diet critque (5-10 87kg prob 17.5%)

[tii]

Hey there, wondering if anyone in the no can have a look at my diet and see if I'm missing much. I've bulked from a strong ecto teenager (started gym at 55kg) but now I'm having trouble with fat ever since I started working a 9-5

22 years old

I have a few questions;

first how my diet looks,

good diets for cutting

my exercise regime for cutting

• 
  wakeup: 7:30
  
• juice + 5g leucine
  shower
  
• 1/2 cup rolled oats w water
  
• 40g whey shake w water
  
• vit c tablet, 2xfish oil, tribulus cap
  morning tea; 10:30
  
• 100-150g coleslaw (I'm not sure how healthy this is but its cheap)
  
• 1/2 tub cottage cheese w crackers
  
• misc fruit (grapes, oranges, kiwifruit etc)
  lunch; 12:30-1:30
  
• 150g chicken (shredded chicken from NW)
  
• 250ml can of V (need a hit of caffine around now, pills don't work and this is next cheapest, however I think it might be upsetting my stomach, cos I'm in the bathroom quite a bit in the afternoon)
  
• 2xwholegrain rolls
  3:30-4:00
  
• 185 pams smoked tuna
  
• crackers (bit worried about the amount of crackers I go through)
  5:00-5:30
  finish cottage cheese with crackers
  6:00-7:00 around 1hour before training
  
• 125g pasta
  
• 200g meat
  
• bit of vege
  30min before training
  tribulus, 5g creatine, 3g AAKG, 1g beta-alanine, 1g citrilline malate w juice followed by abit of water
  intra
  
• 5-7g leucine, 40g raro
  post
  
• 10g choc powder, 40-50 dex, 40-50g whey, 5g creatine, hmb (if I can be arsed with the taste
  45-1hour after shake
  
• 150g potatoe
  
• 175-200g steak
  spinach, spring onion etc
  bed
  
• or if it has been more than 2 hours after my last meal I'll have a protein shake w yellowtop

far after writing that up seems like I'm eating alot... thats pretty much exactly what I eat because every morning I go into New world and buy all the food I need for the day and its always the same. I do however have a few candy bars sometimes or an icecream after gym. I try not to have to many dense/fast carbs during the day because I'm corporate.

I get quite gassy off this and I also have some problems with stools if I have caffeine (atleast I think it's the V/coffee) so I might go to the doctor and have a stool/liver,kidney check.

Not on gear, was on Acutain for my skin last year (and since then coffee hasn't been the same so lil worried bout liver)

Training 7 days a week (I do a normal bb 5day split w abs/indoor soccer on 'off' days) Looking to gain, but since I've gone from 8% bf to prob 17% I need to clean it up a bit.

Pics to come, deal with other questions once I finish my current progressive overload.

[weener lad]

I wont go to much into your diet because at the end of the day everybody is going to have different ideas on what is good and bad.

BUT

Get rid of the V (have a black coffee) and knock out the crackers you don't need them. Also consider having that evening pasta meal earlier in the day, that's a fairly heavy meal (carbs) to have before bed if your are trying to cut down on body fat.

[seascott]

Its not a million miles away from where its prob supposed to be.

Get rid of coleslaw, V, crackers. Try adding some eggs/egg whites. Not alot of fruit in there. Keep the carbs down after mid afternoon.

If bf still probmatic, have 20g whey upon waking and 15mins later hit the cardio for 20 -30 mins.

[train hard]

5 days off weights and soccer on the other 2 days thats alot of fuel you need for that swap your crackers for natural rice waffers and have a black coffee instead off the v otherwise its not too bad i think

[GreekAdonis]

swap your crackers for natural rice waffers

Swing and a miss.

Sure they are low in calories but rice wafers and rice crackers are nutritionally shithouse. You might as well spoon white sugar directly in to your mouth.

Just a few points, lose the potatoes for dinner. Too starchy. No coleslaw. Probably dont need trib, creatine and dextrose if your cutting.

[train hard]

ll spoon white sugar directly in to your mouth.

i dont know what sort of rice waffers you have healtheries natural rice waffers have zero sugar and are a healthy alternative to crackers i didnt know rice contained sugar you learn somethng new everyday lmfao :clap:

[Beef]

ll spoon white sugar directly in to your mouth.

i dont know what sort of rice waffers you have healtheries natural rice waffers have zero sugar and are a healthy alternative to crackers i didnt know rice contained sugar you learn somethng new everyday lmfao :clap:

i think you've missed the point. why eat rice wafers?

[tii]

I wont go to much into your diet because at the end of the day everybody is going to have different ideas on what is good and bad.

BUT

Get rid of the V (have a black coffee) and knock out the crackers you don't need them. Also consider having that evening pasta meal earlier in the day, that's a fairly heavy meal (carbs) to have before bed if your are trying to cut down on body fat.

Replying to all

underlined questions to make it easier to read

yeah black coffee sounds good, I'm still trying to bulk off this, just cleaner so I'm not sure how that affects having crackers as I need some form of carbs?

I train after that pasta meal and I don't sleep till 11:30- 12 (wake up at Eight)

whats a better alternative to potatoes as post workout meal? Brown rice?

Not cutting yet, I will need some help with that when I do, got one more week on a 6 week volume overload program. Will maintain my new weights for a few weeks then start getting into a deficit.

Whats wrong with taking creatine when cutting? Obviously when I want to look prime I will come off it, but while dropping fat is it detrimental? Will also be stacking HMB and prob megadose L-leucine.

I'll switch coleslaw for a bag of spinach,

[GreekAdonis]

i didnt know rice contained sugar you learn somethng new everyday lmfao :clap:

f*ck I get sick of these know-it-alls. :roll:

Rice wafers create a huge spike in blood sugar levels which causes the body to store fat. Not what you want when doing a cut.

However the OP has just said he is trying to bulk so its a moot point.

[train hard]

ok what i was stating was rice waffers are a better option than flour crackers is this wrong? offcourse natural complex carbs as kumara and oats are best but for what ever reason he finds crackers convinent as he says because he does his shopping in the morning before work therfore im guessing crackers are easy for him.

[tii]

heres a few pics, I'll get some front ones tommorrow,

excuse lighting and ah posing if you can call it that :^o ...