Re-evaluated my eat what do you think?

[peteefs]

My goal is to cut my bodyfat from 18% to about 10%. iam 23, 6 foot and 187lbs. After 2 weeks of watching my calories i am now 182lbs, i feel a little weaker when iam working out, but iam feel much less bloated, abs are slightly showing now.

Here is my diet, any input will be appreciated.

6-20am- 75g porridge + water + 5g sugar
Met Rx protein powder in water with 5ml flaxseed oil
Multi vitamin tablet
Kcal- 453 Pro-26.9 Carbs-56 Fat-13.5[/B]

Walk 1.5km to work

9-00am- Tuna 125g + low fat salad cream 15mg
Small roll + 20g peanut butter
2x Vitamin b6 + garlic tablet
Kcal-405 Pro-42 Carbs-23 Fat-16

11-30am- The same

12-45pm- Weights workout + 15 minutes cardio at the end

2-00pm- Postworkout
2 servings of Met rx protein + 35g dexrose powder + 5mg flaxseed oil
Kcal-398 Pro-37.5 Carbs-40 Fat-10

3-30pm- 100g chicken (cooked in 1kcal spray)
250g in total, salad, cabbage, onion, cucumber, lettece, carrot
1/4 of a white bagel + 15g of LF salad cream
Kcal-349 Pro-37 Carbs-30 Fat-9

6-30pm- Same as 9am

Walked home from work

9-30pm- can of tuna 125g + 15g low fat salad cream

TOTAL
Kcal-2518
Protein-259
Carbs-193
Fat-79
What do you think guys?

 

[SFArugger]

Looks good but maybe try increasing the cardio to atleast 30 mins or try some HIIT. and just curios what does the garlic tab do for you? Ive herdof people using it but I dont know the benefits

My goal is to cut my bodyfat from 18% to about 10%. iam 23, 6 foot and 187lbs. After 2 weeks of watching my calories i am now 182lbs, i feel a little weaker when iam working out, but iam feel much less bloated, abs are slightly showing now.

Here is my diet, any input will be appreciated.

6-20am- 75g porridge + water + 5g sugar
Met Rx protein powder in water with 5ml flaxseed oil
Multi vitamin tablet
Kcal- 453 Pro-26.9 Carbs-56 Fat-13.5[/B]

Walk 1.5km to work

9-00am- Tuna 125g + low fat salad cream 15mg
Small roll + 20g peanut butter
2x Vitamin b6 + garlic tablet
Kcal-405 Pro-42 Carbs-23 Fat-16

11-30am- The same

12-45pm- Weights workout + 15 minutes cardio at the end

2-00pm- Postworkout
2 servings of Met rx protein + 35g dexrose powder + 5mg flaxseed oil
Kcal-398 Pro-37.5 Carbs-40 Fat-10

3-30pm- 100g chicken (cooked in 1kcal spray)
250g in total, salad, cabbage, onion, cucumber, lettece, carrot
1/4 of a white bagel + 15g of LF salad cream
Kcal-349 Pro-37 Carbs-30 Fat-9

6-30pm- Same as 9am

Walked home from work

9-30pm- can of tuna 125g + 15g low fat salad cream

TOTAL
Kcal-2518
Protein-259
Carbs-193
Fat-79
What do you think guys?

 

[*Bunny*]

see blue

How much water to you drink a day ?

Cheat meals?

Do you drink?

Eat clean 7 days a week?

My goal is to cut my bodyfat from 18% to about 10%. iam 23, 6 foot and 187lbs. After 2 weeks of watching my calories i am now 182lbs, i feel a little weaker when iam working out, but iam feel much less bloated, abs are slightly showing now.

Here is my diet, any input will be appreciated.

6-20am- 75g porridge + water + 5g sugar what is in this porridge?
Met Rx protein powder in water with 5ml flaxseed oil
Multi vitamin tablet
Kcal- 453 Pro-26.9 Carbs-56 Fat-13.5[/B]

Walk 1.5km to work

9-00am- Tuna 125g + low fat salad cream 15mg
Small roll + 20g peanut butter if you are cutting I'd ditch the roll ... what type of roll?? what is low fat salad cream?
2x Vitamin b6 + garlic tablet
Kcal-405 Pro-42 Carbs-23 Fat-16

11-30am- The same

12-45pm- Weights workout + 15 minutes cardio at the end Cardio PWO GOOD ...

2-00pm- Postworkout
2 servings of Met rx protein + 35g dexrose powder + 5mg flaxseed oil I would AVOID fat PWO ...
Kcal-398 Pro-37.5 Carbs-40 Fat-10

3-30pm- 100g chicken (cooked in 1kcal spray)
250g in total, salad, cabbage, onion, cucumber, lettece, carrot
1/4 of a white bagel + 15g of LF salad cream if you are cutting I'd ditch the bagel as well, esp WHITE one , again what is low fat salad cream?
Kcal-349 Pro-37 Carbs-30 Fat-9

6-30pm- Same as 9am see comments above

Walked home from work

9-30pm- can of tuna 125g + 15g low fat salad cream see comments above

I'd add a fat in last meal of day ... but that is highly debatable... and COMPLETELY SUBJECTIVE

TOTAL
Kcal-2518
Protein-259
Carbs-193
Fat-79
What do you think guys?

Instead of bread...
* -Oats
* -Brown Rice
* -Green Veggies
* -Sweet Potatoes / Yams / Regular Baked Tater

 

[poysyn]

salad cream = mayo?

 

[peteefs]

Low fat salad cream is just like mayo light, it takes the tuna taste away.
I drink about 3-4 litres of water per day
My eating plan stays the same every day, the evening meal may change a little but thats the gist.

As for the brown roll, its a bit difficult due to my work there are no preperation areas or cool storage, so its lunch box style eating. But i will try and make changes when i can.

I dont really have a cheat meal but i do have a alcoholic drink with the guys on a saturday night. i know not good.

As for the fat after training why is that?

My training

Monday: Chest + Triceps (10-15 minutes of cardio)

Tuesday: HIIT cardio (In my lunch break due to work pattern)

Wednesday: Legs + Abs (10-15 minutes of cardio)

Thursday: Shoulders + abs (10-15 minutes of cardio)

Friday: HIIT cardio (In my lunch break due to work pattern) 15 minutes + 5 warm up + 5 cool down

Saturday: Back + biceps (10-15 minutes of cardio)

Sunday: Rest
Every day i walk just over 3km

 

[peteefs]

As for the garlic tablets, someone told me they help with the immune system, the last thing i want is a cold so i take them plus they really dont break the bank.

 

[pintoca]

Agree with Bunny:

Ditch the roll and white flour in general, if it looks too processed, probably not a good choice
How long are you waiting for your PWO? The time sounds long
no fats together with the PWO shake, have them either before or after... not together

Other than that, you are running a very low deficit with a 2500 cals diet, ever thought about dropping it to the 200-2100 cals/day and increasing to 2500 once or twice/week? increasing cardio time/intensity will get you results faster as well

 

[*Bunny*]

I dont really have a cheat meal but i do have a alcoholic drink with the guys on a saturday night. i know not good. ***Moderation is fine ...***

As for the fat after training why is that? ***I am going to give lifter4life credit here b/c it's an exact quote, but this is what I was going to say about fats PWO ... "My thoughts on having EFA's immediately post workout is you are trying to burn endogenous fat, and if you provide exogenous fat, what is the body going to burn?"***

My training

Monday: Chest + Triceps (10-15 minutes of cardio)

Tuesday: HIIT cardio (In my lunch break due to work pattern)

Wednesday: Legs + Abs (10-15 minutes of cardio)

Thursday: Shoulders + abs (10-15 minutes of cardio)

Friday: HIIT cardio (In my lunch break due to work pattern) 15 minutes + 5 warm up + 5 cool down

Saturday: Back + biceps (10-15 minutes of cardio)

Sunday: Rest
Every day i walk just over 3km

^^ also agree with Pinto's suggestions

 

[peteefs]

Cheers bunny (and lifter4life)
my main goal now is to battle the brown roll issue, its just making those small changes i guess. The weight/bodyfat is coming off fine at the moment, iam feeling good, not to weak. so i will stay with the caloires and change them as need be. cheers everyone i just needed to know i was on the right track with a little bit of fine tuning

 

[Aries13]

Cheers bunny (and lifter4life)
my main goal now is to battle the brown roll issue, its just making those small changes i guess. The weight/bodyfat is coming off fine at the moment, iam feeling good, not to weak. so i will stay with the caloires and change them as need be. cheers everyone i just needed to know i was on the right track with a little bit of fine tuning

I agree with the comments on ditching the rolls. Processed foods *aspecially carbs* are not great in any way when it comes to burning fat. WOuld you maybe consider making your own protein bars??? Really easy ones are just protein powder,water (monitor how much you put in.... slowly add 1-2 TBS at a time), whole rolled oats or oat flour. Mix that untill you get a good consistency, flavor with splenda, maybe thrown in some nuts(almonds/peanuts*unsalted)... and make like either bars or balls with it. Refrigerate OR freeze on wax paper...and enjoy at work instead of the roll.

**Be careful of how much stuff you put in, in other words pay atention to portions and the macro breakdown. I would try to keep 1scoop protein+ 1/4c oats+ .5-1 oz nuts per bar