Whats up all

[Phate]

yep, i'm posting my diet for critique, lol, why? well why not? i haven't gotten it critiqued in a while and i've gotten a little lazy with it i believe, so i'm gonna let ya'll critique it for me

have fun tearing it apart, be brutal, very brutal, so anyway, here goes

19
196
5'8
12-14%
no cycles

BMR = 66 + (1221.08) + (863.6) - (129.2)

BMR=2021.48

TDEE=2021.48(1.7)=3435cal

the reason i multiplied by 1.7 is as follows(correct me if you think my factor is wrong)

my training is HIT style, multiple muscle groups per workout, lots of supersets with no rest

cardio anywhere from 8-12x a week, mostly low intensity, 45minutes each

right now i am cutting down to around 8-9% while maintain or slightly building on muscle mass


my diet i will post tomorrow as i have to go through a normal day and write everything down, i will omit NOTHING, so as much as it will pain me to see how bad my diet has gotten, that is something i must do to get it back on track

see ya'll tomorrow

[Jfew44]

yep, i'm posting my diet for critique, lol, why? well why not? i haven't gotten it critiqued in a while and i've gotten a little lazy with it i believe, so i'm gonna let ya'll critique it for me

have fun tearing it apart, be brutal, very brutal, so anyway, here goes

19
196
5'8
12-14%
no cycles

BMR = 66 + (1221.08) + (863.6) - (129.2)

BMR=2021.48

TDEE=2021.48(1.7)=3435cal

the reason i multiplied by 1.7 is as follows(correct me if you think my factor is wrong)

my training is HIT style, multiple muscle groups per workout, lots of supersets with no rest

cardio anywhere from 8-12x a week, mostly low intensity, 45minutes each

right now i am cutting down to around 8-9% while maintain or slightly building on muscle mass


my diet i will post tomorrow as i have to go through a normal day and write everything down, i will omit NOTHING, so as much as it will pain me to see how bad my diet has gotten, that is something i must do to get it back on track

see ya'll tomorrow

Jeez, how long have you been cutting? Cardio 8-12 times/week is insane. Can't wait to critique YOUR diet lol.

[Phate]

Jeez, how long have you been cutting? Cardio 8-12 times/week is insane. Can't wait to critique YOUR diet lol.

about 2 months, i've been trying to cut with cardio and not with dropping calories, but i think that i've cut calories too low in the last few weeks, couple that with stress and very little sleep due to college and my body has stopped wanting to lose fat and i'm afraid it will start tapping my muscle for energy soon

i can think of several ways around this, but the best way is to let ya'll tear my diet apart and then defend it while ya'll attack it until i have it set, lol

[jamyjamjr]

lol.. im looking forward to this phate.....

[jamyjamjr]

those are some clean stats btw...

i wish i had stats like that at 19 u bastard

[Phate]

lol.. im looking forward to this phate.....

i figured you especially would, and i expect you to get downright nasty with the critique, point out every little thing you can cause this is gonna turn into a major debate thread, me vs. you and the diet forum guys

[jamyjamjr]

i figured you especially would, and i expect you to get downright nasty with the critique, point out every little thing you can cause this is gonna turn into a major debate thread, me vs. you and the diet forum guys

u know i love a challenge man... looking forward to tomorrow

[Phate]

those are some clean stats btw...

i wish i had stats like that at 19 u bastard

Lol, you should have seen them 4 years ago

15
240
4'11
40+%bf


i got comp tested at gold's two weeks ago and it came out to 18.97%, the guy looked at me and started laughing then said, "this computer is ****ed up, noone is 18.97% with abs, i don't know what went wrong with the comp test but i'm gonna get 3 different trainers to do it back to back next week and see what happens

[jamyjamjr]

yea u came a long way..

fcuk those comp tests.. get dipped bro

[eatrainrest]

phate your the same age as me with some solid stats i gotta catch up!

[Phate]

yea u came a long way..

fcuk those comp tests.. get dipped bro

wish i could, the closest dip test is 3hours away, i HATE small cities with a passion, can't wait till i move to Austin

phate your the same age as me with some solid stats i gotta catch up!

i noticed we were the same age when you posted your diet, lol, i just don't mention my age unless it's relevant because people get an attitude when they are getting cycle/diet/pct advice from someone younger than they are

[8iron]

first of all let me say ur way to young to think about dieting.......lol
damn Phate ur only 19, man i really feel old.........

[jamyjamjr]

wish i could, the closest dip test is 3hours away, i HATE small cities with a passion, can't wait till i move to Austin



i noticed we were the same age when you posted your diet, lol, i just don't mention my age unless it's relevant because people get an attitude when they are getting cycle/diet/pct advice from someone younger than they are

that's a huge mistake on their part.. and would be their horrible loss...

i was suprised when you told me your age, but your knowledge backed you up 100% (so did my results)

[eatrainrest]

wish i could, the closest dip test is 3hours away, i HATE small cities with a passion, can't wait till i move to Austin



i noticed we were the same age when you posted your diet, lol, i just don't mention my age unless it's relevant because people get an attitude when they are getting cycle/diet/pct advice from someone younger than they are

yea we get shit, excuse the french, all the time because were young... whatever...i think we know alot more than the average and better to start doing things the right way young

[8iron]

wish i could, the closest dip test is 3hours away, i HATE small cities with a passion, can't wait till i move to Austin



i noticed we were the same age when you posted your diet, lol, i just don't mention my age unless it's relevant because people get an attitude when they are getting cycle/diet/pct advice from someone younger than they are

Damn right were not going to listen to you guys anymore.............lol
You guys are the new generation you got to keep us old folks up to date and in the loop.........if it wasnt for you guys we might actually have to eat your wifes cooking.........man i hope she doesnt ever see this post........

[eatrainrest]

how old are you out of curiorosity lol

[Phate]

first of all let me say ur way to young to think about dieting.......lol
damn Phate ur only 19, man i really feel old.........

Lol, age is a mentality, not a physical property my friend, you are as old as you think you are

and i was kinda forced into nutrition, my doc when i was younger basically said, "if you don't use weight, you WILL develop type 2 diabetes, you WILL need heart surgery before you turn 18, and you WILL die much earlier than you should

that's a good wakeup call for a 15y/o

that's a huge mistake on their part.. and would be their horrible loss...

i was suprised when you told me your age, but your knowledge backed you up 100% (so did my results)

most people are surprised, lol, hell, i've had 3 people TODAY at college ask if i'm a junior or senior(i'm a freshman), i've never acted my age, i don't see the point in going through life without direction and letting myself become a sheep being led by sheep

btw, i'm taking sports nutrition and physiology of exercise and nutrition this summer, looking forward to it majorly

yea we get shit, excuse the french, all the time because were young... whatever...i think we know alot more than the average and better to start doing things the right way young

we do know alot more than the average, but you'll never convince an "adult" of that, my ex-stepfather the other day told me i eat too much and too often and that my diet sucked, this is a man that eats 3 triple/quadruple decker peanut butter/jelly/marshmallow sandwiches everyday with beer

i just laughed and reminded him who worked 3 16 hour days with no breaks hauling 20+foot trees by hand and piled them while he just cut them down the with the chainsaw, he shutup

[jamyjamjr]

lololol... people are arrogent man.. it's just how the world works

[eatrainrest]

haha nobody is worse than the mother.. 2 shakes a day and off days only 1 and im "drinking to much of that shit" haha the typical italian jersey mom... regardless people are just out there about exercise and nutrition ..even coworkers and managers (im a trainer), dont know what they should.. not to mention how much of a scammer personal training can be (over 400 organizations certifying and only 8 are nationally recognized )

[Phate]

k, here is my diet for yesterday

Meal 1 1130am
80g Oatmeal 300/10/54/5
Egg whites 270/54/9/0

total 570/64/63/5

Snack1230
Steamed veges 105/4/14/0

Meal 2 230
Whole wheat 150/2/39/9
8oz ham 240/44/4/6

total 390/46/43/15

Meal 3 615
egg whites 270/54/9/0
4tbsp whipped cream 30/0/1/2
150g banana 130/2/34/0
1tbsp udo's oil 120/0/0/14

Total 550/56/44/16

PWO
shake 520/60/70/0

Meal 4 1045
75g banana 65/1/17/0
Whole wheat 100/2/16/6
9oz ham 360/45/10/10

Total 525/48/53/16

Meal 5
Egg whites 270/54/9/0
Fish oil 240/0/20/18

Total 510/54/29/18


Daily Total 3170/332/316/69
percentages

Pro 42%
Carb 39%
Fat 19%

[jamyjamjr]

k, here is my diet for yesterday

Meal 1 1130am
80g Oatmeal 300/10/54/5
Egg whites 270/54/9/0

total 570/64/63/5

Snack1230
Steamed veges 105/4/14/0

Meal 2 230
Whole wheat 150/2/39/9
8oz ham 240/44/4/6 u know better then that!! omit for a leaner meat... i'd do chicken breast or turkey breast

total 390/46/43/15

Meal 3 615
egg whites 270/54/9/0 is this a budget issue phate?? or u just like eggs?
4tbsp whipped cream 30/0/1/2 im iffy about the whipper cream
150g banana 130/2/34/0
1tbsp udo's oil 120/0/0/14

Total 550/56/44/16

PWO
shake 520/60/70/0 im guessing those are simple carbs

Meal 4 1045
75g banana 65/1/17/0
Whole wheat 100/2/16/6
9oz ham 360/45/10/10

Total 525/48/53/16

Meal 5
Egg whites 270/54/9/0 again,is the egg white thing a budget issue?? egg white run through your system too fast imo.. do a lean meat.. i'd go with deli london broil.. god i love that stuff... egg whites will run through your system too quick over night.. u can also do cottage cheese cuz of the casein in it
Fish oil 240/0/20/18

Total 510/54/29/18


Daily Total 3170/332/316/69
percentages

Pro 42%
Carb 39%
Fat 19%

split looks good bud... i just think theres too much egg in your diet...

whether this is a time constraint thing or a budget thing i can understand.. but everything else looks pretty damn sound

[jamyjamjr]

lol.. this is weird. the pupil tellin the master how to go about his diet...

i am humbled sensei...

[Phate]

double post

[Phate]

split looks good bud... i just think theres too much egg in your diet...

whether this is a time constraint thing or a budget thing i can understand.. but everything else looks pretty damn sound

the egg whites are for convenience and because i don't have an oven to cook meat in, most of the time when i eat them i try to add in fish oil or a good fat to slow the digestion

the carbs in my PWO are waxy maize starch

i know the whipped cream was iffy but i added that to the bananas for a treat, it was either that or some ice cream, lol craving galore yesterday and it was leg day so i didn't mind

i'm surprised by macros came out that close, i didn't try AT ALL to get them to be 40-40-20, i just ate how i normally eat because i wanted a true representation of my diet, not one i forged in my head for a day, i guess old habits die hard

lol.. this is weird. the pupil tellin the master how to go about his diet...

i am humbled sensei...

LMAO^^^ we are all pupils

[jamyjamjr]

phate, u dont need an oven for deli london broil.. do 1/2lb before u pass out.. it's freakin great... i wake up in the morning without being hypoglycemic comparied to other foods

[Phate]

phate, u dont need an oven for deli london broil.. do 1/2lb before u pass out.. it's freakin great... i wake up in the morning without being hypoglycemic comparied to other foods

i'll definitely give it a try, might go get some here in an hour