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

  1. #161
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    Quote Originally Posted by xpijeonx View Post
    I have a question about entering into this type of "lifestyle".
    Cool.

    Quote Originally Posted by xpijeonx View Post
    In a previous post Nark mentions the importance of being insulin sensitive for this type of program.
    Yep.

    Quote Originally Posted by xpijeonx View Post
    It was also mentioned at some point about getting your body to this point but didnt go into any depth on what to do to get there.
    Insulin sensitivity is affected by body composition, dietary intake, as well as exercise intensity (and frequency to some degree... among other factors).

    So, to get there: Get shredded... or relatively lean.

    To do for our purposes: (in no particular order)

    1. Bump fiber.

    2. Add a glucose disposal agent. (chromium picolinate is my GDA or preference. Some may opt for R-ALA, avandia, or metformin)

    3. Add cardio (varied intensities and durations)

    4. Add high intensity training (+ volume).

    5. Manipulate macronutrients (carb cycling; precede cycling with a hypocaloric carb-depleting; cycle supplemental fat in but not too high..)



    ^^These are the basic steps to priming.

    Quote Originally Posted by xpijeonx View Post
    Is there a blanket type treatment, time period or a calculation that can be used to "prime" ourselves for this?
    The answer to each of the above is no.

    It depends on where you're starting from.

    Someone who's 6% won't have to prime for as long as someone who's at 16%.

    @6%, Individuals can use a cyclic overfeed-underfeed protocol.

    This is a modified prime-deplete program, whereas you'd deplete for 4 weeks and overfeed for 2-4.. or go 2 and 2, cept instead of going hypocaloric, you'd eat at maintenance for 2 weeks, and then overfeed for two.

    @6%, Glucose tolerance should be high.

    This obviously wouldn't be applicable to someone who's 16%.

    On average it'd take 16 weeks of priming to get someone who's 16% down to sub-8%.

    8% being a nice and manageable place to start.

    10% being the upper limit.


    Quote Originally Posted by xpijeonx View Post
    What are some tell tell signs we are there after this "priming" period?
    Pronounced low BG between meals is one sign.

    Noticeable changes in body temp in response to food ingestion.. or missing meals (not that one should miss meals and test the response).

    You 'feel' food being burnt.

    Overall better digestion and assimilation etc.

    -CNS

  2. #162
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    Quote Originally Posted by novastepp View Post
    I'm not opposed to fruits at all. berries, grapefruit and others have enormous nutritional value. i just don't see a need for dextrose and other "sugars". I personally don't use fruits when striving for pure fat loss. i stick to a very easy approach for weeks at a time. however, when training hard and looking for overall athletic performance, i will use fruits.
    Good post.

    -CNS

  3. #163
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    Quote Originally Posted by novastepp View Post
    Nark has posted information on why he prefers potatoes over oats. I myself have seen his literature and agree. So I can say that we both agree that sweet potatoes are better than oats for fat loss and performance. However, if the biggest obstacle in your diet is the decision to use oats or potatoes, your diet is solid and you should be seeing progress with either.
    Agreed on both statements... all things considered.

    -CNS

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    Its all about greens i tell you, greens!!

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    A bit off topic...
    What about on a free workout advice by Narkissos: intro to performance training 101?
    I know you're the man on this stuff, and it's sad I can't pM you for some WO questions...

    Thanks
    CL

  6. #166
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    Quote Originally Posted by novastepp View Post

    bump!

    Nice find.

    -CNS

  7. #167
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    Quote Originally Posted by ChuckLee View Post
    A bit off topic...
    What about on a free workout advice by Narkissos: intro to performance training 101?
    I know you're the man on this stuff, and it's sad I can't pM you for some WO questions...

    Thanks
    CL
    Sorry about the PMs mate.. I get some weird ones, so i turn 'em off.

    It's turned on for guys who're on my friends list though.

    re: workout thread.

    I'd love to.. but honestly i wouldn't be able to keep up.

    Had to take some time off from this thread because of my client load as well as my work load at school...

    I'm back now, since my last exam ended today.

    We'll see however.

    -CNS

  8. #168
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    Not the type of dieting style we're proposing...

    You're not at the stage yet where it would be applicable.

    No flame of course, just an explanation.

    First step?

    Get your bodyfat down to a manageable percentage: 15% is your first goal.

    Additional thoughts:

    Quote Originally Posted by damiongage View Post
    Alright guys.....beat me up...

    33 yrs old
    5'9
    BF=22%
    weight =255lbs
    LBM = 198 lbs

    Adjust kcals to support LBM solely.

    2400 kcals is a pretty good place to be.

    Quote Originally Posted by damiongage View Post
    Injured shoulder and let life get in the way a little too much in the last year, but just got my home gym done and it is time to rock it out.. Diet is based on 2400-2500 cals a day(300pro/ 200 carb/ 55 fat)
    Err on the lower end of the kcal range.

    Quote Originally Posted by damiongage View Post

    Meals are rounded to meet requirements (ie if 1 cup oats have 56 carbs...i measure out a light cup to compensate)...Trying to cut, and will adjust cals and cardio as needed to keep up 1.5lb per week loss.

    5:45 wake up
    Coffee

    6:30
    30 min fasted cardio (will go to 45 when needed)

    7:00
    1 scoop whey
    8oz liquid eggwhites
    2 tbl natty PB
    50g pro/ 20g fat
    Too much fat in one meal.

    Spread your fat intake over the course of the day.

    Quote Originally Posted by damiongage View Post
    9:30
    1 scoop whey
    8oz cooked eggwhites
    1/2cup veggies (in eggs)
    2/3cup oatmeal
    50g pro/ 50g carb
    You haven't listed the fat amount in this meal.

    Oats contribute some fat.

    Quote Originally Posted by damiongage View Post
    12:00
    1 8oz chicken breast
    1 cup broccoli
    1/2 sweet potato
    50g pro/ 50g carb
    Where's the fat listing?

    Again.. you've understated your macros.

    Quote Originally Posted by damiongage View Post
    2:30
    8oz lean steak
    1/4 cup almonds
    1c green beans
    50g pro/20g fat/ minimal carbs
    Almonds = overkill.
    I don't think the carb total will be 'minimal' either.
    Fat is understated in this meal as well.

    Quote Originally Posted by damiongage View Post
    5:00 (Pre W/O)
    1 scoop whey
    1c Yogurt
    strawberries, raspberries, blackberries
    1/4 granola
    50g pro/ 50g carbs
    Decent

    Quote Originally Posted by damiongage View Post
    5:15
    Lift (M,T, Thur, Fi)
    20min cardio
    1 hour exercise (racquetball for ex) on non lift days
    Bump the cardio to 30 minutes.

    Bump the a.m. cardio to 45.

    Quote Originally Posted by damiongage View Post
    6:30
    1 scoop whey
    8oz liquid egg whites
    1cup ground oats
    50g pro/ 50g carbs
    Decent.

    Again you understate the fats.

    There are there though.

    Your entire kcal spread will require readjusting.

    Your protein is understated... as are your fat totals.

    Quote Originally Posted by damiongage View Post
    9:00
    1/4 cup almonds
    6g pro/ 14g fat
    ???


    Quote Originally Posted by damiongage View Post
    Obviously types of meats and veggies change, but you get the drift...lean meats, green veggies...ect....this is a good example of my diet now.....

    So whatcha think????

    Count each gram of protein.

    Count each gram of fat and carbohydrate.

    You are not doing this currently.

    -CNS

  9. #169
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    Quote Originally Posted by cslade305 View Post
    42 years old
    220lbs
    6'-4"
    Body fat (taken by gym worker) = 18.5%
    LBM = <> 180 lbs

    kcal range: 2160-2640 kcals

    Quote Originally Posted by cslade305 View Post
    In addition to diet advise, I am also trying to plan my next cycle. I have enough test prop to use it again but need suggestions as to what to add to it.
    You won't get that on this thread.

    Quote Originally Posted by cslade305 View Post
    Here is my current diet.

    Fat Carb Protein Cal.
    Breakfast 32 60 46 720
    8AM:6 eggs, 1 cup oatmeat
    6 WHOLE EGGS + OATMEAL?

    Correct me if i'm reading wrong.

    Quote Originally Posted by cslade305 View Post
    Snack 6 3 19 147
    11AM: Starkist Tuna pouch, 1 tblsp mayo

    Lunch 3.5 33 32 280
    1PM: Chicken breast and 1 cup brown rice

    Snack 6 3 19 147
    4PM: Tuna puoch and 1 tblsp mayo
    I'd split the carbs over the 4 'meals' equally...drop the mayo and whole eggs and add fish oil.

    OR... Drop the mayo, and add a whole egg to each meal to make the fat requirement.

    You'll get the satiety of fat as well as the numerous other benefits without overshooting your kcal/fat allotment.

    Quote Originally Posted by cslade305 View Post
    Shake 19.5 76 35 590
    6PM: 1 scoop whey, 2 tblsp peanut butter, 1 banana, 1 small low carb/sugar yogurt smoothie
    Cut the PB in half.

    Seems like you're just indiscriminately piling calories in to be honest...and that's not what this thread is about.

    Quote Originally Posted by cslade305 View Post
    PWO Shake 2.5 5 20 130
    8/9PM: 1 scoop whey
    After piling calories into each of the other meals, why scrimp on low GI carbs pwo?

    Quote Originally Posted by cslade305 View Post
    Dinner 3.5 50 35 228
    9/10PM: Chickenb breast, brown rice, broccoli spears
    Decent.

    Quote Originally Posted by cslade305 View Post
    Totals 73 Fat, 230 Carb, 206 Protein, 2242 Calories
    Your kcals are in the middle range right now.. I'd lower the fat however, putting your kcals on the lower end of the spectrum.

    Your fat intake is around 30% of total calories..which is kind of on the high side.

    -CNS

  10. #170
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    Quote Originally Posted by *Narkissos* View Post
    Sorry about the PMs mate.. I get some weird ones, so i turn 'em off.

    It's turned on for guys who're on my friends list though.

    re: workout thread.

    I'd love to.. but honestly i wouldn't be able to keep up.

    Had to take some time off from this thread because of my client load as well as my work load at school...

    I'm back now, since my last exam ended today.

    We'll see however.

    -CNS
    Cool, I couldn't find anybody more experienced than you in this subject so I'll wait wishfully for that thread

  11. #171
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    Quote Originally Posted by M3 Muscle View Post
    Got one for you guys.

    I'm 26, 180lbs., 15% BF. I've been out of the gym for 3 years due to broken bones, and have dropped 15 lbs and added an extra 5% BF. I basically have a desk job, but currently work out 5 times a week (little to no carido). I'm looking to add lots of lean muscle mass and gradually trim off body fat.

    I calculated my BMR using the KM method and came up with 1869 cal. My TDEE is 2570 cal using 1.375, or 2897 cal using 1.55. I figured that since I had a mostly desk job I would figure my diet on the 1.375, but correct me if I'm wrong.
    Go with: 2160kcals.

    Quote Originally Posted by M3 Muscle View Post
    Here's the new diet:

    Cal - Fat - Carbs - Protein

    Meal 1 (has to be quick as I'm not a morning person) - 7:00 AM
    1 cup Kashi Go Lean (cereal) w/ 1 cup soy milk - 240 - 4.5 - 39 - 20
    2 scoops EAS blended protein (35g) - 140 - 2 - 3 - 27
    Meal 1 Total 380 - 6.5 - 42 - 47

    Meal 2 - 9:30 AM
    Egg omelet w/ 1 egg yoke and 5 whites 134 - 4.5 - 1 - 18
    1/2 cup oatmeal 75 - 1 - 13.5 - 2.5
    1/2 cup 1% cottage cheese w/ 1/2 cup pineapple 150 - 1.5 - 20 - 13
    Meal 2 Total 359 -7 - 34.5 - 33.5

    Meal 3 - 12:00 PM
    1 chicken breast (6 oz.) 165 - 2.25 - 0 - 36
    100 g carrots 35 - 0 - 8 - 1
    2 slices whole wheat bread 138 - 2 - 24 - 8
    Meal 3 Total 338 - 4.25 - 32 - 45

    Meal 4 - 2:30 PM
    1 can tuna (6 oz.) 175 - 3 - 0 -38
    1 cup frozen mixed vegetables w/ 1 tbsp. butter 180 - 5 - 26 - 6
    1/4 cup brown rice 150 -1 - 32 -3
    Meal 4 Total 505 - 9 - 58 - 47

    Meal 5 - 5:15 PM
    6 oz. lean pork tenderloin 195 - 7.5 - 3 - 28.5
    100 g zucchini squash 21 - 0 - 3 - 3
    2 slices whole wheat bread 138 - 2 - 24 - 8
    Meal 5 Total 354 - 9.5 - 30 - 39.5

    Pre Workout Nutrition
    1 scoop ON whey protein (30.4g) 120 - 1 - 3 - 24


    Workout 6:15 PM - 8:00 PM

    PWO Nutrition
    8 oz. pineapple-grapefruit juice 117 - 0 - 29 - 0
    2 scoops EAS blended protein (35g) 140 - 2 - 3 - 27
    PWO Nutrition Total 257 - 2 - 32 - 27

    Meal 6 - 8:30 PM
    4 oz. lean ground beef 212 - 8 - 0 - 24
    100 g asparagus 20 - 0 - 4 - 2
    1 slice whole wheat bread 69 - 1 - 12 - 4
    Meal 6 Total 309 - 9 - 16 - 30

    Total Fat - 48.25g
    Total Carb - 247.5g
    Total Protein - 293g

    Fat Cal - 434.25
    Carb Cal - 990
    Protein Cal - 1172

    Total Cal - 2596.25

    Breakdown Calories by % (fat/carb/protein) - 16.73% / 38.13% / 45.14%


    Rip away!!!
    Leave carbs + fat where they are.

    Slash protein.

    Too much protein.

    Slash protein to 190 gr.

    i.e. 35% of 2160 kcals.

    Add a GDA to your supplements if you aren't using one currently.

    -CNS

  12. #172
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    Quote Originally Posted by ChuckLee View Post
    Cool, I couldn't find anybody more experienced than you in this subject so I'll wait wishfully for that thread
    Send me a friend request... or subscribe to my training journal in the workout forum.

    I will be updating that soon... and you'll be able to ask questions as i go along.

    -C

  13. #173
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    Quote Originally Posted by abbot138 View Post
    I just wanted to give a quick shot out to Nark and Nova. For anyone who is considering the low-fat, adequate carb style of cutting, DO IT!!!!!! I have gotten as much out of 5 days of utilizing this method as about 1 month of the traditional low carb method. Plus, I havent lost any stength or intensity in the gym, im not starving all the time, I dont feel scrawny and weak, and Im not pissy all the time like I usually am when cutting. Bottom line, this is the only way to cut and it is the only way I will be cutting from now on.
    Nice testimonial

    -C

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    Quote Originally Posted by *Narkissos* View Post
    Send me a friend request... or subscribe to my training journal in the workout forum.

    I will be updating that soon... and you'll be able to ask questions as i go along.

    -C
    I will.
    thanks mate

  15. #175
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    Quote Originally Posted by Juice_E View Post
    Meal 1: Calories Fat Pro Carbs
    5 egg whites 80 0 15 0
    2whole eggs 150 10 12 2
    1/2 cup oats 150 3 5 27

    Meal 2:
    tuna 150 1.5 32.5 0

    Meal 3:
    Chicken breast 120 1.5 24 0
    Brown rice 216 2 5 45

    Meal 4:
    same as 3

    Meal 5:
    Pwo shake 130 15 24 0
    oats 1/2 150 3 5 45

    Meal 6:
    5 turkey slices 150 2.5 20 5
    1/2 cup oats 150 3 5 27

    Meal 7:
    Same as 6

    Bedtime snack
    Natty PB 210 16 8 6
    Cottage cheese 696 30 84 18

    Totals cal: 2862 fat: 79 pro: 301 carb: 206
    stats. 170ish, 19-21% BF, 18 years old, plan on 2-3hour workouts , 5 days a week and cardio 7x a week
    Too many calories.

    LBM = 136 lbs

    2k kcals is right around where you should adjust your diet for your goals.

    Not too high... Not hypocaloric either.

    2-3 hour workouts + cardio?

    Er... why?

    Quote Originally Posted by Juice_E View Post
    Im adding flax to meals 3, 7 and 8
    In addition to the calories listed?

    Monumental error.

    Quote Originally Posted by Juice_E View Post
    This was suppose to be a cutting diet, but after I read that you guys recommend that I use LBM to calculate my macros, my question now is would this be suitable as a steady gain diet. Not necessarily a bulker.
    Overkill diet more like it.

    Quote Originally Posted by Juice_E View Post
    as far as carb cycling is that like since i need 206 carbs i would do that one day and then say like 100-150 carbs another day?
    Something like that.

    I don't think you're at the stage where it's either necessary or feasible to implement this as yet however.

    -CNS

  16. #176
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    Quote Originally Posted by NeedAnabolics View Post
    Ok I've posted this diet several times already. I'm 5'10" 180 lbs now, I've seen about an 8 lb increase since I started 6 weeks ago (Started 172lbs). I have a couple of questions, 1.How do you keep your insulin levels spiked,
    You misread.

    The goal is to facilitate a slow and steady trickle of insulin.

    Not to keep it 'spiked'.

    Above a specific threshold, insulin redirects nutrients towards fat cells.

    We want to avoid this by keeping a moderate but steady trickle.

    Trickle.

    Not spike.

    A steady state is achieved through the regular ingestion of low-GI carbohydrates.

    Quote Originally Posted by NeedAnabolics View Post
    and 2: is there anything else I can add to my diet.
    A vacuum.

    Your calories are way too high.

    Unless you're a gymnastic construction worker who bikes to and from work, I can't see how you could possibly need or utilize 4700 kcals.

    My weight and LBM are higher than your own... and I don't consume more than 2400 kcals myself.

    Quote Originally Posted by NeedAnabolics View Post
    Cals,Pro,Carbs,Fat

    Meal 1(8:00am): Macro's: 806,69,81,18.75

    -8 boiled eggs (136/24/0/0)
    -Whey protein shake (285/40/10/2)
    -1 cup oatmeal ( 300/10/54/5)
    -1 1/2 Cup Whole Milk (225,12,17,12)
    -1 bananna

    Meal 2 (10:30am): Macro's: 413,40,33,12

    -6-8 Ground Turkey (173,36,0,1)
    -1/2 non cooked cup brown rice (150/4/33/1)
    -1 tablespoon flaxseed oil (90/0/0/10)

    Meal 3 (12:30pm) Macro's: 870,93,64,31

    -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)
    -2 tablespoons peanut butter (200/16/12/16)
    -1 apple, some tomato, lemon, and jalepenos for tuna.

    Meal 4 (2:30pm) Macro's: 380,49,30,11.5

    -6-8 oz Chicken (150/40/0/1)
    -16g peanuts (80/4/3/8)
    -1/2 Cup Oats (150,5,27,2.5)

    Meal 5 (4:30pm) PWO Macro's: 600,45,84,8

    -6oz Ground beef: 200,33,0,6
    -2/3 Cup Pasta: 400,12,84,2

    Meal 6 PPWO (7:30) Macro's: 948,55.5,116,18.75

    -1/2 Scoop Whey: 73,11.5,5,.75
    -80g Glyocomaize or Dextrose: 280,0,52,0
    -1 Cup Whole Milk: 150,8,11,8
    -3 Slices White Bread: 210,6,42,1.5
    -3 Slices Turkey: 135,15,6,6
    -5 Slices Turkey Bacon: 100,15,0,2.5

    Meal 7 BedTime (10:00) Macro's: 310,32,9,16.5

    -1 Scoop Casein: 110,24,3,.5
    -2 TB Peanut Butter: 200,8,6,16

    Total Macros:
    Calories: 4327 (fruits, veggies not included, right around 4700 Cals)
    Protein: 376
    Carbohydrates: 417
    Fat: 117

    See above.

    Quote Originally Posted by NeedAnabolics View Post
    Harris Benedict Formula: 66+ (1071) + (876) (136) = 1877 (OLD)
    1877 x 1.725= 3238
    Calories to maintain current weight @ 172lbs, height at 59, 20 years of age.
    At what Lean body mass...and what level of daily activity?


    -CNS

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    While here... Tuna fixer-uppers: http://forums.steroid.com/showthread.php?t=161613

    -CNS

  18. #178
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    Quote Originally Posted by TheArtist View Post
    rather than clutter this thread, if one of you gentlemen would be so kind as to post in my thread, i'd be very appreciative.
    thanks.
    http://forums.steroid.com/showthread...12#post3972612

    Copying to this thread:

    Quote Originally Posted by TheArtist View Post
    My stats
    24
    6'2"
    225lbs
    bf% 15-16
    ^^Noted.

    Quote Originally Posted by TheArtist View Post
    According to the fitness calculator i found at the top of the page i require:
    342g carbs
    256g pro
    114g fat
    3413 cals.

    now, THAT being said... how am i looking ?
    ^^That'd be way too high.

    Your actual totals:

    Quote Originally Posted by TheArtist View Post
    Total for the day... 336/200/47/2674
    on Non lifting days... 287/166/44/2332

    Thank you 200byjune for catching my stellar mathematic abilities... lol

    ^^Are good.

    Because I pegged you @2700.

    So.. 2674 is close.

    I like.

    Quote Originally Posted by TheArtist View Post
    i'm attempting to get as lean as i can before july 12th.
    That leaves you 8 weeks.

    If you do everything right that'll be 12-24 lbs of fat off.

    Kcals being spot on... Let's review your food choices...and combinations:

    Quote Originally Posted by TheArtist View Post
    ok, here's a diet i came up with, please pick it apart as necessary
    key=Protein/carbs/fats/calories

    Meal#1
    6 egg whites... 30/0/0/102
    1/2 cup oats... 5/27/3/150
    total... 35/27/3/252

    Meal#2
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450
    Spread your macros equally over the course of the day.

    That's too much protein.

    Quote Originally Posted by TheArtist View Post
    PWO
    6 egg whites... 30/0/0/102
    1/2 cup ff cottage cheese... 14/7/0/90
    1/2 cup oats... 5/27/3/150
    total... 49/34/3/342
    Same here

    Quote Originally Posted by TheArtist View Post
    Meal#3
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450
    And again.

    Quote Originally Posted by TheArtist View Post
    Meal#4
    6oz. Chicken breast... 33/0/5/180
    200g sweet potato... 4/41/0/180
    total... 37/41/5/360
    nice...

    Quote Originally Posted by TheArtist View Post
    Meal#5
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450

    Meal#6
    1/2cup cottage cheese... 13/4/5/120
    1 scoop whey... 30/2/1/140
    2tbsp PB... 7/6/16/180
    total... 50/11/21/370
    And again.

    I'd add another meal so you could spread your protein more equally

    7 meals would put you @48/gr protein per meal..

    Instead of 30+ in some and 50+ in others.

    Also.. it's allow you to spread your fat intake better on the last meal.. by allowing you to spread it over two.

    -CNS

    -CNS

  19. #179
    TheArtist's Avatar
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    thanks for your input nark, greatly appreciated.

  20. #180
    xpijeonx is offline Associate Member
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    Thanks Nark! It is greatly appreciated!

  21. #181
    TheArtist's Avatar
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    nark, would you suggest lowering my protein intake per individual meal? say, instead of two cans of tuna, make it one and a half? also making the 7th meal of about the same amount or just add a 7th meal, of the same amt. of protein, same as the other meals?

  22. #182
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    nevermind... i think i get it now.

  23. #183
    Sennt is offline New Member
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    Check out my lean muscle diet

    Hey nark and friends. Looking to get some advice on my lean muscle diet here.

    Stats:
    5'9 about 165 lbs
    I train 4 days a week, each muscle once a week. Cardio eod 3 times a week.
    My goal is to gain around 12-14 lbs of lean muscle in about by mid august (about 12 weeks)

    Meal 1
    4 egg white (12 / 0 / 0)
    1 scoop whey (23 / 3 / 2)
    2 wheat slices (10 / 40 / 2)
    Totals (45 / 43 / 4)

    Meal 2
    Shake (32 / 16 / 12)
    Totals (32 / 16 / 12)

    Meal 3
    8 oz chicken breast (55 / 0 / 5)
    1 tbsp olive oil (0 / 0 / 14)
    Veggies
    Totals (55 / 0 / 19)

    Meal 4
    5 oz tuna (30 / 0 / 1)
    2 wheat slices (10 / 40 / 2)
    Totals (40 / 40 / 3)

    Meal 5
    8 oz chicken breast (55 / 0 / 5)
    1 cup cooked brown rice (5 / 45 / 2)
    Veggies
    Totals (60 / 45 / 7)

    Meal 6
    5 oz tuna (30 / 0 / 1)
    1 cup cooked brown rice (5 / 45 / 2)
    Totals (35 / 45 / 2)

    Workout

    Meal 7
    PWO shake (48 / 80 / 3)
    Totals (48 / 80 / 3)

    Meal 8
    2 turkey patties (40 / 0 / 18)
    Totals (40 / 0 / 18)

    Totals 3.1k cals / 355 protein / 269 carbs / 68 fats

    Let me know what ya think I can tweak to make it more efficient. Im starting this diet on the 19th.

  24. #184
    Narkissos's Avatar
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    Quote Originally Posted by Sennt View Post
    Hey nark and friends. Looking to get some advice on my lean muscle diet here.

    Stats:
    5'9 about 165 lbs
    165lbs@ what bodyfat percentage?

    Quote Originally Posted by Sennt View Post
    I train 4 days a week, each muscle once a week. Cardio eod 3 times a week.
    Do you have any day completely 'off'?

    How is your cardio timed?

    Lay out your split on a day-to-day basis.. Thanks

    Quote Originally Posted by Sennt View Post
    My goal is to gain around 12-14 lbs of lean muscle in about by mid august (about 12 weeks)
    Um... Big order there.

    You'll be using anabolics I assume?

    I'll wait for your answer before I supply a reply of my own.

    -CNS

  25. #185
    xlxBigSexyxlx's Avatar
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    Hey Nark,

    What are your views on drinking pasteurized liquid eggs vs. cooking them?

    Ya know, the whole you only absorb about half of the nutrients when you drink them as compared to cooking and eating them...

  26. #186
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    Quote Originally Posted by *Narkissos* View Post
    You misread.

    Unless you're a gymnastic construction worker who bikes to and from work, I can't see how you could possibly need or utilize 4700 kcals.

    -CNS
    That had me rolling ... I think I'm getting a little loopy from dieting...

  27. #187
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    Quote Originally Posted by xlxBigSexyxlx View Post
    Hey Nark,

    What are your views on drinking pasteurized liquid eggs vs. cooking them?

    Ya know, the whole you only absorb about half of the nutrients when you drink them as compared to cooking and eating them...
    Before I reply, please clarify... Is your question:

    1. w/ regard to the bioavailability of the protein in cooked v.s. pasteurized eggwhites?

    2. w/ regard to the body's response to liquid calories as compared to that of ingested solid foods?


    Let me know.

    -CNS

  28. #188
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    Quote Originally Posted by *Narkissos* View Post
    Before I reply, please clarify... Is your question:

    1. w/ regard to the bioavailability of the protein in cooked v.s. pasteurized eggwhites?

    2. w/ regard to the body's response to liquid calories as compared to that of ingested solid foods?


    Let me know.

    -CNS
    I was really talking about 1. But since you brought it up, could you please go into both?

    I got this off another board:

    "Biotin is an essential micronutrient for all mammals and is a member of the B complex group of vitamins. Biotin was discovered in nutritional experiments that revealed a factor in many foodstuffs that was capable of curing the scaly dermatitis, hair loss, and neurologic signs induced in rats fed dried egg whites.

    Avidin is a glycoprotein found in egg whites and binds biotin very specifically and tightly. From an evolutionary standpoint, avidin probably serves as a antibacterial in egg whites because it is resistant to a broad range of bacterial proteases in both the free and biotin-bound forms.

    Because it is resistant to digestive enzymes from the pancreas dietary avidin binds to dietary biotin and prevents its absorption. The normal bacteria of the large intestine synthesize biotin. Cooking changes avidin and makes it susceptible to digestion and unable to interfere with the intestinal absorption of biotin."


    Making it seem like if you do drink them, to supplement biotin

  29. #189
    Narkissos's Avatar
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    Quote Originally Posted by xlxBigSexyxlx View Post
    I was really talking about 1. But since you brought it up, could you please go into both?
    Ok.

    Quote Originally Posted by xlxBigSexyxlx View Post
    I got this off another board:

    "Biotin is an essential micronutrient for all mammals and is a member of the B complex group of vitamins. Biotin was discovered in nutritional experiments that revealed a factor in many foodstuffs that was capable of curing the scaly dermatitis, hair loss, and neurologic signs induced in rats fed dried egg whites.

    Avidin is a glycoprotein found in egg whites and binds biotin very specifically and tightly. From an evolutionary standpoint, avidin probably serves as a antibacterial in egg whites because it is resistant to a broad range of bacterial proteases in both the free and biotin-bound forms.

    Because it is resistant to digestive enzymes from the pancreas dietary avidin binds to dietary biotin and prevents its absorption. The normal bacteria of the large intestine synthesize biotin. Cooking changes avidin and makes it susceptible to digestion and unable to interfere with the intestinal absorption of biotin."
    1. Avidin is generally deactivated by the pasteurization process.

    So drinking pasteurized eggwhites is fine.

    Even if this was not the case, this does not negatively effect the quality of the protein anyway.

    Additionally, unless your primary protein source was raw egg-whites, your risk of a Biotin deficiency is about nil anyway.

    So w/ regard to question 1... I'd say protein quality is equivalent.


    2. w/ regard to the body's perception of the food ingested (liquid kcals v.s. solid & chewed whole foods)... I believe solids are superior.

    For liquids which need very limited digestion (or complete liquid meals consumed in small quantities) it matters little overall...

    However, for bodybuilding purposes (i.e. large amounts of calories being consumed), chewed food is superior.

    Chewing initiates the digestion process.

    Without mastication, gastric emptying is speedier...and digestion is less efficient.

    So... w/ regard to larger amounts of liquid protein (or pro + carbs + some fat), chewing is superior.

    For this reason, I chew my carb source prior to ingesting a liquid protein.

    This, notably, is the only time i don't consume my protein first in a meal.

    I hope I've answered your questions.

    -CNS

  30. #190
    Sennt is offline New Member
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    Quote Originally Posted by *Narkissos* View Post
    165lbs@ what bodyfat percentage?
    Id say im at around 18% bf atm.

    Quote Originally Posted by *Narkissos* View Post
    Do you have any day completely 'off'?

    How is your cardio timed?

    Lay out your split on a day-to-day basis.. Thanks
    Mon: Chest / Tris
    Tues: Legs + 30 mins Cardio
    Wed: Off
    Thurs: Shoulders + 30 mins Cardio
    Fri: Back / Bis
    Sat: Cardio AM
    Sun: Off

    Quote Originally Posted by *Narkissos* View Post
    Um... Big order there.

    You'll be using anabolics I assume?

    I'll wait for your answer before I supply a reply of my own.

    -CNS
    I dont think im ready for a cycle just yet, so no anabolics. Still a lot of room natural growth.

    Guess I overestimated my goals? Maybe you can shed some light on my plan and help me achieve a more realistic goal.

    Thanks bud

  31. #191
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    Quote Originally Posted by *Narkissos* View Post
    Ok.



    1. Avidin is generally deactivated by the pasteurization process.

    So drinking pasteurized eggwhites is fine.

    Even if this was not the case, this does not negatively effect the quality of the protein anyway.

    Additionally, unless your primary protein source was raw egg-whites, your risk of a Biotin deficiency is about nil anyway.

    So w/ regard to question 1... I'd say protein quality is equivalent.


    2. w/ regard to the body's perception of the food ingested (liquid kcals v.s. solid & chewed whole foods)... I believe solids are superior.

    For liquids which need very limited digestion (or complete liquid meals consumed in small quantities) it matters little overall...

    However, for bodybuilding purposes (i.e. large amounts of calories being consumed), chewed food is superior.

    Chewing initiates the digestion process.

    Without mastication, gastric emptying is speedier...and digestion is less efficient.

    So... w/ regard to larger amounts of liquid protein (or pro + carbs + some fat), chewing is superior.

    For this reason, I chew my carb source prior to ingesting a liquid protein.

    This, notably, is the only time i don't consume my protein first in a meal.

    I hope I've answered your questions.

    -CNS


    Thanks a bunch Nark!

  32. #192
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    Well i'm consuming almost 5000 cals a day, I still wake up with this starving hunger for food in the morning, I'm a waiter so i'm on my feet for 4-5 hours, then I workout for almost 2 hours and play basketball every other day for about 2 hours so i'm constantly doing smething, I've gained slow steady weight and I'm not fat, still very lean on this bulking diet, its weird. I've been doing it this new way for 4 weeks now.

  33. #193
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    Quote Originally Posted by NeedAnabolics View Post
    Well i'm consuming almost 5000 cals a day, I still wake up with this starving hunger for food in the morning
    You're supposed to.

    Quote Originally Posted by NeedAnabolics View Post
    I'm a waiter so i'm on my feet for 4-5 hours, then I workout for almost 2 hours and play basketball every other day for about 2 hours so i'm constantly doing smething,
    Which is why i queried your daily activity.

    Quote Originally Posted by NeedAnabolics View Post
    I've gained slow steady weight and I'm not fat, still very lean on this bulking diet, its weird.
    Define 'lean'.

    Quote Originally Posted by NeedAnabolics View Post
    I've been doing it this new way for 4 weeks now.
    Then.. Stick with it. When fat goes up, revamp the diet.

    I won't comment further on the kcal amount.

    The ratio of macronutrients isn't favorable though.

    Most fat: <> 20 % ave.

    Less protein.

    -CNS

  34. #194
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    Thanks for the help, I'll get crackin' on a diet plan and see what ya'll think.

  35. #195
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    ^^Rock on buddy.

    Hit us up with progress reports.

    -CNS

  36. #196
    Sennt is offline New Member
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    Any ideas on my diet nark?

  37. #197
    Narkissos's Avatar
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    Quote Originally Posted by Sennt View Post
    Any ideas on my diet nark?
    I think your goals are unrealistic.

    I think your diet is overkill calorically.

    I think your bodyfat percentage is also way too high.

    165 lbs @ 18% bf = 128 lbs LBM.

    3100 kcals?

    Overkill.

    Furthermore, at 18% BF... your bodyfat percentage places you in a position where you're more likely to gain more bodyfat than lose any.

    My thought?

    Well.. I won't touch your diet at all, because I don't think it's applicable to you at all personally.

    Get your bodyfat level down to 10% max...

    Eat @ maintenance... not hypercaloric.

    Bump cardio etc.

    ..and get that bodyfat down.

    Then you can attempt a hypercaloric diet.

    -CNS

  38. #198
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    Hmm ok good points.

    Guess ill postpone the bulking until I drop down to a more suitable bf %. I'll also bump up the cardio to every day pwo and am on non work out days.

    So if I were to eat at maintenance calories would I calculate my bmr using the 165 lbs or the 128 of lbm I have? Maintenance at 165 lbs would be around 2.8k cals for me right?

  39. #199
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    Quote Originally Posted by Sennt View Post
    Hmm ok good points.

    Guess ill postpone the bulking until I drop down to a more suitable bf %. I'll also bump up the cardio to every day pwo and am on non work out days.

    So if I were to eat at maintenance calories would I calculate my bmr using the 165 lbs or the 128 of lbm I have? Maintenance at 165 lbs would be around 2.8k cals for me right?

    More like 2k actually.

    -CNS

  40. #200
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    To add what Narky said, your body is at an optimal anabolic state when it is in the 10-14% BF range, some even narrow it down to 10-12%. This is one of the two reasons we see more and more, if not all, pro-BB being close to competition shape. Another being that it is much easier to lose ~6% BF versus ~10%BF.

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