How bad is my diet !

[M3rlin11]

Hello brothers I wanted to post my diet and see how bad it was and if anyone has suggestions for it! I’m about 175-180 depending the time and day my goal is to be fucking ripped lol but I am lacking on the ripped aspect I look good and have good size arms I’m currently all natural and do from time to time get asked what I’m on which definitely boost my confidence quite a bit any ways I’m 5”11 175 and my node section is lacking here is my diet any advice would help! Thanks brothers
Breakfast:6eggs,1.5cups of oats, 1tsp coconut oil
snack:25gram whey protein shake
lunch: 8oz ground beef, 1cup spinach, 1/2cup jasmine rice
snack: 4eggs (sometimes 1/cup oats if I’m pumping in the evening)
dinner:12oz flank steak

will take any suggestions any I’m currently PED free my total test is 519 while my free is 17.1 would love to hear if you think I should start up on the good stuff

[JohnMcc]

How old are you? Any progress pics,? How much do you want to weigh in this "ripped" state you want to achieve?

[M3rlin11]

I’m 29 currently working on posting pics. And I wanna be “700lbs ripped” lol jk that’s a big Lenny quote. But I wouldn’t mind sitting at 185 190 looking solid. Whenever I get to that size my arms blow up but so does my stomach.

[overfiddy]

For growth you need more food. Carbs are low . Have you run your caloric requirements?

[German89]

What's your total caloric intake?

I need carb, protein and fat break down.

You're probably only getting roughly 2200 calories

[Biggaintime]

I picture with your face cropped out would be great. That way we see what kind of condition your in

43413

[Biggaintime]

To be clear you want to be ripped. Not add weight

[M3rlin11]

Protein 231g
carbs 194g
fiber 23g
sugar 23g
fat 121g
calories 2823
I will post pics tonight or am I have some tattoos I have to edit out lol and yes I want to more cut I have a thicker meaty build.

[German89]

You might uhh.. wanna cut your fats down. By like maybe 40g

[German89]

You might uhh.. wanna cut your fats down. By like maybe 40g

Get the leanest ground beef you can. Or swap to chicken

[maxmuscle1]

Hello brothers I wanted to post my diet and see how bad it was and if anyone has suggestions for it! I’m about 175-180 depending the time and day my goal is to be fucking ripped lol but I am lacking on the ripped aspect I look good and have good size arms I’m currently all natural and do from time to time get asked what I’m on which definitely boost my confidence quite a bit any ways I’m 5”11 175 and my node section is lacking here is my diet any advice would help! Thanks brothers
Breakfast:6eggs,1.5cups of oats, 1tsp coconut oil
snack:25gram whey protein shake
lunch: 8oz ground beef, 1cup spinach, 1/2cup jasmine rice
snack: 4eggs (sometimes 1/cup oats if I’m pumping in the evening)
dinner:12oz flank steak

will take any suggestions any I’m currently PED free my total test is 519 while my free is 17.1 would love to hear if you think I should start up on the good stuff

Looks decent. Definitely whey isolate, egg whites, lean cuts of meat and fish. High water intake and true fasted cardio AM helps with getting ripped. Hopefully you post up quite a bit and a lot of help will come your way.

Max


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[M3rlin11]

Switching to chicken starting Monday for lunch in exchange for the ground beef (it’s fucking my stomach up neways) should I keep he chicken at 8oz or go higher?

[M3rlin11]

So I switched to tilapia and chicken and leave the flank for dinner.


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[German89]

Switching to chicken starting Monday for lunch in exchange for the ground beef (it’s fucking my stomach up neways) should I keep he chicken at 8oz or go higher?

Sometimes I eat 12 oz of chicken. It doesnt matter. Just hit your protein

[German89]

What are your macros at now? Did you cut some of your fats back?

[German89]

You gotta cut about 6 of those eggs out
That coconut oil can get on
And you can probably drop some of that Flank too

People dont understand how easy diet is. You're over thinking. You're getting a lot of fats. You either go keto and dont eat carbs or, eat like a bodybuilder. Pitter patter!

[M3rlin11]

You gotta cut about 6 of those eggs out
That coconut oil can get on
And you can probably drop some of that Flank too

People dont understand how easy diet is. You're over thinking. You're getting a lot of fats. You either go keto and dont eat carbs or, eat like a bodybuilder. Pitter patter!

Lol I know I’m indecisive. I’m doing 8oz chicken for lunch then around for I do a pre workout meal with 4eggs and half cup of oats Should I cut out the 4eggs like your saying and go with a cup of oat pre workout then a flank for dinner.


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[German89]

You're not making sense.

I dont care about time of day you're eating

List:
Meal 1
Meal 2
Preworkout
Post workout

Portions.
Macros.

Then we can help.

Please use grammar. Its extremely hard understanding a huge paragraph as well.

[Drillit]

Lol I know I’m indecisive. I’m doing 8oz chicken for lunch then around for I do a pre workout meal with 4eggs and half cup of oats Should I cut out the 4eggs like your saying and go with a cup of oat pre workout then a flank for dinner.


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Cut fats way down if you wanna be ripped. Like maybe 15g direct fats per day. Let the rest of your fats come from LEAN protein sources. I’d also cut the whole eggs out.
Oats are not what you want for pre workout. Fast carbs there and post workout.

Stick around here and get to know people. A lot of good people here willing to help each other out.

Let’s see your whole day. Laid out meal by meal.

[M3rlin11]

Cut fats way down if you wanna be ripped. Like maybe 15g direct fats per day. Let the rest of your fats come from LEAN protein sources. I’d also cut the whole eggs out.
Oats are not what you want for pre workout. Fast carbs there and post workout.

Stick around here and get to know people. A lot of good people here willing to help each other out.

Let’s see your whole day. Laid out meal by meal.

43872





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[M3rlin11]

7:00am 6eggs
7:50am 1.5 cup oats
9:00(protein shake sometimes)
9:00(1cup pistachios)
12:30(8oz chicken 1/2cup jasmine rice
4:00( 4eggs 1/2cup oats
5:00 gym
6:30 25 to 50g whey shake
Around 7 to 8 12oz flank steak



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[German89]

Dude.. cut your fats

No whole eggs for the first meal. Have it with rice or oats.

Drop the nuts. You dont need them

Cut the fats before the gym. So either cut those four eggs or the Nuts.

Drop 40g of fats.

Drop 20g this week and then in a week and a half or 2 weeks drop another 20.

[ksm88]

Here I’ll save you the trouble... Look up Renaissance Periodization and Buy a diet from them. It’s not expensive and it will teach you how to eat a low fat diet.

[Drillit]

7:00am 6eggs
7:50am 1.5 cup oats
9:00(protein shake sometimes)
9:00(1cup pistachios)
12:30(8oz chicken 1/2cup jasmine rice
4:00( 4eggs 1/2cup oats
5:00 gym
6:30 25 to 50g whey shake
Around 7 to 8 12oz flank steak



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German is right. Your fats are really high. You won’t get shredded like that. Also, fast carbs post workout. I’m going to give you an example of a days meal layout. It’s long winded but gives you an idea of nutrient timing.

I’ll send it via PM.

[Sqwuidd]

Cut fats as said

increase protein bro
just fuckin eat protein as much as possible and not protein shakes -- chicken !! turkey meat is one of my faves
bison meat is good
steak is also a good protein source but is rough on digestion if eaten too much- i eat red meat like 1x a week - rest of week is chx turkeymeat and almonds as snacks

i am not striving to be ripped as you are so i eat more fats daily but if ya wanna drop baby fat - eat minimal fats per day

also increase your cardio to burn excess fat as well (not sure what your training regiment is)

eating is difficult but once you get a system going its easy - it becomes a routine
being indecisive is a shitty quality when it comes to diet -- nail the diet down and stick to it
1 cheat meal a week - NOT CHEAT DAY ! 1 blowout meal so save it for something good

[German89]

Here I’ll save you the trouble... Look up Renaissance Periodization and Buy a diet from them. It’s not expensive and it will teach you how to eat a low fat diet.
Why would anyone buy a diet. That's foolish. Just learn how to balance your macros.

The kid has 2 options drop fats or drop carbs. It's up to him.

Eating in a overall caloric deficit and adding cardio in will aid fat loss. So. Until OP drops one or the other, there will be no change in body composition.

Good luck OP. I've said what I needed to say. Diet is easy. Learn how to count calories/macros (which you are doing). Be consistent with diet and training and you'll notice change.

OP have your fitness pal divide your macros for you so.. say you wanna hit X amount of cals, then tell it you want 40% of it to be protein, 30% to be carbs and 30% fats or. 50% protein, 30% carbs, 20% fats. Whatever you want it set to be want it to be, just stay within those calories.

Now, you will have to do some home workout, find a calculator, and find out how many calories you SHOULD be eating. Then slowly drop those calories to be in deficit and slowly increase cardio.

[Sqwuidd]

Why would anyone buy a diet. That's foolish. Just learn how to balance your macros.

The kid has 2 options drop fats or drop carbs. It's up to him.

Eating in a overall caloric deficit and adding cardio in will aid fat loss. So. Until OP drops one or the other, there will be no change in body composition.

Good luck OP. I've said what I needed to say. Diet is easy. Learn how to count calories/macros (which you are doing). Be consistent with diet and training and you'll notice change.

OP have your fitness pal divide your macros for you so.. say you wanna hit X amount of cals, then tell it you want 40% of it to be protein, 30% to be carbs and 30% fats or. 50% protein, 30% carbs, 20% fats. Whatever you want it set to be want it to be, just stay within those calories.

Now, you will have to do some home workout, find a calculator, and find out how many calories you SHOULD be eating. Then slowly drop those calories to be in deficit and slowly increase cardio.

Bro I wanna buy muscles - you got em for sale ?


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[German89]

Bro I wanna buy muscles - you got em for sale ?


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Lol. Yeah. It's called synthol ;)

[Sqwuidd]

Lol. Yeah. It's called synthol ;)

Can you tell me a sponsor here that has it ? Domestic preferably :) USA domestic not Canadian . Ew lol


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[Cmack053]

Im also firmly against using a protein shake as a meal replacement. If anything ill have a shake directly after my post workout meal and one after my meal before bed.
And wow im in the wrong buisness. .i couldve been selling diet layouts this whole time haha fml
Right o tha line!!

[German89]

Im also firmly against using a protein shake as a meal replacement. If anything ill have a shake directly after my post workout meal and one after my meal before bed.
And wow im in the wrong buisness. .i couldve been selling diet layouts this whole time haha fml
Right o tha line!!

Righhhtt!!!

Honestly, should be getting paid for this shit!

I dont even fuck with protien shakes. Waste of money

[maxmuscle1]

Cut fats as said

increase protein bro
just fuckin eat protein as much as possible and not protein shakes -- chicken !! turkey meat is one of my faves
bison meat is good
steak is also a good protein source but is rough on digestion if eaten too much- i eat red meat like 1x a week - rest of week is chx turkeymeat and almonds as snacks

i am not striving to be ripped as you are so i eat more fats daily but if ya wanna drop baby fat - eat minimal fats per day

also increase your cardio to burn excess fat as well (not sure what your training regiment is)

eating is difficult but once you get a system going its easy - it becomes a routine
being indecisive is a shitty quality when it comes to diet -- nail the diet down and stick to it
1 cheat meal a week - NOT CHEAT DAY ! 1 blowout meal so save it for something good

I love that you said- 1 cheat MEAL and not a cheat day~ I don’t even allow my clients any cheat meals for 6 weeks just to see if they can handle the training. Once someone trains and has the experience, then they know when they can cheat. Some people can fall off their training because of one cheat day. I agree to lower your fats. Just because there are healthy fats and good for you, they are still fat.

Max


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[M3rlin11]

Im also firmly against using a protein shake as a meal replacement. If anything ill have a shake directly after my post workout meal and one after my meal before bed.
And wow im in the wrong buisness. .i couldve been selling diet layouts this whole time haha fml
Right o tha line!!

I stay away from shakes as well only after workouts mostly that why I had added so many eggs to my diet you can get a dozen for 99cents where I’m at cheap protein I figured. And thanks everyone for more wisdom !


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[joko123]

This thread takes me back to my bodybuilding.com days. Thanks for the throwback OP. move more eat less is typically solid Advice when trying to lean out


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