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  1. #51
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by kiddo23 View Post
    1) Height = 5ft 11
    (2) Weight = 193 lbs
    (3) Age = 24
    (4) Training goal = Build muscle
    (5) How many times you train per week = 4 day split & 2 day's of soccer.

    My target calorie intake to gain mass is 4000 kl. I'm currently only hitting about 3000 ish.

    Meal #1 Whey protein shake with 250 ml skimmed milk
    Scrambled eggs (4 egg white, 2 whole) on wholemeal toast (2 slices)

    Meal #2 Whey shake with 250 ml skimmed milk & 40g maltodextrin.
    1 Banana, 1 small tub of cottage cheese.

    Meal #3 Two Tuna sandwich's with lettuce and small amount of mayo on wholemeal.
    Smallish salad with lettuce, pepper, mushrooms, butterbeans with olive oil and vinegar dressing.

    Meal #4 Pre workout shake w/ 5g creatine and milk

    Meal #5 Post Workout shake w/ 5g creatine and water.

    Meal #6 Chilli with Brown Rice.

    Meal #7 Shake before bed.

    This doesn't feel bulky enough and seems as though i'm coming way short in the carb department. Getting about 420 Grams of carbs when it should be more like 500?
    Any ideas and suggestions always appreciated.
    Add another cup of brown rice and throw in a fruit somewhere.
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  2. #52
    Just joined M&S aza2391's Avatar
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    Height - 68"
    Weight - 168 lbs
    Age - 17
    Training goal - build muscle
    How many times you train per week - 4
    Approximate serving size of food (this would help greatly) - sorry but im not sure about sized i would need.
    Calorie per day - 3354

    meal 1

    protien shake
    orange juice (200ml)
    2 oranges
    olive oil(1 tsp)
    grilled bacon back
    totals - cal 561, pro 52.5, carbs 91.6, fat 16.8

    meal 2

    2 bagel 3"
    scrammbled egg (1 whole, 3 whites)
    lean slicced ham
    grilled bacon back
    wholegrain cackers
    cheddar cheese (reduced fat)
    totals - cal 565.4, pro 43.6, 88.7 carbs, fat 12.9

    meal 3
    baked potato (medium)
    corn, karnels
    tuna (canned white)
    slicced carrots(1 tin)
    scrammbled egg (1 whole, 3 white)
    grape juice(100ml)
    total - cals 560, pro 35.2, carbs 69, fat 6.2

    meal 4
    2 bagel 3"
    scrammbled egg (1 whole, 3 whites)
    lean slicced ham
    grilled bacon back
    wholegrain cackers
    cheddar cheese (reduced fat)
    totals - cal 565.4, pro 43.6, 88.7 carbs, fat 12.9

    meal 5

    Chicken Breast 52g nil 6.2g
    White Rice (1/2)cup 6.5g 72g 0.5g
    totals cals , pro 58.5, carbs 72, fat 6.7

    meal 6

    protien shake
    orange juice (200ml)
    2 oranges
    olive oil(1 tsp)
    grilled bacon back
    totals - cal 561, pro 52.5, carbs 91.6, fat 16.8

  3. #53
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    Last edited by lldefined; 05-07-2009 at 09:36 AM.

  4. #54
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    Hi doug here is my diet finding it difficult to get 365 gs of carbs protein is fine at 220 gs and fat is good at 64 gs and no problem with 3000 calories

    height 5ft 11 / weight 100kgs / age 34 / build muscle / dougs 4 day split
    7 am - 8 am break fast protein shake (300 c protein 50gs per serving ) / wetabix some honey

    10 - 11 am lunch 2 x tuna sandwich banana apple ( split during day )
    packet of quavers / nutri grain bar /

    3 - 4 pm dinner 2 x salmon fillets plus 100gs of pasta and peas

    5 - 6 protein shake

    8 - 9 protein shake / whole wheat biscuits with 100gs of cottage cheese

    cheers pete
    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)

  5. #55
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    Post

    1.165cm
    2.70 kg
    3.20
    4.bulk
    5.5 times
    6.in diet plan

    My diet complete could u please let me no if its ok Doug, much appreciated -Kamran.

    3:00pm MEAL #1.
    Upon wake up 30 grams whey protein a multivitamin and a clucosamine pill. 30 min later, Omelette using 4 egg whites and 2 eggs (28gs P),Two pieces brown toast (35gs Carbs) and 1 glass of orang juice(26gs Carbs).

    6:00pm MEAL #2. PRE WORK OUT MEAL
    Tuna in spring water (21.1g P) and lettuce sanwhich (35g Carbs) , a carrot, 1 piece of fruit and 1 tbl spoon of peanut butter.

    7:00pm TRAINING.

    8:30pm MEAL #3. POST WORK OUT SHAKE
    Straight after training 40gs protein, 60 gs carbs and 5 gs glutamine

    09:00pm MEAL #4. POSTWORK OUT MEAL
    Grilled chicken breast 130gs(38.4gs P), Brown rice 1 cup (60gs Carbs) and mixed green veggies 1 cup(12gs carbs, 4g protein).

    12:00am MEAL #5
    Lean steak 120gs(34gs Protein), Two Medium baked potato(52gs Carbs), 1 cup
    mixed veggies (12g Carbs, 4g Protein) and sum mixed nut's.

    3:00am MEAL #6
    Protein shake 30gs Protein, 1/2 banana, 100g oats and 1tbl of peanut butter with skim milk.

    06:00am MEAL #7
    30gs Casein protein shake before bed.

    per day around 3000 Cals
    Protein; 225g/37.5gs of protein per meal x6
    Carbs;375g/62.5g carbs x6
    Fats; 65g/13g Fat x5

  6. #56
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    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)
    Hi Doug,

    1. 6'1
    2. 83kg
    3. 27
    4. Cut fat without losing muscle
    5. I'm following the program you outlined in your article on cutting fat without losing muscle (3 days of weights and 3 days of HIIT). I also try to get a 45 minutes walk in most days and I follow up leg sessions with LIT cardio for 45 mins.

    My daily diet is as follows:

    It is based on a 30/50/20 Protein/Carb/Fat split and contains about 2500 calories (my BMR is about 3,000 cals)

    10.00 40g of oatmeal with cup of Low-fat milk, a glass of orange juice & 30g Whey Protein shake (446 cals, 31.8g/71.6g/5.9g)

    Post Workout 30g Whey protein shake and banana (213 cals, 19.9g/32g/2.2g)

    13.00 Sandwich (NO BUTTER) with 2 slices of brown bread, half a tomato, half an onion and tin of tuna/2 turkey slices/tin of salmon/3-4 ham slices and a mandarin (338 cals, 22.9g/51.7g/2.2g)

    15.00 Small tin of baked beans with 2 slices of brown toast (NO BUTTER) and 2 eggs (539 cals, 29.1g/79.4g/16.6g)
    I usually add another source of protein to this meal in the form of tuna/salmon/ham/turkey

    18.00 Dinner (lasagna (650 cals, 40g/36g/37g), spaghetti bolognese, chicken curry etc)

    20.00 30g Whey protein with Low-fat milk and an apple (272 cals, 26g/34.2g/5g)


    I wonder if the P/C/F split is suitable for cutting fat???

    Also, am I having that big meal a little late at 18.00?

    How does the diet look in general?

    Thanks in advance

  7. #57
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by tn81 View Post
    Hi Doug,

    1. 6'1
    2. 83kg
    3. 27
    4. Cut fat without losing muscle
    5. I'm following the program you outlined in your article on cutting fat without losing muscle (3 days of weights and 3 days of HIIT). I also try to get a 45 minutes walk in most days and I follow up leg sessions with LIT cardio for 45 mins.

    My daily diet is as follows:

    It is based on a 30/50/20 Protein/Carb/Fat split and contains about 2500 calories (my BMR is about 3,000 cals)

    10.00 40g of oatmeal with cup of Low-fat milk, a glass of orange juice & 30g Whey Protein shake (446 cals, 31.8g/71.6g/5.9g)

    Post Workout 30g Whey protein shake and banana (213 cals, 19.9g/32g/2.2g)

    13.00 Sandwich (NO BUTTER) with 2 slices of brown bread, half a tomato, half an onion and tin of tuna/2 turkey slices/tin of salmon/3-4 ham slices and a mandarin (338 cals, 22.9g/51.7g/2.2g)

    15.00 Small tin of baked beans with 2 slices of brown toast (NO BUTTER) and 2 eggs (539 cals, 29.1g/79.4g/16.6g)
    I usually add another source of protein to this meal in the form of tuna/salmon/ham/turkey

    18.00 Dinner (lasagna (650 cals, 40g/36g/37g), spaghetti bolognese, chicken curry etc)

    20.00 30g Whey protein with Low-fat milk and an apple (272 cals, 26g/34.2g/5g)


    I wonder if the P/C/F split is suitable for cutting fat???

    Also, am I having that big meal a little late at 18.00?

    How does the diet look in general?

    Thanks in advance
    Hi, the diet looks ok, monitoring of your body fat and fat free mass will tell you if your diet is not working, you can then make changes to suit
    Doug

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  8. #58
    M&S Power User kds48's Avatar
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    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)
    5'6"
    167
    19
    Cut fat
    4 days a week of weightlifting followed by LIT cardio.
    8:30- Protein shake with milk, oatmeal, 120ml tomato juice.
    10:30(pre)- 16g Peanut butter on 1 slice of bread, 1 banana.
    1:30(post)- Protein shake with water.
    4:30- 150g chicken, beef, or fish, vegetables, baked potato, and 120ml tomato juice.
    7:30- 56g tuna, 57g cottage cheese, 1 banana, 1 whole egg.
    10:30- Protein shake with milk, oatmeal.
    My BMR says I need to intake around 2,300 calories, and the diet about is on the 30/50/20 ratio! I hope thats good,

  9. #59
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by kds48 View Post
    5'6"
    167
    19
    Cut fat
    4 days a week of weightlifting followed by LIT cardio.
    8:30- Protein shake with milk, oatmeal, 120ml tomato juice.
    10:30(pre)- 16g Peanut butter on 1 slice of bread, 1 banana.
    1:30(post)- Protein shake with water.
    4:30- 150g chicken, beef, or fish, vegetables, baked potato, and 120ml tomato juice.
    7:30- 56g tuna, 57g cottage cheese, 1 banana, 1 whole egg.
    10:30- Protein shake with milk, oatmeal.
    My BMR says I need to intake around 2,300 calories, and the diet about is on the 30/50/20 ratio! I hope thats good,
    The diet looks ok apart from your pre and post training meals. The post training meal contains no carbohydrtes to aid glycogen resynthesis. The Pre training meal if eaten close to training should be a small snack or a protein/carb drink. A large meal (approx 600 cal) would normally be eaten 3-4hrs before traiining and a smaller meal, A smaller meal (approx 450 cal) could be eaten 2-3 hrs before training, but the closer to training you get the smaller the meal should be
    Doug

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  10. #60
    M&S Power User kds48's Avatar
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    Quote Originally Posted by Doug View Post
    The diet looks ok apart from your pre and post training meals. The post training meal contains no carbohydrtes to aid glycogen resynthesis. The Pre training meal if eaten close to training should be a small snack or a protein/carb drink. A large meal (approx 600 cal) would normally be eaten 3-4hrs before traiining and a smaller meal, A smaller meal (approx 450 cal) could be eaten 2-3 hrs before training, but the closer to training you get the smaller the meal should be
    Yeah on the post workout I forgot to type a carb drink which contains 46grams and around 240ml of gatorade.

  11. #61
    M&S Power User kds48's Avatar
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    Also I was told that having a protein shake pre workout isnt neccessary; therefore, I took that out of my diet.

  12. #62
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    1.165cm
    2.70 kg
    3.20
    4.bulk
    5.5 times
    6.in diet plan

    My diet complete could u please let me no if its ok Doug, much appreciated -Kamran.

    3:00pm MEAL #1.
    Upon wake up 30 grams whey protein a multivitamin and a clucosamine pill. 30 min later, Omelette using 4 egg whites and 2 eggs (28gs P),Two pieces brown toast (35gs Carbs) and 1 glass of orang juice(26gs Carbs).

    6:00pm MEAL #2. PRE WORK OUT MEAL
    Tuna in spring water (21.1g P) and lettuce sanwhich (35g Carbs) , a carrot, 1 piece of fruit and 1 tbl spoon of peanut butter.

    7:00pm TRAINING.

    8:30pm MEAL #3. POST WORK OUT SHAKE
    Straight after training 40gs protein, 60 gs carbs and 5 gs glutamine

    09:00pm MEAL #4. POSTWORK OUT MEAL
    Grilled chicken breast 130gs(38.4gs P), Brown rice 1 cup (60gs Carbs) and mixed green veggies 1 cup(12gs carbs, 4g protein).

    12:00am MEAL #5
    Lean steak 120gs(34gs Protein), Two Medium baked potato(52gs Carbs), 1 cup
    mixed veggies (12g Carbs, 4g Protein) and sum mixed nut's.

    3:00am MEAL #6
    Protein shake 30gs Protein, 1/2 banana, 100g oats and 1tbl of peanut butter with skim milk.

    06:00am MEAL #7
    30gs Casein protein shake before bed.

    per day around 3000 Cals
    Protein; 225g/37.5gs of protein per meal x6
    Carbs;375g/62.5g carbs x6
    Fats; 65g/13g Fat x5

  13. #63
    M&S Power User BarryT's Avatar
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    Looks solid to me.....
    Leaning Out

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    (1) 6"2.5
    (2) 172
    (3) 19
    (4) Build Muscle/Mass
    (5) Used to be 3 split, switching to 4 day split
    (6)

    I guess this would be a "typical" day as far as meals go.

    Meal #1:
    Muscle Milk shake with one scoop. 240 Cal

    Meal#2: Breakfast
    I usually have about 3-4 eggs for breakfast with Toast, Bacon, and Milk. 600 Cal

    Meal #3: Lunch
    10" Italian sandwich with chips, fruit, and a sweet snack. Lunches are pretty big for me, I can barely finish them some days.

    Meal #4:
    Muscle Milk shake with one scoop. 240 Cal

    Meal #5: Dinner
    Either a meat such as beef or fish or a pasta dish such as meatballs and spaghetti and milk. I guess I would say I eat about 1.5 servings of what most people eat.

    Meal #6:
    Before going to bed Muscle Milk shake with one scoop. 240 Cal

    Calories: 2500-2700 range

    I added the muscle milk about 4 weeks ago, which is about 720 calories extra, since I have trouble eating more at meals. I lost weight initially but now I broke even.

    I gained a lot of strength though, so I'm not sure what that says exactly about muscle growth. Also, I am taking a week off this week before starting a new work out and wanted to know, should I maintain the "higher" calorie diet I've had (including the muscle milk) or drop down the calories to what I consumed before?

    Thanks

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    also I forgot to mention that I eat a salad with dinner usually and a multi vitamin everynight. Also the workout is usually after lunch before the next muscle milk shake

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    (1) 5 " 11
    (2) 175
    (3) 22
    (4) Want to stay within 175-180 and be solid muscle 6-4% body fat
    (5) 4-6


    morning- 8 egg whites mixed with onions, and coffee

    mid morning snack-fresh fruit

    lunch- either chicken breast or gound turkey 6oz. with green beans.

    pre workout-1 scoop whey protein

    post workout- 1 scoop whey protein

    dinner- either chicken breast/ lean steak/ or ground turkey with green beans.

    mid evening snack-left over of whatever i had for dinner.

    midnight snack- 1 scoop whey protein

    3am- 1 scoop whey protein.

    i am in very good shape, still would like to cut more fat while keeping my muscle.

    like i said i would like to be no heavier than 180 with 6% body fat at the most.
    i do lift to look cut, but my strength is very important.

    in all i want to be 175 with 5% body fat.

    can you create me a diet to partner up with my gruesome training

  17. #67
    M&S Power User Nicksix's Avatar
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    Im 6,2" 80kg, 189cm tall, 22 years old. Im trying to build muscle but still maintain my definition, I workout in the gym at least 5 times a weak, as well as play tennis every Tuesdays and Thursdays and surf about 4times a week on average.

    7am - Nitric Oxide caps followed by 50g of instant oats

    7:30 am - Workout for +- 1hour 30mins

    9am - PWO shake(immediately after workout)
    Bfast - 3 Boiled eggs on 2 slices whole-wheat bread
    - 1 slice of whole-wheat bread with peanut butter

    Snack - 10 almonds
    - 2 bananas

    Lunch - 1 Baked potato with slice of melted mozzarella cheese
    - 1 can of tuna + large salad (cucumber, spinach, tomato, avocado, and feta cheese)
    - 1 slice of whole-wheat toast with peanut butter

    Snack - handful of cashew nuts
    - 1 banana
    - 1 chicken breast

    Dinner - 300g fillet steak
    - 50g green peas
    - half butternut
    - small salad (spinach, red peppers, cucumber, tomato, avocado and feta cheese)

    Im not sure if what I'm eating is going to build muscle or just make me plain fat

    Any help will be greatly appreciated

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    (1) Height-75.5 inches
    (2) Weight-200LBS
    (3) Age-42
    (4) Training goal-Burn remaining fat and retain lean muscle

    (5) How many times you train per week
    Just started four day cutting split with 45-60 minutes LIT cardio 5-6 days a week

    (6) Approximate serving size of food (this would help greatly

    Breakfast (Preworkout) 1/2 cup of oatmeal with scoop of ON whey isolate and 2 cups of coffee

    PWO-16 oz of 1% lowfat chocolate milk with ON whey

    Lunch-8 ozs of turkey burger on Arnold's Whole Grain Sandwich Thins, with ONE slice of swiss cheese, sliced tomatoe and some jalapenos.. 20 OZS of water or Lipton's Diet Green tea

    Snack-Granny Smith apple with 2 TBS of Crazy richards All Natural PB

    Dinner-4-6 ozs of boneless skinless chicken breast in a salad of 2 cups of Organic Baby Spinach, chopped sweet onions, 2 whole plum tomatoes, 1/4 cup of raw almonds, 1/2 cup of black beans (drained and rinsed), jalapenoes and 2 servings of Kens Healthy Options vinegar and olive oil dressing. 20-30 ozs of water or lipton diet green tea.
    Last edited by GaryJr; 10-14-2009 at 08:01 PM.

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    1- 187 cm, 6"2 i think
    2- 167.2
    3- 19
    4- building muscle, strength
    5- 3, but i play football twice too

    As for my diet, i'm new and ignorant so go easy on me

    4 white eggs(or 2 whole), big glass of milk, 1 banana, peanut butter sandwich, chicken sandwich or TaouK platter(that's chicken, http://www.latablelibanaise.fr/menu/...iche_taouk.jpg ), chocolate, an orange, another banana, tuna can.

    That's a regular uni day, when i can't spend too much money. When i'm home, i usually add to that diet another chicken meal.

    And according to the calculator, i need 3312 calories/day.

    Help would be great, thanks!
    Last edited by allouso; 10-29-2009 at 01:42 PM.

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    Coming Up The Ranks WeiJieTse's Avatar
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    Exclamation Bulking Diet

    (1) Height = 5ft 8"
    (2) Weight = 126lbs
    (3) Age = 20
    (4) Training goal = Gain Muscle
    (5) How many times you train per week 4

    Here is my bulking diet it is uploaded on Scribd for easy viewing

    Link Here : http://www.scribd.com/doc/23390017/A-Bulking-Diet

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    Ok here is my bulking diet did it in like 60 minutes so there are probably some mistakes in it

    Breakfast: 07:00
    Glass of milk – 86kal, 12gr carb, 8,5g protein
    Peanut butter sandwich – 138kal, 26gr carb, 11,2gr protein, 9,8gr fat
    200gr yogurt – 20gr carb, 20 gr protein
    Banana – 27gr carb, 1,3gr protein, 0,4gr ft
    Vitamins and omega 3/6 oils
    85gr carb, 41gr protein, 13,2gr fat – 621calories

    Meal #2 preworkout 9:45
    Shake:
    20gr whey, 17gr protein
    200gr yogurt 20gr protein – 8gr carb
    Random fruits – 20gr carb
    150ml milk, 7,5gr carb, 5gr protein
    20 gr peanut butter, 8gr fat, 4gr protein, 3gr carb
    50gr oats -33,1gr carb 8,6 protein, 3,5gr fat
    71,6gr carb, 54,6gr protein, 11,5gr fat

    WORKOUT 11:00

    Meal #3 postworkout shake 12:15
    40gr whey, 30gr protein

    Meal #4 13:15
    2 whole eggs 8,8gr fat, 11gr protein, 0,5gr carb
    4 egg whites 14gr protein, 1 gr carb
    2 whole wheat slices, 23gr carb, 7,2gr protein, 1,8gr fat
    Lot of veggies in ommelette – 30gr carbs
    Glass of milk – 86kal, 12gr carb, 8,5g protein
    66,5gr carb, 40,7 protein., 12gr fat

    Meal #5 16:00
    Tuna – 1 can – 42gr protein, 1,8gr fat
    Rice – 1 cup – 44,5gr carb, 4,3gr protein
    Fruit – 25gr carb
    46,3gr protein, 69,5gr carbs, 1,8gr fat

    Meal #6 19:00
    Dinner
    Varies
    Carbs 60-70gr, Protein around 40, fat around 15

    362,5 gr carb over the day – 62gr short

    275 gr protein over the day – 20gr to much

    52,9 gr fat over the day – 22gr short


    Goal – Carbs=70,83 – Protein=42,5 – Fat=12,6
    1700cals from carbs, so i need 425gr carbs a day
    1020cals from protein, so i need 255gr protein
    680cals from fats, so i need 75,5gr fat a day

    Im short on carbs and fats does anyone have any suggestions which i can include in the diet and fill the missing blanks

    I'm 6'0, 158lbs, need 2900cals a day + 500 so
    the diet is suppose to be 3400 calories a day
    I'm 15
    My goal is to build muscle to be beastly like my dad
    Ill be doing dougs 4 day split muscle building workout, 4 times a week

    Hope you can help me

  22. #72
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    Height: 6ft
    Weight: 180lbs
    Age 19
    Goal: cutting ( though im not over weight, or fat form bulking, im experimenting with cutting)
    Days a week: 3-4
    Serving Size: Well here's what I ate the other day ( not all in order) :

    Small scoop whey protein
    2 eggs on whole grain bread with lettuce
    cup of skim milk
    cottage cheese
    tbsp peanut butter
    Full scoop of whey after workout
    chili with rice ( 1.5 cups of chili and a bit a rice)
    macaroni with tuna and veggies ( half box of KD and half can tuna)
    cup of milk
    apple
    banana
    1 cup cheerios w\ 1\2 milk
    almonds
    small scoop whey then bed
    water throughout the day

    I counted this as 2700 cals (-300 from my BMR) if I counted it correctly. DO you think I need more fruits and veggies?
    Last edited by Matt6288; 12-07-2009 at 05:25 PM.

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    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)
    1:5'11
    2:145
    3:17
    4: Im a distance runner. Im tired of the way I look so I upped my calories from 2000 to 3500. I want to tone up and finally get some muscle on this body! Woudn't mind gaining 10-15 lbs.
    5: I run 6-10 miles a day. Lift 3 times a week
    6:Approx 3000-3500 calories



    3000-3500 Calories

    Meal 1: 1 cup oatmeal with almonds, 1 protein shake, 1 yogurt

    Meal 2: 1 protein bar, 2 pieces of toast, 2 eggs, a banana

    Meal 3: Mix of Rice, tuna, and beans. 1 apple

    Meal 4: 1 protein shake, 1 cup milk, piece of toast with 1 tbs peanut butter

    Meal 5: Some kind of meat, potatoes or rice, and veggies

  24. #74
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    Hey bit of critique would be most appreciated trying to keep carbs nice and low.

    5ft10.5
    195lb
    24
    Cutting to a BF% of 8%, currently 12.1%.
    Weight training 3X week, HIIT cardio 2X, Football match 1X.

    Diet-
    Morning- P/C/F
    Oats 30g w/150ml skimmed milk 5.5/10.2/0.2
    6 egg whites 2 yolkes scrambled 28/-/10

    Mid Morning-
    100g chicken breast 34.2/-/4.2
    2 Oatcakes 2.4/11.6/3.8
    Green Tea -/0.2/-

    Lunch-
    130g Canned Tuna 27/-/3.2
    40g Wholemeal Pasta 6/33/1
    40g mixed salad w/oilve oil 0.5/0.5/11

    Afternoon-
    100g chicken breast 34.2/-/4.2
    2 oatcakes 2.4/11.6/3.8
    Banana 1/30/-
    Green Tea -/0.2/-

    PWO shake
    whey w/water 2g creatine 31/2.4/2.8

    Weight Training

    PWO shake
    whey w/water, 3g creatine 15.5/1.2/1.4

    Evening Meal-
    Salmon fillets 180g 46/-/14.4
    Mixed Veg 70g 4/7.8/1.2
    Wholemeal Pasta 40g 6/33/1

    Evening shake-
    150ml skimmed milk, whey powder, 30g oats 34.9/10.2/3

    Total P-278.6g/C-151.9g/F-65.2g
    My kl requirement to lose weight is roughly 2700kl.
    This equates to 2308.8kl, 400kl short right now any ideas for this? where I'm going wrong or what can be tweaked or added?. I'm also supplementing with Animal Pak & Cod Liver oil 1000mg.

    Cheer's guys.
    Strength & Conditioning to supplement BJJ/MMA. Lovin' the crossfit right now!
    Current stats- 5ft10.5in,189lbs

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    1) 6ft 1
    2)165 lbs
    3) 18
    4) beach body. (build now cut later)
    5) 4-5 days a week in gym hitting every muscle once a week

    Diet-

    Breakfast- 4 eggs with a little cheese and bacon bits. 1 piece wheat toast

    Lunch- 2 medium sized chicken breasts pan cooked. 1 bag steamed veggies

    6th period pre workout snack (2 hours before workout)- 1 cliff bar

    Post workout shake- 2 scoops Nitrotech pro series in water.

    dinner- varies between either fastfood burger or whatever my mom makes. Usually pretty healthy due to dads weight.

    then sometimes another protein shake right before bed (off and on because im not sure whether i should take it or not)

    Thank you so much for the help
    Last edited by FutureBear2012; 02-08-2010 at 10:09 PM.

 

 

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