[Rehana]

What's your diet?  What do you eat?

I workout and having healthy diet. Approx a 40-30-30 ratio of C-P-F

What foods?

 
 Whey, Eggs, Chicken(not daily), Dairy, Oats, Nuts, Fruits, Salad, Veggies(not much), Pulses , Olive oil , cow's butter(sometimes)

M.vitamin, fish oil, vit e , vit c , msm 

 Now I'm only having one capsule of BO throughout cycle.

Which nuts? Which fruits, and are they fresh and raw?  What type of salad greens and which veggies?  Are the pulses cooked from dry or from canned?  Roughly how much of each: dairy/whey/butter, oats/nuts/pulses, fruit, salad/veg?

No vitamin D outside of the multi?  Do you tan at all?  What's the iu on the vitamin E?

 
 Nuts - A handful of almonds, walnuts and cashews mostly, Fruits- 3-4 bananas first thing in the morning shake and post workout and any seasonal fruit like kiwi/ pomegranate/ papaya etc any another time of the day. Yes fresh n raw !
And the same goes to salad n veggies. I don't like stored fruits or veggies. Cucumber , a piece of beetroot mostly and cooked steamed vegetable like spinach , green bellpepper .. Pulses are steamed cooked. I use olive oil or butter, a teaspoon while cooking. 
My current regimen has 2800 approx calories because I'm still gaining . Approx 320 gram carbs, 180 gram protein, 70-80 gram fat .
Dairy- 2-3 glasses of buffalo milk ( 2-3% fat), curd 1 cup in the morning (digestion not good in morning)
Cheese 100 gram approx in dinner usually ! I don't take casein whey so it's a good substitute I believe.

Whey- 2 n 1/2 scoop total. Spice- mostly cinnamon in everything, it helps in metabolism I think. 1 tbsp peanut butter. 
Eggs- 4 whole 4 white, Brown bread 2-3 slices.
Chicken breast ( I don't often have it) Thinking of using grilled method. Also Sweet potato, it's not freshly available right now, will include soon in diet.

Oats 1-2 scoops, sometimes another grains like quinoa. Whole wheat roti 2 mostly.
No vit d  outside m.vit I don't tan also. Vit d in m.vitamin 400 IU. Fish oil 2 softgels.
Vit e 400 mg Msm 1/2 tsp

Still thinking if nbe foods need to be added or not, if yes then what food in what phase !
Flaxseed, FG, Soy foods , other seeds etc.

I have stopped bo altogether and thinking of experimenting in luteal phase only if I have to.