carb:protein:fat

[cman81]

Calories Eaten Today
source grams cals %total
Total: 5523
Fat: 232 2086 39%
Sat: 79 710 13%
Poly: 26 235 4%
Mono: 89 801 15%
Carbs: 448 1701 31%
Fiber: 23 0 0%
Protein: 407 1628 30%
Alcohol: 0 0 0%

Here is a break down of my daily diet(from fitday). Any suggestions or comments?

I am 22, 5'11'' 190lbs. I would like to hit a weight of around 205-210

 

[DirkMoneyshot]

I think your eating way to much for your current weight. You can only put on so much "quality" weight so fast.

At your current weight i would try and get about 3,400 - 3,800 kcals.

Also your fat is way to HIGH. Bring that down to more like 75g - 100.

 

[AssItch]

I disagree. You can't generalize like that. I cut at around 3000 calories. I weigh the same as him.

 

[DirkMoneyshot]

You can make fairly accurate assesments, thats why i put a wide range of 3,400 - 3,800. - Also to say you cut @ 3,000 kals - You don't mention how much cardio your doing and if your using T3 or clen or ECA. What kind of job you have.

What do you think Basal metabolism equations were made for. I weigh about 270 right now around 12% and i can tell you I DON'T EAT that much, maybe 4,200 kcals / day.

To many of you guys over estimate how much you really are eating. Or aren't consistent day in and day out. One day it might be 5000 kcals but the next its 2 meals and 2000 kcals.

Sorry to burst your bubble but you CAN make a fairly accurate generalization. Thats how nutritionist put plans together. Then you tweak from there.

 

[DirkMoneyshot]

Also to get 205g of Fat you would need to be eating some fairly bad foods to get that much. Or drinking a bottle of Oil each day.

40% Fat
30% Carb
30% Pro

Not the best ratio

So again you can make changes.

 

[Frosty]

Also to get 205g of Fat you would need to be eating some fairly bad foods to get that much. Or drinking a bottle of Oil each day.

I gotta disagree with this. Eggs are 62% fat, whole milk is 49%, and even lean ground beef is over 60% fat. 205g a of fat a day is not that much, honestly...you can't say you have to eat bad foods to get that much.

 

[cman81]

I don't do cardio, I work as welder in a pressure shop. And the only supplement I am on is nlarge2. My pics are in the member pics forum.

 

[cman81]

Egg, whole, boiled cupextra largejumbolargemediumslicesmallQuantity not specified 210 14 2 17
Egg, whole, boiled cupextra largejumbolargemediumslicesmallQuantity not specified 210 14 2 17
Egg, whole, boiled cupextra largejumbolargemediumslicesmallQuantity not specified 210 14 2 17
Egg, whole, boiled cupextra largejumbolargemediumslicesmallQuantity not specified 210 14 2 17
Oat cereal, NFS cup, NFSQuantity not specified 122 2 25 4
Ground beef, lean, cooked cup, cookedcup, raw, yield cookedoz, cookedoz, raw (yield after cooking)cubic inch, cookedcubic inch, raw (yield after cooking)cocktail meatballlarge meatballlarge patty (5.3 oz, raw, 3 patties ...medium meatballmedium patty (4 oz, raw, 4 patties p...small meatballsmall patty (3.33 oz, raw, 5 patties...Quantity not specified 378 26 0 34
n large shake serving 600 4 89 52
Cream, heavy, whipped, sweetened cupQuantity not specified 413 41 10 2
Chicken, breast, with or without bone, battered, fried, prepared skinless, NS as to coating eaten cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after b...oz, with bone, raw (yield after cook...cubic inch, boneless, cookedmedium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, b...medium breast (yield after cooking, ...small breast (yield after cooking, b...Quantity not specified 315 13 14 34
Broccoli, cooked, NS as to form, NS as to fat added in cooking cup, NFScup, floweretsfloweretspear (about 5" long)Quantity not specified 91 5 9 5
Rice, brown, cooked, regular, NS as to fat added in cooking cup, cookedcup, dry, yieldsoz, dry, yields 215 2 44 5
Olive oil cuptablespoonQuantity not specified 119 14 0 0
n large shake serving 600 4 89 52
Chicken, breast, with or without bone, battered, fried, prepared skinless, NS as to coating eaten cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after b...oz, with bone, raw (yield after cook...cubic inch, boneless, cookedmedium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, b...medium breast (yield after cooking, ...small breast (yield after cooking, b...Quantity not specified 315 13 14 34
Rice, brown, cooked, regular, NS as to fat added in cooking cup, cookedcup, dry, yieldsoz, dry, yields 215 2 44 5
Broccoli, cooked, NS as to form, NS as to fat added in cooking cup, NFScup, floweretsfloweretspear (about 5" long)Quantity not specified 91 5 9 5
Asparagus, cooked, boiled, drained, with salt cupspears, (1/2" base) 22 0 4 2
n large shake serving 600 4 89 52
Ground beef, lean, cooked cup, cookedcup, raw, yield cookedoz, cookedoz, raw (yield after cooking)cubic inch, cookedcubic inch, raw (yield after cooking)cocktail meatballlarge meatballlarge patty (5.3 oz, raw, 3 patties ...medium meatballmedium patty (4 oz, raw, 4 patties p...small meatballsmall patty (3.33 oz, raw, 5 patties...Quantity not specified 378 26 0 34
Milk, cow's, fluid, 1% fat cupfl ozschool milk carton (1/2 pint)Guideline amount per fl oz of beverageGuideline amount per cup of hot cerealGuideline amount per cup of cold cerealQuantity not specified 102 3 12 8
Beer fl ozcan or bottle (12 fl oz)small pitcher (32 fl oz)Quantity not specified 148 0 13 1
Totals 5773 234 473 416

 

[cman81]

I kinda screwed that posting up. But the meal plan has no bad foods in it. Its just alot of food.

meal 1
3whole eggs
5egg whites
5oz lean ground beef

meal 2
nlarge shake
whip cream
1tblsp flax seed oil

meal 3
chicken breast
1cup rice
1cup green veggie
1tblsp olive oil

meal 4
same as meal 2
meal 5
same as meal 3

meal 6
8oz lean ground beef
1/2 cup veggies


I got this meal plan from a recent posting in here can't remember who posted it. I punched it into fitday.com and those where the numbers i got. Anyone have any suggestions, keeping in mind my goals and stats?

 

[AssItch]

You can make fairly accurate assesments, thats why i put a wide range of 3,400 - 3,800. - Also to say you cut @ 3,000 kals - You don't mention how much cardio your doing and if your using T3 or clen or ECA. What kind of job you have.

What do you think Basal metabolism equations were made for. I weigh about 270 right now around 12% and i can tell you I DON'T EAT that much, maybe 4,200 kcals / day.

To many of you guys over estimate how much you really are eating. Or aren't consistent day in and day out. One day it might be 5000 kcals but the next its 2 meals and 2000 kcals.

Sorry to burst your bubble but you CAN make a fairly accurate generalization. Thats how nutritionist put plans together. Then you tweak from there.

Mild cardio a few days a week. ECA, once a day in the morning. Parts counter at a dealership.

I still don't buy it. Different people have different metabolisms. How can you deny that? I know you've heard the term ectomorph and endomorph.

 

[DirkMoneyshot]

Your right there are different metabolims - Thats exactly why i said anywhere from 3,400 - 3,800 kcals. See there is a difference. Ecto - 3,800 kcals - Endo (3,400 kcals) ect.

Adjust from there.

Frosty.....Come on, 205g Fat / day is good for you. I know you like to rave about high fats, but i would even think you have to think that was to much.

I've never worked with any nutrition guru that would advocate that much fat.

So lets go through his diet:

meal 1
3whole eggs (15g Pro / 0g Carbs / 15g Fat)
5egg whites (15g Pro / 0g Carbs / 0g Fat)
5oz lean ground beef (30g Pro / 0g Carbs / 20g Fat) don't know what he's using but assuming its probably about 85% lean)

Totals = 60g Pro / 0g Carbs / 35g Fat

meal 2
nlarge shake (52g Pro / 87g Carbs / 5g Fat)
whip cream (0g Pro / 0g Carbs / 6g Fat) - assuming 1 tbsp.
1tblsp flax seed oil (0g Pro / 0g Carbs / 14g Fat)

Totals - (52g Pro / 87g Carbs / 25g Fat)

meal 3
chicken breast (35g Pro / 0g Carbs / 5g Fat) assuming about 6 oz.
1cup rice (16g Pro / 72g Carbs / 0g Fat) assuming 1 cup uncooked
1cup green veggie (4g Pro / 8g Carbs / 0g Fat
1tblsp olive oil (0g Pro / 0g Carbs / 14g Fat)

Totals (55g Pro / 80g Carbs / 27g Fat)

meal 4
nlarge shake (52g Pro / 87g Carbs / 5g Fat)
whip cream (0g Pro / 0g Carbs / 6g Fat) - assuming 1 tbsp.
1tblsp flax seed oil (0g Pro / 0g Carbs / 14g Fat)

Totals - (52g Pro / 87g Carbs / 25g Fat)

meal 5
chicken breast (35g Pro / 0g Carbs / 5g Fat) assuming about 6 oz.
1cup rice (16g Pro / 72g Carbs / 0g Fat) assuming 1 cup uncooked
1cup green veggie (4g Pro / 8g Carbs / 0g Fat
1tblsp olive oil (0g Pro / 0g Carbs / 14g Fat)

Totals (55g Pro / 80g Carbs / 27g Fat)

meal 6
8oz lean ground beef (50g Pro / 0g Carbs / 32g Fat) again 85% lean
1/2 cup veggies (4g Pro / 8g Carbs / 0g Fat)

Totals (54g Pro / 8g Carbs / 32g Fat)



Grand TOTALS (328g Protein / 342g Carbohydrates / 171g Fat)

KCALS - 4,219


So conclusions

1.) Close to 1,300 kcals OFF (hmm over estimation), didn't say that did I.

2.) Only reason his Fat was so high was because of the added Olive Oil at each meal. (Didn't say that did I) "Drinking a bottle of Oil each day" or "Bad Foods"

Again all foods were taken uncooked forms. Beef and rice.

So if rice was measure cooked it would be even less carbs but on the flip side if the beef was cooked weight it would be higher. So i bet its still pretty accurate.


I'm all for getting healthy fats like the rest of us, but come on guys think just a little.

Do i think you'll do fine with your diet: Yes probably so and if it works fine.

My only concern was that you were really thinking you were getting in 5,500 kcals. Something i see every day from begginers - thinking they are eating more than they are.

Good luck though

 

[Frosty]

Frosty.....Come on, 205g Fat / day is good for you. I know you like to rave about high fats, but i would even think you have to think that was to much.

I've never worked with any nutrition guru that would advocate that much fat.

Dirk, 205g of fat when you're eating 5500 calories is not much at all. It's only 33.5% calories from fat! That's just slightly above the low fat government recommendation for 30%.

 

[rubberduckyo]

Mild cardio a few days a week. ECA, once a day in the morning. Parts counter at a dealership.

I still don't buy it. Different people have different metabolisms. How can you deny that? I know you've heard the term ectomorph and endomorph.

I am completely with you on this one. Sorry for busting in on you guys but I'm 5'6" female, weighing in at 126 right now. MAINTENANCE for me is 2300 calories.

I don't see anything wrong with his diet. It's clean. The fats he's taking in are good ones.

Quit busting balls.

 

[DirkMoneyshot]

Fine Rubberduckyo - Lets take you for ex:

2,300 kcals / 126 lb = 18.25 kcals / lb

His weight = 190 x 18.25 = 3,467.5 kcals

And he's need and extra 2,000 kcals to add weight HUH???


Also frosty - PLEASE SHOW ME WHERE THE US GOVERNMENT ADVOCATES 5,5000 kcals / day.

So what if the ratio is okay -

Not to mention - I feel your knowledge is more based on HEALTHY EATING. Not necessarly performacne based eating.

 

[Frosty]

Also frosty - PLEASE SHOW ME WHERE THE US GOVERNMENT ADVOCATES 5,5000 kcals / day.

So what if the ratio is okay -

Not to mention - I feel your knowledge is more based on HEALTHY EATING. Not necessarly performacne based eating.

I never said that the government advocates 5500 calories per day

I said it is very close to the government recommendation of 30% calories from fat, which is low fat. When you're eating 5500 calories, 205g of fat is quite moderate. High fat would be 366g or so in this situation. If he ate only 100g of fat with 5500 calories, that would be only 16% calories from fat. That would be nearly impossible considering even a chicken breast is a good 20% calories from fat. And that's not even including any EFAs.

Now, you also say he can't be burning that many calories. He wants to be 210 lbs, and you seem to have failed to include that he works as a welder. Including other activities throughout the day, a 210 lb person doing this type of work could be burning well over 4000 calories, and perhaps over 4500. A 190 lb person can very well burn 4000-4400 calories in this situation. In this case, 5000-5500 calories is not ridiculous at all.

 

[DirkMoneyshot]

What i meant was the government when they made their recommendations - never thought that someone would be eating 5,500 kcals.

And i just don't by that you think he's using up 4,500 kcals / day.

Also point me in the direction of any pro bodybuilder that uses 30% Fat.

For any of us thats HIGH FAT. and yes 15% is easily attainable at 5,500 kcals. Would i have many people eating that much. Not typically cause hardly anyone would ever need that much.

I'm done. I've made my points!!!


He wasn't eating any where close to what he thought. Any way. And i'm perfectly fine with what he's doing if he likes. I'd up the pro and carbs and lower that fat but oh well.

 

[Frosty]

What i meant was the government when they made their recommendations - never thought that someone would be eating 5,500 kcals.

And i just don't by that you think he's using up 4,500 kcals / day.

Also point me in the direction of any pro bodybuilder that uses 30% Fat.

For any of us thats HIGH FAT. and yes 15% is easily attainable at 5,500 kcals. Would i have many people eating that much. Not typically cause hardly anyone would ever need that much.

I'm done. I've made my points!!!


He wasn't eating any where close to what he thought. Any way. And i'm perfectly fine with what he's doing if he likes. I'd up the pro and carbs and lower that fat but oh well.

Dirk, someone that has a really active job can burn an insane amount of calories. 4500 calories a day is not something totally unbelievable. I remember reading how pioneers exploring the west would eat 10,000 calories a day because they would be burning that much just by working all day.

Unless you're eating egg whites, I don't see how you can get 15% calories from fat. For example, it's impossible to get under 18% calories from fat when eating ONLY chicken breasts and oatmeal, no matter how much oatmeal you eat. Maybe if you're only eating egg whites it would be possible, and something lower in fat than oatmeal. I don't honestly see the point doing this. It leaves out all sorts of things like fish oil, steak, ground beef, egg whites, salmon, etc. What good is a diet like that? As to bodybuilders that eat high fat, I have no clue...Ronnie says low fat is no good for bulking, but I don't know exact numbers he means. I wouldn't base my workouts on what the pros do, and I wouldn't base my diet on what the pros eat, either.

 

[DirkMoneyshot]

Your correct - i wouldn't base it on their workouts or diets. But as many as i've talked to most are fairly low fat. Especailly when cutting.


But think about how you would do it:

Protein Powders have no Fat -
Most carbs have no fat potato, rice (i know brown does), sweet potato. ect. Vegtables for that fact. Fruit ect ect.

Egg Whites, 93% Lean Beef, Chicken Breast, Tuna Fish ect. You can easily go low fat. There is a ton of choices

I understand what your saying but i just feel that anything really above 100g of Fat / day isn't needed. You would be better of getting more protein in.

But we'll stop now.

 

[rubberduckyo]

Also point me in the direction of any pro bodybuilder that uses 30% Fat.

You're joking right?

 

[DirkMoneyshot]

Joking - Yeah there are a few, but most typically go a lot lower than that.

Your much better off getting your extra kcals through Protein and carbs