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  1. #1
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Pic this diet apart

    Rest days

    Meal 1
    can of tuna
    flax oil
    1 whole egg
    Total 40g protein, 1gcarb, 10g fat 254kcal

    Meal 2
    200g meat
    50g soybeans
    Total 57g protein, 9g carbs, 29g fat, 525kcal

    Meal 3 same as meal one
    Total 40g protein, 1gcarb, 10g fat 254kcal

    Meal 4
    150g meat
    50g soybeans
    Total 47g protein, 9gcarb, 24g fat, 440kcal

    Meal 5 same as meal one
    Total 40g protein, 1gcarb, 10g fat 254kcal

    Daily total 224g protein, 21g carbs, 83g fat 1727kcal(Some days I will skip the eggs and do another meal with tuna to lower kcal but raise protein. Those days kcal will be around 1650 and protein around 235).

    ************************************************** ************************************************** ****************

    Workout days

    Meal 1 same as meal 1 on rest day
    Total 40g protein, 1gcarb, 10g fat 254kcal

    Meal 2 pwo shake and ascorbic acid oj shake
    Total 38g protein, 100g carbs(100g after legs, 60 after upper body), 4g fat
    558kcal

    Meal 3
    Oatmeal
    Whey
    Total 42g protein, 23g carbs, 6g fat, 314kcal

    Meal 4
    Tuna
    flax oil
    total 35g protein, 5g fat 185kcal

    Meal 5
    150g meat
    50g soybeans
    Total 47g protein, 9gcarb, 24g fat, 440kcal

    Meal 6
    Tuna
    total 35g protein

    Daily total 237g protein, 132g carbs on leg day, 92g on upper body day, 49g fat, 1917kcal on leg days, 1757kcal on upper body days


    Only thing I can not change is the soy beans. Because of the price of protein rich food I have to have 1-2 meals containing soybeans otherwise I couldnt afford keeping protein at decent levels. It will change when I get ahold of cheap whey concentrat but for now its my only option

  2. #2
    SHAOKAHN is offline Member
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    I could'nt do it not enough protien at all, not enough complex carbs/zero energy look feel flat. JMO

  3. #3
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    I have extremely slow metabolism and have been lower on kcal before without any fatigue problems and I have notice that I generaly dont need much protein either. I would like to keep it at 300g/day instead but money is the issue and I cant afford it.

  4. #4
    SHAOKAHN is offline Member
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    It's hard to pay attention and read a serious diet question with that raccoon-thing bouncing his beans J/K

  5. #5
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    lol dont you like me swiming my nuts in public.

  6. #6
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    Im kind of a fan of rotating protein intake also. So this is kind of preparing my body for a huge ammount of protein to come in 8 weeks or so. Im trying to find a good deal on whey concentrat(something around the lines of 70$ for 1kg(2,2ibs). When I get that I will run 350-400g/protein day and chock my body in the hopes of triggering some extra growth.

    Only way for me to bump protein now considering my economy would be tu bump upp my soybean consumption but it comes with to many kcal.

    **** I HATE FINANCIAL PROBLEMS BLLLLLLLLLLLLAAAAAAAAARRRRRRRRGGGGGGGGGHHHHHHHH

  7. #7
    SHAOKAHN is offline Member
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    Shocking the system seems to work for alot of people, periods of undereating and periods of overeating force things to happen. Financial problems can halt gains like nothing else, with you on that.

  8. #8
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    Quote Originally Posted by johan
    **** I HATE FINANCIAL PROBLEMS BLLLLLLLLLLLLAAAAAAAAARRRRRRRRGGGGGGGGGHHHHHHHH

    same here bro a 5lb ON 100% protein is 800 LE Fvck them im sticking to chicken.....

    did u try zigzaging? i put 2 people on it seems to be working for them.......give it a try bro

  9. #9
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    what is zigzaging?

  10. #10
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    btw iron go to the cloest diary company/factory and ask them if you can buy whey concentrat. It has the exact same nutrient profile(depening on how filtrated it is) as the stuff supp companies sell but without flavor. DIRT CHEAP.

  11. #11
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    some people zigzag with carbs....

    but the one im talking bout...is with calories mostly

    lets take u for example...u wanna lose some fat , keep and/or gain muscle?

    so for 14 days u have a 500 calorie defecit (sp) and do ur "E" cardio everyday but make sure to get in 3 meals between cardio and weight lifting.....neway u keep doing this for 14 days and dont do too much pro/carb meals

    now the next 14 days u go above maintinence level by 500 calories so ur bulking do cardio 3 times a week (average do more or less depending on ur body) increase the calories from pro/carb and decrease pro/fat meals

    and the end result is better i saw a study once and i also read it in a magazine i didnt even come near to creating it i just improved on it a bit

    im not thinking rite cuz of the sugars(pwo) but did u @least get the basic idea?

  12. #12
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    lol yeah I understood I have read about it before to. Never tried it.

    I would be more curious to try that when bulking to prevent myself from getting fat and to make sure the body is always using the nutritients in a optimal way.

  13. #13
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    Quote Originally Posted by johan
    btw iron go to the cloest diary company/factory and ask them if you can buy whey concentrat. It has the exact same nutrient profile(depening on how filtrated it is) as the stuff supp companies sell but without flavor. DIRT CHEAP.
    damn u just saved me 50$ i got some people coming from the states soon so i was gonna ask em for whey but im gonna spend it on other shit now hahaha


  14. #14
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    lol dont love me before you have found a place willing to sell also make sure its whey concentrat and not only whey

    The places that specialises in cheese probably has most of it laying around.

  15. #15
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    Quote Originally Posted by johan
    lol yeah I understood I have read about it before to. Never tried it.

    I would be more curious to try that when bulking to prevent myself from getting fat and to make sure the body is always using the nutritients in a optimal way.
    when bulking id deff give it a try(im still a zig-zag virgin ) cuz theres more margin for error but summers coming up and im sure u wanna look ripped and its prob best stick with smth u know works , gonna give it a try next time i bulk hows the vitamin C thing going? im taking in bout 4-7 grams a day i think its deffintly making a difference i dont even wanna stop to comapre the results

  16. #16
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    also I suspect it might taste like utter shit. But for the price its aviable I would drink it even if it tasted like rat piss and smells like shit.

  17. #17
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    Quote Originally Posted by IronFreakX
    when bulking id deff give it a try(im still a zig-zag virgin ) cuz theres more margin for error but summers coming up and im sure u wanna look ripped and its prob best stick with smth u know works , gonna give it a try next time i bulk hows the vitamin C thing going? im taking in bout 4-7 grams a day i think its deffintly making a difference i dont even wanna stop to comapre the results
    Only been using the vitamin for a few days. Not begun the realy high dosages yet cause my stomach doesnt like the ascorbic acid. But today I ordered half a kilo of sodium ascorbat so when that arrives its on baby But lets keep that in one of the 2 vitamin c threads I have going

  18. #18
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    Quote Originally Posted by johan
    lol dont love me before you have found a place willing to sell also make sure its whey concentrat and not only whey

    The places that specialises in cheese probably has most of it laying around.
    i gotta find the translation for whey in arabic if i ask em for whey theyd be like huh say wha ? when i went to the pharmacy to ask for dextrose they said y do u want dextrose? when i explained to them its for pwo and wut pwo is, the 2 guys said thats stupid and ur messing with ur hormones muwhahahahahahah i wonder wut wouldve happened if i asked bout Test

  19. #19
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    Whey is basicly the leftovers when making cheese.

    Isnt roids legal and oct in egypt?

  20. #20
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    Quote Originally Posted by johan
    also I suspect it might taste like utter shit. But for the price its aviable I would drink it even if it tasted like rat piss and smells like shit.
    bring it on.... the last time i had whey protein powder was like 3 yrs ago.... DAMN GIVE ME SOME FVCKING WHEY NOW!!!!!

  21. #21
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    Quote Originally Posted by johan
    Whey is basicly the leftovers when making cheese.

    Isnt roids legal and oct in egypt?
    steroids are easier to find and cheaper than whey...WTF MAN

    if u ever come here ill show ya the good places.....

    but theres alot of ignorance regarding steroids here i have never ever heard bout ne doing pCT , all they do is take deca 3-4 shots
    or those pink six sided pills d-bol i think thats it i try to tell them not to do that but they have u ever done steroid im like no theyre like well then y r u telling me how to use roids haha but hey its better for me that way ill be banging there gfs when they have no test left in them

  22. #22
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    lol how is the food prices over there? chicken, lean meat ect?

  23. #23
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    1 kilo of chicken breats =23-25 LE
    1 kilo of meat low fat=approx 30
    24-30 eggs=11LE
    500g Oatmeal=15LE
    i get like 6 kilos of chicken breats everyweek along with the eggs and some tuna

    6 LE=1$ a forigner would be really happy here...but for me i gotta spend all my money on food but im supposed to be getting my ISSA(certified fitness Trainer) soon so ill be making more money hopefully

  24. #24
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    Nice prices. food cost twice as much here. But sweden is the second most expensive country in the world(norway is number one and they have insane prices even compered to sweden).

  25. #25
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    Quote Originally Posted by johan
    Nice prices. food cost twice as much here. But sweden is the second most expensive country in the world(norway is number one and they have insane prices even compered to sweden).
    when i get rich hopefully im gonna give out free protein to our fellow lifters......

    but @ sweden the jobs pay well @ least or is it like here? cuz here theyre pushing up the prices and keeping the salaries the same im gonna have to resort to human meat if this keeps going the way it is

  26. #26
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    a regular salary is around 1300 dollar/month or so. I get around 1000 dollar/month when I work.

    A regular doctor gets something like 6000 dollar/month so pay isnt realy that good in sweden.

  27. #27
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    Quote Originally Posted by johan
    a regular salary is around 1300 dollar/month or so. I get around 1000 dollar/month when I work.

    A regular doctor gets something like 6000 dollar/month so pay isnt realy that good in sweden.
    Isnt the economy like really good there? i thot the salaries would be alot higher than that!!!!

  28. #28
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    socialist country. very high unemployement

    In sweden you can life a safe and good life, socialy security and so on, but dont expect to become rich. Everything is taxed to hell and back and salaries arent that hot.

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