Well . im just new around here but have been around awhile , trained with markos at PTC and learnt alot from that guy ! got in some good shape when training with him and then lost it all when i moved to sydney, now im in canberra and get back into things last 6 mnths . Here is my new diet , im currently around the 113kg mark at 195cm, looking to cut to about 100-105kg @ 10% bf , im at about 16% atm . current lifts are deadlift 200 bp 140 squat 160
7am : 5 eggs whites , or a whey protein shake with brocli , carrot , 100kg natural yoghurt, 50g mixed berries and 20g oats . Sometimes ill have both...
10am : 200g chicken breast with tomato ,cucumber , 1 carrot
12am : 200g chicken breast with tomato ,cucumber , 1 carrot
230: 200g chicken breast with tomato ,cucumber , 1 carrot
6pm : 200g chicken breast with tomato ,cucumber , 1 carrot
8pm : wpc protein shake with brocli, 50g mixed berries . ( 500mL water 100mL milk)
10pm : 100g cottage cheese
sometimes instead of the chicken ill have 50g tuna in olive oil and mix that in with fetta cheese , tomato , cumber and some carrot and some more olive oil .
also occasionally inbetween these meals ill have a wpc shake , if im feeling really hungry .
My workout times changes all the time but after every workout ill have a WPI shake with 50g berries ( 100ml milk 500 ml water )
Its hard for me sometimes with eating times however as i work on a 5 days on 5 days off roster and 12 hr day/ night rotation... so sleeping pattern is all screwed up , find myself shifting that eating plan into the night rather than day as i specified above.
All feed back is welcome
7am : 5 eggs whites , or a whey protein shake with brocli , carrot , 100kg natural yoghurt, 50g mixed berries and 20g oats . Sometimes ill have both...
10am : 200g chicken breast with tomato ,cucumber , 1 carrot
12am : 200g chicken breast with tomato ,cucumber , 1 carrot
230: 200g chicken breast with tomato ,cucumber , 1 carrot
6pm : 200g chicken breast with tomato ,cucumber , 1 carrot
8pm : wpc protein shake with brocli, 50g mixed berries . ( 500mL water 100mL milk)
10pm : 100g cottage cheese
sometimes instead of the chicken ill have 50g tuna in olive oil and mix that in with fetta cheese , tomato , cumber and some carrot and some more olive oil .
also occasionally inbetween these meals ill have a wpc shake , if im feeling really hungry .
My workout times changes all the time but after every workout ill have a WPI shake with 50g berries ( 100ml milk 500 ml water )
Its hard for me sometimes with eating times however as i work on a 5 days on 5 days off roster and 12 hr day/ night rotation... so sleeping pattern is all screwed up , find myself shifting that eating plan into the night rather than day as i specified above.
All feed back is welcome