Is my diet right for a beach body?!

[mish12345]

Hi all

Been training for many years, I'm 6ft, 86kg and around 12% bf. I look 'OK' but am going on holiday in 3 weeks and would like to trim even more mid-section bf.

I am a really strict dieter, just not sure it is optimal. Want to hold onto as much muscle as possible. I mainly have carbs at breakfast then after training.

Anything you guys would suggest I change? I do this every day but if it is a non-training day I only have breakfast with carbs plus one other meal.

Wake
20g whey protein isolate in water

Breakfast 6.30am
30g oats (porridge) or 2 x Oatabix + 200ml skimmed milk
150g quark / cottage cheese / 75g mackerel / tuna (or combine appropriately)
Apple

Immediately post workout 40g whey protein powder + 15g dextrose in water

45 mins later
100g chicken / turkey / lean meat
30g (dry weight) basmati rice / couscous / wholewheat pasta
Veg (vary choices)
Gravy (optional)

Lunch 12.30pm
100g chicken / lean beef
30g (dry weight) basmati rice / couscous / wholewheat pasta
Mixed salad

3.00pm
1 oatcake
50g natural peanut butter
Item fruit

5.00pm
100g salmon / mackerel (soy sauce)
Item fruit

8.00pm
150g lean red meat / chicken / white fish
Veg (vary choices)
Gravy (optional)

10.00pm
100g mackerel
Tbsp sunflower seeds

 

[1handpullups]

Just my opinion. You still wanna eat more than 2 times a day for metabolism. Split the same amount over same time period. When your gut growls, then goes away, then not hungry anymore. It ate something, and matabolism slowed so that next time you eat it wants to store. Dont go more than 5 hours without eating if possible in my opinion, but I have no beach body experience.

Even cutting, you still want to be giving your body protein 24/7 or making sure it is digesting protein of course once again in my opinion.

For most, it can be as simple as just eating less carbs per meal. Heck, you can still eat in the middle of the night and lose fat. But for the 4-6% bodyfat range, many many methods need to be used and your diet seems to be in check for the most part.

I personally like broccoli, spinach, romaine lettuce, snap peas, green beans and whatnot and if I could afford them would eat more often. So if you got the dough, spend it on veggies too for your carbs.

I still like eating carbs with every meal, but only about 25 grams. Sticking to the 100 cals from carbs, 30 grams protein, and when burning fat maybe a little bit more fat. Fat preserves muscle, protects joints and can even increase T.

But this is not 4-6% bodyfat. Until you get there though dont use all your good tricks yet!

For the record, just so you know everything I say is BS..............I eat cookies, donuts, ice cream and I am a filthy slob. Especially the cake donuts and coffee in the morning. I dont buy these things though, that would be disgusting. My peer pressure powers, and unwillingness to be a dick to everyone I know has taken over. Hatred of sweets gone. But I do get results while eating donuts. The key is doing high T cardio, such as sprinting. You wont be able to eat enough food in the middle of the night to put on too much fat. When you dont eat as much in the middle of the night, you lose fat.

If you do sprints for cardio, and lots of em, say 30-40 30-40 yarders, on a low calorie diet it will be impossible not to lose fat. You still fuel up after the first 2 meals, after that lower carb.

When I see people on treadmills, I see bored, tired people. I like having fun like a beast. Grunting at the end of a sprint like a heavy ass squat. No, not just drank a little bit of water kinda grunt, a beast grunt.

You learn from experience. Sure I used to run 7.5 miles, 3 times aweek when I was young for cuts, but little did I know I was diminishing my T.

I did add sprints to it eventually. So 7.5 miles with a sprint every 2 minutes. Better than no sprints, but walking for a shirt period between sprints is okay. You can stop, walk, and sprint again and it aint as bad as I thought stopping was. I lately have been jogging between sprints. Very slightly rest though, 6 total sprints in say bewteen 1-2 minutes. Then 5-6 sets of those, walking for a few minutes in between or jumpsquats etc...........

Combining say jumpsquats, toe touches, then sprint works hella good too. Pyramid it and stuff. start with like 3 jumpsquats, 3 toe touches, sprint. Then 4 jumpquats, 4 toe touches, sprint. Go up and down, and eventually to just sprint if you gotta. It is pretty rough sometimes but not like heavy squats walking downstairs sideways rough.

I highly recommend this stuff for cutting. Staying powerful, feeding your muscles adequately, burning more calories and losing fat while fueling your next workout. The too low of carb stuff can tick you off on upper body days. Carb up night before or that day. The day you do this cardio you dont limit any meal much, just off days and after you've refueled your workout.

But generally on these days and sprints and whatnot I dont eat for about 4 hours beforehand and still have energy from coffee.

 

[1handpullups]

Oh yah. The most essential to beach body. Low sodium. Dont add salt, use NO SALT if you want and watch it on the canned stuff. I noticed you had canned fish products as a essential base in your diet. Get under 1000mg at the least, but dont completely cut it out. The tuna I eat doesnt have a lotta sodium, but...............