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Thread: HELP ! New diet new member!
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06-15-2011, 11:09 AM #1
HELP ! New diet new member!
Hi guy am new to the serious training and need help to sort it out I'm 21year old male , 6ft , and weight 13st 10lb body fat I dont know but is quite high my goals are to build muscle and lost some fat this is the diet I got in mind :
7:00
4 egg Omelette 2 yokes
Couple of mushroom and 2 turkey rashers
10:00
90g brown rice and chicken breast
With chilles and onions
1:00
90g whole wheat pasta
Tuna in brine
Half tin of sweetcorn
4:00
Pre-workout shake
Iso complex multipower 120cals
25g protein
7:00-8:00
Small boiled or baked potato
Either mackerel, steak or chicken
And portion of veg (broccoli) ( carrot)
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06-15-2011, 02:06 PM #2
Hello and welcome, ok so you have made the decision to change your body ? thats great news and your in the right place for the best advice. you seem to have the basic concept of foodstuffs but I think this diet may slightly contradict your goals, if your bodyfat is quite high its going to be real hard work doing a recomposition, it might be easier for you to do a strip and build, that is cut down to desired bf level the add muscle, its up to you at the end of the day, just what i would do thats all.
for your diet we are going to need some macros with the foodstuffs, like this Protein/carbs / fat / cals.
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06-15-2011, 02:20 PM #3
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06-15-2011, 02:49 PM #4
Hi thanks for your input , I did not full explain that I have been training for a couple Of years I'm bench pressing 85kg . So I'm not to high on the body fat , but did think the carb intake was too high.
Il drop the turkey rashers at breakfast
And do you still think to completely remove carbs at 10:00 and 1:00
How much complex carbs at 4:00
And iso complex is a protein drink by multipower just a low carb protein shake 25g of protein per shake on 120 cal with water.
Thanks
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06-15-2011, 02:58 PM #5
Iv got a reasonable weigh training program and have been goin 4 times a week, haven't been doing much cardio untill the last fortnight I been doing 30mins of incline fast walking 4.4mph? And on my day off weights I'm gonna try incline trekking and swimming .
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Mate have a look at my diet, which i have just started this week, not too high in carbs and low in fat. I dont have a preworkout meal, you dont really need it just time your work out a bit better.
However what you need is a post work out meal
Fasted Cardio x 45 mins (walking and running)
Meal 1 - 9AM
1 Scoop of Protein Shake - 21/3.6/2.2- 125
Oats with apple and blueberry - 3/2.3/25 - 131
Milk - 6/3/9 - 90
Meal 2 - 11.30am
140g of Chicken Breast 43/6/0 - 245
1 Slice of Brow Bread 5/2/28 - 160
1 teaspoon of Olive Oil 0/4.5/0 - 40
Meal 3 - 14.30pm
140g of Chicken Breast 43/6/0 - 245
1 Cup of Brown Rice 4/0/40 - 150
1 teaspoon of Olive Oil 0/4.5/0 - 40
WORKOUT -4pm
PWO - 5pm
Surge Recovery
Meal 5 - 8pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
1 Slice of Brow Bread 2.5/1/14 - 80
Meal 6 - 11.00 pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
Half a pot of Cottage Cheese 14/2/6 - 94 Important : slow digesting protein or casein shake
244.7 50.9 131 1977
60% 10% 30%Last edited by asianbro; 06-15-2011 at 06:36 PM.
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06-15-2011, 11:22 PM #7
Aisanbro start your own thread, u will get more response that way.
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06-16-2011, 03:15 AM #9
Thanks for your input , I did not think you was stealing my thread, so you believe to drop the eggs in the morning Even if I only have 1 yoke and 3 whites, when you say a cup of brown rice how much in gs ? And is eating so late like 11:00 ok ?
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For me a cup of rice equals to about 70 calories which is about 50 grams, I know its low but i am on a low carb, which my body reacts well to.
Eating at 11 pm for me at the moment beacause i on holidays from university and i dont wak up till like 10 in the morning, plus i go to bed around 1am. The last meal has barely any carbs so it fine with me.
All depends on what time you go to bed.
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You need a lot of cardio mate,
say 30 mins of fasted cardio in the morning and say about 30 mins of cardio after your workouts
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