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  1. #1
    angelxterminator's Avatar
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    Exclamation FLAME the **** out of this diet plz...

    alright, started cutting a little while ago. haven't written down my intake yet, but i have for 3 days now, so flame up these days please. i'm 5'10" 200 lbs with probably an ugly ass 19% body fat, i haven't had it measured in a while

    Day 1
    10am
    315cals
    39carbs
    4sugar
    29protein
    3fat

    1:00pm
    450cals
    12carbs
    3sugar
    42protein
    26fat

    3:30pm
    260cals
    1carb
    0sugar
    29protein
    15fat

    1/2 hour of cardio, then a rough ab workout
    6:20pm 45 calorie amino acid complex
    another 1/2 of fairly intense cardio

    7:50pm
    280cals
    26carb
    1suger
    43protein
    2.5fat

    9:15pm
    210cals
    1carb
    1sugar
    47protein
    1fat

    Daily total 1680cals 85carbs 13sugar 206protein 52fat

    is that horrible???
    i'll post more days in a few minutes

  2. #2
    PrairieDawg's Avatar
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    its impossible to critique. you have to tell us WHAT you're eating

  3. #3
    angelxterminator's Avatar
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    Angry day 2

    my chest and triceps workout today was totally pussy. i had a 12 hour shift, and my girlfriend was nagging me. i tried to pump it out, but i just didn't have it in me!!!! it sucks, but anyway, heres what i ate, and i did about 1/2 hour chest+tri instead of 1 1/2 hours

    11:00am
    330cals
    32carb
    7sugar
    35protein
    3fat

    1:10pm
    220cals
    2carb
    2sugar
    30protein
    8fat

    6:30pm
    340cals
    8carbs
    2sugar
    34protein
    19fat

    9:00pm
    280cals
    26carb
    1sugar
    43protein
    2.5fat

    10:30pm
    230cals
    10carb
    7sugar
    41protein
    0fat

    Daily total 1400cals 78carbs 19sugar 149protein and 32.5 fat

  4. #4
    JT2k's Avatar
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    Check out the cutting sticky on the top of the page. Build it outta that format and come back and post it. With food sources.

  5. #5
    angelxterminator's Avatar
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    Quote Originally Posted by PrairieDawg
    its impossible to critique. you have to tell us WHAT you're eating

    why? i showed you all my macros, i didn't want to type all of that ****. i just want some input. i just got off an 11 hour shift, and i can barely see the screen as it is. no way i'm typing all the foods!!!!

  6. #6
    PrairieDawg's Avatar
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    Quote Originally Posted by angelxterminator
    why? i showed you all my macros, i didn't want to type all of that ****. i just want some input. i just got off an 11 hour shift, and i can barely see the screen as it is. no way i'm typing all the foods!!!!
    lol. whatever dude. everyone else is just going to tell you the same thing. good luck with that.

  7. #7
    JT2k's Avatar
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    Quote Originally Posted by angelxterminator
    why? i showed you all my macros, i didn't want to type all of that ****. i just want some input. i just got off an 11 hour shift, and i can barely see the screen as it is. no way i'm typing all the foods!!!!




    your kidding right? you must be, you dont come here expecting help with that kind of attitude. I suggest you go brew you some coffee and read that cutting sticky. When your ready to put in some actual work on your diet come back.

  8. #8
    PrairieDawg's Avatar
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    for all we know you're getting your carbs from beer and juice and your protein from dogfood. if you're too lazy to tell us what you're eating then we're too lazy to tell you whats wrong with it.

  9. #9
    angelxterminator's Avatar
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    Angry day 1

    Day 1
    10am 4 egg whites 1/2 cup oatmeal
    315cals
    39carbs
    4sugar
    29protein
    3fat

    1:00pm 1 meatball, 2.5 oz lean steak
    450cals
    12carbs
    3sugar
    42protein
    26fat

    3:30pm 2.5oz lean steak, 1/4cup cheddar
    260cals
    1carb
    0sugar
    29protein
    15fat

    1/2 hour of cardio, then a rough ab workout
    6:20pm 45 calorie amino acid complex
    another 1/2 of fairly intense cardio

    7:50pm protoplex whey protein
    280cals
    26carb
    1suger
    43protein
    2.5fat

    9:15pm 60z 99%lean turkey w/1slice of fat free cheese
    210cals
    1carb
    1sugar
    47protein
    1fat

    11:20pm 2oz steak
    120cals
    ocarb
    0sugar
    16protein
    4fat

    Daily total 1680cals 85carbs 13sugar 206protein 52fat

  10. #10
    angelxterminator's Avatar
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    Red face Day 2

    my chest and triceps workout today was totally pussy. i had a 12 hour shift, and my girlfriend was nagging me. i tried to pump it out, but i just didn't have it in me!!!! it sucks, but anyway, heres what i ate, and i did about 1/2 hour chest+tri instead of 1 1/2 hours

    11:00am 4egg whites w/ff cheese + 1/2cup oats
    330cals
    32carb
    7sugar
    35protein
    3fat

    1:10pm 4 turkey sausages w/2 slices fat free cheese
    220cals
    2carb
    2sugar
    30protein
    8fat

    6:30pm turkey meatballs, turkey meat, 1/4cup cheddar
    340cals
    8carbs
    2sugar
    34protein
    19fat

    PWO 9:00pm protoplex whey protein
    280cals
    26carb
    1sugar
    43protein
    2.5fat

    10:30pm mushroom, egg, fat free cheese omlette
    230cals
    10carb
    7sugar
    41protein
    0fat

    Daily total 1400cals 78carbs 19sugar 149protein and 32.5 fat

  11. #11
    angelxterminator's Avatar
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    Day 3

    1/2hr AM cardio, with light leg workout. this is also day 1 of my clen cycle at 20mcgs, i felt some shakyness, but nothing really, it was probably just psychological

    9:00am cardio

    9:50 Amino acid complex
    45 calories
    6carb
    4sugar

    10:50am protoplex whey w/banana
    385cals
    53carb
    15sugar
    44protein
    2.5fat

    12:30pm turkey meatballs w/fat free cheese
    440cals
    14carb
    4sugar
    44protein
    20fat

    6:20pm stiry fry with shrimp, mushrooms, onions, and crabmeat and flaxoil
    413cals
    12carb
    36protein
    23fat

    10:20pm tunafish with low fat mayo on a pita bread
    270cals
    7carb
    3sugar
    44.5protein
    8fat

    1:00am 2 slices cheddar cheese, w/2tbsp peanut butter ( i need a snack)
    236cals
    4carb
    3sugar
    9protein
    22fat

    daily totals 1789cals 96carbs 29sugars 177.5protein 75.5fat... ouch

  12. #12
    JT2k's Avatar
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    best advice i can give you man is to go read the "Unoffical How to Cut" thread at the top of the page ... there are many flaws in your diet. Build it outta that format use the principles in it.

  13. #13
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  14. #14
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    OK FOLLOW MY CAPS BRAH

    Quote Originally Posted by angelxterminator
    alright, started cutting a little while ago. haven't written down my intake yet, but i have for 3 days now, so flame up these days please. i'm 5'10" 200 lbs with probably an ugly ass 19% body fat, i haven't had it measured in a while
    YOUR GOAL IS TO GET INTO LYPOSIS..
    Day 1
    10am UP YOUR FAT INTAKE AND PROTEIN INTAKE AND DROP THE CARBS/SUGARS. ALSO DEPENDING IF THIS IS A SOLID MEAL OR A PROTEIN DRINK IW OULD USE A PROTEIN POWDER WITH LESS THAN 3 GRAMS OF CARBS PER 22-24 GRAMS OF PROTEIN
    315cals
    39carbs
    4sugar
    29protein
    3fat

    1:00pm PROTEIN LOOKS GOOD, DROP THE CARBS/SUGARS. TRY TO BALANCE YOUR FAT INTAKE IN EACH MEAL THAT IS A PROTEIN FAT MEAL.
    450cals
    12carbs
    3sugar
    42protein
    26fat

    3:30pm NOW WERE TALKING! UP THE PROTEIN JUST TRY TO BE CONSISTENT WITH YOUR MACRO BREAK DOWN
    260cals
    1carb
    0sugar
    29protein
    15fat

    1/2 hour of cardio, then a rough ab workout
    6:20pm 45 calorie amino acid complex
    another 1/2 of fairly intense cardio
    i HAVE NO IDEA OF THE LOGIC BEHIND THIS? MAY BE YOU COULD EXPLAIN IT TO ME. I WOULD OPT FOR ONE EXTENDED CARDIO SESSION IN THE AM ON A EMPTY STOMACH BUT IF THIS THE ONLY TIME YOU HAVE I WOULD STILL OPT FOR ONE LONG 45 MIN- HR SESSION AT LOW INTENSITY
    ALSO DO YOU WORK OUT? IS THIS YOUR OFF DAY DIET OF WORKOUT DAY DIET? i DIDN'T SEE A TIME WHERE YOU WORKED OUT EXCEPT FOR THAT CARDIO SESSION AT 6:20?
    7:50pm
    280cals
    26carb
    1sugAr
    43protein
    2.5fat

    9:15pm LOOKS GOOD
    210cals
    1carb
    1sugar
    47protein
    1fat

    Daily total 1680cals 85carbs 13sugar 206protein 52fat

    is that horrible???
    i'll post more days in a few minutes

  15. #15
    abstrack's Avatar
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    HE WE GO COOL WHAT TIME DID YOU WORK OUT AT?

    Quote Originally Posted by angelxterminator
    my chest and triceps workout today was totally pussy. i had a 12 hour shift, and my girlfriend was nagging me. i tried to pump it out, but i just didn't have it in me!!!! it sucks, but anyway, heres what i ate, and i did about 1/2 hour chest+tri instead of 1 1/2 hours

    11:00am 4egg whites w/ff cheese + 1/2cup oats
    330cals
    32carb
    7sugar
    35protein
    3fat

    1:10pm 4 turkey sausages w/2 slices fat free cheese
    220cals
    2carb
    2sugar
    30protein
    8fat

    6:30pm turkey meatballs, turkey meat, 1/4cup cheddar
    340cals
    8carbs
    2sugar
    34protein
    19fat

    PWO 9:00pm protoplex whey protein
    280cals
    26carb
    1sugar
    43protein
    2.5fat

    10:30pm mushroom, egg, fat free cheese omlette
    230cals
    10carb
    7sugar
    41protein
    0fat

    Daily total 1400cals 78carbs 19sugar 149protein and 32.5 fat

  16. #16
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    SORRY... FOLLOW MY CAPS AGAIN

    Quote Originally Posted by angelxterminator
    1/2hr AM cardio, with light leg workout. this is also day 1 of my clen cycle at 20mcgs, i felt some shakyness, but nothing really, it was probably just psychological

    9:00am cardio HOT DAAYUUUM! YEAH BUDDY!!

    9:50 Amino acid complex BETTER BUT OPT FOR LESS CARBS AND HAVE THIS BE A PROTEIN/FAT MEAL
    45 calories
    6carb
    4sugar

    10:50am protoplex whey w/banana
    385cals DRIIIZOP THE BANANNA AND DRIZZOP THE CARBS
    53carb
    15sugar
    44protein
    2.5fat

    12:30pm turkey meatballs w/fat free cheese
    440cals YOU LIKE THOSE MEATBALLS:
    14carb
    4sugar
    44protein
    20fat

    6:20pm stiry fry with shrimp, mushrooms, onions, and crabmeat and flaxoil
    413cals
    12carb
    36protein
    23fat

    10:20pm tunafish with low fat mayo on a pita bread
    270cals OPT FOR REAL MAYO, THE FAT WILL BE GOO FOR YOU
    7carb
    3sugar
    44.5protein
    8fat

    1:00am 2 slices cheddar cheese, w/2tbsp peanut butter ( i need a snack)
    236cals I WOULD DROP DAIRY IN GENERAL IF I WAS YOU
    4carb
    3sugar
    9protein
    22fat
    i STILL HAVE NO IDEA WHAT TIME YOU ARE WORKING OUT AND INCORPORATING SOME KIND OF POST WORKOUT NUTRITION
    daily totals 1789cals 96carbs 29sugars 177.5protein 75.5fat... ouch

  17. #17
    RoNNy THe BuLL's Avatar
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    No need to kill yourself in the gym while dieting. Most of your fat loss will be during your AM Cardio and calorie deficit. The whole purpose of hitting the weights is to help stimulate, and hopefully retain, the muscle while dieting.

    Besides that, everything else looks very good and basic.

  18. #18
    angelxterminator's Avatar
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    Question abstrack....

    what the hell are you trying to do, put me on the atkins diet? what with all those carb drops you had, and all the fat i should add, my protein and fat would be just about even, and no carbs at all, or maybe 20. thats horrible, i dont want a keto diet!

  19. #19
    Lozgod's Avatar
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    Quote Originally Posted by angelxterminator
    what the hell are you trying to do, put me on the atkins diet? what with all those carb drops you had, and all the fat i should add, my protein and fat would be just about even, and no carbs at all, or maybe 20. thats horrible, i dont want a keto diet!
    Whats wrong with that diet, it will definetly work and you can upphase the carbs back in and not gain fat.

  20. #20
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    its kinda like the atkins but more carbs are allowed ONLY for PWO and PPWO. you meal plan should look alittle like this.

    cardio - 45 minutes
    meal 1 - Pro/fat meal
    meal 2 - pro/fat meal
    meal 3 - pro/fat meal
    meal 4 - PWO 2:1 ratio of protien and dextrose.
    meal 5 - pro/carb meal
    meal 6 - bedtime, pro/fat

    the trick is basically to do cardio in the morning 65% MHR for maximum fat burning and to have pro/fat meals thorugout the day to keep you burning fat (fat is your friend) HEALTHY FATS THOUGH. then when u lift you will be forced to use up your glyceron stores in your muscle, which is why you have the dex / protien to refill your muscles.

    i hope it makes sense since im still learning something everyday.

    TrIBOL

  21. #21
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by angelxterminator
    what the hell are you trying to do, put me on the atkins diet? what with all those carb drops you had, and all the fat i should add, my protein and fat would be just about even, and no carbs at all, or maybe 20. thats horrible, i dont want a keto diet!
    You really should re-phrase your posts to not sound so un-appreciative of the hard work people are doing FOR you.

    This is why I've yet to answer anything in this thread.

    ~SC~

  22. #22
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    Quote Originally Posted by angelxterminator
    what the hell are you trying to do, put me on the atkins diet? what with all those carb drops you had, and all the fat i should add, my protein and fat would be just about even, and no carbs at all, or maybe 20. thats horrible, i dont want a keto diet!
    You were given good advice.....keep in mind that you're 5'10" 200lbs at 19% bf.......I'd say any change to your diet would be a good change. Abstack laid it out very well IMO

  23. #23
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    Quote Originally Posted by angelxterminator
    what the hell are you trying to do, put me on the atkins diet? what with all those carb drops you had, and all the fat i should add, my protein and fat would be just about even, and no carbs at all, or maybe 20. thats horrible, i dont want a keto diet!
    these guys are helping you out for your own good they know what there doing so appreciate them!

  24. #24
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    Quote Originally Posted by SwoleCat
    You really should re-phrase your posts to not sound so un-appreciative of the hard work people are doing FOR you.

    This is why I've yet to answer anything in this thread.

    ~SC~
    Agreed that wasn't a half assed response. He gave that some thought and pretty much saved you hours and hours of research.

  25. #25
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    Red face dont take it the wrong way

    dont think i'm not appreciative of the help, because i am. thats why i'm on this board, there are many people with knowledge in all different areas of health, that quite frankly i just dont have. i just thought that only pwo carbs was bad, as going by much advice i have from members and elsewhere, morning carbs are a necessity. Also what ends up happening is i lift first in the AM, then do cardio, because i get stuck with 2-12 shifts quite often.

    so if the 2-12 shift is the case, should i do my workouts, then just slam down my pwo shake and some oatmeal for breakfast, then ppwo carb/protein? and then all the rest should be fat?
    an example of what i'm saying would look like this, this is what i did this morning.

    10:30am shoulder/traps
    45calorie amino acid complex
    (6carb,4sugar)
    1/2hour aerobic cardio

    12:30(now) i ran out of whey so...
    4egg whites(substitute ****) with 2 slices ff cheese
    1/2cup oatmeal
    thats about
    300cals
    36protein
    33carb
    6sugar
    2fat

    then 1 more pro/carb 0FAT meal at 2:00

    then at 6:00 protein/fat

    then at around 10:00 pro/fat

    is this ideal?? the help is really appreciated, sorry if i sound like an asshole in my replies, i've just had a long few days. i've worked 12 hour shifts 3 days in a row now, day i get a 9 hour shift!

  26. #26
    Lozgod's Avatar
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    Quote Originally Posted by angelxterminator
    dont think i'm not appreciative of the help, because i am.
    Just use a little more discretion in your wording next time bro.

  27. #27
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    yea

    i know lozgod..... after i re-read my first reply i realized how much of a know-it-all i sounded like. wasn't my intention when i was writing it!

  28. #28
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    Unhappy Just trying to help with what I was given

    Quote Originally Posted by angelxterminator
    dont think i'm not appreciative of the help, because i am. thats why i'm on this board, there are many people with knowledge in all different areas of health, that quite frankly i just dont have. i just thought that only pwo carbs was bad, as going by much advice i have from members and elsewhere, morning carbs are a necessity. Also what ends up happening is i lift first in the AM, then do cardio, because i get stuck with 2-12 shifts quite often.

    so if the 2-12 shift is the case, should i do my workouts, then just slam down my pwo shake and some oatmeal for breakfast, then ppwo carb/protein? and then all the rest should be fat?
    an example of what i'm saying would look like this, this is what i did this morning.

    10:30am shoulder/traps
    45calorie amino acid complex
    (6carb,4sugar)
    1/2hour aerobic cardio

    12:30(now) i ran out of whey so...
    4egg whites(substitute ****) with 2 slices ff cheese
    1/2cup oatmeal
    thats about
    300cals
    36protein
    33carb
    6sugar
    2fat

    then 1 more pro/carb 0FAT meal at 2:00

    then at 6:00 protein/fat

    then at around 10:00 pro/fat

    is this ideal?? the help is really appreciated, sorry if i sound like an asshole in my replies, i've just had a long few days. i've worked 12 hour shifts 3 days in a row now, day i get a 9 hour shift!
    you should have laid out your diet like tribol did and showed me where you worked out at. I said it to you TWICE in my reply posts. that is where you would introduce you carbs. What I laid out was not a keto diet but itmight have looked like one since to me all it looked like was you were doing cardio at 6:20


    sorry I couldn't help, just keep plugging away and you'll end up somewhere down the line getting it.

  29. #29
    angelxterminator's Avatar
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    Question carbs

    in the clenbuterol handbook on this site it states that while on clen you should be on a high protein (1.5g/lb) medium carb(.5g/lb) low fat(.25/lb) diet, which is totally contradictory to what everybody has told me in this thread!!!! which should i follow? i'm on day 3 of my clen cycle now at 60mcg, and i barely felt any sides at all, its my first clen cycle.... a little shaky at first, but then it goes away after an hour or 2...anyway. should i do a more ketogenic diet, or low fat medium carb??? please help, swole what do you think, it seems your pretty knowledgable in this ****!!!

    thanks for the help

  30. #30
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    Red face

    bump

  31. #31
    OSTIE's Avatar
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    Clen is a supplement to aid a person in fat loss after a solid diet and workout regime is constructed. You do not base your diet and workouts off of clen. When I take clen, my sticky-similar diet does not change what-so-ever.

  32. #32
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    lol

    i realize that, that's just common sense. but according to the clen sticky, you shouldn't use a keto diet with that particular supplement, as it is not as effective. what i'm asking is if i should go low carb, or low fat? i've had opinions from different people say both!!!

    what i currenly am deciding on is 45min am cardio, carb/protein 0fat breakfast, pro/fat meal, workout, pwo shake, then 2 more pro/fat meals...
    i think that should be good if i keep the fats and carbs seperated, it is close to what has worked for me in the past!

  33. #33
    OSTIE's Avatar
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    The diet sticky is not a keto diet. I just re-visited the clen sticky. It is sort of confusing on whether that diet is for just clen, or clen and T3 since T3 is mentioned right before that.

    Either way, the clen sticky is a good read for a person who wants to learn what it is and how to dose it. It provides no information on the diet it has set up. It is basically a rough outline. I could construct a diet, following the clen stickies diet to a "T" with that 1.5gr of protein per lb, 1gr of carbs per lb and .25gr fat per lb, WHILE on clen and still gain fat. If you are persistant though that the diet in the clen sticky is whats best, then try it. It seems you do not like the cutting sticky so dont bother following anyones suggestions and go with your instincts. Then in a couple weeks you can look at your results to see if that diet satisfies your goals.

    -ost

  34. #34
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    I would hardly call taking in 100-150g of carbs a day a keto diet. Use the sticky, learn why and how it works, then adjust your diet accordingly. Like everyone else has said, Clen is a supplement to a good diet. It will only do so much for you if your diet is not your main concern. But Clen + Good Diet = WONDERFUL Results.....take it from me I have used clen/eca + good diet before and it is crazy what kind of results you can attain in a short ammount of time.


    <<LMO>>

  35. #35
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    Quote Originally Posted by OSTIE
    The diet sticky is not a keto diet. I just re-visited the clen sticky. It is sort of confusing on whether that diet is for just clen, or clen and T3 since T3 is mentioned right before that.

    Either way, the clen sticky is a good read for a person who wants to learn what it is and how to dose it. It provides no information on the diet it has set up. It is basically a rough outline. I could construct a diet, following the clen stickies diet to a "T" with that 1.5gr of protein per lb, 1gr of carbs per lb and .25gr fat per lb, WHILE on clen and still gain fat. If you are persistant though that the diet in the clen sticky is whats best, then try it. It seems you do not like the cutting sticky so dont bother following anyones suggestions and go with your instincts. Then in a couple weeks you can look at your results to see if that diet satisfies your goals.

    -ost
    ditto. why are you convinced the cutting sticky is a low carb keto??


    dcb

  36. #36
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    Question sticky

    i NEVER said the cutting sticky was a keto diet did I? i said that people were giving me advice to use a low carb diet(keto). if you read further up in this post you'll see where i'm talking about. That is what i'm wondering, if i should follow the cutting sticky, or follow the real low carb diet people outlined above!!!!!!???????

  37. #37
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    Soldier of Misfortune is offline Senior Member
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    There is always a method to the madness here. Bros on the board dont just type this stuff to give thier fingers a mad pump, these are tried and true methods of bf loss and muscle gain. Plus you said "flame the $hit outta this" so thats what they did. You expected to hear, add brownies here, and chocolate cake here, but got pissed when they told you the truth. Research, read, learn, contribute, and were all one big happy, anabolic family
    Last edited by Soldier of Misfortune; 07-19-2004 at 10:52 PM.

  38. #38
    Elliot's Avatar
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    Quote Originally Posted by angelxterminator
    i NEVER said the cutting sticky was a keto diet did I? i said that people were giving me advice to use a low carb diet(keto). if you read further up in this post you'll see where i'm talking about. That is what i'm wondering, if i should follow the cutting sticky, or follow the real low carb diet people outlined above!!!!!!???????

    okay this has probobly been said at lease 4 times.. but you diet changes from lift to non lift days.. on lift days you do have pwo shake and pwo meal, thus the carbs, on non lift days you dont have pwo shake or meal cause you lack the WO part of PWO.. is that to hard of a concept to understand..?

  39. #39
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Elliot
    okay this has probobly been said at lease 4 times.. but you diet changes from lift to non lift days.. on lift days you do have pwo shake and pwo meal, thus the carbs, on non lift days you dont have pwo shake or meal cause you lack the WO part of PWO.. is that to hard of a concept to understand..?
    I don't get it, can you please explain?



    ~SC~

  40. #40
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    Quote Originally Posted by angelxterminator
    i NEVER said the cutting sticky was a keto diet did I? i said that people were giving me advice to use a low carb diet(keto). if you read further up in this post you'll see where i'm talking about. That is what i'm wondering, if i should follow the cutting sticky, or follow the real low carb diet people outlined above!!!!!!???????

    No one outline a low carbs keto type of diet in this thread You never properly laid out your work out days and your off days. 2 different eating patterns! Cuttting sticky is not low carb and either is what I laid out for you. I asked you twice on where did you work out? Elliot explained something imporatant o you, LMO explained to you something important., 100-150 grams of carbs is hardly a keto diet. Maybe if you're a carb-o-holic

    If you're insistent on eating all those carbs and sugars than just follow something like the harris-benedict diet. which will give you you daily cals and macros and you put it together.

    No offense my friend but I feel like we running around in circles here. You know what I tell my clients? Here is your diet, these are the times your going to eat, these are the macros breakdows, these are your food choices and no questions asked! You want results just follow what i laid out for you. Period

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