Any Advice on my Diet + Exercise Program

My stats
Weight: +-73Kg
Length: 1.74
Bodyfat: +- 7.5%

Exercise Program

My goal is to pick up weight but want to stay as lean as possible (10% bodyfat)

Monday : Gym Morning @ 5AM + Kickboxing for 2 hours in the evening
Tuesday : Gym Morning @ 5AM
Wednesday: Gym Morning @ 5AM + Kickboxing for 2 hours in the evening
Thursday : Gym Morning @ 5AM
Friday : Gym Morning @ 5AM
Saturday : Kickboxing sparring

Sunday Rest

Diet

Worked out mt TDEE at +- 2910. Added 20% to that for gaining purposes so 3492. (Used 20% because the kickboxing cardio class is intense)

Morning Gym
05:00 - 06:30 PWO + GYM + Whey after Gym

Meal 1 - 07:00
3 whole eggs
Oats
Fruit
1/3 cup unsweetened fruit juice
Tablespoon Peanut Butter

Meal 2 - 09:00
1 scoop whey protein isolate with milk
Bananna
8 almonds

Meal 3 - 11:00
Tuna Sandwich (Low-Gi)
Yoghurt
Apple

Meal 4 - 13:00
Chicken breast
Brown Rice / Wholeweat Pasta
Sweet Patato
Unlimited vegetables

Meal 5 - 16:00
3 Scoops bulking powder with Milk
1 1/2 large banana
Tablespoon Peanut Butter

** Kickboxing 6 - 8 on M & W

Meal 6 - Between 20:00 and 20:30
Dinner - Here my girlfriend has free reign :whistle:

Meal 7 - Before sleep around 22:00
Casein with water

tramacet wrote: My stats
Weight: +-73Kg
Length: 1.74
Bodyfat: +- 7.5%

Exercise Program

My goal is to pick up weight but want to stay as lean as possible (10% bodyfat)

Monday : Gym Morning @ 5AM + Kickboxing for 2 hours in the evening
Tuesday : Gym Morning @ 5AM
Wednesday: Gym Morning @ 5AM + Kickboxing for 2 hours in the evening
Thursday : Gym Morning @ 5AM
Friday : Gym Morning @ 5AM
Saturday : Kickboxing sparring

Sunday Rest

Diet

Worked out mt TDEE at +- 2910. Added 20% to that for gaining purposes so 3492. (Used 20% because the kickboxing cardio class is intense)

Calories sound right. You HAVE TO eat something before a weight lifting session there is no such thing as fasted weights. Immediately upon waking eat 1 cup pasta and some high GI carbs here. What Pre-workout areyou using?

Morning Gym
05:00 - 06:30 PWO + GYM + Whey after Gym

Meal 1 - 07:00
3 whole eggs
Oats
Fruit
1/3 cup unsweetened fruit juice
Tablespoon Peanut Butter

Leave the fruit and fruit juice for the rabits. Need more protein.

Meal 2 - 09:00
1 scoop whey protein isolate with milk
Bananna
8 almonds

You are combining sugar (from milk) and fats = not a good idea. Need more protein. 2 scoops isolate. Leave the almonds

Meal 3 - 11:00
Tuna Sandwich (Low-Gi)
Yoghurt
Apple

Continue down below...

Meal 4 - 13:00
Chicken breast
Brown Rice / Wholeweat Pasta
Sweet Patato
Unlimited vegetables

Meal 5 - 16:00
3 Scoops bulking powder with Milk
1 1/2 large banana
Tablespoon Peanut Butter

** Kickboxing 6 - 8 on M & W

Meal 6 - Between 20:00 and 20:30
Dinner - Here my girlfriend has free reign :whistle:

Meal 7 - Before sleep around 22:00
Casein with water

Did a nutritionist create this diet for you?

diet needs work. and why tramacet if i may ask?

WoFMA?

Thanks for the help so far. Commented and asked a few more questions

Pyroclasm wrote: Calories sound right. You HAVE TO eat something before a weight lifting session there is no such thing as fasted weights. Immediately upon waking eat 1 cup pasta and some high GI carbs here. What Pre-workout areyou using?

That means that I would have to wake up 15 minutes earlier... zzzzz.... But you are right. I am using VPX Friction with added AAKG at the moment, but I usually buy a different pre-workout every time, as my body gets used to it easily.

Pyroclasm wrote: Leave the fruit and fruit juice for the rabits. Need more protein.

Will up to about 6 to 8 eggs and ditch the rabbit food. Should I eat the whole egg, or must it just be the whites.

Pyroclasm wrote: You are combining sugar (from milk) and fats = not a good idea. Need more protein. 2 scoops isolate. Leave the almonds

That I can do. I prefer to eat more solid food, so can I do something like a pronutro/oats and whey mix here?

Pyroclasm wrote: Did a nutritionist create this diet for you?

Did it myself last night after reading some stickies and googling a bit.

MRfeathers wrote: diet needs work. and why tramacet if i may ask?

Well any suggestions apart from what Pyro said?

And it is my nickname when I game online I used it because the pills make you feel awesome. Had them when i was sick as **** a few years ago.

LXIX wrote: WoFMA?

I am sorry I have absolutely no idea what that is supposed to mean

Pyro has you on the right track. id ditch the meal with the low gi bread and yoghurt. go for some brown rice and a lean protein like chicken breast or lean mince.

have 6 whites and 2 whole eggs.

tramacet wrote:

LXIX wrote: WoFMA?

I am sorry I have absolutely no idea what that is supposed to mean

Nevermind then....
Good advice as usual from Pyro and Feathers (more meat protein especially).
How old are you?

I would personally add a bit more quality food before and after kick boxing if you go for 2 hours - even if its just another half cup of oats. Or even some of that fruit Pyro took away - haha. I know some guys can't train on a full stomach but its worth conditioning yourself to do so.

I am 23.

Ok I adjusted it according to what you guys said. Meals at 09:00 and 11:00 have to be easy and fast to eat, so it can't be something like a chicken breast.How does this look, and would it be close to 3500? My lunch and dinner is usually huge meals with lots of meat

Meal 1 – 04:30
2 Minute Noodles (Easier to make early morning) - Or should I have normal pasta.

Morning Gym
04:45 - PWO
05:00 - GYM + Whey after Gym

Meal 2 - 07:00
4 – 6 Egg Whites, 2 Whole Eggs
Oats

Meal 3 - 09:00
1 ½ Scoops whey protein isolate with milk (30G Protein) mixed with pronutro
1 Large banana
Yoghurt

Meal 4 - 11:00
Low-Gi Tuna sandwich
Apple

Meal 5 - 13:00
Chicken breast
Brown Rice / Wholeweat Pasta
Sweet Patato
Unlimited vegetables

Meal 6 - 16:00
3 Scoops bulking powder with Milk
1 Large banana
Tablespoon Peanut Butter (Tuesdays, Thursdays and Fridays)

Meal 7 – 17:30 (Mondays and Wednesdays)
2 x Rice cakes with tablespoon Peanut Butter

** Kickboxing 6 - 8 on M & W

Meal 8 - Between 20:00 and 20:30
Dinner - Here my girlfriend has free reign

Meal 9 - Before sleep around 22:00
Casein with water

ok meal 1 is a write off! replace meal 2 with 1 then you have breakfast.
drop the bread and yoghurt, eat more brown rice, pasta, potatoe.
you need some healthy fats with your diet, dont see much here

Thanks for the help so far.

MRfeathers wrote: ok meal 1 is a write off! replace meal 2 with 1 then you have breakfast.

Don't understand 100% what you mean. Pyro said it would help having a meal like pasta before gym.

MRfeathers wrote: drop the bread and yoghurt, eat more brown rice, pasta, potatoe.
you need some healthy fats with your diet, dont see much here

Lunch @ 13:00 and dinner @ 20:00/20:30 usually consists of potatoes / brown rice / pasta / sweet patato. Every meal has a lot of that Will add some more with a meal or 2.

Someone suggested adding 2 teaspoons of extra virgin olive oil to my casein shake. Would that be a good or a bad idea

you need more than 2 teaspoons of oil. cook your food in olive oil, add that to your fats and macros, you could add some avo or nuts too

what i meant was, meal 1 is rubbish, forget about that. nothing wrong with having oats and eggs PWO

add some raisins with the oats instead of having an apple

you said you want lean gains which means you need to eat clean. noodles are processed rubbish

MRfeathers wrote: you need more than 2 teaspoons of oil. cook your food in olive oil, add that to your fats and macros, you could add some avo or nuts too

Girlfriend already uses that when making food , And ill add the avo and nuts thanks.

MRfeathers wrote: what i meant was, meal 1 is rubbish, forget about that. nothing wrong with having oats and eggs PWO

I would prefer my full nice breakfast after gym a@ 7, So what would you recommend I eat before gym?

MRfeathers wrote: Add some raisins with the oats instead of having an apple

Good idea thanks

have eggs and oats before, mince and boiled potato afterwards? something like that. the meal before gym should be the fuel for your workout, the meal afterwards will be used to restore glycogen and all that lovely jazz.

if you drop the bread, milk, yoghurt there will be space there for an extra meal

MRfeathers wrote: you said you want lean gains which means you need to eat clean. noodles are processed rubbish

Suggesting it was bad and I should feel bad :S

MRfeathers wrote: have eggs and oats before, mince and boiled potato afterwards? something like that. the meal before gym should be the fuel for your workout, the meal afterwards will be used to restore glycogen and all that lovely jazz.

if you drop the bread, milk, yoghurt there will be space there for an extra meal

Thanks for the help so far. I will do some more research tonight and update the thread tomorrow with a new plan

cool, anytime

@MrFeathers
I know we all treat bread like the devil, but considering tramacet is 23, has low body fat, is very active, and not dieting down. I would keep the low gi bread in there. If he ever decides to train for a show, it would be removed of course.
Its cheap, easy and doesn't do much harm. Might be a good option instead of noodles.

yeah nothing wrong. its up to him. if it fits into his macros then i dont see too much wrong with it. for me personally id like to eat something that would fill me up more for the calories in the 4 slices of bread. dont you find when you eat bread, even low GI you are hungry again after a few minutes? then it turns into this vicious cycle and before you know it you are pulling bacon sandwiches out of your back pocket

MRfeathers wrote: and before you know it you are pulling bacon sandwiches out of your back pocket

Haha.

tramacet wrote: Thanks for the help so far. Commented and asked a few more questions

Pyroclasm wrote: Calories sound right. You HAVE TO eat something before a weight lifting session there is no such thing as fasted weights. Immediately upon waking eat 1 cup pasta and some high GI carbs here. What Pre-workout areyou using?

That means that I would have to wake up 15 minutes earlier... zzzzz.... But you are right. I am using VPX Friction with added AAKG at the moment, but I usually buy a different pre-workout every time, as my body gets used to it easily.

Pre-workout is fine but if it has carbs in it then that counts for your high GI carbs before gym. And indeed I said pasta and not rubbish. hehe Make sure your pre-workout contains BCAA´s.

Pyroclasm wrote: Leave the fruit and fruit juice for the rabits. Need more protein.

Will up to about 6 to 8 eggs and ditch the rabbit food. Should I eat the whole egg, or must it just be the whites.

2 Whole eggs with 6 egg whites is great.

Pyroclasm wrote: You are combining sugar (from milk) and fats = not a good idea. Need more protein. 2 scoops isolate. Leave the almonds

That I can do. I prefer to eat more solid food, so can I do something like a pronutro/oats and whey mix here?

Wholewheat pro-nutro neh!

Pyroclasm wrote: Did a nutritionist create this diet for you?

Did it myself last night after reading some stickies and googling a bit.

O okay I see bro just curious.

MRfeathers wrote: diet needs work. and why tramacet if i may ask?

Well any suggestions apart from what Pyro said?

And it is my nickname when I game online I used it because the pills make you feel awesome. Had them when i was sick as **** a few years ago.

Used Tramacet during my nose operation last year. Tramacet was okay but still nothing comes close to Morphine!

Drop all dairy and fruit from your diet, unless it is directly before or after a workout. Remember all meals must have protein plus carbs/fats.

Pyroclasm wrote: Used Tramacet during my nose operation last year. Tramacet was okay but still nothing comes close to Morphine!

Drop all dairy and fruit from your diet, unless it is directly before or after a workout. Remember all meals must have protein plus carbs/fats.

I need the bananna because I get muscle cramps for almost no reason. The potassium + salt I eat stops the cramps from happening.

For now I think this is what I will go for. I am trying to keep it as cost effective as I can. I also need to make it easily edible so that I can eat while I work. I tried to incorporate as much advice as possible but still keep the stuff I need. I removed most dairy products except with my bulking shake.

I am going to buy this: Click me to help make uf for some of the fats I am missing.

Will this still be around 3500 calories? Also if you have suggestions tell me what to add to which meal, and what to remove, if any. SO that I can keep the basic structure and just maybe swap stuff around.


Meal 1 – 04:30
Pronutro before gym

Morning Gym
04:45 - PWO
05:00 - GYM + Whey after Gym

Meal 2 - 07:00
4 – 6 Egg Whites, 2 Whole Eggs
Oats

Meal 3 - 09:00
1 ½ Scoops whey protein isolate with water (30G Protein)
Nuts
1 Large banana

Meal 4 - 11:00
Low-Gi Tuna sandwich
Handfull of raisins.

Meal 5 - 13:00
Chicken breast
Brown Rice / Wholeweat Pasta
Sweet Patato
Unlimited vegetables

Meal 6 - 16:00
3 Scoops bulking powder with Milk
1 Large banana
Tablespoon Peanut Butter (Tuesdays, Thursdays and Fridays)

Meal 7 – 17:30 (Mondays and Wednesdays)
2 x Rice cakes with tablespoon Peanut Butter

** Kickboxing 6 - 8 on M & W

Meal 8 - Between 20:00 and 20:30
Dinner

Meal 9 - Before sleep around 22:00
Casein with water

tramacet wrote:

Pyroclasm wrote: Used Tramacet during my nose operation last year. Tramacet was okay but still nothing comes close to Morphine!

Drop all dairy and fruit from your diet, unless it is directly before or after a workout. Remember all meals must have protein plus carbs/fats.

I need the bananna because I get muscle cramps for almost no reason. The potassium + salt I eat stops the cramps from happening.

For now I think this is what I will go for. I am trying to keep it as cost effective as I can. I also need to make it easily edible so that I can eat while I work. I tried to incorporate as much advice as possible but still keep the stuff I need. I removed most dairy products except with my bulking shake.

For the love of God please leave the bulking shake for the beginners and the clueless!

I am going to buy this: Click me to help make uf for some of the fats I am missing.

YES!

Will this still be around 3500 calories? Also if you have suggestions tell me what to add to which meal, and what to remove, if any. SO that I can keep the basic structure and just maybe swap stuff around.

You need to weigh your food. Telling us you eat oats is like telling your accountant you earn money. How much?


Meal 1 – 04:30
Pronutro before gym

Morning Gym
04:45 - PWO
05:00 - GYM + Whey after Gym + 50g Dextrose

Meal 2 - 07:00
4 – 6 Egg Whites, 2 Whole Eggs
Oats 60g

Meal 3 - 09:00
1 ½ Scoops whey protein isolate with water (30G Protein) Need +-40g pure protein per meal
Nuts Choose between the nuts and the banana
1 Large banana

Meal 4 - 11:00
Low-Gi Tuna sandwich
Handfull of raisins. No raisons

Meal 5 - 13:00
Chicken breast
Brown Rice / Wholeweat Pasta
Sweet Patato Choose one source of carbs. Sweet potato is a carb not a veg
Unlimited vegetables

Meal 6 - 16:00
3 Scoops bulking powder with Milk Bulking shake eish wena!!
1 Large banana Drop the milk and banana
Tablespoon Peanut Butter (Tuesdays, Thursdays and Fridays)

Meal 7 – 17:30 (Mondays and Wednesdays)
2 x Rice cakes with tablespoon Peanut Butter
4x Rice cakes with Protein! No peanut butter here.

** Kickboxing 6 - 8 on M & W

Meal 8 - Between 20:00 and 20:30
Dinner

Meal 9 - Before sleep around 22:00
Casein with water
Add peanut butter here

Pyroclasm wrote: [Bulking shake eish wena!!

My metabolism is fast as fukk, so this shake helps me pick up weight easier: Linkyy

Not sure if that makes it better. None of the carbs are sugars.