PapaSwole's picture
PapaSwole
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Custom Diets!

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Here we are a family geared to help fine tune your diet with proper macros and what food sources will be best on your overall goal and work schedule.
Just throw up your stats and we will get to work!

kodiakGRRL's picture

where's the pizza and chips??? (sorry I couldn't help myself)

PapaSwole's picture

Lol you know Doritos and papa johns is the secret to it all thanks mom for telling everyone

tonski_214's picture

Looking to compete in Oct but sadly after stress this year bf is slightly elivated. first comp, was working with cdaddy, zewi, and gs9 but they screwed the pooch apparently. Here is the plan they wrote for me for the remainder of my cycle and all my pct (shortened with swoles input) to get my body ready for my pre contest cycle.

Meal 1)- 5 whole eggs, 4 egg whites
Meal 2)- 50 grams whey, I scoop peanut butter
Meal 3)- 8oz chicken, 1 cup either almonds, pecans or walnuts
Meal 4)- 50 grams whey and one scoop peanut butter
Meal 5)- steak or salmon (red meat meal), salad of fresh spinach or kale with olive oil
Meal 6)- 50 grams whey (with casein) or three-4 whole eggs with four egg whites.

Well all feedback would be awesome. Since starting have already dropped bf so its working but if I need to tweak it I'm a ears.
Edit- phone restarted before could finish typing. Here is the full diet.

PapaSwole's picture

Way to many shakes brother you need to eat!!! Add in some bites of chicken with the shakes to get used to eating and ramping the metabolism in full gear. I would suggest 3oz of grilled chicken by your stats

tonski_214's picture

I can do more chicken I was wondering why they had so many shakes. They don't fill me up. especially with the eq munchies.

PapaSwole's picture

Great brother lets start with that simple mod to the diet:)

levelup's picture

papaswole, whats your feeling about mono fats at night, ive been told that it will slow digestion allowing your muscles a longer period to absorb nutrients from your last meal overnight...is this correct?

PapaSwole's picture

Honestly on my end I eat all my fats which is only.....peanut butter, alvacados, walnuts, almonds and olive oil before 5pm everyday those are the only fats ever unless steak at night for a longer digestion in the off season or bulking

levelup's picture

thanks brotha, im bulking but trying to keep it clean so ill end my fat earlier

strongman480's picture

this is the diet i'm going to try next cycle. what do you guys think? i'm 5'9 207 8-9% bf.

meal1 2 cups egg whites 2/3 cup oatmeal
meal2 12oz chicken breast 3/4 cup rice
meal3 50 grams protein shake
meal4 12oz chicken breast 9.6oz yams
meal5 6oz beef
meal6 protein shake 50 grams
meal7 4oz tuna

350g protein 250g carbs
then I will up the macros to 475g pro 350g carb

PapaSwole's picture

Add some greens brother or your going to be clogged up lol

strongman480's picture

yeah i forgot to add that in but I have greens in at least 3 of my meals.

PapaSwole's picture

That's bad ass man good base diet for starters

strongman480's picture

so for a full on bulk, how much protein and carbs do you recommend for my weight?

levelup's picture

here is a lean bulk diet idea, this will have to be tailored to ones specific macro needs but can serve as a guidline
Post cardio shake- 2 scoops whey, 1 cup raspberries, 1 banana, 1 cup Greek yogurt, one cup coconut milk.
Meal one- 5 eggs (660mg omega/ea) 5 egg whites, half cup oats(dry measured)
Meal two- one cup Greek yogurt, two pieces health nut bread wit 2 taplespoons natural peanut butter with flax seed
Meal three- 6 oz 93/7 ground beef, 1/2 avocado, 1 cup spinach
Meal four- 8 oz wild salmon, 1/2 cup cottage cheese, 1 cup brussels sprout
Meal five- 8 oz chicken breast, 1/2 oz almonds
Post workout shake- 2 scoops whey, 2 scoops waxy maize
Meal six- 6 oz chicken breast

Total- 3,587 cal, 439 g protein, 125 g fat, 176 g carbs

the simple carbs from the fruit can be substituted for a complex source in meal three such as sweet potato quinoa, whole wheat pasta etc

levelup's picture

here is a cutting diet i modified from papaswoles original one, might have to adjust macros a little bit but to fit individuals needs but its a good start if people are looking to shed some fat
http://www.eroids.com/forum/training-nutrition-diet/weight-loss/cutting-...

PapaSwole's picture

Great post level thank you brother Smile

levelup's picture

Anytime...if i have something to contribute I will def share, have a bulk diet smewhere. Trying to locate and ill throw it up

RaginCajun84's picture

Shit that is awesome for you to do this bro. Im gearing up to compete in this EBC and would like to see what you reccomend.
Stats:
5'10"
225 pounds
Prob 16% BF but can throw up recent pics if you would prefer to get a better idea what you are working with.

Im tired of making every excuse in the book to why im not shredded after hitting the weights for 4 years lol for this recomp ebc what diet would you reccomend?? I want to push my body to the limits and absolutely fuckin kill it!! Thanks!

PapaSwole's picture

Hmmm really brother for just cutting up even without gear you need NO SUGAR or carbs after 3pm your only carb source should come from fiberous carbs to help flush the colon but shoot me a pm with some stats and will be more than happy to help ya out!!!!

RaginCajun84's picture

Fr sent bro. Thanks.