help with diet. 223lbs, 8.5% bodyfat

[Bulldoggym]

any help or alterations to my diet, would be much appreciated!

11am. 2 scoops whey, bowl of porridge with milk.

11.30am multi vit, vit c, flaxseed, cod liver oil.

12. tin tuna, 6 rice cakes.

2pm. rice, chicken breast

3pm. pwo. coffee, whey protein, porridge
workout. 3.15 to 4.45
5pm.pwo whey protein, banana

5.30pm. ppwo 2 sweet potatoes, chicken breast, sweetcorn

8pm. tin tuna, 3 whole meal bread.

12. rice, chicken, curry sauce.

4 litres water per day

 

[Kabeetz]

any help or alterations to my diet, would be much appreciated!

11am. 2 scoops whey, bowl of porridge with milk.

11.30am multi vit, vit c, flaxseed, cod liver oil.

12. tin tuna, 6 rice cakes.

2pm. rice, chicken breast

3pm. pwo. coffee, whey protein, porridge
workout. 3.15 to 4.45
5pm.pwo whey protein, banana

5.30pm. ppwo 2 sweet potatoes, chicken breast, sweetcorn

8pm. tin tuna, 3 whole meal bread.

12. rice, chicken, curry sauce.

4 litres water per day

Well.. first of all 228 at 8.5% bodyfat is quite the accomplishment. congratulations man. Are you looking to cut or looking to bulk? That makes a big difference as to what is "acceptable" for consumption.

Do you know how many calories you're eating a day? Grams of protein? carbs? fats?

You need to enter your diet into a website such as fitday.com before you can get an honest evaluation. From the looks of it I don't know that you're eating enough. Those tins of tuna aren't very calorically dense.

 

[Payton]

Man i think at 228 at 8.5% bodyfat we should be asking you for help with our diet haha. Only thing i would say if your cutting is that it seems like a ton of carbs in the late afternoon

 

[ZGzaZ]

pics.... ?

 

[Bulldoggym]

that was whai ate monday, wasnt a great day of eating. today i ate:

11.30 2 x scoops of whey, porridge with milk. (pro 34g, carb 80g)

12.00 multi vit, vit c, cod liver oil, flaxseed oil capsule.

1.30 1 tin of tuna, 4 rice cakes. (pro 28g, carb 24g)

3.30 pasta, tin of tuna, 1 table spoon mayonaise. (150g carbs, 28g pro)

4.00 coffee, 2 x redbull, banana (not sure how much carbs in a banana)

5.30 trained for 2 hours, drank 1 litre of water and 250ml of apple juice from concentrate.

7.30 3 scoops of whey, banana (pro 41g, carb?)

8.00 100g mince beef, 57g of semi skimmed milk powder mixed with milk (pro 40g)

9.30 pasta, mince beef, pasta sauce, salad. 150g pro, 25g pro

12 im going to have 2 wholemeal bread with 1 tin of tuna. 28g pro, 24g carb

drank 3.5 litres of water today.

this is rough, got figures from nutritional food fact website. ive never weighed or limited my food, ive read about nutrition and understand best time to take protein and carbs. all my meals i just eat as much as i can of carbs, protein i usually have roughly the same every day. im at a stage now where i want to enter my first competition, but i realise nutrition is a big part of bodybuilding and want to get it better and more controlled.

thanks for comments. i will post pics soon when i find the camera!

 

[Bulldoggym]

1 pic

 

[Bulldoggym]

front bicep

 

[Bulldoggym]

front pose

 

[Bulldoggym]

another...

 

[*Bunny*]

any help or alterations to my diet, would be much appreciated!

11am. 2 scoops whey, bowl of porridge with milk.

11.30am multi vit, vit c, flaxseed, cod liver oil.

12. tin tuna, 6 rice cakes.

2pm. rice, chicken breast

3pm. pwo. coffee, whey protein, porridge
workout. 3.15 to 4.45
5pm.pwo whey protein, banana

5.30pm. ppwo 2 sweet potatoes, chicken breast, sweetcorn

8pm. tin tuna, 3 whole meal bread.

12. rice, chicken, curry sauce.

4 litres water per day

the bolded items may make a difference if you drop them or switch them, namely the corn & bread , rice as your last meal... where are the green veggies? maybe more healthy fats.. esp in the last meal or two..

I drink 2 gallons of water, 8 L's.. maybe up that as well... drop some of the carbs, and keep the foods as least processed as possible... nice pics