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. In the "Guide To..." sticky it says about my P/C/F. I happen to weigh around 200lbs so luckily its all done for me, 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
Willo

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

 

[willocraig]

Please Help Anyone?

 

[thajeepster]

sorry buddy, add strikes again ... i didnt read the whole post, but as far as your diet goes... you definitely wanna add a protein source to each meal or snack that you eat... for example, add some eggs or egg whites to breakfast and some protein to your last snack... (cottage cheese or something).

 

[grant]

Im planing on putting some peanut-butter,a banana,half milk, half water into my whey protein.

Avoid the pb (fat) immediatly after your workout, this will delay the absorbtion of your whey and carbs

 

[willocraig]

Hay thanx for your advice guys , Im going to start eating egg whites, the only problem is I don`t like the taste but I will try to disguise that, Grant thanx for your reply I know about peanut-butter effecting the absorption rate, you probably missed it but I said that the protein shake With the peanut-butter is the one I will have in the morning NOT post workout.

Thanx Again
Any more help?
Willo

 

[BulkMeUp]

More accurate diet would be to find out your bf% first and then work out your diet. You need to feed your LBM not the fat.

(The black digits are Calories, The orange digits are Protein, The Green digits are Fat),

You should also count carbs.

Here are some general suggestions. Your diet needs more work I have not mentioned any volumes as that wil depend on your LBM needs and goal.

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

How about skim milk instead of water. You could get some extra protein in there until you get your whey. You could have an apple here.

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

Not enough cals and drop the fruit or have 1/2 an apple. How about some brown rice or sweet potato+chicken or tuna+veggies or a Natty PB sandwich on WW bread+whey shake?

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

Make sure the toast is Whole Wheat bread. and the sandwich contains veggies.

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

2 chicken breasts is too much protein in one meal.

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

- 1834 (avrg) / 70.7 / 19.8

Since this is the last meal of the day. Make it a slow digeting meal. Some Cottage Cheese+olive oil would be good. Drop the fruit as well.

For the routine, comments are in bold.

Mon - Chest / Triceps
Tue - Cardio
Wed - Biceps / Back ->> make that Back/Biceps
Thur - Rest ->> make that cardio or keep it as a rest
Fri - Legs / Shoulders / Abdominals
Sat - Cardio ->>better to rest after a leg day
Sun - Rest ->>make this a cardio day instead

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.

Post the entire split with sets and RepRanges that you propose in the traning forum and you will get feedback on it. Also do a search, you will find plenty of similar routines there.

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

Dosent look too bad. Whey protein powders is all about trial and error. Some will cause bloat/gas more than others. But you will have to try it to find out.

Also get some fish oil caps and take 6 spread throughout the day.

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 ),

You could add a banana as well. And reduce the amount of fruits that you presently have in the rest ofg your meals. Banana pwo and 1 or 2 fruits during the day. Apples or Pears, for example.

In the "Guide To..." sticky it says about my P/C/F. I happen to weigh around 200lbs so luckily its all done for me, So I think I need 40/40/20 so I need 240

That sticky is a great place for info. But personally i dont bother with percentage splits. It tends to skew the macros. Aim for between 1 to 1.5g protein per lb of LBM. Keep fats under a total of 30% of your cals and the rest are carbs. Try and spread the cals and macros more or less equally throughout the day. Dont have 200cals in one meal and 800 in another. The idea is to slowly feed your body constantly throughout the day.

Also you dont have to drown yourself in a litre of water after a meal spread out your intake throughout the day as well.

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!

Congrats

 

[willocraig]

Hay thanx A million BulkMeUP, that has halped me so much!

"Also you dont have to drown yourself in a litre of water after a meal spread out your intake throughout the day as well"

This part was especially true!

I have took on your advice and when I get a bit of spare cash im going to get some callipers, so like you said I will have a more effecient diet.I have cut back on the fruit and am going to balance my calorie intake more so again like you said I won`t have 800cals from 1 meal and 200 from another.

Thanx Again Bulk Me Up and all the other guys I really appreciate it!
Willo

PS. Sorry It took so long to reply, I have been really busy!