View Full Version : Critique this Diet please...

01-15-2001, 04:32 PM
Hello all, here are my stats and goals.

21 Year old Male
5 foot, 11 inches
180 lbs
35 inch waist
approx 17-18% BF

My goal is to lose fat and gain muscle mass. I have a 3 day training split, very similar to Anthony's posted in my thread over in the training forum.

I am doing a 50/30/10 ratio diet, trying to get 52/31/9 at each meal, or approx. A few meals go over or under a few grams.

My BMR = 1944.5 cals
This diet gives me = 2352 cals

Meal #1 - 8:00 am
.25 cup of Oatmeal
1/2 table spoon of peanut butter
Protein Shake w/ Water
3.5 ounce Chicken Breast

Gives me:
460 cals
53.15g Protein
36.7g Carbs
11.7g Fat

9:00 am - TRAIN

Meal #2 - 11:00
1 ounce Chicken Breast
Protein Shake w/ Water
.15 cups of Oatmeal

Gives me:
394.20g cals
54.14g Protein
32g Carbs
6.20g Fat

Meal #3 - 1:30
2 Slices of Whole Wheat Bread
4 ounces of Turkey (mostly light, some dark)
1 Tablespoon of Mayo Light

Gives me:
397.67 cals
38.50g Protein (Might add another ounce to up this!)
26.30g Carbs
14.23g Fat

Meal #4 - 3:30
1.5 Oz of Whole Wheat Pasta
8 Oz Chicken Breast (6oz + left over from morning)

Gives me:
372.15 cals
44.35g Protein
32.24g Carbs
6.96g Fat

Meal #5 - 5:30
5 oz Eye of Round Steak
Boiled, Skinless Potato
2 Tablespoons of Salsa (for the potato) yummy! :)

Gives me:
377.50 cals
43.72g Protein
29.90 Carbs
10.72g Fat

Meal #6 - 8:00
Protein Shake (extra half scoop)

Gives me:
350.00 cals
50.00g Protein
25.00g Carbs
5.00g Fat

Cals = 2352
Protein = 283.86g
Carbs = 182.14g
Fat = 54.81g

Well, this is rough right now. Looking for feedback of ANY kind that will help me out.

Thanks everyone,

[Edited by Twiztid on 01-15-2001 at 06:37 PM]

01-15-2001, 05:33 PM
Assuming you take 1 hour in the gym, I would move your post workout meal closer to 10am so that you refuel your body after your work out. And up your carbs in that meal. Other than that, looks pretty damn good!

Good luck bro!

01-15-2001, 10:21 PM
Try to raise your fat intake up to ~15% and lower your carbs by 5%.Your last meal would be better if it was solid food and not a shake which is absorbed faster.Also,the 30gr of carbs in your postworkout should be maltodextrine and not oats.YOu could have some more carbs at this time and not eat any carbs at all in your last meal.

01-16-2001, 02:49 AM
I'm pretty sure the 50/30/10 is a typo ... shouldn't it be 50/30/20, Twiztid?

01-16-2001, 09:15 AM
yup. My bad.


Thanks Anthony.


01-18-2001, 04:51 PM

any more feedback?

chris mason
01-18-2001, 05:38 PM
You are eating enough kcals to lose fat, but not enough to gain muscle mass. As you gain muscle mass, your BMR will increase. How did you calculate your BMR? I would add about 30% (kcals) to the BMR value to allow for activity and growth. Maintaining muscle while dieting can be difficult and adding it more so. I also think you are heavy on the protein and should switch the protein and carb percentages around. If you want more advice let me know.