Wessel109 wrote: Some stats: I am 24 years old weight 75.5kg's, height 1.75, bf:14.5%
I really got into training in January messed around the gym before in high school and so on.
January I started out at BF:27% weight:84kg
I now really want to start putting on some lean muscle and try to get my BF down to 12%
Meal 1: Weetbix, banana/apple & 50g whey protein (No milk. Leave the apple)
Meal 2: 50g Whey protein (add carbs or fats)
Meal 3: Quarter chicken and veg with banana/apple (add carbs or fats)
NB! Pre workout meal: 50g oats 30g raisins 2tblsp honey
Workout at around 14:00
Meal 4: after workout protein shake with some carbs(50g carbs, 31g protein with 2% low fat milk) (NB! Carbs must be high GI like Vitargo or Dextrose or Fruit Juice or Glucose. Add 5g Creatine if you'd like)
Meal 5: Steak(200g) & veg or chicken(200g) & avo (Post workout meal 1 hr post workout= 150g chicken with 1 cup white starch like rice or potato)
Meal 6: 50g Whey protein & some pecan nuts (Before bed = 45g whey with 30g PB)
I have read up on the dieting 101 and 102 and over the next couple of weeks will be extensively studying these pages.
Hi bud sorry for taking so long to reply to your post! Well done on your weight loss so far that is really great and you are almost there! About your diet- you need to add more whole foods to your diet and keep the whey protein for before bed and post-workout. Like Fox says you need to work out your daily caloric needs and take things from there. Everyones body reacts differently so you will need to adjust calories and see what works for your body. Remember that each meal needs to be a combination of protein and fats/carbs and I made some suggestions in the quote. All the best my dude!
