Comments on my diet

[pastorgbc]

If there is even 2000 calories here, I'd be surprised.

Where's the red meat? Potatoes? Pasta? Veg? Dietary fat?





If you plan to make consistent gains, ^^^^this must change.

Agreed. I have you much closer to 2000 Cal's than 3000.

Ray

[EB68]

My reply to 2nd_chance has my calc of how I got to the split.
Using your fat calc and protein (which is the same I used), this is what I get:

Fat: 176 lbs x 0.5g fat x 9 cals per g fat = 792 cals
792 / 3,000 = 26% cals from fat

Protein: 176 lbs x 1gram protein x 4 cals per g protein = 704 cals from protein
704 / 3,000 = 23% cals from protein

Would you suggest a 25%, 50%, 25% split?
From your and 2nd_chance's replies, it sounded as if I am way too high on carbs...but from the calcs 50% seems ok?

I never add mine up that way and after doing mine yours isn't bad like I thought. I only measure grams of each and total calories. For me I get closer to 35% protien, 35% fat, and 30% carbs.

[Basquiat]

I made a few changes.
Some of the sample diets I found on the site seems like quite a bit more food for 3,000 cals....not yet sure whether or where I am going wrong.

This is just a example of a day....I do have red meat, pasta etc.

Breakfast - 735 cals (29g fat, 96g carbs, 22g protein):
100g Oats, 250 ml 2% Milk, 1 x Banana, 15ml Flaxseed Oil, 1 cup Coffee

Pre-Workout - 430 cals (3g fat, 76g carbs, 25g protein):
30g Whey Protein, 1 x Banana, 64g Raisins

Post-Workout - 481 cals (15g fat, 56g carbs, 31g protein):
40g Oats, 30g Whey Protein, 1 x Banana, TBSP Peanut Butter

Lunch - 313 cals (2g fat. 38g carbs, 35g protein):
170g Shredded Tuna in Salt water, 100g broccoli, 2 slices Wholegrain bread

Snack - 185 cals (10g fat, 14g carbs, 9g protein):
175g Bulgarian Low Fat Yoghurt, 10 x Almonds

Dinner - 547 cals (6g fat, 82g carbs, 44g protein):
195g Brown Rice, 295g mixed Vegetables, 100g Chicken breast

Late night - 254 cals (19g fat, 12g carbs, 8g protein):
15ml Flaxseed Oil, 250ml 2% Milk

That gives me a total of 2,950 cals made up off 84g fat (26%), 374g carbs (50%), 174g protein (24%)
I am still about 10g short on protein.

[ironwill2008]

I made a few changes.
Some of the sample diets I found on the site seems like quite a bit more food for 3,000 cals....not yet sure whether or where I am going wrong.

This is just a example of a day....I do have red meat, pasta etc.

Breakfast - 735 cals (29g fat, 96g carbs, 22g protein):
100g Oats, 250 ml 2% Milk, 1 x Banana, 15ml Flaxseed Oil, 1 cup Coffee

Pre-Workout - 430 cals (3g fat, 76g carbs, 25g protein):
30g Whey Protein, 1 x Banana, 64g Raisins

Post-Workout - 481 cals (15g fat, 56g carbs, 31g protein):
40g Oats, 30g Whey Protein, 1 x Banana, TBSP Peanut Butter

Lunch - 313 cals (2g fat. 38g carbs, 35g protein):
170g Shredded Tuna in Salt water, 100g broccoli, 2 slices Wholegrain bread

Snack - 185 cals (10g fat, 14g carbs, 9g protein):
175g Bulgarian Low Fat Yoghurt, 10 x Almonds

Dinner - 547 cals (6g fat, 82g carbs, 44g protein):
195g Brown Rice, 295g mixed Vegetables, 100g Chicken breast

Late night - 254 cals (19g fat, 12g carbs, 8g protein):
15ml Flaxseed Oil, 250ml 2% Milk

That gives me a total of 2,950 cals made up off 84g fat (26%), 374g carbs (50%), 174g protein (24%)



I am still about 10g short on protein.

Looking much better, at least from a total calorie standpoint.

I wouldn't be too concerned over a 10-gram protein discrepancy; your actual intake will likely vary more/less than that anyway from one day to the next.

One other thing to consider, and I'm out; choose foods that you like, and can eat all the time, and don't limit yourself to just a few "approved bodybuilder foods." While you can certainly build muscle on chicken, rice, and broccoli, eating the same bland foods all the time will get really old. Eating adequate macros is a full-time job, but if you come to hate your meals, yerdoinitwrong.

[Basquiat]

Looking much better, at least from a total calorie standpoint.

I wouldn't be too concerned over a 10-gram protein discrepancy; your actual intake will likely vary more/less than that anyway from one day to the next.

One other thing to consider, and I'm out; choose foods that you like, and can eat all the time, and don't limit yourself to just a few "approved bodybuilder foods." While you can certainly build muscle on chicken, rice, and broccoli, eating the same bland foods all the time will get really old. Eating adequate macros is a full-time job, but if you come to hate your meals, yerdoinitwrong.

Thank you, I'll keep that in mind.
I am quite a bit of a home cook....so'll be sure add enough variation.

[misfit28]

Did you read this at all?

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

Not sure if someone else posted this, but I'll repost it

[Basquiat]

Did you read this at all?

Not sure if someone else posted this, but I'll repost it

Thanks I'll have a read now.
Your progress photos are amazing....well done.

[induced_drag]

I also dont think you need 3000 cal. I would start and find your maintenance.....then slowly bring up cals. 200 then 300. Going on a 400-500 cal surplus will just cause you to gain too much fat. You dont need that big a surplus to gain...you do need a surplus though. (unless in the newb phase)


Your goal of 11lbs while getting leaner might need some examination as well...... How did you come up with 11?....why not 10 or 12....why 11?

[Basquiat]

I also dont think you need 3000 cal. I would start and find your maintenance.....then slowly bring up cals. 200 then 300. Going on a 400-500 cal surplus will just cause you to gain too much fat. You dont need that big a surplus to gain...you do need a surplus though. (unless in the newb phase)


Your goal of 11lbs while getting leaner might need some examination as well...... How did you come up with 11?....why not 10 or 12....why 11?

I am currently 80kg and a bit skinny. My target weight is 85kg and 5kg = 11lbs.
85kg seems like a realistic mid term goal and is a realistic weight for someone my length.
I don't really care whether it is 85 or 87, I just feel a bit skinny and want to add some muscle.
It's a 12 month goal, since I want to add 5kg while reducing my fat % from 18% back to 15% where it use to be before I stopped going to gym regularly.

[Kingthumper]

I am trying to add 11 pounds while reducing my fat %.

You would likely accomplish this better and more efficiently if you chose one or the other first rather then trying to do both simultaneously. What your wanting to do is effectively recomp, which in my experience is tricky to successfully pull off without spinning your wheels.

It's a 12 month goal, since I want to add 5kg while reducing my fat % from 18% back to 15% where it use to be before I stopped going to gym regularly.

Gaining 11 lbs of muscle in 1 year is a great goal to have, but the reality is something else - especially if you already have a decent base and/or have gone through the honeymoon stage of lifting.

Regarding your diet, your refactored plan looks better then what you initially posted.

[Get-n-fit]

In order to lose fat you must have a calorie deficit; to build muscle you need a calorie surplus, therefore, you can't do both at the same time.

[azstrengthcoach]

Hi

I am back at the gym, after a good couple of years, trying lose some fat and add some muscle. I hit the weights 3 times a week with 20min cardio every other day and one rest day.

A typical day out of my diet looks something like this (I have enough variation) and I am trying to do 3,000 calories per day.
I would appreciate any comments and suggestions.

Breakfast:
1 cup oats
Half cup mixed berries
Small hand full of nuts
Banana
Cup coffee
15ml flax seed oil
+ 500ml water

Per workout:
1 scoop Whey protein
Teaspoon glutamine
Handful of raisins

Post workout:
1 scoop Whey protein
1/4 cup oats
Banana
Tablespoon peanut butter
Teaspoon creatine
Teaspoon glutamine
Tablespoon lecithin granules
+ 500 ml water

Lunch:
2 slices whole grain bread
Cottage cheese
Apple
+ 500ml water

Dinner:
Large chicken breast (skinless)
Cup brown rice
Cup veg
+ 500ml water

Late night:
Glass milk
Tablespoon flaxseed oil

How much do you weigh? What's your goals?

[azstrengthcoach]

In order to lose fat you must have a calorie deficit; to build muscle you need a calorie surplus, therefore, you can't do both at the same time.

That's technically not true, it's just really hard to do both

[Basquiat]

My diet plan goes like this, in 2 month cycles:

1 week relaxed:still eating very clean but throwing in a pizza somewhere or eating out.

5 weeks lean: this is where I am now. Eating very clean with a cal surplus

2 weeks ripped: upping protein and cutting on cal

Repeat....

[azstrengthcoach]

My diet plan goes like this, in 2 month cycles:

1 week relaxed:still eating very clean but throwing in a pizza somewhere or eating out.

5 weeks lean: this is where I am now. Eating very clean with a cal surplus

2 weeks ripped: upping protein and cutting on cal

Repeat....

You're eating very few calories and especially not enough protien. You can do low calorie or low protien but not both

[Basquiat]

You're eating very few calories and especially not enough protien. You can do low calorie or low protien but not both

It's 1g protein per pound of body weight and 3,000 cals.
My weight is staying the same so I might up the cals next week but there seems to be consensus that 1g protein is needed per pound when lifting.

[SQ76]

I am going for 25% fat, 55% carbs and 20% protein

Why are you keeping protein so low? You can't build lean muscle without good levels of protein...

[SQ76]

It's 1g protein per pound of body weight and 3,000 cals.
My weight is staying the same so I might up the cals next week but there seems to be consensus that 1g protein is needed per pound when lifting.

I would go with 1.5g protein per pound of bodyweight and 0.4g fat per pound.

[Basquiat]

I would go with 1.5g protein per pound of bodyweight and 0.4g fat per pound.

Hi, all the documentation if read, gives 2g per kg (1 per pound) as the recommended protein intake when doing heavy lifting.
The 0.4g for fat is in line with what I am reading elsewhere.