diet

[nath78]

im doing my 2nd cycle of test,tren and clen soon and am looking to cut some bf and put on some lean mass..
i have a diet here which i dont have the macros for could someone point me in the direction of a site where i can find the info on the below foods,and also could you give me any critique you can see with the diet..thanks for the help nathan.

6.30 am Strong black coffee

4 mile walk

7.30 breakfast 30g oats + skimmed milk, 3 egg whites + 1 egg yolk scrambled, fresh fruit juice

10.00 100g chicken breast, cup oats, green tea

12.30 180g tuna,30g wholemeal pasta.

15.00 100g chicken breast, cup of oats, green tea

45 mins pre-workout 20g whey protein powder in water + Banana.

45 mins intense weight training

Immediately post workout 40g whey protein powder + 5g glutamine in water

Evening meal 60 mins later 100g chicken breast + mixed vegetables

22.00 200g cottage cheese

[gbrice75]

im doing my 2nd cycle of test,tren and clen soon and am looking to cut some bf and put on some lean mass..
i have a diet here which i dont have the macros for could someone point me in the direction of a site where i can find the info on the below foods,and also could you give me any critique you can see with the diet..thanks for the help nathan.

6.30 am Strong black coffee

4 mile walk

Make sure it's a brisk walk and not super slow.

7.30 breakfast 30g oats + skimmed milk, 3 egg whites + 1 egg yolk scrambled, fresh fruit juice

Since bodyfat is a concern, i'd drop the milk and juice - all sugar. Make it 2 whole eggs, 4-6 whites, and if you want to add some berries to your oats you can - much lower sugar/GI than regular fruit, especially just fruit juice

10.00 100g chicken breast, cup oats, green tea

Good!

12.30 180g tuna,30g wholemeal pasta.

Try for a better carb source, most pastas are poor (yes even wholewheat pasta) - sweet potato, yam, quinoa, lentils and beans, etc would be a better choice

15.00 100g chicken breast, cup of oats, green tea

45 mins pre-workout 20g whey protein powder in water + Banana.

Do a real food meal pre-workout, not a shake. Lean protein + complex carb. Drop the banana and move it to PWO

45 mins intense weight training

Immediately post workout 40g whey protein powder + 5g glutamine in water

Add banana here. Consider adding 1/2 cup of oats to your shake

Evening meal 60 mins later 100g chicken breast + mixed vegetables

Good. Drizzle a tbsp of olive oil over the veggies for some healthy fats in your diet, and or invest in some fish oil caps

22.00 200g cottage cheese

Make sure it's whole milk cottage cheese, OR reduced fat but add a tbsp of natty PB. The fat will slow the protein absorption throughout the night. Conversely you can go with a casein shake and PB just to change things up

You can try calorieking.com, fitday.com, livestrong.com, etc. As for your diet, it can use some work - suggestions above in bold.

Repost a revised diet with proper macro info and we'll take it from there. Good luck!

[nath78]

cheers m8!ill post the macros tomorrow now!just going to post the revised diet below so i can work it out easier tomorrow..thanks nathan.

[nath78]

PRO/CARBS/FAT

Wake 6.30 am Strong black coffee

4 mile walk (mountain walk so quite strenuous for a walk)

7.30 breakfast 30g oats no milk, 4 egg whites + 2 whole eggs scrambled, 32.4/24.5/13

10.00 100g chicken breast, cup oats, green tea 32.1/22.5/5.2

12.30 180g tuna,30g quinoa.33.5/23.5/2.9

15.00 20g whey protein powder in water 20/4/1

45 mins pre workout 100g chicken breast, cup of oats, green tea 32.1/22.5/5.2

45 mins intense weight training

Immediately post workout 40g whey protein powder + 5g glutamine + half cup oats in water and bananna 45.4/28.5/2.1

Evening meal 60 mins later 100g chicken breast + mixed vegetables tspn olive oil 27/2/5.1

22.00 200g cottage cheese 27.5/7.2/3.8

TOTAL 250/134.2/38.3

[nath78]

Added macros...that caloriekings good!!

[gbrice75]

Looking much better bro, but fix 15.00 - should be real food, preferably lean protein + complex carb, not a shake. Would also like to see veggies in at least one more meal. Maybe some spinach in your scrambled eggs? Something like that.

[nath78]

Yea i was meant to swap 15.00 for 12.30..
i will add some spinage to my eggs,thats a good idea!!
thanks for helping me out mate!ill post up a log in a few weeks and send you a link to show you how its goin!
cheers nathan.

[gbrice75]

Sounds good, i'll be looking out for it. Good luck!