Hey, though i would post an update on my diet, work out and stats since my last post. To see what people think I could improve, my original aim was to forget about loosing the belly just focus on mass but I stat uni again 25th september so trying to cut as much fat as possible as i hold it in all the wrong places (chin, belly, pecs)

my mid section looks slimmer, my body is starting to look like a v rather than a square and I look a lot more toned. My main aim for the time being is getting used to the routine and lifting weight, as well as lowering my body fat. Im looking a lot more toned and slimmer but my scales read between 26% - 29% body fat : ( , not to botherd at the moment as my fitness and overall look is a lot better, I have made it 1 month with out a cigy or beer, and been following this routine to a tee (apart from cake on my bday but every ones allowed a treat ; )

age: just turned 21
weight: 11, 10
height: 5, 7

this is my diet: iv created it myself with some help form this fourm, nutrition is from the packets and internet research.

9.00am
BREAKFAST
27g Poridge with 180ml milk (kcal183 Pr17.8 Carb50g)
creatamax (124cal)
banana (100cal)
Total Kcal407


12.00am
SNACK
Tin Tuna (Kcal190)
apple (60cal)
2x raw eggs (kcal136 Pr11g)
Total
Kcal386


3pm
LUNCH
2 slice wholemeal bread (160cal)
Chicken fillet
(160cal Pr38.4g)
piece fruit 70
Total
Kcal390


6.00pm
SNACK
Half pot cottage cheese (Kcal75 Pr11 Carb4.6)
2 x carrs (60cal 3.2pro 16.2carbs)
200g Onken (190cal 8.4pro 23g carb)
Totalcal425



7.00

WORKOUT – protein shake + 2xeggs (120cal 24.3pr
2.4g carbs)
(kcal136 Pr11g)
creatamax (124cal)
Total
Kcal380


7.30
DINNER
Wholemeal 2x (160cal)
tin sardines (163cals)
or Piece Salmon
fruit (70cal)
Total
Kcal393


10pm
SNACK
25g peanuts
(150cal Pr6.3g Carb2g)
Fruit 60cal
half-Pint Milk (Kcal135 Pr10 Carb13)
Total
Kcal345

TOTAL CAL: 2726


MY WORKOUT:

6pm
Monday: Workout 45min
biceps/triceps – 4mile run - stretching

Tuesday: 8min abs

Wednesday: Workout 45min
chest/back – 4mile run - stretching

Friday: Workout 45min
shoulder/lats – 4mile run - stretching

Saturday: 8min abs



The only suplements im using are promax, and creatamax. and also bought some lipo6 but that made me feel realy anxious and wired so stoped using yesturday.

could this rouitne, still give me mass gain and fat loss, i would like to loose the fat, once im down to around 15% i would want to up the callories and cut down on the cardio, what do ya think?

M

im away tomorow so i moved my chest workout to this evening and just finished

workout: bench press, dumbell press, flys, inclind bench press, inclind dumbell press, inclind flys

3sets of 12 or till failer for each

folowed by (adsacly) 4miles road running in 32min, and i feel amazing  

Hi mate,

Diet is way off.

Why 27 grams of porridge for breakfast? Cut the milk and double your porridge.
Include more green veg.
Pre workout meal isnt even a meal - have some mashed potatoes and fish or something simular.
Dont eat raw eggs.

Looks to me like you have just got some standard calorific values etc out of a book and strung together a diet rather than actually thinking about it properly. Dont eat snacks - eat meals.

25 grams of nuts and a glass of milk for your last meal???

Have some eggs and oats!

PJ

Hey, thanks for getting back PJ,

I picked the foods out of an article of “Top 50 foods every man needs”, and went round tesco and bought what I could on the budget I had, Iv got the food value from the food packets, it may look bad but I really tried to think about it lol, the problem is iv stocked up on this food : (
I bought a lot in bulk, if you have the time, could help with a new diet plan? At what times of the day should I be eating? If I wake up at 8, what the best time to work out in the evening? I normally finish uni around 5.30

In the freezer:
9times chicken fillets (packet says 170cals per fillet)
26times salmon fillets was on speacial offer at half price so stocked up (packets says 150cals per fillet)

In the frige:
10times tesco value 200g pot cottage cheese (pack says 75cals in half a pot 100g)
iv always got pint of milk
iv always got eggs
four pots 500g pots of onken yogurt (pack says 104cals per 100g)

in the cupboard:
16times tins tuna in sunflower oil (tin says half a tin is 135cal)
8times sardines in sunflower oil (tin says half tin is 92cal)
carrs biscuit 30cal per biscuit
loads of poridge! I bought them in the pre weight packets of 27g
loads pasta
loads rice

Veg: always have
broccoli
carrots
potatoes
cauliflower

fruit:
apples
bananas

supplements:
creatamax
promax

could I get a diet out of this? Thanks for the help.

M

Just remember mate.. Bodybuilding / fittness training.. what ever.. its all trial and error.. So always keep ur head up.. be open minded about trying things and always give 110% to that..

After a few error's things click into place.. im sure PJ will be able to help you more with your diet

Can I just ask..

PJ you say don't eat raw eggs?? Why exactly Dorain Yates recommended to me drinking them raw so now im baffled...