6 pack, diamond etcal...some advice plz

[rez]

Ive got leg training tonight at 7pm. I did a HIIT cardio session this morning, and my diet plan so far looks like this..please tell me what you think:

m1; oats, whey, 6 egg whites
m2; tuna, flax and green salad
m3; turkey (no added fat - 40g protein), green vegies
m4; tuna, brown rice and green salad

workout

m5; hi nrg drink, whey and oats.

m6; chicken and green veg

m7; cottage cheese and flax

should i swap things around? Im following crum's mod. diet, but dont usually workout in the evenings, hence am a little confused...

thanks guys

 

[6 Pack Man]

Ive got leg training tonight at 7pm. I did a HIIT cardio session this morning, and my diet plan so far looks like this..please tell me what you think:

m1; oats, whey, 6 egg whites
m2; tuna, flax and green salad
m3; turkey (no added fat - 40g protein), green vegies
m4; tuna, brown rice and green salad

workout

m5; hi nrg drink, whey and oats.

m6; chicken and green veg

m7; cottage cheese and flax

should i swap things around? Im following crum's mod. diet, but dont usually workout in the evenings, hence am a little confused...

thanks guys

First let me make sure I got this straight, you do cardio in the morning, and then do legs afterwards, but later in the day? If so the first thing I'd do is scrape that ideal. When training your legs you want them fresh. And the workout between m4 and m5, is that weight training or cardio session? Let me know and then I'll tell you what modifications I'd make on a diet like this.

 

[rez]

Firstly..this is not how i usually do this.. every training session is usually in the morning, its just that today im training w a trainer..so thats the only time we have to do it.

training in the evening is leg weight training.

advise away

 

[6 Pack Man]

m1; oats, whey, 6 egg whites
**This is perfect, may want to add 1 whole egg to it though**

m2; tuna, flax and green salad
**I'd replace the flax w/ olive oil here**

m3; turkey (no added fat - 40g protein), green vegies
**add the flax here**

m4; tuna, brown rice and green salad
**looks good, brown rice is good for pre workout also**

workout

m5; hi nrg drink, whey and oats.
**what I'd do here is have 2 scoops of whey, and 75 grams of dextose, assuming this is for your post workout, also make sure to take it with water**

m6; chicken and green veg
**looks good**

m7; cottage cheese and flax
**perfect**

Overall looks like a pretty solid diet, protein looks good, carbs look good, only thing I'm not sure about is the fat intake. Do you have the macro break down of the diet so we can see how everything adds up?

 

[rez]

yes.. m5=post workout.

well i guess thats a good effort for making it up today..pretty proud of myself...


the breakdown (without your additions):
approx:

p=230 =62%
carbs=112=30%
fat=31=8%

ye...should have added flax to the turkey meal..oh well already ate it!

ratio looks good..should bump the fats..maybe add a couple nuts to m6

 

[6 Pack Man]

You'll for sure want to get your fat intake between 50-60 grams per day. I'd add the olive oil to one of your salads (this is what I do sometimes to replace a tuna/green veggie meal), and also still keep 2 servings of flax, and depending what your fat looks like from there you may want to add some peanuts to the diet. Also cod liver oil is a good source of fat. Pretty cheap from GNC too. But protein numbers look good, carbs look good (but if you add the dextrose post workout they'll get bumped up a little, but that's fine), and increase fat about 20-25g and you'll have a solid diet to lose body fat and gain muscle at the same time. If for any reason you start to lose too much muscle while dropping fat up the carb intake a little bit.

 

[rez]

should fats be so high? i only weigh 106pounds

 

[6 Pack Man]

Yes, you still want to keep your fats around 50-60 grams per day, and the reason why is to keep your natural hormone levels in balance. You start dropping fat and test levels start to drop. What you actually want to keep high for test levels is the saturated fats, but if you're taking in 50-60 grams of fat per day, then you're getting plenty of fat. If you are kind of concerned that is high, go around 40 grams per day, and every 3 or 4 days, add a steak to your diet in place of tuna. When I was on a low fat diet, I noticed a lot of muscle loss, plus a little libido. This was taking around 20-30 grams. I upped it to around 50+ and have no problems. I'm not sure really what gave fat a bad name, but fat that you find in food and fat that is inside a person are completely different and don't need to be associated with one another.

 

[rez]

and this is what happened..

ok..when i last wrote i was up to my last meal before training..2 hours before had oats and protein powder..i unfortuneately ran outa tuna.

then 15mins before legs had hi gi nrg drink..gluclose only no fructose or sucrose.

great workout

then straight after had rest of hi nrg drink and straight after that had 1 scoop whey w oats in a shake.

about 1.5-2hrs after that had chicken breast w zucchini (heaps of it!!)

the just before bed had about 4 tbsp of cottage cheese w flax was 1kg heavier this morning! not surprised.

i did 40mins cardio this morning...and have felt like shite up until now..which is about 5hrs after this mornings session.

i think i need a little R&R.




thanks for your advice..much appreciated