Lookin for a good diet

[gazbrum2009]

hi im 6'1 , 211pounds 22%bf and im lookin for a good diet to start. i wanna loose the fat and get good muscle any ideas please im fully dedicated. what protein shakes is best plus what food

[**TOP**]

You need to find out your TDEE and your bmr This will allow you to gauge your total colories needed for ingestion.After finding the numbers subtract 500 then use this diet as a default or guideline to input your numbers..TOP



Meal 1
2-3 Whole Egg and 8-10 Egg Whites
Oatmeal

Meal 2
1.5 Scoops Whey Protein
1 tbs natty peanut butter

Meal 3 (Lunch)
Meat source
2 cups veggies
1 tbls natty peanut butter

Meal 4
Meat source
1 CUP brown rice


Post Workout
1.5 Scoops Whey Protein

Meal 5
Meat source
2 Cup Steamed Brocolli
2 tbls natty p.b.

Also it would be in your benefit to take in fish oil with these meals,just remember to add the calories from the oils,best o luck...TOP

Like i said before this diet should be a default only. Meaning you can use the foods writen but the amounts will vary from individual...TOP

[gazbrum2009]

is there diffrent brands with whey protein in it ? wich is best to get mate. thanks for the big help! cheers

[**TOP**]

Yes there are different brands but please dont think that you must have whey protein to have this work. Just watch the cholesterol levels,and fat levels. I take muscle provider from beverly international. But the key to all of this (steroids or not) is diet and repetition!!...TOP

[Turkey]

is there diffrent brands with whey protein in it ? wich is best to get mate. thanks for the big help! cheers

the best protein PWO is whey hydrolysate, b/c it is truly a 'fast' protein

whey isolate is highly bioavailable, but I think it's speed is grossly overrated

I have achieved excellent results by forgoing the shake, and either drinking liquid egg whites, or just eating a pro/carb meal right after a workout; the issue is sometimes your stomach/appetite isn't ready for anything too heavy after a strenuous workout, so the shake is advantageous in that way

personally, i would avoid whey blends, or at least anything with whey concentrate

[gazbrum2009]

cheers lads. i got a blender is there any good healthy smoothis i can make or nah?