Need a decent diet plan
- Thread starter shaun1988
- Start date
soul0wner
Well-known member
Total daily energy expenditure.
broken bottle
Active member
Total daily energy expenditure. But you would have known that if you googled the calculator.
The Solution
Legend
If your TDEE is 3108 then you will be eating plenty of carbs. Whats wrong with Carbs? They are protein sparing when your fat and protein minimums are met and are beneficial for energy. They dont make you fat, a caloric surplus does. This is why carbs gets a bad wrap.
1g/lb of protein
20% at least of your diet from fats (if you want to raise it to 25% because you dont seem to want carbs then thats fine)
Then the rest would be carbs.
Very simple and easy
so 180-190g of protein would be fine for you
3100 % 20 = 70g
420g of Carbs (remaining kcals)
so if you want to go 25ish % of fat you could bump it to like 85g
So carbs would drop the 385 and fat to 85g
Coco91
New member
I feel that I'm getting in shape everywhere else just not my stomach, it's not a great deal but I just want ripped and and obliques, (the full package ha) I train hard 6-7 times a week, I eat hard, daily protein intake is around 200-250grams per day including 2-3 whey proteins a day.. I just want to get bigger without dirty bulking.. Is carbs every meal required to gain size ? I started off at 8stone (110-120lbs)
veaderko
Active member
No they are not. If you can handle it mentally you can use carbs only when you need them. PreWO and PostWO, and intra if you need/want it. I know there is a big discussion on PostWO carbs right now that I havent had a chance to look into but you may want to look into that.
I am doing a clean bulk myself and I have 1/2-3/4 cup rice or 4-6oz sweet potato with 6oz protein and 1TBSP coconut oil preWO, Gatorade G2 and Compete as my Intra, P28 bread x2 with Muscle Egg to make french toast. That is the only carbs I have all day and it is working for me.
dkgreene88
Well-known member
what are your goals? to cut to bulk recomp? You could always have basic staples in your supplement regime such as a Multivitamin, Fish Oil, Joint Help, and Protean! (all of which iForce make)
The Solution
Legend
Carbs every meal is not required, carbs at 0 meals are requied. what one does will differ from person to person the body is not a textbook.
Some people carb backload, some people seperate carbs and fats
Find what WORKS FOR YOU
veaderko
Active member
EXACTLY!
Jackriddle
New member
I started my day with Apple Strawberry oxyelite protein shake, in this shake I used to mix 2 scoops "Vanilla Ice Cream Flavor" OxyELITE Protein Powder, 1 apple, 3-4 medium fresh strawberry,1/3 cup non-fat vanilla Greek yogurt, 1/3 cup coconut milk, 1/3 cup ice. After 30 seconds blending, it’s ready to enjoy. It gives me high-protein and energized me whole day. After that great start, I used to take sandwich in breakfast with ingredients of eggs, onion Ezekiel bread and fat free cheese. Through these energized starting, I feel energized whole day. For a better nutrition plan you can visit here: Invalid Link Removed
Coco91
New member
True, what can I use for a replacement for carbs ? I get tired during the day way too easy if I don't get carbs in me.. I have to be carful with them as I find I can bloat to easy with them, I did it in my first year of training and went fat, lost everything with 6 months out, came back and put it back on but now even bigger and better shape, just my stomach won't go. I'm doing really well from coming from 120lb but to me it's not good enough..
The Solution
Legend
Find what works for you
as i have stated in every post
Rice
Potoates
Pasta
Fruits
Veggies
Bread
Cereal
Pancake Mix etc...
Trail Mix
Granola
Learn your body, learn what it responds to, and adjust as needed
emilymartin
New member
I think intake of fats should be reduced.