Novice after diet info

[chariots]

Hi guys I'm just new to the to this whole thing. I need some help with my diet.

Here are my specs

Height 5' 9
Weight 83 kg (182 lbs)
bf 15%

I play football on the weekends usually sundays. I am tring to hold on to my muscle mass and shred some fat. I want to stay strong and lean to improve my football (Rugby League)

My schedule consists of
Sun Game, Mon weights, Tues weight sthan footy training(mainly cardio) Wed weights, Thrus weights footy training(not much cardio) fri rest/ streching, sat rest streching.

My diet consits of

wake 0600
0615 Oats with honey and a bananna 2 liver tablets
0900 3 oranges and 1/8 of a pinapple juiced, 2liver tablets
1130 lean steak or chicken with large salad or vegies
1200 2 liver tablets
1400 cheese and salad ryvitas (Whole Wheat) 2 liver tablets
1630 Creatine (Pre workout) 2 liver tablets
1700 Workout
1745 Workout finish 2 liver tablets
1830 dinner lean meat with salad or vegies 2 liver tablets
2100 2liver tablets

The above is on day that I don't have footy training. Days I do I do not eat dinner til after training which is around 2100. Training starts at 1900.

Can anyone give me some info.
Also what should my diet look like on game days, need to recover quickly .

Thanks guys hope you undrestand all this if not let me know so I can charify



:(

[addict]

Loose the chesse and why so many liver tablets?? they cant taste that good :eek:

[Shibby]

http://www.superiormuscle.com/vbulle...der=descending

Here's a link to alot of peoples different cutting diets. See which one you like best, put your spin on it and then repost. I can tell that you're simply taking in too much sugar. Here's some things I can see just to give you an idea. Others will be able to dial it in better.

Just from what I can see:

Originally posted by chariots

My diet consits of

wake 0600

0615 Oats with honey and a bananna 2 liver tablets (Probably need more protien here. Your body has used all available protiens while you slept)

0900 3 oranges and 1/8 of a pinapple juiced, 2liver tablets(Pretty much nothing but sugar here. Maybe have a protien blend shake here)

1130 lean steak or chicken with large salad or vegies

1200 2 liver tablets

1400 cheese and salad ryvitas (Whole Wheat) 2 liver tablets (You will here alot to try and cut out as much dairy as possible while cutting. Maybe a can of tuna or some lean meat)

1630 Creatine (Pre workout) 2 liver tablets

1700 Workout
1745 Workout finish 2 liver tablets

1830 dinner lean meat with salad or vegies 2 liver tablets

2100 2liver tablets(Maybe a protien iso shake here, not sure of the best one, but someone else probably does)

[johnstephenson]

ouch 16 liver tablets can i ask what people take them for??? I seriously dont know...

[SloppyJo]

one quick thing i can tell u from glancin at your diet is that you have no protein intake at all in the morning until 11.30... u need protein right when u wake up since uve been without food while u sleep

[iridiumblue]

Liv tabs are for exposures to toxins, buildup of unhealthy waste substances, and improper eating habits. Body needs help to cleanse, detoxify and refortify the intestinal system. Helps clean off receptor sites and support maximum uptake of nutrients.

[INTIMID8OR]

Originally posted by SloppyJo
one quick thing i can tell u from glancin at your diet is that you have no protein intake at all in the morning until 11.30... u need protein right when u wake up since uve been without food while u sleep

I agree ....

and ive never seen anyone take so many liver tablets ..lol

[chariots]

Ok Guys how does this look

0615 Oats with honey 2 eggs Cup of Juice
0900 Fruit 3 oragnes (juiced), fish and salad
1130 Lean serve of meat with vegies of salad
1400 Roast Beef and salad
1630 Banana with maple surpe and dessicated coconut (pre workout)
1730 Post work out Shake mainly protien
1930 Lean serve of meat with salad or vegies
2100-2130 protien shake Bedtime formular)

How does this one look guys

[SloppyJo]

make it 2 yolk and 4-6 whites in the morning for ur eggs

[BBAddict]

Originally posted by chariots
Ok Guys how does this look

0615 Oats with honey 2 eggs Cup of Juice
0900 Fruit 3 oragnes (juiced), fish and salad
1130 Lean serve of meat with vegies of salad
1400 Roast Beef and salad
1630 Banana with maple surpe and dessicated coconut (pre workout)
1730 Post work out Shake mainly protien
1930 Lean serve of meat with salad or vegies
2100-2130 protien shake Bedtime formular)

How does this one look guys

0615 More egg whites with 1-2 yolks, no juice--It's alway better to eat the whole fruit than to juice it because that way you're getting the fiber along with the juice
0900 If you want fruit, something with a lower GI than oranges (apple or pear)
1630 Preworkout carbs should be low GI to provide energy through the workout. Also need protein before workout. Preworkout meal should be eaten at least 30-45min before working out so nutrients can be available.
1730 PWO nutrition should have high GI carbs along with the protein to refuel muscles
2100 I assume you mean this shake is casein protein

[Shibby]

Still way too much sugar for cutting

[chariots]

BBAddict,

At the minute I am not having my pre work out meal. Should I have one and if so what would you suggest. Yes my last shake of a night is mainly Casein protein. Also all my fruit juice I have I freshly juice very morning. Is there a place for it in my diet.

[Shibby]

Fuits and fruit jucies primarily consist of fructose sugars which replace liver glycogen not muscle glycogen. Not much use in muscle hypertrophy.

[BBAddict]

Shibby's right. Fructose doesn't really offer any benefits in terms of refueling muscles and is not a good source of carbs for feeding the body. It will definitely cause an insulin spike, especially without the fiber from the whole fruit, that you don't need in the morning. It's been forever since I've drank juice because I don't see a reason or a place for it in a diet geared toward lean mass.

[chariots]

If I use apples and pears which are low GI is there a place for them in my diet, is there a place for fruit at all, if so where?. Also what should I be consuming pre and post workout ( what foods exactly). Also do you need to have a pre workout meal. At the minute I am only eating a 1400 then working out at 1700-1745 and then having my PWO shake, then dinner around 1830-1900.

Thanks for your help guys.

P.s it is better off to consume whole fruit then the juice, right so instead of having juice I should eat the whole fruit