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
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Closed Thread
Results 541 to 570 of 1771
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07-19-2012, 01:46 PM #541
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07-19-2012, 04:49 PM #542
^^
nutritiondata.comFounder 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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07-19-2012, 09:44 PM #543
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
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07-19-2012, 09:54 PM #544Founder 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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07-19-2012, 09:58 PM #545
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07-19-2012, 11:20 PM #546
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07-19-2012, 11:50 PM #547
you should probably be at least 1.5x higher in cals
get 1+g/b in protein
.4g/lb + in fat
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.Founder 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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07-20-2012, 10:16 AM #548
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.
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07-21-2012, 11:34 AM #549
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.
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07-21-2012, 11:58 AM #550
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)
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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).Last edited by Nozerino; 07-21-2012 at 04:00 PM.
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07-21-2012, 03:30 PM #551
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07-21-2012, 06:15 PM #552Founder 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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07-22-2012, 08:18 AM #553
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07-22-2012, 09:31 AM #554Founder 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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07-22-2012, 03:13 PM #555
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07-22-2012, 08:04 PM #556
Yes its a myth
Peanut butter is the devil.
cod liver oil is good.Founder 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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07-22-2012, 08:17 PM #557
Is it true that whole eggs are better than egg whites?
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07-22-2012, 08:35 PM #558Founder 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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07-23-2012, 05:09 AM #559
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07-23-2012, 01:28 PM #560
- Join Date: Feb 2010
- Location: Dudley, Birmingham, United Kingdom (Great Britain)
- Age: 31
- Posts: 19
- Rep Power: 0
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.
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07-23-2012, 06:14 PM #561
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
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07-23-2012, 06:18 PM #562
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07-23-2012, 06:50 PM #563Founder 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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07-23-2012, 09:12 PM #564
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07-23-2012, 09:29 PM #565Founder 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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07-24-2012, 05:04 PM #566
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.
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07-24-2012, 06:33 PM #567Founder 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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07-24-2012, 06:40 PM #568
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07-24-2012, 07:40 PM #569Founder 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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07-24-2012, 08:38 PM #570
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