Critique

[bob87]

So with the help of another member who works the same as me fly in fly out 2 weeks at work 1 week at home, I have come up with a diet like this.

Brekky 5.30 am 2-4 poached eggs, 1piece multigrain toast, 1 grilled tomato
Smokeo 10am chicken breast and salad no dressing.
Smokeo 2pm tuna and salad no dressing.
Dinner 6pm lean meat and vege
Gym 7pm
Snack 8-830 protein shake and a handful of nuts

Aiming for about 2900cals with macros around 50-30-20 or similair so I can drop fat.
Should I add a shake between brekky and smokeo and lunch and smokeo:

I am 173cms 96kg approx 25% bf I wanna build a better body getting married in July.

Training
Monday chest bi
Tuesday legs
Wednesday back
Thursday 1hr cardio
Friday shoulders tri
Saturday 1hr cardio
Sunday rest or cardio


Suggestions appreciated

[bob87]

Forgot to ad abs in there once a week too!

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

most importantly what the heck is smokeo? LOL...

seriously.. if ur bf is 25% and u weigh 96kg u should be eating about 2100-2200cals/day to cut.. ur tdee is 2984cals..

[bob87]

most importantly what the heck is smokeo? LOL...

seriously.. if ur bf is 25% and u weigh 96kg u should be eating about 2100-2200cals/day to cut.. ur tdee is 2984cals..

Smokeo is a break we take during work we don't stop for lunch at 12 we stop at 10 and at 2 working 12 hr days

Roger I'll do the math on what I'm eating it might actually be lower then what I eat.

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

ok.. ur diet needs work whether ur eating the rite amt of cals or not.. u need carbs pre w/o and post w/o.. breakfast could be better too,.. i suggest u post ur diet with macros and cals .. put the total of both at the bottom.. u also need to be doing cardio 5-6 days per week in the am fasted for 45minutes or PWO...

[bob87]

No worries I'll take a look after I finish work this Arvo, I've been trying to get in the gym for some cardio before work but it is hard with 12hrs of work a day in 40+ degrees celsius everyday as well as training in the Arvo but if I really want change and that's what it takes I'll do it.

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

Where r u from man?

[bob87]

Australia. Perth.

[bob87]

Ok i did this quickly on lunch

Brekky 5.30am 2eggs 1grilled tomato 1 piece multigrain bread 245cals-20gc-15.5gp-11gf
snack Low Fat Yogurt- cals 250-47gc-11gp-3gf
10am 100g Chicken Breast Garden Salad 217cals-3gc-29.5gp-8.2gf
snack med size apple-72cals-19gc-0gp-0gf
2pm 2 cans Tuna Garden Salad 452cals-3gc-82.5gp-10.2f
Dinner Either Lean Beef or Fish.......Fish Mixed veg 336cals-23.8gc-49.2gp-3.2gf

Total 1572cals-115.8gc-187gp-35.6gf
So im not eating enough.
add a couple of protein shakes at 120cals-3gc24gp-1gf each
i normally work out after dinner so i should add another meal after dinner i think

[bob87]

bump

[Back In Black]

Mate, look at 405's log and have a look at his diet breakdown and have a look at mine

http://forums.steroid.com/showthread...=#.T0jidolYDTo

Both about the same amount of cals but diff macro's. Try and work around those.

I've been to Perth, hot, hot, hot.

[bob87]

Mate, look at 405's log and have a look at his diet breakdown and have a look at mine

http://forums.steroid.com/showthread...=#.T0jidolYDTo

Both about the same amount of cals but diff macro's. Try and work around those.

I've been to Perth, hot, hot, hot.

Cheers mate it is so hard for me to set up a perfect diet as i work on a mine sat for 2 weeks then home for 1. So we live in a camp and pretty much can eat only what is made available by the chef and the kitchen.....ive only just strarted eating like this so i will keep it up for a few weeks and see how i go.

[Back In Black]

Good luck with it, starting a new diet is always tough at the best of times but at 25% you should drop quite a few kilo's just by eating clean while you are away and training hard and counting cals when at home. May not get you to 10% but it'll get you looking alot better!

[bob87]

Cheers mate i might start a log to keep motivated and track my results