Reply With QuoteSorry excel never copies well, here are the stats that got messed up at the bottom:
Age = 22
Weight = 220lbs
BF% = 16%
Split% Protien/Carbs/Fats = 45%/35%/20%
Lean Mass = 180-185lbs
Active BMR = 3386 cals/day
Caloric Deficit = 40% or approx 1300 cals/day
Refeed every 7 days for now
Critique new cutting diet
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Thread: Critique new cutting diet
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06-20-2006, 03:25 PM #1Lord
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Critique new cutting diet
Please Critique my new cutting diet, any info or help is greatly appreciated!
Breakfast : 9:00AM 32 59 9 436
2.5 oz. 90% Lean Ground Beef Hamburger 13 0 6 109
1/2 Cup Rolled Oats 6 27 3 148
1 Cup Skim Milk 8 12 0 86
1 Multivitamin Tablet 0 0 0 0
1 Cup Mixed Fruit 1 20 0 76
1 Egg White 4 0 0 17
Brunch : 12:00PM 50 25 9 390
2.5 oz. 90% Lean Ground Beef Hamburger 13 0 6 109
1/2 Cup Long Grain Brown Rice 3 22 1 108
1 Cup Raw Spinach Leaves 1 1 0 7
2.5 oz. Chicken Breast 16 0 2 83
1/2 Cup Shredded Non-fat Mozzarella Cheese 18 2 0 84
Lunch : 3:00PM 42 41 9 419
2.5 oz. Chicken Breast 16 0 2 83
1 Cup Mixed Vegatables 3 14 0 64
1/2 Cup Shredded Non-fat Mozzarella Cheese 18 2 0 84
1/2 oz. Dry Roasted Almonds 3 3 8 85
1/2 Cup Whole Grain Rice 2 23 0 103
Supper : 6:00PM 46 23 4.4 326
1 Cup Raw Spinach Leaves 1 1 0 7
1/2 Cup Long Grain Brown Rice 3 22 1 108
1 Can Tuna 42 0 1 191
2 Omega-3 Fish Oil Capsules 0 0 2 20
Post Workout Shake : 7:30PM 30 15 4 224
1 Scoop 20g Whey Protein Powder 22 3 2 118
1 Cup Skim Milk 8 12 0 86
2 Omega-3 Fish Oil Capsules 0 0 2 20
Dinner : 9:00PM 31 8 4 203
1 Cup Cottage Cheese 2% 31 8 4 203
Totals 230 172 40 1997
Optimum Totals - 45/35/20% Split 229 178 45 2031
(Cals * %nutrient) / Cals Per Gram Nutrient
Calories Per Gram Nutrient Split Percentage Caloric Deficit %
1g Protein = 4 Calories 4 45% 40%
1g Carbohydrate = 4 Calorie 4 35%
1g Fat = 9 Calories 9 20%
Basal Metabolic Rate = 370+(21.6 x lean mass in kg) Weight Body Fat% Lean Mass = 185
Sedentary/Active BMR = 2184/3386
Lean Mass = Body Weight x Body Fat % 220 16%
BMR Activity Multipier = 1.55 (Moderate to Heavy)
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06-20-2006, 03:32 PM #2Lord
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06-20-2006, 03:33 PM #3Moderator MODERATOR
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Can I assume that is P/C/F/Cals?Totals 230 172 40 1997
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06-20-2006, 03:34 PM #4Lord
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Yes
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06-20-2006, 03:39 PM #5Moderator MODERATOR
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I made comments in bold.
Originally Posted by Zin
Overall, I'm quite impressed
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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06-20-2006, 03:49 PM #6Lord
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Awsome thanks!
The vegetables are frozen stir fry kind with broccoli, green beans, carrots, water chesnuts and mini corn
The friut is always fresh in the morning, usually strawberries or melon
i never thought of adding fat free yogurt with my shake, it sounds good
Zin
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06-20-2006, 03:52 PM #7Moderator MODERATOR
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No Problem Originally Posted by Zin
Awsome thanks!
The vegetables are frozen stir fry kind with broccoli, green beans, carrots, water chesnuts and mini corn
Ok, not bad
The friut is always fresh in the morning, usually strawberries or melon
Glad to hear
i never thought of adding fat free yogurt with my shake, it sounds good
It's very good! You will like it
Just make sure it's the plain natural one
Zin
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.