help with diet. 223lbs, 8.5% bodyfat

[Synpax]

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

What do you do for a living that has you up at 11 AM?

You're already pretty cut. Maybe putting in some low-intensity long runs could help - or bike rides.

Agree with bunny on the food recommendations, but pwo be sure to grab maybe 50g of dextrose in that shake.

 

[Bulldoggym]

im a doorman at a night club, i work till 3.30am thur-sat, wed and sunday i work till 2.30 and i have monday and tuesday off.

 

[Bulldoggym]

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

thanks for help. why drop or change porridge first thing when i get up? its good complex carb... i used to have my whey protein first thing in the morning about half an hour before my bowl of porridge, but when i did this i had to put honey on porridge as dont like taste, now ive combined the two whey and porridge in same bowl which tastes good without having the honey or sugar...

ive read that about having healthy fats in last meals, why is this? the only healthy fat ill have is flaxseed capsule and cod liver oil capsule and if i have eggs or chicken that i fry in olive oil.

 

[*Bunny*]

thanks for help. why drop or change porridge first thing when i get up? its good complex carb... i used to have my whey protein first thing in the morning about half an hour before my bowl of porridge, but when i did this i had to put honey on porridge as dont like taste, now ive combined the two whey and porridge in same bowl which tastes good without having the honey or sugar...

ive read that about having healthy fats in last meals, why is this? the only healthy fat ill have is flaxseed capsule and cod liver oil capsule and if i have eggs or chicken that i fry in olive oil.

just a place to clean up the carbs and I dont know what it's made out of etc...

if it works for you and allowing you to achieve your goals/lower your BF then keep it in...

your body cannot burn fat in the presence of insulin.. when you eat carbs = insulin release...

My goal is fat burning right now #1, so I wont eat carbs until I've been UP for 4 hours, and I dont eat carbs 4 hours before bed.

For you, I suggest to get you to where you want to be, always star with your diet 1st , then training/cardio... these little tweaks may help you get there without touching the other two things.

Best of luck to you.

 

[JKurz1]

I love it! 223 and 8.5 asking for diet advice.......post a pic

 

[*Bunny*]

Did you read the thread before posting ?? there are 3 pics up there

 

[JKurz1]

wHY ARE YOU GETTING RID OF PORRIDGE and bread? Whole grains are perfect.....just make sre the are whole grain and not corn or processed...

Sorry, although I can't see the pics, I missed 3/4ths of the thread.....for some reason, only saw the initial ?.......

 

[*Bunny*]

wHY ARE YOU GETTING RID OF PORRIDGE and bread? Whole grains are perfect.....just make sre the are whole grain and not corn or processed...

Sorry, although I can't see the pics, I missed 3/4ths of the thread.....for some reason, only saw the initial ?.......

Ok my suggestion for swapping those out is b/c they may be more porcessed and better sources out there. You answered yourself fin your following comment as to why he would get rid of such items...

IMO for those out there, if you are stalling out or want to drop bf lower and you current diet it at a standstill, why not tweak the diet, maybe swap out some carbs sources for better ones, of remove one or two to see if that little changes gets you over them hump...

bulldog good luck to you please let me know how you progress.

 

[Bulldoggym]

arent glycogen stores low in the morning? wouldnt you advise on having a banana or dextrose first thing in the morning? ive always treated the morning similiar to after my workout, both times your body is in a catabolic state. 4 hours seems a long time without having carbs especially after 8 hours sleep, thats 12 hours without carbs! and you said you dont eat carbs 4 hours before you go to bed, thats 16 hours without eating any carbs!! ... if i did this diet id have 8 hours to eat my days carbs and fit in a workout, how would you organise this for me?

11. wake up.

5. gym

6.30 finish gym workout.

9. work

2.30 finish work.

3 go to sleep

any help appreciated, thanks for your help bunny

 

[*Bunny*]

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