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

[paddy155]

Hi Nark. I was would like you to give me some answers to a few questions that I have. I don't know if you remember but I asked for your advice last year concerning a bulking diet. My advice from you was that my bodyfat was to high and that I should get it down to -10% before I even start to bulk. I have never forgotten that advice. Since then I have unfortunatily stopped trainning for a number of reasons (none health related) and now I feel like the time is right to get back into the swing of things. I will not be doing this alone. I will be trying to pass on your advice to my partner aswell. A few of the questions I have is as follows-

1. What is the correct formula to use to work out maintenance calories for someone with high bodyfat who wants cut ?

2. If I know my maintenance calories,by how much should I drop them by to begin with ?

3. Is the aim of dieting to drop maintenance calories and maintain this until bodyfat begins to decrease and then when you stop losing bodyfat drop calories again until weight drops and then continue this process until target is met ?

4. What hould the heart rate of a 23 year old female and a 27 y/o male be when doing cardio in order to burn fat but minimize muscle loss ?

5. How long should cardio last for the two above daily ?

Thanks for your time. Within the next couple of days I should be able to get our height,weight and bodyfat checked for us to work out our maintenance calories and then we can begin to work on our diet . Thanks again.

[Narkissos]

Hi Nark. I was would like you to give me some answers to a few questions that I have. I don't know if you remember but I asked for your advice last year concerning a bulking diet. My advice from you was that my bodyfat was to high and that I should get it down to -10% before I even start to bulk. I have never forgotten that advice. Since then I have unfortunatily stopped trainning for a number of reasons (none health related) and now I feel like the time is right to get back into the swing of things. I will not be doing this alone. I will be trying to pass on your advice to my partner aswell. A few of the questions I have is as follows

Hey buddy.

Sorry to hear about your lay-off.

1. What is the correct formula to use to work out maintenance calories for someone with high bodyfat who wants cut ?

Katch-McArdle formula (BMR based on lean body weight)

...assuming you've had your body composition tested and you know your lean body mass.

BMR = 370 + (21.6 X lean mass in kg)

TDEE = BMR multiplied BMR by the activity multiplier:

2. If I know my maintenance calories,by how much should I drop them by to begin with ?

Ingest calories @ your BMR, as opposed to your TDEE.

i.e.

If your LBM is 200 lbs...then your BMR = 2333 kcals.

If your activity = moderate, then your TDEE = 3600 kcals

Personally, I'd suggest eating @ your BMR for fat-loss... using your TDEE as your re-feed kcal intake.

3. Is the aim of dieting to drop maintenance calories and maintain this until bodyfat begins to decrease and then when you stop losing bodyfat drop calories again until weight drops and then continue this process until target is met ?

No.

Constantly going lower and lower is a self-limiting approach.

Eventually you'll reach a point where you can go no longer... Eventually your metabolism will adapt.

Eventually your 'low' will elicit no fat-loss.

4. What hould the heart rate of a 23 year old female and a 27 y/o male be when doing cardio in order to burn fat but minimize muscle loss ?

Ignore your heart rate and have her go by perceived exertion.

Numbers really do not tell the whole story.

Furthermore, lose the fixation on 'muscle-loss'.

It really isn't easy to piss muscle away during cardio.

The boards are full of misinformation where this and many other issues are concerned.

5. How long should cardio last for the two above daily ?

I really couldn't say.

I have no idea how fit said individuals are... how overweight they are (if they are) overweight.

You didn't say if you were doing PWO-cardio, fasted-state cardio, or cardio during the day.

Add details man!

Thanks for your time. Within the next couple of days I should be able to get our height,weight and bodyfat checked for us to work out our maintenance calories and then we can begin to work on our diet . Thanks again.

np mate.

-CNS

[paddy155]

Thanks for the help mate. I was wondering if you could clear a few points for me. I have just read an article that Pinnacle posted a while back about carb cycling. The article was written by Twin Peaks. I found it a very intresting read and I think it is something that I would enjoy trying in order to cut. I have read it over and over but have a few questions I need clearing up.

1. In the diet I will be consuming minimum of 1g of protein per lb of bodyweight in each of my meals. Is this based on lean bodyweight or total bodyweight in general ?

2. A part of the article said "keep daily ratios consistent,as each meal will require more food ". I was a little unsure of what was meant here.

3. Can I still do my cardio first thing am on an empty stomach when carb cycling ?

4. Which is the best way to rotate the days when trying to cut ? I know it will probally depend on how my body reacts but I was think ofit being like so, Mon - high carb, Tue - low, Wed - no, Thur - high, Fri - low, Sat - no carbs and so on.

Thanks bud.

p.S Was on a cruise earlier this year and spend two days in barbados. Lovely place. Met a guy on the ship from barbados that I became friends with. His name was Denton. He was a hair dresser. Quite a big lad. You don't happen to know him ?

[Narkissos]

Thanks for the help mate. I was wondering if you could clear a few points for me. I have just read an article that Pinnacle posted a while back about carb cycling. The article was written by Twin Peaks. I found it a very intresting read and I think it is something that I would enjoy trying in order to cut.

Could you link to it here for reference?

I'm sure some of the guys who haven't read it, would like to.

I have read it over and over but have a few questions I need clearing up.

I'll try to do just that.

1. In the diet I will be consuming minimum of 1g of protein per lb of bodyweight in each of my meals. Is this based on lean bodyweight or total bodyweight in general ?

I can't attest to twinpeak's rationale... because I know it'll probably go against my own. (re: the community's fixation on uberhigh protein intake v.s. my own thoughts)

Personally I go with 1 gr per lb of LBM.

I'd suggest you go with 1 gr per lb of bodyweight however... as this gives you more leeway... particularly if you carb cycle to an extreme.

e.g. I sometimes have my clients carb cycle tru: high; medium; 'low'; very-low; no-carb.

This isn't a typical carb-cycle however, so higher protein intake + supplemental fats (the latter of which I cycle as well) become necessary.

Anyway, I've digressed.

Go with 1 gr per lb of bodyweight if you're doing an extreme carb-cycle.

2. A part of the article said "keep daily ratios consistent,as each meal will require more food ". I was a little unsure of what was meant here.

Link me to the article.

I'd prefer not to try to relay his intent via the analysis of one line.

Thanks.

3. Can I still do my cardio first thing am on an empty stomach when carb cycling ?

You can.

However, you'd know that I don't truly believe in fasted cardio.

I don't see an issue however.

You're doing steady-state I assume?

4. Which is the best way to rotate the days when trying to cut ? I know it will probally depend on how my body reacts but I was think ofit being like so, Mon - high carb, Tue - low, Wed - no, Thur - high, Fri - low, Sat - no carbs and so on.

Place the high days the day before your heaviest work outs.

Place the medium days that day of your heaviest work outs.

Sprinkle low and no-carb days in between.

Or.. you can pyramid down tru-out the week.

We tend to overcomplicate things in the beginning... when there is no need to.

btw: I'd suggest that you carb deplete prior to starting carb cycling.

Thanks bud.

np mate.

p.S Was on a cruise earlier this year and spend two days in barbados. Lovely place. Met a guy on the ship from barbados that I became friends with. His name was Denton. He was a hair dresser. Quite a big lad. You don't happen to know him ?

Not personally.

Would you like to get in contact with him?

-CNS

[peachfuzz]

couple more quick questions for you. i need to write them down as they come. i mean to ask you and then i forget them.

-digestive enzymes. do you recommend them? if so which ones in paticular

-PH balance. gimmick? (relating to alkaline and acidic foods)

-heavy metals. aside from chelation therapy, anything you can recommend to reduce build up? i eat at least 2 cans of albacore a day. should i be concerned with this?

thanks for taking time out to answer my questions. your knowledge is unrivaled.

[Narkissos]

couple more quick questions for you. i need to write them down as they come. i mean to ask you and then i forget them.

-digestive enzymes. do you recommend them? if so which ones in paticular

http://forums.steroid.com/showpost.p...&postcount=610

The bodybuilding style of eating isn't easy on the body...so yes, I suggest digestive enzymes.

A full-spectrum formula couldn't hurt.

Personally, I have issues with protein, so I use bromelaine more or less year-round.

-PH balance. gimmick? (relating to alkaline and acidic foods)

John Beradi?

Honestly I'm a bit torn. It has merit. At the very least the style of eating makes people more conscious of their food combinations.

Personally I'm aware of the acid/alkaline environment when putting together my meals... but I've consciously calculated the PRAL score from meal to meal.

There's a discussion running on my forum about just this topic actually.

-heavy metals. aside from chelation therapy, anything you can recommend to reduce build up?

Bentonite clay + psyllium husk detox.

i eat at least 2 cans of albacore a day. should i be concerned with this?

Personally.. I don't think so.

I consume a LOT more than you do...and have for years.

thanks for taking time out to answer my questions. your knowledge is unrivaled.

No problem mate.

I've got to apologize for the delayed response.

My clients take precedence...so I check in when I get an email prompt about this thread.

It's 3:04 a.m. here.. So I think I'm heading to bed now.

Feel free to post up your questions.

I WILL get the email prompt(s).

-CNS

[peachfuzz]

http://forums.steroid.com/showpost.p...&postcount=610

The bodybuilding style of eating isn't easy on the body...so yes, I suggest digestive enzymes.

A full-spectrum formula couldn't hurt.

Personally, I have issues with protein, so I use bromelaine more or less year-round.

looks like these will be a regular addition to my meals...

John Beradi?

Honestly I'm a bit torn. It has merit. At the very least the style of eating makes people more conscious of their food combinations.

Personally I'm aware of the acid/alkaline environment when putting together my meals... but I've consciously calculated the PRAL score from meal to meal.

There's a discussion running on my forum about just this topic actually.

something called kangen water is gaining popularity recently. youtube has some videos on it. this water is run through ionizers and the alkaline water is drank and is supposed to have a plethora of benefits and the acidic water is used for everything from treating psoriasis to sterilizing hospitals over in japan.

personally i dont feel the bodies ph fluctuates to any considerable degree. we have a great deal of mechanisms for regulating ph as well as buffers contained in blood. i havnt looked into this extensively yet just wondering your initial thoughts.

ill check out the thread.

Bentonite clay + psyllium husk detox.



Personally.. I don't think so.

I consume a LOT more than you do...and have for years.

Dr. Schulze?

My impression was that Bentonite was a scam. that the only thing being "cleansed" from the colon was the bentonite being ingested. and that build up does not occur inside the colon. could you elaborate a little further as to how it aids? as this is a common debate i have with friends.

No problem mate.

I've got to apologize for the delayed response.

My clients take precedence...so I check in when I get an email prompt about this thread.

It's 3:04 a.m. here.. So I think I'm heading to bed now.

Feel free to post up your questions.

I WILL get the email prompt(s).

-CNS

as they should. once again thanks for taking time out to answer.

[Narkissos]

looks like these will be a regular addition to my meals...

As they well should be.

something called kangen water is gaining popularity recently. youtube has some videos on it. this water is run through ionizers and the alkaline water is drank and is supposed to have a plethora of benefits and the acidic water is used for everything from treating psoriasis to sterilizing hospitals over in japan.

Personally I think this is fad... Only time will tell.

personally i dont feel the bodies ph fluctuates to any considerable degree. we have a great deal of mechanisms for regulating ph as well as buffers contained in blood. i havnt looked into this extensively yet just wondering your initial thoughts.

We do have a number mechanisms for a lot of actions... However, the way we were designed (or how we evolved) bears no relevance in today's world.

We weren't meant to spend 8+ hours sitting on our butts at a desk... followed by 4+ hours laying on our backs watching a glowing box... piling in a week's worth of calories each night.

However, for many, this is our existence.

Numerous systems exist... but, due to our lifestyles and environment, they need assistance.

e.g. the simple act of elimination.

Most simply don't eat enough fiber... ergo, elimination needs to be bolstered with fiber, probiotics... etc.

ill check out the thread.

Cool

My impression was that Bentonite was a scam. that the only thing being "cleansed" from the colon was the bentonite being ingested. and that build up does not occur inside the colon. could you elaborate a little further as to how it aids? as this is a common debate i have with friends.

IMO, bentonite falls in the same vein as charcoal.

It absorbs as it goes along.

IMO... psyllium scrapes, while bentonite acts as a supplementary carrier... thus facilitating absolute elimination.

This is just an opinion however.

as they should. once again thanks for taking time out to answer.

Never a problem buddy.

-CNS

[sixslow]

hey , I currently weigh 155 Lb's and im 5"11 and dont know what percent body fat but im guessing high.
My goal is to soon take some AS (either winny or anstrol, maybe something else if you have any advice) and to cut my fat/gain muscle without looking too bulky but i do want to be ******/big (if that makes sense)
heres my diet now as of 2 weeks ago:

mon-fri: breakfast Egg whites + 2 pieces of whole grain toast + coffee + 16oz of water
3hrs: protein shake
lunch: generally a can of tuna on whole grain bread, I have a really healthy cereal for carbs/fiber it comes in two biscuts i only eat one that equals out to 67 calories
3hrsrotein shake
dinner:turkey sandhiwch/chick sandwhich something with lean meat + veggies

and then on weekends I eat whatever and drink at partys

20yrold
i want the same body as brad pitts from fight club and i am prepared to stop drinking on the weekends

[J-Roc]

hey , I currently weigh 155 Lb's and im 5"11 and dont know what percent body fat but im guessing high.
My goal is to soon take some AS (either winny or anstrol, maybe something else if you have any advice) and to cut my fat/gain muscle without looking too bulky but i do want to be ******/big (if that makes sense)
heres my diet now as of 2 weeks ago:

mon-fri: breakfast Egg whites + 2 pieces of whole grain toast + coffee + 16oz of water
3hrs: protein shake
lunch: generally a can of tuna on whole grain bread, I have a really healthy cereal for carbs/fiber it comes in two biscuts i only eat one that equals out to 67 calories
3hrsrotein shake
dinner:turkey sandhiwch/chick sandwhich something with lean meat + veggies

and then on weekends I eat whatever and drink at partys

20yrold
i want the same body as brad pitts from fight club and i am prepared to stop drinking on the weekends

Proper diet + solid training program = Brad Pitt Fight Club physique
AS + poor diet + ??? training = Disappointment

Maybe I'm wrong... but I can't picture someone at 5'11" 155lbs. with high BF%. I mean, you may not be super cut but those are similar stats from where I started and I'm a pure ectomorph...

Anyway, how long have you been training? You mentioned nothing about that so I'm going to assume you aren't. So why introduce AS at this stage? You'd be surprised what you can achieve by following a well planned diet and solid training program.

Figure out your macros and design a meal plan around them. The way you listed your diet you're going at it totally blind. AS won't help you on that diet.

And know that achieving the Brad Pitt Fight Club physique is TOTALLY attainable without AS, and so much dependent on a proper diet. I think AS would be a total waste based on what you're currently doing.

Hit the stickied diet threads in this forum, they'll help you tremendously.

[Narkissos]

Maybe I'm wrong... but I can't picture someone at 5'11" 155lbs. with high BF%. I mean, you may not be super cut but those are similar stats from where I started and I'm a pure ectomorph...

I can.

We call those guys 'college kids'.

And know that achieving the Brad Pitt Fight Club physique is TOTALLY attainable without AS, and so much dependent on a proper diet. I think AS would be a total waste based on what you're currently doing.

Hit the stickied diet threads in this forum, they'll help you tremendously.

Agreed.

-CNS

[Narkissos]

hey , I currently weigh 155 Lb's and im 5"11 and dont know what percent body fat but im guessing high.

It would be in your interest to:

a. post pics. A front, side, and two profiles. If privacy is a concern, then black your face out in a photo editor program.

b. Get your bodyfat percentage tested.

My goal is to soon take some AS (either winny or anstrol, maybe something else if you have any advice) and to cut my fat/gain muscle without looking too bulky but i do want to be ******/big (if that makes sense)

Ditch the thought of AAS. You're not in a place where it'd be feasible... in the least.

heres my diet now as of 2 weeks ago:

mon-fri: breakfast Egg whites + 2 pieces of whole grain toast + coffee + 16oz of water

How many egg whites?

3hrs: protein shake

How many scoops of protein? What else is in this 'protein shake'?

lunch: generally a can of tuna on whole grain bread, I have a really healthy cereal for carbs/fiber it comes in two biscuts i only eat one that equals out to 67 calories

Vague.

3hrsrotein shake

See previous statements.

dinner:turkey sandhiwch/chick sandwhich something with lean meat + veggies

Vague.

and then on weekends I eat whatever and drink at partys

...no comment.

20yrold
i want the same body as brad pitts from fight club and i am prepared to stop drinking on the weekends

The only good thing I can say about your approach is that at least you're eating at regular intervals tru-out the day apparently.

However... there isn't much else I can say.

You need to work out the protein/carb/fat intake of each meal so we can tell you what you need to be eating to make your goals.

Brad Pitt's fight club look was lean as hell.

You're not going to get that by half-assing your diet and boozing weekly.

Not at your level of lean body mass that is.

-CNS

[sixslow]

ive been training solidly for 2 weeks now (lol) and before this ive always just gone to the gym 1-2 a week for years which is basically nothing because i never knew how to workout till i talked to a guy at nutrition zone and now i am working out right and doing an hour of cardio,

i dont have extreme BF but i just dont have a sixpack i have a beer belly for sure and im trying to get my proper diet together just a little stuck right now and i watched all the vids on the stickied forum actually just posted a thread with my new diet.

btw im a endomorph

[J-Roc]

now i am working out right and doing an hour of cardio,

i dont have extreme BF but i just dont have a sixpack i have a beer belly for sure and im trying to get my proper diet together just a little stuck right now and i watched all the vids on the stickied forum actually just posted a thread with my new diet.

Good stuff. Keep up the training and get your diet together. You'll get some good feedback if you posted it.

Just realize AS is an EXTRA and only effective with an already proper diet/training program. So get that in order first.

Oh ya, and "eating whatever and drinking on weekends" has gotta stop.

[chris1]

i dont take steroids i am just looking for a good diet ti go along with my training. i am 21 5ft10" and weigh 158 pounds. hav got a bit of a belly no matter how many sit ups a do it wont budge. would lik to bulk up a bit but a dont think a can do that with out it goin to my belly. can u help me please

[Narkissos]

i dont take steroids i am just looking for a good diet ti go along with my training. i am 21 5ft10" and weigh 158 pounds. hav got a bit of a belly no matter how many sit ups a do it wont budge. would lik to bulk up a bit but a dont think a can do that with out it goin to my belly. can u help me please

http://forums.steroid.com/showthread.php?t=75729
http://forums.steroid.com/showthread.php?t=113010

-CNS

[eatrainrest]

hey nark, i know you are a favorite of higher carbs in your posts... but what is the necessity of carbs after your PWO PPWO meals? unless its restoring muscle glycogen i dont see the point.. but maybe there is a formula to tell?

[Narkissos]

hey nark, i know you are a favorite of higher carbs in your posts... but what is the necessity of carbs after your PWO PPWO meals? unless its restoring muscle glycogen i dont see the point.. but maybe there is a formula to tell?

In the same manner that protein synthesis isn't restricted to isolated times during the day, restoring muscle glycogen isn't restricted to PWO.

It is a continuous process.

-CNS

[eatrainrest]

In the same manner that protein synthesis isn't restricted to isolated times during the day, restoring muscle glycogen isn't restricted to PWO.

It is a continuous process.

-CNS

yes i know that its a continuous process of restoration but is there a formula or way to find out how many carbs you are actually utilizing toward restoring muscle glycogen?

[Narkissos]

yes i know that its a continuous process of restoration but is there a formula or way to find out how many carbs you are actually utilizing toward restoring muscle glycogen?

A formula applicable to our purpose? No.

Glycogen restoration formulae are based on endurance athletes... as well as guys who train hard multiple times daily.

The latter may apply to competitive bodybuilders such as myself and clients... but not to the average forum member.

It would be advisable (and has been advised on this thread) that one simply calculate your daily carb requirement, based on one's LBM and level activity... and that one spread said intake over the course of the day.

A competitive bodybuilder could further tweak this by reviewing his 'fullness' tru-out the day.

Based on the look, he'd know whether to increase his intake, maintain it, or cease (for that day).

-CNS

[chris1]

i am 21 158 ounds bein working out for a year started taking animal stack to c if they help and just got pro max whey-protean and was wondering if u could gve me a good diet to bulk a bit but lose fat at ma belly no matter the sit upa do it wont shift. if u dont mind need to knw the rite stuff to eat and hw much protean to take asweel.normaly only hav bout 1200 calories a day a need help please

[Narkissos]

i am 21 158 ounds bein working out for a year started taking animal stack to c if they help and just got pro max whey-protean and was wondering if u could gve me a good diet to bulk a bit but lose fat at ma belly no matter the sit upa do it wont shift. if u dont mind need to knw the rite stuff to eat and hw much protean to take asweel.normaly only hav bout 1200 calories a day a need help please

I already responded your to question.

Read the threads provided.

http://forums.steroid.com/showthread.php?t=75729
http://forums.steroid.com/showthread.php?t=113010

-CNS

[chris1]

sorry could not find the last post but fanx for the info

[YoungGunsNY]

wow.

I almost can't believe that this is a real story.

I won't/can't flame you though.

I'm glad you decided not to try yet another cycle.

^^^well im in america, and gears illegal, but i hung around with older kids @ 15,16 and got it with them...there are stories far worse than mine, but past is past...sadly.........



Very active?

Describe you average day, and week.

^^^i work in a meat warehouse and stack 80 pound boxes left and right, plus i use a walker machine to transport pallets - monday-friday.. saturday ill play handball (american) or football once in awhile

Your diet is all over the place mate.

Huge gobs of protein in some meals... barely any in others.

Same with the fat.

I am truly curious as to what your previous 'diets' looked like.

Do you have any saved?

^^uhm.. diet was never strict.. jus always a regimen of eating 5-7 meals a day, with eggs&egg whites, grilled chicken wraps, muscle milks, mothers cooked dinners



Holy supplement overload batman!

^^ well im only takin multi-vitamins(animal stack), fish oil, glucostamine&choniditrin or watevr it is
i figured if i aint juicin i might as well do many supplements, and i stuck with mri brand stuff...



total duration?

^^cardio 25-30mins

13-17% is a huge range.

I'd suggest you get it tested... and/or post pics.

^^pics will follow this post



Ignore your gym's PT.

Get those pics up.

-CNS

thanks again! pics will follwo

[YoungGunsNY]

^^personal favorite



mind you these pics were taken a monday after a full week of cheating my diet b/c i was on vacation......

[Narkissos]

Imma bump this for a couple more questions, before I tackle yours.

Please bear with me.

Thanks.

[tembe]

Hey Narkissos,

wondering if you could help me out with this bulking diet,

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1.5 cup oatmeal

50g protein / 70g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 50g Dextrose / 50g Maltodextrin

50g protein / 100g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

200gm steak, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Casein Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat

Meal 9: 3:00AM (wake up to piss)

2 Scoops of Casein Protein
30g protein

That turns into approximately 450 grams protein, 270 grams Carbs, and 90 grams of fat. This is roughly 3600 calories

Taking 500 mg Test E (10 weeks) and 40mg Dbol (4 weeks)

[Narkissos]

Hey Narkissos,

wondering if you could help me out with this bulking diet,

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1.5 cup oatmeal

50g protein / 70g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 50g Dextrose / 50g Maltodextrin

50g protein / 100g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

200gm steak, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Casein Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat

Meal 9: 3:00AM (wake up to piss)

2 Scoops of Casein Protein
30g protein

That turns into approximately 450 grams protein, 270 grams Carbs, and 90 grams of fat. This is roughly 3600 calories

Taking 500 mg Test E (10 weeks) and 40mg Dbol (4 weeks)

What are *your* stats buddy?

[tembe]

Age - 21

Weight - 185 pounds

Training exp - 4 years

Goal - 210 pounds

[Narkissos]

Age - 21

Weight - 185 pounds

Training exp - 4 years

Goal - 210 pounds

185 lbs @ what bodyfat percentage?

Hey Narkissos,

wondering if you could help me out with this bulking diet,

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1.5 cup oatmeal

50g protein / 70g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 50g Dextrose / 50g Maltodextrin

50g protein / 100g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

200gm steak, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Casein Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat

Meal 9: 3:00AM (wake up to piss)

2 Scoops of Casein Protein
30g protein

That turns into approximately 450 grams protein, 270 grams Carbs, and 90 grams of fat. This is roughly 3600 calories

Taking 500 mg Test E (10 weeks) and 40mg Dbol (4 weeks

The above diet, unless you're fat, is just too high in protein and not high enough in carbs.

Calories are about right for your projected goal weight... but the macros I don't like at all.

How many days are you training per week?

Are you doing cardio... or rather, are you planning to do cardio?

What's your training volume look like?

[FinaZurp]

hey nark... I saw earlier in this thred that you used two specific protein supps.I was wondering when are you using these particular powders? What time of day; PWO, before bed? I would assume the egg would be PWO, and the other milk and egg would be anytime especially at night? How do you feel about dymatize elite whey and 12-hour? I like those in particular because the already include BCAA's and are pretty inexpensive where I get them. $31 for 5lb. and $26 for 4.4lb. respectively. I searched your powders and they are about the same. I'm trying to get the most bang for my buck without sacrificing to much quality. Your thoughts? Any help would be appreciated.

P.S. I also noticed that your choices are slightly lower in carbs but I adjust my macros.

[FinaZurp]

Bump...?

[yesitsreallyjosh]

Hello Nark, I have just begun a cutting diet. No AAS involved. My goal is to preserve muscle while dropping body fat as quickly as possible. Here are my stats:

6'4" 24 year old male
190lbs, 165 lbs LBM (13 percent bodyfat, 6-8 percent bodyfat goal ASAP)
TDEE - 3450

I exercise about an hour a day, 6 days a week. I'm currently doing HIIT 3 days a week for cardio, and hitting the gym 3 days a week (each bodypart once a week, 3-4 three set exercises per body part, 10 rep range), 1 day of rest (Sunday).

Just wondering if you could calculate my caloric intake and macro spread so that I may post a diet to be critiqued. Also, any suggestions on how to improve my training methods/training spread would be immensely appreciated!!!

Thank you so much Nark, your the best as always. God bless brotha!!!!


PS - How would you recommend taking Acetyl L-Carnitine, arginine and glutamine whilst cutting? I'm currently taking

-1 grams acetyl l-carnitine pre workout/pre cardio on an empty stomach
-1 gram l-carnitine post workout
-5 grams of arginine 1hr preweights
-5 grams of glutamine 30min precardio

i know it might be a 'Holy supplement overload, Batman'.... however i do have these things on hand and i figure i might as well use them!

last question = Do simple carbs need to be ingested post cardio on cardio only days? i usually skip straight to protein or a moderate-complex carb/protein meal 30-45 min later....

As always, you are the best-

[Narkissos]

Hey Josh... I got your FB msg. Sorry for the delay.

Hello Nark, I have just begun a cutting diet. No AAS involved. My goal is to preserve muscle while dropping body fat as quickly as possible. Here are my stats:

6'4" 24 year old male
190lbs, 165 lbs LBM (13 percent bodyfat, 6-8 percent bodyfat goal ASAP)
TDEE - 3450

I'm very unsure what you based your TDEE on @ 165 lbs.

Also... I don't think that 180 lbs (which is what 165 lbs LBM + 8 % BF would be) would look good on a 6'4" frame.

I think you should lean bulk personally.

I'm curious how long you've been training personally...

I exercise about an hour a day, 6 days a week. I'm currently doing HIIT 3 days a week for cardio, and hitting the gym 3 days a week (each bodypart once a week, 3-4 three set exercises per body part, 10 rep range), 1 day of rest (Sunday).

Why're you training this infrequently at this level of development?

What's your split look like?

Just wondering if you could calculate my caloric intake and macro spread so that I may post a diet to be critiqued. Also, any suggestions on how to improve my training methods/training spread would be immensely appreciated!!!

Thank you so much Nark, your the best as always. God bless brotha!!!!

3000kcals on weight-training days
2000kcals on non-training/cardio-only days

PS - How would you recommend taking Acetyl L-Carnitine, arginine and glutamine whilst cutting?

Personally, I wouldn't waste any cash on the glutamine.

ALCAR: 3 grams pre-workout.

Arginine, I'm not a fan of... you can leave your dosing as is.

I'm currently taking

-1 grams acetyl l-carnitine pre workout/pre cardio on an empty stomach
-1 gram l-carnitine post workout
-5 grams of arginine 1hr preweights
-5 grams of glutamine 30min precardio

i know it might be a 'Holy supplement overload, Batman'.... however i do have these things on hand and i figure i might as well use them!

Noted.

last question = Do simple carbs need to be ingested post cardio on cardio only days? i usually skip straight to protein or a moderate-complex carb/protein meal 30-45 min later....

As always, you are the best-

Pro + moderate-GI/GL carb + EFA post-cardio.

No need for high-GI carbs.

[yesitsreallyjosh]

I'm very unsure what you based your TDEE on @ 165 lbs.

A ridiculous metabolism, high intensity 1 hour workouts 6 days a week. accurate, no?

Also... I don't think that 180 lbs (which is what 165 lbs LBM + 8 % BF would be) would look good on a 6'4" frame.

Of course not - what I plan on doing is cut most of this f***ing baby fat off of me that I'm absolutely sick of before I bulk up on AAS to add around 15 lbs+ of lean mass over about 3, 3 and a half months or so beginning around late-november. i know i may be doing things the wrong way or backwards, but this is the way i'm definitely going and i don't think anything could change my mind


Why're you training this infrequently at this level of development?

yeah i realized your right and I'm starting to get into the gym 4 days a week as opposed to 3 and mixing in some cardio now so its 4 days a week of weights (one of those +cardio) and 2 days of HIIT. I've never been this cut before and still going. I have been training consistently for 3 years, however it wasn't until mid-way this year that I finally got my diet right (i was all high GI, high fat, low protein for most of that time. ) and learned how to truly train effectively.

How often/how long do you believe I should train? What sort of spread/theory? I'm all ears, mate!

What's your split look like?


current spread as follows:
Monday - Chest/Shoulders
Tue - Legs
Wed - Back/20min Cardio
thur - outdoor HIIT
(All HIIT sessions approx. 30 minutes -10 min or so warmup and cooldown, 8-10 sets of 30 second all-out sprints, 30 second walks)
Fri - Arms/Abs
sat - outdoor HIIT
sun - rest


3000kcals on weight-training days
2000kcals on non-training/cardio-only days


same 40/40/20 macro spread applies with both? i am assuming the non-training/cardio day must be higher protein ratio?


ALCAR: 3 grams pre-workout.

on an empty stomach?
on weight lifting days also?
i mix it with arginine, is that a bad thing? :X
how long before workout should i take my dosages? 1 hr? 30 min? immediately?


Pro + moderate-GI/GL carb + EFA post-cardio.

how soon do i eat post cardio?
what are some good post workout moderate-GI carbs that you recommend, friend?
also, how much efa (same as any other meal/macro spread)?
are flax and fish oil equally good sources?
out of curiosity what is the cheapest place for them on the internet? hah (worth a shot)

Nark is the sh*t-

***IMPORTANT P.S.*** - I've been dying to ask you this for awhile Nark and I finally remembered:

What would you rank as the Top 3 (in no particular order) or so best low-cost sources of Protein, Low GI Complex Carbs and Vegetables? This would help me tremendously in forming my diet. I need to spend as little as possible on food for the next several months for several reasons. However, I will eat ANYTHING as often as possible as long as it's really good for me and cheap. Please take a second for this one: as it will go a long way for me. Thanks

[Narkissos]

I'm very unsure what you based your TDEE on @ 165 lbs.

A ridiculous metabolism, high intensity 1 hour workouts 6 days a week. accurate, no?

Arguable really.

If you have a 'ridiculously high metabolism', then why are you over 12% F currently?

It doesn't add up.

Also... I don't think that 180 lbs (which is what 165 lbs LBM + 8 % BF would be) would look good on a 6'4" frame.

Of course not - what I plan on doing is cut most of this f***ing baby fat off of me that I'm absolutely sick of before I bulk up on AAS to add around 15 lbs+ of lean mass over about 3, 3 and a half months or so beginning around late-november. i know i may be doing things the wrong way or backwards, but this is the way i'm definitely going and i don't think anything could change my mind

Understood and noted.

However, if your goal is indeed to cut and then bulk, your diet needs to reflect this.

At present, I believe it's currently *way* over maintenance for the LBM you currently have.

Why're you training this infrequently at this level of development?

yeah i realized your right and I'm starting to get into the gym 4 days a week as opposed to 3 and mixing in some cardio now so its 4 days a week of weights (one of those +cardio) and 2 days of HIIT. I've never been this cut before and still going. I have been training consistently for 3 years, however it wasn't until mid-way this year that I finally got my diet right (i was all high GI, high fat, low protein for most of that time. ) and learned how to truly train effectively.

Understood.

How often/how long do you believe I should train? What sort of spread/theory? I'm all ears, mate!

Firstly, I think you need a better split.

If you're going 3 days per week, your rest/active-rest days need to be better placed.

What's your split look like?

current spread as follows:
Monday - Chest/Shoulders
Tue - Legs
Wed - Back/20min Cardio
thur - outdoor HIIT
(All HIIT sessions approx. 30 minutes -10 min or so warmup and cooldown, 8-10 sets of 30 second all-out sprints, 30 second walks)
Fri - Arms/Abs
sat - outdoor HIIT
sun - rest

Arms/Abs really don't need their own day.

I'd just add ab work into your HIIT/conditioning day.

I'd also suggest inserting your conditioning days between your weight training days.

e.g.

Monday - Chest/Shoulders/triceps
Tuesday: Outdoor HIIT
Wednesday- Legs
Thursday - outdoor HIIT
Friday - Back/biceps
Saturday - outdoor HIIT
sun - rest

Toss some bear crawls and box jumps in on your outdoor HIIT days...and that takes care of ab work.

3000kcals on weight-training days
2000kcals on non-training/cardio-only days

same 40/40/20 macro spread applies with both? i am assuming the non-training/cardio day must be higher protein ratio?

No... Same ratio.

...at least initially.

ALCAR: 3 grams pre-workout.

on an empty stomach?

Yes. Take an antioxidant at the same time.

You may want to split the dosage over two sittings.

Also... you may want to work your way up to 3 grams/day.

on weight lifting days also?

Yep.

Daily.

i mix it with arginine, is that a bad thing? :X

Not to my knowledge.

how long before workout should i take my dosages? 1 hr? 30 min? immediately?

30-60 mins prior.

Pro + moderate-GI/GL carb + EFA post-cardio.

how soon do i eat post cardio?

Immediately.

what are some good post workout moderate-GI carbs that you recommend, friend?

• Pearl Barley.
• Cream of wheat.
• Quinoa
• Wholegrain Corn Meal
• Stone-ground wholewheat Pita Bread

also, how much efa (same as any other meal/macro spread)?

Same as any other meal

are flax and fish oil equally good sources?

Yep.

out of curiosity what is the cheapest place for them on the internet? hah (worth a shot)

Um... hit me with an email and I'll direct you to the place my client use.

Nark is the sh*t-

Thanks for the kind words.

***IMPORTANT P.S.*** - I've been dying to ask you this for awhile Nark and I finally remembered:

What would you rank as the Top 3 (in no particular order)

That's a tough call, because availability plays a role in dictating the 'best'.

Things available in my region tend not to be available in other parts of the world.

I'll take a crack at it though... I'll take it a step further than top 3 in some instances:

or so best low-cost sources of Protein

• Sardines
• Pork
• Beef
• Shrimp
• Salmon
• Tilapia

Low GI Complex Carbs

Moderate GI rather:

• Quinoa
• Yams (the true yam.. not the sweet potato)
• Sweet potato
• Pearl Barley
• Mahogany Rice/Wild Rice

and Vegetables?

• Buk Choy (Chinese cabbage)
• Mushrooms (technically not a vegetable)
• Spinach
• Squash (technically not a vegetable)
• Okras

This would help me tremendously in forming my diet. I need to spend as little as possible on food for the next several months for several reasons. However, I will eat ANYTHING as often as possible as long as it's really good for me and cheap. Please take a second for this one: as it will go a long way for me. Thanks

Hope this helps.

[Narkissos]

I would assume the egg would be PWO, and the other milk and egg would be anytime especially at night?

Actually, I use them each interchangeably.

This has been made possible due to the type of dieting I subscribe to: 24-hour nutrition (i.e. moderate protein, moderate carb, low-to-moderate fat in each meal)

Gastric emptying as it relates to this style of dieting, is such that it facilitates optimal assimilation. i.e. a trickle of nutrients as opposed to a flood.

The latter would see deamination of the quick-acting protein (egg).

However, w/ carbs and fats (in addition to protein), deamination isn't a signficant consideration.

Ergo I use eggwhite protein at any time of day. Milk and egg protein I also use at any time.

The amino acid profile of each is great.

How do you feel about dymatize elite whey and 12-hour?

Dymatize is fine as far as whey products are concerned.

I like those in particular because the already include BCAA's and are pretty inexpensive where I get them. $31 for 5lb. and $26 for 4.4lb. respectively.

Besides the cost, how does your system tolerate 'em?

To me that's the most important consideration.

P.S. I also noticed that your choices are slightly lower in carbs but I adjust my macros.

Noted.

-CNS

[L1nk]

Hey Nark, just wondering what you believe is an ideal macronutrient breakdown. On and off cycle if it changes and why? And Im sure you allocate your carbs accordingly to when you need energy. Would a 30% pre and post workout of total carbs be good for that and 15% for breakfest be fine and the rest distributed equally throughout the day

[Narkissos]

Hey Nark, just wondering what you believe is an ideal macronutrient breakdown.

40:40:20 pro:carb:fat

This is my base ratio.

It is further tweaked as needed... As proteins, carbs, and fat each need to be cycled, even the 'ideal' ratio is rendered redundant during different phases of macronutrient cycling.

On and off cycle if it changes and why?

See above.

And Im sure you allocate your carbs accordingly to when you need energy.

Not in the manner that you're thinking, no.

Carb-timing diets have their place... much like keto diets, they're tools... not indefinite eating protocols IMO.

I prefer to spread all my macros equally over the course of the day... unless I'm using a nutrient-partitioning agent.

Would a 30% pre and post workout of total carbs be good for that and 15% for breakfest be fine and the rest distributed equally throughout the day

See above.

[liftw8t]

Yo Nark wanted to post my diet like you said. This is a typical day for me and some of the food because I use a Diet Tracker, had to break them down.

Food Name Calories Protein Carbs Fat

Smart Gainer oz 1644 128 220 28

Milk, reduced fat, fluid, 2% 238 19 27 6

Chicken 212 44 0 4

Oatmeal 167 4 31 3

Bread, wheat 194 8 36 2

Carbonated beverage, grape soda 168 0 42 0

Rice cake, 125 2 27 1

Fish, tuna salad 370 33 19 18

pasta salad cup 588 24 60 28

Peanut butter,573 25 17 45

Beef, ground, 261 36 0 13

Total 4540 323 479 148


Today is dirtier but seriously I'm no higher than 8%bf so I need the dirt lol

*Oh and these arent in any specific order and the shakes are worth 658/52/88/11 a piece and I have 2 1/2 each day AM, PWO,PM and AM is where I use the milk also.

*PM me after you take a look