Stig

Right i have been following the following diet for 6 weeks now, and been doing an EC stack for same lenght of time. I am 24, 5'10, started off at 177lbs now at 168lbs, not sure on body fat %

The diet is more or less the same for Mon - Fri, weekends i tend to still eat clean with a few cheats thrown in hear and there to keep my mental health up

cal protein Fat Carb

6.00am Cup of coffee 7 0.5 0.4 0.5
Porridge 172 11 8.2 35.5

(30min cardio, cycling to work)

7.30am 1 banana 5 1.2 0.3 23.2
Protein shake 40 2.9

10.00am 1 brown un butterd bun 105 6.8 2.7 25.8
(tuna/egg/chicken fill)
Energy bar (typical) 192 3.6 10.8 19.6

11.30am Pasta (with rest of tuna) 245 9.4 1.9 46.9
Tin of tuna for both meals 191 42.1 1.4 0
1 Apple 47 0.4 0.1 11.8

15.00pm Mars bar (energy) 192 3.6 10.8 19.6
Half pineapple 118 1.2 0.3 31

15.30pm (1 hour cycling 130bpm heart rate)

17.00pm 1 cup of coffee 7 0.5 0.4 0.5
Half pineapple 118 1.2 0.3 31

16.00 2oz braising steak 126 19.2 5.4 0
2 carrots 34 0.8 0.4 6.8
2 brocoli 18 2 0.4 1.2
2 boiled potatoes 172 4.4 0.2 40.8

20.00pm Gym then PWO shake 40 2.9

25g of nuts per day

Totals per day average (typical) 1800 188 44 300

Burning 3184cal averaged per weekday

Mon - chest + abs
Tues - Bi's + Tri's
wed - rest
Thurs - Back + abs
Fri - Shoulders + legs

Any other sugestions, i am aiming for around 14% BF (if i can get it checked somewhere, then looking at strting a course through winter)

Stig

Dont know why it has gone like that, it was all set out in table form but cant edit it neither

Stig

DB

Way too low on calories mate u should be at max 500cals a day down on what u burn so if what you burn is correct u should be on 2600 minimum imo

you have the ratio's totally fcuked also

aim for 40%pro 30Carb 30% fat and plan a diet around that see how u get on

why are u not eating a meal after training?

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big

^^^ wot he said

also, eating a mars bar pre-cardio probably isnt the best idea lol

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Reesy

You're calorie figures look a bit suspect to me mate. 7 Calories for a cup of coffee? 105 calories for a bun with chicken in it? They look very low. And i know a banana isn't 5 calories lol

Looks more than 1800 i'd say to be honest.

Reesy

And 2oz of steak for dinner?! I'd have at least 8oz

dancemag

your calorie figure has to be wrong lol

you don't include your PWO shake or your nuts either!!

I'm smaller than you 144lb 5'7, and i'm cutting 40:38:22 (carbs:prot:fat), my calories average at about 2200 -> and i probably do less cardio than you!

Stig

I was getting all the figures off the net at work (yep, nowt better to do) whilst i was working out what i have on an average day.

I am totally new to this diet thing but want to be serious about it, so all the help i can get is much appreciated, its like a right mine field with this diet lark.

Could someone help me ammend what i am eating them pretty please with a fat free cherry on top.

Stig

Anyone want to have a go at helping me sort his diet

I have tried doing a carb cycle from looking at peoples on hear, but i struggled to keep up on it, so i would just like to improve on this one if i can

weighed myself again today (same time, same scales each time) now at 168lbs
Quite happy with my progress so far, just need to shift some more fat