Agree, get to about 14/15%, have a few of maintaining weigh and bulking

1. Going from a cut straight to a bulk, promotes fat regain
2. In theory, one will gain more fat during a bulk if starting at 19%bf then 14% - however, this stops onee you get to lower bf%, for example 8-12%

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You diet is planned with calories in mind; however, it is boring, I would be stick of that diet within 2/3 days. Weetabix twice, rice twice and chicken thee times.


What about pre and post workout on training days
You could include veg and beans with mash
More fruit
Have a number of meals and rotate them

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I take multivitamin as well to make up for what i don't get via food

Plus isn't fruit full of fructose natural sugar? And simple carbs?

Plus i reckon i'd have too eat too much veg to get the carb levels i require, and it will be hard enough i'm sure to cram that diet down my throat

Maybe not but i thought that there are other alternatives to get nutrients your require?

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So lets just say i change it around a little for another day

Breakfast

5 Weetabix
200ml skimmed milk
400ml Fruit Juice (not concentrate

Snack

Tin of tuna (brine)
1 Tbs Low fat mayo
2 Slices of wholewheat seeded bread

Lunch

100g Wholewheat Rice
1 Tbs Peri Peri sauce
50g Chicken (grilled)
200g Fat free yogurt

Snack

450g Potato Mash
50g quark
3 slices extra lean ham

Dinner

100g Chicken (grilled)
200g Wholewheat Pasta
Tomato based Sauce 200ml

Snack

Cottage Cheese
2 Slice of Ryvita
5 Weetabix
200ml skimmed milk

Still good with variety

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Dietary fibre?

Alateful of vegetables will fill you up so that you don't feel hungry - a vitamin tablet won't

Professional advice on healthy eating and balanced diet always refers to fruit and veg, not vitamin tablets!

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natural sugar, it isn't bad for you.

That F word Tv show last night had people believing fizzy drinks and chocolate was better than fruit because it contains less sugar,.. it is a different type of sugar.

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It is harder to eat plenty of fruit n veg when bulking, but a bit of salad on your sandwiches will nail one, i put spinach on mine. If it's good enough for popeye, its good enough for me! A banana for a snack or breakfast will nail another. On a cut I go overboard as they fill you up but with no calories!

I do eat plenty of real food, but also supplement with a few shakes. Which can make things a bit easier!

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