Revised Diet Please Critique

Mroeske · 06-01-2008, 12:31 AM

I'm 5'11 169~ 22 years old.

My BMR is 1845.05 According to the website and I'm looking to hit 160~ And around 7-8%BF

My Diet Is looking

2566 Cals Total
331 G Protein
31 G Fat
187 G Carbs
30g+ fiber a day

I'm on Multi vit/ Magnesium / Bcomplex / FlaX seed / Dhea / And vit E/ And aminos with Arginine.

Meal 1 BreaKfast
2 Tbsp canola oil
5 eggs 2 whole
2 Pieces of whole grain Bread or Oatmeal depending on fiber intake. Both Added a Tbsp of Honey/Cinn for Increased Fiber.
3 Flax oils

meal 2
Protein shake w/ Milk
W/ Watermelon

Meal 3
1 cans of tuna
Tomatoes/Cucum/Mushrooms
1 cup of oatmeal

meal 4
protein shake 2 tbsp natty pb w/ Milk

meal 5
Greek Salad 1 chicken breast
Mushrooms/Cucumbers/Tomatoes
3 flax oils

meal 6
1 chicken breast
Veggies

meal 7
protein shake w/ Milk

And i Included my The cals for each food, Eating.
Anything would be great. Ive been doing 1 On 2 off
Morning Lift: Chest Tris Shoulders Lats Abs
Afternoon: Back Bis Forearms Legs Abs Cardio 30Mins
Day off:
Day off2: Cardio 25-30mins.

Im still going up in numbers but does it look like i will continue to get to 7-8%, I would love to add Sesamin Oil + Cla when i get the $$. And im seeing just results, just asking the population, because you guys are always helpful.

2 Whole Eggs
Calories 160
Cal From Fat 80
Total fat 9G
Cholesterol 430mg
Sodium 130mg
12 G Protein

3 Egg whites
Calories 57
Total Fat 0g
Protein 12g

Wheat Bread Slice
110 Cal
240mg Sodim
22g Carbs
1g Fiber

Protein Shake
270 Cal
300mg Sodium
50G Protein
14g Carbs

Pb Natty
200 Cal
150 From Fat
120mg Sodium
6g Carb
3g Fiber
16g fat
8g Protein

Protein Shake
270 Cal
300mg Sodium
50G Protein
14g Carbs

1 Cup Oatmeal
300 Cal
5.0g Fat
54g Carb
4g Fiber
5 Protein

1 Can tuna
60 Cal
1.5g Fat
33g Protein
625mg Sodium

2 Chicken8oz Breast
482 Cal
106g protein
8g fat

Watermelon
91 Cal
21 carbs
2g protein

Lettuce
15 Cal
3g Carbs

Dressing
50 Cal
45 Cal fat
5g Fat
360mg Sodium
2g Carb

Mushrooms
5cals/1gprotein
Cucumbers
6cals

Honey1bsp
63Cal 17g carb
Cinn 1tbsp
18cal/4g Fiber/5g carb
Chilli Powder`1tbsp
24 Cal/76mg sodium/4g carbs/3g fiber

Milk
90 Cal
125mg Sodium
12g Carb
8g Protein

Thanks brosefs.

Day 1: Burning ~400+1302+1845 <running+workingout+bmr
Burn About 3457
Eating 2645
Day 2: Burning ~1845
Burn About 1845
Eating 2645
Day 3: Burning ~1845+400
Burn around 2245
Eating 2645

So in a week i Eat
18515 Cals
Burn About ~
3457+1845+2245+3457+1845+2245+3457 +3850 For sleeping + 500-1000 Other Misc. .22901-23401

Should i maybe up the intensity of the cardio?

Routine is as follows diff weights tho old #'s

One Day (Double) on & Two Off
One Day on with cardio 30mins
Dayoff
Dayoff with cardio 30 mins

Morning Chest Shoulders Tris Abs
Incline Press Db 4x6 50 50 55 55
Decline BB 4x6 50 50 60 70
Decline Fly 4x8 15 15 15 15
Shoulder Press 5x6 60 60 70 70 70
Lat raise 4x6 20 20 25 30
Shrugs 4x6 70 70 75 75
Bar Shrug 4x10 80 80 80 80
Rear Delt Db 4x8 15 15 20 20
Tri pushdown 4x12 60 60 60 65
Tri extension 5x6 55 60 65 70 75
kickbacks 2x15 20 20

crunches with ab ball and weights 4x20
crunches ball behind neck 3x15 <-medicine ball
leg raises on bench 5x15

Afternoon Legs Bis Abs Forearms
Leg Press 5x6 90warmup 110 130 180 200 220
Leg Extension 5x6 50 60 70 70 70
Leg Curls 4x8 50 50 60 60
Calf raises w/ Db 4x10 60 60 65 70
Wide grip pull-down 5x6 80 80 100 120 120
Rows 5x6 140 160 180 180 180
Reverse grip pull-down 4x6 50 60 70 80
Obliques with ab ball and med ball 5x20
Side Bends 4x10
Stabilizers 4 @ 30 seconds
Bicep Hammer curls 4x6 35 40 45 50
Concentration Curls 4x6 20 25 30 30
palm toward body 1x10 25
Straight bar/easy curl bar 4x6 50 50 50 50
Forearm curls 4x12 40 40 45 50
w/ straight bar 3x15 30 30 30 40

And Just added in Deadlifts Yesterday,
Used to 450x6 :-O

And im possibly going to add in Molasses instead of Honey to my diet About same carbs~ but more Potassium

**Built** · 06-01-2008, 12:38 AM

Hi there!

Your fats are too low and your workouts are, um, horrible lol! How long have you been training?

Mroeske · 06-01-2008, 02:09 AM

In this routine going on 2 weeks now and working out in general for a while now,
and why are my fats to low? What do you recommend?

**Built** · 06-01-2008, 02:18 AM

Protein: no lower than a gram per pound lbm
Fat: no lower than half a gram per pound lbm

You have about 150 lbs LBM, so your protein target is at least 150g, and your fat target is at least 75g.

Your workouts for a cut leave something to be desired. Why so much volume? I don't see squats... no man should do kickbacks lol - wide grip pulldowns are rotator cuff killers, do narrow grip weighted chins instead...
Seriously, toss the workout.

Mroeske · 06-01-2008, 11:49 AM

O okay, thanks. And the mucho volume is because I'm used to training with high amounts of volume, it's been working for me & this routine hardly tires me out. I could do it all over again the next day. lol And ill change up the diet and the widegrips

**Built** · 06-01-2008, 01:39 PM

Training for a cut and training for a bulk are a little different. On a bulk, you have extra food, extra energy, your ability to recover is greater.

On a cut, you simply don't have that much juice lol - your focus isn't on hypertrophy anymore, it's on muscle-retention. Lifting a light weight over and over won't convince the body to keep muscle around. You simply don't need a big muscle to lift a light weight 12 times, then do it again for 7 more sets.

Read this: Got Built? » Keeping it going - the evolutionary process of fat loss
And this: Got Built? » Baby Got Back

Good luck!

06-01-2008, 12:31 AM	#1
Mroeske Registered User Join Date: Jun 2008 Location: Chicago Posts: 3	Revised Diet Please Critique I'm 5'11 169~ 22 years old. My BMR is 1845.05 According to the website and I'm looking to hit 160~ And around 7-8%BF My Diet Is looking 2566 Cals Total 331 G Protein 31 G Fat 187 G Carbs 30g+ fiber a day I'm on Multi vit/ Magnesium / Bcomplex / FlaX seed / Dhea / And vit E/ And aminos with Arginine. Meal 1 BreaKfast 2 Tbsp canola oil 5 eggs 2 whole 2 Pieces of whole grain Bread or Oatmeal depending on fiber intake. Both Added a Tbsp of Honey/Cinn for Increased Fiber. 3 Flax oils meal 2 Protein shake w/ Milk W/ Watermelon Meal 3 1 cans of tuna Tomatoes/Cucum/Mushrooms 1 cup of oatmeal meal 4 protein shake 2 tbsp natty pb w/ Milk meal 5 Greek Salad 1 chicken breast Mushrooms/Cucumbers/Tomatoes 3 flax oils meal 6 1 chicken breast Veggies meal 7 protein shake w/ Milk And i Included my The cals for each food, Eating. Anything would be great. Ive been doing 1 On 2 off Morning Lift: Chest Tris Shoulders Lats Abs Afternoon: Back Bis Forearms Legs Abs Cardio 30Mins Day off: Day off2: Cardio 25-30mins. Im still going up in numbers but does it look like i will continue to get to 7-8%, I would love to add Sesamin Oil + Cla when i get the $$. And im seeing just results, just asking the population, because you guys are always helpful. 2 Whole Eggs Calories 160 Cal From Fat 80 Total fat 9G Cholesterol 430mg Sodium 130mg 12 G Protein 3 Egg whites Calories 57 Total Fat 0g Protein 12g Wheat Bread Slice 110 Cal 240mg Sodim 22g Carbs 1g Fiber Protein Shake 270 Cal 300mg Sodium 50G Protein 14g Carbs Pb Natty 200 Cal 150 From Fat 120mg Sodium 6g Carb 3g Fiber 16g fat 8g Protein Protein Shake 270 Cal 300mg Sodium 50G Protein 14g Carbs 1 Cup Oatmeal 300 Cal 5.0g Fat 54g Carb 4g Fiber 5 Protein 1 Can tuna 60 Cal 1.5g Fat 33g Protein 625mg Sodium 2 Chicken8oz Breast 482 Cal 106g protein 8g fat Watermelon 91 Cal 21 carbs 2g protein Lettuce 15 Cal 3g Carbs Dressing 50 Cal 45 Cal fat 5g Fat 360mg Sodium 2g Carb Mushrooms 5cals/1gprotein Cucumbers 6cals Honey1bsp 63Cal 17g carb Cinn 1tbsp 18cal/4g Fiber/5g carb Chilli Powder`1tbsp 24 Cal/76mg sodium/4g carbs/3g fiber Milk 90 Cal 125mg Sodium 12g Carb 8g Protein Thanks brosefs. Day 1: Burning ~400+1302+1845 <running+workingout+bmr Burn About 3457 Eating 2645 Day 2: Burning ~1845 Burn About 1845 Eating 2645 Day 3: Burning ~1845+400 Burn around 2245 Eating 2645 So in a week i Eat 18515 Cals Burn About ~ 3457+1845+2245+3457+1845+2245+3457 +3850 For sleeping + 500-1000 Other Misc. .22901-23401 Should i maybe up the intensity of the cardio? Routine is as follows diff weights tho old #'s One Day (Double) on & Two Off One Day on with cardio 30mins Dayoff Dayoff with cardio 30 mins Morning Chest Shoulders Tris Abs Incline Press Db 4x6 50 50 55 55 Decline BB 4x6 50 50 60 70 Decline Fly 4x8 15 15 15 15 Shoulder Press 5x6 60 60 70 70 70 Lat raise 4x6 20 20 25 30 Shrugs 4x6 70 70 75 75 Bar Shrug 4x10 80 80 80 80 Rear Delt Db 4x8 15 15 20 20 Tri pushdown 4x12 60 60 60 65 Tri extension 5x6 55 60 65 70 75 kickbacks 2x15 20 20 crunches with ab ball and weights 4x20 crunches ball behind neck 3x15 <-medicine ball leg raises on bench 5x15 Afternoon Legs Bis Abs Forearms Leg Press 5x6 90warmup 110 130 180 200 220 Leg Extension 5x6 50 60 70 70 70 Leg Curls 4x8 50 50 60 60 Calf raises w/ Db 4x10 60 60 65 70 Wide grip pull-down 5x6 80 80 100 120 120 Rows 5x6 140 160 180 180 180 Reverse grip pull-down 4x6 50 60 70 80 Obliques with ab ball and med ball 5x20 Side Bends 4x10 Stabilizers 4 @ 30 seconds Bicep Hammer curls 4x6 35 40 45 50 Concentration Curls 4x6 20 25 30 30 palm toward body 1x10 25 Straight bar/easy curl bar 4x6 50 50 50 50 Forearm curls 4x12 40 40 45 50 w/ straight bar 3x15 30 30 30 40 And Just added in Deadlifts Yesterday, Used to 450x6 :-O And im possibly going to add in Molasses instead of Honey to my diet About same carbs~ but more Potassium

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06-01-2008, 12:38 AM	#2
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,749	Hi there! Your fats are too low and your workouts are, um, horrible lol! How long have you been training?

06-01-2008, 02:09 AM	#3
Mroeske Registered User Join Date: Jun 2008 Location: Chicago Posts: 3	In this routine going on 2 weeks now and working out in general for a while now, and why are my fats to low? What do you recommend?

06-01-2008, 02:18 AM	#4
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,749	Protein: no lower than a gram per pound lbm Fat: no lower than half a gram per pound lbm You have about 150 lbs LBM, so your protein target is at least 150g, and your fat target is at least 75g. Your workouts for a cut leave something to be desired. Why so much volume? I don't see squats... no man should do kickbacks lol - wide grip pulldowns are rotator cuff killers, do narrow grip weighted chins instead... Seriously, toss the workout.

06-01-2008, 11:49 AM	#5
Mroeske Registered User Join Date: Jun 2008 Location: Chicago Posts: 3	O okay, thanks. And the mucho volume is because I'm used to training with high amounts of volume, it's been working for me & this routine hardly tires me out. I could do it all over again the next day. lol And ill change up the diet and the widegrips

06-01-2008, 01:39 PM	#6
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,749	Training for a cut and training for a bulk are a little different. On a bulk, you have extra food, extra energy, your ability to recover is greater. On a cut, you simply don't have that much juice lol - your focus isn't on hypertrophy anymore, it's on muscle-retention. Lifting a light weight over and over won't convince the body to keep muscle around. You simply don't need a big muscle to lift a light weight 12 times, then do it again for 7 more sets. Read this: Got Built? » Keeping it going - the evolutionary process of fat loss And this: Got Built? » Baby Got Back Good luck!