This is my nutritional report - Am I okay?

J

Justin2222222

New member
My diet is very stable and has been pretty much the same for a few weeks. I am currently trying to lose weight and build muscle. I work out about 3 to 4 times a week lifting with 0 cardio. I did a Nutritional Report with Cron-O-Meter and I retrieved this read out.


Is this a good diet for someone trying to build muscle mass? I know my carbs are high mostly because I have about 2 protein bars a-day, but I do normally burn this off working out. Should I add cardio to my routine?


Thanks Guys!
 
Ayour protein and fibre are to low but I cannot comment on how much to low for the protein because I don't have enough info to work out a good estimate.

you would be better off dropping the protein bars and replacing with a combination of chicken or other high protein natural food item and high fibre vegetables for the carbs.

as an experienced lifter I can say it can be done without cardio, but a small amount of cardio can speed up the process.
 
Oh, I didn't account for the 40g protein shake I have ether before or after I work out, which should put be in a decent range there.


As a 22 yr old male, what should I be trying to hit for fiber?


Maybe I will switch my chicken and rice to chicken and broccoli or throw an avocado in the mix.
 
Google says 38 grams of fiber, I guess I can source potatoes, beans, avocados or something of that nature.


You say you are an experienced lifter? I could use some pointers for my goals if you don't mind. I'm 6ft tall and weighing in at ~190lbs. My diet is lower calories and I will build on fiber and protein. Maybe try to swap out the bars but, they are extremely convenient. I'm not sure what my BMI is but, the basic calculator with height and weight put me at 26% at over-weight. I would like to drop 10% to 16/17%, while increasing muscle mass, and I have just started hitting the weights.


My Average workout:

50 shoulder pull downs - 120lbs

100 tricep pull downs - 70 lbs (I do full range to include upper abs)

50 chest press - 90lbs

50 incline chest press - 90lbs

50 barbell bicep curls - 40lbs

30 oblique crunches - 30lbs (machine)

30 ab crunches - 70lbs (machine)


I have just started doing legs but, I haven't made anything to solid to call an itinerary yet.


Should I intend to keep increasing the weight I'm lifting or should I hold the weight and increase reps? Basically, I want to lose weight and slightly grow or at least maintain muscle mass.
 
ATo maintain your muscle while cutting you need to be lifting heavy in the low rep range, as a beginner you may also gain some size. BMI is not a good measure for a lifter because it doesn't take muscle into acount, you should be looking at bodyfat%. there are serveral ways to measure and all have their pros and cons, I have mine measured with calipers every month.


A couple of questions, how are you splitting up your reps/sets ? how many day per week are you lifting?

Almost all of your exercises are macine based, this is far from ideal, do you have access to free weights or is machines all you have access to?

if you want a bit of an idea of what I lift you can yake a look at my training diary, link in sig.
 
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