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

[determined4000]

I weigh 181lbs unknown body fat. Just started to clean up my diet this year and really focus on losing body fat and cutting up.

I have a 4 day split and do HIT 3x a week and 1 or 2 2.5+ mile runs a week.

I eat extremely clean, fish, whole wheat, brown rice, veggies, chicken. My intake for the day usually looks something like this:

Calories 1400-1600
Protien - 170-200g
Carbs - 90-120g
Fat - 16g

Been doing a lot of reading, wondering about increasing my calorie intake, and also fats a bit? I don't feel sluggish or anything like some people have said when eating around this many calories but I want to do what is nutritionally best for my body and goals.
at
Thanks in advance for any advice.

your fat is far too low
should be .4g/lb as a min and your calories are far too low for someone your size

[gstp13]

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.

[youssef15]

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 !

[determined4000]

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 !

you are 15!
DO NOT CUT!
Eat and grow and take advantage of your metabolic advantage while you can

[soissons]

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

[determined4000]

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

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/diglycerides

[bareroidz]

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.

[determined4000]

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.

stop using %s
for foods-veggies, fruit, beans, cheeses, low fat cheese (high protein), cottage cheese, pancakes, waffles, frenchtoast, salads, low carb wraps/tortillas, omelets, protein pancakes, spaghetti squash, pumpkins, nuts

[cuffylad]

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

[popofoso]

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

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.

[hungryeyes]

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 girls

[determined4000]

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 girls

dont base your macros on %
get 1g/lb in protein and .4g/lb in fat for minimums and then fill in the rest how you like

[hungryeyes]

dont base your macros on %
get 1g/lb in protein and .4g/lb in fat for minimums and then fill in the rest how you like

Is that based on body weight or LBM ? thanks for the reply

[nicrob112]

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

[FlyingSloth]

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

[determined4000]

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

looks fine

[aurex]

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

[determined4000]

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

Low energy and you want to gain weight?--> eat more
simple

[Mak1n]

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?

[determined4000]

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?

I like to call them vegetables
variety? All you eat is rice for carbs?--> more fruit, potato, oats, veggies, pumpkin, dairy, cereal, beans

[Kekoo]

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

[Mak1n]

I didnt calculated the vegetables and the fruits

You didn't calculated fruits? With all those sugars in fruits you can totally outeat all your cutting and stuff...

[Kekoo]

You didn't calculated fruits? With all those sugars in fruits you can totally outeat all your cutting and stuff...

I eat like 2-3 oranges and 2-3 apples a day ... I avoid eatting bananas . Is that too much ?

[Harry815]

What is FFGY? I see people mention it in their meals.

[determined4000]

I eat like 2-3 oranges and 2-3 apples a day ... I avoid eatting bananas . Is that too much ?

Why would you avoid bananas?
Fruit is too much if it causes you to exceed your calorie allotment

[determined4000]

What is FFGY? I see people mention it in their meals.

Fat free greek yogurt
less sugar,carbs and additives than regular, more protein more $$

[Maxximus98]

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!

[determined4000]

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!

its fine but you dont need nearly that much fat
110g would suffice

[JazzyJess]

Why are you tossing the yolks?

The Yolk has fat in it. The whites of the egg dont. But they both have protien. (My spelling sucks, so I dunno if I spely Protien right.)

[RepTillFailure]

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 Banana