Thread: Ok critique my diet, help me balance this.

Originally Posted by ShapeUP

I'm not sure, but it's bloaty and it just can't be utilized into your muscles so it's kinda pointless.

Thats honestly the hardest part I can't seem to eat over 2000 calories, and yet my portions on bordering on being two big. Appears to me that in six meals if I have a 8oz chicken breast chicken breast, that is 420 calories at each meal. So 2520 calories right there, but again chicken breast all day. There has to be a better and tastier way to get there. I'm looking into lean turkey cuts as well as lean beef.

Thanks for your input shape-up.

Post your meals with cals and macros!

Originally Posted by IainDaniel

Post your meals with cals and macros!

Yep I boned ya on that , forgot to do it last night. I will tonight for sure.

Originally Posted by Uthinkso

Thats honestly the hardest part I can't seem to eat over 2000 calories, and yet my portions on bordering on being two big. Appears to me that in six meals if I have a 8oz chicken breast chicken breast, that is 420 calories at each meal. So 2520 calories right there, but again chicken breast all day. There has to be a better and tastier way to get there. I'm looking into lean turkey cuts as well as lean beef.

Thanks for your input shape-up.

No problem, I did what you're doing now for about 8 months before I finally put a real commitment and plan together so I understand.

Just make sure you read EVERYTHING on foods.

it has to be EXTRA LEAN. 97 or 96% fat free. Walmart has a nice selection for under 5 bucks a pack, each pack has about 4 servins, each serving is about 130c and 26g protein. perfect for half the cals. THan make about 5 egg whites and you got a mostly fat free high protien morning meal.

Originally Posted by ShapeUP

No problem, I did what you're doing now for about 8 months before I finally put a real commitment and plan together so I understand.

Just make sure you read EVERYTHING on foods.

it has to be EXTRA LEAN. 97 or 96% fat free. Walmart has a nice selection for under 5 bucks a pack, each pack has about 4 servins, each serving is about 130c and 26g protein. perfect for half the cals. THan make about 5 egg whites and you got a mostly fat free high protien morning meal.

Walmart sells food???? I did not know that.

So chicken breast that are four to a pack you say...and only set you out a five spot. If it weren't for my sister in laws father being a butcher I'd look into that. Still good info to have when I'm in a pinch.

Also what do you mean, you did what I'm doing? What is it that I'm doing. I'm trying to get my diet up to 2750-3000 calories and do so in a healthy manor while keeping it balance. I can get 300g of protein in six meals but the carbs and such tend to suffer. Sorry if I come off as defensive, but a few assclowns have been real dicks about this diet stuff.

Originally Posted by Uthinkso

Walmart sells food???? I did not know that.

So chicken breast that are four to a pack you say...and only set you out a five spot. If it weren't for my sister in laws father being a butcher I'd look into that. Still good info to have when I'm in a pinch.

Also what do you mean, you did what I'm doing? What is it that I'm doing. I'm trying to get my diet up to 2750-3000 calories and do so in a healthy manor while keeping it balance. I can get 300g of protein in six meals but the carbs and such tend to suffer. Sorry if I come off as defensive, but a few assclowns have been real dicks about this diet stuff.

I mean what your doing is trying, researching, and wanting to do things right whilst making a plan. I am commending you

As far as the 4pack chicken. I was talking about the extra lean ground turkey. Very good and reliable food from walmart where I live.

Originally Posted by ShapeUP

I mean what your doing is trying, researching, and wanting to do things right whilst making a plan. I am commending you

As far as the 4pack chicken. I was talking about the extra lean ground turkey. Very good and reliable food from walmart where I live.

Ok sorry, my appologies. I work out by myself so I really rely on this board for advice and to be helpful. I know a good friend of mine that is a competitive body builder, and does very well. However I suspect he's into the gear a bit, and let me say I have no issues with folks that use it and think no less of him for it. He is just as good a friend to me, its just not for me is all. So I struggle to take tips from him.

That being said here is what I have eaten today including my dinner coming at 8pm, with macros too (sorry Iandaniel I told ya I'd make good on it).

Breakfast
4 boiled egg whites
1 packet regular oatmeal
1 Whole wheat english muffin
1 tbsp peanut butter
8oz Green Tea
445 kcal/12g fat/57g carbs/30g protein

Meal 2
6oz chicken breast
1 medium sized apple
398 kcal/12g fat/21g carbs/48g protein

Meal 3
1 cup ground turkey
1 Caesar side salad
434 kcal/28g fat/5g fat/38g protein

Meal 4
6oz chicken breast
1 medium sized apple
2 tbsp peanut butter
588 kcal/28g fat/27g carbs/56g protein

Meal 5
10oz Steak
1 cup mashed potatoe
626 kcal/19g fat/44g carbs/65g protein

TOTALS
2490kcal/ 101g fat/ 154g carbs/ 239g protein


Ok this is more than I've eaten calorie wise this week, and I felt strong today. Which I'm not sure can be effected by diet, and I didn't work out today either. The percentage split for the day is 40% protein, 38% fat, and 22% carbs. Ideally I'd like to flip the fat and the carbs percentage wise. So what foods and where, The chicken has more fat than I thought, but also the oatmeal has good carbs in it.

Man I checked this thread expecting to be lit up like a christmas tree and told I'm doing it all wrong.

Anyone??

Originally Posted by Uthinkso

Ok sorry, my appologies. I work out by myself so I really rely on this board for advice and to be helpful. I know a good friend of mine that is a competitive body builder, and does very well. However I suspect he's into the gear a bit, and let me say I have no issues with folks that use it and think no less of him for it. He is just as good a friend to me, its just not for me is all. So I struggle to take tips from him.

That being said here is what I have eaten today including my dinner coming at 8pm, with macros too (sorry Iandaniel I told ya I'd make good on it).

Breakfast
4 boiled egg whites
1 packet regular oatmeal Is this the flavoured stuff?
1 Whole wheat english muffin Ditch it.
1 tbsp peanut butter
8oz Green Tea
445 kcal/12g fat/57g carbs/30g protein

Meal 2
6oz chicken breast
1 medium sized apple
398 kcal/12g fat/21g carbs/48g protein Why does the chicken have so much fat? Do you leave the skin on?

Meal 3
1 cup ground turkey
1 Caesar side salad
434 kcal/28g fat/5g fat/38g protein Again what is with the fat content?

Meal 4
6oz chicken breast
1 medium sized apple
2 tbsp peanut butter
588 kcal/28g fat/27g carbs/56g protein

Meal 5
10oz Steak
1 cup mashed potatoe
626 kcal/19g fat/44g carbs/65g protein What time is this meal at? Get a smaller piece of meat.

TOTALS
2490kcal/ 101g fat/ 154g carbs/ 239g protein


Ok this is more than I've eaten calorie wise this week, and I felt strong today. Which I'm not sure can be effected by diet, and I didn't work out today either. The percentage split for the day is 40% protein, 38% fat, and 22% carbs. Ideally I'd like to flip the fat and the carbs percentage wise. So what foods and where, The chicken has more fat than I thought, but also the oatmeal has good carbs in it.

Other then the Peanut butter, your fat choices don't seem that great. Lack EFA's

You are eating no fibrous veggies.

Try to balance your meals out better. If you are aiming to get 40P/40C/20F then try to be consistent through out the day. Carbs you can adjust later in the day, but try to keep your Protein and fat intake pretty consistent.

Lets just say you have 190lbs LBM lets try to aim for 1.5g of protein per pound of LBM so that would be 285 g of protein for the day and 285 g of carbs for the day. With those set you want to get around 65 grams of fat in a day. Again this is all based on the macros that you set out.

That will put you at 2850 cals for the day. If you can lets try to break it down into 6 meals

so Meal one aim for
45-50g of protein/ 70 g of carbs/ 10-12g of fats

Meal 2:
45-50g of protein/ 55 g of carbs/ 10-12g of fats

Meal 3:
45-50g of protein/ 55 g of carbs/ 10-12g of fats

Meal 4:
45-50g of protein/ 55 g of carbs/ 10-12g of fats

Meal 5:
45-50g of protein/ 40 g of carbs/ 10-12g of fats

Meal 6
45-50g of protein/ next to nothing of carbs/ 10-12g of fats

If you want to go down to 5 meals then adjust the macros accordingly. You can also make adjustments to suit your Pre/ PWO meals.

Ok I looked on the label of the chicken and it doesn't match fit day at all for dietary information. These are boneless 6oz chicken breast from Purdue. No skin at all. I may just enter the info myself for the chicken breast.

As for EFA's I take two fish oil caps when I wake up and right before bed.

Fibrous veggies I eat a lot of brocoli and califlower just didn't happen to that day, w were out. Wife is at the store now.

10oz of lean steak is too much?

you need better fat sources.

your meals need to be more balanced.

you have very little fruits and vegetables in your diet. Do you eat any greens at all?

Like Iain said, try and be more balanced out. Or, you can look at it as 3 moderatetly sized meals, and then 2-3 snacks in between those meals of less calories. At the end of the day, just make sure you are in a calorie deficit.

Is that a sugar packet of oatmeal? I would have either the oatmeal OR the whole wheat english muffin. But probably not both.

Originally Posted by P-funk

you need better fat sources.

your meals need to be more balanced.

you have very little fruits and vegetables in your diet. Do you eat any greens at all?

Like Iain said, try and be more balanced out. Or, you can look at it as 3 moderatetly sized meals, and then 2-3 snacks in between those meals of less calories. At the end of the day, just make sure you are in a calorie deficit.

Is that a sugar packet of oatmeal? I would have either the oatmeal OR the whole wheat english muffin. But probably not both.

Ok that makes some sense. Right now I am at damn near a 2000 calorie defecit, which from what I understand is making my body think its starving so it won't burn fat. At least this is how I understand it.

This is Quaker Oats regular oatmeal, no sugars, no flavor just plain oatmeal.

Yes as I said in the previous post I eat veggies usually at meal 2 and meal five. I just don't eat them at every meal. Also I don't eat the same exact thing every day. I try to switch it up.

Let me preface that I don't want to sound like a dick with this next statement. Everyone tells me to balance my meals, I am aware of that thats the name of the thread. Now that I've posted my diet what foods would you plug in and where. I feel I can rotate my protein source between fish, chicken, turkey, lean beef and the secondary food should be able to stay the same. If that makes any sense at all.

I'm just baffled that I lost so much so fast and now have started going backwards. When the diet hasn't changed one bit. Are you thinking I shocked my system and thats why the quick drop in weight. I will say that my pants are looser and I don't feel like I put on 10lb on fat, but something isn't adding up.

Originally Posted by Uthinkso

Ok that makes some sense. Right now I am at damn near a 2000 calorie defecit, which from what I understand is making my body think its starving so it won't burn fat. At least this is how I understand it.

basically, yea. A 2000 calorie deficit is huge! There is significant research that shows when dropping calories by that much, you metabolism will slow down greater. Look at where your maintenance calories should be and try and create a small deficit from diet and then top that deficit off with exercise.


This is Quaker Oats regular oatmeal, no sugars, no flavor just plain oatmeal.

great

Yes as I said in the previous post I eat veggies usually at meal 2 and meal five. I just don't eat them at every meal. Also I don't eat the same exact thing every day. I try to switch it up.

The goal for people was something like 3-5 servings of fruits or vegetables per day. According to the paper Healthy People 2010. They set a goal for Americans to eat 8 servings of both (combined) a day. Which is crazy, because most people can't even get the the 3. Eat greens at every meal. Peppers and/or spinach with the eggs. Small salads and/or a greens supplement like greens+. Have 2-3 pieces of fruit per day. Things like apples, grapefruits and berries are great choices. I don't mind oranges, or bananas either. Food nazi's will tell you that they have a high GI (gasp!). The main thing is, do they fit into your daily calories?


Let me preface that I don't want to sound like a dick with this next statement. Everyone tells me to balance my meals, I am aware of that thats the name of the thread. Now that I've posted my diet what foods would you plug in and where. I feel I can rotate my protein source between fish, chicken, turkey, lean beef and the secondary food should be able to stay the same. If that makes any sense at all.

Balancing your meals is easy. Everyone makes it into this complex thing. I will give you some tips to simplify it for you:

1) write down how many calories you need for the day

2) set your protein (1.2-1.5g per LB of BW is what I usually recommend).

3) Set the other macros up after the protein. Is the diet high carb, low carb, high fat, low fat? What works for you, etc.....i say try and find a healthy balance between both. There are camps on both sides. I think the answer lies somwhere in the middle....craete caloric deficit and eat healthy foods....amazingly simple!

4) Take the daily calories and divide them into either 5-6 even meals or place higher calories in meals 1,3,5 and slightly lower calories in your snacks, #'s 2,4, and maybe 6 if you eat that much.

5) look at your workout and arrange your protein and carbohydrate needs properly around there (ie nutrient timing).

7) then just do the math. Lets say you find out you need 35g of protein, 60g of carbs and 12g of fat per meal. Figure out the amount of foods that roughly fit into those numbers (doesn't have to be analy exact)...so, 5oz of chicken or turkey, 4oz of beef, a tbsp of oil and vinegar with 2 fish caps, etc...

8) add greens to your meals.

9) eat the meals.




I'm just baffled that I lost so much so fast and now have started going backwards. When the diet hasn't changed one bit. Are you thinking I shocked my system and thats why the quick drop in weight. I will say that my pants are looser and I don't feel like I put on 10lb on fat, but something isn't adding up.

hope that helps.

Originally Posted by P-funk

hope that helps.

Ok that makes vastly more sense. I was told by another member on here that I need 50g protein, 40g carbs, and 10g fat per meal. What you said makes more sense as far as protein requirment. Now how is gods creation am I going to get 370g of protein in. I'm 247lb x 1.5g/lb of BW = 370g

My goal now is fat loss with maintaining the muscle I have. I don't really know what my maintenance level would be seeing is I haven't trained in four years. I burn at least 3800kcal a day per fitday.com and 4500kcal on days that I work out (three days a week).

I don't think the smaller meals would work for me, simply because I struggle to get over 200g of protein as it is now and I'm typically undeer 2500kcal.

I'm not on a certain program, what is a good balance of carbs and fat for fat loss if I have to try and eat that much protein.

Try and shoot for 1-1.2g of protein then.

I wouldn't go with the estimated calorie burn on fitday.

what does your training program look like?

I always base protein intake off of LBM

Originally Posted by P-funk

Try and shoot for 1-1.2g of protein then.

I wouldn't go with the estimated calorie burn on fitday.

what does your training program look like?

I train with weights three days a week and I do a split routine.

Chest and bis, legs and tris, back and shoulders. abs gets sprinkled on chest day usually. I lift heavy and do a 12-8-6 rep range. I mix a combination of isolated and compound movements.

After the weights I do 25-35min of treadmil cardio HIIT. I just started this last week and have only been able to do 25min on two minute intervals so far.

Yeah fitday seemed a bit inaccurate when it came to calories burned in my day to day life. I am a quality control engineer so I am in the lab seated for three hours of my nine hour day. The rest of the time I am on my feet walking around the shop talking to machinists and making adjustments and such. According to fitday.com I burn 38xx kcal doing that alone. Seemed odd that it didn't ask me how long I worked or anything like that, just whether I was on my feet, at a desk, or both.

So I may be closer to the total calories burned then with my current diet you are thinking? Is there an accurate way to determine what I burn in a day?

Originally Posted by IainDaniel

I always base protein intake off of LBM

I'm not sure what my current BMI is, so I couldn't do this with any accuracy at the moment.

ditch the split routine and start training your total body. Use upper and lower supersets. Drop pretty much all of the isolation stuff too. Do compound movements.

Add cardio into your off days.

Originally Posted by P-funk

ditch the split routine and start training your total body. Use upper and lower supersets. Drop pretty much all of the isolation stuff too. Do compound movements.

Add cardio into your off days.

Ok not going to argue with you here, but that goes against everything I have ever heard. I'm a novice at this, but that just appears strange and I've always worked out this way.

So the question is now, what are upper and lower supersets and how are they done? Link me and I'll do the reading or just search it myself.

Ok so eat more like I have been, no isolated movements and cardio in the off days. Not a problem with the cardio I have a treadmill in the basement.

If I train three days, should I do the same excercises all three days? I'm willing to try a new routine but this is pretty alien to me.

check out the stickies in the training forum. Check out the first few entries in my blog for this month. I go through laying out a training program.

everything you have been told previously is wrong. If it were right, you would be seeing the results you desire. Make sense? I had a guy come into the gym and tell me that i was telling him things that were totally against everything he thought to be true. 4 weeks later he has seen more results than he ever had before. He can't believe it.

Originally Posted by P-funk

check out the stickies in the training forum. Check out the first few entries in my blog for this month. I go through laying out a training program.

everything you have been told previously is wrong. If it were right, you would be seeing the results you desire. Make sense? I had a guy come into the gym and tell me that i was telling him things that were totally against everything he thought to be true. 4 weeks later he has seen more results than he ever had before. He can't believe it.

Well like I said I work damn hard and I want this bad. So whatevet it takes.

I have to step out for a bit here, but I will be back and read the stickies then put together a new work out routine and post that up.

Thanks for the help in this thread everybody...Iandaniel, ShapeUp, Funk. You guys make this easier than just going at is blindly.

Originally Posted by IainDaniel

I always base protein intake off of LBM

ditto

Originally Posted by P-funk

ditch the split routine and start training your total body. Use upper and lower supersets. Drop pretty much all of the isolation stuff too. Do compound movements.

Add cardio into your off days.

OMG Supersets are the BEST.
Stick to them for at least 3-5 weeks before switching programs, JMO.

Originally Posted by Uthinkso

Also BigG nice work on the eight 12oz Miller Lites.

People in glass houses....

Yeah, OK, you got me. It's tough changing from being a longstanding alcoholic to a fully health-conscious body-builder! Still... Failiure is not fatal. I am seeking help and I will beat this thing. Acknowledging the problem has been pretty hard in itself!

I quit smoking cold-turkey after 20 years three months ago. I've bought "Alcohol - How to quit and be glad you did" which is proving to be a valuable source of new info. I went to Alcoholics Anonymous for nine months a couple of years ago. It was OK but, although I spent nine months not drinking, I spent nine months wanting a drink! What pi$$ed me off the most was all their talk of a Higher Power BS. Rational Emotive Behaviour Therapy (REBT), as used in the book referenced above, is based on simply changing your thinking; identifying illogical thinking and amending it. I think it's going to work out better for me.

Wish me luck! Or, just bitch at me when I screw up! Either way...

Originally Posted by Uthinkso

Ok that makes vastly more sense. I was told by another member on here that I need 50g protein, 40g carbs, and 10g fat per meal.

What I said was 50%protein:40%carb:10%fat, not 50g:40g:10g. I even explained that there are 9cal in 1g of fat and 4cal in 1g of carbs and protein. I also said that many people will increase fat to 20% or more, but I find fat-loss faster with lower fat intake. After-all, fat is more easily stored as fat than other food types. EFA's via capsules ensures healthy fat intake.

Stick with it Uthinkso. We're all here to help. Learn a little more every day. You'll get there. I will too, if I can ever get my alcohol intake under control!