please have a look at my diet..

Tanx..
Does this seem better. 1800 calories (180p/135c/60f)

Meal1 - oats
- banana
- whey

Meal2 - almonds
- peanut butter

Meal3 - half chicken/steak
- potato
Is the steak with the potato fine ? Or when I have steak should I cut out the potato ?
Pre-workout - oats
- banana or raisans

Post-workout - whey
- vitagro

Meal6(1 hour after gym)
- quater chicken/fish/steak
- veggies
- potato

Pre-bed - peanut butter ( if calories are needed )

Amounts are calculated according to 1800 calories(180/135/60)
And my maintenance was 2100 on 57kg and I dropped to 55kg.. So my maintenance is also lower, so should I keep my diet at 1800 or 1700 calories ?

smally99 wrote: Tanx..
Does this seem better. 1800 calories (180p/135c/60f)

Meal1 - oats
- banana
- whey

Meal2 - almonds
- peanut butter

Peanut butter is a fat source and a bad source of protein. Don´t count this as part of your protein requirement. I would graze some steak here!

Meal3 - half chicken/steak
- potato
Is the steak with the potato fine ? Or when I have steak should I cut out the potato ?

Steak is fine but then only fillet or sirloin, the lean cuts.

Pre-workout - oats
- banana or raisans
10g BCAA´s

Post-workout - whey
- vitagro
10g BCAA´s

Meal6(1 hour after gym)
- quarter chicken/fish/steak
- veggies
- potato

Not fish as it is a fatty meat. Personally I wouldn´t do steak either rather chicken breast or turkey or lean cuts of cold meat.

Pre-bed - peanut butter ( if calories are needed )

Add some red meat here or protein like cassein or whey. Peanut butter is great!

Amounts are calculated according to 1800 calories(180/135/60)
And my maintenance was 2100 on 57kg and I dropped to 55kg.. So my maintenance is also lower, so should I keep my diet at 1800 or 1700 calories ?

I always decrease theoretical calories by 20% to compensate for hidden nutrients and cooking methods and meat with some fat etc. Find it works pretty well.

Now I have heard it all, sirloin is not a lean cut, hence there is a thick layer of white fat on the outside of the cut.and fish Is a fatty meat? Hake, tinned tuna,kingklip???? Those all have less fat than chicken breast!!!!!!

Doesn´t take too much to realise you need to cut off the chunk of fat from the sirloin. You are right about the fish. Lean fish also fine but avoid the fatty fish like salmon, haddock, etc and if you eat tinned tuna here make sure it´s tinned in brine and not in oil.

Thank you pyro..

Hi
I know this is abit of a dum question but when one has a cheat day, what does he have ? Meaning does he still keep his protein intake as other days and eat any amount of other calories as he likes, or does he just eat anythng and everything for the day not worrying about protein ?

For a cut I wouldn't advise a whole day of cheating rather limit it to one or two cheat meals, and what I found works damn well is to limit those cheat meals to 1000 calories each. Don't worry so much about protein on your cheat day, and do not eat any fats in your other meals (you still need to watch your calories for the day).

smally99 wrote: Hi
I know this is abit of a dum question but when one has a cheat day, what does he have ? Meaning does he still keep his protein intake as other days and eat any amount of other calories as he likes, or does he just eat anythng and everything for the day not worrying about protein ?

Are you a competitive bodybuilder? If not just eat what you want. One day of cheating wont make you fat just like one good day wont make you lean. I like to carb load on my cheat days. Let loose a little man...

Tanx

Will def. Watch my calories..
And I'm not a competitive body builder, will enjoy a day of junk..

Hey guys.. I have a question

Let's say I want to eat carbs in every meal.. Where do I eat my fats ?
P.s I workout from 6-8pm

why dont do this bud, divide your daily calories like this : protein divide by 7, carbs by 7, fats by 5. so u will have 5 meals of proteins,carbs and fats, then your post work out shake have protein and carbs, then your meal post that have protein and carbs. keep it simple, dont try and over complicate things, at the end of the day look at your daily diet as a whole and dont micro manage things untill they stop working.

Tanx dj..
So pre-workout meal must also include fats ?

it can, but not too much. remember u are going to need to count the calories in every food source u have, so if u have oats and whey for a pre work out meal for example u will see there is fats in the whey and the oats, all of these calories get counted into your daily macro count. peanut butter also has protein and carbs aswell as fats, these calories do not go out the window, they still exist so if u put it in your mouth u count ALL the calories towards daily calorie consumption!

Peanut butter is a fat source and a bad source of protein. Don´t count this as part of your protein requirement.

...peanut butter also has protein and carbs aswell as fats, these calories do not go out the window, they still exist so if u put it in your mouth u count ALL the calories towards daily calorie consumption!

So we count everything then?

Why wouldn't you count it if your eating it?
If you don't count it both your cals and macros would be wrong.

crawler wrote:

Peanut butter is a fat source and a bad source of protein. Don´t count this as part of your protein requirement.

...peanut butter also has protein and carbs aswell as fats, these calories do not go out the window, they still exist so if u put it in your mouth u count ALL the calories towards daily calorie consumption!

So we count everything then?

Those calories arent magic and disappear, so u count everything!

Tanx dj, always helpful , which I had ur e-mail adress man..

smally99 wrote: Tanx dj, always helpful , which I had ur e-mail adress man..

Just a friendly reminder and a wakeup call to those that think this is Zoosk, do your online dating somewhere else or fuck off.

18. Posting of email addresses.

Do not post your email address on the forum. Breaking this rule will result in the deletion of your thread or post and a warning. Ignoring the first warning will result in a permanent membership ban.

Also do not ask any of the moderators to provide you with an email address of a specific member, because we will not supply you with any details even with the other member's consent.

My apologies.. I know no-ones allowed to post emails.. Just needed a Pro diet..
Sorry for any misunderstading..

I know the rules about posting mail addresses and wouldn't do that. Hence the reason i dont reply to any posts about my current or old or any email address when mentioned on here.

Hi guys, I have a few questions..
1)When eating carbs In every meal, does 1 eat low gi or hi gi carbs in each meal ?
My diet it like this-
Meal1- P and C
Meal2- P and F
Meal3- P and F
Meal4(pre-wo)- P and C - 6pm
Meal5(post-wo)- P and C - 8.30pm
Meal6- P and C and on occasion a fat soucre

2)If I eat protein and carbs in each meal, does my fats still stay in meal 2 and 3 and sometimes 6 or does it change ?

3)I usually eat a banana pre-workout, but I seen somewhere that bananas are good to spike insulin so should I rather have it post-workout and not have dextrose or should I have both ?

P.s- I'm 57kg still and I took a few days off from gym n I pigged out abit, and I usually eat around 2100calories a day n on high calorie days I'll have about 2500calories with abit more fats..

Anyone ? :dry:

1 : low gi. Only time u have high gi carbs post work out

2 : if u are splitting your carbs into every meal do the same with fats except for post work out meal.

3 : bananas will replenish liver glycogen stores before muscle glycogen stores. So rather drop the bananas for a combination of low,medium gi carbs pre work out to give u sustained energy.

Tanx DJ..