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  1. #121
    Registered User lestat1510's Avatar
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    Calories
    1,658

    fat
    57.0

    Carbs
    100.1

    protein
    188.8

    I weigh 180 lbs and approximately 20 % bodyfat

    Im trying to lose fat. My maintenance calories is 2200.

    This is an average of my macros daily. I have a desk job so my maintenance is very low. I think i did this right Any help would be much appreciated.

  2. #122
    Back On The Grind smckdwn989's Avatar
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    posted this in another thread not realizing the sticky was more than just guidelines...


    6'0" 180pounds / 13-16% bodyfat. Goal: put on an additional 20 pounds or so (the more lean mass the better)

    Macro Breakdown: 3500-3700 calories daily / 6-7 'meals' / 40%carbs/35%protein/25%fat

    Without going into detail of the what I eat, I do rely alot on cytogainer for breakfast, and will eat protein bars as snacks to keep calorie counts up, overall the what i eat is relatively clean.

    If you need more info or have questions, please don't hesitate. Also I am pretty active, i lift 3 days a week, and hit abs the other 3 days a week, i've cut cardio out of my diet for the simple reason that I want to gain weight and maintain lean muscle mass

  3. #123
    Registered User HautsdeSeine's Avatar
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    Never seen this sticky before. Nevermind, opinions are welcome:

    Here is the diet I am following in order to get down to 8, 7 if posible % BF

    My workout consists in:

    Monday : upper
    Wendesday: lower
    Friday: Fullbody

    Tuesday: Steady cardio 45/60minutes
    Thursday: HIIT

    Saturday/sunday: Rest

    Now about the nutritional plan:

    On workout days (M,X,F): 2800/3000 Kcal (5 to 10% above maintenance)
    On cardio and rest days: (T,TH, SAT, SUN) 1600/1750 Kcal

    2800 to 3000Kcal days:

    between 2,8 up to 3,3gr of protein per Kg
    around 15% of total calories from fat
    rest of calories to reach daily need from carbs

    1600/1750Kcal days:

    between 2,8 up to 3,3gr of protein per Kg
    Max 80gr of carbs
    rest of the calories to reach daily need from fat
    Workout Filosofy :

    "Never Back Down , Never Quit"

    Bodybuilding is nothing more nothing less than a state of mind

  4. #124
    ★★★★CEO★★★★ SUPER_MANLET's Avatar
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    SUPER_MANLET is offline
    protein 400g / carb 370g / fat 40g

    cals 2850


    Currently 176 lbs @8% BF
    still cutting for another week probably my weight will stay the same

    when i'm gonna carb up .. i'll gain between 6-8 lbs

    what do you think of the macros for maintain BF @ 10-12% maybe slow bulk
    Beast

  5. #125
    Back On The Grind smckdwn989's Avatar
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    smckdwn989 is offline
    Originally Posted by SUPER_MANLET View Post
    protein 400g / carb 370g / fat 40g

    cals 2850


    Currently 176 lbs @8% BF
    still cutting for another week probably my weight will stay the same

    when i'm gonna carb up .. i'll gain between 6-8 lbs

    what do you think of the macros for maintain BF @ 10-12% maybe slow bulk
    something is wrong with the calories in your macros...

    400(4 calories/g) + 370(4 calories/g) + 40(9 calories/g) = 3440 calories...

    fat seems very low also, what are your primary sources of fat?

  6. #126
    ★★★★CEO★★★★ SUPER_MANLET's Avatar
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    Originally Posted by smckdwn989 View Post
    something is wrong with the calories in your macros...

    400(4 calories/g) + 370(4 calories/g) + 40(9 calories/g) = 3440 calories...

    fat seems very low also, what are your primary sources of fat?
    i dono i used fitday for counting cals

    and the fat is almost none (2 egg yolks/ low fat cheddar cheese and low fat milk)
    Beast

  7. #127
    Registered User TFlorian's Avatar
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    Hello guys and sorry for disturbing but my head is so full of sh*t and I just can't get it right.I currently stand @ 1.82 metres and 93 kilograms with 20% Body Fat.I want to cut(lose BF%) and for that I would need a 1800-2000 calories based diet.

    -I have 73 kilograms lean body mass that means 1 gram of protein/1 lb of lean body mass=160 grams of protein. 160 grams of protein mean 640 calories.Is there any rule for the other remaining nutrients? (How am i going to split the remaining 1360 between carbs and fats)? Please help,I am very confused .

  8. #128
    Registered User hankst's Avatar
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    Get at least 1g of fat per kg of bodyweight, and fill the remainder of you calories with whatever macro composition you like best (while, obviously, getting your micronutrients).

    Edit: I'm pretty sure you're underestimating your bodyfat.
    I'm 1.82, have been lifting for some time now, and 73kg of lean mass on me would mean that I'd be pretty damn ripped right now (I'm between 74 and 75 kg).

  9. #129
    Registered User TFlorian's Avatar
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    Unhappy

    Originally Posted by hankst View Post
    Get at least 1g of fat per kg of bodyweight, and fill the remainder of you calories with whatever macro composition you like best (while, obviously, getting your micronutrients).

    Edit: I'm pretty sure you're underestimating your bodyfat.
    I'm 1.82, have been lifting for some time now, and 73kg of lean mass on me would mean that I'd be pretty damn ripped right now (I'm between 74 and 75 kg).
    Thank you for the reply and for the BF% I went to a doctor to measure and to a pharmacy robot thingy measurement machine (that calculates blood pressure and all that stuff),and I was 20% BF.Not lying or any kind of that

  10. #130
    Registered User hankst's Avatar
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    Originally Posted by TFlorian View Post
    Thank you for the reply and for the BF% I went to a doctor to measure and to a pharmacy robot thingy measurement machine (that calculates blood pressure and all that stuff),and I was 20% BF.Not lying or any kind of that
    Don't sweat it; I just wanted you not to have wrong expectations. Just start a diet, lift heavy, and everything will be fine.

    Btw: my name's Florian, too.
    Finally another one..

  11. #131
    Registered User toxakamaz's Avatar
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    Diet question

    Hey guys I am 19 years old, 148 pounds and 6ft and 6%BF. I used the formulas where my BMR worked out to 2721 calories. I am a hardgainer trying to bulk so will be needing around 3000-3100 cals. Ideally i should be consuming about 350 carbs, 200 protein and around 90 fat.
    However i have personally tested this on myself and when i eat fewer carbs like keeping it around 200 per day divided into 6/7 meals but blood sugar is stable and my skin gets very clear.

    Question is it a good idea to do 200 carbs, 200 protein and put the leftovers onto fat making around 160g FAT ? Even with 90 i sometimes see some undigested fat in my stool like you know in the water (sorry for being gross). I am bulking up due some requirements for a shoot, so i absolutely cannot mess up my skin. I am on low dose accutane as well (20mg). My diet is super cleans, i also dont eat dairy and little eggs. JUst mainly lean meats, veggies,grains.. I generally wona stay healthy, no crazy mad bulkking.

    I lift heavy 3 times a week and do no cardio and try not to move around too much cos i literally loose weight lol.

    Any help or suggestions would be appreciated.

  12. #132
    Registered User hankst's Avatar
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    hankst is offline
    Originally Posted by toxakamaz View Post
    Even with 90 i sometimes see some undigested fat in my stool like you know in the water (sorry for being gross)
    Time to get a doctor's appointment (srs).

  13. #133
    Registered User toxakamaz's Avatar
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    Originally Posted by hankst View Post
    Time to get a doctor's appointment (srs).
    Haha thats one way of looking at it. Although seriously i have the option of just doing 200 protein, 200-250 carbs and 80-90 fats which will put me at 2500ish calories not sure if i will grow this way...

  14. #134
    Registered User Tonio007's Avatar
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    First time poster.

    Hey everyone,
    So I've been lurking here a while and learned a lot and I've finally decided to post. I'm about 6'3.5, I weigh around 197 and have approximately 15% body fat. My goal is to lose like 10 more pounds and get around 10% body fat. I'm trying to eat as clean as I can and follow some guidelines. I get around 2000 calories a day and my macros are 50% protein 30% carbs 20% fat. I've been on this for 4 weeks, first 3 weeks I lost about 2 pounds per week but this last week I've been stuck. I work out 5 times a week, 3 lift, 2 cardio. Any comments would be appreciated, is there anything I can do to start dropping weight again? Should I switch up my diet or keep going, thanks in advance for help!

  15. #135
    Registered User emin3m4ever's Avatar
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    wooo

    Originally Posted by TheSmack View Post
    Lol, same here.
    yeah me too, hahaha straneg

  16. #136
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by BoSox86 View Post
    Wanted to see what you all thought of my diet:

    9 am Meal 1: (after 30 min cardio) - 1 Banana w/ 1 serving of natty PB + MV

    10:30 am Meal 2: 6-8 oz boiled skin/boneless chicken breast + 1 cup steamed broc****

    12 Meal 3: 1 scoop protein shake @ 140 cal + 25 g protein + 1 cup steamed broc****

    2:30 Meal 4: (Pre WO) 2 scoops protein shake + 1/2 whole weat bagel w/ 1/2 serving PB

    3:00 Jack3d

    5:30 Meal 5: 6 oz chicken breast + 1 scoop protein + 1 cup broc**** or asparagus

    im 5'11 190-192.5 and trying to build muscle while cutting bodyfat from 18%. Its all stored over my pecs and abdomen. Focusing ALOT more on cutting tho

    I do 30 min cardio 7:20-7:50
    Weights 1-1.25 hrs 3:30-4:30/45
    Cardio 30-45 min right after weights
    troll

  17. #137
    IGF1-Akt-mTor1/2 Brah braggable's Avatar
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    Originally Posted by BoSox86 View Post
    how am I trolling? Im looking for an honest opinion and help
    Read the FIRST PAGE of this thread. Then fix your post.

    Seriously, how can SO MANY people post in this thread without READING THE FIRST PAGE!!!
    The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.

  18. #138
    Registered User xedk's Avatar
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    Using Katch-McArdle I calculated my maintenance caloric intake to be ~2600. I've been eating roughly 2800 calories and been slowly gaining weight at about 1lb a week.

    Currently I'm 175lb at 5'10" at roughly 18% BF and I'm going to start a 2 month cut at ~2100 calories with the following macros: FAT 54g, CARBS 184g, & PROTEIN 200g, which comes out to 24%, 36.4%, & 39.6%. My goal is to lose about 1lb a week while maintaining as much LBM as possible.

    For workouts, I'm doing Layne Norton's PHAT routine which calls for working out 5 times a week. I've been doing no cardio at this point and will probably start to incorporate some HIIT

    Am I doing it right?
    Last edited by xedk; 04-22-2011 at 01:59 AM.

  19. #139
    Registered User Tiagooo's Avatar
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    There my diet guys i53.tinypic.com/x35ze0.jpg ( copy paste pl0x)

    Its a bulking diet : 3900kcal 52% carb 28% proteins and 20% fat

    Im trying to bulk 16lbs until november

    its possible ?

    I workout 6 times/week

    Thx

  20. #140
    Registered User Skausar's Avatar
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    I've attached a pic of my cutting diet, but for ease and convenience:

    2371.8 kcal
    283.4g Protein
    107.3g Carbs
    77.44g Fats

    This is based on me being 6'1", 235lbs, and aiming to drop to 220lbs, which, according to my amateur calculations, should see me at 10% body fat (although if I've miscalculated, I'll just adjust my aim).

    BMR estimated at 2314.35 kcal according to online calc.

    Added activity factor = 1.5 (justified by 3 days lifting on SS, 7 mile elliptical on 2 or 3 non-lifting days)

    = 3471.53

    Deficit = 1099.73 kcal

    I'm thinking of throwing in some olive oil somewhere for extra healthy fats to take the macro up to 90+, but what do you guys think?

    Also is it advisable to recalculate BMR with every 5+lbs of bodyweight lost?

    Cheers!
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    No pain, no gain line.

  21. #141
    Registered User RookBuilder's Avatar
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    Trouble Getting Calories

    I've reached a platue for the last few months. I've been busting my ass in the gym and eating healthy, but I'm not losing any weight (maybe 5lbs in last few months). I can see definition and strength increases but nothing in the way of fat loss. I think the issue is that while I'm eating healthy, I'm not eating nearly enough and combined with my workouts, I'm probably constantly setting my body into starvation mode.

    Stats: 5'7
    Weight : 167
    BF % : About 17%
    Pics : Won't let me post bc I don't have 30 posts but click my name and see my other thread.

    Diet:

    Meal 1: 1/2 Cup of Oaks with table spoon of Peanut butter mixed in, a banana. (approx 340 cal , fat 18.5g carbs 33g, 12g protein)

    Meal 2: 2 scoops ON 100% whey with water (240 cals, 2g fat, 6g carbs, 48g protein)
    Meal 3: 4oz chicken breast with 2tblsp bbq sauce , 1 yogurt (240 cals, 1.5g fat, 16g carbs, 37g protein)
    Meal 4: 2 scoops ON 100% whey with water (240 cals, 2g fat. 6g carbs, 48g protein)
    Meal 5: 4oz chicken breast with 2tblsp bbq sauce. (270 cals, 1.5g fat, 13g carbs, 31g protein)
    Carrots
    Orange or Grapes
    Snacks: String Cheese, Fruit, Celery, or Some baby Carrots approx 50-100 cals

    Total
    Calories = 1330 minus a snack if I have one
    Fat = 25.5
    Carbs= 74g
    Protein = 176g protein

    My calorie needs are about 2,500 so I want to get around 2,000 for cutting and increase the deficit slowly.

    Where can I add calories to this and what foods do you suggest in order to do so?

    Thanks in advance!

  22. #142
    Life is Just a Ride DavezFever's Avatar
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    Looking to add weight slowly. Increased my BMR calories by 10%. 1 g protein / lb bodyweight and .6 g fat / lb bodyweight.

    6'4", 24 years old, 185 lbs

    3,157 total calories
    185 protein
    110 fat
    357 carbs

    Anything I should change here?
    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=131830793

  23. #143
    Registered User Will2Live's Avatar
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    nice work.

  24. #144
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    Smile

    Hey guys.
    I'm super new in here so I hope that I am posting correctly.

    Basically at the moment I'm just starting out - I'm at about 23% body fat, 63.5kgs at 170cms tall. My goal is to reduce my body fat drastically to about 14% as a starting point and to be toned by the time I get there...

    My current nutrition is 1500 cals a day, made up of Protein: 146grams Carbohydrates: 131grams Fat: 43grams...

    I work out 5-6 days a week, burning about 400-500 cals a session (is this good, i don't know?) with cardio and weights so I should be hitting targets. I just wondered does it really matter, so long as I am in my calorie range, what my macro's are made up of? For example, I understand I need certain amounts of protein and not alot of carb but if it's not exactly at the number is it okay?

    Also another quick question - (If i'm asking in the wrong place could someone please redirect me?) - does it matter what time I eat certain macro nutrients? I understand that if i'm trying to shred my body and prepare for comps I'd never eat certain foods but at the moment I'm trying to just lose weight and at nights I allow myself sugar free jelly with light whipped cream (just a small serving, about 50 cals) but it helps, as silly as it sounds, to keep on track with my current goals and being that I've drastically cleaned up my eating so much allowing myself that little cheat at the end of the day helps me not go nuts.

    If this is keeping on weight though or it's really bad I'd like to know.

    Thanks in advance

  25. #145
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    great thread. are there any threads here that exist of what a quality critique my diet thread looks like?
    *put my alarm clock on the other side of my room to force myself out of bed crew*
    *getting out of bed on time is a mortal conflict crew*

    if I don't see pics in 5 minutes I'm going to make that little green box red!

  26. #146
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    Question

    6'2"
    183 lbs
    24 yrs
    over 25% bf

    Cals
    1447
    Fat
    46 g
    Cholesterol
    383 mg
    Sodium
    2161 mg
    Carbs
    143 g
    Fiber
    13 g
    Protein
    111 g
    Sugars
    49 g

    started a training routine this week...lift 6x/week, cardio 3x/week. cutting right now...how much more protein should i be taking? nething else?

  27. #147
    Registered User SaschaZz's Avatar
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    24yo
    181cm
    82.5kg
    FP 12% => 72.5

    Goal: Cutting to abt 8%

    BMR and maintenance = BMR is 1950 / Maintenance is 3150
    For cutting i took 17% off and this comes down to about 2600Kcals

    Protein:
    If I use 1.4g / pound lean mass = 223gr

    Fat:
    1.5g /kg bodyweight = 123gr

    Carbs:
    Remainder to get to (maintenance - (fatx9/proteinx4))/4 = 147gr

    This gives me about the following in my 'new' diet.

    231gr from protein = 926Kcals
    142gr from carbs = 568Kcals
    121gr from fat = 1093Kcals.

    Isnt this a bit high in the fat area? Havent had too much experience with trying it this way. Will try and check it out after this weekend - starting monday for 2-3 weeks and seeing what happens. Any pointers regarding getting decent fatty foods except for the obvious almonds/walnuts/peanutbutter?

    Workoutschedule
    4daysplit

    Chest/tri-Back/bi-cardio/abs-Shoulders-Legs/abs + 40mins crosstrainer after each session

    Have already lost 44 pounds.. want to go further.
    Last edited by SaschaZz; 05-05-2011 at 12:57 PM. Reason: forgot

  28. #148
    Registered User O0K's Avatar
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    Post another rookie

    well hello guys i wanted to get some opinion on the diet plan

    height 6 feet 2
    weight 90 kg
    age 23
    i am doing p90x


    Calories needed 1800-2400

    Nutritional proportions 50% protein 30% carb

    protien need 69.2grams
    things are simple and can be figured out but the problem is i donít have accessibility to most things like protein shakes
    tuna etc i think things can be done without them so kindly view the following list and then guide me so i can add what is not present
    and the goal is to shed some pounds and then gain muscle and i need YOUR help cause i have a pirated version.noo beachbody help

    meal 1: 2 eggs whites calories 78(whole egg) i would be eating only whites so 34 cals and 7g protein
    with a cup of oatmeal with milk glass (whole) with 146 cals 28 carbs 7.9 proteins, and oatmeal with 150 cals 27 carbs & 5g proteins

    meal 2:1/2 chicken breast
    Calories 204 Fat2g carbs 204 protein 43g


    i find it on a website well it is breakdown for a 1 cup bone removed
    i was thinking to boil some veggies with it like potatoes and carrots should i or not?

    meal 3:beans (kidney or soy any of them ) with whole wheat bread

    meal 4:a glass of milk whole
    as you can see calorie need cant be fulfilled but the patition can be increased to meet the 1800-2400 mark.

    don't bash me for the simplicity of the plan its in the making and help me out guys my fat % is 23.7 and its for first 30 days (the diet plan) and then i am planning to change it on daily basis like fresh fruit juice with oatmeal instead of milk and eating fruits etc and thnx for reading it alllll the way
    Last edited by O0K; 05-06-2011 at 08:35 AM.

  29. #149
    Registered User RICHIEK88's Avatar
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    Originally Posted by joelash302 View Post
    My favorite is what I like to call "this is what I want you to think I eat when it clearly isn't."

    Example -

    Hi guys. I'm 5'6" 347 lbs. I have been eating 500 calories/day for the last 5 years and lift every day for at least 2 hours but I NEVER LOSE WEIGHT. WHAT DO I DO???????
    hahahahaha too true man.

  30. #150
    Registered User O0K's Avatar
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    no reply in three days man that's slowwwwww

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