Can someone advise on diet plan?

[theguvernor]

Morning guys,

Looking for some advise on a diet plan, i've recently jus thad a new work-out plan done by my PT, although i don't have a diet plan, i suspect he'd probably charge me again for something like this, so i thought i'd see if i could poach some worthwhile advise from PH.

Workout plan is thus:

Monday

Bicep/Tricep:
Rope Pushdowns & barbell curls - 4 supersets to failure
Close grip bench & preachers - 4 sets to failure
Hammer curls & dips - 4 sets to failure

Tuesday
1 hour indoor football

Wednesday
AM - Back
Wide grip chins - 5 sets to failure
Bent over BB rows - 3 x 10/10/10 drop set
Reverse grip pull down & rope pull down - 2 supersets to failure
Straight arm pull downs - 3 x 25

1 hour outdoor football - PM

Thursday
Legs
Squats - 5x8
Incline leg press - 3 x 10/10/10 drop set
Walking lunges - 4 x 35
Hack squats & half - 4 x 15
Leg extension & lying leg curl - 4 to failure superset

Friday
Chest & Shoulders
Flat bench & DB Flyes - 4 supersets to failure
Incline DB press - 3 x 10/10/10 superset
Feet on ball press ups - 4 sets to failure
Half cleans - 5 x 8
Lat raises - 5 x 10/10/10 drop set

Saturday
Football Match

When possible i walk to & from work (approx 15 mins)

My main problem currently is i don't eat properly to go with the above!
Current weight is approx 13 3/4 @ 5'11 so i could ideally do with some structure & a meal plan to get my ass back in gear!

Any pointers?

[theguvernor]

Well ideally both, 'lean gains' i suppose you'd call it.
I forgot to add in i also play 2 x 30mins of 5-a-side on a Sunday evening!

[theguvernor]

Nope not expecting any 'quick' turn arounds, i've generally done the gym 5 nights a week, with weekends off, since the summer i've been doing the gym with the football thrown in again, the problem is that i need to do a lot of exercise as i've got an insatiable appetite! Although through eating wrong & sheer volume i've put a bit of weight on since the start of the year, which is why i want to nail down a decent diet plan to go with my training.

I'm by no means overweight, however theres no point in putting all of this exercise & effort when & not doing the diet properly.

Typically breakfast is a protein shake & black coffee, protein shake mid morning, chicken breast & rice for lunch, protein shake mid afternoon, (pre-training), protein shake after training & some form of meal for dinner, jacket potato w/ cheese+ham or beans. Or chicken & pasta or something along those lines. 1 x peptide shake before bed.

I'm not strict with it currently though so theres chocolate bars thrown in left right & centre as i just love food!

I know theres a lot of shakes in there, but they stop me from eating chcoolate bars!

[theguvernor]

Foliage said:

Op is overweight and in denial too, don't wanna be that guy but no one else has said it yet.

Im the same height as you OP, I weigh 11 stone, im very close to being underweight, but 12 stone is a good weight for our height, I consider 13.5 stone overweight (unless your carrying a large muscle mass, which I doubt)

Sorry haven't been in here since i opened the thread!

I don't have any doubts i'm a few pounds overweight now, i'll be addressing that properly in the new year

However i think what you've written above about 11 stone being close to underwight i would call complete bks.
I completed a 12 week fitness challenge a couple of years back, upon finishing it i weighed 165lbs (a shade under 12st), i looked ill, my body fat was also a shade under 12%!

[theguvernor]

For abs you want to stick to cutting the fat, i'm fairly sure the generally accepted BF % for abs is around 10%.
Although, if you've got no muscle mass you'll just look like mr muscle with abs.

[theguvernor]

RJB_666 said:

Not strictly true. Some people will actually use a high fat and lower carb diet. You need a 10-15% calorie deficit on a cut. Different macros will achieve this. Personally I'm going to begin using a 2800 calorie on 40P/40C/20F for my cut before going down to 2600 on a 45P/35C/20F.

Come again?
I've always been told (by PT) etc that (i use this as a generalisation) that abs don't tend to show in people with more than 10% BF.
Generally the way to get lower bodyfat is to cut your bodyfat, i didn't mean cut out a fatty diet.