Rock - Cilmbing Diet: Critique Please.
I've been 'training' for 20 years. Average bodyweight 75-80kg @ 6' 3". 15 - 20% BF. Goals:
Always wanted to improve strength to weight ratio for rock - climbing, but supplimented this with weights, 4 x per week, split routines. Natural Ectomorph. Would like to achieve 70kg/sub 10% BF. Current diet:
5:00 Wake - Pint tea, 30ml skimmed milk
6:00 Work, fairly physical job (cheesemaking): basically unfuelled cardio.
9:00 Meal 1: 200g Tin Pink Salmon/half bag salad leaves/Cup of tea, spot of milk.
12:00 Meal 2: 120g Tin Sardines in oil (drained) half bag salad leaves/Cup of tea, spot of milk.
14:00 Finish work
14:15 Pint Strong black coffee
15:00 - 16:30 10 mile fell - run through the Peak District, steady pace, but variable heartrate due to hill climbs/descents.
17:00 Pint coffee, spot of milk/4 whole egg omlette/half onion.
Climbing or Training. Training may be:
a) Campus Board: Footless climbing up wooden rungs above a doorframe - 10 sets, max reps, 3 min rest between sets.
b) Pull-ups on a bar: One - arm locked positions at chin level/90 degrees/120 degrees plus assisted one arm pull ups.
19:00 Whey in 20ml low cal orange squash/5g leucine.
20:00 200g steak or chicken/half jar low-fat Rogan Josh sauce/Steamed broccoli & fresh tomatoes & carrots.
22:00 (this is where I'm not sure)
a) One day 200g cottage cheese/fresh clove garlic (okay?)
b) Every other day 200g All Bran/handful sultanas/15g cocoa powder/Candrel powdered sweetner/300ml skimmed milk.
Basically, the All Bran thing gives me an alternate day carb-up which blunts my natural choc/biscuit cravings. I am slowly losing weight 1-2 lbs/week and gaining definition with this regime. I gave up booze 9 months ago. I have, in the past, had almost Bulimic binges on chocolate/Biscuits.
General critique please. Also, one concern of mine is, does all the roughage late at night, push the PPWO protein out of my system before its properly digested. I do have a monumental crap at about 7:00 am.