Comments on my diet en training.

Am computing soon. I got this diet just want ur comments on it.. I also attach my training prog.
My BMR is 1379.5, and according to DJ's Formula, if i have it right, my calorie need to maintain is 2379.4. I took out the 20% as he recommended which gives me a calorie intake of about 1951.96.
I took my body fat and it is about 18%.
What else?
My Diet is about 1600 calories. (I have lost 10 kg since Jan 2012 (HAd baby last year).

Meal 1
Coffee, 1 cup
Milk, skim, 0.25 cups
Oats, 40 g
Omega 3 & 6 capsuals, 4 capsuals
Meal Totals:
Meal 2
Yogurt, light w/ fruit, 1 cups
rye / maize crackerbread, 2 slice
Coffee, 1 cup

Meal 3
Coffee, 1 cup
Milk, skim, 0.25 cups
Chicken, roasted, without skin, 100 g
Broccoli, chopped, 0.5 cups
Carrots, raw, 0.5 cups
Cauliflower, raw, 0.5 cups

Meal 4
Bread, Rye crackers, 2 crackers
Coffee, 1 cup
Peanut butter, 1 tbsp.
Diet Fuel, 35 g

Meal 5(After training)
95% Protein, 40 g

Meal 6
Chicken, roasted, without skin, 120 g
Cucumber, 1 cups
Lettuce, loose leaf, 1 cups
Tomato, 1 med
Dressing, oil and vinegar, 1 tbsp.


My training program:
Monday: Legs
Repeat 4 times
Leg ext: 30, Step ups x 15 p/leg, Jump squats 20

Next cycle: repeat 3 times
SMith machine squats x 20, Pile squat x 20, jump turned out squats x 20

Single leg standing calves: 4 x 20
abs

Tuesday: back
Wide lat pull down 3x 15
close crip 3 x 15
Low row 3 x 15
one arm row 3 x 12
Side laterals 3 x 15
reverse flies 3 x 15

wednesday:
Seated chest press 3 x 15
push ups 3 x 20
Barbel chest press 3 x 15
dumbell shoulder press 3 x15
lateral raises 3 x15
upright row 3 x 15
Abs

thursday
repeat 4 times
LEg curls x 30, Walking lunges x20 perleg, stiff deadlift x 20

Then: Single leg bulgarian deadlift: 3 x 15
seated calves 3 x 20

friday:
barbel curls: 3 x15
dumble alternate curls: 3 x 15
reverse grip pull up: 3 x10

rope tricep extention 3 x 15
french press 3 x15
dips 3 x 20

Cardio: (try to get in 3 to 4 time per week 30 minute (HIIT) or 45 min low cardio.

your diets pretty crappy

Thats what i got..

any advise.

wheres the protein in meal 1? why so many cups of coffee? really doest add in value to ur diet, drop the fruit and dairy. i like to get my carbs from brown rice, oats and potatoe. cracker bread sucks.

and why arent you having any carbs after training?

With my work load.. i need alot of coffe.. but if i should drop it it would immediately.

i was told carbs is the enemy. Thats the diet i paid for.

i think i need to fine tune it.

When i competed in 2009 this was my diet...cant remember clearly.. but
1/3 oats, 6 egg whites (one whole one with yello)

mid: 1/2 tin tuna.. cant remember with what..

afternoon: chicken with vegies

mid (same as other)..

after training.. i think i had a shake..

night: fish with green salad
21h00.. 4 egg whites with cinnemon..

well it would depend on your goals. are you looking to bulk or cut?

Cut please.

i will try to upload a pic taken few weeks back of where i am right now. just need to find the post and will upload.

what are your stats? age, height, weight BF %?

AGe. 33
height: 158cm
Weight: 62 (i normally weight 58 for competitions)
Body Fat: 18%.

(Size.. 8 (32).

Slagenlag01 wrote: AGe. 33
height: 158cm
Weight: 62 (i normally weight 58 for competitions)
Body Fat: 18%.

(Size.. 8 (32).

Male or Female?
EDIT: Never mind, you had a baby, female it is

would you be willing to pay for a personalised diet? DJ is our diet guru on the forum. he sells diets for a reasonable fee

Yes off course im willing to pay.

I mean, knowledge of these things come with time and training. and u guys are the expert..
I sure wont give any one legal advise if they are not willing to pay for it..

If i can get DJ to do mine.. would be excellent..
Pay is fine.

ok great, e-mail admin. hes the sight administrator. go to the contact us link on the top of the page. tell him you want DJ's mail address for a diet.

best of luck

i mailed him. Hope he get back to me.

thanx.

He will get back to you in time im sure he recieves allot of emails.