+ 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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That's it? How long have you been eating lihe this and what has it achieved?
Your metabolism is on the floor from lack of nutrition.
deluca72Like a few months. I have no time to eat 6 meals a day even though Im ALWAYS starving. Another problem I have is gorging myself at dinner then going to bed 2 hours later.
That's where things are going wrong for you, needs to be the other way around. Carbs in the morning and lunchtime then not in the evening.
My advice to you is simple. Start eating veg and only eat protein and green veg after 2pm. Eat your carbs early in the day, but none in the afternoon / evening after 2pm. The bf will drop, but you will be hungry. Brutal, but effective which I think you need to be.
deluca72Thanks man. Also, what veggies do you think I should try as I never eat them. I mean never, I have literally never tasted broccoli before ya know what i mean. Its a wonder ive lived this long lol but on a serious note, I need a good beginner source of nutrition.
Broccoli and spinach are my favourite green veg. Nutritionally very good and tasty too. Might take a bit of getting used to for you!
MightyMatt812Those are my fav also
Love 'em, particularly spinach. Great food!
Age35 5/10 168lbs as of this am. My matab is sky high. Bf is some where between 10-12%.. short-term goal was 175 but ive bumped it up to 195 with solid lean muscle. Long-term goal is 225 solid muscle. Iv always been a small guy and sick of it. I work 2 jobs 50-70hrs a wk. First job is 2on2off 3on3off is a inside job sit around on my ass al day. Second jod work on days of at first job building houses wide open all day. First job I can eat all day long so it east to eat 6meals a day. Second jod I barely get time to catch my breath.
Days at first job I eat
Breakfast protein shake 4egs scrambled grits toast bacon.
Meal 2 8 oz pice of fish brown rice and fruit.
Lunch McDonalds.
Afternoon snack junk food honeybun banana chips peanut butter.
Supper. Grilled chicken or salmon vegetables brown rice.
Right before bed 2peanut butter sandwiches and a Viking shake.
Days a second job
Breakfast protein shake on way to work with a omlet biscuit from hardees.
Lunch if im lucky mcdonalds or bologna sandwiches.
Supper fish or chicken vegetables brown rice
Right before bed 2peanut buter sandwiches and a Viking shake.
Im in the gym 5-6 days a wek for an hour to an hour and a half.. I know I can be eating more got to get it dialed in better really lookg for some good ideas and advice I want to bulk bulk bulk. I do no cardio as of now just heavy weitht low rep push and pull movements. Lay it on me brothers like I said my matab is through the roof.
Your metabolism isn't necessarily like you think it is. Reality is you don't each that much!
1st job - Add up your calories, it's not as much as you think it is. And then bare in mind these are your "good eating days". McDonald's? Calories yes, but shit calories.
2nd job - Something needs to change here. If you're intent on taking your physique to the next level you need to make changes to allow you to eat. Otherwise you're limited in what you can do here.
Where is thw best place to find calorie info that will tell me how many calories are in each item. I reall want to fix my diet to get the most out of eat I want to bulk what should I eat to gain the most any link to point me in the right direction would be awesone I need all the help I xan get and im willing to try anything at this point thanks for the hel brother its much appreciated.
Thanks guys for the help much appreciated.
My fitness pal is an app for smart phones you just type in what you ate and you can literally kind amyrhinf and everything. It tracks all your cals and macros. If you can't get that try fitday.com. Pretty sure that's the website it's a lot like my fitness pal.
Give me some detailed info and I'll help you plan something solid out if you like. What time do you get up? When do you train? Working hours? time to bed?
Anything you won't eat / hate?
Allergies?
MightyMatt812What's up cat I need the same help I get up at 6am work from 8 to 5 workout at 6 or 7 pm and I go to bed at like 12am latest I need a solid plan to follow I need to get my diet in check please help me out bro
Stats in your profile up to date?
What do you currently eat and when - list it out for me please.
MightyMatt812Meal 1 7am - Viking Shake
Meal 2 8am- 2 whole egg sandwich whole grain bread
Meal 3 12pm - turkey or chicken sub whole wheat w mustard and hot peppers
Meal 4 230pm chicken breast and vegetable
Meal 5 5pm depends. Full meal tho meat potatoes, veg. old lady likes to cook
Meal 6 8pm after workout shake 50 gr ISO whey in water 2pieced white bread
Meal 7 1130pm 50 gr cassien in water
I need help with the macro I don't count them I am very busy at work I'm on my feet all day physical labor I'm looking to gain lean mass any help will be appreciated
Like I told the guy above you download myfitnesspal app for smart phones. It has every single brand of food you will ever want. Say you get your chicken breats from walmart, they will have the exact walmart brand chicken breast in there with exact macros. Or say your out on the road and you're forced to stop at subway or something they will have every single sub they make on it. So you just type in what your eating and it logs it all for you. Its so easy ive been doing it for years now its just routine.
MightyMatt812Thx bro just put it on phone and started to track that's a cool app real easy to use
Need some more quality carbs in your diet, rice, quinoa, sweet potatoes, whole wheat pasta etc. Don't like the 4hour gap between meal 2 and 3, shorten to 2.5-3hours if possible. Meal 4 needs carbs. Need more real food post workout about an hour after your shake (so 9pm ish).
MightyMatt812Every meal I should add more carbs ? What is the macro count I should be getting for a quality lean bulk I need to start focusing on diet 100% now I wanna go to the next level
I'd suggest looking at 40/40/20 protein / carb / fat split.
Not necessarily more carbs in every meal, but they're lacking from some.
MightyMatt812Hey catwhat would be proper total grams per carbs and fats for day I should be getting for lean bulk then
MightyMatt812Thx bro I'm gonna start making sure I hit that count every meal now I'm gonna redo my plan and post again once I get it all straightened out
OK mate - drop me a line if you need to.
Pic in profile dont know how to post it here sorry.
MightyMatt812Question for all how do u guys feel about the good protein bars some are low carb no sugar couple of them seem like a ok supplement between meals
They will do in a pinch but if u can get your snack from real sources of protein it's much better . I have found lost of those bars use very low quality ingredients
MightyMatt812There are couple good ones but they cost
37 years old
BF%13-14 right now caliper method
https://www.eroids.com/pics/count-down-to-the-ebc current pic
6,4
342 pounds as of yesterday
lean out while preserving muscle mass for up coming ebc
split training day. 45 min morning 45 min night working two muscle groups a day Saturday rest day
morning meal. 2 scoops protein with 12 ounces whole milk.. 4 eggs and 1 cup steal cut oats
pot work out meal 1 scoop powder 8 ounces whole milk/ banana and whole grain toast
lunch 2 skinless baked chicken breast/1 cup brown rice long grain/avocado/some veggi
mid afternoon meal. 1/2 pound 90/10 ground hamburger pattys / greek yogurt and an apple
dinner. 1 pound ground turkey with bag of frozen peppers onions little olive oil with a non starchy veggi.
2 scoops of casein powder 12 ounces of whole milk.
that is pretty much my diet to a degree may switch out meats for fish once a week.
cycle
1 gram Test a week
.50 tren ace ED
100 mg of anavar ed
100 mg provi ed 50 am 50 pm
of course I have my AI on hand if needed
LOL....... fkn hell i didnt realise i was having a bicep posedown with a 342lber............ i feel phuckin really good right now............ pecs next time bro you ok with that? mine are fkn massive and i have striations coming out like train tracks now the short run is kicking in............... i love this place when the big boyz come out to play
I have to much fat on my pecs vike been trying to cut it any advice would be greatly appreciated
Well you know already no such thing as spot reduction brother so its like cat said you have to get that metabolism running faster, without going too complex its a simple matter of dropping carbs and fats whilst upping the pro intake to balance the cal reduction .. that math is what works with my ripping diet..... hit the thread in general forum wanna get ripped!... have a read through that to get a grip with the idea then PM me for fine tune...... at your size things are and have to be done a little different than what you have heard in this thread so far bro..... some of these guys have never been above 200lbs nevermind 300+ so really have no clue how to maintain that amount of mass whilst dropping BF........ have a read up then hit me up later in the week ok....... i will plan something that will keep you big but cut into some fat without losing strength
I appreciate that thank u
Without knowing total cals and macros I would drop al the milk. Post workout I would add one more scoop of protein, I would drop the banana the fiber in it makes it digest to slowly so it doesn't spike insulin levels like we would like post workout. Drop the bread. If you don't want to buy a carb powder 50-60g worth of white bread will due. Post workout is the one time where fast acting sugary carbs are superior. They spike insilin which transports all the protein an carbs straight to your muscles and it also replenishes glycogen stores you depleted during training. I would be interested to know your total cals and macros tho.
TARANIShey buddy eating a banana will not stop other foods in his stomach from being digested,just the fiber in the bananski.i don't see eating a banana would make any difference,i may be wrong but hey ho.
gymjunkie's a monster of a man i think he could eat the whole feckin banana tree as a snack and still get an insulin spike lol.
peace bruv
His other food choice was whole grain toast. Another lower gi carb. So neither of those will cause much if any spike in insulin. We want fast acting carbs pwo.
TARANIStrue but thats not what i was saying,his other food choice yes is wrong for pwo for someone at 190lbs but he's over 300 , i don't see it making any difference to the digestion of other food eating a banana or a slice of whole grain for that matter,he's a big boy.
peace buddy
it doesnt matter if your 150lbs or 400lbs, whole grain bread is 55 on the gylcemic index, so its very comparable to oats, sweet potatoes, quniona. The reason we say to eat those foods during the day is because of the rate at which they are converted to glucose. The lower gi carbs convert much slower, so it doesnt cause the increase in insulin levels like the fast acting carbs do. When insulin levels spike the nutrients are transported into the cells that need it. Theres a much greater chance of that food going straight to your fat cells if you havent just worked out. But if you have just worked out and your body knows your muscle cells need it so it should transport the nutrients to your muscles.
So what your saying is say someone as 50 grams maltdextrin and 2 slices of whole grain bread, will the while grain bread slow down the digestion of the maltodextrin? Some people will argue yes, and tel you the gylcemic index is worthless and only comes into play if your fasting and eating just the carbs. Others will argue the opposite. Which ones right? idk il hav to look into it more. But just because he's over 300 doenst change how foods work.
TARANISi'm not saying because he's a big boy food works different ,all i mean't was that he is a powerlifter and and still wants a large number of kcals even though he is dieting and just meant a banana and a slice of toast is nothing to someone that needs a large calorie intake and will make no difference to the rate his other fast acting carbs and protein are digested through the stomach walls
First off can't drop the milk lol
I shoot for 6,500 -7000 calories a day that's my goal when bulking but that will be dropping as this diet I've used for years shoot for 5500 and I will start dropping then about last two weeks I will slash them to 3,500 as contest ends to show my Gaines better
lol if I needed to get that amount calories in I wouldn't drop milk either. So your cutting on 5500 cals? I guess that makes sense when you weigh 342lbs basically double my weight. Then my only suggestion is the fast acting carbs post workout. But at your weight I would double that, if I take in 50-70 pwo when cutting at your weight I would say 100 and a lot of protein. 75g or so of whey. Youre a monster bro lol.
I will start cutting there and continue to drop and fine time till I'm happy with what I'm seeing.... I just hate cutting but I've put on some fat after my last 4 bulks in a row do figured the EBC would be a good motivater if nothing else to drop my bf% before my next bulk. My only concerne is me dropping weight will affect my strong man comps but we will see
Obviously strongmans a lot different then what I do but I've been cutting for the last 4 months with most of that time jn a pretty step deficit and I've slowly been getting stronger. Nothing like a bulk but it's better then losing stregnth. If I was in a more conservative deficit like it sounds you are I wouldn't worry to much. This is all speculation tho your stregnth is much greater then mine and it sounds like your type of training is also very different.
TARANISlove the greek yogurt with honey ,and some nut ,got used to it now i love it,
there's a company called myprotein,they sell some good shit, they sell2.5kg of instant oats and believe me its the finest ground outs you will find anywhere,i mix it in with my protein or weight gain shakes and you can't even tell its in there, no sludge,no super thick shit,its a great addition to balance out your shake ,weight gainer depending on goal,i buy the unflavoured but it does come in flavour,
sorry for rabbiting on mate seen the greek yogurt then got side tracked to the instant oats,
soz buddy
T
P.S, This is for anyone trying to put weight on ,works a treat.
Lean bulk my friend think you have it pretty nailed,
And good luck for the EBC Cat You'll do i fine job with Rusty
45years old
244lbs
6"2"
Goals: Build Muscle and cut body fat to 8% Currently at 15%
I work out everyday except except Sundays for 2 hours ( 45 min Cardio the rest lifting)
Meal # 1- 5 (Omega 3) eggs and 5 Egg Whites
Meal # 2 -2 scoops of whey Protein in water and tablespoon of Natural Peanut butter
Meal # 3 -7 oz of Chicken Breast 1/2 cup of brown rice, 1/3 cup of almonds
Meal#4 - 2 scoops of whey Protein in water and tablespoon of Natural Peanut butter
Meal#5 - 7 oz Chicken Breast or steak, 1/2 cup green beans, 4oz sweet potato
Meal#6 - 2 scoops of whey Protein in water and tablespoon of Natural Peanut butter
Sus250 -250mg M-W-F (750mg a week)
CJC1295nodac -100mg 3 times a day
GHRP6 - 100mg 3 times a day
.5 Arimidex EOD
50 units of HCG 2 times a week
If you are trying to build muscle.. this is a great way not to ..
a. your cardio sessions are too long and you are buring muscle
b. your gym sessions.. you should be able to get in and out in 45 min to an hour and you should be tired as all get out when you leave ..
c. cardio session done for fat loss should be done first thing in the morning and separate from your lifting sessions..
d. when all else fails go for the lifting and ditch the cardio .. or down grade the sessions to three times a week
e. it is much easier to put on muslce than "put on muscle and reduce body fat" at the same time.. these are diametrically opposed actions. .. chose one. not both
TARANISspot on +1
Top stuff Grrrl. Agree with absolutely everything here. If the goal is to drop the bf, we change the diet too.
I forgot to mention that for lunch Ill have some brown rice or 1/2 sweet potatoe
I dont believe that I saw any girls post on this thread. So here it goes.
32yrs
143lbs
5.1"
Dont know bf, but I have lost 14lbs since June 1st
Goals- getting tones is for girls! I want to get ripped and stong
Im just starting out so please be nice
Been off and on in the gym for years, use to run marathons- more interested in lifting heavy
Take an off day about every 8 days
Tues/ Thurs- 2 hours fasted cardio before work
lift the other days back/bi, chest/tri, legs/abs, more abs
1-1/2 cup oats, 1c skim milk, 1/2 banana and non-fat greek yogurt
2-shake either protein or vedgie
3-kale salad and vedgies w/ a serving of meat (chicken, tuna, beef)
4-kale shake or protein
5-light dinner, no or very little carbs, kale salad with a meat
I must admit I dont always get meal 2 while at work
Food has been the hardest thing for me- Im tempted to eat bad and sometime sneak peanutbutter
Been on winny, this is the 5th week- seeing much strength-maxed squat-205lbs, max lat pull down-115lbs
So there it is