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fattytumtums

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Hi Guys, a quick review of what i eat yesterday...is this ok to achieve a noticable six pack in 5 months with exercise and weights....my BMR is 2301.25...I Plan to eat 1900-2000

Foods i Eat

Meal 1 - 8am
Oats, Dash of 2 % milk...half a cup of rasberries
Meal 2 - 10am
Small Orange
Meal 3 - 1pm ish
Tin of Tuna, Tin of Salmon
Meal 4 - 3:30 ish
Roughly 13 Almonds,
Dairy Lea cheese triangle (33 cal, 1.6 fat, 3.4 pro, 1.3 carbs, 1.3 sugar)
Meal 5 - 5:30 ish
3 Turkey Fillets
Salad ( Lettuce, Grated Carrot, Diced Cucumber, Few Tomatoes)
2 Egg Whites
Meal 6 - 7ish
1 Rivita Cracker ( 37 cal, 0.6 fat, 1.1 pro, 6.7 carbs)
Dash of Cottage Cheese ( 25 cal, 0.4 fat, 4.1 pro, 1.1 carbs)
Pre-bed Drink
2 Scoops of Whey Protein Powder
10oz of 2% Semi Skimmed Milk

Totals - According to packages and fitday.com

Calories - 1812
Fat - 50.2g
Protein - 226g
Carbs - 83.21g

Questions

1. My calories isnt enough, should i double up on an item e.g in double the amount of Meal 6.
2. Protein...have i eat too much?
3. Carbs... Have i not eaten enough?
4. Meal 5...if my carbs are too low should i input a bit of brown savory rice?
5. Protein Shake before bed... Good idea? if not when should i have one.

Right guys i really need these questions answer to put me on the right track...if i dnt get this diet right i feel i wont be able to reach my goal and i could end up putting on weight or something...

Please Help

Fattytumtums
 
Just to be real quick here ..IMO you should have a protein source at EACH meal. So looking at your diet real quick, I feel you need to include protein at meal 1 and 2.
 
jpc1058 said:
Just to be real quick here ..IMO you should have a protein source at EACH meal. So looking at your diet real quick, I feel you need to include protein at meal 1 and 2.
Click to expand...

Agreed. The first two meal contain little to no protein. You may want to add eggs or some kind of lean meat.

Also, lose the 2 scoops of whey and milk before bed. Milk is loaded with sugar (which is ok, but not before bed), and the whey is processed pretty quickly by your body. I would suggest some cottage cheese (casein protein is absorbed more slowly) or almonds before bed. The fats in both of these foods will slow down digestion for when you are sleeping.
 
Right so from your replys....i should:

Eat Protein in Meal 1 and 2
Swap Meal 6 and my Pre-bed Drink Around? or....

I will be working out at roughly about 6ish so eat meal 4 at 3:30 then workout...straight after my workout have my protein shake...then eat meal 5 at 7:30 ish... then before i go to bed...Meal 6

1. By the way is my nutrition balance ok, e.g enough carbs, too much protein and enough fats....
2. How should i eat more calories....double an amount of a food....
3. Should i balance my nutrition in a Protein 60% : Carbs 20% : Fat 20% ratio

That sound ok to you lot?

Thanks in advance
 
Last edited:
I tried to stick to 40% P, 30% C, 30% fats when i was cutting, but everyone's different. You should probably increase your carbs and fats a little, but it really depends how carb sensitive you are.

Maybe you can try the following:

Meal 1: add 2 egg whites, 1 whole egg
Meal 2: add lean protein
Meal 3: lose one tin of protein, add complex carbs/veggies
Meal 4: lose the cheese, add veggies
Meal 5: looks decent, maybe add some beans for protein and fiber
Meal 6: Post-workout shake
Meal 7: Lose the cracker (late-night carbs = :mad:) eat more cottage cheese.

Now I'm at work and didn't have time to check the ratios, but i think this should put you closer to a desirable cutting ratio and increase your calories a bit.
 
I have used a ratio now of 50% P 25% C 25% F

Now everything i ate added up to these amounts barring i did not eat enough calories...i need to eat roughly 2000 as my BMR is 2301....i am only eating 1800...which is obviously too low..

How can i increase my calorie intake without highering my protein, carbs and fat...this is impossible isnt it?

Thanks in advance
 
do you mean changing the ratios? It's definitely possible to raise your calories without changing the ratios. I still think you need more carbs though. I made a mistake in the last post, my cutting ratios were about 40p/40c/20f. Your body needs carbs for energy and fat burning.

Honestly though, 1800 calories isn't terribly low, as long as your not feeling hungry/tired. Just make sure you're lifting heavy and watching your muscle mass. If you feel like you're getting weaker or losing weight REALLY fast, it means your probably losing muscle.
 
at the minute i am using the ratios of 50% P, 25% C, 25% F...as i said in my last post....i read somewhere that 25% is the lowest you should go with fat...

What i am currently eating fits into my ratio perfectly but not into my calorie intake...meaning i am 200 cals short...which sometimes makes me hungry...

However i do not want to go over my ratio which = i will not be takin in any more calories...

I am joining the gym tomorrow nyt so i will do cardio and i am just looking into a weight program...

Basically SkianS40, firstly thank you for your help matey and with my current eating plan and my exercise plan ( which i will post asap) can i get my six pack to show in 5 months...that is the main question haha

Thanks
 
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