Spiderpig's diet log help

Hey Guys

I need your help regarding my diet just to fine tune my own diet,

stats are

116kg
197cm tall
16% bf

now using doctati's method as in the diet stickies my BMR is 2387 * the 1.3 for training gives me a total of 3103cals

then minus the 500 calorie deficit gives me 2603cals

50% Protein
30% Carbohydrates
20% fats

so i need 1300 cals from protein which is 310g, 780 calories from carbs which is 186g
and 52 cals from fat which is 56g

am i getting this right?

question

310g of protein a day is that not a bit much for the kidneys to handle and eating 310g of protein is rather expensive

im working on the diet itself still tweaking here and there will post soon

any help would be appreciated

Steenkamp wrote:


so i need 1300 cals from protein which is 310g, 780 calories from carbs which is 186g
and 52 cals from fat which is 56g

am i getting this right?



any help would be appreciated

56g fats = 504 kcal's

What is your goal with the diet?

Jaaa Endo dit was 'n "Typo"

@ Pyro

looking to drop some Bf without sacrificing too much lean muscle,

soo it kinda lookes like this for now

MEAL 1

2x Weetbix lite
300ml Whole Milk
100% Casein Protein

FAT 7.89
CARBS 39.57
PROTEIN 45.58

MEAL 2

6 whole eggs
15g olive oil

FAT 43.32
CARBS 2.31
PROTEIN 37.74


MEAL 3

100% Casein Protein

FAT 1.00
CARBS 1.00
PROTEIN 31.00

MEAL 4

200g Tuna in water
50g Brown Basmati Rice

FAT 2.84
CARBS 37.40
PROTEIN 55.82

MEAL 5

100% Casein Protein

FAT 1.00
CARBS 1.00
PROTEIN 31.00

MEAL 6

100% Whey Preotein
300g Pork chop lean
100g broccoli
2 Small baked potato's

FAT 32.29
CARBS 81.30
PROTEIN 78.18

MEAL 7 (Before Bed)

100% Casein Protein

FAT 1.00
CARBS 1.00
PROTEIN 31.00

TOTAL

FAT 88.34g
CARBS 162.58g
PROTEIN 279.32g

2582 Calories

any comments?? Pyro? Mason?

Why all the casein bud? Casein is best before bed so that the long release protein is there to sustain you throughout the night.

Pre and post workout aim for a Whey Isolate. Id drop the weetbix and opt for oats, 2 little weetbix thingys for breakfast!? heads will roll :lol:

Aim for as many whole meals as possible. Nice complex carbs like sweet potato is awesome. Good for fueling your recovery.

Have you started that diet?

You're a big guy, think you gonna take some strain with cals that low.
I'd drop the cals slowly from where you are to see how it goes.

Also, tuna and rice - Yuck!!! :sick:

Why do that to yourself unless you're in final prep for contest shape.
It's no fun!
Eat more "normal" just smaller portions.
Rather make things a little more tasty and you'll be able to stomach the diet for longer.

have you upped your cardio?

@ Mason, i have a lot of casein soo,

okay so id replace the casein pre and post with whey, i use the weetbix because mornings is a hassle at home then to make the oats take's a bit too much time but ill ma have to wake up 30mins earlier, so and then replace the baked potato with sweet potato

@ Oupiel

i can eat anything as long as its food im a "koshuis kind"
as for the cardio i upped the cardio doing the stepper now for about 30min
do you think i should start off at a deficet of 200 instead?

Yes, cutting bodyfat is a layered process
Start slow and gradually up the anti

okay, except for the fact my choices are a bit off are the macros okay?

No need to wake up 30 min earlier try the jungle instant oats. Hot water and honey ready

Avoid anything with the word instant in it. I don't really understand how you need instant oats if it takes two minutes in the microwave to make normal oats. Are instant oats gonna be 10 seconds? Cals look fine hey and if you lose too slowly you can drop the cals lower.

Way too many shakes. Replace with whole foods if possible like MM said.

Buddy, 2 small baked potatoes is nowhere near 81g of carbs. 100g of raw potato has 17g of carbs.
Also, why such an extremely low carb approach?
300g of protein is totally unnecessary and is gonna bore you to death and make you fart Millitary Grade tear gas. I would recommend swapping 10% of protein for 10% extra carbs.

How's it going Spiderpig?

Hi Pyro

Sooooo hows it going? not to good had a few setbacks in the last lets say year? have been out of gym out of everything all started when my Fiance had an injury in the gym, still hasn't recovered been to like 10 specialists cant find the problem,

now I'm back in the gym, finding it hard to get motivated like last year will be back online more often, Kept 99% of my gains but all because I was eating like a monster so the BF% i dont even want to know, gonna use duromine for a month to get my body used to eating less lol

What happens after you stop the Duromine? You get FAT!!

LOL true, was just kidding, back in the gym just doing a little more cardio, as soon as the BF% is where it was i will run the next cycle,