hows my diet please review

[mattuk]

this will be my diet ona prop/eq/var cycle - looking for a lean bulk
5'9, 180 lbs, 11 % bf , i dont know about cups sizes as i measure in grams,
im looking to add 14 lbs lean mass with minimal fat

meal 1 8.30 am
oatmeal( like i said not sure about cup size but carbs =48g per serving)/ 10 egg whites


meal 2 10 am.
1 can tuna, 100 gram low fat cottage cheese, 10 ml flax oil, salad (letuce , tomato)


meal 3 12.30 pm
1 large potato (approx 40 carbs) , 150 gr lean turkey/ chicken ( depends what mood) , salad or asparagus

WORKOUT 1.30 PM

meal 4 pwo 2.30 pm 40 gram la whey- 40 g malt/ 40 g dex

meal 5 ppwo 3.30-3.45 pm
100g brown rice ( 76 carb) , 200 gram chicken / sweercorn / king prawns
for this emal i steam the rice then wok it in a poan with small amount of olive oil, add the chicked , prawns and sweetcorn)


meal 6 6.00 pm lean meat/ 25 gram nuts

meal 7 7.30 pm 50 gram protein bar- OR salmon and salad /veg 9 depend how rushed i am)

meal 8
9.00 pm protein shake (48 gr) (whey)/ flax 10 ml


on cardio days ( 2 days which i dont lift) 45 mins slow walk heart rate at 60%

meal 1 - post cardio protien/fat
meal 2 0 pro/.fat
meal 3 pro /carb
meal 4 pro /carb
meal 5 pro/fat
meal 6 pro fat
meal 7 pro fat

does this look ok ????????????????????

[mattuk]

hellooooooooooooooo
any comments??????????

[SwoleCat]

You may wish to wait longer than a mere NINE MINUTES for a response.

It's not like people are here waiting for you to post just to answer you.

There are stickies atop the page that can also assist you as well, I'd check those out.

~SC~

[mattuk]

i did wait over 9 minutes
it was different days
#i checked the stickies and heres what i come up with , is it any good?

[MatrixGuy]

You may wish to wait longer than a mere NINE MINUTES for a response.

It's not like people are here waiting for you to post just to answer you.

There are stickies atop the page that can also assist you as well, I'd check those out.

~SC~

D'OH!

[SHRED]

I would loose the pototoe in meal 3 as if you plan on cutting you should consume most or all of your carbs PWO and PPWO. I would also take out meal 7 completely

[SwoleCat]

#i checked the stickies and heres what i come up with , is it any good?

No, it could use improvement in many areas. I'd check the tutorial again.

My bust on the diff. day thing, but the "helloooooooo" thing kind of turns people off in assisting, just being honest.

~SC~

[niXon)(]

Rofl @ Sc.

[mattuk]

i must apologize to you swolecat i was not meant to be sacastic in any way

ive checked over again and fail to see where to improve
could you point me in the right direction,
i have reasearched my course and my diet well but i want them perfect before i start
cheers bud

[SwoleCat]

Buff Daddy actually summarized pretty much what I was going to say.

The tutorial does not have a potato or carb for that matter @ meal 3, but if you feel u can utilize it, then go for it. I'd take it out however, and follow the F/P P/C's as listed.

Good stuff.

~SC~

[mattuk]

i added carbs meal 3 as i thought it would be best to have some carbs before workout

so a pro/fat meal will be good enough

[SHRED]

i added carbs meal 3 as i thought it would be best to have some carbs before workout

so a pro/fat meal will be good enough

yes it will be enough if your goal is to cut. Read the cutting sticky.....i dont think you get the overall concept of it....check out the sample plan.

[mattuk]

hiya mate , im not cutting
i want to add 14 lean lbs , a clean bulk

[taiboxa]

this will be my diet ona prop/eq/var cycle - looking for a lean bulk
5'9, 180 lbs, 11 % bf , i dont know about cups sizes as i measure in grams,
im looking to add 14 lbs lean mass with minimal fat

meal 1 8.30 am
oatmeal( like i said not sure about cup size but carbs =48g per serving)/ 10 egg whites add 1 scoop whey

meal 2 10 am.
1 can tuna, 100 gram low fat cottage cheese, 10 ml flax oil, salad (letuce , tomato) good


meal 3 12.30 pm
1 large potato (approx 40 carbs) , 150 gr lean turkey/ chicken ( depends what mood) , salad or asparagus find another carb inplace of pototoe preferably.

WORKOUT 1.30 PM

meal 4 pwo 2.30 pm 40 gram la whey- 40 g malt/ 40 g dex

meal 5 ppwo 3.30-3.45 pm
100g brown rice ( 76 carb) , 200 gram chicken / sweercorn / king prawns
for this emal i steam the rice then wok it in a poan with small amount of olive oil, add the chicked , prawns and sweetcorn) go w/ rice and meat avoid all fats if possibel.. slows down protein synthesis.

meal 6 6.00 pm lean meat/ 25 gram nuts get veggies here like brussels or asparagus.

meal 7 7.30 pm 50 gram protein bar- OR salmon and salad /veg 9 depend how rushed i am) protein bars are worthless.. use shake w/ flax instead but salmon is much better.

meal 8
9.00 pm protein shake (48 gr) (whey)/ flax 10 ml either eat lean meat and flax or casein and flax .. whey absorbs to quick

on cardio days ( 2 days which i dont lift) 45 mins slow walk heart rate at 60%

meal 1 - post cardio protien/fat
meal 2 0 pro/.fat
meal 3 pro /carb
meal 4 pro /carb
meal 5 pro/fat
meal 6 pro fat
meal 7 pro fat

does this look ok ????????????????????

done

[mattuk]

cheers
, any sugestions on the carb i should use for meal 3

[taiboxa]

sweet potato, oats, barly, brown rice.

[mattuk]

cheers buddy