+ 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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Good point with the protein in the first meal. Usually it's egg whites, I have to admit sometimes I get up for work and I'm feeling real lazy. Lately I haven't been including it. No excuses. I'll get on it.
To be honest, I've been cutting down on my animal protein and increasing plant based protein. I know that's pretty taboo around here. But I'm interested to see if there's any noticeable difference...
Before I started this cycle I actually had my protein down to 100g/day if you can believe it. It was a mental struggle. I read an interesting book called "Proteinaholic" .. and along with a lot of the research that was quoted in it. And it made me think. When you get some free time check it out. Interesting data points in there.
Appreciate your insight. Hope you get some of that chili you're craving real soon ;)
Definitely want to ensure that first meal is protein rich. Could also consider the use of casein for slow release overnight. As you probably know I'm not a supplement fan, but casein is something that offers a genuine convenient benefit for most of us.
I'll have a look at that info. Thanks for that.
lol.. i was thinking the same thing ;-)
The chilli or the diet plan?
both actually but then again i almost always get hungry when reading peoples diet plans because they don't eat enough ;-)
Likewise. Why does whatever someone else is eating always sound better than what I have?
I'm off on holiday all inclusive at the weekend. I hope they've stocked up their food supplies
omg .. that is food heaven ;-)
Over two week I'm aiming for 1lb per day of pure fat. Important to have a goal to work to......
Height: 6'2"
Weight: 275
BF: 25-30%
My picture I want to upload will not size-in correctly.
To lose pure BF and gain size along the way, not necessarily strength.
I am currently in college, and my classload is pretty heavily distributed, so I have not made an organized meal plan persay, but I do try and eat when I can. I have class at 8 & 10 am every day, and then at 1 and 2 MTWR. I do not work right now because I do not need to work, and by doing so I can focus on schoolwork.
Breakfast:
Not usually convenience for me, but sometimes I go to the mess hall and get 2 burritos and a water.
Lunch: Whatever the mess hall is serving, I try my best not to eat starchy carbs and fatty proteins, along with an apple.
Pre-workout meal: 10 oz chicken w/ 1/3 c uncooked jasmine rice w/ montreal steak seasoning
Post-workout meal: frozen fettucine alfredo w/ chicken and broccoli meal from Walmart (they're 1$)
Dinner: Same as lunch, including an apple
9 pm: A bowl of Honey Bunches of Oats or another one of the frozen meals
I do not like tuna at all, and I rather enjoy red meat. Unless I am trying to get a meal in public or in a hurry, I prefer pasta over rice. If at all possible, I love potatoes, so if those are an option, I will choose them for a carb nearly every time, sweet or white.
There's also some restrictions due to being in college.... The mess hall is unpredictable, I do not have access to an oven/stove, just a microwave and a propane grill that all of the building uses. If you do not mind, I could use some advice on cardio, I am almost positive I have figured out my weightlifting routine, what tweaks I need to make to my physique, and what gives me the best results. I just need to figure out cardio and my diet, and also times to eat, wake, sleep, and how to make meal-prepping as easy and time efficient as possible. I would also prefer to keep it as cheap as possible, seeing that I have no job. Last thing, I am on a set mess hall meal plan, where I have already paid for it, so I do intend to use it, just for lunch and dinner, the breakfast is usually fatty, starchy, and greasy. I'm aware I'm eating a pretty bad diet, and cardio is non-existent. I just wanted to come to the right place to get good advice instead of attempting to go IIFYM like all of my friends and classmates do....
Can you keep track of your macros for a few days? (How much protein / carbs / fat you eat and when during the day). What time / how often do you train? Cardio?
My macros are all out of whack, but I believe today I will eat around 150/300/100, mainly consumed at 9 am, noon, and 6 pm. I train at around 2-4 to 4-6 pm every day but Thursday and Sunday, and I have not done cardio in a few months....
Sorry. Had to use the "c word" lol....
That's your key here fella, getting some cardio in to drop that body fat. Best idea, fasted cardio first thing in the morning.
I'm assuming that 150 protein, 300 carbs? If you're trying to build muscle, inadequate protein. I'd also be trying to ensure you consume those carbs earlier in the day rather than the evening. They're ultimately ending up as BF.
No point going into specifics in your case, largely non controlled by you. Cardio, drop the carbs totally later in the day is a starting point.
Don't fret! Haha I've been dreading doing cardio for the longest while, but last summer I dieted for a month or so and got to 260, but felt like shit due to ketosis, so I said screw this and started bulking again. I just hit 285, clothes and all, mid-workout (I don't have a scale in my dorm room) and figured it was time to stop getting fat lol. As soon as I get my tax returns, I will be able to make my own food more efficiently. Any recommendations on different meals I can have throughout the day that don't involve the mess hall? Like I said, I've been eating frozen meals from Wal-mart, each averaging about 13/35/10, so I'd like to add something else in, I can stay comfortable with about 6 meals/day, being that I've always been a big eater due to football.... Also, when doing fasted cardio, should I do high or low intensity? The gym I have has stairmasters, treadmills and bikes, so I either do 12 min on stairmaster lvl 8, or 30-45 min on treadmill full incline.... As you can tell I'm new to this whole 'c-a-r-d-i-o' thing, so it's going to take a bit to get me started on the train.....
Have to remind people about how important nutrition is. I get guys and girls pm'ing me for diet advice full of gear without any kind of nutritional understanding at all. I've actually been shocked by a couple of you that have contacted me directly recently, running big stacks of gear, yet eat nothing but sugar, dairy, protein shakes and general crap.
I'll mention no names here, but I need to get this through to some of you for your own good. If you're that guy / girl I just mentioned, you can run all the gear money can buy and you're still going to fail miserably. No point running steroids until you've built a base and got a more than decent handle on your training and nutrition. Save yourself the disappointment. Get your game together BEFORE you go gear shopping.
AnonI was that person up till about a year ago. Told myself "eh I have a fast metabolism and I'm a hard gainer so I can eat what I want when I want". Became bloated and disgusted with myself so dropped that shit weight and been rebuilding properly ever since. Slow and steady!! Now my gains stick through pct and my gains cycling are more than I can imagine.
Booooooooooooooooooooooooooooooooooooooooooooooooom ^^^^^^^^^^^^^^^^^^^^^^
What he is trying to say is .......... get your heads from out your asses boys and girls!! and get your shit together by eating and training correctly instead of relying on the "MAGIC BEANS.
Gear is only the icing on the cake....... YOU need to build the fkn cake first.
foundation foundation foundation ...... nuff said
Hello I am new to this forum, looking to see how i can send you all this information and a pic for some advice
thank you
Info you can post in here. To submit a self pic, drop down menu top right of the screen, submit, submit s picture. Should be straight forward from there.
here is some more info from a thread she had started in the ladies lounge
https://www.eroids.com/forum/general/ladies-lounge/any-suggestions-for-a...
Cheers mate. Glad I checked and saw the PCOS discussion.
i still think if she gets her diet squared away she will most likely be able to reach her goals without using any juice at all ...
I'd agree with that.
So I go on and on about REAL FOOD to you folks regularly. I'm sure it gets boring and I'm sure a lot of you think it's not that big of a deal.
A young lad posts in the cycle pages. Wants to run gear as he's not gaining. He's "eating well", so I ask him to show me "what he eats and when", here is the response below:
Pre workout
30g ON whey
1 large banana
Post workout
30g ON whey
1 large banana
50g oats
10g raisins
2 tablespoons honey
5 g creatine
Mid morning snack
Cashews 30 g
Lunch
300g rice
130g chicken breast
Evening
Whole eggs 1-2
1 Apple
Peanut butter
Dinner
Rice 300g
Chicken breast 130 g
Before bed
1 serving of ON casein
I'm not doing this to humiliate the lad, quite the opposite. A victim of marketing / media hyped "drink this shake and tomorrow you'll be Kai Green" etc bollocks. This isn't a diet to build muscle on, it's not even close. You ARE NOT going to lay down slabs of lean meat on this, not in a million years. He ysntbthe only one by the way, quite a number of more experienced members have pm'ed similar diets to me.
So I've offered to help him IF he drops the idea of using steroids (21 years old). If he does, and with his permission I'm going to alter his diet and show the progress one can make by eating real food.
typical for a youngster.............. theres no cooking involved up above, the two bits of chicken are easy to microwave and the rest is just opening a packet.
this "chicken N rice" thing cracks me up............. everybody thinks they are clean and healthy with the ole chick n rice lmao!
rice is what i call filler.. i eat it when I am desperately sick of other carbs and or I want to add some fluff ;-)
Everyone is obsessed with rice. I actually don't eat that much of it, it fills me up too quickly and I don't particularly like it. I can eat it, but there's plenty of other carbs I prefer.
I enjoy cooking a family meal, (especially as I get to quality control it before anyone else gets a look in). I came home from the gym and cooked lunch today as I do most sundays, (roast leg of lamb).
I cook multi times everyday because i never eat anything that has been processed, either cooking for pre-prep or cooking to sit down and eat.... Suze and i eat totally differently and at different times so its easier for us to just do our own thing........ the only meal we ever sit down together to eat is sunday evenings, which no matter what specific diets are being followed ... sunday is always a cheat day, always has been always will be for both of us.
Cooking is something i enjoy, it chills me out and keeps me sane lol............ our set-up may sound strange to a lot of folks but its been this way from day one and works fine for us.
nice i hope he does .. i d love to see it. my stomach growled just looking at that 'diet' ;s
My stats and pictures are all current. I will get my diet together over the next day. I eat it religiously and very seldom veer off.
did i miss your diet??
Lol - I guess he lost interest.
it isn't like we are mean or something ...lol..
Well, you're not at least. I have been slightly meaner than usual recently.....
So today after almost three years here I finally started counting my macros. I downloaded a few apps yesterday and am currently seeing which one I like the most.
So far today I am at
Calories 2703
Protein 187
Fat 123
Carbs 236
Dinner will be another 70grams protein from Atlantic Salmon plus veggies.
For the next week I am really just looking to see where about I normally am as far as intake, then once I have a handle on that I can make more drastic adjustments. I definitely want to get the fat number down and carbs are running on the high side as well, but to my surprise I am not crazy far off target.
And with dinner I am
Calories 3506
Protein 262
Fat 153
Carbs 260
I will likely do some yogurt yet tonight and some almonds and try to get across 4000. Overall tho for day one I am not too disappointed. I can see this getting easier after a little practice and as I get familiar with what my usual foods all macro out to. The yogurt will add 30 protein, 30 carbs and 0 fat. That should get me real close to 40/40/20. Not bad for a first day of tracking.
Are you using any type of program/app to quantify all this? If so, which one.
It is iMacro tracker but I am going to switch tomorrow to My fitness pal. The data I had in on this one was just to maintain @235. It doesn't have settings geared towards guys like us. I know it is going to be difficult to cross 4000 without adding another shake at some point. (I usually only do one post workout). I started off on a bad foot toe morning with a jimmy dean breakfast croissant, that thing had 29grams fat alone. Tomorrow it will be steel cut oats
TDEE calculator. Don't know if you've seen this one. It's pretty good. Then you can put the #s into my fitness pal
http://iifym.com/iifym-calculator/
Croissants are too nice. They're sent to test us.....
LOL, I knew when my wife bought them they were trouble. This morning have my steel cut oats that sat overnight in a half strength protein shake ready for breakfast.
I used to have to walk past a French bakery on my way to the lab when I was in my late twenties. Croissants were single handedly responsible for at least a extra 5% BF.
Not even noon yet today and I am setting a much better pace. 174p, 84f and 103c's.
Great info. I'm trying to find a program that I like.
We all have moments of weakness. Good thing is that steel cut oatmeal is pretty tasty as well.
Catalyst and whoever else that can help, I need some advice on a cutting diet. Coming off of my gyno surgery and the holidays I have been laying around not able to lift, eating garbage, and I truly disgust myself in the mirror right now. Have a Florida vacation in 7 weeks that I'd like to be 10-12% bf for if possible and I need some pro help for that.
Stats 5' 9" 208 16% bf TDEE around 2800.
Usually would lower bf and rebuild my lost muscle while off before cycling, but with the beach coming up soon I need results. I apologize for that and I understand it's a shallow reason to run a cycle.
Cycle: 200mg test, 200mg tren per week. 50mg var a day. GW 501516 to combat lipid sides and cardio destruction from tren. 50mcg t4 due to bloodwork showing a partial thyroid crash when using tren or deca. Also I'm always using mk677 (GH secretagogue) 30mg a day.
This is my general diet layout for the moment. I'm thinking my calories might be too low to save myself from losing a ton of muscle even with the cycle. Need to know what to add in macro-wise if anything to preserve the majority of my muscle and lose maximal fat. Losing maximal fat being the major goal though. Appetite is not a problem as I usually have to force feed myself and have good willpower.
Oatmeal/egg whites:
7g fat
58g carbs
64g protein (14+50)
551 calories
1/2 pound ground beef/bun/2 slices Swiss cheese:
23g fat (16+2+5)
30g carbs
60g protein (46+7+7)g
494 calories
Whey protein/2 rice cakes
3g fat
28g carbs (6+22)
50g protein (48+2)
339 calories
2-100 calorie Greek yogurts:
0g fat
30g carbs
24g protein
216 calories
Total:
33g fat
136g carbs
198g protein
1673 calories
Appreciate any advice given guys and thanks for your time
Your calories are wayyyy to low.
Dump the cheese, bread and fruit and lets add some chicken, ground turkey, top round, almonds, vegetables,olive oil, rice, sweet potatoes etc..
Fasted or hiit cardio or both. You're going to need more calories especially when your back in the gym and hitting it hard. Yes the the scale will move with the diet you have posted, but I bet it will be at the expense of muscle loss.
Thanks for the input! I was trying to keep fats to a minimum due to the research showing liponeogenesis was very difficult while on tren but I can add in carbs very easily. About how many calories and grams of other macros would you suggest I add?
Personally I like to take my time losing weight.16-20 weeks. You only have 7. If it were me and I had to do this I'd start @2800 cals week one and drop 150 cals each week. You need to become a furnace. Just stick with a basic 40/40/20 right now or you could carb cycle.
The tren is bad here kh. Your body should be 100% ready for it and from the sounds of it you're not there right now. That's a big stack just to retain muscle
ECA stack, tons of water, vit C, green tea and dillegence to the diet, cardio and training. Pm me if need be.
Thanks for the help! I'm throwing in some extra rice, sweet potatoes, chicken, and eye of round with the meal prep starting next Sunday and I should be on track. Appreciate it +1
Not a problem. Also when you are dropping the cals every week, drop carbs and fats first and keep the protein the same. Try and keep most of your carbs in your first 3-4 meals. Vegtables any time