Diet flaws

[lunchman]

hey guys just wanted to post my diet up here to see if u guys have any advice for me. Iam 5'11" 188 lbs i want to be very lean iam at 12% bodyfat atm but also want to pack on muscle this is my diet most days.

meal 1.
9 egg whites
1 cup oats
1 banana
1 cup green tea

meal 2.
240g tuna
1 cup rice

meal 3.
250g turkey mince
1 cup rice
1/2 cup sweet potato

meal 4. pre workout
250g turkey mince
1 cup rice

meal 5. post workout
60g dextrose
150g tuna
banana or apple

meal 6.
250g steak
1 cup rice
1/2 cup sweet potato
1 cup mix vegies

meal 7.
9 egg whites.


total protein = 300g
total carbs = 270g
total fat = 90

supplements i just take a multivitamin twice daily. i was training on 200g of carbs a day and was not training very strong, i dont want to put on fat i want to put lean muscle on and i guess iam worried from having to many carbs.

[eatrainrest]

hey guys just wanted to post my diet up here to see if u guys have any advice for me. Iam 5'11" 188 lbs i want to be very lean iam at 12% bodyfat atm but also want to pack on muscle this is my diet most days.

meal 1.
9 egg whites
1 cup oats
1 banana
1 cup green tea
looks god, although i would take the banana out but looks fine

meal 2.
240g tuna
1 cup rice
brown rice? white rice has a much higher GI

meal 3.
250g turkey mince
1 cup rice
1/2 cup sweet potato
nice, keep it to brown rice

meal 4. pre workout
250g turkey mince
1 cup rice
alot of rice but ok

meal 5. post workout
60g dextrose
150g tuna
banana or apple
is this taken immediately after?

meal 6.
250g steak
1 cup rice
1/2 cup sweet potato
1 cup mix vegies
good PWO refeed meal

meal 7.
9 egg whites.
eh this will go through your system rather quickly try casein or swap the egg whties here with the lean steak.


total protein = 300g
total carbs = 270g
total fat = 90

supplements i just take a multivitamin twice daily. i was training on 200g of carbs a day and was not training very strong, i dont want to put on fat i want to put lean muscle on and i guess iam worried from having to many carbs.

bold

[(1*)]

i would do whey for pwo and then an hour later eat the tuna with brown rice. it's useless to take the dextrose with out a fast protien.

[eatrainrest]

i would do whey for pwo and then an hour later eat the tuna with brown rice. it's useless to take the dextrose with out a fast protien.

^^x2

[FireGuy]

I would add veggies into at least 3 more of the meals, once at dinner just isnt enough. I would also leave 2-3 yokes in the eggs on meals 1 & 7.

[(1*)]

i love the yolk.. it's as misunderstood as a pitbull.

[lunchman]

i dont have any whey protein cause its pretty darn expensive but i might have to get a cheap one dunno, i shall have more vegies and add some more yolks i was told u should increase my carb intake by quite alot for my energy and recovery of my training. is this true.

[eatrainrest]

carbs=energy. cheap whey and you will regret it. work extra hard, save up and get whey isolates

[lunchman]

eatrainrest, whats wrong with having the banana at breaky? and i shall change white rice to brown, and whats wrong with having that much rice... i have been thinking of getting spinach pasta for a change up through the day. and yes my post workout meal is straight after, like i said before i have no protein powder and not exactly can afford how expensive it is so i just have solid foods. or at the gym i go to i sometimes have a musushi protein drink with 40g protein and 36g carbs and on top of that a recovery drink with bcaa's carbs and sugars. and whats wrong with having egg whites i have heard that its a long lasting protein source..no? thanks for all ur advice i appreciate it alot.

[(1*)]

whey protien is cheap compared to eating the amount of protien you do. for pwo only you could get nearly 2 months supply for 30 bucks. i'm sure that's cheaper than the bcaa.
if you still don't want to do the whey then cut out the dextrose.

[lunchman]

whats a good brand of whey in australia and cheap?

[sammyjankis]

You could just go on bodybuilding.com and get 100% optimum whey for like 45 bucks. I also saw some pretty cheap stuff on a site someone posted called trueprotein.com