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

[babam]

Hey guys I'd really like some help with my first propper cut.

Earlier this year I cut with the Kris Gethin trainer with good results. However the more I've read since doing it, the sillier it seems to be eating small portions of lean meat with brown rice or whatever hi gi carb 6 times a day. My organisation is good enough to do that again, but I don't think it makes for an enjoyable lifestyle. Especially restricting fats so much.

Right now I'm 5'11", 81 kilos (179 lbs), pretty much how I look in my after pic on my bodyspace. However I'm still carrying a bit of a gut and chest fat that I've gotta kill off. I'd say I'm carrying a good 10 kilos of bodyfat I need to lose to look decent. I'm probably in the 20-25% bf range now if I had to guess. For my workout programme I think I'll use the Gethin trainer again because the workouts themselves are great (around 4-5 days lifting a week). On top of this I walk my dog for around an hour a day and work part time at a supermarket where I'm pretty active.

Does it sound reasonable for me to cut at 2374 calories a day to reach my goal over a few months, without much/any muscle loss?
Does per day: Carbs - 148g/ Protein - 237g/ Fat - 92g, sound ok?

Instead of 6 or so small meals a day I've broken that into 4 meals a day, each with carb 37, protein 59.3 and fat 23. Can I play around with this so my meals have more carbs earlier in the day and sneak in a weekend cheat meal?

Finally, could someone please direct me to a site where I can track my calories that has an awesome database of foods. I've only found crappy sites so far.

Cheers

[determined4000]

^^
nutritiondata.com

[AngeloPD]

Im 5'6" and 190 lbs trying to shed fat. i've been working out 6x a week for the past month. please help me improve my diet.

Breakfast:
3 egg white, two whole eggs and 1 slice of whole wheat

Lunch:
5-6oz of chicken breast sandwich (lettuce, tomato, cucumber, italian dressing)
or plain chicken breast with broccoli or substitute white rice

Dinner:
5-6oz chicken breast, or just muscle milk 2 scoops, 1 banana (just trying to finish the tub and gonna but ON gold standard)

TIA

[determined4000]

Im 5'6" and 190 lbs trying to shed fat. i've been working out 6x a week for the past month. please help me improve my diet.

Breakfast:
3 egg white, two whole eggs and 1 slice of whole wheat

Lunch:
5-6oz of chicken breast sandwich (lettuce, tomato, cucumber, italian dressing)
or plain chicken breast with broccoli or substitute white rice

Dinner:
5-6oz chicken breast, or just muscle milk 2 scoops, 1 banana (just trying to finish the tub and gonna but ON gold standard)

TIA

That looks like 1,000 calories or less
you are starving yourself, probably losing muscle and slowing your metabolism
start counting calories, protein, fat, etc. and figure out how much you are getting daily

[AngeloPD]

That looks like 1,000 calories or less
you are starving yourself, probably losing muscle and slowing your metabolism
start counting calories, protein, fat, etc. and figure out how much you are getting daily

yes that is about 1,000 calories. im currently using myfitnesspal and it says to consume 1,400 calories each day to loose 1.5lbs of fat a week. so should i double up my lunch?

[babam]

^^
nutritiondata.com

Cheers mate, I'll use that. Seeing it's my first cut going by my own diet, I'm still not confident I've picked a good amount of calories and macro breakdown. Did what I write sound like a good base to cut on? Thanks for your time.

[determined4000]

yes that is about 1,000 calories. im currently using myfitnesspal and it says to consume 1,400 calories each day to loose 1.5lbs of fat a week. so should i double up my lunch?

you should probably be at least 1.5x higher in cals
get 1+g/b in protein
.4g/lb + in fat

Cheers mate, I'll use that. Seeing it's my first cut going by my own diet, I'm still not confident I've picked a good amount of calories and macro breakdown. Did what I write sound like a good base to cut on? Thanks for your time.

macros look fine
dont need to eat same macros at meal times
dont think in terms of cheating/eating clean
Eat a well-balanced mutritious diet and enjoy is the occasional treats. I dont see how one meal could keep you fromhitting 180g protein in a day.

[babam]

Thanks for the reply man. Hopefully now I can be on track to diet without punishing myself with silly restrictions. I may tweak my macros slightly to hit a little less protein and fat and up the carbs a bit, and still hit the 2400 calories. Thanks again.

[IlliniGuyinFL]

Hey guys, I just wanted to ask if too much protein could damage in some way any part of my body? I ask because I usually fill most of my macros with protein and moderate carbs and fat ( fitting my macros goals ).

For example : I need around 2100cal , 140prot, 60fat and rest carbs, but today I went 190prot, 80fat and rest carbs...

Thanks

Protein can be harmful to your kidneys, but if you have normal kidney function you'd need way more than 190 g of protein to hurt them. Protein is only problematic if you have ESRD. For example, I had a kidney transplant and my doctor told me to limit my protein to 100 g a day.

[Nozerino]

Requirements:

2852.44 cals for maintenance
(-20%)..to cut 2281.952
(+20%)..to bulk 3422.928

254.03g protein
87-172g fat
576-764g (482.832 for losing) carbs

Breakdown; not in a particular order just total per day:

Food
Protein (g) Cals (kcal) Fats (g) Carbs (g)

x6 scoops protein shake (x4 scoops if protein macro already met)
109.5 - 585 - 0 - 0

x4 weetabix
17.2 - 536 - 3.2 - 102.8

x1 tub cottage cheese
30.191 - 156.63 - 0.54 - 7.718

x2 chicken breast (with skin and wing)
60.4 - 306 - 7.2 - 0

x1/2 cucumber
0.98 - 22.5 - 0.165 - 5.565

x2 bananas
2.58 - 210 - 0.78 - 53.9

x2 clementines
1.26 - 70 - 1.26 - 17.78

x1 apple
0.36 - 72 - 0.23 - 19.06

x1 cup of fresh cut broccoli (or green beans with main meal)
3.7 - 55 - 0.64 - 11.14

x4 slices of burgen bread (/as toast with honey)
28 - 496 - 17.6 - 49

x1 chicken breast x100g pasta/ very occasionally egg noodles/ salmon and rice (usually main meal with green veg)
30.2 + 11.5 - 153 + 332 - 3.6 + 2.6 - 0 + 65.7
41.7 - 485 - 6.2 - 65.7

4+ litres of water (majority with cordial)
-

1 litres of semi skimmed milk
34 - 490 - 17 - 50

^ All the above always eaten without fail
Totals:

protein 295.871g / cals 3484.13kcals / fat 54.8g / carbs 382.663g

..and with the minimal values (pilchards + cous cous) below added this comes to

******protein 343.071g / cals 3846.13kcals / fat 59.1g / carbs 419.763g******
^USUAL INTAKE

Either 1 or 2 of the following are eaten as the other meal(s) of the day

x4 eggs x4 burgen bread (this or tuna pasta or pilchards as other meal)
29.2 + 28 - 352 + 496 - 26 + 17.6 - 0 + 49
57.2 - 848 - 43.6 - 49

x2 tins tuna + x125g pasta (this or eggs beans toast or pilchards as other meal)
70.2 + 14.375 - 296 + 415 - 1.4 + 3.25 - 0 + 82.125
84.575 - 711 - 4.65 - 82.125

x100g cous cous x2 tins pilchards (this or tuna pasta or eggs on toast as other meal)
5 + 42.2 - 170 + 192 - 1.1 + 3.2 - 34.9 + 2.2
47.2 - 362 + 4.3 + 37.1



Workout breakdown:
4-day split - Rest days on Wed, Sat and Sun.
Worked as ABAB etc - BLSS routine.

Current height:
6"3
Current weight:
198lbs
Current bodyfat %:
16% (I think...)

Supplements:
pHd Pharma Whey
pHd Creatine Monohydrate

All advice welcome, apologies for the long post I just want to get my diet perfect.

My goal is to get as bulky as possible,(bulking atm at a fast rate but muscle building rate seems relatively slow, 4 years gym experience, but only 18 months of that with a good diet).

[bnk951952]

Protein can be harmful to your kidneys, but if you have normal kidney function you'd need way more than 190 g of protein to hurt them. Protein is only problematic if you have ESRD. For example, I had a kidney transplant and my doctor told me to limit my protein to 100 g a day.

Good to know! Thanks alot

[determined4000]

Requirements:

2852.44 cals for maintenance
(-20%)..to cut 2281.952
(+20%)..to bulk 3422.928

254.03g protein
87-172g fat
576-764g (482.832 for losing) carbs

Breakdown; not in a particular order just total per day:

Food
Protein (g) Cals (kcal) Fats (g) Carbs (g)

x6 scoops protein shake (x4 scoops if protein macro already met)
109.5 - 585 - 0 - 0

x4 weetabix
17.2 - 536 - 3.2 - 102.8

x1 tub cottage cheese
30.191 - 156.63 - 0.54 - 7.718

x2 chicken breast (with skin and wing)
60.4 - 306 - 7.2 - 0

x1/2 cucumber
0.98 - 22.5 - 0.165 - 5.565

x2 bananas
2.58 - 210 - 0.78 - 53.9

x2 clementines
1.26 - 70 - 1.26 - 17.78

x1 apple
0.36 - 72 - 0.23 - 19.06

x1 cup of fresh cut broccoli (or green beans with main meal)
3.7 - 55 - 0.64 - 11.14

x4 slices of burgen bread (/as toast with honey)
28 - 496 - 17.6 - 49

x1 chicken breast x100g pasta/ very occasionally egg noodles/ salmon and rice (usually main meal with green veg)
30.2 + 11.5 - 153 + 332 - 3.6 + 2.6 - 0 + 65.7
41.7 - 485 - 6.2 - 65.7

4+ litres of water (majority with cordial)
-

1 litres of semi skimmed milk
34 - 490 - 17 - 50

^ All the above always eaten without fail
Totals:

protein 295.871g / cals 3484.13kcals / fat 54.8g / carbs 382.663g

..and with the minimal values (pilchards + cous cous) below added this comes to

******protein 343.071g / cals 3846.13kcals / fat 59.1g / carbs 419.763g******
^USUAL INTAKE

Either 1 or 2 of the following are eaten as the other meal(s) of the day

x4 eggs x4 burgen bread (this or tuna pasta or pilchards as other meal)
29.2 + 28 - 352 + 496 - 26 + 17.6 - 0 + 49
57.2 - 848 - 43.6 - 49

x2 tins tuna + x125g pasta (this or eggs beans toast or pilchards as other meal)
70.2 + 14.375 - 296 + 415 - 1.4 + 3.25 - 0 + 82.125
84.575 - 711 - 4.65 - 82.125

x100g cous cous x2 tins pilchards (this or tuna pasta or eggs on toast as other meal)
5 + 42.2 - 170 + 192 - 1.1 + 3.2 - 34.9 + 2.2
47.2 - 362 + 4.3 + 37.1



Workout breakdown:
4-day split - Rest days on Wed, Sat and Sun.
Worked as ABAB etc - BLSS routine.

Current height:
6"3
Current weight:
198lbs
Current bodyfat %:
16% (I think...)

Supplements:
pHd Pharma Whey
pHd Creatine Monohydrate

All advice welcome, apologies for the long post I just want to get my diet perfect.

My goal is to get as bulky as possible,(bulking atm at a fast rate but muscle building rate seems relatively slow, 4 years gym experience, but only 18 months of that with a good diet).

you should almost double your fat intake

[Nozerino]

you should almost double your fat intake

Won't that just increase my bodyfat %?

Suggested foods or increase on any of my current ones?

[determined4000]

Won't that just increase my bodyfat %?

Suggested foods or increase on any of my current ones?

no fat doesnt make you fat
excess calories do
fish oil, nuts, mut butters, coconut

[Nozerino]

no fat doesnt make you fat
excess calories do
fish oil, nuts, mut butters, coconut

I've heard peanut butter is good? Is that a myth?
Will cod liver oil tablets cover fish oil?

[determined4000]

Yes its a myth
Peanut butter is the devil.
cod liver oil is good.

[RalphMatrix]

Is it true that whole eggs are better than egg whites?

[determined4000]

depends on the situation

Is it true that whole eggs are better than egg whites?

[Nozerino]

Yes its a myth
Peanut butter is the devil.
cod liver oil is good.

I'd have Pistacchios but they're so expensive, any you'd recommend?

+A lot of people seem to say organic PB is good for a bulk?

[Samuel235]

Hey guys - Im just starting my first bulk to get a base to work on. I'm roughly 15% BF, 6' 2", 184lbs.

Does this macro intake sound correct to you guys....

3110 Kcals,
250g Protein,
110g Fat,
302.5g Carbs.

A reply would be much appreciated. Thank you in advance, Samuel235.

I've got a BMR of 2900, and a activity level of the high end of moderate.

[itsponge]

Hey i need some help getting my diet up and going. I am 5'10 200lb with 19% bf I am trying to build lean mass without so much fat and i reach my goal to gain .5-1lb a week until i get to 215ish. I been told to consume about 3000 to 3500 cal maintenance and 400g of protein and about 300g of carbs. The problem i am having is getting near that amount of protein in my diet i don't know much about foods that pack lil amounts of cal but good amount of protein or is this a good start and then slowly start adding or decreasing as time goes on? Ill appreciate if people would share any ideas about how to change it up or to add certain things from personal experience and such. thanks

SO FAR I HAVE 3176 cal....283 carbs...310 prot
(I also take my fish oils and multi-vitamins if that makes a diff)
Heres my meals!
Meal 1 Amount Cal Car Fat Pro
-Quaker Oats 1/2 cup dry (40g) 150 27 3 5
-Milk 1%, 2 cup 220 26 5 18
-Eggs Scrambled (whole egg), 1 cup 365 5 27 24

Meal 2
-Syntha 6 2 scoops 88g 380 26 12 44
-milk 1% 10oz 138 16 3 11

Meal 3
-Rice White cooked, 1.5 cup 308 67 1 6
-Broccoli, 2 cup chopped 60 12 1 5
-Chicken Breast roasted, 1.5 cup, chopped 346 0 7 65

Meal 4
-Salmon (Grilled), 3 oz 136 0 6 21
Rice white 3/4 cup 154 33 0 3

Meal 5(This is a sandwich)
-100% Whole Grain Sliced Bread, 2 slice 140 24 3 8
-Chicken Breast, roasted , 1 cup, chopped 231 0 5 43
-Tomato, 1 raw 30 5 0 2
-Broccoli, 1 cup chopped 30 6 0 3

Meal 6
-Syntha 6 2 scoops 88g 380 26 12 44
-milk 1% 10oz 138 16 3 11

[RalphMatrix]

depends on the situation

I'm trying to lose weight. I am 5'9,169. Also i am working out every body part.

[determined4000]

I'd have Pistacchios but they're so expensive, any you'd recommend?

+A lot of people seem to say organic PB is good for a bulk?

and it tastes aweseom

Hey i need some help getting my diet up and going. I am 5'10 200lb with 19% bf I am trying to build lean mass without so much fat and i reach my goal to gain .5-1lb a week until i get to 215ish. I been told to consume about 3000 to 3500 cal maintenance and 400g of protein and about 300g of carbs. The problem i am having is getting near that amount of protein in my diet i don't know much about foods that pack lil amounts of cal but good amount of protein or is this a good start and then slowly start adding or decreasing as time goes on? Ill appreciate if people would share any ideas about how to change it up or to add certain things from personal experience and such. thanks

SO FAR I HAVE 3176 cal....283 carbs...310 prot
(I also take my fish oils and multi-vitamins if that makes a diff)
Heres my meals!
Meal 1 Amount Cal Car Fat Pro
-Quaker Oats 1/2 cup dry (40g) 150 27 3 5
-Milk 1%, 2 cup 220 26 5 18
-Eggs Scrambled (whole egg), 1 cup 365 5 27 24

Meal 2
-Syntha 6 2 scoops 88g 380 26 12 44
-milk 1% 10oz 138 16 3 11

Meal 3
-Rice White cooked, 1.5 cup 308 67 1 6
-Broccoli, 2 cup chopped 60 12 1 5
-Chicken Breast roasted, 1.5 cup, chopped 346 0 7 65

Meal 4
-Salmon (Grilled), 3 oz 136 0 6 21
Rice white 3/4 cup 154 33 0 3

Meal 5(This is a sandwich)
-100% Whole Grain Sliced Bread, 2 slice 140 24 3 8
-Chicken Breast, roasted , 1 cup, chopped 231 0 5 43
-Tomato, 1 raw 30 5 0 2
-Broccoli, 1 cup chopped 30 6 0 3

Meal 6
-Syntha 6 2 scoops 88g 380 26 12 44
-milk 1% 10oz 138 16 3 11

you dont need 400 g protein

I'm trying to lose weight. I am 5'9,169. Also i am working out every body part.

if you need the calories and fat in your diet, eat whole eggs, if you need less cals for the protein,eat egg whites

[itsponge]

you dont need 400 g protein

oh okay that nice to know a lot easier on the meals and digestion. So i should stick with what i have now then?

[determined4000]

oh okay that nice to know a lot easier on the meals and digestion. So i should stick with what i have now then?

250+g protein is more than fine

[RalphMatrix]

This is my current diet as a beginner. I am 5'9,169 pounds. My goals are to lose more weight/body fat and grow muscles[doing all body parts]

Breakfast:egg whites w/ wheat bread and coffee.

Lunch:tuna and wheat bread w/ glass of water

Dinner:rice and chicken or spaghetti. fish and rice.

I drink water and eat fruit in between and usually end the day with yogurt.I have a feeling i got work to do so if you can give any advice that would be great.

[determined4000]

This is my current diet as a beginner. I am 5'9,169 pounds. My goals are to lose more weight/body fat and grow muscles[doing all body parts]

Breakfast:egg whites w/ wheat bread and coffee.

Lunch:tuna and wheat bread w/ glass of water

Dinner:rice and chicken or spaghetti. fish and rice.

I drink water and eat fruit in between and usually end the day with yogurt.I have a feeling i got work to do so if you can give any advice that would be great.

pick one goal or the other (lose weight, or gain muscle)
diet looks far too low in fat

[RalphMatrix]

pick one goal or the other (lose weight, or gain muscle)
diet looks far too low in fat

if i choose gain muscle i am still losing weight right? Is it as effective as if i was doing cardio and other specific weight loss exercises?

[determined4000]

if i choose gain muscle i am still losing weight right? Is it as effective as if i was doing cardio and other specific weight loss exercises?

no
,muscle gain requires calorie surplus= weight gain

[RalphMatrix]

no
,muscle gain requires calorie surplus= weight gain

Ok so i will choose weight loss first. For my diet i can just go after protein correct? Eat small meals and do some cardio. What else do you recommend?