where might this video be might i askOriginally Posted by smokeyd
Senior Member
where might this video be might i ask
Member
Nark and Nova,
I read your first post and skipped the rest, so sorry if I missed something important (it's a long thread, gimme a break.) I'm excited to possibly get a diet critique from you. I got great diet info from PB a while back, but I got disorganized and in to different foods.
So here it is:
meal 1: ~8am, two bowls of multigrain cheerios w/ nonfat milk OR original quaker oats, and a nu-tek pro5 shake.
meal 2: 10-11am, chicken breast w/ brown rice with mixed veggies mixed in, maybe some cheese on that,
WORK OUT ( i drink about 16 oz of gatorade during so i dont have the shakes), PWO shake
meal 3: 2-3pm, salmon (or some kind if fish) filet w/ mixed veggies (always different combos of veggies) and one slice of whole, multigrain bread.
meal 4: 4-5pm, pork, beef, chicken, or salmon w/ brown rice and veggies OR whole grain pasta with too much ground beef and not much sauce.
meal 5: 7- 9pm, Bowl of beans or meat/veggie combo, depends on how i feel about carbs and such for the day. If i eat beans, i usually eat pinto beans with some cheese and hot sauce.
meal 6: Shake, then bed. 11pm-12am
Thats it, in a nutshell. I dont measure the portions exactly cuz i tired that and for me the diff is not worth the effort. It comes out to about 3300 cal/day with 20% prot (between 150-200g a day, depending). I use ***** balance oil in all my meats and veggies for better fat, snack on almonds thru the day, and take EFA supps when i have the dough. My diet is not at all precise, obviously. I just try to keep it simple and affordable and not too painfully time-consuming. Sometimes I eat some sweets or have cheat meals at restaurants, maybe a couple times a week.
Anyway, I'd be way grateful if you could show me some simple, easy ways to improve. Thanks guys.
Last edited by RapaciousShark; 07-17-2008 at 02:22 AM.
Senior Member
So basically you're saying you don't actually folow this diet or know if it is even accurate?
Member
What? I'm being realistic with the info I give. Let's face it, 90% of the people on this forum dont follow any precise diet, they prob just cram food in their face with some slight attention to macros. I have a life, a job, and school, so obviously I'm not sitting around with a scale and a calculator doin this ya know. I eat just as i posted, plus some cheat meals every now and then. I can take a couple hours and construct a perfect diet, but it wouldnt be a real diet, it would be bullshit. And acting like i never eat anything tasty would be dishonest bullshit too. Works great so far, just looking for easy ways to improve. I never said i was pro, just interested in quick fixes. Also, i think eating the same exact things every day is bad for gains, which is why i dotn do that
Senior Member
Well I guess being honest is important so I am sorry if I came off sounding mean I was just being serious since it is hard to monitor exact results of a diet if it isn't closely followed. So few questions. What are your goals for this diet and what are your stats? After that info we can all help you better. Either way though you might want to consider atleast trying to measure out portions and pre make your meals so you can follow a fairly set diet while still living your day to day life easier.
" I Can Make Your Days And Nights Look Like Fantasy "
Why are you posting if you are not going to be open to comments that other people will post about your diet. We are all real people with real 40+ hours, 8-5 jobs here... We just dont sit all day with a scale and calculator busting out number out of our ass if not you wouldnt have all these guys and gals in great shape in here.... We might not all have the dough to spend in expensive diet plans but we do a develop a plan that is within our funds and that works around our schedules.
I was not a morning person at all and I had to change my schedule to do cardio at 6 AM, I was not used to eating 6 meals a day and I had to change that, I was not used to having breakfast and more so Oatmeal and guess what I had to change that why, because If you really want to reach your goal you will go out of your comfort zone to try and do whatever it is possible and however it is possible to reach that goal. You should be thankful that there are people in this world who are willing to take time out of there busy lives to post advise and to help you out. Take every comment positive or negative in cause you are learning you are not the teacher in here.
Are you trying to bulk up or cut what is your stats: age, height, weight, BMI, BF% give Nark the basics along with your meal plan so he can have a better idea on what he is working with.
Sorry for any typos lol.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
I am interested in hearing your theory as to why eating the same thing everyday is bad for gains. Please explain to me the science behind the statement.
AR-Hall of Famer ~Diet Guru~
There is no science... Unless laziness and indiscipline count as sciences.
Then this is obviously the wrong thread.
This is the performance nutrition thread.
It is a lifestyle upheaval thread.
No 'quick fixes' to be found here.
-CNS
AR-Hall of Famer ~Diet Guru~
While you personally may look good, 90% of most forum viewers look like shit.
So it is a poor statistic.
Before I semi-retired due to injury two years ago, I had competed in 13 shows over 6 years... I ate the same thing 6-7 times per day for 6 years.
I competed while studying, and working full-time.
I still study and work full-time.
It doesn't take a year to compile a diet.
It takes hours.
Not hours per day.
One single session ever 6-12 weeks, and voila... you have a structured diet.
It doesn't take months to cook and package meals.
It takes hours.
Not hours every day.
A couple hours on saturday..and voila, you have your meals for the week.
So it really bores me when people talk about how hard it is...and make excuses for themselves:
"I'm not a bodybuilder"
"I don't want to get huge"
"I only want [*insert mediocre goal here*]"
I say it bores me, as opposed to annoys me... because ultimately I don't care.
I work with people who want something.
-CNS
Grade A Whore/Banned
go to the diet section and there is a sticky that says so you wanna know how to cut? there is a link to a 5 part series on pro bodybuilders diets, how they work and breaks down everything really well
Grade A Whore/Banned
hey nark can you reply to my edited post its number 402 on page 11. thanks!!!
Member
woah dudes, im not tryin to be all up in anyone's face, jeez. I do appreciate your input, just felt a little spit on there. My bad.
As for eating the same thing every day, great if that works for you, but it doesnt for me. Can we agree that it takes a well-rounded diet with plenty of nutrients/vitamins/minerals to gain some hard muscle? Yes, we can. Is difficult to consume every single thing the body would ever have a need for (and enough of it) in one day? Yes, we can say that too. Maybe nutrition experts can do it, but that's not me, and thats why I'm asking for advice. And i asked politely bc i have respect. I need to mix up what I eat to gain. Gains need nutritional diversity for me, and many others. I'll go find a gay ass study if thats what you want, but its common sense so quit acting like I'm talking out of my ass.
My goals are not mediocre, they are lofty, but they are also realistic. I came to this thread to ask you guys if theres anything OBVIOUSLY wrong with my diet that I can fix. Thats not pathetic, and im sorry if it bores you that i know I'm no expert and you are but i just dont have the devotion to nutrition that you do. I'll get help somewhere else if your shit really smells that much sweeter than mine.
And I do spend every single sunday shopping and cooking, all f**king day, and i portion out all my meats in plastic bags to take with me. My carbs and veggies i keep in huge plastic buckets.
Stats: 5'8'' 182 lb
bf 11-12%
22 yo
BMI 27
Goal: slow, clean bulk. I want to make solid gains without too much fat over the next few months. If I get too fat, i up the cardio til i have nice abs again, then get back to bulking. Unconventional and inefficient, yes, but I hate looking pudgy.
Looking to get to 190-195 lbs then cut to a shredded 185.
Now, let me say i respect people who know what they're talking about, but i will not bend over and take bullshit from anyone, no matter who they are, what they have, or what they have accomplished. Nark, i respect that you have a life (and all the rest of you) and accomplishments aside from being a professional. I apologize if I have offended anyone.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
In your statement you state you "are no expert" but the body of your email is full of rhetorical questions where your conclusions are just plain wrong. The reason eating the same thing everyday doesnt work for you is either because you are not eating the RIGHT same things everyday or you do not have the mental discipline to stick with a bland diet.
You state it's common sense that muscle gains need nutritional diversity. I dont know what common sense you are subscribing to but muscle gains need nutritional CONSISTENCY.
Also, since you dont want to spend time with a calculator. If you are 182 and 12%, even if you were able to gain the 8 lbs of muscle you want then diet back down to 185, losing nothing but bodyfat you will still be just under 10% bodyfat which is not shredded.
AR-Hall of Famer ~Diet Guru~
This gets my post of the week award.
I think I will need to reward you.
Hit me with a PM.
-CNS
9/11/2001~343 Never Forget!~E-HOF~RETIRED
Thanks for the compliement Nark, I did try and PM you but it says you are not accepting them. Let me know when that's fixed, I am less than 48 hours from prejudging and wouldnt mind picking your brain a bit anyways.
AR-Hall of Famer ~Diet Guru~
Ah... send me a friend request.
I have PMs restricted to the few people on my friends list solely.
-C
Member
Here's some shit i pulled from a report that took me 30 seconds to find.
"A handful of epidemiological studies uphold the conventional wisdom embodied in
dietary guidelines concerning the benefits of a varied diet" - so yes, common sense
"Nutritional quality of the diet
improves with consumption of greater food diversity" - as i said
"Traditional concepts of diet may include associations with health. Generally speaking
these do not refer to nutrients but to specific functional properties. Some traditional
attributes such as tonics or strengtheners may be understandable in nutritional terms.
Other concepts of food-derived benefits relate to physiological and pharmacological
properties and can be supported by scientific investigations in these areas." - this means that the benefits of the foods you eat are not limited to the simple nutrition facts you know about them, but in their specific chemical compositions and how that affects the interconnected systems of your body.
"Diversity of function and of chemical composition, then, add further dimensions to the diversity inherent in the food and medicinal plants used around the world." - see above
"The diversity of plant resources plays an essential role for enabling populations to meet
their nutritional, health and socio-cultural needs. Biodiversity equates with dietary
diversity which equates with health."
- bottom line
So no, I wasnt talking out of my ass. I agree about consistency, never fought anyone on that. Now I see that you will not be helping me with my diet. O well. If all you seem interested in doing is calling me out on unimportant statements you think I cant support bc you want to make yourself look better on the internet, then I'm sorry i wasted my time in this thread. I need diet help, bc as i said, im no expert. I asked respectfully, and then i replied respectfully when this bullshit began. Instead of forthcoming assistance i get self-righteous lectures from a chode.
I dont gain well eating the same things every day, and that makes sense according to conventional wisdom regarding dietary diversity. Get over it.
10% body fat is great, and quite shredded imo. I dont compete so theres no need for me to go below that. I've been there before and it was sexy as hell. I dont care what else anyone has to say about 10% bf.
heres the link to the study, and b4 you start picking apart my quotes, read some of the cited studies and then bring some research saying eating the same thing all the time is better than a diverse diet.
http://www.unu.edu/env/plec/cbd/Mont...pers/Johns.pdf
AR-Hall of Famer ~Diet Guru~
I will waste 5 minutes responding to your post... after which time I will waste no more time.
I will caution others to do the same as well.
Next time take the time to search for information pertinent to this thread.
To reiterate: This thread deals with performance nutrition.
Not reduced mortality rates.
Not increased life expectancy.
(Ironically, if increased life expectancy is your concern, you're indulging in the wrong lifestyle... because steroid use, are concomitant high calorie intake are negatively related to life expectancy. Re: organ and systemic strain etc.)
Not gout prevention.
..or any other such condition as alluded to in your 'literature'.
'Nutritional quality' is an overstatement.
..as 'quality' is not related to source primarily, but also to the organism's ability to assimilate said source.
Let me take you to the elementary level... hopefully we need not regress here again:
'Conventional wisdom' would denote that dairy is great... Adds to the diversity of the diet.
Great source of calcium.. blah blah blah.
But... what is the truth of the matter?
Let's tick off the negatives:
1. A large percentage of the general populace is allergic to dairy.
2. Dairy is a hormone-dependent product.
3. *insert random negative fact here*
'Conventional Wisdom' would denote that grains are awesome.
Lowers high blood pressure and all that jazz.
But what's the truth of the matter?
Let's tick off the negatives:
1. A large percentage of the general populace are allergic to grains.
2. Grains are high in lignans: estrogen-like phytochemicals
3. *insert random negative fact here*
I could go on about just about every food.
The fact of the matter is that variety is over-rated.
What isn't, is covering your nutritional bases.. as well as picking foods you can assimilate.
...Not ingesting a bunch of foods, under the misguided impression that it will give you some special ingredient.
Complete protein = complete protein.
Consuming shrimp for protein over chicken won't give you bigger biceps.
LMAO.
I love your 'studies'.
You know you clearly have no grasp of what you've read..and what you're trying to relate.
Refer to my post about covering nutritional bases.
When i build a diet, I cover my nutritional bases: protein; carbs; fats; vitamins (and other phytochemicals); minerals.
Your body cannot distinguish one source of vitamin B (for example) from another.
You are just using what you've read, and clearly not understood, as an excuse not to stick to a diet.
I dunno who this is w/ reference to.
But this clearly isn't the thread for you.
This is an admission of ever trying such?
If so, this goes against you other posts in this thread.
You've over-reaching on this one.
'Diversity' doesn't mean 'junk'.
*yawn*
I don't see a study.
I see an article which is a summary of a summit.
Furthermore, the summit did not deal with muscularity.. or muscular performance.
...and is of no relevance to this thread.
an FYI: a 'diet' is not non-diverse.
I don't know where you got those wires crossed.
Now, back to the thread...and helping people who wish to get in shape.
-CNS
Member
i realize that is not a study, but it cites studies. I knew you would say that too. No the article does not deal with muscularity, it dealt with health. My point is that "dietary diversity" is not something i just pulled out of my ass.
now back to your thread.
AR-Hall of Famer ~Diet Guru~
guys, i was in a pretty serious smash-up tonight...
Was a passenger.
Just got a ride to my house...
Pain and stiffness has started to set in... and will intensify by morning.
Dunno how the rest of the day will go, so hopefully Nova chimes in.
Laters.
-CNS
9/11/2001~343 Never Forget!~E-HOF~RETIRED
Glad to hear you are still in one piece brother. Relax and hope you are feeling better soon.
AR-Hall of Famer ~Diet Guru~
I hate when threads turn into senseless arguments.
It's too easy to lose your way.
If I've missed anyone's diet... please let me know.
Post a direct link to the individual post.
Thanks.
-CNS
Senior Member
Gave you a stat update BTW....and yes pics will soon follow and I know I been saying that for a while haha but I just been waiting to get closer to the finished product.
AR-Hall of Famer ~Diet Guru~
Continuing from: http://forums.steroid.com/showpost.p...&postcount=448
Having completed the 3 week phase, you should NOT return to you previous diet:
Instead... I'd like you around here:
pro: 180 gr
carbs: 225 gr
fat: 45 gr
Refeed: 290 gr protein; 325gr carbs; 40gr fat
-CNS
Senior Member
Ok sounds good....definetly gives me some direction. As far as fibrous carbs am I basically looking at using only green veggies here as carb sources? Also should I continue to use the same PWO shake or change that also? Should I maintain the same workout and cardio plan?
Last edited by T3/T4 GSR; 07-20-2008 at 02:25 AM.
AR-Hall of Famer ~Diet Guru~
Cool buddy
Veggies solely.
I see you listed a.m. cardio and evening weight-training on a 5 days split
That should suffice to be honest.
-C
Senior Member
So I wont be taking in any simple carbs such as waxy maize PWO still just veggies?
AR-Hall of Famer ~Diet Guru~
No simple carbs.
Your goal here to make yourself more sensitive to the application of carbs in the phases which follow this one.
-CNS
Associate Member
Thanks for your time and your advise nark, i'll keep you updated wit the results... once again appreciate your help.
Associate Member
I have potatoes, sweet potatoes, yams never tried cassava...
New Member
Hey folks.
Ugh. I was guided here by someone saying that I could use a diet.
I've been working out for almost two years now eating relatively healthy but havn't watched my diet for specifics. I'd like to put on some serious weight fast and figure this would be the place to come.
For a complete rookie, what do you suggest? I'm dedicated and am willing to follow even the strictest of diets.
AR-Hall of Famer ~Diet Guru~
I'd advise you read this: http://forums.steroid.com/showthread.php?t=113010
This is not exactly a 'rookie' thread.
-CNS
Senior Member
I dont believe he is helping people make diets from scratch. He is just critiquing them. Make one up using the stickies and other threads found in this forum. Then post in here.
AR-Hall of Famer ~Diet Guru~
What you have should be good enough
If you're feeling adventurous however, hit up those cassavas
-CNS
AR-Hall of Famer ~Diet Guru~
Have I missed anyone's diets?
Bump!
The Over Analyzing Nattabolic
nark or nova im closer than ive ever been to seeing my abs i can actaully see the top two when i flex i dont cardio after workout for an hour if i do AM cardio b4 breakfest and switch to high rep low rest, do u think In your opinion that would be good for burning extra fat? thanks
-AJ
AR-Hall of Famer ~Diet Guru~
Punctuation please.
I'm not getting what you're trying to say.
-C
The Over Analyzing Nattabolic
im saying will the high rep and cardio be what ive been missing or am i maybe not eating enough i did the katch mcardle forumla and besides gym and cardio all i do is sit around so i put in 1.2 and for what loss it said 1800 cals i thought that was too low im 5'9 185 13-14 bf tryin to get down to 10%
Associate Member
Thank you Nark, i'll keep ya updated with the progress..
AR-Hall of Famer ~Diet Guru~
^^Cool buddy
Pics would be great.
-C
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