need help with diet!

hey guys i need help with my diet please. i have been training for about 6months and am trying to bulk up. i need some advice please.

firstly let me post my stats
25years old
178cm
80kgs
b/f: not too sure, id say between 18-20%

breakfast:

4eggs (2whole and 2 whites)
bowl of oats and raisins
50g raw whey protein shake

10am:

1 tin of tuna on 2 slices of low gi bread
50 grams meal replacement shake (low carbs)

lunch:

half chicken
100 grams of mixed nuts

3pm:

50grams meal replacement shake
cup of mixed berries or fruit

pre workout:

50grams raw whey protein shake
1x pre workout shake (jack 3d/ mp assault/ no xplode, along those lines)

post workout:
50grams raw whey protein shake

dinner:

2 chicken breasts
1/2 brown rice
1 cup of roast veggies


i dont think i am getting enough protein and carbs?? what do u guys think? should i be eating more?

i would say your bf is way too high to bulk.cut down to 10-12% before you bulk bro.

is there anyway to calculate my exact body fat percentage?? or should i ask them to do it in the gym?

Rather do this

Meal 1: Protein + Carbs
Meal 2: Protein + Fats
Meal 3: Protein + Fats
Meal 4: Protein + Carbs (Pre-workout)
Meal 5: Protein + Carbs (Post-workout)
Meal 6: Protein + Fats

rvp01 wrote: is there anyway to calculate my exact body fat percentage?? or should i ask them to do it in the gym?

Get it done by a Biokineticist using calipers

thank you AAS

would you agree that my body fat percentage is still too high to bulk??
should i try shed a few kgs 1st?

Yes

ok thanx for the help then guys

appreciate it

best wishes

rvp01 wrote: thank you AAS

would you agree that my body fat percentage is still too high to bulk??
should i try shed a few kgs 1st?

VonD is right, get down to 10-12% first

i would use more starchy carbs instead of berries and fruit,also half a chicken,u would use only chicken breasts(no major fat in them) 100g of nuts is alot bro.

hey DJ

well after reading responses from fellow members ive decided to ditch the bulking diet and try get my body fat percentage down to 10%

so would the berries be better than the starchy carbs for an afternoon snack?

i must say i would cut down the calories a bit and clen up the carb sources and see how u go from there.

ok thanx for the advice

for example would 1 cup of meusli with skim milk and a boiled egg be a decent breakfast??

no. 6 egg whites,2 full eggs and 50g of oats will be though. milk is full of lactose,milk sugars, u dont want any sugars if you are over weight unless its post work out,

rvp01 wrote: hey DJ

well after reading responses from fellow members ive decided to ditch the bulking diet and try get my body fat percentage down to 10%

so would the berries be better than the starchy carbs for an afternoon snack?

no,berries are full of fructose,

www.anabolicsteroids.co.za/forum/10-diet...it=25&start=50#72955
www.anabolicsteroids.co.za/forum/10-diet...it=25&start=25#82314
www.anabolicsteroids.co.za/forum/10-diet...it=25&start=75#72356

read all those threads,that will be the best thing for you in order to get your dieting up to date and sorted...

ive just been reading your diet 102 post on the forum. should i start a diet like that? would it get my BMI down? i want to get down to 10% as soon as i can so i can start my cycle?

thanx for the help DJ

BTW great work on the articles

sweet thanx DJ

more than likely,but read the dieting 101 first.

rvp01 wrote: ive just been reading your diet 102 post on the forum. should i start a diet like that? would it get my BMI down? i want to get down to 10% as soon as i can so i can start my cycle?

thanx for the help DJ

BTW great work on the articles

BMI :dry: don't worry about that nonsense, body fat % is what matters. Once you get your diet sorted, you may want to look at some clen to help you burn fat, what cardio do you do?

well ive just started to do 30mins on the bike after work outs and play squash twice a week.

rvp01 wrote: well ive just started to do 30mins on the bike after work outs and play squash twice a week.

I would suggest the treadmill over a bike: 12-15 degree incline @ 5kmph for 30mins, 3 times a week combined withHIIT on an elliptical machine, 1 min full out, 1 min average for 20 mins, twice a week.

if i had to run everyday after workouts rather than 3 times a week, would that be too much?

rvp01 wrote: if i had to run everyday after workouts rather than 3 times a week, would that be too much?

Well after each workout do the cardio I said: 1 day treadmill, 1 day elliptical machine then repeat.

oh i see

thanx for the help mate