Hi guys. I really need your help to achieve my goals because your comments and suggestions will make me feel strong and keep myself motivated. My aim is to have this beautiful body
http://i17.photobucket.com/albums/b82/silverhart/Objectives.jpg
http://i17.photobucket.com/albums/b82/silverhart/Objective.jpg
http://i17.photobucket.com/albums/b82/silverhart/obJ.jpg


I found this at the TeenBodyBuilder of the Week
And it's sad to say that my current body is
http://i17.photobucket.com/albums/b82/silverhart/Picture027.jpg
http://i17.photobucket.com/albums/b82/silverhart/Picture026s.jpg


My current weight is 72kg, height is 186cm, and my age is 17years old.
I know that this will take years,but I dont really care as long as I witness my progress.
I had form my own diet base on what I read.

Diet plan

9:00am -1 scoop of On Whey
10:00am -50g Cornflakes
100ml Low fat milk
1:00pm -100g chicken breast
2 boiled potato
4:00pm -65g wheat bread
90g tuna
50g oat meal w/ 200ml of milk
7:00pm-100g egg whites
32g wheat bread
90g tuna
9:00pm-1 scoop On whey

Sometimes I eat more when there are some yummy foods that are served on the table. >< My avg calorie intake is not more than 1.8k / day. Do I need to count the calories in fats, because Im only counting the calories base on what is written on nutritious facts.
I go to gym every weekdays 6:30pm to 8:30pm, so it is about 2 hours of workout. I also
form my own workout program.

Mondays-chest,triceps; 15mins stairmaster(hiit)
Tuesdays-20mins stairmaster(hiit) (2 times)
Wednesdays-shoulder,legs; 15mins stairmaster(hiit)
Thursday-20mins stairmaster(hiit) (2 times)
Fridays-back,biceps ;15mins stairmaster(hiit)
Saturdays-shoulders,back ; 15mins stairmaster(hiit)

Thats it for my diet and exercises. Will this diet help me achieve my goals?

Picture links are not working for me.

You want the body of a "link cannot be found" blank page?? :lol:

Links don't work as was already stated.

However, that diet breakdown looks pretty HORRID there, just being brutally honest. I don't sugar coat anything when I speak, I speak the truth. Besides, sugar coating is too high carb. :cool:

~SC~

oops , sorry I did'nt recognize that the links are broken.. Anywayz I had fix those link.

However, that diet breakdown looks pretty HORRID there, just being brutally honest. I don't sugar coat anything when I speak, I speak the truth. Besides, sugar coating is too high carb. :cool:

C'mon, you're being too harsh. :/ Eating three supersize McMeals a day is "horrible", not this. With more veggies and some good fats, it should work just fine for cutting. Or is it just too much protein..?

HIIT or other cardio immediately before/after lifting, aside from warmup, is not a good idea, especially if your workouts stretch to 2 hours. Try to keep your workouts shorter, like 1 hour, and do cardio on separate days, or at least different part of the day, as in cardio on mornings, lifting on evenings. Cardio twice a day seems excessive also.

hmm, so I need to decrease my protein intake? I plan to take creatine next week, is this advisable for me? Yah, I only workout 1 hour a day, then the other hour is for cardio exercises. I only followed johnstone's exercises, because it is written in this site that he is doing cardio exercises twice a day, hiit. Do you think my program will work well? Will this lead me to my objective, and do I need to include the calories in fats while counting my calorie intake a day, because Im monitoring my calorie intake a day. Thanks for the reply! Any comments and suggestion is greatly appreciated!

*what Swole was probably hinting at is that you also shouldnt sugar-coat your diet :)


*ditch the cornflakes for breakfast.
when you're cutting, you should cut out all sugar intake as much as possible.
Oatmeal is a great choice for breakfast. do about 1/2 cup.
(PLAIN OATMEAL. dont get the packets of sugar oatmeal. mix in some frozen raszberries with it for taste and extra fiber if you want)


*On Whey.... not a good choice in the two places you have it.
before bed you want a protein that digests slowly. "On" sells a product called "Casein", which is great to take before bed.


*2 potatos at 1pm??? ask yourself why you need these here.
you only need carbs for energy before your workouts and to refill your muscle glycogen after workouts.
In short, the only time you should be eating carbs aprox 1hr before your workout, and immediatly after your workout (and 1hr after that too)


*no, you dont have to keep track of the "calories from fat" number on the label directly. ignore that number, i don't know why it's there. all it does is multiply the fat(g) by 9. wopidy do.
instead, you should aim to consume enough fat throughout the day to keep your testosterone levels up, yet not too much so that your body doesnt need to use stored fat.


*whatever... there's just too much that needs to be explained to you based on the diet you put together.
i could write a book right now, but instead, i'll direct you to an article that will explain everything better.
read it. A Unique Combination Of Science And Experience Based Pre-Contest Advice. (http://www.bodybuilding.com/fun/layne36.htm)

yes, i know you're not going for a contest, but "pre-contest" is all about getting shredded while maintaining or even building muscle.
the "nutritional timing section" is key.

ok , I'll transfer the potatoes at 7:00pm , because I go to gym at around 8:00pm.
I did try the oat meal once, but I really , really dont like the taste.
about the protein, I usually sleeps around midnight, and Im low in money right now.. hehe
And I plan to buy Creatine. Can someone suggest me cheap and nice product for creatines..

thanks for that link! I really learn a lot.. :nod:

ok , I'll transfer the potatoes at 7:00pm , because I go to gym at around 8:00pm.
I did try the oat meal once, but I really , really dont like the taste.
about the protein, I usually sleeps around midnight, and Im low in money right now.. hehe
And I plan to buy Creatine. Can someone suggest me cheap and nice product for creatines..

thanks for that link! I really learn a lot.. :nod:

Assuming it's not hydrolyzed whey (which would be terrible for a night time meal), you could at least improve your situation by adding in some healthy fat for your pre bed time shake. Sometimes I mix a table spoon of peanut butter into mine :drool: Or if you want a less palatable, more expensive, but super healthy option you could mix some flax seed oil into it. The fats will slow down the protein digestion somewhat. Just remember to make sure the fats fit into your calorie/macro nutrient goals.

Also in my opinion carbs are fine for most times of the day. Just make sure they are sensible portions of healthy, low GI carbs. A small serving of white potato is sort of ok, but a lower GI option like sweet potato would be better. Or a serving of low GI fruit (like a small apple or pear.) Keep in mind this applies to your NON work out nutrition. Obviously pre and post exercise nutrtion is a whole different story.

While it's true that carbs are perhaps most vital PWO to rebuild your muscles, they also serve that function on your off days as well. Remember that a large part of your muscle repair and growth happens while you are asleep. Let's say you work out your legs once a week. Do your quads do all of their repair during that crucial one hour PWO window? No, they repair themselves slowly throught the week.

I'm not an expert though, and would be interested to hear other people's opinions on this.

However, that diet breakdown looks pretty HORRID there, just being brutally honest. I don't sugar coat anything when I speak, I speak the truth. Besides, sugar coating is too high carb. :cool:

~SC~
Chris, give 'em a sugg... ;)

ok , I'll transfer the potatoes at 7:00pm , because I go to gym at around 8:00pm.
I did try the oat meal once, but I really , really dont like the taste.
I concur, but try it with some salt added while cooking, and some honey on top once plated. Much, much better. Can also try ginger, blueberries, apple slices..

Assuming it's not hydrolyzed whey (which would be terrible for a night time meal), you could at least improve your situation by adding in some healthy fat for your pre bed time shake. Sometimes I mix a table spoon of peanut butter into mine Or if you want a less palatable, more expensive, but super healthy option you could mix some flax seed oil into it. The fats will slow down the protein digestion somewhat. Just remember to make sure the fats fit into your calorie/macro nutrient goals.

Ok I got your point, what if I eat egg whites after workout? Is this a good idea? :confused:

I concur, but try it with some salt added while cooking, and some honey on top once plated. Much, much better. Can also try ginger, blueberries, apple slices..

What about Sour n' Cream Onion flavor?

This day I consumed too much carbs. I did'nt notice that I already reached my carbs intake per day.. I consumed 188g of carbs this day, and my prescribe carbs intake per day is around 140 to 183.

Anyway , I have a question . According to this site Body Type (http://www.bodybuilding.com/fun/becker3.htm)
my body type is between Endomorph and Mesomorph.. My question is , in this site you'll find macronutrient calculator Calculator (http://www.bodybuilding.com/fun/layne36.htm)
( Thanks wh0areume ) What do you think should I follow? Being Meso or Endo, because Im kind of confuse.. :confused:

Thanks!

*2 potatos at 1pm??? ask yourself why you need these here.
you only need carbs for energy before your workouts and to refill your muscle glycogen after workouts.
In short, the only time you should be eating carbs aprox 1hr before your workout, and immediatly after your workout (and 1hr after that too)



this is not necessarily true... my trainer recently told me to evenly distribut ALL of my macronutrients throught the day... I do not have more at a certain time of day (before/after workouts)... every meal... all 6 of them... are EQUAL in macros and it's working WONDERFULLY... I do understand that timed carbs work for some people... they didn't for me... I do agree that 2 potatoes is too much for one meal though ;)

yah, I think I should eat one potato a day.

Someone suggested me to do weight lifting :db: until I form more muscles on my body :flex: . They suggested me that I should do Cardio until I have more muscles. Is their suggestions reasonable? Will this achieve my goal much easier? Thanks again, All suggestions and comments are greatly appreciated. :d_smile:

Someone suggested me to do weight lifting :db: until I form more muscles on my body :flex: . They suggested me that I should do Cardio until I have more muscles. Is their suggestions reasonable? Will this achieve my goal much easier? Thanks again, All suggestions and comments are greatly appreciated. :d_smile:

Do both, alternate; Monday - Train; Tuesday - Cardio etc

C'mon, you're being too harsh.

No, I was being honest actually.

~SC~