Does this diet look good for me

[BigHuman]

Wake up 7am - 5 White Eggs 1 Yolk scrambeled in a pan on 1 Wholemeal Toast.
100g Of oatmeal with skimmed milk and strawberrys.

9:30am - Met-rex Meal Replacement Drink 36g protein,19g carbs,1.1g fat

10:30am - 3 scoops of bsn NO-Explode before training
TRAINING - 50 mins

Post work out - BSN Syntha-6 Protein Shake

1 hour after shake - 1 and a half chicken breasts, 75g brown rice, cup of broccli

3pm - Tine of Tuna , 75g wholeweat pasta, cup of broccli

5:30pm - 100g Of organic museli with 50g pumpkin seeds added. for healthy fats

7:30pm - one chicken breast, small sweet potato, cup of broccli

10pm - Full tin of tuna used, 5 egg whites, tuna omlete - last meal before bed time

Thats it so about 7 small meals.
I weight 90kg and im 6ft with 11% bf
Any comments on my diet, think I need to up protein or up carbs? or maybe take some carbs out or something.
Cheers.

[audis4]

What are your goal? we need macros as well.

[beuno]

this diet looks like you are trying to cut up whilst still packing on some muscle. I like the way you use complex carbs that are low in gi and you use a variety of protiens.

I'm a believer in Vitamens, and flax seed oil

I like it - in a way... but macros will help more.

[BigHuman]

this diet looks like you are trying to cut up whilst still packing on some muscle. I like the way you use complex carbs that are low in gi and you use a variety of protiens.

I'm a believer in Vitamens, and flax seed oil

I like it - in a way... but macros will help more.

yeah i do want to be more cut, get the look like im doing a competiton , skin really tight around muscle.

But I dont want to sacrifice my size ive got.

I eat alot of food, and love to eat, i get hungry like every two hours easy, and if i dont eat for like over three -4 hours then i get really shaky hands!
I am trying to get my muscles bigger, but want to keep pretty lean , dont want to get bloat/water look

[beuno]

ok. You are 11% you will need to be 5-8% (healthily) to be skin tight. To achieve this watch your calories KJ. No more than 2300kj that should be healthy enough. Stay away from salts, and starchy foods, that includes pototatoes although sweet pototoes are OK.

Eat lots and lots of green leafy veges. I noticed you had brocholi that's OK, but add lettuce etc.

Keep your foods raw - take oats 100mg is great, esp. for breaky. Don't have carbs at night time and definatly NOT before you sleep.

Don't drink soft drinks, alcahol, fruit juices, stay away from chocolates.

Eat lots of food low in GI.

Being hungry is FINE as long as you are giving your body what it needs. Hunger could just be because your stomach is larger from eating till you were full in the past.

Shaky hands is because you don't have enough sugars. If you get like that grab a piece of fruit. Otherwise it could just be because you are under stress - not good for the body.

So much I can say, but they are the basics and it's always preferred that you create your own meal plan with foods you enjoy that work for you. If you want a generic diet I can help, but your's seem fine - just edit to the details I listed above

[perfectbeast2001]

ok. You are 11% you will need to be 5-8% (healthily) to be skin tight. To achieve this watch your calories KJ. No more than 2300kj what is this figure based on? that should be healthy enough. Stay away from salts, and starchy foods, that includes pototatoes ???? although sweet pototoes are OK.

Eat lots and lots of green leafy veges. I noticed you had brocholi that's OK, but add lettuce etc. why add lettuce it is mostly water.

Keep your foods raw I would think cooking them is fine! - take oats 100mg is great you cannot accurately suggest ammounts until the whole diet is broken down with macros , esp. for breaky. Don't have carbs at night time and definatly NOT before you sleep.

Don't drink soft drinks diet soda is fine , alcahol, fruit juices, stay away from chocolates.

Eat lots of food low in GI. again we need to see the whole diet with macros

Being hungry is FINE as long as you are giving your body what it needs. Hunger could just be because your stomach is larger from eating till you were full in the past.

Shaky hands is because you don't have enough sugars. If you get like that grab a piece of fruit Cowboy up and deal with it, im sure you can wait till your next meal. Otherwise it could just be because you are under stress - not good for the body.

So much I can say, but they are the basics and it's always preferred that you create your own meal plan with foods you enjoy that work for you. If you want a generic diet I can help, but your's seem fine - just edit to the details I listed above

List your diet with macros, I think it could be improved but I am too lazy to work out macros myself!!!

[brutesinme]

[QUOTE=beuno]ok. You are 11% you will need to be 5-8% (healthily) to be skin tight. To achieve this watch your calories KJ. No more than 2300kj that should be healthy enough. Stay away from salts, and starchy foods, that includes pototatoes although sweet pototoes are OK.

Ok, this is bugging me. kj stands for kilojoules, and is a much smaller unit than a Calorie. A Calorie or kcal is equal to approx 4 kj. so you would be suggesting 2300 kcal or 9200 kj.

[IBdmfkr]

List your macros per meal and total for day..

I'm guessing you're trying to cut bodyfat?

Btw, BEUNO.. why do you suggest no potatoes while cutting? I've seen many people use them without a problem.

[beuno]

generally speaking, cutting up is more than just loosing bf, it's also about reducing water as well as keeping your skin and body in top health.

Starchy foods like white breads, pototoes etc can put the stomach into overtime, and use a lot of our energy into burning it off, when you would rather energy in other places like supplying the muscle with what it needs. In turn it can slow the body down (put simply) bloating can occur. Sweet potatoes don't really come into this catagory tho in the same way whole meal bread doesn't come into the same catagory as white bread. To much and you can feel very tired

This can be said for milk as well, it contains Casein (found in superglue). Milk itself isn't bad for you, but in the purpose of what your goals, stay away from milk - but yoghurts are OK in small quantities.

You don't need to get rid of potatoes just limit them.

Research on geen leafy vegetables shows that it does play a major role in recovery of muscles tissue by aiding the repair of cells within the body - particularly to muscle cells as it aids in recovery. So Poppie wasn't to far off. When I say AIDS I mean it AIDS it doesn't repair muscle cells but it helps you deliver the protien and energy to the right places instead of storing it as fat.

Alot of people think that diet soda, or diet drinks are fine... the problem with them tho is that it can create to much gas inside the intestine - and again going back to the role of our digestive system is to aid in digestion. You want to keep it smooth running. Flax seed oil is great for this.

Oats are great because they are down to basics - you're body will love it and it will do what it needs to do without affecting your skin, bloat, water retaining etc. It has no fat in it - it's perfect. You just want to make sure you boil it though - bit of common sense lol

2000-2300kj is from the Harris-Benedict formula.I just took it from your height and weight. It's only an indication but that will help you drop off your kilos

Always watch what your body is doing though. If you do have the shakes reach for fruit. Don't get to the stage where you hold it out and your driving in your car turning a corner sharp and you blank out. This shouldn't be the case tho if you are watching your diet... that way if you do get hungry, you can hold out with peace of mind.

Again, do your diet but these are just some helpful tips imho from what we had studied in Health.

you're diet is fine btw just tweak it if need to and learn more about how your body functions with certain foods etc

[brutesinme]

generally speaking, cutting up is more than just loosing bf, it's also about reducing water as well as keeping your skin and body in top health.

Starchy foods like white breads, pototoes etc can put the stomach into overtime, and use a lot of our energy into burning it off, when you would rather energy in other places like supplying the muscle with what it needs. In turn it can slow the body down (put simply) bloating can occur. Sweet potatoes don't really come into this catagory tho in the same way whole meal bread doesn't come into the same catagory as white bread. To much and you can feel very tired

This can be said for milk as well, it contains Casein (found in superglue). Milk itself isn't bad for you, but in the purpose of what your goals, stay away from milk - but yoghurts are OK in small quantities.

You don't need to get rid of potatoes just limit them.

Research on geen leafy vegetables shows that it does play a major role in recovery of muscles tissue by aiding the repair of cells within the body - particularly to muscle cells as it aids in recovery. So Poppie wasn't to far off. When I say AIDS I mean it AIDS it doesn't repair muscle cells but it helps you deliver the protien and energy to the right places instead of storing it as fat.

Alot of people think that diet soda, or diet drinks are fine... the problem with them tho is that it can create to much gas inside the intestine - and again going back to the role of our digestive system is to aid in digestion. You want to keep it smooth running. Flax seed oil is great for this.

Oats are great because they are down to basics - you're body will love it and it will do what it needs to do without affecting your skin, bloat, water retaining etc. It has no fat in it - it's perfect. You just want to make sure you boil it though - bit of common sense lol

2000-2300kj is from the Harris-Benedict formula.I just took it from your height and weight. It's only an indication but that will help you drop off your kilos

Always watch what your body is doing though. If you do have the shakes reach for fruit. Don't get to the stage where you hold it out and your driving in your car turning a corner sharp and you blank out. This shouldn't be the case tho if you are watching your diet... that way if you do get hungry, you can hold out with peace of mind.

Again, do your diet but these are just some helpful tips imho from what we had studied in Health.

you're diet is fine btw just tweak it if need to and learn more about how your body functions with certain foods etc

A lot of thisdoesn't make any sense to me. Why would you differentiate sweet vs normal potatoes in this context? Why advise against casein? is it only because it can be used in the production of adhesives? Flax seed oil is used in the production of varnishes, yet you advocate its use. Yes, leafy greens are good, but in a later post you say broccoli is only "ok". Broccoli is one of the healthiest foods in the world. People question you, Bueno, because it seems you don't really know what you are talking about.

[C_Bino]

Well if I can give some imput I would really look at what you need. Say you need 3400 cals for the day. Try to split them fairly evenly between meals and the same with carbs, as to keep a level blood sugar throughout the day. I personally dont like the idea of shakes, so I would cut it out at 9:30 and probably have a red meat with some potatoe. Also the meal at 5:30 I would try to get a lean protein source from meat instead of just your grains and cereals. Put some fish in the diet to help boost the unsaturates.

I cant offer much more advice until you split up all the macros for us.
List your diet and then break down how much protein/carbs/fats each meals has and then an end of day total.

[IBdmfkr]

Beuno.. I understand you're trying to help but much of what you've said looks great on paper and sounds like you just read it off of a website or out of a book.

Which of these things you listed have you actually tried and seen results from?
How many competitors or friends have you helped get down below 5% BF with what you just listed?

Not trying to bash on you, just inquiring about your background and experience.

[beuno]

It's pretty much all theory... hence why I haven't given an actual diet.

A diet should be suited to the individual - what works for you and that takes trial and error on the individuals part. But there are a few rules etc to go by, I have just listed them.

Whatever you decide to do, you should always keep into consideration how your body works, and interacts with certain foods. And that's all I've done.

Of course, if I were to give my personal experience for 'cutting', it wouldn't help the next person because my body finds 'cutting' easy to do.

And it's helped me before I go on stage for modelling or whatever. I have trouble bulking ... now.

[BigHuman]

ok thanks for all the comments people, so im going to cut out milk except for when i make my oatmeal in the morning, and i have already added spinach and rocket leaf to my daily dose of broccli, also have added red and green peppers , im going cut out potatos but just eat sweet potatos, should i cut out pasta white pasta? and only eat wholeweat pasta? or should I just stick to wholegrain rice? Ive also been advised to start doing cardio 3 times a week , 30 mins sessions. for last few months ive done none, but bf has stayed 11% even with no cardio, so if i add 1 and half hourse cardio a week, plus changes in diet this should help reduce bf% right?

[beuno]

dude I can't wait to see what you look like- even now you look heaps freakin good...

It sounds like with your current diet you've found your 'maintainable' kj intake, so by adding some extra cardio it will help. If it doesn't just reduce your kj intake each week and see how your body responds. If you start to see your body eating into your muscle to much, then increase your cardio and return your kj intake to normal.

I like how you added peppers too.

Dont' forget about salts if you want to shread the excess water. Use idoised salts if you are going to add salts (just for the health benefits in it)

[BigHuman]

dude I can't wait to see what you look like- even now you look heaps freakin good...

It sounds like with your current diet you've found your 'maintainable' kj intake, so by adding some extra cardio it will help. If it doesn't just reduce your kj intake each week and see how your body responds. If you start to see your body eating into your muscle to much, then increase your cardio and return your kj intake to normal.

I like how you added peppers too.

Dont' forget about salts if you want to shread the excess water. Use idoised salts if you are going to add salts (just for the health benefits in it)

Shreading the excess water is what im after, thats why ive just dropped my D-bol from cycle and im now doing injectible winny instead.
But not to sound dumb here, which I am really
But What are Idoised salts? are these salts in certain types of food ?
Thanks for all the info

[beuno]

Shreading the excess water is what im after, thats why ive just dropped my D-bol from cycle and im now doing injectible winny instead.
But not to sound dumb here, which I am really
But What are Idoised salts? are these salts in certain types of food ?
Thanks for all the info

What I meant to say is eleminate salts from your diet - Idoised salts is what you need if you are going to have any. It helps transport vital nutrients to areas of your body, but will still bloat you (because that's how nutrients move - through water. But if you don't have salts for a few days it should leave the body (this is what I normally do before I model).

Just look on the labels of salts - it will say if it is iodised.

what roids are you on? Just wini?? if you are taking wini I wouldn't worry about the salt delima

Anyways, show us pics dude would love to see how great you look.

[BigHuman]

What I meant to say is eleminate salts from your diet - Idoised salts is what you need if you are going to have any. It helps transport vital nutrients to areas of your body, but will still bloat you (because that's how nutrients move - through water. But if you don't have salts for a few days it should leave the body (this is what I normally do before I model).

Just look on the labels of salts - it will say if it is iodised.

what roids are you on? Just wini?? if you are taking wini I wouldn't worry about the salt delima

Anyways, show us pics dude would love to see how great you look.

well im on test prop every day mixed with tren every day, equipoise , and was taking d-bol 50mg a day, but have dropped them for injectible winny.
as want to loose some water ive gained from d-bol

here is photo close up of me now.
Il post another after a week of taking out all potatos,milk,white bread, and adding spinach and peppers to my daily dose of broccli.
only carbs going eat are brown rice,wholemeal bread,wholeweat pasta,sweet potato.

[1buffsob]

What I meant to say is eleminate salts from your diet - Idoised salts is what you need if you are going to have any. It helps transport vital nutrients to areas of your body, but will still bloat you (because that's how nutrients move - through water. But if you don't have salts for a few days it should leave the body (this is what I normally do before I model).

Just look on the labels of salts - it will say if it is iodised.

what roids are you on? Just wini?? if you are taking wini I wouldn't worry about the salt delima

Anyways, show us pics dude would love to see how great you look.

Your advice makes little sense. I truly don't think you know what you're talking about.

BTW, why would winny have anything to do with salt intake?

[perfectbeast2001]

Your advice makes little sense. I truly don't think you know what you're talking about.

BTW, why would winny have anything to do with salt intake?

Agreed. Bueno knows all about eating healthily according to what he was taught in PE. This has no basis for a diet in BB. IMO his own diet need a lot of work.

[beuno]

sounds good to me bud... looks good now. U look pretty hard already... will keep an eye on the progress too

[IBdmfkr]

[beuno]

Guys why don't you help him out then?? Instead of beating up.

I will never give a generic diet. Which is like trying to fit a square into a circle hole. All I did was provide some info of how the body reacts to certain foods, which in turn can help out with loosing water in a healthy way, and loosing weight in a healthy way.

There are so many ways of loosing water, and weight but the other ways that I have heard of can be dangerous, and not benificial for the body. All I did was give basics on how the body works with certain foods etc. In the same way you can loose weight healthy or loose weight quickly by just not eating.

If you feel you have a generic diet that is foolproof for anyone go ahead.

[1buffsob]

Guys why don't you help him out then?? Instead of beating up.

I will never give a generic diet. Which is like trying to fit a square into a circle hole. All I did was provide some info of how the body reacts to certain foods, which in turn can help out with loosing water in a healthy way, and loosing weight in a healthy way.

There are so many ways of loosing water, and weight but the other ways that I have heard of can be dangerous, and not benificial for the body. All I did was give basics on how the body works with certain foods etc. In the same way you can loose weight healthy or loose weight quickly by just not eating.

If you feel you have a generic diet that is foolproof for anyone go ahead.

You really have no clue what you're talking about, do you?

[perfectbeast2001]

Guys why don't you help him out then?? Instead of beating up.

I will never give a generic diet. Which is like trying to fit a square into a circle hole. All I did was provide some info of how the body reacts to certain foods, which in turn can help out with loosing water in a healthy way, and loosing weight in a healthy way.

There are so many ways of loosing water, and weight but the other ways that I have heard of can be dangerous, and not benificial for the body. All I did was give basics on how the body works with certain foods etc. In the same way you can loose weight healthy or loose weight quickly by just not eating.

If you feel you have a generic diet that is foolproof for anyone go ahead.

As mentioned before your diet ideas are based around "healthy eating" and looking after your digestive system ect. These principles really have no bearing on either the bulking or cutting stage of a BBers diet. You may be able to advise my mum how to diet like that but it is useless for BB. If your diet worked you wouldn't be 150lbs would you. I would happily supply a diet critique if this guy can be bothered to work out his macros ect.

[1buffsob]

Can I get an Amen?

[JohnboyF]

Amen brother!

[huge dude]

wheres the macros big human