+ 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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Based on the picture I posted yesterday what should I do? With I have and what I am running would I get the most out this as a straight bull or a straight cut?
Look at it a different way. Where do you want to be in 3 months / 6 months / 12 months? Set yourself some goals then work back in small chunks from there.
From my perspective, if you trimmed off 6% BF you'd look better and bigger, BUT you're like me, you like your food! You've got mass already, you have had for a long time but you've never really had to carve it up, it's hard. I look at my physique as being necessity to be in a certain condition during stage "on season". If it's not that time, I'm building mass. That's me though, I'm a one trick pony, mass.
Only you can make that decision mate, I'll just try and help you along the way.
I'm kinda in that freaked out mode right now at this point where. Have dropped about 25lbs and my strength has really suffered but I am still fat. It makes me crazy. It makes it hard for me to be able to stay on task. Usually talk myself into needing a cheat meal and it's a down hill slope from there. Just being honest here. I got some soul searching to do if I am gonna jump on one train or the other. Bulk/cut. Maybe that is why the younger guys focus on recomp best f both worlds take a lot of frustration out. You can have your cake and eat a small price of it too.
You're not fat fella. You've changed the way you train. You were more into powerlifting etc when we first talked if I recall correctly, now you're looking at it from a bodybuilding position. That's two totally different games. I think I've told you before, I train with a strongman competitor. Not drastically different height and weight, but our physiques are completely different. My physique doesn't work in his sport, his doesn't work in mine.
You nailed it with the soul searching. You need to decide where you're going with this.
goals??
Hello GRRL how are you?
Loved your last pic you bust your ass in the gym and I love it.
https://www.eroids.com/forum/steroids-qa/steroid-cycles/research-question
https://www.eroids.com/cycle_logs/test-eq-recomp
https://www.eroids.com/pics/3-weeks-in-waiting-on-these-esters-to-kick
Here is thread with goals and stats
My cycle log
And a pic I posted today three weeks in.
Cat is right you are definitely trying to do what I call "walking in the middle of the road and praying you don't get hit"
the other thing that I see is that your carb numbers are higher than your proteins.. .. If I am going to count, which in all honesty I rarely do (unless it is protein) I like to do a 60/20/20 split with proteins/carbs/fats ... I tend to add weight easily and since I d prefer it to be muscle this works best.
You will have to pick your poison so to speak... I come from a powerlifting background, but I like to look good while I am doing it so I do ancillaries that are unnecssary to powerlift (arms, biceps in particular) and in doing so my max weights suffer but I have consciously made that choice.... I picked what i wanted ;-) Body building is just SO different from power lifting from training, rest, weights, all the way to diet. If you want to drop some fat that's great but if you really want to add muscle mass you can't really do both WELL at the same time. They are diametrically opposed goals and trying to do both puts you in the middle of the road waiting to get hit.. you will end up disappointed with yourself and your cycle. Think of the saying "jack of all trades, master of none." Master one then the other.
Also, a small trick that I use when I m bulking but don't want to minimize the fat that comes is to drop ALL the starchy carbs, that means no rice, no potatoes, nada... with the exception of oatmeal in the morning. I elminate most sugar ( I gotta have my coffee and my coffee is unacceptable with out it.. and no one wants to talk to me if I haven't had my coffee) All my carbs will come from vegetables period.
Other than that I can't really add much to what catalyst said .. he nailed it.
ps. Thank you for the compliment ;-)
Thanks this will help me make my decision.
weight: 131 lbs
Age: 29
I don't actually know my BF right now, :s
My goal: 117 lbs
Im currently not working, my day kinda looks like this
8am - take daughter to school
9am - diet whey protein shake w/ 2x granade fat burners
11 am - fat free yoghurt
12pm - 60 mins of cardio, 20 mins of ab work (crunches, rev crunches, the normal) 20 mins of weights
2:30 (ish) - 2 egg omlette (no milk) with chicken or ham x2 grenade Fat burners
3:30 (ish) - either prot shake or fat free yog
5/6 pm - chicken/turkey salad
8pm - sugar free jelly or nothing
Drink atleast 2 ltrs of water a day, min
I do the cardio and other workouts x5 a week , along with vigerous house cleaning and other running about and general stuff
No food allergies or dietary req
I dont like sea food unfortunately, no matter how hard i try... It aint happening!
I want to tone to look lean, im wanting to feel comfortable when i look in the mirror, im not looking to compete or anything (no where near any confidence for that!)
Im also on 125mg of thyroxine due to underactive thyroid....
I started all this when i was 196lbs , ive got to where i am now in about 4 years of on and off dieting and exercise... Id like to actually get to where i want now...
I am very inexperienced with all of this, but im a pretty quick learner and rather determined if i know im on the right track...
Kindest Regards
Right on donating an organ. Pretty serious commitment there.
Take your fat burners as soon as you wake up. Also instead of eating soo late eat earlier. Do fasted cardio on a treadmill before you eat. The majority of your carbs need to be taken in before noon. I honestly don't think your eating enough tbh. The more you eat the more, the more you lose, your metabolic rate will speed up there fore burning, when you eat it will be like feeding a furnace. Eat foods with fat burning properties like asparagus etc etc. Eat 4to 6 smaller meals, but keep in mind taking the majority of your carbs in before noon. You really should figure out your bodyfat it would help , get it checked in a bod pod or water displacement. So then you can check your progress if you can get the bodyfat to come down your making progress, the scale weight dropping doesn't necessarily mean its good.
If you want FR me and ill help you out.
Thank you for taking the time to reply! these are some solid pieces of info, im going to tweek my routine and repost it up here for you guys to check if you dont mind?
The carbs before noon is definitely workable, and i shall try and have oats in the morning ..
Im sure my scales have a BF meter on them, just got to try and program it o.0
Thanks again for the help! Means alot!
The scale with bf meter is soo inaccurate its not even worth trying they are always way off , not just 1 or 2% but 10 or more.
Ooooh okay, i shall have a look for somewhere local i can trust
Tony has some good suggestions ... Here's what I think.. not enough food and I think you're burning up too much muscle ..
I don't know if it is possible but 20-30 min of moderate cardio before breakfast ( I don't care if it is a buns of steel video it doesn't have to be crazy)
If you can seperate the 60min of cardio at noon from the weight training ... I wish I could see your post but I can't so I'm going to have to fudge it a bit) I would go so far as to say that walking at a moderate pace for an hour would be almost perfect.
foods.. turn your carbs into vegetables high fiber carbs no starch carbs .. I d consider adding oatmeal to your first meal with a good source of protein.
If you are up for it I think you might want to look into the Dulcan Diet .. it is pretty rigid but it can be modified the big thing about it is that it will kick your body into ketosis .. the other big thing is to look at your diet and get rid of all the sugar, it is in there ..
the jelly.. you'd be better off with a protein source even natural peanut butter would be better than jelly.
Thank you so much! Your ideas are sound and make sense....
I will tweek my routine and see what results i get for that.. Im going to look into getting something so i can mange my BF ..
I looked at the diet you recommended.. To be honest, its pretty much what i follow anyway, i just don't move from attack stage... When really.. i should do... So i think i will chuck in fat burning carbs or oats in with my morning and see what that does
FYI Im more than happy to have peanut butter instead.... Peanut Butter, for the win.. omnom..
Thank you for your help... everyone on here seem to be awesome
Cannot actually thank you guys enough =)
If you ever get around to making that move, the fat will melt right off...
I shall definitely give it a go for sure!
Had oats this morning.. So started well
although my appetite this evening has been terrible... Trusty chicken omelette for dinner 
the first few days of that diet will be the hardest but it definitely will pay off and it is something that you can add to over time so that it isn't one of those "diets" you do and then go back to eating whatever. Once you reach your desired outcome you play with the diet and make it work for you. Once you figure out how you work you'll be able to add stuff and take it back out when it is time. that's pretty much how I run a "diet" anymore. If I feel too fluffy I make some changes
Cheers mate.
Thank you
I assume your numbers are in a eurythroid state on 125mcg of thyroxine? Balanced and stable at that dose for some time?
Well done on what you've achieved so far, that's great work. I'm going to ask Grrl and TonyT to have a chat with you here, both in a better position to help you than I.
Yah had to be perfect, i donated a kidney to my dad back in feb, so litrally everything had to be spot on meds wise... i was quite surprised at 125mg ..
But thank you for replying and asking the others
I had my thyroid removed nearly ten years ago now, dose is 175mcg to keep me stable. Yours must have been very under active at 125mcg, in fact barely doing anything!
I feel like somewhat of a freak running 180mcg ... been on that dose for eight years now ..
That is unusually high. Baring in mind mine is gone, (although they typically leave about 5%), highest I've ever had to take is 225mcg.
Your thyroid is a real lazy one .......
my thryroid went on a vacation and is sitting on beach somewhere..
Slightly better than where mine ended up after being chopped out I guess.
Should send our thyroid glands to some gym days ;)
Lol!
6"0 174lb 16%bf
Looking to get to about 195lbs and to get bf to about 10% maybe slightly lower but not too low as I train MMA and a little fat is desirable
My current diet consists of
Meal 1 (09:00am): 3 scrambled eggs, 2 slice white toast with peanut butter
Meal 2 (11:00am): 150g chicken, 70g white rice, 70g veg, homemade korma sauce (low fat yoghurt, coconut milk, curry powder)
Meal 3 (01:00pm): 30minutes before workout: protein shake with 100g powdered oatmeal, banana, apple, energy drink
Meal 4 (03:30pm): post workout: protein shake with a tablespoon milled flax seed
Meal 5 (06:00pm): 150g chicken, 70g white rice, 70g veg, korma sauce
Meal 6 (09:00pm): Casein protein shake with milk
I drink about 4litres of water a day and 3 cups green tea before 16:00, sometimes a coffee if I need the extra kick in the morning (which is most days)
I have no allergies and have no major dislikes, I'm not a particularly fussy eater, I prefer white rice to brown but can eat both, I prefer chicken to beef but only because it isn't as fatty, it's worth mentioning I'm on a very tight budget that's why all meals are the same (student life!) And I have some mass gainer shakes on hand which I had planned on using after I'd grown a little and my metabolism had adjusted
I also walk for an hour to and from the gym and do an hour of swimming sauna and steam room that's why the time between pre and post workout is so so long
Any help or advise would be greatly appreciated guys!
opticxWhat are you spending on food a month right now? where are you buying your grocery's also.
I do all my shopping at tescos and I allocate €50 a week, the chicken alone for the week costs me €22.50
opticxWhy are you swimming so much? that burns so many calories. Your eating then burning it all swimming lol
I only usually swim about 15minutes and spend about 15minutes in sauna, I find swimming relaxes me a little after my workout, I get restless if I don't stay active haha I thought the same thing myself but I reckon if I just eat more I can get the best of both, do ya recommend dropping the swimming?
opticxYou already do MMA thats really high intensity cardio. I would drop the swimming to gain a bit of extra weight
how intense is the swimming ... would it be comparable to walking, jogging, sprinting or ....
Not very intense at all, walking with little spurts of jogging I'd say, just something to help me wind down after the lifting, could easily drop it like
opticxDrop the swimming all together, any way you can earn more money?
I could sell my swimming shorts haha
I don't like the way this is developing in my thread lol!
opticx0.0 uh oh hes gonna go G4P Next lol
Observations 1) Much more low GI carbs early in the day 2) real food sooner after workout. It's currently 2 1/2 hours after, 45-60 minutes ideal. 3) lose the carbs (rice) from meal 5, eat as much green veg as you want with thus meal. 4) probably expecting this, brown rice > white rice. Quinoa, sweet potatoes, bulgur wheat, wholemeal pasta are alternatives. 5) overall increase your carbs in total, but only up until your post workout meal which should be 1.45-2pm. Following meals only carbs are green veg. On that note also exchange the milk in your casein shake for water.
Mass gainers I'm not a fan of, spend the money at the butchers. You mentioned tight budget, offal is cheap, calves liver has a great nutrition profile in particular and dirt cheap. Freezes fine, ask a butcher for it as they rarely display. Oats are great low GI carbs, add plenty of calories and can be blitzed in a blender etc and added to shakes.
Summary - up complex carbs overall, but drop completely after post workout meal. Keep aware that things like white rice are high GAi, whereas brown rice is low GI. White is brown, it's dull food either way so eat the brown, it's way superior for you, especially to bulk up. Vary your protein sources, chicken all the time isn't great. Other meat, fish etc, mix it up.
All make sense?
Spot on mate! Never tried calves liver but tried pigs and can't say I was a fan haha If it's good nutrition though no harm chucking it in, thanks again
Calves liver tastes a lot better than pigs liver. I'm probably not the best to comment, I'm one of those that eats anything. Only food I really dislike is liquorice.
Cat missed this I m not sure how he feels about "toast" but if you want to lose fat you have to ditch anything that looks smells or tastes like bread ;-)
I did miss it, good catch.
I dont really diet like that I add carbs and drop carbs depending on how I look... so I look for the carbs when they post diets and then look to see how much they are eating which are the two big culprits when people post up diets
opticxSo if your feeling kinda stringy you add in some pastries, if your feeling a little spilled over.. add in more pastries.
I rarely feel stringy .. do I look stringy?
opticxGo buy Ezekiel bread
Living sprouted grain bread that has 6-7 grams of protein per slice! Everybody deserves toast in there diet.