Please check this and advise where to chop and change...

hi guys,

well... having speaking to many of you i have finally come up with the below and would like your opinions and advise on a few questions please...

MY STATS:

5ft 8, 25 years old, bf% somewhere between 15-19% (i am due to get a skin fold test done)

MY GOAL:

to get to 12% bf in the shortest time possible as i would like to do a test/anavar cycle before my summer holiday

MY DIET - all measurements are raw - calories/fat/carbs/protein

meal 1 : 40g (1.4oz) oats and 1 scoop nutrisport 90+ protein
6am
256/3.8/28.3/28.8

meal 2 : 70g (2.46oz) sweet potato, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
8am
248/10/17.3/22

meal 3 : 30g (1.05oz) brown rice, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
10am
299/42.3/26.5/23.3

meal 4 : 70g (2.46oz) sweet potato, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
12pm
248/10/17.3/22

meal 5 : 30g (1.05oz) brown rice, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
2pm
299/42.3/26.5/23.3

meal 6 : 1 scoop nutrisport 90+
4pm
100/1/1.8/22

meal 7 : 130g (4.58oz) tuna, 300g (10.58oz) vegetables, 80g (2.82oz) oats
6pm
688/13.1/95.8/52.2

Work out at 8pm

meal 8 : 1 scoop nutrisport 90+
100/1/1.8/22

total - 2238/93.5/215.3/215.6

so....

QUESTIONS:

1) what you guys think? i think meal 7 might be a little heavy?

2) am i ok with 2238 calories a day considering i am trying to loose bf and keep/gain muscle

3) before diet, i done no cardio and worked 1 body part a week, 5 exercises... but now i am trying to cut bf am i better to do weights eg. tuesday/thursday/saturday (2 muscle groups per session) and cardio monday/wednesday/friday for 1 hour sessions or...... monday through till friday 1 muscle group weights per week followed by 30 mins cardio???

4) what sort of results do you think i can expect if i stick at this for 2 months? i appreciate this is a very difficult question to answer

thanks guysss

Bump di di bump bump bump bump

Quote:

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Originally Posted by azizi123

hi guys,

well... having speaking to many of you i have finally come up with the below and would like your opinions and advise on a few questions please...

MY STATS:

5ft 8, 25 years old, bf% somewhere between 15-19% (i am due to get a skin fold test done)

MY GOAL:

to get to 12% bf in the shortest time possible as i would like to do a test/anavar cycle before my summer holiday

MY DIET - all measurements are raw - calories/fat/carbs/protein

meal 1 : 40g (1.4oz) oats and 1 scoop nutrisport 90+ protein
6am
256/3.8/28.3/28.8

meal 2 : 70g (2.46oz) sweet potato, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
8am
248/10/17.3/22

meal 3 : 30g (1.05oz) brown rice, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
10am
299/42.3/26.5/23.3

meal 4 : 70g (2.46oz) sweet potato, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
12pm
248/10/17.3/22

meal 5 : 30g (1.05oz) brown rice, 85.04 (3oz) chicken, 50g (1.76oz) brocolli
2pm
299/42.3/26.5/23.3

meal 6 : 1 scoop nutrisport 90+
4pm
100/1/1.8/22

meal 7 : 130g (4.58oz) tuna, 300g (10.58oz) vegetables, 80g (2.82oz) oats
6pm
688/13.1/95.8/52.2

Work out at 8pm

meal 8 : 1 scoop nutrisport 90+
100/1/1.8/22

total - 2238/93.5/215.3/215.6

so....

QUESTIONS:

1) what you guys think? i think meal 7 might be a little heavy?

No, it's a pre-workout meal. If you're working hard with intensity, you don't have to worry - it's good that this is a big meal. Meal 8 is what i'm concerned with. How soon do you go to bed after this meal? Normally I wouldn't suggest carbs before bed, especially on a cutting diet, but this is your PWO meal AND last meal of the day (unless there are a couple of hours between this meal and bedtime, then add a meal before bed without carbs). I would suggest adding 1/2 cup oats or around 30g of any good complex carb to this meal asap. You need recovery PWO man, period.

2) am i ok with 2238 calories a day considering i am trying to loose bf and keep/gain muscle

No idea, because you didn't provide your weight (or did I miss it?). I can't even begin to calculate or estimate without that

3) before diet, i done no cardio and worked 1 body part a week, 5 exercises... but now i am trying to cut bf am i better to do weights eg. tuesday/thursday/saturday (2 muscle groups per session) and cardio monday/wednesday/friday for 1 hour sessions or...... monday through till friday 1 muscle group weights per week followed by 30 mins cardio???

am low intensity cardio on an empty stomach would be great, 45 mins to an hour. If you can't do that, then 1 hour of cardio PWO - i'd do a mix of higher intensity interval type cardio for 30 mins, then another 30 of lower intensity/steady state. If you can manage to do both (in that case, 45 mins in the morning and another 45 in the evening), great! In either case, you should be doing cardio at least 5x a week. The more the better, given your goals. And the more cardio you do, the closer to maintenance you eat.

4) what sort of results do you think i can expect if i stick at this for 2 months? i appreciate this is a very difficult question to answer

2 months isn't much time, but if your diet and cardio is dialed in nicely, you will see results. 3 months would be a better goal. Many bodybuilders go through their pre contest cut and allow 12 weeks and achieve amazing results. Look for some of Fireguy's posts to see what i'm talking about.

thanks guysss

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The diet is good and clean (you're gonna get bored of chicken really fast!), but the fat macro is too high and protein is too low IMO. I'd drop fat down to around 60g, and use that 300 calories towards protein - i.e. add 75g, or even add 50g protein and another 25g carbs, something like that.

To be honest though, I don't see where all the fat is coming from? 93g of fat from a mostly chicken/veggie/sweet potato diet? Something doesn't add up here.

1) after meal 8 I go to bed maybe 1 hour
2) nope, sorry I missed my weight, I weigh 80kg
3) can't do am as I'm up at 5 for work, any earlier than that and I'd b dead... I think I am gonna go with 1 muscle group a week (1hour) followed by 30 min cardio using HIIT
4) ok cool, I'm just gonna roll with it till I get what I want...

Maybe I calculated it wrong, I will check when I get more time as I'm off out now.... Great way to not drink when going out.... DRIVE!

O and last question... On a Sunday (girlfriend day) can I chill out a but, not eat choc/crisps etc but not be so strict with meal sizes etc?

Just checked quick, meal 3 and 5 the fat shud b 10.8 making my total fat 60.5... U sed 60, not bad ey... Where do u think I shud get more protein? Maybe meal 1 and 8 have 2 scoops instead of 1? That's an extra 200 calories... Where shud I put the oats? Also, I am gonna change my meal 8 for casein protein? Any suggestions on good brands?

Quote:

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Originally Posted by azizi123

Just checked quick, meal 3 and 5 the fat shud b 10.8 making my total fat 60.5... U sed 60, not bad ey... Where do u think I shud get more protein? Maybe meal 1 and 8 have 2 scoops instead of 1? That's an extra 200 calories... Where shud I put the oats? Also, I am gonna change my meal 8 for casein protein? Any suggestions on good brands?

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Im glad to see you got Gbrice to chime in . He has helped my out bigtime! Anyways, a few suggestions from me.

To make things easy add 1 extra scoop of protein, Easy fix. Meal 8 should be a slow digestiong protein such as casein, cottage cheese, or like I do; 6 oz of ground sirloin. If you go with casein, Optimum Nutrition makes a good one....

Just by my suggestion I added youll have an extra ( roughly by using the ground sirloin ) 550 cals.....

Awesome, thanks... Il prob go with the casein as it's easier

Dude 1 oz of skinless chicken breast has 1 gram of fat there is no way meals 3 and 5 hold 10.5 grams of fat I don't think that much rice has 7 grams of fat. Double check your macros we need to get this right

Mbmetc, I have just double/triple checked it on fit day and it's right, the fat is coming from the 3oz raw chicken... See wat ur saying tho but that's wat it says

Are looking at chicken with the skin because that has 4g of fat per ounce

Ahh maybe, it jut says boneless

Quote:

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Originally Posted by azizi123

Ahh maybe, it jut says boneless

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8 oz of bonless chicken cooked without skin

367/ 7.9/ 0.0/ 68.9

cheers pops