Please rate diet

Good morning folks

I need help please I have been on this diet from beginning of Jan 2022 and have lost 6kg and from size 36 to 34 in size on trousers, just want a general opinion please:

38years old
-+18% bf

I gym from 05h00 until 06h00 Monday to Friday and do cardio (walk/cycle/swim) at home and abs I do x3 times a week also at home.

1. Before gym x1 apple with creatine
2. 07h00 breakfast x4 egg whites and 1whole egg with x1 cup of cooked oats
3. 10h00 whey protein 200gr with with x1 fruit
4. 12h30 lunch - 200gr chicken breast or steak or lean mince with cup of veggies and half cup of rice or sweet potato
5. 15h00 200gr protein
6. 19h00 dinner same as lunch
7. 21h30 whey protein with creatine and tbl spoon peanut butter

Is my carbs to low? I feel great and the weight loss has helped a lot but not sure if this will work to add muscle mass? Water intake is between 3-4 liters per day, should I take a protein shake after workout or with breakfast as well not sure if it will be to much protein so early?

Cheers

the biggest issue is you arent weighting things out and tracking them

1 fruit : is that 1 apple? is the apple the size of a golf ball or a baseball? is the 1 fruit a whole watermelon? is it a banana? is the banana the size of your hand or the size of a cucumber? see how every single thing is relative.

get a kitchen scale, start measuring everything you put in your mouth and keeping a record of it, other than water.

you have given us 0 ideas as to what 200gr protein is. is that cooked weight? raw weight? is it 200gr rump steak? or chicken breasts? or fish? all of those things have all got different caloric values.

Hi Empire

Sorry for the lack of info...


1. Before gym x1 apple (grannysmith size) with creatine
2. 07h00 breakfast x4 egg whites and 1whole egg with x1 cup of cooked oats
3. 10h00 whey protein 200gr USN fastgrow anabolic GH with with x1 fruit - medium banana or apple size of grannysmith
4. 12h30 lunch - 200gr the 200gr is cooked weight either chicken breast/sirloin/tenderised steak/lean mince chicken breast or steak or lean mince with cup of veggies and half cup of rice or sweet potato
5. 15h00 200gr protein
6. 19h00 dinner same as lunch
7. 21h30 whey protein with creatine and tbl spoon peanut butter

Whats your end goal?

Get more muscle? Lose weight? More muscle with lower body fat?

Dude, you've lost 6kg in a little over a month, congrats.
If it ain't broke don't fix it, come back if you need to if you stall, otherwise keeping doing what you're doing, it's working.
Also I think you're off with your whey protein measurements 200gr, that's a lot of whey powder to chug down.
No idea of you're training experience etc, but if you're relatively new to hard training (not exercising) you will make gains.

Birdman83 wrote: Hi Empire

Sorry for the lack of info...


1. Before gym x1 apple (grannysmith size) with creatine
2. 07h00 breakfast x4 egg whites and 1whole egg with x1 cup of cooked oats
3. 10h00 whey protein 200gr USN fastgrow anabolic GH with with x1 fruit - medium banana or apple size of grannysmith
4. 12h30 lunch - 200gr the 200gr is cooked weight either chicken breast/sirloin/tenderised steak/lean mince chicken breast or steak or lean mince with cup of veggies and half cup of rice or sweet potato
5. 15h00 200gr protein
6. 19h00 dinner same as lunch
7. 21h30 whey protein with creatine and tbl spoon peanut butter

As I said, log your food into an app and you will get an daily caloric intake. Once you have a food diary down for a week, then you can get a baseline from there too see if your weight is going up or down on your caloric average for a week. Weight daily, measure daily food intake. And then you got a baseline to work off of.

Sirloin Vs lean beef mince vs extra lean beef mince Va chicken breast all have different caloric values. Log it for a week and then you will be able to see what you are eating each week.

Also use fast grow is not whey protein. There are carbs and fats in there too.