HELP ! New diet new member!

Hi guy am new to the serious training and need help to sort it out I'm 21year old male , 6ft , and weight 13st 10lb body fat I dont know but is quite high my goals are to build muscle and lost some fat this is the diet I got in mind :

7:00
4 egg Omelette 2 yokes
Couple of mushroom and 2 turkey rashers

10:00
90g brown rice and chicken breast
With chilles and onions

1:00
90g whole wheat pasta
Tuna in brine
Half tin of sweetcorn

4:00
Pre-workout shake
Iso complex multipower 120cals
25g protein

7:00-8:00
Small boiled or baked potato
Either mackerel, steak or chicken
And portion of veg (broccoli) ( carrot)

Hello and welcome, ok so you have made the decision to change your body ? thats great news and your in the right place for the best advice. you seem to have the basic concept of foodstuffs but I think this diet may slightly contradict your goals, if your bodyfat is quite high its going to be real hard work doing a recomposition, it might be easier for you to do a strip and build, that is cut down to desired bf level the add muscle, its up to you at the end of the day, just what i would do thats all.

for your diet we are going to need some macros with the foodstuffs, like this Protein/carbs / fat / cals.

Quote:

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Originally Posted by Bi6 7omo

Hi guy am new to the serious training and need help to sort it out I'm 21year old male , 6ft , and weight 13st 10lb body fat I dont know but is quite high my goals are to build muscle and lost some fat this is the diet I got in mind :

its not too bad it just requires a bit re-organising, carbs should be breakfast, pre workout and post work out, protein and fat for last meal of day

7:00
4 egg Omelette 2 yokes 1 yolk
Couple of mushroom and 2 turkey rashers carbs required for breakfast add some oats and drop the turkey rashers unless they are fat free

10:00
90g brown rice and chicken breast how much chicken breast ? 130g ? thats a lot of carbs I would drop carbs completely here
With chilles and onions

1:00
90g whole wheat pasta as above cut carbs
Tuna in brine
Half tin of sweetcorn

4:00
Pre-workout shake real protein again here ie chicken or tuna and get plenty of complex carbs here to fuel your workout
Iso complex multipower 120cals what is this ?
25g protein and this ?

PWO shake here, whey protein and complex carbs ie oats



7:00-8:00
Small boiled or baked potato drop the potatoe here
Either mackerel, steak or chicken
And portion of veg (broccoli) ( carrot)

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see bold

i have sorted the order out for you but without macros its nearly impossible to do the diet for you, too many cals will fat on you, you need to add some cardio in there also, pre breakfast fasted cardio if possible.

Hi thanks for your input , I did not full explain that I have been training for a couple Of years I'm bench pressing 85kg . So I'm not to high on the body fat , but did think the carb intake was too high.

Il drop the turkey rashers at breakfast

And do you still think to completely remove carbs at 10:00 and 1:00

How much complex carbs at 4:00

And iso complex is a protein drink by multipower just a low carb protein shake 25g of protein per shake on 120 cal with water.

Thanks

Iv got a reasonable weigh training program and have been goin 4 times a week, haven't been doing much cardio untill the last fortnight I been doing 30mins of incline fast walking 4.4mph? And on my day off weights I'm gonna try incline trekking and swimming .

Mate have a look at my diet, which i have just started this week, not too high in carbs and low in fat. I dont have a preworkout meal, you dont really need it just time your work out a bit better.

However what you need is a post work out meal

Fasted Cardio x 45 mins (walking and running)

Meal 1 - 9AM
1 Scoop of Protein Shake - 21/3.6/2.2- 125
Oats with apple and blueberry - 3/2.3/25 - 131
Milk - 6/3/9 - 90



Meal 2 - 11.30am
140g of Chicken Breast 43/6/0 - 245
1 Slice of Brow Bread 5/2/28 - 160
1 teaspoon of Olive Oil 0/4.5/0 - 40




Meal 3 - 14.30pm
140g of Chicken Breast 43/6/0 - 245
1 Cup of Brown Rice 4/0/40 - 150
1 teaspoon of Olive Oil 0/4.5/0 - 40





WORKOUT -4pm

PWO - 5pm
Surge Recovery

Meal 5 - 8pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
1 Slice of Brow Bread 2.5/1/14 - 80


Meal 6 - 11.00 pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
Half a pot of Cottage Cheese 14/2/6 - 94 Important : slow digesting protein or casein shake


244.7 50.9 131 1977

60% 10% 30%

Aisanbro start your own thread, u will get more response that way.

Quote:

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Originally Posted by MR-FQ320

Aisanbro start your own thread, u will get more response that way.

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wasnt meant to hijack the thread, but showing him a similar diet. Sorry if i did

Thanks for your input , I did not think you was stealing my thread, so you believe to drop the eggs in the morning Even if I only have 1 yoke and 3 whites, when you say a cup of brown rice how much in gs ? And is eating so late like 11:00 ok ?

Quote:

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Originally Posted by Bi6 7omo

Thanks for your input , I did not think you was stealing my thread, so you believe to drop the eggs in the morning Even if I only have 1 yoke and 3 whites, when you say a cup of brown rice how much in gs ? And is eating so late like 11:00 ok ?

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For me a cup of rice equals to about 70 calories which is about 50 grams, I know its low but i am on a low carb, which my body reacts well to.

Eating at 11 pm for me at the moment beacause i on holidays from university and i dont wak up till like 10 in the morning, plus i go to bed around 1am. The last meal has barely any carbs so it fine with me.

All depends on what time you go to bed.

You need a lot of cardio mate,

say 30 mins of fasted cardio in the morning and say about 30 mins of cardio after your workouts