My diet plan

Breakfast

Oats – 50g
Cals: 186
Protein: 5.5
Carbs: (sugars): 30 (0.8)
Fat (saturated): 8 (0.8)

Skimmed Milk (250ml)
Cals: 87.5
Protein: 9
Carbs: (sugars): 12.3 (12.3)
Fat (saturated): 0.3 (0.3)

Honey (5g teaspoon)
Cals: 16
Protein: 0.1
Carbs: (sugars): 4 (4)
Fat (saturated): 0 (0)

Snack

Banana (medium)
Cals: 105
Protein: 1.3
Carbs: (sugars): 27 (14)
Fat (saturated): 0.4 (0.1)

Lunch

Tuna (can)
Cals: 138
Protein: 33.8
Carbs: (sugars): 0 (0)
Fat (saturated): 0 (0)

Mayo (5g tablespoon)
Cals: 41
Protein: 0.1
Carbs: (sugars): 1 (0.3)
Fat (saturated): 4 (0.4)

Wrap
Cals: 181
Protein: 5.2
Carbs: (sugars): 32 (1.6)
Fat (saturated): 3.2 (1.6)
50g Peanuts
Cals: 304
Protein: 13.9
Carbs: (sugars): 4.9 (3.4)
Fat (saturated): 24.6 (3.2)

Snack

Protein Shake
Cals: 196.6
Protein: 41
Carbs: (sugars): 3
Fat (saturated): 3.4

Dinner

125g Chicken
Cals: 172.5
Protein: 38.4
Carbs: (sugars): 0 (0)
Fat (saturated): 2 (0.5)

150g Mince Meat
Cals: 378
Protein: 26.4
Carbs: (sugars): 1.6 (0.4)
Fat (saturated): 30 (12.5)

Tuna Steak (per steak)
Cals: 169
Protein: 39.7
Carbs: (sugars): 0.3 (0.3)
Fat (saturated): 1 (0.3)

30g Pasta
Cals: 44.4
Protein: 1.5
Carbs: (sugars): 9.4 (0)
Fat (saturated): 0.3 (0)

30g Rice
Cals: 40.6
Protein: 1.0
Carbs: (sugars): 7.8 (0)
Fat (saturated): 0.4 (0)

80g Green Beans

Cals: 28
Protein: 1.4
Carbs: (sugars): 3.8 (1.7)
Fat (saturated): 0.1 (0)

Snack

2 x Rice Cakes
Cals: 60
Protein: 1.2
Carbs: (sugars): 12.4 (0.2)
Fat (saturated): 0.4 (0.2)

50g Cottage Cheese
Cals: 30
Protein: 4.6
Carbs: (sugars): 2.3 (1.6)
Fat (saturated): 0.3 (0.2)

Total
Cals: 1783.1 – 1993.3
Protein: 185.5 – 199.3
Carbs: 145
Fat: 49.4 – 78.4

How do these macros look? They include 2 of the protein drinks but I've only included 1 in the list. My aim is to look more defined rather than to drop a load of weight. Am I heading in the right direction with the diet? I'm currently 12.5 stone and 5"8.

 

My diet plan

Look spot on if I do say so mate.

 

My diet plan

However.....

Have more protein in the morning and drop the rice if thats past 5pm unless you are training in the evening.

 

My diet plan

I train not long after having my dinner so the pasta/rice shouldn't be too much of a problem around there.

I was thinking of maybe adding 25g of choc whey to my oats and cutting out the honey ... or just have both

 

My diet plan

I would up the protein if i was you, i aim for 2g per lb i weigh

you should be aming for 300g +

 

My diet plan

Have both mate, if it fits in your macros. Hinest a great low GI form of sugar. Tastes nice too.

Whats your training like?

 

My diet plan

@ Big Kris - If he's natural I think the ammounts hes put should be sweet, but this is just my opinion mate

 

My diet plan

Spazzy work keyboard **EDIT Honeys a greast low GI form of sugar**

 

My diet plan

Natrual or not you need to be getting the protein in, your body dosent process 100% of what is in the food you eat either way so aiming higher isnt a bad thing

 

My diet plan

Wow 300g hey ... I have trouble eating that amount of food as it is, nevermind trying to cram in another 100g of protein from somewhere :O I think I will go with trial and error, have a crack at this diet and see how I feel and how I look ... and then if I think I can up it then I will.

As for training, I do;

Mon: Chest / Tris + 30 mins cardio
Tues: 60 mins cardio
Wed: Back / Bis + 30 mins cardio
Thurs: 60 mins cardio
Fri: Shoulders / Legs