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

  1. #1241
    yesitsreallyjosh is offline Junior Member
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    damn VanTheMan, you eat alot in one sitting.

    I can tell you one thing: nark's gonna tell you you need to spread your meals out more.

    Even the most insane of bodies cant process much more than 60 g of protein and 60 g of carbs every 2-3 hours, let alone huge bowls of pasta like your eating in meal 2

  2. #1242
    JerryCorbet is offline New Member
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    Body wraps are great for anyone who wants to improve, tone and tighten the look and texture of their skin, including people with loose skin from weight loss.

  3. #1243
    Narkissos's Avatar
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    Hi guys. Right now I'm fighting a chest/lung infection... and have been for the 6 days. All I'm able to do at present is lay on my back and stare at the ceiling... so I figured I'd update this thread.
    -Corey "Narkissos" Springer

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

  4. #1244
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    good idea

    wheres nova?

  5. #1245
    Narkissos's Avatar
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    Hey Josh... I got your FB msg. Sorry for the delay.

    Quote Originally Posted by yesitsreallyjosh View Post
    Hello Nark, I have just begun a cutting diet. No AAS involved. My goal is to preserve muscle while dropping body fat as quickly as possible. Here are my stats:

    6'4" 24 year old male
    190lbs, 165 lbs LBM (13 percent bodyfat, 6-8 percent bodyfat goal ASAP)
    TDEE - 3450
    I'm very unsure what you based your TDEE on @ 165 lbs.

    Also... I don't think that 180 lbs (which is what 165 lbs LBM + 8 % BF would be) would look good on a 6'4" frame.

    I think you should lean bulk personally.

    I'm curious how long you've been training personally...

    Quote Originally Posted by yesitsreallyjosh View Post
    I exercise about an hour a day, 6 days a week. I'm currently doing HIIT 3 days a week for cardio, and hitting the gym 3 days a week (each bodypart once a week, 3-4 three set exercises per body part, 10 rep range), 1 day of rest (Sunday).
    Why're you training this infrequently at this level of development?

    What's your split look like?

    Quote Originally Posted by yesitsreallyjosh View Post
    Just wondering if you could calculate my caloric intake and macro spread so that I may post a diet to be critiqued. Also, any suggestions on how to improve my training methods/training spread would be immensely appreciated!!!

    Thank you so much Nark, your the best as always. God bless brotha!!!!
    3000kcals on weight-training days
    2000kcals on non-training/cardio-only days


    Quote Originally Posted by yesitsreallyjosh View Post
    PS - How would you recommend taking Acetyl L-Carnitine, arginine and glutamine whilst cutting?
    Personally, I wouldn't waste any cash on the glutamine.

    ALCAR: 3 grams pre-workout.

    Arginine, I'm not a fan of... you can leave your dosing as is.

    Quote Originally Posted by yesitsreallyjosh View Post
    I'm currently taking

    -1 grams acetyl l-carnitine pre workout/pre cardio on an empty stomach
    -1 gram l-carnitine post workout
    -5 grams of arginine 1hr preweights
    -5 grams of glutamine 30min precardio

    i know it might be a 'Holy supplement overload, Batman'.... however i do have these things on hand and i figure i might as well use them!
    Noted.

    Quote Originally Posted by yesitsreallyjosh View Post
    last question = Do simple carbs need to be ingested post cardio on cardio only days? i usually skip straight to protein or a moderate-complex carb/protein meal 30-45 min later....

    As always, you are the best-
    Pro + moderate-GI/GL carb + EFA post-cardio.

    No need for high-GI carbs.
    -Corey "Narkissos" Springer

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

  6. #1246
    Narkissos's Avatar
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    Quote Originally Posted by L1nk View Post
    Hey Nark, just wondering what you believe is an ideal macronutrient breakdown.
    40:40:20 pro:carb:fat

    This is my base ratio.

    It is further tweaked as needed... As proteins, carbs, and fat each need to be cycled, even the 'ideal' ratio is rendered redundant during different phases of macronutrient cycling.

    Quote Originally Posted by L1nk View Post
    On and off cycle if it changes and why?
    See above.

    Quote Originally Posted by L1nk View Post
    And Im sure you allocate your carbs accordingly to when you need energy.
    Not in the manner that you're thinking, no.

    Carb-timing diets have their place... much like keto diets, they're tools... not indefinite eating protocols IMO.

    I prefer to spread all my macros equally over the course of the day... unless I'm using a nutrient-partitioning agent.

    Quote Originally Posted by L1nk View Post
    Would a 30% pre and post workout of total carbs be good for that and 15% for breakfest be fine and the rest distributed equally throughout the day
    See above.
    -Corey "Narkissos" Springer

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

  7. #1247
    Narkissos's Avatar
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    Quote Originally Posted by liftw8t View Post
    Yo Nark wanted to post my diet like you said. This is a typical day for me and some of the food because I use a Diet Tracker, had to break them down.

    Food Name Calories Protein Carbs Fat

    Smart Gainer oz 1644 128 220 28

    Milk, reduced fat, fluid, 2% 238 19 27 6

    Chicken 212 44 0 4

    Oatmeal 167 4 31 3

    Bread, wheat 194 8 36 2

    Carbonated beverage, grape soda 168 0 42 0

    Rice cake, 125 2 27 1

    Fish, tuna salad 370 33 19 18

    pasta salad cup 588 24 60 28

    Peanut butter,573 25 17 45

    Beef, ground, 261 36 0 13

    Total 4540 323 479 148


    Today is dirtier but seriously I'm no higher than 8%bf so I need the dirt lol

    *Oh and these arent in any specific order and the shakes are worth 658/52/88/11 a piece and I have 2 1/2 each day AM, PWO,PM and AM is where I use the milk also.

    *PM me after you take a look
    How is this diet structured?
    -Corey "Narkissos" Springer

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

  8. #1248
    Narkissos's Avatar
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    Quote Originally Posted by VanTheMan View Post
    Help me and perfect this diet, I want it to be 100%, all advices are welcome!


    3180 BMR

    Diet

    1: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
    - 10eggewhites. = P: 44.9, F: 0, K 1.8 = Kcal189
    - 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal
    - 2 tsb of fishoil = F 22 = 195

    2: - 150g lean ground beef. P 29, F 4,5, K 0 = Kcal: 158
    - 150g pasta. F: 2 P: 17.9 K: 104.7 = 528kcal
    - 125 brokkoli. P 3.8, F 0.4 K 2.6 = Kcal 36

    Workout (on workout days)..

    3: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
    - 10eggwhites. = P: 44.9, F: 0, K 1.8 = 189
    - 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal

    4: 220g tuna, 1tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal
    5.
    6. 220g tuna, 2tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal

    4, 5, 6 are eaten every couple of half hour until the tuna mix is eaten.
    I will put 4 boxes of tuna and 1/2 garlic in a box, and just eat it untill I go to bed.

    Total:
    - P = 344
    - F = 93.7
    - K = 239.5 (289.5 - workout day)
    - Kcal = 3375 (3575 - workout day)


    Supps:

    - 50g simple carbs (200kcal - workout days)
    - 50g casein (200kcal) (40pro)
    - 50g whey (200kcal) (35pro)
    - ZMA
    - Mineral/vitamin
    - Creatine
    Hey Van... I addressed your diet over on your thread on my board. Check in for updates.

    Thanks.
    -Corey "Narkissos" Springer

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

  9. #1249
    paddy155's Avatar
    paddy155 is offline Member
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    Hi Nark.

    Hope you are on the mend.
    I know I have asked for your advice before regarding my diet but I feel I jumped the gun and was not really in the right frame of mind. There was a lot that I did not understand but had no patience and did not know how to do it correctly. I was also trainning and taking steroids at the time when I knew that I should have been trainning naturally. Again,no patience. Things are different now. I have not been trainning for about a year,why,I am not sure really. I have lost almost any gains that I had made. Now I want to go back to basics and it is different this time,my partner is looking to get in better condition also so I think this will help drive me. I think this is where I failed, I had no-one to push me.

    If you would be kind enough to help us,what information exactly would you like us to give you to begin with to help you with your advice ?

    Thank's

  10. #1250
    Narkissos's Avatar
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    Quote Originally Posted by paddy155 View Post
    Hope you are on the mend.
    I'm still very ill... but I'm functioning. Thanks for the well wishes.

    Quote Originally Posted by paddy155 View Post
    I know I have asked for your advice before regarding my diet but I feel I jumped the gun and was not really in the right frame of mind. There was a lot that I did not understand but had no patience and did not know how to do it correctly. I was also trainning and taking steroids at the time when I knew that I should have been trainning naturally.
    Noted.

    Quote Originally Posted by paddy155 View Post
    Again,no patience. Things are different now. I have not been trainning for about a year,why,I am not sure really. I have lost almost any gains that I had made. Now I want to go back to basics and it is different this time,my partner is looking to get in better condition also so I think this will help drive me. I think this is where I failed, I had no-one to push me.
    I don't think that depending on someone else for motivation will be sustainable... but I hope it works out to your benefit all the same.

    Quote Originally Posted by paddy155 View Post
    If you would be kind enough to help us,what information exactly would you like us to give you to begin with to help you with your advice ?

    Thank's
    It'd be great if you guys can compile a sample diet for me to tweak to be honest... along with that, supply your stats and any other information that you see as being pertinent.

    Thanks.
    -Corey "Narkissos" Springer

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

  11. #1251
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    wheres Nova?

  12. #1252
    Narkissos's Avatar
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    Quote Originally Posted by A2thej2008 View Post
    wheres Nova?
    How would i know?

    You've asked this already haven't you?
    -Corey "Narkissos" Springer

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

  13. #1253
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    yes, and i thought u kept in contact with him

  14. #1254
    paddy155's Avatar
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    OK,will do. The thing is at the moment we don't stick to any real healthy diet. I will get together our stat's and will arrange to have our bodyfat tested so that we can work out our maintenace calories. Should we use the harris benedict or Katch-McArdle formula to work out our maintenance calories as we are holding on to some fat ?

  15. #1255
    squall123 is offline New Member
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    Quote Originally Posted by alphadog View Post
    whats up guys.

    Ive been working out for over a year and a half straight now, i put on 25 or more pounds while keeping a 6 pack the whole time. so my metabolism is pretty great. im not sure what my body fat is somewhere between 10-14. i now wanna be in the single digits maybe 8%. my diet for putting on weight was bisically eat every 3 hours and instead of eating one portion eat 2. that ended a while ago. i still wanna add lean muscle but more towards toning. i change my routine up every week for a month and then repeat.

    age: 22
    6'1 185
    bf: around 14 probably

    monday- back/biceps
    tuesday- cardio (run or bike)
    wednesday- shoulders/legs
    thursday- cardio or off
    friday- chest/triceps
    saturday- cardio (hockey)
    sunday- off -- cheat meals day

    gym days mon.wednesday.friday i go for about an hour/////// cardio tues.thurs. is 30-40 minutes outdoor biking//// hockey is 2 hours but playing for 10-15 intense minutes then 5 or so minutes of rest


    now this is where im at for a cutting diet.

    __________________________________________________ CAL.---FAT---SAT FAT---CARBS---PROTIEN
    Meal 1;
    1 cup plain oats w/ sugar free syrup(not much)_____________300----6g------0g----------54g---------10g
    4 egg whites 1 egg scrambled cooked with O.O. spray________135-----4.5g----1.5g-------1g----------20g
    1/4 cup shredded mozz. cheese___________________________80------6g------3.5g-------1g-----------8g
    3 slices canadian bacon__________________________________60------1.5g----.5g--------1g-----------11g
    ________________________________________________ total: 575-----17.5g----5.5g-----56g-------49g
    Hour later Go to gym

    Meal 2 after workout;
    45g whey pro-amino w/ water____________________________196-----1g-------0g---------3g----------45g
    8 oz. chicken breast grilled_______________________________220-----0g-------0g--------0g----------50g
    _________________________________________________t otal:416-----1g------0g---------3g----------95g
    Meal 3;
    8oz. chicken breast grilled_______________________________220------1g-------0g--------0g----------50g
    baby romaine salad w/ o.o. and balsamic vin________________160------14g------2g--------9g----------2g
    ________________________________________________to tal: 380------15g-----2g--------9g-----------52g
    Meal 4;
    tuna(albacore)____________________________________ _____175-------2.5g------0g-------0g----------45g
    w/ tbsp. light mayo______________________________________40-------4.5g------.5g-------0g---------0g
    __________________________________________________ total: 215------7g-------.5g-------0g---------45g
    Meal 5;
    45g whey pro-amino w/ water_____________________________196-------1g--------0g-------3g---------45g
    peanut butter and celery_________________________________215-------16g-------3g--------7g---------7g
    _________________________________________________t otal: 411-------17g-------3g-------10g--------52g
    Meal 6;
    tuna(albacore)____________________________________ _____175-------2.5g------0g-------0g----------45g
    w/ tbsp. light mayo______________________________________40-------4.5g------.5g-------0g---------0g
    __________________________________________________ total: 215------7g-------.5g-------0g---------45g

    UPDATED TOTAL:_______CALORIES_______TOTAL FAT_______SAT FAT______CARBS_______PROTIEN
    --------------------------2212g-------------64.5g--------------11.5g-----------78g-----------338g

    ive read and believe milk is no good cuz of processed sugar so no milk. no carrots and corn because of starch. i basically am staying away from carbs and sugar. carbs only when i need them in the morning and after workout. multivitamin everyday.

    please let me know where or if im f*cking up in any areas. i eat till im satisfied i dont stuff myself. i cheat on sunday sometimes ill eat jsut 3 meals all considered cheating to me meals with bread. i can cut this out entirely if it will get me to where i want i just need some more direction. im looking to get my body to, i hate to sound cliche, but brad pitt in fight club level.

    thanks


    im 21 and im 62kgs... shoould i be following this type of diet??? it looks pretty goood except i dont think i'll be eating as much quantity as being posted as i dont think its just realistic... im more like a bruce lee type... haha

  16. #1256
    Narkissos's Avatar
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    Quote Originally Posted by paddy155 View Post
    OK,will do. The thing is at the moment we don't stick to any real healthy diet. I will get together our stat's and will arrange to have our bodyfat tested so that we can work out our maintenace calories. Should we use the harris benedict or Katch-McArdle formula to work out our maintenance calories as we are holding on to some fat ?
    Go with the Katch-McArdle formula.

    Until you can get your bodyfat tested however, go with 10kcals per pound of bodyweight... That should help you put together a diet really quickly.

    Get to it
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

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

  17. #1257
    Narkissos's Avatar
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    Quote Originally Posted by squall123 View Post
    im 21 and im 62kgs... shoould i be following this type of diet??? it looks pretty goood except i dont think i'll be eating as much quantity as being posted as i dont think its just realistic... im more like a bruce lee type... haha
    That diet is for a guy 50 lbs heavier, trying to cut up.

    I can't see how it would be applicable to you in any way.
    -Corey "Narkissos" Springer

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

  18. #1258
    diamond is offline Female Member
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    155 x .22= 34.1

    120.9/2.2= 54.95

    370 + (21.6 x 54.95) = 1556.92 BMR 2413 TDEE goal is 1900 calories...



    i guess for sme meals wat the cals should roughly be. and i didnt inculde veggies in coz i make a soup so i dnt kno how much of each veggie im eating, but the soup is made out of 5 head of broccoli, 2 bags of spinach, 1 head of cauliflower, 1 yellow peper, 2 orange peppers and beef broth( low sodium) and then i puree it ( only way i will eat my veggies...)

    so my cals are about 100 under wat they should bcoz im sure the veggies would bring up my cals and carb intake..





    7:30 meal 1 -330cals/ 21.5 pro/ 11.5g fat/ 37carbs

    1/2 cup oats - 150cals/ 2g fat/ 2 g protein/ 33 carbs
    1/2 cup almond milk- 20 cals/1.5 g fat/ .5g pro/ 1g carbs
    1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs
    4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb

    ester C, dophilus plus, vitamin, b12,glutamine, ALA

    ---cardio--- ( i havent started this.. im buying a treadmill this week so i can do morning cardio )


    10:00 meal 2- 248 cals/ 8.5g fat/ 26g pro/ 16 carbs

    3 oz chicken- 100 cals/ 2 g fat/ 20 g pro/ 0 carbs
    1slice ezekiel bread- 80 cals/.5fat/ 4g pro/ 15carb
    almonds 10g - 68 cals/ 6g fat/ 2 pro/1 g carb or 1tsp walnut oil 60 cals/ 7 g fat/ 0/0
    veggies


    12:30 (sometimes 1:00)meal 3- 334cals/ 13 g fat/ 29g pro/ 22g carbs

    1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
    1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
    3oz banana 75 cals/ 0fat/ 0pro/ 20 carbs
    1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs

    ester C, dophilus plus, vitamin, b12,glutamine, ALA

    1:00 ---wrk out----

    2:30-3:00 a pwo shake meal 4 - 159 cal/ 5g fat/ 24g pro/ 4g carbs
    1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
    1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
    fish oil capsule


    3:30(30-45min later)meal 5 - 370cals/ 10.5 g fat/ 38 g pro/ 34carbs

    1/2 cup quinoa- 160 cals/ 2.5 fat/ 6 g pro/ 30 carbs
    1 can tuna- 120 cals/ 0fat/ 30g pro/ 0carbs
    2 oz avocado- 90 cals/ 8 fat/ 2g pro/ 4g carbs or 2 tbsp flax
    veggies

    6:30meal 6- 180cals/ 10g fat/ 20g pro/ 0carbs
    1 boiled egg 50 g- 80 cals/ 6 g fat/ 6g pro/ 0carbs
    4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb
    1tsp flax 40 cals/ 4g fat/ 0/0
    fish oil capsule
    veggies


    ester C, dophilus plus, vitamin, b12, glutamine, ALA

    9:30meal 7- 200 cals/ 30 pro/ 10 fat/ 0 carbs

    4oz roast beef(cooked with extra virgin olive oil) -
    veggies

    1,781 cals
    187.5 protein
    56.5 fats
    113 carbs (not including veggies)


    any other supps u might recommend?
    Last edited by diamond; 10-06-2009 at 07:21 AM.

  19. #1259
    paddy155's Avatar
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    Quote Originally Posted by Narkissos View Post
    Go with the Katch-McArdle formula.

    Until you can get your bodyfat tested however, go with 10kcals per pound of bodyweight... That should help you put together a diet really quickly.

    Get to it
    Ok Nark,have got the ball rolling. This is where Im am at just now.

    STATS- MYSELF PARTNER
    27 y/o 23 y/o
    191 cm 172 cm
    217 lbs 161 lbs
    ? bodyfat % ? bodyfat %

    NOTE- As you said,Katch-Mcardle formula will be used to work out maintenance Kcal's but as bodyfat has not been tested,we will be starting with 10 Kcal's per pound of bodyweight. Based on this my daily Kcal intake is 2170 and my partner's is 1610.

    Just as i'm writing this I have just realised that I have not stated the gender of my partner and she is a female.
    I am a little rusty Nark. I did have a diet for my self last year that you and Abbot helped me with but I have forgot how to breakdown my daily Kcal's maintenance level into pro,carb's and fat. I do however remember a little. Carb's are 45% of diet. These stay constant. Pro and fat can be adjusted. Carbs can be consumed in all meal's but last.

    It's slowly coming back,just needing you to help refresh my memory. Thank's.

  20. #1260
    Narkissos's Avatar
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    Quote Originally Posted by paddy155 View Post
    Ok Nark,have got the ball rolling. This is where Im am at just now.
    Thanks for taking the effort to get it started mate.

    The first step is generally the hardest.

    Quote Originally Posted by paddy155 View Post
    STATS- MYSELF PARTNER
    27 y/o 23 y/o
    191 cm 172 cm
    217 lbs 161 lbs
    ? bodyfat % ? bodyfat %
    Hit me with a PM let me link you to some material that should help you better guesstimate your bodyfat percentages.

    In the meantime, let me deal with what's presented here.

    Quote Originally Posted by paddy155 View Post
    NOTE- As you said,Katch-Mcardle formula will be used to work out maintenance Kcal's but as bodyfat has not been tested,we will be starting with 10 Kcal's per pound of bodyweight. Based on this my daily Kcal intake is 2170 and my partner's is 1610.
    Looks good to be honest.

    Quote Originally Posted by paddy155 View Post
    Just as i'm writing this I have just realised that I have not stated the gender of my partner and she is a female.
    I figured... that's why I opted for the lower end of the kcal range: 10kcal/pound. It's generally applicable to either sex... but moreso to females and guys with fairly high BF%.

    Quote Originally Posted by paddy155 View Post
    I am a little rusty Nark. I did have a diet for my self last year that you and Abbot helped me with but I have forgot how to breakdown my daily Kcal's maintenance level into pro,carb's and fat. I do however remember a little. Carb's are 45% of diet. These stay constant. Pro and fat can be adjusted. Carbs can be consumed in all meal's but last.
    As you're not getting back into things, I'd suggest 50% protein; 30 % carbs; 20% fat.

    I figure you both will have impaired insulin sensitivity at this point, so you wouldn't benefit from a standard macro-spread, as a leaner/constantly active athlete would.

    Quote Originally Posted by paddy155 View Post
    It's slowly coming back,just needing you to help refresh my memory. Thank's.
    np mate.
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
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  21. #1261
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    Quote Originally Posted by diamond View Post
    155 x .22= 34.1

    120.9/2.2= 54.95

    370 + (21.6 x 54.95) = 1556.92 BMR 2413 TDEE goal is 1900 calories...

    tdee = 2413?

    Tell me about your daily activity... because I'm curious what prompted you to use the active multiplier that you did.

    Quote Originally Posted by diamond View Post
    i guess for sme meals wat the cals should roughly be. and i didnt inculde veggies in coz i make a soup so i dnt kno how much of each veggie im eating, but the soup is made out of 5 head of broccoli, 2 bags of spinach, 1 head of cauliflower, 1 yellow peper, 2 orange peppers and beef broth( low sodium) and then i puree it ( only way i will eat my veggies...)
    I'd fathom that your carb intake is way higher than represented.

    Each 2 cups of veggies tend to add 20-25gr usable carbohydrates. (Fiber counts because it, being fermented in the lower intestine, yields usable short-chain fatty acids. These fatty acids contribute 3-6kcals/gram...so we count them towards one's energy intake).

    So... do me a favor and cut all your veggies up and measure them in cups...and give me the figure on this thread so I can have an idea of just how much higher your carb/kcal intake is.

    Quote Originally Posted by diamond View Post
    so my cals are about 100 under wat they should bcoz im sure the veggies would bring up my cals and carb intake..
    See above.


    Quote Originally Posted by diamond View Post

    7:30 meal 1 -330cals/ 21.5 pro/ 11.5g fat/ 37carbs

    1/2 cup oats - 150cals/ 2g fat/ 2 g protein/ 33 carbs
    1/2 cup almond milk- 20 cals/1.5 g fat/ .5g pro/ 1g carbs
    1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs
    4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb

    ester C, dophilus plus, vitamin, b12,glutamine, ALA

    ---cardio--- ( i havent started this.. im buying a treadmill this week so i can do morning cardio )


    10:00 meal 2- 248 cals/ 8.5g fat/ 26g pro/ 16 carbs

    3 oz chicken- 100 cals/ 2 g fat/ 20 g pro/ 0 carbs
    1slice ezekiel bread- 80 cals/.5fat/ 4g pro/ 15carb
    almonds 10g - 68 cals/ 6g fat/ 2 pro/1 g carb or 1tsp walnut oil 60 cals/ 7 g fat/ 0/0
    veggies


    12:30 (sometimes 1:00)meal 3- 334cals/ 13 g fat/ 29g pro/ 22g carbs

    1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
    1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
    3oz banana 75 cals/ 0fat/ 0pro/ 20 carbs
    1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs

    ester C, dophilus plus, vitamin, b12,glutamine, ALA

    1:00 ---wrk out----

    2:30-3:00 a pwo shake meal 4 - 159 cal/ 5g fat/ 24g pro/ 4g carbs
    1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
    1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
    fish oil capsule


    3:30(30-45min later)meal 5 - 370cals/ 10.5 g fat/ 38 g pro/ 34carbs

    1/2 cup quinoa- 160 cals/ 2.5 fat/ 6 g pro/ 30 carbs
    1 can tuna- 120 cals/ 0fat/ 30g pro/ 0carbs
    2 oz avocado- 90 cals/ 8 fat/ 2g pro/ 4g carbs or 2 tbsp flax
    veggies

    6:30meal 6- 180cals/ 10g fat/ 20g pro/ 0carbs
    1 boiled egg 50 g- 80 cals/ 6 g fat/ 6g pro/ 0carbs
    4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb
    1tsp flax 40 cals/ 4g fat/ 0/0
    fish oil capsule
    veggies


    ester C, dophilus plus, vitamin, b12, glutamine, ALA

    9:30meal 7- 200 cals/ 30 pro/ 10 fat/ 0 carbs

    4oz roast beef(cooked with extra virgin olive oil) -
    veggies

    1,781 cals
    187.5 protein
    56.5 fats
    113 carbs (not including veggies)
    Fat's a little on the high side.

    I'd fathom that, once re-calculated, you'll find that your carb intake is on the high side as well.

    That aside, interesting combination of foods.

    I appreciate the variety.

    Quote Originally Posted by diamond View Post
    any other supps u might recommend?
    I noticed the probiotics.

    Do you have digestive issues?

    Personally, I'd add a protease formula + betaine HCL to the mix.

    I'd also add a Glucose disposal Aide... like chromium polynicotinate, metformin, or any other compound you can get ahold of at present.

    Nice diet overall though. Some tweaking and you'll be good to go.
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
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  22. #1262
    diamond is offline Female Member
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    i wrk out 5 days a week 20-30 min cardio afterwards.
    saturday i just do cardio about an hr worth. this week im buying a treadmill and i plan to do cardio in the morning.
    i used 1.55. i also dnt wrk during the week, so i only wrk out.

    and yes i have lots of digestion issues..

    i can give u a rough guess of how much i've been eating so far in veggies.

  23. #1263
    Narkissos's Avatar
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    Quote Originally Posted by diamond View Post
    i wrk out 5 days a week 20-30 min cardio afterwards.
    saturday i just do cardio about an hr worth. this week im buying a treadmill and i plan to do cardio in the morning.
    i used 1.55. i also dnt wrk during the week, so i only wrk out.
    Fair enough.

    Quote Originally Posted by diamond View Post
    and yes i have lots of digestion issues..
    Yea I figured.

    I have some as well.

    I use digestive enzymes w/ every meal year round... Those and betaine HCL go a LONG way.

    I'd suggest psyllium at least pre-bed as well.

    Quote Originally Posted by diamond View Post
    i can give u a rough guess of how much i've been eating so far in veggies.
    Hit me with it.
    -Corey "Narkissos" Springer

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

  24. #1264
    diamond is offline Female Member
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    about 70 cals and 20 carbs per cup. i only have a cup when i eat them.

    so thats an extra 80g of carbs
    and 280 cals...

    maybe drop the soup in meal 2 and 5?

    drop the flax in meal 6

    lower my peanut butter to a tsp instead of tbsp.

    so that would give me (when i drop wat i suggested above)
    : 1,851 cals

    151.5g carbs

    48.5 g fat

    185 g pro

  25. #1265
    diamond is offline Female Member
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    Quote Originally Posted by Narkissos View Post
    Fair enough.



    Yea I figured.

    I have some as well.

    I use digestive enzymes w/ every meal year round... Those and betaine HCL go a LONG way.

    I'd suggest psyllium at least pre-bed as well.



    Hit me with it.
    thanx. im definitely gonna pick up sum of that 2morro

  26. #1266
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    Quote Originally Posted by diamond View Post
    about 70 cals and 20 carbs per cup. i only have a cup when i eat them.

    so thats an extra 80g of carbs
    and 280 cals...

    maybe drop the soup in meal 2 and 5?

    drop the flax in meal 6

    lower my peanut butter to a tsp instead of tbsp.

    so that would give me (when i drop wat i suggested above)
    : 1,851 cals

    151.5g carbs

    48.5 g fat

    185 g pro
    Looks like a decent place to start.

    You're going to stagnate after 6 or so week though... So at that point, I'd look into carb-cycling.

    I'd suggest:

    Days 1-3:

    151.5g carbs

    48.5 g fat

    185 g pro


    Days 4-6:

    100g carbs

    48.5 g fat

    185 g pro


    Days 7-9:

    50g carbs

    48.5 g fat

    185 g pro


    Day 10: Re-feed.
    -Corey "Narkissos" Springer

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

  27. #1267
    diamond is offline Female Member
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    looks great thanks

  28. #1268
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    Quote Originally Posted by diamond View Post
    thanx. im definitely gonna pick up sum of that 2morro
    Sweet

    1000mg prior to each meal is a cool place to start.

    Quote Originally Posted by diamond View Post
    looks great thanks
    Never a problem m'lady.
    -Corey "Narkissos" Springer

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

  29. #1269
    yesitsreallyjosh is offline Junior Member
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    Quote Originally Posted by Narkissos View Post



    I'm very unsure what you based your TDEE on @ 165 lbs.

    A ridiculous metabolism, high intensity 1 hour workouts 6 days a week. accurate, no?

    Also... I don't think that 180 lbs (which is what 165 lbs LBM + 8 % BF would be) would look good on a 6'4" frame.

    Of course not - what I plan on doing is cut most of this f***ing baby fat off of me that I'm absolutely sick of before I bulk up on AAS to add around 15 lbs+ of lean mass over about 3, 3 and a half months or so beginning around late-november. i know i may be doing things the wrong way or backwards, but this is the way i'm definitely going and i don't think anything could change my mind


    Why're you training this infrequently at this level of development?

    yeah i realized your right and I'm starting to get into the gym 4 days a week as opposed to 3 and mixing in some cardio now so its 4 days a week of weights (one of those +cardio) and 2 days of HIIT. I've never been this cut before and still going. I have been training consistently for 3 years, however it wasn't until mid-way this year that I finally got my diet right (i was all high GI, high fat, low protein for most of that time. ) and learned how to truly train effectively.

    How often/how long do you believe I should train? What sort of spread/theory? I'm all ears, mate!


    What's your split look like?


    current spread as follows:
    Monday - Chest/Shoulders
    Tue - Legs
    Wed - Back/20min Cardio
    thur - outdoor HIIT
    (All HIIT sessions approx. 30 minutes -10 min or so warmup and cooldown, 8-10 sets of 30 second all-out sprints, 30 second walks)
    Fri - Arms/Abs
    sat - outdoor HIIT
    sun - rest


    3000kcals on weight-training days
    2000kcals on non-training/cardio-only days


    same 40/40/20 macro spread applies with both? i am assuming the non-training/cardio day must be higher protein ratio?


    ALCAR: 3 grams pre-workout.

    on an empty stomach?
    on weight lifting days also?
    i mix it with arginine, is that a bad thing? :X
    how long before workout should i take my dosages? 1 hr? 30 min? immediately?



    Pro + moderate-GI/GL carb + EFA post-cardio.

    how soon do i eat post cardio?
    what are some good post workout moderate-GI carbs that you recommend, friend?
    also, how much efa (same as any other meal/macro spread)?
    are flax and fish oil equally good sources?
    out of curiosity what is the cheapest place for them on the internet? hah (worth a shot)

    Nark is the sh*t-

    ***IMPORTANT P.S.*** - I've been dying to ask you this for awhile Nark and I finally remembered:

    What would you rank as the Top 3 (in no particular order) or so best low-cost sources of Protein, Low GI Complex Carbs and Vegetables? This would help me tremendously in forming my diet. I need to spend as little as possible on food for the next several months for several reasons. However, I will eat ANYTHING as often as possible as long as it's really good for me and cheap. Please take a second for this one: as it will go a long way for me. Thanks
    Last edited by yesitsreallyjosh; 10-27-2009 at 03:10 AM.

  30. #1270
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    Last edited by paddy155; 10-12-2009 at 03:31 PM.

  31. #1271
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    Hi Nark. I sent you a pm, just wondering if you got it ?

    I have been pretty busy with work over the last few day's so not had much time to sit down and construct my diet. Had so much going threw my mind lately with my diet and workout's. Been reading alot into slingshot training recently but anyway,diet first.

    I have calculated that my maintenance kcal's is 2170 and my partner's is 1610. Basing our diet's on 50% pro, 30% carb's and 20% fat's I will consume roughly 1085 Kcal's for pro, 651 for carb's and 434 for fat's and my partner will consume 805 kcal's for pro, 483 for carb's and 322 for fat.

    We have sat down and discussed roughly how many meal's we could consume daily and at what time's. I have also marked what each meal will consist of (pro,carb,fat) I have not added in any food choice's yet.

    MEAL 1 6.00-6.30am (p/c)
    MEAL 2 9.30am (p/c)
    MEAL 3 12.30pm (p/c)
    MEAL 4 4.00-4.30pm (p/c)
    MEAL 5 Pre-workout 6.30pm (p/c)
    WORKOUT
    MEAL 6 Post workout 9.00pm (p/c)
    MEAL 7 10.00pm (p/f)

    All meal's will contain green's.

    I have a couple of question's regarding the above.

    1. How does the layout of the diet look ?
    2. Am I leaving to much time in between meal's ?
    3. If I have to consume roughly 434 Kcal's for fat , that would be 48 g. I reliase that most food's contain fat which could bring this down a little and leave not so much for the last meal, but I intend on eating super clean. Egg whites,sweet potatoes and green's. How much fat should be consumed in my last meal and which other's throughout the day should I include the remianing fat's ?

    Thank's

  32. #1272
    yesitsreallyjosh is offline Junior Member
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    Quote Originally Posted by paddy155 View Post
    Hi Nark. I sent you a pm, just wondering if you got it ?

    I have been pretty busy with work over the last few day's so not had much time to sit down and construct my diet. Had so much going threw my mind lately with my diet and workout's. Been reading alot into slingshot training recently but anyway,diet first.

    I have calculated that my maintenance kcal's is 2170 and my partner's is 1610. Basing our diet's on 50% pro, 30% carb's and 20% fat's I will consume roughly 1085 Kcal's for pro, 651 for carb's and 434 for fat's and my partner will consume 805 kcal's for pro, 483 for carb's and 322 for fat.

    We have sat down and discussed roughly how many meal's we could consume daily and at what time's. I have also marked what each meal will consist of (pro,carb,fat) I have not added in any food choice's yet.

    MEAL 1 6.00-6.30am (p/c)
    MEAL 2 9.30am (p/c)
    MEAL 3 12.30pm (p/c)
    MEAL 4 4.00-4.30pm (p/c)
    MEAL 5 Pre-workout 6.30pm (p/c)
    WORKOUT
    MEAL 6 Post workout 9.00pm (p/c)
    MEAL 7 10.00pm (p/f)

    All meal's will contain green's.

    I have a couple of question's regarding the above.

    1. How does the layout of the diet look ?
    2. Am I leaving to much time in between meal's ?
    3. If I have to consume roughly 434 Kcal's for fat , that would be 48 g. I reliase that most food's contain fat which could bring this down a little and leave not so much for the last meal, but I intend on eating super clean. Egg whites,sweet potatoes and green's. How much fat should be consumed in my last meal and which other's throughout the day should I include the remianing fat's ?

    Thank's
    i can tell you that he's gonna tell you to keep the macros pretty much the same over every meal. in other words, the fat should be about the same for every meal.
    'and personally i think uve got the right idea except you should include a little fat spread out over every meal and (if you can) move up meals 4,5, and 6 one hour in order to leave 2 hours between meals 6 and 7 and only 3 hours between meals 3 and 4

    just my two cents

  33. #1273
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    Quote Originally Posted by Narkissos View Post
    I'd suggest psyllium at least pre-bed as well.
    why? seems like she's getting sufficient fiber from her diet...

    I'm also not quite clear on using digestive enzymes vs eliminating the offending foods giving you stomach issues most of time, indigestion is due to allergies or too high fat intake.....just wondering

    taking metformin is highly ill-advised IMO, esp. if she isn't using it to specifically control a diabetic condition (do we even know her fasting blood sugar levels??)...metformin is NOT a supplement, and can aggravate her GI issues...
    Last edited by chubbsub; 10-20-2009 at 04:59 AM.

  34. #1274
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    Quote Originally Posted by diamond View Post
    i wrk out 5 days a week 20-30 min cardio afterwards.
    saturday i just do cardio about an hr worth. this week im buying a treadmill and i plan to do cardio in the morning.
    i used 1.55. i also dnt wrk during the week, so i only wrk out.

    and yes i have lots of digestion issues..

    i can give u a rough guess of how much i've been eating so far in veggies.
    this is Nark's thread, so I don't want to hi-jack....but maybe you would be better off separating your cardio from your weights (esp. considering you have the time), slightly lowering your fat intake 9or improving your fat sources, and eating more complex carbs.....

  35. #1275
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    first of all great thread, wish i could say i read ALL the pages, but i went through a lot.

    ok, i dont know if this has been asked already, my apologies if it has.. im very interested in your approach to moderate carbs/protein and low fat. im currently cutting, ive been doing low carbs, around 80/day from 3/4 cup i oats in 2 meals, and about 1.5 cups of broccoli in 3 meals so 4.5 total a day, plus a fiber supp since im not getting too much from the foods im eating. the rest of my cals are coming from 80 grams fat/day and 185-200 grams of protein/day. i can go into detail about my diet if its needed, i figured out all the macros when i planned my diet in the beginning but cant remember exactly what they were, i know im getting in about 2300 cals a day. i do a 5 day split for weight training, followed by 40 mins steady state cardio 130 beats per min. after every workout and 1 day of 40min cardio on the weekend.

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

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

    my fat loss is going well so far, and i know most would say dont fix it if its not broken, but i seem to be hungry all the time. ive lost BF very well before using the moderate carb/lower fat approach, but i wanted to try the other way to see how i responded. like i said, its going well, but i had a lot more energy throughout the day when i had more carbs. i want that back. any help is greatly appreciated.

  36. #1276
    dakyum is offline New Member
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    I am trying to bulk up. I am 5.9" 194Lb and around 18%bf
    I care about nutrition, but I never had the dedication and the knowledge to...
    Now I have the dedication, but not the knowldege so I hope u help me out.
    I live in college dorm and therefore I cant cook my own food.
    The college cafe, has salads, eggs all the time.
    and depending on the day it has different kinds of food.
    varying from chicken, beef, pork and turkey. Sometimes they are lean cuts, but sometimes they also come fried.
    There is also a Pasta place..made to order.
    I could also get chicken pieces from the cafe. I dont know which part it is but its seems pretty clean and its not fried..
    I usually take meals 2-3 times a day because I find it hard to goto the cafe that many times.. and i take whey protein shakes, multivitamin, creatine and mass xxx
    Please advise
    Thank you

  37. #1277
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    I was at the worst I have ever been 3 years ago weighing 300pounds in the beginning of college. Lost over 70 pounds of fat and put on serious muscle with diet and cardio. I have been plateauing for the past year and a half.

    After many cycles of clen and t3 and horrible 4 week test cycle of test E. I am at the same point. I need some serious help.

    My diet is regularly very clean. Similar to bellow. I am still confused how I can maintain so much bf while my peers are eating twice as bad and keeping themselves under 10%. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1))


    Stats:

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


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

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


    Thanks in advance


    Katch-McArdle Formula (BMR based on lean body weight):BMR (men and women) = 370 + (21.6 X lean mass in kg)

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






    TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

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

    TOTALS=565/54/24/46

    9:00AM WORKOUT

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

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

    TOTALS=300/48/2/0

    4:00PM TUNA CREATIONS PACK 215 32 9 5

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

    TOTALS=470/51/10/0

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

    TOTALS=250/20/17/3


    CALS /PRO/FAT/ CARBS


    DAY TOTALS 1930/245/69/57


    I have no idea where I can increase. Just to remind you guys, I have been eating like this for a while and havent dropped any in BF.

    I also seem to be very carb sensitive.
    Last edited by noexcuses88; 11-05-2009 at 07:51 PM.

  38. #1278
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    Quote Originally Posted by Narkissos
    I'm very unsure what you based your TDEE on @ 165 lbs.
    Quote Originally Posted by yesitsreallyjosh
    A ridiculous metabolism, high intensity 1 hour workouts 6 days a week. accurate, no?
    Arguable really.

    If you have a 'ridiculously high metabolism', then why are you over 12% F currently?

    It doesn't add up.

    Quote Originally Posted by Narkissos
    Also... I don't think that 180 lbs (which is what 165 lbs LBM + 8 % BF would be) would look good on a 6'4" frame.
    Quote Originally Posted by yesitsreallyjosh
    Of course not - what I plan on doing is cut most of this f***ing baby fat off of me that I'm absolutely sick of before I bulk up on AAS to add around 15 lbs+ of lean mass over about 3, 3 and a half months or so beginning around late-november. i know i may be doing things the wrong way or backwards, but this is the way i'm definitely going and i don't think anything could change my mind
    Understood and noted.

    However, if your goal is indeed to cut and then bulk, your diet needs to reflect this.

    At present, I believe it's currently *way* over maintenance for the LBM you currently have.

    Quote Originally Posted by Narkissos
    Why're you training this infrequently at this level of development?
    Quote Originally Posted by yesitsreallyjosh
    yeah i realized your right and I'm starting to get into the gym 4 days a week as opposed to 3 and mixing in some cardio now so its 4 days a week of weights (one of those +cardio) and 2 days of HIIT. I've never been this cut before and still going. I have been training consistently for 3 years, however it wasn't until mid-way this year that I finally got my diet right (i was all high GI, high fat, low protein for most of that time. ) and learned how to truly train effectively.
    Understood.

    Quote Originally Posted by yesitsreallyjosh
    How often/how long do you believe I should train? What sort of spread/theory? I'm all ears, mate!
    Firstly, I think you need a better split.

    If you're going 3 days per week, your rest/active-rest days need to be better placed.

    Quote Originally Posted by Narkissos
    What's your split look like?
    Quote Originally Posted by yesitsreallyjosh
    current spread as follows:
    Monday - Chest/Shoulders
    Tue - Legs
    Wed - Back/20min Cardio
    thur - outdoor HIIT
    (All HIIT sessions approx. 30 minutes -10 min or so warmup and cooldown, 8-10 sets of 30 second all-out sprints, 30 second walks)
    Fri - Arms/Abs
    sat - outdoor HIIT
    sun - rest
    Arms/Abs really don't need their own day.

    I'd just add ab work into your HIIT/conditioning day.

    I'd also suggest inserting your conditioning days between your weight training days.

    e.g.

    Monday - Chest/Shoulders/triceps
    Tuesday: Outdoor HIIT
    Wednesday- Legs
    Thursday - outdoor HIIT
    Friday - Back/biceps
    Saturday - outdoor HIIT
    sun - rest

    Toss some bear crawls and box jumps in on your outdoor HIIT days...and that takes care of ab work.


    Quote Originally Posted by Narkissos
    3000kcals on weight-training days
    2000kcals on non-training/cardio-only days
    Quote Originally Posted by yesitsreallyjosh
    same 40/40/20 macro spread applies with both? i am assuming the non-training/cardio day must be higher protein ratio?
    No... Same ratio.

    ...at least initially.

    Quote Originally Posted by Narkissos
    ALCAR: 3 grams pre-workout.
    Quote Originally Posted by yesitsreallyjosh
    on an empty stomach?
    Yes. Take an antioxidant at the same time.

    You may want to split the dosage over two sittings.

    Also... you may want to work your way up to 3 grams/day.


    Quote Originally Posted by yesitsreallyjosh
    on weight lifting days also?
    Yep.

    Daily.


    Quote Originally Posted by yesitsreallyjosh
    i mix it with arginine, is that a bad thing? :X
    Not to my knowledge.


    Quote Originally Posted by yesitsreallyjosh
    how long before workout should i take my dosages? 1 hr? 30 min? immediately?
    30-60 mins prior.

    Quote Originally Posted by Narkissos
    Pro + moderate-GI/GL carb + EFA post-cardio.
    Quote Originally Posted by yesitsreallyjosh
    how soon do i eat post cardio?
    Immediately.

    Quote Originally Posted by yesitsreallyjosh
    what are some good post workout moderate-GI carbs that you recommend, friend?

    • Pearl Barley.
    • Cream of wheat.
    • Quinoa
    • Wholegrain Corn Meal
    • Stone-ground wholewheat Pita Bread


    Quote Originally Posted by yesitsreallyjosh
    also, how much efa (same as any other meal/macro spread)?
    Same as any other meal

    Quote Originally Posted by yesitsreallyjosh
    are flax and fish oil equally good sources?
    Yep.

    Quote Originally Posted by yesitsreallyjosh
    out of curiosity what is the cheapest place for them on the internet? hah (worth a shot)
    Um... hit me with an email and I'll direct you to the place my client use.

    Quote Originally Posted by yesitsreallyjosh
    Nark is the sh*t-
    Thanks for the kind words.

    Quote Originally Posted by yesitsreallyjosh
    ***IMPORTANT P.S.*** - I've been dying to ask you this for awhile Nark and I finally remembered:

    What would you rank as the Top 3 (in no particular order)
    That's a tough call, because availability plays a role in dictating the 'best'.

    Things available in my region tend not to be available in other parts of the world.

    I'll take a crack at it though... I'll take it a step further than top 3 in some instances:

    Quote Originally Posted by yesitsreallyjosh
    or so best low-cost sources of Protein

    • Sardines
    • Pork
    • Beef
    • Shrimp
    • Salmon
    • Tilapia


    Quote Originally Posted by yesitsreallyjosh
    Low GI Complex Carbs
    Moderate GI rather:


    • Quinoa
    • Yams (the true yam.. not the sweet potato)
    • Sweet potato
    • Pearl Barley
    • Mahogany Rice/Wild Rice


    Quote Originally Posted by yesitsreallyjosh
    and Vegetables?

    • Buk Choy (Chinese cabbage)
    • Mushrooms (technically not a vegetable)
    • Spinach
    • Squash (technically not a vegetable)
    • Okras


    Quote Originally Posted by yesitsreallyjosh

    This would help me tremendously in forming my diet. I need to spend as little as possible on food for the next several months for several reasons. However, I will eat ANYTHING as often as possible as long as it's really good for me and cheap. Please take a second for this one: as it will go a long way for me. Thanks
    Hope this helps.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

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

  39. #1279
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    Quote Originally Posted by paddy155 View Post
    Hi Nark. I sent you a pm, just wondering if you got it ?
    I did.

    Quote Originally Posted by paddy155 View Post
    I have been pretty busy with work over the last few day's so not had much time to sit down and construct my diet. Had so much going threw my mind lately with my diet and workout's. Been reading alot into slingshot training recently but anyway,diet first.
    Noted.

    Quote Originally Posted by paddy155 View Post
    I have calculated that my maintenance kcal's is 2170 and my partner's is 1610. Basing our diet's on 50% pro, 30% carb's and 20% fat's I will consume roughly 1085 Kcal's for pro, 651 for carb's and 434 for fat's and my partner will consume 805 kcal's for pro, 483 for carb's and 322 for fat.
    Noted.

    Quote Originally Posted by paddy155 View Post
    We have sat down and discussed roughly how many meal's we could consume daily and at what time's. I have also marked what each meal will consist of (pro,carb,fat) I have not added in any food choice's yet.

    MEAL 1 6.00-6.30am (p/c)
    MEAL 2 9.30am (p/c)
    MEAL 3 12.30pm (p/c)
    MEAL 4 4.00-4.30pm (p/c)
    MEAL 5 Pre-workout 6.30pm (p/c)
    WORKOUT
    MEAL 6 Post workout 9.00pm (p/c)
    MEAL 7 10.00pm (p/f)
    Noted.

    Quote Originally Posted by paddy155 View Post
    All meal's will contain green's.
    Have you counted the greens towards your calculated carb intake?

    You should.

    Quote Originally Posted by paddy155 View Post
    I have a couple of question's regarding the above.

    1. How does the layout of the diet look ?
    The structure looks good.

    651 kcals alloted to carbs, spread over p/c meals amounts to less than 30 gr carbs per sitting... which is a pretty good load per meal.

    Providing your pick your carb sources well, you'll net a decent insulin trickle through-out the day... as opposed to a huge spike.

    Nice.

    Quote Originally Posted by paddy155 View Post
    2. Am I leaving to much time in between meal's ?
    It looks that way... but, you will have to assess this for yourself... using hunger (and other responses) as your guide.

    Quote Originally Posted by paddy155 View Post
    3. If I have to consume roughly 434 Kcal's for fat , that would be 48 g. I reliase that most food's contain fat which could bring this down a little and leave not so much for the last meal, but I intend on eating super clean. Egg whites,sweet potatoes and green's. How much fat should be consumed in my last meal and which other's throughout the day should I include the remianing fat's ?
    If you're eating only egg whites for protein, then you'll need to add at least 5 grams of fat to each meal... This'll leave you with approximately 20 grams of fat for the last meal.

    However... if you're eating stuff like chicken and beef, you really won't have that much leeway.

    Quote Originally Posted by paddy155 View Post
    Thank's
    np
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

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

  40. #1280
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    Quote Originally Posted by chubbsub View Post
    why? seems like she's getting sufficient fiber from her diet...
    Doesn't appear that way to me.

    What defines 'sufficient' for you?

    Quote Originally Posted by chubbsub View Post
    I'm also not quite clear on using digestive enzymes vs eliminating the offending foods giving you stomach issues most of time, indigestion is due to allergies or too high fat intake.....just wondering
    Blanket statements.

    Many things cause indigestion... not just 'allergies' or 'too high fat intake'.

    Some people don't produce enough stomach acid.

    Some people (due to stress etc.) don't produce enough enzymes.

    Some people suffer from anxiety and other conditions which can affect gastric emptying.

    Loads of factors affect digestion.

    Quote Originally Posted by chubbsub View Post
    taking metformin is highly ill-advised IMO
    *sigh*

    Refer to this thread's MO: performance nutrition.

    Not 'let's hold hands and sing kumbaya'-dieting.

    I've been doing this for over a decade, and I never give advice on anything I don't have extensive personal experience with.

    If you don't like the advice given on the thread, either don't read it, or discard what you dislike... simple.

    Quote Originally Posted by chubbsub View Post
    esp. if she isn't using it to specifically control a diabetic condition (do we even know her fasting blood sugar levels??)
    'Controlling a diabetic condition' isn't why bodybuilders use metformin.

    Advising that an individual not use said compound for the above reason is as asinine as suggesting that individuals not use steroids unless they have muscle wastage.

    Quote Originally Posted by chubbsub View Post
    ...metformin is NOT a supplement, and can aggravate her GI issues...
    Metformin's GI-track irritating effects are short-term.

    After a week on the compound, negative effects tend to cease.

    Some people never get GI discomfort on the compound... period.

    The fact of the matter is that the compound is effective for the purposes discussed on this thread.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

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

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