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

[t-gunz]

can i be your client :P

[dmitryone]

Hi Nark. Please can you check my new diet. It took me a lot of time to make it. I know for you it will be much easier but before I become your customer can you sagest anything for now. Thank you.

Looking to start this cutting diet:

Stats:

Age:35
Height: 5'8 (178cm)
Weight: 185lb (84kg)
BF: 20%
BMR (K&M method): 1822
TDEE (Mod. Active): 2824

Training: Off and on for 6 years. Serious last 1. Very serious last 2 month
cardio -45min (120-130 heart rate) 4days morning, empty stomak
Tuesd - workout. no cardio
Sat - workout. no cardio

Meal 1. 9:00am Pro/Carb/Fat/Cal

1cup(250g) 8 egg whites + 1 whole eggs(omega-3 eggs) 34g/0g/5g/181
1/2cup (60g) oats 8g/40g/4g/228

Totall:42g/40g/9g/409kcal

Meal 2. 11:30am Pro/Carb/Fat/Cal

1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28

Totall:38g/5g/5g/226kcal

Meal 3. 2:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28

Totall:48g/27g/7g/363kcal

Meal 4. 4:30pm Pro/Carb/Fat/Cal

1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28

Totall:38g/5g/5g/226kcal

Meal 5. 7:00pm Pro/Carb/Fat/Cal

8 oz. Beef lean steak 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28

Totall:48g/27g/7g/363kcal

Meal 6. 9:30pm Pro/Carb/Fat/Cal

8 oz. Tilapia 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
100g brown rice cooked 2/22/1/105

Totall:50g/27g/5g/353kcal


Meal 7. 12:00pm Pro/Carb/Fat/Cal

Casein shake 23g/4g/1g/117
1Tbsp Flax Seed Oil(Udo's Chois oil) 0g/0g/15g/135

Totall:23g/4g/16g/252kcal


All Totall: 287/135/54/ 2174 kCal


I will cycle some of the foods in this diet. They are roughly the same for macros but

will be accounted for.

The lean proteins will by cycled between chicken breast, tuna, tilapia, extra lean

round steak, egg whites, extra lean ground turkey, and shrimp.

Carbs will be between oats, brown rice, and sweet potatoes.

Fats will be between flax, nuts (almonds, unsalted peanuts), olive oil, and natty P.B.

Fibrous veggies will usually be broccoli.

[Narkissos]

Thank you sir

That's what I'm here for.

I did not get the email, i will stick to this current diet i have for about two weeks until i gain enough posts to get pms, I will hear from you then man.

Did you check your spam folder?

At any rate, you currently have 26 posts, so I'll PM you some reading material tonight.

btw: How's the diet currently working?

[Narkissos]

can i be your client :P

^^says one of my clients

lol... You're crazy man

btw: It's Monday where you are right now right? Are you feeling well enough to train today?

[Narkissos]

Hi Nark. Please can you check my new diet. It took me a lot of time to make it. I know for you it will be much easier but before I become your customer can you sagest anything for now. Thank you.

Np mate

Looking to start this cutting diet:

Stats:

Age:35
Height: 5'8 (178cm)
Weight: 185lb (84kg)
BF: 20%
BMR (K&M method): 1822
TDEE (Mod. Active): 2824

Noted.

Your BF% btw... How was it tested?

Training: Off and on for 6 years. Serious last 1. Very serious last 2 month

Gotcha.

cardio -45min (120-130 heart rate) 4days morning, empty stomak
Tuesd - workout. no cardio
Sat - workout. no cardio

You're only training with weights twice per week?

Why is that?

Meal 1. 9:00am Pro/Carb/Fat/Cal

1cup(250g) 8 egg whites + 1 whole eggs(omega-3 eggs) 34g/0g/5g/181
1/2cup (60g) oats 8g/40g/4g/228

Totall:42g/40g/9g/409kcal

Meal 2. 11:30am Pro/Carb/Fat/Cal

1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28

Totall:38g/5g/5g/226kcal

Meal 3. 2:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28

Totall:48g/27g/7g/363kcal

Meal 4. 4:30pm Pro/Carb/Fat/Cal

1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28

Totall:38g/5g/5g/226kcal

Meal 5. 7:00pm Pro/Carb/Fat/Cal

8 oz. Beef lean steak 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28

Totall:48g/27g/7g/363kcal

Meal 6. 9:30pm Pro/Carb/Fat/Cal

8 oz. Tilapia 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
100g brown rice cooked 2/22/1/105

Totall:50g/27g/5g/353kcal


Meal 7. 12:00pm Pro/Carb/Fat/Cal

Casein shake 23g/4g/1g/117
1Tbsp Flax Seed Oil(Udo's Chois oil) 0g/0g/15g/135

Totall:23g/4g/16g/252kcal

Overall I can't find much fault with the diet. It's well thought out. It should be adequate for the time being.

All Totall: 287/135/54/ 2174 kCal

Great.

I will cycle some of the foods in this diet. They are roughly the same for macros but

will be accounted for.

Solid.

The lean proteins will by cycled between chicken breast, tuna, tilapia, extra lean

round steak, egg whites, extra lean ground turkey, and shrimp.

Nice choices

Carbs will be between oats, brown rice, and sweet potatoes.

Not bad.

Fats will be between flax, nuts (almonds, unsalted peanuts), olive oil, and natty P.B.

Fibrous veggies will usually be broccoli.

Solid.

You've put a lot of thought into this diet, and it shows.

I really appreciate you posting it on the thread as I'm sure newer members can benefit from it.

[Narkissos]

Random health tid-bit:

Butter Leads to Lower Blood Fats Than Olive Oil, Study Finds



(Feb. 10, 2010) — High blood fat levels normally raise the cholesterol values in the blood, which in turn elevates the risk of atherosclerosis and heart attack. Now a new study from Lund University in Sweden shows that butter leads to considerably less elevation of blood fats after a meal compared with olive oil and a new type of canola and flaxseed oil. The difference was stronger in men than in women.
------------------
The main explanation for the relatively low increase of blood fat levels with butter is that about 20 percent of the fat in butter consists of short and medium-length fatty acids. These are used directly as energy and therefore never affect the blood fat level to any great extent. Health care uses these fatty acids with patients who have difficulty taking up nutrition -- in other words, they are good fatty acids.

"A further explanation, which we are speculating about, is that intestinal cells prefer to store butter fat rather than long-chain fatty acids from vegetable oils. However, butter leads to a slightly higher content of free fatty acids in the blood, which is a burden on the body," explains Julia Svensson, a doctoral candidate in Biotechnology and Nutrition at Lund University.

The greater difference in men is due to, among other things, hormones, the size of fat stores, and fundamental differences in metabolism between men and women, which was previously known. This situation complicates the testing of women, since they need to be tested during the same period in the menstruation cycle each time in order to yield reliable results.

"The findings provide a more nuanced picture of various dietary fats. Olive oil has been studied very thoroughly, and its benefits are often extolled. The fact that butter raises blood cholesterol in the long term is well known, whereas its short-term effects are not as well investigated. Olive oil is good, to be sure, but our findings indicate that different food fats can have different advantages," emphasizes Julia Svensson.

"Finally, all fats have high energy content, and if you don't burn what you ingest, your weight will go up, as will your risk of developing diseases in the long run," she reminds us.

Here's how the test was done: 19 women and 28 men participated in the study. Each individual ate three test meals containing canola-flaxseed oil, butter, or olive oil. The day before the test they had to fast after 9 p.m. The following morning a fasting blood sample was drawn to check their health status and all blood fats. The test meal consisted of the test fat mixed into hot cream of wheat, 1.5-% milk, blackberry jam, and a slice of bread with ham. The meal contained 35 g of test fat and about 810 Kcal. Blood samples were then drawn 1, 3, 5, and 7 h after the meal, and all blood fats were analyzed. The participants fasted during the day.

Source: http://www.sciencedaily.com/releases...0209124352.htm

[Pro-Natural Science]

I hate butter lol.

[Pro-Natural Science]

Hey nark how do you feel about sprouted pasta? Just had some with grilled chicken for a treat.....damn tasty!

[bjpennnn]

hey bud i had a question for you, I am want to hit about 8% or lower bf. How hard do you feel like it is to maintain the body fat percetnge year round. if you have a solid diet and workout routine obvious that helps. Is my goal unrealistic. I just want to walk around at 8%.

[jackd1509]

greeeeeat stuff guys, thanks so much!

[YoungGunsNY]

Hi, I'm:
Age - 19
Height - 6'0
Weight - 207
BMR - 2140
TDEE - 3317
BF - 14-16% guess though...I could submit pics..

Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0

Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1

Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0

Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10

Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 6 7:00
Steak (8oz.) – 400/70/0/12
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0
Pomegranate juice (4oz.) – 75/0/18/0

Meal 7 8:30 [pre-workout]
Wheybolic protein shake – 280/60/7/1

Meal 8 10:15 [post-workout]
Wheybolic protein shake – 280/60/7/1
Natural peanut butter (2tbsp.) – 200/7/6/17

Meal 9 1:00
Carnivore protein shake – 220/46/12/0
Activia yogurt – 110/5/19/2

Total – 3670/499/242/72

Also – I consume 2155mg sodium/1275mg cholesterol/34mg fiber
I eat my eggs with hot sauce
*I marinate my chicken (need some flavor & juice there man)
My broccoli & mixed vegetables are sautéed with a lot of garlic
I eat my sweet potato with about 3 tablespoons of light butter & cinnamon
All my shakes are with water

What should I do differently for non-workout days? According to my new workout, I only workout 4 days a week and in some weeks only 3 times a week. Since I’m not having a pre/post workout shake on non-workout days – I figured that I should maybe throw in a tuna meal with broccoli. Also, I can’t afford a steak everyday of the week - so I figure that on my non-workout days – I’ll substitute the steak for chicken.

Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0

Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1

Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0

Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10

Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 6 7:00
Chicken (8oz.) – 240/48/0/3
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0

Meal 9 9:30
Tuna (2cans) – 388/84/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 8 1:00
Carnivore protein shake – 220/46/12/0

Total – 3953/435/202/45

^Guessing I should lower my carbs? Where?

By the way - I know that I'm having 5 shakes a day - may be too many.. but I feel that they are like my supplements - since the carnivore is a shake based on beef protein w/beef creatine.. the wheybolic contains many amino groups and essentials .. nd the nitro-core consists of 10 different protein groups.. granted though - these shakes are expen$ive

[Narkissos]

I hate butter lol.

Hey nark how do you feel about sprouted pasta? Just had some with grilled chicken for a treat.....damn tasty!

I've never had it to be honest...but it looks sound.

Most products by this company are pretty effing awesome

[Narkissos]

hey bud i had a question for you, I am want to hit about 8% or lower bf. How hard do you feel like it is to maintain the body fat percetnge year round. if you have a solid diet and workout routine obvious that helps. Is my goal unrealistic. I just want to walk around at 8%.

It isn't insanely hard IMO... getting there is the hardest part IMO.

Before I get blasted for making what could be perceived as a blanket statement, let say that personally I usually walk around between 8-10%... and I don't do cardio. I'd say I was a fatboy growing up. So, IMO, it's very doable.

(Right now i'm not at 10%... but that's a different discussion though)

How well do you deal with stress?

And how are your time-management skills?

[Narkissos]

Hi, I'm:
Age - 19
Height - 6'0
Weight - 207
BMR - 2140
TDEE - 3317
BF - 14-16% guess though...I could submit pics..

Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0

Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1

Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0

Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10

Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 6 7:00
Steak (8oz.) – 400/70/0/12
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0
Pomegranate juice (4oz.) – 75/0/18/0

Meal 7 8:30 [pre-workout]
Wheybolic protein shake – 280/60/7/1

Meal 8 10:15 [post-workout]
Wheybolic protein shake – 280/60/7/1
Natural peanut butter (2tbsp.) – 200/7/6/17

Meal 9 1:00
Carnivore protein shake – 220/46/12/0
Activia yogurt – 110/5/19/2

Total – 3670/499/242/72

Also – I consume 2155mg sodium/1275mg cholesterol/34mg fiber
I eat my eggs with hot sauce
*I marinate my chicken (need some flavor & juice there man)
My broccoli & mixed vegetables are sautéed with a lot of garlic
I eat my sweet potato with about 3 tablespoons of light butter & cinnamon
All my shakes are with water

What should I do differently for non-workout days? According to my new workout, I only workout 4 days a week and in some weeks only 3 times a week. Since I’m not having a pre/post workout shake on non-workout days – I figured that I should maybe throw in a tuna meal with broccoli. Also, I can’t afford a steak everyday of the week - so I figure that on my non-workout days – I’ll substitute the steak for chicken.

Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0

Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1

Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0

Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10

Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 6 7:00
Chicken (8oz.) – 240/48/0/3
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0

Meal 9 9:30
Tuna (2cans) – 388/84/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 8 1:00
Carnivore protein shake – 220/46/12/0

Total – 3953/435/202/45

^Guessing I should lower my carbs? Where?

By the way - I know that I'm having 5 shakes a day - may be too many.. but I feel that they are like my supplements - since the carnivore is a shake based on beef protein w/beef creatine.. the wheybolic contains many amino groups and essentials .. nd the nitro-core consists of 10 different protein groups.. granted though - these shakes are expen$ive

I see you've posted this on my forum as well. As I already responded over there, I'll just continue to respond there.

BUMP for additional diet questions.

[Swifto]

How do you find chromium, when compared to ALA and vanadium as a GDA?

[Narkissos]

How do you find chromium, when compared to ALA and vanadium as a GDA?

I find chromium (polynicotinate w/ preference) to be superior to ALA. Vanadium is also effective... but there are concerns w/ regard to its toxicity which cannot be absolutely dismissed IMO.

To date, I've seen no toxicity reports on chromium polynicotinate... and only one of significance w/ regard to chromium picolinate (and THAT animal study used an INSANE amount of chromium per kg).

While chromium is a mainstay for myself and my clients, I do believe a combination of GDAs to be more effective than any one GDA... so I often make suggestions where that is concerned.

Of the 3 mentioned above, I'd say that a low dose of vanadium + a relatively moderate dose of chromium, is superior to either one taken alone.

However, I'm not comfortable suggesting the long-term use of vanadium... as per my statements above.

Chromium however, I use year-round.

[stockton11203]

Nark i just want to say thanks for all your help. Ive been checking out this post for 3 months now and in that time ive seen my biggest changes yet.

current weight 160lbs. 7% bf. 149 lbm
goals= 185lbs +/- 7%bf
maintenance= 2350 kcal
on days 2750 kcal
reload days 3100 kcal
Im stil trying to get these numbers dialed in but i think im close. Im an automotive tech and am on my feet all day. I lift 5 times a week for 1 hour and 45 min cardio afterwards


meal 1 730am
3 egg whites 1 whole egg 121cal 17/2/5
1/2 cup oates 155cal 5/27/3
276cal 22/29/5

meal 2 930
2 cups whole wheat pasta and buffalo
408cal 43/32/12

meal 3 1100
5oz chicken breast 196cal 40/0/4
1 cup brown rice 155 5/27/3
351cal 45/27/7

meal 4 12:45
cottage cheese 95cal 11/6/3
1/2 cup oats 155cal 5/27/3
250cal 16/33/6

meal 5 2:30
4oz potato 147cal 4/26/3
5oz chicken 196cal 40/0/4
343cal 44/26/7

meal 6 5:00
2 cups broccoli 36cal 3/6/0
5oz steak 268cal 40/0/12
1 cup brown rice 155 5/27/3
459cal 48/33/15

workout 6:30


8:15 pwo drink
361cal 36/52/1


10:00
casein shake and udos oi
200cal 23/0/12

2621 kcal 277/232/65

This has been a typical day for me for the past 3 months and ive seen awesome changes but im sure there is room for improvement. I wish someone would have told me 24 months ago that diet is where its at. Thanks for your help in advance.

[Focusmen]

Nark i just want to say thanks for all your help. Ive been checking out this post for 3 months now and in that time ive seen my biggest changes yet.

current weight 160lbs. 7% bf. 149 lbm
goals= 185lbs +/- 7%bf
maintenance= 2350 kcal
on days 2750 kcal
reload days 3100 kcal
Im stil trying to get these numbers dialed in but i think im close. Im an automotive tech and am on my feet all day. I lift 5 times a week for 1 hour and 45 min cardio afterwards


meal 1 730am
3 egg whites 1 whole egg 121cal 17/2/5
1/2 cup oates 155cal 5/27/3
276cal 22/29/5

meal 2 930
2 cups whole wheat pasta and buffalo
408cal 43/32/12

meal 3 1100
5oz chicken breast 196cal 40/0/4
1 cup brown rice 155 5/27/3
351cal 45/27/7

meal 4 12:45
cottage cheese 95cal 11/6/3
1/2 cup oats 155cal 5/27/3
250cal 16/33/6

meal 5 2:30
4oz potato 147cal 4/26/3
5oz chicken 196cal 40/0/4
343cal 44/26/7

meal 6 5:00
2 cups broccoli 36cal 3/6/0
5oz steak 268cal 40/0/12
1 cup brown rice 155 5/27/3
459cal 48/33/15

workout 6:30


8:15 pwo drink
361cal 36/52/1


10:00
casein shake and udos oi
200cal 23/0/12

2621 kcal 277/232/65

This has been a typical day for me for the past 3 months and ive seen awesome changes but im sure there is room for improvement. I wish someone would have told me 24 months ago that diet is where its at. Thanks for your help in advance.

wow your gonna get fat.lol

[novastepp]

Nark i just want to say thanks for all your help. Ive been checking out this post for 3 months now and in that time ive seen my biggest changes yet.

current weight 160lbs. 7% bf. 149 lbm
goals= 185lbs +/- 7%bf
maintenance= 2350 kcal
on days 2750 kcal
reload days 3100 kcal
Im stil trying to get these numbers dialed in but i think im close. Im an automotive tech and am on my feet all day. I lift 5 times a week for 1 hour and 45 min cardio afterwards


meal 1 730am
3 egg whites 1 whole egg 121cal 17/2/5 +2 more whole eggs, done be afraid of eggs
1/2 cup oates 155cal 5/27/3
276cal 22/29/5

meal 2 930
2 cups whole wheat pasta and buffalo
408cal 43/32/12

meal 3 1100
5oz chicken breast 196cal 40/0/4
1 cup brown rice 155 5/27/3
351cal 45/27/7

meal 4 12:45
cottage cheese 95cal 11/6/3 double your allotted cottage cheese amount, the casein keeps you sustained.
1/2 cup oats 155cal 5/27/3
250cal 16/33/6

meal 5 2:30
4oz potato 147cal 4/26/3
5oz chicken 196cal 40/0/4
343cal 44/26/7

truth be told this is a damn near perfect meal. If I were you I would take your daily calorie needs (say 3000) split that up into 6 (500 cals) or 7 (430 cals) meals and create meals that keep that number consistent throughout the day.

meal 6 5:00
2 cups broccoli 36cal 3/6/0
5oz steak 268cal 40/0/12 personally, i would up the amount of steak a little.
1 cup brown rice 155 5/27/3
459cal 48/33/15

As long as your body works well with grains, this meal and its caloric numbers are a great fit for your needs.

workout 6:30


8:15 pwo drink
361cal 36/52/1


10:00
casein shake and udos oi
200cal 23/0/12

2621 kcal 277/232/65

I would split your meals up by at least 2.5 hours if you can. Although your caloric numbers may be a little low, you don't need to add more all at once.

This has been a typical day for me for the past 3 months and ive seen awesome changes but im sure there is room for improvement. I wish someone would have told me 24 months ago that diet is where its at. Thanks for your help in advance.

Using the Katch McArdle formula to figure your BMR I find it to be 1830.
Factoring in the activity multiplier I would use 1.55 or 1.725 giving you a range from 2745-3157 respectively.

So it seems that you are coming up a little short in your daily calorie requirements.

I have bolded some recommendations as to where a few more calories can be added. Overall though, your diet looks very clean and conducive.

Splitting up your meals as I mentioned above would also give you these macro needs; @ 3000 cals for reference:

~330g protein (55g a meal -including your "pwo drink")
~330g carbs (55g a meal -including your "pwo drink")
~40-50g fat (5g a meal -not including your "pwo drink")

You could shoot for those numbers as averages to help you create a more caloric-ally equal diet.

[Narkissos]

A poster asks:

Nark... I see you consume raw eggs. How do you NOT have a biotin deficiency?

I do *not* believe a biotin deficiency is possible unless:

-said individual was using raw egg [whites] as their sole source of protein.

-said individual's diet was low in the following foods:

• chard
• tomatoes
• romaine lettuce
• carrots
• almonds
• onions
• cabbage
• cucumber
• cauliflower
• goat's milk
• cow's milk
• raspberries
• strawberries
• halibut
• oats
• walnuts

-said individual was also using antibiotics

This is one argument against raw egg consumption which references this study:

Boas MA. The Effect of Desiccation upon the Nutritive Properties of Egg-white. Biochem J. 1927;21(3):712-724.1.

^^This old-assed study, where massive amounts of raw egg whites were fed to rats.

I do not believe this is applicable or admissible for our purposes.


1. There are (as shown above) a shit-tonne of foods which are high in biotin.

2. Our daily requirement for this nutrient is low.

3. Nobody here is likely to spend all day ONLY sucking down raw eggwhites.


So it's pretty tiresome to read the same conclusion repeatedly.

Me, I ingest probably 15 raw whole eggs per day.

People w/ food allergies (even to cooked egg protein), tend not to have issues with raw eggs.

I toss 5 whole eggs in my shaker bottle w/ cinnamon and a cup of hemp milk or soy milk... shake it, and chug it.

Great meal replacement.


Another sidenote:

The whole egg is a balanced food.

Egg yolks contain more than enough biotin... rendering any lost to an avidin-biotin bond inconsequential.

[Narkissos]

wow your gonna get fat.lol

What?

Using the Katch McArdle formula to figure your BMR I find it to be 1830.
Factoring in the activity multiplier I would use 1.55 or 1.725 giving you a range from 2745-3157 respectively.

So it seems that you are coming up a little short in your daily calorie requirements.

I have bolded some recommendations as to where a few more calories can be added. Overall though, your diet looks very clean and conducive.

Splitting up your meals as I mentioned above would also give you these macro needs; @ 3000 cals for reference:

~330g protein (55g a meal -including your "pwo drink")
~330g carbs (55g a meal -including your "pwo drink")
~40-50g fat (5g a meal -not including your "pwo drink")

You could shoot for those numbers as averages to help you create a more caloric-ally equal diet.

Good to see you back Nova. It's been a long time

[cue_artist]

Hey Nark + Nova
Can you plz take a look at my diet and check if im on the right track ...

Should i decrease or increase my food untake ? Im currently 500 cals less than my tdee
I also want to know how much cals should i decrease on my non-working day ? Keep in mind cardio is done every single day 2x/day
morning session is 1 hour and evening session is 45 mins .

currently doing a 40/40/20 split

Age:21
Height: 5'7 (175cm)
Weight: 207lb (94kg)
BF: ~18% maybee lower
BMR (Harris-Benedict method): 2086
TDEE (using 1.725 multiplier): 3598

Goal: reach 10 % body fat

I train 2 times a day: 5:00 am - 6:00 am ( 1 hour cardio everyday)
1:30 pm - 3:15 pm (50 min weight training + 45 cardio)

wieght training is done only 5 days a week.
Cardio is done every single day 2x/day ( am cardio for 1 hour , evening cardio for 45 mins )

Diet :

Meal 1
6:30 am:
7 egg whites + 2 whole eggs + 80g oats+ 2 fish oil
571 cals , 16 g fat, 56 g carb, 49.1 g protein


Meal 2
9:30 am:
1 can of tuna , 1 cup of broccoli, 250 g sweet potato, 2 fish oil
460.5 cals, 5 g fat, 63 g carb, 43.7 g protein

Meal3
12:30 pm:
1 chicken breast + 66 g raw brown rice+1 cup broccoli + 2 fish oil
499.5 cals, 8.6 g fat, 56.1 g carb, 47.5 g protein

1:30 Gym

3:30 pm: PWO
1 scoop whey + 80 g oats
427 cals , 6 g fat ,57.6 g carbs, 36.8 g protein


Meal 4
4:30 pm:
3 egg whites + 2 whole eggs +1 cup of broccoli+ 2 fish oils
225 cals, 11.2 g fats, 5.8 g carbs, 27.7 g protein


Meal 5
7:30 pm:
1 chicken breast + 66 g raw brown rice+1 cup broccoli + 2 fish oil
469.5 cals, 8.3 g fat, 50.3g carb, 45g protein

Meal 6
10:30 pm:
1 can of tuna + 1 table spoon olive oil
281.5 cals, 15.1 g fat, 0 carb , 35.7 g protein

I also consume 10 tablets of optimum nutrition 2222 Amino tablets ( 10 cal each , 2 gram of protein per tablet) 100 cal, 0 fat, 0 carb , 20 protein

Totals: 3017 cals, 67.1 g fat, 290.6 g carbs, 302.1 g protein

Thanks in advance
cue

[CageFX413^FAA]

hey can you help me out im starting my third cycle my second one done right lol can i be a new client ???? people say alot of good things about you and i been reading and it seems like you know your stuff can you help a bro out.....
age-21
height-5''7
weight-172
bodyfat-12%
pretty active gym 5 days a week with mma training
goals-put on muscle with minimal bodyfat but don't mind
if you need to know anything else let me know look forward to see what youcome up thanks in aadvance brotha

[ferocious bubble]

Thanks for this thread

Ok, so I need assistance on the protein-carb-fat ratio.

I know that there isn't a magic ratio or anything but as of right now, my diet is 49% protein, 33% carbs, and 19% fat, with 3000 calories.

What should I change? More carbs right?

[im9boss]

some diet help needed. mainly about carbs. this is for a cutting diet.
age: 26
height: 6ft
weight: 190
bf%: 10-11%
lifting experience: 10 years
activity level: very active (1hr and 1/2 - 2hrs with weights - 6days/wk + 45min cardio 5 days/wk)

both my cardio and weight training are early in the day. so besides my post workout meal, i have 2 meals after that. these meals include 8-9oz. of protein (chicken breast, lean ground beef, fish) and 3/4-1cup of vegetables. do i need to add carbs to these meals? all my carbs come early in the day, pre workout, and only my post workout meal. so yea my main question, do i need to add carbs to my last 2 meals of the day considering my training is early in the day. what kind of carbs? ( already includes vegetables) oh and i do have about 2 servings of fruit during this time, usually an orange. and about how much total carbs/day should i be aiming for ? thanks

[almard]

Man, I get sick of meal frequency and shakes....I 'm thinking to have only 4 bigger meals aday, every 5 hours, so what do you think?

I always hear that you may get fat or not able to gain muslce, if you don't eat more frequency?..........I'm always in offseason mode

[Swifto]

A poster asks:



I do *not* believe a biotin deficiency is possible unless:

-said individual was using raw egg [whites] as their sole source of protein.

-said individual's diet was low in the following foods:

• chard
• tomatoes
• romaine lettuce
• carrots
• almonds
• onions
• cabbage
• cucumber
• cauliflower
• goat's milk
• cow's milk
• raspberries
• strawberries
• halibut
• oats
• walnuts

-said individual was also using antibiotics

This is one argument against raw egg consumption which references this study:

Boas MA. The Effect of Desiccation upon the Nutritive Properties of Egg-white. Biochem J. 1927;21(3):712-724.1.

^^This old-assed study, where massive amounts of raw egg whites were fed to rats.

I do not believe this is applicable or admissible for our purposes.


1. There are (as shown above) a shit-tonne of foods which are high in biotin.

2. Our daily requirement for this nutrient is low.

3. Nobody here is likely to spend all day ONLY sucking down raw eggwhites.


So it's pretty tiresome to read the same conclusion repeatedly.

Me, I ingest probably 15 raw whole eggs per day.

People w/ food allergies (even to cooked egg protein), tend not to have issues with raw eggs.

I toss 5 whole eggs in my shaker bottle w/ cinnamon and a cup of hemp milk or soy milk... shake it, and chug it.

Great meal replacement.


Another sidenote:

The whole egg is a balanced food.

Egg yolks contain more than enough biotin... rendering any lost to an avidin-biotin bond inconsequential.

What about the argument of cooked eggs being more bioavailable/digestable than raw eggs?

[cmc2005]

I am 23 yrs old, 5'8, 152pds with 15% body fat. My needed calorie intake just to 'maintain' is 3,150 calories (very active lifestyle). My goal is to stay around 15% body fat (or just a tad bit lower) and get to 190pds solid. I guess I will need a 'bulk' diet?

Let me add, I will soon be taking my first steroid cycle which I am going to go Ronnie Rowlands way with his "Slingshot" cycling.

I will take Test-e 500mgs a week for 8 weeks, reduce the dosage to 250mgs a week for weeks 9 and 10, and then "reload" on weeks 11-18 with again Test-e at 500mgs AND Deca at 400mgs. After week 18 I will then "deload" by only taking test-e at 250mgs for weeks 19 & 20. Then will PCT weeks 21-23.

I hope I havn't lost you I'm just trying to be precise as possible.

ALSO I should add, I will be working out within 50 minutes of waking up and approx. 30min AFTER my 1st meal of the day.

Wake up- 3am

??Eat 1st meal (40 min before workout)- 315

Drink NO xplode- 355

In gym working out- 405

Finish workout (drink cellmass)- 515

40gm Whey- 535

??Small meal before I start work- 615


I will not be able to have another meal between 615 and 12 because of work demands, so I just consume a 30gm protein bar here around 945 am.

I am in need of dire help BEFORE I start my cycle. I REFUSE to start cycle if I don't first get expert advise on my diet.

Sooo I guess my question/ questions for you guys are:
1. How many total calories should I be striving for to reach my goal and the macros?
2. What would be a good but yet small breakfast I can have without feeling to full since I will be in the gym less than 45 minutes after consuming?
3. And what should I have at lunch at 12pm?

Thank you guys in advance and I'm sorry for such newb questions

[Narkissos]

I'm back... will address the couple of new questions while getting my pwo meal.

[Swifto]

So...

[Narkissos]

So...

Been busy... as per usual.

As to your question:

What about the argument of cooked eggs being more bioavailable/digestable than raw eggs?

Firstly... Raw eggs are, IMO, as digestible as cooked eggs ...if not more so... as the closer a food is to a liquid/homogenized state, the easier it is digested/assimilated. Some practitioners, namely those opposed to raw food diets, disagree[1]. You'll find arguments on both sides of the fence. Who knows who's more right?

Secondly, they are less likely to cause food allergies. Hell, even in individuals who are proven to be allergic to cooked proteins, naturopaths have shown that the raw version may not elicit an allergen response.

Is is important to note that we are the *only* animal on the planet that cooks our proteins. Ironically, we're the only animal on the planet (not counting animals we've domesticated) suffering from obesity, metabolic syndrome, food allergies, and innumerable other diet-related issues.

Anyway... I've digressed.

Moving on:: Bioavailability was addressed in a preceding post.

Digestibility is subjective.

Cooking increases the digestibility of some foods, while decreasing the digestibility of other.

Grain proteins, for example, see increased digestibility from soaking, germination and cooking... the latter depending on the duration of cooking and the amount of heat used. I allude to heat and duration as they two factors can also decrease digestibility[2][3][4][5].

The same can be observed w/ animal proteins to a degree. Seidler [1987] showed that fish cooked for just 10 minutes showed decrease protein digestibility. Cooking in oil showed a significant decrease in amino acid content[5]. As I seldom hear about posters on these fitness message boards soft-boiling their eggs (as opposed to hard boiling 'em)... or poaching 'em as opposed to frying/scrambling the hell out of 'em, the likelihood is, each of you is over-cooking your protein.

So, to be honest, the argument is moot.

Bottom line? There is no real argument against the inclusion of raw eggwhites in one's diet... particularly where said food isn't used as a standalone.

If you prefer to chug some pasteurized eggwhites, and chew on a baked potato afterward, I don't see that being any less productive of a meal than a slab of fish and rice... regardless of how a poster argues it.

Hope this answers your question.


References:

1. Rachel N. Carmody; Richard W. Wrangham. The energetic significance of cooking. Journal of Human Evolution (October 2009), 57 (4), pg. 379-391

2. Bach Knudsen KE, et al. (1988) "Effect of cooking, pH and polyphenol level on carbohydrate composition and nutritional quality of a sorghum (Sorghum bicolor (L.) Moench) food, ugali." Br J Nutr, vol. 59, no. 1 (Jan.), pp. 31-47.


3. Ejeta G, et al. (1987) "In vitro digestibility and amino acid composition of pearl millet (Pennisetum typhoides) and other cereals." Proc Natl Acad Sci U.S.A., vol. 84, no. 17 (Sept.), pp. 6016-6019

4. Oste RE (1996) "Digestibility of processed food protein." Adv Exp Med Biol, vol. 289,pp. 371-388. Review.

5. Seidler T (1987) "Effects of additives and thermal treatment on the content of nitrogen compounds and the nutritive value of hake meat." Die Nahrung, vol. 31, no. 10, pp. 959-970.

[Swifto]

Thanks Nark.

I have read guru's like Lyle state its around 65% and the digestability and BV goes up after cooking. Cooked is 90-95%.

If you havent seen this, it may prove intresting. (ileostomy patients, I know...)



J Nutr. 1998 Oct;128(10):1716-22.Click here to read Links

Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques.
* Evenepoel P,
* Geypens B,
* Luypaerts A,
* Hiele M,
* Ghoos Y,
* Rutgeerts P.

Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium.

Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 +/- 0.8 and 51.3 +/- 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein.

PMID: 9772141 [PubMed - indexed for MEDLINE]


Am J Physiol. 1999 Nov;277(5 Pt 1):G935-43.Click here to read Links

Amount and fate of egg protein escaping assimilation in the small intestine of humans.
* Evenepoel P,
* Claus D,
* Geypens B,
* Hiele M,
* Geboes K,
* Rutgeerts P,
* Ghoos Y.

Department of Medicine, Division of Gastroenterology, Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Louvain, Belgium.

Studies attempting to evaluate protein assimilation in humans have hitherto relied on either ileostomy subjects or intubation techniques. The availability of stable isotope-labeled protein allowed us to determine the amount and fate of dietary protein escaping digestion and absorption in the small intestine of healthy volunteers using noninvasive tracer techniques. Ten healthy volunteers were studied once after ingestion of a cooked test meal, consisting of 25 g of (13)C-, (15)N-, and (2)H-labeled egg protein, and once after ingestion of the same but raw meal. Amounts of 5.73% and 35.10% (P < 0.005) of cooked and raw test meal, respectively, escaped digestion and absorption in the small intestine. A significantly higher percentage of the malabsorbed raw egg protein was recovered in urine as fermentation metabolites. These results 1) confirm that substantial amounts of even easily digestible proteins may escape assimilation in healthy volunteers and 2) further support the hypothesis that the metabolic fate of protein in the colon is affected by the amount of protein made available.

PMID: 10564098 [PubMed - indexed for MEDLINE]



I do use raw eggs but keep them whole. I tend to use them (raw) as a PWO shake or meal replacement with oats and some sort of flavouring.

[Narkissos]

Thanks Nark.

I have read guru's like Lyle state its around 65% and the digestability and BV goes up after cooking. Cooked is 90-95%.

If you havent seen this, it may prove intresting. (ileostomy patients, I know...)



J Nutr. 1998 Oct;128(10):1716-22.Click here to read Links

Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques.
* Evenepoel P,
* Geypens B,
* Luypaerts A,
* Hiele M,
* Ghoos Y,
* Rutgeerts P.

Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium.

Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 +/- 0.8 and 51.3 +/- 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein.

PMID: 9772141 [PubMed - indexed for MEDLINE]


Am J Physiol. 1999 Nov;277(5 Pt 1):G935-43.Click here to read Links

Amount and fate of egg protein escaping assimilation in the small intestine of humans.
* Evenepoel P,
* Claus D,
* Geypens B,
* Hiele M,
* Geboes K,
* Rutgeerts P,
* Ghoos Y.

Department of Medicine, Division of Gastroenterology, Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Louvain, Belgium.

Studies attempting to evaluate protein assimilation in humans have hitherto relied on either ileostomy subjects or intubation techniques. The availability of stable isotope-labeled protein allowed us to determine the amount and fate of dietary protein escaping digestion and absorption in the small intestine of healthy volunteers using noninvasive tracer techniques. Ten healthy volunteers were studied once after ingestion of a cooked test meal, consisting of 25 g of (13)C-, (15)N-, and (2)H-labeled egg protein, and once after ingestion of the same but raw meal. Amounts of 5.73% and 35.10% (P < 0.005) of cooked and raw test meal, respectively, escaped digestion and absorption in the small intestine. A significantly higher percentage of the malabsorbed raw egg protein was recovered in urine as fermentation metabolites. These results 1) confirm that substantial amounts of even easily digestible proteins may escape assimilation in healthy volunteers and 2) further support the hypothesis that the metabolic fate of protein in the colon is affected by the amount of protein made available.

PMID: 10564098 [PubMed - indexed for MEDLINE]

Yea I have read it, and I did reference this as an opposing point of view in the preceding post... via: Rachel N. Carmody; Richard W. Wrangham. The energetic significance of cooking. Journal of Human Evolution (October 2009), 57 (4), pg. 379-391

It is important to note that hardly anyone will consume a meal of raw eggwhites only... and the inclusion of other foods (thus making it a complete meal, as required per our purpose) will slow gastric emptying and increase assimilation.

I do use raw eggs but keep them whole. I tend to use them (raw) as a PWO shake or meal replacement with oats and some sort of flavouring.

Good stuff.

I keep my raw eggs whole as well. IMO, that's the way eggs were meant to be consumed.

[notsureifsrs]

GJ narc keep it up

[powerws]

Hello, I'm new to this community and I love it. I have never understood nutrition and diet and how much it plays the most important role. I need to know where to start. I'm 40 years old and have always been very active. I have a lot of endurance and used to race motocross and BMX. I'm currently weightlifting and training with an MMA fighter. I weigh 225 and am 6' and I believe my BF is around 25% maybe 30%. I am getting the BF calculated this week. My BMR is 2079 and my TDEE is 3586. From what I've read I should start at 40/40/20 split and see how it goes. Can you give me some direction as far as a sample diet. I could follow one that was posted here on this thread but it will need some tweaking. If I post it, could you tweak it for me? I don't know where else to start. Thanks

[powerws]

I need to add one more thing. I work out 3 days a week with weights and do core one day a week. I do work outside everyday and expend a lot of energy. Saturdays I ride "HARD CORE" mountain bikes for 1.5 hours. Maybe this will help a little bit in the direction you send me. Thanks again.

[goldtravel]

I'm 27 , 5'9", 175lbs, 13% BF. I think I have somewhat of a diet laid out, I'm basiclly looking to gain as much muscle mass naturally as possible, I want to do it with the least amount of fat gain. I did the Tdee calculation I would say I need around 2500-2600 cal a day to maintain. What would you guys change or add, what other kinds of proteins and carbs can I substitute the chicken rice and potatoe? Any help will be greatly appreciated.

Meal:

8 Egg Whites or 2 scoops whey depending on time
1.25 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2:

Lean Ground Beef 150g
1 cup brown rice
30g protein / 60g carbs / 20g fat


Meal 3:

2 Cans of Tuna
3 slices ezekiel bread
1 tbsp Light Mayo
48g protein / 44g carbs / 14g Fat


Meal 4:

Chicken Breast 150 g
1 cup brown rice
40g protein / 40g carbs / 3g Fat

Workout

Meal 5: PWO

2 Scoops Whey Protein
40g of Dextrose
30g protein / 40g carbs / 0g fat


Meal 6:

Chicken Breast 150g
200g baked potatoe
35g protein / 60g carbs / 3g fat

Meal 7

1 cup cottage cheese
1 small cucumber
30g protein / 0g carbs / 5g fat

[jacko_88]

hey im looking for help with my diet im 22 years old and weigh 19 stone i do train so a portion of this is muscle but i need some guidence in what to in order to strip this fat. also a friend keeps offering clenbuterol would this be of any good?

[Ca$tro]

Hello Bros Narkissos and Novastepp,

Firstly, i apologise for repeating what several others have in that i need severe help with my diet, so much that trying to sort my diet out gives me headache and i tend to run away from it. I believe that i have my Training in check where by i train from 10am til 11.30am mon to friday, consisting of weights for one hour a day and 30 minutes on the treadmill keeping my Heart Rate at around 128bpm. I have been training on and off since i was 16 but i have been training consistently for the past year. I have been wanting to get my body fat percentage down to a realistic 12% from a current 20% (estimated from a guide which shows pictures of various bf percentages). I want to start my first cycle which i have planned with the help of other users on the site, thats another topic. My diet is letting my training down and is hindering my gains, if only i knew what to eat and when i would stick to it.

Here goes - My stats, if you need anything else pls ask and i will bow down to those with superiour knowledge, knowledge is the key to everything. I suppose in this case its not what you know but who you know...

Age - 33
Weight - 98kg (215lbs)
Height - 6'0 (182.88cm)
BF% - 20% (need Calipers to be exact)

Train from 10am - 11.30am (Mon-Fri) Some Saturdays Cardio 45 mins
Work from 1pm - 1am (Mon-Sat)

Harris Benedict - BMR 2098.6
TDEE 3252.83 (Mod Active)
Katch McArdle - BMR 2486.8
TDEE 3854.54

MY Diet 7 Days
Drink 4L water Daily.

9 am: meal 1

1 cup Oat + 8 egg whites + 2 whole egg + black coffee (glutamine with eggs)

from 10 to 11:30am workout

11:30 am: PW

Whey Protien + banana + 1/2 cup Oat (Creatine with Shake) (BCAA)

12.30 pm: Meal 2

1/2 cup Oat + 4oz Skinless chicken Breast
Large Bowl Green Salad
(+) Lemon
(+) tpsp Olive Oil


3.30 pm: Meal 3

4oz Skinless chicken Breast + 2 sweet Potato + Veggies

6.30 pm: Meal 4

4oz Skinless Chicken Breast + 1 Cup Brown rice + Veggie Salad


9.30 pm: Meal 5

Tuna in water + 1 tpsp flax seed oil


Before bed: Meal 6

Casien Protien + natty PB + Multi Vits


Please note i have only just put this Diet together, Previously to this i was trying the following diet unsuccessfully :

Before gym 10am: Oats/ 10 egg whites with glutamine/ Coffee.
2. After gym 1pm: ProPeptide (protein shake) with creatine.
3. About 3pm: Chicken breast with brown rice.
4. About 5pm: 2 cans of tuna with sweetcorn.
5. About 7pm: Meal replacement with an apple.
6. About 10pm: Chicken breast with brown rice again.
7. About 1am: Meal Replacement and an apple.
8. Before bed: Peptide shake and vitc/calcium/fish oil tablets.
No Carbs/Dairy after 7pm.

As you can see it is not much of a diet but this is where i am stuck i have tried changing it to the best of my knowledge but my knowledge is just too limited opposed to thise of experts who have researched stuff that would take me years...
Other questions i have are as follow, some may seem stupid but i need to know, so i apologise first for the silly questions lads:

1.What veg should i consume if on a cutting diet?
2.What should i snack on if i get hungry? Nuts?
3.How should i cook my chicken breast? Scared of putting mayo on my tuna just in case i am consuming the wrong stuff?
4.When is it best to have a cheat meal? I have mine on Sunday nights normally?
5.Should my diet be different on non training days?
6.Is there any other supplements i should take or not take? listed below...
7.Am i allowed to email you my planned first cycle to critique tooo???
8.Do i sound insane? I do to my self....


Protein i tend to stick to is - Shakes / Egg Whites / Chicken Breast / Tuna / Salmon. These are easily and readily available to me

Carbs i like to eat - Oats (with water) / Sweet Potato / Brown Rice.

Fats - Olive Oil / Peanut Butter / Fish oils / Udos oil. (Can i eat KP Nuts Spicy flavour???)

Supplements i take - Glutamine / Creatine / BCAA / MultiVits / Vit C / Vit B Complex / Zinc / Vit E

I believe there are several elements to becoming successful in the gym
firstly - training,
secondly and may be more importantly - dieting correctly, consuming adequte amounts of water (How much is the norm if training?)
third - correct supplementation,
fourth - if on ASS; correct use and correct PCT.

I need help with all of the above lads and i am very grateful for all your input even if you just slag me off or fob me off. Just been through a hard time and the gym is the only thing that helps me vent my frustration. A healthy body leads to a healthy mind.
P.S. I am crap at working macros out please help me out with a rough guide on the macros ppl
After some critisism and some good advice i have tried to get macros for meals and changed the diet about some more.... as follows

Age - 33
Weight – 100.7kg (222lbs)
Height - 6'0 (182.88cm)
BF% - 20% (need Callipers to be exact)

Train from 10am - 11.30am (Mon-Fri)
Work from 1pm - 1am (Mon-Sat)


Katch McArdle - BMR 1743 TDEE 2701
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.
Water 4 Lt Daily
AIM = To gain muscle and in the process loose the belly... Want start my AAS cycle.


Meal 1. 9:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228

Total:49g/36g/7.5g/409kcal

Meal 2. 11.30am PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228

Total:29g/49g/3.5g/413kcal

Meal 3. 1:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal


Meal 4. 4:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal

Meal 5. 7:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal


Meal 6. 10:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal


Meal 7. 12:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28


Total:58g/5g/4g/248kcal


Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
Multi -Vitamins
Total:28g/7g/9g/217kcal

TOTAL FOR DAY = PROTEIN: 324g
CARB: 161g
FAT: 40g
CAL: 2327 kcal


Protein : Shakes / Egg Whites / Chicken Breast / Tuna / Salmon.

Carbs : Oats (with water) / Sweet Potato / Brown Rice.

Fats : Olive Oil / Peanut Butter / Fish oils / Udos oil.

Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C / Vit B Complex / Zinc / Vit E


Thankyou kind people and i love this site it is has helped me learn alot about the gym, things that i was previously oblivious to. Please Help me out i am really struggling with getting this diet right....

Kind Regards
Ca$tro

[BGC123]

Hey Nark & Nova, sorry if this was already mentioned. Do you guys promote either pro/carb or pro/fat meal only or is it ok to mix them together. Also is it bad to consume fats before bed?
Thanks