Criticize my diet plan !

Koularas
Topic Author
Senior Member

01 Jan 2012 18:23 - 01 Jan 2012 18:41 #86543 by Koularas

Criticize my diet plan ! was created by Koularas

Days 1 - 6

Meal 1 Breakfast: 8:30

Food name Weight (g)/ Protein (g)/ Carbs(g)/ Fat (g)/ Calories

Super egg 60 / 36 / 2.4 / 1 / 162.6

Egg yolk 17 / 2.7 / 0.61 / 4.5 / 53.74

Oats inst plain 40 / 4.9 / 21.6 / 3.9 / 141.1

wheat bread 46 / 4 / 24 / 2 / 130

Totals 47.6 / 48.61 / 11.4 / 487.44

Meal 2 Breakfast: 11:30

Food name Weight (g)/ Protein (g)/ Carbs (g)/ Fat (g)/ Calories

Drumstick 138 / 38.1 / 0 / 7.8 / 222.6

Rice 50 / 0 / 38.5 / 1.2 / 164.8

Totals 38.1 / 38.5 / 9 / 387.4

Meal 3 Luch: 14:30

Food name Weight (g)/ Protein (g)/ Carbs (g)/ Fat (g)/ Calories

tuna in water 100 / 27 / 0 / 0.6 / 113.4

banana 126 / 1 / 30 / 0 / 124

nuts 28.3 / 4.4 / 6.3 / 15.9 / 185.9

Totals 32.4 / 36.3 / 16.5 / 423.3

Meal 4 preworkout: 17:30

Food name Weight (g)/ Protein (g)/ Carbs (g)/ Fat (g)/ Calories

Potatoe boild 234 / 3 / 31.4 / 0.2 / 139.4

Totals 3 / 31.4 / 0.2 / 139.4

Meal 5 prost workout: 19:00

Food name Weight (g)/ Protein (g)/ Carbs (g)/ Fat (g)/ Calories

whey shake 108 / 78 / 8.1 / 1.2 / 398.4

Dextrose/banana 126 / 1 / 30 / 0 / 124

Peanut butter 1tbsp 15 / 2.9 / 2 / 8.3 / 94.3

Totals 81.9 / 40.1 / 9.5 / 616.7

Meal 6 Dinner: 20:30

Food name Weight (g)/ Protein (g)/ Carbs (g)/ Fat (g)/ Calories

steak 140 / 19.7 / 0/ 4.6 / 120.2

egg white 66 / 7.2 / 0.4 / 0.2 / 32.2

broccoli 234 / 5.7 / 16.8 / 0.9 / 98.1

Potatoe boild 117 / 3 / 31.4 / 0.2 / 139.4

Totals 35.6 / 48.6 / 5.9 / 389.9

Grand total: 238.6 / 243.51 / 52.5 / 2444.14

Total grams 534.61

stats: age 21 weight 81 height 169 bf 24% moderately active, i want to loose weight so i reduced the calorie to 2444 which is 15% of 2910

Last edit: 01 Jan 2012 18:41 by Koularas.

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ABC01
Platinum Member

01 Jan 2012 18:28 #86545 by ABC01

Replied by ABC01 on topic Criticize my diet plan !

You will have to give more info for the guys to give their opinion. Stuff like your age/height/weight/bf/goal will be the deciding factor

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Empire
Expert

01 Jan 2012 19:00 #86546 by Empire

Replied by Empire on topic Criticize my diet plan !

A 148 chicken drumstick with a bone will never ever yield that much protien bud.

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jakes
New Member

01 Jan 2012 19:17 #86550 by jakes

Replied by jakes on topic Criticize my diet plan !

The nutritional values of the foods you got there is waaaaaay out bud.

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Koularas
Topic Author
Senior Member

01 Jan 2012 22:27 #86573 by Koularas

Replied by Koularas on topic Criticize my diet plan !

no its not. i didnt include the quantity of each just the total grams of it together. i got it all from the packets in is in, how is that possible ?

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Deadgoat
Platinum Member

01 Jan 2012 22:46 #86575 by Deadgoat

Replied by Deadgoat on topic Criticize my diet plan !

Cut the bread (replace with oats or milliepap), the rice and potatoes at dinner out, carbs should only be at breakfast, post and pre workout. Bananas can't be used as a substitute for dextrose post workout. Read through the stickies and past threads in the diet and contest prep section and please change the format you use to layout the diet, hard to makeout what's going on

Sorry guys Apparently it is true, cause its happened to certain people already, so I’m not taking any chances !!
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jakes
New Member

02 Jan 2012 08:57 #86586 by jakes

Replied by jakes on topic Criticize my diet plan !

Deadgoat wrote: Cut the bread (replace with oats or milliepap), the rice and potatoes at dinner out, carbs should only be at breakfast, post and pre workout. Bananas can't be used as a substitute for dextrose post workout. Read through the stickies and past threads in the diet and contest prep section and please change the format you use to layout the diet, hard to makeout what's going on

No bud, that's more of a guideline than a rule.

All or certainly most of the bodybuilders in south africa eat carbs in every meal except before bed. Your 95kg still and not on cycle, you'll see how hard it is to get in enough carbs in 3-4meals while on cycle and at a higher weight. I certainly can't, tried it.

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Deadgoat
Platinum Member

02 Jan 2012 09:04 #86588 by Deadgoat

Replied by Deadgoat on topic Criticize my diet plan !

I agree jakes but this guy's cutting not bulking so carb timing is very important in this case, not so?

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Empire
Expert

02 Jan 2012 09:35 #86593 by Empire

Replied by Empire on topic Criticize my diet plan !

Also how did u get a maintaince calorie base of 2900 calories? If I was u I wouldn't be eating more than 2100 calories at your weight and body fat%

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Koularas
Topic Author
Senior Member

02 Jan 2012 09:48 #86597 by Koularas

Replied by Koularas on topic Criticize my diet plan !

DJ, if i change the diet drastically to 2100 calories would it work, I just worked it out again 2910 calories reduce by 15% = 2474 and by 20% 2328 calories where do u get 2100 calories ?

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Empire
Expert

02 Jan 2012 09:57 #86598 by Empire

Replied by Empire on topic Criticize my diet plan !

Bud at 81kgs at 24% body fat u get a lean body mass of 61.56kgs so if u plug that into calculator u will see ur real daily calorie needs,u are supposed to work it out using lean body mass not overall body mass

The following user(s) said Thank You: Deadgoat

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Koularas
Topic Author
Senior Member

02 Jan 2012 10:52 #86615 by Koularas

Replied by Koularas on topic Criticize my diet plan !

oh yeah right i read about that somewhere, thanks.

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Koularas
Topic Author
Senior Member

02 Jan 2012 10:59 #86617 by Koularas

Replied by Koularas on topic Criticize my diet plan !

i dont want to loose any of my lean mass though, the 2142 calories will let me keep my lean mass and loose the extra bf. is that the correct calculations ?

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Deadgoat
Platinum Member

02 Jan 2012 11:09 #86624 by Deadgoat

Replied by Deadgoat on topic Criticize my diet plan !

Eating 10k calories won't ensure you retain your lean mass, eating enough protein and training correctly will. The 2.1k calories will ensure you lose weight, getting enough protein and training correctly will preserve your lean mass

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jakes
New Member

02 Jan 2012 11:15 #86625 by jakes

Replied by jakes on topic Criticize my diet plan !

Deadgoat wrote: I agree jakes but this guy's cutting not bulking so carb timing is very important in this case, not so?

Yeap, as long as he still burns off more energy than he gets in

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Koularas
Topic Author
Senior Member

02 Jan 2012 11:30 #86632 by Koularas

Replied by Koularas on topic Criticize my diet plan !

Thanks guys, ill update the diet plan asap.

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Koularas
Topic Author
Senior Member

18 Jan 2012 22:35 #89032 by Koularas

Replied by Koularas on topic Criticize my diet plan !

heres the new diet plan

> i1167.photobucket.com/albums/q626/koularas/Dietplan.jpg

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