ok back in jan i was 17.3 stone , i crash dieted way before i found this site and lost alot of weight. im now 12.5 stone and overall much more happy that i was but im out of shape still.

i have very little lean mass, and also some fat too-so i need to cut and bulk lol! it was suggested to me to lift maintinance callories and lift hard 3 times a week for the moment and i want to stick with that for now.

i have looked into what foods are good to eat and have come up with this diet-it wont be spot on..but id like to know if i eat this kind of diet at my maintince calories and lift hard 3 times a week full body workout if i stand to see some results. id like to try and keep it simple if i can:) also is cardio on off days needed?

height-180cm
weight-80kg
24 years old

my bmr is 1893 and my maintinence calories taking into account activity is 2935 - so 6 meals at 489 calories. heres my plan so far.


breakfast-8.30am-porridge oats and a bannana

snack-10.45am-protien shake and apple

lunch-1pm-wholegrain pasta mixed with mackrel fillits in tomatoe sauce

snack-3pm-scrambled egg on wholegrain bread

dinner-5.30pm-chicken breasts and lrg portion of mixed veg

snack-7pm-ceaser salad & protien shake


this would be slightly varied each day of course, sometimes swaping the macrel for tuna, the chicken for lean steak or turkey ect. but am i on the right tracks?

thanks for reading:)

ok back in jan i was 17.3 stone , i crash dieted way before i found this site and lost alot of weight. im now 12.5 stone and overall much more happy that i was but im out of shape still.

i have very little lean mass, and also some fat too-so i need to cut and bulk lol! it was suggested to me to lift maintinance callories and lift hard 3 times a week for the moment and i want to stick with that for now.

i have looked into what foods are good to eat and have come up with this diet-it wont be spot on..but id like to know if i eat this kind of diet at my maintince calories and lift hard 3 times a week full body workout if i stand to see some results. id like to try and keep it simple if i can:) also is cardio on off days needed?

height-180cm
weight-80kg
24 years old

my bmr is 1893 and my maintinence calories taking into account activity is 2935 - so 6 meals at 489 calories. heres my plan so far.


breakfast-8.30am-porridge oats and a bannana

snack-10.45am-protien shake and apple

lunch-1pm-wholegrain pasta mixed with mackrel fillits in tomatoe sauce

snack-3pm-scrambled egg on wholegrain bread

dinner-5.30pm-chicken breasts and lrg portion of mixed veg

snack-7pm-ceaser salad & protien shake


this would be slightly varied each day of course, sometimes swaping the macrel for tuna, the chicken for lean steak or turkey ect. but am i on the right tracks?

thanks for reading:)

How much of each thing are you eating. What do the numbers come out to approximately?

hi:) ok.. this is gona take some:D

breakfast

bannanas around 80 cals i think, 520 cals from poridge oats with semi skimmed milk, 100grams of oats (389 cals) 300 ml semi skimmed milk 135 cals totaling 20 grams of protien, 75 grams of carbs, 13 grams fat + whatever the bannana is on top.600 cals for this meal so slightly over.

snack

protien shake is 215 cals per serving, but i use semi skimmed milk so works out 465 cals in total and provides 58 grams protien (inc milk) 30g carbs 9 grams fat

lunch

125 grams of macrel fillets in tomatoe sauce -250 cals,17.5 grams protien , 5 grams carbs, 16 grams fat, 80 grams of wholeweat pasta-250 cals , 10 grams protien ,48 grams carbs,1.5 grams fat.

all in all 27.5 g protien, 53 g carbs ,17.5 grams fat

snack

im unsure about eggs but 4 eggs including all yolks, some milk, and 2 peices of wholegrain bread.

dinner.

300 cals worth of chicken giving around 40 grams protien, other 200 cals from a combination of mixed veg and broccolie

snack

last protien shake is a half portion giving 230 cals, other 260 to come from salad and olive oil but unsure about ammounts there.


damn thats alot to read, thanks:)

i havent started this dieat..but i do have all this stuff in my house:)

im going to bump this thead up incase it gets lost lol! anyone?

hi:) ok.. this is gona take some:D

breakfast

bannanas around 80 cals i think, 520 cals from poridge oats with semi skimmed milk, 100grams of oats (389 cals) 300 ml semi skimmed milk 135 cals totaling 20 grams of protien, 75 grams of carbs, 13 grams fat + whatever the bannana is on top.600 cals for this meal so slightly over.


Swap the banana for a lower Gi fruit, such as grapefruit, pineapple or orange. Add in some protein, either meat or egg whites.

snack

protien shake is 215 cals per serving, but i use semi skimmed milk so works out 465 cals in total and provides 58 grams protien (inc milk) 30g carbs 9 grams fat

I would swap this out for some more solid protein, meat again. Add in some healthy fats here too, and some veggies; broccoli perhaps.

lunch

125 grams of macrel fillets in tomatoe sauce -250 cals,17.5 grams protien , 5 grams carbs, 16 grams fat, 80 grams of wholeweat pasta-250 cals , 10 grams protien ,48 grams carbs,1.5 grams fat.

all in all 27.5 g protien, 53 g carbs ,17.5 grams fat

This is good :) Add in some veggies to finish it off.

snack

im unsure about eggs but 4 eggs including all yolks, some milk, and 2 peices of wholegrain bread.

I would ditch the bread and make this a P/F meal, maybe some peanut butter or olive along with the eggs. Actually, scrap some of the eggs and throw in some whites.

dinner.

300 cals worth of chicken giving around 40 grams protien, other 200 cals from a combination of mixed veg and broccolie

Good :)

snack

last protien shake is a half portion giving 230 cals, other 260 to come from salad and olive oil but unsure about ammounts there.

You could just add the olive oil to the protein shake. The oil will slow down the digesting time of the protein, making it a good before bed meal.

Hope this helps. If you're unsure, ask more questions.

Also, do you workout in the gym? Your nutrition will be based upon this, and my ideas may change for you, depending if and when you do go to the gym.

thanks man thats helped alot:) im glad that some of the diet i designed is good too, im learning:lol: il stick to the diet i designed and change the parts you mentioned and i can finaly get a move on with my diet.

my workout is all done from home at the moment and i plan to keep it that way for now, i have reasnable quality but basic equipment..bench,barbell,dumbels,curlbar, and about 120 kilos of cast iron weights (not that i need anything like that atm lol)

as for excersizes again i wanted to keep it simple, so i planed to just work on the compound excersizes, deadlift,squats,benchpress,bentover rows. 3 sets of 10 for each, slow controled movments,if i cant do 7 reps with good form i lose some weight and if i can do 12 add some.

i normaly work out in the mornings, but sometimes evenings. dose it matter much when you work out? i do make sure i have a protien shake after the workout.

the only other thing i wondered is just how much water i need to drink each day for my size. do you think 3 litres would be enough?

thanks for your help:tu: