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Ok bud this is just my opinion:

You're on sauce. You need to add another 2-3 meals a day no question, and you are lacking in protein. You also are running VERY LOW carbs, and too much high-glycemic carbs later in the day? Add in 2 sweet potatoes (1 per meal for 2 meals), some brown rice or rice cakes, and ADD PROTEIN, especially to your breakfast. Move the fruit to pre-workout and in your post-workout shake.

Don't go so low-carb until you're at the tail-end of your cycle - you need more quality carbs to fuel your workouts, build muscle, have energy and vascularity and good pumps. You can front load them, but my guess is that'll have an immediate impact in your energy levels, as you are near-keto on this diet.

Good carbs keep you energized, keep your muscles full & dense, help with vascularity and pump, and are necessary to build muscle. Carbs are not the enemy. Add another 1/2 cup oats to your breakfast (and 40 grams of protein from eggs / whites), and eat a large yam with your pre-workout meal.

Also, your post-workout meal should be a nutrient-orgy! Looks like you eat some corn and a can of tuna. Immediately post-workout get in your 40 grams ISO-rated whey, and within 60 minutes of your workout, eat your largest meal of the day - good starchy carbs and a shitload of protein - your post-workout meal is where you splurge - go big, because your body is going to use all of that and yack up.

Diet & nutrient-timing is what is going to allow the steroids to radically change your body composition. It's counter-intuitive UNTIL you actually do it and see the results: eating more frequently is going to #1 spike your metabolism (burn fat) and #2 provide your muscles with the fuel they need to recover and grow.

My suggestion would be to add a dozen egg whites and 2 whole eggs to your breakfast, and I'm not sure why the aversion to red meat?

Red meat is going to pack on more muscle than tilapia. Your diet looks like what I'd be running off-cycle in the cutting phase, but even then man unless you only weigh 100 pounds, you're not taking in enough protein.

The biggest favor you can ever do yourself is get disciplined with your diet. It took me years to figure this out. It's a pain in the neck but it's by far the most important piece of this here game.

Get yourself a food scale, a shit-ton of Tupperware, and use the timer on your watch or cell - you'll want to eat every 2-3 hours. Cook in bulk on Sundays and Wednesdays and Tupperware all your meals so they're sitting in the fridge ready to go.

You'll want to shoot for 2-3 times your Bodyweight in grams of protein. On cycle, maximize it bud go for 3 times your weight in grams of protein per day.

Front load your carbs, but remember carbs are not your enemy and will not make you fat IF you use the right ones and time them right. Here's my diet:

****Keep in mind I weigh 278, I'm fairly lean, strong as shit and am on yack mode (trying to get bigger) also keep in mind this diet works for ME- don't duplicate it, but please take the message loud and clear you need to be eating more meals, at more frequent intervals.

Meal 1: 2 cups oatmeal, 14 egg whites and 3 whole eggs, 1 tablespoon macadamia nut oil, 1 cup coffee and 1 large glass water with 2 packets of Emergen-C Multi-Vitamin.

90 minutes later:

Meal 2: (Pre-workout): 2 cups spinach, 1 banana, 1 cup strawberries, 12 egg whites, 24 grams Species Isolyze whey, and 10 grams Gaspari AminoLast BCAA, all blended together in a shake. I'm in the gym within 30-45 minutes of this shake.

Meal 3: (Post-workout): 1 banana, 10 grams Gaspari AminoLast BCAA, 40 grams Species Isolyze whey shake with nonfat milk:

30-45 minutes later:

Meal 4: 2 cups (roughly 1 & 1/2 baked) sweet potatoe or yam, 12 ounces New York Strip Steak with low-sodium Sriracha hot sauce, 1 large glass water.

2 hours later:

Meal 5: exactly the same as meal 4.

2.5 hours later:

Meal 6: 2-3 rice cakes, 12 ounces of 93% lean ground turkey, 1 & 1/2 cups steamed broccoli, 1 glass nonfat milk, 1 large glass water with 2 Emergen-C Multi-Vitamin packets.

2.5 hours later:

Meal 7: 2 cups kale & spinach, blended with 2 Emergen-C Multi-Vitamin packets (and H20), 12 ounces New York Strip Steak.

Meal 8: (on nightstand, timer set for 3AM - wake up chug and go back to sleep): 12 egg whites, 24 grams Casein protein and 10 grams Gaspari AminoLast BCAA, blended with nonfat milk and ice).

Since starting this diet (kicked chicken breast to the curb until off cycle), I quit doing cardio and am leaner, bigger, and stronger than I was when I avoided red meat and ate less carbs. It's an easy trap to fall into doing the low-carb diets, but they're best used short-term and not mid-cycle.

In case I didn't say it enough times, you need to eat more meals, more protein.

These should be staples on your grocery list:

EGGS
OATMEAL
YAMS
93% LEAN GROUND TURKEY
BROCCOLI
SPINACH
BONELESS SKINLESS CHICKEN BREASTS
RICE CAKES
BROWN RICE
CHOICE CUT LEAN STEAKS
FRUIT OF CHOICE (best used pre-workout for huge pumps, and post workout)

SUPPLEMENTS:

OMEGA 3-6-9, or COCONUT OIL, FLAX SEED OIL, EVENING PRIMROSE OIL, MACADAMIA NUT OIL

MULTI-VITAMIN & MINERAL

DIGESTIVE ENZYMES & PROBIOTIC

BCAA this is probably the most important. I drink 30-40 grams a day throughout the day. Always in my pre, post, and gallon jug of water.

Taking AAS and not eating enough is tragic. You're shorting yourself big time.

You can do it bro! It's only hard if you let it. Don't find excuses not to eat or cook; rather find excuses TO eat and cook.

Don't eat out. You'll fuck yourself senseless with sodium, MSG, and other garbage. Eating only what you cook gives you 100% accountability and ownership over what you take in.

Diesel up bud! Once you get in the habit of doing it, it becomes easy. Ironically, even an hour after eating I'm fucking starving again: shape your metabolism into top gear by nutrient timing.

Any questions hit me up, or any of the guys on here that compete and look like you want to look. I bet very few of them eat less than 6 times a day.

Peace!

T3