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Thread: Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

  1. #1521
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    Quote Originally Posted by javajim View Post
    Hi, I was wondering if I could get a little help on my diet. I have just lost 70 lbs in 9 months and now I want to loose a bit more BF, but I like being at 205 maybe 210 13-15 % bf. I am 57 years old lift 5 days a week for about 1 hr.I also do HIIT on the treadmill for 30 min 5 x a week. I eat very clean I do have a cheat day on Sat. I eat about 2700 cal a day 77 grams fat 219-gram protein 177 grams carbs<img src="http://forums.steroid.com/attachment.php?attachmentid=160678"/> Thank you in advance
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  2. #1522
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    Quote Originally Posted by novastepp View Post

    You have an excellent base to jump off of. If it were me, I would reduce your body fat and then pick a training routine and hit it, natural, for 6 weeks, rest a full week, take that routine and increase the volume of sets by 2, and do that for 4 weeks, then rest another week. This would help you grow naturally, and give you an idea where you are in your lifts.

    After this 12 weeks, I would, if still at a relatively low by, consider starting a cycle.

    There is no hurry, and if you can find some sort of plateau in lifts, lower your bf, and prepare yourself mentally, you will see much better results from your cycle.

    Stick the diet.
    When you say week off - just don't go to the gym at all or go easy?

    Currently I do 3-4 sets per exercise. Should I start doing 3 sets for 6 weeks then make it 5 sets after the 1 week break?
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    Quote Originally Posted by MrFreshmaker View Post
    Hey Nova
    I have a question for you! I have access to homemade liquid whey! Can that replace whey protein powder?Not in terms of protein maybe,but other benefits?
    You have to be highly selective of "homemade or natural whey"

    From what I understand it can be better than every single whey protein out there if it is done correctly. I do not personally know of any producers. Some of the benefits I have read include:
    Lactoferrin, a multifunctional protein that works as an anti-inflammatory
    Bovine serum albumin (BSA), a substance high in amino acids that has been shown to increase antioxidant activity and maintain healthy cholesterol levels
    Immunoglobulins to bolster immunity with probiotics
    Essential amino acids in a highly bioavailable form
    Glutathione precursors, to boost production of antioxidants
    Minerals such as potassium, iron and zinc
    Vitamins notably riboflavin which helps the body to convert carbohydrates into fuel

    Some are similar to other whey isolates, but I just wanted to mentioned what I had heard. I have to experience with this either.

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    Quote Originally Posted by javajim View Post
    Hi, I was wondering if I could get a little help on my diet. I have just lost 70 lbs in 9 months and now I want to loose a bit more BF, but I like being at 205 maybe 210 13-15 % bf. I am 57 years old lift 5 days a week for about 1 hr.I also do HIIT on the treadmill for 30 min 5 x a week. I eat very clean I do have a cheat day on Sat. I eat about 2700 cal a day 77 grams fat 219-gram protein 177 grams carbsAttachment 160678 Thank you in advance
    From a macro standpoint, it seems you know where you are and where you need to be, and you are in touch with your body's needs. But without a diet, it is difficult for me to critique your protein, carbohydrate, and fat sources.

    Post up your diet for review and I'd be happy to take a look and give a few options/opinions, JavaJim.

    Congratulations on your weightloss and I wish you well on your continued journey!

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    Quote Originally Posted by somewhatjacked View Post
    When you say week off - just don't go to the gym at all or go easy?

    Currently I do 3-4 sets per exercise. Should I start doing 3 sets for 6 weeks then make it 5 sets after the 1 week break?
    I mean do not go. Light cardio is fine, but let your muscles and CNS recover.

    3-4 sets per body part, per week? That is fine, or 3 sets per body part is fine too. If you are training with intensity, you can fry yourself with 3-4 sets. Then you will add volume after your rest week with additional poundages (hopefully) and with another working set or two (definitely).

    After this, you may stall in adding poundage and intensity to your lifts, so you take another week off from lifting and then come back and attack again, this time with new poundages...and then some because you are back to only 3-4 working sets. You can push harder!!!

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    Thank you, Nova
    I am having a hard time coping my diet Not sure why I hope this is ok
    Eggs 3 one in my oatmeal one hard boiled @ lunch one at dinner
    Bee pollen 2 tbl 1 after workout 1@ 3
    Tuna one can after workout one @ 3
    Spinach 1/2 bag with lunch and dinner
    Mushrooms 4 with lunch and dinner
    Turkey or pork, chicken 4 oz lunch and dinner
    Beans 1/4 cup lunch and dinner
    Oatmeal 2 cups breakfast
    Raisins 1/4 cup in oatmeal
    Almonds 7 lunch and dinner
    Wild rice or Quinoa 1/4 cup lunch dinner
    Protein Shake 8 pm
    Olive Oil to cook lunch and dinner
    Lentils 1/4 cup lunch and dinner
    peanut butter 2 Tbl in shake
    Cod fish 4 0z lunch and dinner
    If I feel I need it I will add 4 oz fish lunch and dinner I hope this is ok this is what I eat 6 days a week. Sat I cheat
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  7. #1527
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    Quote Originally Posted by novastepp View Post
    I mean do not go. Light cardio is fine, but let your muscles and CNS recover.

    3-4 sets per body part, per week? That is fine, or 3 sets per body part is fine too. If you are training with intensity, you can fry yourself with 3-4 sets. Then you will add volume after your rest week with additional poundages (hopefully) and with another working set or two (definitely).

    After this, you may stall in adding poundage and intensity to your lifts, so you take another week off from lifting and then come back and attack again, this time with new poundages...and then some because you are back to only 3-4 working sets. You can push harder!!!

    hey man, sorry for the late response. I use my phone to read the posts - for some reason I never saw your response. I just noticed that you replied coz i am on my laptop.

    i meant 3 sets per exercise (3-4 exercise per body part) so 10-12 sets in total. I have started reading Marcus's HIT dungeon blog from day 1 - trying to understand what he suggests.

    I am back to eating 2800 calories the way you suggested and i lost more bf% thanks for your advice.

    I am planning to start the 12 week training and breaks you suggested in January and hoping to start my Test cycle in April.

    I have started training to failure now and doing cardio 20 mins 4-5 times a week - I will attach a pic in my next post.
    Last edited by somewhatjacked; 12-17-2015 at 02:56 PM.
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    I have lost some muscle mass (or could be fat) so I look smaller. I want to increase my calories. I know you are a big proponent of extra carbs so can I just add 300 calories through just carbs?

    I have been reading a lot of about carb cycling. I can easily do carb cycling coz I measure everything i eat. The only concern is on low carb days my calorie intake will drop below my TDEE. is this ok?

    should I make up the calories by eating extra healthy fats? sounds counter productive but some people do suggest this.

    looking forward to your reply.

    thanks again.

    hope you are enjoying the holiday season.

    I just noticed your profile - you are a prof??? dayummm
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    Quote Originally Posted by javajim View Post
    Thank you, Nova
    I am having a hard time coping my diet Not sure why I hope this is ok
    Eggs 3 one in my oatmeal one hard boiled @ lunch one at dinner
    Bee pollen 2 tbl 1 after workout 1@ 3
    Tuna one can after workout one @ 3
    Spinach 1/2 bag with lunch and dinner
    Mushrooms 4 with lunch and dinner
    Turkey or pork, chicken 4 oz lunch and dinner
    Beans 1/4 cup lunch and dinner
    Oatmeal 2 cups breakfast
    Raisins 1/4 cup in oatmeal
    Almonds 7 lunch and dinner
    Wild rice or Quinoa 1/4 cup lunch dinner
    Protein Shake 8 pm
    Olive Oil to cook lunch and dinner
    Lentils 1/4 cup lunch and dinner
    peanut butter 2 Tbl in shake
    Cod fish 4 0z lunch and dinner
    If I feel I need it I will add 4 oz fish lunch and dinner I hope this is ok this is what I eat 6 days a week. Sat I cheat
    JavaJ,

    From this it is extremely difficult to determine amounts. I am assuming you eat enough, but that is just an assumption base don the info you gave.

    It would be beneficial for me, and others, for you to break up your foods into meals and include amounts and the associated protein, carbs, and fats per meal, as well as calories.

    We can only begin doing the real work after we determine how much you are eating, and whether that amount is appropriate for you.

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    Quote Originally Posted by somewhatjacked View Post
    hey man, sorry for the late response. I use my phone to read the posts - for some reason I never saw your response. I just noticed that you replied coz i am on my laptop.

    i meant 3 sets per exercise (3-4 exercise per body part) so 10-12 sets in total. I have started reading Marcus's HIT dungeon blog from day 1 - trying to understand what he suggests.

    I am back to eating 2800 calories the way you suggested and i lost more bf% thanks for your advice.

    I am planning to start the 12 week training and breaks you suggested in January and hoping to start my Test cycle in April.

    I have started training to failure now and doing cardio 20 mins 4-5 times a week - I will attach a pic in my next post.
    HIT training is brutal, and if you are going to go for that, you will need more rest. After 4-6 weeks you should pull back and take time to rest, and do what those in that thread call a "pullback". It is essentially hitting positive failure and not beyond, while increasing volume by either adding an additional working set or adding another exercise to the routine.

    Most importantly is finding the rep range that works best for you. And that can take time. I'm right in the 6-12 rep window myself and I love HIT. It builds mass. I also am consistent about pulling back and doing a deload because HIT is brutal on the CNS and the joints as well as the muscle. Actually, this Saturday is my last HIT workout before my week off around Christmas.

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    Quote Originally Posted by somewhatjacked View Post
    I have lost some muscle mass (or could be fat) so I look smaller. I want to increase my calories. I know you are a big proponent of extra carbs so can I just add 300 calories through just carbs?

    I have been reading a lot of about carb cycling. I can easily do carb cycling coz I measure everything i eat. The only concern is on low carb days my calorie intake will drop below my TDEE. is this ok?

    should I make up the calories by eating extra healthy fats? sounds counter productive but some people do suggest this.

    looking forward to your reply.

    thanks again.

    hope you are enjoying the holiday season.

    I just noticed your profile - you are a prof??? dayummm
    Prof indeed and I just finished with projects and finals this morning....wheew!

    If you want to carb cycle make sure you have high days as well as your low days.

    Break it up and spell it out for me in this thread and we can take some time to iron out how many cals and carbs you will be eating each day. I cycle through a high day a moderate day, a low day, a moderate day, a high day.....

    And as to your question about TDEE, on my high days I am over TDEE by 300-500 cals, moderate days I am at my TDEE, and low days I am under by 300-500cals.

    There will always be a slight variation depending on your carb sources as well as your protein choices.

    I also must say that as fat loss stalls, if I am cutting, I will include another low day after my high day. But that is usually 4 weeks into the carb cycle.

    Low days and high days are also off days from the gym and I try and train on the moderate days only.
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  12. #1532
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    nova, are you going to start a thread when you cut?
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    Quote Originally Posted by novastepp View Post

    HIT training is brutal, and if you are going to go for that, you will need more rest. After 4-6 weeks you should pull back and take time to rest, and do what those in that thread call a "pullback". It is essentially hitting positive failure and not beyond, while increasing volume by either adding an additional working set or adding another exercise to the routine.

    Most importantly is finding the rep range that works best for you. And that can take time. I'm right in the 6-12 rep window myself and I love HIT. It builds mass. I also am consistent about pulling back and doing a deload because HIT is brutal on the CNS and the joints as well as the muscle. Actually, this Saturday is my last HIT workout before my week off around Christmas.
    "Hitting postive failure and not beyond" - could you please explain this? I thought you just beat the muscle down as much as you can.

    I am still trying to figure out weights and reps - I don't have a good grasp yet. Sometimes I lift too much that I can't get 2
    reps and sometimes I can go up to 10 - I guess it will come with a few workouts.

    Yes I will certainly rest. I am going through the entire blog until I understand everything.

    Week off from school and gym will be so relaxing. Jealous!!!
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    Quote Originally Posted by novastepp View Post

    Prof indeed and I just finished with projects and finals this morning....wheew!

    If you want to carb cycle make sure you have high days as well as your low days.

    Break it up and spell it out for me in this thread and we can take some time to iron out how many cals and carbs you will be eating each day. I cycle through a high day a moderate day, a low day, a moderate day, a high day.....

    And as to your question about TDEE, on my high days I am over TDEE by 300-500 cals, moderate days I am at my TDEE, and low days I am under by 300-500cals.

    There will always be a slight variation depending on your carb sources as well as your protein choices.

    I also must say that as fat loss stalls, if I am cutting, I will include another low day after my high day. But that is usually 4 weeks into the carb cycle.

    Low days and high days are also off days from the gym and I try and train on the moderate days only.
    Glad I asked you about carb cycle coz my calculation is wrong. My highest day is my TDEE - I knew it was wrong coz I was under eating - I felt weak and tired.

    I am going to redo the calculations based on what you mentioned above.

    On the bright side, I am looking a lot leaner. As long as I eat clean, which I am, I think i will make good improvement over time.

    I will post the breakdown in a day or two.

    Thanks again. Your help is greatly appreciated.
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    Hey man, these are my approximate numbers. Like you said it will change depending on source of foods. I will try to be as close as possible but I want to get the concept right

    High (2 days)
    3500 cal, 450 carbs, 270 protien , 70 fat

    Moderate (3 days)
    3100 cal, 350 carbs, 270 protien, 70 fat

    Low (2 days)
    2800 cal, 280, carbs, 270, 70 fat


    I want to start eating over my TDEE (assuming 3100) so I am thinking of trying this for 2-3 weeks). If I don't gain extra fat then I am hoping to increase my moderate day to 3200 calories and I will keep increasing till the body can handle it.

    I think fat is too high. Please let me know your thoughts on what change.

    Food choices are the exact same, just changing the quantities to meet the numbers.

    Thanks a lot Nova
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    Quote Originally Posted by RaginCajun
    nova, are you going to start a thread when you cut?
    I might. I may start sooner than expected, but I'm coming off a rest week so I will see if I start gaining when I return to the iron. If not, I may start a strict carb cycling diet for a month and see what happens. If I can keep gaining I'd love to try and gain while drying out a bit.
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    Quote Originally Posted by novastepp View Post
    I might. I may start sooner than expected, but I'm coming off a rest week so I will see if I start gaining when I return to the iron. If not, I may start a strict carb cycling diet for a month and see what happens. If I can keep gaining I'd love to try and gain while drying out a bit.
    will be looking out for that thread!

    i need to consider carb cycling again, need to lose the fat!
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    Quote Originally Posted by somewhatjacked
    "Hitting postive failure and not beyond" - could you please explain this? I thought you just beat the muscle down as much as you can. I am still trying to figure out weights and reps - I don't have a good grasp yet. Sometimes I lift too much that I can't get 2 reps and sometimes I can go up to 10 - I guess it will come with a few workouts. Yes I will certainly rest. I am going through the entire blog until I understand everything. Week off from school and gym will be so relaxing. Jealous!!!
    Keep reading Marcus's HIT dungeon!

    It means hitting complete positive failure either with forced reps after failure, or using drop sets to further exhaust the positive part of the lift. Beyond failure is going beyond exhausting the set, so forced reps and negatives are beyond failure protocols. They are extremely taxing movements.
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    Quote Originally Posted by somewhatjacked
    Hey man, these are my approximate numbers. Like you said it will change depending on source of foods. I will try to be as close as possible but I want to get the concept right High (2 days) 3500 cal, 450 carbs, 270 protien , 70 fat Moderate (3 days) 3100 cal, 350 carbs, 270 protien, 70 fat Low (2 days) 2800 cal, 280, carbs, 270, 70 fat I want to start eating over my TDEE (assuming 3100) so I am thinking of trying this for 2-3 weeks). If I don't gain extra fat then I am hoping to increase my moderate day to 3200 calories and I will keep increasing till the body can handle it. I think fat is too high. Please let me know your thoughts on what change. Food choices are the exact same, just changing the quantities to meet the numbers. Thanks a lot Nova
    How are things going? The numbers are good, so I'm curious how they are working. If you think you are gaining fat or have stalled in fat loss, it will help to include low intensity cardio on low days.

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    Quote Originally Posted by novastepp View Post

    How are things going? The numbers are good, so I'm curious how they are working. If you think you are gaining fat or have stalled in fat loss, it will help to include low intensity cardio on low days.
    Hey man, thanks for the response.

    I made minor changes to the numbers but calories are the same (3500, 3100 and 2800)

    I have started doing cardio too, I am thinking of switching to HIT cardio - I read this on Marcus's thread.

    I am now carb cycling, HIT and cardio so I am not sure what's helping me but I am happy with the results.

    However, since I increased carbs, fat around my belly has increased a little (compared to when I was eating 2800 calories.

    I am 173 lbs right now but I look pretty much the same as when I was 180+ so i think extra calories are helping.

    What do you suggest I do for belly fat? I want to be under 15%bf before my first cycle.


    Free Diet advice by Narkissos &amp; Novastepp: Intro to Performance Nutrition 101-forumrunner_20160103_235012.jpg
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    Quote Originally Posted by somewhatjacked View Post
    Hey man, thanks for the response.

    I made minor changes to the numbers but calories are the same (3500, 3100 and 2800)

    I have started doing cardio too, I am thinking of switching to HIT cardio - I read this on Marcus's thread.

    I am now carb cycling, HIT and cardio so I am not sure what's helping me but I am happy with the results.

    However, since I increased carbs, fat around my belly has increased a little (compared to when I was eating 2800 calories.

    I am 173 lbs right now but I look pretty much the same as when I was 180+ so i think extra calories are helping.

    What do you suggest I do for belly fat? I want to be under 15%bf before my first cycle.


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    I can see some changes. The abdomen is usually teh last to lose teh fat when cutting. In my experience, it may mean tweaking carbs a bit lower on the low days and begin fasted cardio in the morning. That is light cardio, a walk on an incline on the treadmill for 30 mins will do it.

    Ultimately, it takes time. Slow and steady when cutting so you do not lose hard earned lean muscle mass. Keep at it!

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    Somehow, I've only managed to stumble upon this thread now. Have started to read it from page 1. Will be back with loads of questions in a few days. Great read so far.

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    Quote Originally Posted by novastepp View Post

    I can see some changes. The abdomen is usually teh last to lose teh fat when cutting. In my experience, it may mean tweaking carbs a bit lower on the low days and begin fasted cardio in the morning. That is light cardio, a walk on an incline on the treadmill for 30 mins will do it.

    Ultimately, it takes time. Slow and steady when cutting so you do not lose hard earned lean muscle mass. Keep at it!
    I will start morning cardio whenever I can.

    So my carbs are 400,300, 200. Should I drop below 200 on low days?

    I am doing 2 high, 2 low and 3 moderate days right now.
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    Quote Originally Posted by irlkev View Post
    Somehow, I've only managed to stumble upon this thread now. Have started to read it from page 1. Will be back with loads of questions in a few days. Great read so far.
    Hopefully it helps you in some way!

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    Quote Originally Posted by somewhatjacked View Post
    I will start morning cardio whenever I can.

    So my carbs are 400,300, 200. Should I drop below 200 on low days?

    I am doing 2 high, 2 low and 3 moderate days right now.
    I usually don't drop to 50% below maintenance, in regard to my carb needs, so I wouldn't go below 150-180 if your above calculations for your TDEE are correct.

    Also, time plays a big factor. When you start a diet your body will initially lose water and a little fat, but the real results come with consistency. Keep doing it and it will work. If you start cardio, that will help, and after that you may play around with adding another low-carb day every week or two, but that will be maybe a month in.

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    Nova,

    what does your carb cycle look like?

    i was always under the assumption that one would want to go real low, like 0-50g of carbs on the low days.
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    Quote Originally Posted by RaginCajun View Post
    Nova,

    what does your carb cycle look like?

    i was always under the assumption that one would want to go real low, like 0-50g of carbs on the low days.
    I do not do that. Also, that is definitely not the ideal behind this thread.

    I consume approx ~340g protein and 340g carbs everyday. I add some fat to meals with oils, and i use natural peanut butter in my final meal. I shhot for about 75g of fat a day. My cals hover around 3300-3500 daily. I no longer count cals and macros because I know what I'm eating and I know how much. If I need to increase or decrease I'll eat one less potato or something

    I eat protein and carbs intentionally all day everyday, that is the philosophy to dieting I follow because it works for me...like a charm. I know my body better than most people and I can dry out by manipulating my carbs and my eating habits. However, I always eat protein and carbs. I eat A LOT of chicken. I also eat A LOT of cottage cheese. And I use whey protein everyday to help me get my cals in.

    When I manipulate my carbs I may lower my carbs by 25% one day or two days in a row, but those are not training days. Mentally, I need carbs and on training days I keep to my 100% carbohydrate intake. I may do some light cardio on those lower carb days, but the cleaner eating is best for leaning out.

    I will then have a refeed day after I have had 4 low-carb days, whenever they occur; meaning I may have 2 in a row then a normal day, then another low day, then a normal day then a low day then WHAM, my refeed day. I only have one after 4 low days. That will constitute 150% my normal amount. This is the only time I will eat oats, but they really pack the carb punch and I can eat a few cups and go beyond 150%. I will also not hesitate to drink skim milk on these days because I'm already going to be bloated and dairy provides a very high amino profile These are also not on training days, in fact, I do nothing on these days. No cardio either.

    I hope that makes sense. I suppose it is a form of carb cycling, but I never go way down with carbs. I don't think its conducive to training or to overall health.
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  28. #1548
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    Quote Originally Posted by novastepp View Post
    I do not do that. Also, that is definitely not the ideal behind this thread.

    I consume approx ~340g protein and 340g carbs everyday. I add some fat to meals with oils, and i use natural peanut butter in my final meal. I shhot for about 75g of fat a day. My cals hover around 3300-3500 daily. I no longer count cals and macros because I know what I'm eating and I know how much. If I need to increase or decrease I'll eat one less potato or something

    I eat protein and carbs intentionally all day everyday, that is the philosophy to dieting I follow because it works for me...like a charm. I know my body better than most people and I can dry out by manipulating my carbs and my eating habits. However, I always eat protein and carbs. I eat A LOT of chicken. I also eat A LOT of cottage cheese. And I use whey protein everyday to help me get my cals in.

    When I manipulate my carbs I may lower my carbs by 25% one day or two days in a row, but those are not training days. Mentally, I need carbs and on training days I keep to my 100% carbohydrate intake. I may do some light cardio on those lower carb days, but the cleaner eating is best for leaning out.

    I will then have a refeed day after I have had 4 low-carb days, whenever they occur; meaning I may have 2 in a row then a normal day, then another low day, then a normal day then a low day then WHAM, my refeed day. I only have one after 4 low days. That will constitute 150% my normal amount. This is the only time I will eat oats, but they really pack the carb punch and I can eat a few cups and go beyond 150%. I will also not hesitate to drink skim milk on these days because I'm already going to be bloated and dairy provides a very high amino profile These are also not on training days, in fact, I do nothing on these days. No cardio either.

    I hope that makes sense. I suppose it is a form of carb cycling, but I never go way down with carbs. I don't think its conducive to training or to overall health.

    thanks for info

    340g of protein is a lot, i prob don't reach that in two days

    i love seeing the variance in other's way of doing carb cycling, gives me ideas on things to try to see how my body reacts.

    i will have to try something similar to this and see how it goes. my body does ok with low carbs, guess i have enough fat to keep my energy levels high at 18-19%, haha!

    Merry New Year bud!
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    Quote Originally Posted by RaginCajun View Post
    thanks for info

    340g of protein is a lot, i prob don't reach that in two days

    i love seeing the variance in other's way of doing carb cycling, gives me ideas on things to try to see how my body reacts.

    i will have to try something similar to this and see how it goes. my body does ok with low carbs, guess i have enough fat to keep my energy levels high at 18-19%, haha!

    Merry New Year bud!
    I eat protein based on my body weight and right now I'm 220-225 depending on how "soft" I am that day. I eat 1.5g of protein per lb of body weight, so that is where I get that number; 340. Then I eat the same amount of carbs and add fats until I get to my TDEE. Simple and effective way of calculating my macros.

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    Quote Originally Posted by novastepp View Post
    9 years ago I hit ~6% body fat and weighed 174, I believe at lightest count. It was my awakening that I could do bodybuilding and that I could improve myself. I was in charge of myself and I had taken control.

    Today I am ~12% body fat and weigh 216. I am bigger and stronger and have made slow, progressive changes over the last 9 and a half years. 42lbs!! and about 27lbs of lean body mass. That excites me!

    My goal is to hit 220-225 at around 12-13% body fat and then reduce my body fat by a few percentage points. So if I hit 225 and 13% body fat, that means my LBM is 195.75. If I maintain that LBM and reduce my body fat, lets say by 3 %... that leaves me at roughly 215 pounds. I will assume some other weight loss, maybe water, maybe some LBM (hopefully as little as possible) and will say my weight should settle around 205-210.

    This is my plan and my goal after the new Year, probably in Late Jan. or Feb.

    Don't rush it. Let it happen with clean eating, work in the gym, and adding cardio as needed. Reassess with any changes both positive and negative.

    You can be great!
    I'm gaining the weight I wanted, but I can tell I am adding fat too. I can still see top 4 abs, but I'm soft around the edges so to speak; not dry and not grainy at all.

    My current workout routine will take me up til Feb 14th and then I am going to lift a strict HIT schedule for 4 weeks. Taking motivation and training knowledge from Marcus' HIT Dungeon. 4 weeks is long enough for me to explode and finish off this period of growth, but not get hurt

    After that, the sun will be out longer/eariler and hopefully temps will allow me to wake up and start morning cardio outside and begin tapering calories a bit to lean out.

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    Quote Originally Posted by novastepp View Post
    i'm gaining the weight i wanted, but i can tell i am adding fat too. I can still see top 4 abs, but i'm soft around the edges so to speak; not dry and not grainy at all.

    My current workout routine will take me up til feb 14th and then i am going to lift a strict hit schedule for 4 weeks. Taking motivation and training knowledge from marcus' hit dungeon. 4 weeks is long enough for me to explode and finish off this period of growth, but not get hurt

    after that, the sun will be out longer/eariler and hopefully temps will allow me to wake up and start morning cardio outside and begin tapering calories a bit to lean out.
    kill it brother!!!!

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    Quote Originally Posted by novastepp View Post
    I eat protein based on my body weight and right now I'm 220-225 depending on how "soft" I am that day. I eat 1.5g of protein per lb of body weight, so that is where I get that number; 340. Then I eat the same amount of carbs and add fats until I get to my TDEE. Simple and effective way of calculating my macros.
    i attempt to do the same thing. i try to get about 200-220g of protein a day, sitting about 40 pounds lighter than you, but fatter too! haha!
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    While I am very pleased with the results, I am also confused as to why I am not gaining weight.

    A few months ago when I was eating 3000+ calories and I was gaining weight everyday.

    The past 8-10 days I have been eating 3500, 3100 and 2800 calories so I should have gained something.

    I assumed by TDEE is 3100, which i know is not the case coz I am only 173 lbs.

    Today I will eat 323P, 411C, 66F - that's a LOT of food for a small guy like me.


    Food choices are the exact same. If anything I have eaten more fatty meats like lamb and ribs but I look leaner. Like I said I am very happy but wondering why not gaining weight.
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    Quote Originally Posted by novastepp View Post

    I do not do that. Also, that is definitely not the ideal behind this thread.

    I consume approx ~340g protein and 340g carbs everyday. I add some fat to meals with oils, and i use natural peanut butter in my final meal. I shhot for about 75g of fat a day. My cals hover around 3300-3500 daily. I no longer count cals and macros because I know what I'm eating and I know how much. If I need to increase or decrease I'll eat one less potato or something

    I eat protein and carbs intentionally all day everyday, that is the philosophy to dieting I follow because it works for me...like a charm. I know my body better than most people and I can dry out by manipulating my carbs and my eating habits. However, I always eat protein and carbs. I eat A LOT of chicken. I also eat A LOT of cottage cheese. And I use whey protein everyday to help me get my cals in.

    When I manipulate my carbs I may lower my carbs by 25% one day or two days in a row, but those are not training days. Mentally, I need carbs and on training days I keep to my 100% carbohydrate intake. I may do some light cardio on those lower carb days, but the cleaner eating is best for leaning out.

    I will then have a refeed day after I have had 4 low-carb days, whenever they occur; meaning I may have 2 in a row then a normal day, then another low day, then a normal day then a low day then WHAM, my refeed day. I only have one after 4 low days. That will constitute 150% my normal amount. This is the only time I will eat oats, but they really pack the carb punch and I can eat a few cups and go beyond 150%. I will also not hesitate to drink skim milk on these days because I'm already going to be bloated and dairy provides a very high amino profile These are also not on training days, in fact, I do nothing on these days. No cardio either.

    I hope that makes sense. I suppose it is a form of carb cycling, but I never go way down with carbs. I don't think its conducive to training or to overall health.
    Do you cycle carbs a certain way? I mean does it have to be high, moderate, low, moderate, high?

    I am doing it like that but sometimes I end up with high carbs on a day I can't train (cos I am sore af)

    You said you so low carbs on non training days. Do you plan it ahead of time or just use non training day as low carb day?
    The reason I am asking is I take a day off based on how tired my body is.

    These days I am sore 7 days a week - lol
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    Quote Originally Posted by RaginCajun View Post

    kill it brother!!!!
    Are you on cycle right now?
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    Quote Originally Posted by somewhatjacked
    Are you on cycle right now?
    Nope not on anything, just food
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    Quote Originally Posted by RaginCajun View Post

    Nope not on anything, just food
    Oh I meant to ask Nova but good to know. Your involvement around the forum while on food is amazing - hahahha
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    Quote Originally Posted by somewhatjacked View Post
    While I am very pleased with the results, I am also confused as to why I am not gaining weight.

    A few months ago when I was eating 3000+ calories and I was gaining weight everyday.

    The past 8-10 days I have been eating 3500, 3100 and 2800 calories so I should have gained something.

    I assumed by TDEE is 3100, which i know is not the case coz I am only 173 lbs.

    Today I will eat 323P, 411C, 66F - that's a LOT of food for a small guy like me.


    Food choices are the exact same. If anything I have eaten more fatty meats like lamb and ribs but I look leaner. Like I said I am very happy but wondering why not gaining weight.

    Are you carb cycling to gain weight or to cut weight?

    I thought you were trying to reduce your body fat. I apologize if I have made a mistake.

    If you want to gain weight and build muscle then just pick a pro/carb/fat ratio and stick to it every day. No need to cycle carbs, you want to be fully loaded and ready to wreak havoc on the weights and eat to repair.

  39. #1559
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    I think my post explained how I cycle carbs, but this is when I am trying to reduce my body fat.

    Like I said, I do not train on high or low carb days and I purposely will have them on an off day.

    I am sore 8 days a week. "Twice on Sunday".

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    Quote Originally Posted by somewhatjacked View Post
    Are you on cycle right now?
    No, I am natural.

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