I have a poor diet

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

New Diet:
Breakfast: shake with 200 ml of skimed milk, 4 soup spoons of oat, and 2 soap spoons of protein
Lunch: 150g of Grilled beef or pork or turkey with 100g of rice
Snack (normally before training): I don't know what to put here
Dinner: 150g of Chicken with some salad

What do you think?

cant say cuz i dont know what the total cals and macros are for this diet. is a "soup spoon" a new found measuring device i have not heard about?

also ur gonna wanna eliminate dairy for awhile IMO

[super.muscle3]

cant say cuz i dont know what the total cals and macros are for this diet. is a "soup spoon" a new found measuring device i have not heard about?

also ur gonna wanna eliminate dairy for awhile IMO

Sorry bro I could put here the weights of what I'm going to eat in grams, but I don't have a balance at home to measure this thing exactly.

Also what do you do when you're at home with nothing to do and start thinking in food and actually eat something that screws up your diet?

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

Sorry bro I could put here the weights of what I'm going to eat in grams, but I don't have a balance at home to measure this thing exactly.

u need to get a digital food scale and weigh all ur food uncooked. then u need to utilize a website that gives u macronutrient breakdowns for all the food u weigh.this is the only way IMO to have an accurate diet with any degree of predictability!

Also what do you do when you're at home with nothing to do and start thinking in food and actually eat something that screws up your diet?

i dont have that problem. u should have enuff food in ur diet to keep u fairly satiated. its gonna take some mental fortitude on ur part. i also drink about 250oz water everyday to help between meals. u can also look for an appetite suppressant in the beginning. once u have been on ur diet for a month or so it should get a good bit easier. my daily cals have ranged from 1400-5000 in the same week. set ur mind to it and do it man.

ephedrine 25mg (primatene 2pills 12.5mg each)
caffeine 200mg
baby aspirin 81mg

I WOULD SPLIT THIS IN 2 IN THE BEGINNING AND TAKE A HALF DOSE. this should help control appetite for a week or so. its called an ECA stack if ur not familiar and i have used it. take a half dose when ur hungry. id leave at least 4hrs between doses and not exceed 3 doses per day.

and like i said id start with a half dose. and dont take any after 2-3pm so u can go to sleep at nite..

[super.muscle3]

i dont have that problem. u should have enuff food in ur diet to keep u fairly satiated. its gonna take some mental fortitude on ur part. i also drink about 250oz water everyday to help between meals. u can also look for an appetite suppressant in the beginning. once u have been on ur diet for a month or so it should get a good bit easier. my daily cals have ranged from 1400-5000 in the same week. set ur mind to it and do it man.

ephedrine 25mg (primatene 2pills 12.5mg each)
caffeine 200mg
baby aspirin 81mg

I WOULD SPLIT THIS IN 2 IN THE BEGINNING AND TAKE A HALF DOSE. this should help control appetite for a week or so. its called an ECA stack if ur not familiar and i have used it. take a half dose when ur hungry. id leave at least 4hrs between doses and not exceed 3 doses per day.

and like i said id start with a half dose. and dont take any after 2-3pm so u can go to sleep at nite..

Ok now I'm getting the results I want and loosing bf and weight (seems I'm on the right diet).

Later on I'll want to gain muscular mass without gaining fat back. What should I change then on my diet?

Or can I do both things at the same time (gaining muscle and loosing fat)? What should be the diet for that?