Any Advice on my Diet + Exercise Program

if you're using the shake to hit your numbers and make sure you are at a surplus then thats fine.

what pyro is saying is that you shouldnt rely on shakes,whole foods is obviously a lot better and more beneficial to the body.

Ok hope this try nails it I am going to calculate the exact calories of everything and fine tune it tonight

Meal 1 – 04:30
Pronutro with WATER before gym

Morning Gym
04:45 – Pre-Workout
05:00 - GYM + Whey after Gym + 50g Dextrose

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

Meal 3 - 09:00
1 ½ Scoops whey protein isolate with WATER (39G protein)
Nuts / 1 large banana

Meal 4 - 11:00
2 x Low-Gi Tuna sandwich

Meal 5 - 13:00
200g – 300g Chicken breast
150g – 200g Brown Rice / Wholeweat Pasta/Sweet Patato
Unlimited vegetables

Meal 6 - 16:00
Half serving (3 Scoops) Nutritech Anabolic Mass Builder mixed with 30g oats and one weetbix with WATER
Tablespoon Peanut Butter (Tuesdays, Thursdays and Fridays)

Meal 7 – 17:30 (Mondays and Wednesdays)
4x Rice cakes with Peanut Butter
OR
4 x Ricecakes with some form of Protein (Preferred) – Depends on time I have

** Kickboxing 6 - 8 on M & W

Meal 8 - Between 20:00 and 20:30
Dinner (Always include protein in the form of meat or fish)

Meal 9 - Before sleep around 22:00
Serving Casein with water
Tablespoon peanut butter

still some work to be done but way better than the diet you first posted. add some protein to meal one, and id go for oats instead of the pronutro. what are the calories?

i see you are still low on healthy fats, add some nuts to meal 4 and maybe some avo to another meal.

MRfeathers wrote: still some work to be done but way better than the diet you first posted. add some protein to meal one, and id go for oats instead of the pronutro. what are the calories?

Going to work out exact calories tonight. This is the first time designing my own diet, usually paid someone to do it.

I would also prefer oats, but pronutro is faster and easier to make. Will still decide on that.

MRfeathers wrote: i see you are still low on healthy fats, add some nuts to meal 4 and maybe some avo to another meal.

Added this to meal 2 - EFA Softgels . If that is not enough I will add some more nuts


Thanks a lot for the help so far. Really appreciate it :lol:

add more nuts. and nothing is easier than oats, add boiled water from the kettle and let it stand for 5 minutes, oats done.
or Just add some raw oats with your whey and water, let it soak for a few minutes til soft

MRfeathers wrote: or Just add some raw oats with your whey and water, let it soak for a few minutes til soft

That might work. Girlfriend will kill me if I boil the kettle 04:30 in the morning. She sleeps very light. I have to sneak out of bed and get dressed in the dark. :dry:

you can even prepare them the evening before. either in a shake or with boiled water, then just add warm water from the tap the following day, to loosen it up

MRfeathers wrote: you can even prepare them the evening before. either in a shake or with boiled water, then just add warm water from the tap the following day, to loosen it up

Awesome. Will do that. Thanks. When it comes to food I am useless. Would die of starvation without GF's cooking

So will finalise diet tonight with exact calorie count and post tomorrow

Thanks again

No prob

Meal 1 – 04:30 – 116 Calories
40G Oats
EVOX Tributrone Z

Morning Gym – 441 Calories
04:45 – Pre-Workout
05:00 - GYM + 1 ½ Scoops whey protein + 50g Dextrose

Meal 2 - 07:00 – 471. Calories
4 – 6 Egg Whites, 2 Whole Eggs
Oats 60g
Serving EFA

Meal 3 - 09:00 – 307 Calories
1 ½ Scoops whey protein (39G protein)
Nuts (10 Almonds)

Meal 4 - 11:00 – 255 Calories
Low-Gi Tuna sandwich
1 large banana

Meal 5 - 13:00 – 570 Calories excl. veggies
200g Chicken breast
100g Brown Rice / Wholeweat Pasta
Unlimited vegetables

Meal 6 - 16:00 – 461 Calories
3 Scoops Nutritech Anabolic Mass Builder mixed with 30g oats and 2 weetbix
Tablespoon Peanut Butter

Meal 7 – 17:30 (M&W) – 213 Calories
2x Rice cakes and 2 full eggs

** Kickboxing 6 - 8 on M & W

Meal 8 - Between 20:00 and 20:30 – 550 Calories (Estimate)
Dinner (Always include protein in the form of meat or fish)

Meal 9 - Before sleep around 22:00 – 112 Calories
Serving Casein with water
Tablespoon peanut butter
EVOX Tributrone Z


**Will eat more rice on non kickboxing days to make up for not eating the rice cakes and eggs

Total Daily Calorie intake - +-3496

that signature is annoying

Oupa wrote: that signature is annoying

Too big? I will remove?

Keep it if you want, it's a free country. But it is kinda annoying because it takes up half a page. Just my 2c

MRfeathers wrote: Keep it if you want, it's a free country. But it is kinda annoying because it takes up half a page. Just my 2c

Removed