please have a look at my diet..

Hi, I need some help with my diet, the pass 4weeks has been the cleanest I have ever eaten and I picked up a good 2kg.. But I'm still struggling with my abdominal fat to come down..

My stats are :
22 years
1.57m tall
57kg

Please note I am very sensetive to carbs as my stomach gets big after a lot of carbs like in my pre-workout meal n post workout meal..
I worked out that I need to hit 2500 calories(500 surplus)to bulk n I've gained 2kg already..
So that mean I need 250/250/50 as I'm working with a 40/40/20 ratio..

My diet:
Meal 1(8.30)
3scrambled eggs
2brown bread(toasted)
1 medium Banana
20g whey
40g oats

Meal 2(11.30am)
23 almonds(15g fat)
1 tub of cottage cheese(30g protein)

Meal3(lunch-2.00pm)
Half chicken
Mixed veggies
20g salt and sugar free peanut butter

Meal4(pre-workout-6.30pm)
30g oats
1 medium Banana
15-20g raisans
And sometyms a whey if I missed a few grams of protein in the day

Start gym just after 7

Meal5(post-workout-9.00pm)
1scoop crea-mass(20g carbs)
10gram creatine-mono
10gram glutamin
(Soon to add bcaas in a week or 2)
2scoop whey(40g)

Post-workout meal(9-45pm)
Half chicken/200grams fish
Baked potato
Mixed veggies
20-40gram peanut butter(depends on how short I am on protein and fats)

*sometimes I don't get to eat everything due to work so I just end up eating a lot of peanut butter before I sleep..

On off days I eat about 2200-2300 calories and try and follow a 40/30/30
Weekend I don't usually reach any of my macros properly..

Your creatine mono post workout is a waste as you need an insulin spike. Your problem is simple science law of energy- you are eating more calories than what you need. This is why you are gaining mass. Essentially you are bulking at the moment. I work out your maintence calories to be 2115 cals so for fat loss you need to eat 1692 cals. Diet look very good just drop a meal somewhere.

Tanx pyro..
Where can I have the mono on training days ? On off days I usually have 10grams mono with 100percent fruit juice in the mornings..and instead of eating 2500cals and 250/250/50 can I drop carbs abit to 25/180/50 per day at around 2380-2400 per day(remove 1 brown bread at breakfast)..
And also the glutamin tub said that I shoud have it at breakfast,pre-workout n post-workout and before bed ? Should I follow that or just have it post-workout ? And bcaas n glutamin on off day, where can I have them ? Or should I leave them on off days ?

The instructions for Glutamine is correct and yes you should have them on your off days as well. Make sure you drink at least 20g Glutamine per day. Leave the fruit juice as that´s gonna make you fat and bloat your stomache. Bud your maintenance calories is 2200cals, so why do you want to eat more than that if you want to drop fat? For fat loss I would recommend 1700cals, and for a body recomposition (i.e fat loss and lean bulk) you could eat maintenance cals and add a shitload of cardio.

Tanx will do that.. And the reason I want to eat more is because I'm bulking atm and I do HIIT twice a week n normal moderate cardio twice a week.. I want to get to atleast 60-62kg before I start cutting.. And when I do cut and start to follow 1700 or 2200 calories.. Howmuch protein/carbs/fats should I have? I'm assuming less carbs maybe 100g? My knowledge on cutting is minimal as I've been bulking most my gym life.. I started off gym at 48kg 3.5years ago.. I was skinny as f*#k..

Edit: actually I didn't know what I was doing most my gym life until recently..

That´s a good cardio schedule. Well done on your progress so far. Hopefully you haven´t tasted the AAS needle yet? :whistle: Carbs are very unique to the individual. Some people can lean out on mountains of carbs while others can only eat carbs in moderation while bulking. I would say a 40:40:20 split is a good starting point and then your body will tell you where to go from there.

smally99 wrote: And when I do cut and start to follow 1700 or 2200 calories.. Howmuch protein/carbs/fats should I have? I'm assuming less carbs maybe 100g? My knowledge on cutting is minimal as I've been bulking most my gym life.. I started off gym at 48kg 3.5years ago.. I was skinny as f*#k..

Good advice from Pyro. 2200 is definitely enough for you to bulk smally99. Keep it there. You're going to get fat eating 2500 at your height and weight bud. If you are set on eating more keep it to lifting days 40/40/20, and then more healthy fats on non lifting days and high protein, low carbs 40/20/40 and aim for 1900 a day. You can switch your cardio/off days to 50/10/40 now and then, followed by a high carb, low fat day on a big lifting day. Don't overcomplicate it for now, but if you are gaining fat try that. Cycling your carbs and calories keeps your body guessing and your metabolism up. Works for me.

Tanx just started that cardio 3weeks ago, nope never touch the needle yet, only did stupid things like dbol only, superdrol only and anaps only.. I know it was a waste of my time, money and effort, I could of had that money and bought 2kg of 0.N Whey, will use roids in a few years, not now.. I'm going to drop the bread and see how it goes with my bulk.. Tanx again pyro..

Pleasure bro and let us know if you need any help. All the best!

Sounds like a plan, tanx muscle.. Will do that..

Hi guys.. I'm having a problem and have a few questions..
1) When does insulin need to be spiked ?
2) Howmany times a day should it be spiked ?
3) I'm still holding a stomach and I'm eating 2100cals a day(220p/160c/60f) but I dropped cals I'm hitting 220p/130c/60f and stomach was still big, so my question is if I drop to say 1700/1800 or 1900 calories a day(what do u guys suggest) and drop carbs to say 80g will I pick up muscle ?
4)What's the best food to spike insulin ?

Tanx guys..

smally99 wrote: Hi guys.. I'm having a problem and have a few questions..
1) When does insulin need to be spiked ? Only directly after your workout
2) Howmany times a day should it be spiked ? ^^^
3) I'm still holding a stomach and I'm eating 2100cals a day(220p/160c/60f) but I dropped cals I'm hitting 220p/130c/60f and stomach was still big, so my question is if I drop to say 1700/1800 or 1900 calories a day(what do u guys suggest) and drop carbs to say 80g will I pick up muscle ? Keep the cals to around 2000 and halve the carbs.
4)What's the best food to spike insulin ? Vitargo or Dextrose or Fructose powder

Tanx guys..

Tanx pyro..

So at 2000 cals and 40/40/20 it will be 800 cals from carbs.. So half it and get in 400 cals.. And where do I put that extra 400 cals in ? Protein or fats ? Can I make it at 60/20/20 or 50/20/30 ?

You will get these calories from fats. Make it 40/20/40 P/C/F.

Tanx pyro.. Really appreciate it..

Hi so this is my new diet on 2000 calories..(40/20/40)(200/100/88)

My stats
-22years
-1.59(not accurate but am quiet short)
-57kg

Meal1-3eggs(18p), whey shake(24p) and hi pro,low-carb(24p,20c)
65p,20c...
Meal2- tub of cottage.-cheese, nuts(almonds)(15f)
30p,10c,25f
Meal3-half chicken(its an estimate of protein) anyone know the real macros of 1 breast and 1 leg-medium), 40g peanut butter
30p+10p(peanut butter)and 22f
Preworkout- half bowl oats,small banana, 50g future life, 15g whey shake
25p,45c
Post-virtagro, 30g whey
25p,30c
Meal4- half chicken, hand-cup veggies(its an estimate of carbs)
30p,10c
And I put 40 grams peanut butter which is 10protein and 22fats

Total
220p,115c,69f
I usually add more peanut butter to meet my macros but atm I'll be getting them this weekend only so this week I'm eating more nuts and sometyms shorting on fats by a few grams, and carbs its hard to stick to 100 but I try n get in 100, its too easy to eat carbs..

Anyone help to perfect this diet ?

Oh and cardio down to twice a week and abs on leg day, am working out 4times a week..
Tanx..

Get an app called MyFitnessPal.

Hi guys
I need some more of your advice..

So I've been cutting using an IF way and it has been workn great, lost a lot of fat and maintained my weight. My 8 hour eating window was from 2.30pm to 10.30pm.
On training days(3times a week) I use to eat 20percent above maintenance so it was 2300calories and on cardio/non-training days I use to eat 30percent below maintenance so it was 1700 calories.. My maintenance is around 2100calories.

But now due to medical reasons I have to take tablets in the morning on an empty stomach and eat something atleast 30min. Later. So I need to know can I just eat a banana half hour later n carry on my IF diet or do I change to a normal cutting diet eating at a defecit(1600calories).

Tanx

Can you possibly move your IF window to start early then? Thing is once you´ve broken fast that´s it game over.

I doubt its possible, I gym from 7-8pm.. I work from 9-6, if I have my breakfast latest at 9.30 then by 5.30 my 8 hour period will be over n I'll have nothing to eat for post workout. From what I know post-workout meal is important in IF. Can I follow a 6meal cutting diet for the time-period ?

Lol who's gonna stop you my man? It can only do you good to switch to another diet form and then back onto the one you love when you are able to. Keeps the body guessing.

Haha tanx man..

Hi
I think I have a small problem. From the IF cutting diet I moved to the 6meal a day cutting diet and I'm following 1650 calories, where my maintenance calories are at 2100 at 57kg. I'm doing 2 cardio sessions a week(1 intense and 1 moderate) and 3days gyming 5x5. It feels like I'm loosing muscle with fat or I'm not sure if its just water. I am also taking a fat burner to help loose fat and loose my stomach.
What I want to know is..
Is it smart to gym 5x5 while cutting ?
And could it be that I'm loosing muscle aswell ?
My macros are: 180p/120c/50f..

My meals are:

Meal1 - banana
- whey

Meal2 - almonds

Meal3 - half chicken
- oats
- banana
- peanut butter

Meal4(pre-workout)
Banana
Whey
Half scoop Pre-workout super pump

Meal5(post-workout)
Whey
Vitagro

Meal6 (9.30pm) - quater chicken
- veggies

My arms and shoulders look like they have lost a lot of size.
I do incoporate some bicep,tricep,lat and lil extra shoulder work on my 3 training days.
Should I change the way I train ? Or is it my diet ? I follow my diet 95percent and only the odd weekend I go completly off..

At a glance I think the diet ...no rice /potatoe esp PostWO and to many bananas ...no oats and p/nut butter together ...have a look at what Koe posted yesterday for bloody one...or Pyro can get more technical ...

smally99 wrote: Hi
I think I have a small problem. From the IF cutting diet I moved to the 6meal a day cutting diet and I'm following 1650 calories, where my maintenance calories are at 2100 at 57kg. I'm doing 2 cardio sessions a week(1 intense and 1 moderate) and 3days gyming 5x5. It feels like I'm loosing muscle with fat or I'm not sure if its just water. I am also taking a fat burner to help loose fat and loose my stomach.
What I want to know is..
Is it smart to gym 5x5 while cutting ?
The more intense you train the better, period. You are losing muscle because of your diet. Too few calories and too little protein.
And could it be that I'm loosing muscle aswell ?
My macros are: 180p/120c/50f..

My meals are:

Meal1 - banana
- whey

Meal2 - almonds

Add protein here

Meal3 - half chicken
- oats
- banana
- peanut butter

This is costing you at the moment. Protein with Fats or with Carbs. Never carbs with fats. Tip: Whenever you eat carbs, make sure your protein is as `clean` as possible with no fat on it. E.g If you are going to eat chicken, eat the chicken breast and avoid the rest.

Meal4(pre-workout)
Banana
Whey
Half scoop Pre-workout super pump

Meal5(post-workout)
Whey
Vitagro

Post WO meal 1h after training: White meat with lots of carbs

Meal6 (9.30pm) - quater chicken
- veggies

My arms and shoulders look like they have lost a lot of size.
I do incoporate some bicep,tricep,lat and lil extra shoulder work on my 3 training days.
Should I change the way I train ? Or is it my diet ? I follow my diet 95percent and only the odd weekend I go completly off..