Please critque a rookies diet

[klitch]

Hey,

I'm 24, 6 '0, have been training for 6 months, unsure on BF%, I have a picture if needed but i presume high teens low twenties. I have gone from 84 to 97.5 kg over the past 6 months on a very unstrict diet. I'm lifting three times a week and doing 40 minutes of fasted low intensity cardio every weekday morning. My plan is to reduce bodyfat so I can start clean bulking. I know I should be eating more protein from meat rather than powder but I find it difficult to smash down lunch at work as I'm a junior doc, perhaps invest in another source of protein powder?

Meal Plan (P/C/F)

#1 Oats and Whey (52/30/0)

#2 3 whole eggs, 6 whites, 2 slices whole meal toast (not sure 35/40/15)

#3 Turkey/Chicken and rice/potatoe (55/40/10)

#4 Oats and whey (52/30/0)

#PW Waxy Maize/Whey (50/52/0)

#5 Beef and Broccoli/Green Veg (54/0/20)

#6 Caesin (50/0/0)

I add another scoop of oats on workout days.

(296/346)/(142/222)/45

2157 / 2677 cals (is this to low?)


Thats as good as I've got, all help appreciated.


Klitch

[Christopher_UK]

Your diet looks good to me, I cant make any suggestions because I cant see anything wrong with it. It looks like a good cutting diet to me. Maybe someone else will reply and find some holes in your diet.

Oh actually, I do have one thing to say, are you taking multivitamins, cod liver oil, vitamin C, because I think they're all really important, especially if you lift weights and workout a lot, so I'd suggest taking all them aslong as you dont have any medical problems and speak to your doctor first.

[Gucks]

Hey,

I'm 24, 6 '0, have been training for 6 months, unsure on BF%, I have a picture if needed but i presume high teens low twenties. I have gone from 84 to 97.5 kg over the past 6 months on a very unstrict diet. I'm lifting three times a week and doing 40 minutes of fasted low intensity cardio every weekday morning. My plan is to reduce bodyfat so I can start clean bulking. I know I should be eating more protein from meat rather than powder but I find it difficult to smash down lunch at work as I'm a junior doc, perhaps invest in another source of protein powder?

Meal Plan (P/C/F)

#1 Oats and Whey (52/30/0) [B]i know ur cutting but need more oats then that. get about 50g of carbs in this meal
#2 3 whole eggs, 6 whites, 2 slices whole meal toast (not sure 35/40/15) ditch toast for a proper carb source, brown rice/whole meal pasta/potatoe.

#3 Turkey/Chicken and rice/potatoe (55/40/10) good meal, need some vege though. broccoli is always good.

#4 Oats and whey (52/30/0) would prefe ru had a proper meal like #3 but if u really cant manage 2 eat then it will do.

#PW Waxy Maize/Whey (50/52/0) waxy maize is a waist of money imo, but if it works 4 u then use it

#5 Beef and Broccoli/Green Veg (54/0/20)

#6 Caesin (50/0/0)

I add another scoop of oats on workout days.

(296/346)/(142/222)/45 protein i sgood, 142 for ur carbs is good aswell, 222 is too high on ur workout days. 45g of fat is slightly low. have some EFA supps with ur casein shake at night to get ur fats up to 50g.

2157 / 2677 cals (is this to low?) 2157 is to low even for off days, need to get ur fats up a bit 2 help that. 2677 is good to me tohugh


Thats as good as I've got, all help appreciated.


Klitch

in bold

[klitch]

Thanks to you both,

I will get some extra stuff tomorrow, I'm feeling hungry all the time as its a huge difference to what I have been eating.

What EFAs should I get? Just order online?

[klitch]

One last thing, what BF% do you think I am in these pics?

[Tlee8769]

Drop the dairy/whey products and substitute with a whole food protein and it looks like you have four shakes thats way to much dairy in my opinion. Try eating whole food instead of trying to supplement your protein with a shake there is quite a bit wrong with this diet you have up.

[Christopher_UK]

One last thing, what BF% do you think I am in these pics?

I reckon your between 12% and 15%, but its hard to tell, if you'd posted pictures with back shots and a bit closer, would have been easier to tell.

[Gucks]

One last thing, what BF% do you think I am in these pics?

14/15% is a good estimate. and u dont need 2 buy EFA's online if its easier for u 2 just buy them in a supermarket/health store. they're a pretty common supplement. Udo's choice is probably the most popular but imo, they dont vary much.