+ 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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no bread for grrls .. no pasta if we want to drop some fat.. that is the way of the world ;-)
opticxHave you tried Ezekiel bread?
no I haven't ;-)
opticxOh my god GRRL! Do you have a whole foods in your area? Yes im going to make you leave the house for this one lol. I promise you'll never go back to regular bread. Its sprouted grains so you don't feel like a grump after eating a bunch of it.
ezekial english muffins and tortilla's are awesome!!
no body can top thomases... plus how does it taste? if I am going to eat bread I want bread.. I bet it is like whole wheat pancakes... UGH..
you know I don't leave the house ... I m not grumpy I just have food coma and get really fluffy when I eat bread
6'4 228 21%bf
Don't want to be under 220lbs, want to be around 13-14%bf
What you currently eat and when along with an idea of training times / work schedule
7am - 50g protein shake w almond milk, chia seeds
10:30am - 6 whole eggs
1pm - chicken breast w spinach
4pm - chicken breast w spinach
5:30pm 1hr MMA training
7pm 1 hr lifting
8pm 50g protein shake, almond milk
9pm steak w asparagus, avocado
I have tried everything I cannot get the results I want. I give up on diets usually after 3 weeks because I see no change in progress. I was going low carb 5 days, 1 moderate carb day, 1 high carb day. Didn't see much change. I am also doing (http://www.t-nation.com/article/most_recent/stripped_down_hypertrophy) on week #2. I add this in to change up weight training when I feel I am plateauing.
As far as gear I am technically off. I am on 5iu generic black tops ED, 30mg ostarine, 5mg GW, igf1&igf2 lr3 post workout, minimal dose of t4 for synergy with the GH. Helios and albuterol on hand
opticxCurious why do you not want not be under 220?
Not much under. My weight class is 205 to fight but due to injury I haven't had anything lately. I like being Farley big. When u get to 205 I look thin and lanky. 220+ is where I feel comfortable. I'm 6"4 I have a big frame
where did you get those numbers from?
I'd like to get the abs popping real nice but I don't want drop too much weight due to sports. Just fat
ditch the numbers then ... I commented on your pic .. I had some questions for you about your priorities.. and training
opticxPlease upload a picture for us. need to see where your at
Uploaded
Diet is one of the simplest things we can manage while building, but it's also one of the most neglected. I am one of those who neglect my diet most of the time. Thank you guys for starting this thread!
32 years old, 5'11, 175 pounds.
BMI is roughly 18 or 19% (havnt checked in a while)
Like most guys I just want to bulk.
My goal is 200 pounds and I think I'll be pretty damn happy there.
I work a physical job that allows me to eat at anytime I wish.
MEALS:
1. 3 eggs, 2 egg whites, 2/3 cup of kashi cereal (whatever flavor the wife bought), Apple or some other fruit. 8 to 12 ounces of vitamin D milk.
Protein shake, Nuts (about half a cup and usually almonds), a fruit like a small Apple or something.
Red meat(usually 3 to 6 ounces), raw veggies mixed kinds, sweet potatoe, protein bar or shake.
4.Ive been experimenting with some smoothies here. Usually about a cup or two of raspberries or blueberries. Otherwise, the same as meal 2 but more starchy carbs.
Work out time
Workouts are usually an hour long 5 days a week. I'm thinking of adding another day in there during my next cycle but I havnt decided. I work out later in the day usually around 8 or 9 pm.
Finishing my last cycle I neglected my diet and paid the price. Around noon I would crash and have to resort to an energy supplement. I work working out about 1.5 hours to 2 hours 5 days a week and my diet SUCKED at the end of the cycle.
Hi mate.
Just looked at your pics and I'm going to be blunt with you, you shouldn't be anywhere near gear in your current condition. Build a base first, it isn't that hard at first to be honest, it gets hard 10 or 20 years down the line. What you've done is rush into it. I get the impression you already know that from what I've read?
Not trying to offend you, but you're a grown man and I hope you'll respect the fact that I'm telling you how it is rather than sugar coated BS.
Call a spade a spade, I can't disrespect that Catalyst. To be honest, sometimes we need to hear those things. The pic is my most recent but it's about 8 weeks old. I've got the base built at this point. I do agree with you that I probably should have waited. I lifted naturally from a young age till about 25. I just recently started again after a few years of neglecting my body. I needed the motivation I guess. At any rate, you are right man. Your input is always welcome.
Glad you haven't taken that the wrong way. The tough thing is that when you jump the gun invariably you don't hold onto it. If you build a natural frame, it tends to stick. I think after 25 years I can safely say as much as that is a sweeping generalisation, it's a pretty solid one.
If I were you I'd take a step back, trim the BF down, (you'll look bigger anyway), then reassess the AAS scenario 6 months down the line. If you want help with that, drop me a FR and I'll help you.
Wow, very awesome Catalyst. I'll take you up on that for sure.
No problem mate. We can take a look at your training etc too and get you on track.
opticxI never really touch the drug subject, Catalyst I just like talking about the food lol
opticxProtein is very low in the morning at the moment, not to mention the sources are well not bad but they can be improved upon
You said mid day you feel tired and crash and need a energy drink, I believe this is because of all the fruit you have early in the morning combined with very small meals that arent full of solids. I would like to see more carbs that are low GI
Get some Vanilla protein powder and 1 and a half scoops with 8-12 ounces of liquid egg whites, add ice and some sort of frozen fruit ( blueberries strawberries banana). Significantly more protein in the morning now see how east that was?. You can have that with a bowl of oatmeal 1 - 2 cups with a single teaspoon of peanut butter for healthy fats and to slow digestion. As for that second meal id go with a sandwich personally because its easy to make and you can whoof it down and it wont fill you up too much ( something with a few juicy tomatoes on it and some cold cuts ). Feel free to add a protein shake to that meal.
Other than that it looks pretty solid all though that is alot of red meat, may want to try switching 1 of those red meat meals to a chicken ( heck you can even put it on the grill with some bbq sauce!).
End of the night if your wanting something sweet and light get 1 serving greek yogurt 1 scoop of protein powder and a few frozen blueberries and mix it all together in a bowl and put in the freezer for 5-10 minutes. You will know what im talking about after you try it ;)
Drop your workouts to 1 hour max, if you are not talking in the gym and training with high intensity you shouldn't need to be in there longer. And having a physically straining job you should probably stick to the less is more approach. And being a family man why not save the extra time? Make every rep and set count as if its the sole factor of your physique success.
Thanks Optics, I have considering the same with the meat. The main reason for the red meat rich diet is I'm a die hard carnivore, and I bought half a cow a few months ago. The freezer is packed;) I will be trying the sweet treat you mentioned. Im always on the search for some short sugars that break the callorie bank at night. I'll give the morning shake a try too. Thanks bro!
opticxKeep us posted okay ?
I've only made a few changes at this point. I've added some salmon and some chicken to the mix. I've dropped down to 18% according to the calipers so I'm happy.
My neighbor sells eggs (fresh) so I've begun buying from him. He also sells chicken and is getting ready to butcher some up. I'm buying all that I can get ahold of from him. I'm continuing to build a cleaner diet now that I've found a diet that seems to work. The less food with a label the better. Im also staying anabolic for a few more weeks. I'm not on cycle but I'm still getting results as I tone things up so I figure why not get this muscle hardened up and leaner before I cut some fat. When I cut fat I plan to do a diet that focuses on carb cutting and loading. I've found a few meal plans that look decent but I haven't settled on anything. My plan is to cut a pound to a pound and a half a week. My hope is that I can retain as much muscle as possible and still cut the fat. This should take me about 18 to 20 weeks to reach my BMI goals. I'll post a meal plan when I figure out a rough idea of what I'm looking at.
I did try the Greek yogurt and protein powder treat. I put some raspberries in there and it was pretty good. My nephew said he likes it more than ice cream.
Let me start by saying how cool it is of you Catalyst for taking the time to help members like myself with nutrition. Also a big thanks to Opticx for answering my question and sharing this link.
Stats:
Age 46
Height 5'8"
Weight 170lbs.
Body fat: do not know
Picture: picture on profile and one in self picture are both two days old.
Goals:
I want to gain in muscle size and definition. Not concerned weather or not it comes from bulking or cutting as long as I feel good and it looks good.
I have not started a cycle yet, but would like to begin one in a few weeks.
Current diet:
Honestly I haven't really followed one or counted nutritions. A typical day for me usually is as follows.
Before work a Whey protein drink with 270 calories 5g sugar 40g protein. Lunch= sandwich with sliced deli chicken mayo and sliced provolone cheese, Greek yogurt, apple/orange, and a protein bar.
Snack after work= left over meat from night before.
Dinner= meat either steak, pork, or chicken. Salad, broccoli or spinach.
That is a typical day, I ready for the advice, be honest I can take it lol.
Work and work out schedule:
I work a very physical job outdoors doing concrete construction. I start between 5-7am finish between 2-5. Usually never more than a half hour break a day during work. After work and dinner I work out about 9pm for a half hour 6 days a week.
I have no food allergies, or health problems. I will eat whatever is best for me, just let me know what that may be.
Hope this helps determine a plan for me. I knew this was going to be the hardest part of my cycle for me. I'm ready for the critique. "I think" lol.
I think Opticx has nailed most of my thoughts below. You're in good shape for 46, fairly lean too so I think it's more about putting size on you. I'd also like to see you eating more often if work restraints allow that to be feasible. If you could swap the breakfast for real good like eggs and oats and maybe put the whey shake in later in the day, that's all extra calories. Doing a physical job means you're burning more off, so as long as you're not pushing loads of carbs down you late in the day I'd like to see more low GI complex carbs in your diet.
In summation, just a few minor tweaks. I like the structure, just see if you can up the amount of decent carbs and protein from real food and eat more regularly if possible.
If you need to, drop me a line in PM.
opticxNot busting your balls in the slightest but when you get a chance blur out your face in your profile picture ( better safe than sorry).
For being natural and at your height and weight you look pretty damn good man and healthy I might add.
What really popped out at me when you said as long as I look and FEEL good. Anyways so your 46 which makes you an ideal candidate for TRT (Testosterone replacement). In fact you look pretty good for 46 if you've never touched any juice I bet you have naturally high t levels even now. Ill let catalyst take chime in for that though.
Your diet is actually pretty low from a caloric standpoint which isn't bad it just means with a few more calories you'll grow like a damn WEED. I see your meal frequency is low but I assume that is due to your work conditions as it is most likely hot and your appetite is blunted. Your diet follows carb back loading in a sense ( eating majority of your carbohydrates during or before mid day). I would add in something after your dinner meal before bed such as cottage cheese or Greek yogurt which you mentioned you already eat for lunch! Take some vanilla or plain Greek yogurt 1-2 servings and add in 1 scoop of protein power and stir it for a minute or so until its a mousse consistency. If you want to spice it up add in some frozen blueberries. Right there we've added in protein and 250-500 calories. Also I noticed you didn't add that your taking protein after your workout which I would recommend to add in some calories just 1-2 scoops 25-50 grams of protein. Start small don't completely go overboard, if an extra 2-500 calories is making you grow then keep it there until the weight stops going up.
With your whey protein drink before work you could add in 1 tbsp of peanut butter for some healthy fats and to slow down digestion as well.
stats: age 25 Height: 5'11 Weight : 140 ;/ as far as a pic have no recent one but i am very skinny and lanky lol. no real muscle definition basically skin and bones
Goal: To gain weight!! i want to put on some decent mass while getting decent definition
My diet has been shit as of late, really eating anything and everything. No real plan, breakfast lunch and dinner whatever was made or convenient at the time. I work 7am-5pm leaving my house around 6:15am getting back home around 6:00PM. plan to get home from work eat a meal and hit the gym around 7-730PM
no allergy's.
Not that i cant stand it but i dont really prefer oatmeal. And i really cant eat almonds.
When i was younger i did experiment with some test cycles but i was young, nieve, and stupid. I am at an age now where i know i dont need that and i can achieve everything i want through the right foods and hard work in the gym, I really appreciate the help!! i will not waste your time and i will work out hard.
I have also just prepped grilled chicken, steamed veggies, and sweet potatoes for this week. I have my protein powder, BCAA and gluetmine on hand as well. fridge packed with greek yogurts, nuts, peanut butter whole wheat bread and fruits.
I saw your other post. Firstly it's nice to see someone being sensible enough to say "I need to diet my diet out, steroids aren't the answer".
Ok do as a start, I'm guessing your appetite isn't great? The best way for you to improve that is to try and eat more often. Even consuming smaller portions but more often will improve your good consumption requirement longer term. So currently you're eating three times per day. Let's try and increase that to five or six.
Sweet potatoes or oats or brown rice, green veg and meat or fish or eggs in EVERY meal. That's your guide. When you're full, eat a little more, even if it's just a spoonful or two. Your portions will gradually grow.
Worry less about supplements. Spend that money on low GI carbs and decent quality neat from a butcher, not supermarket crap.
Milk. A couple of litres of semi skimmed milk a day adds a load of calories to your diet. Drink it. At your weight I don't even care if you add milkshake powders full of sugar to it, just get it down you however you need to.
opticxWow " decent quality neat from a butcher, not supermarket crap. " This ive never seen on the forum and its one of the most useful things when trying to bulk ! +1
Will do have been doing milk in all my shakes and sweet potatoes and grilled chicken:flank steak with almost every meal!
opticxhttps://www.zayconfresh.com/
I get my chicken from here, you buy it 40 pounds at a time and its the freshest stuff ive ever used it comes on chilled semi straight from the farm. No waiting in the grocery stores for days and days before you come in and buy it. I buy 40 pounds for $1.69 a pound YES $1.69 A POUND. it comes in right under $70. I freeze 30 pounds in baggies and keep the rest out to cook. It makes my life so much easier not just because of the price but because the quality isnt straight shit like target, walmart ect. Use zaycon or a local butcher and become good pals with your butcher if your serious about fitness and getting healthy.
Other stuff you'll get cheap if you're in s budget, things like calves liver. I know done get funny about offal, but it's high quality nutrition and if not over cooked it's tasty.
opticxOh lord, I was raised like a true white boy wasn't I? Ive seen Evan centapoani <- spelling..? he RAVES about livers .
opticxI have to ask, did you properly pct after you dabbled in cycles? Low testosterone could be effecting your weight gain also.
What is your previous track record with weight? did you weight more before and if so how much.
If your weight has fluctuated in the past why do you think it dropped.
Even with low testosterone or some thyroid condition or whatever may be the case, it sounds like you should be eating more regardless. You obviously have a healthy approach to eating and your diet and that isn't a bad thing but if you are a hard gainer you'll want to consume calorie dense foods also or at least incorporate them in to your healthy diet.
Go invest in a food scale and here ive linked one for you! Its $20.00 but Its also nice which is good because you will be using this thing alot for the time being. Start counting your calories not only so we can get some real numbers at the end of the day but so you can start visualizing what 4 oz of chicken ect LOOKS LIKE. Start recording your macros ( protein , fat , carbs ) and your calories. From there if your eating 2500 calories a day and you arent gaining weight or looking better in the mirror well then add 200 calories for another 3 weeks ! if that doesn't work .. add 200 more ! If you are gaining weight and suddenly you start gaining alot of fat well then cut out 100-200 calories per day. Small adjustments over a long period of time are going to make your body into your dream body.
I actually have been told I might have a thyroid problem due to a high heart rate (resting 116 :/) however I have always been a naturally skinny kid from birth...my plan however is to see how far I get by doing everything right before jumping to any extremes like throud problems. I did pct with nova and clomid when I did cycle however. I personally think my low weight gain has been mainly due to dabbling in drugs since I stopped working out :/ but all that has come to a end...
opticxBlood work my man, if you have insurance it shouldn't be a problem to get looked at.
opticxwow 116 that's crazy man, go get blood work you might as well. Its free once a year with insurance
Already have the prescription written out just gotta go!
opticxWhat all are they testing? I hope they ordered a growth hormone and testosterone panel as well. Its good to fast for 8 hours before giving blood if your doing a glucose or lipid profile as well.
They def told me to fast
opticxJust making sure you have the bases covered
25-5'11"-158 apparently need help bad. Want to gain weight and muscle.
Diet. Large salad in the morning footlong sub for lunch and a good meal for dinner usually portion of meat potatoes and vegie
Workout. Sit ups , push ups, bunch and butterflys. Don't count just do it till I can't. Few reps large weight.
I just spoke to a few ppl on who told me to post in here. Said I drastically need advice and don't need to event think of considering gear yet. Any help would be nice. I'm tired of being small and about ready to do anything to change it. Harmful or not.
To look at this in a different way to the norm, why do you think you weigh 158lbs? What do you think the difference is between a guy of your size and one of my size? (It's not steroids just as a clue).
Some good info from GS to digest here
https://www.eroids.com/forum/general/general-talk/laying-a-foundation-ak...
OK. Day one of a 3000+ calorie diet
Breakfast 4 eggs 1 sev cheese 1 sev bacon
Snack. Super nos prework out drink
Lunch 3 eggs apple and banana
Dinner 12oz meat . today top sirlon salad 1 seve lettece 1 serv cheese 1 served bacon 1/2 sev ham.
Baked potatoe with 1 serv cheese and butter.
Still have a snack to go but my myfitnesspal app says my cholesterol intake is to high. Any suggestions?
That's because lots of those calories are coming from fats. I asked you something above, did you see it?
Where are your quality / low GI / complex carbs? Your diet consists of protein, fat, sugar and done high GI carbs (white potato).
Examples are brown rice, wholemeal pasta, sweet potatoes, quinoa etc.
You're really struggling here, I can see that. FR and PM me.
5'9, 192lb, 14-15%bf
Gain mass, cut fat
Current diet - 500mg test-e/wk 12 weeks.
Monday+Thursday - 2600cals, 50fat, 280carbs, 260protein
Tuesday - 2500 cals, 65 fat, 200 carbs, 270 protein
Wednesday+Friday - 2400 cals, 100fat, 100 carbs, 265 protein
Saturday - 2100 cals, 90fat, 50 carbs, 280 protein
Sunday - 2150 cals, 90fat, 15 carbs, 310 protein
Lift usually at night time around 7pm. Work from home, on my couch w/ a laptop vast majority of my day.
Thoughts? First time on Test, and I'm finding myself really hungry... Should I up my calories a bit? marcos seem on point, but I keep feeling like I should be eating more if I want to get the most out of my test-e cycle?