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  1. #961
    LIVING determined4000's Avatar
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    Originally Posted by ivan1995 View Post
    clean or dirty?
    both

    Originally Posted by tycoon123 View Post
    do you think its missing anything? And also 3eggs every morning is good for you?
    fine
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  2. #962
    Registered User ivan1995's Avatar
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    Originally Posted by determined4000 View Post
    both
    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

    pre-workout:
    2 wholemeal almond bread + peanut butter
    1 banana
    mashed potato

    post workout / dinner:
    1/2 cup brown rice
    beef/chicken/fish soup (with tofu and spinach) (either 1, not all)
    veggies

    evening:
    fruits, yoghurt and a cup of chocolate milk
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  3. #963
    LIVING determined4000's Avatar
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    Originally Posted by ivan1995 View Post
    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 eggs whole
    1 bowl quaker oats
    1 cup milk

    lunch:
    1 cup brown rice
    8 oz (110g) chicken breast
    2 cup fresh steamed brocolli with salad dressing

    pre-workout:
    2 wholemeal almond bread + 4tbsp peanut butter + honey
    1 banana
    mashed potatoes

    post workout / dinner:
    1 cup brown rice
    beef/chicken/fish soup (with tofu and spinach) (either 1, not all)
    veggies

    evening:
    fruits, yoghurt (2x)and a 2cups of chocolate milk
    fixed
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  4. #964
    Registered User shannon95's Avatar
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    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
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  5. #965
    Registered User ivan1995's Avatar
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    What are some replacements for brown rice? I may not be able to eat brown rice everyday because of school etc.
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  6. #966
    LIVING determined4000's Avatar
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    Originally Posted by ivan1995 View Post
    What are some replacements for brown rice? I may not be able to eat brown rice everyday because of school etc.
    any carb
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  7. #967
    Registered User Deewreck's Avatar
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    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

    Lunch: Another sandwich, probably turkey 560 cals, 36 protien, 14 fat

    Snack: Protien Shake or Bar 300 cals, 30-42 protien, fat 7

    Dinner: Chicken breast and a cup of rice (no idea)

    Before bed: Glass of nonfat milk with chai tea

    I'm 27, male, 150lbs, 8.6% body fat before i started trying to bulk, hoping to gain about 5 lb of muscle

    5 foot 7ish also

    Thanks!
    Last edited by Deewreck; 01-26-2013 at 04:21 PM.
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  8. #968
    Registered User Axshun's Avatar
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    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.

    Meal 1: 37g protein / 29g carbs / 20g fat = 456 Calories
    300g - Egg Whites
    40g - Oatmeal
    1tbls - Olive Oil
    3g - Omega 3 Fish Oil

    Meal 2: 29g protein / 8g carbs / 18g fat = 290 Calories
    1scoop - Whey Protein
    28g - Almonds

    Meal 3: 49g protein / 29g carbs / 8g fat = 379 Calories
    85g - Veggies
    3oz - Yams
    6oz - Baked Turkey Breast
    3g - Fish Oil

    Meal 4: 11g protein / 32g carbs / 18g fat = 320 calories (usually my pre-workout meal before i leave work)
    40g - Oatmeal
    28g - Almonds

    Meal 5: 23g protein / 3g carbs / 2g fat = 120 calories (post-workout shake)

    Meal 6: 61g protein / 11g carbs / 19g fat = 445 calories
    7oz - Grilled Chicken Breast
    3 Servings - Mixed Veggies (Most of the time its mushrooms/spinach/broccoli)
    1tbsp - Olive Oil

    Totals: 211g protein / 113g carbs / 85g fat = 2010 Calories

    Thanks for any advice, feedback, or criticism in advance
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  9. #969
    LIVING determined4000's Avatar
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    Originally Posted by Axshun View Post
    ,,,
    Originally Posted by Deewreck View Post
    Hi,

    Thanks!
    more veggies tp both of you
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  10. #970
    Registered User JamesUrquhart's Avatar
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    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).

    Thanks
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  11. #971
    LIVING determined4000's Avatar
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    Originally Posted by JamesUrquhart View Post
    hi,
    220g Protein
    190g Carbs
    75g Fat,

    Thanks
    fine
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  12. #972
    Registered User caderaderbs's Avatar
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    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
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  13. #973
    LIVING determined4000's Avatar
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    Originally Posted by caderaderbs View Post
    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)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  14. #974
    Registered User gwilkin3's Avatar
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    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

    2:00pm 1 Serving Chicken 36 4 3 180
    1 pack steamfresh green beans 4 20 0 120
    Total 40 24 3 300

    5:30pm 2 scoops ON protein powder 48 8 2 240
    2 Tbsp Dextrose 0 18 0 70
    Total 48 26 2 310

    8:00pm 1 serving chicken 36 4 3 180
    1 cup brown rice 4.5 45 1.6 220
    14 almonds 3.5 3.25 8.5 100
    Total 44 52.25 13.1 500

    Totals 235 244.75 50.1 2366

    Thanks for any input!
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  15. #975
    LIVING determined4000's Avatar
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    Originally Posted by gwilkin3 View Post
    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

    2:00pm 1 Serving Chicken 36 4 3 180
    1 pack steamfresh green beans 4 20 0 120
    Total 40 24 3 300

    5:30pm 2 scoops ON protein powder 48 8 2 240
    2 Tbsp Dextrose 0 18 0 70
    Total 48 26 2 310

    8:00pm 1 serving chicken 36 4 3 180
    1 cup brown rice 4.5 45 1.6 220
    14 almonds 3.5 3.25 8.5 100
    Total 44 52.25 13.1 500

    Totals 235 244.75 50.1 2366

    Thanks for any input!
    gat too low
    .4-.5g/lb
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

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    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  16. #976
    Registered User gwilkin3's Avatar
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    Originally Posted by determined4000 View Post
    gat too low
    .4-.5g/lb
    Would I just decrease my carbs to compensate for the increase in calories from upping my fats?
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  17. #977
    LIVING determined4000's Avatar
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    Originally Posted by gwilkin3 View Post
    Would I just decrease my carbs to compensate for the increase in calories from upping my fats?
    yup
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  18. #978
    Registered User Nightwing95's Avatar
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    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!
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  19. #979
    LIVING determined4000's Avatar
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    Originally Posted by Nightwing95 View Post
    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
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  20. #980
    Registered User cnash1303's Avatar
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    I'm thinking about bulking until summer and then when summer comes going into a juicing fast...basically it would be like this....

    1200-1400 calories from juicing
    600-800 calories from whey protein and milk

    I would like to do it for 60 days. Just wondering if getting all my protein from milk and whey is a bad idea?
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    LIVING determined4000's Avatar
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    Originally Posted by cnash1303 View Post
    I'm thinking about bulking until summer and then when summer comes going into a juicing fast...basically it would be like this....

    1200-1400 calories from juicing
    600-800 calories from whey protein and milk

    I would like to do it for 60 days. Just wondering if getting all my protein from milk and whey is a bad idea?
    and the benefits of 2000 cals of liquid over 2000 of food would be???
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  22. #982
    Registered User HannibalK1ng's Avatar
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    Hi, how is my diet looking?

    thanks heaps in advanced.

    Breakfast - Protein Shake with water

    Snack - low cal yogurt

    Lunch - meat/veggie filled sandwitch wholemeal bread

    Snack - yogurt or shake

    Dinner - Meat and veggies

    normally average 1300-1500 cals 150gram protein
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    Originally Posted by HannibalK1ng View Post
    Hi, how is my diet looking?

    thanks heaps in advanced.

    Breakfast - Protein Shake with water

    Snack - low cal yogurt

    Lunch - meat/veggie filled sandwitch wholemeal bread

    Snack - yogurt or shake

    Dinner - Meat and veggies

    normally average 1300-1500 cals 150gram protein
    looking like a starvation diet too low in cals, protein and fat
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  24. #984
    Registered User HannibalK1ng's Avatar
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    Originally Posted by determined4000 View Post
    looking like a starvation diet too low in cals, protein and fat
    ok ive added an extra PB sandwich and some almonds with my snacks. fats seem to have gone up abit.

    anything else?
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  25. #985
    Registered User Mishka1989's Avatar
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    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!!!
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    LIVING determined4000's Avatar
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    Originally Posted by HannibalK1ng View Post
    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 View Post
    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)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333
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  27. #987
    Registered User HannibalK1ng's Avatar
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    Originally Posted by determined4000 View Post
    post total cals and macros
    ratios dont matter
    cals and protein are too low
    1600 cals total

    42 fats
    175 carbs
    177 protein
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  28. #988
    Registered User Mishka1989's Avatar
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    Originally Posted by determined4000 View Post
    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.
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  29. #989
    Registered User Mishka1989's Avatar
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    Originally Posted by Mishka1989 View Post
    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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  30. #990
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    @ OP


    I couldn't disagree more, I think the most important way for a person to lose weight is a healthy diet.

    I think you've been sneaking too many oreo's after super my friend you seem MAD.
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