+ 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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Either way. You're trying to bulk. If it's decent calories eat it.
TryHarder007See food eat food lol. Got it lol!
Can't agree with you enough on this, dirt cheap, chock full of protein, easy to prepare with just a hint of salt, and it cooks quickly - and fucking delicious.
I know offal isn't everyone's thing, but I love it. Try it cooked with a little Madeira, delicious.
Thanks mate,
32 years old
Currently 106kg
5ft 11.
I'm 2 weeks into a 20 week cycle.....
Week 1-20 200mg test prop eod
Week 1-20 900mg eq 1/2ml mon/wed/Fri
Had some estrogen issue's so I've started using masteron at 100mg eod and ditched my Ai for now
My diet consists of..
Breakfast.
5× scrambled eggs and 2 slices of toast
Lunch..
2× chicken breast with mixed veg
Evening meal..
Steak/turkey/chicken with either paste or patato
Last meal after training...
Will be one of the meats above with more veg
That's about it really I don't drink protein shakes or eat fish I just can't get away with them and I get really bloated after the smallest amount of paste or rice
So I try to avoid them to be honest.
My supplements consist of...
Garlic capsules
Vitamin b complex
Tudca
Fish oil. all taken daily and I drink 3 liters of water a day.
Thank you for your time really appreciate it
So what's the goal here?
Bf%?
Sorry,
I'm wanting to add as much lean mass as I can
I would say I'm at 18%/20% body fat.
The problem is my job as I can only eat at 10.00 am and then 12.00 midday and I can only train after 6.30pm no earlier I am roofer so I'm constantly moving and obviously this why my eating times are limited. Thanks mate.
This "can only eat at 10 & 12", what about the afternoon? What's your working day? Details please fella. No protein shakes? Tried whey alternatives? What about casein?
My working day is like this...
Start at 8.00am then I work till 10.00am 15min break
Then I work till 12.00 and have 30min break
Then I work till 5.30
Depending on were I'm working I take a meal with me to eat on rout to the gym if I can't get home to have one before I train
It's because of my job these are my only break times I get as for the protein shakes they make me feel like shit but I haven't tried casein. I used to take protein shakes with me and have them on the scaffold I can sneak a drink but if was caught eating a meal I would be sacked. I'm willing to try anything as I now feel I'm busting my ass in the gym and I've stopped growing even on cycle it's starting to feel like a waste of money and it's getting me frustrated
Send me a FR. I think your situation is so specific we may as well take it offline.
Sent mate
Hi catalyst,
Would you mind if i post my stats and gets some help from you please? Cheers buddy
Go for it.
Some advice would be good. I had to modify my diet due to having issues with my Kidneys. They are borderline Stage 3a. My Urologist advised me to drop all Protein Shakes, BCAA's and Fasted Cardio all of which she suggested put strain on my Kidney's.
I'm aged 46, 5`11" 100Kg, BF 15%. Desk based job so sat on my Arse all day !! I would ideally like to get down to 90KG to compete in some power lifting competitions. Train 4 x weekly 45 min sessions. Squat 170Kg, Deadlift 170Kg and Bench 140kg Military Press 80Kg All (1 RM).
I don't like fish so supplement with 5g Omega-3 x2 daily. (Goes in the OJ).
BREAKFAST 8am
4 Large Eggs
2 Slices Burgen (Soya & Linseed)
100ml Orange Juice
PRE WORKOUT 10am
125g Fat Free Quark
1 Teaspoon Raw Honey
300ml Skimmed Milk
Banana
POST WORKOUT 11:30am
125g Fat Free Quark
1 Teaspoon Raw Honey
300ml Skimmed Milk
Banana
LUNCH 14:00
150g Beef or Chicken Stir Fry
100g Carrots
100g Broccoli
MID AFTERNOON 16:30
150g Minced Beef
Passata, Tomatoes & Chilli Spices
Kidney Beans & Baked Beans
EVENING MEAL 19:00
150g Chicken Breast
100g Carrots
100g Broccoli
100ml Orange Juice
BED TIME 21:30
300ml Skimmed Milk
Macros:
CALORIES PROTEIN CARBS FAT
2539.1 / 253.2 / 191.6 / 77.3
I drop the Banana's on non-workout days.
Alright fella
Can you recommend a protein and carb powder?
The reason I ask is because Im finding it really hard to get a powder that doesn't upset the stomach as I've tried quite a few of the well known brands and no joy...after drinking it almost makes feel like I've got travel sickness or taken to much MT2 lol.
Any ideas would be helpful
I'm thinking it could be the whey isolate that's found in most powders
Have you tried these new beef isolate proteins? I know a few guys that don't get on with whey protein like them.
I've seen them but never really heard any feed back, I will have a look on line and make the purchase
Drop me a line and I'll point you at the one my guys use.
Hi just want this reviewed. Trying to lose BF
Age: 25
170lb
BF around 25 / 28 ( not sure )
train 4/5 days wk. around 1hr everyday
Only starting this diet.
8:00am 70g (cup full) porridge with water and a scoop of whey protien or
4 boiled or scrambled eggs (2 full eggs 2 egg whites)
11:00am 1 chicken breast fillet with green veg (broccoli, green beans etc)
3:00pm salmon or white fish,1 baked potatoes with green veg ( brocolli, green beans, asparagus)
5:30pm chicken or turkey with 70g of rice (3/4 full cup) with green veg
7:30pm white fish or salmon with 2 handfulls of almonds
10:00pm 3 boiled eggs (1full and 2 whites)
Or an 8oz steak
What time of day do you train at? Any other supplement use?
On face value, I'd suggest a redesign here. My initial thoughts are considering your comments in your other post, do you really feel you can make such a drastic change and stick to this? It may be more realistic to gradually change your plan rather than junk good I've day, wake up the next day and work like this. Don't get me wrong, it would be better if you could but I get the impression you'll struggle with it?????
Could u do a redesign for me. Train around 6pm
I certainly can. Clean up your game gradually first, drop me a line in a week or two and let me know how you're getting on losing all the sugar / junk food. No point me putting something together you won't be able to stick to.
what are you eating now?
ATM im just trying to ease myself of sugar as i have a very bad addiction to eating junk food like sweets crisps biscuits ect..
Iv tried stopping it all at once but anyways felt like shit so im trying to ease off method
Stats:
Age 16
Height 5'8
Weight 195 lbs
BF 21.8%
Goals:
Right now my goals are 210lbs 10% BF. I would like to reach these goals within a year if possible.
Diet:
I try to eat about six meals a day, but almost never eat that amount.
I have a meal plan that I created, but have trouble sticking to it.
Meal 1: 2 eggs, 4 egg whites, 3 slices of toast, 1 pack of oatmeal
Meal 2: 4oz of chicken, 1 cup of rice, one cup of broccoli
Meal 3: Same as meal 2, but with red potatoes instead of rice
Meal 4: 4oz of steak, one cup of rice, one cup of vegetables
Meal 5: Same as meal 3
Meal 6: Same as meal 2
I hardly ever stick to this meal plan. Is it good for my goals or does it need tweaking? Also any advice on how to stick to a meal plan?
Training/ Working Schedule:
I train 5-6 days a week for 2-2.5 hours at a time. The time of day I go to the gym varies.
I work from 5:00-11:00 on Wednesday; 5:00- 11:30 on Saturday; and 1:00-6:00 on Sunday. I work at a pizza buffet and just started about 3 weeks ago so I will probably have to work more eventually.
I have no allergies or dietary requirements. I really don't like eggs or fish, however, I will eat eggs if I have to. I like steak, chicken breast if it has been flavored with something like BBQ sauce or Mrs. Dash chicken seasoning. My favorite vegetables are broccoli, and low sodium green beans.
What supplements do you recommend I take?
Thanks for your help.
So, starting with your goal, I think you need to realise you're being unrealistic. 195 @ 21.8% BF means your lean body mass is 143lbs. 210 @ 10% BF means a lean body mass of 189lbs. That's 46lbs of lean tissue in one year. No chance, set a more realistic goal.
Regarding your meals, several key observations. 4oz of meat isn't much, 112g. You're eating a lot of carbs late in the day, hence your higher body fat, drop it down other than the green veg. Regarding Veg, broccoli is good, spinach and kale you should also try and include. Try to vary your complex carbs more. Quinoa, sweet potatoes, wholewheat pasta, bulgur wheat etc. Variety may help you be more disciplined with sticking to your diet, it always difficult when you're eating the same things all the time.
Supplements. Whey protein after workout, Casein before bed, other than that stick to real food as you're currently doing. Always better than supplements.
Re training, 2-2.5 hours in the gym? If that's the case your training lacks intensity and you're fannying about talking / texting between sets too much. If you need help with your training regime let me know. I've written a few workouts you'll find in my forums that may help you. Makwa's articles are great in this respect too.
Yep just added a pic
I'm a newb how do I post a pic?
look up at the top of the tool bar ... all the way to the right .. it says SUBMIT .... then the drop down choose picture ... then click.. choose self shot ....
Thanks for your help... Once it's uploaded in there do I post it on here now
you can post the link or we can go look for it
30
179cm
81.5kg
My goal is to lose belly fat and gain lean mass
I train 5-6 times a week and have started doin a minute of skipping/running on the spot in between sets. I work 12 hr shifts on a week on week off basis alternating day shift and night shift.
When I train in morning
Breakfast is 4 poached eggs and a bowl of porridge straight after training.
Lunch is generally some fruit and some cold meat
Dinner is lots of Veges and a small portion of chicken or beef or pork
When training at midday
Breakfast is 4 poached eggs an two pieces of bacon
Lunch is a shake containing one cup egg whites 90grams of powdered oats a banana an some chia seeds.
Dinner is lots of Veges and small portion of chicken or beef or pork
Snack on nuts and or fruit at night
Any help and advice would be greatly appreciated
Got any idea on your BF% mate? If not, a pic maybe?
https://www.eroids.com/pics/me-44
oops sorry, don't know why my post got put up twice and don't know how to delete the second one
Hi,
On the advice of the great guys on this site I am here to figure out how I can gain naturally as I am too slender and weight challenged to even think of doing another cycle at this time.
As previously posted, I stupidly ran my first cycle with no clue as to what I was doing.
I am and have always been a very hard gainer and have never surpassed 165lbs my entire life.
One of the guys suggested I may have health issues and possible thyroid disease. Though this may be possible it's unlikely as my past health checks have never revealed such and for the most part, I;ve always enjoyed a active, healthy life, albeit I've always been skinny to slender.
I did gain and enormous amount of weight on my forst cycle, partly because the gear kick started my appetite and partly because i made a lifestyle change and I used the gear not just for trying to gain muscle mass and weight but realize now, I was using it as a means to motivate myself to eat and work out as well. I will admit, though I was on and made sure I consumed at least up to 5000cal a day, they were not always clean cals, though most was.
Due to a serious stomach illness, stress, work schedule and just plain bad eating habits, almost 1 year ago, I had dwindled down to a mere 59 kilos. I decided to do AAS to change that (dumb I know) I thought it was the way to go and I was impatient not allowing myself the benefit I should have by making my gains naturally.
My current stats:
48 years old
70 kilos
177cm
Body fat unknown, but not much I'm sure.
Blood test so far revealed that I am at normal to good levels all around with the exception of a high triglyceride level. Most likely from the mass amount of foods I was consuming while on cycle which has tapered off as my appetite has suppressed a bit. I went from 5000cal a day to now about half that.
Though not as intense (6-7 days a week) as when in cycle I continue to work out every other day (4days a week) However, I will do another blood test along with Thyroid check very soon.
My training times are between early morning and afternoon 1-1.5 hours every other day.
Current diet looks mostly like this
Meal 1 breakfast - 4 eggs, 2 meats either ham or sausage 1-2 fruit either banana, apple, peach etc...wheat bread 2 slices
1 Protein shake
Meal 2 midmorning - canned tuna or mackerel 200-400 grams, banana
Meal 3 lunch - Protein, either 2 chicken breast or lean hamburger, and potato or steam vegetable or salad with balsamic or italian dressing
Meal 4 Mid afternoon - power bar, 1 fruit, Protein shake
Meal 5 dinner - 10 oz Lean Hamburger or 2 chicken breast or fish or 10 oz lean steak, vegetables, salad then fruit
Meal 6 before bed - none - fruit and protein shake.
Admittedly, I am not completely spot on with every meal, though I don't skip, I substitute other proteins and foods as my schedule is so busy and hectic some days. and I am a bit spoiled being a chef, which is good and bad.
Good being a Chef and having quite a few kitchens and unlimited access to foods, but most busy chefs hate cooking for themselves.
I have no dietary requirements and eat just about anything.
Help me.
My goals:
To get myself up to about 175-185 lbs naturally and keep them on!
Thank you so much
Ok mate, this is an easy one. Where's the carbs?
You're trying to gain weight, you won't do that without eating complex carbs. As a chef you're on your feet all day, long hours, you're burning off way more calories than someone that sits at a desk.
Wholewheat pasta, oats, sweet potatoes, brown rice, quinoa. These are all sources of low GI you need to include in your diet.
Quite a lot of fructose in your diet. Don't mind that ore workout but otherwise it's largely pointless considering your goal.
Serious stomach illness? Anything I need to know?
Hope that helps. PM me if you need to. We'll get you making progress quickly.
HI,
Thank you for your guidance and advice.
Yes, I am extremely active all day and always on my feet and moving around, rarely ever sit in one place for more than 30 minutes. Also use public transportation quite frequently in my part of the world, ride subways so yeah, lots of walking there as well.
I will immediately incorporate the carbs into my diet and cut out some of the fructose. I also left out that I ate a lot of white rice up until just recently (kinda been a staple in my diet in my part of the world), I will incorporate brown rice back into my diet.
My last bloods revealed a pretty high triglyc level so I intentionally avoided the carbs, but I suppose the ones you suggested will have no negative affects on my cholesterol level? yes?
The stomach illness was a year ago and it was an acute ulcer which I neglected to treat for 8 months caused by bad diet, drinking, lack of proper rest and exercise and stress, all of which I have changed and it's completely cleared but fighting it off took a lot out of me and a lot of weight loss back then.
Shall I just stick to the diet I'm on now and add the carbs? how much? every meal? is it true to avoid the carbs in the late evening before bed?
Thank you.
you should notice that as you drop the fruit that your triglyceride levels will fall
Ah, thank you kodiak actually a quick update. It would appear that my blood test that showed the extremely high triglyc level were unreliable and incorrect. I told the doctor I had eaten a pretty big breakfast as well as a Mass protein shake 3-4 hours prior and she took my blood for test anyways. Ignorant of me to not know that I was suppose to fast for minimum 10 hours before a lipid test, but the doctor should have known as well. She probably did but did it because they actually make money on the tests I took. Paid about 70,000won about 77.00USD for all the tests. My fault for being impatient and going to a clinic instead of my regular doc, he was on vacation. In any case, the good news is, upon taking another blood test while getting my thyroid screening, as suggested by Gearhead, my Triglyc level is only 165 (quite ideal) and not 492 like I first thought and went into wide panic at the time thinking I was gonna have a heart attack at any moment.
Update on my progress with the diet Catalyst, Gearhead and the rest of you great folks advised me on.
I've incorporated sweet potatoes, brown rice and pasta for the most part of my diet. Korea has tons of great sweet potato variety, rice goes without saying and I love pasta. I've been hard determined on getting 4,000-6,000 calories into me daily. I'm extremely busy lately with my pubs and restaurants, so a bit challenging. I've been making some slow and steady gains the last 2 weeks, not tremendous, but it's coming along currently at about 1 kilo per week. I'll hope to keep up the pace and keep working out hard so it doesn't all go to my belly, haha.
Thanks again so much guys and gals!!
slow steady gains are the ones that you end up keeping
Gradually add them back in rather than all of a sudden, those types of low against carbs shouldn't have any real negative effect to put your mind at rest. You are correct with your not too late in the day comment, but with your working hours I suspect you're still running around at 10/11pm, (I train a guy who's a Michelin star chef over here in the UK so I know how hard you guys work!), your calorific use is pretty unique. You're trying to bulk up, so I wouldn't be too worried about it at this stage.
Approved your FR. Let me know if you need to go into more detail etc. I'm easily bribed with quality food ;)
Thyroid screening results came back normal and like I posted, I've been making slow steady gains.
One thing I wanted to mention and get advice on.
I do eat a lot of raw vegetables as well, mostly by way of tuber, radish, cucumber, cabbage and lettuce all pretty common and staple side dish foods in Korean diet. I'll admit, it's quite challenging eating so much food daily and trying to keep an appetite, the raw vegetable dishes helps to get other food down yet it is filling.Should I be curbing or cutting that out some as to make more room for proteins and carbs?
To be honest they wouldn't be my "go to vegetables". Things like broccoli, spinach, kale etc are much more nutrient rich. Things like cucumber, radish, lettuce aren't nutritionally of a lot of value.
Whatever you do you still need your veg.
Hi,
On the advice of the great guys on this site I am here to figure out how I can gain naturally as I am too slender and weight challenged to even think of doing another cycle at this time.
As previously posted, I stupidly ran my first cycle with no clue as to what I was doing.
I am and have always been a very hard gainer and have never surpassed 165lbs my entire life.
One of the guys suggested I may have health issues and possible thyroid disease. Though this may be possible it's unlikely as my past health checks have never revealed such and for the most part, I;ve always enjoyed a active, healthy life, albeit I've always been skinny to slender.
I did gain and enormous amount of weight on my forst cycle, partly because the gear kick started my appetite and partly because i made a lifestyle change and I used the gear not just for trying to gain muscle mass and weight but realize now, I was using it as a means to motivate myself to eat and work out as well. I will admit, though I was on and made sure I consumed at least up to 5000cal a day, they were not always clean cals, though most was.
Due to a serious stomach illness, stress, work schedule and just plain bad eating habits, almost 1 year ago, I had dwindled down to a mere 59 kilos. I decided to do AAS to change that (dumb I know) I thought it was the way to go and I was impatient not allowing myself the benefit I should have by making my gains naturally.
My current stats:
48 years old
70 kilos
177cm
Body fat unknown, but not much I'm sure.
Blood test so far revealed that I am at normal to good levels all around with the exception of a high triglyceride level. Most likely from the mass amount of foods I was consuming while on cycle which has tapered off as my appetite has suppressed a bit. I went from 5000cal a day to now about half that.
Though not as intense (6-7 days a week) as when in cycle I continue to work out every other day (4days a week) However, I will do another blood test along with Thyroid check very soon.
My training times are between early morning and afternoon 1-1.5 hours every other day.
Current diet looks mostly like this
Meal 1 breakfast - 4 eggs, 2 meats either ham or sausage 1-2 fruit either banana, apple, peach etc...wheat bread 2 slices
1 Protein shake
Meal 2 midmorning - canned tuna or mackerel 200-400 grams, banana
Meal 3 lunch - Protein, either 2 chicken breast or lean hamburger, and potato or steam vegetable or salad with balsamic or italian dressing
Meal 4 Mid afternoon - power bar, 1 fruit, Protein shake
Meal 5 dinner - 10 oz Lean Hamburger or 2 chicken breast or fish or 10 oz lean steak, vegetables, salad then fruit
Meal 6 before bed - none - fruit and protein shake.
Admittedly, I am not completely spot on with every meal, though I don't skip, I substitute other proteins and foods as my schedule is so busy and hectic some days. and I am a bit spoiled being a chef, which is good and bad.
Good being a Chef and having quite a few kitchens and unlimited access to foods, but most busy chefs hate cooking for themselves.
I have no dietary requirements and eat just about anything.
Help me.
My goals:
To get myself up to about 175-185 lbs naturally and keep them on!
Thank you so much
Been here before.
Just wanna make sure I am on track with my macros for my current cycle.
Carbs 410
Pro 350
Fat 72
Meal one
Pre workout
230g egg whites
27g beef isolate
35g muscle milk
120g oats 60 old fashioned 60 steel cut
Water
In a nutrition bullet shake.
Meal 2
Immediately post workout
ABB blue thunder shake 40 carb 30 protein
60g Kirkland brand fruit and but mix 20 minutes later in the drive home
Meal 3
Soon as I get home
10oz grilled chicken breast
1 cup jasmine rice
1/2 cup red russet potatoes
1/2 cup greens
13 billion probiotic
1440mg fish oil
Meal 4
Cliff bar
2 packs pumps triple zero Greek yogurt
Meal 5
2.6oz packet Mexican or Thai tuna
Reduced fat cheddar cheese string cheese
Meal 6
10oz grilled chicken breast
1 cup brown rice
1/2 cup red russet
1/2 cup greens
I know what the goal is here from our discusssions, so I'll add in my view. This is the one that suprises me:
Meal 6
10oz grilled chicken breast
1 cup brown rice
1/2 cup red russet
1/2 cup greens
Last meal, so I'm guessing late in the day, 8/9pm+ Carbs galore at bedtime......
Whats the purpose of the fructose after workout?
On workout days which is my days off work I do it like that.
On days I work I eat that meal at 4:00 and my last meal is the tuna.
Should I always make te last meal the tuna to avoid the elevation of insulin so close to bed?
As far as the fructose post workout I am assuming you are talking about the fruit and nut mix I only eat that on the way home because I live about 50 minutes from the gym I felt I needed to keep muscles field until I get home to eat good food?
School me up Cat!
A lot of this goes back to the conversation we had the other day about trying to do too much. This "recomp" thing, you know my thoughts, a new fad that doesn't cut the mustard got me. You're either adding mass or chopping fat, which is it?
Read Mak's post about spinning wheels? You'll notice a repeating pattern here. The old 'uns that have been around the block a few times bulk / chop repeat. The younger generation have created "lean bulks" and "recomps".
https://www.eroids.com/forum/general/general-talk/spinning-your-wheels
What does fructose do post workout for you? Nothing whatsoever. Its not like glucose / dextrose etc, not even in the same GI category. It's actually a mistake people often make when they use insulin, they think it's a "fast acting" carb, it isn't. It's pointless sugar. The nuts, eat em, fill your boots.
If you're chopping fat, lose the carbs late in the day and discipline yourself to protein and green veg, that's all. If you're bulking, eat it, if you're cutting don't. Like I said earlier, which is it?