Sup brahs for reps check out my diet. So far i have leaned up a little and lost 1-2 inches on my waist.
Break fast: 3/4 cup of egg whites, 1/2 cup of raw oatmeal
meal 2. Chicken breast, 1/2 cup of raw oatmeal, portion of broccoli,
meal 3 pre workout. 1 rice cake, 1 scoop of whey protein
meal 4 post workout. 2 scoops of whey protein, 1 serving size of natty peanut butter
meal 5. red meat, portion of broccoli, one serving size of raw plain almonds.
meal 6. one can of tuna. one serving size of spinach with one tablespoon of macadamia nut oil.
Im roughly getting 213 protein , 44g of fat, 80-60 grams of carbs
I been getting stronger in the gym and only lost 2-3 pounds of pure fat, maybe even gained muscle in replacement, been on the diet for 6 weeks. Went super slow in the beginning just winging it and creating my own diet then slowly adjusted it to where i have it now. Im getting someone around 2200 cals. I do cardio 3 times a weeks, just upped it to 4. Low intensity 30 minute intervals. I have one meal a week where i eat anything i want.
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Thread: rate my cutting diet.
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01-18-2013, 03:20 PM #1
rate my cutting diet.
deadlift: 495x3
squats: 455x6
bench: 315x4
U.S. Army.
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01-18-2013, 03:31 PM #2
- Join Date: Aug 2012
- Location: Indianapolis, Indiana, United States
- Age: 35
- Posts: 446
- Rep Power: 501
That seems like an extremely low number of calories for your size, and also a particularly low amount of fat. It's recommended that you get 0.4 - 0.5g of fat per lb of LBM. Your whole diet adds up to less than 1600, which I think is far too low.
I'm 5'9" too, but weighing 167, and I'm eating a little over 1800, which is as low as I will go.Muscle & Magicka:
www.youtube.com/channel/UCTB7u0gKYYkN0luy-rCQzjg
That realm where dragons and deadlifts meet. Enter at your own risk (level 99 recommended).
Calculating Maintenance-------> www.youtube.com/watch?v=UE-uSzOiEpw
Adjusting for Bulk/Cut----------> www.youtube.com/watch?v=GWKxu_dtkfc
Micronutrient Intake------------> www.youtube.com/watch?v=oV8nKRETgxA
Macronutrient Intake-----------> www.youtube.com/watch?v=YW2_tE1rbF8
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01-18-2013, 03:37 PM #3
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01-18-2013, 03:42 PM #4
- Join Date: Aug 2012
- Location: Indianapolis, Indiana, United States
- Age: 35
- Posts: 446
- Rep Power: 501
Maybe you meant *180-160* carbs? In which case, that sounds a lot better lol, but I would still up the fat a bit. Right now, I'm at about 160p/160c/60f
Edit: Missed your 2200 estimate originally, but I'm still not sure how you're getting that, even if you DID mean 180-160 instead of 80-60.
(213x4) + (180x4) + (44x9)
852 + 720 + 396 = 1968Muscle & Magicka:
www.youtube.com/channel/UCTB7u0gKYYkN0luy-rCQzjg
That realm where dragons and deadlifts meet. Enter at your own risk (level 99 recommended).
Calculating Maintenance-------> www.youtube.com/watch?v=UE-uSzOiEpw
Adjusting for Bulk/Cut----------> www.youtube.com/watch?v=GWKxu_dtkfc
Micronutrient Intake------------> www.youtube.com/watch?v=oV8nKRETgxA
Macronutrient Intake-----------> www.youtube.com/watch?v=YW2_tE1rbF8
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01-18-2013, 03:53 PM #5
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01-18-2013, 05:36 PM #6
lol wow. you guys have to add each calorie intake . you cant just use a simple formula. I added it all up with a extra 1/2 cup of oatmeal that i added after post workout and i just got 2,267. Im getting other fats from fish oil, salmon, and red meat.
deadlift: 495x3
squats: 455x6
bench: 315x4
U.S. Army.
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01-18-2013, 05:42 PM #7
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01-18-2013, 05:46 PM #8
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01-18-2013, 05:48 PM #9
fat = 9 kcal/g
protein = 4 kcal/g
carb = 4 kcal/g
POOF -----> http://forum.bodybuilding.com/showth...#post436716771
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01-18-2013, 05:52 PM #10
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01-18-2013, 05:54 PM #11
thats alot info so basically adding up the calories on the label doesn't = to the amount of calories im getting? That **** doesn't make sense , I dont feel like reading that wall of text.
im adding up all the calories from the protein including the whey and thats the number i get. I went to every label and added it up.
im getting 210-220 protein. 44 direct fats from peanut butter, macadamia nut oil, and almonds. so i dont know what all the extra fats add up to from red meat and salmon, fish oil. 110-130 carbs.Last edited by t-350z; 01-18-2013 at 06:07 PM.
deadlift: 495x3
squats: 455x6
bench: 315x4
U.S. Army.
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01-18-2013, 06:51 PM #12
- Join Date: Sep 2011
- Location: Michigan, United States
- Age: 34
- Posts: 332
- Rep Power: 158
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01-18-2013, 07:03 PM #13
- Join Date: Aug 2012
- Location: Indianapolis, Indiana, United States
- Age: 35
- Posts: 446
- Rep Power: 501
You've lost me completely now, haha. I don't know what you mean by "direct", but yes, you have to add the macros from every source. You have to add the protein from your oatmeal just as much as the protein from your whey, etc... I am not trying to sound like a douchebag, I'm just not sure what your confusion is here. You have to track everything and be accurate, otherwise you'll have no idea what your intake really is.
In any case, counting and tracking aside, I do think that 44g of fat is a bit on the low side for you.
Edit: It's common for their to be a sliiight bit of discrepancy between adding up your macros for the day and figuring the calories, and actually adding up the calories from the labels on everything. There are a couple reasons - 1, the calories are usually rounded up or down on the label to make a nice round number, and also fiber is sometimes taken into account and sometimes not. But the discrepancy in your numbers seems significantly higher than that.Muscle & Magicka:
www.youtube.com/channel/UCTB7u0gKYYkN0luy-rCQzjg
That realm where dragons and deadlifts meet. Enter at your own risk (level 99 recommended).
Calculating Maintenance-------> www.youtube.com/watch?v=UE-uSzOiEpw
Adjusting for Bulk/Cut----------> www.youtube.com/watch?v=GWKxu_dtkfc
Micronutrient Intake------------> www.youtube.com/watch?v=oV8nKRETgxA
Macronutrient Intake-----------> www.youtube.com/watch?v=YW2_tE1rbF8
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01-18-2013, 10:48 PM #14
yeah when i add up all the calories from all the labels and everything i get over 2000. So im guessing thats wrong? Can you lay out a diet on which i should be taking in. im 5'9 at 200lbs probably at 10% bf, I have clear visible top 4 abs still little bf still left on lower stomach.
to the other im not really sure my weight hasnt really change to much but i have been loosing weight i would say slowly over the past 6 weeks.deadlift: 495x3
squats: 455x6
bench: 315x4
U.S. Army.
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01-18-2013, 11:02 PM #15
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01-18-2013, 11:11 PM #16
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01-18-2013, 11:22 PM #17
trust me dude, reading that "wall of text" will make things so much easier. all you have to do is count fat, protein, and carbs. plus, there is instructions on how to make a diet specifically for you.
edit: it isn't even that much reading. you just have to read the OP, not the entire thread. good luck regardless!
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01-18-2013, 11:24 PM #18
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01-19-2013, 09:46 AM #19
- Join Date: Aug 2012
- Location: Indianapolis, Indiana, United States
- Age: 35
- Posts: 446
- Rep Power: 501
Given all the information, I think it looks good.
~You've gone a little over 1g/lb of bodyweight and you've probably even met 1.2g/lb of LBM, which is recommended when cutting.
~You're getting atleast 44g of fat that you're measuring, and more from salmon/red meat/fish oil, so hopefully you're hitting atleast 50g daily, which is as low as I would go in your case.
~It looks like you've got a good amount of micros from veggies and a good amount of fiber from oats/veggies.
~And assuming you're getting 2200 cals, I think that's reasonable for someone your height/weight, though you may even be able to get away with even more. If you lose more than 1-2 lbs per week on average, you can bump it up a little.
Ultimately, all of the tracking/counting is to help you stay consistent (as well as, of course, hit minimum macro requirements). If you're gonna eat the same food every day and base your intake off of the same labels, then it should be fine. Just adjust accordingly as you progress.
If you find you need to add some calories, I'd leave protein and bump up the carbs (and maybe a bit of fat). 110-130 carbs, for me personally, would give me some pretty sluggish workouts, but if you feel fine in the gym, more power to ya.
Edit: Last piece of advice: If this is a diet you can stick to and enjoy, then go for it. To me, it looks very strict and "clean". If it were me, I would add a bit of something that I crave. Personally, I eat lots of veggies, lean meats, whole grains, etc, but I also have some breakfast cereal (Reese's Puffs, Cinnamon Toast Crunch, etc) every day, because I love the stuff, and I can fit it into my macros easily, without sacrificing much satiety. This helps me to stick to my macros and avoid "cheating" or binging. Best of luck.Last edited by MulattoRance; 01-19-2013 at 09:58 AM.
Muscle & Magicka:
www.youtube.com/channel/UCTB7u0gKYYkN0luy-rCQzjg
That realm where dragons and deadlifts meet. Enter at your own risk (level 99 recommended).
Calculating Maintenance-------> www.youtube.com/watch?v=UE-uSzOiEpw
Adjusting for Bulk/Cut----------> www.youtube.com/watch?v=GWKxu_dtkfc
Micronutrient Intake------------> www.youtube.com/watch?v=oV8nKRETgxA
Macronutrient Intake-----------> www.youtube.com/watch?v=YW2_tE1rbF8
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01-19-2013, 10:31 AM #20
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01-19-2013, 10:52 AM #21
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01-19-2013, 10:56 AM #22
- Join Date: Aug 2012
- Location: Indianapolis, Indiana, United States
- Age: 35
- Posts: 446
- Rep Power: 501
It's just a tool to manipulate your energy balance - I think at your stats and on 2200 calories, it's not necessary, but you can throw it in a couple of times a week, maybe on your off days, if you want. I would recommend starting without it to get an idea of what your true intake is, and then add it after a few weeks if you want/need. My biggest problem with it is it's hard to accurately measure how much you're really burning with cardio, so I don't recommend excessive amounts.
Muscle & Magicka:
www.youtube.com/channel/UCTB7u0gKYYkN0luy-rCQzjg
That realm where dragons and deadlifts meet. Enter at your own risk (level 99 recommended).
Calculating Maintenance-------> www.youtube.com/watch?v=UE-uSzOiEpw
Adjusting for Bulk/Cut----------> www.youtube.com/watch?v=GWKxu_dtkfc
Micronutrient Intake------------> www.youtube.com/watch?v=oV8nKRETgxA
Macronutrient Intake-----------> www.youtube.com/watch?v=YW2_tE1rbF8
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01-19-2013, 11:03 AM #23
yeah i have 3 off days a week. I normally do 30 minutes of 120-130 heart rate. I burn 220-250 calories. I notice it keeps me tighter when i do it. I been on this diet for 6 weeks and have lost some. I actually thought i was under eating then added a little bit more carbs now im adding in alot more due to what i just found out. So i guess will see.
deadlift: 495x3
squats: 455x6
bench: 315x4
U.S. Army.
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01-19-2013, 11:10 AM #24
- Join Date: Aug 2012
- Location: Indianapolis, Indiana, United States
- Age: 35
- Posts: 446
- Rep Power: 501
3 days a week of 30min LISS at 120-130 sounds perfectly fine to me, I do a pretty similar amount myself (I do 2 days at 1 hour, around 120). I like to do it since I'm mostly sedentary apart from my workouts, and this allows me to do something active on my offdays and feel all around more balanced, and it makes my diet less complicated, as I can just eat the same amount of calories/macros each day and feel relatively the same from day to day.
Muscle & Magicka:
www.youtube.com/channel/UCTB7u0gKYYkN0luy-rCQzjg
That realm where dragons and deadlifts meet. Enter at your own risk (level 99 recommended).
Calculating Maintenance-------> www.youtube.com/watch?v=UE-uSzOiEpw
Adjusting for Bulk/Cut----------> www.youtube.com/watch?v=GWKxu_dtkfc
Micronutrient Intake------------> www.youtube.com/watch?v=oV8nKRETgxA
Macronutrient Intake-----------> www.youtube.com/watch?v=YW2_tE1rbF8
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01-19-2013, 12:15 PM #25
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01-19-2013, 02:06 PM #26
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