diet that needs looking at please

[benny_jerry]

hi i have stole this diet of my bro would just like some to give it a once over as i am goin to be using it myself. just to remind every1 i am just starting out in the gym and i know diet is very important so any help would be great.

stats
20
5ft 11inch
12 stone(76kg)
high percent body fat


meal 1- 45g serving of porage with milk, 1whole egg 6 whites.
Protien 50g carbs 50g fat 6g

meal 2- tuna with saladcream sandwich
protein 50g carbs 40g fat 4g

meal 3- chicken, cup of brown rice
protein 50g carbs 65g fat 3g

meal 4- lean mice meat, pasta
protien 50g carbs60g fat 14g

meal 5 - tuna/chicken, potatoes
protein 50g carbs carbs 50g fat 4g

meal 6- casein shake
protien 46g carbs 6g fat 1g


totals protien 296g carbs 271g fat 32g

[benny_jerry]

i forgot to mention even tho i have a high percent body fat i wish to add lean muscle aswell as loose fat father than just cutting if that is posable?

[Klimax]

hi i have stole this diet of my bro would just like some to give it a once over as i am goin to be using it myself. just to remind every1 i am just starting out in the gym and i know diet is very important so any help would be great.

stats
20
5ft 11inch
12 stone(76kg)
high percent body fat


meal 1- 45g serving of porage with milk, 1whole egg 6 whites.
Protien 50g carbs 50g fat 6g Drop the milk

meal 2- tuna with saladcream sandwich
protein 50g carbs 40g fat 4g replace the sandwicg with a source of fat like nuts

meal 3- chicken, cup of brown rice drop rice and add veggies+fish oil
protein 50g carbs 65g fat 3g

meal 4- lean mice meat, pasta take a better source of carbs
protien 50g carbs60g fat 14g

meal 5 - tuna/chicken, potatoes
protein 50g carbs carbs 50g fat 4g

meal 6- casein shake less casein and add a source of efas
protien 46g carbs 6g fat 1g


totals protien 296g carbs 271g fat 32g

If i were you i would think about dropping bf.

[benny_jerry]

klimax thnks very much for your reply is it always cut before bulk i take it? or with hard work would i be able to gain lean mass while stepping up the cardio to lose the bodyfat at the same time?

[dj_pacman51]

hi i have stole this diet of my bro would just like some to give it a once over as i am goin to be using it myself. just to remind every1 i am just starting out in the gym and i know diet is very important so any help would be great.

stats
20
5ft 11inch
12 stone(76kg)
high percent body fat


meal 1- 45g serving of porage with milk, 1whole egg 6 whites.
Protien 50g carbs 50g fat 6g

meal 2- tuna with saladcream sandwich
protein 50g carbs 40g fat 4g

meal 3- chicken, cup of brown rice
protein 50g carbs 65g fat 3g

meal 4- lean mice meat, pasta
protien 50g carbs60g fat 14g

meal 5 - tuna/chicken, potatoes
protein 50g carbs carbs 50g fat 4g

meal 6- casein shake
protien 46g carbs 6g fat 1g


totals protien 296g carbs 271g fat 32g

Between what meal do you go and workout?

[benny_jerry]

hi it all depends on my work to be onest so it could be just after meal 1or it could be after meal 4.i have a prework out shake before my work out aswel.

[dj_pacman51]

I ask cuz I didnt see a pre or post workout meal on there. Pre workout I would eat a complex carb and some protein from whole foods bout an hour b4 then pwo have your shake. Pwo I was eating a simple carb but since im cutting right now i just dropped that and just drink the shake.

[benny_jerry]

thnnks for the advice dj pacman51. back to my question can any1 help?

klimax thnks very much for your reply is it always cut before bulk i take it? or with hard work would i be able to gain lean mass while stepping up the cardio to lose the bodyfat at the same time?

[Twist]

you can gain muscle and lose bf. harder to do both at the same time but when someone is out of shape it is a lot easier. just get diet in line and everything else will follow

[Klimax]

hi it all depends on my work to be onest so it could be just after meal 1or it could be after meal 4.i have a prework out shake before my work out aswel.

You should write it too.

[benny_jerry]

my shake is
Amount per 29.4g serving; Calories - 120 Protein - 24g Carbs - 3g (of which sugars - 1g) Fat - 1g (of which saturates - 0.5g)

any help would be great.

[Klimax]

How much time between the shake and the following solid meal?

[benny_jerry]

well i have that 30mins before my work out then take another 1 after work out then ill be eating a solid meal within 30mins of leaving the gym when i get home.

[Klimax]

I would suggest you to replace that shake with some carbs+bcaa. The prewo shake (carbs+proteins) should be an hour before workout.
Use oats as carb source.