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diet for critique - please

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klein
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2006/07/13 13:02:05 (permalink)
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diet for critique - please

Hey all,

Could you guys take a look over my diet please? I am 6'0 and 11.5 stone with (guess) 12 - 13% bf - my top two abs show. I have over the last year made excellent progress in loosing some fat and gaining some muscle IMO... (newbie period) however I would now like to make sure that my diet is conducive to keeping the muscle that I have gained while hopefully getting down to about 10% bf or having a visible six pack - hopefully putting on a little more muscle while I am at it would be nice too. I would like to state NOW that I have no aspriations to be HUGE and I am quite happy with the size that I currently am (except the fat bits:-). I do like the article of James' that states that you can loose fat AND gain muscle if you adjust the diet to suit. I just dont know if I have the knowledge to translate this into reality.

Here goes - Typical day (I am not one for counting grams so all shown are estimates)

Wake 7:00
7:15 2x boiled eggs, 1x wholemeal bread toasted & peanut butter, coffee
10:30 150g chicken breast, 2x oatcakes with peanut butter
12:00 TRAIN
12:45 PWO shake - 40g whey 20g dextrose in water
1:45 PPWO 150g chicken breast, 2x oatcakes with PB
3:00 Coffee
4:00 1 tin tuna in brine
6:30 Home made meal with veg, chicken/meat - e.g. Chilli (no rice etc), Coffee
9:30 - 10:00 Tub (200g) cottage cheese
BED

I have been eating like this for a while and gaining strength in the gym and putting on a bit of muscle, the fat does seem to be going down slowly too... I just want to make sure that I am on track and that there is nothing obvious thats out of place.

Ducks for cover...

Thanks in advance

Gerry
#1

6 Replies Related Threads

    OoOGazOoO
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    RE: diet for critique - please 2006/07/13 13:15:36 (permalink)
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    Ok, as James' article states, yes it is possible, but it is difficult and will take longer than concentrating on one goal and going for it, i.e. in your case, you wish to cut.

    Where's your cardio? ? ?

    7.15am meal is hardly any protein at all.

    Up the whey PWO, lose the dextrose and add more carbs to PPWO.

    4pm meal is incomplete, add healthy fats here and fibrous carbs.

    6.30 meal could again up healthy fats here with the chicken and the meat, keep the veg.

    9.30 meal again healthy fats could be added here, slightly more protein too.


    #2
    just t
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    RE: diet for critique - please 2006/07/13 13:43:36 (permalink)
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    morerrrre fats bro!
    #3
    cliff_vtr
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    RE: diet for critique - please 2006/07/13 13:48:46 (permalink)
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    fruit and veg
    #4
    klein
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    RE: diet for critique - please 2006/07/13 15:29:16 (permalink)
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    ORIGINAL: OoOGazOoO

    Ok, as James' article states, yes it is possible, but it is difficult and will take longer than concentrating on one goal and going for it, i.e. in your case, you wish to cut.

    Where's your cardio? ? ?

    7.15am meal is hardly any protein at all.

    Up the whey PWO, lose the dextrose and add more carbs to PPWO.

    4pm meal is incomplete, add healthy fats here and fibrous carbs.

    6.30 meal could again up healthy fats here with the chicken and the meat, keep the veg.

    9.30 meal again healthy fats could be added here, slightly more protein too.





    Thanks for the reply mate.

    Cardio, sorry I forgot to state that - i am fairly active most nights, either going for a brisk 40 min walk a reasonable cylcle (8-12 miles) or going hill walking at the weekend (doing Ben Lomond Tomorrow!) I tried HIIT in the morning but my knees couldnt take the sprinting im afraid.

    I also forgot to say that I snack on some mixed fruit and nuts during the day.

    What do you suggest that I add to the 7:15 meal?
    What healthy fats would you recommend that I add to the 4,6:30 and 9:30 meals?

    Thanks for your time, you are a most helpfull dude!

    Gerry
    #5
    OoOGazOoO
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    RE: diet for critique - please 2006/07/13 15:57:02 (permalink)
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    Hi mate.

    7.15am - more egg whites or quark, etc...

    Healthy fats - flax oil, flax seeds, nuts, peanut butter, oily fish, oils, etc...
    #6
    Nigeepoo
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    RE: diet for critique - please 2006/07/13 15:59:48 (permalink)
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    The lack of omega-3 fats can be addressed by eating oily fish (tinned tuna doesn't count).
    #7
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