My Diet

Hy Guy's

I would like you guy's to have a look at my current diet and see where I could make change's to improve it.I am currently training 5 day's a week and I train for 45 min's on weight's and then I do 20 min's of cardio where I try to keep my heart rate around 130 bpm .

I train first thing in the morning on a empty stomach all as I have is a pre-work out.I am currently in my bridge period and I am on whinny , I am looking at dropping some body fat as my goal atm.

My stats: Age 27, Weight 96 kg's, Height 1.75 m, BF 18% Checked at VA.

My diet is as follow's

Post work out 9:00 am
2 scoops of whey

Meal 1 10:00 am
200 g chicken breast
100 g brown basmatie rice

Meal 2 13:00 pm
200 g chicken breast
100 g brown basmatie rice

Meal 3 16:00 pm
3 hole egg's
1 large banana

Meal 4 19:00 pm
200 g lean steak
150 g broccoli, green pepper and baby marrow

Meal 5 21:30 pm
2 scoops of whey
1 table spoon of peanut butter (salt and sugar free)

2 to 3 littler's of water a day

Supplement's: Multi vitamin ,vitamin c, milk thistle and omega 3's

I some times have a cup or two of Jacob's coffee with 1 sweetener in it and very little milk on the day's where I cant wait for my next meal.

Macro's : Fat 70 g, Carb's 186 g, Prot 320 g, Cal's 2700

I have been eating like this for the last 2 weeks and have noticed I am losing some weight and looking
leaner I just think I could get it better with some help from u guy's.

I would appreciate any feed back from you guy's as I have much respect for the advise you guys give.

Thank's

Jaxcs wrote: Hy Guy's

I would like you guy's to have a look at my current diet and see where I could make change's to improve it.I am currently training 5 day's a week and I train for 45 min's on weight's and then I do 20 min's of cardio where I try to keep my heart rate around 130 bpm .

I train first thing in the morning on a empty stomach all as I have is a pre-work out.I am currently in my bridge period and I am on whinny , I am looking at dropping some body fat as my goal atm.

My stats: Age 27, Weight 96 kg's, Height 1.75 m, BF 18% Checked at VA.

My diet is as follow's

Post work out 9:00 am
2 scoops of whey
Rather 1 scoop whey isolate and 15g BCAA's

Meal 1 10:00 am
200 g chicken breast
200g brown basmatie rice

Meal 2 13:00 pm
200 g chicken breast
100 g brown basmatie rice

Meal 3 16:00 pm
4 whole egg's

Meal 4 19:00 pm
200 g lean steak
150 g broccoli, green pepper and baby marrow
1 Tblsp Peanut Butter

Meal 5 21:30 pm
2 scoops of whey
1 table spoon of peanut butter (salt and sugar free)

4-5 litres of water a day

Supplement's: Multi vitamin ,vitamin c, milk thistle and omega 3's
Hope you didn't use the milk thistle on cycle as that will hinder gains

I some times have a cup or two of Jacob's coffee with 1 sweetener in it and very little milk on the day's where I cant wait for my next meal.
Nothing wrong with this

Macro's : Fat 70 g, Carb's 186 g, Prot 320 g, Cal's 2700
Only count protein from direct protein sources

I have been eating like this for the last 2 weeks and have noticed I am losing some weight and looking
leaner I just think I could get it better with some help from u guy's.

I would appreciate any feed back from you guy's as I have much respect for the advise you guys give.

Thank's

HI Pyro

Thank's for the reply unfortunately I am on a tight budget atm so I will see what I can do about getting the BCAA's .

I will try and get a bit more water down the hatch I just start to fell sick when I drink to much water.

I only started the milk thistle when I started with the whinny , should I stop it until pct start's ?

I use a app called Fat Secret so I just enter in the food I eat there and took the info off there but I am glad u told me that I only need to count protein from direct source's .That's why I love this site I learn some new thing every day

Haha yeah sure bud no problem! Stop the milk thistle until PCT I think. You can buy the BCAA's for very cheap from Ondier. www.bssa.biz He sells 500g for less than R100 and its top notch.

Well I can differently make a plan for that price and I have been to Ondier's site was thinking of buying he's peanut butter too because that is really cheap to .

Yep used to buy most of my supplements from him cause he's so cheap. His chocolate isolate used to sell for half the price of now damn those were good times!

Jacxs you need to eat before you do weight training

I agree with iMan..you need to get in a meal before hitting the weights bud, you need to put something in the gas tank! And post workout you need to get in some carbs as well to replenish your muscles of glycogen etc. So get yourself some dextrose or vitargo, take it with your whey, 40g roughly will be good enough

The meal you listed at 10am (hour after workout) is perfect

Hi guy's

Thanks for the reply I here what u guy's are saying I some times eat 80 g oats and 30 g raisins before leg day in stead of the pre work out . I am scared if I eat a extra meal every day before gym and add in the carbs in the post work I will be a bit to close to my maintaince cal for the day. I dnt really struggle with power when I gym with out eating well ateast it does not feel like do .

And how would I eat and take the pre work out before gym cos I am at gym about 40 mins after waking up can I take it with my food?

And if I do eat before I traine and add a carb in the post work out would I then lower carbs on the other meal's throw the day.

Jaxcs wrote: HI Pyro

.

I only started the milk thistle when I started with the whinny , should I stop it until pct start's ?


use essentiale instead and milk thistle during PCT...