View Full Version : Fitday + need some diet advice

Justin R
02-07-2007, 02:44 PM
I just started using fitday, what an awesome site. I added a link to my sig. I would be grateful for any advice on fixing my diet a bit.

Im going to try to stick to this diet with a few small variations. I know Im pretty low on calories, and a bit to high on protein. Any suggestions on how to balance everything out?

For supplements Im using the Atlarge fat loss stack, with Nitor instead of Thermocin BTW.

Mr. D
02-07-2007, 04:55 PM
What are your goals?

Whats your current age,height,weight, bf%?

Right off the bat, your fats seem to be too low though I dont know how it all looks overall without the above numbers.

Justin R
02-07-2007, 05:47 PM
I have a (very optimistic) goal of 30lbs fat loss in just over 60 days, I would be more than happy with 20 though.

I am 22 y/o, 6'2". Im not sure of body fat, but I can tell you at 18 I was 200lbs and quite lean (10% bf?) I am now 260. I must be 25-30% bf.

ps i changed the selections around to exactly what i ate today.


Mr. D
02-07-2007, 08:56 PM
At 260 lbs and 25% bf, that would put your LBM at 195 lbs. With that in mind you should be striving to eat at least 195g of protein a day, and 97.5 g of fat, well lets just round that to 100g.

So with 200g of protein at 800 cals, and 100g of fat at 900 cals, the rest should be from carbs. Your intake at 1600 is pretty low. I would slowly up your calories about 200 a week until you reach 2600.

At 2600 cals, youll be eating:200g pro,100g fat and 225g of carb. You should be able to lose weight at that caloric level.

What is your lifting routine?I would suggest lifting heavy. Look into BBG or Bill Starrs 5x5. Maybe follow each lifting session with a 15-20 min moderate cardio session, i.e 3.0 speed at about 7.0 incline. as for cardio on non lifting days, check out Builts article on Cardio. That would be the recommended plan to follow.

02-07-2007, 09:12 PM
Nice post.

Links you might want are in my sig.

Justin R
02-08-2007, 07:00 AM
Thanks Mr. D and Built!

02-08-2007, 07:02 AM
what do you guys think of this one?

Mr. D
02-08-2007, 04:56 PM
what do you guys think of this one?


Why so much cytogainer??Where are your veggies and FIBER.

I assume you are bulking. What is your height,weight,age,bf%?

02-08-2007, 07:51 PM
yea i am bulking, my height is 5ft 3, at 149.

i usually do eat fiber and veggies, that just happened to be yesterday's food intake. I also forgot to add 3 Kroger CarbMaster yogurts, as well as some bread.

Slim Schaedle
02-08-2007, 08:11 PM
Why so much cytogainer???

See Tanner, I told you


Mr. D
02-08-2007, 09:37 PM
i am not saying you shouldnt have so much cytogainer, but why you choose to go that way instead of whole foods.

If you are bulking, why carb master yogurts?

02-09-2007, 05:59 AM
i plan on starting to eat more whole foods and cut down the servings of cytogainer.

i dont really know, i guess i just prefer the taste and texture of carb master.