Diets.........or not so?

[Sticky]

SO........ My goal is to be 90kgs - lean - and strong. I have just increased my food plus GOMAD. Now, I know that their are specific %'s in reguards for carbs, fat and protien for a lean bulk. I have written down what I will be eating tomorrow. Can i have some constructive critisism and also a formua to work out what the carb-fat-protien % is. Do you add up the carbs fat and protien then work out what % each part is.
E.G
100g fat
400g carb
500g protien
would be 10% fat 40% carb 50% protien?
Obviously those numbers arent a diet, just easy for me to work out haha.
thanks guys.

Breakfast 530am-
-6 weet-bix cals 149 C67-F12.4-P12.4
-1 large banana (100g peeled) cals 85 C85-F0-P2
-wpi shake 500mls milk Cals 424 c25-f17-P42
-5 fish oil

CALS 658 C177-F29-P56


730am
-wpi shake 250mls milk Cals 212 c12-f18-P21

CALS 212 c12-f18-P21

900am
-100g brown rice Cals 365 c77-f2-p8
-1 rash bacon Cals 131 c1-f7-p16
-2 eggs Cals 151 c0-f11-p13
-1 chicken breast 460 cals c0-f20-p70

CALS 1107 c78-f40-p107

1100am
-wpi shake 250mls milk Cals 212 c12-f18-P21
-5 fish oil

CALS 212 c12-f18-P21

1230pm
**last nights leftovers- changes everyday**
-100g sweet potato Cals 65 c14-f0-p2
-300g potato Cals 188 c38-f0-p7
-500mls milk + wpi Cals 424 c25-f17-P42
-1 apple Cals 66 c16-f0-p0

CALS 743 c93-f17-p51


300pm
**High cal shake**
-500mls milk + wpi Cals 424 c25-f17-P42
-1 large banana (100g peeled) cals 85 C85-F0-P2
-1 cup oats cals 350 c59-f8-p10

CALS 859 c169-f25-p54

630pm
-sirloin steak Cals 333 c0-f11-p56
-1 large potato Cals 95 c19-f0-p2
-1/2 sweet potato cals 33 c7-f0-p1
-100g mixed veggies **varies**

CALS 461 c26-f11-p59

900pm
-wpi shake 500mls milk Cals 424 c25-f17-P42
-5 fish oil

CALS 212 c12-f18-P21

TOTAL
CALS 4676
CARBS 591
FAT 194
PROTIEN 411

 

[dave]

Protein is very high but it is up to you if you feel you need so much, i have never had a problem with people taking in more protein than they need, I was going to say fat was low but i noticed it was in grams not calorie amount. What is your BMR, activity levels (besides exercise) and exercise calorie expenditure each day?

 

[Sticky]

I didnt know what the ratio's were eating this stuff before i wrote it all down i,e i didnt make my fat 10% on purpose, thats just how it happend to end up. I wouldnt mind having my fat higher up.
Im not sure how much milk is listed on there, but i drink 4l every day. So the fat maybe slightly higher.
Any suggestions on what I should drop or add in?

EDIT: things I forgot to include.
Hand full of peanuts with my lunch.
30g of pure almond meal in my shake.

 

[dave]

Also what are your saturated, monounsaturated, polyunsaturated ratios? Would be good to keep them in check. Also I think the most important thing is you can stick to a diet like this, if you like it, can make meals similar to change it up when needed you should be good to go. Get the healthy basics down and calories right and then just keep going from there.

 

[Sticky]

No clue mate. I could work it out tomorrow though. It'll take to long to do it now, and im sleepy . It took me over 1.5hrs to work that out.

 

[Christian]

Green leafy vegies nuts seed legumes add add add!!!!

I know its not what you asked but it is somehting you need..

Just think of it like this green cauliferous vegies contian diindolylmethane increses the livers ability to process oestrogen. decreased oestrogen = less shbg . = less shbg = more free testosterone as it has less shbg to be bound to...

 

[Sticky]

Thanks for the info noobs!
I eat about 40 peanuts and 30g of almond meal a day, should i eat more nuts?
I think I might drop the cals a bit because I really only need 3.5-4k to gain at the moment.
I'll have another attempt at a diet this week, and try and add more fats. What are a few good bang for buck fatty foods - no avo's and no fish
Posted via Mobile Device

 

[Doug]

I don't like the word 'Diet". I think it's better to change your eating habbits for good lol

 

[Christian]

Well that depends..

Diet is short term

Revised eating plan/ habbits are long term

So you can have a diet as logn as you relasie this is a temporary thing.

 

[Sticky]

Well I just want to "diet" to 90 and be under 15%
Then I'll just eat healthy and lift heavy.
Posted via Mobile Device

 

[Sticky]

Ok, so i went though that diet and added in little bits that i forgot to write down, stuff in the shake ect... turns out to be almost 4900 cals. I really struggled to eat it all today and yesterday. So here is my attempt 2

Breakfast 530am-
-6 weet-bix cals 149 C67-F12.4-P12.4
-1 large banana (100g peeled) cals 85 C85-F0-P2
-wpi shake 500mls milk Cals 424 c25-f17-P42
-5 fish oil

CALS 658 C177-F29-P56


Snack 730am
-wpi shake 250mls milk Cals 212 c12-f18-P21

CALS 212 c12-f18-P21

Smoko 900am
-50g Uncooked brown rice Cals 274 c58-f2-p6
-1 rash bacon Cals 131 c1-f7-p16
-1/2 cup diced capsicum Cals 10 c0-f0-p1
-1/4 cup corn Cals 9 c0-f0-p0
-1 large egg Cals 75 c0-f5-p6
-1 slice cheese Cals 8 c0-f8-p6
-1 apple Cals 66 c16-f0-p0

CALS 576 c83-f22-p35

Snack 1100am
-wpi shake 250mls milk Cals 212 c12-f18-P21
-5 fish oil

CALS 212 c12-f18-P21

Lunch 1230am
-250g 50/50 sweet potato/potato mash Cals 155 c34-f0-p3
-1 rash bacon Cals 131 c1-f7-p16
-1 large chicken breast Cals 460 c0-f20-p70
-1 large egg c0-f5-p6
-50g peanuts Cals 290 c4-f24-p14

CALS 1111 c39-f56-p109

Snack 300
HIGH CAL SHAKE
-500mls milk + wpi Cals 424 c25-f17-P42
-1 large banana (100g peeled) cals 85 C85-F0-P2
-1 cup oats cals 350 c59-f8-p10
-30g oat meal Cals 183 c1-f16-p8

CALS 859 c169-f25-p54

630pm
-sirloin steak Cals 333 c0-f11-p56
-1 large potato Cals 95 c19-f0-p2
-1/2 sweet potato cals 33 c7-f0-p1
-100g mixed veggies **varies**

CALS 461 c26-f11-p59

900pm
-wpi shake 500mls milk Cals 424 c25-f17-P42
-5 fish oil

CALS 212 c12-f18-P21

CALS 4301
CARBS 530 47%
FAT 221 19%
PROTIEN 376 33%

Ill still try and work some more greens in, as they only appear at dinner time at this stage. I could easily add snow peas in with my rice....


Am I getting warmer lol

 

[Fadi]

Well I just want to "diet" to 90 and be under 15%
Then I'll just eat healthy and lift heavy.
Posted via Mobile Device

The above in addition to some HIIT like this should have you land safely: http://ausbb.com/bodybuilding-training-discussions/10403-let-s-lose-some-fat-mass.html


Fadi.

 

[Sticky]

Thanks for the quick reply fadi
Is the above link for me to lose fat? or to stay lean? Im currently about 13% so its not like I have alot to lose at the moment.
Would you say im on the right track with the eating?

 

[dave]

Dude that's a lot of calories for an 80kger. You may want to drop it a little and work your way up till your happy with the weight gain. Though it depends on your calorie expenditure each day.
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[Fadi]

Thanks for the quick reply fadi
Is the above link for me to lose fat? or to stay lean? Im currently about 13% so its not like I have alot to lose at the moment.
Would you say im on the right track with the eating?

Sorry Sticky; I've just noticed your height and weight which tells me you don't need to lose anything. I weigh what you weigh but I'm 9" shorter than you are (standing at 5:4").

Just maintain your weight lifting and let your muscle's thermogenic effect on your metabolism take care of whatever fat mass you have now. Please stop thinking fat loss and start thinking muscle gain or at least muscle maintain and as I’ve said, let your body create the magic. The more muscles to fat ratio you have, the faster your metabolism will be and that’s an undeniable fact.

As everyone here knows by now, I’m not a fan of dieting or rather drastic dieting, but would much rather lose fat through caloric expenditure then caloric restriction or starvation. However one aspect to training that I’m a big fan of is energy and I mean full on energy. That can not occur when calories are restricted for more than 200 calories below maintenance say. So as you can see, it’s not such a drastic cut to what one is usually eating.

Also, if one wishes to lose some fat, my advice would be to drop all liquid nutrition and go for solid food instead. The opposite would be true if one’s aim was to gain muscle mass; that is to include more liquid meals in his diet since liquid meals are extremely easy on the digestion and they do get assimilated more efficiently by the body. Solid food on the other hand places a huge load on the body’s digestive system which tends to rev up the metabolism slightly.


You're doing well so just don't lose focus and all will be hunky dory Champ.


Fadi.