Rate my diet. Honest opinions.

[meathead23]

5.30am - approx. 6am = Walk to gym.

6am: Weight train on empty stomach

Post Workout: 2 scoops protein (MAX'S WPI) with water. 54g protein, approx. 2g carbs.

7.30am - approx. 8am = Walk home from gym.

Approx. 10.30 - 11am = Chicken & Avocado Wrap. Approx. 20-25g protein + fat from avocado.

Approx. 4 - 4.30pm = Chicken + Brown rice + 2 Tablespoons peanut satay sauce = Approx. 53g protein, approx. 55g carbs.

Before bed (Approx. 12 - 12.30am) = Same as post workout.

I am currently approx. 82kgs. Have been out of the gym for a while due to work,etc. I'm wanting to lose as much fat as possible/gain lean muscle although I appreciate it's hard to do both at the same time. I'm hoping with current diet to lean out as much as possible (whilst retaining muscle). Getbiggers advice would be greatly appreciated. Daily protein intake = 185g. Bear in mind, I have a very limited budget so meal 1 filet mignon is not an option as it is for most getbiggers

[CalvinH]

Not eating enough.

[liberty]

You need carbs before weight traing....i.e. oatmeal
You need carbs immediately after training....
Then an hour later start pounding down the protein every 3 hours till you reach 200 grms

[manuelsonn]

you're dead

[meathead23]

you on steroids or not?


you dont state how much carbs

and wtf is a wrap

and losing fat while building muscle,lol, yeah right.

No gear for the time being. Once I get to the level of dryness I like, i'll run a cycle of 12 weeks. Test E 500mg/week,EQ 250mg/week with Arimidex from week 1 whilst keeping diet in check. Would like to put on lean size. I'm very simple with my shit lol. Never cycled before.

ps this is a wrap lol

[meathead23]

If work has been keepping you from the gym and (presumably) time is a factor, why are you walking to the gym and back?

Cardio.

[liberty]

How old meathead?

[meathead23]

How old meathead?

20.

[Hulkotron]

Meal 1: ~ 200 kcal
Meal 2: Maybe 500?
Meal 3: Maybe another?

And that's all?  I don't think you're eating anywhere near enough if you're trying to gain anything.  Are you like 5'6" or something?  Hard to be fat at 82 kg.

I'd also suggest sleeping for more than five hours a night.

[no one]

Not eating enough.

this.

it takes calories to burn calories bro, esp when your clean- you have to use your metabolism to burn your fat off- you restrict too much and you'll shut your metabolism down. also when you restrict yourself this much and you break your diet you'll break it by 1000's of cals that day, not just a few hundred.

eat more fat, in fact i'd up your fat by at least 100 grams a day. no joke.

[coltrane]

You need carbs before weight traing....i.e. oatmealYou need carbs immediately after training....
Then an hour later start pounding down the protein every 3 hours till you reach 200 grms

Unless he's trying to cut bf.

[Marty Champions]

you should take a shit near the dirt road on your walk to the gym in the wee hours in the morning for revelations

[wes]

Dude,fuck a chicken and avacado wrap.......that`s not a meal:

Chicken breasts
tuna
eggs
eggwhites
cottage cheese
fish
lean beef (once a week,small portion)

Drop bread entirely.....does jackshit for your muscles.

For carbs,no carbs before training,but have a scopp of whey in water.

eat the rest of your carbs at post-workout and at the next 2 of your 6 meals......none after that.

Sweet potatoes
baked potatoes
rice
oatmeal
rice cakes
lots of salads and fibrous vegetable and literally a ton of water per day.

Eat like the guy next door = look like the guy next door.

Good luck!

[El Diablo Blanco]

All bullshit.  Tren and Meth is all you need.  Tren makes you big, Meth makes you lean.

[Dr Dutch]

5.30am - approx. 6am = Walk to gym.

6am: Weight train on empty stomach

Post Workout: 2 scoops protein (MAX'S WPI) with water. 54g protein, approx. 2g carbs.

7.30am - approx. 8am = Walk home from gym.

Approx. 10.30 - 11am = Chicken & Avocado Wrap. Approx. 20-25g protein + fat from avocado.

Approx. 4 - 4.30pm = Chicken + Brown rice + 2 Tablespoons peanut satay sauce = Approx. 53g protein, approx. 55g carbs.

Before bed (Approx. 12 - 12.30am) = Same as post workout.

I am currently approx. 82kgs. Have been out of the gym for a while due to work,etc. I'm wanting to lose as much fat as possible/gain lean muscle although I appreciate it's hard to do both at the same time. I'm hoping with current diet to lean out as much as possible (whilst retaining muscle). Getbiggers advice would be greatly appreciated. Daily protein intake = 185g. Bear in mind, I have a very limited budget so meal 1 filet mignon is not an option as it is for most getbiggers

[wes]

[Schmoff]

follow this

[coltrane]

Dude,fuck a chicken and avacado wrap.......that`s not a meal:

Chicken breasts
tuna
eggs
eggwhites
cottage cheese
fish
lean beef (once a week,small portion)

Drop bread entirely.....does jackshit for your muscles.

For carbs,no carbs before training,but have a scopp of whey in water.

eat the rest of your carbs at post-workout and at the next 2 of your 6 meals......none after that.

Sweet potatoes
baked potatoes
rice
oatmeal
rice cakes
lots of salads and fibrous vegetable and literally a ton of water per day.

Eat like the guy next door = look like the guy next door.

Good luck!

Good advices from Wes.

[liberty]

Cardio

To burn body fat it is suggested that you train at approximately 65% of you maximum heart rate MHR

To calculate MHR

220 - 20age = 200
65% of 220 is 130 BPM (beats per minute)
At your age I doubt if your in the 130 bpm range from walking.

[hrspwr]

drop the carbs, go into ketosis for a few weeks and lean out. do more hard cardio, 1 mile balls-out run 3 times a week, push-ups etc.. then come back to the weights after you lose some weight.

[liberty]

By the way.....Wes's advice is SPOT ON as well 

[ritch]

Wes was spot on, and yes, how tall are you. Your diet is very low in cals. I'm starving looking at it.

[ritch]

don't have 0 fat meals if you have just protein in them. Add fats to the meals you have no carbs or fats added already. And you're only getting in 4 food portions in your day, most do more like 6 or so.

[deceiver]

Drop bread entirely.....does jackshit for your muscles.

LOL what a broscience bullshit. It does not matter at all. Apart from zero scientific evidence to this claims I know BEASTS who never eat rice except from maybe precontest (and they limit it even then) and eat shittons of bread. And i mean 5'8'' 230lbs+ guys with around 10% bf.

[Hulkotron]

Yes the sweet potato breakfast + roadside pre-gym shits are the keys.