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

  1. #321
    johnq is offline Associate Member
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    narkissos wots wrong with doing a diet from a flex magerzine its designed for a 200lb bodybuilder looking to drop body fat, thats what i want to do. after reading the flex mag i realized i was eating to many carbs a day at the wrong times and the wrong choice of carbs thats when i relized my diet was bad.
    bodyfat 17% i checked it with the harris benedict calculater.
    i will post my diet into the diet forum so u can help me with a few questions.

  2. #322
    Narkissos's Avatar
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    Quote Originally Posted by 200byjune View Post
    nark. since eggwhites are 100% bio available would i need as much protien as i would eating chicken and tuna?
    Yes...and no.

    Bioavailability relates to the amount of usable/retainable/assimilable protein (NB:this is a blanket definition)

    Yes, you'd still need to cover bases.

    No, you wouldn't need to pile 'em in in the same protein-gram-equivalent quantities.

    Personally I think people eat too much protein honestly.

    -C

  3. #323
    Narkissos's Avatar
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    Quote Originally Posted by johnq View Post
    narkissos wots wrong with doing a diet from a flex magerzine
    If it was a good diet, you would not be inquiring on the thread about how to fix it to accommodate your goals.

    -CNS

  4. #324
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    Quote Originally Posted by johnq View Post
    narkissos wots wrong with doing a diet from a flex magerzine its designed for a 200lb bodybuilder looking to drop body fat, thats what i want to do. after reading the flex mag i realized i was eating to many carbs a day at the wrong times and the wrong choice of carbs thats when i relized my diet was bad.
    bodyfat 17% i checked it with the harris benedict calculater.
    i will post my diet into the diet forum so u can help me with a few questions.
    Well for one thing it told you to eat jelly beans post workout.

  5. #325
    johnq is offline Associate Member
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    narkissos when u got time have a look at my diet cheers
    Last edited by johnq; 06-10-2008 at 02:14 PM.

  6. #326
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    Quote Originally Posted by johnq View Post
    And abbott said your got way to much fat in your diet which was 99g 60g of that was mono unsatrates polyunsatrates. but then advised me to have 99g of fat WTF man
    Jesus GOD man, NO I DID NOT. Learn how to read homey! I said that "YOU HAVE 99g of fat in your diet and that it is toooooooo toooo much and then I also said that your math is off and your not calculating your calories correctly. Go back and look at the thread. Last time Im saying it my man.

  7. #327
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    Please.. If there's any arguing to be done on this thread, let me start it

    Bump!

    -CNS

  8. #328
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    nark, could you critique my diet that i posted a while back whenever you have time, thanks bro, btw, i'm about to add carb cycling to my arsenal, so after you critique it would you be okay with me posting a low day and high day diet for critiquing as well?

    Age 19
    weight 180
    height 5'8

    my BMR is around 3100cal

    Macros: Food/Calories/Protein-Carbs-Fat

    Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
    Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF

    Meal 6: Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF
    beef or turkey 150cal/25gP-0gC-4gF

    macros:Calories: 2615
    Protein: 335
    Carbs: 111
    Fats: 74
    Last edited by Phate; 06-10-2008 at 06:39 PM.

  9. #329
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    My question is about Katch-McArdle and what activity multiplier to use.

    I have a desk job. I lift 5 days a week religiously for 75min. I do zero cardio. In the past I used the 1.55 multiplier but that sets my resting cals at 3300. I have been maintaining at 3000 though.

    I kinda guess I am just looking for a explanation on picking the multipliers.

    6ft1 200 10%

  10. #330
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    Quote Originally Posted by *Narkissos* View Post
    Please.. If there's any arguing to be done on this thread, let me start it

    Bump!

    -CNS
    LOL! Sorry bro, we made up, I was cranky yesterday, the heat is getting to me.

  11. #331
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    Age 24 - Height 6'2 - Weight 185lbs 10% BF- Looking to gain very lean mass.


    Age 24 - Height 6'2 - Weight 185lbs - Looking to gain very lean mass.

    Here it is....

    6am - cup of oats 3 egg whites carbs 55 protein 23.37g calories 409

    9am -2 cans of tuna w/pack of mayo veggies carbs 16 protein 50 calories 460

    12pm - subway chicken breast footlong or something of that nature. carbs 96 protein 48 calories 620

    2-3pm -2 cans of tuna w/ pack of mayo & brazil nuts carbs 4 protein 54 calories 580

    5:30pm to 8:00pm Pre - NO Xplode 40g Shake Banana *Workout* Cell Tech Creatine following calories 310

    8:45pm 40g Shake oats carbs 54 protein 50 calories 500

    9:15pm Ground Beef/Samon/Chicken w/ spinache&rice carbs 37 protein 55 calories 460


    Ok that total at the end of the night comes to...


    268g CARBS - 327g PROTEIN - 95g FAT - 3,239 CALORIES

    I'm taking Megaman multiV, Fishoil, Flaxseed, FiberPills, VitaminC and TriFlex Glucosamine thoughout the day with each meal.


    Can you take a look and tell me anything at all I should change Narkissos?

  12. #332
    jtuner77 is offline Member
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    Need some real guidance......on Clen , about 7 days in at this point. It is working well, yet I am a lil worried about post Clen and keeping myself incheck to get down to 200 by end of summer.

    Age:31
    Body fat 22%(calipers, I am sure it is off on the high side by a few points) that was when I weighed 237, so not exactly sure where I am at now. I think I am down to 19%-20%. I can see a lost of fat on the back of my legs and buttcheeks.

    6ft
    Weight 229-230 down from 255 (end of april started cutting out most all carbs, pop and fried foods)

    I was stuck at 235-237 when I started on the Clen and have dropped fat from that point forward.

    Here is my diet now

    9-10 AM
    Protein Shake(Muscle Milk w/ 16 ounces of FF Milk) and 16 ounce of water

    11-2
    two chicken breast, Orange

    3-4
    Protein Shake, Orange, a cup of yams

    5-6
    Small can of tuna or Chicken breast

    7-8
    Protein shake

    9-10
    work out 2-3 hours(protein shake(Muscle Milk) mid workout or right after, with a large tablespoon full of Glutamine)

    11-12
    Orange and a chicken breast or can of tuna.

    I know I am way under carbed. I just am afraid to tackle carbs and not see the weight lose I want to see, but I also know that not eating carbs isn't good for my body.

    My caloric intake is only about 1800calories and calculators say I need 2300-2500 easily.

    I know I should be cramming some oats in the AM and long grain brown rice in afternoon time, but where? and when? Also I have been told a bagel with cream cheese isn't that bad for a carb build-up pre workout. Is this true?

    I have been keeping my protein intake up so my body doesn't go catabolic. Is this true?

    Note I haven't been in the gym in over two years. I have lost so much strength(but retained a good amount of muscle, just gained a bout 30-40 pounds of fat) but when I do seem to eat more carbs my workout strength is double what it is when I am down on carbs.

    Any help would be delighted.....
    Last edited by jtuner77; 06-14-2008 at 04:45 PM.

  13. #333
    Narkissos's Avatar
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    bump for Nova

    -CNS

  14. #334
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    Diet check

    I've hit the boards to draw up my current diet. I would appreciate any feedback as to what may need to be adjusted. As for my last post, I was clueless.

    25 y.o. - 6'2 - 230lbs - 20% bodyfat. Not trying to loose weight, just turn that fat into muscle.

    Calories/Protein/Carbs

    Meal 1.
    4 egg beaters 120/40/4
    1/2 cup oatmeal 150/5/27
    2 Flaxseed oil

    Meal 2.
    Protein Shake(x2) 240/48/6

    Meal 3. PWO Nut.
    Steak (8oz) 400/40/0
    1/2 cup oatmeal 150/5/27

    Meal 4.
    Chicken (1/2 breast) 130/27/0
    Carrots 35/1/8

    Meal 5.
    Pork (8oz) 400/40/0
    Carrots 35/1/8
    1 Flaxseed oil

    Meal 6.

    Protein shake(x1) 120/24/3

    totals: 1845/207/83

    My calories are low. Any suggestions for increasing? Is my protein intake where it should be?

  15. #335
    Fat Bloke is offline New Member
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    Quote Originally Posted by novastepp View Post
    you failed to list amounts, macros and caloric numbers. please reevaluate your approach and submit a new diet. you may want to make a diet thread of your own to increase the number of responses. Your dietary approach doesn't consist of any of the practices of this thread, however if you want advice in regard to carb cycling and a higher carbohydrate diet, please feel free to comment.

    over 50 fat bloke needs help to loose weight ,running out of ideas
    my medication i am on is as follows
    1. bendroflumethiazde 2.5 mg blood/p
    2.candesartan 16mg blood/p
    3.atorvastaitin 40mg colesterol
    4.levothyroxine 200 micograms over active pituitary gland
    5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
    I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
    train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
    Well what you think looking to cut stats 51yrs,242lbs,24% bf

    8.00porridge, whey protien,udo oil 504 cal,21f,35carbs,43,pro

    10.30 tin tuna, mayo,,tea 137 cl 4f 3c ,22p

    12.30 chicken breast,cup b rice,cup green veg ,600cls,17f,45c,63p

    2.30 plain yogurt,grapes, 77cal,2,10c 6 p

    train 6.00 pm pwo protien drink plus dextro 50g 306 cal,3f,32c,37p

    7.00 chicken,potato,mixed veg,udo oil 667cal,20f ,62c ,60p

    9.00,protien drink cal 202,3f,4c,37p


    totals cals 2500, 70g f , 194g carbs, 268g pro

    25% fats, 30% carbs, 44% pro

    is this OK looking to cut now

  16. #336
    FallenWyvern's Avatar
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    bump

  17. #337
    Narkissos's Avatar
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    ^^Will try to get to it all before bed tonight.

    -CNS

  18. #338
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    Hey Nark, took on board your previous advice and have made a cutting diet in a seperate thread instead of continually posting! Can you look over it when you have time.
    Thanks , Bro

  19. #339
    Narkissos's Avatar
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    Hey buddy.. Sorry for the delay.

    Was really swamped.

    Quote Originally Posted by phate186 View Post
    nark, could you critique my diet that i posted a while back whenever you have time, thanks bro, btw, i'm about to add carb cycling to my arsenal, so after you critique it would you be okay with me posting a low day and high day diet for critiquing as well?
    np

    Quote Originally Posted by phate186 View Post
    Age 19
    weight 180
    height 5'8

    my BMR is around 3100cal

    Macros: Food/Calories/Protein-Carbs-Fat

    Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
    Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF

    Meal 6: Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF
    beef or turkey 150cal/25gP-0gC-4gF

    macros:Calories: 2615
    Protein: 335
    Carbs: 111
    Fats: 74
    Way too much protein mate.

    Way too much per meal as well.

    On a side note... @111gr carbs... I'm curious as to what your 'low' day will look like.

    -CNS

  20. #340
    Narkissos's Avatar
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    Quote Originally Posted by FallenWyvern View Post
    My question is about Katch-McArdle and what activity multiplier to use.

    I have a desk job. I lift 5 days a week religiously for 75min. I do zero cardio. In the past I used the 1.55 multiplier but that sets my resting cals at 3300. I have been maintaining at 3000 though.

    I kinda guess I am just looking for a explanation on picking the multipliers.

    6ft1 200 10%
    It isn't exact to be honest.

    The active multiplier is an estimate.

    You'd see that in the explanation of the formula, the daily multiplier references the aggregate of weekly activity... as opposed to daily activity soley.

    1.375 would be the multiplier i'd go with honestly.

    sub-120 minutes of activity per day is 'light' IMO.

    120 being 'moderate'.. and higher amounts being 'hard' etc.

    Just my opinion however.

    Take that for what it's worth.

    -CNS

  21. #341
    Narkissos's Avatar
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    Quote Originally Posted by abbot138 View Post
    LOL! Sorry bro, we made up, I was cranky yesterday, the heat is getting to me.


    It's all good.

    bump.

    -CNS

  22. #342
    Narkissos's Avatar
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    Quote Originally Posted by xnotoriousx View Post
    Age 24 - Height 6'2 - Weight 185lbs 10% BF- Looking to gain very lean mass.


    Age 24 - Height 6'2 - Weight 185lbs - Looking to gain very lean mass.

    Here it is....

    6am - cup of oats 3 egg whites carbs 55 protein 23.37g calories 409

    9am -2 cans of tuna w/pack of mayo veggies carbs 16 protein 50 calories 460

    12pm - subway chicken breast footlong or something of that nature. carbs 96 protein 48 calories 620

    2-3pm -2 cans of tuna w/ pack of mayo & brazil nuts carbs 4 protein 54 calories 580

    5:30pm to 8:00pm Pre - NO Xplode 40g Shake Banana *Workout* Cell Tech Creatine following calories 310

    8:45pm 40g Shake oats carbs 54 protein 50 calories 500

    9:15pm Ground Beef/Samon/Chicken w/ spinache&rice carbs 37 protein 55 calories 460


    Ok that total at the end of the night comes to...


    268g CARBS - 327g PROTEIN - 95g FAT - 3,239 CALORIES

    I'm taking Megaman multiV, Fishoil, Flaxseed, FiberPills, VitaminC and TriFlex Glucosamine thoughout the day with each meal.


    Can you take a look and tell me anything at all I should change Narkissos?

    Confusing lay-out.. Fat per meal amounts not listed.

    Calories look good.

    But that's about all i can see.

    -CNS

  23. #343
    Narkissos's Avatar
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    Quote Originally Posted by jtuner77 View Post
    Need some real guidance......on Clen , about 7 days in at this point. It is working well, yet I am a lil worried about post Clen and keeping myself incheck to get down to 200 by end of summer.

    Age:31
    Body fat 22%(calipers, I am sure it is off on the high side by a few points) that was when I weighed 237, so not exactly sure where I am at now. I think I am down to 19%-20%. I can see a lost of fat on the back of my legs and buttcheeks.
    This thread isn't about drugs.. but i will say this:

    You added clen way too early.

    Quote Originally Posted by jtuner77 View Post
    6ft
    Weight 229-230 down from 255 (end of april started cutting out most all carbs, pop and fried foods)

    I was stuck at 235-237 when I started on the Clen and have dropped fat from that point forward.

    Here is my diet now

    9-10 AM
    Protein Shake(Muscle Milk w/ 16 ounces of FF Milk) and 16 ounce of water

    11-2
    two chicken breast, Orange

    3-4
    Protein Shake, Orange, a cup of yams

    5-6
    Small can of tuna or Chicken breast

    7-8
    Protein shake

    9-10
    work out 2-3 hours(protein shake(Muscle Milk) mid workout or right after, with a large tablespoon full of Glutamine)

    11-12
    Orange and a chicken breast or can of tuna.
    No macros listed.. not grams totals.. nothing.

    This 'diet' tells me nothing.

    Quote Originally Posted by jtuner77 View Post
    I know I am way under carbed. I just am afraid to tackle carbs and not see the weight lose I want to see, but I also know that not eating carbs isn't good for my body.

    My caloric intake is only about 1800calories and calculators say I need 2300-2500 easily.
    At least 2200.. based on your approximate LBM.

    Quote Originally Posted by jtuner77 View Post
    I know I should be cramming some oats in the AM and long grain brown rice in afternoon time
    No... 'cramming' is part of your problem... You need to purge yourself of that thought process.


    Quote Originally Posted by jtuner77 View Post
    , but where? and when?
    For you personally?

    Pre-training, post-training.

    Quote Originally Posted by jtuner77 View Post
    Also I have been told a bagel with cream cheese isn't that bad for a carb build-up pre workout. Is this true?
    You tell me.

    Read the label and tell me what it tells you.

    Cross-reference that with what's been said on this thread, and let me know your thoughts on its applicability.

    Quote Originally Posted by jtuner77 View Post
    I have been keeping my protein intake up so my body doesn't go catabolic. Is this true?
    Yes.. and no.

    If your calories are too low, it doesn't matter how much protein you're piling in.

    Protein isn't magical.

    Adequate calorie intake is more important than the factor of protein intake solely.

    Quote Originally Posted by jtuner77 View Post
    Note I haven't been in the gym in over two years. I have lost so much strength(but retained a good amount of muscle, just gained a bout 30-40 pounds of fat) but when I do seem to eat more carbs my workout strength is double what it is when I am down on carbs.

    No kidding.

    Quote Originally Posted by jtuner77 View Post
    Any help would be delighted.....
    Read: http://forums.steroid.com/showthread.php?t=75729

    -CNS

  24. #344
    Narkissos's Avatar
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    Quote Originally Posted by MgpGator View Post
    I've hit the boards to draw up my current diet. I would appreciate any feedback as to what may need to be adjusted. As for my last post, I was clueless.

    25 y.o. - 6'2 - 230lbs - 20% bodyfat. Not trying to loose weight, just turn that fat into muscle.

    Calories/Protein/Carbs

    Meal 1.
    4 egg beaters 120/40/4
    1/2 cup oatmeal 150/5/27
    2 Flaxseed oil

    Meal 2.
    Protein Shake(x2) 240/48/6

    Meal 3. PWO Nut.
    Steak (8oz) 400/40/0
    1/2 cup oatmeal 150/5/27

    Meal 4.
    Chicken (1/2 breast) 130/27/0
    Carrots 35/1/8

    Meal 5.
    Pork (8oz) 400/40/0
    Carrots 35/1/8
    1 Flaxseed oil

    Meal 6.

    Protein shake(x1) 120/24/3

    totals: 1845/207/83

    My calories are low. Any suggestions for increasing? Is my protein intake where it should be?

    1. You can't turn fat into muscle.
    2. Your calories are incorrect. You have failed to list your fat totals per meal.. or cumulatively.
    3. Read: http://forums.steroid.com/showthread.php?t=75729

    -CNS

  25. #345
    Narkissos's Avatar
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    Quote Originally Posted by Fat Bloke View Post
    over 50 fat bloke needs help to loose weight ,running out of ideas
    my medication i am on is as follows
    1. bendroflumethiazde 2.5 mg blood/p
    2.candesartan 16mg blood/p
    3.atorvastaitin 40mg colesterol
    4.levothyroxine 200 micograms over active pituitary gland
    5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
    I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
    train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
    Well what you think looking to cut stats 51yrs,242lbs,24% bf
    This is the performance nutrition thread...

    I'll take a crack at it however.

    Quote Originally Posted by Fat Bloke View Post
    8.00porridge, whey protien,udo oil 504 cal,21f,35carbs,43,pro
    How much of your carb count for this meal is sugar?

    Too much fat...listed.

    Quote Originally Posted by Fat Bloke View Post
    10.30 tin tuna, mayo,,tea 137 cl 4f 3c ,22p
    Decent.

    How is the fat amount so low w/ mayo being used?

    Where're the carbs coming from in this meal?

    Quote Originally Posted by Fat Bloke View Post
    12.30 chicken breast,cup b rice,cup green veg ,600cls,17f,45c,63p
    Too much protein, too much fat.

    Quote Originally Posted by Fat Bloke View Post
    2.30 plain yogurt,grapes, 77cal,2,10c 6 p
    Not a real 'meal'.. or a viable 'snack'.

    Not a decent pre-training meal by any stretch.

    Quote Originally Posted by Fat Bloke View Post
    train 6.00 pm pwo protien drink plus dextro 50g 306 cal,3f,32c,37p
    I'm not too keen on the use of high-GI carbs for people with high bodyfat percentages.

    Regardless of insulin sensitivity being higher pwo... you still most likely have impaired glucose tolerance.

    So.. i'd drop the dex, and consume a moderate GI carb instead.

    Quote Originally Posted by Fat Bloke View Post
    7.00 chicken,potato,mixed veg,udo oil 667cal,20f ,62c ,60p
    Too much protein, too many carbs, too much fat at one sitting.

    Quote Originally Posted by Fat Bloke View Post
    9.00,protien drink cal 202,3f,4c,37p
    bleh.


    Quote Originally Posted by Fat Bloke View Post
    totals cals 2500, 70g f , 194g carbs, 268g pro

    25% fats, 30% carbs, 44% pro
    Calories too high... Shoot for 2100.

    Your macros are spread all over the place.

    Some meals you lump a lot of protein in.

    Some a lot of fat.

    Some.. not enough kcals.

    etc.

    Quote Originally Posted by Fat Bloke View Post
    is this OK looking to cut now

    No.

    review: http://forums.steroid.com/showthread.php?t=75729

    -CNS

  26. #346
    Narkissos's Avatar
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    Quote Originally Posted by sam_sneed View Post
    Hey Nark, took on board your previous advice and have made a cutting diet in a seperate thread instead of continually posting! Can you look over it when you have time.
    Thanks , Bro
    link?

    -CNS

  27. #347
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    Ectomorph bulking diet

    First of all I want to say that you guys are awesome! My diet has been "re-perfected" several times from what I've learned here from your advice. See what you think of my newest diet. I am 5'9" about 150lbs(?) with very low body fat. I'm one of those who could lose weight sitting on the couch eating ice cream. I am always seeking bulk! B4 you mention it... I hate eggs. Can't stand 'em. Same w/ cottage cheese. Thanks Guys!!

    Meal 1:
    8oz. plain nonfat yogurt
    plain whole grain english muffin
    banana
    1 cup 1% milk
    pro:32g carb:102g fat: 5g

    Meal 2:
    Turkey sandwich w/veg
    on whole grain bread
    Tigers milk bar
    2 cups 1% milk
    pro:42g carb:110g fat:20g

    Meal 3:
    Plain 6oz. chicken breast
    1 cup 1% milk
    pro:59g carb:16g fat:8g

    -Workout-

    on the way home...
    Muscle Milk shake
    pro:42g carb:18g fat:22g

    Meal 4:
    1 can tuna
    2 cups 1% milk
    pro:59g carb:32g fat:9g

    Meal 5:
    8oz. tri-tip steak
    Sweet potato
    pro:72g carb:33 fat:27g

    before bed:
    2 cups 1% milk
    1 kiwi fruit
    pro:23g carb:43g fat:6g

    Totals-
    Protein: 329g
    Carbs: 354g
    Fat: 97g
    Kcals: 3,451

    I also take a few supplements: fish oil, CoQ10, Multivitamin.
    Last edited by Ernst; 06-25-2008 at 06:59 AM.

  28. #348
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    Oops, left the carbs off of Meal #5. Oh well, you get the idea --fixed
    Last edited by Ernst; 06-25-2008 at 07:00 AM.

  29. #349
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    Quote Originally Posted by ErnstHatAngst View Post
    First of all I want to say that you guys are awesome! My diet has been "re-perfected" several times from what I've learned here from your advice. See what you think of my newest diet. I am 5'9" about 150lbs(?) with very low body fat. I'm one of those who could lose weight sitting on the couch eating ice cream. I am always seeking bulk! B4 you mention it... I hate eggs. Can't stand 'em. Same w/ cottage cheese. Thanks Guys!!

    Meal 1:
    8oz. plain nonfat yogurt
    plain whole grain english muffin
    banana
    1 cup 1% milk
    pro:32g carb:112g fat: 5g

    Meal 2:
    Turkey sandwich w/veg
    on whole grain bread
    Tigers milk bar
    2 cups 1% milk
    pro:42g carb:110g fat:20g

    Meal 3:
    Plain 6oz. chicken breast
    1 cup 1% milk
    pro:59g carb:34g fat:8g

    -Workout-

    on the way home...
    Muscle Milk shake
    pro:42g carb:18g fat:22g

    Meal 4:
    1 can tuna
    2 cups 1% milk
    pro:59g carb:32g fat:9g

    Meal 5:
    8oz. tri-tip steak
    Sweet potato
    pro:72g carb:0 fat:27g

    before bed:
    2 cups 1% milk
    1 kiwi fruit
    pro:23g carb:43g fat:6g

    Totals-
    Protein: 329g
    Carbs: 354g
    Fat: 97g
    Kcals: 3,451

    I also take a few supplements: fish oil, CoQ10, Multivitamin.
    I hear you on cottage cheese being gross! One way I got around it is I blend 1/2 cup to 1 cup cottage cheese with a scoop of protein powder (casein or whey) with tbls of natural peanut butter. It sounds gross but is actually really tasty...I hate the texture of cottage cheese and this way eliminates it. A great before bed shake.

  30. #350
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    I don't like it... at all.

    I'll highlight the stuff i don't like most in bold.

    Quote Originally Posted by ErnstHatAngst View Post
    Meal 1:
    8oz. plain nonfat yogurt
    plain whole grain english muffin
    banana
    1 cup 1% milk

    pro:32g carb:102g fat: 5g

    Meal 2:
    Turkey sandwich w/veg
    on whole grain bread
    Tigers milk bar
    2 cups 1% milk

    pro:42g carb:110g fat:20g

    Meal 3:
    Plain 6oz. chicken breast
    1 cup 1% milk
    pro:59g carb:16g fat:8g

    -Workout-

    on the way home...
    Muscle Milk shake
    pro:42g carb:18g fat:22g

    Meal 4:
    1 can tuna
    2 cups 1% milk
    pro:59g carb:32g fat:9g

    Meal 5:
    8oz. tri-tip steak
    Sweet potato
    pro:72g carb:33 fat:27g

    before bed:
    2 cups 1% milk
    1 kiwi fruit

    pro:23g carb:43g fat:6g
    Poor food choices and combinations.

    Poor macronutrient spread.

    Too many liquid calories... not enough 'real' food.

    Poor nutrient timing.

    Looks like a diet copied out of men's health magazine.


    Quote Originally Posted by ErnstHatAngst View Post
    Totals-
    Protein: 329g
    Carbs: 354g
    Fat: 97g
    Kcals: 3,451
    Too many calories.

    Even if you 'lose weight sitting on a couch eating ice cream' you are still 150 lbs.

    3k is the max you should shoot for based on your LBM.

    Actually, i'd peg your maintenance at: 2250kcals

    I'd suggest 2700-2850 QUALITY calories.

    Quality = real food.

    Not milk, muffins, yogurt, and tiger's milk bars.


    Quote Originally Posted by ErnstHatAngst View Post
    I also take a few supplements: fish oil, CoQ10, Multivitamin.
    I don't see any calories listed for fish oil in the above diet.


    -CNS

  31. #351
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    I knew you weren't gonna like all that milk based on your previous posts, and honestly the tigers milk is just there 'cause I've got a bunch of 'em... Oh well, back to work...

  32. #352
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    Now I'm almost afraid to ask ... revised.... BTW, is there a different post workout protein shake you might recommend? I was unclear as to whether muscle milk is not a good choice, or if the nix was due to the low PWO carbs. Also, is there a reason for me to avoid milk altogether, or should I just not count it as "food"? No turkey sandwich? Or is that too many carbs in a bad place? What changes might you make here? Or shall I begin again? Thanks again for your time.

    Meal 1:
    1 cup oats
    1 can tuna (my egg substitute)
    pro:47 carb:63 fat:10 cal:515

    Meal 2:
    6oz. chicken breast
    1 cup pasta
    pro:59 carb:27 fat:8 cal:386

    -workout-

    on the way home...
    banana
    fish oil
    muscle milk shake
    pro:44 carb:69 fat:25 cal:658

    Meal 3:
    turkey sandwich with veg
    (now on thin whole grain bread)
    pro:23 carb:26 fat:4 cal:242

    Meal 4:
    8oz, tri-tip
    sweet potato
    pro:50 carb:24 fat:16 cal:523

    before bed:
    2 cans tuna
    pro:70 carb:0 fat:6

    Totals-
    pro:293 carb:209 fat:69 Kcal:2,674
    Last edited by Ernst; 06-25-2008 at 01:25 PM.

  33. #353
    Back In Black's Avatar
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    36 Years old, 6 foot tall, 186lbs 10%b/f.

    Looking to gain lean bodymass only, no bodyfat if possible, don't mind the gains being fairly slow as long as they are lean. Food combining I think is ok, I don't cycle carbs, would it be a good idea to do so? Do I eat enough complex carbs? At the minute my weight and b/f are fairly static.

    Meal 1

    Bran flakes or oats, skimmed milk(0.1%fat), protein shake
    Cal 350 Pro 50g Carb 30 Fat 3g

    Meal 2

    Orange, apple, kiwi fruit, can of tuna, 2 slices bread
    Cal 450 Pro 43g Carb 70 Fat 3


    Workout


    PWO meal

    Whey protein & Dextrose shake
    Cal 400 Pro50g Carb 50g Fat 0


    Meal 3

    Mixed vegetables (change on daily basis), Chicken
    Cal 400 Pro 40g Carb 60 Fat 10


    Meal 4

    Mixed nuts, chicken or tuna or protein bar
    Cal 400 Pro 50g Carb 0 Fat 21g


    Meal 5

    Mixed vegetables, chicken or fish
    Cal 400 Pro 40g Carb 60 Fat 0


    Meal 6 (Bedtime)

    Cottage cheese, cracker bread
    Cal 270 Pro 32g Carb 30 Fat 5

    Total Cal 2700 Protein 305g Carbs 300g Fat 42g

    Thanx

  34. #354
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    Quote Originally Posted by *Narkissos* View Post
    It isn't exact to be honest.

    The active multiplier is an estimate.

    You'd see that in the explanation of the formula, the daily multiplier references the aggregate of weekly activity... as opposed to daily activity soley.

    1.375 would be the multiplier i'd go with honestly.

    sub-120 minutes of activity per day is 'light' IMO.

    120 being 'moderate'.. and higher amounts being 'hard' etc.

    Just my opinion however.

    Take that for what it's worth.

    -CNS
    Yeah that makes the math work, thanks for this awesome thread!

  35. #355
    novastepp's Avatar
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    Quote Originally Posted by ErnstHatAngst View Post
    Now I'm almost afraid to ask ... revised.... BTW, is there a different post workout protein shake you might recommend? I was unclear as to whether muscle milk is not a good choice, or if the nix was due to the low PWO carbs. Also, is there a reason for me to avoid milk altogether, or should I just not count it as "food"? No turkey sandwich? Or is that too many carbs in a bad place? What changes might you make here? Or shall I begin again? Thanks again for your time.

    i would stiuck with whey protein, skim milk would be fine to mix with it. i would also incorporate some casein protein into your PWO meal. i have read that casein and whey make for a very anabolic PWO combo. i usually have 2 cups of skim milk with whey, fat free cottage cheese and some oats with splenda and cinnamon. amounts would depend on your daily intake.

    too many carbs in a bad place? no such thing... unless they come from cookies and cake and you're sitting in an electric chair. turkey sandwich would be a good meal replacement at times, just assume the same calories that you would if you were eating eggs and potatoes.



    Meal 1:
    1 cup oats
    1 can tuna (my egg substitute)
    pro:47 carb:63 fat:10 cal:515

    about 490 cals here. but this is a good meal, your others should look like this. keep it simple.

    Meal 2:
    6oz. chicken breast
    1 cup pasta
    pro:59 carb:27 fat:8 cal:386

    personally i am not a fan of pasta, but if you want it, it should be ok before a workout as a carb source. the reason i am contemplating you changing this carb source is because i recommend that people keep preworkout carbs high if not higher than postworkout carbs. and i wouldn't want you to eat a lot of pasta. if you do decide to up your preworkout carb intake i would switch to a sweet potato or possibly a red potato.

    -workout-

    on the way home...
    banana
    fish oil
    muscle milk shake
    pro:44 carb:69 fat:25 cal:658

    don't eat and drive. have your shake at home. no need to supplement fat into this meal at those high numbers. plus if you are doing it for satiation, you should be eating again, about an hour after this meal, so it shouldn't be necessary.

    Meal 3:
    turkey sandwich with veg
    (now on thin whole grain bread)
    pro:23 carb:26 fat:4 cal:242

    not enough calories here. you should attempt to spread your calories evenly across your meals, so your activity, protein choices, and your carb choices are what are manipulated. fibrous green veggies are a good choice in any meal and here with some turkey breast it would make a good combo.

    Meal 4:
    8oz, tri-tip
    sweet potato
    pro:50 carb:24 fat:16 cal:523

    is that fat from the tri-tip? it seems like a higher amount, but if so it should be fine. good choices here.

    before bed:
    2 cans tuna
    pro:70 carb:0 fat:6

    need carbs here. no need to jam 70g of protein into a meal. have 40-50 in each meal, and keep those amounts even with your carbs. here would be a good place to ad a little cottage cheese if you wanted, and where is the rest of that sweet potato from before? have the rest of it here before bed. 4-5oz would be ok.

    Totals-
    pro:293 carb:209 fat:69 Kcal:2,674
    figure your needs and divide those among 6 meals as you have shown, and then choose easy simple carb choices and create meals based off of those and whatever lean protein choices you choose. are you doing anything other than training?

  36. #356
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    Quote Originally Posted by SteM View Post
    36 Years old, 6 foot tall, 186lbs 10%b/f.

    Looking to gain lean bodymass only, no bodyfat if possible, don't mind the gains being fairly slow as long as they are lean. Food combining I think is ok, I don't cycle carbs, would it be a good idea to do so? Do I eat enough complex carbs? At the minute my weight and b/f are fairly static.

    Meal 1

    Bran flakes or oats, skimmed milk(0.1%fat), protein shake
    Cal 350 Pro 50g Carb 30 Fat 3g

    stick with the oats if you re deciding between the two. knowingly it can be difficult to have a lean protein source in the morning, but if you can... try to eat something along those lines. tuna, chicken. or maybe cook up a steak the night before, cut it into strips, and eat it in the morning. all 3 are what i do on a regular basis.

    Meal 2

    Orange, apple, kiwi fruit, can of tuna, 2 slices bread
    Cal 450 Pro 43g Carb 70 Fat 3

    bread isn't numero uno on my list of carb choices so i would think about changing it but it does and can work. i don't see the need for all the fruit and its sugary partner. fair amount of tuna, on some whole wheat multigrain bread with an apple would do the trick.

    Workout


    PWO meal

    Whey protein & Dextrose shake
    Cal 400 Pro50g Carb 50g Fat 0

    personally i have never advised for the ol' dextrose shake. but if you are going to do it i can't stop you. but any whole food carb source would do the trick here and spare you from the sugar.

    Meal 3

    Mixed vegetables (change on daily basis), Chicken
    Cal 400 Pro 40g Carb 60 Fat 10

    veggies are great additions to meals. broccoli being my favorite. maybe cut down the number of veggies and sub in a half cup of oats. but i am in no way telling you to cut the veggies out. just maybe change up your choices a little. also, your calculations are a little off here. looks to me that it should be 490 cals...

    Meal 4

    Mixed nuts, chicken or tuna or protein bar
    Cal 400 Pro 50g Carb 0 Fat 21g

    if you have protein bars, go a head and finish 'em off and don't buy them. these previous dietary recommendations are based on a diet that doesn't necessarily supplement fat. i would maybe have a handful of nuts and then eat some more broccoli with my lean protein source here if you wanted some fat. but generally all my meals are pro/carb.

    Meal 5

    Mixed vegetables, chicken or fish
    Cal 400 Pro 40g Carb 60 Fat 0

    here is the basic good quality meal. again, maybe at times throw in a different carb source such as a sweet potato.

    Meal 6 (Bedtime)

    Cottage cheese, cracker bread
    Cal 270 Pro 32g Carb 30 Fat 5

    not familiar with cracker bread, but again the prevoius comments can pertain to this meal. lean protein and quality carbs sources will work.

    Total Cal 2700 Protein 305g Carbs 300g Fat 42g

    Thanx
    what are your other activities? for many the "performance approach" takes some prepping and if you aren't out there and active most of the time (training, cardio, athletics) it may take some time to get used to. so again, what is your activity level like?

  37. #357
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    Smile

    Awesome. Thanks so much for your help! I can't wait to put this diet to work! I'll definitely change those things you pointed out, and goodbye muscle milk. Working hard for the summer right now. In August I am quitting this job to concentrate more on my work out and diet for a while! This is gonna be awesome!! I can't thank you guys enough!

  38. #358
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    Thanx man, greatly appreciated.

    Activity level is heavy (6-10reps, 12 sets per bodypart except shoulders 8-10 sets)weight training 4 times per week (Sun - Legs, Mon - Shoulders, Wed - Back, Fri-chest) also CV 2 -3 times per week about 30-40 minutes each time. This may occasionally be 70%MHR before breakfast.

    Just a little scared of adding too many complex carbs but i guess add a few, if I start getting to fat, cut em out right?

  39. #359
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    Quote Originally Posted by ErnstHatAngst View Post
    Awesome. Thanks so much for your help! I can't wait to put this diet to work! I'll definitely change those things you pointed out, and goodbye muscle milk. Working hard for the summer right now. In August I am quitting this job to concentrate more on my work out and diet for a while! This is gonna be awesome!! I can't thank you guys enough!
    no problem. one of the biggest steps in diet prep is actually picking up what you have and running with it. monitor your progress in as much detail as possible so if changes need to be made you can pinpoint when you're lethargic, energized, down right drowsy or whatever the case may be. good luck to you my man.

  40. #360
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    Good to see you back Nova.

    -CNS

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