Originally Posted by
nobbythedonkey
I need a little help refining my diet, currently i weight 12st 10lbs, i'm 5ft 11 and have a little bit of fat around my gut, looking to get rid of this and drop some more body fat, i train mainly MMA 2 hours a night, looking to add a couple of weights sessions in when i work a night shift (have access to 24hr gym)Try to get 3-5 weight sessions/week if you can work it around your mma training. Not only will adding lbm change your body comp to lower bf%, but strength, as you already know, will help in your mma.
current diet is
Meal 1: Breakfast (0530)
3 egg whites, 1 whole egg scrmbled
30grams of Oats in water with table spoon of manuka honey
1x Apple
1x glass of Tropicanna OJ
Lots of high gi carbs in this meal. Ditch the honey, apple, and OJ. Add in some more oats to replace these. It's hard to say how much since you didn't post macros. I don't know what a 'stone' is and i'm too lazy to google it lol, but regardless, 3 egg whites and a whole egg is only 18 grams of protein in this meal, not including the incomplete protein coming from the oats.
Meal 2: (0830)
125g brown basmati rice
200g prawns or 1 chicken breast
Superfood and SuperVeg XS from Myprotein (not getting much veg so have started taking these - i cap them up)
Not a bad meal.
Meal 3: (1130)
1.5 Scoops PhD Pharma Whey HT+
1x Apple
5x Almonds, 5x Cashews, 3x Full Walnuts
This is a problem, imo. Not only is the apple high on the gi scale, but it's fructose, which won't do much for muscle glycogen (in other words, it's not a great source of fuel for both these reasons). I also don't like the fact that this is both a pro/fat AND pro/carb meal. When insulin levels rise and, in this case, SPIKE due to the carb source being high gi, dietary fats are more apt to be stored as body fat. Choose one of the two; either pro/fat or pro/carb. Personally, I would make it pro/fat since it's not around your workout time and you're trying to cut. Regardless, if you choose to make it pro/carb, replace the apple with a complex carb.
Meal 4: (1430)
125g brown basmati rice
200g prawns or 1 chicken breast
Superfood and SuperVeg XS from Myprotein (not getting much veg so have started taking these - i cap them up)
Meal 5: (1730)
1.5 Scoops PhD Pharma Whey HT+
30g Oats in water
1x Apple
5x Almonds, 5x Cashews, 3x Full Walnuts
Same critique as meal 3.
Training from 19:30 to 21:30
Meal 6: 21:45 - Post Workout
1.5 Scoops of Pharma Whey HT+
1x Apple
Again, the fruit will not do much for replenshing muscle glycogen. You're cutting; replace it with a complex carb.
Meal 7: 23:30
PhD Pharma Blend 6hr
Bed Time
Not a supplement guru, so I'll let someone else chime in on this.
i also have access to some winny that i'm thinking of throwing in to try and lean up a bit.
Up to you, but just remember, neither AAS nor any other compound will help you lean out if your diet is not in check.