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  1. #1501
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    Originally Posted by SGE95 View Post
    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.
    Very helpful, thank you. Im bad with food, so my food options are low.

  2. #1502
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    Hey guys and girls!

    I was after a little advise on my current diet, it would be gratefully appreciated!

    Right, I'm 5ft 8' and currently weigh in at 171lbs and around 19% bf. Current goal is to get around 13-14% and go from there and set new goals.

    My current macros are as follows:
    Protein - 190-200g
    Carbs - 166g
    Fats - 53g

    Which puts me around 1900kcals/day.

    My question is are my fats too low? I had a quick word with a nutritionist today and that was his first response. That my fats were not high enough.

    I've been currently losing around 1-2lbs per/week and have been happy with my loss so far. But I was just curious if I tweaked my fats if I may lose more than I currently am. Any help would be gratefully appreciated as previously stated!

    Either that or any help on my total calorie intake would be helpful. Been dieting with these macros for a little over 12 weeks and lost 20lbs so far and gone from 26%(ish) bf down to 19.2%.

    I workout 5-6 days a week lifting intensely and I also put in 3 days of cardio (around 400kcals per session).

    Hope thats enough infomration, Thanks for any feedback!

    Regards.
    Last edited by helpsy22; 04-07-2014 at 12:11 PM.

  3. #1503
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    Hey all! A quick question: I finish my workout at 23:00, where I consume whey with dextrose as post workout. After about 45', I usually eat rice with chicken. Since I sleep at 1:00-1:30 am, can I eat 1/2 casein, 1/2 whey with oats and almonds as my final meal at 23:45-0:00, or I should stick at rice with chicken and at 1:30 eat casein with almonds? Thanks in advance!

  4. #1504
    <WittyComment/> Mncdk's Avatar
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    Originally Posted by helpsy22 View Post
    Protein - 190-200g
    Carbs - 166g
    Fats - 53g
    They are indeed low.
    I would aim for something along the lines of 140g protein and 75-80g fat.
    200g protein is really overkill. It's not bad, your body just can't utilize all that protein.





    Originally Posted by BlackieRatt View Post
    Hey all! A quick question
    Quick answer,
    As long as you get your required macro and micro nutrients, eat what and when you like.

  5. #1505
    Registered User BlackieRatt's Avatar
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    Originally Posted by Mncdk View Post
    Quick answer,
    As long as you get your required macro and micro nutrients, eat what and when you like.
    I agree, but after the post workout shake, don't I need slow carbs with fast acting protein?

  6. #1506
    Registered User AsexierLexi's Avatar
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    Hey,
    Would appreciate a critique on my macros. Currently 162lbs trying to cut. Aiming for that 2lbs/week but haven't been able to get that. Macros are 1500 kcals, F 50g and P balanced between 132-165g with C making up the difference but usually around 100g. What should I change to increase weight loss just a bit. I'm doing the Built by Science program now with one added cardio session of 30mins.

  7. #1507
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    Originally Posted by helpsy22 View Post
    Hey guys and girls!

    I was after a little advise on my current diet, it would be gratefully appreciated!

    Right, I'm 5ft 8' and currently weigh in at 171lbs and around 19% bf. Current goal is to get around 13-14% and go from there and set new goals.

    My current macros are as follows:
    Protein - 190-200g
    Carbs - 166g
    Fats - 53g

    Which puts me around 1900kcals/day.

    My question is are my fats too low? I had a quick word with a nutritionist today and that was his first response. That my fats were not high enough.

    I've been currently losing around 1-2lbs per/week and have been happy with my loss so far. But I was just curious if I tweaked my fats if I may lose more than I currently am. Any help would be gratefully appreciated as previously stated!

    Either that or any help on my total calorie intake would be helpful. Been dieting with these macros for a little over 12 weeks and lost 20lbs so far and gone from 26%(ish) bf down to 19.2%.

    I workout 5-6 days a week lifting intensely and I also put in 3 days of cardio (around 400kcals per session).

    Hope thats enough infomration, Thanks for any feedback!

    Regards.
    Originally Posted by Mncdk View Post
    They are indeed low.
    I would aim for something along the lines of 140g protein and 75-80g fat.
    200g protein is really overkill. It's not bad, your body just can't utilize all that protein.

    Quick answer,
    As long as you get your required macro and micro nutrients, eat what and when you like.
    1, No his protein should be 172 or higher
    2. Yes it does matter on food source unless you dont care about health
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

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  8. #1508
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    Originally Posted by AsexierLexi View Post
    Hey,
    Would appreciate a critique on my macros. Currently 162lbs trying to cut. Aiming for that 2lbs/week but haven't been able to get that. Macros are 1500 kcals, F 50g and P balanced between 132-165g with C making up the difference but usually around 100g. What should I change to increase weight loss just a bit. I'm doing the Built by Science program now with one added cardio session of 30mins.
    those look fine
    be patient
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  9. #1509
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    I so hope I've done this right, it's taken me ages in getting my head around this:

    I am on my feet 3/4 of the day, nothing too heavy.
    However, intense workout session (well it is for me anyways 'Kris Gethins 12Week H.C' but shorter cardio lengths with higher intensity (high incline/Faster speed etc)).

    So that's roughly lifting x 5 out of 7 days
    Cardio X out of 7 days

    Therefore chosen the '16kcal/lb' route = MAINTAINENCE KCAL

    Bodyfat = 30%
    Weight = 185lb/83kg
    Height = 170cm/5ft 7"

    MAINTAINENCE Caloric need = 2960 = (16kcal x 185lb)

    Now the main goal is to shred away the fat and lose weight, therefore I have chosen a 20% caloric deficit.

    20% deficit = 592 kcal
    2960 - 592
    FINAL TOTAL KCAL = 2368

    Lean mass = 129.5lb
    (USING: 185lb - ((185lb/100)x30bf))

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

    MACROS
    --
    Protein:
    1.5 x 129.5 (lean mass) = 194.25grams
    194.25 x 4 = 777 calories
    TOTAL PROTEIN =194.25g (777 kcal)
    --
    Fats:
    0.4 x 185lb (total weight) = 74g
    [NOT multiplied by lean lb otherwise total fat intake seemed too light?)
    74g x 9 = 666 calories
    TOTAL FATS = 74g (296 kcal)
    --
    Carbs:
    777(Pro Kcal) + 666(Fat Kcal) = 1443(Pro + Fat Kcal)
    TOTAL KCAL - ProFatKcal
    2368 - 1443 = 925 (Carb Kcal)
    925/4 = 231.25g
    TOTAL CARBS = 231.25g (925 kcal)

    CONCLUSION SO FAR:
    194.25p | 74f | 231.25c

    ----------------------- BUT WHAT IF ----------------------

    *More protein, less carbs?!?!?!?!?!?!
    234.25p | 191.25c (40g switch over heuhehehueh)

    FINAL MACROS
    234.25p | 74f | 191.25c

    FINAL KCAL
    937p | 666f | 765c

    STILL HITTING THAT '2368' kcal mark

    Please please please, any criticism/advice or suggestions are welcome.. Just break it down for me in an easy/newbie way to digest lol

    Thanks guys!!

    P.s don't hate me for miss calculations or typos.. It's 1.34am here :/
    There comes a time where... F88K that maaaayn. The time is now... BOOM!

  10. #1510
    <WittyComment/> Mncdk's Avatar
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    Originally Posted by determined4000 View Post
    1, No his protein should be 172 or higher
    2. Yes it does matter on food source unless you dont care about health
    1. Why on earth would you suggest he eats 1+ g/lb protein?
    2. notice the part about "required macro and micro nutrients".
    Originally Posted by BlackieRatt View Post
    I agree, but after the post workout shake, don't I need slow carbs with fast acting protein?
    You don't NEED a shake, you don't NEED anything fancy, you just need to eat. Your body spends a long time recovering from a workout, it doesn't just happen immediately after.

  11. #1511
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    Originally Posted by Mncdk View Post
    1. Why on earth would you suggest he eats 1+ g/lb protein?
    2. notice the part about "required macro and micro nutrients".

    You don't NEED a shake, you don't NEED anything fancy, you just need to eat. Your body spends a long time recovering from a workout, it doesn't just happen immediately after.
    Recent evidence also suggests that protein intakes of 2.2-3g/kg help with LEAN MASS RETENTION, and the physiological and psychological stressors associated with high volume or intense training.
    Also - Anecdotally, most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. So UNLESS you have medical reasons for lower protein, or unless guided by your sports nutritionist or physician to use the GENERAL sports nutrition guidelines, I would suggest BODYBUILDING values.

    http://forum.bodybuilding.com/showth...post1121996743
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    Does Not Count Macros Crew

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    Think in terms of progress and the result is progression"

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    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  12. #1512
    <WittyComment/> Mncdk's Avatar
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    There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. The only exceptions to this rule could be individuals with extraordinarily high anabolic hormone levels.

    http://bayesianbodybuilding.com/the-...-bodybuilders/

  13. #1513
    Registered User BlackieRatt's Avatar
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    Originally Posted by Mncdk View Post
    You don't NEED a shake, you don't NEED anything fancy, you just need to eat. Your body spends a long time recovering from a workout, it doesn't just happen immediately after.
    Sorry guys, but I think that we messed up the posts... Don't mean to contradict you, of course you have lots of knowledge, but in conclusion, isn't it wrong if my 2nd meal after my post workout shake (and last of the day) is casein with oats, milk and almonds, since I'm in an anabolic phase and casein is a slow absorbing protein?
    Last edited by BlackieRatt; 04-08-2014 at 02:24 PM.

  14. #1514
    <WittyComment/> Mncdk's Avatar
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    Originally Posted by BlackieRatt View Post
    Sorry guys, but I think that we messed up the posts... Don't mean to contradict you, of course you have lots of knowledge, but in conclusion, isn't it wrong if my 2nd meal after my post workout shake (and last of the day) is casein with oats, milk and almonds, since I'm in an anabolic phase and casein is a slow absorbing protein?
    You should read this post: http://forum.bodybuilding.com/showth...hp?t=123915821

  15. #1515
    Registered User BlackieRatt's Avatar
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    Originally Posted by Mncdk View Post
    You should read this post:
    Thank you very much for your time! Casein with oats and almonds for me then!

  16. #1516
    Registered User AdxmSki's Avatar
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    Hey guys,

    Just joined the forum even though I've been reading it for a fair while and just wanted to get some initial impressions of my current diet plan.

    I'm just 17 years old, 6"3 and weighing about 187lbs with 13% body fat. I wanna cut down to allow my abs to show for those shirtless summer days but I'm planning for a long clean bulk as soon as the ****e UK weather deteriorates.

    From using some of the calorie calculators it looks like I should be aiming for about 2200 a day for weight loss so I took that into account in my meal plan.


    Meal 1, before 10:00am
    -Sliced Medium Banana/Strawbs
    -250ml Semi Skimmed Milk
    -40g Quaker Rolled Oats
    -1.5 Scoop Straw-Cream Whey
    -One a Day Supplements
    -Green Tea

    Meal 2, from 12:00pm -> 1:00pm:
    -2 Slices Wholemeal Bread
    -Tin of 200g Tuna
    -2 Poached Eggs w/ Yolks

    Meal 3, around 3:00pm:
    -250ml Milk -> Protein Shake
    -150g Raspberries

    Meal 4, from 6:00pm -> 7:00pm:
    -100g Wholewheat Pasta
    -1 Chicken Breast Fillet
    -1 Tablespoon of BBQ Sauce
    -1 Cup Carrots
    -Green Tea

    Meal 5, from 9:00pm -> 10:00pm:
    -25g Unsalted Plain Pistachio
    -25g Whole Almonds
    -100g Natural Cottage Cheese

    Totals:
    -2276 Calories
    -201g Protein
    -211g Carbs
    -67g Fat

    Workout plan is as follows:

    Monday (Legs)
    Tuesday (Chest+Back)
    Wednesday (Rest)
    Thursday (Shoulders+Biceps)
    Friday (Chest+Triceps)
    Saturday (Cardio)
    Sunday (Rest)

    I'll be throwing in 10 minute ab sessions at the end of my Monday and Thursday workouts.

    Do you guys think that this lifestyle would be appropriate for maintaining the little muscle I've got whilst dropping bodyfat down to around 7/8%?

    Thanks

  17. #1517
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    with your age and bf, you should be bulking and taking advantage of your prime years of muscle growth
    DONT WASTE THEM or you will be sorry
    and your routine is stupid
    Founder of MMDELAD
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  18. #1518
    Registered User AdxmSki's Avatar
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    Originally Posted by determined4000 View Post
    with your age and bf, you should be bulking and taking advantage of your prime years of muscle growth
    DONT WASTE THEM or you will be sorry
    and your routine is stupid
    Thanks for the response, just out of interest, in what way is my routine stupid?

  19. #1519
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    Originally Posted by helpsy22 View Post
    Hey guys and girls!

    I was after a little advise on my current diet, it would be gratefully appreciated!

    Right, I'm 5ft 8' and currently weigh in at 171lbs and around 19% bf. Current goal is to get around 13-14% and go from there and set new goals.

    My current macros are as follows:
    Protein - 190-200g
    Carbs - 130-166g
    Fats - 53g

    Which puts me around 1900kcals/day.

    My question is are my fats too low? I had a quick word with a nutritionist today and that was his first response. That my fats were not high enough.

    I've been currently losing around 1-2lbs per/week and have been happy with my loss so far. But I was just curious if I tweaked my fats if I may lose more than I currently am. Any help would be gratefully appreciated as previously stated!

    Either that or any help on my total calorie intake would be helpful. Been dieting with these macros for a little over 12 weeks and lost 20lbs so far and gone from 26%(ish) bf down to 19.2%.

    I workout 5-6 days a week lifting intensely and I also put in 3 days of cardio (around 400kcals per session).

    Hope thats enough infomration, Thanks for any feedback!

    Regards.
    Current weigh in was 170lbs and 18.9% bf.

    Another question is upon my refeed day in the week how much would you suggest increasing my carb intake by?

    Currently been doubling for feeling quite bloated/puffy the following day. Is this to be expected and normal?

    Regards!

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    you should eat minimal fat, 1/lb in protein and starchy non-sugar carbs for your refeed.
    Eat enuf carbs to be a few hundred to 500 over maintenance
    Founder of MMDELAD
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  21. #1521
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    Age 21, 5'11 197 lbs @ around 20-25% body fat, I go to gym 7 days a week (6 days weights, sundays cardio only)
    trying to cut around 20 lbs and lower my bf to maybe 15%

    Meal 1 @ 5 am (30 mins after waking up) plain oatmeal mixed with cinnamon + 16oz coffee + vitamin chewable
    Snack @ 7 am 1 cup of special K protein cereal
    Meal 2 @ 9 am greek yogurt + 1 orange
    Meal 3 @ 11:30 am 1/2 cup brown rice + 3/4 cup mixed veggies + 4oz chicken or 4oz ground turkey (99% lean)
    Snack @ 1 pm quest protein bar
    Snack @ 4 pm (20 mins before gym) 1 apple
    Meal 4 @ 6:30 pm 2 cup 1% milk with ON natural pro complex shake (1 1/2 scoops) + 1/4 cup almonds mixed with 2 tbsp peanut butter
    Meal 5 @ 8 4oz chicken + lettuce trio salad + 1/4 cup cheese + 2 tbsp classic ranch yogurt dressing

    Used myfitnesspal to calculate this

    2058 calories + however much calories my coffee and olive oil would add
    3k is to maintain so i do a -500 cal def, I leave a little bit of room in case I snack on something else during the day
    61g fat
    208g carbs - 48g dietary fiber
    196g protein

  22. #1522
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    up veggies and fat 5-10g
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  23. #1523
    Registered User JackSwag2015's Avatar
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    Hi my name is andrew
    i need help on my diet im 18 year i have started bodybuiling 6 month ago duo to bullying
    im 5*11 i wieght 140 pounds(super skinny), very fast metabolism
    what i do for fun is reading and playing wow
    my blood type is O
    after some weeks of seaching online i made my diet
    i need to hit 150g of protein and 3500 calories this very hard because i live in a place where their is no way for me to buy supplements and also most of the found that i find in most people diets i can't buy greek yogurt for an exemple, and also im poor, here's my full diet:tell me what you think
    3l of milk 440 calories
    2eggs 92
    3potatoes 200
    1cup brown rice 214
    1 tuna 190
    2 tbs olive oil 100
    1bannana 130
    1tbs mayonaisa 100calories
    this gives about 140g of protein and 2582 calories i need 1000 more
    i dont put meals throught the days because i have school than work i bearly have time for bodybuilding
    also you can make fun of my speeling i'm not from an english speaking country
    offcourse any help given is greatly appreciated

  24. #1524
    Registered User imhungry4444's Avatar
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    I'm currently focusing on cutting visceral fat an this is what ive been doing but i'm going to be shaking things up soon:

    Breakfast(5:30 am)
    1 cup oats
    1 cup water
    2 dashes ground cinnamon
    1 tsp. sugar free strawberry preserves
    1 tsp organic peanut butter
    25 oz water

    PreWO meal(9:30 am)
    1 cup oats
    1 cup water
    2 dashes ground cinnamon
    1 tsp. sugar free strawberry preserves
    1 tsp organic peanut butter
    25 oz water

    Post workout shake(11:30 am)
    2 scoop whey
    1 banana
    10 raw almonds
    12 oz water

    Lunch(12:30 pm)
    1 boiled white meat chicken breast
    1 cup broccoli or assorted steam vegetables
    1 orange or grapefruit
    25 oz. water

    After work meal(6:30 pm)
    Same as breakfast or Lunch

    Late night meal(9:30 pm)
    1 cup oats
    1 cup water
    2 dashes ground cinnamon
    1 tsp. sugar free strawberry preserves
    1 tsp organic peanut butter
    25 oz water

    To start creating some deficit, i was thinking of replacing my PreWO meal with just a quest bar,or a protein shake,or just a banana. Same with my late night meal. What do you guys think? Once I start to bulk i will definitely up my cals and carbs. But for now i'm focusing on taking off this visceral fat that's been bugging me for months.

  25. #1525
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    determined4000 is offline
    need some veggies bad man
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  26. #1526
    Registered User imhungry4444's Avatar
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    imhungry4444 is offline
    Originally Posted by determined4000 View Post
    need some veggies bad man
    You know, after looking up and down my meals I totally agree. Wtf is wrong with me I almost totally cut out veggies. Although i was also thinking making my late night meal just pure raw vegetables like a bowl of radishes,cucumbers,and cherry tomatoes. Or will steamed vegetables do just fine?

  27. #1527
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    you should eat a mix of raw and steamed and a variety of types
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  28. #1528
    Registered User imhungry4444's Avatar
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    imhungry4444 is offline
    Originally Posted by determined4000 View Post
    you should eat a mix of raw and steamed and a variety of types
    Thanks, also is chewing gum detrimental in any way? I like to chew a piece of sugar free gum after every meal and sometimes protein shake. Each piece has about 5 calories and 2-1.5 carbs. I mean singularly they're nothing but I chew up to 7-8 pieces a day. Something I should keep in mind?

  29. #1529
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    of ots Sugar free its fine
    you probably burn off those 5 cals just chewing
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  30. #1530
    Registered User kosowskimarek's Avatar
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    Check please.

    hi. I have question about my diet. I want build mass . If i need 3250 kcal / 406 carbs / 108 fat / 163 protein.
    and i eat
    3657 kcal / 453 carbs/ 117 fat / 195 protein.

    is that allright to gain some muscles?

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