fatCan you help me with my diet?
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Hi
Can you help? I'm not sure which diet is better. Currently, I am using Diet 2 (below) since about January and am wondering if I should change to Diet 1 for a few months. I am wanting to add muscle but try and get rid of fat. I also do HIIT training x3 a week for 15mins after a workout
Diet 1
7.30AM - 4 eggs whole + 1slice wholegrain bread+ multi vit + omega 3 (reflex)
10:00AM - 25g protein shake+ Almonds
13.00PM - 100g chicken + Brown rice or sweet potatoe + green veg 150g
14.00 - Green tea
16.00 - Pre-workout 80g porridge oats made with water mixed with 30g whey
Train
18.00 - Post-workout whey shake mixed with 70g maltedextrin
20:00 - 100g Chicken & green Veg 150g
22.00 - 100g Cottage cheese + Almond butted + 20g whey + 10g flaxseeds plus multi vit and omega 3.
Diet 2
7.30AM - 100g porridge oats & 30g whey protein, cinemon and almond butter
10:00AM - Turkey steak, spinach, mayo, 2 slices wholmeal bread
13.00PM - 130g chicken breast & sweet potatoe + green veg 150g & Apple
15:00PM Apple
16.00 - 30g whey protein shake
Train
18.00 - Post-workout whey shake mixed with 70g maltedextrin
20:00 - 130g Chicken & green Veg 150g
22.00 - 30g whey, plus flaxseed
With regards to Omega 3, how much should I be having? Also, how much flaxseed do I need to add to my last protein shake before bed?
Thanks.
Can you help? I'm not sure which diet is better. Currently, I am using Diet 2 (below) since about January and am wondering if I should change to Diet 1 for a few months. I am wanting to add muscle but try and get rid of fat. I also do HIIT training x3 a week for 15mins after a workout
Diet 1
7.30AM - 4 eggs whole + 1slice wholegrain bread+ multi vit + omega 3 (reflex)
10:00AM - 25g protein shake+ Almonds
13.00PM - 100g chicken + Brown rice or sweet potatoe + green veg 150g
14.00 - Green tea
16.00 - Pre-workout 80g porridge oats made with water mixed with 30g whey
Train
18.00 - Post-workout whey shake mixed with 70g maltedextrin
20:00 - 100g Chicken & green Veg 150g
22.00 - 100g Cottage cheese + Almond butted + 20g whey + 10g flaxseeds plus multi vit and omega 3.
Diet 2
7.30AM - 100g porridge oats & 30g whey protein, cinemon and almond butter
10:00AM - Turkey steak, spinach, mayo, 2 slices wholmeal bread
13.00PM - 130g chicken breast & sweet potatoe + green veg 150g & Apple
15:00PM Apple
16.00 - 30g whey protein shake
Train
18.00 - Post-workout whey shake mixed with 70g maltedextrin
20:00 - 130g Chicken & green Veg 150g
22.00 - 30g whey, plus flaxseed
With regards to Omega 3, how much should I be having? Also, how much flaxseed do I need to add to my last protein shake before bed?
Thanks.
By Dan t – about 1 year ago
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Losing fat whilst gaining muscle is very difficult for anyone who has been training hard and consistently for more than a year or two. You should focus on breaking your training up into 'gaining' and 'cutting' cycles. So the first diet (probably adjusting the carbs and calories up) for 8 to 12 weeks and then the second (possibly having to adjust the calories and carbs down) for 6 to 8 weeks. This allows you to make solid gains but avoid long-term fat gain.
For omega-3, the best source is fish oils (you need several times more flax to deliver the same amount of useable omega-3 (DHA and EPA). If you don't eat fish, aim to have about 500mg EPA and 300 DHA per day (Reflex Omega 3 is excellent value and highly concentrated). On days you eat oily fish, you can skip the fish oil supplement for a few days.
Nutritionist and Supplement Specialist
With cutting and bulking should I rather have
Porridge oats and protein rather then 4 eggs and
Wholemeal bread! As I'm thinking I need more carbs first thing in the morning?
Thanks