Diet critique please!

[hotpink]

Currently:
132 lbs.
5'7
19.7% BF (wanting to lower to around 16%)

On Var & Clen; looking to lean & build muscle (obviously)

Sample Diet:
M1: HIIT days ONLY- Protein Shake before Cardio (only substituting for bcaa's for a little while)

M2: 1 cup egg whites, 1 cup oatmeal

M3: 1 can tuna, 1 potato

M4: 5 oz. baked chicken breast, 1 cup veggies, 1 potato

-Workout

M5: PWO whey
50gprotein 40g carbs

M6: 5 oz chicken, 1 cup veggies


Only drinking water, 1 gallon daily. Completely cutting milk, butter, dressings, sugars, etc.

Subs:
Protein: salmon, low fat (1-2%) cottage cheese, talapia, turkey breasts, lean ham
Carbs: its pretty much a potato or sweet potato

BMR= 2254.94


Total Cal-1704
Fat- 21g, 186 cal, 11%
sat-6g, 56 cal, 3%
poly-5g, 46 cal, 3%
mono-5g, 48 cal, 3%
Carbs- 146g, 509 cal, 31%
Fiber- 18g
Protein- 243g, 970 cal, 58%

^^revised

[Phate]

looks clean but here's the real test

calculate your BMR and then get the macros for that diet and put them up, without those it's hard to guage it

[hotpink]

BMR= 1454.8


Total Cal-1042
Fat- 25g, 221 cal, 23%
sat-4g, 37 cal, 4%
poly-8g, 68 cal, 7%
mono-11g, 96 cal, 10%
Carbs- 76g, 254 cal, 26%
Fiber- 12g
Protein- 127g, 508 cal, 52%

[Phate]

are you sure about your BMR, cause it's kinda low, like it's less then half of mine

how are you calculating it?

[hotpink]

are you sure about your BMR, cause it's kinda low, like it's less then half of mine

how are you calculating it?

I googled haha. I google everything

[Phate]

me too, i love google

here, do it this way

655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

then

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[AdamGH]

some numbers i came up with, fyi.

Your approximate daily caloric maintenance level is:2143 calories (kcal)

Your daily caloric goal in order to lose weight should be between:1343 to 1743 calories (kcal)

Your daily caloric goal in order to gain weight should be between:2343 to 2543 calories (kcal)

i used 1.5...

(Activity Level Factor - use 1.3 for sedentary, 1.4 for moderately active, 1.5 for very active)

If you work out 2-3 days/week or only do moderate activities a few times per week, use 1.4 as the activity level factor.
If you work out intensely 4-5 days/week or are active in sports or outdoor activities, use 1.5 as the activity level factor.

[hotpink]

me too, i love google

here, do it this way

655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

then

if you are sedentary (little or no exercise) : Calorie-calculation = bmr x 1.2
if you are lightly active (light exercise/sports 1-3 days/week) : Calorie-calculation = bmr x 1.375
if you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-calculation = bmr x 1.55
if you are very active (hard exercise/sports 6-7 days a week) : Calorie-calculation = bmr x 1.725
if you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-calculation = bmr x 1.9

2254.94

[hotpink]

some numbers i came up with, fyi.

Your approximate daily caloric maintenance level is:2143 calories (kcal)

Your daily caloric goal in order to lose weight should be between:1343 to 1743 calories (kcal)

Your daily caloric goal in order to gain weight should be between:2343 to 2543 calories (kcal)

i used 1.5...

(Activity Level Factor - use 1.3 for sedentary, 1.4 for moderately active, 1.5 for very active)

If you work out 2-3 days/week or only do moderate activities a few times per week, use 1.4 as the activity level factor.
If you work out intensely 4-5 days/week or are active in sports or outdoor activities, use 1.5 as the activity level factor.

Shit, well the diet up there is 1042 total. but I didn't include the PWO shake, should I still eat more or do you think thats enough?

[AdamGH]

revise it with the shake then.

[Phate]

2254.94

that seems alot better, so now you see that your diet could use some revising, here's how i would do it, and i'll get adamgh and one8nine to some comment as well so you get some different opinions

first off i think your macros should be something like
protein 190-200
carb 160
fat 40

which is around 30-40gpro, 25-30g carbs, 6-7g fat per meal, though i would do pro/fat and pro/carb meals with your last meal being just protein
Sample Diet:
M1: Protein Shake before Cardio (only substituting for bcaa's for a little while)

M2: 1 cup egg whites, 1/2 cup oatmeal

M3: 1 can tuna, 1 tbsp canola oil

M4: 5 oz. baked chicken breast, 1 cup veggies

-Workout

M5: PWO whey
50gprotein 40g carbs
M6: 5 oz chicken, 1 cup veggies, 1cup brown rice


Only drinking water, 1 gallon daily. Completely cutting milk, butter, dressings, sugars, etc.

Subs:
Protein: salmon, low fat (1-2%) cottage cheese, talapia, turkey breasts, lean ham
Carbs: sweet potato, whole-wheat pasta, beans, corn, whole-wheat bread, fat-free yogurt
Fats: Cashews, natural peanut butter

[hotpink]

Total Cal-1252
Fat- 29g, 257 cal, 21%
sat-6g, 55 cal, 4%
poly-8g, 68 cal, 5%
mono-11g, 96 cal, 8%
Carbs- 82g, 274 cal, 22%
Fiber- 13g
Protein- 179g, 716 cal, 57%

[Phate]

Total Cal-1252
Fat- 29g, 257 cal, 21%
sat-6g, 55 cal, 4%
poly-8g, 68 cal, 5%
mono-11g, 96 cal, 8%
Carbs- 82g, 274 cal, 22%
Fiber- 13g
Protein- 179g, 716 cal, 57%

personally, and especially since your on var and clen, i like eating closer to your maintenance calories and using more cardio, this will allow for better workouts, more lean muscle gains, and less chance of entering starvation state or going catabolic

[hotpink]

So confusing.

oh and I'd leave one8nine out.

[hotpink]

personally, and especially since your on var and clen, i like eating closer to your maintenance calories and using more cardio, this will allow for better workouts, more lean muscle gains, and less chance of entering starvation state or going catabolic

I need help taking what I made to what you are saying

[Phate]

So confusing.

oh and I'd leave one8nine out.

why leave 189 out?


and what are you confused about? i'll help if i can

[AdamGH]

personally, and especially since your on var and clen, i like eating closer to your maintenance calories and using more cardio, this will allow for better workouts, more lean muscle gains, and less chance of entering starvation state or going catabolic

I agree. I would eat up in the 1800-2000 range. You are burning calories like crazy atm. Like a human heat furnace I have never used those drugs so I cant give a more educated opinion on an exact amount of calories.

[Phate]

I need help taking what I made to what you are saying

if you mean putting what i said to your diet, i'll make it easy for ya, just cause i feel sorry for you for not getting laid

first off i think your macros should be something like
protein 190-200
carb 160
fat 40

which is around 30-40gpro, 25-30g carbs, 6-7g fat per meal, though i would do pro/fat and pro/carb meals with your last meal being just protein
Sample Diet:
M1: Protein Shake before Cardio (only substituting for bcaa's for a little while)

M2: 1 cup egg whites, 1/2 cup oatmeal

M3: 1 can tuna, 1 tbsp canola oil

M4: 5 oz. baked chicken breast, 1 cup veggies

-Workout

M5: PWO whey
50gprotein 40g carbs
M6: 5 oz chicken, 1 cup veggies, 1cup brown rice

btw that 1800cal, you could up the carbs a little on leg or back days if you needed too

[hotpink]

why leave 189 out?


and what are you confused about? i'll help if i can

his gf flips when he talks to me.

and eat 2254.94 calories?

Last meal just protein...so 3 oz chicken would be good?

[Phate]

i just edited it, but i would eat in the 1800-2000 range, stick to 200g protein and alternate between 160g carbs and 200g carbs(more carbs on days where you workout larger muscle groups)

5-6oz of chicken for last meal, you need food to grow, so eat, don't be afraid of protein

[hotpink]

i just edited it, but i would eat in the 1800-2000 range, stick to 200g protein and alternate between 160g carbs and 200g carbs(more carbs on days where you workout larger muscle groups)

5-6oz of chicken for last meal, you need food to grow, so eat, don't be afraid of protein

thank you so much, that really helped a lot.

[Phate]

thank you so much, that really helped a lot.

awww, i feel so warm inside now, lol, but yeah, that should work for now, keep me updated on your progess, damn i wish i was near orlando, i need a workout partner hardcore, noone in my gym can keep up with me cause it's an old person gym, lol

[hotpink]

awww, i feel so warm inside now, lol, but yeah, that should work for now, keep me updated on your progess, damn i wish i was near orlando, i need a workout partner hardcore, noone in my gym can keep up with me cause it's an old person gym, lol

yeah I wish you did too. I move there in a week and I don't know anyone really besides my roomies...and their idea of working out is 20 minute gag sessions....I don't think they'd make good spotters.

[Phate]

yeah I wish you did too. I move there in a week and I don't know anyone really besides my roomies...and their idea of working out is 20 minute gag sessions....I don't think they'd make good spotters.

LOL!!!!! sounds like my gym, i almost floored this dude at my gym the other day cause i was superseting traps/calves and i was using the leg press for calves, well i left it to fill up my water bottle and when i came back he was on it, so i was like, can i work in with you and he told me to **** off, , so i asked how many sets he had left and he said however many he wanted, , so i did a different calf exercise and came back later and he was just sitting there reading a magazine so i told him to get off the machine, he said what are you gonna do, so i picked up a 100lb plate and dropped it about 6 inches from his head, then calmly told him the next one was gonna land on his nuts, needless to say he moved

[hotpink]

LOL!!!!! sounds like my gym, i almost floored this dude at my gym the other day cause i was superseting traps/calves and i was using the leg press for calves, well i left it to fill up my water bottle and when i came back he was on it, so i was like, can i work in with you and he told me to **** off, , so i asked how many sets he had left and he said however many he wanted, , so i did a different calf exercise and came back later and he was just sitting there reading a magazine so i told him to get off the machine, he said what are you gonna do, so i picked up a 100lb plate and dropped it about 6 inches from his head, then calmly told him the next one was gonna land on his nuts, needless to say he moved

hahaha you badass!

[Phate]

hahaha you badass!

not really, you're the badass, taking down two guys, that's hardcore

anyway, i'm normally very cool and calm, but that pissed me off, i swear, i would be out of a membership if i didn't train all the trainers at my gym

[hotpink]

not really, you're the badass, taking down two guys, that's hardcore

anyway, i'm normally very cool and calm, but that pissed me off, i swear, i would be out of a membership if i didn't train all the trainers at my gym

wait...last meal protein. When should I eat that 1 cup of veggies and rice? =/

[Phate]

wait...last meal protein. When should I eat that 1 cup of veggies and rice? =/

just switch M4 and M6, last meal can have veggies

[hotpink]

good call, ty once again!

[Rugger02]

Very good advise bro.

LOL!!!!! sounds like my gym, i almost floored this dude at my gym the other day cause i was superseting traps/calves and i was using the leg press for calves, well i left it to fill up my water bottle and when i came back he was on it, so i was like, can i work in with you and he told me to **** off, , so i asked how many sets he had left and he said however many he wanted, , so i did a different calf exercise and came back later and he was just sitting there reading a magazine so i told him to get off the machine, he said what are you gonna do, so i picked up a 100lb plate and dropped it about 6 inches from his head, then calmly told him the next one was gonna land on his nuts, needless to say he moved

And that's F*CKIN HILARIOUS btw!

[g.gonzales90]

well at least you got your point across and he will never take your machine again

[novastepp]

hotpink,

using the Katch-mcardle formula i have figured your caloric needs to be 1408.5
this formula provides your bmr, for all contributory tissue and excludes fat since it doesn't contribute to daily needs and will be used as fuel. now i don't know your activity level, as you haven't provided it.

i'm guessing that you would use the 1.5 multiplier because you are between moderately and very active. that would put you right around 2100 cals. subtract a few hundred from that and you would need to consume about 1700 a day.

now to your diet which was updated at the butt-crack of dawn this morning you are slightly over that mark, but that doesn't necessarily make that bad. if i'm looking at it correctly, you are about 1800 cals a day.

as far as the specifics go, i wouldn't see any need for a protein shake before morning cardio if you are doing the ever-so-popular moderate heart rate cardio for a longer duration. i would use the protein shake after the cardio. or, better yet. i would go with a lean protein source and some form of potato. i find that potatoes/tubers, are the best carb sources available and really help people with cuts. that being said i would switch out your rice and oats for sweet potatoes or yams, which ever you can get your hands on. i would most definitely switch out the rice, but the oats isn't as much of a concern at this point. further along i would like to see you using only sweet potatoes. carbs and clen = serious fat burning.

because of that i don't see a need for a fat substituted meal like that in meal 3. it really isn't serving much of a purpose so i would say, use a small carbohydrate offering just to keep your metabolism up and the clen working.

i don't know how log you have been using this approach, and if it has been working so far, but carbohydrates will also help you keep glycogen as full as possible while you work on progressing in your lifts during this recomposition phase. so again, revise your diet based on your goals, and put it to work and make some serious self-evaluations. are you feeling tired at any point in the day? do you look leaner in the mirror? progressing in your lifts? and get back with me...

[hotpink]

hotpink,

using the Katch-mcardle formula i have figured your caloric needs to be 1408.5
this formula provides your bmr, for all contributory tissue and excludes fat since it doesn't contribute to daily needs and will be used as fuel. now i don't know your activity level, as you haven't provided it.

i'm guessing that you would use the 1.5 multiplier because you are between moderately and very active. that would put you right around 2100 cals. subtract a few hundred from that and you would need to consume about 1700 a day.

now to your diet which was updated at the butt-crack of dawn this morning you are slightly over that mark, but that doesn't necessarily make that bad. if i'm looking at it correctly, you are about 1800 cals a day.

as far as the specifics go, i wouldn't see any need for a protein shake before morning cardio if you are doing the ever-so-popular moderate heart rate cardio for a longer duration. i would use the protein shake after the cardio. or, better yet. i would go with a lean protein source and some form of potato. i find that potatoes/tubers, are the best carb sources available and really help people with cuts. that being said i would switch out your rice and oats for sweet potatoes or yams, which ever you can get your hands on. i would most definitely switch out the rice, but the oats isn't as much of a concern at this point. further along i would like to see you using only sweet potatoes. carbs and clen = serious fat burning.

because of that i don't see a need for a fat substituted meal like that in meal 3. it really isn't serving much of a purpose so i would say, use a small carbohydrate offering just to keep your metabolism up and the clen working.

i don't know how log you have been using this approach, and if it has been working so far, but carbohydrates will also help you keep glycogen as full as possible while you work on progressing in your lifts during this recomposition phase. so again, revise your diet based on your goals, and put it to work and make some serious self-evaluations. are you feeling tired at any point in the day? do you look leaner in the mirror? progressing in your lifts? and get back with me...

The shake before protein, which is only until BCAA's, is so I don't burn muscle during cardio. I don't want to do it on an empty stomach as it is catabolic. And no fats at all in my diet? I thought you had to eat fat to lose fat? I don't know, I'm confused now. Get back with me

[Phate]

what he's saying is that if you stick to long duration cardio at 60% of your max heart rate you won't burn muscle for energy

also, to optimize the effects of the clen he's saying to not eat a fat substituted meal and just stick with pro/carb meals

[hotpink]

what he's saying is that if you stick to long duration cardio at 60% of your max heart rate you won't burn muscle for energy

also, to optimize the effects of the clen he's saying to not eat a fat substituted meal and just stick with pro/carb meals

My heart rate goes way up on clen, unavoidable. And I find HIIT more effective for my body.
?

But pro/carb, alright

[Phate]

My heart rate goes way up on clen, unavoidable. And I find HIIT more effective for my body.

i know the feeling, so try this if you want, alternate HIIT days and long duration days and use the protein/bcaas before HIIT days only

[hotpink]

i know the feeling, so try this if you want, alternate HIIT days and long duration days and use the protein/bcaas before HIIT days only

okay, easy enough. Thank you again! And thanks Nova!

[novastepp]

The shake before protein, which is only until BCAA's, is so I don't burn muscle during cardio. I don't want to do it on an empty stomach as it is catabolic. And no fats at all in my diet? I thought you had to eat fat to lose fat? I don't know, I'm confused now. Get back with me

using fat to lose fat is for those who arent in shape and don't exercise regularly or vigorously.

how long are you running clen? it is also anabolic. and if your cardio is indeed HIIT, then you need carbs, not necessarily protein before that. read into nark and my thread about performance nutrition. the carbs and steady insulin levels will provide you with more of a fat burn than using fat.

[hotpink]

using fat to lose fat is for those who arent in shape and don't exercise regularly or vigorously.

how long are you running clen? it is also anabolic. and if your cardio is indeed HIIT, then you need carbs, not necessarily protein before that. read into nark and my thread about performance nutrition. the carbs and steady insulin levels will provide you with more of a fat burn than using fat.

2 wks on/off. But I was considering running it consistently and taking benadryl at night. What is your opinion on that?

[novastepp]

2 wks on/off. But I was considering running it consistently and taking benadryl at night. What is your opinion on that?

yep. that's how i would do it. and you won't need the benadryl every night. but personally that's how i would use it so i can reap its anti-catabolic properties. a day off here and there with benadryl wouldn't hurt either, i'd say once every two weeks maybe. again my opinion.