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Thread: hows my diet?
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10-17-2012, 05:55 AM #1Banned
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hows my diet?
im 93kg. not sure on bodyfat id say between 14-16%
running prop, tren and mast later in my cycle.
in a defict of around 700cals according to my mainteance cal calculator. anything you guys would add/change?
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10-17-2012, 06:58 AM #2Banned
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bump
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10-17-2012, 07:11 AM #3
93kg (205lbs) 16%bf = 172.2lbs LBM
rough starting maintenance: (LBM x 15) = 2583cals
2131cals gives u a decent deficit (roughly 450cals). personally id run less carbs than 180g.
also ur food choices i cant comment on cuz theyre a pain in the ass to read and im not gonna try. dont mind looking at them for u but ur gonna have to actually type them so theyre more legible. otherwise maybe someone else will look at em.
i also suggest u get ur bf% chekd. guessing minimizes chance for success and predictability IMO.
whats ur workout schedule and cardio schedule look like?
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10-17-2012, 07:14 AM #4Banned
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workout 5x a week. 5X split one major muscle worked. Not sure about cardio havent added that in yet but will most likely be doing 45-1hr fasted cardio in the morning. Lol food choices are just basic. No IIFYM bulshit. just clean choices.
Optimum Nutrition - Gold Standard 100% Whey - Chocolate Coconut, 2 rounded scoop (32 g)
Eggs - Whole, raw, 3 large
Eggs - White only, raw, 170 g
then next meal
India Gate - Basmati Rice, 100.0 g (1/4 cup) dry (3/4 cup cooked)
Mushrooms - Raw, 46 g
Chicken Breast 99% Fat Free - Boneless//Skinless, 12 oz
next meal
India Gate - Basmati Rice, 100.0 g (1/4 cup) dry (3/4 cup cooked)
Coles - 5 Star Extra Lean Beef Mince. 5%Fat, 200 g
Mushrooms - Raw, 46 g
Generic - Fresh Brocoli Steamed, 80 g
then last thing i eat
Optimum Nutrition - 100% Gold Standar Whey Chocolate Coconut, 2 Rounded Scoop (32 grams)
total calories
2,131
protein is
261
carbs 184
fat
40
its roughly 1.3grams of protein per my pound of bodyweight
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10-17-2012, 07:21 AM #5
FOR FUTURE REF:
(0700) meal1: ...................
(0900) meal2: ...................
pre workout (1100) meal3: .............................
PWO (1300) meal4: ..................................
(1700) meal5: ................................
(2000) meal6: ..................................
total cals: ..................
total pro: ..............
total carbs: ...............
total fat: ..................
is the best way to do it
food choices look ok. u could prob use some more green veggies. ur cal deficit is fine. u can run the diet u have and see how u do. if ur results dont come as fast as u like id change it to:
2150cals
322g pro
107g carbs
47g fat
60/20/20 pro/carb/fat
keeping carbs at or below 20% total cals will optimize ur ability to mobilize and thus burn body fat!
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10-17-2012, 07:22 AM #6Banned
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tho i thought it didnt matter how many carbs i ate as long as i was in a defict?
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10-17-2012, 07:24 AM #7Banned
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so where would you increase the protein in that? and that means say dropping the rice down from 100grams per serving to say 80ish right?
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10-17-2012, 07:25 AM #8Banned
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even lower than 80ish actually mayeb even 60
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10-17-2012, 07:29 AM #9Banned
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also is there any programs you can youse where you can put in those stats of 2150cals
322g pro
107g carbs
47g fat
60/20/20 pro/carb/fat ?
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10-17-2012, 08:01 AM #10
thats a matter of opinion. personally IMO macro split can make a big impact on results! carb reduction is where u will see the most accelerated fat loss IMO.
protein can be increased wherever u like. if ur having 100g beef make it 130g, if ur having 1 egg and 3 whites make it 1 egg and 6 whites. etc. etc..
i use caloriecountdotcom. u have to play with it but its not that hard. personally if i were u id just keep carbs at 100g (not counting green veggies). have like 1 cup oats pre workout, and 50g carbs PWO and then throw some green veg in 2 or 3 other meals. other than that get ur protein macro to hit 300g and see where u end up with dietary fat. if need be u can add in some almonds in ur last meal.
if ur using whey for ur last meal change it to lowfat cottage cheese or even better lean ground beef (96% fat free).
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10-17-2012, 08:05 AM #11Banned
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ok fair enough. ill just stick to the original plan of 180gram carbs and.possinly reduce as i go. dont wanna burn oit to fast. anything tho i shoild add or change besides green vegies? its 1am here and i gotta get to bed hajaha but starting this tomorrow. so 405 your sure.im good to go bro? thanks for ur help thus far man appreciate it
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10-17-2012, 08:27 AM #12
i think ur diet is a decent place to start. like i said i would not run 180g carbs. if theres anything id change that would be it. but if u wanna run them see how u do. the only thing u have to lose is time.
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10-17-2012, 06:27 PM #13Banned
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10-17-2012, 06:28 PM #14Banned
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and ill start on this diet then in a few weeks time should i drop my carbs and increase protein?
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10-17-2012, 06:36 PM #15Banned
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also if i have a LBM of 78kg. What bodyfat would i be if i say hit around the 82ish mark? if im 93 at 16% now.
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10-17-2012, 07:28 PM #16Banned
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last bump. This diet is G2G?
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10-18-2012, 02:23 AM #17
FFS why do you bump and expect people to come running as if you are the only one on these boards????
NO SOURCES GIVEN
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10-18-2012, 06:01 AM #18
i prefer am fasted cardio over any other kind
i already gave u the macros i think u should start at. see post#5.
good question.. figure it out
i already answered this question i think twice
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