Help review my diet.

[beanwagon]

im currently in the process of reviewing my diet what do you guys think, i made a dairy of everything i ate for a week here it is




background info, im 73 kgs/160 pounds, train martial arts 4 to 5 days a week often 2 times a day, do you think my current diet is adequate?

here is a sample from my new diet plan for a day



what you think

[beanwagon]

Im going to aim for 131.4 grams of protein a day over 7 meals for a 73kg individual( that’s 21.9 grams per meal.) using a ratio of 1.8 grams of protein, per kg of bodyweight

I have suggested a minimum of 6 meals a day trying to eat every 2 to 3 hours as frequent feeding ensures a constant influx of protein, carbohydrates and essential fatty acids required to maintain an anabolic state.( my client trains 4-5 days a week often 2 times a day, so this is important for growth and recovery)

I have also upped my water intake from 2 litres a day to aim for around 3.5 litres of water a day.

I have also added different types of carbs throughout the day depending on energy/recovery needs (simple carbs directly after exercise is shown to decrease recovery times)
All Chia seeds have been soaked in water for 24 hours as research shows this increases the nutrient content and absorption rate .


*recover shake(blended) = 1 serve oats fast absorbing carb and protein supplement ( anabolic injection by balance),banana, blueberries, chia seeds dash of honey and cinnamon with skim milk or water for post workout.

* omega 3 up (3 capsules, 3 times a day with food).
* pre-biotic everyday for e.g. yakult in the morning,

[beanwagon]

sad face

[gbrice75]

Bump for the OP.

Personally, i'm too lazy to reference the diet in that format...

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

bean welcome man..

1. what r ur stats? age weight height bf%

2. what r ur goals? cutting bulking?

3. 130g protein is about half what u should be eating..

[beanwagon]

im 23, 160 pound or 73 kgs, under 10% body fat, train mixed martial arts and Brazilian jujitsu, 4-5 days a week, often twice a day,

goals are to increase lean muscle

[beanwagon]

thats me if it helps i dont lift weights( havent for nearly 3 years now)

[Armykid93]

Bump for the OP.

Personally, i'm too lazy to reference the diet in that format...

Thinking the same damn thing lol