diet help

Hi Guys

Been following this diet for some time now seems to be working well. Just want to know if anybody has any pointers and if this looks good. My goal is to put on muscel and reduce fat. I do put on fat a bit easy so thats why I watch my carbs and fat intake. Check it out below and let me know what you all think sweet!!!



High carb day(once a week on a big bodypart or on a weakpoint day) not on a day I do cardio!!

Do cardio 3 times a week



Breakfast:

150g oats

Whey shake(I just blend the oats into the shake cause 150g oats after it gets cooked is ALOT)



10:00 to 11:00


250g chicken fillet with 200g of Thai Rice, sweet potato or pasta with tomato & onion mix


13:00 to 14:00


250g of chicken fillet or steak with 200g of rice, potato/ sweet potato or pasta.



16:30 to 17:00:


Whey shake 40g with water





18:30 train



Post workout:



Whey shake 45g with 90g carb drink sa supplements (works out to be around 90g of carbs)



Supper:

250g chicken fillet or fish with green veg or salad with low fat salad dressing


Before Bed:

2 table spoons of micellar casein with water.




cardio day and med carb day

Breakfast:

+- 50g Oats cooked in water with 2 to 3 teaspoons of canderal sweetener

6 eggs (1 yolk)scrambled

40g whey with water



10:00 to 11:00


250g chicken fillet 100g of Thai Rice, sweet potato or pasta with tomato & onion mix.



13:00 to 14:00:


250g of chicken fillet or steak with 100g of rice, potato/ sweet potato or pasta.



16:30 to 17:00:



Whey shake 40g with water



18:30 train



Post workout:



Whey shake 45g with 50g carb drink sa supplements



Supper:

same as above


Before Bed:

2 table spoons of micellar casein with water.


On the odd occasion my wife makes mince and rice or mince with spaghetti she does not use a lot of oil and if any is used it is olive oil. The mince I buy is top side mince so it is leaner than regular mince. She also sometimes makes a pasta dish like macaroni cheese with bacon bits I don’t really like to eat this as I am sure this would put on fat maybe this could be my one cheat meal for that week but she rarly makes meals like this it is 90% of the time what I said in my sample plan. I have also lately been substituting my oats for a cereal called future life it tastes real nice and one 100g serving gives you 67g carbs and 20g protein and packed with vitamins. On high carb day I take one whole 100g serving with whey shake and on non high carb day I half the serving size. I have also started adding in 2 tablespoons of flax oil in with my shakes one in the morning and one in the afternoon. I follow this to the book Monday to Friday. Saturday I still eat healthy I just limit the number of meals and shakes as I dont train over weekends trying to make my supps and food stretch for the month. Sunday I eat whatever I dont pig out but I am not strict if I feel like a chocolate or a ice cream I will eat one. Thats it in a nut shell.

What are your goals... to lose weight or gain weight?
Your current specs... Bodyfat, age, height etc etc?

It does not seem that you are getting enough good fats.

Do you not take a pre workout drink or carb meal before gym?

@ Mr SA my goal is to gain lean muscel mass while getting rid of some excess fat around the mid section. my stats as follows.

Age 28
BF 20%
height: dont know. average height

I dont take a pre work out drink with carbs I just take some whey with water. As mentioned I am watching the carbs as I put on fat easy. I find it easy to gain muscel but also have to watch what I eat as I can gain fat just as easy. I did say I will be adding in some flax oil 2 tablespoons a day would this not be enough fats with the rest of my diet? Any pointers here would be great.

Hello anybody out there besides mr sa ?

Thats way too many carbs IMO, move the rice and sweet potato to pre workout, drop the carbs in the other meal and add in peanut butter instead. Try keeping your carb in-take to breakfast and pre and post workout only

Okay... you need to contact DJ, in the "contact us section" about getting your diet right.
Carbs should be for Breakfast and PreWorkout... if you have it like that, you wont put on fat.
The other meals should be good fats and protein.
Post workout should be Whey and Dextrose.
You need to choose which one to do... put on muscle or lose the fat.
Your BF is too high, so, i suggest you working on the fat dropping first.
Check your height when you get a chance and weight!
Take a good ECA (Heat) first thing in the morning too... might help a bit extra.

REALLY, your best option here is a Keto diet, to lose the fat without losing muscle. You will look bigger if you lose the fat and water retention.

you essentially are looking to put on muscle and burn off fat at the same time,i suggest you choose on or the other... i would change quite a bit,i take it 200g of chicken is the cooked weight?

@Dj the chicken is 250g raw weight. I am on cycle now so going keto as I have learnt would not help right now I have 7 weeks left. So I will hit a keto diet once my cycle is done I will contact you DJ when my current cycle is done and get a keto from you shot!

what are your stats,you might be still eating too much dude

@dj my stats as follows age 28 weight 104kg bf 20% height dont know average i guess

20% bf is high to be on a cycle bud thats for sure...

Thats why i am looking at doing a keto diet after i am done here will get your help on it sweet

cool bro...