Hey its taken me a bit to get this plan sorted out and to begin it. Just wondering what you guys think of it
Firstly my stats are - 187 cm tall - 231 pounds - 193lb is lean mass - about 22% body fat.
I will be eating 10 x my lean body mass (1900 cals) at least at a roughly 40 protein/40 carbs/20 fat. I have not included any cals in this that come from veggies or fruit (excluding spuds and bananas). I think I should be able to eat as much fruit and veg as I want as they don't really contain that many cals and they make good snacks when I feel hungry. I also have 30g of Whey protein mixed with water after any workout involving weights. Meals are spread out over the day. Heres what I had today

Time Description
8:00 AM 2 Weetabix
8:00 AM 1/2 Cup Skim Milk
8:00 AM 1/2 Cup Skim Milk
8:00 AM 1 Hard Boiled Egg
11:00 AM Brown Bread 2 Slices
11:00 AM Honey Roast Ham 3 Slices
11:00 AM Honey Roast Ham 3 Slices
1:00 PM Baked beans (410g)
4:00 PM Tin of Tuna (130g drained)
4:00 PM Blob of Light Mayonnaise
4:00 PM Brown Bread 2 Slices
8:00 PM Reflex Micro Whey 30g with water
9:00 PM 8 Oz Boneless Chicken Breast
9:00 PM 2 1/2 Cups Mixed Veg
9:00 PM 8 Oz Boneless Chicken Breast

1835 cals - 14% fat - 38% Carbs - 48% Protein

Training looks like this

Monday - 25 HITT or fitness (depending on state of my body after rugby match) + Legs + Abs
Tuesday - Rugby Training + Back and Biceps
Wednesday - 25 HITT or fitness + Abs
Thursday - 12 HITT + Pecs, Delts and Triceps
Friday - 25 HITT or fitness + Abs
Saturday - Rugby Match (or 25mins HIIT if no match)
Sunday - Non impact fitness to recover (eg stationary bike at 70% for 30-60 mins)

In 4 weeks I will start Pyramid training and isolation exercizes. As I have not lifted many weights before I feel this is necessary to strenghten my tendons so I don't injure myself. I am just doing weights i can just about do 3 sets of 12 at the moment.

I will adjust my diet if i start losing more then 3 pounds a week so I eat more cals.

Anyway let me know what you think. Thanks in advance for any feedback :tu:

what's the breakdown on that ham? it's usually pretty nasty stuff it you're buying it in a packet

baked beans aren't good, if you must have them get the heinz no added sugar and salt ones, they're still high in sugar tho, would be good if you can replace them.

make sure you know exactly how big a blob is :D and try helmans ultra special extreemly really low fat mayo (forget the exact name) i find it pretty good.

move some of that chicken to earlier in the day or replace it with something else earlier in the day to keep the cals up, 16oz of chicken is too much to have at once for all the protein used, you risk it being despoited as fat.

Also following on from above, you don't really have any protein sources (cept a little from wheatabix and eggs) before 4pm, then it all comes at once. Try move some of it earlier in the day, or if you need to have a protein shake in water with breakfast and just drop half that late chicken.

Apart from that it looks pretty good, nice balance through out the day.

I won't advise you on the training as i know from my athletics days it's hard to fit things in around sports training and competing, just be sure to rest when you need to and if you're feeling weak, cut back a bit. Better to work up gradually than blow yourself out or injur yourself.

Looks like a very well thought out plan, but for me personally, i'd try getting just a bit more good fats into your diet.

Extreme low fat diets decrease testosterone levels, and seeing as how you're doing some form of exercise or resistance training 7 days a week, you're gonna need the extra boost of T to stimulate and keep your muscles growing.

Just a note, instead of having two half cups of milk, and two sets of three ham slices, you might find its more effecient to have one full cup of milk and six ham slices.

:D

just playin with ya, i know it came out like that because you were doin the math

yeah moving protein to earlier in the day sounds like a good idea. I'm afraid that ham is the packed rubbish and the beans are the nasty high in sugar ones. A blob of mayo is about a teaspoon, its nice to alter the taste of tuna as i get annoyed eating it every day raw. Strangely enought I never get bored of chicken (fingers crossed). I will cut out the beans and packet ham I think just need to find something else to stick in a sarnie.

I underestimated how much milk I weetabix absorb and how much ham you need to make a sarnie. Couldn't be arsed changing it :) Physcially active but mentally lazy!