new to the site need my diet overviewed

[raybrooks]

Hi

firstly i am new to the site and after searching through the forums i notice how helpfull and knowlegable everyone seemso be so i thought id get my diet overviewed right here we go
my goal is to drop fat and reduce waste size while building upper body muscle n deffinition

heght 5' 9 weight 190 lbs body fat 25% BMR 1949

Meal 1
40g musile
protien shake
1000g flaxseed cap
p40g c29 f 1

meal 2
tin of tuna
1000g flaxsed cap
p25 c0 f1

meal 3
2x 6oz chicken breast
100g brown rice
1000g falxsed cap
p90 c82 f1

meal 4
tin of tuna
protien shake
2x rice cakes
p60 c15 f0

meal 5
80z steak or 8oz salmon
brocli cauleflaur
p72 c5 f0

meal 6
protien shake
1000g flakseed cap
p35 c0 f1

daily cals rougly 1877

i currently started training again doing 6 days 40 min CV and 5 days wieghts im lifting in 4 x 5 @80% 1RM working upper body twice a week and legs once a week i will upload pctures when i figure out how

thanks in advanc for your help

 

[raybrooks]

sorry also i am 27 yrs old, i also try to drink around 4 ltrs of water daily

 

[SouthernLord]

Hi

firstly i am new to the site and after searching through the forums i notice how helpfull and knowlegable everyone seemso be so i thought id get my diet overviewed right here we go
my goal is to drop fat and reduce waste size while building upper body muscle n deffinition

heght 5' 9 weight 190 lbs body fat 25% BMR 1949

Meal 1
40g musile
protien shake
1000g flaxseed cap
p40g c29 f 1

This meal is not too bad. Musile? Is that like oats or bran. That's what I'm am assuming it is in my recommendation.

meal 2
tin of tuna
1000g flaxsed cap
p25 c0 f1

Green Veggies!!! The fiber in green veggies helps you stay full when you are cutting. Add some here. Add a serving of raw nuts too.

meal 3
2x 6oz chicken breast
100g brown rice
1000g falxsed cap
p90 c82 f1

Add some Green Veggies here too. I would rather see you eat two tins of tuna in meal 2 for 50g of protein and only eat one 6oz chicken breast here.

meal 4
tin of tuna
protien shake
2x rice cakes
p60 c15 f0

Rice cakes are horrible. Even when bulking. Eat brown rice here instead. Again add green veggies.

meal 5
80z steak or 8oz salmon
brocli cauleflaur
p72 c5 f0

Don't forget to count the fats in your meats towards your macro totals! I like that you are eating veggies here

meal 6
protien shake
1000g flakseed cap
p35 c0 f1

I would add some more fat to this meal. 1 oz of raw almonds or walnuts, or even a tbsp of all natty peanut butter

daily cals rougly 1877

i currently started training again doing 6 days 40 min CV and 5 days wieghts im lifting in 4 x 5 @80% 1RM working upper body twice a week and legs once a week i will upload pctures when i figure out how

thanks in advanc for your help

My diet advice is above.

About cardio..... You should do your cardio, but 6 days is extreme right off of the bat. Let your diet drop the fat at first and add more cardio as your diet stalls. Are you using any fat loss stims? I like the same approach with stims too. Don't use them until your fat loss starts the stall from just diet and cardio.

 

[raybrooks]

thanks for advice,

yeah musile is like a bran. What green veggie you suggest apart from brocoli ??

not using any fat loss stims at moment was considering an ECA Stack but not sure how it works

 

[joe d]

you could also eat spinach or asparagus. i personally would drop the last shake and eat egg whites. i would also get up and hit the cardio a few days per wk before you eat.

 

[SouthernLord]

you could also eat spinach or asparagus. i personally would drop the last shake and eat egg whites. i would also get up and hit the cardio a few days per wk before you eat.

I was drinking a casein shake pre bed for the longest.

I recently switched to sirloin and broccoli pre bed and I like it a lot better. I'm not waking up hungry or to pee in the middle of the night now.

 

[SouthernLord]

thanks for advice,

yeah musile is like a bran. What green veggie you suggest apart from brocoli ??

not using any fat loss stims at moment was considering an ECA Stack but not sure how it works

Asparagus, cabbage, broccoli, zucchini, yellow squash, spinach, Romain lettuce, etc.

 

[joe d]

I was drinking a casein shake pre bed for the longest.

I recently switched to sirloin and broccoli pre bed and I like it a lot better. I'm not waking up hungry or to pee in the middle of the night now.

i have always hated shakes before bed. i like them sometimes as soon as i get up while my food is cooking and at the gym as soon as im done my w/o. i just got the big blast and holly shit that is one bad ass post w/o shake. no more fucking around with insulin spikes for me.
but these are just to hold me over while my food is cooking or i get to where i am going where i eat real food.

my favorite before bed meal right now is a 12oz tbone 6 egg whites 2 whole eggs cooked with green peppers, onions, and mushrooms. and 2 slices of ezekiel toast.

 

[SouthernLord]

i have always hated shakes before bed. i like them sometimes as soon as i get up while my food is cooking and at the gym as soon as im done my w/o. i just got the big blast and holly shit that is one bad ass post w/o shake. no more fucking around with insulin spikes for me.
but these are just to hold me over while my food is cooking or i get to where i am going where i eat real food.

my favorite before bed meal right now is a 12oz tbone 6 egg whites 2 whole eggs cooked with green peppers, onions, and mushrooms. and 2 slices of ezekiel toast.

That sounds so damn good.

I'm going to use Big Blast pwo when I'm done with this diet. I can't wait

I am actually not consuming any carbs pwo and I am recovering just fine. I am mega dosing bcaa intra workout and having whey iso cfm post workout. Followed by chicken, broccoli, almonds, and grapefruit. This is working really well for me.

 

[joe d]

your going to kick yourself in the ass for not trying big blast before trust me.