My current diet

[*Flex*]

Jus wanted opinions on my diet!

7.00am 30g whey in water

7.30am 1 cup of egg whites, 1 cup of oats

10.45am 8oz chicken breast, 100g basmati rice (uncooked weight)

1.15pm 8oz chicken breast, 100g basmati rice (uncooked weight)

3.30-4pm 8oz lean mince as a burger, wholemeal bun

6.30pm 30g whey in water (preworkout)

Drink 20g BCAA during training

8.30pm 60g whey in milk with 50g oats (post-workout)

9.30pm 8oz lean mince made into beef hash, 8oz sweet potato

11.00pm 300g cottage cheese

Would like to make my gains leaner so let me no your opinions.

[Gucks]

Jus wanted opinions on my diet!

7.00am 30g whey in water

7.30am 1 cup of egg whites, 1 cup of oatsfirst and second meal to close, and how many egg whites is 1 cup? tht makes no sense man! i know loads of ppl take whye first thing in morning cause they freak about catabolism but u need 2 relax ont he protein in morning. eggs and oatmeal is enuf imo

10.45am 8oz chicken breast, 100g basmati rice (uncooked weight)good, almost exact same as mine

1.15pm 8oz chicken breast, 100g basmati rice (uncooked weight)

3.30-4pm 8oz lean mince as a burger, wholemeal bun
maybe not enuf carbs in bun, add some potatoes in there?
6.30pm 30g whey in water (preworkout)

Drink 20g BCAA during training

8.30pm 60g whey in milk with 50g oats (post-workout)wtf is with this protein overload?! thats 110g grams of protein in the space of an hour! (bcaa's DO count as protein). no whey pre workout and 50g max PWO! use the bcaa pre workout aswell. and i only take 10g. not f'ing 20!

9.30pm 8oz lean mince made into beef hash, 8oz sweet potato

11.00pm 300g cottage cheese 300g?! i wuld vom man, respect to anyone who can stomach that shit! and tht way 2 much. no need 4 all that protein b4 bed. and get some carbs in there aswell! brown bread and PB is what i hae but use whatever u like

Would like to make my gains leaner so let me no your opinions.

firstly, where is ur fats?! there is basicly no fat at all in that diet. u need at least 50g, get some EFA's in there with breakfast. some almonds with a few meals. and lose some of that protein! thats over 500g at a glance. unless ur branch warren in disguse u dont need all that protein...post macros with diet please! cant critique properly if u dont. and body stats

[baseline_9]

Whey is fine when u wake up bro.

Its 25g of quick protein that is simply breaking the fast

No problem with having ur first real food meal within 30 mins IMO

Try changing the bun to rice, oats or spuds.. I know u bash this meal down while working but i had to mention the critique

300g of cottage cheese is only 28g of protein and by this time u have eaten enough meat

Ur protein is about 350-380g which is high but ok IMO

Carbs are about 330-350

Fat is about 40g ish....


So i would drop the protein slightly, up thr carbs and fat a little

Get ur bodyweight posted up bro, i cnt rememba what it was

BF im gunna call it at 18%

I rememba u saying u were round 220

So....

220 x 0.78 = 177 LBM

177 x 15 = 2655

2655 + 500 = 3155

3155 x 0.4 = 1262 /4 = 316

3155 x 0.2 = 631 / 9 = 70

If ur thinking WTF that is me doing maths out loud LOL

Basically i calling it at

316g carbs
316g Pro
70g fat
3155 cals

I get u currently at 3160 so ur abou there on the cals but just need to switch things up a bit


Get on nutrientfacts dot com

Or livestrong.com for macros

[baseline_9]

Keep it simple with adding fats

Just have some almonds and munch on them all day

Or make up some guacomole to mix into ur rice

Pretty simple to make

Avocado
Garlic
Tomatoes
Red onion
Salt, pepper
Lemon juce

I will make u a batch next week

[*Flex*]

Sound bro gna use nuts for fats easy to eat while I'm working. Ino the bun is shit carbs bro but ain't a sit down meal so cnt do much with it rely. I myt up the carbs wit them oat biscuits u make

[scotty51312]

I agree with base. I always drink a scoup of whey as soon as i wake up just to stop the catabolism that happens overnight while you sleep. Hell if i wake up at 2am to piss, sometimes I'll gulp down a scoup of whey before i go back to bed

[Gucks]

Keep it simple with adding fats

Just have some almonds and munch on them all day

Or make up some guacomole to mix into ur rice

Pretty simple to make

Avocado
Garlic
Tomatoes
Red onion
Salt, pepper
Lemon juce

I will make u a batch next week

didnt realise 300g of cottage cheese was only about 30g protein, posting without thinking sorry! and the sight i use for my macros is nutrition.self.com its easy 2 use and i havemt looked 4 anything they dont have yet! still think tht 1 scoop whey pre and 2 scoops whey PWO is insane...

[Gucks]

I agree with base. I always drink a scoup of whey as soon as i wake up just to stop the catabolism that happens overnight while you sleep. Hell if i wake up at 2am to piss, sometimes I'll gulp down a scoup of whey before i go back to bed

im not that experienced ill grant u, but i think people freak out about catabolism during sleep 2 much. i know guys who get up at 3am 2 take a shake and go back 2 bed...unjustified from wht ive read ur bodys metabolism is so slow while u sleep that even if u dont eat b4 bed and do go into a catabolic state its minimal. glass of OJ in the morning 4 fast carbs and job done, if its good enough for branch warren its good enuf 4 me!

[*Flex*]

1 scoop of my whey is 25g protein so I take 1 scoop b4 to stop catabolic effects during training and 50g afta training. ino 50g is a lot for the body to digest bt minimum I wud take afta training would be 40g and 50g is 2scoops and more practical to weigh out

[Gucks]

1 scoop of my whey is 25g protein so I take 1 scoop b4 to stop catabolic effects during training and 50g afta training. ino 50g is a lot for the body to digest bt minimum I wud take afta training would be 40g and 50g is 2scoops and more practical to weigh out

the point of bcaa's is to stop catabolism. 1 or the other pre workout. no need 4 both. and if 50g is easier 2 weigh out then fair enuf :P i go 1 and a half scoops and it works out in and around 40g

[*Flex*]

Dnt reli count BCAAs bt I the whey is calories lol

[Gucks]

Dnt reli count BCAAs bt I the whey is calories lol

theres no convincing u :P not gonna argue. use whey pre workout if u like!