Newbie - Intro and Questions

Hi Guys

I've always been a "big guy" but over the years put ona lot of fat - 18 months ago I got serious and have been lifting and sticking to a great diet since.

I've lost 30kgs, and leaned out well. I still have a few kgs of fat to shed, but now that theres light at the end of the tunnel I'm heading to the resources to do some research on the next step for me.

Age: 28
Height: 1.82
Weight : 102kgs

Diet -

Breakfast - oats with whey and skim milk, banana
Morning snack - tin of tuna (in water) tablespoon peanut butter
Lunch - fruit, grilled chicken, whey shake
Afternoon snack - Muscleworks MRP (50g protein, so two scoops)
Pre workout - half portion oats, honey
Post workout - whey shake
Dinner - lean meat (chicken, ostrich, fish) brown rice/lentils/sweet potato and veg.
Evening snack - tin tuna (in water) or whey shake

Basically, im looking at 300g protein a day, and the balance of my cals from carbs and protein in a 3:2 ratio. Im meticulous in recording what I eat and stick to these diet goals (I use a calorie journal which sums up all meals for the day and subtracts my cals burnt through exercise. Have used a HRM to get a better idea of what I burn up in the gym/road. Aim is to net 2500cals/day, about a 500cal deficit from my BMR)

Sorry if this really is WAY too much info, but I see that guys who share the basics (diet) get better answers to their questions!

Any comments on/suggestions to my diet etc are welcome!

I'm looking at a first cycle and the posts on here (what a first cycle should look like) and from the main page (lean mass cycle) are VERY helpful to a newb like me. Without braking the source posting rules, and without stepping on toes, what I'd like to know is are these combos what is available in SA? I want to do in depth research on all possibilities, side effetcs, user reviews, stacks etc, but dont want to waste unnecessary time on researching products not readily available in SA.

Thanks guys, I'm sure I'll come back with more (hopefully indepth and not time wasting) questions as I go, and appreciate the help and input.

brennain wrote:
Breakfast - oats with whey and skim milk, banana
Morning snack - tin of tuna (in water) tablespoon peanut butter
Lunch - fruit, grilled chicken, whey shake
Afternoon snack - Muscleworks MRP (50g protein, so two scoops)
Pre workout - half portion oats, honey
Post workout - whey shake
Dinner - lean meat (chicken, ostrich, fish) brown rice/lentils/sweet potato and veg.
Evening snack - tin tuna (in water) or whey shake

do you have a digital scale? do you weigh out and measure your food or do u go on estimation? i think that your should re work your diet,if you need information go look at dieting 101 in the contest prep section, there are alot of things that you should change,dont like to see milk in the diet and i dont like to see carbs directly post work out... you need to weight and measure your food otherwise u will not get your correct calorie intake... its like saying a banana has 300calories in it,but the banana might be the size of your index finger or it might be the length of your forearm,if u dont measure and weigh out your food u are guess your calorie intake completely!just remember 1 tin of tuna.

yes all these combos u are looking at on the forum are available in SA

all the substances discussed on this site are available in SA, dont worry. PGW is a local underground lab of the best quality and they have a wide variety of products. What they dont have, liquid pharma does

Thanks guys

DJ - I do have a digi scale. I use manufacturers nutritional info, and then measure out accordingly. I'll look into the diet part more carfeully tho, thanks!

Just one thing - I dont take carbs immediately post workout - I take optimum nutritions gold standard whey, which if i remember correctly is a gram or 2 of carbs per serving. Dinner, which has carbs admittedly, is about 90 mins post workout generally. IS the 1/2g in the whey too much? Or is it dinner too soon after workout?

u need simple carbs immediatly post work out to spike insulin, 50g post work out is usually enough depending on your carb and calorie intake... 90mins is too long to wait for carbs..

Right im with you.

Sorry if i skimmed over my diet a little - i do weigh everything out carefully. when i tcomes to fruit i cannot make everything 100g for eg, but i do weigh that banana and record it. When buying fruit i try and get them all the same size to avoid fluctuation. And tuna is generally 120g drained weight per tin, so im going on that.

I'll look at incorporatin a more simple carb into my post workout, or to eat sooner?? Reading all your diet posts now, thanks DJ