Zimbo needs help with diet
I have read the FAQ about diet questions, and if i could here in Zimbabwe i would put down all the break downs of the foods, but they dont have them on the lables.
I really need help with my diet and planning.
I went to the gym for my first session yesterday, and man i got a lot of work ahead of me, but am very excited about it.
i was surprised to learn that my BF17.8% height 181cm and weighed 91kg age 32. Wanting to get my BF down to 15% while gaining lean mass and strength.
I will be training everyday at 8-9am
We will be doing weights mon,wed,thurs
Cardio tues,thurs,sat
Rest Sunday.
I read that cardio is best done on empty stomach, so should i have breakfast after on tue,thurs,sat?
This is what i had yesterday:
6.30-1/2 cup oats, 1whole egg 3 egg whites
7.30- noxplode, 5gr glutamine
8-9- gym
9.30- 2 scoops(46.4gr protein)whey shake/banana(got a cramp in gym)
13.00-200gr lean steak,1/2 cup white rice(cant find brown rice)brocoli
16.00- 2 slices wholewheat bread, 1/2 can tuna, tablespoon low fat cottage cheese.
19-00-1 chix breast, i med jacket potato, 1 cup cabbage.
20.30- 4 provita+ low fat cottage cheese.
21.30-2 scoops(46.4gr protein)whey shake+5gr glutamine+5gr HGH stimulator.
How does this look i no its not 100% but is it a good start?
Also i think i must try eat breakfast on weights day at 6am coz the omlete was not fully digested during gym.
Thank you again for taking the time.
Macronutrients from FITDAY
Thank you and here are the Macronutrients from FITDAY.
Tell me what you think
Food Name Amount -Calories,Fat (g) Carbs (g) Prot (g)
Oats, raw-346- 5.7- 60.3- 14.4
Egg, whole, raw -72 -5.0- 0.4- 6.3
Egg, white only, raw-51- 0.2- 0.7- 10.8
Bread, whole wheat -138- 1.9 -24.5 -5.7
Tuna, canned, water pack -104 -0.7 -0.0 -23.0
Cheese, cottage, lowfat-2- 1.5- 2.9- 11.0
Chicken, breast, skin not eaten-245 -5.3- 0.0- 46.1
White potato, baked-121- 0.1 -28.0 -2.5
Cabbage, green, cooked- 67 -3.8 -8.3 -1.9
Beef, top sirloin, separable lean only-354 -10.1 -0.0- 61.6
Rice, cooked -213 -1.7 -43.7 -4.2
Broccoli, cooked -54- 2.7 -7.0- 2.3
Banana, raw - 105 -0.4 -27.0 -1.3
BIOGEN 100%-536 -6.4 -5.6 -92.8
ENERGADE -120 -0.0 -35.0 -0.0
Total 2,598 CAlories
45.4 fat
243.4 Carbs
283.9 Protein