+ 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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Thank you both, that's awesome.
You can eat your Fiberous greens without counting.
Just don't go too crazy on the post workout carbs, limit it to 30/40g but eat as much green veg as you like without worry. It's iffset by fibre. And yes, still casein before bed, I'd make it with water rather than milk so zero carbs (just about).
If we're bulking here, I think a few fairly minor tweaks are in order here. More oats (double at least) at 5am meal. 8am meal needs carbs in it. Even if you've got work etc obstacles in the way here, have something simple like 5 rice cakes along with that shake (I would prefer to see real food in there personally).
Whey post workout? If not do so. Also want some casein at bedtime to give you a slow release of protein overnight. Tastes like shit, but hey.
Generally up the portions of protein a little from the 7oz mentioned if you can. Up the carbs signigicsntly in general (don't be afraid of carbs), but not too many in that late night meal, I want to see the majority of carbs going in earlier in the day so that BF doesn't creep up.
Ok first thank for give me such opportunity and ofer your expertise .
Second , pls excuse my English / spellings ( not my first language )
I'm 34 , 173cm 5foot 5", max wight 92 kg fat ass , the lowest 66 , keeping comfortable at 74 kg.
3+ in the gym,
1 rep max Bench flat 90kg( dumbbell 45 each )
Dead 160kg ( Romanian )
Squat 110kg( right down with no but wink )
Goal:
1)get lean to an acceptable bf 13%without get that metabolic shut down ( lost sex drive , hair , and very touchy ) all the year round
2) to get a bit more muscle on the frame 5kg in 12 months ,to see some definition on the body
3) try and do one cycle eventually ,to see how it it is at the next level no mater what :-£
Food: very consistent day in day out some time ( every other weekend , home made big mama pizza or large mix grill with mash (1000 cal )and pudding (800 cal) but that day no fry breakfast .
I'm allergic to fibre , once I eat it I don't stop farting and get bloated and it's NOT the protein. ( not wheat allergy )
Supplements: b12 , A to Z , tribulus to get a bit horny and creatin mono , protein
I have prob with water retention so I stay away from salt as much as I can
Active all day up and down the steps , I only sleep 5 h a day as I'm up at 4:50 and finish late
1) porridge 60g before cooking
Milk 140 ml
45g unflavoured prot
One tee spoon peanut butter
1 coffee 2 sugar
20g maple syrup on the porridge
2) 4 slice brown bread 115 cal each
Slice ham value 6 slice ( water add it) 150 cal only 7g prot
I big spoon of lighter then light mayo 90 cal ( 6g fat)
3) small tin 235 gr samon fish ( 35gr pro) and then 20 minute later some carbs 2 bananas
4) family meal :
clean carbs or jacket potatoes or rice or pasta just over 240g
Meat :fat trim fry in olive oil then dry with kitchen paper : gammon stake 250gr ( 420 cal , 70 pro , 16 fat)or pork chops around 180gr of the bone, or 2 burger 235 cal each ( 40gr prot , 24 fat )
5) 100 g salty Pretzels 435 cal Or
Microwave popcorn 400 cal Or
400 g of watermelon
Gym all exercise free weight no more then 24 sets per session, 3 to 4 sets per exercise ( no machine except triceps extensions )
First 8 months only big 3 lift nothing else ,3 days a week
Cardio only done on a cut 400 cal 3 times a week ( start with only once a week then increase )slow to mid intensity heart rate160bpm OR
1 slow to mid cardio and 1 session at high intensity
10 months :push/ pull strength (2 to 5 reps ) 2 to 3 minute brake after each set ,day of , push pull hypertrophy (8 to 12 reps only 45 sec between sets, then day of of . Not happy with result change to :
10 months Upper lower day of ,upper lower all high reps 8 -10 per exercise then 10-15 then 15-20 rotate each week. Same exercise pattern but not happy with result and I went all bro science and forget about plan , book log or reps and sets .
Last 8 months all super sets , drop sets high reps 8-12 reps slow reps , negative reps ,and as I know my arms and shoulders are very bad I do them every time I hit the gym and to my surprise I see a bit of muscle coming to surface .
I must note I have very bad muscle connection , each exercise I notes my lower back get engage and take almost all the tension in the last weeks I try to get that duck ass sticking out and not contract it ( if that make sense ). Pls believe me this is it's me in a nut shel I try all by the book and I get to the point to say I got fu*# t up genetics . I give u all my honest info and I hope u can help me because I have run out of ideas .
You have a laid out plan on pm. 2 phases, first bf drop then we're putting on some size.
Any questions you know where I am ;)
I forgot to ad at meal 1) : one portion of 45 G protein unflavoured
Hey mate.
My observations are:
Way too much sugar / fructose. Not enough protein to build muscle. Lack of high quality complex carbs. Lack of vegetables / fibre. If you're trying to lose BF, we need to drop carbs out after 1-2pm unless it's green vegetables. This may not be possible for you in terms of fibre? Not sure where you're at BF wise at the moment?
I'll be totally straight, your current nutrition is a million miles away from where it needs to be.
You need me to lay something out for you?
Yes pls I will apreciat if u can take the time and work something out for me But pls note I can't take fibre in ,as litel as 2 spoons of peas will form an atomic bomb in my stomach .
Thank you for your time
Ok mate - as your scenario is quite specific, let's talk on pm. Watching the fibre is going to be interesting.....
Good work in here my man plus one and this gentleman needs a lot of help thank u for doin this for the community
This is an example of getting the building blocks right. This lad has posted in the cycles section, the guys have spotted some nutrition issues and directed him here. We sort out his diet, then consider cycling again once the building blocks are in place. That way he'll achieve his goals.
It was me that told him to come here in his forum. I've posted this link a bunch of people my go to link for gentleman like him
hi! i need help to grow and get bigger
im 35 yrs old 5,7ft 180 lbs with 9-10%bf
i eat 6-7 meals a day and im a hardgainer cannot gain the size i want
i have thick arms and upper body but i have a small frame and waist
i want to wear xl t shirts
another thing is that whatever junk food i eat i never put on fat all year i can see at least the upper 4 abs
my daily meals
8am 120gr oatmeal with 1 sc whey & 1 sc virtago banana 6 egg whites multivitamin and 1000mg fish oil
11am 200gr tuna in water 200 gr brown rice green salad 1000mg fish oil
12;30 pm before workout 1 sc whey & 5gr creatine 1 sc super pump gaspari with aminoes aminomaxx 800
during workout 1 shaker with SCIVATION Xtend Intra-Workout Catalyst
2pm post workout 1 sc whey & 1 sc casein & 1 sc virtago & glutamine & 5gr creatine and banana
40 minutes laters 200gr sweet potatoe with 200 gr salmon or red meat & multivitamin
6pm 200gr chicken breast with 200 gr brown rice and salad and 2 tb olive oil
9pm 7 boiled or scramble eggs whites with green salad and half avocado
12 pm 1 sc casein with any fruits
please help me fix my diet plan here
thank you
Need some more vegetables in there and a calorie increase considering your current size. More complex carbs, try adding quinoa / whole wheat pasta into the mix as well as green veg (which I see none of currently).
On your case, otherwise the answer is quite simple - eat more of what you currently are with those couple of minor tweaks.
thank you very much my friend
ill start eating 2times of the amounts and let you know about my progress in a month
thank you again
And I have no good allergies or any real dislikes except for Greek yogurt hate it lol
Hey guys just got directed to this forum from a fellow member I feel like I'm having some issues with my nutritional plan that I think you guys can help with ..
5"9
23 yrs old( I know I'm young )
165-170 lbs
I don't know for sure but id say I'm about 10% bf
Diet
2700 calories a day split between 5 meals
I take at least 200 G protein daily
That's all I have planned out atm I am fairly new to this so bare with my novice mistakes ..
I wake up at 7 each day eat breakfest right away usually eggs and Ham every day lol
I workout 6 days a week after I get out of work at 5 and get to the gym for 6 and stay for at least a Hour each time. With a workout regime from Monday to Saturday squats , dead lifts, bench, clean and press,chest rows, and then abs and cardio on the last day with bicep and tricep excerices thrown in.
I'm currently bulking on test e and
Dbol at 600 mg a week of test and 50 mg of dbol ed.
Goals
I'd like to reach 185 pounds at my final dream body lol and stay with that lean and ripped look but with good definition to it. I hope this helps determine where I need to be .. Any advice would be great ..
Here is a current picture of my cycle that I just took a few days ago with a before and now shot . http://www.eroids.com/pics/muscleteks-bulk-cycle-before-and-after-shot
Ok mate, some more info I need.
Can you break down those 2700 calories for me? Detail what you eat and when on a typical day, ie:
7am - 4 eggs, 100g of oats
10am - etc
From what I can see we need to look at laying down some mass on you. I don't like you cycling at your age, you've already heard that. Nutrition is where you're going to fix this, not gear, you won't hold on to your gains unless good is in line.
I also think you're training too much. At your stage, 6 days per week in the gym is too much. 3, maybe 4 days per week maximum. Little or no time for recovery and poor nutrition invariably means no building blocks to build muscle with, no matter how hard you hit the gym.
Get back to me with the eating schedule and we'll get you sorted out. Hope you're hungry, you need to start eating more......
7am-2 eggs 3 slices if natural Canadian bacon I whole wheat bread
10- 8oz grilled chicken with rice and broccoli then will eat a protein bar after of at least 50 grams of protein
1- I drink a protein shake that I made the night before with strawberry met rx protein and a bannanna with 2% milk. Also willl try to have a few groanola bars durin this time
Don't eat again till about 5 or 6 and that consists of my pre workout meal which is usually just some things here and there that I throw together ..
Buy a protein shake after the gym from my gym bar . About 70 grams of protein in it.
Then I have dinner which is usually about 16 oz of steak every night with white rice and green beans ..
That's it right now brother just trying to keep a steady eating schedule cuz this is all a work In progress
Nowhere near enough food if you want to grow. Big gap of 4/5 hours in the middle if the day with no food. Not sure on your working schedule, but you need to be getting food down you every 2-2.5 hours if you want to bulk up. If work is getting in the way, make up Tupperware containers the night before with 40-50g of protein and 50-60g complex carbs + veg. Casein protein overnight for slow release whilst you're asleep.
My meals, 8 sometimes 9 of them per day are made up of the following foods largely when bulking. Basically they all have protein / carb / veg element.
Proteins - steak / chicken / fish / eggs
Carbs - brown rice / sweet potatoes / whole wheat pasta / quinoa / oats
Veg - broccoli / spinach / carrots (mostly green veg)
If you genuinely want to get big, eat big. Probably the hardest part for you I imagine. Your appetite will grow, just keep pushing a bit more good down you everyday. Don't underestimate the value if nutrition to you. Eat like you are currently and no amount of steroids is going to get you to your goal.
Thanks man I'm really gonna sit down an make a plan for myself that contains the foods you listed with times I should be eating them.. I agree that this is my biggest fault at the moment it's hard for me to get use to eating in the mornings and stuffing down 9 meals a day .. But if that's how I need to get this done then I plan on making it happen ..thanks for the advise I'll check in once I make my full out weekly meal plan and see what you think of it
Ok mate - small steps, 5 or 6 decent meals and you'll pile the size on. I'm around 260lbs, you don't need the same amount of food as I do, but start eating more real food / less supplements and add that casein in and I guarantee you'll see an improvement.
Drop me a line if you need any more help ok.
Currently I weigh 230.8 lbs. I'm approximately 14 percent bf.
I'm in contest prep 10 weeks out from show.
I'm running test prop 100, tren ace 100, and eventually masteron prop 100.
I pin eod.
I have no dietary restrictions (allergies, or dislikes of food).
Meal 1:
10 egg whites, 1/2 cup oatmeal, 25 grams protein.
Meal 2:
8 oz chicken breast, 4 oz sweet potatoes, 4 oz broccoli.
Meal 3:
50 grams protein, 2 table spoons peanut butter
Meal 4:
10 oz tilapia, 4 oz sweet potatoes, 4 oz broccoli
Meal 5:
8 oz chicken, 4 oz white potatoes
Meal 6:
50 grams protein, 2 table spoons peanut butter
Supplements:
Black coffee before workout or a scoop of c4, daily vitamin, fishoil, vitamin c, bcaa (drink throughout day).
Workouts depend on what time I have to work.
Monday chest tris
Tuesday legs
Wednesday back bis
Thursday shoulders
Friday chest tris
Saturday legs
Sunday back bis
Any help to help bring me into show this year will be greatly appreciated. . I'd like to be more conditioned than last year
What type of contest? BB'ing?
Checked your recent pic out to view bf, any chance of a shirtless pic to get a better idea? (14% at this stage would mean a very different approach to say 10-11%)
Macros?
Yeah bodybuilding. I'm not to sure on the macros though
You should probably figure that out. Kinda like the most important part of this all. I know plenty of people who eat clean religiously and don't make any progress cause there macros are all fucked up and they don't know how much there eating.
Can you add up the macros and cals? That's most important. If possivble I would probably try to drop some of those shakes and add real food. At 14% and 10 weeks out I would think you're a little behind schedule .
I wasn't really planning on stepping on stage this year man I took 1 yr off to grow but I got talked into it by some friends who are doing it as well
Cmon people I'm bored, post up some more diets. I would love to think everyones is absolutely perfect but i know thats not the truth.
Meal 1: Breakfast (6-7AM) *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 1 CUSTOMIZED DIET PLAN Meal 3: Early Lunch (10-11am) *10oz skinless boneless chicken breast or 10oz 90% lean ground turkey or 10oz fish *1.5 cup brown rice *green salad dry or green veggies Totals: P: 70g C: 66g F: 12g Meal 4: Shake (12:30PM) *30g whey protein in water Totals: P: 30g C: 0g F: 0g Meal 5: Late Lunch (2:30-3:30PM) *10oz skinless boneless chicken or 10oz 90% lean ground turkey or 10oz fish *8oz sweet potato/yam or 1.5 cup brown rice Totals: P: 70g C: 66g F: 12g Meal 6: Dinner (6:30-8:00PM) *10oz skinless boneless chicken breast or 10oz 90% lean ground turkey or 10oz fish or 10oz 90% lean ground beef *8oz sweet potato/yam *green salad dry or green veggies Totals: P: 70g C: 66g F: 15g Meal 7: late night meal (10:30-11:00PM) *1/2 cup egg whites or 1 can tuna fish *1 Greek yogurt *1 serving almonds or 1 serving peanut butter Total: P: 10-30g C: 10g F: 10g Meal 8: (Immediate Before Bed) *30g of casein protein or whey protein in water Total: P: 30g C: 0g F: 2g Overall Totals: Calories: 3109 Protein: 380g (47%) Carbs: 262g (33%) Fats: 65g (18%) and this is what my diet looks like now even though at times I may miss a meal or two
You really couldn't put it into bullets? This fucking sucks to look at. If you make it look like how everyone else would post a diet ill definitely check it out but this is a fucking mess. But looking at your calories either your cutting or you only weight 150lbs. And you miss a meal or 2? so your 3000 cal diet now becomes 2000 cals? add another 2000 cals for a total of 5000, 400 more grams of carbs for a total of 750 and to it an a little more fat and you could probably build some muscle with it, But fuck man make it look like tho
meal 1
egg whites
oats
p/f/c
meal 2
chciken
rice
p/f/c
etc etc, not his fucking mess you created.
I can post it again no problem u sound angry dude lol might have to lower the test
lol I'm sorry, your right, i might need to lower my test hahahah. I get frustrated easily. but ya if you could lay it out like how i did then that would be awesome
Nah its all good will do that I weigh 190 now still lean can't tell body fat but I know if I use this diet for bulk
Its gonna need adjustment
190 aint half bad bro............ most of the "Big hitters" on here only weigh around that figure lmfao!
I was 210 at first I can get big fast with out ass just eating everything in sight then I wanted to try and cut just to see bcuz I knew it was just water weight I looked bloated I noticed my strength went down a little from dropping water weight don't worry vike I'm going get my beast wars on Dr jekyl and Mr Hyde at ebc
I had right layout then when I copy
Pasted it ducked up my bad
262lbs 21.7% BF
242lbs 21.7% BF
Anyone have an answer for this? It is discouraging I had hoped I had dropped atleast 1-2% BF.
We've talked on pm and you've lost a stack of BF. (We've reviewed some before / after pics).
Just wanted to say well done publicly. I'm still in hospital, outcome of my shoulder surgery a lot worse than I hoped so was mighty p'ed off when I woke up in pain at 4am.
Seeing what you've achieved here has cheered me up no end!
Wow that really makes me feel good. Thank you man.
Heal up quickly mate the game needs you.
If anyone is interested in my carb cycling diet, here it is.
http://www.eroids.com/forum/training-nutrition-diet/weight-loss/my-detai...
20lbs down. 13 days. Thank you guys.
Top man, good discipline.
Progress pic posted be easy lol
http://www.eroids.com/pics/cutting-up.-work-in-progress.
Its about time we had a thread like this, i will try to copy some of my diet PDFs and upload here if possibl. they cover the full spectrum and have meal plans for differing times of the day all calorie counted and everything so you know exactly what you need to eat.
Bulks
Maintenance
Comp preps
Allow me to give you some karma +3 >;
Suzy
how's the back?
GREAT to have a master of nutrition in here. Folks, pens and paper at the ready, the big guns have arrived you luck people.
Be fantastic to get your involvement here Suze.
Deep fibre massage is doing the trick thanks, if i have a problem (which it looks like i have) could i Email you these sheets instead so you could put them up, i am not red hot with this computer stuff lol but these are the diet plans i use for my Bootcamps and they work like hell
Of course, I'll PM you my email address, Vike probably has it but just in case.
Right thats good so lets see if i can make this work :/ if not i,ll get him to do it later