** The ASK GB ANYTHING thread (diet/nutrition related) **

[gbrice75]

Glucose and water = Glycogen...?

Yep... don't quote me but I believe it's like 1 glucose atom + 2 water atoms = 1 glycogen molecule.

Is glucose used for energy or is glycogen used for energy?

I get these two confused with what they do...

Sorry GB told u I'd be all over this thread, lol

lol np bro! Carbohydrates are broken down into glucose (sugar) and used as an immediate fuel source. i.e. if you have glucose in your blood stream and engage in activity, glucose will be burned (even your brain activity is fueled by glucose, so it's not really a matter of 'engaging' in activity per se, but for our sake, let's say it is). Glucose will also trigger insulin secretion. Insulin's job it so 'sweep up' nutrients (glucose, amino's, etc) and shuttle them into cells. When glucose is stored in the liver and muscle, it is stored as glycogen. i.e. glucose is bonded with water and becomes glycogen - stored as an energy reserve for future use.

So the answer is both are used. Immediate glucose first, then glycogen stores. Does this help?

GB, love this thread....

Thanks bro!

Not a question but more of a request.

Could you explain the benefits of 'Intermittent Fasting diets' so that every one can have there eyes opened to this type of diet...

•Fasted training and the hormonal response it may or may not create
•Calorie partitioning
•Calorie surplus vs Calorie Defacate (build muscle and loose fat in the same day)



There's a few point for you to get started on.

Hmm... i'm almost hesitant to do so here as IF deserves it's own thread. Actually, I started a while back, here http://forums.steroid.com/showthread...*#.Tp2ec5viHBI . I don't remember if it was before or during my run with IF, but hopefully it'll serve as a resource.

Let me know if that's acceptable Base.

i just used the new formulas for BMR and TDEE and this is what i got. BMR 1934.66, TDEE 2998.72. TDEE seems waaaay high! i eat right at 1800-2000 cals and have been dropping. if i were to be eating at 2500, no way would i be losing. i know my math is not wrong, so why the TDEE so high? i used 1.55 x BMR because i train usually 6 times a week. some are two a days. just want to know your thoughts on this.

I've said many times that i'm not a big fan of the TDEE formulas. Which did you use, HB or KM?

[MakinItRain]

Quick question, where and when in a cutting diet can incorporate some fruit, i feel like im gonna get scurvy at the rate im going lol

[Dr Pepper]

Yeah thanks mate that helps heaps, now I understand... So I glycogen stores are compleaty depleted that would mean you have no glucose left because glucose is used up first before the body turns to glycogen for energy?

And is that why in Sgt Hartmans post above about EPOC does he say that during that state the body uses fat stores to burn for energy because the HIIT has used all glucose and glycogen up?

When will the body then turn to breaking down muscle tissue for energy?

[gbrice75]

Quick question, where and when in a cutting diet can incorporate some fruit, i feel like im gonna get scurvy at the rate im going lol

If you're going to eat fruit on a cutting diet, i'd say keep it limited to the first meal of the day, pre workout, and post workout. Not necessarily all 3 mind you, but those are the only 3 meals i'd personally put fruit into. I'd also try and keep the choices somewhat limited; bananas, apples, berries, etc. I'd stay away from the super sweet stuff like pineapple for instance. Just my personal preference.

Yeah thanks mate that helps heaps, now I understand... So I glycogen stores are compleaty depleted that would mean you have no glucose left because glucose is used up first before the body turns to glycogen for energy?

Yes, i'd say that's accurate. You won't have glucose in your system for long no matter what. Insulin will make sure of that. You will either (or a combo of):

a) burn any glucose present in your system with intense activity

b) will be used to restore glycogen in muscle cells and liver

c) if/when glycogen stores are full, any remaining glucose will be stored in fat cells (this is what we try to avoid at all costs)

And is that why in Sgt Hartmans post above about EPOC does he say that during that state the body uses fat stores to burn for energy because the HIIT has used all glucose and glycogen up?

I believe that's what he was saying, but I'll let him answer.

When will the body then turn to breaking down muscle tissue for energy?

Very oversimplified answer - when protein balance is off. i.e. not enough present to keep up with demand. Compounded when intense activity is undergone with depleted glycogen stores. Yes fat will be burned as fuel - but tissue breakdown can occur in conjunction.

The goal is to deplete glycogen stores almost completely or as much as possible without going overboard, then refeeding/topping them off and starting over. This is the basic principle behind carb cycling when basing it around workouts (such as in my routine with Nark).

[Swifto]

If you're going to eat fruit on a cutting diet, i'd say keep it limited to the first meal of the day, pre workout, and post workout. Not necessarily all 3 mind you, but those are the only 3 meals i'd personally put fruit into. I'd also try and keep the choices somewhat limited; bananas, apples, berries, etc. I'd stay away from the super sweet stuff like pineapple for instance. Just my personal preference.

Pineapple is probably one of the best fruit sources because its so potent in bromelain. Its also high in VitC and manganese. If its the GI of pineapple that puts you off, it should never be eaten alone. The shifts in insulin it will cause will be vastly reduced when consmed with a protein and fat source.

Berries (all), bannana, pineapple (although it f*cks my tongue up), kiwi's, acai berry's, watermelon, oranges, apples, fruit smoothe's make up my fruits sources.

Startchy carbs PWO. Sweet/white potatoes, grains, brown rice, oats.

Good idea on fruits pre-WO, PWO. I think if one's trying to get into condition, the majority of carbs should be consumed around this time.

Just adding something GB, I know its your thread and I mean in no way to be antagonistic mate. I know there are a million ways to skin a cat. But excellent info here.

[gbrice75]

As you know, I was stuck at 195 after losing 14 pounds. I went off diet for a couple of days, then got back on it and worked my way down to 192. I am stuck again. Is there a way to know if I have hit a weight that is simply being maintained by my 1800 calories?

IMO you need to be consist with your caloric intake for at least 2 weeks before deciding whether to adjust... I have made the mistake too many times of prematurely bumping calories up or down, based on a whim, or paranoia... never really knowing if what I was doing at the moment was truly working towards my goals or not. How long have you been 'stuck'?

In your cutting 101 thread, what would your thoughts be on moving meal 3 to an hour/hour and a half after meal 4, say 1730. I've found lately I like to train on empty stomach and think that that meal would be better suited to this time.

No biggie. I'm not a big stickler for meal times... as long as you're eating and hitting your macros, I don't get overly concerned with whether meals are eaten 2 or 4 hours apart, just as an example.

This thread is great...

Im gonna keep dropping in questions that I know you can answer. Things that will make the first pages of this thread really strong... If that is ok with you?

Definitely bro! Questions that you already know the answer to and/or you and I have discussed may be completely new to others reading, so by all means, post away!

What are the advantages/ disadvantages to 'simple' vs 'complex' carbs PWO?

I can give the 'canned'/widely accepted info, or my personal opinion based on my own experiences and what I've seen. I'm going with the latter, because you can read the former anywhere!

As some of you probably know by now, i'm not a fan of simple carbs PWO, particularly with a cutting diet. Ingesting simple carbs will quickly raise blood glucose levels and trigger a big insulin release. When taken along with protein (which IMO always should be), the glucose, amino's and other nutrients are 'swept up' and shuttled into depleted muscle cells.

That's all well and good when we believe that the muscles are ABSOLUTELY STARVED of nutrition and MUST be replenished immediately. I don't subscribe to that theory however. I am also not in the business of selling supplements/protein powders to people. There are studies that show the 'anabolic window' PWO actually increases (protein synthesis, nutrient uptake) several hours PWO... contrary to the accepted mantra that 'after 1 hour it magically shuts'. As such, complex carbs will also cause an insulin release, but in a much more controlled manner, keeping blood glucose levels more stable and regulated. This, to me, is a better option vs. spiking insulin... then crashing an hour later... which ALWAYS happened to me. I would crash so hard, I actually went to the dr. to be checked for hypoglycemia (this was years ago). Also, if you go along with the idea of the anabolic window being MORE sensitive several hours PWO, it would make more sense to use complex carbs as they will burn slower and benefit you longer.

When I was running my IF diet, I was training fasted (BCAA's only), and STILL delaying my PWO meal for several hours (simply because I workout at 5:30am, and want my 8 hour feeding window to end right before going to bed at night). Based on the 'muscle starving PWO' theory, I should have been catabolic as hell. Not only skipping PWO nutrition, but having trained FASTED - 16 hours!! Well, quite the opposite. I had some of the most intense training sessions of my life, and got stronger with each workout. Literally beat the previous week's record, every week. That's enough to convince me.

One last thing on this (I know i'm rambling/digressing now) - some people do fine with simple carbs PWO. People like me who were overweight for 15 years probably don't. I made myself insulin resistant during those years, so a bunch of sugar welled up in my bloodstream isn't going to benefit me. Even for people who do well with simple carbs PWO, I am not a fan of ingesting pure sugar - i.e. dextrose, maltodextrin, etc. I'd suggest 50/50 simple/complex, with the simple carbs coming from fruits.

Thought these would be good questions for the thread, the top one I pretty much know the answer to, the second I have no clue.

What is the difference between concentrate/isolate/hydrolised whey and at what point of the day should they be consumed. Should these different types be mixed?

What is the difference between calcium casienate and micellar casein?[/QUOTE]

I won't go into detail on how whey proteins are processed, but to keep it short and sweet:

Isolate is a purer form of whey protein, containing very little lactose and fat. It usually contains 90% protein, or more

Concentrate contains less actual protein, and typically higher in lactose and fat.

To make hydrolised whey, enzymes are used to 'pre digest' the protein. The protein is broken down into peptides which are absorbed and utilized by your body extremely fast (and whey itself is already very fast digesting). In my experience, the stuff tastes like sh*t!!

Micellar casein is a superior (and therefore more expensive) form of casein vs. calcium caseinate. Caseinate is somewhat denatured during processing due to the chemicals used to purify it. Micellar does not use this same chemical process.

Wikipedia has some decent info on each if you care to look it up there.

Pineapple is probably one of the best fruit sources because its so potent in bromelain. Its also high in VitC and manganese. If its the GI of pineapple that puts you off, it should never be eaten alone. The shifts in insulin it will cause will be vastly reduced when consmed with a protein and fat source.

I don't pay much attention to GI tbh, i'm just not a big fan of sugar on a cutting diet. I supplement every meal with bromelain - imo, why get the extra sugar/calories when I can still get the benefits of bromelain without all of that?

Again, i'm not against fruits (to an extent), I have changed my views on this over time, but I would still stick with certain fruits over others... mainly due to nutritional content vs. sugar content.

Berries (all), bannana, pineapple (although it f*cks my tongue up), kiwi's, acai berry's, watermelon, oranges, apples, fruit smoothe's make up my fruits sources.

I pretty much stick with bananas and apples... also enjoy grapefruit (surprised I don't see that on your list!) and various berries. lol, what does pineapple do to your tongue? Does it leave that almost 'carbonated' feeling... like it's fizzing?

Startchy carbs PWO. Sweet/white potatoes, grains, brown rice, oats.

x2. This is much more along the lines of my PWO carbs (well, usually oats due to convenience)

Good idea on fruits pre-WO, PWO. I think if one's trying to get into condition, the majority of carbs should be consumed around this time.

One of my staple preworkout meals is 1/2 cup (dry) oats w/ 1/2 banana. Sometimes 1/2 cup blueberries as well... love it!!

Just adding something GB, I know its your thread and I mean in no way to be antagonistic mate. I know there are a million ways to skin a cat. But excellent info here.

Not taken that way at all mate! By all means, if you see something you disagree with, have a differing opinion, etc. - jump right in. It's how I learn, it's how the board learns. Hell, a year ago I was dead set against fruits in a cutting diet. That's the great thing about this game... it requires an open mind and progressive way of thinking. Trying new things, accepting that you may have been wrong in the past, etc.

Thx Swift!

[Swifto]

I pretty much stick with bananas and apples... also enjoy grapefruit (surprised I don't see that on your list!) and various berries. lol, what does pineapple do to your tongue? Does it leave that almost 'carbonated' feeling... like it's fizzing?

Grapefruit also causes sores on my tongue (burning sensation). Much like pineapple. So I limit my intake to quick small glasses of juice if I decide to consume them.

Its from the acidicty of grapefruit/pineapple. I dont get it from anything else.

Lemons, oranges, lime's, all fine.

[JohnnyVegas]

IMO you need to be consist with your caloric intake for at least 2 weeks before deciding whether to adjust... I have made the mistake too many times of prematurely bumping calories up or down, based on a whim, or paranoia... never really knowing if what I was doing at the moment was truly working towards my goals or not. How long have you been 'stuck'?

Stuck at 192 for almost two weeks. Every day I weight somewhere between 192 and 193. Was stuck at 195 for two weeks. All on the same diet.

[Sgt. Hartman]

Yeah thanks mate that helps heaps, now I understand... So I glycogen stores are compleaty depleted that would mean you have no glucose left because glucose is used up first before the body turns to glycogen for energy?

And is that why in Sgt Hartmans post above about EPOC does he say that during that state the body uses fat stores to burn for energy because the HIIT has used all glucose and glycogen up?

When will the body then turn to breaking down muscle tissue for energy?

Yes that's correct, your body will first use glucose in the bloodstream for fuel (like when you consume complex carbs pre WO) and when it is gone it will turn to muscle and liver glycogen.

As far as EPOC, if all of your glycogen stores have been depleted, replenishing them will be one of your bodies top priorities, so the theory is that you will store whatever glucose is available as glycogen and turn to fat to use for energy whether it be dietary fat or stored body fat. Keep in mind that a few hours after HIIT would be the absolute worst time for another cardio session or weight training b/c if there is a need for large amounts of glucose, and it's unavailable, LBM could be broken down (gluconeogenesis) to use for fuel.

IMO the body using muscle tissue for energy is way overhyped. Unless you're at a very low BF% (single digits at most) or have an extremely high amount of LBM that's very difficult for you to maintain, or do something ignorant like mentioned above, burning LBM for fuel is not a huge issue. Remember that converting muscle tissue to glucose is a very complex process that is extremely calorically expensive. Something like 30% - 50% of the calories from the lean tissue will be spent simply converting it to glucose, so this is something that the body will only do as a last resort (unless you're starving yourself), ie. if you have BF available it would be the preferred fuel source.

[gbrice75]

IMO the body using muscle tissue for energy is way overhyped. Unless you're at a very low BF% (single digits at most) or have an extremely high amount of LBM that's very difficult for you to maintain, or do something ignorant like mentioned above, burning LBM for fuel is not a huge issue. Remember that converting muscle tissue to glucose is a very complex process that is extremely calorically expensive. Something like 30% - 50% of the calories from the lean tissue will be spent simply converting it to glucose, so this is something that the body will only do as a last resort (unless you're starving yourself), ie. if you have BF available it would be the preferred fuel source.

EXCELLENT point... and one I failed to mention. Thanks Sgt.!!!

[Twin]

Excellent thread.


Gbrice i want to start slowlybulkin back up in 10 days. I got rid of my gut and have nice 4 pack. Lost 10 pounds-12 pounds and am ready to put on slow mass.. 2lbs a month.


Anyways how many grams of cArbs, fat and protein would u recommend for a 20 year old ecto at 3,000 calorie bulk.....

(no gear of course)

[gbrice75]

Excellent thread.


Gbrice i want to start slowlybulkin back up in 10 days. I got rid of my gut and have nice 4 pack. Lost 10 pounds-12 pounds and am ready to put on slow mass.. 2lbs a month.


Anyways how many grams of cArbs, fat and protein would u recommend for a 20 year old ecto at 3,000 calorie bulk.....

(no gear of course)

Wouldn't want to answer that without knowing full stats (height/weight/BF% if you know it) and seeing a few current pics of you. Also not sure I want to have that in this thread as I'd like it to remain a Q&A type thread vs. personal consultation.

My suggestion is you start a thread here in the nutrition section, provide the info I asked for above, list your current diet - be detailed - and you will get help from a bunch of good people here. I will drop in and add my .02 as well... sound fair?

[RotorHead]

So whats so bad about crackers? because its a flower product?

and i understand hamburger helper is processed, but whats wrong with it? just the fat in the sauce? I dont eat it everyday but ill eat a box to myself once a week with 1.5-2 lbs of lean hamburger

and about brown rice, I thought alot of people ate it as nutrition... its high in fiber and complex carbs i thought..

Im a hard gainer, not concerned what so ever about getting fat... im 180lbs solid (kinda) lol

[Maximus85]

Ok, so I've been trying to do my own research and have also consulted with a few friends, but being that I'm not in the States right now it's hard for me to find someone knowledgeable to speak to in regards to using roids for the first time. I talked to a friend who's pro-football and has more experience than I do and he recommended the following:

-20 decca/20 sus and then follow up with 20 wini/20 tren
OR
-just do growth

Now as far as the first option, I'm doing 20 doses of dec/sus alternating every other day? Once I complete that cycle, should I follow the same steps with 20 doses of wini/tren? Is there any precautions I need to follow afterwards? And how long should I wait to pick up the same cycle again. As you can see I am a rookie when it comes to this crap.

If someone could enlighten me that would be great. I am 26 and have never used before. Constantly workout and have achieved acceptable results so far.

Thanks

Maximus85

[gbrice75]

So whats so bad about crackers? because its a flower product?

It all comes down to how cleanly you want to eat, and imo, choosing nutrient dense foods. Most crackers are highly processed and lacking in any real nutritional value. I don't care about crackers labeled as 'whole grain'. Are crackers like Wheat Thins, Triscuits, etc. the worst thing in the world? Definitely not. But please, Ritz? Read the ingredients and nutritional value on the box. That should tell you more than I can here.

and i understand hamburger helper is processed, but whats wrong with it? just the fat in the sauce? I dont eat it everyday but ill eat a box to myself once a week with 1.5-2 lbs of lean hamburger

Again, highly processed, low nutritional value. That packet of seasoning is loaded with sodium and a ton of other preservatives. It's not crap i'd want floating around in my system. But, I like to try and eat clean and treat my body to only the best fuel. It's like putting high octane gas in your car vs. some crappy cheap ass mix.

and about brown rice, I thought alot of people ate it as nutrition... its high in fiber and complex carbs i thought..

Yep. I have no issues with brown rice whatsoever...

Im a hard gainer, not concerned what so ever about getting fat... im 180lbs solid (kinda) lol

Most 'hard gainers' don't eat enough, that's a fact. They THINK they eat 'a ton of food', but really they're eating a bit of crap. Try eating calorie/nutrient dense foods, then we'll see how much of a hard gainer you really are.

180lbs - at what height? Do you have any pics you can post up?

Ok, so I've been trying to do my own research and have also consulted with a few friends, but being that I'm not in the States right now it's hard for me to find someone knowledgeable to speak to in regards to using roids for the first time. I talked to a friend who's pro-football and has more experience than I do and he recommended the following:

-20 decca/20 sus and then follow up with 20 wini/20 tren
OR
-just do growth

Now as far as the first option, I'm doing 20 doses of dec/sus alternating every other day? Once I complete that cycle, should I follow the same steps with 20 doses of wini/tren? Is there any precautions I need to follow afterwards? And how long should I wait to pick up the same cycle again. As you can see I am a rookie when it comes to this crap.

If someone could enlighten me that would be great. I am 26 and have never used before. Constantly workout and have achieved acceptable results so far.

Thanks

Maximus85

Thanks for posting bro, however this is a nutritional thread and not an AAS advice column. I suggest you check out the Q&A section, make a post there introducing yourself and let the guys there know what you're looking for help with. There are many many knowledgeable guys over there, most know way more than I do on the subject.

Good luck!

[Maximus85]

Ok, cool. I'll check out the Q&A section. Like I said, I'm new here so appreciate the advice.

Max

[RotorHead]

Im not trying to sound like a newb by no means although I can see where you might think that. Im not on any sort of diet right now, I was just curious how horrible that stuff actually is... its gotta be better than potatoe chips. Before when I was on a strict diet I cooked chicken and frozen veggies in bulk fried with olive oil in a pan and would much on it all day. Spaghetti twice a week or so plus hamburger helper. I would also eat eggs and hash browns for breakfast along with my PWO protein shake and a can of tuna when i got the munchies. Cottage cheese at night before bed. Im all about convenience. I know I dont eat the healthiest but I dont really try to either. And I dont plan on taking a cycle for awhile, I realize im not ready. Im just asking questions on how horrible it is thats all.

If your up for it though maybe you could help me get down a good grocery list (or I could tell you what I usually buy). I can also PM you some pics as well, not comfortable posting my pics on the web ATM.

[GaBrown]

What would an 18 year old expect from four months of HGH ???

[gbrice75]

What would an 18 year old expect from four months of HGH ???

Nothing... because IMO an 18 year old has no business using GH... plain and simple, sorry!

[XxxRagexxX]

Nicasoup.blogspot.com says so, what do youthink

[24labor]

I did a cutting phase last year with cycling carbs and fats for the predominate fuel sources and had some great results The ratios were:

24/31/45 %(c/f/p)
34/14/51 % (c/f/p)

I don't have access to the actual plan right now, but will post them when I return home. Anyway I wanted to get your opinion on such of a diet. It's not so much a keto as you can see from the percentages, but I did add a shock day in every other 4th day which was Keto. Have you done such a diet? DO you think a fuel cycling type of diet can yield decent results without true keto being the main focus of the diet?

[Fatburgler]

GB scratch past post and question I got the answers I was looking from you by going back and seeing how you answered other peoPles questions. Changed macros to 60p/25c/15f 1900 cal total

Still using IF meal times 1,3(shake) 5, 9 question: can't seem to get in all the protein needs in small time frame any suggestions thanks

[gbrice75]

GB first thanks for your time and help bro.
Macros I admit have been all over road. Ideally 2300 calories
45/35/20
I have switched things up starting today after reading your entire log and gaining better insight.
The beans are kidney beans (Brazilian wife)

Good!

Meals are alway 1 pm 5 pm 9 pm I was consuming pwo at 9 am cause I usually go right to gym from work while working nights which really throws things off. On days schedule workouts are about 7 pm where 9 pm meal works as pwo that's why there were five meal/4 meals with IF. hitting gym at 7 am fasted training and cardio then waiting til 1 to eat not sure what to do here. Oh yeah and the egg white low fat feta is on the money lol

I'm still kind of confused with your schedule lol! If you're doing IF, you can eat as little as a single meal, although I wouldn't personally do that. If you're training fasted (I did when I ran IF as well), eat a huge PWO meal, and then 1 or 2 smaller meals within the allotted feeding window - keep that window 8 hours or less. I did 3 meals within a 6-7 hour period. Note that if you can fast longer, your results may be better. Some guys fast for 20-21 hours and then have a very short 3-4 hour feeding window.

GB forgot to mention I have been carb Leary and self programmed to shun them. Today from work trained dd 1 hr cardio went home had 10 g BCAA before and after training at 1 ate 8 oz steak3/4 oats, 3 fish caps

5 pm ate 8 oz chick breast 2 cups Brussels sprouts
9 pm 8 oz chick 2 cups asparagus

I was carb leary too. But carbs aren't the enemy. Yes, some people do better with them than others, but it comes down to carbs at the right time IMO. A lot of people on this board will debate me on this, but i'm still a believer in macro timing. Consume energy when there is a demand, i.e. around your workout window for instance, and the energy will be put to better use than if you consumed it at a sedentary time. That's my stance until i'm convinced otherwise.

Does protein have to be increased while on a cycle? Im currently taking in 1g-1.5g per lb of bw but wondering if there's any research to prove that more protein during a cycle is beneficial.

Protein doesn't have to be increased, but depending on the goal of the cycle (i.e. add mass or cutting cycle), most people do. Off cycle, I typically start with 1.5g per lb of LBM (not total bodyweight), and will go up to 2g while on cycle. If you're already consuming 1.5g per lb of bw, you're probably already eating enough or more than you need. What are your stats?

I'm tired of dieting the same way and ending up with the same look. I always cut my calories as low as 1700-2000 per day and do 1 hr of steady state cardio 6 days a week (jogging at about 5mph). I know the calories are way too low and cardio maybe over kill. I'm 6ft and 242 @ 14% bf. I eat mainly chicken oats tuna and sweet potato. At my size what would be sufficient for cardio and caloric intake. I was thinking more like 2300 cal and 40 min cardio or some form of hitt

I hardly read past your first statement, because I know the feeling (I did read the rest ). The question is, why do you wind up with the same look, and what is that look? At 6ft. 242lbs and 14% bodyfat, you must be huge... either that, or you're grossly underestimating your bodyfat. I'm by no means a big guy, but i'm 5'11 and around 193lbs @ 9% bodyfat in my avy... just as a point of reference. Do you have pics?

IF your stats are even close to accurate, then you are very likely undereating. ~208lbs of LBM? That's monstrous. I'd have your TDEE somewhere around 3000 calories... cutting at even 2000 is pretty damn low. I think you definitely need to up the calories... but again, this is assuming the stats are on point.

Before I ask, just gotta say this thread is amazing!!

Thanks, glad you're enjoying it!

Anyways so I seen that you recommend starting off 40c/40p/20f diet for most and tweak from there.

I used to, but not really any more. 40/40/20 is too general and depending on the caloric needs, can throw macros way out of whack. Also, I like fat in the diet lower these days, between 10-15% of total calories (no lower than 10 though). These days, I base protein needs on LBM and then fill in the blanks from there, do a little tweaking, etc. until i'm happy with the final product.

Do you believe that for ectomorph body types, they should be leaning more towards 50c/30p/20f when trying to gain lean mass, as the higher carbs will increase insulin output and stop the body from using protein as a energy source?
Thanks!

Well first of all, your body doesn't use protein as an energy source... unless you have no available glucose, glycogen, dietary or body fat. Protein is the building block, carbs and fat are the energy sources. If you're trying to add mass, carbs and insulin are your friend. If you also gain fat easily, it can be tricky - and again, this brings me back to macro timing, but I don't want to get too much into that in this reply. I just want you to understand the basic mechanisms and how they function.

Again, I really wouldn't base needs on any blanket percentages any more. 40/40/20 is a VERY general starting point that works for a lot of people, but I like to go a bit more in depth. Generally, 1.5g of protein per lb. of LBM, and then I play with the rest until I'm happy.

Hi I was just wondering some of the things you would recommend for pwo. I usually drink a whey protein shake but always struggle with which carbs should be the best. I know I need a quick carb is oats quick enough.

You don't need a quick carb. Oats are a relatively slow complex carb... and they have been my PWO choice for several years now, and will continue to be.

and if im eating whole foods pwo what is another quick carb that would go good with turkey breast or tuna. Thank you

I'm happy with any decent complex carb. Beans, rice, potato/sweet potato, lentils, quinoa, whole grain bread or pasta, cous cous, grits... your choices are endless really.

I did a cutting phase last year with cycling carbs and fats for the predominate fuel sources and had some great results The ratios were:

24/31/45 %(c/f/p)
34/14/51 % (c/f/p)

I don't have access to the actual plan right now, but will post them when I return home. Anyway I wanted to get your opinion on such of a diet. It's not so much a keto as you can see from the percentages, but I did add a shock day in every other 4th day which was Keto. Have you done such a diet? DO you think a fuel cycling type of diet can yield decent results without true keto being the main focus of the diet?

I am a big advocate of carb cycling diets, but I do not see the need to increase fats on low/no carb days. The carb cycle serves 2 purposes for me on low/no carb days: lack of carbs in an effort to deplete glycogen stores and burn fat (this is what eventually will lead to full blown ketosis), and by default, a caloric reduction to further increase my caloric deficit. This generally comes with a weekly refeed consisting of a high carb day (there's your shock day) to restore glycogen and provide energy for another round of workouts.

GB scratch past post and question I got the answers I was looking from you by going back and seeing how you answered other peoPles questions. Changed macros to 60p/25c/15f 1900 cal total

Still using IF meal times 1,3(shake) 5, 9 question: can't seem to get in all the protein needs in small time frame any suggestions thanks

Why can't you get all the protein in? What's the problem specifically?

[Dyno Dog]

Ok, so I am 53yo and wanting to bulk up. I am now 5'9" and weigh about 175. I work out 5 days/wk for about 1 1/2 hours each day. The supplements I take are protein, creatine and a multi-vitamin pack. I'm not sure how to calculate my body fat but I am definitely carrying some extra abdominal fat. I would really like to lose the fat and add some lean muscle mass. My diet, for the most part is below and I allow myself one cheat day a week where I eat anything I want to on that day. I am eating around 2700 calories a day right now. Any suggestions on improving my diet would be greatly appreciated.
BREAKFAST
1 whole egg
3/4 cup egg whites
1/2 cup applesauce
1/4 cup pineapple
1 packet instant oatmeal
2 slices wheat bread
2 tbsp butter
PRE-WORKOUT
12oz gatorade with daily creatine
POST WORKOUT
1 1/2 cups lite soymilk
2 scoops protein powder
1 scoop carbs
LUNCH
1/2 oz cashews
1 5/8oz can tuna in water
1/4 cup no fat cottage cheese
1 tbsp miracle whip
1/2 cup applesauce
2 slices wheat bread
SNACK
1 cup lite soymilk
2 scoops protein
1 cup low sodium V8 juice
DINNER
4oz chicken breast (or salmon)
1 cup peas
1 cup lite soymilk
1 scoop carbs
SNACK
1 cup lite soymilk
1 scoop protein
1 cup low sodium V8 juice

That's about a 40/40/20 split carbs/protein/fat. Protein about 1.2grams per pound of bodyweight. Would appreciate any input you can offer.

[Dyno Dog]

Hi GB,
Hey I took your advice and posted my cutting diet in a new thread in the Nutrition forum. I tried to post a link to it for you but the software wouldn't let me post a link because I have less than 25 posts. The name of the thread is "How do I know whether to bulk or cut" and it's on the first page. I would appreciate it if you would critique it for me. Let me know if you can't find it. Thanks/Double D

[t-dogg]

I have some questions for my diet and goals but its kinda long. Should I post here or PM you?

[GIJOE2664]

Ok, so - I'm trying to figure out my daily macro needs and know most of you here will be able to point me in the correct direction. My goal is to cut fat and build muscle. I have been told the 40/30/30 diet is my best choice.

My stats:
5' 10"
230lbs
BF: 24%

How do I figure out how much carbs, protein and fat I should be taking in?

P.S.... If this has already been explained I missed it. Lol

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

Ok, so - I'm trying to figure out my daily macro needs and know most of you here will be able to point me in the correct direction. My goal is to cut fat and build muscle. I have been told the 40/30/30 diet is my best choice.

My stats:
5' 10"
230lbs
BF: 24%

How do I figure out how much carbs, protein and fat I should be taking in?

P.S.... If this has already been explained I missed it. Lol

gijoe u should start ur own thread man. u will get a better response! but quickly IMO 40/30/30 is NOT the split u want to run!

[gbrice75]

day 4 of my low(er) protein and high(er) carb diet. only training 3 days this week to let the body rest up. No noticeable changes other then i have energy? haha. i guess at 23-2400 calories my body is pretty happy, im either hungry or full.

still wanna drop maybe 3-4% more body fat. but being in a deficiency of around 700 im still barley losing weight each week and im over training but im getting good results form doing so training with a pro and his brother at my gym.. Strength is going up up up. Not really sure what to do, although end of December is my goal to drop that body fat by. what do you think?? should i go low carbs on rest days or do 3 day low carb depletion? and refeed on leg day? i wanna do 4 day cycles, 3 low 1 high. I will be on ass for the next 8 weeks so what do you reckon my minium carbs should be to keep blood sugar stable??

If fat loss is your goal, i'd go with a 3 day low/no carb depletion, with a refeed the day PRIOR to legs if possible. Honestly, you can keep blood sugar stable on little to no carbs. It'll be relatively low, but stable nonetheless.

Hey, heres my question as of right now. I having trouble keeping holding onto weight as my training is getting more and more intense. I keep reading and coming up with calorie needs for myself. My goal is to be at 185lbs and 9%bf year round. I train mma/bjj 6days a week. training can be anywhere from 2-4times a day. Training, weight S and C, cardio.

With your knowledge what is the calorie needs for this? Ive come up with 2700, and 3500 so far adding up.

What's your current bodyfat T? Do you have any pics? Just knowing your weight isn't enough for me to calculate any kind of regimen for you.

hey GB hope ur doing well man! question:

ive been doing some thinking about maintenance diet. im curious to ur take on the notion of running a cutting diet one week and then the next week running maintenance cals or maybe a bit over and then going back to a cutting diet for staying lean?? kind of a flip flop effect.

week 1: cut/carb cycle heavy cardio std weightlifting

week 2: 3000cals per day 40/40/20 (2 or 3 days cardio) std lifting

week 3: (same as week 1)

week 4: (same as week 2)

?? just a thought i had. this may enable me (or anyone) to eat for an entire week like ur bulking but not really put on weight. i suppose itd be similar to a carb cycle maintenance diet but i prefer to have several (7 ) days in a row of really getting to eat good.

i wonder what this would do and have u ever considered it? just thinking outside the box..

I have actually thought about something like this before but never implemented it. Not for any other reason than I never got around to it. I think it'd be fine. The key here is to ensure you're not overeating on your 'bulk' week. I would however eat above maintenance, seeing as maintenance is the overall goal and the low carb week will likely have you at a decent deficit.

I know i'm responding late - so have you actually started this yet?

Hey GB,

Currently I'm on a 3000 calorie diet with a 40/40/20 split. My fiber intake is between 40-50g/day which I think is too much. All my carbs come from complex carbs. Is it the fiber that is causing the bloating/gas/uncomfortableness I am feeling day/night? Do you suggest I substitute some of the complex for fruit? I drink 1 gallon of water/day as well.

Could be just some of your carb choices in general, not necessarily the fiber content itself. I can tell you first hand that whenever I eat high carb (which 40% for me would be), I'm the same as you... and to make matters worse (and without being gross) I don't pass a solid stool at all. As soon as I drop the carbs, everything solidifies and the bloating and discomfort go away. It could be allergies to certain foods. Some people just respond to different grains and/or carbs that way. What are your carb choices generally?

Ok, so - I'm trying to figure out my daily macro needs and know most of you here will be able to point me in the correct direction. My goal is to cut fat and build muscle. I have been told the 40/30/30 diet is my best choice.

My stats:
5' 10"
230lbs
BF: 24%

How do I figure out how much carbs, protein and fat I should be taking in?

P.S.... If this has already been explained I missed it. Lol

Re: the bold - the best advice I can give you is to choose a goal and stick with it for at least 3 months. Everybody on this board wants to build muscle and cut fat, but the fact is unless you know what you're doing and have a good deal of knowledge re: diet and training, you'll probably fail miserably. I know I did. Just trying to be realistic.

Based on your current bodyfat, IMO the goal should be to cut bodyfat, without question. I'd put you on a high protein, moderate to low carb and low fat regimen, incorporating carb cycling. Lots and lots of cardio. High volume training, short rest periods, cardio intensive circuit training, etc.

[ANIMAL]

Could be just some of your carb choices in general, not necessarily the fiber content itself. I can tell you first hand that whenever I eat high carb (which 40% for me would be), I'm the same as you... and to make matters worse (and without being gross) I don't pass a solid stool at all. As soon as I drop the carbs, everything solidifies and the bloating and discomfort go away. It could be allergies to certain foods. Some people just respond to different grains and/or carbs that way. What are your carb choices generally?

I eat very clean and dry.

Ezekial bread, Bob's red mill rolled oats, sweet potato and occasional brown rice, but that's rare. That's it for my carb sources.

I was taking in 200g carbs prior to doing 300g and I was fine. I'd like to continue to take in 3000 calories, but I can't get through my workouts because of how uncomfortable it is, so at the end of the day if I can't lift at 100% there's no point in taking 3000 calories in.

I dropped my calories yesterday and today to 2500 and I already feel better. I knew it was the carbs, but I'm just wondering if maybe there is something I can take like digestive enzymes before each meal to help break down the food? If not, I may just need to stick to 2500 calories. Either that or switch my split to 45p/35c/20f or 40p/35c/25f and try that at 3000 calories.

[gbrice75]

GB,

Below is my current meal plan. Could you recommend any changes? I am going grocery/supplement shopping tomorrow. I have spoken to a few others and this was the suggested plan -

Btw, appreciate it!

MY DAY:

5:30am - bottle of water
6:30am - cardio / 30 to 45 minutes (tread mill & bike)
8:00am - MEAL 1:
Liquid Multi vitamin
1/2 cup oats with cinnamon for flavor
7-8 egg whites with pepper and salsa for flavor
10:00am - SNACK:
1 cup cottage cheese 2%
11 almonds
Chocholate Protein powder
Blend w/water and ice
Serve chilled
12:00pm - MEAL 2: tuna, vegetables, drink is water with 5 cal green tea packet.
2/3:00pm - SNACK: fruit cup in its own juice
4:00pm - PRE Workout Supplement (Pro Sculpt Extreme)
4:30/5:00pm - GYM w/water & amino supplement (Modern BCAA)
6:00pm - 60g protein shake in water
7:00pm - MEAL 3: chicken, veggies & water
8:00/8:30pm - SNACK: 30g protein in 3/4 cup non fat milk, 1TBSP almond butter & ice, blend and enjoy.

Notes:
DO NOT EAT HIGH CARBS BEFORE DINNER AS IT WILL BE STORED AS FAT

STAY AWAY FROM FLAX AND SOY AS THEY MIMIC ESTROGEN & THAT'S THE LAST THING YOU WANT IN YOUR BODY!'

GI - I will reply tomorrow because i'm about to leave work and don't want to give you a half-assed answer. Hang in there for me bro!

I eat very clean and dry.

Ezekial bread, Bob's red mill rolled oats, sweet potato and occasional brown rice, but that's rare. That's it for my carb sources.

I was taking in 200g carbs prior to doing 300g and I was fine. I'd like to continue to take in 3000 calories, but I can't get through my workouts because of how uncomfortable it is, so at the end of the day if I can't lift at 100% there's no point in taking 3000 calories in.

I dropped my calories yesterday and today to 2500 and I already feel better. I knew it was the carbs, but I'm just wondering if maybe there is something I can take like digestive enzymes before each meal to help break down the food? If not, I may just need to stick to 2500 calories. Either that or switch my split to 45p/35c/20f or 40p/35c/25f and try that at 3000 calories.

Have you tried a lower carb higher fat approach in order to maintain 3000 calories? Sorry if you've stated this already, but what are your current stats, and how many grams of protein are you taking right now?

Re: digestive enzymes - definitely. I took a few for protein, but also supplemented chromium. You should start supplementing with it if you don't already. Most people use picolinate, but when I was working with Nark he switched me to polynictinate as he feels it's superior. Give it a shot. 30 mins before each meal.

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

I have actually thought about something like this before but never implemented it. Not for any other reason than I never got around to it. I think it'd be fine. The key here is to ensure you're not overeating on your 'bulk' week. I would however eat above maintenance, seeing as maintenance is the overall goal and the low carb week will likely have you at a decent deficit.

I know i'm responding late - so have you actually started this yet?

nah not yet just thinking about down the road. i may not do this every week but who knows mite mix it up like 1 week maintenance, 1 week cutting diet, 1 week above maintenance.. but all average out to maintenance

ill let u know how it goes when i do it

[Richazel]

> > Hi Bro, I could really use some help with putting A rock solid meal plan together with the correct macro breakdowns and everything else. I seem to be getting lost somewhere, Im 33 years old, > 181 lbs 6 foot 1 inches tall. I have calculated my tdee to be 2938 based on being moderately active.I am approximately 8 to 9.%bf right now. > I did the calculations based on the 40/40/20 as per your dieting thread and came up with 1,375 calories from carbs, 1,375 from protein and 687 from fats being base on 3438 calories a day as I am trying to obviously put on some size and lean muscle. > Im just really having a hard time putting a plan together based on the macronutrient food list. Im not exactly sure how to break everything down from there and how to based it on when I work out which is later at night at like 9pm. I have a solid lifting background and am looking into starting my first cycle of test e only. I have several friends that juice and all seem to have mediocre at best results. I am Looking to go about this intelligently and methodically as possible, I have tremendous drive and determination and am looking to achieve a physique that smashes on all of my retard friends who think they know it all. I have spent quite alot of time on the forum reading and looking through threads and you seemed to be the most logical and intelligent one to ask, any help would be greatly appreciated, sincerely Rich N

[CookiesNCream]

Hey all,

So I'm fairly new to this site so bare with me The reason I joined is because my boyfriend has an account on here and the information he has acquired is amazing. he's So smart and dedicated to fitness that I decided instead of bugging him all the time, I'll just ask myself. So here goes ...

4 years ago I weighed 240 pounds. I had the worst diet, absolutely zero exercise and no knowledge about fitness or nutrition what so ever. I started working at Herbal Magic which is a Canadian Weight Loss company. I followed the program there and lost a total of 80 pounds in a year and a half. I have since then kept my weight off. My current weight is 164 and my goal weight is 135. Here's where the problem lays ...

Last December, due to a lot of stress, my weight dropped to 150, the lowest I'd ever been. I felt amazing, but still had a little bit to go. My diet was clean then, and it still is now. I did cardio 5 days a week as well as weight training. January of 2012 is when I started to gain some weight due to again, stress from personal issues, and because of what was going on, my diet got sloppy and training went to crap. I slowly crept back up into the 160's. Not happy at all.

My guy moved in with me at the end of May and tried to help me all he could. He would spend hours on these threads trying to find answers for my problems. He created an IF outline for me to follow. I implemented the IF program and stuck with it for 4 weeks and saw NO change. Weight would fluctuate, but would never budge below 160. Very discouraged, I gave up. I just "did my own thing" for a while. What I mean by that is no eating schedule, no weighing or measuring, eating more carbs than normal, reducing my exercise. Mentally, I needed a break from dieting as I have been dieting for the last 3 1/2 years.

January 1st, I committed myself ... again. God, just reading that makes me sound like a resolution-er, which i am not lol... but it's just a good day to keep track of as my starting point. So, since January 1st, I have fluctuated between 160.6-165. I do cardio 6 days a week (2 of those sessions are fasted). Most of the time it's steady pace cardio, so I know implementing HIIT will help. Something I am not consistent with is weights. I LOVE weight training but the time I can get to the gym it's so damn busy and I hate waiting for stuff that I end up just saying screw it & will do 45 mins of cardio. My diet is not dialed in either as I am unsure of what my body needs for fat loss. Here's my problem .. I can eat 1000 cals and not lose weight, I can eat 1800 cals and not lose weight either. This is what makes this difficult. Do i need to be consuming less than 1000 calories per day? gosh i hope not, I'd pass out lol. As well, I am unsure of the ratio's I should be eating. How much protein, how many servings of carbs. I have a pretty good idea of when to eat certain foods, like carbs in the am and post work out, limited dairy (0% fat plain greek yogurt is my dairy source), usually only do blueberries or grapefruit for my fruit which is consumed early in the day ... veggies are steamed broccoli, asparagus, cauliflower, or spinach in my shakes. I don't add sauces or crap to my foods, usually just mustard.... I mean my diet is CLEAN, just need to figure out how much of what to eat. Can't forget the most important part - I even plateau while taking Clen. I just finished a 2 week cycle, (i do 2 on 2 off), starting my dose at 20mcg and increasing by 10 everyday until I get to the max of 120mcg. Even with that, I still cannot break this plateau of 160! grrrr

I am really hoping to get some feedback on what I am doing and any tips, suggestions, or guidance someone could give me would be greatly appreciated! I will be travling overseas in a few short months and to be honest, would like to have made a lot of progression by the end of April, and more importantly, progression to help keep me sane! I am busting my butt daily and results are not coming... it's disheartening, but not enough to make me quit. I want this more than anything.

Thanks again for reading, really looking forward to some suggestions!!

[gbrice75]

> > Hi Bro, I could really use some help with putting A rock solid meal plan together with the correct macro breakdowns and everything else. I seem to be getting lost somewhere, Im 33 years old, > 181 lbs 6 foot 1 inches tall. I have calculated my tdee to be 2938 based on being moderately active.I am approximately 8 to 9.%bf right now. > I did the calculations based on the 40/40/20 as per your dieting thread and came up with 1,375 calories from carbs, 1,375 from protein and 687 from fats being base on 3438 calories a day as I am trying to obviously put on some size and lean muscle. > Im just really having a hard time putting a plan together based on the macronutrient food list. Im not exactly sure how to break everything down from there and how to based it on when I work out which is later at night at like 9pm. I have a solid lifting background and am looking into starting my first cycle of test e only. I have several friends that juice and all seem to have mediocre at best results. I am Looking to go about this intelligently and methodically as possible, I have tremendous drive and determination and am looking to achieve a physique that smashes on all of my retard friends who think they know it all. I have spent quite alot of time on the forum reading and looking through threads and you seemed to be the most logical and intelligent one to ask, any help would be greatly appreciated, sincerely Rich N

Hey there,

It sounds like you have a great attitude towards bodybuilding, which is a HUGE start. Most guys are 'mediocre' as you put it, because they simply can't commit and give it their all. Nutrition is by far the biggest factor. Anybody can lift... I mean, you see tons of guys in the gym... who look like they've never been to a gym. The difference (gear aside) is nutrition. I'm rambling, because you've already concluded this, hence your post.

Do you have any pics? It'd give me a much better idea of what you're working with. I'd rather hold off on advising until I have the 'complete picture' so to speak.

Hey all,

So I'm fairly new to this site so bare with me The reason I joined is because my boyfriend has an account on here and the information he has acquired is amazing. he's So smart and dedicated to fitness that I decided instead of bugging him all the time, I'll just ask myself. So here goes ...

4 years ago I weighed 240 pounds. I had the worst diet, absolutely zero exercise and no knowledge about fitness or nutrition what so ever. I started working at Herbal Magic which is a Canadian Weight Loss company. I followed the program there and lost a total of 80 pounds in a year and a half. I have since then kept my weight off. My current weight is 164 and my goal weight is 135. Here's where the problem lays ...

Last December, due to a lot of stress, my weight dropped to 150, the lowest I'd ever been. I felt amazing, but still had a little bit to go. My diet was clean then, and it still is now. I did cardio 5 days a week as well as weight training. January of 2012 is when I started to gain some weight due to again, stress from personal issues, and because of what was going on, my diet got sloppy and training went to crap. I slowly crept back up into the 160's. Not happy at all.

My guy moved in with me at the end of May and tried to help me all he could. He would spend hours on these threads trying to find answers for my problems. He created an IF outline for me to follow. I implemented the IF program and stuck with it for 4 weeks and saw NO change. Weight would fluctuate, but would never budge below 160. Very discouraged, I gave up. I just "did my own thing" for a while. What I mean by that is no eating schedule, no weighing or measuring, eating more carbs than normal, reducing my exercise. Mentally, I needed a break from dieting as I have been dieting for the last 3 1/2 years.

January 1st, I committed myself ... again. God, just reading that makes me sound like a resolution-er, which i am not lol... but it's just a good day to keep track of as my starting point. So, since January 1st, I have fluctuated between 160.6-165. I do cardio 6 days a week (2 of those sessions are fasted). Most of the time it's steady pace cardio, so I know implementing HIIT will help. Something I am not consistent with is weights. I LOVE weight training but the time I can get to the gym it's so damn busy and I hate waiting for stuff that I end up just saying screw it & will do 45 mins of cardio. My diet is not dialed in either as I am unsure of what my body needs for fat loss. Here's my problem .. I can eat 1000 cals and not lose weight, I can eat 1800 cals and not lose weight either. This is what makes this difficult. Do i need to be consuming less than 1000 calories per day? gosh i hope not, I'd pass out lol. As well, I am unsure of the ratio's I should be eating. How much protein, how many servings of carbs. I have a pretty good idea of when to eat certain foods, like carbs in the am and post work out, limited dairy (0% fat plain greek yogurt is my dairy source), usually only do blueberries or grapefruit for my fruit which is consumed early in the day ... veggies are steamed broccoli, asparagus, cauliflower, or spinach in my shakes. I don't add sauces or crap to my foods, usually just mustard.... I mean my diet is CLEAN, just need to figure out how much of what to eat. Can't forget the most important part - I even plateau while taking Clen. I just finished a 2 week cycle, (i do 2 on 2 off), starting my dose at 20mcg and increasing by 10 everyday until I get to the max of 120mcg. Even with that, I still cannot break this plateau of 160! grrrr

I am really hoping to get some feedback on what I am doing and any tips, suggestions, or guidance someone could give me would be greatly appreciated! I will be travling overseas in a few short months and to be honest, would like to have made a lot of progression by the end of April, and more importantly, progression to help keep me sane! I am busting my butt daily and results are not coming... it's disheartening, but not enough to make me quit. I want this more than anything.

Thanks again for reading, really looking forward to some suggestions!!

Hi There Blondee,

First off - congrats, AMAZING transformation. Many members, both male and female, will be inspired by your work.

Second - I am assuming you meant to start a new thread of your own vs. posting this in my thread. If you didn't, I recommend you do, because people should know your story, and you'll get help from lots of different members.

Finally - I'd suggest you 'go pink' - we have female only forums here with some great female members who are knowledgeable and helpful... I think you'd find a happy hope there. Let me know if you want this and i'll get it done for you!

[CookiesNCream]

Hi There Blondee,

First off - congrats, AMAZING transformation. Many members, both male and female, will be inspired by your work.

Second - I am assuming you meant to start a new thread of your own vs. posting this in my thread. If you didn't, I recommend you do, because people should know your story, and you'll get help from lots of different members.

Finally - I'd suggest you 'go pink' - we have female only forums here with some great female members who are knowledgeable and helpful... I think you'd find a happy hope there. Let me know if you want this and i'll get it done for you![/QUOTE]


Thank you so much for your kind words gbrice! I have not started my own thread so I will definitely be doing so and thanks for a push in the right direction as far as contacting the female members on this site... as knowledgeable as you men are on here (well, some of you lol), no one knows a woman's body better than a woman. I would like to "go pink", yes please and thank you!! thanks for such a prompt reply as well. take care!

[Bertuzzi]

Hey all,

So I'm fairly new to this site so bare with me The reason I joined is because my boyfriend has an account on here and the information he has acquired is amazing. he's So smart and dedicated to fitness that I decided instead of bugging him all the time, I'll just ask myself. So here goes ...

4 years ago I weighed 240 pounds. I had the worst diet, absolutely zero exercise and no knowledge about fitness or nutrition what so ever. I started working at Herbal Magic which is a Canadian Weight Loss company. I followed the program there and lost a total of 80 pounds in a year and a half. I have since then kept my weight off. My current weight is 164 and my goal weight is 135. Here's where the problem lays ...

Last December, due to a lot of stress, my weight dropped to 150, the lowest I'd ever been. I felt amazing, but still had a little bit to go. My diet was clean then, and it still is now. I did cardio 5 days a week as well as weight training. January of 2012 is when I started to gain some weight due to again, stress from personal issues, and because of what was going on, my diet got sloppy and training went to crap. I slowly crept back up into the 160's. Not happy at all.

My guy moved in with me at the end of May and tried to help me all he could. He would spend hours on these threads trying to find answers for my problems. He created an IF outline for me to follow. I implemented the IF program and stuck with it for 4 weeks and saw NO change. Weight would fluctuate, but would never budge below 160. Very discouraged, I gave up. I just "did my own thing" for a while. What I mean by that is no eating schedule, no weighing or measuring, eating more carbs than normal, reducing my exercise. Mentally, I needed a break from dieting as I have been dieting for the last 3 1/2 years.

January 1st, I committed myself ... again. God, just reading that makes me sound like a resolution-er, which i am not lol... but it's just a good day to keep track of as my starting point. So, since January 1st, I have fluctuated between 160.6-165. I do cardio 6 days a week (2 of those sessions are fasted). Most of the time it's steady pace cardio, so I know implementing HIIT will help. Something I am not consistent with is weights. I LOVE weight training but the time I can get to the gym it's so damn busy and I hate waiting for stuff that I end up just saying screw it & will do 45 mins of cardio. My diet is not dialed in either as I am unsure of what my body needs for fat loss. Here's my problem .. I can eat 1000 cals and not lose weight, I can eat 1800 cals and not lose weight either. This is what makes this difficult. Do i need to be consuming less than 1000 calories per day? gosh i hope not, I'd pass out lol. As well, I am unsure of the ratio's I should be eating. How much protein, how many servings of carbs. I have a pretty good idea of when to eat certain foods, like carbs in the am and post work out, limited dairy (0% fat plain greek yogurt is my dairy source), usually only do blueberries or grapefruit for my fruit which is consumed early in the day ... veggies are steamed broccoli, asparagus, cauliflower, or spinach in my shakes. I don't add sauces or crap to my foods, usually just mustard.... I mean my diet is CLEAN, just need to figure out how much of what to eat. Can't forget the most important part - I even plateau while taking Clen. I just finished a 2 week cycle, (i do 2 on 2 off), starting my dose at 20mcg and increasing by 10 everyday until I get to the max of 120mcg. Even with that, I still cannot break this plateau of 160! grrrr

I am really hoping to get some feedback on what I am doing and any tips, suggestions, or guidance someone could give me would be greatly appreciated! I will be travling overseas in a few short months and to be honest, would like to have made a lot of progression by the end of April, and more importantly, progression to help keep me sane! I am busting my butt daily and results are not coming... it's disheartening, but not enough to make me quit. I want this more than anything.

Thanks again for reading, really looking forward to some suggestions!!

Good for you on all your hard work.... amazing job!!

Just wanted to say welcome to the forum!!

[CookiesNCream]

Thanks for the welcome Bertuzzi and thank you very much on the acknowledgement!

[FMBY79]

I'm very interested in getting started with steriods however, my mind is in a whirlwind on what to take. I've been working out pretty consistently for 3 years and I'm wanting more results than what I'm getting. My diet consist of baked chicken, brown rice, eggs mostly without the yoke, tuna, a little fish and I usually mix one of the other with salad about 6 times a day. I'm 6 foot 200 lbs but I can't seem to lose that last 10lbs I want to lose. I have read up on steriods and I am very interested in starting a cycle but as I said my mind is in a whirlwind on what to take. My concerns are water retention and gynecomastia, man boobs. I don't care to be so massive that I can't wipe my own butt or touch the top of my head but I am interested in bulking, cutting and increasing strength. What would be a good suggestion for a first cycle? Does my diet sound right? Any info on the matter would be great!

[DRKside91]

hey FMNY79. ive been doin a lot of research an what not an just say ur post thought id just post this.. get as many opinions as possibly tho but i think the best first cycle to run would be Test e / an stack with something else.(like dbol- juust an example)
over all i heard test e is primarily the best for a first cycle.

Good luck