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

[Phate]

thought i'd throw what i eat on here for critique

stats
5'8
195
10%

right now i'm cutting, performing 2x a day cardio for 35-45 minutes each time and working out with a 5 day split

my TDEE= 3200cal

everymeal that has a lean meat will have 2-3c of fibrous veges(califlower, broccoli, celery)

meal 1 cal/pro/carb/fat
60g Oatmeal 225/8/40/4
1.5c of Milk 135/18/9/0
16oz Egg Whites 200/50/0/0

total 560/76/49/4

meal 2
9oz Chicken 360/60/6/9
15g Fish Oil 180/0/5/15

total 540/60/11/24

An hour later
Apple 85/0/23/0
Preworkout shake 100/0/25/0
contents: Creatine monohydrate, AAKG, ALA, Buzz Saw(mix of creatines and arginines), Beta Alanine


total 185/0/48/0

PWO
10oz Chicken 400/70/7/11
280g Potato 200/8/52/0
1Tbsp Light SC 40/2/2/2.5

total 640/80/61/13.5

Meal 4
6oz Chicken 240/40/4/5
60g Oatmeal 225/8/40/4
1.5c Milk 135/18/9/0

total

Meal 5
16oz egg whites 200/50/0/0
15g Fish oil 180/0/5/15



total overall 2745cal/332gpro/227gcarbs/65.5g fat

[FireGuy]

No fibrous veggies Phate?

[Phate]

No fibrous veggies Phate?

i guess i should've added that, everytime i eat chicken i eat 2-3c of fibrous veges with it, lol, i'm losing it if i forgot to add that

nice catch bro

[Back In Black]

Hi Nark Nova,

thanx to you guys I had my first real 6 pack ever last summer but I lost a liitle too much muscle and wanna avoid that so my plan is to keep cals higher this time and cut through being clean on the diet and exercise whilst mainting strength. Strength dropped a lot last year on my cut..

I have applied a calcuculator of 1.5 Age 37. Currently 191lbs and calliper tested at 9% b/f though I think I’m a little higher maybe 11%. Looking to cut bodyfat down to 7% over next 6 weeks. Is that possible/probable with the following diet and activity?

Should I include 30 mins of 60-65% after resistance work on Monday and Thursday?MHR

2.3oz Oats made with soya milk, 1 whole egg, 5 egg whites
Cals 536, Carbs 52, Pro 40, Fat 15

8.8oz Potatoes, broccoli, 5.6oz chicken/turkey
Cals 451, Carbs 54, Pro 40, Fat 6

PWO Shake 2.2 oz powdered oats, 23g whey protein, 23g casein protein
Cals 460, Carbs 51, Pro51, Fat 6

8.8oz Potatoes, broccoli, 5.6oz chicken/turkey
Cals 451, Carbs 54, Pro 40, Fat 6

8.8oz Potatoes, broccoli, 5.6oz chicken/turkey
Cals 451, Carbs 54, Pro 40, Fat 6

6 Ryvita, 8.8oz Cottage cheese
Cals 438, Carbs 46, Pro 39, Fat 4

Totals
Cals 2787,
Carbs 311,
Pro 250,
Fat 44



Mon am fat burn 65% MHR – 45 mins
Mon pm Chest 45mins

Tue pm Legs 60mins

Wed pm HIIT 30 mins (100m sprints), abs 20 mins

Thurs am fat burn 65% MHR – 45 mins
Thurs pm Delts 45mins

Fri pm Back – 60 mins

Sat pm HIIT (400m sprints) 30 mins, abs 20 mins

Sunday active rest day. Maybe light bike ride.

[Narkissos]

Thank you Nark. Ill revise and get back to you.

Good stuff mate.

Hit me with a PM when you've updated.

Thanks

[Narkissos]

Hey Nark, I tried to answer most of your questions above--any advice---really value your opinion as I have read this whole thread and others your advising in.

Reviewing your post now.

Had to dig tru the thread to find it.

Here we go:

Thanks for responding--meant no offense by the not monitoring comments--

np.

anyhow my goals are to atleast stay @175 and get to around 10% bf

Noted.

For reference, your current stats:

Im 33 5'11 174 pounds bf is around 13-14% (can see top 4 abs).

^^Current LBM 149.64 lbs.

Just an FYI... Your goals entail: an 8lb increase in muscle + 7 lbs of lost fat.

I've stated this to make some things clear to you.

5 lbs of muscle in a year is a lot of muscle... unless you're either new to working out, or steroid use .

You listed no cycle here... So I don't assume it factors in to the equation.

That being said, I think, unless this is a long-term goal, you've a divergent focus here.

7lbs fat loss is a walk in the park.

So... we'll fixate on that bit.

Just had to go back and edit the rest of my post, and I've just read the following:

If my original goals of dropping to sub 10% bf and adding lbm is not obtainable that is understood---I basically just want a lean midsection (six pack). As most of my noticable bf is in waist--very little on my legs arms shoulders chest, I guess that came from 4 years of drinking 8-9 miller lites every nite

Noted.

As stated above, we'll focus on getting you sub-10%

It's pretty straight-forward IMO.

When you've reached your goal bodyfat percentage, then you can lean bulk.

i.e. add LBM slowly and judiciously, without adding fat.

--I workout m/w/f with weights for 1-1/2. On t/th/sat I do cardio.

Noted.

You may need to switch things around to keep progress happening.

A lot of guys settle into a groove and then seem unable to realize that it this very complacence that's resulted in their stagnation.

The 28 carbs in the last shake come from the actual shake, it is nitro core 24(a blend of 10 different proteins)

I'd suggest you change brands.

You need more control over your ratios than that.

Dont know what u mean by huh?

re: 'huh'... That was a bewildered response on my part.

Namely because that pwo meal is horrible... particularly for someone of your weight, LBM, and goals.

Clean it up!

the discrepency in fat would be the diff between 8oz chicken & 8oz filet or sirloin, they usually contain 20-25 gr fat opposed to 4-5 in the chicken.

I would suggest a leaner cut of beef, if you're opting for beef... or another meat altogether.

Again, these things add up.

An extra 18gr of fat is a shitload... particularly for one meal already laden with carbs and protein.

If you were keto-dieting it would be a problem.

But you're not keto-dieting.

pwo shake is 350cal pro49 carbs35 fat 2(that includes the banana) didnt add in the simple carbs--thay are oatmeal cookie cal 170 pro 7 carbs 26 fat 7---gatorade cals 80 pro 0 carbs 21 fat 0----

Not insult intended mate... but this sucks.

Your LBM is 149 lbs... not 249 lbs.

You aren't using insulin , or any other nutrient-partitioning agent.

You have absolutely no justification for piling 80+ grams of carbs pwo on top of a bunch of already carb-laden meals.

the total macros on non-workout day is whats listed I would just add this pwo meal to it on training days m/w/f. non wo day totals cals 2407 pro 233 ca 238 f 49----wo day totals cals 3007 pro 289 ca 320 f 58.

Too many calories by far.

Drop to 2100 kcals on cardio-only days... and 2700 on training days.

Once every 14 days... bump the kcals up to 3k... and call that a re-feed.

Moving on to previously unanswered posts made by you:

On the supplemented fat issue---does that mean no flax seed oil?

No.

It means that you need to be judicious about where (i.e. within which meals) you add flax.

Fat, like the rest of your macronutrients, should be spread out over the course of the day.

-CNS

[Narkissos]

Holy Shit... that was a long post.

[Narkissos]

Looking big Nark!!!

Thanks mate!

[Phate]

Holy Shit... that was a long post.

Lol, agreed, took me a minute to read

[yesitsreallyjosh]

Ok, mr. INCREDIBLY UNDERAPPRECIATED GODSEND Nark , here's my stats !

looking to bulk up over 10 weeks.
plan on taking 400 mg deca weeks 1-8, 500 mg test prop weeks 1-10 then cut naturally afterwards.

age 24

6'3"
195 lbs
14% BF

using THE equations
my BMR is 2060 and TDEE 3600 cals

I plan on lifting weights 4 days a week (45 min - 1 hr), cardio twice a week (30-45 min) to keep from gaining too much bodyfat, one day rest.

this is my design diet based on what i can afford and eat.

BREAKFAST:

1 cup whole oatmeal
1 SCOOP ON gold standard
1 tbsp peanut butter
1 pill fish oil

-610 calories
= 66.5 carbs, 42 protein, 16 g fat


MEAL 2:
4 pieces whole wheat bread
4 ounces chicken breast
5 pills MEGA EFA fish oils

-470 calories
= 62.5 carbs, 44 g protein, 10 g fat


meal 3 (pre workout):
1 1/4 cup whole oatmeal
1 cup liquid egg whites
1 tbsp peanut butter
2 pills fish oils

-600 calories
= 70.5 carbs, 42 g protein, 15.5 g fat





----immediately post workout----
(40 g) dextrose (should this be adjusted?)
5 g creatine
(1.5 servings) ON Gold Standard (36 g protein)




meal 4 (post workout):
1 1/4 cup whole oatmeal
1 tbsp peanut butter
6 oz chicken breast
2 pills fish oils

-630 calories
=66 carbs, 54 protein, 16.2 fat


meal 5
1 cup whole oatmeal
4 oz chicken breast
1 tbsp peanut butter

-580 calories
=66.5 carbs, 42 protein, 14 fat



meal 6
1/4 cup whole wheat oatmeal
2 oz chicken breast
2 tbsp peanut butter
2 pieces whole wheat bread

1 scoop ON Casein

-625 calories
=54 carbs, 54 protein, 21.5 fat


3935 calories

450 g carbs (47%)
311 g protein (32%)
89 g fat (only 12 g saturated) (21%)


fiborous veggies thrown in aplenty.


what do i need to tweak considering i will be cycling? GOD BLESS YOU!


PS - How many kcals should i be looking at consuming on my rest day, and what ratio (carbs/pro/fat)?

[Narkissos]

Do you cut water the night before a show and reduce sodium intake the day of the show if not using diurectics????

I've never used a diuretic in my life to be honest.

I always manipulate water/potassium/sodium/carbs.

Technically, I don't carb deplete either... Neither do i do typical glycogen-depleting work-outs.

I keep to my normal training routine until just over a week out.

Then I train bodyparts in order of development.

i.e. my last training session will be the bodypart which is lagging the most.

This occurs 3 days out.

This is done so as to keep it 'fuller', due to the post-training fluid retention and glycogen supercompensation.

5 days out, I significantly bump my water intake... keeping the sodium added to food constant. (I keep sodium as constant as possible during the prep)

I stop adding sodium to foods on wednesday after my last workout.

Most foods contain sodium, so cutting it results in a reduction of sodium ingested... It does not eliminate all sodium being ingested.

I stop adding sodium at this point because it serves no purpose.

No additional sodium when training is intense = cramps.

With training ceased, additional sodium is no longer necessary.

The natural sodium content of foods is enough at that point.

I don't mess with sodium loading and depleting because I think it's far too extreme and unpredictable.

re: water.. I do reduce it generally from 2 days out... again @ 1 day out.

The day of the show i don't ingest water... 'cept a mouthful or so with meals to aide in carb transport and storage.

I opt for carbs which have a decent percentage of water in 'em... Like potatoes.

It's pretty simple honestly.

I was told by Ronnie .....that those who mess around with salt manipulations... could fail miserably

'tis true.

[Narkissos]

Nark, your quad sweep and lat spread is superb. You have some amazing genetics my friend. Can I borrow those legs for my up and coming competition?

Thanks mate.

The physique was better prior to injury... but i'm not bitching.

I've worked hard to get back where I am at present

[Phate]

I've never used a diuretic in my life to be honest.

I always manipulate water/potassium/sodium/carbs.

Technically, I don't carb deplete either... Neither do i do typical glycogen-depleting work-outs.

I keep to my normal training routine until just over a week out.

Then I train bodyparts in order of development.

i.e. my last training session will be the bodypart which is lagging the most.

This occurs 3 days out.

This is done so as to keep it 'fuller', due to the post-training fluid retention and glycogen supercompensation.

5 days out, I significantly bump my water intake... keeping the sodium added to food constant. (I keep sodium as constant as possible during the prep)

I stop adding sodium to foods on wednesday after my last workout.

Most foods contain sodium, so cutting it results in a reduction of sodium ingested... It does not eliminate all sodium being ingested.

I stop adding sodium at this point because it serves no purpose.

No additional cramping when training is intense = cramps.

With training ceased, additional sodium is no longer necessary.

The natural sodium content of foods is enough at that point.

I don't mess with sodium loading and depleting because I think it's far too extreme and unpredictable.

re: water.. I do reduce it generally from 2 days out... again @ 1 day out.

The day of the show i don't ingest water... 'cept a mouthful or so with meals to aide in carb transport and storage.

I opt for carbs which have a decent percentage of water in 'em... Like potatoes.

It's pretty simple honestly.



'tis true.

do you mean no addition sodiium or am i just not getting what you are saying?

[Narkissos]

do you mean no addition sodiium or am i just not getting what you are saying?

Yep, sodium.

Sorry... It's late here

[Narkissos]

Age: 24
Height: 6'3"
Weight: 195
BF: 14%
BMR: 2070
TDEE: 3500

Weights 4 days a week, Cardio 2 days a week, one day rest.

I would suggest that you revise this...adding it at least some pwo cardio... 20-30 minutes.

Reading your other threads, your ultimate goal is re-composition.

You can't afford to half-ass it.

Kcal intake days 1-6: 2900kcals.

Day 7: 2300kcal.

Macro spread on days 1-6: 290 gr protein; 290 gr carbs; 65 gr fat
Macro spread on day 7: 260 gr protein; 200 gr fibrous carbs; 50 gr fat

Also, how many g's of fish oils/EFAs should i be looking at every day Nark? THANK YOU GOD BLESS!

20-30 grams... i.e. half of your fat allotment.

[yesitsreallyjosh]

"I would suggest that you revise this...adding it at least some pwo cardio... 20-30 minutes."

-20-30 minutes after EVERY workout yes?

-do i take my post workout dextrose and shake immediately before or immediately after the cardio? or some space in between?


and i know i'm gonna get alot of shit for this, but a kcal is a calorie right? :X

[Narkissos]

Alright, So i plugged what I have been eating for the past week into FitDay.com looking to start tracking the macros online..and I can't believe their calculations...but anyway..i wanted to lay this out there...and see what you guys think...ive been on a diet close to this for 2 weeks now..and am up 3 pounds thus far..
Calories/Fats/Carbs/Protein
Meal 1 (430 am)
1 cup egg whites 126.4/.41/1.8/27.5
1 cup Raw Oats 311/5.1/54.3/13.0
1 SlimFast 190/6.0/25.0/10.0

WORKOUT

PWO- EAS Shake 130/2.5/26/23
Protein Bar 190/.6/17/20

Meal 2 (8:00 am)
5 oz Tuna Fish 164/1.2/0/36.2
1 tbsp Mayo 98.9/10.8/.5/0

Meal 3 (10:30 am)
13oz Chicken Breast 720/28.4/0/108.9

Meal 4 (12:45 pm)
13 Oz Chicken Breast 720/28.4/0/108.9
1 Cup Brown Rice 216/1.8/44.8/5
Baked Potato 193/4/37/4

Meal 5 (3:00 pm)
5 oz Tuna Fish 164/1.2/0/36.2
1 tbsp Mayo 98.9/10.8/.5/0

Meal 6 (6:00pm)
10 oz Strip Steak 715/46/0/77
1 Cup Green Beans 82.4/4.3/10.7/2.5

Meal 7 (9pm)
1/2 Cup Almonds 476.5/43/14/16
1 Cup Egg Whites 126.4/.41/1.8/27.5
EAS Shake 130/2.5/26/23


Daily Totals
4850 Calories
197g Fat
134 Carbs
539.8g Protein


So you dont have to go looking for previous posts...ill summarize self/goals

I'm a 25 year old professional baseball player who is coming off of Reconstructive Shoulder Surgury..

I currently sit at 189 Pounds, (6 ft 4) but my playing weight has always been around 215-220 @ 9-10% bf..I stopped lifting for 6 months and lost a lot of my appetite for a solid 10 weeks after surgury and lost a lot of weight..

I'm a very hard gainer and Its a necessity that I preform heavy cardio everyday (6 days a week). (swim 2 miles, run gym sprints for 35 minutes). I lift as heavy as I can, but I'm reluctant to dead lift/shoulder press/bench big amounts due to the new shoulder.

My goal is to get back to my playing weight by October, in time to report to the Latin American Winter Leagues


ok..now help....

too many calories? too much protein? or are the Fitday calculations just wrong?..I eat everything that I listed without problem...and I'm certainly full, but don't feel gorged...

thoughts..

thanks guys

Too many calories? I'd say 'yes' at a glance.

It's too much protein at any rate.

In addition... I don't like your macros at all.

Have you seen any increases in bodyfat thus far?

Please list your total amount of activity per day.

e.g. duration of swimming, weight-training etc.

I'd also like to know if you were still able to do cardio during your period of inactivity.

Also you stated your current weight, as well as your 'normal' bodyfat percentage... but you didn't state your current bodyfat percentage.

Please state that at this time.

-CNS

[yesitsreallyjosh]

thank you so much nark.



i know i need more carbs breakfast, pre and post, but as far as my macro spread goes, are the ratios the same every meal or do i cut carbs with dinner to prevent fat gain?

[Narkissos]

-20-30 minutes after EVERY workout yes?

Yep.

-do i take my post workout dextrose and shake immediately before or immediately after the cardio? or some space in between?

After cardio.

and i know i'm gonna get alot of shit for this, but a kcal is a calorie right? :X

A calorie... Yes.

-CNS

[Narkissos]

thank you so much nark.

no prob mate.

i know i need more carbs breakfast, pre and post, but as far as my macro spread goes, are the ratios the same every meal or do i cut carbs with dinner to prevent fat gain?

I'll get to that.

I'm trying to reply to each question on this thread in order.

[yesitsreallyjosh]

your the best Nark


mark my words when all this is said and done and i've done a total re-composition of my body over a 6 month period i'm gonna paypal wire you some cash my friend, to thank you for your incredible kindness

[Narkissos]

thought i'd throw what i eat on here for critique

stats
5'8
195
10%

Noted.

right now i'm cutting, performing 2x a day cardio for 35-45 minutes each time and working out with a 5 day split

my TDEE= 3200cal

Noted.

everymeal that has a lean meat will have 2-3c of fibrous veges(califlower, broccoli, celery)

...

total overall 2745cal/332gpro/227gcarbs/65.5g fat

^^Have you factored their macronutrient totals into your macro totals for the day?

meal 1 cal/pro/carb/fat
60g Oatmeal 225/8/40/4
1.5c of Milk 135/18/9/0
16oz Egg Whites 200/50/0/0

Meal 4
6oz Chicken 240/40/4/5
60g Oatmeal 225/8/40/4
1.5c Milk 135/18/9/0

re: Milk.

Interesting carb choice.

meal 2
9oz Chicken 360/60/6/9
15g Fish Oil 180/0/5/15

total 540/60/11/24

An hour later
Apple 85/0/23/0
Preworkout shake 100/0/25/0
contents: Creatine monohydrate, AAKG, ALA, Buzz Saw(mix of creatines and arginines), Beta Alanine[/quote]

Personally, I don't like how this is structured.

What's your rationale?

-CNS

[Narkissos]

your the best Nark

Your PMs are turned off at present mate.

Hit me with one or an email.

Thanks.

-CNS

[Narkissos]

Hi Nark Nova,

Hi buddy.

I have applied a calcuculator of 1.5 Age 37. Currently 191lbs and calliper tested at 9% b/f though I think I’m a little higher maybe 11%.

Noted.

Looking to cut bodyfat down to 7% over next 6 weeks. Is that possible/probable with the following diet and activity?

From 11% to 7% @ your current weight... that's a journey of 10 lbs.

So it's definitely possible.

Time to assess if your diet et. al. will support it however.

Should I include 30 mins of 60-65% after resistance work on Monday and Thursday?MHR

That depends.

The cardio listed below... is that what you're currently doing? Or is it what you intend to do?

If it's the latter, what are you currently doing?

If it's the former, then the answer to your question is 'yes'.

2.3oz Oats made with soya milk, 1 whole egg, 5 egg whites
Cals 536, Carbs 52, Pro 40, Fat 15

8.8oz Potatoes, broccoli, 5.6oz chicken/turkey
Cals 451, Carbs 54, Pro 40, Fat 6

PWO Shake 2.2 oz powdered oats, 23g whey protein, 23g casein protein
Cals 460, Carbs 51, Pro51, Fat 6

8.8oz Potatoes, broccoli, 5.6oz chicken/turkey
Cals 451, Carbs 54, Pro 40, Fat 6

8.8oz Potatoes, broccoli, 5.6oz chicken/turkey
Cals 451, Carbs 54, Pro 40, Fat 6

6 Ryvita, 8.8oz Cottage cheese
Cals 438, Carbs 46, Pro 39, Fat 4

Totals
Cals 2787,
Carbs 311,
Pro 250,
Fat 44

Pretty solid diet... but too many calories IMO.

If you were lean-bulking... yes.

Cutting.. no.

I can appreciate you not wanting to lose strength etc.

However, you've gotta decide what your primary goal is.

Additionally, don't confuse looking flat with actual muscle loss.

Mon am fat burn 65% MHR – 45 mins
Mon pm Chest 45mins

Tue pm Legs 60mins

Wed pm HIIT 30 mins (100m sprints), abs 20 mins

Thurs am fat burn 65% MHR – 45 mins
Thurs pm Delts 45mins

Fri pm Back – 60 mins

Sat pm HIIT (400m sprints) 30 mins, abs 20 mins

Sunday active rest day. Maybe light bike ride.

Not much I can say here.

I'd drop the Wednesday HIIT session, in favour of active rest.

-CNS

[Narkissos]

Ok, mr. INCREDIBLY UNDERAPPRECIATED GODSEND Nark , here's my stats !

looking to bulk up over 10 weeks.
plan on taking 400 mg deca weeks 1-8, 500 mg test prop weeks 1-10 then cut naturally afterwards.

age 24

6'3"
195 lbs
14% BF

using THE equations
my BMR is 2060 and TDEE 3600 cals

I plan on lifting weights 4 days a week (45 min - 1 hr), cardio twice a week (30-45 min) to keep from gaining too much bodyfat, one day rest.

this is my design diet based on what i can afford and eat.

BREAKFAST:

1 cup whole oatmeal
1 SCOOP ON gold standard
1 tbsp peanut butter
1 pill fish oil

-610 calories
= 66.5 carbs, 42 protein, 16 g fat


MEAL 2:
4 pieces whole wheat bread
4 ounces chicken breast
5 pills MEGA EFA fish oils

-470 calories
= 62.5 carbs, 44 g protein, 10 g fat


meal 3 (pre workout):
1 1/4 cup whole oatmeal
1 cup liquid egg whites
1 tbsp peanut butter
2 pills fish oils

-600 calories
= 70.5 carbs, 42 g protein, 15.5 g fat





----immediately post workout----
(40 g) dextrose (should this be adjusted?)
5 g creatine
(1.5 servings) ON Gold Standard (36 g protein)




meal 4 (post workout):
1 1/4 cup whole oatmeal
1 tbsp peanut butter
6 oz chicken breast
2 pills fish oils

-630 calories
=66 carbs, 54 protein, 16.2 fat


meal 5
1 cup whole oatmeal
4 oz chicken breast
1 tbsp peanut butter

-580 calories
=66.5 carbs, 42 protein, 14 fat



meal 6
1/4 cup whole wheat oatmeal
2 oz chicken breast
2 tbsp peanut butter
2 pieces whole wheat bread

1 scoop ON Casein

-625 calories
=54 carbs, 54 protein, 21.5 fat


3935 calories

450 g carbs (47%)
311 g protein (32%)
89 g fat (only 12 g saturated) (21%)


fiborous veggies thrown in aplenty.


what do i need to tweak considering i will be cycling? GOD BLESS YOU!


PS - How many kcals should i be looking at consuming on my rest day, and what ratio (carbs/pro/fat)?

Revise this diet based on the suggested kcal range I posted in response to your ealier question.

Repost it after you've revised it, and I'll answer any further questions from that point.

-CNS

[Narkissos]

What you queried doing:

3935 calories

450 g carbs (47%)
311 g protein (32%)
89 g fat (only 12 g saturated) (21%)

My suggestions:

I would suggest that you revise this...adding it at least some pwo cardio... 20-30 minutes.

Reading your other threads, your ultimate goal is re-composition.

You can't afford to half-ass it.

Kcal intake days 1-6: 2900kcals.

Day 7: 2300kcal.

Macro spread on days 1-6: 290 gr protein; 290 gr carbs; 65 gr fat
Macro spread on day 7: 260 gr protein; 200 gr fibrous carbs; 50 gr fat

Your questions:

i know i need more carbs breakfast, pre and post, but as far as my macro spread goes, are the ratios the same every meal or do i cut carbs with dinner to prevent fat gain?

Keep the ratios just about the same with every meal.

PWO cardio will be your friend tru-out this process.

-CNS

[Narkissos]

Ok.. it's 1 a.m. here.

I have clients starting from 4:30 a.m. ...so, as you guys can appreciate, I need to get in a couple winks.

I'll try to check in again later today.

Hope Nova checks in in the interim.

-CNS

[Back In Black]

Thanx for this dude

The cardio listed below... is that what you're currently doing? Or is it what you intend to do?

It's What I've been doing for a few weeks so I will add 30 mins after each upper body workout. And drop my Wednesday HIIT for pre breakfast fat burn.

Pretty solid diet... but too many calories IMO

Noted. How many would you suggest I drop or change my multiplier to?

Also, do I drop cals evenly across my macros or just from carbs?

And, will I need a refeed at all?


Also can I post a link to last years transformation. Thanx to Nova for his diet advice last year. I wanna be bigger, better and leaner this year!!





BF estimate please.

[Phate]

Noted.



Noted.


...


^^Have you factored their macronutrient totals into your macro totals for the day?



no i didn't, my bad


re: Milk.

Interesting carb choice.


normallly i don't use milk, just trying out this stuff, it had interesting stats so i decided to mess with it, per cup 90cal/12gpro/6gcarb/0gfat

An hour later
Apple 85/0/23/0
Preworkout shake 100/0/25/0
contents: Creatine monohydrate, AAKG, ALA, Buzz Saw(mix of creatines and arginines), Beta Alanine

Personally, I don't like how this is structured.

What's your rationale?
that day i didn't have a choice, i got a call right after that meal and was told that that i had stuff to do today, which gave me a very small window of oppurtunity, i just finished the preworkout powder mix and will be switching to something with so carbs, i didn't realize it was chocked full of maltodextrin when i bout it, but i normally will either have 30g of carbs from oatmeal or a banana before the gym
-CNS[/QUOTE]

any other info you need, thanks for the critique


btw, how would you change the structure?
i have to start working out now later in the day(after 4-5) because of school

[mg1228]

Hey Nark, thanks a million for your time---should I just have the shake pwo with no carbs at all or maybe oats and the shake--please advise on this, you said it was horrible so I assume thats all the simple carbs. Will cut to 2100 nwo days and 2700 wod, will let u know how it goes---ur the best

[mg1228]

will switch to casein protein shake at night---like 2 carbs---also I am 3 weeks into 600mg test cyp injected 2x week 500mg tren e injected 2x week 3iu gh ed and finally 50 mg winstrol ed---should this affect my calorie intake--I know u have taken enough time w/ me but I would hate to follow ur advice you gave w/o u having all information.

[standardIssue]

Too many calories? I'd say 'yes' at a glance.

It's too much protein at any rate.

In addition... I don't like your macros at all.

Have you seen any increases in bodyfat thus far?

Please list your total amount of activity per day.

e.g. duration of swimming, weight-training etc.

I'd also like to know if you were still able to do cardio during your period of inactivity.

Also you stated your current weight, as well as your 'normal' bodyfat percentage... but you didn't state your current bodyfat percentage.

Please state that at this time.

-CNS

I do about 100 Laps in the Pool each day and it takes around 30 minutes to complete. Swimming takes place directly after Lifting for 45 minutes.

I do a serious Plyo routine with box jumps and such for 20 minutes on Mondays and Thusdays

I also Run 2 miles every day on my lunch break. Typically takes me about 14 minutes to finish the run. On top of that I have a fairly active job that results in me walking 2-3 miles a day.

I lift M-F. With a Legs/Back/Bi-tri/Legs/Chest split.
Legs and back lifts are heavy, arms and chester are lighter..do to tenderness in repaired shoulder. Each workout takes about 50 minutes and I do an average of 5 excercises per body part.

I haven't seen any increase in body fat thus far and I currently sit @ 12 percent via caliper test.

I wasn't able to preform cardio during my period of inactivity because the jostling motion really hurt the repaired parts (I had the cuff totally rebuilt, as well as the Bicep Tendon cut and stretched.

thanks

[yesitsreallyjosh]

feel free to send me e-mails/pms? now nark!

i had surgery on my wisdom teeth today so i officially begin one week from today, monday. not working out at all for a few days, do some cardio thur fri sat and begin the bulk monday.

working on my design diet and i'll have the details within a day or two. got those macros down right where you said!

GOD BLESS YOU INCREDIBLE MAN!!

[mperk]

bump

[J-Roc]

Hey Nark and Nova thanks for doing this!

I've just finished putting together my bulking diet and would love if you could critique it...

I'm 27, 5'10" 160lbs. ectomorph. I'd like to bulk up to 200lbs.

I have no idea what my BF% is so have attached pics as I figure it would be helpful. I'm on a HIT weight training program 3 day per week, approx. 90 minutes each day. I was 140lbs. 4 months ago and have gained 20lbs. in that time by just eating every 3 hours with no plan. I have since plateued and realize it's time to buckle down and follow a diet.

So here it is:

MEAL #1		QTY	        Cal	Carb	Pro	Fat
Egg Whites	2	        32	0	8	0
Whole Eggs  	4	        404	4	28	28
Oatmeal		1 Cup	        300	54	10	5
TOTAL			        736	58	46	33
					
MEAL #2		QTY	        Cal	Carb	Pro	Fat
Avocado		1	        322	17	4	20
Hemp Protein	1 Scoop	        58	6	6	1
Soy Protein      1 Scoop	120	1	27	1
Soy Milk       2 Cups	        200	16	14	8
Manna Bread	1 Slice	       160	29	6	2
TOTAL			        860	69	57	32
					
MEAL #3		QTY	        Cal	Carb	Pro	Fat
Salmon Fillet	8 oz.	        200	0	40	5
Rice		  1/3 Cup	230	48	5	2
Almonds		12	        83	3	3	7
TOTAL			        513	51	48	14
					
MEAL #4 (PWO)	QTY	        Cal	Carb	Pro	Fat
Gatorade Powder	2 Scoops	260	66	0	0
Hemp Protein	2 Scoops	115	13	12	3
Whey Protein	1 Scoop	         117	2	25	1
TOTAL			        492	81	37	4
					
MEAL #5		QTY	        Cal	Carb	Pro	Fat
Tuna		1 Can	        120	0	26	2
Baked Potato	1	        145	34	3	0
Hemp Protein	2 Scoops	115	13	12	3
Soy Milk	1 Cup	        100	8	7	4
TOTAL			        480	55	48	9
					
MEAL #6		QTY	        Cal	Carb	Pro	Fat
Chicken Breast	8 oz.	        260	0	54	4
Rice	              1/3 Cup	230	48	5	2
Walnuts		6 Halves	80	2	2	8
TOTAL			        570	50	61	14
					
		        Cal	Carb	Pro	Fat
DAILY TOTAL	          3651	364	297	106

*Fresh veggies snacked on during the day

[yesitsreallyjosh]

hey nark a couple of questions...

-about how much dextrose should i have pwo? 40g? whey 40g as well?
(2900kcal, 290 carb, 290 protein, 60 fat your suggested macros for me) and should i continue or discontinue use of creatine during my cycle?


-i'm currently on an antibiotic (amoxicillin) and anti-inflammatory as part of my post wisdom tooth removal. my consumption of it will end the day i begin my AAS (tomorrow, thursday) should this affect or be affected by my use of AAS beginning tommorow?


-even though i'm bulking, would it be best to do my cardio-only days first thing in the morning on an empty stomach? or same time as my regular resistance training?

also, what is the suggested BPM range for cardio for me?


-lastly, do you know which thread you could direct me to displaying your preferred training methods for Bulking? i have heard so, so many different theories (5-8 second negatives, drop setting, pyramiding e.t.c.) and would like to get your take on what you believe is best for bulking.


i'm in between jobs right now so i should have one within 2 weeks or so, so i'm not going to post my diet as its only going to be temporary. i'm following the macros and ratios to the T for now, and as soon as i have a stable schedule i will post my diet accordingly. Thanks for your time once again, Nark!

[mg1228]

bump for nark and nova

[CMPD213]

What's your take on soy milk vs regular milk?

[J-Roc]

What's your take on soy milk vs regular milk?

I drink soy milk because dairy makes me feel like shit...

Read this thread for other member's opinions:
Scary thought about "Soy Milk"

[IM708]

I'm tryin to come up with an ideal protein matrix to make on true proteins website. I want one that would be the ideal for post workout. Can you help me out with that? I'm not worried about price.