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

[determined4000]

How does it look now? I have Got two days.

much better

[Negncic]

Another clueless soul looking for direction. I am a 45 year old male. I am 6'1" and currently weigh 261. I am shooting for 2100 calories per day. Here is an outline of what I am eating.
I like to work out shortly after I wake up and after drinking a pre workout drink. After exercising I have :
A protein shake with almond/coconut milk -288 calories,49 protein(61 on sculpt days) 4 carbs 2 fat
Lunch is usually a salad of romaine/kale with tuna/chicken or beans 400 cal
Snacks consist of various fruits and nuts throughout the day
Quest Protein bar 200 cal 20 protein 4 net carbs 17 fiber
Dinner is 6-8 oz of chicken/ with 2 different vegetables and a salad.

I have been averaging.
2000 calories
60 fat
160 protein
160 carbs
30-40 fiber

After reading Emma's post and some calculations, it looks like I need to up the protein and the fat. I am also going to be upping the Calories to 2200. Upping the protein is no problem but what is a good way to up the fat? I am already eating almonds and/or peanut butter. More nuts? Adding some cheese?


Any and all constructive criticism is welcomed and encouraged. Thank you very much

[determined4000]

Another clueless soul looking for direction. I am a 45 year old male. I am 6'1" and currently weigh 261. I am shooting for 2100 calories per day. Here is an outline of what I am eating.
I like to work out shortly after I wake up and after drinking a pre workout drink. After exercising I have :
A protein shake with almond/coconut milk -288 calories,49 protein(61 on sculpt days) 4 carbs 2 fat
Lunch is usually a salad of romaine/kale with tuna/chicken or beans 400 cal
Snacks consist of various fruits and nuts throughout the day
Quest Protein bar 200 cal 20 protein 4 net carbs 17 fiber
Dinner is 6-8 oz of chicken/ with 2 different vegetables and a salad.

I have been averaging.
2000 calories
60 fat
160 protein
160 carbs
30-40 fiber

After reading Emma's post and some calculations, it looks like I need to up the protein and the fat. I am also going to be upping the Calories to 2200. Upping the protein is no problem but what is a good way to up the fat? I am already eating almonds and/or peanut butter. More nuts? Adding some cheese?

oils,
Any and all constructive criticism is welcomed and encouraged. Thank you very much

coconut, oils dressings

[laguy821]

Lol, same here.

Totally support! :-)

[jnamer]

Hey guys,

I'm new to working out and nutrition. I have only modified my diet over the last month, but have been very consistent about it. I'm 22, 5'8", and 155 lbs. Here is the current diet:


Breakfast Total - 519 calories, 4.5 g fat, 108.3 g carb, 20.1 g protein
GoLean! Crunch cereal
Skim Milk
Blueberries
Banana
Pure Squeezed Light Orange Juice

Lunch Total - 200 calories, 2.6 g fat, 13 g carb, 32 g protein
1 Can Tuna Fish
Salad (Iceberg, Cucumber, Tomato)

Post Workout Total - 180 calories, 1.5 g fat, 4.5 g carb, 36 g protein
1.5 Scoops Whey w/ Water

Dinner Total - 506 calories, 17 g fat, 41.6 g carb, 47 g protein
Grilled Chicken Breast
Whole Wheat Pita Mini Pocket
Celery
Spinach
Almonds

Late Night Snack Total - 525 calories, 20.4 g fat, 83 g carb, 18.3 g protein
Whole Wheat Bread
Natural Peanut Butter
All Fruit Grape Jelly
Banana

OVERALL TOTAL
1930 Calories
46 g Fat
250.4 g Carbohydrates
153.4 g Protein

Please let me know any way to modify it! I also have a cheat day once a week.
Thanks for everything! You guys inspire me!

[bboytommy]

what are you looking to do? (bulk, cut, maintain)

your fat grams are pretty low. i'm 128lb and am eating 82g fat daily. great food variations though!.

[jnamer]

To be honest, i'm not sure if i'm trying to bulk or cut. I've always been 'skinny fat', and hope to maintain a similar weight but replace the small layer of fat with muscle and eventually just "fill out". I tried to create a nutrition plan that would provide enough protein to build muscle but low enough fat and cals to lose the small layer of fat. Is this a bad idea? I've only been lifting/dieting for about a month and am still very new to all of this.

Thank you for your input!

[_pure_mule_]

Hey everyone, training about a year now. Really focusing on getting my diet right and hopefully get shredded in time for summer so would appreciate any help you have to offer! Heres some basic facts. Height- around 5.8. Weight: 165 Aiming for: 2100 cals(cutting). Macros: 210g protein 210g carbs 47g fat. Have a medium metabolic rate. Train 5 times a week.


Breakfast Total - 410 calories
-1 scoop ON protein shake
-30g peanut butter
-1 banana
-multivitamin
-fish oil capsule

Lunch Total - 496 cals
-75g brown rice
-1 chicken breast


Meal 3: 140 cals. Protein-34g. Carbs-0g.
tin of tuna

Dinner Total - roughy 500
-meat (i know its fairly vague but I have different meet everyday)
-1/2 sweet potatoe
-1 cup of peas/sweetcorn

Preworkout: jack 3d and 5g creatine

post workout: 414 cals. protein-36g. carbs-60g fats-0.
-1 and 1/2 scoop of ON protein
-60g glucose

Last meal:
-1 chicken breast ( 231 cals, 43g protein, fats 5g.)
-30g peanut butter ( 190 cals, protein 8g, fats 16g, carbs 3.2)

[person101]

How does this look. I am 6'2 6'3 and 205 I am wanting to cut. Are these numbers correct for a cut?
Total Calories 2,800
Carbs 200
Protein 250

[determined4000]

How does this look. I am 6'2 6'3 and 205 I am wanting to cut. Are these numbers correct for a cut?
Total Calories 2,800
Carbs 200
Protein 250

looks fine
try it out and access changes based on rate of loss

[RiccardoG]

protein is way higher than you need.
225 (1.5g/ total bw) is more than enough to be honest
You aren't harming yourself, but many may prefer higher fat and carbs for dietary flexibility and energy in the gym

I think you are right.

I workout at 5 pm and am reaching a plateau, so need to change something. I am actually now at 10% BF, would like to keep cutting slowly but am in need of increasing muscle mass.
Still at 156lbs with ultimate goal of 170/175 at 5/7%

This is my tweaked diet

Meal 1 - 335cal 33p 47c 6f
Meal 2 - 220cal 42p 10c 1f
Meal 3 - 488cal 47p 28c 13f
Meal 4 - 370cal 47p 37c 4f (pre-workout)
Meal 5 - 201cal 13p 35c 1f (post-workout)
Meal 6 - 1,060cal 32p 87c 30f (dinner.... )
Meal 7 - 100cal 18p 7C 0f

Total 2,774cal 232p 251c 55f (43%/47%/10%)

I also used to do 30min cardio high intenisty before my workout but now I will be switching to the cardio post-workout to have more energy to lift
Day 1 biceps/triceps/forearms + 30min cardio
Day 2 lats/abs + 30min cardio
Day 3 lowerbody+abs
Day 4 chest + 30mins cadio
Day 5 abs + 45mins cardio
Day 6/7 rest
I cannot do shoulders as I have a tendonitis on my right shoulder ...

Thanks

R.

[lorahhickman]

Hi I was wondering if any of you could give me some guidance.
I have read most of the sticky's and am pretty sure I have a basic, if not rubbish basic idea of what I should be doing but every time I talk to somebody at my gym they tell me something else and then I get confused.
I'm 5'8, currently 68kg and 24% body fat (give or take I don't trust calipers). Using the sticky's I guess my maintance at 2040 (30 x 68kg)
I generally do 4x 45minutes full body workouts a week (compound movements supersets etc) and 2x 15 minute lots of interval training on the treadmill (90 seconds sprint 90 seconds walk)

For the past god knows how long I have been attempting to live off 1200-1300 calories
with an approximate
40g carb
130g protein
65g fat

After 10 or so days I feel shattered can hardly get out of bed, I go to work, Go to the gym and go to bed, then carb binge like I don't know what. Which has put me in a sh*t cycle that I am not happy with. People at the gym said I am eating enough which is why I'm so lost.
Its probably a really stupid question but have I cut my calories to low? I read somewhere that if you are getting your energy from fat that your required calories will be lower but have I gone OTT?

Any help really appreciated.

[RSFGunney]

Please can someone crit my math and make sure its correct.

My Figures:
AGE: 24
Weight: 127kg
Lean weight: 85kg (Estimation on 35% body fat)

Calorie Requirements:
BMR: 2321calories
TEF: 3715 calories
Recommended for weight Loss: 2800 Calories

Maintenance Macro Nutrient Needs
Protein: 179g (based on 1.4 x body weight) = 716 cal
Fats: 83g (based on 1 x lean weight) = 784 cal
Carbs: 576g (based on 4.5 x weight) = 230 cal
Total: 3770 cal

Current Diet Setup
Protein: 125g = 500 cal
Fats: 45g = 405 cal
Carbs: 141g = 564 cal
Average Day Total: 1500 cal

Current Exercise
Lifting according to Chris Gethins plan (5 days a week)
40 min Cardio every day (20min bike warm up at 280 cal + 20 step machine at 270 cal)
Polar FT 80 measuring average of 800cal burned per workout

Current Supplements
Creatine: 1 tsp every day
L Carthinine: 2 tsp with training
Protein Powder: 60g daily

Notes:
I know I should be eating more on a daily basis but I can only imagine a slow metabolism, I used to have thyroid issues, with the above setup I’m not tired, sluggish or anything (in fact I feel great!) I’m lifting at my max every session and have limited muscle soreness, and am working harder and faster on cardio every day.

I only started in the gym last month. Prior to that it was pure dieting and I went down from 139kg to 130kg. My scale and measurements haven’t changed much in the last month on this set up (I know there is probably 2kg from the water retention and a bit of muscle building going on. The goal is to lose fat (all of it, all 35kg) by the end of this year and keep some of my muscle.

[determined4000]

Please can someone crit my math and make sure its correct.

My Figures:
AGE: 24
Weight: 127kg
Lean weight: 85kg (Estimation on 35% body fat)

Calorie Requirements:
BMR: 2321calories
TEF: 3715 calories
Recommended for weight Loss: 2800 Calories

Maintenance Macro Nutrient Needs
Protein: 179g (based on 1.4 x body weight) = 716 cal
Fats: 83g (based on 1 x lean weight) = 784 cal
Carbs: 576g (based on 4.5 x weight) = 230 cal
Total: 3770 cal

Current Diet Setup
Protein: 125g = 500 cal
Fats: 45g = 405 cal
Carbs: 141g = 564 cal
Average Day Total: 1500 cal

Current Exercise
Lifting according to Chris Gethins plan (5 days a week)
40 min Cardio every day (20min bike warm up at 280 cal + 20 step machine at 270 cal)
Polar FT 80 measuring average of 800cal burned per workout

Current Supplements
Creatine: 1 tsp every day
L Carthinine: 2 tsp with training
Protein Powder: 60g daily

Notes:
I know I should be eating more on a daily basis but I can only imagine a slow metabolism, I used to have thyroid issues, with the above setup I’m not tired, sluggish or anything (in fact I feel great!) I’m lifting at my max every session and have limited muscle soreness, and am working harder and faster on cardio every day.

I only started in the gym last month. Prior to that it was pure dieting and I went down from 139kg to 130kg. My scale and measurements haven’t changed much in the last month on this set up (I know there is probably 2kg from the water retention and a bit of muscle building going on. The goal is to lose fat (all of it, all 35kg) by the end of this year and keep some of my muscle.

how you calculated maintenance is wrong
read the stickies and use that for an estimate
there is no carb "need", your calorie need is based on activity

[RSFGunney]

Thanks, will read through again. I know we only NEED fats and protiens from the stickies.

Any comment on the bigger picture?

[determined4000]

Thanks, will read through again. I know we only NEED fats and protiens from the stickies.

Any comment on the bigger picture?

your planned protein intake is FAR too low
so is fat
Up those up considerably and then incorporate carbs as you can
I would suggest at least 225g protein
75g of fat
rest carbs (which probably wont be a lot-->get them from quality and satiating sources like veg, fruit, lf cheese, etc)

[RSFGunney]

Thanks!!

[determined4000]

You should be counting your protein powder into your calories and macros if you aren't

[RSFGunney]

Thanks, yes I was tought that EVERYTHING past the lips get counted, currently on:

Shake (2 a day)
- 1 scoop Protein powder
- 1 banana or apple
- 2 tsp PB
- 1/2 cup milk
- (Sometimes I add some oats)

Other
- Tuna, lots and lots of tuna (always with a small bit of mayo), I LOVE tuna.
- Grilled chicken breast & Steak
- Riveta
- Broccoli, carrots, cucumber lettuce, tomatoes
- Almonds or pumpkin seeds
- Cottage cheese

Will increase the protein in hard foods so I can eat more. Im on IF so I'll enjoy getting the adional fats and protiens in my meal as opposed to just more scoops of powder in my shake.

[determined4000]

Thanks, yes I was tought that EVERYTHING past the lips get counted, currently on:

Shake (2 a day)
- 1 scoop Protein powder
- 1 banana or apple
- 2 tsp PB
- 1/2 cup milk
- (Sometimes I add some oats)

Other
- Tuna, lots and lots of tuna (always with a small bit of mayo), I LOVE tuna.
- Grilled chicken breast & Steak
- Riveta
- Broccoli, carrots, cucumber lettuce, tomatoes
- Almonds or pumpkin seeds
- Cottage cheese

Will increase the protein in hard foods so I can eat more. Im on IF so I'll enjoy getting the adional fats and protiens in my meal as opposed to just more scoops of powder in my shake.

You dont need any shakes
I dont ever drink a shake

[RSFGunney]

Im a bussy guy, they make my life easy.

[Dodge4this]

Right im aiming for 210 lbs and currently 185 lbs im on a slow bulk taking in around 3000/3200 cals a day and am gaining around 2lbs a week(slow bulking)
Which leads me into my question should I just increase my intake of carbs because currently im taking in 1.5:1 carbs/protein and am unsure if its ok to do this or if i need more carbs
Also should I take a weght gainer if I should take in more cals/carbs and just increase my intake so i gain more weight a week or is 2lbs a week enough or should I be gaining more?

[determined4000]

Right im aiming for 210 lbs and currently 185 lbs im on a slow bulk taking in around 3000/3200 cals a day and am gaining around 2lbs a week(slow bulking)
Which leads me into my question should I just increase my intake of carbs because currently im taking in 1.5:1 carbs/protein and am unsure if its ok to do this or if i need more carbs
Also should I take a weght gainer if I should take in more cals/carbs and just increase my intake so i gain more weight a week or is 2lbs a week enough or should I be gaining more?

2lbs a week is actually pretty fast

[Dodge4this]

Ill just keep doing what im doing,
Thanks

[ixiboneheadixi]

hey guys just wondering how my diet is, im 6'4 275lbs and 18 yo

breakfast - english muffin, egg white omelet with a but of low fat cheese and 2 slices of turkey bacon or some special k cereal when i dont have time to cook that.

lunch - something like a turkey wrap in a whole wheat tortilla with lettuce, tomato, onion and a bit of cheese

snack - apple or a special k bar

dinner - chicken breast and basmati rice with a bit of spicy thai peanut sauce over the top or ground turkey tacos

snack, fat free frozen yogurt and peaches or berries

[determined4000]

hey guys just wondering how my diet is, im 6'4 275lbs and 18 yo

breakfast - english muffin, egg white omelet with a but of low fat cheese and 2 slices of turkey bacon or some special k cereal when i dont have time to cook that.

lunch - something like a turkey wrap in a whole wheat tortilla with lettuce, tomato, onion and a bit of cheese

snack - apple or a special k bar

dinner - chicken breast and basmati rice with a bit of spicy thai peanut sauce over the top or ground turkey tacos

snack, fat free frozen yogurt and peaches or berries

what are the amounts
total cals, protein, fat for the day?
need more veggies

[ixiboneheadixi]

what are the amounts
total cals, protein, fat for the day?
need more veggies

im not sure on total cals, protein etc. i would have to go look on the packages, but amounts usually like one english muffin, two or three egg whites and 2 turkey bacon slices and a slice of cheese, than like a quarter pound of fat free turkey, and about the same amount of veggies in a whole wheat wrap, like one apple or one special k bar, half a chicken breast a cup of rice and then like maybe a cup of the frozen yogurt and a handful of frozen fruit is usually what i eat in the day

[determined4000]

im not sure on total cals, protein etc. i would have to go look on the packages,

thats what u should do

[ixiboneheadixi]

thats what u should do

i will when i go get groceries again, but overall just from what it is, is it like good decent or horrible or?

[ms464]

Can anyone give me any tips/advice on this cutting diet i have devised?

Meal 1: Shake and Oatmeal
Meal 2: Weight gainer shake
Meal 3:Chicken Breast, 3/4 cup brown pasta, steamed veg
Meal 4: Chicken Breast/Tin of Tuna, Steamed veg, omega 3 tabs
Meal 5: Chicken Breast/Fish/Steak, Steamed veg, 1/4 sweet potato
Meal 6: Casein Shake