Help with diet

[gbrice75]

This is true, to an extent. As your bodyfat gets lower, you'll be able to notice minute changes more and more. 20lbs of bodyfat -1lb isn't very noticeable. 5lbs of bodyfat -1lb is.... see where i'm going with this?

[SergeantCarbs]

Agreed and again just speaking of my own personal experience (now down 55lbs and still got 15 to go) in that some days/weeks I feel better about noticing the differences in the mirror but at other times its just plain discouraging. If it wasnt for being able to stare at an Excel worksheet and see the overall progress where Ive lost over a foot from my gut in the last year, Id have given up by now. And yes, looking forward to a lower bf and being able to visibly see more differences per week. Thought I finally hit that mark a few weeks back but I went for one of those bodpod tests and found out I was higher then I thought...

[gbrice75]

I know what you mean. I used to obsess over numbers. It started with the scale, then it became about bodyfat percentages. Now, I rely strictly on how I look and feel. Like you said, some days are good, some are bad. I know my goal is somewhere around 10% simply because I know what 10% bodyfat looks like. The number itself has lost significance for me.

[TheMemoryRemains]

I will write you a program, a very similar program to what I was doing when I gained the 33lbs, I went from 135lbs to 168lbs in exactly eight weeks. I was in academy at the time and it was measured, so was my bodyfat, that's a 24% increase in bodyweight, 24.33lbs of muscle weight gained and no supplements whatsoever. I was eating mennonite women's cooking, three times a day and drinking whole milk between meals and before bed.

How this coming brother?

No hurry, just excited to start bulking properly

[TheMemoryRemains]

Hey gbrice, If you have the time I would EXTREMLY appreciate you to go "ALL IN" and help me with this, you and tbody's minds together and you'll have a monster in the making and I wouldnt forget what you guys have done for me....ever.

Let me know what you think brother.

[gbrice75]

Hey gbrice, If you have the time I would EXTREMLY appreciate you to go "ALL IN" and help me with this, you and tbody's minds together and you'll have a monster in the making and I wouldnt forget what you guys have done for me....ever.

Let me know what you think brother.

I'm ready to help bro. Let's see how far you wanna take this. I want you to post up a REAL diet here, no more bs. Time of day for each meal, workout time, complete and accurate macros for each meal, and total macros at the end of the day. Let's go with a 40/45/15 split (P/C/F). Go for 500 calories above TDEE. More then that won't make you grow faster, it will only go to waste, or worse, be stored as bodyfat. I want to see a lean protein source in every meal. Good complex carbs in every meal except right before bed. Lots of fiberous/green veggies. Heavier carb meals in the 1st half of your day, tapering off in the 2nd half and giving way to more fats (with the exception of pre/pwo). Don't make a diet that you're going to hate and not stick with, but at the same time, keep in mind the purpose of this diet is to GROW, not to enjoy food.

Do this, give me something to work with, and I promise i'll help you make your diet great, and will stick with you throughout. We'll adjust when necessary, and as your body changes. Along with TB's workout regimen, we'll morph you!

Ball is in your court!

[TheMemoryRemains]

I'm ready to help bro. Let's see how far you wanna take this. I want you to post up a REAL diet here, no more bs. Time of day for each meal, workout time, complete and accurate macros for each meal, and total macros at the end of the day. Let's go with a 40/45/15 split (P/C/F). Go for 500 calories above TDEE. More then that won't make you grow faster, it will only go to waste, or worse, be stored as bodyfat. I want to see a lean protein source in every meal. Good complex carbs in every meal except right before bed. Lots of fiberous/green veggies. Heavier carb meals in the 1st half of your day, tapering off in the 2nd half and giving way to more fats (with the exception of pre/pwo). Don't make a diet that you're going to hate and not stick with, but at the same time, keep in mind the purpose of this diet is to GROW, not to enjoy food.

Do this, give me something to work with, and I promise i'll help you make your diet great, and will stick with you throughout. We'll adjust when necessary, and as your body changes. Along with TB's workout regimen, we'll morph you!

Ball is in your court!

This sounds good, working out muscels and my brain... I like your style.

This is will take a bit of time considering I am a full time college student but will be done in a good time frame because I dont want too look like a total noob from my first layout haha

Bolded: Im guessing this is something im going be running. Exacly how I wrote my first one, mainly what I enjoy eating. I tried to see if I can sneek my way through somehow lol

AGAIN and foremost this time, I appreciate the help... I better get started

[gbrice75]

Good deal, and yes - i'd rather see you take your time and come up with something of quality vs. throwing something together that i'm going to sh!t all over lol!

[TheMemoryRemains]

Good deal, and yes - i'd rather see you take your time and come up with something of quality vs. throwing something together that i'm going to sh!t all over lol!

Rofl, maybe I just wanted a laugh from your whitty comments

[tbody66]

have you signed up in the AR remote trainer contest yet?

[TheMemoryRemains]

have you signed up in the AR remote trainer contest yet?

Never heard of it?

[tbody66]

Warm up - Jump rope for 2 minutes straight
Your rep range to be muscle group specific, it also is a "range" which means you go to failure on every set, if you can't perform the exercise properly to the bottom number, the weight is too heavy, go lighter, and if you can perform the exercise properly for more than the higher number, the weight is too light, add weight.
Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs
Stiff legged deadlifts 15-20 reps supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)
Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 8-12 reps
bent rows 3 sets 8-12 reps supersetted with Incline Bench Press 3 sets 8-12 reps
Military Press 3 sets 8-12 reps Supersetted with Crunches 3 sets to failure
Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure
Barbell Curls 3 sets 8-12 reps supersetted with skull crushers 3 sets 8-12 reps
One arm dumbbell preacher curls 3 sets 8-12 reps supersetted with dips 3 sets to failure with bodyweight

Do this for four weeks, don't add or subtract anything, at the end of four weeks I want to see pics then we'll change the rep range up and adjust exercises for bodyparts, if needed.

There is a thread in the diet section entitled AR remote trainer something, go check it out and post there telling the mod in charge that you want to enter and be assigned a trainer.

[TheMemoryRemains]

Important information before read: Shake = M3K+WHEY. (1 scoop of each = 35G protein/46G carbs)
Veggies: Broccolli, califlower, Green peas, spinach ect.

Meal 1 (AM- 9:00):
1 cup oatmeal
1/2 cup strawberries
4 white eggs
4 whole eggs
1 glass of milk
+multivitamin

43/40/14

Meal 2 PWO (AM-11:00):
shake
veggies
almonds

43/52/15

Work out (12:00-1:00PM):
45 minutes-1hour

Meal 3 (PM-3:00):
Beef
1 cup oats
veggies

50/27/14

Meal 4 (PM-5:30)
Chicken breast/93% lean beef/salmon/lean steak sirlon 2.5 oz
brown rice/sweet potatoe/Wheat pasta
veggies

40-50/40-50/10-20

Meal 5 (PM-7:30):
8oz tuna
1 tsp peanut butter
brown rice

45/45/6

Meal 5 (PM-9:30)
Left overs from meal 4 (same meal)

40-50/40-50/10-20

Meal 6 (PM-11:30)
1 tsp fish oil
bananna
brown rice/sweet potatoe/Wheat pasta (Drop carbs before bed?)
protien shake (drop the M3K 46CARBS and just put in the WHEY protein at 24G-1 scoop)
+multivitamin

35/25/15

TOTALS:306-326 PROTEIN/296-316 CARBS/84-104 FATS
CALORIES DEPENDING ON SITE INFORMATION: 3200-3600

[tbody66]

Diet looks good to me, but hey, I'm not the guru, what about the workout plan, are you ready to hit this hard and put on some size???

[gbrice75]

Important information before read: Shake = M3K+WHEY. (1 scoop of each = 35G protein/46G carbs)

Not familiar with M3K - what do the carbs consist of?

Veggies: Broccolli, califlower, Green peas, spinach ect.

All is good except the peas - high in sugar. Ok since you're bulking, but i'd rather see it gone

Meal 1 (AM- 9:00):
1 cup oatmeal
1/2 cup strawberries
4 white eggs
4 whole eggs
1 glass of milk
+multivitamin

43/40/14

Make it 2 whole eggs, 6 whites. Too much fat in this meal. I'd drop the milk, all sugar. Again, you're bulking so this is your call. Hopefully the oatmeal is real oats and not the packet stuff with all the sugar in it

Meal 2 PWO (AM-11:00):
shake
veggies
almonds

43/52/15

Ok. I don't want to nit-pick, but we want this to be good, right? I'd much rather see the carbs come from a real food source, like oats. Again, i don't know what the carbs in that shake consist of, maybe they're ok. Drop the almonds here; the fat will slow protein absorption, not something we want PWO

Work out (12:00-1:00PM):
45 minutes-1hour

Huh? Didn't we just go over your PWO meal?

Meal 3 (PM-3:00):
Beef
1 cup oats
veggies

50/27/14

Lean beef I assume, go for teh leanest you can find

Meal 4 (PM-5:30)
Chicken breast/93% lean beef/salmon/lean steak sirlon 2.5 oz
brown rice/sweet potatoe/Wheat pasta
veggies

40-50/40-50/10-20

Nice

Meal 5 (PM-7:30):
8oz tuna
1 tsp peanut butter
brown rice

45/45/6

Drop the PB here

Meal 5 (PM-9:30)
Left overs from meal 4 (same meal)

40-50/40-50/10-20

2 meal 5's... interesting! =)

Meal 6 (PM-11:30)
1 tsp fish oil
bananna
brown rice/sweet potatoe/Wheat pasta (Drop carbs before bed?)
protien shake (drop the M3K 46CARBS and just put in the WHEY protein at 24G-1 scoop)
+multivitamin

35/25/15

Bad meal before bed. Drop the banana, and replace the whey shake with casein (whey absorbs in about 30 mins, useless before bed) or real food like cottage cheese, or lean beef (best choice). Definitely drop the carbs here

TOTALS:306-326 PROTEIN/296-316 CARBS/84-104 FATS
CALORIES DEPENDING ON SITE INFORMATION: 3200-3600

Getting much better bro, but still needs work. At least this one was worth going through, lol! We're at the point now where we just need to keep refining this down until it's great. We're almost there!

[TheMemoryRemains]

Getting much better bro, but still needs work. At least this one was worth going through, lol! We're at the point now where we just need to keep refining this down until it's great. We're almost there!

First, I'll drop pea's fron veggies, but im going to keep the milk for bulking purposes and I simply love milk over anything and ov course real oats + lean beef. I'll drop the PB in meal 5. My bad on the mix up with two meal 5's, im shooting for 7 meals for again, bulking purposes. Dropping banana + shake and going with casein and cottage cheese which I enjoy aswell.

Page 1 - I posted the nutrition facts label on the protien shake + M3K and I listed at the top of the page what it has, again.
M3K = 13g Protien/46 Carbs
Protien = 23 Protien

1 scoop each stacked = 36P/46C

--------------------------------
Important information before read: Shake = M3K+WHEY. (1 scoop of each = 35G protein/46G carbs)
Veggies: Broccolli, califlower, spinach ect.

Meal 1 (AM- 9:00):
1 cup oatmeal
1/2 cup strawberries
6 white eggs
2 whole eggs
1 glass of milk
+multivitamin

43/40/8

Meal 2 PWO (AM-11:00):
shake
veggies

43/52/5

Work out (12:00-1:00PM):
45 minutes-1hour

Meal 3 (PM-3:00):
lean Beef
1 cup oats
veggies

50/27/14

Meal 4 (PM-5:30)
Chicken breast/93% lean beef/salmon/lean steak sirlon 2.5 oz
brown rice/sweet potatoe/Wheat pasta
veggies

40-50/40-50/10-20

Meal 5 (PM-7:30):
8oz tuna
brown rice

45/45/2

Meal 6 (PM-9:30)
Left overs from meal 4 (same meal)

40-50/40-50/10-20

Meal 7 (PM-11:30)
1 tsp fish oil
brown rice/sweet potatoe/Wheat pasta (Drop carbs before bed?)
casien
cottage cheese
+multivitamin

35/15/10

TOTALS:306-326 PROTEIN/280-300 CARBS/75-90 FATS
CALORIES DEPENDING ON SITE INFORMATION: 3200-3600


Third,

[tbody66]

I missed the second, and there was nothing after the third??? Also still no response to the new workout...

[TheMemoryRemains]

I missed the second, and there was nothing after the third??? Also still no response to the new workout...

I looked it over and it must say its a challenge, a challenge ill proceed with.
Just trying to get this diet down pat + schools been first.

Ill get back to you asap brother

[tbody66]

I looked it over and it must say its a challenge, a challenge ill proceed with.
Just trying to get this diet down pat + schools been first.

Ill get back to you asap brother

Allright then, I'll be here, let me know if you need anything from me on all this!

[gbrice75]

Diet is looking good, we're close to finished. Any other changes would just be tweaks. No glaring issues. My only confusion is meal 2 - you label it PWO, but then after that you state that you do your workout. ????

[TheMemoryRemains]

Diet is looking good, we're close to finished. Any other changes would just be tweaks. No glaring issues. My only confusion is meal 2 - you label it PWO, but then after that you state that you do your workout. ????

I meant PRE WO and POST WO for meal 3.
whats the common abbrievitation for PRE WORK OUT = XXX AND POST WORK OUT = PWO

[gbrice75]

I just say pre/pwo. Or just write it out, it doesn't matter so long as it's clear what you're referring to.

So if I have this right - meal 2 is your pre workout meal? If so, then we do need to make some changes, because I see no PWO (post workout lol) shake before meal 3. Also, meal 2 should be a real food meal, and should most definitely have complex carbs in there to fuel your workout.

Please clarify what's what and then we can work this out.

[TheMemoryRemains]

I just say pre/pwo. Or just write it out, it doesn't matter so long as it's clear what you're referring to.

So if I have this right - meal 2 is your pre workout meal? If so, then we do need to make some changes, because I see no PWO (post workout lol) shake before meal 3. Also, meal 2 should be a real food meal, and should most definitely have complex carbs in there to fuel your workout.

Please clarify what's what and then we can work this out.

You nailed it, how should I fixed my Meal 2 for pre work out and my meal 3 for post work out... switch em

[TheMemoryRemains]

Started my "completed" plan last week, I've been running my "ok" plan 1.5-2 previous. I gained 2.5lbs and rising

Just wanted to thank Gb and Tbody for the advice and help with my diet, routine and other questions I had.
Also thanks to who ever else gave me pointers.



Pictures/status will be posted up shortly, going through exams for the next couple weeks but after that I have a month off that I'll be able to post them up!

[gbrice75]

Started my "completed" plan last week, I've been running my "ok" plan 1.5-2 previous. I gained 2.5lbs and rising

Just wanted to thank Gb and Tbody for the advice and help with my diet, routine and other questions I had.
Also thanks to who ever else gave me pointers.



Pictures/status will be posted up shortly, going through exams for the next couple weeks but after that I have a month off that I'll be able to post them up!

GJ bro, looking forward to seeing pics and updates! Did you already sort out your pre/pwo meal situation, or do you still need help as per post #63 (sorry I missed it)?

[TheMemoryRemains]

GJ bro, looking forward to seeing pics and updates! Did you already sort out your pre/pwo meal situation, or do you still need help as per post #63 (sorry I missed it)?

If a minor tweek is needed then definitly.
Let me know how we could work this.

[tbody66]

I also am looking forward to those pics and updates. Best of luck with those exams and blast some massive gains during that month off.

[TheMemoryRemains]

Thanks guys, I appreciate it. Everythings going GREAT. Never felt so powerful & healthy... and looks to add, god damn bombshell in the making.

[TheMemoryRemains]

Ok boys, its been 1 month 2 weeks.

I weighed in at 170. I am currently 180 with less then 1% BF gain.

10 lbs gain and I feel great.

Uploading pictures in the next couple days.



I am aiming for 190 at the 3 month mark and its looking good, from there I am probably going to stay lean at 190-200 (I wanna see how that weight suits me).

[gbrice75]

Ok boys, its been 1 month 2 weeks.

I weighed in at 170. I am currently 180 with less then 1% BF gain.

10 lbs gain and I feel great.

Uploading pictures in the next couple days.



I am aiming for 190 at the 3 month mark and its looking good, from there I am probably going to stay lean at 190-200 (I wanna see how that weight suits me).

Fvcking awesome bro! Looking forward to seeing those pics! Have you made strength gains as well?

[TheMemoryRemains]

Fvcking awesome bro! Looking forward to seeing those pics! Have you made strength gains as well?

Definitly, more muscel mass the more strength in most cases... love that concept.

Benching around 215 from 190's and gaining...

[gbrice75]

Definitly, more muscel mass the more strength in most cases... love that concept.

Benching around 215 from 190's and gaining...

Great! Keep doing what you're doing! Job well done!

[TheMemoryRemains]

Great! Keep doing what you're doing! Job well done!

Tossed you a pm about the competition

Holidays have been hectic lol

Going full force again from a minor 2 week fall back and gaining and loving it.

Started nov 162.5lbs - 175/178.5 Jan 4th

I have pictures up from the start and I'll be adding pictures once you get back to me ( You'll see why in the pm ) and there a noticeable difference.

2 months and a 12.5-15 lb gain is great, going for 25lb gain in 4 months (by march) for the 185 im shooting towards and will see how I am looking/feeling then, my ultimate goal would be 190-200 by summer ( June - 8 months from the start = 50lbs) if I keep what i am doing I should accomplish that.