Please someone help me diet

[BigHuman]

So this is what im eating at the moment.

meal one - 100g oatmeal
5 white eggs , one slice wholemeal

Then drink a cup of black coffee and take two ephedrine one hour before training
TRAINING!

After training - 100% whey protein shake

Meal three - 6-8 ounces chicken/turkey/lean fish
- 50 g brown rice
- cup of broccli

Meal four - Met-rex meal replacement shake

Meal five - tin of tuna mixed up with peppers and spinach
- four Rice cakes

Meal Six - 6-8 ounces chicken/turkey/lean fish
- 50g brown rice
- Cup of broccli

Meal seven before bed - 100% whey protein shake

Inbetween meals if im hungry i snack on pumpkin seeds or sunflower seeds.

Im 26,6ft,90kg training for 5 years with 11% bf at the moment

Im looking to get as ripped as possible but not loosing my size.
Any advice?

Im currently taking D-bol,test prop,Equipoise,Tren and ephidrene.

[IronAdam]

Looks like a very clean diet. Only thing I'd suggest is cut out the 50g of brown rice in meal 6 and replace it with a pro/fat meal.

[BigHuman]

Looks like a very clean diet. Only thing I'd suggest is cut out the 50g of brown rice in meal 6 and replace it with a pro/fat meal.

what you mean a pro/fat meal mate? do u mean a meal with healthy fats?

Because I eat alot of pumpkin seeds during the day to get healthy fats in.

[IBdmfkr]

I don't like it much.. Can you list macros for each meal and for the day?

Main things that stick out without seeing macros are all the supplements in a low calorie diet and food placement is off.

[BigHuman]

I don't like it much.. Can you list macros for each meal and for the day?

Main things that stick out without seeing macros are all the supplements in a low calorie diet and food placement is off.

Sorry to sound stupid here but what do u mean my food placement is off?

And all the supplements, AM i really taking in to many protein shakes?

And low calorie? Im eating alot of chicken and protein but low carbs.

Should I be eating more carbs or protein in your oppinon

Thanks

[BigHuman]

I don't like it much.. Can you list macros for each meal and for the day?

Main things that stick out without seeing macros are all the supplements in a low calorie diet and food placement is off.

Oh in my diet i forgot to mention I eat organic penut butter as well on rice cakes these are like snacks inbetween meals.

[IBdmfkr]

Your last two posts complete what I've been thinking.. you have absolutely no direction with your current diet.
A few things you don't do while dieting:
Just eat when you're hungry.
Eat snacks in between meals.
Not count macros.
Not have a plan of attack or have any clue as to what you're taking in.
IMO take in any form of supplemental calories except possibly PWO.
along with other things..

Figure out what you're currently doing and take it seriously if you want a serious critique, otherwise you're just taking a shot in the dark and hoping for the best.

[BigHuman]

Your last two posts complete what I've been thinking.. you have absolutely no direction with your current diet.
A few things you don't do while dieting:
Just eat when you're hungry.
Eat snacks in between meals.
Not count macros.
Not have a plan of attack or have any clue as to what you're taking in.
IMO take in any form of supplemental calories except possibly PWO.
along with other things..

Figure out what you're currently doing and take it seriously if you want a serious critique, otherwise you're just taking a shot in the dark and hoping for the best.

Sounds good mate, I do want to take it very seriously and want to compete one day.

Im looking to become more ripped but keep my size.

How do you work out though how many calories to eat per day, how much protein and carbs to eat and fats?
Im 90kg and 6ft at 11%bf but how would I work out exactley what amount of each I should be eating every meal?
I want to get it serious just not sure how to do this
any help would be great

[dhriscerr]

Go to the diet forum and read the diet sticky its an awsome start

[IBdmfkr]

I thought you stated you were a personal trainer in a old thread?
Not trying to criticize but if you don't know these things how exactly are you writing plans for clients and taking their money?

Anyhow, shoot for something simple to start with and then tinker with it as you start to see how you respond.

So an example would be, 350g protein/200g carbs/60g fat which would put you at around 2750 calories. Spread this evenly over say 6meals and there you have it.
So appox. 50-55g protein per meal, 35carbs and 10g fat.
This is a rough draft and obviously you'd have to write it specific for you but I'm just trying to give you some ideas to work off of without spoon feeding you the whole diet, you won't learn anything if I did that

[BigHuman]

I thought you stated you were a personal trainer in a old thread?
Not trying to criticize but if you don't know these things how exactly are you writing plans for clients and taking their money?

Anyhow, shoot for something simple to start with and then tinker with it as you start to see how you respond.

So an example would be, 350g protein/200g carbs/60g fat which would put you at around 2750 calories. Spread this evenly over say 6meals and there you have it.
So appox. 50-55g protein per meal, 35carbs and 10g fat.
This is a rough draft and obviously you'd have to write it specific for you but I'm just trying to give you some ideas to work off of without spoon feeding you the whole diet, you won't learn anything if I did that

thanks for info mate
But I always got told you can only handle up 2 40g protein per meal, anymore and ur body turns it to fat?
And when u say 10g fat, is this healthy fats like pumkin seeds,penut butter,avacados, flax oil
Again I always got told to limit bad fats but increase healthy fats.

And one more thing how do u know how much protein is in a chicken breast? I dont buy them from supermarket so it does not have nutritonal advice on them.
I try to eat two chicken breasts in each meal when I eat them. weigh them out its bout 200g chicken.
I want to get serious but dont want to overeat or anything. thanks man

[perfectbeast2001]

You need to spend a couple of hours working out a diet based around the correct macros and calorific needs for you. It is simple but time consuming. It is an absolute must if you are even semi serious about BB.
Check out my "things to consider" FAQ in my sig for pointers on working out cals and macros ect.

[IBdmfkr]

Bighuman, do you believe in fairy tales also?
Protein doesn't magically turn into fat, excess calories do.

You did say you personal trained correct? What Certs were required?