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  1. #1
    army_cobra's Avatar
    army_cobra is offline Associate Member
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    Healthy Diet for ME? MACROS ADDED

    Age:25
    Height:5'11
    Weight:195
    BF%:19% by army standers

    1,720 cals/86 carbs/38 fat/258 protein

    20/20/60%

    Im just trying to find out if this is good for me. I was going to keep it under 2300cals but i went one week and i never reached 1900 cals so i figured i could drop it. Now remember right now im just trying to get to 12% BF or lower.
    Last edited by army_cobra; 03-16-2011 at 02:33 PM.

  2. #2
    army_cobra's Avatar
    army_cobra is offline Associate Member
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    NO one? Im sure alot of you want to see what im eating and my macros but i have that down all ready in a thread awhile back. I have tweaked it since then to meet these goals though. So anyone out there does this seem okay to you?

  3. #3
    musclestack is offline Productive Member
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    If you've tweaked your diet recently, post it up with all macros and times of day you have your meals for a better critique. From this thread, your basically just asking if the split sounds good. A calorie split, in my opinion, is individualistic. Some people are carb sensitive; others handle them relatively easy. I'm willing to bet that most members here are not going to like your split. Most will recommend to lower protein, and increase carbs and fat. I will have you know that throughout my 3 1/2 month cut, I tweaked my diet a couple times and found that a 60/20/20 worked the best for me with almost no loss of LBM. By the looks of your cals, I would keep them around 2,300 at first and see how you progress. If you're not happy with the results, slowly decrease calories/increase cardio until you find that sweet spot.

    But like I said, it's best to post up your total diet in detail if you really want the best advice.

  4. #4
    army_cobra's Avatar
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    Breakfast......................................... ................................... Calories Carbs Fat Protein
    Quaker Oats Old Fashioned - Oatmeal 1 Serving, 1/2 cup dry..................150 27 3 5
    Mamacita's - Large Grade A Egg - White, 3 egg white..............................51 1 0 11
    Wal-Mart Great Value - Unsalted Dry Roasted Peanuts, 2 oz.................320 12 28 14
    Gnc - Triple Strength Fish Oil, 1 Softgel Capsule.....................................15 0 2 0
    TOTAL............................................. ...........................................536 40 33 30
    Lunch
    Tilapia Fillets - Frozen Surpreme Choice - Fish, 4 oz cooked..................100 0 2 22
    Sara Lee - 100% Classic Whole Wheat Bread, 2 slice...........................140 26 2 6
    TOTAL............................................. ..........................................240 26 4 28
    Dinner
    Walmart Great Value - Boneless, Skinless Chicken Breast, 4oz...............110 0 3 23
    Walmart Great Value - Mixed Vegetables - Frozen, 1 cup......................90 15 0 3
    Gold Standard - 100% Casein Creamy Vanilla, 1 Heaping Scoop.............110 3 1 24
    TOTAL............................................. .........................................310 18 4 50
    Snacks
    Lean Meat - Deer Burger, 4 oz................................................ ....................159 0 7 22
    Star Kist Chunk Light Tuna - - In Water - 3 oz. Can Drained, 1 can drained..........80 1 1 18
    Gnc Amplified Wheybolic Extreme 60 - Vanilla - Shake , 3 Cups..........................280 7 1 60
    Bunny-Luv - Organic Cut & Peeled Baby Carrots, 3 oz.......................................33 9 0 0
    TOTAL............................................. .................................................. .....552 17 9 100

    Totals..................1,638 101 50 208
    Your Daily Goal......1,720 86 38 258
    Remaining..............82 -15 -12 50
    Calories Carbs Fat Protein

    So this was my meal plan for today. Yes i know i went over fat and carbs but not by to much. This is pretty much my diet, it changes per day but i say with in my limits. I have a protein shake about 30 mins before my workout out. I drink BCAA's during my work out and have casein before i go to bed.

    0630 Hr cardio
    0730 breakfast
    1000 snack
    1300 lunch
    1530 snack
    1600 workout
    1830 dinner

  5. #5
    army_cobra's Avatar
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    Breakfast......................................... .................................................. Calories Carbs Fat Protein
    Quaker Oats Old Fashioned - Oatmeal 1 Serving, 1/2 cup dry..................................150 27 3 5
    Gnc - Triple Strength Fish Oil, 1 Softgel Capsule........................................... ........15 0 2 0
    Wal-Mart Great Value - Unsalted Dry Roasted Peanuts, 1 oz...................................160 6 14 7
    Mamacita's - Large Grade A Egg - White, 4 egg white............................................6 8 1 0 14
    TOTAL............................................. .................................................. ...........393 34 19 26

    Lunch
    Deer Meat - Ground Hamburger, 3 oz................................................ ..................159 0 7 23
    Minute Rice - Brown Rice, Instant Whole Grain , 1/2 cup........................................150 34 2 3
    TOTAL............................................. .................................................. ...........309 34 9 26

    Dinner
    Wild- - Pheasant Breast-4 oz., 4 oz................................................ ....................151 0 4 28
    Walmart Great Value - Frozen Cut Broccoli, 1 cup............................................... ...23 4 0 2
    Gold Standard - 100% Casein Creamy Vanilla, 1 Heaping Scoop................................110 3 1 24
    TOTAL............................................. .................................................. ............284 7 5 54

    Snacks
    Gnc Amplified Wheybolic Extreme 60 - Vanilla - Shake , 3 Cups.................................280 7 1 60
    Bunny-Luv - Organic Cut & Peeled Baby Carrots, 3 oz.............................................33 9 0 0
    Star Kist Chunk Light Tuna - - In Water - 3 oz. Can Drained, 2 can drained................160 2 2 36
    TOTAL............................................. .................................................. ............473 18 3 96

    Totals...................1,459 93 36 202
    Your Daily Goal........1,720 86 38 258
    Remaining...............261 -7 2 56
    .....................Calories Carbs Fat Protein

    Okay so these are my meals for tomorrow what do you all think?

  6. #6
    army_cobra's Avatar
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    No one has any comments on this

  7. #7
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Quote Originally Posted by army_cobra View Post
    Breakfast......................................... .................................................. Calories Carbs Fat Protein
    Quaker Oats Old Fashioned - Oatmeal 1 Serving, 1/2 cup dry..................................150 27 3 5
    Gnc - Triple Strength Fish Oil, 1 Softgel Capsule........................................... ........15 0 2 0
    Wal-Mart Great Value - Unsalted Dry Roasted Peanuts, 1 oz...................................160 6 14 7
    Mamacita's - Large Grade A Egg - White, 4 egg white............................................6 8 1 0 14
    TOTAL............................................. .................................................. ...........393 34 19 26

    Make this meal primarily a carb or fat meal, not both. This is too high in both macros IMO.

    Lunch
    Deer Meat - Ground Hamburger, 3 oz................................................ ..................159 0 7 23
    Minute Rice - Brown Rice, Instant Whole Grain , 1/2 cup........................................150 34 2 3
    TOTAL............................................. .................................................. ...........309 34 9 26

    Decent, add veggies if you can

    Dinner
    Wild- - Pheasant Breast-4 oz., 4 oz................................................ ....................151 0 4 28
    Walmart Great Value - Frozen Cut Broccoli, 1 cup............................................... ...23 4 0 2
    Gold Standard - 100% Casein Creamy Vanilla, 1 Heaping Scoop................................110 3 1 24
    TOTAL............................................. .................................................. ............284 7 5 54

    Why the casein here? Just eat more food

    Snacks
    Gnc Amplified Wheybolic Extreme 60 - Vanilla - Shake , 3 Cups.................................280 7 1 60
    Bunny-Luv - Organic Cut & Peeled Baby Carrots, 3 oz.............................................33 9 0 0
    Star Kist Chunk Light Tuna - - In Water - 3 oz. Can Drained, 2 can drained................160 2 2 36
    TOTAL............................................. .................................................. ............473 18 3 96

    Carrots are relatively high in sugar, just be careful with them. Greens would be a better option

    Totals...................1,459 93 36 202
    Your Daily Goal........1,720 86 38 258
    Remaining...............261 -7 2 56
    .....................Calories Carbs Fat Protein

    Okay so these are my meals for tomorrow what do you all think?
    It doesn't help that I can't see what times you're eating these meals though. I'm too lazy to keep scrolling up to see your times from the previous post - next time, just post it with time of day for each meal - i.e. Meal 1, 7am, Meal 2, 10am, and so on.

  8. #8
    army_cobra's Avatar
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    I actually made breakfast the carb meal as of this morning. After reading some threads that were on here i saw you need to split fat and carbs. So i eat my fats at 1000. I have the casein right before bed not actually with the dinner sorry. I would add more protein meat in dinner but to tell you the truth im getting fuller faster since i started this diet. I seen that carrots are kinda high in surgar but i had them in the fridge so i figured i would finish them off. I will be switching between celery and broccoli. Sorry for not putting the times on this one i did mess that up, here they are.

    Breakfast 0730
    snack 1000
    lunch 1230
    snack and protien shake 1530
    workout 1600 to 1800
    dinner 1830 at the latest

  9. #9
    army_cobra's Avatar
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    Breakfast
    .................................................. .................................................. ............Calories Carbs Fat Protein
    Gnc - Triple Strength Fish Oil, 1 Softgel Capsule........................................... .................15 0 2 0
    Quaker Oats Old Fashioned - Oatmeal 1 Serving, 1/2 cup dry..........................................150 27 3 5
    Mamacita's - Large Grade A Egg - White, 4 egg white............................................. ........68 1 0 14
    Generic - Amplify Xl Protein Blend, 3 scoops............................................ .....................265 7 4 45
    TOTAL............................................. .................................................. ...................498 35 9 64

    Lunch
    Hyvee Brand - Boneless Skinless Chicken Breast, 4 oz cooked...........................................1 20 0 3 22
    Minute Rice - Brown Rice, Instant Whole Grain , 1/2 cup............................................... ...150 34 2 3
    TOTAL............................................. .................................................. ...................270 34 5 25

    Dinner
    Costco - Top Sirlion Steak, 100 gr................................................ ................................177 0 5 31
    Gold Standard - 100% Casein Creamy Vanilla, 1 Heaping Scoop..........................................110 3 1 24
    Walmart Great Value - Mixed Vegetables - Frozen, 1 cup............................................... ....90 15 0 3
    TOTAL............................................. .................................................. .....................377 18 6 58

    Snacks
    Generic - Amplify Xl Protein Blend, 3 scoops............................................ ............................265 7 4 45
    Star Kist Chunk Light Tuna - - In Water - 3 oz. Can Drained, 1 can drained...............................80 1 1 18
    Lean Meat - Deer Burger, 4 oz................................................ .........................................159 0 7 22
    Wal-Mart Great Value - Unsalted Dry Roasted Peanuts, 1 oz................................................ ..160 6 14 7
    TOTAL............................................. .................................................. ........................664 14 26 92


    Totals 1,809 101 46 239
    Your Daily Goal 2,000 100 44 300
    Remaining 191 -1 -2 61
    Calories Carbs Fat Protein

    Breakfast 0730
    snack 1000
    lunch 1230
    snack and protien shake 1530
    workout 1600 to 1800
    dinner 1830 at the latest

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