My first diet

Hi guys,

I have been trying to eat clean for a long time now,but have never followed a proper diet actually. My main goal is to drop my body fat to around 12 %. I have set up a proposed diet which ill paste below,please supply me with any positive comments as this is my first effort at setting up an eating plan.

Currents stats:

Age - 25
Weight - 81kg
Height - 178cm
BF% - 16

BMR = 66 + (13.7 X 81) + (5 X ht 178) - (6.8 X 25)
TDEE = 66 + 1109.7 + 890 - 170 X 1.55 (moderate exercise/sports 3-5 days/wk) = 2902 calories

However i'm only able to get my diet to around 2600 calories

Breakfast:
Jungle Oats – 80 grams - 292 calories
1 tsp Honey – 25 calories
1 tsp Cinnamon – 6 calories

Tea Time:
4 x Hard Boiled Egg - 312 calories
50 grams of peanuts – 306 calories

Lunch:
Skinless Chicken Breast Fillet – 200 grams – 212 calories
1 cup of cooked Basmati rice – 190 calories
Woolworths Mixed Vegetables - 100 grams – 48 calories

Pre workout: ( water or fat free milk?)
5 grams BSSA creatine – 10 calories
30 grams SSN whey protein – 116 calories
40 grams Oats – 146 calories
20 grams raisins – 78 calories

Post Workout: ( water or fat free milk?)
5 grams BSSA creatine – 10 calories
30 grams BSSA Primal energy – 113 calories
10 grams BSSA BCAA 2:1:1

Supper:
Skinless Chicken Breast Fillet – 200 grams – 212 calories
Cooked Sweet potato - 200 grams - 180 calories
Woolworths Mixed Vegetables - 100 grams – 48 calories

Pre Bed:
Yum Yum smooth peanut butter – 30 grams - 192 Calories
30 grams SSN whey protein – 116 calories

Bud it's best to split protein through every meal so your first meal not having protein is a little bit pointless. Drop the simple carbs with the oats in the am, gives u room for more quality carbs with meals. Mix your shakes with water. Your post work out shake, rather have the amino s during the work out instead of post work out. Your tea time meal there is alot of fat in that meal. Rather have egg whites and 2-3 egg yolks with out the peanuts there.

*so ill take the aminos during my workout

*then for breakfast should i rather have the oats (as i find it gives me lots of energy and keeps me going till my next meal), and then for protein have egg whites and 2 egg yolks plus a tbsp of peanut butter

*then for teatime i can have a protein shake and the peanuts

Yup

shot bro,and everything else looks decent? i'm trying really hard to drop my body fat so that i can do my first cycle in a few months,looking to do a test only cycle as it will be my first time using any sort of AAS

How much cardio are u doing? What does your training look like?

Monday - Back
Tuesday - Chest
Wednesday( only cardio in the morning)
Thursday - legs
Friday - shoulders
Saturday - arms
Sunday rest

Do Cardio 6 days a week,either 30 mins spinning or 30 mins incline walk on the treadmill
Have a friend who is a manager at a gym and he gave me a program he made, will post it up as not too sure about it

Chin Ups
Lat Pull downs
Close-grip Lat Pull Down
Seated Rows
One Arm Dumbbell Row
Freestanding T-Bar Row
Upright Rows
Dumbbell Shrugs

Incline Bench
Flat Bench
Close Grip Bench
Push-ups
Dips
Pec Dec
Cable Crossover
Tricep Dip bent over


Squats
Leg Extensions
HackSquat
Lying Leg Curl
Standing Leg Curl
Adductor Machine
Standing Calf Raise
One Leg Toe Raises
Seated Calf Raises
Lunge (Single Leg)
Abductor Machine

Rotator Cuff Warm-up
DB Press
Upright Rows – DB or Bar
Bent Over Side Lateral – DB’s Horizontal
Free Weight Shoulder Lift
Cable Laterals



Seated DB Arm Curls
DB Concentration Curls
Straight Bar Curls
Barbell Preacher Curl
Reverse Curls
Wrist Curls
Tricep Push Downs
Reverse Push Downs
Tricep Extensions EZ-Bar
Tricep Kick Backs
Dips

Any comments on this workout? It Was given to me so just looking for some opinions

Arm work out looks over kill.

I would go 4 day split, 3-4x exercises for chest, quads, back and shoulders. 2-3 for biceps triceps and hamstrings. Do shoulders and biceps. Back and triceps, hams and quads. And chest and side delts. Alternate each session starting with abs or calves.

Thanx bud, will make the necessary changes, keep pushing hard for your contest, looking great

Don't you do any normal squats or deadlifts or Leg press?

That isn't my workout, was just something I was given and asked DJ if it wasn any good, but I'm currently injured and can't lift at all for a awile, doctors orders

Not ayoba bro, I know how that feels. I've been out for a year now due to tennis elbow and then stuffed up my shoulder and have been rehabbing it since. Finally have 90-95% mobility back now but still struggle with bench and db press. What happened bro?

At least now you can concentrate on cardio and diet and lean down as you planned to.

I've got lumbar scoliosis, started another thread about it and been getting some help and comments, it's nothing life threatening but my lower vertebra was pinching a nerve so that made some crazy pain, doing a lot of physio and dry needling which is helping big time