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

[GoodNight21]

200g protein = 800 cals not 720

My bad, but that is just 80kcal, When you first replied you said your macro calories exceed 3k? What do you mean

[determined4000]

My bad, but that is just 80kcal, When you first replied you said your macro calories exceed 3k? What do you mean

you said you were aiming for 3k
those macros add up to over 3k

[GoodNight21]

you said you were aiming for 3k
those macros add up to over 3k

100g fat x9= 900
180g pro x4= 720
300g carbsx4= 1200
total 2820,
ill add 100 more kcal. 2920. Thats not more than 3k..

[AshellyW]

Hello, im trying to shed fat. Im 5'4.5" weight 157 bf about 25%. I work out 5 days a week.

I did.my best at calculating my macros for "shreding"..

Protein: 99.4g
Fats:49.7g
Carbs:210g

Puts cals at 1687....... critique please!

[determined4000]

Hello, im trying to shed fat. Im 5'4.5" weight 157 bf about 25%. I work out 5 days a week.

I did.my best at calculating my macros for "shreding"..

Protein: 99.4g
Fats:49.7g
Carbs:210g

Puts cals at 1687....... critique please!

increase protein 25grams and lower carbs

[AshellyW]

increase protein 25grams and lower carbs

So lower carbs by 25 and bring up protein 25, right? Just wanna make sure. thank you!

[determined4000]

So lower carbs by 25 and bring up protein 25, right? Just wanna make sure. thank you!

yes

[AshellyW]

yes

Sweet, thanks again!

[Exhorter]

I've been cutting for over 5 months now and have lost almost 80lbs. Things are slowing down for me some even though I still need to lose about 60+ more lbs. So I have started looking at my diet more. Anyone want to give some suggestions on what you think I should do to it?

Age: 36
Workout 5-7 days a week with 2-3 days cardio
Currently on "Shortcut to size" program
current weight 260 lbs
Current height: 5'11

I took my last 7 days to calculate an average on cals and macros per day:

Cals: 1880
Fat: 67
Pro: 205
Carb: 135

Most of this is made up of chicken, peas, corn, eggs, ham, bread, protein shakes, turkey, onions, sirloin steak, salad mix, and tuna.

Anyone want to throw any suggestions out or should I just stick to what I have now?

[240Dbio]

projected food intake: 2800-3000
breakdown: Protein, fat, and carbs. 262.5g protein/87.5g fat/ 192.5 grams of carbs

Goals: Gain
Stats: 27 years old 5'8-5'9 175 18-20%bf LBM=140;
activity level; lift 5 days a week; cardio light 20 mins before and after workout; just before (most of the time) (15% incline 3mph treadmill to be exact) twice a week go for a run 2-3miles.

Any recommendations?

Unimportant information: I hate carbs. The best results I found for cutting...(not gaining) was chicken, broccoli, potato; protein shake repeat. I think I was at 155 grams protein 87grams of fat; cant remember the carbs. I found it difficult to maintain the meal day in day out. But it did work very well for cutting.

Thanks in advance

[bigdillovesu]

Hi need help cutting........... Stats : Age 25. Activity level : low Height : 6'1 ....weight : 209.. Bodyfat = not sure , used one of those crap handheld bodyfat devices and got 15% , but I read those are inaccurate. Gonna guess 18-20% , look at my profile pic.
Macros
Protein : 200
Carbs : 150
Fats : 55
Calories 2400

Lifting 3x-x4 a week , intense half mile sprints x2 a week on the treadmill ( combined with walking and jogging )

[determined4000]

Hi need help cutting........... Stats : Age 25. Activity level : low Height : 6'1 ....weight : 209.. Bodyfat = not sure , used one of those crap handheld bodyfat devices and got 15% , but I read those are inaccurate. Gonna guess 18-20% , look at my profile pic.
Macros
Protein : 200
Carbs : 150
Fats : 55
Calories 2400

Lifting 3x-x4 a week , intense half mile sprints x2 a week on the treadmill ( combined with walking and jogging )

fats should be .4g/lb lbm as a min

[smdk]

Hi guys! New here...tried to read all the stickies and calculate properly, don't bite my head off if I'm wrong here.
Height: 5'8"
Weight: 80kg
BF: Never had it formally done, and to be honest I don't really look like any of the pictures since I have a small waist but big legs so probably somewhere around 22-24%? Sorry if that's not very helpful!
Goal: To be a shredded goddess and still maintain my muscle...basically I want more definition...probably a BF around 15-17%?

So my macros:

Carbs: 186
Fat: 52
Protein: 164
Total Cals: 1874

Any feedback would be very much appreciated! Thanks in advance xo

[determined4000]

should be closer to 1g/kg in fat

[smdk]

Alright I'll do some tweaking! Thanks!

[Wilonso]

15%BF BMR - 2300 Including daily expenditure 3500. I am trying to cut so my cals are at 3000

P338/45%
C225/30%
F83g/25%

I workout 4 times a week with a 20min cardio session twice a week directly after lifting. I also have a 1 hour rugby session on tuesday and 2 hour session on thursday. My job means im sat on my ass for 8 hours straight pretty much.

2 weeks into the cut and i havnt dropped, After my dexa bf scan they did tell me that i had an incredibly slow metabolism not too sure if that will affect me dropping weight like anyone else ?

Any advice is appreciated.

[determined4000]

way too much protein
up your carbs

[Wilonso]

way too much protein
up your carbs

Would you suggest a 40/40/20 ? To keep it simple ? or even a P35/C40/F25 ?

[determined4000]

Would you suggest a 40/40/20 ? To keep itsimple ? or even a P35/C40/F25 ?

I would suggest you base your macros around bw not %s

[kevinkrieger]

I ate a lot of chocolate. But now i keep dairy to maintain myself and allow myself to eat necessary carbs. Thanks again for your post. I am gonna to be more diet conscious.

[kickboxgirl29]

Hey guys, looking for some help on my diet. I've lost about 50 pounds (kickbox three days a week, resistance band training three days a week), and am finding everything is starting to slow down. I had a lot of nutritional advice to start my journey through staff at my gym, but now that I'm not strictly just "OMG I NEED TO LOSE WEIGHT," I'm questioning some of their helpful hints... they push for egg whites and I want the whole damn egg... And I'm taking progress pics monthly this year and noticed hardly ANY change in my pics and measurements from Jan to Feb. I'm thinking something needs to be done.

100g carbs
150g protein (170g on strength days)
50g fat
1300-1500 cals

My goal is just to shed fat and build muscle. I'm currently 26 y/o female, 175 lbs., 32% bf, 5'1''. I just worry about wasting time eating the wrong foods. I'm really willing to eat basically the same food six days a week, just want a push in the right direction so I can plan this out! Thanks, everyone!

[ConnorMann]

MY STATS - February 2014
50 years old
5’11”
274 lbs
36% bodyfat

GOALS
Reduce body fat to 23% range by the end of 2014

CURRENT NUTRITION
Eat 1850 calories
Follow roughly a 185g protein, 116g carbs, 72g fat
Over gallon 128oz of water a day

I eat gluten free, dairy free other than whey protein
Drink 2-3 glasses of red wine a week

SUPPLEMENTS
GNC Mega Men Joint Vitapak
40.50mg testosterone gel

WORKOUT SCHEDULE
Monday 45-60 minutes Stronglift 5x5, 20 minutes treadmill at 6 - 8 elevation

Tuesday 100 standing Cable Crunches, 11 minutes on rebounder/trampoline

Wednesday 45-60 minutes Stronglift 5x5, 20 minutes treadmill at 6 - 8 elevation

Thursday 100 standing Cable Crunches, 11 minutes on rebounder

Friday 45-60 minutes Stronglift 5x5, 20 minutes treadmill at 6 - 8 elevation

Saturday 11 minutes on rebounder

Sunday 11 minutes on rebounder


I appreciate any direction

[jlat495]

27 yr old male
5'9"
175.4 lbs
Probably 18-20% BF

Supplements: Creatine Mono (Currently Loading Phase), C4 preworkout, protein shakes

I have been reading extensively on this and have been working out 4 days a week for 3 weeks using this split: muscleandstrength.com/workouts/dougs-4-day-split-workout.html. So far it has been effective in that I have been able to increase the weight for each excersize weekly. My diet plan is fairly decent, at least I think, and would like some honest critiquing of it. I have read so many articles stating to go one way and others to go another way and it is frustrating! I have the drive to be fit and just need the confidence from my peers to give me that extra boost. Anyways here are my stats for trying to CUT:

BMI: 1855 cals
TDEE: x 1.5 = ~2800
Calorie goal: 2200-2300 cals per day
50% protein / 275g daily
30% carbs / 165g daily
20% fats / 48-50g daily


Currently laid out as a 5 meal plan targeting averages of:

440 cals
50g protein
33g carb
10g fat



I feel that the protein intake may be a bit high and perhaps the carbs are on the low side. These are my target goals. However realistically this is what my first week of meals has looked like with a yo-yo weight loss/gain:

~2295 calories
~68g fat
~175g carbs
~200g protein

As example, tonight I had:

2200 cals
69g fat
185g carbs
210g protein


Is this reasonable to use to gain muscle while cutting the fat off? Or does this diet plan need tweaking? Any and all advice/critiques are greatly appreciated!! PS I can post pics for BF estimator (Calculator says roughly 18%)


-Jeff

[determined4000]

dont base your macros on %s, but rather g/lb LBM
YOu need at least 1g/lb in protein and .45g/b in fat
rest can be what you like to meet cal needs

[jlat495]

dont base your macros on %s, but rather g/lb LBM
YOu need at least 1g/lb in protein and .45g/b in fat
rest can be what you like to meet cal needs

So my diet should always hit my weight in protein at a minimum, .45g per lb of weight, and what about carbs/cals? Keep cal target at 2200 or so?

[determined4000]

So my diet should always hit my weight in protein at a minimum, .45g per lb of weight, and what about carbs/cals? Keep cal target at 2200 or so?

si.

[jlat495]

si.

My weight should be decreasing per week on this diet correct? Or will I see an increase due to being on the Creatine mono? (Water weight) I feel full after each meal and often think to myself that I might be eating too much to cut. If I see weight gain after a month should I cut back or should I cut back on cals sooner? (say 2 weeks?) Thanks for the replies it is greatly appreciated!


-Jeff

[determined4000]

adjust cals up and down based on weekly progress

[jlat495]

adjust cals up and down based on weekly progress

Do I need to eat high carb meals at certain points? IE Post/Pre workout? I've been keeping a journal and my meals are pretty much all average for the macros, not heavy on a certain macro for a certain meal etc.

[determined4000]

no
meal timing is largely irrelevant
as long as you are having some amount of protein and carbs near your WO (pre or Post) you are fine