FitnessGym diet plan helpPosted:

Lone
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Morning folks, I'm looking for someone who is either a qualified personal trainer or nutritionist who could right next out a very well done diet plan. as in what meals to eat, what days etc..

If anyone could help out that would be great, obviously I'm prepared to pay for it so if anyone has any recommendations that's brilliant

Little info on me
Height - 5"8
Weight 12st 12
Male

I'm just looking to add some muscle and make my body a little leaner being as I'm not in the best of shapes, cheers everyone
#2. Posted:
Dah
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What do you currently eat?

Cause I'd suggest making a diet plan round what you eat now so you will more likely stick to it.

Unless of course you eat junk all the time than will have to make healthier alternatives! For example if you eat pizza weekly I'd suggest using P28 wrap with some pizza sauce, low fat cheese and toppings of your choice and you have a much healthier option! (Won't be as good as a normal pizza but helps the cravings)

And as long as you eat in a deficit and eating 1g of protein per pound of body weight you should be able to put on muscle and reduce your body fat however, it is more difficult to do both at the same time but not impossible.
#3. Posted:
Physique
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Check my instagram mate if your serious @KyleSutherland_PT
#4. Posted:
AK
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- 1g of protein per pound of bodyweight minimum.

- Use online calculator to find out how many calories your body burns and eat between 200-300 less than that.

- Use MyFitnessPal to track your Protein,Fats,Carbs and Calories.

By doing the above you can be flexible with a diet and dont have to follow a strict regimented diet.

Any questions message me i will be glad to help.
#5. Posted:
JoeyNap
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Motto: "But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done!" Rocky Balboa
Up your calorie intake by eating a couple more meals in the middle of the day including chicken and rice. About 200 to 250 grams of white rice and 8-10oz of chicken.
If you want to get bigger eating more is the secret.. not necescarily what you eat... yet staying lean means eating clean.
#6. Posted:
wilsoo
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Meal 1 2 whole organic free range eggs
4:00am 1 cup of pasteurized egg whites
40g (dry measure) oats

Meal 2 6oz cooked chicken breast
7:30am 2oz avocado
big ass salad with tons of veggies w/ balsamic vinegar

Meal 3 40g whey isolate
10:00am 14g pecans/almonds/cashews/brazil nuts/walnuts/ or pistachios

Meal 4 40g whey isolate
12:00pm 4 rice cakes
24g natural peaunut butter

Meal 5 6oz cooked chicken breast
2:30pm 150g cooked jasmine rice
Pre-workout 100g apple
7g Virgin Coconut Oil

Intraworkout 10g EAA
3:30pm 20g Highly Branched Cyclic Dextrin or Vitargo
5g creatine monohydrate

Meal 6 6oz lean meat such as a sirloin, eye of round, filet, or top round
6:00pm 225g cooked jasmine rice
Post WO


2400 calories, will put you in a slight deficit. weigh yourself each Monday fasted first thing in the morning. keep same for first 4 weeks. then increase carbs or decrese depending on your weight
#7. Posted:
Dah
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wilsoo wroteMeal 1 2 whole organic free range eggs
4:00am 1 cup of pasteurized egg whites
40g (dry measure) oats

Meal 2 6oz cooked chicken breast
7:30am 2oz avocado
big ass salad with tons of veggies w/ balsamic vinegar

Meal 3 40g whey isolate
10:00am 14g pecans/almonds/cashews/brazil nuts/walnuts/ or pistachios

Meal 4 40g whey isolate
12:00pm 4 rice cakes
24g natural peaunut butter

Meal 5 6oz cooked chicken breast
2:30pm 150g cooked jasmine rice
Pre-workout 100g apple
7g Virgin Coconut Oil

Intraworkout 10g EAA
3:30pm 20g Highly Branched Cyclic Dextrin or Vitargo
5g creatine monohydrate

Meal 6 6oz lean meat such as a sirloin, eye of round, filet, or top round
6:00pm 225g cooked jasmine rice
Post WO


2400 calories, will put you in a slight deficit. weigh yourself each Monday fasted first thing in the morning. keep same for first 4 weeks. then increase carbs or decrese depending on your weight


Only like 2 percent of people could stick to this diet! It's bland.

He needs to eat healthy food with protein not chicken and rice all the time lmao
#8. Posted:
wilsoo
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it was just a start and was trying to help, you can obviously substitute all carbs, protein and fats from similar sources. if you can't follow a diet plan its probably why you look like shit and most people do look like shit.

Carbs - You can interchange oats, any rice, any potato, Ezekiel bread,
cream of rice, etc. for each other - Just match the CARB count
closely.
Protein - You can exchange any lean or slightly fatty protein such as
chicken, fish, red meat, etc. - Just match the protein and fat closely.
Fat - You can exchange fats such as coconut oil, avocado, nuts, nut
butters, organic butter, etc. - just match the fat count closely.
Post Workout Carbs - You can sub in waffles, pancakes, cereal etc.
Veggies - This is a free food (low starch and fibrous). You can have as
much spinach, asparagus, kale, broccoli, etc. as you want!
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