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02-07-2012, 07:21 PM #301Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-08-2012, 12:58 PM #302
How is my diet and my work out
Im 16 years old i work out 4 days a week in the gym and 1 day running, every day i walk from my house to school and from school to my house.
my work out is based in 3 sets of 8-12 repetitions
mondays i work out back and bicep-bench press,incline bench press,single arm bench press, fly chest flys,chest press machine, tricep extension machine,tricep pulldown, tricep pushdown.
tuesdays chest and triceps-seated row,lat puldown,shoulder press,single arm row, pullups/chinups, dead lift, lateral dumbell raisem bicep preachercurl
wendsday leg day leg press machine,squats,lunges,leg extension,leg curl,calf press,single leg
thursday abdomen and intense cardio
everyday i warmp up for 10 minutes and i close with a 30-40 cardio excercise
im about 5 ft 10 and i weight 156 pounds,
ive lost more than 40 pounds my goal is to still lose more weight and get toned.
Im having M power at morining and befor working out, promasil protein after working out
I usually have cereal(cherios) with milk for breakfast 8 20 am
In school first break i have a protein bar (2 to 1 white crispy crunch) a fruit and water 10 30
and in the second break i have a sandwich 12
at dienner i usually have 1 piece of proteine (meat,chicken,turkey,etc) and salad some vegies(mushrooms,pepers,etc) and water sometimes a few carbs like potatoes or something like that
i only drink water
i just wanted to see how do you see my work out plan and diet and tell me what do you think about it is it good or bad what else should i do what i shouldnt do thanks.
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02-09-2012, 03:36 AM #303
am 15 about 150 lbs am 13% bodyfat i want to reach about 10 to 8% bodyfat ...here is my diet
2000 calories
170 grams of carbs
170 grams of protein
70 grams of fat
I think that with that diet i have about 300 to 500 defict ...so please critique it !
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02-09-2012, 10:14 AM #304Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-10-2012, 12:55 PM #305
Trying to bulk. 138 lbs, BF under 10%
How much fat do I need daily and what should I eat to get it (olive oil, linseed oil (for omega3), what else?)?
Some articles on this could also be very helpful
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02-11-2012, 01:16 AM #306
65+g of fat
for omega 3, get fish oil for the epa/dha content (linseed is ala)
linseed, flax and other omega 3 is still good, but get the fish oil first
olive oil, avocado, nuts, nut butters, coconut, pal kernel oil, eggs, fatty fish
avoid trans fat:hydrogenated oils, mono/diglyceridesFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-11-2012, 11:49 AM #307
Cutting Macros 5'10 173lbs : 50 % protein (200g)/ 25% fat(60g)/ 25% carbs (125g) / 2000 calorie limit
Another question i have is what kind of different foods should i try? Im eating chicken breast, eggs, tuna, protein shakes, peanut butter, wheat bread, full fat mayo, and pretty much loading it up with spicy things (I.e - hot sauce, pepper seeds, pepper, ect.) I know this will get boring before i reach my sub 10%bf, and Im trying to find new ways to expand my selections and know what i can and cannot buy for my diet.
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02-11-2012, 11:33 PM #308Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-14-2012, 03:05 AM #309
- Join Date: Feb 2008
- Location: United Kingdom (Great Britain)
- Age: 48
- Posts: 19
- Rep Power: 0
Hi, please can you review the details of my cut diet below: I am wanting to get down to around 230lbs (103.4kg) in around 4months, this equates to around 6.25lbs per month which should be very achievable?
Gender: Male
Age: 36
Height : 6ft 1inch (185.4cm)
Weight: 255lbs (115.66kg)
Activity: Lightly Active
Body Fat: 30% (estimated)
Calculations:
BMR (9.99x115.66)+(6.25x185.4)-(4.92x36)+5 = 2142.07 x 1.3 (Lightly active) = 2785kcal
-20% = 2227kcal per day
Macros:
Protien : 255lbs x 0.8 = 204g
Fat : 255lbs x 0.4 = 102g
Carbs: (204x4)+(102x9)-1734 = 493/4 = 123g
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02-17-2012, 08:58 AM #310
calorie deficit coupled with high intensity cardio and you will see good results fast, as long as you are eating healthy. try getting your hands on a couple of the p90x or insanity cardio workouts, youll burn on avg 300-400 cals a workout if you push through it. only about 40-45 minutes and can do them anywhere, no equipment required. you can find them online if you look hard enough. some of the guru's can critique me on this but im pretty sure a lb of fat is about 3500cals to burn.
patience and small steps
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02-17-2012, 06:35 PM #311
- Join Date: Dec 2011
- Location: United Kingdom (Great Britain)
- Age: 36
- Posts: 132
- Rep Power: 164
hi there, looking for a bit of help. i am currently consuming 2500 cals a day i do three full body workouts per week and have a very active job so based on my starting stats 238lb i am now down to around 206 @ 5ft10 and 24 years of age. weight loss is my priority then once i am down to my desired body fat i am going to slowly increase my cals and start building some LBM.
what i am basically asking is have i got this right ?
2500kcals
C-45%/1125 CALORIES FROM CARBS GIVING ME 281G
P-30%/750 CALORIES FROM PROTEIN GIVING ME 187.5G
F-25%/625 CALORIES FROM FAT GIVING ME 69.5G
i dont know my body fat percentage i think about 35% i have photos on my profile and i know realistically my kals are to low but fat loss is my main goal then once i get down i will get a calliper test to determine my true LBM then use macro's to bulk properly i am just trying to understand them a bit more.
i have read the stickies but i am still a bit confused.
thanks in advance guys and girlsaugust 2011 after my holidays i sat at 252lb then started all pro beginners sep 2011 @ 238lbs still going strong on 21/02/2012 down to 206lb AND PLENTY MORE TO LOSE !!! ;)
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02-17-2012, 08:56 PM #312Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-18-2012, 01:08 PM #313
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03-03-2012, 02:45 AM #314
Hey guys just need some advice on my diet,
been cutting for 6 weeks now and started at 89kgs and am currently at 82.7kgs (aiming to get to around 80kg before i get a BF % test to see how the process is going)
I use my fitness pay to track calories and on average it looks something like this:
1720 net calories a day:
173 grams of protein, 54 grams of fat, 175 grams of carbs....
eating a lot of chicken, avocado, oats, steak all the usual foods just want some advice on the macros and the calories and also if there is anything else I can do to step up my last 2-3 weeks of cutting....
thanks heaps in advance guys
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03-04-2012, 03:53 PM #315
Hi,
Just looking for an outside look of my macro calculations before I give this a go. I know that it is best to see if a plan is working for you by testing it; I plan on doing so. Before I did that I wanted to make sure there were no outliers in my calculations.
23 yrs
6'1
201 lb (My current goal is to get back to 185 lb)
Moderately active (3-5 workouts/week)
Calories= 2353 (this is at a 20% deficit)
Protein= 201g
Carbs=185g
Fats=90g
Thanks for your help,
-Sloth"Knowledge will give you power, but character respect." -Bruce Lee
Learning VALUE will put you well above those that have none.
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03-04-2012, 05:33 PM #316Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-05-2012, 08:42 AM #317
Hello I am new to this forum.
I am 5 foot 11 and currently I hover at around 155~158 lb and my goal is to get to 165.
Breakfast: Vector cereal with milk, peanut butter banana sandwich
I work out in the morning
Post workout: whey protein shake
About 2 hours after I work out I eat Lunch: Rice, chicken breast, veggies
Pre dinner snack: trailmix bar/fruits
dinner: a lot of food different everyday
after dinner: protein shake
I work out 4 days a week. I can't change my schedule to workout at any other time. I find that some days (especially back to back days) I have no energy. Plz help me
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03-05-2012, 10:13 AM #318Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-06-2012, 12:35 AM #319
Hey guys! I'm 23 y.o. My weigh is 79 kg. and heigh is 1.76 meter. My goal is low bodyfat AND muscle.
Check out my typical day diet please.
Breakfast (7:00):
1 scoop protein powder with water
50g Oatmeal with Walnuts (10g) and Cashews (10g).
2 eggs
Multivitamin
Fish oil 1g
Snack (9:00, in car):
1 scoop protein powder with whole milk (200ml)
Lunch 1 (11:30):
Chicken breast (135g) with brown rice (25g)
Fish oil 1g
Snack (12:30)
Cashews (15g)
Walnuts (15g)
Lunch 2: (13:30)
Chicken breast (135g) with brown rice (25g)
Lunch 3: (16:30)
Chicken breast (135g) with brown rice (25g)
Fish oil 1g
Snack (17:30):
Cashews (10g)
Walnuts (10g)
Diner (18:30, in car)
Cottage Cheese Whole (150g)
Cashews (5g)
Walnuts (5g)
Blueberry (10g)
Post-workout (22:00):
1.5 scoop of protein powder with water.
In total I have:
2300 Calories
Protein: 223g
Fats: 100g
Carbs: 117g
What do you think?
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03-06-2012, 12:52 AM #320Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-06-2012, 09:16 AM #321
Hello there . My goal is to cut down like 10 kgs in 3 months . How i calculated my maintenance is 2800-3000 cals ... I just made a diet following the Emma-Leigh* sticky tread in the Nutrition sector . My diet is like 2300-2500 cals 220g of protein , 70g of fat and 50g of carbs . I didnt calculated the vegetables and the fruits . So how it looks ? I never been cutting and i need suggestions from people with experiance . I change the order of the meals every 2 weeks becouse i am changing the shifts ( i think that's not a prob ) . I should be loosing like 3.5kgs a month , like 1 kg per week . Thanks
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03-06-2012, 10:39 PM #322I didnt calculated the vegetables and the fruits
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03-07-2012, 08:26 AM #323
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03-08-2012, 01:01 AM #324
- Join Date: Jul 2011
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 4,528
- Rep Power: 3087
What is FFGY? I see people mention it in their meals.
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03-08-2012, 01:16 AM #325Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-08-2012, 01:25 AM #326Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-08-2012, 09:02 AM #327
Hi Guys and Gals. I am a 33 year old male. I weight 220 lbs. with 15% body fat. I am 6'0" and have a very physical job and train 3-4 times a week. I have figured my macros as:
3000 total calories a day
233 grams protein/day
187 grams fat/day
96 grams carbs a day
I am hoping this is correct and would appreciate any critique!
My brain hurts from math!
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03-08-2012, 03:21 PM #328Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-08-2012, 07:36 PM #329
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03-09-2012, 11:19 AM #330
Hi!
I want to get ripped:
Gender: Male
Age: 18
Height: 168 cm
Weight: 150 lbs
Body Fat: 15%(guessed)
Here's my calculations:
*1.6 - Moderately active - Workout 5 time/week.
BMR = [9.99 x 68] + [6.25 x 168] - [4.92 x 18] + 5
BMR = 679.32 + 1050 - 88.56 + 5
BMR = 1645.76 x 1.6*
BMR = [2633.216]
Protein: 150 x 1 = [150g]
Carbohydrates : (150 x 4) + (60 x 9) - 2633.216 = 1493.216/4 = [373.04g] - Please tell me if my carbs. calculation is correct.
Fats: 150 x 0.4 = [60g]
Here's my shocking meal plan - CC please.
Meal 1 - 2 Egg Omelet + 1/2 cup Rice + milk
Meal 2 - Ham + Cheese Sandwich
Meal 3 - Ham + Cheese Sandwich
Meal 4 - 1 Apple
Meal 5 - Whey + 1 Banana
Meal 6 - Tuna in sunflower oil + 1/2 cup rice + 1 BananaLast edited by RepTillFailure; 03-09-2012 at 01:22 PM.
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