+ 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
getting better but I am finding that my stomach will turn on me in an instant if I am even the tiniest bit careless.... tomorrow begins my mission to put on the weight I lost and add 5-10lbs ... good thing for me muscle memory is a real thing ;-)
Catalyst thank you very much for your help. I will be making all the changes that we discussed to my diet. I am ready to grow and the steps you told me to take is the only way I can. I appreciate the time you took to help me. Merry Christmas and Happy Holidays to you and the ones you love.
No problem mate. Like I told you in pm, drop me a line if you need anything.
TARANISYour either cutting or bulking or even reccomposition, you learn that after 30 years, there is a put on some lean muscle but you will always gain fat, no ifs or buts.
Stay Safe
Cat
You need 10+ for this
So I see lots of these "lean bulk" plans kicking around again. Most of you know my feeling about this technique, it does not optimise creating solid muscle. I've a "difficult" 2015, but I'm finishing it off doing what I do best, bulking. Whilst I'm doing that, I'm going to keep you guys updated in here with where I'm at in terms of gains, what my training is like and most importantly what I EAT. Some of you folks seem to be scared to eat for fear of adding a bit of fat. All part of the game if you want to be serious mass in my experience.
Saturday night here at time of posting. Here's my day.
Wake up 6.30am. BCAA's straight away.
Breakfast 6.45am, eggs, bacon, protein bread, followed by large bowl of porridge.
7.30am casein in water.
8am gym (shoulders, out just before 9)
9am whey isolate with maltodextrin
9.30am steak, sweet potatoes, spinach
12pm roast chicken, roast potatoes, brocolli
2pm (I was hungry ok) calves liver potatoes and peas
4.30pm salmon and wholewheat pasta, (my daughter referred to it as a "pasta mountain fir the record")
6.45pm pork chops with quinoa (I love quinoa, unique amino profile too)
8.30pm (just polished off) chicken thighs and mixed veg
10.30pm I'll have casein before bed
So these are my "meals", which doesn't include "snacks" and things like a litre of milk a day, Greek yoghurt, peanut butter on toast, thing I eat "or it will go off" etc, all the "little things I graze on between meals. These are decent portions by the way, I'm not talking about 100g of meat / fish etc. I won't bore you weights etc, but we're looking at big calories here.
So this is the start of a classic test / deca / drol bulk with a few little tweaks and tricks involved. I'll be pushing big weight when I'm in the gym, resting like I'm in a coma when I'm not and if it's meat, fish or grows in the ground I'll be eating it.
How many times a day do you drink bcaa?
Habitually only first thing, but sometimes add to post workout / pre workout drinks too.
lol.......... first descent day intake ive seen on here in a while... easy to see the difference in British style eating habits i must say.
I tell you what cracks me up the most...... when we see a guy post up his diet and he says "i eat this everyday" ... lmfao!.......... man if anybody expects me to eat the same stuff day in day out they are having a laugh!....... i mix it up big time, when bulking or cutting,,, reason being doing the same creates boredom and a hatred for certain foodstuffs .......... like Cat has done above give an example of daily cal intake but for fucks sake mix it up brothers to keep things exciting and the gains (or losses) coming.
Thing is with the way cat is eating you really dont have to count macros because common sense tells you that is what you call EATING TO GAIN....He is not spending his time counting cals or worrying if he got it right or wrong on a certain day!.... eating like this on a daily basis can only create one thing!
Do i have to spell it out???................. Yeah thats right!................. MASS upon MORE MASS.
No way I'm eating the same thing everyday. You know what I get bored of the easiest? Chicken breasts. There's so many decent protein sources outfitters there's no need to keep eating chicken constantly.
You're also right about macros etc. No necessary here. What I do know is I'm easily eating 500g+ of protein and 800g+ of carbs. The mirror tells me the rest.
Had a day off from the gym today, needed a day to refill the tank ready to get stuck back in tomorrow morning. Some cardio, (dog walking), Christmas shopping, (I hate shopping), and eating. A lazy day, necessity when bulking that some of you fail to build in to your schedules. Nothing wrong with time out of the gym.
Eaten well this Sunday. Constantly hungry and have thrown food down me today, albeit all "clean quality food". No shakes today other than casein before bed which I've just had, if I'm not in the gym and I've got chance to make real food I'll always take that option. Scales at close of play hit 279lbs, I was quite surprised that's about 4 or 5lbs heavier than I was a couple of weeks ago. Off to bed for an early night ready to be in the squat rack crack of dawn tomorrow and eventually turn up at work if they're lucky ;)
And a rest day's worth proved conclusively this morning, 300Kg squat for 2 reps, 260kg for an easy 6. A day off with plenty of food to fuel the engine and a big leg day is the result. No better day to be on overdrive than leg day in my experience.
John Wayne walk tomorrow no doubt.....
Chest day today. I don't press anything too heavy these days with my screwed shoulder. 3 plates per side flat bench for 12 reps, 60kg Dumbbells incline press for 12, 45kg Dumbbells incline flyes for 10. Nothing heavy, chasing a good solid pump with form and volume, drop sets etc.
Had a big carb day today, felt a bit tired so an extra 100g (estimate) of complex carbs going in as a result. Eaten a lot of red neat over the last few days so today protein has come from turkey, pork, salmon, cod and eggs. A day off from red meat. Eaten plenty of fibre today too, tends to make a difference when fatigued. Carbs today from sweet potatoes, potatoes, brown rice, (bizarrely I actually prefer brown rice which I'm told is odd!), quinoa and oats. Have to admit I ate a couple of mince pies today, but 1) I'm bulking, 2) it's Christmas. Expect my calories will go over 7K today.
Scale weight going up and my joints are starting to remember how much better they are when uncle deca is in town.....
Leg day today. I always eat like a horse after legs, recharging the batteries really soaks up the calories. Food is pretty consistent at the moment, although a bit more "crap" than I'd usually eat going in. Weight us slowly creeping up and I'm pushing decent weight as a result. Scales say 284lbs right now, a little "fluffy" as my friend grrrl would say, but it's Christmas. Good workout this morning, leg pressed 24 plates and a fat bloke sitting on top. Only holds 24 so improvised another 100kgs for about 580kgs I'd guess. Easy 6 reps. Test / deca / drol starting to roll now.
Big carbs are helping strength at the moment, keeping the protein around the 500g mark, 400 of which from food. Eating plenty of decent veg too, shares in brocolli and spinach will no doubt be on the rise. Training hard and heavy but still keeping the intensity up, nine of this 5 minute rests between sets. Chest day tomorrow, then a couple of days off, (not through choice, why close on Boxing Day?)
How much do you charge for rides on the leg press? Next time gather 2 or 3 cardio bunnies and set them up there instead of a fat bloke.
Lmao. Fat bloke was easily accessible 10ft away. "Here mate, give me a hand with this will you". He seemed a little shocked when I asked him to sit on it
I guess he was thinking I wanted him to spot.
Had a lesson in "crap business" today. Arrived at the gym normal time, nobody there, doors locked. Decided to have a lie in, lazy bastard owner. My gym is open today until 6pm, closed tomorrow, then back open Boxing Day. I'm seriously considering the 90mile drive there to train Boxing Day. Having heard the mother in law is coming, that's sounding like a plan with no drawbacks. 3 days out of the gym and I'll be ready to pull someone's head off.
Christmas Day. I'm not even prepared to tell you how much I've eaten today. Enough to feed a small town I'd imagine. People leaving half their good, so I ate it. Must have eaten about a kg of turkey today.....
28th December, 20 stone 8lbs, (288). Food, food and more food causing the gains rather than the gear at the stage. Had a below par shoulder workout this morning. Got through it but lacked endurance of any significance today. Shifted some decent weight but not enough volume. Went like this.
Warm up
Dumbell presses
Front raises
Upright rows
Side laterals
Face pulls
Big drop set on hammer strength press.
Bailed out without doing traps. Nothing left in the tank and no point doing it half-arsed. Get out of the gym and eat.
28th December, 288lbs around 13%. Reached the "nothing fits stage".....
As a side note, went to a local poultry farm today (30th December). The boy had a shed load of unsold meat left over from Xmas that I got on the cheap in bulk. About £250 worth of organic turkey and gammon for £100. He's happy, I'm happy, freezer is full.
Sure there's a few more if these types of bargains kicking around for you guys. Never hurts to make friends with farmers / butchers.
Good chest workout this morning, largely fuelled by the amount of carbs that have been shovelled down my throat recently. Inclined 180kg for an easy 6 reps this morning, flyers with 45kg dumbells for sets of 12. Ate out at lunchtime, had a steak fit for King Kong before taking junior to see the new Star Wars film. Must have been good, first time I've seen a whole film at the cinema without falling asleep since Prometheus
By the look of this cycle I could be close to 300lbs at the end of it. Will be a slightly sloppy 300, and the Mrs is already giving me the "you're too big speech". As long as she doesn't impose bedroom sanctions, I'll ignore the "feedback"
Watching WSM last heat with Ed Hall shortly, (although I already know the result due to knowing Ed and another competitor).
Huge portion of pork loin about to be consumed, about an inch and a half thick, must way about 500g. Three hours without food is too long, I could have died from malnutrition
I wish i could use some deca, my body is nothing but a fkn walking pain machine lately....... dropping the gear is really catching up with me now...... never ached as much in my life!, probably doing myself more harm now than i ever did with steroids,,,,, i may have to "walk backwards" and slip into a nice little stack in the new year to shift these pains, i cant live out my days in pain so i am going to have to break my own promise to myself, i would rather run small stacks than eat fkn pain killers all day.... i have to catch this quick before i go downhill.
Please forgive me if I'm being too presumptuous. If the pain is due to gear then I'm not the one to help... if it's due to length tension relationships and musculoskeletal imbalances then I'm your man. Shoot me a PM if it is and we can take it from there if you're game.
All the best and hoping you come out of pain soon Viking.
TARANISMissed one of my faves bro,
GREEK YOGURT, HONEY AND NUTS , LOVE IT AMAZING,get them in kg pots at Lidl.
Sorry not replied to your PM yet , will do v.soon
Peace+love
ok how do I post a pic here?
I put it in self shots i believe or on my profile
Just seen it - https://www.eroids.com/pics/at-225
Nothing there mate. If you look in your profile, click on
Pics, nothing there.
I posted a self pic, let me know if its ok, thank you
Can't see one?
Im 225 lbs. Prolly between 20% and 30% bodyfat, i am looking to lean out and i have been doing a carb cycle but i have trouble stayin on the diet, i have some nice mass to me but alot of it is covered up by fat. The past couple weeks it looks like my waiste and lower back is gettin fatter but i dont no if its cause the rest of me is leaning out or not, for training i was doing 4 days a week of strength training followin some of josh bryants programs, and i am lookin to get into more strongman training, i started doing the cube method for strongman so im doing 3 days a week with weights and 1 weekend day of sled work and farmers walk and sandbag carrys. I do cardio on the treadmill 5 days a week and i have been doing cardio for months and im not getting ne where. I have done 2 cycles so far in the past year of test e and t-bol and also test e and anavar. My high days are usually 1 scoop of whey/casien mix with 2 cups of oatmeal and a banana, meal 2 is usually 2 cups brown rice and 6 oz of chicken or i do egg whites and potatoes. Meal 3 is the same as meal 1 and usually thats post workout, meal 4 is dinner 2 cups brown rice or a sweet potatoe, and sometimes another shake b4 bed, my low day is a half cup of oatmeal and 2 scoops of whey/casien mix, meal 2 is 6 oz chicken and spinach, meal 3 is the same as meal 1 which is post workout, meal 4 is chicken or some kind of protein and fat, meal 5 is usualy a shake with peanut butter. I am not trying to be bodybuilder lean but i would like to get rid of flab and fat and be solid. Any help is appreciated.
Hey, guy,
I can help you lose your fat.
If you are interested in it, please send information to me.
Warmest regards and best wishes.
So I've asked GJ below to come and have a chat with you. He's my go to guy in your field, way more appropriate than me talking bodybuilding approaches. I'm here as well but soak up the mans expertise.
I think I can help you... first thing we need to do here is slash your carbs down . how many carbs are you consuming a day on average. second till we get the BF% down some we are going to lay off the AAS for now. once I know your carb intake then I can tell you what your doing wrong
On high carb days i try to get up to 600 grams of carbs and on low days i try for 150 or 200 grams. Im not looking to do bodybuilding, im just lookin to get lean and solid. Now for training im doing strength stuff or should i be doing more of a boydbuilding approach when trying to drop fat.
ok lets start here ... you say your doing 5 days of cardio... obviously your not pushing yourself hard enough. number 2 slash your carbs down to 100 .. there is no way your pushing yourself with the intensity you need .. more calories burned than consumed = weight loss. right now forget body building training and focus on a sold work out regimen first... drop your calories to about 2500 and see how your body reacts after one week. eat nothing processed eat nothing artificial my friend whole foods and water only .. for right now forget the shakes, eat lean meat veggies whole grains to get your carbs. once the weight starts dropping then we can adjust and then focus on a solid aas cycle and heavy weight routine
So ur telling me to stop the carb cycle and just eat 100 grams of carbs a day, can u help me with a meal plan or menu then. So its ok to continue strength training then? Also on the treadmill i do ne where from 30 to 60 minutes at 3 mph on a 12 degree incline. Thank you for all ur help i do appreciate it.
I can help you with your meal plan . And push yourself more get off the tread mill get on the elliptical traner
What do u suggest on.the eliptical, speed and intensity and for how long, also ill start the meal plan tomorrow if u tell me what to eat. Thank u for ur help
Just hit me with a pm and we will lay it out
For 40 min as hard as u can stand it
this tells me his body has adjusted to what he is doing and that needs to change as well
I agree his system needs shocked
Any chance you can post up a self pic?
Im 225 lbs. Prolly between 20% and 30% bodyfat, i am looking to lean out and i have been doing a carb cycle but i have trouble stayin on the diet, i have some nice mass to me but alot of it is covered up by fat. The past couple weeks it looks like my waiste and lower back is gettin fatter but i dont no if its cause the rest of me is leaning out or not, for training i was doing 4 days a week of strength training followin some of josh bryants programs, and i am lookin to get into more strongman training, i started doing the cube method for strongman so im doing 3 days a week with weights and 1 weekend day of sled work and farmers walk and sandbag carrys. I do cardio on the treadmill 5 days a week and i have been doing cardio for months and im not getting ne where. I have done 2 cycles so far in the past year of test e and t-bol and also test e and anavar. My high days are usually 1 scoop of whey/casien mix with 2 cups of oatmeal and a banana, meal 2 is usually 2 cups brown rice and 6 oz of chicken or i do egg whites and potatoes. Meal 3 is the same as meal 1 and usually thats post workout, meal 4 is dinner 2 cups brown rice or a sweet potatoe, and sometimes another shake b4 bed, my low day is a half cup of oatmeal and 2 scoops of whey/casien mix, meal 2 is 6 oz chicken and spinach, meal 3 is the same as meal 1 which is post workout, meal 4 is chicken or some kind of protein and fat, meal 5 is usualy a shake with peanut butter. I am not trying to be bodybuilder lean but i would like to get rid of flab and fat and be solid. Any help is appreciated.
TryHarder007-20, 6'0 217lbs (for all the weight nazis busting on my balls. Yes I lost two lbs lol. Busy weekend)
-will glaldly post pics if needed
- goal: 8.5 more weeks until I start a 18 week prep for my first show! So basically gain as much quality size as naturally possible (isnt much in this time but give it my 100% best)
Wake up: 60g carbs from oatmeal or grit, 6eggs any way, 2cup milk
2: 5oz pasta (plus sauce of some kind mostly organic and low sodium. Field day organics make a bomb red sauce) 6 oz chicken
3: 2 cups milk, 2scoops whey, 60g carbs from oatmeal (usually have this meal when my store I work at have the most customers so very very very busy and this is an easy meal)
4PW: 1cup egg Whites (muscle egg), 2cups white rice, 4oz protein (beef/steak on bigger training days and chicken on smaller)
During workout: 67.5carbs (1.5scoop carbs dextrin based)
Post workout shake: 2 scoop's weight gainer shake (580cals) (carbs come from oat fiber and barley no maltodextrin bs)
Postworkout meal/pre bed meal sorta: 6oz beef with taco seasoning, 2cups brown rice, 2tbl yumm sauce (if any of you have tried cafe yumm their sauce I add is so bomb)
Pre bed (usually stay up and do homework or study for an hour so right before bed): 2cups almond milk, scoop casein.
Usually train about 8:30-9pm love training later around that time! No food restrictions just a poor ass college kid so nothing like steak more than one meal a night and no more than 3nights a week lol.
Food I love? fucking sushi man. I eat that every legg day I throw out meal #3 and replace #3 with my post workout meal. Then have sushi for post workout! All you can eat. I go until my gf has to roll me out lol.
I know the biggest issue is I need more real meats less powder lol its just so much more convenient shoveling my carbs then sipping on a drink at work than force eating chicken lol. I run a store basically so its kinda busy
Hit me with any help:)
I think you've identified the main thing I'd alter, more "real protein" rather than supplements. You knew I'd tell you that I'm sure! On a budget, things like calves liver are a top source of protein. Sushi, I'm totally with you there, I can eat and eat it.
TryHarder007Couldn't choke it.. Lol tried it but its not for me! With the extra money now I got I threw out all protein powders except the weight gained shake. Changed it out for shrimp kabobs, steak and my gf has been making me different kinds chicken lol. My diet is looking like 350p 625c 120f! Nice and clean. I'm gaining weight at a fast pace so I might lower my carbs a little but it feels good eating real foods and less protein powders. Thought it wasore convient but I was just being lazy in my book! Super excited to start my prep very soon.
Real food is the way to go. Don't get sucked in with all this supplement bullshit.
TryHarder007Calves liver.... Ok.. Sounds bad but I'm off to the store tonight to try! Lol so if I switch out most of the supplements (just not the weight gainer that is a life saver lol) maybe add in calves liver, more chicken and maybe a meal with ground turkey?:) other than that looks like enough to grow for my size? I just bumped up my total food intake as my weight has stalled that past two weeks.
I love calves liver and it's also one of those protein sources I can eat big portions of. I'd still be looking for an increase, but a quality one. If you're stalling it's food. But you've also got to keep aware of your prep timescales.
TryHarder007Yes sir! Increase? Another meal or just make a meal bigger? Yes sir I'm 186days away from the show! 6.5 more weeks of off season before I start prep with my coach 20 weeks out. No clue who's coaching me yet but definitely want help first go. I think 20 weeks is plenty:) hoping to put another 4 lbs on before prep. That'll put me at 221. Might increase oatmeal at meal 3, change out protein sources? Whatcha think?