My daily plan

Hey guys,

Please do give me your opinions and feedback on my current diet, I know it's not a perfect diet so that's why I am throwing this out there for assistance.

I am out of bed at about 05:30, I try have a 20 min cycle first up.

06:00 - A bowl of all-bran with full cream milk (I know, bad bad on the milk)

07:00 - Green apple and low fat yogurt

10:00 - 100-150g boiled chicken breast

14:00 - 3 boiled eggs, yolks included

16:30 - Workout and cardio followed by protein shake

Dinner - Veggies and beef (This week)

Before bed - Another protein shake

I know I could be doing better with the fruit and Veg


Please let me know your imput.

What are your goals Teebag?? Give us some more info about yourself, age, BF% etc

That would help hey.

I don't have any intentions of being massive, I know this might come across as arogant or a tad homo but I want a cover body. Really low body fat with a bit of size.

I am 29, the last time i checked my bf% was around 14%. I work out 5 days a week in the evenings and morning I hit HIIT stationary bicycle cardio.

Anything else you need to know?

I want a cover body. Really low body fat with a bit of size.



Dont we all Teebag :lol: :lol: get the body fat down a bit more and then look at a basic cycle..Its about diet and training to get results with a bit of AAS help

mike123 wrote: I want a cover body. Really low body fat with a bit of size.



Dont we all Teebag :lol: :lol: get the body fat down a bit more and then look at a basic cycle..Its about diet and training to get results with a bit of AAS help

:lol: Didn't know how else to put it.

My suggestion to you is to buy a food scale and start weighing out your food. Look at the stickies in the dieting section, they will give you guidelines as to how you should set out your diet.

Reading the stickies can take a long time and understanding everything is another thing altogether. If you have the money and you really want to get your diet perfect, get hold of DJ and he will sort you out with a good diet. After all, he is the king.

You eat far too little aswell. I'm dieting down and I eat more than you do.

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dobby8233 wrote: My suggestion to you is to buy a food scale and start weighing out your food. Look at the stickies in the dieting section, they will give you guidelines as to how you should set out your diet.

Reading the stickies can take a long time and understanding everything is another thing altogether. If you have the money and you really want to get your diet perfect, get hold of DJ and he will sort you out with a good diet. After all, he is the king.

You eat far too little aswell. I'm dieting down and I eat more than you do.

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Thank you Sir, I will be sure to do that.

No sweat bro. Go to the contact us page and send admin an email stating that you want to get a diet from DJ and admin will send him your email adress.

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I think DJ still busy making lighties ..but give it a shot

I will do, thanks guys!

if DJ is still unavailable ask Admin to get you in touch with me

Will do, thanks once again!

Surely he is just off the forum for a while?? This is an income for him, hopefully he won't make you wait although he is doing something very important.


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he is busy with personal business. im also sure he is just taking a break from the forum for a while. but try e-mail him, like I said I can help if he doesn't have the time

There are plenty coaches out there bro. I used dj for 12 weeks and it was amazing ! Now using a guy in the states as I'm wanting to get more serious .. They well priced and its the best thing to do if u want results fast

Please stop emailing me for contact details. I do not give out contact details of anyone anymore, including DJ.

Edit: Just so that we are clear, mods don't have special privileges and the normal rules apply to them as well. I had an agreement with DJ about the diets that predate to no-contact rule, but the agreement had advantages for both parties and due to that agreement no longer benefiting both parties it was terminated.

Howzit guys,

I am battling to reach my daily protein intake and my carbs are slightly on the high side, fats seem to be okayish.

Daily intake should be:

Protein - 270g
Carbs - 142g
Fats - 81g

At the moment I am only taking in the below:

Protein - 235g
Carbs - 179g
Fats - 84g

Changed up my meals a bit, not sure if they are correct or if I am eating them at the right times or if they compliment each other. (Shit this pisses me off!)

Breakfast 06:30 - 40g All Bran flakes mixed with 36g Evox 100% whey and full cream milk, dropping the full cream shit today!

Snack 08:00 - Apple and Nutriday yogurt 100g

Snack 09:00 - 40g salted peanuts

Meal 1 10:00 - 150g boiled chicken breast with about 100g raw broccoli

Snack 12:00 - 100g biltong

Meal 2 14:00 - 3 boiled eggs with yolk

17:30 36g protein shake after workout

Dinner 19:00 - 150g chicken and 100g veg

Before bed +/- 21:30 - 36g protein shake


Thanks,

I would do it like this :

Meal 1 6:30
50 to 100 g oats and 1 scoop whey


Meal 2 9:30
150 to 200 g chicken breast 100 g brown rice

Meal 3 12: 30
150 to 200 g chicken breast 100 g brown rice

Meal 4 15:30 pre work out
50 to 100 g oats with some raisin's


Meal 5 post work out
2 scoop's whey some dextros or banana

Meal 6 18:00
Lean steak 150 to 200 g and some veg and spoon of peanut butter or half a avo

Meal 7 20: 30
2 scoops of whey 1 spoon of peanut butter ( salt and auger free)

This is a similar structer I follow but u will need to get a app or program to help work out your Macro's and u just adjust the weight of food to wht cal 's u want to eat to gain mass or to cut .