Results 1 to 14 of 14
  1. #1
    finishstrong's Avatar
    finishstrong is offline New Member
    Join Date
    Jun 2014
    Location
    Tampa, FL
    Posts
    9

    Critique my diet plan please...Goal - Fill up more space!

    Body Specs - 6'1.5 188-191lbs about 10-11% BF

    Workout regimen - Heavy lifting, 3 sets of 8 per excercise, except for super sets and squats. Squats I do 6 sets of 8.

    Goal - Gain lean muscle mass while keeping the fat gains low. I have a pretty high metabolism, always have so this should be pretty easy to achieve.

    Feel free to copy the below meal plan and make changes and repost. Thanks!

    Meal 1: Pro/Carb 7 am
    8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
    50g protein / 54g carbs / 5g fat

    Meal 2: Pro/Fat 9:30 am
    Lean Ground Beef, cup swiss cheese, green veggies
    55g protein / 2g carbs / 20g fat

    Meal 3: Pro/Carb 12 pm
    Chicken Breast, 1 and a half cup Brown Rice
    55g protein / 64g carbs / 3g Fat
    **Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

    Meal 4: Pro/Fat 2:30 pm
    2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
    60g protein / 2g carbs / 13g Fat

    Meal 5: Pro/Fat 5 pm
    Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
    50g protein / 5g carbs / 18g fat

    Workout 6 pm


    Meal 6: PWO Nutrition 7 pm
    2 Scoops Whey Protein / 80g of Dextrose
    40g protein / 80g carbs / 0g fat

    Meal 7: PPWO 8 pm
    Boneless Skinless Chicken Breast, cup Brown Rice (Measured Uncooked)
    50g protein / 70g carbs / 3g fat

    Meal 8: Before Bed 10:30pm
    3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
    60g protein / 3g carbs / 21g Fat

  2. #2
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,383
    I'll make it easy on you. PM me, or email me through the board, and i'll send you my macro calculator. Since I created this thing, I'm fairly reluctant to sit here and add up people's macros since it's so easy to do with the calculator.

    ---Roman

  3. #3
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    That's a ridiculously high, and unnecessary, amount of protein. 420g for a LBM of 170lbs. How odd you come up with that?
    NO SOURCES GIVEN

  4. #4
    finishstrong's Avatar
    finishstrong is offline New Member
    Join Date
    Jun 2014
    Location
    Tampa, FL
    Posts
    9
    Quote Originally Posted by Back In Black View Post
    That's a ridiculously high, and unnecessary, amount of protein. 420g for a LBM of 170lbs. How odd you come up with that?
    Not sure what I did going back through this, now its saying 270g on the calculator I was using. That seems more in line I think

  5. #5
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,383
    I didn't bother to do any math. personally, my target grams of protein is around 300 (based on 1.5gm per pound of lbm). if one is fairly advanced, then maybe 1.75gm/lb of lbm, maybe a bit higher. but for the regular weight lifter, I agree with BIB, too many calories from protein

  6. #6
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,383
    so that I don't have to do any math, what are your macros per day, including calories, and your TDEE?

  7. #7
    finishstrong's Avatar
    finishstrong is offline New Member
    Join Date
    Jun 2014
    Location
    Tampa, FL
    Posts
    9
    Quote Originally Posted by Times Roman View Post
    I didn't bother to do any math. personally, my target grams of protein is around 300 (based on 1.5gm per pound of lbm). if one is fairly advanced, then maybe 1.75gm/lb of lbm, maybe a bit higher. but for the regular weight lifter, I agree with BIB, too many calories from protein
    I sent you a PM

  8. #8
    finishstrong's Avatar
    finishstrong is offline New Member
    Join Date
    Jun 2014
    Location
    Tampa, FL
    Posts
    9
    Quote Originally Posted by Times Roman View Post
    so that I don't have to do any math, what are your macros per day, including calories, and your TDEE?
    Um...I don't really know my macros per day, I was planning to get in the habit of following a 40/40/20 balance of protiens/carbs/good fats. I have no idea how many calories that would be but I know according to my TDEE I should be intaking around 3500 calories per day to reach my goal weight of 225.

    My TDEE is about 3500
    ~3300-3700 range.

  9. #9
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,383
    your TDEE (assuming a conservative, moderate activity level for weight lifters, unless you do a shit load of cardio) is 3046
    you need per day
    305 grams of protein
    305 grams of carbs
    68 grams of fat

    this is just to break even, and assuming you actually have an 11% body fat

    if you want this calculator I use all the time, all you do is record the quantity of what you eat, and it tells you how many more grams/calories you need to go by the end of the day.

    this is what the summary page looks like:

    Critique my diet plan please...Goal - Fill up more space!-capture.png

  10. #10
    finishstrong's Avatar
    finishstrong is offline New Member
    Join Date
    Jun 2014
    Location
    Tampa, FL
    Posts
    9
    Quote Originally Posted by Times Roman View Post
    your TDEE (assuming a conservative, moderate activity level for weight lifters, unless you do a shit load of cardio) is 3046
    you need per day
    305 grams of protein
    305 grams of carbs
    68 grams of fat

    this is just to break even, and assuming you actually have an 11% body fat

    if you want this calculator I use all the time, all you do is record the quantity of what you eat, and it tells you how many more grams/calories you need to go by the end of the day.

    this is what the summary page looks like:

    Click image for larger version. 

Name:	Capture.PNG 
Views:	81 
Size:	93.2 KB 
ID:	151331
    Oh! That's awesome, can you send me that? I sent you a pm that should have my email address. Let me know if you don't have my pm

  11. #11
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,383
    PM not received

  12. #12
    finishstrong's Avatar
    finishstrong is offline New Member
    Join Date
    Jun 2014
    Location
    Tampa, FL
    Posts
    9
    Quote Originally Posted by Times Roman View Post
    your TDEE (assuming a conservative, moderate activity level for weight lifters, unless you do a shit load of cardio) is 3046
    you need per day
    305 grams of protein
    305 grams of carbs
    68 grams of fat

    this is just to break even, and assuming you actually have an 11% body fat

    if you want this calculator I use all the time, all you do is record the quantity of what you eat, and it tells you how many more grams/calories you need to go by the end of the day.

    this is what the summary page looks like:

    Click image for larger version. 

Name:	Capture.PNG 
Views:	81 
Size:	93.2 KB 
ID:	151331
    But I don't want to break even, I want to gain. So 3500 would be more suitable for gaining for me, right?

  13. #13
    finishstrong's Avatar
    finishstrong is offline New Member
    Join Date
    Jun 2014
    Location
    Tampa, FL
    Posts
    9
    Quote Originally Posted by Times Roman View Post
    PM not received
    Hmm, I think my account on here is still a little finicky with being a new member. Just send it here.

  14. #14
    RaginCajun's Avatar
    RaginCajun is online now Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,470
    Quote Originally Posted by finishstrong View Post
    Hmm, I think my account on here is still a little finicky with being a new member. Just send it here. davido at mail dot usf dot edu
    you need 50 posts to PM

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •