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

[imhungry4444]

So according to my macros:

GRAMS per meal
Carbs: 65.8
Protein: 42.5
Fat: 17
Fiber: 9-11
Calories: 586

Is what i need per meal for fat loss. I'm not used to eating 500 cals per meal. I'm used to about 200 cals per meal 5 times a day. The macro calculator on IIFYM shows 586 per meal. This is what i ate after i came home from work for my final meal of the day:

1/2 cup oats
1 cup water
2 dashes cinnamon
2 tsp sugar free strawberry preserves
2 tsp organic peanut butter

1.5 cup steamed vegetables

1/2 cup cottage cheese

1 grapefruit

Which all came right on or close to my macros. Will this really help with fat loss? I mean im just not used to eating so many cals per meal.

[determined4000]

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?

if its not enuf then increase cals

So according to my macros:

GRAMS per meal
Carbs: 65.8
Protein: 42.5
Fat: 17
Fiber: 9-11
Calories: 586

Is what i need per meal for fat loss. I'm not used to eating 500 cals per meal. I'm used to about 200 cals per meal 5 times a day. The macro calculator on IIFYM shows 586 per meal. This is what i ate after i came home from work for my final meal of the day:

1/2 cup oats
1 cup water
2 dashes cinnamon
2 tsp sugar free strawberry preserves
2 tsp organic peanut butter

1.5 cup steamed vegetables

1/2 cup cottage cheese

1 grapefruit

Which all came right on or close to my macros. Will this really help with fat loss? I mean im just not used to eating so many cals per meal.

you dont need certain amounts per meal

[imhungry4444]

you dont need certain amounts per meal

So can i estimate per meal and be off like 10 grams in protein or carbs? As in something like 30 carbs instead of suggested 65.8.

[gianlucca93]

Hello friends I presently began my journey to fitness 3 weeks ago. For first two week I winged it and went from weighing 160lbs to 141lb.now after extensive research I've pulled together a nutrition plan to go with the exercise plan I just started ( JIM STOPPANI'S 6-WEEK SHORTCUT TO SHRED) which has allowed me to gain 1.4lbs of lean muscle. Now though I feel pretty confident I wold appreciate any input or advice you guys/girls might have.

I'm 21 years of age currently weighing 142.4lbs and 12-14% body fat (sorry for the inaccuracy). Height of about 5ft 5in.

Morning 10:00Am 1/4 scoop of 100% whey (6g of protein)
Almond milk 8oz
Water 16oz
Omega 3 supplement

Snack #1 1:00Pm
Fruit (banana, dried figs, half apple)
Tea (cold) 8oz
Water 8oz

Lunch 4:00Pm
Beef, chicken, fish, seafood, rarely pork 4oz
Vegetables/salad (one cup)

Snack #2 (Pre workout) 30min before 7:30 Pm-ish.
Scoop of 100% whey (24g of protein)
Beet juice 4oz
Tsp of honey

During workout
Tea (cold)16oz
Water 16 oz

Snack #2 (Post workout) right after 9/10:00Pm-ish.
Scoop of 100% whey (24g of protein)
Beet juice 4oz

Dinner 11:00pm
Low-fat milk 8oz
Tsp of honey
Tsp of peanut butter
Dried figs(3)

Adds up to about 1479 calories broken down into. 40% carbs 29% fat 31% protein

Again thank you for any input

[imhungry4444]

Hello friends I presently began my journey to fitness 3 weeks ago. For first two week I winged it and went from weighing 160lbs to 141lb.now after extensive research I've pulled together a nutrition plan to go with the exercise plan I just started ( JIM STOPPANI'S 6-WEEK SHORTCUT TO SHRED) which has allowed me to gain 1.4lbs of lean muscle. Now though I feel pretty confident I wold appreciate any input or advice you guys/girls might have.

I'm 21 years of age currently weighing 142.4lbs and 12-14% body fat (sorry for the inaccuracy). Height of about 5ft 5in.

Morning 10:00Am 1/4 scoop of 100% whey (6g of protein)
Almond milk 8oz
Water 16oz
Omega 3 supplement

Snack #1 1:00Pm
Fruit (banana, dried figs, half apple)
Tea (cold) 8oz
Water 8oz

Lunch 4:00Pm
Beef, chicken, fish, seafood, rarely pork 4oz
Vegetables/salad (one cup)

Snack #2 (Pre workout) 30min before 7:30 Pm-ish.
Scoop of 100% whey (24g of protein)
Beet juice 4oz
Tsp of honey

During workout
Tea (cold)16oz
Water 16 oz

Snack #2 (Post workout) right after 9/10:00Pm-ish.
Scoop of 100% whey (24g of protein)
Beet juice 4oz

Dinner 11:00pm
Low-fat milk 8oz
Tsp of honey
Tsp of peanut butter
Dried figs(3)

Adds up to about 1479 calories broken down into. 40% carbs 29% fat 31% protein

Again thank you for any input

What's your goal? Because 1479 cals seems pretty low to me.

[jobiwan1]

I've been using this diet to cut for almost two months. I've been bulking for 12 months and was able to put on 20lbs of lean mass. Now I'm trying to cut the fat I was carrying before I started lifting. It's working pretty good so far, but I wanted to get some feedback to see if my macros are where they should be and timing is correct. I'm just cutting/pasting from the diet builder that was used. I'll leave out the exact foods because I do vary here and there, but try to match the numbers. One or two cheat meals per week.

Stats
Height: 6'1"
Weight: 212lbs.
BF: 17% (started at 20%)
Activity: Desk job. Most activity happens in the gym.
Goal: get to 10% BF

Diet
Meal 1 - 7am
Cals: 376
Protein: 35.2
Carbs: 33.8
Fat: 11.9

Meal 2 - 10am
Cals: 365
Protein: 38.5
Carbs: 32.1
Fat: 10

Meal 3 - 1pm
Cals: 429
Protein: 45.9
Carbs: 33.9
Fat: 13.4

Meal 4 - 4pm
Cals: 392
Protein: 42.5
Carbs: 32.3
Fat: 12.1

Meal 5 - 7pm
Cals: 492
Protein: 61.6
Carbs: 43.6
Fat: 8

Meal 6 - 10pm
Cals: 265
Protein: 41.5
Carbs: 8
Fat: 6.8

Total Cals: 2319
Macro: 45/31/24
Protein: 265
Carbs: 184
Fat: 62

In addition to this, my post workout consists of 50g protein (whey) and a small airhead taffy for my sweet tooth and an insulin spike. Weights 4-5 days per week with 30min cardio (fasted) on the 2 off days.

Thanks in advance for the help!

[gianlucca93]

What's your goal? Because 1479 cals seems pretty low to me.

Im still cutting to get rid of some stubborn fat but still trying to keep and maby gain a some of muscle. Should i up the portions by .5 ending up with 2217 cals? Or is that still too low

[imhungry4444]

Im still cutting to get rid of some stubborn fat but still trying to keep and maby gain a some of muscle. Should i up the portions by .5 ending up with 2217 cals? Or is that still too low

Depends on your TDEE. If you're lifting or training 6 times a week, then for solid fat loss I'd go around 2000 cals a day. If I were you, I would look up your macros so you can get a healthy burn.

[gianlucca93]

Depends on your TDEE. If you're lifting or training 6 times a week, then for solid fat loss I'd go around 2000 cals a day. If I were you, I would look up your macros so you can get a healthy burn.

My Bmr is 1598 and my tdee is 2407. Sorry for the ignorance but i dont particuly know what that means or what macros stands for

[determined4000]

read stickies

My Bmr is 1598 and my tdee is 2407. Sorry for the ignorance but i dont particuly know what that means or what macros stands for

[siemenn]

Hey all, I'm new here. I'm Siemen, 19 years old and I've been fitnessing since September. My bodyfat-percentage is around 12 - 15% (not able to measure it here).

My 8 months of fitnessing haven't been too much of a success, as we (me & and a mate) didn't force ourselves to lift higher weights every workout and we didn't do compounds. I hope to gain some strength and muscle, but still stay kind of lean.

How I used to eat:
I used to eat 2 slices of bread with 'chicken filet' (not chicken breasts, but the sliced ones) in the morning and afternoon and eat dinner in the evening. If lucky, I ate 250ml of curd (is that the correct translation of 'kwark' in Dutch?). In total, I'd eat a 1800 - 2000 kcal max every day. A few weeks ago I've had an operation and, therefore, I can't workout these days. I hope to start again next week. Meanwhile, I've started reading and learning about nutrition.

My new diet:
At the moment, after a few days of reading and thinking, I made this diet schema:

-- oh I'm not allowed to add a picture --

My diet schema is attached. I hope someone will still want to help me with it, even though you have to download it. My apologies. (it's named 'counting calories' in Dutch).

Note 1: dinner's still open, because I try to eat something different every day and I'll see what I'm going to eat then (healthy though).

Note 2: I'm not having oats as breakfast every morning, since I live with my girlfriend and I appreciate the moments of having breakfast together.

Note 3: I don't have enough money as a student and, therefore, I'm only using whey perfection after a workout.

Are there any tips? I think I've made a good step in the right direction from where I've been for the past 19 years.

I know it's not a diet with 3000+ kcal, but I guess that's a too big step for now. Perhaps in the future, when I'm used to eating around 2500 kcal's.

[cloetematthew]

Hey.
Relatively new to this nutrition thing. But I've done quite a lot of reading. Read most of the stickeys.
Ive come up with a diet. Looking to 'cut' as in just looking to lose body fat. Not sure what my current body fat is though.
I weigh 82.5kg (182lb), 1.9m tall.
My diet is currently set up for me to consume round about 2500-2600 thousand calories.
With roughly 200g Protein, roughly 320g of carbs and about 80g fat (besides for added Omega supplements)
I'm just wondering if I should cut my calories by even more, to about 2200 or 2300?
I work out relatively intensely about 5-6 times a week. But other than that, I'm a student.
Any insight would be appreciated.

[determined4000]

if you are trying to lose weight and arent losing, then yes lower cals

[cloetematthew]

Thanks

[imhungry4444]

I've been wanting to this fat around my waist for some time now and i thought with this new macro diet I could. Ive been eating at deficit for the past week and a half. This is pretty much my daily eating schedule:

Breakfast; oat meal with 1 scoop whey and organic peanut butter:
Cals: 472
Fat: 15.1
Carbs: 49.2
Fiber: 7.9
Protein: 37.1

Pre-work out meal; Pancakes made with oats,whey,and eggs whites. Also, bowl of oatmeal:
Cals: 469
Fat: 8.3
Carbs: 55.4
Fiber: 9.0
Protein: 45.1

PWO shake; 2 scoop whey,peanut butter,oats,1/2 banana in 12 oz water:
Cals: 471
Fat: 6.7
Carbs: 47.9
Fiber: 6.1
Protein: 55.0

Lunch; chicken breast,steamed vegetables,and a grapefruit:
Cals: 470
Fat: 7.0
Carbs: 36.5
Fiber: 10.7
Protein: 65.9

After work meal; chicken breast,steamed vegetables,bowl of oatmeal:
Cals: 467
Fat: 10.0
Carbs: 54.7
Fiber: 11.2
Protein: 41.0

Now ofcourse this isnt what i eat exactly everyday, but the macros are pretty much the same each meal. Combined with lifting and doing cardio 6 times a week, after pretty much two weeks ive barely gotten, if any, results. I'm following my macros for the most part and i lift and exercise 6 times a week. Should I give this more time before i start seeing real results? Or should i switch it up?

Here are my macros btw:

[determined4000]

looks fine
do you take fish oil?
at least 2g dha/epa

[imhungry4444]

looks fine
do you take fish oil?
at least 2g dha/epa

Nope, but I did buy some MusclePharm CLA Core softgels that I take with my breakfast,lunch,and dinner meals. Is this just something that's gonna take some time? Or should I invest in some fish oil aswell?

[determined4000]

fish oil is far more important for overall health

[imhungry4444]

fish oil is far more important for overall health

I see, can eating stuff like canned salmon act as a substitute?

[determined4000]

fish tabs would be cheaper giben the amount of cans you would need to eat to get that.

[imhungry4444]

fish tabs would be cheaper giben the amount of cans you would need to eat to get that.

Okay, besides being great for overall health, do they aid in fat loss?

[determined4000]

http://www.poliquingroup.com/Article...ger_Leane.aspx

[imhungry4444]

Nice! Gonna order some fish oil ASAP.

[TrueBlue02]

Also height and weight should be included. Bf as well.

[MPK98926]

Goal: lose fat, shred, maintain muscle
Stats:
5 foot 10, 170lbs
Goal adjusted: 2389calories daily
Macro intake:
Protein: 193.175g protein daily
Fats: 115.905g
Carbs: = 573.32g

Now two questions: is it better to stick macros in grams or calories in a day? I know a perfect world is both, but if you couldn't?

Second, heres my diet so far, i'm good at eating the same thing every day, its easier that way, so this is what i will eat. Random Dinners means that i live with my fiance and she doesnt diet, so we kind of eat miscellaneous things for dinner. My goal (i know this isnt how you do it) is to get close to my macro goals as possible, and then compensate with dinner as best i can.
Breakfast:
Blueberry Quinoa: Meal:Remaining
Protein 21.5 171.675
Fat 7.3 108.6
Carbs 98.7 474
Calories 538 1851
Snack 1:
G1 Chews and Shake: Meal Remaining
Protein 38 134
Fat 4.5 104
Carbs 74 400
Calories 500 1351
Lunch:
Chicken Salad Meal Remaining
Protein 51 83
Fat 13 91
Carbs 4 396
Calories 347 1004
Snack 2:
Meal :Remaining
Protein
Fat
Carbs
Calories
Dinner: Random

I need a second snack, is the second question. Suggestions???
PLease and thank you.

[jordanlennox92]

Hey, I'm totally new to working out and caring about my diet. This site has been very helpful, though I'm not good with all the jargon.
Age: 30
Weight: 250
Height: 6 feet
BF: Roughly 25-30%
Goal: To lose weight and gain muscle
Caloric Intake: 2,093 daily
Daily Averages
Fat: 56.4g
Carbs: 186.5g
Protein: 203.6g

I work odd hours as a bread delivery driver. Its a physical job. I'm up at 2am and finish anywhere between 10am and 12pm. I try to hit the gym 6 days a week for 25 minutes of cardio and a rotating schedule of weights. My diet looks something like this:
Meal 1: Protein Shake (64g) w/ creatine (5g), multivitamin, red krill oil, glucosamine chondroitin
Meal 2: 1 cup high fiber oatmeal, 1 medium apple w/ cinnamon, 1 cup cucumber slices
Meal 3: 15 almonds, protein shake (32g), creatine (5g) - preworkout
Meal 4: 1 can of tuna, 2 slices low-calorie bread, 2 cups vegetables, glucosamine chondroitin
Meal 5: 4-6oz chicken (sometimes turkey patty or turkey sausage), 2 cups vegetables, 1/3 cup rice, 1 cup greek yogurt w/ 2 tablespoons natural peanut butter and a banana, red krill oil, glucosamine chondroitin
Meal 6: 15 almonds, 30 grams beef jerky

I have been under my caloric allowance daily and I don't calculate in any loss for workout or my job. Is this a good path to weight loss? I could really use some help.

Thanks a lot.

[determined4000]

you should be eating closer to 100g of fat

[teiku5]

Cool

[imhungry4444]

This is just an example of my bulk eating regime:

Breakfast(5:45 am)
Protein Oatmeal
1 cup oats
3 tbs oats
2 tsp oats
2 cups water
1 scoop 100% Whey - Extreme Milk Chocolate
3 dashes ground cinnamon
1 tbs organic peanut butter

Pre-lifting meal(9:30 am)
Chicken,Veggies,Cottage Cheese,PB&J Oatmeal
1/3 cup chicken breast
1/2 cup steamed veggies
2 tsp cottage cheese
1 cup oats
2 cups water
3 dashes cinnamon
1 tbs organic peanut butter
1 tbs Strawberry Sugar Free Preserves
1 grapefruit


Post-lifting Shake(11:30 am or 12:00 pm)
Chocolate PB&J Shake
2 scoops 100% Whey - Extreme Milk Chocolate
12 oz water
1 tbs organic peanut butter
1/3 cup frozen berries
1 tbs oats

Post-lifting meal(12:30 pm or 1 pm)
Chicken,Veggies,Grapefruit
1 cup chicken breast
1/4 cup chicken breast
2 cup steamed veggies
1 tbs steamed veggies
1 grapefruit

After work meal(6:30 pm)
Veggies,cottage cheese,buckwheat,oats
1 cup steamed veggies
1 cup cottage cheese
1 cup Buckwheat
1/3 cup oats
1 tbs oats
1 tsp oats

Before bed Casein Shake(11 pm)
1 scoop Casein Creamy Vanilla
12 oz. 2% Milk

All of that comes to:

cal: 3030
fat: 60
carb: 366.6
fiber: 60.5
protein: 276.3

Now obviously this isn't what I eat every day. But it's a solid example. I think my fiber and protein intake might be a little too high. Also, the time without food between my after work meal and casein shake might be too long. What do you think?

[imhungry4444]

I was recently thinking of putting a smaller snack type meal between the main meals. Since i eat around 600 cals per meal, i was thinking of 300 cals for a meal pre workout and a 300 cal meal at around 9-9:30 pm. I mainly thought this because i think the time between my after work meal and casein shake is just too much without food.

Meal 1: 600 cals
Meal 2: 300 cals
PWO shake: 400 cals
Meal 3: 600 cals
Meal 4: 600 cals
Meal 5: 300 cals
Casein shake: 200 cals

instead of

Meal 1: 600 cals
Meal 2: 600 cals
PWO shake: 400 cals
Meal 3: 600 cals
Meal 4: 600 cals
Casein shake: 200 cals