my first go at a decent diet.

[pkme]

I'd go with a full spectrum BCAA/EAA supplement, not just glutamine..

do i really need a separate sup "b4 i run?". i will be getting heaps of BCAA/EAA in shakes threw out the day starting from my first meal.

Decent. Consider replacing the whey with a protein blend - whey, casein, egg, etc..

my whey/meal protein is a blend of Hydrolysed WPI, Whey Protein Isolate & Whey Protein Concerntrate. is that the same or should i really look into a "whey, casein, egg"?

Why so much fat in this meal? And from cheese of all sources? I'd drop the fat down to about 10g and drop the cheese all together or make it a minimal amount. Add 3x fish oil caps.

i started this diet build from LeanMeOut's How to Bulk & Rambo's How to Cut threds so i have no reasoning for the cheese. i will make the change! =)

Good meal - why the carbs here? Not saying it's wrong, just curious as to why they're placed here?.

no reason again i just saw LeanMeOut's carb/fat loading way and thought that would be a good thing to try.

I'd remove the carbs from meal 3 and add them here to fuel your workout. They'd make alot more sense here IMO.

ok!!

This is supposed to be a cutting diet, right? So why on earth would you purposely consume 50g of pure sugar? It's a rhetorical question, but the point is it's not a good idea IMO. I don't even like it on bulking diets, it certainly has no place here. I'd replace it with a slow burning complex carb source. Please don't bring up the PWO insulin spike; it's such a dated argument, and I believe the negatives of spiking insulin have shown to outweigh the (supposed) benefits
.

again i have no reasoning just saw LeanMeOut's was like that and i thought it was for a good reason. sounds like the stickyed diets may need an update. =)

Great meal, love this. Probably don't need the additional protein here, but no big deal.

right on!

I'd ditch the PB and add more fish oil caps. .

done.

1 scoop is plenty, WAYYYYYY too much fat here. Flax isn't even a good omega-3 source (contrary to popular belief) - i'd replace with more fish oil caps.

done.

Do you really think you're going to cut at 3600 calories? I highly doubt it, I believe your caloric needs is way overblown here. The formulas almost always come out on the high side IMO. Your protein needs to come down - 426g is way too high and unnecessary. With your stats, 300g protein would be plenty - trust me. That would shave 125g/500 calories off right there. Your fat definitely needs to come down as well. I'd get it down to around 60g or so. That's another 600 calories shaved off. Now you have a cutting diet - and even 2500 calories might be high-ish.

i have no idea! =). you must be right about the numbers i thought it was high my'self. ty very much for your time gbrice75 im just waking up to all this stuff so i need a bit more time and advice. im not in a rush for my first cycle. i will make all the edits to diet and post back up again and see how we go. cheers!

[gbrice75]

do i really need a separate sup "b4 i run?". i will be getting heaps of BCAA/EAA in shakes threw out the day starting from my first meal.

Maybe so, but you're not eating a meal before the run, and it's first thing in the morning - i.e. you're essentially doing fasted cardio. I would personally always take a BCAA/EAA supp prior to any fasted activity.

my whey/meal protein is a blend of Hydrolysed WPI, Whey Protein Isolate & Whey Protein Concerntrate. is that the same or should i really look into a "whey, casein, egg"?

It's not the end of the world or a 'must', it's just what i'd personally prefer. You blend is still all whey. If you can easily make the change, I would. But don't sweat it.

i started this diet build from LeanMeOut's How to Bulk & Rambo's How to Cut threds so i have no reasoning for the cheese. i will make the change! =)

Understood. TBH, those threads are way outdated and we're in the process of updating them. Sorry for any confusion!

i have no idea! =). you must be right about the numbers i thought it was high my'self. ty very much for your time gbrice75 im just waking up to all this stuff so i need a bit more time and advice. im not in a rush for my first cycle. i will make all the edits to diet and post back up again and see how we go. cheers!

Great attitude bro, stay like this and you will go far!

Looking forward to seeing your edited diet, good luck, keep us posted!

[pkme]

ok let's try again !


*****Wake (BCAA/EAA, 10g Glutamine, 5g Vit C) then 45-50 min Fat Burning Jog (6)*****
Meal 1: (7am) Cod Liver Oil Caps
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
50g Oatmeal Rolled Grain - 2.5/11.3/1.7/0.2
74g Multigrain Bread - 6.7/34.8/2.2 (0.5Sat)/1.9
5g Vegemite - 1.3/0/0/0
1x Animal Pak - 6/4/0/0
Total: 48.6g Protein / 53.2g Carbs / 5.1g Fat / 3.9g Sugar
-------------------------------------------------------
Meal 2: (9am) Fish Oil Cap
100g Kangaroo Grilled - 22.1/0.3/1.3/0.1
100g Broccoli Raw - 3/7/0/2
Total: 25.1g Protein / 7.3g Carbs / 1.3g Fat / 0.1g Sugar
-------------------------------------------------------
Meal 3: (11am)
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Broccoli Raw - 3/7/0/2
Total: 52.1g Protein / 12.1g Carbs / 1.2g Fat / 3.8g Sugar
-------------------------------------------------------
Meal 4: (1pm) Tribulus, Creatine
2 Cans of Tuna - 35.2/0/0.8/0
100g Broccoli Raw - 3/7/0/2
2 Eggs Boiled (White Only) - 5.2/0/0/0
100g Brown Rice Long-Grain Steamed - 3/23/1 (0Sat)/0
Total: 46.4g Protein / 30g Carbs / 1.8g Fat / 2g Sugar

******************Workout for 1 hour (2pm)******************
Meal 5: (3pm) 5g Vit C, Creatine
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
74g Multigrain Bread - 6.7/34.8/2.2 (0.5Sat)/1.9
100g Sweet Potato Baked with Skin - 2/21/0/6
1x Animal Pak - 6/4/0/0
Total: 68.7g Protein / 60.2g Carbs / 2.6g Fat / 8.1g Sugar
-------------------------------------------------------
Meal 6: (4pm)
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
Total: 20g Protein / 25g Carbs / 1g Fat / 0g Sugar
-------------------------------------------------------
Meal 7: (6pm) Fish Oil Cap
100g Broccoli Raw - 3/7/0/2
100g Fish (Mackerel) - 19/0/2/0
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
Total: 23g Protein / 9.3g Carbs / 18.4g Fat / 4.2g Sugar
-------------------------------------------------------
Meal 8: (7pm then bed 30 min later) Fish Oil Cap
1 Scoops of Casein Protein - 24.5/1.8/0.6/1.4 with water
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
Total: 25.5g Protein / 4.1g Carbs / 17g Fat / 3.6g Sugar


Grand Total = 309g Protein / 201g Carbs / 48g Fat
Calories 2040 + 432 = 2472