My nutrition log of a NATURAL and progress pictures

[pleasehalp]

I have added 45 pounds in the past year naturally and here is my diet,

please criticize, suggest, and any questions let me know thanks


Okay let me try to put it as best as possible

9:20 1 scoop of protein 25g protein 1 cup whole oats a banana

12 PM 1/2 cup of Black beans and 3-4 Oz of chicken breast

2 PM (usually pre workout) 1 cup of milk 1 cup 1/4 of shreddred wheats (50g carbs),berries protein scoop (25g protein)

5 PM Post workout scoop of protein (25 g) creatine, 1 cup milk 2 tablespoons of chocolate syrup 1/4 cup white rice and a can of tuna

6:30-7 PM 1 cup of brown rice and two chicken breasts (usually divide meals into two meals)

9 pm avocado big hass with chicken breast

10 PM another chkn breast or cottage cheese (depending on total P end of night) with olive oil shots 1 tablespoon, fish oils and bed

[pleasehalp]

bump

[Bio-Active]

I have added 45 pounds in the past year naturally and here is my diet,

please criticize, suggest, and any questions let me know thanks


Okay let me try to put it as best as possible

9:20 1 scoop of protein 25g protein 1 cup whole oats a banana Get rid of the shake and have a real pro source here Chicken or eggs maybe

12 PM 1/2 cup of Black beans and 3-4 Oz of chicken breast Add Greens here

2 PM (usually pre workout) 1 cup of milk 1 cup 1/4 of shreddred wheats (50g carbs),berries protein scoop (25g protein) If this meal is 1 hr pre work out I would have real pro and either Brown rice or sweet potato. Loose the shredded wheat

5 PM Post workout scoop of protein (25 g) creatine, 1 cup milk 2 tablespoons of chocolate syrup 1/4 cup white rice and a can of tuna Again loose the shake and have chicken or real pro source here with brown rice or sweet potato

6:30-7 PM 1 cup of brown rice and two chicken breasts (usually divide meals into two meals) Need Greens here

9 pm avocado big hass with chicken breast Need greens here

10 PM another chkn breast or cottage cheese (depending on total P end of night) with olive oil shots 1 tablespoon, fish oils and bed

Try to push this meal back to 1130 or 12 and have greens with it

See bold

[pleasehalp]

????

[pleasehalp]

I see, you're right I usually add broccoli in their or baby spinache, will be buying salads to post post workout meal. What is wrong with the shredded wheats and protein shakes? I fallow IIFYM and have wonderful gains from it so far but always listening to suggestions and explanations, thanks.

[Bio-Active]

pro shakes will be absorbed into the body in 30 minutes and real food takes 3 hrs to digest. Pro shakes are good in a pinch but i would not rely on them as a food source.

[pleasehalp]

pro shakes will be absorbed into the body in 30 minutes and real food takes 3 hrs to digest. Pro shakes are good in a pinch but i would not rely on them as a food source.

I have had friends and seen logs of people living off of protein shakes as their main source consuming up to 7 shakes a day and making normal gains, as for health you're right. I guess this thread is more of body composition over being healthy as they are two totally different things in the bodybuilding world.

[Bio-Active]

All of the info that i gave you is just my opinion. Its your body i can only suggest. Just as an FYI though i do not see many ripped people living on protein shakes. Good luck bro

[pleasehalp]

All of the info that i gave you is just my opinion. Its your body i can only suggest. Just as an FYI though i do not see many ripped people living on protein shakes. Good luck bro

A calorie is a calorie IE jolt of energy. A protein is a protein rather it be from a pretzel to a chicken breast, not trying to argue here just basing this off of facts, science and bodybuilding regimes.

[Tron3219]

All protein is not created equal! Corn has protein as does chicken, but it doesn't mean the amino acid profile is the same.

-TroN

[Tron3219]

And whey is a complete protein, BUT it is not the same as food protein be aide u don't get all the other things like vitamins, minerals, and things that are in animal and milk proteins that sustain immunities, etc...

-TroN

[Tron3219]

http://forums.steroid.com/showthread.php?t=519998

Something I put together this week actually, maybe this will help

-TroN

[pleasehalp]

All protein is not created equal! Corn has protein as does chicken, but it doesn't mean the amino acid profile is the same.

-TroN

That is true, i'm not saying that you should get all your fat from lard and trans fats nor protein from shakes or pretzels. As you can see my log I have 3 chicken breasts a day AVG and fish and beans etc etc. You must remember protein whey/shakes come from MILK and you can't tell me that taking 2-3 protein shakes a day when I have all sorts of other AA's from cottage cheese chicken beans and other sources that its going to hender composition.

[pleasehalp]

And whey is a complete protein, BUT it is not the same as food protein be aide u don't get all the other things like vitamins, minerals, and things that are in animal and milk proteins that sustain immunities, etc...

-TroN

Trust me I know this, read below

[pleasehalp]

bump

[Perseverance1]

A calorie is a calorie IE jolt of energy. A protein is a protein rather it be from a pretzel to a chicken breast, not trying to argue here just basing this off of facts, science and bodybuilding regimes.

The way you are stating this is so horribly wrong.....

If you eat 50g protein in the form of a whey protein shake your body will have broken down all the protein in about 20-30 minutes. That leaves a good 2 hour period that your body is sitting there without digesting protein (that's bad, in case you didn't know).

If you eat 50g protein from 95% lean beef though.....you'll still be digesting it when it comes time for your next meal. You always want your body to be breaking down protein. 24/7 even while sleeping.

Oh, and 3-4 chicken breasts a day is nothing. One of my meals is 28oz of chicken breast (and I hate every minute of it). Many members here eat 2-3 meals like that.

[Bio-Active]

Have fun with this one i am out

[--->>405<<---]

pleasehalp welcome to the forum..

first off congrats on ur accomplishment over the past year! its hard to tell what ur avi looks like cuz its a bit small. id suggest uploading it (assuming u want us to see it) like u did ur most recent pic.

aside from the chocolate syrup ur food choices look pretty good. now the main questions i have for u is:

1. what r ur complete stats? age weight height bf%?

2. what are the total cals and macros of the above diet?

3. what are ur goals from this point forward?

[Armykid93]

<img src="http://forums.steroid.com/attachment.php?attachmentid=130222"/>

I have added 45 pounds in the past year naturally and here is my diet,

please criticize, suggest, and any questions let me know thanks

Okay let me try to put it as best as possible

9:20 1 scoop of protein 25g protein 1 cup whole oats a banana

12 PM 1/2 cup of Black beans and 3-4 Oz of chicken breast

2 PM (usually pre workout) 1 cup of milk 1 cup 1/4 of shreddred wheats (50g carbs),berries protein scoop (25g protein)

5 PM Post workout scoop of protein (25 g) creatine, 1 cup milk 2 tablespoons of chocolate syrup 1/4 cup white rice and a can of tuna

6:30-7 PM 1 cup of brown rice and two chicken breasts (usually divide meals into two meals)

9 pm avocado big hass with chicken breast

10 PM another chkn breast or cottage cheese (depending on total P end of night) with olive oil shots 1 tablespoon, fish oils and bed

Your diet looks pretty solid brotha and can't argue with your gains lol awesome work.

[pleasehalp]

[/B][/B]

The way you are stating this is so horribly wrong.....

If you eat 50g protein in the form of a whey protein shake your body will have broken down all the protein in about 20-30 minutes. That leaves a good 2 hour period that your body is sitting there without digesting protein (that's bad, in case you didn't know).

If you eat 50g protein from 95% lean beef though.....you'll still be digesting it when it comes time for your next meal. You always want your body to be breaking down protein. 24/7 even while sleeping.

Oh, and 3-4 chicken breasts a day is nothing. One of my meals is 28oz of chicken breast (and I hate every minute of it). Many members here eat 2-3 meals like that.

You're also aware that your body has a pool full of AA's and your body runs off of Carbohydrates as your main source of energy, correct? (incase you weren't aware)

Oh and like in my last thread, goodluck on your 600 grams of protein a day and telling me its more beneficial than eating 200-220 at 185 pounds instead of replacing 1600 calories with carbs and EFA's

[pleasehalp]

pleasehalp welcome to the forum..

first off congrats on ur accomplishment over the past year! its hard to tell what ur avi looks like cuz its a bit small. id suggest uploading it (assuming u want us to see it) like u did ur most recent pic.

aside from the chocolate syrup ur food choices look pretty good. now the main questions i have for u is:

1. what r ur complete stats? age weight height bf%?

2. what are the total cals and macros of the above diet?

3. what are ur goals from this point forward?

Thanks bro I really appreciate that! I will try to fix the first picture I think the uploading size is to small.

I am 5 11 185 pounds and 9-11% BF 20 years old

Total is roughly 3500 calories (anything over leads to excessive fat gains, anything under is maintenance and then deficit)

To either make it into MBF/phisique or to take it Pro and be on stage one day and make a career of myself.

I know I have a long journey ahead but this is why I am here to learn from wise people like yourself and others and to learn some knowledge and criticizes

[pleasehalp]

Your diet looks pretty solid brotha and can't argue with your gains lol awesome work.

Thanks bro, really appreciate that!

[--->>405<<---]

3500cals seems high for ur amount of LBM (164.65lbs)

how diligent have u been in tracking ur cals and macros?

how did u get ur bf% chekd?

[pleasehalp]

3500cals seems high for ur amount of LBM (164.65lbs)

how diligent have u been in tracking ur cals and macros?

how did u get ur bf% chekd?

3500 isn't my maintenance that is my bulking calories, my maintenance is roughly 3200-3300 calories (depending on daily activities and sleep)
BF % taken from calipers and and electronic scale and got the exact same bf % from both 9-11% depending on time of day all with no pumps and taken from a certified pro trainer. I know these are not 100% accurate but I can confirm it is very very close if not precise as I can see my abs and have vascular in the chest lats back legs and other places where I didn't have before.

[--->>405<<---]

caliper measurements are definitely dependent on the person doing the measuring. based on ur pic (which the lighting could be better) 11% is possible. i would recommend u google "BOD POD" and go get it done there so u can see how close the guy using the calipers is..

still waiting for total cals and macros of ur diet above.

also need ur immediate goals.

[pleasehalp]

caliper measurements are definitely dependent on the person doing the measuring. based on ur pic (which the lighting could be better) 11% is possible. i would recommend u google "BOD POD" and go get it done there so u can see how close the guy using the calipers is..

still waiting for total cals and macros of ur diet above.

also need ur immediate goals.

total calories are 3500

220-250 grams protein 350grams carbs and 100 grams of fat sometimes more sometimes less and more carbs.

Will be doing a bod pod in the future, I got calipers done by two different person trainers and I did it a few times myself +- 1-2% was my outcome

i'm at 185 and goal is to get to 200 by the end of next year and still 10% bf


Thanks.

[--->>405<<---]

let me ask u this, i see u have been in the AAS forum considering running a cycle (which at ur age i think is a bad idea BTW) but my question is what problems have u run into to this point causing u to seek advice on ur diet?

if u were able to gain 45lbs and maintain ur bf% (or possibly reduce it) in one year natty it seems as though u should be able to continue doing what u have been doing to get another 15lbs over the course of the next year..?? has ur progress stopped? i dont recall u posing any type of problem u have encountered thus far.

and if u have not encountered any probs why would u want to consider taking the risks associated with running an AAS cycle when u have been so successful natty to this point?

[pleasehalp]

let me ask u this, i see u have been in the AAS forum considering running a cycle (which at ur age i think is a bad idea BTW) but my question is what problems have u run into to this point causing u to seek advice on ur diet?

if u were able to gain 45lbs and maintain ur bf% (or possibly reduce it) in one year natty it seems as though u should be able to continue doing what u have been doing to get another 15lbs over the course of the next year..?? has ur progress stopped? i dont recall u posing any type of problem u have encountered thus far.

and if u have not encountered any probs why would u want to consider taking the risks associated with running an AAS cycle when u have been so successful natty to this point?

I feel depressed/low energy except for when i'm in the gym. I want to make it pro go big one day and finally coming to realize the only way is to add that extra boost into you to make you above average. Its embarrassing when I have my diet down to the T, my routine down and been lifting for years and have friends of yours hop on the juice, party every week, eat like shit and use terrible form and get bigger then you with just a few months of serious training under their belt. It makes me think why not start taking cycles while i'm younger so I will be Amateur/pro in 5 years instead of 10 years of solid work and MAYBE just MAYBE I may get lucky and big enough to compete against people on gear.

[pleasehalp]

Even Arnold starting taking cycles at 14 years old and look where he got to at my age.. I was the same stats as him when we started roughly yet at my age and when he was 20 he looks like he has 5+ years of natural work ahead of me from taking D boll and w/e else. I can comfortably say I train just as hard as he does and diet just as hard if not harder with more knowledge we have these days, yet he puts me to shame along with any other person on gear. Its almost like trying to keep up with someone on a bike while you run for a marathon

[canesfan804]

You do understand some have the genetics and some dont. Im not trying to say you cant go Pro but chances are slim. Also I dont think Arnold was 14 when he started AAS. May want to double check that one I think thats when he started working out.

[--->>405<<---]

i hear what ur saying man, i do. BUT i think u should give urself a little more time. gaining 45lbs in one year is tremendous. even for people on gear thatd be astonishing results! thats 45 freaking pounds man!

i think u should see how far u can go natty at least. maintaining gains on AAS can be tuff to do. think about it like this: say u stay natty and are able to put on another 20-30lbs over then next couple years. those gains will be very well established because they will have been made and supported by ur natural endocrine system. after this IMO would be the time to consider AAS. 20yrs old is young dude. let ur body work for u while it is able to.

thats all im gonna say about that. ultimately its ur decision and u alone will have to live with the consequences good or bad.

[pleasehalp]

i hear what ur saying man, i do. BUT i think u should give urself a little more time. gaining 45lbs in one year is tremendous. even for people on gear thatd be astonishing results! thats 45 freaking pounds man!

i think u should see how far u can go natty at least. maintaining gains on AAS can be tuff to do. think about it like this: say u stay natty and are able to put on another 20-30lbs over then next couple years. those gains will be very well established because they will have been made and supported by ur natural endocrine system. after this IMO would be the time to consider AAS. 20yrs old is young dude. let ur body work for u while it is able to.

thats all im gonna say about that. ultimately its ur decision and u alone will have to live with the consequences good or bad.

That's a good point, alright bro i'm going to give it another 6 months and see where I stand at as far as gains are going. Mean time I'll be dieting harder, lifting the same, working on sleeping patterns and saving incase I decide to hop on the gear. Thanks for the help and motivation bro I listened to your posts and respect your time, thanks again.

[pleasehalp]

You do understand some have the genetics and some dont. Im not trying to say you cant go Pro but chances are slim. Also I dont think Arnold was 14 when he started AAS. May want to double check that one I think thats when he started working out.

I understand but its like what I said earlier to a guy who told me "you have a better chance at winning the lotto than going pro", you're only as good as what you think and if you don't believe in yourself who will? A year ago I had dozens and dozens of certified broscientists tell me I wouldn't hit 185 with my genetics by the time i;m 25 at my bf% and that in order to bulk I have to gain more fat than muscle.

[canesfan804]

Wasnt trying to deter you at all. I hope it works out for you. My main point was that Arnold was the exception to the rule not the rule. He was, and still is, the youngest ever Mr O. He started weight training at 15 and I doubt he started using till @18. I know you are 20 but like I stated the exception. Also he was being administered by Drs. We also know alot more about AAS now then we did back then. Basically I was just trying to give you one more opinion to wait till you are done developing natty. Think about it if you can put on 10 lbs per yr for the next 3-4 yrs would put you at 225lbs. Good luck and glad to hear that you will give it some time before jumping in.

[pleasehalp]

Wasnt trying to deter you at all. I hope it works out for you. My main point was that Arnold was the exception to the rule not the rule. He was, and still is, the youngest ever Mr O. He started weight training at 15 and I doubt he started using till @18. I know you are 20 but like I stated the exception. Also he was being administered by Drs. We also know alot more about AAS now then we did back then. Basically I was just trying to give you one more opinion to wait till you are done developing natty. Think about it if you can put on 10 lbs per yr for the next 3-4 yrs would put you at 225lbs. Good luck and glad to hear that you will give it some time before jumping in.

Thanks bro great advice and no worries I'm taking your advice and respecting it jut as much as anyone else, I learn better when I discuss and that is a solid point to gaining another 30-40 pounds just adding 10 pounds a year. Good luck to yourself and thanks for the advice again bro!

[boxingfan30]

The way you are stating this is so horribly wrong.....

If you eat 50g protein in the form of a whey protein shake your body will have broken down all the protein in about 20-30 minutes. That leaves a good 2 hour period that your body is sitting there without digesting protein (that's bad, in case you didn't know).

If you eat 50g protein from 95% lean beef though.....you'll still be digesting it when it comes time for your next meal. You always want your body to be breaking down protein. 24/7 even while sleeping.

Oh, and 3-4 chicken breasts a day is nothing. One of my meals is 28oz of chicken breast (and I hate every minute of it). Many members here eat 2-3 meals like that.

Which is to much at one time, and you're pissing out most of it.

[--->>405<<---]

That's a good point, alright bro i'm going to give it another 6 months and see where I stand at as far as gains are going. Mean time I'll be dieting harder, lifting the same, working on sleeping patterns and saving incase I decide to hop on the gear. Thanks for the help and motivation bro I listened to your posts and respect your time, thanks again.

good deal man. glad to hear it. now if u want or need some assistance with ur diet we are more than willing to help! from ur stated results i would think just keep doing what u did already this past yr. if u get stuck we'll be here!