Nutrition tweaking - Hopefully
BF of ~10% and better body composition.
I have been training for about a year and a half now. I have been going from routine to routine without sticking at anything long enough to see the effects. Thereâ€™s always something else to try that seems better!
Time to make a change and I could do with some help. I have been on my current training/nutrition routine for about three weeks now. I realise that this isnâ€™t long but I donâ€™t want to be wasting my time if itâ€™s not correct.
I have been eating in this form since I started a year and a half ago with changes here and there. This is currently (past three weeks) my daily diet.
06:15 get up
06:25 25-40mins cardio (out on the bike. ~65% MHR [depending on hills!])
07:30 whey in water.
Oats in skimmed milk.
4 egg whites
Udoâ€™s oil capsule
09:30/09:45 1 tin of Tuna
12:15 150g chicken/turkey
15:30 100g chicken/turkey
17:30 workout (banana pre workout)
Monday (pull), Wednesday (push), Friday (legs) weights. 5x5 compound exercises.
Tuesday, Thursday cardio. 1 hr total of various equipment. Ab work.
PWO whey in water (Having just read a recent post I think I need hi GI carb here. Suggestions?)
20:00/20:30 150g Chicken/turkey/Salmon
Udoâ€™s oil capsule
22:00 4 egg whites
1 tin of tuna
6â€™3â€ 233lbs (106.2kg)
~18% BF although I use callipers for the measurement and Iâ€™m not sure of the accuracy of my measurement.
I mainly work in an office but can be needed to do something more active. 70% sedentary.
At the moment I only use whey protein. I have used creatine and tribulus in the past.
Based on diet above
Total calories 2079
Fat 26.7 (I havenâ€™t included the Udoâ€™s oil. I forgot to find out what it is)
Weekends generally follow the same daily intake with only a small amount of exercise if Iâ€™m at home. If Iâ€™m away then Iâ€™ll generally eat whatâ€™s about but I do stick to something â€˜healthyâ€™. Although I do drink (alcohol) every now and then.
I donâ€™t drink carbonated drinks and generally have small cups of tea at work and plenty of water.
Any criticism is welcome and appreciated. I believe I am going in the right direction. Like I said I have only been at this three weeks and I have seen some improvement but in the last two weeks my weight has not decreased at all but I am seeing more definition. Although my â€˜love handlesâ€™ donâ€™t seem to have shifted!
I have read through numerous articles both here and other sites and Iâ€™ve even looked through a few books and have come up with the diet and exercise above.
Thanks for your time.