My Goal

My goal is building muscle and decreasing body fat %, CHECK MY JOURNAL! PICS INCLUDED.

i have a decent physique in mine and others opinion, but i have a small matter of a little bit of percentage i want to get rid of. i am running, trying to do atleast 30 mins of cardio 3 times a week. plus weights 5 days a week.

my typical days diet is something like (taking yesterdays)

Meal 1 - Bowl of porridge with semi skimmed milk 2 slices wholemeal toast + multi vits & omega oils
Meal 2 - Tuna salad sandwitch + banana
Meal 3 - Jacket with beans
train
Meal 4 - Protein shake with dextrose + banana
Meal 5 - lean meat / chicken with either rice or sweet potato + veg
Meal 6 - protein shake before bed or egg whites.

cheers guys!

Banksy's Shapeup Journal 

any reason for no protein with the first meal of the day?

sorry, i usually have a shake. sometimes i change that up for scrammbled egg whites on toast. the porridge is cos im trying to build some size too.

Banksy's Shapeup Journal 

I'd probably be inclined to stick a scoop of whey in the porridge first thing.

When do you train? Are you getting a shake in PWO?

yeah train around 3ish. shake straight after. its strawberry shake haha, wouldnt taste too good in porridge.

Banksy's Shapeup Journal 

Porridge tastes like **** anyway! lol

Personally, I don't think your diet looks to bad tbf, although I'm no expert.
 
I'm in a similar boat, trying to lose bf and gain muscle...but losing the fat first, rather than trying to combine to two.

yeah, well im just like, training 5 times a week with weights. the 3 days i dont do my legs i do 30 min cardio sessions after. so i burn a bit of fat off. im in decent shape though to be honest. check my journal.

Banksy's Shapeup Journal 

my advice - do some more cardio to lean out.

Personally I would split a routine up: for eg I did this a lot
Monday - back (never do chest on a monday - most of the gym do chest on mondays)
Tuesday - chest and biceps
Wednesday - no weights
Thursday - legs
friday - shoulders triceps

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

i agree with big les about the cardio. . 3 30 min cardio sessions a week is on the low side.

from looking at your pics you are fairly lean so if you want to become leaner imo it will be a case of upping the amount of cardio you do rather than tweaking your diet. . which if im honest isnt that greatest but is a very sustainable day to day diet.

Thanks les, appreciate that reply, ill take your comment into consideration.

Andy - what do you mean by not the greatest. how could i change it? 

Banksy's Shapeup Journal 

well without knowing portion sizes of each meal i would say there is too many carbs in your diet for someone who is looking to lean up abit with that amount of cardio. .

 just my opinion of course.