Diet Critique

  1. New Member
    Synthetik's Avatar
    Join Date
    Oct 2005
    Posts
    90
    Rep Power
    155
    Level
    8
    Lv. Percent
    84.7%

    Diet Critique


    When trying to shred fat, what is your calorie % from carbs? Here are my stats:

    5'6
    180lbs
    >20% bf
    Weight train 5x per week
    Cardio 5x per week: 35min stair climber

    Here is what my diet looks like, let me know what u think:

    190g protein
    137g carbs
    60g fat


    4 EGG WHITES
    2 SLICES TURKEY HAM (EXTRA LEAN; 98-99% FAT FREE)
    1 SLICE OF 100% WHOLE WHEAT BREAD
    1 CUP GREEN TEA / WATER
    MULTI-VITAMIN/MINERAL


    1oz RAW ALMONDS (ABOUT 23 KERNELS)
    1 SCOOP WHEY PROTEIN SHAKE

    4oz CHICKEN BREAST COOKED IN OLIVE OIL
    1 CUP VEGETABLES
    WATER


    1 SCOOP WHEY PROTEIN W/2 TABLE SPOONS OF FLAXSEED
    1 SMALL APPLE

    1 CAN TUNA HEATED W/1 TBSP OLIVE OIL
    CUP BROWN RICE
    VEGGIE SALAD W/SMALL AMOUNT OF FAT FREE DRESSING
    WATER

    WORKOUT

    PROTEIN POST WORKOUT DRINK

  2. Binging on Pure ****ing Rage
    Mulletsoldier's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Jan 2006
    Posts
    12,226
    Rep Power
    27064
    Level
    67
    Lv. Percent
    41.01%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Although your foods are cleaned and it seems you are headed in the right direction I think you may be eating too few calories, even for a cut..But I can't accurately tell you that without your age, because I do not know your BMR..That and you definitely need more protein if you want to retain muscle, and by my calculations that is 226 grams of carbs.
  3. New Member
    johngalt's Avatar
    Join Date
    Jul 2005
    Age
    30
    Posts
    31
    Rep Power
    128
    Level
    5
    Lv. Percent
    17.32%

    Might want to throw some casein protein (cottage cheese) along with some healthy fats into your diet. Eat them right before bed...
    •   
       

  4. New Member
    Synthetik's Avatar
    Join Date
    Oct 2005
    Posts
    90
    Rep Power
    155
    Level
    8
    Lv. Percent
    84.7%

    I'm 26yrs old. I did bump up the protein to over 200 grams. So my cals went up just a bit. Should I include more carbs, or bump up the cals through healthy fat calories? Thanx for your replies!
  5. dsl
    officially an adult
    dsl's Avatar
    Join Date
    Jun 2004
    Age
    30
    Posts
    630
    Rep Power
    442
    Level
    21
    Lv. Percent
    23.44%

    your fats are fine, but you are only eating around 1900 cals. You should definately be eating more protein and more carbs.

    try someting more like 250 carbs and protein plus 60 fat. Also, what's in your pre and post workout shakes?
  6. New Member
    Synthetik's Avatar
    Join Date
    Oct 2005
    Posts
    90
    Rep Power
    155
    Level
    8
    Lv. Percent
    84.7%

    preworkout, dats something i have not added as of yet. Post workout is 20g whey protein, 15g maltodextrin, 15g dextrose.
  7. Binging on Pure ****ing Rage
    Mulletsoldier's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Jan 2006
    Posts
    12,226
    Rep Power
    27064
    Level
    67
    Lv. Percent
    41.01%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Yeah, you should bump your calories to around 2400-2500 cals...If you are on a cut I suggest you switch from using malto/dext Post WO because there is a danger there for adipose storage..Think about switching to a lower GI Post WO..You should also be taking in some high-quality carbs 45min-60min pre workout..Couple of things to think about
  8. New Member
    Synthetik's Avatar
    Join Date
    Oct 2005
    Posts
    90
    Rep Power
    155
    Level
    8
    Lv. Percent
    84.7%

    thanx for the replies, i will recalculate my diet
  9. Board Supporter
    Funny Monkey's Avatar
    Join Date
    Sep 2004
    Posts
    360
    Rep Power
    304
    Level
    17
    Lv. Percent
    45.84%

    yeah I would bump up the cals also. Something that always helps me stay sane too is have a chat eal every week or every other week. You will also benifit from the metabolism spike as well.
  10. Registered User
    jonny21's Avatar
    Join Date
    May 2005
    Age
    46
    Posts
    2,254
    Rep Power
    3915
    Level
    34
    Lv. Percent
    95.9%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Mulletsoldier
    Yeah, you should bump your calories to around 2400-2500 cals...If you are on a cut I suggest you switch from using malto/dext Post WO because there is a danger there for adipose storage..Think about switching to a lower GI Post WO..You should also be taking in some high-quality carbs 45min-60min pre workout..Couple of things to think about
    Honestly, if he is taking in that few calories I do not think there is any risk for adipose storage from 30g of CHO no matter how high the GI. It isn't necessary to take the high gi carbs but that is personal choice. If he has figured them in it and is below maintenance calories then it won't really matter.

    >20%BF, I'd be looking to put a larger engine to burn more gas. More muscle=higher metabolic rate=burn more fat. You have some time to put on some LBM and cut some fat before the summer Lean bulk thru mid-april, then cut until July. JMO
    Give a man a fish, feed him for a day. Teach a man to fish, feed him for life. Lao Tse 6th century BC
  11. New Member
    SirThor's Avatar
    Join Date
    Feb 2006
    Posts
    11
    Rep Power
    111
    Level
    2
    Lv. Percent
    78.67%

    I think you need to add some more protein in your diet. Right now your eating just enough to maintain the muscle that you have already. If you are trying to put on some more lean mass at the same time or your cutting off the fat you are definitely going to have to add more protein.JMO
  12. New Member
    Synthetik's Avatar
    Join Date
    Oct 2005
    Posts
    90
    Rep Power
    155
    Level
    8
    Lv. Percent
    84.7%

    Thanx everyone. I have recalculated my diet. I've taken out the simple carbs and replaced them w/complex ones. Now all my carbs come from complex/fibrous. The reason why i'm cutting now is for my wedding. I'll be headed to cancun, and man, I need to get rid of my fat! Thanx again!
  13. New Member
    Synthetik's Avatar
    Join Date
    Oct 2005
    Posts
    90
    Rep Power
    155
    Level
    8
    Lv. Percent
    84.7%

    Ok guys, so far I have not lost weight, and actually increased! I have noticed increase in strength and the good thing I have noticed that my muscles are not diminishing. But I feel that I am not doing something right. This is how I changed my diet, let me know if you think I still need to change it. Here is a sample of one day, which is very similar for the rest of the days on my macros. By the way, here are my stats again:

    26yrs old
    185lbs
    5ft 6in
    Daily activity level: office job/student
    Of course I workout 5x per week

    6 EGG WHITES
    ½ CUP OATS
    1 CUP GREAN TEA

    ½ CUP OATS
    1 SCOOP WHEY PROTEIN SHAKE
    2 TBS FLAXSEED

    6oz CHICKEN BREAST COOKED IN OLIVE OIL
    ½ CUP BROWN RICE
    1 CUP BROCOLLI

    2 SCOOP WHEY PROTEIN
    ½ CUP OATS
    2 TBS FLAXSEED

    6 OZ SALMON
    ½ CUP BROWN RICE
    1 CUP BROCOLLI

    PROTEIN POST WORKOUT DRINK

    This is what I calculated:

    PROTEIN: 253.5g ~45%
    CARBS: 199.5g~ 35%
    FAT: 51.5g~ 20%

    Total Cals: 2275.5

    Should I increase my cardio to 45min per session and change it ot first thing in the morning? I will be starting ALCAR and ALA sometime next week, along with Ephidrine/Caffiene stack. Hopefully this should help out. Let me know what u all think. Thanx again.......
  14. New Member
    Synthetik's Avatar
    Join Date
    Oct 2005
    Posts
    90
    Rep Power
    155
    Level
    8
    Lv. Percent
    84.7%

    Man, my I can finally notice my body changing! The mistake I did at the beggning was that I was too rapped up on scale numbers. Also, I didnt take my bf%. But by using the best method of all, which is my mirror, I can see where My back is shaping up, my gut has seriously gone down, and so has my face fat! LOL. I have not lost any size from my arms. As a matter of fact, I gained some size on my quads! Man, I finally see how a major difference on choosing the right sources of food makes! Thanx for all your help.

    I think I'm still gonna lower my fat about 10 g less about 4 weeks before my wedding. I want to drop more fat cause I want to get nice tans in the beaches of Cancun for my honeymoon.
  

  
 

Similar Forum Threads

  1. Bulking diet critique (YellowJacket??)
    By Blazer88 in forum Weight Loss
    Replies: 15
    Last Post: 10-20-2011, 11:51 AM
  2. Bulking diet, critique please
    By DrBobbo in forum Bulking
    Replies: 37
    Last Post: 06-04-2007, 11:38 PM
  3. Diet Critique please..
    By Kristopher in forum Weight Loss
    Replies: 11
    Last Post: 07-14-2005, 11:34 AM
  4. Begining of my bulk/mass gain diet - critique please
    By captain chet in forum Weight Loss
    Replies: 15
    Last Post: 06-10-2005, 08:55 AM
  5. need a diet critique
    By Cold in forum Weight Loss
    Replies: 17
    Last Post: 05-03-2005, 04:32 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in