New EVERYTHING!

**Columbus** · 01-31-2008, 08:10 AM

MEAL 1 PROTEIN CARBS FATS CALORIES
5:30amish
OATMEAL 1 CUP 13.00 52.00 5.50 300.00
EGGS 2 WHOLE 12.60 0.80 10.00 147.00
EGGS 3 WHITES 11.00 0.70 0.20 51.00
GRAPFRUIT 1 WHOLE 2.00 32.00 - 120.00
38.60 85.50 - 15.70 - 618.00

MEAL 2
9amish
WHOLE WHEAT BREAD 2 PIECES 8.00 30.00 1.00 130.00
TURKEY,CHICKEN,OSTICH 6OZ 53.00 - 6.10 280.00
ASPARAGHUS 20 spears 1.50 2.70 0.10 15.00
FRUIT (1/2 APPLE,1/2 GRAPFRUIT) 2.00 32.00 - 120.00
64.50 64.70 - 7.20 - 545.00

noonish
MEAL 3
OSTRICH/CHICKEN/FISH 6OZ 53.00 - 6.10 280.00
BROWN RICE 2 CUPS 10.00 90.00 3.50 430.00
ASPARAGUS 20 spears 1.50 2.70 0.10 15.00
64.50 92.70 - 9.70 - 725.00

POSTWORKOUT
MYOPLEX 52.00 30.00 4.50 340.00
BANANA 1.5 31 0.5 125
53.50 61.00 - 5.00 - 465.00

MEAL 5

SALMON/TUNA 6OZ 44.00 - 14.00 300.00
PASTA/YAM 1 CUP 2.60 47.50 0.30 201.00
ASPARAGUS 20 spears 1.50 2.70 0.10 15.00
48.10 - 50.20 - 14.40 - 516.00
MEAL 6

PROTEIN (WHEY) 40GRAMS 48.00 4.00 4.00 240.00
PROTEIN COOKIE 20.00 70.00 9.00 450.00
68.00 74.00 - 13.00 - 690.00

73.10 - 144.90 - 8.10
337.20 - 428.10 - 65.00 - 3,559.00

**Columbus** · 02-02-2008, 11:51 AM

lil help?

**UberSteroids** · 02-02-2008, 12:14 PM

Didn't see you in a while.

What is you weight now?

**Columbus** · 02-02-2008, 01:18 PM

Originally Posted by UberSteroids

Didn't see you in a while.

What is you weight now?

Checked into rehab in July at 146......benching 155 for 5 repos.....a good ol mess...

Now I am 189 as of yesterday, sub 10%...just got 265 and think it was light,,,,now it's competeion time, since my mind is str8......I was there for 4 months and am ready to rock,.....got a trainer...show in a year....just wanted some insight from you pros....

**UberSteroids** · 02-02-2008, 02:44 PM

Originally Posted by Columbus

Checked into rehab in July at 146......benching 155 for 5 repos.....a good ol mess...

Now I am 189 as of yesterday, sub 10%...just got 265 and think it was light,,,,now it's competeion time, since my mind is str8......I was there for 4 months and am ready to rock,.....got a trainer...show in a year....just wanted some insight from you pros....

That is great man! Keep it up!

Well, as far as the PRO comment

Me no PRO

But I would say, keep doing what got you to the level where youre at now.

Your diet looks good to me! You were always very precise with everything!

Good luck !

**novastepp** · 02-02-2008, 05:21 PM

what are you using the diet for? goals?

**naturalsux** · 02-02-2008, 10:55 PM

Originally Posted by Columbus

Checked into rehab in July at 146......benching 155 for 5 repos.....a good ol mess...

Now I am 189 as of yesterday, sub 10%...just got 265 and think it was light,,,,now it's competeion time, since my mind is str8......I was there for 4 months and am ready to rock,.....got a trainer...show in a year....just wanted some insight from you pros....

im glad you got clean!

**Columbus** · 02-03-2008, 11:40 AM

Originally Posted by naturalsux

im glad you got clean!

I was a complete loser for 5 years and I DO APOLOGIZE TO ALL.....when you are addicted to anything it ruins and runs your life...clean now, is the only way to live....

Well, I've got myself an incredible trainer...Im his first prodigy but I feel he knows a lot....he has his pro card, which doesnt mean much, but I can tell, just by looking at the diet, he knows what he's doing........

SO now I look to you guys.....I need to add a meal after the 3rd meal as a pretraining meal....I am just afraid it's too many cals.....I also want to train 6x a week, with no cardio for now, do you think it's possible?

Yes, I am also on 500 each of eq and cyp......My show is in the spring of 09...I have 12 months......I need about 50 lbs MINIUMUM.....wont be easy and if I dont make it, hell, I tried.....I'll do one in the summer...I think I can....muscle memory...thoughts?

**novastepp** · 02-03-2008, 01:54 PM

Originally Posted by novastepp

what are you using the diet for? goals?

see quoted.

**Columbus** · 02-04-2008, 07:09 AM

Originally Posted by novastepp

see quoted.

oh sorry...competetition in 13 months if I can make it,....need your help!

**Kale** · 02-04-2008, 07:57 AM

Diet looks good but jesus I hope you like Asparagus

**novastepp** · 02-04-2008, 09:05 AM

well if you start losing, it seems fine. but those carbs are going to have to drop a little in the near future. personally. all that rice and pasta wouldn't work for me. i would stick to grapefruit and oats. but if you are getting help, roll with that for a while. the gear might help with the carb intake. also, what is your training schedule and your cardio looking like?

**Columbus** · 02-04-2008, 11:07 AM

[QUOTE=Kale;3808141]Diet looks good but jesus I hope you like Asparagus

it was just put in there to show its a veggie...you think the carbs are too high? It's on;y about 450\\\\No cardio....train 3on 1 off........

**Columbus** · 02-04-2008, 11:35 AM

STARTS TOMORROW....LITTLE REVISION...FINAL THOUGHTS? TOO MUCH??
MEAL 1 PROTEIN CARBS FATS CALORIES
5:30amish
OATMEAL 1 CUP 13.00 52.00 5.50 300.00
EGGS 2 WHOLE 12.60 0.80 10.00 147.00
EGGS 3 WHITES 11.00 0.70 0.20 51.00
GRAPFRUIT HALF 1.00 16.00 - 70.00
37.60 69.50 - 15.70 - 568.00

MEAL 2
9amish
BROWN RICE 1 cup 5.00 45.00 2.00 215.00
TURKEY,CHICKEN,OSTICH 6OZ 53.00 - 6.10 280.00
ASPARAGHUS 20 spears 1.50 2.70 0.10 15.00
FRUIT (1/2 APPLE,1/2 GRAPFRUIT) 2.00 32.00 - 120.00
61.50 79.70 - 8.20 - 630.00

noonish
MEAL 3
OSTRICH/CHICKEN/FISH 6OZ 53.00 - 6.10 280.00
BROWN RICE 1 cup 5.00 45.00 2.00 215.00
ASPARAGUS 20 spears 1.50 2.70 0.10 15.00
59.50 47.70 - 8.20 - 510.00

PREWORKOUT
EZEKIEL BREAD 2 PCS 8.00 30.00 1.00 160.00
ANPB 2 TB 8.00 7.00 16.00 188.00
HONEY 1TB 1.50 17.00 0.10 65.00
17.50 54.00 - 17.10 - 413.00

POSTWORKOUT
MYOPLEX 52.00 30.00 4.50 340.00
BANANA 1.5 31 0.5 125
53.50 61.00 - 5.00 - 465.00

MEAL 5

SALMON/TUNA 6OZ 44.00 - 14.00 300.00
PASTA/YAM 1 CUP 2.60 47.50 0.30 201.00
ASPARAGUS 20 spears 1.50 2.70 0.10 15.00
48.10 - 50.20 - 14.40 - 516.00
MEAL 6

PROTEIN (WHEY) 40GRAMS 48.00 4.00 4.00 240.00
PROTEIN COOKIE 20.00 70.00 9.00 450.00
68.00 74.00 - 13.00 - 690.00

68.10 - 99.90 - 6.60
345.70 - 436.10 - 81.60 - 3,792.00
1382.8 1744.4 734.4
36% 46% #DIV/0! 19%

**novastepp** · 02-04-2008, 11:57 AM

why no cardio? and what i meant was that your carbs may be ok for now, but you are going to have to lower them almost weekly. that's my opinion. also, you should copy and paste this thread into the competition forum.

**cantfly** · 02-04-2008, 01:03 PM

i like that diet im copying it

**Columbus** · 02-04-2008, 01:08 PM

Originally Posted by novastepp

why no cardio? and what i meant was that your carbs may be ok for now, but you are going to have to lower them almost weekly. that's my opinion. also, you should copy and paste this thread into the competition forum.

why lower it? I need about 50lbs to start cutting with....then of course the day I start cutting, they will be halved and my cardio will be 5x a week...

I work out so intense that I really dont need cardio right now except for health benefits...so I may add in a bike on my off day....

**novastepp** · 02-05-2008, 06:41 AM

i was under the impression you were beginning your cut. i saw 13 months as weeks. now it makes much more sense. looks good.

**Columbus** · 02-05-2008, 11:04 AM

Originally Posted by novastepp

i was under the impression you were beginning your cut. i saw 13 months as weeks. now it makes much more sense. looks good.

u think?? seriously?

**Columbus** · 02-05-2008, 11:24 AM

My biggest fear is getting soft......it always has been, but more and more people say you need to up the cals SLOWLY...see I'm used to breakfast, lunch, and pw shake and then about 1,000 caloires postworkout from 7pm-11pm./....so overall I am prob. about 250g of carbs and 2900 cals....I am gaining wight faily, well, somedays im up a lb so 2, so down....but befpre I started the gear I was about 175, today I'm 185 about 4 weeks later.....my trainer also revamped my entire workout....Im used to doig 30-40 sets (I know craxy, and he cut it to a max of 20)......

Think the gear will help me stay lean? Or leaner?

Where is everyone? Like IBG and his crew...charles? the other black fella,

**novastepp** · 02-05-2008, 02:26 PM

you probably won't get soft with that diet. you really need to learn what works for your body. i did that during my last bulk and it has saved me so much time and effort. to me, rice is a no no because it bloats me so bad. i stick to oats and sweet potatoes for my carb sources. works for me. i also stick to steaks chicken and tuna for protein. cottage cheese and whey PWO for the whey and casein combo. i think your diet will work. just keep track of your lifts and how you respond to the foods and go from there. you have time to figure out the details, just put it to work.

**Columbus** · 02-06-2008, 11:08 AM

thnx bro...I apprecate it...im pretty good with rice...potatoes bloat me....lol.....hiw did your bulk go? weight and strength change?

**cantfly** · 02-07-2008, 01:42 AM

Originally Posted by Columbus

MEAL 1 PROTEIN CARBS FATS CALORIES
5:30amish
OATMEAL 1 CUP 13.00 52.00 5.50 300.00
EGGS 2 WHOLE 12.60 0.80 10.00 147.00
EGGS 3 WHITES 11.00 0.70 0.20 51.00
GRAPFRUIT 1 WHOLE 2.00 32.00 - 120.00
38.60 85.50 - 15.70 - 618.00

MEAL 2
9amish
WHOLE WHEAT BREAD 2 PIECES 8.00 30.00 1.00 130.00
TURKEY,CHICKEN,OSTICH 6OZ 53.00 - 6.10 280.00
ASPARAGHUS 20 spears 1.50 2.70 0.10 15.00
FRUIT (1/2 APPLE,1/2 GRAPFRUIT) 2.00 32.00 - 120.00
64.50 64.70 - 7.20 - 545.00

noonish
MEAL 3
OSTRICH/CHICKEN/FISH 6OZ 53.00 - 6.10 280.00
BROWN RICE 2 CUPS 10.00 90.00 3.50 430.00
ASPARAGUS 20 spears 1.50 2.70 0.10 15.00
64.50 92.70 - 9.70 - 725.00

POSTWORKOUT
MYOPLEX 52.00 30.00 4.50 340.00
BANANA 1.5 31 0.5 125
53.50 61.00 - 5.00 - 465.00

MEAL 5

SALMON/TUNA 6OZ 44.00 - 14.00 300.00
PASTA/YAM 1 CUP 2.60 47.50 0.30 201.00
ASPARAGUS 20 spears 1.50 2.70 0.10 15.00
48.10 - 50.20 - 14.40 - 516.00
MEAL 6

PROTEIN (WHEY) 40GRAMS 48.00 4.00 4.00 240.00
PROTEIN COOKIE 20.00 70.00 9.00 450.00
68.00 74.00 - 13.00 - 690.00

73.10 - 144.90 - 8.10
337.20 - 428.10 - 65.00 - 3,559.00

ok I like this diet but what all the numbers @ the end of food expalain please

**novastepp** · 02-07-2008, 01:28 PM

Originally Posted by Columbus

thnx bro...I apprecate it...im pretty good with rice...potatoes bloat me....lol.....hiw did your bulk go? weight and strength change?

well i am currently cutting for 8-10 weeks and i'm down to 220lbs. in a little under two years i went from 174 at around 5% bf to now 220 at a little under 10% i'm guessing. so its almost 50lbs, obviously not all muscle, but still those are great gains for a year and a half. best part about it, is that even though i've been cutting for 4 weeks and have lost about 7-8 pounds, my strength is still increasing. best cut i've done so far. slow and steady is the way to go and i'm reaping all the benefits. i wish you the same.

**Columbus** · 02-08-2008, 02:28 PM

Originally Posted by novastepp

well i am currently cutting for 8-10 weeks and i'm down to 220lbs. in a little under two years i went from 174 at around 5% bf to now 220 at a little under 10% i'm guessing. so its almost 50lbs, obviously not all muscle, but still those are great gains for a year and a half. best part about it, is that even though i've been cutting for 4 weeks and have lost about 7-8 pounds, my strength is still increasing. best cut i've done so far. slow and steady is the way to go and i'm reaping all the benefits. i wish you the same.

Great?? Hell yeah those are great gains.....mine are coming TOO quickly I think...I jumped from 177 to 185 now to 194 all in 5-6 weeks.......Is it the gear? The food? I just feel heavy, I need someone to tell me I'm still underweight at 194 and 6'2........when should i start reevaluating? 220?

**Fordfan01** · 02-08-2008, 05:37 PM

come on columbus lets see pics man

**novastepp** · 02-08-2008, 05:46 PM

Originally Posted by Columbus

Great?? Hell yeah those are great gains.....mine are coming TOO quickly I think...I jumped from 177 to 185 now to 194 all in 5-6 weeks.......Is it the gear? The food? I just feel heavy, I need someone to tell me I'm still underweight at 194 and 6'2........when should i start reevaluating? 220?

when i bulked for real the first time. i gained about 12 pounds very fast. i think its water at first, i didn't look any softer, but i put on the pounds quickly. then i started to even off to 1-2-3 pounds a week, sometimes with big fluctuations...like 6 pound fluctuations. i recommend wei***ng yourself once maaaybe twice a week to get a more accurate picture. and i would bump up the diet at around 200lbs. if you can get there with that diet, and i think you can, i would definitely up my carbs.

**Columbus** · 02-09-2008, 10:10 AM

thanks for you help........Iappreciate it.

**novastepp** · 02-09-2008, 11:14 AM

any time bud. keep me updated. good luck.

**Columbus** · 02-09-2008, 11:28 AM

well, im about 197 today which is a ton of gain in 10 days but my leg and knee are so swollen from my inj. that I am prob holding 6lbs of water.....what did you take>

**novastepp** · 02-09-2008, 12:35 PM

nothig, i was a bloated mess the first time i all out bulked. too much beef probably the culprit.

**Columbus** · 02-10-2008, 01:17 PM

just talked to a parterner who is about 185 too.......here's his but he does cardio pwo 30mins 3 x a week and sunday is an all out cheat...

MEAL 1 PROTEIN CARBS FATS CALORIES
5:30amish
WHEY 2 SCOOPS 50.00 4.00 6.00 240.00
BANANA 1 LARGE 1.5 31 0.5 125
PEANUT BUTTER 1 1.2 TB 6.00 4.75 12.00 140
BLUBERRIES 1/2 CUP 0.50 11.00 0.20 41.00
58.00 50.75 - 18.70 - 546.00

MEAL 2
9amish
EGGS 5 WHOLE 30.00 2.00 25.00 375.00
OATMEAL 1 CUP 13.00 52.00 5.50 300.00
-
43.00 54.00 - 30.50 - 675.00
MEAL 3
- - - - -
STEAK 6OZ 5.40 98.00 0.60 415.00
YAM 12 OZ 52.00 - - - 10.00 - 311.00
57.40 98.00 - 10.60 - 726.00

OATMEAL 1 CUP 13.00 52.00 5.50 300.00
WHEY 2 SCOOPS 50.00 4.00 6.00 240.00
VIRTAGO - 60.00 - 246.00
63.00 116.00 - 11.50 - 786.00

WW BAGEL 2 WHOLE 26.00 132.00 5.00 680.00
TUNA 1 CAN 40.00 - 5.00 220.00
66.00 132.00 - 10.00 - 900.00

MEAL 5

OATMEAL 1 CUP 13.00 52.00 5.50 300.00
WHEY 2 SCOOPS 50.00 4.00 6.00 240.00

63.00 - 56.00 - 11.50 - 540.00
MEAL 6

CHICKEN 6OZ 52.00 30.00 4.50 340.00
ASPARAGHUS 20 spears 1.50 2.70 0.10 15.00
53.50 32.70 - 4.60 - 355.00

#REF! #REF! #REF! #REF! #REF!
405.40 - 510.45 - 97.90 - 4,407.00

**Columbus** · 02-10-2008, 01:20 PM

you like his layout better? I cant believe how many cals hes taking and I was scared????

**Columbus** · 02-11-2008, 09:36 AM

Ok...my weight is going nuts......weird thing, I am about to cross the 200lb mark for the first time in maybe 5-6 years....crazy, but not only am I kinda depressed (abs are pretty gone, that part sucks bad) and I feel full and fat...but I feel like I'm bog and strong and 300lbs.....I know I cant look massive, but I def. feel that may...weird.

Last week my max bench was 265 as I lift chest twice a week, once going down to singles and the other staying in the 8-12 range. Anyways, this past Friday - 275.......almost there man.....25lbs...I know I cant rush it cause 275 didnt feel as nice and smooth as 265 so I ned to go 280 before 285, but still feels good....and I havent even really followed the diet...I am binging all night and only getting 2 meals pre training (at 5pm) just because Im not hungry till after I train.....I got reverse this.....damn

**novastepp** · 02-11-2008, 03:31 PM

don't slip up. stay motivated and remember the food you eat will show in the gains you make.

**Columbus** · 02-12-2008, 09:04 AM

thnx...just hate fat feeln...........is bigger better?

**Columbus** · 02-12-2008, 09:06 AM

did u like the other diet better?

**ToonPaul** · 02-12-2008, 09:37 AM

It looks like a really good diet to me,

is that you in your avatar? What were you addicted to if you don't mind me asking (if you do mind just ignore me)