any advice !!!!

[gymfreak1978]

29
5'10
14.5 stone
BF 16%


Hi any ideas or suggestionson my current diet plan


MEAL1= 100g of oats 3 whole eggs, 1 bannana 2 scoops of whey protien 1 black coffee

MEAL2 = 250g chicken breast 100g brown rice, 1 portion of broc& green bean & olive oil

MEAL3 = 100g oats 2 tins of tuna with olive oil, 1 portion of broc 50g of sweet potatoe, 3 rice cakes

MEAL= 4 8oz steak 100g pasta 1 portion green bean, 1 bannana

MEAL 5= 2 tins of tuna with olive oil & 3 pitta bread with nuts

MEAL 6 = 250 g of chicken breast, 100g jack potatoe 1 portion mixed veg

MEAL 7 = 8 egg whites with 2 scoops of whey protein & oilive oil

[novastepp]

protein, carbs, fats, totals, goals??

looks decent but we need stats my man.

[gymfreak1978]

protein 250g-300g
carbs 600g-700g
fats 90g-100g

training days i will eat a 100g protein 100g carb more

my goals are two put on lean muscle, while keeping fat gain down and eating as clean as possible.

[Phate]

protein 250g-300g
carbs 600g-700g
fats 90g-100g

training days i will eat a 100g protein 100g carb more

my goals are two put on lean muscle, while keeping fat gain down and eating as clean as possible.

dang bro, you will gain some muscle off that, but you'll gain alot of fat too, i'm close to your weight and eat your same protein with half your carbs

are you cycling or not right now?

you need to calculate your caloric needs for a day, cause i think you are overshooting them by about 1000-1500 which is way too much if you're trying to lean bulk

[gymfreak1978]

hi, yea i'm overshooting my caloric needs but i'm quite lucky in that respect that my fat gains have been minimal.

cycling D'bol, test E, decca

[Phate]

29
5'10
14.5 stone
BF 16%


Hi any ideas or suggestionson my current diet plan


MEAL1= 100g of oats 3 whole eggs, 1 bannana 2 scoops of whey protien 1 black coffee

MEAL2 = 250g chicken breast 100g brown rice, 1 portion of broc& green bean & olive oilchange rice to sweet potatos

MEAL3 = 100g oats 2 tins of tuna with olive oil, 1 portion of broc 50g of sweet potatoe, 3 rice cakes
cut out rice cakes, they are high GI and will spike insulin, not needed now
MEAL= 4 8oz steak 100g pasta 1 portion green bean, 1 bannana
hope it's whole wheat pasta, though even so i would change it to a better carb, how bout some pearl barley in low sodium beef broth with green beans thrown in
MEAL 5= 2 tins of tuna with olive oil & 3 pitta bread with nuts
again, whole wheat pita or ezekiel break with natty pb
MEAL 6 = 250 g of chicken breast, 100g jack potatoe 1 portion mixed veg

MEAL 7 = 8 egg whites with 2 scoops of whey protein & oilive oil

whey protein before bed is useless, it's a quick digesting protein and is digested in 45-60 min, get some casein protein or some lowfat cottage cheese if you don't mind dairy
k, well in that case i'll just adjust a couple things

[gymfreak1978]

yea its all whole wheat bro, would eating cottage cheese still be the case as i wake
during the night 2 consume more protein

will make those ajustments accordingly

[Phate]

yea its all whole wheat bro, would eating cottage cheese still be the case as i wake
during the night 2 consume more protein

will make those ajustments accordingly

depends on how often you are waking up, though personally i would skip the waking up and taking more protein unless you are already in that habit, the reason being that waking keeps you from entering REM sleep, which in turn will limit the amount of GH released

personally i think that 8-10 hours of uninterrupted sleep with 50-60g of slow release protein is fine

[gymfreak1978]

i will have 2 research a little on rapid eye movement. i guess in return u will limit the amount of GH released, MAKES SENSE !!. gonna knock waking up on the head, and like u said have slow digesting proteins b4 bed