Critique this for me...
Discussion
So i've started back at the gym this week, the training plan i'm not phased about.
But it will be a 5 day weight plan, Shoulders/Back/Arms/Chest/Legs.
I do have football & football training that i'm going to add into this (training for an hour tuesday night, 6-a-side games on a Thursday night & a match on a Saturday. I play in goal so not constant running around like an outfield player, just sprint bursts, jumps etc.
Can someone critique my diet plan, it's very much a made-up plan:
1 x Fage 0% yoghurt + protein shake for brekkers
1 x boiled egg, 2 slices of deli ham + spinach for mid-morn
1 x chicken breast, with green veg + fajita spice mix for lunch with a sweet potato (small-med)
1 x Protein shake pre-gym
1 x Protein shake post-gym
gammon or steak or chicken for dinner with green veg
Currently on also around 3L of water p/day.
It's deliberately low carb as i'd like to drop half a stone (currently weighing in 177lb @ 5'11... 29 years old).
I appreciate my training is a lot, however when you factor in i'm not really doing any cardio bar a 10 minute warm up, the football training aspect is covering my cardio needs.
But it will be a 5 day weight plan, Shoulders/Back/Arms/Chest/Legs.
I do have football & football training that i'm going to add into this (training for an hour tuesday night, 6-a-side games on a Thursday night & a match on a Saturday. I play in goal so not constant running around like an outfield player, just sprint bursts, jumps etc.
Can someone critique my diet plan, it's very much a made-up plan:
1 x Fage 0% yoghurt + protein shake for brekkers
1 x boiled egg, 2 slices of deli ham + spinach for mid-morn
1 x chicken breast, with green veg + fajita spice mix for lunch with a sweet potato (small-med)
1 x Protein shake pre-gym
1 x Protein shake post-gym
gammon or steak or chicken for dinner with green veg
Currently on also around 3L of water p/day.
It's deliberately low carb as i'd like to drop half a stone (currently weighing in 177lb @ 5'11... 29 years old).
I appreciate my training is a lot, however when you factor in i'm not really doing any cardio bar a 10 minute warm up, the football training aspect is covering my cardio needs.
To expand- it looks fine, but isn't optimal. With a 5 day split + football I think more carbs will be required, also protein could likely be lowered and replaced with more fat/carbs. (again, I don't know the macros on the plan)
Shakes are just another protein source, best to use a protein blend of some kind however and eat something with them. Carbs are a good thing, i'd keep them higher and drop fats.
However, the plan as given, will definitely loose you weight.
Shakes are just another protein source, best to use a protein blend of some kind however and eat something with them. Carbs are a good thing, i'd keep them higher and drop fats.
However, the plan as given, will definitely loose you weight.
Axe the protein drinks, you've got enough there already. You'll only need extra protein if your diet lacks it - which it doesn't, or you're a competitive lifter/bber, which I don't think you are. The carbs are fine. Have a banana before your footie or workout if you need it, fill up on rice cakes afterwards. Ditch the processed stuff.
mcelliott said:
5potTurbo said:
Two more didferent answers you couldn't get!
Who's right, who's wrong?
I'm going to go with the fella that's built like a brick sWho's right, who's wrong?
thouse. 
me too!I admit that I use protein shakes a lot, with water mostly. It is difficult getting the 165-170 grams of protein per day without them, they help keep the calories down. Never felt better..
I must admit i really noticed the lack of carbs last night post football, i was incredibly short tempered! I'll stick this week out as per what i've detailed above as the above & then re-evaluate at the start of next week.
Protein shakes are taken with water too.
If possible, i'd prefer to take in higher fats than more carbs, as whilst doing a 12 week challenge before i lived 6 weeks on practically no carbs at all, so i know i can do that side of it if i persevere.
Protein shakes are taken with water too.
If possible, i'd prefer to take in higher fats than more carbs, as whilst doing a 12 week challenge before i lived 6 weeks on practically no carbs at all, so i know i can do that side of it if i persevere.
theguvernor15 said:
I must admit i really noticed the lack of carbs last night post football, i was incredibly short tempered! I'll stick this week out as per what i've detailed above as the above & then re-evaluate at the start of next week.
Protein shakes are taken with water too.
If possible, i'd prefer to take in higher fats than more carbs, as whilst doing a 12 week challenge before i lived 6 weeks on practically no carbs at all, so i know i can do that side of it if i persevere.
What about a protein shake with full fat milk a hour before football, plus a banana, and a shake afterwards with a spot of dextrose - if you haven't time to prepare anything else?Protein shakes are taken with water too.
If possible, i'd prefer to take in higher fats than more carbs, as whilst doing a 12 week challenge before i lived 6 weeks on practically no carbs at all, so i know i can do that side of it if i persevere.
theguvernor15 said:
If possible, i'd prefer to take in higher fats than more carbs, as whilst doing a 12 week challenge before i lived 6 weeks on practically no carbs at all,
And look at you now! 
Just eat about 500 kcals less than normal. Enjoy the food you love, just eat less of it. Continue with the lifting and the cardio/sport you do.
Hoofy said:
And look at you now!
Just eat about 500 kcals less than normal. Enjoy the food you love, just eat less of it. Continue with the lifting and the cardio/sport you do.
Yup, do this, it'll be as effective and easy. You don't need to be super strict with diet unless you have a specific reason to be. Healthy(ish) food, enough protein, and what ever else to make up the calories. Cheats now and then are fine too.Just eat about 500 kcals less than normal. Enjoy the food you love, just eat less of it. Continue with the lifting and the cardio/sport you do.
It looks good however, personally, I'd add a source of carbs to your evening meal.
P.S. Careful with the idea of introducing fat into the diet as an alternative to carbohydrates as fat is significantly more dense in terms of calories. People often opt for peanut butter as it's both high in protein and a great source of healthy fats but when a third of a jar has almost 700 calories, it's very easy to eat too much.
P.S. Careful with the idea of introducing fat into the diet as an alternative to carbohydrates as fat is significantly more dense in terms of calories. People often opt for peanut butter as it's both high in protein and a great source of healthy fats but when a third of a jar has almost 700 calories, it's very easy to eat too much.
Edited by MrBarry123 on Wednesday 6th January 17:13
MrBarry123 said:
It looks good however, personally, I'd add a source of carbs to your evening meal.
P.S. Careful with the idea of introducing fat into the diet as an alternative to carbohydrates as fat is significantly more dense in terms of calories. People often opt for peanut butter as it's both high in protein and a great source of healthy fats but when a third of a jar has almost 700 calories, it's very easy to eat too much.
And it tastes so yummy. A tablespoon is all you need to ruin your calorie intake. P.S. Careful with the idea of introducing fat into the diet as an alternative to carbohydrates as fat is significantly more dense in terms of calories. People often opt for peanut butter as it's both high in protein and a great source of healthy fats but when a third of a jar has almost 700 calories, it's very easy to eat too much.
Edited by MrBarry123 on Wednesday 6th January 17:13
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