Pls Rate & Crit Diet

Pls Rate & Crit Diet was created by Flex Gang

Hi Guys...

Please give your valuable input to my diet below pls. I have started this week...
got till december till i get married to look lovely in my suit :lol: :lol: :lol: :lol:

Age:29
Weight: 91 kg
Height:169cm
BF-dont know

Training 5 times a week, cadio 25-30min...incline treadmill walking / jogging

Bfast
Supashape Pancakes ( only reason im using this now is coz i got it for free with something i bought )
2 whole eggs
30g whey

Snack
40g whey
15g pb

Lunch
150g chicken breast
Salad with olive oil ( rosa salad)
Nuts

Snack
Tuna wrap

Pre Workout
Oats + Banana

Post Workout
40g whey
50g glucose
5g creatine
5g glutamine

Supper
200g potatoe
150g steak or chicken
veg

Pre Bed
40g whey
15g pb

Aplogies if i have posted this previously, i cant seem to remmeber if i did
This is as per a other diet i had, just a few tweeks here and there

Thansk guys!!!!

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u can have results, or have excuses...u cant have both!!!!

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Replied by MRfeathers on topic Pls Rate & Crit Diet

you need to drop stuff like the pancakes and tuna wrap if you want to get lean. substitute them for something like oats and brown rice. any way you could post a few pics so we could tell you what your BF% is around? its really important when working out calories, which you also haven't done

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Replied by MRfeathers on topic Pls Rate & Crit Diet

i think you need to start from scratch bud. work out your maintenance calories, workout your diet so you're at a deficit. its the only way you're going to lose weight. once you've donr that we can get a better idea of how much you should be eating.

ill attach a calorie calculator for you, its really easy

www.freedieting.com/tools/calorie_calculator.htm

put in your stats, go down to advanced options and select the Katch-McArdle formula, put in your BF% and you get a rough idea on what your daily caloric needs are

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Replied by MRfeathers on topic Pls Rate & Crit Diet

ha ha ha i know!! you're too quick for me :lol: what a mix up

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Replied by MRfeathers on topic Pls Rate & Crit Diet

some gyms can give you a body assessment, i went to the biokineticist and it was like R150 for an assessment.

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Replied by MRfeathers on topic Pls Rate & Crit Diet

BMI is used as a method to asses how much an individual's body weight departs from what is normal for a person of his or her height

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Replied by Fakey_AK on topic Pls Rate & Crit Diet

Maybe this will help to give you a guesstimate.

Can't find the other one that was on the site.

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"The hardest lift of all, is your ass of the couch!"

"He who makes a beast of himself gets rid of the pain of being a man." - Samuel Johnson

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Replied by MRfeathers on topic Pls Rate & Crit Diet

those calipers dont really work that well from what ive heard on the forum. simplest way would be to find someone with a trained eye. he or she can have a look at you in your tightie whities and give you a fairly accurate indication of what your BF % is. do you have any abs showing?

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Replied by Flex Gang on topic Pls Rate & Crit Diet

@ MR feathers, nope no abs showing at all
the only thing that shows is my boep over my pants and stuff

i will have to try ang get a pic of myself on here somehow, thats the best way

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u can have results, or have excuses...u cant have both!!!!

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Replied by MRfeathers on topic Pls Rate & Crit Diet

you're probably 25% + but yeah, best would be to get a few photos on here for us

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Replied by mike123 on topic Pls Rate & Crit Diet

Fakey_AK wrote: Maybe this will help to give you a guesstimate.

Can't find the other one that was on the site.

Hope this isnt accurate I am suposed to be around 12/13 % but am 20 % on the picture ...think we can move those numbers a bit :lol:

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Replied by MRfeathers on topic Pls Rate & Crit Diet

try 27.5% in the formula and let me know what maintenance calories it gives you

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Replied by MRfeathers on topic Pls Rate & Crit Diet

start with 200-250 caloric deficit. weigh yourself each morning after a pee and see how it goes for a week or so, if you're not losing weight then you'll need more of a deficit

EDIT: i went through your stats again, you're quite short, 2600 calories for maintenance sounds like a shit load.

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Replied by MRfeathers on topic Pls Rate & Crit Diet

ditch the tuna wraps and pancakes and replace it as i suggested earlier. work out the calories in the diet and we go from there. at the stats you've given you should be eating around 2000-2100 calories to be at a decent deficit

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