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

[Narkissos]

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.

See response here:

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

-CNS

[Narkissos]

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

FFM definitely.

Katch-McArdle.

-CNS

[Narkissos]

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...

Why would you want to change your diet so far prior to stagnation?

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

Personally I don't like this form of carb cycling.

I think if you're going to but the lay-out is relatively solid.

Basically what you're doing is kcal-cycling, while keeping protein constant.

Like carbs, I think protein should be cycled however.

So.. if i were doing this for myself or a client (depending on the phase of the consultation of course), I would keep the ratios constant... while cycling the kcals.

I cannot fault your lay-out however... so stick with it and let me know how it works for you.

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?

Yes.

Good job.

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

np

-CNS

[Narkissos]

Hello.

First off, congrats on taking the initiative to lose weight.

Hey guys really appreciate help here. I'm 21 5'9 230 high body fat not sure what %.

That is the first problem.

You need to know what you're working with.

Get your bodyfat tested.

Post pics... send me pics if you're not comfortable posting them.

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.

Get your priorities straight buddy.

The fatter you are, the smaller the likelihood that what you're gaining is muscle.

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.

Carb-sensitive?

What do you base this on?

List the carbs you have experience with...and what you experience post-ingestion.

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.

At your current nondescript weight, your kcals per meal should be just under 400kcals

You're currently exceeding this in at least 3 meals.

Your protein is way too high, and i'm sure your actual carbs are understated, since you're also consuming fibrous veggies.

The diet needs restructuring around your LBM.

AND, you need to establish just what your LBM is!

-CNS

[Narkissos]

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.

No.. you've missed nothing.

PWO cardio is the only type of cardio i do btw.

-CNS

[Narkissos]

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

This is how much to take in daily without deviation?

If so... Please outline how many minutes/hours of running you do daily.

Lay out your activity explicitly.

How long have you been ingesting this number of calories?

Has your body composition changed at all since you started?

Also.. you noted that you want to cut, but what are your absolute goals?

-CNS

[Narkissos]

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

Replied to this on my forum... Let me know when you start the changes.

-CNS

[Narkissos]

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

Thanks for posting this buddy.

I really felt like shit.

-CNS

[Narkissos]

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'm not sure I understand your goals honestly.

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.

Sports twice per week... Outline what you do and the duration.

re: workouts 5 times per week.. Outline what you do and the duration. List cardio where applicable.

The daily calorie calcs put me at about 2700 cal/day.

Higher than your current bodyweight's requirement.

But an 'ok' place to be seeing that you are on cycle.

This isn't a drug thread, but i'm curious as to what you are running, and what are your are goals for this cycle.

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....

As well it should be.

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?

Sweetened w/ splenda?

Yes.

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.

That's a lot of fat.

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

Macros?

meal 3) 12:00 post workout 1/2 shake
TOTAL CAL 480 ..PRO 82g ..CARB 30G ..FAT 3G

That's a lot of carbs.

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

That's a lot of everything.

re: low energy... Would you attribute this to the big blood sugar spike (and subsequent crash) promoted by the meal which precedes this meal?

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

kcals decent.. Food choices horrible.

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

Er.. bud light?

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.

Artificially sweetened coffee?

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.

When you use a fatty protein source you need to modify your carb/protein intake for the meal to accommodate the additional calories

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)

Fat is way too high...definitely.

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.

That is true.. but your opinion is still valuable... especially if you are legitimately open to learning.

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.

What is that goal exactly?

-CNS

[Narkissos]

Hey nark and nova, its the notorious kid with the bad diets he wouldnt stop posting

'sup buddy?

i dont wake up till 10 30 either so my meal times are weird...

Noted.

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

Personally i don't like the diet... The meal combinations, the kcal spread... It's all over the place.

But... if it's working for you, who am I to speak against it?

Good luck buddy.

-CNS

[Deltasaurus]

ok so i replied on your forum i can start the changes now but really only wanna do it for a week ill go back to maintainence kcal and normal training 5 days a week and no cardio but Nark i really only wanna do it for 1 week

[Narkissos]

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

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

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

Thanks a lot guys.

-CNS

[Narkissos]

ok so i replied on your forum i can start the changes now but really only wanna do it for a week ill go back to maintainence kcal and normal training 5 days a week and no cardio but Nark i really only wanna do it for 1 week

Will check your replies over there.

Holla.

-C

[Deltasaurus]

Holla LOL

-AJ

[Narkissos]

ok.. I think i've replied to everyone.

If I missed anyone, hit me with a PM with the link to your post(s).

Thanks.

-CNS

[I_Want_Abs]

Why would you want to change your diet so far prior to stagnation?

I thought 4-6 weeks would be enough on maintenance for my body to adjust, i dont really know if i read that somewhere or what... I have seen changes in my appearance, my abs a showing a little more and i am looking a little leaner. All up i have lost about 2kg but i look great and my stength is through the roof!


Personally I don't like this form of carb cycling.

I think if you're going to but the lay-out is relatively solid.

Basically what you're doing is kcal-cycling, while keeping protein constant.

Like carbs, I think protein should be cycled however.

So.. if i were doing this for myself or a client (depending on the phase of the consultation of course), I would keep the ratios constant... while cycling the kcals.

Well i have only just started cycling the way i have listed previously, considering my goal is to drop BF and maintain/gain LBM would it be more benificial to me if i cycled your way?? Or could you fill me in on what the pro's/cons are of each just so i can understand a little better and learn
I have nothing to base my form of cycling off of, i just read a few things and kept all of your's and Nova's statements in mind and thought i would try and write something up for myself

If i'm understanding correct the way you would cycle is basically keep to the 40/40/20 ratio but just bump to over maintenance on workout days and drop below maintenance on off days??


I cannot fault your lay-out however... so stick with it and let me know how it works for you.

If you think this cycling will work i will definantly stick to it and keep you guys updated on my progress, thanks Nark!

Yes.

Good job.



np

-CNS

Good to see you back mate!

[Narkissos]

I thought 4-6 weeks would be enough on maintenance for my body to adjust, i dont really know if i read that somewhere or what... I have seen changes in my appearance, my abs a showing a little more and i am looking a little leaner. All up i have lost about 2kg but i look great and my stength is through the roof!

Sound like you're progressing well, I wouldn't have changed personally.

Well i have only just started cycling the way i have listed previously, considering my goal is to drop BF and maintain/gain LBM would it be more benificial to me if i cycled your way?? Or could you fill me in on what the pro's/cons are of each just so i can understand a little better and learn
I have nothing to base my form of cycling off of, i just read a few things and kept all of your's and Nova's statements in mind and thought i would try and write something up for myself

Pros and Cons...

For me it's a matter of my preferences.

Enery levels are more constant via my method IMO.

If i'm understanding correct the way you would cycle is basically keep to the 40/40/20 ratio but just bump to over maintenance on workout days and drop below maintenance on off days??

...something of that nature.

Dropping to accomodate the reduction in activity on non-training days.

Personally i don't go below maintenance on these 'off' days.

You are eating to support LBM remember?

If you think this cycling will work i will definantly stick to it and keep you guys updated on my progress, thanks Nark!

Since you've started already, stick with it for at least 6 weeks.

What you outlined should be effective.

Good to see you back mate!

Thanks buddy.

Good to be back.

-CNS

[sonysucks]

I'm not sure I understand your goals honestly.

Real sorry if that was confusing. I just meant that my size satisfies me ,but my bf% does not. So I would be happy with no weight gains ,just a reduction in fat.But I beleieve I can enjoy both . I have set measurements for goals




Sports twice per week... Outline what you do and the duration.
The hike is about 45-1hr and the hockey game is 1.5 hours.re: workouts 5 times per week.. Outline what you do and the duration. List cardio where applicable.
Each day is 30 minutes of cardio ,about 8 miles on the recumbant,and working two body groups plus abs every day. . The resistance training lasts about 45 minutes


Higher than your current bodyweight's requirement.
Thats what I figured but the calc told me that was my dialy requirement and since as a retailer I am not that active I felt that could be wrong. using my specs can you perhaps suggest a manitenance level.
I am 42 and 190 lbs and 5'9"

But an 'ok' place to be seeing that you are on cycle.

This isn't a drug thread, but i'm curious as to what you are running, and what are your are goals for this cycle.
My goals are to lean out without losing strentgh, As mentioned before I am more concerned with that then increasing muscle mass,but I am really concentrating on my legs and we will see how they improve.
the cycle is
week 1-12 sus 500mg/wk
1-4 dbol 50 mg/week.
6-14 anavar 50mg/day
pct is nolva and clomid and proviron for a month.



As well it should be.



Sweetened w/ splenda?
No additives.
Yes.



That's a lot of fat.



Macros?
the macros are in the pwo meal following as the pre is just me taking half of the shake that is finished as my post workout meal. Is that wrong ?
That's a lot of carbs.



That's a lot of everything.
Yes I had someone else point that out and a simple fix was to split this 2 oclock lunch into two meals...thats much better right...its add another meal and lightens this one huge meal up.
re: low energy... Would you attribute this to the big blood sugar spike (and subsequent crash) promoted by the meal which precedes this meal?

Please xplain the crash that you are talking about...my "low energy comment meant not that "I" had low energy ,but that part of my day requires very little energy. Sorry for the lack of clarity.


kcals decent.. Food choices horrible.
Yeah I have been told the bars are poor. So the bar and yes ,the cookie also are gone this meal was replaced with the excess from the previous meal as I just discussed.



Er.. bud light?
Just bieng honest...if I am doin it ...you need to know.
I can almost hear your sarcasm...so one beer is bad? How bout one glass of vino?

Artificially sweetened coffee?
No ,black coffee always.



When you use a fatty protein source you need to modify your carb/protein intake for the meal to accommodate the additional calories



Fat is way too high...definitely.
yes...there may be an error in the breakfast and with the cookie gone things will be improved. Can you suggest a ratio of pro/carb fat for me to use to lower my bodyfat and wehter I should calculate a days meals to meet or exceed my daily requirements. and am I right to alter the diet on my non workout days...? If yes ,then by doing what ...lowering a ll factors or just carbs and fat? Sorry for so many questions but I am just that way.


That is true.. but your opinion is still valuable... especially if you are legitimately open to learning.
I have found what works for me is to listen more then talk


What is that goal exactly?
exactly ,I can do that.
I beleieve in what can be measure can be managed so I use measurements for my goal setting...
goal presently

shoulders 52 51
bi relaxed 14. 13.5
flexed 16 15.5
chest 46 44
waist 34 36
thighs 23 21.5
weight 175 190
10% bf


-CNS

Thanks for your attention to what is so very important to me...at 42 especially.

Your reply was.
Quote:
Originally Posted by sonysucks
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'm not sure I understand your goals honestly.



Quote:
Originally Posted by sonysucks
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.

Sports twice per week... Outline what you do and the duration.

re: workouts 5 times per week.. Outline what you do and the duration. List cardio where applicable.


Quote:
Originally Posted by sonysucks
The daily calorie calcs put me at about 2700 cal/day.

Higher than your current bodyweight's requirement.

But an 'ok' place to be seeing that you are on cycle.

This isn't a drug thread, but i'm curious as to what you are running, and what are your are goals for this cycle.


Quote:
Originally Posted by sonysucks
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....

As well it should be.


Quote:
Originally Posted by sonysucks
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?

Sweetened w/ splenda?

Yes.


Quote:
Originally Posted by sonysucks
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.

That's a lot of fat.


Quote:
Originally Posted by sonysucks
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

Macros?


Quote:
Originally Posted by sonysucks
meal 3) 12:00 post workout 1/2 shake
TOTAL CAL 480 ..PRO 82g ..CARB 30G ..FAT 3G

That's a lot of carbs.


Quote:
Originally Posted by sonysucks
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

That's a lot of everything.

re: low energy... Would you attribute this to the big blood sugar spike (and subsequent crash) promoted by the meal which precedes this meal?


Quote:
Originally Posted by sonysucks
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

kcals decent.. Food choices horrible.


Quote:
Originally Posted by sonysucks
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

Er.. bud light?


Quote:
Originally Posted by sonysucks
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.

Artificially sweetened coffee?


Quote:
Originally Posted by sonysucks
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.

When you use a fatty protein source you need to modify your carb/protein intake for the meal to accommodate the additional calories


Quote:
Originally Posted by sonysucks
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)

Fat is way too high...definitely.


Quote:
Originally Posted by sonysucks
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.

That is true.. but your opinion is still valuable... especially if you are legitimately open to learning.


Quote:
Originally Posted by sonysucks
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.

[novastepp]

I'm back

[Deltasaurus]

Wheres my Pic Huh?? im still waiting i wanna see What Nova 5'9 210ish 12% BF is looking like cmon throw down! lol Glad to have you back.
How was school? you were gone for a min, did ur tests and stuff go good?

-AJ

[I_Want_Abs]

I'm back

Where have you been hiding??

lol

[novastepp]

yeah it was definitely due to school. luckily, it was because everything went very well, and I had to leave for research purposes. I didn't have much access to the internet so I wasn't able to do much on here. But I'm back at my place and coagulating all of my results. As far as a pic. I suppose I can take one. It's so dark outside I don't know if my one bulb in this piece of shit will do the trick. we shall find out. not the best quality, my webcam blows; plus like i said...one bulb haha. but you get the idea.


and for comparison i added a pic of me in sept. of 06 i had been lifting for about 6 months at that point, and had decided to do a cut and see how lean i could get (it was my first experience with proper diet). I got down to around 6%. I weighed in at 176lbs on that day, and yesterday I was 212lbs. oh, and i had a tan in 06

[Deltasaurus]

what are your Size stats Now? your 5'9 right? whats you arm size and what not?

[Narkissos]

Welcome back Nova

[novastepp]

what are your Size stats Now? your 5'9 right? whats you arm size and what not?

Yeah I'm 5'9. In teh gym last week people we measuring when I walked in. I decided to measure since I hadn't since I started Bulking in Sept. I have 17.25 inch biceps (cold but flexed). and Half way up my thigh was allllmost 25inches around. I also get soft when I bulk, but a week into leaning up when I start doing cardio again, I lose the soft look and abs pop again.

[tjpatrick1987]

'sup buddy?



Noted.



Personally i don't like the diet... The meal combinations, the kcal spread... It's all over the place.

But... if it's working for you, who am I to speak against it?

Good luck buddy.

-CNS

Hey whats up, got a quick question for ya.. hopefully you understand what trying to ask lol ill word it the best way i can....
My diet is sorta everywhere, but you gotta admit my diet has also came a long way. if was to mix my Proteins, carbs, and fats together how would i mix them.... and not only how would i mix them, but which combinations would i want to eat towards the morning and which combinations to eat at night...
example:

morning: Pro/carbs?????
afternoon: fats/carbs?????
night: Pro/ fats ????
ive researched this before but was not able to find understandable material

[Narkissos]

Hey whats up, got a quick question for ya.. hopefully you understand what trying to ask lol ill word it the best way i can....
My diet is sorta everywhere, but you gotta admit my diet has also came a long way. if was to mix my Proteins, carbs, and fats together how would i mix them.... and not only how would i mix them, but which combinations would i want to eat towards the morning and which combinations to eat at night...
example:

morning: Pro/carbs?????
afternoon: fats/carbs?????
night: Pro/ fats ????
ive researched this before but was not able to find understandable material

Follow the thread buddy.

24-hour nutrition = spreading macros more or less equally over the course of a day.

Morning? Pro/carb/fat
Afternoon? Pro/carb/fat
Night? Pro/carb/fat

Possible deviation?

Pre-bed: Pro/fiber-only or pro/fiber/fat

-CNS

[novastepp]

[tunedx]

Just had body fat test done today 5'9", 168lbs,16.3% Goal: 11%, 165lbs
Once this is reached I want to try lean bulk.

Meal 1 4:00am (Pre-workout)
Workout 5:00 - 6:00am
Meal 2 6:00am (PWO)
Meal 3 8:30am
Meal 4 11:00am
Meal 5 1:30pm
Meal 6 4:00pm
Meal 7 6:30pm (Last Meal Before Bed)

High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
.5 cup, Oatmeal 73 3 13 1 5
1 cup, Cauliflower (raw) 24 2 5 0 3

Total: 376 37 39 6 9


Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9


Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
6 Rice Cake(s) (plain) 210 6 42 0 0

Total: 375 37 44 .75 0


Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
1 Green Apple(s) 81 0 21 0 5
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
1 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 9

Total: 378 44 44 3 9

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
1.00 Orange(s) (1 large) 62 1 15 0 3

Total: 383.50 44 45 6 17.25


Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60 0.5 oz, Yam (baked) 126 4.5 27 0 27

Total: 378.00 39.00 27.00 12.60 27


Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
6 oz, Tilapia 219.60 45.60 0 7.20 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 338 45.60 0 21.20 0


Daily Total: 2624 285 247 57 77


Low Carb

Cals Protein Carb Fat Fibre

Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50

Total: 374 33 39 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
4 Large Egg Whites 300 24 4 20 0

Total: 369 37 6 20.75 0


Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
3 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 3

Total: 384 37 40 7 4.50

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50

Total: 381 62 22 12.25 37.50

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0

Total: 364 53 5 20 5

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 375 53 0 22.40 0


Daily Total: 2625 322 158 92 67



No Carb

Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0

Total: 353 42 3 15 0

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6

Total: 366 54 12 9 6

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.75 scoop(s) Protein 82 15 2 1.13 .75
4 Large Egg Whites 300 24 4 20 0

Total: 382 39 6 21.13 .75

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 375 43 20 13 3

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Cauliflower (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 373 49.60 15.70 17.50 9

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 378 36 15 21.50 21


Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 375 53 0 22.40 0


Daily Total: 2602 317 73 120 39


Summary:

High Carb 2624cal 285p 247carb 57fat 77fibre
Low Carb: 2625cal 322p 158carb 92fat 67fibre
No Carb 2602cal 317p 73carb 120fat 39fibre

[Deltasaurus]

Follow the thread buddy.

24-hour nutrition = spreading macros more or less equally over the course of a day.

Morning? Pro/carb/fat
Afternoon? Pro/carb/fat
Night? Pro/carb/fat

Possible deviation?

Pre-bed: Pro/fiber-only or pro/fiber/fat

-CNS

but say one trains in the late evening like myself and i need PPWO carbs even though its pre-bed isnt that just fine

-AJ

[Deltasaurus]

but say one trains in the late evening like myself and i need PPWO carbs even though its pre-bed isnt that just fine

-AJ

ps. oops i missed the possible deviation got it!!

[sonysucks]

Nark,sent you a lengthy PM ,did you get it?
Cheers.

[I_Want_Abs]

Hey guys thought i would bump this thread back up to the top and give you an update on the diet progress...

Well I have been carb cycling for just over 4 weeks now and i am really starting to see some changes!

Old stats: 87kg, 11% BF

New stats 86kg, 10% BF

I am a little leaner but looking alot bigger! My abs are showing alot more and i have never been this vascular in my life, i even have lower abdominal viens coming through lol... My strength hasnt declined at all and is still slightly kreeping up in some lifts which is amazing.

I am going to keep to this diet for another 8 weeks at least and then sum things up from there

Anyways i will catch you guys later

[C_Bino]

Nova you are eating a lot of raw broccoli and cauliflower. Be careful, this will actually slow your metabolism. I would always steam these, they contain goitrogens which actually bind to the iodine receptor on your thryoid...why are they called goitrogens? Cuz honest to god they are so good at blocking mimicing iodine and binding to the thyroid that you can actually get a goiter as your thyroid swells to try to compensate.

Steam em and deactivate the goitrogens in all cases imo.

[Narkissos]

Hey guys thought i would bump this thread back up to the top and give you an update on the diet progress...

Well I have been carb cycling for just over 4 weeks now and i am really starting to see some changes!

Old stats: 87kg, 11% BF

New stats 86kg, 10% BF

I am a little leaner but looking alot bigger! My abs are showing alot more and i have never been this vascular in my life, i even have lower abdominal viens coming through lol... My strength hasnt declined at all and is still slightly kreeping up in some lifts which is amazing.

I am going to keep to this diet for another 8 weeks at least and then sum things up from there

Anyways i will catch you guys later

Good to hear buddy

[Narkissos]

Nark,sent you a lengthy PM ,did you get it?
Cheers.

Sorry bud.

I don't get email notifications when i get PMs. (though I'm sure I turned the notification on )

Bleh.

-CNS

[novastepp]

Nova you are eating a lot of raw broccoli and cauliflower. Be careful, this will actually slow your metabolism. I would always steam these, they contain goitrogens which actually bind to the iodine receptor on your thryoid...why are they called goitrogens? Cuz honest to god they are so good at blocking mimicing iodine and binding to the thyroid that you can actually get a goiter as your thyroid swells to try to compensate.

Steam em and deactivate the goitrogens in all cases imo.

good call on that man; never heard that before. Any ideas on best steaming practices without a steamer? Maybe I should just buy one, I do eat veggies quite often. In any case, any way to do it without one?

[novastepp]

Nova you are eating a lot of raw broccoli and cauliflower. Be careful, this will actually slow your metabolism. I would always steam these, they contain goitrogens which actually bind to the iodine receptor on your thryoid...why are they called goitrogens? Cuz honest to god they are so good at blocking mimicing iodine and binding to the thyroid that you can actually get a goiter as your thyroid swells to try to compensate.

Steam em and deactivate the goitrogens in all cases imo.

p.s. that was tunedx's diet... but I still do eat a lot of raw broccoli, funny how I figured I had posted a diet or something.

[Deltasaurus]

microwave them with seranwrap over the bowl with a little water it steams them pretty good

-AJ

[C_Bino]

p.s. that was tunedx's diet... but I still do eat a lot of raw broccoli, funny how I figured I had posted a diet or something.

LOL sorry man thought it was yours but ya the whole raw broccoli thing was something new to me up to a few months ago until I learned it in my food biochemistry class lol.

But ya no real great way to steam without a steamer. Definitely dont use saran wrap in the microwave as someone else suggested. Thats gonna cause more probs than the broccoli lol.

I would sometimes put a bowl of water in the microwave and wrap the broccoli in paper towel and do it for like 30 seconds. But real steaming is the best, I have a rice cooker that doubles as a steamer so I kinda got lucky there brotha.