a little help please

**brian101883** · 05-03-2009, 11:02 PM

this is my base diet.

8am: I go do 45 min of cardio.
9am: I eat 6 or 7 whole eggs with water. A protein powder drink.
11am: 404g of chicken breast, 1 can of spinach, and A salad with ranch.
2pm: 1 can of tuna, usually 2 turkey sandwiches.
3pm: 1 can of friut usually peaches, and some juice for some carbs.
4pm: workout for about 1.5 hours.
530pm: Protein drink again, and some more juice to boost insulin .
7pm: Dinner, usually try to stay away form carbs in the evening. so usually its 404g chicken again of some other kind of mean with cottage cheese and salad.
9pm: 2 cups of cottage cheese:
10pm: another protein drink.

wanting to put on some mass without gaining fat. im about 14 or 15% BF

please help with this.

**eatrainrest** · 05-03-2009, 11:08 PM

Originally Posted by brian101883

this is my base diet.

8am: I go do 45 min of cardio.
9am: I eat 6 or 7 whole eggs with water. A protein powder drink.
11am: 404g of chicken breast, 1 can of spinach, and A salad with ranch.
2pm: 1 can of tuna, usually 2 turkey sandwiches.
3pm: 1 can of friut usually peaches, and some juice for some carbs.
4pm: workout for about 1.5 hours.
530pm: Protein drink again, and some more juice to boost insulin .
7pm: Dinner, usually try to stay away form carbs in the evening. so usually its 404g chicken again of some other kind of mean with cottage cheese and salad.
9pm: 2 cups of cottage cheese:
10pm: another protein drink.

wanting to put on some mass without gaining fat. im about 14 or 15% BF

please help with this.

welcome to the threads, in short the diet sucks and needs to be thrown out completely. however, be optimistic im going to send you links that will lead you to sucess!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
So you wanna learn how to Diet? ** WATCH ALL DVD VIDEOS FIRST!
Another way to calculate BMR BMR CALCULATIONS
To those who dont know CARDIO AND HR
Exercise 101 INTRO TO EXERCISE
Free Training Advice-national certified trainer FREE TRAINING ADVICE
Slingshot Keto vs Slingshot Carb Cycling RONNIES CARB CYLCLING/KETO
cardio on empty stomach AM CARDIO
Some physiology that you should know PHYSIOLOGY

do not be intimidated its a bunch of information, the first link will have you feeling so much more comfortable about it then youll have to read the rest. once you have done solid research, come back with a proposed diet/bmr calcs/all that good stuff and then well have such a better base to work from. NOW GO READ!

**eatrainrest** · 05-03-2009, 11:09 PM

you will also have to write down macros for all of the current foods you are eating now and calories for every meal and macros and daily total for the day.

**Panzaram** · 05-03-2009, 11:53 PM

the AM cardio post linked by eatrainrest gave a ton of good insight on pro's con's to AM cardio I would think over the empty stomach approach.

**Jfew44** · 05-04-2009, 12:14 PM

Originally Posted by brian101883

this is my base diet.

8am: I go do 45 min of cardio.
9am: I eat 6 or 7 whole eggs with water. A protein powder drink. Change this to 8-10 egg whites and 1 or 2 whole eggs
11am: 404g of chicken breast, 1 can of spinach, and A salad with ranch. Cut out the ranch
2pm: 1 can of tuna, usually 2 turkey sandwiches.
3pm: 1 can of friut usually peaches, and some juice for some carbs.
4pm: workout for about 1.5 hours.
530pm: Protein drink again, and some more juice to boost insulin .
7pm: Dinner, usually try to stay away form carbs in the evening. so usually its 404g chicken again of some other kind of mean with cottage cheese and salad. I would add a semi-complex carb source to this meal. Your body needs carbs after a heavy workout
9pm: 2 cups of cottage cheese:
10pm: another protein drink. Drop this

wanting to put on some mass without gaining fat. im about 14 or 15% BF

please help with this.

It would help to have some macros, to make it a little easier to judge where you're at. Come up with the calories, protein, carbs, and fat for your foods (you can use fitday.com) and repost it.