+ 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!
- Bookmark
- 54
- 0
Like catalyst said those calories aren't ideal for adding size. You can do some pretty insane things on a test cycle by eatinf clean with the right carbs at the right time and end up losing fat while stil gaining a ton of muscle.
Is Saturday and Sunday rest days and that's why your cals are so low? Those rest days are the days you really grow, I woujorj drop cals on those days you need them to grow. if anything lower carbs and up your protein and fats a bit so your total cals stay the same. At your body weight I would personally have cals around 3000, very clean. I don't know you're metabolism so it's hard to say forsure how much you should be eating but if you're gaining size at 2500 then stick with it. But the bigger you get the more cals you'll need. Here's my 2500 cal carb cycling diet. The way the meals are setup should work well for you since you lift late like I used to when I came up with this diet. I still think the cals are low tho. Maybe make some adjustments to it but it's kinda like what your proposing very low carbs on Saturday and Sunday. Structure big muscle groups on high carb days like legs back chest and lower carb days on arms and shoulders and the lowest days on off days . https://www.eroids.com/forum/training-nutrition-diet/weight-loss/my-deta...
You really want to get the full benefit from this cycle. First cycles are always great. So personally I would just go with a traditional bulking style diet and keep it clean and let your diet take care of the fat you want to get rid of.
I'd be more inclined to put on some size whilst you're on gear then carve it up afterwards. Otherwise you're not going to maximise the results from your test by trying to do both at the same time. Certainly eating as you are at present isn't ideal to bulk, so if you're hungry, increase your calories.
The other option is, of course, to cut then bulk after. Choose one as your first goal, then we can fine tune.
Your stats (be honest):
---Age: 31 Height: 6'0" Weight: 215 Body Fat: 26%
Ideally a recent pic we can look at from your profile
---Haven't posted a pic yet.
Your goal
---Drop to <19% BF
What you currently eat and when along with an idea of training times / work schedule
---Meal 1: 8:00 3-Whole Eggs, 2-Slices of Bacon, 1-Slice of Bread, Animal Pak, MP Fish Oil
---Meal 2: 12:00 Turkey Patty(made from lean ground turkey, only thyme, salt and pepper added) and a Spinach Salad with 5 baby carrots, 5 cherry tomatoes, and 1/4 of a bell pepper(no dressing).
---Meal 3: 2:30 1/2 Chicken Breast (boiled, not seasoned, usually around 125g) and a Red Delicious Apple
---Workout: 4:00 Mon,Tues, Thurs, Fri Weight Training for 45 mins Weds Cardio 25 mins (adding Sat soon, hate cardio but I'm making myself do it)
---Post Workout : 1 scoop Whey Protein with water.
---Meal 4: 5:30 Wife Cooks, Meals vary, Some examples though...Tuna Pasta with broccoli, peas, and corn......Tilapia with asparagus and wild rice.....Although she cooks she counts the cals, carbs, fats, and protein and I try to adjust amount to fit what I can use the best.
---Meal 5: 9:00 110g Cod with Seasoning Herbs De Provence plus about 30g of Almonds
---Meal 6: 10:45 Casein Protein with Water
Side Notes: Drink about 1 gallon of Water per day (128 Fl. Oz.)
---Asleep at 11:00 and up again at 7:00
Any food allergies / dietary requirements
No allergies, no dietary requirements besides always being hungry lol
Any foods you can't stand / particularly enjoy (not Pizza lol)
Not a fan of hardboiled eggs that are cold, love eggs otherwise. I really like fish.
Additional Comments
I know I have a lot of work to do but this is where I am right now. I'm ready for the backlashing to begin. Wanting to learn. Bring it on.
Venemy
UPDATE: I cut out the bread and apple to lower the carb intake a bit. Might have done it too quickly. However have lost 1 pound this week down to 214. It's slow but it is progress.
Grrrl has you covered below. Well done with what you've done so far. Watch the sugars especially and your carbs later in the day and you'll be fine.
Thank you catalyst for your interest! I will definitely watch those carbs. Thanks!
you've been on holiday again?
No, just stupidly busy with work / getting the gym up to scratch. Think I might have bitten off more than I can chew :~\
one bite at a time
good .. you don't want it fast, you want it to come off nice and slow .. check the rest of your diet for any hidden sugar.. at some point if you stall out to jump start things drop all the carbs for five days... then add them back in to every other meal .. make sure they are high fiber carbs though .. no starches no fruits ..
use olive oil and vingar on your salads if you want something .. cook with mct's .. ie coconut oil
thank you for your reply kodiakgrrl! I am going to give coconut oil a try since you suggest it, even though I hate the taste of coconuts maybe it will work out. I really appreciate it. I have been following this diet with minor tweaks for the past 4 weeks, damn it has been that long. I am happy to report that I am down to 207.8 this morning. I know this was a late reply, but I haven't been able to get on this site for awhile....And I was checking....too much really lol.
the coconut oil you cook with does not taste like coconuts... it does have a different flavor but it isnt what you think ;-)
stats
30yo male, 71 in, 216 lbs, 20%bf
goal- maintain current weight while decreasing bodyfat to approximately 10%
diet
0830- 3 whole eggs 3 egg whites, 3/4 cup oatmeal or 2 slices toast
1030- 2 oz natural almonds
1230- 12 oz tuna, handful of spinach with italian dressing, 24g whey protein
1430- 1 cup greek yogut 2 oz almonds
1630- 24g whey protein
1830- 12oz lean meat, 1 cup fibrous veggies, .5 cup rice or quinoa
workout
1-1.5 hr cardio or muscle endurance M-F morning
1 strength training M-F
I will be starting cycle soon consisting of
WEEKS 1- 6: Winstrol 50mg Every Other Day
WEEKS 1- 6: Trenbolone 75mg Every Other Day
WEEKS 1- 6: Cytomel(T3)50-75mcg Every Day
WEEKS 1- 8: Testosterone Propionate 50mg Every Other Day
WEEKS 1- 8: HCG (GONASI HP) 300-500iu Every 4-5 days
WEEKS 1-10: Clenbuterol 80-100mcg 14 days ON, 14 days OFF
WEEKS 1-10: Anastozol 0.25mg Every day
WEEK 9: 40mg Nolva/100mg Clomid Every Day
WEEK 10: 30mg Nolva/ 50mg Clomid Every Day
WEEK 11: 20mg Nolva/ 50mg Clomid Every Day
any advice would be appreciated
I guess thats cause my diet is on point....like I knew it was ;) anyway started my cycle today any everything went great! ......for anyone that cares....but I doubt it lol
No comments? Really?
I ve been working sorry ..
You're in the "naughty corner" with me as well eh?
that is how it appears to be ..
I've been on holiday.
Ok heres my diet 700am 40g protein from protein shake with 73g rice powder and 100 grams fruit. Big spoon full of natural pb between 20-30g
915am 40g protein from meat and 240g cooked brown rice and 100g veggies. Big spoon full of natural pb between 20-30g
10:00am gym 1130am protein isolate mixed with water natural pb 20-30g and a banana
130pm 40g protein from meat 240g cooked brown rice and 100g veggies pb 20-30g
330pm 40g protein from meat 240g cooked brown rice 100g veggies pb 20-30g
530pm 40g protein from meat 240g brown rice 100g veggies 20-30g pb
730pm 40g protein from meat 200g veggies and 50g pb
930pm cassien protein shake with 200g fruit and 50g pb
Then its sleep time. Its at least 3500 cals and sometimes a little more depending on how Im feeling:)
My stats are on my profile and will also upload a pic.
Thanks
Hi,
First time poster.
Your stats (be honest):
24 years old, 178cm, 80kgs, 20% body fat.
Ideally a recent pic we can look at from your profile:
Will post when I can.
Your goal:
Increase frame, lower body fat to roughly 10%, lean muscle gain, strength, size.
What you currently eat and when along with an idea of training times / work schedule:
Honestly? I'm eating average, no diet but it's in the making; it's all part of the transition, right?
Any food allergies / dietary requirements:
None.
Any foods you can't stand / particularly enjoy (not Pizza lol)
I can't stand egg, beetroot and fish.
Below is the diet I've created and would like to follow but before setting in stone and committing to it, I would like your opinion and tweaks where necessary. I appreciate any advice given.
Meal 1
Dry oats with water. (1 - 1/2 cup)
Full banana
Egg Beaters (1 cup)
Animal Pak 1 (1pack)
Chromium Picolinate (200mcg)
Glutamine (1tsp)
Meal 2
Mass Gainer (1 serving)
2% milk (2 cups)
Flaxseed oil (1 tablespoon)
Meal 3
Chicken/Beef (170-226grams)
Brown Rice (1 - 1/2 cup)
Green Beans/Broccoli (2 cups)
Meal 4
Mass Gainer (1 serving)
2% milk (2 cups)
Flaxseed oil (1 tablespoon)
Meal 5
Chicken/Beef (170-226grams)
Brown Rice (1 - 1/2 cup)
Green Beans/Broccoli (2 cups)
Meal 6
Mass Gainer (1 serving)
2% milk (2 cups)
Flaxseed oil (1 tablespoon)
Meal 7
Cream Rice (1/2 cup)
Full banana
Glutamine (1 tablespoon)
Meal 8
Casein Protein (2 scoop)
Complex Carbohydrate Powder (3 scoops)
ZMA (1 serving)
Pre workout
Glutamine (1 tablespoon)
Nutrex Hemo Rage Black (2 servings)
Intra workout
Glutamine (1 tablespoon)
Optimum Nutrition BCAA 5000 Powder (1 tablespoon with 10 oz of water)
Post workout
Glutamine (1 tablespoon)
Mass Gainer (1 serving)
Optimum Nutrition BCAA 5000 Powder (1 tablespoon with 10 oz of water)
Creatine Monohydrate (1 tablespoon)
Vitamin C (2000mg)
Thinking about also including a cycle such as:
Weeks 1-12: 500mg Test E Every week; Split to two injections (mon/thurs)
Weeks 1-12: AI- 0.5 mg Arimidex eod (If necessary)
Weeks 14-16: 40mg Nolvadex ed; 100mg Clomid ed
Weeks 16-18 20 mg Nolvadex ed; 50mg Clomid ed
Extremely eager to hear your thoughts and opinions. Really appreciate any input you can provide.
At 20% bf, gear shouldn't be on your radar at the monent. In terms of your goals, I'd lose the mass gainer and replace with just whey if you're trying to cut bf and drop carbs later in the day. A huge percentage of your protein is coming from supplements, I'd like to see it replaced largely by a variety of real food proteins, (eggs, fish, meat etc).
If I may throw a few pennies in. Where your at right now, I'd loose the sups like pre workout, spend the money on good whole food sources, u'll be surprised just how much your spending on food when you get into it, that is unless you don't need to think about a budget. I agree with Catalyst on the weight gainer, that's completely contradictory if you want to loose fat (and at 20% you should before you think about AAS). Also pick one goal or the other, gain mass or loose fat, at least untill you have the experience to dial your diet down to a point.
Your Lean Body Mass (LBM) is about 64kg assuming your stats are correct. I think you want to aim for about a 500 cal deficit to start shedding fat. This can be adjusted depending on how your getting on. Your Basal Metabolic Rate (BMR) is about 1900 cals.This means IMO you should aim for 1400 cals max per day. However if your going to do cardio, I recommend low intensity running, 60-70% or your max heart rate for about 30 mins, u'll burn about 300 cals so work that in to your equations. I could work out your macro split for you but I don't want to spoon feed you everything and I thing as long as you stick to the cal limits the fat will drop off. Hope this helps.
Mate,
Really appreciate your input.
I've taken it into consideration and done a bit more research on diets and nutrition. I'm no expert, and everyone needs to start off somewhere; so I've created the below diet taking all comments into account. Would really appreciate any additional input and advice you could offer. I understand even this new diet still might be off point, but as mentioned, I'm no expert and I'm still learning; your advice and comments help me learn a little bit more and I thank you for that.
7:00am Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 100g spinach, 28g avocado
10:00am Meal 2: 50g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter
12:30pm Meal 3: 170g chicken, 100g green vegetables, 226g sweet potato
3:00pm Meal 4: 170g beef, 150g berries, 2 slices ezekiel toast, 1/2 tbsp organic butter
5:00pm Meal 5: 170g chicken, 100g green vegetables, 50g spinach
7:00pm Meal 6: 170g beef, 100g green vegetables, 50g spinach
9:00pm Meal 7: Casein before bed
Ditch the toast ... yes yes it is special .. get rid of it .. replace it with brocoli or cauliflower or ... or or.. nothing starchy .. if you are feeling really ambitious get rid of all the starchy carbs (sweet potato) hunt down any and all sugar and get rid of it as well..
Most obvious comment is why is your day full of mass gainer? If you're trying to shed BF, definitely not the way to go. Invariably they're full of simple carbs which is going to have the opposite effect to what you're looking for.
Substitute SOME of them for whey protein. The rest replaced with decent whole foods, chicken, beef etc, decent complex carbs (early in the day only), such as oats, sweet potatoes, quinoa, wholewheat pasta. After early afternoon, ZERO carbs except green veg, so meat and spinach / broccoli etc.
Re cycke advice, can't help you due tontine age. Eroids has a policy not advising those under 25. Quite honestly you'd be foolish to run gear until you're in better shape and eating properly anyway.
Hi,
actually this is my diet plan, trying to gain some lean mass, and cut BF a little.
i'd like to have some suggestion and fix my diet plan before starting my 12 week Test-e 500mg cycle+PCT
07.30 Meal 1: Oats 60gr Whey 40gr (just after wake-up)
08:00 Meal2: Wholemeal Bread 40gr Peanut Butter 10gr
10:30 Meal 3: Bresaola 70gr Wholemeal Bread 60gr Almonds 5gr
13:00 Meal 4 Lunch: Wholemeal Rise 80gr Grilled Chicken 160gr Olive Oil 10gr Carrots or other Vegetable
16:00 Meal 5: Turkey 120gr Wholemeal Bread 40gr Almonds 5gr
18:30 Meal 6 Pre-Wo: Oats 40gr Blend Protein 20gr+BCAA
20:00 Meal 7 Post-Wo: Vitargo 35gr Whey 35gr+BCAA
21:00 Meal 8 Dinner: Chicken or Tuna 120gr Sweet Potato 230gr Spinach 100gr Olive Oil 10gr
23:30 Meal 9 Before Bed: Casein 32gr Almonds 10gr
2800Kcal 280gr Carbs 280 Protein 60gr Fats
Once a week a complete free cheat meal
Stats:
33 Years Old
175cm
76Kg
13-15% BF
Workout
4 times Weight (60min average)
2 times 30 HIIT Cardio 30-35 mm
Thanks in advance
tinit
I think we need to clarify your goal on this one. You want to bulk up or trim the body fat? You're light, so I'd suggest you look to put some mass on then trim it up afterwards, but that may not be what you want?
Hi,
Yes bulk some lean mass is my goal. But also trim fat before cycle end would be perfect.
Your bf isn't high so if I were you I'd concentrate on adding size in this cycle rather than trying to do two things at once. If you're bulking, up the carbs and I'd like to see a few more veggies in there and perhaps less reliance on supplements. At your weight, we really just want to up the calories, (decent quality calories mind you). A variety of pritein sources including fish, eggs, red meat will be good for you. Beef and lots of it!
After cycle or perhaps towards the end if you're dead set on it, we want to drop the carbs altogether late in the day so all youe at is protein and green veg.
Hi,
Thank you for your suggestion, i will add eggs and beef during the day in my plan.
i will also up carbs during the cycle but how many?
Thanks
There's a lot of bread, replace at least most of it with brown rice / sweet potatoes / quinoa / wholewheat pasta.
Like I said, you're light. How much? How much can you eat?
Hi,
ok i will replace some bread with brow rice/quinoa/sweet potatoes.
I will also increase calory to 3100kcal.
Carbs 310gr Protein 310gr Fats 68gr 40:40:20 ok?
I'd still be looking to increase more significantly than that. Run with it, see how you go and increase if necessary.
Hi,
keeping 40:40:20 or increasing only carbs?
All of it, but keep your ratios.
Hi catalyst, thanks for your reply, please find below my diet.
Mon-Fri;
0515
30g whey mixed with water
2/3 teaspoons peanut butter
0600-0715
Gym
0800
50g whey mixed with 500ml skimmed milk
1 banana
1030
I tin of tuna blended with 400ml water or 2x chicken breasts
1300
I tin of tuna blended with 400ml water or 2x chicken breasts
1530
I tin of tuna blended with 400ml water or 2x chicken breasts
1800
I tin of tuna blended with 400ml water or 2x chicken breasts
2030
6x scrambled eggs + 50g half fat cheese
Saturday/Sunday;
0800
50g whey mixed with 500ml skimmed milk
1100
2x bacon rolls
1400
50g whey mixed with 500ml skimmed milk
1700/1800
Any dinner but make sure the proteins there
+ 1 treat i.e. a bag of crisps or a bar of chocolate
2100
I tin of tuna blended with 400ml water
That's pretty much it. I'm not perfect some wks I fall off the wagon & slip in a chocolate bar or 2 a wk. + if I go out 4 dinner I will have any dinner I want within reason & on occasion afters but that's rare. I have no known food allergies. In case u hadn't realised I'm an endomorph, lol.
Many thanks.
Ok fella. I can see what you're doing here. First observation, the milk it's your whey protein after the gym, swap it out for water. You're absobtion rate is slowed down by the milk making the whey practically worthless. My post workout shake I add about 30g of malto dextrin to to replace carbs quickly. Recently I've been using beef isolate proteins post workout. Taste like utter shit, but results are good. (Beef protein + sweet malto dextrin is an "acquired taste" by the way.....)
Your next couple of meals should have some carbs, although small portions in your case, we're stripping BF. Don't be afraid of some carbs in the right places. After that 1pm meal, I'd like to see some green veg in there, (spinach, broccoli, kale). Considering you're drinking tuna and water, taste clearly isn't a big issue lol so get some greenery in there. The 8.30 meal, scrambled eggs. Try 6 whites and 2 yolks rather than 6 whole eggs. Have 8 whites if it leaves you hungry still.
Weekends, you're being really disciplined so I don't have a problem with you dropping the ball a little. Just watch carbs late in the day, but don't be afraid of them am / lunchtime in sensible amounts. I'm not a cheat meal guy to be honest, but if I was eating this clean for a sustained period I'd be ready to eat the furniture by the weekend.
I'm going to talk to you on PM about an idea for you based on your comments in the other thread.
Damn I've missed a lot in here. Ima try an get back in here to help.
TARANISYour a credit and major asset to this page brother,a lot of peeps would be happy to see you post here like you used to
peace
T
I'm gonna try, but I've been super busy lately which is why I haven't been quite as active the last month or so. I'm finishing up two degrees this may, I run one business already I'm in the process of starting another one I write for a blog that focuses on biochem and neuro endocrine reseach and I'm prepping for my first show. And I'm trying to have a little social life for the first time in a long time. So my time is quite limited these days. But I'll do my best to get on here an helo
Ok, so that's Monday you're busy, what do you do for the rest of the week? ;)
lol So I get all that done in one day. So the rest of the week you know, tryna start another business, work on a few more degrees, work on my physique a little more, have a little more social life. And I'm actually gonna co aurthor an article for the medical journals with my doctor. I'm the patient but I'm also the one who came up with the protocol using unorthodox drugs to put my clusterheadaches into remission. Truly breakthrough in cluster headache treatment noones even done what I did before. So I'm not the annyomous patient here in reality I'm the brains behind my whole treatment, she just wrote the scripts. So I have that on my plate also. Gotta see how that's all gonna work out since I don't have my MD phd yet. Either way it's gonna help a lot of people who suffer from this also and will be great to add to the tiny bit of litature on this disorder.
So ya I should be in here all the time I don't have shit going on lol.
Ok ok, you can have Monday AND Tuesday off then ;)
Be interested to read that when done. I think you've got my email somewhere?
Wanted to get a little help for my wife. My diet knowledge is limited to growing so i am of little help to her.
She is 36 yrs old
5'3" ish
160 lbs ( guessing here, she doesnt want to tell me)
She exercises 3-4 days a week, usually early morning before work. Typically 30 min cardio and some light weight training
Works 5 days a week 7-5 as software programmer so she sits most the day.
Oatmeal or nothing for breakfast, varies for lunch (sometimes healthy, sometimes not). I cook dinner and im a meat and potatoes guy so typically beef/steak/or chicken dish with some type of potato or pasta.
Goals are to lose weight. I think shed like to get down to 125ish range like she was when she was active duty Marine.
Contemplated trying out anavar at 10mg daily to help the effort.
Only food i can think of out of question is fish (sicks as its good source).
Diet is our main hurdle. I can guide her in the gym, but the eating (most important) is where i struggle.
Thanks in advance for any tips...much appreciated!
Certainly need to get breakfast into the morning schedule, it's making her eat more carbs at the wrong times by skipping breakfast, (my mrs often does the same thing despite telling her hundreds of times). Porridge etc would be a decent base for the day ahead, make it he night before to avoid the "haven't got time" excuse and just reheat it. Watch the carbs (potatoes and past) in your evening meal, that's not helping her. Try and substitute for green veg. Weight will slowly drop off her even if she's not eating great at lunchtime.
Appreciate the response. I too have stressed breakfast importance, but wives fail at listening to husbands. Thanks again!
My pics (Yes I'm fat): https://www.eroids.com/node/97121
Stats:
Age: 34
Height: 5'10
Weight: 220 lbs
Fat %: Probably 25-30% sadly
Cycles: no cycles ran yet (Doc says my Test levels are low but not low enough for TRT):
My diet consists of fast food 1-2 times a day, though i generally try to do:
Egg whites for breakfast + fat free chese + turkey sausage
Lunch: grilled chickin and brocolli
Dinner: Usually a burger from fast food
yes i know my diet is bad. I need to learn how to eat better.
How do I find out how many calories I'm supposed to eat a day? Especially for someone who is skinny fat like myself? My goal right now is fat loss, but I know this is hard because I have very little muscle mass.
any thoughts?
Honestly mate I think you already know what you're doing wrong! Fast food every day?
From what I can see you're not eating carbs until later in the day and (obviously) your fat intake us way too high. I wouldn't even worry yourself about calories at the moment, better to concentrate on breaking these bad habits you've built first.
TARANISThis page was a brill concept by cat ,just had a look through,seems to have lost a lot of steam,could be a few reasons,i won't even touch on,
love to see it get back to what it was especially when iron game was taking a keen interest,
i may have to try and add some knowledge iv'e aquired through the years,
all you need to do is look at the replies and the views ,but no one seems to be answering posts or taking weeks,brilliant post and would love to see it come back strong,Diet is a big part of what we are trying to do here, and think on my part the more time issue could be a factor to help,
or do you think this post has lost its steam.????
I want the important parts and posts of eroids back to what it was,is there something now missing here on the best pro-AAS site in the world?
T
I'm drowning in work at the moment. Get yourself stuck on helping these guys out T!