Diet Critique Please - Macros, Goals, Diet all provided

[ChickenNKumara]

Hey guys, I am hoping to get some diet advice and opinions based on my current average daily intake.

Firstly - NOT ON CYCLE, never have either. Hope that doesnt stop anyone helping me.

About me, 22 years old, 1.80cm/5.9’ ish, 93kg/205 pound, 12 – 14% BF, training since about 16 or so but more recently the last 3 years in particular.. Very on and offish with sport however and interrupted with a shoulder surgery in the middle. So the last few years have been “make great gains, play too much sport/injured = no training = loss of gains. Repeat process.”

I always used to be about 7 – 10% BF naturally really lean until I started a bulk diet about 18 months ago. On the diet I gained a lot of mass but had to (well, you know) put on a bit of BF as to not jeopardise any potential gains. Since that point I have not managed to get below 12% again.

I have been sticking to a similar diet to the below over the last 6 weeks or so and put on some LBM, but went on holiday in the middle and put on some BF, so wanting to get it right now.

Goals: Short term.. Work to 95kg/210 pounds at 10% (currently 12.5% with my trainer) so about 4kg/9 poundish of LBM all up. SO I want to tighten up the diet and lean out a bit in alliance with moving into a hypotrophy focussed training phase I have just begun.

My notes: I think I am eating too much fruit, I need an alternative?, and probably too much carbs too late at night (dinner is normally about 8.30pm).

Some of these macros may be worked out slightly wrong also? This is from a spreadsheet so is a bit difficult to read, hopefully it makes enough sense for you all.

Either way I appreciate your opinion – let me know if you need more detail.

My average daily diet is/will be follows:

Protein Carbohydrates Fat Calories
8am BREAKFAST
Banana 1 23 0.3 90
1 Cup oats 8 55 4 320
Protein shake 32 5 2 150

10.30 MORNING SNACK
Tin Tuna 30 8 0 169
Apple 0.4 19 0.2 72

12.30 LUNCH
300g Chicken 85 0 5 400
290g Kumara 6 60 0 290
Sauce 0 12 2 110

4pm AFTERNOON TEA
1 x Pita 10 38 4.2 250
Cottage Cheese 6 1 2 48
Tin Tuna 30 8 1 169

6pm PRE WORKOUT
Protein shake 20 3 1.3 100
Apple 0.4 19 0.2 72

7.30pm POST WORKOUT
Protein Shake 40 6 3 170
Banana 1 23 0.3 90
Dextrose 0 60 0 240

8.30pm DINNER
300g Chicken 85 0 5 400
290g Kumara 6 60 0 290
Sauce 0 12 2 110

10.30pm BEFORE BED
Cottage Cheese 20 2 5 140
Protein Shake 18 3 1 100

TOTALS: 395 418 38 3600 caloriesISH?

[fit4ever180]

Hey guys, I am hoping to get some diet advice and opinions based on my current average daily intake.

Firstly - NOT ON CYCLE, never have either. Hope that doesnt stop anyone helping me.

About me, 22 years old, 1.80cm/5.9’ ish, 93kg/205 pound, 12 – 14% BF, training since about 16 or so but more recently the last 3 years in particular.. Very on and offish with sport however and interrupted with a shoulder surgery in the middle. So the last few years have been “make great gains, play too much sport/injured = no training = loss of gains. Repeat process.”

I always used to be about 7 – 10% BF naturally really lean until I started a bulk diet about 18 months ago. On the diet I gained a lot of mass but had to (well, you know) put on a bit of BF as to not jeopardise any potential gains. Since that point I have not managed to get below 12% again.

I have been sticking to a similar diet to the below over the last 6 weeks or so and put on some LBM, but went on holiday in the middle and put on some BF, so wanting to get it right now.

Goals: Short term.. Work to 95kg/210 pounds at 10% (currently 12.5% with my trainer) so about 4kg/9 poundish of LBM all up. SO I want to tighten up the diet and lean out a bit in alliance with moving into a hypotrophy focussed training phase I have just begun.

My notes: I think I am eating too much fruit, I need an alternative?, and probably too much carbs too late at night (dinner is normally about 8.30pm).

Some of these macros may be worked out slightly wrong also? This is from a spreadsheet so is a bit difficult to read, hopefully it makes enough sense for you all.

Either way I appreciate your opinion – let me know if you need more detail.

My average daily diet is/will be follows:

Protein Carbohydrates Fat Calories
8am BREAKFAST
Banana 1 23 0.3 90
1 Cup oats 8 55 4 320
Protein shake 32 5 2 150 Lose the protein shake and have 2 whole eggs with about 8 whites

10.30 MORNING SNACK
Tin Tuna 30 8 0 169
Apple 0.4 19 0.2 72 drop the apple and have 1 oz. nuts

12.30 LUNCH
300g Chicken 85 0 5 400
290g Kumara 6 60 0 290 add in fat source
Sauce 0 12 2 110

4pm AFTERNOON TEA
1 x Pita 10 38 4.2 250
Cottage Cheese 6 1 2 48is the pita whole wheat?
Tin Tuna 30 8 1 169

6pm PRE WORKOUT
Protein shake 20 3 1.3 100
Apple 0.4 19 0.2 72

7.30pm POST WORKOUT
Protein Shake 40 6 3 170drop the banana
Banana 1 23 0.3 90
Dextrose 0 60 0 240

8.30pm DINNER
300g Chicken 85 0 5 400
290g Kumara 6 60 0 290drop kumara and add in 2-3 servings of green veggies and about 15-20g of fat
Sauce 0 12 2 110

10.30pm BEFORE BED
Cottage Cheese 20 2 5 140add in a tbs. of natty pb or 1 oz. nuts
Protein Shake 18 3 1 100

TOTALS: 395 418 38 3600 caloriesISH?

Comments in bold above.... Your carbs are really high if you're trying to do a lean nulk and shed some fat... Your fats are WAY too low!

[ChickenNKumara]

Thank you very much for your feedback fit4ever - much appreciated. Some times an outside perspective opens up your eyes so much to whats in front of you.. A few questions for you or anyone else willing to assist:

8am BREAKFAST

Lose the protein shake and have 2 whole eggs with about 8 whites

I am not a big eater in the am, I actually blend this meal normally and drink it - whats the verdict on drinking raw eggs, to risky right? Otherwise how else do you suggest?

10.30 MORNING SNACK

drop the apple and have 1 oz. nuts

What type? Salted? Is there a particular type of nuts I need or alternatively those I should avoid?

12.30 LUNCH

add in fat source

Say a tbs of natural PB?


4pm AFTERNOON TEA

is the pita whole wheat?

The pita is Soy and Linseed, not sure if that means much to you.. but from what I have been told is better than plain white etc - possibly BS?

7.30pm POST WORKOUT

drop the banana

Not needed because of the dextrose? In the absence of dextrose will a banana suffice for quick absorbing carbs?


8.30pm DINNER

drop kumara and add in 2-3 servings of green veggies and about 15-20g of fat

Agh, the dreaded veggies line - my arch enemy, figured this one would come out. I guess I need to look into some better vege recipes..


10.30pm BEFORE BED

add in a tbs. of natty pb or 1 oz. nuts

Another blended meal - I was actually using PB here (love the flavour) but took it out figuring it would be too fatty right before bed.. pleased to hear I can use it now... Though finding natural PB is near impossible in my area.

Your carbs are really high if you're trying to do a lean nulk and shed some fat...

f Well thats the plan, guess I can blame the carbs for failing to get back down to sub 10% BF.. Ideally what do you believe my total carbs grams should be daily?

Your fats are WAY too low!

Will the inclusion of the 2 tsp of PB be enough to bump that up? Also forgot to mention that each drink is with milk, should I leave as is or change to water?

Again, thanks for your help - really great feedback and any further comments are much appreciated.

[IM708]

Also forgot to mention that each drink is with milk, should I leave as is or change to water?

Definitely water. NO milk.

[AdamGH]

Definitely water. NO milk.

i agree to a point. i think one glass of milk a day wouldn't be to bad. just depends on your goals. its all about moderation. i dont drink milk just because of all the reading i have done on it lol. imo, replace the shakes with food. dont believe the supplement hype!

[fit4ever180]

Thank you very much for your feedback fit4ever - much appreciated. Some times an outside perspective opens up your eyes so much to whats in front of you.. A few questions for you or anyone else willing to assist:

8am BREAKFAST
I am not a big eater in the am, I actually blend this meal normally and drink it - whats the verdict on drinking raw eggs, to risky right? Otherwise how else do you suggest?

Personally, I don't have a problem drinking them raw, but the protein supposedly becomes more readily availabe after they are cooked... It's up to you imo
10.30 MORNING SNACK
What type? Salted? Is there a particular type of nuts I need or alternatively those I should avoid? unsalted if possible... I prefer almonds, but anything that fits with your macros for the day will work

12.30 LUNCH
Say a tbs of natural PB?excellent choice... 1 tbs. of extra virgin olive oil would work too


4pm AFTERNOON TEA
The pita is Soy and Linseed, not sure if that means much to you.. but from what I have been told is better than plain white etc - possibly BS? I'm not sure on the pita? Can you provide a pic of the label with ingredients and macros? It does sound better than normal white bread...

7.30pm POST WORKOUT
Not needed because of the dextrose? In the absence of dextrose will a banana suffice for quick absorbing carbs? yes on both accounts... a banana is not nearly as fast absorbing, but if you have kept a constant supply of carbs throughout the day you should be fine... You could always add a 1 or 2 tbs. of honey for some faster digesting carbs with your banana


8.30pm DINNER
Agh, the dreaded veggies line - my arch enemy, figured this one would come out. I guess I need to look into some better vege recipes.. Pour some olive oil, fish oil, or macadamia nut oil over the veggies and they're not too bad


10.30pm BEFORE BED
Another blended meal - I was actually using PB here (love the flavour) but took it out figuring it would be too fatty right before bed.. pleased to hear I can use it now... Though finding natural PB is near impossible in my area.use the interent! I suggest Power Butter personally, but it's a bit pricey

f Well thats the plan, guess I can blame the carbs for failing to get back down to sub 10% BF.. Ideally what do you believe my total carbs grams should be daily?

Will the inclusion of the 2 tsp of PB be enough to bump that up? Also forgot to mention that each drink is with milk, should I leave as is or change to water? while cutting I would switch to water...

Again, thanks for your help - really great feedback and any further comments are much appreciated.

Comments in bold

[ChickenNKumara]

Thanks a lot all, much appreciated once again.

Side notes: 1) I will order some Power Butter, and 2) Out goes the milk, and in comes the water 3) No more evening kumara/sweet potato - time for some proper veggies.

Below is how I see everything looking now, any other comments or feedback on this or the above?

I see everything looking like this now:

Protein Carbohydrates Fat Calories
BREAKFAST
Banana 1 23 0.3 90
1 Cup oats 8 55 4 320
2 Eggs, 7 Whites 36 10 10 250

MORNING SNACK
Tin Tuna 30 8 0 169
Nuts 1oz/30g 9 6 20 245

LUNCH
300g Chicken 85 0 5 400
290g Kumara 6 60 0 290
1 tbsp PB 8 4 7 90

AFTERNOON TEA
1 x Pita 10.1 38 4.2 250
Cottage Cheese 6 1 2 48
Tin Tuna 30 8 1 169

PRE WORKOUT
Protein shake 20 3.5 1.3 100
Apple 1 19 0.2 72

POST WORKOUT
Protein Shake 40 6.5 3 170
Dextrose 0 60 0 240

DINNER
300g Chicken 85 0 5 400
Vegetables 4 12 1 70
Sauce 0 12 2 110

BEFORE BED
Cottage Cheese 20 2 5 100
Protein Shake 18 3 1 100
1 tbsp PB 8 4 7 90

TOTALS: P.425.1 C.335 F.79 Cals.3773

[fit4ever180]

Correct me if I'm wrong here chicken, but you are trying a lean bulk diet? If that's the case then your calories may still be too high for a lean bulk for a guy your size. You should probably drop about 100g of protein....

Thanks a lot all, much appreciated once again.

Side notes: 1) I will order some Power Butter, and 2) Out goes the milk, and in comes the water 3) No more evening kumara/sweet potato - time for some proper veggies.

Below is how I see everything looking now, any other comments or feedback on this or the above?

I see everything looking like this now:

Protein Carbohydrates Fat Calories
BREAKFAST
Banana 1 23 0.3 90
1 Cup oats 8 55 4 320
2 Eggs, 7 Whites 36 10 10 250

MORNING SNACK
Tin Tuna 30 8 0 169
Nuts 1oz/30g 9 6 20 245

LUNCH
300g Chicken 85 0 5 400 you don't need 85g of protein... 50g would be adequate
290g Kumara 6 60 0 290
1 tbsp PB 8 4 7 90

AFTERNOON TEA
1 x Pita 10.1 38 4.2 250
Cottage Cheese 6 1 2 48
Tin Tuna 30 8 1 169

PRE WORKOUT
Protein shake 20 3.5 1.3 100
Apple 1 19 0.2 72

POST WORKOUT
Protein Shake 40 6.5 3 170
Dextrose 0 60 0 240

DINNER
300g Chicken 85 0 5 400same as above
Vegetables 4 12 1 70
Sauce 0 12 2 110

BEFORE BED
Cottage Cheese 20 2 5 100
Protein Shake 18 3 1 100you don't need the protein shake here
1 tbsp PB 8 4 7 90

TOTALS: P.425.1 C.335 F.79 Cals.3773

[ChickenNKumara]

Yes, thats right - lean bulk.

I have a pretty fast metabolism so normally need to eat a little bit more than most.. But I will take your suggestion on the chicken and drop back the amount per serving, I make the whole lot at dinner time and take second serving for lunch.. If anything this whole thing is going to make my shopping CHEAPER, great news.

So that should leave me looking something like this:
Protein 365 Carbs 335 Fats 75 Calories 3500

Does that look more realistic for a lean bulk? I was sure I had worked out my maintenance calories was around 3300 based on various formulas around this site.. Any thoughts on that? Is 200 cals p/d enough extra?

Though thats 1,400 per week right so it all adds up?

[fit4ever180]

Yes, thats right - lean bulk.

I have a pretty fast metabolism so normally need to eat a little bit more than most.. But I will take your suggestion on the chicken and drop back the amount per serving, I make the whole lot at dinner time and take second serving for lunch.. If anything this whole thing is going to make my shopping CHEAPER, great news.

So that should leave me looking something like this:
Protein 365 Carbs 335 Fats 75 Calories 3500

Does that look more realistic for a lean bulk? I was sure I had worked out my maintenance calories was around 3300 based on various formulas around this site.. Any thoughts on that? Is 200 cals p/d enough extra?

Though thats 1,400 per week right so it all adds up?

I like those numbers, but again this just my opinion and you know your body better than anyone, so if you do need more calories then adjust... What formulas did you use to get your maintenance cals? I had them at just under 3000, but I did think that seemed a bit low for your size, so 3300 is probably closer... If you do feel you need cals, then I would increase your fats before anything else... 365g of protein should be enough (1.5g x 205= 307.5g, so you'd be getting 1.78g per pound of bodyweightat 365g per day)... If you are doing alot of cardio, you may have to increase your cals as well...
Also, like you mentioned earlier, to bulk you have to accumulate fat, so in order to do an effective lean bulk your cals should just barely be over maintenance... The downside is most people do not gain as quickly as a full on bulk diet...

[ChickenNKumara]

If you do feel you need cals, then I would increase your fats before anything else...

Thats such a difficult thing to mentally stomach adding fats hahaaha, but I will see how I go and look at adding a bit more fat if I need more cals.

Also, like you mentioned earlier, to bulk you have to accumulate fat, so in order to do an effective lean bulk your cals should just barely be over maintenance...

Right, ok I haven't done a lean bulk before so not so sure as to how the cals should look. Its a bit different being so cautious of carbs.

The downside is most people do not gain as quickly as a full on bulk diet...

This is a bit disappointing, but just the way it is I guess.... especially with holidays just up around the corner!!

Thanks again.

[fit4ever180]

Fats are GOOD and yours may be a bit low, so that's why I would increase them in your case before the other macros!!! Many of them taste great and the keep you satiated for a longer period than proteins or carbs... Unless you're getting for a competition bro, don't let your diet totally ruin the holidays... Just gorge yourself wisely and avoid all the pies, pastries, and booze and stick to the protein sources! Personally, I'm going nuts on the turkey tomorrow and when Christmas hits, the ham is all mine!