Please have a look at my diet

Ok so lets start with my stats:

104kg
16% body fat
23 years old

My goal is to be at 8% body fat in 14 weeks time. I have been doing this diet for the last 7 weeks following it at 99%

meal 1: 60g rolled oats + 30g whey + 7 egg whites

meal 2: 150g chicken breast with steamed brocolli

meal 3: 250 - 300 grams fillet steak with 80g brown rice (raw weight) + half an avo (Pre workout meal)

PWO shake: 30g whey protein + 30g vitargo + 3.5g HCL creatine

meal 4: 200g chicken breast + 20g brown rice (raw weight)

meal 5: 100g chicken breast + 1 cup spinach leaves + 1 teaspoon olive oil

meal 6: same as meal 5

before bed: 30g whey protein shake

Other supplements: glutamine, bcaa, animal pak, 3g omega 3,6

I end up getting about 320-350g of protein per day, and around 150g of carbs. I have given myself a cheat meal every 10 days or so. occasionally adding a re-fead day.

please let me know what you guys think.

thanx!

Hey Phily just some quick critique:

1) Pre-workout contains too many fats for my liking, a good pre will include clean, fast digesting protein for increased protein synthesis during a workout and carbs for fuel to get you through the session. Fat is slow digesting (long term energy) and coupled with a rise in insulin can lead to fat storage. The red meat and avo contains way to much fat. Grains (oats, rice ect) and clean protein (egg whites, whey) make good pre's IMO.

2) Creatine HCL is nice, but expensive

3) Last meal can be whole food, I can understand that hitting your protein macro' for the day can be tough, but whole > supplements generally speaking. Slow digesting protein is often favoured here (cottage cheese, red meat ect.)

This is all assuming you have worked out your daily caloric requirements. Consider eliminating all those carbs on rest/ cardio days.

Hey bud

Some things I would change.

Up fats to roughly 90g and drop protein to 290g roughly and fill remaining cals up with carbs.

Look at having most of your carbs around your workout.

Maybe split your 100g rice into 35g servings for meal 2 and 3 and 40g for meal 4

Also try and even out protein more, so you getting 200-250g raw weight chicken breast per meal instead of 100g here and 200g there and so on.

Also up your veggie intake to increase fibre.

I will definitely change it up a bit. Do you guys think it will be better to eat my red meat at meal 5 or 6? and then last question, what veggies are ideal because so far i have just been eating brocolli and spinach.

thanx chaps

maybe aim for the following:

200g McCain Mix veggies
200g Green beans
200g Broccoli

Split it up with your meals and you should be good. That plus the brown rice and oats will put fiber over 30g. You could also replace one or two rice meals with sweet potato (i would add this post workout meal) which will push fiber up even more.

You can also move steak to meal 1 and meal 6.

Thanx for the advise! I'm excited to change it up and see what happens.

Phily wrote: I will definitely change it up a bit. Do you guys think it will be better to eat my red meat at meal 5 or 6? and then last question, what veggies are ideal because so far i have just been eating brocolli and spinach.

thanx chaps

Eat your red meat/ fatty cuts last - just a general rule to comply with eating clean protein and carbs post workout.

Regarding vegetables, easy way is to choose green fibrous types - broccoli, spinach, Brussel sprouts, leaks, celery, friggen leaves of any sort.

@Fakey_AK: Regarding the frozen veg, I understand that those are convenient, but when cutting look at the carbs closely. You can't eat unlimited of any veg, corn and carrots are starchy (and corn is pretty glycemic). Just factor in those as carbs

Furk wrote:

Phily wrote: I will definitely change it up a bit. Do you guys think it will be better to eat my red meat at meal 5 or 6? and then last question, what veggies are ideal because so far i have just been eating brocolli and spinach.

thanx chaps

Eat your red meat/ fatty cuts last - just a general rule to comply with eating clean protein and carbs post workout.

Regarding vegetables, easy way is to choose green fibrous types - broccoli, spinach, Brussel sprouts, leaks, celery, friggen leaves of any sort.

@Fakey_AK: Regarding the frozen veg, I understand that those are convenient, but when cutting look at the carbs closely. You can't eat unlimited of any veg, corn and carrots are starchy (and corn is pretty glycemic). Just factor in those as carbs

hmmm, i never said you could eat unlimited vegs. Only reason i add mix veggies is to keep sane and have variety and add more flavour, taste to meals. As long as you counting them i dont see a problem.

Unless you competing and or want to get shredded to the bone, your average guy looking to get to 8-10% can chow them mix veggies.

Personal opinion and experience

Jap jap for me the general rule is have as much green veg as you want, but coloured Veg needs caution.