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  1. #1
    Registered User twelvetenz's Avatar
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    Need some advice on my diet

    I'm relatively new to this and have put together a diet plan but I think it could be optimized so hoping some experience here could help me improve it.

    Male, 36yo, 168lb, 5,9: TDEE - 2087

    Currently lifting at home for 6 weeks and following the Fierce 5 Dumbell program

    My goal is to put on a little weight and build muscle. Since starting the program and diet 6 weeks ago I've put on about 4-5 pounds in weight.


    Breakfast: 5 egg white, 1 egg yolk scramble with spinach and a slice of wholewheat toast. omega 3 capsules, multivitamin

    Snack: Protein bar or 1 scoop protein shake

    Lunch: 100g tuna sandwich on 2 slices of wholewheat bread with low fat mayo.

    30 mins pre workout: banana, 1 scoop protein shake, 2 spoons natty peanut butter with ricecakes

    Intra workout: BCAA drink

    Postworkout: 1 scoop protein powder in 1 scoop cream of rice. 3g creatine

    Dinner: 150g chicken breast grilled, brown rice/potatoes, greens

    Pre-bed snack: 300g low fat cottage cheese

    Drinking 3-4 litres of water a day.

    Total calorie count is roughly: 2600 (42% protein, 33% carbs, 26% fat approximately)

    Admittedly on the days I don't train I sometimes miss the BCAA's, pre/post workout shakes and creatine. The food intake stays pretty consistent everyday.

    I've a pretty hectic work life so maximizing my time to produce the best results is really what I'm looking for.

    Any and all advice very much appreciated!

    Cheers
    Last edited by twelvetenz; 06-19-2022 at 05:24 AM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    I prefer to use grams of macros - e.g. 1.6g of protein per kg of lean body mass. Percentages can change the macros in meaningless ways when you change the total calories.

    It seems fine though although you don't need to worry about pre and post workout timing if you are eating at least 3 meals a day. Also there is no value that I know of in BCAAs if you are getting adequate protein over the long term.
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  3. #3
    Registered User twelvetenz's Avatar
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    Originally Posted by SuffolkPunch View Post
    I prefer to use grams of macros - e.g. 1.6g of protein per kg of lean body mass. Percentages can change the macros in meaningless ways when you change the total calories.

    It seems fine though although you don't need to worry about pre and post workout timing if you are eating at least 3 meals a day. Also there is no value that I know of in BCAAs if you are getting adequate protein over the long term.
    Thank you for the response. It works out about 250g protein, 220g carbs, 75g fat
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  4. #4
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    Originally Posted by twelvetenz View Post
    Thank you for the response. It works out about 250g protein, 220g carbs, 75g fat

    Solid!
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  5. #5
    Train hard play harder Tommy W.'s Avatar
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    You need to monitor your waistline. Keep measurements at the navel. If this measurement starts growing more than a little bit you’re taking in too many weekly calories and need to cut back. Probably your carbs and protein could come down a little bit if you need to but definitely keep track of your fat and don’t let it get out of control
    If you don't get what you want you didn't want it bad enough
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  6. #6
    Registered User twelvetenz's Avatar
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    Originally Posted by Tommy W. View Post
    You need to monitor your waistline. Keep measurements at the navel. If this measurement starts growing more than a little bit you’re taking in too many weekly calories and need to cut back. Probably your carbs and protein could come down a little bit if you need to but definitely keep track of your fat and don’t let it get out of control
    Thanks for the advice I'll keep an eye on that! I was thinking about switching to a 30 day cut as I have a holiday coming up. What would be the best way to adjust my existing diet for a cut?
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by twelvetenz View Post
    Thanks for the advice I'll keep an eye on that! I was thinking about switching to a 30 day cut as I have a holiday coming up. What would be the best way to adjust my existing diet for a cut?
    you want to figure how many calories you’re taking in now and what that effect has been on your weight for the last month. Take that calorie amount and figure your maintenance calories then take off 500 cal a day and sit there for a few weeks and see how it goes. Keep protein high.
    If you don't get what you want you didn't want it bad enough
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    Registered User RobHarrisjr's Avatar
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    Originally Posted by twelvetenz View Post
    Thanks for the advice I'll keep an eye on that! I was thinking about switching to a 30 day cut as I have a holiday coming up. What would be the best way to adjust my existing diet for a cut?
    While cutting you just wanna maintain around 20% caloric deficit, so as Tommy said, keep protein high, maybe remove some carbs. As u mentioned chicken grilled, I'd assume you are not using any sort of oil(even tho might be used with eggs for breakfast), but if you do, try to reduce that too. Frying oils are very calorie-dense, so if you are planning to cut I'd remove those first. Always can try airfrying or some other way to prep food.
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  9. #9
    The Jesus Crew 2nd_chance's Avatar
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    I see zero issues from your diet. But you're gonna need to graduate from that home dumbbell routine. It might be fine for a few weeks but your results will be very limited until you get to a proper gym with real weights, benches and racks.
    David
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  10. #10
    Registered User twelvetenz's Avatar
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    Originally Posted by RobHarrisjr View Post
    While cutting you just wanna maintain around 20% caloric deficit, so as Tommy said, keep protein high, maybe remove some carbs. As u mentioned chicken grilled, I'd assume you are not using any sort of oil(even tho might be used with eggs for breakfast), but if you do, try to reduce that too. Frying oils are very calorie-dense, so if you are planning to cut I'd remove those first. Always can try airfrying or some other way to prep food.
    Id say I use a tablespoon of vegetable oil max per day and use an air fryer religiously.
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  11. #11
    Registered User twelvetenz's Avatar
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    Originally Posted by 2nd_chance View Post
    I see zero issues from your diet. But you're gonna need to graduate from that home dumbbell routine. It might be fine for a few weeks but your results will be very limited until you get to a proper gym with real weights, benches and racks.
    Yea I know this is coming as I'm almost maxing out the weight I have at home. In fairness the results have been decent but it's about to plateau..
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  12. #12
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    yes
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