For Anyone with a "Critique My Diet" Question...

[jtswjs22]

Hey guys... lookin to cut for the first time.. I added up my breakfast + the lunch i could make all week together + my protein shake. Only thing I didnt count is my dinner.

186 Carbs
167 Protein
66.8 Fat
2014 Calories


Dinner
529 calories
30 protein
50 carbs


I used this http://iifym.com/iifym-calculator/ to get my macros. Does this look about right?

[determined4000]

what does it matter w.o dinner?

[jtswjs22]

Im not gonna be eatin the same dinner everyday.. but ill fit it in, whatever i eat

[seaneym]

Im trying to cut body fat.. i am at 15-16% bodyfat and want to get to 12%
IM 24 years old, 6 ft at 81.3 kg. I train four days heavy on weights, do 2 hiit a in.a 6 day cycle and do low intensity 1 day a week. Whats the best calorie deficit to target with my current stats and what ratio should i take my macros...

Thanks
Sean

[thefin]

Just calculated my calories and macros for my first bulk using the all pro beginners routine.

BMR = 1634 Calories

TEE = 2288 Calories, assuming a 1.4 activity factor, if I do any cardio I will change this to 1.5

Daily Energy Requirement = 2288 + 500 (Caloric Surplus) = 2788 Calories

Macro Requirements per day

Total Energy = 2788 Calories from the following...
Protein = 1.1 g x 151 lbs = 166g
Fat = 0.5g x 151 lbs = 75g
Carbs = (2788 - (166g x 4) - (75g x 9)) / 4 = 362g

I will adjust above as necessary to aim for a 2-3 lb increase in bodyweight per month.

Macros will be recalculated every month.

Saturday night is only night with alcohol, 1 bottle of white wine. I can't go completely abstinent!

Cardio on Sunday to burn of alcohol from previous night.

Beginners workout on Monday, Wednesday and Friday.

Does this look OK for a lean bulk?

Thanks

[determined4000]

Im trying to cut body fat.. i am at 15-16% bodyfat and want to get to 12%
IM 24 years old, 6 ft at 81.3 kg. I train four days heavy on weights, do 2 hiit a in.a 6 day cycle and do low intensity 1 day a week. Whats the best calorie deficit to target with my current stats and what ratio should i take my macros...

Thanks
Sean

10% deficit
get 1g.lb in protein minimum
.4-.5g/lb in fat

Just calculated my calories and macros for my first bulk using the all pro beginners routine.

BMR = 1634 Calories

TEE = 2288 Calories, assuming a 1.4 activity factor, if I do any cardio I will change this to 1.5

Daily Energy Requirement = 2288 + 500 (Caloric Surplus) = 2788 Calories

Macro Requirements per day

Total Energy = 2788 Calories from the following...
Protein = 1.1 g x 151 lbs = 166g
Fat = 0.5g x 151 lbs = 75g
Carbs = (2788 - (166g x 4) - (75g x 9)) / 4 = 362g

I will adjust above as necessary to aim for a 2-3 lb increase in bodyweight per month.

Macros will be recalculated every month.

Saturday night is only night with alcohol, 1 bottle of white wine. I can't go completely abstinent!

Cardio on Sunday to burn of alcohol from previous night.

Beginners workout on Monday, Wednesday and Friday.

Does this look OK for a lean bulk?

Thanks

looks good

[seaneym]

10% deficit
get 1g.lb in protein minimum
.4-.5g/lb in fat

looks good

Ok.. and just wanted to know if it really does matter about the kind of carbs you eat complex vs simple... say i eat 140g of oatmeal compared to 140g of burger buns? Or the equivalent calories to each other... does this matter?

[determined4000]

Ok.. and just wanted to know if it really does matter about the kind of carbs you eat complex vs simple... say i eat 140g of oatmeal compared to 140g of burger buns? Or the equivalent calories to each other... does this matter?

you shouldnt do either
you should eat a variety of sources to ensure no nutrient deficiencies

[seaneym]

you shouldnt do either
you should eat a variety of sources to ensure no nutrient deficiencies

I just want to known if it matters or not? I know to change food up.. its very hard to eat different things daily. So i change it every third day. I buy my food in bulk with my busy lifestyle

[determined4000]

I prefer nutrient density for overall health reasons
as far as fat storage, complex vs simple doesnt matter

[seaneym]

I prefer nutrient density for overall health reasons
as far as fat storage, complex vs simple doesnt matter

Ok mate cheers. Yea ill have a burger every third day. Just to keep my mind mentally fit

[SteveWright1]

Hi all and thank in advance for any replies ( even funny ones)

spent 12 months on a calorie controlled, exercise to support, diet
lost about 40 lbs and went from obesity to within acceptable weight for my height
now looking to replace what I lost with lean meat and muscles ( the picture tells you all you need to know really, but its an improvement on last year, where taking a photo of myself, was never going to happen due to the weight issue)

I have been using a fitness tracker, to record my calories
during the peak of my dieting, I was working on 1800 calories per day and have gotten used to the lower food intake

now I want to build up

I reset my target to BMR plus 10% ( from reading threads on this site)

I now have a target of 2300 calories per day

today was typical in that I failed to hit the target ending up close but short of 2000 calories

my macro needs according to the tracker are

Carbs = 288 - I achieved 189 (2 wheat bread at breakfast , baked beans with lunch, half bowl rice with dinner, along with milk for shake, and grapes for supper)
Protien = 173 - I achieved 166 ( 2 x medium eggs for breakfast, tuna at lunch, beef and pork at dinner along with whey protein shake after workout)
Fat = 51 - I achieved 59 ( from everything I had with protien in plus milk tea with my supper)


Carbs are the macro that concern me the most, as they are very low compared to my target, but they are also the macro that worry me the most, in that excessive carbs in my old diet, was the reason I progressed to becoming a lookalike for the Michelin man

any advice or input on my tracker, my diet choices, or my fear of carbohydrates , is very welcome

Steve

[TheBearLife]

Gooday everyone alright here we go
I eat five meals a day
Each consist of one cup of brown rice
One cup of ground white skinless chicken breast
Occasionally some vegetables (I know I should eat more)
I workout six days a week heavy weights five days and functional cardio day six...
Using my fitness pal I got the reading that all my meals equal in total just over 1750 calories...mind you im trying to lose weight gradually well building some lean muscle.
Thanjs for any response

[determined4000]

Gooday everyone alright here we go
I eat five meals a day
Each consist of one cup of brown rice
One cup of ground white skinless chicken breast
Occasionally some vegetables (I know I should eat more)
I workout six days a week heavy weights five days and functional cardio day six...
Using my fitness pal I got the reading that all my meals equal in total just over 1750 calories...mind you im trying to lose weight gradually well building some lean muscle.
Thanjs for any response

sounds to low in cals
lacks variety
check on the macros to ensure adequate protein and fat

Hi all and thank in advance for any replies ( even funny ones)

spent 12 months on a calorie controlled, exercise to support, diet
lost about 40 lbs and went from obesity to within acceptable weight for my height
now looking to replace what I lost with lean meat and muscles ( the picture tells you all you need to know really, but its an improvement on last year, where taking a photo of myself, was never going to happen due to the weight issue)

I have been using a fitness tracker, to record my calories
during the peak of my dieting, I was working on 1800 calories per day and have gotten used to the lower food intake

now I want to build up

I reset my target to BMR plus 10% ( from reading threads on this site)

I now have a target of 2300 calories per day

today was typical in that I failed to hit the target ending up close but short of 2000 calories

my macro needs according to the tracker are

Carbs = 288 - I achieved 189 (2 wheat bread at breakfast , baked beans with lunch, half bowl rice with dinner, along with milk for shake, and grapes for supper)
Protien = 173 - I achieved 166 ( 2 x medium eggs for breakfast, tuna at lunch, beef and pork at dinner along with whey protein shake after workout)
Fat = 51 - I achieved 59 ( from everything I had with protien in plus milk tea with my supper)


Carbs are the macro that concern me the most, as they are very low compared to my target, but they are also the macro that worry me the most, in that excessive carbs in my old diet, was the reason I progressed to becoming a lookalike for the Michelin man

any advice or input on my tracker, my diet choices, or my fear of carbohydrates , is very welcome

Steve

increase your fat to .4g/lb daily

[SteveWright1]

increase your fat to .4g/lb daily

thank you determined4000, I was pretty close on that, 0.4g per lb works out at 60g so only 1g short

so basically dont worry about the carbs being low, as long as I hit my goals on protein and fat?

[determined4000]

thank you determined4000, I was pretty close on that, 0.4g per lb works out at 60g so only 1g short

so basically dont worry about the carbs being low, as long as I hit my goals on protein and fat?

yes
protein and fat are Essential macronutrients
they come 1st

[SPHiNX93]

Hey people - hoping you can help me out.

Calories: 2125 kcal

Macronutrient Breakdown
- Protein: 33% (144g) - from eggs, meat, fish, dairy and shake
- Carbs: 46% (199g) - from vegetables, salads and fruits
- Fat: 21% (91g)

I used FitDay to estimate the calories and macronutrient breakdown. I don't think it's completely accurate but it seems to be a decent starting point - if anybody can recommend a better tool that'll be great.

Body Dimensions:
- Height: 5ft 11
- Weight: 172lbs
- BF%: 14% (roughly)

Activity level:
- Desk job
- 2 HIIT workouts a week (Tabata)
- 3 strength workouts a week (starting the 'Simple Beginners Routine' from this site)
- Golf on weekends (not an old man's sport :P)

Goals:
- Build muscle (I chose 'athletic' in the introduction when signing up to this site)


OK, I'm completely new to this so excuse my noobishness. I think my main concerns are the following:
- Add more calories to diet, so calorie dense but healthy food ideas much appreciated. I think my calories are so low because my carbs are all veg/salad/fruit. However, this is where I'm a little unsure about the accuracy of FitDay because I eat a **** load but obviously not foods high in calories
- Do I need more protein? I've seen from Emma-Leigh's 'Calories and Macronutrients' thread that 1g/lb of body weight is a good target. Is this lean body mass?
- Any suggestions from you guys

Let me know if I've missed anything (not sure about metabolic rate, but I would say I have a pretty average metabolism - I can lose or gain weight relatively easily)

Great community btw.

[determined4000]

increase protein to 1g/lb

[doughnutgut]

Hi all.

Not boring you with a menu of foods but the macros i am hitting.

Running a linear strength 5x5 at present and bulking.

Eating at 2900 Calories a day and Here are my last 2 journal logs.

Nutrition from Sunday.

Target 2900 calories.

Protein 160g

Fats 80g

Rest of Calories made up of any 3 macros.


-------------------------------------------------

Actual.

2648 calories.

Protonz 159g

Fats 79.2g

Carbs 321g

---------------------------------------

Nutrition from Tuesday. <<---- Monday missing ATM.

Target 2900 calories.

Protein 160g

Fats 80g

Rest of Calories made up of any 3 macros.


-------------------------------------------------

Actual.

3019 calories.

Protonz 179.6g

Fats 116.4g

Carbs 299.3g

------------------------------------------

I am training for strength at present and not looking for aesthetics presently. The increase in calories has not really changed my weight at present but i am wondering, should i reduce my carbs and get more fats and protein in? I am not looking for getting fat again and just dropping this in for advice.

Thanks

[determined4000]

get 1g/lb in protein

[brandonbourgoin]

Awesome sticky

[CarvajalA]

Hey guys,

I wanna start a bulking phase but I don't know what macro ratio to follow.

Im 23 years old, 5'5, weight 147lb, college student, I lift about 4 times a week(5/3/1) and maintain my weight by consuming 2100 calories 51g fat, 196 carbs, 226 protein.

I was planning on going on a surplus of 3000 calories, what macro ratio would you guys recommend I follow? Thanks for the help!

[determined4000]

fat should be .4g/lb minimum

[ruicosta]

155lbs 18% bf looking to get to sub 12% and about 143lbs does this look right.


Doing ppl x3 a week



Calories 1,779 Carbs 70g fat 81g pro 184g

[stevecollins02]

Good one actually its true??

[bbendouche]

Wow strong spoon feeding!

lol I kid. Nice thread (yet again).

[hugejack3dman]

My diet for the next 7 weeks as follows
I weigh 86kg and I am about 20% body fat give or take 1-2%

Daily calories total 2515
Protein 215g
Fats 80g
Carb 232g

My goal is to reach 75kg with loosing the least amount of lean mass as possible by 25th December 2013

[determined4000]

My diet for the next 7 weeks as follows
I weigh 86kg and I am about 20% body fat give or take 1-2%

Daily calories total 2515
Protein 215g
Fats 80g
Carb 232g

My goal is to reach 75kg with loosing the least amount of lean mass as possible by 25th December 2013

looks fine

[AlexRO]

6'2 190 lbs. probably ~15% bf

Cutting - 2200 Calories a day.

200-220 protein ~40%
190-200 carbs ~35%
55-70 fat. ~25%

I store my fat around my waist. The one thing I hate about my body is that my hip bones are high, making my upper body seem short compared to my legs.

Question is:

Thoughts on current cut? will probably go to 180.


Once 180, going to up the calories to 3000 for maintenance 2 weeks. then up the cals 200 per day and slowly bulk.

[determined4000]

6'2 190 lbs. probably ~15% bf

Cutting - 2200 Calories a day.

200-220 protein ~40%
190-200 carbs ~35%
55-70 fat. ~25%

I store my fat around my waist. The one thing I hate about my body is that my hip bones are high, making my upper body seem short compared to my legs.

Question is:

Thoughts on current cut? will probably go to 180.


Once 180, going to up the calories to 3000 for maintenance 2 weeks. then up the cals 200 per day and slowly bulk.

dont go by ratio %
you need a good 80g of fat a day at your weight for Testosterone and other hormones