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

  1. #361
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    Last edited by novastepp; 06-29-2008 at 08:17 AM. Reason: site errors...

  2. #362
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    it's amazing what life will put in your lap if you open your arms and embrace it. it's been a while yes, but all on a very positive note. i'm back here to help out as much as possible. .bump. and i've missed you Nark...

  3. #363
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  4. #364
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    Quote Originally Posted by novastepp View Post
    it's amazing what life will put in your lap if you open your arms and embrace it. it's been a while yes, but all on a very positive note. i'm back here to help out as much as possible. .bump. and i've missed you Nark...
    Good stuff buddy.

    ...and ditto

    -C

  5. #365
    Fat Bloke is offline New Member
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    OK Thanks will read up more , cut cals back to 2100 , how much fat do you think i need?
    what would say is a good pre workout meal please ?
    will drop dextro

  6. #366
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    Quote Originally Posted by novastepp View Post
    it's amazing what life will put in your lap if you open your arms and embrace it. it's been a while yes, but all on a very positive note. i'm back here to help out as much as possible. .bump. and i've missed you Nark...
    Quote Originally Posted by Narky
    Good stuff buddy.

    ...and ditto

    -C
    Awwwww




    Good work guys.


  7. #367
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    need help with my weight loss diet

    stats:
    age:21
    height 5'11"
    weight 235lbs ( I used to way 318lbs ive been on this diet to help me lose all this wieght)
    dont know my bodyfat id say around 20% i could be more most likely
    I workout 5-6 times a week all that include 45 min of cardio. and then about 45 min to an hour of weight lifting
    also i take multivitamin, fish body oil, and flaxseed oil

    8AM- Multi-Pro Protein shake (250cal,10g carbs, 2g fat, 48g protein)

    9AM- Wheat Bagel with natural peanut butter

    10AM- WORKOUT with another protein shake (250cal,10g carbs, 2g fat, 48g protein)

    12PM- Kashi Go Lean Oatmeal

    3PM- Hood lowfat cottage cheese (100cal, 5g carbs, 2g fat, 14g protein)

    6PM- Grilled 8oz chicken breast with green veggie chicken i know is 130cal, and 16g protein

    11PM- before bed another protein shake, (250cal,10g carbs, 2g fat, 48g protein

    Im sure this diet needs alot of work and thats exactly why im putting it up here. even if i have to totally throw this one out the window thats fine. it just doesnt seem like this diet is doing much for my weight loss anymore. if you could like even write me up a new diet plan that would be awesome. thankyou

  8. #368
    Narkissos's Avatar
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    For those that missed these gems:

    Quote Originally Posted by *Narkissos* View Post
    An announcement to whom ever it may concern.

    Nova and myself do NOT believe in high-fat, low-carb, dieting.

    If that is your dieting style of preference... this is not the thread for you.

    Thanks.

    -CNS

    ^^ http://forums.steroid.com/showpost.p...5&postcount=43

    and:

    Quote Originally Posted by *Narkissos* View Post
    Right here.

    I have some clients who're mid-contest prep at the moment... So i haven't been able to respond to the last couple diets posted.

    I must remind posters that this is an advice thread... as opposed to a 'give me a new diet' thread.

    Note the difference...and bear with me.

    -Narkissos

    ^^ http://forums.steroid.com/showpost.p...&postcount=216

    -CNS

  9. #369
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    Quote Originally Posted by shanesaw77 View Post
    stats:
    age:21
    height 5'11"
    weight 235lbs ( I used to way 318lbs ive been on this diet to help me lose all this wieght)
    dont know my bodyfat id say around 20% i could be more most likely
    I workout 5-6 times a week all that include 45 min of cardio. and then about 45 min to an hour of weight lifting
    also i take multivitamin, fish body oil, and flaxseed oil

    8AM- Multi-Pro Protein shake (250cal,10g carbs, 2g fat, 48g protein)

    9AM- Wheat Bagel with natural peanut butter

    10AM- WORKOUT with another protein shake (250cal,10g carbs, 2g fat, 48g protein)

    12PM- Kashi Go Lean Oatmeal

    3PM- Hood lowfat cottage cheese (100cal, 5g carbs, 2g fat, 14g protein)

    6PM- Grilled 8oz chicken breast with green veggie chicken i know is 130cal, and 16g protein

    11PM- before bed another protein shake, (250cal,10g carbs, 2g fat, 48g protein

    Im sure this diet needs alot of work and thats exactly why im putting it up here.
    http://forums.steroid.com/showthread.php?t=75729

    Quote Originally Posted by shanesaw77 View Post
    even if i have to totally throw this one out the window thats fine. it just doesnt seem like this diet is doing much for my weight loss anymore. if you could like even write me up a new diet plan that would be awesome. thankyou

    http://forums.steroid.com/showpost.p...&postcount=216

    -CNS

  10. #370
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    Quote Originally Posted by Fat Bloke View Post
    OK Thanks will read up more , cut cals back to 2100 , how much fat do you think i need?
    Seeing that your bodyfat is very high, I'd go with the ratios:

    40% protein; 20% carbs; 40% fat

    Your projected kcals being 2100, that'd put you allotment @:

    210 gr protein; 105gr carbs (nil sugar); 93 gr fat (nil transfats)

    For further direction, see: http://forums.steroid.com/showthread.php?t=75729

    -CNS

  11. #371
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  12. #372
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    Hi Nark. Could you give me a little help.

    I have a major problem trying to sort out a simple diet and it is holding me back from acheiving what I want from bodybuilding. I am 26 years old,196 cm tall and weigh 231 lbs. I have worked out using the harris benedict formula that I need 3976 calories to maintain my current weight. So for me to gain(bulk) which I am intending I will need to consume 4500 calories daily in order to make progress. I am a bricklayer to trade and I would say I could only consume 6 whole meals daily. Any other meals would have to be shakes. I am an active person throughout the day with work and then train at night. I seem to get confused breaking down the 4500 calories into protein,carbs and fat and how much I should have in each meal. Hope I have explained this correctly. Thanks for the help.
    Attached Thumbnails Attached Thumbnails Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101-075.jpg  

  13. #373
    Fat Bloke is offline New Member
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    Quote Originally Posted by *Narkissos* View Post
    Seeing that your bodyfat is very high, I'd go with the ratios:

    40% protein; 20% carbs; 40% fat

    Your projected kcals being 2100, that'd put you allotment @:

    210 gr protein; 105gr carbs (nil sugar); 93 gr fat (nil transfats)

    For further direction, see: http://forums.steroid.com/showthread.php?t=75729

    -CNS
    THANKS 4 yer Help

  14. #374
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    Hey buddy.

    Quote Originally Posted by paddy155 View Post
    I have a major problem trying to sort out a simple diet and it is holding me back from acheiving what I want from bodybuilding.
    ..Which is what exactly?

    Quote Originally Posted by paddy155 View Post
    I am 26 years old,196 cm tall and weigh 231 lbs.
    Noted.

    What's your bodyfat percentage?

    Quote Originally Posted by paddy155 View Post
    I have worked out using the harris benedict formula that I need 3976 calories to maintain my current weight. So for me to gain(bulk) which I am intending I will need to consume 4500 calories daily in order to make progress.
    Gotcha.

    Quote Originally Posted by paddy155 View Post
    I am a bricklayer to trade and I would say I could only consume 6 whole meals daily. Any other meals would have to be shakes. I am an active person throughout the day with work and then train at night. I seem to get confused breaking down the 4500 calories into protein,carbs and fat and how much I should have in each meal. Hope I have explained this correctly. Thanks for the help.

    I'd go with a 40: 40: 20 ratio.

    w/ a target of 4500kcals that'd be: 450 gr protein; 450 gr carbs; 100 gr fat

    As you're active tru-out the day and night, I'd go with 9 meals (the 6 meals you mentioned + 3 shakes)

    I'd suggest spreading the kcals equally over the day.

    So 9 meals, as outlined above: same amount of protein; carbs; fat, in each meal.

    -C

  15. #375
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    Quote Originally Posted by *Narkissos* View Post
    Hey buddy.



    ..Which is what exactly?



    Noted.

    What's your bodyfat percentage?



    Gotcha.




    I'd go with a 40: 40: 20 ratio.

    w/ a target of 4500kcals that'd be: 450 gr protein; 450 gr carbs; 100 gr fat

    As you're active tru-out the day and night, I'd go with 9 meals (the 6 meals you mentioned + 3 shakes)

    I'd suggest spreading the kcals equally over the day.

    So 9 meals, as outlined above: same amount of protein; carbs; fat, in each meal.

    -C

    Based on the above advice, that'd be 9 meals (shakes inclusive)... which are:

    50 gr protein; 50 gr carbs; <>10gr fat

    Based on your pic though, I'd suggest you put that snippet of advice away for a while.

    Get your bodyfat percentage tested... so that you can use the KM formula for the BMR/TDEE calculation.

    Then we can work from that point.

    Personally I think you should cut down to sub-10% prior to attempting a lean bulking protocol.

    -C

  16. #376
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    How do you recommend I get my bodyfat tested ? Thanks for the responce. Oh and when I said that my diet is holding me back from what I want to achieve in bodybuilding,I meant that I want to try to be as successful as I can be by training and learning from others like yourself. I do not compete I just love training and learning.
    Last edited by paddy155; 07-07-2008 at 02:59 PM.

  17. #377
    Narkissos's Avatar
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    Quote Originally Posted by paddy155 View Post
    How do you recommend I get my bodyfat tested ?
    The easiest way would be to have a personal trainer take it with calipers.

    Quote Originally Posted by paddy155 View Post
    Thanks for the responce.
    np mate.

    Quote Originally Posted by paddy155 View Post
    Oh and when I said that my diet is holding me back from what I want to achieve in bodybuilding,I meant that I want to try to be as successful as I can be by training and learning from others like yourself. I do not compete I just love training and learning.
    Understood.

    I'd like to see your current diet.

    Post an average day for you here: timing; quanties, etc.

    -C

  18. #378
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    Nark,my current diet is pretty awful and I am slightly embarassed to write it.

    6.00am (pro/carb) Breakfast (58g pro,100g carb)
    200g prawns - 50g pro
    200g c/cheese - 24g pro
    150g oaates - 90g carbs

    9.30 am (pro/carb) 1st break work (58g pro,100g carb)
    400g prawns - 50g pro
    200g c/cheese - 24g pro
    140g w/meal pasta - 90g carb

    12.30 am (pro/carb) Lunch work (58g pro,100g carb)
    400g prawns - 50g pro
    200g c/cheese - 24g pro
    140g w/meal pasta - 90g carb

    5.00pm (pro/carb) Postworkout (58g pro,100g carb)
    200g turkey breast - 48g pro
    150g oates - 90g carb

    7.00pm (pro/fat) dinner (58g pro,20g fat)
    200g turkey breast - 48g pro
    37g almonds - 21g fat

    10.00pm (pro/fat) bedtime (58g pro,20g fat)
    400g cottage cheese - 48g pro
    37g almonds - 21g fat

    I know that I did not include the likes of protein from my carb sources etc in total. I made this diet up in desperation and the whole diet thing got to me with work. I know my mistakes and I am starting over with a clean slate. I am here now to listen and learn. I have to go for now but what should be my next step now ? Go on a cutting diet to get below 10% bodyfat ?

  19. #379
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    well i have tryed for a while to cut down and it seems like im not moving as fast as i want to but then again who does, i loose and average pound a week, im going to post my diet and maybe you guys can give me some reasons why its not going faster than that? or if im eating the wrong things and the wrong times. Im 6'3 282 and 20% body fat train 3 days a week with cardio post workout and cardio also on 2 other days, hiit 30min 2 times and steady state for 45 min 3 times.

    I need 4000 calories a day to maintain from one of the calculators i put my info into

    here is what i have had today and i added the last meal in but its what im going to have.

    breakfast: one can tuna w/ 2eggs and 1/2 cup oats broiled
    Cals: 440 Fat: 15 Carb: 15 Prot: 60

    meal 2: 8oz steak and half large sweet potatoe
    Cals: 812 Fat: 49 Carb: 24 Prot: 65

    meal 3: 8oz chicken breast half large sweet potatoe
    Cals: 525 Fat: 16 Carb: 24 Prot: 66

    meal 4 post workout: Protein shake with half cup oats
    Cals: 315 Fat: 4 Carb: 20 Prot: 51

    meal 5: 12oz steak
    Cals: 1064 Fat 74 Carb: 0 Prot 94

    Total for the day is
    Cals: 3232 Fat: 159 Carb: 96 Prot: 337

    I just feel like it should be fallin off and its not. i just recently upped my carbs. buddy said i wasnt eating enough.
    Last edited by smokeyd; 07-09-2008 at 07:29 AM. Reason: last meal dif than planned

  20. #380
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    Nark Nova...............here it is.

    I also posted this in competitive as well. My goals are a lean bulk while lowering my BF%. Any assistance if you take the time is much appreciated. Thanks.

    5'10"
    185lbs.
    9%BF
    Attached Thumbnails Attached Thumbnails Free Diet advice by Narkissos &amp; Novastepp: Intro to Performance Nutrition 101-sc000353fb.jpg  

  21. #381
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    Nark. I have put together a cutting diet to try and get my bodyfat to the -10% region before I start my lean bulking diet. Can you let me know what you think and what changes you would make.

    A little info before I write my diet. 26 years old,196cm tall and 231 lbs. I train 5 days a week free weights,Mon-Fri and was intending to do 60 mins cardio flat out,Mon -Fri morning on an empty stomach as I am starting this cutting diet. Have never done cardio before on empty stomach. So here goes with the diet.

    MEAL 1 (pro/carb)

    206g grilled chicken breast fillet - 66g pro
    75g oates - 45g carbs

    MEAL 2 (pro/fat)

    206g grilled chicken breast fillet - 66g pro
    3 tbsp - 42g fat

    MEAL 3 (pro)

    206g grilled chicken breast fillet - 66g pro
    cup of brocolli

    MEAL 4 (pro/carb) PWO Nutrition

    79g whey protein - 66g pro
    80g dextrose - 80g carbs

    MEAL 5 (pro/carb) PWO Meal

    206g grilled chicken breast fillet - 66g pro
    75g oates - 45g carbs
    cup of brocolli

    MEAL 6 (pro/fat)

    79g whey protein - 66g pro
    3 tbsp flax oil - 42g fat

    Protein 400g , Carbs 170g and fat 84g. I know this is not exact. I think it is roughly 3036 calories. So their it is mate,let me know what you think. Thanks.

  22. #382
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    Quote Originally Posted by paddy155 View Post
    Nark,my current diet is pretty awful and I am slightly embarassed to write it.
    No need to be.

    I've seen far worse diets to be honest.

    If anything you've got my respect for sticking to a diet... eating relatively on time (as i assume you do), and getting that number of calories in consistently.

    Now.. it's time to dial it in.

    Quote Originally Posted by paddy155 View Post

    6.00am (pro/carb) Breakfast (58g pro,100g carb)
    200g prawns - 50g pro
    200g c/cheese - 24g pro
    150g oaates - 90g carbs

    9.30 am (pro/carb) 1st break work (58g pro,100g carb)
    400g prawns - 50g pro
    200g c/cheese - 24g pro
    140g w/meal pasta - 90g carb

    12.30 am (pro/carb) Lunch work (58g pro,100g carb)
    400g prawns - 50g pro
    200g c/cheese - 24g pro
    140g w/meal pasta - 90g carb

    5.00pm (pro/carb) Postworkout (58g pro,100g carb)
    200g turkey breast - 48g pro
    150g oates - 90g carb

    7.00pm (pro/fat) dinner (58g pro,20g fat)
    200g turkey breast - 48g pro
    37g almonds - 21g fat

    10.00pm (pro/fat) bedtime (58g pro,20g fat)
    400g cottage cheese - 48g pro
    37g almonds - 21g fat

    I know that I did not include the likes of protein from my carb sources etc in total. I made this diet up in desperation and the whole diet thing got to me with work. I know my mistakes and I am starting over with a clean slate. I am here now to listen and learn. I have to go for now but what should be my next step now ? Go on a cutting diet to get below 10% bodyfat ?

    Yes... Once there, re-assess.

    -CNS

  23. #383
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    bump to Nova.

    Will check back later today should time permit.



    -CNS


    BTW: Qbert, I tried to reply to your email... but it was returned undelivered.

  24. #384
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    Sorry Nark to bother you again but does the cutting diet look ok to you and the amount of cardio am ?

  25. #385
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    Bump for Nark or Nova? pleeeeeeeeeese
    Attached Thumbnails Attached Thumbnails Free Diet advice by Narkissos &amp; Novastepp: Intro to Performance Nutrition 101-sc000353fb.jpg  

  26. #386
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    Quote Originally Posted by smokeyd View Post
    well i have tryed for a while to cut down and it seems like im not moving as fast as i want to but then again who does, i loose and average pound a week
    A pound per week average is good.

    I'm sure you didn't put it on this fast... so why would you want to lose it at an even faster rate?

    2 lbs is the max you should shoot for if retaining muscle is your desire... as it well should be.

    Quote Originally Posted by smokeyd View Post
    Im 6'3 282 and 20% body fat train 3 days a week with cardio post workout and cardio also on 2 other days, hiit 30min 2 times and steady state for 45 min 3 times.
    How long have you been doing this?

    Quote Originally Posted by smokeyd View Post
    I need 4000 calories a day to maintain from one of the calculators i put my info into
    Post that info here.

    Quote Originally Posted by smokeyd View Post
    here is what i have had today and i added the last meal in but its what im going to have.
    ok.

    Quote Originally Posted by smokeyd View Post
    breakfast: one can tuna w/ 2eggs and 1/2 cup oats broiled
    Cals: 440 Fat: 15 Carb: 15 Prot: 60

    meal 2: 8oz steak and half large sweet potatoe
    Cals: 812 Fat: 49 Carb: 24 Prot: 65

    meal 3: 8oz chicken breast half large sweet potatoe
    Cals: 525 Fat: 16 Carb: 24 Prot: 66

    meal 4 post workout: Protein shake with half cup oats
    Cals: 315 Fat: 4 Carb: 20 Prot: 51

    meal 5: 12oz steak
    Cals: 1064 Fat 74 Carb: 0 Prot 94
    Your calories are all over the place.

    What is your rationale for the meal timing?

    You need to split meal 5... You need to spread your kcal intake into around 7 meals.

    5 isn't cutting here.

    Too many kcals to be ingested to pile 'em into 5 meals.

    Quote Originally Posted by smokeyd View Post
    Total for the day is
    Cals: 3232 Fat: 159 Carb: 96 Prot: 337
    kcals are around right.

    42% of your food intake is fat?

    Why would you allot your macros in that manner?

    Quote Originally Posted by smokeyd View Post
    I just feel like it should be fallin off and its not. i just recently upped my carbs. buddy said i wasnt eating enough.
    Did your buddy look at what else you're ingesting.. as opposed to just your carb intake?

    -CNS
    Last edited by Narkissos; 07-10-2008 at 07:32 PM.

  27. #387
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    Quote Originally Posted by paddy155 View Post
    Nark. I have put together a cutting diet to try and get my bodyfat to the -10% region before I start my lean bulking diet. Can you let me know what you think and what changes you would make.

    A little info before I write my diet. 26 years old,196cm tall and 231 lbs. I train 5 days a week free weights,Mon-Fri and was intending to do 60 mins cardio flat out,Mon -Fri morning on an empty stomach as I am starting this cutting diet. Have never done cardio before on empty stomach. So here goes with the diet.

    MEAL 1 (pro/carb)

    206g grilled chicken breast fillet - 66g pro
    75g oates - 45g carbs

    MEAL 2 (pro/fat)

    206g grilled chicken breast fillet - 66g pro
    3 tbsp - 42g fat

    MEAL 3 (pro)

    206g grilled chicken breast fillet - 66g pro
    cup of brocolli

    MEAL 4 (pro/carb) PWO Nutrition

    79g whey protein - 66g pro
    80g dextrose - 80g carbs

    MEAL 5 (pro/carb) PWO Meal

    206g grilled chicken breast fillet - 66g pro
    75g oates - 45g carbs
    cup of brocolli

    MEAL 6 (pro/fat)

    79g whey protein - 66g pro
    3 tbsp flax oil - 42g fat

    Protein 400g , Carbs 170g and fat 84g. I know this is not exact. I think it is roughly 3036 calories. So their it is mate,let me know what you think. Thanks.
    I really can't critique the diet... as it isn't 'correct' kcal or macro-wise.. as you yourself noted.

    I don't like the last meal or second meal at all.

    Cardio looks solid.

    I'd try it... and re-assess at the end of 6 weeks.

    Hopefully your day-to-day work isn't negatively affected.


    -CNS

  28. #388
    jakearm is offline New Member
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    I'm 27 5'10 184 about 14% I did the math my base bmr is 1916 and working out 5 days a week it is 2969. So to cut I need 2400 and to gain I need 3500 is that wright

  29. #389
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    Nova, thanx for the advice man. Everyone should be on here getting there diets fixed!

    According to KM formula I need approx 2000cals per day.

    I've changed my diet around to the following and noticed I am not as hungry but can always eat my meals. Strength up a little and bodyfat is down. Exactly what I wanted.

    I am eating over suggested calories as I do 4 weights sessions p.w. at approx 1 hr each and 3-4 low intensity, pre breakfast cardio for 40 mins each time.

    Is my multiplier correct for added calories?


    Meal 1

    oats, skimmed milk, steak or eggs
    Cal 490 Pro 50g Carb 50g Fat 10g

    Meal 2

    can of tuna (with added light mayo), sweet potato, apple
    Cal 420 Pro 43g Carb 50g Fat 5g


    Workout


    PWO meal

    Whey/Soy protein & Oats
    Cal 380 Pro50g Carb 40g Fat 2g


    Meal 3

    Pasta or sweet potato, Chicken, soya beans
    Cal 400 Pro 45g Carb 50g Fat 3g


    Meal 4

    Brown rice or cous cous, fish or turkey, broccoli
    Cal 445 Pro 50g Carb 50 Fat 5g


    Meal 5

    Jacket potato, vegetables, chicken or fish
    Cal 390 Pro 40g Carb 50 Fat 3


    Meal 6 (Bedtime)

    Cottage cheese with ryvita
    Cal 270 Pro 32g Carb 30 Fat 5

    Total Cal 2895 Protein 315g Carbs 3320g Fat 33g

  30. #390
    T3/T4 GSR's Avatar
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    Quote Originally Posted by T3/T4 GSR View Post
    I know I gotta hop on those pics...I gotta borrow a camera because I went to take some and my battery is missing and I know that sounds like a cop out excuse haha. Next week I am going to get my body fat checked again. If it hasn't changed much I am going to start to stay ahead of the progress curve like you said. As far as which way to go it seems calorie cycling would be easier but I am not really familiar with exactly how each work. I do know that I want to try and do my best to avoid having to use something like clen as I feel if I do I want it to be the last step and not something to take me from 12-10% more like 9 to 7-8% if I feel I can get that low before I want to start bulking again.
    Hey Nark we were talking about this a a few pages back and now I am down to 10.2% and fat loss is slowing a bit. I would like to modify by diet a bit to change the foods up for variety and do either carb or calories cycling. I am not sure how I feel about carb cycling since I really don't want to have no carb days when I work out 5 days a week. Whats my best options here?

  31. #391
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    Quote Originally Posted by jakearm View Post
    I'm 27 5'10 184 about 14% I did the math my base bmr is 1916 and working out 5 days a week it is 2969. So to cut I need 2400 and to gain I need 3500 is that wright
    when you figure out your caloric needs you use the multiplier to find your new caloric intake. if you used the formula provided to you in previous pages you would end up with a slightly lower number. i'm finding them right around 2000 calories to cut and around 2700 to bulk. those are starting numbers and would change based on results.

  32. #392
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    Quote Originally Posted by SteM View Post
    Nova, thanx for the advice man. Everyone should be on here getting there diets fixed!

    According to KM formula I need approx 2000cals per day.

    I've changed my diet around to the following and noticed I am not as hungry but can always eat my meals. Strength up a little and bodyfat is down. Exactly what I wanted.

    I am eating over suggested calories as I do 4 weights sessions p.w. at approx 1 hr each and 3-4 low intensity, pre breakfast cardio for 40 mins each time.

    Is my multiplier correct for added calories?


    Meal 1

    oats, skimmed milk, steak or eggs
    Cal 490 Pro 50g Carb 50g Fat 10g

    Meal 2

    can of tuna (with added light mayo), sweet potato, apple
    Cal 420 Pro 43g Carb 50g Fat 5g


    Workout


    PWO meal

    Whey/Soy protein & Oats
    Cal 380 Pro50g Carb 40g Fat 2g


    Meal 3

    Pasta or sweet potato, Chicken, soya beans
    Cal 400 Pro 45g Carb 50g Fat 3g


    Meal 4

    Brown rice or cous cous, fish or turkey, broccoli
    Cal 445 Pro 50g Carb 50 Fat 5g


    Meal 5

    Jacket potato, vegetables, chicken or fish
    Cal 390 Pro 40g Carb 50 Fat 3


    Meal 6 (Bedtime)

    Cottage cheese with ryvita
    Cal 270 Pro 32g Carb 30 Fat 5

    Total Cal 2895 Protein 315g Carbs 3320g Fat 33g
    nothing looks too out of whack as of right now. i would go for it. the multiplier seems to have worked for you, so keep it up.

    however, a few facts are missing. new stats (age, height, weight, bf%, reviewed goals...)

  33. #393
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    Quote Originally Posted by T3/T4 GSR View Post
    Hey Nark we were talking about this a a few pages back and now I am down to 10.2% and fat loss is slowing a bit. I would like to modify by diet a bit to change the foods up for variety and do either carb or calories cycling. I am not sure how I feel about carb cycling since I really don't want to have no carb days when I work out 5 days a week. Whats my best options here?
    i know nark will assist you further but I want to add in a lil. carb cycling doesn't mean "no carbs" it means using them at appropriate times and not using them at others. a quick example to start your thinking would be to use high days on your most strenuous days. (legs, and back day if you're deadlifting then too). then you have a slightly lower day (chest day, and another lifting day). then you have even lower carb days on your two off days and then maybe a tad higher for your PWO on your 5th lifting day. Again, very rough idea and you would be able to plan it out much better, but to drop body fat nothing works better, IMO, than cardio, lifting, and good ol' carb cycling. oh, and try using sweet potatoes as your carb source, see if that doesn't help a tad.

  34. #394
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    So using my current macros how would you go about modifying them for high, moderate and low carb days? Something like 220/150/100? Also should I add prtien to compensate for carb calories?

  35. #395
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    Quote:
    Originally Posted by smokeyd
    well i have tryed for a while to cut down and it seems like im not moving as fast as i want to but then again who does, i loose and average pound a week

    A pound per week average is good.

    I'm sure you didn't put it on this fast... so why would you want to lose it at an even faster rate?like you stated below i do want to keep ALL muscle and gain if possible, and also as fast as possible, you know the shit that everyone wants lol and thanks for this thread!!!

    2 lbs is the max you should shoot for if retaining muscle is your desire... as it well should be.


    Quote:
    Originally Posted by smokeyd
    Im 6'3 282 and 20% body fat train 3 days a week with cardio post workout and cardio also on 2 other days, hiit 30min 2 times and steady state for 45 min 3 times.

    How long have you been doing this?
    I have been doing this workout split and cardio for about 2 months now


    Quote:
    Originally Posted by smokeyd
    I need 4000 calories a day to maintain from one of the calculators i put my info into

    Height is 6'3 and weight is now 278, pants are a 38 and age is 24. came out with a body fat of 20 percent.


    Quote:
    Originally Posted by smokeyd
    here is what i have had today and i added the last meal in but its what im going to have.

    ok.


    Quote:
    Originally Posted by smokeyd
    breakfast: one can tuna w/ 2eggs and 1/2 cup oats broiled
    Cals: 440 Fat: 15 Carb: 15 Prot: 60

    meal 2: 8oz steak and half large sweet potatoe
    Cals: 812 Fat: 49 Carb: 24 Prot: 65

    meal 3: 8oz chicken breast half large sweet potatoe
    Cals: 525 Fat: 16 Carb: 24 Prot: 66

    meal 4 post workout: Protein shake with half cup oats
    Cals: 315 Fat: 4 Carb: 20 Prot: 51

    meal 5: 12oz steak
    Cals: 1064 Fat 74 Carb: 0 Prot 94

    Your calories are all over the place.

    What is your rationale for the meal timing?I dont have a rationale, this is my first attempt at a proper diet other than eating clean.

    You need to split meal 5... You need to spread your kcal intake into around 7 meals.Where do you suggest i add meals at, just split 5 into two meals

    5 isn't cutting here.Yeah no more beef.

    Too many kcals to be ingested to pile 'em into 5 meals.
    going to split into 7 meals as you suggested.

    Quote:
    Originally Posted by smokeyd
    Total for the day is
    Cals: 3232 Fat: 159 Carb: 96 Prot: 337

    kcals are around right.

    42% of your food intake is fat? now that i have removed beef the percentage should be lowered a good amount.

    Why would you allot your macros in that manner?because i pretty much dont know what im doing, i barely grasp the idea of dieting so thats why i came for help. I dont know what times and what to eat with each other. i know what foods to eat but like i said not when and where so to speak.


    Quote:
    Originally Posted by smokeyd
    I just feel like it should be fallin off and its not. i just recently upped my carbs. buddy said i wasnt eating enough.

    Did your buddy look at what else you're ingesting.. as opposed to just your carb intake? Yeah but he isnt a diet guru just thought i should mix it up a little because it helped him out.



    Thanks for your time...


    -CNS

  36. #396
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    Quote Originally Posted by T3/T4 GSR View Post
    So using my current macros how would you go about modifying them for high, moderate and low carb days? Something like 220/150/100? Also should I add protein to compensate for carb calories?
    yeah use protein. i prefer steak and beef so the added fat helps compensate for the cals. at such high numbers it can be hard to do. use a shake if you need to, it allows me to hit my numbers without force-feeding at times.

    i'm not sure what you're current macros are. but whatever they are day to day you will need to go higher than that on a high day and lower on a lower day. can you post me, or re-post me, your macros.

  37. #397
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    Meal 1:
    250ml of egg whites - 125 cal, 0 fat, 4 carb, 25 pro
    Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro
    1/2 cup of oatmeal - 150 cal, 3 fat, 27 carb, 5 pro

    Meal 2:
    Can of tuna - 180 cal, 1 fat, 0 carb, 33 pro
    Table spoon of olive oil with ***** 3s - 120 cal, 14 fat, 0 carb, 0 pro

    Meal 3:
    PWO Shake
    2 scoops of whey - 240 cal, 2 fat, 6 carb, 48 pro
    1.5 scoop of waxy maize - 180 cal, 0 fat, 45 carb, 0 pro

    Meal 4:
    1/4 cup of brown rice - 170 cal, 1 fat, 35 carb, 5 pro
    4oz of steak strips - 187 cals, 8 fat, 1 carb, 24 pro
    Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro

    Meal 5:
    Can of tuna - 180 cal, 1 fat, 0 carb, 33pro
    Table spoon of olive oil with ***** 3s - 120 cal 14 fat, 0 carb, 0 pro

    Meal 6:
    4oz ground lean turkey - 160 cal, 8 fat, 0 carb, 22 pro
    Package of broccoli - 75 cal, 0 fat, 12 carb, 6 pro
    Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro

    Meal 7:
    Fat free Cottage Cheese - 80 cal, 0 fat, 8 carb, 12 pro
    Scoop of casein protien - 120 cal, 1 fat, 4 carb, 24 pro

    Total:
    Calories - 2447
    Fat - 56
    Carb - 152
    Pro - 308

    Only change I have made is that instead of sliced steak in meal 4 is chicken instead of steak so calories are like 50 less.

  38. #398
    AbbieM is offline New Member
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    diet? winstrol dosage? whats the problem?

    Stats
    Resident Western USA
    Age 28
    Female
    Height 5í3Ē
    Workout Time line 2 years
    Starting weight 190 LBS
    Starting BF% 39
    Staring size 20
    Current Weight 132 LBS
    Current BF% 32
    Current size 4
    Supplements
    Fish Oil, Multivitamin, ECCAís, Cranberry, B complex, and Chromium Picolinate
    Dedicated Womenís Whey Protein Powder
    Creatine
    Diet
    Meal 1 Protein shake Fruit
    Meal 2 1 serving meat (lean turkey, chicken), Ĺ cup brown rice
    Meal 3 Protein Shake
    Meal 4 Fruit, green vegetable
    Meal 5 serving meat (lean turkey, fish, chicken) Ĺ cup brown rice or wheat pasta
    Meal 6 Protein Shake
    Meal 7 an occasional protein bar (cliff builders or snickers)
    Workout Schedule
    Tuesday-Sunday Lifting one muscle group per day 45-50minutes, 20-30 minutes cardio
    Monday OFF
    Problem
    Goal to lower BF % to 15-20% and gain lean muscle mass/strength.
    Attempt 1
    In addition to diet and exercise; took one cycle of CLEN for 12 weeks with no results no decrease in BF % or Weight in LBS
    Attempt 2
    In addition to diet and exercise; engaging in current cycle of Winstrol Stanozol 100mg/ml taking .5ml ED at bed time on day 13 have seen no decrease in BF %, weight in pounds or inches lost.
    Request
    Need some advice as to changes I can make in Winstrol dosage, diet, exercise, supplements; any advice anyone is willing to offer to so I can get some results.
    Through experience how long will it take to see results? Decrease in weight, BF% or inches.

  39. #399
    mex83's Avatar
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    check out my Cutting meal plan and advise.

    Ok so I studied many stickies and looked them over and over again. So here goes my shot. I want to have a meal plan that is going to make me shed fat a lil faster than with this current one. So what changes would you make to it Nark?

    Age: 25
    height: 5'11
    Weight: 299
    BMI: 24%
    BMR: 2660
    Total Cals To Burn: 3192
    Total Cals I Should Be Eating: 2692

    The meal plan was taken off an example that "Johny-Too-Small" outlined in one of the stickies:

    CALS/ PRO/ CHO/ FAT
    Meal 1: 1/2 Cup Oats 150 5 27 3
    1 Cup Egg Whites 120 24 4 0

    Meal 2: 1/2 Cup Oats 150 5 27 3
    8oz Lean Meat 300 50 0 9
    1 Cup Brocoli (steam)

    Meal 3: 8oz Chicken Breast 250 50 0 2
    1/2 Cup Oats 150 5 27 3

    Meal 4: 8oz Chicken Breast 250 50 0 2
    1/2 Cup Oats 150 5 27 3

    Meal 5: 8oz Chicken Breast 250 50 0 2
    1/2 Cup Oats 150 5 27 3
    1 Cup Veggies

    Meal 6: 8oz Lean Meat 300 50 0 9
    -------------------
    Totals: 2220 299 139 39

    Drinking 2 500 MG of Fish Oil capules 3 x A Day & 1 Chromium Picolinate 500 MG tablet 3 x A Day.

    I do 30-60 mins of cardio @ 6AM on an empty stomach, with a heart rate between 135-148 if it goes above 148 I slow down the thredmill.

    I drink a min of 72oz of water a day

    I am going to start doing an hour of light weight lifting:

    Day 1: Chest, Triceps, & ABS

    Day 2: Back, Biceps & Calves

    Day 3: Legs, Shoulders & ABS

    Follow by 20 mins of cardio.

    What you guys think?

  40. #400
    T3/T4 GSR's Avatar
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    I am no diet guru so I will leave that to nark and nova but to the above poster I suggest 5 days training using one minute rest intervals doing say
    Day 1 - chest followed by half hour of moderate intensity cardio
    Day 2 - back followed by half hour of moderate intensity cardio
    Day 3 - legs
    Day 4 - Shoulders followed by half hour of moderate intensity cardio
    Day 5 - Tris and Bis followed by half hour of moderate intensity cardio
    I have been using this method with a great diet to lose tons of fat and keep my muscle. The lifting portions are a half hour tops....I do about 12 sets each body part with only a minute between them. You will lift less weight but you will keep your heart rate up. It would even be wise to add an hour of moderate cardio on your saturday rest day and take sunday all off.

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