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critique of my diet please :)

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Ryanm8655
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2007/06/12 23:13:25 (permalink)

critique of my diet please :)

Hi there. Bought a load of food and am wanting to start a diet tomorrow. I'm about 6' tall and weigh 12.5 stone so about 170lbs. Arms are 15" to give an idea of size and I've been training for the past few months but previously with a terrible diet! How is this for a diet? Is it enough?

Breakfast
1 slice of wholemeal toast with peanut butter and 2 boiled eggs.

Mid morning
Small handful of cashews, a banana and a whey shake 20g.

Lunch
Tin of tuna in a wholemeal pitta bread with salad or veg.

After training
Whey shake in water 40g whey with oats.


Early evening meal
2 x turkey steak with basmalti rice and mixed veg

Late evening
Cottage cheese, one large spoonful.
#1

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    theiopener
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    RE: critique of my diet please :) 2007/06/12 23:14:00 (permalink)
    you cutting or looking ot bulk mate
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    Ryanm8655
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    RE: critique of my diet please :) 2007/06/12 23:16:59 (permalink)
    Ahh sorry I'm wanting to bulk :)

    #3
    theiopener
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    RE: critique of my diet please :) 2007/06/12 23:19:05 (permalink)
    diet is terrible mate very very low on cals and protein and carbs and everythign really. Heck i eat more than that im 6ft and im cutting. Best look at this article http://www.muscletalk.co.uk/article-mass-gaining.aspx
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    Ryanm8655
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    RE: critique of my diet please :) 2007/06/12 23:37:47 (permalink)
    hmm...I've read that article but still don't get where I am going wrong lol...it says 1.5/2g of protein per pound of bodyweight. I'm not exactly sure how much protein is there in an egg typically as I'm not sure.

    But overall I need 255/340g of protein accoridng to that. I would guess there was about 25g in the tuna plus 60g in two turkey steaks (they's about 220g combined) plus 45g int he whey shakes through the day which is 130g. Then in the eggs isn't it something like 8gs protein per egg, so that's 146g. Spoonful of cottage cheese is probably about 8g I guess ish...so 154g. Then I guess there will be a minute ammount in the bread and nuts etc...say another 8g in all of that? So 162g, so I need to find atleast another 100g yeah? Does all that working sound about right? And my estimates at proetin ammounts in each food sound about right?

    Once I've cracked the protein I'll crack onto carbs and fats :)

    Thanks for the help. Ryan.
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    American Dream
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    RE: critique of my diet please :) 2007/06/12 23:44:19 (permalink)

    ORIGINAL: Ryanm8655

    hmm...I've read that article but still don't get where I am going wrong lol...it says 1.5/2g of protein per pound of bodyweight. I'm not exactly sure how much protein is there in an egg typically as I'm not sure.

    But overall I need 255/340g of protein accoridng to that. I would guess there was about 25g in the tuna plus 60g in two turkey steaks (they's about 220g combined) plus 45g int he whey shakes through the day which is 130g. Then in the eggs isn't it something like 8gs protein per egg, so that's 146g. Spoonful of cottage cheese is probably about 8g I guess ish...so 154g. Then I guess there will be a minute ammount in the bread and nuts etc...say another 8g in all of that? So 162g, so I need to find atleast another 100g yeah? Does all that working sound about right? And my estimates at proetin ammounts in each food sound about right?

    Once I've cracked the protein I'll crack onto carbs and fats :)

    Thanks for the help. Ryan.



    Hi Ryan, id put it into one of the food databases for calorie tracking and sort everything proper, that way you get you carbs/fat everything!

    "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
    #6
    theiopener
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    RE: critique of my diet please :) 2007/06/12 23:48:32 (permalink)
    its grams of protei per pounf of lean bdy mass not bodyweight as a whole. generally id say for a bulk find out whatyour maintenance calories are and add 500 to it. if your calories for maintancing are 3000 for example up it to 3500 every day excluding your PWO protocol. So for arguyment sake your protein requirements are 1.5g per LBM pound and its 260g 260*4=1040 cals so the rest of your calories should come from healthy fats and clean complex carbs. as a guide fat should not make up more than 15% of your total cals too so 15% fat is 525 cals 525+1040=1565 leaving 1935 cals for carbs 1935/4= 480g carbs so 260g pro/480g carbs/58g fat every day. make sense?
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    Ryanm8655
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    RE: critique of my diet please :) 2007/06/12 23:49:39 (permalink)
    ahh I wondered how everyone else did it! I was just about to look at the back of all the packets! lol! Thanks for the tip :)

    A couple of other things to note are that I have just turned 19 and also have no use of my legs so would I need as much food? Although I'm still pushing myself atround all day I guess!

    I'll find the food database and update :D

    EDIT: Yeah I get that cheers iopener :)

    Hmm...I'm nto sure what my body fat percentage is so not sure of my lean body mass...is there any way of estimating it without calipers?
    post edited by Ryanm8655 - 2007/06/12 23:51:59
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    theiopener
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    RE: critique of my diet please :) 2007/06/12 23:51:46 (permalink)
    again the formula i gave as an example is for you to work with, find out your calorie maintenance range and add 500 to it and work out yoru macros from the example i gave above. Then get your diet sorted around what fractions of macros you need etc. 3500 cals wasnt suited to you mate just a demo of how the equation works
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    Ryanm8655
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    RE: critique of my diet please :) 2007/06/12 23:55:51 (permalink)
    Thanks! HOw do I work out my calorie maintenance range? I've tried searching but to no avail.
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    theiopener
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    RE: critique of my diet please :) 2007/06/12 23:57:26 (permalink)
    http://home.fuse.net/clymer/bmi/
    this is a good palce to start itll give you your BMR to which i suggest you add 500-600 calories to and "eat monitor and adjust accordingly" if youre losing weight up the cals if youre gaining too much bodyfat etc lower them slightly, just take it by a week by wek basis youll soon get the hang of it
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    Ryanm8655
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    RE: critique of my diet please :) 2007/06/13 00:17:27 (permalink)
    Thats brilliant! Thanks very much :D 1915kcal is my claorie maintenance range so I need about 2500 atleast to begin with :). The one thing I'm confused about is how to split that. Should it be 40% protein 45% carbs and then 15% fat. I've heard of 40/40/20 splits and I presumed that was the percentage of each food to make up your calories.

    I'm fidning this quite hard to work out lol...Just tried using the food database to work out what each food is but in terms of calories how do I know how many of the calories in a tin of tuna are from protein for example?
    #12
    theiopener
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    RE: critique of my diet please :) 2007/06/13 00:21:45 (permalink)
    well use the 1.5g of protein per LBM rule find out how many grams you need and time the grams by 4 this will give you the calories that need to come from protein which should be split up in even portions throughout the day. Then fat which i qould recommend should be 15% of your total cals so 2500/100*15=375/9 =42g of fat which leavs us with carbs
    carbs are 4 cals per gram so use that remaining calorie figure and divide it by 4 and you have your ratios. hope this helps.

    As for cals just look on the tin mate or use things like tesco.com as they have nutrition data up there for thei products
    post edited by theiopener - 2007/06/13 00:22:27
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    OoOGazOoO
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    RE: critique of my diet please :) 2007/06/13 00:26:46 (permalink)
    42 grams of fat is no where near enough in my opinion.
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    Ryanm8655
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    RE: critique of my diet please :) 2007/06/13 00:30:30 (permalink)
    hmm think i've ogt a plan...just follow the buling diet but times the ammount of each food by 25/35...much easier :D

    EDIT: right finally getting somewhere...I worked out that 40% of my cals need to be protein according to lean bodywieght. So need 250g of protein. ALso in light of what gaz has said abot fats I went for 40/40/20 So need 56g of fat and 250g of carbs. Does that sound about right?
    post edited by Ryanm8655 - 2007/06/13 00:39:07
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    Ryanm8655
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    RE: critique of my diet please :) 2007/06/13 00:46:20 (permalink)
    oh and another question...does the post workout shake count as a meal?
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    OoOGazOoO
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    RE: critique of my diet please :) 2007/06/13 00:47:36 (permalink)
    Yes, it counts towards your daily totals.
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    theiopener
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    RE: critique of my diet please :) 2007/06/13 00:48:15 (permalink)
    PWO shouldnt be factored into daily caloric needs. You will be eating the same calories day in and day out minus your PWO shake on non training days.
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    OoOGazOoO
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    RE: critique of my diet please :) 2007/06/13 00:48:48 (permalink)

    ORIGINAL: theiopener

    PWO shouldnt be factored into daily caloric needs. You will be eating the same calories day in and day out minus your PWO shake on non training days.


    Why? ? ?
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    theiopener
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    RE: critique of my diet please :) 2007/06/13 00:50:18 (permalink)
    AFAIK if PWO protocol is factored in as a whole he will be in calorie deficit on non training days if i understand correctly. Training days use more calories than non training days so i suggested caloric needs be basd on non training days as when he trains his PWO shake will balance out the extra caloric expenditure
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