my diet

[johnq]

my stats
height 5ft 11
weight 200lb
bodyfat 17%
looking to lose 3to 4% bobyfat and lean out
my diet

meal 1
2 whole eggs 4 egg whites
40g of oats 1scoop of protein
cals 494 pro,45g carbs 34g fat 17g

meal 2
2 tins of mackeral 4 rice cakes
cals 104 pro 40g carbs24g 34g of good fats
1 apple

meal 3
1 tin of tuna in brown bread luttuce, cucumber
1 banana
1 apple
cals 350 pro 40g carbs 30 fa 2g

before training
protein shake .1 orange
cals 275 pro 35 carbs 18g fat 3


after training
protein shake
35 jelly beans dont no macros in jelly beans
cals 275 pro 35 carbs 18g fat 3


meal 4
7oz of lean steak or turkey or salmon or pork
1 cup of broccile
1 large sweet potato
cals400 prot,64 carb? fat 12g

meal 5
1 cup of coottage cheese
50g of almonds
cals 468 prot 38g carbs 31g fat3g good fat 26g

total cals 2312
prot 297g
carbs 219g
fat 39
good fats 60g

training routine
mon weights 45min evening
tues boxing 60 mins very intense
wed weights 45 mins evening
thur boxing 60 mins
fri weights in eveing
sat weights 45 min in morn
sun running 30 mins

supps flaxseed oil
cod liver oil
l-glutamine
zma
multi vit
glucosamine sulphate

4litres of water
300ml cranberry juice in the morn
creatine

flame away guys.

[johnq]

do i need to change anything guys.

[abbot138]

Way too much fat. Your calorie count is off too, based on 297p, 219c, 99f, its around 3000. Jellybeans for PWO, come on man.

[M302_Imola]

^^^^^agree with abbott! It would help if we knew your goals, cutting, bulking, recomposition? Leave the jelly beans for the easter bunny!

[abbot138]

Way too much fat. Your calorie count is off too, based on 297p, 219c, 99f, (WHICH IS WHAT YOU HAVE POSTED) your calorie count is around 3000. Jellybeans for PWO, come on man.

There you go chief. I even highlighted the parts that you apparantley cant read or understand or whatever you got going on in your head.....DO NOT post again that I said to eat 99g of fat. I dont like having internet words put in my mouth.

[johnq]

ha jelly beans i thought that when i read the flex magerzine but it said jelly beans are fast-digesting carbs and you should have them straight after a workout, and 60g of the fat is good fats which is monounsaturates and polyunsaturates from the mackeral and almonds. and you stated above that i need 99g of fat, and im having 99g of fat so how am i having way to much fat?

[TheArtist]

seriously... lose the jelly beans... eat a banana and some oats.

[johnq]

ok ill have a banana instead saves me going to the sweet shop.

[abbot138]

No def didnt say you need 99. I said thats waht you have listed and that your math is wrong. 4 calories per gram of pro and carb. 9calories per gram for fat. check your math. Fat needs to come down.

[johnq]

if u read my diet it states i would like to lose 3 to 4% bodyfat and lean out. and which part of abbotts! ADVICE do you agree about, and im changing the jelly beans for a banana M302 IMOLA!!!!!

[M302_Imola]

if u read my diet it states i would like to lose 3 to 4% bodyfat and lean out. and which part of abbotts! ADVICE do you agree about, and im changing the jelly beans for a banana M302 IMOLA!!!!!

Well now that we have the jelly beans out of the way (which was what I was agreeing with abbott about)! Don't get caught up in the hype that you can eat simple sugars, aka "shit" post workout...you are what you eat. Sorry dude I guess I skimmed through the "lose 3 to 4% bf" part. The diet doesn't look that bad but needs some fine tunning. There are all kind of cutting diets out there you just need to pick the one that fits into your lifestyle the best. Save the fruit for pre and post workout and add more veggies to more meals.

[abbot138]

We both are advocates of the lower fat, moderatley high carb method cutting. Think of it as more of a high input, high output style of cutting, instead of the usual carb deprivation that is traditionally used to cut. If you are relatively active (weights 4/5 times a week, cardio, AT LEAST 4 times a week) it might be something you want to look into. Go back to the thread that Nark started and instead of just asking him to critique your diet, read through the whole thing and see what you can gather. Then repost a new diet in this mold of cutting and Im sure he will be more than glad to critique, he is an extremely busy guy Id imagine and gets a crap load of people asking for diet critiques, so just be patient. If you want to shoot me an PM AFTER YOU READ THROUGH HIS THREAD AND REWORK A DIET, I will be more than glad to give you my opinions. But he is the man as far as diet and nutrition goes and most of what you get from me would just be me passing along his wisdom

[johnq]

ok cheers abbot.., i do do weights 4 times a week and very high intensty boxing training twice a week and i run once a week so i say i was very active person. i thought that diet was pretty good obviously not. back to the drawing board with more reading.

[abbot138]

No i mean I wouldnt get too discouraged, there's probably a lot of people on here who would say the diet is relatively good (aside from the jelly beans ) . I just dont like the low carb (low calorie) style of cutting. And it seems with your extremely active lifestyle that Nark's cutting method might work for you. Ive dropped about 5% BF in 6 weeks. Just give the first couple pages of his thread a read and let me know if you have any questions. Good luck

[johnq]

okey dokey me bad i read it wrong, so my maths are wrong. that was the 1st time i tried to work out the my diet down to the last cals, fat, carbs and protein per meal. i will read narks posts hope i can take it all in.

[abbot138]

No worries. Good luck, keep me posted. Didnt mean to snap, its about 85 degrees in my fvckin office and IM LOSING IT!!!!

[Narkissos]

bump.

-CNS

[johnq]

cheers imola i wiil do

[johnq]

if i change meal 2 to 6oz of tuna instead of the two tins of mackeral that will cut out 34g of fat and add alot more veg,

[abbot138]

Thats a good start. Regardless of what method of cutting you use, you should never have more than about 15-20g of fat in one meal.

[M302_Imola]

Thats a good start. Regardless of what method of cutting you use, you should never have more than about 15-20g of fat in one meal.

agree! Good point Abbott

[Scarface69]

can we mix different types of fats in one meal? like a tablespoon of flax oil and a tablespoon of PB?

[abbot138]

sure, by that sounds like overkill to me. Dont forget that there are fats in carbs and protein too. if you added that to a normal meal im guessing your fat would be up around 25g.

[Scarface69]

right before bed I usually do 2 scoops whey protein (I know I should use casian instead but I dont have access to casain protein where i live..), 1 tbspn flax oil and 1 tbspn PB. it keeps me full for at least 4-5 hours.

as you said this meal is close to 25g fat, do you think thats too much? I've been doing this for 2 weeks now and havent noticed any difference in my body shape (no increase in bf %)..

[abbot138]

Couple things, yeah i do think that is too much fat (but if you dont feel that its contributing to higher bf then go for it) IMO too much. second, you would be better served to eat a whole food meal instead of the whey if you dont have casein and third you can get casein protein on any online supp store.