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

[predateur1]

And what about meat ?

[determined4000]

And what about meat ?

eat it?

[jlat495]

Update:

I was able to get BOD POD'd the other day. Results: 20.5% bodyfat, 182.6 lbs. Is this expected for a bulk with my size in the picture? 5'9" 27 yrs old or should I try to incorporate some HIIT?

I am eating roughly 2800-3000 calories now as I plateaued at 180lbs for about 2 weeks straight (eating ~2300 cals)

Diet consists of lean burgers, protein shakes (1 scoop bfast, 2 scoops post workout), salmon burgers, salmon, celery, hummus, eggs, bacon, bread, peanut butter, chicken, tuna, broccoli, 2% milk, mac n cheese. I am sure I am missing some other things I usually eat but is there anything else I can toss in thats high cal density but still healthy for me? I also use flax seed oil in my shakes.


New Pic @ 182.6 lbs with goal of hitting 190 by the end of April then starting my cut. Please critique in any way please and I uploaded my before pic from last month for comparison

[determined4000]

Update:

I was able to get BOD POD'd the other day. Results: 20.5% bodyfat, 182.6 lbs. Is this expected for a bulk with my size in the picture? 5'9" 27 yrs old or should I try to incorporate some HIIT?

I am eating roughly 2800-3000 calories now as I plateaued at 180lbs for about 2 weeks straight (eating ~2300 cals)

Diet consists of lean burgers, protein shakes (1 scoop bfast, 2 scoops post workout), salmon burgers, salmon, celery, hummus, eggs, bacon, bread, peanut butter, chicken, tuna, broccoli, 2% milk, mac n cheese. I am sure I am missing some other things I usually eat but is there anything else I can toss in thats high cal density but still healthy for me? I also use flax seed oil in my shakes.


New Pic @ 182.6 lbs with goal of hitting 190 by the end of April then starting my cut. Please critique in any way please and I uploaded my before pic from last month for comparison

ditch the bacon (processed) and mac n cheese (make it homemade)
carb sources: oats, potatoes, beans, lentils, fruit
other bulking foods: whole milk, cheese, pecans, macadamia nuts, chia, almonds, olive oil, avocado

[jlat495]

ditch the bacon (processed) and mac n cheese (make it homemade)
carb sources: oats, potatoes, beans, lentils, fruit
other bulking foods: whole milk, cheese, pecans, macadamia nuts, chia, almonds, olive oil, avocado

What would you advocate as part of a preworkout meal for carbs? (was using the easy mac for this 210 / 3.5 / 40 / 7

[determined4000]

see my carb list above

[Vedderan]

Hey guys, whats up? First post in the forum...

I'm 18, 95 Kilos(210lbs) and 1.75m(5'8) and I'm trying to lose weigh(my bodyfat must be roughly 25 to 30%). However, I'm trying to lose weight without losing too much muscle. I do home lifting with dumbells+Barbells+Exercises(Copper Guns' Training at Home - 5 Day Split Routine), I play tennis 2 to 4 times a week(1 to 2 hours training) and I try to do some cardio often. I can't really afford to go to a gym, since I'm already in a tennis club. Do you guys think I should focus more on cardio and leave lifting for after I get thinner?(Should I create a separate topic for this in another section?)

I took a diet plan that I had given to me by a nutritionist(not a sports one though) a couple years ago, and tried to add some stuff so that my caloric intake would be around 1400kals per day. Here is a one day meal plan(everything can be mixed up and replaced with foods of similar caloric and protein levels):

Breakfast: Oats + W/ Mik(or light yogurt) = 120kal

Mid-Morning snack - One cereal bar ~87 to 91cals(depends on the brand)

Lunch-60grams of White Rice(I sometimes also eat brown rice)= 176 kal
Turkey or Chicken breast fillet = 130kal
1 cup of shredded lettuce = 5kal

1st afternoon snack - 1 banana = 105kal or 1 apple = 72kal or 1 Orange = 62Kal

2nd Afternoon snack: 25 grams of white bread(planning to go integral) = 50~75kal
1 Slice of flamengo cheese(similar to dutch gouda) = 72kal
1 Glass of Milk = 122kal

Dinner: 1 Soup bowl = 56~137Kal(depends on the soup)
50 grams of white bread = 100~150kal
1 Egg= 74kal
1 banana = 105kal or 1 apple = 72kal or 1 Orange = 62Kal

1 hour before bed: Glass of milk or light yogurt or cheese(fresh cheese or cottage)

Hoping for some replies!(Also keep in mind my first language isn't English.)

[Twilson1234]

Hey guys, if someone could tell me if this is about right for me ( 220lb-100kg 16-18% bf 5ft11 intense weight training 5 times a week )

switching from a bulk to a cut ( when on my bulk i was tyipicaly eating 3100 cal ) looking to go to maintenance and add some Steady state cardio in for the first week or so.

2950cal ( think thats my maintenance )
220- protein
300-carb
99-fat

How much would you guys recommend cutting the cal's down by after iv been on my maintenance for a while?

thanks for reading !

[triplusurub]

~2700cal/day, 245prot, 65fats, 285carbs, 45fibers
176cm // 5ft 9"
70kg / 155pounds
gym 4 days/week ( HIML-4 Workout Split )
+ supps: Pulse v4 pre-workout, creatine mono and protein shake post-workout + multivitamine complex & omega3
_____
want to bulk . Opinions?
Thanks


LE: tara19 helped me out adjusting it. It's done, thanks

[tara19]

How much would you guys recommend cutting the cal's down by after iv been on my maintenance for a while?

thanks for reading !

It depends on how much weight you want to lose per week.
500cal deficit per day will result in 1lb loss per week.

[determined4000]

~2700cal/day, 245prot, 65fats, 285carbs, 45fibers
176cm // 5ft 9"
70kg / 155pounds
gym 4 days/week ( HIML-4 Workout Split )
+ supps: Pulse v4 pre-workout, creatine mono and protein shake post-workout + multivitamine complex & omega3
_____
want to bulk . Opinions?
Thanks


LE: tara19 helped me out adjusting it. It's done, thanks

these look like macros and supps not a "diet" which is the intention of THIS thread

[Narcotic]

Doing Mehdi's 5x5 on a 3 day split, 176lbs, trying to cut:

1992 Calories

Carbs: 164g
Protein: 176g
Fat: 70g

This was using the IIFYM calculator. How does it look? Thanks!

[determined4000]

Doing Mehdi's 5x5 on a 3 day split, 176lbs, trying to cut:

1992 Calories

Carbs: 164g
Protein: 176g
Fat: 70g

This was using the IIFYM calculator. How does it look? Thanks!

see my last post

[kevinkrieger]

Since diet is very important to build a shape and muscle. It's details really matters and the details depends on your goals.

[Sizz06]

To give a little bit of background... I've always been in pretty good shape. When I was in the military I scored in the 270-290 range every PT test but I always carried about 20 extra pounds and was never very lean even when I scored a 290. Anyways, I'm out of the military now and have a desire to drop the excess weight and get some solid muscle definition. After I reach that goal I want to add bulk. I've been cutting since mid-January and have lost 13 pounds. I haven't been super committed to it until the last couple weeks or so. I had been taking way too many liberties with cheat days and negating a lot of progress I had made during the week.

Here is an idea of what I'm taking in for calories Mon-Fri:

1,300 calories total

- Fat: 15%
- Carbs: 35%
- Protein: 50%

Staples of my diet: Chicken breast, black beans, eggs, protein bars, coffee, spinach, bananas, almond milk, almond butter, peanut butter, oatmeal, honey.

My workouts:

- Run 20 miles per week (hasn't been consistent lately because of a knee injury)
- Yoga for 2-2.5 hours per week (I've been replacing running with yoga lately)
- 100-150 pushups, 75 curls (each arm), and 30 pull-ups (daily but missing approx. two days per week)

I'm looking to add more weight training in but I've been moving around quite a bit and still need to find a gym near me.

Anyways, I'm looking to get some advice on the nutrition aspect. I'm doing a low calorie diet because I'm trying to cut weight but I want to know where my macros should be at because I'm very new paying attention to it. All advice is appreciated!

[determined4000]

I have no idea how big you are but those cal amounts are insanely low for any1

[antonsm88]

I am 5'11, 165, approx 10% body fat, looking to focus on building mass with gaining any excessive weight. The heading are not the times i eat just the order in which i eat them, Breakfast at 6, next meal at 10, lunch at 1 and dinner about 8. The banana is preworkout carbs and where i have the 2 serving of whey thats pre and post workout shake. The nuts and raisins is just a snack to eat anytime in the day if i feel snackish.

[APCY]

To give a little bit of background... I've always been in pretty good shape. When I was in the military I scored in the 270-290 range every PT test but I always carried about 20 extra pounds and was never very lean even when I scored a 290. Anyways, I'm out of the military now and have a desire to drop the excess weight and get some solid muscle definition. After I reach that goal I want to add bulk. I've been cutting since mid-January and have lost 13 pounds. I haven't been super committed to it until the last couple weeks or so. I had been taking way too many liberties with cheat days and negating a lot of progress I had made during the week.

Here is an idea of what I'm taking in for calories Mon-Fri:


1,300 calories total

- Fat: 15%
- Carbs: 35%
- Protein: 50%

Staples of my diet: Chicken breast, black beans, eggs, protein bars, coffee, spinach, bananas, almond milk, almond butter, peanut butter, oatmeal, honey.

My workouts:

- Run 20 miles per week (hasn't been consistent lately because of a knee injury)
- Yoga for 2-2.5 hours per week (I've been replacing running with yoga lately)
- 100-150 pushups, 75 curls (each arm), and 30 pull-ups (daily but missing approx. two days per week)

I'm looking to add more weight training in but I've been moving around quite a bit and still need to find a gym near me.

Anyways, I'm looking to get some advice on the nutrition aspect. I'm doing a low calorie diet because I'm trying to cut weight but I want to know where my macros should be at because I'm very new paying attention to it. All advice is appreciated!

Dude i think poor kids in chinese eats more cals than 1300

[SGE95]

Currently cutting and this is my diet. Thoughts ?
Height: 6,06ft Weight: 157
Breakfast
5-6 eggs(only 2 of them whole)
Cereal + milk
Overall Breakfast calories ~500

School time
I actually prepare my meals at home and bring some stuff to eat at school since the cantine offers a variety of junk foods ...
100-150g chicken + salad - lettuce/cucumbers/radishes/broccoli/tomatoes/basically whatever is available at home and is healthy
100-150g beef + salad
~400-500 calories
Overall calories for breakfast and the 2 lunches - ~1000

When I get home I usually have either fish or again chicken/beef with freshly squeezed juice consisting of a lemon, a grapefruit and an orange(100 calories)
At that point, I am around the 1500 mark(roughly, but its probably less, I like to add as much as possible to make sure I dont eat as much).
I workout about 30-40 minutes I eat my dinner and post-workout I have a protein shake - 140 calories and cottage cheese + some drops of honey before bed - ~150 calories.
Overall daily calories - Around 1800, but I tend to have a filler or two which makes them about 1900.

ANY tips are welcome !

[determined4000]

Currently cutting and this is my diet. Thoughts ?

ANY tips are welcome !

change your goal at those stats

[SGE95]

change your goal at those stats

I actually prefer to cut down to about 10-11% until summer and then try to lean bulk which would be quite hard considering I will be going to a university :/

[cashy89]

[QUOTE=ErickStevens;585070323]Please stop wasting both our time and your own by posting something that looks like this:

Hey guys. How does my diet look?

Meal 1 - Oats and egg whites
Meal 2 - Protein shake
Meal 3 - Chicken breast, rice and broccoli
Meal 4 - Protein shake
Meal 5 - Steak, rice, and broccoli
Meal 6 - Protein shake and peanut butter

These kind of posts are an exercise in futility for a number of reasons. Whenever I see posts like this I immediately hit the back button on my browser without a moment of hesitation and I doubt I'm alone in my complete apathy for stuff like this. I mean this hypothetical jabronie didn't even post the quantities of what he's eating! It sounds unbelievable but I see posts like this every single day.

Here's a couple tips if you really want some help with your diet:

1. Post Macros, Not Foods
We don't care what you eat. We're going to give you the benefit of the doubt and assume your diet is mostly comprised of nutritious whole foods. We want to know how many calories you plan on eating. We also want to know the macronutrient breakdown of said caloric intake: Protein, fat, and carbs. Everything else is irrelevant. We don't care how many meals you plan on eating either. Also, save us some time by actually listing out your meal plan. Do you really plan on eating the exact same things in the exact same order for the duration of your cut/bulk, Mr. Practical? If you really believe that then you're in for a rude awakening my friend.

2. Tell Us Your Goals
In order to get honest feedback about your diet then it's imperative you make it clear what you're trying to do. In addition you need to give us your height, weight, and at least a rough estimation of your body fat. If we don't know the amount of LBM you're holding it's essentially impossible to tell you whether your approach will be effective or not. If you want some bonus points give us an idea or your activity level and general metabolic efficiency.

That's it - Pretty simple right? Take heed and you'll most likely get some helpful feedback. There's plenty of intelligent and generous folks on here more than willing to lend a hand, but you kids gotta' make it just a little bit easier on us.



Brilliantly succinct post

[Oleg9]

is it ok to eat say, rice or other groats, twice a day if i change it on the next day?

[GuntherT]

Hi all

26 male 6 ft 197 lbs doing All Pro workout
Cutting on a 10% deficit


BMR - 1787.5
tdee 2145
deficit 1930.5
Aiming for 177g protein 73.5g fat 147g of carbs

Here is my diet plan



Feedback is appreciated I am having 150g of spinach everyday .. is that too little?

[determined4000]

Hi all


Feedback is appreciated I am having 150g of spinach everyday .. is that too little?

yes up veggies to 1lb per day and increase fiber to 30g
get rid of the weiners

[GuntherT]

yes up veggies to 1lb per day and increase fiber to 30g
get rid of the weiners

I've got 5 more left and I will lol, holy crap 450g of veggies.. How to add up to that number with different kind of vegetables?

[Mncdk]

Make some salads.
Incorporate the veggies you like, and you can, depending on your tastebuds, have 50g of each veggie in there.

For simplicity, I just make cabbage and carrot salad when I can be bothered.

[Tripp67]

well I was going to ask a diet related question, but based on all the negative posts saying how sick people are of hearing questions that they consider to be stupid, i'll just figure it out another way.

[APCY]

Hello i deleted my thread i created recently, so i could ask here. I just wanna ask opinion on this diet. Macros calculated in iifym website. I want to lose weight from 94kg to like 85kg~

[SGE95]

Hello i deleted my thread i created recently, so i could ask here. I just wanna ask opinion on this diet. Macros alculated in iifym website. I want to lose weight from 94kg to like 85kg~

Personally I'd lessen the carbohydrate intake. If you dont want to do it, however, replacing the white rice with brown, same goes if you limit the intake, goes without saying. You could also throw in some low-fat cottage cheese and switch to low-fat milk. As to the vegetables, you could spice things up and get some broccoli, asparagus, cucumbers, radished, anything ... Your diet also seems to be lacking essential fats. Im not talking about fat from dairy, but such like avocade and peanut butter, it would be greatly beneficial if you add some in there. I hope I helped.