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

[I_Want_Abs]

Hey guys thought i would bump this thread back up to the top and give you an update on the diet progress...

Well I have been carb cycling for just over 4 weeks now and i am really starting to see some changes!

Old stats: 87kg, 11% BF

New stats 86kg, 10% BF

I am a little leaner but looking alot bigger! My abs are showing alot more and i have never been this vascular in my life, i even have lower abdominal viens coming through lol... My strength hasnt declined at all and is still slightly kreeping up in some lifts which is amazing.

I am going to keep to this diet for another 8 weeks at least and then sum things up from there

Anyways i will catch you guys later

[Narkissos]

Hey guys thought i would bump this thread back up to the top and give you an update on the diet progress...

Well I have been carb cycling for just over 4 weeks now and i am really starting to see some changes!

Old stats: 87kg, 11% BF

New stats 86kg, 10% BF

I am a little leaner but looking alot bigger! My abs are showing alot more and i have never been this vascular in my life, i even have lower abdominal viens coming through lol... My strength hasnt declined at all and is still slightly kreeping up in some lifts which is amazing.

I am going to keep to this diet for another 8 weeks at least and then sum things up from there

Anyways i will catch you guys later

Good to hear buddy

[C_Bino]

Nova you are eating a lot of raw broccoli and cauliflower. Be careful, this will actually slow your metabolism. I would always steam these, they contain goitrogens which actually bind to the iodine receptor on your thryoid...why are they called goitrogens? Cuz honest to god they are so good at blocking mimicing iodine and binding to the thyroid that you can actually get a goiter as your thyroid swells to try to compensate.

Steam em and deactivate the goitrogens in all cases imo.

[novastepp]

Nova you are eating a lot of raw broccoli and cauliflower. Be careful, this will actually slow your metabolism. I would always steam these, they contain goitrogens which actually bind to the iodine receptor on your thryoid...why are they called goitrogens? Cuz honest to god they are so good at blocking mimicing iodine and binding to the thyroid that you can actually get a goiter as your thyroid swells to try to compensate.

Steam em and deactivate the goitrogens in all cases imo.

good call on that man; never heard that before. Any ideas on best steaming practices without a steamer? Maybe I should just buy one, I do eat veggies quite often. In any case, any way to do it without one?

[novastepp]

Nova you are eating a lot of raw broccoli and cauliflower. Be careful, this will actually slow your metabolism. I would always steam these, they contain goitrogens which actually bind to the iodine receptor on your thryoid...why are they called goitrogens? Cuz honest to god they are so good at blocking mimicing iodine and binding to the thyroid that you can actually get a goiter as your thyroid swells to try to compensate.

Steam em and deactivate the goitrogens in all cases imo.

p.s. that was tunedx's diet... but I still do eat a lot of raw broccoli, funny how I figured I had posted a diet or something.

[C_Bino]

p.s. that was tunedx's diet... but I still do eat a lot of raw broccoli, funny how I figured I had posted a diet or something.

LOL sorry man thought it was yours but ya the whole raw broccoli thing was something new to me up to a few months ago until I learned it in my food biochemistry class lol.

But ya no real great way to steam without a steamer. Definitely dont use saran wrap in the microwave as someone else suggested. Thats gonna cause more probs than the broccoli lol.

I would sometimes put a bowl of water in the microwave and wrap the broccoli in paper towel and do it for like 30 seconds. But real steaming is the best, I have a rice cooker that doubles as a steamer so I kinda got lucky there brotha.

[xlxBigSexyxlx]

Speaking of steamers. I got a bamboo steamer.
Just place it over hot pot of water, for how ever long you want to steam them.
My personal favorite is asparagus, but it makes urine smell funky lol

[Deltasaurus]

microwave them with seranwrap over the bowl with a little water it steams them pretty good

-AJ

[novastepp]

I'm going to try papertowel, and broccoli with water in the micro. with a few attempts i'm sure i'll get it right.

[UberSteroids]

Nark,

What is your opinion on pre-workout and through the workout mixtures?

Goal: Muscle building

I will give you example of what I was thinking of trying...

10 minutes before workout - 1scoop whey (24g prot) 1/4 cup dex (25g carbs)

Now through the whole workout I would drink the Endurox R4 - 2 scoops with 36oz water (14g prot, 53g carbs).

Then, immediately after workout I would have 1 scoop of Ednurox R4 (7g prot, 26g carbs) along with C1000 and E1000 caps (1 of each).

Thanks a lot!

[Narkissos]

Nark,

What is your opinion on pre-workout and through the workout mixtures?

Goal: Muscle building

I will give you example of what I was thinking of trying...

10 minutes before workout - 1scoop whey (24g prot) 1/4 cup dex (25g carbs)

Now through the whole workout I would drink the Endurox R4 - 2 scoops with 36oz water (14g prot, 53g carbs).

Then, immediately after workout I would have 1 scoop of Ednurox R4 (7g prot, 26g carbs) along with C1000 and E1000 caps (1 of each).

Thanks a lot!

There're different schools of thought in this regard.

Some claim it's superior to ingest a fast-acting pro/carb mix before/during training.

In my personal experience however, the results/effects are inconsistent.

Sometimes w/ pre-work-out/intra-workout beverages I get a better pump.

Sometimes, the opposite happens.

Sometimes I feel stronger, sometimes i feel weaker.

I've worked with clients who believed that it was 'necessary' for them... so I manipulated the surrounding meals (etc.) to facilitate the inclusion.

Like I stated above though... It's inconsistent.

I don't believe it's a 'must'.

What is however, is formulating (and adhering to) a solid diet plan.



-CNS

[PT]

this is off subject but nova, you and nark are 2 valuable assets to this board and any other board you 2 post on. your both extremly intelligent and your info. seems to be endless.

[Narkissos]

this is off subject but nova, you and nark are 2 valuable assets to this board and any other board you 2 post on. your both extremly intelligent and your info. seems to be endless.

You flirt you

[novastepp]

this is off subject but nova, you and nark are 2 valuable assets to this board and any other board you 2 post on. your both extremly intelligent and your info. seems to be endless.

thanks a lot PT

[goose]

Hey buddy....

Nice to see you around.

Do you rate Hydrolysed Whey protein,its quite rare ? How do you think it compares to eggs PWO?

Its the only whey product that has high appeal to me,im thinking PWO and using it as one of my meals,to save time.

[Narkissos]

Hey buddy....

Nice to see you around.

Do you rate Hydrolysed Whey protein,its quite rare ? How do you think it compares to eggs PWO?

Its the only whey product that has high appeal to me,im thinking PWO and using it as one of my meals,to save time.

That depends on what you're asking exactly.

H.WPI v.s. whole-egg protein... or whole eggs period?

H.WPI + carbs v.s. the above + carbs?

H.WPI alone v.s. the above + carbs?


Please clarify.

-CNS

[goose]

That depends on what you're asking exactly.

H.WPI v.s. whole-egg protein... or whole eggs period?

H.WPI + carbs v.s. the above + carbs?

H.WPI alone v.s. the above + carbs?


Please clarify.

-CNS

So H.WPI with amino acids and whole eggs with amino acids.....No carbs at all.

[Narkissos]

So H.WPI with amino acids and whole eggs with amino acids.....No carbs at all.

In the pwo environment: H.WPI FTW!

[Narkissos]

^^Bump!

[sizerp]

Nark-Sauce/Nova-Step how do you feel about the 4:1 carb/pro ratio for PWO nutrition, followed by a full meal 30-40 minutes after? I see Nova's diet includes a 1:2 carb/pro ratio just about. The idea is that too much pro PWO can bog down the system. Thoughts?

[Narkissos]

4:1 carb/pro?

Unless you're using a nutrient-partitioning agent AND your protein is way low, I don't see how that'd be feasible.

-CNS

[sizerp]

4:1 carb/pro?

Unless you're using a nutrient-partitioning agent AND your protein is way low, I don't see how that'd be feasible.

-CNS

Well yeah, keeping pro levels low. Basing your intake on the amount of carbs firstly.

[jdmscene]

Ok here is my Diet can you please look at it and let me know if I missed anything or need to take something away or change it. I am going to be doing the same diet 7days a week. I am 29yo male 200lb 5' 11" Chest is 44inch, waist 37 1/4 at the belly button, Hips 41 1/2, and thighs 22 1/2.
thanks

2 cantaloupe halves with 1 cup 1% cottage cheese

one cup green tea with 1/2 tbsp raw honey

Prot: 32, Carb: 50, Fib: 5, Fat: 3, Cal: 340

_________________________________________________
Meal 2

3 hard boiled eggs and one large orange

Prot: 20, Carb: 25, Fib: 5, Fat: 14, Cal: 291

_________________________________________________
Meal 3

Grilled chicken salad with 4 oz chicken, olive oil vinagrette dressing, 1 slice whole grain toast with whipped butter

one cup green tea

Prot: 32, Carb: 30, Fib: 7, Fat: 18, Cal: 389

_________________________________________________
Meal 4

1 banana with 2 tbsp natural peanut butter and 1 cup skim milk

Prot: 18, Carb: 44, Fib: 6, Fat: 17, Cal: 383
_________________________________________________
Meal 5

chicken fajitas: whole wheat tortillas, chicken breast, onion, peppers, salsa, low fat cheddar, low fat sour cream, guacamole

one cup green tea

Prot: 40, Carb: 55, Fib: 8, Fat: 19, Cal: 527

_________________________________________________

Total

Prot: 142, Carb: 204, Fib: 31, Fat: 71, Cal: 1930

[Narkissos]

Ok here is my Diet can you please look at it and let me know if I missed anything or need to take something away or change it. I am going to be doing the same diet 7days a week. I am 29yo male 200lb 5' 11" Chest is 44inch, waist 37 1/4 at the belly button, Hips 41 1/2, and thighs 22 1/2.
thanks

protein too low... macros all over the place... too much wheat, too much fat...too much sugar.

Horrible diet to be honest.

5'11" with a 37+" waist pegs you at what... 20+% BF?

-CNS

[jdmscene]

protein too low... macros all over the place... too much wheat, too much fat...too much sugar.

Horrible diet to be honest.

5'11" with a 37+" waist pegs you at what... 20+% BF?

-CNS

yes sir I think im about 20 Im down to 190 right now 35 on the waist if I can get this diet down ill drop more faster. ok back to the net to find what I can eat. Im trying to make a diet around me and my wife she is OMG a picky eater. She has went from 230 to alittle under 200 now

[Deltasaurus]

Bump this thread is the best thread in this section and needs to be up top!!!!!

-AJ

[Zino]

Hey Nark/Nova, wondering how you feel about midsleep protein shakes? Is it worth disrupting my sleep halfway to take in a shake? I was doing this early in the year and my body got used to it, I would wake up like clockwork on my own at 4.00 am to take my shake and go back to sleep.

Since your body is so used to sleeping youd think it would use lipolysis to give it the little energy it needs but you know best... thanks!

[sizerp]

Hey Nark/Nova, wondering how you feel about midsleep protein shakes? Is it worth disrupting my sleep halfway to take in a shake? I was doing this early in the year and my body got used to it, I would wake up like clockwork on my own at 4.00 am to take my shake and go back to sleep.

Since your body is so used to sleeping youd think it would use lipolysis to give it the little energy it needs but you know best... thanks!

I'd figure I'd chime in -

Personally - since I eat before I sleep - I always seem to wake up 3-4 hours later to take a pee anyway. May as well down a shake that's been prepared if you're up, right?

At a low heart rate, like sleeping, the body burns 90% fatty acids, and even while sleeping your body needs some glucose for efficient fat-burning.

Not really sure this answered the question... lol.

[Zino]

I'd figure I'd chime in -

Personally - since I eat before I sleep - I always seem to wake up 3-4 hours later to take a pee anyway. May as well down a shake that's been pre-prepared if you're up, right?

At a low heart rate, like sleeping, the body burns 90% fatty acids, and even while sleeping your body needs some glucose for efficient fat-burning.

Not really sure this answered the question... lol.

Yea I have a biiig cassein shake before bed too. So i guess if you wake up and do the midnight shake you so prevent any muscle wasting and keep nitro positive helping your body rebuild better...

[Narkissos]

Yea I have a biiig cassein shake before bed too. So i guess if you wake up and do the midnight shake you so prevent any muscle wasting and keep nitro positive helping your body rebuild better...

Honestly this is over-rated you know.

People really take this catabolism discussion too far.

You won't piss away muscle overnight.

If you're consuming a casein shake or solid protein pre-bed... there really is no reason to pile in more calories mid-sleep.

No need at all to induce gastric stress.

-CNS

[novastepp]

Honestly this is over-rated you know.

People really take this catabolism discussion too far.

You won't piss away muscle overnight.

If you're consuming a casein shake or solid protein pre-bed... there really is no reason to pile in more calories mid-sleep.

No need at all to induce gastric stress.

-CNS

I share your point of view here, but I have a question on which I would like your point of view. I myself eat a meal and then I'm off to bed. However sometimes I am definitely catching up on my sleep-debt, and can sleep for 10hours. At what point does a long sleep duration need to be better fueled in your opinion?

Also, sometimes I still enjoy waking and doing some morning cardio...fasted. At what length of sleep should I nix the fasted cardio and do something after a meal? I never will do fasted cardio if I sleep more than roughly 8 hours, I feel it may cause me more harm than good.

[Zino]

Honestly this is over-rated you know.

People really take this catabolism discussion too far.

You won't piss away muscle overnight.

If you're consuming a casein shake or solid protein pre-bed... there really is no reason to pile in more calories mid-sleep.

No need at all to induce gastric stress.

-CNS

But im scared!

Thanks for the response!, it was a pain waking up with protein shake breath anyway.

[Narkissos]

Hey Nark/Nova, wondering how you feel about midsleep protein shakes? Is it worth disrupting my sleep halfway to take in a shake? I was doing this early in the year and my body got used to it, I would wake up like clockwork on my own at 4.00 am to take my shake and go back to sleep.

Since your body is so used to sleeping youd think it would use lipolysis to give it the little energy it needs but you know best... thanks!

Purposely interupting sleep sucks unless you're a pro bodybuilder... i.e. unless you're using a shit-ton of ergogenics.

If you get up to pee however, I see no issue with chugging back a casein shake... Providing you have one already prepared.

It can really throw the sleep cycle if one ingests too much mid-sleep... or takes too long to go back to sleep (due to prep time).

-CNS

[NeedAnabolics]

Hey guys I was wondering if I could get a little help with the diet, Nova helped me a while back and it really helped.. I started dieting very well 9 months ago, I started at 178lbs, mat. calories were at 3200, I ate 4200 and since then I've gained 16lbs..
I'm now at 194lbs, 10-12%body fat, and I train 6 times a week. I got my routined from an NFPT trainers manual..
Mon. Legs/Traps, Tues. Back/Bices. Wed. Triceps,Delts,Chest Repeat Thurs,Fri,and Sat. Sunday off..
My Goal is to bulk and bulk until I'm satisfied with my appearance and then I'll cut..

Cals/Pro/Carbs/Fat

Meal 1: 650/42/-/-: I dont have time to cook eggs, cause school..
1 Cup Oats: 300/10/56/1
1 Scoop Casein/Whole Milk: 270/32/13/-
1 Banana: 80Calories?

Meal 2:600/50/-/-
8oz Chicken: 240/42/-/-
12oz yams: 300 calories with garlic powder..
1 cup brocolli/carots/peppers

Meal 3: 600/48/-/- Pro/Fat
1 Can Tuna: 160/32/-/-
1/2 Cup Peanuts: 320/16/12/28

Meal 4: Pwo 600/46/-/-
6oz Lean beef (96/4) 200/32/-/-
80g Pasta 400/14/-/0

Meal 5: PPWO 850/68/-/-
3 SLices White Bread 240/6/-/-
Turkey 135/15/-/-
5 SLices Turkey Bacon 100/15/-/-
Whey Shake 270/32/-/-
1 Banana
table Sugar.. probably bad idea but its working I think..

Meal 6: Varies 600/45/-/-
8egg whites 2Whole/Salmon/Chicken/ Sometimes Sirloin
2 slices wheat bread/1 Cup Oats/12oz Red taters
veggies

Meal 7: Bed 650/50/-/-
6oz turkey breast 175/32/-/0
brown rice 200/10/-/-
1 cup yogurt 200/7/-/-

Total Macros: 4450/350/-/about 150g Fat

Sorry if it got messy.. but thats it.. My diet is working and I am seeing results but I want to maximize results.. training naturally, not taking anything at all besides protein shakes.. I started off bench repping 205lbs at beg. and now I'm rep between 295-320..reg bench and decline..

Overall: maintenance calories have gone up from 3200 to 3500.. intaking 4500Calories
I'll post additional information if you need, thanks for your help in advance..

[Narkissos]

Hey guys I was wondering if I could get a little help with the diet, Nova helped me a while back and it really helped.. I started dieting very well 9 months ago, I started at 178lbs, mat. calories were at 3200, I ate 4200 and since then I've gained 16lbs..
I'm now at 194lbs, 10-12%body fat, and I train 6 times a week. I got my routined from an NFPT trainers manual..
Mon. Legs/Traps, Tues. Back/Bices. Wed. Triceps,Delts,Chest Repeat Thurs,Fri,and Sat. Sunday off..
My Goal is to bulk and bulk until I'm satisfied with my appearance and then I'll cut..

Cals/Pro/Carbs/Fat

Meal 1: 650/42/-/-: I dont have time to cook eggs, cause school..
1 Cup Oats: 300/10/56/1
1 Scoop Casein/Whole Milk: 270/32/13/-
1 Banana: 80Calories?

Meal 2:600/50/-/-
8oz Chicken: 240/42/-/-
12oz yams: 300 calories with garlic powder..
1 cup brocolli/carots/peppers

Meal 3: 600/48/-/- Pro/Fat
1 Can Tuna: 160/32/-/-
1/2 Cup Peanuts: 320/16/12/28

Meal 4: Pwo 600/46/-/-
6oz Lean beef (96/4) 200/32/-/-
80g Pasta 400/14/-/0

Meal 5: PPWO 850/68/-/-
3 SLices White Bread 240/6/-/-
Turkey 135/15/-/-
5 SLices Turkey Bacon 100/15/-/-
Whey Shake 270/32/-/-
1 Banana
table Sugar.. probably bad idea but its working I think..

Meal 6: Varies 600/45/-/-
8egg whites 2Whole/Salmon/Chicken/ Sometimes Sirloin
2 slices wheat bread/1 Cup Oats/12oz Red taters
veggies

Meal 7: Bed 650/50/-/-
6oz turkey breast 175/32/-/0
brown rice 200/10/-/-
1 cup yogurt 200/7/-/-

Total Macros: 4450/350/-/about 150g Fat

Sorry if it got messy.. but thats it.. My diet is working and I am seeing results but I want to maximize results.. training naturally, not taking anything at all besides protein shakes.. I started off bench repping 205lbs at beg. and now I'm rep between 295-320..reg bench and decline..

Overall: maintenance calories have gone up from 3200 to 3500.. intaking 4500Calories
I'll post additional information if you need, thanks for your help in advance..

I'm not really sure how to 'optimize' this diet mate.

Your food choices and quantities, as well as your statements convey to me that you're just about putting on weight... and loads of it.

I don't believe in getting fat while bulking personally.

-CNS

[Deltasaurus]

Where is Nova???
off topic

[Narkissos]

Where is Nova???
off topic

Last i heard he was naked in a basement somewhere.

[novastepp]

I'm out.

[Narkissos]

I'm out.

Did i give you permission?

I hope dinner's done by the time I get home.

lmao.

[dehydromethandrotren]

subscribed for later questions....