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  1. #1
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    - x -



    Greetings gentlemen

    Post logs of your nutrition!
    *Serious posters only*

    This is a general chat thread and crew for people that are devoted to nutrition.

    Let the encouraging begin!



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    Last edited by PhiDelt234; 11-24-2012 at 12:20 AM.
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  2. #2
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    Today was my cheat day (currently on a cut)

    Breakfast: 5 eggs
    400 calories

    Snack: Cinnabuns x 2
    700 calories
    Protein Shake
    150 calories

    Lunch:
    5 inch steak sandwhich
    500 calories
    Protein Shake
    150 calories

    Snack:
    Protein Shake
    150 calories

    Dinner:
    Pizza slices x 3
    700 calories
    Protein Shake
    150 calories

    Post Dinner:
    Half cup ice cream
    400 calories
    Protein Shake x 2
    300 Calories

    TOTAL CALORIES: 3,500

    Edit: Forgot to add I had some micros aswell, vegetables and salad for dinner
    Not bad for a cheat day considering this was my thanksgiving day due to moving it
    Last edited by PhiDelt234; 11-24-2012 at 12:33 AM.
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  3. #3
    in - drin - ga Indringa's Avatar
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    Diet's looking good, man!
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  4. #4
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    Originally Posted by Indringa View Post
    Diet's looking good, man!
    Thanks man I cheated hard today lol will be going back to my regular diet tomorrow
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  5. #5
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    Originally Posted by PhiDelt234 View Post
    Thanks man I cheated hard today lol will be going back to my regular diet tomorrow
    Strong this, most of my thanksgiving leftovers are gone now . Time to buckle down and hit my cut hard. Good job on still hitting your protein intake, I tend to forget about that on cheat days lol

  6. #6
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    Originally Posted by SeazBrah View Post
    Strong this, most of my thanksgiving leftovers are gone now . Time to buckle down and hit my cut hard. Good job on still hitting your protein intake, I tend to forget about that on cheat days lol
    Thanksgiving leftovers are the best lol best of luck on your cut
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  7. #7
    Platinum Member TorontoBrah's Avatar
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    Been dreamer bulking since late August, feels bad man. Need to go on a small cut so I'll try to post my diet here!

    Good luck brahs
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  8. #8
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    Originally Posted by TorontoBrah View Post
    Been dreamer bulking since late August, feels bad man. Need to go on a small cut so I'll try to post my diet here!

    Good luck brahs
    Welcome to the thread man, wish I was bulking lol
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  9. #9
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    How's it going guys
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  10. #10
    Brahhed SeazBrah's Avatar
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    Sup nikka's. I'm going to start logging my diet in here starting tomorrow... Since I slept in most of the day and now i'm about to go ham on some pizza and breadsticks for the walking dead/dexter tonight lol.

  11. #11
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    Originally Posted by SeazBrah View Post
    Sup nikka's. I'm going to start logging my diet in here starting tomorrow... Since I slept in most of the day and now i'm about to go ham on some pizza and breadsticks for the walking dead/dexter tonight lol.
    That's awesome man! Looking forward to it. my cheat already passed
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  12. #12
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    This looks great. Would love to join this and be serious about it as well.

    Currently just tracking my macros on myfitnesspal.

    Last edited by Lionology; 11-25-2012 at 08:50 PM.

  13. #13
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    Looking good sir, what weight are you going to be cutting to?

    I may drop by to log my stuff from time to time
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  14. #14
    ◆◆◆◆◆◆◆◆◆ PhiDelt234's Avatar
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    Originally Posted by angryguywalking View Post
    Looking good sir, what weight are you going to be cutting to?

    I may drop by to log my stuff from time to time
    Thanks, I'll be cutting down to 172-174 lbs. I started from 204 lbs. At 172 I should be like 8% body fat.
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  15. #15
    I'm not that bright phikappa's Avatar
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    Thanks for the invite, bro. Good luck with the diet. 6'2" @ 172lb? You gonna be LEAN!
    The beatings will continue until morale improves.

  16. #16
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    Originally Posted by phikappa View Post
    Thanks for the invite, bro. Good luck with the diet. 6'2" @ 172lb? You gonna be LEAN!
    No problem man I should shredded at 172, I may stop at 174 because 172 sounds too low.
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  17. #17
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    thx phidelt for the invite.

    currently sitting at upper 190's, probably 9-10ish% BF (veins through chest, shoulders, arms and a few through quads and abs). Still looking to add lean mass.

    I've been on a blood type diet for around 6 yrs. Got set up with this though a nutritionist I went to for around four yrs. I eat five meals per day at around 3200 to 3500 calories per day. meals 1 thru 4 are the same all week. I prep those on sunday. the fifth meal is usually different (and prepped by the wife) so it isn't as strict as the first four.

    here are meals 1 thru 4

    #1
    1 cup egg whites
    1.25 cut of oats
    1 tbs of olive oil butter
    1/2 cut of blueberries
    1.5 tbs natural almond butter

    #2
    2 slices of ezekiel flourless bread
    2 tbs of grapeseed mayo
    mustard
    6.25 oz of turkey or chicken breast
    20-25 almonds

    #3
    same as #2

    #4
    one slice of ezekiel bread
    1 tbs of natural peanut butter
    2 scoops of protein powder
    2 cups of almond milk

    #5
    (sample)
    8 to 10 oz steak or fish (salmon, halibut) or pork
    1.5 cup (cooked) brown rice with mushrooms or veggies

    maybe I'll a greek yogurt if I have a sweet tooth.

    sorry I don't have the calories listed. I've logged this set up for so long, it's locked in my memory and not the computer.

  18. #18
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    Originally Posted by byrnebv View Post
    thx phidelt for the invite.

    currently sitting at upper 190's, probably 9-10ish% BF (veins through chest, shoulders, arms and a few through quads and abs). Still looking to add lean mass.

    I've been on a blood type diet for around 6 yrs. Got set up with this though a nutritionist I went to for around four yrs. I eat five meals per day at around 3200 to 3500 calories per day. meals 1 thru 4 are the same all week. I prep those on sunday. the fifth meal is usually different (and prepped by the wife) so it isn't as strict as the first four.

    here are meals 1 thru 4

    #1
    1 cup egg whites
    1.25 cut of oats
    1 tbs of olive oil butter
    1/2 cut of blueberries
    1.5 tbs natural almond butter

    #2
    2 slices of ezekiel flourless bread
    2 tbs of grapeseed mayo
    mustard
    6.25 oz of turkey or chicken breast
    20-25 almonds

    #3
    same as #2

    #4
    one slice of ezekiel bread
    1 tbs of natural peanut butter
    2 scoops of protein powder
    2 cups of almond milk

    #5
    (sample)
    8 to 10 oz steak or fish (salmon, halibut) or pork
    1.5 cup (cooked) brown rice with mushrooms or veggies

    maybe I'll a greek yogurt if I have a sweet tooth.

    sorry I don't have the calories listed. I've logged this set up for so long, it's locked in my memory and not the computer.
    Impressive to see your weight at that body fat percentage. Great log man, I've been considering swapping out regular mayo for vegan mayo. I see your diet consists of a lot of almonds which is my favorite thing to incorporate in my bulk because its high in calories and protein. I actually never thought about having both almond butter and peanut butter. Thanks for logging your diet, I've learned a couple of new things from your diet that I'll be incorporating into mine.
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  19. #19
    Brahhed SeazBrah's Avatar
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    Originally Posted by byrnebv View Post
    currently sitting at upper 190's, probably 9-10ish% BF (veins through chest, shoulders, arms and a few through quads and abs). Still looking to add lean mass.
    Sick dude, that's exactly where I want to be at.


    Here's my log for the day. Feeling pretty good, surprisingly full lol.

    Grub:

    #1. - Protein shake(2 scoops vanilla whey, 2tbls of peanut butter, 1/2 cup of oats) 2 boiled eggs.

    #2. - Chicken tenderloins with 2 cups of diced green/red peppers

    #3. - Steamed chicken with broccoli. 1/2 cup of brown rice.

    #4. - Canned tuna with 1/2 cup of brown rice.

    Post Workout - Protein Shake (2 scoops chocolate mint whey, 2 tbls peanut butter) 3 large egg whites

    Macros:

    Fats: 62g

    Carbs: 132g

    Protein: 239g

    Calories: 2019

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    Originally Posted by SeazBrah View Post
    Sick dude, that's exactly where I want to be at.

    are you bulking or cutting? I figure cutting by the calories logged above.

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    Originally Posted by byrnebv View Post
    are you bulking or cutting? I figure cutting by the calories logged above.
    Cutting, I'm starting a 12 week cut today. Afterwords depending how I look and feel, I'll either eat at maintance for a bit or start a nice proper bulk.

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    Originally Posted by SeazBrah View Post
    Sick dude, that's exactly where I want to be at.


    Here's my log for the day. Feeling pretty good, surprisingly full lol.

    Grub:

    #1. - Protein shake(2 scoops vanilla whey, 2tbls of peanut butter, 1/2 cup of oats) 2 boiled eggs.

    #2. - Chicken tenderloins with 2 cups of diced green/red peppers

    #3. - Steamed chicken with broccoli. 1/2 cup of brown rice.

    #4. - Canned tuna with 1/2 cup of brown rice.

    Post Workout - Protein Shake (2 scoops chocolate mint whey, 2 tbls peanut butter) 3 large egg whites

    Macros:

    Fats: 62g

    Carbs: 132g

    Protein: 239g

    Calories: 2019
    Nice macros, I'm cutting aswell. I haven't been keeping track of my macros as much as focusing on my calorie deficit. I've been aiming for around 2000 calories a day. I'll post my diet on here later today, I'll add up all the macros for the first time. My diet looks closely similar to yours though.
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    Started my cut today

    Meal 1
    Protein shake + banana + peanut butter 1tb

    Meal 2
    Apple + 1/2 cup grapes & protein shake

    Meal 3 (post workout)
    Chicken breast, 2 whole wheat breads

    Meal 4
    Whole wheat spaghetti + 3 meatballs

    Calories: 1,600
    Fat: 60g
    Carbs: 145g
    Protein: 140g

    Need to up my protein but too full today, dat spaghetti and meatballs had too much sodium lol
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    Originally Posted by TorontoBrah View Post
    Started my cut today

    Meal 1
    Protein shake + banana + peanut butter 1tb

    Meal 2
    Apple + 1/2 cup grapes & protein shake

    Meal 3 (post workout)
    Chicken breast, 2 whole wheat breads

    Meal 4
    Whole wheat spaghetti + 3 meatballs

    Calories: 1,600
    Fat: 60g
    Carbs: 145g
    Protein: 140g

    Need to up my protein but too full today, dat spaghetti and meatballs had too much sodium lol
    good calories for cutting. do you normally go that low?

    it seem for me when cutting, I have to go from 3000+ to the low 2000's. pretty dramatic, but I think it is due to my age.

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    Your calorie intake is so low mirin lol I try my best to keep my calorie intake as low as I can get it while still satisfying my protein requirements and the lowest I can get it at is 2000 calories. I don't really follow the whole 10-15% deficit bellow maintenance rule.
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    Originally Posted by TorontoBrah View Post
    Started my cut today
    Good luck with the cut mah dude!

    Log for the day.

    Grub:

    #1. - Protein shake(2 scoops vanilla whey, 2tbls of peanut butter, 1/2 cup of oats) 2 scrambled eggs.

    #2. - 6oz Steak with 1/2 cup whole wheat penne rigate

    #3. - 3 Chicken breast fillets with 1/2 cup of brown rice

    #4. - Canned tuna, mustard, with 2 slices of light style bread

    Post Workout - Protein Shake (2 scoops chocolate mint whey)

    Macros:

    Fats: 64g

    Carbs: 138g

    Protein: 254g

    Calories: 2075

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    it's been a while since I've "cut". seeing many of you at 2000 calories is bringing back some not so pleasant memories. I forgot how difficult it is.

    do most of you have a certain goal in mind to keep you on track? that is really the only way I can stay on course...a future event to work towards.

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    Originally Posted by byrnebv View Post
    good calories for cutting. do you normally go that low?

    it seem for me when cutting, I have to go from 3000+ to the low 2000's. pretty dramatic, but I think it is due to my age.
    Yup I still feel really hungry at the end of the day, used to eating 2,000 - 2,200 calories. I just have a low BMR which personally is horrible because I have a huge appetite lol

    Originally Posted by PhiDelt234 View Post
    Your calorie intake is so low mirin lol I try my best to keep my calorie intake as low as I can get it while still satisfying my protein requirements and the lowest I can get it at is 2000 calories. I don't really follow the whole 10-15% deficit bellow maintenance rule.
    Yea brah gotta do what works for you
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    SeazBrah nice protein intake for the amount of calories you're taking in.

    Well for the first time I added up my diet macros and calories and it was a major wake up call. I thought I was getting in about 1800 calories but it turns out it was a lot less after I added everything up. Also, my macros are pretty low.

    Breakfast: 5 eggs 350 calories 25 g fat 30 g protein 2.5 g carbs

    First snack: Protein shake 1 1/2 scoops 180 calories 1.5g fat 4g carbs 36g protein

    Second snack: protein shake 1 1/2 scoops 180 calories 1.5g fat 4g carbs 36g protein

    Dinner: Tuna 150 calories 2.5g fat 32g protein 0g carbs
    Mayo 90 calories

    Third snack: protein shake 2 240 calories 2g fat 6g carbs 48g protein

    1190 calories

    Macros
    182g protein

    32.5g fat

    16.5g carbs

    how bad is it that I wasn't hitting my macros? Ive went down from 204 lbs to 184 lbs so far. I've been measuring and I've lost an inch off my arms so far. Any critiques are welcome.
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    I wished I would have added up my macros and calories a long time ago. I've been cutting for about 3-4 months now. Some weeks my weight wouldn't budge.
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