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Advice Badly Needed !!??


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Posted by: Michael (Dj)

Not to sound too desperate but its really getting to me now, i just can't seem to grasp wot foods i need to eat and wot foods i shouldn't eat.
Here's some stats

18 Yrs Old
210 Pounds, 15.1 Stones (Last time i checked) 1 Week Ago
6.3 Ft. High
No Idea Of Body Fat But This Site >>Body Mass<< Says Im 27.0

Im looking to cut as much as humanly possibly, iv been training now for around a year and really seen results in my size just eatin general cr*p, i now joined a local gym and starting to take protien shakes as meal replacements (is this good?)... wereas before i would always train at home with my free weights i have there.
I work nights so its really guna be a weird thing for me to do this but im just lookin at it as another challenge

Heres wot im thinking of trying out since i bought myself a new steamer (for veggies) and a goerge Foreman grill (for meats like steak, chicken breast ect..)

6.00pm
Breakfast:
3 Egg whites, 1 Whole Egg
1/2 Cup Of Porridge Oats Made With Skim Milk

9.00pm
Meal 2:
Protien Shake With Skim Milk And 1/2 Banana Blended

12.30am
Lunch:
Canned Tuna & Red Apple

3.30am
Meal 4:
Protien Shake With Skim Milk

7.20am
Meal 5:
Lean Meat Like (Chicken Breast or Beef or Turkey ect..)
& Steamed Veggies (Broccolli, Chopped Carrots ect..)

Workout On workout days would usually come after this as i have to fit this around my shift at work and take my food or shakes in between breaks and dinner times ect... and meal 5 comes straight after i get home from work then i let it settle for about 1- 1 1/2 hours before i jog up to the gym and do my workout.


Any advice on this would be GREATLY apreciated, thank you in advance and thank you for takin the time out to take a look


Posted by: poloblue22

I think you are eating way too little. For lunch maybe try chicken salad and the canned tuna. But otherwise I personally don't see where you could be going wrong the choices are little but they are healthy.

I hope someone helps you out more, sorry i couldn't do more.


Posted by: Michael (Dj)

no mate dont be sori every bit of advice is very helpful and thank you for replying


Posted by: fufu

Your diet looks good but I think you need more volume. Do you know how many calories you are taking in? You don't want to cut your cals too low because you will lose LBM (lean body mass) along with the fat. At 6' 3" and 210 you are a pretty big guy so I would think you should be eating atleast 2500 calories. That is pure estimation and I am in no way an expert. I highly doubt your bf% is 27%. I looked at your pictures and I would say you no more than 20%. I would take some more time to help you on your diet but I have to go for now. Good luck.


Posted by: Michael (Dj)

thank you mate .. all this im taking in ... and yeh i am big i dunno if that is my body mass tbh lol it just says it on that site :P
but 20% bf is better i think i can make some new goals at that then


Posted by: thajeepster

your diet looks good, but low in calories. I would bump it up a tad by adding in healthy fats like:

nuts, avacadoes, olive oil, fish oil, fatty fish, whole eggs, peanut butter.

You may want to squeeze in 1 extra meal to get your calories up a bit.


Posted by: Michael (Dj)

will do in my breakfast il ad another whole egg andeat saome fish with my lunchtime meal ( not just tuna )


Posted by: Tom_B

Ok you need to eat TONS more .. will that little food and at your size your gonna lose alot of muscle.
Judging from your pics I'd say your roughly around 15% (give or take), so unless you've put on more since those pics go with that.
Now I'm not sure what your caloric maintenace is .. and I bet your don't either. Now I'm *warning* you hahaha I'm not the best at guestimating that, but maybe try starting out with 3,000?? (with you being 18 and seeming to have a fairly active job .. you may need more.. just monitor your weight the first week or two and adjust from there)
So estimating that your around 15% , that leave you with 178lbs Of LBM , so try starting with these macros.
3000 calories
267G protein (1.5x LBM)
89G of fat (.5x LBM)
283G carbs (1.6x LBM)
If you want you can even reduce carbs a little more and add a bit more protein. It may be beneficial later on in your cut.

Ok now for your meals ..
Quote:
Originally Posted by Michael (Dj)
6.00pm
Breakfast:
3 Egg whites, 1 Whole Egg
1/2 Cup Of Porridge Oats Made With Skim Milk
Ok You need some more EFA's in this meal.
Depending on how much skim milk you are using you also will probably need more protein in here.
I'd also consider maybe adding a bit of fruit (or even take 1/2 the banana from meal 2 and put it here.)? and uping the oats slightly.
Quote:
Originally Posted by Michael (Dj)
9.00pm
Meal 2:
Protien Shake With Skim Milk And 1/2 Banana Blended
What are in these 'protein shakes' Is is just skim milk, whey and banana? Or is there anything else??
Regardless I would make this meal a 'whole meal' not a shake.
If it's a shake becuase your 'on the run' or 'out' then try making some homemade protein bars, maybe buy some ezikel sprouted bread and make a sandwhich? Bring along a tub of Cottage cheese with PB or fat free no sugar added yogurt with some whey?
Either way this meal is lacking EFA's , and some carbs .. add them. Also if theres a way I'd add some veggies here as well.
Quote:
Originally Posted by Michael (Dj)
12.30am
Lunch:
Canned Tuna & Red Apple
The tuna and apple are fine ..
You need some veggies here and Some EFA's once again. (maybe try making a salad with a homemade dressing?? (olive / avacodo olive + / - vinnegar, lemon juice etc, FF, SF yogurt??)
Quote:
Originally Posted by Michael (Dj)
3.30am
Meal 4:
Protien Shake With Skim Milk
Once again whats in this shake exactly? If it's just whey and skim milk you defintly need some more.
If your in the middle of work , is there any possible way that this not be a shake?? If not then it should be fine .. just add some olive oil , maybe switch the skim milk to some FF/SF yogurt, and depending upon how mucha re in your other meals some oats / oatbran might be beneficial.
Quote:
Originally Posted by Michael (Dj)
7.20am
Meal 5:
Lean Meat Like (Chicken Breast or Beef or Turkey ect..)
& Steamed Veggies (Broccolli, Chopped Carrots ect..)

Workout On workout days would usually come after this as i have to fit this around my shift at work and take my food or shakes in between breaks and dinner times ect... and meal 5 comes straight after i get home from work then i let it settle for about 1- 1 1/2 hours before i jog up to the gym and do my workout.
Ok this is where things get tricky ..
Your DEFINTLY not eating enough Preworkout, and your have no PWO shake or PPWO meal! This is when You should be eating the most and taking advantage of your workout!
Ok so this is what I would do if I were you ..
I'd get home a drink a shake of FF/SF yogurt (or skim milk), some whey, some fruit ( strawberries, banana, blueberries etc ..), and some Rolled oats. I'd wait 30 minutes then jog up to the gym (best would be to wait 40 minutes and get a DRIVE there) , do your workout, then immidently after your workout drink a PWO shake of Skim milk (have the skim milk, dont' switch it for SF/FF yogurt here) , whey, some fruit (banana or blueberries), and some rolled oats. Wait an hour .. and within that hour get home, get ready for the next morning etc. Then have a Meal of Cottage Cheese, some PB, and a carb source (I'll let you in on a little recipe. Some Cottage Cheese, + Some PB + Some chocolate whey powder + SF maple syrup + some Barley flakes (also known as rolled barley) = HEAVEN! You mix it all up in a bowl and it tastes like Peanut brittle!!)
Then hit the Sack!

I'd also add 6 - 10 fish oil caps in there, spreaded out throughout the day (except in your Pre and PWO shakes).

Hope that helped somewhat.


Posted by: Michael (Dj)

thank you very much mate that has heped loads il make the changes accordingly once again THANK YOU !!:P


Posted by: Tom_B

No prob. Anytime.
If you want to you can make the changes and post the revised version just to make sure the food choices are all good ones



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