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

[MrConspicuous]

Hey there, I'm a 20 year old Female, full time student and I work at the weekend. I weigh 11 stone 2, with 23% body fat. I do kickboxing 1/2 times a week, football at least twice a week, and weight training - legs on Wednesday and my arms on a Friday.

I was wondering if my eating is enough or too much, and whether it's realistic to get me down to eventually 10 stone ish?

My typical day will consist of:

Breakfast: 40g porridge oats, medium banana, 120ml of unsweetened almond milk and a green tea.

Lunch: Brown bread, with 3 slices of bernards turkey, an orange and again a green tea.

Dinner: Chicken breast done in the oven, 100g of broccoli and 40g of brown rice.

If I'm working out that day I usually have a toasted cinnamon and raisin bagel with some peanut butter about 45 minutes before my workout.

Then a protein shake after.

I also drink roughly 5 pint of water a day.

Any help? Constructive criticism?

Hello although your diet looks clean you need to know how many calories your are consuming to effectively gain,maintain or lose weight.
I suggest your start reading the nutritional stickies by "Emma Leigh" regarding thermodynamics macros & calories. good luck

[dsc199]

Hi, I've Been lurking for a while and finally come up with a plan and need to make sure I'm going down the right tracks.

Age: 22
Weight: 95Kg
Height: 177cm

BMR according to Mifflin-St Jeor (Don't know BF%) is 1952.
Resulting TEE is 2537, x 1.3 increase from BMR

My goal is to cut so I reduced it by 10% to ~2500 calories.
I'm at the gym 4-5 times per week.

I need advice on my macros as after reading through various posts they don't seem right:
Fat: 85g (1g/kg) - not too sure if that's the right amount /kg ?
Protein: 190g (2g/kg) - not too sure if that's the right amount /kg ?
Carb: 117g

Any help would be appreciated!

[LeanTransformer]

Hi my macros for today are:

Calories: 1,743
Carbs: 138g
Fat: 51g
Protein:175g
Sodium: 1,196mg
Sugars: 80g

My aim is to drop body fat percentage from 15% to 10% while gaining muscle mass. I was wondering if this is an optimal diet or if I need to adjust any of the macros.

Height : 5'8"
Weight: 158 lbs.

[Preston8191]

Well looking for opinions on my diet.
Trying to lose body fat, more than weight. Would like to stay around 190-200. and be at 7-10% body fat. Ideally.
Ive dropped 20 pounds so far, and 4.5% body fat and been doing this diet for roughly a month, of consistant everyday (cheat meal maybe once a week)
here it is.

Breakfast @545 a.m:
typically 5 egg whites, 2 full eggs. scrambled.
lemon flavored sugar free tea
and coffee every morning

Snack @930-10
banana

Lunch:
approx. 1/2 to 3/4 chicken breast
salad
orange
granola bar
lemon tea(same as breakfast)

snack @4ish
apple, maybe few chunks of chicken


head to the gym roughly at 7 every night. so when I get home from work, pending my time I am done
ill have some chicken before I head to the gym or tuna.

protein shake post work out. and some bites of chicken or something with protein.

I travel for work, so I spend my sundays cooking food all day. I premake everything I eat for the week. Eggs and all. since the hotel I am at lacks a stove...haha
I work construction, so I burn up an appetite quick.
Im open to all suggestions and what not. Im not on any supplements. Just protein. But was thinking of getting on a good thermogenic or something. I enjoy doing research of supplements and diets, but research only goes so far when if you ask people what there opinion is, your able to sometimes get better answers.

[determined4000]

Hi my macros for today are:

Calories: 1,743
Carbs: 138g
Fat: 51g
Protein:175g
Sodium: 1,196mg
Sugars: 80g

My aim is to drop body fat percentage from 15% to 10% while gaining muscle mass. I was wondering if this is an optimal diet or if I need to adjust any of the macros.

Height : 5'8"
Weight: 158 lbs.

more fat

Well looking for opinions on my diet.
Trying to lose body fat, more than weight. Would like to stay around 190-200. and be at 7-10% body fat. Ideally.
Ive dropped 20 pounds so far, and 4.5% body fat and been doing this diet for roughly a month, of consistant everyday (cheat meal maybe once a week)
here it is.

Breakfast @545 a.m:
typically 5 egg whites, 2 full eggs. scrambled.
lemon flavored sugar free tea
and coffee every morning

Snack @930-10
banana

Lunch:
approx. 1/2 to 3/4 chicken breast
salad
orange
granola bar
lemon tea(same as breakfast)

snack @4ish
apple, maybe few chunks of chicken


head to the gym roughly at 7 every night. so when I get home from work, pending my time I am done
ill have some chicken before I head to the gym or tuna.

protein shake post work out. and some bites of chicken or something with protein.

I travel for work, so I spend my sundays cooking food all day. I premake everything I eat for the week. Eggs and all. since the hotel I am at lacks a stove...haha
I work construction, so I burn up an appetite quick.
Im open to all suggestions and what not. Im not on any supplements. Just protein. But was thinking of getting on a good thermogenic or something. I enjoy doing research of supplements and diets, but research only goes so far when if you ask people what there opinion is, your able to sometimes get better answers.

diesnt look like much food

[Preston8191]

diesnt look like much food

on average I eat about 6 pounds of chicken a week..should have just said that.

[gokufat]

Oh, who did that?
Woo woo.
Vege's will provide you with fibre, micronutrients + keep you feeling fuller.
I'm not big on fruit as they tend to be too sweet, but I like berries.

Today I had:

Pear (Large), 220 g
Baby Carrots, 3 oz. (85g)
Celery, 247 g
Strawberries, 150 g
Brocolli, 104 g

Kind of a step-up from what I usually eat lol.

[riaden]

wieght - 140lbs
hieght 168cm

1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
training for performance maintain weight

i used the calculator came to 3000cals to maintain?


active job plus training 1.5hours a day for marathon!

[tara19]

Today I had:

Pear (Large), 220 g
Baby Carrots, 3 oz. (85g)
Celery, 247 g
Strawberries, 150 g
Brocolli, 104 g

Kind of a step-up from what I usually eat lol.

Much better.
I would be trying to get some more greens, spinach, broccoli, zucchini, cucumber, kale etc but it's an improvement!

[dsc199]

Can you critique mine a few posts above please.

[determined4000]

wieght - 140lbs
hieght 168cm

1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
training for performance maintain weight

i used the calculator came to 3000cals to maintain?


active job plus training 1.5hours a day for marathon!

I got it at 3900

[determined4000]

Can you critique mine a few posts above please.

give it a shot

[Druboutin]

Hello,

Been into fitness and the board for awhile but this is my first post. Currently tweaked my diet to get cut up for festival season/summer. Basically would like to have abs showing.. Currently there when I flex, but not all the time (see pic)

Stats: 5'9" 155

Standard daily macros:

protein: 235
Carbs: 115 (85 if you don't count veggies/salad)
Fat: 105
Cals: 2235

Protein is mostly salmon & chicken, with some beef every now and then. Also eat about 8 eggs a day, protein shakes, ***e non-fat Greek yogurt, turkey bacon, almonds, jerky etc. to fill the gaps

Carbs mostly from steel cut oats, sweet potatoes, veggies, almonds, black beans, quinoa and raspberries

Fats mostly from nuts, olive oil/veg oil/canola oil dressing, eggs, fish oil, fish

When I first switched to this intake I was at 170ish and have lost about 1.5 - 2 lbs for the past several weeks, but have been stuck between 152-155 for the past two weeks.

I lift 4 days a week, do yoga 4-5 days a week, and do sprints 2-3 days a week.

Strength has remained close to the same.

I feel like a twerp at this weight, but still have excess fat on the back of my hips and low back, so I guess there's work to be done.

Any suggestions on how to get rid of enough BF to have a standing 6 pack? Thanks.

Edit: I also have an EatSmart Precision GetFit BodyFat Scale that uses the electric current to measure BF (not sure how accurate it is) and I'm at about 11% according to that

[jlat495]

Well now that the month has ended I figured I would post some of my statistics and get some feedback!


27 yr old male - 5'9"
bf ~20% (bodpod coming next week for march)

Feb 1 weight - 173.6lb
Feb 28 weight - 180.4lb
Supplements started: creatine mono + protein shakes (1 scoop = 95 cals, 1g fat, 7g carb, 20g protein whey isolate)

These are all done in 4 sets with 12,10,8,6 reps

Shoulders + Tris: feb1/feb28
Smith Shoulder Press: 40+bar/50+bar
Reverse fly dbells: 20/35
Dbell press: 20/30
Shrugs: 70/100
Lat raise: 10/20

Back + Abs
Wide Grip pullup/dip assist machine: 80/55
Iso Lat Row High - 90/130
One arm dbell row - 25/35 sometimes 40s
row: 85/115
lower back extension: 170/230
Close Grip pulldown: 65/100

free weight ab machine (3 directions): 10/20


chest + bis:
barbell bp: 80/110 (with emphasis on form)
iso lateral decline press: 70/110
iso lateral incline press: 40/80
fly machine: 90/120
laying down dbell press: 20s/30s


legs:

squat machine: 160/220
linear leg press (45* angle) 210/280 (hit 310 on my set of 6 tonight)
leg extensions: 110/140
hammies leg raise: 35 for each leg one at a time/55 for each leg one at a time
seated calf raises: 65/90
seated calf raises second time: 55/80



Diet: Eating roughly 2300-2500 calories a day with 70-90g fat, ~200-230g carbs, 180-220g protein



I was thinking about changing my workout routine for the month of march or should I just stick with whats working now? I know that muscles can develop atrophy and I want to keep them confused as often while I am on this bulk. Should I consider going to a heavier weight 5x5x5x5x5 type workout with these exercises? Let me know guys!

-Jeff

[riaden]

I got it at 3900

what do you think?

Breakfast Calories Carbs Fat Protein Sodium Sugar
Blue Diamond - Almond Breeze Almond Milk, 250 ml 63 8 3 1 130 7
Fruit - Bannana, 35.4 grams 30 8 0 0 0 4
Small Farm Egg - Egg - Small, 1 whole 53 0 4 5 52 0
Egg Whites - 3, 1/3 cup 50 2 0 12 165 0
Generic - Ultra Foods - Apple, Small Red Delicious , 4 Oz. 55 9 0 0 1 11
Add Food
Quick Tools
251 27 7 18 348 22
Lunch
Fresh - Avacardo, 1/4 Avacardo 68 3 6 1 3 0
Krafts - Philidelphia Orginal Cream Cheese, 1 oz 100 1 9 2 105 0
Goodness Superfood - Wholegrain Barley Wraps, 45 g 113 11 2 5 121 0
Fresh Veg - Tomato 100g, 50 g 7 1 0 1 4 1
Lettuce - Green leaf, raw, 1 cup shredded 5 1 0 0 10 0
Add Food
Quick Tools
293 17 17 9 243 1
Dinner
Macro Meats (Aust - Kangaroo Mince, 125 g 128 1 2 27 81 1
Whole - Hard Boiled Egg, 2 egg 140 2 10 12 130 0
Bega - So Extra Light Tasty Cheese, 30 g 108 1 5 11 170 2
Generic - Feta Cheese, Reduced Fat, 30 g 70 0 4 8 330 0
Kraft - Classic Mayo 390g, 15 g 35 2 3 0 93 1
Add Food
Quick Tools
481 6 24 58 804 4
Snacks
Fruit - Apple (With Skin), 50 g 26 7 0 0 1 5
Blackmores - Fish Oil Tablet 1000mg, 6 soft gel 60 0 6 0 0 0
Nuts - Almonds, 15 almond 104 4 9 4 0 1
Coles - Full Cream Milk, 400 ml 256 19 14 14 176 19
Fruit - Bannana, 236 grams 200 54 1 3 2 29
Woolworths Home Brand - Quick Oats, 90 g 342 48 8 12 3 1
Valia - Low Fat Yogurt French Vanilla, 150 grams 152 25 2 8 120 24
Macro Foods - Natural Peanut Butter, 40 g 274 7 20 11 1 2
Capilano - Natural Australian Honey, 45 g 153 38 0 0 7 35
Nestle Peters - Light & Creamy Choc Vanilla Swirl Ice Cream, 92 g 140 28 3 3 78 20
Allens - Jelly Beans , 10 g serve (3.6g = 1 jelly bean) 36 9 0 0 0 6
Valia - Low Fat Yogurt French Vanilla, 250 grams 253 41 3 13 200 41
Optimum Nutrition Casein Protein - Casein Protein Powder-Chocolate, 2 scoop 240 6 2 48 440 2
Optimum Nutrition - Gold Standard 100% Casein Protein, 2 rounded scoop 240 6 2 48 150 2
Add Food
Quick Tools
2,476 292 70 164 1,178 187

Totals 3,501 342 118 249 2,573 214
Your Daily Goal 3,450 432 115 173 2,300 130
Remaining -51 90 -3 -76 -273 -84
Calories Carbs Fat Protein Sodium Sugar

i tell you what thoe that is the first time and last time i will use fitness pal, i hate tracking to much effort to lift everything and i just want to listen to my body rather then worrie about whats on the screen or what it says!

[tdg92]

Im 20 years old 140lbs, 5 foot 9 inches with a little belly fat im pretty skinny but not muscular.



bmr=1,623.47 x activity factor 1.5= 2,435.205 + 15%= 2,800




1.2g x 140lbs = 168g protein/672 calories?

168 x 4=672 calories.


0.4g x 140lbs = 56g fat/504 calories?

56 x 9 = 504 calories.


6.5g x 64kg = 416 carbs/1664 calories?

416 x 4= 1664 calories.

[determined4000]

what do you think?

i tell you what thoe that is the first time and last time i will use fitness pal, i hate tracking to much effort to lift everything and i just want to listen to my body rather then worrie about whats on the screen or what it says!

i think u shouldnt be tracking

[determined4000]

I was thinking about changing my workout routine for the month of march or should I just stick with whats working now? I know that muscles can develop atrophy and I want to keep them confused as often while I am on this bulk. Should I consider going to a heavier weight 5x5x5x5x5 type workout with these exercises? Let me know guys!

-Jeff

this is a nutrition diet thread

Hello,

Been into fitness and the board for awhile but this is my first post. Currently tweaked my diet to get cut up for festival season/summer. Basically would like to have abs showing.. Currently there when I flex, but not all the time (see pic)

Stats: 5'9" 155

Edit: I also have an EatSmart Precision GetFit BodyFat Scale that uses the electric current to measure BF (not sure how accurate it is) and I'm at about 11% according to that

then get under 10% w/ muscle

[riaden]

thanks d good idea

[derrickt94]

Could I have a few opinions on my diet please

I am currently 210 lbs about 18% body fat, 20 years old and 5'8
My goal is to be around 180-185 lbs and 10% bf
Using the Katch-McCardle method I calculated my tdee as 3014, I used my estimated 18% bf (which is very close to accurate) and exercise level at 5x per week, I weight train 5 days per week with 30 mins of steady state cardio after, on my rest days I do 15 mins of hiit training. As far as my diet I feel like my fats are definitely too low and I feel like it could use some improvements. At a tdee of 3014 with a 20% cut I would like to eat at 2400 calories, which is a bit higher than my current diet, thanks in advance for the help

Morning Supplements

animal pak
2 cla
2 fish oil

Breakfast

1 scoop phase 8
2 whole scrambled eggs
1 serving old fashion oatmeal

Morning snack

6 oz grilled chicken
6 oz sweet potatoe


Lunch

1 can of solid albacore tuna in water
1 tbsp low fat mayo
2 slice of sarah lee 45 whole grain bread

Pre workout meal

6 oz grilled chicken
6 oz sweet potatoe
1/2 cup steamed broccoli

Post workout shake

1 scoop gold standard whey

Post workout meal

6 oz grilled chicken
1/2 cup white or jasmine rice
1/2 steamed broccoli

Before bed

1/2 serving of peanut butter
1 scoop phase 8

macros 260 protein 40 fat 150 carb

[determined4000]

more VEGG

[WaterSnatcher]

Hey everyone, first time posting in this thread.
I'm 6'2 190lb and currently cutting, I was wondering how I'm doing on the nutrition side of the spectrum. This is what I'm eating today:



I used to stick with whole foods such as sweet potatoes and pasta but just recently decided to open up to different types of food after getting bored with what I was eating before. After discovering the "sludge" and "fluff" thread I started to eat small servings of food people generally view as unhealthy and I'm just wondering if that's going to have any impact on my cut. Some input would be appreciated.

Although the entry I listed has the foods placed under breakfast/dinner/lunch, I actually fast the entire day and eat them all 3 hours before I go to sleep, to get that full feeling.

Macros are usually 190P/70F/80-90C and around 1700-1800 cal

[determined4000]

seems like little food and lacks micros

[Univerzal]

.



.
.

[derrickt94]

more VEGG

altered my diet a bit, I am now eating 2 cups of broccoli instead of one, and also a big serving of asparagus
my protein and carbs are still the same, but my fat is now 80g instead of 40, I just added more natural pb and macadamia nut oil
thoughts?

[determined4000]

sounds good

altered my diet a bit, I am now eating 2 cups of broccoli instead of one, and also a big serving of asparagus
my protein and carbs are still the same, but my fat is now 80g instead of 40, I just added more natural pb and macadamia nut oil
thoughts?

[Qantaga]

Morning
1x LA Muscle Whey Protein Shake (Wake)
4x BCAA’s (Wake)
100g Oat Granola (1st)
200ml Almond Milk (1st)
1 x Coffee /Semi-skimmed milk /Teaspoon Manuka Honey (1st)

Snack (2 hours after Breakfast)
20g Medjool Dates
20g Whole Almonds
1x Gold Standard Protein Shake
1x Livercare

Midday (2 hours after Snack 1.0)
200g Whole Chicken Breast
100g Wholewheat Fusilli
1x Multivit + Vitamin D supplement
1x Nakd Snack bar

Snack 2.0 (2 hours after lunch)
20g Goji Berries
20g Whole Pecan Nuts
1x Nakd Bar
1x Livercare

Evening (2 hours after Snack 2.0)
200g Pink Salmon
100g Cottage Cheese
4x Kallo Lightly Salted Rice Cakes

Afternoon (3 hours after Evening meal)
200g Whole Chicken Breast
100g Cous Cous
4x BCAA’s
1x Livercare
Afternoon Tea (1 hour after 2nd Lunch)

Small Meal consisting of hand portion red meat and light carbs

Before Bed (consumed hour before sleep)
1x LA Muscle Protein Shake
4xBCAA’s
1x 2mg Melatonin

Workouts occur anytime during day, 1 hour after food intake and half an hour after preworkout creatine nitrate.
Eating Based upon 12 hour plan – extra protein shake and fast carbs consumed after exercise along with 4x BCAA’s before and after.

This is basically what I am eating at present (last week) with different wholegrains in places but more or less the same. I don't know much about diet or meal timing and currently have harsh shift work 45 hours a week. I also don't really know what my macros are for someone weighing 190lbs. If anyone can give any pointers on my diet I would appreciate it. Many Thanks.

[determined4000]

dont eat the same thing everyday

[jackbbj1234]

Opinion on my diet:

Meal 1: 3 eggs (1 slice wholemeal toast), 60g porridge oats, one scoop whey protein
Meal 2: Small tin tuna (100g), Brocoli and 30g brown rice
Meal 3: Chicken breast, 80g Quinoa and mixed veg
Meal 4: Turkey breast steak, Small sweet potato and spinach
Meal 5: Wholemeal pitta with almond butter

Snacks: Almonds and fruit (apple+banana)

[determined4000]

dont eat tuna every day
eat 5 servings veggies or more