Please Review My Diet

Protein/Fat/Carbs

Meal 1:
6 Eggs, 1 Whole:
21 / 0 / 15

2 Packs Oats:
12 / 59 / 7


Meal 2:
Ostrich 200g:
42.5 / 0 / 13

1 Cup Rice:
4 / 53 / 0


Meal 3:
Protein Shake:
33.5 / 55 / 1


Meal 4:
Ostrich 200g:
42.5 / 0 / 13

2 Packs Oats:
12 / 59 / 7

*Gym*

Meal 5:
Protein Shake:
33.5 / 55 / 1

1 Cup White Rice:
4 / 53 / 0


Meal 6:
1 Can Tuna:
22.2/1/5.5

2 Cups Milk:
16 / 24 / 0


Total: 242g protein/ 359g Carbs/ 62g Fats

Calories: 3058

Would appreciate some feedback, I know its a boring diet, but it juuust fits my budget. If you guys have cheapaer ways
of hitting macros let me know
Thanks

weight is 86kg
Bodyfat is somewhere around 15%

anyone?

I can hear the crickets chirping

Looks pretty good if you dont mind carbs throughout the day.
What are your goals? Do you eat any veggies?

What do you want to achieve with this diet?

to Lean bulk to be honest, i know the calories are under
but i usually fill up another +-400 calories when im hungry by having an extra can of
tuna, or some veggies, a banana or 2...
Dont really eat many veggies, should really add them in here,
Goals is to lean out while keeping/adding some mass

it all seems ok, im not a specialist but add some carbs or fat to that lonesome protein shake that hangs there in the middle of nowhere.... most diets fail not because of the structure, but because people dont follow it... try adding something better than milk to that last tuna meal... most adults cant digest milk anyway...

Ball wrote: Protein/Fat/Carbs

Meal 1:
6 Eggs, 1 Whole:
21 / 0 / 15

Need more protein. First meal is important. Add another whole egg and 2 egg whites.

2 Packs Oats:
12 / 59 / 7

When you say packs do you mean instant oats?


Meal 2:
Ostrich 200g:
42.5 / 0 / 13

1 Cup Rice:
4 / 53 / 0


Meal 3:
Protein Shake:
33.5 / 55 / 1

Add fats like Peanut Butter


Meal 4:
Ostrich 200g:
42.5 / 0 / 13

2 Packs Oats:
12 / 59 / 7

Add pre-workout meal here

*Gym*

Add post workout shake here

Meal 5:
Protein Shake:
33.5 / 55 / 1

1 Cup White Rice:
4 / 53 / 0


Meal 6:
1 Can Tuna:
22.2/1/5.5

More protein! 2 cans tuna

2 Cups Milk:
16 / 24 / 0

Milk contains lactose which is a sugar. Avoid sugar and carbs before bed. Replace milk with fats like peanut butter


Total: 242g protein/ 359g Carbs/ 62g Fats

Calories: 3058

Would appreciate some feedback, I know its a boring diet, but it juuust fits my budget. If you guys have cheapaer ways
of hitting macros let me know
Thanks

weight is 86kg
Bodyfat is somewhere around 15%

Calories look good but see some suggestions inside the quotation marks.
Idea for pre-workout meal: 60g Oats, 30g Raisins, 2 Tblsp Honey
Idea for post-workout shake: 50g Vitargo/Dextrose with 50g Whey Isolate

Thanks man, yea i mean instant oats...
I will add another 2 eggs into my breakfast.
WIll defffinatly add some peanut butter in where you said, easy.
I was using my Meal 4 as a pre workout meal, and Meal 5 as a Post workout, should i add in another one pre and post?
Easy to add in another can of tuna for supper and peanut butter aswell.
Thanks man

Might just be my opinion but anything with the word 'instant' on it is processed to shit and therefore loses everything that makes it so great. Get yourself some normal Bokomo Oats buddy. Takes 2 mins in the microwave. Doesn´t really get more instant than that! You can flavor it with cocoa and sweetener.

I would replace meal 4 with the pre-workout meal and then add the post-workout shake after gym. Important to keep those calories in line.

Pyroclasm wrote: Might just be my opinion but anything with the word 'instant' on it is processed to shit and therefore loses everything that makes it so great. Get yourself some normal Bokomo Oats buddy. Takes 2 mins in the microwave. Doesn´t really get more instant than that! You can flavor it with cocoa and sweetener.

I would replace meal 4 with the pre-workout meal and then add the post-workout shake after gym. Important to keep those calories in line.

Will get some Bokomo Oats later today... What should i use for my pre workout meal?

As above:

Pyroclasm wrote: Idea for pre-workout meal: 60g Oats, 30g Raisins, 2 Tblsp Honey
Idea for post-workout shake: 50g Vitargo/Dextrose with 50g Whey Isolate

Pyroclasm wrote: As above:

Pyroclasm wrote: Idea for pre-workout meal: 60g Oats, 30g Raisins, 2 Tblsp Honey
Idea for post-workout shake: 50g Vitargo/Dextrose with 50g Whey Isolate

Should i move the 200g ostrich from Meal 4 to supper in place of another can of tuna, or ditch it all together?

Just realised now- Why does your protein shake have so many carbs??? Is it a mass gainer?

You need the protein. I only count protein from direct protein sources because the other sources don´t give a full amino acid profile. As it stands wihtout any improvements you are getting in 169g Protein a day which is too little. You need to aim for about 264g Protein (88kgx3). So yes you need it badly.

Pyroclasm wrote: Just realised now- Why does your protein shake have so many carbs??? Is it a mass gainer?

You need the protein. I only count protein from direct protein sources because the other sources don´t give a full amino acid profile. As it stands wihtout any improvements you are getting in 169g Protein a day which is too little. You need to aim for about 264g Protein (88kgx3). So yes you need it badly.

Yea it is a mass gainer, got 2 of them for free so have been using them, will probably switch back to Whey and vitargo afterwards... Ill switch the meal 3 shake in for some Tuna and broccoli/spinach, much more beneficial as you say

appreciating the help

I help gladly bro! They say the best supplements are free supplements, so use the mass gainer but only post-workout. And DEFINATELY not anywhere after your workout.

I would drop so many cans of tuna and get chicken breasts. Way more meat and will probably save you a few rands.

For the price of two cans of tuna you can usually get about half a kg of chicken breasts.

Kkkyle wrote: I would drop so many cans of tuna and get chicken breasts. Way more meat and will probably save you a few rands.

For the price of two cans of tuna you can usually get about half a kg of chicken breasts.

Only having 1 can of tuna, and its bulk so its like R7, i would get chicken breasts, but its usually out of my budget,
18, last year of school, dad doesnt buy me bodybuilding food so i have to get my own lol

anywhere around cape town you know sells cheap chicken?

Ball wrote:

Kkkyle wrote: I would drop so many cans of tuna and get chicken breasts. Way more meat and will probably save you a few rands.

For the price of two cans of tuna you can usually get about half a kg of chicken breasts.

Only having 1 can of tuna, and its bulk so its like R7, i would get chicken breasts, but its usually out of my budget,
18, last year of school, dad doesnt buy me bodybuilding food so i have to get my own lol

anywhere around cape town you know sells cheap chicken?

Those "kekkel and kraai" farm produce shops used to sell for R32 a kg the last time I was there.
and those were fresh fillets.

Carbs are cheap if you are on a tight budget go for pasta, rice, and oats. Maybe couscous.

Fats also not so bad. Olive oil usually lasts long and peanut butter not bad either. Maybe some nuts for a treat.

Protein is the kak one and where you should focus all your energy on saving. Meat in bulk and look out for the specials. I would say buy whole chickens, fish from the harbor, ostrich, etc. Steak and biltong and so on is quite expensive. Mince is okay. Unfortunately cheap steak is full of fat so I would avoid that.

Have a look here for specials in your area: www.anabolicsteroids.co.za/forum/10-diet...d-sa?start=25#119650

Don´t think I need to tell you not to shop at Woolies or Spar.

Pyroclasm wrote: Carbs are cheap if you are on a tight budget go for pasta, rice, and oats. Maybe couscous.

Fats also not so bad. Olive oil usually lasts long and peanut butter not bad either. Maybe some nuts for a treat.

Protein is the kak one and where you should focus all your energy on saving. Meat in bulk and look out for the specials. I would say buy whole chickens, fish from the harbor, ostrich, etc. Steak and biltong and so on is quite expensive. Mince is okay. Unfortunately cheap steak is full of fat so I would avoid that.

Have a look here for specials in your area: www.anabolicsteroids.co.za/forum/10-diet...d-sa?start=25#119650

Don´t think I need to tell you not to shop at Woolies or Spar.

Yea sometimes a add some olive oil to my shake if i want my fats up, nice and cheap...
Got ample peanut butter at home (cleaner goes through like half a jar a day)
Going to go get the Normal Oats tomorrow, vitargo, will try find some chicken specials aswell.
Should probably buy some broccoli and spinach aswell, but i hate it so bad haha :sick:

Ball wrote: Got ample peanut butter at home (cleaner goes through like half a jar a day)

lol @ that comment! :lol: Then you probably have like 6 loaves of white bread every week to eat too. haha

Bud promise I´m not punting a brand or anything but try and get your supps from Ondier, a respected member of this forum. www.bssa.biz . Top quality supps with no cheap carb fillers and cheaper than anything in the shops. Instead of Vitargo get their Dextrose it´s R25/kg.

Pyroclasm wrote:

Ball wrote: Got ample peanut butter at home (cleaner goes through like half a jar a day)

lol @ that comment! :lol: Then you probably have like 6 loaves of white bread every week to eat too. haha

Bud promise I´m not punting a brand or anything but try and get your supps from Ondier, a respected member of this forum. www.bssa.biz . Top quality supps with no cheap carb fillers and cheaper than anything in the shops. Instead of Vitargo get their Dextrose it´s R25/kg.

Saw the thread awhile back, will get a few orders in within the next week... been keen to try DAA lol...
Even if you where pushing his brand not a single shit was given lol, he has some good prices, why not try support
someone. He has some quality reviews aswell