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AussieMarc · 20-02-2008, 02:59 PM

5am Breakfast:
100g Oats
3 Whl Eggs
Whey
Milk
- all blended up into a shake.

9-10am Snack:
180g Tuna
Multigrain Bread
Cashews (Handful)

12-1pm Lunch
Chicken Breast / Rump Steak
Salad / Vegies
Low GI Rice
Fish Oil (3000mg)

3-4pm Snack
Tuna Sandwich
Museli

6pm Pre-WO
Stack (Creatine, Dextrose, BCAA's, Amino Acids)
Banana

6:30ish - TRAINING
Mon - Chest & Tri's
Tues - Back & Bis
Wed - Legs & Abs
Thurs - Rest
Fri - Shoulders & Arms
Sat & Sun - Rest

7:30ish Post-WO
Whey & Oats pre-blended, then add milk/water in shaker.

8:00 Dinner
If still at work & didn't prep during the day I usually have 2x microwave meals & another shake. Otherwise if at home -
Chicken Breast / Rump Steak
Salad / Vegies
Low GI Rice
Fish Oil (3000mg)

10:00 Pre-bed
Whey & Oats
80g Low-fat cottage cheese

ok so i find when it comes to dieting i need a couple of weeks to ease into the change. currently i have my breakfast, snack, pre-wo, post-wo and dinner sorted... adding the rest when i can stomach it. (find it hard to fit all the food in during the day).. advice on the meals so far would be tops.. it seems like plenty to me but i always get a few wrongs in it.. this was taken from a few of my previous diets and a few suggestions in mine & in others.

am i missing any major supps?

stats are as followed -

Height - 178cm
Weight - 66kgs

Lifts:
Squats - 160kgs
Deads - 150kgs
Flat Bench (DB) - 70kgs (35 each)
Decline Smith - 85kgs

Goals: By 17/01/2009
Squats - 200kgs
Deads - 200kgs
Flat Bench (DB) - 100kgs (50 each)
Weight - 76kgs

last bit seem realistic?

20-02-2008, 02:59 PM	#1 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,491	finally think ive sorted out my diet. 5am Breakfast: 100g Oats 3 Whl Eggs Whey Milk - all blended up into a shake. 9-10am Snack: 180g Tuna Multigrain Bread Cashews (Handful) 12-1pm Lunch Chicken Breast / Rump Steak Salad / Vegies Low GI Rice Fish Oil (3000mg) 3-4pm Snack Tuna Sandwich Museli 6pm Pre-WO Stack (Creatine, Dextrose, BCAA's, Amino Acids) Banana 6:30ish - TRAINING Mon - Chest & Tri's Tues - Back & Bis Wed - Legs & Abs Thurs - Rest Fri - Shoulders & Arms Sat & Sun - Rest 7:30ish Post-WO Whey & Oats pre-blended, then add milk/water in shaker. 8:00 Dinner If still at work & didn't prep during the day I usually have 2x microwave meals & another shake. Otherwise if at home - Chicken Breast / Rump Steak Salad / Vegies Low GI Rice Fish Oil (3000mg) 10:00 Pre-bed Whey & Oats 80g Low-fat cottage cheese ok so i find when it comes to dieting i need a couple of weeks to ease into the change. currently i have my breakfast, snack, pre-wo, post-wo and dinner sorted... adding the rest when i can stomach it. (find it hard to fit all the food in during the day).. advice on the meals so far would be tops.. it seems like plenty to me but i always get a few wrongs in it.. this was taken from a few of my previous diets and a few suggestions in mine & in others. am i missing any major supps? stats are as followed - Height - 178cm Weight - 66kgs Lifts: Squats - 160kgs Deads - 150kgs Flat Bench (DB) - 70kgs (35 each) Decline Smith - 85kgs Goals: By 17/01/2009 Squats - 200kgs Deads - 200kgs Flat Bench (DB) - 100kgs (50 each) Weight - 76kgs last bit seem realistic?