Originally Posted by
Madman Magraa
just want some advice on diet please people ... want to gain lean mass and drop body fat with a bit of luck, this is my current diet just wondering if i am doing everything right or just wasteing my time all advice is welcome thank you ...
stats -
6ft
200 lbs
bf% around 15ish
21 yrs old
training since 16 on and off but only serious for around a year
CALS/CARBS/PRO/FAT
8.00am -
2 weetabix - 135/28/4/1 Remove. Use 1 cup oats or multi-grain oat/cornmeal/barley based hot cereal. Much better. Also, 50g complex carbs is more like it here.
lean grow mrf shake - 400/49/44/4 Remove. Real food. Eggs would be best. 2 whole, 8-10 whites.
10.00am -
tin of tuna - 250/0/35/7
baked potatoe 200 grams - 400/92/9/1 Replace with sweet potato. Cut the portion by 1/2. No need for nearly 100g of carbs in one meal.
12.00pm -
chicken breast 200 grams - 390/0/60/16 Here's where you add the carbs I removed from your second meal. Another 40-50g carbs via sweet potato, brown rice, oats, etc.
2.00pm -
chicken breast 100 grams - 195/0/30/8
brown rice 1 cup - 216/45/5/2 Good meal
4.00pm -
chicken breast 100 grams - 195/0/30/8
brown rice 1 cup - 216/45/5/2 Good meal
5.00pm
train for 1 hour and also do 20 mins post workout cardio
6.30ish -
lean grow mrf shake - 400/49/44/4 I'd just do a whey/isopure shake with 50g of carbs via waxy maize, vitargo, or complex carbs. After this gainer runs out if you don't wanna flush money. It's senseless and you should eat real food.
7.00pm -
tin of tuna - 250/0/35/7
baked potatoe 200 grams - 400/92/9/1 Same feedback as meals 2/3. Use sweet potato, not high GI. Halve the portion and split it with your next meal.
9.00pm -
chicken breast 200 grams - 390/0/60/16 Above. Half the portion of chicken. You'll see why.
10:00: Add a small meal! Pro/fat only. No carbs. 25g protein or so via lean steak, casein shake with oil or PB, cottage cheese, something slow!
TOTAL -
Calories - 3900
Carbs - 400g
Protien - 370
Fat - 74g
i add mayonaise to the tuna also, and salad cream with the chicken and rice, and i have a spoonfull of PB with every meal Bad, bad bad. You can't do bullshit like that and have an accurate idea of your diet. You need to track everything. If that's the case, your fat is probably somewhere around 150g and everything is fvcked. I was gonna say your fat was too low but clearly not. Do this, have a healthy fat like olive oil (15-20g) with your tuna meals and have 2 spoonfulls of PB with the final meal I added. Then, take omega-3 supps (flax, fish oil, capsules, whatever) throughout the day to get your fat to around 100g for the day.
then i usually go to sleep around 10.00 pm or if im awake later i will have another protien shake before bed Just do as instructed for a before-bed meal. If you wake up in the night to pee, slam a shake.
i also take glutamin, and superpump 250
all the daily calorie intake and other information is off fitday.com i use this to keep track of things ...
i dont mind the diet i have now i dont get bored of the food because i just add different things to the chicken and stuff, but im just wondering if this diet is ok for gaining lean mass and if you think i should change it in anyway , add things to it, take things from it, any advice would be much appreciated thank you .... It was fairly poor compared to the potential within the same caloric restraints. Implement above.
M. Magraa
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