Would like good input on my diet please.

[wouldali]

Age: 26
Height: 5,11
Weight: 180,2 (this morning)
BMI: 25.13
fat%: I don't really know my fat% but I know I have fat around my waist area and I want to get rid of it:-S
Goal: 180 of lean muscles with under 8% fat.

Hello there, I would like to have an input on my diet from you professional guys/girls in here.
I know that I'm already 180 lb but when I look at professional bodybuilders around 180 lb I'm far far away from having their shape.
My goal is not to gain mass or become HUGE, I'm aiming for lean and shredded.

I have been trying to follow a strict diet and eating about 5 to 6 times a day. Getting to the 2k calories a day seems insane for me.
I feel like i'm eating all day and I can barely make it to the 2k mark.

When I wake up, I do some HIIT cardio (500/600 calories) and I hit the gym right after work. (no cardio)
I go to bed around 10 pm (wake up at 6AM for HIIT)

I have been eating nearly the same thing for about 3 weeks now.
I'm uploading yesterdays food intake as an example. (PDF attachment)

Thanks for helping guys.

[MrBillson]

You need to read the stickies.

[cumminslifter]

what is your TDEE and total macros

[wouldali]

what is your TDEE and total macros

total macros should be in the PDF attachement no?

[wouldali]

You need to read the stickies.

Did I miss something? I did say what my goals are and posted a total macros PDF attachment.

[moosedahgoose]

total macros should be in the PDF attachement no?

P: 121
F: 60
C: 226

You need to up protein and fat...

[wouldali]

P: 121
F: 60
C: 226

You need to up protein and fat...

should I aim for a specific range of fat and proteins?
It feels like I'm eating all day and taking breaks after breaks just to eat something.

Should I add a meal replacement?

[tzalma1]

read the stickies and learn to construct a diet of foods you enjoy that will ensure macro/micro sufficiency....no way you enjoy eating like that every day

[moosedahgoose]

should I aim for a specific range of fat and proteins?
It feels like I'm eating all day and taking breaks after breaks just to eat something.

Should I add a meal replacement?

You should be hitting at least .8g/lb for protein and .45g/lb for fat.

[Joehunni]

Protein should be near or over body weight and fat close to half bodyweight, carbs are nonessential.

[wouldali]

read the stickies and learn to construct a diet of foods you enjoy that will ensure macro/micro sufficiency....no way you enjoy eating like that every day

When it says for exemple:

Lunch:
1/2 avocado
1 large Boiled Egg
2 medium Carrots
1 tablespoon Olive Oil

That was a very good salad I made out of all of the ingredients above... I did not eat all of that separately. I eat a lot of fruits, veggies and dairy so I figured my macro/micro are fine...again, that's why I'm asking for help here.

[KayPS]

Age: 26
Height: 5,11
Weight: 180,2 (this morning)
BMI: 25.13
fat%: I don't really know my fat% but I know I have fat around my waist area and I want to get rid of it:-S
Goal: 180 of lean muscles with under 8% fat.

Hello there, I would like to have an input on my diet from you professional guys/girls in here.
I know that I'm already 180 lb but when I look at professional bodybuilders around 180 lb I'm far far away from having their shape.
My goal is not to gain mass or become HUGE, I'm aiming for lean and shredded.

I have been trying to follow a strict diet and eating about 5 to 6 times a day. Getting to the 2k calories a day seems insane for me.
I feel like i'm eating all day and I can barely make it to the 2k mark.

When I wake up, I do some HIIT cardio (500/600 calories) and I hit the gym right after work. (no cardio)
I go to bed around 10 pm (wake up at 6AM for HIIT)

I have been eating nearly the same thing for about 3 weeks now.
I'm uploading yesterdays food intake as an example. (PDF attachment)

Thanks for helping guys.

I have bolded all of your problems.

Read the stickies and change your habits. If you can't change your habits, then you need to change your goals.

[cumminslifter]

You should be hitting at least .82g/lb for protein and .4g/lb for fat.

fixed

[moosedahgoose]

fixed

I saw it afterwards, damn me for not editingggg.

[tzalma1]

Hello there, I would like to have an input on my diet from you professional guys/girls in here.
I know that I'm already 180 lb but when I look at professional bodybuilders around 180 lb I'm far far away from having their shape.
My goal is not to gain mass or become HUGE, I'm aiming for lean and shredded.

working out to become huge and working out to become lean and shredded are the same thing, the only difference is the length of time it would take to get huge. the fundamentals are still the same. you are going to have to bulk to build mass then cut to lose fat

I have been trying to follow a strict diet and eating about 5 to 6 times a day. Getting to the 2k calories a day seems insane for me. I feel like i'm eating all day and I can barely make it to the 2k mark.

if you are having trouble drink some milk or peanut butter, there are a world of foods that are calorie dense that will help you get to whatever your calorie goals are

I have been eating nearly the same thing for about 3 weeks now.
I'm uploading yesterdays food intake as an example. (PDF attachment)

this is why you need to read the stickies, 1. you are asking people to critique your diet but you havent provided us with any info on what your goals are (gaining mass/lossing fat) or any calorie calculations. i see above that you are barely getting 2,000 cals. how did you come up with this number?? 2. you shouldnt be eating nearly the same thing every day. you are setting yourself up to fail because eventually you will get tired of what you are eating if you dont have any variety.


i dont mean to come across like an a$$hole but there are stickies for a reason, everything you need is in there. once you have a good understanding of nutrition then come ask questions

[cumminslifter]

I saw it afterwards, damn me for not editingggg.

to late now, your exposed LMAO

[wouldali]

fixed

Thanks to you and cumminslifter for giving a bit of help.

I guess I'll try to hit these numbers and read them famous stickies.......I'll be back after that.

[KayPS]

Every fukin' time.

[wouldali]

working out to become huge and working out to become lean and shredded are the same thing, the only difference is the length of time it would take to get huge. the fundamentals are still the same. you are going to have to bulk to build mass then cut to lose fat



if you are having trouble drink some milk or peanut butter, there are a world of foods that are calorie dense that will help you get to whatever your calorie goals are



this is why you need to read the stickies, 1. you are asking people to critique your diet but you havent provided us with any info on what your goals are (gaining mass/lossing fat) or any calorie calculations. i see above that you are barely getting 2,000 cals. how did you come up with this number?? 2. you shouldnt be eating nearly the same thing every day. you are setting yourself up to fail because eventually you will get tired of what you are eating if you dont have any variety.


i dont mean to come across like an a$$hole but there are stickies for a reason, everything you need is in there. once you have a good understanding of nutrition then come ask questions

Thanks for the reply.

My goal was to lose fat and gain lean muscles to stay around the 180 mark.
the 2000 calories is just a random number I picked, I could have said 1900 or 3000. (this RDI calculator says I should aim for 2200)

The variety is not a problem.
I said that I was eating NEARLY the same thing. but at the end of the day I get around the same numbers.

If every question could be answered with a sticky no one would be asking questions and this forum would have no purpose. Wanted to ask real people questions and ask for help/tips that's all. (feel sorry I did now with all this sticky hostility lol)

[cumminslifter]

Thanks to you and cumminslifter for giving a bit of help.

I guess I'll try to hit these numbers and read them famous stickies.......I'll be back after that.

come back with any questions