My Diet- PLEASE LOOK!

[ToonPaul]

Looking to gain clean mass and perhaps lose a bit of bf (gonna start doin cardio pre breakfast 3-4 times per week)

Current Weight 6'1" 180lbs BF~15%

Aim: 190lbs Naturally BF~10% in the next 6 months, achievable?????

I'm worried my carb intake is a bit high.

Additional Supps: Cod Liver Oil and Multi-Vit.


Diet goes Protein/Carbs/Fat/ Total Calories

Breakfast:

2 Oat Biscuits w/ Skimmed Milk 6g/30.6g/3.8g
2 Boiled Eggs 13g/1/11
2 Slices Wholemeal Bread 8/30/3
Protein Shake 23/-/-

Breakfast Total 50g/62.6/18g

Snack 1.

4 Egg Whites 10/-/-

Lunch

Jacket Potatoe (200g) 8/63/-
Tin Tuna 30g/-/1
100g Cottage Cheese 17.5/2/0.5
Salad (Cucumber/ Lettuce) -/-/-

Total Lunch 55/65/1.5

Workout

PWO.
Shake 23/-/-
Banana 1/27.6/-

Dinner

200g Chicken Breast (weighed after cooking) 56/2/2
50g Cous Cous 8/35/1

Total Dinner 64/37/3

Snack

Tuna Wrap 30/15/2

Before Bed

Shake

23/-/-

GRAND TOTAL 256g Protein/ 266.2 Carbs/24.5 Fat


I think it needs a lot of work so criticise away.

[perfectbeast2001]

Looking to gain clean mass and perhaps lose a bit of bf (gonna start doin cardio pre breakfast 3-4 times per week)

Current Weight 6'1" 180lbs BF~15%

Aim: 190lbs Naturally BF~10% in the next 6 months, achievable?????

I'm worried my carb intake is a bit high.

Additional Supps: Cod Liver Oil and Multi-Vit.


Diet goes Protein/Carbs/Fat/ Total Calories

Breakfast:

2 Oat Biscuits w/ Skimmed Milk 6g/30.6g/3.8g
2 Boiled Eggs 13g/1/11
2 Slices Wholemeal Bread 8/30/3
Protein Shake 23/-/-

Breakfast Total 50g/62.6/18g lose the processed crap and eat some oatmeal eggs and fruit

Snack 1.

4 Egg Whites 10/-/- I would add some fat or carbs here depending on how you handle carbs. If your carb sensitive then add some nuts or flax for EFAs

Lunch

Jacket Potatoe (200g) 8/63/-
Tin Tuna 30g/-/1
100g Cottage Cheese 17.5/2/0.5
Salad (Cucumber/ Lettuce) -/-/-

Total Lunch 55/65/1.5 not bad

Workout

PWO.
Shake 23/-/-
Banana 1/27.6/- good

Dinner

200g Chicken Breast (weighed after cooking) 56/2/2
50g Cous Cous 8/35/1

Total Dinner 64/37/3 good

Snack

Tuna Wrap 30/15/2 wraps are processed rubbish. they normally contain a whole range of rubbish you dont want like trans fats and bleached flour. I would stick with a wholegrain roll or bagel or IMO turn into a pro/fat meal by making a tuna salad with avocado or flax oil/nuts

Before Bed

Shake

23/-/- if you are ok with dairy i would have some cottage cheese and peanut butter before bed or some nice steak. Shakes are in and out to quickly for bedtime eating, ?I do drink a shake in the night if i get up to pee though

GRAND TOTAL 256g Protein/ 266.2 Carbs/24.5 Fat


I think it needs a lot of work so criticise away.

Hope that is helpful to you mate. good luck

[ToonPaul]

Thanks for the help.

Also I'm a pretty easy gainer so will prob add a a handful of nuts to egg whites.

[ricogl40]

depending on how much you are lookin to gain, and how intense you are training, maybe uppin pwo to 40 g pro and 60-80 carb ??? just a thought, if youre truly at 15% bf, 6 months is definitely do-able for around 10-12% and puttin on 10 or so lbs of lean muscle. work hard and it well pay off

[novastepp]

Toon, hey you should read up about sprinting. i'm not joking for those who want to shed the body fat and maintain muscle and even gain strength sprints are hands down... amazing. "guerrilla cardio"

[ToonPaul]

did it work well for you?

[novastepp]

well i consistently gained or maintained strength through my entire cut. i lost over 20lbs and was stronger. i have read that sprinting helps raise testosterone , and also helps maintain gains, kind of like lifting does.