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11-23-2008, 06:02 PM #1New Member
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Diet Critique Please - Macros, Goals, Diet all provided
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?
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11-24-2008, 08:24 PM #2
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11-25-2008, 04:12 AM #3New Member
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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
10.30 MORNING SNACK
drop the apple and have 1 oz. nuts
12.30 LUNCH
add in fat source
4pm AFTERNOON TEA
is the pita whole wheat?
7.30pm POST WORKOUT
drop the banana
8.30pm DINNER
drop kumara and add in 2-3 servings of green veggies and about 15-20g of fat
10.30pm BEFORE BED
add in a tbs. of natty pb or 1 oz. nuts
Your carbs are really high if you're trying to do a lean nulk and shed some fat...
Your fats are WAY too low!
Again, thanks for your help - really great feedback and any further comments are much appreciated.
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11-25-2008, 07:53 AM #4Also forgot to mention that each drink is with milk, should I leave as is or change to water?
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11-25-2008, 12:19 PM #5Senior Member
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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!
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11-25-2008, 01:04 PM #6
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11-25-2008, 04:29 PM #7New Member
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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
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11-25-2008, 11:45 PM #8
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11-26-2008, 03:44 AM #9New Member
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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?
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11-26-2008, 11:23 AM #10
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...
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11-26-2008, 12:58 PM #11New Member
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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...
The downside is most people do not gain as quickly as a full on bulk diet...
Thanks again.
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11-26-2008, 09:43 PM #12
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!
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