opinions on my diet please!!

[JonesStreet]

im 70kg/155lbs at 17%bf and want to maintain weight but drop BF% down to 15%
BMR is 2759
2am: whey isolate shake
7am: 100g rolled oats
whey isolate shake (half water half milk)
20g alomond spread
10am: 50g peanuts
12noon:200g chicken tenderloins (garlic + onion powder)
handfuls of defrosted veggies (broccoli, carrot, caulifower)
2pm: 95g tuna (Chilli flavour)
3pm: 200g chicken tenderloins (garlic + onion powder)
handfuls of defrosted veggies (broccoli, carrot, caulifower)
6pm pre workout: 100g rolled oats
20g alomond spread
830pm post workout: whey isolate shake
930-10pm: 5 egg whites + 1 whole egg
total F/96.4 C/140.4 P/274.9 CALS 2746

[JonesStreet]

WORKOUT
monday:chest/bieceps
tuesday:legs
wednesday:rest
thursday:shoulders/triceps
friday:back/traps
saturday:arms
sunday:rest
the only cardio i do is a 15min bike ride at the end of each workout. i dont do abs?
im never hungry after i workout few people have told me thats the most important time to eat and JUST a p-shake isn"t enough??

[Blaz Kavlic]

You need to reduce your daily calorie intake even further bro. Given you're only 70kg, I reckon you could easily go for 1800 cals a day. I'm 89kg and I cap my diet at 2000 cals on a cutting diet, mostly protein mind you. You're consuming too many carbs for a serious cut. Why are you having a shake at 2am? I would cut the oats wayyyy down to about 40g and couple this with 4-6 egg whites for breakfast. Try opting for tuna in springwater as opposed to chili and ditch the 100g oats pre-workout. When cutting, you should limit your carb intake to breakfast and post-workout nutrition (2 scoops whey with 40-50g oats mixed together).

[-KJ-]

Why do you only want to cut 2% bf?

You need to lay out diet with macros for each meal...

^^ Agree with blaz you are eating way too much unless you are doing a serious amount of cardio.

[Back In Black]

Read this

http://forums.steroid.com/showthread...g#.Tyff1oHeKXg

and try again.

96g of fat would be way to high even if you were bulking. You can easily lose 500cals just by dropping your daily amount down to 40g. Your protein needs to come down a fair amount too.

And training arms twice a week?!

[JonesStreet]

going off a 40/40/20 split
240g protein, 120g carbs, 40g fat

7am- 67g oats 4f/9.2p/40c/237cals
6 egg whites 0f/24p/0c/102cals
fish oli pill 1f/0p/0c/9cals

10am- isolate shake 0f/36p/0c/176.2cals
1/2 tablespoon almond spread 4.5f/1p/1.5c/50.5cals

12noon- 120g chicken breast 5f/30p/0c/155cals
140g broccoli 0f/4p/7c/41cals

3pm- 120g chicken breast 5f/30p/0c/155cals
140g broccoli 0f/4p/7c/41cals

6pmPWO- 55g wheat spahetti 1f/8p/40c/318cals

730pm GYM

9pmPWO- isolate shake 0f/36p/0c/176.2cals
67g oats 4f/9.2p/40c/237cals

10pm- 120g kangaroo ground beef 5f/29p/0c/193cals

total fat36g/protein249g/carbs135/cals2083

if i cut out the oats in the morning total is fat31g/protein240g/carbs95.5g/cals1846

HELP

[JonesStreet]

thanks for the link brotha

after working out my bmr = 2695 using Jimmyinkedup's sticky i wrote out a new diet which is based on a 2000cals a day. BUT i can easily cut it even further down to 1800cals a day do u think that would be better?

i train arms twice a week because thats my weak point.

[JonesStreet]

Why do you only want to cut 2% bf?

You need to lay out diet with macros for each meal...

^^ Agree with blaz you are eating way too much unless you are doing a serious amount of cardio.

i would like to cut more then 2% bf if i can time is against me though lol.

can u please check my new diet and tell me how it looks

[JonesStreet]

You need to reduce your daily calorie intake even further bro. Given you're only 70kg, I reckon you could easily go for 1800 cals a day. I'm 89kg and I cap my diet at 2000 cals on a cutting diet, mostly protein mind you. You're consuming too many carbs for a serious cut. Why are you having a shake at 2am? I would cut the oats wayyyy down to about 40g and couple this with 4-6 egg whites for breakfast. Try opting for tuna in springwater as opposed to chili and ditch the 100g oats pre-workout. When cutting, you should limit your carb intake to breakfast and post-workout nutrition (2 scoops whey with 40-50g oats mixed together).

hey bro how do u work out ya BMR coz i used Jimmyinkedup's sticky and my bmr works out to be just over 2000cals a day. anyway can u check out my new diet i posted and let me know what u think. if i cut out the oats in the morning my cals drop to 1800 a day like u recommend. im gonna do alot more cardio

[Back In Black]

thanks for the link brotha

after working out my bmr = 2695 using Jimmyinkedup's sticky i wrote out a new diet which is based on a 2000cals a day. BUT i can easily cut it even further down to 1800cals a day do u think that would be better?

i train arms twice a week because thats my weak point.

How tall are you? Can you post some pics? Don't wanna upset you but at 70kg and 17% bf you potentially have alot of weak points. Can you list your current workout incl sets, reps and weights?

Your new macro's look much better, you are over the top on protein and could drop that down to 210-220 based on current stats.

Why do you need to drop bf quickly?

[JonesStreet]

How tall are you? Can you post some pics? Don't wanna upset you but at 70kg and 17% bf you potentially have alot of weak points. Can you list your current workout incl sets, reps and weights?

Your new macro's look much better, you are over the top on protein and could drop that down to 210-220 based on current stats.

Why do you need to drop bf quickly?

im 177cm or 5'10. ill have to get back to you with some pics. all good bro tell me straight up. i just checked my bf% with cheap thing off ebay its showing that im 14% i was just guessing 17%.
question so if i drop my protein to 210-220 should i raise my carbs or fats?? coz my cals for the day will drop.

another question mate if u were in my shoes at 70kg 14%bf would u cut down or do a lean bulk. coz my goal is to eventually hit 75kg at 10%bf. this is what i think, cut down first get a 6pack then lean bulk up.

[JonesStreet]

How tall are you? Can you post some pics? Don't wanna upset you but at 70kg and 17% bf you potentially have alot of weak points. Can you list your current workout incl sets, reps and weights?

Your new macro's look much better, you are over the top on protein and could drop that down to 210-220 based on current stats.

Why do you need to drop bf quickly?

workout

Monday
Exercise 1: Barbell Bench Presses 4sets 12,10,8,4reps 20kg,40kg,50kg,80kg with spot (including bar in weight)
Exercise 2: Incline Barbell Presses 3sets 12,10,8reps 20kg, 25kg, 25kg
Exercise 3: Flat Dumbbell Flyes 4sets 12,10,10,8reps 10kg, 12.5kg, 15kg
Exercise 4: Parallel Bar Dips 3set to failure

Exercise 1: barbell curl 4sets 15,10,10,8reps 17kg, 25kg, 30kg, 35kg
Exercise 2: Incline dumbbell curl 3sets 10,10,10, 10kg, 12.5kg, 10kg
Exercise 3: One-arm concentration curl 3sets 12, 8, 6 10kg, 12.5, 12.5kg

Tuesday
Legs
10min bike ride warm up then stretch
Exercise1: squats 5sets or 5, 25kg plate each side
Exercise2: leg press 4sets 20,15,10,8reps 80kg, 120kg, 160kg (last set sometime i only get 6reps)
Exercise3: lunges 3set superset with leg extensions 15kg plate each side stay same weight for all 3 sets. not sure what weight for leg extensions
Exercise4: lying hamstring curls 4sets 12,10,8,6reps 30,36,40,50 (not sure if weight is correct lbs)
Exercise5: seated calf raises 3sets 20,15,12reps 25kg, 35kg, 40kg
Exercise6: standing calf raises 3sets i do 21's and change foot pla***ent stay same weight 30kg plate each side

wednesday off

thursday
Exercise1: smith machine overheadpress 4sets, 5-6 reps 10kg, 20kg,20kg, 30kg
Exercise2: dumbbell shoulder press 4sets, 10, 8, 6, 6 reps 15kg,17kg,20kg,22.5kg
Exercise3: dumbbell lateral raise 3sets, 10-12 reps 7.5kg,10kg,12.5kg
Superset with dumbbell bent-over lateral raise 5kg or 7.5kg
Exercise4: rear delts 6sets either on cables or reverse pec deck not sure the weight just do it till i get a burn

Exercise1: skull crusher 3sets 10-12 reps 10kg,20kg, 25kg
Exercise2: dumbbell behind head 3sets 10-12 reps 10kg,10kg, 12.5kg
Supersets with anything. i like dips or dips on the bench with feet up

Friday
warm up on latpull down low weight high reps
Exercise1:dealift 4sets, 10,8,6,4reps 20kg, 40kg, 60kg, 80kg
Exercise2: bent-overrow 3sets, 8-10 reps 40kg stay same weight but switch grip/hand pla***ent
Exercise3: t-bar row 3sets, 8-10 reps 20kg, 40kg, 45kg then drop back down to 20kg pump some out
Exercise4: one arm dumbbell row 3sets, 10-12reps 20kg, 25kg, 30kg

Exercise1: upright row 3sets, 8-10 reps 10kg, 20kg, 20kg
Exercise2: barbell shrugs 4sets, 12,12,10,8 reps 40kg,40kg, 60kg, 60kg
Exercise3: dumbbell shrugs 3sets, 10-12 reps 25kg, 27.5kg, 30kg

Saturday
Exercise1: straight bar pushdown 4sets, 15, 12, 10, 10 reps not sure weight
Exercise2: close grip bench press 3sets, 10, 8, 6, 20kg, 40kg, 50kg
Exercise3: dumbbell lying overhead triceps 3sets, 12, 10, 8 reps 7.5kg, 10kg,12.5kg
Exercise4: dips superset with bench dips

Exercise 1: barbell curl 4sets 15,10,10,8reps 17kg, 25kg, 30kg, 35kg
Exercise 2: Incline dumbbell curl 3sets 10,10,10, 10kg, 12.5kg, 10kg
Exercise 3: One-arm concentration curl 3sets 12, 8, 6 10kg, 12.5, 12.5kg

sunday rest

i dont alway stick to this i will mix it up but this is the guide i follow.

[Blaz Kavlic]

I'd stick with the oats in the morning bro but overall that new diet is a great improvement.

[Back In Black]

im 177cm or 5'10. ill have to get back to you with some pics. all good bro tell me straight up. i just checked my bf% with cheap thing off ebay its showing that im 14% i was just guessing 17%.
question so if i drop my protein to 210-220 should i raise my carbs or fats?? coz my cals for the day will drop.

another question mate if u were in my shoes at 70kg 14%bf would u cut down or do a lean bulk. coz my goal is to eventually hit 75kg at 10%bf. this is what i think, cut down first get a 6pack then lean bulk up.

I would drop to 10-12% before I bulked and vnever go above 15% max when bulking. So to bulk starting at 17% is a no no, you really wouldn't be happy with the results.

I'd swap the pre workout spag for either roats or sweet potato. As far as protein goes, 30g for each of your 7 meals. Don't make up the calories anywhere else. We only want to feed just over 60kg of your bodyweight. And lose the 10am iso shake, that should be a slower digesting protein source.

I think your workout is overkill. Even cutting I think you should stick to big basic exercises. Post it in the workout section and go for a 4 day split.

[JonesStreet]

I would drop to 10-12% before I bulked and vnever go above 15% max when bulking. So to bulk starting at 17% is a no no, you really wouldn't be happy with the results.

I'd swap the pre workout spag for either roats or sweet potato. As far as protein goes, 30g for each of your 7 meals. Don't make up the calories anywhere else. We only want to feed just over 60kg of your bodyweight. And lose the 10am iso shake, that should be a slower digesting protein source.

I think your workout is overkill. Even cutting I think you should stick to big basic exercises. Post it in the workout section and go for a 4 day split.

hey stem having trouble posting in my other thread

sorry bro i stuck to the cut diet and am down to 13% 4pack is in. i made them changes to my diet like u said in post 14 thanks. im only thinking about switching things up coz too many people are telling me im looking slim. makes me feel like shit lol.

neither of them plans sound good could u point me in the right direction please

gbrice75 suggested 35/45/20 which is what i would go with when i do bulk. but i still would like to hear what you think.

also if im having 6meals how many meals can contain carbs?

[Back In Black]

Mate, people will tell you that you look skinny/drawn/ill when you get a low enough bodyfat. Feel free to turn the tables on them and tell them they look fat but at least you are healthy

I might be missing something but neither of which plans sounds good?

How many meals with carbs in a bulking diet?

[JonesStreet]

Mate, people will tell you that you look skinny/drawn/ill when you get a low enough bodyfat. Feel free to turn the tables on them and tell them they look fat but at least you are healthy

I might be missing something but neither of which plans sounds good?

How many meals with carbs in a bulking diet?

lol thats so true stem, i think i am looking better despite what them fat people say!!

ok the plans that didn't look good to you were my original bulk plans. looking back they look like shit to me so don't worry about it. the new plan was suggested by gbrice75 which is 35/45/20 for a bulk. what are your thoughts on that??

yes how many meals with carbs in a bulking diet?

look im not going to start bulk diet yet i just like to prepare in advance. i still have 3%bf to loose and i am determine to do that.

[Back In Black]

lol thats so true stem, i think i am looking better despite what them fat people say!!

ok the plans that didn't look good to you were my original bulk plans. looking back they look like shit to me so don't worry about it. the new plan was suggested by gbrice75 which is 35/45/20 for a bulk. what are your thoughts on that??

yes how many meals with carbs in a bulking diet?

look im not going to start bulk diet yet i just like to prepare in advance. i still have 3%bf to loose and i am determine to do that.

That split is a good starting place, see you react, you may need a higher/ lower carb/protein mix, you may not.

How many meals is really dependant on a number of factors, particularly energy requirements throughout the day. Personally I wouldn't have them in my last meal. I eat 6 meals per day and would probably have them in 5. Unless I was trying to do a really lean bulk then I may be tempted to have them in the first 4 meals. Unless I was training in the evening.

[JonesStreet]

thanks alot good info. when i do start it would be a slow lean bulk so i think i might start with 2meals with carbs in morning then 2meals at night coz i train at night. the meals would before and after gym.

can i ask if that is you in the pic?? how much do u weight in kg?

[Back In Black]

That's me at about 80kg at 5' 11.

[JonesStreet]

............

[JonesStreet]

That's me at about 80kg at 5' 11.

good work there mate. what are your plans atm body wise?