help with my diet plan

[noname]

Hey guys,

I'm looking for a diet plan to help drop a little body fat and build lean muscle, but at the same time i don't want to be losing alot of weight. I'm currently 6'2 and 93KG.

This is what i'm eating day to day.

breakfast Oats with 300ml light blue milk + 1 scoop of Optimum N 100% whey protein

2 hours later.

250g of brown or wholegrain rice with 1 x 160g chop chop chicken.

2 hours later.

10 vita weat wholegrain crackers with cottage cheese + 1 x Optimum N 100% whey protein.

2 hours later.

250G brown or wholegrain rice with 1 x 95g samon

2 hours later

1 scoop of Optimum N 100% whey protein

work out

1 scoop of Optimum N 100% whey protein

Dinner: cooked chicken breast or red met + steamed veggies

Should I be changing or improving anything?

[cantygirl]

Great to have a plan in place, looks like a clean eating plan, if it is considerably different from your past eating plan then you will loose weight, but like you say, you only want to loose fat. I guess it is getting the balance correct so that you train like a demon with all that good nutrition on board, keep the cardio under control. If you keep your eating the same for a few weeks then you will be able to guage whether it is working for you or not. The problem most people have is that they go hard and fast with eating and cardio and then have no room to move, better to start off with an obvious difference in nutrition from before, keep your training the same and go from there. Don't go too low in carbs initially you need your energy to train hard and build muscle. Good luck.

[noname]

cool thanks for that! how much protein should i be getting a day? Some websites say 1g of protein to 1 pound of body weight. So for me thats like 205g per day

[musclenz]

cool thanks for that! how much protein should i be getting a day? Some websites say 1g of protein to 1 pound of body weight. So for me thats like 205g per day

I would be thinking about doubling that amount but if you are Ecto it is just as important to keep up your clean low GI carbs as well otherwise you will have trouble maintaining your body mass & not have sufficent energy for intense workouts. Good idea is to get a calorie counter or lk up the macros on your current food plan to see what % carb/protein/fat & total calories you are consuming. Although your diet looks relatively clean & you are getting in some food regularly, I suspect it will not add up to more than 3000 Cals max. You may well need 4000+ as you are a big guy trying to build lean mass. Don't forget FOOD is the most anabolic substance we can get.

[noname]

doubling the carb or protein intake?

I'm working out around 4 times a week. I'm not doing any isolated cardio, but my weights routine comprises of alot of supersets + low rests, so i quess i get a little.

[cantygirl]

Doubling the protein amounts. Be aware that you can suffer from stomach upsets initially when doubling the protein, not everyone finds this a problem.

[Beef]

cool thanks for that! how much protein should i be getting a day? Some websites say 1g of protein to 1 pound of body weight. So for me thats like 205g per day

:pfft: thats what the supplement companies say. honestly i wouldnt worry too much about the amount of protein you're getting, as long as you;re getting at least 1 gram of protein per kilo. IMHO its not worth worrying too much over your protein intake, especially if you're paying your own grocery bills!

[JoshVC]

Diet is looking good, you might need to increase the calories a bit, and also maybe do cardio a couple of times a week and you'll see a difference.