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Thread: Food

  1. #1
    NickHill1981 is offline New Member
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    Food

    my weight is 168 i'm 6 foot and want to build up more. Can some write a 7 week diet out.

    Thanks alot

  2. #2
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Take your body wieght and multiply by 20 (168x20=3360) this should be your daily caloric intake...3360 calories.

    If you use the following ratio 50% carbs, 30% protein, 20% fat you get the following totals 1680 cals carbs, 1008 cals protein and 672 cals fat...which is equivalent to 420g carbs, 250g protein, 75g fat (1g carbs=4cals, 1g pro=4cals, 1g fat=9cals).

    Spread this out into 6 evenly spaced meals and your per meal totals are: 70g carbs, 42g protein, 12g fat.
    Here is a sample list of foods (it is incomplete but you get the idea)

    Protein: Chicken breasts, turkey, lean beef, all fish, eggs, some nuts, whey protein, some dairy (low fat milk, cheeses, yogurts)

    Carbohydrates: sweet potatos, oats, brown rice, wheat pasta, wheat bagels, whole wheat breads, fruits, vegetables, some cereals

    Fats: nuts (unsalted), egg yolks, olive oil, fatty fish (mackerel, salmon, herring), flax seed oil, natural peanut butter.

    Good luck bro.
    Pete

  3. #3
    NickHill1981 is offline New Member
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    Thanks alot
    some good info there

  4. #4
    PaPaPumP's Avatar
    PaPaPumP is offline Retired Moderator
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    Pete you forgot to mention ' a tin of pineapples' with tuna.


    That's your trademark....well no uhhhhh.....boozin is, but let's just call it your 'back up'.

  5. #5
    Capital X's Avatar
    Capital X is offline Associate Member
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    I am impressed

    Pete, I am impressed with your knowledge. I will have to look you up when I am serious about the AS.

    Capital X

  6. #6
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Originally posted by PaPaPumP
    Pete you forgot to mention ' a tin of pineapples' with tuna.
    That's your trademark....well no uhhhhh.....boozin is, but let's just call it your 'back up'.
    Trips...if they ever come up with a high protein alcoholic beverage...I'm golden!! Maybe I'll order a chocolate monkey made with whey protein...yeah...that's the ticket.

    Cap...thanks bro. But I know more about nutrition than AAS at present. I trained naturally for 15+ years. This is the first year I ever did AAS...but my knowledge is growing and I'll help in anyway I can.

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