So, if you see my profile and body type/size, you'll noticed that I'm pretty slim.

I have by going to the gym 5 days a week for 1.5 years and so far am happy with the gains I've made.

I really want more definition and wondered what foods to eat and what to keep clear from

Research on the internet goes on about measuring things, calculating things etc etc and wondered if this is must?

I work in a job where I eat on the go, so taking lunch to work is not easy. Normally my food plan is similar to this;

Breakfast

Weetabix / pre work out (NO xplode) x2 creatine caps

(then work out)

Arrive at work and have BSN True Mass shake

Banana

Lunch

Either a salad with chicken or Sandwitch in wholemeal bread with tuna or chicken

Natural greek yogurt

Slice or Soreen malt loaf

Afternoon

pot of raisins

pot of unsalted plain cashew nuts

Some beef jerky

Tea

Either oven cook chicken breast or Salmon fillet

roasted vegetables

couscous

Natural greek yogurt

This is pretty standard to what I consume each day mid week.....changes slighty at weekends!

Welcome to feedback with advice, ideas, thoughts?

I just don't really know if I should workout what carbs i eat, what protein i eat etc etc,......all confusing for me!

Thanks in advance

chris

Chris,

If you are making the gains and seeing the results you are after and you have enough energy for your workouts, then I would say no need to overcomplicate things. It is still important to understand your macros, how much you need, and the best foods to get them from. If you are looking to seriously change your physique or take it to the next level - single digit body fat with more muscle mass - then your macro calculations become tantamount and you have to have them down solid.

Your diet, at the surface, looks OK but it is hard to fully determine without the total amounts of P/F/C you are getting per meal. One thing I would advise is stop with the beef jerky. It is cancer in a stick. All processed meats are loaded with sodium nitrates which cause cancer - no controversy there as it has been proven many times. They are also loaded with salt, food dyes, and sugar - believe it or not - so those need to go :-)

John

thanks, really with regards beef jerky?

This claims to have no artificial preservatives, colours or flavours......

http://www.waitrose.com/shop/ProductView-10317--281661-Laverstoke+Park+Farm+classic+beef+jerky

so if i want to take it too the next level.....where do i start?!

thanks!

Chris,

Sodium Nitrates are in the meat and part of the process of turning it into jerky. It is still a processed meat. Look at a cow and show me where the "beef jerky" cut is :-) The bottom line is all jerky is nutritiously empty food and not worth eating. Better to snack on the nuts as the protein and fats they have are better than anything in beef jerky. Look at the ingredients list - the second ingredient is sugar. Exactly what you don't need. Sugar is the leading cause of obesity and disease and too much will kill your testosterone and growth hormone levels which is counterproductive to your weight training.

To really take your physique to the next level, whatever that may be based on your goals, nutrition becomes the most important component. You will need to sit down and calculate and track your macros on a daily basis versus "winging" it. You will need to determine your body fat level so you can calculate your lean mass. From there you determine total calories and what macro ratios to eat to meet it. It is not an exact science in that everyone's body and metabolism and the way they process nutrients is different. You need to experiment and tweak your diet to reach your goals be they to get super lean to gaining the most amount of muscle you can.

John