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

[manwitplans]

Help me and perfect this diet, I want it to be 100%, all advices are welcome!


3180 BMR

Diet

1: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggewhites. = P: 44.9, F: 0, K 1.8 = Kcal189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal
- 2 tsb of fishoil = F 22 = 195

2: - 150g lean ground beef. P 29, F 4,5, K 0 = Kcal: 158
- 150g pasta. F: 2 P: 17.9 K: 104.7 = 528kcal
- 125 brokkoli. P 3.8, F 0.4 K 2.6 = Kcal 36

Workout (on workout days)..

3: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggwhites. = P: 44.9, F: 0, K 1.8 = 189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal

4: 220g tuna, 1tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal
5.
6. 220g tuna, 2tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal

4, 5, 6 are eaten every couple of half hour until the tuna mix is eaten.
I will put 4 boxes of tuna and 1/2 garlic in a box, and just eat it untill I go to bed.

Total:
- P = 344
- F = 93.7
- K = 239.5 (289.5 - workout day)
- Kcal = 3375 (3575 - workout day)


Supps:

- 50g simple carbs (200kcal - workout days)
- 50g casein (200kcal) (40pro)
- 50g whey (200kcal) (35pro)
- ZMA
- Mineral/vitamin
- Creatine

[yesitsreallyjosh]

damn VanTheMan, you eat alot in one sitting.

I can tell you one thing: nark's gonna tell you you need to spread your meals out more.

Even the most insane of bodies cant process much more than 60 g of protein and 60 g of carbs every 2-3 hours, let alone huge bowls of pasta like your eating in meal 2

[jab1234]

Wow, all of this information has my head spinning!

Stats
Age: 29
Height: 5'10"
Weight: 173 lbs
Body Fat: ~15%
Training split: (4:30 pm) 2 on/1 off Chest, Back, Rest, Arms, Legs, Rest, Shoulders; ~45 min duration 3-4 exercises, 3 -4 sets each at ~8 reps +/-
Cardio: (4-5 times/week @ 5:30 am) cardio on an empty stomach, 45 minutes low intensity, HR target ~120 with short 45 second bursts of ~160 every 5 minutes


I was 185 lbs when I started the diet (.pdf attachment) ~2 months ago:

After reading through this thread, I'm convinced my approach was poorly laid out, could you critique this and let me know adjustments that I can make such as which meals should have carbs.

Also I need to note that prior to my "empty stomach morning cardio", I ingest 5 grams of Glutamine and BCAA's each and then also sip on another 5 grams of BCAAs during the cardio session.

Should I supplement BCAAs (or anything else) during my workout in the afternoon as well? And do you still endorse Leucine supplementation?

Thanks!!

*Update: I've added a new diet regimine for critique. After reading some more, this is what I came up with let me know where I can make improvements

You'll see a protein pancake as a morning meal, this consists of 5 egg whites, 1/4 cup fat free cottage cheese, 3/4 cup oats, sugar free/fat free jello mix and cinnamon powder for taste (blended up and cooked on a pan)

I'm unsure of my pre-bed meal. The protein powder is whey not casein, what should I add here.

Thanks again

[Narkissos]

Wow, all of this information has my head spinning!

Not too over the top right?

Stats
Age: 29
Height: 5'10"
Weight: 173 lbs
Body Fat: ~15%
Training split: (4:30 pm) 2 on/1 off Chest, Back, Rest, Arms, Legs, Rest, Shoulders; ~45 min duration 3-4 exercises, 3 -4 sets each at ~8 reps +/-
Cardio: (4-5 times/week @ 5:30 am) cardio on an empty stomach, 45 minutes low intensity, HR target ~120 with short 45 second bursts of ~160 every 5 minutes

Noted.

I was 185 lbs when I started the diet (.pdf attachment) ~2 months ago:

Noted.

After reading through this thread, I'm convinced my approach was poorly laid out, could you critique this and let me know adjustments that I can make such as which meals should have carbs.

I received your email... As I'll be working with you privately, I'll forward my recommendations in your customized template for the coming month.

Also I need to note that prior to my "empty stomach morning cardio", I ingest 5 grams of Glutamine and BCAA's each and then also sip on another 5 grams of BCAAs during the cardio session.

noted.

Look out for my email

[Narkissos]

Help me and perfect this diet, I want it to be 100%, all advices are welcome!


3180 BMR

Diet

1: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggewhites. = P: 44.9, F: 0, K 1.8 = Kcal189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal
- 2 tsb of fishoil = F 22 = 195

2: - 150g lean ground beef. P 29, F 4,5, K 0 = Kcal: 158
- 150g pasta. F: 2 P: 17.9 K: 104.7 = 528kcal
- 125 brokkoli. P 3.8, F 0.4 K 2.6 = Kcal 36

Workout (on workout days)..

3: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggwhites. = P: 44.9, F: 0, K 1.8 = 189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal

4: 220g tuna, 1tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal
5.
6. 220g tuna, 2tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal

4, 5, 6 are eaten every couple of half hour until the tuna mix is eaten.
I will put 4 boxes of tuna and 1/2 garlic in a box, and just eat it untill I go to bed.

Total:
- P = 344
- F = 93.7
- K = 239.5 (289.5 - workout day)
- Kcal = 3375 (3575 - workout day)


Supps:

- 50g simple carbs (200kcal - workout days)
- 50g casein (200kcal) (40pro)
- 50g whey (200kcal) (35pro)
- ZMA
- Mineral/vitamin
- Creatine

Hey Van... I addressed your diet over on your thread on my board. Check in for updates.

Thanks.

[paddy155]

Hope you are on the mend.
I know I have asked for your advice before regarding my diet but I feel I jumped the gun and was not really in the right frame of mind. There was a lot that I did not understand but had no patience and did not know how to do it correctly. I was also trainning and taking steroids at the time when I knew that I should have been trainning naturally. Again,no patience. Things are different now. I have not been trainning for about a year,why,I am not sure really. I have lost almost any gains that I had made. Now I want to go back to basics and it is different this time,my partner is looking to get in better condition also so I think this will help drive me. I think this is where I failed, I had no-one to push me.

If you would be kind enough to help us,what information exactly would you like us to give you to begin with to help you with your advice ?

Thank's

[Narkissos]

Hope you are on the mend.

I'm still very ill... but I'm functioning. Thanks for the well wishes.

I know I have asked for your advice before regarding my diet but I feel I jumped the gun and was not really in the right frame of mind. There was a lot that I did not understand but had no patience and did not know how to do it correctly. I was also trainning and taking steroids at the time when I knew that I should have been trainning naturally.

Noted.

Again,no patience. Things are different now. I have not been trainning for about a year,why,I am not sure really. I have lost almost any gains that I had made. Now I want to go back to basics and it is different this time,my partner is looking to get in better condition also so I think this will help drive me. I think this is where I failed, I had no-one to push me.

I don't think that depending on someone else for motivation will be sustainable... but I hope it works out to your benefit all the same.

If you would be kind enough to help us,what information exactly would you like us to give you to begin with to help you with your advice ?

Thank's

It'd be great if you guys can compile a sample diet for me to tweak to be honest... along with that, supply your stats and any other information that you see as being pertinent.

Thanks.

[Narkissos]

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

How is this diet structured?

[JerryCorbet]

Body wraps are great for anyone who wants to improve, tone and tighten the look and texture of their skin, including people with loose skin from weight loss.

[Narkissos]

Hi guys. Right now I'm fighting a chest/lung infection... and have been for the 6 days. All I'm able to do at present is lay on my back and stare at the ceiling... so I figured I'd update this thread.

[Deltasaurus]

good idea

wheres nova?

[Deltasaurus]

wheres Nova?

[Narkissos]

wheres Nova?

How would i know?

You've asked this already haven't you?

[Deltasaurus]

yes, and i thought u kept in contact with him

[diamond]

155 x .22= 34.1

120.9/2.2= 54.95

370 + (21.6 x 54.95) = 1556.92 BMR 2413 TDEE goal is 1900 calories...



i guess for sme meals wat the cals should roughly be. and i didnt inculde veggies in coz i make a soup so i dnt kno how much of each veggie im eating, but the soup is made out of 5 head of broccoli, 2 bags of spinach, 1 head of cauliflower, 1 yellow peper, 2 orange peppers and beef broth( low sodium) and then i puree it ( only way i will eat my veggies...)
so my cals are about 100 under wat they should bcoz im sure the veggies would bring up my cals and carb intake..





7:30 meal 1 -330cals/ 21.5 pro/ 11.5g fat/ 37carbs

1/2 cup oats - 150cals/ 2g fat/ 2 g protein/ 33 carbs
1/2 cup almond milk- 20 cals/1.5 g fat/ .5g pro/ 1g carbs
1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs
4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb

ester C, dophilus plus, vitamin, b12,glutamine, ALA

---cardio--- ( i havent started this.. im buying a treadmill this week so i can do morning cardio )


10:00 meal 2- 248 cals/ 8.5g fat/ 26g pro/ 16 carbs

3 oz chicken- 100 cals/ 2 g fat/ 20 g pro/ 0 carbs
1slice ezekiel bread- 80 cals/.5fat/ 4g pro/ 15carb
almonds 10g - 68 cals/ 6g fat/ 2 pro/1 g carb or 1tsp walnut oil 60 cals/ 7 g fat/ 0/0
veggies


12:30 (sometimes 1:00)meal 3- 334cals/ 13 g fat/ 29g pro/ 22g carbs

1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
3oz banana 75 cals/ 0fat/ 0pro/ 20 carbs
1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs

ester C, dophilus plus, vitamin, b12,glutamine, ALA

1:00 ---wrk out----

2:30-3:00 a pwo shake meal 4 - 159 cal/ 5g fat/ 24g pro/ 4g carbs
1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
fish oil capsule


3:30(30-45min later)meal 5 - 370cals/ 10.5 g fat/ 38 g pro/ 34carbs

1/2 cup quinoa- 160 cals/ 2.5 fat/ 6 g pro/ 30 carbs
1 can tuna- 120 cals/ 0fat/ 30g pro/ 0carbs
2 oz avocado- 90 cals/ 8 fat/ 2g pro/ 4g carbs or 2 tbsp flax
veggies

6:30meal 6- 180cals/ 10g fat/ 20g pro/ 0carbs
1 boiled egg 50 g- 80 cals/ 6 g fat/ 6g pro/ 0carbs
4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb
1tsp flax 40 cals/ 4g fat/ 0/0
fish oil capsule
veggies


ester C, dophilus plus, vitamin, b12, glutamine, ALA

9:30meal 7- 200 cals/ 30 pro/ 10 fat/ 0 carbs

4oz roast beef(cooked with extra virgin olive oil) -
veggies

1,781 cals
187.5 protein
56.5 fats
113 carbs (not including veggies)


any other supps u might recommend?

[Narkissos]

155 x .22= 34.1

120.9/2.2= 54.95

370 + (21.6 x 54.95) = 1556.92 BMR 2413 TDEE goal is 1900 calories...

tdee = 2413?

Tell me about your daily activity... because I'm curious what prompted you to use the active multiplier that you did.

i guess for sme meals wat the cals should roughly be. and i didnt inculde veggies in coz i make a soup so i dnt kno how much of each veggie im eating, but the soup is made out of 5 head of broccoli, 2 bags of spinach, 1 head of cauliflower, 1 yellow peper, 2 orange peppers and beef broth( low sodium) and then i puree it ( only way i will eat my veggies...)

I'd fathom that your carb intake is way higher than represented.

Each 2 cups of veggies tend to add 20-25gr usable carbohydrates. (Fiber counts because it, being fermented in the lower intestine, yields usable short-chain fatty acids. These fatty acids contribute 3-6kcals/gram...so we count them towards one's energy intake).

So... do me a favor and cut all your veggies up and measure them in cups...and give me the figure on this thread so I can have an idea of just how much higher your carb/kcal intake is.

so my cals are about 100 under wat they should bcoz im sure the veggies would bring up my cals and carb intake..

See above.

7:30 meal 1 -330cals/ 21.5 pro/ 11.5g fat/ 37carbs

1/2 cup oats - 150cals/ 2g fat/ 2 g protein/ 33 carbs
1/2 cup almond milk- 20 cals/1.5 g fat/ .5g pro/ 1g carbs
1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs
4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb

ester C, dophilus plus, vitamin, b12,glutamine, ALA

---cardio--- ( i havent started this.. im buying a treadmill this week so i can do morning cardio )


10:00 meal 2- 248 cals/ 8.5g fat/ 26g pro/ 16 carbs

3 oz chicken- 100 cals/ 2 g fat/ 20 g pro/ 0 carbs
1slice ezekiel bread- 80 cals/.5fat/ 4g pro/ 15carb
almonds 10g - 68 cals/ 6g fat/ 2 pro/1 g carb or 1tsp walnut oil 60 cals/ 7 g fat/ 0/0
veggies


12:30 (sometimes 1:00)meal 3- 334cals/ 13 g fat/ 29g pro/ 22g carbs

1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
3oz banana 75 cals/ 0fat/ 0pro/ 20 carbs
1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs

ester C, dophilus plus, vitamin, b12,glutamine, ALA

1:00 ---wrk out----

2:30-3:00 a pwo shake meal 4 - 159 cal/ 5g fat/ 24g pro/ 4g carbs
1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
fish oil capsule


3:30(30-45min later)meal 5 - 370cals/ 10.5 g fat/ 38 g pro/ 34carbs

1/2 cup quinoa- 160 cals/ 2.5 fat/ 6 g pro/ 30 carbs
1 can tuna- 120 cals/ 0fat/ 30g pro/ 0carbs
2 oz avocado- 90 cals/ 8 fat/ 2g pro/ 4g carbs or 2 tbsp flax
veggies

6:30meal 6- 180cals/ 10g fat/ 20g pro/ 0carbs
1 boiled egg 50 g- 80 cals/ 6 g fat/ 6g pro/ 0carbs
4 egg whites 60 cals/ 0fat/ 14g pro/ 0carb
1tsp flax 40 cals/ 4g fat/ 0/0
fish oil capsule
veggies


ester C, dophilus plus, vitamin, b12, glutamine, ALA

9:30meal 7- 200 cals/ 30 pro/ 10 fat/ 0 carbs

4oz roast beef(cooked with extra virgin olive oil) -
veggies

1,781 cals
187.5 protein
56.5 fats
113 carbs (not including veggies)

Fat's a little on the high side.

I'd fathom that, once re-calculated, you'll find that your carb intake is on the high side as well.

That aside, interesting combination of foods.

I appreciate the variety.

any other supps u might recommend?

I noticed the probiotics.

Do you have digestive issues?

Personally, I'd add a protease formula + betaine HCL to the mix.

I'd also add a Glucose disposal Aide... like chromium polynicotinate, metformin, or any other compound you can get ahold of at present.

Nice diet overall though. Some tweaking and you'll be good to go.

[diamond]

i wrk out 5 days a week 20-30 min cardio afterwards.
saturday i just do cardio about an hr worth. this week im buying a treadmill and i plan to do cardio in the morning.
i used 1.55. i also dnt wrk during the week, so i only wrk out.

and yes i have lots of digestion issues..

i can give u a rough guess of how much i've been eating so far in veggies.

[Narkissos]

i wrk out 5 days a week 20-30 min cardio afterwards.
saturday i just do cardio about an hr worth. this week im buying a treadmill and i plan to do cardio in the morning.
i used 1.55. i also dnt wrk during the week, so i only wrk out.

Fair enough.

and yes i have lots of digestion issues..

Yea I figured.

I have some as well.

I use digestive enzymes w/ every meal year round... Those and betaine HCL go a LONG way.

I'd suggest psyllium at least pre-bed as well.

i can give u a rough guess of how much i've been eating so far in veggies.

Hit me with it.

[diamond]

Fair enough.



Yea I figured.

I have some as well.

I use digestive enzymes w/ every meal year round... Those and betaine HCL go a LONG way.

I'd suggest psyllium at least pre-bed as well.



Hit me with it.

thanx. im definitely gonna pick up sum of that 2morro

[Narkissos]

thanx. im definitely gonna pick up sum of that 2morro

Sweet

1000mg prior to each meal is a cool place to start.

looks great thanks

Never a problem m'lady.

[chubbsub]

I'd suggest psyllium at least pre-bed as well.

why? seems like she's getting sufficient fiber from her diet...

I'm also not quite clear on using digestive enzymes vs eliminating the offending foods giving you stomach issues most of time, indigestion is due to allergies or too high fat intake.....just wondering

taking metformin is highly ill-advised IMO, esp. if she isn't using it to specifically control a diabetic condition (do we even know her fasting blood sugar levels??)...metformin is NOT a supplement, and can aggravate her GI issues...

[Narkissos]

why? seems like she's getting sufficient fiber from her diet...

Doesn't appear that way to me.

What defines 'sufficient' for you?

I'm also not quite clear on using digestive enzymes vs eliminating the offending foods giving you stomach issues most of time, indigestion is due to allergies or too high fat intake.....just wondering

Blanket statements.

Many things cause indigestion... not just 'allergies' or 'too high fat intake'.

Some people don't produce enough stomach acid.

Some people (due to stress etc.) don't produce enough enzymes.

Some people suffer from anxiety and other conditions which can affect gastric emptying.

Loads of factors affect digestion.

taking metformin is highly ill-advised IMO

*sigh*

Refer to this thread's MO: performance nutrition.

Not 'let's hold hands and sing kumbaya'-dieting.

I've been doing this for over a decade, and I never give advice on anything I don't have extensive personal experience with.

If you don't like the advice given on the thread, either don't read it, or discard what you dislike... simple.

esp. if she isn't using it to specifically control a diabetic condition (do we even know her fasting blood sugar levels??)

'Controlling a diabetic condition' isn't why bodybuilders use metformin.

Advising that an individual not use said compound for the above reason is as asinine as suggesting that individuals not use steroids unless they have muscle wastage.

...metformin is NOT a supplement, and can aggravate her GI issues...

Metformin's GI-track irritating effects are short-term.

After a week on the compound, negative effects tend to cease.

Some people never get GI discomfort on the compound... period.

The fact of the matter is that the compound is effective for the purposes discussed on this thread.

[chubbsub]

i wrk out 5 days a week 20-30 min cardio afterwards.
saturday i just do cardio about an hr worth. this week im buying a treadmill and i plan to do cardio in the morning.
i used 1.55. i also dnt wrk during the week, so i only wrk out.

and yes i have lots of digestion issues..

i can give u a rough guess of how much i've been eating so far in veggies.

this is Nark's thread, so I don't want to hi-jack....but maybe you would be better off separating your cardio from your weights (esp. considering you have the time), slightly lowering your fat intake 9or improving your fat sources, and eating more complex carbs.....

[Hunter-S-Thompson]

first of all great thread, wish i could say i read ALL the pages, but i went through a lot.

ok, i dont know if this has been asked already, my apologies if it has.. im very interested in your approach to moderate carbs/protein and low fat. im currently cutting, ive been doing low carbs, around 80/day from 3/4 cup i oats in 2 meals, and about 1.5 cups of broccoli in 3 meals so 4.5 total a day, plus a fiber supp since im not getting too much from the foods im eating. the rest of my cals are coming from 80 grams fat/day and 185-200 grams of protein/day. i can go into detail about my diet if its needed, i figured out all the macros when i planned my diet in the beginning but cant remember exactly what they were, i know im getting in about 2300 cals a day. i do a 5 day split for weight training, followed by 40 mins steady state cardio 130 beats per min. after every workout and 1 day of 40min cardio on the weekend.

my stats are 23 5'10 205 12/13%BF.

my question is, say i wanted to change my diet approach and go with moderate carbs instead of somewhat low like ive been doing. how should i go about this? common sense would say to slowly reintroduce carbs in my meals, while simultaneously slowly lowering fat. thats sort of a broad generalization though, if i could get some more insight in how to best plan this out, thatd be great.

my fat loss is going well so far, and i know most would say dont fix it if its not broken, but i seem to be hungry all the time. ive lost BF very well before using the moderate carb/lower fat approach, but i wanted to try the other way to see how i responded. like i said, its going well, but i had a lot more energy throughout the day when i had more carbs. i want that back. any help is greatly appreciated.

[Narkissos]

first of all great thread, wish i could say i read ALL the pages, but i went through a lot.

I appreciate the honesty.

ok, i dont know if this has been asked already, my apologies if it has.. im very interested in your approach to moderate carbs/protein and low fat. im currently cutting, ive been doing low carbs, around 80/day from 3/4 cup i oats in 2 meals, and about 1.5 cups of broccoli in 3 meals so 4.5 total a day, plus a fiber supp since im not getting too much from the foods im eating. the rest of my cals are coming from 80 grams fat/day and 185-200 grams of protein/day. i can go into detail about my diet if its needed

It's needed... so please do.

IMO, you're understating how many carbs you're eating. (re: broccoli)

i figured out all the macros when i planned my diet in the beginning but cant remember exactly what they were, i know im getting in about 2300 cals a day. i do a 5 day split for weight training, followed by 40 mins steady state cardio 130 beats per min. after every workout and 1 day of 40min cardio on the weekend.

my stats are 23 5'10 205 12/13%BF.

Noted.

How long have you been doing this?

my question is, say i wanted to change my diet approach and go with moderate carbs instead of somewhat low like ive been doing. how should i go about this? common sense would say to slowly reintroduce carbs in my meals, while simultaneously slowly lowering fat. thats sort of a broad generalization though, if i could get some more insight in how to best plan this out, thatd be great.

Short answer?

Carb-cycling.

You don't need to to gradually raise from week to week.

my fat loss is going well so far, and i know most would say dont fix it if its not broken, but i seem to be hungry all the time.

on <> 200 gr of protein per day... I can't say I'm surprised.

ive lost BF very well before using the moderate carb/lower fat approach, but i wanted to try the other way to see how i responded. like i said, its going well, but i had a lot more energy throughout the day when i had more carbs. i want that back. any help is greatly appreciated.

Post your diet mate... We'll see what we can work out.

[Hittman]

Nark,

I discovered your site (getnarked) yesterday and made up a diet. I print Screened it as I did it mostly in Excel so it is easier than retyping everything.

I was on a diet (not that great) prior to reading a lot of your posts so this is my new and revised one I would like you to look over. Also, here are a list of the foods I will insert in the "open choice" parts such as "carb source":

Lean Proteins: Chicken, Fish, Lean Ground Turkey, Smoked Turkey
Non-Lean Protein: Steaks (Cut off all viable fat) and Meat Loaf (has some sausage in it our it would be lean)

Carb Source Meal 3 and 5: Brown rice, sweet potato, wheat bread, yams, oatmeal

Carbs PWO--Have raisins but may use organic strawberry jelly or honey sometimes

Supplements Currently on: Daily vitamin, L-Arginine, 10 Fish Oil, 2 Vitamin C, Milk Thistle, Green Tea Extract, CLA, and ECA Stack (about to be off, as I used to to jump start diet as appetite control as I was overeating previously)

Water Intake--200+ ounces

Exercise:

Minimum 50 Minutes of walking at 3.0 mph and 6 incline daily. Usually 100 minutes as I do it when I watch TV. (50 minutes than take 5 minutes to refill water, repeat)

Lifting: Chest/Tri, Legs, Back/Bi, Shoulder, Day or two off, Repeat

Cardio--3-4 times a week-- Interval Training-- 2min (3.5mph @12 incline) 2 min @ 9mph-- Repeat 7 times (28 minutes)

Stats:

21 years old
6'1.5"
200 lbs
~14.5% BF

Goals:

8% by March


Want to cut now when my diet/exercise and than add more calories to maintain once I reach desired BF.


Any help is greatly appreciated...

Thanks

[diamond]

about 70 cals and 20 carbs per cup. i only have a cup when i eat them.

so thats an extra 80g of carbs
and 280 cals...

maybe drop the soup in meal 2 and 5?

drop the flax in meal 6

lower my peanut butter to a tsp instead of tbsp.

so that would give me (when i drop wat i suggested above)
: 1,851 cals

151.5g carbs

48.5 g fat

185 g pro

[Narkissos]

about 70 cals and 20 carbs per cup. i only have a cup when i eat them.

so thats an extra 80g of carbs
and 280 cals...

maybe drop the soup in meal 2 and 5?

drop the flax in meal 6

lower my peanut butter to a tsp instead of tbsp.

so that would give me (when i drop wat i suggested above)
: 1,851 cals

151.5g carbs

48.5 g fat

185 g pro

Looks like a decent place to start.

You're going to stagnate after 6 or so week though... So at that point, I'd look into carb-cycling.

I'd suggest:

Days 1-3:

151.5g carbs

48.5 g fat

185 g pro


Days 4-6:

100g carbs

48.5 g fat

185 g pro


Days 7-9:

50g carbs

48.5 g fat

185 g pro


Day 10: Re-feed.

[diamond]

looks great thanks

[dakyum]

I am trying to bulk up. I am 5.9" 194Lb and around 18%bf
I care about nutrition, but I never had the dedication and the knowledge to...
Now I have the dedication, but not the knowldege so I hope u help me out.
I live in college dorm and therefore I cant cook my own food.
The college cafe, has salads, eggs all the time.
and depending on the day it has different kinds of food.
varying from chicken, beef, pork and turkey. Sometimes they are lean cuts, but sometimes they also come fried.
There is also a Pasta place..made to order.
I could also get chicken pieces from the cafe. I dont know which part it is but its seems pretty clean and its not fried..
I usually take meals 2-3 times a day because I find it hard to goto the cafe that many times.. and i take whey protein shakes, multivitamin, creatine and mass xxx
Please advise
Thank you

[noexcuses88]

I was at the worst I have ever been 3 years ago weighing 300pounds in the beginning of college. Lost over 70 pounds of fat and put on serious muscle with diet and cardio. I have been plateauing for the past year and a half.

After many cycles of clen and t3 and horrible 4 week test cycle of test E. I am at the same point. I need some serious help.

My diet is regularly very clean. Similar to bellow. I am still confused how I can maintain so much bf while my peers are eating twice as bad and keeping themselves under 10%. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1))


Stats:

21 yrs old
6'2''
227lbs
13.5% bf (done by dex)
Want to get lean and stay lean- possibly compete


I thought it was a hormonal problem and got it checked. Everything turned out fine. SO BACK TO THE DIET FORUM!

I tried to be as detailed about my diet as humanly possilbe. I you need any clarification dont hesitate to ask.


Thanks in advance


Katch-McArdle Formula (BMR based on lean body weight):BMR (men and women) = 370 + (21.6 X lean mass in kg)

(90kg X 21.6) + 370 = 2314 X (moderate activity) 1.55 = 3586.7 calories





TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

7:30AM/ 3/4 CUP OATS/ 225/ 23/ 5/ 40
2 TBSP POWDER CREAMER/ 20/ 0/ 2/ 2
1/2 SLICE OF PEPPER JACK CHESEE/ 30/ 1/ 2/ 1
3 EGG WHITES/ 50/ 12/ 0 / 0
3 EGG WHOLE/ 240/ 18/ 15/ 3

TOTALS=565/54/24/46

9:00AM WORKOUT

10:30AM 1 SCOOP OF ON PROTEIN 130 20 3 3

11:00AM 2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 240 44 4 0

TOTALS=300/48/2/0

4:00PM TUNA CREATIONS PACK 215 32 9 5

6:30PM 1/4 PACK OF 94% BEEF 170 23 8 0
2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 240 44 4 0

TOTALS=470/51/10/0

10:30PM 1 SCOOP OF ON PROTEIN 130 20 3 3
1TBSP OF OLIVE OIL 120 0 14 0

TOTALS=250/20/17/3


CALS /PRO/FAT/ CARBS


DAY TOTALS 1930/245/69/57


I have no idea where I can increase. Just to remind you guys, I have been eating like this for a while and havent dropped any in BF.

I also seem to be very carb sensitive.

[Narkissos]

I was at the worst I have ever been 3 years ago weighing 300pounds in the beginning of college. Lost over 70 pounds of fat and put on serious muscle with diet and cardio. I have been plateauing for the past year and a half.

Congrats on what you've achieved thus far.

After many cycles of clen and t3 and horrible 4 week test cycle of test E. I am at the same point. I need some serious help.

Define 'many'.

You alluded to having had your hormone levels checked. I assume thyroid function was checked during this time?

My diet is regularly very clean. Similar to bellow. I am still confused how I can maintain so much bf while my peers are eating twice as bad and keeping themselves under 10%. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1))

i.e. not much in the way of cardio.

Tell me more about your weight-training.

High volume? Low volume?

Short rest periods (30-60 seconds) between sets? Long rest periods (3-5 minutes)?

Stats:

21 yrs old
6'2''
227lbs
13.5% bf (done by dex)
Want to get lean and stay lean- possibly compete

Noted.

I thought it was a hormonal problem and got it checked. Everything turned out fine. SO BACK TO THE DIET FORUM!

I tried to be as detailed about my diet as humanly possilbe. I you need any clarification dont hesitate to ask.

Noted.

Thanks in advance

np

Katch-McArdle Formula (BMR based on lean body weight):BMR (men and women) = 370 + (21.6 X lean mass in kg)

(90kg X 21.6) + 370 = 2314 X (moderate activity) 1.55 = 3586.7 calories

Noted.

TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

7:30AM/ 3/4 CUP OATS/ 225/ 23/ 5/ 40
2 TBSP POWDER CREAMER/ 20/ 0/ 2/ 2
1/2 SLICE OF PEPPER JACK CHESEE/ 30/ 1/ 2/ 1
3 EGG WHITES/ 50/ 12/ 0 / 0
3 EGG WHOLE/ 240/ 18/ 15/ 3

TOTALS=565/54/24/46

9:00AM WORKOUT

10:30AM 1 SCOOP OF ON PROTEIN 130 20 3 3

11:00AM 2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 240 44 4 0

TOTALS=300/48/2/0

4:00PM TUNA CREATIONS PACK 215 32 9 5

6:30PM 1/4 PACK OF 94% BEEF 170 23 8 0
2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 240 44 4 0

TOTALS=470/51/10/0

10:30PM 1 SCOOP OF ON PROTEIN 130 20 3 3
1TBSP OF OLIVE OIL 120 0 14 0

TOTALS=250/20/17/3


CALS /PRO/FAT/ CARBS


DAY TOTALS 1930/245/69/57

You've eaten like this for an extended period of time with no fat loss?

No re-feed days?

I have no idea where I can increase. Just to remind you guys, I have been eating like this for a while and havent dropped any in BF.

I also seem to be very carb sensitive.

And you base this one what?

bump for more info.

[noexcuses88]

Define 'many'.

You alluded to having had your hormone levels checked. I assume thyroid function was checked during this time?

4 Cycles of T3 and CLEN w/ taurine using the two week on two week off protocol.

Correct, I had my testosterone check which was at 1050 ng/ml (units?) and my thyroid levels were also normal.

i.e. not much in the way of cardio.

Tell me more about your weight-training.

High volume? Low volume?

Short rest periods (30-60 seconds) between sets? Long rest periods (3-5 minutes)?

Currently I an unable to do any cardio due to a 2 grade hamstring pull when doing HIIT. I may have to back out for 2 weeks till I can do 60% MHR. This is why I have turned back to my diet. (maybe a blessing in disguise)

Body Type: I have a mesoporhphic body type leaning close to the endomorphic side. I am able to gain/ sustain bulky muscle but am not able to drop much bf.

Weight Training: Mon: legs/ Tues: Cardio & back and bi/ Wendnesday: Cardio & Chest, Thurday: Shoulders & Cardio/ Friday: Chest/ Saturday: Cardio/ Sunday: Cardio or Rest

Reps generally 8-12 & Max RPE
1min -1.5min depending on muscle group
2 min between sets during super set exercises.

You've eaten like this for an extended period of time with no fat loss?

No re-feed days?

I eat the same meals throughout the week and I usually eat junk foot (pizza) for a meal during the NFL games on sunday. Also may have 1 meal at taco bell during the weekend.

And you base this one what?

bump for more info

Visually I can see my body get more bloated. After loosing so much weight, I can see the differences in each type of diet I try. If this wrong, I am more than willing to change my approach given you are the "gold standard the BB world."

Thanks again. Appreciate you thoroughness


Attached a picture. Hopefully it helps a little more

[noexcuses88]

My diet for yesterday

time food cals pro fat carbs


7:30am

3/4 cup oats 225/ 23/ 5/ 40
2 tbsp powder creamer 20/ 0/ 2/ 2
1/2 slice of pepper jack chesee 30/ 1/ 2/ 1
3 egg whites 50/ 12/ 0/ 0
3 egg whole 240/ 18/ 15/ 3
1/4 cup of blueberries 25/ 1/ 0/ 4


totals=590/55/24/50

9:00am workout

10:30am 1 scoop of on protein 130/ 20/ 3/ 3

11:00am
2 cups of veggies 60/ 4/ 0/ n/a
8oz of chicken 240/ 44/ 4/ 0
1/4 pack of 94% beef 170/ 23/ 8/ 0

totals=350/49/10/0

4:00pm tuna creations pack 215/ 23/ 9/ 5

6:30pm

1/4 pack of 94% beef 170/ 23/ 8/ 0
3 egg whole 240/ 18/ 15/ 3

9:30pm
2 cups of veggies 60/ 4/ 0/ n/a
8oz of chicken 240/ 44/ 4/ 0

11:30pm
2 scoops of on protein 260/ 40/ 6/ 6
1tbsp of olive oil 120/ 0/ 14/ 0

12:30am 23 almonds 170 6 14 7

day totals 2665 313 109 61

[Narkissos]

4 Cycles of T3 and CLEN w/ taurine using the two week on two week off protocol.

Correct, I had my testosterone check which was at 1050 ng/ml (units?) and my thyroid levels were also normal.

On the high end or low end of normal?

Currently I an unable to do any cardio due to a 2 grade hamstring pull when doing HIIT. I may have to back out for 2 weeks till I can do 60% MHR. This is why I have turned back to my diet. (maybe a blessing in disguise)

You're unable to do HIIT cardio, or unable to do cardio at all?

How are you able to train legs, but unable to do cardio?

(I'm assuming you're training legs at the moment due to the below split you supplied which mentions this)

Weight Training: Mon: legs/ Tues: Cardio & back and bi/ Wendnesday: Cardio & Chest, Thurday: Shoulders & Cardio/ Friday: Chest/ Saturday: Cardio/ Sunday: Cardio or Rest

Reps generally 8-12 & Max RPE
1min -1.5min depending on muscle group
2 min between sets during super set exercises.

Noted.

I'd suggest conditioning work if cardio isn't possible. (Bear crawls etc.)

I eat the same meals throughout the week and I usually eat junk foot (pizza) for a meal during the NFL games on sunday. Also may have 1 meal at taco bell during the weekend.

Noted.

Visually I can see my body get more bloated. After loosing so much weight, I can see the differences in each type of diet I try. If this wrong, I am more than willing to change my approach given you are the "gold standard the BB world."

'bloated' in response to all carbs, or specific ones?

Also, does it change in relation to the amount consumed at any one time?

Thanks again. Appreciate you thoroughness


Attached a picture. Hopefully it helps a little more

Appreciated.

[Narkissos]

I am trying to bulk up. I am 5.9" 194Lb and around 18%bf

At 18% bf, I don't think 'bulking up' is for you.

The fatter you get, the less efficiently you'll process substrates.

This isn't a get-fat-at-all-costs type of thread.

I'd suggest you get to cutting: http://forums.steroid.com/showthread.php?t=75729

Now I have the dedication, but not the knowldege so I hope u help me out.
I live in college dorm and therefore I cant cook my own food.

Can't?

The college cafe, has salads, eggs all the time.
and depending on the day it has different kinds of food.
varying from chicken, beef, pork and turkey. Sometimes they are lean cuts, but sometimes they also come fried.

And?

You can't make appropriate selections based on what's available?

I could also get chicken pieces from the cafe. I dont know which part it is but its seems pretty clean and its not fried..

ok.

Sounds like you're set then.

I usually take meals 2-3 times a day because I find it hard to goto the cafe that many times.. and i take whey protein shakes, multivitamin, creatine and mass xxx
Please advise
Thank you

I'd advise that you visit the cafe as many times as is necessary.

Whey protein shakes and all that jazz can't take the place of food.

I'd advise that you start cutting, because 'bulking up' further will just mean getting fatter... not better.

[oscarjones]

Should I increase fats and proteins on non-training days, while reducing carbs...? my goal is to stay lean while bulking.

[Narkissos]

Should I increase fats and proteins on non-training days, while reducing carbs...? my goal is to stay lean while bulking.

Generic question.

What percentage increase/decrease... and how does it relate to your TDEE for that day?

[paddy155]

Hi Nark. I have a couple of questions for you.

If I chose to switch my training to AM before I start work at around 5am,how do I calculate how many calories (pro/carb) I need to consume before my workout. Would there be a minimum requirement ?
The reason I ask is because I will not have 1-2hrs to allow my first meal to digest before I do my training. I was thinking of spliting my first meal into 2. Pre and Post workout. First meal is Pro/Carb so my workout fit's in nicely. I would just like to know your thought's on this.

What supplement's would you recommend be cosummed daily for someone bodybuilding ? As you know if will be on a cutting diet if it makes any difference.

Thanks.

[Narkissos]

Hi Nark. I have a couple of questions for you.

Cool.

If I chose to switch my training to AM before I start work at around 5am,how do I calculate how many calories (pro/carb) I need to consume before my workout. Would there be a minimum requirement ?

Why would you assume that you need to consume a specific number of calories prior to your work-out?

You've got to realize that carbs (in the form of glycogen) are our primary form of fuel during anaerobic exercise. Ergo your question should be more in the vein of "How should I go about eating the rest of the day (or the preceding day) to maximize on my a.m. sessions".

What you chug right before you train the a.m. isn't going to make a huge difference. w/ the proximity to training, you don't want anything too dense (kcal-wise) to be digested.

My suggestion would be small amounts of carbs through-out the day (including pre-bed), and a small pro/carb shake prior to lifting.

And I do emphasize small.

The reason I ask is because I will not have 1-2hrs to allow my first meal to digest before I do my training. I was thinking of spliting my first meal into 2. Pre and Post workout. First meal is Pro/Carb so my workout fit's in nicely. I would just like to know your thought's on this.

See above.

Have your first meal after your workout.

Precede your work-out with a small pro/carb/fat shake. (small amount of fat coming from supplementary EFAs)

What supplement's would you recommend be cosummed daily for someone bodybuilding ? As you know if will be on a cutting diet if it makes any difference.

Thanks.

B-complex vitamins
Chromium polynicotinate
Egg white protein
Bromelain + Serrapeptase (especially for anabolic users)
Fish Oil + lecithin