Hi guys here is my diet with all information any changes you would suggest?
My height is 6 ft
My weight is 185lb not sure of bodyfat could be around 15 mark not fat or think just cant see my abs. Cardio is 3-4 times per week weight training is 5.
Any input is appreciated.
Breakfast
7.30am
muesli
100g 325kcal
protein9.2g
carb61.3gg sugars 15.5g
fat4.8g
8.30am
6 egg whites
17 calories
3.5g protein x6 = 21g
nitrous oxide
I'm having a really tough time following your macro breakdown! How about just p/c/f/calories? I would combine meals 1 and 2. WTF is nitrous oxide? That makes my car go faster, and I laugh alot when I inhale it!
9.30am
Protein shake 30g serving
111cal
protein 27.7g
fat0.3g
carbs0.2g
with milk semi skimmed 250ml
48kcal
protein 8.5g
15g carbs
fat 4g
Drop this and eat a real meal here - lean protein/complex carb
11.00am
chicken breast x 2 300g
444cal
protein 96g
fat 6.6g
seasoning(couldnt get info for this yet)
tortilla wrap 40g serving
118kcal
protein 3.2g
carbs 19.8g
fat 2.8g
6 egg whites
17 calories
3.5g protein
Swap the wrap for a better carb source. Brown rice, sweet potato, oats, etc. Also, I don't see the need for the chicken and egg whites - one or the other, preferably the chicken
1pm
john west tuna in sunflower per drained 100g
197kcal
protein 25g
fat 10.8g
low fat mayo
I'd personally do a complex carb here and eat the tuna in water
2.30pm-3.00pm
Rump Steak 200g
protein 22g
fat 8.2g
Complex carb
5.00pm-6.00pm
pre workout meal
baking potato 200g
protein 3.9g
carbs 31.7g
fat 0.2g
cottage cheese 20g
protein 2.5g
carb 0.68g
fat 0.54g
beans 1/2 can
164kcal
protein 9.7g
carbs 26.7g
fat 0.4g
Protein shake 30g serving
111cal
protein 27.7g
fat0.3g
carbs0.2g
with milk semi skimmed 250ml
48kcal
protein 8.5g
15g carbs
fat 4g
creatine
nitros oxide
All over the place here! Make the potato a sweet potato. Drop the cottage cheese and protein shake and just do a lean protein - chicken breast, fish, etc.
during workout
small fruit bag
protein 0.5g
carbs 9g all sugar
fat 0.1g
isotonic drink
carbs 32g all sugar
bcaas
creatine
Drop the fruit bag
post workout
x 2 birds eye crispy chicken
my guilty pleasure
220kcal
protein 12g
carbs 16g
fat 12g
Protein shake 30g serving
111cal
protein 27.7g
fat0.3g
carbs0.2g
with milk semi skimmed 250ml
48kcal
protein 8.5g
15g carbs
fat 4g
maltodextrin 50g
190cal
carbs 47g
creatine
nitros oxide
Wow... ok how about a whey shake and possibly adding some oats? Drop your guilty pleasure, it's not going to help your cause here. This is arguably the most important meal of the day
8.00pm
Rump Steak 200g
protein 22g
fat 8.2g
Where are your veggies? How about 1 cup of fiberous veggies (broccoli, asparagus, spinach etc) cooked in 1tbsp olive oil
Protein shake 30g serving
111cal
protein 27.7g
fat0.3g
carbs0.2g
with milk semi skimmed 250ml
48kcal
protein 8.5g
15g carbs
fat 4g
Make this a casein shake, drop the milk do it in water, and add 1tbsp natty peanut butter
vegetables ate throughout day 3 steamed bags birds eye
150kcal
protein 8.1 g
carbs 25.2g
fat 2.4g
Good, didn't see this. Consider cooking veggies in olive oil
346.2g protein
293g carbs
65.64g fat
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Originally Posted by m1cha3l
