diet and workout program

plz advice

Diet:
Breakfast:06h15
50g oats;whey protein;CLA;EFA;Multivit

10h15
lean body mrp

13h15
150g beef
100g sweet potato;CLA

16h15
4eggwhites
50g oats with honey

17h30
gym

19h00
200g mix veg
140g tuna
1 large baked potato (microwave)
EFA;CLA

21h30
40g proteien
300g broccoli
yoghurt
zma


Training:
05h15
cardio 40mins

17h30
Monday
BB press
Seated dumbell curls
Incline " "
Dumbell flyes
Hammer curl

Teusday:
Sqauts
Leg press
Leg extensions
Leg Curl
Standing calve raises
Seated calve raises

Wednesday REST

Thursday
Dumb shoulder press
Lateral Raises
Barbell upright rows
Dips
Triceps pushdowns
Seated extensions

Friday
Lat pulldowns
Hammer pulldowns
Seated low row
Crunches (floor)
Hanging leg raises


Pre workout
5g lutamine
ssn creapump

Post workout
sps crea caps
sps vitargo
5g glutamine


im on a 20% BF (round the Belly)
and 98kg 1.98m and 35 in age
Chest 106cm
waist 101cm

THNX

ummm your diet is a bit all over the show with a lacking of protein,if u are weighing your oats then why are u not weighing out your whey protien.. 4 egg whites is about 20g of protein...also you are having carbs at the wrong time of the day,i would also drop the following out of your diet : lean body mrp,yoghurt and honey. u are not eating enough of the right things and u are way under eating on protein and fats and carbs for that matter...

Then send me your details let me pay u for ur advice

is this what i need?
Meal 1 300cals
Meal 2 250cals
Meal 3 300cals
Meal 4 230cals
Meal 5 300cals
Meal 6 170cals

or thisLine
Line 1 Total bodyweight in pounds = 185 lbs
Line 2 185 X 11 = 2035
Line 3 Metabolic factor – 2035 X 35% = 712
Line 4 2035 + 712 = 2747 (maintenance calories)
Line 5 Total bodyweight in pounds = 185
Line 6 Bodyfat % = 16%
Line 7 185 - 16% = 155 (lean bodyweight)
Line 8 155 X 1.14 = 177 (grams/day – protein)
Line 9 177 X 4 = 708 (calories from protein)
Line 10 2747 – 708 = 2039 (calories remaining)
Line 11 2039 ÷ 2 = 1020 (calories/day – carbs & fat)
Line 12 1020 ÷ 4 = 255 (grams/day – carbs)
1020 ÷ 9 = 113 (grams/day – fat)

solvtech wrote:

or thisLine
Line 1 Total bodyweight in pounds = 185 lbs
Line 2 185 X 11 = 2035
Line 3 Metabolic factor – 2035 X 35% = 712
Line 4 2035 + 712 = 2747 (maintenance calories)
Line 5 Total bodyweight in pounds = 185
Line 6 Bodyfat % = 16%
Line 7 185 - 16% = 155 (lean bodyweight)
Line 8 155 X 1.14 = 177 (grams/day – protein)
Line 9 177 X 4 = 708 (calories from protein)
Line 10 2747 – 708 = 2039 (calories remaining)
Line 11 2039 ÷ 2 = 1020 (calories/day – carbs & fat)
Line 12 1020 ÷ 4 = 255 (grams/day – carbs)
1020 ÷ 9 = 113 (grams/day – fat)

ummm where did u get multiplying your mass in pounds by 11 from bud? mail me and i will give u the details bro EMAIL ADDRESS REMOVED