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  1. #1
    mattuk is offline Junior Member
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    hows my diet please review

    this will be my diet ona prop/eq/var cycle - looking for a lean bulk
    5'9, 180 lbs, 11 % bf , i dont know about cups sizes as i measure in grams,
    im looking to add 14 lbs lean mass with minimal fat

    meal 1 8.30 am
    oatmeal( like i said not sure about cup size but carbs =48g per serving)/ 10 egg whites


    meal 2 10 am.
    1 can tuna, 100 gram low fat cottage cheese, 10 ml flax oil, salad (letuce , tomato)


    meal 3 12.30 pm
    1 large potato (approx 40 carbs) , 150 gr lean turkey/ chicken ( depends what mood) , salad or asparagus

    WORKOUT 1.30 PM

    meal 4 pwo 2.30 pm 40 gram la whey- 40 g malt/ 40 g dex

    meal 5 ppwo 3.30-3.45 pm
    100g brown rice ( 76 carb) , 200 gram chicken / sweercorn / king prawns
    for this emal i steam the rice then wok it in a poan with small amount of olive oil, add the chicked , prawns and sweetcorn)


    meal 6 6.00 pm lean meat/ 25 gram nuts

    meal 7 7.30 pm 50 gram protein bar- OR salmon and salad /veg 9 depend how rushed i am)

    meal 8
    9.00 pm protein shake (48 gr) (whey)/ flax 10 ml


    on cardio days ( 2 days which i dont lift) 45 mins slow walk heart rate at 60%

    meal 1 - post cardio protien/fat
    meal 2 0 pro/.fat
    meal 3 pro /carb
    meal 4 pro /carb
    meal 5 pro/fat
    meal 6 pro fat
    meal 7 pro fat

    does this look ok ????????????????????

  2. #2
    mattuk is offline Junior Member
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    hellooooooooooooooo
    any comments??????????

  3. #3
    SwoleCat is offline AR Hall of Fame
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    You may wish to wait longer than a mere NINE MINUTES for a response.

    It's not like people are here waiting for you to post just to answer you.

    There are stickies atop the page that can also assist you as well, I'd check those out.

    ~SC~

  4. #4
    mattuk is offline Junior Member
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    i did wait over 9 minutes
    it was different days
    #i checked the stickies and heres what i come up with , is it any good?

  5. #5
    MatrixGuy's Avatar
    MatrixGuy is offline Good things come to those who wait
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    Quote Originally Posted by SwoleCat
    You may wish to wait longer than a mere NINE MINUTES for a response.

    It's not like people are here waiting for you to post just to answer you.

    There are stickies atop the page that can also assist you as well, I'd check those out.

    ~SC~
    D'OH!

  6. #6
    SHRED's Avatar
    SHRED is offline Senior Member
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    I would loose the pototoe in meal 3 as if you plan on cutting you should consume most or all of your carbs PWO and PPWO. I would also take out meal 7 completely

  7. #7
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by mattuk
    #i checked the stickies and heres what i come up with , is it any good?
    No, it could use improvement in many areas. I'd check the tutorial again.

    My bust on the diff. day thing, but the "helloooooooo" thing kind of turns people off in assisting, just being honest.

    ~SC~

  8. #8
    niXon)('s Avatar
    niXon)( is offline Member
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    Rofl @ Sc.

  9. #9
    mattuk is offline Junior Member
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    i must apologize to you swolecat i was not meant to be sacastic in any way

    ive checked over again and fail to see where to improve
    could you point me in the right direction,
    i have reasearched my course and my diet well but i want them perfect before i start
    cheers bud

  10. #10
    SwoleCat is offline AR Hall of Fame
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    Buff Daddy actually summarized pretty much what I was going to say.

    The tutorial does not have a potato or carb for that matter @ meal 3, but if you feel u can utilize it, then go for it. I'd take it out however, and follow the F/P P/C's as listed.

    Good stuff.

    ~SC~

  11. #11
    mattuk is offline Junior Member
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    i added carbs meal 3 as i thought it would be best to have some carbs before workout

    so a pro/fat meal will be good enough

  12. #12
    SHRED's Avatar
    SHRED is offline Senior Member
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    Quote Originally Posted by mattuk
    i added carbs meal 3 as i thought it would be best to have some carbs before workout

    so a pro/fat meal will be good enough
    yes it will be enough if your goal is to cut. Read the cutting sticky.....i dont think you get the overall concept of it....check out the sample plan.

  13. #13
    mattuk is offline Junior Member
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    hiya mate , im not cutting
    i want to add 14 lean lbs , a clean bulk

  14. #14
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    Quote Originally Posted by mattuk
    this will be my diet ona prop/eq/var cycle - looking for a lean bulk
    5'9, 180 lbs, 11 % bf , i dont know about cups sizes as i measure in grams,
    im looking to add 14 lbs lean mass with minimal fat

    meal 1 8.30 am
    oatmeal( like i said not sure about cup size but carbs =48g per serving)/ 10 egg whites add 1 scoop whey

    meal 2 10 am.
    1 can tuna, 100 gram low fat cottage cheese, 10 ml flax oil, salad (letuce , tomato) good


    meal 3 12.30 pm
    1 large potato (approx 40 carbs) , 150 gr lean turkey/ chicken ( depends what mood) , salad or asparagus find another carb inplace of pototoe preferably.

    WORKOUT 1.30 PM

    meal 4 pwo 2.30 pm 40 gram la whey- 40 g malt/ 40 g dex

    meal 5 ppwo 3.30-3.45 pm
    100g brown rice ( 76 carb) , 200 gram chicken / sweercorn / king prawns
    for this emal i steam the rice then wok it in a poan with small amount of olive oil, add the chicked , prawns and sweetcorn) go w/ rice and meat avoid all fats if possibel.. slows down protein synthesis.

    meal 6 6.00 pm lean meat/ 25 gram nuts get veggies here like brussels or asparagus.

    meal 7 7.30 pm 50 gram protein bar- OR salmon and salad /veg 9 depend how rushed i am) protein bars are worthless.. use shake w/ flax instead but salmon is much better.

    meal 8
    9.00 pm protein shake (48 gr) (whey)/ flax 10 ml either eat lean meat and flax or casein and flax .. whey absorbs to quick

    on cardio days ( 2 days which i dont lift) 45 mins slow walk heart rate at 60%

    meal 1 - post cardio protien/fat
    meal 2 0 pro/.fat
    meal 3 pro /carb
    meal 4 pro /carb
    meal 5 pro/fat
    meal 6 pro fat
    meal 7 pro fat

    does this look ok ????????????????????
    done

  15. #15
    mattuk is offline Junior Member
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    cheers
    , any sugestions on the carb i should use for meal 3

  16. #16
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    sweet potato, oats, barly, brown rice.

  17. #17
    mattuk is offline Junior Member
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    cheers buddy

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