+ 3 MY CURRENT "DIET" GUYS!!
NOT ON GEAR, i stopped my first cycle ever to achieve some goals naturally, so Just trying to eat clean and lower body fat as much as i can before i start my first OFFICIAL CYCLE.
Have Not eaten carbs after 2pm and im doing cardio on empty and HOLY FUCK ive lost about 6 pounds in a month so ima kinda happy bout that.lol
Would love some good advice on wat to change in my diet,, thanks guys.:)
(7:00am)Wake up and do 20-30 min of cardio!
(7:30ish am) Meal1: whey protein shake 2scoops/1 egg/1 ccup oats/1 cup plain non fat yogurt/2tbs cold milled flax seed 1 bananna.
(9ish am) Pre workout Meal2: 3 egg whites 1 whole egg 4-8oz chicken breast 1/2 cup of sweet potatos.
(9:30ish am)WORKOUT
(11:00 am) Post workout Meal 3: whey protein shake 2scoops 1tbs flax seed w/ garden salad!
(1:00 pm) Meal 4 : 4-8oz of ground turkey 1/2 cup brown rice
(Meals 1-4 are all before 2pm)
(3:00 pm) Meal 5: 6oz chicken breast with 1lb brocholli.
(5:00pm) Meal 6: 4-6oz chicken breast with 1/2lb brocholli.
(7:00pm) Meal 7: 8-10oz fish. "Tilapia" 1lb and 1/2lb brocholli.
(10:00 pm) Meal 8: casein shake 2 scoops 30min before bed to fire up the metabolism and feed muscles through the night.
My supps at the moment that im going to take are a multi vitamin. Fish oil, Milk thistle, Saw Palmetto, Dandelion for supps so i can be completely set, oh n LOTS N LOTS of WATER! (will have 1 cheat day a week) 
ANYOTHER supps you guys reccomend bros??
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Updated my diet guys tell me what u think!!!!:)...switched to 8 meals from 6 meals!!
Hey MASSIVE...I'm curious, you're not on cycle right? Howz your body doin handling all that protein per meal...cause some of your meals are PACKED, almost too much.
Here's what I am concerned about...
1.) Too much protein per meal, and your body can't digest it...so it's kinda going to waste.
2.) Too much protein in general that your body can't digest, and it's taxing your liver and kidneys pretty hard.
3.) Too much protein can give you a build up of urea in your system...and urea contains ammonia, which is toxic to the body.
4.) Your body can only really digest around 40g/meal (without 'enhancements').
Being that you're not running any compounds right now...at 231 lbs., you'd be okay sticking around 320-350g/day. You can split that up into 8 different servings at 40g/serving...maybe a lil' more here and there, 5 or 10 grams extra on a couple of those to get closer to 350g if you want.
Some of your meals are about TWICE the max your body can handle...your preworkout and post-workout meal is around 72g+. And meal 5...16oz. of tilapia is supposed to be well around 100g protein(or more), as each 3.5oz serving of tilapia has about 22g protein. Even if your body might use a lil' more protein in, around, and after your workouts...it is advisable to still eat standard servings of protein of around 40-50g, when NOT on cycle that is. You could spread some of that EXTRA protein you are getting in those aforementioned meals around to some of your other ones, or you could always add one or two more like I said(7 or 8??)...the idea is to just spread it out a lil' more instead of walloping your body a few times.
Just thought I would mention some of that...your OVERALL health is more important in the long run, your organs like your kidneys and your liver are quite important. I have been there myself...I can tell when I have over-done it with my protein intakes. One tell-tell sign is some overly smelly gas that you get...yuck!!
Just be careful and listen to your body, if it's giving you signs that it's not liking something then dial it down is all, alrite? Just lookin out brother...keep pressing on!!
Point number 4 is not really scientifically supported.
"In a study done on women, consumption of more than 54g of protein in a single meal versus across four meals resulted in no differences.[25] As these women had on average 90 lb of lean mass, it is highly plausible that more protein could be efficiently processed."
"Research done on Intermittent Fasting supports the theory that your body can cope with far more protein than most people think, with two studies showing that the consumption of an average of 80-100g of protein in 4 hours yielded no differences in lean mass[27][28]"
http://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting.html
Good points there bro,, i will consider splittin my meals to abt 7-8 or maybe cut down the protien intake,,,but its actually so far so good bro, im a big guy so idk if i need a lil extra protien than others u know..?
Oh n no bro im not on gear rite now.
Oh I understand completely...I am 6'00" and 220. I always stick to around 280-320g protein OFF cycle at 8 meals/day, usually two of those are shakes(AM and PM). Obviously it is true that the bigger/heavier you are, then technically you need more MACROS, and protein is one of them.
Like I said, you'd be okay cutting some of that down and/or adding to a few others, etc...things like that instead of 'over-indulging' a few times. Hit it hard bud!!! Looks like you're on the right track otherwise. Point ya up for doing a good job!!
jek555imo do what super dbag said but also switch meal 3 and 4 just my opinion
True dat bro i'll give that a try!
jek555Yea po/w meal u want quick recovery you can even add 1 scoop casein then 6 oz chicken to ur night night meal IMO
Any other supps? Yeah...glutamine, can't hurt to have more. One of the best amino acids to have plenty of when running a caloric deficit to cut BF...it helps to keep ya slipping into a catabolic state.
I was hoping you'd chime in. You are on of the few who is consistently posting on diet bro. For all the talk on Eroids about Diet this diet that not very many people post in this forum. We need to change that. I've got my guys working to change that. If Diet truly is the key then we'll show folks what it's all about. Pm coming bro I could use ur help.
LOL...everyone always wants me to chime in on the diet. If it isn't diet then what is it, right? Feel free to PM me anytime man...you just better hope that I have the time...haha. =)
looks good.. keep up the hard work!!!!
Green tea! Viking put me on it and it really does work. It raises ur thermagenic properties and burns fat. CArdio can change honestly. Treadmill 20-30 minutes 2x daily 2 minute intervals: Run 2min, walk 2 min, run, walk and so forth. It works bro trust me. Try and eat a long release Carb to get u through ur workout. It will give u some added energy to get the most out of ur workouts. I was doing High Volume low intensity push pull routines. It helped lean me out a lot. I gained density and lost BF. U could probably rotate ur fish between Cod, Tilapia and Salmon so u don't get bored. Move some Sweet potatoes or regualr spuds(which I believe has a bad rap) preworkout and bring the brown rice to post workout. 6lb in 30 days is pretty good and sustainable. If it's working don't change too much bro. Keep it simple but definitely look for some tricks to help during the times u Plateau.
Great info my man thanks!,,ive just bin sticking to this diet just as it says n its bin working so far, consistency was my main problem but im getting better at it and its lost me 6lbs so far..:)
Ahahaha that shake looks mighty famliar Homie:-)
Hahaha thanks to u brotha :)...this is the diet u showed me ive just tweaked it a lil like u told me to.. MUCHAS GRACIAS!:)