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Thread: aesthetic diet

  1. #1
    Registered User romanboy's Avatar
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    aesthetic diet

    stats:
    18 yr old
    5ft 9in
    155 lbs
    bf%=8


    p/c/f
    230/200/40
    this spread out in 7 meals,
    high school student fairly acive, mon-fri 50 min high volume high intensity training, then 10 min liss(4mph)
    sat sun fairly active, some clubbing and maybe a surf sesh or skinboard sesh


    my goal: become the next josef rakich
    a lot of people have been telling me to cut my proteins and add more carbs to not create such a caloric surplus, mainly for energy purposes, my strength not increasing by much but veiny abs and a solid build = worth it,
    what u guys think? I was into bulking and cutting but I found that to not be soo efficient for my body and for 3 months have switched to a new plan of slowly gaining but bf%<9
    any help?
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  2. #2
    Registered User romanboy's Avatar
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    damn my bad guys I suck at english writing, my main question is that what is your opinion on cutting on protein and adding more carbs? i want to be able to look fuller but still maintain my cuttness and keep energy levels high,(recently they have been slipping)
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  3. #3
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    Your fat intake is way too low, protein intake is way higher than necessary, total caloric intake is potentially too low, and I don't understand why you'd be eating 7 times a day.

    I'm not clear as to what your goal is in terms of bulking or cutting. If you're try to slowly bulk, you should consume about 110% to 120% of maintenance intake. If you're trying to cut, you should consume about 80% to 90% of maintenance intake.

    Either way, protein intake should be about 1.0 to 1.5 grams per pound of lean body mass.
    Fat intake should be 0.45 to 1.0 grams per pound of bodyweight.
    The remainder of your caloric intake should be composed from your preferred mix of carb and additional protein and fat.

    For more information, please see: http://forum.bodybuilding.com/showth...hp?t=121703981
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    Originally Posted by romanboy View Post
    stats:
    18 yr old
    5ft 9in
    155 lbs
    bf%=8


    p/c/f
    230/200/40
    this spread out in 7 meals,
    high school student fairly acive, mon-fri 50 min high volume high intensity training, then 10 min liss(4mph)
    sat sun fairly active, some clubbing and maybe a surf sesh or skinboard sesh


    my goal: become the next josef rakich
    a lot of people have been telling me to cut my proteins and add more carbs to not create such a caloric surplus, mainly for energy purposes, my strength not increasing by much but veiny abs and a solid build = worth it,
    what u guys think? I was into bulking and cutting but I found that to not be soo efficient for my body and for 3 months have switched to a new plan of slowly gaining but bf%<9
    any help?
    You plan to bulk on 2k calories as an active 18 year old?

    Good luck with that.

    Also- raise fats.
    Log: http://forum.bodybuilding.com/showthread.php?t=159714881&p=1213186101

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  5. #5
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    Originally Posted by WonderPug View Post
    Your fat intake is way too low, protein intake is way higher than necessary, total caloric intake is potentially too low, and I don't understand why you'd be eating 7 times a day.
    fats=i have found that any more fats for me leads to too many extra calories=fat but i am willing to do some substitution

    this bothers me, you say caloric intake might be too low? explain please

    and i do because i can, i am trying to reach a perfect body, eating evry 2-3hours why not?
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    yea, drop the protein to a lower level, increase your fat a little, and if you're bulking, bump up your overall calorie level (increase the carbs, to hit the increased calorie level) - as mentioned already, 2000 seems low to me too, if you're real active.

    Just see how your body is feeling/transforming weekly, and then, adjust accordingly, to find the sweet spot, for your gains (with minimal fat increases).
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  7. #7
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    Originally Posted by romanboy View Post
    fats=i have found that any more fats for me leads to too many extra calories=fat but i am willing to do some substitution
    You're fat intake is below physiologic sufficiency.

    Originally Posted by romanboy View Post
    this bothers me, you say caloric intake might be too low? explain please
    What is your (estimated) maintenance intake?

    Originally Posted by romanboy View Post
    and i do because i can, i am trying to reach a perfect body, eating evry 2-3hours why not?
    Meal frequency doesn't play a role in determining body composition. The diet's contribution is determined by caloric balance and micro/macronutrient sufficiency, measured on a daily basis.
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  8. #8
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    Originally Posted by WonderPug View Post
    You're fat intake is below physiologic sufficiency.



    What is your (estimated) maintenance intake?



    Meal frequency doesn't play a role in determining body composition. The diet's contribution is determined by caloric balance and micro/macronutrient sufficiency, measured on a daily basis.
    fat intake bump to how much?

    2100 i have estimated it , look i know people are saying this is a low number but what i have to say is that i truly only get my calories from chicken tuna oatmeal brown rice and whey protein, i am eating a lot of this stuff and i have found that 2000 calories in healthy food is actually a LOT of food
    why i take in 7 meals
    would it help you if i posted my current eating plan?
    what do you think about my carb situation though?
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  9. #9
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    ITT: People disregard OP's supposed 7% bodyfat levels and wanting to cut.




    You silly OP..
    if I was a dinosaur I would be a Flexasaurus.
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  10. #10
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    OP, do you have an eating disorder?
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  11. #11
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    Originally Posted by dalife95616 View Post
    yea, drop the protein to a lower level, increase your fat a little, and if you're bulking, bump up your overall calorie level (increase the carbs, to hit the increased calorie level) - as mentioned already, 2000 seems low to me too, if you're real active.

    Just see how your body is feeling/transforming weekly, and then, adjust accordingly, to find the sweet spot, for your gains (with minimal fat increases).
    how low should protein be for me to still get optimal results?
    im not going to lie, i am not scared about extra carbs = more fat, im scared that with more carbs i will have to lower protein to keep fat down but this in turn will decrease muscle gains, but would it be offset by the gains i get from more carbs?
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  12. #12
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    Originally Posted by jake1224 View Post
    ITT: People disregard OP's supposed 7% bodyfat levels and wanting to cut.




    You silly OP..
    hhah my bad brahh, i want to maintain low bf but gain muscle mass, nd please just please dont tell me its impossible either cuz IKNOW its not
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  13. #13
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    Originally Posted by romanboy View Post
    fat intake bump to how much?
    See post #3

    Originally Posted by romanboy View Post
    i have to say is that i truly only get my calories from chicken tuna oatmeal brown rice and whey protein
    That's an extremely unhealthy diet as it's acutely deficient in micronutrients.
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  14. #14
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    Originally Posted by juliacheh View Post
    OP, do you have an eating disorder?
    in what way? please explain cuz i really wanto to know whats wrong with my diet
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  15. #15
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    Originally Posted by WonderPug View Post
    See post #3


    That's an extremely unhealthy diet as it's acutely deficient in micronutrients.
    oh dont get me wrong i include veggies nd a multivitamin to acquire what my body needs
    i simply dont put their nutrients into my daily pcf for they are trace nutrients to me
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  16. #16
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    here is my current diet, i know i am going against one of the forum stickies about posting it but i find it is needed at this moment

    1:
    2 protein scoops
    1cup oatmeal
    3 oz turkey
    multivitamin
    2:
    1cup no fat milk
    4 oz chicken salad
    3 oz beef
    some type of fruit

    3: 33gprotein tuna with light mayo

    41 hour prewo)
    1 cup oatmeal or brown rice
    7oz chicken

    5:right before workout
    1scp whey

    6:right after workout
    2scoops whey
    1cup oatmeal
    33g simple carbs from dried carnberries

    7:
    30 grms no fat cottagge cheese
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  17. #17
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    ^ That's an abysmal diet.

    Fat intake is catastrophically low, micronutrient deficiencies are certain, you're using protein supplements rather then whole foods, you're eating extremely frequently, yet your caloric intake is extremely low. Basically, your diet is a disaster.

    You need to increase dietary fat, drop the supplements, increase diversity in your diet by adding vegetables and fruits, for example, and you need to increase the quantity of calories consumed daily.

    Additionally, the quantity of food you're consuming per meal, for example, consuming 30 grams of fat free cottage cheese, among other things, make me suspect an eating disorder
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  18. #18
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    Originally Posted by WonderPug View Post
    ^ That's an abysmal diet.

    Fat intake is catastrophically low, micronutrient deficiencies are certain, you're using protein supplements rather then whole foods, you're eating extremely frequently, yet your caloric intake is extremely low. Basically, you're diet is a disaster.

    You need to increase dietary fat, drop the supplements, increase diversity in your diet by adding vegetables and fruits, for example, and you need to increase the quantity of calories consumed daily.
    yet when i compare it to that of some other bodybuidlers in my school, they eat pizza and a bunch of other crap everyday yet they are huge with a bf lower than josef rakich's, yet they are not on superdrol or any gh and i know for sure they arent even eating as much as i am or as healthy and our workouts are very similar, can you please explain this to me?
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  19. #19
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    Originally Posted by WonderPug View Post
    ^ That's an abysmal diet.

    Fat intake is catastrophically low, micronutrient deficiencies are certain, you're using protein supplements rather then whole foods, you're eating extremely frequently, yet your caloric intake is extremely low. Basically, your diet is a disaster.

    You need to increase dietary fat, drop the supplements, increase diversity in your diet by adding vegetables and fruits, for example, and you need to increase the quantity of calories consumed daily.

    Additionally, the quantity of food you're consuming per meal, for example, consuming 30 grams of fat free cottage cheese, among other things, make me suspect an eating disorder
    about the eating disorder, im simply taking a cup of cottage chees befor bed for the casein protein, why u making it sound as if i have a retard problem in my brain
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  20. #20
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    wonderpug, screw everything else, what do u think i should do with my carbs? and why do u keep saying my fat levels are too low? i know they are the basic nutrients and what not of the body that we need but can they also increase my energy levels too?
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  21. #21
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    Originally Posted by WonderPug View Post
    ^ That's an abysmal diet.

    Fat intake is catastrophically low, micronutrient deficiencies are certain, you're using protein supplements rather then whole foods, you're eating extremely frequently, yet your caloric intake is extremely low. Basically, your diet is a disaster.

    You need to increase dietary fat, drop the supplements, increase diversity in your diet by adding vegetables and fruits, for example, and you need to increase the quantity of calories consumed daily.

    Additionally, the quantity of food you're consuming per meal, for example, consuming 30 grams of fat free cottage cheese, among other things, make me suspect an eating disorder
    and what do u mean by the quantity of food? i am eating as much as i can for every meal, to get enough pcf but to make sure i am hungry enough by the next meal to eat a good amount of nutrients that i might need
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  22. #22
    Chasing cats since 1967 WonderPug's Avatar
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    I suggest that you speak with your parents and/or a counselor at school about your eating plan.
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  23. #23
    Glutes... they are back Cumulonimbus's Avatar
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    Originally Posted by WonderPug View Post
    I suggest that you speak with your parents and/or a counselor at school about your eating plan.
    This.

    You need help OP.
    Just a weight lifter
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  24. #24
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    Originally Posted by WonderPug View Post
    I suggest that you speak with your parents and/or a counselor at school about your eating plan.
    see im not trying to troll at all, im asking a simple question and ur always giving negative replies, im sure that u must not have the most positive lifestyle due to this, something you might have done in your past that you regretted or you are simply angered at the new youth that are achieving bodies that you havent attained and will never be able to attain in your life style, either way
    i just wanted to let you know that you have a problem, not me
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  25. #25
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    Originally Posted by romanboy View Post
    see im not trying to troll at all, im asking a simple question and ur always giving negative replies, im sure that u must not have the most positive lifestyle due to this, something you might have done in your past that you regretted or you are simply angered at the new youth that are achieving bodies that you havent attained and will never be able to attain in your life style, either way
    i just wanted to let you know that you have a problem, not me
    if I was a dinosaur I would be a Flexasaurus.
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  26. #26
    Glutes... they are back Cumulonimbus's Avatar
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    Originally Posted by romanboy View Post
    see im not trying to troll at all, im asking a simple question and ur always giving negative replies, im sure that u must not have the most positive lifestyle due to this, something you might have done in your past that you regretted or you are simply angered at the new youth that are achieving bodies that you havent attained and will never be able to attain in your life style, either way
    i just wanted to let you know that you have a problem, not me
    I'm pretty sure Pug has attained a better body than a 127lb teenager with an eating disorder, and has a better physique than most men his age.
    Just a weight lifter
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  27. #27
    Registered User romanboy's Avatar
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    Originally Posted by Cumulonimbus View Post
    I'm pretty sure Pug has attained a better body than a 127lb teenager with an eating disorder, and has a better physique than most men his age.
    hahahaahaahahhaahahhahhahhahaahahahaahahaahahaahha hahahahahaahahahhaahahahahaahahaahahahahahaahahahh hhhhhhhhhhhahahahahahahahahahahahaahahah

    yea im sure he has, too bad im not a 127lb teenager, and that soo called eating disorder is called dedication, u depressed too brahh?
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  28. #28
    Glutes... they are back Cumulonimbus's Avatar
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    Originally Posted by romanboy View Post
    hahahaahaahahhaahahhahhahhahaahahahaahahaahahaahha hahahahahaahahahhaahahahahaahahaahahahahahaahahahh hhhhhhhhhhhahahahahahahahahahahahaahahah

    yea im sure he has, too bad im not a 127lb teenager, and that soo called eating disorder is called dedication, u depressed too brahh?
    Sorry, you're 125lbs, I was being generous.
    Just a weight lifter
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  29. #29
    Glutes... they are back Cumulonimbus's Avatar
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    You've been here for rouhgly 2 and half years and yet you don't have a basic understanding of nutrition. What the hell have you been doing?
    Just a weight lifter
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  30. #30
    Registered User romanboy's Avatar
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    Originally Posted by Cumulonimbus View Post
    You've been here for rouhgly 2 and half years and yet you don't have a basic understanding of nutrition. What the hell have you been doing?
    wtf r u saying, idk if ur trying to be funny or a retard with "hahah i was being generous, hey look at me im a duck"-cockhole cloudtype and what r u talking about idk anything about nutrition, if u know soo much then u would be helping me instead of being someone with no life that goes on these forums everyday and hohohoh look at me im in competitions hohhohoh, if u were a true bodybuilder u would be helping not being a liitle troll ***got, and wtf wonderpug, u tell me im trolling, im not mad to let u know i just cant understand the mindset u idiots have for someone looking for help, smh u retard, go ahead neg me or tell an admin, after they read this thread they should see that most of my Bitching isnt from me being a negative member its from dumbasses like you that discourage others from posting on this site
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