+ 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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Plus one for goin over the top and helping so much
Hell Ya brother good luck and kill it. Can't wait to see the transformation
No problem mate. That's what we're here for.
Hey guys, just wanted to get a little help/ advice from some folks more experienced than my self
Stats
29, 6'2'', 210. got measured at my gym just the other day by calipers and it came to 17.8% bf. I have over the course of the last 2 years or so gotten serious about training, and seems to be the last year or so tuning the diet up. I am looking to cycle and bought gear to do so, but I def. want to get diet on point before i even think about touching gear. My goal is to lean out, lose bf, and gain LBM. I have to work out early as fuck as i start work early. i would like to know how to get my macros and how to tinker with the numbers to attain my goals. i know this may sound like a noob question, but i am serious about this and want to dial it in. my day looks like this
0530-0630 gym
PWO shake, 50g whey isolate, 25 powdered oats followed by 2 cups plain greek yougurt with blueberries and 1/3 cup granola, been using Vikings tuna shake recipe at times, and i dig it, props to the big guy for that.
0930- 10oz chicken breast with 1 cup of brown rice.
12-1230-1 cup ground turkey breast, 1 cup brown rice, 1 cup of steamed veggies and an apple
1530-usually 1 cup yogurt with berries and granola or 8 oz of tuna,
1830-1900- depends, usually 2 chicken breast, about 1.5 cups of veggies, and a banana with some peanut butter
2200- 50mg casein shake before bed.
i have no allergies to foods, and nothing really cant stand. any help would be greatly appreciated and put to use. lots of respect for all the knowledge floating around in these forums, just hoping to soak up as much as i can to be prepared for the day i decide to cycle.
Hey brother, what helped these guys mess around with my diet is if you post your total calorie, carb, protein... Etc numbers along with everything else.... Good luck man
Meal1: 1 scoop whey isolate, 2 raw eggs, oval tine, peanut butter
Meal 2: 4-6 eggs, maybe 1 cup oatmeal w 1 tbsp raw local honey
Meal 3: 8oz chicken, 1 cup sweet potato
Meal 4: 1 scoop whey isolate, 2 raw eggs, peanut butter
Meal 5: 10oz turkey burger, rice, raw broccoli/carrots/spinach
Meal 6: 1 scoop casein, almond milk, peanut butter
Listen to the advise i gave you on your post. If you want I'll redo this diet for you a little later. Protein is way to low even for a natural.
That'd be awesome
Alright. I'll try to have something for you either tonight or tomorrow. Send me a FR.
You've got him taken care of?
Thanks Iron, you're a star.
Ya im gonna start his diet right now.
Top stuff you've put together - my diet clinic "wing man"!
BigEC - iron has you on track. Follow that diet he's putting together for you, (we've discussed it in pm), and you're on your way to your goal.
Now if I was only as good of a wing man out picking up girls .
There's that one track mind again! lol
Lol you ladies think we think we only think about sex. It's not true, we also think about lifting.
Sometimes ;)
We're all like that, it's called being male. We're simple creatures!
What's the goal?
Current stats?
Lean up for sure. 10%bf is the goal. Mass is not a big focus, but I wouldn't mind a little.
He's trying to cut, 6'3 220 probably 18ish %.
http://www.eroids.com/forum/steroids-qa/anabolic-steroids/starting-first...
Sent him here from what I gather he wants to lean up
AnonI took this up and have been religiously doing this along with 3 other small meals per day. This was given to me or recommended me rather by Viking.
Shaker cup.
500ml whole milk.
100gs almond butter.
100gs ground oats.
2 scoops whey isolate.
1 banana to eat alongside.
TOTAL CALORIES 1635........ Hit this again at bedtime but swap the isolate for calcium casienate (casein) to give another 1635 calories with the slow digest pro, thats a daily 3270 calories which alone without even having your 5 meal plan will build and maintain a male upto 235lbs
Meal 1: 1st Shake
Meal 2: 10 oz chicken breast, sweet potato, oven roasted turkey sandwich on white bread with American white cheese (12pm ish)
Meal 3: I can of beef ravioli (good carbs 15g of protein per can good source of protein 2 servings of vegetables and good source of fat and fiber) 3pm
Meal 4: 1 serving of Whey-bolic protein in milk 40mg of protein) 6pm
Meal 5: 10oz chicken breast, sweet potato, small serving of white rice, vegetable soup (healthy choice brand) 8pm
Meal 6: 1 can of beef ravioli, 2nd shake 11pm
i dont mean to criticize harshly. here is a moderate diet (nothing too extreme) that should give you the results you want.
meal 1: shake: 40g isolate, 1 cup of oats, 2 tbsp peanutbutter
meal 2: 10oz chicken breast/ fish, 1 cup fibrous veggies
meal 3: 10oz checkenbreast/fish, 100g sweet potato, 1oz almonds
meal 4: shake: 35g isolate, 1 cup greek plain nonfat yogart, 1 cup of blue berries
meal 5: 10oz chicken breast/ fish, 1 cup fibrous veggies
meal 6: 10oz chicken breast/ fish, 1 cup fibrous veggies
if you use oils to cook meat, stick with a small amount of olive oil.
AnonNothing harsh about that thank you! I will continue to look at it and research it I will have questions at some point before the ebc so I'll be dropping you a line for sure! Thank you for taking the time to look at and give a sincere review
Give them a vote if you find it helpful.Permalinkdamn bro! no wonder you cant ever tone down. thats way too much food. even if you are trying to bulk up, go into it slowly. this is a straight up binge diet plan.
;)
Doesn't happen often, but I'm lost for words....
Now I knkw we all have different goals but I really think you should focus on losing a decent chunk of bodyfat. And if you go with that goal those shakes and diet are not geared towards your goals at all. Will have to re-do this diet completely which I have no problem doing.
Please please please everyone total up your macros and calories I don't have time to do all that bjt I can take one look at your macros and see what needs to be done.
Meal 1 (6am 7am)
*2 cups liquid egg whites *2 whole egg *2 cups oatmeal in water or light almond milk Totals: P: 60g C: 54g F: 15g
Meal 2: Shake (8:30AM) *30g whey protein in water Totals: P: 30g C: 0g F: 0g
Meal 3: Early Lunch (10-11am)
10oz chicken breast/ ground turkey
Green salad/ veggies
Meal 4: Shake 12:30pm
30g whey protein and water
Meal 5: Late Lunch (2:30-3:30pm)
10oz chicken breast with sweet yam or brown rice
Meal 6: Dinner (6:30-8pm)
10oz Chicken Breast/ Ground Beef with Brown rice/sweet yams/veggies
Meal 7: Late nite meal(10:30-11:30pm)
1/2 cup egg whites or 1 can of Tuna fish 1 Greek yogurt 1 serving of almonds or 1 serving of peanut butter
Meal 8: Immediately before bed
30g whey protein/ casein and water
How many calories is it? what are the total macros?
Totals: Calories: 3109
Protein: 380g (47%)
Carbs: 262g (33%)
Fats: 65g (18%)
Awesome thanks man. Now if your goal is recomp which I think is not a very efficient way of doing things then this is a great diet. But if your goal is to bulk then the cals are way to low. I would up the carbs to atleast 500 and I would probably up the fats to around 90 bringing your total cals up to roughly 4300. That's a good starting point but will need to increase as you gain weight.
And if your goal is to cut my calculations still put you about 300 cals over maintaince. I know we all have different metabolisms but regardless I think you could be in a much great deficit. 2500-2700 cals would be a good starting point if you wanna cut.
So what's you goal?
Meal 3 post workout - where's the carbs?
Bit a big fan of peanut butter late at night. Get that protein from a cleaner source.
What do u think I add
What do you think I should add meal three
Rice / pasta / quinoa / sweet potato etc - a good complex carbohydrate.
What time of day do you train at Sic?
I train at 6:am 8am then again at night 6pm 8pm is that too much
Only you can answer that mate, you know your body / your limits. The way I train you couldn't do twice per day!
Amen, I crawl out of the gym. I should make my husband carry me lol
i was looking for that "time slot" as well............. ? Ghostrider :/
No way on earth hes shifting that lot lol
HuHH!!.............. Wazza point of Dat ???
I was using this diet on a cut so I figure less fat at night so no whole milk was that wrong
No need for the whey at bedtime - replace with pure casein.
I think its a good idea to have a scoop of whey with the casein. Ive read some studies and on it and one was done by layne norton. They found that while casein protein will provide a steady stream of amino acids over an extended period of time but it doesnt trigger the same anabolic response as whey protein due to its lower leucine content then whey. So it doesnt stimulate protein synthesis like whey protein does. So by mixing both you get the steady stream of amino acids from the casien and the anabolic response from the whey.
This diet is not going to work for bulking right should I eat more beef
Guess u mean how was I keeping up with meals
Viking some puke put a spam add for gear on my insomnia thread. Can you drop the hammer on him?
Thank you
Noid had your back with that bro.............
Do I need to count green veggies? I had a lot of grilled zucchini, so that's a good example do I need the count it or can I just eat it and not worry?
As legend said below, no.