Diet fine tune

[manmanman]

Hey all, i will post my proposed diet here for fine tuning please


I'm aiming for 2900cals a day split 40p/45c/15f

280p/315c/46f



Meal 1- 90g oats
1 scoop protein

36p/52c/9f


meal 2- 140g chicken
110g rice
56p/78c/9f


Workout


meal 3- 295g tuna
110g rice
54p/86c/23f


meal 4- 140g chicken
110g rice
56p/78c/9f


meal 5- 140g mince
98g potato
40p/21c/10.5f


meal 6- 140g mince
40p/0c/10.5f


Total 282p/315c/71f
1128/1260/639 cals


There will be green vegies mixed in there.

My main concern is the amount of fat, im unsure how to lower it.

Please share all feedback, cannot wait to discuss this.

Was not easy trying to figure this all out haha


Thank you all

[Ajc330]

in meal 2 im confused, it says 9g of fat from the chicken? how are you preparing this and are you makin with or without skin? chicken shouldnt be adding that much fat

[Ajc330]

also 23g of fat from tuna? i dont understand where you are gettin these macro numbers from

[manmanman]

http://www.muscleandstrength.com/art...ding-diet.html

gave chicken breast 1.2f per 28g of breast.
for the tuna 3 cans of 95g

[manmanman]

The chicken is skinless breast in a pan

[Ajc330]

wow for some reason i thought chicken breast was leaner

http://www.fatsecret.com/calories-nu...namount=95.000 here it says 0.78 g of fat for a 95g can of tuna so 0.78 x 3 = 2.34 so thats about 21 g of fat right there, take that away from ur 71g of previously calculated fats for the day, and youre at 50g of fat for the day, and your goal was 46 which isnt too bad

[manmanman]

i am with you on the thought of it being leaner

my mistake i used flavouredjohn west tuna


what else can you pick at it for me??

[Ajc330]

i think your diet looks really good, but i have a feeling you will get sick of eating the same food every day shortly, and how knowledgable are you on diet? and whatre your stats? i can give you some great ideas for healthy fat sources, complex great for energy carbs sources, and lean mean protein sources

[manmanman]

thank you

21
89.5kg

15%(est)

as for the same thing , its not reay i factor but i would love other suggestions

[Ajc330]

thats not bad bro, and anytime , so youre not a complete newbie, well i would say invest in a george foreman grill, it will make ur experience in the kitchen only 100 times easier and faster u can slice up all kinds of veggies, dab on some olive oil and grill them in a matter of minutes, steaks, chicken, shrimp, salmon burgers, they all come out great..

also i think a great addition to your diet would be some eggs, either hard boiled or fried with the 0 calorie cook spray, theyre great first thing in the morning or just before bed

whole wheat pasta is another great complex carb source, its hearty and will be sure to fill you up

[Ajc330]

one thing i forgot to mention, and this comes from arnies mouth, eggs are high in nutrional value and the protein inside eggs are special, being that your body uses 80%? 90%? of the eggs total protein value, which is the highest percent of any food to my knowledge

[manmanman]

i brought a george grill the other month half price


not complete nub lol

i was unsure where to put eggs in

[Ajc330]

i brought a george grill the other month half price so you are set and ready to get lean!


not complete nub lol

i was unsure where to put eggs ineggs are great firs thing in the morning with oats, or if u want make 2 egg sandwiches using whole wheat bread, cant go wrong there, also right before bed, you can have them just plain, no ketchup, no bread or any carbs with them, the fat in the eggs will keep ur metabolism busy for a period of the night, and ur body will surely use the protein while sleeping to build muscle if you are lifting

all in bold

*EDIT*
one egg is only 70 calories4.5g of fat i believe? 5g of protein?

[manmanman]

im about to have a swim, ill give a more detailed reply in a hour

[Ajc330]

ill check on the thread when i wake up :P happy swimmin

[manmanman]

learning to swim is not enjoyable haha

im thinking 2 eggs just as i go to bed to displace any late night snacks

[manmanman]

Anyone else want to put in?

[Ajc330]

i think thats a good idea, right before bedtime should be perfect, probably one of the healthiest late night snacks u could have

[manmanman]

Thanks, this may be a noob question but id rather ask than wonder.

My calorie goal and macros should result in lean gains with hard workouts?

just because i see guys posting about 4-4500cals a day

[Ajc330]

anytime man, the only dumb question is one not asked

near-perfect diet and solid work outs will result in gains, you just have to make sure to be eating the right amount of calories for your specific goal..

what exactly are your stats (weight height bf%) and i can give a good estimate of about how many calories you should be takin in for lean gains

[Ajc330]

ahh sorry forgot you mentioned stats already, but how tall are you>

[manmanman]

Thank you, im considering starting a log on here to give myself more accountability

179cm

[Ajc330]

i think youre eating enough, if you dont see any gains, up your calories another 200, and keep doin so until you see results.. by the way, what kind of rice and potatoes are you eating?

[manmanman]

im assuming 200 with the same split?
rice is brown rice
potatos are brown ones, unsure of the name sorry

[manmanman]

completed first day of the diet today, add 2 eggs prior to jumping in bed

didn't feel like i ate much food at all, is that normal?

[Ajc330]

yes, im on my diet and im hungry after almost every meal, but thats because i was eating a lot more before i went on my diet, but listen youre probably eat once every 2-3 hours so your metabolism will be kicked up and you will feel more hungrier, just drink a big glass of water, maybe even 2, with every meal, it will help fill you up

[Ajc330]

you want lean mass gain not any fat, so keep eating clean, eating around 3000 calories should be fine for you to build , but like i said if u dont notice any gains or notice ur lifts going up, up your calories another 200, with protein source mainly, id say 150 cal protein 50 carb if u can

[Armykid93]

Regarding your original post, your diet looks good but you need to vary foods a bit, your gonna get sick of eating the same thing day in and day out. Don't worry about bringing your fat down it looks fine to me. All in all looks pretty good OP.

Tweaking your diet slightly, increasing macros and calories when needed as previously stated is the way to go. You will see results.

[manmanman]

thank you for the feedback guys, how long would yoy suggest staying at same.calories for? 4/6 weeks?

[manmanman]

today went exact on the diet, except for a tea spoon of strawberry yoghurt.

[Ajc330]

i would say 2 weeks bro, if u dont notice any gains on ur lifts, (and when i mean gains i mean a few extra reps of the same weight u did last week, or adding another plate and bein able to rep it out a few times) i would ditch the yogurt though, dairy really doesnt have a place in diet unless you are bulking with the only exception to cottage cheese

[manmanman]

yeah the yoghurt wasnt a good idea haha


2 weeks? ok ill stixk to that

[mianna]

yogurt !!! is good!!!

[Ajc330]

Hey all, i will post my proposed diet here for fine tuning please


I'm aiming for 2900cals a day split 40p/45c/15f

280p/315c/46f



Meal 1- 90g oats
1 scoop protein

36p/52c/9f


meal 2- 140g chicken
110g rice
56p/78c/9f


Workout


meal 3- 295g tuna
110g rice
54p/86c/23f


meal 4- 140g chicken
110g rice
56p/78c/9f


meal 5- 140g mince
98g potato
40p/21c/10.5f


meal 6- 140g mince
40p/0c/10.5f


Total 282p/315c/71f
1128/1260/639 cals


There will be green vegies mixed in there.

My main concern is the amount of fat, im unsure how to lower it.

Please share all feedback, cannot wait to discuss this.

Was not easy trying to figure this all out haha


Thank you all

your diet looks really good and clean, but there is only one change i would make, swap out ur protein shake for meal 1 and substitue in egg whites, thats all i see that needs tweaking

[manmanman]

does not having wpi post workout pose a bad effect? or will the food cover that

[Ajc330]

wpi? whey protein? if u mean whey protein after PWO u dont need it, i lost 20 lbs and acheived my avatar pic with no supplements whatsoever, just 2 twenty pound dumbbells and body weight exercises doin full body workouts + real whole natural foods

[manmanman]

alright all the media confused me, thanks

[Ajc330]

np, i dont even buy protein shakes anymore lol, i prefer real food over shakes