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

[puredr1ve]

Age 26
Height 5'9.5
Weight 150lbs

Currently in the Army, used to do a lot of cardio and light workouts in the gym 2x a week, could run several 6 min miles in a row. Not good for bulking lol.

Last month I began researching everything about training, nutrition, supplementing etc. and made some goals for myself. I do not want to be 230lbs, my wife said she would not like that and honestly my mom would be scared LOL. Jokes aside, I am shooting for 180 over the course of a year. Hoping to make lean gains and add some strength. I understand my run times are going to suffer, but I am willing to make the tradeoff for extra strength and size.

Now that you know what my goal is and the extent of my knowledge (not that much yet), through some research figured I need 2,700 calories to maintain!! :/ 150lbs at my current activity level. To clarify, I've been working out 5x a week with weights in the gym, and cardio has been reduced to 2 to 3x a week, mild running, nothing extreme.

Supplements I currently take include iso whey 2x a day (20g each time), OS ultima before bigger workouts, and recon post workouts. Creatine on non ultima days. Ive always taken life force or ortho core as my MV for several years. Prefer ortho as it doesn't make my urine neon yellow from the B's.

Without further ado, here is my struggle. With 2700 cals a day just to maintain, where am I going to get the extra 800 I need to bulk up? I am not going to drink those 900 calorie shakes, I want to do it through whole foods and training.

Meals:

1. First thing when wake up have a fruit, some v8, and 20g fast absorbing protein. 30 mins later bowl of cereal and maybe some cornbread, carrots or smiliar.

2. before lunch snack - granola bar, or some pita bread with hummus, or a turkey sandwhich.

3. Lunch - varies by day, but usually something like pasta, or rice and veggies and some cottage cheese, or strognoff and a potato.

4. before dinner / pre wo - PB jelly sandwhich and a fruit

5. Dinner - usually some sort of carb (rice, potato pasta) and chicken or salmon, edemame or something similar, veggies. 20g protein after wo as well.

6. Before bed - edemame or pb jelly sammy or some cottage cheese.

Thats pretty typical for me, sometimes ill skip one item here or there, or add in something different stir-fry for lunch, but have been pretty consistent with that lately.

So, with that diet, I am staying right at 150 lol. What do I add and where? Suggestions? Critique?

I am open to all sensible advice!

And thanks for taking the time to look at this with me!

[gallardo2]

Hi, I'm a 26 year old, 5' 9'', 175lbs (25% body fat), endomorph body type and vegetarian
I'm working out 5 days a week (3 30 min weight training sessions and 2 HIIT cardio sessions)
If I'm not working out, my activity level is fairly sedentary (desk job)
My goal is fat loss while preserving as much muscle as possible to get lean
Only supplement Im using is whey protein for supplemental protein

Daily Macros:
Total Cal: 2090
Carbs: 140
Protein: 209
Fats: 56

Estimate Meal Plan Macros:
Meal 1: Carbs 27, Protein 29, Fat 15
Workout
PWO Shake: Carbs 12, Protein 32
Meal 2: Carbs 30, Protein 36
Meal 3: Carbs 18, Protein 32, Fat 10
Meal 4: Carbs 46, Protein 26, Fat 13
Meal 5: Protein 12
Meal 6: Carbs 8, Protein 32, Fat 13

Appreciate your help

[determined4000]

Meals:

1. First thing when wake up have a fruit, egg omelet with lF cheese. 30 mins later bowl of cereal and maybe some cornbread, carrots or smiliar.

2. before lunch snack - granola bar, or some pita bread with hummus, or a turkey sandwhich + fruit and peanut butter

3. Lunch - varies by day, but usually something like pasta, or rice and veggies and some cottage cheese, or strognoff and a potato.

4. before dinner / pre wo - PB banana sandwhich and a fruit

5. Dinner - usually some sort of carb 2x (rice, potato pasta) and chicken or salmon, edemame or something similar, 2x veggies. 20g protein after wo as well.

6. Before bed -pb banana sammy w/ some cottage cheese.

see changes

[determined4000]

Hi!

I want to get ripped:

Gender: Male
Age: 18
Height: 168 cm
Weight: 150 lbs
Body Fat: 15%(guessed)

Here's my calculations:

*1.6 - Moderately active - Workout 5 time/week.

BMR = [9.99 x 68] + [6.25 x 168] - [4.92 x 18] + 5
BMR = 679.32 + 1050 - 88.56 + 5
BMR = 1645.76 x 1.6*
BMR = [2633.216]

Protein: 150 x 1 = [150g]

Carbohydrates : (150 x 4) + (60 x 9) - 2633.216 = 1493.216/4 = [373.04g] - Please tell me if my carbs. calculation is correct.

Fats: 150 x 0.4 = [60g]

Here's my shocking meal plan - CC please.

Meal 1 - 2 Egg Omelet + 1/2 cup Rice + milk
Meal 2 - Ham + Cheese Sandwich
Meal 3 - Ham + Cheese Sandwich
Meal 4 - 1 Apple
Meal 5 - Whey + 1 Banana
Meal 6 - Tuna in sunflower oil + 1/2 cup rice + 1 Banana

More variety needed IMO

[determined4000]

Hi, I'm a 26 year old, 5' 9'', 175lbs (25% body fat), endomorph body type and vegetarian
I'm working out 5 days a week (3 30 min weight training sessions and 2 HIIT cardio sessions)
If I'm not working out, my activity level is fairly sedentary (desk job)
My goal is fat loss while preserving as much muscle as possible to get lean
Only supplement Im using is whey protein for supplemental protein

Daily Macros:
Total Cal: 2090
Carbs: 140
Protein: 209
Fats: 56

Estimate Meal Plan Macros:
Meal 1: Carbs 27, Protein 29, Fat 15
Workout
PWO Shake: Carbs 12, Protein 32
Meal 2: Carbs 30, Protein 36
Meal 3: Carbs 18, Protein 32, Fat 10
Meal 4: Carbs 46, Protein 26, Fat 13
Meal 5: Protein 12
Meal 6: Carbs 8, Protein 32, Fat 13

Appreciate your help

Increase fat 10g or so

[gallardo2]

Increase fat 10g or so

Thanks. I have two questions:
1. Do i need to carb cycle? I've heard conflicting things that its stops the body from going into starvation phase but at the same time with some with over 20% BF it isn't necessary

2. Would doing low intensity cardio before breakfast be better than my HIIT cardio after breakfast?

[puredr1ve]

see changes

Thank you for taking the time for the critique and making the changes.

I will try that, I thought I might have needed more carbs, intresting to see more PB and such.

Thank you!

[determined4000]

Thanks. I have two questions:
1. Do i need to carb cycle? I've heard conflicting things that its stops the body from going into starvation phase but at the same time with some with over 20% BF it isn't necessary

2. Would doing low intensity cardio before breakfast be better than my HIIT cardio after breakfast?

1. Dont need to cycle
2. doesnt matter

[Rybread86]

Meal 1=260 Cals
2 Scoops of Optimum Nutrition Whey
Meal 2=227 cals
8 oz skinless chicken breast
6 oz of broccoli
Meal 3= 160 cals
¼ cup almonds
Meal 4=260 Cals
2 Scoops of Optimum Nutrition Whey
Meal 5= 227 cals
8 oz skinless chicken breast
6 oz of broccoli
Meal 6=300 Cals
2:1 Protein Bar
Meal 7= 320 cals
1 scoop of Casein Protein
2 tablespoons of Peanut Butter

Total Cals 1,834
Protein 268 grams
Carbs 78 grams
Fat 59 grams

[determined4000]

Meal 1=260 Cals
2 Scoops of Optimum Nutrition Whey
Meal 2=227 cals
8 oz skinless chicken breast
6 oz of broccoli
Meal 3= 160 cals
¼ cup almonds
Meal 4=260 Cals
2 Scoops of Optimum Nutrition Whey
Meal 5= 227 cals
8 oz skinless chicken breast
6 oz of broccoli
Meal 6=300 Cals
2:1 Protein Bar
Meal 7= 320 cals
1 scoop of Casein Protein
2 tablespoons of Peanut Butter

Total Cals 1,834
Protein 268 grams
Carbs 78 grams
Fat 59 grams

protein is much higher than it needs to be
fat is too low
cut 60g protein
add 20g fat and some carbs (veggies)

[xiaocao]

Hi there!

I'm 28yrs old, 5'9 (175cm) and weigh 154lbs (70kg). I'm just getting back into the gym after a break of two months. I've calculated that I need 3,000+ KaL/day to gain weight.

Unfortunately I don't have a whole lot of money and in order to hit 3,000+kal it seems I'm going to be taking in quite a high amount of fat (40%). Is this too much when bulking? My carbs will also be low, and I am wondering if forum members recommend I make some changes to this planned diet.

My macros and diet are below, if anyone can offer any advice/suggestions it would be much appreciated!

Total calories - 3,105

Fat - 141g (42%)
Protein - 248g (33%)
Carbs - 190g (25%)

Oats - 100g (3.5oz)
Milk - 1 L
Eggs - 6
Chicken breast - 400g (14oz)
Peanuts - 100g (3.5oz)
Sweet potato - 200g (7oz)
Sprite - 1 can

[SumBunny10]

Hello! I am going on a cruise in June so as of today I have exactly 102 days to drop my goal of 12lbs. I need some advice on some foods to stick to in order to reach this goal. I go to the gym at least 4 times a week (I lift weights and cardio) and I try to stay active. I love all kinds of meats, fish, most veggies, and when I have a sweet tooth I can't control I tend to reach for a small bowl of special K red Bertie cereal. The one thing i just can't seem to give up is milk. I drink Borden 2% high protien milk. Any tips would be greatly appreciated. Thanks!!

[redmanswag]

i will send you something that might help you

[PolishPhenom]

6'3 206 lbs - looking to get to 180-190 with as much muscle as possible. I eat at a total of 2000 calories.

Breakfast - 7 egg whites + 1 egg yolk
- coffee (2 skim milk)

Snack 1 - green tea + Greek yogurt / granola bar / hard boiled egg

Lunch - 8oz meat/fish/chicken + green veg (broc - asparagus - beans)

Snack 2- coffee (2milk)

Dinner- 6-8oz meat/chicken/fish + green veg + cup brown rice

Snack 3 - tea (tblsp honey-skim milk)
-----------------------------------------
This is my base diet. I will add in peanut butter + whey protein as I see fit. I do hit 2000 calories every day with a normal 40/40/20 split if I can although I do not pressure myself to hit that every day. (don't like eating carbs as they make me starving minutes after)

Thoughts? Be harsh no problem.

[determined4000]

6'3 206 lbs - looking to get to 180-190 with as much muscle as possible. I eat at a total of 2000 calories.

Breakfast - 7 egg whites + 1 egg yolk
- coffee (2 skim milk)

Snack 1 - green tea + Greek yogurt / granola bar / hard boiled egg

Lunch - 8oz meat/fish/chicken + green veg (broc - asparagus - beans)

Snack 2- coffee (2milk)

Dinner- 6-8oz meat/chicken/fish + green veg + cup brown rice

Snack 3 - tea (tblsp honey-skim milk)
-----------------------------------------
This is my base diet. I will add in peanut butter + whey protein as I see fit. I do hit 2000 calories every day with a normal 40/40/20 split if I can although I do not pressure myself to hit that every day. (don't like eating carbs as they make me starving minutes after)

Thoughts? Be harsh no problem.

seems likefar too little calories
what are your macros?

[MNTiburon]

I'm 6'2" 178 looking to gain about 10lbs of lean mass. Here's what a typical day looks like for me.

Breakfast
-Greek yogurt
-granola
-roasted flaxseed
-drizzled honey
-small glass OJ
-coffee

Mid-morning
Soy protein or whey protein

Lunch
-Turkey and cheese sandwich w/ spinach and tomatoes
-carrots
-grapes
-strawberries

Mid-afternoon post-workout
-whey protein 23g

Dinner
-chicken breast grilled in olive oil
-rice
-salad w/ spinach, broccoli, tomatoes, onions

Dessert
-Non-fat frozen yogurt

Other
-I'll sneak in 2-3 beers per week. Hey I'm healthy but I'm not going to torture myself!

[ion3213]

Hey im 140 pounds looking to gain muscle mass alot with strength with not alot of fat on the SS program, he says 6k cals but people turn out fat, i just want a lean bulk. i lift every other day as hard as i can.

I have an excel document made were i enter the cals, pro fat, carbs etc and it calcs how much im at and how much i need.

I have no set meals but heres what i tend to eat,

Protien,
Chicken breast
eggs
steak
beef
Milk(only drink milk/water)
Myofusion is my current protien shake

carbs
brown rice
oatmeal
whole w bread
whole wheat cereal
Karbolyn(Shake)

fats
eggs
almonds
peanuts
peanut butter

I am aiming for 215g of pro, 350 of carbs, 80g of fat, which = 2920 cals. I dont no what my maintence is but im at 140 pounds.

Also do i need to be at 300 more cals on workout days or what. If im bulking i would need around 300 more cals then x amount along correct?

[determined4000]

Hey im 140 pounds looking to gain muscle mass alot with strength with not alot of fat on the SS program, he says 6k cals but people turn out fat, i just want a lean bulk. i lift every other day as hard as i can.

I have an excel document made were i enter the cals, pro fat, carbs etc and it calcs how much im at and how much i need.

I have no set meals but heres what i tend to eat,

Protien,
Chicken breast
eggs
steak
beef
Milk(only drink milk/water)
Myofusion is my current protien shake

carbs
brown rice
oatmeal
whole w bread
whole wheat cereal
Karbolyn(Shake)

fats
eggs
almonds
peanuts
peanut butter

I am aiming for 215g of pro, 350 of carbs, 80g of fat, which = 2920 cals. I dont no what my maintence is but im at 140 pounds.

Also do i need to be at 300 more cals on workout days or what. If im bulking i would need around 300 more cals then x amount along correct?

Macros look fine
Increase/decrease calories based on weight gain prgoress
You dont need to eat more/less on WO/restdays but can if you desire
add veggies

[ion3213]

Macros look fine
Increase/decrease calories based on weight gain prgoress
You dont need to eat more/less on WO/restdays but can if you desire
add veggies

Aight thanks

[zhaoxing]

Hi there!

I'm 28yrs old, 5'9 (175cm) and weigh 154lbs (70kg). I'm just getting back into the gym after a break of two months. I've calculated that I need 3,000+ KaL/day to gain weight with a maintenance of 2,700 K. My end goal is 80KG.

Unfortunately I don't have a whole lot of money and in order to hit 3,000+kal it seems I'm going to be taking in quite a high amount of fat (40%). Is this too much when bulking? My carbs will also be low, and I am wondering if forum members recommend I make some changes to this planned diet.

My macros and diet are below, if anyone can offer any advice/suggestions it would be much appreciated!

Total calories - 3,105

Fat - 141g (42%)
Protein - 248g (33%)
Carbs - 190g (25%)

Oats - 100g (3.5oz)
Milk - 1 L
Eggs - 6
Chicken breast - 400g (14oz)
Peanuts - 100g (3.5oz)
Sweet potato - 200g (7oz)
Sprite - 1 can

[determined4000]

Hi there!

I'm 28yrs old, 5'9 (175cm) and weigh 154lbs (70kg). I'm just getting back into the gym after a break of two months. I've calculated that I need 3,000+ KaL/day to gain weight with a maintenance of 2,700 K. My end goal is 80KG.

Unfortunately I don't have a whole lot of money and in order to hit 3,000+kal it seems I'm going to be taking in quite a high amount of fat (40%). Is this too much when bulking? My carbs will also be low, and I am wondering if forum members recommend I make some changes to this planned diet.

My macros and diet are below, if anyone can offer any advice/suggestions it would be much appreciated!

Total calories - 3,105

Fat - 141g (42%)
Protein - 248g (33%)
Carbs - 190g (25%)

Oats - 100g (3.5oz)
Milk - 1 L
Eggs - 6
Chicken breast - 400g (14oz)
Peanuts - 100g (3.5oz)
Sweet potato - 200g (7oz)
Sprite - 1 can

fat can be a lot lower (need only .5g/lb) and protein lower (1-1.25g/lb)
lowering protein will save $
also cheap carbs = bananas, more oats/potatoes, beans (dried are really cheap)

[New_Start_2010]

Need to increase my calories a little - Need suggestions on where to Add

6ft - 74.5kg Average (before consuming anything for the day)

2500Cals
65g Fat
250g Protein
220g Carbs
48g Fibre

Thanks for any help!

[Chitown815]

I come seeking wisdom

Male: Age 30: 5'8: Scale said 180lbs on Wed though this is after breakfast and water and wearing clothes. My goal is body transformation. Since late last May I have gone from 210 to 175lbs, from 33% body fat to 25% from size 38 pants to size 34. The body fat% is coming from one of those magic scales that tells you everything..which I hear is not very accurate.

I do a bootcamp class 3X a week. All HITT training. Example, Doing high knees and then dropping to the ground and jumping up, burpees, Hummer Pushes sometimes, Planks and walkout spider pushups, lunges and sprints etc. I do training with another trainer 3X a week, TRX/Sled Pushes/Box Jumps/Pull ups/Tire Flips etc.

So 6 X a week I am busting my ass. Range 400-800+ calories burned in a session

I eat clean, I've given up soda and juice and white flour. I foreman grill everything. My thing is I eat the same thing every day, minus Saturday where I have my one cheat meal.

I know I have to mix up my meals, keep my body guessing, but I do not know what to change them to. I've heard that I should be carb cycling, But I don't even know where to start with that either. I'm hoping you can enlighten me.

I had a resting metabolic rate test done in Dec, came up with a RMR of 1606, I've gained muscle since then, don't know how much, so I know the RMR has increased somewhat.

I am eating 1990 calories day according to livestrong. Breakdown as is follows


Breakfast 6 AM:

2/3rd cup Quick Quaker Oats
4 ounces Kirkland Signature Fat Free Milk
1/2 Cup Kirkland signature 3 berries mix
1 scoop Gold Standard Whey

374.5 Calories
4.99 Grams of Fat
30 Grams of Chol
98.75 Grams of Sodium
50.41 grams of Carbs
6.82 Grams of Fiber
33.15 grams of Protein
10.83 Grams of Sugar

Post Workout 10 AM

1/2 Cup Quick Quaker Oats
1 Scoop Gold Standard Whey
4 Ounces Kirkland Fat Free Milk

290 Calories
4 Grams of Fat
30 grams of Chol
91.25 Sodium
33 grams of Carbs
4 Grams of Fiber
31 Protein
5 Sugars

12 PM Lunch

3 Cups of Taylor Fresh Baby Spring Mix (Salad Mix of Spinach/lettuce/chard/argula/radish/beets etc)
4 Ounce of Boneless Skinless Chicken Breast
1 teaspoon Kirkland extra virgin olive oil
One capful of organic orange juice. (There is no nutritional info on the juice I use, so I do not have it taken into account)

284.65 Calories
6.12 Grams of Fat
60 Grams of Chol
583.5 Sodium
20.01 Carbs
6.67 Fiber
37.34 Protein


2 PM Lunch #2

12 PM Lunch

3 Cups of Taylor Fresh Baby Spring Mix (Salad Mix of Spinach/lettuce/chard/argula/radish/beets etc)
4 Ounce of Boneless Skinless Chicken Breast
1 teaspoon Kirkland extra virgin olive oil
One capful of organic orange juice. (There is no nutritional info on the juice I use, so I do not have it taken into account)

284.65 Calories
6.12 Grams of Fat
60 Grams of Chol
583.5 Sodium
20.01 Carbs
6.67 Fiber
37.34 Protein

5 PM

Abs Diet Burger

247 Calories
10.9 Fat grams
136.9 Chol
323.8 Sodium
8.71 Carbs
1.49 fiber
27.1 grams of protein
0.25 sugar


7 PM Shake

8 ounces Kirkland Fat Free Milk
1 scoop whey

200 Calories
1 gram Fat
30 Chol
185 Sodium
15 Carbs
0 Fiber
32 Protein
13 Sugars

9 PM Casein

Kirkland Fat Free Signature Milk 8 ounces
1 Scoop Gold Standard Casein

200 Calories
1 Fat
15 Chol
260 Sodium
14 Carbs
1 Fiber
32 Protein
11 Sugar

1 Ounce whole almonds spread throughout the day

110.2 Calories
9.5 Fat
3.8 Carbs
2.3 Fiber
4.2 Protein
0.76 Sugar

So daily totals are (other than Saturday)

1990 Calories
46 Grams of Fat
362 MG of Chol
2127 MG of Sodium
166 Carbs
29 Grams of Fiber
234 Protein
41 Grams of Sugar


I want to at least keep the muscle I have. I went through a phase where I ate far too little and burned several pounds of muscle. My primary goal is to lose the body fat. I plan to do a bulk afterwards, probably at the end of this summer.

[determined4000]

mmer.

increase your fat to 70g
id also add more veggies (drop milk/bread to make room for cals)

[RiccardoG]

Ok, let me try this time

46 yo
5'10"
156 lbs
BF 18%

looking to gain 20lbs lean and lose 8% bodyfat
exercise: weights 5 times week
cardio: 5 times a week 30 mins each

2900 cal
250 prot
230 carb
70 fat

thx!

Ric

[robotstep]

hey guys, what do you all think about the paleo diet?

i have a trainer who's suggested that for people who work out regularly (6 days a week), it's okay to eat as many fruits and vegetables as they want. i've always thought fruits are bad for cutting since they have so many carbs, but he's saying our body uses all that immediately during workouts.

so, i'm thinking i can get all my carb macros from fruits and veggies, then incorporate poultry, egg whites, fish, and occasional red meats for protein.

so summary:
no grains, rice, oats at all.
all carbs from about 4-6 small (3 inch diameters) apples, spinach, broccs (not calculating)
poultry, fish, egg whites, red meat. (up to 230g)
fats from nat pb and olive oil. (up to low 70'sg)

btw, i'm 6' 180 lb with 11% body fat
i lift 3 times a week, HIIT other days.

my macros before this have been:

75g f
176g c
230g p


thanks for your insight and suggestions!

[determined4000]

hey guys, what do you all think about the paleo diet?

i have a trainer who's suggested that for people who work out regularly (6 days a week), it's okay to eat as many fruits and vegetables as they want. i've always thought fruits are bad for cutting since they have so many carbs, but he's saying our body uses all that immediately during workouts.

so, i'm thinking i can get all my carb macros from fruits and veggies, then incorporate poultry, egg whites, fish, and occasional red meats for protein.

so summary:
no grains, rice, oats at all.
all carbs from about 4-6 small (3 inch diameters) apples, spinach, broccs (not calculating)
poultry, fish, egg whites, red meat. (up to 230g)
fats from nat pb and olive oil. (up to low 70'sg)

btw, i'm 6' 180 lb with 11% body fat
i lift 3 times a week, HIIT other days.

my macros before this have been:

75g f
176g c
230g p


thanks for your insight and suggestions!

get rid of that trainer

[determined4000]

Ok, let me try this time

46 yo
5'10"
156 lbs
BF 18%

looking to gain 20lbs lean and lose 8% bodyfat
exercise: weights 5 times week
cardio: 5 times a week 30 mins each

2900 cal
250 prot
230 carb
70 fat

thx!

Ric

protein is way higher than you need.
225 (1.5g/ total bw) is more than enough to be honest
You aren't harming yourself, but many may prefer higher fat and carbs for dietary flexibility and energy in the gym

[RiccardoG]

protein is way higher than you need.
225 (1.5g/ total bw) is more than enough to be honest
You aren't harming yourself, but many may prefer higher fat and carbs for dietary flexibility and energy in the gym

Thx!

[CTStyles31]

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