27yo
5"9'
195lbs
13%bf
First cycle Test E 600mg/Week, Aromasin 12.5mg ED

I'm 10 weeks in. I started at 185lbs. I've put on about 10lbs, it fluctuates a couple pounds every day. My current diet has my calories hitting 3500 calories after exercise. My ratio is approx 40/40/20.

Meal 1 04:15 (Real food would be better, but I just don't have time and there is no way I can get up earlier 4am is my limit)
1.5 scoops whey
2 tbs honey or banana or 1 scoop waxy maize startch

Post workout 07:00 (ONLY ON WORKOUT DAYS)
1.5 scoop Iso Whey
2 scoops dextrose

Meal 2 08:30 (blender meal)
4 oz fat free plain greek yogurt
1 tbs natural peanut butter
1 cup skim milk
1 banana
1 cup egg whites
1 cup oats
1 scoop whey

Meal 3 12:00 (Eaten over course of 1-2 hours)
14 Reduced fat triscuits (not a great addition, however I can't stomach the tuna without this)
1/2 cup no salt black beans
3 tbs salsa
1 can starkist tuna
45g salted almonds (can't stand unsalted)
Mixed berry fat free greek yogurt
6oz eye of round steak (ONLY ON WORKOUT DAYS)

Meal 4 15:00
5oz (cooked) chicken breast
200g-350g russet potato microwave baked (damn things are never consistent, smaller portion on non workout days)
1/4 cup fat free shredded cheddar
1 tbs light margarine
100g steamed broccoli/ green beans

Meal 5 18:00
5 oz (cooked) chicken breast
2 tbs barbecue sauce (not necessary, but damn it adds some much missed flavor!)
100g steamed broccoli/ green beans

Meal 6 20:00
1.5 scoop casein
1 cup skim milk
1 tbs natural peanut butter

This brings me to about 4100 calories on workout days figuring about 300-600 calories for exercise. My routine is a 5x5 M,W,F at 5am for about 1-1.5 hours. I also do light cardio in the evenings with the wife for about 30-45 minutes on the same days. I always tweak the diet depending on how much activity I plan to do or have done for the day.

I've been sitting at ~195lbs for about 4 weeks. I would like to think 3500 cals puts me far above maintenance but am not seeing the scale move up much anymore. I'm never hungry and it would be difficult to find time or the appetite to get any more "clean" foods down through out the day.

I've considered adding brown rice really for no other reason than to try it in the diet and see how I like it. Is there anything I should replace with brown rice? I'd like to keep things as consistent as possible for tracking purposes but could see substituting some days. Probably a bad idea, too easy to get off track.

Also, I've noticed weekends are my diet's kryptonite. Without the structure of my workday, my diet falls apart. I don't eat as healthy, ie. pancakes, pizza, liquor, and I actually have a hard time hitting my caloric goals. Macros are not even worth discussing, they're beyond shot. I know this is a huge issue and ultimately comes down to dedication. I have the drive, I just don't want to lose my wife just yet. She does a great job putting up with me basically being absent from her life during the week (up very early, work, in be very early) and because of the my diet, she no longer cooks which is one of her favorite hobbies... I'm sure there is a point where I can balance things better so I don't go off the hook on the weekends but I haven't made it there yet. How much of an impact could this practice have on my progress? I typically fall about 500 - 1000 calories short Saturday and Sunday combined.

Any suggestions, criticisms, advice, etc is much appreciated!