Hi All, due to new job, shift and other factors my diet has been sh!t since at least xmas time. Looking to get it sorted and thought I'd ask for some proper help this time. Presently eating what and when I have time or when I feel like it. Ideally want to hit 3600 cals, 20% fat, 30% carbs, 50% protein. Also after some help as to when the best time to eat is. My day looks like this: 5:30-6am get up. 7am train. 8:30am breakfast. At the moment tends to be a shake made up of 70g oats 50g whey protein. 11:00 lunch at the moment can really be anything. Try to eat chicken/fish but depending on time it has at times been crap. 12:00-8pm work and only have a 30 min break at 4pm when i have something to eat. 8:30pm evening meal 10-10:30pm protein shake and bed. So currently having something to eat/a shake 5 times a day. Just wondering if anyone has any suggestions as to what and when if the times above can be varied. I have a chained to my desk style job so the 1 break is it but shakes can be added if necessary to supplement. cheers guys!
need help big time with diet No, haven't found anything that I can eat/drink without bloating which just kills my training.
need help big time with diet try some weetabix before training, it doesnt give as much bloat as porridge would and its a good source of carbs. for breakfast if you can have 4-5 whole eggs cooked along with some toast and a shake
need help big time with diet Try eating before you train Macros I've worked out are Protein: 450g Carbs: 270g Fat: 70g If we have 7 meals where all macros are present (except theres no carbs in the last one) then we will have around 65g protein per meal, 45g carbs per meal and around 13g fat per meal Heres an example of a meal plan you could follow: 6am: 75g oats (dry weight) 3 scoops of whey protein cinnamon to taste Black coffee 8-8:30: Post workout shake consisting of 65g protein and 100g maltodextrin 9-9:30: Post workout meal: 200g chicken breast (cooked weight) 50g rice(dry) veggies! 11:00: Same as the above 16:00 you can have the same as above, or you can have a suitable MRP if the macros fit the meal size 20:30 your evening meal can be the same as any of the above meals. 10-10:30: Have yourself a nice casein protein shake or any protein shake before bed, 65g protein Take a multi and a fish oil/udos oil and you are set
need help big time with diet Bulking? Sounds like you need to eat more to me. Looks like a cutters diet if am honest.
need help big time with diet The 3600 cals looks good but maybe shine a little more light on what sort of meals you have on an evening and breakfast.
