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  1. #151
    Registered User UTLonghorn2005's Avatar
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    Question

    6'2" 182lbs, high 20s BF%, cutting.

    Macros for today - add/subtract anything? WILL REP!!!

    Calories - 2038
    Fat - 51g
    Carbs - 196g
    Protein - 193g
    Last edited by UTLonghorn2005; 05-10-2011 at 10:47 PM.

  2. #152
    Registered User AlwaysTryin's Avatar
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    Originally Posted by UTLonghorn2005 View Post
    6'2" 182lbs, high 20s BF%, cutting.

    Macros for today - add/subtract anything? WILL REP!!!

    Calories - 2038
    Fat - 51g
    Carbs - 196g
    Protein - 193g
    I'd suggest upping fats to 60-70g and reducing carbs to fill that.
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321

  3. #153
    Registered User UTLonghorn2005's Avatar
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    Thanks! Today's macros - does this look better? How are carbs/protein?

    Cals - 1956
    Fat - 62g
    Carbs - 164g
    Protein - 184g
    Last edited by UTLonghorn2005; 05-11-2011 at 10:50 AM.

  4. #154
    the BEAST! RoWdY_RuFf_BoY's Avatar
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    Originally Posted by UTLonghorn2005 View Post
    Thanks! Today's macros - does this look better? How are carbs/protein?

    Cals - 1956
    Fat - 62g
    Carbs - 164g
    Protein - 184g
    Looking good.

    Hows mine? Looks similar to yours.



    Cutting with a moderate carb/moderate fat diet with protein set at 1g/lbm.
    I aim for 1900 calories with,
    140g protein
    150g carbs
    80g fats,
    which is about 33%~ for each macro, similar to zone diet. Taken from one of Lyle's fat loss articles on his site.
    Current: 15% BF

    Goal: 10 - 12% bodyfat.

    I rep back: <3

  5. #155
    Registered User UTLonghorn2005's Avatar
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    Originally Posted by RoWdY_RuFf_BoY View Post
    Looking good.

    Hows mine? Looks similar to yours.

    [img.]http://imageshack.us/m/839/1480/rrbdiet.png[/img]

    Cutting with a moderate carb/moderate fat diet with protein set at 1g/lbm.
    I aim for 1900 calories with,
    140g protein
    150g carbs
    80g fats,
    which is about 33%~ for each macro, similar to zone diet. Taken from one of Lyle's fat loss articles on his site.
    looks fine to me!

  6. #156
    Registered User thgonace's Avatar
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    I am Bulking
    6'1 180 lbs

    Here im using a excel spreadsheet like thing i got off some website

    Calories Protein Fat Carbs Fiber Sodium
    2,994.0 252.0 97.0 276.0 0.0 0.0
    % of Calories: 34% 29% 37%

    Bread
    2 servings: 240.0 10.0 4.0 40.0 0.0 0.0
    Peanuts
    330.0 13.0 26.0 10.0 0.0 0.0
    Rice
    4 servings: 680.0 12.0 0.0 148.0 0.0 0.0
    Bread
    2 servings: 240.0 10.0 4.0 40.0 0.0 0.0
    Milk
    2 servings: 220.0 18.0 5.0 24.0 0.0 0.0
    Peanut Butter
    2 servings: 180.0 6.0 16.0 8.0 0.0 0.0
    Eggs
    6 servings: 480.0 42.0 36.0 6.0 0.0 0.0
    Whey
    2 servings: 204.0 51.0 0.0 0.0 0.0 0.0
    Chicken Breast 100 gs
    6 servings: 420.0 90.0 6.0 0.0 0.0 0.0



    In terms of timing

    I usually have

    1 milk + whey when I get up
    2 bread + 2 pb A hour or so later
    6 full eggs a bit after that
    Some peanuts a bit after that
    followed by a ton of rice before workout
    1 milk + whey after workout
    followed by the chicken + 2 bread at night

    Bread is whole grain and rice is parboiled so its all complex
    I'm still fairly new to the nutrition side of this, but hopefully paying more attention well get me better results.

  7. #157
    The Goddamn Batman InfinityBeyond's Avatar
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    Great thread dude,
    I have to say though - I was totally one of those dickheads posting meal times and stuff.
    Feel like such a douche.

  8. #158
    Registered User marzecs's Avatar
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    looks pretty good
    www.youronlinebodycoach.com

    Affiliates:
    Bodybuilding.com
    powerblock.com - adjustable dumbbells
    BodyCoachOnline

    Training program:
    Monty's Way - 5x5 - Get Results!

  9. #159
    Registered User asdguy78's Avatar
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    Question Any advice ????

    Hi I need your help please, Im 36 y old, 5 11" ... I went from 207lbs to 169lbs and keep going down! .. now Im barely 168 ... I do 6 days a week lifting with 25 min of cardio and 30 min of abs total time at the gym 3 hours .. I'm eating this


    Morning Noon Evening
    Cal 457 1,100 550 = 2 050
    Fat 9 13 4 = 25
    Carbs 11 22 2 = 35
    Protein 82 215 101 = 398

    My goal now is to start growing more lean mass ... I read something about a 2 week cycle...... 2weeks in low intake of food and lots of cardio , and 2 weeks high intake of food and just heavy lifting .. 2 for growing and 2 for cutting .. does this make sense? or any other advice?

    Pic as 05-25-2011

  10. #160
    Registered User A1roller's Avatar
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    Sup, I'm 19, 5'8 145lbs ish. Looking to clean bulk (will do cardio to keep bodyfat consistent). Going to be eating 2867 cals as a 40/40/20 split (Pro/Carb/Fat). Works out to 286.7/287.6/63.7, sound about right for my goals? Been lifting about a year.

  11. #161
    On Starting Strength SevenRays's Avatar
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    I'm 25, 5ft 11", 180lbs, 18% BF.
    New to bodybuilding, currently learning the starting strengh program.
    I'm looking to bulk up, I'm not really thin, but working up from a somewhat small frame.

    Total Day Values:
    2808 (Kcal) 211.2 (Pro) 357.6 (Carbs) 107.7 (Fat)

  12. #162
    Banned jakeeck's Avatar
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    Quest to get shredded.. not sure about my macros..

    wrong spot

  13. #163
    Registered User aGha360's Avatar
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    I just signed up, and this thread makes me wonder there's a bunch of arrogant pricks who run this place and offer no help to newcomers who seek guidance/help. What an absolute shame and an insult to the forum. So what if a person asks a question on the diet he or she is following, if you've got nothing to offer..simply ignore. What's absurd is no moderator has taken any action on this thread despite a bunch of trolls who've jumped on the bandwagon of the OP. God damn..

  14. #164
    YNWA_89 silentdj's Avatar
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    Age: 22
    Gender: Male
    Height: 6ft 3in
    Weight: 143lb/or 65kg
    BMR: 1760 x 1.55 = 2728 calories needed if i go to gym 3 days a week (although currently i am sedentary most of the time and would only need 2200 calories daily.

    Breakfast:
    Weight Gainer: 650 cal
    Banana: 105 cal
    Milk Whole: 146 cal
    Flax Seed Oil 1tbsp: 120 cal
    Whole Eggs x2: 154 cal
    Bread x2 slices: 138 cal

    TOTAL: Cal: 1,271
    Fat: 53.0
    Carbs: 253.8
    Protein: 112

    Lunch:
    Chicken Breast x1 breast: 236 cal
    Rice x1 cup: 213 cal
    Whole Eggs x2: 154 cal

    TOTAL: Cal: 631
    Fat: 22.7
    Carbs: 44.8
    Protein: 56.6

    Dinner:
    Weight Gainer: 650 cal
    Large meal of pasta/fish/meat any of that goodness with veg!
    Milk Whole: 146

    TOTAL: Cal: 796+
    Fat: 18.6+
    Carbs: 96g+
    Protein: 67.9+

    Snacks:
    Bread x2 slices: 138 cal
    Peanut butter x2 tbsp: 188 cal

    TOTAL: Cal: 326
    Fat: 17.8
    Carbs: 32.6
    Protein: 12.0

    Grand Total Estimation

    TOTAL: Cal: 3829
    Fat: 104.0
    Carbs: 258.3
    Protein: 261

    So basically that's 1000 calories over, which is a lot more than what i need, is that ok? or will i see more gains of fat than anything? Take into account the miscellaneous dinner meal also.
    Pretty much i want to bulk up, but of course as clean as i can be, if you think its too much over what i need i can easily take stuff off of that list! If I've missed anything out or you have questions fire away!
    Thanks, look forward to some advice =]

  15. #165
    Registered User AlwaysTryin's Avatar
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    ^^ you will gain fat.

    No need to have an excessive surplus. Ditch the weight gainers and you will almost be good to go.

  16. #166
    YNWA_89 silentdj's Avatar
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    Wink

    Originally Posted by AlwaysTryin View Post
    ^^ you will gain fat.

    No need to have an excessive surplus. Ditch the weight gainers and you will almost be good to go.
    thanks, that's what i wanted to know. how long should i give to see if i gain weight? And if i don't gain, just up the calories by a little? (I've been stuck at 65kg almost whole life!)

    Another question, the weight gainer says it has 60g protein. If i take that out of my diet I'll be down to like 141g. I need about 214.6g of protein, any advice there? I'm guessing i need to switch out some of the carbs for more protein?
    Thanks again!
    *went to edit but i cant link my fitday oh well ;p i was thinking of removing some foods to allow me to use the weight gainer/protein drink
    Last edited by silentdj; 06-17-2011 at 07:08 AM.

  17. #167
    Registered User luisperea's Avatar
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    Im 21 5-6 140 lbs body fat below 20%

    Meal 1
    1/2 oats 10 oz 2% milk
    1 scoop 100% whey gold standard
    1 tablespoon peanut butter

    Snack 1
    mixed nuts

    Meal 2
    4 egg whites

    Snack 2
    mixed nuts

    preworkout 1 scoop USPlabs Jack3d
    postworkout 1 scoop 100% whey gold standard

    My last meal is always different. Either tuna or some sort of lean protein with a white baked potato.

    Im looking to build but also keep a low body fat percentage. I have a 3 day split workout routine and run 15-20 min twice a week. Any suggestions on my diet to build more? Would appreciate any advice.

  18. #168
    Registered User illmaticmindsta's Avatar
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    How many calories a day do I need to gain muscle mass? I've been doing 3500 a day. I'm a beginner and am basically just on a 3-days per week workout schedule that just focuses on compound exercises. Just wondering how many calories would be good.

  19. #169
    Registered User illmaticmindsta's Avatar
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    Originally Posted by aGha360 View Post
    I just signed up, and this thread makes me wonder there's a bunch of arrogant pricks who run this place and offer no help to newcomers who seek guidance/help. What an absolute shame and an insult to the forum. So what if a person asks a question on the diet he or she is following, if you've got nothing to offer..simply ignore. What's absurd is no moderator has taken any action on this thread despite a bunch of trolls who've jumped on the bandwagon of the OP. God damn..
    There are some pricks here for sure lol. What's funny is I used to shoot ****s like that in Iraq for fun. Now I'm getting lip from some dude on a keyboard whose biggest achievement in life was benching 300lbs...my how far I've fallen lol..

  20. #170
    Registered User AlwaysTryin's Avatar
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    Originally Posted by silentdj View Post
    thanks, that's what i wanted to know. how long should i give to see if i gain weight? And if i don't gain, just up the calories by a little? (I've been stuck at 65kg almost whole life!)

    Another question, the weight gainer says it has 60g protein. If i take that out of my diet I'll be down to like 141g. I need about 214.6g of protein, any advice there? I'm guessing i need to switch out some of the carbs for more protein?
    Thanks again!
    *went to edit but i cant link my fitday oh well ;p i was thinking of removing some foods to allow me to use the weight gainer/protein drink
    Based on your stats you don't need 214g protein

  21. #171
    Registered User Chitown815's Avatar
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    Hoping to get some wisdom here

    I'm 29 5'8 according to the handheld scanner thing 31% body fat, and anywhere between 202 to 205...varies, I'm skeptical of their scale

    I'm doing a fitness boot camp 4 days a week, best described as a group P90X. Lot of body weight exercises, jump rope, burpees/pushups running etc. It's hard, I work hard,

    When I started about 6 weeks ago I was 210 and about 2 weeks ago I made 197lbs went from a size 38 to a size 34 with a belt.

    Ever since then I've been gaining weight, pretty certain it's muscle. One day I'm 204 or 206 or whatever, I drink a ton of water so my weight fluctuates due to water somewhat.

    I was following recipies from Mens Health and I used the plate tracker to give me an estimate of what I needed for a 2lb a week weight loss. about 1600 calories, long as I stayed under 1800 I would be ok.

    I was eating this for breakfast at about 6 AM everyday before my workout at 8 AM.

    1 egg
    1 cup 1% milk
    3/4 cup oatmeal
    1/2 cup mixed berries
    1 tablespoon chopped pecans or sliced almonds
    1 teaspoon vanilla whey protein powder
    1 teaspoon ground flaxseed
    1/2 banana, sliced
    1 tablespoon plain yogurt

    CALORIES 597.4 CAL

    FAT 19.7 G

    SATURATED FAT 5 G

    CHOLESTEROL 226.3 MG

    SODIUM 209.1 MG

    CARBOHYDRATES 79.3 G

    TOTAL SUGARS 27.1 G

    DIETARY FIBER 11 G

    PROTEIN 28.8 G


    Right after the workout is a Whey Shake with water. It was with milk...told to cut out dairy

    140 Calories
    150 Sodium
    3 Carbs
    27 Grams Protein

    1 ounce of Almonds at 10:30

    At 1:30 I would have a lettuce wrap with roast beef

    Cals
    49
    Fat
    4 g
    Cholesterol
    10 mg
    Sodium
    48 mg
    Carbs
    5 g
    Fiber
    3 g
    Protein
    9 g
    Sugars
    2 g


    3:30. Another ounce of almonds

    6:30 is dinner A spinach burger

    1 egg

    1 pound lean ground beef

    1/2 cup oats

    1/3 cup diced onion

    1/2 cup chopped spinach

    2 tablespoons reduced-fat shredded Mexican-blend cheese

    Salt and pepper



    In a large bowl, whisk egg. Add everything else, mixing it--your hands are the best tool--until well blended. Form into four patties. Place burgers in a grill pan or nonstick skillet that's heated over medium-high. Cook 6 minutes per side or to desired level of doneness.



    Serves 4 (Wrap any extra burgers in plastic and freeze them for later.)



    Per serving: 263 calories, 27 g protein, 8 g carbohydrates, 13 g fat (5 g saturated), 1 g fiber, 416 mg sodium


    At 9:30 I would have a Casein shake

    120 Cal
    1 Gram fat
    10 MG Cholesterol
    260 MG Sodium
    3 Carbs
    24 Protein


    Totals for the day

    Total Calories: 1463

    Total Protein: 109

    Total Carbs: 126

    Total Fat 66 grams

    Saturated Fat:

    Total Sodium: 1516




    I thought I was doing ok, I showed this to the trainer, he suggested some changes. Replace milk with water. I did that.

    So I began modifying the meals.

    I took out the milk and the banana from breakfast. Began reducing the oats from 3/4th to now it's 1/3rd cup as I was told in no uncertain terms to get my carbs under 100 grams a day

    For the wrap I took out the tomato they had and the horseradish and the whole wheat pita so it's now lettuce, roast beef and a little Greek.
    yogurt


    The burger remained the same other than switching it to lunch to prevent carb consumption after 1:30

    I do changes and bring them in, they would make further tweaks, told to get salt under 1000 which is why I went from 3/4th oats to 1/2 cup to now 1/3rd cup. Went to one whole scoop of protein powder instead of a teaspoon

    eliminating the horseradish which I had been using etc

    So after entering all the revisions into the calorie tracker I come up with this.



    New Totals

    Total Calories 942

    Total Fat 33 Grams

    Total Sodium 989

    Total Carbs 58

    Total Protein 130

    That brings my carbs and sodium into line with the goals they set. My protein is supposed to be 180-200 so they said. The calorie range he told me was 1600-1800.

    When I saw my actual totals I kind of freaked and went to my gym and talked to a trainer. He suggested doubling the amount of protein powder in my shakes and use milk which brought my protein into line.

    So I did that for a day, and then told them, they said cut it out. Real food is better than shakes...go back to water, 1 scoop

    So that took me from 1463 calories down to 942, and 1463 seemed to be too low to begin with.

    I'm now eating 2 cups of egg whites in place of the almonds

    Now I'm at 1202 calories a day and 182 protein. So now I have my protein in compliance but my calories are like 400 below what I was told to have.

    I'm eating 6 times a day.

    I don't know if I'm ok on calories if I can get by on 1202 instead of 1600, If I'm not, I don't know what to do because I had to alter things to this degree to get my carbs down. With the egg whites my sodium went from 982 to 1782. Friend of mine said not to worry about that at all as the RDA is 2400MG for a male. The fitness class says under 1000.

    Am I ok? Do I need to change something, If I do, how can I keep the carbs under 100...

    Talking to my friend earlier today, he said on the days I don't workout I should consume 1 gram of carbs per pound of body weight which comes to 200, same with the protein which is so at odds with the trainers at the class...

    My head hurts

    I'm confused...somebody help

  22. #172
    Registered User AlwaysTryin's Avatar
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    That was an essay^

    Ignore those people, read the stickies. There is SO much FAIL in that post
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321

  23. #173
    Registered User Chitown815's Avatar
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    Originally Posted by AlwaysTryin View Post
    That was an essay^

    Ignore those people, read the stickies. There is SO much FAIL in that post

    Not entirely unexpected, had some suspicions about their advice...depressing to read nonetheless.

    thanks.....

  24. #174
    Registered User t0tal-0wnage's Avatar
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    heres my chart any feed back would be great. currently doing week 5 of 10 week cut!

    thanks for the feed back
    Attached Files

  25. #175
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    This is the perfect one! keep going!

  26. #176
    Registered User yosofov's Avatar
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    Would love to hear your opinions on my menu. I'm trying to lose the extra fats.

    I attached an Excel file, I pasted my numbers here but can't post my menu.
    Could you please look at the attachment?

    Height= 5'9
    Weight= 188
    BF%: 26%-30%
    BMR 1691.92 calculated BMR according to 28% BF
    LBM (in kg) 61.2

    Activity Factor: 2622.476
    Total Intake: 2202.87984 took off 16%

    Proteins= 208g
    cal: 832 38%

    Fats= 84.6g
    cal: 761.4 35%

    Carbs:152.36996g
    cal: 609.47984 28%

    Total:2202.87984 100%

    Thanks in advance
    Attached Files
    Last edited by yosofov; 07-06-2011 at 11:07 AM.

  27. #177
    Registered User Jitters's Avatar
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    :-o

  28. #178
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    Originally Posted by Jitters View Post
    :-o
    FFS you stupid troll stop pasting the same s*** in every thread!
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321

  29. #179
    Registered User danielbor's Avatar
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    Hi can u help me with my diet? I don't have enough money to buy good food so i am eating what i can. If u can tell me is it ok to keep exercising intensively, and should i consume maybe less fat and carbs so i can balance with my protein intake. I am worrying about my protein intake. I am 180cm and 76 kg body fat 13%
    I can not eat a lot of meat, and fish because i don't have money now to buy it, so until i get some job i am eating like this for few months.i want to grow bigger, and to have good abs but problem is protein intake, it's very low, should i be concerned or not so much?

    11am 100 cream cheese with 100,200 grams of white bread(somethimes some salami or bacon with white bread or pastry)

    3pm 2 boiled eggs

    4:30pm training 1 hour

    6pm 100 baked potatoes or white rice, 2 glass of milk 3,5% fat

    10pm 4 fried eggs on lard fried

    1am glass of milk, and some white bread, maybe some salami or pastry

    Once in a week I am eating chicken meat or pork, beef, but only once in a week, lack of money. The good thing is i am eating a lot of fruits and vegetables raw, they r cheap, lot of tomatoes, peaches, cucumber, carrots and pearls through out the day. i am not eating cookies or drinking fuzzy drinks, only chocolate.Also tuna once in a week.
    Thank you.

  30. #180
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    Tru

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