so.. i don't really know how much is enough but here's a list of food that i ate yesterday and today.. i feel full in my stomach but i somehow feel in my mind that it is still not enough.. i don't know what else can i add and when should i add what.
breakfast:
3 egg white
1 bowl quaker oats
1 cup milk
lunch:
1/2 cup brown rice
4 oz (110g) chicken breast
1 cup fresh steamed brocolli with salad dressing
so.. i don't really know how much is enough but here's a list of food that i ate yesterday and today.. i feel full in my stomach but i somehow feel in my mind that it is still not enough.. i don't know what else can i add and when should i add what.
i made a critique my diet thread this morning and i wrote down all the macro's but no one has replied. i tried my best to detail everything so could someone help me out
Hi,
I'm doing the all pro beginners program and wondering about my diet. I am trying to add some mass but hear conflicting things. Currently i'm trying to get in 150gs of protien (1g per my body weight) and eating more each day. I haven't been super strict about everthing i eat being healthy but I also don't go for straight junk, I avoid deep fried stuff, sugar and red meat for the most part. Does this sound about right?
Edit: Trying to add more info
My eating habits aren't super consistent but i'de say:
Breakfast: Egg White Sandwich/avacado/cheese usually from subway 800 calories, 40 protien, 32 fat
Gained some ugly weight over the past year but strength wasnt sacrificed so now I want to get rid of the unappealing stuff. Gonna do a 2000 calorie cut @ 5'6 165lbs 17% bf. Eventually want to get to 11-12% bf and do a clean bulk. Hopefully someone can give some input if there are any mistakes in my diet. Meal 2 varies from weekdays to weekends. On weekends since im not at work i make sure its food rather than a shake. I lift M/W/F, 30 min cardio T/Thu/Sat, off day sunday.
hi, i'm currently starting to cut for the summer, im at 175lbs at 10.5% body fat. My aim for the summer is 7%.
i found this website: www . simplyshredded .com/layne-norton-the-most-effective-cutting-diet.html
I'm not going to kcal count, just aiming to hit my macros with meal frequency of 3 hours.
I worked out my maintance kcal with the formular on the website and it is 2625kcal a day. I'm going to have a 300kcal deduction.
After my 300kcal deduction I have then worked out my macros approx from the website and they are:
220g Protein
230g Carbs
55g Fats,
I thought the carbs were slightly to high and the fats were to low so I changed it to:
220g Protein
190g Carbs
75g Fat,
How does this look for cutting? Aiming to have 50g of carbs for breakfast and pre-workout (90 minutes before).
Just a quick question here.
I am trying to gain some mass and will cut later; I've always been a very low BF type guy (5'11.5" 155 lbs ~11% Bf).
In my first week of bulking I'm around 160 (158-161).
My averages from the past 7 days are:
Calories-3748
Fat-142g
Carbs-362
Protein-257
I know this may be considered a little high on the fats but I have a very high metabolism and love to run so I think I'll be able to cut BF rather quickly once I finish my bulk. My goal is to get up to around 175 pounds without adding to much bodyfat.
How does this diet look?
Just a quick question here.
I am trying to gain some mass and will cut later; I've always been a very low BF type guy (5'11.5" 155 lbs ~11% Bf).
In my first week of bulking I'm around 160 (158-161).
My averages from the past 7 days are:
Calories-3748
Fat-142g
Carbs-362
Protein-257
I know this may be considered a little high on the fats but I have a very high metabolism and love to run so I think I'll be able to cut BF rather quickly once I finish my bulk. My goal is to get up to around 175 pounds without adding to much bodyfat.
How does this diet look?
Thanks,
Cade
try it
adjust based on results
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Forever grateful to: emma-leigh, markVI, scooter
and inspired by: Riaden
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
Check out my articles :
http://shreddedrevolution.com/carb-loading-cycling/
I'm looking to get some ideas/comments on my cutting diet. My initial diet from cutting was more focused on calories than macros and I think I was losing more muscle than necessary because of it. Therefore, I've now started my first attempt at calculating my macros in addition to calories and it has proven to be a little tricky at first. I've posted a sample day of my new diet below. While many of the foods can be substituted for other options, I am following the same basic outline and macro ratios. My goals for this diet are a slow cut to maintain as much muscle mass as possible. Some stats: 22 y/o, male, 6'0, 190, bf estimate ~9-12, lift hard 5 days a week and cardio 2 times a week. If anyone could give me some notes/criticisms/ideas on it I would greatly appreciate it. Sorry if it doesn't line up very well, I had to try copying it from Excel which didn't work out too well.
Time Protein(g) Carb(g) Fat(g) Total Calories
5:00am 8oz skim milk 8.5 12 0.4 85
1 cup kashi cereal 9 36 3 190
2 Tbsp Ground Flax Seeds 3 5 5 80
1 scoop ON protein powder 24 4 1 120
Total 44.5 57 9.4 475
8:00am 1 apple 1 30 0 124
28 almonds 7 6.5 17 195
1 scoop ON protein powder 24 4 1 120
Total 32 40.5 18 439
11:00am 1 cup Brown Rice 4.5 45 1.6 220
1 serving pork 22 0 3 122
Total 26.5 45 4.6 342
I'm looking to get some ideas/comments on my cutting diet. My initial diet from cutting was more focused on calories than macros and I think I was losing more muscle than necessary because of it. Therefore, I've now started my first attempt at calculating my macros in addition to calories and it has proven to be a little tricky at first. I've posted a sample day of my new diet below. While many of the foods can be substituted for other options, I am following the same basic outline and macro ratios. My goals for this diet are a slow cut to maintain as much muscle mass as possible. Some stats: 22 y/o, male, 6'0, 190, bf estimate ~9-12, lift hard 5 days a week and cardio 2 times a week. If anyone could give me some notes/criticisms/ideas on it I would greatly appreciate it. Sorry if it doesn't line up very well, I had to try copying it from Excel which didn't work out too well.
Time Protein(g) Carb(g) Fat(g) Total Calories
5:00am 8oz skim milk 8.5 12 0.4 85
1 cup kashi cereal 9 36 3 190
2 Tbsp Ground Flax Seeds 3 5 5 80
1 scoop ON protein powder 24 4 1 120
Total 44.5 57 9.4 475
8:00am 1 apple 1 30 0 124
28 almonds 7 6.5 17 195
1 scoop ON protein powder 24 4 1 120
Total 32 40.5 18 439
11:00am 1 cup Brown Rice 4.5 45 1.6 220
1 serving pork 22 0 3 122
Total 26.5 45 4.6 342
Hi, I'm just wondering how I did. I'm for sure going to add in some green vegetables such as spinach and brocoli, but otherwise everything else is okay right? I'll also be sure to add in some substitutes of equal macros such as chicken and tuna in order to spice it up! Fat/Carb/Protein ratios don't matter right? I've heard people state that 20/40/40 is the golden ratio, but I think I'm close enough. By my stats I've calculated that I need around 2750-2800 cals to bulk, which is roughly what I'm going to hit depending on the accuracy of the food labels. Thanks for taking the time to look over this, I really appreciate it!
Hi, I'm just wondering how I did. I'm for sure going to add in some green vegetables such as spinach and brocoli, but otherwise everything else is okay right? I'll also be sure to add in some substitutes of equal macros such as chicken and tuna in order to spice it up! Fat/Carb/Protein ratios don't matter right? I've heard people state that 20/40/40 is the golden ratio, but I think I'm close enough. By my stats I've calculated that I need around 2750-2800 cals to bulk, which is roughly what I'm going to hit depending on the accuracy of the food labels. Thanks for taking the time to look over this, I really appreciate it!
ratios dont matter
totals do
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Forever grateful to: emma-leigh, markVI, scooter
and inspired by: Riaden
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
Check out my articles :
http://shreddedrevolution.com/carb-loading-cycling/
Okay guys, I've been reading these forums like crazy! I need help and figured I'd go straight to the people who know all the ins and outs. I'm trying to lose fat...and QUICKLY. I have finally had the revelation that I'm an extremist...I function best on very strict/difficult tasks! So I decided to apply it to my everyday dieting life to get results.
Goals: Lose as much fat as possible in the shortest amount of time (we're talking 8-15 weeks...cutting cycle??)
Gain some strength, esp upper body strength.
I am vegan, and just did a 2 week cleanse made up of fruits, veggies, and lean protein. I got great results but I ate ONLY 500-800 cals a day. I would like to come up with something I can stick to, more like a cutting cycle, but a strict one at that. I don't want to mess up my metabolism. I have 32 lbs of fat on me BTW-- GO HARD OR GO HOME IS MY MOTTO! So this is what I've come up with:
Daily Diet: (can be found on myfitnesspal.com/mgbur01 see the log for monday feb 4)
Macros: 45% carbs/ 24% protein/ 31% fat (obviously if i replace the amy's burger with a protein shake my protein will be a little higher)
This comes out to 1251 calories and total protein is 78 grams. I exercise 6x a week- for the past 2 weeks I've been doing 30 mins interval training on the treadmill (1 min of about 6.0 pace, 10 incline every 3-4 mins) and weight lifting...alternating upper and lower body, 12-15 reps...feeling the burn when I reach 10. Saturdays I add in a SS 45 min cardio jog instead of the interval (jog for about 25 mins, then walk for maybe 5-10 mins, then jog again to finish, and I go swimming for 30 mins to stretch out my muscles and get a little more cardio, but I don't kill myself in the pool. I just love swimming haha and the cold water feels great!
Let me just recap that my goal is to lose fat as quickly as possible. I work for a modeling agency and just started going out on auditions so I want to get my measurements down. Eventually I will look into fitness modeling, but for now I'm trying to get LEAN. by the end of the week I'll be drinking about 100+ oz of water. (I drink 64 at least as of late).
The last measurements I had were taken in October. I gained some muscle since then and lost some fat, but I haven't remeasured since.
Bust: 34D
Waist: 28
Hips: 38
I have also thought of possibly doing another 1 week cleanse of low calories, mainly fruits and veggies with some protein. Then resume the above diet for a week or two, then repeat. I don't want to do a low calorie diet for too long (under 1100 is low to me) because I'm afraid I will gain pure fat if I have a cheat day.
Also, on the topic of cheat days/meals...what do you all recommend? All I want on a cheat day is fruit snacks, chocolate, a Luna or good Greens protein bar, and potato bread toast. I could easily eat 1000+ cals of these, but I think if I control it and allow myself 300 cals of fruit snacks, 200 cals for chocolate, I might not go crazyyyy if I know it's okay and won't totally sabotage me.
Any ideas on this diet? Are my macros all out of whack? Should I be cycling some other way, or just sticking to this diet? Cheat day/ no cheat day? You guys would be an awesome help to me, thanks in advance!!!
ok ive added an extra PB sandwich and some almonds with my snacks. fats seem to have gone up abit.
anything else?
post total cals and macros
Originally Posted by Mishka1989
Macros: 45% carbs/ 24% protein/ 31% fat (obviously if i replace the amy's burger with a protein shake my protein will be a little higher)
This comes out to 1251 calories and total protein is 78 grams. I exercise 6x a week- for the past 2 weeks I've been doing 30 mins interval training on the treadmill (1 min of about 6.0 pace, 10 incline every 3-4 mins) and weight lifting..
ratios dont matter
cals and protein are too low
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Forever grateful to: emma-leigh, markVI, scooter
and inspired by: Riaden
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
Check out my articles :
http://shreddedrevolution.com/carb-loading-cycling/
post total cals and macros
ratios dont matter
cals and protein are too low
What about 1325 cals, 98g protein Sunday thru Friday w a cheat day Saturday adding 500 more cals? How do you feel about cheat days in general?? Not on my off day.
What about 1325 cals, 98g protein Sunday thru Friday w a cheat day Saturday adding 500 more cals? How do you feel about cheat days in general?? Not on my off day.
okay after some more research i've decided to hit 1400 cals daily, keep my workouts at 450-500 cals, and have one cheat day (but I don't want to go crazy). Also, should I be eating 1400 NET cals, because my workouts will put me at about 1000 cals net.
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