Please critique my diet....:)

[BrownGirl]

I have a slight dilemma. I'm not entirely sure how many calories I should be eating. I calculated my BMR to be 1224 and my TDEE as 1887. Right now I'm eating about 1286 calories. Do you guys think that's enough? (I'm trying to gain some muscle right now.) I work out 4 days a week so should I be eating less on my non lifting days?

Oh and here are my stats:

Female
27 years old
5'2
93 lbs
Body fat: Not sure but avatar is me about 15lbs heavier.
Training exp: Not much. But Tbody66 has designed a workout for me so now I just need to iron out my diet.

Here's my diet as of right now:

Diet :

Meal 1 - 10am

1 Whole egg/ 2 Egg whites
Veggies
1/4 cup reduced fat cheese
1/4 cup oats

cal -309, fat - 10, carbs - 23, p - 28.5

Meal 2 - 12.30pm

Protein Shake - Whey
1 tbsp peanut butter

cal - 200, fat - 8, carbs - 4.5, p - 28

Meal 3 - 3pm

Stir Fried Spicy Chicken

cal - 200, fat - 5, carbs - 8, p - 32

Meal 4 - 5.30pm

Parmesan Crusted Chicken Tenders

cal - 297, fat - 8, carbs - 22, p - 35

WORKOUT

Meal 5 - 7.30pm

PWO Shake

cal -280, fat - 3, carb - 30, p - 32

Total macros: Cal - 1286 / Fat - 34g / Carbs - 88g / Protein -156g Split: 24/27/49


I got some really great feedback about my workout so I just want to fine tune the diet a little bit.Thanks so much for any help!

[gbrice75]

Based on your own calculations - absolutely not! You're basically eating at your maintenance level (again, assuming your numbers are close to accurate).

I would bump those calories up to ~1700 on workout days, and continue to eat at maintenance on non-workout/cardio only days.

[BrownGirl]

Thanks Gbrice! I sure will. What kind of split should I be running at when I increase my calories? Currently I have 156g of protein. At my current LBM (assuming I'm about 20%BF) I'm already at 2g/lb. For some reason I feel like adding more protein would be over the top...Am I wrong?

[gbrice75]

You definitely don't need to increase protein, you're pretty 'up there' already. I'd increase carbs (complex) on workout days and keep fats relatively low.

[BrownGirl]

Okay. Time for some sweet potatoes! Yay!

I really appreciate your help gbrice!

[SlimmerMe]

Good luck to you Bgirl~

Looking forward to your progress. Have a wonderful Christmas~

[gbrice75]

Okay. Time for some sweet potatoes! Yay!

I really appreciate your help gbrice!

Not a problem!

[BrownGirl]

Haven't started on the sweet potatoes yet. Buying them today. Had some extra oats yesterday and thought I was so full I'd explode! I had it with some sugar free grape jelly. Managed to finish it though. So yay!

[SlimmerMe]

Speaking of oats, do you like pancakes? if so I will post you up a great recipe~

Santa is coming soon.....

[tbody66]

Healthy choices abound

[BrownGirl]

Speaking of oats, do you like pancakes? if so I will post you up a great recipe~

Santa is coming soon.....

Love pancakes! It'll be a welcome change from scrambled eggs and oats with sugar free jam! lol

[SlimmerMe]

Oat Pancakes:


1 cup oats (just regular old fashioned oats or quick oats)
1 cup egg whites (about 7 large eggs)
1 cup fat free cottage cheese (or 1% if you desire)


Splenda all you want
nutmeg, dash if you so desire
drop of vanilla, if desired
baking powder about 2 teaspoons


First: Blend the oats in a blender until real powdery (no water just blend dry )
Add all the above ingredients and blend until a good consistency for a pancake


Cook on griddle/pan which should be real hot after sprayed with Pam....and then cook like a regular pancake


TOP with:
Sugar free syrup
and banana or raspberries with a dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt
-or-
fry an egg with Pam and top your pancake with the egg


ENJOY!


MAKES 3 BIG PANCAKES! so good for 3 meals.

[BrownGirl]

Thanks SlimmerMe! I gotta check it out!

[BrownGirl]

Hope everyone had a wonderful Christmas! After a bit of cheating on my diet, back to work now. So I decided to change up my diet a little bit. My BMR is 1224 right now (Or so a calculator says). I honestly don't know my TDEE but in a 1hr session of low/medium intensity cardio, I burn about 250 calories. So I assume my TDEE is somewhere aound 1500 then. On the new diet plan, I'm doing different calorie amounts on lift days and nonlift days. Here's my new diet.


LIFT DAYS:

Meal 1 - 10am

Egg Whites - 2
Onions
Serrano Peppers
Tomatoes
Cheese - Reduced fat
Oats - 1/2 Cup
Sugar Free Jam

Cal:324 / Fat: 9 / Carbs: 40 / P: 24


Meal 2 - 12pm

Iso 100 Protein Shake - 1 Scoop
Peanut Butter - 1 TBS

Cal:200 / Fat: 8 / Carbs: 4 / P: 28


Meal 3 - 2pm

Chicken Chili
Sweet Potato - 1/4 lb

Cal:331.75 / Fat: 3.75 / Carbs: 42 / P: 32.75


Meal 4 - 4pm

Red Lentil Soup 1 Serving
Sweet Potato - 1/4 lb


Cal:321 / Fat: 5 / Carbs: 55 / P: 17


Meal 5 - 6pm

Pancakes made with:
Oats
Eggs
Isopure
Sugar free maple syrup

Cal:277.5 / Fat: 3.25 / Carbs: 30 / P: 26.5

WORKOUT


Meal 6 - 8pm

Casein Protein Shake
Half a Banana

Cal:172.5 / Fat: 1 / Carbs: 16.5 / P: 24.5


TOTAL: Cal - 1626.75 / Fat - 30 / Carbs - 187.5 / P - 152.75

Split: 16.60/46.10/37.56



NON LIFT DAYS(Cardio only):

8.30am - 9.0am FASTED CARDIO

Meal 1 - 10am

Egg Whites - 3
Onions
Peppers
Tomatoes
Cheese - Reduced fat

Cal:154 / Fat: 6 / Carbs: 8 / P: 19


Meal 2 - 12pm

Iso 100 Protein Shake - 1 Scoop
Peanut Butter - 1 TBS

Cal:200 / Fat: 8 / Carbs: 4 / P: 28


Meal 3 - 2pm

Chicken Chili
Sweet Potato - 1/4 lb

Cal:331.75 / Fat: 3.75 / Carbs: 42 / P: 32.75


Meal 4 - 4pm

Red Lentil Soup 1 Serving

Cal:218 / Fat: 5 / Carbs: 31 / P: 15


Meal 5 - 6pm

Pancakes made with:
Oats
Eggs
Isopure
Sugar Free Maple Syrup

Cal:277.5 / Fat: 3.25 / Carbs: 30 / P: 26.5

TOTAL: Cal - 1181.25 / Fat - 26 / Carbs - 115 / P - 151.25

Split: 19.81/38.94/41.06


I know my body caliper is giving me the wrong percentage of body fat but the pinch is 9mm. So I'm going to track if it goes up or down.

If any of you guys and girls can help me in figuring out if this diet works to gain LBM, I would really appreciate it. Thanks so much!

[gbrice75]

Bumping to comment on later!

[tall76]

This looks good- I like how u Have a lifting day diet plan too with higher carbs. It's ok if ur not used to eating that much clean food- most women aren't, but keep trying. It's actually better to ease into it bc ur body won't freak out when all of a sudden ur putting in all these nutrients. Maybe try so add variety to ur protein sources, I think 3 of ur meals use protein powder- get some ground turkey meatballs, baked white fish with some mrs dash on it, or maybe even some lean ground beef in there once in a while. Pay attention to how ur body reacts to the higher carbs- everyone is different and make adjustments as u learn. Work out hard- stay in the 8-12 rep range for hypertrophy. This isn't "training like a guy"- its training a human body to illicit lean mass gains. And 8-12 doesn't mean stop at 12' it means you choose a weight so between 8-12 reps u reach failure and cannot do another rep with good form even if someone had a gun to ur head

[BrownGirl]

Thanks GBrice! You're awesome!

And yeah Tall76, it was hard at first to get used to the calorie bump, but I think my stomach's getting used to it now. Yay! lol I'm actually kinda rotating my protein sources like you said (within my macros of course) every week, that way I don't get sick of the same thing. I'm one of those people who needs variety in my food, but the ease of making food for a week is great! And the oat/protein powder pancakes are awesome!!!! Also, yeah I do a workout routine that Tbody made, which has me supersetting. Man, it totally kicks my ass! In a good way though. Anyway, thanks for your support and help too!!!

[tall76]

I'm gonna try those pancakes this wkd- I've never had them b4 and they sound good

[BrownGirl]

I add some sugar free maple syrup to it to make it yummy!

[SlimmerMe]

^^ yep the sugar free syrup helps a lot!

HAVE A HAPPY NEW YEAR BGIRL!

[BrownGirl]

Happy new year to you too SM!!! And all of you wonderful people on here!

[tbody66]

And to you BG!

[BrownGirl]

Any suggestions, recommendations or critiques guys? Please?

[tbody66]

don't eat your man's caffeine tabs! Oh and if you have something to say to him, just get up and walk into the next room, you don't have to post it on his thread!

Funny stuff!

[BrownGirl]

don't eat your man's caffeine tabs! Oh and if you have something to say to him, just get up and walk into the next room, you don't have to post it on his thread!

Funny stuff!

LOL You're a funny guy aren't ya TBody? LOL

[tbody66]

Get the New week/month/year crackin'! Fasted Cardio, lifting hardcore with super High Intensity and dialing in that diet. Not to mention staying accountable by posting all of your meals and workout right here, along with bi-weekly pics.

[SlimmerMe]

Hey Bgirl. I want to share some great info with you since you were not around to read this in my log with some great info by Phate. He is brilliant and thought you and Slfmade might enjoy reading this. Start at post 691.

direct link to page 18. Enjoy.
SM

http://forums.steroid.com/showthread...8#.TwM5xhw0i6Y

[gbrice75]

Any suggestions, recommendations or critiques guys? Please?

Argh!!!!! I just commented in your other thread... on the diet you originally posted there. I assume that's the old one, and this is the revamped one?

[tbody66]

Argh!!!!! I just commented in your other thread... on the diet you originally posted there. I assume that's the old one, and this is the revamped one?

that's what happens when you take week off, you start losing your edge.

[BrownGirl]

Thanks SlimmerMe! I'm gonna check it out right now actually.

And GBrice..yup. This is the new diet since I needed to take in some more food.

[gbrice75]

that's what happens when you take week off, you start losing your edge.

Ugh, no kidding!!!

Thanks SlimmerMe! I'm gonna check it out right now actually.

And GBrice..yup. This is the new diet since I needed to take in some more food.

Ok BG... if you want, check out what I posted in the other thread. Although the diet is/was outdated, you may still find some of the general info useful. In the meantime, i'll check this one out.

[BrownGirl]

Thanks GB! I couldn't find the post you were talking about. Was it on my older thread? I did read your comment on Ms.Magoo's diet and gleaned quite some useful info from that. Then again, you always have useful info!

[BrownGirl]

Oat Pancakes:


1 cup oats (just regular old fashioned oats or quick oats)
1 cup egg whites (about 7 large eggs)
1 cup fat free cottage cheese (or 1% if you desire)


Splenda all you want
nutmeg, dash if you so desire
drop of vanilla, if desired
baking powder about 2 teaspoons


First: Blend the oats in a blender until real powdery (no water just blend dry )
Add all the above ingredients and blend until a good consistency for a pancake


Cook on griddle/pan which should be real hot after sprayed with Pam....and then cook like a regular pancake


TOP with:
Sugar free syrup
and banana or raspberries with a dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt
-or-
fry an egg with Pam and top your pancake with the egg


ENJOY!


MAKES 3 BIG PANCAKES! so good for 3 meals.

Gonna try them tomorrow! Got the cottage cheese for it.