IF diet; rate/critique it

[rileys rainbows]

https://docs.google.com/spreadsheet/ccc ... zb2c#gid=0

im gonna add some good fats with each meal, anyone got any ideas ?

also my training schedule is something like;

mon legs

tue chest/tri

wed abs/calves (semi off day) can pretty much do this at home

thur back/bi

fri shoulder/traps

sat wed abs/calves (semi off day) can pretty much do this at home

sun off

[Diab0lic]

Private document bro

[rileys rainbows]

my bad :doh:

fixed

[Moona]

my bad :doh:

fixed

How closely do you want to follow Martins IF diet? I presume that is what you are following from your post in the other topic.

If your answer is closely then I would suggest ditching that behemoth of a PWO shake and instead turn that into some sort of chewable meal. As you probably know your pwo meal is meant to be the largest and currently I think you are overdoing it with protein and lacking carbs. I also think overall you are overdoing it with protein and should be getting more carbs on your workout days.

What is your goal for this diet? To put on mass? lose weight? etc

[rileys rainbows]

i want to drop my BF to 10 - 12% and stay there while gaining muscle, maybe i can get away with 12% while gaining muscle, but atm im like 17-19% BF.

so my current goal = lose BF while maintaining / gaining muscle

after i hit 10 or 12%, my goal will be maintaining BF & gaining muscle (probably do some strength goals too in this phase)

[rileys rainbows]

oh, i think this will help with the amount of marcos i need;

BW: 115 kgs

Height: 6''2

BF: between 17 - 19%