Abokeef's Get Lean Diet

[abokeef]

Hello guys.....
I'm currently 22yr, 228lb 14% bf @186cm.. I would like to get some feedback on my diet. I would like to mention also that my bad low metabo...anyway, here is my diet, and the rest for you...

Meal 1 : 1/2 cup oatmeal with 1 scoop whey protine (I add 1 tbs honey)
1hr later 1 cuo of cofee with 1 bagel
pro 33g, carb 70g, fat 4g

Meal 2: (right before my work...) 5 whole eggs, can of sardin.
pro 50g, carb 0g, fat 37g.

meal 3: (PWO) 2 scoop whey ,50g dixter
pro 55g, carb 50g, fat 0

meal 4 (ppwo) 1 larg shicken brest 6oz(more), 2 medium red potato..( I add salad)
pro 45g, carb 50, fat2g

meal 5: 1 can tuna, 2 slice whole wheat bread, 2 tbs beanut butter
pro 50g, carb 40g, 16g

meal 6, 100g smoked samon, 1/3 cup groung viggi (soy protine) 1/2 cup cottage chesse.
pro 54g, carb 5, fat7

meal 7 2 scoop whey + 2tbs flax
pro 50g, carb 3g, fat 28g

total: pro 335g, carb 220, fat 85g
tota cal's 2985-3000
thanx in advance

[1buffsob]

I take it this is a lean bulk diet, not a cutting diet as the title would suggest?

1buffsob

[abokeef]

I take it this is a lean bulk diet, not a cutting diet as the title would suggest?

1buffsob

uhaa I see...wut do u think though. do u think it would reduce my bf%?

[IronAdam]

Hello guys.....
I'm currently 22yr, 228lb 14% bf @186cm.. I would like to get some feedback on my diet. I would like to mention also that my bad low metabo...anyway, here is my diet, and the rest for you...

Meal 1 : 1/2 cup oatmeal with 1 scoop whey protine (I add 1 tbs honey)
1hr later 1 cuo of cofee with 1 bagel More protein, lose the bagle, lose the honey
pro 33g, carb 70g, fat 4g

Meal 2: (right before my work...) 5 whole eggs, can of sardin.
pro 50g, carb 0g, fat 37g. (Lose the whole eggs...how much fat in the sardins?)

meal 3: (PWO) 2 scoop whey ,50g dixter
pro 55g, carb 50g, fat 0

meal 4 (ppwo) 1 larg shicken brest 6oz(more), 2 medium red potato..( I add salad)
pro 45g, carb 50, fat2g (Go with a yam if ya can)

meal 5: 1 can tuna, 2 slice whole wheat bread, 2 tbs beanut butter
pro 50g, carb 40g, 16g (Drop the whole wheat bread, don't mix fats and carbs)

meal 6, 100g smoked samon, 1/3 cup groung viggi (soy protine) 1/2 cup cottage chesse.
pro 54g, carb 5, fat7

meal 7 2 scoop whey + 2tbs flax
pro 50g, carb 3g, fat 28g (Use casein if ya can)

total: pro 335g, carb 220, fat 85g
tota cal's 2985-3000 (total cals look more like maintenance level for you)
thanx in advance

That said, what are you trying to do with the diet...whats your target weight/bf%?

[SwoleCat]

uhaa I see...wut do u think though. do u think it would reduce my bf%?

Not really, no, unless you ate way under maintenance in which case you'd lose lean mass as well.

Check the sticky posts atop the page that address whatever your goal is.

~SC~

[abokeef]

Thanx guys for the replies...can I know then wut is this diet good for if it's any good?

[SwoleCat]

It's good for being re-vamped and improved to reflect a good cutting or bulking approach.

~SC~

[abokeef]

It's good for being re-vamped and improved to reflect a good cutting or bulking approach.

~SC~

Sir....
you mean It's good to start with this diet before I aim for bulking or cutting. I'mean, to get the foundation maybe?
Also, U prefer the one I designed or IronAdam's additions.
thanx

[SwoleCat]

IronAdam's suggestions were pretty good ones, yes.

~SC~

[SwoleCat]

IronAdam's suggestions were pretty good ones, yes.

~SC~

[abokeef]

Ok then, can u pleas help me finsh up wht iron started...thanx
Meal 1 : 1/2 cup oatmeal with 1 scoop whey protine (I add 1 tbs honey)
1hr later 1 cuo of cofee with 1 bagel More protein, lose the bagle, lose the honey. should I add another 1/2 cup oat insted?, is honey that bad?
pro 33g, carb 70g, fat 4g

Meal 2: (right before my work...) 5 whole eggs, can of sardin.
pro 50g, carb 0g, fat 37g. (Lose the whole eggs...how much fat in the sardins?) Well, what can I get insted of eggs?. Is yolk that bad? I get 12g fat from the sardins

meal 3: (PWO) 2 scoop whey ,50g dixter
pro 55g, carb 50g, fat 0

meal 4 (ppwo) 1 larg shicken brest 6oz(more), 2 medium red potato..( I add salad)
pro 45g, carb 50, fat2g (Go with a yam if ya can)

meal 5: 1 can tuna, 2 slice whole wheat bread, 2 tbs beanut butter
pro 50g, carb 40g, 16g (Drop the whole wheat bread, don't mix fats and carbs) So, no need for carb here

meal 6, 100g smoked samon, 1/3 cup groung viggi (soy protine) 1/2 cup cottage chesse.
pro 54g, carb 5, fat7

meal 7 2 scoop whey + 2tbs flax
pro 50g, carb 3g, fat 28g (Use casein if ya can) I already do in meal 6
total: pro 335g, carb 220, fat 85g
tota cal's 2985-3000 (total cals look more like maintenance level for you)

[IronAdam]

Ok then, can u pleas help me finsh up wht iron started...thanx
Meal 1 : 1/2 cup oatmeal with 1 scoop whey protine (I add 1 tbs honey)
1hr later 1 cuo of cofee with 1 bagel More protein, lose the bagle, lose the honey. should I add another 1/2 cup oat insted?, is honey that bad?
pro 33g, carb 70g, fat 4g

Meal 2: (right before my work...) 5 whole eggs, can of sardin.
pro 50g, carb 0g, fat 37g. (Lose the whole eggs...how much fat in the sardins?) Well, what can I get insted of eggs?. Is yolk that bad? I get 12g fat from the sardins

meal 3: (PWO) 2 scoop whey ,50g dixter
pro 55g, carb 50g, fat 0

meal 4 (ppwo) 1 larg shicken brest 6oz(more), 2 medium red potato..( I add salad)
pro 45g, carb 50, fat2g (Go with a yam if ya can)

meal 5: 1 can tuna, 2 slice whole wheat bread, 2 tbs beanut butter
pro 50g, carb 40g, 16g (Drop the whole wheat bread, don't mix fats and carbs) So, no need for carb here

meal 6, 100g smoked samon, 1/3 cup groung viggi (soy protine) 1/2 cup cottage chesse.
pro 54g, carb 5, fat7

meal 7 2 scoop whey + 2tbs flax
pro 50g, carb 3g, fat 28g (Use casein if ya can) I already do in meal 6
total: pro 335g, carb 220, fat 85g
tota cal's 2985-3000 (total cals look more like maintenance level for you)

Drop your cals to 2500'ish and remake your diet. You want the majority of calories from protein, moderate amount from carbs, and least of fat. Honey is bad because you cause an early morning insulin spike which is bad for losing fat. Meal 2 has too much fat, if you drop the egg yolks and just eat the sardins you should be in good shape...never used sardins while cutting so I can't say for sure how great they are. Pwo dex/pro should be in a 2:1 ratio...and I'm assuming you don't take this meal on non workout days? Meal 4 you should be eating a sweet potatoe instead of the red potatoes...it has a lower GI value (lower GI, less insuling response, more fat burning [in a nutshell]). M5 right, drop the carbs keep the PB and protein. M6 good, but save the cottage cheese for your last meal. You want the CC in your last meal because it digests slowly, keeps you in an anabolic state longer through the night...the later you can take it the better.

You never said what your target BF% was and how fast you wanna get there.

[abokeef]

Drop your cals to 2500'ish and remake your diet. You want the majority of calories from protein, moderate amount from carbs, and least of fat. Honey is bad because you cause an early morning insulin spike which is bad for losing fat. Meal 2 has too much fat, if you drop the egg yolks and just eat the sardins you should be in good shape...never used sardins while cutting so I can't say for sure how great they are. Pwo dex/pro should be in a 2:1 ratio...and I'm assuming you don't take this meal on non workout days? Meal 4 you should be eating a sweet potatoe instead of the red potatoes...it has a lower GI value (lower GI, less insuling response, more fat burning [in a nutshell]). M5 right, drop the carbs keep the PB and protein. M6 good, but save the cottage cheese for your last meal. You want the CC in your last meal because it digests slowly, keeps you in an anabolic state longer through the night...the later you can take it the better.

You never said what your target BF% was and how fast you wanna get there.

Thank you very much my frind, these are very helpful info's. Tomorrow I'll get my bf% done. I' think I'.m down a little. Well my target is keep growing with keeping my Bf at it's minmal.

[IronAdam]

Thank you very much my frind, these are very helpful info's. Tomorrow I'll get my bf% done. I' think I'.m down a little. Well my target is keep growing with keeping my Bf at it's minmal.

No problem bro. Keep in mind its difficult to lean out and gain muscle at the same time. I'd pick one or the other and stick with it for a while.