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

[bernimx]

Thanks a lot for your review of my diet novastepp. I'll definitely apply your solids advices.

[Josh*]

bump for a critique of my diet please.

[Narkissos]

my diet any good?

No idea

Were we supposed to be able to read it?

I'll disregard the latter part of each meal..and just deal with the numbers for now.

I'm curious though... Where did you find this?

Moving on however... we'll start with your stats for reference:

Stats: 5'8 165 23% bf

LBM: 127 lbs

Meal 1 60g Carbs, 35g Protein, 15g Fats 515 Kcals

4 Serving/s Meat Category 1-Multi
3 Serving/s Fat Category 1-Fish Oil
1 Serving/s Fruit Category 1-Sesamin
2 Serving/s Carbohydrate Category
1 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 2 45g Carbs, 28g Protein, 15g Fats 427 Kcals

4 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 2-CLA
1 Serving/s Fruit Category
2 Serving/s Carbohydrate Category

Meal 3 40g Carbs, 35g Protein, 15g Fats 435 Kcals

5 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 1-Sesamin
2 Serving/s Vegetable Category
2 Serving/s Carbohydrate Category

Meal 4 40g Carbs, 28g Protein, 15g Fats 407 Kcals

4 Serving/s Meat Category 1-Multi
3 Serving/s Fat Category 1-Fish Oil
2 Serving/s Vegetable Category 2-CLA
2 Serving/s Carbohydrate Category
0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 5 30g Carbs, 35g Protein, 15g Fats 395 Kcals

5 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 1-Sesamin
3 Serving/s Vegetable Category
1 Serving/s Carbohydrate Category

Meal 6 10g Carbs, 28g Protein, 15g Fats 287 Kcals

4 Serving/s Meat Category 1-Fish Oil
3 Serving/s Fat Category 2-CLA
2 Serving/s Vegetable Category
0 Serving/s Carbohydrate Category
0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Total Carbohydrates 225g 15
Total Protein 189g 27
Total Fat 90g 18
Total Calories 2466g

Referring to your stats once again:

Stats: 5'8 165 23% bf

LBM: 127 lbs

And your goals:

Goal: Lean,ripped low bf% and a six pack..i dont think ill bulk anytime soon.. i havent see myself in good enough shape to even think of bulking yet

You're consuming way too many calories.

Your bodyfat is way too high (And your LBM way too low) for the kcal intake you're suggesting

Where did you find this diet?

To start, there's way too much fat in it for your LBM and body composition.

This is the maintenance diet of a 200 lb male.

-CNS

[Narkissos]

bump for a critique of my diet please.

Critiques there.

The work-out I'm not touching however.

This is a diet thread after all... and the workout isn't of your own creation.

-CNS

[Narkissos]

BTW Josh, '2 servings' (etc.) is very vague.

This thread is about specifics.

Please supply these... as it'll make reciprocating easier.

Thanks.

-CNS

[Josh*]

Meal 1
8each or 268g egg whites 4oz or 113.4g LEAN turkey breast 1 c or 228g NON FAT cottage cheese
18each or 25.8g almonds 6tsp or 31.8g peanut\almond Butter 3oz or 85.05g avocado
2tbp or 18g raisins 6.5oz or 184g grapefruit 2.25oz or 64g banana
1/2c or 40g oatmeal (dry) 1slc or 66g whole grain English muffin 2slc or 64g whole grain toast
6oz or 170g Yoplait Light yogurt 8floz or 237ml NON FAT milk 6oz or 170g Plain NON FAT yogurt

Meal 2
4oz or 113.4g tuna (canned in H2O) 4oz or 113.4g grilled halibut/tilapia 4oz or 113.4g grilled chicken breast
18each or 25.8g almonds 6tsp or 31.8g peanut\almond Butter 3oz or 85.05g avocado
3.25oz or 92g apple 3oz or 85g pear 3.5oz or 99g orange (peeled)
1/2c or 40g oatmeal (dry) 4oz or 114g baked sweet potato 2/3c or 128.7g brown rice (cooked)

Meal 3
5oz or 141.75g grilled chicken breast 5oz or 141.75g grilled halibut/tilapia 1.25cup or 285g NON FAT cottage cheese
18each or 25.8g almonds 6tsp or 13.5g Olive/Enova Oil 3oz or 85.05g avocado
1 c or 156g steamed broccoli 1 c or 125g steamed green beans 1 1/3c or 250g steamed spinach
2/3c or 128.7g brown rice (cooked) 4oz or 114g baked sweet potato 2/3c or 92g whole grain pasta

Meal 4
1 1/3sc or 40g scoops whey protein 4oz or 113.4g grilled halibut/tilapia 4oz or 113.4g grilled chicken breast
30each or 28.08g peanuts 6tsp or 31.8g peanut/almond butter 3oz or 85.05g avocado
1 c or 156g steamed broccoli 1 c or 125g steamed green beans 8oz or 226g steamed asparagus
2/3c or 128.7g brown rice (cooked) 4oz or 114g baked sweet potato 3tbp or 33.4g cream of wheat (dry)
0oz or 0g Yoplait Light yogurt 0floz or 0ml NON FAT milk 0oz or 0g Plain NON FAT yogurt

Meal 5
5oz or 141.75g grilled halibut/tilapia 5oz or 141.75g grilled LEAN sirloin/fillet 5oz or 141.75g grilled chicken breast
15each or 22.5g walnut halves 3tsp or 13.5g Olive/Enova Oil 3oz or 85.05g avocado
4 1/2c or 495g chopped lettuce 1 1/2c or 187.5g steamed green beans 12oz or 339g steamed asparagus
3/4c or 270g chopped tomato
0.333c or 64.35g brown rice (cooked) 2oz or 57g baked yam 0.333c or 46g whole grain pasta

Meal 6
1 1/3sc or 40g scoops whey protein 1 c or 228g NON FAT cottage cheese 4oz or 113.4g grilled chicken breast
18each or 25.8g almonds 6tsp or 31.8g peanut/almond butter 3oz or 85.05g avocado
1 c or 156g steamed broccoli 1 c or 125g steamed green beans 8oz or 226g steamed asparagus
0c or 0g brown rice (cooked) 0oz or 0g baked sweet potato 0c or 0g oatmeal (dry)
0oz or 0g Yoplait Light yogurt 0floz or 0ml NON FAT milk 0oz or 0g Plain NON FAT yogurt

[Josh*]

both workout and diet made by reading scivation books...

[Josh*]

My goal over all is cut down to 10% bf and increase my LBM

[Narkissos]

^^The diet isn't suitable to your goals.

It isn't in anyway related to your LBM.

LBM should be at the core of diet-planning.

-CNS

[Josh*]

so what can i do?

[novastepp]

Reevaluate your diet based on your LBM. we have instructions on how to do so at the beginning of the thread. There is a lot of info. on how to develop a diet based on our ideas.

Please take the ideas of this thread into mind and redevelop a diet based on this thread's topics. Again, it is no nonsense diet advice and you haven't subscribed to our ideas.

[Narkissos]

^^Bingo.

-CNS

[Deltasaurus]

I had a few simple questions, im doing a serious cut right now, and i wanted to know whether or i should consume any sort or kind of bread. what breads are appropriate?
what are the macros in 2-4 ounces of sweet potatoes is(not yams)
also, opinions on brown rice while cutting. -let me know...any advice is welcome thank you aj

[novastepp]

I had a few simple questions, im doing a serious cut right now, and i wanted to know whether or i should consume any sort or kind of bread. what breads are appropriate?
what are the macros in 2-4 ounces of sweet potatoes is(not yams)
also, opinions on brown rice while cutting. -let me know...any advice is welcome thank you aj

Sweet potato
4oz
103kcal
24g carb
2.5g pro


i would never use bead during a cut... especially a "serious" one

i HATE rice, brow, black, white, green, read, doesn't matter. i hate it. my reason why, is it bloats the hell out of me and makes me feel like 100% absolute garbage. i wouldn't recommend it.

i'd stick to potatoes if I were you. what carb choices are you using?

[Scarface69]

Nova, those macros you listed of sweet potato are with or without skin? whats your thoughts of eating the skin?

[Narkissos]

Nova, those macros you listed of sweet potato are with or without skin? whats your thoughts of eating the skin?

Depends on your rationale for ingesting the skin.

I avoid it... but simply because it doesn't agree with me. (gas)

The notion that the majority of the potato's nutrients is in the skin is an urban myth.

But... there is the insoluble fiber content. Fiber intake is usually very much overlooked.

-CNS

[Deltasaurus]

so im going green veggies, oats,and sweet potatoes thats it for carbs okie doke

[Narkissos]

so im going green veggies, oats,and sweet potatoes thats it for carbs okie doke

Looks right to me

-CNS

[novastepp]

Nova, those macros you listed of sweet potato are with or without skin? whats your thoughts of eating the skin?

those macros are just the edible portion (without skin). i rarely eat the skin unless i'm grilling red potatoes. i just don't like the skin on sweet potatoes.

[SmittyTheOX]

Righto boys, wondering if you could do some looking over my master plan.

Coming out of winter (here is aus) and took some measurements for the first time in about 5 months. Realized my BF was getting out of hand (even for a Powerlifter). I beleive its important to have someone else advise you on diet, as if you do it yourself you tend to 2nd guess and over analyze too much.

GOAL
Drop some BF (up to possibly 10kg) without sacrificing strength/performance.

STATS
Age - 25
Weight - 111.6kg (246lbs)
BF - 16.67%
Height - 182cm (6')
Activity - Moderate at work, low on days off.
Cardio - No extra cardio outside work.

MEDS
TestProp @150mg/day (1050mg/week)
T3 @ 60mg/day (to prevent my metabolism crashing as it normally does when i drop cals)

TRAINING
MON - Legs/LowBack/Abs - Heavy weight, low reps
WED - Chest/UpperBack/Arms - Heavy weight, low reps
THUR - Legs/LowBack/Abs - Moderate Weight, higher reps
SAT - Chest/UpperBack/Arms - Moderate Weight, higher reps

DIET
Ive attahed the diet. It had to be in an image format because the program i set it up in wont export it so I had to take a screen dump. Sorry about this but I only realised it after i did it all. I have it in HTML format but thr forum wont let me upload it.


Thanks lads,
OX

[Narkissos]

Before I take a crack at that... I have my newest article for you guys to peruse.

http://www.feelitnutrition.com/blog/...orey-springer/



Cut Liquid Calories… Cut bodyfat.

By Corey Springer AKA “Narkissos”
Friday, September 5th 2008: The NarkSide

Taken from: “Cut Liquid Calories… Cut bodyfat.” by Corey Springer


The average gym-goer, when asked, usually claims to have “no idea” why they’re having difficulty losing bodyfat. The usual claim follows the vein of: “I eat no junk food… I eat really healthy man!”

‘Healthy’, one of those terms I hate to hear. That, however, is a rant for another time.

Ok… getting back on track:

Joe Gym-dude: “I eat healthy”.

Me: “Ok… We all do. Why do you then, not look like I do?”

Joe Gym-dude: “I don’t know man… It must be my genetics”.


(Genetics… another monster of a rant for another time.)


If you’re a subscriber to "the NarkSide" message board, you will have come across some of my previous articles…and some of the arguments raised therein. One such argument is that people eat a lot worse than they think they do. In addition, people underestimate just how impactful liquid calories are.


Ergo this article: Cut the liquid Calories… cut the bodyfat.

Tell me… Do you frequently consume juices, smoothies, coffee concoctions, ‘energy drinks’, or soft drinks with or between meals?

(Yes… I lumped juices in there with soft drinks, though many fail to make this distinction. Studies show that this is erroneous, as sweetened juices are just as likely to cause weight-gain as non-diet soft drinks.[1][2])

The answer is probably ‘yes’… and you’d be in the company of millions of failed dieters around the world.

Yes… millions.


Using the United States as a gauge, it has been documented that:

* In the past 50 years, consumption of soft drinks has increased by almost 500%.[3]
* Half of all Americans and most adolescents consume soft drinks multiple times daily.[4]


Why does it matter what you drink?

Well…Weight-loss revolves around a relatively simple mathematical equation:

* Weight-loss= calories consumed < calories expended

For argument’s sake, let’s say that the above equation is true regardless of where the calories come from.

What we drink matters because liquid calories, like all calories, matter.

Unfortunately, we tend to forget to count these calories.:

The sodas, juices and teas;

The cream, creamer and sugar in our coffee;

It all adds up.

Adding up… as inches around the waist.

Every calorie you consume affects your weight-loss goal.


To give you an idea just much so, let’s review the caloric content of some of the most commonly consumed beverages:

* Blended coffee drinks: 250-850 calories (i.e. the cumulative calorie count of 1-3 average sized meals)
* Gatorade: 310 calories per 12 fl oz
* Coke: 97 calories per 8 fl oz
* Vitamin Water: 50 calories per 8 fl oz


With regard to Gatorade and the like: nobody consumes an 8 oz serving…

Let’s be real with ourselves.

8 oz isn’t satisfying (though studies do argue that liquid calories aren’t ’satisfying’ period [5]).

The average beverage intake is 16-20oz per meal.


This bumps the kcal intake to:

* Gatorade: <>500 calories
* Coke: <>240 calories
* Vitamin Water: <>125 calories


Putting this all in perspective, what we are looking at is the consumption of basically 1-3 meal’s worth of calories in liquid form in addition to a solid meal.

The average daily calorie requirement is 1920kcals and 1680kcals for a male and female respectively.

The indiscriminate ingestion of these beverages can easily result in an aggregate calorie intake double or triple that required for the maintenance of one’s body weight.

Like I said… It all adds up.

…Usually around the waist.


So what can we do?

Well you could:

* Swap sweetened juices for unsweetened juices
* Retain the natural fibers (AKA ‘pith’) in your unsweetened juices. (Increased fiber content blunts the resulting blood sugar elevation.)
* Drink water/diet beverages with meals.
* If you must consume alcohol during cocktail hour, choose wine (or the good old vodka + diet coke/diet sprite + lime) over the sugary drinks.

Little changes beget big results.
Good luck.

-C.Springer

Owner Of Apollo Fitness Barbados & “The NarkSide” Fitness Forums



References:

1. Julie R. Palmer, ScD; Deborah A. Boggs, MS; Supriya Krishnan, DSc; Frank B. Hu, MD; Martha Singer, MPH; Lynn Rosenberg, ScD. “Sugar-Sweetened Beverages and Incidence of Type 2 Diabetes Mellitus in African American Women”. Arch Intern Med. 2008;168(14):1487-1492.
2. Lenny R. Vartanian, PhD, Marlene B. Schwartz, PhD and Kelly D. Brownell, PhD. “Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis”. April 2007, Vol 97, No. 4 | American Journal of Public Health 667-675
3. Putnam JJ, Allshouse JE. Food consumption, prices and expenditures, 1970?97. Washington, DC: Food and Consumers Economics Division, Economic Research Service, US Department of Agriculture, 1999.
4. Borrud L, Enns CW, Mickle S. What we eat: USDA surveys food consumption changes. Commun Nutr Inst 1997;27:4?5.
5. Mattes RD. Dietary compensation by humans for supplemental energy provided as ethanol or carbohydrate in fluids. Physiol Behav 1996;59:179?87.

[Narkissos]

Righto boys, wondering if you could do some looking over my master plan.

...

Coming out of winter (here is aus) and took some measurements for the first time in about 5 months. Realized my BF was getting out of hand (even for a Powerlifter). I beleive its important to have someone else advise you on diet, as if you do it yourself you tend to 2nd guess and over analyze too much.

Gotcha.

GOAL
Drop some BF (up to possibly 10kg) without sacrificing strength/performance.

Doable to a certain extent.

STATS
Age - 25
Weight - 111.6kg (246lbs)
BF - 16.67%
Height - 182cm (6')
Activity - Moderate at work, low on days off.
Cardio - No extra cardio outside work.

Noted.

LBM: 205 lbs

MEDS
TestProp @150mg/day (1050mg/week)
T3 @ 60mg/day (to prevent my metabolism crashing as it normally does when i drop cals)

This isn't a drug advice thread... but i will ask: What is your previous experience with t3?

TRAINING
MON - Legs/LowBack/Abs - Heavy weight, low reps
WED - Chest/UpperBack/Arms - Heavy weight, low reps
THUR - Legs/LowBack/Abs - Moderate Weight, higher reps
SAT - Chest/UpperBack/Arms - Moderate Weight, higher reps

Interesting split.

Would you mind laying it out?

Why is there no direct shoulder work?

DIET
Ive attahed the diet. It had to be in an image format because the program i set it up in wont export it so I had to take a screen dump. Sorry about this but I only realised it after i did it all. I have it in HTML format but thr forum wont let me upload it.


Thanks lads,
OX

I'm looking at the print out and some of the totals appear off.

e.g. Fiber.

You have a food listed which adds fiber... and another that contributes none.

Yet in the meal total, fiber is 7gr+ higher.

Why is this?

-CNS

[Narkissos]

STATS
Age - 25
Weight - 111.6kg (246lbs)
BF - 16.67%
Height - 182cm (6')
Activity - Moderate at work, low on days off.

What do you do for work?

Cardio - No extra cardio outside work.

Noted

For reference:

Noted.

LBM: 205 lbs

The diet you uploaded... The kcals are about right.

The fat is marginally higher than i would have laid out... and the protein a lot higher.

I really do not like how much protein you've chosen to ingest.. I think it's way too high honestly.

At the very minimum, I think you're trying to pack too much into each meal.

The kcals overall are adequate as I mentioned...

If you choose to go this route w/ regard to macros totals... I'd suggest that you add another meal, so you can lower your protein per meal total to something more feasible.

7 meals: 60 gr protein/meal

I'd fathom that you'll eventually plateau on this diet... So start it... stick to it for at least 6 weeks..and then come back here to have it revised.

-CNS

[SmittyTheOX]

This isn't a drug advice thread... but i will ask: What is your previous experience with t3?

Ive ran T3 twice in the past with clen . Had good results with it up to a max doseage of about 100mg/day then slowly tapepring off. My 'theory' for using it this time is to basically run it throughout at a dosage of 60mg/day to prevent my metabolism crashing as I slowly reduce calories (when progress stalls).

Interesting split.

Would you mind laying it out?

Why is there no direct shoulder work?

My routine might be a bit hard to follow if your not familiar with Westside type powerlifting routines, ill do my best to explain it. I dont do very much direct shoulder work as my shoulders cop a beating from all my heavy pressing/pulling and anything more then a little prehab work with raises seems to set them up for injury.

MON
ME SQUAT/DEAD - Work up to a 1-2RM in 1 of the following:
Squat
Dead
Box Squat
Sumo Deads

SUPPLEMENTAL MOVEMENT 5x3-5 (reps x sets) of 1-2 of the following
Good Mornings
Romanian Deads
Stiff Leg Deads
Zercher Squats
Rack Pulls

ACCESSORIES
AB Work - All kinds
Post. Chain - Pull Throughs, Hypers, etc


WED
ME BENCH - Work up to a 1-2RM in 1 of the following:
Bench
Incline Bench
Floor Press

SUPPLEMENTAL MOVEMENT 5x3-5 (reps x sets) of 1-2 of the following
CG Incline Press
DB Floor Press
Weighted Dips
JM Press

ACCESSORIES
Lat Work - Rows, Cleans
Tris - Pushdowns, Extensions, skull crushers


THUR
DE/RE SQUAT/DEAD - vaires between speed/rep work on:
Squat
AND
Dead

SUPPLEMENTAL MOVEMENT 8-12x3-5 (reps x sets) of 1-2 of the following:
Leg Press
Good Mornings
Romanian Deads
Stiff Leg Deads
Zercher Squats
Rack Pulls

ACCESSORIES
AB Work - All kinds
Post. Chain - Pull Throughs, Hypers, etc


SAT
DE/RE BENCH - vaires between speed/rep work on:
Bench (or variant)

SUPPLEMENTAL MOVEMENT 8-12x3-5 (reps x sets) of 1-2 of the following:
CG Incline Press
DB Floor Press
Weighted Dips
JM Press

ACCESSORIES
Lat Work - Rows, Cleans
Tris - Pushdowns, Extensions, skull crushers
Bis - Curls etc
Shoulders/Traps - Face Pulls, Lat raises etc.

I'm looking at the print out and some of the totals appear off.

e.g. Fiber.

You have a food listed which adds fiber... and another that contributes none.

Yet in the meal total, fiber is 7gr+ higher.

Why is this?

-CNS

Thats just the way the program I used totaled it up. Some of the foods wernt in it so I had to add them. All I added was the PFC and cals.


OX

[SmittyTheOX]

What do you do for work?

I work in a timber/trade hardware store and I do a little personal training whilst I study for my S&C title.

The diet you uploaded... The kcals are about right.

The fat is marginally higher than i would have laid out... and the protein a lot higher.

I really do not like how much protein you've chosen to ingest.. I think it's way too high honestly.

At the very minimum, I think you're trying to pack too much into each meal.

The kcals overall are adequate as I mentioned...

If you choose to go this route w/ regard to macros totals... I'd suggest that you add another meal, so you can lower your protein per meal total to something more feasible.

7 meals: 60 gr protein/meal

I'd fathom that you'll eventually plateau on this diet... So start it... stick to it for at least 6 weeks..and then come back here to have it revised.

-CNS

I had my previous bluking/strength diet in the earlier part of this thread. What I did was take that diet and clean it up a little and alter the calories. The idea behind it was not to shock the body with such a dramatic change. By not going 'full on' into a cutting regime, ive given myself plenty of room to move when I do eventually plateau.

Thanks for your input to mate, like I said before, I think its always important to have someone else help you with your diet top stop you over analysing shit.

OX

[SmittyTheOX]

Oh and yes the meals do seem very large but because I have been eating such large meals over the winter, I dont want to all of a sudden drop back to smaller more frequent meals. When Ive done this in the past it has lead to more cheat meals and over eating.

[Prada]

Before I take a crack at that... I have my newest article for you guys to peruse.

http://www.feelitnutrition.com/blog/...orey-springer/



Cut Liquid Calories… Cut bodyfat.

By Corey Springer AKA “Narkissos”
Friday, September 5th 2008: The NarkSide

Taken from: “Cut Liquid Calories… Cut bodyfat.” by Corey Springer


The average gym-goer, when asked, usually claims to have “no idea” why they’re having difficulty losing bodyfat. The usual claim follows the vein of: “I eat no junk food… I eat really healthy man!”

‘Healthy’, one of those terms I hate to hear. That, however, is a rant for another time.

Ok… getting back on track:

Joe Gym-dude: “I eat healthy”.

Me: “Ok… We all do. Why do you then, not look like I do?”

Joe Gym-dude: “I don’t know man… It must be my genetics”.


(Genetics… another monster of a rant for another time.)


If you’re a subscriber to "the NarkSide" message board, you will have come across some of my previous articles…and some of the arguments raised therein. One such argument is that people eat a lot worse than they think they do. In addition, people underestimate just how impactful liquid calories are.


Ergo this article: Cut the liquid Calories… cut the bodyfat.

Tell me… Do you frequently consume juices, smoothies, coffee concoctions, ‘energy drinks’, or soft drinks with or between meals?

(Yes… I lumped juices in there with soft drinks, though many fail to make this distinction. Studies show that this is erroneous, as sweetened juices are just as likely to cause weight-gain as non-diet soft drinks.[1][2])

The answer is probably ‘yes’… and you’d be in the company of millions of failed dieters around the world.

Yes… millions.


Using the United States as a gauge, it has been documented that:

* In the past 50 years, consumption of soft drinks has increased by almost 500%.[3]
* Half of all Americans and most adolescents consume soft drinks multiple times daily.[4]


Why does it matter what you drink?

Well…Weight-loss revolves around a relatively simple mathematical equation:

* Weight-loss= calories consumed < calories expended

For argument’s sake, let’s say that the above equation is true regardless of where the calories come from.

What we drink matters because liquid calories, like all calories, matter.

Unfortunately, we tend to forget to count these calories.:

The sodas, juices and teas;

The cream, creamer and sugar in our coffee;

It all adds up.

Adding up… as inches around the waist.

Every calorie you consume affects your weight-loss goal.


To give you an idea just much so, let’s review the caloric content of some of the most commonly consumed beverages:

* Blended coffee drinks: 250-850 calories (i.e. the cumulative calorie count of 1-3 average sized meals)
* Gatorade: 310 calories per 12 fl oz
* Coke: 97 calories per 8 fl oz
* Vitamin Water: 50 calories per 8 fl oz


With regard to Gatorade and the like: nobody consumes an 8 oz serving…

Let’s be real with ourselves.

8 oz isn’t satisfying (though studies do argue that liquid calories aren’t ’satisfying’ period [5]).

The average beverage intake is 16-20oz per meal.


This bumps the kcal intake to:

* Gatorade: <>500 calories
* Coke: <>240 calories
* Vitamin Water: <>125 calories


Putting this all in perspective, what we are looking at is the consumption of basically 1-3 meal’s worth of calories in liquid form in addition to a solid meal.

The average daily calorie requirement is 1920kcals and 1680kcals for a male and female respectively.

The indiscriminate ingestion of these beverages can easily result in an aggregate calorie intake double or triple that required for the maintenance of one’s body weight.

Like I said… It all adds up.

…Usually around the waist.


So what can we do?

Well you could:

* Swap sweetened juices for unsweetened juices
* Retain the natural fibers (AKA ‘pith’) in your unsweetened juices. (Increased fiber content blunts the resulting blood sugar elevation.)
* Drink water/diet beverages with meals.
* If you must consume alcohol during cocktail hour, choose wine (or the good old vodka + diet coke/diet sprite + lime) over the sugary drinks.

Little changes beget big results.
Good luck.

-C.Springer

Owner Of Apollo Fitness Barbados & “The NarkSide” Fitness Forums



References:

1. Julie R. Palmer, ScD; Deborah A. Boggs, MS; Supriya Krishnan, DSc; Frank B. Hu, MD; Martha Singer, MPH; Lynn Rosenberg, ScD. “Sugar-Sweetened Beverages and Incidence of Type 2 Diabetes Mellitus in African American Women”. Arch Intern Med. 2008;168(14):1487-1492.
2. Lenny R. Vartanian, PhD, Marlene B. Schwartz, PhD and Kelly D. Brownell, PhD. “Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis”. April 2007, Vol 97, No. 4 | American Journal of Public Health 667-675
3. Putnam JJ, Allshouse JE. Food consumption, prices and expenditures, 1970?97. Washington, DC: Food and Consumers Economics Division, Economic Research Service, US Department of Agriculture, 1999.
4. Borrud L, Enns CW, Mickle S. What we eat: USDA surveys food consumption changes. Commun Nutr Inst 1997;27:4?5.
5. Mattes RD. Dietary compensation by humans for supplemental energy provided as ethanol or carbohydrate in fluids. Physiol Behav 1996;59:179?87.

Who is this Corey Springer character?

Anyways to add to what "Corey" stated, personally Id rather or much rather eat fruits versus drink "100% juice% .
The fiber content and vitamins and mineral that may have been lost are essential. Its not processed and it does not contain added sugar. Sodas? I dont even know where to commence with that. I have completely annihilated that from my diet. Good point and article Corey.

Nark I sincerely hope Corey sues your ass for intellectual property infringement.

[AdamGH]

Ok, here is my fixed diet from earlier in the thread. I think this is a winner. Only problem Im having is hunger. im hungry within an hour after eating sometimes. do i just starve or what? lol ill restate my stats and goals:

5'10"
205lbs
11% body fat
Im natural, no supplements either.

goal:
8% body fat(see my abs, genetics arent kind to me)

Your approximate daily caloric maintenance level is: 3061 calories (kcal)
Your daily caloric goal in order to lose weight should be between: 2061 to 2561 calories (kcal)


Meal 1:
2 whole eggs - 140 calories, 12g protein, 9g fat
6 egg whites - 120 calories, 24g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs

Totals: 410 calories, 41g protein, 27g carbs, 12g fat

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 290 calories, 44g protein, 4g carbs, 4g fat

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 290 calories, 44g protein, 4g carbs, 4g fat

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Fish, Flaxseed, Borage Oil – 12 caps - 120 calories, 12g fat
(spread throughout the day)

Daily totals:
2309 calories, 255g protein, 212g carbs, 44g fat

[Narkissos]

Who is this Corey Springer character?

LMAO.

Anyways to add to what "Corey" stated, personally Id rather or much rather eat fruits versus drink "100% juice% .

Yeppers.

The fiber content and vitamins and mineral that may have been lost are essential. Its not processed and it does not contain added sugar. Sodas? I dont even know where to commence with that. I have completely annihilated that from my diet. Good point and article Corey.

:awesomewo

Nark I sincerely hope Corey sues your ass for intellectual property infringement.

You know you're my number 1 fan.

-Corey Narkissos Springer

[bodybuilder1107]

hi narkissos, you dont except pms so i was wondering how to contact you on becoming a client, im starting my first cycle next month and need to get my diet set could you please help me? thanks

[Prada]

You know you're my number 1 fan.

-Corey Narkissos Springer

I think Ive expressed that enough on the darkside my anti-derivative friend.



If you dont understand I suggest you take a look at the darkside.

[Narkissos]

hi narkissos, you dont except pms so i was wondering how to contact you on becoming a client, im starting my first cycle next month and need to get my diet set could you please help me? thanks

PMs were turned off because of a bunch of weirdos who kept contacting me.

Emails were kept on however.

I've turned the PM feature back on...

However, please refer questions of this nature to email.

Thanks

-CNS

[Narkissos]

Ive ran T3 twice in the past with clen. Had good results with it up to a max doseage of about 100mg/day then slowly tapepring off. My 'theory' for using it this time is to basically run it throughout at a dosage of 60mg/day to prevent my metabolism crashing as I slowly reduce calories (when progress stalls).

Gotcha... I prefer to err on the lighter side of ergogenic supplementation.

Personally I'd start 25mcg (I don't go past 50 mcg)... or since you're not exactly going subcaloric, I'd actually opt for t4 (as this is my cutting compound of preference).

My routine might be a bit hard to follow if your not familiar with Westside type powerlifting routines, ill do my best to explain it. I dont do very much direct shoulder work as my shoulders cop a beating from all my heavy pressing/pulling and anything more then a little prehab work with raises seems to set them up for injury.

I figured that was the rationale... but I preferred to have it stated.

I also wanted to see how you had it laid out w/ regard to the days stated.

My understanding was that it'd be EOD... but you had a 2-on 1-off 2-on- 2-off stated.

So i was wondering if it were a hybrid.

I'm always interested in trying hybrids.

MON
ME SQUAT/DEAD - Work up to a 1-2RM in 1 of the following:
Squat
Dead
Box Squat
Sumo Deads

SUPPLEMENTAL MOVEMENT 5x3-5 (reps x sets) of 1-2 of the following
Good Mornings
Romanian Deads
Stiff Leg Deads
Zercher Squats
Rack Pulls

ACCESSORIES
AB Work - All kinds
Post. Chain - Pull Throughs, Hypers, etc


WED
ME BENCH - Work up to a 1-2RM in 1 of the following:
Bench
Incline Bench
Floor Press

SUPPLEMENTAL MOVEMENT 5x3-5 (reps x sets) of 1-2 of the following
CG Incline Press
DB Floor Press
Weighted Dips
JM Press

ACCESSORIES
Lat Work - Rows, Cleans
Tris - Pushdowns, Extensions, skull crushers


THUR
DE/RE SQUAT/DEAD - vaires between speed/rep work on:
Squat
AND
Dead

SUPPLEMENTAL MOVEMENT 8-12x3-5 (reps x sets) of 1-2 of the following:
Leg Press
Good Mornings
Romanian Deads
Stiff Leg Deads
Zercher Squats
Rack Pulls

ACCESSORIES
AB Work - All kinds
Post. Chain - Pull Throughs, Hypers, etc


SAT
DE/RE BENCH - vaires between speed/rep work on:
Bench (or variant)

SUPPLEMENTAL MOVEMENT 8-12x3-5 (reps x sets) of 1-2 of the following:
CG Incline Press
DB Floor Press
Weighted Dips
JM Press

ACCESSORIES
Lat Work - Rows, Cleans
Tris - Pushdowns, Extensions, skull crushers
Bis - Curls etc
Shoulders/Traps - Face Pulls, Lat raises etc.

...

Thats just the way the program I used totaled it up. Some of the foods wernt in it so I had to add them. All I added was the PFC and cals.

OX

Gotcha.



-CNS

[Narkissos]

Oh and yes the meals do seem very large but because I have been eating such large meals over the winter, I dont want to all of a sudden drop back to smaller more frequent meals.

I'm curious... Can you lay out what your previous diet looks like?

When Ive done this in the past it has lead to more cheat meals and over eating.

I'm not suggesting drastic changes... Personally I'm just advocating a more even spread of kcals.

If you're adamant w/ regard to sticking to the 6 meals... I'd still suggest evenly spreading kcals.

So you'd be looking at 70gr protein/meal.

As opposed to 50+ in one meal and 80 in another.

Get what i'm saying?

-C

[Narkissos]

Ok... I'll address the over kcals first:

Ok, here is my fixed diet from earlier in the thread. I think this is a winner. Only problem Im having is hunger. im hungry within an hour after eating sometimes. do i just starve or what? lol ill restate my stats and goals:

5'10"
205lbs
11% body fat
Im natural, no supplements either.

goal:
8% body fat(see my abs, genetics arent kind to me)

Your approximate daily caloric maintenance level is: 3061 calories (kcal)
Your daily caloric goal in order to lose weight should be between: 2061 to 2561 calories (kcal)


Meal 1:
2 whole eggs - 140 calories, 12g protein, 9g fat
6 egg whites - 120 calories, 24g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs

Totals: 410 calories, 41g protein, 27g carbs, 12g fat

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 290 calories, 44g protein, 4g carbs, 4g fat

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 290 calories, 44g protein, 4g carbs, 4g fat

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Fish, Flaxseed, Borage Oil – 12 caps - 120 calories, 12g fat
(spread throughout the day)

Daily totals:
2309 calories, 255g protein, 212g carbs, 44g fat

Your current macro ratio:

<>17 % Fat
<>37 % carbs
<>44 % protein

^^Fat's too low.

kcals are a little lower than i'd suggest... I'd suggest adding another 10-12 gr of supplemental fat spread tru-out the day.

Bumping your kcals to around 2500kcals.

(^^Ignore that suggestion if you've neglected to add the 12 grams of supplemental fats you listed to the overall count. While you mentioned them.. you didn't show where they'll be ingested... and their ingestion didn't reflect in the overall kcal count)

-C

[Narkissos]

Meal 1:
2 whole eggs - 140 calories, 12g protein, 9g fat
6 egg whites - 120 calories, 24g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs

Totals: 410 calories, 41g protein, 27g carbs, 12g fat

^^You need to spread your fat intake more equally tru-out the day.

Meal 1, for example, is too high... Average 9gr from meal to meal.

So drop one egg yolk in meal 1.. make up the protein total by filling the deficit w/ eggwhites.

Make sure you hit your fat totals from meal to meal w/ supplemental fats in the appropriate amounts.

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Move the broccoli from this meal.

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 290 calories, 44g protein, 4g carbs, 4g fat

Put the broccoli here.

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Move the broccoli from this meal.

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 290 calories, 44g protein, 4g carbs, 4g fat

..and put it here.

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

... leave as is.

Fish, Flaxseed, Borage Oil – 12 caps - 120 calories, 12g fat
(spread throughout the day)

Show me where.

Daily totals:
2309 calories, 255g protein, 212g carbs, 44g fat

w/ the above suggestions, you should be @ 2400 kcals.

Overall, a pretty solid and thought-out diet.

Lemme know how the adjustments work.

-CNS

[Narkissos]

I'm heading out for lunch at the moment... Feel free to continue to post questions etc.

-C

[AdamGH]

Ok... I'll address the over kcals first:



Your current macro ratio:

<>17 % Fat
<>37 % carbs
<>44 % protein

^^Fat's too low.

kcals are a little lower than i'd suggest... I'd suggest adding another 10-12 gr of supplemental fat spread tru-out the day.

Bumping your kcals to around 2500kcals.

(^^Ignore that suggestion if you've neglected to add the 12 grams of supplemental fats you listed to the overall count. While you mentioned them.. you didn't show where they'll be ingested... and their ingestion didn't reflect in the overall kcal count)

-C

Yes, my totals did include the supplemental fats. I take 2 capsules(10 cal, 1g fat each) per meal. So I should double my intake and Ill be good.

[AdamGH]

^^You need to spread your fat intake more equally tru-out the day.

Meal 1, for example, is too high... Average 9gr from meal to meal.

So drop one egg yolk in meal 1.. make up the protein total by filling the deficit w/ eggwhites.

Make sure you hit your fat totals from meal to meal w/ supplemental fats in the appropriate amounts.




Move the broccoli from this meal.



Put the broccoli here.



Move the broccoli from this meal.



..and put it here.



... leave as is.



Show me where.



w/ the above suggestions, you should be @ 2400 kcals.

Overall, a pretty solid and thought-out diet.

Lemme know how the adjustments work.

-CNS

Thanks! Ill revise my diet with your suggestions.

[bodybuilder1107]

PMs were turned off because of a bunch of weirdos who kept contacting me.

Emails were kept on however.

I've turned the PM feature back on...

However, please refer questions of this nature to email.

Thanks

-CNS

i sent you an email, thanks