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

[determined4000]

looks right

[aprendiz1]

looks right

There is still one thing that I don't understand.

Since my body fat is so high (35%), I know that I'll need to stick to my goal (lose fat, calorie reduction) for a long period of time (6+ months). During my fitness journey, my BMR and my daily calories based on my goal are going to change, since I'll lose weight.

That being said, the changes aren't so drastic. If I drop from 79kg to 75kg, my BMR will go from 1861 to 1806, and my daily calories from 2047 to 1987.
At the same time, I would need a lower amount of proteins and fat (174g to 165g; 69,6g to 66g).

So here is the tricky question:
How often should I redo my calculations and update my data IF my goal still remains the same?
Every week? Every month? Every 2 months?

[aprendiz1]

I'll go with the 5lbs change per Scooby's recommendation.

[G1ggl3s91]

Hey!

I'm 23, female, 67kg (~147lb) and looking to maintain my weight (leaning out would be awesome, but I would rather have energy and feel good). I do a fairly standard 4 day split (happy to post that too if it helps) and I work killer hours (45+ a week, usually 9-12 hours shifts).

Protein Fats Carbs
Breakfast 27.8 5.65 37.75
Meal 1 40.2 5.1 15.6
Meal 2 35.2 4.6 14
Meal 3 27 3.4 17.9
Snacks 29.9 7.6 7
Meal 5 30.2 7.3 7
Meal 6 28.2 8 0.8
218.5 41.65 100.05

The formatting doesn't transfer :-( total macros are at the bottom.. 218.5P, 41.65F, 100.05C.
Hopefully that makes sense! Thanks heaps!

[Adriana8Lamus]

good diet, keep on it !

[dforster92]

right on. also helps if the op reads the stickies first and knows to aim for 1-1.5 g protein/lbw, at least .4-.5 g fat/lb, and the rest w/ complex carbs and/or more fat. and if you can figure out your maintenance and include that too, also helpful.

I would say get your protein in first, then your fat, then it doesn't matter where the rest of the calories come from. I would argue though that it would be more beneficial to your heart and arteries to fill in the rest of your calories with more protein and carbs. Keeping your fat intake at the minimum level is always recommended.

[dforster92]

Hey!

I'm 23, female, 67kg (~147lb) and looking to maintain my weight (leaning out would be awesome, but I would rather have energy and feel good). I do a fairly standard 4 day split (happy to post that too if it helps) and I work killer hours (45+ a week, usually 9-12 hours shifts).

Protein Fats Carbs
Breakfast 27.8 5.65 37.75
Meal 1 40.2 5.1 15.6
Meal 2 35.2 4.6 14
Meal 3 27 3.4 17.9
Snacks 29.9 7.6 7
Meal 5 30.2 7.3 7
Meal 6 28.2 8 0.8
218.5 41.65 100.05

The formatting doesn't transfer :-( total macros are at the bottom.. 218.5P, 41.65F, 100.05C.
Hopefully that makes sense! Thanks heaps!

If you do the math on your diet,
218.5g P x 4 cal/g = 874 cal
41.65g F x 9 cal/g = 374.85 cal
100.05g C x 4 cal/g = 400.2 cal
Total Cal intake= 1650 cal

According to your body weight your maintenance should be roughly 2,000 (BW x 14). Based on your work hours, I would assume your activity level is pretty high, which means you would have to eat a little more to maintain. I would be surprised if you ate this many calories on a daily basis and did NOT lose weight and get leaner.

In terms of your leaning out comment, your energy levels should not be affected that much in a caloric deficit. Your body will use your fat and muscle to produce its own glucose for energy in a calorie deficit should your overall energy levels should not be affected to a great extent as long as your consuming at least 800 calories. The only fatigue you should feel is at the gym because you lose some muscle mass while cutting.

If you're tired while cutting try caffeine or more sleep!

[sdfhyjdfj]

Whenever I see posts like this I immediately hit the back button on my browser without a moment of hesitation

[SkinnyTina]

If you're tired while cutting try caffeine or more sleep!

More sleep? Definitely. But adding caffeine can have the opposite effect that you want... once you've built up a tolerance and it's no longer working, then you're back at square one.

[wreckdiver273]

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

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

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

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

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

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

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

Is this correct?

That is all good but weightlifting will help you lose weight because the extra muscle will burn more calories even when resting so it helps to throw light weightlifting into a weight loss program. Again, this is for weight loss so only minor lifting is needed

[rdy1107]

I'm around 5'7 and 145 lbs and eat probably around 3-4k calories a day. I haven't formally calculated it, but I eat a ton of food. I avoid sugar as much as possible and always make sure I'm getting my proper amount of fruits/vegetables but other than that I pretty much just eat whatever I can get my hands on within reason. I'm 17 years old, so my metabolism is probably doing a lot of work. I have no idea what percentage my body fat would be, but it's looks very low.

So far, this has worked pretty well for me. All of my lifts went up a lot in the past year and over the summer my body looked better than it ever has.

My question is, would my gains be even better if I ate less? Obviously eating in ridiculous excess hasn't made me fat or anything, but has it still lessened my progress? Or can I keep eating this much without any side effects until my metabolism slows down?

[determined4000]

My question is, would my gains be even better if I ate less? Obviously eating in ridiculous excess hasn't made me fat or anything, but has it still lessened my progress? Or can I keep eating this much without any side effects until my metabolism slows down?

at 17 no
fuel the gains

[mservin21]

hi guys I'm 27 years old and i plan to cut….
weight= 167 lbs i am about 18-22 %bf and 5'7
workout 4 days out of week and two 20 min cardio sessions

current macros.. 1625
125 protien
180 carbs
45 fat

1625 seems low to me but i have been on it for two weeks and have just maintained weight? not sure to lower calories or more cardio? any suggestions would be appreciated thanks guys!!

[determined4000]

hi guys I'm 27 years old and i plan to cut….
weight= 167 lbs i am about 18-22 %bf and 5'7
workout 4 days out of week and two 20 min cardio sessions

current macros.. 1625
125 protien
180 carbs
45 fat

1625 seems low to me but i have been on it for two weeks and have just maintained weight? not sure to lower calories or more cardio? any suggestions would be appreciated thanks guys!!

yes that seems very low
how do you count and track
how active are you

[mservin21]

yes that seems very low
how do you count and track
how active are you

i have a desk job so during the day not very active, i track using myfitnesspal, i work out four days out of the week
for about an hour to 1 1/2,
i started my cut at 174 lbs, and have been lowering my calories by 10% when i don't loose weight so now i am at 1625 calories and i am to the point were i don't know if this is just too low, or should i continue

[determined4000]

i have a desk job so during the day not very active, i track using myfitnesspal, i work out four days out of the week
for about an hour to 1 1/2,
i started my cut at 174 lbs, and have been lowering my calories by 10% when i don't loose weight so now i am at 1625 calories and i am to the point were i don't know if this is just too low, or should i continue

but how do you measure and weight things?

[mservin21]

but how do you measure and weight things?

i measure most of my food by measuring cups, and my protein in oz

[Aaron645]

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

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

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

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

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

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

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

Is this correct?

Looks good.

[RamiroSosa]

Hey guys, does my diet look good ? I'm on a bulk , i'm currently at around 16-18% BF (i think!) at 195 lbs and 6'3, i want to keep on bulking until the end of february, and i've been bulking since january 2014 (i was at 175lbs)
DIET :

510 carbs
125 fat
210 protein

4000 kcal !

I eat mainly pasta, cereals, milk and meat, and i'm talking gainers.


THANKS !

[determined4000]

Hey guys, does my diet look good ? I'm on a bulk , i'm currently at around 16-18% BF (i think!) at 195 lbs and 6'3, i want to keep on bulking until the end of february, and i've been bulking since january 2014 (i was at 175lbs)
DIET :

510 carbs
125 fat
210 protein

4000 kcal !

I eat mainly pasta, cereals, milk and meat, and i'm talking gainers.


THANKS !

less fat and more carbs (or protein if you like)
fat should only be .5g/lb after than you are better off with calorie partioning with the other macros

[RamiroSosa]

less fat and more carbs (or protein if you like)
fat should only be .5g/lb after than you are better off with calorie partioning with the other macros

Yeah thing is, normally my exact macros are 550 C 110 F 200 P, But i'm NEVER able to reach 550 C, and i always go over my fats by 10-15 grams ...

[Jakebrown4]

Hey everyone! 160-165 lbs 5'10". About 2450 calories maintenance with activity level accounted for as I hit the weights 6 days a week. Body fat 17.5% and LBM 140 lbs based on a bioelectrical impedance scale at my gym, however I know the accuracy of these are impeded by drinking a lot of water, and it weighed me at 169 as I had already eaten a couple meals prior. I'm on a cut and mainly having trouble with my macros. The constantly conflicting information in the fitness world is extremely frustrating. Some information says 1g/lb for protein and some 2g/lb. Currently I'm eating 1850 calories, 248g Protein(1.5g/lb), 100g carbohydrates, and 52g fat. After calculating 1.5g/lb of protein and making sure 25% of my calories come from fat, I'm left with 100g of carbs which seems low. Is 1.5g/lb protein necessary on a cut? Should I move protein down and raise carbs? Thanks in advance for the input!

[determined4000]

reduce protein to 1.25g and add carbs

[Dzezy]

Myprotein 15$ discount code ---> MP394651

[bpn87]

Hey everyone been cutting for about a month now and just wanted to get some feedback on progress.

24 years old
5'9 @ 218 lb (current)

Started 10/2/14 @ 224.8 lb
Today 11/3/14 @ 218.1 lb

Calories ~2,200-2,300
Current macros:

60-65g fat
150-160g protein
230-260g carb
35-40g fiber

Body fat around ~25%

Micros: 2 servings of fruit and veggies each/day
Supplements: Whey protein (when needed), BCAA's


Current goals is to cut to about 175-190lb or 13-15% BF. Am I dropping calories too fast or should I slow it down to preserve muscle? Still gaining strength, especially after having shoulder surgery. How does everything look? Should I keep cutting with these macros until I plateau and then attempt a refeed before re-adjusting macros?


Thanks

[determined4000]

Hey everyone been cutting for about a month now and just wanted to get some feedback on progress.

24 years old
5'9 @ 218 lb (current)

Started 10/2/14 @ 224.8 lb
Today 11/3/14 @ 218.1 lb

Calories ~2,200-2,300
Current macros:

60-65g fat
150-160g protein
230-260g carb
35-40g fiber

Body fat around ~25%

Micros: 2 servings of fruit and veggies each/day
Supplements: Whey protein (when needed), BCAA's


Current goals is to cut to about 175-190lb or 13-15% BF. Am I dropping calories too fast or should I slow it down to preserve muscle? Still gaining strength, especially after having shoulder surgery. How does everything look? Should I keep cutting with these macros until I plateau and then attempt a refeed before re-adjusting macros?


Thanks

2 servings!
try 6 servings veg and a couple of f

[Mrpb]

Is 1.5g/lb protein necessary on a cut?

No 1 gram per lb would already be more than enough.

[Catman10]

I like

[wthurston]

I'm 17, 5'11" and around 155 lbs. I've technically been training for about a year with my goal being muscle mass gain but I have been very inconsistent and have never followed a careful plan incorporating both my exercise and diet. I have experienced some growth in my chest, shoulders and arms but weigh about the same as when I began. I am definitely still skinny, although I have at least grown enough that people have noticed a difference. I'm determined to get serious and begin an organized plan.

When I calculate my TDEE, I'm not sure what to put for my activity level, and so I'm having a hard time figuring out just how many calories I need. I'm a high school student, so I sit at a desk for about 7 hours, 5 days a week. I don't play sports often so the only real exercise I get on a regular basis is when actually working out. The plan I'm going for is a 5 day split, and each workout will probably be between 30-60 minutes of lifting. I also want to do 5-6 days a week of cardio. Usually I do 30 minutes with my average heart rate about 165, so I burn around 450-500 calories. Overall would this be a light or moderate activity level? Does 2800-3000 calories sound about right? My goal is muscle gain with minimal fat gain. Also I'm aware that some people say lots of cardio while trying to bulk is counterproductive, but couldn't I just eat more to compensate for the calorie burn?

Using the calculator on iifym.com and choosing 5 days of exercise a week with the 'text book' bulking goal, it gives me 2818 cals, 427 carbs, 155 protein and 54.3 fats.

Any opinions or advice would be appreciated, thanks.

[determined4000]

Any opinions or advice would be appreciated, thanks.

at 17 you shouldnt be tracking cals or macros
since you are still growing and developing no calculator can esimate tour needs
they are only for people who are done with development

I would suggest you start just eating balanced meals (incorporating protein, carbs and fat at each one) and adding in snack to fuel your hunger and adding larger portions when your weight isnt increasing

Thats the best way to go about things

Then do a proven program for training like Starting Strength, stronglifts, etc