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 Shall we have a diet/workout post?, To Help Each Other.

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alien9
post Jun 25 2012, 11:03 PM

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QUOTE(num123 @ Jun 24 2012, 04:42 PM)
Hi i am looking for some advice from sifus here. my objective is to cut down and lose fat right now, and i have came up with a diet plan

morning 7am: 2 slices bread, small bowl oat, protein shake
pre workout 930am: 2 apples
post workout 1230pm: 1 whole chicken breast, 1medium sized potato, fresh raw veges, protein shake
lunch 4pm: 2 slices of bread, half a can of tuna, protein shake
dinner 7pm: 4 egg whites, fresh raw veges
before going to bed 1130pm: protein shake

is the above diet plan okay for my objective? do i need to consume more carbs on the weekend to make sure my body has enough?

plan to follow this for a month starting july, then decide whether to continue or to bulk up.
*
I wonder whether your protein shake is 1 serving or... If it is 1 serving, then you consume 100g of protein from shake alone. Correct me if I'm wrong here.
If you already know your macro nutrition ratio and your daily diet meets the ratio, then it is good enough.

And I'm wondering, why don't you just decide whether to bulk or cut?
alien9
post Jun 28 2012, 01:42 PM

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QUOTE(ernest0205 @ Jun 28 2012, 11:13 AM)
4eggs and 2yoghurt? does it work ?
*
If you only want the protein value, 4 eggs with 6g protein each can replace whey in terms of protein value.
alien9
post Jun 29 2012, 11:44 PM

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QUOTE(Dominion101 @ Jun 28 2012, 06:17 PM)
» Click to show Spoiler - click again to hide... «

*
Your meal is enough or not is depending totally on your daily calorie requirement and daily macro nutrition requirement. If you need 140g of protein per day, you need to consume 140g per day. You need to count calorie because without doing so, you wouldn't know whether what you ate is enough or not.

Added on June 29, 2012, 11:47 pm
QUOTE(Dominion101 @ Jun 29 2012, 05:28 PM)
oh...okey...how many hours do we need to eat before workout ? i mean, if i take lunch at 1.30 p.m ...can i do my workout at 5.00 p.m ?
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2-3 hours after you consume your meal should be ok for you to exercise. What you need to make sure is that your stomach isn't full or you might vomit all the food in your stomach and it is not a very good scene in the gym

Added on June 29, 2012, 11:49 pm
QUOTE(BlueBean @ Jun 29 2012, 08:32 PM)
it depends on the food you are eating.
but whatever you're eating, working out at 5pm is kinda late.
*
There is no late or early time to workout. If you feel like working out at 4 am, do it. As long as you feel that you want to workout, not being force to workout. Actually, late evening is a good time to workout as test hormon are at its highest at that time; which is a very good thing. I've seen a video about it, maybe I'll upload it here.

This post has been edited by alien9: Jun 29 2012, 11:49 PM
alien9
post Jul 2 2012, 06:27 PM

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QUOTE(Dominion101 @ Jul 2 2012, 05:28 PM)
hey guys...is it ok for me to workout in the afternoon and the next morning go jog/sprint training ? if cant then how if i just go for some light jog ? is it ok ?
*
You can, it is called active recovery. Compared to passive recovery, it is said that active recovery can increase the recovery rate of muscle (means DOMS will heal faster etc). Tried swimming once after a good leg workout and the DOMS subsides quicker than it should be.

Added on July 2, 2012, 6:28 pm
QUOTE(gannicholas @ Jul 2 2012, 01:52 PM)
Hello, lunch
I gained 2kgs in one week, ate alot
Decided to reduce on carbs + calories
Skinless chicken leg smile.gif [attachmentid=2925372]
*
How much protein / carb / fat in that meal?

This post has been edited by alien9: Jul 2 2012, 06:28 PM
alien9
post Jul 3 2012, 12:27 PM

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QUOTE(gannicholas @ Jul 2 2012, 09:09 PM)
i'm sorry i have no idea when it comes to calculating  shakehead.gif
*
Just giving you a video about importance of calorie counting. My take on it, if you don't count, you didn't going to know whether you already hit your macro or not, whether you already hit your daily calorie intake or not, you might even exceed your calorie surplus eventhough you are eating clean and reduce your carbs.
alien9
post Jul 8 2012, 02:53 AM

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QUOTE(gnetey @ Jul 3 2012, 05:33 PM)
learning to count for diet plan.
think i might get some advise here.

i have go thru a lot diet plan from bodybulding web there. and still confuse
take example from link below
http://www.bodybuilding.com/fun/hd-abs-the...ching-diet.html

the writer only care about this 4 factor below.
Calories
Fat
Carbs
Protein

my question:
is it sugar equal to carbs???
coz i see some ppl when they list down their diet intake
they dont put carbs in the list but i see sugar.
*
Sugar is a simple carbs. I don't know why they list their diet like that.

QUOTE(Dominion101 @ Jul 7 2012, 10:45 PM)
hey guys...i just checked my body fat percentage, 13.8% ...is it good or should i decrease my BF% to under 10% ? btw, i'm 19 years old...2 weeks ago when i started doing workouts, my BF% was 14.9...now 13.8 ...i read some articles it says that losing fat and building muscle are different things...should i build muscles at this BF% or continue reduce the BF% till i get under 10%?
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If I were at your BF%, I would consider bulking as my phase. Why? Because there isn't much to show if you are not so muscular and at 10% bf. Yes, you can show your six packs, your veins at arms, a little bit of pec but that's it. If you pack some pounds of muscle, then you cut to 10%, your physique would be damn impressive.
alien9
post Jul 9 2012, 07:28 PM

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QUOTE(gannicholas @ Jul 9 2012, 03:40 PM)
Okay, it cant be that much. I think i got my calculations wrong, i'll prob state down the weight and amount of ingredients before cooking  ohmy.gif
Thanks dan!!
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That is the problem if you don't have the exact measurement for everything you put into your food; and different brand of items have different nutritional info. For instances, if your beef knuckle is 98% lean, that is pure protein but if it is not, then not so much of protein and some fats. It is just an example, you get the drill.
alien9
post Jul 13 2012, 01:05 AM

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QUOTE(alanlwc @ Jul 13 2012, 12:32 AM)
Breakfast (8am)                                                Calories  Carbs  Fat  Protein
Eggs - Hard Boiled Egg Whites (No Yolk), 5 egg  85  1  1  20 
Egg, Hard Boiled - Hard Boiled Egg, 1 large egg  70  1  5  6
Bread - Whole-wheat, toasted, 1 slice                  69  13  1  3 
Planters - Crunchy Peanut Butter, 1 tbsp (32g)  90  4  8  4 

                                                            314  19  15  33 

Snack(10am)

Elite Whey Protein Isolate 1 scoop  117  2  2  24
Lunch (12pm)
Tomatoes, Roma - Raw, 2 medium  70  14  0  2
Lettuce - Iceberg (includes crisphead types), raw, 1 cup shredded  10  2  0  1
Raw - chicken breast skinless raw, 1.75 cup      201  0  5  37
                                                            281  16  5  40 
Dinner (7pm)
Raw - chicken breast skinless raw, 1.75 cup  201  0  5  37
Ayam Brand - Tuna Chunks In Water, 129 g (drained weight)  135  0  2  32 


Snacks
(pre and post work out 1 scoop each)
Elite Whey Protein Isolate 1 scoop  117  2  2  24
Elite Whey Protein Isolate 1 scoop  117  2  2  24
   
Totals  1,282  41  33  214
Guys what do you think of my diet plan?
I am 210lbs 186m
Planning on low carb high protein diet. (cutting while minimizing muscle loss)
*
For the bolded part:
1. Take the yolk. It is very good for the body.
2. You eat raw chicken breast?
3,4. You are taller than me but with the same weight as me. So I'm guessing that your calorie maintenance should be somewhere around 2800kcal. The thing is that, you consume just 1,300kcal which is only 48% of your calorie maintenance. If you are planning to stick with this diet, then you will not minimize your muscle loss but instead promoting it to happen.

My suggestion, eat minimum of 80% of your calorie maintenance. If your calorie maintenance is 2800kcal, eat at least 2240kcal.
alien9
post Jul 13 2012, 11:14 PM

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QUOTE(kicksense @ Jul 13 2012, 11:09 PM)
It's really hard nowadays to see someone diets without supplement. I admit that by using supplement, it easier to hit ur macro. smile.gif
*
I'm not using any supplements at the moment; and I can hit my macro easily.

Added on July 13, 2012, 11:19 pm
QUOTE(alanlwc @ Jul 13 2012, 02:01 AM)
1. but i have ppl telling me that 1 yolk per day is.more than ur max cholesttol per day. dats y i was reluctant to eat it.

2. sorry my bad! steamed chicken without any seasoning.

3. i know my calories are prob too low but i dunno why 1.5k calories made me full the whole day. mind sharing ur diet plan for 2.8k?

hows ur bf like bro?  mine now wud.prob be ard 20%
*
1. Are those people are some sort of nutritionist or does they have any ample knowledge on it?
2. Owh, ok. Thought that you ate raw chicken. Haha.
3. How do you separate your meal? 3 times a day? 2 times a day? Because my lunch would be 1K kcal and my dinner would be 1K kcal with total of 2K kcal, 80% from my calorie maintenance. It is not that hard you know.

BF %? Last time I check, somewhere around 35++ but using BEI. Will buy a fat caliper to take a more accurate measurement.

This post has been edited by alien9: Jul 13 2012, 11:19 PM
alien9
post Jul 14 2012, 12:14 AM

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QUOTE(kicksense @ Jul 14 2012, 12:10 AM)
Yes. Maybe it just me that make it hard to hit my macro. Alien9, would you mind to share some of your diet routine? Maybe i can learn something from yours.
*
Instead of asking me, how about we focus on you? What is your calorie and macro intake?
alien9
post Jul 14 2012, 01:45 AM

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QUOTE(kicksense @ Jul 14 2012, 12:48 AM)
I dont really count my macro intake but i try to consume more protein in my daily intake.

Morning:
4 or 5 eggs half cooked
Oat + raisin
Banana/Apple (or any fruits in my fridge)

Lunch:
Rice
Steamed chicken breast/sometime red meat (approx 350-400g)
Vege (sawi/spinah/cabbage/salad) , tomatoes/carrot

Evening:
4-5 Eggs half-cooked
Fruits (banana/apple or any fruits)

Dinner:
Similar to lunch

Supper:
Oat+raisin
Some fruits
Milk 250-350ml

*Normally workout before dinner. So my post-meal is dinner.

Age : 27
Height : 168cm

how about ur diet alien9? maybe i can copy some of ur daily meal. smile.gif
*
No, by what I meant is that how much calorie you need a day, and your macro nutrition intake. Mine is 2000kcal, 5% carb / 35% protein / 60% fat. <- this is the ratio for a Keto diet, which is not suitable for a normal diet because of the high fat content.
alien9
post Jul 18 2012, 12:27 AM

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QUOTE(GloryKnight @ Jul 17 2012, 09:04 PM)
I want to cut down my fats and weight lift for more muscles.

any recommendation?
*
Which one do you want to do first? Do you want to cut or bulk? Setting a definite goal will help you 'clearing' your path to it.
alien9
post Sep 20 2012, 11:40 PM

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QUOTE(dimetri86 @ Sep 20 2012, 09:53 PM)
As i eat my pre workout at 4.30pm and start training at 6.30pm i thought 2 hour is enough for the casein to digest, about mancis size maybe i should say around one piece chicken breast. one piece chicken breast have about 30g of
protein right? not sure as i get my info from here : http://lowcarbdiets.about.com/od/whattoeat...proteinfood.htm
*
It is either you have a very huge mancis for reference or your normal one piece chicken breast is too small. Which one of it?

Why do you need to depend on whey + casein where you can just increase your mancis size chicken breast to 4 times it size and it can gives the same amount of protein from both supps?
alien9
post Sep 21 2012, 09:04 AM

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QUOTE(dimetri86 @ Sep 21 2012, 08:50 AM)
sorry maybe i should say one piece chicken breast about 170g. i need whey or casein as i work in office, so cannot
simple eat when ever i want.
*
Yeah, that would be more precise rather than 'palm size meat' or 'mancis size chicken breast'. It is much easier to do calorie counting that way cause 100g cooked chicken breast is 23g so multiply it by 1.7 you got 39.1g protein.

Why do you need to eat in office since you can just consume that extra protein during your lunch and dinner? 50g of protein can be easily added to your diet by adding another >170g piece of chicken breast.
alien9
post Jan 20 2013, 09:05 AM

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QUOTE(NarutoKiubi @ Jan 20 2013, 03:27 AM)
can anybody give some advice on my diet. i'm doing this for cutting and eating around 3 hour intervals with each portion the size of my clenched fist

breakfast - milo, toasted whole wheat bread, peanut butter

pre lunch - tuna sandwich, chilled water

lunch , pre dinner, dinner,  - lean meat, fibrous vege(mostly chinese cabbage), chilled plain water

pre-workout(1/2  hour before workout - oats/LF milk/condensed milk added into the oats

post-workout - none. i eat dinner straight. is that ok? i eat apple/oranges after that though

supper - toasted whole wheat bread with peanut butter(skippy brand. is there a good alternative to this?)
also. my routine is upper/aerobic/lower alternatively from 6 days. rest on the 7th.

so far, i've been losing fat. (inspecting via reflection on mirror/measuring tape) without losing much weight

in your honest opinion, is my diet enough for me to cut fat?

so far it's ok. but will it be enough after my body goes into fat-saving mode?
thank you very very much for taking the time to read my question. smile.gif
*
for me, I couldn't know whether your diet is enough for you or not because I don't have any info to reference to. I don't know how much calorie you need a day (your calorie maintenance value).

But what I know is that you lack of protein in your diet. Lean meat once a day, tuna sandwich (a can of tuna?), milk, peanut butter (not the best brand) = my estimation is that maybe all of that is less than 100g protein. Which is good, if you are weighing 100lbs.

If this diet managed to get you to lose fat, it's ok maybe. But there's a way to be sure of losing fat by really tune your diet.
alien9
post May 13 2013, 06:37 PM

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QUOTE(Xp3rT @ May 13 2013, 07:41 AM)
Hi everyone, I need some advices on my diet, currently 63kg/173cm want to loss my belly fat and gain some muscles on chest/shoulder/arm at the same time.
had a clean eating for about 3 weeks, not sure is this appropriate but i limit my calories to 1700 per day.
Average carbs per day 120g, Protein intake 200g and fat below 40g. feel free to comment on my meals n thanks in advance  icon_rolleyes.gif

Breakfast:
45g mueslie/oat/granola
120ml semi-skimmed milk
half banana and berries,
half tablespoon peanut butter
100ml greek yogurt

Snack:
wholemeal bread with peanutbutter or apple
handful of granola

Lunch:
Grilled chicken breast 180g
mixed veges (bocolli/tomato/peas etc)

WORKOUT

Post-workout:
Myofusion probiotic 1scoop
semi-skimmed milk 100ml
half banana/berries

Dinner:
Grilled chicken breast 180g or lamb/beef steak
mixed veges or salad
a bit of rice/wholewheat pasta sometimes

Supper:
Myofusion probiotic 1scoop
semi-skimmed milk 100ml
half banana/berries
*
How much calorie is in this diet?
alien9
post May 13 2013, 07:04 PM

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QUOTE(Xp3rT @ May 13 2013, 06:59 PM)
around 1700-1800kcal based on myfitnesspal, i keep track everyday.

is that too much or too low? as i want to get rid of that layer of belly fat.
*
Too low or too much is all depend on your body. If you ask me, according to my body, 1.8k kcal is too low, as I consumed 2.9K kcal to maintain my body weight.

What is the purpose of you counting the calorie in your diet?
alien9
post May 13 2013, 07:23 PM

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QUOTE(Xp3rT @ May 13 2013, 07:16 PM)
To create calorie deficit, thats what others and health mag told me to do so. I'm not sure whether this is the correct way.
*
That is correct. You need calorie deficit to lose weight, as simple as that. But how do you get the deficit? There must be a number to be deducted with your 1.8K kcal calorie intake to get the deficit.

Mathematically,

X - 1800 kcal = calorie deficit/calorie surplus.

What is your X?
alien9
post May 22 2013, 11:28 PM

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QUOTE(94brian @ May 22 2013, 10:09 PM)
2 meals a day...

wake at 12pm
prepare and get clean up

12.30pm
1 and a half small bowl rice
chicken
vegetable
eggs(1 and a half i presume)

6-7pm
1 and a half small bowl rice
chicken
vegetable
eggs(1 and a half i presume)
ok ka i eat like that?
trying to cut weight/maintain...

my maintain TDEE is 2006k/cal,fat loss 1605k/cal
*
1. Cut weight or maintain? Which one is the current goal? TBH, you can have those two goals together as they are opposite of each other.
2. Good that you found out your TDEE. Then the next step is to count your daily food intake and make sure you consumed according to your goal.
alien9
post May 22 2013, 11:54 PM

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QUOTE(94brian @ May 22 2013, 11:48 PM)
thanks for the reply!
dont know man,i feel like im lack of motivation.
i wish to lose my weight,currently 73kg with 165cm hight now,a little fat,considered big sized,33cm waist size...
i used to gym 5 days a week,about 1 month,now just lose my motivation,cant find any friend to gym with...
so maybe think of diet now...and oh ya,i don't excersice at all this day...

a little difficult to track,cuz i don't know what my parent cook contain how much calories...
just try to avoid fatty meat like pork and oily food now...what i do now just 'agak-agak' only...
but fortunately or unfortunately im maintaining my weight for months now...
maybe i should cut my rice intake ? or excersice was the only way to lose weight?
*
Well, you can diet without doing exercises and still losing weight that's for sure.

But tell me, how do you calculate your TDEE? Is something something multiply something then you get BMR. Then you multiply with your activity level to get TDEE right? Well, the lesser you exercises, the lesser the activity multiplier thus the lower your TDEE. So what's the matter with TDEE?

The lesser your TDEE, the harder you are at weight loss. It's that simple. Do you want to eat very less amount of food in order to lose weight? With that technique, you'll starve and then Meal Replacement Products' agent will come find you shakehead.gif


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