!!!! get ripped !!!!

Hey guys im 24 yrs old. training 3 years. my bodyfat is 8.5 % i weigh 83 kg length is 1.85 meters. i train at nite at 20:00. wake up at 07:00 i use protein shake after gym and ethel creatine and a pre workout energy drink. i wana be very well ripped with vains popping out. i train 5 days a week, wana get a dieet but dont know where on the site to find the rite one, can someone please help me with a diet to help me get these results and a training program as mine is due to be changed please help, send me a link directly to the rite diet for me and training program please, thanks alot, as you can see my bf is ok but im still not rite, must be cause my diet not rite. i dont have a diet at all,LOL

Well your in the right place

U need to give us something to work with though

How did you mesure 8.5% BF... that is fairly lean as is.

Come back with a plan and put it up for critique

i got it measured at a biokenetic or how ever you speld it i am lean no fat at all. but my 6 pack is not that well visible, it is visible but i want all the cuts to be there and vains. i dont wana look like most of the guys on here ( very big ) wana have a lean mens health beach fit body. the chicks must drool. mon=chest and shoulders front. tuesday = biceps and calves and abs. wednesday=triceps and upper legs. thurs=back and abs friday rear shoulder i drink 1 protein shake after gym and one in the morning the rest of the time i eat what ever i can get my hands on

Welcome!

A shake and then whatever you can get your hands on? Lucky duck being 8.5%. You must have terrific genes.

For that 6 pack, please post up what all of those foods are so they can be tweaked.

Good luck~

its anything basicly. i drive up and down whole day, very active life. i will it anything, pies hamburgers, steak roll, any form of take away, all i need from you guys is a propper dieet to get lean and ripped and have n beach fit look not a gorilla look. and n training program. just stipulate which days i must train which muscle ( monday to friday) and what exercises for each muscle group. please please pleasse

im 24 training 3 years bf 8.4% im 1.84 m tall. athletic build. im on this diet now, what i want is to stay lean and get bigger, i dont wanna be bulk just a bit bigger as i am pretty small, but if i grow i wanna grow lean, stay lean and ripped but also grow, is it possible on this diet ? or can someone recomend me another diet ? please help
06:00 half an hour cardio (cycle )
07:00 meal 1: 1 whey protein shake cals=360 g pro=76 carbs=6g fat 3.6. 1 slice pineappel cals=40 pro= 0.45 g carbs=10.6g fat = 0.1g
09:00 meal 2: 6 egg whites raw mixed with 150 g oats raw drink it as a shake. cals=809 pro=42.9g carbs=82g fat=15.2g ( total for both foods)
12:00 meal 3: 1 can of tuna. cals=174 pro= 38 g carbs= 0 fat 1.2
14:00 meal 4: 150 g steak and half a head brocolli. cals=490 pro=42.5 carbs=6 fat=22.3 (total for both foods)
17:00 meal 5 whey protein shake cals=360 g pro=76 carbs=6g fat 3.6
18:00 train to 19:30 or 20:00
20:00 meal 6 (after training) 150 chicken breast and half a cucumber. cals=134 pro=25.6 g carbs 7.2g fat =0.8 (total for both foods)
22:00 meal 7 ( bed time ) whey protein shake cals=360 g pro=76 carbs=6g fat 3.6
i train monday to thursday we realy do train hard as i train with a compettetive bodybuilder we train at evening and i do cardio in the morning anything from 20 to 40 min depends on my energy level. please help and change my diet if required, Totals cals= 2727 protein =377 carbs=123.8 fat=49.9

im 24 training 3 years bf 8.4% im 1.84 m tall. athletic build. im on this diet now, what i want is to stay lean and get bigger, i dont wanna be bulk just a bit bigger as i am pretty small, but if i grow i wanna grow lean, stay lean and ripped but also grow, is it possible on this diet ? or can someone recomend me another diet ? please help
06:00 half an hour cardio (cycle )
07:00 meal 1: 1 whey protein shake cals=360 g pro=76 carbs=6g fat 3.6. 1 slice pineappel cals=40 pro= 0.45 g carbs=10.6g fat = 0.1g
09:00 meal 2: 6 egg whites raw mixed with 150 g oats raw drink it as a shake. cals=809 pro=42.9g carbs=82g fat=15.2g ( total for both foods)
12:00 meal 3: 1 can of tuna. cals=174 pro= 38 g carbs= 0 fat 1.2
14:00 meal 4: 150 g steak and half a head brocolli. cals=490 pro=42.5 carbs=6 fat=22.3 (total for both foods)
17:00 meal 5 whey protein shake cals=360 g pro=76 carbs=6g fat 3.6
18:00 train to 19:30 or 20:00
20:00 meal 6 (after training) 150 chicken breast and half a cucumber. cals=134 pro=25.6 g carbs 7.2g fat =0.8 (total for both foods)
22:00 meal 7 ( bed time ) whey protein shake cals=360 g pro=76 carbs=6g fat 3.6
i train monday to thursday we realy do train hard as i train with a compettetive bodybuilder we train at evening and i do cardio in the morning anything from 20 to 40 min depends on my energy level. please help and change my diet if required, Totals cals= 2727 protein =377 carbs=123.8 fat=49.9

You need to stop spamming this board or your time here will be short. This is the 4th thread you've started introducing yourself and posting your diet. One is plenty.

well no one answers or helps

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Originally Posted by sidneylandman

well no one answers or helps

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He is PMing people as well. I was happy to give some basic advice, but have a little patience, my friend. This is a forum of people that volunteer their time and knowledge, so sometimes it takes a day or two.

Quote:

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Originally Posted by sidneylandman

well no one answers or helps

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Try exercising a little patience. As stated above, we don't get paid to sit here and provide diet consultation. There are new members here every single day, starting threads just like yours, who all want their questions answered too. The people who are good enough to give their time here helping others will get to you when they can.

Posting the same thread over and over again is not going to help you with making friends around here, let alone getting help.

At 83kg and 8.5%bf ur bmr = 2000cals; tdee = 3100cals

If i were u wanting to get bigger and as lean as u are u could start at 3500cals/day

3500cals at 40/40/20 split:

350g protein
350g carbs
78g fat

The format ur typing in is too hard to read.. Post ur diet hitting these macros like this:

Meal1: ....

Meal2: .....

Meal3: .....

Meal4: .....

Meal5: .....

Meal6: .....

Total macros: 3500cals/350p/350c/77f

Be sure to include the time for each meal as well as what time u workout...

If ur wanting to get bigger u need to increase amt of carbs ur eating from ur current diet (which i didnt read cuz it was makn me crosseyed) i think 400cals above ur tdee would be a good startn place for a guy as lean as u already are.. Keep an eye on ur bf% since it isnt someth u wanna accumulate alot of...

Repost a diet in that format hitting those macros..

meal1: 08:00= 2 scoops whey protein & 1 slice pineappel. cals=400 protein=76 carbs=16.6 fat=3.7
meal2: 10:00= 6 egg whites raw , with 150 g oats mixed and drink as shake. cals=809 protein=42.9 carbs=82 fat=15.3
meal3: 12:00=1 can of tuna cals=174 protein=38 carbs=0 fat=0.1
meal4: 14:00=150 beef steak and half a cucumber cals=490 protein=42 carbs=6 fat=22.3
meal5: 17:00=2 scoops whey protein cals=360 protein=76 carbs=6 fat=3.6
meal6: 20:00=150 g chicken breast and head of broccoli cals=134 protein=25 carbs=7.2 fat=0.8
meal7: 22:00= 2 scoops whey protein cals=360 protein=76 carbs=6 fat=3.6

totals cals=2727 protein=375 carbs=123 fat=50.2

Train mon to thurs=18:00 to aprox 20:00 ( 2 hours)
Cardio mon to thurs=07:00 to aprox 08:00 ( 1 hour)

hope this is better guys

meal1: 08:00= 2 scoops whey protein & 1 slice pineappel. cals=400 protein =76 carbs=16.6 fat=3.7
meal2: 10:00= 6 egg whites raw , with 150 g oats mixed and drink as shake. cals=809 protein =42.9 carbs=82 fat=15.3
meal3: 12:00=1 can of tuna cals=174 protein =38 carbs=0 fat=0.1
meal4: 14:00=150 beef steak and half a cucumber cals=490 protein =42 carbs=6 fat=22.3
meal5: 17:00=2 scoops whey protein cals=360 protein =76 carbs=6 fat=3.6
meal6: 20:00=150 g chicken breast and head of broccoli cals=134 protein =25 carbs=7.2 fat=0.8
meal7: 22:00= 2 scoops whey protein cals=360 protein =76 carbs=6 fat=3.6

totals cals=2727 protein =375 carbs=123 fat=50.2

Train mon to thurs=18:00 to aprox 20:00 ( 2 hours)
Cardio mon to thurs=07:00 to aprox 08:00 ( 1 hour)

hope this is better guys

Stop PMing me your diet. I am not the diet guy. You will get much better advice from the guys here. You had no comments in the email, so I had no idea what you changed (if anything) and it isn't my job go back to your previous PM to sort it out. I won't answer any more of your PMs. If you are sending your diet via PM to other members, you might soon find nobody will help you.

405 gave solid, straight forward advice and you ignored it. He didn't just tell you how to format your post, he told you what your numbers should be.

I think you need more complex carbs. If I am doing the quick math correctly, less than 20% of your diet is carbs, and most might be simple carbs (not sure what is in your protein shakes). If you want to follow the 40/40/20 advice above, you could easily add carbs to a few of your meals and be close to the macros sorted out for you by 405 above. Throw in some almonds to bump your fat up a little bit.

why they give u a pming option on this site then? sorry for bugging you just wanted some advice but you probably on steroid overdose and taking you temper out on me,be a bit more patient as there is people like me that just joined this site and have no idea how to do this whole thred and post thing etc. all i neede is a straight forward diet. is that realy that difficult just to post me a lean bulk diet. wow

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Originally Posted by sidneylandman

why they give u a pming option on this site then?

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So members can PM eachother, obviously. What's that? You thought you could abuse the feature and harrass other members? Nope, that's not why we have a PM option.

Quote:

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Originally Posted by sidneylandman

sorry for bugging you just wanted some advice but you probably on steroid overdose and taking you temper out on me

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Unnecessary and unfair comment. You owe JV an apology.

Quote:

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Originally Posted by sidneylandman

be a bit more patient as there is people like me that just joined this site and have no idea how to do this whole thred and post thing

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Why don't you try practicing what you preach? You are new here; why don't YOU try being a bit more patient instead of cramming your demands down people's throats? First you clog up this section with multiple posts of the same content, now you're continuously PMing members because you didn't get the answers you wanted and/or not fast enough?

Quote:

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Originally Posted by sidneylandman

etc. all i neede is a straight forward diet. is that realy that difficult just to post me a lean bulk diet. wow

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Then I suggest you do some research in this section. There are TONS of examples and info here. It is nobody's job to make YOU a diet. That's not what we do here. YOU come up with a diet, we can help you sort it out.

I've already warned you once. This is twice. There will not be a third. Sorry if it sounds harsh, but you need to hear it.

Sidney did u read post #12 above?? 3500cals 350g protein 350g carbs 77g fat

Come up with a diet that gets close to these numbers and post it.. From there ur food choices can be critiqued.. Thats all u have to do ...