Free diet help from beast.

[chlorine]

PB, again thanks for taking the time to critique the diets of those who choose to post them. This is my first post as I normally come to this forum just to browse but this thread made me sign up.

I am currently 22 years old, 5'9" and about 178lbs. I am lean, I have a 32" waiste and if I had to guess I'd be around 12-13% BF. I have always been lean and have had trouble putting on weight (actually I say that because in my earlier years I did not follow any diet - I do have a naturally smaller frame, shoulders, smaller wrists, etc). 6 weeks ago I started my first cycle after a few years of training to put on some lean muscle mass. I started around 170 so I have gained a modest amount even though I have been sick for the past week and haven't been able to hit the gym or even stick to my diet. I am currently on my 6th week of 350mg/wk Test Enth, which I shoot two times weekly @ 175mg. I am also running some arimidex @ .25mg ED.

I'll be the first one to admit my initial diet is nowhere near perfect and I did rely on the shakes too much for convenience purposes. Since stumbling across this post, I have modified it and now I am seeking your valuable input.

Here is my modified diet:

Meal 1 (9:00-10:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 1 cup oats [342c,60c,13p,6f]
• 1 scoop whey [120c,3c,24p,1f]
• 1 tablespoon flax [120c,0c,0p,14f]
Total = 704c, 66c, 63p, 21f

Meal 2 (12:00-1:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
Total = 390c, 52c, 44p, 1f

Meal 3 (3:00-4:00pm):
• 2 cans chunk light tuna [240c,0c,60p,2f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 cup broccoli
Total = 450c, 52c, 64p, 2f

Meal 4 (5:30-7:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f]
Total = 510c, 52c, 44p, 15f

Meal 5 (8:30-10:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f]
Total = 510c, 52c, 44p, 15f

Meal 6 - PWO: (11:00pm):
• 2 scoops whey [240c,6c,48p,2f]
• 80 grams dextrose [320c,80c,0p,0f]
Total = 560c, 86c, 48p, 2f

Meal 7: (1:30-2:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 2 tablespoons peanut butter [200c,6c,6p,16f]
Total = 322c, 9c, 32p, 16f

===============================================
Grand Total:
Calories – 3446
Carbohydrates – 369
Protein – 339
Fat – 72

This is obviously for a workout day (I normally go to the gym anywhere from 9-10pm). What are your thoughts? I feel as thought I have too many carbs in here. How would you modify this and structure it out for a non-workout day?

Thanks again PB, your input is much appreciated!

Cl.

[perfectbeast2001]

sorry to all those waiting. i have been working extra hours this week due to the bank holiday weekend. Will get some diet stuff done tomorrow now its quieter. Patience!

[GettinRipped20]

Hey PB. Im a new member here only been lifting for about 6 months now. Im 20 6' 150lbs and want to put on some mass. Its naturally been hard for me to gain weight so maybe a good high calorie will help the process along. Dint really have a diet when I was lifting which is probly why I dint see any results. Im looking to gain some mass/muscle and a buddy of mine gave me a diet to start and I want you to check it out for me when you get a chance. Im also open to suggestions if you have any?

10:30am -- 1 cup oatmeal, 8 egg whites, One scoop protein powder, 2pieces toast
11:45am -- 1 meal replacement drink. He said use lean mass matrix
1:45pm -- 8 ounce chicken breast, 1 cup brown rice, 1 cup mixed veggies
3:45pm -- 1 meal replacement drink
5:45pm -- 1 8 ounce sirloin steak, 1 potato, 1 cup steamed broccoli
6:30pm -- 1 creatine drink he told me to try Dymatize Xpand
7:00pm -- weight train
8:20 -- post workout drink with 50grams protein, 80 grams quick acting carbs
10:20-- 1 small serving of oatmeal, 6 egg whites, 1/2 scoop protein powder.

Now does this diet sound right? How many calories should this give me? Im shooting for at least 3000. I would like to be around 3500. What protein powders should I buy? Instead of meal replacement drinks would you suggest eating whole foods instead if so what should I try? Also any other supplements that you would recomend me add into this diet? Im open to suggestions I need to try and get this diet stuff on lock down.

[perfectbeast2001]

I read your thread on were you are offering some diet advise , well im
new here and would like some help if possible . Im not under 21 like you
said though so i would understand if that is your rule .
well im 25yrs old weight is about 212 im 5'7". my body fat is around
25-30%. i was really phisicaly active till i left the military in 2007 . i
went from 175 lean and cut to 212 fat boy . i would like to get some
muscular definition and maybe shed some fat off. I have done some reserch and i
have learn some stuff , i need 400g of protein ,100-150g of carbs , and
small amount of fat as possible . The only problem i have is eating that up
into 8 melas a day , i dont know were to start . I also want to start a cyle,
i was doing a lot of research i found this from the adverising site on this
forum and would like you expert opinion
http://www.buysteroids.com/growth-ho...-pgh-p-38.html .
Any help will be greatly apreciated .

Thanks

SEMPER-FI

okwell ill happily give some diet advice but i dont want to talk about sources in this post or cycle advice. this thread is simply for people looking to sort there diets out instead of relying on AS.
The diet ideas you put forward are very vague. and i certainly do not believe that enough of the right fat is obtained through protein alone.
based on the stats given your maintenance cals are 3024 per day. I would start cutting not by reducing cals but by sticking at this number and just doing 30mins of pre breakfast cardio a day. After 2 weeks cals can be reduced by 200ed.
here is a cutting diet i used successfully myself which fits your calorific needs.
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 Mince 200g (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.

[MartínFierros]

Hey perfect...which are your suggestions for hard gainers...I've read the stickies here but I'd like to know your opinion.

Im just working on a new diet.

Thanks a lot

[MartínFierros]

I should have given my stats i'm 36, 5'6'' 169lbs bf 8%.

My harris benedit caloric intake is 2.476k. Last diet I was eating more o less 3000k daily and no visible result.

[schiz]

Hi bro

Good to see somebody in your condition helping out. Respect for that.

Ive posted some pics in the pics forum :

New member pics

height 5'9" waist 38"

I was wondering if i could get some help please.

I'm looking to cut my body fat right down to about 15 % before I start to bulk with muscle.

I am a recovering schizophrenic. Have been out the gym for 5 years ( due to medication )

My diet at the moment is CRAP - im having 6 cups of teas / day plus 2 take aways a day and no breakfast ( I said it was CRAP ! ).

I need a complete revamp. I'm planning to have 6 meals a day plus 4 litres water a day.

EAch meal will consist of 40g of protein/some EFA's/some fibrous veg.

AM i right in following this approach with out any carbs ?

I'm still working on my workout/cardio routine - will post up in the relevant forum.

Thanks in advance for any help you provide me with.

Schiz

[scarface007]

okwell ill happily give some diet advice but i dont want to talk about sources in this post or cycle advice. this thread is simply for people looking to sort there diets out instead of relying on AS.
The diet ideas you put forward are very vague. and i certainly do not believe that enough of the right fat is obtained through protein alone.
based on the stats given your maintenance cals are 3024 per day. I would start cutting not by reducing cals but by sticking at this number and just doing 30mins of pre breakfast cardio a day. After 2 weeks cals can be reduced by 200ed.
here is a cutting diet i used successfully myself which fits your calorific needs.
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 Mince 200g (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.

Thank you for taking the time to help me out .There aint that many people out there that are willing to help someone they dont even know , once again thank you .

Semper-fi

[perfectbeast2001]

PB, again thanks for taking the time to critique the diets of those who choose to post them. This is my first post as I normally come to this forum just to browse but this thread made me sign up.

I am currently 22 years old, 5'9" and about 178lbs. I am lean, I have a 32" waiste and if I had to guess I'd be around 12-13% BF. I have always been lean and have had trouble putting on weight (actually I say that because in my earlier years I did not follow any diet - I do have a naturally smaller frame, shoulders, smaller wrists, etc). 6 weeks ago I started my first cycle after a few years of training to put on some lean muscle mass. I started around 170 so I have gained a modest amount even though I have been sick for the past week and haven't been able to hit the gym or even stick to my diet. I am currently on my 6th week of 350mg/wk Test Enth, which I shoot two times weekly @ 175mg. I am also running some arimidex @ .25mg ED.

I'll be the first one to admit my initial diet is nowhere near perfect and I did rely on the shakes too much for convenience purposes. Since stumbling across this post, I have modified it and now I am seeking your valuable input.

Here is my modified diet:

Meal 1 (9:00-10:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 1 cup oats [342c,60c,13p,6f]
• 1 scoop whey [120c,3c,24p,1f]
• 1 tablespoon flax [120c,0c,0p,14f] I do not like adding fat sources to big carb meals but some like too. Other than that looks good
Total = 704c, 66c, 63p, 21f

Meal 2 (12:00-1:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
Total = 390c, 52c, 44p, add flax here. brown rice is low gi so should affect fat storage due to raised insulin levels too much

Meal 3 (3:00-4:00pm):
• 2 cans chunk light tuna [240c,0c,60p,2f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 cup broccoli
Total = 450c, 52c, 64p, 2f as above

Meal 4 (5:30-7:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f] Use flax or natural wholefood sources such as nuts (about 15g) or half an avocado
Total = 510c, 52c, 44p, 15f

Meal 5 (8:30-10:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f] drop the fat here and use white rice for some pre workout energy
Total = 510c, 52c, 44p, 15f

Meal 6 - PWO: (11:00pm):
• 2 scoops whey [240c,6c,48p,2f]
• 80 grams dextrose [320c,80c,0p,0f]
Total = 560c, 86c, 48p, 2f good

Meal 7: (1:30-2:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 2 tablespoons peanut butter [200c,6c,6p,16f]
Total = 322c, 9c, 32p, 16f good

===============================================
Grand Total:
Calories – 3446
Carbohydrates – 369
Protein – 339
Fat – 72

This is obviously for a workout day (I normally go to the gym anywhere from 9-10pm). What are your thoughts? I feel as thought I have too many carbs in here. How would you modify this and structure it out for a non-workout day?

Thanks again PB, your input is much appreciated!

Cl.

Hey buddy diet looks great for a hard gainer. carbs are definately needed if you are having trouble gaining mass. The only change i would make would be to miss the post workout shake and use brown rice in the pre workout meal. keep us posted on how you get on. looks like you will do well.

[perfectbeast2001]

Hey PB. Im a new member here only been lifting for about 6 months now. Im 20 6' 150lbs and want to put on some mass. Its naturally been hard for me to gain weight so maybe a good high calorie will help the process along. Dint really have a diet when I was lifting which is probly why I dint see any results. Im looking to gain some mass/muscle and a buddy of mine gave me a diet to start and I want you to check it out for me when you get a chance. Im also open to suggestions if you have any?

10:30am -- 1 cup oatmeal, 8 egg whites, One scoop protein powder, 2pieces toast too much protein here. your body will not use it all at once, drop the toast
11:45am -- 1 meal replacement drink. He said use lean mass matrix not good eat real food they are just whey + sugar eat some chicken and veg with desert spoon of flax
1:45pm -- 8 ounce chicken breast, 1 cup brown rice, 1 cup mixed veggies good add desert spoon of flax
3:45pm -- 1 meal replacement drink have the 5.45 meal here and add a desert spoon of flax
5:45pm -- 1 8 ounce sirloin steak, 1 potato, 1 cup steamed broccoli drop this meal
6:30pm -- 1 creatine drink he told me to try Dymatize Xpand ok but also drink your MRP shake at this time too
7:00pm -- weight train
8:20 -- post workout drink with 50grams protein, 80 grams quick acting carbs good
10:20-- 1 small serving of oatmeal, 6 egg whites, 1/2 scoop protein powder. good

Now does this diet sound right? How many calories should this give me? Im shooting for at least 3000. I would like to be around 3500. What protein powders should I buy? Instead of meal replacement drinks would you suggest eating whole foods instead if so what should I try? Also any other supplements that you would recomend me add into this diet? Im open to suggestions I need to try and get this diet stuff on lock down.

You are right to look for around 3000 cals. I dont know how many you have here but you can spend 30 mins at calorieking.com and find out all the cals and macros. I made a couple of little changes which i think will help. there is a time and a place for MRPs and pre workout is a good one. Having them for randon meals will add fat due to there high GI and high fat nature.

[perfectbeast2001]

I should have given my stats i'm 36, 5'6'' 169lbs bf 8%.

My harris benedit caloric intake is 2.476k. Last diet I was eating more o less 3000k daily and no visible result.

I would shoot for 3500 clean cals if you are finding it hard to gain. I also like to advise hard gainers to split there carbs throughout the day and eat more of them than someone who easily stores fat. I would shoot for around 50g of carbs from complex sources for each meal and also taking in a carb shake with 40g during workout and a PWO shake with 80g of simple carbs. Add whey to the post WO shake too. I would look for about 60-70g of fat from mostly EFAs (***** 3 especially) and the rest of the cals in protein. If you struggle to gain after 3 weeks then add 10g of carbs to every meal and see how you get on.

[perfectbeast2001]

Hi bro

Good to see somebody in your condition helping out. Respect for that.

Ive posted some pics in the pics forum :

New member pics

height 5'9" waist 38"

I was wondering if i could get some help please.

I'm looking to cut my body fat right down to about 15 % before I start to bulk with muscle.

I am a recovering schizophrenic. Have been out the gym for 5 years ( due to medication )

My diet at the moment is CRAP - im having 6 cups of teas / day plus 2 take aways a day and no breakfast ( I said it was CRAP ! ).

I need a complete revamp. I'm planning to have 6 meals a day plus 4 litres water a day.

EAch meal will consist of 40g of protein/some EFA's/some fibrous veg.

AM i right in following this approach with out any carbs ?

I'm still working on my workout/cardio routine - will post up in the relevant forum.

Thanks in advance for any help you provide me with.

Schiz

Hey buddy. Well i would not advise such low carbs, there really is no need to cut them that low to see results and you will feel crappy all the time. If you are carb sensitive (i am) then the most important thing is the timing of your carb intake. The body needs them for breakfast then pre and post workout. The other meals can be just pro fat with some greens. I would advise you follow a diet like the one posted to scarface above, It is high pro low carb and produced good results for me in terms of max fat loss with the least muscle wastage.

[MartínFierros]

I would shoot for 3500 clean cals if you are finding it hard to gain. I also like to advise hard gainers to split there carbs throughout the day and eat more of them than someone who easily stores fat. I would shoot for around 50g of carbs from complex sources for each meal and also taking in a carb shake with 40g during workout and a PWO shake with 80g of simple carbs. Add whey to the post WO shake too. I would look for about 60-70g of fat from mostly EFAs (***** 3 especially) and the rest of the cals in protein. If you struggle to gain after 3 weeks then add 10g of carbs to every meal and see how you get on.

It's admirable you here helping people. I really appreciate it. I'll take your suggestions. When i finish the diet, i'll post it here.

[tjpatrick1987]

Hey Beast you left me a post about two months ago about being a hard gainer....I was 6'1 125ld and now i am 140lb and still making gains.... THIS GUY GOT HIS OWN FAN CLUB!!!!!!!!

[jnewton86]

hey beast, im a new member looking for some nutrition advice. i dont intend to start AS until i get my nutrition in order and get lean. im having some trouble figuring out what to eat before bed , and had a question about a current food i eat.

Before bed, I typically eat 1 bowl of Kashi Go Lean cereal.
280 cal
60g carbs
2g fat
26g protein
12g sugar

I know I need to eat something that is slow digesting, some type of complex carb, i was doing baked potatoes for awhile but that's burnt out.

Question about my current food- healthy choice french bread pizza. I've picked em because their a quick eat and easy to make, what do you think?

350 cal
4.5g fat
54g carb
5g sugar
22g protein

[NeedAnabolics]

Ok I'm 5'9" Weigh about 170lbs, 31inch Waist, 13-14% body fat. I'm trying to build a healthy life style and build naturally now that Im 20 yrs old. I work from 8am-8pm at a dealership. I've been eating this food on my diet for a month straight, no cheat days or meals and i'm seeing improvement but if I'm going to work this hard to build I better at least know for sure i have a descent diet. I want to have an awesome diet. I'm looking at the Milo Sarcev videos right now to help me. I really want to get it down and continue naturally without AS until its time, but that'll come later on. Any responses are appreciated and i'll be checing for responses, thank you.


Breakfast: 9am Carbs/ Protein/Calories/Fat
¾ Cup Oatmeal 105/12/510
Whey Protein Meal Replacement (na/45/290/na)
1 Banana 18/1/110

Lunch: 12pm
2 Sandwiches w/ Whole Wheat Bread and Turkey
(Bread 104/24/480)
(Turkey na/20/na)
1 Can of Beans 68/21/350/2
1 Cup of Vegetables

Snack: 4-5pm
¼ Cup Oatmeal 35/4/170
1 Can of Tuna 0/32/150/1.5
¼ Cup of Raisins 31/1/130/0

Dinner: 9pm Variations
½ Cup Rice na/8/340
1 Chicken Breast 0/32/160/2
3 Servings of Shrimp
1 Serving of Ground Beef 96/4
1 cup of vegetables

Night Snack 11pm
Whey Protein Meal Replacement (na/45/290/na)

[NeedAnabolics]

Carbs 438/ Protein 210 / calories 3150,

Calculations are estimated, I want to get cut, just by looking at my calculations I see alot of work that needs to be done.

[hugovsilva]

Hey Beast. Nice work over here, really admirable.

If you could answer me 2 simple questions I would appreciate it.

Let's suppose I am on a cutting phase and have the chance to do a AM cardio session on empty stomach:

- What would be a good carb source after this session? High GI or low GI?

- If I don't workout for the rest of the day should I have any other meal with carbs or make this a vey low carb day?

Thanks,
Hugo

[perfectbeast2001]

Hey Beast you left me a post about two months ago about being a hard gainer....I was 6'1 125ld and now i am 140lb and still making gains.... THIS GUY GOT HIS OWN FAN CLUB!!!!!!!!

great to hear that its going well mate. its easy making a diet but the hard part is actually stickingto it. keep going mate and if you have gained then look at increasing cals by 100-200 every day as you will need to increase them to continue growing. all the best

[perfectbeast2001]

hey beast, im a new member looking for some nutrition advice. i dont intend to start AS until i get my nutrition in order and get lean. im having some trouble figuring out what to eat before bed , and had a question about a current food i eat.

Before bed, I typically eat 1 bowl of Kashi Go Lean cereal.
280 cal
60g carbs
2g fat
26g protein
12g sugar

I know I need to eat something that is slow digesting, some type of complex carb, i was doing baked potatoes for awhile but that's burnt out.

You need something slow digesting but not carbs. carbs are great during the day as they are used readily by our bodies to provide energy. Energy is not needed at night so there are much better food choices out there. i would eat a pro/fat meal late at night. this could be steak or lamb or cottage cheese. you could add nuts,avocado or flax if you wished to increase the fat. Personally i have 150g steak mince with 15g of nuts (unsalted) and a squirt of low sugar ketchup!

Question about my current food- healthy choice french bread pizza. I've picked em because their a quick eat and easy to make, what do you think?

350 cal
4.5g fat
54g carb
5g sugar
22g protein

add a breast of chicken and would be good pre or PP workout. Dont like the idea of simple carbs any other time really. Personally i would avoid all pre packed foods and make your own. many of the vital nutrients are lossed or degraded when food is processed and also many horrible chemicals are added. buy some wholemeal pizza bases and organic passata and cheese then top with lean meat and seasoning.

[dedic8ed1]

From a glance here's my new diet/Suggest away.

What do you think?

[jnewton86]

thanx for the help beast, much appreciated. i anticipated that in response to processed food. much respect

[GCgainer]

Thanks Beast!!!! I preach this all the time when people want to know how to get big or ripped. Its frustrating when you talk about diet but all they want to hear about is what I take and how I work out.

[Maverick_J8]

Hey PerfectBeast, Resp3ect for what you're are doing here. Advice and knowledge is appreciated.

Here is my current diet which I am using for maintenance. Depending on my goals, I will either add, or reduce. I have also put this together from resources in this thread whilst using my own preferences.

STATS:

22
5' 9"
150LBS
7% B/F


Here it is:

MEAL 1

6 egg whites, 1 yolk
1 whey shake
1 cup oats

44g Protein/50g Carbs/3g Fat


MEAL 2

170g chicken breast
1 cup brown rice
1 tbsp Udo's oil

50g Protein/45g Carbs/10g fat


MEAL 3

Tuna
4 egg whites, 1 yolk
1 cup brown rice

45g Protein/45g Carbs/3g Fat


MEAL 4

170g chicken breast
1 cup brown rice
1 tbsp Udo's oil

50g Protein/45g Carbs/10g Fat


MEAL 5

Tuna
1 cup brown rice
fresh veg

30g Protein/45g Carbs


MEAL 6

6 egg whites, 1 yolk

20g Protein/3g Fat


BEFORE BED

ON's 100% casein shake

23g Protein/4g Carbs/1g Fat


Thanks bro

[Mad RR]

perfectbeast2001, I'm looking for a little help to put on some size. I'm currently 5'5 130 7% body fat. I've gained 12 cleans pounds of in a year. I was 118 last year at 7% body fat. I want to shoot for 3000 calories a day to try to bulk up some. How many meals should I be spreading that out through? What should I be eating that is farly clean? Any advice is appreciated.

[oker]

Beast, would you possibly have time to critique the following diet for bulking? Cheers in advance bro. Weight 90 kg body fat is around 20 % - 5 11" tall. I want to bulk but not sure if I should be doing that with my current BF%. Any suggestions bro?

Meal 1: Pro/Carb - 7:00

6 Egg Whites, 1 Scoop Of Whey Protein, Rice

Meal 2: Pro/Fat – 9:00
Chicken, veggies, slice of cheese or peanut butter

Meal 3: Pro/Carb – 11:00

Chicken Breast, 1 cup Brown Rice

Meal 4: Pro/Fat – 1:00

2 pieces of fish (silver fish, small), 1 Tbsp Full Fat Mayonnaise, salad or veg

Workout

Meal 5: PWO Nutrition – 3:00

2 Scoops Whey Protein /80g of Dextrose

Meal 6: PPWO – 5:00

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

Meal 7: Pro/Fat – 7:30

6 egg whites, cottage cheese

Meal 8: Before Bed 9:30

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

PS borrowed this from a sticky just changed a little

[perfectbeast2001]

Ok I'm 5'9" Weigh about 170lbs, 31inch Waist, 13-14% body fat. I'm trying to build a healthy life style and build naturally now that Im 20 yrs old. I work from 8am-8pm at a dealership. I've been eating this food on my diet for a month straight, no cheat days or meals and i'm seeing improvement but if I'm going to work this hard to build I better at least know for sure i have a descent diet. I want to have an awesome diet. I'm looking at the Milo Sarcev videos right now to help me. I really want to get it down and continue naturally without AS until its time, but that'll come later on. Any responses are appreciated and i'll be checing for responses, thank you.


Breakfast: 9am Carbs/ Protein/Calories/Fat
¾ Cup Oatmeal 105/12/510
Whey Protein Meal Replacement (na/45/290/na)
1 Banana 18/1/110

Lunch: 12pm
2 Sandwiches w/ Whole Wheat Bread and Turkey
(Bread 104/24/480)
(Turkey na/20/na)
1 Can of Beans 68/21/350/2
1 Cup of Vegetables

Snack: 4-5pm
¼ Cup Oatmeal 35/4/170
1 Can of Tuna 0/32/150/1.5
¼ Cup of Raisins 31/1/130/0

Dinner: 9pm Variations
½ Cup Rice na/8/340
1 Chicken Breast 0/32/160/2
3 Servings of Shrimp
1 Serving of Ground Beef 96/4
1 cup of vegetables

Night Snack 11pm
Whey Protein Meal Replacement (na/45/290/na)

Hey buddy. Well i really dont like the diet plan here. There is not enough meals in my opinion and the ones that are there are not nutritionally balanced. For example you are getting virtualll no omegs 3s and the protein looks low. An MRP at bedtime is also a bad idea if cutting as there are really no need for late night carbs especially from maltodextrin (the carb source of most MRPs)


I would try this which is around the same cals as you mention but it is timed better and contains the right nutrients.

Pre Cardio (about 4AM) - 2scoop whey casein (cal224, carb5, pro46, fat3) TOTALS – cal224, carb5, pro46, fat3
Meal 1 - 6 egg whites (cal 96, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 503, carbs 53 pro 53, Fat 6.5
Meal 2 - Oats 40g (cal150 carb25 pro6 fat2) 2 scoop whey (cal224, carb5, pro46, fat3),. Banana (cal105 carb27 pro1 fat). TOTALS - Cal 479, carbs 57, pro 53, fat 5 this meal could be belnded into a thick shake if needed.

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Dextrose 80g (cal320 carb80) TOTALS – Cal530, carbs80, pro46 fat 3

PPWO - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 60g (cal150 carb25 pro6 fat2) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal407 carbs27 pro60 fat4

meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10

Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10


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

DAILY TOTAL Cal 3126 Carbs 198 Protein 429 fat 56

[perfectbeast2001]

Hey Beast. Nice work over here, really admirable.

If you could answer me 2 simple questions I would appreciate it.

Let's suppose I am on a cutting phase and have the chance to do a AM cardio session on empty stomach:

- What would be a good carb source after this session? High GI or low GI?
I would have a mix of both like oats with a spoon of honey and some dried apricots or a banana.

- If I don't workout for the rest of the day should I have any other meal with carbs or make this a vey low carb day? if you are carb sensitive then that may be a good idea, If you have a low carb day then here is the place to do it.

Thanks,
Hugo

hope that is of help,

[perfectbeast2001]

From a glance here's my new diet/Suggest away.

What do you think?

done

[perfectbeast2001]

Hey PerfectBeast, Resp3ect for what you're are doing here. Advice and knowledge is appreciated.

Here is my current diet which I am using for maintenance. Depending on my goals, I will either add, or reduce. I have also put this together from resources in this thread whilst using my own preferences.

STATS:

22
5' 9"
150LBS
7% B/F


Here it is:

MEAL 1

6 egg whites, 1 yolk
1 whey shake
1 cup oats

44g Protein/50g Carbs/3g Fat


MEAL 2

170g chicken breast
1 cup brown rice
1 tbsp Udo's oil

50g Protein/45g Carbs/10g fat


MEAL 3

Tuna
4 egg whites, 1 yolk
1 cup brown rice

45g Protein/45g Carbs/3g Fat


MEAL 4

170g chicken breast
1 cup brown rice
1 tbsp Udo's oil

50g Protein/45g Carbs/10g Fat


MEAL 5

Tuna
1 cup brown rice
fresh veg

30g Protein/45g Carbs


MEAL 6

6 egg whites, 1 yolk

20g Protein/3g Fat


BEFORE BED

ON's 100% casein shake

23g Protein/4g Carbs/1g Fat


Thanks bro

looks fine to me mate i would happily use that diet plan. Well done. Now you just need to work out the macros and cals so you can tweak it as you go. I would save each diet after you tweak it so later on down the line you can use them again if needed.

[perfectbeast2001]

perfectbeast2001, I'm looking for a little help to put on some size. I'm currently 5'5 130 7% body fat. I've gained 12 cleans pounds of in a year. I was 118 last year at 7% body fat. I want to shoot for 3000 calories a day to try to bulk up some. How many meals should I be spreading that out through? What should I be eating that is farly clean? Any advice is appreciated.

look for 6 meals at least. Here is a generic diet i give to people starting out which will give you an idea of good healthy food sources that you can use and also shows the balance of macros.

CARBS

4 slices wholemeal bread
1 cup oats
1/2 cup brown rice (dry weight)
2 wholewheat bagels
1 cup wholewheat pasta (dry weight)
2 sweet potatoes
1 baked potatoe

PROTEIN

5 egg whites 1 yolk
130g chicken/lean pork/turkey/lean steak
1 can tuna
150g smoked salmon(no added fat with this meal)
1 cup light cottage cheese
150g smoked mackerel (no fat with this meal)
150g prawns
150g crab
200g cod or any white fish

FATS

1 TBsp ***** margarine
1 Tbsp Olive oil/flax oil
10 nuts any variety but not salted or roasted.
1/2 avocado
15 olives
25g cheese

eat 6 times a day. Pick one item from each food group to create a meal unless otherwise stated next to item. Add as much salad and veg as you like. Season with herbs and spices, chillies, garlic, soy sauce, vinegar and pickled veg as required.
No fruit juices, No alcohol, no sugar added to anything, check all lables if using sauce ect, look out for glucose, fructose, sucrose. Do not eat them
Diet soda only.
You may have one piece of fresh fruit with every meal. Limit use of bananas and other sweet exotics (strawberries are fine though). good portion sizes for fruit. 10 strawberries, 20 rasberries, 1 apple, 1 pear, 1 orange, 25 grapes, 1 banana, 1 peach, 2 plums.

Take 6 fish oil capsules every day. Take 2 multivits every day. Take 2000mcg vit C every day.

If you are weight training drink a protein shake before and after training with 1 scoop protein. Eat a banana before and after weight training. Do your cardio in the morn before eating anything at all.

[perfectbeast2001]

Beast, would you possibly have time to critique the following diet for bulking? Cheers in advance bro. Weight 90 kg body fat is around 20 % - 5 11" tall. I want to bulk but not sure if I should be doing that with my current BF%. Any suggestions bro?

Meal 1: Pro/Carb - 7:00

6 Egg Whites, 1 Scoop Of Whey Protein, Rice good

Meal 2: Pro/Fat – 9:00
Chicken, veggies, slice of cheese or peanut butter drop the cheese or PB and use deseert spoon of flax oil as this will give ***** 3 which is vital

Meal 3: Pro/Carb – 11:00

Chicken Breast, 1 cup Brown Rice make this a pro fat meal in fact use meal 4 here.

Meal 4: Pro/Fat – 1:00

2 pieces of fish (silver fish, small), 1 Tbsp Full Fat Mayonnaise, salad or veg this meal should be pro carb to fuel workout, Egg whites and oats or chicken and brown rice/sweet potao

Workout

Meal 5: PWO Nutrition – 3:00

2 Scoops Whey Protein /80g of Dextrose good

Meal 6: PPWO – 5:00

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked) good

Meal 7: Pro/Fat – 7:30

6 egg whites, cottage cheese this should be the before bed meal due to its slow digestion

Meal 8: Before Bed 9:30

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil you should eat meal above here and make this meal a pro fat with wholefoods such as chicken or tuna with flax and eat this at meal 7 time.

PS borrowed this from a sticky just changed a little

You need to work out the cals and macros too as guessing is no good. The lyout looks pretty good though.

[oker]

You need to work out the cals and macros too as guessing is no good. The lyout looks pretty good though.

Cheers beast, so no problem bulking with high body fat %? I just assumed I should get rid of the fat first before bulking. I worked out I need 3,300 cals for maintainance, thus how many more cals should I add to bulk, taking the previous into consideration?? Cheers again

PS missed the comments you made in teh diet - brilliant bro thanks

[FortKnox36]

Hey PB, thanks for taking the time to help everyone out.

My question is simple...

I have low testosterone right now due to poor PCT from b4. My test levels came back at 179 (normal range:270-1000).

So my question is...

Would it be better for me to cut or bulk? I dont wanna lose my muscle but I dont wanna gain fat.

I currently am only eating 3 carb meals a day and I will just post thos up for right now because I am running on a time crunch. All my other meals are pro/fat or just pro. Also I eat veggies throughout the day. I eat 8 meals a day. (every 2 hrs)

Meal 1: 6 egg whites/ 1 yolk and 1/2 cup oats

PW: 50 g maltodextrin (complex carbs)/30 g sugars from fruit/50g protein (whey)

PPW: Rice/Beans (50g carbs) and 1/2 of whole chicken

So should I add more carb/pro meals or keep where I am at?

Stats: age 21 BF%: 9 Weight: 193lbs

[perfectbeast2001]

Cheers beast, so no problem bulking with high body fat %? I just assumed I should get rid of the fat first before bulking. I worked out I need 3,300 cals for maintainance, thus how many more cals should I add to bulk, taking the previous into consideration?? Cheers again

PS missed the comments you made in teh diet - brilliant bro thanks

personally at 20% I would stick at maintenance and look to lose fat and you may even make some nice lean gains if you play your cards right! pre breakfast cardio for 30 mins daily and then stick to your maintenace cals.

[perfectbeast2001]

Hey PB, thanks for taking the time to help everyone out.

My question is simple...

I have low testosterone right now due to poor PCT from b4. My test levels came back at 179 (normal range:270-1000).

So my question is...

Would it be better for me to cut or bulk? I dont wanna lose my muscle but I dont wanna gain fat.

I currently am only eating 3 carb meals a day and I will just post thos up for right now because I am running on a time crunch. All my other meals are pro/fat or just pro. Also I eat veggies throughout the day. I eat 8 meals a day. (every 2 hrs)

Meal 1: 6 egg whites/ 1 yolk and 1/2 cup oats

PW: 50 g maltodextrin (complex carbs)/30 g sugars from fruit/50g protein (whey)

PPW: Rice/Beans (50g carbs) and 1/2 of whole chicken

So should I add more carb/pro meals or keep where I am at?

Stats: age 21 BF%: 9 Weight: 193lbs

as long as your protein levels are high enough you should be able to maintain using a low carb approach (i have and do). I would look towards running another PCT possibly more aggressive than the first. Try the Anthony Roberts PCT it will work wonders. Just maintain heavy training and your diet and all should be good mate.

[FortKnox36]

as long as your protein levels are high enough you should be able to maintain using a low carb approach (i have and do). I would look towards running another PCT possibly more aggressive than the first. Try the Anthony Roberts PCT it will work wonders. Just maintain heavy training and your diet and all should be good mate.

Thanks dude.

[Mad RR]

Take 6 fish oil capsules every day. Take 2 multivits every day. Take 2000mcg vit C every day.

If you are weight training drink a protein shake before and after training with 1 scoop protein. Eat a banana before and after weight training. Do your cardio in the morn before eating anything at all.

Thanks alot for all the advice and diet plan!! I have just a couple of questions though. I currently take Berverly Super-Pak vitimans. It's muti with fish oil also. Should I take extra fish oil along with my Bev. multi? Yes I am weight training and drink a protein shake after my workout and normally right before sleep. I guess I will also drink one before my workout and maybe cut out the one right before bed. Yes I always do my cardio on a empty stomach.

[perfectbeast2001]

Thanks alot for all the advice and diet plan!! I have just a couple of questions though. I currently take Berverly Super-Pak vitimans. It's muti with fish oil also. Should I take extra fish oil along with my Bev. multi? Yes I am weight training and drink a protein shake after my workout and normally right before sleep. I guess I will also drink one before my workout and maybe cut out the one right before bed. Yes I always do my cardio on a empty stomach.

I would add some more fish oil. the recommended dose is nowhere near enough in my opinion.

[oker]

personally at 20% I would stick at maintenance and look to lose fat and you may even make some nice lean gains if you play your cards right! pre breakfast cardio for 30 mins daily and then stick to your maintenace cals.

Cheers beast, how many cals roughly would you calculate my diet plan above?