+ 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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Stats: 6'1, 240lbs, about 13%-16%bf
Pics: Up on my profile
Thus far i have never cycled, im wanting to make the cross over and start cycling, but want to know if its time. I really want to push 255-260 without gaining any more fat than i have, and im having trouble passing 240
Meal plan:
1: Shake- 42 grams of whey, 60 grams carb mix, 2 cups whole mik
2: 4 pieces turkey bacon, cup egg whites, 2 whole eggs, 2 cups of oats
3: 1 and a half chicken breast, 1 and a half cups of white rice, mixed veggies
4: same as meal 3
5: 60 grams carb drink with fruit juice hour before workout
6: shake- 42 grams of whey, 60 grams carb mix, 2tbs pb2 peanut butter, 2 cups whole milk
7: 2 cups whole grain pasta with about a cup of extra lean ground turkey...this varies depends on how im feeling
8: if i have it in me, 2 tilapia fillets or 2 turkey chops and cup of broccoli
I try to space meals about 2 hours or so apart
i work from 7:30 am to about 4:30 pm...i train monday through saturday from about 5:30 to 6:30 pm. Mon-shoulders, Tues: quads and calves, Wed: chest, Thurs: back, Fri: arms, Sat: hamstrings and calves.
Oh i despise tomatoes, and i love me some pizza and ice cream and maybe cookies
Thanks guys
Need exact macros. I don't have tn time to add all that up. Pro carb fat and total cals. I assume your bulking? Right off they bad I would get rid of thee carb mixes in your shake unless it's post workout and replace it with a equal amount of carba from oats. You can grin the oats up in a blender or coffe bean grinder and then mix them in with your shake just like you do work this carb mix. High glycemic carbs are only benifical post workout.
I'd agree Iron on the carbs, a little maltodextrin in your whey shake post workout but otherwise I don't see a value in sugary carbs.
Oats / sweet potatoes are great pre workout fuels, particularly the latter.
To the op you're a big boy. Trim the bf down a touch and you'll look fantastic, lot of muscle hiding away there! Doesn't seem to tie in with your goal, but I'd be inclined to drop done of the later carbs and eat only protein and green veg later in the day and watch that bf drop nicely.
X2. That's a great idea. Get a nice little recomp effect.
Sounds good, it would be nice to loose a little fat around the belly area... So I'll go ahead and cut carbs out in the later part of the day and see what results I get, thanks catalyst
It would be ideal to get as lean as you would like before the cycle unless you plan on usiimg this cycle as a cuttimg cycle which I don't suggest. First cycles are always the best you should blow the fuck up. But if you accumulate some fat in cycle you can not cut after for a while. During pct your extremely catabolic so you have to keep cals high, the month after your most likely still not quite back to baseline hormone wise, and on top of all that if you so this right you should gain more muscle in the 3 months your on cycle then you would in a 1-2 yesrs naturally. So your body doesn't have the time to get used to it like if you built it slowly over time so it would like to get rid of it and return to normal, so you must fight it and maintain it for a few months atleast while your body gets used to it. So that's why I say get as lean as you would like before because after you complete your cycle and pct you should plan on keeping cals high for atleast another 2-3 months after you finish your pct, and even then you can't make any dramatic changes, you must make very slow changes. Assuming you do everything right you should keep it all. I've never lost any of the muscle I gained just the water and that goes during the first 2 weeks of pct usually. I did get hurt about 2 months post cycle once and couldn't lift for a few months and lost about half of what I gained, but it came back quick when I got back in the gym. Here's a post I did about pct and what I've learned and what's worked for me. Check it out when you get a chance.
http://www.eroids.com/forum/steroids-qa/pct-anti-estrogens/how-to-succes...
That sounds like a good idea, and considering im waiting a few months before i cycle, i should be able to drop some body fat in the mean time. And as far as cutting cycle, i agree that its not what i want nor need right now, im really looking to push past 240, ideally be at around 255-260 with a good body fat percentage after the cycle. I mean i dont know how realistic that goal is, but over the past few years i have been able to put on some good size just from eating right and training hard, so we shall see.
Spend the next two months doing a little cut. And I'my experience going straight from a cut to a bulking cycle with gear puts you in the most anabolic environment possible. Before my first cycle I did what I told you to do cause I knew id have to wait a while after to cut so I dieted for about 6 weeks or so then started my cycle and blew the fuck up. I didn't even know it had the effect I kinda just got lucky but I started looking it up and it's actually a pretty well known technique called priming. I only did it tha one cycle and nothing compared to it. So I'm gonna so the same thing this up coming one.
Yea, I'd say it's time for me to cut, I've been on a bulk for a good minute trying to keep this weight up
Double post
No problem mate. You've got a solid frame, carve it up a bit and you'll look bigger.
Drop me a line if you need to.
Will do brother
about 5050 calories, 450g protein, and about 600+ carbs. The carbs is not including the carb mixes that i will be cutting out of the diet
I like macros and assuming they are right and your total cals your getting about 100g of fat which is perfect. I would suggest adding some more good fats such as macadamian nut oil or an avacado if possible and replacijg some of the not so good fat sources. And your split, judging by your physique it looks like or works for you, but I personally would put back and chest at the begrnning of the week to make it as far away from your arm day as possible. But It looks like it's worked pretty damn well for you so I guess I would just roll with it.
Sounds good man, ive been looking for a reason to mix up my regiment so thats good. +1
Alright will make the change for with the carbs, ill add up the macros and get back to you
Down from 262 to 244. Going strong. Anyone else have any updates?
4th of July fucked me up, ate like total shit but didn't drink, but some how still lost 3lbs this week lol. Idk how that happened. But back on my grind now for 4 more weeks of dieting.
Just took pics front back and profile and I am still fat as fuck. Now I feel like eating. Lol but I will not do it.
Give it time bro, you didn't get this way in 11 days and you won't reverse it in 11 days. Look back these pictures in a month and assuming you keep going strong there will be a dramatic difference.
I'm going hard keto/carb control for the first time, with a near perfect calorie match to my calculated metabolic demands. If its relevant, I can share results, eating habits, fitness regime, and maybe even post my first pics if I get anything good out of it.
Yes mate, please do. There's always stuff to learn and what better way than others personal experience.
Added Maltodextrin post work out after we last spoke, great extra energy boost especially for such low cost but my gawd the headaches lol just me, or ?
Never had the problem either, and I get migraines regurally. So if it reall caused headaches I would be the first person to get one.
Lol my headaches must be wrong ;)
Lol I'm not saying your not getting them, jus never heard of maltodextrin causing them. Maybe it's the insulin spike it's causes? And I never feel energiZed after I drink my shake I'm usually ready to pass out after.
Hmm.. Maybe I need to make sure I'm getting it down my neck straight away. Post work out meal/shake always picks me up off my ass though and there's a definitely a difference since adding maltodextrin to the whey.
Hasn't ever had that effect on me.
My other half got some creatine the other day, should I add some to my diet? I don't eat red meat, it's not like I try to avoid it I just suck a cooking steak I'll eat it if it's done right.
On another note, I'm dropping fat like a bad habit. It hasn't been a week since you guys lined it out for me and I'm down 5 pounds. I'm loving it.
No way babe....... Creatine creates nitrogen retention which will make you hold onto even more water!..... we dont want water bloat when trying to cut-back ....... what i suggest if you do not already do it is to start taking onboard VitC.... split 3x daily due to it being water soluble we cannot take it all at once the body cannot hold onto it.... for your purposes i would suggest a max dose of 300mg x 3 which will work as a natural diuretic and help to bring out the cuts and veins upto the surface as well as strength gains through more collagen production within the muscle bellies.... folks dis-regard VitC but i think its a magic vitamin i really do.
I take 500mg a day I will up it. Thanks for the tips!!
What would you suggest for a males dosage?
1200/1500mg for normal daily use bro................ when i go into full comp prep i staircase it up to a max dose of 15,000mg ED........ i only keep it that high for like 6/7days previous to carb load days or it can be fatal, but i dont use lasix or high dose adex like some because i cant cope with estro crash.
X2, I've successfully used vitamin c and dandelion root to dry out. Works pretty damn well for a natural herb.
Did you find it as a supplement or in a tea? I have a dandelion tea but it tastes like shit.
I wish you could hear me chuckling here....
I got it in pill form.
Over here you'll get in health good shops as a supplement or online if easier,
Dandelion tea = NASTY
It really is gross, I tried mixing it with other teas but there's just no hope.
AnonDandelion is a great detox liver supp too. Flushes you out nicely.
This is amazing info right here! I know Pank mentioned to me you taught him a thing or two about Vit C, but we didn't get Into details. Wifey and I will be giving this a try with the respective doses for males and females starting tomorrow.
BTW where the fuck is Pank! We need him back!
I like the idea of using vitamins instead of another chemical. I had no idea of the benefits of Vitamin C. I always thought it was for when you were sick.
BIG tool in a Bodybuilders show prep arsenal....... you know when you see the really "hard grainy" look that everyone thinks is created by tren.... nah! thats mega use of C bro .... Dorian Yates ultra grainy finish was created by 15000/20000mg of VitC on his finishing touches pre/comp.
Water control is an art...... watch the next EBC and see how many fuck up in the final stages.
Dropping fat is fkn easy lol........ its the water that catches folks out if not bold enough with their efforts.
AnonAin't that the truth! The ones that have won all killed their dry out.
Why is it that noone achices that fucking dry grainy look of dorian yates. Phil heath never ever looks like that. I don't get it, I have my theories tho but dorian was on another level of dry.
Both myself and Catalyst have spent many hours and trained with Dorian on many occasions over the last 20yrs or so.
What you hear from us has been honed from stuff we have learned from him bro, so stick around it can only get better lol
Shut up. You trained with dorian....on many occasions. That is so fuckinf awesome. Over 20 years so back when he was a god damn mass monster. Do you live near temple gym? He's my favorite bb of all time I love to watch his videos and just listen to him talk lol. I got a lot of questions for you now lol. First being did he really train how he talks about? Like 2 warm ups then only 1 real working set of 6-8 reps? only 4 days a week for like an hour tops, and real low volume? I got a lot more questions lol. Can you talk dorian into making an account on here so i can just be in the presence of such greatness and blow up his inbox with pms lol.
That's awesome. Not to many guys can say that. I think it's great that he shared things worh you guys and even better they you are passing them down to someone like me.
Yep.
You and I have talked about this at length for my compound prep, and we're both keener on the more natural way of doing it rather than lasix etc. 3000mg of vit c / day has a very positive effect on water retention for me.
Great to are you in here Vike.
I have been to avoid creating while cutting. It adds water weight. I am sure these guys will have a more expert opinion on it though.
As for the diet I am down 14 lbs in 7 days using Vikings 7 hour carb window program and some tips from Catalyst.