Extreme Lifestyle with Bio

[Bio-Active]

I haven't tried that garlic lovers garlic but it seems like it would go well w/anything lol - and garlic is very good for you / domething I've slacked on and need to get that back on track too!

well it's just good to come up with ways to make the food taste good. We eat extreme so without that stuff our food gets pretty boring but seasonings and spices are the secret to success

[NACH3]

I haven't been using probiotics regularly. Not drinking enough water or eating enough fiber.

Have been taking magnesium and Vit d. I take prescription that slows down the digestive process. Plus not working out regularly.

And no I am not ready to push it hard but i have to get in the gym. I am going to go gentle for a week. lol as much as I want to lift like I was in June.

I know it's tough, Girly... But you know the score(as we say) -- just getting back in there will help with the mental aspect of things!

So... Upping water and fiber im assuming is s priority for you? You'll be back in no time!

Have you seen the vids in the 'Dungeon' regarding B&B(Bracing & Breathing)? It's a tremendous way to produce power and keeps your core very tight and strong(actually strengthening your core) and w/back issues, I believe Marcus re-implemented this into his w/o's along with AG/BG/I've been working on it myself and it surely does work... And it'll help support that spine - just don't load it up until your gtg

All the best, Girly!

[NACH3]

well it's just good to come up with ways to make the food taste good. We eat extreme so without that stuff our food gets pretty boring but seasonings and spices are the secret to success

Isn't that the truth - and im slways looking for ways to increase the likeness of my food

[Bio-Active]

Isn't that the truth - and im slways looking for ways to increase the likeness of my food

haha there is only so much we can do. I always keep in mind eating is a job and the only eating for pleasure is the occasional cheat meal. It's what we signed up for if you want to truly live this lifestyle

[NACH3]

haha there is only so much we can do. I always keep in mind eating is a job and the only eating for pleasure is the occasional cheat meal. It's what we signed up for if you want to truly live this lifestyle

Right! IMHO, it's the hardest part of this lifestyle but it's the most rewarding! And it gets easier over time, I couldn't even eat fast food if I tried lol - Id be sick in an hr

[Bio-Active]

Right! IMHO, it's the hardest part of this lifestyle but it's the most rewarding! And it gets easier over time, I couldn't even eat fast food if I tried lol - Id be sick in an hr

oh no way... Fast food is terrible and you can make an actual nutritional cheat meal at home that's actually food. Fast food isn't really food it's just processed garbage

[NACH3]

Meal 5 7oz baked chicken breast, 1.5c Jasmine rice(siracha) & asparagus

[yeahbuddy289]

Do you guys think my fat intake is too high? Anything you would change up?

[Bio-Active]

Do you guys think my fat intake is too high? Anything you would change up?

what are your stats?

[Bio-Active]

Meal 5 7oz baked chicken breast, 1.5c Jasmine rice(siracha) & asparagus<img src="http://forums.steroid.com/attachment.php?attachmentid=162034"/>

that asparagus is good stuff

[yeahbuddy289]

what are your stats?

26 years old 6'2" 220lbs and around 15%bf.

[NACH3]

Do you guys think my fat intake is too high? Anything you would change up?

Some do great w/Fs and some use low Fs high Cs(always keep P high) It all depends on what works for you(if your carb sensitive etc)... Carb cycling is always good... Im not too big into high Fs but im learning I need a lil more in my diet(and im at 40/40/20 pretty much atm maybe 45/40/15 all depends...

It's all experimenting until you know your body and what it likes - this is by far the hardest part to figure out... For anyone cleaning up their diet

[Sfla80]

Great thread guys!!!

You two are the most consistent members here with diet. Will probably help people keep their game up on here.

I see nach comment on fats and carbs. Have either of you two carb cycled...I know bio u r pretty set in your routine. ...and nach u eat everything clean in sight lol. Was curious. I'm starting to read more about. Did keto long time ago. With almost zero carbs and using fat as fuel but was hard. "Top" had a thread on this year's ago

[Bio-Active]

Great thread guys!!! You two are the most consistent members here with diet. Will probably help people keep their game up on here. I see nach comment on fats and carbs. Have either of you two carb cycled...I know bio u r pretty set in your routine. ...and nach u eat everything clean in sight lol. Was curious. I'm starting to read more about. Did keto long time ago. With almost zero carbs and using fat as fuel but was hard. "Top" had a thread on this year's ago

yes I carb cycle. I am going to start my spring cut here in 2 weeks and then I will reduce food I take. Closer to the end I do what I call highs and lows. 4 days I keep my carbs normal and then 3 days I reduce them in half

[Bio-Active]

26 years old 6'2" 220lbs and around 15%bf.

with those stats I would think that's to many calories you will probably put on some extra fat unless you are doing lots of cardio

[NACH3]

Great thread guys!!!

You two are the most consistent members here with diet. Will probably help people keep their game up on here.

I see nach comment on fats and carbs. Have either of you two carb cycled...I know bio u r pretty set in your routine. ...and nach u eat everything clean in sight lol. Was curious. I'm starting to read more about. Did keto long time ago. With almost zero carbs and using fat as fuel but was hard. "Top" had a thread on this year's ago

Im still learning carb cycling but I do much better on Cs than Fs for my main fuel source... Although, if i was getting ready for a show I need to know my body more(hence why i will at least act as if im going on stage) once im big enough to cut lol

Once I get this pre cycle prime down to where Im comfortable and it's hitting on all cylinders I'll be way better at depleting my glycogen stores over 6-8wks -
So As per Marcus' request one should start at 3low days(40%of your normal C intake - then the 4th day Is your refeed day(15% higher than normal C intake)... Then one can start extending their low C days to 4-5(maybe 6) never 7 days as it can start to alter your metabolism -

Easy way would be to hlf your carbs for 3days(but still measure until you can eye it) than add 15% more Cs on your refeed day - so your constantly depleting glycogen stores and then refeeding - and bf% loss is a by product of a prime but you shouldn't lose weight(maybe a couple pounds) max but that's why Marcus doesn't do restricted cals as he's trying to preserve as much muscle tissue as possible....

It's a proven method but takes serious(extreme) discipline! Thx for explaining Marcus!

[yeahbuddy289]

with those stats I would think that's to many calories you will probably put on some extra fat unless you are doing lots of cardio

The weird thing is I feel like im getting leaner... I was trying to keep cals high because I was in PCT but now that im done do you think its time to cut back? Or just keep doing what im doing and if I see the number on the scale go up make adjustments?

I think I might carb cycle as that seems to be effective for everyone here. Is it as simple as just dropping rice from one of my meals for a few days, then adding extra carbs for a day, and repeat? Or do you replace the calories lost from taking out carbs with calories from protein?

[NACH3]

26 years old 6'2" 220lbs and around 15%bf.

I tend to think your eating way above Maintainance -- a rough estimate would be 3300cals for maintaince - i just did your body weight x 15 = 3300 - so 4400 is a bit high and Id think w/your F intake where it is you may be gaining unwanted weight...

Do you know if you do better w/Fs or Cs as your fuel source? I know you've been making good progress... How's the cheat meals(how many per wk) any drinking etc?

[NACH3]

The weird thing is I feel like im getting leaner... I was trying to keep cals high because I was in PCT but now that im done do you think its time to cut back? Or just keep doing what im doing and if I see the number on the scale go up make adjustments?

I think I might carb cycle as that seems to be effective for everyone here. Is it as simple as just dropping rice from one of my meals for a few days, then adding extra carbs for a day, and repeat? Or do you replace the calories lost from taking out carbs with calories from protein?

Read post 56 - I provide Marcus' carb cycling routine... And another alternative(halfing your Cs for 3 days then either maintaince or above for a day

[yeahbuddy289]

Read post 56 - I provide Marcus' carb cycling routine... And another alternative(halfing your Cs for 3 days then either maintaince or above for a day

I have a cheat meal once or twice a week. I hardly ever drink. Im not too sure I notice a difference between high fat or high carbs. I do know that when I had my carbs low I was always hungry. I think I have an understanding of carb cycling. Do you still shoot for your maintenance calories on low carb days? Like make up the difference in calories with added protein or something?

[Bio-Active]

The weird thing is I feel like im getting leaner... I was trying to keep cals high because I was in PCT but now that im done do you think its time to cut back? Or just keep doing what im doing and if I see the number on the scale go up make adjustments?

I think I might carb cycle as that seems to be effective for everyone here. Is it as simple as just dropping rice from one of my meals for a few days, then adding extra carbs for a day, and repeat? Or do you replace the calories lost from taking out carbs with calories from protein?

I agree with Nach and read my post as well post 54

[Baxter35]

Man reading all the comments about food prepping makes me realize how f-n spoiled I am with food. I manage restaurants for a living (quality restaurants, not fast food...fresh proteins, fresh produce, scratch made, whole ingredients, etc..). Free food is part of my compensation, and I'm not limited to recipes on the menu...if I want two grilled chicken breasts/side of rice/side of broccoli..that's what I get. I eat 2-3 meals every day I work, it saves a ton of time and money for sure! Great thread btw! I eat right along with you guys on macro splits, I just don't cook it all myself, lol.

[yeahbuddy289]

So on your low carb days you do not compensate for the calories lost? Basically for me to carb cycle would be me cutting out the 2 cups of rice from meals 2 and 3 for 3 days, then on day 4 add the back in, plus some extra carbs?

[NACH3]

So on your low carb days you do not compensate for the calories lost? Basically for me to carb cycle would be me cutting out the 2 cups of rice from meals 2 and 3 for 3 days, then on day 4 add the back in, plus some extra carbs?

Now your getting it... IF that cuts your Cs on half for 3 days then go back to either maintenance or like you stated slightly higher(as your depleting your glycogen stores on your low days then 'refeeding'(bringing Cs back up) then repeat / you can do this over time...

[Bio-Active]

Man reading all the comments about food prepping makes me realize how f-n spoiled I am with food. I manage restaurants for a living (quality restaurants, not fast food...fresh proteins, fresh produce, scratch made, whole ingredients, etc..). Free food is part of my compensation, and I'm not limited to recipes on the menu...if I want two grilled chicken breasts/side of rice/side of broccoli..that's what I get. I eat 2-3 meals every day I work, it saves a ton of time and money for sure! Great thread btw! I eat right along with you guys on macro splits, I just don't cook it all myself, lol.

You are one lucky guy!

5.75 oz grilled chicken breast and greens

[yeahbuddy289]

Im just afraid as soon as I drop my calories or start to carb cycle, im going to lose size and strength. I have been eating this way for the past 4 weeks and it feels like im barely holing onto 220lbs. But... as much as I want to be big, I dont want to be fat.

[Bio-Active]

Im just afraid as soon as I drop my calories or start to carb cycle, im going to lose size and strength. I have been eating this way for the past 4 weeks and it feels like im barely holing onto 220lbs. But... as much as I want to be big, I dont want to be fat.

listen to hit your goals you have to be extreme. It's part of cycling. Your going to have to loose a little size and strength to get lean. The only other option is to keep the cals up and on your next cycle run a deficit and call it a cut cycle. Just depends on your goals?

[yeahbuddy289]

Do you think its too soon after my cycle to start cutting? I actually am happy with my body fat (compared to what it was) but really want my abs to pop more. I really want to be huge but not huge and fat lol.

[Bio-Active]

Do you think its too soon after my cycle to start cutting? I actually am happy with my body fat (compared to what it was) but really want my abs to pop more. I really want to be huge but not huge and fat lol.

I would drop some cals. I think your maintenance would be closer to 3500 maybe 4000 max. Drop to 4000 and see we're you are after a week or two

[yeahbuddy289]

Thanks guys, what are your thoughts on adding clen into the mix? I have tried albuterol in the past and the only thing I got out of it was leg cramps when I trained legs.

[Bio-Active]

Thanks guys, what are your thoughts on adding clen into the mix? I have tried albuterol in the past and the only thing I got out of it was leg cramps when I trained legs.

have you run clen before? I think it's pretty worthless but if you run it then 2 weeks on 2 weeks off and start low. Drink lots of water or you might cramp up pretty bad

[NACH3]

I would drop some cals. I think your maintenance would be closer to 3500 maybe 4000 max. Drop to 4000 and see we're you are after a week or two

^^^ this baby steps - marathon no sprinting you'd be surprised at what a tweak like this can do and you'll know im that time frame

[Bio-Active]

^^^ this baby steps - marathon no sprinting you'd be surprised at what a tweak like this can do and you'll know im that time frame

exactly small adjustments are best cause if you do not like the direction your headed it's easy to adjust

[NACH3]

7oz baked chicken breast, 265g sweet potato

[GirlyGymRat]

I do better on F then C as energy source. Very little info on macro splits other then very low protein and carbs. Very very high fat. This doesn't work for me neither so I am freelancing ATM.

[Bio-Active]

I do better on F then C as energy source. Very little info on macro splits other then very low protein and carbs. Very very high fat. This doesn't work for me neither so I am freelancing ATM.

maybe your not eating enough? Do you eat greens daily?

[yeahbuddy289]

Never ran clen before.. just albuterol and that did nothing for me. I'll make some diet changes and see how it goes.

[Bio-Active]

Never ran clen before.. just albuterol and that did nothing for me. I'll make some diet changes and see how it goes.

I think that will. E best. Clen would really only be needed to get that last bit of fat off before a show once your in low single digits otherwise it's just a waste in my opinion

[GirlyGymRat]

maybe your not eating enough? Do you eat greens daily?

Not enough green veggies. I have plenty for this week. I will stick with the plan this week and adjust as necessary. I won't starve. Trust me.

[Bio-Active]

Not enough green veggies. I have plenty for this week. I will stick with the plan this week and adjust as necessary. I won't starve. Trust me.

ok but you need to eat enough to gain. Have you tried getting carbs from fruit? Take out the slower burning carbs then add more greens? It works pretty good with the females that I help with nutrition