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hi, diet revised check please

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f0nzee
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2006/07/07 14:42:21 (permalink)

hi, diet revised check please

hi, i previously posted my diet. somethings wrong with it so ive checked it and come up with a new one. is it any good:

9.30am
Cardio: 30 mins

10.15am
6 egg whites
With either: 50g oats, Fruit n Fibre with 50/50 milk & water or wholemeal bread x 2

Or

150g Cottage cheese with peach n mango sprinkle of whey powder for flavour
20g of fruit n fibre with skimmed milk

12.15am
100g tuna
Banana
Small salad

1pm
Train
40-50 mins. of weights
15min cardio

3.00pm
40g whey with 50/50 skimmed milk water

4pm
150g chicken
Salad
100g of brown rice

5.30pm
50g mixed nuts + multi vitamin tab + 2 flax seed oil capsules

7pm
150g chicken (3 times a week replaced with 150g lamb or beef)
Salad

9pm
150g cod/salmon
Salad

10/11pm (or hr before bed)
25g of casein protein.

Total cals: 1600 cals.
Protein: 220g
Carbs: 60g
Fats: 35g

im currently on ripping up phase for the next 12 - 15 weeks. im about 16% body fat want to bring it down to around 9-10%.

i weigh 11st 9 lbs
5ft 6in.

thanks
#1

5 Replies Related Threads

    OoOGazOoO
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    RE: hi, diet revised check please 2006/07/07 15:28:53 (permalink)
    Lose the 15 mins cardio after weight training, and bump the morning cardio up to 45 mins.

    Lose the milk PWO, just go with whey in water.

    5.30 healthy fats could be moved to 7pm meal to make a nice protein and fat meal.

    9pm - if you have just cod that will be just a protein meal, up the healthy fats, fibrous carbs, etc...

    Not a lot of food, 1600 calories is quite low, you may wish to start off slightly higher and then come down if you are not progressing.

    #2
    f0nzee
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    RE: hi, diet revised check please 2006/07/07 16:59:07 (permalink)
    ok, ive added up the calories properly and theres actually 2100 cals. ive slightly changed it around. waht you think of this:

    9.30am
    Cardio: 30 mins

    10.15am
    6 egg whites
    With either: 50g oats, Fruit n Fibre with 50/50 milk & water or wholemeal bread x 2

    Or

    150g Cottage cheese with peach n mango sprinkle of whey powder for flavour
    20g of fruit n fibre with skimmed milk

    12.15am
    100g tuna
    Banana
    Small salad

    1pm
    Train
    40-50 mins. of weights

    3.00pm
    40g whey with water

    4pm
    150g chicken
    Salad
    100g of brown rice

    6.30pm
    150g chicken (3 times a week replaced with 150g lamb or beef)
    50g mixed nuts + multi vitamin tab + 2 flax seed oil capsules
    Salad

    8.30pm
    150g cod + tablespoon of olive oil / salmon
    Salad

    10/11pm (or hr before bed)
    25g of casein protein.

    Total cals: 2100 cals.
    Protein: 220g
    Carbs: 60g
    Fats: 40g
    #3
    OoOGazOoO
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    RE: hi, diet revised check please 2006/07/07 17:02:57 (permalink)
    Add fibrous carbs to 8.30pm meal.

    Perhaps lower rice portion PPWO slightly.

    12.15 and 6.30 meal could also have some fibrous carbs too.
    #4
    f0nzee
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    RE: hi, diet revised check please 2006/07/07 17:12:49 (permalink)
    when u mean fibourous carbs, you mean like green veggies or cabs such as rice, pasta or sweet patatoe.
    #5
    OoOGazOoO
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    RE: hi, diet revised check please 2006/07/07 17:20:45 (permalink)
    Mushrooms, spinach, Broccoli, Cucumber, etc...
    #6
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