What do you think of my Diet?

Hey Gents and Ladies.


Here are my stats:

Height: 177cm
Weight: 79kg
Age: 32
BF: 13-15%


The plan with my eating plan is to drop BF to 10-12% and retain as much of my muscle mass as possible, as I dont have much to spare

Ive read through DJ's stickies and have managed to construct this diet.

Please let me know if i need to add or remove anything as to achive my goal of becoming ripped :woohoo:

Meal 1. 6:30
(2whole Eggs 3 Egg whites ,@24g protein and 8 grams fat) (Cup of Oats cooked @28g Carbs and 5g protein and @2.5 g fat)+(Salmon oil caps x3 @14g fat)

Meal 2. 9.30
(1 tin Tuna, @ 30g protein +tea spoon Mayo @ 3g fat)+ (1 table spoon olive oil @ 14g fats) + cup of rice @ 36gCarbs.

Meal 3. 12:00
120g of Chicken @ 28g protein and @3g fats) + veggies + (half cup brown rice @18g Carbs)+ (Salmon oil caps x3 @14g fat

Meal 4. 15:30
(220g of Chicken @ 46g protein and @5g fats) + veggies + (150g Sweet potatoes @36g Carbs)+ (Salmon oil caps x3 @14g fat)

Train 17:15

Meal 4.18:30
P.W.O 40g pure whey iso@36g protien +60g dextrose+ cocoa powder.

meal 5. 19:30
200g Steak raw @46g protein and @6g Fats) + 100g green beans and 50g broccoli +salom caps @14g fat

Meal 6.
x2 Table spoon of peanut butter with table spoon of Apricot jam on two slices white low GI bread + glass of no fat milk.

This should render
+- 250g protein =1000 calories
+- 220g carbs =880 calories
+- 98g fat =880 calories

Total calories 2760.

What do you guys suggest?

Don't count chicken as anything but protein

Same with egss, only count protein, and the steak

Try and cut out the mayo and definitely the bread and even more so white bread

What is the jam for?

Make sure about oats, how many grams a cup is and what the carb value is

I'm no diet guru but I think your calories are abit high, especially if you want to drop BF%.

For example, I am also 177/8cm & have 12-14% BF but am 28yr old and weigh 88kg. I'm trying to lean out as well and have 2,100 cals on a non-workout days (high protein & fat, low carbs) and 2,800 cals on workout days (high proein & carbs, low fat)

As far as your diet goes,

• not sure about meal 6 hey: bread and jam? Seems like Meal 4 would be better placed here.
• Meal 4 seems abit much if you gonna train 2 hours afterwards, especially with the veggies (which I assume is high fibre thats why you didnt count calories). In exchange for Meal 4, have a mixture of slow & fast releasing carbs as a preworkout. Many people on this forum seem ti like oats and raisins.

Gains wrote: Hey Gents and Ladies.


Here are my stats:

Height: 177cm
Weight: 79kg
Age: 32
BF: 13-15%


The plan with my eating plan is to drop BF to 10-12% and retain as much of my muscle mass as possible, as I dont have much to spare

Ive read through DJ's stickies and have managed to construct this diet.

Please let me know if i need to add or remove anything as to achive my goal of becoming ripped :woohoo:

Meal 1. 6:30
(2whole Eggs 3 Egg whites ,@24g protein and 8 grams fat) (Cup of Oats cooked @28g Carbs and 5g protein and @2.5 g fat)+(Salmon oil caps x3 @14g fat)

Meal 2. 9.30
(1 tin Tuna, @ 30g protein +tea spoon Mayo @ 3g fat)+ (1 table spoon olive oil @ 14g fats) + cup of rice @ 36gCarbs.

Meal 3. 12:00
120g of Chicken @ 28g protein and @3g fats) + veggies + (half cup brown rice @18g Carbs)+ (Salmon oil caps x3 @14g fat

Meal 4. 15:30
(220g of Chicken @ 46g protein and @5g fats) + veggies + (150g Sweet potatoes @36g Carbs)+ (Salmon oil caps x3 @14g fat)

Train 17:15

Meal 4.18:30
P.W.O 40g pure whey iso@36g protien +60g dextrose+ cocoa powder.

meal 5. 19:30
200g Steak raw @46g protein and @6g Fats) + 100g green beans and 50g broccoli +salom caps @14g fat

Meal 6.
x2 Table spoon of peanut butter with table spoon of Apricot jam on two slices white low GI bread + glass of no fat milk.

This should render
+- 250g protein =1000 calories
+- 220g carbs =880 calories
+- 98g fat =880 calories

Total calories 2760.

What do you guys suggest?

Much better bro! What is your BMR and RMR?
No fats in the meal before workout. Don't count the protein unless it is from a direct protein source.
Meal 6 is kakka! No dairy and no bread while on a cutting diet. Apricot Jam is a nice word for sugar. Instead with this meal before bed why not try PB and 40g Whey Protein Concentrate.
You can eat more protein per meal. 200g Chicken/Steak/Mince works really well!

crawler wrote: Don't count chicken as anything but protein

Same with egss, only count protein, and the steak

Try and cut out the mayo and definitely the bread and even more so white bread

What is the jam for?

Make sure about oats, how many grams a cup is and what the carb value is

I disagree bro. Only count protein from direct protein sources because that way you are getting the full amino acid profile. But fats and carbs are fats and carbs are fats and carbs so I would count them. Don't count carbs in fibrous vegetables.

Ok I thought I might get abit of a hard time from you guys about meal 6. I will re look at that meal.

And will re calculate the protien intake using only meat.

@Pyro my BMR is 1816 calories and I am suited to activity profile "mod. Active" so that brings my calories upto 2815 calories.
So this would be maintenance for me.

@Bruno so my calories are probably a bit high if I want to lose the BF.

According to DJ it suggested to to lower the calories by reducing carbs and fats and leaving the protien the same.

Given my goals and the composition of my body, with regards not to lose muscle mass, how much should I drop my calories by?

2200 cal range. Check how it goes for 2-3 weeks. I go down to about 2000 with quite a lot of cardio and then I just add in a big carb meal before back and legs.

About 2000-2300 cals. You have to find your sweetspot though- the point where you maintain/build muscle and lose the most fat possible. You will also notice that if you drop cals too much you are craving sweet things the whole day or don't have energy/tired.