Current Daily Diet - input and feedback welcome.

Good morning all.

First off, the stats.

Age: 27
Height: 1.8m
Weight: 99kg (102.4kg three weeks ago)
BF%: 21 (taken three weeks ago)


My lifts_big three;
Bench - 110kg+ (8 reps on 4th set)
Squat - 150kg (8 reps on 4th set)
Deadlift - 150kg (8 reps on 4th set)

Curent meal plan;

2480 cals a day with a breakdown of 60:25:15 (P/C/F)

Meal 1
Oats (40g uncooked)
Whey protein (2 servings)
Flaxseed 1.5 tspn

Meal 2
200g chicken
Flaxseed 1.5 tspn

Meal 3
200g Chicken
150g Sweet Potato
Flaxseed 1.5 tspn

Meal 4 (pre workout)
2 slices Rye Bread
70g Biltong (no fat)
1/2 med avo or 1.5 tspn peanut butter

Meal 5 (Post workout)
Whey protein (2 servings)
Cornflakes (33g)

Meal 6
200g Chicken
1 cup mix vegetables


I work on a 5 day PM training split - Chest -> Back -> Shoulders -> Legs -> Arms with abs every 2nd day with AM low intensity cardio (45min bike or something)
Weekends are rest days with either swimming or hiking or running a 10km at 7min a km.

I started getting back into lifting 3 weeks ago and had my BF measured and my meal plan cleaned up. So far I am losing a constant .7-1kg per week while keeping my strengh up. (eating a solid meal for a pre-workout also seems to help MUCH more than taking a shake for energy) Results look good week on week.

Now I've done the reading and read up on many other diets and eating plans and one thing I have noticed is that the protein quantity in my meal plan is much higher than others I've read. However I am getting great results and progress on this plan.

My goal is to get down to 10%-12% BF and maintain that.

Any feedback or advice on the above would be greatly appreciated and share what works for you!

Orihalcon wrote: Good morning all.

First off, the stats.

Age: 27
Height: 1.8m
Weight: 99kg (102.4kg three weeks ago)
BF%: 21 (taken three weeks ago)


My lifts_big three;
Bench - 110kg+ (8 reps on 4th set)
Squat - 150kg (8 reps on 4th set)
Deadlift - 150kg (8 reps on 4th set)

Curent meal plan;

2480 cals a day with a breakdown of 60:25:15 (P/C/F)

Meal 1
Oats (40g uncooked)
Whey protein (2 servings)
Flaxseed 1.5 tspn

Meal 2
200g chicken
Flaxseed 1.5 tspn

Meal 3
200g Chicken
150g Sweet Potato
Flaxseed 1.5 tspn

Meal 4 (pre workout)
2 slices Rye Bread
70g Biltong (no fat)
1/2 med avo or 1.5 tspn peanut butter

Meal 5 (Post workout)
Whey protein (2 servings)
Cornflakes (33g)

Meal 6
200g Chicken
1 cup mix vegetables


I work on a 5 day PM training split - Chest -> Back -> Shoulders -> Legs -> Arms with abs every 2nd day with AM low intensity cardio (45min bike or something)
Weekends are rest days with either swimming or hiking or running a 10km at 7min a km.

I started getting back into lifting 3 weeks ago and had my BF measured and my meal plan cleaned up. So far I am losing a constant .7-1kg per week while keeping my strengh up. (eating a solid meal for a pre-workout also seems to help MUCH more than taking a shake for energy) Results look good week on week.

Now I've done the reading and read up on many other diets and eating plans and one thing I have noticed is that the protein quantity in my meal plan is much higher than others I've read. However I am getting great results and progress on this plan.

My goal is to get down to 10%-12% BF and maintain that.

Any feedback or advice on the above would be greatly appreciated and share what works for you!

I would through out the rye bread in meal 4 and rather do some oats. And drop the peanut butter or avo, fats will slow down the digestion of you pre workout meal.

Meal 6 needs some healthy fats, add in the avo or pb there.

For the purpose of cutting your diet is pretty damn good!
The only criticism I have is what Progressive said, as well as your Pre-workout and post-workout meal is wrong and they are very NB!!

For Pre-workout:
No fats, low protein (I take zero protein) and lots of carbs to fuel your glycogen stores for your workout. Rye bread isn't the best carb source hey. You can also add some BCAA's here. The amount of carbs you take really depends on the intensity of your workout.

For post-workout you need fast digesting carbs to replenish glycogen stores and to keep you from having an insulin response. So you need Vitargo or Dextrose here, and whey isolate.

I also add a post workout meal that consists of lots of carbs and protein. No more carbs after this meal.

@Progressive - Thank you for the feedback! Reason for the Rye bread is a convenience factor as I have that on the road in the car or I can quickly snack it at a client (consultant so I move about a lot) but I fully understand the importance of better quality carb. Rye bread chosen as it's also considered a low GI carb source. Duly noted on the fats here - I have not read yet that the fats will inhibit digestive process...will look into this and maybe switch it too the last meal.

@Pyroclasm - Thank you very much. That is the idea of this meal plan. Would like to cut down to 89kg-92kg with the targeted bf% of 10-12. Same comment as the one above toward the low -> to no protein pre-workout - have not read that anywhere really and I troll a lot of forums. Will however go and do proper reading and searching regarding this.

As said so far I am getting results from this plan - having another measurement session on Friday and on track to be down to 98.6kg...so will see what the net results was on bf% and if I lost any lean mass.

Currently in contact with DJ - since every single thread on proper training and eating always ends up the same: Contact DJ

Thank you for the feedback!

Can't go wrong with DJ my man!

Well folks...

It has been 28 days exactly since I've been eating clean(er) and training mean(er).

Here is the progress so far...I am happy with these results. Never new that just cleaning up your diet could make such a BIG damn difference...

lean mass gain and fat loss is great, congrats

Awesome stuff bro! Well done! Pecs, quads and abs are coming along nicely.

Add: Dunno why you are on -1 karma so gonna bump you up. Damn haters!!

Haha. Yeah I saw that...dunno why either...so thank you for squaring me away

Will update in another month - next check in is the 5th of April. Hoping for same kind of results.

Starting to feel a slight drop in strength during training...low carbs taking it's toll...will just have to drop weight and keep intensity up to compensate.

Thanks to all the pre-workout threads that spawned over the last few weeks I know it will either be Condense/Assault/C4 that I might be adding to Leg and Back days for some extra umpf.