Hi Nation,

 

I would like to share my diet plan. I am doing these so that I can get suggestion from you if I am doing it right. As mentioned in my description, I was to lower my BF %. I really want my abs to form the way I want it to be.

 

So, I am 5'10" tall and weighs 75.6kg (around 169 lbs).

 

Here is the breakdown of my daily meals.

 

Breakfast:

• Whey Protein (while preparing the foods below)
• 3 eggs (I will start to dispose 1 egg yolk)
• 1/2 cup rolled oats
• 1 whole Avocado (small /medium)
• 3/4 cup Trim Milk
• 3g Fish oil
• Multivitamins (Centrum)
• 1cup 100% Green Tea or 200g Coffee

Lunch:

• 220 - 300 grams chicken breast/beef (topside)
• about 2 cups of mixed vegetables (or more)
• 1.5g Fish Oil
• 1 fruit (any)
• 1 cup 100% Green Tea

Dinner:

• 220 - 300 grams chicken breast
• about 2 cups of mixed vegetables (mostly Broccoli)
• 1 cup 100% Green Tea

 

In between meals, I sometimes consume 1 fruit, 1 tsp peanut butter, and/or 7 halves Walnuts. Before sleeping I take 1/2 cup cottage cheese and 1 cup trim milk w/ 100% cocoa powder (sometimes).

 

I don't have a specific time for my workout, it can occur after breakfast, lunch or before dinner.

 

Pre-Workout:

• 200 teaspoon Coffee or 1 spoon MP Assualt
• 1 capsule BCCA

Post Workout:

• 1 scoop MP Combat
• 1 capsule MP BCAA
• 10 gummi bears

 

Please feel free to comment and suggest changes. I really want to lose BF%, especially in the lower abdominals. Thank you in advance and you feebback will be much appreciated.

 

 

My approximate Macronutrients intake per day:

169.5g Carbs

(134.8g net carbs)

82.9g Fat
246.8g Protein
2389 Calories

 

Coming from http://www.eatthismuch.com/

Michael,

 

This looks great. My only recommendation would be to increase your eggs to 5-6 and eat all the yolks. Eggs are one of the best foods on the planet and the yolk has not only 50% of the protein and all the essential fats, but also all the micronutrients of the egg. Also, don't worry too much about cholesterol and saturated fat as these are needed to build testosterone (as well as all your other hormones) which is key to getting big and lean.

 

The fish oil is good but it is better to get your Omega 3's from eating fish. If you like eating fish, substitute one of the chicken meals with salmon or tuna. If you hate eating fish or it is too expensive, then continue the fish oil pills.

 

John

Hi JM,

 

Yay! Thank you so much. Hmm? Okay, will not waste any yolk. I used to eat canned pink salmon (wild caught) and decided to stop it. Can't handle how expensive it is here in New Zealand. I don't have enough income; since, I am only studying here and doing part time work. All my salary goes to paying the rent, electricity, water, food, and save for the supplements I need. I don't heve extra money; salary comes and it goes. Haha.

 

Anyway, nevermind that. Once I get the hang of saving again and maintaining proper expenses, I will go back eating fish every lunch. That's what I usually do, and I do prefer that one. For now, this fish oil will guide me. Hehe.

 

Thanks again. I thought my diet is not suitable for BF% loss. Just want to have that 6 packs hahaha. :)

Michael,

 

Bodyfat loss really comes down to eating quality calories and training intensely - both with weights and cardio. Short and intense for both is better than long and drawn out. That is why I am a fan not only of high volume training with short rest periods but also 10-15 minutes of HIIT cardio versus long bouts of low intensity cardio.

 

John

Right on @jmboiardi.

 

Michael, what is your current training routine like?

Michael,

 

Bodyfat loss really comes down to eating quality calories and training intensely - both with weights and cardio. Short and intense for both is better than long and drawn out. That is why I am a fan not only of high volume training with short rest periods but also 10-15 minutes of HIIT cardio versus long bouts of low intensity cardio.

 

John

Hi JM,

 

I do that HIIT because, I want to increase my stamina. I do basketball drills as well to help me last longer inside the court. That is my main reason for HIIT hehe. Anyway, what exercises involves HIIT?

 

When it comes down to proper nutrition, what is you take about having a Mars bar a day vs 1 chocolate candy bar a week? Also, should we avoid pork or not really?

 

Thanks.

Michael,

 

Doing basketball drills is a great example of HIIT. So is wind sprints (40 yard dashes), stair climbs, sled pulls, amything that you do a short burst of energy followed by a "rest" period. Doing supersets and giant sets also are a bit like HIIT as you are doing a few exercises in a row then resting.

 

As for proper nutrition, to me there is no wavering. As such, chocolate bars and candy of any sort is completely out. Eating pure dark chocolate every once-in-awhile is OK as it is very good for reducing blood pressure and has a lot of anti-oxidants in it. I am talking about pure, unsweetened dark chocolate not a dark chocolate Mars bar :-) You are basically dumping refined sugars into your bloodstream which will throw your metabolism off especially if you are eating nutritious all the time but then throw in a Mars bar everyday. The choice is yours and once a week is far better than everyday but if you are asking my advice I would avoid any candy period :-) As for pork, I rarely eat it as I prefer chicken and fish but if you stick with lean cuts of pork loin that should be fine. Bacon, as awesome as it tastes, is too loaded with bad fats and cancer causing sodium nitrates to incorporate into a healthy nutrition plan.

 

John

Spot on @jmboiardi

 

@mklsingh18 your routine us good taking in account you are playing sports as well.

IF anything I could suggest splitting legs into two days to to ensure you are getting enough engagement on quads, hams, calves and glutes.

 

Maybe on day one hit quads, glutes, calves and on your SECOND chest day, superset chest with hamstrings.

 

The short rest periods are hardcore huh? I love them. I try to go 30 seconds max myself!

Hi @Scott_Herman,

 

Cool, thank you so much! I am planning to start again from day one. What build I have now will be my initial point now. That short rest periods do give me a heck of a workout haha. I always feel the burn and fatigue every after training sessions. Including the drills I am doing before I start lifting. :)

 

Thanks a lot again, it helped me a lot!

 

So as long as I stick with what I have indicated here, I will be fine and will see more gain right? A'righty!

 

Cheers!

 

Let's go Day 1 today, CHEST, BACK, and ABS! XD

 

Hi @Scott_Herman,

 

Cool, thank you so much! I am planning to start again from day one. What build I have now will be my initial point now. That short rest periods do give me a heck of a workout haha. I always feel the burn and fatigue every after training sessions. Including the drills I am doing before I start lifting. :)

 

Thanks a lot again, it helped me a lot!

 

So as long as I stick with what I have indicated here, I will be fine and will see more gain right? A'righty!

 

Cheers!

 

Let's go Day 1 today, CHEST, BACK, and ABS! XD