Free diet help from beast.

[hugovsilva]

I would like to say something about this thread.

Beast is doing everybody a HUGE favor doing all this critique to the diets we plan. This is admirable because some people pay very good money to get this kind of help elsewhere and most of the times the information they get is not as solid as here.


I have been looking regularly at this thread and some guys just ask for advice without putting any work at all into planning. Please remember Beast does not get paid to do this and he is helping the community out in his free time, so if you want his help the least you can do is to make your own research, calculate your macros, and then post it here.
This will help everybody. It will help yourself because you are getting a better understanding of what Beast is telling you and you make his job easier by giving him all the info he needs to get your diet in check.

Lets just not only give Beast a round of applause but also make it a bit easier for him.

Hugo

[perfectbeast2001]

^im not here to do your maths for you....

[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.

Hey Prefect

This is my diet. I've worked a lot.

I'm not sure about the PWO.

You cannot trust in powders (proteins, carbs) in my country and they are very expensive so i worked out a diet with natural foods.

I took the suggestion you made to tjpatrickt1987. They helped me so much.

I'll add veg and fruits.

Thank you for your help...i really appreciate it.

Meal 1 Fat Prot Carbs Calories
50g Oats (3,80 6,30 33,70 165,00)
60g Potato (- 0,85 12,00 61,10)
150g Chicken breast (1,50 40,50 - 244,18)
2 Egg whites (- 8,00 - 25,00)
2 slices Wholemeal bread (2,00 4,30 20,00 117,00)

F7,30 P59,95 C65,70 K612,28

Meal 2
50g Oats (3,80 6,30 33,70 165,00)
60g Potato ( - 0,85 12,00 61,10)
2 slice Wholemeal bread (2,00 4,50 20,00 117,00)
150g Chicken breast (1,50 40,50 - 244,18)

F7,30 P52,15 C65,70 K587,28

Meal 3
50g Semolina ( - 5,00 37,00 171,00)
100g Sweet potato ( - 1,30 24,50 106,50)
1 slice Wholemeal bread (1,00 2,25 10,00 58,50)
250g Hake (raw) (3,40 42,50 - 202,50)
1 tbsp Flax oil (13,60 - - 120,22)

F18,00 P51,05 C71,50 K658,72

Meal 4
1/2 cup White rice (raw) (- 2,90 40,00 171,00)
1 slice Wholemeal bread (1,00 2,25 10,00 58,50)
120g Tuna (0,72 28,20 - 120,00)
2 Egg whites (- 8,00 - 25,00)
25g Walnuts (English) (15,00 3,50 4,58 160,41)

F16,72 P44,85 C54,58 K534,91

Meal 5
60g Wholemeal Spaghetti (raw) (0,84 8,50 42,20 197,22)
100g Sweet potato ( - 1,30 24,50 106,50
2 Egg whites (- 8,00 - 25,00)
150g Beef (sirloin) (10,05 43,33 - 270,00)

F10,89 P61,13 C66,70 K598,72

Meal 6
1/2 cup White rice (raw) ( - 2,90 40,00 171,00)
150g Mackerel (canned) (6,82 24,50 - 169,43)
50g Mozzarela cheese (10,60 10,58 1,76 141,00)
60g Ham cooked (3,00 10,80 - 72,00)

F20,42 P48,78 C41,76 K553,43

Total Fat 80,63 Prot 316,61 Carb 356,69 Cal 3502,59


PWO shake
200ml Skimmed milk 3,00 6,00 9,50 90,00
2 Bananas 1,00 2,00 54,00 210,00
1tbsp Honey - - 17,00 65,00
1 scoop Protein powder - 32,00 - 132,00

F4,00 P40,00 C80,50 K497,00

[NeedAnabolics]

Beast I appreciate your help! This thread has helped me alot because I've been scrolling through many of these posts and there is a variety of diets. Many of these guys have the same dimensions as I do so I am just comparing and adding stuff to my diet. I do have one more question. I have very oily skin so i try to stay away from the oils and peanut butters, So what is the main role of these flaxseed oils, coconut etc..?? If I do consume them should I consume less or at what times of the day? Or maybe I have to sacrafice a good looking body for a good looking face?!

[perfectbeast2001]

Hey Prefect

This is my diet. I've worked a lot.

I'm not sure about the PWO.

You cannot trust in powders (proteins, carbs) in my country and they are very expensive so i worked out a diet with natural foods.

I took the suggestion you made to tjpatrickt1987. They helped me so much.

I'll add veg and fruits.

Thank you for your help...i really appreciate it.

Meal 1 Fat Prot Carbs Calories
50g Oats (3,80 6,30 33,70 165,00)
60g Potato (- 0,85 12,00 61,10)
150g Chicken breast (1,50 40,50 - 244,18)
2 Egg whites (- 8,00 - 25,00)
2 slices Wholemeal bread (2,00 4,30 20,00 117,00)

F7,30 P59,95 C65,70 K612,28

Meal 2
50g Oats (3,80 6,30 33,70 165,00)
60g Potato ( - 0,85 12,00 61,10)
2 slice Wholemeal bread (2,00 4,50 20,00 117,00)
150g Chicken breast (1,50 40,50 - 244,18)

F7,30 P52,15 C65,70 K587,28

Meal 3
50g Semolina ( - 5,00 37,00 171,00)
100g Sweet potato ( - 1,30 24,50 106,50)
1 slice Wholemeal bread (1,00 2,25 10,00 58,50)
250g Hake (raw) (3,40 42,50 - 202,50)
1 tbsp Flax oil (13,60 - - 120,22)

F18,00 P51,05 C71,50 K658,72

Meal 4
1/2 cup White rice (raw) (- 2,90 40,00 171,00)
1 slice Wholemeal bread (1,00 2,25 10,00 58,50)
120g Tuna (0,72 28,20 - 120,00)
2 Egg whites (- 8,00 - 25,00)
25g Walnuts (English) (15,00 3,50 4,58 160,41)

F16,72 P44,85 C54,58 K534,91

Meal 5
60g Wholemeal Spaghetti (raw) (0,84 8,50 42,20 197,22)
100g Sweet potato ( - 1,30 24,50 106,50
2 Egg whites (- 8,00 - 25,00)
150g Beef (sirloin) (10,05 43,33 - 270,00)

F10,89 P61,13 C66,70 K598,72

Meal 6
1/2 cup White rice (raw) ( - 2,90 40,00 171,00)
150g Mackerel (canned) (6,82 24,50 - 169,43)
50g Mozzarela cheese (10,60 10,58 1,76 141,00)
60g Ham cooked (3,00 10,80 - 72,00)

F20,42 P48,78 C41,76 K553,43

Total Fat 80,63 Prot 316,61 Carb 356,69 Cal 3502,59


PWO shake
200ml Skimmed milk 3,00 6,00 9,50 90,00
2 Bananas 1,00 2,00 54,00 210,00
1tbsp Honey - - 17,00 65,00
1 scoop Protein powder - 32,00 - 132,00

F4,00 P40,00 C80,50 K497,00

OK well im not keen on some of your food choices. If you are a hard gainer then it might be good but it would make me fat. For your PWO shake how about egg whites from a carton. They have been heat treated so will not poison you and are highly bioavailable.

[perfectbeast2001]

Beast I appreciate your help! This thread has helped me alot because I've been scrolling through many of these posts and there is a variety of diets. Many of these guys have the same dimensions as I do so I am just comparing and adding stuff to my diet. I do have one more question. I have very oily skin so i try to stay away from the oils and peanut butters, So what is the main role of these flaxseed oils, coconut etc..?? If I do consume them should I consume less or at what times of the day? Or maybe I have to sacrafice a good looking body for a good looking face?!

Fats are essentail in diet for many many major functions in the body. They help with connective tissue repair, brain health, heart health, Hormonal function, immune system, anti inflammatory effects, the list goes on. Flax contains ***** 3 which is probably the one we get least of through general dietry means. Coconut oil contains MCTs which are said to boost thyroid function. its also heat stable and contains some sat fat which plays a role in testosterone production. I consume 2 fish oil caps with every meal and out of my 90g of fat a day probably 50% is from ***** 3 (i.e. from flax oil added to meals)

[NeedAnabolics]

Hey beast being that my last diet sucked i have spent all day creating a new one with the help of other members post. here it is.

Harris Benedict Formula: 66+ (1071) + (876) – (136) = 1877
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 5’9”, 20 years of age.

I'm right on target with my diet but I know i need help somewhere in there, if I want to put on a lb of muscle a week i need to eat about 3740 calories a day. At this moment I'm at approx. 3530. Any suggestions? I currently work from 8am-8:30pm @ a dealership so I'm on the tightest schedule of my life and all i do is work diet and workout, thanks for your input once again
Calories/Proteins/Carbs/Fat

Meal 1(8:30-9:30):
• 8 boiled eggs (136/24/0/0)
• whey protein shake (285/40/10/2)
• 1 cup oatmeal ( 300/10/54/5)
Macronutrients (721/74/64/7)

Meal 2 (12:00-1:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• ¼ non cooked cup brown rice (150/4/33/1)
• 1 tablespoon flaxseed oil (90/0/0/10)
Macronutrients ( 420/44/33/12)

Meal 3 (3:00-4:00)
• 2 cans chunk light Tuna (300/65/0/1)
• 2 slices whole wheat bread ( 280/12/52/4)
• 1 tablespoon flaxseed oil ( 90/0/0/10)
Macronutrients (670/77/52/15)

Meal 4 ( 5:30-7:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• 16g peanuts (80/4/3/8)
• 1 cup carrots (70/2/16/0)
Macronutrients (330/46/19/9)

Meal 5 (7:30-8:30)
• 6-8 ounces of chicken ( 180/40/0/1)
• ¼ non cooked white rice (160/3/35/0)
Macronutrients (340/43/35/1)

Meal 6 PWO (9:00)
• 1 scoop Whey (285/23/10/2) w/ no fat milk
• 2 tablespoons peanut butter (200/16/12/16)
Macronutrients (485/53/43/18)

Workout (9:45)

Meal 7 PPWO (11:30)
• 1 scoop whey (285/40/10/2) with no fat milk
• 80g Glycomaize (280/0/70/0)
Macronutrients (565/37/101/2)

Total Macros’:
Calories: 3531
Protein: 374
Carbohydrates: 246
Fat: 64

[perfectbeast2001]

Hey beast being that my last diet sucked i have spent all day creating a new one with the help of other members post. here it is.

Harris Benedict Formula: 66+ (1071) + (876) – (136) = 1877
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 5’9”, 20 years of age.

I'm right on target with my diet but I know i need help somewhere in there, if I want to put on a lb of muscle a week i need to eat about 3740 calories a day. At this moment I'm at approx. 3530. Any suggestions? I currently work from 8am-8:30pm @ a dealership so I'm on the tightest schedule of my life and all i do is work diet and workout, thanks for your input once again
Calories/Proteins/Carbs/Fat

Meal 1(8:30-9:30):
• 8 boiled eggs (136/24/0/0)
• whey protein shake (285/40/10/2)
• 1 cup oatmeal ( 300/10/54/5)
Macronutrients (721/74/64/7) too much pro here,drop to 50g (drop the shake)

Meal 2 (12:00-1:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• ¼ non cooked cup brown rice (150/4/33/1)
• 1 tablespoon flaxseed oil (90/0/0/10)
Macronutrients ( 420/44/33/12)

Meal 3 (3:00-4:00)
• 2 cans chunk light Tuna (300/65/0/1)
• 2 slices whole wheat bread ( 280/12/52/4)
• 1 tablespoon flaxseed oil ( 90/0/0/10)
Macronutrients (670/77/52/15)

Meal 4 ( 5:30-7:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• 16g peanuts (80/4/3/8)
• 1 cup carrots (70/2/16/0)
Macronutrients (330/46/19/9)

Meal 5 (7:30-8:30)
• 6-8 ounces of chicken ( 180/40/0/1)
• ¼ non cooked white rice (160/3/35/0)
Macronutrients (340/43/35/1) add more carbs here shoot for about 80g.

Meal 6 PWO (9:00)
• 1 scoop Whey (285/23/10/2) w/ no fat milk
• 2 tablespoons peanut butter (200/16/12/16)
Macronutrients (485/53/43/18) you need carbs and pro here leave the fat and add some complex carbs (80g powdered oats would be good)

Workout (9:45)

Meal 7 PPWO (11:30)
• 1 scoop whey (285/40/10/2) with no fat milk
• 80g Glycomaize (280/0/70/0)
Macronutrients (565/37/101/2)

Total Macros’:
Calories: 3531
Protein: 374
Carbohydrates: 246
Fat: 64

I would add a meal after your post workout. this meal would include pro/low gi carbs and a small ammount of EFAs. oats with egg whites and a little flax or chicken and brown rice with flax would be good. if you need to increase cals more then a pro/fat shake in the night would be good too

[MartínFierros]

OK well im not keen on some of your food choices. If you are a hard gainer then it might be good but it would make me fat. For your PWO shake how about egg whites from a carton. They have been heat treated so will not poison you and are highly bioavailable.

Thank you a lot Perfect!

egg whites in a carton? i don't know if they exist where i live. I don't think so. i'll look for it.

I'll tell you later how the diet works.

Thanks again.

[NeedAnabolics]

Once again Thank you very much, I'll be able to see the difference soon, I appreciate youe help.

[BigLittleTim]

I consume 2 fish oil caps with every meal and out of my 90g of fat a day probably 50% is from ***** 3 (i.e. from flax oil added to meals)

P.B.

Had to jump in here with a question: As fish and flax-seed oil caps come in different sizes, could you give us a miligram dosage for each meal?

I've enjoyed reading this thread.

-BigLittleTim

[perfectbeast2001]

P.B.

Had to jump in here with a question: As fish and flax-seed oil caps come in different sizes, could you give us a miligram dosage for each meal?

I've enjoyed reading this thread.

-BigLittleTim

hey buddy i take 2000mg with each meal. dont forget to factor this into your fat intake for the day though!!

[exceed]

very helpfull guys. best forum ive read so far. giving me great information i need to build a good diet. thanks

[perfectbeast2001]

bump!

[Maverick_J8]

Continuing from my diet feedback previously in this thread, what do you think of my Pre-workout and Post-workout nutrition:

Pre-workout:

1 cup oats
1 scoop whey

Post-workout

1 cup oats
1/2 apple
2 scoops whey

1.5 hours later

6-8oz chicken breast
1 cup brown rice
1 tbsp udos oil
veg


Possibly more carbs post workout, i.e. whole apple instead of half? I have to eat whole foods before and after. Cannot use liquids.

[asteriskjasper]

wanted to post private mssg first....

[sepp2323]

this is my first time ever doing attempting to do macros. i think i eat pretty well but i have never added everything up so here goes. let me first say im 32 yrs old..around 200. do pushups, kettlebells, chin ups 3-4 days a week for about 30-40 minutes..then 5 days a week i do 30 minutes of sprints afterwards..5 minute warmup,1 minute sprint/4 minute medium - rinse and repeat 4 more times..then do 5 minute cooldown.

my goal is to get leaner than i already am. i know this is not that great so please help.


meal 1:

6 eggwhites (100/22/2/1)
2 whole wheat bread. (200/8/40/4)

total - (300/30/42/5)

meal 3:

2 scoops whey protein (240/46/6/4)
1 tablespoon flax (120/0/0/13)

total - (360/46/6/17)

meal 3:

9 oz chicken (425/80/0/9)
3 oz brown rice (095/2/20/0)

total - (520/82/20/9)

meal 4:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)


meal 5:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)


meal 6:

6oz cottage cheese (110/16/10/0)

total - (110/16/10/0)


totals:

(1870 cal/266 protein/80 carbs/49fat)

[sepp2323]

/bump

[New2Anabolic]

Hey bro tell me what you think... see if think I should change anything... also I saw you mentioned something about cooking with coconut oil in another thread I currently use pam....

Currently diet is looking like this

Meal 1:
Eggs 6 Whites 1 Yoke
3 servings oatmeal
25g protein from Whey

Meal 2:
Brown rice 50grams Carbs Brown rice/bean combo
8oz Chicken breast

Meal3:
50g Carbs from Yams
8oz Orange roughy

Meal4:
50grams Carbs Brown rice/bean combo
8oz Chicken breast

PWO:
1 Banana
50g protein from Whey

Meal 5 30Minutes after Pwo meal
50g Carbs Brown rice/Bean combo
1 can of tuna

Meal 6
8oz chicken breast
Hot cherry peppers
1 serving of cheese
Lettice

Bed time snack
1 serving of Natural peanut butter

Side note:
Fresh veggies snacked on during the day
Also I interchange the Yams and Rice/Bean combo Daily
I just dropped the red meat...

Macro's
350g Protein
325g Carbs
80g Fat

And my carb cycling schedule
I'm off Tuesdays and Saturdays

Day Protein Carbs Fat Calories

Sunday 350 425 80 3800
Monday 350 325 80 3400
Tuesday 300 275 80 3000
Wednesday 350 425 80 3800
Thursday 350 325 80 3400
Friday 350 325 80 3400
Sat 300 275 80 3000

PB You've aided me in the past brother, I just wonder about those who can't eat that much.
1) I have tried a similar diet before, but I just CANNOT consume a lot of food; Unless I'm high or something rediculous. But I quit those shenanigans 2 years ago.
- What acceptable snacks can I go out to buy?
- Mixed nuts from the bulk food section maybe?
- Lillidale chicken strips? (pre cooked) etc.

TIPS are always appreciated

2) I will be going out to my supplement store to grab some Coconut Oil.
- What other little tricks turn up your metabolic rate? Without negative sides from it like Hydroxycut.


24, 14%bf, Male, 210pds

I need to cut...
...and will be cycling a TEST with Clen this summer. The blood levels need to be checked first though, and I also would like to get a Colonic Irrigation.

[sepp2323]

where is teh beast? anyone please cut my diet to shreds and help me

[HAVOKGT]

sup beast! im new to this but i am 24yrs old 259lbs 6' 3" i am looking to find a great diet to lose weight but still get bulked and buff. i gained alot of fat(about 40lbs) in 3-4 months in working as a plumber and eating nothing but fast food... i really appreciate your help in advance. i just recently starting eating good and working out again.

[Bullyson]

Ive got a couple questions. Im on my 1st cycle of sust250. I'm 31 yrs old, 6'1" 212lbs
Bench: 295 Press: 600
I dont know if my stats are a factor but my 1st question is what would be the ideal # of calories to be taking in per day? 2nd question is: I heard that the body can only process "X" amount of protien in a day and that I was wasting alot because I was over that # of grams. Any truth to this? Also, I've been taking milk thistle, flax seed oil and a one a day vitamin. I'm not sure on how many mgms of each is ideal and if I'm missing anything as far as vitamins go. Thanks in advance, DJ.

[Bullyson]

Bump

[Vick74]

Hi Beast,
I want to thank you in advance for all the help you have given all of us throughout your tutorials and threads.
I am trying to figure out a diet to match my AS cycle.
Here is a little history about me,
I am 32 years old, 5 11" 170 lbs 32" weist, 15% BF. I am an hard gainer, but am prone to trunk fat when bulking.
I have done about 4 cycles over the past 4 years, with ok success. But this time around I'd really like to maximize my efforts to the fullest.
I am only one week into my cycle of Eq, and waiting for my Anavar to come in.
My goal isn't to get huge, but to receive a decent gain in muscle while cutting as well.
In the past I have tried to gain and cut at the same time, but found that my body type would only allow me to bulk first, then to cut. As my body would lose muscle as I did cardio and I couldn't hold onto my gains.
I'd really like to find a schedule that will let me build and cut, but not sure how to with my body type.
I work graveyard shifts 5 days a week so my schedule is a little bit different than most.
Here's my schedule:

wake up 12:00pm: cardio on empty stomach for 30 mins.

Meal #1(right after cardio)12:40pm 30 gms whey in shake with berries,
1 banana, 1 cup brown rice milk,1/2
cup of no fat yogurt. Vit C, multi, and
Spirulina supplements.

Meal#2 2:40pm 4 egg whites 1 yolk
1/2 cup black beans
1/2 cup cottage cheese
1/2 orange

Meal #3 5:40pm 8 oz chicken breast(or porkloin)
3 oz brown rice.
5 oz veg of choice

Workout 7:40pm

Meal #4 8:30pm(post WO) 35 gm whey protein with rice milk
1 banana

Meal #5 11:30pm 8 oz chicken breast
3 oz brown rice
5 oz veg of choice

Go to work @ 12:30am

Meal#6 2:30am 1/2 cup cottage cheese
handful of baby carrots

Meal 7 before bedtime 5:30am casein based protein shake
with water..Vit C supp.
nite nite..........................................

I take flax in my shakes, but am wondering if I still need more fat in my diet.
fish oil capsules perhaps??
Does this diet sound ok??
I'm only 10 days into it and am seeing some results already..
What else do you suggest??

Thanks Bro..
You should be getting paid to do this...
where's the donation box?
lol

[Vick74]

Bump...

[L1nk]

Hey any room for improvements for this diet? Im at 160 so to maintain I would need around 3000kcals, so to gain I made it up for 3500~. Just wondering if I could get any advice, sometimes the pb or olive oil are replaced by sunflower seeds.

Meal 1 75g Carbs, 42g Protein, 20g Fats 648 Kcals
8 Egg whites 1-Multi
6tsp Peanut butter 2-Fish Oil
2tbsp or 18g Raisins
3/4cup Oats
1cup Non-fat milk

Meal 2 75g Carbs, 35g Protein, 20g Fats 620 Kcals
1can Tuna
4tbsp Mayonnaise
2tbsp or 18g Raisins
4slice Whole grain bread

Meal 3 70g Carbs, 42g Protein, 20g Fats 628 Kcals
1 Chicken breast 2-Fish Oil
6tsp Olive oil
1cup or 125g Green beans
1cup Brown rice

Meal 4 70g Carbs, 42g Protein, 20g Fats 628 Kcals
2scoop Protein
36g Peanuts
1cup or 125g Green beans
3slices Whole grain bread
1cup Non-fat milk

Meal 5 45g Carbs, 42g Protein, 15g Fats 483 Kcals
6oz Turkey 2-Fish Oil
3tsp Olive oil
1 1/2cup or 187.5g Green beans
3slices Whole grain bread

Meal 6 40g Carbs, 35g Protein, 20g Fats 480 Kcals
2scoops Whey
4tsp Olive oil
1cup or 125g Steamed green beans
1 1/2tbsp Honey

[drdeath613]

beast thxz for taking the time to help me out i love the simple diet that even i can follow
plus thxz for the advice about eating with the family and i see ur point
ill just have to eat my own meal


thxz again and ill keep u posted once a month on the board as to how im comming along

[daniel_3855]

I have noticed a worrying and increasing trend lately. I'm getting a lot of young guys asking me how to get big. They do not want to hear about diet, they want to know which gear to take. These are people who have no idea what there eating calorie wise on a daily basis. They are consuming alcohol and junk food. Steroids will do NOTHING for you when you are eating like this. There is no point chemically increasing protein synthesis when there is no protein consumed in the diet. One guy last week told me he gets plenty of protein as he always has lots of chicken on his pizzas.
Anyhow this really bothers me and I would like to offer free diet advice to any young people here (under 21) who are considering using AS. I can guarantee that if you follow the advice you will gain more muscle than you would doing gear with junk food and beer. So either ask for help in this thread or PM me. Sometimes it can take a couple of days to get back as i work a lot but i will always reply.

hi mate can you view my diet thread and let me know whats the best diet for me? thanks

[daniel_3855]

hi if you have the time can you make me a strict cutting diet for me, including times when to eat what. also will be taking clen .

will be lifting at 5.30 and cardio at 6.

iam 23
5ft9
12.3stone
around 15-17%bf
the foods i would like to use is -

chicken breast grilled or boiled???
steamed fish
tin tuna in brine
whey shakes
egg whites scramble???
veg
quaker oats with boiling water????
new potatoes or jackets?

i want to loose as much fat as poss.
thanks

[texasmk4]

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.

can you please explain what is EFAs???

[Amorphic]

can you please explain what is EFAs???

essential fatty acids

Essential fatty acids, or EFAs, are fatty acids that cannot be constructed within an organism from other components (generally all references are to humans) by any known chemical pathways; and therefore must be obtained from the diet. The term refers to those involved in biological processes, and not fatty acids which may just play a role as fuel. As many of the compounds created from essential fatty acids can be taken directly in the diet, it is possible that the amounts required in the diet (if any) are overestimated. It is also possible they can be underestimated as organisms can still survive in unideal, malnourished conditions.

There are two families of EFAs: ω-3 (or *****-3 or n-3) and ω-6 (*****-6, n-6.) Fats from each of these families are essential, as the body can convert one *****-3 to another *****-3, for example, but cannot create an *****-3 from scratch. They were originally designated as Vitamin F when they were discovered as essential nutrients in 1923. In 1930, work by Burr, Burr and Miller showed that they are better classified with the fats than with the vitamins.[1]

[texasmk4]

essential fatty acids

Essential fatty acids, or EFAs, are fatty acids that cannot be constructed within an organism from other components (generally all references are to humans) by any known chemical pathways; and therefore must be obtained from the diet. The term refers to those involved in biological processes, and not fatty acids which may just play a role as fuel. As many of the compounds created from essential fatty acids can be taken directly in the diet, it is possible that the amounts required in the diet (if any) are overestimated. It is also possible they can be underestimated as organisms can still survive in unideal, malnourished conditions.

There are two families of EFAs: ω-3 (or *****-3 or n-3) and ω-6 (*****-6, n-6.) Fats from each of these families are essential, as the body can convert one *****-3 to another *****-3, for example, but cannot create an *****-3 from scratch. They were originally designated as Vitamin F when they were discovered as essential nutrients in 1923. In 1930, work by Burr, Burr and Miller showed that they are better classified with the fats than with the vitamins.[1]

Appreciate the response, amorphic

[megadose]

Beast, I wanted to know what is your take on whey isolate shakes (made with water) in prep contest. Take them all the way up to the show, or cut them out? And carbs, how much and when? I'm 230 lbs at 5-6% BF. I'm currently doing low, med, high days. 50g, 100g, 150g. Also, i do cardio 15-20min after wo and then 40-45min at night. On non wo days 35min first thing in morning and then 40-45min at night. Protein is currently 430g a day. 200g comes from shakes/aminos/beef tabs. Thanks for any help

[GearHead5905]

Age:18
Height:5'11" Reps: 7-10
Weight:145lbs
Bodyfat: 12%/ I would like to build lean muscle and have low Bodyfat 8%

Trainning Program:
Chest: Monday: 3 Sets Incline Bench press
Abs: Monday: 2 sets Crunch and Reverse Crunch
Back: Tuesday: 3 Sets Barbell Rows
Legs: Wednesday: 3 Sets Leg Curl/Leg Extension
Calves: Wednesday: 3 sets Standing Calf Raise
Shoulders: Thursday: 3 sets Should press/ Lateral Raise
Abs: Thurday: 2 sets Crunch and Reverse Crunch
Bicep: Friday: 3 Sets Barbell Curl and Hammer curl
Tricep: Friday: 3 sets Close-grip bench press/ Lying Teicep extensions


My diet:
8am: (1)fruit smoothie
12pm: (1)Spicy Chicken
3pm: 3-4 Pancakes
3pm:Workout/ with Protein shake after
6pm: (1)Chicken Soup
9pm: (1)Mac n Cheese


Please And thing is better than this

PS Im 5'11" but i have my dads genetics/Jeans
6'6" 210lbs with fast metabolism

Thanks

[FallenWyvern]

This thread has more views than some of the diet stickies.

[Narkissos]

bump!

-CNS

[Hittman]

I have been doing a lot of research lately and needed some advice on this diet…
6’1”
190lbs
~14-16% bf
33-inch waist
3 years or so lifting with NO diet

This is my diet to cut down on some of the body fat (hopefully reach 8-10% bf) prior to going on a bulking diet and never going above 12-14% again.

Meal 1 (cal/pro/carb/fat)
1.25 cups egg whites
½ cup oatmeal
15 blueberries
257/27/30/2

Meal 2
1 oz Almonds
4.4 oz Yogurt
296/11/29/16 (thinking about adding a protein shake here?)

Run 20 minutes at 7.5 mph and burn ~340 cal

Meal 3
Chicken Breast w/o skin
½ cup broccoli
.75 oz Almonds
518/75/7/18

Meal 4
4oz Deli Turkey
2oz Deli Ham
1 cup Spinach Leaves
Low-Carb tortilla
300/42/18/6

Lift from 5:15-6:15

Meal 5
Banana
8 oz Lean Cut Steak
Spinach Salad w/ croutons and low fat dressing
653/85/42/15

Meal 6
Lean protein (equivalent to 6oz chicken breast)
1 tablespoon Coconut Oil
392/52/0/20


Totals: 2365/292/126/77


Thanks in advance for your time.

[hardknox]

I have noticed a worrying and increasing trend lately. I'm getting a lot of young guys asking me how to get big. They do not want to hear about diet, they want to know which gear to take. These are people who have no idea what there eating calorie wise on a daily basis. They are consuming alcohol and junk food. Steroids will do NOTHING for you when you are eating like this. There is no point chemically increasing protein synthesis when there is no protein consumed in the diet. One guy last week told me he gets plenty of protein as he always has lots of chicken on his pizzas.
Anyhow this really bothers me and I would like to offer free diet advice to any young people here (under 21) who are considering using AS. I can guarantee that if you follow the advice you will gain more muscle than you would doing gear with junk food and beer. So either ask for help in this thread or PM me. Sometimes it can take a couple of days to get back as i work a lot but i will always reply.

Hey, I saw your post on helping the young ones with the diet. I am having areal problem here gaining wait. I am 19 years old, 20 in August, and I weigh about 140lbs and am 6' 0", tall and skinny. I have no problem turning what fat I have into muscle and getting firm muscles but I just can't gain weight. I will be the first to admit I do not have a regular diet, mainly because I have no idea what to eat! I don't know what food to combine with my workout routine. I don't even really have a good workout routine!!! It's a shame because I have a whole workout center in my basement and I am really looking to get into it starting NOW! I could really use a good diet to start on, a good workout routine, and somemore information on creatine... which I have taken but I think I'm doing something wrong there. I am just sick of finding some nonsense on the internet and trying it to find out it doesn't work. You seem to know what you're talking about so please, help me out here bro!

Your Friend in a Cool Place, Dave a.k.a. HardKnox

[sporten69]

I need some info...I am a gym rat....but I want more I have bad eating habits I just really don't eat but work my ass off at the gym.....I want to take clen to maybe satisfied...I have read your posts on clen but what I have is 30ml -200mcg/ml with just a dropper......I'm not sure if my eating will interfere with this....Thanx

[smokeyd]

well i have tried for a while to cut down and it seems like I'm not moving as fast as i want to but then again who does, i loose and average pound a week, I'm going to post my diet and maybe you guys can give me some reasons why its not going faster than that? or if I'm eating the wrong things and the wrong times. I'm 6'3 282 and 20% body fat train 3 days a week with cardio post workout and cardio also on 2 other days, hiit 30min 2 times and steady state for 45 min 3 times.

I need 4000 calories a day to maintain from one of the calculators i put my info into

here is what i had yesterday.

breakfast: one can tuna w/ 2eggs and 1/2 cup oats broiled
Cals: 440 Fat: 15 Carb: 15 Prot: 60

meal 2: 8oz steak and half large sweet potato
Cals: 812 Fat: 49 Carb: 24 Prot: 65

meal 3: 8oz chicken breast half large sweet potato
Cals: 525 Fat: 16 Carb: 24 Prot: 66

meal 4 post workout: Protein shake with half cup oats
Cals: 315 Fat: 4 Carb: 20 Prot: 51

meal 5: 12oz steak
Cals: 1064 Fat 74 Carb: 0 Prot 94

Total for the day is
Cals: 3232 Fat: 159 Carb: 96 Prot: 337

I just feel like it should be falling off and its not.

today i only used egg whites in first meal and took out the carbs in 2nd meal and added flax seed to meal 2 and to pwo meal