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

  1. #1281
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    Quote Originally Posted by Hunter-S-Thompson View Post
    first of all great thread, wish i could say i read ALL the pages, but i went through a lot.
    I appreciate the honesty.

    Quote Originally Posted by Hunter-S-Thompson View Post
    ok, i dont know if this has been asked already, my apologies if it has.. im very interested in your approach to moderate carbs/protein and low fat. im currently cutting, ive been doing low carbs, around 80/day from 3/4 cup i oats in 2 meals, and about 1.5 cups of broccoli in 3 meals so 4.5 total a day, plus a fiber supp since im not getting too much from the foods im eating. the rest of my cals are coming from 80 grams fat/day and 185-200 grams of protein/day. i can go into detail about my diet if its needed
    It's needed... so please do.

    IMO, you're understating how many carbs you're eating. (re: broccoli)

    Quote Originally Posted by Hunter-S-Thompson View Post
    i figured out all the macros when i planned my diet in the beginning but cant remember exactly what they were, i know im getting in about 2300 cals a day. i do a 5 day split for weight training, followed by 40 mins steady state cardio 130 beats per min. after every workout and 1 day of 40min cardio on the weekend.

    my stats are 23 5'10 205 12/13%BF.
    Noted.

    How long have you been doing this?

    Quote Originally Posted by Hunter-S-Thompson View Post
    my question is, say i wanted to change my diet approach and go with moderate carbs instead of somewhat low like ive been doing. how should i go about this? common sense would say to slowly reintroduce carbs in my meals, while simultaneously slowly lowering fat. thats sort of a broad generalization though, if i could get some more insight in how to best plan this out, thatd be great.
    Short answer?

    Carb-cycling.

    You don't need to to gradually raise from week to week.


    Quote Originally Posted by Hunter-S-Thompson View Post
    my fat loss is going well so far, and i know most would say dont fix it if its not broken, but i seem to be hungry all the time.
    on <> 200 gr of protein per day... I can't say I'm surprised.

    Quote Originally Posted by Hunter-S-Thompson View Post
    ive lost BF very well before using the moderate carb/lower fat approach, but i wanted to try the other way to see how i responded. like i said, its going well, but i had a lot more energy throughout the day when i had more carbs. i want that back. any help is greatly appreciated.
    Post your diet mate... We'll see what we can work out.
    -Corey "Narkissos" Springer

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    Apollo Fitness Barbados etc
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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  2. #1282
    Narkissos's Avatar
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    Quote Originally Posted by dakyum View Post
    I am trying to bulk up. I am 5.9" 194Lb and around 18%bf
    At 18% bf, I don't think 'bulking up' is for you.

    The fatter you get, the less efficiently you'll process substrates.

    This isn't a get-fat-at-all-costs type of thread.

    I'd suggest you get to cutting: http://forums.steroid.com/showthread.php?t=75729

    Quote Originally Posted by dakyum View Post
    Now I have the dedication, but not the knowldege so I hope u help me out.
    I live in college dorm and therefore I cant cook my own food.
    Can't?

    Quote Originally Posted by dakyum View Post
    The college cafe, has salads, eggs all the time.
    and depending on the day it has different kinds of food.
    varying from chicken, beef, pork and turkey. Sometimes they are lean cuts, but sometimes they also come fried.
    And?

    You can't make appropriate selections based on what's available?

    Quote Originally Posted by dakyum View Post
    I could also get chicken pieces from the cafe. I dont know which part it is but its seems pretty clean and its not fried..
    ok.

    Sounds like you're set then.

    Quote Originally Posted by dakyum View Post
    I usually take meals 2-3 times a day because I find it hard to goto the cafe that many times.. and i take whey protein shakes, multivitamin, creatine and mass xxx
    Please advise
    Thank you
    I'd advise that you visit the cafe as many times as is necessary.

    Whey protein shakes and all that jazz can't take the place of food.

    I'd advise that you start cutting, because 'bulking up' further will just mean getting fatter... not better.
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  3. #1283
    Narkissos's Avatar
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    Quote Originally Posted by noexcuses88 View Post
    I was at the worst I have ever been 3 years ago weighing 300pounds in the beginning of college. Lost over 70 pounds of fat and put on serious muscle with diet and cardio. I have been plateauing for the past year and a half.
    Congrats on what you've achieved thus far.

    Quote Originally Posted by noexcuses88 View Post
    After many cycles of clen and t3 and horrible 4 week test cycle of test E. I am at the same point. I need some serious help.
    Define 'many'.

    You alluded to having had your hormone levels checked. I assume thyroid function was checked during this time?

    Quote Originally Posted by noexcuses88 View Post
    My diet is regularly very clean. Similar to bellow. I am still confused how I can maintain so much bf while my peers are eating twice as bad and keeping themselves under 10%. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1))
    i.e. not much in the way of cardio.

    Tell me more about your weight-training.

    High volume? Low volume?

    Short rest periods (30-60 seconds) between sets? Long rest periods (3-5 minutes)?

    Quote Originally Posted by noexcuses88
    Stats:

    21 yrs old
    6'2''
    227lbs
    13.5% bf (done by dex)
    Want to get lean and stay lean- possibly compete
    Noted.

    Quote Originally Posted by noexcuses88
    I thought it was a hormonal problem and got it checked. Everything turned out fine. SO BACK TO THE DIET FORUM!

    I tried to be as detailed about my diet as humanly possilbe. I you need any clarification dont hesitate to ask.
    Noted.

    Quote Originally Posted by noexcuses88
    Thanks in advance
    np
    Quote Originally Posted by noexcuses88
    Katch-McArdle Formula (BMR based on lean body weight):BMR (men and women) = 370 + (21.6 X lean mass in kg)

    (90kg X 21.6) + 370 = 2314 X (moderate activity) 1.55 = 3586.7 calories

    Noted.


    Quote Originally Posted by noexcuses88
    TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

    7:30AM/ 3/4 CUP OATS/ 225/ 23/ 5/ 40
    2 TBSP POWDER CREAMER/ 20/ 0/ 2/ 2
    1/2 SLICE OF PEPPER JACK CHESEE/ 30/ 1/ 2/ 1
    3 EGG WHITES/ 50/ 12/ 0 / 0
    3 EGG WHOLE/ 240/ 18/ 15/ 3

    TOTALS=565/54/24/46

    9:00AM WORKOUT

    10:30AM 1 SCOOP OF ON PROTEIN 130 20 3 3

    11:00AM 2 CUPS OF VEGGIES 60 4 0 N/A
    8OZ OF CHICKEN 240 44 4 0

    TOTALS=300/48/2/0

    4:00PM TUNA CREATIONS PACK 215 32 9 5

    6:30PM 1/4 PACK OF 94% BEEF 170 23 8 0
    2 CUPS OF VEGGIES 60 4 0 N/A
    8OZ OF CHICKEN 240 44 4 0

    TOTALS=470/51/10/0

    10:30PM 1 SCOOP OF ON PROTEIN 130 20 3 3
    1TBSP OF OLIVE OIL 120 0 14 0

    TOTALS=250/20/17/3


    CALS /PRO/FAT/ CARBS


    DAY TOTALS 1930/245/69/57
    You've eaten like this for an extended period of time with no fat loss?

    No re-feed days?

    Quote Originally Posted by noexcuses88 View Post
    I have no idea where I can increase. Just to remind you guys, I have been eating like this for a while and havent dropped any in BF.

    I also seem to be very carb sensitive.
    And you base this one what?

    bump for more info.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  4. #1284
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    Quote Originally Posted by Narkissos View Post
    Define 'many'.

    You alluded to having had your hormone levels checked. I assume thyroid function was checked during this time?
    4 Cycles of T3 and CLEN w/ taurine using the two week on two week off protocol.

    Correct, I had my testosterone check which was at 1050 ng/ml (units?) and my thyroid levels were also normal.

    Quote Originally Posted by Narkissos View Post
    i.e. not much in the way of cardio.

    Tell me more about your weight-training.

    High volume? Low volume?

    Short rest periods (30-60 seconds) between sets? Long rest periods (3-5 minutes)?
    Currently I an unable to do any cardio due to a 2 grade hamstring pull when doing HIIT. I may have to back out for 2 weeks till I can do 60% MHR. This is why I have turned back to my diet. (maybe a blessing in disguise)

    Body Type: I have a mesoporhphic body type leaning close to the endomorphic side. I am able to gain/ sustain bulky muscle but am not able to drop much bf.

    Weight Training: Mon: legs/ Tues: Cardio & back and bi/ Wendnesday: Cardio & Chest, Thurday: Shoulders & Cardio/ Friday: Chest/ Saturday: Cardio/ Sunday: Cardio or Rest

    Reps generally 8-12 & Max RPE
    1min -1.5min depending on muscle group
    2 min between sets during super set exercises.


    Quote Originally Posted by Narkissos View Post
    You've eaten like this for an extended period of time with no fat loss?

    No re-feed days?
    I eat the same meals throughout the week and I usually eat junk foot (pizza) for a meal during the NFL games on sunday. Also may have 1 meal at taco bell during the weekend.




    Quote Originally Posted by Narkissos View Post
    And you base this one what?

    bump for more info
    Visually I can see my body get more bloated. After loosing so much weight, I can see the differences in each type of diet I try. If this wrong, I am more than willing to change my approach given you are the "gold standard the BB world."

    Thanks again. Appreciate you thoroughness


    Attached a picture. Hopefully it helps a little more
    Attached Thumbnails Attached Thumbnails Free Diet advice by Narkissos &amp; Novastepp: Intro to Performance Nutrition 101-003.jpg  
    Last edited by noexcuses88; 11-06-2009 at 11:17 AM.

  5. #1285
    noexcuses88's Avatar
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    My diet for yesterday

    time food cals pro fat carbs


    7:30am

    3/4 cup oats 225/ 23/ 5/ 40
    2 tbsp powder creamer 20/ 0/ 2/ 2
    1/2 slice of pepper jack chesee 30/ 1/ 2/ 1
    3 egg whites 50/ 12/ 0/ 0
    3 egg whole 240/ 18/ 15/ 3
    1/4 cup of blueberries 25/ 1/ 0/ 4


    totals=590/55/24/50

    9:00am workout

    10:30am 1 scoop of on protein 130/ 20/ 3/ 3

    11:00am
    2 cups of veggies 60/ 4/ 0/ n/a
    8oz of chicken 240/ 44/ 4/ 0
    1/4 pack of 94% beef 170/ 23/ 8/ 0

    totals=350/49/10/0

    4:00pm tuna creations pack 215/ 23/ 9/ 5

    6:30pm

    1/4 pack of 94% beef 170/ 23/ 8/ 0
    3 egg whole 240/ 18/ 15/ 3

    9:30pm
    2 cups of veggies 60/ 4/ 0/ n/a
    8oz of chicken 240/ 44/ 4/ 0

    11:30pm
    2 scoops of on protein 260/ 40/ 6/ 6
    1tbsp of olive oil 120/ 0/ 14/ 0

    12:30am 23 almonds 170 6 14 7

    day totals 2665 313 109 61

  6. #1286
    oscarjones is offline Banned
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    Should I increase fats and proteins on non-training days, while reducing carbs...? my goal is to stay lean while bulking.

  7. #1287
    Narkissos's Avatar
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    Quote Originally Posted by noexcuses88 View Post
    4 Cycles of T3 and CLEN w/ taurine using the two week on two week off protocol.

    Correct, I had my testosterone check which was at 1050 ng/ml (units?) and my thyroid levels were also normal.
    On the high end or low end of normal?

    Quote Originally Posted by noexcuses88 View Post

    Currently I an unable to do any cardio due to a 2 grade hamstring pull when doing HIIT. I may have to back out for 2 weeks till I can do 60% MHR. This is why I have turned back to my diet. (maybe a blessing in disguise)
    You're unable to do HIIT cardio, or unable to do cardio at all?

    How are you able to train legs, but unable to do cardio?

    (I'm assuming you're training legs at the moment due to the below split you supplied which mentions this)

    Quote Originally Posted by noexcuses88 View Post
    Weight Training: Mon: legs/ Tues: Cardio & back and bi/ Wendnesday: Cardio & Chest, Thurday: Shoulders & Cardio/ Friday: Chest/ Saturday: Cardio/ Sunday: Cardio or Rest

    Reps generally 8-12 & Max RPE
    1min -1.5min depending on muscle group
    2 min between sets during super set exercises.
    Noted.

    I'd suggest conditioning work if cardio isn't possible. (Bear crawls etc.)


    Quote Originally Posted by noexcuses88 View Post
    I eat the same meals throughout the week and I usually eat junk foot (pizza) for a meal during the NFL games on sunday. Also may have 1 meal at taco bell during the weekend.
    Noted.



    Quote Originally Posted by noexcuses88 View Post
    Visually I can see my body get more bloated. After loosing so much weight, I can see the differences in each type of diet I try. If this wrong, I am more than willing to change my approach given you are the "gold standard the BB world."
    'bloated' in response to all carbs, or specific ones?

    Also, does it change in relation to the amount consumed at any one time?

    Quote Originally Posted by noexcuses88 View Post
    Thanks again. Appreciate you thoroughness


    Attached a picture. Hopefully it helps a little more
    Appreciated.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  8. #1288
    Narkissos's Avatar
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    Quote Originally Posted by oscarjones View Post
    Should I increase fats and proteins on non-training days, while reducing carbs...? my goal is to stay lean while bulking.
    Generic question.

    What percentage increase/decrease... and how does it relate to your TDEE for that day?
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  9. #1289
    Narkissos's Avatar
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    Quote Originally Posted by noexcuses88 View Post
    My diet for yesterday

    time food cals pro fat carbs


    7:30am

    3/4 cup oats 225/ 23/ 5/ 40
    2 tbsp powder creamer 20/ 0/ 2/ 2
    1/2 slice of pepper jack chesee 30/ 1/ 2/ 1
    3 egg whites 50/ 12/ 0/ 0
    3 egg whole 240/ 18/ 15/ 3
    1/4 cup of blueberries 25/ 1/ 0/ 4


    totals=590/55/24/50

    9:00am workout

    10:30am 1 scoop of on protein 130/ 20/ 3/ 3

    11:00am
    2 cups of veggies 60/ 4/ 0/ n/a
    8oz of chicken 240/ 44/ 4/ 0
    1/4 pack of 94% beef 170/ 23/ 8/ 0

    totals=350/49/10/0

    4:00pm tuna creations pack 215/ 23/ 9/ 5

    6:30pm

    1/4 pack of 94% beef 170/ 23/ 8/ 0
    3 egg whole 240/ 18/ 15/ 3

    9:30pm
    2 cups of veggies 60/ 4/ 0/ n/a
    8oz of chicken 240/ 44/ 4/ 0

    11:30pm
    2 scoops of on protein 260/ 40/ 6/ 6
    1tbsp of olive oil 120/ 0/ 14/ 0

    12:30am 23 almonds 170 6 14 7

    day totals 2665 313 109 61
    Honestly the calories (and fat allotment) are spot on IMO.

    However... I'd cycle the protein and carbs... as opposed to eating the same way every day.

    The way the meals are structured... I'd change that as well.

    I don't see the point to the 10:30 protein-only shake to be honest.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  10. #1290
    paddy155's Avatar
    paddy155 is offline Member
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    Hi Nark. I have a couple of questions for you.

    If I chose to switch my training to AM before I start work at around 5am,how do I calculate how many calories (pro/carb) I need to consume before my workout. Would there be a minimum requirement ?
    The reason I ask is because I will not have 1-2hrs to allow my first meal to digest before I do my training. I was thinking of spliting my first meal into 2. Pre and Post workout. First meal is Pro/Carb so my workout fit's in nicely. I would just like to know your thought's on this.

    What supplement's would you recommend be cosummed daily for someone bodybuilding ? As you know if will be on a cutting diet if it makes any difference.

    Thanks.

  11. #1291
    HeavyL is offline Junior Member
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    hey im looking to lean out and cut my body fat right down here is my diet if there's anything i should change please let me know...

    Breakfast- 1/3 cup oatmeal, 6 egg whites 1 Egg. 1Tbs Natural Peanute Butter.

    Fat/Carb/Pro
    9g/ 23g/ 35g

    Meal 2- 1 fillet of sol fish/ 1/2 cup rice/ 1 cup veg

    6g/ 37g/ 33g/

    Work out usually about 1.5 hours weights very quick pace, includes 10 15 minutes of abs and 10 min warm up, usually weights ill do 4 days a week and one just body weight workout where i do 250 push ups, 110 pull ups, 150 dips, 250 sit ups, and 200 leg ups.
    I sip on bcaa thorughouit this ..

    PWO meal- 1 protein shake, 1 ***** 3 pill, 3/4 extra lean ground beef, 1 cup veggies, 1 fibre bar.

    15.5g/ 40g/ 60g/

    Next Meal- 1 skinless chicken breast, 1 cup veggies, 1/2 cup yougurt and 1/2 cup 1% cottage chesse.

    1.5g/ 22g/ 55g

    Same meal again 2.5 hours later wihtout cottage cheese and yogurt.

    0 g/ 10/ 35

    Protein shake before bed

    2g/ 4g/ 25g


    Total Fat = 34g this is without the ***** 3 pill i take i dont know how much fat there is in it,

    Total Carb 136g.

    Protein 243g

    Alright that doesnt include one serving of bcaa's

    Also for cardio i usually do an hour 5 or 6 nights a week either ona bike, swimming or running,

  12. #1292
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    Hey Narkissos hopefully you could tweak my diet or give me some pointers before the next cycle. I'm doing a Palumbo like diet.

    The only thing I am considering changing is adding carbs for my first 2 meals, so I can do higher intensity cardio, perhaps interval cardio. I have done Low Carb diets successfully....BUT I always experience great fat loss for 1 or 2 months, and then I begin to stall out...I reduce calories but Usually get stuck. Also I think I have a slower metabolism, so you will notice the low calories, perhaps I need to increase them!

    My goal is to lean out more and hit some stubborn fat remaining on my gut.

    Cardio: 1 Hour Post Workout @ <130BP Usually the Bike(~600 Calories burned), sometimes Elliptical. Then another 30 Minutes at night on the Treadmill, @ 3.5mph 7 Incline.

    On my off days I do fasted Cardio, and some abs.

    Lifting: I lift 5 times a week. 3 On, 1 Off, 2 On, 1 Off.
    Chest, Legs, Shoulders, Back, Arms. I've dropped my Volume and focus on Intensity.
    Ie, Chest Workout: Bench Press: 8 reps, 6 reps, 4 reps. Cable Press: 6-7 Reps, 4 Reps, 4 Reps. DB Flat Flies: 5-4reps, 4, 4.

    Daily Activity: Desk Job, besides lifting in the morning + Cardio, and cardio at night. Its just walking at the office, and minor things, etc.

    I am 6'1 230lbs @15% <-- I can get retested with calipers.

    I forgot to add that every friday I drop the last meal, and have a cheat meal where I am ingesting mostly Low GI and some High GI carbs.




    4:50amMEAL #1
    6amWorkOut
    Lift & 1HR PWO Cardio
    8:30amMEAL #2
    12pmMEAL #3
    3pmMEAL #4
    6pmMEAL #5
    7:30pm - 30 minute PM Cardio
    8:30MEAL #6

    9:30pm sleep
    Last edited by big_k; 11-24-2009 at 08:27 AM.

  13. #1293
    pedrolatino is offline New Member
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    Hi there...I am not a body builder, but I have been working out intensely for the past 5 years...I am not a body builder and I don't compete...I work out only for aesthetic reasons...

    Only recently I decided to have a cycle of Deca + Test and cutting with Winstrol ...

    The results are great and I am at the very final 2 weeks of my Winstrol cycle...

    What emphasis should I give to my diet in order to get a six pack by the end of the following 2 weeks? Maybe, more realistically, by the end of the following 4 weeks?

    Thank you...

  14. #1294
    Narkissos's Avatar
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    Reducing Inflammation with Proteolytic Enzymes, Part One: Absorption and Sources

    By G. Douglas Andersen, DC, DACBSP, CCN

    This month we will continue the theme of naturally reducing inflammation by focusing on proteolytic enzymes. Proteolytic enzymes sever peptide bonds in proteins with varying degrees of specificity.

    When an injury occurs, the body responds with an inflammatory cascade. Excessive inflammation can retard the healing process. Proteolytic enzyme supplementation reduces inflammation by neutralizing bradykinins and pro-inflammatory eicosanoids to levels where the synthesis, repair and regeneration of injured tissues can begin. Proteolytic enzymes do not completely inhibit all phases of the inflammatory cascade to a point where the body is unable to trigger the normal healing process.

    Absorption
    In digestive physiology, we learn that proteins are digested in the stomach and small intestines and absorbed as single amino acids, dipeptides and tripeptides. The dipeptides and tripeptides are then further broken down into single amino acids by gut enterocytes, where they then enter portal circulation. Since proteolytic enzymes are proteins, many people feel they have no biological activity other than that of a protein source, and are simply digested as expensive protein fragments with inert properties.
    A literature review yielded studies beginning with Brendel, et al., in 1956, who demonstrated that trypsin had an anti-inflammatory action when administered buccally.1 In 1957, Martin, et al., showed that when trypsin, chymotrypsin and papain were injected into the small intestines, they were not denatured or digested, but absorbed with enough of the molecules intact to exert marked systemic anti-inflammatory effect. They theorized that enterically coating these substances would enable them to be administered orally.2


    Ambrus, et al., showed that oral administration of enterically coated trypsin and chymotrypsin resulted in increased specific blood activity changes that could occur only if these enzymes were absorbed intact.3 Vakians demonstrated that enterically coated chymotrypsin was absorbed orally and remained functional in the blood stream for four hours after administration.4 Miller and Opher showed in 1964 that enterically coated bromelain given orally caused an increase in blood serum proteolytic activity.5 Innerfield and Wernick showed that oral administration of papain resulted in a decreased clotting time.6 Along with increased serum levels and reduced clotting times, other methods used by researchers to prove oral enzymes were absorbed at levels where physiologic effects occurred included enzyme proteolytic activity, antibody identification, radiographic tracing and electrophoretic separation.5,7,8,9 There were enough studies on the absorption of proteolytic enzymes beginning in the late 1950s and throughout the 1960s that researchers were able to conclude that the classic theory of a protein impermeable intestinal barrier was simply incorrect.7


    There were two other interesting findings: proteolytic enzymes ingested on an empty stomach can retain up to 40% of their activity, and proteolytic enzymes appear to have an affinity to accumulate at sites of inflammation.10


    When nonsteroidal anti-inflammatories began to appear on the market in the 1960s, interest in proteolytic enzymes decreased dramatically. There was very little research on enzymes in the 1970s and 1980s. In the 1990s, some scientists began to take another look at proteolytic enzymes. There were some impressive European studies that showed marked reductions in healing times of patients who used proteolytic enzymes.11,12


    In 1998, researchers gave bromelain and trypsin at 400 to 800 mg four times a day for four days to 21 people. They found that the plasma levels of both enzymes increased and that these increases correlated with the amount of enzymes supplemented. They concluded that the absorption of large protein molecules of proteolytic enzymes does occur, and they felt this could explain why proteolytic enzymes have been successfully used to treat posttraumatic inflammation, edema and bruising.13


    This year, in a double-blind, placebo-controlled investigation, researchers gave a seven-enzyme mixture that included 75 mg of trypsin, 50 mg of papain and 50 mg of bromelain four times per day, beginning 24 hours prior to and 48 hours following downhill running. The researchers reported that there was less muscle soreness in the group that supplemented with the enzymes.14 My extrapolation from this study is as follows:


    1. There was less soreness in the muscles because there was less inflammation in the muscles.
    2. There was less inflammation in the muscles because the enzyme mixture was obviously not digested and absorbed as inert single amino acids.


    Animal-Based Enzymes Animal-based proteolytic enzymes come from the pancreases of pigs and cows. These glands are defatted and dried, yielding a raw pancreatin mixture that includes trypsin, chymotrypsin and other peptidases. Further refinement yields a trypsin-chymotrypsin blend with significantly more trypsin.10 Trypsin hydrolyzes peptide bonds at arginine and lysine linkages. Chymotrypsin hydrolyzes peptide bonds at carboxyl groups.10 When animal-based enzymes are enterically coated, they are able to resist stomach acidity, thus yielding higher serum levels.

    Vegetable-Based Enzymes
    Bromelain is a group of enzymes derived mostly from pineapple stems. Some scientists categorize bromelain as a member of the bioflavonoid family. Bromelain has a very wide range of activity for severing peptide bonds.10


    Papain and chymopapain are derived from papaya fruit. The range of activity from papaya-based enzymes is similar to that of bromelain.10
    Fungal proteolytic enzymes are usually derived by fermentation of various strains of aspergillus. They also exhibit a broad range of activity to sever peptide bonds.10


    Vegetable-based enzymes also work better when they are enterically coated. Because of its wide range of pH stability, bromelain can be effective even if it is not enterically coated.10


    Next month, we will discuss common uses of enzymes along with side effects, dosing protocols and measuring activity.

    References


    1. Brendel R, Beiler JM, Martin GJ. American Journal of Pharmacology 1956;128:172.
    2. Martin GJ, Brendal R, Beiler JM. Uptake of labelled chymotrypsin across the GI. American Journal of Pharmacology 1957;129:194-197.
    3. Ambrus JC, Lassman HB, Marchijj DE. Absorption of exogenous and endogenous proteolytic enzymes. Clinical Pharmacology and Therapeutics 1967;8(3):362-367.
    4. Vakians A. Further studies on the absorption of chymotrypsin. Clinical Pharmacology and Therapeutics 1964:5(6):712-715.
    5. Miller J, Opher A. Increased proteolytic activity of human blood serum after oral administration of bromelain. Exp Med Surg 1964;22:277.
    6. Innerfield I, Wernick T. Plasma anti-thrombin alterations following oral papain. Proc Soc Ext Biol Med July 1961;107:505-506.
    7. Miller J. Absorption of proteolytic enzymes from the gastrointestinal tract. Clinical Medicine October 1968;75:35-40.
    8. Ito C. Anti-inflammatory actions of proteases, bromelain, trypsin and their mixed preparations. Folia Pharmacol JPN 1979;75:227.
    9. Kabacoff B, Wohlman A, et al. Absorption of chymotrypsin from the intestinal tract. Nature 1963;199:815.
    10. Bucci L. Nutrition Applied to Injury Rehabilitation and Sports Medicine. Boca Raton, FL: CRC Press, 1995.
    11. Kline M. Introduction to systemic enzyme therapy and results of experimental trials. In: Hermans G, Mosterd W (eds.) Sports Medicine and Health. Excerpta Medica, 1990;1131.
    12. Rahn HD. Efficacy of hydrolytic enzymes in surgery. In: Hermans G, Mosterd W (eds.) Sports Medicine and Health. Excerpta Medica, 1990;1135.
    13. Donalp H, et al. Dose-related bioavailability of bromelain and trypsin after repeated oral administration. Clinical Pharmacology Therapeutics 1997;61:157.
    14. Bailey SP. Effects of protease supplementation on muscle soreness following downhill running. Medicine and Science in Sports and Exercise May 1999;31(5):A214, S76.


    ref: http://bit.ly/7UBi9a
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
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    Proteolytic Enzymes

    by Jon Barron

    Many health practitioners today are advising patients to take proteolytic enzymes to help with everything from inflammation and autoimmune conditions to heart disease and plaque.



    Some doctors have even suggested its use for the treatment of cancer. So, what are these powerful enzymes and why should you know about them?


    In order to understand proteolytic enzymes, it's important to have a basic understanding of enzymes in the body. Enzymes are proteins that facilitate chemical reactions in living organisms. In fact, they are required for every single chemical action that takes place in your body. All of your tissues, muscles, bones, organs and cells are run by enzymes.



    Your digestive system, immune system, bloodstream, liver, kidneys, spleen and pancreas, as well as your ability to see, think, feel and breathe, all depend on enzymes. All of the minerals and vitamins you eat, and all of the hormones your body produces need enzymes in order to work properly. In fact, enzymes govern every single metabolic function in your body: your stamina, energy level, ability to utilize vitamins and minerals, immune system and more. The vast majority of metabolic enzymes in the body – the enzymes that regulate everything from liver function to the immune system – are proteases, or proteolytic enzymes, which regulate protein function in the body. When we eat foods that are enzyme dead (cooked or processed), we force the body to divert its production of enzymes away from proteolytic enzymes, which govern metabolic functions, into digestive proteolytic enzymes designed to break down dead proteins in our diets. The consequences of this'diversion are enormous. Conversely, the benefits of supplementing with proteolytic enzymes are profound. And by supplementing, I mean:

    Supplementing with "digestive" proteolytic enzymes at meals to ease the burden on the body, so it no longer has to divert its resources.
    Supplementing with "special" proteolytic enzymes between meals, so the enzymes can enter the bloodstream and augment the proteolytic functions of our metabolic enzymes.


    It's possible to use good-quality digestive enzymes for both functions and receive a significant amount of benefit. But it's far more beneficial to use formulas that are optimized for each particular function. With that in mind, let's now look at some of the profound benefits of supplementing with a dedicated proteolytic formula. These include:

    • Reducing inflammation: Inflammation is a natural response of the body to injury. However, excessive inflammation retards the healing process. Proteolytic enzymes reduce inflammation by neutralizing the biochemicals of inflammation (i.e., bradykinins and pro-inflammatory eicosanoids) to levels at which the synthesis, repair and regeneration of injured tissues can take place.1 Reducing inflammation can have immediate impact on improved heart health, cancer prevention and recovery, and Alzheimer's prevention. It also helps speed up recovery from sprains, strains, fractures, bruises, contusions, surgery and arthritis. In one study, football players who suffered from ankle injuries found that proteolytic enzyme supplements accelerated healing and got the players back on the field 50 percent faster than athletes who received placebo tablets.2 Other trials have shown that supplemental proteolytic enzymes can help reduce inflammation, speed healing of bruises and other tissue injuries (including fractures), and reduce overall recovery time when compared to athletes taking a placebo.3,4 And even in patients recovering from facial and various reconstructive surgeries, treatment with proteolytic enzymes significantly reduced swelling, bruising and stiffness compared to placebo groups.5,6,7
    • Cleansing the blood of debris: Proteolytic enzymes are the primary tools the body uses to "digest" organic debris in the circulatory and lymph systems. Supplementing merely improves the effectiveness of the process.
    • Dissolving fibrin in the blood, reducing the risk of clots: Certain specialized proteases such as nattokinase are extremely effective at improving the "quality" of blood cells, optimizing the ability of blood to flow through the circulatory system, and reducing the risk of clots.8 This is extremely important in reducing the risk of stroke. It also makes using proteolytic enzymes during long plane flights a no-brainer, as they minimize the potential of blood clots in the legs.
    • Maximized immune system: The primary vehicle the immune system uses for destroying invaders is enzymes. Macrophages, for example, literally digest invaders with proteolytic enzymes. Supplementation significantly improves the ability of your immune system to do its job.
    • Killing of bacteria, viruses, molds and fungi: Bacteria, viruses, molds and fungi are protein/ amino acid-based. Proteolytic enzymes taken between meals literally go into the bloodstream and digest these invaders.
    • Elimination of autoimmune diseases: In Lessons from the Miracle Doctors, I cover in detail the process whereby large undigested proteins make their way into the bloodstream and form circulating immune complexes (CICs), which trigger allergies and autoimmune diseases. Supplemental proteolytic enzymes clean CICs out of the body, thereby reducing allergies and autoimmune conditions. In addition, this helps with sinusitis and asthma.
    • Dissolving of scar tissue: Scar tissue is made of protein. Proteolytic enzymes can effectively "digest" scar tissue – particularly in the circulatory system.
    • And finally, a properly designed supplemental proteolytic enzyme formula can help reduce the symptoms of MS, clean out the lungs9 and aid in detoxing.

    The vast majority of metabolic enzymes in the body – the enzymes that regulate everything from liver function to the immune system – are proteases, or proteolytic enzymes, which regulate protein function in the body.
    Clearly, research shows that proteolytic enzymes have incredible health benefits, which also explains their growing appearance on the shelves of health food stores. This brings us to the ultimate question: What constitutes a properly designed supplemental proteolytic enzyme formula?
    First, the formula should have high amounts of protease: at least 200,000 HUT. This is far more than you will ever find in a digestive formula and 300,000 HUT is even better. It's also important to note that fungal (vegetarian-based) protease is merely rendered inactive by stomach acid, not destroyed. As soon as it passes into the alkaline environment of the intestinal tract, it reactivates, and, if not needed for digesting food, makes its way into the bloodstream. In other words, for use in a proteolytic enzyme formula, it does not need to be protected from stomach acid.
    Second, even though fungal protease does indeed reactivate in the intestinal tract, the formula will be much more effective if it includes a variety of proteases that work optimally in a variety of pH ranges. Some of these proteases would include proper amounts of papain, bromelain and fungal pancreatin.


    Third, find a formula that utilizes a special proteolytic enzyme called nattokinase, which has been discovered to balance optimally the clotting ability of blood.10 Its ability to control clotting rivals that of pharmaceutical drugs such as warfarin, but without any of the side effects or downsides, making it valuable to everyone – not just heart disease patients.



    Obviously, if you already are using blood thinners, you will need to work with your doctor if you decide to incorporate proteolytic enzymes in your health program.


    Many doctors have asked me about formulas that contain the "hot" proteolytic enzyme in alternative health right now called serrapeptase. It has remarkable anti-inflammatory and anti-edemic (i.e., counters swelling and fluid retention) activity in a number of tissues. In addition to reducing inflammation, serrapeptase has a profound ability to reduce pain due to its ability to block the release of pain-inducing amines from inflamed tissues. Finally, it helps clear mucous from the lungs by reducing neutrophil numbers and altering the viscoelasticity of sputum in patients with chronic airway diseases. These are all major benefits; however, serrapeptase has several problems: It has inconsistent quality, causes intestinal distress, and is sensitive to stomach acid, which means it has to be coated with enteric. Unfortunately, the technology for enteric-coating of capsules or powders is not reliable (which is why you normally find enteric coating used only on hard tablets or on hard beads inside capsules, such as in cold capsules).
    There is an alternative to serrapeptase. Seasprose, a specialized proteolytic enzyme derived from Aspergillus, manufactured in Japan, is of consistent high quality, causes virtually no intestinal distress,11 and is not affected by stomach acid, so it does not require enteric coating. Studies have shown it is more effective than serrapeptase – 85 percent vs. 65 percent.11


    There is one last thing to note when selecting a good proteolytic enzyme. Be suspicious of any enzyme formula that lists the mgs of enzymes present as opposed to the activity level of each enzyme in the formula. Activity level determines overall effect. Two batches of the same enzyme of equal weight can have wildly different activity levels. The bottom line is that when it comes to enzymes, weight measurements are just not useful and can be downright misleading, as there is no direct relationship between weight and units of activity. In fact, an enzyme can still have a weight even if it has been destroyed and has zero activity. When comparing enzymes, if you want apples-to-apples comparisons between supplements, then you need to compare activity levels.


    The internationally recognized and accepted standard for measurement is by Food Chemical Codex (FCC) units. This usually is expressed in different activity units for each type of enzyme. For instance, protease is measured in HUTs (hemoglobin units, tyrosine basis), amylase in SKBs (named after the creators of the test, Sandstedt, Kneen, and Blish) or DUs (used in the brewing industry), and lipase in LUs.
    In summary, make sure the proteolytic enzyme formula you use for yourself or recommend to patients is adequate to the task at hand. At the minimum, a daily dose should contain:

    • a minimum of 200,000 HUT of fungal protease, designed to function in a wide pH range;
    • 250 FU nattokinase;
    • 10,000 U of the Aspergillus-derived enzyme (if opting for serrapeptase, look for a minimum of 30,000 IU, enteric coated);
    • formula enhancements including ingredients such as papain, bromelain, rutin and ginger.

    Regular use of such a formula can be an invaluable addition to any of your patient's daily health programs. By helping to reduce pain and inflammation levels, proteolytic enzymes will not only make adjustments easier to perform, but also will increase your patient's general satisfaction levels, thereby improving patient retention. In addition to regular use, however, there is the option of using proteolytic at therapeutic levels for 14 to 30 days or longer, if necessary, for periodic enzyme detox and rebuilding programs. Such programs can go a long way to improving circulation, removing scar tissue, cleaning out the lungs and correcting autoimmune problems. These kinds of results literally can be life-changing; possibly even life-saving.
    References

    1. Miller. Proteolytic enzymes in inflammation: rationale for use. Postgrad Med. 1956 Jan;19(1):16-22.
    2. Buck JE, Phillips N. Trial of Chymoral in professional footballers. Br J Clin Pract. 1970 Sep;24(9):375-7.
    3. Craig RP. The quantitative evaluation of the use of oral proteolytic enzymes in the treatment of sprained ankles. Injury. 1975 May;6(4):313-6.
    4. Fisher JD, Weeks RL, Curry WM, Hrinda ME, Rosen LL. Effects of an oral enzyme preparation, Chymoral, upon serum proteins associated with injury (acute phase reactants) in man. J Med. 1974;5(5):258-73.
    5. Duskova M, Wald M. Orally administered proteases in aesthetic surgery. Aesthetic Plat Surg. 1999 Jan-Feb;23(1):41-4.
    6. Hoemecke R, Doenicke A. Perioperative enzyme therapy. A significant supplement to postoperative pain therapy? Anaesthesist. 1993 Dec;42(12):856-61.
    7. Lie KK, Larsen RD, Posch JL. Therapeutic value of oral proteolytic enzymes following hand surgery. Arch Surg. 1969 Jan;98(1):103-4.
    8. Sumi H et al. Enhancement of the fibrinolytic activity in plasma by oral administration of Nattokinase. Acta Haematol 1990;84:139-143.
    9. Braga PC, Moretti M et al. Effects of seaprose on the rheology of bronchial mucus in patients with chronic bronchitis. Int J Clin Pharmacol Res 1993;13(3):179-185.
    10. Sumi H et al.
    11. Bracale G, Selvetella L. Clinical study of the efficacy of and tolerance to seaprose S in inflammatory venous disease. Minerva Cardioangiol 1996;44(10):515-524.


    ref: http://bit.ly/7jQLne
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
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  16. #1296
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    ^^A huge argument for the use of protein-digesting enzymes to combat food allergies et. al. ...as per the argument I previously put forward on this thread.
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  17. #1297
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    Quote Originally Posted by pedrolatino View Post
    Hi there...I am not a body builder, but I have been working out intensely for the past 5 years...I am not a body builder and I don't compete...I work out only for aesthetic reasons...

    Only recently I decided to have a cycle of Deca + Test and cutting with Winstrol ...

    The results are great and I am at the very final 2 weeks of my Winstrol cycle...

    What emphasis should I give to my diet in order to get a six pack by the end of the following 2 weeks? Maybe, more realistically, by the end of the following 4 weeks?

    Thank you...
    I have no idea how one would hope to achieve a 6-pack in 2-4 weeks, unless one is already really lean.
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  18. #1298
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    Quote Originally Posted by paddy155 View Post
    Hi Nark. I have a couple of questions for you.
    Cool.

    Quote Originally Posted by paddy155 View Post
    If I chose to switch my training to AM before I start work at around 5am,how do I calculate how many calories (pro/carb) I need to consume before my workout. Would there be a minimum requirement ?
    Why would you assume that you need to consume a specific number of calories prior to your work-out?

    You've got to realize that carbs (in the form of glycogen) are our primary form of fuel during anaerobic exercise. Ergo your question should be more in the vein of "How should I go about eating the rest of the day (or the preceding day) to maximize on my a.m. sessions".

    What you chug right before you train the a.m. isn't going to make a huge difference. w/ the proximity to training, you don't want anything too dense (kcal-wise) to be digested.

    My suggestion would be small amounts of carbs through-out the day (including pre-bed), and a small pro/carb shake prior to lifting.

    And I do emphasize small.

    Quote Originally Posted by paddy155 View Post
    The reason I ask is because I will not have 1-2hrs to allow my first meal to digest before I do my training. I was thinking of spliting my first meal into 2. Pre and Post workout. First meal is Pro/Carb so my workout fit's in nicely. I would just like to know your thought's on this.
    See above.

    Have your first meal after your workout.

    Precede your work-out with a small pro/carb/fat shake. (small amount of fat coming from supplementary EFAs)

    Quote Originally Posted by paddy155 View Post
    What supplement's would you recommend be cosummed daily for someone bodybuilding ? As you know if will be on a cutting diet if it makes any difference.

    Thanks.
    B-complex vitamins
    Chromium polynicotinate
    Egg white protein
    Bromelain + Serrapeptase (especially for anabolic users)
    Fish Oil + lecithin
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

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    Quote Originally Posted by HeavyL View Post
    hey im looking to lean out and cut my body fat right down here is my diet if there's anything i should change please let me know...

    Breakfast- 1/3 cup oatmeal, 6 egg whites 1 Egg. 1Tbs Natural Peanute Butter.

    Fat/Carb/Pro
    9g/ 23g/ 35g

    Meal 2- 1 fillet of sol fish/ 1/2 cup rice/ 1 cup veg

    6g/ 37g/ 33g/

    Work out usually about 1.5 hours weights very quick pace, includes 10 15 minutes of abs and 10 min warm up, usually weights ill do 4 days a week and one just body weight workout where i do 250 push ups, 110 pull ups, 150 dips, 250 sit ups, and 200 leg ups.
    I sip on bcaa thorughouit this ..

    PWO meal- 1 protein shake, 1 ***** 3 pill, 3/4 extra lean ground beef, 1 cup veggies, 1 fibre bar.

    15.5g/ 40g/ 60g/

    Next Meal- 1 skinless chicken breast, 1 cup veggies, 1/2 cup yougurt and 1/2 cup 1% cottage chesse.

    1.5g/ 22g/ 55g

    Same meal again 2.5 hours later wihtout cottage cheese and yogurt.

    0 g/ 10/ 35

    Protein shake before bed

    2g/ 4g/ 25g


    Total Fat = 34g this is without the ***** 3 pill i take i dont know how much fat there is in it,

    Total Carb 136g.

    Protein 243g

    Alright that doesnt include one serving of bcaa's

    Also for cardio i usually do an hour 5 or 6 nights a week either ona bike, swimming or running,
    I don't see your stats listed anywhere here.

    These numbers above mean nothing without 'em.
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  20. #1300
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    Quote Originally Posted by big_k View Post
    Hey Narkissos hopefully you could tweak my diet or give me some pointers before the next cycle. I'm doing a Palumbo like diet.

    The only thing I am considering changing is adding carbs for my first 2 meals, so I can do higher intensity cardio, perhaps interval cardio. I have done Low Carb diets successfully....BUT I always experience great fat loss for 1 or 2 months, and then I begin to stall out...I reduce calories but Usually get stuck. Also I think I have a slower metabolism, so you will notice the low calories, perhaps I need to increase them!

    My goal is to lean out more and hit some stubborn fat remaining on my gut.

    Cardio: 1 Hour Post Workout @ <130BP Usually the Bike(~600 Calories burned), sometimes Elliptical. Then another 30 Minutes at night on the Treadmill, @ 3.5mph 7 Incline.

    On my off days I do fasted Cardio, and some abs.

    Lifting: I lift 5 times a week. 3 On, 1 Off, 2 On, 1 Off.
    Chest, Legs, Shoulders, Back, Arms. I've dropped my Volume and focus on Intensity.
    Ie, Chest Workout: Bench Press: 8 reps, 6 reps, 4 reps. Cable Press: 6-7 Reps, 4 Reps, 4 Reps. DB Flat Flies: 5-4reps, 4, 4.

    Daily Activity: Desk Job, besides lifting in the morning + Cardio, and cardio at night. Its just walking at the office, and minor things, etc.

    I am 6'1 230lbs @15% <-- I can get retested with calipers.

    I forgot to add that every friday I drop the last meal, and have a cheat meal where I am ingesting mostly Low GI and some High GI carbs.




    4:50amMEAL #1
    6amWorkOut
    Lift & 1HR PWO Cardio
    8:30amMEAL #2
    12pmMEAL #3
    3pmMEAL #4
    6pmMEAL #5
    7:30pm - 30 minute PM Cardio
    8:30MEAL #6

    9:30pm sleep
    Responded to this question on the other board
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

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    Quote Originally Posted by Narkissos View Post
    I don't see your stats listed anywhere here.

    These numbers above mean nothing without 'em.
    sorry i wrote them in another thread..

    5 11
    208
    21 % BF

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    HeavyL is offline Junior Member
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    also ive cut out the cottage chesse and yogurt... but i went all week without many carbs then i crashed on friday and saturday,. i work out for 2 hrs 5 a week and do about an hour cardio for 5 days a week, how many carbs should i ingest

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    Wow, all of this information has my head spinning!

    Stats
    Age: 29
    Height: 5'10"
    Weight: 173 lbs
    Body Fat: ~15%
    Training split: (4:30 pm) 2 on/1 off Chest, Back, Rest, Arms, Legs, Rest, Shoulders; ~45 min duration 3-4 exercises, 3 -4 sets each at ~8 reps +/-
    Cardio: (4-5 times/week @ 5:30 am) cardio on an empty stomach, 45 minutes low intensity, HR target ~120 with short 45 second bursts of ~160 every 5 minutes


    I was 185 lbs when I started the diet (.pdf attachment) ~2 months ago:

    After reading through this thread, I'm convinced my approach was poorly laid out, could you critique this and let me know adjustments that I can make such as which meals should have carbs.

    Also I need to note that prior to my "empty stomach morning cardio", I ingest 5 grams of Glutamine and BCAA's each and then also sip on another 5 grams of BCAAs during the cardio session.

    Should I supplement BCAAs (or anything else) during my workout in the afternoon as well? And do you still endorse Leucine supplementation?

    Thanks!!

    *Update: I've added a new diet regimine for critique. After reading some more, this is what I came up with let me know where I can make improvements

    You'll see a protein pancake as a morning meal, this consists of 5 egg whites, 1/4 cup fat free cottage cheese, 3/4 cup oats, sugar free/fat free jello mix and cinnamon powder for taste (blended up and cooked on a pan)

    I'm unsure of my pre-bed meal. The protein powder is whey not casein, what should I add here.

    Thanks again
    Attached Files Attached Files
    Last edited by jab1234; 12-04-2009 at 09:07 AM. Reason: Update new Diet

  24. #1304
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Quote Originally Posted by HeavyL View Post
    hey im looking to lean out and cut my body fat right down here is my diet if there's anything i should change please let me know...
    Will do.


    Quote Originally Posted by HeavyL View Post
    sorry i wrote them in another thread..

    5 11
    208
    21 % BF
    Noted.

    Quote Originally Posted by HeavyL View Post
    Breakfast- 1/3 cup oatmeal, 6 egg whites 1 Egg. 1Tbs Natural Peanute Butter.

    Fat/Carb/Pro
    9g/ 23g/ 35g
    Have you factored in the fat from the oatmeal and peanut butter here?

    Meal 2- 1 fillet of sol fish/ 1/2 cup rice/ 1 cup veg

    6g/ 37g/ 33g/ [/quote]

    Have you included the carbs from vegetables in your count?

    Quote Originally Posted by HeavyL View Post
    Work out usually about 1.5 hours weights very quick pace, includes 10 15 minutes of abs and 10 min warm up, usually weights ill do 4 days a week and one just body weight workout where i do 250 push ups, 110 pull ups, 150 dips, 250 sit ups, and 200 leg ups.
    I don't see the point of the calisthenics session on top of 4 days of weight-training.

    Also... you're doing 10-15 minutes of abs in every session?

    I don't see the point of that. You'd be better served doing PWO cardio.

    Quote Originally Posted by HeavyL View Post
    I sip on bcaa thorughouit this ..
    How many grams?

    Quote Originally Posted by HeavyL View Post
    PWO meal- 1 protein shake, 1 ***** 3 pill, 3/4 extra lean ground beef, 1 cup veggies, 1 fibre bar.

    15.5g/ 40g/ 60g/
    Too much protein.

    Quote Originally Posted by HeavyL View Post
    Next Meal- 1 skinless chicken breast, 1 cup veggies, 1/2 cup yougurt and 1/2 cup 1% cottage chesse.

    1.5g/ 22g/ 55g

    Same meal again 2.5 hours later wihtout cottage cheese and yogurt.

    0 g/ 10/ 35

    Protein shake before bed

    2g/ 4g/ 25g
    Protein consumption's all over the place.


    Quote Originally Posted by HeavyL View Post
    Total Fat = 34g this is without the ***** 3 pill i take i dont know how much fat there is in it,

    Total Carb 136g.

    Protein 243g

    Alright that doesnt include one serving of bcaa's

    Quote Originally Posted by HeavyL View Post
    Also for cardio i usually do an hour 5 or 6 nights a week either ona bike, swimming or running,
    Noted.

    Quote Originally Posted by HeavyL View Post
    also ive cut out the cottage chesse and yogurt... but i went all week without many carbs then i crashed on friday and saturday,.
    What do you mean you crashed?

    Quote Originally Posted by HeavyL View Post
    i work out for 2 hrs 5 a week and do about an hour cardio for 5 days a week, how many carbs should i ingest
    Firstly, I think your entire routine needs an overhaul.

    It's too random IMO.

    Your current LBM is just about 165 lbs btw.

    Your kcals should be around 2500.

    Carbs should account for at least 100 gr of that total.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  25. #1305
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Quote Originally Posted by jab1234 View Post
    Wow, all of this information has my head spinning!
    Not too over the top right?

    Quote Originally Posted by jab1234 View Post
    Stats
    Age: 29
    Height: 5'10"
    Weight: 173 lbs
    Body Fat: ~15%
    Training split: (4:30 pm) 2 on/1 off Chest, Back, Rest, Arms, Legs, Rest, Shoulders; ~45 min duration 3-4 exercises, 3 -4 sets each at ~8 reps +/-
    Cardio: (4-5 times/week @ 5:30 am) cardio on an empty stomach, 45 minutes low intensity, HR target ~120 with short 45 second bursts of ~160 every 5 minutes
    Noted.

    Quote Originally Posted by jab1234 View Post
    I was 185 lbs when I started the diet (.pdf attachment) ~2 months ago:
    Noted.

    Quote Originally Posted by jab1234 View Post
    After reading through this thread, I'm convinced my approach was poorly laid out, could you critique this and let me know adjustments that I can make such as which meals should have carbs.
    I received your email... As I'll be working with you privately, I'll forward my recommendations in your customized template for the coming month.

    Quote Originally Posted by jab1234 View Post
    Also I need to note that prior to my "empty stomach morning cardio", I ingest 5 grams of Glutamine and BCAA's each and then also sip on another 5 grams of BCAAs during the cardio session.
    noted.

    Look out for my email
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  26. #1306
    Indian Muscle is offline New Member
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    Age - 27yrs
    Height - 5.10
    Weight - 176 lbs
    BF% - Around 18%
    Years of lifting - 10yrs (For Fitness)

    Currently on a Test /Deca Cycle.

    This is how my diet looks like:-

    Meal 1 @ 8am - 100 grms Oats, 8 Egg whites & 2whole eggs, 250ml Skim Milk, Calcium & Vitamin caps

    Meal 2 @ 10.15am - 60 grms Oats, 10 Egg whites

    Meal 3 @ 12.30pm - 4 Slices whole Whole wheat bread, 15 ounces Chicken with some cucumbers

    Meal 4 @ 3.30pm - 1 Scoop of ON Whey with 250ml Skim Milk, Almonds

    Meal 5 @ 6pm - 15 Ounces Chicken with some White Potatoes

    8pm to 9.30pm Workout

    Meal 6 @ 9.30pm(Immdtly after workout) - 2 Scoops of Whey, 2 Bananas after 30 minutes 8 egg whites, Whole wheat bread,1tbs Olive oil, BCAA's

    Meal 7 @ 11.30pm -(Before Bed) 500 ml Skim Milk with 1 scoop whey.

    I understand that my diet has lot of Egg whites the reason being i cannot cook Meat at home and hence i eat Chicken only at restaurants. Due to work schedule i can eat Chicken only at the above mentioned timings. This is what i eat through out the week and on weekends i may eat some White Rice as a cheat meal.

    What kind of changes would you suggest? i will try my best to incorporate the changes. Your Time and Help is much appreciated.

  27. #1307
    HeavyL is offline Junior Member
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    Quote Originally Posted by Narkissos View Post
    Will do.




    Noted.



    Have you factored in the fat from the oatmeal and peanut butter here?

    Meal 2- 1 fillet of sol fish/ 1/2 cup rice/ 1 cup veg

    6g/ 37g/ 33g/
    Have you included the carbs from vegetables in your count?


    ( Yes i had accounted for the fat and the carbs in the total amounts)

    I don't see the point of the calisthenics session on top of 4 days of weight-training.

    I like to do that one work out about every week it really hits me harder then all the weights

    Also... you're doing 10-15 minutes of abs in every session?

    I don't see the point of that. You'd be better served doing PWO cardio.

    yea ive been doing abs about 5 or 6 days a week, trying to lean out. will this help..?

    How many grams?



    Too much protein.



    Protein consumption's all over the place.







    Noted.



    What do you mean you crashed?

    no energy felt light headed and real tired.. i believe it is from the lack of carbs

    Firstly, I think your entire routine needs an overhaul.

    It's too random IMO.

    Your current LBM is just about 165 lbs btw.

    Your kcals should be around 2500.

    Carbs should account for at least 100 gr of that total.[/QUOTE]

    after empty stomach cardio hwat should i eat?

  28. #1308
    HeavyL is offline Junior Member
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    and im down to 202. so maybe what im doing is working well.. i just want to maximize the gains

  29. #1309
    paddy155's Avatar
    paddy155 is offline Member
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    Hi Nark. Sorry for the late reply. Here is a quick rundown on the diet.

    27 Y/O
    191 cm
    217 lbs
    Bodyfat % ?

    As I did not know my bodyfat we were going to start me on 10 Kcals per lb of bodyweight. This would mean my daily kcal intake be 2170. I was going to begin with 50 % pro, 30% carb's and 20 % fat. That mean's I need to consume 271g of protein,162g of carbs and 48g of fat.

    I have tryed to space my meals out so that I am waiting no longer than 2hrs between each meal, eat small frequent meals and subtract the kcals from my green's from my daily carb intake. I am a little unsure as to how I should divide my 48g of fat into which meal's.
    So here goes.

    > MEAL 1 (6.00am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 2 (8.00am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 3 (9.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 4 (11.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 5 (12.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 6 (2.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 7 (4.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 8 (5.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    TRAIN 6 PM

    > MEAL 9 (7.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 10 (9.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 11 (10.30am) Pro 25g
    250g eggwhite = 25g pro

    I have still to include 48g of fat into my diet as my food choices are mainly clean. How should I go about dividing my fat intake over my 11 meals ?

    Also,what fat source would you recomend for my diet ? I was thinking of flax oil.

    The supplements you mentioned. How should I go about dosing them over the course of the day ?

    B-complex vitamins
    Chromium polynicotinate
    Egg white protein
    Bromelain + Serrapeptase (especially for anabolic users)
    Fish Oil + lecithin

    Thanks mate. Let me know what you think.
    Last edited by paddy155; 12-15-2009 at 12:37 PM.

  30. #1310
    Hittman is offline New Member
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    Nark,

    I discovered your site (getnarked) yesterday and made up a diet. I print Screened it as I did it mostly in Excel so it is easier than retyping everything.

    I was on a diet (not that great) prior to reading a lot of your posts so this is my new and revised one I would like you to look over. Also, here are a list of the foods I will insert in the "open choice" parts such as "carb source":

    Lean Proteins: Chicken, Fish, Lean Ground Turkey, Smoked Turkey
    Non-Lean Protein: Steaks (Cut off all viable fat) and Meat Loaf (has some sausage in it our it would be lean)

    Carb Source Meal 3 and 5: Brown rice, sweet potato, wheat bread, yams, oatmeal

    Carbs PWO--Have raisins but may use organic strawberry jelly or honey sometimes

    Supplements Currently on: Daily vitamin, L-Arginine, 10 Fish Oil, 2 Vitamin C, Milk Thistle, Green Tea Extract, CLA, and ECA Stack (about to be off, as I used to to jump start diet as appetite control as I was overeating previously)

    Water Intake--200+ ounces

    Exercise:

    Minimum 50 Minutes of walking at 3.0 mph and 6 incline daily. Usually 100 minutes as I do it when I watch TV. (50 minutes than take 5 minutes to refill water, repeat)

    Lifting: Chest/Tri, Legs, Back/Bi, Shoulder, Day or two off, Repeat

    Cardio--3-4 times a week-- Interval Training-- 2min (3.5mph @12 incline) 2 min @ 9mph-- Repeat 7 times (28 minutes)

    Stats:

    21 years old
    6'1.5"
    200 lbs
    ~14.5% BF

    Goals:

    8% by March


    Want to cut now when my diet/exercise and than add more calories to maintain once I reach desired BF.


    Any help is greatly appreciated...

    Thanks
    Attached Thumbnails Attached Thumbnails Free Diet advice by Narkissos &amp; Novastepp: Intro to Performance Nutrition 101-printscreendiet.jpg  

  31. #1311
    csavage0's Avatar
    csavage0 is offline Member
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    Endomorph needing advice from the living legend nark... So I'm starting cutting I have general ideal down bc I have bulked and cut over and over. I'm 250 about 15 percent bf and looking to get to a lean 215-220 without dropping muscle as much as I have in the past. Week one I plan on doing low-mod car high protien low fat taking in about 2500 cal through the day. You think this is too low? Lifting 6 days a week and doing cardio 45 min walk on incline to start out. Please help point me in right direction with all your knowledge Im 22 yo 6ft 1 and 250 plan on cutting for 12 weeks

  32. #1312
    feurion's Avatar
    feurion is offline Junior Member
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    Noob requesting help

    First lemme say thankyou for the information u have posted from which i have learnt alot but i m still a freaking nood when it comes to quality calories . i m gonna post my diet here i know u wanna know my stats so here they r

    height : 5'7''
    weight : 75 kgs
    age: 26
    fat% : 22 Approx


    6:00 am Meal 1 :

    Cow milk+whey protein 1 scoop , 1 cup oats


    9:00 am Meal 2 :

    Whey shake 1 scoop


    11:00 am Meal 3 :

    Whey shake 1 scoop + fruit


    1:00 pm Meal 4 :

    whole brown rice +chicken breast/fish + papaya


    4:00 pm Meal 5:

    Brown rice + whey shake 1 scoop


    6:00 pm Meal 6 :

    Whey shake 1 scoop +fruit


    7:00 pm /8:00 pm :Workout
    pwo Whey shake 1 scoop


    11:00 pm Meal 7:

    chicken breast/fish + salad +papaya



    i know there r lot of shakes i hate eggs alot so if u have ne other source den lemme know


    AND 1 more thing i know i am a complete noob when it comes to dieting so plz help me out here thanks aot man

  33. #1313
    Narkissos's Avatar
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    Quote Originally Posted by Indian Muscle View Post
    Age - 27yrs
    Height - 5.10
    Weight - 176 lbs
    BF% - Around 18%
    Years of lifting - 10yrs (For Fitness)

    Currently on a Test /Deca Cycle.

    This is how my diet looks like:-

    Meal 1 @ 8am - 100 grms Oats, 8 Egg whites & 2whole eggs, 250ml Skim Milk, Calcium & Vitamin caps

    Meal 2 @ 10.15am - 60 grms Oats, 10 Egg whites

    Meal 3 @ 12.30pm - 4 Slices whole Whole wheat bread, 15 ounces Chicken with some cucumbers

    Meal 4 @ 3.30pm - 1 Scoop of ON Whey with 250ml Skim Milk, Almonds

    Meal 5 @ 6pm - 15 Ounces Chicken with some White Potatoes

    8pm to 9.30pm Workout

    Meal 6 @ 9.30pm(Immdtly after workout) - 2 Scoops of Whey, 2 Bananas after 30 minutes 8 egg whites, Whole wheat bread,1tbs Olive oil, BCAA's

    Meal 7 @ 11.30pm -(Before Bed) 500 ml Skim Milk with 1 scoop whey.
    I don't see any macros listed whatsoever... So I'm at a loss as to what you'd like me to suggest exactly.

    Overall it looks like a carbs for someone with bodyfat as high as yours.

    Furthermore, it looks like a lot of protein for someone with LBM as low as yours.

    It would serve you to supply macros, as well as a rationale for your food combination... as well portion sizes.

    Help me, help you.

    Quote Originally Posted by Indian Muscle View Post
    I understand that my diet has lot of Egg whites the reason being i cannot cook Meat at home and hence i eat Chicken only at restaurants.
    Really doesn't matter much.

    I'm curious as to the reason... but it isn't important in the overall scheme of things.

    I'm curious as to what your goals are with the above diet.

    Quote Originally Posted by Indian Muscle View Post
    Due to work schedule i can eat Chicken only at the above mentioned timings. This is what i eat through out the week and on weekends i may eat some White Rice as a cheat meal.
    Why do you 'need' a cheat meal?

    Do you think your diet is hypocaloric?

    Once again: You're 18% BF.

    Tossing in a cheat meal just because you can makes absolutely no sense whatsoever.

    Again... I'm really not sure what your goal is.

    Quote Originally Posted by Indian Muscle View Post
    What kind of changes would you suggest? i will try my best to incorporate the changes. Your Time and Help is much appreciated.
    I really couldn't say.

    I have nothing to go on.

    No goals.

    No macros.

    No info about your training.

    Nothing.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  34. #1314
    Narkissos's Avatar
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    Quote Originally Posted by HeavyL View Post
    ( Yes i had accounted for the fat and the carbs in the total amounts)
    Noted.

    Quote Originally Posted by HeavyL View Post
    I like to do that one work out about every week it really hits me harder then all the weights
    'Harder' in what way?

    Quote Originally Posted by HeavyL View Post
    yea ive been doing abs about 5 or 6 days a week, trying to lean out. will this help..?
    No... as I said, you'd be better off doing cardio.

    Quote Originally Posted by HeavyL View Post
    no energy felt light headed and real tired.. i believe it is from the lack of carbs
    Noted.

    See previous suggestions.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  35. #1315
    Narkissos's Avatar
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    Quote Originally Posted by HeavyL View Post
    and im down to 202.
    At what bodyfat percentage?

    Weight really isn't relevant unless LBM stays relatively the same.


    Quote Originally Posted by HeavyL View Post
    so maybe what im doing is working well.. i just want to maximize the gains
    If what you're doing is working well, I'd suggest you stick with it.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  36. #1316
    Narkissos's Avatar
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    Quote Originally Posted by paddy155 View Post
    Hi Nark. Sorry for the late reply. Here is a quick rundown on the diet.

    27 Y/O
    191 cm
    217 lbs
    Bodyfat % ?

    As I did not know my bodyfat we were going to start me on 10 Kcals per lb of bodyweight. This would mean my daily kcal intake be 2170. I was going to begin with 50 % pro, 30% carb's and 20 % fat. That mean's I need to consume 271g of protein,162g of carbs and 48g of fat.
    Fair enough.

    Quote Originally Posted by paddy155 View Post
    I have tryed to space my meals out so that I am waiting no longer than 2hrs between each meal, eat small frequent meals and subtract the kcals from my green's from my daily carb intake. I am a little unsure as to how I should divide my 48g of fat into which meal's.
    Simple: Spread your fat intake equally across all meals

    Quote Originally Posted by paddy155 View Post
    So here goes.

    > MEAL 1 (6.00am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 2 (8.00am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 3 (9.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 4 (11.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 5 (12.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 6 (2.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 7 (4.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 8 (5.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    TRAIN 6 PM

    > MEAL 9 (7.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 10 (9.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 11 (10.30am) Pro 25g
    250g eggwhite = 25g pro
    Eating that regularly must be a pain in the ass

    I respect the dedication.

    That being said... I'd suggest approximately 5gr supplemental fats w/ each meal.

    Quote Originally Posted by paddy155 View Post
    I have still to include 48g of fat into my diet as my food choices are mainly clean. How should I go about dividing my fat intake over my 11 meals ?
    See previous comment.

    Quote Originally Posted by paddy155 View Post
    Also,what fat source would you recomend for my diet ? I was thinking of flax oil.
    Fish oil caps.
    Lecithin caps.
    Avacado
    Almonds
    Walnuts

    Quote Originally Posted by paddy155 View Post
    The supplements you mentioned. How should I go about dosing them over the course of the day ?

    B-complex vitamins
    1 cap w/ every meal.

    Quote Originally Posted by paddy155 View Post
    Chromium polynicotinate
    400mcg w/ every meal.

    Quote Originally Posted by paddy155 View Post
    Egg white protein
    Where applicable.

    Quote Originally Posted by paddy155 View Post
    Bromelain + Serrapeptase (especially for anabolic users)
    Bromelaine 1000 mg prior to each meal (as your meals are so frequent and numerous... Ordinarily I'd suggest 1500mg every 3 hours).

    Serrapeptase - 1 tab taken thrice per day. (Depending on the dosage per tab you can find available)

    NB: Make sure your serrapeptase has an enteric coating.

    Quote Originally Posted by paddy155 View Post
    Fish Oil + lecithin
    See previous instructions.

    Quote Originally Posted by paddy155 View Post
    Thanks mate. Let me know what you think.
    Np mate.

    All the best.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  37. #1317
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Quote Originally Posted by Hittman View Post
    Nark,

    I discovered your site (getnarked) yesterday and made up a diet. I print Screened it as I did it mostly in Excel so it is easier than retyping everything.

    I was on a diet (not that great) prior to reading a lot of your posts so this is my new and revised one I would like you to look over. Also, here are a list of the foods I will insert in the "open choice" parts such as "carb source":

    Lean Proteins: Chicken, Fish, Lean Ground Turkey, Smoked Turkey
    Non-Lean Protein: Steaks (Cut off all viable fat) and Meat Loaf (has some sausage in it our it would be lean)

    Carb Source Meal 3 and 5: Brown rice, sweet potato, wheat bread, yams, oatmeal

    Carbs PWO--Have raisins but may use organic strawberry jelly or honey sometimes

    Supplements Currently on: Daily vitamin, L-Arginine, 10 Fish Oil, 2 Vitamin C, Milk Thistle, Green Tea Extract, CLA, and ECA Stack (about to be off, as I used to to jump start diet as appetite control as I was overeating previously)

    Water Intake--200+ ounces

    Exercise:

    Minimum 50 Minutes of walking at 3.0 mph and 6 incline daily. Usually 100 minutes as I do it when I watch TV. (50 minutes than take 5 minutes to refill water, repeat)

    Lifting: Chest/Tri, Legs, Back/Bi, Shoulder, Day or two off, Repeat

    Cardio--3-4 times a week-- Interval Training-- 2min (3.5mph @12 incline) 2 min @ 9mph-- Repeat 7 times (28 minutes)

    Stats:

    21 years old
    6'1.5"
    200 lbs
    ~14.5% BF

    Goals:

    8% by March


    Want to cut now when my diet/exercise and than add more calories to maintain once I reach desired BF.


    Any help is greatly appreciated...

    Thanks
    Check your thread on the NarkSide

    You got a couple responses there.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  38. #1318
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    on another note:

    Quote Originally Posted by paddy155 View Post
    > MEAL 1 (6.00am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 2 (8.00am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 3 (9.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 4 (11.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 5 (12.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 6 (2.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 7 (4.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 8 (5.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    TRAIN 6 PM

    > MEAL 9 (7.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 10 (9.30am) Pro 25g, carbs 16g
    250g eggwhite = 25g pro
    75g sweet potatoe = 15g carbs
    50g green bean's = 2g carbs

    > MEAL 11 (10.30am) Pro 25g
    250g eggwhite = 25g pro
    The macros are solid.

    I have a problem however with the lack of variety.

    Fix this... and add in the supplemental fats as suggested in my previous post, and you've got a solid diet plan.

    Doable?
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  39. #1319
    Narkissos's Avatar
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    Quote Originally Posted by csavage0 View Post
    Endomorph needing advice from the living legend nark...
    Thanks for checking in mate.

    Quote Originally Posted by csavage0 View Post
    So I'm starting cutting I have general ideal down bc I have bulked and cut over and over.
    How have you gone about it?

    Give me some history.

    Quote Originally Posted by csavage0 View Post
    I'm 250 about 15 percent bf and looking to get to a lean 215-220 without dropping muscle as much as I have in the past. Week one I plan on doing low-mod car high protien low fat taking in about 2500 cal through the day. You think this is too low?
    Too low?

    Yes.

    I'd put you at least around 3000 calories.

    Quote Originally Posted by csavage0 View Post
    Lifting 6 days a week and doing cardio 45 min walk on incline to start out. Please help point me in right direction with all your knowledge Im 22 yo 6ft 1 and 250 plan on cutting for 12 weeks
    See above.

    Get your sample diet posted here (based on the 3000kcal suggestion)... let's get it tweaked!
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  40. #1320
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    Quote Originally Posted by feurion View Post
    First lemme say thankyou for the information u have posted from which i have learnt alot but i m still a freaking nood when it comes to quality calories .
    np.

    Quote Originally Posted by feurion View Post
    i m gonna post my diet here i know u wanna know my stats so here they r

    height : 5'7''
    weight : 75 kgs
    age: 26
    fat% : 22 Approx


    6:00 am Meal 1 :

    Cow milk+whey protein 1 scoop , 1 cup oats


    9:00 am Meal 2 :

    Whey shake 1 scoop
    ^^Incomplete meal.

    Quote Originally Posted by feurion View Post
    11:00 am Meal 3 :

    Whey shake 1 scoop + fruit


    1:00 pm Meal 4 :

    whole brown rice +chicken breast/fish + papaya


    4:00 pm Meal 5:

    Brown rice + whey shake 1 scoop


    6:00 pm Meal 6 :

    Whey shake 1 scoop +fruit


    7:00 pm /8:00 pm :Workout
    pwo Whey shake 1 scoop


    11:00 pm Meal 7:

    chicken breast/fish + salad +papaya


    i know there r lot of shakes i hate eggs alot so if u have ne other source den lemme know
    Ordinarily, I don't have a big issue with shakes... but there're just too many listed here man.

    Hit me with a PM so i can hit you with some reading material.

    Holla
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

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