Hey i am 74kg & 176cm tall. Been working out seriously about 1 year without any guidance from anyone.Gained muscle but very slow pace and little.

Would like to ask if my diet is good to go. I dont count calories or anything at all. I want to lose fats and gain muscle. Just started this diet routine about 2 weeks now. Saw a little change in my body. I am not too sure it is suitable for my body or not.

Morning 9.30am
1 cup of oats
1 shake of isolate whey
1 cap of vitamin c 1000mg,multi-vitamin, and fish oil 1000mg

Lunch 1pm
Chicken/Beef, portion size (palm size)
Any vege i could find, usually cauliflower & cabbage

Pre-workout meal 5pm
Rice, portion size (1 and a half palm)
Chicken/Beef portion size (palm size)

During workout 630pm-7pm
1 scoop of BCAA

Post-workout
1 shake of isolate whey
fish oil 1000mg
Rice, portion size (1 and a half palm)
Chicken/Beef portion size (palm size)

Pre-bed 12am
1 shake of isolate whey
fish oil 1000mg

Thanks!

You know the problem, and you have the answer yourself.

Ouch! haha.. is there a reliable website to do this?

count your macros

I use this calculator.

http://www.iifym.com/iifym-calculator/

then you can keep track of your macros using MyFitnessPal.

just because u take fish oil supplement, doesn't mean u don't need real food fish.
i really doubt that half an hour of workout is effective.
cardio takes 20 mins and then muscle building another 20-40 mins, which i would say 1 hour at least, however depends on your training regime.
you might wanna check out and research more in internet. jordan yeoh has good info about this.

there is no such things as lose fats while gaining muscle..its either u go bulking or cutting...when u try to lose fats u will lose some muscle..while u bulking u will add some fats eventually...do some read here http://www.aworkoutroutine.com

A picture says a thousand word

You just started the diet above for 2 weeks, what are you expecting? Abs to appear? Seriously dude..

What you posted clearly shows the weakness of portion sizing. your protein macro looks fine. You're gonna have to put in more effort counting you calories.

This post has been edited by axtray: Feb 25 2016, 12:20 AM

i did not expect abs to appear but i would like to ask advice from you guys before i continue this.

first ask urself what ur body fat % is.
then decide what u want.
lose fat or gain muscle.

from what ur eating there i guess its at least 1900cals or more?
then u probably gotta work out even more if u want to lose fat.

and why on earth are u taking whey at midnight?

please cut out your fish oil for post work out. please avoid fats post work out. just my 2 cents.

because you said you saw little result after the 2 weeks diet and questioning if you should continue on. lol

Well personally, estimating your caloric intake from there, seems that you're probably hitting more than 2k calories (since not sure how much oil etc is used in your chicken/beef dishes). so depending on your activity level, you might be on maintenance or on very small deficit.

From my experience, either you take high fat or low fat/high carb or low carb, doesn't make a difference. you eat lesser than you burn, you're still gonna lose the weight. The only difference is if you're on high fat low carb diet, you're gonna feel like shit in the gym but you won't feel as hungry. high carb, your workout will be good, but you're gonna get hungry pretty fast (again that's my experience).

If you're not gonna count your calories, i'd suggest you try it for 2 weeks. then if you see your weight reduces at least 1 kg, then continue on for another 2 weeks. then after that you might wanna reduce the rice portion (not the dishes) by quarter or half. maintain your protein intake. and continue on.

You don't need BCAA's.