My Diet/Routine Help Please!

[Willocraig]

Watsup Guys, At the moment I am cutting, and as some of you will know I have been recording my diet for the last 4 weeks and so hopefully you guys can now see it and tell me how I can achieve my goals a more effective way and just to make sure I am sticking to the advice some of you have already given me.So hear goes, this is an average day of food and such for the past weeks (I have been eating 2050 cals instead of 2500) (The black digits are Calories, The orange digits are Protein, The Green digits are Fat),

Breakfast
12.00 - 50grams of porridge oats, with two and a half cups of water
190 4.9 2.4
- Litre of water

Snack
3.00 - Low fat Yogurt
120 5.5 2.0
1 banana
90 1 0
1 apple
110 1 0
- Litre of water

Lunch
6.00 - Beans on Toast / Tuna sandwiches
275 20.4 1.8 /
364 22.6 13.8
- Litre of Water

Dinner
9.00 - Pasta/Rice - 2 Chicken Breast/2 Fish - 650(avge)
284 12.7 2 /357 9 3.2 / 212 24.8 2.2 /132 31.2 2.2 /Salad etc.
- Litre of water

Snack
12.00 - 2 apples
220 2 0
1 banana
90 1 0
- Green tea

- 1834 (avrg) / 70.7 / 19.8

Although I have not been recording the amount of Fat + Protein in my average daily meal I have worked it out for this average meal that I have posted, as no daily meal is all that different from this one so the amount of Protein and Fat is an average but will give you guys an idea of my Protein and Fat intake per day, but it is something I can easily do and am going to with my "improved" diet that you guys are hopefully going to help me with.

My workouts have been not been very consistent as I am trying to find the most effective workout for me and I think I am going to do something this,

Mon - Chest / Triceps
Tue - Cardio
Wed - Biceps / Back
Thur - Rest
Fri - Legs / Shoulders / Abdominals
Sat - Cardio
Sun - Rest

Recently I have been on a two day split, and have been working out three times a week, so I am increasing the intensity and as I said I am going to start the above workout so if you know of anything I can improve on my future workout please do comment on it.

I know pretty much straight away that I will be told to get some whey protein in my diet so over the weekend I got some from a local health shop, could you guys tell me if it is no good I think it will do, it was only £10.99 instead of £21.
22g serving:
81 kcals
16.6g Protein
1.4g carbs
1g fatg (0.7 = saturates)
0.1g Fibre
0.07g Sodium

Im planing on putting some peanut-butter,a banana,half milk, half water into my whey protein.I'm going to have one in the morning (the one above) and after my workout I'm going to have just water and whey protein (so It is absorbed quicker,I learned that on these forums so thanks for that ), is this ok as I am totally new to taking whey protein and don`t really know what to have with it and such.I read an article some where on the internet the other day about my P/C/F? I happen to weigh around 200lbs, So I think I need 40/40/20 so I need 240 grams of protein aday is that right?Any help on this will be really appreciated!

I weighed myself yesterday evening and It was: 15.1st or 211lbs.Then again the next morning and it was 15st or 210lbs. So I have lost 11 lbs in 4 weeks. YES!

Thanx for any help on my diet and such guys, I will really appreciate any help and if you want to know anymore information, then please just ask.
Thanx Again :thumb:
Willo

PS. Sorry there are so many questions, and sorry it`s so long.

 

[pintoca]

Wow man, is really a lot of questions... you might be better off breaking it into more easy to address posts.

1. You need to record all thre macronutrients... at least at the beginning: Dieting is a numbers game, only by knowing the numbers you will know what is going on... Take the guessing out of the equation until you know how your body responds (you will get there, don't worry)

2. How many days do you have to workout? Could you workout 5 days in a week? Remember that while cutting, the objective of lifting is not to grow, but to keep what you have (and not lose strenght)... for this, it is important to lift as hard as you can. I like for this reason a 5 days split much better that help me concentrate on fewer exercises per session...

3. How is your cardio? Twice a week is really not much, when it comes to cutting bro.

4. Yep, get the whey... if it is simple whey isolate, better, You need something that is not fancy to assure rapid digestion. Use it only Post Work Out. Eat real food during the rest of the day. DON'T ADD ANYTHING TO YOUR PWO SHAKE, only water and a carb source (dextrose, maltodextrine or both)... no bananas, no peanut butter

5. For cals, have you have a Body Fat test done? that will really help to calculate your baseline caloric requirements. As it is your diet could be much cleaner (processed carbs in there), but props to you for starting out. Lots of fruits in it and no fat at all... get away from the premise that Fats make you fat... you need the right type of fat in your diet too

 

[Willocraig]

Thanx for your advice pintoca, your totally right about my diet I do need to eat more veggies and eat the right fats. I purchased some EFA capsules a week or two ago and have been taking them three times a day and have also been eating alot of tuna/fish and chicken and such I forgot to mention the EFA in my first post.Im in the process of purchasing a heart rate monitor for my cardio as at the moment when I do my cardio I am just rowing flat out for 30 minutes and am wasteing alot of energy so when I get my HRM I will be able to do my cardio more effeciently so thanks for pointing that out.
For my bodyfat I just used the height and weight system I have not had it done professionally. Eventually when I have some spare cash I will buy some callipers.At the moment it is around 27.7 (though probably less as alot of my weight is muscle)

Thanx for all your advice pintoca!

Anymore help from anyone?I will really appreciate it.
Willo