here's the cutter

[the big 1]

my thoughts are in bold. please reply with times of meals so we can get everything right. I have no problem with you eating only 120g or so with my changes, however, I've also brought your fat up to 90g or so and reduced protein slightly. 1.5g per lb. of LBM is plenty imo.

Thanks mate, great advice.

NEW DAILY MACROS (according to you)

meal 1 - 7.00-7.30am
6 egg whites 2 whole eggs added
Bowl of oats (30g of carb)
Pro-35 carb-30g fat-12g

meal 2 - 10.00-10.30am
6 oz of lean meat
Fiberous carb
1 tsp olive oil
pro-50 carbs-fibre fat-12g

meal 3 - 1.00-1.30pm
1 tin of tuna
brown pasta (30g of carb)
pro-40 carb-30 fat-low

meal 4 - 4.00-4.30pm
6 oz lean meat
brown pasta (30g of carb)
1 tsp olive oil
Pro-50 carb-30 fat-12

TRAIN

PWO - 6.30-7.00pm
2 scoops of whey (myofusion)
8 brazil nuts (or two scoops natty pb)
Pro-50 carbs-hardly none fat-16

Meal 6 - 7.30-8.00pm
4 oz lean beef steak
1 tsp olive oil
pro-35g carb-low fat-12g

Pre bed - 10.30-11.00pm
1 scoop whey
2 tsp natty pb
pro-25 carb-low fat-16g

TOTALS-
POTIEN - 285g
CARBS - 100g giv or take
FAT - 80g

so ive upped fats , changed some carb sources , and lowered protien intake.

And added rough meal timings,

Is this now looking better?

[Damienm05]

Thanks mate, great advice.

NEW DAILY MACROS (according to you)

meal 1 - 7.00-7.30am
6 egg whites 2 whole eggs added
Bowl of oats (30g of carb) I'd have 1 full cup of oats. 50g.
Pro-35 carb-30g fat-12g

meal 2 - 10.00-10.30am
6 oz of lean meat
Fiberous carb
1 tsp olive oil
pro-50 carbs-fibre fat-12g

meal 3 - 1.00-1.30pm
1 tin of tuna
brown pasta (30g of carb)
pro-40 carb-30 fat-low

meal 4 - 4.00-4.30pm
6 oz lean meat
brown pasta (30g of carb) See how it goes but you may want to have a more generous portion of carbs here. Nothing wrong with 40-60g pre-workout
1 tsp olive oil
Pro-50 carb-30 fat-12

TRAIN

PWO - 6.30-7.00pm
2 scoops of whey (myofusion)
8 brazil nuts (or two scoops natty pb)
Pro-50 carbs-hardly none fat-16

Meal 6 - 7.30-8.00pm
4 oz lean beef steak
1 tsp olive oil
pro-35g carb-low fat-12g

Pre bed - 10.30-11.00pm
1 scoop whey Bad idea. Whey is such a fast digesting protein source that it will do all but no good here. Any whole lean meat source would be better here. 1 scoop of casein is your best best. A lean steak is also a good idea. In fact, I only do casein if I wake up during the night. Otherwise, I go to bed with 6 oz. of flank steak. Digestion of red meat can take twice as long as poultry/fish/eggs.
2 tsp natty pb
pro-25 carb-low fat-16g

TOTALS-
POTIEN - 285g
CARBS - 100g giv or take
FAT - 80g

so ive upped fats , changed some carb sources , and lowered protien intake.

And added rough meal timings,

Is this now looking better?

Aside from your before bed meal, It looks pretty damn good now. Minimal changes. Meal times are all good too.
Add another 10g of fat via fish oil or 3/6/9 capsules throughout the day. Just pop 3 with breakfast, PWO, and before bed meals ideally. It's a great way to get your EFAs in without having to worry about going high on calories.

Also, don't limit yourself to brown pasta, rice, bread, and oats. Sweet potatoes, lentils, beans, chickpeas, quinoa, barley, and an endless list of other carbs are better. Run this for 2 weeks but don't hesitate to up your carbs early in the day if you're feeling lethargic or your workouts aren't as intense as you'd like. Everyone demonizes carbs now but as someone who's easily prone to gaining body fat, even I've learned they are your best friend as long as you train hard and do cardio.

[the big 1]

Aside from your before bed meal, It looks pretty damn good now. Minimal changes. Meal times are all good too.
Add another 10g of fat via fish oil or 3/6/9 capsules throughout the day. Just pop 3 with breakfast, PWO, and before bed meals ideally. It's a great way to get your EFAs in without having to worry about going high on calories.

Also, don't limit yourself to brown pasta, rice, bread, and oats. Sweet potatoes, lentils, beans, chickpeas, quinoa, barley, and an endless list of other carbs are better. Run this for 2 weeks but don't hesitate to up your carbs early in the day if you're feeling lethargic or your workouts aren't as intense as you'd like. Everyone demonizes carbs now but as someone who's easily prone to gaining body fat, even I've learned they are your best friend as long as you train hard and do cardio.

Ok, so ile up my carbs in meal 1.

And scrap the shake before bed, and have meat instead ( beef )

[gbrice75]

Ok, so ile up my carbs in meal 1.

And scrap the shake before bed, and have meat instead ( beef )

Or at least scrap the whey shake in favor of casein.

[the big 1]

Or at least scrap the whey shake in favor of casein.

cottage cheese ? mixed in with my whey ?

Or should i have the beef ?

c / cheese does contain small amount of sugar

[gbrice75]

cottage cheese ? mixed in with my whey ?

Or should i have the beef ?

c / cheese does contain small amount of sugar

Cottage cheese is a good option if you can tolerate it. It does contain a small amount of sugar, but nothing to be concerned about (you cannot use the cottage cheese with fruit mixed in though!). If you don't mind dealing with making up the beef meal before bed, that's probably your best option - for me, it's too much work when i'm ready to pass out.

Personally, I like a casein shake with a tbsp or 2 of Natty PB - it's like a snack before bed!

[the big 1]

Cottage cheese is a good option if you can tolerate it. It does contain a small amount of sugar, but nothing to be concerned about (you cannot use the cottage cheese with fruit mixed in though!). If you don't mind dealing with making up the beef meal before bed, that's probably your best option - for me, it's too much work when i'm ready to pass out.

Personally, I like a casein shake with a tbsp or 2 of Natty PB - it's like a snack before bed!

i actually dont mind cottage cheese, im gonna mix in enough to get 20g pro from it, then mix in 1 tsp pb, and 1 scoop whey.
that should do it!