Any holes in my diet?

[MattJS]

I'm 28 5'11 175 ~12%, currently running test tren and winstrol all at a low dosage, I've been working constantly on my diet trying to get everything as close to perfect as it can be, I want to cut my bodyfat down a few percent and if there's time to gain a few lean lbs as well even better...
So here's a typical training day


9am 1 can tuna 500ml water 1 500mg vit c 1 fishoil cap

9.15am 2 weetabix (45g) in semi skimmed milk (bored of oats)

10-11.30am 2-3 cups green tea

11.30am whey protein shake with 400ml semi skimmed milk

2pm what meat and veg I can salvage in work, minimum 30g protein

2.30pm 2 caps creatine ethyl ester 1 500mg vitc 1 fishoil cap

3.30pm workout

4.30pm whey protein shake made with water

6pm meat and vegetables for dinner, again minimum 30g protein

8.30pm 1 can tuna and a bowl of veg stew 1 cup green tea

11pm 1 300g tub cottage cheese with 30g+ ground flaxseed

If I'm feeling particularly beat up I'll occasionally add in a tuna salad or a few eggs, on days off I'll keep the carbs at less than 50g and have an occasional refeed day (at least one every two weeks) I'd really like to hear some opinions on this, I'm 100% determined to make the best of this run....

 

[yeahboi1991]

add in the macros for each meal and total for the day, it doesnt look like youre eating enough protein

 

[C0LUMB0]

I'm 28 5'11 175 ~12%, currently running test tren and winstrol all at a low dosage, I've been working constantly on my diet trying to get everything as close to perfect as it can be, I want to cut my bodyfat down a few percent and if there's time to gain a few lean lbs as well even better...
So here's a typical training day


9am 1 can tuna 500ml water 1 500mg vit c 1 fishoil cap

9.15am 2 weetabix (45g) in semi skimmed milk (bored of oats)

10-11.30am 2-3 cups green tea

11.30am whey protein shake with 400ml semi skimmed milk

2pm what meat and veg I can salvage in work, minimum 30g protein

2.30pm 2 caps creatine ethyl ester 1 500mg vitc 1 fishoil cap

3.30pm workout

4.30pm whey protein shake made with water

6pm meat and vegetables for dinner, again minimum 30g protein

8.30pm 1 can tuna and a bowl of veg stew 1 cup green tea

11pm 1 300g tub cottage cheese with 30g+ ground flaxseed

If I'm feeling particularly beat up I'll occasionally add in a tuna salad or a few eggs, on days off I'll keep the carbs at less than 50g and have an occasional refeed day (at least one every two weeks) I'd really like to hear some opinions on this, I'm 100% determined to make the best of this run....

I would swap the 9am can of tuna with the 11.30 whey shake.

bcaa's in the whey for first thing in the morning is just what the doctor ordered.
either that or leave it as is and have a shake at 7-8am.

 

[MattJS]

Brilliant suggestion Columbo makes perfect sense thanks for that, I'll get some BCAAS in and take a few first thing with an extra shake....
Macro breakdown P/C/F
1 40/45/5
2 40/20 7
3 30/10/10
4 30/4/3
5 30/5/5
6 30/5/5
7 35/15/18

Total 235/104/53

With Columbo's modification

266/106/55