Thread: Comment on Diet plz

Hello ,
I am 20.5 years old , currently in the (complulsory)army (passed as a cadet,although 5 months left). Im 1.71 m tall and around 67-70 kg
I am going to study Sport and Exercise Science Bsc course in 2005 and follow a master afterwards.

My aim is to be lean the whole year, trying to add some lean muscle very slowly.
I managed to reach a constant 6% - 7 % with my current diet , although in summer I can go down to 5%. I have also gained some lean muscle throughout the time ... and still going.

My current diet which I would like you to comment on and advise me.

5.40 am extra black coffee and 25 mins running

7.00 am 100 gm oats with 12 egg whites (2 yolks)

10.00 am salad with roast turkey and some chicken

12.40 am breast of chicken or fish with veggies

4.00 am pre work out (lots of!)beans+fish+veggies OR 130gm oats+ 12 egg whites (1 yolk)(i really love this , + extra black coffee

6.00 am post work out (I do not consider the insulin effect by eating a whole amount of simple carbs since my aim is to stay lean). salmon + veggies + some brown rice

8 am chicken breast + spinach + salad

10.30 Fish like salmon with good fats for slowly release energy(protein)

Following this diet I never feel down or non-energised. I can fully see my 6 pack and the veins through my body.

Note: The 25 minute running in the morning gives me an extreme feeling of fat burning throughout the day . Actually i limited the running by doing it every 2 days.(helped me with strength)

Originally Posted by sicko

Hello ,
I am 20.5 years old , currently in the (complulsory)army (passed as a cadet,although 5 months left). Im 1.71 m tall and around 67-70 kg

My aim is to be lean the whole year, trying to add some lean muscle very slowly.

I managed to reach a constant 6% - 7 % with my current diet , although in summer I can go down to 5%. I have also gained some lean muscle throughout the time ... and still going.

Ok - It looks like a solid base and it is certainly a diet that you would stay lean on, but if your goal is to gain a little more mass then there are a few things I would change...

Firstly, I would add some healthy fats. At the moment it does not look like you are not getting nearly enough... Some fishies (about 6 if you are eating salmon once/day) and a serving or two of nuts or seeds would be a good start.

Secondly, I would consider adding a little more carbs - these are what will help fuel your workouts and aid in growth - more so than protein.

Maybe at least to one meal (second meal of the day)?

5.40 am extra black coffee and 25 mins running

Note: The 25 minute running in the morning gives me an extreme feeling of fat burning throughout the day . Actually i limited the running by doing it every 2 days.(helped me with strength)

If you really must then that is fine - but consider having something small before you go out, even if it is 1/2 a whey shake or some egg whites. Running on an empty stomach when you are trying to add lean mass is only going to be hindering your progress.

7.00 am 100 gm oats with 12 egg whites (2 yolks)

This is good.

10.00 am salad with roast turkey and some chicken

I would be adding some carbs to this meal... If not, I would at least add some healthy fats. Some walnuts or linseed oil or fish oils.

12.40 pm breast of chicken or fish with veggies

Same info as above...

4.00 pm pre work out (lots of!)beans+fish+veggies OR 130gm oats+ 12 egg whites (1 yolk)(i really love this , + extra black coffee

This is ok, but consider reconsidering the fats/yolk... If you are working out less than ~ 1.5 hr after eating this you may want to drop it as it will slow digesting and the point of your meal (which is to provide fuel for your workout) will be lost.

6.00 pm post work out (I do not consider the insulin effect by eating a whole amount of simple carbs since my aim is to stay lean). salmon + veggies + some brown rice

Ok - if you don't agree with insulin spikage then that is fine, but I would seriously consider leaving this meal for your NEXT meal and having something like whey + oats here instead.

8 pm chicken breast + spinach + salad

Have the salmon meal here. It is a GREAT meal and you want the carbs from the brown rice to allow you to continue your recovery.

10.30 Fish like salmon with good fats for slowly release energy(protein)

This is ok. You could swap it for cottage cheese if you wanted an even slower digesting protein (then add some healthy fats on top of that).


I can't get more specific than that because you have not included amounts for most of your meals...