4 Weeks Natural Diet/Workout

[Juturna]

Here is my 4-week progress with a natural regiment.

I believe I'm somewhere around 8% body-fat now, and increased 10 pounds in the past month. A lot of my gains hit my arms and legs first, however I'm starting to (I think) see my chest grow in size. Gains in the gym have been monumental (for me, at least).


I think I might start my first cycle soon, here is what I have in mind;

WK1-4: 20/mg D-Bol
WK1-12: 500/mg Test E

PCT- Nolva, Milk Thistle


DIET;
3,600 calories
350 grams protein
Healthy Carbs & fat.




Any thoughts, suggestions/criticism are welcome. Like I said, this is all natural; healthy diet and no creatine/supplement usage thus far.

[Juturna]

......

[ty357]

very lean bro

[Juturna]

I know - I'm trying to naturally bulk up for now but I am having trouble so far obviously beyond the 10 pounds... My body fat seems to stay low despite a healthy amount of fats and proteins. Any recommendations to add to my diet beyond healthy, high-proteins and carbs? Any certain food that you'd recommend to boost protein/fat?

[Juturna]

Also - the pictures in shorts are obviously from 1 month ago and the others being today.

[c.phantasy]

Looking very good bro!

Bodytype:Ectomorph?

How old are you brother?

[xo3et]

Dude what are your stats please???

Age
height
weight
training experience

[Juturna]

21/yrs, 5'8'', 168/lbs.

I've been working out for close to two years now but recently started solely lifting weights without cardio. Heavier weight, less reps... Attempting to bulk up now for the past two months.

[xo3et]

Yeah stick at it bro, your very lean and need to stick to that diet like glue.

Id not run a cycle bro id keep at what your doing for another few years and set yourself some goals.

How the legs, you been working these mate

[Juturna]

My legs are going well, I work them out twice a week as such;

Squats: 3x 10-15rep
Ham curl: 4x 15rep
Dead lift: 3x 15rep
Leg extensions: 3x 15rep

I should be alright I think with legs... I included a picture below of legs.

[dedic8ed1]

Post your diet and I'll put you on the road to lean mass.I've been looking for a Ecto to test my whole food nutrition magic on.If your serious about bodybuilding and are interested in taking a dedicated approach to your goal for size then post a full layout of your Meal's #1-5 as follows

Meal#1
Protein
Carbs
Fats
Meal#2
etc,etc
Training time of the day and your days on and off from the gym.

[Juturna]

I'd definitely appreciate that dedic8ed1 to see how your plan works versus what I've been doing;

Meal 1 (649 cal)
2cup diced chicken breast (grilled)
4 egg white
2 slices WW bread
91g pro / 27g carbs / 38.5g fat

Meal 2 (603 cal)
2cup diced chicken breast
2 slices WW bread
1 cup milk 2% fat
75g pro / 37g carb / 43.1g fat

Meal 3 (1135 cal)
4cup diced chicken breast
2 slices WW bread
1cup almonds (unsalted)
107g pro / 52g carb / 111g fat

Meal 4 (1245 cal)
2cup spaghetti (w/ red sauce, tom base)
2cup diced beef steak
2cup lima beans
2slices WW bread
110g pro / 188g carb / 56g fat

Meal 5 (603 cal)
2cup diced chicken breast
2 slices WW bread
1 cup milk 2% fat
75g pro / 37g carb / 43.1g fat



Monday - Thursday = 0800 gym time
Friday, Saturday = 1200 gym time
Wednesday, Sunday = OFF

M- Chest
T- Legs
W- OFF
Th- Shoulders
F- Back
S- Arms


Goal wise- I'd like to gain 20 pounds of muscle by the close of the year. Eventually I'd like to achieve and stay at/around 200-205.

[Juturna]

I forgot to add- I do calisthenics on Sunday for legs, but no lifting to help release more natural testosterone .

[dedic8ed1]

I'd definitely appreciate that dedic8ed1 to see how your plan works versus what I've been doing;

Meal 1 (649 cal)
2cup diced chicken breast (grilled)
4 egg white
2 slices WW bread
91g pro / 27g carbs / 38.5g fat

Meal 2 (603 cal)
2cup diced chicken breast
2 slices WW bread
1 cup milk 2% fat
75g pro / 37g carb / 43.1g fat

Meal 3 (1135 cal)
4cup diced chicken breast
2 slices WW bread
1cup almonds (unsalted)
107g pro / 52g carb / 111g fat

Meal 4 (1245 cal)
2cup spaghetti (w/ red sauce, tom base)
2cup diced beef steak
2cup lima beans
2slices WW bread
110g pro / 188g carb / 56g fat

Meal 5 (603 cal)
2cup diced chicken breast
2 slices WW bread
1 cup milk 2% fat
75g pro / 37g carb / 43.1g fat



Monday - Thursday = 0800 gym time
Friday, Saturday = 1200 gym time
Wednesday, Sunday = OFF

M- Chest
T- Legs
W- OFF
Th- Shoulders
F- Back
S- Arms


Goal wise- I'd like to gain 20 pounds of muscle by the close of the year. Eventually I'd like to achieve and stay at/around 200-205.

First things first,the best advise I can give you is don't take ANY advise from people on dieting after I write you this routine.You have to stick to this without change or you just not gonna figure out what is working for you.Your eating a lot I see,but there's just about every important carbohydrate for bodybuilding missing from your nutrition.Also Whole wheat bread is a processed carbohydrate and in my opinion any carbohydrate that has even the smallest of processing is junk.There's many things to look at when writing an individual a diet for instance,your an ectomorph fast metabolism long limbed hard to put on fat I.E. Your gonna have to eat eat and eat to put on muscle and maintain it.Cardio forget it,your gifted with the pre programmed metabolism to stay lean that's a double edge sword cause it's also gonna be hard to put on muscle,but as long as you can afford to eat to grow no sweat.As far as juice I'd say learn to get your body to grow with training manipulation and figuring out the best whole food nutrition plan that works for each goal you want to achieve,your years away from even considering that you've maxed out your natural potential of building muscle,which is the educational approach to using AAS.I'm gonna have you eating both slow digesting and fast digesting carbs.Your metabolism is so fast the insulin surge from white carbs won't likely effect your condition and will only help you put on muscle with the larger insulin spike without getting fat lol!!Yeah rite you ain't ever gonna be fat.

Meal #1
12 egg whites/Molly Mcbutter/cheese flavor
1 cup grits/ 2tbls Low sugar preserves
2 tbs natty peanut butter
8oz red cap milk


Meal #2
6oz boneless chicken breast/lemon juice
1 cup brown rice
1oz almonds/roasted salted

Meal #3
8oz ground beef/burger/foreman grill
8oz peeled sweet potato/splenda/cinnimon

Train

Meal#4 Post work out
6oz boneless chicken breast
1 cup white rice
8oz Natural grape juice

Meal #5
8oz ground beef
1/2 cup of brown rice

You wanna grow this is how you eat for it.The other side of growing is training.Stick to compound movements and hitting legs hard as you possibly can to release the most natty testosterone your body will allow.I'd stick with machines if you wanna move weight around in a safe fashion if you have no training partner.Feel the weight check the ego at the door don't be like everyone else.I'm the leanest and best condition mofo in my church"GYM"and I never go to failure never make a seen catering my ego with grunting,screaming and what not.If you weren't looking at me you just wouldn't know I was there.

Monday/Chest rep scheme 3 sets 12,10,8
Incline press-hammer strength machine 3 sets 12,10,8
Bench press-hammer strength machine 3 sets 12,10,8
Wide chest press-hammer strength machine 3 sets12,10,8
Cable cross overs 3 sets12,10,8

Tuesday/Legs
Warm the knees up light weight leg extensions 2 sets

Leg press/wide foot stance
Stiff legged dead lifts/keep the knees locked but no hyper extended
Squats/smith machine perfect the form wide foot stance
Lying ham string curls

Seated calf raises/feet apart
Standing calf raises/feet together

Wednesday/off

Thursday/Shoulders

Smith machine front military press
Side lateral dumbbell raises
Front dumbbell raises
Standing barbell rows/shoulder grip elbows up feel the work in the side delts.
Reverse pec deck for rear delts

Friday/Back

Chin ups/get the lats hot slow and controlled
Pull downs to the front
Dead lifts/keep the knees bent
One arm dumbbell rows

Saturday/Arms

21's
Barbell curls
Standing alternate dumbbell curls

One arm over head dumbbell extensions
Skull crushers
Cable push downs

The times are different on days you train so make sure you eat the pre and post work out meals for the intended purpose.The sweet potato ground beef meal provides good natural sugars for energy and the best muscle building protein there is BEEF.The white rice and grape juice are intended to give you the insulin spike you need for glycogen replenishment after training, the power of insulin is not to be ignored in the nutrition spectrum.I also have you eating grits in the first meal "white carb"so you start your day in a anabolic state of insulin.

Don't think you'll do fine,just eat the meals as I layed out for 4 weeks without missing a single meal or day of training and then you'll truly see how powerful whole food nutrition is and then you'll have an idea on what carbs to add and at what levels to adjust for what ever goal is in front of you.As far as 20 lbs of muscle before the close of the year forget it dude this is real life not the comic books.People who use gear seldom put on 20lbs of actual muscle there first time on the gear or any time for that matter.Your gonna make some serious progress with this no doubt but be patient your progress will only be represented by your level of DEDICATION!!!!!!!!

Any questions?

[Juturna]

I appreciate the detailed diet and workout plan dedic8ed, I will have to go shopping tomorrow and I will follow it exclusively for the full 4 weeks you've requested and let you know my progress afterwards if you'd like.

Two small things;
1. I don't have "Molly McButter" anywhere near me, however that is only a flavoring, correct?
2. Is there something I may substitute for grits? If that truly is unmatched and unchangeable than I will see what I can do.

Again, the advice is much appreciated. I'll be sure to update you throughout the month.

[dedic8ed1]

I appreciate the detailed diet and workout plan dedic8ed, I will have to go shopping tomorrow and I will follow it exclusively for the full 4 weeks you've requested and let you know my progress afterwards if you'd like.

Two small things;
1. I don't have "Molly McButter" anywhere near me, however that is only a flavoring, correct?YesLook for Butter buds there good too.
2. Is there something I may substitute for grits? If that truly is unmatched and unchangeable than I will see what I can do.You can use white potatoes,but grits are better there's instant grits also for a quick cooking. IMO.Flavor them up with salt and pepper.I use the no sugar jellys or salt both are great.

Again, the advice is much appreciated. I'll be sure to update you throughout the month.

No problem, I'll show you the ins and outs bud just be sure and log all your progress and do it all the way or don't do it at all.

[jojo2002]

this thread die out? I thinking of doing this diet/routine....

[Undercover]

Yeah I'm eager to see the results...

[Undercover]

First things first,the best advise I can give you is don't take ANY advise from people on dieting after I write you this routine.You have to stick to this without change or you just not gonna figure out what is working for you.Your eating a lot I see,but there's just about every important carbohydrate for bodybuilding missing from your nutrition.Also Whole wheat bread is a processed carbohydrate and in my opinion any carbohydrate that has even the smallest of processing is junk.There's many things to look at when writing an individual a diet for instance,your an ectomorph fast metabolism long limbed hard to put on fat I.E. Your gonna have to eat eat and eat to put on muscle and maintain it.Cardio forget it,your gifted with the pre programmed metabolism to stay lean that's a double edge sword cause it's also gonna be hard to put on muscle,but as long as you can afford to eat to grow no sweat.As far as juice I'd say learn to get your body to grow with training manipulation and figuring out the best whole food nutrition plan that works for each goal you want to achieve,your years away from even considering that you've maxed out your natural potential of building muscle,which is the educational approach to using AAS.I'm gonna have you eating both slow digesting and fast digesting carbs.Your metabolism is so fast the insulin surge from white carbs won't likely effect your condition and will only help you put on muscle with the larger insulin spike without getting fat lol!!Yeah rite you ain't ever gonna be fat.

Meal #1
12 egg whites/Molly Mcbutter/cheese flavor
1 cup grits/ 2tbls Low sugar preserves
2 tbs natty peanut butter
8oz red cap milk


Meal #2
6oz boneless chicken breast/lemon juice
1 cup brown rice
1oz almonds/roasted salted

Meal #3
8oz ground beef/burger/foreman grill
8oz peeled sweet potato/splenda/cinnimon

Train

Meal#4 Post work out
6oz boneless chicken breast
1 cup white rice
8oz Natural grape juice

Meal #5
8oz ground beef
1/2 cup of brown rice

You wanna grow this is how you eat for it.The other side of growing is training.Stick to compound movements and hitting legs hard as you possibly can to release the most natty testosterone your body will allow.I'd stick with machines if you wanna move weight around in a safe fashion if you have no training partner.Feel the weight check the ego at the door don't be like everyone else.I'm the leanest and best condition mofo in my church"GYM"and I never go to failure never make a seen catering my ego with grunting,screaming and what not.If you weren't looking at me you just wouldn't know I was there.

Monday/Chest rep scheme 3 sets 12,10,8
Incline press-hammer strength machine 3 sets 12,10,8
Bench press-hammer strength machine 3 sets 12,10,8
Wide chest press-hammer strength machine 3 sets12,10,8
Cable cross overs 3 sets12,10,8

Tuesday/Legs
Warm the knees up light weight leg extensions 2 sets

Leg press/wide foot stance
Stiff legged dead lifts/keep the knees locked but no hyper extended
Squats/smith machine perfect the form wide foot stance
Lying ham string curls

Seated calf raises/feet apart
Standing calf raises/feet together

Wednesday/off

Thursday/Shoulders

Smith machine front military press
Side lateral dumbbell raises
Front dumbbell raises
Standing barbell rows/shoulder grip elbows up feel the work in the side delts.
Reverse pec deck for rear delts

Friday/Back

Chin ups/get the lats hot slow and controlled
Pull downs to the front
Dead lifts/keep the knees bent
One arm dumbbell rows

Saturday/Arms

21's
Barbell curls
Standing alternate dumbbell curls

One arm over head dumbbell extensions
Skull crushers
Cable push downs

The times are different on days you train so make sure you eat the pre and post work out meals for the intended purpose.The sweet potato ground beef meal provides good natural sugars for energy and the best muscle building protein there is BEEF.The white rice and grape juice are intended to give you the insulin spike you need for glycogen replenishment after training, the power of insulin is not to be ignored in the nutrition spectrum.I also have you eating grits in the first meal "white carb"so you start your day in a anabolic state of insulin.

Don't think you'll do fine,just eat the meals as I layed out for 4 weeks without missing a single meal or day of training and then you'll truly see how powerful whole food nutrition is and then you'll have an idea on what carbs to add and at what levels to adjust for what ever goal is in front of you.As far as 20 lbs of muscle before the close of the year forget it dude this is real life not the comic books.People who use gear seldom put on 20lbs of actual muscle there first time on the gear or any time for that matter.Your gonna make some serious progress with this no doubt but be patient your progress will only be represented by your level of DEDICATION!!!!!!!!

Any questions?

I really like the diet you layed out.

I'm going to start this plan on August 25th. I don't want to start it now since I'm on vacation and trying to eat all the home-cooked meals I can get before going back to my tiny dorm room in late August.

So dedic8ed1 if you're reading this, I'm 5'10 190 lbs (about 12%-13% bodyfat). I'm definitely a hard-gainer. I went from about 175lbs to my current weight in my last cycle. I only gained what I gained when I decided to EAT (not caring how much carbs and fats I put in).

I've been reading a lot about different diets and came up with something similar to yours. A question, though, would you change something up in the diet you posted for TS (since I'm not as lean)?

[waleedy2k]

I know - I'm trying to naturally bulk up for now but I am having trouble so far obviously beyond the 10 pounds... My body fat seems to stay low despite a healthy amount of fats and proteins. Any recommendations to add to my diet beyond healthy, high-proteins and carbs? Any certain food that you'd recommend to boost protein/fat?

yea sure

[Navy-boi-kai]

hmm guess so