A days food in full detail.

[TheBulkerOnTheRoof]

This is my general daily diet, I switch up salmon and avocado for steak and Broccoli eod.

34
5"9
88kg
12%bf

Goal is to build lean muscle while minimizing fat gains.

Training 4x/wk
high intensity
heavy weights
Split = legs/push/pull/heavy core

I am not experienced in nutrition to anywhere near a high level

Are there any obvious changes I can make to my diet to optimise my results, protein Is a little low I'm probably gonna have to add a shake in there but damn I'm so sick of those fuckers, woukd love any alternative suggestions

 

[jJjburton]

To much fat, switch the extra to protein or carbs depending on goal

Eating carbs around workout is best when wanting fat loss i found. So you use all of those carbs as much as possible.

 

[TheBulkerOnTheRoof]

I switch up the salmon and avocado for red meat and veg eod so I'm one high fat day and one normal but yeah I agree I need more protein, I ain't a big eater I find it hard to consume 2500-3000kcal if I'm eating clean

 

[Ridethelightningbarefoot]

I would add some rice. easiest way to eat whole carbs replace with some of the fats.

 

[Hightower]

To much fat, switch the extra to protein or carbs depending on goal

Eating carbs around workout is best when wanting fat loss i found. So you use all of those carbs as much as possible.

The remark about carbohydrates is true, even when there is no training, for example, you ate carbohydrates, or in general, after each meal, it’s good to do low-intensity cardio for 10-15 minutes. Then the effect of fat burning will be more pronounced.

 

[Hightower]

I would add some rice. easiest way to eat whole carbs replace with some of the fats.

Rice is the perfect carbohydrate in my opinion.

 

[TheBulkerOnTheRoof]

It's so boring and bland but I'm going to have to add it in if I want results

 

[Titan18]

It's so boring and bland but I'm going to have to add it in if I want results

I use these Uncle Ben's pouches that you stick in the microwave for 90 seconds. There are different flavors. I usually just get the long grain and wild rice. It's not too bland. A pouch of that and some tuna/chicken breast/etc. is my lunch most days.

 

[Ridethelightningbarefoot]

It's so boring and bland but I'm going to have to add it in if I want results

I add chicken broth and spices tastes good every time. Stan efferding calls it monster mash. Meat rice, broth, spice

 

[TheBulkerOnTheRoof]

How long before training would you guys say is optimal to eat my carbs? Porridge oats and wholemeal bread tend to be my carbs of choice but I will try to introduce rice at least once a day possibly pre training if rice is better than Porridge oats.

 

[Hightower]

It's so boring and bland but I'm going to have to add it in if I want results

So any food can be cooked deliciously, if desired.

 

[Hightower]

I use these Uncle Ben's pouches that you stick in the microwave for 90 seconds. There are different flavors. I usually just get the long grain and wild rice. It's not too bland. A pouch of that and some tuna/chicken breast/etc. is my lunch most days.

And I like to cook everything myself, because you can taste the same dishes in different ways, in a new way. And most importantly, it doesn't fit.

 

[Maximus014]

What app is that?

I love sweet potato sheppards pie, my version of monster mash

Ground beef with mushrooms onions corn jalapeños really whatever you want, put it in containers and top with mashed sweet potato sprinkle some paprika and salt and pepper

 

[Ridethelightningbarefoot]

How long before training would you guys say is optimal to eat my carbs? Porridge oats and wholemeal bread tend to be my carbs of choice but I will try to introduce rice at least once a day possibly pre training if rice is better than Porridge oats.

Depends in the carb. Rice 1-3hrs. Gummy bears half hour or even during. If you get haribo they are made with straight glucose syrup

 

[RunTrenFcukTens]

I eat my carbs before and after. Oatmeal ~50g 1.5 hours before and oatmeal ~50g and 2 scoops of whey after. If trying to lose weight I always thought one should workout fasted. I’ve never heard of eating carbs before a workout helping fat loss.

 

[Titan18]

Depends in the carb. Rice 1-3hrs. Gummy bears half hour or even during. If you get haribo they are made with straight glucose syrup

I heard if you eat the gummy bears immediately after your workout the insulin spike (I think) will stop cortisol from raising.

 

[TheBulkerOnTheRoof]

What app is that?

I love sweet potato sheppards pie, my version of monster mash

Ground beef with mushrooms onions corn jalapeños really whatever you want, put it in containers and top with mashed sweet potato sprinkle some paprika and salt and pepper

The app is called macros, I think its only available on android. I prefer it to others its very user friendly and laid out pretty simple.

 

[TheBulkerOnTheRoof]

I eat my carbs before and after. Oatmeal ~50g 1.5 hours before and oatmeal ~50g and 2 scoops of whey after. If trying to lose weight I always thought one should workout fasted. I’ve never heard of eating carbs before a workout helping fat loss.

Right now I'm eating my tuna sandwich lunch about 3-4hrs before training while I'm at work.

I don't eat anything else and usually train as soon as I get home afterwork so it's done, if I get lazy afterwards who cares.

The next meal I eat is after my shower after training (my after work salmon and eggs dinner as above)

I'm going to have to try and hold my training off 1.5hrs and eat some Porridge beforehand, I can feel that my energy levels are lacking a bit lately.

It's gonna be hard cause I'm usually so fucked from work that i have to train as soon as I get home or I'm 90% gonna be falling asleep somewhere when the boots are off

 

[TheBulkerOnTheRoof]

Depends in the carb. Rice 1-3hrs. Gummy bears half hour or even during. If you get haribo they are made with straight glucose syrup

I try to stay away from sweets but haribo gummy besrs could be the exception

 

[Titan18]

I try to stay away from sweets but haribo gummy besrs could be the exception

I think smarties and sweet tarts maybe are made with glucose too.