Diet Change, Critique

[T4344]

I have recently change my diet a little bit now and see some results, Just want to see if this will affect my weight loss or the muscle gain i have had recently

workout - empty stomach + L-cartinine, low intensity for 35-45 mins (depends on time i get up)
meal 1 - Isolate Protein shake, 2 boiled eggs, fish oil 1000 mg,
meal 2 - 1/2 cup peppered jerky, apple
meal 3 - 4-6 oz of chicken, greens, 2 pieces of turkey bacon, 1 vitamin (centrum), fish oil and digestive enzyme after meal
meal 4 - apple,2 hard boiled eggs
meal 5 - 4-6 oz of chicken, greens, 2 pieces of turkey bacon
workout - n-zero pre workout, no creatine in it, weight lifting
meal 6 - Isolate protein shake, egg whites half a cup, 1/2 teaspoon EVO

turkey bacon is wrapped in a paper towel microwaved and the chicken is cooked in a steam bag

[AlwaysTryin]

Macros? TDEE?

[germaine07]

http://forum.bodybuilding.com/showth...hp?t=129523333

[T4344]

http://forum.bodybuilding.com/showth...hp?t=129523333

I apologize for the noob post, I will repost with macro's thanks for the link

[rand18m]

Begin here and learn to compose your diet, then come back with questions, you have a lot to learn but you'll be glad you did!

http://forum.bodybuilding.com/showth...hp?t=121703981

http://forum.bodybuilding.com/showth...hp?t=136691851

[T4344]

Macros? TDEE?

OK i have reposted with proper macros, Goal i am currently 268 and have been dropping and gaining strength for last 7 weeks, down 18 lbs and up about 60 lbs in bench, for example but rest of weight have dramatically increased as well. Will this diet keep me building muscle mass while dropping my bf %

workout - empty stomach + L-cartinine, low intensity for 35-45 mins (depends on time i get up)
meal 1 - Isolate Protein shake, 2 boiled eggs, fish oil 1000 mg,
meal 2 - 1/2 cup peppered jerky, apple
meal 3 - 4-6 oz of chicken, greens, 2 pieces of turkey bacon, 1 vitamin (centrum), fish oil and digestive enzyme after meal
meal 4 - apple,2 hard boiled eggs
meal 5 - 4-6 oz of chicken, greens, 2 pieces of turkey bacon
workout - n-zero pre workout, no creatine in it, weight lifting
meal 6 - Isolate protein shake, egg whites half a cup, 1/2 teaspoon EVO

turkey bacon is wrapped in a paper towel microwaved and the chicken is cooked in a steam bag

Protein Isolate has 10 grams of BCAAs and Glutamine (2) times a day

Grams per day Carbs – 45 g - Protein 200 g - Fat 90 g
Grams per meal Carbs – 9 g - Protein 40 g - Fat 18 g
Calories per day Carbs 180 cals - Protein 810 cals - Fat 810 cals
Calories per meal Carbs 36 cals – Protein – 160 Fat – 160

[AlwaysTryin]

Few things.

Why are you dividing macros up per meal exactly?

Why are you using a lot of useless supplements (l-carnitine etc)

[T4344]

Few things.

Why are you dividing macros up per meal exactly?

Why are you using a lot of useless supplements (l-carnitine etc)

I actually divided meals up just as an average and I did not know about the l-carnitine

[germaine07]

I actually divided meals up just as an average and I did not know about the l-carnitine

Sorry, being a bit lazy, it's early, but could you post as follows.....

Weight: x
TDEE: x
Goal: x

Total Calories: x
Total Protein: 200g
Total Fat: 90g
Total carbs: 45g

[T4344]

Sorry, being a bit lazy, it's early, but could you post as follows.....

Weight: 268
TDEE: 3800 - due to 5 days exercise a week or 2400 maintenance
Goal: 205 10%

Total Calories: 1800
Total Protein: 200g
Total Fat: 90g
Total carbs: 45g

[WonderPug]

This is exceptionally simple.

Consume about 80% of TDEE per day.

Make sure your protein intake is at least 1 gram per pound of lean body mass. Make sure dietary fat intake is at least 0.35 grams per pound of bodyweight. Compose the remainder of your calories from your preferred mix of carbs and additional protein and fat. Also be mindful to consume sufficient micronutrients, preferable from a diet composed in the vast majority from whole and minimally processed foods.

Set meal frequency and timing based on your preference.

[germaine07]

Weight: 268
TDEE: 3800 - due to 5 days exercise a week or 2400 maintenance
Goal: 205 10%

Total Calories: 1800
Total Protein: 200g
Total Fat: 90g
Total carbs: 45g

Maintenance is either 3800 or 2400, it can't be both. It takes into account your workouts.

To cut (lose weight), multiply you maintenance by 80-90%.

1800kcal a day is way too low. 3800 x 80% = 3040. This is the minimum you should be eating.

As for the rest. Eat 1g/lb protein & 0.4g/lb of fat. So that equates to 260g protein & 110g fat. You can fill your remaining calories as you wish.

Weight: 268
TDEE: 3800
Goal: Cut

Total Calories: 3100
Protein: At least 260g
Fat: At least 110g
Carbs: Anything up to 270g

All remaining calories do not have to go to carbs. You can higher protein/fats if you want.

[T4344]

Maintenance is either 3800 or 2400, it can't be both. It takes into account your workouts.

To cut (lose weight), multiply you maintenance by 80-90%.

1800kcal a day is way too low. 3800 x 80% = 3040. This is the minimum you should be eating.

As for the rest. Eat 1g/lb protein & 0.4g/lb of fat. So that equates to 260g protein & 110g fat. You can fill your remaining calories as you wish.

Weight: 268
TDEE: 3800
Goal: Cut

Total Calories: 3100
Protein: At least 260g
Fat: At least 110g
Carbs: Anything up to 270g

All remaining calories do not have to go to carbs. You can higher protein/fats if you want.

Thanks for your help I will increase my caloric intake and see how it works for me, as of now I seem to be losing around 2 lbs a week or will check consistency wednesday

[T4344]

Maintenance is either 3800 or 2400, it can't be both. It takes into account your workouts.

To cut (lose weight), multiply you maintenance by 80-90%.

1800kcal a day is way too low. 3800 x 80% = 3040. This is the minimum you should be eating.

As for the rest. Eat 1g/lb protein & 0.4g/lb of fat. So that equates to 260g protein & 110g fat. You can fill your remaining calories as you wish.

Weight: 268
TDEE: 3800 --- wrong it is 3349
Goal: Cut

Total Calories: 3100
Protein: At least 260g
Fat: At least 110g
Carbs: Anything up to 270g

All remaining calories do not have to go to carbs. You can higher protein/fats if you want.

Ok i have been keeping on the same diet while still researching this one as well. i am confused/worried if i switch. . .

It says my TDEE is 3349 that is if i workout for at least 50 mins a day

so from what i cant tell i would have to consume 80% of 3349 = 2679 calories , so will i not keep losing if i dont switch to the 2679 cal intake ?