Diet Check

Hi guys,

Would someone be willing to check over my diet and see whether I'm on the right track? Need to add/remove anything?
I've been on this for about 3months and can see some good results on lean muscle.
My goal is for lean muscle mass.
Currently 77kg; about 13-15% bf
1.84m
Exercise 7 days a week

7am
Breakfast: (about 400cal)
ssn anabolic muscle builder + water
1/4 cup oats

Supp: 1x Evox hydrocuts (this is to assist with cravings)
1x Flax seed

My 3 daily meals I make the night before and consist of the following mix, that I split into 3 at 9am / 11am / 1pm with about 1.5L water (about 617cal)

2x chicken breasts, grilled or lean mince
1/4 cup brown rice
1 fist of spinach, red/yellow/green pepper (I mix this in bulk, 1 bag and 3 peppers over about 4 days)
3 mushrooms
about 1cm diameter of pasta sticks, to "break" the rice a bit
2 smallish potatoes (I'll switch this for sweet potato every so often)

3pm (about 120cal)
Small snack e.g.:
banana and half a whole grain sandwich
light butter, chicken/beef
or two boiled egg whites

5pm
Pre workout drink (hellraiser or 3dt, + CGT BCAA)
+- 1.5L water in the gym

7pm (363cal)
Intra/Post: ssn anabolic muscle builder + SSN CGT BCAA

8pm (300-400cal)
Dinner - this varies, but generally the same as my daily meals or pasta/mince (lean)
Steak/potato

10pm (32cal)
two boiled egg whites

500mg Vit C (generally just during this winter period)
1x Flax seed
1x Vital Calcium

This should bring me to about:
1900cal (give or take) of which
12g fat
296g carb
163g protein (I get the feeling this is still way too low?)

Thanks in advance,

here's an example.

meal 1
mince
potato

meal 2
whey prot
peanut butter

meal 3
chicken
rice
green veg/mixed veg

meal 4
mince
potato

meal 5 pre workpou
raisens
oats

meal 6 post work out
chicken
potato
green veg

meal 7 bed time
whey prot
peanut butter

l1qu1d wrote: Hi guys,

Would someone be willing to check over my diet and see whether I'm on the right track? Need to add/remove anything?
I've been on this for about 3months and can see some good results on lean muscle.
My goal is for lean muscle mass.
Currently 77kg; about 13-15% bf
1.84m
Exercise 7 days a week

7am
Breakfast: (about 400cal)
ssn anabolic muscle builder + water (Try to eat whole foods. I.e Why not add more oats? Remember protein.)
1/4 cup oats

Supp: 1x Evox hydrocuts (this is to assist with cravings)
1x Flax seed

My 3 daily meals I make the night before and consist of the following mix, that I split into 3 at 9am / 11am / 1pm with about 1.5L water (about 617cal)

2x chicken breasts, grilled or lean mince
1/4 cup brown rice
1 fist of spinach, red/yellow/green pepper (I mix this in bulk, 1 bag and 3 peppers over about 4 days)
3 mushrooms
about 1cm diameter of pasta sticks, to "break" the rice a bit
2 smallish potatoes (I'll switch this for sweet potato every so often)
(Needs protein)

3pm (about 120cal)
Small snack e.g.:
banana and half a whole grain sandwich
light butter, chicken/beef
or two boiled egg whites
(which one?? Big difference here!)

5pm
Pre workout drink (hellraiser or 3dt, + CGT BCAA) (Stay the fudge away from 3DT it contains DMAA!)
+- 1.5L water in the gym

7pm (363cal)
Intra/Post: ssn anabolic muscle builder + SSN CGT BCAA
(This is fine, but can be better. I like the BCAA's.)

8pm (300-400cal)
Dinner - this varies, but generally the same as my daily meals or pasta/mince (lean)
Steak/potato

10pm (32cal)
two boiled egg whites
(more protein! more fats! What the hell kind of meal is this??)

500mg Vit C (generally just during this winter period)
1x Flax seed
1x Vital Calcium

This should bring me to about:
1900cal (give or take) of which
12g fat
296g carb
163g protein (I get the feeling this is still way too low?)

Thanks in advance,

Your diet isn't that bad but not good. Remember you need protein in every meal! Try to get your daily protein intake >250g. Every component of every meal should be measured. For example don't tell me you eat some 1cm diameter pasta, tell me how much. You need to up your calories more if you want to cut and A LOT MORE if you want to beef up!

That awkward moment when 2 of my meals in the day are more then his total daily calories...

Bro, you need to up that food intake, more protein, and an easy way to get mega calories in a day is good fats, don't be scared, eat alot and correctly, and u'll grow lean,

PoisonedPulse wrote: That awkward moment when 2 of my meals in the day are more then his total daily calories...

:lol: Hahahahahahahahaha!

PoisonedPulse wrote: That awkward moment when 2 of my meals in the day are more then his total daily calories...

Bro, you need to up that food intake, more protein, and an easy way to get mega calories in a day is good fats, don't be scared, eat alot and correctly, and u'll grow lean,

Hahaha.. Wow can't imagine how you must eat boss

lol, thanks guys - I've managed to up my protein to 200g for today and that will also bring my carbs up by 100g
Will try and stuff some more in there somewhere.

PoisonedPulse, you don't count - I'm pretty sure you'd be able to eat me!

Read my comments inside the quotation mark.

Thanks for all your help with this guys, I've since simplified my diet a bit, only switching between mince or chicken when one or the other becomes too much. However, I've since noticed my bf going up quite a bit (up to 18%) so I've cut down on my carbs, is this the right move?

Adjustments I've made:

Dumped the morning shake for eggs/coffee instead
Switched sweet potato for whole wheat pasta
100g rice -> 50g rice
100g swt potato -> 50g whole wheat pasta
Not taking anymore yucky DMAA (Thx Pyro)
Bought myself a proper kitchen scale and weighing everything (my fiancee finds this hilarious)

F P C
10 egg white(5y)
25 43 0
400g chic
36 84 0
50 rice
1.5 4 38
50 pasta
0.5 2.5 13.5
flax oil
28 0 0
Diner
30 60 0
Snacks
8 82 94
Total: 129 275.5 145.5

Does this look ok? I'm planning on doing the Anavar & Proviron cycle in about 3 months time, so want my diet to be spot on by then.

l1qu1d wrote: Thanks for all your help with this guys, I've since simplified my diet a bit, only switching between mince or chicken when one or the other becomes too much. However, I've since noticed my bf going up quite a bit (up to 18%) so I've cut down on my carbs, is this the right move? Yes. And if that doesn´t work then reduce the calories.

Adjustments I've made:

Dumped the morning shake for eggs/coffee instead Great, but not so many egg yolks bud! Eating fat with carbs is a way to put on fat. Try 2 whole eggs at most, with 6-8 egg whites
Switched sweet potato for whole wheat pasta This is a no go if you are picking up fat. Leave the pasta for now.
100g rice -> 50g rice
100g swt potato -> 50g whole wheat pasta Like above
Not taking anymore yucky DMAA (Thx Pyro) Pleasure bro
Bought myself a proper kitchen scale and weighing everything (my fiancee finds this hilarious)
It´s a must!

F P C
10 egg white(5y)
25 43 0
400g chic
36 84 0
50 rice
1.5 4 38
50 pasta
0.5 2.5 13.5
flax oil
28 0 0
Diner
30 60 0
Snacks
8 82 94
Total: 129 275.5 145.5

Does this look ok? I'm planning on doing the Anavar & Proviron cycle in about 3 months time, so want my diet to be spot on by then.

Cool thanks Pyro, will try and pick the pasta out of my meals (I have a fridge full of frozen pre cooked meals) Will also change up the eggs tomorrow.

All good bro. Don´t be shy if you need help.

Will definitely be asking for more help/advice - hoping to do an Anavar cycle in the next 3 months or so, so will have a lot of questions by then!