my diet

[casby]

i just wanted to write my diet down to see where i'm at calorie wise, and decided to just post it up here for some insight and critique while i'm at it.

5am: 2 whole eggs, 3/4 cup egg whites, 2/3 cups oats/flaxseed
blend with honey and cinnamon (sometimes 2 toast with
honey instead of oats)

9am: handful almonds, apple, handful snow peas

12pm: chicken breast, 1 cup whole grain rice, peas or cucumber

3pm: handful almonds, handful peas

5;30pm: handful almonds

9pm: (pwo) 2 scoops whey protein, half cup flavored greek yogurt


the top diet is from mon-thur, and from fri-sun is this:


9am: same as other first meal

12pm: chicken breast, 1 cup whole grain rice, 1 cup broccoli

3pm: 1/4 cup shredded cheese, some sort of greens

6pm: pwo chicken breast, 1 cup rice, broccoli

9pm: flavored greek yogurt, usually some shredded cheese


I'm trying to lean out, and i'm definitely an endomorph type, so i'm trying to go higher fats and less carbs and see how that works out.
i'm sure you want to know my stats, so here they are: 6'1, 245ish (rarely weigh myself), and i've never got my bf% checked, but i'd say around 16? really don't know. maybe if i work up the courage, i'll post up a pic and let you decide.

anyways, i know there's major flaws in the diet which i'm working on changing, but feel free to rip it apart. i can take it.

where do you guys figure out the macros. i really want to know how this diet breaks down.

[Bouncer]

i just wanted to write my diet down to see where i'm at calorie wise, and decided to just post it up here for some insight and critique while i'm at it.

5am: 2 whole eggs, 3/4 cup egg whites, 2/3 cups oats/flaxseed
blend with honey and cinnamon (sometimes 2 toast with
honey instead of oats)

9am: handful almonds, apple, handful snow peas

12pm: chicken breast, 1 cup whole grain rice, peas or cucumber

3pm: handful almonds, handful peas

5;30pm: handful almonds

9pm: (pwo) 2 scoops whey protein, half cup flavored greek yogur

the fuck kind of diet is that? so many things wrong i am not going to address it all in 1 post so lets just focus on the protein aspect.

this is how your diet breaks down in protein per meal

meal 1 is around 15 grams of protein.

meal 2 no complete protein

meal 3 25 grams protein

meal 4 no complete protein

meal 5 no compete protein

meal 6 50-60 grams protein

total protein for the day 90-100 grams.

you are man a that weighs 245 and you are eating the protein requirements of a 100lb women. if you goal is to lose all the muscle on your body while you diet down, that diet will do it. protein need to be bumped up by 100 grams at the VERY LEAST.

i weigh 225-230lbs and i eat 300 grams of protein per day.

[Scrumhalf]

This is how to set up your intake:

Figure out how many calories you need to be consuming. A good rule of thumb is about 14-16 calories per lb of bodyweight. If you want to lose, you will undershoot this by say 500 calories.

To get your macros, set things up in the following order. First, protein should be 1.5g per lb of bodyweight. Second, try to shoot for 10-20% of your calories from good fats. Only after you dial in your proteins and fat should you figure out your carbs. Basically, whatever calories you have left over is your carb calories.

This is for a normal diet. If you are restricting carbs, you can trade off carbs for fats, but I am not a fan of reducing carbs willy nilly without some method to the madness, like weekly refeeds, carb cyling, etc.

The bottom line on any carb restricted or calorie restricted diets, you've got to keep your protein high or else risk losing muscle.

[auri]

I've had the best luck eliminating all fats.

[casby]

the fuck kind of diet is that? so many things wrong i am not going to address it all in 1 post so lets just focus on the protein aspect

this is why wrote it down. as the day goes on, i feel as if the diets ok, but i write it down and it's a mess. I realize the issues with it.

This is how to set up your intake:

Figure out how many calories you need to be consuming. A good rule of thumb is about 14-16 calories per lb of bodyweight. If you want to lose, you will undershoot this by say 500 calories.

To get your macros, set things up in the following order. First, protein should be 1.5g per lb of bodyweight. Second, try to shoot for 10-20% of your calories from good fats. Only after you dial in your proteins and fat should you figure out your carbs. Basically, whatever calories you have left over is your carb calories.

This is for a normal diet. If you are restricting carbs, you can trade off carbs for fats, but I am not a fan of reducing carbs willy nilly without some method to the madness, like weekly refeeds, carb cyling, etc.

The bottom line on any carb restricted or calorie restricted diets, you've got to keep your protein high or else risk losing muscle.

good info. What do you use to count your calories? is something like fitday.com the best way? or do you just write down what you eat and write the macros down?

[casby]

I've had the best luck eliminating all fats.

the more i research, the more i lean toward that direction as well. i might have to rethink what i'm doing

[FitnessBrat]

this is why wrote it down. as the day goes on, i feel as if the diets ok, but i write it down and it's a mess.

good info. What do you use to count your calories? is something like fitday.com the best way? or do you just write down what you eat and write the macros down?

Fitday is perfect to see exactly the amounts of calories and fats you're consuming. Once you start eating the proper things regularly it will become repetitive and you won't need it. You'll know exactly what you're eating at every meal.

[casby]

new set up. what do you think

2whole eggs
3/4 cup egg whites
2/3 cup oats

protein shake
almonds

chicken breast
1 cup whole grain rice
greens

protein shake
almonds

chicken breast
1 cup whole grain rice


protein shake
greek yogur

[Scrumhalf]

I'd like to see more veggies. Maybe with your second chicken/rice meal as well.

[casby]

I'd like to see more veggies. Maybe with your second chicken/rice meal as well.

shit, i forgot to add that. yeah i'll definitely have greens there. i usually have a bag on snow peas that i eat with a few meals throughout the day, or broccoli.

i tried adding it all up, and i came out to around 2500 calories which i thought was too low if i go by my BMR which was something like 3600 if i can remember. do you think i should up the cals somewhere?

[auri]

I think you should run with the lower cals. I think too many people believe they need a ton of calories, when they really don't. For years I thought I needed 3000+ calories, but until I cleaned up my diet, added up the cals, I realized that my sweet spot is 2200-2500 cals per day. Any more just makes me soft.

Right now I'm at 205lbs, at 6ft. And harder, leaner, and more vascular than ever.

[casby]

I think you should run with the lower cals. I think too many people believe they need a ton of calories, when they really don't. For years I thought I needed 3000+ calories, but until I cleaned up my diet, added up the cals, I realized that my sweet spot is 2200-2500 cals per day. Any more just makes me soft.

Right now I'm at 205lbs, at 6ft. And harder, leaner, and more vascular than ever.

right on auri, thanks. i'll try this for a few weeks and see where i'm at then

[denzil]

This isn't a very impressive diet,you are having chicken and other fats in routine.
Chicken is not very rich in nutrition,for gaining muscles your should eat red meat,tuna,and other healthy stuff like eggs(white) natural fruit shakes nuts,seeds.
That will help you in gaining good physic.

[Bouncer]

This isn't a very impressive diet,you are having chicken and other fats in routine.
Chicken is not very rich in nutrition,for gaining muscles your should eat red meat,tuna,and other healthy stuff like eggs(white) natural fruit shakes nuts,seeds.
That will help you in gaining good physic.

shutup dumbass.

[denzil]

wtf did i do?