Save yourself the trouble - read this

[Damienm05]

Nobody is gonna help you with your diet if you don't post:

-a detailed meal plan with macros (pro/carb/fat and total cals) and times for each meal.

-stats, including height, weight, age, bf%, training/cycle experience

-specific goals.

This isn't LA weight loss or Jenny Craig. Nobody is getting paid to do the work for you.

[baseline_9]

Ditto^^^^

[sprinter911]

I concur. Well stated. Hopefully those seeking advice on their diet will read this first.

--Sprint

[Times Roman]

Oh crap. We don't get paid?

Big's been telling me it was just a payroll snaffu and I should be patient!

[Damienm05]

Oh crap. We don't get paid?

Big's been telling me it was just a payroll snaffu and I should be patient!

Haha, motherfvckers.

[MrGreen]

I have only posted 2 diets in 2 years both of which all marcos where listed. How can anyone expect someone to help them if they are to lazy to post whats needed from their own plan in the first place?

Those that are on their diet game and help others like myself who are not big thanks to you!!

[benny_jerry]

I have only posted 2 diets in 2 years both of which all marcos where listed. How can anyone expect someone to help them if they are to lazy to post whats needed from their own plan in the first place?

Those that are on their diet game and help others like myself who are not big thanks to you!!

I do agree with the thread don't get me wrong. But remember most of theese people are new and have never even heard of Marcos. Ino they should read the stickys and that before they post but just have a little patience and tell them what you need to know.

[gbrice75]

Nobody is gonna help you with your diet if you don't post:

-a detailed meal plan with macros (pro/carb/fat and total cals) and times for each meal.

-stats, including height, weight, age, bf%, training/cycle experience

-specific goals.

This isn't LA weight loss or Jenny Craig. Nobody is getting paid to do the work for you.

Yes please! Nothing is more satisfying then seeing a new 'critique my diet' thread started by a new member, and you go in expecting to see the typical

1 apple
some chicken
shake

And instead you see a properly posted diet. It just makes you happy to help!

[MACHINE5150]

also.. calculating you BMR & TDEE is even more helpful
here is how:
add your weight/height/age to calculation
(note: this calculation is for men)

Bmr=66+(13.7xkg)+(5xcm)-(6.8xage)
1kg=2.2lb
1in=2.54cm
Once you know your BMR (basal metabolic rate) then use your daily activity factor to get your total daily energy expenditure (TDEE):
-Sedentary................BMR x 1.2 (little exercise)
-Lightly active...........BMR x 1.375 (light exercise)
-Moderately active.....BMR x 1.55 (moderate exercise)
-Very active.............BMR x 1.725 (hard exercise)
-Extremely active......BMR x 1.9 (hard exercise daily)