hows my diet looking?

[ngapuhi strong]

thought i'd chuck up my diet and see what people think

0700 4 weetbix trim milk 1 tablespoon of dextros for flavour, protien shake approx 21grms protien, 4grms carbs, 2 grms fat + mens multi +1 capsul omega-3 + 2 capsuls glucosamine & chondritins

0930 150grm steak, 80grms brown rice (measured dry), 100grms peas

1230 150grms chicken breast, 80grms brown rice, 100grms peas

1500 150grms steak, 80grms brown rice, 100grms peas

1700 150grms chicken breast, 80grms brown rice, 100grms peas

3 caps of kre alkaln+ 1ltr water with tablesoon dextrose

weight train + 20min cardio

3 caps of kre alkaln+ 1ltr water with tablesoon dextrose

1930 180grm tin of tuna, 100grms pasta spirals, 100grms preas

2300 before bed protien shake + 4 tablets of red seal zinc, b6, magnesium

sunday i have as a cheat day were i just eat 3 normal meals,

i'm currently doing a 4 on 2 off workout (weights) and cardio 5days aweek

am sitting at 77kg about 10%bf

i theary behind this diet and training is to try get down to 70kg in the next six to eight weeks

any and all (constructive) comments welcome

[blairandkelly]

looks pretty good there bruv :grin:

[evo]

Hey bro. I take it you are using frozen peas in most those meals. If it was me I would change those to frozen beans. Beans have 19cals per 100g with 5 of that carbs. Peas on the other hand have 95cals per 100g

and 16g of carbs. really depends on how you have formulated your diet I guess. Otherwise diet looks all good.

Seen your pics in the other section. Looking good man. At 70kgs you are gonna be shredded

Evo

[ngapuhi strong]

Hey bro. I take it you are using frozen peas in most those meals. If it was me I would change those to frozen beans. Beans have 19cals per 100g with 5 of that carbs. Peas on the other hand have 95cals per 100g

and 16g of carbs. really depends on how you have formulated your diet I guess. Otherwise diet looks all good.

Seen your pics in the other section. Looking good man. At 70kgs you are gonna be shredded

Evo

my prob is i hate and i mean HATE veges but will try the beans

what do you mean by how i have formulated my diet??

[evo]

Oh just meant you might have a target amount of calories for your diet and peas were factored in there. Yeah I used beans in my comp diet prep the last two years. So easy to grab outta the freezer and use.

[ngapuhi strong]

Oh just meant you might have a target amount of calories for your diet and peas were factored in there. Yeah I used beans in my comp diet prep the last two years. So easy to grab outta the freezer and use.

na dont have calior target just kind of worked out how much protien and carbs i need a day the peas in there cause a mate told me you need some greens to keep the bells working properly

[Paul]

You need fibrous veges Beans,or broccolli ideally

[ngapuhi strong]

You need fibrous veges Beans,or broccolli ideally

i could eat rice and chicken every day for the rest of my life but really DONT like veggies especially green ones,

could i cut the greens and have a bowl of some thing like fiber bran cerial instead? or am i going to have to bite the bullit and just eat them if i want to get ripped and not get sick??

[IronGame]

I would change the weetbix for oats and drop the dextros at breakfast, add 40-50gm whey to your post workout shake and change at least some of the meals from peas to spinach/brocolli/ green salad etc.

Other than that looks good

[Dumbelldog]

Please take this constructively as I'm not trying to be a smart ass but this doesn't really add up at 77kg with 10% BF you have 7.7kg of BF so If you retain all of your muscle and lose 7.7kg of body fat you will be 69.3kg but you will be dead. Secondly I think that you are eating far too many carbs to be down to 71-72kg in 6-8 weeks, that's just my experience and opinion, how much cardio are you doing? I would call this a very clean medium to high carb diet my friend, a very nice diet by the way but I would gain muscle on this and probably only lose a fraction of fat if at all. Hope you can get something from that. :wink:

[IronGame]

Please take this constructively as I'm not trying to be a smart ass but this doesn't really add up at 77kg with 10% BF you have 7.7kg of BF so If you retain all of your muscle and lose 7.7kg of body fat you will be 69.3kg but you will be dead. Secondly I think that you are eating far too many carbs to be down to 71-72kg in 6-8 weeks, that's just my experience and opinion, how much cardio are you doing? I would call this a very clean medium to high carb diet my friend, a very nice diet by the way but I would gain muscle on this and probably only lose a fraction of fat if at all. Hope you can get something from that. :wink:

Yeah your right that bodyfat doesn't add up ( im guessing he just came up with that number and ran with it )

But to the OP if you are losing BF at a reasonable rate I dont see the high carbs being problem, they are high for someone your weight but if its working stick with it, some people have the capasity to utilize carbs better than others. The more you can eat while still losing bf the better you will look.

[ngapuhi strong]

Please take this constructively as I'm not trying to be a smart ass but this doesn't really add up at 77kg with 10% BF you have 7.7kg of BF so If you retain all of your muscle and lose 7.7kg of body fat you will be 69.3kg but you will be dead. Secondly I think that you are eating far too many carbs to be down to 71-72kg in 6-8 weeks, that's just my experience and opinion, how much cardio are you doing? I would call this a very clean medium to high carb diet my friend, a very nice diet by the way but I would gain muscle on this and probably only lose a fraction of fat if at all. Hope you can get something from that. :wink:

the 10% bf was a guess at what i am, using the body fat calculater this site provides i'm 13% and i figured i'd prob drop a kg or so of musscle as i trimed down

I'm doing half hour 5 times a week cardio plus with my job i do about 10km walking a day.

In your oppion how much rice should i be having a day?

[Dumbelldog]

Yeah I realise that you were guessing a little but you can see how the maths works out a. You would need to have your carbs at under 100gm of actual carbs total a day divided between the first few meals nothing later than afternoon tea.

[Pseudonym]

Firstly, the BF calculator on this site is really just a toy. Don't believe it! From memory, I think you looked a lot less than 13%.

As far as the amounts of carbs go, you can compare it to what works for other people, but ultimately we're all different. The best measure is against what you were eating previously - is it more or less than that?

Finally, I hate to tell you this, but peas don't really count as "greens". Sure, they've got the colour, but they're actually part of the pulse family (lentils, etc). As Paul says, they really need to be fibrous veges like broccoli. Sorry dude. :pfft:

Why not try celery and peanut butter? If you have a relatively lean meat like tuna or chicken breast, you can probably afford to use the PB as a fat source. That's one meal's worth of vege sorted for you then.

[ngapuhi strong]

Yeah I realise that you were guessing a little but you can see how the maths works out a. You would need to have your carbs at under 100gm of actual carbs total a day divided between the first few meals nothing later than afternoon tea.

100grms of carbs that dont seam like alot, that wood only be like a total of 130grms of brown rice a day

is that right?

[ngapuhi strong]

Firstly, the BF calculator on this site is really just a toy. Don't believe it! From memory, I think you looked a lot less than 13%.

As far as the amounts of carbs go, you can compare it to what works for other people, but ultimately we're all different. The best measure is against what you were eating previously - is it more or less than that?

Finally, I hate to tell you this, but peas don't really count as "greens". Sure, they've got the colour, but they're actually part of the pulse family (lentils, etc). As Paul says, they really need to be fibrous veges like broccoli. Sorry dude. :pfft:

Why not try celery and peanut butter? If you have a relatively lean meat like tuna or chicken breast, you can probably afford to use the PB as a fat source. That's one meal's worth of vege sorted for you then.

bugger about the peas,

i'm currently 7kg heavyer then i was in that pic, just finished bulking fase,

had calibar bf test done day of that pic and was 8% bf

and at 8% i was looking gaunt in face and had no energy and had got quiet a bit weeker, first time in my life i had been that trim my body was use to more like 30% bf :nod:

[IronGame]

1 cup of cooked brown rice = about 40gm carbs

To put it in perspective I am 91kg lean mass ( total mass - fat mass ) and at 6 weeks out from a comp I will generally be eating about 50-75gm of carbs a day, most of which coming from fiberous greens + a little oatmeal at breakfast or post workout.

But do what works for "you" not what other people do.

[Dumbelldog]

1 cup of cooked brown rice = about 40gm carbs

To put it in perspective I am 91kg lean mass ( total mass - fat mass ) and at 6 weeks out from a comp I will generally be eating about 50-75gm of carbs a day, most of which coming from fiberous greens + a little oatmeal at breakfast or post workout.

But do what works for "you" not what other people do.

Thanks Iron game, exactly as I was saying, the question is, is he losing any BF on this diet at the moment and how did you diet to get to the 8% BF you were at?

[ngapuhi strong]

1 cup of cooked brown rice = about 40gm carbs

To put it in perspective I am 91kg lean mass ( total mass - fat mass ) and at 6 weeks out from a comp I will generally be eating about 50-75gm of carbs a day, most of which coming from fiberous greens + a little oatmeal at breakfast or post workout.

But do what works for "you" not what other people do.

Thanks Iron game, exactly as I was saying, the question is, is he losing any BF on this diet at the moment and how did you diet to get to the 8% BF you were at?

i got down to the 8% with the same diet but only having five meals a day and no protien shakes,

was doing 3day on 1 day off work out and cardio six days a week

prob was lost heaps of strength

[Laver]

Why not try celery and peanut butter? If you have a relatively lean meat like tuna or chicken breast, you can probably afford to use the PB as a fat source. That's one meal's worth of vege sorted for you then.

Am i allowed to top it with sultanas :D:D:D:D

[rollesbygirl]

Firstly, the BF calculator on this site is really just a toy. Don't believe it! From memory, I think you looked a lot less than 13%.

Yep, according to the bodyfat calculator I am 32% bodyfat which is obese and at a size 8/10 - dont think thats quite right

[Flamer]

lol, ditto. At a size 10 and back in training, I'm not too sure that it's correct. And if it is I need to get ass into gear!