help with diet. 223lbs, 8.5% bodyfat

[Bulldoggym]

11am. 10 egg whites, 2 yolks.

1pm. 2 tins tuna, multi vit, flaxseed capsule, cod liver oil, vit c.

3pm. rice.

4pm. porridge, whey, milk. coffee and redbull.

5pm. train.

6.30pm. whey protein, banana.

7.00pm. pasta, chicken, tomatoe sauce.

8.00pm. porridge, milk.

9.00pm. work.

11.30pm. whey protein.

2.30am. 2 tins tuna.

3.00am. sleep.

how does this look? how can i up my healthy fats durin end of day before i sleep. at work i can make time to eat, but has to be quick, 5 minutes, if i eat at work ill either have a whey protein shake or a 6 inch beef subway sandwich. what could i consume thats quick to eat and have all the fat and protein i need, obvioulsy whey isnt the best thing to eat/drink whilst at work.

 

[*Bunny*]

how does this look? how can i up my healthy fats durin end of day before i sleep. at work i can make time to eat, but has to be quick, 5 minutes, if i eat at work ill either have a whey protein shake or a 6 inch beef subway sandwich. what could i consume thats quick to eat and have all the fat and protein i need, obvioulsy whey isnt the best thing to eat/drink whilst at work.

Up healthy fats by eating 1-2 tbsp all natural Peanut butter or have a serving of almonds/ walnuts etc... I understand foods being limited at work... just watch the carbs late at night... keep the processing to a minimum, and you will be fine You can keep the am carbs per our conversation, just watch the ones in the PM a little. can you really eat every hour? lol I'd love to do that , I catch flack for eating 6 x a day already

 

[JKurz1]

Up healthy fats by eating 1-2 tbsp all natural Peanut butter or have a serving of almonds/ walnuts etc... I understand foods being limited at work... just watch the carbs late at night... keep the processing to a minimum, and you will be fine You can keep the am carbs per our conversation, just watch the ones in the PM a little. can you really eat every hour? lol I'd love to do that , I catch flack for eating 6 x a day already

How can anyone assess that diet without the macros....hell, porridge?? That could be 1/8th of a cup of 4 cups..........we need macros for each meal bro.....and how the heck did you get to 8.5% without understanding the diet concept? Genetics?

 

[*Bunny*]

I went off his grams of Protein and carbs in post #5 and figured cals were b/w 2700-3000 ... there was no fat listed so I guesstimated.

 

[Bulldoggym]

every time i eat carbs i eat as much as possible, like i said ive never limited my carbs, if im eating porridge ill have big bowl, if i can eat more ill have another, same with rice, pasta etc..

my body fat was from the caliper test and came as 8.5 %, dont know how accurate that is?....

next few days im going to get an accurate food intake i was consuming and re write a new one with the nutritional information...

thanks BullDog

 

[*Bunny*]

you can use fitday.com its a free calorie counter to help you out. Calorieking.com isnt free but it's great as well... im telling you limiting the carbs will help you break the 8.5 if thats the measure you got... accurate or not depends on when you got it done, who did it, how many pinch sites, if the air was blowing in the right direction.. just use it as a guide, not what defines you.

 

[Bulldoggym]

How can anyone assess that diet without the macros....hell, porridge?? That could be 1/8th of a cup of 4 cups..........we need macros for each meal bro.....and how the heck did you get to 8.5% without understanding the diet concept? Genetics?

ive never cut up before so ive never stopped myself from eating excess amounts of carbs, ive always bulked! theres never been any need for me to limit carbs as me consuming more doesnt put any fat on; or from what i can see in the mirror. from my point of view its more calories and carbs to get bigger. me doing this diet ive never known exactly how much protein, carbs, calories, fat, etc i consume. But, i know gradually over time ive eaten more and more of each, starting at 176lbs at 19 and now 223lbs at 21.

eating to me is an effort, i eat as much as i can each meal and id recommend this diet to people with a low body fat or high metabolism and the hard gainer.

but obviously my diet could be better and more controlled, thats why i decided to get the internet, so i can do my research and get help off this forum.

 

[Bulldoggym]

you can use fitday.com its a free calorie counter to help you out. Calorieking.com isnt free but it's great as well... im telling you limiting the carbs will help you break the 8.5 if thats the measure you got... accurate or not depends on when you got it done, who did it, how many pinch sites, if the air was blowing in the right direction.. just use it as a guide, not what defines you.

thanks bunny, ill use those sites to help me. i had a pinch on my arm, back, abs and legs, i think that was all, had it done 2 months ago by a gym instructor at a gym i trained at the once.

 

[Bulldoggym]

Up healthy fats by eating 1-2 tbsp all natural Peanut butter or have a serving of almonds/ walnuts etc... I understand foods being limited at work... just watch the carbs late at night... keep the processing to a minimum, and you will be fine You can keep the am carbs per our conversation, just watch the ones in the PM a little. can you really eat every hour? lol I'd love to do that , I catch flack for eating 6 x a day already

haha i can, but i prefer eating every 2 to 3 hours.

 

[Varga]

R U juicing? Seems a little abnormal to gain that much muscle and no fat naturally?

If you are- then you need to adjust your juice in accordance to your diet and goals too.