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[QUOTE=CTStyles31;852521693]Critique my breakfast please, trying to cut.
1 large bowl of salad with oil/vinegar dressing (not a lot of dressing)
5 eggs (2 whole, 3 whites) either panfried with little oil or hardboiled
Now I was wondering whether I should include some oats or whole wheat bread? I try to stay low on carbs. Also, maybe I should ditch the salad, as I eat a lot of veggies for lunch everyday anyway and eat something else? Thanks in advance[/QUOTE]It all depend on your daily totals
This is my breakfast during the week. On the weekend I mix it up with eggs and chicken sausage.
Granola (1 serving)
Calories: 230
Fat: 11g
Sat. Fat: 3g
Carbs: 30g
Fiber: 3g
Sugar: 11g
Protein: 4g
Roasted Milled Flaxseed (1/2 serving)
Calories: 45
Fat: 3g
Sat. Fat: .25g
Carbs: 2g
Fiber: 2g
Sugar: 1g
Protein: 2g
Non-fat Plain Greek Yogurt
Calories: 133
Fat: 0g
Carbs: 9g
Sugar: 9g
Protein: 23g
Honey (14g, about what I eat)
Calories: 43
Fat: 0g
Carbs: 12g
Sugar: 11g
*2 cups of Coffee w/ 1/2 serving Soymilk
Calories: 50
Fat: 2g
Sat. Fat: .5g
Carbs: 4g
Sugar: 3g
Fiber: .5g
*This is basically the value of the soymilk. Coffee has only 2 calories per cup and nothing else.
[QUOTE=MNTiburon;853244923]This is my breakfast during the week. On the weekend I mix it up with eggs and chicken sausage.
[/QUOTE]Congrats...is there a question?
You realize whatever you have at breakfast can only be seen as adequate or not based on all your other meals
What do you guys think of mine?
[b]
Meal 1 (Breakfast): 1 cup egg whites, 1 cup of oatmeal and 1 Scoop Protein
Meal 2 : Turkey Sandwich with Strawberrys
Meal 3 (Lunch): Chicken with 1/2 Cup Brown Rice and 1/2 Cup Corn
Meal 4 (Post-Workout): 2 scoops of whey protein in water with a tablespoon of All Natural Peanut butter
Meal 5 (Dinner): 8oz Salmon, tilapia, or RED MEAT with a green salad with 1 tablespoon of Olive Oil and vinegar
Meal 6 (Before Bed): 2 scoops of whey protein in water with a tablespoon of All Natural Peanut butter[/b]
[QUOTE=Lugie;853870283]What do you guys think of mine?
[b]
Meal 1 (Breakfast): 1 cup egg whites, 1 cup of oatmeal and 1 Scoop Protein
Meal 2 : Turkey Sandwich with Strawberrys
Meal 3 (Lunch): Chicken with 1/2 Cup Brown Rice and 1/2 Cup Corn
Meal 4 (Post-Workout): 2 scoops of whey protein in water with a tablespoon of All Natural Peanut butter
Meal 5 (Dinner): 8oz Salmon, tilapia, or RED MEAT with a green salad with 1 tablespoon of Olive Oil and vinegar
Meal 6 (Before Bed): 2 scoops of whey protein in water with a tablespoon of All Natural Peanut butter[/b][/QUOTE]calculate macros
add more veggies
[QUOTE=WonderPug;585632883]Ah, crap. It's Middle European Time for you. Unless. Oh, do have a cat in the house and, if so, is it over 4 years old?[/QUOTE]
I know this is a bit old but still made me lol
[QUOTE=determined4000;853954103]calculate macros
add more veggies[/QUOTE]
Calories : 2145
Fat : 77.5
carbs : 156.5
Protein : 250
[QUOTE=Lugie;854001263]Calories : 2145
Fat : 77.5
carbs : 156.5
Protein : 250[/QUOTE]Id increase fat at least 10g
[QUOTE=determined4000;853323743]Congrats...is there a question?
You realize whatever you have at breakfast can only be seen as adequate or not based on all your other meals[/QUOTE]
You're right, I was just looking for a critique of my breakfast to start. I'll try to put together a daily run down later today.
[QUOTE=Lugie;854001263]Calories : 2145
Fat : 77.5
carbs : 156.5
Protein : 250[/QUOTE]
You don't need 250g of protein, that's way too much. Even hardcore bodybuilders don't need more than a 1/1 protein to weight ratio. Cut that by 100g and you still have a high protein diet.
[QUOTE=MNTiburon;854779933]You don't need 250g of protein, that's way too much. Even hardcore bodybuilders don't need more than a 1/1 protein to weight ratio. Cut that by 100g and you still have a high protein diet.[/QUOTE]uh, many do
17 yo
5'11"
180 lbs
15% bf
Goals:
Bench press: body weight x 1.
Chin-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6.
Deadlift: body weight x 2.
looking to get to 10% bodyfat
exercise: rippetoes starting strength
workout day:
3100 cal
180 prot
296 carb
131 fat
rest day:
2100 cal
180 prot
167 carb
75 fat
dont know what foods to eat
[QUOTE=cl0ck;855213543]
dont know what foods to eat[/QUOTE]fruit, veg, lean meat, eggs, lf dairy, potato, oats, rice, cereal, nuts, nut butters, oils, whey ([url]http://www.bodybuilding.com/store/mgn/mgn.htm[/url])
G'day guys
I know you are probably sick of these Critique my diet posts but heres one more haha
Goal: Trying to cut and lose weight
I have been doing weights about 3 times a week for the past year but i haven't worried about my diet at all.
Its about time to change that.
I am starting to do cardio 3 times a week aswell as weights now on different days.
Just wanted some confirmation that I'm on the right track
Age: 21
Height: 5'11
Weight: 105kg (220 lbs)
Bodyfat: approximately 30% (i think)
TEE = 2730
Diet: 2320 calories
Protein: 264g
Fat: 90g
Carbs: 110g
Does this all sound about right?
I have tried to cut carbs out a bit more but I'm struggling.
Cheers,
Paul
[QUOTE=maggoo;855348693]G'day guys
I know you are probably sick of these Critique my diet posts but heres one more haha
Goal: Trying to cut and lose weight
I have been doing weights about 3 times a week for the past year but i haven't worried about my diet at all.
Its about time to change that.
I am starting to do cardio 3 times a week aswell as weights now on different days.
Just wanted some confirmation that I'm on the right track
Age: 21
Height: 5'11
Weight: 105kg (220 lbs)
Bodyfat: approximately 30% (i think)
TEE = 2730
Diet: 2320 calories
Protein: 264g
Fat: 90g
Carbs: 110g
Does this all sound about right?
I have tried to cut carbs out a bit more but I'm struggling.
Cheers,
Paul[/QUOTE]
Cut back on the protein. 264/220 is too high of a ratio. Your kidneys will thank you for it.
How do you get most of your carbs? I cut simple sugars out of my diet and try to get all my carbs from whole grain sources (oats, wheat).
[QUOTE=MNTiburon;855442713]Cut back on the protein. 264/220 is too high of a ratio. Your kidneys will thank you for it.
How do you get most of your carbs? I cut simple sugars out of my diet and try to get all my carbs from whole grain sources (oats, wheat).[/QUOTE]
Righto.
So cut back protein how much? 230-240?
If i down protein should i increase fat or carbs?
Id say about 80% of my carbs come from whole grain sources(oats, brown rice, wheat etc)
and about 20% come from sugar(minimal stirfry sauce and salad dressings)
Cheers
So I changed up my diet a little bit as I was getting sick of the old one. I started Jan 15th at 221 lbs and today was 203lbs. I'm 6'3" - do cardio 3x a week with 3-4 weight lifting sessions (full body).
New diet-
Breakfast -
4 whole eggs = 280 Cals
1 piece rye toast = 65 cals
1/2 tbsp PB = 45
= 390
Snack -
Greek yogurt = 100 cals
coffee - 2 milk = 30 cals
Lunch-
8oz chicken breast = 300 Cals
2-3 cups Green veg = 100 cals
Potatoe / half cup rice = 70-100 cals
= 450+
Snack -
Coffee (3milk) - 50 Cals
Dinner -
8oz fish / chicken / steak
3 cups fresh veggies
Cup of brown rice / potatoes
= 550+
Snack -
Protein shake x2
Tea with skin milk + tbsp honey
= 200
That brings me to around the 1850ish range. Should I be eating a little bit more? I have seen great progress thus far so I dont want to go too far over 2000+ calories although I'm fine doing it once in a while. Please PM me or reply with any questions or constructive criticism. (in b4 starving myself as I simply am not)
Hello, ive been working out for aabout 15 months now and have realized my diet is complete ****. Ive put on a good amount of fat, Im probably at around 15-17%. Can anyone help me here trying to figure out my diet?
Ive figured out at 170lbs. i need (trying to cut) maintenance is at about 2380 cals.
240g of protein
55g of fat
108g of carbs
^^all equal to 1880 cals, which is what i should cut on. right? at 170 lbs
so heres a sample:
meal 1
48g of protein
54g of carbs
meal 2
48g of protein
meal 3
48g of protein
post work out
meal 4
48g of protein
54g of carbs
meal 5
48g of protein
Im not really counting the fats because i will get the fats throughout the day for sure from flax seed oil, natty pb, fish oil, egg yolks so im pretty sure ill have no problem getting the fats.
Is this guideline pretty accurate? i need help not being a foreveralonevirgin****! lol but srsly. Im only eating carbs as soon as i wake up and post workout. I read thats what supaturk does and it seems to work for alot of people.
Im eating clean as phuck too, my diet will only consist of chicken, lean beef, fish, Carbs will only come from sweet potatoes and brown rice and butter free salt free popcorn.
Hello,
I need some help with a nutritional question. I am currently deployed overseas. I live in downtown kabul, afghanistan. While I have always worked-out somewhat regularly, I have never really gotten down to the guts of planning a diet program to thin my waist while bulking my muscles AND leaning out. Now, I do know that both of these objectives usually are not put together due to them being counter-productive, but am not looking for massive gains, but do want to put on muscle while still leaning out. I am 5'7'', 170lbs, and about 11-17% body fat (haven't calculated in a while). I would like to put together a diet to maintain for the next two months that maximizes my efforts in the gym and with my goals. * Here is the issue* I have limited resources with food and the way food is cooked. I also get hungry frequently and have developed a slower digestion rate as I have gotten older (almost 32) Live on a british compound, with food cooked by afghans. Have to be a little creative. Also, nutrition has never been my forte, so any advice or suggestions would be appreciated. Thnx.
Stuck In Kabul
currently trying to bulk with the following macros @ 128lb 13% bf.
protein: 147g
fat: 82g
carb: 271g
Total daily calorie need: 2411
been reading into IIFYM concept and just wanted some clarification. If i hit my protein and fat macro (1326 calories) can I fill in my remaining calories (1085) with additional protein and fat? In other words, I'd also be getting in carbs, but once i hit my protein and fat macro, is it okay for me to go over in those macros.
For example:
155g protein
97g fat
226g carb
=about 2400 calories
yes
[QUOTE=bboytommy;860857363]currently trying to bulk with the following macros @ 128lb 13% bf.
protein: 147g
fat: 82g
carb: 271g
Total daily calorie need: 2411
been reading into IIFYM concept and just wanted some clarification. If i hit my protein and fat macro (1326 calories) can I fill in my remaining calories (1085) with additional protein and fat? In other words, I'd also be getting in carbs, but once i hit my protein and fat macro, is it okay for me to go over in those macros.
For example:
155g protein
97g fat
226g carb
=about 2400 calories[/QUOTE]
thanks determined. appreciate the clarification.
damn, I am loving IIFYM. not eating like an idiot but just feel a lot less restricted and my nutrition is so much more free flowing and normal now. just gotta hope to see results now and i'll be a firm believer and advocate.
26yo, 75kg, about 18%Bf, 5'11 (calorie totals in my diet attachedment)
I have been training for a few years now and I don't seeem to be progressing very much. I know the reason is because I do not know if I am eating the right things. I do stick to a diet for about 10 days then I get on the drink and cheat for the next 3days then back on my diet for another 10 and so on. I have now decided I am going to try 12 weeks at sticking to my diet that I have created to the best of my knowledege from reading articles on Body building. Although, I read one article and then another article says the opposite. So I have come to the conclusion that since I have not been on my strict diet consistently for more that 10 days at a time, I should definitely see results if I stay on my diet for 12 weeks. even if it is nots not spot on.
I work in an office mon - fri from 7:30 - 4:30. I will be trainining in the evening mon - fri (weights) and do at least 20min steady cardio after my session. I will try to train myself to also do Fasted Cardio in the morning as soon as I wake up. I pretty much train every day. (except for weekends where I am hungover) For the next 12 weeks I will be doing some sort of exercise at least 6 days a week.
I have attached an excel document of the diet I have created consisting of Training day 1 & 2, Leg Day, Cardio days and rest days and I would greatly apprieciate any advise or criticism. I have also attached a copy of my training program I have created and also welcom advise, recomenddations and/or criticism.
Thanks:)
[QUOTE=aussierodo;861758441]26yo, 75kg, about 18%Bf, 5'11 (calorie totals in my diet attachedment)
I have been training for a few years now and I don't seeem to be progressing very much. I know the reason is because I do not know if I am eating the right things. I do stick to a diet for about 10 days then I get on the drink and cheat for the next 3days then back on my diet for another 10 and so on. I have now decided I am going to try 12 weeks at sticking to my diet that I have created to the best of my knowledege from reading articles on Body building. Although, I read one article and then another article says the opposite. So I have come to the conclusion that since I have not been on my strict diet consistently for more that 10 days at a time, I should definitely see results if I stay on my diet for 12 weeks. even if it is nots not spot on.
I work in an office mon - fri from 7:30 - 4:30. I will be trainining in the evening mon - fri (weights) and do at least 20min steady cardio after my session. I will try to train myself to also do Fasted Cardio in the morning as soon as I wake up. I pretty much train every day. (except for weekends where I am hungover) For the next 12 weeks I will be doing some sort of exercise at least 6 days a week.
I have attached an excel document of the diet I have created consisting of Training day 1 & 2, Leg Day, Cardio days and rest days and I would greatly apprieciate any advise or criticism. I have also attached a copy of my training program I have created and also welcom advise, recomenddations and/or criticism.
Thanks:)[/QUOTE]your diet is incredibly deficient in fat
double it
protein is much higher than needed
ditch rice and waximaize for more nutritious carbs
calories look too low which is probably why you cant stick with it, increase 2200 and try to stick with that every day
Hey how's my diet?
I want to bulk in a clean manner, and I might higher the calories (basically more carbs), but for now here it is. Also my diet won't be precise so bare with me, because I don't have 100% control over what I eat.
Also I won't count carbs.
Stats:
5'11"
Weight:180lbs.
-Meal 1:
200 calories worth of nuts and 20 grams of fat.
-90g cheeze, 310 calories 20 grams of protein and 26 grams of fat.
-2 slices of bread (almost 100g), 190 calories and 10g of protein.
- Meal 2:
-100 calories worth of rice, bread, or any stuff that gives mainly carbs.
-300 grams worth of any meat, 70-80grams of protein, and 550-650calories.
- Meal 3:
- 100 grams of tuna in oil, 27 grams of protein, 200 calories (not sure how much fat sorry).
- 3 whole eggs, 265calories, 21 grams of protein, 18 grams of fat.
- 2 egg whites, 40 calories, 6 grams of protein.
- 2 slices of bread, 190 calories, 10 grams of fat.
Meal 4:
- A whole cup of oats (not cooked), 270 calories, 11 grams of protein and 4 grams of fat.
-Half a liter of milk 3%, 300 calories, protein:15grams, fat:15grams.
-Calories around 2600-2700.
-Protein around 190-200grams.
-fat around 80grams.
- I'll be eating veggies, but they won't be calculated.
How's it in your opinion?
How does it look now? I have Got two days.
[QUOTE=Tomshv;862013751]Hey how's my diet?
How's it in your opinion?[/QUOTE]looks fine
[QUOTE=aussierodo;862134891]How does it look now? I have Got two days.[/QUOTE]much better
Another clueless soul looking for direction. I am a 45 year old male. I am 6'1" and currently weigh 261. I am shooting for 2100 calories per day. Here is an outline of what I am eating.
I like to work out shortly after I wake up and after drinking a pre workout drink. After exercising I have :
A protein shake with almond/coconut milk -288 calories,49 protein(61 on sculpt days) 4 carbs 2 fat
Lunch is usually a salad of romaine/kale with tuna/chicken or beans 400 cal
Snacks consist of various fruits and nuts throughout the day
Quest Protein bar 200 cal 20 protein 4 net carbs 17 fiber
Dinner is 6-8 oz of chicken/ with 2 different vegetables and a salad.
I have been averaging.
2000 calories
60 fat
160 protein
160 carbs
30-40 fiber
After reading Emma's post and some calculations, it looks like I need to up the protein and the fat. I am also going to be upping the Calories to 2200. Upping the protein is no problem but what is a good way to up the fat? I am already eating almonds and/or peanut butter. More nuts? Adding some cheese?
Any and all constructive criticism is welcomed and encouraged. Thank you very much
[QUOTE=Negncic;862469301]Another clueless soul looking for direction. I am a 45 year old male. I am 6'1" and currently weigh 261. I am shooting for 2100 calories per day. Here is an outline of what I am eating.
I like to work out shortly after I wake up and after drinking a pre workout drink. After exercising I have :
A protein shake with almond/coconut milk -288 calories,49 protein(61 on sculpt days) 4 carbs 2 fat
Lunch is usually a salad of romaine/kale with tuna/chicken or beans 400 cal
Snacks consist of various fruits and nuts throughout the day
Quest Protein bar 200 cal 20 protein 4 net carbs 17 fiber
Dinner is 6-8 oz of chicken/ with 2 different vegetables and a salad.
I have been averaging.
2000 calories
60 fat
160 protein
160 carbs
30-40 fiber
After reading Emma's post and some calculations, it looks like I need to up the protein and the fat. I am also going to be upping the Calories to 2200. Upping the protein is no problem but what is a good way to up the fat? I am already eating almonds and/or peanut butter. More nuts? Adding some cheese?
oils,
Any and all constructive criticism is welcomed and encouraged. Thank you very much[/QUOTE]coconut, oils dressings