Is this Nutrition enough?

[groovy]

If you guys need to know about my workout and routines, please refer to the below forum. Ofcourse little bit changed after your suggestions.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=5&t=3212

My description

Weight = 76kgs, Height = 175cm, Age = 27

I go to gym 4 times a week.

My Diet Before

Mornings

workout, have a protein shake, and have oatmeal for breakfast, and egg.

Afternoon

Rice with veges

Evening

Rice with veges and chicken sometimes and egg.

My Diet Now

After workout 6am - protein shake, which is mostly 4 times a week.

Mornings - 8.00

Oatmeal for breakfast, and a whole egg.

Morning - 10.30

Coffee, 2 whole eggs and a banana

Lunch - 12.30

Rice and veges

Afternoon - 3.00

Protein shake, banana and Rice and veges

Afternoon - 6.30

Rice+veges, Chicken

Please do comment and advise suggestions for faster fat loss, for my goal of getting lean. Thanks.

[IronGame]

Is there some medical reason why protein is so restricted? if not:

More protein less carbs for a start

[nzmusclemonster]

Dude!

Up the protein by a million times! SamWelly would have the same amount of protein in one meal that you have in a whole day...

[craig.j]

When leaning up your first call will be cutting the carbs, this will have a dramatic effect on Cals as you usually are eating cleaner. Something more like this for weight loss

pre workout stimulant or coffee

After workout 6am - protein shake + glucose (50/50)

Mornings - 8.00

Oatmeal for breakfast, and a whole egg

Morning - 10.30

Coffee (black no sugar or add splenda), 5 egg whites and an apple

Lunch - 12.30

200g chicken breast or tuna and veges

Afternoon - 3.00

Protein shake and veges

Afternoon - 6.30

veges, 200g Chicken

just my thoughts, there are others who may have better ideas :shifty:

[groovy]

Is there some medical reason why protein is so restricted? if not:

More protein less carbs for a start

No medical reason at all.

[groovy]

When leaning up your first call will be cutting the carbs, this will have a dramatic effect on Cals as you usually are eating cleaner. Something more like this for weight loss

pre workout stimulant or coffee

After workout 6am - protein shake + glucose (50/50)

Mornings - 8.00

Oatmeal for breakfast, and a whole egg

Morning - 10.30

Coffee (black no sugar or add splenda), 5 egg whites and an apple

Lunch - 12.30

200g chicken breast or tuna and veges

Afternoon - 3.00

Protein shake and veges

Afternoon - 6.30

veges, 200g Chicken

just my thoughts, there are others who may have better ideas :shifty:

I thought we do need carbs for a diet, but it seems like i am having a lot of carbs. ok.

Thanks a lot craig. Anymore suggestions welcome. So im guessing milk has lot of calories, so the reason of black coffee.

Just to be clear that im not trying to loose weight, i would just like to get really LEAN!. (thats why goal). I think for 5"7, having about 75kgs is good enough personally.

What do you guys suggest?

Or do i need to loose some weight or get lean faster?

Also having so much chicken everyday, is not easy, but i will try. Could i replace it with eggs or more shakes per day?

[Pseudonym]

If you feel you need to cut out carbs, I'd suggest doing it one meal at a time. Rather than dropping them all at once, use Craig's diet as an endpoint, but just drop them (or even just decrease them) from the meals that are around periods of inactivity.

As the others say, up the protein. You haven't got any protein source for morning tea or lunch?

[SamWelly]

My diet is a bit extreme, but I think we have different goals. For you weight aim for at least 200 grams of Protein a day to even start growing. 500grams of Chicken and 6 eggs throughout the day would be a start... Keep your carbs clean when you want to drop the fat off. Your matobolism and appitite arnt going to be changed over night. Set and alarm on your phone for every 2-3 hours and eat the same sized portions throughout the day, with an increase and carbs with your meal 1 hour prior to training. Worked for me when I started with my diet...

[craig.j]

Just to be clear that im not trying to loose weight, i would just like to get really LEAN!. (thats why goal). I think for 5"7, having about 75kgs is good enough personally.

:?:

to get lean your gonna have to lose fat right? fat is weight, keep lifting heavy and the cals down and your on the right track.

if you need help post up what exercise your doing and we can have a look at that as well. diet and exercise are like the wheels of a bike, you aint goin no where unless uv got both wheels spinning

[groovy]

Just to be clear that im not trying to loose weight, i would just like to get really LEAN!. (thats why goal). I think for 5"7, having about 75kgs is good enough personally.

:?:

to get lean your gonna have to lose fat right? fat is weight, keep lifting heavy and the cals down and your on the right track.

if you need help post up what exercise your doing and we can have a look at that as well. diet and exercise are like the wheels of a bike, you aint goin no where unless uv got both wheels spinning

Thanks Craig. Let me tell you, that coffee before going to gym at 6am, WORKS! I was doing cardio this morning and i never sweat so much. I think ill do that from now on.

My weekly routine

I do Cardio everytime before below workouts and strech - Trying to keep my heart rate approx 145BPM, for best fat loss. (hope this is rite)

1. Monday

Chest

Bench - 50kgs x 3 sets (8 reps)

Incline dumbbell - 18kgs x 3 sets (8 reps)

Wide grip assisted dips - non-assisted x 3 sets (10 reps) until failure

Triceps extensions (cable) - 30kgs (I think) x 3 sets (8 reps) until failure

2. Tuesday

Back

Wide grip lateral pull down - 50kgs x 3 sets (8 reps)

Seated Midrow - 30kgs x 3 sets (8 reps)

Lying Bar pull up - 15kgs x 3 sets (8 reps)

Traps - 25kgs x 3 sets (8 reps)

Biceps -15kgs x 3 sets (8 reps)

3. Wednesday

Deadlifts - 60kgs x 4 sets (8 reps) - Just started recently and trying to get right form

Rotator cuff exercies (as my shoulders are weak and advised by physio)

Crunches

Shoulder exercises

4. Friday

Legs

Squats - 60kgs x 4 sets (8 reps) - Just started recently and trying to get right form

Leg press - 120kgs x 3 sets (8 reps)

Leg extensions - 40kgs x 3 sets (8 reps)

Ham strings - 40kgs x 3 sets (8 reps)

Calf Raises - 50kgs x 3 sets (8 reps)

MY TARGET BEFORE END OF JUNE

1. Loose at least 5% of body fat. (currently at about 15% acccording to the measurements from bodybuilding website)

2. Really tone up to be lean

3. Build a bit of muscle (not trying to be a body builder or anything)

4. Build stronger BACK

5. Try to bench more, maybe upto 80kgs.

6. Close to getting 6 pack

I try and workout in weekends if possible, but try to keep it light, as its off days.

Suggestions always welcome and dont mind changing my routine to get better.

[craig.j]

hey groovy, that looks like a pretty generic program, thats not a bad thing, it hits all the major muscles and is well balanced.

keep up the intensity and form and ul be sweet!

[groovy]

hey groovy, that looks like a pretty generic program, thats not a bad thing, it hits all the major muscles and is well balanced.

keep up the intensity and form and ul be sweet!

Thanks craig. Just wondering about the diet you mentioned, 5 egg whites for morning tea. Is there a reason why its 5 egg whites and not 5 whole eggs? thanks.

[craig.j]

the yolk of an egg contains many things, certain vitimans and minerals, fats, protein and cholesterol.

this is a debatible aspect of nutrition although, i believe it isnt a good idea to have too many yolks as you are increasing the cholesterol and fats eaten. egg whites on the other hand are basically free of nutrients but only contain the macronutrient protein.

if you have a few whole eggs you are getting all you need from the egg nutrient wise, and the egg whites are suplimentary protein. i think its somthing like 6grm protein in a whole egg and 4grm in an egg white.

[SamWelly]

The yolk contains roughly half of the overall protein.

It also contains all the colesterol and fat - of which around 1/4 is saturated.

Work out how many calories you have in your diet - for your weight it won't be a huge amount. Of this 25% can/should be made up of fats, and 8% of your total calories can be saturated fats.

So for your average 2500 calorie diet, you can have 78 grams of fat - 25 of which can be saturated.

I have started adding in fats to get calories up by drinking a bit of olive oil and haven't had any weight control programs.

[2guns]

Of this 25% can/should be made up of fats, and 8% of your total calories can be saturated fats.

So for your average 2500 calorie diet, you can have 78 grams of fat - 25 of which can be saturated.

says who??

[SamWelly]

A few different dieticians I've spoken to. 25% seems to be the rule of thumb...

[2guns]

ok, i dnt have any idea just interestiong to knwo where yr info comes from sometimes