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

[jlat495]

no
meal timing is largely irrelevant
as long as you are having some amount of protein and carbs near your WO (pre or Post) you are fine

Thanks for the quick replies, will stick to it for a week or two and post results somewhere on here!

[jlat495]

Another question regarding the diet:

After Week 1 I have dropped 1.4 lbs. However during this time the amount of weight I can put up for each lift has increased. IE Barbell Bench has gone from 80 @ 12,10,8,6 up to 100 @ 12,10,8,6. As long as my weight continues to drop, and the weight that I can put up increases, does that mean that I am burning fat and gaining muscle or not necessarily? I am taking creatine mono but is that held water weight the only reason I am putting up more strength and losing weight? Would I be LOSING muscle if I continue to lose weight and then all of a sudden can't put up the same weight? Thanks again,


Jeff

[determined4000]

Another question regarding the diet:

After Week 1 I have dropped 1.4 lbs. However during this time the amount of weight I can put up for each lift has increased. IE Barbell Bench has gone from 80 @ 12,10,8,6 up to 100 @ 12,10,8,6. As long as my weight continues to drop, and the weight that I can put up increases, does that mean that I am burning fat and gaining muscle or not necessarily? I am taking creatine mono but is that held water weight the only reason I am putting up more strength and losing weight? Would I be LOSING muscle if I continue to lose weight and then all of a sudden can't put up the same weight? Thanks again,


Jeff

no that is near impossible
most likely just newbie strength gains

[jlat495]

no that is near impossible
most likely just newbie strength gains

Which part is? Gaining muscle and burning fat at the same time? From my best understanding, it is best that I cut and eat at a deficit to get down to 10-12% BF before trying a clean bulk. Is this proper thinking? Im hitting the gym hard 4 days a week (MT, w- HIIT for 30 mins, Thurs/fri, sat - HIIT, sunday off). I actually had a day today that was kind of disappointing. I usually lift around 8-9pm at night as that is really the only time of day I can go due to school and research and have been weighing myself every now and then. Up until my weigh in tonight I had eaten: 2420 calories, 83g fat, 208g carbs, 118g protein. The reason being is that I had 2 slices of pizza + 1 cup of orange crush for a departmental meeting... felt awful about eating it afterwards and wanted to hit the HIIT hard tonight and do some ab work I wasn't able to do this week. Anyways I weighed in at 177.8lb. The night before, at the exact same time, i weighed 175.8. I'm assuming this is just mostly water weight? My weight trends are driving me crazy lately and I think I will cut the cals down to 2000 per day. Here is what my weigh ins have looked like:

Note: Started the strict counting of cals and macros on 2/9 versus guesstimating before.

2/1 - 173.6
2/4 - 174.6
2/9 - 177.2
2/12 - 176.4
2/13 - 175.8
2/14 - 177.8

Kind of a ramble but any thoughts? Stick to the 2200-2300 or drop down to 2k? Thanks again, very much appreciated.

Jeff

[determined4000]

what bf you want to be at is up to you.
I would continue to bulk based on your pics
Be more consistent with macros
180g protein
75-85g fat
rest carbs to hit 2250
do that consistent and see where you are at

And no you can't burn fat and add muscle at the same time unless you are obese to start or 15 yrs old

[jlat495]

what bf you want to be at is up to you.
I would continue to bulk based on your pics
Be more consistent with macros
180g protein
75-85g fat
rest carbs to hit 2250
do that consistent and see where you are at

And no you can't burn fat and add muscle at the same time unless you are obese to start or 15 yrs old

I am attaching an unrelaxed picture and maybe that will better reflect where I am at BF % wise. Let me know your thoughts on cutting/bulking still. Thanks!

[InItForFitness]

I am attaching an unrelaxed picture and maybe that will better reflect where I am at BF % wise. Let me know your thoughts on cutting/bulking still. Thanks!

Bulk

[b1gdawgz]

hi guys, can i get some feed back,
i work days and afters, will just post me days diet for now

:days.
5am protien shake with milk - 40 grams of protein - 300 cals
9.30am 5 eggs with 2-4 slices of brown bread - 37- 50 grams of protein - 550-780 cals
3pm - protein shake with milk - 40 grams of protein - 300 cals
train for 1.5-3.5 hours
protein shake with milk - 40 grams of protein - 300 cals
5 eggs with 2-4 slices of brown bread - 37- 50 grams of protein - 550-780 cals
protein shake with milk - 40 grams of protein - 300 cals
then bed for 10pm
wake at 4.30am and repeat

the 9:30am meal can sometimes be a chicken salad aswell.

i know this diet isnt balanced, but my primary aim was hitting my protein intake, too basic i know.

im 162 lbs and 5 foot 10 inches, 15% bf

my aim is to get to about 10% body fat in 4 months and hopefully add 1.5kg of muscle per month

started training 5 weeks ago, 6 days a week, 1 body part per day, between 1.5 and 3.5 hours in gym, usually between 2.5 and 3 hours

[HeMB]

weight:85 kg
height:187cm
age:16
goal: cutting
macros:
2350 kcal
proteins:220
carbs:210
fats:70

[determined4000]

16 years old means dont count calories
you are growing and developing so listen to your boy
the calcs are meant for people who are done with development

[HeMB]

16 years old means dont count calories
you are growing and developing so listen to your boy
the calcs are meant for people who are done with development

thanks for your concern, but what to do, if I want perfect body?
Despite my age, please, tell me, are these macros ok? thanks.
(i feel billion times better, when I count calories and eat clean, instead eating everything I want and as much as I want )

[Manny735]

Please critque my diet

Currently at 212-213lbs (Lean mass about 160-170lbs)

Goal weight is 185lbs-190lbs

Workout 6 days a week,cardio 6 days a week.

AM PM Cardio 3-4 days a week .


Alarm-430

Cardio-445-525am –Empty stomach

Greens Supplement 530am

40 protein 40 Carb-5 gm fat545am-Real food
40 protein 20 carb-5 gm fat9 am-Protein shake with real food.
40 protein 20 carb-5 gm fat 1130 Real food
40 protein 20 carb-5 gm fat 2pm Real food

Pre Workout meal
40 protein 40 carb 5 gm fat+Real food

Post workout
40 protein 5 gm fat -Protein shake

You are probably thinking,140 grams of carbs and you are cutting?

Until last week was at 200 gms of carbs and 240 gms of protein and 30 gms of fat


.


Gonna keep it at 140 gms this whole week.

100 gms week 2

60 gms week 3



Not going lower then 40-60 gms a day.

Once a week gonna do carb reefed.


Where I will bump up to 160-200 gms of carbs.

This so my metabolism does not stabilize.

[Jonspesh]

Hi, thanks for the tips.. I am currently 280 pounds, I want to get to circa 220 pounds - I am really struggling with finding a diet / the right foods to be eating. There is so much talk and everyone tells you something different so I have come here for some 'real' advice.

Stats:

27 Years Old
280 pounds
6ft 1inch
44 inch waist
BMR: 2,553
LBM: 190 pounds

I have started the gym and go 5 times a week doing weights (10 minute cardio after each session)... I tried eating just 1500 calories a day but that was shocking.

Anyone got any suggestions / ideas on what would be good for me ?

[determined4000]

That is fa too few calories
Figure out what you had been eating and reduce by 20%

[jlat495]

So I weighed myself today and I'm at 180.2. Clearly the 2200-2300 calorie diet is adding weight. Thoughts? PS strength gains are still continuing with each exercise.

Should I just up to 2600-2700 for a proper bulk or what? I am going to bulk until the end of april and then get into cutting.



Jeff

[determined4000]

you dont need to increase cals until the gains slow

[jlat495]

you dont need to increase cals until the gains slow

Could it just be that my current lifestyle as a student is more sedentary than the TDEE calculators would suggest? I play volleyball for a few hours monday/wed nights, workout 4 days a week, and am JUST starting the HIIT running for 20-30 minutes on my off days (2-3 times per week). I want to do this properly and I appreciate the replies!


Jeff

[determined4000]

these are merely estimations

[jlat495]

these are merely estimations

I wanted to bounce my diet off of this thread. I'm hitting my macros of roughly ~65-80g fat, ~200 carbs, ~200 protein per day. I'm an extremely picky eater and my diet basically consists of the following:

Almost every breakfast consists of this combo:

Egg Whites
Low Sodium Bacon
Oatmeal
0% fat milk
Protein shake with 0% fat milk

Lunch/Dinner/postworkout foods:
Easy macs (220 cal, 3.5g fat, 40g carb, 7g protein) I usually have this in my pre workout meal
Salmon Burgers (110, 3.5, 0, 20)
Lean Burgers (160, 8, 0, 22)
Buns for lean burgers (90, 1.5, 16, 3)
Salmon Fillets (110, 3, 0, 24)
Protein shakes (1 scoop = 95, 1, 7, 20)
Hummus + celery (at night mostly) hummus is 60, 6, 0, 2 and celery obviously healthy
Canned chicken breast (have a 5 serving and a 2 serving one with the 5 serving being 225, 5, 0, 45 and the 2 serving one 120, 2, 0, 24)
Iceberg lettuce + french dressing (dressing is 90, 6, x, x cant remember off my head)


Everyday thus far has consisted of some sort of combination of these foods to hit my macros and cals. Is this considered "CLEAN" bulking or are these foods in the long run really going to hinder me? IE a post workout meal might be 2 burgers + 2 buns + a tiny amount of ketchup for a total of 500/19/32/50.

Please critique what I can add in/remove or if this is ok based on my goal to bulk

-Jeff

[determined4000]

note changes

Eggs (Whole)
full fat dairy
Oatmeal
Protein shake with full fat milk
fruit

Lunch/Dinner/postworkout foods:
chicken breast
pasta
potatoes
rice
Salmon Burgers (110, 3.5, 0, 20)
Lean Burgers (160, 8, 0, 22)
Buns for lean burgers (90, 1.5, 16, 3)
Salmon Fillets (110, 3, 0, 24)
Protein shakes (1 scoop = 95, 1, 7, 20)
Hummus + celery (at night mostly) hummus is 60, 6, 0, 2 and celery obviously healthy
Iceberg lettuce + EVOO
more fibrous veg (broc, cauliflower, green beans, spinach, eggplant
beans, lentils, nuts, seeds
corn, carrots, peas
coconut products



-Jeff

Study on Whole Milk > skim for obesity because it was in the news:
www.ncbi.nlm.nih.gov/pmc/articles/PMC3656401/

Results

197 men (15%) developed central obesity during follow-up. A low intake of dairy fat at baseline (no butter and low fat milk and seldom/never whipping cream) was associated with a higher risk of developing central obesity (OR 1.53, 95% CI 1.05–2.24) and a high intake of dairy fat (butter as spread and high fat milk and whipping cream) was associated with a lower risk of central obesity (OR 0.52, 95% CI 0.33–0.83) as compared with medium intake (all other combinations of spread, milk, and cream) after adjustment for intake of fruit and vegetables, smoking, alcohol consumption, physical activity, age, education, and profession. The associations between dairy fat intake and central obesity were consistent across body mass index categories at baseline.
Conclusion

A high intake of dairy fat was associated with a lower risk of central obesity and a low dairy fat intake was associated with a higher risk of central obesity.

www.upi.com/blog/2014/02/12/W...3471392215310/
www.leanonlife.com/the-white-...-vs-skim-milk/

[jlat495]

Results

197 men (15%) developed central obesity during follow-up. A low intake of dairy fat at baseline (no butter and low fat milk and seldom/never whipping cream) was associated with a higher risk of developing central obesity (OR 1.53, 95% CI 1.05–2.24) and a high intake of dairy fat (butter as spread and high fat milk and whipping cream) was associated with a lower risk of central obesity (OR 0.52, 95% CI 0.33–0.83) as compared with medium intake (all other combinations of spread, milk, and cream) after adjustment for intake of fruit and vegetables, smoking, alcohol consumption, physical activity, age, education, and profession. The associations between dairy fat intake and central obesity were consistent across body mass index categories at baseline.
Conclusion

A high intake of dairy fat was associated with a lower risk of central obesity and a low dairy fat intake was associated with a higher risk of central obesity.



Both links currently not working. Should I switch to a 2% milk then or perhaps vitamin D? Its not labeled skim milk its just 0% fat milk with 80, 0, 11, 8 for macros. Thanks!

Jeff

[flight_90]

MY Diet;


it consist of 4 meals all with the same p/c/f this way I can subtract one meal and change it for something else... each meal is 44p 18fat 80carbs


meal 1
200g egg white + 1 whole egg
2 whole grain torilla wrap (200cal)
1cup milk
2 cup grapes


meal 2
apple
.2cup almonds
57g brown rice whole grain
3.0z chicken breast
90g onions


meal 3
banana
wholegrain brown rice
170g extra lean ground beef
90g onions


meal4
70g muscle milk
1 grapefruit
.2 cup pistachios
2%greek yogurt
1cup grapes


Totals are 2575calories 177protein 75fat 317 carbs



I'm 6'3 225lbs about 23% bf. Goal is 195lbs.

[determined4000]

Both links currently not working. Should I switch to a 2% milk then or perhaps vitamin D? Its not labeled skim milk its just 0% fat milk with 80, 0, 11, 8 for macros. Thanks!

Jeff

did you not understand full fat dairy?

[jlat495]

did you not understand full fat dairy?

Article stating people utilizing full fat dairy as opposed to processed non fat dairy have a lower chance of obesity vs. the 0%/skims?

[gokufat]

I am trying to lose weight, how can I improve my diet. Here is today's meals.

[tara19]

I am trying to lose weight, how can I improve my diet. Here is today's meals.

[img]http://i.imgur.com/PddvaP6.jpg[img]

Didn't like my response?

[gokufat]

Didn't like my response?

I did but I had to delete the thread because someone calling it silly and whatnot. I actually took your advice and went and bought a variety of fruits and veggies lol.

[tara19]

I did but I had to delete the thread because someone calling it silly and whatnot. I actually took your advice and went and bought a variety of fruits and veggies lol.

Oh, who did that?
Woo woo.
Vege's will provide you with fibre, micronutrients + keep you feeling fuller.
I'm not big on fruit as they tend to be too sweet, but I like berries.

[MrConspicuous]

hello i was just wondering if you could help me out a little?
i do apologize if i am posting in the wrong place i am just getting use to navigating the site.
My stats are
21 year old male
5ft 8
13.10 stone
I started logging my food on MFP i figured my TDEE at 2544 maintenance, i then created a 10% deceit
so i am gunna be eating 2289 calories,
if i understand rightly i should lose about 0.5lb a week then i am thinking clean bulk following ripptoes starting strength.
can anybody please confirm i am thinking correctly. Thanks.

[jodiekaykennedy]

Hey there, I'm a 20 year old Female, full time student and I work at the weekend. I weigh 11 stone 2, with 23% body fat. I do kickboxing 1/2 times a week, football at least twice a week, and weight training - legs on Wednesday and my arms on a Friday.

I was wondering if my eating is enough or too much, and whether it's realistic to get me down to eventually 10 stone ish?

My typical day will consist of:

Breakfast: 40g porridge oats, medium banana, 120ml of unsweetened almond milk and a green tea.

Lunch: Brown bread, with 3 slices of bernards turkey, an orange and again a green tea.

Dinner: Chicken breast done in the oven, 100g of broccoli and 40g of brown rice.

If I'm working out that day I usually have a toasted cinnamon and raisin bagel with some peanut butter about 45 minutes before my workout.

Then a protein shake after.

I also drink roughly 5 pint of water a day.

Any help? Constructive criticism?