My Daily Diet

Hi Folks,

So Smally99 inspired me to type out my diet plan on here.

I would appreciate any comments on it and possible changes to lean out a bit without losing muscle.

Stats:

Age: 24
Height: 180cm
Weight: 84KG
Fat %: Well I am estimating between 10 and 12. I'll try and post some photos today or tomorrow.
Lean Body mass: (taken on 11%): 74KG
Calories for maintenance: 2460

Current Cycle:

Week 1-4 Winny 40mg ED
Week 1-14 Test Cyp + Proviron 20mg ED
Week 15-17 Test prop 150mg EOD + Winny 40mg ED
PCT 2

I have just finished the Winny, so I'm at week 4.

My diet on an average day. Pretty constant expect for dinner.

Breakfast 7:40

4 egg whites and 2 yolks
Hard rolled oats raw in Exox Synergy whey (1 scoop)
1 Banana

Snack 9:00

1 medium size carrot (raw)

Snack 10:30

Peach

Lunch 12:00

1 Chicken breast fillet cooked in butter
1 cup mix veg
1 cup brown rice/couscous

Snack 14:00

1 Medium banana

Snack 15:00

1 can tuna with mayo

Snack 16:00

60g raw peanuts

(train at 16:30)

Dinner 18:00 (or immediately after training

Hake fillets or 1 pork chop or lamb shop
1/2 cup brown rice
1 Cup broccoli
1 Cup Carrots
1 Cup Green Beans

Shake 20:00

Nutritech Whey (1 Scoop)

Snack 21:00

1 Can tuna with Mayo

Casein 22:00
1 Tbps peanut butter

According to My fitness pal this comes to about 3728 Cals

I train 6 Days a week

Monday - Chest and back + walk on Treamill
Tuesday - Shoulders and 2 Sets Calves
Wednesday - Legs
Thursday - Back and Chest + walk on treadmill
Friday - Arms + Skipping rope
Saturday - Calves and 2 sets legs with some HIT

Any comments? thanks Guys.

I wouldn't eat at 9&10:30 as well as 15:00&16:00. Combine these into one meal. 10:30 and 16:00 respectively. And you're missing good opportunity to eat more proper protein in those meals too. I also think you eat too little for your height, but if you're wanting the runner look then I guess this is the way to go

Bud to lean out a bit I would adjust your calories to 3500-3600 while on cycle and 6 weeks post PCT.

As for your meals:

As soon as you open your eyesin the morning hit
hit a High GI carb and fast digesting protein like whey.
Duplicate this as your Post workout shake.

Space meals 3 hours apart and aim for 5-7 meals a day.
Increase your protein intake from whole sources...

I don't understand your fat intake? Cooking chicken In butter and peanuts pre workout?

As a pre workout, oats, whey and some raisins.

Have more chicken bud, it's good stuff :woohoo:

Stick to your green and leafys but skip the orange and yellow veggies, just filled with sugar...

Instead of cous cous opt for basmati.
In fact try have Low GI carbs all the time except for those moments of waking and post workout.

Sweet potato is probably one of the best sources of carbs available, use it to your advantage.

Try using those guidelines to come up with something, stick to your alloted calories and post up your macros.

Tip on the high GI carbs, cornflakes with whey

Mason Might wrote: As soon as you open your eyes in the morning hit
hit a High GI carb and fast digesting protein like whey.
Duplicate this as your Post workout shake.

Mason Might wrote: Tip on the high GI carbs, cornflakes with whey

So Jungle Oats isn't the best thing in the morning? I've been eating 50g each morning, and 2 eggs. :huh:

Mason Might wrote: As soon as you open your eyesin the morning hit
hit a High GI carb and fast digesting protein like whey.

This is the worst thing you can do!

Mason Might wrote: Bud to lean out a bit I would adjust your calories to 3500-3600 while on cycle and 6 weeks post PCT.

As for your meals:

As soon as you open your eyes in the morning hit
hit a High GI carb and fast digesting protein like whey. I have thought about this but I drink a big glass of water when I wake up. Always thought having just some water in your stomach for about half an hour is good.
Duplicate this as your Post workout shake.

Space meals 3 hours apart and aim for 5-7 meals a day. Gonna do this. Want to drop some of the fruit as it feels like it spikes insulin unnecessary
Increase your protein intake from whole sources...

I don't understand your fat intake? Cooking chicken In butter and peanuts pre workout?

I do have butter in the morning too and olive oil with dinner. Then there's the peanuts and peanut butter. Should I add more?

As a pre workout, oats, whey and some raisins.

Have more chicken bud, it's good stuff :woohoo: Haha yeah I do have chicken for dinner at times. :woohoo:

Stick to your green and leafys but skip the orange and yellow veggies, just filled with sugar... Gonna eat less carrots, more green beans and broccoli

Instead of cous cous opt for basmati.
In fact try have Low GI carbs all the time except for those moments of waking and post workout.

Sweet potato is probably one of the best sources of carbs available, use it to your advantage. Forget to add I eat this at least twice a week too.

Try using those guidelines to come up with something, stick to your alloted calories and post up your macros.

Tip on the high GI carbs, cornflakes with whey

Does Cornflakes not have a lot of Sugar in it?

Pyroclasm wrote:

Mason Might wrote: As soon as you open your eyesin the morning hit
hit a High GI carb and fast digesting protein like whey.

This is the worst thing you can do!

The bodies glycogen stores are low in the morning and ingesting a high GI carb will quickly replenish these stocks and stop any catabolism.

That's the reason I propose this practice, why do you disagree Pyro?
Is this perhaps an old school method of thinking that I have stuck to?

Yes cornflakes are very High GI, but I'd rather have that than vitargo.

Like I said I don't understand your fat intake...
What are you macros and goals for those macros?
I haven't seen that so I'm looking at it as if the fat intake is high, but I may be wrong.

Yeah man very old school. This does what you say but also kills insulin sensitivity.

Pyroclasm wrote: Yeah man very old school. This does what you say but also kills insulin sensitivity.

So what is the protocol?
Stay low GI all day except for Post workout?

I also get to have my secrets neh. But yes that would be better.