alone diet plan

[Alone]

Hello everyone
first of all i need to thank you for all of great info you guys sharing in this forums i am visiting diet forums on once every day not really a talky person but well info here really helped me with my diet and life style change i will post my diet and info with pic .
i started at 112 kg + 3 months ago with aim of keeping my muscle % same and burn my fat i had increasing power in gym my wight keep going higher and higher

age : 24
wight : between 95.500 and 96.200
hight : 190 cm
BF: ?

my current diet

8:00 am
25 grm 100% protein shake+ 3/4 cup lentil + 5 white eggs
10:00am
1 full tuna Low fat with omega 3 and 10 - 12 almonds
13:00
lunch time
150 grm < chicken breast or beef >
100 grm brown rise or pasta or potato
small low fat yogurt
150 grm salad
and ofc green vegies
14:00
pre work out
50 grm ota + 25 grm 100% protein < no carb no laktoz>
30 min later BSN explode and i hit gym
16:00
post work out
again 25 grm protein shake < i dont know what to add as complex carb source here>
18:00
i have small low fat yogurt, green vegies and 100 grm chicken breast
20:00
my last meal i have tuna and 3 white eggs with 150 grm salad

i know my diet plan is not perfect but as i am student i have really hard time to keep my diet up some time i take a break in middle of class to go and eat my meals and preparing my meals mostly the day before my work out is
6 days
4 days is lifting + 55 min of low intensive cardio keeping my HR between 125 - 140
2 days is just cardio around 80 mins 15 min high intensive < speed interval>
30 mins are medium intensive < high hills > and 25 min of low intensive cardio just walking with speed of 6.5
i will post links to my pic and i would like to have BF estimation as well and all of advice are welcome i am open to suggestions and my aim is to have 13-14% BF i dont care how hard is gonna be or how long is gonna take as i am really happy with my new life style.
and sadly in Cyprus i dont have access to many of foods you guys have in us like cotton cheese so i had to replace them with similar foods
< sorry for my crap English i am trying to do my best dont laugh at me >
http://img703.imageshack.us/i/24786298.jpg/
http://img10.imageshack.us/i/79386397.jpg/
http://img703.imageshack.us/i/16420198.jpg/

[Alone]

yoohoo anyone here :P i need some serious advice

[gbrice75]

Need to see macros for your meals mate, we have no idea how much you're eating.

[Alone]

ye sure i will work on it asap i mean right now give me 20 min will be done

[Alone]

first time i am trying to make macro but gonna do my best

[gbrice75]

first time i am trying to make macro but gonna do my best

No problem - you can try a website like www.livestrong.com/myplate

[Alone]

eal 1: 125/30/12/1 len
75/1 /30/ 3 egg
106/1/24/ 0 prot

meal 2: 54/2/2/8 almonds
92/1/21/0.4 tuna

meal 3: 231/0/43/5 chiken breast
220/43/8/0 pasta
154/17/13/4 yugurt

meal 4: 106/1/24/ 0 prot shake
220/40/8/4 ota

+ PWO shake 106/1/24/ 0

meal 5: 110/0/25/2 chiken
154/17/13/4 low fat yugurt

meal 6: 92/1/21/0.4 tuna
54/0/20/2 3x white egg

over all =

CAL/CARB/prot/ fat

1899/139/277/ 35

[Alone]

gbric i dont know how accurate it is i just use http://nutritiondata.self.com/ to estimate it and reading the nutrition facts on foods :P and 1 more thing gbric what you think about my BF % ?
again thanks for your attention

[Alone]

and by the way few more info about my work out plan
its really hard for me to transulate all moves to english but for example my military shoulder press is
1 x 20 - 2x5 - 1x20 - 1x4 - 1 x 3 i lift 10-10 kg - 25-25 kg - 10-10 kg - 30-30 kg and 32.5 - 32.5 kg so in 2 last set i go all out with out any help
---------- 1 min rest--}--- 2 min rest----
and some are like
1 x 20 - 2 x 8
with 1 min rest between
first day is chest + back arm
second is shoulders + arm
3th day is back and legs < thats just hard > :P

[Gucks]

gbric i dont know how accurate it is i just use http://nutritiondata.self.com/ to estimate it and reading the nutrition facts on foods :P and 1 more thing gbric what you think about my BF % ?
again thanks for your attention

thts my fav site for macros ^ and ur bf, i would guess 16/17%.

[Gucks]

eal 1: 125/30/12/1 len
75/1 /30/ 3 egg
106/1/24/ 0 prot im a bit confused, whts len and whts prot? did u mean protein shake? heres what i wuld suggest for a good cuting breakfast anyway, 6 egg whites instead of whole eggs with about 75g raw wegiht oatmeal. get a good multi and EFA's aswell, i know u dont have gr8 english so ask if u dont understand anything.

meal 2: 54/2/2/8 almonds
92/1/21/0.4 tuna almods are fine in moderation, bu ti would keep them for evening meel b4 bed. get some brown rice/whole wheat pasta/sweet potatoe for carbs in there. aim for 50g carbs. up your protein to 35-40g here with more tuna.

meal 3: 231/0/43/5 chiken breast
220/43/8/0 pasta
154/17/13/4 yugurt good meal! have some vege aswell though, brocolli/asparogos r my preferances.

meal 4: 106/1/24/ 0 prot shake
220/40/8/4 ota is this pre-workout? if so, keep oats about an hour before workout. i find im bloated and have gotten sick a good few times by eating to close to wrokout. have chiken/tuna instead of a shake here aswell, only rely on shakes 2x a day if u can.

+ PWO shake 106/1/24/ 0 need more protein, u shuld aim for 35-40g of protein PWO. mix it with skimmed milk for some extra protein aswell.

meal 5: 110/0/25/2 chiken
154/17/13/4 low fat yugurt need a carb source. same sources as before, some vege aswell.

meal 6: 92/1/21/0.4 tuna
54/0/20/2 3x white egg not a good last meal. fish isnt a good choice for protein before bed, u said u cant get cottage cheese (well u said cotton cheese...) so im guessing u cant get casein protein, lean beef is best whole food before bed. ditch the eggs aswell. have some natural peanut butter or the almonds here with beef.

over all =

CAL/CARB/prot/ fat

1899/139/277/ 35

for other guys who dont understand european measurements 96kg is 211ibs and 190cm is 6"3 :P

for ur height i would think 1900kcal is 2 low below ur MC for cutting, u didnt say wht is was but off the top of my head i would guess about 2800kcal. plenty of places u can work it out! aim for 500-600 calories less then that anyway. those carbs should come up a bit for a guy your size, 160g carbs would be good for cutting. u didnt say when ur cardio is but i assume ur doing it in the morning? your protein could come up to 300g and ur fat should definately come up to 60g.

[Gucks]

and by the way few more info about my work out plan
its really hard for me to transulate all moves to english but for example my military shoulder press is
1 x 20 - 2x5 - 1x20 - 1x4 - 1 x 3 i lift 10-10 kg - 25-25 kg - 10-10 kg - 30-30 kg and 32.5 - 32.5 kg so in 2 last set i go all out with out any help
---------- 1 min rest--}--- 2 min rest----
and some are like
1 x 20 - 2 x 8
with 1 min rest between
first day is chest + back arm
second is shoulders + arm
3th day is back and legs < thats just hard > :P

dont like ur workout, i know u cant translate everything properly but u can post in workout forum and so ur best is my advice! by back arm do u mean tricep..? tripcep is the back of ur arm, opposite bicep. and chest and tricep on same day isnt a good idea, do chest and bicep on the same day, shoulders and triceps on the same day. back and legs on the same day?! tht is a complete no no :P ur back and legs are ur 2 largest muscle groups and need to be done on their own days. u shuld workout 4 days a week to allow for back and legs on their own days.

[Alone]

Hi gucks
len is lenti i just miss type that
about my cardio and lifting
Mo/tu/fr/sa i go to gym around 5 pm which means 1 hour and 45 min after my lunch and 30 min after my protein shake with ota
we/th i go to gym at 11:00 after breakfast
my cardio in normal days is
walking at 7.5 speed
and increasing incline 1 per 5 min keep it till 40 min then 15 min of normal byc
--------------------------------------------------------------------------------
eal 1: 125/30/12/1 lentil
75/1 /30/ 3 egg
106/1/24/ 0 prot

meal 2: 54/2/2/8 almonds
92/1/21/0.4 tuna
Gonna replace almonds with 50 grm ota which give me 30 grm extra carb

meal 3: 231/0/43/5 chiken breast
220/43/8/0 pasta
154/17/13/4 yugurt
i will add some green vegies here as u suggested i take this meal 1:45 hour before i hit gym

meal 4: 106/1/24/ 0 prot shake
220/40/8/4 ota
its my pre work out meal 45 min before i hit gym

+ PWO shake 106/1/24/ 0
i will add skimmed milk as you suggested

meal 5: 110/0/25/2 chiken
154/17/13/4 low fat yugurt
gonna add 50 grm ota here as well

meal 6: 92/1/21/0.4 tuna
54/0/20/2 3x white egg
i can take beef np and i can get low fat normal cheese if that ok to consume it before sleep but tell me how much do i need

so in the end i add extra 60 grm complex carb
for protein i can increase the amound of protein in meal 6 and 5
and about fat i can add 2 extra spoon of olive oil . and i forgot to add that i take fish oil pills and multi vitamin in the morning
so if u still think i can improve it let me know please and thank you for your time really appreciate it.
-------------------------------------------------------------------------------
my lifting program

day 1 : chest - triceps
day 2 :shoulders - bicep
day 3: back - legs <ye this one is hard as hell after gym take me like 30 min to go back to home which is like 15 min of normal walking>

[gbrice75]

I'd put your bodyfat at around 15% or so.

As for the diet and training, i'm gonna let Gucks run with this one!

[Gucks]

I'd put your bodyfat at around 15% or so.

As for the diet and training, i'm gonna let Gucks run with this one!

lol, u'll let me take the foreigners..? i must be moving up in the world.

[Alone]

gucks dont worry i dont bite =))

[Gucks]

Hi gucks
len is lenti i just miss type that
about my cardio and lifting
Mo/tu/fr/sa i go to gym around 5 pm which means 1 hour and 45 min after my lunch and 30 min after my protein shake with ota
we/th i go to gym at 11:00 after breakfast
my cardio in normal days is
walking at 7.5 speed
and increasing incline 1 per 5 min keep it till 40 min then 15 min of normal byc
--------------------------------------------------------------------------------
eal 1: 125/30/12/1 lentil lentils are fine, but u need more egg whites, 6 of them. and u need complex carbs in the morning. oats are first choice of just about every1 for breakfast. i never see the need for a shake in the morning but keep it if u really want..
75/1 /30/ 3 egg
106/1/24/ 0 prot

meal 2: 54/2/2/8 almonds
92/1/21/0.4 tuna
Gonna replace almonds with 50 grm ota which give me 30 grm extra carb good changes. some fruit/vege aswell.

meal 3: 231/0/43/5 chiken breast
220/43/8/0 pasta make sure its whole meal pasta.
154/17/13/4 yugurt
i will add some green vegies here as u suggested i take this meal 1:45 hour before i hit gym good to go.

meal 4: 106/1/24/ 0 prot shake
220/40/8/4 ota
its my pre work out meal 45 min before i hit gym i prefer whole food pre-workout. tuna/egg whites instead of that shake. 45 mins -1 hour is a good time gap before workout

+ PWO shake 106/1/24/ 0
i will add skimmed milk as you suggested milk is good, but u still need more whey. add an extra scoop.

meal 5: 110/0/25/2 chiken
154/17/13/4 low fat yugurt
gonna add 50 grm ota here as well good changes, some vege aswell.

meal 6: 92/1/21/0.4 tuna
54/0/20/2 3x white egg
i can take beef np and i can get low fat normal cheese if that ok to consume it before sleep but tell me how much do i need
normal cheese isnt as good as cottage cheese, cottage cheese is very low fat and absorbs very slowly. beef wuld be better.

so in the end i add extra 60 grm complex carb perfect!
for protein i can increase the amound of protein in meal 6 and 5 increase ur protein PWO esspecially
and about fat i can add 2 extra spoon of olive oil . and i forgot to add that i take fish oil pills and multi vitamin in the morning
so if u still think i can improve it let me know please and thank you for your time really appreciate it.
r u counting the fish oils in ur fat..? 35g is EXTREMELY low. it needs to be at least 50g. take 10g of fat from fish in morning and with diner. the almonds before u go to bed aswell.
-------------------------------------------------------------------------------
my lifting program

day 1 : chest - triceps
day 2 :shoulders - bicep
day 3: back - legs <ye this one is hard as hell after gym take me like 30 min to go back to home which is like 15 min of normal walking>

it really would be worth ur while spliting up legs and back...they're your 2 largest muslce groups! if u cant go to the gym an extra day then do this:
day 1:chest + arms
day 2:back
day 3:legs + shoulders

[Alone]

thank you gucks i will changed my diet as you suggested . i keep u you update about the outcomes

[gbrice75]

lol, u'll let me take the foreigners..? i must be moving up in the world.

lol, gotta start somewhere! =)

[Alone]

gucks i changed my cardio but just wanted to check with you

6am till 6:45 fast walking around football field
after work out 80 min of cardio Hr between 110/140 +900 cal burn ! each day in gym with out counting wight lifting training
so i just wanted to know its to much ? do i need rework my diet ?
need abit of advice
aa forgot to add i lost almost 2kg since new diet and new cardio plan !