Wanted some feed back on my diet - Diet & Nutrition

RE: Wanted some feed back on my diet

RAINier — Fri, 28 Nov 2025 10:12:49 +0000

I have been having the exact same amount of carbs right around 220g fat 15-20g and protein 230-250g. I have been using my fitness pal and track everything I eat so I am hitting my numbers pretty much perfect with in 1 or 2 grams every day. I have been doing this since the end May, I had one high carb day about a week and half ago. The numbers the guy helping me out had me hit were 400-450g of carbs 30-35g of fat and 160-170 protein

So are you gonna do anything about those numbers? Your fat numbers are seriously screwed up. Lower-carb = less than 100g of carbs a day. Make up the calories with fat on off days. Carbs are useless for you on off days. If you're at a deficit, you're not going to put on fat anyway.

RE: Wanted some feed back on my diet

dstyle02 — Fri, 28 Nov 2025 09:48:46 +0000

RE: Wanted some feed back on my diet

dstyle02 — Fri, 28 Nov 2025 09:29:49 +0000

I am about 2 and a half months out in these pics sorry it took me a little bit to get them on here. Right now my concern is not coming in lean enough.

RE: Wanted some feed back on my diet

RJ3607 — Fri, 28 Nov 2025 09:12:59 +0000

Carb cycling helped me once every 2 weeks, but only after week 6-8. Once you get into weeks 10-14, I was taking refeed days every 1.5 weeks.

I weighed 165ish lbs and was eating 600 high glycemic carbs, 35g fats, and 180g protein.

IMO, refeed days are absolutely beneficial.

RE: Wanted some feed back on my diet

RJ3607 — Fri, 28 Nov 2025 08:49:54 +0000

I have been working a guy at my gym with my diet. He competes in NPC shows, but I dont think he has ever placed in any, he has won a local show where he took the overall. I am dieting for a show in December and I am getting worried because I lost a bunch of weight during the first month of my diet but I've been holding right at 200 pounds for the last month and a half. My friend says I am right on track and doing fine but I am planning on coming into my show around 187 and I dont know if I am not losing it fast enough. I am 28 6'0 and 200lbs I started at 242 in the end of May. He has me eating 200g of carbs, 15-20g of fat, 230-250g of protein a day. He had me do one carb load day last week where I ate 450g of carbs, 30-35g of fat, and 160-170g protein. I've been talking to some other people and they think I need to cycle my carbs more. I was just looking for some feed back on what you guys thought just because I have pretty much everyone in my family going to see my show which will be my first and i dont want to look like crap.

Holy shit... only 15-20g of fat a day?

Honestly, i've read enough. I would find a new guy to get diets from immediately.

I would recommend the following macros for your current weight:

Fats 100g
Protein 300g
Carbs Whatevers left (Around 200g on workout days, and 100g non-workout days)

RE: Wanted some feed back on my diet

dstyle02 — Fri, 28 Nov 2025 08:21:04 +0000

I don't have any pics I'll take some today but as far as my carb cycle, the guy helping has had me at 200g of carbs a day since end of may except for last week he pulled me down to 180g of carbs for a week then gave me one day where I ate 450g of carbs. I am new to dieting but it's seems like everyone I talk to thinks I totally need to change up the way he has me dieting

RE: Wanted some feed back on my diet

RAINier — Fri, 28 Nov 2025 08:03:01 +0000

I'm telling you right now that you're not gonna hit 3% bodyfat. It's impossible without some kind of ridiculous drug use + starvation. Not going to happen.

What's your carb cycle schedule look like? What's your current bodyfat % (if you don't know, post a pic and it could be estimated).

I'd have you get much more fats on off days (but very little carbs). You need way more fats than that. You can go low on days you eat at a surplus, but you need your fats on off days.

RE: Wanted some feed back on my diet

dstyle02 — Fri, 28 Nov 2025 07:36:03 +0000

Oh ok got you, now that makes a ton more sense. If I go off of that some where in the mid to high 180s seems like the right range I should be in for the show. Now I jus have to take off the 12 pounds to get there.

RE: Wanted some feed back on my diet

Johnnyboy004 — Fri, 28 Nov 2025 07:18:45 +0000

I have a 9.5 inch wrist and it says I should weigh 187-204. I haven't weighed 187 since my sophomore year of high school. Basically, its saying If you were skinny, didn't lift, and had low bf, that's where you should be to be healthy.

It just gives you a good idea of where to start from. Back out your bf%, and it will give you a fairly accurate measurement of about how much muscle you've added through your hard work.

RE: Wanted some feed back on my diet

dstyle02 — Fri, 28 Nov 2025 06:47:48 +0000

I did the wrist calculator and I don't know if I measured in the wrong spot but I don't know how I could have messed it but according to that I have a medium frame and my ideal weight is 157-170 which there is no way that can be right I wasn't even that small in high school. Right now I am around 200lbs and pretty cut I wouldn't say shredded but I can't see taking off 30 more pounds. I guess I'll jus have to play around with my diet and see how it goes. Thank you guys so much for the advise and help though I truly appreciate it.