Ok here is my diet

Yesteday a non workout day I ate like this

Meal one around 12 a clock
2 servings of whey protein in water
28g protein, 112kcal

Cardio, 48 miutes on starimaster. first 24 minutes medium pace, then 18 minutes high pace and 6 low pace.

Meal 2 around 13:30
40g oatmeal(raw) and 4 servings of whey in water
61g protein, 26g carbs, 3g fat, 368kcal

Meal 3 16:00
300gram boiled cod, 3 boiled eggs, 200grams potatoes
70g protein, 35g carbs, 16g fat, 570kcal

meal 4 17:30
chiliconcarne(only lean ground beef(10fat%)and canned white beans in tomato sauce)400g
53g protein, 21g carbs, 18g fat, 463 kcal

meal 5 20:00
chiliconcarne 350g
46g protein, 19g carbs, 16g fat, 405 kcal

Last meal 22:00
3 servings whey protein
42g protein, 168kcal

Daily totals 301g protein, 100g carbs, 52g fat, 2086kcal

Supps taken 6grams of omega 3(6 capsules spread over the day) didnt count this fat into the daily total

Total cardio 48 minutes
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Today workout day

Breakfast 7:30
40g oatmeal(raw) and 4 servings of whey in water
61g protein, 26g carbs, 3g fat, 368kcal

Biking to school 20 minutes

Biking home 15 minutes

Meal 2 11:00
200g potatoes, 300g porkchops(visible fat cut off, fried in water)and some veggies(dont count these into daily kcal)
68g protein, 33g carbs, 5g fat, 457kcal

Biking to school 20 minutes

Biking home 15 minutes

Meal 3 16:00
200g potatoes, 300g porkchops(visible fat cut off, fried in water)and some veggies(dont count these into daily kcal)
68g protein, 33g carbs, 5g fat, 457kcal

Pre workout shake 17:20
20g dextrose powder, 2 servings whey pro
28g protein, 18g carbs, 184kcal

Workout 40 minutes, starimaster 22 minutes

Post workout shake 19:00
30g dextrose powder, 5 servings of whey pro
70g protein, 27g carbs, 388kcal

Last meal
300g cod boiled, 200g potatoes boiled
54g protein, 33g carbs, 3g fat, 375kcal

Daily totals
350g protein, 170g carbs, 16g fat, 2227kcal

Supps, 6g omega 3

Total cardio
70 minutes regular biking medium effort
24 minutes starimaster high pace.

This is probably what my diet and cardio will look like now, this is just for 2 days but Im gonna keep the meal compositions roughly the same and ammount of meals the same from now on. Might drop protein and carbs a bit more so Im at around 2000kcal/Day. Im 95 kilos(210) do I need over 300g protein day?
Plz critique it if you se any big weakness.
Carbs to high on rest day? To heavy meals late in the day?

how does it make you feel?? if it works for you stick to it

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Originally Posted by calidude

how does it make you feel?? if it works for you stick to it

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It does makes me feel hungry :lol:

To earli to say yet if it works or not. The kcal is a little bit higher then last time I tried to cut so Il se. Im planning on losing 2 pounds a week(1kg).
So if Im now down to 93kg by end of next week Il cut down on something.

Bump. Anyone got any oppinions on the foods I have selected to eat or the timing of carbs. Is pre workout protein/carb shake a bad idea?

donw 2 kilos(4,4 pounds) since last week so I guess this diet is working for now :) But the first few pounds always melts away quickly so Il have to se in a few weeks where Im at. Im hoping to be 92kg(202pounds)by next friday!

johan not to **** in you cereal, but it might be jsut water weight... weight your self once a week at the same time (morning being best..) first week of dieting i usuly loose 4-7 lbs.....

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Originally Posted by Elliot

johan not to **** in you cereal, but it might be jsut water weight... weight your self once a week at the same time (morning being best..) first week of dieting i usuly loose 4-7 lbs.....

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Yupp I know not first time I diet lol :lol:
but i kind of started dieting 2 weeks ago alread just a bit more kcal, have been munching proviron for 2 weeks to so water shouldnt be such a issue. offcourse higher dosages of t-3 always push some water out of me so that might be it. I just hope it will continue like this :) the first 4-5 weeks of a diet for me I usualy can drop atleast 1kilo(often 2) a week without problem, its after that that my problems begin. :frown:

Down 5 kilos(11 pounds) since I posted this diet, strenght is going upp in every lift and I think Im in the best shae of my life so far!!

Thats great to hear! Keep up the good work!!