ok steve eating mon - fri (work days diff on weekend ) looks basically like this
7am wake shake with whey oats 4 eggs half pint mik blended and down the hatch it goes
10am tin tuna pasta bolognase sauce , bananna (sometimes brown rice )
1pm meat potatoe veg piece of fruit
3pm pre workout shake whey oats
4.30 (after driving to gym post workout shake whey dextrose
7pm meat potatoe vegetable
10pm 4 slices brown wholemeal toast 300g low fat cott cheese glass of milk
bed for 8.5 hrs sleep
meat is normally pork loin chops lean mince 500g per portion or a rump steak or chicken , turkey breast
i drink between 3-4 litres water a day
training split is
back bi
chest tri
legs
shoulder
rest
repeat (at moment ) lifting heavy going for one warm up set and 3 working sets of 8-10 reps 5-6 for last set
with your workouts aim for 15 sets total per session to failure.. lift big to get big.
as for the food swap out the shakes for real food... what happens is you drink the shake and you get full and then don't want to eat anymore. so for breakfast go for pancakes/waffles instead. homemade or organic... not mcdonalds. along with eggs and grab some ezekial or multi grain bread. carbs and cals you need more of like zed said above.. do not be afraid of them.. for dinner instead of shakes eat a couple homemade burgers on wheat/multigrain bread. lots of lettuce, tomatoes, onions whatever.. you have a good trim base so you can afford to put on a little fat along with mass.
i guarantee you after this cycle after you fully recover in 3 months from now.. you do it again. but this time you swap out the shakes for real food. and you will blow up
your appetite in the morning and after workouts should be tremendous on deca. deca will stimulate your appetite. you should be ordering for 2 when you go to restaurants. i remember at my company dinner i was on a deca cycle and everyone thought i was nuts cause i ordered 3 entree's and ate them all along with soup, bread, seafood, and desert. also the buffet is your friend. it was hard for me to get full on deca, i was an eating machine. and since food is the most anabolic thing in existance this is why deca is such a tremendous mass builder