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

[determined4000]

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

fats

[ms464]

fats

Cheers man! il incorporate some more fats in the diet

[FDStrength]

Im in a cutting phase and trying to eat every 3hrs but have trouble fittin them in.
1030-11 breakfast
1-2 is the gym so I don't eat because of preworkout dilution.
3-4 post workout shake
5-6 real meal
9-10 meal
12-1 bed

I want to fit in 6 but don't truely know weather this is anything to stress about. And yes I really do sleep that much most days.

[determined4000]

Im in a cutting phase and trying to eat every 3hrs but have trouble fittin them in.
1030-11 breakfast
1-2 is the gym so I don't eat because of preworkout dilution.
3-4 post workout shake
5-6 real meal
9-10 meal
12-1 bed

I want to fit in 6 but don't truely know weather this is anything to stress about. And yes I really do sleep that much most days.

# of meals doesnt matter

[gsaadeh95]

im 5'6 and 143

Meal1: 2 whole eggs/ 2 egg whites
2 whole wheat toast
1 Glass Low fat Milk
1 fruit/ 1 Veggie

meal2: 2 whole wheat toast
2 tbsp peanut butter
1 fruit

meal3: 2 cups homemade cooking
1 cup rice
1 salad
1 fruit

meal4( After workout): 2 scoops whey
1 bannana

meal5: 8oz chicken breast
1 salad

Meal6: (before bed) : 1 glass low fat milk + 14 almonds

[BlackMambaFan]

Now you guys are doing the same thing youre complaining about...

[determined4000]

im 5'6 and 143

Meal1: 2 whole eggs/ 2 egg whites
2 whole wheat toast
1 Glass Low fat Milk
1 fruit/ 1 Veggie

meal2: 2 whole wheat toast
2 tbsp peanut butter
1 fruit

meal3: 2 cups homemade cooking
1 cup rice
1 salad
1 fruit

meal4( After workout): 2 scoops whey


meal5: 8oz chicken breast
1 salad

Meal6: (before bed) : 1 glass low fat milk + 14 almonds

you also need to calculate macros
diet looks low in fat

[gsaadeh95]

you also need to calculate macros
diet looks low in fat

2800 calorie
protein 186g
carbs 293g
fat 90g

[Vinhx]

Need a diet critique please. Not seeing many gains
My goal is to lose weight but yeah, been on this diet for a while

Anyways here it is:
Upon waking:
Protein shake
Multi vitamin
Fish oil
Coffee
Pre Workout sups (Mesomorph + Carnitine)
Bcaa (Purple Wraath)

After workout
Protein shake + Glutamine
Bcaa (Purple Wraath)

Post workout
Apple or Banana
250g Turkey Mince (388 Cal[23.5g Fat/1.3g carb/ 44g Pro])
20g Skim milk cottage cheese (18 Cal [0.4g Fat/0.7g carb/2.7g Pro])
150g Spinach (47 Cal [0.8g fat/2.4g carb/5.3g Pro])
2 Portabello Mushrooms (9 cal [0g Fat / 1.6g carb/ 1g Pro])
Total :462 Calories (24.7g Fat/6g Carb/51g Protein)

Meal 2
400g Beef Blade steak (656 Cal [16g Fat/0carb/128g Pro])
150g Spinach (47 Cal [0.8g fat/2.4g carb/5.3g Pro])
Total: 703 Calories (16.8g Fat/ 2.4g Carb/ 133.3g Protein)

Snack
Aussie Bodies HPLC Protein Bar (380 Cal 45g Pro/12g Fat/8g Carb)
Apple

Meal 3
300g Chicken breast (skinless and trimmed of all fat) (495 Cal [10.7 fat/0gCarb/ 93.1g Pro])
150g Spinach (47 Cal [0.8g fat/2.4g carb/5.3g Pro])
2 Portabello Mushrooms (9 cal [0g Fat / 1.6g carb/ 1g Pro])
Total:551 Calories (11.5g Fat/ 4g Carb/ 99.4g Protein)

1 Tbsp Creamed Cottage cheese before bed (24 cal [1.1g fat/ 0.4g Carb/ 3.1g Pro])

Critique please
Grand Total (included macros from protein shakes) :
1980 Cal
66g Total Fat
20.8g Carbohydrates
346.8g Protein


I do however crumble under the ocassional sweet tooth craving eg. cookies/muffins/waffles.

Updated with macros

[determined4000]

update again with macros totals

Need a diet critique please. Not seeing many gains
My goal is to lose weight but yeah, been on this diet for a while

Anyways here it is:
Upon waking:
Protein shake
Multi vitamin
Fish oil
Coffee
Pre Workout sups (Mesomorph + Carnitine)
Bcaa (Purple Wraath)

After workout
Protein shake + Glutamine
Bcaa (Purple Wraath)

Post workout
Apple or Banana
250g Turkey Mince (388 Cal[23.5g Fat/1.3g carb/ 44g Pro])
20g Skim milk cottage cheese (18 Cal [0.4g Fat/0.7g carb/2.7g Pro])
150g Spinach (47 Cal [0.8g fat/2.4g carb/5.3g Pro])
2 Portabello Mushrooms (9 cal [0g Fat / 1.6g carb/ 1g Pro])
Total :462 Calories (24.7g Fat/6g Carb/51g Protein)

Meal 2
400g Beef Blade steak (656 Cal [16g Fat/0carb/128g Pro])
150g Spinach (47 Cal [0.8g fat/2.4g carb/5.3g Pro])
Total: 703 Calories (16.8g Fat/ 2.4g Carb/ 133.3g Protein)

Snack
Aussie Bodies HPLC Protein Bar (380 Cal 45g Pro/12g Fat/8g Carb)
Apple

Meal 3
300g Chicken breast (skinless and trimmed of all fat) (495 Cal [10.7 fat/0gCarb/ 93.1g Pro])
150g Spinach (47 Cal [0.8g fat/2.4g carb/5.3g Pro])
2 Portabello Mushrooms (9 cal [0g Fat / 1.6g carb/ 1g Pro])
Total:551 Calories (11.5g Fat/ 4g Carb/ 99.4g Protein)

1 Tbsp Creamed Cottage cheese before bed (24 cal [1.1g fat/ 0.4g Carb/ 3.1g Pro])

Critique please

I do however crumble under the ocassional sweet tooth craving eg. cookies/muffins/waffles.

Updated with macros

[Vinhx]

Re edited with grand total of macros

[Metalhead553]

350g carbs 220 pro 65-70 fats

im 5'10' and 160 lbs .. bulking

[determined4000]

Re edited with grand total of macros

your diet is stupid
no offense

Protein is insanely high and carbs and fat too low (1-1.5g/lb in protein, .4-.5g/lb in fat)
You also arent counting things accurately if you eat a banana and only have a total of 20 carbs for the day

[MrRevhead]

Any advice will be greatly appreciated.

6" (182cm) 107kg (235lbs)

I will be doing IF, weight training 3 x a week, with 20 min cardio in the AM fasted.

I am aiming for 2000 cals per day while I cut.

During my feeding window I will consume the following:

2 x Boiled Eggs
200g Oats
100g Tuna
4-500g (0.9-1.1lbs) Chicken Breast
100g mixed Vegies (Brocolli, Beans, Cauliflower)
100g Red Lentils
15 x Almonds
3 x Scoops of ON 100% Gold Standard Whey

Total Cals = 1986
Protein: 290g (62%)
Fats: 50g (24%)
Carbs: 70g (15%)

Please critique

[determined4000]

Total Cals = 1986
Protein: 290g (62%)
Fats: 50g (24%)
Carbs: 70g (15%)

Please critique

How did you come up with these?
How much have you been eating?
your fat intake is far too low

[MrRevhead]

How did you come up with these?
How much have you been eating?
your fat intake is far too low

Using a tracking website called calorieking

I am trying to limit my carbs to be low as possible.

What would you recommend to increase my fats?

I don't mind substituting some of my other foods in order to do this.

Thanks for your feedback

[determined4000]

Using a tracking website called calorieking

I am trying to limit my carbs to be low as possible.

What would you recommend to increase my fats?

I don't mind substituting some of my other foods in order to do this.

Thanks for your feedback

I mean, how did you decide on 2000 cals
seems very low
Fat should be at least 75-80grams

[MrRevhead]

I mean, how did you decide on 2000 cals
seems very low
Fat should be at least 75-80grams

Admittedly, the website generated the figure after answering the questions and putting in appropriate details.

Calculating my BMR, it is approximately 2300, so I subtracted from that.

What macro and calorie intake would you recommend?

[determined4000]

Admittedly, the website generated the figure after answering the questions and putting in appropriate details.

Calculating my BMR, it is approximately 2300, so I subtracted from that.

What macro and calorie intake would you recommend?

no
You calculate BMR, add activity and subtract from that

[MrRevhead]

no
You calculate BMR, add activity and subtract from that

Thanks for that.

So I should be aiming for about 2500 cals a day it seems.

[hammer92]

Total Calories= 3500
Carbs- 350g
Protein- 262g
Fat- 116g

Total BMR= 1801 x 1.9=3400 for physical training 2x a day etc.

My question is for athletic performance is 40/30/30 optimal with training 2x a day?

If I have AM conditioning should I have a proats shake prior?

[sunglee]

Weight: 179 lbs
Height: 5'7"
Age: 36
BMR: 1700-1750
TDEE: 2650 (according to the sticky. give or take 50kcal)

Current Macro
Calories: 1785
Carb: 110
Fat: 70
Protein: 182

Trying to cut i was eating about 2100 kcal/day but didn't have much result and decided to lower again. What do you guys think? i feel like my diet is in check but haven't seen the results much. Maybe .5 per week weight loss or so. trying to at least lose 1lb per week.

Breakfast
ON Standard Whey Protein, 1 Rounded Scoop (30.4g)
Oscar Meyer - Smoked Ham Water Added, 2 slices
Eggs - Whole, raw, 2 large
Quaker Oats - Traditional Oats, 15 g
364 13 13 46

Morning Snack
Heb - Almonds Natural, 1.5 oz.
240 9 21 9

Lunch
Dole - Spring Mix Salad, 2 cups
Market Side - Broccoli Florets, 42.5 G
Nature Sweet - Cherry Tomatoes, 5 tomato
Chicken - Breast, meat only, cooked, roasted, 100 g
Three Cheese-Monterey Jack/Colby & Cheddar, 0.25 cup
323 11 13 41

Mid Snack
Smucker's - Natural Peanut Butter - Creamy , 2 Tbsp
200 6 16 7

P/W Meal
Rice - Brown, medium-grain, cooked, 0.5 cup
Walmart Tilapia Fillets - Fish, 6 oz
259 23 5 32

Post
Genr8 - Vitargo S2, 1 scoops
ON Gold Standard 100% Whey Protein - D1 rounded scoop (30.4g)
Simply Kraft - Fat Free Small Curd Cottage Cheese, 0.5 cup
Optimum Gold Standard 100% Casin - Creamy Vanilla, 0.5 Heaping Scoop (32g)
400 48 2 47

[angelinabee]

Please critique this typical diet of a 33 year old, 5'2", 138 pound female who has lost over 150 pounds and has 20 more to lose:

Breakfast:
High fiber, light whole grain english muffin
One egg white with a tiny pinch of low fat cheddar cheese

Lunch:
Three cups of greens such as spinach
bean sprouts
Spoon full of shredded hard boiled eggs
Small spoon full of feta cheese
Two tablespoons of chickpeas
Small drizzle of reduced fat balsamic vinegarette

Snack:
Same as breakfast

Dinner:
Grilled salmon fillet
Half a cup of brown rice
Green beans (or another vegetable)

Dessert:
A banana or a small bowl of strawberries

[determined4000]

Please critique this typical diet of a 33 year old, 5'2", 138 pound female who has lost over 150 pounds and has 20 more to lose:

Breakfast:
High fiber, light whole grain english muffin
One egg white with a tiny pinch of low fat cheddar cheese

Lunch:
Three cups of greens such as spinach
bean sprouts
Spoon full of shredded hard boiled eggs
Small spoon full of feta cheese
Two tablespoons of chickpeas
Small drizzle of reduced fat balsamic vinegarette

Snack:
Same as breakfast

Dinner:
Grilled salmon fillet
Half a cup of brown rice
Green beans (or another vegetable)

Dessert:
A banana or a small bowl of strawberries

looks healthy
do you know how much protein you get?

[bballer_13_13]

haha same here

[lumocolor]

Macronutrient Needs

Protein
Moderate bodyfat = 1-1.33g per pound TOTAL weight [or ~ 1.25g/pound lean mass if bodyfat known]
1.2g x 138 = 165.6 ~ 166grams

Fats
Average or lean bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
0.5 x 138 = 69grams

Carbs
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
3.5 x 138 = 483grams

Does this sound about right?

Caloric Intake

Based on http : //www . gnorb . net/1035/how-many-calories-does-a-person-need-in-a-day

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

= 66 + (6.23 x 138) + (12.7 x 66) - (6.8 x 17)
BMR = 1648.34

BMR x Activity level
1648.33 x 1.725
= 2 843.36925

Goal: Mass Gain
2843.36925 x 1.10 = 3 127.696
2843.36925 x 1.20 = 3 412.032

Does this sound about right? (I am doing Allpro's beginner routine, unsure of what level of activity that is in accordance with carb calculating based on the sticky)

[JourneyToSwol]

Hey guys! I'm new to the nutrition scene and ready to take my training seriously. I have done a lot of reading through the stickies and I think I have my macros calculated correctly, but I just need a critique.

Weight: 165lbs/75kg
Height: 5' 10" (70in/177.8cm)
Calculated BMR: 1853
TEE (I think this is right...): 2873
BodyFat: 11-13%

I am going by the standard 40/40/20 (p/c/f) for bulking.

Required calories: 3373
Macros: 337.3/337.3/75

My goal is to get to 180lbs and stay around the same BodyFat%. Is this goal viable with my current macro values and calorie intake (assuming they are correctly calculated)?

Would appreciate any help with this! And if I have left out any important info, please let me know.

[determined4000]

Hey guys! I'm new to the nutrition scene and ready to take my training seriously. I have done a lot of reading through the stickies and I think I have my macros calculated correctly, but I just need a critique.

Weight: 165lbs/75kg
Height: 5' 10" (70in/177.8cm)
Calculated BMR: 1853
TEE (I think this is right...): 2873
BodyFat: 11-13%

I am going by the standard 40/40/20 (p/c/f) for bulking.

Required calories: 3373
Macros: 337.3/337.3/75

My goal is to get to 180lbs and stay around the same BodyFat%. Is this goal viable with my current macro values and calorie intake (assuming they are correctly calculated)?

Would appreciate any help with this! And if I have left out any important info, please let me know.

you didnt read the stickies well enough
% mean nothing for macros
recalculate based on your weight (re-read stickies)

[dzonez]

I have been working out for the past year (4-5 days per week) with little results. Thinking i need to change my nutrition to see the results as i was around 200 pounds until the past couple of years when i decided to get in shape. Currently im at 170 pounds. Any help would be aprreciated

Height : 5'7
Weight: 170 pounds
Body Fat : 18-19
Calories to keep current weight: 2500

I was looking to cut and get around 12-13 percent body fat while maintaining 165 lb's this is the plan i'm planing on using below:

2000/cal
180g protein
170g carbs
70g fat

Again any suggestions are aprreciated

[72ogerrabbit]

170 5'11" 11-13%bf looking to bulk
Starting next week the only activity I will be doing besides lifting is walking for 1.5-2 hours at work and carying light objects, and I will be on my feet for 6-7 hours at work but nothing too intense.

I will be working 6-7 days a week

Will be following Kris Gethin 12 week trainer massive muscle but I will count my work as cardio.

I'm guessing 3000-3500 cals a day

If 3000 I will be eating 375C, 225P, 67F

Do those macros sound fine?