new diet help

[two_phat]

hey,

I'm struggling a bit to write (and therefore stick to) a diet, was just wondering if anybody could write a simple and brief diet that I can follow each day?

I'm around, 170cm and weigh around 75kg. 22 yrs old. I'm wanting to put on a bit of muscle and lose some BF - my training programme is sweet and going well, just need to sort this.

any help would be greatly appreaciated

[samoan_muscle]

Post up your current diet, and post up what you've written so far for your new diet.

[two_phat]

Current Diet:

M1:half protein shake (with water not milk)

approx half cup of rolled oats

M2: coupla crackers & cheese (probably need to replace these?)

1 apple

M3: 2 pieces of brown bread with Tuna (small sealords tin - around 16g of protein)

M4: This one varies depending on where I am - sometimes another piece of bread? (often have meetings around when I should be having this meal).

M5: Chicken + Veges, sometimes a bit of rice. I'll guess and say that its maybe around approx 400g of chicken

M6: Protein shake with trim milk (this is post workout).

This would be a typical day for me, I know its not where it should be so any advice would be appreaciated

[samoan_muscle]

What are your goals?

You male or female?

[Flamer]

Current Diet:

M1:half protein shake (with water not milk)

approx half cup of rolled oats

M2: coupla crackers & cheese (probably need to replace these?)

1 apple

M3: 2 pieces of brown bread with Tuna (small sealords tin - around 16g of protein)

M4: This one varies depending on where I am - sometimes another piece of bread? (often have meetings around when I should be having this meal).

M5: Chicken + Veges, sometimes a bit of rice. I'll guess and say that its maybe around approx 400g of chicken

M6: Protein shake with trim milk (this is post workout).

This would be a typical day for me, I know its not where it should be so any advice would be appreaciated

M2 - yes you need to replace these. Try 10-20 almonds, the apple is fine

M3 - get rid of the bread, up the protiein. Could add rice or kumara.

M4 - same comment as M3

M6 - water with your shake means it will be absorbed faster, maybe add some CHO to shake.

[two_phat]

I am male. My main goals are to slightly increase muscle mass, but mainly lose body fat.

sorry, but what is CHO?

[Flamer]

I am male. My main goals are to slightly increase muscle mass, but mainly lose body fat.

sorry, but what is CHO?

Carbohydrate

[samoan_muscle]

I am male. My main goals are to slightly increase muscle mass, but mainly lose body fat.

sorry, but what is CHO?

Carbohydrate

Lol...how do you work that?? CHO??? CarbOHydrate

[TheGus]

I am male. My main goals are to slightly increase muscle mass, but mainly lose body fat.

sorry, but what is CHO?

Carbohydrate

Lol...how do you work that?? CHO??? CarbOHydrate

Carbon Hydrogen Oxygen. Chemical forumula for carbs.

[Flamer]

Hmmmm, so, who around here has an education??!!

[Pete]

Why do you have a half protein shake for breakfast? Have the whole thing! Most important meal of the day ;-)

With your lunch - get the 185g tins of tuna rather than the small ones.

Overall, I have a sneaking suspicion you may be under-eating. Add up the calories and protein stats and let us know the totals.

[craig.j]

Current Diet:

M1:half protein shake (with water not milk)

approx half cup of rolled oats

M2: coupla crackers & cheese (probably need to replace these?)

1 apple

M3: 2 pieces of brown bread with Tuna (small sealords tin - around 16g of protein)

M4: This one varies depending on where I am - sometimes another piece of bread? (often have meetings around when I should be having this meal).

M5: Chicken + Veges, sometimes a bit of rice. I'll guess and say that its maybe around approx 400g of chicken

M6: Protein shake with trim milk (this is post workout).

This would be a typical day for me, I know its not where it should be so any advice would be appreaciated

M5 = 400g of chicken? thats too much for one dose of protein for you. could you chop that in half and have half at M4?

[samoan_muscle]

Hmmmm, so, who around here has an education??!!

Lmao...why didnt you just write carbs instead?

[disasterpiece]

samoan_muscle do u know what 2 + 2 = ?

[Flamer]

Hmmmm, so, who around here has an education??!!

Lmao...why didnt you just write carbs instead?

3 letters vs 5!?

[samoan_muscle]

samoan_muscle do u know what 2 + 2 = ?

Do you?

[frogie2001]

protein and fat is also made up of a string of

carbon, hydrogen, and oxygen (CHO). all depends on the makeup. maybe we can abbreviate to CAR :pfft:

[Luigi]

so did you get the info you needed ?

whats your training split like ?

[two_phat]

yep thanks alot!

will post my new diet on wednesday/thursday when i go shopping.

my current training split is

mon: chest & triceps

tues: back & biceps

wed: legs

thurs: shoulders

fri: abs & catch up day

sat: cardio

sun: rest

Usually do some sort of cardio around 4 times a week.