Hi everyone, im looking for abit of advice about my diet. I try and get as much info as i can from the stickys, but normaly end up reading far too much looking for a specific piece of advice and get overwhelmed heh:rolleyes:.



Ok this is my daily diet..

meal 1-porridge oats,bannana, 1 scoop of protien powder with water

meal 2-wholemeal pasta,tuna,large portion of frozen broccoli

meal 3-brown rice,chicken breast,more broccoli+gravy on the rice

meal 4-1 scoop of whey with semi skimmed milk, 1 pc wholemeal bread with peanut butter (wholemeal)

meal 5-either a peice of salmon or steak,lrg portion of frozen mixed veg

Meal 6-scrammbled egg + black pepper (1 whole egg , 5 whites)



I eat this diet daily, the only thing that changes is salmon/steak. drink on average 3 liters of water a day.



Here is my main question. When do i eat carbs?? im really confused about this-as of the moment i have tryed to keep them too my first 4 meals-but im not sure when i should eat them , or if i need them post workout to make decent gains ( i normaly workout inbeetwen meals 4 and 5)

Second question. What macro nutriant ration should i shoot for? i have been doing 50% carbs 30% protien 20% fat . i was trying to cut...but since i have not been working out for 4 weeks i wondered if i should eat maintince and make a calorie loss by cardio and hopefully get some begginer gains.


Any advice on those questions or just my diet in general would be really appreciated. I keep reading how important diet is and id really like too get it right.:eat:

meal 1-porridge oats,bannana, 1 scoop of protien powder with water

meal 2-wholemeal pasta,tuna,large portion of frozen broccoli

meal 3-brown rice,chicken breast,more broccoli+gravy on the rice

meal 4-1 scoop of whey with semi skimmed milk, 1 pc wholemeal bread with peanut butter (wholemeal)

meal 5-either a peice of salmon or steak,lrg portion of frozen mixed veg

Meal 6-scrammbled egg + black pepper (1 whole egg , 5 whites)

Here is my main question. When do i eat carbs?? Second question. What macro nutriant ration should i shoot for?

I advise eating the majority of your carbs (70%) immediately pre- and post-workout. Since you work out in the evening, 20% of your carbs should come in your first meal of the day, and the other 10% should be spread throughout the day.

As far as macros, 50/30/20 is fine, although 40/40/20 would be better. A good rule of thumb is to try to get .75g to 1g of protein per pound of body weight. Once you have that figured out, then do the rest of your numbers from there.

Thanks for the advice phillydude:tu: i will rework my diet plan accordingly. I think il change to 40/40/20 as well, i think it would suit my carb timing better.

i currently do a full body workout 3X a week..but i am changing to a 4/5 day split routien. On my rest days, should i also eat 70% of my carbs at those meals? i could just do cardio at the same time i workout on my rest days.

cheers for your help:)