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  1. #1
    christian123's Avatar
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    Custom made diet

    Hey guys!
    I just learned that my "Mentor" is leaving overseas and that he wont be able to provide me with diets ans stuff!
    I was wondering if there were some "professionals" here that could do custom made diet for me (macros, meals etc) adjusted to my cycles and stuff!
    PM me! Of course $$ for your time!

  2. #2
    Papiriqui's Avatar
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    Not that i care but why not do a little reading and do this yourself?? Save the money for food, supplements, gear, etc. Also the knowledge will last you a lifetime. Up to you!!

  3. #3
    --->>405<<---'s Avatar
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    Quote Originally Posted by Papiriqui View Post
    Not that i care but why not do a little reading and do this yourself?? Save the money for food, supplements, gear, etc. Also the knowledge will last you a lifetime. Up to you!!
    ^^x 2

    thats really not how it works around here man. we encourage everyone to learn for themselves. it takes a little time but wouldnt u prefer to be in control of ur own diet and not have to fork out money to someone who may or may not know what theyre doing?

  4. #4
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    The stickies have narrowed your search efforts for you. I would check out all the stickies and you won't have to google for days.

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    --->>405<<---'s Avatar
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  6. #6
    christian123's Avatar
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    THANK YOU! Lazy im being, be cause i have so much stuff to do! But your right! Thanks

  7. #7
    topnotch is offline Member
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    Hey man it's easy to be lazy.. Try checkin out www.redpointfitness.com. It's a great site that will basically tailor a diet for you and all you do is pick out your meal for each food.. If you want more info just pm me

  8. #8
    --->>405<<---'s Avatar
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    Quote Originally Posted by christian123 View Post
    THANK YOU! Lazy im being, be cause i have so much stuff to do! But your right! Thanks
    dont we all!

  9. #9
    christian123's Avatar
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    SOO HERE I AM!!! DID MY DIET! I JUst wanna know what you guys think


    TDEE = Approx 4000 = 3500 cal.
    with a 40 40 20 :
    so 1400 cal comming from P (350gr)
    1400 cal from C (350gr)
    700 from F (78gr)

    58gr of P per meal
    116 gr of C per 3 meal (M1, PWO and post W)
    13gr of f per meal

    M 1 : 2 L eggs 148 cal, 12p, 10f
    2 Egg whites 34cal, 8p
    Oats (0.5 cup uncooked) 150 cal, 27c, 5p, 2.5f
    Banana 105 cal, 27c, 1p

    Total : 439cal, 26p, 54c, 12.5 F *** I NEED HELP FOR MY FIRST MEAL *** cant seem to bring the macros to what they should be..

    M2 : Shake 2 scoop 232 cal, 48p, 4c, 4f
    2TB PB NAT 200cal, 6c,8p, 16f

    Total : 432 cal, 55p, 12c, 20f

    M3 : chiken 7oz 300cal, 56p, 6f
    Fresh spinach 10oz, 65cal, 10c, 8p, 1f
    1 cup B rice 218 cal, 46c, 5p, 2f
    1 tb PB 100 cal, 3c, 4p, 8f

    Total : 685cal, 73p, 59c, 17f

    M4 : Post workout : 4oz W.Wheat Spag 400cal, 80c, 8p, 1f
    Shake 2 scoop 232cal, 48p, 4c, 4f
    Banana 105cal, 27c, 1p, 0f

    Total : 737cal, 56p, 111c, 5f

    M5 : Shake 2 scoop 232cal, 48p, 4c, 4f
    2 TB PB NAT 200cal, 8p, 6c, 16f

    Total 432cal, 55p, 8c, 20f

    M6 : 7oz Ground beef 400cal, 60p, 0c, 16f

    M4 and M5 if i can i will replace the shakes by some sort of meat.

    SO MY TOTAL COMES TO : 3125 Cal, 325gr P, 244gr C, 90gr F

    I cant get my macros to match the one stated above.. can you guys help me please?

    This is obvi a cutting diet

  10. #10
    Back In Black's Avatar
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    What are your stats? Cutting at 3150cals I'm assuming you weigh approx 300lbs?
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  11. #11
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    Quote Originally Posted by SteM
    What are your stats? Cutting at 3150cals I'm assuming you weigh approx 300lbs?
    No im actually 255lbs i did the math and thats what it gave me .... im around 15-18bf

  12. #12
    Back In Black's Avatar
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    Honestly, I'd be looking AR about 2600 cals max. Unless you have a super energetic job?! By all means start with a 40/40/20 split but most folk will cut better with a more protein/less carbs approach.

    I hate doing a 60/60/20 and prefer something like 50/30/20 p/c/f. It's what works best for you and what works best in your life. If you sit around all day you'll need less carbs.

    Of course, the more protein you need, the more expensive the plan!
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  13. #13
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    Quote Originally Posted by SteM
    Honestly, I'd be looking AR about 2600 cals max. Unless you have a super energetic job?! By all means start with a 40/40/20 split but most folk will cut better with a more protein/less carbs approach.

    I hate doing a 60/60/20 and prefer something like 50/30/20 p/c/f. It's what works best for you and what works best in your life. If you sit around all day you'll need less carbs.

    Of course, the more protein you need, the more expensive the plan!
    Sounds good ill try to lower it at 2500 with a 50/30/20!
    If i find that the carbs are too low ill upper them..
    But with that tdee thing wasnt i write about the calorie deficit? Why is that thread a sticky then : p?

    Thanks alot man

  14. #14
    --->>405<<---'s Avatar
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    Quote Originally Posted by christian123 View Post
    Sounds good ill try to lower it at 2500 with a 50/30/20!
    If i find that the carbs are too low ill upper them..
    But with that tdee thing wasnt i write about the calorie deficit? Why is that thread a sticky then : p?

    Thanks alot man
    a better rough maintenance calculation = (LBM x 15)

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    topnotch is offline Member
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    A better way is to figure out your current caloric intake and make a deficit from there.. Many times people are eating simply the wrong foods not the wrong amount of calories, and yes even at 255 pounds.. I know a lot of guys/gals who were "fat" were put on a diet and actually were eatin more than before yet they are losing fat

  16. #16
    Back In Black's Avatar
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    The tdee calculators are ALwAYS over the top. Plus, we all seem to think we are more active than we actually are.

    2500 is a good start, there's always some trial and error in terms of actual cals and macro split but you'll get it. My actual split is 49% pro, 32% carbs and 19% fats when cutting!
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  17. #17
    --->>405<<---'s Avatar
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    Quote Originally Posted by SteM View Post
    The tdee calculators are ALwAYS over the top. Plus, we all seem to think we are more active than we actually are.

    2500 is a good start, there's always some trial and error in terms of actual cals and macro split but you'll get it. My actual split is 49% pro, 32% carbs and 19% fats when cutting!
    lucky dog! i think yall naturally skinny people do better with carbs than us naturally fat people..

  18. #18
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    Quote Originally Posted by --->>405<<---

    a better rough maintenance calculation = (LBM x 15)
    Alright that gives me approx 3000 so 2500 is good

  19. #19
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    Quote Originally Posted by SteM
    The tdee calculators are ALwAYS over the top. Plus, we all seem to think we are more active than we actually are.

    2500 is a good start, there's always some trial and error in terms of actual cals and macro split but you'll get it. My actual split is 49% pro, 32% carbs and 19% fats when cutting!
    Ya low carbs works well for me, but with school and work and all that its so hard to go threw 1day... I should maybe carb cycle to help me out what you think?

  20. #20
    --->>405<<---'s Avatar
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    Quote Originally Posted by christian123 View Post
    Ya low carbs works well for me, but with school and work and all that its so hard to go threw 1day... I should maybe carb cycle to help me out what you think?
    carb cycling is a difft animal than strait low carb. if u dont do well on low carbs ur gonna have a tuff time on the carb cycle. esp the way i do it.

    day 1-3: 50g veggies only carbs
    day 4: refeed 250-300g
    day 5-7: 150g carbs

    repeat

    personally as far as energy goes i really dont notice any difference in low and high days. strength and endurance is a difft story. IMO people who say "i dont have enuff energy on low carbs" are crybabies!

    but maybe im just being a hard ass.

  21. #21
    --->>405<<---'s Avatar
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    i suppose low carb is like being given just enuff but not too much to feel satisfied.

    carb cycle is like dying for a little taste of a carb for 3 days but making it thru cuz u know the refeed is coming

  22. #22
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    Quote Originally Posted by --->>405<<--- View Post
    carb cycling is a difft animal than strait low carb. if u dont do well on low carbs ur gonna have a tuff time on the carb cycle. esp the way i do it.

    day 1-3: 50g veggies only carbs
    day 4: refeed 250-300g
    day 5-7: 150g carbs

    repeat

    personally as far as energy goes i really dont notice any difference in low and high days. strength and endurance is a difft story. IMO people who say "i dont have enuff energy on low carbs" are crybabies! but maybe im just being a hard ass.
    i am officially a baby then & your wife would know best if u a hard butt

  23. #23
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    Quote Originally Posted by --->>405<<---
    i suppose low carb is like being given just enuff but not too much to feel satisfied.

    carb cycle is like dying for a little taste of a carb for 3 days but making it thru cuz u know the refeed is coming
    Low carb for you would be 70 p 20 c 10f ?

  24. #24
    christian123's Avatar
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    I know its a dumb question but i want to use creatine what you guys think? (ill cycle as well, see my other thread)

  25. #25
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    creatine is a must in my book. bulking or cutting, anything that helps build lbm is always thumbs up for me.

  26. #26
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    Quote Originally Posted by christian123

    Low carb for you would be 70 p 20 c 10f ?
    Bump to this question

  27. #27
    Back In Black's Avatar
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    405 low carbs at 60/20/20. When he's not carb cycling.
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  28. #28
    christian123's Avatar
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    Ok so if i follow that it brings me to 2500cal daily.
    P = 1500 cal - 375gr
    C = 500 cal - 125gr
    F = 500 cal - 55gr

    Witch brings me to :
    62,5 gr of P per meal
    40 fr of C per 3 meal (breakfast, PWO and post)
    10 gr of F per meal

    Do these numbers look ok? Could someone just help me figure out a Meal 1 (breakfast) i can't hit the macros right...
    THanks

  29. #29
    --->>405<<---'s Avatar
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    breakfast:
    1 whole egg, 5 egg whites, (scrambled), 6oz 96%fat free ground beef (mixed in), 1/2 cup oats

  30. #30
    --->>405<<---'s Avatar
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    what kind of diet have u been running and for how long christian?

    is that avi current?

    bf%?

  31. #31
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    Quote Originally Posted by --->>405<<---
    what kind of diet have u been running and for how long christian?

    is that avi current?

    bf%?
    That was me in June, i was on a keto dropped from 18-19 to that pic witch was approx 12 imo, and that in 6-7 weeks (srs).
    I had to leave for europe and gaines fat because i couldnt train and eat properly so here i am trying somthing new !
    I dont wanna do a keto no more because you loook so flat it sucks!

    My goal is tocut for 15 weeks, drop to 10%

  32. #32
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    FINALY DONE IT AND STARTING TOMOROW!! WHAT YOU GUYS THINK ?

    2500 calorie. 60/20/20

    M1 :
    1 whole egg + 5 egg whites, (scrambled), 26p, 0c, 5f. 170 cal
    6oz 96%fat free ground beef (mixed in) 60p, 0c, 16f 400 cal
    1/2 cup oats 5p, 27c, 2.5f. 150 cal

    Total : 91p, 27c, 23.5f – 720 cal

    M2 :
    Shake 2 scoop 232 cal, 48p, 4c, 4f
    1TB PB NAT 100cal, 3c,4p, 8f

    Total : 332 cal, 52p, 7c, 12f

    M3 : chicken breast 7oz 300cal, 56p, 6f
    spinach 10oz, 65cal, 10c, 8p, 1f
    cup B rice 109 cal, 23c, 3p, 1f

    Total : 474cal, 67p, 33c, 8f

    M4 : Post workout : 4oz W.Wheat Spag 200cal, 40c, 4p, 0.5f
    Shake 2 scoop 232cal, 48p, 4c, 4f

    Total : 432cal, 52p, 44c, 4.5f

    M5 : Shake 2 scoop 232cal, 48p, 4c, 4f

    Total 232cal, 48p, 4c, 4f

    M6 : 7oz Ground beef 400cal, 60p, 0c, 16f

    Total : 370p,115c, 68f and approx 2500cal

  33. #33
    Armani23 is offline New Member
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    Quote Originally Posted by christian123 View Post
    FINALY DONE IT AND STARTING TOMOROW!! WHAT YOU GUYS THINK ?

    2500 calorie. 60/20/20

    M1 :
    1 whole egg + 5 egg whites, (scrambled), 26p, 0c, 5f. 170 cal
    6oz 96%fat free ground beef (mixed in) 60p, 0c, 16f 400 cal
    1/2 cup oats 5p, 27c, 2.5f. 150 cal

    Total : 91p, 27c, 23.5f – 720 cal

    M2 :
    Shake 2 scoop 232 cal, 48p, 4c, 4f
    1TB PB NAT 100cal, 3c,4p, 8f

    Total : 332 cal, 52p, 7c, 12f

    M3 : chicken breast 7oz 300cal, 56p, 6f
    spinach 10oz, 65cal, 10c, 8p, 1f
    cup B rice 109 cal, 23c, 3p, 1f

    Total : 474cal, 67p, 33c, 8f

    M4 : Post workout : 4oz W.Wheat Spag 200cal, 40c, 4p, 0.5f
    Shake 2 scoop 232cal, 48p, 4c, 4f

    Total : 432cal, 52p, 44c, 4.5f

    M5 : Shake 2 scoop 232cal, 48p, 4c, 4f

    Total 232cal, 48p, 4c, 4f

    M6 : 7oz Ground beef 400cal, 60p, 0c, 16f

    Total : 370p,115c, 68f and approx 2500cal
    what type of shake are you goona use?

  34. #34
    christian123's Avatar
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    Im on whey iso

  35. #35
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    Night meal will sometime e replaced by casein

  36. #36
    --->>405<<---'s Avatar
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    id drop fat down 13g and throw in some green veggies into 2 or 3 meals..

  37. #37
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    Quote Originally Posted by --->>405<<---
    id drop fat down 13g and throw in some green veggies into 2 or 3 meals..
    Can you take my diet and swith what u think is best please?

  38. #38
    Back In Black's Avatar
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    Quote Originally Posted by --->>405<<---
    id drop fat down 13g and throw in some green veggies into 2 or 3 meals..
    Yup.

    Personally I'd take that fat away from meal 1.
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  39. #39
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    Quote Originally Posted by SteM

    Yup.

    Personally I'd take that fat away from meal 1.
    405 gabe me that meal haha so what 3oz of ground beef ?

  40. #40
    --->>405<<---'s Avatar
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    Quote Originally Posted by christian123 View Post
    405 gabe me that meal haha so what 3oz of ground beef ?
    i assumed ud use LEAN beef.. change it to 96%fat free and it should take care of 10g or so..

    the beef i use only has 18g fat in an entire pound! 96/4

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