Back in to the gym after about a year off. Here is the breakdown of what I am eating:
Breaky:
1/2 cup oats
6 egg whites
1 scoop whey
multi vitamin
46p:30c:5f
Mid morning:
200g chicken or Kangaroo(Kangaroo is very lean source of protein.)
60g brown rice
46p:45c:4f
Lunch
2 cans of tuna in olive oil
Green vegies
15g almonds
43p:1c:14f
PWO:
2 scoops whey
30g glucose
5g creatine
45p:30c:1f
Dinner:
200g chicken or Kangaroo(Kangaroo is very lean source of protein.)
60g brown rice
46p:45c:4f
Supper:
2 scoops whey
15g almonds
9g fish oil
43p:1c:9f
Total:
263p: 153c: 48f
Albuterol at 3x6mg fora total of 18mg/day.
Stats:
Age: 22
Height: 183cm (6 foot)
Weight: 89kg(196 pounds)
BF: I am guessing around 15-20% mark after looking at some photo's of people in this range.
Training:
3 upper body sessions/week(chest/tris, shoulders/abs, back/bis) + 10-15min walk to gym and 25min walk home(long way)
1-2 cardio sessions/week(1hr walk + abs)
Goals:
I started at around 95kg 2.5 months ago, slowly adjusted to training and dieting and am now at this diet. Have lost most of the quite sizeable gut that once was, still have a bit left on lower abs/back.
We are going on winter here in Aus so I am aiming to get rid of the rest of the stubborn fat/gut (around 12-15% BF would be nice, although these will only be estimates). Aiming for around 85kg depening on how I look as I lose a few more kg's followed by a lean bulk over winter. I tend to put on fat quite easily and spent the first 17 years of my life as a fatty (110kg just before I turned 18 before making some life changes and heavy dieting), despite always doing some form of sport. Have had experience with dietting and cutting weight before(80kg at BJJ nationals in Aus, I was 19 or 20 at the time) but my problem has always been to go at things too drastically and screw my metabolism. I am the king of yo-yo dietting.
Reasoning for some of the above:
The above is how much training I can get in at the moment without feeling like I have over trained. I don't train legs as they account for quite a large proportion of my weight/size already(raced BMX for 6 years) and I do quite a bit of walking where I live which is very hilly which I feel gives me an adequate workout. Will hopefully be adding the occasional squat session depending on how my knee goes.
The diet is what I have found has started to work for me so far in terms of practicality. I am a student(Mechanical Engineering) and do shift work so its quite difficult to get in to a routine. I like to have my carbs during the day as it helps with my focus when studying and I tend to get quite frustrated and distracted. The rest of the meal split comes simply down to practicality.
Criticism's welcome, mainly concerned with whether or not I am getting enough fat and whether these meal splits are correct. All other suggestions/questions/criticisms welcome.
This is the nutrition section but I posted up my training to aid with people making informed comments, as suggested. This is what I have found works for me and I have been noticing good results/recovery and my strength is increasing quite rapidly. If you have anything to say on this matter go ahead however I would prefer the main critiquing on the diet side of things.
P.S. Please excuse any grammatical/spelling errors, English was never my strong point.
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Originally Posted by odessy
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