waterCan you advise me on diet, nutrient amounts and timings?
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Hi Guys
Appreciate this is a long and detailed question but any pointers would be appreciated as far as my diet is concerned. I feel I am probably getting my protein and Fat amounts right but perhaps not my carbs as feeling quite lethargic and tired.
My Current Diet including Supplements is;
• 6.00am – 3 X BCAA, MyProtein Hurricane XS Protein Shake
• 6.30am – 3 x Whole Eggs, Small Banana, Handful of Raisins, 1 x Multivitamin, 1 x Cod-liver Oil
• 9.00am – 1 x Tin of Tuna, 1 x Satsuma
• 12.15pm – 1 x Chicken Breast, Brown Rice, Handful of Spinach, Glass of OJ
• 3.00pm – 1 x Tin of Tuna
• 5.00pm – Pre Work Out 3 x BCAA, Scoop of MyProtein Pulse
• 5.40pm – Work Out
• 6.50pm – 3 x BCAA, MyProtein Hurricane XS Protein Shake, 1 x Small banana
• 7.10pm – 1 x Chicken Breast, Brown Rice/Sweet Potato, Broccoli
Total 0% Natural yogurt with 5 strawberries and a little honey
• 10.00pm – Small handful of Mixed Nuts, MyProtein Nightime Extreme protein shake
• I also consume approx. 3 litres of water and 2 cups of Green Tea daily
I weight train 4/5 times a week as well as 3 x 10min HIIT sessions and tennis once a week.
Current Stats;
Weight – 78KG
Height – 5”10”
Goal – “Fitness/Physique” Model Look (Lean Muscle)
Any pointers, criticism would be really appreciated overall on my diet. I think I am also scared of carbs as don’t want to lose my abs but have very little knowledge on amounts, types and timing etc.
Thanks for all your help and a very useful website
Adam
Appreciate this is a long and detailed question but any pointers would be appreciated as far as my diet is concerned. I feel I am probably getting my protein and Fat amounts right but perhaps not my carbs as feeling quite lethargic and tired.
My Current Diet including Supplements is;
• 6.00am – 3 X BCAA, MyProtein Hurricane XS Protein Shake
• 6.30am – 3 x Whole Eggs, Small Banana, Handful of Raisins, 1 x Multivitamin, 1 x Cod-liver Oil
• 9.00am – 1 x Tin of Tuna, 1 x Satsuma
• 12.15pm – 1 x Chicken Breast, Brown Rice, Handful of Spinach, Glass of OJ
• 3.00pm – 1 x Tin of Tuna
• 5.00pm – Pre Work Out 3 x BCAA, Scoop of MyProtein Pulse
• 5.40pm – Work Out
• 6.50pm – 3 x BCAA, MyProtein Hurricane XS Protein Shake, 1 x Small banana
• 7.10pm – 1 x Chicken Breast, Brown Rice/Sweet Potato, Broccoli
Total 0% Natural yogurt with 5 strawberries and a little honey
• 10.00pm – Small handful of Mixed Nuts, MyProtein Nightime Extreme protein shake
• I also consume approx. 3 litres of water and 2 cups of Green Tea daily
I weight train 4/5 times a week as well as 3 x 10min HIIT sessions and tennis once a week.
Current Stats;
Weight – 78KG
Height – 5”10”
Goal – “Fitness/Physique” Model Look (Lean Muscle)
Any pointers, criticism would be really appreciated overall on my diet. I think I am also scared of carbs as don’t want to lose my abs but have very little knowledge on amounts, types and timing etc.
Thanks for all your help and a very useful website
Adam
By Adam Miller – almost 2 years ago
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Obviously I can't go over you diet in great detail because that takes a full consultation and follow up. But here's the top line thoughts...
Your protein intake is good (assuming that protein shake is at least 20 grams of protein (but I need to know how many carbs are in it).
Your fats look great from fish and nuts mostly - probably the two best sources (along with olive oil).
All I can say about the carbs is that if you have your abs where you want them, don't change anything. You could always add one more serving of fruit and two or three more of non-starchy vegetables for general health but if it "ain't broke, don't try and fix it".
As you probably know, to get lean, drop the simple, sugary and starchy carbs like the orange juice, the honey and the yogurt (yoghurt, especially the low-fat type often has more carbs than you think - can be like 20 grams per serving or more). To gain muscle, add in some carbs and since your diet is so clean, you could afford to add in some junk without having to feel guilty!
Nutritionist and Supplement Specialist