Help re-arrange my diet please

[Ca$tro]

Hi people,

I have been training and dieting for some 8 months now... I was working nights and training in the morning but now due to a new job and loss in weight I believe I need to adjust my diet and meals to fit in with work. I now work from 8-5.30 and will be hitting then gym at 6.30pm opposed to 9am. Can you please take time out to help me with my diet...
At the start of 2012 I was weighing 105 kg I am now standing around 89kg somedays 87kg...
I have listed the diet and stats below to the diet I was on...



MY STATS AND DIET

Marital Status - Married with one 8 month old baby.
Age - 34
Weight – 103kg
Height - 6'0 (182.88cm)
BF% - 30% (need Callipers to be exact)

Train from 9am - 10.30am (Mon-Sun) (1 hour weights followed by 1/2hr cardio)


Katch McArdle - BMR 1743 TDEE 2701 (Not sure about the figures)
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.

Water 4 Lt Daily

AIM = To be a body builder

Meal 1. 8:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Black Coffee
Total:49g/36g/7.5g/409kcal

Meal 2. 11.00am PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228

Total:29g/49g/3.5g/413kcal

Meal 3. 1:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal


Meal 4. 4:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal

Meal 5. 7:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal


Meal 6. 10:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal


Meal 7. 12:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28

Total:58g/5g/4g/248kcal


Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
With Multi -Vitamins

Total:28g/7g/9g/217kcal

TOTAL FOR DAY = PROTEIN : 324g
CARB: 161g
FAT: 40g
CAL: 2327 kcal
Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C /
Vit B Complex / Zinc / Vit E

[JWP806]

It looks pretty good. Why can't you just prepare the meals ahead of time and take them to work in some tupperware?

You aim is to be a bodybuilder... Im assuming with your high bf% and calorie deficit, your current goal is to continue to drop weight?

[digsy1983]

do you do a manual job? just wondering why you have complex carbs with meals 1-4? id cut out the carbs from meal 2&3 and just remove them from your diet altogether, that way your carbs will be about 105g for the day. i've ran 105g for nearly 5 week and had good loss and due to the amount of protein (325g for me also) ive not felt hungry.

[--->>405<<---]

Hi people,

I have been training and dieting for some 8 months now... I was working nights and training in the morning but now due to a new job and loss in weight I believe I need to adjust my diet and meals to fit in with work. I now work from 8-5.30 and will be hitting then gym at 6.30pm opposed to 9am. Can you please take time out to help me with my diet...
At the start of 2012 I was weighing 105 kg I am now standing around 89kg somedays 87kg...
I have listed the diet and stats below to the diet I was on...



MY STATS AND DIET

Marital Status - Married with one 8 month old baby.
Age - 34
Weight – 103kg
Height - 6'0 (182.88cm)
BF% - 30% (need Callipers to be exact)

Train from 9am - 10.30am (Mon-Sun) (1 hour weights followed by 1/2hr cardio)


Katch McArdle - BMR 1743 TDEE 2701 (Not sure about the figures)
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.

castro welcome man! im confused. stats: 103kg or 89kg?? which one is it??

how bout post current weight and current bf%? thx

[Ca$tro]

Hello again people and thanks for the quick replies I apologise I have not been able to get back to you sooner.
My weight was 103-105kg back in jan 2012 now it is 87-90 kg. Sorry for the confusion i did cutand paste my diet from another log that I am keeping on this site. People in my log advised me to post my diet here for adjustment advice. I have been thinking about dropping all carbs, is this feasable? My bf% was around 30% in jan now having dropped my weight to 89 kg the bf% must have dropped tooas well as loss of muscle and strength.
Now meal one was breakfast which I think will remainthe same, meal 2 was a pwo shake which I will move to aftermy work out in the evening. So meal 2 must be chicken around 12 then same again three hours later but what to do before my workout do I eat a full meal or just protein?
Helps appreciated thanks to all. Oh my work is not manual it's a desk job.

[--->>405<<---]

before u go any further i suggest u get ur bf% measured again. if u have lost 15kg (or so) theres no telling what ur bf% is.

total cals required will need to be based on LBM and we need ur bf% to know what that is.

get ur bf% chekd pronto mister!

in the mean time read sticky:
dieting 101: cutting

[Ca$tro]

405 - Thaks for taking time out to read and respond to my post, i am in the process of buying some calipers and i will ppost up my readings by the end of the week. Agreed and understood that total cals are based on LBM and that BF% is a pre-requisit. Thats why i wanted to post my diet up as having lost weight i must have lost some bbf too.
I am going to read the dieting 101: cutting, i thin ki have browsed thorugh it before but i will read it in detail...

[Ca$tro]

right ordered the fat calipers as soon as i get them i will post the results...

[Ca$tro]

Right People, i am unsure of my BF%, i have bought these calipers that looked ok called the "Accu-Measure" any one heard of them...
I am going to start tracking my weight and BF% too...
I have just taken a reading and it is says i have 2-Inches of Fat on me or 50mm... Man thats more than i expected...
My weight is of right now 91.4KG...
Now i have definately hit a plateu combined with having the last 3 weeks up and down due unemployment, new job timing adjustments, family issues and no i am not using them as an excuse but i have had a real hard time fitting everything day and man go easy on me this is a learning curve for me. Yes a fell at a hurdle but i am up and roaring to get back to work in the gym and to progress, the progression so far thsi year is that i have lost a far amount of weight but unfortunately some strength and muscle too. However with work in order i just need to get the gym going regular 7 days as well as sort my diet plan out, adjust macros due to the decresed weight. Now i am going to repost this post in the nutrition forum as i want advice and help from people who have achieved great gains through combined dieting and training...

Right here is my proposed diet -
So, weight 92 KG for arguments sake.
then height 6 ft. (182.88 cm)
age 34. 35 in Nov. giving me three months to look good for my bday.
Now what next i belive i read GBrice's post cutting 101 and going off that its the TDEE -
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
so for me 66 +(13.7 x 92)+(5x182.88)-(6.8x34) = My BMR - 2006.3

Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
so again for me 2006.3 X 1.725 = 3460.8675

Now quote me if i am wrong but thats alot of cals, have i done my sums wrong??? HELP PLS
Right just so you know i am on a cut... not a bulk...
I like eating Chicken breast/Tuna/Oats/Eggs...

Below i am going to cut and paste an altered diet as a starting point please please please chime in and help a brother get the numbers and foods right...
I wake up at 6.30-7 work at 8.30 and train at 6-7 followed by cardio for 30 mins-45 mins then home food and bed around 10-11.


________________________________________
AGE 34
WEIGHT 92 KG (203 LBS)
HEIGHT 6'0 (182.88 CM)
BF% CURRENT BF% = 25% TARGET BF% = 10%

KATCH MCARDLE BMR 2006.3 TDEE 3461 LBM (203 X.80 = 162.4LB/74KG)
________________________________________
DRINK WATER 4 LTR DAILY
________________________________________

MEAL 1. 08:00AM PRO/CARB/FAT/CAL

8 EGG WHITES + 2 WHOLE EGGS 44G/9G/5G/181
1/2CUP (60G) OATS 5G/27G/2.5G/228
COFFEE /GLUTAMINE TOTAL : 49G/36G/7.5G/409KCAL

MEAL 2. 11:00AM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL

MEAL 3. 14:00PM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL

MEAL 4. 17:00PM PRO/CARB/FAT/CAL

8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 5. 20:00PM PRO/CARB/FAT/CAL
OPTIMUM WHEY 24G/2G/1G/110
1 BANANA 0G/20G/0G/75
1/2CUP (60G) OATS 5G/27G/2.5G/228
CREATINE / BCAA TOTAL : 29G/49G/3.5G/413KCAL

MEAL 6. 21:00PM PRO/CARB/FAT/CAL


8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 7. 23:00PM PRO/CARB/FAT/CAL

8 OZ. SALMON 46G/0G/4G/220
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 58G/5G/4G/248KCAL


MEAL 8. 00:00AM PRO/CARB/FAT/CAL

CASEIN SHAKE 23G/4G/1G/117
1 SPOON PEANUT BUTTER 5G/3G/8G/100
MULTI –VITAMINS TOTAL : 28G/7G/9G/217KCAL
________________________________________
DAY TOTAL = PROTEIN: 324G / CARB: 161G / FAT: 40G / CAL: 2327 KCAL
________________________________________


Right boys help out where you can all helps appreciated....

[Ca$tro]

Any body?

Bump bumP bumpy bump

[Ca$tro]

Help please need it...

[digsy1983]

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
so for me 66 +(13.7 x 92)+(5x182.88)-(6.8x34) = My BMR - 2006.3

Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
so again for me 2006.3 X 1.725 = 3460.8675

Now quote me if i am wrong but thats alot of cals, have i done my sums wrong??? HELP PLS

subtract around 500 cals for the cut. thats maintenance calories ^. also are you sure about the very active? i workout 6 times a week 90-110 mins a day and also do about 4 + hours of cardio a week and have a somewhat active job and ive got my level at moderate. (x1.55) and its working well without feeling tired or depleated.

you want to arrange the carbs in preWO and PWO mainly, meal 1 aswel if you feel you need them. i manage 105g carbs this way in a 20g/40g/40g split meal 1/preWO/PWO. no problems. no fuit either! apart from that looks fine to me.

[Ca$tro]

digsy 1983 - thanks for your reply mate - so i should be consuming around 3000 cals daily on a cut which would put into the maintainance level. I think i am very active may be not - work 6 days / train 6-7days one hour weights 30-45 mins cardio... am i at the right level??? so i were to do 2006.3 x 1,55 = 3109.765 - 500 for maintainance level puts me at 2600 cals... what do you wreckon i should aim for???
i have knocked some carbs out already - i have my oats for breakfast, next two meals are just tuna no carbs then before i work out i am having chicken with some rice after workout i am having my shake followed by chicken and rice again, then before bed just a shake. I have a banana with my PWO shake, i did used to have an apple with some meals but knocked it on the head...

I want to get my diet set in stone by friday so i can go get the shopping on the weekend and get ready to stick to the plan on monday... so quick replies appreciated...
All advice is sincerely appreciated...

[--->>405<<---]

Right here is my proposed diet -
So, weight 92 KG for arguments sake.
then height 6 ft. (182.88 cm)
age 34. 35 in Nov. giving me three months to look good for my bday.
Now what next i belive i read GBrice's post cutting 101 and going off that its the TDEE -
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
so for me 66 +(13.7 x 92)+(5x182.88)-(6.8x34) = My BMR - 2006.3

Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
so again for me 2006.3 X 1.725 = 3460.8675

____________________________
DAY TOTAL = PROTEIN: 324G / CARB: 161G / FAT: 40G / CAL: 2327 KCAL
________________________________________


Right boys help out where you can all helps appreciated....

ok castro:

1. i dont like the method u use to calculate bMR cuz it uses total body weight. i prefer katch/mcardle (i think that is harris benedict). either way ur BMR using LBM = 1861cals

2. very active is way too high of an activity multiplier for u and 95% people (give or take IMO). ive gotten away from this multiplier and suggest u do the same. LBM x 15 is better and easier for rough maintenance.

at 203 and 25% bf ur LBM = 152.25lbs (152.25 x 15 = 2283cals)

taking these into consideration i suggest u start ur cut at 2000cals low carbs:

60/20/20 pro/carb/fat
2000cals
300g pro
100g carbs
44g fat

re-work above diet to hit these macros (which looks pretty good - except ur gonna get tired of the tuna LOL..)

DROP THE BANANA (for now) is the only thing i can see u need to drop..

carbs: pre w/o, post w/o only .. every other meal have green veggies..

CARDIO: am fasted or PWO 5-6days per week 45mins moderate intensity ( around 130HR)

when u get the new macros worked out re-post new diet! good luck! (u wont need luck if u follow what we tell u )

P.S. sorry it took so long. i didnt forget u!

[digsy1983]

here's my cutting diet plan.

total cal 2158 -20/60/20 106g/330g/46g carb/pro/fat.

i'm 28 6'2" and i was 205lbs apx 22%BF apx 160 LBM at the start of this, now just over 5 week later 195lbs 13 %bf 170LBM. check out my thread "plateau on current diet" if you need any pointers to see how 405 helped arrange my diet and why.

meal 1 - 1 whole egg, 2 egg whites, 20g oats, spinnach (mixed with thyme and cinnamon for flavour)

mid morn - 1/2 tin of tuna, 90g prawns.

lunch - 1 turkey breast, broccoli.

pre WO - 1/2 tin of tuna, 1 slice of wholegrain bread. <change bread for oats or potato theres a good debate ongoing at the min about bread.lol

PWO - shake. 20g oats, 1 whole egg, 2 egg whites

dinner - chicken breast, 2 green veg.

evening snacks (or through the day)
90g prawns
shake
1 tin of tuna

before bed - 1 tub of cottage cheese (fat free)

your stats are similar to mine, apart from activity level.

[Ca$tro]

405 - Thanks for your reply mate...
BMR - 1861 CALS -
LBM - 152.25lbs
Maintainance - 2283 cals
Cut equates to - 2000 cals
60/20/20 pro/carb/fat
300g pro
100g carbs
44g fat

Green Vegies - What type of veg???
Banana - Dropped
Carbs - Pre/Post work out only
Cardio - Done after workout 45 mins Weekends fasted

I will follow what your saying mate and i wil have to work out new meals/macro / diet tomorrow and i will repost it for you to assess again. Thanks man and bless you for helping me out bro...

Digsy - congrats on your achievement mate - diet looks good and i will get on to your thread too - i have a log that i have been keeping since January man, ceratinly helps having these guys around to point you in the right direction, man i didnt even know about macros before i joined this site...


Thanks again guys for your brilliant advice

[--->>405<<---]

green veggies: broccoli, asparagus, spinach, green beans (i use frozen - cheaper)

and ur very welcome! glad i can help! look forward to hearing about ur progress and helpn u in the future if i can!

[Ca$tro]

Right i need your help again 405 - i am having problems getting these portion sizes right to 60/20/20
Can you show me how...

I have already taken out the banana as well as one meal as i simply dont have enoughtime in the day to fit in 8 meals opposed to 7 good meals spaced evenly? i removed meal 7 from the previous post...
i recalculated the daily total at the bottom and now i am under my cut level and protein level but carbs is about right...
Man feel so dumb today..

BMR - 1861 CALS -
LBM - 152.25lbs
Maintainance - 2283 cals
Cut equates to - 2000 cals
60/20/20 pro/carb/fat
300g pro
100g carbs
44g fat

Green Vegies - What type of veg???
Banana - Dropped
Carbs - Pre/Post work out only
Cardio - Done after workout 45 mins Weekends fasted

AGE 34
WEIGHT 92 KG (203 LBS)
HEIGHT 6'0 (182.88 CM)
BF% CURRENT BF% = 25% TARGET BF% = 10%

________________________________________
DRINK WATER 4 LTR DAILY
________________________________________

MEAL 1. 08:00AM PRO/CARB/FAT/CAL

8 EGG WHITES + 2 WHOLE EGGS 44G/9G/5G/181
1/2CUP (60G) OATS 5G/27G/2.5G/228
COFFEE /GLUTAMINE
TOTAL : 49G/36G/7.5G/409KCAL

MEAL 2. 11:00AM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL

MEAL 3. 14:00PM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL




MEAL 4. 17:00PM PRO/CARB/FAT/CAL

8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 5. 20:00PM PRO/CARB/FAT/CAL
OPTIMUM WHEY 24G/2G/1G/110
CREATINE / BCAA / VITS
TOTAL : 24G/2G/1G/110KCAL

MEAL 6. 21:00PM PRO/CARB/FAT/CAL

8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 7. 00:00AM PRO/CARB/FAT/CAL

CASEIN SHAKE 23G/4G/1G/117
1 SPOON PEANUT BUTTER 5G/3G/8G/100
TOTAL : 28G/7G/9G/217KCAL
________________________________________
DAY TOTAL = PROTEIN: 261G / CARB: 109G / FAT: 33.5G / CAL: 1776 KCAL
________________________________________

[Ca$tro]

come on folks help me out get this diet tweeked just right to meet the daily requirement of 2000 cals please...need to add in another 40g protein/ reduce carbs by 9g / increase fats by 11.5g. also i need help understanding this 60/20/20 policy if you dont mind then i can work it out tomorrow and get the fridge stacked for monday...
Do i need to add another meal in???

[--->>405<<---]

dude its not that hard man.. all u need to do is increase ur protein.. add another can of tuna to meal 2 and see where ur at. if still short increase ur chicken in meal 6 from 8oz to 10 oz and see where ur at.. if need be increase the other chikn meal from 8oz to 10oz.. come on now!!

and i assume u work out between meal 4 and meal 6 correct??

[Ca$tro]

405 - your the man, i am not - hence the silly Q's:
Meal 4 is before i hit the gym around 6 then a shake when i get out of the gym, shower and then meal 6 - c your the man you already predicted this...
If i add another can of tuna to meal two as suggested i am still short 10g of protein, i guess i will increase the size of the chicken breast in one of the latter meals...
whats this 60/20/20 business???? cant be grams per meal thats way too much... percentages perhaps...

[digsy1983]

its the percentage of your total daily calories split between protein/carbs/fat. 60% protein 20% carbs 20% fat. so (for simple math) if your total cals were 2000. 1200 calories protein, 400 calories carbs 400 cals fat.

worth noting, for every 1 gram on protein = 4 calories, every 1g of carb = 4 calories, and every 1g of fat = 9 cals. so if you're 10g protein short of your target you can deduce you will be 40 calories short of ya daily cal target.

[--->>405<<---]

^^ what digsy said

2000cals
60/20/20 pro/carb/fat
300g pro (60% of ur total cals. 300g pro = 1200cals)
100g carbs (40% or ur total cals. 100g carbs = 400cals)
44g fat (20% of ur total cals. 44g fat = 396cals)

1200 + 400 + 396 = 1996cals (ta da!!)

[Ca$tro]

Well i appreciate the simplified explanation lads and i will dedicate time tomorrow to get the diet right and one last post of it to get it checked if you dont mind...

[Ca$tro]

Right i am back again to pick your brains and forgive me if i am being particular or even dumb - sorry man what can i say i thought exact numbers mattered here - can you just check the diet out and see what i need to add in my totals are 95cals short and 9 grams protein short (would it make a huge difference if i was to add a second can of tuna in meal 3 i am 9 grams short and a can would give me 30 grams???) i need to knock the carbs down 9 grams??? need to increase the fat 9.5grams...
Check it see what you think and i know increae the breast size in meal 6 and that will give me the protein how do i reduce the carbs, have less rice, and how to increase the fats, more peanut butter?
Again i apologise for the idiotic questions just that i find it hard to adjust to something unless its predefined to the T...
I love you guys...


AGE 34
WEIGHT 92 KG (203 LBS)
HEIGHT 6'0 (182.88 CM)
BF% CURRENT BF% = 25% TARGET BF% = 10%
LBM 152.25 LBS BMR 1861
MAINTAINANCE 2283 CALS CUT 2000 CALS
300G PROTEIN = 1200 CALS / 100G CARBS = 400 CALS / 44G FAT = 396 CALS
CARBS BEFORE AND AFTER WORKOUT ONLY
45 MINS CARDIO DAILY

DRINK WATER 4 LTR DAILY


MEAL 1. 08:00AM PRO/CARB/FAT/CAL

8 EGG WHITES + 2 WHOLE EGGS 44G/9G/5G/181
1/2CUP (60G) OATS 5G/27G/2.5G/228
COFFEE /GLUTAMINE TOTAL : 49G/36G/7.5G/409KCAL

MEAL 2. 11:00AM PRO/CARB/FAT/CAL

2 CAN TUNA (240G DRAINED) 60G/0G/2G/258
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 62G/5G/2G/286KCAL

MEAL 3. 14:00PM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL


MEAL 4. 17:00PM PRO/CARB/FAT/CAL

8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 5. 20:00PM PRO/CARB/FAT/CAL
OPTIMUM WHEY 24G/2G/1G/110
CREATINE / BCAA / MULTI VITS TOTAL : 24G/2G/1G/110KCAL


MEAL 6. 21:00PM PRO/CARB/FAT/CAL


8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 7. 00:00AM PRO/CARB/FAT/CAL

CASEIN SHAKE 23G/4G/1G/117
1 SPOON PEANUT BUTTER 5G/3G/8G/100 TOTAL : 28G/7G/9G/217KCAL


________________________________________
DAY TOTAL = PROTEIN: 291G / CARB: 109G / FAT: 34.5G / CAL: 1905 KCAL
________________________________________

[--->>405<<---]

Dont change anything. Go with what uve got now.. Its close enuff

[digsy1983]

I'd run ya diet for a couple of days so you get the hang of eating it, but id luk for other things to substitute and mix it up a bit. The hardest part of my cut has been the same foods repeating. As long as you've got ya basic diet set out you can incorperate new foods. i.e maybe a jacket potato for brown rice.

[Ca$tro]

Been out and got my food ready, i was already stocked up on Tuna/Salmon/Chicken just had to get some veggie in...
I am ready to start tomorrow and i have to thank 405 and Digsy1983 for there solid input and advice.....

[digsy1983]

No bova pal. I'm glad I could help! I'm new to most of this stuff myself but trying to learn as much as possible from guys like 405. Everydays a school day! Lol

[digsy1983]

Also I'd stronly advice you taking photos of yourself aswell! You don't seem to notice the transformation in the mirror yourself. I've had loads of people sayin how much of changed and I couldn't really see it until I compared photos!
Gud luck aswell! You'll smach it!