Originally Posted by
badleo
Thanks for all the advice people have given me so far and all the materials availible on this site. Ive been following the same diet for the past couple of months and have seen a decrease in bodyfat and an increase in lbm and my goals would be to continue along this path. Can anyone please critique it many thanks.
My stats are:
23
5,11
182lb
15% bf (I think)
I also train four times a week with weights for about 50-60mins a time
6.00 P65g C35G F12G
6 egg whites
1/2 cup of oats
2 scoops of whey
10ml of flax/fish oil +multi vit
5g of creatinenot bad... i'd throw in more egg whites or a meat source and lose the whey personally
10.00 P30G C40G F8G
2 poached eggs
1/2 tin baked beans
2 pieces of wholemeal toasttoo big of a gap between meals 1 and 2...3 hours max! i'd add red or sweet potatos for the carb source here
1.00 P35G C32G F3G
Wholemeal chicken sandwich too long of a gap between here and your 6pm meal...add in another meal (make it small if necessary) at 3-3:30
5.00 P30g C20G F3g
pre workout drink (inc caffeine and creatine)imo, caffeine right before a workout is a bad choice... it does boost metabolism, but it's a vasoconstrictor, so your pump may be negatively affected
5.05 Training
6.00 P60g C30g F3g
PWO drink (whey and dextrose) +multi vitgood
7.00 P 80g C50g F12G
Large baked potato
2 chicken breasts
4% fat cheese spreadunecessary amount of protein, i'd do more like 40g and drop carbs to about 30g (slow-digesting), i'd lose the cheese and use a tbs. of salad dressing if you can't eat the potato pain
10.00 P45g C3g F3gadd in a fat source (tbs. extra virgin olive oil or 1 oz. nuts)
Casein shake
Total P345g C210g F44g calories 2615
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