Diet and Routine Critique please

rockafeller

Hey Guys ,

I've read the stickies and they're a great help. Just need a bit of feedback on diet and routine please. I think i'm generally doing ok but can always improve right ?

I'm male, 25, 84kgs with GSOH and enjoy long walks on the beach

Diet is relatively clean. I think the problem i have is that i generally eat the right things but not enough of them or often enough either. Typical day would be

08:00 - Workout on empty stomach
09:00 - Protein shake with flaxseed oil
12:30 - Brown roll. Chicken + Cheese + Lettuce + Small bit of butter
15:00 - Protein shake with flaxseed oil
18:30 - Dinner. Usually steak & eggs or chicken/salmon fillets with some green veg. If i have carbs it'll be wholewheat pasta or brown rice
21:00 - Green tea and a rice cake

I'd have a pizza maybe once per week on a sunday or something but i'm fairly disciplined usually.

Workout is a 2 day push/pull split based on compound exercises for the most part. 4 workouts per week

Workout A :
Flat barbell bench
Incline dumbell bench
Seated dumbell shoulder press
Dumbell shrugs
Skull Crushers
Rope pull downs
Lateral dumbell raises
15 mins HIIT on cross trainer

Workout B :
Squat
Deadlift
Barbell curls
Dumbell Hammer curls
Bent over rows
Lat pulldowns
Crunches
Hanging Leg Raises
15 mins HIIT on cross trainer

I'm in fairly good shape and am progressing but am struggling to shift body fat. I'd guesstimate i'm at about 15/16% currently and i think diet is where i'm lacking

Any advice or tips would be great.

Thanks

kevpants

I'm no diet expert but what jumps out at me is the lack of any real food until 12:30 and the fact that you get most of your carbs in at 18:30 for dinner when you don't get a chance to use them up. I think you aren't losing fat because your body is getting the right food at the wrong time. I'll wager you'd be stronger if you fixed it too. Less carbs in the evening, more in the morning.

aye

kevpants wrote: »

I'm no diet expert but what jumps out at me is the lack of any real food until 12:30 and the fact that you get most of your carbs in at 18:30 for dinner when you don't get a chance to use them up. I think you aren't losing fat because your body is getting the right food at the wrong time. I'll wager you'd be stronger if you fixed it too. Less carbs in the evening, more in the morning.

Yeh i'd say the same.
Your eating carbs long after working out.
You should also try take in some carbs after your workout.

How you can squat and deadlift on an empty stomach i dont know !

rockafeller

Cool, thanks guys.

So you reckon a bowl of porridge or something at 9:00 ? With the protein shake or instead of it ?

And ditch carbs in the evening altogether or is some brown/rice pasta still a goer ?