What do you think of my diet plan.

[Jamee]

Aim is to go to the gym, whilst eating this diet to slim down and lose excess fat for 12 weeks, then see about building up. I'm about 15.6stone at the mo, I reckon about 25% body fat.
What do you guys think of my diet please..Also, didn't buy any scoops as they were out of stock, I have 5ml, 7.5ml, 15ml, and 130ml scoops, so for 25g of whey protein am I right in thinking I need 4=15ml and 2=5ml. And for 5g of creapure and glutamine, it is 1.5=5ml scoops.

I'll put my training plan up in a separate post.

Breakfast - 1/2 cup of oats made with water. 1 tea spoon sugar & protein shake. Flax seed oil or omega 3, 6, 9 tablets.
If you feel too empty or tired etc after a week or so, up to a cup of oats.

Meal 2 - protein shake

Lunch - 1 jacket potato or small portion of long grain rice, 1 can of tuna or chicken, beef with vegetables

Meal 4 - pre work out - protein shake, 10 grams of creatine
On non training day's - chicken or fish - no carbs in evening.

Meal 5 - post work out - protein shake, 10 grams of creatine, 10 grams of glutamine, 1 banana
On non training day's - chicken or fish - no carbs in evening.

Meal 6 - before bed - Another high protein meal with low fat and no carbs. This can be beef, chicken, fish or eggs. 10 grams of glutamine.
1 breast of chicken is sufficient

With the eggs only eat 1 or 2 yolks a day because of cholesterol. Whites are fine.

Stay away from anything that contains sugar, flour and poor carbs. Stop all ketchups and sauces on your food.

Drink around 2 litres of water a day. You can play around with your types of protein depending on what you like.

On a non training day take the creatine and glutamine before bed.

Coffee, no sugar, and only low fat milk.

[munch]

Hi

1. I would drop the spoon of sugar and use MP flavour drops if you need some flavour

2. How many cals (macros also) is all of that food ?

3. The diet seems very heavy on protein and not much else (a little carbs) and lacks fats completely, well almost.

4. Personally I replace water with milk, simply because you need fluid and that fluid does not have to be water, may as well get value out of what you are drinking.

I would not worry about cutting out any food until you have worked out how many calories and what the macro breakdown of all what you are eating is. Then you can start to see if you need to add/subtract fats carbs proteins

Dan

[Bison]

I don't think much of that diet at all, sorry mate but look for something else.

Why 20g of creatine a day?
Why not eat egg yolks? Infact why hardly eat any fat at all??
Where's the fruit and veg?

Quote

Breakfast - 1/2 cup of oats made with water. 1 tea spoon sugar & protein shake.

seriously?

Trust me that would not be a fun diet to follow and it wouldn' be very healthy either, don't do it to yourself.

[Jamee]

Thanks for the advice, my friend wrote it for me. he follows it when he wants to cut up, and tbh, he is in great shape, trimmed but still large. he said this for 12 weeks would strip the fast of me, whilst still getting stronger.
I have thought 4 shakes a day was dubious, and the amount of creatine.

[Jamee]

if i want to strip down, should i be having more fats and carbs then?

[Jamee]

What do I need to changeon that plan then as I'm giving myself 12 weeks to lose. Is the whole diet rubbish?...

Thanks Jamee.

[Bison]

There's a wealth of information on here, have a read and do some reasearch. Basically work out your total calorie needs, then you want approx 1g protein per pound of bodyweight, the rest of the calories should come from fats and carbs. Avoid sugar like the plague. Eat fruit and lots of veg. Eat oily fish, nuts and red meat for your fats.... and egg yolks!

Quote

Breakfast - 1/2 cup of oats made with water. 1 tea spoon sugar & protein shake. Flax seed oil or omega 3, 6, 9 tablets.
If you feel too empty or tired etc after a week or so, up to a cup of oats.
Oats and water, seriously? Life is too shirt for rubbish like this. If nothing else scrap the sugar and have some semi-skimmed (or skimmed if you must) milk. You shouldn't need to supplement with Omega-6 and Omega-9, it's very easy to get these fats from our diets, only fat you should be supplementing is Omega-3 from fish oils

Eat veg with your meals to accompany the chicken/fish/beef, especially greens like broccoli/spinach/beans, etc

5g of creatine per day should be enough and make sure you drink 2 litre's of water per day.

[Jamee]

Cheers Bison, I just worked out the breakdown, and all of that diet gives me the following:
Calories = 1237.9
Protein = 142.9g
Carbs = 129g
Fats = 18.6g.
This was based on 3 protein shakes a day, not 4 like on the plan.
Breakdown per meal:-

meal 1 = 344.3cals/28.7g protein/40.7g carbs/7.6g fat
meal 2 = 98.3 cals/19.6g protein/1.5g carbs/1.7g fat
meal 3 = 323 cals/29.6g protein/50.5g carbs/0.7g fat
meal 4 = 98.3 cals/19.6g protein/1.5g carbs/1.7g fat
meal 5 = 240.3 cals/21.4g protein/36.3g carbs/2.2g fat
meal 6 = 232 cals/43.6g protein/0g carbs/6.4g fat

I'm 6.1ft, weigh approx 212pounds, with about 22%bf.

[Bison]

You're very similar to me at 6'1" and around 220lbs, so I'll just give some pointers on what I do.

I eat anywhere betweem 200-250g protein every day (approx 90g of that comes from whey protein shakes used twice a day) I'm not too concerned with carbs having to be at a certain level, but I do watch what kind of carbs I eat.

I tend to avoid
Sugar - never
cereal or oats - never
banana's or apples - rarely
sauces - very rarely
white bread - never
white potato's/rice - very rarely

Instead I eat
Veg - lots everyday
Nutrient dense fruits like berries/kiwi's - every other day
Brown bread / rice - most days
Sweet potato's - most days

Whatever calories are left I make up with fats. I just try to get a good amount of the various different fats and EFA's, especially Omega-3. To help with this I supplement with high strength fish oils and organic Hemp Seed oil, organic coconut oil and olive oil. I also use peanut butter and almond butter.

[Jamee]

Here are a few pics from about 2 months ago. I want to strip and then bulk...