DAY # 1
Breakfast
0.5 cup Oatmeal - quick, measure uncooked 6.60 27.90 3.00 148.50
2 scoop Cellucor Protein 50.00 6.00 3.00 260.00

AM Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Lunch
0.5 cup Rice - white cook steamed 2.25 20.25 0.00 90.00
6 ounce(s) Chicken Breast / White Meat 39.00 0.00 2.40 186.00

Pm Snack
2 slice Whole Wheat Bread, Prepared, Toasted 7.73 47.38 4.96 256.20
6 ounce(s) Tuna Solid White -Water Sm. can 45.00 3.00 3.00 210.00

Dinner
1 1/2 cup, chopped Broccoli, cooked, boiled, drained, without salt 1.86 5.60 0.32 27.30
8 ounce(s) Chicken Breast / White Meat 52.00 0.00 3.20 248.00

Evening Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

DAY # 2
Breakfast
4 ounce(s) Turkey Breast / White Meat 34.00 0.00 0.80 152.00
1 1/2 cup pieces Mushrooms, white, cooked, boiled, drained, without
salt
1.69 4.13 0.37 21.84
5 each Egg Whites - scrambled/boiled 17.50 1.50 0.00 85.00
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00

AM Snack
2 scoop Cellucor Protein 50.00 6.00 3.00 260.00

Lunch
6 ounce(s) Chicken Breast / White Meat 39.00 0.00 2.40 186.00
4 table spoon Salsa - Chunky medium, Pace 0.00 0.00 0.00 8.00
6 ounce(s) Potato - white medium 4.20 41.10 0.18 180.00

PM Snack
5 ounce(s) Tuna Solid White -Water Sm. can 37.50 2.50 2.50 175.00
1 each Celery - raw stalk, trimmed 0.50 2.00 0.00 10.00
2 table spoon Mayonnaise - KRAFT Free, fat free 0.00 6.00 0.00 16.00

Dinner
2 1 cup Asparagus, raw 5.90 10.40 0.32 53.60
7 ounce(s) Salmon - broiled 43.89 0.00 24.50 406.00

Evening Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

DAY # 3
Breakfast
6 each Egg Whites - scrambled/boiled 21.00 1.80 0.00 102.00
8 ounce(s) Coffee - w/caffeine 0.27 0.93 0.00 8.00
4 each Egg whole w/ yolk 26.80 5.20 29.20 400.00

AM Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Lunch
4 ounce(s) Green beans - string, boiled & drained 2.10 8.90 0.30 40.00
8 ounce(s) Turkey Breast / White Meat 68.00 0.00 1.60 304.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 cup Croutons, plain 3.57 22.05 1.98 122.10
1 table spoon Oil & Vinegar - Wish-Bone, vinaigrette Lite 0.10 1.90 0.90 16.00

PM Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Dinner
2 0.5 cup diced Potatoes, red, flesh and skin, raw 2.84 23.85 0.21 105.00
0.5 1 can (303 x 406) Beans, snap, green, canned, no salt added,
drained solids
1.51 5.90 0.13 26.20
0.5 1 steak (yield from
475 g raw meat)
Beef, flank, steak, separable lean and fat, trimmed
to 0" fat, all grades, cooked, broiled
52.97 0.00 15.76 367.68

DAY # 4

Breakfast
2 scoop Cellucor Protein 50.00 6.00 3.00 260.00

AM Snack
6 ounce(s) Tuna Solid White -Water Sm. can 45.00 3.00 3.00 210.00
1 each Celery - raw stalk, trimmed 0.50 2.00 0.00 10.00
2 table spoon Mayonnaise - KRAFT Free, fat free 0.00 6.00 0.00 16.00

Lunch
6 ounce(s) Chicken Breast / White Meat 39.00 0.00 2.40 186.00

PM Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Dinner
1 1/2 cup, chopped Broccoli, cooked, boiled, drained, without salt 1.86 5.60 0.32 27.30
6 ounce(s) Salmon - broiled 37.62 0.00 21.00 348.00

Evening Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

DAY # 5
Breakfast
1 cup Cottage Cheese - 1% fat 28.00 6.20 2.30 164.00
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00
0.5 cup Oatmeal - quick, measure uncooked 6.60 27.90 3.00 148.50
0.5 1 cup, halves Strawberries, raw 0.51 5.84 0.23 24.32

Lunch
1 each Cheese - KRAFT Free slice 5.00 3.00 0.00 30.00
1 each Bun - hambuger 3.70 21.60 2.20 123.00
1 tea spoon Sugar - white 0.00 4.00 0.00 15.00
1 each Orange - medium 1.20 15.40 0.20 62.00
6 ounce(s) Chicken Breast / White Meat 39.00 0.00 2.40 186.00
2 table spoon Catsup - tomato 0.40 8.20 0.20 32.00
1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,
powder, prepared
0.00 0.95 0.00 4.76

PM Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Dinner
1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,
powder, prepared
0.00 0.95 0.00 4.76
1 1 cup Grapes, american type (slip skin), raw 0.58 15.78 0.32 61.64
1 cup Yam -baked or boiled 2.00 37.60 0.20 158.00
1 medium Salad - med. garden w/tomato, onion 1.95 14.25 0.60 74.00
8 ounce(s) Salmon - broiled 50.16 0.00 28.00 464.00
2 table spoon Oil & vinegar - Wish-Bone, Lite Classic 0.00 4.00 4.00 40.00
3 1 spear (about 5"
long)
Broccoli, cooked, boiled, drained, without salt 2.64 7.97 0.46 38.85
1 tea spoon Sugar - white 0.00 4.00 0.00 15.00

Evening Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00
Totals: 25.00 3.00 1.50 130.00

DAY # 6
Breakfast - Egg white omelet with tomato and mushrooms
1 1/2 cup pieces Mushrooms, white, cooked, boiled, drained, without
salt
1.69 4.13 0.37 21.84
6 each Egg Whites - scrambled/boiled 21.00 1.80 0.00 102.00

AM Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Lunch
5 ounce(s) Chicken Breast / White Meat 32.50 0.00 2.00 155.00

PM Snack
5 each Egg - boiled white only 17.50 1.50 0.00 85.00
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Dinner - Steak and salad- baked potato w/salsa on top
8 ounce(s) Rib Eye - fat trimmed off, chioce 63.44 0.00 26.40 512.00
4 ounce(s) Potato - white medium 2.80 27.40 0.12 120.00

Evening Snack
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00
Totals: 25.00 3.00 1.50 130.00

DAY # 7

Breakfast
1 each Egg whole w/ yolk 6.70 1.30 7.30 100.00
8 ounce(s) Coffee - w/caffeine 0.27 0.93 0.00 8.00
6 each Egg Whites - scrambled/boiled 21.00 1.80 0.00 102.00

AM Snack
4 ounce(s) Strawberry - fresh, 1 medium 0.80 8.00 0.40 36.00
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Lunch
8 ounce(s) Turkey Breast / White Meat 68.00 0.00 1.60 304.00
1 1 cup Croutons, plain 3.57 22.05 1.98 122.10
1 tea spoon Sugar - white 0.00 4.00 0.00 15.00
1 table spoon Oil & Vinegar - Wish-Bone, vinaigrette Lite 0.10 1.90 0.90 16.00
4 ounce(s) Green beans - string, boiled & drained 2.10 8.90 0.30 40.00
1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,
powder, prepared
0.00 0.95 0.00 4.76
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00

PM Snack
2 table spoon Peanut Butter 8.00 7.00 16.30 190.00
3 slice Bread,spelt grain braed 12.00 60.00 6.00 330.00
1 scoop Cellucor Protein 25.00 3.00 1.50 130.00

Dinner - Chicken w/veggie-Baked potato with salsa on top
1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,
powder, prepared
0.00 0.95 0.00 4.76
2 1/2 cup Asparagus, cooked, boiled, drained 4.32 7.40 0.40 39.60
1 ounce(s) Potato - white medium 0.70 6.85 0.03 30.00
1 each Apple - medium with peel 0.30 21.00 0.50 81.00
2 table spoon Salsa - Chunky medium, Pace 0.00 0.00 0.00 4.00
1 tea spoon Sugar - white 0.00 4.00 0.00 15.00
8 ounce(s) Chicken Breast / White Meat 52.00 0.00 3.20 248.00

Figured it just be easier to post the diet i was given. trying to lose currently 252lbs 5'8" 27% was told as long as i lift 4 days a week no cardio this should be low enough. i did'nt spend a lot of time typing this some of it is different but not much.should i cut startches completely out or what i've started adding light cardio since i think this is to high

https://www.eroids.com/pics/finally-270

^thats my most recent pic from a few weeks ago, I have been maintaining between 270-275 daily. Anyways, stats:

Age: 20
Weight: 270-275lbs
Height: 6foot even
Bodyfat: ~15-20%

My daily diet consists of (this is literally what I eat every day, never fails)

1 stuffed crust digiorno pepperoni pizza
1 gallon of milk
1-2 gallons of water
1.5lbs of chicken breast
1 protein shake
2 packs of poptarts

This all adds up to:

Calories: 6424
Protein: 439
Carbs: 582
Fat: 252

Right now I'm basically just maintaining weight, I reached my bulking goal and soon I'll start cutting. When I'm cutting my diet slowly changes and (at the cleanest, when I'm at the lowest bodyfat I can get, usually 7-8%, maybe 6 but I'm just going by the mirror) eventually just winds up being very close to 4400 calories, about 50 carbs, about 500 protein, and still about 250 grams of fat. I basically just eat a couple (3.5-4.5lbs) of chicken, mix Olive oil in with a few protein shakes, and eat a lot of broccoli. That pretty much sums up my daily eating at my leanest few weeks of summer. At my leanest bodyweight, when I'm maybe between 6-8% bodyfat I weigh about 230lbs. My training: I train 7 days a week, it's a 5 day rotation tho:

Day 1: chest
Day 2: triceps
Day 3: shoulders
Day 4: back and deadlifts
Day 5: biceps and legs

And I repeat this nonstop. I am in the gym 1.5 to 2 hours daily right now and through slowly cutting carbs I like to lose 20-25 lbs through diet only. Once I stop losing weight I start 20 -25 minutes of cardio a day and cut carbs a slight bit more, and by doing this I can get down to around 6-8%bodyfat. Here is the problem I have: how do I get below 6 percent bodyfat? I'm almost afraid to do more cardio because I read all these forms and talk to some other people that say much more than 30 mins of cardio and I'll just start losing muscle. So I'm afraid to do more cardio, but I dont really want to cut those last 50 carbs out per day, and I'm not sure what is going to get me down to that 2-4% range. I don't want to use any drugs to cut, I want to cut the weight myself but I just don't know what to do. I'll starve myself at night, only eat those few carbs (~50) carbs before work (btw, my job is extreemly physical, I stack boxes in a warehouse and LITERALLY run and throw boxes as fast as I physically can) so work is basically 8 hours of cardio, then after work I eat just about 14 oz of chicken and go to the gym. Mind you this is all when I'm cutting and at my leanest, not currently! Anyways anyone know how to get below my 6-8% bodyfat threshold!? Thanks!

30 years old 5'5" 150lbs 13% bf
the pic I have up is from around 6 months ago i've put on a little meat not much still it's fairly accurate.
i'm seeking lean body mass recomp
I work nights usually i'm a cook so 4-11 on those days I train noon to 1:30 on the days I have off i'm at the gym 5-8 pm, I box and that burns alot of calories.
I start the day off with oats and greek yogurt usually, two days a week i'll make eggs and eat a melon or make some crepes with compote and yogurt.
I stick to lean proteins like chicken and fish I eat twice a week. I eat 4 meals a day and snack when I can. I usually stick to grains for carbs such as bulgar wheat, quinoa, brown rice ect. Or i'll do squashs, beets, whatever, and i'll add a salad or fresh green beans, something along those lines. I love chicken, I make stock with the carcass and use the stock to cook my grains. I went to culinary school so I can cook anything+my exp, however i'm in my externship with a nice restaurant so money is tight. I go fresh and go cheap and use all my scraps in a stock, get the most out of everything.

• 6'1 220lbs with about 10% BF

Ideally a recent pic we can look at from your profile

• Come up with a diet plan that allows me to shed the excess bodyfat I am seeking to rid of while putting on lean, toned muscle. I want to have a very nice toned 6-8 pack with lots of lines and cuts in all the muscles, more importantly to get that V-shaped thick back. I am my first year out of Division 1 College Football, so trying to find a new and appropriate diet is somewhat new to me. Lifting and exercising is not however, more advanced.

• I currently eat egg whites, oatmeal in morning and some turkey sausage as well at times
  Chicken, rice, or chicken egg whites for lunch
  Chicken, rice, or chicken/steak or tuna fish, or egg whites and chicken again for dinner
  (I try to be carb aware most of the time, I was looking for a carb cycling diet or regime to help possibly for cutting purposes but not sure how to do with a 5-day split)

Idea of training times is usually in mornings anywhere between 7-11am. I like the idea of a 5-day split and used to it but would be open to a 4-day split. Usually do shoulders, back, legs, chest, bi/tri.

No food allergies or requirements
Enjoy mostly anything

Main question I have in hoping to have answered is how to align a perfect styled diet with a 5-day split or 4-day split program such as carb cycling? Or is counting a specific set of macros everyday a better option?

P.S. Will be using Test prop and Winny towards end of the prop cycle, and the pic posted on profile is a little back from when I was just counting a specific macro count everyday. (2800, 260p, 200c, 85f)

Age 37 5'8" 170lbs 17% bf. I apologize for not having a picture up, I have ink that would be difficult to cover and I am paranoid someone may recognize it.

My goal is to add 10lbs of lean muscle, I am shooting for that lean athletic look. think Hugh Jackman in Wolverine.

My diet is simple I follow the paleo dite and eat 4-5 times a day. this is where is gets tricky, for me anyway. I work nights 8pm to 8 am my first meal is actually dinner and I eat my to other meals and 12am and 4am consisting of what I made for dinner. Breakfast I eat after I work out and right before I crash.

1st meal 5pm some kind of meat, chicken, beef, lamb or pork. Sweet potato, some broccoli, collie flower and salad with tomatoes, spinach, cucumbers, avocado.

2nd meal 12am same as the first

3rd meal 4am same as the first

Snack is usually a banana or apple with almond butter

4th meal 1030 am 3-5 eggs scrambled with some avocado. I don't like to eat a lot before bed because I feel like im going to get fat.

I workout 4-5 days a week, again this is a bit tricky to follow as well. My schedule is revolving I work 3 off 2 work 2 off 3.

I am lactose intolerant, the only food I can think of that I cant stand is anything curry.

6'3" 266lbs, 17%
Most recent pic in profile

Want to get cut for wedding this June. I just came off cycle and I ended it horribly by giving up on my diet over the holidays. I am not fatter than I have been in a long time. This time around though, my usual increase in cardio (among other things like Keto, Carb cycle etc) doesnt seem to help. I want to get to 225lb by summer. I am looking to just straight cut. I can add muscle easily natty so I am not concerned with losing too much of my mass as I can earn that back. Need some suggestions because what Im doing is not working. Won't be ready to cycle again until mid March and I want to get below 15% before I touch anything else. I am on prescribed t3 already.

Current Diet:
7AM: Protein Shake 50g whey
9AM: 8 scrambled eggs with a little bit of cheese
12pm: 1 PBnJ on whole grain bread with almond butter and suger free blackberry jam (also I may sub in a oven roasted turkey breast deli sandwich on whole grain bread). 1 Chobani Greek Yogurt
3PM: Protein Shake 50g whey
6PM: Dinners vary but its always a meat. I try and limit carbs at dinner. This meal, I aim for 60g pro, <20 g carbs and 10-20g fat
9PM: 3 rice cakes with PB and deli meat

Work Schedule is Monday through Friday from 8-5pm. I coach basketball Tues/Thur nights so I don't gym those days but I try to lift 3-5 days per week. I feel like shit right now because of PCT so gym has been about 2-3 days per week

No food allergies/no dietary requirements. Dairy isn't the best since I am somewhat lactose intollerant but I still eat Greek yogurt and cheeses

I have a serious problem with vegitables (other than potatoes, sweet potatoes, rice, corn, green beans, asaparagus...) When I do eat veggies I hit the Sams Club varitey bags and eat a whole one of those.

5'8", 190, Up about 10lbs from start of cycle which was about 2 weeks ago. Just started my first tren cycle which can be followed here: http://www.eroids.com/cycle_logs/tren

My current training cycle is 2 days on, 1 day off. Repeat. D1 - Chest/Biceps, D2 - Legs, D3 - Off, D4 - Shoulders/Triceps, D5 - Back, D6 - Off, D7 - REPEAT.

My goal with diet is to stay between 12-15% throughout the cycle. My goal is not to gain weight. My goal is to gain muscle. Reason for wanting to stay within that range is because it's an easy gauge to see whether or not your body is utitlizing carbs the way its suppose to and if you are in an insulin sensitive state. I do not want to become insulin resistant.

CURRENT PICTURE in PROFILE

Current diet is as follows:
LIFT DAYS
0700 - 6oz 93/7 Beef, 2 Eggs, Asparagus, 1 Animal Omega (50 Protein, 30 Fat)
0900 - 8oz Chicken, 2 TBSP Olive Oil (50 Protein, 30 Fat)
1100 - 8oz Chicken, 111g Oats (50 Protein, 75 Carbs)
1330 - 8oz Chicken, 111g Oats (50 Protein, 75 Carbs)
1545 - PRE WO - 1 Scoop Hemavol, 15g Glutamine, 15g BCAA, 5g Creatine, Glycine, Alanine
1600 - LIFT
1630 - INTRA WO - 50g Karbolyn, 15g Glutamine, 15g BCAA
1700 - 50g Whey Isolate
1830 - 16oz Egg Whites, 130g Cream of Rice, 60g Marshmallows (50 Protein, 150 Carbs)
2030 - 8oz Chicken, 120g Jasmine Rice, 65g Cornmeal (50 Protein, 150 Carbs)
2300 - 50g Casein

4200 Calories
Protein - 400
Carbs - 500
Fat - 60

OFF DAYS
0700 - 6oz 93/7 Beef, 2 Eggs, Asparagus, 1 Animal Omega (50 Protein, 30 Fat)
0900 - 8oz Chicken, 2 TBSP Olive Oil (50 Protein, 30 Fat)
1100 - 8oz Chicken, 2 TBSP Olive Oil (50 Protein, 30 Carbs)
1330 - 8oz Chicken (50 Protein)
1530 - 1600 - Cardio
1600 - 1630 - ABS/FOREARMS
1630 - 50g Whey Isolate
1830 - 7 Eggs (50 Protein, 35 Fat)
2030 - 8oz Chicken, 2 TBSP Olive Oil (50 Protein, 30 Fat)
2300 - 50g Casein

3000 Calories
Protein - 400
Carbs - 0
Fat - 155

ALL and ANY help is appreciated GENTS and WOOKS.

Stats.
Age:27
Ht:6'2"
Wt:215 lbs.
Bf %:About 13%
First off I'd just like to say I'm not on cycle or will I be within the next 2-3 months... Working on getting everything in check and putting together a sturdy diet before hand.
I train five days a week. "BroSplit"
As of right now my daily intake is as follows:
Calories: About 3000-3200
Carbs: About 150-200
Protein: About 215-220
Fats: ?

I will be running 500 mgs of Test E a week for about 10-12 weeks.
Goal: Build as much mass as possible and make the most out of the cycle.

Thanks for all your input in advance.

age 34
height 1,74 cm
weight 78 kg
bf 10-11%
i want to gain weight im eating all day and i gain very difficult weight
my food plan for the past 3 months is

08:00
80gr oatmeal
1tbs sesame paste
1 tbs flaxseed
1tbs honey
6 egg whites

11:00
120gr boiled patatoe
120gr chicken fillet
brocoli
tbs virgin olive oil

14:00
120gr brown rice
120gr chicken fillet
brocoli
tbs sessami paste

17:00
120gr brown rice
120gr chicken fillet
brocoli
tbs olive oil

19:00 during workout and at the end aminoes with banana

20:00 after workout
150gr boiled patatoe
150gr red meat
brocoli
tbs sessami paste

23:00
120gr brown rice
120gr chicken fillet
brocoli
tbs olive oil

i am eating all this and im not gaining weight
should i up the grams?
i want to put some kiloes on me before i start a 14 wk cycle with test deca dianabol
during cycle do i have to eat bigger or not?
thank you very much for any advice
|i almost forgot my workouts are 4 days a week
with no cardio
thank you

Age: 26
Height: 5'7"
Weight: 179lbs
BF: Haven't measured recently. Best guess is a little under 10%
Picture: Just updated one to my profile.

Background: I just finished my first cycle and pct 4 weeks ago. All that info can be found in my past posts. I ended up cutting my calories down to maintenance right after PCT (~2400cals/day). During this time, and for the next 4 weeks, I'll be continuing to keeping my macros at Carbs 20% Fats 40% Protein 40% of caloric intake. I've been doing really well with these numbers, and have seen a nice decrease in body fat, increase in striations and definition, and maintenance of the lean mass that I gained during my cycle (10lbs). Also haven't lost much strength that I gained, which was my goal in the first place.

New goal: Clean Bulk for the winter. Get up to 190-195 solid, 10%BF.
Unsure as to whether or not I will run the cycle I intend to. Depends on if I can get bloods done with my doc.
Regardless- Here is my intended diet, split as it would be if I was going to cycle. Inspired by a post by Makwa and some research elsewhere.

BMR = 1800 not including cals burned during daily weight training/cardio. (1800 + 700? = ~2500/day)
BMR* = 2500
BMR* will be recalculated every 4 weeks.

Carbs 35% Fats 25% Protein 40%
Week 1/2 BMR* + 500 cal
Week 3/4 BMR* + 1000 cal

Carbs 40% Fats 20% Protein 40%
Week 5/6 BMR2 +1000 cal
Week 7/8 BMR2 +1500 cal

Carbs 45% Fats 15% Protein 40%
Week 9/10 BMR3 +1000 cal
Week 11/12 BMR3 +1500 cal

Carbs 45% Fats 15% Protein 40%
Week 13/14 BMR4 + 1000 cal
Week 15/16 BMR4 + 1000 cal

Carbs 40% Fats 20% Protein 40%
Week 17/18 BMR5 + 500 cal
Week 19/20 BMR5 + 500 cal

Carbs 35% Fats 25% Protein 40%
Maintain at BMR*6

Plan is to eat 75% of carbs before and (mainly) after training. Train 5 days a week, 3 days on, break, 2 days, break, usually 2 hr sessions but I'm really going to try to push it and get it all in, in 90 min.

My Diet will obviously change from week to week based on my plan. But here are the foods I typically eat, and what I ate during my last cycle in which my goal was to increase strength and size:

Breakfast:
Eggs whites (usually 6) with half of an egg yolk.
Two packets of plain organic oatmeal with added cinnamon

Snack:
2 scoops whey protein
1-2oz of almonds
1 quest protein bar

Lunch:
9oz chicken breast
1tbsp olive oil
2 cups Spinach/field mix

Snack:
2 Chobani Greek yogurts
mixed with 1 plain organic oatmeal pack

Preworkout (1hr prior to lift):
1 organic banana

Postworkout:
1 Gainer shake (iForce Mass Gainz)

Dinner:
12oz chicken breast
2 cups of brown rice

Evening snack:
2 Tbsp P28 peanut butter
1 cup almond milk
2 scoops casein protein

This is just one day. I'll switch out the chicken for another meat like fish, steak, and venison. Switch out the banana for watermelon or another fruit. Etc. Every thing else stays fairly the same. Eating the same thing every day doesn't bother me. I typically marinate the chicken, but not always. I count my sodium as well, trying to keep it under or around 2g/day.

If you need any more info let me know I'll be happy to provide it. I appreciate any pointers and suggestions you experienced guys can give me.

Stats

Female
Height: 5'5.5"
Age: 24
Weight: 135 lbs
Pictures: http://imgur.com/dwhJk5X&w0ts48M&LVKlYWL (click at your own risk)
BF%: Unknown
Measurements: 32"-27.5"-39.5" (bust/waist/hips)

Food

Daily KCal Goal: 1200 (rolling 24 hour average; see MFP logs below for details)
Split: 20-30/70-75/90-110 CHO(net)/FAT/PRO
Food Summary:

Breakfast - .25-.5 scoops of vanilla whey, large egg, misc. amounts of flaxseed meal, coconut flour and/or almond flour to reach consistency for porridge/waffle/pancake. .25-.33 cups of unsweetened pumpkin puree
Iced tea sweetened with stevia with a splash of unsweetened almond milk

Morning Snack - Assortment of pickled objects (sauerkraut/pickles), low-cal filler (jellyfish/yam noodles/celery/cucumber/etc)

Lunch - Salad blend (lettuce/carrot/cabbage), olives/cactus/pickles, 1 oz of shredded cheese, misc. vegetables and mushrooms, 1 oz spinach

Pre-workout - 50g of mackerel/sardines/other fatty fish, 1 oz spinach, misc. zero-cal filler (e.g. yam noodles)
OR
.25 scoops whey, 1 egg, misc. unsweetened pumpkin, coconut flour, flax to reach desired texture

Dinner - 4-5 oz fatty/semi-fatty fish (salmon/sablefish/mackerel/etc) poached/steamed
1-2 oz misc. vegetables (broccoli/spinach/cabbage/etc)

Evening Snack - .25-.5 scoops whey, 1 egg, misc. amounts of pumpkin puree, flax, coconut flour to fit macros
OR
1 tbsp peanut butter + almond milk, flax, eggs, etc to fit macros
OR
Fat-heavy nuts (e.g. pecans, walnuts) to fit macros (if I'm short on fat)

Yes, I know I'm addicted to pumpkin. Its that time of year.

Food Logs: http://www.myfitnesspal.com/food/diary/Tallakahath
I recently changed to MFP from Livestrong so the logs only start semi-recently. A few odds-and-ends aren't tracked; a handful of stevia and splenda packets, a few splashes of unsweetened almond milk, a pack of sugar-free gum (trident) a day (I have braces and the gum helps with the pain).

I'm following a ketogenic diet and would prefer to remain on that if all else is equal, but if another protocol would work better I'm willing to switch.

I eat everything except strong licorice flavors, I have most cooking equipment, my preferred protein source is fish/cheese/eggs but I am fine with chicken/beef/pork/lamb/deer/antelope/freshman/whatever. No food allergies, no food intolerances. I would prefer to keep my diet inexpensive as I am on a grad student budget.

Schedule

Wake at ~8 AM; allot 30m for breakfast
Lunch/Snacks whenever, microwave and fridge and sink available but cannot do complicated on-site prep
Gym 3/week at 5 PM for 1-2 hours (depending on wait time for equipment)
Dinner at ~8-9 PM; unlimited time
Sleep; 7.5-8.25 hours/night with extreme consistency

Workouts

I'm performing ICF (icecream fitness) 3x/week on the 'cutting' mod (3x5, increase weight every 2 workouts). Bench/Squat/DL/OHP is 75/115/130/50 lbs for 3x5 (Except DL, which is 1x5). I'd like to get DL and squat up to 1plate, but that's less important than the below goals.

Additional Notes: I know my schedule is lacking in cardio; I've tried C25K many times and run into the issue of my lungs failing me. I've gotten the doc to run tests and I have abnormally low lung capacity, likely due to a pneumonia when I was very young. I have an albuterol inhaler now but it doesn't help very much, as the problem is capacity rather than closure. I cycle to-and-from uni daily (1.5 mi each way) and often go on longer rides on the weekends (~20 mi roundtrip) on a craptacular hybrid bike, but cosplay season has eaten into my free time for the moment.

Goals

Goal Measurements: xx-25"-34" (bust/waist/hips)

Goal: Cosplay is my (other) hobby; I would like to be small enough to fit into the 'standard' sizes of the Butterick patterns (http://butterick.mccall.com/misses--misses--petites-pages-459.php size 10 or below) and would like to be slender enough to reasonably cosplay as a number of female characters from Game of Thrones, without sacrificing (too much) strength.

22 years old. 6'4 215. not sure on BF%, but I guess pretty lean.
http://imgur.com/1V8WUhy -no pump no meals, cold in the morning
I want to get larger. Very. Eventually compete in BB
Currently just eat as much as possible every meal, striving for low fat/high carbs and protein
I respond well to carbs, get fat if i raise fat much.
I don't like mashed potatoes... lol

I lift early every morning, about and hour- hour and a half. 6 day split with chest/legs twice.