Just want to make sure my diet is good

[rookie28]

Hi, I joined this forum about 4 months ago and I was around 195 20%bf. I took a lot of advices here and now my weight turns around 185 but we can see my upper 4 abs and my body looks way better then before(the difference that I see in the mirror is bigger than 10 pounds). Now, I have to work even harder for the thoughest part, my abdomen's lower section. I used clen for 2 weeks but I can't really tell if it has something to do with it because It's been now seriously a month that I'm strict with diet and cardio and I think it has more to do and I don't think about taking clen again. I was just posting this thread to see if I can make any adjustments to my diet or if it's okay like it is. Like I said before I've been stricly following this diet for the last month. My routine looks like this:

8AM: -10g Glutamine
-10g BCAA
-45 minutes of fast walking and slow jogging

9AM: -30g oatmeal
-250ml 1% milk
-1 banana
-2 scoops iso protein

11:30AM: -veggies and chicken or beef or tuna or egg whites

2PM: -veggies and chicken or beef or tuna or egg whites

4:30PM: -veggies and chicken or beef or tuna or egg whites

6:30PM: -10g Glutamine
-10g BCAA

7PM: -Workout
-30 minutes cardio PWO

9PM: -PWO 2 scoops iso protein

11:30PM: -2 scoops casein protein

[rookie28]

Sorry, BTW I workout 5 days a week and I try to do the morning cardio every day but most of the time I end up doing it 5 days a week also.

[rookie28]

It'sme again, just want to add that I drink a ton of water too. (Around 4L)

[xnotoriousx]

Add carbs to your meals(about 40g), Whole wheat rice or pasta, sweet or baked potatoes, Oatmeal ect ect

In your PWO shake, add 1-1/12 cup of oats.

Add a meal with protein, carbs and fat at 10pm Example: chicken breast, rice and almonds

Have your casien shake right before bed.

This is just a start to getting your diet a little more on point.

8AM: -10g Glutamine
-10g BCAA
-45 minutes of fast walking and slow jogging

9AM: -30g oatmeal
-250ml 1% milk
-1 banana
-2 scoops iso protein

11:30AM: -veggies and chicken or beef or tuna or egg whites

2PM: -veggies and chicken or beef or tuna or egg whites

4:30PM: -veggies and chicken or beef or tuna or egg whites

6:30PM: -10g Glutamine
-10g BCAA

7PM: -Workout
-30 minutes cardio PWO

9PM: -PWO 2 scoops iso protein

11:30PM: -2 scoops casein protein

[xnotoriousx]

If you're trying to do a keto diet and eliminate carbs, I think you need alot more fat then you're taking in.

Maybe the more experienced guys will come in and help you a little better.

[Rugger02]

Add carbs to your meals(about 40g), Whole wheat rice or pasta, sweet or baked potatoes, Oatmeal ect ect

In your PWO shake, add 1-1/12 cup of oats.

Add a meal with protein, carbs and fat at 10pm Example: chicken breast, rice and almonds

Have your casien shake right before bed.

This is just a start to getting your diet a little more on point.

Good advice.

Also, if you get a minute, post up the total macros for each meal and a daily total. Could be that your totals are just not what you should be taking in. Food choices look good, but your quantities may be off.

[rookie28]

Thanks for the advice.

1. I will add carbs to my meals

2. I always have oats at home and I frequently eat them with veggies between my meals when I'm hungry and feel that I'm going to cheat.

3. I'm not sure I will be able to take the 10pm meal

4. I sleep around 11:30-12 PM so I'm already taking it right before I sleep.


I have a question that I forgot to ask. I was using whey protein in my 9AM meal and my PWO shake before the guy that makes the shakes in the gym told me I should use iso for better results. Should I stick with iso or get back to whey? thank you

[xnotoriousx]

I would stick to the whey/casein, (Whey for PWO and casein for before bed) but you can really just flip a quarter.

Just make sure to throw some potatoes or pasta with all of your meals and after your workout it would be pretty beneficial to eat a meal within 1-2 hours after your pwo shake. If it can't be done, it can't be done though.

Also add a tbls or 2 of natty PB to your casein shake. Just eat it or blend it with the shake.