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Thread: Free diet help from beast.
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03-06-2008, 07:36 AM #41New Member
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- Dec 2007
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Thanks Beast. it means alot that you take your own time to help us out with this stuff. Your the man. I knew that it some time type of formula like that to figure your caloric intake but wasnt' sure how to do it. when I start cutting in a month or so, Do I just take my maintaince caloires and subtract 500 or so??
Thanks.
PFM
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03-06-2008, 10:41 AM #42
as stated in the post i would subract 200 cals (from daily) every 2 weeks. I dont like reducing too quickly as you can end up very low in cals with still more fat to shed and you cant make further adjustments. The body becomes used to calorie defecit and slows fat burning. I find taking 200 cals every 3 weeks keeps me in the zone nicely. I would subtract from carbs first but not to drop them lower than 200g a day. you may find you want to drop them lower but i dont like the moodiness and possible catabolism that could result.
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03-06-2008, 11:29 AM #43
Its true I have been following beasts diet for 4 days and I can already feel a difference.
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03-06-2008, 03:52 PM #44
Hey Beast, did you post your diet on here or am I just overlooking it?.....always liked you advice, you offered some on clen to me once and would like to see what the diet GGalin is referring to.
Thanks in advance
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03-06-2008, 07:24 PM #45
Opps double post my bad...
Last edited by ultra40; 03-06-2008 at 07:27 PM.
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03-06-2008, 07:25 PM #46
PB- i posted this in another thread previously and got no feed back. Thank you for the help!
Critique my diet please...I've lost 13 pounds in the last month and maintained muscle. This is the basic diet i have followed, other than on sunday when i allow myself to cheat (Moderatly!). please let me know if there is anything i should take out or add to finish cutting the next 8 pounds i would like to before i build back up.
7am-Run
8am- 20g nitrotech and 1/2 cup oatmeal or 6 eggs (4 eggwhites, 2eggs)
930am-workout and Whey shake immediatly after(40 grams)
11am- 8-10 oz chicken breast and either brown rice, wheat pasta, or potatoe
230pm- Can of tuna or 4 oz grilled tilapia
6pm- Dinner- 8oz chicken/ Round steak / Fish. Sweet potatoe or mixed vegatbles and a salad ( Tbsp fat free italian)
9pm- Apple/ Tbsp peanut butter.
Bedtime- Protein shake (casein)
Any help would be nice or suggestions...It had worked well but i believe there are always possible improvements. Thanks
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03-06-2008, 08:45 PM #47
Quick q about adding a few things to my waxymaise.Would it help the shuttling of carbs and whey if I add some r-ala and chromium piccolinate to my waxymaise or is my body's need for glycogen going to shuttle all carbs and protein quickly enough?I read that these two compounds work together to shuttle carbs in particular to the muscle.
Also now that I can afford a decent PWO drink I was thinking of dropping my breakfast carbs after morning cardio,or take r-ala with chromium piccolinate with my after cardio oats in the morning to ensure that my body uses all the carbs I eat what do you think?
The only carbs I currently eat are 1 cup of oats and PWO.The rest of my meals are protein and fats just to keep it simple for the questions at hand.
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03-06-2008, 08:57 PM #48
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03-06-2008, 08:58 PM #49
Beast your like the GO-TO guy for diests now lol. You should start charging!
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03-06-2008, 09:57 PM #50
**edit**
Last edited by aer_vlad; 08-21-2011 at 09:16 PM.
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03-07-2008, 09:13 AM #51
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03-07-2008, 09:25 AM #52
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03-07-2008, 09:38 AM #53
I have tried these supps myself and did not see any difference. The theory behind them are that they increase insulin sensitivity which in turn would aid the shuttling of nutrients. They may have a very small effect but i was not particuarly impressed. Insulin or IGF would be the way to go but obviously both of these compounds can be dangerous where as the supps you are talking about do not. Why do you want to drop your breakfast carbs? sounds like a good way to waste some muscle tissue to me.
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03-07-2008, 10:11 AM #54
My waist and lower back is where the remaining fat is on me so I'm thinking that tapering my breakfast carbs down to a half a cup for the next week and then no carbs in the day at all except for PWO.I'll take 50g of whey and bcaa's 15 minutes before my morning cardio to ensure the protection of muscle.I'm extremley carb sensitive so I'm thinking this is the way to go for me.What do you think?
Here's a breakdown of my day
Wake up empty stomach cardio 45 min
Meal #1 6 egg whites 1 egg yolk/1 Cup of oats "Which really leaves me bloated"I don't like to feel bloated.
Meal #2 8 oz boneless breast 1 cup of mixed veges
Meal #3 6 oz boneless pork chops
Meal #4 8 oz boneless breast 1 serving almonds
Lift then stepping mill for 30 mins/ PWO 25g whey 40g waxymaise
Meal #5 6 oz 85%lean ground beef
If I'm hungry before bed or it's been three hours or more since my last meal I'll have 2 tbs of natty peanut butter with 25g of whey.The peanut butter helps slow the protein release throughout the night.Why not but casein cause I'm poor.
Buying all the supps I want is very difficult due to my financial obligations.I have just bought some waxymaise and whey just to do that I had to skip my cable bill just to give you an idea.I've giving up my social life entirely so the dedication is there but trying to figure out what works for me is a bit difficult so it's basically trial an error right now.I've never really seen my abs exposed so I'm trying to figure out the best diet for me.Last edited by dedic8ed1; 03-07-2008 at 10:27 AM.
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03-07-2008, 12:16 PM #55New Member
- Join Date
- Sep 2007
- Location
- South Florida
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- 6
I have a couple easy to answer questions that I haven't found covered anywhere else...
When people mention oats in their diet, they are refering to rolled oats correct?
Is whole milk OK in shakes? (I cut mine 50/50 with water to reduce fat/calories)
EFA sources- 1200mg flaxseed oil pills - are they OK? How many /day? fish oil 1200mg are they ok? how many/ day?
Cheese - an ok pro/fat snack?
I think I am on the verge of figuring out this whole food thing but I am trying to tweak it to what I can eat and be happy.
Once I get my diet right and can stay on it for a month THEN I will consider a beginner stack - its taken me a loooong time to get my weight right now I just need to get my diet right to get huge :-D Thank you for all your help that you give us newbies.
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03-07-2008, 01:45 PM #56
Thank you beast!
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03-07-2008, 03:29 PM #57
Ok i have changed my diet and i think this is alot better. Let me know if there is anything else that just doesn't sound right. Remember this is a cutting diet for 227 pounds and 10% BF trying to cut to 220.
Meal 1 590/8/59/65
6 egg whites
1 cup oats
1 scoop whey
Meal 2 550/5/85/43
PWO shake
40r dextrose
Meal 3 280/1/36/29
fish(4oz)
veggies(10oz)
Meal 4 295/19/3/32
tuna(can)
nuts(25g)
Meal 5 508/6/22/67
chicken(200g)
1/2 cup Brown Rice
1 scoop whey
Meal 6 340/5/0/62
Chicken(200g)
1 scoop whey
Bedtime 230/12/10/35
a scoop casein
Flax(12 pills)
Total= 2800 cal/ 56 fat/ 205 carbs/ 323 Protein
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03-08-2008, 08:03 AM #58
Ok I am going to write this in easy to understand terms (like all my posts!). So any of you diet scientists out there please dont slander me for my lack of scientific phrases and key words. the main point is that this is a thread for young people just beginning there bodybuilding diets.
In laymans terms there are simple and complex carbs. Simple carbs generally taste very sweet and can be used quickly by the body to provide energy for excercise. The carbs are used so quickly by the body that they can actually give you a noticable energy high followed an hour or so later by a crash. This high and low is part of the reason that many find sweet snacks so tempting as it makes you feel good but not for long! Because of the speed in which simple carbs can be used by the body it makes them ideal for use pre/during/post workout. Consuming any type of carb prevents catabolism (muscle wasting) so they make a great choice around workout to make sure that glycogen levels keep topped up and the body is anabolic (muscle building). These type of carbs are usually high GI (we will talk about GI values later). Simple carbs would include glucose,dextrose,sucrose and basically any food that has had sugar of some sort added (jam,ice cream,processed tv dinners)
Complex carbs take longer for the body to utilize but they give a smoother and longer release of energy. You dont get a crash after these carbs. They are ideal for any meal that requires carbs outside of the pre/post workout time (although some people succesfully use them in this time too). A good example of complex carbs being used wisely would be eating oats for breakfast. Your body has been starved of nutrients in the night so we need to fight catabolism when we wake.eating complex carbs (oats) will prevent catabolism and give you a slow steady energy release which will keep you going until your next meal. Other sources of complex carbs would be potaoes,wholegrain bread,rice,vegetables.
The G.I. (glycemic index) is a measure of how different carbohydrates effect blood sugar levels. Carbohydrates that breakdown rapidly during digestion have a high glycemic index (all the simple carbs are high GI). again this would cause a high and a crash in energy levels. Carbs that digest slowly release sugar into the blood stream at a slower rate therefore avoiding the energy spike. This is important to diabetics who would look to have stable blood glucose levels. Now there are many that believe that high GI carbs should be completely avoided as they induce large releases of inulin which could 1. lead to fat storage and 2. lead to diabetes over time. There is much debate on the matter. I believe That both high and low gi carbs have there place. high before/during or straight after workout and low gi for all other meals.
As for ammounts of carbs this would need to tailored to the individual. as a rough guide i have 100g of complex carbs with breakfast then i workout. I then take a shake with 80g of high GI simple carbs straight after. an hour later i would have another 80g complex carbs. the rest of the day i avoid carbs and eat pro/fat meals only, All my carb meals contaian protein too of course. This suits me but will not suit everyone!
As for ratios you are talking about macros im guessing. Again these should be tailored to the individual depending on how ones body handles the different ratios. As a rough guide i try to eat 40% of my cals in carbs 40% in protein and 20% in fat. protein and carbs are both 4 cals per gram, fat is 9 cals.
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03-08-2008, 08:16 AM #59
That diet looks to be extemely low in cals. that may be your problem. when dieting down to sub 10% the body fights against you. thats why its good to reduce cals slowly over time so that you can keep giving to body a little kickstart to get it fat burning again. here you are kind of painted into a corner. You have not lost the ammount of fat you wanted too and your diet is in danger of being so low in cals that you are catabolic (wasting muscle)
If 100g of oats makes you feel bloated then i would split it between breakfast and the meal pre workout. I would increase cardio to induce more fat burning. I would look at fat burning supps. I would add a further 30 or so grams of EFAs as they are very low in this diet.
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03-08-2008, 08:28 AM #60
Thanks boss,much respect.
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03-08-2008, 08:36 AM #61
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03-08-2008, 08:44 AM #62
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03-08-2008, 09:11 AM #63
Hey PB, you mentioned complex cards includes oats and other things such as whole wheat/oat bread..could the equivelant amount of carbs in oats be replaces with toast?.....curious what you thoughts are as oats are about the one thing I have always had trouble keeping down.
Thanks in advance, plan on taking GGalin's diet and revising it to fit my goals, stats, etc.
EVERYTIME I read one of your threads I learn something, thanks again!!!
Adam
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03-08-2008, 09:14 AM #64
Once again, great information. Thank you Beast for all the help!
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03-08-2008, 09:39 AM #65
yes they could be replaced but personally I would not. For many years we have totally over consumed wheat. This has lead to many suffering intolerance to it. It is also processed which removes vital nutrients and usually raises the GI value compared to a whole grain like oats. how about brown rice or sweet potatoes? both are an excellent low gi source of complex carbs. sweet potatoes are great when cut into chips and oven cooked with a little oil glaze and some herbs and garlic!
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03-08-2008, 11:01 AM #66
I'll give them a try....thanks again
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03-08-2008, 11:54 AM #67
**edit**
Last edited by aer_vlad; 08-21-2011 at 09:15 PM.
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03-08-2008, 11:59 AM #68
I eat my oats with hot water and then when its truly oatmeal at a tsp or 2 of brown sugar ( 4 carbs per tbs) just so its edible for me. Tastes great.
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03-08-2008, 12:19 PM #69
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03-08-2008, 03:24 PM #70
I'm 22, but maybe you'll help me too. I turned to AAS because the only way for me to gain was by eating like a cow, so I got realy fat over the muscle - pushed me up to like 16, 17% bf. which is ok temporarily, but when I went to cut i lost more muscle than fat.
here's my bulking diet
meal 1: 2 servings oats, weight gain shake (100g carbs, 50g prot), EFAs
meal 2: 12oz hormone-free steak, 1 cup brown rice
workout
PWO - weight gain shake (100g carbs, 70g prot)
meal 3: 2 cans tuna w/ spinach
meal 4: 8oz chicken breast, PBJ
meal 5: 2 lean burger patties w/ cheese
meal 6: 1/2 lb or salmon, 2tbsp natty pb
meal 7: Pro5 protein shake (70g prot, 15g carb)
I work 30 hours/week and go to school so that's the best i can do. Every1 hates some food or another...I hate eggs unfortunately.
I also drink ~gallon of water, 4-5 cups of milk a day. It's a crappy diet but so far it works better than anything else I've tried. You know some easy improvements to make??
You rock beast
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03-08-2008, 03:48 PM #71
o sorry, macros
~350-400g carbs daily
~ 300-350g protein
~60g
35-3700 cal/day
22
5'8''
180lb
11%BF
supps: multi vit, glutamine, EFA,Last edited by RapaciousShark; 03-08-2008 at 05:45 PM.
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03-08-2008, 03:55 PM #72Banned
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this is a great thread lots of people drink away the results they caould get on the weekends
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03-08-2008, 06:04 PM #73
**edit**
Last edited by aer_vlad; 08-21-2011 at 09:15 PM.
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03-08-2008, 08:21 PM #74
Well PB, I really don't know what to say about this you are doing. The only word that pops to mind is OUTSTANDING. Much respect brother. I almost feel bad to be giving you the extra work lookin at my diet, but I could really use some tips from you regarding my cutting diet. I checked my caloric needs to cut and have reached a number of around 2100kcal daily. Check my diet.
Meal 1: 2 weetabix bars/ 1 scoop of whey/ 6egg whites
35g protein/ 28g CH/ 2g fat = 266 Kcal
Meal 2: 35g whey/ 1 tbs flaxseed oil
35 Protein/ 14g fat = 266 Kcal
Meal 3: 225g chicken breast/ Green veggies or veggie soup
35g Protein = 140kcal
Meal 4: 35g whey/ 1 tbs flaxseed oil
35g Protein/ 14g fat = 266 Kcal
Meal 5: 75g oats/ 1 scoop whey
(Pre-workout) 35g Protein/ 50g CH/ 5g fat= 385 Kcal
Meal 6: 50g whey/ 30g Vitargo
(Post-workout) 50g Protein/ 30g CH= 320 Kcal
Meal 7: 225g Chicken breast/ Green veggies or veggie soup
35g Protein= 140 Kcal
Meal 8: 35g casein/ 1 tbs flaxseed oil
35g Protein/ 14g fat= 266 Kcal
This makes up a total of 2050 Kcal divided this way:
55% protein/ 22% CH/ 23% fat
I know I have too many shakes but my professional life does not allow for a meal in between the main meals so this is how I can arrange myself.
My questions are:
- Are my carbs well divided? I mean, since I workout late in the day I chose to have them at breakfast, most of them before workout and only a minimum post workout since that meal will take place at around 8:30 pm.
- Should I have a protein/ fat breakfast and have all my carbs in the meals that surround the workout?
- How do you think I should cycle my carbs? I know my body does not react well to them. Being the presented diet my diet on workout days I would be naturally cycling carbs when I don’t workout since I would only have another carb meal besides breakfast, and once a week I will have a high carb day having low GI carbs for lunch and dinner and pointing at a cheat meal per week.
Thank you for your time and keep up being one of the most productive members here at AR.
HugoLast edited by hugovsilva; 03-09-2008 at 12:02 AM.
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03-08-2008, 10:39 PM #75New Member
- Join Date
- Jul 2007
- Posts
- 25
i need help with my diet. i weigh 135lbs. i don't need exact specifics just what i could do better / change.
Supplements:
multivitamin every morning
Vitamin C every morning and every night
Breakfast:
Glass of Orange Juice
Bowl of Cereal ( Cheerios )
Two Peices of toast with Jam
Lunch:
Sandwiches etc. always changes and not well documented
Dinner:
Steak
Mashed Potatoes
Vegetables
Milk
i have protein shake mix but i never drink it.
thanks.
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03-08-2008, 11:05 PM #76
You want to avoid inflammation. I wouldn't go to the extent of encouraging anti-inflammatories but they have their medical uses. It also depends on where the inflammation is. I would not stress to much about anti-inflammatories unless you suffer from some auto-immune disorder or any other medical reason.
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03-09-2008, 01:26 PM #77
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03-09-2008, 01:36 PM #78
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03-09-2008, 01:46 PM #79
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03-09-2008, 01:48 PM #80
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