Diet advice needed.

[Traces]

Hey,

I was referred here by Matt (who said you're all awesome) after being shown that I don't need steroids but a proper diet.

My stats are 22 years old, 195lbs, 6ft, ~15% BF.

My heavy weight session is at 7am in the morning and that is the reasons I try to eat at 6am and my Whey directly after it. I do Jiu Jitsu 4 nights a week also at 6pm until 8pm and it can be quite intense on cardio depending on who is in for the sparring.

Also I work night-shifts sometime so my eating times can be reversed from AM to PM, I was wondering how damaging this will be to my goal of ~11% BF?

Is fruit or yogurt allowed?

One more thing I feel like I should declare, I've got a horrible addiction to Pepsi Max which has 0 Protein, 0 Carbs, 0 Fat and 1kCal but I still feel guilty about having it.



Thank you very much for any advice you can give.

[gbrice75]

IMO - protein is a bit low, carbs are low, fat is too high - especially for 1700 calories, which is likely also too low for you. I'd make 6am 1 whole egg and make up the rest in whites + a scoop of protein powder - go for about 35-40g protein here. Without the 2 whole eggs the fat macro will fix itself. Also, more carbs here - go for about 35g. I'd go with 1/2 cup oats.

I'd add another serving of oats to the PWO shake - restore that glycogen bro.

12pm - fix the fat macro (too high IMO)

3pm - again, too much fat. I'd drop the carbs here and add leafy green veggies

6pm - i'm assuming this is immediately before ju jitsu? If so, good - leave the meal as is. Drop the carbs on non-ju jitsu nights.

9pm - what kind of protein shake?

^^^ just some thoughts, nothing too detailed at this point.