+ 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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5500 covered absolutely everything. Guy even went in from the armpit so there's no nipple scar. I'm really happy with the way it turned out even right now and it's still healing
Ok I can contribute to this
excellent ;-)
Get stuck in mate. Be glad to have you in here.
rocketballzIs this a biggest loser type thing Captain, because its pretty clear to me who is going to win it!!
Doing a fat loss competition. Last time I did the competition I put on about three months ago I lost 15 % bf and 53 pounds in 12 weeks I was in the top 20 but didn't make the final. So I put back on some weight and size to make another run.
All that effort in being a fatass when you could be putting that time and effort into looking good and stepping on stage!....you must be some type of special!
I think I going to get on stage in June. I was able to get size I have never had before trying to stay lean. Now I think I will finally be big enough to make a run. If I am able to keep most of my mass. So a stupid plan may have worked for me in the long run.
With a crash diet on stage. This is what champions are made of! Good jooob!
You'll do great!
So you got fat intentionally to win a weight loss comp? I'm not investing my time in this and I think you've got some major cheek even asking.
-2.
I thought I maybe I could get some additional help. I will go at it on my own. I thought you could help, so maybe I didn't have to do so much trail and error. What's the difference between a guy putting on pounds for a bodybuilding show then cutting off the access fat. I was able to get as big as I have ever been muscle wise. I don't see the problem.
Stop spamming through the forum with this idiotic idea of yours!
Fat loss competition....god damn
Stats 32yo male 5'9" 268lb 20% bf
My goal is 5% bf 235lb
I am currently consuming about 4200 calories a day macros 300g protein 400g carbs meal plan first meal 4 eggs 2nd greek yogurt and cup of protein granola 3nd 12 oz chicken breast, sweet potato 4th 6oz chicken breast, peanut butter 3tbp 5th protein shake 6th 12oz chicken breast, brown rice
248lbs@10% bodyfat would be a more idealistic short term goal that you could maintain with a dedicated nutritional plan...which most fall short of.
I maintained roughly 5% bodyfat for under week for competition purposes only. As an endo mesmorph I can't happily function for very long under 10%.
I get great results carb cycling with sat/sun keto.
You know how low 5% is? That's stage condition, very impressive stage condition, unsustainable.
You're at 20% and you're talking about 5%. Explain to me why or come back with a more realistic goal and a little more detail and we'll talk.
Lololololololol
Your stats - 45yo male, 6'3", 229, 21%BF.
No pics yet.
Your goal - 15%BF, 215lb monster LOL, looking to put on some mass while maintaining flexibility and good health??? Right now I am trying to get BF down to do first cycle.
What you currently eat and when along with an idea of training times / work schedule - work 5 days a weeks work out 5-6 days a week. Gym, and cardio (karate), Mon gym and dojo, Tue gym and dojo, wed gym, Thr gym Fri off day, Sat dojo, Sun Gym. If work allows this.
Any food allergies / dietary requirements- none.
Any foods you can't stand / particularly enjoy - Eat just about everything, enjoy- egg white omelets with a little cheese & turkey with hot sauce. Oatmeal, salads with chicken light vinaigrettes
Thanks for the thread, this is exactly what I am looking for!
What do you eat at the moment mate? Can you give me a typical day breakdown, what and when?
Catalyst, so Wheybolic extreme 60, for post work out, 2 scopes 40g protein. Viking metabolizer is correct casein one scoop at night 25g protein
egg white omelet or oatmeal in the AM, salad brunch, rice of some kind in the afternoon (lunch), work out either before lunch or after. Take a pre-work out shake creatine boost type. then a post protein whey shake. small meal, turkey sandwich mustard only Ezekiel bread. then dinner, this depends on fam, try to do high protein low carbs, rice chicken, steak, wheat type pasta ect. then BCAA, the longer lasting protein shake (starts with a C, damn it I can't remember). I just finished a test booster, GNC type P6 booster. I don't think it works but I bought it before I found this site and was determined to finish it and not just waste it.
I can't remember grams off the top of my head, I have everything at home. I take all my shakes with water. Taking 4000mg of fish oil as well.
The obvious simple process for you to follow is to cut your carbs out completely after esrly afternoon. Combine that with some fasted cardio in the sn furs thing and your BF will drop.
When I say cut your carbs, I'm talking zero carbs Roth the exception of green veg. So after 1 or 2pm ( eat carbs in your post workout meal obviously), you eat only protein and green veg until the following morning. Quite difficult to do in reality, but it works s treat. You will feel very hungry at first, stick with it and be disciplined.
As a side line, watch things like sugar elsewhere. Stuff like your pre workout is probably filling it. Right now sugars have no value to you so lose them.
Cat, thanks I have started to look into this. Yes, very hard, but as Viking says 80% diet, 20% gym. Learning all the time. I can't say this enough what a wealth of knowledge on this site!
Now I have to figure out carb free diet ideas for the afternoon. Ideas?
Done it many many times. Drop me a PM and we'll sort something out specific for you ok?
Casein........ usually used at night time to stave off Catabolism.
Casein? Ive heard of her! I sleep with her on occasions!
Yes sir! Sorry I just posted above and got your user name wrong. Appologies
lol..... no worries bro, as long as it doesn't say twat im not bothered lmao!!!!!!
you always smile when I call you that ;-)
thats because i a special place in my old heart for my likkle Grrl...........
musseldawg6929 6ft 170 lbs no idea on body fat , pics up , dint like asparagus broccoli squash artichokes I guess most veggies haha no allergies, off cycle diet usually consists of 1 in the morning I eat 1 cup oatmeal or wheat germ eggs 3 or 4 bacon 3 slices coffee with water 2 brunch protein shake and bagel 3 lunch panini (turkey colby jack cheese rye bread) or chicken/tuna/egg salad sandwich with ramen noodles 4 meal of the day cottage cheese over sliced tomato 5th meal always different either spaghetti with bread or chicken (breasts leg quarter s etc) with salad and corn or spinach, sometimes instead of chicken pork but same sides or beans and potatoes , I eat boiled peanuts periodically threw out the day , 6 protein shake before bed no soda lots of tea and gator aide trying to gain weight been fairly successful so far but always been lean/ecto
So you've written a list of what you eat. What about what you're trying to go etc?????
musseldawg69Haha sorry Just trying to gain / look good rusty hook said u are the diet man on here im hoping to hit 195 and stay lean this year but realistically I expect 185
Carbs are your issue by the look of it. Increase low GI complex carbs in your diet, get rid of the sugar it's pretty much worthless to you. You also need to sort this "don't like veg" thing out. Guess what? You need 'em. You need to learn that some things you eat and some you just "consume", (bit like my wife's cooking)..,. Lacking fibre means you're not maximising what you're getting from the foods you are eating, stick it in a blender with water and drink it. Just get it down you.
You mention protein shake at bedtime, that needs to be slow release protein in the form of casein. Things to add in:
Veg
More veg (think you've probably got the message now)
Sweet potatoes
Quinoa
Wholewheat pasta
Rice - brown can sometimes fill people up really quickly. Try white rice if you find that to be the case.
If you're having trouble setting this up, drop me a PM and we'll sort you out ok?
musseldawg69Veggies more veggies check , wheat pastas , fiber ( I had no idea about fiber doing that), sweet potatoes ( actually love em wife dont but ill get some ) casin, and quinoa ( dont know what this is but ill find out, and I am going to research a lil more and ill keep my eye on this page appreciate the advice I got some shopping to do ( consume ur wifes cooking hahaha) im just going to up my food game , ill see how it goes and if I have any questions ill pm u brother
Everyone knows I go on about eating "real food" rather than drinking whey etc for half of your protein. To give an example of this, today is my day off from the gym, (anyone else find they get bored on non gym days?). Guess how many protein shakes I've had? None. I'll have casein at bedtime, but everything else I've consumed today is purely food. We do our food shopping on a Sunday morning so Saturday is "fridge emptying day". It's a service I offer friends and family too ;)
Today's calories from oats, eggs, bacon, chicken, pasta, steak, sweet potatoes, broccoli, broad beans, quinoa, cod, potatoes, spinach. One "real meal" to go, which looks like a big pile of chicken thighs as I've eaten everything else in the house.
Leg day today. Went for volume rather than anything heavy. Try this for a monster set:
Squats - leg press - front squats - leg extensions - lunges. 10 reps of each, obey after the other without a break. Nothing heavy, just volume and pump. Run through that four times and your quads should be fried.
Eaten like a horse today, always fo after leg training. Been really carb hungry so pounded down potatoes, sweet potatoes and pasta since this mornings session. Pasta alwAys fills me up quite nicely, one if the few foods that do.
Getting towards 8k calories at the moment, if I drop much below that the weight stays stable do just goes to show you just how much your body needs. Whilst I'm a big boy, I'm sure any if you are thinking "you don't need that much food". I can demonstrate that to enable growth, yes I do.
AnonDid this Saturday and my quads were fried. Another successful workout routine man!
Mine are still sore from this today!
You don't need that much food!
8K calories is an insane intake, but I think the big issue is people underestimate how much they're actually putting down. I can eat three burgers and put down roughly 2100 calories doing so, and that will still leave me hungry three hours later!! Can you imagine if instead of throwing in more and more gear, all these complainers would instead follow your diet down to a T for two weeks? Can you imagine how quickly they'd grow on 8K per day??
It's rare that someone asks me about food in the gym, they think it's all gear. "How much tren", "how much test", then it turns out they eat like my 120lb 5ft 9 wife. What do people think muscle is built from? Apparently it's protein shakes judging by the general consensus.....
My Mrs is starting to come out with "do you know how much we're spending on food" line A LOT recently. I wonder why?????
Alright I owe Makwa a post about this, after he gave me a few tips with timing.
This was my intake today so far:
Breakfast: 8 whole eggs with pancetta, leeks, spinach, 4 waffles,bacon, and a whole wheat bagel with cream cheese.
2nd Breakfast: 12 Oz of whole wheat penne, with vodka sauce and beef. Had to run to a meeting so I also had a shake to supplement and hold me over till lunch, 3 scoops of whey, 12 Oz milk, banana, 2 TBSP of cashew butter, 1 cup of Irish oats.
Lunch: immediately after my meeting I had a bowl of rice, black beans, and steak. Topped with guac and sour cream for flavor.
Currently eating 2nd lunch while I type: Whole wheat penne with chicken cutlets... I reckon close to 20oz.
Still to eat today:
Dinner: chicken cutlets, marinated in honey mustard with a few potatoes. Aiming for 2lb minimum.
Pre-workout: whey shake, simple carbs... Not sure yet what this will consist of, but it may just be more potatoes before the gym (~1 hr)
Peri-workout: simple carbs as per Makwa's advice.
Post workout: hard boiled eggs mashed together with a few potatoes and sour cream for consistency. An hour later I'll have second helpings of dinner. And finally Half a tub of cottage cheese the way I like it right before bed.
Still playing around with timing, as I'm staying up a little later to eat more evenly spaced out and I've been cranky in the mornings because of it.
musseldawg69Ok im starting to see where I can improve holy hell hahaha
Mmmm. Now I am hungry. 2 breakfasts is the way to do it. One more week for me to eat and then the world gets flipped. Time to cut.
1 breakfast = malnutrition. Potentially fatal.
Meals are:
Pre breakfast
Breakfast
Mid morning
Pre lunch
Lunch
Mid afternoon
Tea
Dinner
Pre bedtime.
Anything less is surely cutting ;)
Im doing alright just from 3 meals a day lately.. ( 3 big ones mind! )...... supposed to be in maintenance mode but the scale keeps climbing lol......... been on nothing but TRT (150MGS) for quite a while now and thought i would have dropped some, but its gone the other way luckily........ happy days
I think when it's already there and been there sometime, holding onto it on a mild TRT dose is achievable.
Three meals a day though? I couldn't do it. No matter how much I eat I'm always on the lookout for something else soon after. Largely due to the fact that I'm greedy
lol................ not being tied to the tupperware for a change is giving me more time to get this house project finished and sold....... then come summer i have the French one to fettle up to at least a liveable level, no rush for that one really but i dont want to take forever if you know what i mean...... lot of work for one man but i love it so its alright
Are there crumpets with that tea?
omg .. I don't eat breakfastg without crumpets and LOTS of butter
Not a usually, but now I want some.