Any Help With Diet?

[elmarcouk]

Height: 5'8" - (172.72 cm)
Weight: 14st 6lb (202lbs/91.6kg)
Age: 22
Sex: Male
BMR: 2038.46
Activity Factor: 1.55
TDEE: 3160
Goal: Primary - Fat Loss, Secondary - Muscle Building/Maintaining (Actually, its too finally get light enough/strong enough to do a pullup )
Training Experience: Training at home for a year w/ weights, Gym for 1 month.





This is my planned diet setup. It is for when im on the Early shift at work. The late shift will pretty much be the same. Ill be waking up later, going to the gym after breakfast though. And the meals for outside of work might be in a slightly different order, but the food will generally be the same.


Breakfast - 4:50am

2 Slices Wholemeal Toast or Wholemeal Tortilla Wrap
3 Scrambled Eggs (1 Yolk 3 Egg Whites)
20g Mature Cheddar cheese
A Splash of Skimmed Milk

Approx 520 Cal - 24g Fat - 29g Carb - 40g Protein

First Break - Work - 8:15am


200g Grilled Chicken
50g Broccoli

Approx 267 Cal - 3g Fat - 3g Carb - 58g Protein


Second Break - Work - 10:15am


200g Grilled Chicken
50g Broccoli

Approx 267 Cal - 3g Fat - 3g Carb - 58g Protein


Third Break - Work - 12:15pm

50g Whey mixed w/ water

Approx 196 Cal - 4g Fat - 3g Carb - 39g Protein

WORKOUT - 4:00pm

PWO - 6:00pm

50g Whey mixed w/ water

Approx 196 Cal - 4g Fat - 3g Carb - 39g Protein

Dinner - 7:30pm

3 Scrambled Eggs (1 Yolk 3 Egg Whites)
20g Mature Cheddar cheese
A Splash of Skimmed Milk
1 Tin of Tuna, 110g Drained

Approx 507 Cal - 30g Fat - 1g Carb - 69g Protein


Pre-Bed

30g Instant Milk Protein (Casein)
300ml Skimmed Milk

Approx 212 Cal - 1g Fat - 16g Carb - 36g Protein



TOTAL Approx - 2165 Cal - 69g Fat - 58g Carb - 339g Protein

Too Much Fat? Too Little Carbs? I do take Super Omega 3 Caps in 3x3 a day.


Those chicken and Brocolli may be substituted for either Extra lean mincedmeat and veg, or a tin and a half of tuna w/ cucumber.


I bought the Anabolic Cook Book from here last month, and intend to swap the meals listed here, with decent meals from the book eventually.

Thanks for looking, it is very much appreciated!

 

[rikishi]

I'm not a cutting expert but I can offer some advice.

The glaring flaw in your diet is the amount of carbs postworkout. When you are done lifting, your glycogen deposits are depleted. If you only eat 4 g of carbs PW you will lose all of your glycogen and become extremely weak and lose a lot of muscle. Do not be afraid of an abundance of carbs postworkout, this also applies for cutting, not just bulking. I would absolutely eat at least 60 g simple carbs minimum postworkout to restore glycogen. I would go higher though, more in the 100g-150g range depending on how fast your metabolism is. Remember, the carbs you eat will not be stored as fat postworkout (and in the morning, too) because these are times when your body's glycogen deposits are shot and any carbs you eat will be stored as glycogen, not in fat cells.

That's my advice, perhaps another EF bro can help you tweak it a little better.

 

[elmarcouk]

Thanks Rikisihi. That was one of the things i was unsure of. I do have a big tub of WMS, so ill start adding 2 scoops of that to my PWO

 

[joe d]

Height: 5'8" - (172.72 cm)
Weight: 14st 6lb (202lbs/91.6kg)
Age: 22
Sex: Male
BMR: 2038.46
Activity Factor: 1.55
TDEE: 3160
Goal: Primary - Fat Loss, Secondary - Muscle Building/Maintaining (Actually, its too finally get light enough/strong enough to do a pullup )
Training Experience: Training at home for a year w/ weights, Gym for 1 month.





This is my planned diet setup. It is for when im on the Early shift at work. The late shift will pretty much be the same. Ill be waking up later, going to the gym after breakfast though. And the meals for outside of work might be in a slightly different order, but the food will generally be the same.


Breakfast - 4:50am

2 Slices Wholemeal Toast or Wholemeal Tortilla Wrap
3 Scrambled Eggs (1 Yolk 3 Egg Whites)
20g Mature Cheddar cheese
A Splash of Skimmed Milk

Approx 520 Cal - 24g Fat - 29g Carb - 40g Protein

First Break - Work - 8:15am


200g Grilled Chicken
50g Broccoli

Approx 267 Cal - 3g Fat - 3g Carb - 58g Protein


Second Break - Work - 10:15am


200g Grilled Chicken
50g Broccoli

Approx 267 Cal - 3g Fat - 3g Carb - 58g Protein


Third Break - Work - 12:15pm

50g Whey mixed w/ water

Approx 196 Cal - 4g Fat - 3g Carb - 39g Protein

WORKOUT - 4:00pm

PWO - 6:00pm

50g Whey mixed w/ water

Approx 196 Cal - 4g Fat - 3g Carb - 39g Protein

Dinner - 7:30pm

3 Scrambled Eggs (1 Yolk 3 Egg Whites)
20g Mature Cheddar cheese
A Splash of Skimmed Milk
1 Tin of Tuna, 110g Drained

Approx 507 Cal - 30g Fat - 1g Carb - 69g Protein


Pre-Bed

30g Instant Milk Protein (Casein)
300ml Skimmed Milk

Approx 212 Cal - 1g Fat - 16g Carb - 36g Protein



TOTAL Approx - 2165 Cal - 69g Fat - 58g Carb - 339g Protein

Too Much Fat? Too Little Carbs? I do take Super Omega 3 Caps in 3x3 a day.


Those chicken and Brocolli may be substituted for either Extra lean mincedmeat and veg, or a tin and a half of tuna w/ cucumber.


I bought the Anabolic Cook Book from here last month, and intend to swap the meals listed here, with decent meals from the book eventually.

Thanks for looking, it is very much appreciated!

i dont like your goals because they work against eachother but i think it will be helpful to add some carbs post w/o sweet tater? and to drop the milk before bed because of the sugar also eat some fat before bed peanut butter?

 

[elmarcouk]

In that case, ill just focus on losing boday fat. No milk before bed, that makes sense seeing as its casein ill be having anyway, so its slow digesting anyway. Any other good sources of fat before bed other then nuts? Im not a massive fan of them, but if i have to, ill force some ANPB down me. Thanks.

 

[joe d]

In that case, ill just focus on losing boday fat. No milk before bed, that makes sense seeing as its casein ill be having anyway, so its slow digesting anyway. Any other good sources of fat before bed other then nuts? Im not a massive fan of them, but if i have to, ill force some ANPB down me. Thanks.

whole eggs. the problem with milk is if you are cutting you dont want the sugar from it before bed.

try putting no sugar added peanut butter to your casein/whey shake

a good base for cutting is little or no carbs except for your first meal and your post w/o meal and early morning and late night cardio (morning is better)

 

[elmarcouk]

I just out food shopping, and picked up some no sugar added peanut butter. Its not that nice, but nicer then i thought, so i can definitely stomach it before bed.

 

[joe d]

i love peanut butter but i use the regular stuff jiff is my favorite when i start cutting i will switch to an anpb

 

[elmarcouk]

So WMS with whey for PWO, no milk before bed, and some PB before bed. How much PB should i have though?

Any more tweaks to it? You guys are great, thanks.

 

[rikishi]

So WMS with whey for PWO, no milk before bed, and some PB before bed. How much PB should i have though?

Any more tweaks to it? You guys are great, thanks.

Instead of peanut butter, I would just take Casein Protein before bed.

Optimum nutrition Casein protein has 24 g of protein per scoop, 1 g of fat and 4 g of carbs. That's as good as it's going to get. I would mix 1.5 scoops of ON Whey with 1.5 scoops of ON Casein and drink that before bed. It has plenty of glutamine and BCAAs too.