GTT

Hi,


Can anyone suggest any improvements on this diet please?

I am currently Mid cycle and my weight has increased from 190lb to 210lbs
My bodyfat scales say i am around 15/16% which has not changed
typical days food intake:

morning -breakfast Omlette(2 whole eggs) on toast (not fried)
mid morning -Bannana, tracker, weight gain drink
Lunch -Rice, chicken
Afternoon -Weight gain drink (hour before training)
Training - ephedrine caps and energy drink
Post work out shake - carbs and whey
evening Meal - Pasta, Mince Meat
pre-supper -Protein drink
Supper -Omlette or Cereal (somtimes miss this depending if hungry)
Bedtime -slow release protein drink, whey, egg+ Milk powder in Milk
Everyday - Omega 3 capsules and vit/mineral tablet, Creatine Capsules

Unless stated the protein drinks are 40g of whey and the weight gain drinks just have 70gs of carbs from oats added.

I tend to add clean food ontop of that if i get hungry, which isnt often

TH&S

Do you know what your P F C breakdown is...?

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
|
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


D: 220 | B: 140 | S: 210

GTT

Im working on that at the moment, give me an hour and i`ll post it up

TH&S

My guess 250g P, 250g C, 40g F - 2400ish kcals

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
|
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


D: 220 | B: 140 | S: 210

clarkey

Hi mate needs abit of work FAR to many shakes 5 is way to many, you need to swop some of these for whole foods.

Breakfast 2 eggs and Toast - Not enough protein or carbs here. I would swop this for 100grams of oats and 2 scoops of protein powder mixed or 2 whole eggs and 8 egg whites.

Midmorning - swop this for chicken and rice

I would take out Pre supper shake and have whole foods such as egg whites or oats with whey or Cottage cheese.

You seem to have lots of meals are you sure you are getting enough food with each meal do you weigh your food so you know much you are having?. I eat 6 meals per day every 2/3 hours and rarely feel hungry.

GTT

total protein 247g
total carbs 298g
total fats 47g

pretty good guess

GTT

Im consuming somthing with protein every 2-3 hours exception is when ive just trained and i guess i dont eat large portions as i get overfaced easily. I dont weigh the food i just have a set amount visually.
My shakes are just pure whey mixed with scottish oats from 'Myprotein'

TH&S

No worries.

I'd certainly think about upping the fats, and as your on cycle maybe the protein?

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
|
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


D: 220 | B: 140 | S: 210

GTT

Ok ive made some adjustments...

Morning
Whey drink and 100G Oats, Banana

Mid Morning
Meat sandwich on wholegrain bread (ham,beef,turkey)

Lunch
Chicken, Rice or similair

Mid Afternoon
Meat sandwich on wholegrain bread

Dinner
Chicken, Rice or similair

Pre Supper
100g Cottage Cheese on Rivetas

Supper
Whey, milk and egg protein in milk


Also depending on if i am hungry i will somtimes consume an extra whey drink with 50g oats before lunch and in the afternoon.


Guys let me know what you think?