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

**slfmade** · 03-21-2012, 04:57 PM

FINALLY!!!! LOL - Well, I least we did a good job keeping GB's long bumped to the top!

**gbrice75** · 03-23-2012, 03:09 PM

Originally Posted by --->>405<<---

Hard to answer because I haven't read the Ultimate Diet 2.0 book. I know that at this point it's somewhat outdated however. However, being familiar with a lot of Lyle's principles and writings, I'm certain following the diet won't do you harm. Combining the 2 may be a great approach, but we'd need to see a specific plan to make sure it isn't haphazard and/or counter-productive.

will have it in my thread before the day is dun ill post in this one when i get it dun if u could drop by and take a look id appreciate it glad to see u btw.. sorry to hear of ur hiatus.. ive been logging here for 6 months and it seems most of the people that were here when i started are not here now ..

also how do u reply with specific quotes and leave other parts of peoples' posts out?? everytime i try it quotes the entire message they typed..

Looks like Slfmade already took care of you! Someday you'll figure out how I multi-quote a single post!

Originally Posted by --->>405<<---

also GB u say its outdated by now.. has he written anything lately that supersedes the diet??

Nothing that i'm aware of other than his articles, however I recall references (can't remember where atm) to certain flaws in Lyle's UD2.0 that he's acknowledged.

Originally Posted by --->>405<<---

ok its posted in my thread.. chek it out ..

I'll have a look asap!

Originally Posted by slfmade

Good to see you back on here Gbrice. I was wondering what had happened to you. The nutrition forum has been growing weaker in knowledge and stronger in stupidity since you left. LOL

Ugh!! We gotta try and keep this place the best nutrition forum on the web, which I do believe it is!

Originally Posted by slfmade

405 is doing a good job in your absence as he has a little more patience than I do.

Originally Posted by slfmade

Will you be stopping by every once in while during this "hiatus"....or is it a full blown "not gonna log on hiatus"?

I'm trying to work it out. As it is, i'm around about 1/10th the amount of time I used to be. I'm hoping to stick around but if I wind up leaving, it will be an indefinite (and complete) hiatus.

Originally Posted by slfmade

FINALLY!!!! LOL - Well, I least we did a good job keeping GB's long bumped to the top!

Thanks buddy, much appreciated! I've been talking to admin about getting this thread sticky'd (but still open to post in) - I think i'll remind him now.

AD · 03-26-2012, 09:20 PM

hey gb, your thread is stickied!

thanks for answering the questions in my thread. can i ask a follow-up question here?

for the purpose of boosting total protein intake to hit my daily requirements when i don't eat enough solid food, is a multi-protein blend or casein shake better that a whey shake? cos they are more balanced? or cos they are more slowly absorbed?

**gbrice75** · 03-27-2012, 08:19 AM

I thought I answered this already, but maybe it wasn't your thread. No problem in any event.

I like protein blends for everything, including PWO. I like to take advantage of several different amino profiles and absorption rates. Whey is very fast to absorb and assimilate, other than (arguably) PWO and/or first thing in the am, I find it pretty useless tbh.

AD · 03-28-2012, 04:05 AM

followed your advice and went shopping at gnc. saw something called pro complex by optimum nutrition. is that the correct one?

**kronik420** · 03-28-2012, 04:49 AM

whats the best thing to eat before going to bed that will fill you up ( i cant go to sleep when im hungry) ? p.s. im trying to cut atm

**gbrice75** · 03-28-2012, 08:09 AM

Originally Posted by asiandude

followed your advice and went shopping at gnc. saw something called pro complex by optimum nutrition. is that the correct one?

ON Pro Complex is what I like to use... I usually do a 50/50 split of ON Pro Complex and ON Casein.

Originally Posted by kronik420

whats the best thing to eat before going to bed that will fill you up ( i cant go to sleep when im hungry) ? p.s. im trying to cut atm

Beef always does a good job of making me feel satiated. I just find it annoying to have to heat up before bed, so I stick with my cottage cheese and protein 'lumpy pudding'.

**Ishallnocheatmyself** · 03-29-2012, 01:11 AM

Why are hips annoying as ****, how long will it take to lose the basterds?

**jpowell** · 03-29-2012, 04:41 PM

gb wadddup? been doing some searching. im down 60 lbs, but now im thinking bout bulking to get a lil mass. ive created a diet, and need your help. using the 40/40/20 split to start. but i was wondering shod i leve pro/carbs the same? or increase my carbs? i reli dont want to as im scared of the increase wod = fat gain. an im trynna do minimal fat gain. thanks

**daninho777** · 03-30-2012, 02:34 AM

Hey GB, you've probably already answered this but just wanted to know what your preferred method for working out maintenance calories is?

These last few years I've just been using 15 multiplied by total body weight (lb's) as a starting point and then when setting up a cutting diet I would have a 20-25% reduction form maintenance (500 cals approx) so roughly 10-12 cal/lb then as I go on I adjust this to what's happening with weight and body fat. I've only ever used a 40/40/20 diet for cutting which has given me results but I've given myself a lot of weeks to cut.

This time around I'm looking to drop fat a bit faster and go down to about 6% so it's a much more drastic cut. I'm thinking of going with carb cycling or some variation of keto (ckd most likely).

Based on this do you think I should be more detailed/thorough this time around when calculating and take into account lbm, energy expenditure etc or is my way good enough. My goal is to drop from 15% BF to about 6%-8% in under 10 weeks I'll be on cycle too.

AD · 03-30-2012, 07:52 AM

What do you think of frozen meat? Do you use them? Frozen beef, chicken breast, fish?

**gbrice75** · 03-30-2012, 10:58 AM

Originally Posted by Ishallnocheatmyself

Why are hips annoying as ****, how long will it take to lose the basterds?

Hips, as in bodyfat accumilated in that area? Keep in mind that you (like me) may have wide hips to begin with, bone structure wise. I'm pretty sure I was meant to bear children lmao!

Originally Posted by jpowell

gb wadddup? been doing some searching. im down 60 lbs, but now im thinking bout bulking to get a lil mass. ive created a diet, and need your help. using the 40/40/20 split to start. but i was wondering shod i leve pro/carbs the same? or increase my carbs? i reli dont want to as im scared of the increase wod = fat gain. an im trynna do minimal fat gain. thanks

First, congrats on being down 60lbs! What are your current stats?

Assuming you gain fat relatively easily (how did you get 60+ lbs. overweight to begin with?), traditional bulking will probably never be your thing, just as it isn't for me. I'd like to know what you constitute as a 'bulk'. Are you eating 40/40/20 every day? How much over maintenance are you planning to eat? Will you be doing cardio? What did your previous diet plan look like, and how long were you running it to achieve your current results?

Originally Posted by daninho777

Hey GB, you've probably already answered this but just wanted to know what your preferred method for working out maintenance calories is?

These last few years I've just been using 15 multiplied by total body weight (lb's) as a starting point and then when setting up a cutting diet I would have a 20-25% reduction form maintenance (500 cals approx) so roughly 10-12 cal/lb then as I go on I adjust this to what's happening with weight and body fat. I've only ever used a 40/40/20 diet for cutting which has given me results but I've given myself a lot of weeks to cut.

This time around I'm looking to drop fat a bit faster and go down to about 6% so it's a much more drastic cut. I'm thinking of going with carb cycling or some variation of keto (ckd most likely).

Based on this do you think I should be more detailed/thorough this time around when calculating and take into account lbm, energy expenditure etc or is my way good enough. My goal is to drop from 15% BF to about 6%-8% in under 10 weeks I'll be on cycle too.

First, I never figure out my maintenance by total body weight. I actually use this simple formula as well, to get a very rough starting point, except I calculate LBM x 15. Once you have your number, there are a ton of ways to go about it; percentage splits (e.g. 40/40/20), working each macro separetely (e.g. figure protein LBM x 1.5g, then fill in fats and carbs), etc. However, I am a firm believer in carb/calorie cycling, therefore it's a bit more complex. I have to figure out high, low, and moderate carb days. Generally, my protein and fats stay the same and only my carbs change. Obviously, my calories change by default.

I don't know that 15% down to 6-8% in under 10 weeks is terribly realistic, but all you can do is work towards that goal and know you did your absolute best in the end. What does your cycle look like? No matter what, yes - I think you'll need to start getting much more detailed if you want to get down into single digits.

Originally Posted by asiandude

What do you think of frozen meat? Do you use them? Frozen beef, chicken breast, fish?

Fresh is always best, quality wise, and organic fresh is even better. For fish, wild caught fresh is optimal. However, we all have busy lives and can't always do what's optimal, we need to do what's convenient but still 'acceptable'.

Generally, I buy fresh beef and chicken. If I don't use it all, I'll freeze it (for no more than a week) myself. I usually buy my fish frozen however (and unfortunately it's farm raised) due to convenience.

At the end of the day, these are of little importance where building muscle is concerned, and more notable with regards to clean eating and/or general health.

**daninho777** · 03-30-2012, 10:26 PM

Originally Posted by gbrice75

First, I never figure out my maintenance by total body weight. I actually use this simple formula as well, to get a very rough starting point, except I calculate LBM x 15. Once you have your number, there are a ton of ways to go about it; percentage splits (e.g. 40/40/20), working each macro separetely (e.g. figure protein LBM x 1.5g, then fill in fats and carbs), etc. However, I am a firm believer in carb/calorie cycling, therefore it's a bit more complex. I have to figure out high, low, and moderate carb days. Generally, my protein and fats stay the same and only my carbs change. Obviously, my calories change by default.

I don't know that 15% down to 6-8% in under 10 weeks is terribly realistic, but all you can do is work towards that goal and know you did your absolute best in the end. What does your cycle look like? No matter what, yes - I think you'll need to start getting much more detailed if you want to get down into single digits.

Sweet thanks, yeah I'll work my caloric needs by LBM and start setting up my diet from there. I'll start a thread when I got everything and get you to check it out if you can.

I'm gonna go with carb cycling, so how many grams of fat would you recommend per pound of LBM? and do you stay on a caloric deficit on the high carb day or add carbs until you hit maintenance?

Yeah I got to thinking about this last night and it's a bit ambitious so I'm going to get down to 12-13% before I start my cycle. I believe 15% is pushing it a bit for cycling anyway. Also Im not too worried about it, I'll try to achieve my goal but if I don't then I'll keep dieting for as long as it takes.

Cycle is:
1-4 Test Prop kickstart 100 mg eod
1-12 Test E 500 mg/wk
1-8 Var 80 mg ED
HCG 250 iu 2x/wk
Aromasin 10 mg eod
PCT
Clomid 100/100/50/50
Tamox 40/40/20/20
Might include either clen and t3 or clen and eca stack.

**gbrice75** · 04-01-2012, 04:27 PM

Originally Posted by jpowell

Thanks gb,

Yes I gain fat super easy, which is why I really wanna keep my carbs to a min and have higher fats. As I was told higher fats in my diet will help to rid of the last bit of body I have. Even though I have gotten down smaller, my current stats are 220 lbs, bf % 17, but im gonna check it today before my workout to be forsure. Height is 5’10”. I have been working with a team of trainers of the last year, and contract is coming to an end, not sure if I wana sign up again or just use the info provided to me on this site and them for free. But as far as diet goes, they never really figured it based on macros. Just trial and error, I had always saw results so they figured I was good to go.
Pretty much what im tryna do is gain a nice size and mass. As I have lose those pounds, I have lost some mass and strength. From reading the stickies, I figured I wod setup my program like this: tdee 3330, 5 meals aday. Splitting carbs into 3. 55.5 g pro, 111g carb, 15 g fat to start, nothing set in stone yet. No carbs for last 2 meals, and never no carbs and fats together. I planed on starting with 300 caloric surplus. I have been changing diets roughly about every 10-12 weeks where I seem to no notice any weight/fat loss.
Another question I had, was do u rec’d that I continue to just cut, and get down bf% to a lower number?
Lots of info here ino, but if anything is unclear please lemmo no.

Personally, I wouldn't even think of bulking at 17%. I'd drop bodyfat to at least 12% before even considering it. These days, I actually wouldn't start a 'bulk' over 10%.

Originally Posted by johnyz333

Thanks GB for answering my question on carb cycling. Now assuming my daily carb intake is approx 170gm, how many carbs should I be eating during the 3 moderate days, the 3 low days and then finally the high/replenish day?

That depends on your total calories and split of the other 2 macros. Too general a question and too many variables to give a simple answer to. I can't just tell you "eat this much" without delving into the plan in full. And that's what your thread is for!

Originally Posted by daninho777

Sweet thanks, yeah I'll work my caloric needs by LBM and start setting up my diet from there. I'll start a thread when I got everything and get you to check it out if you can.

I'm gonna go with carb cycling, so how many grams of fat would you recommend per pound of LBM? and do you stay on a caloric deficit on the high carb day or add carbs until you hit maintenance?

Yeah I got to thinking about this last night and it's a bit ambitious so I'm going to get down to 12-13% before I start my cycle. I believe 15% is pushing it a bit for cycling anyway. Also Im not too worried about it, I'll try to achieve my goal but if I don't then I'll keep dieting for as long as it takes.

Cycle is:
1-4 Test Prop kickstart 100 mg eod
1-12 Test E 500 mg/wk
1-8 Var 80 mg ED
HCG 250 iu 2x/wk
Aromasin 10 mg eod
PCT
Clomid 100/100/50/50
Tamox 40/40/20/20
Might include either clen and t3 or clen and eca stack.

Looks like you've done your due diligence over in the AAS section, cycle looks gtg, although personally i'd extend PCT by another week. That's just me.

I don't base fat on lbm, I simply go with protein and then 'fill in the blanks'. Let me know when you start that thread and i'll try to pop in and offer some help if I can.

AD · 03-30-2012, 11:04 AM

thanks mate, you're the best

**jpowell** · 03-30-2012, 11:24 AM

Thanks gb,

Yes I gain fat super easy, which is why I really wanna keep my carbs to a min and have higher fats. As I was told higher fats in my diet will help to rid of the last bit of body I have. Even though I have gotten down smaller, my current stats are 220 lbs, bf % 17, but im gonna check it today before my workout to be forsure. Height is 5’10”. I have been working with a team of trainers of the last year, and contract is coming to an end, not sure if I wana sign up again or just use the info provided to me on this site and them for free. But as far as diet goes, they never really figured it based on macros. Just trial and error, I had always saw results so they figured I was good to go.
Pretty much what im tryna do is gain a nice size and mass. As I have lose those pounds, I have lost some mass and strength. From reading the stickies, I figured I wod setup my program like this: tdee 3330, 5 meals aday. Splitting carbs into 3. 55.5 g pro, 111g carb, 15 g fat to start, nothing set in stone yet. No carbs for last 2 meals, and never no carbs and fats together. I planed on starting with 300 caloric surplus. I have been changing diets roughly about every 10-12 weeks where I seem to no notice any weight/fat loss.
Another question I had, was do u rec’d that I continue to just cut, and get down bf% to a lower number?
Lots of info here ino, but if anything is unclear please lemmo no.

**johnyz333** · 03-30-2012, 04:13 PM

Thanks GB for answering my question on carb cycling. Now assuming my daily carb intake is approx 170gm, how many carbs should I be eating during the 3 moderate days, the 3 low days and then finally the high/replenish day?

**johnyz333** · 04-01-2012, 04:40 PM

Total Calorie intake is 2300 cals, ratio is 50/30/20. Just thought I would also add the diet you assisted me with 6 weeks back is working a treat

Body fat is down, strength is up, LBM is same if not better. I can't thankyou enough mate.

**billyyb** · 04-01-2012, 09:23 PM

Hey Gbrice, just wondering what formula you use to calculate your caloric needs when trying to bulk(lean bulk ofcourse)? I used the HB formula and then added 500 calories so came out at around 3350 per day (I'm 18 yo, almost 19, 178cm and 74kg). Also wondering what macronutrient split you would use to reach this daily caloric need? I'm tossing up between 80g/200g/450g ( fat/pro/carbs), 70g/325g/325g/ or 100g/200g/400g. Would appreciate your advice/ opinion. Thanks mate.

**baseline_9** · 04-02-2012, 07:17 AM

Your views on this program/ approach....

It is basically a combo of UD2 and Leangains...

There is a 4 day depletion phase where workouts are designed for maximum depletion. Cardio will also be performed PWO to further deplete glycogen and oxidise mobilised fatty acids (mobilised during the workout). The die during this phase as basically Very low carb...

Then there is a 3 day 'Anabolic' phase where workouts are HIT with the goal being to stimulate growth. There will be no cardio PWO during this phase, cardio will only be performed in the AM where I am fasted and may be able to take advantage of the lower insulin levels...

Depletion phase

Sunday AM -Thursday AM

Diet

Target macros - 233p 50c 45f (fats may come out a little less than this)

IF meal schedule utilised to further extent low insulin phases....

Meal 1 - 1 chicken breast (aprox 8oz), broccoli, 3 fish caps

Meal 2 - 1 chicken breast (aprox 8oz), broccoli, 3 fish caps

Meal 3 - PWO - 60g Protein blend, 50g Oats

Meal 4 - 1 Chicken breast (aprox 8oz), 300g cottage cheese, 30g protein blend

Training

Sunday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC

Monday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC
Monday PM (fast broken)- Lower body depletion workout, followed by 45 mins of LIC

Tuesday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC
Tuesday PM (fast broken)- Upper body depletion workout, followed by 45 mins of LIC

Wednesday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC

Thursday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC

Anabolic phase

Thursday PM -Saturday PM

Diet

Target macros - 233p 325c 45f (fats may come out a little less than this)

IF meal schedule utilised to further extent low insulin phases....

Meal 1 - 1 chicken breast (aprox 8oz), 100g Brown Rice, broccoli, 3 fish caps

Meal 2 - 1 chicken breast (aprox 8oz), 100g Brown Rice, broccoli, 3 fish caps

Meal 3 - PWO - 60g Protein blend, 75g Oats

Meal 4 - 1 Chicken breast (aprox 8oz), 200g Brown Rice, 300g cottage cheese

Training

Thursday PM - Lower Body Hypertrophy type workout, HIT Style...

Friday AM - Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC
Friday PM - Upper Body Hypertrophy type workout, HIT Style

Saturday - No training

**PecBounce** · 04-02-2012, 01:42 PM

Stats:

190lbs

Would like to cut down for the summer. Have been on a bulk. Mait is 4200cals,400g carbs, 390g protein, 130g fat.

On my low carb days how many should I costume? What %?

Could I go

M-low carb
T-low carb
W-carb load
T-low carb
F-low
Sat-carb load-
Sun-low carb

What % carbs on carb load days?

**GirlyGymRat** · 04-02-2012, 09:15 PM

^^^ i do have loose skin now....LOL!

**gbrice75** · 04-04-2012, 11:27 AM

Originally Posted by johnyz333

Total Calorie intake is 2300 cals, ratio is 50/30/20. Just thought I would also add the diet you assisted me with 6 weeks back is working a treat

Body fat is down, strength is up, LBM is same if not better. I can't thankyou enough mate.

Awesome bro, very glad to hear it!!

Originally Posted by billyyb

Hey Gbrice, just wondering what formula you use to calculate your caloric needs when trying to bulk(lean bulk ofcourse)? I used the HB formula and then added 500 calories so came out at around 3350 per day (I'm 18 yo, almost 19, 178cm and 74kg). Also wondering what macronutrient split you would use to reach this daily caloric need? I'm tossing up between 80g/200g/450g ( fat/pro/carbs), 70g/325g/325g/ or 100g/200g/400g. Would appreciate your advice/ opinion. Thanks mate.

I don't use any of the formulas. I don't like them as IMO they always tend to come out way too high. The problem is that the activity multiplier is far too subjective. What I consider 'moderately active' and what other people do probably varies to a great degree.

I find that a very simple LBM x 15 = maintenance gives me a very good starting point to work from, albeit a very crude figure. I adjust up/down from there until the diet is dialed in.

I like your 1st macro split better than the second, but I personally would up the protein a bit and drop the fat. Say 65g/235/450g. When lean bulking, I like fat to be pretty low. HOWEVER - at 162lbs of total bodyweight, I think 3350 cals/day is too high for you. What is your current BF%? How tall are you in feet/inches, if you know?

Originally Posted by baseline_9

Your views on this program/ approach....

It is basically a combo of UD2 and Leangains...

Interesting. You're the second person in as many weeks that I see combining programs. 405 is/was working on a UD2/Stubborn Fat loss combo.

Originally Posted by baseline_9

There is a 4 day depletion phase where workouts are designed for maximum depletion. Cardio will also be performed PWO to further deplete glycogen and oxidise mobilised fatty acids (mobilised during the workout). The die during this phase as basically Very low carb...

Then there is a 3 day 'Anabolic' phase where workouts are HIT with the goal being to stimulate growth. There will be no cardio PWO during this phase, cardio will only be performed in the AM where I am fasted and may be able to take advantage of the lower insulin levels...

Depletion phase

Sunday AM -Thursday AM

Diet

Target macros - 233p 50c 45f (fats may come out a little less than this)

IF meal schedule utilised to further extent low insulin phases....

Meal 1 - 1 chicken breast (aprox 8oz), broccoli, 3 fish caps

Meal 2 - 1 chicken breast (aprox 8oz), broccoli, 3 fish caps

Meal 3 - PWO - 60g Protein blend, 50g Oats

Meal 4 - 1 Chicken breast (aprox 8oz), 300g cottage cheese, 30g protein blend

Training

Sunday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC

Monday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC
Monday PM (fast broken)- Lower body depletion workout, followed by 45 mins of LIC

Tuesday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC
Tuesday PM (fast broken)- Upper body depletion workout, followed by 45 mins of LIC

Wednesday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC

Thursday AM (during fast)- Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC

Anabolic phase

Thursday PM -Saturday PM

Diet

Target macros - 233p 325c 45f (fats may come out a little less than this)

IF meal schedule utilised to further extent low insulin phases....

Meal 1 - 1 chicken breast (aprox 8oz), 100g Brown Rice, broccoli, 3 fish caps

Meal 2 - 1 chicken breast (aprox 8oz), 100g Brown Rice, broccoli, 3 fish caps

Meal 3 - PWO - 60g Protein blend, 75g Oats

Meal 4 - 1 Chicken breast (aprox 8oz), 200g Brown Rice, 300g cottage cheese

Training

Thursday PM - Lower Body Hypertrophy type workout, HIT Style...

Friday AM - Cardio - 5 min warm up, 15 mins HIIT, 5 min break, 30 mins LIC
Friday PM - Upper Body Hypertrophy type workout, HIT Style

Saturday - No training

I think it's solid as hell. I'm glad to see you don't appear to be planning to do the massive carb load that UD2 specifies. Like me, you tend to put on bodyfat easier than others, and I think carb loading to the degree UD2 lays it out would be disasterous for guys like us. A moderate carb load as you're planning is perfect IMO. I'm very interested to see how this turns out.

Originally Posted by PecBounce

Stats:

190lbs

Would like to cut down for the summer. Have been on a bulk. Mait is 4200cals,400g carbs, 390g protein, 130g fat.

On my low carb days how many should I costume? What %?

Could I go

M-low carb
T-low carb
W-carb load
T-low carb
F-low
Sat-carb load-
Sun-low carb

What % carbs on carb load days?

What are the rest of your stats? Height? Age? BF%? Any pics?

I HIGHLY doubt your maintenance calories are 4200. That's higher than most people bulk with. I'll hold off on talking numbers until this is addressed, but personally I don't see the point of 2 low carb days and then a refeed. 2 days may not be enough to deplete glycogen, and that's the main goal of low/no carb days. This also depends a great deal on your routine and cardio.

**baseline_9** · 04-05-2012, 01:55 AM

Originally Posted by gbrice75

I think it's solid as hell. I'm glad to see you don't appear to be planning to do the massive carb load that UD2 specifies. Like me, you tend to put on bodyfat easier than others, and I think carb loading to the degree UD2 lays it out would be disasterous for guys like us. A moderate carb load as you're planning is perfect IMO. I'm very interested to see how this turns out.

FUK!

Now you have given it the ok I have to do it... LOL

In all seriousness I always need a little drive from someone to help me get where I want to go... So you saying its a go'er is a gd thing 4 me personally!

Not bigging myself up but I would be great if I had a trainer who was on my ass 24/7 because I would follow the plan 100%... My problem is I decide I wanna cut, come up with a plan, then change the plan, then question whether I wanna cut LMFAO

This year I WANT to be ripped for summer.... Once I get started, you can sure as hell bet that im gonna fukin smash it harder than ever b4.... Maybe I should get a thread going to log it.... Seems like any1 who starts one gets support and usually ends up doing well...

Hats off to 405.... He looks mint and I would love 2 look like that

**Back In Black** · 04-05-2012, 02:39 AM

Originally Posted by baseline_9

FUK!

Now you have given it the ok I have to do it... LOL

In all seriousness I always need a little drive from someone to help me get where I want to go... So you saying its a go'er is a gd thing 4 me personally!

Not bigging myself up but I would be great if I had a trainer who was on my ass 24/7 because I would follow the plan 100%... My problem is I decide I wanna cut, come up with a plan, then change the plan, then question whether I wanna cut LMFAO

This year I WANT to be ripped for summer.... Once I get started, you can sure as hell bet that im gonna fukin smash it harder than ever b4.... Maybe I should get a thread going to log it.... Seems like any1 who starts one gets support and usually ends up doing well...

Hats off to 405.... He looks mint and I would love 2 look like that

It's April already! Our 5 days of summer will be here in less than 12 weeks. Get cutting!

**RaginCajun** · 04-05-2012, 08:26 AM

Originally Posted by baseline_9

FUK!

Now you have given it the ok I have to do it... LOL

In all seriousness I always need a little drive from someone to help me get where I want to go... So you saying its a go'er is a gd thing 4 me personally!

Not bigging myself up but I would be great if I had a trainer who was on my ass 24/7 because I would follow the plan 100%... My problem is I decide I wanna cut, come up with a plan, then change the plan, then question whether I wanna cut LMFAO

This year I WANT to be ripped for summer.... Once I get started, you can sure as hell bet that im gonna fukin smash it harder than ever b4.... Maybe I should get a thread going to log it.... Seems like any1 who starts one gets support and usually ends up doing well...

Hats off to 405.... He looks mint and I would love 2 look like that

i love your plan that you posted above. i am thinking about running something similar to this and like you said, having a log makes all the difference. i have lost 20 lbs (196-176) since joining this site and getting leaner by the day. and yes 405 is a beast and his dedication shows

**GirlyGymRat** · 04-02-2012, 09:14 PM

Gbrice. You been in this "diet/exercise" game for a few years now. How long till the body gets it??? I have struggled with tummy roll all my life. After over a year of eating right, exercising consistently, I noticed that my stomach is flat. Someone told me it takes 3 whole years for the metabolism to change and the body to release the fat!?! What's your personal experience? what do you believe based on your knowledge? Thx!!

**Twin** · 04-04-2012, 02:30 AM

bro i been eating all nutritious foods with 1-2 cheat meals on the weekend on an off day.. its getting crazy. been spending alot of money on my diet too.. i been havin huge 14 oz tbone steaks every night, i feel like an animal. but i love it. all the nutrients make me feel good. and im about to hit 100lb dumbbell flat press for 3 sets of 3-5 very soon.... im at 95's now.... =] ... been seeeing good gains since i started to eat only nutrient foods... people used to tell me it doesnt matter what you eat as long as it fits your macros, but i abused that, and not much results from it.. so now im sick of that "if it fits your macros" bs and only eat foods with many nutrients in it....

the only bad things that i eat are like a little bit of jelly for my natty peanut butter on whole wheat bread sandwhich. or a little sugar that is in my instant oatmeal blueberry flavor... its crazy, when just a few months ago, i was using whey protein shakes as a main source of protein, when now sometimes i dont even have a whey protein shake.. because of my big tbone steak that i eat and chickenbreast for lunch and me chugging egg whites etc. i get 200G protein sometimes just from foods... (not everyday, but sometimes it happens)

but for some reason i am craving a bagel... but i dont want to waste a cheat meal on a bagel...

are there any types of bagels that i can get at the bagel store in the morning that have nutrients and are good for bodybuilding? (bulking)

or should i not visit the bagel store unless its a cheat meal?

in short:

Can bagels from a bagel store with cream cheese or butter or ?? (which) can be good for bodybuilding?-- does it have nutrients to aid in bodybuilding... because i am craving one but i dont want to waste a cheat meal on a damn bagel. id rather pig out on greasy fries and a big mac. etc.

**gbrice75** · 04-04-2012, 11:51 AM

Re: how long it takes the body to adjust to a new lifestyle - this is completely dependent on the individual. I can say with confidence that my body has yet to adjust completely. I still struggle with adding bodyfat vs. muscle mass simply because my body has become accustomed to doing so for many, many years. I have an inefficient metabolism, am insulin resistant, and have poor nutrient partitioning mechanics.

To a degree we can fix these issues. We can work to make our bodies more insulin sensitive and speed up our metabolism. There is no magic answer here, we simply have to keep on doing what we're doing - smart dieting and exercise. If nothing else, we are better now than we were before. All we can do is keep fighting to be better than yesterday.

Originally Posted by Twin

bro i been eating all nutritious foods with 1-2 cheat meals on the weekend on an off day.. its getting crazy. been spending alot of money on my diet too.. i been havin huge 14 oz tbone steaks every night, i feel like an animal. but i love it. all the nutrients make me feel good. and im about to hit 100lb dumbbell flat press for 3 sets of 3-5 very soon.... im at 95's now.... =] ... been seeeing good gains since i started to eat only nutrient foods... people used to tell me it doesnt matter what you eat as long as it fits your macros, but i abused that, and not much results from it.. so now im sick of that "if it fits your macros" bs and only eat foods with many nutrients in it....

Glad to hear this bro!!! Kind of debunks all that 'eat whatever you want and just hit your macros'. I give that advice when people are sweating bullets over eating pork loin vs. chicken breast. But no, you cannot eat ice cream and donuts and expect to have the same physique as somebody eating chicken and broccoli.

Originally Posted by Twin

the only bad things that i eat are like a little bit of jelly for my natty peanut butter on whole wheat bread sandwhich. or a little sugar that is in my instant oatmeal blueberry flavor... its crazy, when just a few months ago, i was using whey protein shakes as a main source of protein, when now sometimes i dont even have a whey protein shake.. because of my big tbone steak that i eat and chickenbreast for lunch and me chugging egg whites etc. i get 200G protein sometimes just from foods... (not everyday, but sometimes it happens)

Excellent!!! Aside from strength, how are you looking? Bigger muscles? How about bodyfat?

Originally Posted by Twin

but for some reason i am craving a bagel... but i dont want to waste a cheat meal on a bagel...

are there any types of bagels that i can get at the bagel store in the morning that have nutrients and are good for bodybuilding? (bulking)

or should i not visit the bagel store unless its a cheat meal?

Well, you're already having PB and Jelly on bread, instant (sugar filled) oatmeal, so why the concern over a bagel? It's no worse than what you're already eating tbh. That said, a whole wheat bagel would be your best bet, although the differences are negligible since they still use enriched wheat flour, etc - nothing wholesome about it.

Originally Posted by Twin

in short:

Can bagels from a bagel store with cream cheese or butter or ?? (which) can be good for bodybuilding?-- does it have nutrients to aid in bodybuilding... because i am craving one but i dont want to waste a cheat meal on a damn bagel. id rather pig out on greasy fries and a big mac. etc.

Nutrients - not really. Carbs - yes. So can it aid in bodybuilding? Fit it into your carb macro, and the answer is yes. Just realize this isn't considered typical bodybuilding food, nor is it clean eating. But if you can fit it into your macros - and you're not getting fat - then I say enjoy the gotdamn bagel!!

**billyyb** · 04-04-2012, 07:33 PM

I was thinking the exact same thing, 3350 sounds a bit excessive to me. That's why I was reluctant to start before getting your opinion haha. Yeah, I'm 5'10 and I've never had a bf % test, but I'd estimate I'm about 12%, as my abdominals are visible and I've always had relatively low bf. So would LBM have me at about 2130 cals a day for maintenance? Then start off with adding 500 cals to that? This number sounds alot more reasonable. Cheers mate.

**Twin** · 04-04-2012, 10:14 PM

my bodyfat came back . but that was when i started eating very unclean for alot of my meals.

heres a current pic of me tho. seems like my arms grew. and i looked under my triceps and it has little dots/areas. im guessing a stretch mark. im hoping its not fapceps though. hopefully my arm size stays when i melt away all the bodyfat again over the summer...

i plan on keeping on my bulk till mid june... then will go on a 2-3 month cut.

and oo i didnt know jelly or a little sugar in that instant oatmeal was that bad, since it was a small fraction. i guess ill stick to just natty peanut butter sandwhiches. and plain instant oatmeal with cinnamon . ( i just cant eat oats, taste so dry and nasty, unless i blend it... )

also, so you think whole wheat bagel with cream cheese is ok right? the cream cheese aint bad?

and how about white potatoes? are they ok? because i like them too lol

**billyyb** · 04-05-2012, 11:47 PM

All good.

Age- 18 (19 in 2 months)
Height- 5'10
Weight- 163lb
Bf- 12%

**Twin** · 04-07-2012, 11:09 PM

Ha. thanks bro and yea i ll get a shirtless pic up soon. i should have taken a pic today. i had a very nice pump after my chest/arms hypertrophy.. ..

fail to prepare... then plan to fail is my new motto...

lil midnight snack!!!

i season my steaks the week before while raw. and i put it in the freezer. then i just take it out for 2-3 hours in water. and put it in the oven on broil for dinner every night.. with white potato or my brown rice.... and broccoli..

and yea i want to cut but i just want to accomplish some strength goals of mine before i do that. also i like feeling big.

**RaginCajun** · 04-12-2012, 11:40 AM

hey GB, with all the carb cycling talk, would it be the same if one would keep moderate to low carbs throughout the week instead of the no, low, mod, and high (refeed). or, is it more about depleting the body/muscles of glycogen thus causing insulin to carry more glucose in the muscle when 'refeeding' because one is so depleted? if it is all about numbers, then would the first statement be correct? what i am saying is, if one eats 1,000g carbs for a week by keeping the same carb intake everyday, would it be the same as taking in 1,000g carbs in different intervals throught the week (0g, 50g, 100g 200g). kind of confused on this somewhat and trying to see if there is a difference.

**gbrice75** · 04-12-2012, 12:17 PM

Damn Twin, good stuff!!! Not sure I like the quick 'defrost in water' for beef, i'd take it out a day or 2 prior and let it come to temp in the fridge, but no biggie as long as you're not getting sick.

Originally Posted by 00ragincajun00

hey GB, with all the carb cycling talk, would it be the same if one would keep moderate to low carbs throughout the week instead of the no, low, mod, and high (refeed). or, is it more about depleting the body/muscles of glycogen thus causing insulin to carry more glucose in the muscle when 'refeeding' because one is so depleted? if it is all about numbers, then would the first statement be correct? what i am saying is, if one eats 1,000g carbs for a week by keeping the same carb intake everyday, would it be the same as taking in 1,000g carbs in different intervals throught the week (0g, 50g, 100g 200g). kind of confused on this somewhat and trying to see if there is a difference.

The bold, kind of. Depelting glycogen stores forces the body to burn fat for fuel. The body generally uses fuel in this order (this is a crude and oversimplified example):

glucose > glycogen > dietary fat/body fat > dietary protein > muscle protein (i.e. LBM).

As you can imagine when we carb cycle, on low/no carb days we are keeping insulin supressed by not elevating blood glucose. This, over time, will cause the cells to become more insulin sensitive. The refeed is to restore glycogen and allow us to work out with intensity. Also, by default, this gives your body the 'jolt' it needs so you don't wind up in a metabolic slump, assuming calories would also be low on a continuous low-carb diet.

**Fatburgler** · 04-14-2012, 11:18 PM

GB any help will be greatly appreciated. Been getting beat up lately cause I didn't grasp posting edicuit so I hope I get this right. Info: want to get cut immediate goal 10-12% bf
41 yrs old
5 10
197
~ 16 %bf
Running prop, tren a, 100 mg eod. Dex .5 eod

Major issue is shift work. 7-7 rotating days and nights. Example 3 on days 3 off then nights. Have been using IF lean gains cause it allows me to at least maintain a consistent feeding schedule. Feel like I'm holding on to bf and not sure if the lack of sleep is the culprit or the diet.

Pre wo 10 g BCAA (fasted lifting and cardio when working nights)
Pwo 25 g whey 3 pcs whole wheat toast plain

Meal 1 3 egg whites 3 whole eggs
1 cup beans
Spinach

Meal 2 8 oz chic breast, 1 cup beans
Salad w 2 tbls olive oil

Meal 3 same as 2

Meal 4 cassein 30 g 3/4 cup liquid egg white with low fat feta

Any help would be huge

**Dr Pepper** · 04-16-2012, 04:19 AM

GB, whats happening mate? This thread is killing it! Great job!

Hey I'm righting a diet for my girlfriend. What do u think is a goo amount of meals per day? Just so I know how many to break it up between.

Thanks mate

**gbrice75** · 04-16-2012, 04:35 PM