+ 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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whatever it takes bro haha ive cooked up some questionable concoctions of food in the past lol. atm ive really upped the beef, as you can see. and pretty much exclusively eating rice for carbs other than yams. the beef i feel keeps me much fuller and harder. chicken use to be the main protein source, and whole grain pasta use to be the primary carb source. been changing things up and experimenting. i dont really eat veggies, i know i know its bad. i have spinach on sandwhichs when i eat them but im mainly stuffing my face with meat and carbs that i dont really have the stomach capacity for more food with such low glycemic value as veggies. as for fiber, i honestly couldnt tell you, its not a macro that i keep track of.
i can get to 200lbs ive been there several times. im just puffy and watery as shit. im having the most trouble gaining more bodyweight while not getting fatter. because when i up the intake of food and calories the weight i put on is, for the majority, fat. even though its all the same kinds of food im eating, un processed carbs and meats.
Beef for bulking us a solid call. Other carb sources to look into, oats, whole wheat pasta, quinoa (great amino profile here). I suspect a lot of the carbs in those shakes are of crap quality. I make "mass gainer" shakes with whey, oats, milk and almond butter. Really need to get those veggies in, spinach and broccoli in particular. Your attitude is right, whatever it rakes. Need to keep thus in mind especially with your veggies.
Are you doing cardio?
actually no, the source of the carbs in "mass gainz" by iforce is quinoa and oats!! thats why i use it. no maltodextrin bullshit for me haha. ..as for cardio. not as much as i should. mainly been trying to gain wieght so cardio has been put on the backburner. im doing a recomp for the ebc so ill be upping it to 3x/week 1/2hr sessions.
and i got to say i LOVE beef and the feeling it gives. great for bulking. keeps me full, dense, hard and vascular. much more than chicken or fish will, imo. i use top eat the steel cut oats from costco alot, maybe its time to get another bag of them and start blending it up with protein powder and drinking that shit instead. thanks for the guidence and advice cat
Not only does it mass gainz have a great source of complex carbs, its the cheapest mass gainer ive ever seen. 10lbs for 60 bucks. Im guessing its soy protein i dont know how it could be that cheap.
Edit: its not soy protein, its actually whey isolate and concentrate. This is the best shit ive ever seen.
yep, i always go off of content. not brand, flavor or endorsement. the mass gainz is, as you said, a great price and as far as make up, a solid product. and of the 130g serving 128.5 of those grams make up the whey iso and con, quinoa and oats and oat fiber. only 1.5g not accounted for. most likely the artificial flavorings and such. but no maltodextrin and no soy. good product
I dont know whats in your mass gainers but your carbs look at little low. Theres only like 36g of carbs per cup or brown rice so thats 198g plus the yam so ill assume another 40-50 so thats 250g of carbs. This is why we need you to calculate your macros for us I dont know if that mass gainer has 10g of carbs or 100. You could add a scoop of casien protein or a cup of greek yogurt or cottage cheese with your last meal to get the slow release. I would still keep the tuna in there also. But this would be alot easier if you could tell me your total calories and macros.
And you're correct, your body is most likely not gonna hold onto anymore weight bro. Youre 5.6.5 and 185lbs at 11% bf I'm surprised your even able to keep that much size on without a decent dose of test. All my genetic potential calculators say even at 185lbs your over your genetic potential. Im sorry man, but you did good. Your maxed the fuck out. If you cycle and get up to say 205 and keep your diet and training spot on I would think you could hold onto the new size for a little while, but you will slowly revert back to what your natural hormones can support. There might be another way to get your body to add and actually keep some more size without resorting to crusing on a higher dose of test. Growth hormone might be the key. I dont know I'm kinda just guessing here but maybe.
thanks for the good input bro. in response to the latter paragraph ive been thinking the same thing. all the calculators ive ever come across (of course they are only guesstimates) calculate my bodyweight limit would be around 176lbs lean. seeing as im above 10%bf atm i think that is a fair assumption. thats why im looking into amping up the GH production and igf. see if i can tweak the genetic threshold abit. im going to be entering this fall EBC during my off cycle time just using a combo of cjc-1295, ghrp-2, huperzine a, and ecgcs for about 10 weeks 2mg of cjc/week 100mcg of ghrp 3x/day huperzine 200mcg 3x/day with the shot of ghrp. looking to see the recomp effects it can have.
when i first started lifting i drank alot of milk along with my food and that really helped get in more calories, protein, carbs fat ect. ive since stopped drinking milk all together and keep the diet to what i listed above. the shakes i drink have 75g of carbs per shake, 40g of protein and 530 calories each. and i only have them during the work day when i cant eat real food and of course post workout. ill be going to a endocrinologist who only works with bodybuilders and athletes soon to get some more insight on the matter.
Need some advice on timing and amount of nutrients in relation to my work outs. I work early therefore I usually work out early. I am up by about 4AM mon-fri am at the gym by 5 weights for an hour, 30 of cardio and am at work by 7. I do the infamous Viking Shake first thing in the AM when I wake and a PWO immediately afterward b/c as we all know it's about breaking those fibers down and rushing the right nutrients in afterward to get em big! I do 50g whey isolate 25g whole oat powder and some honey to get a good natural insulin spike afterward. My question is am I taking these two shakes too close together or do I need to modify one or both of them. These are in addition to a solid every 3 hour diet. Any help would be greatly appreciated!
Nothing majorly wrong here mate. Personally I like whey + maltodextrin post workout, then proper food about 30 minutes later. I'd also prefer eggs and oats for breakfast, but you're probably pushed for time to make food that early.
TARANISMY Mrs making you breaky as well,fuck CATlook what i done again - by mistake so had to plus cos there ain t nothing i could think of to neg you,
you eat similar to me,i use a company have been for a while that sell oats but there ground so fine you can mix with your protein shakes which i do ,tried a lot of supplement oats over the years but thes are great for mixing no lumps or shit just smooth shake MYPROTEIN IS THE COMPANY comes unflavoured but also flavoured and very cheap,love it ,also started using ATLAS SUPER WEIGHT GAINER per serving ,Full of maltodextrin and dextrose 1500 kcals a shake and 100g of whey protein for a great price don't want to seem like i'm advertising so if you want to know where to get it cheap drop me a pm as iv'e seen it at ridiculous prices
peace bro.
I see a positive pattern appearing in this thread bro........ Viking shake is being used regularly!... great to see the guys are really trying to cram in the cals for growth instead of multiplying dosages like we saw a few months ago.
Positive change in mentality being created...... its refreshing and great to see!....... lovin it! :)))
TARANISGonna try it vike can't be any worse than what i experienced at the gym yesterday
Tuna love it,,,,OJ love it together ehhh
T
Hopefully the nutrition aspect will push people that little further. We've already seen enough to know a lot of folks who believe there diet is on the money are still robbing themselves of gains, particularly on the basis of "carb fear".
The Viking Shake - you should get that on the shelves and make a few quid from it!
Got to get them using the Tuna one .......... that is the ultimate thing to use whilst cutting, i hit around 70 of those pr week when in comp prep to set the metabolism alight....... has you know well i NEVER use fat burners or thermogenics....... there is zero need when PRO is sky high, CARBS are decreased by two thirds and heavy gym work is maintained ...... if you ever catch me with Clen/T3 etc in my house.... fkn shoot me lol
I don't care what anyone says that's gotta be the most foul tasting thing ever created lol. Tuna plus Pepsi. That doesn't mix. And you drink 70 a week! Are you kidding me? That's 10 a day. Alright fuck it I'll try it.
It really isn't as bad as it sounds.
They get worse mate. When I used to compete in martial arts and had to hit 95kgs some of the crap the uk team nutritionist had me eating. Fancy egg whites, fish and kale all blessed up in water? Mmmmmmmm. That 12 years ago and I can still taste it if I think too long about it.
lol that sounds even worse. I might try vikings, its such an easy meal. But its definitely gonna be disgusting.
Even more disgusting is staying at the same weight for years......... Bodybuilder or stamp collector?
Are you a Turtle or a Stallion.......... Cmon get some fkn size on.
turtle or stallion??
How about I am GRRL .. try that on for size mother F#$!Q#S
I would probably quit if I stopped making progress. I really do love to lift but I also love the results. And It's almost time to put size on October 1st is when I start the bulk. But until then I'm gonna continue to slowly cut a little more fat but most importantly I want to take advantage of the rebound you get switching to bulking after a long time in a deficit. No point in starting a natty bulk now and wasting that rebound growth. Don't worry Dad I'm gonna blow up this winter.
I agree with the rebound theory it really does work.
I know you will son!... you on the fkn BANNING list if you let me down lmfaoooooo................. now! if that's not incentive enough i don't know what is :))
lol i wont let you down. 225 here I come.
Good shit bro!!
And im coming back with a whole new ball game and a new name........ VIKING EVOLUTION ........ howdya like that shit???
I like the name but I'm more interested in the new ball game. You gonna finally school me a little? Ive been patiently waiting for you to drop some knowledge on us. I might need some help with my cycle I need everything to be perfect this winter.
One of the best things I've heard in a while! Just fantastic!
lmao........ see it all the time dont we, ive given guys good info for 3yrs or so just on here and they are still the same as when they started!..... is that my fault or theirs for just not getting it together ;(
I believe the latter because i give exactly the same info to my clients and they are nigh unrecognisable from a couple years ago........... in fact an even better example is suzy b.... from starting Bodybuilding style protocols, we took her from rookie to the Universe stage within 2yrs.... what more can say brother!!.... my shit works.. either in real life, this site, or any other site if i choose too.......... but only if the individual is willing to put it all together and work like a fkn Trojan.
No doubt about it. I just think too many people are conditioned to make excuses on why things are going to fail, before they try. Your shake for instance. It truly sounds disgusting in print (pepsi and tuna!?!), but I know from personal experience and from what others have said here, it works!
You said what's worse, the idea of something tasting nasty or failing on your goals. Sounds simple when it's stated like that, but usually folks don't want to get past any perceived discomfort.
Regardless, thanks for all the motivation and knowledge you dish out here daily. Boom!
Suzy's transformation looks like 10 years of work, it's incredible. People talk about genetics etc, but you guys are all about the graft, I know that from talking to you as a friend.
I see it all the time, guys walking into the gym looking pretty much the same as they did 3 years ago. They train a lot, but they don't train smart. They don't eat properly. They don't "get it".
lol... want to hear something funny bro............. shes popping 24in thighs at the minute lol they're fkn enormous hahaha
When i say 2yrs i mean pure body-building orientated stuff... shes been a PT for 21yrs and was a gymnast before that, so shes always been in good nick but without the mass and density she carries now , natural for 9mt.hs now and no interest in going back on anything shes held everything she gained and more
TARANISNo doubt some of the credit for suzy's transformation has to go to you vike ,your advice is indespensable
T
Is that some kind of joke? 24 fucking inches that's absolutely insane.
And there's the real truth. Some things you eat, some things you just shovel down your throat because you have to.
TARANISNobody said this easy going to be easy ,if your determine and have to eat funky stuff but know it works is it worth it, i say yes all day long
T
I have two categories of food in my diet. Stuff I enjoy, and then there's the stuff I "consume". Most of it is the latter.
Once they all grasp that!.. they will wonder why some of us find it soooo easy to pile size on and even easier to get ripped to shreds ..... aint no rocket science when we learn the basics.
As much as I hate pepsi or any pop I am gonna try that damn tuna shake! If for curiosity alone. I guess I won't know until I try it. lol
Sounds good brother. Just wanted to make sure I wasn't wasting time or precious calories/protein having the two so close together. I'll give the maltodextrin a go.
TARANISThis is ironic i was gonna send you a msg last night ,saying where the fuck do you find the time to help all these people ,your a fuckin serious asset to noobs that need knowledge and i commend you for what you do and the time it must take to help these guys,love you bro,will we see the same amount of time spent when the injury is managable,where the feck do you find the time anyway,all you need to do is look at thnis page.
your the DOGS ,CAT lol
Being off work has helped with this and the EBC but I'll always find time for eroids, especially if I can help a few along the way. I'm a bit hyperactive too, I've got a low boredom threshold and always have to be doing "something".
Be good to see you in here more often T - you've got knowledge to offer on this subject. Just go easy on the jock deep fried bars bars ;)
TARANISmeant to press reply and -u by mistake so gave you a +
HAha not my style bro deep fried anything ,never tried one,had a flapjack thats my treat for today,yeah bro wish i had more time ,a definite addictive site ,just ain't got the time bruv work out the ears,so can really only pop on and off when i have a few mins,although i do help a few lads through pm ,its the only way i can do it ,versatile ,as i can't spend hours at a time,but good on you mate i haven't heard one bit of BS come out your mouth,just knowledge and informative topics
peace my friend
T
Ok folks - an apology in advance.
Tomorrow marks the start of submissions for the EBC, so yours truly is going to be a busy boy. That means I'll have less time to spend here in the diet clinic and the associated pm's I receive about it. The upshot of which is I might be slower getting back to you than normal! I'm still here, the thread isn't getting dumped etc, just want to ensure I give the EBC and my bro CD 100%.
Said it before and I'll say it again, plenty of members here have significant knowledge on nutrition on eroids, get involved, I don't bite, (rarely at least, usually at work so you guys get the "nice version" anyway). I really want to see more if you getting involved here, it's no different to the cycles section and do far it's been very rewarding for me. I've got guys emailing me update pics that 4 weeks after talking through their diet with me they're looking way, way better. That's what keeps me doing it.
Ill make it a priority to be on here while you're away. Sorry i havent lately, I just forget to check this section.
Thanks mate. I was going to pm you to see if you could take up a bit of slack for me. I'll still be around but the next 10 days I'll be a little stretched,
?
24
5'4.5"
151
Body fat 21.4%
Goal is to get to 12-15%
I wake up and either go to the gym with no food, or I eat a peach.
Post workout is 1 scoop of glycofuse
.3 serving of whey
Lunch is a salad
6 oz Lettuce, 1 tomato, 4 oz chicken thigh. 4 table spoon salsa
Snack
15 g nuts, sone fruit, like a clementine or strawberries
I work out twice 4 days a week
Pre work out meal
30 g oatmeal, 4 oz Chicken thigh, a peach
During work out
30 g oatmeal
Post
1 scoop glycofuse, .3 Serving of whey
Snack
8 oz strawberries, 15 g nuts, 30 g oatmeal
Dinner
same salad as lunch
Sometimes if I can't bare the hunger I'll do another snack
30 g oatmeal 4 oz chicken thigh
My fat is normally around 50 - 65
Carbs like 220
Protein like 150-170
My observations -
You eat too much sugar, that's the main reason your bf is where it is. Distinct lack of variety in your complex carbs, (oatmeal only). I see no vegetables in your diet. Overall lack of fibre.
Cardio on empty stomach, need food inside you for lifting. I assume this is how you're doing things? If not, change it.
Look at cutting out ALL carbs after about 1 or 2pm. You can eat protein and green veg ONLY after such time. You'll shed BF. Tough, but effective,
Have you looked at where your macros should be?
Ok I'll try that. I eat about 30 g of fiber a day. I didn't post all the veggies just kinda a general sense of my diet. I eat carrots, broccoli, cucumber, zucchini, tomatoes on a daily basis basically. Not always zucchini or broccoli. But definitely the others veggies. So should I eat less fruit or just only in the day till 2. After I lift at night time I take a maltodextrin drink, 100 cals. And before I lift about at 5 pm I ate 40 ish grams of carbs and 20 g protein. Should I change that as well? Or no carbs besides that and veggies?
I haven't seen were my marcos should be, that's why I posted here.
I am also taking anavar. 12mg for 2 weeks, 10 mg for 2 weeks etc till two weeks off and all over again.
Thanks for your help
deluca7224
6'0
300 lbs
30-35% BF
Goal is just to get healthier. I use to be in shape and strong as hell when I played ball, now its been a few yrs from the gym and Im fat. I eat no vegetables. Although, I have been tryin more. I will eat snap peas and sometimes carrots but I seriously hate veggies.
I eat tons of chicken prepared anyway because my fiance likes to make our dinners vary when personally Id rather eat the same food everyday. I am Italian and love pasta on the weekends. Chicken parm with angel hair is a staple of my diet I have it every Saturday.
I want to get back in the gym and I have no prob going back to my old routine and getting strong again.
My main concern is my diet in regards to my health. I would like to get down to 280 and creep down but Im more worried about my body not getting what it needs.
Can you put together what you eat on a typical day? Something like this:
8am - 3 eggs, oats
10.30am - etc.
Need to see what you're currently doing.
deluca728am- 2 eggs 1 piece toast
12pm- 1 chicken breast
5pm- Various protein like beef, chicken and usually potatoes/corn/rice on the side
If I have time i have a protein shake at work in between breakfast and lunch or between lunch and dinner