my diet please critique

[kev123]

ok so first of my stats are age 27 height 6ft1 weight 197lbs bf 15%,ok so i am posting my diet for you guys(especially gbrice75) to critique i have worked out the macros the best i could with the packets and google so i hope its not to far out but here goes;
6am meal 1 - 40g oats 4.4/24/3.2
Protien shake(reflex one stop) 37/15/5

8am meal 2 - 2 whole eggs 14/2.6/14.8
3 egg whites 51/0/1
2 pieces brown bread 6/24/2

10:30am meal 3 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0

1pm meal 4 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0

4pm meal 5 - 1 can(70g) of tuna in brine 19/0/0
1 tea spoon of light mayo0/0/1
1 small jacket potato without skin 3/30/0

6:30pm pre work out shake 37/15/5


7:15pm workout

9pm meal 6 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0




total= 250/129/42
ok my aims are to shed the bf down to 10-12% my workout is split
mon=chest
tues=tris
wed=back
thurs=bis & forearms
fri=shoulders and legs
every workout day followed by 20 min cardio
sat=60-75min cardio
sun=off
any help would be greatly appreciated

[kev123]

oh yeah btw gbrice75 hope you dont mind i kind of used your diet as a template and just changed it for me

[gbrice75]

ok so first of my stats are age 27 height 6ft1 weight 197lbs bf 15%,ok so i am posting my diet for you guys(especially gbrice75) to critique i have worked out the macros the best i could with the packets and google so i hope its not to far out but here goes;
6am meal 1 - 40g oats 4.4/24/3.2
Protien shake(reflex one stop) 37/15/5

Good time to add some berries to your oats if you like them

8am meal 2 - 2 whole eggs 14/2.6/14.8
3 egg whites 51/0/1
2 pieces brown bread 6/24/2

Make it 4 whites, and replace the bread with more oats - 1/2 cup

10:30am meal 3 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0

Let's get some more complex carbs in here. Sweet potato/yam, quinoa, lentils, beans, etc - something really good and clean

1pm meal 4 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0

Again either carbs or some fats here. You don't want to be doing protein only meals all day. If you don't fuel your body, it will use dietary protein as energy or even worse start to break down muscle to provide fuel - NOT GOOD!

4pm meal 5 - 1 can(70g) of tuna in brine 19/0/0
1 tea spoon of light mayo0/0/1
1 small jacket potato without skin 3/30/0

You can remove the carbs here if you want and add it into one of the previous 2 meals. I'd rather see the tuna in olive oil instead of using mayo

6:30pm pre work out shake 37/15/5

here I have a problem. I'd like to see real food - 4oz of a lean protein, and 25g or so of complex carb - you need them to fuel your workout


7:15pm workout

No PWO nutrition? Have your shake here, and add 1/2 cup oats

9pm meal 6 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0

Is this right before bed? If so i'd go for a slower digesting protein source - lean beef would be your best choice. Also casein shake or cottage cheese are acceptable. Drizzle some olive oil over your broccoli. If this is NOT right before bed, then do a quick casein shake or something before you hit the pillow




total= 250/129/42
ok my aims are to shed the bf down to 10-12% my workout is split
mon=chest
tues=tris
wed=back
thurs=bis & forearms
fri=shoulders and legs
every workout day followed by 20 min cardio
sat=60-75min cardio
sun=off
any help would be greatly appreciated

I worked out your maintenance calories based on the stats you provided, and came up with something around 2500. So 2000 would be a good starting point - you're close, but a bit under. You need to up calories ASAP. Also, I think protein is a bit high and carbs are a bit low. Check comments above in bold

[kev123]

ok thats wicked thanks for the quick response i am of shopping in a min and hopeing to start tomoz so thats great thanks again mate

[gbrice75]

You got it! Keep us posted with your progress bro.

[kev123]

ok i havent worked out all the macros but just wanted to make sure this is the kind of thing you had in mind gbrice75

6am meal 1 - 40g oats 4.4/24/3.2
2oz berries
Protien shake(reflex one stop) 37/15/5

8am meal 2 - 2 whole eggs 14/2.6/14.8
4 egg whites 51/0/1
40g oats


10:30am meal 3 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0
2 small Sweet potato

1pm meal 4 - 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0
2 small sweet potato

4pm meal 5 - 1 can(70g) of tuna in olive oil

6:30pm 6oz chicken breast 36/0/5
4oz brocolli 3.5/6/0
1 medium sweet potato


7:15pm workout

Protein shake with 40g oats

9pm meal 6 - 6oz beef
4oz brocolli 3.5/6/0

10-10:30pm Casein shake then bedtime

thanks again

[tbody66]

GB has you covered on the diet, please kev, let me fix your workout, it's terrible.

[gbrice75]

Looks much better - just make sure you do work out those macros, we wouldn't want the extra food to put you way over.

[kev123]

yeah i will work out the macros mate and tbody66 you can do whatever you like to my workout i am always open to new ideas anything that will get me to where i want to be i will try cheers

[tbody66]

I'm going to work you up a 5 day routine, hitting the smaller muscles twice a week, everything else once, I would like to know how long you have been weight training and what you see as your strongest and weakest bodyparts, please. If you could throw up a few pics that would be even more helpful.

[kev123]

Right ok is there anything that can fix a sweet tooth or am I just goin to have to be a man lol

[tbody66]

Yes, there are some great recipes, LBSOMEIRON, recently posted one up for a protein shake that tastes like a DQ Blizzard, it's on the best tasting protein thread, check it out.

[kev123]

Ok cool thanks alot hey dude do you want me to start a thread in workout section so you can sort my routine out or do you want to just do it here cheers mate

[tbody66]

Here is fine, and delete your other thread that you started here, please, one thread works best and most of the guys that will be weighing in on the subject will be mostly here anyway.

[kev123]

Ok cool how do I delete it I tried earlier but I couldn't find how to do it

[gbrice75]

You can't delete it bro, but you can send a pm to *admin* and ask for someone to delete it. Link it to him in the PM.

[kev123]

Ok will do cheers

[tbody66]

Monday Legs
Tuesday Back/Biceps
Wednesday Chest/Triceps
Thursday Shoulders/Calves
Friday Arms

I'm still waiting on your info to give you specific exercises, sets and rep ranges, but you need to start wrapping your head around this split.

[kev123]

Right ok my strongest is my back and my tris my bis are ok my chest is getting better I can do 8 reps of 50kg db on flat bench my shoulders are not brilliant my legs are ok I have been training for about a year and a half can't seem to load any pics I tried a few weeks ago and had probs but will keep trying anything else you need to know mate

[kev123]

Ok chest I do db bench 4xsets 12reps 1xset 6-8 heavy reps
Db flys
Incline db bench
Cable flys

Tris. Cable Rope pull down
Cable rope overhead extensions
Skull crushers with z bar
Dips

Back lat pull down
Seated row
Deadlifts
Weight back extensions
Bis cable straight bar curls
Db curls
Cable rope curls
Preacher curls

Shoulders Arnold db press
Lat raises
Front lat raises
Cable lat raises
Shrugs

Legs leg press
Squats
Extentions
Leg curls

So all the sets and reps are the same and I mix it up everyweek