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

[jtswjs22]

Alright you're eating well enough, but could be doing a lot better.

*I'm writing this entire reply assuming that you're trying to build muscle and thus put on weight

You're eating like a bird, to be quite honest with you. Eat, man! Eat! In a very basic estimate, this should be your rough goals for each day (taking into consideration your weight, estimated body-fat, and activity level)

Calories (Ketch-McArdle Calculations): At least 3,000 per day
Protein (g) per day: 180g-190g
Fat (g) per day: 144g-160g
Carbs: No Set Amount

As you can see... you're quite a ways off. But, this can be easily changed. All you need to do is alter some of the things that you eat. The first thing I would change would be your brands of protein bars and protein powders. For your situation, I'd check out the MET-RX Colossal bars. While they are a little pricy, they're great snacks, and they contain 32g of protein and about 370-400 calories per bar. Oh, and I swear to god they taste amazing. Best tasting protein bars I've ever had. Next, check out "Body Fortress" Whey Protein powder. I'm sure there's some great stuff out there, but that's the stuff I take and it does me great. Two scoops contain 60g of protein and about 300 calories. In my shake, I'll throw in about anything that tastes good. Peanut butter, Nutella, etc. My recipe currently contains 820cals, and 77g of protein.

All in all, I'd say you're just trying to eat "too healthy." Because of this, you're having a hard time finding foods that have the amount of fat you think you need with a good amount of protein. I think if you take the appropriate amount of fat into account, you'll start finding more and more foods that will suit your needs.


Cheers!

Thanks for the tips brah. Trying to cut though. Should have put that in my post, my mistake

[JKacherski88]

Thanks for the tips brah. Trying to cut though. Should have put that in my post, my mistake

Oh! In that case, you're doing just about fine. Just up your protein by a little bit. Aim for about 90g of fat, too.

Cheers!

[determined4000]

dont but at your ht and weight especially if 18
prime years for growth should not be wasted

[wbaron1]

Please stop wasting both our time and your own by posting something that looks like this:

Hey guys. How does my diet look?

Meal 1 - Oats and egg whites
Meal 2 - Protein shake
Meal 3 - Chicken breast, rice and broccoli
Meal 4 - Protein shake
Meal 5 - Steak, rice, and broccoli
Meal 6 - Protein shake and peanut butter

These kind of posts are an exercise in futility for a number of reasons. Whenever I see posts like this I immediately hit the back button on my browser without a moment of hesitation and I doubt I'm alone in my complete apathy for stuff like this. I mean this hypothetical jabronie didn't even post the quantities of what he's eating! It sounds unbelievable but I see posts like this every single day.

Here's a couple tips if you really want some help with your diet:

1. Post Macros, Not Foods
We don't care what you eat. We're going to give you the benefit of the doubt and assume your diet is mostly comprised of nutritious whole foods. We want to know how many calories you plan on eating. We also want to know the macronutrient breakdown of said caloric intake: Protein, fat, and carbs. Everything else is irrelevant. We don't care how many meals you plan on eating either. Also, save us some time by actually listing out your meal plan. Do you really plan on eating the exact same things in the exact same order for the duration of your cut/bulk, Mr. Practical? If you really believe that then you're in for a rude awakening my friend.

2. Tell Us Your Goals
In order to get honest feedback about your diet then it's imperative you make it clear what you're trying to do. In addition you need to give us your height, weight, and at least a rough estimation of your body fat. If we don't know the amount of LBM you're holding it's essentially impossible to tell you whether your approach will be effective or not. If you want some bonus points give us an idea or your activity level and general metabolic efficiency.

That's it - Pretty simple right? Take heed and you'll most likely get some helpful feedback. There's plenty of intelligent and generous folks on here more than willing to lend a hand, but you kids gotta' make it just a little bit easier on us.

Hey I'm 6 foot 4, and around 193 pounds right now. As of last week i started the keto diet and here is what my calories and macros look like.

Calories- 2350
Fat- 150 grams- 65 percent
protein-175 grams-30 percent
carbs-35 grams- 5 percent

I am tryin to get to single digit body fat, most of my fat seems to be on my hips as i have lost almost all the rest in other areas. I am around 11-12 percent body fat. I workout 6 times a week, and cardio i usually do 30 minutes of low intensity three times a week. My training is heavy resistance training, around 1 hour each session. Does my diet and workout work well for my goals?

[onlyone1234]

Me : 20yo, 5'9, 140lbs, ~13% BF, TEE (Total Energy Expenditure): 2100 Cals
Goal : Nice toned body (~9% body fat), and some muscle/definition (not competing or anything)

Current *Very dirty* cut: 1500 Cals, 136g Protein, 150g Carbs, 50g Fat.
(Was on it for a week, changing it next Saturday)

Starting this saturday, I want to bulk *slowly* while trying to be as lean as possible (I know body fat is inevitable)

I came up with this bulk diet: 2400 Cals, 148g Protein, 200g Carbs, 120g Fat

Is this good enough?

[determined4000]

Me : 20yo, 5'9, 140lbs, ~13% BF, TEE (Total Energy Expenditure): 2100 Cals
Goal : Nice toned body (~9% body fat), and some muscle/definition (not competing or anything)

Current *Very dirty* cut: 1500 Cals, 136g Protein, 150g Carbs, 50g Fat.
(Was on it for a week, changing it next Saturday)

Starting this saturday, I want to bulk *slowly* while trying to be as lean as possible (I know body fat is inevitable)

I came up with this bulk diet: 2400 Cals, 148g Protein, 200g Carbs, 120g Fat

Is this good enough?

when bulking
better off keeping fat at .4-.5g/lb and uppping your carbs

[onlyone1234]

when bulking
better off keeping fat at .4-.5g/lb and uppping your carbs

How much carbs do you think I need?

I go to the gym 5 days a week (30mins cardio 2 days, and HIIT 3 days) and I life for an hour (strength)

[JASEFIT]

Hey guys, here is my bulking diet with macro break down. Have been training for a couple of years and looking to put on some mass this winter.
Any ideas or feedback would be appreciated cheers.
Age: 25
Height: 6ft 1
Weight: 85kg
Body fat: 8%

Meal #1
• Lowans apricot almond muesli – 5g protein, 26g carbs, 5g fats
• Banana – 2g protein, 23 g carbs, 0.3g fats
• Max’s protein shake – 33.6g protein, 77.8g carbs, 2.1g fats
• 2 x fish oil caps, 1 x centrum multi vitamin
Meal #2
• 2 cans of tuna – 32g protein, 2g carbs, 2g fats
• 2 slices of multi grain bread – 12g protein, 48g carbs, 4g fats
• Salad – 3g carbs, 4g fats
Meal #3
• 200g chicken breast – 45g protein, 1g carbs, 2g fats
• 1 cup of basmati rice – 4g protein, 45g carbs, 1g fats
• 1 cup of mixed veggies – 1g protein, 12g carbs, 1g fats
Meal #4 post workout
• Max’s protein shake – 33.6g protein, 23g carbs, 2.1g fats
Meal#5
• 200g lamb – 35g protein, 4g carbs, 6 g fats
• 1 cup of basmati rice - 4g protein, 45g carbs, 1g fats
• 1 cup of mixed veggies - 1g protein, 12g carbs, 1g fats
Meal#6 Before bed
• Gold standard Vanilla casein shake – 24g protein, 3g carbs, 1g fats
Total: 232.2g protein, 405.8g carbs, 32.5g fat

[determined4000]

How much carbs do you think I need?

I go to the gym 5 days a week (30mins cardio 2 days, and HIIT 3 days) and I life for an hour (strength)

enough to gain .5-1lb/week
adjust based on progress

[jtswjs22]

5'11 180 , roughly 18% bodyfat, lifting 3 days on 1 day off with cardio

trying to lose body fat


Breakfast
1 cup oats
2 cups water
3/4 cup almond milk
1 scoop protein powder
~20 chocolate chips
1 banana
about 1/4 cup walnuts
465 calories, 10g fat, 28g protein, 71g carbs


1 scoop protein with 4 oz almond milk
170 calories, 4g fat, 21g protein, 10g carbs

Lunch
8 oz tuna
2 tbsp salsa
2 cups broccoli
2 tbsp lemon juice
1 cup brown rice
410 calories, 6g fat, 37g protein, 49g carbs

Post workout
2 scoops protein with 8 oz almond milk, 5 strawberries
280 calories, 5.5 g fat, 41g protein, 19g carbs

Luna protein bar
170 calories, 6g fat, 12g protein, 21g carbs


so thats 1645 calories, 34.5g fat, 144g protein, 197g carbs. I left out dinner, but I will eat whatever the parents make to be honest. They make healthy food all the time (eggs, deer meat, fish) but if they order a pizza ill just eat leftovers or something


Let me know if you need anymore info

Bump for any more opinions

[Foodjunky54]

5'6" 212lbs. I'm looking to build muscle and lose fat. I am currently taking in 200-215g of protein, 80-100g of fat and 50-70g of carbs.

Breakfast: 2 eggs on flax, oat bran and whole wheat tortilla

Snack: 1/2 cup egg whites and 100 calorie pack dry roasted almonds

Lunch: 8 oz chicken breast

Snack: 2% string cheese and 1 scoop protein with water.

Dinner: lean protein (8oz) and veggies

Snack: protein shake with 1% milk

This equals in macros to 200g protein, 62g carbs, and 96g of fat. 1900 calories

[determined4000]

5'6" 212lbs. I'm looking to build muscle and lose fat. I am currently taking in 200-215g of protein, 80-100g of fat and 50-70g of carbs.

Breakfast: 2 eggs on flax, oat bran and whole wheat tortilla

Snack: 1/2 cup egg whites and 100 calorie pack dry roasted almonds

Lunch: 8 oz chicken breast

Snack: 2% string cheese and 1 scoop protein with water.

Dinner: lean protein (8oz) and veggies

Snack: protein shake with 1% milk

This equals in macros to 200g protein, 62g carbs, and 96g of fat. 1900 calories

first off, you shouldnt eat the same thing everyday
macros look fine
need more veggies

[Mijass2001]

Please stop wasting both our time and your own by posting something that looks like this:

Hey guys. How does my diet look?

Meal 1 - Oats and egg whites
Meal 2 - Protein shake
Meal 3 - Chicken breast, rice and broccoli
Meal 4 - Protein shake
Meal 5 - Steak, rice, and broccoli
Meal 6 - Protein shake and peanut butter

These kind of posts are an exercise in futility for a number of reasons. Whenever I see posts like this I immediately hit the back button on my browser without a moment of hesitation and I doubt I'm alone in my complete apathy for stuff like this. I mean this hypothetical jabronie didn't even post the quantities of what he's eating! It sounds unbelievable but I see posts like this every single day.

Here's a couple tips if you really want some help with your diet:

1. Post Macros, Not Foods
We don't care what you eat. We're going to give you the benefit of the doubt and assume your diet is mostly comprised of nutritious whole foods. We want to know how many calories you plan on eating. We also want to know the macronutrient breakdown of said caloric intake: Protein, fat, and carbs. Everything else is irrelevant. We don't care how many meals you plan on eating either. Also, save us some time by actually listing out your meal plan. Do you really plan on eating the exact same things in the exact same order for the duration of your cut/bulk, Mr. Practical? If you really believe that then you're in for a rude awakening my friend.

2. Tell Us Your Goals
In order to get honest feedback about your diet then it's imperative you make it clear what you're trying to do. In addition you need to give us your height, weight, and at least a rough estimation of your body fat. If we don't know the amount of LBM you're holding it's essentially impossible to tell you whether your approach will be effective or not. If you want some bonus points give us an idea or your activity level and general metabolic efficiency.

I agree with most of what you're saying, however have never been a IIFYM person and have been pleased with my results. JMO!

[Mijass2001]

5'6" 212lbs. I'm looking to build muscle and lose fat. I am currently taking in 200-215g of protein, 80-100g of fat and 50-70g of carbs.

Breakfast: 2 eggs on flax, oat bran and whole wheat tortilla

Snack: 1/2 cup egg whites and 100 calorie pack dry roasted almonds

Lunch: 8 oz chicken breast

Snack: 2% string cheese and 1 scoop protein with water.

Dinner: lean protein (8oz) and veggies

Snack: protein shake with 1% milk

This equals in macros to 200g protein, 62g carbs, and 96g of fat. 1900 calories

''


I would recommend you replace the dairy with something else. :P ;-)

[Hulkenberg82]

So I'm 182 cm (5'9) and 72 kg (165 lbs) and I'm trying to build some muscle. I'm training 3 or 4 times a week, alternating every week and doing cardio the other days + 1 day of compelete rest.

Today I ran for 7,1 km and then did my lifting. I calculated that I burned about 2800 calories today so I should eat about 3100 kcal to grow.

06:00 Breakfast (P: 8g, C: 38g, F: 3g) - 220 kcal
Porridge with blueberries & milk

09:00 Whey Protein Shake 20g (P: 15g, C: 2g, F: 1g) - 80 kcal

10:00 Snack
2 slices of Whole grain bread w/ butter and Avocado (P: 10g, C: 44g, F: 34g) - 545 kcal

12:30 Lunch (P: 46g, C: 61g, F: 14g) - 550 kcal
Salad + long grain rice + chicken breast slices

14:30 Lunch / Snack 2 (P: 25g, C: 42g, F: 4,8g) - 326 kcal
Subway's Chicken Teriyaki Sandwich (15 cm)

16:00 Pre-workout snack (P: 7,6g, C: 49g, F: 11g) - 341 kcal
2 Bananas with peanut butter

18:30 Post-workout shake (P: 13g , C: 0,5g , F: 0,4g) - 55 kcal

19:30 Dinner (P: 60g, C: 52g, F: 22g) - 667 kcal
Whole grain noodles with chicken breast in an onion, mushroom sauce (low-fat cooking cream)

21:00 Evening snack (P: 6g, C: 71g, F: 0,7g) - 334 kcal
2 rice cakes

So all in all, I ended up with 3074 kcal (goal was 3071) and the macros were PROTEIN: 177 g, CARBS: 359 g, FAT: 91 g

How does that look? Comments, please? So I'm eating 2,3 g/kg protein. Is that a bit too much?

[determined4000]

macros look fine
id add more veggies

[Hulkenberg82]

macros look fine
id add more veggies

Well my salad is usually anywhere between 300 g - 400 g. Not much of a veggie guy anyway, but the Subway sandwich had some lettuce, cucumber and what not in it as well. I estimate I ate about 500 g worth of veggies.

[K3RB3R0S]

29 180lbs in the morning

Sedentary life except for intense 60-90 minutes session and then a lighter gym session in the evening to work on core and flexibility and if I forgot something in the AM session. 10 minute walk to and from gym. No cardio.

Probably will be happy with 9-10% BF, plan after that is to maintain weight and see how strong I can get.

1665 cal 188p 125c 43f

[K3RB3R0S]

29 180lbs in the morning

Sedentary life except for intense 60-90 minutes session and then a lighter gym session in the evening to work on core and flexibility and if I forgot something in the AM session. 10 minute walk to and from gym. No cardio.

Probably will be happy with 9-10% BF, plan after that is to maintain weight and see how strong I can get.

1665 cal 188p 125c 43f

150g Alpura Yogurt (closest to greek I can find, I think it is the same)
Protein Shake (I'm lazy)
Banana and Shake post work out #1
400g Chicken Filets
300cal of Brown rice (pre packaged bags in a box)
Half an Avocado ~100g
Tub of regular Cottage cheese...370g I think


This diet a couple of days at a time followed by a maintenance diet of 2400-2700 calories of basically the same foods but more rice and avocado, and some Oats.

[determined4000]

29 180lbs in the morning

Sedentary life except for intense 60-90 minutes session and then a lighter gym session in the evening to work on core and flexibility and if I forgot something in the AM session. 10 minute walk to and from gym. No cardio.

Probably will be happy with 9-10% BF, plan after that is to maintain weight and see how strong I can get.

1665 cal 188p 125c 43f

ca; intake seems very slow for someone your size
Fats are too low and EFAs look non-existant

[gdsingh02172]

My favorite is what I like to call "this is what I want you to think I eat when it clearly isn't."

Example -

Hi guys. I'm 5'6" 347 lbs. I have been eating 500 calories/day for the last 5 years and lift every day for at least 2 hours but I NEVER LOSE WEIGHT. WHAT DO I DO???????

drink 2 cups water in morning time after wake up.

[RiseAndGrind94]

Hey guys, newbie here. I wanted to start a CKD to cut. I'm 20, 6' 2" and I currently weigh 90kg and train around 6 times a week. I've tried to make a diet plan to cut and I've written it below. I would appreciate any advice that you can offer.

Meal format: [Meal] – Calories/Protein/Carbohydrates/Fat

Breakfast:
4 Whole Eggs – 240kcal/24g/0g/16g
50g Cheese – 135kcal/15.1g/1.2g/7.6g
3 Bacon Rashers – 162kcal/19.5g/0g/9.3g
Total: 537kcal/58.6g/1.2g/32.9g

2nd Meal:
30g Spinach – 6kcal/0.8g/0.3g/0.3g
30g Broccoli – 9kcal/0.9g/0.3g/0.2g
150g Chicken Breast – 153kcal/45.3g/0g/5.4g
Total: 168kcal/47g/0.6g/5.9g

3rd Meal (Pre-Workout):
30g Spinach – 6kcal/0.8g/0.3g/0.3g
30g Broccoli – 9kcal/0.9g/0.3g/0.2g
150g Minced Beef – 381kcal/28.3g/0g/29.7g
Pre-Workout Shake (2 scoops) – 240kcal/48g/6g/2g
Total: 636kcal/78g/6g/32.2g

4th Meal (Post-Workout):
30g Spinach – 6kcal/0.8g/0.3g/0.3g
30g Broccoli – 9kcal/0.9g/0.3g/0.2g
150g Chicken Breast – 153kcal/45.3g/0g/5.4g
Post-Workout Shake (1.5 scoops) – 180kcal/36g/4.5g/1.5g
Total: 348kcal/83g/5.1g/7.4g

5th Meal:
50g Peanut Butter – 322kcal/13.8g/3.7g/27.2g
1 can of Tuna – 105kcal/25g/0g/10.8g
1 tbsp Mayonnaise – 103kcal/0.2g/0.3g/11.2g
Total: 530kcal/39g/4g/49.2g

Daily Total: 2219kcal/305.6g/20.2g/127.6g

I'm trying to lose fat whilst hopefully putting on a little bit of muscle mass so I would be eating around 1.5g per lb of bodyweight in protein but it seems that my fat would be too low, should it not be around 200g? How d'you think I could add 70-80g quite easily?

Any advice would be much appreciated.
Thanks very much!

[K3RB3R0S]

ca; intake seems very slow for someone your size
Fats are too low and EFAs look non-existant

2-4 day very temporary very aggressive cut, and thank you, I will stop being lazy and switch the breakfast shake to salmon and more avo instead of rice, Ketoish diet for these days.

[abc129]

Hi Im currently looking to bulk on 3300 calories. I entered my diet into Myfitnesspal and it gave the following results:

Calories: 3299
Carbs: 399 grams
Fat: 102 g
Protein: 198 g
Sodium: 2,096

Should I alter my diet? Is the protein % too little? Are fat and carbs % too high for the overall calories taken in?

Thanks.

[boycaron]

Thanks

[determined4000]

Hi Im currently looking to bulk on 3300 calories. I entered my diet into Myfitnesspal and it gave the following results:

Calories: 3299
Carbs: 399 grams
Fat: 102 g
Protein: 198 g
Sodium: 2,096

Should I alter my diet? Is the protein % too little? Are fat and carbs % too high for the overall calories taken in?

Thanks.

increase carbs/protein and reduce fat to .4-.5g/lb

[K3RB3R0S]

I just had an epiphany of sorts to simplify macro and calories.

For a standard (for lack of a better word) diet Fats and Proteins are for the most part constants in relation to body weight while Carbs are the tool used to manipulate calories depending on your goals.

No idea why I never thought about it like that until now.

Just to clarify: Per pound of body weight Protein is usually around 1g and fats around .5. Carbs are used for the rest of your calories and adjusted to match your goals.

[K3RB3R0S]

Hey guys, newbie here. I wanted to start a CKD to cut. I'm 20, 6' 2" and I currently weigh 90kg and train around 6 times a week. I've tried to make a diet plan to cut and I've written it below. I would appreciate any advice that you can offer.

Daily Total: 2219kcal/305.6g/20.2g/127.6g

I'm trying to lose fat whilst hopefully putting on a little bit of muscle mass so I would be eating around 1.5g per lb of bodyweight in protein but it seems that my fat would be too low, should it not be around 200g? How d'you think I could add 70-80g quite easily?

Any advice would be much appreciated.
Thanks very much!

It's my understanding that for Keto to work properly you can't eat too much protein because it hinders the Ketosis process. Also the macro breakdown is supposed to be 30-5-65...or for every gram of protein you need a gram of fat and you should not be eating anything but green leafy veggies (but your carbs are fine).

You weigh about 200 pounds so...

200g Protein = 800 cal
200g Fat = 1800 cal
20g Carbs = 80 cal

Total = 2680
Your maintenance is ~3200 (rough estimate not knowing much about your body type etc)

So that puts you in the 500 calorie deficit that is generally recommended.

That is for your Keto days, for your 1 or 2 high carb days you should drop your fats to make way for the carbohydrate calories but I would ask more about that in the Keto section, along with double checking every thing else I wrote.

[RiseAndGrind94]

Brilliant, that makes sense, thank you very much! Okey doke, I'll check in the keto section too then.

[oligc94]

First post on the forum, but been a long-time lurker!

Basically, I have been cutting for a while, having got to a point where I was pretty overweight, and am now between 12-13% body fat. However, because of circumstances, I will be unable to cut for the next 6 weeks, so I thought I would switch to bulking instead for that period. I am not particularly worried about huge mass gains, but would really like to not gain too much fat (or no fat at all, if possible), so I was wondering whether you could check out my diet and see what you think. Any feedback is welcome!

Current stats:

Height: 182cm
Weight: 72kg
BF%: 12-13%

Diet:

Calories: 3300kcals
Protein: 190g
Fat: 100g
Carbs: 410g

Thanks in advance.