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

[Snickers90]

Hey guys what are your thoughts on mixing up percentages daily?

Im 24
173cm
76kg
BF-17%

Back to the question though.... For example my week would look like this

Monday-
Protein-251g
Carbs-225g
Fats-25g

Tuesday
Protein-251g
Carbs-168g
Fats-50g

Wednesday and Thursday
Protein-251g
Carbs-140g
Fats-62g

Friday and Saturday
Protein-251g
Carbs-56g
Fats-100g

Sunday
Protein-251g
Carbs-140g
Fats-62g

Protein always stays the same but carbs and fats go...

80/20
60/40
50/50
50/50
20/80
20/80
50/50

Thoughts?

[determined4000]

overthinking

[Ash20]

I'm looking to drop my body fat % and hopefully not too much muscle mass, any advice would be great.

23 Years Old
200 lbs
5" 9'
22% BF
Based on the above i have calculated roughly my BMR to be 2150 and my lean body mass to be 154 lbs so looking to hit at least 150 grams of protein a day

Meal 1 ~ 356 cal
2 fish oil tablets & 1 multi vitamin
1 cup of oats with low fat milk
1 scoop ON Whey with water

Meal 2 ~ 397 cal
1 cup of cashew nuts
1 banana

Work out between these meals - carb intake meal 3 post work out.

Meal 3 ~ 396 cal
1 cup of brown rice
1 tin of tuna
1 table spoon of cottage cheese

Meal 4 ~ 419 cal
300 grams of chicken breast
Some seasoning of choice
2 cups of brocoli

Meal 4 ~ 396 cal
1 cup of brown rice
1 tin of tuna
1 table spoon of cottage cheese

2 litres of water.

So this came out as a total of 1568 cals;
39g fat - 162g protein - 140g carbs

I think my fat amount is a bit low if anyone can confirm? If so i will probably just have some hard boiled eggs or something similar in meal 2 to up the fat/cal.

Also BMR is at rest? So is my calorie deficit too much because i will be training as well?

[kb1003]

I am new to bodybuilding.com. Historically I have been out of shape and overweight. I currently weigh 230 pounds, I'm 6'4", with a body fat percentage of about 22%. My current goal is to get cut (8-14% body fat). I have heard/read/researched all sorts of workout programs and diets. I would appreciate any helpful information regarding this post.

Here is my workout program:

Monday- chest and arms (Flat, incline, decline bench. Dumbbell flys. Weighted funny bar curls, regular curls. Other exercises for tricepts...etc...etc.)
Tuesday- legs (Squats, lunges, leg presses, other leg machines, calf raises)
Wednesday- back/shoulders/arms
Thursday- back/shoulders/arms- whatever didnt get hit Wednesday.
Friday- light chest and outdoor running
Sat: legs

Abs almost everyday.

According to a macro calculator here these are my needed calorie intakes:


Rest Days: Protien: 203 g, Carbs: 104 g, Fat: 138 g, Total Cals: 2,470 kcal

Training Days: Protien: 203 g, Carbs: 575 g, Fat: 85 g, Total Cals: 3,882 kcal

x-gains.com/leangains-results-a-year-later-what-to-expect/


My main question is if I'm working out every morning vigorously, are these numbers accurate for me? Like I said my main goal is to get cut (8-14% body fat).

As I am "kinda" new to working out properly any advice would be great!

Thanks in advance!

[determined4000]

I'm looking to drop my body fat % and hopefully not too much muscle mass, any advice would be great.

23 Years Old
200 lbs
5" 9'
22% BF
Based on the above i have calculated roughly my BMR to be 2150 and my lean body mass to be 154 lbs so looking to hit at least 150 grams of protein a day

Meal 1 ~ 356 cal
2 fish oil tablets & 1 multi vitamin
1 cup of oats with low fat milk
1 scoop ON Whey with water

Meal 2 ~ 397 cal
1 cup of cashew nuts
1 banana

Work out between these meals - carb intake meal 3 post work out.

Meal 3 ~ 396 cal
1 cup of brown rice
1 tin of tuna
1 table spoon of cottage cheese

Meal 4 ~ 419 cal
300 grams of chicken breast
Some seasoning of choice
2 cups of brocoli

Meal 4 ~ 396 cal
1 cup of brown rice
1 tin of tuna
1 table spoon of cottage cheese

2 litres of water.

So this came out as a total of 1568 cals;
39g fat - 162g protein - 140g carbs

I think my fat amount is a bit low if anyone can confirm? If so i will probably just have some hard boiled eggs or something similar in meal 2 to up the fat/cal.

Also BMR is at rest? So is my calorie deficit too much because i will be training as well?

fat and cals look waaay too low

I am new to bodybuilding.com. Historically I have been out of shape and overweight. I currently weigh 230 pounds, I'm 6'4", with a body fat percentage of about 22%. My current goal is to get cut (8-14% body fat). I have heard/read/researched all sorts of workout programs and diets. I would appreciate any helpful information regarding this post.

Here is my workout program:

Monday- chest and arms (Flat, incline, decline bench. Dumbbell flys. Weighted funny bar curls, regular curls. Other exercises for tricepts...etc...etc.)
Tuesday- legs (Squats, lunges, leg presses, other leg machines, calf raises)
Wednesday- back/shoulders/arms
Thursday- back/shoulders/arms- whatever didnt get hit Wednesday.
Friday- light chest and outdoor running
Sat: legs

Abs almost everyday.

According to a macro calculator here these are my needed calorie intakes:


Rest Days: Protien: 203 g, Carbs: 104 g, Fat: 138 g, Total Cals: 2,470 kcal

Training Days: Protien: 203 g, Carbs: 575 g, Fat: 85 g, Total Cals: 3,882 kcal

x-gains.com/leangains-results-a-year-later-what-to-expect/


My main question is if I'm working out every morning vigorously, are these numbers accurate for me? Like I said my main goal is to get cut (8-14% body fat).

As I am "kinda" new to working out properly any advice would be great!

Thanks in advance!

I wouldnt cycle calories to that extent

[Ash20]

What sort of cal & fat intake would suffice?

[determined4000]

What sort of cal & fat intake would suffice?

wjhy are you eating less than your bmr?
You will kill your metabolism
and .4g/lb LBM for fat

[Ash20]

wjhy are you eating less than your bmr?
You will kill your metabolism
and .4g/lb LBM for fat

Sorry complete NEWB i've completely misunderstood BMR so i need at least that and more because im working out.

If i need 2,600 calories a day being moderately active ill be looking to aim for 2100-2200 for a reasonable deficit?

[determined4000]

Sorry complete NEWB i've completely misunderstood BMR so i need at least that and more because im working out.

If i need 2,600 calories a day being moderately active ill be looking to aim for 2100-2200 for a reasonable deficit?

yes

[Ragnar1995]

Hi I'm currently bulking here are my stats

Height : 180cm / 5 ft 11
Weight : 76kg / 167 lbs

Calories consumed : 3300
Macro split 50c/25p/25f
413g / carbs / 206g protein / 92g fat

I go to the gym 5 times a week and cycle around 2 hours a week. I calculated my maintenance calories to be around 2800 although I get different results with different calculators so I'm not sure if it's correct.

So I'm wondering if there is anything I should adjust? Lower or increase caloric intake, change macro split etc. Thanks

My goal is to basically get bigger and stronger so would be helpful if you could recommend a good workout plan aswel. Thanks

[determined4000]

Hi I'm currently bulking here are my stats

Height : 180cm / 5 ft 11
Weight : 76kg / 167 lbs

Calories consumed : 3300
Macro split 50c/25p/25f
413g / carbs / 206g protein / 92g fat

I go to the gym 5 times a week and cycle around 2 hours a week. I calculated my maintenance calories to be around 2800 although I get different results with different calculators so I'm not sure if it's correct.

So I'm wondering if there is anything I should adjust? Lower or increase caloric intake, change macro split etc. Thanks

My goal is to basically get bigger and stronger so would be helpful if you could recommend a good workout plan aswel. Thanks

dont base macros on ratios

[Ragnar1995]

dont base macros on ratios

Ok, so what do you recommend i do?

[determined4000]

Ok, so what do you recommend i do?

1g/lb in protein or more
.4-.5g/lb in fat
rest can be carbs to hit calorie needs

[Sebsmash14]

Hi everyone,
Recently I've started carb cycling and have seen some good results, but I feel like every time I take a high carb day I set myself back considerably.
I put on fat really easily, and I seem to be very sensitive to carbs.

Right now my plan is 3 days of low carbs (<50 grams) and then one day of high carbs (200).
I weigh 170lbs, so I realize that my high carb days are much lower than they "should be" but I'm scared to go much higher.

I also weight train every day except for Sundays, and either sprint or bike on the mornings of high carb days.

My question would be if I'm still on track for a healthy cut with this plan? Or am I at risk of it being ineffective this way?
I appreciate your time and input.
Thanks,

Seb

[Csiamitros]

Hey guys.I'm starting bulking on Monday and I made the prep on macros and calories.Just want an opinion from you.I'm currently 178lbs and 6.03ft.
My maintanance is 2870kcal and I added a surplus of 10% meaning 3160kcal per day.
The macros are: 200g protein(1.1g/lbs)added a little more cause I heard that we have to take the double of our weight in kilos(I'm 78kg so 160g) of animal sources.So i left 40g for plant sources(vegetables,oats,pasta,rice)
80g fat (0.45g/lbs)
410g carbs (leftovers or 2.3g/lbs)

I think I'm good to go.What's your opinion.?

[determined4000]

Hey guys.I'm starting bulking on Monday and I made the prep on macros and calories.Just want an opinion from you.I'm currently 178lbs and 6.03ft.
My maintanance is 2870kcal and I added a surplus of 10% meaning 3160kcal per day.
The macros are: 200g protein(1.1g/lbs)added a little more cause I heard that we have to take the double of our weight in kilos(I'm 78kg so 160g) of animal sources.So i left 40g for plant sources(vegetables,oats,pasta,rice)
80g fat (0.45g/lbs)
410g carbs (leftovers or 2.3g/lbs)

I think I'm good to go.What's your opinion.?

good

[thimorais]

Hey guys, I need some help in regards to dieting...

I'm 177cm, 89kg, about 11%bf

Diet: 4000cal, 250g protein, 660g carbs, ~100-120g fat


Breakfast: protein pancake - 1000cal, 62p, 126c, 28f

Lunch/dinner (rice-chicken/rice-beef): 880cal, 58p, 125c, 13f (each meal)

Post workout: scoop of whey, fruits - 300cal, 25p, 48c, 3f


So I'm left with 942cal, 237c, 46p, 45-65f to be eaten in probably 2 more meals (afternoon and before bed)

Any suggestions?



(let me know if I've done/written something wrong as this is my first post)

[determined4000]

Hey guys, I need some help in regards to dieting...

I'm 177cm, 89kg, about 11%bf

Diet: 4000cal, 250g protein, 660g carbs, ~100-120g fat


Breakfast: protein pancake - 1000cal, 62p, 126c, 28f

Lunch/dinner (rice-chicken/rice-beef): 880cal, 58p, 125c, 13f (each meal)

Post workout: scoop of whey, fruits - 300cal, 25p, 48c, 3f


So I'm left with 942cal, 237c, 46p, 45-65f to be eaten in probably 2 more meals (afternoon and before bed)

Any suggestions?



(let me know if I've done/written something wrong as this is my first post)

Veggies!
potatoes/sweet potatoes
eggs with cheese
pb banana sandwich

[231109]

Diet carb cycling bulk
Weekly average 2800 calories

High carb day x3
Calories 3180
Fat 100g
Carbs 320g
Protein 250g

Medium carb day x3
Calories 2684
Fat 100g
Carbs 196g
Protein 250g

No carb day x1
Calories 2000
Fat 100g
Carbs 25g
Protein 250g

Leg 1 H
Arm M
Leg 2 H
Chest day M
cardio/hiit M
Back H
cardio/hiit N

Im also thinking of intermittent fasting, more because it fits my schedule I have school in the morning and work at night
Will this be an effective lean bulk looking to gain 2 pounds a month.
Thanks

[determined4000]

your fat should only be 80grams
more carbs

[231109]

your fat should only be 80grams
more carbs

So subtract 20g of fat add 45g of carbs

[MrSavageMan]

I have no idea how I should eat. I've been working out on and off the past years but never had a proper dedicated diet.

I basically am pretty deadly skinny fat. No muscle on my chest, got a huge flat chest with no pectoral muscles, and basically most of my upper body looks like ****.
I have a bad gut in a way where my stomach just sticks out a lot and but when I grab the fat, I get about 2-3 inches on my gut. I sometimes skateboard for an hour or 2 if my body isn't sore from working out.
I weigh 148-150 lbs and I am 5'8 in height.

I was told I should go for this:
fat 75 g
carbohydrates 200 g (Try not to go higher)
protein 150 g
calories: wasn't told if i should bother with this or not

I want to make it look like I don't have a gut sticking out and where my upper body doesn't look like ****. I'm unsure if I should be cutting or bulking? And I'm unsure how many calories and macro-nutrients I'm going to need.
I can post pictures of my body if it will help.

[louispuma]

Hey guys, I'm new to IIFYM and I would like some feedback.

So let me first say that I am on the go a lot and don't really have the time or patience to cook/meal prep so I was wondering if eating out would still be effective as long as I'm hitting all of my macros.

Height: 5'7"
Weight: 165
Goal: Lose fat
Workouts: 5 x /week

Macros:
1,987 calories
202 g carbs
165 g protein
58 g fat


I was doing some figuring and I was wondering if something like this would work:

Breakfast:
Greek Yogurt: 100 calls, 12 g carbs, 12 g protein, 0 fat
Protein bar: 180 cals, 17 g carbs, 20 g protein, 5 g gat
Fruit cup: 70 cals, 18 g carbs, 0 g protein, 0 g fat

Lunch:
Chipotle chicken bowl: 760 cals, 65 g carbs, 53 g protein, 33 g fat

Dinner:
Subway Footlong Turkey sandwich w/ Double Meat: 730 cals, 89 g carbs, 58 g protein, 17 g fat

Post workout:
Whey Protein Powder w/ water: 120 cals, 3 g carbs, 24 g protein, 2 g fat


TOTAL for the day:
1,960 cals
204 g carbs
167 g protein
57 g fat


-What if your macros are not exact? Can they be off by a gram or two for each macro and still count as "hitting" your macros?
-If I did something like this each day and maintained a consistent 5x per week workout schedule, would I really lose fat? It seems almost too good to be true.

[determined4000]

IIFYM doesnt mean 2/3 fast food
eat more veggies, fresh meat, whole grains, potatoes, beans, etc

[hwa12]

IIFYM doesnt mean 2/3 fast food
eat more veggies, fresh meat, whole grains, potatoes, beans, etc

In credit to the poster, chipotle and subway, although technically fast food, both do provide whole grains/veggies/fresh meat (at least several of their options), and are generally minimally refined at least compared to say McDonald's. When I go to chipotle, I get a huge amount of veggies and good quality meat in my burrito.

[determined4000]

In credit to the poster, chipotle and subway, although technically fast food, both do provide whole grains/veggies/fresh meat (at least several of their options), and are generally minimally refined at least compared to say McDonald's. When I go to chipotle, I get a huge amount of veggies and good quality meat in my burrito.

deli meat is not quality (you posted turkey)
and I suggest at least 1 lb of veg a day which you arent close to with what you posted

[hwa12]

deli meat is not quality (you posted turkey)
and I suggest at least 1 lb of veg a day which you arent close to with what you posted

Agreed that there are better options, and I think Chipotle offers quality meats ( http://www.chipotle.com/en-us/fwi/animals/animals.aspx )and vegetables moreso than Subway. When I go to Chipotle I think my serving of vegetables per burrito may be close to 1lb; I get peppers, avocado, lettuce, two different tomato salsas, and corn salsa. The salsas provide quite a lot of vegetable/weight. I wouldn't want to rely on this as my only vegetable source, but it's definitely a contribution.

[determined4000]

tomato=fruit

[hwa12]

tomato=fruit

Biologically yes. But from a dietary perspecrive the biological difference isn't significant. Almonds are also biologically part of a fruit for instance (fruit seed) and peanuts are biologically not nuts but legmes. Culinarily tomatoes are often classed as a vegetable... Regardless of their classifation I consider them a good source of plant matter and nutrients in my burrito lol. Point taken though. I generally aim to get a wide array of differently colored fresh plant products rather than aiming for specific categories like "fruits" and "vegetables".

[aprendiz1]

Ok, let's see if I got this right:

I'm 26 years old.
My height is 178 cms.
The last time that I checked (End of 2011), my body fat was at 35% (!). I believe that I somehow managed to maintain this fat %, since my weight (79,9kg) and body appearance are pretty much the same.
My weight is currently at 79kgs, which equals to 174 pounds.

I started exercisizing last week. I'm currently training in one day, resting on the other, so 3-4 times per week. I'm just walking/running in intervals for 30 minutes maximum, and no weightlifting.
My goal is to lose fat.

174*1 = 174
174*0,4 = 69,6
I need to eat 174g of proteins per day.
I need to eat 69,6g of fat per day.

Now I need to calculate how much carbohydrates I need to eat.
Using Scooby's Calorie Calculator, and the information that I provided (1-3hrs/week of light exercise), I get:
BMR = 1861
Daily calories to maintain weight weight (TDEE) = 2559
Daily calories based on goal in step 6 (Lose fat, 20% calorie reduction) = 2047

174*4=696 calories
69,6*9=626,4 calories
2047-1322,4 = 724,6 calories

724,6/4 = 181,15g of carbohydrates per day

Is this correct?