+ 54 "Diet Clinic" - Now Live
OK - Let's get this started. This thread is for those of you that need nutritional support / guidance. Repeatedly people find this aspect the most difficult to pin down and get right and that's exactly what this is here for. We have a cycles page for tweaking cycles, bow we have a diet clinic for tweaking diets. Get your training schedule right as well, you're one step ahead already.
This is how this is going to roll. You post up:
Your stats (be honest)
Ideally a recent pic we can look at from your profile
Your goal
What you currently eat and when along with an idea of training times / work schedule
Any food allergies / dietary requirements
Any foods you can't stand / particularly enjoy (not Pizza lol)
In return, your get FREE nutritional advice and a framework plan to work from to maximise your results. Not just from me and Viking, I want you guys in here showing what you've got on the nutritional front. We've got some great knowledge on this board, this is your thread to show it.
Let's keep this constructive and respectful at all times, but I don't feel the need to "sugar coat" if someones diet needs a complete rebuild if they're getting all wrong. Let's also flip that and avoid become defensive and taking critique personally.
Let the gains begin!
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Just a little side note I thought I'd mention. A lot of people ask me about supplements and what / how much I use. As an example, there's been a couple of young lads start training in my gym (18-20ish) who train at the same time of day as me and my training partner. This morning one of them asked me about supplements, something like "how many protein shakes do you have each day to get to your size". My answer "2. I have whey after training in the car and casein before bed". I got the impression this lad was expecting me to say 15 or something, he's a slim lad just starting out and obviously looking for quick wins. I went on to explain.
For me, protein supplements have their place but I believe a lot of folks rely far too heavily on them for a big percentage of their daily protein. For me, food is always my preference except immediately after workout. To be honest, even then I eat real food about 20minutes after my whey shake I've got a big appetite so I don't have the issues some of you do in terms of getting enough food in, especially when you're bulking. Choice between meat / fish / eggs or whey, there's no choice to make IMO unless it's straight after training.
I'm sure most of you know this already, but I get a lot of pm's that suggest it's not always the case. Protein powders / weight gainers have their place but when 50%+ of your daily intake is coming from these sources, you may be doing yourself a disservice.
When I was first starting out back at 130lbs I didn't have a big appetite so I would drink 2 mass gainers and one regular whey shake a day. After a while my appetite got better so I was able to stop doing that. Now on a bulk I usually have 5 whole food meals, 1 whey/carb shake post workout, and one home made mass gainer for like my 3rd meal of the day consisting of whey powder, cup of oats, some natty peanut butter and some whole milk. Quick and and easy way to get 1200 cals consisting of good carbs, good fats, and some protein. But still 80% of my protein intake comes from whole food and I've noticed a massive difference compared to when I uSed to get 50% or more from shakes. It really does make a big difference.
STUCK.
AnonBeautiful! Much deserved
Thanks matey.
AnonCongrats on the sticky brother!! This thread was a brilliant addition to Eroids
Thanks mate. If it helps people achieve their goals I'm happy.
good flavor additives for a "keto" type diet. So the issue im running into is my trainer doesnt want me adding much to what hes got me on. and ive tried but just cant eat spinach and kale raw. id usually put some salad dressing on it but with no carb and only fats that extra from dressing is no bueno so.....
what do you guys put on green, or how do you prepare greens, so they are eatable? From what understand hot sauce and mustard are all im really aloud to add so far
i have 2 veggie meals a day. 1 with 6oz chicken 1 with 8 oz 93/7 beef. the rest are nuts. this is a 6 day a week 0 carb, 1 day a week "carb up" day
AnonA little lemon juice and garlic steamed and Tapatio hot sauce is actually pretty good.
DCH and Legend have answers from me now too. U let me know if you need me for anything else, looks like iron game and Ironblonde have you sorted already?
Your input is always wanted. They have been very helpful though. I think I'm going to focus on drinking my calories, tuna shakes are easy. Even 1800 calories is a ton of food to me but drinking it is easy. Might have to throw some veggies in there too. I am a weirdo lol
We use shakes for out kids. Know way they would eat what's in them on a plate, but mix it all together and tell them it's a smoothie they love it.
So I noticed there is a lot of sodium in tuna. How much sodium is too much? I have seen the low sodium cans but I have a cabinet full of the normal kind :/
I think you should try to keep it under 2000mgs ed. The more you consume the more water you'll retain.
Particularly women.
See some good stuff going on in here, thanks everyone. I should be able to start contributing a bit more in here tomorrow. Spent most of the day in meetings......
Rinsing tuna in a strainer under water for 1 minute removes 80% of sodium. According to google, so this is awesome. I'm living on these tuna shakes, crazy but easy enough to work for me.
Currently sipping on 10oz of solid white albacore tuna and 12oz of Pepsi maxx. Do work.
I drink mine with Spicey V8, it has become something I look forward too.
It's not bed time yet and I will still have a ISO pure zero carb shake. I do want to declare day 3 in the books. Super clean eating today dropped carbs again to 150. Will drop again on Monday to 130. Putting me right at .5g per lb of body weight.
15% I'm coming for you.......
It gets easier as time goes on. And then you start to see results and it motivates you even more to keep going. Today's a low carb day 100g and it's tough but it's working. Tomorrow's even worse only 50g since I'm not lifting, but Ifs so worth it.
true, after a while you just accept your fate and the fat boy cravings start disappearing... almost like detoxing from drugs
lol I think coming off drugs was alot easier then giving up my favorite foods. I "relapse" atleast a few times a week on delicious foods. But i still make sure it fits in my macros and calorie intake for the day so i guess it really doenst matter that much.
Sure I am hungry......but I hungrier than ever to get myself where I wanna be.
You guys interested in losing weight, or breaking plateaus need to look into Intermittent Fasting -- Basically it's where you eat your days worth of foods in an 8 hour period, and spend the next 16 hours in a "fasted" state. If using this alongside morning fasted workouts/cardio the fat will melt off, assuming you are eating 20% under maintenance and from whole food sources.
And as always, limiting carbohydrates has amazing effects on body recomposition.
Good luck to everyone achieve the goal of a lean physique.
What about "starvation mode" I've seen that term used a lot. I have no problem fasting, but I worry it makes my body cling to fat.
It's bullshit. We'll let me explain, IF will not cause you to go into starvation mode. It takes a long time for this to happen. Some guys who have long competition seasons suffer some metabolic damage which slows there metabolism down a bit but It can be brougjt back up. It's kinda like the eat lots of small meals to speed up your metabolism. Also bullshit according to actual medical reports and journals and personal experience. But it is beneficial because it keeps a constant stream of amino acids in your blood stream and you body will synthesize new proteins ever few hours. So of your eating only 3 meals a day your missing out on some potential muscle building. And another thing is your body will absorb all the nutrients from these smaller meals then of your eating these huge 1200 cal 100g protein 100carb 40f meals.
By breaking them up into like 500-600 cal 50g pro 50g 20f carbs your body will acctually absorb all the nutrients and it will be less likely to be stores as fat. But it's not gonna do shit for your metabolism.
I've seen IF work wonders for people. You. An burn fat and build muscle at the same time and do amazing recomps. 16 hours out of the day your fasting and buring fat, then for 8 hours you pack in a surplus of cals and build muscle. I'll give it a shot one day.
Ya Ive heard some great things about intermittent fasting. You can actually build muscle and burn fat at the same time if you do it right. your burring fat for 16 hours out of the day then the other 8 hours your eating and building muscle.
DCHI1Stats:
5'8 athletic / stocky build - seems easy for me to add muscle.
240 (have lost 30 lbs in last 6 mo)
BF: 25%
Goal is 200lbs lean. So need to drop BF
7am breakfast: 1 cup oatmeal plus 1 tbs all natural PB / 50 g whey protein shake w/ almond milk
10a Snack: 50 G protein shake w/ almond milk And 1tbs PB plus.
1pm Lunch: chicken and lean beef plus veggies.
6pm Dinner: chicken or lean steak, potato w/ 2 tbs sour cream plus 2 cups brocoli.
I do drink 3-4 x a week at 2-3 vodka diet 7up. Bad I know.
1 gallon h2o daily.
Training. I workout at a kettlebell gym Wed am and Saturday am Thai Kickboxing w/ a coach mon / wed / fri 45 min late afternoon (my cardio)
Weight training Monday / Fri am (compound lifts plus a CrossFit style circuit and Core training)
Sust 250mg. + hcg 250 ius 2x week plus .5 mg AI 2x week
Ghrp2 plus somerlin - 5 ius before bed daily
Fish oils at 5grams daily, multis daily ,
b12 injections 3x week
Very flexible work schedule, I own my own biz.
Need to clean this up a bit mate.
Lose the PB, replace with clean protein (I.e. egg whites as you don't need the high calories), drop the carbs late in the day. Eat as much broccoli as you like at dinner but lose the potato. Your 1pm meal needs some carbs, brown rice / quinoa etc. Try to get some fish into your protein sources too.
Other than breakfast, your carb choices could improve. I'm not a big fan of potatoes as a privacy carb source, I tend to use brown rice / sweet potato / whole wheat pasta / quinoa as my typical sources. Trying to eat smaller meals more often will get your metabolism on the up, in light of your work arrangements thus should be achievable.
So, in summation, less fats, better carbs (none other than green veg after 1/2pm until breakfast next morning), smaller meals more often, eat fish. Your biggest issue is clearly booze. Drop that or I can't really help you.
DCHI1thank you sir, much appreciated!
No problem mate. Drop me a line if you need to and keep us informed on progress etc. commit to it fully and you'll get the results you seek.
Really need your exact macros, and calories. I don't wanna sit here and calculate all of that it takes to long. And drop the alcohol, each gram of alcohol has 9 calories (some would argue 8) so think about how many extra calories your vodkas are 3-4 times a week. You cant just hit your cal deficit for 3 days out of the week then blow it the other 4 days. You will never make any progress. Then your taking ghrp which is gonna make you hungry as hell which is counter productive to your goals of eating at a deficit. I don't think a cycles necessary right now man. First reason being is when cycling at that high of a bf your more prone to side effects, and second the style of training you do doenst warrant the use of anabolics IMO. But calculate your exact macros pro/carb/fat, and total calories and will go from there.
I see a lot of diets posted without the cals or macros. Tells me one of two things. They forgot to post them or more likely they don't track them in which case we can't really help and they are spinning there wheels. Can't lose weight without a deficit and if you really don't know what your putting in how can you know what to burn off..
Unless you have the best genetics in the world you have to track macros and cals both bulking or cutting. Most people thing there eating a lot when there bulking and there really not, and the opposite goes for cutting. And weighing food is so dam important too. It's not the end of the world if you get 2 oz less steak then you should or your estimate on your rice is off on one meal, but do that 3 times a day and instead of being in a surplus of calories, youre now at maintenance or below which means youre not gonna grow. Gotta weigh everything.
It's really not that hard either, when I get home for shopping I weigh out all my meat into my desires portions and put then into individual plastic bags and freeze them. Them when I wanna cooks some mealsi take it out and I know exactly how much it is.
Good work Iron, this is what I want to see. +2
Remember, I don't want anybody to scared to help here, we're a team and I'm a very small part of that. I could deal with all this on pm, but this way we give a more rounded response based on a number of opinions.
Think of it line the cycles section, but for nutrition.
This thread is awesome!
Just ate 3 sirloin steaks and I am starving. I need some carbs but I refuse to cave. Any have any suggestions?
Lol nope I'm dealing with the same thing right now. Would love some delicious carbs right but I can't. The craving will pass.
Yeah I'm already craving carbs and my window has only been closed for 2 hours. Haha I will eat steak and eggs in an hour.
I think I'm gonna do the same thing that sounds pretty good.
I just finished ate them dripping. I like medium but these were rare. I grilled them outside in the dark and couldn't really see. They hit the spot.
Bout to go cook some up now it sounds delicious. I wish i had a grill i have to cook it on the stove. Might give the george foreman a shot and see how that tastes compared to the stove.
George Forman will do. You live an apartment? You could a small ass charcoal grill and use it on the balcony.
I use to have one at my old apartment. Might go grab another once since you mentioned it. Chicken tastes sooo much better on the grill I could make up enough for like 3-4 days at once. And steak is always the best on the grill.
You can do asparagus on the grill to and wrap up a sweet potato or two in foil and cool all of it at the same time.
Awww yeah shit just got serious ;)
5'10" (barefoot)
170lbs
BF, I need to buy calipers and I will soon but I would guess 27-30%
Goal legs that stop traffic and lower bodyfat enough to see definition, but not so much that I loose all my TandA
Measurements
36DD
30
44 (all behind me lol)
Current diet:
I don't count anything but protein, I hit 200 grams a day
2 big cans of tuna blended with half a container of V8 (thanks Vike)
Banana
Earl grey tea (probably more than I should, no sugar)
coffee
water almost a gallon
ham and cheese sammich
maybe a hot dog...
That's about it, horrible I know. I'm only hungry after I work out. I don't eat 2000 calories a day.
Schedule, wide open. I go to the gym 5 days a week sometimes more. Typically like this, lift,lift,lift, cardio, cardio, off, off or something like that depending on my husbands schedule I only lift with him. I can spend up too 2 and a half hours at the gym. I hit 2 body groups a day chest/tris, legs, back/bis, legs, shoulders/tris. Cardio is normally the bike, treadmil, and I'm adding a yoga class one day a week starting today
As for food, it needs to be easy. I'm a stay at home mom, my kids RUN my life. I'll eat whatever's handy but not their stuff I'm not big on mac n cheese lol I do have a sweet tooth but I can handle it. No more sweets, easy enough. I'm also open to cooking one day for the entire week, just tell me what to do lol
No food allergies, and I'll eat anything I actually like the tuna smoothie lol
I love veggies, zucchini broccoli, you name it. It's the sweets that have been holding me back. I like to bake. :/
I'll post a pic here when I get back from the gym.
AnonCut out processed meat, stick to chicken, turkey, fish and very lean cuts of steak. It doesn't seem like you're eating many veggies either. I would add a green vegetable to nearly every meal which will help keep you full, and is good for your digestive system. Are you eating carbs with your meals? And what types of carbs? I'd suggest oats, brown rice and sweet potato for carb sources, but it's also good to remember that there are small amount of carbs in cruciferous vegetables. What do you have for breakfast? What do you eat post workout?
I suggest prepping food twice a week-Sunday and wednesday It doesn't take too long. Chuck some rice in a rice cooker, bake fish in the oven while roasting sweet potatoes. Grill chicken and steak. I use the frozen bags of vegetables so that I can quickly microwave them in the morning while I'm weighing out my meals. It will take about an hour from start to finish, then throw it all in Tupperware, that way you always have food on hand and just need to microwave it before eating. If you really want to get serious about it, buy a food scale and begin weighing/measuring your food. Journal it. This way you can see if 100g of carbs is too high or top low for you. If you don't journal it or don't have a strict guideline to follow, you won't remember which numbers have worked best.
I do like having a cheat meal every two weeks- typically a Saturday, and the last meal right before bed- where you can indulge and eat all the foods you've been craving. The benefit is not only the metabolic spike, but the mental break from strenuous dieting will help you to push through the following two weeks without eating food that is not on plan.
Great work Ironblonde, you've got her on track here!
+2
Breakfast since discovering the tuna smoothie has been that. (basically a can of tuna blended with v8)
My main problem is I don't eat, I'm only hungry after working out. After a workout I do another tuna smoothie. I'm racking my brain trying to write out what I eat and it's proving to me how horrible my diet really is.
Today I ate, two large cans of tune blended with a bottle of v8, a hand full of grapes, and a ham and swiss sandwich. THAT"S IT! This is why my body is trying to hard to cling to my fat.
I need to buy a food scale. How do you weigh everything out, how do you know how much you need?
I think I would puke my guts up eating a tuna smoothie first thing in the morning. That sounds so nasty. When I'm lazy and don't wanna make and eat my egg whites and oatmeal I just grind up a cup of oats, add two scoops of protein powder mix with water and down it. Quick and easy.