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

[determined4000]

veggies

[walruses]

Hey guys, I was wondering if someone could critique my diet.

My calories for maintenance are 2025 (BMR*1.5 for moderately active)

I lift 5 days a week with 5-6 days of 25 minutes HIIT and 1 day a week off


I'm planning to do a slow cut at 1800 while trying to maintain as much strength as possible. I am somewhat insulin resistant (diagnosed with cushing's syndrome) and have gained 30 lbs since then although I don't think it's all fat since I don't *look* 30 lbs bigger, plus I've been lifting consistently.

My macros are as follows:

80g carbs

80g fat

170g protein

supplements/medications: creatine before/after workouts, fish oil....and my prescriptions are ritalin 27mg, wellbutrin antidepressant, metformin for type 2 diabetes.
I'm a 20 year old female if that's relevant.


PS: my avatar is not current; it's my pre-cushing's body when I was running collegiate cross country (I was also lifting about 4 days a week) but now I'm focusing more on weights than running

[determined4000]

do you really think you should evaluating your diet at this point?

[walruses]

@determined4000

yes.....why not? (assuming you are directing that question at me)

[fgirginis]

Ok guys, new to this... Working out has never been a problem, its figuring out the diet that always kills me. have been working out in the afternoons but in 2 weeks will start AM workouts for the summer so please keep that in mind.

Thanks for the help bro

6'1" male 38yo
205lbs
Body Fat 16-17% Mostly around lower belly, love handles, and chest.

Workout 4-5X a week (Weights 30-40min / and 15-20min cardio post workout)

Diet

Pre-Wokout 6am - 3 eggs scrambled with Ham

After workout 8am - Organic Greek Yogurt W/ Organic Starwberry and Banana Smoothie W/ Scoop of WHEY

Mid-Morning 10am - Almonds

Lunch - 12pm - Protein

Mid-Day Snack - 1/2 BP Sandwich W/ Organic PB and Whole grain bread

Dinner - Protein/Greens

Bedtime - 1 scoop of Whey

[stevens_db]

Me: 24yrs, 6'1, 172lbs.

Goals: muscle building, get rid of minimal fat I have yet gain weight (190 range). BF% is around 9 I'd say, not sure exactly. Vascularity is super strong just light fat around stomach only noticeable when hunched over

Metabolic rate: HIGH (genetics, no one in my family history on either side is overweight, has diabetes, etc. very lucky but it's also frustrating as hell)

**At work I have immediate access to a fridge, toaster, microwave, etc.

Clean bulking with kitchen stocked with these essentials: egg white tub, almond milk (chocolate and vanilla), chicken breast, breakfast sausages, broccoli, asparagus, yams, cottage cheese, turkey/chicken lunch meat, whole wheat and 12grain artisan bread, organic peanut butter, almonds, strawberries/blueberries/bananas, brown rice, wheat pastas, organic plain greek yogurts.


I know how to shop and eat pretty well so all the above is common sense, I know. I also know I need to be tracking my macros more closely but if you don't mind (without macros) here is a very simple sparknoted day of food intake for the last week or so and it's been very easy to accomplish this.

Wake up: Whey + water

Breakfast: 1 1/2 cup egg white + 1 whole egg, 2 chicken apple sasauges (16g protein each), handful almonds

At work around 10am: Greek yogurt (plain), almonds/rice cake, banana

Lunch: 8oz chicken breast with whole wheat pasta

Post lunch: pb&j, greek yogurt, whey + water

Pre workout: sweet potato fries, turkey/chicken breast lunch meat sandwich + condiments *** (thinking this is too much for a meal 60-90mins before workout)

Dinner: 8-10oz chicken breast, brown rice

Bed: Gainer/Casein with water, greek yogurt, choclate covered almonds


***How much bread/toast is TOO much? Like I said, I can crush 2 pb&j's at work easily + I tend to make a sandwich when I get home after work with some complex carbs or something. Too much? Should my after work/pre-workout snack be lighter like almonds, yogurt, cheeses and handpicking the turkey meat?

I do have a high metabolism so eating clean and trying to gain weight is tough and expensive but I can do it no prob. Just wondering what ( if anything ) I need to alter. I'd say I get about 16oz of chicken in me a day over two meals. Not enough?

[determined4000]

^^^^Both of you need more veggies

[ivan121]

male
age: 22
height: 6"0
weight: 180

~14-17 BF%?

Mesomorph
Training a couple years, have decent some muscle, but flab around stomach and obliques, fat calves
Sedentary/lightly active
Maintenance cal ~ 2,500-2,700
Deficit cal ~ 2,100
Goal: lose fat, keep muscle

very rough diet:

2 cups oj 220 calories, 0 Fat Calories, 50g carbs, 4g protein,
1 cup oats 300 calories, 50 Fat Calories, 54g carbs, 10g protein,
1 Large SALAD 45 calories, 0 Fat Calories, 9g carbs, 3g protein,

1 greek yogurt. 100 calories, 0 Fat Calories, 11g Carbs, 13g protein,

2 bread slices 220 calories, 20 fat Calories, 40g carbs, 10g protein,
2 turkey slices 80 calories, 10 fat Calories, 4g carbs, 12g protein,
1 greek yogurt 100 calories, 0 Fat Calories, 11g Carbs, 13g protein,
2 cups skim milk 180 calories, 0 Fat Calories,, 26 carbs, 16g protein,

2 c. chicken 460 calories, 30 Fat Calories, 0g Carbs, 70g protein,
2 c. brn rice 360 calories, 30 Fat Calories, 72g Carbs, 8g protein,
1 Large SALAD 45 calories, 0 Fat Calories, 9g Carbs, 3g protein,


Total: 2,110 Calories
Fat: 140 grams
Carbs: 286 grams
Protein: 162 grams

__________________________________________________ __________________________________________________ ______________________________________________

-diet for couple of months
-will +/- based on weekly results
-don't mind if macros are a bit off

-yes or no
-why

[jlat495]

Hey all,

I posted a few months ago in this thread regarding my bulking diet. Well I finished my 3 month bulk and went from ~173ish to 191ish. I have been cutting for one week and just wanted to throw my diet plan out there and have it critiqued. Let me know what you think:

Daily: 2000-2200 calories 60-80g fat, <150g carbs, ~200-220g protein

Bfast: 3 eggs, bacon, protein shake (almond milk unsweetened vanilla). Or instead of bacon sometimes do quick oats.

Avg: 410 cals/22g fat/5g carb/42g protein (~45g carb if i make the oatmeal)

Noontime: Hamburger (sometimes two smaller ones) and veggies

Avg: ~400-500/19/32/50

Snack around 3:30: Chicken and beef jerky

Avg: 250/4/8/43

WORKOUT - 5:00 - Preworkout taken (C4)

Post workout (immediately) - Protein shake 1.5 scoops

Avg: 235/5.5/13/30

Post workout meal (1 hour after) - Teriyaki salmon and veggies

Avg: 450-500/10/50-60/40-50

Late meal: grilled chicken/veggies

Avg: 450/6/25/30



Proteins: lean meat, grilled chicken, salmon, eggs, tuna, protein shakes
carbs: veggies/rice
supplements: C4, Creatine mono, and Protein Shakes

As I said, I am shooting for 2000-2200 daily. Workout 5 days per week with mild HIIT on some off days. From what I have read, consuming some carbs post workout is a better idea than pre (to stave off muscle loss?) Please let me know what you guys think!

-Jeff

[determined4000]

you need more variety
ex. potatoes, oatmeal, wbeans, whole grains etc. for carbs

[jlat495]

you need more variety
ex. potatoes, oatmeal, wbeans, whole grains etc. for carbs

I should have mentioned that I often eat potatoes with the veggies! Quick oats are what I use to make oatmeal (usually every other day for bfast). What kind of beans?

Overall looks good though? Thanks for the input!

[determined4000]

kidney
black
pinto
garbanzo

Id also take out the bacon due to nitrates and processing.
Add fish oil and some more omega 3

[ivan121]

is my diet worthy

do you think omega 3-6-9 fatty capsule would cover the bases for now

[ivan121]

very rough diet:

2 cups oj 220 calories, 0 Fat Calories, 50g carbs, 4g protein,
1 cup oats 300 calories, 50 Fat Calories, 54g carbs, 10g protein,
1 Large SALAD 45 calories, 0 Fat Calories, 9g carbs, 3g protein,

1 greek yogurt. 100 calories, 0 Fat Calories, 11g Carbs, 13g protein,

2 bread slices 220 calories, 20 fat Calories, 40g carbs, 10g protein,
2 turkey slices 80 calories, 10 fat Calories, 4g carbs, 12g protein,
1 greek yogurt 100 calories, 0 Fat Calories, 11g Carbs, 13g protein,
2 cups skim milk 180 calories, 0 Fat Calories,, 26 carbs, 16g protein,

2 c. chicken 460 calories, 30 Fat Calories, 0g Carbs, 70g protein,
2 c. brn rice 360 calories, 30 Fat Calories, 72g Carbs, 8g protein,
1 Large SALAD 45 calories, 0 Fat Calories, 9g Carbs, 3g protein,


Total: 2,110 Calories
Fat: 140 grams
Carbs: 286 grams
Protein: 162 grams

__________________________________________________ __________________________________________________ ______________________________________________

Is my diet good enough
Please answer

[ivan121]

Hellllloooooooooo
oooooooo

[imhungry4444]

So what is your guys' opinion on milk or water for a post-work out shake? I've heard the "Milk = Bulk, Water = Cut", but since Whey with water gets absorbed faster by your body and since milk is pretty slow digesting, post workout, isn't water ideal? I can see why Milk + Whey would be great considering the extra cals and carbs which is great on a bulk. What do you guys think? I am going back and forth on which one to use for my shake since I'm bulking.

[determined4000]

So what is your guys' opinion on milk or water for a post-work out shake? I've heard the "Milk = Bulk, Water = Cut", but since Whey with water gets absorbed faster by your body and since milk is pretty slow digesting, post workout, isn't water ideal? I can see why Milk + Whey would be great considering the extra cals and carbs which is great on a bulk. What do you guys think? I am going back and forth on which one to use for my shake since I'm bulking.

use whole milk

[imhungry4444]

use whole milk

Any reason whole milk in particular? Is 2% milk good enough, or is whole just optimal?

[determined4000]

Any reason whole milk in particular? Is 2% milk good enough, or is whole just optimal?

whole milk ha been proven to be better than any other type of milk as a post workout drink.
Many assume that skimmed down versions need to be artificially refortified with the natural vitamins and minerals and then don't get absorbed as well. Whole milk has less processing.
ALso the CLA content of whole milk is superior.

[imhungry4444]

whole milk ha been proven to be better than any other type of milk as a post workout drink.
Many assume that skimmed down versions need to be artificially refortified with the natural vitamins and minerals and then don't get absorbed as well. Whole milk has less processing.
ALso the CLA content of whole milk is superior.

Wow, so I guess even though it has a slow absorption rate, on a bulk, it doesn't really matter?

[ivan121]

I'll take that as a yes

[Busybodied]

I just heard of something called the Paleolithic Diet? Perhaps it's just a fancy name for an ordinary thing, or is it a sound concept? Thanks.

[Mncdk]

The Paleolithic diet is a modern diet based on the premise that if our Paleolithic ancestors didn't eat it, we shouldn't eat it.

Because, apparently, humans do not adapt.

[onlyone1234]

My turrrrrrrrrrrrrn:

Me:
*20yo male, 5'9, 142lbs, ~15% body fat (especially under belly button, which pisses me off so much)
*beginner gym go-er (3-5 times a week for 9 months now)
*History: 188lbs > 138lb > 142lbs (some muscles)

Supplements I use now:
Gold Standard 100% Whey protein (Post-workout + full fat milk)
Cellucor C4 Extreme (Pre-work out)

My cut : ~1600 cals, ~125g protein, ~50g fat, ~110g carbs, ~20g sugar. (comments?advice?)
My goal : Flat stomach (duh). 8-10% body fat + definition + sum'in a lil extra.

Questions:

More supplements to maximize effort? (creatine? fat burner? any more essential ones?)

Full fat milk, yes or no? (2 cups/16oz a day)
MetRX Big100 Colossal Protein bars (410cals, 31gProtein, 13gFat, 46gCarbs, 28gSugar)
(I'm worried the milk + protein bar will raise my carb + sugar + fat intake a little too much? What do u think?)

MUCH APPRECIATION FOR ANY HELP <3

[determined4000]

1. Protein should be at least 1g/lb
2. At your ht and wt you shouldnt be cutting

[onlyone1234]

1. Protein should be at least 1g/lb
2. At your ht and wt you shouldnt be cutting

I have a fat belly, especially under my belly button. I don't know what to do or what's the best diet to lose fat while build muscles?

I look good everywhere except for my belly, it's disgusting.

[231109]

I'm almost 19...I am about 6ft tall, between 160 and 165 pounds on any given day, Bf% is probably around 12% give or take. I lift 5x times a week for around an hour each time. I also am doing Thai Boxing for around 2 hours 4x to 5x a week. In addition I work as a lifeguard so I'm sitting in the sun at around 80 to 90 degree weather, and every once in a while I have to manual labor (raking, digging, scrubbing etc...). I'm trying to cut a little drop my bf% down to under 10% so I can bulk again after the summer. I was looking at calorie calculators it says my maintenance is around 2800 and to cut I should eat between 2100-2400 calories... I was looking into scooby's carb cycling and it say I should eat 2400 calories for 3 days and then eat 3000 calories on the fourth day... so averaging around 2550... I'm wondering what I should I follow... feel free to redirect me to stickies.
Thanks

[JKacherski88]

Hey guys, my primary goal here is to put on healthy muscle weight. I weigh about 190lbs right now, and my goal is to hit 240lbs by June 1st, 2016. I eat a lot of calories, and a lot of protein. That's almost all I focus on, and I need to learn how to better diversify my diet. To start, what are some good fruits and vegetables to help build muscle and put on weight? I consume more than enough protein, and about 5,000 calories per day. Help please?

[jtswjs22]

5'11 180 , roughly 18% bodyfat, lifting 3 days on 1 day off with cardio

trying to lose body fat


Breakfast
1 cup oats
2 cups water
3/4 cup almond milk
1 scoop protein powder
~20 chocolate chips
1 banana
about 1/4 cup walnuts
465 calories, 10g fat, 28g protein, 71g carbs


1 scoop protein with 4 oz almond milk
170 calories, 4g fat, 21g protein, 10g carbs

Lunch
8 oz tuna
2 tbsp salsa
2 cups broccoli
2 tbsp lemon juice
1 cup brown rice
410 calories, 6g fat, 37g protein, 49g carbs

Post workout
2 scoops protein with 8 oz almond milk, 5 strawberries
280 calories, 5.5 g fat, 41g protein, 19g carbs

Luna protein bar
170 calories, 6g fat, 12g protein, 21g carbs


so thats 1645 calories, 34.5g fat, 144g protein, 197g carbs. I left out dinner, but I will eat whatever the parents make to be honest. They make healthy food all the time (eggs, deer meat, fish) but if they order a pizza ill just eat leftovers or something


Let me know if you need anymore info

[JKacherski88]

5'11 180 , roughly 18% bodyfat, lifting 3 days on 1 day off with cardio


Breakfast
1 cup oats
2 cups water
3/4 cup almond milk
1 scoop protein powder
~20 chocolate chips
1 banana
about 1/4 cup walnuts
465 calories, 10g fat, 28g protein, 71g carbs


1 scoop protein with 4 oz almond milk
170 calories, 4g fat, 21g protein, 10g carbs

Lunch
8 oz tuna
2 tbsp salsa
2 cups broccoli
2 tbsp lemon juice
1 cup brown rice
410 calories, 6g fat, 37g protein, 49g carbs

Post workout
2 scoops protein with 8 oz almond milk, 5 strawberries
280 calories, 5.5 g fat, 41g protein, 19g carbs

Luna protein bar
170 calories, 6g fat, 12g protein, 21g carbs


so thats 1645 calories, 34.5g fat, 144g protein, 197g carbs. I left out dinner, but I will eat whatever the parents make to be honest. They make healthy food all the time (eggs, deer meat, fish) but if they order a pizza ill just eat leftovers or something


Let me know if you need anymore info

Alright you're eating well enough, but could be doing a lot better.

*I'm writing this entire reply assuming that you're trying to build muscle and thus put on weight

You're eating like a bird, to be quite honest with you. Eat, man! Eat! In a very basic estimate, this should be your rough goals for each day (taking into consideration your weight, estimated body-fat, and activity level)

Calories (Ketch-McArdle Calculations): At least 3,000 per day
Protein (g) per day: 180g-190g
Fat (g) per day: 144g-160g
Carbs: No Set Amount

As you can see... you're quite a ways off. But, this can be easily changed. All you need to do is alter some of the things that you eat. The first thing I would change would be your brands of protein bars and protein powders. For your situation, I'd check out the MET-RX Colossal bars. While they are a little pricy, they're great snacks, and they contain 32g of protein and about 370-400 calories per bar. Oh, and I swear to god they taste amazing. Best tasting protein bars I've ever had. Next, check out "Body Fortress" Whey Protein powder. I'm sure there's some great stuff out there, but that's the stuff I take and it does me great. Two scoops contain 60g of protein and about 300 calories. In my shake, I'll throw in about anything that tastes good. Peanut butter, Nutella, etc. My recipe currently contains 820cals, and 77g of protein.

All in all, I'd say you're just trying to eat "too healthy." Because of this, you're having a hard time finding foods that have the amount of fat you think you need with a good amount of protein. I think if you take the appropriate amount of fat into account, you'll start finding more and more foods that will suit your needs.


Cheers!