Diet, where are the gaps, what am I missing out??

gabgab

Hi guys,

I curently am looking to get rid of some bodyfat and put on some muscle,

My diet consists of the following most days, well 5 anyway, for my working week,


Breakfast:
A scoop of protein and a scoop of Flahavans porridge oats into 300 mls of full fat milk, shook and drank, with a Solgar male Multivitamin, and a Omega 3-6-9fish oil supplement

MidMorning: A banana, and a few cashew and Pistachio nuts, also have pecans but not enough protein in them, bought them without looking at them,

Lunch: A brown bread roll, butter, ham, turkey, red onion and swiss cheese, a orange, 330mls of full fat milk

Mid afternoon: same with the nuts, a cup of green tea, and a piece of fruit if I can grab it

Dinner: Some rice and chicken, or a salad, probably buffalo mozarella, 2 chicken fillets, cherry tomatoes, rocket leaves and some Kraft low fat vinagerette

Then before bed or post weights, its the same shake as the morning, protein and porridge and 300 mls of milk,

I also drink a minimum of 1.5 liters of water per day,

I am 6'2 and about 19 or 29% bodyfat, I want to get this down, bulk up and be nice and lean, I am not doing a lot of cardio as I do a long cycle once a week and am waiting till sorta february time to go at it for the triathlon season

Are the nuts and the milk a bad idea because of the fat,

I tend not to go too mad at the weekends, I will go on the beer, but not majorly and reckon I will move to spirits for that, also I am working on trying ot get it right most of the time but still living a little too........ :-D

Vegeta

I hate to give a simple answer to a complicated question but have you worked out how many calories you should be eating a day?

You are doing a lot of things right (multiple same sized meals, a lot of clean foods) by the looks of it but i am no expert.

Some things to work on, lots of milk there. While milk is great for calcium/protein there is a nice bit of sugar in it too and you are drinking a lot of it. Ham and turkey in packets or in a shop roll are generally pretty crap nutritionally. High salt, lots of water added etc. Drink maybe an extra litre of water

Sometimes it is easier to concentrate on one or the other, putting on muscle or losing fat. While not impossible to do both choosing one or the other makes things a little easier for you



Simple answer is,

calculate your daily caloric intake
reduce by 10-15% and this is your daily target figure
Make that figure up out of clean food sources
Work very hard at the weights and start cardio

Fats are needed for a lot of hormone production so don't eliminate them, like protein and carbs get them from clean healthy sources and control them.

gabgab

Thanks a million for that, I always find this confusing in terms of focusing on purely one goal, so my idea is to put on as much lean muscle as possible, I reckon my triathlon stuff with limited weights or bodyweight stuff, pull ups and press ups before my cardio from february onwards should help me hold onto some of the mass and help me get a little leaner,

Now I am focusing on putting on size, but it being lean muscle, if that is the correct term, so I am trying to concentrate on eating clean etc the majority of the time, am I correct in doing this?

Thanks fro your reply Vegeta,