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  1. #1
    y100adics's Avatar
    y100adics is offline Associate Member
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    Please critique my diet with macros

    Age 33
    5'11 , 210lbs.
    Want to get down to 185 with minimal muscle loss

    8:45AM
    BCAAS

    9AM
    Cardio 60 minutes

    11AM
    8 Egg Whites 24/1/0/116
    1/2 cup of oats 5/27/3/150
    Whey 17/2/1.5/90
    Flax oil 10g 0/0/10/100
    Total 46pro/30carb/14.5fat/456cal

    130PM
    6oz. Chicken 42/0/2/198
    5oz. Sweet Potato 3/29/0/126
    Total 45pro/29carb/2fat/324cal

    4PM
    6oz. Chicken 42/0/2/198
    Lettuce, cucumber
    Flax 10g 0/0/10/100
    Total 42pro/0carb/12fat/298cal

    630PM
    6oz. Chicken 42/0/2/198
    String Beans
    Total 42pro/0carb/2fat/198cal

    9PM
    6oz. Chicken 42/0/2/198
    5oz. Sweet Potato 3/29/0/126
    Flax 10g 0/0/10/100
    Total 45pro/29carb/12fat/424cal

    10PM
    BCAAS
    L-Arg
    Taurine
    Amp

    1030PM
    Workout

    1145PM
    BCAAS
    Cellmass
    Whey 35/4/3/180
    Waxy Maize 0/76/0/320
    Total 35pro/80carb/3fat/320cals

    12AM
    6oz. Chicken 42/0/2/198
    5oz. Sweet Potato 3/29/0/126
    Total 45pro/29carb/2fat/324cals

    1AM
    Sleep

    Daily Total
    300pro / 196carb / 47.5fat / 2524cals

    Thanks for the input!!!

  2. #2
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    bump

  3. #3
    y100adics's Avatar
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    anyone?

  4. #4
    y100adics's Avatar
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    ok ... did I leave something out? Is that why I'm not getting a response? All the diet gurus said to post a diet with macros and they would be more than happy to help ... so here it is!!!

  5. #5
    MartyMcFly's Avatar
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    I am having the same problem.

  6. #6
    FaizakaFez is offline Banned
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    very solid diet man,

    My one suggestion so far would be pwo

    I would up the protein to about 50 grams and maybe bring the carbs down a tad and use a slower source ( like oats or even yams) then u can drop PWWO meal carbs and have Pro fat before bed...

  7. #7
    FaizakaFez is offline Banned
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    I usually have a pro/fat /carb ( low gi oats, brown rice,potatoe) as pwo

    then i have a pro fat 2 hours later b4 bed...

  8. #8
    Prada's Avatar
    Prada is offline Anabolic Member
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    It looks good man. Try it for couple of weeks and reevaluate it, tweak if neccessary. The only way you can be off depends on your activity level.

  9. #9
    y100adics's Avatar
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    Fez ....i will up the pro for pwo to 50 and are u saying don't go with waxy maize for carbs pwo? If that's the case .... could I just eat whole foods for pwo .... such as .... whey 17pro, 4oz.chix 28pro, 10oz sweet pot 58carb, 10g flax 10fat? If I had that right after my workout would I be good for the rest of the night? Thanks for the input fellas!

  10. #10
    FaizakaFez is offline Banned
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    You could do that just do a whole meal right after..

    To be honest i dont use shakes PWO,

    Lets see if your going to have your pwo meal 12 and bed by 1 you should be fine....

    Cuz techinally your were eating 15 min after your pwo shake to me thats just like one huge meal get it?

    So your correct

  11. #11
    y100adics's Avatar
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    nice ..... thanks alot fez!

  12. #12
    y100adics's Avatar
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    Ok .... everything taken into consideration and the advice ... here's the final diet that I'll start Monday morning .... I'll keep posting here with my progress ... hopefully it can be a useful tool for other members ... thanks again all!


    Age 33
    5'11 , 210lbs.
    Want to get down to 185 with minimal muscle loss

    8:45AM
    BCAAS

    9AM
    Cardio 60 minutes

    11AM
    8 Egg Whites 24/1/0/116
    1/2 cup of oats 5/27/3/150
    Whey 17/2/1.5/90
    Flax oil 10g 0/0/10/100
    Total 46pro/30carb/14.5fat/456cal

    130PM
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    Total 52pro/29carb/2fat/357cal

    4PM
    7oz. Chicken 49/0/2/231
    Lettuce, cucumber
    Flax 10g 0/0/10/100
    Total 49pro/0carb/12fat/331cal

    630PM
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    String Beans
    Total 52pro/29carb/2fat/357cal

    9PM
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    Total 52pro/29carb/2fat/357cal

    10PM
    BCAAS
    L-Arg
    Taurine
    Amp

    1030PM
    Workout

    1145PM
    BCAAS
    Cellmass 0/9.5/0/38
    Total 0pro/9.5carb/0fat/38cals

    12AM
    7oz. Chicken 49/0/2/231
    10oz. Sweet Potato 6/58/0/252
    10g Flax 0/0/10/100
    Total 55pro/58carb/12fat/583cals

    1AM
    Sleep

    Daily Total
    306pro / 183.5carb / 44.5fat / 2478cals

    Thanks for the input!!!

  13. #13
    y100adics's Avatar
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    Revised cutting diet .... lowering the carbs and cals just a little more .... if this becomes to restictive I'll add them back

    Age 33
    5'11 , 210lbs.
    Want to get down to 185 with minimal muscle loss

    8:45AM
    BCAAS

    9AM
    Cardio 60 minutes

    11AM
    6 Egg Whites 18/1/0/87
    1/2 cup of oats 5/27/3/150
    Whey 17/2/1.5/90
    Flax oil 10g 0/0/10/100
    Total 40pro/30carb/14.5fat/427cal

    130PM
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    Total 52pro/29carb/2fat/357cal

    4PM
    7oz. Chicken 49/0/2/231
    Lettuce, cucumber
    Flax 10g 0/0/10/100
    Total 49pro/0carb/12fat/331cal

    630PM
    7oz. Chicken 49/0/2/231
    String Beans
    Total 49pro/0carb/2fat/231cal

    9PM
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    Total 52pro/29carb/2fat/357cal

    10PM
    BCAAS
    L-Arg
    Taurine
    Amp

    1030PM
    Workout

    1145PM
    BCAAS
    Cellmass 0/9.5/0/38
    Total 0pro/9.5carb/0fat/38cals

    12AM
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    10g Flax 0/0/10/100
    Total 52pro/29carb/12fat/457cals

    1AM
    Sleep

    Daily Total
    294pro / 126.5carb / 44.5fat / 2198cals

    Thanks for the input!!!

  14. #14
    y100adics's Avatar
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    Day 1

    8AM ... 211lbs
    Cardio for 60 minutes at 135 ... Staying around 130-135 is a real test in discipline ... I always wanna haul a@@ Cardio almost cut short cuz I had to take a massive shat about 10 minutes in .... today was the first time I've ever taken BCAAS and I took 2 amp before cardio .... maybe it was one of those .... dunno ... off to my shop now ... have to be there till midnight so won't be able to hit gym till about 1am ... but not working tomorrow ... BTW ... Decided to go with diet that I originally posted, so that if I start to taper out on cutting I can always go down with revised diet.

  15. #15
    y100adics's Avatar
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    Got back from the gym at 1AM ... even after a very long day felt great ....
    3 sets Smith flat press ... 3 sets Smith decline press .... 3 sets incline flies ..... 3 sets cable cross overs .... left elbow started to hurt on the 2nd set though .... 3 sets of 25 ab machine crunches .... 30 minutes treadmill walk .... time for pwo whole foods then bed!

  16. #16
    FaizakaFez is offline Banned
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    good stuff bro... also props on the whole food pwo.. much better choice

  17. #17
    y100adics's Avatar
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    Thanks for the help and encouragement man!!!

  18. #18
    dhriscerr's Avatar
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    dont get wore out on chicken man, your eating it 5 times a day, if you can, maybe a lean beef, fish, tuna or something tossed in there, just dont want you to get sick of it and start cheating to much. If you can do it successfully though more power to you man!

  19. #19
    adioz is offline Female Member
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    Smile

    Awesome job silverfox! Keep it up. Woke up with a horrible migraine this morning, lack of sleep I'm sure, so gotta work out double time tonight!

  20. #20
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    Thanks dhriscerr and adi ... I hear ya on the chicken man ... I might swith it up later in the diet .... but I won't cheat!!!

    Woke up kinda late today cuz no work and didnt get back fom the gym until 1am ... weighed in this morning before cardio at 207 .... down from yesterday before cardio 211 ..... that doesnt sound very healthy!!!! Maybe water weight ... not sure .... we'll see how my weight is tomorrow ... well off to get my lift on

    BTW .... gonna be posting pics up here soon so I can have a before and after!

  21. #21
    IBdmfkr's Avatar
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    Commenting on the last diet you posted...

    Quote Originally Posted by y100adics
    Revised cutting diet .... lowering the carbs and cals just a little more .... if this becomes to restictive I'll add them back

    Age 33
    5'11 , 210lbs.
    Want to get down to 185 with minimal muscle loss

    8:45AM
    BCAAS

    9AM
    Cardio 60 minutes

    11AM Not sure why you're waiting an hour after cardio session is complete to eat? You should be taking your meal within atleast 30mins after your session IMO.
    6 Egg Whites 18/1/0/87
    1/2 cup of oats 5/27/3/150
    Whey 17/2/1.5/90 Drop the whey and replace with more egg whites..
    Flax oil 10g 0/0/10/100 No need for flax or added fats here, they will slow absorbtion of needed nutrients after your 8hr fast from sleep and cardio. If anything just leave one eggyolk in for breakfast
    Total 40pro/30carb/14.5fat/427cal

    130PM Good meal, you could add a bit of fats in here if you wanted.. no more than 10g's.
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    Total 52pro/29carb/2fat/357cal

    4PM No need for flax here, I'd pick a fattier meat like Steak/Pork Loin or Salmon in place of chicken.
    7oz. Chicken 49/0/2/231
    Lettuce, cucumber
    Flax 10g 0/0/10/100
    Total 49pro/0carb/12fat/331cal

    630PM Same selection of meats here to get a bit more fat, if you are going to consume close to 100 carbs then you need to compensate with better meat selections.
    7oz. Chicken 49/0/2/231
    String Beans
    Total 49pro/0carb/2fat/231cal

    9PM I'd go with a slightly lower GI carb since you haven't taken carbs for over 5hrs, try Oats/Rice/ or potatoes here instead of Yams.
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    Total 52pro/29carb/2fat/357cal

    10PM
    BCAAS
    L-Arg
    Taurine
    Amp

    1030PM
    Workout

    1145PM I'd add in a bit of fast acting carbs here PWO, I normaly go with 1:3 ratio with BCAA's.. so for 10g BCAA go with 30g High/Med GI carbs like white bread/white rice/rice cakes etc..
    BCAAS
    Cellmass 0/9.5/0/38
    Total 0pro/9.5carb/0fat/38cals

    12AM Good choices of prot/carbs here but drop the flax, need fast absorbtion after workout.
    7oz. Chicken 49/0/2/231
    5oz. Sweet Potato 3/29/0/126
    10g Flax 0/0/10/100
    Total 52pro/29carb/12fat/457cals

    1AM You could slip in one more small meal here, something like F/f cottage cheese with flax or something of that sort, light on the stomach but necessary nutrients before bed, you PPWO meal shouldn't be you last meal before bed IMO.
    Sleep

    Daily Total
    294pro / 126.5carb / 44.5fat / 2198cals

    Thanks for the input!!!
    Just throwin out some ideas, nothing has to be a staple to your diet. Whatever you do stick to something for a few weeks and see how your respond then make a few changes and reassess.

    Calories may be a bit low considering your doing an hour of cardio and burning approx 400-500 calories during your session so I'd possibly shoot for 2500 and work your way down slowly as weight fluctuates.
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  22. #22
    FaizakaFez is offline Banned
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    good stuff **...

    But the reasoning i suggested to Y100 was

    He orignally had PWO a (Shake and Carbs at 11:45)

    Then 15 min later the PWWO meal at 12..

    I suggested to just use his pre workout supps and go straight to the meal at 12.

    Do you think eating say 3 rice cakes at 34ish grams then 15min later eating his pwo meal would it be that much beneficial? or better yet what would the reasoing be? (curious)

  23. #23
    IBdmfkr's Avatar
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    I'd never workout that late so I'm just working off what we got

    Hard to take in the appropriate carbs and meals when you have to sleep a few hours after the session..
    I'd rework my schedule to permit more time. That's just me though.

  24. #24
    y100adics's Avatar
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    Thanks for taking the time to check out my diet I B D .... I'm gonna incorporate the cottage cheese immediately and wait a few weeks with the diet I'm on now... see how its going ... I'm not on the revised diet now ... I'm on the one above that .... the totals for the day are
    Daily Total
    306pro / 183.5carb / 44.5fat / 2478cals

    Do u think I still need better pros or can I stick with chicken for meals since I'm getting 183.5 carbs?

    BTW ... I have to wait till at least 11 to eat breakfast cuz after cardio ... I shower and then go right to my shop and eat immediately ... Thanks again!

  25. #25
    y100adics's Avatar
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    I can't rework my schedule .. I run my buisness from 11am till 10 PM 6 days a week

  26. #26
    y100adics's Avatar
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    The only other solution would be for me to lift early in the morning and do cardio right after ... but this would be on an empty stomach cuz I'd want cardio to be on an empty stomach

  27. #27
    FaizakaFez is offline Banned
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    y100,

    dont sweat it bro...Do your thing for a few weeks if you feel your fat loss has stagnated then switch it up.. but IMO it seems you got the dedication just keep lifting away

  28. #28
    IBdmfkr's Avatar
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    It's better to get a good selection of meats instead of only one like chicken.. I like to incorporate lamb/steak/pork loin/turkey/fish etc, seem to get MUCH better results this way.

  29. #29
    finny is offline Associate Member
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    Having a wholesome meal after the workout is good. But in my opinion, having a fast digesting protein (whey) and simple carbs (around 60g) is much better.

    The way you had it before, separating your PWO shake and a meal by 15 min. did not make sense. If you can't squeeze another meal at least 1 hour later, then don't have it. Have the shake and go to bed whenever you want.

    As others said, mix up your chicken a bit. You have ground beef, fish, etc.

  30. #30
    y100adics's Avatar
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    60 minutes eliptical this afternoon ...didnt eat my first meal till about 3 .... staying at my shop so late the night before and hitting the gym so late really effed up my schedule .... back on regular schedule tomorrow though.

    Tonight was back
    3 sets of wide grip pulls, deadlifts (I love these), tried incline rows for the first time but didnt feel comfortable so I did one armed bent over rows, machine rows and close grip pull downs .... felt ok .... although I'm always to failure with my sets I never feel it in my lats or upper back the next day, only lower back from deadlifts.

    Lastly, thanks again to everyone for the input and years of knowledge you are all sharing with me ... If I don't incorporate all your thoughts right away it's not cuz I don't value them, just wanna see what I'm working with for a few weeks and then I'll re-evaluate!

  31. #31
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    Missed cardio this morning but was 206 down from 207 yesterday morning ... had to get to work early today ... big catering order ... 8PM hit the gym ... shoulders tonight ... ok work out ... didnt feel very strong .... but worked throught it ..... 30 minutes eliptical after lifting .... early day again tomorrow .... hitting the sack now so I can get some cardio in the morning!

  32. #32
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    40 minutes stairmaster this morning .... soooooo freaking tired .... don't know why ..... work all day then hitting the gym tonight around 10:30 ..... Arms and Abs tonight .... This morning weigh in 207.

  33. #33
    IBdmfkr's Avatar
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    Don't weigh yourself on a daily basis, your water weight will fluctuate throughout the day and throw you off.
    Stick to the plan and leave the scale alone for a week or two.

  34. #34
    y100adics's Avatar
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    ok gotcha
    I B D

  35. #35
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    Had afternoon nap ... felt alot better ... good workout tonight ... lots of energy and strong sets .... alternate curl, incline curl, preacher curl, dips, skullcrushers, tri pushdowns .... whole body is pretty sore from this week .... Rest Friday and Saturday ... AM cardio only, then back at it again Sunday with legs.

  36. #36
    FaizakaFez is offline Banned
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    When you do weigh your self every week or second week try to keep the same...

    By that i mean first thing in the morning after the bathroom

  37. #37
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    Quote Originally Posted by finny
    Having a wholesome meal after the workout is good. But in my opinion, having a fast digesting protein (whey) and simple carbs (around 60g) is much better.

    The way you had it before, separating your PWO shake and a meal by 15 min. did not make sense. If you can't squeeze another meal at least 1 hour later, then don't have it. Have the shake and go to bed whenever you want.

    As others said, mix up your chicken a bit. You have ground beef, fish, etc.
    If you eat a meal right after your work out your body is going to be fighting to use blood to digest food instead of to carry nutrients to your muscles and for thier pump. Thats why a Carb drink and whey are a good Idea. I think maybe like 60g Carbs immediately after then 15 min later 40g protien, then like an hour or so later have a meal with some complex carbs, jut my .02 just remember you only have so much blood dont make it decide weither to digest food or fuel and rebuild muscle.

  38. #38
    FaizakaFez is offline Banned
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    Quote Originally Posted by dhriscerr
    If you eat a meal right after your work out your body is going to be fighting to use blood to digest food instead of to carry nutrients to your muscles and for thier pump. Thats why a Carb drink and whey are a good Idea. I think maybe like 60g Carbs immediately after then 15 min later 40g protien, then like an hour or so later have a meal with some complex carbs, jut my .02 just remember you only have so much blood dont make it decide weither to digest food or fuel and rebuild muscle.

    I beg to differ i know a few people who dont go straigh into a pwo meal...I can dig up the reasoning but its the 24hr nutrition approach. some ppl dont do the fast acting carb cuz of the crash the feel after so thats why they opt for slow-med gi carb

  39. #39
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    Quote Originally Posted by FaizakaFez
    I beg to differ i know a few people who dont go straigh into a pwo meal...I can dig up the reasoning but its the 24hr nutrition approach. some ppl dont do the fast acting carb cuz of the crash the feel after so thats why they opt for slow-med gi carb
    Those people dont take anything at all after thier work out for atleast an hour or what exactly are you saying???

  40. #40
    finny is offline Associate Member
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    Quote Originally Posted by FaizakaFez
    I beg to differ i know a few people who dont go straigh into a pwo meal...I can dig up the reasoning but its the 24hr nutrition approach. some ppl dont do the fast acting carb cuz of the crash the feel after so thats why they opt for slow-med gi carb
    I always feel energized after pwo meal. Regardless how one feels, it is one of the best things to have a fast acting PWO shake - for your system/muscles. Of course there are people on each side of the fence.

    I would recommend reading articles by John Berardi - very knowledgable, a lot of his research is supported by studies.

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