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| Diet & Nutrition All aspects of diet & nutrition. Post questions about bulking, getting lean, healthy eating, weight loss, etc.
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10-12-2009, 06:50 PM
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#1 |
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Registered User
Join Date: Sep 2003
Location: NJ
Posts: 104
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4-Built: Feedback Requested
Hi MariAnne,
I'm 41yrs old, 6'2", 195lbs and 22%BF (e-impedance scale). I'm following the lifting program you set up for me (attached for reference) and figure I will try and cut some fat before bulking up. Previously I was eating ~2900 calories which has been shown to be maintenance for me. If I go with a 20% cut in calories I would knock it down to ~2300 by reducing carbs. Based on my %BF I have ~152lbs of lean mass. Shooting for at least 0.5g of fat/lean mass and 1.5g protein/lean mass I need ~76g of fat and ~228g of protein. Attached is my current diet. Let me know if you have any comments or suggestions.
"..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)
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10-12-2009, 09:50 PM
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#2 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,115
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Diet looks great, but I'd ditch the flax oil and aim to get in at least 10 (ten! Really!) grams of fish oil through the day.
Also, make sure the mixed nuts are raw. Nice work!
Wondering where to start? Confused? This will get you started.
Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup. |
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10-13-2009, 12:00 PM
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#3 | |
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Registered User
Join Date: Sep 2003
Location: NJ
Posts: 104
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Quote:
"..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)
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10-13-2009, 02:59 PM
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#4 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,115
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Salted is fine. Your peanuts are roasted, but they're actually legumes and the fat is mostly monounsaturated, more heat-stable than the fat in tree nuts like your walnuts.
Sounds like you're nicely set to go. Good luck!
Wondering where to start? Confused? This will get you started.
Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup. |
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10-13-2009, 06:00 PM
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#5 | |
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Registered User
Join Date: Sep 2003
Location: NJ
Posts: 104
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Quote:
"..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)
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10-13-2009, 06:03 PM
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#6 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,115
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The latter. 10g fish oil provides, for most brands, 3g combined EPA/DHA, an amount the AHA says is safe without a doctor's recommendation. If the UBER-conservative AHA says that amount is safe, likely you can take more but at least I'm not recommending something unsafe.
Wondering where to start? Confused? This will get you started.
Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup. |
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