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

  1. #1081
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    bump

  2. #1082
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    Sorry guys... Exams are about to start here, and I'm still training a full client load 7 days per week.

    Needless to say, I've been unable to find the time to get here of late.

    -CNS

  3. #1083
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    Quote Originally Posted by J-Roc View Post
    Hey Nark and Nova thanks for doing this!
    No prob.

    Quote Originally Posted by J-Roc View Post
    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.
    In what timeframe?

    Quote Originally Posted by J-Roc View Post
    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.
    Good job.

    What you should realize however is that weight-/muscle-gain isn't a linear process.

    We go through spurts and plateaus... sometimes even regressions.

    One shouldn't expect that, having reached a plateau as you have, the implementation of a new stimuli will automatically mean continuation towards your projected goal.

    Have you deloaded since starting HIT?

    Quote Originally Posted by J-Roc View Post
    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.
    See above.

    That being said, I'll take a peak at your diet.

    I'd like you to attempt to post a sample day of what you were doing prior.

    Anyway, here goes:

    So here it is:

    Code:
    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
    First off... this is a shitload of calories.

    Even having factored your 90 minutes of activity in on training days + your weight (as you have no idea what your bodyfat percentage is), it's still too much.

    You plan to eat like this daily?

    Seems like a sure-fire way to get big fast.

    ... i.e. Fat.

    Quote Originally Posted by J-Roc View Post
    *Fresh veggies snacked on during the day
    I don't see the point personally.

    If you were cutting for a competition and needed to fill the horrendous hole left by a restricted kcal intake... then sure.

    But bulking, and already piling a shit-tonne of food in?

    Hell no.

    When's digestion supposed to take place?

    Add 'em in with meals for the phyto profile, and fiber content... but 'snacking', no.

    -CNS

  4. #1084
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    Lemme take a second glance at the macro combinations now:

    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
    Way too much fat

    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
    Again... way too much fat

    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
    Decent.

    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
    Decent.

    Can't fathom the taste though lol.

    I'm yet to find a hemp protein that doesn't taste like unwashed anus.

    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
    Decent

    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
    Decent.

    Why are you trying to push so much fat in meals mate?

    I'm curious as to your rationale.

    -CNS

  5. #1085
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    Quote Originally Posted by yesitsreallyjosh View Post
    hey nark a couple of questions...
    Cool.

    Quote Originally Posted by yesitsreallyjosh View Post
    -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)
    If you're splitting macros equally over the course of the day (6 meals, as you outlined in your previous post), then you'd be looking at 50gr carbs from dextrose.

    Quote Originally Posted by yesitsreallyjosh View Post
    and should i continue or discontinue use of creatine during my cycle?
    Really doesn't matter.


    Quote Originally Posted by yesitsreallyjosh View Post
    -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?
    No drug-drug interactions that I know of.

    Quote Originally Posted by yesitsreallyjosh View Post
    -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?
    That too doesn't matter.

    Personally I prefer PWO cardio.

    Quote Originally Posted by yesitsreallyjosh View Post
    also, what is the suggested BPM range for cardio for me?
    I prefer to go by feel as opposed to a specific BPM range.

    I like interval training... Go all out for short durations, and alternate with moderate duration work.

    No need to overthink it.


    Quote Originally Posted by yesitsreallyjosh View Post
    -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.
    You could probably find my old training journal in the work-out section.

    Or, you could PM me for links to all of 'em, hosted elsewhere.

    I have 5 years worth of bulking/cutting logs online at present... That should shed some light on my thoughts on either.

    Barring that, you could PM Ronnie Rowland and query his slingshot training method.


    Quote Originally Posted by yesitsreallyjosh View Post
    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.
    Cool buddy.

    Quote Originally Posted by yesitsreallyjosh View Post
    Thanks for your time once again, Nark!
    np mate.

    Hope the cycle's going well.

    -CNS

  6. #1086
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    Quote Originally Posted by jp2007;4****35
    What's your take on soy milk vs regular milk?
    I prefer soy... I don't drink milk.

    Whenever I do, my body hates me.

    Soy milk/protein is a staple in my diet.

    Quote Originally Posted by J-Roc View Post
    I drink soy milk because dairy makes me feel like shit...

    Read this thread for other member's opinions:
    http://forums.steroid.com/showthread.php?t=338032
    Good thread.

    I've got a couple nice posts in that discussion.

    I've also written an article which deals with soy protein.

    Anyone interested in reading it can email me or hit me with a PM.

    -CNS

  7. #1087
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    Quote Originally Posted by ironmaiden708 View Post
    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.
    An ideal protein matrix?

    i.e. protein alone?

    Or are you looking for an uber-sexy pwo cocktail? (i.e. carbs et. al.)

    -C

  8. #1088
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    Have I missed any posts?

    If so, please post a link to 'em and i'll check 'em out.

    If you guys don't see me around, hit me with an email.

    Thanks.

    -CNS

  9. #1089
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    Quote Originally Posted by *Narkissos* View Post
    An ideal protein matrix?

    i.e. protein alone?

    Or are you looking for an uber-sexy pwo cocktail? (i.e. carbs et. al.)

    -C
    Well I don't want something filled with shit like maltodextrin.....

    Well can you give me an example of both? A friend of mine who I train with wants something that would be ideal for recovery and is the most efficiently used by the body.

  10. #1090
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    Quote Originally Posted by ironmaiden708 View Post
    Well I don't want something filled with shit like maltodextrin.....
    Heey.. I happen to like maltodextrin.

    lol.

    Quote Originally Posted by ironmaiden708 View Post
    Well can you give me an example of both?
    Sure.

    Quote Originally Posted by ironmaiden708 View Post
    A friend of mine who I train with wants something that would be ideal for recovery and is the most efficiently used by the body.
    Do you have any idea of how they've responded to individual proteins?

    I ask this because this'd go a long way in establishing what would be used 'most efficiently'.

    I avoid whey because my body reacts to it as it would an allergen.

    My pwo blend is generally egg white and soy protein w/ casein peptides.

    I opt for a blend because I believe the body responds 'better' to extended-release foods...

    The purpose of the pwo meal is to initiate recovery... and that doesn't require the shit-tonne of quick-acting substrates I see guys indiscriminately piling in.

    Anyway... I've digressed.

    brb... gonna look at true-protein's menu

    -CNS

  11. #1091
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    Heey.. I happen to like maltodextrin.

    lol.
    Ok, lets put it this way. I don't want a weightgainer formula that will give me diabetes....

    Sure.
    Thanks

    Do you have any idea of how they've responded to individual proteins?
    Hes a skinny guy, used a product called 'mass xxx' by gnc which was malto + whey conc, w/e formula you are coming up with I'd end up using to. Havn't been picky up to this point due to money and want to buy something worthwhile.

    I ask this because this'd go a long way in establishing what would be used 'most efficiently'.
    I don't get the shits from it if that helps...lol



    brb... gonna look at true-protein's menu
    Because you're so awesome I gave you a new tag 'nark=god'
    Last edited by IM708; 03-31-2009 at 10:50 PM.

  12. #1092
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    Honestly, if I was going for PWO... for myself personally, I'd go with:

    5% Leucine; 35% egg white protein; 40% rice protein concentrate; 20% whole grain brown rice

    This'd easily fit into a pwo meal w/ the macro spread @ about 45% pro, 35% carb, 20% fat (should one add supplemental fat)... with a low allergen profile.

    This'd be absolutely great for me.

    I'd also add splenda and aminogen to the mix.

    I actually put together a true-protein order this month... It's going to look much like the above.

    -CNS
    Last edited by Narkissos; 03-31-2009 at 11:26 PM. Reason: typo

  13. #1093
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    Quote Originally Posted by *Narkissos* View Post
    Honestly, if I was going for PWO... for myself personally, I'd go with:

    5% Leucine; 35% egg white protein; 40% rice protein concentrate; 20% whole grain brown rice

    This'd put the macro spread @ about 45% pro, 35% carb, 20% fat... with a low allergen profile.

    This'd be absolutely great for me.

    I'd also add splenda and aminogen to the mix.

    -CNS
    Alright will the fat content slow down digestion of the protein?

    I do not have issues with allergens/lactose/etc would this still be the best choice for me?

  14. #1094
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    Another nice blend would be: Whey Protein Isolate Ultra-Filtration 20%,Calcium Caseinate 20%, Egg White Protein 20%, Trehalose 40%.

    I find Trehalose very interesting personally.

    -C

  15. #1095
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    Quote Originally Posted by ironmaiden708 View Post
    Alright will the fat content slow down digestion of the protein?
    Nah.

    That's less than 1 gr of fat per 30gr serving mate

    -C

  16. #1096
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    Quote Originally Posted by ironmaiden708 View Post
    I do not have issues with allergens/lactose/etc would this still be the best choice for me?
    If you've no issues whatsoever, then keep it simple: Whey, egg white protein, plus a lil casein and a carb source (e.g. trehalose, waxy maize, or brown rice)... or whey + casein + carb source.

    -C

  17. #1097
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    Some very cool Trehalose info: http://hdlighthouse.org/TreatmentNow...2trehalose.php

    -C

  18. #1098
    jamyjamjr is offline Banned
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    you ever heard of/tried the protien shake pro complex?? if so, what do you think of it.. this would be pwo

  19. #1099
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    Quote Originally Posted by jamyjamjr View Post
    you ever heard of/tried the protien shake pro complex?? if so, what do you think of it.. this would be pwo
    It isn't bad to be honest.

    ON has great products all round.

    Another nice blend is Lean Labrada's v60... It's one of the few products w/ whey in it that didn't affect me negatively.

    My only concern w/ v60 is that it listed 'creamer' in the ingredient profile... further breaking down the make-up of said 'creamer' to include corn syrup.

    I'm pretty sure the content is miniscule... but a concern all the same, particularly if one's looking past the PWO environment. i.e. If one's looking for a product that one can use all day.

    Anyway.. back to ON pro complex: Go for it.

    -CNS

  20. #1100
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    Quote Originally Posted by *Narkissos* View Post
    It isn't bad to be honest.

    ON has great products all round.

    Another nice blend is Lean Labrada's v60... It's one of the few products w/ whey in it that didn't affect me negatively.

    My only concern w/ v60 is that it listed 'creamer' in the ingredient profile... further breaking down the make-up of said 'creamer' to include corn syrup.

    I'm pretty sure the content is miniscule... but a concern all the same, particularly if one's looking past the PWO environment. i.e. If one's looking for a product that one can use all day.

    Anyway.. back to ON pro complex: Go for it.

    -CNS

    thx nark...

  21. #1101
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    hey nark im cutting again ran out of funds to bulk. Should i go back to my old cutting diet that got me to where i wanted to be or modify it???

  22. #1102
    jamyjamjr is offline Banned
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    while im at it, what can you tell me about tren in the context of elevated feed efficency and the adjustment of diet??

    ie. if i had a tdce of 3500kcal and i usualy wanted to get down to 3100kcal for cutting, would i be able to drop my cal level further??
    Last edited by jamyjamjr; 04-01-2009 at 12:01 AM.

  23. #1103
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    Quote Originally Posted by jamyjamjr View Post
    while im at it, what can you tell me about tren in the context of elevated feed efficency and the adjustment of diet??
    As tren has never been tested in humans, any percentage given is purely speculation.

    That being said, it's been found that trenbolone increased feed efficiency in cattle by 20%.[1]

    So unchanged calorie intake = 20% more muscle tissue.

    Quote Originally Posted by jamyjamjr View Post
    ie. if i had a tdce of 3500kcal and i usualy wanted to get down to 3100kcal for cutting, would i be able to drop my cal level furthur??
    So yes... By this train of thought, one could drop kcals and still maintain mass.

    -CNS



    References:


    1. Duckett, S. K., and J. G. Andrae. 2000. Implant strategies in an integrated beef production system. J. Anim. Sci. 79(Suppl. E):110–117.

  24. #1104
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    Quote Originally Posted by A2thej2008 View Post
    hey nark im cutting again ran out of funds to bulk. Should i go back to my old cutting diet that got me to where i wanted to be or modify it???
    If your LBM is the same (or similar), go back to the old diet.

    -CNS

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    I have read a lot of post on this thread. My goal is to cut bodyfat as rapidly as possible with minimal lean body mass loss. My stats are as follows

    Age: 28
    Height: 5'9
    Weight: 198lbs
    Bodyfat: 15%

    I calculated my TDEE is 3129 calories, this was calculated with the Katch McArdle formula.

    I know that this thread is just about nutrition but I want to add that I am going to cycle Clen for about 6 weeks.

    I am interested in Carb cycling, I haven't posted a diet yet because I am still not sure of what my caloric needs should be for my goal?

    So with these numbers, what would you recommend my calorie mark to be to lose the fat? I plan on keeping my macros at about 40/40/20, and will be trying to avoid all simple carbs. I plan on my main carb source being from red potatoes or oats, and green leafy vegetables.

  26. #1106
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    Quote Originally Posted by *Narkissos* View Post
    Nah.

    That's less than 1 gr of fat per 30gr serving mate

    -C
    I misread your original post. I thought you said that 20% of T cals in that protein matrix was from fat.

    A sugar that promotes brain health, interesting.


    What do you think of 20% calcium caseinate, 40% whey isolate ultra filtration, 40% wms? Thanks for the info

  27. #1107
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    Quote Originally Posted by illwillogical View Post

    Age: 28
    Height: 5'9
    Weight: 198lbs
    Bodyfat: 15%
    Tell me more about your level of activity.

    What school of training do your subscribe to?

    How many sessions per week?

    Duration of sessions?

    Are you doing cardio?

    Have you cut before?

    If yes, how lean have you gotten prior?

    -CNS

  28. #1108
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    f you dont mind critiqing mine while i give you some background and stats.

    height-5'10
    age-19
    BF-14%
    weight-177
    resistance training-4x a wek
    cardio training-4 x a week
    (am a personal trainer so this part is in tact)

    diet history- about 2 years ago i was naive and stupid and learned the hard way about cutting. i was eating 3 peanut butter and jelly sandwhiches a day on whole wheat bread as a diet.. got down to 167 yep pathetic i know.. anyways i dropped alot of weight (which gained back eventually) sacrificed muscle and water...of course lost body fat but learned the hard way!

    Anyways, about 2 months ago i was on a bulk diet consisting of 3100 kcal a day.. eating 1000 cal for breakfeast eating every 3.5 hours.. anyway i learned the hardway again that my body could not digest that breakfeast quickly enough before i had my next meal, hence fat weight. Great strength gaines but i got up to 192 lbs fresh in the morning, with an addition to my lower gut (where i genetically store most noticeable fat) =(

    I am now 177 after fooling around with cutting diets until today, i found what i believe to be my staple cutting diet. I calculated my BMR by taking my lean weight (153) x 13 (for men) which eqauls 1989 calories. Now, on my workout days i add about 500-600 calories to that number which equals 2489-2589 calories (BMR + ACTIVITY)

    My goal is body fat loss, im not concerned with weight at all.

    here is the diet.

    Diet

    Breakfast (1) 10:30
    1 cup kashi oatmeal(300)
    Pro-18
    Fat-4
    Carb-50
    8 egg whites (136)

    Pro-29

    9 grams roasted (no salt) almonds (57)(OMITT NON-WORKOUT DAYS)
    Pro-2
    Fat-5
    Carb-2

    Total calories-493/ pro-49/fat-9/ carb-52

    GYM

    PWO MEAL (2)

    2 scoop whey protein(240)(after weight raining)
    Pro-48
    Fat-2
    Carb-4

    1 naval orange (70)(after cardio)
    Carb-19

    Total calories PWO-410/pro-49/fat-2/carb-23 (OMITT NON WORKOUT DAYS)
    Meal (3) 30-40 min after PWO

    1 cup brown rice (212)
    Pro-5
    Carb-44
    Fat-1

    1 cups mixed veggies (90)
    Pro-2
    Carb-18
    Fat-0

    6 slices low sodium turkey (120)
    Pro-22

    Total calories-422/pro-29/carb-62/fat-0

    Meal 4

    1 tbsp organic PB(100)
    Pro-3.5
    Fat-9
    Carb-3

    1 banana(110)
    Carb-27

    6 oz Grilled Chicken(110)
    Pro-42
    Fat-0
    Carb-0

    9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
    Pro-2
    Fat-5
    Carb-2
    Total calories-487/pro-50/fat-14/carb-32

    Meal 5

    2 cup mixed veggies(90)
    Pro-2
    Carb-36

    4-5 oz. grilled London broil (202)
    Pro-32
    Carb-0
    Fat-8

    Cottage Cheese (110) (fat free)*
    Pro-15
    Carb-8
    Fat-5

    total calories -492/pro-51/fat-13/carb-44

    Meal 6

    1 scoop casein protein(120)
    Pro-23
    Fat-1
    Carb-2

    1 tbsp PB(100)
    Pro-3.5
    Fat-9
    Carb-3

    9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
    Pro-2
    Fat-5
    Carb-2

    Total calories-277/pro-28.5/fat-15/carb-7

    TOTAL CALORIES PER DAY-2581
    TOTAL FAT-53
    TOTAL CARB-220
    TOTAL PROTEIN-257

    OFF DAYS-ELIMINATE PWO AND NUTS throughout day

    Total calories per day-2090
    Total pro-203.5
    Total fat-36
    Total carb-209

  29. #1109
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    Quote Originally Posted by *Narkissos* View Post
    Tell me more about your level of activity.

    What school of training do your subscribe to?I'm not sure what school of training I subscribe to? But I never go over 10 reps, usually in the 8 range, and go to total failure with forced reps on one sometimes to sets.

    How many sessions per week? 4 sessions per week Mon. Legs, Tues. Chest and Tris, Thurs. Back and Bis, Fri, Shoulders.

    Duration of sessions? My sessions are usually between 45-60 minutes.

    Are you doing cardio? Right now I am not doing cardio, I plan to do about 30 minutes a day when I start the diet

    Have you cut before? I have never been on a cutting diet, I have never counted calories, I just try to eat at least six meals and eat when I'm hungry.

    If yes, how lean have you gotten prior? The leanest I have been is 10%, my activity level was really high then, and I ran at least 4 miles a day 5 days a week. I know for me to get down under 10% I am really going to have to pay attention to what I eat, it seems like my body is very stubborn to get below 10%, and I want to get really lean

    -CNS
    My answers are above in bold. Thanks

  30. #1110
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Hi Nark, yeah you missed mine. Near the bottom of page 27 as follows

    Thanx for this dude


    Quote:
    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.


    Quote:
    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!!





    http://forums.steroid.com/showthread.php?t=379854

  31. #1111
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    Hey nark! What's up man? Okay, I'm finally about to start my keto diet, and I wanted you to shred it, and let me know what you think and tweak if necessary. I was going to post this somewhere else but couldn't find a spot over there where you were really doing diet critiquing. So here it is my friend:

    Morning: 2 eggs, 2 turkey links, 4 strips of turkey bacon
    Totals: 410 kcal/250kcal Fat/ 33g Protein/0 Carbs
    Mid Morning: 1 Tbsp Organic Hemp Oil
    Totals: 120 kcal/120kcal Fat/ 0 Protein/0 Carbs
    Lunch: 8 oz. Boneless skinless chicken breast, mixed vegetables, lettuce wrap with ¼ cup albacore, 1 Tbsp mayonnaise
    Totals: 440 kcal/143kcal Fat/ 50g Protein/5g Carbs
    Mid Lunch: Protein Shake 1 scoop Whey, 1 cup organic unsweetened soy milk, ¼ cup No Sugar Added Bryer’s Ice Cream; 1 oz. peanuts.
    Totals: 436 kcal/205kcal Fat/43g Protein/22g carbs
    Dinner: 8 oz. top round steak, mixed vegetables, 1 Tbsp Earth Balance butter spread.
    Totals: 510 kcal/ 265 kcal Fat/ 54g Protein/5g carbs
    Evening snack: String Cheese
    Totals: 60 kcal/10 kcal Fat/6g Protein/3g carbs
    Complete totals: 1976 Kcals/ 993 Kcals fat/ 186g Protein/ 35g Carbs

    This is strict for 4 weeks and then I will start Cycling. Let me know what up! Later man.

    Get Narked!

  32. #1112
    jamyjamjr is offline Banned
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    any plans on making a nutritional book nark??

  33. #1113
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Quote Originally Posted by jamyjamjr View Post
    any plans on making a nutritional book nark??
    http://forums.steroid.com/showpost.p...2&postcount=19


  34. #1114
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Guys I'm up to my eyeballs in it right now, but i'll be back on this weekend to answer any questions currently unanswered... as well as to add some content to the thread. I realized it's become mainly a 'fix my diet' thread. So time to re-add the teaching component.

    See y'all soon.

    -CNS

  35. #1115
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
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    Quote Originally Posted by *Narkissos* View Post
    Guys I'm up to my eyeballs in it right now, but i'll be back on this weekend to answer any questions currently unanswered... as well as to add some content to the thread. I realized it's become mainly a 'fix my diet' thread. So time to re-add the teaching component.

    See y'all soon.

    -CNS
    it's cool bro, paying clients come first, we'll always be here anyway, lol

  36. #1116
    J-Roc's Avatar
    J-Roc is offline Junior Member
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    Hey Nark thanks for the response! Below are my answers to yout questions from post 1083 and 1084 :-)

    Quote Originally Posted by *Narkissos* View Post
    In what timeframe?
    As fast as possible... what is a realistic timeframe without steroids ?

    Quote Originally Posted by *Narkissos* View Post
    Have you deloaded since starting HIT?
    What exactly do you mean, I don't understand "deloaded."

    Quote Originally Posted by *Narkissos* View Post
    First off... this is a shitload of calories.

    Even having factored your 90 minutes of activity in on training days + your weight (as you have no idea what your bodyfat percentage is), it's still too much.

    You plan to eat like this daily?

    Seems like a sure-fire way to get big fast.

    ... i.e. Fat.
    Nark my TDEE is 2500... I'll bring my daily intake down to from 3500 to 3000 range then... what do you think?

    Quote Originally Posted by *Narkissos* View Post
    Decent.

    Can't fathom the taste though lol.

    I'm yet to find a hemp protein that doesn't taste like unwashed anus.
    LOL ya it's hard to drink plain. I always try and blend it with other ingredients, or for PWO above mixing it with Whey is a nice combo.


    Quote Originally Posted by *Narkissos* View Post
    Why are you trying to push so much fat in meals mate?

    I'm curious as to your rationale.
    I guess I was just trying to hit 100g a day. At 3500 calories my daily macros worked out to be 350 C 300 P and 106 F. Is 100g of fat per day too much??
    Last edited by J-Roc; 04-04-2009 at 03:07 AM.

  37. #1117
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    *BUMP* Waiting patiently Nark! LOL.

  38. #1118
    IronAdam's Avatar
    IronAdam is offline Member
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    Hey Nark, long time no see! A caveat.. I'm posting from my phone so please bear with my misspellings/brevity.

    I've traditionally stuck to a low carb protocol while cutting and have given your method a shot for the last two weeks and have dropped 10lbs and gained strength/energy..go figure!

    Anyway I'd like your opinion on a couple issues. First, what is your stance on NSAID pain relievers in regards to their impact on anabolism when used to treat muscle/joint soreness caused by heavy weight lifting and high impact cardio?

    And another concern I have is about antacids like fomatidine/ omnerprozal. I suffer from cronic heartburn and it makes consuming the adequate ammount of meals/calories rather difficult. I've read that treatment with these antacid/PPI meds can negatively affect bone density and increase heart related complications among those who perform intense cardiovascular exercise? Any thoughts on this?

    Nark you are THE authority on dieting... I can't believe I subscribed to the low carb aproach for so long... I'll be sending you an email soon.

    Best Regards

  39. #1119
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    I train 6 days a week twice a day.
    Im currently 23yrs 6'0 275lbs 19% bf = 223LBS OF LBM

    i configured my numbers around my lbm
    going for 400g of protien & 400g carbs (1.8g per lb) & 5,000 cals

    ... i would like to keep a high carb diet (aprox 400grams) & slightly lower it on off traing days. Off days i'm eliminating all complex carbs and just eat veggies. Throughout the week i do HIIT training for football so im am plannig on doing complex carbs when i wake up & 45 min before training & after i train along side of some simple carbs and the rest through veggies.. i plan on doing 7 to 8 meals a day..

    also i was watching a nutrition video and he said that veggies mostly contribute to burning fat and does get used as carb or cant be stored.. it was something about the thermol effects of feeding.. is my knowledge about this correct, becase i shall be incorperating veggies in all off my meals if its true. can someone elaborate on this please
    If this is an okay plan im going to go ahead and configure a eating regimend...
    And thank again for all of the knowledge

  40. #1120
    jamyjamjr is offline Banned
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    Quote Originally Posted by IronAdam View Post
    Hey Nark, long time no see! A caveat.. I'm posting from my phone so please bear with my misspellings/brevity.

    I've traditionally stuck to a low carb protocol while cutting and have given your method a shot for the last two weeks and have dropped 10lbs and gained strength/energy..go figure!

    Anyway I'd like your opinion on a couple issues. First, what is your stance on NSAID pain relievers in regards to their impact on anabolism when used to treat muscle/joint soreness caused by heavy weight lifting and high impact cardio?

    And another concern I have is about antacids like fomatidine/ omnerprozal. I suffer from cronic heartburn and it makes consuming the adequate ammount of meals/calories rather difficult. I've read that treatment with these antacid/PPI meds can negatively affect bone density and increase heart related complications among those who perform intense cardiovascular exercise? Any thoughts on this?

    Nark you are THE authority on dieting... I can't believe I subscribed to the low carb aproach for so long... I'll be sending you an email soon.

    Best Regards
    yes he is...

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