+ 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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Some find certain compounds suppress their appetites, particularly orals so you may wish to review what you're using. Obviously at this stage I don't know what you ran. On the other side of the coin there are steroids such as EQ that can increase your desire for food. You could also look into peptides, things like GHRP6 work wonders in that respect.
If you want me to take a look at your diet, post it up. But I'm not going to design a plan for you based on the limited information given. Would be better to adjust what you're currently doing.
Male-5'9" 183 this morning.
One week old pic on my profile, along with before and mid progress pics.
Goal is dry mass. I want to minimize the fat I put on as I bulk. I am not looking to be massive, but would like to turn heads and gain strength.
Wake up (avg 7 hr of sleep) 16 oz of water and multi-vitamin
Wake + 1/2 to 1 hr.
2 cups spinach saute with 1/2 cup yellow onions. 4 egg whites and 2 whole eggs, 1 slice whole grain toast with peanut butter. 8oz 1% milk. One apple or peach
+2-2.5 hours
1 cup raw snap peas or asparagus, 2 pieces fruit (1 cup berries or grapes sometimes) with non fat Greek yogurt. 1/2 oz almonds or cashews
+2 hr
8 oz protein (salmon, trout, chicken or venison) 1 cup brown rice, 3 cups salad with lime juice and vinegar. 1 cup steamed veggie of some kind
+2hr (about 1 or 1:30) workout. Immediately post workout is 45g HBCD and 45g Blended protein (no soy)
+1.5 hr
8 oz protein 2 whole wheat tortillas or a whole wheat English Muffin with 1 oz low fat cheese and 1 cup raw veggies. 1/2 an avocado
+2.5 to 3 hr
8 oz protein (usually venison or fish) with 3 cups raw veggies, 2 pieces fruit, 1cup low fat milk and 1 cup of cooked beans (black, pinto or garbanzo
+2 hr
2 servings fat free Greek yogurt and 45g protein shake.
Tota calories = approx 2900 to 3200 depending on how the proteins lay out.
As you can see from my pics, I have come a long way. I do not want to get fat again!
No gear yet, but I am considering it, and several folks here have told me it's not time yet.
Couple of observations.
1) Eat a proper meal sooner than 1.5 hours after training. 30-45 minutes ideally.
2) Meal 2 could do with more protein.
3) casein would be useful for you last thing before bedtime for a slow realease of protein during the night.
4) Watch the sugar late in the day.
Appreciate the feedback.
I will sneak a few oz of meat into that first snack.
My last meal (yogurt and protein shake) has no added sugar, and the protein blend is Whey, micellar casein, milk and egg white (Magnum Nutraceutical "Quatro")
What should I eat there in its place? I don't have a sweet tooth, but my wife and kids all pile up the desert right about then, and a little something is pretty necessary to keep me up on the waggon.
Overall, this diet has served me well, but I'm not sure that I don't need a pretty big change (especially if I'm going to not start hormones right now).
Here's the hard bit for you. You've cut a load of weight off, so you're understandably worried about putting fat back on. A bit of fat while bulking is inevitable. That doesn't mean your BF needs to double, but if you genuinely want to lay down more mass you're going to have to come to terms with that and up the calories. If they're good quality calories, (protein and complex carbs), eaten at appropriate times of day don't need to end up as fat. That's where you need to make a choice.
Heard.
So what would you recommend?
Considering what you're trying to do I'd look at cutting your carbs down a little later in the day and upping them considerably morning and early afternoon along with your protein intake. This should eliminate you putting much fat on without holding your gains back. If you want to grow, you need to eat.
How do you train at the moment? Looking at your pics if you walked into my gym and told me you want to bulk up, I know what I'd have you doing. Interested to hear your current schedule / split.
I'm sure it's not enough, but I left either oatmeal or 2/3 cup fiber cereal off my breakfast routine.
Right now I'm working out 5 days a week.
Day 1 chest and Tris
Day 2 back and Bis
Rest
Day 3legs
Day 5 shoulders
Day 6 cardio (I do a lot of Plyometrics and body weight calisthenics)
Day 7 rest
I don't have a trainer. Everything I've been doing is based off research I've done and a lot of trial and error. I understand that 've come a very long way, but I think I'm at my limit of what I can do without some more guidance. That's why I'm here! I appreciate you taking the time.
Drop me a FR and we'll talk training on pm. I've got a plan for you if you're up for it.
Sent
26 yo
203lbs
Bf?
Recent pics in profile
I just want to get as big as possible to cut next year and compete. Still haven't cycled at all.
I know that my nutrition is not on point, recently I've just been doing what I can bc my work schedule.
Work 10 hour days mon-fri and sometimes Saturday and Sunday. Pipefitter.
Right now my everyday diet is this.
2 cups oatmeal dry upon waking
2 scoops of gold whey with whole milk right after
An hour or so later 2 bananas
Before work I eat a ham sandwich
1st break ham sandwich
Lunch at work 2 ham sandwiches
Last break at lunch a ham sandwich.
Pre workout I take another protein Shake
During workout I eat a banana
When I get home I eat 8-10 eggs with mushrooms and some cheese.
I started this about 3 weeks ago now. Put on 3-4 lbs
Fella this needs work.
You basically eat a load of sandwiches, protein shakes, a few oats and some eggs.
My meals are made up of three things. Protein (meat / fish / eggs), complex carbs and vegetables. Before I start helping you I need to see you understand where you're going wrong here. Read through a few pages of the diet clinic here and see if you can propose a better framework.
Oh I know I'm wrong lol
I've went through meal prep before where I made a weeks food at a time. Would something like this look better
Wake 2 cups dried oats
1st meal 1 cup chicken breast 1 cup spinach and around 1 cup of brown rice or yams
Repeat that 6 times through the day
Then have some fish or eggs before dinner.
I like to just keep it as simple as possible, I don't care about flavor. I would rather make the same thing every day than worry about making a bunch of different meals.
As I often say, some things you eat, some you just "consume"......
Definitely a better approach, I'm not a big fan of bread in diets. May want to reduce / drop the carbs out of your later meals, (depending on when you train), but definitely a better path mate.
Hi,
Age:27
Height: 187cm
Weight: 94Kg
Body fat: 16 %
Goal: not to loose any size but get some hardness.
Diet so far:
6:30 am Whey protein + 60 gm oats(powder)
7:20 am 2 bananas and 2 raw eggs(raw eggs are from good source and i have start having them recently).
9:00 am low fat cheese 500 gm has 60 gm protein and <0,2 % fat.(eat it slowly at work )
12:00 Lunch - some rice with chicken or simple rice dishes.
14-15:00 Oats bar(250 gm)
18:30 Amino
19:00 Steak or eggs
20:00 Dinner
Some important points:
The above diat is only during workout days.
I am prone to acnes.
i cant handle milk , lactose free works for me but still i avoid milk.
I like rice .
After dinner i take 150 -200 ml wine daily, as one of doc said my blood is dense so i should take wine.(i dont know what he meant, but i like wine so why not)
If you are going to suggest me some dishes ,please consider that i dont know a lot about cooking , so suggest me easy to make things.
Probably i have left somethings which are required but just let me know , i will respond as soon as possible.
By "gain some hardness" I assume you mean drop some BF?
When do you workout?
Why do you eat at 7pm then 8pm as well?
Dinner? Any details?
Eat any vegetables?
Thanks for your reply.
yes i meant dropping body fat but at the same time i do not want to loose size as well. i am tall and if i will go for loosing fat i will end up looking skelton.(or may be just in my mind).
Regarding Diet :
i have started following above diet recently (about week).
and i go to workout at 16:30 (after my work).
I eat at 7 means first meal after work either steak 200 gm or 5 white eggs. and 2nd meal what ever i have cooked for lunch , mainly rice.
Another important point : if i go to workout then continuously 3-4 day then i feel my libido is gone so thats why i follow 2 day workout and 1 day rest.
I hope you have some solid suggestions to fix it as well with diet.
Let me know if you need any other info.
Thanks .
Any chance you can post up a self pic?
I have posted the pic and if possible could you please suggest me good workout as well ? As of now i am not following any fest plan. but what i focus is to cover 2 exercises per day for example: Back , triceps , chest with biceps and legs with shoulder.
Really no fest plan as of now.
Thanks.
So what I see is a limited amount of protein coming from meat and fish, probably around 100g per day as detailed, (although you say this is on workout days only????). You could improve that figure. I see no vegetables in your diet whatsoever. You need green veg in particular to ensure you're digesting the food well and extracting the nutrition from what you eat. This you definitely need to change.
Raw eggs - I assume you know you won't digest these very well? I'm not saying don't, but I am saying you'll reap less protein from them in this state.
What I'd suggest you need to do in terms of body fat is actually largely to do with your cardio, which you haven't mentioned. If you want to cut your current BF, fasted cardio first thing in the morning on an empty stomach. Back to the "only on workout days" comment, you need your nutrition to be consistent.
In terms of workout schedule, I don't have an issue with 2 on 1 off. There's lots of posts including some stuff by me in the workout and exercise section which could give you some new ideas.
Thanks for the information.
Morning cardio ? do i have any alternative ?
Raw eggs : i will find alternative to this, either boiled eggs or 2 corn breads with fish slices(as breakfast)
So my revised diet :
05:45 am : lemon water(2 full spoon of lemon juice + warm water with pinch of black salt) motive here is to detoxify and recharging my intestine and it helps with acnes (Need your opinion on this)?
7 am (breakfast) : 2 boiled eggs or 2 corn bread pieces with fish slices (Salmon). + tribulus and zink combi tablet and probiotic.(Saccharomyces)helps with digestion and acnes.
8:30 am (at work): fat free curd (500 gm) + fruits mixed + whey = around 100 gm protein(whey+casein...)
since i am at work this time .. i will finish this meal slowly while working say till 10:30.
Lunch At 12:00: Rice + chicken (around 500 gm).
At 02:00 -02:30 : Almonds , cashews and nuts (around 100 gm) Need opinion here.
At 03:15 : 1 banana + mixed fruit juice.(200 ml)
At 4 :00 : Pre workout(2 scoops with beta alanine, creatine, taurine and bla bla.....)
Workout 04:15 -05:40 (includes warm up , cool down)
After workout : Either whey + oats powder or Amino's.
At 07:00 (Kind of dinner )pm : Steak (beef) or fish + some Salad and <200ml wine. Target to get >40 protein here.
At 08:00 pm : Fat free curd 250 gm (It has glutamine and casein) .
10:00 Sleep.
I have tried my best to cover each and everything, what i will be targetting.
I have covered fruits and veg(salad) + i will add some veg in my lunch as well(rice + chicken).
Please go through this and tell me if i need to adapt something here ?
Thanks
Still think you need a few changes here. Drop me a FR over and we'll talk on pm.
I have sent you message . Just wanted to verify if you have got it.
https://s31.postimg.org/hv14et1gn/image.jpg
https://s31.postimg.org/lq4ihdkmf/image.jpg As you will see in these photos that my muscles are soft , seems like a lot of water . Rest you know better.
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/critiqu...
Should've put this here before the open forum.
I m trying to keep from burning too many calories .... you want me to click on a link??? '-)
LOL my bad Grrl ;-)
Only if you're cutting.....
hmmm I seem to be on a perpetual bulking cycle and even when I am cutting it really means that it is a small bulking cycle not a big one ;-)
Male
Age: 42
Height: 173cm
Weight: 79kg
BMI: 26.6
Body Fat: 22.1%
Muscle: 37.3%
Visceral Fat: 10
TRT: NO
Goal: To get body fat% < 15% and visceral fat < 5, using Ketogenic like diet, cardio and resistance training.
My Sample Food Diary (All figures come from My Fitness Pal):
7am:
Kippered Herring 85g (carbs 0, fat 11g, protein 16g, calories 160)
Unsalted Peanuts 45g (carbs 10g, fat 23g, protein 10g, calories 290)
Decaffeinated coffee with organic virgin coconut oil 10ml (carbs 0g, fat 9g, protein 0g, calories 80)
Half and half cream 15ml (carbs 1g, fat 1.5g, protein 0.4g, calories 20)
10am:
Unsalted Peanuts 45g (carbs 10g, fat 23g, protein 10g, calories 290)
1pm:
All Natural Extra Lean Ground Beef 100g (carbs 0g, fat 3.6g, protein 21.6g, calories 115)
Light Marble Cheese 40g (carbs 1.3g, fat 6.7, protein 12g, calories 120)
4pm:
Caffeinated coffee with organic virgin coconut oil 10ml (carbs 0g, fat 9g, protein 0g, calories 80)
Half and half cream 15ml (carbs 1g, fat 1.5g, protein 0.4g, calories 20)
Large white eggs X2 (carbs 2g, fat 10g, protein, 12g, calories 140)
Light Marble Cheese 40g (carbs 1.3g, fat 6.7, protein 12g, calories 120)
7pm:
Homemade Beef Top Sirloin Roast 200g (carbs 0g, fat 10.6g, protein 51.6g, calories 316)
Metamucil (sugar-free) 15ml (carbs 15g, fat 0g, protein 0g, calories 60)
Kalamata Olives 15g (carbs 2g, fat 9g, protein 0.2g, calories 90)
10PM:
Chunk light Tuna 120g (carbs 0g, fat 0g, protein 30g, calories 120)
Calorie Wise Miracle Whip 30 ml (carbs 2g, fat 9g, protein 0.2g, calories 90)
Water per day about2 litres, not including coffee.
Training Time: 9am – 12:30pm - 1pm
60 minutes speed walking / running (5 minutes speed walking, followed by 10 minutes running, repeat for 60 minutes) 4 days a week.
Day 1:
Bench Press 4 sets 1 minute rest in between each set
Incline Bench Press 3 sets 1 minute rest in between each set
Incline Dumb Bell Press 3 sets 1 minute rest in between each set
Decline Bench Press 3 sets 1 minute rest in between each set
Tricep Extension 4 sets 1 minute rest in between each set
Tricep press down 4 sets 1 minute rest in between each set
Calf Raise 4 sets 1 minute rest in between each set
Weighted Crunches 4 sets 1 minute rest in between each set
Calf Raise 4 sets 1 minute rest in between each set (second set)
Hanging Leg Raises 4 sets 1 minute rest in between each set
Day 2:
Dumb Bell bent over row 4 sets 1 minute rest in between each set
Bar bell bent over row 3 sets 1 minute rest in between each set
Narrow grip Pull down 4 sets 1 minute rest in between each set
Wide grip pull down 4 sets 1 minute rest in between each set
Bar bell curls 4 sets 1 minute rest in between each set
Hammer Curls 4 sets 1 minute rest in between each set
Side bends 4 sets 1 minute rest in between each set
Wood Chopper oblique twists 4 sets 1 minute rest in between each set
Planks 90 seconds 4 sets 1 minute rest in between each set
Day3: Active rest day
Day 4:
Bar bell shoulder press 4 sets 1 minute rest in between each set
Dumb bell lat raise 3 sets 1 minute rest in between each set
Bar bell front raise 3 sets 1 minute rest in between each set
Dumb bell upright row 3 sets 1 minute rest in between each set
Bar bell shrugs 4 sets 1 minute rest in between each set
Calf Raise 4 sets 1 minute rest in between each set
Weighted Crunches 4 sets 1 minute rest in between each set
Calf Raise 4 sets 1 minute rest in between each set (second set)
Hanging Leg Raises 4 sets 1 minute rest in between each set
Day 5:
Squat 4 sets 1 minute rest in between each set
Sumo squat 3 sets 1 minute rest in between each set
Narrow squat 3 sets 1 minute rest in between each set
Dead lift 4 sets 1 minute rest in between each set
Stiff leg dead lift 4 sets 1 minute rest in between each set
Side bends 4 sets 1 minute rest in between each set
Wood Chopper oblique twists 4 sets 1 minute rest in between each set
Planks 90 seconds 4 sets 1 minute rest in between each set
Reps depend on the periodization I’m in:
Week 1: 12-15 reps failure
Week 2: 9-11 reps failure
Week 3: 6-8 reps failure
Week 4: 3-5 reps failure
Week 5: 12-15 reps failure but with a higher weight than Week 1
And so on
Food Allergies: NONE
Foods I can’t stand: Melon Family and squash family.
I think the issue that's stands out in your diet is there's a fair bit of fat in it. Nuts, cream, cheese are all a big part of your intake. Whilst your clearly limiting your carbs well, a fair chunk of your calories are coming from fat. I also zero vegetables in your plan.
From looking through your pics you've clearly made good progress. If you're starting to stall with fat loss the above is something to look at.
Hi Catalyst
Do you think that I should change my macro nutrients percentages of my Keto diet? If so, what do you recommend? They are currently set in My Fitness Pal as Protein 20% (156g) Carbs 5% (31g) and dietary Fats 75% (194g) of a 2500 Caloric intake. These percentages are taken from several Keto diet websites the gram amounts are taken from My Fitness Pal. The carbs come from the dairy products and nuts, should I cut these out and consume veg instead?
Thank you in advance.
GP and Grrrl have you covered below.
I'd change out most of those fats. Get rid of the dairy. Drop to 110gr fat and up your protein to 250-300 gr. Dont be afraid to lower your fats and caloric total if weight loss has stalled. Use a higher carb day every 5-8 days.
Egg wholes (omega free range) are best
90% or better lean red meat (grass fed ground beef) is best
Salmon (wild caught) is best
100% natural pb is fine in a pinch
Cat and Grrl are right, eat the veggies. Collard greens, asparagus, broccoli, spinach, kale and more! Use them with 2-4 meals.
Switch your miniute carb intake to cream of rice, oats, yams, white or brown rice.
Hi guitar player
Thank you for the tips.
I changed my myfitnesspal goals over the week fromm 2500 cals to 2000 cals per day. The macros read: carbs 10% = 50g, protein 45% = 225g and fats 45% = 100g.
Spinach or spring mix salad with extra virgin olive oil and balsamic vinegar as a dressing (home made) was added as well as broccoli. All dairy save 15ml for my coffee has be removed from my diet.
I'm still trying to find the right combination of food to get a balanced macro goal by the end if the day.
Quick question, sometimes I'm up in the night 1-2 times feeling hungry, I have pre prepped deviled eggs and bacon. (1 egg and a piece of bacon usually satisfies me.). Am I eating at 2-3 the morning, could this be because I'm used to eating every 4 hours? (I go to bed at 10pm).
Thank you for all your help.
I think if your fat loss begins to stall you need to consider altering the diet drop fats increase proteins and I'd use high fiber vegetables added in also ..... you are gonna need the fiber ;-)
Sorry I'm a week late, but thank you Kodiak girl.
I thought vegetables were going to kill my carbs, but veg carbs are nothing compared to the dairy and nuts I was eating.
Just been reading back through some of the old posts in here. I was surprised how many "add muscle and lose BF" goals we've had in here. Someone call Gearhead and get him in here. He might need some kind of sedative beforehand mind you.
I know we go on and on about it, but seriously, pick one. We call it "off season" for a reason. You're either bulking, cutting or maintaining and your diet should reflect that.
Did a nice detailed informative response it the "other diet thread post" and the kid deleted it. Smfh I put some time into it.
I read it. Back to this "lean bulk" myth again. What made me chuckle was your line about "top two abs". Exactly how I measure it too
6ft. 32 years old. 200lbs. 16BF%.
Goal: Gain quality muscle.
I wish to start a bulk and the plan is this:
4000+ calories per day. 350g+ protein / 350g carbs / 120-150g fat
8AM: 2tbs peanut butter. 500ml non fat milk. 1 cup oats. 3 whole eggs. 3 egg whites. Banana
calories 1,011 carbs 113 fat 37 protein 64
10:00am : 3 slice brown bread. 1 can tuna. 1.5 tablespoon mayonaisse
calories 430 C 33 F18 P36
12PM: 1 cup brown rice. 200g 90% ground beef
calories 571 C46 F21 P45
2PM: 200g 90% ground beef
calories 353 C0 F19 P41
4:30PM: 1 cup brown / white rice / sweet potato - same carb amount. 200g chicken breast
calories 452 C46 F5 P51
Gym at 6ish until 7:30ish
Shake after workout similair to morning but replacing the eggs with scoop whey:
2tbs peanut butter. 500ml non fat milk. 1 cup oats. 1 scoop standard whey. Banana
calories 875 C114 F24 P59
8:30PM:
200g chicken breast
calories 234 C0 F3 P47
Before bed: 6 egg whites
calories 103 C1 F0 P22
This specific day detailed here works out at:
calories 4,029 C 353 F 129 P 364
Will throw nuts in there too
No allergies etc
can eat pretty much anything and dont mind eating same things.
Thanks for any advice! :-)
I think your plan looks fairly solid mate. If I was going to change anything, I'd lower fats a touch, but that depends on the end goal in terms of BF etc. The other thing to mention is veggies, no mention of? Need to get some green veg in there, (broccoli, spinach, kale etc).
Like me. My wife calls me "food disposal service"....
Thanks for the reply!
Yes BF increase is wanted to be kept to a minimum. It is easy enough to lower the fats a bit with my plan - down to 100g?
If my calorie figure is good? (4000+) then when i compensate for the lowered fats do I increase both my carbs and protein equally?
Haha it's funny that, I have been called all sorts due to my eating habits, the garbage can . . I currently have 300g broccoli or some other veg per day (100g 3 times per day) and was sneakily hoping to take it out for the bulk . . How would keeping that in look?
Cheers mate!
you could consider subbing out that white rice for veges .... white rice is generally processed to quickly through the system it is more like a sugar than anything else .. diet really looks good though .. take some before pics ;-)
Thanks for the input! :-)
How about swapping for brown rice or sweet potato? With the plan I have now that includes 4 cups of rice, to change that to broccoli would mean consuming 4 lbs of broccoli a day! That's a killer lol is there another way to maintain my carb amount taking out the rice ? and can I leave in the portion of white rice that is just before I go to the gym?
I will have the before and after pics cheers!
i d leave the before gym white rice swap sweet potatoes and brown rice is good ;-)
you just made me flash back to pre comp cutting and bags and bags of frozen brocoli ;-( lol never again
Yes - I would initially go for an equal carb / protein increase with the potential of favouring more protein towards the end to tidy up a touch if necessary. As you gain size, remember to up the calories. Guys miss this all the time.
Definitely want to keep that veg in.
Diet adjusted, same as previous with these changes:
beef bumped up to 500grams from 400g during the day.
During day before workout with beef and chicken - 4 cups rice total and 300g veggies (brocolli, spinach etc)
Changed to light mayonnaise for tuna sandwich
removed peanut butter from shake after gym
Everything else the same and new total for day comes out at:
Calories:4,160 Carbs: 404 Fat: 110 Protein: 388
At least a gallon of water a day, usually more especially on training days (5 days)
How is that looking?
Regarding the gaining of size and increasing calories . . I will be starting a Test E /DBol cycle shortly and so am obviously expecting large weight increases . . any tips on how and when I gauge the increase during cycle?
Thanks again for your help man really appreciate you taking the time out to look out for us newbies!
My goal is to put mass on. Im trying to eat 5000 cal a day. morning- 2 bowls of nut and hunnie, 6 gig whites, bowl of oatmeal. mid morning- 300 cal protein shack, half cup of cottage cheese, half a pint of greek yogurt,banana. noon- two turkey wraps, 300 cal protein shake, can of tuna. mid afternoon - can of tuna, half pint of yogurt. Pre workout 300 cal protein shake, another half pint of yogurt. After work out as much protein i can find. My favorite food chinese. Im 45 years old , 5"9 , 218 pounds, BF 18%. If my diet isn't what you think it should be please let me know.
You've talked about protein, but other than that what about your carbs? On face value, based on what you've put here I think the diet is a mile away from where it should be.
A lot of your protein seems to be blaming from dairy, (yoghurt, yoghurt, cottage cheese, more yoghurt). Meat / fish? Seem to be a minor part of your intake. Vegetables? I don't see any in your diet. Fibre?
At 18% BF are you trying to purely bulk? Maybe you should trim that down first? If you're cycling, you should certainly be aware of dropping the BF.