help needed with diet - UK-Muscle Body Building Community

skizxi · 19-11-2006, 11:01 PM

first of all my stats. 27 years old, 5'7, 99kg and 20bf.

my aim is to reduce bf% and matain/increase muscle mass.

training:- 4 day split and cardio 3-4 a week (30 mins on treadmill)

my diet:-

meal 1

50g whey
4 heaped table spoons fine oats

meal 2

50g whey
2 heaped table spoons fine oats
1 teaspoon olive oil
1 banana

meal 3

2 tins tuna
1 cup cooked rice
1/2 tin tomatoes
2 teaspoons olive oil

meal 4

50g whey
2 tablespoons fine oats
1 teaspoon olive oil
1 apple

meal 5

2 chicken breast or 200g salmon
1 sweet potatoe
brocoli/green beans
5 fish oil caps(if i have the chicken)

meal 6

omelete
2 eggs
6 egg whites
chopped onion and pepers

my question is... does the p/c/f ratio look ok?

hope someone can help. i have tried working it out but it just goes over my head

skizxi · 20-11-2006, 11:36 PM

anyone have any comments/feed back ?

**hackskii** · 21-11-2006, 12:20 AM

Ok, at first glance I dont see enough fruits and vegetables in there.
The banana is very high in the GI and probably should be replaced with an apple.
Here is a little trick, eat two apples but only eat the skin and toss the rest, the added fiber is awesome.

I like to have a fat with every meal too.
It looks pretty good actually after looking at it again, I dont have the time to work out all the macro numbers but it looks pretty good.

Look at it kind of this way, lets say you had to have 100 calories for carbs in a meal, you could do that with lets say jelly beans and that would only be a few or you could do it with a fiberous vegetable like broccoli. To get 100 cals of carbs from broccoli you would be eating a bunch.

Hey, i got to go home, I am at work.
I will finish this tomorrow ok?

megatron · 21-11-2006, 11:53 AM

I would spread out the fish oil - so as to have one with each meal, rather than 5 ona chicken dinner. Apart from that it looks like a very clean diet, one I wish I could stick to.

skizxi · 21-11-2006, 08:05 PM

disagree mate. all meals have fat in already apart from meal 1 as i want the food digested asap. if have the chicken in meal 5 instead of salmon there no fat and 5 fish oils is only 5g fat.

19-11-2006, 11:01 PM	#1 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 535	help needed with diet first of all my stats. 27 years old, 5'7, 99kg and 20bf. my aim is to reduce bf% and matain/increase muscle mass. training:- 4 day split and cardio 3-4 a week (30 mins on treadmill) my diet:- meal 1 50g whey 4 heaped table spoons fine oats meal 2 50g whey 2 heaped table spoons fine oats 1 teaspoon olive oil 1 banana meal 3 2 tins tuna 1 cup cooked rice 1/2 tin tomatoes 2 teaspoons olive oil meal 4 50g whey 2 tablespoons fine oats 1 teaspoon olive oil 1 apple meal 5 2 chicken breast or 200g salmon 1 sweet potatoe brocoli/green beans 5 fish oil caps(if i have the chicken) meal 6 omelete 2 eggs 6 egg whites chopped onion and pepers my question is... does the p/c/f ratio look ok? hope someone can help. i have tried working it out but it just goes over my head

20-11-2006, 11:36 PM	#2 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 535	Re: help needed with diet anyone have any comments/feed back ?

21-11-2006, 12:20 AM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,694	Re: help needed with diet Ok, at first glance I dont see enough fruits and vegetables in there. The banana is very high in the GI and probably should be replaced with an apple. Here is a little trick, eat two apples but only eat the skin and toss the rest, the added fiber is awesome. I like to have a fat with every meal too. It looks pretty good actually after looking at it again, I dont have the time to work out all the macro numbers but it looks pretty good. Look at it kind of this way, lets say you had to have 100 calories for carbs in a meal, you could do that with lets say jelly beans and that would only be a few or you could do it with a fiberous vegetable like broccoli. To get 100 cals of carbs from broccoli you would be eating a bunch. Hey, i got to go home, I am at work. I will finish this tomorrow ok? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-11-2006, 11:53 AM	#4 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,999	Re: help needed with diet I would spread out the fish oil - so as to have one with each meal, rather than 5 ona chicken dinner. Apart from that it looks like a very clean diet, one I wish I could stick to.

21-11-2006, 08:05 PM	#5 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 535	Re: help needed with diet disagree mate. all meals have fat in already apart from meal 1 as i want the food digested asap. if have the chicken in meal 5 instead of salmon there no fat and 5 fish oils is only 5g fat.