Is my Diet Solid?

[Schwank]

930
3 Weetbix + 250ml Hi-lo Milk + 1 Banana 2260
2 Poached Eggs 714
2974

1230
1pk Mi Goering Noodles + Tuna (95g) 1942

1530
1pk Mi Goering Noodles + Tuna (95g) 1942
1 Tim Tam 400

1830
Round Steak (200g) 1234
White Rice (80g) 390
fried veggies 500
2124

1 Tim Tam 400

2130
2 x Soy & Linseed Bread w/ 2 pch. Eggs. 1629
1 Tim Tam 400
Total Kilojoules 11811 (2800 cals)

The above is my basic diet, from day to day there are only slight variances.

I'm 6' 2" and currently 210lbs. I want to gain muscle while losing some fat. (My previous diet saw me eating well over 3300 calories a day, and it was mainly CRAP food.)

 

[Schwank]

Does anybody on here have a clue? Anybody...

 

[EFFORT]

How long have you been following this diet? What sort of results have you seen with this diet? What is your bodyfat % ? What does your lifting routine look like?

 

[Schwank]

EFFORT How long have you been following this diet? What sort of results have you seen with this diet? What is your bodyfat % ? What does your lifting routine look like?

I've only been following this diet since this Monday (21st), so I haven't seen any results yet.

I have no idea what my bodyfat % is. Should I invest in Skinfold Calipers? Are they accurate?

My lifting routine is as follows (note: ALL exercises are 4 sets, 10 reps):

Monday - Chest/Tri's/Shoulders
Flat Bench Barbell Benchpress
Incline Dumbell Flyes
Overhead Tricep Extensions
Front Raises

Wednesday - Back/Bi's
Stiff-Legged Barbell Deadlifts
Lat Pulldowns
Hammer Curls

Friday - Legs
Barbell Deadlifts
Lunges
Calf Raises

That's it. You may have noticed I have excluded traps. This is because of an injury.

Also, I don't do squats because I have a home-gym, and don't have a squat rack. However, I was told barbell deadlifts are a worthy alternative.

 

[Schwank]

Effort, I just got my bodyfat caculated using a buddy's skinfold caliper. He used the "4-point measuring system" and I had a total sum of 75mm the first go, 77mm the second go, and thus have 24% bodyfat. Is that too fat?

 

[Rookie_son]

explain the tim tams and what sort of mi goreng (if you're talking about those really cheap ones in the white red/orange packing i used to buy as well from coles/woolies, ditch them bro! their not good for you and you should defo's not be eating them in that sort of quantity) your breakfast and dinner sound fine perhaps boil your veggies instead of frying them.

some questions you should answer so some of the other guys can help you out as much as well. (putting your lifting routine up like EFFORT said)

how old are you?
describe what you believe is your natural figure, eg. i used to be tall and skinny but fit, generally had a hard time trying to gain weight.



trying to put on muscle and lose fat can be very difficult or very easy, there's a lot of variables. for me personally i just went with packing on the muscle till i got to a bit more than the desired weight range i wanted to be at and then getting rid of the fat i put on along the way and what i had already on me

hope this helps and good luck!

 

[Schwank]

Well, Effort, I answered your questions... so what is your opinion?

 

[EFFORT]

Look in where to start and pick a routine.

For diet

35g protein,50g fat, 1/2cup veggies, 0carbs ....6 times a day


Protein Sources

Lean Beef
Fish
Chicken
Eggs
Whey
Turkey

Fat Sources

Add up the fat you get from your protein source then make the difference with Olive Oil and Fish Oil

Drink 1 gallon of water a day

Have 50g of fast carbs (sugar, sports drink, juice, dextrose, malto dextrin) after your weight lifting workout followed by 2scoops of whey.


Do cardio first thing in the morning on the elliptical with your Heart Rate in the 130-150range for 35min 5days a week.

Take a picture in the same lighting first thing every sunday morning.

After a month we'll change things to keep progress moving forward.

 

[Schwank]

Effort, what do you think of my workout routine?

 

[Kuroro]

I'm 6' 2" and currently 210lbs. I want to gain muscle while losing some fat.

Stick with one, or you probably won't see good progress. If you're trying to gain, 2800 cals is not enough.

By the way, where are your squats?

 

[Just a Shot Away]

1pk Mi Goering Noodles

Haha. Goering noodles? That's a new one. Is that followed by some Goebbels rice with Himmler veggies mixed in?

You need to eat a lot more if you want to gain muscle. At least another 1k calories...more like 1.5k more.

 

[CaptainJ]

You're not squatting. Get squatting.

 

[Tassilo]

Hi Schwank,

so far, your exercising routine looks good.

You should definitely do cardio between your workouts. A fellow friend at my gym once adviced me to rather do my cardio than my workout if I've ever had to choose (for time reasons for example). I think in the long run he's right with that.

What you could also try is to get started with chinups. Imo, that's best for your back. Squads are also highly recommended, but focus on your technique!

Cheers

 

[J. Darko]

Do this


Monday
Squat
Bench Press
Power Clean
Dips



Wednesday
Squat
Over head Press
Deadlift
Pull ups

Friday
Squat
Bench Press
Power Clean
Dips



And eat more clean food.