My DIET, help me improve it

[cashrolling]

Well been at it 20 years, sometime with time we get lazy and cought up in our habits, I turn 38 and I would like to out some of my old mass back, but my cycle it's only 250mg of test per week, so I think I got cought up in this fitness having abs thing and worry too much about fat, I ended up loosing muscles and I think I slow down my metabolism. I'm 6 feet, 210, about 12% fat. Help me improve or comment my diet;
930am: 2 eggs, 6 egg whites, 60gr special k cereals
1pm: 300gr.chicken breast, 100gr rice, fruits
5pm: 30gr isolates, 60gr oats
630pm to 8pm weight training with aminos
830pm : 500gr. Fish and lots of broccoli
1230am B4 bed: 30gr caseinate

 

[old timer]

Well been at it 20 years, sometime with time we get lazy and cought up in our habits, I turn 38 and I would like to out some of my old mass back, but my cycle it's only 250mg of test per week, so I think I got cought up in this fitness having abs thing and worry too much about fat, I ended up loosing muscles and I think I slow down my metabolism. I'm 6 feet, 210, about 12% fat. Help me improve or comment my diet;
930am: 2 eggs, 6 egg whites, 60gr special k cereals
1pm: 300gr.chicken breast, 100gr rice, fruits
5pm: 30gr isolates, 60gr oats
630pm to 8pm weight training with aminos
830pm : 500gr. Fish and lots of broccoli
1230am B4 bed: 30gr caseinate

So you're wanting to bulk?

And what are the macros and total cals for this?

 

[FrancisK]

If you’re trying to gain mass then add more calories, what are you looking to improve exactly beyond that?

Do you have a pic?

 

[cashrolling]

I'm trying to gain mass and not being too paranoid about bodyfat, because in the past few years I lost touch with my massive side ,lol, and worrying too much about abs. So I ended up loosing 20lbs and 3 inches on my arm, and guess what, at the end of the day I'm still not ripped. I'm naturally skinny so it's hard to maintain mass. I think im eating too little....writing this post it actually made me realize I should slowly increase my macros and try speed up my metabolism.

 

[Cito33189]

Add 2 more egg whites ditch the cereal at 4 pieces eziekel bread.

Add some pistachios to your chicken meal or nuts or tablespoon of olive oil.

Add one more solid meal in there with 4 ounces pasta

 

[FrancisK]

Or add some tren and eat like someone is going to take it from you...