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
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Closed Thread
Results 1,621 to 1,650 of 1771
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06-18-2014, 10:57 PM #1621
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06-18-2014, 11:05 PM #1622
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06-19-2014, 05:27 PM #1623
dont but at your ht and weight especially if 18
prime years for growth should not be wastedFounder 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
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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06-22-2014, 06:53 PM #1624
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?
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06-22-2014, 07:38 PM #1625
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?
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06-22-2014, 08:24 PM #1626Founder 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
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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06-22-2014, 08:33 PM #1627
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06-23-2014, 03:33 AM #1628
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
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06-23-2014, 04:36 PM #1629Founder 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
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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06-23-2014, 04:39 PM #1630
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06-30-2014, 06:35 PM #1631
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
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06-30-2014, 07:11 PM #1632Founder 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
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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07-06-2014, 03:14 AM #1633
- Join Date: Aug 2012
- Location: Houston, Texas, United States
- Age: 38
- Posts: 159
- Rep Power: 165
Follow me on ******** at San Diego Miss Fit! Oh, and if you abuse the English language when you message me, you will likely not get a response back.
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07-06-2014, 03:16 AM #1634
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07-06-2014, 08:44 AM #1635
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?
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07-06-2014, 04:13 PM #1636
macros look fine
id add more veggiesFounder 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
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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07-06-2014, 10:20 PM #1637
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07-07-2014, 07:00 AM #1638
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
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07-07-2014, 08:29 AM #1639
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.
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07-07-2014, 04:34 PM #1640Founder 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
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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07-08-2014, 12:19 AM #1641
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07-08-2014, 06:23 AM #1642
- Join Date: Jul 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 3
- Rep Power: 0
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!
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07-08-2014, 07:42 AM #1643
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07-08-2014, 07:48 AM #1644
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.
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07-08-2014, 08:46 AM #1645
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07-08-2014, 04:33 PM #1646Founder 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
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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07-08-2014, 06:03 PM #1647
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.
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07-08-2014, 06:22 PM #1648
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.
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07-09-2014, 03:52 AM #1649
- Join Date: Jul 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 3
- Rep Power: 0
Brilliant, that makes sense, thank you very much! Okey doke, I'll check in the keto section too then.
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07-09-2014, 06:44 AM #1650
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.
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