+ 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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You really think 6 days on is to much?? Whats the most you would suggest 5?
For laying down serious size!............ 3 days max........ zero cardio, just heavy compound lifts.. tons of food and even more rest.
Seriously bro???? wtf would i do with the other 4 days out the week. I was gonna do 5, I could probably drop it to 4 but 3, id go nuts.
Eat and rest!............ what you are doing now is what i do for comp prep!........... you wanna grow you must allow the body to rest instead of keep burning off all the new size.
Tell ya what!... you will go fkn nutz if that scale never bounces over 200........... my guys are laying down 1/2 stones (14/28lbs) in a matter of 6/8 weeks working this way!........... how many guys do see in the self pic section here sporting gains like that?........ none!!
You dont see any in that section cause you havent seen me bulk. 90% of members dont know how to eat and thinks its all about drugs. Drugs and training are fucking worthless if your diet right. Ive tried and tried and tried to get that through peoples heads but they dont want to hear it.
Ughh i really cant drop it to 3 i dont have anything else to do for fun besides go the the gym lol. I can do 4, dorian did 4 and id say he did pretty well. Chest/delts, back, off, legs, arms, off, off. Hows that sound?
I'll let you into a secret. 93/94 when Dorian was bulking he only trained mon weds fri. That's how he built mass. I watched him do it for nearly 2 years.
Damn alright. I'm gonna habe to put some thought into this because my arms don't grow when I do chest tri then back bi. I can't imagine doing shoulders after legs either I'm exhausted. Idk how I could make this work. Any suggestions?
run a push pull... one body part per day... i didn't grow at all working chest and tris. back and bis.. I ve been doing a push pull with some variation here and there and have have gotten .... BIG ;-)
You can't do one body part per day with a push pull in 3 days it would have to be chest delts tris, back bis, legs. It's all good tho I tried to listen to them and change it up to 3 days a week but I couldn't I'm back to my 5 day split. I can't work another muscle after an intense workout with my primary muscle group. Just to exhausted after. My 5 day works well for me.
I don't do it in 3 days.. I take rest when i need it .. push one day pull the next.. too beat up? take a day off.. i m working in two a days to hit legs and forearms and core work in now.. not sure how it will affect what I m doing but I m going to see how it goes.
I would not of expected that. I didn't expect 7 days a week, but probably 5 or so. Super interesting.
Remember I'm only talking about when he was bulking mind you. Didn't follow that regime for comp prep (obviously). I was training six days per week at the time, then dropped it back to four after talking to him.
I get what you were saying. I just expected more for some reason. He's legendary and in my head he was probably working out seven days a week, for 8 hours a pop! It's great to hear the truth. Thanks for the tid-bit.
How and what days would incorporate arms and shoulders? I'm looking to do this for my winter bulk, mainly because my schedule is so hectic it's hard to get 5-6 days a week in.
It would have to be a push pull legs so chest tris delts, back bis then delts. That doesn't work for me my arms don't grow if they don't get their own day. I'm gonna do a 4 day with chest and delts the same day then back,legs, arms.
I actually have hereditary cystic acne in my family. It's fucking hell, this is how I look after taking about everything i can for it BUT accutane. I simply refuse to put myself through that.
As far as the training I respond really well to high volume/frequency. Just what I've come to realize. I'm all ears for other regimens though, I want to change things up and try other shit.
I'm planning on a test/deca/dbol big bulk this winter. I'm a mod over at reddit.com/r/steroidsourcetalk, get my gear through there.
I plan on stepping on stage late spring, maybe summer. Planning to work on as much size as possible with just AAS (I know this will be easy.) I'm a dietetics major and do all my own dieting. have gotten real lean before, and have come from being a 135 lb DYEL at 6' 4. I'm posting here for a second opinion on dieting/training/supplementation.
Thanks for giving the synopsis about yourself!... being a MOD yourself you can appreciate eroids protocol to not give steroid advice to anyone under 25yrs old and hopefully embrace our reasoning........... that being said you are welcome to take on board all other aspects that we offer!.. training, nutrition etc etc.
Hope this is not a problem for you but that's the way it is here brother.
Put on a lot of fat and lost a lot of muscle from recovery after surgery and I took me along time to really get back into routine. I am doing a natty cut until I get my BF under 20% than once I get where I want to be natty I will be starting my next cycle. Thank you for any help and critiques I have pretty tough skin and I understand I let myself go so please be honest if anything is wrong or needs improvement.
Female 5’7”
Age: 29
Current Weight:159.2 lbs
BF 22.5%
Calories 1759 Fat 64g Carbs 111g Protein 185g
Food Schedule: (No food allergies Not too picky on food)
5am 8oz Almond Milk
1 Scoop Protein
½ C Oats
7am 1 Egg
1/4 C Egg Whites
1/2 C Turkey Sausage Crumbles
1/4 C Cheese
9am 1 C Oatmeal
2 Tablespoons Peanut Butter
11am 112g Ground Turkey
Veggies
1pm Tuna
3pm 112g Ground Turkey
Veggies
5pm 8 oz Almond Milk
1 Scoop Protein
Training Schedule
Cardio 1/2 hour am and I do my best to get another 1/2 in the evening daily. With work kids and everything at home evening cardio isn't always possible. I get to the gym between 3:30 and 4:00 am and I lift 5 days a week. I do my weight lifting before I do my am cardio.
I train (Arms/Abs) (Legs) (Chest/Abs) (Shoulders) (Legs) (Back/Rear Delts)
I work Monday through Friday 7am to 4pm in an office. I drink about 1 to 1 1/2 gallons of water a day.
Not bad. Only thing I see Is it's lacking slightly in good fats. And your last meal is really early in the day. I would add one more meal 2 hours later of someting real low in cals but high in protein. Personally I like plain Greek yogurt it's 130 cals 23p 9c 0f but cottage cheese is an option or casien protein powder. That would bring you right under 1900cals which at 160lbs should be a good starting point that's not drastic to where you lose muscle you should retain all you have. But if you add some more good fats you'll have to cut something out of the diet. I would try to remove some of the bad fats and replace it with good fats. Just remember once you lose a decent amount of weight you'll have to lower your calories a bit to keep weight loss steady.
Thank you! So looking at my food I believe the only fats I really have to play with is the peanut butter (16gF) I'll rework my macros with 1900 cals I I split them as 1.5gP per lb and .4gF the remaining are my carbs. Once I get it tweaked I'll repost to see if I balanced everything out better.
This might be a stupid question but you put. 185G protein abd two of your meals have 112g protein which is 224g protein. And that's just two meals. Your protein intake looks to be 300+. I was just wondering if I'm reading this wrong?
Well peanut butters good fat, so don't get rid of that it's the only good fat you have. It looks like your fats coming from the ground turkey and the cheese. So you might want to swap that for something like salmon or chicken breast and then add a few tbsp of olive oil or mac oil.
Ah I understand! Love salmon I'll figure out how to add that in. Thank you so much!
Try this.............. Vikings Tuna Bloody Mary.
1 can tuna drained.
500ml tomato juice. chilled from the fridge.
1 tablespoon lea and perrins Worcestershire sauce.
ice cubes.
Drink and grow you fuckers!!
Thumbs up is top right...... i need karma so dont be fkn tight! im old and unloved lmao!
I just made it (sans alcohol), it is delicious! I like it much better than the diet pepsi version, but I will continue with both. This was using clamato instead of tomato juice but I am sure it is a winner either way. Thanks Viking!
Okay, so today I went to make the Clamato/tuna shake but decided to go with two cans of tuna (40grams) instead of one. To my surprise the consistency really changed,lol. With one can and 2 cups (500 ml) the consistency is liquid, like a drink. With two cans it turns to more like a thicker shake. Still tastes fine both ways.
Gotta love a fish milkshake......
I know right? I must be losing my mind. lol
TARANISHey vike your really pushing the vike ready meal.
you have actially convinced me to try it
got ingredients ready so will see how my taste buds react soon.
is this a market ploy on the new vike supps lol
+1 but maybe take it back once i taste it ;only playin
good nutrition there , looks like you have a few converts, 70 a week jesus lol
stay safe bro
That is brilliant! I may substitute tomato juice for Clamato (for research purposes). Now I know alcohol isn't part of this but like iron game suggested, that may make a fantastic drink. lol
I'm certain I will like this brother Vike! Thanks for sharing!
+1 because I'm old and unloved too brother! :))
And you forgot the 1 shot top shelf vodka.
And you dont need anymore karma. It would be nice if you would hook a brother up cause i need some. I guess this deserves a thumbs up.
So I started taking anavar. I am averaging 6mg on my cycle. My diet in my opinion is good, but I'm having a hard time leaning out. I eat around 1900 calories. I train hard at night doing olympic lifts. Generally a 2.5 hour work out.
Here's my exact diet
Wake up, eat a peach
Snack 10 g nuts, .3 scoop whey with 30 calories of Almond milk
Lunch 4 oz chicken thigh 6 oz lettuce, one whole tomato, 4 oz pico De Gallo 10 pistachios
Snack 10 g nuts, 2 oz turkey, some carrots, or veggies
Pre work out 30 g oatmeal a peach and 4 oz chicken thigh, one scoop of jet fuze, 5 g creatine, 5 g amino acids, 5 g beta alanine, sometimes 1 scoop of c 4 added to jet fuze
Sometimes during lifting I'll pack 30 g oatmeal or 1 scoop of cyto max performance drink which is 90 cals of carbs
I train hard
Post work out 1 scoop glycofuse with .3 scoop whey
Then I'll eat 5 oz chicken like 30 mins later and 15 g nuts
Then I'll have 4 oz chicken thigh, one tomato, 7 oz Lettuce, a couple scoops of pico De Gallo
Some days I might have 3 oz black beans added to my lunch and I'll swap out thigh meat for chicken breast
My lifts are getting stronger, I think due to the var.. Also I drink a lot of water, probably 100 ounces and I have some diet drinks through the day. I'll use Truvia to sweeten things. My weight has gone up about 5 pounds the last 8 weeks. I want to lean out. I do 25 mins of cardio 4 days a week. Hiit cardio.
My calculations of .3 scoop of whey comes out to 8g of protein, I'm gonna say you need more then that. You need to eat a real breakfast drop the peach as your first meal and replace it with some eggs/eggwhite and oats. We ain't lying when we say breakfast is the most important meal of the day it's gonna rev up your metabolism but if you only give it a tiny peach then it's not. If time is a factor you can do a few different things, whey blended with oats into a shake, or find an oats and whey premixed powder or anything else you can think of but you need to get some real food in you.
I can't tell you much other then that because I don't know even know what a lot of your food choices are. If you could total yor macros up for each meal and also total for the day I could take one look st it and tell you what you need to change. One thing tho assuming your stats are correct I calculate your maintenance to be a little over 2100 cals, so 1900 is not putting you in a step deficit at all. More of a recomp IMO.
As I sit her drinking my tuna shake I can say I am truly a man now. Lol. It is surprisingly ok, I am amazed. Thanks Viking for laying that knowledge in us..
Hahaha finally i get the Rider on the fastest way to get high-quality natural protein ........... 4 blasts of that every day will give you an added 120 Grams of very usable and often much needed protein to build solid muscle and keep your Metabolism running like a fat burning furnace.
Lost track of how many times i have heard that lol
MightyMatt812I tried it I really don't like Pepsi but I do eat like 3 cans of tuna all day I love fish so it's easy to eat question tho is sushi good cause I love it especially some marlin by far my fav fish
It is certain to be part of my diet now. Anything I can do to simplify things I am game! Lol
Have you tried it with Canned chicken breast yet?
I hate chicken bro believe it or not lol..... i stay as far away from it has i can.
I can dig that, I haven't touched since I went off cycle, lol. I consumed the better part of 130lbs of chicken breast during the cycle. I am pretty burned out on it lol
Fish for breakfast then its red meat and lean pork all day for me
Hmm, I love red meat and I do eat pork chops and loin quite frequently. I would do more red meat but have been brainwashed into believing it is bad for you. I need to start undoing the programming. I do normally love chicken as well, but after eating that much of it for the better part of 14-15 weeks I am on chicken hiatus,lol.
I did make another tuna shake today that I drank pre-workout, it was even better than yesterday and I stayed with the two can 40 grams protein. I will be stocking up now on tuna and start working my way up to two and then three. I really cannot believe how bullheaded I was not at least trying this sooner. For you guys that still haven't you are missing out on some easy,quick and good protein. Thanks Viking for opening our eyes.
Vikings definitely paying you to say this I know how he works. Jk, maybe I will give it a shot.
My pleasure brother
MightyMatt812I'm with u bro I can't eat chicken for awhile
Stats:
117
5'1
Have not done bf in a while..
Trying to really lean out right now. Lifting 5-6 days a week for about an hour and do 20 minutes fasted cardio 4x a week. Cardio in the morning, lift after work around six.
Sip on bcaa during cardio. Drinking 3/4 to a gallon of water a day. Sip on a scoop of protein with water and a little almond milk during my work out.
Meal 1- 1/4 cup oatmeal with scoop of protein and 1/4 cup grapes
Meal 2-1/2 cup ground turkey, handful of almonds and 1/2 cup spinach
Meal 3-1 cup chicken and 1/2 quinoa with 1 tsp coconut amino
Meal 4-2 cups home made veggie soup (tomatoes, peppers, onions, carrots, cashews, water) and 3/4 cup steak
Meal 5-Scramble-two yolks, three whites, 1/2 cup chicken, 1/2 cup veggies
Meal 6-1/4 cup cottage cheese and some carrots. Maybe some casein if I'm feeling crazy lol
If I need a snack, I'll have hard boiled egg whites or a quest bar or some apples and pb. I try to stay away from fruit unless its a small amount really early or right after my workout.
I've struggled with balance for a long time, I tend to get a little carb paranoid. Sorry its so specific, I'm such a girl lol but I wanted it to be as honest as possible rather then approximating, cus I know I'll get an honest answer from you guys
thx!!
I don't see any major issues in your diet here to be honest, but as a bodybuilder that's twice your weight (and a touch more), I'm not ideally suited to advising you IMO.I personally would lose the cottage cheese late in the day and replace with casein, but I'm really being picky here now. Could look to shave some of the fats off also. Generally I think you just need to drop calories a little if you're not losing as is, you could also ensure zero carbs after lunch unless it's green veg.
TARANISYour right bro i always use cassein in the evening unless i have had to work out late then its whey and cassein b4 bed ,
Love my cottage cheese but only eat it before probs 12noon maybe also for a snack now and then.
keeping busy i see bud , doing a great job , defo picked the right man .
i see a few more new mods have been appointed which i think was badly needed.
great job keep it up , you big assett u
stats 26
185lbs
11% bf
5'6.5"
goal: be a big and lean as possible lol (220 <10% bf)
2 past cycles both Test E 1st test 400mg/week 2nd test e 583mg/week & anavar 100mg/day last 5 weeks
on both cycles i got up to 200lbs (which ive been before just with 20% bf) but on cycle just much leaner at 200lbs. post cycle after i loose water and nitrogen rentension i always revert back down to where my body if comfortable at 185lbs. i just am more shapely and "round" 3d looking.
i work in a machine shop and we start early so my diet is outlined below with my meal times at my breaks im allowed. i drink shakes throughout the workday at my machine. (note: meal 2 and 4 i only get 10 minutes to eat and after i heat it up im trying to get that meal down in about 6-7 min and cant manage any more food)
normal day of eating for me:
meal 1 4:45am 1cup 96% lean ground beef, 1cup brown rice
1/2 shake iforce massgains
meal 2 8am 1cup ground beef 1 cup brown rice
2/2 iforce massgains shake
meal 3 10:30am 1 chicken breast 1 cup brown rice
1/2 iforce mass gains shake
meal 4 1pm 1 chicken breast 1 cup brown rice
2/2 iforce mass gains shake
meal 5 4pm 8oz of steak with a yam
preworkout drink, creatine ect
GYM 5:30pm
1 iforce mass gains shake with 1 scoop whey iso
meal 6 7:30pm chicken breast with 1 1/2 cup brown rice
meal 7 9:30pm 1 can of tuna
so you can see im no slouch to eating, afaik. i started bodybuilding at 125lbs, and im a very small framed guy. (wrists are only 7in around and ankles 9in around, waist 30in currently)
im trying to figure out why i cannot hold more weight after cycle. perhaps my bodys frame cant hold more than roughly 185lbs at my current bf% without a higher amount of androgens to support the weight??? or am i just a lazy fuck who needs to eat more calories. (ive tried this i just seem to go up in bf%) tips, advice, thoughts are welcome. thank you
I agree with Iron below, your carbs look low. I also don't like the source of a lot of it, shakes aren't going to deliver the same results as eating good quality complex carbs. Where's your fibre? Green veg? Honestly your diet isn't as tidy as you may think it is,
Understand your comments about limited time to eat, realistically you'll need to find a way if you want to hold onto greater mass. If I can fit it into my schedule, anyone can. Shove rice / chicken / spinach in a blender with water and pour it down your throat if you have to. You want to hold 200lbs at your height, that's what it takes.
Look at your macros and we'll straighten something out for you.