Need advice

[jamieholliday93]

I'm about 100kg in weight 5ft 10inch on height and I worked out my macros too loose fat and weight and my macros are

Grams
Protein - 275g
Carbs - 150g
Fat - 33g

And about 2000 calories...

Is my diet of

Breakfast... 1 cup of water and 2 scoops diet weigh protein, 35g oats so simple oats, handful of spinach and 400ml water in a shake blended

Lunch.... 300g chicken breast, 200g brown rice, chopped peppers, 400ml water

Dinner... 250 - 300g Rump steak and 200g brown rice, 400ml water

Snack - 1 scoop phd diet whey protein, frozen berries blended in a shake.

About 3 litres of water a day in total

Is this a good diet to eat near enough day in day out and have a 'refeed day' on a Sunday where I double my carbs and still eat clean?

Also my training plan Is;

Monday - chest & cardio (15 mins hiit)

Tuesday - rest

Wednesday - biceps, triceps, cardio (15 mins hiit)

Thursday - legs and abs

Friday - back and shoulders

Saturday - rest

Sunday - hiit cardio


Can't do too much cardio as I was in a car crash and severely damaged my leg broke fib and tib and still in healing.

I've been hitting the gym for years on and off but never really eat good or trained properly until I started researching on the Internet... Knowledge is key and now I am wondering if my plan is any good?

Thanks for anyone that can help me with this and let me know any problems with my eating or training plans

[Saintzfan]

I'm about 100kg in weight 5ft 10inch on height and I worked out my macros too loose fat and weight and my macros are

Grams
Protein - 275g
Carbs - 150g
Fat - 33g

And about 2000 calories...

Is my diet of

Breakfast... 1 cup of water and 2 scoops diet weigh protein, 35g oats so simple oats, handful of spinach and 400ml water in a shake blended

Lunch.... 300g chicken breast, 200g brown rice, chopped peppers, 400ml water

Dinner... 250 - 300g Rump steak and 200g brown rice, 400ml water

Snack - 1 scoop phd diet whey protein, frozen berries blended in a shake.

About 3 litres of water a day in total

Is this a good diet to eat near enough day in day out and have a 'refeed day' on a Sunday where I double my carbs and still eat clean?

Also my training plan Is;

Monday - chest & cardio (15 mins hiit)

Tuesday - rest

Wednesday - biceps, triceps, cardio (15 mins hiit)

Thursday - legs and abs

Friday - back and shoulders

Saturday - rest

Sunday - hiit cardio


Can't do too much cardio as I was in a car crash and severely damaged my leg broke fib and tib and still in healing.

I've been hitting the gym for years on and off but never really eat good or trained properly until I started researching on the Internet... Knowledge is key and now I am wondering if my plan is any good?

Thanks for anyone that can help me with this and let me know any problems with my eating or training plans

You need more fats. 33g is not going to cut it, and I'd try to squeeze in a few more fruits and veggies, but it's just me. Others might think you're fine

[ShoppersRow]

You need more fats. 33g is not going to cut it, and I'd try to squeeze in a few more fruits and veggies, but it's just me. Others might think you're fine

Lower the protien to ~1g per pound of lean mass and up the fat to 0.4g per lean mass.

[jamieholliday93]

You need more fats. 33g is not going to cut it, and I'd try to squeeze in a few more fruits and veggies, but it's just me. Others might think you're fine

Cheers mate, and advice is taken in... I'm going to be buying Udos Oil 3,6 and 9 blend.... Is this any good to bulk up my fats or not?

One teaspoon in my shake of a morning,

And I'm not a big fan of fruit and veggies so adding them to my shake is the best way for me to get them really I will try add more to them!

Cheers!!