For Anyone with a "Critique My Diet" Question...

[stonemonolith]

I'm 24 years old, 5'10" and 180 pounds at 27-30% body fat, a complete newbie at lifting. My first goal is to cut heavily while lifting, hopefully building some muscle or at least maintaining what little muscle I already have. My maintenance caloric needs (office type work and lifting 3 days a week) should put me at like 2400 cal/day. I'm aiming for about 1600 cal/day on my diet.

My proposed diet is 1648 cal: 159 g carbs, 51 g fat, 180 g protein.

Does this sound reasonable and attainable for 4-5 month cut? Thanks.

[DavidNatural]

should make a list of 10meals perday..funny

[DavidNatural]

Congus to your virgin post:-)

[TheMrBcool]

I'm 20 standing at 183 cm and 81 kg, main goal is to build muscle

My diet is as follows:

According to my calculations I need:

Calories = 3500
Protien = 200g
Fat = 97.2
Carb = 477.25

But I can't seem to reach the required fat % whilst my calories an carbs stay the same... I can get :

Calorie - 3500
Protein - 200
Carbs - 550 ( as oppose to the recommended 477)
Fat - 55. (As oppose to the recommended 97.2)

The carbs here are slightly higher than you recommended (63% of my total calorie) and the fat is
lower that 30% ( it's 15% to be exact) of my total calorie, would this still
Be ideal for bulking ?

[determined4000]

id up to at least 60-65g fat
seeds nuts, avocado, evoo

[Bendingwater]

I'm 21, 5'9", roughly 167lbs. body fat around 13%

My goals are to maintain or build muscle while cutting to aroun 8-10%

my diet every day is the same, i make my meals on sunday and eat the same thing every day.
My macros are as follows:

Calories: 1750
Protein: 172g
Carbs: 143g
Fat: 56g

I do a 5 day split, and i just recently started adding 10 minuties of intervals on the stairmaster after each workout because I wasnt seeing progress in fat loss.

What should I do to see more progress? ive been eating this way and working out like on this schedule for roughly 2 months, but im not new to lifting.

Thanks

[determined4000]

What should I do to see more progress? ive been eating this way and working out like on this schedule for roughly 2 months, but im not new to lifting.

Thanks

dont try to cut and think you are going to build muscle at the same time
you will just be spinning your wheels
you need to gain to build muscle and lose to burn fat

[Bendingwater]

dont try to cut and think you are going to build muscle at the same time
you will just be spinning your wheels
you need to gain to build muscle and lose to burn fat

I know that, it's nearly impossible to do so. but regardless, are there any improvements I can make to my routine or macros to see more progress?

[determined4000]

I know that, it's nearly impossible to do so. but regardless, are there any improvements I can make to my routine or macros to see more progress?

transition to a cut or bulk not a recomp
like you said you arent new to training and arent obese so recomping is near impossilbe

[someonenewhere]

I am 27 years old, 70 Kg and 23.8 Percent Bodyfat.

LBM:53.2
BMR:1519

My goal is to weigh around 66 Kg and bring bodyfat to 15 Percent.

My job requires sitting in front of a computer for the entire day.
I am working out 3 - 4 times a week. (Actitivity Factor = 1.6). (Exercise, next day rest)
I began with HIIT running (20 -25 minutes, 2 - 3 times a week) and Badminton. (1.5 hours once a week).
Last week i have started lifting weights. (2 - 3 times a week) and Badminton. (1.5 hours once a week).

MY CALORIE REQUIREMENT:2400
Calories Consumed : Around 1900 - 2000

Breakdown as follows

Protein : 80 - 100 grams
Fat : 40 - 50 grams
Carbohydrate : 300 - 350 grams

Meal 1 : Breakfast around 7.30 AM
Meal 2 : Snack around 10 AM
Meal 3 : Lunch Around 11:30 - 12 :30
Meal 4 : Snack / Pre Workout around 3:30 - 4 PM
Workout at 6 PM
Meal 5: Postworkout (Banana + Choclate Milk) around 7:30 PM
Meal 6 : Dinner at 9:30 - 10 PM

----------------------------------------------------------------------------------------------------------

As of last week i weigh 72 kg and 25 Percent Bodyfat and my belly size is increasing eventhough i am eating healthy.

What am i doing wrong?

[marco999]

I'm 16, 5'9 170 lbs and I'm trying to get to 155-160 until September. I heard many great things about doing jump rope first thing in the morning before you eat anything. I basically do 30 minutes of jump rope (1 minute skipping 1 minute break) and then I do some push-ups, abs, squats ..a full body workout, and then I eat. Do you think this is gonna help me lose those pounds ? Of course, I'm also eating healtier and less than before. My daily meals are usually:

Breakfast: milk with corn flakes/biscuits
Snack: banana/apple/orange
Lunch: Pasta with meat/fish/vegetables
Snack: Peanut butter sandwich/Crackers
Dinner: Meat/Fish

I must say that I know this is not the best diet but this is what I've always eaten, but if you have any suggestions for me, I'd love to hear them. Just keep in mind that I live in Italy and for example I've never seen oatmeal around here so I just stick with the food that my parents buy, since I live with them. And oh, I know it's not the best thing but they usually use white bread and white pasta. And also, I'm drinking only water, and trying to avoid soda and junk food as much as I can.

[L3MONz]

How are you guys able to fit in so much protein into your diets and still be under your caloric goal? I'm currently on a cut and I can barely reach 100g of protein each day. Thing is, I'm already near my caloric deficit goal of 1600 so I can't eat anymore or else I'll go over my caloric goal.

My total for today is as follows:

Calories:1505
Carbs: 152
Fat: 63
Sodium: 1796
Sugars: 60
Protein: 99

Should I be eating more? And what food will help me produce the most gains to meet macros? I thought cutting would be much more difficult for me but this honestly seems a little too easy since I can't even fit in all of my macros for the day. I'm 5'11" at 184.8lbs w/ ~25% BF

[determined4000]

your protein is half what it should be

[sailorgidget]

Alright, alright...not really a newbie and I read all the rants above....still want your farkin feedback with the least amount of sh!t given if possible

Ok, my question. I have been doing very low carb for my training (when I say low, I mean no bread or rice or pasta of any kind--yeah yeah, I know how much you're rolling your eyes at this stupid girl only carbs from oatmeal or fruits/veggies). I am switching to carb cycling to gain muscle lost as I was shedding excess weight, but I just want to know which days to incorporate the high/low carb since I train 6 days a week. I saw all the research and know that leg/back days are high carb and upper body/hiit low carb, but if I am doing Insanity on the low carb days as well, is that advisable? I have been doing Insanity every day on top of the lifting to shed fat, but I know that now that I am pretty close to where I want to be fat-wise, I need to shift gears to building. So should I be doing cardio 3x a week, or more?
This is how my training looks:

Day 1: Back/cardio (40 min cardio), Day 2: Shoulders/cardio (40 min), Day 3: Arms/cardio (40 min), Day 4: Legs and abs, Day 5: HIIT (1 hr), Day 6: rest. Ok, so how do I need to change this up with the new carb cycling I am going to try to maximize the gains? Like I said, goal is to start building more while still leaning a little. I know most are pissed and rolling their eyes at this, but I am just fine-tuning and would like a little advice about where to go now that I have reached some of my goals. I have done the research, just tailoring it to me now. Thanks in advance if anyone wants to help a biotch out.
Supplements are MP Armor V, Now Omega 3, LCLT, and ISO-100.

[yido101]

Age: 29
Weight: 195lb
BF: 21% (approx)
LBM: 155lb

Looking to lower my body fat first over the next few months. Doing Stronglifts 5x5, and possibly adding a bit of HIIT on off days while I'm cutting.

Worked out my Maintenance to be about 2900, with a 20% deficit = 2300

How do these look for macros?

Protein: 200g
Fat: 90g
Carbs: 175g

Feedback appreciated!

[determined4000]

Age: 29
Weight: 195lb
BF: 21% (approx)
LBM: 155lb

Looking to lower my body fat first over the next few months. Doing Stronglifts 5x5, and possibly adding a bit of HIIT on off days while I'm cutting.

Worked out my Maintenance to be about 2900, with a 20% deficit = 2300

How do these look for macros?

Protein: 200g
Fat: 90g
Carbs: 175g

Feedback appreciated!

lower fat to .4-.5g/lb
up carbs to compensate

[yido101]

lower fat to .4-.5g/lb
up carbs to compensate

Thanks,

So looks more like:

Protein: 200g
Fat: 75g
Carbs: 200g

Also, am i right reading that it doesn't matter too much when i consume which? Maybe down a shake after workout and try get a chunk of the carbs before and after?

Sound about right?

[determined4000]

Thanks,

So looks more like:

Protein: 200g
Fat: 75g
Carbs: 200g

Also, am i right reading that it doesn't matter too much when i consume which? Maybe down a shake after workout and try get a chunk of the carbs before and after?

Sound about right?

sounds good

[yido101]

Also, is there a general consensus as to the optimum amount of water each day?

[determined4000]

drink to thirst
if you are more active you need more
if you eat more salt and protein you need more
if you eat a lot of fruit and veg with water, you dont need as much
etc

[StoneX]

Age: 34
Height: 5'10"
Weight: 168lb
Don't know bodyfat % or LBM. Am skinny fat though.
You can see progress pictures on my Bodyspace. I'm unable to post pics or links in here.

I'm looking to lower my BF over the next 10 weeks before an overseas holiday. My diet has been the same for months except on the weekends I was much more relaxed (excess calories).
I'm doing a basic ABA BAB style fullbody workout with 30 mins of low intensity cardio afterwards and 2 alternate days of 18 mins of HIIT cardio.

Total Calories: 2,310 (on workout days) / 1,973 (no post workout shake)
P: 236g / 206g
C: 220g / 168g
F: 54g / 53g

Sometimes C goes down and F goes up as I swap 200g sweet potato for 1/2 avocado.

Any advice?

Thanks in advance.

[bluenose87]

Hi I am starting this diet for the first time in two weeks time. can someone check the below info?

I currently weigh 160lbs and looking to cut for October and plan on doing this for 8 weeks.

Meal 1
3x omega 3 eggs (o carbs, 14 fat, 21g protein)
2x egg whites (o carbs, 0 fat, 8g protein)

Meal 2
My Protein - total protein (60g) - (2g carbs, 2g fat, 47g protein)
My Protein - peanut butter (15g) - (3g carbs, 8g fat, 4g protein)

Meal 3
Chicken breast - no skin (150g) - (0g carbs, 12g fat, 44g protein)
1/4 cup almonds - (5g carbs, 12g fat, 5g protein)

Meal 4
My Protein - total protein (60g) (2g carbs, 2g fat, 47g protein)
My Protein - peanut butter (15g) - (3g carbs, 8g fat, 4g protein)

Meal 5
1 cup of broccoli steamed - (6g carbs, 1g fat, 3g protein)
1 frying steak (166g) - (0g carbs, 4g fat, 32g protein)
0.5 tablespoon of olive oil - (0g carbs, 7g fat, 32g protein)

Meal 6
My Protein - total protein (60g) (2g carbs, 2g fat, 47g protein)
My Protein - peanut butter (15g) - (3g carbs, 8g fat, 4g protein)

I make that 25g carbs, 79g fat and 242g protein with 1740 calories in total.

[JWoodCF10]

Hi I am starting this diet for the first time in two weeks time. can someone check the below info?

I currently weigh 160lbs and looking to cut for October and plan on doing this for 8 weeks.

Meal 1
3x omega 3 eggs (o carbs, 14 fat, 21g protein)
2x egg whites (o carbs, 0 fat, 8g protein)

Meal 2
My Protein - total protein (60g) - (2g carbs, 2g fat, 47g protein)
My Protein - peanut butter (15g) - (3g carbs, 8g fat, 4g protein)

Meal 3
Chicken breast - no skin (150g) - (0g carbs, 12g fat, 44g protein)
1/4 cup almonds - (5g carbs, 12g fat, 5g protein)

Meal 4
My Protein - total protein (60g) (2g carbs, 2g fat, 47g protein)
My Protein - peanut butter (15g) - (3g carbs, 8g fat, 4g protein)

Meal 5
1 cup of broccoli steamed - (6g carbs, 1g fat, 3g protein)
1 frying steak (166g) - (0g carbs, 4g fat, 32g protein)
0.5 tablespoon of olive oil - (0g carbs, 7g fat, 32g protein)

Meal 6
My Protein - total protein (60g) (2g carbs, 2g fat, 47g protein)
My Protein - peanut butter (15g) - (3g carbs, 8g fat, 4g protein)

I make that 25g carbs, 79g fat and 242g protein with 1740 calories in total.

Replied to your identical post.

http://forum.bodybuilding.com/showth...hp?t=162928561

[sarahcritelli]

I am 19 years old, currently weigh 115lb at 4'11". Right now I'm eating 1200 cals a day give or take. My macros are broken down into: 40% carbs (120 g), 35% protein (105 g) and 25% fat (33g) daily. I have a food scale and measure every single thing I eat and track it with my fitness pal. I have gotten myself into a strict routine of eating just about every 2 1/2 hours. I eat about the same every day so I am just going to choose a random day from myfitnesspal to use as an example:

Breakfast 8:30 am: rice cake (9g) , apple (182 g), peanutbutter (16g) for a total of 210 calories, 32.5 g carbs, 6.5g protein, and 9 g fat.

Snack 11:00am: Greek yogurt, 140 cals, 22 g carbs, 11g protein and 0g fat.

Lunch 1:30pm: 1 cup spinach and 1 cup homemade chickpea salad. totaled to 275 cals, 43.7 g carbs, 13.9g protein, and 10g fat.

Then took 1 scoop C4 and went to the gym to train back and bis. Did not do cardio this day.

After gym, 1 scoop whey protein which was 130 cals, 24g protein, 4g carbs and 2g fat.

Dinner 6:00pm- 4 oz chicken breast, 1/2 cup broccoli, 1/2 sweet potato (66.5g) and 1/4 cup spinach. Totaled to 211 calories, 16.8g carbs, 24g protein, and 4.3 g fat.

Later just to try to fulfill my macros I ate 1 whole sweet potato and a tbsp of peanut butter equalling 209 cals, 30.3 g carbs, 6.6g protein, and 8.1g fat.

So my total came out to be 1175 cals, 48% carbs,
28% protein,
24% fat
(at the time my breakdown was 50-30-20 until I was advised to raise the protein to 35%).
At the end of each login, the app tells me that I would weigh a certain weight in approximately 5 weeks... that estimated weight always ends up between 100-105 lbs.

I have been working out pretty seriously since late January (6-7 times a week) and I started off only doing cardio until I started learning a lot around May, which is when I began lifting. Now I barely do cardio, and I lift every day for about an hour and a half. Chest and tris is day 1, day 2 is back and bis, then shoulders for day 3, legs day 4, and a rest day. I started lifting at 108lb, but while I was only doing cardio I was always in the 100-105 range. Now, at my heaviest ever 115lb, I cannot figure out for the life of me why I've gained these extra pounds and it's driving me insane. Keep in mind I would not base my results on a scale if I were happy with my current physique,
but I am not pleased. I can see the extra weight and am thoroughly confused as I'm pretty sure it is not just muscle that I am gaining. PLEASE tell me what I am doing wrong

[geek04]

Hey Guys,

I need your advice.

I am 6ft 1inch & 180 pounds. BF 15% approx. I have been working out from last 5 months now and can definitely see gains in my body but have few ques:

1 - Do I need Whey even if I am getting enough Protein from my food. For protein, I drink 1 litlre of milk (30P), 1kg Plain Yogurt (100P), 5 whole Eggs (30P) + 10 Egg (30P) whites daily. I love milk products = Eggs. The amount of protein from these + other food that I eat === 200g+

2 - Which are the best food source to include in diet to fulfill the Vitamin needs? I am little afraid to eat fruits due to high carb content.

[patula]

Hey guys, complete newbie here so am in desperate need of your advice.

I've been a complete couch potato for the past 10 years, and if I keep going like this I'll probably be dead from a heart attack before I'm 40, so it's time for a lifestyle change.

Age: 30
Height: 5'10"
Weight: 135kg =(

My goals are to lose weight, get ripped and build muscle. I want to be between 90-100kg with around 8%BF.

So the past week I've started heading in the right direction I believe.
I signed up to the gym! am doing a 5 day split and am doing around 20 mins of cardio each session, my body has never felt such pain! Sadly I have no time to workout in the morning so have to go after work before dinner.

I've also completely changed my diet. I completely cut out white bread and white rice, which I used to eat a ton off. I do all my prep on Sunday for the week and I eat the same thing everyday.(am new to this so don't have a good handle on alternatives yet). I have 1 cup of coffee in the morning and drink between 2.5-4L of water per day, thats my only fluid intake for the day bar the protein shakes.

Breakfast: 6/7am - Whey Protein shake(132cal with water) and a medium sized banana

Snack: 10am - Whey Protein shake and a medium sized banana

Lunch: 12:30pm - 4oz chicken breast(no skin), half a cup of brown rice and a handful of broccoli

Snack: 3pm - medium sized banana

Post workout shake: 7:30-8pm

Dinner: 8-8:30pm - 4oz chicken breast(no skin), 150g sweet potato and a handful of broccoli

Ive come up with different results trying to calculate calories, but I think I'm around 2000cal/day.

I have been getting headaches since I started doing this, but I'm guessing it's from the huge cut down in the amount of food & sugar I would normally consume in a day. My dinner portions used to be HUGE and I no longer know what being full feels like. I am taking a couple of supplements to suppress hunger to try and cope with the huge cut down in the amount I now eat.

So how do things look, am I on the right track?

Also, please give me an alternative to brown rice and broccoli, I can't handle it for much longer. I gag every time I try and put a spoonful in my mouth.
Would swapping out my lunch for 1 chicken sandwich(2 slices of bread) be ok? if I used wholegrain bread and added lettuce, peppers etc?

Thanks for taking the time to read my long post and look forward to some reply's!

[pavisa]

@patula
Dont think it's easy to be around 8% with 100kg, at least not naturally. If you could tell me your macros that'd be helpful. Also dont think your body can soak up unlimited amounts of protein, that's just marketing bull***t. My advice is to dump carbs in the afternoon meals. As for broccoli you can try really any other vegetable depending on what you have available, tomatoes, asparagus, cabbage, cucumbers etc. Calculate your TDEE on your weight considering all the training you can add some more calories so you dont go starvation mode.

@geek04
1-Theoreticly you dont need whey. It's just that whey has better calorie to protein ratio than anything because protein is isolated. Then again fat is used to digest protein, but that's another story.
2-Vegetables such as cabbage ( high in vitamin C), tomatoes ( vitamin A), carrots ( vitamin A), you shouldn't worry too much about vitamin B because you're eating alot of diary products and eggs.

[tjayphilly]

Hey there I was wondering if somebody could check my calculations...I'm trying to cut and the reason my calories are on the lower side is because I've been apparently not eating enough for the past few months at about 1800 calories/day. (didn't know what I was doing)...but I think I'm headed on the right direction.
The calorie count is reduced by 20% of my TEE but are my macros okay?

My stats are 5'7 95kg @ 20-22% bf

I get BMR = 2012 X 1.5
TEE = 3017
Protein= 175g
Fat = 95g
Carb = 215g

Also I'm wondering is that my daily allotment or just on days where I workout ? Does the activity multiplier automatically adjust for days I exercise our do I eat those calories back on those days? I'm exercising 4 times a week with light cardio in between lifting days.

[pavisa]

@tjayphilly
Macros are okay but you might wanna gradually cut down your carbs on your way to the lean physique.
It's okay to eat like that all the time since muscle repairment is taking time up to 2 days after actual workout so you're basiclly burning calories as you sleep.

[tjayphilly]

@tjayphilly
Macros are okay but you might wanna gradually cut down your carbs on your way to the lean physique.
It's okay to eat like that all the time since muscle repairment is taking time up to 2 days after actual workout so you're basiclly burning calories as you sleep.

i get that you readjust as you drop weight, i've been following kris gethins shred program but it seems like he's got a lot of bro-science to explanations and not very many compound lifts... so to reiterate i wont consume any more calories on my workout days than my rest days?