Please give advice...

Hello there all fellow gym freaks (verskoon my engels ek is afrikaans spreukende)

Okay i would appreciate it if you can help me with my diet i constructed this one on my own so var...
My stats...
Age 22
Height 185cm
Bf 7.9
Weight 82kgs

My needs are 200g protein
360g carbs
96g fat

Per meal I need 35g protein
60g carbs
16g fat

Day 1

Meal 1 (Upon wakeup 05:45)
Shake with P40g C60g F2g

Meal 2 07:00
180g lean mince
4 slice whole wheat brown bread

Meal 3 10:00
180g steak
80g white basmati

Meal 4 13:00
180g steak
350g patato

Meal 5 15:30
1 tin tuna
80g basmati

Pre-workout (workout around 18:00)
Whey shake 40g
100g oats
1 banana
5g creatine

During Workout
40g maltodextrin/Dextrose

Post-workout
Whey shake 40g
10g Glutamine taurine
5g creatine

Pre-bed 09;30
Shake with P40g C60g F2g


As you can see there isnt fat in my diet fats are peanut butter yellow lid i think almond flax seed oils ect
I will also be taking 2000mg of omega3 3times day and with gear ask if needed.
Please feel free to chop and change I want to compete end of july.

Thanx in advance

For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66
For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655
w = weight in kg
h = height in cm
a = age
Multiple result by
Activity
Factor Category Definition
1.2 Sedentary Little or no exercise and desk job
1.375 Lightly Active Light exercise or sports 1-3 days a week
1.55 Moderately Active Moderate exercise or sports 3-5 days a week
1.725 Very Active Hard exercise or sports 6-7 days a week
1.9 Extremely Active Hard daily exercise or sports and physical job.

Can I ask why you are using basmati rice in your diet. I would substitute your basmati rice with a more complex carbohydrate source such as sweet potato or brown rice and consume your brown rice with your pre and post workout. Try adding more fruit and veg to your diet too otherwise its looks structured and very strict. Kuk expensive to might I just add... What comp are you competing in?

Sorry Chieppa but have to disagree with you- Basmati rice is an excellent source of carbs. Also don't add fruit in your diet anywhere where you wouldn't add sugar/honey. For anyone wanting to compete you need to get in touch with a professional coach!! Only listen to him and no one else.

The competition thing is just to say i was competing i dont want to be like jay!!!
Iwant to be biger than the guy on the street my body ffat i wil let it go to 10 and my goal weight is 95

You want to enter a competition but not win it? Just to be able to say you compete? My head hurts! :pinch:

Hahaha maybe came out wrong but my main concern is would i pick up on this diet?

If I purely take the macros into consideration it's about 3200cals and if I add approx 20% to compensate for the extra cals inherent in the food I get to 3800cals. What's your BMR and RMR? Btw you need more protein. Lots more.

Pyroclasm wrote: Btw you need more protein. Lots more.

If you count the whey shakes (all 4 of them :blink: ), the protein total comes to more than 250 grams. Extra small says his target is 200 grams. Why do you say he needs more protein?

I was just looking at his targets tbh. 250g is okay.

I would recommend you try get some whole food in before going to bed.
Maybe try swapping out your final shake for some chicken and fat or low GI carbs.

Also, try add some greens where you can (its a pain but its important).

All the best

Pyroclasm wrote: I was just looking at his targets tbh. 250g is okay.

Fair play.
I just found this thread: www.anabolicsteroids.co.za/forum/3-hgh-i...2-p-c-f-ratio#122169 that suggests a higher protein goal is in order

Good luck extra small. Lets us know what you settle on.

I think then i will settle on 250g,in a banana they say there is 27g of carbs is that good carbs or sugar carbs.

and sorry for the late reply work been keeping me busy

You cannot generalise with counting calories, how big is the banana? Is it the size of a cucumber or is the size of a baby carrot? How can u tell me the banana the size of a cucumber has the same amount of carbs as the banana the size of the carrot? Not a chance.

hi there, i started to use FOF today, only took one, as the lady where i bought it from said only to take one. i feel fine, not hungry at all. just thirsty!!! i read a couple of articles, and discussions about it, just wanting to know, how long before i start shedding of weight? i had a baby 5months ago. need to lose 19kg, as i picked up 19kg.

do i need to do anything extra? exercise? or do i just need to use the pill and wait for it to fall off?? haha.... please help. thanks guys!!!!!!

HI GIRL 24
its not a magic pill. you need to exercise and diet correctly too.

at GAB - thanks. but what kind of excercise to do? as i work all day, live 30min away from town. and have a 5month old. work until 5pm, then drive home, pick my child up, get home at 6, and have to cook. so what kind of exercise can you recomend???

Hey Girl24.

If you have questions open your own thread and people will advise you, you won't get any response hijacking another thread.

@dj it is a 100g piesang

girl24 wrote: at GAB - thanks. but what kind of excercise to do? as i work all day, live 30min away from town. and have a 5month old. work until 5pm, then drive home, pick my child up, get home at 6, and have to cook. so what kind of exercise can you recomend???

What do you do at 04:00 in the morning, if there is a will there is a way ! NO QUICK FIX PILL :lol:

PS* you don't need a town gym to exercise !