My diet

[Gas fitter dave]

Breakfast 5am - 4wetabix semi skimmed milk,naturall yogart 2 bannans protien shake

snack11am - tuna in sun flower oil 2small tins

Lunch 1pm - large bowl pasta and chicken or rice and a red meat

snack 4pm - normally a chocolate bar as need the sugar from it for work as manuall worker

dinner 7pm - normally chicken,steak and small amount of potato

trAin from 8-930 pm protien shake

Prob not the best but my job makes it very difficult to keep perfect diet but any critisisum welcome thanks

[baseline_9]

Breakfast 5am - 4wetabix semi skimmed milk,naturall yogart 2 bannans protien shake

snack11am - tuna in sun flower oil 2small tins

Lunch 1pm - large bowl pasta and chicken or rice and a red meat

snack 4pm - normally a chocolate bar as need the sugar from it for work as manuall worker

dinner 7pm - normally chicken,steak and small amount of potato

trAin from 8-930 pm protien shake

Prob not the best but my job makes it very difficult to keep perfect diet but any critisisum welcome thanks

Ok we reali need macros and your TDEE, but to start

You say that your diet is not the best and there you are correct. It has little structure

This is a realy quick and simple lay out of how i would structure a solid diet, you can clearly see the difference between this one and yours.


5.00 - oats and eggs / whites

08.00 - Chicken/Beef/Fish, Low GI carb (oats, Brown rice, sweet potatoe)

11.00 - Chicken/Beef/Fish, Low GI carb (oats, Brown rice, sweet potatoe)

14.00 - Chicken/Beef/Fish, Low GI carb (oats, Brown rice, sweet potatoe)

17.00 - Chicken/Beef/Fish, Low GI carb (oats, Brown rice, sweet potatoe)

20.00 - Chicken/Beef/Fish, Small amount of Low GI carb (oats, Brown rice, sweet potatoe) or replace with EFA's

22.00 - Slow digesting protein source, EFA's (cotage cheese/casein)


Post up a diet that you could run with macros amounts etc.