+ 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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ripped and strong means muscle mass... too much cardio you are burning a LOT of muscle and I assume that you are running..
number two shake should always have some protien in it ... each meal needs to have a balance of protein, carbs, fats...
how much is a serving of meat?
Thank you for the post, I have cut out two hours of cardio at a time and am seeing some real gains
not running, took away from lifting. Bike, stairs elliptical. The serving is one can of chicken or tuna. One chicken breast or one patty. Okay great! does a raw egg work or milk or does it have to be powder?
powder is a replacement for food.. the only issue is that one scoop of powder is usually around 20grams and so it is easier to get what you need as far as amount of protein..
Just a quick note to remind you guys this isn't MY thread where only I advise. Like the cycles section, let's get more of you guys and girls involved than just myself and Irongame. You folks that are constantly buying / reviewing / using gear must know something about nutrition?
Don't be afraid to get involved. There's plenty of knowledge here not being shared.
sorry I'll try to stop in here more often ;)
Be great to get you involved when you get time. I know you're busy!
Stats
Weight-185
Height-5'8
Bf%-15
Age-25
Goal-Gain as much muscle with minimal fat gains or even fat loss
Meal 1-6 eggs, cup of oats with banana and half of scoop of protein powder
Meal 2- pasta/rice and 120g of chicken or tuna
Hit the gym at midday.
Poat workout shake- Almond milk, almond butter, banana and 2 scoop of whey
Meal 3-250g chicken breast with rice and mix veggies
Meal 4-200g steak 2 eggs and mix veggies.
Meal 5- 100g tuna and pasta
Meal 6 250g steak veggies and 2 whole grain bread.
I just had surgery couple months back and i currently have no job as I am suppoae to be recovering for 12 months lol
Food allergies-None
Food I cant stand- I dont eat for the taste.. I eat for the protein. Taste is just a bonus
I would add a different kind of carb post work. You need high glycemic carbs and yes bananas are high glycemic but the high fiber content slows down digestion of it and doesn't spike insulin levels like other starchy carbs do. Replace it preferably with a carb powder like waxy Maze, maltodextrin or dextrose. If you don't wanna spend the money on something like that a white bagel will do.
carbo gain is a very cheap alternative ...
Ya i have cyto carb right now but ive used carbo gain. its cheap as hell but my only complaint is it doesnt mix as well as cyto carb. Like 50% of the time it mixes great then the other 50% of the time its all chunky and nasty. idk why but its definitely the cheaper way to go.
Do you ever get the shakes after using carbogain ?
My sugar crashes if I don't eat full meal within 30 min, after taking carbogain.
Half the time I do just crash and pass out. Other times I'm good, not sure what I'm doing differently when I crash. Can't say I get to shakes but I'll get extremely tired and wanna take a nap sometimes
you want to figure that out ... its better to keep blood sugar levels stable... if not you are setting yourself up for some serious issues later on ..
Really? Don't scare me like this lol. I train like a mad man in the gym I shouldn't be tired after? And idk I think it's pretty common to feel sluggish after pounding a big ass shake, granted I'm a little more tired then normal. It doesn't happen all the time tho. I'll have to keep a closer eye on everything and see if I can find something that causes this. But what are you thinking? Diabetus ?
I know ..lol.. I actually kind of like it .. reminds me of candy ;)
Thank you for your suggestion. Ill look into dextrose and add this with my Post workout shake
I'd go for maltodextrin if you can. I just put it in with my whey for post workout.
Awesome bro. Once again, Thank you for your feedback.
No problem bruv. Keep us posted on your progress and let me know if you need anything else.
I don't think you've got a bad base there mate. Some thoughts:
At 15% bf, are you looking to drop it down? If so, I'd consider dropping some of the late in the day carbs and move them to earlier in the day, meal 4 for example. If not and happy where you are at, add carbs into meal 4 anyway.
Give quinoa a try as a carb source. Has an interesting amino profile, one of the best carb sources around IMO - chopped greens / spinach etc in it is tasty.
Casein before bed. All of you guys need to start reaping the benefits of slow release protein overnight, otherwise you're running on low levels of protein for 6-8 hours.
very generous of you to make this thread, on behalf of eroids, thank you.
some of the info in this may be a bit dated, I haven't gone through all of it yet, but I really recommend anyone interested in maximizing the benefits of scientifically backed nutritional methodologies for the purposes of getting bigger/leaner/stronger whatever give this a read over
http://www.jissn.com/content/3/1/7
its long but it really has a lot of interesting info and quickly dispels a lot of the "bro-science" practices that were considered optimal not too long ago (Im certainly guilty of a few dumb things in retrospect...)
I'll haveca read through. Thanks mate.
Thanks for your feedback
I am gaining weight but not too sure if its unnecessary fat.
Ill look into dropping carbs later in the day.
Ill surely look into quinoa And add in to a couple of my meals and see how things go from there.
Ill also look into a casein protein
Thoughts on cardio while bulking? Low-medium intensity 2-3 days a week after workouts?
Personally re cardio I prefer on an empty stomach first thing in the morning.
Your stats (be honest)
Weight: 213-210 fluctuating
BF%: 15-17%
Height: 6ft 2in
Goal: Finish my cut using a test-e base cycle (I have cycle in my profile section if you need clarification)
I have been training for 4-5 years naturally and want to cut down to sub 10BF while on cycle.
Your goal: 10-7% bodyfat
What you currently eat and when along with an idea of training times / work schedule:
Meal 1: 60g Carb + 60g protein (oats w/cinamonin+splenda and protein shake (<5carbs)
Meal 2: 4 large eggs mixed with brochilli + other frozen vegitals in 1-4 teaspoon of olive oil (~24g Protein)
Meal 3: 8lb of lean chicken breast +1cup wholegrain rice (60g protein + 50g Carb)
Meal 4: 2 rice cakes w/ 1/2 serving chunky Peanut butter (8g Fat. 20 carb)
WORKOUT (5 day split -2 day off)
Meal 5: 8lb of lean chicken breast +1cup wholegrain rice (60g protein + 50g Carb)
Meal 6: 60g Protein shake right before bed (<5g carb (isolate protein))
Macros: 180-160C/220-260P/dont count fats (~ <20-30g)
Work out schedule:
Chest +tris / Back / Shoulder + Bi's / Legs / forearm,abs/
Cardio 5 days a week post workout (40 minutes , steady state low intensity)
Any food allergies / dietary requirements: none
Any foods you can't stand / particularly enjoy (not Pizza lol): enjoy chicken, beef, talipia.
Extra Info: I am very prone to bloat due to even a excess of 50-100carbs, you can thank keto for that. I have lost a lot of muscle due to my lack of knowledge in terms on how to correctly diet and basically carb depleted my self for a few months thinking I can fall down to sub 10% bodyfat naturally. Due to this reason, my body is EXTREMELY sensitive to carbs which really sucks.
I'll tell you right now you need more then 20g of fats. Atleast 50-60.
X2.
Thanks for checking this out.
Ok, any suggestions from where specifically to get fats ? I'm thinking almonds or peanut butter ?
Almonds, natural peanut butter, olive oil, macadamian nut oil is suppossebly a super food, avocados
Weight 225Lbs
BF% 18-20%
Height 5'9"
Goal: Lose 6-8% BF in 8 weeks
Only concern nutritional is I am carb sensitive ... extremely.
Do you want to list out what you currently eat and when? Macros?
nate_1989I got sent here from the Anabolics section. Can you guys please help me out with diet? I did my own diet and dieted down from 295 to 188. I followed the anabolic diet which is basically a CKD diet however I did not count calories at all. Currently I am about 218lbs and about 16-17% bf. I would like to get to about 200lbs with abs.
Stats: 6'0 218lbs 16-17%bf
Recent pic- Check my profile pic its about 2 months old but I still look relatively the same
Goal: 200lbs and hard
Current eating habits:
Morning- Wake up and go straight to work without eating sometimes or if I have energy ill down a protein shake or make some greek yogurt with a scoop of whey and fruit, usually I just have an energy drink
Lunch- Protein bar from gas station, beef jerky, maybe a sandwich and special K air popped chips
After work- Down some pre workout and head to gym
Post workout- Whey shake
Dinner- USUALLY ill have a bowl of hamburger with cheese and mustard or steak and eggs, try to keep my carbs low.
Snack-Greek yogurt, scoop of whey, and handfull of blueberries and raspberries all mixed together
After that ill go to bed and do it all over again
Training: I work a vigourous manual labor job in the sun all day. However I still workout I follow this split
chest, tris, 20 mins of bike
Back, Bis, abs, 20 mins of bike
Legs, Shoulder, 20 mins of bike
Repeat
I really dont take a scheduled rest day but ill throw one in when I am too tired from work or out of town on a job. Tell me what you think.
Ok, well first and foremost we gotta get your expectations more realistic. You will not b 200 with abs on a straight cutting diet, it would take some recomp, meaning gaining muscle while losing fat which is an inefficient way of doimg things. IMO one goal at a time , lose fat or gain muscle. At 218 17% bf puts you at 180lbs of lbm, exactly what you need to be 200lbs at 10%bf which will give you abs. But unfortantely it never works out like that. First week of two on a real cutting diet expect to drop 8-12lbs of water/glycogen with basically no change in body fat. You might look a little better because of less water retention, but bf hasn't changed. So now you're starting at 205ish with 17%bf, so the math says you have enogh lbm to be 10% at 190 but once again it rarely works out Ike that. Believe me I'm dealing with it right now. Started exactly where you were same bf maybe slightly higher and a few pounds lighter and I'm still not at 10% and I'm bouncing around mid to low 180s. So idk just shoot for a goal bf, or goal of abs you gotta forget about weight. If your starts are correct and your still holding a lot of water/glycogen I would assume you would probably have abs around 185-190. And I mean real abs not abs only when you flex. If you've already been dieting and went through this initial rapid weight loss phase then your goal just might be possible but I would still bet you'd be a little under 200.
Now as for your diet, when you say you go straight to the gym in the morning is this just for cardio? And this whole things gonna need to be redone, not sure there's much to salvage, but you can to the right place. It's late so Ill do it tomorow.
nate_1989do your recommend I jump on anything to help with progress? gear wise.
nate_1989Usually when I wake up Ill go straight to work, on days off I get up immediately down some BCAAs n preworkout and go lift and do cardio on an empty stomach.
Cardio on an empty stomach is good, lifting on an empty stomach I would advise.
RoidNoid recently posted this
http://www.eroids.com/forum/general/general-talk/what-is-the-purpose-of-...
Well I think a strong case could be made here in this thread as a major purpose of this site.
Catalyst along with Irongame are teaching people to create a foundation through nutrition and diet. Learning to manipulate carbs and disect your macros like a detailed science is monumental to success in this game.
These guys are building foundations that cannot be achieved simply by adding AAS into your life.
This is my honest opinion.
Thank you both!
Appriciate that bro. I love to help people reach their goals. iAnd creating these diets and programs for different body types and goals helps me continue to learn and further my knowledge which I love.
You're welcome mate, any time. I have no problem investing time with guys like you that put in the hard work. I know I can speak for Irongame in that respect too.
Great to see those update pics earlier, MASSIVE improvement. Really good to hear you talking about the positive changes rather than focussing on the weaknesses too.
sm4llYour 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)
Stats:
Weight: 224lb/102kg
Height: 6'2"/1.92m
Body Fat: 10%
Goal: Clean Bulk... I'm going to start a cycle with Test P(kick start) + Test E + EQ.. I've added to cycle's section.
Currently eat:
I've been in low carb during the week for couple months.. and doing a carb up for weekend.
It's have been working very well.. Now I need change for a bulk diet.
For last 2 weeks I've tried carb backloading, because during the night I had some severals hypoglycemia (I'm type 1 diabetic).
Work out schedule
Working out 6x a week Mon-Sat.
Fasting cardio by morning with Abs mon/wed/sat.
Mon: Back
Tue: Chest
Wed: Biceps/Triceps
Thu: Legs
Fri: Shoulders/Traps
Sat: Cardio/Abs
Food Allergies: No
Dietary requirements: I just need insulin for carbs (:
Foods I can't stand: Boiled eggs.. only.
Particularly Enjoy: Minced meat (97%/3%fat).
FR approved.
What's your current diet look like? Being slightly cautious here did to your medical situation.
sm4llright now is something like:
1# 8am whey protein (60gr protein + 19gr carb + 4gr fat)
2# 10am 200gr beef/fish/chicken + 200gr broccoli
3# 1pm 200gr beef/fish/chicken + 200gr broccoli
4# 4pm 200gr beef/fish/chicken + 200gr broccoli
5# Pre workout 40gr waxy maize + 5gr creatine
6# Post workout 40gr whey protein + 40gr waxy maize
7# 8pm 1 omellete (1 whole egg + 5 yolk) 2 slice of bread + 30gr peanut butter
What I do sometimes is no carbs after 6pm... Then I take less insulin...
But I'm very disciplined with carbs+insulin intake..
Thanks
I think your foundation is great, you know what you're doing here clearly, and you've got your diet tuned in to your diabetes.
In terms of lean bulk, simply up your carbs. I still like going easy on carbs late in the day, especially in your situation. Could add in casein at bedtime, another 40/50g if slow release protein overnight.
I assume meal 7 is 1 while egg 5 whites rather than 5 yolks?
Carb sources - oats, sweet potatoes, brown rice, whole wheat pasta, quinoa.
sm4llYes.. 1 whole egg + 5 white eggs...
I'll post later my new diet plan.. I need just match some foods and I'll post here later.
What you think to with:
3g/kg of protein
4g/kg of carb
0.8g/kg of fat?
Should be something around 306g protein / 408gr carb / 115gr fat.
And increasing every time that stop to gain weight...
Thanks again.
I'd push the carbs a bit higher, you're a big boy. I'm happy with the rest, you've done your homework ;)
sm4llThanks for your help.
Can you check the diet that I have plan next bulk?
http://s27.postimg.org/pmo3s554i/6rr8xxj_FSj_QM8_Wg_Xqa_Fvp_MGBd_Gtm_A.jpg
http://s27.postimg.org/pmo3s554i/6rr8xxj_FSj_QM8_Wg_Xqa_Fvp_MGBd_Gtm_A.jpg
Few questions..
Share the macros between the meals.. is 100% necessary? I have 7 meals... 7 with carbs.. 6 with protein and 6 with some fat...
Should I cut off the carbs after 6pm?
I'll add the casein later... maybe I get really full easily with this new diet.. so, drink some protein before will be good.. but I can sleep better with some food on my belly =D.. lol.
The 9 oreos is just to match the daily calories.. LOL \o/
Thanks again
Ok this is just to say public thank you Catalyst for yor help and to Rollride3 to send me the link as he notes that I'm not ready for juice and my diet it's fuxxct up.To give something back to the community I will post an after pics after 3 months ( if and I hope I will succeed ).
Thank u all and keep up the good work , meanwhile tray and stay big
+3 brother................. i love the spirit
He's got a great attitude this lad. I gave him some pretty direct criticism and he took it on the chin like a big boy. We've got him on a path to success and I will revisit with a purpose made cycle for him when the time is right.