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Thread: any improvements i can make on this diet?

  1. #1

    any improvements i can make on this diet?

    Meal 1
    6 egg whites, 1 whole egg, 3oz oats, 1 banana

    Meal 2
    10oz tuna in water,

    Meal 3
    chicken breast, 1 baked potato,

    Meal 4
    chicken breast, 2 slices whole wheat toast, yogurt.

    Meal 5
    6oz grilled steak, 1.5 cups brown rice, salad or vegetables.

    Meal 6
    cottage cheese, 1 scoop whey protein

    thank you

  2. #2
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    stats and goals.

  3. #3
    5,11
    176 lbs
    body fat unknown
    been lifting on and of for 2 years due to work

  4. #4
    goal is to gain a good ripped size dont wanna be huge

  5. #5
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    1. need a bodyfat measurement, post a pic
    2. lift consistently
    3. goals should look like this: gain 3 pounds, lose x amount of fat, get to this bf, I wanna see abs, bulk to blah blah blah... can't gain without fat, can't cut without losing weight.
    4. get macros up, use fitday.com to help. just put in the amounts and find out how much protein, carbs and fat is in each meal.
    5. yes there are many improvements to be made, but first do the above.

  6. #6
    ive attached a photo

    2. lift consistently how do you mean?
    3. basically wanna gain abit more size but at the same time with the stomach tone and flatten that out abit
    4.
    meal 1
    cal 616
    fat 11.9
    carbs 85.3
    prot 43.4

    meal 2
    cal 329
    fat 2.3
    carbs 0
    prot
    72.3

    meal 3
    cal 549
    fat 17.2
    carbs 26.7
    prot 68.1

    meal 4
    cal 826
    fat22.0
    carbs 72.3
    prot 81.7

    meal 5
    cal 1,271
    fat 39.7
    carbs 135.2
    prot 88.9

    meal 6
    cal 220
    fat 6.2
    carbs 10.0
    prot 30.0
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  7. #7
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    1. Pic looks about 15% but fire is a better judge.
    2. you said you trained on and off, change that to just on.
    3. I would recommend a cut but you could bulk. you are right on the border. you will like your physique more when you cut (short term), but you will want to gain size. If you bulk you will look fatter, but after a cut you will look better (long term year or so)
    4. let's get number three figured out then we can go from there.

  8. #8
    i dont wanna get fatter thats for sure so a cut its gonna have to be

  9. #9
    Join Date
    Dec 2009
    Posts
    78
    HIIT is your new best friend. IMO, it will help you achieve your goal in no time. Diet may need a tweak here or there, but i think you're at the point where something like HIIT will help drop the BF while sparing muscle as much as possible.

    If you're not in that type of cardio shape yet, then just some low/moderate cardio for now on most days, should help out a lot.

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