Help With Diet

[Big_Ben]

Hey Falas

Recently woke up and relized i cant get to where i want to be physical without a great diet.. Have started to make changes with what i eat and the frequency of my eating. Id just like abit of extra help to get my diet looking great and making sure ican sustain it for year to come..

SO

As it stands

M1 @ 11ish- Bowl of oats and 1 banana

M2 @ 12ish- PWO SUPP(creatine and h blocker). 6-7 egg whites and cuple hole eggs

Lunchtime = WORKOUT

M3 straight after workout- Pasta/Rice and skinless chicken breast, Mass gainer shake

M4 @ 5ish Tuna/Chicken Chop Chop and salad in wrap, bita mayo and avocado to taste

M5 @ 7-8 (dinner) Rump Steak mashed carots and potato with beans or aspargus..

M6 Rice cracker with cottage cheese

I do nightshift 3pm-3am so it is hard to get all the foods in at times, and usually awake around 11, im wanting to be a lean 100kg powerlifter,

im sitting at around 104 at the moment

Estimate 20% fat ??

Tips ?? Critique?? HELP ?

Cheers Ben

[Beowulf]

Hey Bro

Im not a Dietitian but

Mass gainer shake

Is this wise when your trying to lose 4kgs?

[Big_Ben]

haha not at all ae, cut that out as of last week.

[kswinkels]

hey big ben firstly thats a pretty solid diet considering you work odd hours as well. You said you wanted to get lean yet you want to be a powerlifter im not sure if they go hand in hand generally power lifters are alot bigger hence can push the heavier weights (one of the reasons) but if you wanna be lean and toned then you will have to start of with lighter weights but high rep ranges and eventually build your weight up, good job on cutting out the mass gainer shake. Let me know what your goal is whether its to be able to push huge weights like a powerlifter or toned and lean? also what is your training like ie rep ranges no of sets etc?? will help where i can

[nate225]

hey big ben firstly thats a pretty solid diet considering you work odd hours as well. You said you wanted to get lean yet you want to be a powerlifter im not sure if they go hand in hand generally power lifters are alot bigger hence can push the heavier weights (one of the reasons) but if you wanna be lean and toned then you will have to start of with lighter weights but high rep ranges and eventually build your weight up, good job on cutting out the mass gainer shake. Let me know what your goal is whether its to be able to push huge weights like a powerlifter or toned and lean? also what is your training like ie rep ranges no of sets etc?? will help where i can

Dude don't buy into the whole lighter weights higher reps theory!! Check out PMans site (http://www.ampedtraining.com) for a great booklet that discredits this. Any bodybuilder worth his tub of dreamtan doesn't play with pink fluffy 4kg dumbells! As a general rule training from 1-3 reps aint for BBers but a typical Powerlifter's offseason isn't too different from a BBers.

As Kswinkels said your diet doesn't look too bad! Just see how the body reacts (weight goes up or down) and make a decision whether you want to bulk up or trim down - I'm afraid it's only one at a time with these two! :nod:

[Big_Ben]

Currently doing light week folowed by heavy week working on explosivness/form in that light week, reps usually go the 6,5,4,3,2,1 on the bench, squat is generally 5x5, and deadlift 3x5 usually, by lean im not meaning i want rock hard chizeled abs, i just dont want to be fat, maybe a bit nieve of me to think i can get a good lean bulk without sacrifising a bit of strength, glad the diet looks ok to, will check pmans website there to.

Ben