Results 1 to 36 of 36

Thread: Critique my diet!

  1. #1
    Join Date
    Feb 2009
    Posts
    46

    Critique my diet!

    Hi, i'm 20. height 5,8. weight ±175lbs, body fat around 14% i guess. Training for 4 years 5 times a week.

    Goal is to bulk.

    7h30 AM: bowl of oat, 2 wholes eggs and 3 whites, 1tbs of peanut butter, 1 banana.

    8h15 AM: Shake of Optimum whey protein (26g of prots)

    10h00 AM: 1 yagourt, 1 chewy nut bar, 20 amond, 1 banana

    12h00: 250g of meat, 150g carb (spaghatti), green veggies

    2h00: 1 yagourt, 1 chewy nut bar, 20 amond

    3h00: apple

    4h30: TRAINING

    5h30: (PWO) 20g sugar and 5minutes later 1shake of Optimum whey protein

    7h: 250g of meat, 150 carb (rice) green veggies

    8h30: 1 shake of optimum whey protein

    10h00: 1tbs of peanut butter, 20 amond, glass of milk

    10h30: SLEEP

    Please, critique and help me with my diet, i want to bulk!

  2. #2
    Join Date
    May 2007
    Posts
    1,472
    post your macros, cals, protein, fat, carbs. do that for each meal and a total for the day. just by looking at that though yoiur diets gonna need some work and you have too many shakes. sometimes a protein shake is all you have time for but I wouldn't go over two ed they lack nutrients.

  3. #3
    Join Date
    Feb 2009
    Posts
    46
    Oat: 1cup - (120g) - 450 CALS / FAT - 9g / Carb - 81g / Prot - 18g
    Egg 2 wholes - (116g) - 160 CALS / FAT - 12g / Carb - 2g / Prot - 14g
    White egg: - 3 blancs - (94g) - 45 CALS / FAT - 0g / Carb - 0g / Prot - 10g
    Peanut butter - (15g) - 90 CALS / FAT - 8g / Carb - 3g / Prot - 3g
    Banana - 1 - ???

    Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g

    Yagourt - (100g) - 35 CALS / FAT - 0g / Carb - 5g / Prot - 4g
    Chewy nut bar - (35g) - 170 CALS / FAT - 9g / Carb - 19g / Prot - 4g
    Almond - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6g
    Banana - 1 - ???

    Meat - (250g) - 355 CALS / FAT - 7g / Carb - 5g / Prot - 57g
    Pasta - (150g) - 400 CALS / FAT - 2g / Carb - 80g / Prot - 18g
    Veggies - ????

    Yagourt - (100g) - 35 CALS / FAT - 0g / Carb - 5g / Prot - 4g
    Chewy nut bar - (35g) - 170 CALS / FAT - 9g / Carb - 19g / Prot - 4g
    Almond - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6g
    Apple - 1 - ???

    Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g

    Meat - (250g) - 355 CALS / FAT - 7g / Carb - 5g / Prot - 57g
    Rice - (150g) - 480 CALS / FAT - 1g / Carb - 108g / Prot - 9g
    Veggies - ????

    Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g

    Peanut butter - (15g) - 90 CALS / FAT - 8g / Carb - 3g / Prot - 3g
    Milk - (250ml) - 100 CALS / FAT - 2,5g / Carb - 12g / Prot - 9g
    Almond - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6g


    CALORIES: 3805
    FAT: 125.5g
    CARB: 371g
    PROT: 304g

    Thanks you !
    Last edited by wack; 04-07-2009 at 12:40 PM.

  4. #4
    Join Date
    Mar 2009
    Location
    WESTSIDE!
    Posts
    68
    Quote Originally Posted by wack View Post
    Gruau: 1 tasse - (120g) - 450 CALS / FAT - 9g /
    Remember, i've not counted FAT, CARB, CALS for MEAT, i've ONLY count the prot approx (60)!
    Why have you only counted protein for meats? Please include all macros... also I don't understand what all the food items you listed are... can you translate to english please? :-)

  5. #5
    Join Date
    Feb 2009
    Posts
    46
    Done. I dont include macros for meat cauz' i simply don't know... I'm eating what i kill (porc, cow, fish) so its hard to say how many cals, fat and carb but i know approx the prots of this meal!

    Thank you for checking my diet!

  6. #6
    Join Date
    Mar 2009
    Location
    WESTSIDE!
    Posts
    68
    Quote Originally Posted by wack View Post
    Done. I dont include macros for meat cauz' i simply don't know... I'm eating what i kill (porc, cow, fish) so its hard to say how many cals, fat and carb but i know approx the prots of this meal!

    Thank you for checking my diet!
    Well it's important to know. You can find out easily at these sites:
    http://caloriecount.about.com/
    http://www.thedailyplate.com/

  7. #7
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    let's get your bmr so we can calc ur tdce..
    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



    once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

  8. #8
    Join Date
    Feb 2009
    Posts
    46
    BMR = 1902

    BMR x 1.55 = 2948

    The meat are done, macros are updated!

    Thanks everybody !

  9. #9
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    Quote Originally Posted by wack View Post
    BMR = 1902

    BMR x 1.55 = 2948

    The meat are done, macros are updated!

    Thanks everybody !
    your eating way too much...

    u need to drop 1300 kcal if your cutting or 700 kcal if your bulking...

    125 grams of fat is way too much, bring it down to sixty

    make your pro/carb/fat % into 40-40-20

  10. #10
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    Quote Originally Posted by wack View Post
    Oat: 1cup - (120g) - 450 CALS / FAT - 9g / Carb - 81g / Prot - 18g
    Egg 2 wholes - (116g) - 160 CALS / FAT - 12g / Carb - 2g / Prot - 14g make it one whole
    White egg: - 3 blancs - (94g) - 45 CALS / FAT - 0g / Carb - 0g / Prot - 10g
    Peanut butter - (15g) - 90 CALS / FAT - 8g / Carb - 3g / Prot - 3gomit
    Banana - 1 - ??? omit, do a complex carb like oatmeal instead

    Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g
    eat real food, shakes are pre-post workout only
    Yagourt - (100g) - 35 CALS / FAT - 0g / Carb - 5g / Prot - 4gomit
    Chewy nut bar - (35g) - 170 CALS / FAT - 9g / Carb - 19g / Prot - 4g
    Almond - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6g
    Banana - 1 - ??? try to keep your pro/fat and pro/carb meals seperate

    Meat - (250g) - 355 CALS / FAT - 7g / Carb - 5g / Prot - 57g
    Pasta - (150g) - 400 CALS / FAT - 2g / Carb - 80g / Prot - 18gthis better be wheat pasta
    Veggies - ????always

    Yagourt - (100g) - 35 CALS / FAT - 0g / Carb - 5g / Prot - 4gomit
    Chewy nut bar - (35g) - 170 CALS / FAT - 9g / Carb - 19g / Prot - 4g
    Almond - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6gomit
    Apple - 1 - ???omit

    Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g
    again, eat real food
    Meat - (250g) - 355 CALS / FAT - 7g / Carb - 5g / Prot - 57g
    Rice - (150g) - 480 CALS / FAT - 1g / Carb - 108g / Prot - 9gunless this is a pwo meal, omit
    Veggies - ????

    Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g
    again, real food
    Peanut butter - (15g) - 90 CALS / FAT - 8g / Carb - 3g / Prot - 3g
    Milk - (250ml) - 100 CALS / FAT - 2,5g / Carb - 12g / Prot - 9g
    Almond - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6gdo either the peanut butter or the almonds


    CALORIES: 3805
    FAT: 125.5g bring to 60
    CARB: 371g
    PROT: 304gbring your carbs down to 300

    Thanks you !

    my advice is in bold

  11. #11
    Join Date
    Feb 2009
    Posts
    46
    Ok, presently im bulking for another 2 week or so, after i'll cut.

    I reach 30pounds in 40 days with that exact diet, 152 to 182.
    Bf is around 15% i bet.

    So i'll cut this to ±10%

    So, if i want to cut, do you think i should start a completely new diet or work with this one?
    I never did a diet to cut so i don't really know how to go with Cals, pro, fat, carb...

    Thanks for the help !

  12. #12
    Join Date
    Jun 2007
    Location
    texas
    Posts
    10,940
    Quote Originally Posted by wack View Post
    Ok, presently im bulking for another 2 week or so, after i'll cut.

    I reach 30pounds in 40 days with that exact diet, 152 to 182.
    Bf is around 15% i bet.

    So i'll cut this to ±10%

    So, if i want to cut, do you think i should start a completely new diet or work with this one?
    I never did a diet to cut so i don't really know how to go with Cals, pro, fat, carb...

    Thanks for the help !
    we'll just tweek this one, keep the ratios about the same, change some of the nutrient timing and foods

  13. #13
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    Quote Originally Posted by wack View Post
    Ok, presently im bulking for another 2 week or so, after i'll cut.

    I reach 30pounds in 40 days with that exact diet, 152 to 182.
    Bf is around 15% i bet.

    So i'll cut this to ±10%

    So, if i want to cut, do you think i should start a completely new diet or work with this one?
    I never did a diet to cut so i don't really know how to go with Cals, pro, fat, carb...

    Thanks for the help !
    dont mean to sound like a dick ,but if your eating 1000kcal over your tdce, your putting on fat more then anything else....

  14. #14
    Join Date
    Dec 2007
    Location
    wisconsin
    Posts
    621
    Quote Originally Posted by jamyjamjr View Post
    my advice is in bold
    hey wack are you looking to do a clean bulk? or do you just want to add a bunch of mass...if your looking to add a bunch of mass the diet you posted will work, just don't be suprised when you put some flab on.

    i would cut the fruits down only breakfast and pre or post work out....and bananas are heavy on sugar so keep that to just breakfast

  15. #15
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    Quote Originally Posted by chitownhoker View Post
    hey wack are you looking to do a clean bulk? or do you just want to add a bunch of mass...if your looking to add a bunch of mass the diet you posted will work, just don't be suprised when you put some flab on.

    i would cut the fruits down only breakfast and pre or post work out....and bananas are heavy on sugar so keep that to just breakfast
    bananas are complex carbs up untill the skin turns brown

  16. #16
    Join Date
    Dec 2007
    Location
    wisconsin
    Posts
    621
    Quote Originally Posted by jamyjamjr View Post
    bananas are complex carbs up untill the skin turns brown
    sugars are simple carbs and that is what bananas are full of?? so your saying that its all complex carbs as long as they are still green or yellow?

  17. #17
    Join Date
    Dec 2007
    Location
    wisconsin
    Posts
    621
    http://www.chiquita.com/chiquita/dis...etposition.asp

    here at chiquita it states they have simple sugars in them

  18. #18
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    [QUOTE=chitownhoker;4551765]sugars are simple carbs and that is what bananas are full of?? so your saying that its all complex carbs as long as they are still green or yellow?[/QUOTE]

    exactly what i was saying... phate just ran an article on this for me.. i was under the same impression.. but as long as the banana isn't brown, your in the green

  19. #19
    Join Date
    Dec 2007
    Location
    wisconsin
    Posts
    621
    i don't know if i can believe that....it sounds to good to be true. you got a link to that article? i would love to confirm this so i can start eating them!...im a few weeks out from a comp and it would be nice to have bananas on my protein pancakes a couple times befor i cut most of my food out!

  20. #20
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    thx to phate for the source

    Bananas and plantains (cooking bananas) are nowadays grown in all humid tropical regions. The bananas are picked green from the trees, shipped and kept from ripening until they reach the shops. Imperfectly ripened bananas are composed of starch; but as the natural ripening proceeds, the starchy material is converted into dextrin and glucose.

    The cooking banana is larger, coarser and less sweet than the kinds that are generally eaten raw. Its starch content is about 25%.

  21. #21
    Join Date
    Jun 2007
    Location
    texas
    Posts
    10,940
    Quote Originally Posted by chitownhoker View Post
    i don't know if i can believe that....it sounds to good to be true. you got a link to that article? i would love to confirm this so i can start eating them!...im a few weeks out from a comp and it would be nice to have bananas on my protein pancakes a couple times befor i cut most of my food out!
    this is how it works

    when bananas are green they are starches(break open one and you'll see), as they ripen they are actually getting oxidized and this process converts the starch to a simple sugar

    Starch-Sugar Transformation During Banana Ripening: The Behavior of UDP Glucose Pyrophosphorylase, Sucrose Synthetase and Invertase
    N. N. TERRA 1 , E. GARCIA, 1 F. M. LAJOLO 1
    1 Authors Terra, Garcia, and Lajolo are affiliated with Depto. de Alimentos e Nutricão Experimental, Faculdade de Ciências Far-macêuticas – USP'(Bloco 14), Caixa Postal – 30786, 01000, São Paulo, SP, Brasil.

    This Research was sponsored by a Grant from FINEP (Brazil).
    Copyright 1983 by the Institute of Food Technologists
    ABSTRACT
    Abstract REFERENCES

    Starch concentration, sequence of appearance of sucrose, glucose and fructose and activity of some enzymes of sucrose synthesis were followed during ripening of preclimacteric bananas (Musa acuminatd). As starch was degraded sucrose content increased and preceded formation of glucose and fructose. At the same time, while UDP-glucose pyrophosphorylase activity remained constant, activity of sucrose synthetase and invertase increased. The observed sugar and enzyme changes indicated that starch to sucrose transformation via glucose-1-phosphate-UDP-glucose may be an important mechanism for starch disappearance during ripening. The hypothesis was confirmed with thin banana slices infiltrated with [14C(U)]glucose-1-phosphate: the label was incorporated into sucrose three times faster for climacteric than for preclimacteric fruits. Pyrophosphorylase activity and climacteric induced activation of sucrose synthetase could be inhibited by protein and nucleic acids synthesis inhibitors.



    Ripening changes were studied in plantains of three cultivars, two Horn types and one French type, and compared with those in bananas ripened under the same conditions. Bananas contained 1% starch when fully ripe and none when overripe, whereas plantains contained about 9% starch when fully ripe and 3% when overripe (composition expressed as percentage fresh weight). Total sugar content was 23% in fully ripe and overripe bananas but in plantains it increased from 20% when fully ripe to 27% when overripe. The ratio of glucose:fructose was approximately unity for bananas and plantains at all stages of ripeness. Sucrose comprised more than 70% of the total sugars in fully ripe bananas and plantains and about half of the total sugars in overripe fruits.



    this link will actually show you how to test for sugar and starch, it's a basic test that most people can do
    http://www.curriculumsupport.educati...ipe_fruits.pdf

  22. #22
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    there he is...

  23. #23
    Join Date
    Feb 2009
    Posts
    46
    Ok, so for my height, weight what should i do with the diet?
    I plan to workout 4 days and run and swim at leat 5 times a week.
    My goal is to drop the bodyfat the more i can

    My stats are: age 20. height 5,8. weight ±180lbs, body fat around 14% i guess.

    What should be the proportion of prots, fat, carb per day even cals ?

    This is my fist cutting, so i don't really know how to do..

    Workout, 6 exercises with 4x12 reps or 5x5?
    Cardio is better 30 low intensity or 20 high?
    Thanks for your helps

  24. #24
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    well, already told you what you need to do earlier...

    drop the fat level and carb level....

    post up a new diet so we're on the same page

  25. #25
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    Quote Originally Posted by wack View Post
    Ok, so for my height, weight what should i do with the diet?
    I plan to workout 4 days and run and swim at leat 5 times a week.
    My goal is to drop the bodyfat the more i can

    My stats are: age 20. height 5,8. weight ±180lbs, body fat around 14% i guess.

    What should be the proportion of prots, fat, carb per day even cals ?

    This is my fist cutting, so i don't really know how to do..

    Workout, 6 exercises with 4x12 reps or 5x5?
    Cardio is better 30 low intensity or 20 high?
    Thanks for your helps
    unless that's on legs or arms days, your overtraining 16 sets is more then suff.

  26. #26
    Join Date
    Feb 2009
    Posts
    46
    Nice, i'll post up my new diet soon!

  27. #27
    Join Date
    Dec 2007
    Location
    wisconsin
    Posts
    621
    Quote Originally Posted by Phate View Post
    this is how it works

    when bananas are green they are starches(break open one and you'll see), as they ripen they are actually getting oxidized and this process converts the starch to a simple sugar

    Starch-Sugar Transformation During Banana Ripening: The Behavior of UDP Glucose Pyrophosphorylase, Sucrose Synthetase and Invertase
    N. N. TERRA 1 , E. GARCIA, 1 F. M. LAJOLO 1
    1 Authors Terra, Garcia, and Lajolo are affiliated with Depto. de Alimentos e Nutricão Experimental, Faculdade de Ciências Far-macêuticas – USP'(Bloco 14), Caixa Postal – 30786, 01000, São Paulo, SP, Brasil.

    This Research was sponsored by a Grant from FINEP (Brazil).
    Copyright 1983 by the Institute of Food Technologists
    ABSTRACT
    Abstract REFERENCES

    Starch concentration, sequence of appearance of sucrose, glucose and fructose and activity of some enzymes of sucrose synthesis were followed during ripening of preclimacteric bananas (Musa acuminatd). As starch was degraded sucrose content increased and preceded formation of glucose and fructose. At the same time, while UDP-glucose pyrophosphorylase activity remained constant, activity of sucrose synthetase and invertase increased. The observed sugar and enzyme changes indicated that starch to sucrose transformation via glucose-1-phosphate-UDP-glucose may be an important mechanism for starch disappearance during ripening. The hypothesis was confirmed with thin banana slices infiltrated with [14C(U)]glucose-1-phosphate: the label was incorporated into sucrose three times faster for climacteric than for preclimacteric fruits. Pyrophosphorylase activity and climacteric induced activation of sucrose synthetase could be inhibited by protein and nucleic acids synthesis inhibitors.



    Ripening changes were studied in plantains of three cultivars, two Horn types and one French type, and compared with those in bananas ripened under the same conditions. Bananas contained 1% starch when fully ripe and none when overripe, whereas plantains contained about 9% starch when fully ripe and 3% when overripe (composition expressed as percentage fresh weight). Total sugar content was 23% in fully ripe and overripe bananas but in plantains it increased from 20% when fully ripe to 27% when overripe. The ratio of glucose:fructose was approximately unity for bananas and plantains at all stages of ripeness. Sucrose comprised more than 70% of the total sugars in fully ripe bananas and plantains and about half of the total sugars in overripe fruits.



    this link will actually show you how to test for sugar and starch, it's a basic test that most people can do
    http://www.curriculumsupport.educati...ipe_fruits.pdf

    we wil have to agree to disagree

  28. #28
    Join Date
    Feb 2009
    Posts
    46
    Ok so i look a lil bit about the diet, read for the past 2 week too and i came over thaht.

    My diet might be:

    270g of prots
    100g of carbs
    45g of fat

    I don't know how many cals it might be??

    What do you guys think about that? Do you think it's a good cutting?

  29. #29
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    Quote Originally Posted by wack View Post
    Ok so i look a lil bit about the diet, read for the past 2 week too and i came over thaht.

    My diet might be:

    270g of prots 4kcal per gram100g of carbs 4kcal per gram
    45g of fat 9 kcal per gram



    I don't know how many cals it might be??

    What do you guys think about that? Do you think it's a good cutting?
    now do some math

  30. #30
    Join Date
    Feb 2009
    Posts
    46
    270 x 4 = 1080 cal
    100 x 4 = 400 cal
    45 x 9 = 405 cal

    Total: 1885 cal

  31. #31
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    your eating about 800kcal to little

  32. #32
    Join Date
    Feb 2009
    Posts
    46
    So you think 1885 cals a day is not enough if i want to drop the BF?

    You suggest I eat 2600 cals a day for cutting?

    Thanks for the information !

  33. #33
    Join Date
    Feb 2009
    Posts
    46
    If i've to eat 2600, you suggest i up the prots ?

    Thanks

  34. #34
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    i'd up the carbs.. ur getting enough protien

  35. #35
    Join Date
    Feb 2009
    Posts
    46
    Ok, but if i want to cut, i don't think eating to many carb will help me losing BF ?

    I've done the calcul like this:

    1.5g of prots per pounds
    0.50 of carb
    0.25 of fat

    I'd up the carb to 100 cauz it was only 90.

    Do you think its enough or i should up little more

  36. #36
    Join Date
    Jun 2008
    Location
    R.I.P. T-MOS
    Posts
    4,944
    alotta people corelate carbs to bloats and a gain in bf... this isn't true

    i used to keep my carbs under 100g a day.. im currently running my carbs over 300g (depending on the day) and iv lost 3% in the last 4 weeks... trust the numbers from your tdce.. keep your diet at a 40 40 20 split...

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •