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Experienced lifters and eaters needed to critique:)

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Raedwulf
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2011/03/21 17:22:29 (permalink)

Experienced lifters and eaters needed to critique:)

This is usually what I have in a day

My goal is so put on muscle with as little fat as possible..I don't see the point in bulking up and then cutting off the fat....no need to get fat

7:30am wakeup
4 weetabix in 1 cup of wholemilk
1 cup of egg whites

8:30am On my way to work
Home made protein bar (roughly 300 calories, 10g fat, 40g carbs, 27g protein..made with Wholewheat bran and 100% peanut butter)

12:00am
Tuna Sandwhich on wholewheat flax bread
Red grapes and an apple

3:00pm
4oz Chicken breast and Wholegrain Brown Rice
Broccoli
(If I don't have this I'll just have another one of my protein bars)

6:00pm
extra lean ground beef (about 150g (35g protien)) with wholegrain brown rice or yellow fleshed potatoes
cup of veggies or some more broccoli ( I love broccoli :3 )

9:00pm
1 scoop isoFLEX with milk (35g protein including milk)


12:00pm Sleepy time:D


After a workout I have
1 scoop isoFLEX in water (27g protein)
1 scoop waxy maize (40g complex carbs)
and a large frozen banana

Not sure if an hour is long enough to wait and if I am wasting food but after an hour I have
4oz Chicken Breast with Wholegrain Rice and Broccoli

Any help is very much appreciated.....this is pretty well what I have been eating the last month and a half
I've gotten a lot stronger in my lifts and I've cut body fat. Now I've read from some reliable sources that the most you can expect in actual 'lean' body mass for the first year with a great diet and routine that you can put on anywhere from 5-10lbs ..Does it make sense that I have gone from 176 to 173lbs (less body fat) in just under 2 months? Does this sound right?
I'll take all the advice I can get:)

I don't have calipars.. Anyone with experience want to 'guess' my bodyfat? ..Believe it or not I'm having such a hard time financially that getting a pair of calipers is somewhat difficult.
 
post edited by Raedwulf - 2011/03/21 17:31:04
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    Raedwulf
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    Re:Experienced lifters and eaters needed to critique:) 2011/03/23 02:32:02 (permalink)
    errr..noone? o.o
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    jw390898
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    Re:Experienced lifters and eaters needed to critique:) 2011/03/23 09:00:03 (permalink)
    I would guess around 16-17% bf.
     
    IMO you would be better for cutting down for about 3 months to 12-13%bf and then increasng calories and focussing on muscle gain.
     
    It is much easier to have one clear goal - gain muscle/weight with sensible diet then to be eating to gain but worrying about bf increases - this tends to be why people have to do the cycles of bulk and cut. This is not to say you cannot limit the fat gained - possibly by manipulating the nutrient ratios of what you eat.
     
    I like 40/30/30 protein,carb,fat in this instance.
     
    Diet seems decent - do you know the calories and how much protein etc?
     
    The egg whites, how many as one cup makes it hard to judge intake - are these treated liquid egg whites or are you swigging eggs Rocky style - not good, the nutritional content is not the same when uncooked and obviously a chance of salmonella too like this.
     
    Would also consider getting the late night protein shake a bit closer to bed as this is your last serving of protein and food to repair before fasting in sleep. Some fat added will help slow the digestion too, something like a tblsp of flaxseed oil.
    #3
    Big Les
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    Re:Experienced lifters and eaters needed to critique:) 2011/03/23 11:32:03 (permalink)
    Some idea of macros would be nice - the food choices arnt bad per se.
     
    I think the goal is a based on a misconception of what bulking and cutting are about but hey ho!
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    irdan
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    Re:Experienced lifters and eaters needed to critique:) 2011/03/23 13:45:50 (permalink)
    There is no chance I would cut with that frame jw, it would be pure dirty bulk bulk bulk lol
    #5
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