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

[Lach01]

try this one http://www.calorieking.com/ ruwet got most foods in there just add weights/size ofportions you have.

Sorry to jump in narkissos and novastepp

[ruwet]

try this one http://www.calorieking.com/ ruwet got most foods in there just add weights/size ofportions you have.

Sorry to jump in narkissos and novastepp

thanks bro seems to be American (I'm from Aus but will give it ago)

[Double DD]

hello

[Narkissos]

7am
cup of oats
4-eggs

12am
protein shake
banna turkey sand

4pm
Chicken breast
brokli 2 cups
sweet potato

7pm
4egg white
rice brown-1 cup
oaks 1 cup

9pm
saliad and cottege cheese

Your 'diet' is all over the place.

Meal-timing... meal composition.

...All over the place.

Read the cutting sticky and get back to us after trying it.

-CNS

[Double DD]

help

[Narkissos]

help

UNoffical "How to Cut" thread and sample diet...

-CNS

[Deltasaurus]

Your 'diet' is all over the place.

Meal-timing... meal composition.

...All over the place.

Read the cutting sticky and get back to us after trying it.

-CNS

Good advice, thats where i started

help

did you read the sticky

UNoffical "How to Cut" thread and sample diet...

-CNS

lol

[paddy155]

A question for nark or nova. Is their a limit to how many eggwhites one can consume through out the day as long as it fits into their daily macros ? I know it is not the norm but say you ate egg whites in every meal and was your only source of protein (out with carbs). Could this be done if you could stomach it ?

[Narkissos]

A question for nark or nova. Is their a limit to how many eggwhites one can consume through out the day as long as it fits into their daily macros ?

No.

Could this be done if you could stomach it ?

Yes.

I've worked with a pro whose primary protein source was eggwhites.

He ate egg whites and potatoes (about 10 lbs of potatoes) all day everyday.

Guy was always shredded.

-CNS

[paddy155]

Thanks my man. Nice pic.

[Lach01]

hey nova/nark sorry to jump on again is diet alright, know you can get busy but any quick advise or help great appreciate

Current Stats:
height - 5'6"
weight - 165lbs
BF - 15%


Breakfast(work)
Oatmeal - P5.4g C22.4g F2.1g CA129
6eggs - P39.1g C2.9g F11g CA281

Meal 1(work)
125g deli meat - P21.3g C5.3g F2.1g CA130
2 bread - P6g C58g F1g CA260

Meal2(work)
Cup Of veg - P2g C16g F0 CA80
Chicken Breast6oz - P53.4g C0g F6.1g CA284
sweet potato - P2.1g C26.8g F0.2g CA115

Meal 3(work)
yogurt - P7.4g C16.2g F0g CA88
Tin Tuna - P42.1g C0g F1.4g CA191
small mayo

Pre-workout(work)
Apple - P0.4g C19.1g F0.2g CA72
Protein Shake p50g c3.6g F4.2g CA236

Post workout
Protein shake p50g c3.6g F4.2g CA236
Gatorade p0g C17g F0g CA 70
Banana p1.3g C27g F0.4g CA105

meal4
Chicken Breast P53.4g C0g F6.1g CA284
Veg P2g C16g F0 CA80

Meal 5
Casein Shake p50g c2.8g F1.6g CA220

Total: Protein(p): 385.9g Carbs(c): 236g Fat(f): 40.6g Calories(ca): 2861cal

looking to drop to 10%bf and gain 10lbs or so.

Cheers once again.

[Narkissos]

Current Stats:
height - 5'6"
weight - 165lbs
BF - 15%

Noted.

Breakfast(work)
Oatmeal - P5.4g C22.4g F2.1g CA129
6eggs - P39.1g C2.9g F11g CA281

^^How is that possible?

Please extrapolate.

Meal 1(work)
125g deli meat - P21.3g C5.3g F2.1g CA130
2 bread - P6g C58g F1g CA260

Meal2(work)
Cup Of veg - P2g C16g F0 CA80
Chicken Breast6oz - P53.4g C0g F6.1g CA284
sweet potato - P2.1g C26.8g F0.2g CA115

Meal 3(work)
yogurt - P7.4g C16.2g F0g CA88
Tin Tuna - P42.1g C0g F1.4g CA191
small mayo

Pre-workout(work)
Apple - P0.4g C19.1g F0.2g CA72
Protein Shake p50g c3.6g F4.2g CA236

Post workout
Protein shake p50g c3.6g F4.2g CA236
Gatorade p0g C17g F0g CA 70
Banana p1.3g C27g F0.4g CA105

meal4
Chicken Breast P53.4g C0g F6.1g CA284
Veg P2g C16g F0 CA80

Meal 5
Casein Shake p50g c2.8g F1.6g CA220

Total: Protein(p): 385.9g Carbs(c): 236g Fat(f): 40.6g Calories(ca): 2861cal

Too many calories for your LBM.

Do you work in an office by the way?

looking to drop to 10%bf and gain 10lbs or so.

Improbable.

First off your bodyfat is too high to be looking at a recomposition type of diet.

Over-eating will just lend itself to increased fat storage.

2000kcals is your caloric range.

My advice is to revise your diet based on the above.

-CNS

[Lach01]

cheers nark, will look into it yeah work in the office but got cardio twice if not 3 times a day have to cycle into work(20miuntes med pace) and back again once i been to the gym so kept cals a bit high due to that but will look into lowering again, cheers,

6eggs - P39.1g C2.9g F11g CA281 - was what came up when i looked into it from a calorie website will double check it.

withthe dropping 10$bf and gaining 10lbs ghow do u mean improbable not meaning at the same time want to drop to 10% and then increase again sorry didnt make it very clear will get back to the drawing board and look over it again, cheers for help and advise buddy, so best to go meal 4 - 3- 2- 1?

[DesiBoy]

Desi... um, bro.. You've reaaaaally taken a leap there.

I'll let Nova point out how.

-CNS

Since last time I posted here there was no answer for me bro, I've been checking every day twice a day actually, I understand that u guys are busy just as anybody else. By the way that diet change didn't do any bad on me so far so I guess it should be the right one. Please review it if you ever find any time for it and let me know if I can make any improvement and where is it slacking if so. Like I said so far so good, I changed the cardio workout a little too - instead of doing 30min moderate rate I do 30 min(15 fast runs and 15 slow ones). Sometimes I add extra 10min of moderate rate movement. Thanks.

[jeepers]

I have a question regarding calorie intake ... based on total weight or FFW ? I'm confused.

Here is my latest body fat analysis ( I'm cutting right now.. down from 202 lbs end of July)

180.4 lbs
25.7 BMI
fat % = 11.5%
fat mass = 20.8 lbs
FFM = 159.6 lbs
TBW = 116.8 lbs

[I_Want_Abs]

Hey Nova/Nark so far my maintenance diet is going great i am feeling alot better throughout the day and have more energy at the gym. in about 2-4 weeks i am thinking about carb cycling and i have a question for you. Now i have read a few different ways of doing this and have thought about it a lil and come up with my own way but i want to run it past you guys 1st as you two are alot more knowlagable than myself...

I have quoted my diet so you know what my maintenance base is.

Cals/Carbs/Pro/Fat

MEAL 1:

5 x egg whites
2 x full eggs
80g quick oats

459/45/45/11

MEAL 2:

135g chicken breast
253g sweet potato
5ml olive oil

450/45/45/10

MEAL 3:

Repeat of meal 2

MEAL 4:

1 1/2 scoops whey
80g quick oats
16 almonds

470/45/50/10

"WORKOUT"

MEAL 5:
1 1/2 scoops whey
80g quick oats

360/45/45/0

MEAL 6:

repeat of meal 2

MEAL 7:

1 1/2 scoops of 12hr protein
80g quick oats
15ml flax oil

495/45/45/15

TOTAL: 3134/315/320/66

Basically i lift mon, wed, fri and do cardio either on 2 off days in the AM or 1 off day AM and after i train legs.

The Cycling i was thinking of doing was have high carb days on Mon, Wed, Fri as i am lifting these days and make every other day low carb days.

This is how i was thinking of shifting my macro's (i wont post complete diet with foods as you can see what i am eating above)

Cals/Carbs/Pro/Fat


LOW CARB DAYS (Sun/Tue/Thu/Sat)


Meal 1: 359/20/45/11

Meal 2: 350/20/45/10

Meal 3: 350/20/45/10

Meal 4: 370/20/50/10

Meal 5: 350/20/45/10

Meal 6: 350/20/45/10

Meal 7: 395/20/45/15

Total: 2524/140/320/76


HIGH CARB DAYS (Mon/Wed/Fri)


Meal 1: 539/65/45/11

Meal 2: 530/65/45/10

Meal 3: 530/65/45/10

Meal 4: 550/65/50/10

Meal 5: 520/85/45/0 (PWO)

Meal 6: 530/65/45/10

Meal 7: 495/45/45/15

Total: 3694/455/320/66

Also while doing a bit of searching around the net i have read alot of people stateing not to count fiberous veggies into your carb count, i cant recall wether you guys have mentioned anything about that in this thread but i always count my my fiberous carbs into my alotment. Should i be doing so?

Once again thanks for your time guys, i like your work!

Speak soon

Ps: I found the problem i was having when multipying my cals up and have fixed it in this post lol... I was missing 10g of total fats each time which threw me out

[nissantech]

Hey guys really appreciate help here. I'm 21 5'9 230 high body fat not sure what %. I use to weigh about 280 pounds a year ago started lifting weights with some cardio now down to this weight. I have decent muscle mass but im looking to cut down slowly but still keep and add to muscle gains. this is what my meals look like on work out days, my big question is how should i change my carbs on a non workout day? I'm also really carb sensitive. Really puzzled with this, really appreciate your help guys, outstanding.

Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5
WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5

Each chicken meal served with a handful of fibrous green veg bringing carbs to approx 200g per day in total.
my supps are BCAA, whey protein, casein protein, kre alkalyn, multi vitamin, *****s.

[paddy155]

Another question for nark or nova. I am struggling to do my diet in the morning with my work schedule. I can not train to around 7pm at night. If I choose to do my cardio after my workout,have I not lost the important window to get my pro/carb meal in ? I understand doing cardio am on an empty stomach but I am unable to do it and I am lost when it comes to doing cardio at another time. Any help Guy's.

[Uptown]

Hey Nark/Nova,

Quick question for you guys...


I run roughly 250-300 miles per month and so far I've been unable to find a thread regarding this level of cardio and how I should adjust my diet. My carbs are a tad high, but I feel as though I need the extra energy for my workouts. Am I eating too little or too much?...I'm trying to cut.

Here are my current stats/macros:


27 year old male
5'11"
10% body fat
200lbs. Natural

My daily intake is:
235g protein
320g carbs
42g fat
3250 calories

6-7 meals/day
lift 3 days/week

[Narkissos]

Bumping this thread so as to get to the questions left hanging here.

I've been hella busy with my clients recently... So I was unable to peruse the forum as I would ordinarily.

Will try to get to these questions tonight.

-CNS

[Deltasaurus]

Nova or Nark who ever gets to this first what do you think of this im dropping carbs and upping fat i seem to have hit a wall in the last 2 weeks so im changing my diet up Yet Again to continue progress i think im about 13-14 BF and my goals is 10% im doing cardio twice a day or PWO Minimum and im at a Calorie Deficit here my new diet

well it seems my progress has halted heres my new Crack as a Cutting Diets

KCAL is still 2200 still doing cardio twice a day but im reducing carbs and upping fat and pro very slightly

my LBM is 155 and my TDEE is about 2800

Meal 1
P-35
F-15
C-35

Meal 2
P 35
F 10
C 12.5

Meal 3
P 35
fat 10
carb 12.5

Pre-WO
P-40
fat-10
C-40

PWO
P 40
F 10
C 40

PPWO
P 35
F 5
C 30

totals are Pro-225 Fat 65 Carb 160 Also considering doing Keto if i cant get down to 10% by thanks giving

still doing cardio twice a day, im very close to my desired Body fat 10% i think i may have screwed up or just my progress was halted not sure but i think im at about 13-14% which is damn closer than i have ever been in my entire life so theres my revised diet to continue progress lemme know what you think

[Deltasaurus]

I just got done talking with Nark and he has the Dengue Fever...a 103.2 fever and the works. it is some heavy stuff so he'll most likely be out for a couple of weeks so i take it Nova will be answering most of the questions. So dont think he's neglecting us, he'd help if he could. so just letting everyone know.

thanks

-AJ

[Deltasaurus]

Nova where's my pic of you? huh? lol

[sonysucks]

I was hoping to just Pm Nark for some help but I could use anyones good help.
I have been learning and reading and watching the vids and have put together a drastically improved diet, but it may not be right yet. I am unsure of the needed ratio between pro/carb/fats and if my total cal intake is even yet high enough.
My goals are between lean gaining and not gaining at all really as I am happy with my size but I can not get below the 13 % bf that I am at. I felt that a diet at or just exceeding my daily requirement that was heavy on protien was the way to do it. Here is the data.
I am 5'9" and was 175. Now after 4 weeks on this diet and cycle I am 192. I want to be sure that my diet will take me (albiet slowly) to my goal of getting to 10% bf . I dont care to put on any more size.
I am moderately active with a retail sales life and sports twice a week and workout 5 times a week. Please feel free to query me on any additional info.
The daily calorie calcs put me at about 2700 cal/day.
This has been the toughest part of the cycle. The working out is a breeze compared to the diet prep and educating myself and then of course ALL THE EATING....

I have been learning loads and have been attempting to rotate the kinds of proteins but the plan goes as follows.

8am 30 minutes cardio on empty stomach. -can I add a coffee here?

meal 1) 9am breakfast
2 whole and 4 eggs whites. cal 240 ..pro 26g ..carb .6g ..fat 13g
1/2 cup oatmeal. cal 70 ..pro 3g ..carb 12g ..fat 1g
1 brown toast. cal 80 ..pro 3g ..carb 15g ..fat 1.5g
1tbsp PB and 1/4 banana. cal 90 ..pro 2g ..carb 20g ..fat 2 g
total CAL 480 ..PRO 34g ..CARB 47.6g ..FAT 17.5g
cycle products taken here also.


Meal 2 ) 11 am pre workout.
1/2 shake
Shake contains isolate proteins and a product called anabolic od which is a mix of crea tines ,simple carbs amino acids and 25 grams of hemp powder for efa 3-6-9
meal 3) 12:00 post workout 1/2 shake
TOTAL CAL 480 ..PRO 82g ..CARB 30G ..FAT 3G

meal 3 ) 2:00 lunch. at work now -low energy-
chicken breast. cal 490 ..pro 64g ..carb 17 g ..fat 17 g
1 cup brown rice. cal 218 ..pro 5g ..carb 46g ..fat 2 g
1/2 cup raw peas. cal 20 ..pro 2g ..carb 4 g ..fat0g
TOTAL CAL 728 ..PRO 71g ..CARB 67G ..FAT 19g

meal 4) 4:00 snack at work
1 protien bar. cal 290 ..pro 30g ..carb 25 ..fat 7g
oatmeal cookie. cal 200 ..pro 3g ..carb 30g ..fat 8g
TOTAL CAL 490 ..PRO 33g ..CARB 55g ..FAT 15g

meal 5 ) 6-7 pm Dinner at home rotates chicken /salmon /beef with salad
1 bud light. cal 29 ..pro 0 ..carb 1 ..fat 0
chicken ceasar salad. cal 300 ..pro 33g ..carb 17g ..fat 12
TOTAL CAL 330 ..PRO 33g ..CARB 18g ..FAT 12 g


meal 6) 9-10 pm evenings before bed.
Dinners prepared large enough to leave enough for this snack. Whatever the protein portion was this is eaten now. IE:
1/2 piece of salmon filet.approx 150g. cal 300 ..pro 30g ..carb 0 ..fat 18 g

Okay so thats the day and on top of this I am taking 1 gallon of water and a couple coffees, one at breaky one at lunch.,and I chew gum after lunch at work.
Chicken is easy and affordable and is an obvious staple but the freezer is full of salmon and some beef and to keep it interesting it gets worked in for dinner and lunch.
The totals for the day are
CAL 2808 PRO 283 g CARB 217 G FAT 84 g

I think fat is too high but you tell me.( I am gonna hafta cut that cookie out aren't I)
I dont want to add much more of what I think because although I have learned alot there is so much more that experience teaches that all my reading could never explain.
Just know that if I continue for 8 more weeks on this diet and dont achieve my goal I will be dissapointed and all that is needed to prevent that is to be open minded to what your experience has taught you folks.
Cheers.

[tjpatrick1987]

Hey nark and nova, its the notorious kid with the bad diets he wouldnt stop posting....well i have just started a diet that seems to be working pretty good i wanted you to let me know what you think... my stats are now 6'1 155 and i started this all at 120. i just started gaining weight again i was at a stand still at 150 for a while... i dont wake up till 10 30 either so my meal times are weird...


11:00
2 slices Whole wheat toast 140 2 26 4
1 serv natural peanut butter 180 16 7 7
1 banana 120 31 1
1 scoop whey 120 2 3 23

2:00
16 oz 2% milk 260 10 24 16
fiber bar 150 4 26 3
2 servings of unsalted dry roasted peanuts 320 14 5 7
drink 2 scoop whey during workout 240 4 6 46

Post workout meal
4:00
5oz turkey/sirloin/roasted chicken depends on the mood 320 7F 30P
evry now and then i can afford strip steak 8 oz portions
1 serving mashed potatoes 200 23carbs 2p
1 serving sweet corn/ vegetable 100 ? ?
8 oz 2% milk 130 5 12 8

730
2 serv wheaties 400 1 38 6
8oz 2% milk 260 5 12 8

1100
piece of fruit 100 23 carbs
apple orange grapes ect.
4 eggs 280 14carbs 28protein
16 oz milk 260 10 24 16
3540


205 36% Grams Protein 49% 274 carbs 14% 80 fat Keep in mind High Dietery Fiber and high monousaturated and polyunsatured fats

[Deltasaurus]

I was hoping to just Pm Nark for some help but I could use anyones good help.
I have been learning and reading and watching the vids and have put together a drastically improved diet, but it may not be right yet. I am unsure of the needed ratio between pro/carb/fats and if my total cal intake is even yet high enough.
My goals are between lean gaining and not gaining at all really as I am happy with my size but I can not get below the 13 % bf that I am at. I felt that a diet at or just exceeding my daily requirement that was heavy on protien was the way to do it. Here is the data.
I am 5'9" and was 175. Now after 4 weeks on this diet and cycle I am 192. I want to be sure that my diet will take me (albiet slowly) to my goal of getting to 10% bf . I dont care to put on any more size.
I am moderately active with a retail sales life and sports twice a week and workout 5 times a week. Please feel free to query me on any additional info.
The daily calorie calcs put me at about 2700 cal/day.
This has been the toughest part of the cycle. The working out is a breeze compared to the diet prep and educating myself and then of course ALL THE EATING....

I have been learning loads and have been attempting to rotate the kinds of proteins but the plan goes as follows.

8am 30 minutes cardio on empty stomach. -can I add a coffee here?yes, also you could eat first to if you want

meal 1) 9am breakfast
2 whole and 4 eggs whites. cal 240 ..pro 26g ..carb .6g ..fat 13g
1/2 cup oatmeal. cal 70 ..pro 3g ..carb 12g ..fat 1g
1 brown toast. cal 80 ..pro 3g ..carb 15g ..fat 1.5g
1tbsp PB and 1/4 banana. cal 90 ..pro 2g ..carb 20g ..fat 2 g
total CAL 480 ..PRO 34g ..CARB 47.6g ..FAT 17.5g
cycle products taken here also.this meal looks better then the rest


Meal 2 ) 11 am pre workout.
1/2 shake
Shake contains isolate proteins and a product called anabolic od which is a mix of crea tines ,simple carbs amino acids and 25 grams of hemp powder for efa 3-6-9
meal 3) 12:00 post workout 1/2 shake
TOTAL CAL 480 ..PRO 82g ..CARB 30G ..FAT 3G Way to much protein not enough fat carbs are ok though

meal 3 ) 2:00 lunch. at work now -low energy-
chicken breast. cal 490 ..pro 64g ..carb 17 g ..fat 17 g To much protein
1 cup brown rice. cal 218 ..pro 5g ..carb 46g ..fat 2 g To much carbs
1/2 cup raw peas. cal 20 ..pro 2g ..carb 4 g ..fat0gsame
TOTAL CAL 728 ..PRO 71g ..CARB 67G ..FAT 19g

meal 4) 4:00 snack at work
1 protien bar. cal 290 ..pro 30g ..carb 25 ..fat 7g
oatmeal cookie. cal 200 ..pro 3g ..carb 30g ..fat 8g WTF a cookie? yes ditch it and have some potatoes and bring a piece of chicken or lean meat ditch the protein bar as well Whole food man!
TOTAL CAL 490 ..PRO 33g ..CARB 55g ..FAT 15g

meal 5 ) 6-7 pm Dinner at home rotates chicken /salmon /beef with salad
1 bud light. cal 29 ..pro 0 ..carb 1 ..fat 0 No beer. period
chicken ceasar salad. cal 300 ..pro 33g ..carb 17g ..fat 12
TOTAL CAL 330 ..PRO 33g ..CARB 18g ..FAT 12 g


meal 6) 9-10 pm evenings before bed.
Dinners prepared large enough to leave enough for this snack. Whatever the protein portion was this is eaten now. IE:
1/2 piece of salmon filet.approx 150g. cal 300 ..pro 30g ..carb 0 ..fat 18 g


Why no carbs? and before bed i recommend a casein protein like cottage cheese, also i feel fat is too high before bed, no need really for 18 grams maybe 5 or 10 even but not 18


Okay so thats the day and on top of this I am taking 1 gallon of water and a couple coffees, one at breaky one at lunch.,and I chew gum after lunch at work.
Chicken is easy and affordable and is an obvious staple but the freezer is full of salmon and some beef and to keep it interesting it gets worked in for dinner and lunch.
The totals for the day are
CAL 2808 PRO 283 g CARB 217 G FAT 84 g

I think fat is too high but you tell me.( I am gonna hafta cut that cookie out aren't I)
I dont want to add much more of what I think because although I have learned alot there is so much more that experience teaches that all my reading could never explain.
Just know that if I continue for 8 more weeks on this diet and dont achieve my goal I will be dissapointed and all that is needed to prevent that is to be open minded to what your experience has taught you folks.
Cheers.
i think your protein is too high all in all id lower it 30 grams and slightly bump the carbs but see how your body reacts shoot for 40 grams a protein or so each meal except pre-WO PWO and PPWO if your having more than 40 grams of protein have it in thoes meals, and carbs 35 or so each meal except you can have more in the meals i said b4 and fat just devide by 6 and if you want more do it in meal 1 pre-wo and PWO, all in all you kinda have the right idea, my goal is also 10% bf and im 175-178 12-14% right now im plain on being 10% in 5 weeks with a proper diet, cardio and training AND dedication you can do the same good luck bump for more questions.
also Nark is still sick and Nova is probably studying his ass off

comments in bold

[Deltasaurus]

Hey nark and nova, its the notorious kid with the bad diets he wouldnt stop posting....well i have just started a diet that seems to be working pretty good i wanted you to let me know what you think... my stats are now 6'1 155 and i started this all at 120. i just started gaining weight again i was at a stand still at 150 for a while... i dont wake up till 10 30 either so my meal times are weird...


11:00
2 slices Whole wheat toast 140
1 serv natural peanut butter 180
1 banana 100
1 scoop whey 120

2:00
16 oz 2% milk 260
fiber bar 150
2 servings of unsalted dry roasted peanuts 320
drink 2 scoop whey during workout 240

Post workout meal
4:00
5oz turkey/sirloin/roasted chicken depends on the mood 320
evry now and then i can afford strip steak 8 oz portions
1 serving mashed potatoes 200
1 serving sweet corn/ vegetable 100
8 oz 2% milk 130

730
2 serv wheaties 400
8oz 2% milk 260

1100
piece of fruit 100
apple orange grapes ect.
4 eggs 280
16 oz milk 260
3540

Macro's are needed for help, you put the cals but specific carbs protein and fat in each meal is needed if help is what you want
so just edit and ill take a looksie if the Nutrition Pimps arent back

-AJ

[I_Want_Abs]

I just got done talking with Nark and he has the Dengue Fever...a 103.2 fever and the works. it is some heavy stuff so he'll most likely be out for a couple of weeks so i take it Nova will be answering most of the questions. So dont think he's neglecting us, he'd help if he could. so just letting everyone know.

thanks

-AJ

Hey Nark hope your getting better bro! Getting sick sucks balls, im sure you will pull through though

[Narkissos]

I'm back... Day 7 of dengue fever.

Not 'well'... but alive.

-CNS

[Dukkit]

I'm back... Day 7 of dengue fever.

Not 'well'... but alive.

-CNS

oh man. that blows. glad your alive. though alive an well would be better. but youll get there.

[kraken]

I'm back... Day 7 of dengue fever.

Not 'well'... but alive.
-CNS

Hope you get well soon. Thanks for the great info here!!

[sonysucks]

Thanks bro.
8am 30 minutes cardio on empty stomach. -can I add a coffee here?yes, also you could eat first to if you want
I thought the cardio was best done on an empty stomach ? But it works best for timing that it be before I eat

meal 1) 9am breakfast
2 whole and 4 eggs whites. cal 240 ..pro 26g ..carb .6g ..fat 13g
1/2 cup oatmeal. cal 70 ..pro 3g ..carb 12g ..fat 1g
1 brown toast. cal 80 ..pro 3g ..carb 15g ..fat 1.5g
1tbsp PB and 1/4 banana. cal 90 ..pro 2g ..carb 20g ..fat 2 g
total CAL 480 ..PRO 34g ..CARB 47.6g ..FAT 17.5g
cycle products taken here also.this meal looks better then the rest
Thanks the breaky is the one that seemed to be the most important


Meal 2 ) 11 am pre workout.
1/2 shake
Shake contains isolate proteins and a product called anabolic od which is a mix of crea tines ,simple carbs amino acids and 25 grams of hemp powder for efa 3-6-9
meal 3) 12:00 post workout 1/2 shake
TOTAL CAL 480 ..PRO 82g ..CARB 30G ..FAT 3G Way to much protein not enough fat carbs are ok though.
Got it...solution here will be to up the hemp for increases efa fats and to add some oats and use one less scoop of protein....this is always spoken of as THE crucial building meal

meal 3 ) 2:00 lunch. at work now -low energy-
chicken breast. cal 490 ..pro 64g ..carb 17 g ..fat 17 g To much protein
1 cup brown rice. cal 218 ..pro 5g ..carb 46g ..fat 2 g To much carbs
1/2 cup raw peas. cal 20 ..pro 2g ..carb 4 g ..fat0gsame
TOTAL CAL 728 ..PRO 71g ..CARB 67G ..FAT 19g

Solution here that makes sense is to split this meal ,the 2 oclock and the 4 oclock are both at work on the run (retail) the 2 oclock meal has damn near enough to cover both meals. HOWEVER one of my concerns goes unanswered if I do this...and that was "Am I getting enough calories for on cycle?
meal 4) 4:00 snack at work
1 protien bar. cal 290 ..pro 30g ..carb 25 ..fat 7g
oatmeal cookie. cal 200 ..pro 3g ..carb 30g ..fat 8g WTF a cookie? yes ditch it and have some potatoes and bring a piece of chicken or lean meat ditch the protein bar as well Whole food man!

The bar for protein as well as the cookie for carbs were my attempt to up the daily intake...without these I will fall short of even hitting my maintanence intake of 2700 cal????

TOTAL CAL 490 ..PRO 33g ..CARB 55g ..FAT 15g

meal 5 ) 6-7 pm Dinner at home rotates chicken /salmon /beef with salad
1 bud light. cal 29 ..pro 0 ..carb 1 ..fat 0 No beer. period (sorry I cant hear you!!!)
chicken ceasar salad. cal 300 ..pro 33g ..carb 17g ..fat 12
TOTAL CAL 330 ..PRO 33g ..CARB 18g ..FAT 12 g


meal 6) 9-10 pm evenings before bed.
Dinners prepared large enough to leave enough for this snack. Whatever the protein portion was this is eaten now. IE:
1/2 piece of salmon filet.approx 150g. cal 300 ..pro 30g ..carb 0 ..fat 18 g


Why no carbs? and before bed i recommend a casein protein like cottage cheese, also i feel fat is too high before bed, no need really for 18 grams maybe 5 or 10 even but not 18

The 18 comes up as a result of the example bieng salmon, so I will make sure that its never salmon, and even chicken is high in fat... I could go get cottage cheese ,but would prefer to use whats already in the cupboard so maybe a half tin of tuna and the Milos vids said carbs only when needed and just before I go to sleep I was sure I didnt need them


Okay so thats the day and on top of this I am taking 1 gallon of water and a couple coffees, one at breaky one at lunch.,and I chew gum after lunch at work.
Chicken is easy and affordable and is an obvious staple but the freezer is full of salmon and some beef and to keep it interesting it gets worked in for dinner and lunch.
The totals for the day are
CAL 2808 PRO 283 g CARB 217 G FAT 84 g

I think fat is too high but you tell me.( I am gonna hafta cut that cookie out aren't I)
I dont want to add much more of what I think because although I have learned alot there is so much more that experience teaches that all my reading could never explain.
Just know that if I continue for 8 more weeks on this diet and dont achieve my goal I will be dissapointed and all that is needed to prevent that is to be open minded to what your experience has taught you folks.
Cheers.
i think your protein is too high all in all id lower it 30 grams and slightly bump the carbs but see how your body reacts shoot for 40 grams a protein or so each meal except pre-WO PWO and PPWO if your having more than 40 grams of protein have it in thoes meals, and carbs 35 or so each meal except you can have more in the meals i said b4 and fat just devide by 6 and if you want more do it in meal 1 pre-wo and PWO, all in all you kinda have the right idea, my goal is also 10% bf and im 175-178 12-14% right now im plain on being 10% in 5 weeks with a proper diet, cardio and training AND dedication you can do the same good luck bump for more questions.
also Nark is still sick and Nova is probably studying his ass off


comments in bold

After we get the changes ironed out I will redo the macros and see where it puts me...going from 175 -190 in 4 weeks shows me I can gain ,but it also scares me as I doubt I could shed 10-15 lbs fat in even 8 weeks and thats the goal. I want to end up at 175 gross with a lbm of 160.
" my refrigerator is my fitness center"
Cheers.

[Deltasaurus]

yeah looks good except for beer on cycle. and how much was your estimated TDEE?

[tjpatrick1987]

hey nark and nova, its the notorious kid with the bad diets he wouldnt stop posting....well i have just started a diet that seems to be working pretty good i wanted you to let me know what you think... My stats are now 6'1 155 and i started this all at 120. I just started gaining weight again i was at a stand still at 150 for a while... I dont wake up till 10 30 either so my meal times are weird...


11:00
2 slices whole wheat toast 140 2 26 4
1 serv natural peanut butter 180 16 7 7
1 banana 120 31 1
1 scoop whey 120 2 3 23

2:00
16 oz 2% milk 260 10 24 16
fiber bar 150 4 26 3
2 servings of unsalted dry roasted peanuts 320 14 5 7
drink 2 scoop whey during workout 240 4 6 46

post workout meal
4:00
5oz turkey/sirloin/roasted chicken depends on the mood 320 7f 30p
evry now and then i can afford strip steak 8 oz portions
1 serving mashed potatoes 200 23carbs 2p
1 serving sweet corn/ vegetable 100 ? ?
8 oz 2% milk 130 5 12 8

730
2 serv wheaties 400 1 38 6
8oz 2% milk 260 5 12 8

1100
piece of fruit 100 23 carbs
apple orange grapes ect.
4 eggs 280 14carbs 28protein
16 oz milk 260 10 24 16
3540


205 36% grams protein 49% 274 carbs 14% 80 fat keep in mind high dietery fiber and high monousaturated and polyunsatured fats

edited

[Deltasaurus]

dude your diet looks pretty good to me

[tjpatrick1987]

i am very happy to here this news

[moush]

hey Nark...I am not sure if you have come across my transformation thread or not but here it is. My transformation

I am 26 yrs old
5'8"
208-210 lbs

bodyfat...right not about 15-17% im guessing - im still vascular and can slightly see my abs but im def putting on some fat too. Maybe a little too fast. I do about 30 min - 60 min cardio 4-6 days a week on the elliptical. I drink about 140 oz water a day.

Heres my diet

Meal 1 Preworkout
1 Apple
1 scoop Protein

Meal 2 Postworkout
1 scoop Protein
Bcaa/Creatine/Glutamine/L-Leucine mix

Meal 3 PPWO (30-45 min after)
7 egg whites
2 whole ***** 3 eggs
1 cup oatmeal

Meal 4
35 g protein shake (casein/whey mix) that has 28 g carbs

Meal 5
4.4 oz turkey
2 c veggies

Meal 6
4 oz chicken
salad w. olive oil

Meal 6
4.4 oz filet mignon
2c veggies

Meal 7 (Pre-Bed)
Casein shake
2 tblspn PB (Smart Balance)

Im looking to bulk but keeping bodyfat low. I put on weight real fast so im trying to be careful...so that i dont have to cut down so much for the summer. any help/input is greatly appreciated...thank you

[Narkissos]

hey Nark...I am not sure if you have come across my transformation thread or not but here it is. My transformation

I am 26 yrs old
5'8"
208-210 lbs

bodyfat...right not about 15-17% im guessing - im still vascular and can slightly see my abs but im def putting on some fat too. Maybe a little too fast. I do about 30 min - 60 min cardio 4-6 days a week on the elliptical. I drink about 140 oz water a day.

Heres my diet

Meal 1 Preworkout
1 Apple
1 scoop Protein

Meal 2 Postworkout
1 scoop Protein
Bcaa/Creatine/Glutamine/L-Leucine mix

Meal 3 PPWO (30-45 min after)
7 egg whites
2 whole ***** 3 eggs
1 cup oatmeal

Meal 4
35 g protein shake (casein/whey mix) that has 28 g carbs

Meal 5
4.4 oz turkey
2 c veggies

Meal 6
4 oz chicken
salad w. olive oil

Meal 6
4.4 oz filet mignon
2c veggies

Meal 7 (Pre-Bed)
Casein shake
2 tblspn PB (Smart Balance)

Im looking to bulk but keeping bodyfat low. I put on weight real fast so im trying to be careful...so that i dont have to cut down so much for the summer. any help/input is greatly appreciated...thank you

Please provide macros per meal.

-CNS

[Narkissos]

This is what i said: Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101



This is what you did:

Ok Nark and Nova I listen to what you said to me and here is my new new diet plan I already follow it( and let me tell u I feel like I will destroy the GYM, so much power, such a good workout).

TOTAL: CAL - 3518, PRO - 400, CARBS - 251, FATS - 99.5

As u guys changed my mind on the carb thing now I will cruise around on this diet plan and will have a carb up day which will be 100g carbs more than what I eat normally but will lower the protein slightly like 50-60g?? what do u think about that, am I right on that and how many times per week I should bump up the carbs. Once again appreciate what u guys are doing. Very helpful. Later.

You bumped the total kcals... I didn't tell you do that.

Protein is slightly higher, despite my saying there was already too much protein.

After bumping the kcals... then you said you'd add a re-feed day on top of that.

Your changes have nothing to do with my suggestions.

-CNS

[Narkissos]

withthe dropping 10$bf and gaining 10lbs ghow do u mean improbable not meaning at the same time want to drop to 10% and then increase again sorry didnt make it very clear will get back to the drawing board and look over it again, cheers for help and advise buddy, so best to go meal 4 - 3- 2- 1?

Accomplish one goal, then make the necessary modifications to reach the other goal.

This diet won't give be usuable for both purposes.

Tell me more about your daily activity. (number of days weight-training etc.)

-C