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

[determined4000]

you are way overthinking this
you dont need that many meals.
You dont need to time so regularly

Just eat enough throughout the day and get in some decent protein and cals before/after your WO ==>within a few hours)

[imhungry4444]

you are way overthinking this
you dont need that many meals.
You dont need to time so regularly

Just eat enough throughout the day and get in some decent protein and cals before/after your WO ==>within a few hours)

I guess I'm just trying waaaay too hard to fit my macros. It's another reason why i always wondered how these guys fit a cup of brown rice into their meals when 1 cup of brown rice has over 100 carbs. Guess it's all about making yourself full instead of having the bloated feeling that i heard you get when you bulk from constantly eating.

[determined4000]

Most research shows 3-4 meals being optimal for glucose control and muscle protein synthesis.

[imhungry4444]

Most research shows 3-4 meals being optimal for glucose control and muscle protein synthesis.

Yea, 4 meals(not counting shakes) a day sounds about right. I'll be fuller after every meal instead if smaller increments throughout the day. Thanks

[SterDurgs]

Tuna?

[imhungry4444]

I'm currently eating 2-3 tbs(usually 3) of organic peanut butter everyday right now for bulking. I would think organic peanut butter is a good source of protein without the heaps amount of saturated fat in regular peanut butter. Also, it's a pretty good weight gainer. Since most of my meals consist of lean cals, protein,and carbs, is my peanut butter intake not that detrimental?

[determined4000]

y would it be detrimental???

[imhungry4444]

y would it be detrimental???

Idk, I mean even though I am bulking up, i dont wanna gain too much BF. I feel the same when i make a 600 cal meal of oats,whey,and egg whites pancakes with sugar free syrup. I'm just not used to eating this kinda food even though the macros for the meal match perfect to my daily macro intake. Guess it's just a mental thing since in my mind i should be eating totally lean and oats,whey,and egg whites pancakes and 3 tbs peanut butter arent exactly lean meals.

[Vila2k]

Background :

Last year I had become what i considered 'skinny fat' and sedentary - I also hit my highest weight of 166lbs.

6 Months ago I started running again and limited my calories to 1800 p/d by Feb this year I was 138 lbs - But then I realised I didn't want to look like a long distance runner.

So for the past 10 weeks I stopped the running and hit the weights 3 / 4 times a week and changed my diet.

So far I feel i have made some progress ; arms chest looking healthier although I feel i have also gained a little more fat around my abs. To be fair at 138lbs I still only had a 'two pack' but I'm concerned now my diet is wrong if I'm gaining fat.

I'm currently 30yrs old 5'9 and 145lbs

Daily Macros are Fat 90g Carbs 237 Protein 237 at 2710 cals

What could be improved, - is it possible to keep building muscle and loose bf at the same time ?

[determined4000]

is it possible to keep building muscle and loose bf at the same time ?

no
you didnt list the foods you eat
so I dont know what can be improved

[Vila2k]

no
you didnt list the foods you eat
so I dont know what can be improved

They opening to this thread said post Macro's not food... so I did ?

But an average day would be ;

Breakfast

4 Egg whites 1 whole egg scrambled no oil
3 rashers turkey bacon grilled
1 Tomato grilled
40g Oats with 275g Skimmed milk with 1 scoop whey
200ml orange juice with 5ml creatine
Black coffee (From then on its just water the rest of the day)

Lunch
2 pre cooked chicken breasts
1 Baked sweet potato with 18g peanut butter

Dinner
Normally either 2 chicken breast / rump steak / fillet pork / 2 salmon fillets
75g Brown rice
with either roast peppers / courgettes or Broccoli and cauliflower.

Before bed
200g Light Cottage Cheese with a scoop of whey

If i work out that day I also have a scoop of whey with skim milk post work out

[Follix]

They opening to this thread said post Macro's not food... so I did ?

But an average day would be ;

Breakfast

4 Egg whites 1 whole egg scrambled no oil
3 rashers turkey bacon grilled
1 Tomato grilled
40g Oats with 275g Skimmed milk with 1 scoop whey
200ml orange juice with 5ml creatine
Black coffee (From then on its just water the rest of the day)

Lunch
2 pre cooked chicken breasts
1 Baked sweet potato with 18g peanut butter

Dinner
Normally either 2 chicken breast / rump steak / fillet pork / 2 salmon fillets
75g Brown rice
with either roast peppers / courgettes or Broccoli and cauliflower.

Before bed
200g Light Cottage Cheese with a scoop of whey

If i work out that day I also have a scoop of whey with skim milk post work out

Find out your macros but fats seems to be lacking. Eating whole eggs would be a first step. (Not only you need fats but yolk is the nutritious part while the white is completely void in terms of vitamins and minerals)

[Vila2k]

Daily Macros are Fat 90g Carbs 237 Protein 237 at 2710 cals

[mwhisman]

I am a 44 year old male and currently 5'11" 240lbs with lots of excess weight.I have been lifting since November. I have got my strength up but need to focus on weight loss. I have a desk job and have very little activity/exercise during the day but during the evenings I lift hard 4 times a week and still making consistent gains adding weight to my lifts every 4 or 5 weeks.

my typical days diet is like..

Meal #1
4 Large Eggs over easy

Meal #2
Pure Protein Bar Chocolate Peanut Butter, 1 bar

Meal #3
Greek Nonfat Yogurt Vanilla, 1.25 cup

Meal #4
Either 8-10oz Salmon 8-10oz Steak 8-10oz lean ground beef or 8-10oz of boneless skinless chicken with 2-3 cups of veggies

Meal #5
Whey Protein Powder Chocolate, 2 scoops (32g)/2 % Reduced Fat Milk, 10 oz

which adds up to ..
1500-1800 Calories
45-76 gr. Fat
65-80 gr Carbs
175-210 gr Protein

I would like to get to where I lose 1 pound a week and at least maintain my mass/strength. Looking for any advice and or comments as what to do differently and achieve my goals.

[imhungry4444]

As you know i recently started bulking about 2 weeks ago. Ive been told that attaining fat around my waist and all is to be expected. But then i was told that if I am eating at a surplus but still eating a well balanced diet, then i wont get alot of fat on my body if any. This is what i basically eat everyday:

Everyday
Chicken breast
Steamed vegetables(peas,corn,carrots,peppers,broccoli,gree n beans,black beans)
Buckwheat
Cottage cheese
3-4 tbs Organic peanut butter
Grapefruit
Frozen Berries
Oats
Whey - Extreme Milk Chocolate

2-3 times a week
Sugar free strawberry preserves
2% Milk
Egg whites
Banana
Sugar free Maple syrup
Wheat bread

Is this a pretty well balanced diet? I hit my macros everyday with these foods, 5 meals a day counting PWO shake. I know i dont have fish in there anywhere, but i intend of buying some fish oil this week. Will i gain a substantial amount of body fat from this diet while bulking? I expect to gain SOME fat, but i just wanna know if it will be that bad.

[FuzzySlippers12]

I read this just in time before I made a complete fool of myself. Thanks man, most informative post I've read to date. I screenshotted it for safe keeping.

[determined4000]

I am a 44 year old male and currently 5'11" 240lbs with lots of excess weight.I have been lifting since November. I have got my strength up but need to focus on weight loss. I have a desk job and have very little activity/exercise during the day but during the evenings I lift hard 4 times a week and still making consistent gains adding weight to my lifts every 4 or 5 weeks.

my typical days diet is like..

Meal #1
4 Large Eggs over easy

Meal #2
Pure Protein Bar Chocolate Peanut Butter, 1 bar

Meal #3
Greek Nonfat Yogurt Vanilla, 1.25 cup

Meal #4
Either 8-10oz Salmon 8-10oz Steak 8-10oz lean ground beef or 8-10oz of boneless skinless chicken with 2-3 cups of veggies

Meal #5
Whey Protein Powder Chocolate, 2 scoops (32g)/2 % Reduced Fat Milk, 10 oz

which adds up to ..
1500-1800 Calories
45-76 gr. Fat
65-80 gr Carbs
175-210 gr Protein

I would like to get to where I lose 1 pound a week and at least maintain my mass/strength. Looking for any advice and or comments as what to do differently and achieve my goals.

seems low n fat and cals


@imhungry

all those foods are healthy just make sure you add vairety and dont eat the exact same thing everyday

[imhungry4444]

Could you give me an example on what you mean by variety?

[determined4000]

Could you give me an example on what you mean by variety?

chciekn some days
turkey some days
steak some days
fish some days

broccoli, carrots, cabbage one day
cauliflower, salad, onoins another

potatoes, oats, sweet potatoes, corn, wild/brown rice. buckwehat

butter, peanut butter, coconut oil, fish oil, nuts, evoo

[imhungry4444]

chciekn some days
turkey some days
steak some days
fish some days

broccoli, carrots, cabbage one day
cauliflower, salad, onoins another

potatoes, oats, sweet potatoes, corn, wild/brown rice. buckwehat

butter, peanut butter, coconut oil, fish oil, nuts, evoo

I see. Should I really worry about hitting my cal macro exactly? Once im done with my daily cals by 6:30 pm, by 9:30 pm i'm actually still pretty hungry. Is a calorie allowance ok on a bulk aslong as its not excessive?

[SpurOfTheMoment]

OK.....so I made my first post yesterday about nutrition. Spent 45 mins on it, went into all kinds of detail.....and all I got was someone telling me to read this sticky and also the calories and macros sticky

i.e. All they were saying effectively was that I had wasted my time and to stop wasting other peoples. So I deleted. I felt very welcome in the forum as a newbie, having been reading all your posts for years.

SO. I've read this sticky and will answer word for word. Let's see if I can get some helpful advice/comments this time or if it will just be more of the same attitude. Do new people on here get any slack? Or does everyone get abuse...

1. Post Macros, Not Foods

Lean Body Mass (LBM) = [(weight 85kg) x (100 - 12% bodyfat)]/100 = 74.8kg
Katch-McArdle BMR = 370 + (21.6 x LBM) = 1986 calories
Total Calorie Requirement = 1986 x (activity factor 1.5) = 2,979 calories
Plus calories consumed in gym per 80min session (350) = 3,329 calories on training days
Macros
Carb 223g
Protein 261g
Fat 116g

These are new macros. I have been eating 300-360g carbs until now and less than 50g fat. Protein has also gone up from 180 now. I don't know if this is the right diet.

meals: (i stick to this, just change veg/fruit up a little)
AM protein powder, almond butter
AM2 instant oats, fruit, nuts
LNCH chicken/tuna, sweet potato
POST WRKT rice/pasta/maltodextrin, chicken/beef
PM chicken/beef/fish, sweet potato, veg

2. Tell Us Your Goals
I want to put on lean muscle, even if it will be slowly. I find it fairly hard to gain weight without smashing carbs like a fiend for weeks. And when I do bulk I get a fat face and a belly. Don't want this. I carbed up for a few months for rugby last autumn and was 87kg but now 85kg after going mental at Coachella recently I am 30, male, 6'1, indian (asian) so slender build, narrow waist, broad shoulders, thin legs. Cardio is just 20mins, 3 times a week on the rowing machine. Deadlift 1 rep max 155kg, squat 1 rep max 145kg, bench 1 rep max 100kg.

a) I don't know if I should be hitting 100g carb to stay cut and then re-feeding after 3-4 weeks or eat more in the 200-300 range??
b) I don't know how to put on bigger muscle mass without (clean) bulking?? I just tone if I eat normally, chest disappears etc.
c) I don't know what reps to be hitting? 4? 6? 8? 10? Pyramids?

Thanks and please don't shred me to bits or simply say that nothing I've said is at all new. Even if it isn't! It's pretty unhelpful and we can't all read everything on the internet, some of us have jobs you know!

Cheers

AJ

[determined4000]

more veg and carbs
less fat

[axeladriano93]

I've recently been following a carb cycling diet and have lost quite a lot of bodyfat while maintaining my muscle mass. I'm a big fan of Layne and I really believe in his theories about reverse dieting so I'm planning to add calories back in really slowly. However, since I've been carb cycling it's a little more complicated than to just bump up carbs and fat by 10-20% and then add an additional 2-5% every 1-2 weeks (since my macro intake varies a lot from day to day). I will aim towards a daily macro ratio of 40/30/30 and modify my current macro intakes accordingly. Mondays were usually a no carb rest day and I'm thinking about keeping it that way even though I'm adding in calories the other days. I'm thinking one day of restricted carb intake shouldn't do too much with my metabolism/glycogen storage and it would help me keep the fat off. Do you think this sounds like a good idea altogether or would you change something? My goal is to add muscle slowly. Thanks in advance

[TomBeckmann]

Hey guys. I've been monitoring my macros for a week or so now, just eating comfortably and whole foods. My goal is to cut: I'm 16% body fat and I would like to get to 10% before the end of the year. Using a popular BMR calculator on the nutrition thread, I calculated my estimated maintenance caloric intake to be 3400 kcal. This calculation includes activity level and body fat percentage. However, I have noticed over the past week that I have been comfortable intaking only around 2400 kcal, even if I worked out really hard that day. Is my body in starvation mode, or is it just my body not needing a lot of energy? I'm sort of confused about it.

My macros are roughly 50% protein, 25% carbs and 25% fats. I also will note that I ate Paleo on and off for the past year and a half, so that may have put me in starvation mode as well?

Any input is much appreciated!

Thanks,

Tom

[determined4000]

Hey guys. I've been monitoring my macros for a week or so now, just eating comfortably and whole foods. My goal is to cut: I'm 16% body fat and I would like to get to 10% before the end of the year. Using a popular BMR calculator on the nutrition thread, I calculated my estimated maintenance caloric intake to be 3400 kcal. This calculation includes activity level and body fat percentage. However, I have noticed over the past week that I have been comfortable intaking only around 2400 kcal, even if I worked out really hard that day. Is my body in starvation mode, or is it just my body not needing a lot of energy? I'm sort of confused about it.

My macros are roughly 50% protein, 25% carbs and 25% fats. I also will note that I ate Paleo on and off for the past year and a half, so that may have put me in starvation mode as well?

Any input is much appreciated!

Thanks,

Tom

the formulas for need are just estimates
they could be high

[Jonhson]

Critique My Diet pls

I'm a 33 yo male and did some lifting in the past few years, never concictent and in the past half year i gained 15 lbs fat and look like **** now. So now im settled in my new house and my new job i'm motivated again to make my best self ever. I have always been a little overweight and never did real sports. I'm a endomorph and gain weight fast, muscle and fat. I get injured often so now i will only do low weight high rep exercise for the coming 2-3 months and then maybe go up in weight. My condition is **** and i want to get my overall condition up and loose some fat.

I weight 220 lbs and have about 25% fat(gonna measure it this week)

My goal is 2000 kcal since i sit on my ass mpst of the day and workout 1-1,5 hours every day, if its not enough then i will go higher but i gain fat even if i look at food.

I did some calculations with a pdf called ''US Navy - Peak Performance Through Nutrition and Exercise.pdf'' i think this is the goal i want for myself for the coming year or two.
Carbs- 43% 860 kcal 215 grams
Protein- 27% 540 kcal 135 grams
Fats- 30% 600 kcal 67 grams

It totals just a little under 2000 kcals but i sometime take something extra @ work. I am gonna eat that 5 days a week and do 1 refeed @ 3000 kcals and after that day i do a low carb day with some light cardio.

Comment pls.

[determined4000]

Critique My Diet pls

I'm a 33 yo male and did some lifting in the past few years, never concictent and in the past half year i gained 15 lbs fat and look like **** now. So now im settled in my new house and my new job i'm motivated again to make my best self ever. I have always been a little overweight and never did real sports. I'm a endomorph and gain weight fast, muscle and fat. I get injured often so now i will only do low weight high rep exercise for the coming 2-3 months and then maybe go up in weight. My condition is **** and i want to get my overall condition up and loose some fat.

I weight 220 lbs and have about 25% fat(gonna measure it this week)

My goal is 2000 kcal since i sit on my ass mpst of the day and workout 1-1,5 hours every day, if its not enough then i will go higher but i gain fat even if i look at food.

I did some calculations with a pdf called ''US Navy - Peak Performance Through Nutrition and Exercise.pdf'' i think this is the goal i want for myself for the coming year or two.
Carbs- 43% 860 kcal 215 grams
Protein- 27% 540 kcal 135 grams
Fats- 30% 600 kcal 67 grams

It totals just a little under 2000 kcals but i sometime take something extra @ work. I am gonna eat that 5 days a week and do 1 refeed @ 3000 kcals and after that day i do a low carb day with some light cardio.

Comment pls.

increase protein to at least 200g

[jesseclements33]

Hey all,

I'm 24 178cm tall and currently at 87kg.

I read the sticky's and looking to cut down first to a lower body fat % as I've been told I'm above 20%

'm currently hitting the gym 5 days a week.

Chest/Tri
Back/BI
Day off
Shoulders/abs
Legs
With 2 HITT sessions a week for 20 minutes

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Quaker - Instant Oatmeal - Regular (40g), 1/2 cup dry(40g) 150 27g 3g 5g 0mg 0mg 1g 4g
Venom - Wpi Protein Powder, 40 g 153 0g 1g 37g 0mg 0mg 0g 0g
Lunch
Generic - Breast, Chicken 100g Cooked, 200 g 330 0g 7g 50g 0mg 148mg 0g 0g
Birds Eye - Steam Fresh Large Serve 200g Broccoli, Peas, Corn, Green Beans, 200 g 116 14g 1g 7g 0mg 16mg 4g 9g
Dinner
Generic - Breast, Chicken 100g Cooked, 200 g 330 0g 7g 50g 0mg 148mg 0g 0g
Birds Eye - Steam Fresh Large Serve 200g Broccoli, Peas, Corn, Green Beans, 200 g 116 14g 1g 7g 0mg 16mg 4g 9g
Snacks
Quaker - Instant Oatmeal - Regular (40g), 1/2 cup dry(40g) 150 27g 3g 5g 0mg 0mg 1g 4g
Venom - Wpi Protein Powder, 40 g 153 0g 1g 37g 0mg 0mg 0g 0g
Swisse - Odourless High Strength Wild Fish Oil, 2 capsules 15 0g 2g 0g 0mg 0mg 0g 0g
Swisse - Odourless High Strength Wild Fish Oil, 2 capsules 15 0g 2g 0g 0mg 0mg 0g 0g
Almonds - Almonds 15, 15 almonds 79 5g 6g 6g 0mg 0mg 0g 0g

TOTAL: 1,607 87g 34g 204g 0mg 328mg 10g 26g

Any advice, changes or tips would be great!

Cheers,

[determined4000]

too little cals, fat

[ronaldobecks7]

Hey,
Please critique my diet.
I am 5'7" tall and weigh 70 kg currently.

7 am - Whey in milk and banana
Protein - 42g, carbs - 27g

9 am - 1 Apple
Carbs - 25g

12.30 pm - Rice / pasta with chicken breast
Carbs - 45g, Protein - 30g

3 pm - Yogurt
Protein - 9g, Carbs - 18g

5 pm - Turkey sandwich in brown bread
Carbs -36g, Protein - 28g

7.30 pm - Post workout shake (whey+ 2 banana + 10 almonds)
Protein - 50g, Carbs - 46g Fat - 30g

8.30 pm - 4 boiled Eggs and Spinach
Protein - 20g

11 pm - Casein in milk
Protein - 43g

My aim is to gain lean muscle. But recently I have noticed that I am getting fat around tummy region specially.
I workout 5 days a week (intense weight training) but do less cardio.

Feedback will be much appreciated.