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DoNotResist
05-14-2013, 01:01 PM
This diet is for my off days where i aint trainning.


totaly new at this and trying to learn does it look ok im missing some (calories,fat,protein) but dont know what to add

i1299.photobucket.com/albums/ag79/DeathLetum/diet_zpsb21041f2.png

would not let me post it with the http since i aint at 50 posts loll.

cumminslifter
05-14-2013, 01:02 PM
the picture is too small to see. just post your macros and tdee

Gxp23
05-14-2013, 01:03 PM
whats wrong with eating the same every day?

KayPS
05-14-2013, 01:05 PM
Not nearly enough calories. Excruciatingly deficient in fat. Eat more avocados. Or whatever else you like.

Please post your TDEE.

Why do people feel like they have to eat the same foods every day to reach their goals?

DoNotResist
05-14-2013, 01:06 PM
Im setting up a offday meal plan with:

1900 calories , 84g fat , 166 protein and rest in carbs

currently at 1731 calories , 37g fat , 119protein, 198 carbs

think this is what you wanted correct?

Gxp23
05-14-2013, 01:07 PM
Im setting up a offday meal plan with:

1900 calories , 84g fat , 166 protein and rest in carbs

currently at 1731 calories , 37g fat , 119protein, 198 carbs

think this is what you wanted correct?

why eat less on days your body will be recovering?

DoNotResist
05-14-2013, 01:07 PM
Not nearly enough calories. Excruciatingly deficient in fat. Eat more avocados. Or whatever else you like.

Please post your TDEE.

Why do people feel like they have to eat the same foods every day to reach their goals?

dont plan on eating this every day :P just trying to learn how i can build myself different meal plans, this was my first try loll
and eneded up real low on fat and low on protein

KayPS
05-14-2013, 01:08 PM
Im setting up a offday meal plan with:

1900 calories , 84g fat , 166 protein and rest in carbs

currently at 1731 calories , 37g fat , 119protein, 198 carbs

think this is what you wanted correct?

You're 6" taller and 45 lbs heavier than I, yet your total consumed 100c above my cut intake. What is your TDEE? Have you used the stickies to determine it? What is your goal? Cut? Because I think that at just under 200 lbs, you shouldn't be cutting.

DoNotResist
05-14-2013, 01:08 PM
why eat less on days your body will be recovering?

trying to sheed some BF and was told i should be eating less on my offday, New at this stuff. Feel free to guide me

DoNotResist
05-14-2013, 01:09 PM
You're 6" taller and 45 lbs heavier than I, yet your total consumed 100c above my cut intake. What is your TDEE? Have you used the stickies to determine it? What is your goal? Cut? Because I think that at just under 200 lbs, you shouldn't be cutting.

according to the site i was using my DTEE is rougly around 2800-3000

6feet 198pounds 25% body fat

i dont have much fat on arms or legs mostly on my tummy

Gxp23
05-14-2013, 01:11 PM
trying to sheed some BF and was told i should be eating less on my offday, New at this stuff. Feel free to guide me

Well if you are already eating less than your maintenance on days you train, you certainly dont want to be eating less on the days you recover, this could lead to you losing more lean mass than you want to.

KayPS
05-14-2013, 01:13 PM
according to the site i was using my DTEE is rougly around 2800-3000

6feet 198pounds 25% body fat

i dont have much fat on arms or legs mostly on my tummy

Then 1900c is a horribly bad idea for a cut. You're talking about cutting roughly a third of your TDEE. If you're trying to cut, you should be looking at 2200 (absolute minimum) to 2600c.

But again, I don't think a cut is a good idea, but I'll let the resident experts weigh in on that.

DoNotResist
05-14-2013, 01:26 PM
ok here is whats happening i had hired a private trainer and he gave me this diet:

Diet on workout days

08H00 : Wake up, take 1 cafeine and 2 ephedrine.
30mn cardio on treadmill hard beat : 126 to 146.

Meal 1 : 08H40
3 packs of oatmeal with 250ml of skim milk
30g of protein powder OR 2 egg whites and 2 whole eggs.
1 banana
1 coffee and or orange juice
1 Animal Pak

Meal 2 : 12H00
100g of white rice with 150g of chicken breast
Vegetables

Meal 3 : 15H00
100g of Real Mass with Skim Milk
1 cafeine and 2 ephedrine
5g of creatine

16H45 : TRAINING

Meal 4 : 18H00
30g of protein, 5g of creatine,
250ml of juice/pepsi.

Meal 5 : 19H00
100g of white rice with 150g of chicken breast

Meal 6 : 22H00
200g of Cottage fat free, scoop of protein, 1 pack of oatmeal


Drink at least 3 liters of water a day (all fluids count)
Chicken breast can be change with lean read meat or fish (salmon, tuna, tilapia and any kind of white fish).
White rice can be change with pasta, brown rice, sweet potatoes or white potatoes. 100g of rice = 400g of sweet or white potatoes.


from what i calculated thats 329calories on workout days and the same diet for offday just no pills.

i dont know if its a good diet or not but its got me really bored and sick of eating the same stuff over and over.

as i said new at this so feel free to advise me.

Gxp23
05-14-2013, 01:28 PM
this trainer is telling you to take ephedrine? Seriously?

it will help if you have a calorie and macro breakdown of all those foods also.

DoNotResist
05-14-2013, 01:30 PM
this trainer is telling you to take ephedrine? Seriously?

it will help if you have a calorie and macro breakdown of all those foods also.

i have them on myfitnesspal.com but cant post pictures hehe

and yes he said cafine with ephidrine would act as a fat burner read up on it before taking it.

give me a few mins and i can write it all out :P

Gxp23
05-14-2013, 01:44 PM
Then 1900c is a horribly bad idea for a cut. You're talking about cutting roughly a third of your TDEE. If you're trying to cut, you should be looking at 2200 (absolute minimum) to 2600c.

But again, I don't think a cut is a good idea, but I'll let the resident experts weigh in on that.
LoL, advice is advice, dont be afraid to give it regardless, im sure it would be jsut the same as anyone else.

i have them on myfitnesspal.com but cant post pictures hehe

and yes he said cafine with ephidrine would act as a fat burner read up on it before taking it.

give me a few mins and i can write it all out :P

Calorie deficit acts as a fat burner lol, thats all you need.

DoNotResist
05-14-2013, 01:45 PM
Breakfast:

Quaker - Instant Oatmeal - Apples & Cinnamon (Canada), 3 Packet (33g):
390calories , 78carbs, 5fat, 9protein, 480sodium, 27sugar

Lactancia - Pur Filtre Skim Milk, 1 cup (250ml) :
90calories, 13carbs, 0fat, 9protein, 125sodium, 13sugar

Banana Raw - Banana, 1 whole :
135calories, 35carbs, 1fat, 2protein, 19sugar

Tropicana (Canada) - 100% Pure and Natural Orange Juice With Pulp, 250 ml (1 cup) :
110calories, 27carbs, 2protein, 23sugar

animal pak multivitamin:

Gaspari Nutrtion - Myofusion Cookies & Cream, 1 Rounded Scoop (39 g):
150calories, 5carbs, 2fat, 25protein, 230sodium, 3sugar





Lunch:

Rice - White, long-grain, regular, cooked, 1 cup :
205calories, 45carbs, 4protein, 2sodium

Chicken - Chicken Breast (Boned, Skinless Grilled) , 5.5 ounce :
220calories, 3fat, 44protein, 220sodium




Dinner:

Rice - White, long-grain, regular, cooked, 1 cup :
205calories, 45carbs, 4protein, 2sodium

Chicken - Chicken Breast (Boned, Skinless Grilled) , 5.5 ounce :
220calories, 3fat, 44protein, 220sodium





Snacks:

Nutrabolics - Mass Fusion , 3 scoops :
950calories, 170carbs, 9fat, 47protein, 400sodium, 28sugar

Lactancia - Pur Filtre Skim Milk, 1 cup (250ml) :
90calories, 13carbs, 0fat, 9protein, 125sodium, 13sugar

Gaspari Nutrtion - Myofusion Cookies & Cream, 1 Rounded Scoop (39 g):
150calories, 5carbs, 2fat, 25protein, 230sodium, 3sugar

Quaker - Instant Oatmeal - Apples & Cinnamon (Canada), 1 Packet (33g) :
130calories, 11carbs, 2fat, 3protein, 160sodium, 9sugar

Beatrice - Cottage Cheese 1%, 187.5 g (1/2 cup) :
150calories, 11carbs, 2fat, 21protein, 645sodium, 8sugar



total: 3290calories, 478carbs, 30fat, 264protein, 2954sodium, 148sugar.

Gxp23
05-14-2013, 01:47 PM
Be a good chap and total all that up lol.

cumminslifter
05-14-2013, 01:47 PM
i have them on myfitnesspal.com but cant post pictures hehe

and yes he said cafine with ephidrine would act as a fat burner read up on it before taking it.

give me a few mins and i can write it all out :Pget your diet in order before you even think about supplementing a "fat burner"

DoNotResist
05-14-2013, 01:49 PM
Be a good chap and total all that up lol.


total: 3290calories, 478carbs, 30fat, 264protein, 2954sodium, 148sugar.

cumminslifter
05-14-2013, 01:50 PM
total: 3290calories, 478carbs, 30fat, 264protein, 2954sodium, 148sugar.fat is ridiculously low. you need .4g fat per pound minimum

Gxp23
05-14-2013, 01:52 PM
total: 3290calories, 478carbs, 30fat, 264protein, 2954sodium, 148sugar.

your fats are extremely low, you should be aiming for 0.4-0.5g of fat per lb or lean lb of body mass, try reading the stickies to figure out how to calculate your calories and macros, honestly doing this will.

A. Vastly increase your knowledge on the subject.
B. Help you understand why each macro is, or isnt necessary.
C. You wont need a PT.

I would also fire this Personal trainer as it looks like he has just tried to put together a bunch of meals together that he thinks are healthy and high protein, which really are not needed as such.

Give it a go, trust me.

DoNotResist
05-14-2013, 01:58 PM
your fats are extremely low, you should be aiming for 0.4-0.5g of fat per lb or lean lb of body mass, try reading the stickies to figure out how to calculate your calories and macros, honestly doing this will.

A. Vastly increase your knowledge on the subject.
B. Help you understand why each macro is, or isnt necessary.
C. You wont need a PT.

I would also fire this Personal trainer as it looks like he has just tried to put together a bunch of meals together that he thinks are healthy and high protein, which really are not needed as such.

Give it a go, trust me.

i did read some of the stickys

my DTEE is roughly : 3167 so to lose weight i would need to cut 10-20% off that. Meaning i should be eating 2629calories a day
i figure i need 158-198 grams protein , 89 grams and the rest in carbs.

does this make sence


Now on my offday should i still eat 2629calories?

just need a lilpush in the right way to get the diet to work. The trainning i can take care of easy but im on a deadline and learning as fast as i can.
Just want to be able to build different mealplans for different days.

thx for taking a bit of time and helping a newbie out btw

DoNotResist
05-14-2013, 02:19 PM
Where did you run off to Gxp23 :P

Gxp23
05-14-2013, 02:39 PM
Where did you run off to Gxp23 :P

sorry was eating lol, anyway as for off days just stick to the same calories, why complicate things? Like you said you are already doing to be eating under the amount of calories you need to maintain your weight right?

This should be a slow progress 0.5-1.0lb a week is fine, you may find you will drop a little more the first couple of weeks if you have reduced your carb intake due to the water retention etc etc.

Good luck, and one more piece of advice, read the stickies every now and again, theres no harm in studying over them again and picking up on things you have maybe missed, or in general keeping yourself up to date and stuff.

DoNotResist
05-14-2013, 02:50 PM
cool ty and yes i will be eating under the amount needed to maintain my body weight,

i was told this " 89 grams fat @ 9 calories per gram, avoiding mono & poly unsaturated and limiting saturated = 802 calories"

Lastly is there anything i should never touch even if i stay in my macros and calorie range, Anything that will stop me from losing bodyfat?

oh and i plan on keeping to read the stickys, just need to get started asap :) so was asking for a quick crash course.

been reading for 2day now

Gxp23
05-14-2013, 02:52 PM
cool ty and yes i will be eating under the amount needed to maintain my body weight,

i was told this " 89 grams fat @ 9 calories per gram, avoiding mono & poly unsaturated and limiting saturated = 802 calories"

Lastly is there anything i should never touch even if i stay in my macros and calorie range, Anything that will stop me from losing bodyfat?

how can you avoid mono and poly while limiting saturated? you are going to need to eat mono and poly, dont be afraid of fat, its your friend.

Eat foods that you enjoy (within reason, i dont mean go eat mcds every single day for every meal) to help you reach your goals.

DoNotResist
05-14-2013, 03:12 PM
my toughts exactly thx mate

Gxp23
05-14-2013, 03:21 PM
my toughts exactly thx mate

np!

DoNotResist
05-15-2013, 07:43 AM
Basicly i can eat anything i want as long as a stay under my DTEE and hit my (protein, fat, carbs) and dont go over them correct?
"will eating anything i want and staying in the zone i just said actually make me lose body fat.?"

was also reading that breakfast should be my biggest meal of the day since we have a faster metabolism in the morning.

Also after doing a workout or cardio i should be taking a protein shake or eating so i dont lose muscle mass.
For the cardio i have been keeping my hearth beat between 126 - 146 since thats what i need to be in to get Fatburn.


was just wondering if you can validate these questions for me. and maybe give me a good source of fat i seem to be missing some everytime i try to build a diet.


Thx, Dnr

Mdenatale
05-15-2013, 08:14 AM
Yes you can eat pretty much anything so long as you stay within your calorie target while still hitting your protein and fat minimums.

Meal time and which meal is biggest is completely up to you. Your metabolism doesn't change throughout the day. Eat when you feel like it.

And again, you can have your protein shake after cardio, but its not stopping muscle loss because you did so. It is just another food that helps you hit your protein target for the day.

DoNotResist
05-15-2013, 08:16 AM
ohh ok will too much cardio increase my muscle loss. Cuz im trying to lose some fat and put on muscle, just wondering if its counter productive. since i have been doing 30mins cardio about once a day.

also if i burn around 300calories per run should i add 300 calories to my deficit? to even it out.
right now my diet is set at around 2500 - 2600 calories. Would that mean i would need 2800 calories to keep muscle growth comming.

basicly i run every morning around 7 or 8 am and then workout at 4:30pm

DoNotResist
05-15-2013, 10:07 AM
Just want to say thx to everyone helping me out. :)