Advice

[Synergy1]

Need full stats including age, height, weight, BF%, years lifting seriously.

List everything you ate yesterday.

30 yr old male--177lbs--5''10---bf% hovers b/t 8-11% (7fold), Weight lifting: Powerlifting throughout high school @ 132lbs State Champ, collegiate years were all about fitness and endurance for triathelons. Participated in a human physio study at Kansas for plyometrics, And now I am a weekend warrior for extreme sports. I admit I focus more on core and the upper body these days b/c I no longer compete, but I hit it hard a minimum 4 days per wk---And I do some form of lifting 6 days per week.

Yesterday's diet, which is fairly monotenous was:
Home made blender special 2 per day
- 2 cups of oatmeal
- 2 cups of frozen berries
- 2 Tbsp of peanut butter
- 2 scoops of ON 100% whey
- 2 cups of water

Breakfast post workout 645ish
4 or 5 eggs sometimes it depends on what number is left in the carton!
1\2 cup oats
1 cup milk chocolate

pre lunch break
1 large chicken breast pre grilled and zip locked
1 cup of soy wasabi almonds
1 avacado---i just split it and put powdered lime juice on it
1 cup milk
2 cups brocolli/or sloppy steamed spinach

lunch break
sliced turkey/ chicken breast/ on a wheat/ spinach tortilla
1 can tuna have to choke this down---sometimes canned salmon
1/2 cup oats
1 tbs olive oil with a small amount of romaine and lemon juice
1 carton (small) of milk when i have it

around 5ish
2 cups brocolli and assorted veggies
1 can tuna
another avacado
1 cup milk


meal 5
at least 8 oz of lean pork or steak usually over a salad with lemon dressing/olive oil
1 cup milk
1 tbs olive oil

meal 6
any type of meat i can find--i grill in mass quantities and put it in zip locks
2 cups plain yogurt
1 can of tuna if i can choke it down.
another blender special.


Its a full time job to keep this up and sometimes i'll end up in a rut and stray here and there---eating out. My work fridge looks like a science experiment of zip locked bags. I don't find it easy to maintain, but doing the prep work is essential.

[MickeyKnox]

30 yr old male--177lbs--5''10---bf% hovers b/t 8-11% (7fold), Weight lifting: Powerlifting throughout high school @ 132lbs State Champ, collegiate years were all about fitness and endurance for triathelons. Participated in a human physio study at Kansas for plyometrics, And now I am a weekend warrior for extreme sports. I admit I focus more on core and the upper body these days b/c I no longer compete, but I hit it hard a minimum 4 days per wk---And I do some form of lifting 6 days per week.

Yesterday's diet, which is fairly monotenous was:
Home made blender special 2 per day
- 2 cups of oatmeal
- 2 cups of frozen berries
- 2 Tbsp of peanut butter
- 2 scoops of ON 100% whey
- 2 cups of water

Breakfast post workout 645ish
4 or 5 eggs sometimes it depends on what number is left in the carton!
1\2 cup oats
1 cup milk chocolate

pre lunch break
1 large chicken breast pre grilled and zip locked
1 cup of soy wasabi almonds
1 avacado---i just split it and put powdered lime juice on it
1 cup milk
2 cups brocolli/or sloppy steamed spinach

lunch break
sliced turkey/ chicken breast/ on a wheat/ spinach tortilla
1 can tuna have to choke this down---sometimes canned salmon
1/2 cup oats
1 tbs olive oil with a small amount of romaine and lemon juice
1 carton (small) of milk when i have it

around 5ish
2 cups brocolli and assorted veggies
1 can tuna
another avacado
1 cup milk


meal 5
at least 8 oz of lean pork or steak usually over a salad with lemon dressing/olive oil
1 cup milk
1 tbs olive oil

meal 6
any type of meat i can find--i grill in mass quantities and put it in zip locks
2 cups plain yogurt
1 can of tuna if i can choke it down.
another blender special.


Its a full time job to keep this up and sometimes i'll end up in a rut and stray here and there---eating out. My work fridge looks like a science experiment of zip locked bags. I don't find it easy to maintain, but doing the prep work is essential.

I dont buy any of it. No offense.

If i ate 6 meals and 2 solid shakes per day (almost 5k cals) i would explode into a 250+lb monster. The fact that you suggest that youre eating this every day yet your only 177lbs raises my eyebrow to heights not commonly known to man.

Im sorry, but something doesn't add up. Im no diet guru but these macros do not reflect your stats. What do you do for a living? Are you a triathlete who trains every day and competes every wknd?

According to your stats, your TDEE (LBMx15) is 2400. That mean youre consuming approx over 1500 cals above your maintenance...but you unable to gain weight?? Thanks but i'd rather buy a bridge.

Anyway, you seem intelligent so im confused as to why your information doesn't add up. But, this appears to be going a lot these days..

[warmouth]

I dont buy any of it. No offense.

If i ate 6 meals and 2 solid shakes per day (almost 5k cals) i would explode into a 250+lb monster. The fact that you suggest that youre eating this every day yet your only 177lbs raises my eyebrow to heights not commonly known to man.

Im sorry, but something doesn't add up. Im no diet guru but these macros do not reflect your stats. What do you do for a living? Are you a triathlete who trains every day and competes every wknd?

According to your stats, your TDEE (LBMx15) is 2400. That mean youre consuming approx over 1500 cals above your maintenance...but you unable to gain weight?? Thanks but i'd rather buy a bridge.

Anyway, you seem intelligent so im confused as to why your information doesn't add up. But, this appears to be going a lot these days..

Exactly my point! That is a ton of calories, and just 1300 less then the Bear! If you are eating 1500cals over maintenance, you should be much heavier(if youve been at this a while). And eating that much over could lead to the heaviness coming from fat, because the intensity it would take to use that many calories to your benefit would be a job in and of itself. I really think you should consider the nutrition section first and let those guys get the macros down pat for you, then see where you might be off. They are experts, for real!

[Synergy1]

I dont buy any of it. No offense.

If i ate 6 meals and 2 solid shakes per day (almost 5k cals) i would explode into a 250+lb monster. The fact that you suggest that youre eating this every day yet your only 177lbs raises my eyebrow to heights not
Im sorry, but something doesn't add up. Im no diet guru but these macros do not reflect your stats. What do you do for a living? Are you a triathlete who trains every day and competes every wknd?

According to your stats, your TDEE (LBMx15) is 2400. That mean youre consuming approx over 1500 cals above your maintenance...but you unable to gain weight?? Thanks but i'd rather buy a bridge.

Anyway, you seem intelligent so im confused as to why your information doesn't add up. But, this appears to be going a lot these days..

I'm coming here for advice for a reason! I have stopped tri training and most cardio bc I can't eat anymore. Now if I did go without any type of exercise I bet I could pack on ten more, but in exchange I don't believe I'd be able to force that amount of calories down. I run a sports therapy clinic for a living and am well versed on the human body. It should be as simple as calories in calories out.......but it's a struggle. That's why I tried to find a place where I can find solid advice on taking the next step. I have no background in this area but want to find a safe and effective way to increase my gains. I'm aware of the inherent risks but I love pushing my body to new limits. I'm not in the business of trying to convince anyone----I just want results. Thanks for taking the time to go over my numbers and if you have any additional suggestions, I'm all ears.

[warmouth]

I'm coming here for advice for a reason! I have stopped tri training and most cardio bc I can't eat anymore. Now if I did go without any type of exercise I bet I could pack on ten more, but in exchange I don't believe I'd be able to force that amount of calories down. I run a sports therapy clinic for a living and am well versed on the human body. It should be as simple as calories in calories out.......but it's a struggle. That's why I tried to find a place where I can find solid advice on taking the next step. I have no background in this area but want to find a safe and effective way to increase my gains. I'm aware of the inherent risks but I love pushing my body to new limits. I'm not in the business of trying to convince anyone----I just want results. Thanks for taking the time to go over my numbers and if you have any additional suggestions, I'm all ears.

You've came to the right place. What Mickey, and myself are trying to suggest to you is that you should post in the nutrition forum and get your eating controlled and scheduled. Calories in, calories out is sort of true, but it has to be the right calories, right time. For instance, you cant expect to eat 4 Big Mac meals a day and count that as hitting your macro goals, as that is a terrible balance and not a good macro split. I know you know this, it is just an example.

But GH isnt something you "cycle on, cycle" off like AAS. It is a long term luxury. For mass, you need quite a bit more. For everyday wear and tear, you still need more. But for lean gains, shape physique, no amout or any compound will get you anything without a properly balanced diet, that is suited to YOUR GOALS, and yours alone. One mans "perfect" diet might make the next one fat, or lose. It is all about getting what you put into it. AAS, GH, or any peptides are going to get you the results based on what you eat, how you train, and rest.

I am no expert on anyone, not even myself. But I do know for me, getting my diet and training down is what it took for me to excel towards my goal. I am still tinkering with my diet, as I find it fun and challenging. Just rememeber that AAS arent the workhorse of your end goal, but you are. They are just like a luxury item along the way. They are only there to assist you in reaching your end.

[Synergy1]

Hey man, I appreciate it. I'll head over there and take a good look.