+ 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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Damb, i thought i was doing good. would you mind letting my know what i should be doing, I'm on my second week of test cycle. i do eat salads for dinner but not everynight. and i do take fiber supplements, and other sups, any help would be great
Send me a FR and keep note of exactly what you eat and when tomorrow. Then PM that info and we'll tidy it up ok?
25- 5'7- 170lbs - around 10% bf
Goals: all about gaining size haha
Meals:
Wake up 8am or so- 1.5 scoop protein 1/2 cup oats mixed in 6oz 2% milk
9-930: 3 whole eggs 3 egg whites w/ 2 slices Ezekiel bread or 1 cup oats. 1 scoop animal pak
1130: 8oz chicken 1 cup rice or 8oz sweet potato -(occasionally 1 cup broccoli)
130: same as previous meal
330: same and previous meal or tuna on 1 slice bread
530: same as previous meal
630- usually workout time
Post workout: 1 scoop protein powder 1/2 cups oats mixed in 6oz milk
1.5 hours after shake: kind of a free for all- usually go with 3 eggs 3 whites scrambled w/1 scoop animal pak
If I end up starving throughout the day I'll throw a Greek yogurt in or yogurt and oatmeal.
Not a fan of pork: not against other meals- this is the typical weekly food intake- if I buy fish I'll eat a couple fish meals throughout the days.
Usually workout between 5-630
Attempt to stay away from carbs towards bedtime especially if I'm adding an "unexpected" meal.
1-1.5 gallons water daily- no soda juices anything like that always water.
Where's the red meat?
Recently haven't been getting a lot of it, but when I add it in its usually 8oz ground beef, drained and washed mixed with 1/2 avocado and 1 cup rice or 1 serving whole wheat pasta. Ill make sure to throw that into the daily mix. You think I should do a chicken, beef, chicken, beef split?
Pasta, cream of rice, quinoa are some other carbs you can get in too.
Top Round and London Broil are some good red meats.
Just picked up some London broil, ground beef, and pasta today. Never tried cream of rice but I'll check it out.
Don't underestimate the power of beef in building muscle. You're in good shape at your current BF, so you know how to carve it up after with a folic nutrition and cardio plan. Don't limit your bulking by being afraid to eat.
In answer to your question above I like to get as much variety in my protein sources, so most days I'll include eggs, red meat, poultry and fish. You guys that eat chicken, chicken and more chicken I don't know how you do it!
Currently at the store picking up all of the above haha. Appreciate the help! Going to switch it up throughout the day.
I do go to a weight loss clinic. I pay $75 a visit and go every 2 weeks. The $75 includes my phen too. I have lost 16 pounds so far in 6 weeks, so I am very happy with the results and the "meal plan" they have me on. And to be totally honest, my doctor does not suggest alot of exercise. In fact the first two weeks he said no exercise! But then after that a little exercise is good. He even suggested like gardening and walking. So I have started doing that, no heavy workouts just piddling around the yard, garden and walking my dogs! I have consistently lost 2-3 lbs a week doing this. Of course I drink tons of water too..
???
Phentermine is what she's talking about.
yeah I got that ... I m just wondering why it is posted in the diet clinic... you know post up your diet etc. ... not post up that you are using phen phen and it works .. sure it works, so does heroin and crank
Ah crank!....I havnt heard it referred to as crank in like forever!..lol....
Thanx for bringing back some memories!...
Diet talk in the diet clinic? You're crazy ;)
Combined?! I gotta give that a try... These diet clinics are all the same, have some phen, lose 20 lbs. Then gain it all back and rinse and repeat.
take a pill lose some weight, gain it back because you lost muscle and stopped taking pill..... take pill lose more muscle .. get fat(er) come to steriod forum rinse repeat....
I'm assuming it's after birth weight judging by the profile pic.
Edit your face out of the profile picture.
Hi everyone, thanks for the help.
34 YO
5'11"
180 LBS as of today
12% body fat
My goal is to bulk up, and add some lean muscle.
I am currently on a test prop cycle of 350mg per week. I am on week 5.
My daily diet looks something like this:
7 -8am : 30g Iso protein + Almond milk + fruit + 1/3 cup oatmeal
8-9am : Get to the gym
10:30 : 30-45g iso + Gatorade
12:00pm : 1 chicken breast (or salmon or steak eye) + white rice + steamed brocoli
3:30-4pm : Same as above
6: 6pm : Quest protein bar
7: 7:30pm : similar to #4
8: 10pm : Greek yogurt (vanilla) + Granola
No food allergies
I will eat almost anything.
I've kind of given you a hint how to fix some of this in your cycle thread. Half, if not slightly more of your daily protein comes from supplements. You need to change a big chunk of that to real food. Protein powder for breakfast? Food, just get up ten minutes earlier.
You finish working out around 10.30, then you have a shake, then don't eat for an hour and a half. This is a key time for you, your body is primed to process protein and you're not feeding it. Whey etc immediately after, then a real meal within 45 minutes.
I note your comments about eat almost anything, that's good. I'd like to see some red meat in there, fish and eggs for protein ideally daily. Vary your protein sources. As an example today I've eaten steak, pork, eggs, tuna and chicken. In terms of carbs, brown rice, wholewheat pasta, sweet potatoes, quinoa.
Not a big fan of the late night granola, not adding anything positive to your physique eating carbs at that time of day. I'd be more inclined to replace that last meal with slow release casein for overnight protein release while you're asleep.
Hope that helps? Spend less money on supplements and more with your butcher. If you need anything else feel free to drop me a line.
Thanks buddy.
This info is very helpful.
Do I want to have the same breakdown (Macro %) on all my meals, or are there certain times of the day where I should favour one over the other?
Just watch the carbs late in the day. In your position the last evening meal I'd eat only lean protein with green veg personally. Remember though you're trying to bulk up so focus on that and we can carve up a little afterwards if required.
25 YO
6'6"
247.5 lbs as of this morning 15% BF
Looking for sub 10%
Current Cycle:
150 mg Test P EOD
75 mg Tren A EOD
75 mg Mast P EOD
(I have a cycle log that shows slightly lower than this, but I upped it a tad based on conversations with other guys on here).
This cycle is all about cutting for me, and I've seen some okay results thus far, I'm up in lean mass, but BF is also slightly higher (I'm guessing a little water gain because I'm coming off of Keto).
So here is what I've been doing:
300g Protein
75 g Fat
100 g Carbs (sometimes bump 120 g but only on heavier training days or days when I train twice)
5 day per week split, cardio 2 x week for 30 + minutes
I would like to manipulate my diet more than do more cardio, but I'm looking for suggestions on how to drop to sub 10% on BF...I'm having trouble getting lower than 14 - 15%
Protiens:
Chicken
93/7 Beef
Fish
Some Pork (8oz lean chop with Breakfast)
Whey
Carbs:
Veggies
Yogurt (non-fat greek)
Usually 40g from Fast acting carbs post workout such as a couple slices of toast w/ whey shake
Fats:
basically just fats from the proteins + olive oil from cooking
Peanut Butter sparingly
Any suggestions would be appreciated. All my life I've struggled to cut body fat with anything other than a ketogenic diet
Your going to need more than just 2 days of cardio no matter what your diet. 9x/wk for me right now for an hour at a time. Your diet seems pretty light for your size. It pretty close to what I am doing for my prep right now and you are a lot heavier than me. Are you logging everything you eat? You should be getting in at least 350-400g of protein
TryHarder007Agreed! 4weeks out an I'm doing fasted 7xweek for 50minutes and 5x30minutes post workout. On top of the two days I don't do post workout cardio aka the day I train legs and my off training day I usually am out hiking on my off day (just got back from my hike.. 75degrees here not a cloud in thw sky brother wish you could come, mY city is know as top 5greenest cities it's a site to see!) So that's another 1.5hours of extra cardio!
Yes, I use MyFitnessPal for food tracking. 300g is the minimum but I get a little more, most days I end up sitting around 320g. I guess the secret sauce for me is going to be cardio :/
I hate cardio, but there is no other way around it if you are trying to lose fat. Only time I do cardio is when prepping, otherwise I stay as far away from it as possible.
dropdzzYou do no cardio except prep?no hit or sprints or anything while bulking?
You used the "C word" in my thread.........
That's outrageous.
I feel ya, what type of cardio? I normally do HIIT, but I know your not doin that shit for an hour?
Spin class. Only type of cardio you will ever see me doing. I burn on average about 750 cals per session.
What would you recommend as far as timing of cardio as compared to your lifting session? How many hours apart, is cardio immediately following weight training good, fasted cardio....what's your opinion?
Fasted cardio if possible or after your workout, never before workout, at east not right before your workout. If you have to do it before your workout for some reason, give yourself enough time afterwards to get a good meal in before the workout. Always chug down some bcaa's before and during your cardio sessions.
Okay, I can make fasted cardio work, last question and I'll stop bugging you. There's no way I'm going to eat enough food to get in 400 g of protein/day, at least not without wanting to vomit. I take 2 protein shakes a day as is (pre and post workout) would you say adding a 3rd..maybe casein...per day to hit 400 or does it have to be from food in your opinion
Casein before bed is a good time for shake. I would try and replace the pre and post wo shakes with some real food if possible.
Thanks for the motivation to pick up the cardio broseph. I've been doing it every day since we spoke on here and I'm starting to get some veins in my obliques! 30 mins Fasted cardio every morning.
Good to hear. Stick with it and the results you see in the mirror will keep motivating you even more.
Hello. female powerlifter.
5'7 165 lbs 31 years old 24% bf
Goal is to cut bodyfat to 18-20.
Average macros : 1940 cals
180p
150
70f
When I cut cals, I drop 50g c and 20g fat
Clean diet, not much red meat. Tuna, chicken, tilapia, turkey, eggs
Lots and lots of veg
Carbs will rotate between oats, whole wheat toast/pita, cheerios/chex, rice cakes, rice, air popped popcorn, sweet or regular potatoes, bananas, carrots, citrus fruit.
I do protein powder in a snack of choice: either ff greek yogurt, ff cottage cheese or pumpkin puree mixed with whey isolate and pb powder.
Fats are natural pb, egg yolks, coconut or olive oils, fatty fish and trace fats from meats and carbs.
I eat the same things, just rotate between listed items. Not much variation as its easier to shop and stick to protein and budget goals.
4 meals a day usually. I weigh and track everything with a scale and in myfitnesspal.
Training is lift morning on PPLrestPPL. Cardio is done lunchtime. I always keep to my routine.
Ive lost 115 lbs in various ways. Down from 275lbs. Diet is stuck. BF is stubborn. Hunger is voracious.
On my first Anavar cycle 6 weeks in.
Lifts: 310 deadlift
235 squat
135 bench
I lift heavy and often.
that is your main problem right there...
second ... get rid of the cereal, rice cakes, rice and popcorn, potatoes.... trade for high fiber veges
eat more meals more frequently
cardio fasted first thing in the morning and nothing crazy ...
you don't get enough rest then and it will affect your strength
figure out your tdee there is a link floating around here somewhere... powerlifting though you need those calories for lifts ...
Thoriphttps://www.eroids.com/sites/default/files/cycle_logs/102590/IMG_2016032...
ThoripAge 26
75 inches
190 lb
Bf % <8
Goal : 15 lbs of lean muscle(ideally)
First meal 5 eggs and oats
Second meal 2 servings of Greek yogurt granola and banana
Shake
Lunch chicken/tuna rice/tater veg
Post wo shake
Post work out meal same as lunch basically
Dinner RED MEAT and a baked pot with begs
Prebed shake
Snacks here and there cheese yogurt sometimes a Lil candy around workout for increased insulin sensitivity. This is a honest as it gets I eat this daily and weigh what I do. I'll eat whatever you tell me to I don't care how it tastes I'm a great cook and can make anything taste good. Work out high reps mid weight on cycle.
Fella in your other thread you told us you consume 5500kcals per day and can't gain weight. This isn't anywhere near that number unless these shakes are loaded with dextrose type crap etc. and / or the meals are huge portions.
https://www.eroids.com/forum/steroids-qa/pct-anti-estrogens/flare-up
Talk me through here, I'm confused. Scan down here, probably a couple of pages and you'll see where I've posted what I eat. That was around 5500-6000kcals at the time. Then compare that to what you've detailed above.
ThoripIt's closer to 4800 sorry for stretching the truth on my original post I was being defensive.
I'd suggest you're at 3000kcals at best. And half of the figure you gave is mass gain supplement crap. After what you said on your other thread you should know better.
You need a wake up call and here it is. There's nothing wrong, you don't eat enough and you're convincing yourself you do. No need to be defensive, most people take a while to realise how important nutrition is. I'm sitting at an airport waiting for a flight as I type. We've just eaten at a sushi bar. Wife's food £13, daughters food £9, my food £37. I spend a fortune in food, I order two main courses when we eat out in most places. That's what carrying my frame requires. If I ate what you did in 12 months I'd be 60lbs lighter.
I'm offline for a bit on a flight, then a beach etc. I'll help you mate if I can, but you need to start being straight with me or I can't do anything.
ThoripThanks, have a good trip.
ThoripThis is what I eat can you help me. The shakes have carb powder and are whole milk, and I drink a half gallon of whole milk through it the day. I eat little shit on top of this through out the day but I am not gaining what I'd like to.
Before you tell me you can't eat enough, have a read here:
https://www.eroids.com/forum/steroids-qa/steroid-cycles/a-new-idea-for-a...
Age: 28
Height: 5'6"
Weight: 183
BF: 10.5%
Goal: Gain about 10lbs lean muscle. Keep body fat to a minimum.
Training: 6 days per week. 75min per session. No cardio right now, groin strain 3 weeks ago. Need another week or two before I ease back in.
Typical meals during the day right now:
0700 - 1 cup whole oats, 1 cup fruit, 2 tbsp chia seeds
1000 - Homemade Chili usually consisting of 1.5cups beans/lentils, 4oz ground bison/turkey, peppers, onion
1300 - brown rice 1.5 cups and 5oz chicken
1500 - workout
1630 - post workout whey protein shake and carbs (1 medium banana and whole wheat fig bars)
1800 - chicken, steak, or salmon. 8oz white potatoes, veggies
2030 - egg whites (sometimes), 2tbsp almond butter, 1 cup granola
Macros are ranging between 180-240g protein, 400-500g carbs, 70-80g fat.
Based on my stats/activity level, IIFYM has my TDEE at 2900 cals.
I've been cycling between 3000-3600 cals/day based on the week.
Manipulating carbs/protein up or down to fit total macros for the week.
I'm not picky at all. No food allergies.
I'll eat the same thing 3-4 times a day when necessary. Like the chili or chicken/rice combo I mentioned above. Sometimes I'll eat one for early lunch, then again later lunch, and dinner.
I usually do meal prep twice weekly, Sunday and Wednesday.
I work days, lift in afternoon/evenings.
Thinking about starting fasted morning cardio in a few weeks. Don't want to hinder gains but like I mentioned in my goals would love to keep my body fat minimal.
Haven't got too much of an issue with this mate. Couple things though:
Where's the protein in that first meal? Body starved of protein overnight, needs protein. These 4/5oz portions of meat, a bit light. I'd like to see those 6-7oz at your size.
(I've got a craving for homemade chilli now). That's your fault ;)