diet books

[pockets]

i was just wondering if anyone knows of a book i can get to help with diet,i am a construction worker and most of my meals have to come out the of my lunchbox with no microwave, im trying to avoid sandwiches, i dont eat any fast food, i do eat healthy,two gallons of water a day. if anyone could help i would appreciate.

[pockets]

by the way im 38 yrs. old 6 ft. tall 213 lbs probably 13% bf working out on and off my whole life but consistently for past year and a half. waiting for pct to come and then going to cycle 500 mgs of cyp for 12 weeks and 30 mgs of d bol for 6 weeks,with the proper pct. looking to put 15 lbs on

[Deltasaurus]

read the abs diet its a good short dense read

[Deltasaurus]

u need an AI so ya dont get the bitch titties

[Phate]

i started a thread like this a little while ago, here it is

http://forums.steroid.com/showthread.php?t=346779

[pockets]

i ordered nolva and clomid

[Phate]

those are serms, an AI would be like arimidex or letro

[pockets]

i meant i was going to use those for pct, i was thinking about ordering arimidex to have on hand too. when i placed the order i completly forgot, im going to order some right now . do you think i should have letro also just in case the arimidex doesnt work . hey one question bare with me, im new to this site, i have read alot of threads on this site but should i take the ai throughout the cycle or in case i need it? thanks

[Phate]

i meant i was going to use those for pct, i was thinking about ordering arimidex to have on hand too. when i placed the order i completly forgot, im going to order some right now . do you think i should have letro also just in case the arimidex doesnt work . hey one question bare with me, im new to this site, i have read alot of threads on this site but should i take the ai throughout the cycle or in case i need it? thanks

adex will work fine

the arimidex will keep bloating and water retention down during cycle

use it at .25mg eod when you need it, increase to .25mg ed if needed

how bout starting a thread with all your stats, diet, and cycle in the AS forum and i'll critique it for you

[pockets]

im 38 yrs. old weighed in at 213 yesterday 13% bf im still waiting on my order of pct to be delivered, when i receive i will start cycle of 500 mgs cyp for 12 weeks kickstart with the d bol 25 or 30 mgs a day for 6 weeks. maybe frontload the test. followed up by a post cycle of clomid starting two weeks after last shot. i workout 5 days a week havent been doing much cardio since i been trying to bulk. i eat pretty decent in my standards. but as i been reading im learning there are much cleaner diets. my wife and i are trying to put to put something together from the information ive learned. high protein and and high carbs is what ive been doing, not so much worrying about the good fats but mostly low in fats,like i said its not that bad but needs work. all i know is im motivated

[Phate]

im 38 yrs. old weighed in at 213 yesterday 13% bf im still waiting on my order of pct to be delivered, when i receive i will start cycle of 500 mgs cyp for 12 weeks kickstart with the d bol 25 or 30 mgs a day for 6 weeks. maybe frontload the test. followed up by a post cycle of clomid starting two weeks after last shot. i workout 5 days a week havent been doing much cardio since i been trying to bulk. i eat pretty decent in my standards. but as i been reading im learning there are much cleaner diets. my wife and i are trying to put to put something together from the information ive learned. high protein and and high carbs is what ive been doing, not so much worrying about the good fats but mostly low in fats,like i said its not that bad but needs work. all i know is im motivated

i'm gonna do you a huge favor here, what i'm about to post is everything you need, it will tell you tricks for dieting plus give two examples of nutrient timed diets and their macros

it will tell you about cardio, and yes this is based off of studies

finaly, it will also have a HOW TO guide for running a test only cycle, BTW I WOULD DROP THE DBOL TO 4 WEEKS AND RUN LIV52 TO HELP YOUR LIVER, anyway, without further audeu


DIET HELP

here is the diet that i'm on right now, it's a good base to go off of, listed below are things to help you create your own diet off it

1) One thing that will help you drastically is called carb tapering, if you notice the bulk of my carbs are in the morning and after my workout, i don't eat hardly any close to when i go to sleep

2) Another thing is that eat meal is either protein/carb or protein/fat and the fats are good fats(EFA=Essential fatty acids) from flax oil or fish oil. Try not to eat fat with carbs as the fat will become, well, fat since your body is made to be energy efficient, by putting carbs, which are easier to break down for energy, in the same meal as fats your body stores the fat for later and uses the carbs for energy, not what you want.

3) try to eat every 2-3 hours, this is the amount of time it takes for your body to digest a meal and by giving it a constant stream of food you will ensure that your metabolism is kept high, also, calories are not the same, protein has the highest thermodynamic effect, which means that it takes more calories to digest protein than carbs or fat, this also increases your metabolism

4) You should try to get at least 50-60g of protein in every meal, this is about the max your body can take at one time

5) here are some tricks for making eating so often easier, i know it's hard, i go to school 8 hours a day and i'm not allowed to bring food into class so i have to work around that
a) Make a weeks worth of food on your day off, go buy a ton of chicken, lean turkey and very lean beef and grill it, then put it in ziplock bags and label with the amount of calories and protein per bag, YOU WILL NEED TO BUY A CHEAP SCALE FOR THIS, YOU CAN GET THEM AT GNC, MAKE SURE YOU GET ONE THAT WEIGHS IN GRAMS.
b) save grocery sacks or get a lunch box and put a full three meals or so in there, lots of chicken, jerky, tuna, those are gonna be the staples of your diet

6) Don't drink more than two protein shakes a day, there are liquid and don't have the thermic effect normal food does, normal food should make up 95% of your diet, though a shake after workout or in a pinch is perfectly fine

that should get you started, i'm sure you'll still have questions so just keep posting and i'll help you however i can, i'll be in austin though for the next couple days for a state competition, though i'll try to get on at the hotel if you post and answer when i can, here's the diet i'm on to model after

Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5

Each chicken meal served with a handful of fibrous green veg bringing carbs to approx 200g per day in total.


Macros: Food/Calories/Protein-Carbs-Fat

Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF

Meal 6: Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF
beef or turkey 150cal/25gP-0gC-4gF

macros:Calories: 2615
Protein: 335
Carbs: 111
Fats: 74




CARDIO

cardio is, but the type of cardio is what he's talking about, running is not the best for fat burning

for low intensity long duration cardio i would use a stationary bike or walk at 3.0-4.0mph on a high incline for 30-50minutes

for HIIT training i would use a stairstepper, elliptical or stationary bike and do this
5minutes warm up
1min at 40-50% of max effort
30sec at 85-90% max effort
1min at 40-50% of max effort
30sec at 85-90% max effort
continue that for 15-20 minutes or until you can't go any more
then cool down for 5 minutes

low intensity will burn more calories from fat but will also burn less total calories as the intensity isn't as high as HIIT

HIIT training will burn a lower percentage of calories from fat, though not by much, i think the study i read said 10-12% max, but will burn many more calories total and will increase metabolism for up to 24 hours after cardio, this is called the afterburn effect, where you burn extra calories because of an increase in metabolic output

to give you an estimate i wlll outline one of my cardio routines

low intensity
3.2-3.5mph 8%incline on treadmill for 30minutes burns 350cal

HIIT
using what i outlined above i burn close to 500cal in 20-25minutes plus the extra that i get afterwards


TEST BEGINNER CYCLE INFO

here, i'll lay out some stuff for you,
first thing, you need to get your diet in check, here is some threads on cutting, lean bulking and pure bulking to give you some info, but you need to post your diet for critiqueing, your wasting your money otherwise

Diet

http://forums.steroid.com/showthread.php?t=113010
http://forums.steroid.com/showthread.php?t=75729
http://forums.steroid.com/showthread.php?t=143553
http://www.fitday.com/WebFit/calories/calories.html

only when you have your diet down should you think about cycling, a beginner cycle should look like this

1-12 test e 500mg/week
1-4 dbol 40mg/day ( this is used to kickstart the cycle and is optional)

take your test injections 3.5 days apart, like monday morning and thursday evening

split your dbol up throughout the day, this will keep your blood levels stable, which means less sides and more gains

if you take the dbol, supplement with liv52 to help you liver cope with breaking down the dbol

btw, here are the profiles on the AS you will be using so read them and get to know the stuff your putting in your body

Test Enth
http://forums.steroid.com/showthread.php?t=199827

Dianabol
http://forums.steroid.com/showthread.php?t=199829

Next is your pct, which should begin two weeks after your last test injection and should be a phneedo's pct, whats that you ask? here it is

Pheendo's PCT
http://forums.steroid.com/showthread.php?t=94626

while your at it read this one as well for future cycles

Anthony Roberts PCT
http://forums.steroid.com/showthread.php?t=209758


Now for some other important stuff, you need to have some arimidex on hand in case you start getting water retention or gyno, so get some, in fact, read this thread 3x before you start your cycle as it will tell you....

All You Need To Know About Gyno

http://forums.steroid.com/showthread.php?t=236880

that should get you read for your cycle, best of luck

[pockets]

great info, just came back from store. i have every thing i need to follow that diet. just curious do i still do that cardio when bulking? i notice your calories are kinda low. im going for about 4200 calories to bulk 7 meals. by the way, i hope this dont sound stupid, but whats mince? oh and the tuna, cant stand it. or any fish gonna substitute with chicken or beef. that jerky you were talking about any paticular brand? one last question,what kind of greens are you referring to? thanks for the advice

[Phate]

great info, just came back from store. i have every thing i need to follow that diet. just curious do i still do that cardio when bulking? i notice your calories are kinda low. im going for about 4200 calories to bulk 7 meals. by the way, i hope this dont sound stupid, but whats mince? oh and the tuna, cant stand it. or any fish gonna substitute with chicken or beef. that jerky you were talking about any paticular brand? one last question,what kind of greens are you referring to? thanks for the advice

for bulking i would up the carbs to about 250-300 and protein to 400

if you are bulking then you can do cardio once or twice a week to keep fat gain down, but no in excess

mince is just meet that's been browned in a pan and chopped up, you can eat a steak or whatever

try to find a jerrky that doesn't have too much sodium content, or get strips of beef, chicken, and turkey and get a dehydrator and make your own

fibrous greens, like

Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chicory
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Hearts of Palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mache
Millie lettuceMushrooms
Okra
Olives
Onion
Parsley
Peppers
Pumpkin
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Snow Pea Pods
Sorrel
Spaghetti Squash
Spinach
String beans
Summer Squash
Tomato
Turnips
Water Chestnuts
Wax beans
Zucchini

[pockets]

thank you

[mex83]

Pockets I have a question how is this diet going for you? Is it working?