Need some diet help...macros posts

**Sigmaguy2** · 03-22-2007, 04:50 PM

Ok, A little background. 26 years old, 6'0, 175lbs. I have been working out seriously for the last 4 years. By seriously I mean dieting, training, and taking proper supplementation. It seems like I have tried everything and I think I eat very clean but just cannot seem to get rid of the smooth look. I cannot get vascular or very defined. My strength goes up very easily but I cannot get my 6 pack to pop. I have detailed my diet below and vitamins...please give me any advice you can think of and maybe my insulin spikes are causing the problem...but all advice would be welcomed because I have tried everything and cannot get the lean body I am looking for.

Meal 1
1/2 cup quick oats---150 cal, 5g protein, 27g carbs
16oz pure egg whites---250 cal, 50g protein, 0 carbs----750mg sodium(dangerous)?

Meal 2
MRP Shake---160 cal, 15g protein, 6g carbs

Meal 3
tuna--90 cal, 20g protein, 1g carb
snow peas--35 cal, 2g protein, 6g carbs
------sometimes substitute almonds----160cal, 5g protein, 9g carb

Meal 4
pure protein bar--190 cal, 20g protein, 17g carb

Meal 5 (Preworkout)
tuna/rice---90cal, 20g protein, 10g carb

Workout

Meal 6
chicken breast--250 cal, 55g protein, 0g carb
raw spinach--10 cal, 1 g protein, 1.5g carbs
protein shake w/water---120 cal, 24g protein, 3g carbs

roughly 1700-2100cal, 192g-225g protein, 72-85g carbs

Ok so I am thinking about replacing that MRP with my own consisting of whey isolate protein, 2 tbsp natty pb, ice, water.

Do I need a new preworkout meal

I take my flax with the first tuna meal--is that about right?

currently using NO Shotgun, and 4 caps myogenx per day

Go ahead and critique please.....I am looking to stay around 185 but get leaner with more of a mens fitness build....i.e, better abs, more chiseled.

A lot of information but some general tips would really help because I have tried for years to get more cut and cannot do it

train 6 days per week, and do cardio 3 days...2 are early morning on empty stomach

**AandF6969** · 04-02-2007, 08:56 PM

COMMENTS IN CAPS

Originally Posted by Sigmaguy2

Ok, A little background. 26 years old, 6'0, 175lbs. I have been working out seriously for the last 4 years. By seriously I mean dieting, training, and taking proper supplementation. It seems like I have tried everything and I think I eat very clean but just cannot seem to get rid of the smooth look. I cannot get vascular or very defined. My strength goes up very easily but I cannot get my 6 pack to pop. I have detailed my diet below and vitamins...please give me any advice you can think of and maybe my insulin spikes are causing the problem...but all advice would be welcomed because I have tried everything and cannot get the lean body I am looking for.

Meal 1
1/2 cup quick oats---150 cal, 5g protein, 27g carbs
16oz pure egg whites---250 cal, 50g protein, 0 carbs----750mg sodium(dangerous)?

Meal 2
MRP Shake---160 cal, 15g protein, 6g carbs

MORE PROTEIN... THIS ISN'T REALLY A MEAL AT ALL.

Meal 3
tuna--90 cal, 20g protein, 1g carb
snow peas--35 cal, 2g protein, 6g carbs
------sometimes substitute almonds----160cal, 5g protein, 9g carb

MORE PROTEIN.. COULD USE SOME HEALTHY FATS HERE

Meal 4
pure protein bar--190 cal, 20g protein, 17g carb

Meal 5 (Preworkout)
tuna/rice---90cal, 20g protein, 10g carb

Workout

Meal 6
chicken breast--250 cal, 55g protein, 0g carb
raw spinach--10 cal, 1 g protein, 1.5g carbs
protein shake w/water---120 cal, 24g protein, 3g carbs

POSTWORKOUT SHOULD HAVE SOME WHEY PROTEIN... FAST ACTING, WITHIN 1/2 HR OF TRAINING.

roughly 1700-2100cal, 192g-225g protein, 72-85g carbs

Ok so I am thinking about replacing that MRP with my own consisting of whey isolate protein, 2 tbsp natty pb, ice, water.

Do I need a new preworkout meal

I take my flax with the first tuna meal--is that about right?

currently using NO Shotgun, and 4 caps myogenx per day

Go ahead and critique please.....I am looking to stay around 185 but get leaner with more of a mens fitness build....i.e, better abs, more chiseled.

A lot of information but some general tips would really help because I have tried for years to get more cut and cannot do it

train 6 days per week, and do cardio 3 days...2 are early morning on empty stomach

The diet is pretty bad... I think your lack of definition is due to not much protein at all, your body doesn't have anything to build muscle with. I only counted 175g. Carbs and fats are also very important when building muscle. Not to mention your calories are so low that your metabolism has slowed itself down and will not lose fat fast at all.

Check out the sticky posts at the top of the diet forum, they'll help you out a lot. You need to build the muscle first before you cut down.

**Sigmaguy2** · 04-03-2007, 08:45 PM

That was the old diet. After some advice from a few guys on here it has been modified to this:

Meal 1:
1/2 cup oats/w water---150 cal, 5g pro, 27g carb
16oz pure egg whites---250 cal, 50g pro, 0 carb

Meal 2:
MRP(oats,ice,water,2 scoops whey isolate, 2tbsp natty pb)
580 cal, 62g pro, 33g carb

Meal 3:
tuna--90 cal, 20g pro, 1g carb
snow peas--40 cal, 2g pro, 7g carb
3g flax oil

Meal 4:
2 lean turkey burger plain--320 cal, 38g pro, 0 carb
low fat bagel--120 cal, 4g pro, 24g carb

Meal 5:
activia yogurt--110 cal, 5g pro, 19g carb
kashi puff rice--140 cal, 4g pro, 30g carb

Workout:

PWO
protein shake--180 cal, 36g pro, 4.5g carb
banana

Meal 7:
chicken breast--250 cal, 55g pro, 0 carb

Bed:

Ok that comes to roughly

2100-2200 cal, 267g pro, 130 g carb

So what does everyone think. I am trying to put on about 5lbs of lean mass and lose some bf. I need to get the complete 6 pack by summer

**AandF6969** · 04-03-2007, 09:26 PM

Originally Posted by Sigmaguy2

That was the old diet. After some advice from a few guys on here it has been modified to this:

Meal 1:
1/2 cup oats/w water---150 cal, 5g pro, 27g carb
16oz pure egg whites---250 cal, 50g pro, 0 carb

Meal 2:
MRP(oats,ice,water,2 scoops whey isolate, 2tbsp natty pb)
580 cal, 62g pro, 33g carb

Meal 3:
tuna--90 cal, 20g pro, 1g carb
snow peas--40 cal, 2g pro, 7g carb
3g flax oil

Meal 4:
2 lean turkey burger plain--320 cal, 38g pro, 0 carb
low fat bagel--120 cal, 4g pro, 24g carb

Meal 5:
activia yogurt--110 cal, 5g pro, 19g carb
kashi puff rice--140 cal, 4g pro, 30g carb

Workout:

PWO
protein shake--180 cal, 36g pro, 4.5g carb
banana

Meal 7:
chicken breast--250 cal, 55g pro, 0 carb

Bed:

Ok that comes to roughly

2100-2200 cal, 267g pro, 130 g carb

So what does everyone think. I am trying to put on about 5lbs of lean mass and lose some bf. I need to get the complete 6 pack by summer

You should add up your fat macros as well.

Maybe add some flax seed oil to your last meal of the day to extend digestion.

Overall it looks like your calories are still too low.

**Sigmaguy2** · 04-03-2007, 11:01 PM

how can I get more calories. I feel like I am eating all the time now. What meal could I add more to? How do the carbs look? Do you think it is too many? Also with those eggs, it amounts to 750mgs sodium isnt that a little much

**Sigmaguy2** · 04-03-2007, 11:01 PM

how can I get more calories. I feel like I am eating all the time now. What meal could I add more to? How do the carbs look? Do you think it is too many? Also with those eggs, it amounts to 750mgs sodium isnt that a little much

**noexcuses88** · 04-04-2007, 11:28 AM

I am having the same exact problem. Actually anadf6969 had given me advice to add flax seed oil and peanut butter to the diet. High in calls, use peanut butter has a protein and the oil should be used b4 bed. Add more oatmeal for extra cals also on heavy workout days (ie: legs)