Diet help

**Jazzy sparkle** · 04-29-2013, 07:49 AM

I would like some help critiquing my diet please. My maintenance cal are 1800 so I've based my diet on a 500 cal deficit and 60/20/20 macro split. Only carbs are 1/2 cup oats pre workout and p 90 orange drink post workout.
4 egg whites 1/2 cup oats
P 90 orange drink
Pure protien bar
4 ounce chicken and broccoli
Low fat string cheese
4 ounce chicken and broccoli

**auswest** · 04-29-2013, 07:52 AM

What's the p90 orange drink?

**Jazzy sparkle** · 04-29-2013, 07:59 AM

Originally Posted by Jazzy sparkle

I would like some help critiquing my diet please. My maintenance cal are 1800 so I've based my diet on a 500 cal deficit and 60/20/20 macro split. Only carbs are 1/2 cup oats pre workout and p 90 orange drink post workout.
4 egg whites 1/2 cup oats
P 90 orange drink
Pure protien bar
4 ounce chicken and broccoli
Low fat string cheese
4 ounce chicken and broccoli

Originally Posted by auswest

What's the p90 orange drink?
What do you weigh?

158lb somewhere around 25% bf. it's a post workout drink 10 g protien 40 g carb 1 g fat

**auswest** · 04-29-2013, 08:03 AM

Originally Posted by Jazzy sparkle

158lb somewhere around 25% bf. it's a post workout drink 10 g protien 40 g carb 1 g fat

195gP/65gC/29gF
1300 cals is pretty low.

25%bf@158lbs sorry if I'm wrong but you're a female right, your profile does not say, I apologise once again if you're a male.

**auswest** · 04-29-2013, 08:13 AM

Sorry just seen your post in the new female members area.

Personally I would lose that drink in exchange for some solid food, the majority of those carbs are quite possibly sugars..
I would also swap that low fat string cheese for some low fat cottage cheese.the last time I saw that stuff I was young and it seemed like plastic, I may be wrong it may have a similar macro/micro nutrients as the cottage cheese, however deffernetly worth a look.

Your protein is deffernatly on the higher end of the scale, this could be lowered.

Could be best a female or someone knowledgable in that area chimes in as I have little knowledge in female dieting,
Everything else looks pretty solid.

**GirlyGymRat** · 04-29-2013, 08:51 AM

Originally Posted by Jazzy sparkle

I would like some help critiquing my diet please. My maintenance cal are 1800 so I've based my diet on a 500 cal deficit and 60/20/20 macro split. Only carbs are 1/2 cup oats pre workout and p 90 orange drink post workout.
4 egg whites 1/2 cup oats
P 90 orange drink
Pure protien bar
4 ounce chicken and broccoli
Low fat string cheese
4 ounce chicken and broccoli

how tall r u?

**GirlyGymRat** · 04-29-2013, 08:53 AM

Originally Posted by GirlyGymRat

how tall r u?

And

Use this for bf% estimate!

Also what are your goals? What does your workout schedule look like?

**auswest** · 04-29-2013, 08:59 AM

Thanks girly for stepping in, feel like a fish out of water looking at female dieting, would not have stepped in if I knew that

although the stats and name were a give away :/

**GirlyGymRat** · 04-29-2013, 09:04 AM

Originally Posted by auswest

Thanks girly for stepping in, feel like a fish out of water looking at female dieting, would not have stepped in if I knew that

although the stats and name were a give away :/

It's good! I saw your post. There are three threads with very similar / identical titles so I thought I had been here!

Jazzy sparkle. Luv the sparkle part especially!

**Jazzy sparkle** · 04-29-2013, 01:53 PM

Originally Posted by GirlyGymRat

It's good! I saw your post. There are three threads with very similar / identical titles so I thought I had been here!

Jazzy sparkle. Luv the sparkle part especially!

I'm 5'9. My boyfriend figured out my TDEE. I'm between 25 and 30% body fat. I still can't view my profile yet... Wondering when I'm going to turn pink ? Thanks!

**Jazzy sparkle** · 04-29-2013, 02:17 PM

Originally Posted by Jazzy sparkle

I'm 5'9. My boyfriend figured out my TDEE. I'm between 25 and 30% body fat. I still can't view my profile yet... Wondering when I'm going to turn pink ? Thanks!

Also my goal is to get down to 15% body fat! I workout 5 days a week/ weights and cardio. I would love to be in a bodybuilding competition one day

**GirlyGymRat** · 04-29-2013, 07:07 PM

Like your bf goal....that's mine too

I calculated your TDEE at 1750 so in theory, you would want to go 300-500 cal less for cutting. I do not endorse low caloric diets for anyone because over time, it destroys your metabolism and it becomes harder and harder to loose weight even tho you are exercising and eating below 1000 per day.

I would recommend you start with 1600 which will help us establish if the textbook calculation of your TDEE is accurate. We can always adjust up or down from there, but if you start off at 1250, there's no where to go down once you reach a sticking point.

With your LBM @ 115 lbs (i used 27%bf), I recommend a rough split of 40%p/35%c/25%f

protein 160g x4 cal/g protein = 640 cals from LEAN protein
carb 140g x 4 = 560 cals from carbs
fat 44 g x 9 = 396 cals from fat

total calories 1596

I use myfitnesspal to establish a daily meal plan and I basically eat the same thing most every day...it's easier for me to bulk cook on the weekend.

how you set up your meals is up to your lifestyle. you have enough calories to do 5 meals: breakfast, snack, lunch, pre/post workout, dinner

Here's a helpful link to get you started.
http://forums.steroid.com/nutrition-...1-cutting.html

post up a sample daily plan hitting those general macro guidelines. If you need help, pls let me know!