Need Help? Customer Support 1-866-236-8417
Closed Thread
Page 69 of 69 FirstFirst ... 19 59 67 68 69
Results 2,041 to 2,064 of 2064
  1. #2041
    Registered User vzjut's Avatar
    Join Date: Sep 2013
    Age: 47
    Posts: 1
    Rep Power: 0
    vzjut has no reputation, good or bad yet. (0)
    vzjut is offline
    Hey guys, first post. Anyways, recently finished a cut I am 5'8 was at 151ish and ~9.5%. After that i ate about 200 calories below maintenance 1900 for 1 week. Then 1 week 2300 4x cardio. Three weeks after, went yolo and ate pretty bad and gained 7 pounds weighing in at around 158ish. I was cutting at 1700 with 5x cardio. Im planning to eat at 2600 calories 160g protein, 75g fat rest carbs. I am also doing 4xcardio (i run so I keep my APFT score). Is this too low? Thanks in advance.
    Last edited by vzjut; 07-17-2015 at 03:13 PM.

  2. #2042
    Registered User Mehhzyy's Avatar
    Join Date: May 2015
    Posts: 7,126
    Rep Power: 15730
    Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000) Mehhzyy is a splendid one to behold. (+10000)
    Mehhzyy is offline
    18 years old, 5'6 135lbs. BF% is like ~15.
    Currently bulking on a typical full body routine no cardio.
    Goal: Aesthetics, physique.

    2600 calories.
    94g of fat. (0.7xlbs of bodyweight)
    135g of protein
    Filling in carbs with rest of calories. (no less than 300g usually)

    Diet is bro foods, I made it affordable, flexible and adjustable. I do eat things like Pizza and Ice Cream when I want to some days, and I do eat out when I'm out with my family and they want to. No alcohol whatsoever, no fast food, no soft drinks, fruit juice and sugars in moderation(I'm still trying to live life). Only supplements that will be used is whey iso, multivitamins and fish oil.

    Everything look good? Anything that could be changed?
    ヾ(⌐■_■)ノ♪ I was part of the 2016 Ultra Thread Crew ♪ (‿ˠ‿)
    Trance Crew

  3. #2043
    Registered User dhruvarora's Avatar
    Join Date: Jul 2014
    Location: India
    Age: 22
    Posts: 9
    Rep Power: 0
    dhruvarora has no reputation, good or bad yet. (0)
    dhruvarora is offline
    Hi Everyone, I am Dhruv Arora, I am following Kris Gethin's 12 Week muscle building program. And i need some help from you guys to plan my diet chart.

    Goal - Gain Lean Muscle Mass
    Calories - 2647

    Macros
    198gram Protein
    331 gram Carbs
    59gm Fat

    Planning to have - 6 meals/day
    I am a eggitarian (Vegetarian but can have eggs)
    60 grams protein comes from my protein & bccas.

    Please help me :-)

  4. #2044
    Registered User MrFatty2Fit's Avatar
    Join Date: Aug 2015
    Age: 27
    Posts: 4
    Rep Power: 0
    MrFatty2Fit has no reputation, good or bad yet. (0)
    MrFatty2Fit is offline
    Hi I'm Greg I'm 25 6'2 315lbs I'm a newbie looking to lose over 100lbs.I started Insanity(Hiit cardio program) and plan to incorporate dumbbell circuits after I'm able to handle it.Id like to do a low carb diet but I'm not sure for a guy my size what my macros should be.

    I currently have them set to a 2200 calorie plan
    Carbs 110g 20%
    Protein 220g 40%
    Fats 98g 40%

    Thank in advance.

  5. #2045
    Registered User RickMust101's Avatar
    Join Date: Aug 2015
    Age: 30
    Posts: 1
    Rep Power: 0
    RickMust101 has no reputation, good or bad yet. (0)
    RickMust101 is offline
    Ahahahhahahahh
    Originally Posted by cumulonimbus View Post
    guys can i have rice at 6:00pm? Moms cooking dinner and i don't know what to do plzz help!!

  6. #2046
    Registered User GafChuck's Avatar
    Join Date: Sep 2013
    Age: 30
    Posts: 2
    Rep Power: 0
    GafChuck has no reputation, good or bad yet. (0)
    GafChuck is offline
    Hey guys, I have very little free time in my weeks, and whatever time I can get, I don't want to spend cooking, so I came up with a 0-prep time diet, wondering what you guys think. I know some people say don't eat the same thing every day, but this is actually really good, is there a particular reason not to eat the same stuff all the time?

    6'2, 171lbs, 13%bf. Looking to get down to 8-10% bf.

    Work days goal:
    170g protein
    40g fat
    280g carbs
    2200 cals

    Breakfast: Quest protein bar, 20g protein, 25g carbs, 5g fats

    AM: Ham slices, 15g protein, 5g carbs, 2g fats
    Pineapple slices (x5), 2g protein, 40g carbs, 0g fats

    Lunch: Quest protein bar x2, 40g protein, 50g carbs, 10g fats

    PM: Mixed berries, 0g protein, 15g carbs, 0g fats
    Quest protein bar, 20g protein, 25g carbs, 5g fats

    Pre-workout: banana x2, 2g protein, 50g carbs, 0g fats
    Intra/post-workout: Protein powder (2 scoops), 50g protein, 15g carbs, 5-10g fats

    Before bed: Cereals with 1% milk, 20-25g protein, 55-60g carbs, 10g fats.

    Rest days goal:
    170g protein
    60g fat
    130g carbs
    1750 cals

    Breakfast: Quest protein bar, 20g protein, 25g carbs, 5g fats

    AM: Almonds, 10g protein, 10g carbs, 25g fats

    Lunch: Protein powder (2 scoops), 50g protein, 15g carbs, 5-10g fats

    PM: Quest protein bar x2, 40g protein, 50g carbs, 10g fats

    Dinner: Green apple, 0g protein, 15g carbs, 0g fats
    Protein powder (2 scoops), 50g protein, 15g carbs, 5-10g fats.

    Both are within 5g of my daily macros. I take multivitamin supplements since I'm probably going to be lacking vitamins with this diet, also omega-3 fish oil.

  7. #2047
    Registered User mccawpa's Avatar
    Join Date: Sep 2014
    Location: United Kingdom (Great Britain)
    Age: 41
    Posts: 1
    Rep Power: 0
    mccawpa has no reputation, good or bad yet. (0)
    mccawpa is offline
    My planned diet/nutrition regime is pretty basic but I'm only running it for 4 weeks so I'll manage. I'm not a huge fan of veg though which is a problem. Any thoughts on the setup below for a Typical days worth of food intake?

    My current size is 203 lbs (aiming to get down to 190lbs) and strip away fat. My Body fat is in the 20s which isn't good. I've been lifting and bulking for a while now so it's time to strip back the fat and reveal the muscle underneath. I'm happy with the physique I've got under the fat, as I can feel it and see bits of it even now with the weight I'm at. My goal is to get down to 190lbs, body fat in the mid teens.

    ** Morning breakfast **

    60g cornflakes = 1 bowl

    1g fat
    50g carbs
    4g protein
    230 calories

    milk 300ml

    5.1g fat
    15g carbs
    11g protein
    150 calories

    BREAKFAST NUTRIENTS - 6.1g fat - 65g carbs - 15g protein - 380 calories
    Nutrients combined for the day so far 6.1g fat - 65g carbs - 15g protein - 380 calories

    ************************************************** ***********************************************

    ** Mid Morning shake ** - 1 scoop protein powder is 20g powder add BCAA and creatine

    1.5g fat
    1g carbs
    16g protein
    80 calories

    Mid morning shake nutrients - 1.5g fat - 1g carbs - 16g protein - 80 calories
    Nutrients combined for the day so far 7.6g fat - 66g carbs - 31g protein - 460 calories

    ************************************************** *************************************************


    ** Lunchtime**

    Chicken breast - 1 breast - 8 oz
    11.2g fat
    0g carbs
    42g protein
    281 calories

    Sweetcorn - 284g
    2g fat
    59g carbs
    9g protein
    250 calories

    Tilda sundried tomato rice (1/2pkt) - 125g
    4g fat
    27g carbs
    3g protein
    160 calories

    Lunchtime nutrients - 17.2g fat - 86g carbs - 54g protein - 691 calories
    Nutrients combined for the day so far 24.8g fat - 152g carbs - 85g protein - 1151 calories

    ************************************************** ************************************************** *

    ** Mid afternoon shake ** - 1 scoop protein powder is 20g powder add BCAA and creatine

    1.5g fat
    1g carbs
    16g protein
    80 calories

    Mid morning shake nutrients - 1.5g fat - 1g carbs - 16g protein - 80 calories
    Nutrients combined for the day so far 27g fat - 153g carbs - 101g protein - 1231 calories

    ************************************************** ************************************************** **


    ** Dinner - post workout **

    Chicken breast - 1 breast - 8 oz
    11.2g fat
    0g carbs
    42g protein
    281 calories

    Sweetcorn - 284g
    2g fat
    59g carbs
    9g protein
    250 calories

    Tilda sundried tomato rice (1/2pkt) - 125g
    4g fat
    27g carbs
    3g protein
    160 calories

    Lunchtime nutrients - 17.2g fat - 86g carbs - 54g protein - 691 calories
    Nutrients combined for the day so far 44.2g fat - 239g carbs - 155g protein - 1922 calories

    ************************************************** ************************************************** *****


    ** Late night shake ** - 1 scoop protein powder is 20g powder add BCAA and creatine

    1.5g fat
    1g carbs
    16g protein
    80 calories

    Mid morning shake nutrients - 1.5g fat - 1g carbs - 16g protein - 80 calories
    Nutrients combined for the day so far 46g fat - 240g carbs - 170g protein - 2000 calories


    TOTAL DAYS INTAKE = 46g fat - 240g carbs - 170g protein - 2000 calories

    I know the carbs is a bit high but is this a decent basis to kick on and get going with? I don't mind doing the same food day in day out for a few weeks.

    Pre workout drink is BCAAs, Creatine and some pre-gym assault (usual pre gym supps) I didn't include any nutritional values for pre gym drink as there aren't any.


    Weekly workout is - wwwdotbodybuildingdotcomslashfunslashbrewster26dot htm this with 4 days worth of cardio included with the weights (I can't post links due to low post count)


    Thoughts?

  8. #2048
    Registered User waasaabii's Avatar
    Join Date: Sep 2014
    Age: 25
    Posts: 14
    Rep Power: 0
    waasaabii has no reputation, good or bad yet. (0)
    waasaabii is offline
    23 year old - 6 ft. 2" - 83.kg weight

    Clean bulk diet. I hit the below numbers on average per day.

    Calories: 3,058
    Carbs: 263
    Fat: 129
    Protein: 217

    Are my carbs and calories okay for a bulk. I seem to struggle to get carbs in cleanly. Should I just throw some twice baked potatoes into the mix?

  9. #2049
    Registered User Ozanguner92's Avatar
    Join Date: Aug 2015
    Age: 25
    Posts: 75
    Rep Power: 0
    Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100)
    Ozanguner92 is offline

    What went wrong in a week ?

    Hello Guys,

    This is my first post to forum i've always been a guest until now.

    First Off My measurements as of now and a week ago : ( I've done both measurements under the same circumstances , only thing that could be different maybe the time i last visited the toilet, nothing more )

    P.S : I get my measurements on every saturday as soon as i wake up on an empty stomach.

    As of Now :
    AGE : 23
    Height : 175 CM
    Weight : 67.9 KG
    BMI : 22.2
    BMR : 1723 kcal
    Fat % 10.8
    Fat Mass : 7.3 Kg
    Fat Free Mass ( FFM) : 60.6 KG
    Total Body Water(TBW) : 44.4 KG


    1 Week Ago :
    AGE : 23
    Height : 175 CM
    Weight : 67.1 KG
    BMI : 21.9
    BMR : 1712 kcal
    Fat % : 10.0
    Fat Mass : 6.7 KG
    Fat Free Mass (FFM): 60.4 KG
    Total Body Water (TBW) : 44.2 KG




    I've been slowly increasing my calories since i finished my 3 week cut. I was on 1600 calories when my cut ended. Now i've got up to 2500 Calories. A week before i was around 2250-2300. I'll put a full log of what i ate this week and what i ate last week, my macros, calories everything.

    What i'm trying to achieve is to find out my perfect bulk calories and macros to not put too much body fat, and make gains. But the result in 1 week is too much body fat ( 600 grams of fat in a week is too much , it should be around 200-250 grams , and if i get another 200-250 grams of weight, making it 0.5kg at total, that would be the perfect ratio)


    So i've got some questions for you guys.

    1. I think for a guy who weighs 150 LBS 2500 calories could be considered even low for a bulk , even for a clean one. I know it varies from person to person, but i'm quite surprised even though i increase calories gradually putting on 600 grams of fat in a week is too damn much. What do you think went wrong ? Should i lower anything ? or give it another week ?

    2. How about my macros ? I think they are good for a clean bulk. What do you suggest ?

    3. What is it with me that an average guy that is the same size as me can bulk with 2800-3000 calories and get the ratios i mentioned, but i bulk with 2500 calories and put bodyfat that fast ? Do you think i have slow metabolism ?


    What i ate for the last 2 weeks is below , any idea-comment is appreciated. ( If you don't know what certain foods are , you can look at the macronutrient values )


    MONDAY (10.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    2x Toast With
    Y. Cheese and Ham 320 31 35 4 5

    90 Gr Cezerye 120 2 24 4 2

    150 Gr of Brown Rice 170 4 35 2 3

    105 Gr Chicken Breast 170 33 0 4 0

    100 GR Veggies 40 1 9 0 2

    2x Lentil Soup 190 8 26 3 4

    105 Gr Chicken Breast 170 33 0 4 0

    130 Gr Pasta 205 8 40 1 2

    100 Gr Veggies 40 1 9 0 2

    Banana Pro. Muffin 200 12 25 7 6

    Protein Shake 170 30 11 1 0

    Protein Cake Bar 170 10 25 3 3

    90 Gr Ham 80 15 0 1 0

    DAILY TOTAL VALUES : CALS :2045 PRO:188 CARBS: 239 FATS :34 FIBRE :29



    TUESDAY (11.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    Protein Shake 170 30 11 1 1

    2 x Toast with
    Y.Cheese and Ham 360 34 40 5 6

    Lentil Soup 95 4 13 1 2

    120 Gr Chicken Breast 198 37 0 4 0

    150 Gr Brown Rice 168 4 35 1 3

    100 Gr Veggies 50 1 11 0 2

    Lentil Soup 95 4 13 2 2

    130 Gr Chicken Breast 215 40 0 5 0

    75 Gr Pasta 125 5 23 1 2

    100 Gr Veggies 100 2 16 4 2

    Banana Carrot Muffin 200 10 22 7 3

    Lentil Soup 95 4 13 2 2

    2 x Protein Cake Bars 260 21 30 7 5


    DAILY TOTAL VALUES : CALS :2131 PRO:196 CARBS: 227 FATS: 40 FIBRE :30



    WEDNESDAY (12.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    2x Toast With
    Y. Cheese and Ham 330 31 35 4 5

    Lentil Soup 95 4 13 2 2

    250 Gr Orange 120 2 30 0 6

    170 Gr Nectarine 75 2 18 0 3

    1 x Can Fish 95 21 1 0 0

    Lentil Soup 95 4 13 1 2

    150 Gr Brown Rice 168 4 35 2 3

    100 GR Veggies 40 1 9 0 2

    Protein Cake Bar 150 11 15 3 3

    Chicken Breast 215 40 0 5 0

    Brown Rice 170 4 30 2 3

    100 GR Veggies 40 1 9 0 2

    Tuna Sandwich 240 19 19 10 2

    Protein Cake Bar 150 11 15 3 3

    Protein Shake 170 30 11 1 1

    Nuts 80 2 1 7 0


    DAILY TOTAL VALUES : CALS : 2233 PRO:187 CARBS: 254 FATS: 40 FIBRE :37



    THURSDAY (13.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    2x Toast Y.Cheese 330 31 35 5 5
    & Ham

    Nectarine 75 2 18 0 3

    Lentil Soup 95 4 13 1 2

    Veggies 50 1 13 0 5

    1 x Can Fish 95 21 1 0 0

    130 Gr of Brown Rice 170 4 30 2 3

    Protein Cake Bar 150 11 15 3 3

    Veggies 35 1 7 0 5

    Lentil Soup 95 4 13 2 2

    Chicken Breast 215 40 0 5 0

    Brown Rice 170 4 30 2 3

    Veggies 100 2 26 0 7

    Protein Cake Bar 230 16 23 5 5

    Protein Cake Bar 100 10 9 2 2

    Protein Shake 170 30 11 1 1

    Nuts 270 12 11 19 5

    DAILY TOTAL VALUES : CALS : 2350 PRO :193 CARBS:255 FATS :47 FIBRE :51



    FRIDAY (14.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE


    Menemen 250.0 32.0 10.0 9.0 4.0

    Protein Musli 280.0 21.0 30.0 8.0 4.0

    Lentil Soup 95.0 4.0 13.0 1.0 2.0

    130 Gr Chicken Breast 215.0 40.0 0.0 5.0 0.0

    70 Gr Brown Rice 78.0 1.6 16.5 0.6 1.3

    Nectarine 66.0 1.6 1.6 0.5 2.6

    Dried Apricot 50gr 121.0 1.7 31.3 0.3 3.7

    Protein Shake 170.0 30.0 11.0 1.0 1.0

    Banana Carrot Protein Muffin 200.0 12.0 25.0 7.0 6.0

    Tuna Sandwich 240.0 19.0 19.0 10.0 2.0

    1 x Can Fish 95.0 21.0 1.0 0.0 0.0

    Lentil Soup 95.0 4.0 13.0 1.0 2.0

    Nectarine 48.0 1.2 11.6 0.4 1.9

    Protein Cake Bar 250 18 26 6.5 5

    DAILY TOTAL VALUES : CALS : 2203.0 PRO: 207.1 CARBS: 209.0 FATS: 49.8 FIBRE: 35.5



    SATURDAY (15.08.2015) FIRST MEASUREMENT DAY

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    Protein Shake 170 30 11 1 1

    Menemen 350.0 48.0 10.0 13.0 6.0

    Protein Cake Bar 160 15 13.5 3 3

    Sweet Corn 117 3 22 2 2

    Kumpir 450 31 56.5 12 5

    Protein Shake 170 30 11 1 1

    Chicken Breast 241 38 20 1 0

    Lentil Soup 160 9 30 3 5

    2 x Protein Cake Bars 260 21 30 7 5

    Snacks : 85 3 4.5 6 0


    DAILY TOTAL VALUES : CALS: 2163 PRO : 259 CARBS: 208.5 FATS: 49 FIBRE :28





    SUNDAY (16.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    Protein Musli 330.0 24.0 35.0 9.0 5.0

    1 Banana 105.0 1.3 27.0 0.4 3.0

    Blueberries & Snacks 100.0 6.5 18.1 1.2 1.7

    Protein Cake Bar 100 10 9 2 2

    2x Toast With Low Fat Y. 380 40 37 6 7
    Cheese & Ham

    Snacks 100 5 10 3 2

    Baked Potatoes 285 18 43.1 5.2 3

    Lor Cheese 90 19 0 1 0

    75 Gr Chicken Breast 124 23.3 0 3 0

    Protein Cake Bar 100 10 9 2 2

    Corn Crunch 100 2 22 0 3

    White Rice 450 17 48 9 3

    Tuna Sandwich 240 19 19 10 2

    DAILY TOTAL VALUES : CALS: 2504.0 PRO: 195.1 CARBS: 277.2 FATS: 51.8 FIBRE: 33.7


    MONDAY (17.08.2015)


    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE


    Menemen 340 42.7 16 10 5

    Lentil Soup 95 4 13 1.5 2

    120 gr Tuna Fish 140 30.7 0 0.85 0

    Potato Mash 114 7.6 17.2 2.5 1.2

    Protein Cake Bar 200 20 18 5 4

    Form Light Crackers 129 2.25 20 4.7 1.5

    Dried Apricots 53 3.6 65.8 0.5 7.7

    Lentil Soup 95 4 13 1.5 2

    Snacks 100 3 5 7 2

    Lentil Soup 95 4 13 1.5 2

    120 gr Tuna Fish 140 30.7 0 0.85 0

    Mashed Potatoes 114 7.6 17.2 2.5 1.2

    10 Gr Nuts 53 2.3 2.1 3.8 1

    Corn Crunch 100 2 22 0 3

    Protein Shake 170 30 11 1 1

    Apple 120 1 20.5 0.2 5

    Chicken 250 35 25 4 3

    Protein Shake 170 30 11 1 1

    2 Toast With
    Ham & Y. Cheese 425 42 45 6 5


    DAILY TOTAL VALUES CAL 2508.0 PRO 230.5 CARBS 278.8 FATS 47.4 FIBRE 41.6


    TUESDAY (18.08.2015)


    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    Chicken 300 40 30 4.5 3

    20 Gr Nuts 106 5.8 4.2 7.7 2

    Chicken 300 40 30 4.5 3

    Sweet Corn 200 4.4 41 2.2 4.4

    Lentil Soup 95 4 13 1.5 2

    Banana 210 3 54 1 6

    Tuna Sandwich 240 19 19 10 2

    Tuna Sandwich 240 19 19 10 2

    Some snacks 122 2.9 13.7 5.9 1.5

    DAILY TOTAL VALUES : CALS :2408.0 PRO : 209.7 CARBS: 279.8 FATS: 54.1 FIBRE: 32.0




    WEDNESDAY (19.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    Menemen 300.0 48.0 10.0 9.0 6.0

    50 Gr Nuts 270 11.2 10.2 20.2 4

    150 Gr Brown Rice 168 3.5 35.3 3 2.7

    Salad with Tuna 160 26 13 0.5 5

    Stuffed Leaves 210 8 38 2

    Lentil Soup 95 4 13 1.5 2

    150 Gr Brown Rice 168 3.5 35.3 3 2.7

    Salad with Tuna 160 26 13 0.5 5

    Stuffed Leaves 210 8 38 2

    Protein Shake 170 30 11 1 1

    Plain Steak 226 29 0 4 0

    White Rice 194 3.2 33.4 5 1

    Menemen 300.0 48.0 10.0 9.0 6.0

    Nectarine 110 2.6 26.4 0.8 4.3

    DAILY TOTAL VALUES : CALS : 2331.0 PRO: 200.4 CARBS: 250.2 FATS: 51.7 FIBRE : 29.4




    THURSDAY (20.08.2015)


    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    150 Gr Brown Rice 168 3.5 35.3 3 2.7

    Salad with Tuna 160 26 13 0.5 5

    50 Gr Nuts 273 11.9 10.5 19.1 5

    Lentil Soup 95 4 13 1.5 2

    Sweet Corn 200 4.4 41 2.2 4.4

    Corn 256 6 52 1.5 2

    150 Gr Brown Rice 168 3.5 35.3 3 2.7

    Salad with Tuna 160 26 13 0.5 5

    Banana 200 Gr 105 1.3 27 0.4 3.1

    Protein Shake 170 30 11 1 1

    Menemen 300.0 48.0 10.0 9.0 6.0


    DAILY TOTAL VALUES : CALS: 2465.0 PRO: 215.2 CARBS: 297.5 FATS: 51.5 FIBRE: 49.2



    FRIDAY (21.08.2015)

    EATEN FOOD CAL/PRO/CARBS/FATS/FIBRE

    Protein Shake 170.0 30.0 11.0 1.0 1.0

    Menemen 300.0 48.0 10.0 9.0 6.0

    50 Gr Nuts 270 11.2 10.2 19 4

    Tuna Sandwich 240 19 19 10 2

    Lentil Soup 95 4 13 1.5 2

    100 gr Tuna Fish 116 26 0 0.6 0

    Brown Rice 270 5 54 4 4

    100 gr Tuna Fish 116 26 0 0.6

    Banana 200 Gr 105 1.3 27 0.4 3.1

    Lentil Soup 95 4 13 1.5 2

    Protein Shake 170.0 30.0 11.0 1.0 1.0

    Sweet Corn 200 4.4 41 2 4.4

    Ice Cream 70 2 15 0 2

    Corn 103 2 22.4 0.4 0.9



    DAILY TOTAL VALUES : CALS : 2320.0 PRO : 213.2 CARBS: 246.6 FATS :51.0 FIBRE : 32.5


    TODAY ( SECOND MEASUREMENT DAY)

  10. #2050
    Registered User Chas3down's Avatar
    Join Date: Oct 2013
    Posts: 18
    Rep Power: 0
    Chas3down has no reputation, good or bad yet. (0)
    Chas3down is offline
    So, I am a college student and do not have a ton of time to prepare food so I was thinking of making a cold chicken pasta salad (heavy on the chicken) and basically just live off that

    it would contain:
    Chicken(a lot)
    Pasta
    Vegetables
    Ranch dressing

    and I would be drinking a lot of milk.

    What else do I need to have a well balanced diet for gains? I could add some hard-boiled eggs, wouldn't be to hard.

    Also, living off stoffers lasagna

  11. #2051
    Registered User bnp89's Avatar
    Join Date: Aug 2015
    Location: Murrieta, California, United States
    Age: 27
    Posts: 3
    Rep Power: 0
    bnp89 has no reputation, good or bad yet. (0)
    bnp89 is offline
    5'9
    220lb
    Goal: Cut

    Macros:

    P 175-180g
    F 75-80g
    C 200g

    Maintenance: ~2700-2800 cals
    Cutting: ~2200-2300 cals

    Hey guys, currently cutting and was hoping someone can give a quick eval on my macros. Are my fats too low/high? .4g = 88g/day but was wondering since I'm around ~23-25% BF it wouldn't matter. Would it be better to increase protein and lower carbs? At the end of the day I try to get as close to my protein/fat goals but sometimes under <5-10g while over in carbs ~10-20g. Either way still under a deficit at around 2200 cals. Also, as weight drops and calories drop, would it be best to lower carbs first or overall protein, fats and carbs as a whole? Thanks
    Last edited by bnp89; 09-03-2015 at 11:01 AM.

  12. #2052
    ★ ★ ★ ★ ★ vlmao's Avatar
    Join Date: Feb 2014
    Posts: 70
    Rep Power: 45
    vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0) vlmao has no reputation, good or bad yet. (0)
    vlmao is offline
    Hey guys, I'm 23 years old, 153 pounds, 5'7 , body fat is probably around 12-13%. I'm currently following my macros but it seems like they are wrong. I'm doing 2403 calories, 40% (240g) carbs / 35% (210g) protein / 25% (67g) fat. Im trying to cut down to 8% abs. I use mfp and i use my apple watch in order to count my calories burned everyday. i go to the gym 4-5 days a week. I also do a refeed day every 2 weeks. Can anyone help with the right macros from cutting?

  13. #2053
    Registered User Ozanguner92's Avatar
    Join Date: Aug 2015
    Age: 25
    Posts: 75
    Rep Power: 0
    Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100) Ozanguner92 is not very well liked. (-100)
    Ozanguner92 is offline
    Originally Posted by vlmao View Post
    Hey guys, I'm 23 years old, 153 pounds, 5'7 , body fat is probably around 12-13%. I'm currently following my macros but it seems like they are wrong. I'm doing 2403 calories, 40% (240g) carbs / 35% (210g) protein / 25% (67g) fat. Im trying to cut down to 8% abs. I use mfp and i use my apple watch in order to count my calories burned everyday. i go to the gym 4-5 days a week. I also do a refeed day every 2 weeks. Can anyone help with the right macros from cutting?
    That is way too high calories for a cut in your weight. Plus , why do you want to cut at 153 pounds ? That would be ridicilious, even if you only burn fat ( which is almost impossible) you will look so skinny after you reach %8 , you wont be happy with your mass at all. While you are at %12-13 , i suggest you go for a clean bulk at 2800-3000 calories.

  14. #2054
    Registered User B.O.L.A.'s Avatar
    Join Date: Oct 2007
    Location: Arizona, United States
    Age: 32
    Posts: 12,382
    Rep Power: 42675
    B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000) B.O.L.A. has much to be proud of. One of the best! (+20000)
    B.O.L.A. is offline


    -20s female, avg BF%
    -Wants some muscle gains and about 8-10lb fat loss
    -Doing about 50/50 resistance and cardio
    BMBC

    "The State is a gang of thieves writ large." - Murray N. Rothbard

    "Tu ne cede malis, sed contra audentior ito" - Mises

  15. #2055
    Banned MikeCaulo's Avatar
    Join Date: Jan 2013
    Location: Huntington Station, New York, United States
    Posts: 72
    Rep Power: 0
    MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10)
    MikeCaulo is offline
    I dont even mind the food lists but like you said if theres no macros or serving sizes listed then its just a waste of time

  16. #2056
    Banned MikeCaulo's Avatar
    Join Date: Jan 2013
    Location: Huntington Station, New York, United States
    Posts: 72
    Rep Power: 0
    MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10)
    MikeCaulo is offline
    Whats everyone's thoughts on 50% carbs 30% protein 20% fat on heavy training days, 40% carbs 30%fat 30% protein on light training days and 30% carbs 40%protein 30% fat on off/active recovery days to build muscle while ideally losing fat as well or at least not gaining fat.

  17. #2057
    Registered User dipatel13's Avatar
    Join Date: Aug 2015
    Location: United States
    Age: 26
    Posts: 10,085
    Rep Power: 26546
    dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000)
    dipatel13 is offline
    Originally Posted by MikeCaulo View Post
    Whats everyone's thoughts on 50% carbs 30% protein 20% fat on heavy training days, 40% carbs 30%fat 30% protein on light training days and 30% carbs 40%protein 30% fat on off/active recovery days to build muscle while ideally losing fat as well or at least not gaining fat.
    So much broscience here...

    Stop using ratios and learn that eating fat doesn't actually make you fat. Eating in a surplus = weight gain. Eating in a deficit = weight loss.

    .8-1g protein/lb
    .35-.5g fat/lb
    rest carbs

  18. #2058
    Banned MikeCaulo's Avatar
    Join Date: Jan 2013
    Location: Huntington Station, New York, United States
    Posts: 72
    Rep Power: 0
    MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10) MikeCaulo is on a distinguished road. (+10)
    MikeCaulo is offline
    It's not just as simple as calories in vs calories out cause if I'm in a caloric deficient but I've only eaten twizzlers there's no way I'm keeping muscle mass. But I'll also give the measurements you recommend and show and see.

    But calling macros bro science when numerous textbooks, dieticians and health professionals implement them with success seems a little much.

  19. #2059
    Registered User dipatel13's Avatar
    Join Date: Aug 2015
    Location: United States
    Age: 26
    Posts: 10,085
    Rep Power: 26546
    dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000)
    dipatel13 is offline
    Originally Posted by MikeCaulo View Post
    It's not just as simple as calories in vs calories out cause if I'm in a caloric deficient but I've only eaten twizzlers there's no way I'm keeping muscle mass. But I'll also give the measurements you recommend and show and see.

    But calling macros bro science when numerous textbooks, dieticians and health professionals implement them with success seems a little much.
    Your ratios and perception of fat intake is broscience. I gave recommendations for what your macros should be to maintain muscle mass and hormonal balance while in a deficit. Nowhere did I mention that macros were broscience.

  20. #2060
    Registered User Kyl5000's Avatar
    Join Date: Aug 2007
    Age: 31
    Posts: 15
    Rep Power: 0
    Kyl5000 has no reputation, good or bad yet. (0)
    Kyl5000 is offline

    Critique my macros and diet for my cut.

    Here's my macros. I am 5'9, 195, 12-15% Body fat. My goal is to cut off of a 2 month bulk. I am shooting for 2500-2800 calories a day with the following macros.
    Yes, I plan on same foods for 2 weeks to see cut progress (I know it will get boring but I have done it before). Feel free to suggest any vital micro nutrients you feel may be missing from this limited diet.

    200 grams protein from eggs and protein powder (15 eggs a day, Three 25 gram protein shakes a day)
    300 grams of carbs from oats (1/2 cup pre-workout with 25 grams protein (scoop of powder)), (two 1/2 cups fro breakfast with 5 eggs), (three 1/2 cups for lunch with 5 eggs and protein scoop), (two or three 1/2 cups with eggs for dinner), (one 1/2 cup before bed with casein scoop)
    approximately= 100 grams of fat from eggs and oats and protein

    I mix my eggs, oats and protein as smoothies... hasn't given me any problems yet.

    I take fish capsules, multivitamins in the morning, and a ZMA before before bed.

    Thanks!
    You are going to Live forever.

    Kyl

  21. #2061
    Registered User axenios's Avatar
    Join Date: Sep 2011
    Location: United Kingdom (Great Britain)
    Age: 23
    Posts: 30
    Rep Power: 0
    axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10) axenios has a little shameless behaviour in the past. (-10)
    axenios is offline
    Meal 1: 100g Nestle Fitnesse Chocolate
    50g Oats
    200ml Semi-Skimmed
    Meal 2: 2 Fruits
    20g Almonds
    Meal 3: Any Meat, Fish ( Chicken Breast, Pork, Salmon, Cod )
    200g Potato, or 120g Rice
    150g Broc****
    Meal 4: 200g Greek Yogurt
    1 Fruit
    10 Almonds
    Meal 5: Any Meat, Fish ( Chicken Breast, Pork, Salmon, Cod )
    200g Potato, or 120g Rice
    150g Broc****
    Meal 6: Cottage Cheese
    10g Almonds
    21-Year-Old Fitness Model
    Online Personal Trainer
    Sci-Mx Nutrition Brand Ambassador & Sponsored Athlete
    www.xeniosfitness.com

  22. #2062
    Registered User dipatel13's Avatar
    Join Date: Aug 2015
    Location: United States
    Age: 26
    Posts: 10,085
    Rep Power: 26546
    dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000) dipatel13 has much to be proud of. One of the best! (+20000)
    dipatel13 is offline
    Axenios- see below
    Originally Posted by ErickStevens View Post
    1. Post Macros, Not Foods
    We don't care what you eat. We're going to give you the benefit of the doubt and assume your diet is mostly comprised of nutritious whole foods. We want to know how many calories you plan on eating. We also want to know the macronutrient breakdown of said caloric intake: Protein, fat, and carbs. Everything else is irrelevant. We don't care how many meals you plan on eating either. Also, save us some time by actually listing out your meal plan. Do you really plan on eating the exact same things in the exact same order for the duration of your cut/bulk, Mr. Practical? If you really believe that then you're in for a rude awakening my friend.

    2. Tell Us Your Goals
    In order to get honest feedback about your diet then it's imperative you make it clear what you're trying to do. In addition you need to give us your height, weight, and at least a rough estimation of your body fat. If we don't know the amount of LBM you're holding it's essentially impossible to tell you whether your approach will be effective or not. If you want some bonus points give us an idea or your activity level and general metabolic efficiency.

    That's it - Pretty simple right? Take heed and you'll most likely get some helpful feedback. There's plenty of intelligent and generous folks on here more than willing to lend a hand, but you kids gotta' make it just a little bit easier on us.


  23. #2063
    Registered User motorsportsmike's Avatar
    Join Date: Jan 2014
    Location: Atlanta, Georgia, United States
    Age: 29
    Posts: 19
    Rep Power: 0
    motorsportsmike has no reputation, good or bad yet. (0)
    motorsportsmike is offline
    I've stalled out, measurements aren't changing (up or down), but I am increasing in strength. I have been trying to cut for the last couple months. I've been following allpro's program for several cycles. Not sure whether to mix up my diet, or change routine. I bulked from March-September pretty successfully, but gained about 5% fat doing so. (180lbs - 193lbs, increase in strength and measurements 2" on chest, 1" on arms on 2700cals, but forgot what the macros were).

    Stats:
    6'0"
    193lbs
    Approx 25% BF
    Approx 144lbm

    Macros:
    P: 172g
    C: 230g
    F: 77g
    2298cals

    Routine: Allpro's Beginner Routine

    Goal: 15-18% BF.

    Thinking about cutting some carbs out? Any thoughts?

  24. #2064
    I'll Mod 'til I'm dead. ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Posts: 80,037
    Rep Power: 1501984
    ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz
    ironwill2008 is offline
    This thread (specifically, post #1) wasn't intended to be a "Q & A" thread, but rather, a guide as to exactly which information to provide if you feel the need to post a "critique my diet" thread.


    Before doing so though, please read the information in these sticky threads; it will answer 99% of all beginners' questions:


    *Calculating Calories and macros: https://forum.bodybuilding.com/showt...hp?t=173439001


    *Emma-Leigh's Nutrition for noobs: http://forum.bodybuilding.com/showth...hp?t=136691851
    Last edited by ironwill2008; 04-18-2017 at 08:30 AM.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733

Similar Threads

  1. critique my diet
    By acpowers in forum Nutrition
    Replies: 3
    Last Post: 04-09-2013, 10:50 PM
  2. critique my diet
    By AdL33 in forum Nutrition
    Replies: 4
    Last Post: 05-20-2012, 07:57 PM
  3. Replies: 4
    Last Post: 02-25-2012, 02:06 PM
  4. A "Critique My Diet" thread with lots of info!
    By RobbieRevenge in forum Nutrition
    Replies: 0
    Last Post: 10-10-2011, 05:16 PM
  5. Please critique my diet and workout program:)
    By IAMmotivated in forum Female Bodybuilding
    Replies: 14
    Last Post: 11-27-2009, 12:39 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts