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

[I_Want_Abs]

I'm going to break my one candle rule and post up my current diet without macros.

I feel like many see me post up critiques for all these diets and they see me do this without knowing what my diet looks like. So here it is, I will add values later, but I am in between grad classes today and I feel like talking diet, not health information systems.

Pro/Carb/Fat...

Meal 1:

2 cups skim milk
2 scoops whey protein
1 cup fat free cottage cheese + splenda + cinnamon

76/40/2
Totals: 482cals

my first meal of the day can really bog me down and make it hard for me to eat 2.5 hours later. SO i myself do resort to whey, and milk. However, I feel teh benefits of whey+casein are not only documented, but beneficial to me.

Meal 2; 2.5 hours later:

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

this meal sums up my diet. I aim for about 50-60g protein in each meal and about 40g carbs.

Meal 3; 2.5 hours later:

16oz pork chops
one medium sweet potato

72/48/16
Totals 624cals

This is the time of day where I either feel like a bunny in heat, or i get sluggish, I down as much meat as i can at this point and try to stay a little active so i can survive without a nap. Naps destroy my diet because i always end up sleeping for 3-4 hours...


Meal 4; 2.5-3 hours later; pre workout

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

I also will mix powerade zero + 5g creatine +10g BCAA's. I sip this before i hit the gym, sip a little during my workout (but i mainly drink water when i lift) and i finish the drink after i train.

Meal 5; PWO (probably 15 or so minutes after I finish lifting)

2 cups skim milk
2 scoops whey
1-2 cups of fat free cottage cheese + cinnamon + splenda

76/40/2
Totals: 482cals (calculated with just one cup of cottage cheese)

Meal 6; 1.5 hours after PWO

12oz beef or steak
medium sweet potato

68/48/24
Totals: 680cals

This meal is sometimes hard to stomach, but it's all about recovery, so I lay down and take my time eating here.

Meal 7; before bed

12-16oz flat iron steak
2 cups green beans
1Tbsp natty peanut butter

74/24/28
Totals 644cals

I enjoy food before bed, so sometimes I throw in an apple as well.


Daily Totals:
Pro-502g
Carb-296g
Fat-120g
Cals-4,272kcals


*This is the gist. Certain days require different foods. For example, on thursdays i'm on campus for 6 hours, so i just bake an enitre bag of chicken breasts with me and 5-6 red potatoes. But the amount of protein and carbs consumed stays relatively the same.

I brew hot tea in between every meal that I can. I have quite teh stock pile of teas and I enjoy them with my meals. They also help slow blood sugar spikes if that is something you need to worry about with your diet. I drink tea because of the anti-o's, the flavanoids, and the health benefits... plus i enjoy it.

If it is an off day, I will just eat 10-12oz meat and potatoes in place of my PWO meal, and other meals move to an appropriate time. The appropriate time is 2.5 hours in between meals. The longest I like to go without food is 3 hours in between meals. I aim for 8-9 hours of sleep a night, and if I wake up to use the restroom I will sometimes drink some milk.

Also, I eat about 4 cups of broccoli a day. In meals 2 and 3 i will eat about two florettes or a cup in each meal. I use it to help keep me regular. This isn't really an issue because i eat teh skin on my potatoes as well.

Supplements I consume:

Meal 1: multivitamin + 2 g vitamin c
Meal 2: b-complex vitamin +400mcg chromium
Meal 3: 200mg ALA
Meal 4: n/a
PWO: 3g vitamin c + 400iu vitamin E
Meal 6: b-complex vitamin + 400mcg chromium
Before Bed: 3g Vitamin C


Currently I am

5'9"
212lbs
Hovering around the 10%bf mark
I am bulking, naturally, and I hope to bulk until March or April.
My goal is to reach 225lbs and stay under 12-13%bf.

I cut down around 8%bf for the summer and I have been bulking for 4 weeks. I have gained about 8 pounds since I started bulking, and I hope to continue to gain weight at a rate of 1-2 pounds per week.

If you have any questions or comments let me know. Again, I will add macros and specific numbers later when I have time at home.

Hey Nova, I was just reading back through this thread and I noticed your diet and have a question about it.

Adding up your daily macro's they work out to be at a ratio of about 47/27/25 Pro/Carb/Fat (For some reason there is a 1% error in my caculations lol).
Just wondering why you use this ratio? I thought yourself and Nark advised a 40/40/20 ratio was optimal?


Also just to add to my diet. Over the last 2 weeks I have been feeling really tired and a bit slow on my high carb days, and have also been getting sharp pains in my stomach after some of my later meals. Now the progress is going well, I am loosing BF and looking great but I dont like the feelings i'm getting from my body so I have been doing a bit of remodeling to my "high days"
Instead of keeping protein and fat constant, I am going to use your version of cycling Nark (but only on the high days ), and basicaly keep a 40/40/20 ratio on my high days. Cals will still be at about 3600 - as they have been (about 600 over maintenance) while on my lower days keeping pro/fat at maintenace level and dropping carbs to only 20g per meal as I have been doing.

All in all the cals will remain very much the same as I am basicaly taking cals from my carb alotment and adding them to my protein so they even out at a 1:1 ratio with each other. I have a feeling my body didn't like processing that many heavy carbs in each sitting, so hopefully this little modification will help!

[novastepp]

Hey Nova, I was just reading back through this thread and I noticed your diet and have a question about it.

Adding up your daily macro's they work out to be at a ratio of about 47/27/25 Pro/Carb/Fat (For some reason there is a 1% error in my caculations lol).
Just wondering why you use this ratio? I thought yourself and Nark advised a 40/40/20 ratio was optimal?


Also just to add to my diet. Over the last 2 weeks I have been feeling really tired and a bit slow on my high carb days, and have also been getting sharp pains in my stomach after some of my later meals. Now the progress is going well, I am loosing BF and looking great but I dont like the feelings i'm getting from my body so I have been doing a bit of remodeling to my "high days"
Instead of keeping protein and fat constant, I am going to use your version of cycling Nark (but only on the high days ), and basicaly keep a 40/40/20 ratio on my high days. Cals will still be at about 3600 - as they have been (about 600 over maintenance) while on my lower days keeping pro/fat at maintenace level and dropping carbs to only 20g per meal as I have been doing.

All in all the cals will remain very much the same as I am basicaly taking cals from my carb alotment and adding them to my protein so they even out at a 1:1 ratio with each other. I have a feeling my body didn't like processing that many heavy carbs in each sitting, so hopefully this little modification will help!

I know I have a lot of fat in that diet. I had to sort out my protein sources. The fat was coming from my actual protein sources (beef, steak, pork chops). So I had to reevaluate and substitute chicken into more meals than I would have initially wanted/liked. But in the grand scheme of things I still eat steak when I want and beef at times.

Your idea of the carb/protein replacement is a good one, but don't overdo those carb meals. If you're feeling bloated, back them off. Bloat is either an allergy, or your body letting you know you've reached or surpassed a digestive limit. You may have to sub back in protein to keep the macros correct. If that doesn't seem like a good idea or feasible, a handful of almonds is my choice for rounding off those tricky edges. Fat will also slow down digestion as we all know, possibly helping with the carb digestion.