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  1. #1
    Leon47 Leon47's Avatar
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    Unhappy New Diet is not working out.

    Good day.

    I have started with a new diet on Monday, and I noticed that something is wrong by the end of the day. I thought maybe I should just try it for the Tuesday again and see if things are better, but they weren't. I am trying to gain muscle, but I am hungry throughout the whole day. Can someone please take a look at my diet plan and make a few adjustments.

    I currently weigh 83kg(8.3% body fat) and aiming for 90kg(8-9% body fat)

    How it was(Monday & Tuesday):
    7:00 - Oats, 5egg whites, 1whole egg & Banana
    10:00 - Half cup yogurt & apple
    13:00 - 250g chicken breast
    16:00 - 250g steak & apple
    19:00 - Peanut butter sandwich & 2glasses milk

    I have changed it now so it looks like this and going to try this today(Wednesday):
    7:00 - Oats, 5egg whites, 1whole egg & Banana
    10:00 - 4 rice cakes with peanut butter & apple
    13:00 - 250g chicken breast & cup of rice
    16:00 - 250g steak & cup of rice
    19:00 - Peanut butter sandwich & 2glasses milk
    20:00 - Half cup yogurt & apple

    But I still feel something needs to change at around 16:00, should I swap meal 16:00 and 19:00 maybe?

    I go to the gym at 16:30, so I need a good pre-workout and post-workout meal.
    I also don't take any supplements at the moment because I want to stay natural.(JUST KIDDING! I know the difference between steroids and supplements). I don't take supplements because I want to make up my macros because of food, not supplements, that's just how I prefer. But I will take some if I absolutely have to.

    Much Thanks
    Leon.
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  2. #2
    So it goes. Canadiantuxedo's Avatar
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    First things first, ditch the "whole" foods. Eat what you like and what fills you up. Try to get 1.5 g protein and 0.8g fat per kg of body weight.
    Second, http://iifym.com/tdee-calculator/ punch your stats in there and try eating 300 kcals above your tdee. Your goal should be 2kg gained a month for minimal fat gains.
    Third, hitting your total macronutrient goal for the day is the most important factor. Meal timing plays a role, yes, but hitting your total goal carries more weight. Don't sweat it so much, do what's convenient.
    I have to return some videotapes

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  3. #3
    Mastering the self Thanshin's Avatar
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    Weight change, in order of importance:
    - Body data
    - Objective
    - Daily calories
    - Daily Macros
    - Workout program
    - ...
    - ...
    - Composition
    - Timing

    You do start with your weight, bf% and objective. Then you leap to composition and timing, which has very little impact in your diet.

    Add the missing data and you'll get more helpful answers.
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  4. #4
    Leon47 Leon47's Avatar
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    Originally Posted by Thanshin View Post
    Weight change, in order of importance:
    - Body data
    - Objective
    - Daily calories
    - Daily Macros
    - Workout program
    - ...
    - ...
    - Composition
    - Timing

    You do start with your weight, bf% and objective. Then you leap to composition and timing, which has very little impact in your diet.

    Add the missing data and you'll get more helpful answers.
    Okay here is everything, or I hope it's everything.

    I currently weigh 83kg(8.3% body fat) and aiming for 90kg(8-9% body fat)
    I am 5feet 11inches tall.

    Like I say, I am aiming to reach 90kg with 8-9% body fat, as quickly as possible. I would very much like to achieve the goal by the end of August.

    With the diet I am following now I get:
    - 2588.6 Cals a day(which I know now is not enough to reach my goal.
    - Protein 175g
    - Carbs 242.6g
    - Fat 102g

    Monday - Chest and Biceps, Calves & Abs:
    -Sitting calve raises
    -Standing calve raises
    -Leg press calve raises
    ------Chest
    -Incline Dumbbell press
    -Flat Flye
    -Flat Bench Press
    -Machine Flyes
    -Incline Bench Press
    -Cable Crossovers
    ------Biceps
    -21's
    -Dumbbell Curl
    -Hammer Curl
    -Cable Curl
    -Preacher curl superset with barbell curl

    Tuesday - Back and Triceps, Abs:
    -Lat pull down
    -Seated Rows
    -Barbell rows
    -Dumbbell rows
    -Deadlift
    ------Triceps
    -Close Grip Bench press
    -Scull crushers
    -French Press
    -Cable pushdowns
    -Weighted Dips

    Wednesday - Shoulders, Calves:
    -Dumbbell shoulder press
    -Side raises
    -Machine Press
    -Front Raises
    -Military Press 3xDropsets
    -Upright Rows
    -Shrugs

    Thursday - Legs:
    Warm up leg extensions 1set
    Squats
    Leg press
    Leg Extensions
    Leg curls
    Lunges to Failure

    Friday - Forearms, Abs, Calves and Traps.

    Most exercises are 3 sets 12-8 reps.

    I have changed it now so it looks like this and going to try this today(Wednesday):
    7:00 - Oats, 5egg whites, 1whole egg & Banana
    10:00 - 4 rice cakes with peanut butter & apple
    13:00 - 250g chicken breast & cup of rice
    16:00 - 250g steak & cup of rice
    19:00 - Peanut butter sandwich & 2glasses milk
    20:00 - Half cup yogurt & apple
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  5. #5
    Mastering the self Thanshin's Avatar
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    Thanshin is offline
    Originally Posted by Leon47 View Post
    5'11" 83kg 8%bf
    Objective 90kg 8-9%bf

    - 2500 Cals
    - Protein 175g
    - Carbs 242.6g
    - Fat 102g
    - Workout Program
    2500 is probably not enough. If you're not gaining weight with that workout you do, raise the intake slowly.

    Not following a solid and proven workout program will have consequences. Very few people in the forum will take the time to find the flaws in a self-made workout program. I am not capable of doing so.

    Are you seriously saying that on Mondays you do 42 sets of 8-12 reps? You clearly have a lot of spare time in your hands, but 2500 cals won't be enough to fuel that.
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  6. #6
    Leon47 Leon47's Avatar
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    Originally Posted by Thanshin View Post
    Not following a solid and proven workout program will have consequences.

    Are you seriously saying that on Mondays you do 42 sets of 8-12 reps?
    Yes I understand no one will probably even take a look at the program, so is there maybe a program that you can propose I follow.

    And yes now that you mention it, it does seem to be a lot of sets, I usually complete my workout in under 2 hours.
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  7. #7
    Registered User jonnicola's Avatar
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    chest / bi = strong bro split of last decade

    If you like splits try

    3/6 day Push/Pull/Legs https://igoodies.000webhostapp.com/?viagra=showth...hp?t=166617201

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    4 day Upper/Lower http://www.nobsbb.com/upper-lower-bo...kout-for-mass/
    We're all gonna make it.
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  8. #8
    Mastering the self Thanshin's Avatar
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    Originally Posted by Leon47 View Post
    is there maybe a program that you can propose I follow.
    I suggest you have a look at the database to find one you specifically like for yourself:
    http://www.bodybuilding.com/fun/workoutdatabase.htm

    If you don't find one you like, or you find one but it's not detailed enough (weight progression, how to react to plateaus, etc.), you can ask in the workout forum.
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