New member diet critique plz.

Hey guys.

This is my first post so here's my story and stats.

I have been dieting for almost 4 months now. My goal is to lean out and finally get those abs visible. I only do weight training and no cardio. I train at least 4/5 times a week.

My 'diet' is not that hardcore. I am getting in carbs and protein with every meal I have but it has been working out great thus far. I eat clean during the week and have 2/3 cheat meals over the weekend.

I have lost 10kg's during this diet which i am very happy about. I have lost some muscle size but that was inevitable I guess.

Heres my current stats:
Age: 25
Height:178cm
Weight:77kg(started at 87kg)
BF: Has not been measured but I would estimate around 14/15%(started at an estimated 22%). Waist pants size have dropped from 34 to 31/32.

Heres my diet that I have been following for the past 3 months:

Meal 1@ 7:15am: 1 cup of cooked jungle oats with 3 whole eggs scrambled plus 2 salmon oil capsules.

Meal 2 @ 10:30am: 100g chicken breast with 1.5 cup brown pasta

Meal 3@ 14:00: 100g chicken breast with 1.5cup brown basmati rice

Meal 4@ 17:00: 100g chicken breast with 1 cup mixed sweet potatoes and butternut.

Meal 5@19:00: 2/3 pro vita with peanut butter or banana and naartjie.

Training @19:30/20:00 after which I have 3 scoops of evox synergy whey with 1 teaspoon glutamine.

Meal 6@ 9/9:30: Lean beef mince with some broccoli, sweet potato and butternut.

I have fruits now and then as well. I have not been drinking alcohol. The only liquid is water. A bad habit I have not stopped though is smoking between 5/6 cigarettes a day.

As I have said earlier I have lost 10 kg's but my weight loss has now halted so it's time for some changes as I still got that stubborn layer of belly fat that I want to disappear.

What are your guy's opinions? How can I modify my diet? This week I have cut out the pasta and rice and replaced it with mixed sweet potato and butternut. Would that be ok?

Hi bud welcome to the forum

I am no expert but what I have learnt from this site so far I would change meal 5 to some oats maybe 100 g and about 30 g of raisin's

Try not eat your fat's with your carbs , I would also change meal 6 buy dropping the carbs and adding in the peanut butter there .

The next thing you should try is if you train for let's say a hour do 45 mins weights and then do 20 min's of cardio at least 3 times a week .So u can skip cardio on leg day for example cos I doubt you will be able to do cardio after leg's if you doing it right.You can also reduce your rest between set's to say 30 sec's

That should help the weight to start falling of again.

DKL wrote: Hey guys.

This is my first post so here's my story and stats.

I have been dieting for almost 4 months now. My goal is to lean out and finally get those abs visible. I only do weight training and no cardio. I train at least 4/5 times a week.

Add cardio at least three times a week, recommended 5-7 times.

My 'diet' is not that hardcore. I am getting in carbs and protein with every meal I have but it has been working out great thus far. I eat clean during the week and have 2/3 cheat meals over the weekend.

Try limit it to one cheat meal and only as a reward for eating 100% during the week.

I have lost 10kg's during this diet which i am very happy about. I have lost some muscle size but that was inevitable I guess.

One doesn't have to lose muscle when losing fat. This is a big indicator that you are not eating enough calories. After reviewing your diet you lack enough protein.

Heres my current stats:
Age: 25
Height:178cm
Weight:77kg(started at 87kg)
BF: Has not been measured but I would estimate around 14/15%(started at an estimated 22%). Waist pants size have dropped from 34 to 31/32.

Heres my diet that I have been following for the past 3 months:

Meal 1@ 7:15am: 1 cup of cooked jungle oats with 3 whole eggs scrambled plus 2 salmon oil capsules.
2 Whole eggs with 6 egg whites

Meal 2 @ 10:30am: 200g chicken breast with 1 cup brown pasta

Drop meal 2 or meal 3 and we will add another meal before bed

Meal 3@ 14:00: 200g chicken breast with 1cup brown basmati rice

Meal 4@ 17:00: 200g chicken breast with 1 cup mixed sweet potatoes and butternut.

Meal 5@19:00: 2/3 pro vita with peanut butter or banana and naartjie.
Meal 5 is shit. This is your Pre-workout meal so 60g Oats with 1 Banana

Training @19:30/20:00 after which I have 3 scoops of evox synergy whey with 1 teaspoon glutamine.

Meal 6@ 9/9:30: Lean beef mince with some broccoli, sweet potato and butternut.

Before bed: 2 Scoops Whey with 1tblsp Peanut Butter

I have fruits now and then as well. I have not been drinking alcohol. The only liquid is water. A bad habit I have not stopped though is smoking between 5/6 cigarettes a day.

Fruit is out completely

As I have said earlier I have lost 10 kg's but my weight loss has now halted so it's time for some changes as I still got that stubborn layer of belly fat that I want to disappear.

What are your guy's opinions? How can I modify my diet? This week I have cut out the pasta and rice and replaced it with mixed sweet potato and butternut. Would that be ok?

Congrats on your results so far bud! The diet is okay. Not good but okay. You will find that you can get away with a lot more when you are on a higher bodyfat versus your current situation where you have those last couple of kg's to lose. Since the diet has been working for you we won't make too many changes. When fat loss slows down again we can make more changes.

Thanks for the responses Jaxcs and Pyroclasm.

I will replace meal 5 with oats and raisins from today.

Looks like I really do need to increase my protein intake. Will taking a whey shake with breakfast and maybe another one in the day be beneficial?

Won't be necessary brother. Your diet is solid!

Thanks bud!

Another thing I want to run over with u guys is the cycle I will be starting.
I have used gear before that being deca n sust, deca and testoviron and my last was a tren ace with nomaviron. I only did that cycle for about 3 weeks and stopped as I couldn't take the post injection pain anymore.

This is what I am going to start now...

Week 1-8: anavar 60mg pd
Week 1-8: Testoviron 500mg per week, jabbing every 3 days.

No bridge and then pct Doctari 1.

My aim is too retain/maybe even build lean muscle n hopefully lose that last bit of belly fat while still following my diet. I have heard that I should be a doing a prop instead of enanthate but I cant take the post jab pain from it and testoviron has worked well for me in the past.

Opinions please guys?

Comments please guys?

Test Prop if jabbing 3 x a week.

Prop Week 1 - 10 @ 1.5ml ED
Anavar Week 4 - 12 @ 60mg ED
Optional - Proviron Week 1 - 12 @ 40mg ED

HCG week 4 - 12 @ 250ui x 2 pw

PCT 1

AI on hand.

Why do you need a cycle to maintain your muscle? Eat like a teenager, train like a beast and you will do that without using a cycle, even put on muscle. Remember that after every cycle you use your next cycle will be less effective, so be stingy with your cycles and milk the shit out of them! Leave the steroids bud and eat like I told you! You will be very happy with the results promise or your money back!