My Diet Plan - Advice is greatly appreciated

[RipsteR]

Ok so heres the plan i've been using consistantly the past 2 weeks.

7:00am: - Big bowl of porrage with trim milk

- 1 glass of orange juice

- 2 Fish oil capsules

- Multi Vitamin

7:30am: - 1 protein shake (using 2 scoops of Horleys Lean muscle gainer) mixed with Rasberrys strawberrys and 1 whole banana and trim milk.

10:30am: - 1 Salad roll, with chicken and tomatoe and blah... blah.. blah..

- 1 almound musealy bar.

- 1 whole banana.

1:20pm: - 1 Tuna Sandwhich (wholewheat bread)

- 1 apple

3:30pm - 2 bits of toast with cottage cheese, Edam cheese, pumpkin seeds, and tomatoe.

4:00pm: - 1 protein shake (using 2 scoops of Horleys Lean muscle gainer) mixed with Rasberrys strawberrys and 1 whole banana and trim milk.

5:00pm - Go to Gym....

8:00pm - Ethier Blue cod and Rice resotto or Chicken and mashed potatoe and veges.

9:00pm: 1 protein shake (using 2 scoops of Horleys Lean muscle gainer) mixed with Rasberrys strawberrys and 1 whole banana and trim milk.

10:00pm Sleep.....

- I also drink 2 1.2 litre bottles of water per day.

Thats what i consistantly eat on weekdays, on the weekend I tend to Sleep through breakfast and lunch and dnt have any protein shakes. :doh:

Got no plan for the weekend although i try keep it healthy when i do eat.

Sleeping times are all over the place in the weekend :doh:

So far i've been doing this for 2 weeks and gone from 75kg to 77kg... which I really don't understand after doing so much cardio... Maby if i go back to junk food ill Lose fat?? :pfft:

Any advice to what i should change or add in my diet is greatly appreciated. thanks.

[deeepsouth_nz]

What are you trying to achieve RipsteR?

Build muscle / size and drop fat?

If you're trying to lose fat I would try to eat most of your 'bulkier' carbs by mid arvo and go light on the calories for the rest of the day.

Would also do away with toast, salad roll unless they are wholemeal. And get rid of edam cheese all together as you get enough dairy by the looks anyway.

kumara is a beter choice than mashed potato and rice rissotto can be quite oily depending on how you cook it.

ds

[INSPECTOR64]

Thats what i consistantly eat on weekdays, on the weekend I tend to Sleep through breakfast and lunch and dnt have any protein shakes. :doh:

Got no plan for the weekend although i try keep it healthy when i do eat.

Sleeping times are all over the place in the weekend :doh:

:naughty:

[Gym rat]

Ripster I would suggest to increase your water intake to 5L of water per day.I would also stop having bread for lunch I would suggest that you have one cup of brown rice with three cups of mixed veggies with 200g of chicken or tuna,For morning tea a smothie with one cup of trim milk mixed to 200ml fresh and fruity yougart .For afternoon tea I change from the two bits of toast to two rice cakes with cottage chess or tuna toped with cummber if cummber is expensive I would use vegemite or peanut butter.Ripster you need a proetin shake after the gym to help repair muscle after training.Breakfast I would have a banana with your bowl of oats and 200ml of fresh and fruity yougart.Back to the afternoon I would have apple as well.

[Luigi]

Ripster I would suggest to increase your water intake to 5L of water per day.I would also stop having bread for lunch I would suggest that you have one cup of brown rice with three cups of mixed veggies with 200g of chicken or tuna,For morning tea a smothie with one cup of trim milk mixed to 200ml fresh and fruity yougart .For afternoon tea I change from the two bits of toast to two rice cakes with cottage chess or tuna toped with cummber if cummber is expensive I would use vegemite or peanut butter.Ripster you need a proetin shake after the gym to help repair muscle after training.Breakfast I would have a banana with your bowl of oats and 200ml of fresh and fruity yougart.Back to the afternoon I would have apple as well.

do you actually eat all that stuff gymrat ?

[auck_builder]

cut out the breads, toast, musli bar ,orange juice(depending what u want to achieve). get more veggies and bigger serves of meats i.e a chicken breast because chicken fulled roll has f*ck all chicken in it

[Luigi]

cut out the breads, toast, musli bar ,orange juice(depending what u want to achieve). get more veggies and bigger serves of meats i.e a chicken breast because chicken fulled roll has f*ck all chicken in it

haha yea if its even real chicken, look on the back of one of those store bought filled rolls and itll say something like chicken mix - 20% chicken

[Gym rat]

I have notice that myself when I gone into dairy and I see a chicken fill roll were is little chicken in it.

[RipsteR]

What are you trying to achieve RipsteR?

Build muscle / size and drop fat?

If you're trying to lose fat I would try to eat most of your 'bulkier' carbs by mid arvo and go light on the calories for the rest of the day.

Would also do away with toast, salad roll unless they are wholemeal. And get rid of edam cheese all together as you get enough dairy by the looks anyway.

kumara is a beter choice than mashed potato and rice rissotto can be quite oily depending on how you cook it.

ds

Salad and toast are wholemeal and i cook Rice rissotto in water. I'm aiming to lose alot of fat while building muscle at the same time.

I'm definatley gonna try some kumara, hopefuly i like it :pfft:

[RipsteR]

Ripster I would suggest to increase your water intake to 5L of water per day.I would also stop having bread for lunch I would suggest that you have one cup of brown rice with three cups of mixed veggies with 200g of chicken or tuna,For morning tea a smothie with one cup of trim milk mixed to 200ml fresh and fruity yougart .For afternoon tea I change from the two bits of toast to two rice cakes with cottage chess or tuna toped with cummber if cummber is expensive I would use vegemite or peanut butter.Ripster you need a proetin shake after the gym to help repair muscle after training.Breakfast I would have a banana with your bowl of oats and 200ml of fresh and fruity yougart.Back to the afternoon I would have apple as well.

Cheers for all the information! I think the rice cakes are a great idea.

[RipsteR]

Any ideas for a replacement of my roll u guys all hate?? lol

It's kinda hard for me to eat massive cooked meals while i'm at school, need to find something easy :pfft:

[poos_n_wees]

kumara is a beter choice than mashed potato

Better in what way?

[Sheta]

Do you own a fruit shop? Thats a LOT of fruit you're eating!

[auck_builder]

cook an extra meal at dinner time (fish,chicken or whatever) add veges and some brown rice and put in a container. easy as, eat at school the next day

[RipsteR]

Do you own a fruit shop? Thats a LOT of fruit you're eating!

yea I pile my shakes with fruit lol, u reckon i'm having too much? or is alot good?

[Gym rat]

Ripister I would have three pices of fruit banana with breakfast,smothie banana and for afternoon tea apple.In the way of rice cakes I would use plain rice cakes not the flavoured rice like sea salt with basmatic vinger which I have tryed them and they taste yuck.

[Small]

It's kinda hard for me to eat massive cooked meals while i'm at school, need to find something easy :pfft:

no its not, as sum1 previously said cook it day before put in tupperware and take to school-i do it, if u want somthing bad enough u find a way to do it-stuff wat everione else is eating

[SamWelly]

Ripister I would have three pices of fruit banana with breakfast,smothie banana and for afternoon tea apple.In the way of rice cakes I would use plain rice cakes not the flavoured rice like sea salt with basmatic vinger which I have tryed them and they taste yuck.

How do you come up with this advice? :doh:

[Luigi]

Ripister I would have three pices of fruit banana with breakfast,smothie banana and for afternoon tea apple.In the way of rice cakes I would use plain rice cakes not the flavoured rice like sea salt with basmatic vinger which I have tryed them and they taste yuck.

How do you come up with this advice? :doh:

:ditto: whats with all the bananas and rice cakes being recommended

[goinhard]

Your not really going to put on much muscle and lose much weight at the same time, pick one.

Eat protein with every meal, from a whole source.