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  1. #1
    Muscle & Strength Boss Damien's Avatar
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    Thumbs up Post up your diet and have it critiqued!

    Thanks to AjRMS8600 & gav4010 who suggested adding this section to the forum, it was a good idea! So if you need your diet critiqued, start a new thread (dont post here) and other members will comment on it!
    Quote Originally Posted by Doug View Post
    For anyone posting their diet up in this new section it would also help if you could include the following information...
    (1) Height
    (2) Weight
    (3) Age
    (4) Training goal
    (5) How many times you train per week
    (6) Approximate serving size of food (this would help greatly)
    Last edited by tadolfi; 07-18-2007 at 08:03 PM.
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  2. #2
    M&S Power User Coregains's Avatar
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    Default My diet

    180cm
    71.7kg
    18
    BULK
    4 day split weight training
    3 day cardio

    morning = cereal big serving
    mid = shake(scimax muscle mass) 620cal 46g pro
    Dinner = chicken,bacon,mayo,sweetcorn pasta 250g serving 694 cals
    mid = shake agen
    supper = chickin curry or tuna,pasta mayo large serving
    jus before bed = shake

    jus curious to see how healthy my diet was, sorry i cudn give all approx serving etc.
    Bench - 231lbs x 5, Squats - 264lbs x 5, Deadlift - 363lbs x 5 Power Clean - 187lb x 5, Pull ups - BW + 44lbs x 5, Dips - BW + 66lbs x 5, Miltary Press - 143lbs x 5

  3. #3
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    Default Critique My Diet

    Ok guys, here's my diet and my goal. Im preparing for a show in September. I am currently 220 lb. at 14.7% bf.

    Meal 1- 8:30 a.m.
    1 whole egg
    5 egg whites
    1/2 cup oatmeal
    1 cup fruit

    Meal 2- 11:15 a.m.
    Protein shake w/water
    2 Tbsp. Peanut Butter
    1 bagel
    1 cup fruit

    Meal 3- 2:15 p.m.
    6 oz. Chicken Breast
    1 cup brown rice
    1 cup green beans

    Meal 4- 4:45 p.m. (Pre-Work Out)
    3 oz. Chicken Breast
    2 slices whole wheat bread
    1 cup green beans

    Meal 5- 8:00 p.m. (Post Work-Out)
    Protein shake
    1 cup fruit

    Meal 6- 9:00 p.m.
    6 oz Grilled Salmon
    2 cups Lettuce (salad w/ Italian Dressing)

    Meal 7- 11:00 p.m.
    Protein Shake w/water
    2 Tbsp. Peanut Butter

    Please critique my diet someone. Im pretty sure thats its good right now. But any help would be greatly appreciated. Thanks

  4. #4
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    Default

    If i were you I would cut out down on the cabs a bit. just egg whites for breakfast.
    maybe just eat the chicken and green beans, no rice.

    also when making your protein shakes with whey. just make it with water.
    also if you dedicated enough you can set your alarm for 3 am and drink 1 scoop of whey with water to keep your fat burning furnace aka your metabolism burning all day. you should also be consuming 1.5-2 grams of protein per body weight.

    also running on an empty stomach as soon as u wake up is a boost as well

  5. #5
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    Default Daily Diet

    I weight 155lbs and my body style is an ectomorph. This is my daily diet:

    Bran Flakes w/banana and 1% milk
    2 hard boiled egg whites
    protein drink w/ 1% milk
    apple dipped in organic peanut butter
    1.5 cups brown rice
    Turkey sandwich on wheat w/ lettuce
    1 cup of broccoli
    Can of V8
    Cheese stick
    Handful of carrots
    Handful of almonds

    At dinner I eat:
    Half chicken breast with 1 serving of brown rice and broccoli
    I usually eat in this order about 2.5 hours apart. On workout days I eat a half cup of oatmeal about 1.5 hours before I hit the gym. (in addition)

    Let me know what you guys think. How I can improve. I'm having a hard time gaining muscle

  6. #6
    Frequent Poster cobusby's Avatar
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    Default

    Hi! Here's my info, I will like to know if it's ok for me

    (1) 6'4''
    (2) 200 lbs
    (3) 23
    (4) Build Muscle
    (5) 3 days full body, 3 days 30 min cardio

    Upon waking (5h am) Calories Proteins Carbs
    Whey + Glutamine (5g) 130 23 4
    Apple 100 0 20

    PREWO (5h30 am)
    Creatine blend 155 0 37,5
    Glutamine (5g) 0 0

    GYM (6h am)
    BCAA

    Post WO (7h am)
    Whey 130 23 4
    Creatine blend 155 37,5

    Breakfast (7h30 am)
    6 egg whites 90 21 0
    1 whole egg 70 6 1
    2 slices mutligrain bread 220 12 36
    1/3 cup oatmeal 120 4 20
    Banana 100 0 30
    Soya Milk 100 6 8

    Snack (10h am)
    Whey 130 23 4
    Almonds (24 pieces) 200 7 5

    Lunch (12h30 pm)
    1 can of tuna 130 30 0
    Bagel multigrain 260 10 44
    Veggies
    Orange 100 0 20
    Brown rice 170 4 35

    Snack (3h30 pm)
    Protein bar 280 30 24
    1/3 cup oatmeal 120 4 20

    Diner (6h30 pm)
    2 piece of salmon 220 38 0
    Brown Rice 170 4 35
    Salad
    Dressing 50 0 6
    Soya milk 100 6 8

    Before bed (10h pm)
    1 cup cottage cheese 1% 200 30 16

    TOTAL 3500 281 415

    in resume :

    3500 Cal
    281 g protein
    415 g carbs
    79 g fat

    SHOULD HAVE :
    C/P/F (50-30-20)
    3500 cal
    Carbs : 437g
    Prot : 262g
    Fat : 77g

    Is the difference between what I have and what I should have is bad?
    I think this diet is good..but any critics/ advice is more than welcome.

    Thanks

  7. #7
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    Default

    Hi All

    Just started working out again. Read a lot of info from here (much appreciated all)

    35yrs old
    161 lbs
    5ft 6"
    BMR of 2500 (think i worked it out right)
    Cutting so trying to get 2000 cals on a 40 40 20 split P/C/F

    meal 1
    75g oatbran with 150ml skimmed milk
    1/2 grapefruit
    3 egg whites

    meal 2
    50g oatbran with 100ml of skimmed milk
    120g drained tinned tuna

    Train

    meal 3
    75g (when dried) of brown rice
    200g of low fat cottage cheese

    meal 4
    120g drained tinned tuna on
    2 wholemeal / wholewheat slices

    meal 5
    400g broccolli and cauliflower mix
    chicken breast

    meal 6
    25g almonds
    1/2 chicken breast

  8. #8
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    Default My Diet

    Breakfast: protein shake with 300ml semi-skimmed milk, mixed with 60g raw oats, 3 whole eggs (52p/40c/18f)
    Mid-morn: Met-rx size up (2 scoops) with water, 1 banana (27p/41c/3f)
    Lunch: 1 large chicken breast, medium Sweet potato, salad, fruit (30p/45c/4f)
    Mid-afternoon: met-rx size up (2scoops) with water, low cal biscuits (27p/24c/2f)
    Dinner: 1 large chicken breast, rice, veg (30p/45c/trace fat)
    Snack: 1 tin tuna (24p/0c/0f)
    Pre-bed: 100g cottage cheese, 1/2 scoop whey, 300 ml semi-skimmed milk, 2 tbs peanut butter (42p/trace carbs/23f)

    Total: Approx 3000 cals, 232g protein, 195g carbs, 50 g fat.

    Goal of building muscle but wanting to lose belly fat. Going to do 20 mins HIIT straight after each of 4 weight workouts per week.

    Any feedback welcome. Thank you.

  9. #9
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    Default Workout day

    1.) 6'0 foot

    2.)185 lbs

    3.) 31 years old

    4.) Burn fat and build muscle

    5.) 4 days a week 1 hr / 30min cardio 3x week



    6:30 AM 1 cup oats
    Breakfast 2 tbsp peanut butter
    ON 30 grams protein
    Multivitamin
    Fish Oil

    9:30 AM 5 egg whites
    Snack 1 whole gran english muffin
    Handful blueberries
    Handful almonds

    12:30 PM 6 oz chicken
    Lunch 1cup brown rice
    1 cup veggies


    3:30 PM 1 cup oats /workout day only
    Pre 2tbsp peanut butter
    ON 30 grams protein
    5 grams Creatine
    5 grams Glutamine

    4:00 PM Work out 1 hour

    5:00 PM ON 30 grams protein
    Post 5 grams Creatine
    5 grams Glutamin

    7:00 PM 6 oz Chicken or Fish
    Dinner 1 cup brown rice
    1 cup veggies

    10:00 PM ON 30 grams Protein
    Bed 1/2 cup low fat cottage cheese

  10. #10
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    Default

    Hi I have recently joined a gym and had a personal trainer set up a exercise routine for me, I exercise 3 days a week between 1 to 2 hours. including 30 min. cardio at the end.

    5'7
    162.5 when I started now 162 (with a bit fat around my waist)
    40 years old
    Want to build muscle not too bulky though.
    I don't have good eating habit and need a eating guide although I eat fruit almost everyday (carrots, apples, oranges, broccoli, Peaches either all of them in a day or couple of them together) in the morning I have 2 dates and 2 slice of Whole wheat bread with a slice of processed cheese for breakfast, lunch a cup of boiled rice and some stew (it is a bit on the fatty side consist of meat and eggplants) or sometimes tuna fish with rice. dinner early and might be again the same food that I had for lunch.

    Here is my exercise routine:
    Mon/Wed/Sat
    Warm up 5 min. on treadmill
    Legs- Press 3/8 (180 lbs)
    Back - Lat Pull Down 3/8 (100 lbs)
    Chest - Seated Press 3/8 (125 lbs)
    Shoulder - Up Rows 3/8 (105 lbs)
    Triceps - Dips 3/8 with 25 lb dumbbell
    Biceps - cable curls (80 lbs)
    Abs - Captains Chair 3/12
    Abs Oblique - Captains Chair 3/12
    Abs Crunch - on Ball 3/25
    Cardio 30 min.
    Cool Down 5 min.
    Stretches

    I know some exercises are missing here like Calf, ... but would be a great help if someone can help me on this issue too. i don't want to turn into a freak with one large arm and skinny on one side with large man boobs!!! Do I need to add anything to this routine? I was told I shouldn't spend more than an hour in the gym with this routine I am in the gym close to 2 hours.

    Does eating too much raisin and nuts add fat to body?

    Thanks

  11. #11
    Frequent Poster xlarge18's Avatar
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    Default

    Quote Originally Posted by Damien View Post
    Thanks to AjRMS8600 & gav4010 who suggested adding this section to the forum, it was a good idea! So if you need your diet critiqued, start a new thread (dont post here) and other members will comment on it!
    it states DONT POST HERE start a new thread.
    Quality
    ----------- = RESULTS!!!:
    Quantity

    Burnouts look cool but they never win the race.

  12. #12
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    Default High Carbs

    Quote Originally Posted by bluesteel74 View Post
    Ok guys, here's my diet and my goal. Im preparing for a show in September. I am currently 220 lb. at 14.7% bf.

    Meal 1- 8:30 a.m.
    1 whole egg
    5 egg whites
    1/2 cup oatmeal
    1 cup fruit

    Meal 2- 11:15 a.m.
    Protein shake w/water
    2 Tbsp. Peanut Butter
    1 bagel
    1 cup fruit

    Meal 3- 2:15 p.m.
    6 oz. Chicken Breast
    1 cup brown rice
    1 cup green beans

    Meal 4- 4:45 p.m. (Pre-Work Out)
    3 oz. Chicken Breast
    2 slices whole wheat bread
    1 cup green beans

    Meal 5- 8:00 p.m. (Post Work-Out)
    Protein shake
    1 cup fruit

    Meal 6- 9:00 p.m.
    6 oz Grilled Salmon
    2 cups Lettuce (salad w/ Italian Dressing)

    Meal 7- 11:00 p.m.
    Protein Shake w/water
    2 Tbsp. Peanut Butter

    Please critique my diet someone. Im pretty sure thats its good right now. But any help would be greatly appreciated. Thanks
    Carbs at night? I don't know if 11pm PB is a good idea bro
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    "Your Home for Affordable, High Quality, Nutritional Supplements"

  13. #13
    Coming Up The Ranks sgtweiner's Avatar
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    Default

    breakfast---3-4 whole eggs 1 scoop whey
    mid mornming snack---peanut butterand strawberry jelly on wheat
    lunch---1-2 turkey burgers, and/or some turkey sausage
    pre workout 1 scoop whey
    post workout 1 scoop of hydro builder
    dinner ground turkey and black beans or grilled chicken and brown rice

    serving sizes vary.. usually 4 to 8 oz.

    wheight 195
    age 32
    goal build muscle and strength
    train 5 days a week
    Last edited by sgtweiner; 01-08-2012 at 09:04 AM.

  14. #14
    M&S Elite Member SIASY's Avatar
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    Default

    Quote Originally Posted by sgtweiner View Post
    breakfast---3-4 whole eggs 1 scoop whey
    mid mornming snack---peanut butterand strawberry jelly on wheat
    lunch---1-2 turkey burgers, and/or some turkey sausage
    pre workout 1 scoop whey
    post workout 1 scoop of hydro builder
    dinner ground turkey and black beans or grilled chicken and brown rice

    serving sizes vary.. usually 4 to 8 oz.

    wheight 195
    age 32
    goal build muscle and strength
    train 5 days a week
    Two things work out your BMR http://www.muscleandstrength.com/too...alculator.html You need to add 500 calories a day to add muscle, and post it up.

    Second, how many calories is in your diet,plus carbs, fat, protein if you can.
    The diet does look a little low on calories, and without Whey there is little food there.
    Read: http://www.muscleandstrength.com/art...ding-diet.html
    Eat hard, Train hard, Rest, Grow

    Add to a persons reputation by clicking on the green cross on the bottom left of the message, if you appreciate their help.

  15. #15
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    Default

    Hi, looking for some tips to tweek my diet plan.

    Age: 27
    Weight : 73Kg
    Height: 5' 8''
    Train up to 5 times a week, at least 1 x 5 mile jog and walk around 15 miles per week also my job is hard going as a heating installer so always on the go.

    Goal: Im in ok shape but want bigger legs and a more toned but muscular physique ( have a nice layer of fat presently over belly pecs and hips). Would really like the motivation to get up and do a 30 minute run daily on an empty stomach (currently not happening)

    Ive just purchased creatine and whey protein and considering norateen heavy weight 2/BCAAs

    Diet: (not started yet)

    Breakfast - 2 x scoops whey, 1 banana and 50 grams oats blended with water
    Meal 2 - handful of cashews and 1 scoop whey
    meal 3 - 200g chicken and white rice (50g uncooked)
    meal 4 - 100g chicken 50g white rice and green veg
    meal 5 - pre gym - 50 g oats and 2 x scoops protein and 3 creatin caps
    meal 5 - post gym - 2 x scoop whey protein and banana
    meal 7 (tea time) usually fish and veg

    Im usually out of the house from around 7am and home around 7pm daily.

    Thanks in advance

    James

  16. #16
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Today:

    Meal 1:

    120g Pancake Flour
    1 Egg
    2 Whites
    30g Whey
    Splenda
    Cinnamon
    Baking Powder
    50g Banana
    100g Pumpkin
    100g Almond milk

    (Pumpkin Cake)

    Topped with:
    30g Casein
    125g Greek yogurt
    15g ALmond Butter
    25g Cream Cheese
    + 150g Strawberries

    Meal 2:
    2 Kaiser Rolls
    100g Turkey
    100g Ham
    2 Laughing Cow Cheese
    Lettuce, Tomato, 1 Carb-Ketchup

    200g Chicken
    20g 2% Cheese
    200g Potoato
    Broccoli

    250g Protein, 250g Carbs, 55g Fat
    Team ScoobyPrep

  17. #17
    Just joined M&S baileyjd21's Avatar
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    Default

    (1) Height.......... 6'3"
    (2) Weight......... 215
    (3) Age.............. 30
    (4) Goal............. Cut the Fat and Muscle up
    (5) How many times you train per week... 3 Weight lifting days and 4 Cardio Days

    Diet:
    Vitamins:
    Kroger - Complete Active Performance - Multi Vitamin, 1 tablet
    Member's Mark - Glucosamine Hcl 1500 Mg + Msm 1500 Mg, 1 Pills
    Kroger - Heart Health* Fish Oil, 1 Softgel

    Breakfast:
    Oatmeal Cooked In Water - Quaker Old Fashioned Oatmeal, 1/2 cup dry
    Coffee - Brewed from grounds, 2 cup (8 fl oz)
    Milk - Milk-Non-Fat, 0.5 cup

    Lunch: Lunch is not always the same, but the rest is pretty much routine...
    Great Value - Non Fat Cottage Cheese 1/2 cup
    Chicken - Grilled Breast Strips, 5.5 oz
    Generic - Small Side Salad, 1 1/2 cups
    Kraft - Free Zesty Italian (Fat Free Dressing), 2 tbsp.

    Snacks AM/PM:
    Bsn Syntha-6 - Protein Shake - Chocolate Shake, 44 g- Before Bed
    Fresh Fruit - Banana, 1 banana (125 g)
    Kroger - Carbmaster Peach Yogurt, 1 container

    Pre-Workout:
    Bsn Syntha-6 - Protein Shake - Chocolate Shake, 44 g
    Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb)
    Usplabs - Jack3d - Tropical Fruit Punch, 1 Scoop

    Dinner:
    Spinach - Cooked, boiled, drained, without salt, 0.5 cup
    Grilled, No Skin - Chicken Breast, 3.7 oz

    Workout Routine:
    Tuesday
    Chest/Back/Cardio Sets Reps

    Chest
    Incline Press 4 8 to 12
    Bench Press 3 8 to 12
    Flys 3 8 to 12

    Back
    Wide Grip Lat Pull Down 4 8 to 12
    Smith Machine Bent Over Row 4 8 to 12
    Bent Over 2 Dumbell Row 3 8 to 12
    Smith Machine Stiff-Legged Deadlift 4 8 to 12

    Cardio
    Treadmill 30 Mins 5.5% grade @ 5.0 MPH

    Thursday
    Biceps/Triceps/ABS/Cardio Sets Reps

    Biceps
    Barbell Curl 4 8 to 12
    Hammer Curls 4 8 to 12
    Concentration Curls 4 8 to 12

    Triceps
    Smith Machine Close Grip Bench Press 4 8 to 12
    Push Down (Rope) 4 8 to 12
    Cable One Arm Tricep Extension 3 8 to 12

    ABS
    Hanging Leg Raise 4 50
    Cable Crunch 4 50
    Dumbbell Side Bend 2 50
    Exercise Ball Crunch 4 50

    Cardio
    Treadmill 30 Mins 5.5% grade @ 5.0 MPH

    Saturday or Sunday
    Shoulders/ABS/Legs/Cardio Sets Reps

    Shoulders
    Barbell Press Behind Neck 4 8 to 12
    Side Lateral Raise 3 8 to 12
    Front Dumbbell Raise 3 8 to 12
    Reverse Lateral Raise 4 8 to 12

    ABS
    Hanging Leg Raise 4 50
    Cable Crunch 4 50
    Dumbbell Side Bend 2 50
    Exercise Ball Crunch 4 50

    Legs
    Squat/Leg Press 4 15 to 25
    Seated Calf Raise 4 25 to 50

    Cardio
    Treadmill 30 Mins 5.5% grade @ 5.0 MPH

    And every Friday is my 5 mile run. Thank you in Advance, any help would be greatly appreciated. Just to note I have gone from 230ish to 215 since December 2011.
    Last edited by baileyjd21; 03-01-2012 at 03:02 PM. Reason: Wrong date
    "The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."
    -Babe Ruth

  18. #18
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    Default new diet

    just got back to the gym.....been out for about 10 years training in brazilian juijitsu an d submission wrestling so im in somewhat shape.
    age 42
    weight 195
    height 6,0
    trying to loose about 15 pounds of fat
    and get super strong...
    i dont need any help in weight training. Im currently doing the westside weight training 5x3x1

    heres my diet

    7am
    3 eggs and a peice of fruit and 1 vita pak.

    10 am
    protein shake

    1 pm
    1 chicken breast
    1 cup vegies

    3 pm
    protein shake or turkey sandwich on whole wheat plain.

    6 salmon and veggies

    1 serving of NO explode pre workout
    bcaa

    go to gym

    back from gym
    cellmass post workout
    10 pm protien shake of piece of fish and vegies

    sleep.

    hope you like it

  19. #19
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    Default

    Hi

    I am looking to gain muscle but stay lean, would you be able to review my diet and give me some tips and guidance on ways I could improve

    Male
    22
    95kg
    6ft

    Breakfast

    Omlette - 4 eggs - 1 yolk and 3 whites
    Handful of Nuts, peppers, broccoli and ham

    930am

    Sweet potatoe
    Cottage cheese
    Small tin of beans
    Cup full of veg

    12am - midday

    1 tin of tuna in brine - mixed with Greek yogurt
    40g of whole meal rice
    1 x pepper chopped up
    Cup full of veg

    3pm (Pre - gym)

    Protein shake
    Handful of nuts

    After gym

    Protein shake
    Peanut butter on toast

    7pm

    Chicken breast
    Broccoli, peas and carrots

    Before bed

    Cottage cheese

    Monday - Chest and triceps
    Tuesday - Back and biceps
    Wednesday - Shoulders and legs
    Thursday - Rest
    Friday - Chest and Triceps
    Saturday - Back and Biceps
    Sunday - Rest

    Any advice would be much appreicated, thanks in advance.

  20. #20
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    Default Critique my diet - need your thoughts

    Hi

    I am looking to gain muscle but stay lean, would you be able to review my diet and give me some tips and guidance on ways I could improve

    Male
    22
    95kg
    6ft

    Breakfast

    Omlette - 4 eggs - 1 yolk and 3 whites
    Handful of Nuts, peppers, broccoli and ham

    930am

    Sweet potatoe
    Cottage cheese
    Small tin of beans
    Cup full of veg

    12am - midday

    1 tin of tuna in brine - mixed with Greek yogurt
    40g of whole meal rice
    1 x pepper chopped up
    Cup full of veg

    3pm (Pre - gym)

    Protein shake
    Handful of nuts

    After gym

    Protein shake
    Peanut butter on toast

    7pm

    Chicken breast
    Broccoli, peas and carrots

    Before bed

    Cottage cheese

    Monday - Chest and triceps
    Tuesday - Back and biceps
    Wednesday - Shoulders and legs
    Thursday - Rest
    Friday - Chest and Triceps
    Saturday - Back and Biceps
    Sunday - Rest

    Any advice would be much appreicated, thanks in advance.

  21. #21
    Just joined M&S fitdancer's Avatar
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    Default

    (1) 5'3 - 160cm
    (2) 112lbs - 51.1kg
    (3) 21
    (4) I want to lose as much as fat I can, rip it out and look lean and strong. My ideal weight (considering a dancer's world is though is 49kg. But I just seem to get stuck on the 51.. I would love some help with that!
    (5) Ok so I'm a dancer, besides having practice from Mon-Fri from 6.30 or 7.30pm - 10.30pm and Sat from 10.30m - 11.30pm then 12.30pm -13.30pm and sometimes from 5.30pm-7pm; I go through some strength workouts at home (mostly in the morning) using bodyweight and a pair of 10lbs dumbbells that I have. Because my practice is mostly cardio I wanted to complement with some strength at home
    (6) Right now I have about 6/7 meals a day - 50% protein, 35% carbs and 15% fat i suppose

    This is an example of my diet, I'm gonna post two or three options for meal because I like to vary

    Breakfast
    Option 1:
    chocolate mousse (1 scoop whey protein chocolate, 3 egg whites, 40ml skim milk, 5g 100% cocoa)

    Option 2:
    4 Egg white omelette w/ slice of cheese

    Option 3:
    1 Banana
    1 Non-fat yogurt
    15g Flaxseed

    Snack 1
    Option 1:
    Fruit (apple, banana or orange)

    Option 2:
    Non-Fat Yogurt

    Option 3:
    2 slices of turkey w/ 1 slice of non-fat cheese

    Lunch:
    Option 1:
    100g-180g Grilled chicken breast
    75-100g Baked Sweet Potato (I eat this carb mostly on mon-wed-fri because the are the most tiring days)
    Vegetables (Broccoli, Red Pepper, Lettuce, whatever kind I have at home)

    Option 2:
    Spinach Omelette
    Red Bell Pepper

    Option 3:
    75-100g Grilled Salmon
    Steamed Broccoli
    1 slice whole grain bread

    Snack 2:
    (same as 'Snack 1')

    Pre-Workout:
    Option 1 or 3 of Breakfast

    Post-Workout:
    45g Whey Strawberry Protein - Gaspari Myofusion Probiotic
    200ml water
    15g Flaxseed

    Dinner (it's usually more light because i just get home by 11-11.30pm
    Option 1:
    75g Grilled Salmon
    75g Sweet Potato or 100g Mixed Vegeatables

    Option 2:
    100g Grilled Chicken Breats
    1 slice of non-fat cheese
    100g Mixed Veggies

    - This is my weekly diet

    For weekends it's mostly the same, just on sundays I always have a family lunch and I eat a little more but usually stick with lean protein, veggies and a bit of rice.

    I would really like some opinions, thanks

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    Default

    Sex - Male
    Age - 32
    Height - 167cm
    Weight - 84kgs (13st 3 lbs or 185 lbs)
    Lean mass - 9st 10lbs (60 kgs)
    Fat mass - 3st 10 lbs (23.7kgs)
    Body fat % - 28.3
    bmi - 30.1


    This is my diet. My goal is to lose my bodyfat to get a six pack. After that I need to bulk up.

    0530am - 4 Eggs(2 of them whites), teaspoon of Olive Oil and 100gms Porridge in hot water.

    I calculated 4 Eggs to be 440 calories - 36gms protein, zero carbohydrates. No idea about the fat
    estimated the Oilve Oil to be 200, assuming that a teaspoon carries 25g - zero protein and carbohydrates, 3.2g saturated, 16.5g mono and 1.8 poly
    Porridge with water was 375 calories - 11g protein, 57.9g carbohydrates and 8.7g fat

    0710am - Training

    0840am - 500mls of skimmed milk. Total calories 175 - 15g protein, 25g carbohydrates and 0.5 fat. I took this straight after my training.

    10.10am - 4 eggs(2 of them white), teaspoon of olive oil and 50gms of mixed vegetables.

    From 10.30am to now my stomach has been rumbling a lot and also ran to the toilet 4 times, mainly diarrhoea, but I'm ok now. Just producing a lot of gas.

    14.30pm - Handful of Walnuts

    17.30pm - 200g of Cottage Cheese and 1 Apple

    20.00pm - Tofu with a cup of Green Tea

    I went to bed feel hungry and woke up at 0150 and had 2 scoops of whey protein with water and went back to bed.

    I would really appreciate your help guys.

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    Default

    ok guys, i'm not gonna go through the laundry list of what I eat (even thought i know that's what's most important) I would just like to hear your thoughts on IMF? I started at 258lbs. and i'm down to 225lbs., and I read leangains.com, and Jason Feruggia.....I'm just curious to hear thoughts on if you think thats a sustainable type of eating plan, and IF its healthy....what do you think??

  24. #24
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    Default Beginner

    For anyone posting their diet up in this new section it would also help if you could include the following information...
    (1) 5'0 feet height or 152.4 cm (im a short one hehe)
    (2) 110 lbs
    (3) 20 years old ( rookie)
    (4) I'm really at a long shot but I want to gain good lean muscle mass as well as lose body fat percentage in body, I am constantly striving to perfect my diet , although my weight is good my goal is to be at least around 105 lbs (mind you I am petite and one pound does make a difference in us petite gals)
    (5) I do hiit training 2 times a week and weight training once a week ( still new at weight training currently doing dead lifts, squats , leg presses, and dumbbells etc)
    (6) So my diet is currently around 1322 calories ( I double checked this and for my height and my calorie intake goals this fits my criteria, to lose 1 lbs a week)
    Here is my daily intake
    B: 1 packets instant oatmeal
    1 cup milk 1%
    1 egg white

    Snack 10 Am:
    Apple

    Lunch:
    2 slices of whole wheat bread (50 calories each)
    4 oz of turkey breast deli
    1 mozzarella part skim cheese stick
    1 tsp olive oil
    1 cup spinach

    Snack 3PM:
    1/4 cup cottage cheese nonfat
    1 tsp honey
    1 slice of whole bread (50 cal )
    2 teaspoons of peanut butter
    1 banana small/medium

    Dinner:
    1 sweet potato Med/
    5 oz of chicken breast cooked in oil
    Salad ( mostly spinach lettuce)

    Here is my problem I want to start incorporating whey protein and tweak this into my diet without adding unnecessary amount of protein and fit within my calorie range I just don't know how and not be deficient in any macros ( fat , carb , protein) . Anyone care to critique my calorie intake and give your 2 cents hehe
    Last edited by koyllorlp; 08-01-2013 at 08:16 PM.

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    Default

    (1) 5'8
    (2) 206 lbs down from 250
    (3) 26
    (4) Cut down to 180 or so
    (5) Lift 3x a week and do an hour walk 4x a week
    (6) I've been following this exact meal plan for one week and it doesn't seem to be hurting. I like it because it doesn't involve any preparation or randomness, but I'm concerned it might not be ideal for a long term diet for the next 26 lbs:

    http://i.imgur.com/WXlyFOI.png
    http://i.imgur.com/S6tYSNq.png
    http://i.imgur.com/uLQJUyk.png

 

 

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