Running eq200 2cc & sus250 2cc per week. Also 1ml estrogen blocker daily. I am 6'4" 210lbs and 36 yrs. struggling to dial my food for optimal solid growth. Looking for serious thoughts on the macros and use of carb cycling.
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Running eq200 2cc & sus250 2cc per week. Also 1ml estrogen blocker daily. I am 6'4" 210lbs and 36 yrs. struggling to dial my food for optimal solid growth. Looking for serious thoughts on the macros and use of carb cycling.
Even New Yorkers know where to get the best pizza. ;)Quote:
Originally Posted by Bertuzzi
What's your rough BF%? Pretty low I would assume, at 6'4 210.Quote:
Originally Posted by NorCal13
Well look what the cat drug in.....
Always somebody druggin' me ... :lol:Quote:
Originally Posted by kelkel
I don't know if this will come to you as hard as a math problem or if the answer seems obvious, but here goes my question:
I'm having these crazy sugar/carb cravings every single day, all day and I don't even know why.
I've recently quit smoking. It was 2 weeks and 2 days ago, I've also finished my first Clenbuterol cycle last Sunday (4 days ago).
I'm basically eating 3300 calories a day and burning 1400 daily approx.
First I take 30g of ENA Whey & 250ml Milk at 9am. (Unless it's workout day, then I don't put the proteins in it).
Then I eat 2 chicken breasts at 12:30pm.
Between 12:30pm and 17:30 I usually drink 1-3 cups of coffee before I quit the office.
Then at 19:00 I have 30g of ENA Whey & 250ml Milk and 100gr cereals (Workout days only)
Then at 19:00 I eat Yogurt with cereals (Non-workout days only)
Non-workout days I usually take another coffee with some cookies at 21:00 or else I fall asleep in classes (Like 1 packet of Oreo cookies, ie)
If I worked out, then I also have 30g of ENA Whey & 250ml Milk right after working out.
Then for dinner I eat 2 chicken breasts and 2 boiled eggs at 23:00.
(1 Chicken Breast = 0.25 Kg where I live)
I also have 1 or 2 fruits (As in apples/bananas) 30 minutes after each meal.
Oh, and also I'm 20 years old, 1.73m and 68Kg with 13% bodyfat.
I asume my diet is fine for clean bulking, please correct me otherwise.
Any clues on why I could be craving sugar out of nowhere lately?
(If I missed/need to add more information please tell me)
Most of your diet is sugar. You sugar crash and then want more to replace it.Quote:
Originally Posted by Fxwfran
Milk, cookies, whey (sweeteners), cereal, yoghurt, fruit = a boat lost of sugar.
You should be focusing on less shakes, more real protein and a much much much better choice of carbs - rice, sweet potatoes, wholewheat pasta even wholemeal bread.
Hello, new to the forum. Name is Leo I am 32 years old 5ft 11in, currently 235 pounds and 23.7% body fat down from 25% a month ago. I have trained off and on over the years and have not really lost the muscle I have. I have been really serious this past month and have devoted myself to intense training and learning all I can about fitness and nutrition. Before my question I would like to thank everyone for the knowledge I have gained from this forum. So now the question, am I doing things right with my diet if I have lost about .3% body fat per week but this week I have gained 1 pound? Does that just mean I am building muscle and losing fat?
Welcome to the forum. Glad you are working out again.Quote:
Originally Posted by leokm85
IMHO you should have lost a lot more body fat for a month in the gym. 1 pound is nothing. Some of my craps weight more than 1 pound. Are you doing cardio and what is your diet plan? Do you have a daily log? Are you doing cardio?
I am not doing enough cardio but I am eating between 2200 and 2500 calories a day with 220 grams of protein as a constant and the fats and carbs very from day to day but the fats and carbs are both set at 30%. I eat oatmeal, brown rice, eggs, chicken, steak, lean meats for the most part. I try to keep it as clean as possible. I am trying to keep as much muscle mass as possible while cutting out fat. I am losing .3% body fat a week, this week I went from 234 pounds to 235 pounds but still losing .3% body fat. I do not mind putting in more cardio and I am doing a 3 day push pull split right now.
Based on a rough guess on a DYEE calculator, These macronutrient values reflect your cutting calories of 2,044 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,544 calories per day. So based on what you told me your calorie intake is too high to cut weight. Believe me that I HATE CARIDO but you have to do it.
What has been getting me motivated is a simple phrase "I am going to do today what the other guy can do but is not, so tomorrow I can do things the other guy can't.
I am 26 years older than you and coming off a very bad accident followed by an illness. My diet was crap, I was on bedrest and having all the sides from the chemo drugs. My weigh in at the doctors office in August was 256 lbs and I was was given doctors okay to start working out. Joined one of those gyms that are popular in the US and with females vs going to my old meat head gym. I had to go with my wife due to medical issues.
Here are my results since August. Maybe 10-12 days in August, I just walked. I hate walking/running on a treadmill so sometimes I was able to take the dogs out. I slowly was able to go a little faster every couple of times. Slowly starting going to the weights just to wake them all up. This went into September with more and more weights on machines so I could teach my wife how to use them, and taking cardio classes. I can say that every day I worked out my abs and core.
Here is what my results have been.
08/01 - 256.0 lbs
09/15 - 224.9 lbs 22.5% BF
10/15 - 227.7 lbs 19.7% BF
11/03 - 226.2 lbs 17.0% BF
As of this morning, my weight is 219.5 lbs. I had set a daily goal down in August that was very simple for my daily workout. Drink a protein shake in the morning, put on gym clothes, do 1 burpee, 1 push up, 1 sit up daily and 3 times a week drive and walk into the gym. Easy End of the year goals were pass the US Army PT and beat my best friend, from the Army, when I see him. Body fat goal was to get under US Army standards of 18% and get to 15% by the end of the year.
So what are your goals? On your 3 day push pull legs workout are you going heavy and low reps or light and high reps?
Thanks for sharing your progress. Well I did not know I was over eating, I really have no guidance nor can I afford to pay for a trainer to help me that is why I am here. I watch youtube videos, read guides and did a online calculator for my macros and calories. My goal is a big one which I understand will take a while but I would like to get as strong as I am able to and get my body in the best shape and looking it's best. I have some issues like weak core, anterior pelvic tilt and neck problems which I am seeing a Chiropractor for. I will be honest I have been really neglectful of my body for over a decade and I have been really serious about wanting to better my body and nutrition. We all have to start somewhere and I would love to be in a bodybuilding or strongman competition some day. My biggest problem when trying to do this in the past was I had no idea what I was doing nutrition wise or exercising but I have been researching and studying and trying to better myself. I wish I had someone to help me get to my goals without costing me a fortune which I don't have.
A side note, I have been eating clean and taking vitamins but tend to be tired a lot and just really fatigued. I give myself at least a day off or 2 even but I am too young to feel as old as I do.
I wish I had a real bodybuilding gym near me but it is like 70 miles away.
Thanks for sharing your progress. Well I did not know I was over eating, I really have no guidance nor can I afford to pay for a trainer to help me that is why I am here. I watch youtube videos, read guides and did a online calculator for my macros and calories. My goal is a big one which I understand will take a while but I would like to get as strong as I am able to and get my body in the best shape and looking it's best. I have some issues like weak core, anterior pelvic tilt and neck problems which I am seeing a Chiropractor for. I will be honest I have been really neglectful of my body for over a decade and I have been really serious about wanting to better my body and nutrition. We all have to start somewhere and I would love to be in a bodybuilding or strongman competition some day. My biggest problem when trying to do this in the past was I had no idea what I was doing nutrition wise or exercising but I have been researching and studying and trying to better myself. I wish I had someone to help me get to my goals without costing me a fortune which I don't have.
A side note, I have been eating clean and taking vitamins but tend to be tired a lot and just really fatigued. I give myself at least a day off or 2 even but I am too young to feel as old as I do.
I wish I had a real bodybuilding gym near me but it is like 70 miles away.
Oh and the 3 day push pull well I start at a lower weight and work my way up to as heavy as I can go incrementally with like 4 sets, so reps would be 10,8,6 then 15
ha ha sorry about that double post
the 3 day push pull well I start at a lower weight and work my way up to as heavy as I can go incrementally with like 4 sets, so reps would be 10,8,6 then 15
Okay I dialed down my calories to an even 2000 and my protein is now at 200, carbs 150 and fat at 66 grams. I do my weigh in on Monday mornings I use my handheld fat thing and weight scale. I will add in 45 minute steady state cardio on the elliptical ( I prefer that over a treadmill or running because of my legs ) on my off days and maybe 15 minutes after each weight session? I just worry about losing too many calories to put me in too much of a defect. it is kind of impossible to count how many calories you burn from weights and cardio right? I am pretty much a homebody when I am not working or in the gym so once I start getting in a little bit better shape and it is warmer out I will start riding a bike.
I do not believe in any thing that says you burned X amount of kCal on a machine. Everyone is different. Push yourself and forget those numbers and go for time, pace and distance. Put away that handheld fat thing and weight scale and only use it 2 times a month. The mirror and your clothing are much better at telling you if your dropping body fat.Quote:
Originally Posted by leokm85
If you stick to a diet that is 500 calorie per day deficit and go balls out on cardio it is just an extra benefit and why most people have a "cheat" day. Most people think to much about how many caories are in what or what I bured off. The 500 calorie less diet is easy to do and effective.
You might want to read this post. I do often. http://forums.steroid.com/diet-nutri...men-women.html
Hey I've gotta question: Can u really add muscle and burn fat all in less than 20 mins per day!?!?!? :lol:
Well look who showed up.......
How do I make my own thread? I'm really new to this forum lmao
Whats been going on there Kel? :)
Hi all,
Starting re training myself after a long long break. weak as. I do Karate 3-4 hours a week. Wife and kids (normal work around the house :) ) .
What will be a good food system to start eating - I am very good and keeping away from bad food have no problem at all.
My goal is to stat encouraging my body to use some of the fat around me lol. I am 6.1 about 107kg and I am sure I am about 20-25% body fat. especially around my waist.
I am seems to be keeping this weight and slowly moving the "fat" (not all of course) out and trying to see which carbs I need to replaced - for example I starting to eat less fruit and replacing it with other carbs. -
any help, suggestions, other resources that can help me to really tune my food will be really appreciated,
Thank you :)
You could use MyFitnessPal to log what you eat for a couple of weeks to get a bit of reality check. During this time do not change anything, simply do what you have been doing. Then slowly start changing something. Maybe modify your breakfast for a few weeks and see how that goes and then keep adding stuff. A slow change will be more sustainable as you get used to your new routine. Once all this sets in you can start being real anal if you like and weight things and get very detailed but do not start there as it is, generally, too much change in one swoop.Quote:
Originally Posted by ozraelised
Good luck!
Keto diet still a good way to get cut up quickly if done right?
if it is does it basically go like this?
being in ketosis is what's important.
being in ketosis doesn't mean one can eat fats unchecked. there is a limit.
protein requirements still need to be met in order to maintain. isn't that 1:1, or 1:1.5 weight : protein in grams?
saturated fats are important, but cannot be what the entire diet is using. the best energy fats are more simplified fats.
essential fatty acids are crucial. sooo could i get by with 30 - 35g fat per day?
fiber should be used a the carbs source. one should use 20g per day?
being on keto basically means you won't run out of energy because it's coming from the bodies fat stores first, or the fat being put into the body, hence people going on keto and wondering why they aren't getting cut up. eatin' too much fat.
if this is all right then wouldn't protein be higher than fat?
and if all this is right, what's the best and fastest way to drop into ketosis? cold turkey?
and if that's true so should fat start out high then drop down once in ketosis?
sorry bro, i had to move this to diet and nutrition. need this question answered
Ok so I've completed the TDEE calculations and add about 500 calories to put me at a grand total of 3635. I'm going with a 40/45/15 split and 6 meals a day.
Is a safe assumption that any meat is 7 grams of protein per cooked ounce.
I know sweet potatoes are an excellent carb source but where do I find basic carb counts on potatoes and produce like that
Should fruit be counted in my daily carb counting
My stats are 6' 207 14%bf 35 years old. 2-3 good years training but I've always been a little behind on getting my macros properly done and in check.
Hello I would like to talk about a diet called, Metabolic Diet. This diet was elaborated by a Canadian physician named MAURO DI PASQUALE.
In this diet is directed to make the intake of 40 to 60% of fat, the protein being between 30 to 40% and the consumption of carbohydrate should be in 30 grams for 12 days.
After 12 days a load of Carbohydrates is made, on Saturdays and Sundays.
The orientation to the load is, fat should be between 25-45%. The protein between 15-30% and Carbohydrate load should be between 35-55%. I would like to know opinions of those who have already made this diet
I would like to know your opinion on the metabolic diet of Canadian doctor Mauro Di Pasquele, revolutionary nutrition, which breaks the myth about which fat is bad and Carbohydrates are good ...
Brother for a long time I've been researching on this diet, and was thinking stage a phase of weight gain using it to gain lean mass ....
Some guys have told me that this diet is not suitable for those who want to gain lean mass, because from their thoughts, diet causes the subject to lose muscle mass ...
And this is the factor that I disagree with it because in this diet has a load of Carbohydrates on the weekends doing with the muscles fill of glycogen in the useful of the week ... that returns the low levels of Carbohydrates
I'd like to know your opinion, because I'm trying to get in. in a phase of clean weight gain, with the Metabolic diet.