What should I be doing with my current build?

[nodiggitydave]

Hey All,

I need some guidance on my diet for what I'm like now.

I've been training for a year now, getting some good gains too.

I'm 6ft, 194lb, ~20% bodyfat (I used an internet formula to calculate this percentage)

I'm currently on a high protein diet, i've replaced my milk protein shakes to water protein shakes in order to try and cut some fat from my diet.

I'd say I eat reasonably clean, I have multivitamins and cod liver oil daily.

Can anyone help me, I'm hoping to get cut up whilst keeping muscle.

Feel free to ask questions - i'd really appreciate the help

 

[ZGzaZ]

Diet is the most critical part of dropping fat while keeping muscle, post your current diet up, and we can help make changes.

 

[nodiggitydave]

Diet is the most critical part of dropping fat while keeping muscle, post your current diet up, and we can help make changes.

Here's just an example day

8am: Shreddies with 500ml Skimmed Milk - multivitamins + cod liver oil

12am: Baked Beans + Jacket Potato

3pm: Double Protein Shake (45g Protein Shake) with Banana (water) + cod liver oil

6pm: White Pasta, Tin of Tuna/Salmon, Pesto

9pm: Protein Shake (bland with water) + cod liver oil (might make this a double protein shake depending on protein throughout the day)


Usually for lunch I'd possibly have a sandwich with lots of meat, but this was today's menu.

 

[crossy]

With the build you currently have i would cut for the time being until you get your BF% down. The internet calculations are not very relaible source of finding the right BF% so you may be out with that, try and get some calipers and do it that way. Are you training? if so how many days? what sort of workout? Whilst i cut i tried to keep away from pasta etc later on in the day. I would say you may have a few to many carbs in there if you are trying to cut weight. The gap between breakfast and lunch is to long without anything to eat, try and get a snack in there somewhere maybe a protein shake. If you are having a sandwhich for lunch make sure its wholemeal/grain not white and add some salad in there. As i said switch that pasta later on (if you are going to have it i would on training days and make sure its brown pasta or rice)

Crossy

 

[ZGzaZ]

After your nightly 9pm shake, youre getting around 20g protein in a 18hour span, that's a good way to stay in a catabolic state and waste muscle, and potential growth.

- Your breakfast should include more protein, and better carbs. Ex: Egg whites and oatmeal.
- Your 12pm meal also lacks protein, a good meal would be chicken breast(s), brown rice, veggies.
- 6pm meal could use veggies also, and pasta isnt that great of a source of carbs either.
- 9pm protein shake im assuming is whey, if you can afford to buy more supps, get a cassein based protein for slower absorbtion (remember youre not getting food for a 7-9 hour period while you sleep).
- If at all possible, re-space your meals to be at 2-2:30 minutes between meals and add an extra one in. Consisting of another good carb source and a lean meat.

 

[nodiggitydave]

I've been training 6 days a week lately. Doing weights, warm up, heavy set, then lighter weights until failure. I like to do rowing, cycling and a bit of uphill walking too. Unfortunately I'm going to have to drastically cut this training when I start working

I'm going to change to brown pasta once my bag is finished.

Do you guys recommend protein bars for supplementing? If so which ones?

How about bacon for breakfast? I mean it's high fat but I have no problem eating clean for the rest of the day and it's a good source of protein for me..

My protein is whey, I will buy a cassein protein for before bed, i've always been told this is inferior to whey so thanks for that.


I know this is a diet forum, but at this stage what other supplements might I need?

 

[poysyn]

I've been training 6 days a week lately. Doing weights, warm up, heavy set, then lighter weights until failure. I like to do rowing, cycling and a bit of uphill walking too. Unfortunately I'm going to have to drastically cut this training when I start working

I'm going to change to brown pasta once my bag is finished.

Do you guys recommend protein bars for supplementing? If so which ones?

How about bacon for breakfast? I mean it's high fat but I have no problem eating clean for the rest of the day and it's a good source of protein for me..

My protein is whey, I will buy a cassein protein for before bed, i've always been told this is inferior to whey so thanks for that.


I know this is a diet forum, but at this stage what other supplements might I need?

No..don't supplement with bars..if you are going to do a meal replacement make your own shake to take with you. whole food is always better than supplementing (except arguably pre/post workout) and, in my opinion, it is very easy to prepare a weeks worth of chicken in advance..

 

[ProtienFiend]

Hey All,

I need some guidance on my diet for what I'm like now.

I've been training for a year now, getting some good gains too.

I'm 6ft, 194lb, ~20% bodyfat (I used an internet formula to calculate this percentage)

I'm currently on a high protein diet, i've replaced my milk protein shakes to water protein shakes in order to try and cut some fat from my diet.

I'd say I eat reasonably clean, I have multivitamins and cod liver oil daily.

Can anyone help me, I'm hoping to get cut up whilst keeping muscle.

Feel free to ask questions - i'd really appreciate the help

Hey man. Im going to disagree and recommend you bulk a bit more first. Try to get up to about 205 and cut down from there. You should be able to get to a lean ~180 from that point. IF you cut now youll be ~170 (of course depending on your body type).

Plus its winter and unless youre moving to the caribbean you shouldnt need to be too concerned about "rippedness".

If youre set on cutting just listen to the other bros' advice

PF

 

[crossy]

I would not have bacon in the morning as stated already oats are good for breakfast there a good source of carbs and will keep you fuller for longer, unlike bacon which is full of fat. I presume the reason cassein protein has been suggested before bed is to keep your body fed whilst sleeping as whey is a fast absorbing protein which thoretically the protein will digest quicker. But saying that i know loads of people on here have a whey shake before bed me included. I would have any other sups fat burners etc until you have your diet nailed and get some results naturally. Its not a case of having bacon in the morning then having clean food the rest of the day protein/carb/fat should be spread throughout the day not all in 1 meal.

 

[s8nlilhlpr]

Why are you just eating cereal for breakfast?

You are missing a few major things in your diet. Mainly MEAT, Vegetables, and Fruit. Try adding those, and cutting the shakes/cereal. Breakfast should be the largest meal of the day, you are eating maybe 200 cals of carbs.

 

[nodiggitydave]

whats wrong with supplementing with bars?

 

[SgtSlaughter]

whats wrong with supplementing with bars?

whole foods are always better.

 

[*Bunny*]

whole foods are always better.

I agree with poysyn few posts up "whole food is always better than supplementing (except arguably pre/post workout) and, in my opinion, it is very easy to prepare a weeks worth of chicken in advance.."

If you have an option to eat whole foods then do it. If you are rushed or cannot fit in a 'real' meal then bars & MRPs can work.

I would aim for some protein every meal & don't skimp on you veggies... FILLING & good for you.

Also with bars... I'm going to say chances are you are not getting all the nutrients promised for one and may be cooked out of bar in the heating process. I forget where I read more on that, but point is, real food better, emergency = eat something (that is better than nothing)

They also are made to taste good these days which may mean a long list of crap you never heard of... plus they can start tasting like candy bars & over eaten

 

[nodiggitydave]

lol thanks guys and gals, i've swapped over to skimmed milk, theres barely any fat and the same protein content as "normal" milk.

I'm planning to do a combination of the things mentioned here, I'm going to be bulking, but seriously cutting fat intake. And more veggies! I liked proteinfiend's comment on not moving to the caribbean anytime soon!

Not working anymore... needed more experience :S (i.e sacked)

So my diet will be as good as I want it to be, and I can hit the gym more often. Suppose i'll just have to make a bit of ebay cash for now...

 

[*Bunny*]

lol thanks guys and gals, i've swapped over to skimmed milk, theres barely any fat and the same protein content as "normal" milk.

I'm planning to do a combination of the things mentioned here, I'm going to be bulking, but seriously cutting fat intake. And more veggies! I liked proteinfiend's comment on not moving to the caribbean anytime soon!

Not working anymore... needed more experience :S (i.e sacked)

So my diet will be as good as I want it to be, and I can hit the gym more often. Suppose i'll just have to make a bit of ebay cash for now...

Caution to cutting fat too much... cutting bad fats, bad carbs is the key. You do not want to limit healthy fats... they are good for you, keep your cals here they need to be, keep you FULL, etc.

Best Wishes.