Reply
Results 1 to 13 of 13
  1. #1
    Registered User billockdj's Avatar
    Join Date: Oct 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    billockdj is on a distinguished road. (+10)
    billockdj is offline

    How's My Diet? 21 Male, 193, 6'2

    21, Male, 6'2, 193lb - Lifting Weights 4x weekly + 3 mile runs 1x weekly. I'm currently only supplementing with creatine.

    I'm looking to put on muscle mass, not too concerned about "lean" as long as I don't put on too much BF.

    Here's what I eat in a day:

    Meal prep: 553 calories, 36g protein
    1lb chicken: 1085 calories, 123g protein
    1lb pasta: 600 calories, 23.1g protein
    1 cup macadamia nuts: 718 calories, 8g protein
    Protein shake: 300 cals, 20g protein

    Totals-
    Protein: 210g
    Cals: 3256

    Thoughts?

    Edit:

    Here's some pictures of my current frame:

    ibb.co/2YV9jwS
    ibb.co/Z1YWwFQ
    ibb.co/tmPWgRW
    ibb.co/WkKNMcC
    Last edited by billockdj; 10-22-2020 at 03:00 PM.
    Reply With Quote

  2. #2
    team ketchup AdamWW's Avatar
    Join Date: Mar 2006
    Location: Seattle, Washington, United States
    Posts: 21,145
    Rep Power: 111176
    AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000)
    AdamWW is offline
    How lean are you right now? You likely need to lose some fat if you're already 193lb and haven't been lifting.
    The power of carbs compels me!
    Reply With Quote

  3. #3
    Registered User billockdj's Avatar
    Join Date: Oct 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    billockdj is on a distinguished road. (+10)
    billockdj is offline
    I can't quite give you a BF%. Here's some recent pictures of me. Let me know if these don't give you enough to interpret.

    ibb.co/2YV9jwS
    ibb.co/Z1YWwFQ
    ibb.co/tmPWgRW
    ibb.co/WkKNMcC
    Reply With Quote

  4. #4
    team ketchup AdamWW's Avatar
    Join Date: Mar 2006
    Location: Seattle, Washington, United States
    Posts: 21,145
    Rep Power: 111176
    AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000)
    AdamWW is offline
    Originally Posted by billockdj View Post
    I can't quite give you a BF%. Here's some recent pictures of me. Let me know if these don't give you enough to interpret.

    ibb.co/2YV9jwS
    ibb.co/Z1YWwFQ
    ibb.co/tmPWgRW
    ibb.co/WkKNMcC
    You'd benefit from losing some bodyfat.

    My suggestion would be to drop about 15-20lb before you start focusing on 'bulking up'.

    If you haven't been lifting, you'll still be able to gain muscle while you drop some fat off.
    The power of carbs compels me!
    Reply With Quote

  5. #5
    Registered User billockdj's Avatar
    Join Date: Oct 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    billockdj is on a distinguished road. (+10)
    billockdj is offline
    Originally Posted by AdamWW View Post
    You'd benefit from losing some bodyfat.

    My suggestion would be to drop about 15-20lb before you start focusing on 'bulking up'.

    If you haven't been lifting, you'll still be able to gain muscle while you drop some fat off.
    Okay, so I should eat at 100 cal deficit while keeping my protein intake high?
    Reply With Quote

  6. #6
    I'm huge in Japan! xsquid99's Avatar
    Join Date: Aug 2013
    Location: Stanwood, Washington, United States
    Posts: 4,183
    Rep Power: 31969
    xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000)
    xsquid99 is offline
    Originally Posted by billockdj View Post
    Okay, so I should eat at 100 cal deficit while keeping my protein intake high?
    You should be at a 500+ cal deficit. And 0.8g of protein per lb of bodyweight daily is all you need.

    Pick a calorie target (2300 is probably good), stick with it for a few weeks and see how you're weight responds. Adjust your intake as required until you're losing 1-2 lbs per week.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
    Reply With Quote

  7. #7
    Registered User billockdj's Avatar
    Join Date: Oct 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    billockdj is on a distinguished road. (+10)
    billockdj is offline
    Originally Posted by xsquid99 View Post
    You should be at a 500+ cal deficit. And 0.8g of protein per lb of bodyweight daily is all you need.

    Pick a calorie target (2300 is probably good), stick with it for a few weeks and see how you're weight responds. Adjust your intake as required until you're losing 1-2 lbs per week.
    Okay. What should my target BF % be?
    Reply With Quote

  8. #8
    Registered User snailsrus's Avatar
    Join Date: Apr 2016
    Age: 29
    Posts: 6,431
    Rep Power: 87421
    snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000) snailsrus has a brilliant future. Third best rank! (+40000)
    snailsrus is offline
    Originally Posted by billockdj View Post
    Okay, so I should eat at 100 cal deficit while keeping my protein intake high?
    try 1/2 cup of nuts.... cause 1 cup of macadamia nuts is higher than 718, It’s 962 cals. I’ve never heard of anyone doing a whole cup of nuts, that’s quite a bit of saturated fat

    Also eat veggies good lord
    Last edited by snailsrus; 10-22-2020 at 03:39 PM.
    Insta is username snails.r.us
    Reply With Quote

  9. #9
    Registered User Strawng's Avatar
    Join Date: Aug 2016
    Age: 26
    Posts: 3,130
    Rep Power: 60699
    Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000) Strawng has much to be proud of. One of the best! (+20000)
    Strawng is offline
    Originally Posted by snailsrus View Post
    try 1/2 cup of nuts.... cause 1 cup of macadamia nuts if higher than 718, It’s 962 cals. I’ve never heard of anyone doing a whole cup of nuts, that’s quite a bit of saturated fat

    Also eat veggies good lord
    This. Good Lord, do you actually not eat any fruits or vegetables? & definitely start losing weight, OP. Don't concern yourself with getting to a certain body fat percentage for now, just lose 1-2 lbs per week while making progress on your lifts. If your lifts stall out and you've lost at least 15 lbs or so, then you can consider a slow bulk.
    Reply With Quote

  10. #10
    Registered User billockdj's Avatar
    Join Date: Oct 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    billockdj is on a distinguished road. (+10)
    billockdj is offline
    Originally Posted by Strawng View Post
    This. Good Lord, do you actually not eat any fruits or vegetables? & definitely start losing weight, OP. Don't concern yourself with getting to a certain body fat percentage for now, just lose 1-2 lbs per week while making progress on your lifts. If your lifts stall out and you've lost at least 15 lbs or so, then you can consider a slow bulk.
    The "meal preps" I eat in the mornings are chicken salads that have veggies and fruits mixed in. I think my take away is to go to around 2300 cals and 160g of protein daily for the next month or so.
    Reply With Quote

  11. #11
    team ketchup AdamWW's Avatar
    Join Date: Mar 2006
    Location: Seattle, Washington, United States
    Posts: 21,145
    Rep Power: 111176
    AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000) AdamWW has a reputation beyond repute. Second best rank possible! (+100000)
    AdamWW is offline
    Originally Posted by billockdj View Post
    The "meal preps" I eat in the mornings are chicken salads that have veggies and fruits mixed in. I think my take away is to go to around 2300 cals and 160g of protein daily for the next month or so.
    Sounds reasonable
    The power of carbs compels me!
    Reply With Quote

  12. #12
    I'm huge in Japan! xsquid99's Avatar
    Join Date: Aug 2013
    Location: Stanwood, Washington, United States
    Posts: 4,183
    Rep Power: 31969
    xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000)
    xsquid99 is offline
    Originally Posted by snailsrus View Post
    try 1/2 cup of nuts.... cause 1 cup of macadamia nuts is higher than 718, It’s 962 cals. I’ve never heard of anyone doing a whole cup of nuts, that’s quite a bit of saturated fat

    Also eat veggies good lord
    ^^^^ This. And don't measure nuts or similar shaped food items in "cups" either, measure them in grams. Cups are for measuring liquids or other items that are tightly packed liked flour.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
    Reply With Quote

  13. #13
    Registered User RapidFail's Avatar
    Join Date: Oct 2018
    Age: 50
    Posts: 887
    Rep Power: 5007
    RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500)
    RapidFail is offline
    Originally Posted by billockdj View Post
    The "meal preps" I eat in the mornings are chicken salads that have veggies and fruits mixed in. I think my take away is to go to around 2300 cals and 160g of protein daily for the next month or so.
    Glad to hear you're eating vegetables and fruit - that was my first concern. In a month you'll lose about 4lb of fat and probably another 2 or so of water weight. I think you could comfortably maintain a deficit for a good 3 months before re-evaluating. Try to lose no more than 1% of your body weight per week or you are likely to lose muscle - though more in the first week is OK because of aforementioned water loss.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts