Free diet help from beast.

[perfectbeast2001]

I'm 22, but maybe you'll help me too. I turned to AAS because the only way for me to gain was by eating like a cow, so I got realy fat over the muscle - pushed me up to like 16, 17% bf. which is ok temporarily, but when I went to cut i lost more muscle than fat.

here's my bulking diet

meal 1: 2 servings oats, weight gain shake (100g carbs, 50g prot), EFAs drop the gainer it is nothing but sugar and has a habit of making you fat. Use egg whites for pro or at least a casein shake without the added sugar.
meal 2: 12oz hormone-free steak, 1 cup brown rice ok
workout
PWO - weight gain shake (100g carbs, 70g prot) about the only time that sugar is useful. I would say 100g is overkill. shoot for 80g carbs and 50g whey, Buy them seperately so you can mix as you like. Gainers are rubbish
meal 3: 2 cans tuna w/ spinach you need some carbs here. oats or brown rice. shoot for 40-60g carbs
meal 4: 8oz chicken breast, PBJ if pbj is peanut butter jelly then drop it, there are much better fat sources out there. a desert spoon of flax oil would be my 02
meal 5: 2 lean burger patties w/ cheese cheese again is not a good fat source IMO. Nuts or avocado or flax. aim for about 10-15g fat from one of those sources.
meal 6: 1/2 lb or salmon, 2tbsp natty pb as above
meal 7: Pro5 protein shake (70g prot, 15g carb) 70g of prop is overkill for one meal. shoot for 50. you dont want carbs here they are not going to help at bedtime apart from adding to fat stores and spiking insulin levels for nop reason. Add some fat. Cottage cheese would be ok as its slow digesting and will keep you anabolic for longer. make sure the pro shake is casein based or it will be digested too quickly.

I work 30 hours/week and go to school so that's the best i can do. Every1 hates some food or another...I hate eggs unfortunately.

I also drink ~gallon of water, 4-5 cups of milk a day. It's a crappy diet but so far it works better than anything else I've tried. You know some easy improvements to make??

You rock beast

Im not suprised you put on fat. those gainers are truly awful. Hope this helps some.

[RapaciousShark]

Hey Beast, check it out,

I dropped the gainer and saw most the other adjustments you made to my diet - still need to get better sources of fat though.

Good news - I'm putting on less fat. In fact I think I'm losing some fat, or my abs are just pumped more from dead lifts, which I saw reccommended in the workout forum.

Bad news - I have not gained a single pound since changing my diet. This may be a good cutting option for me. I'm taking in about the same cals by subsituting whole grain carbs on the side of every meal for the sugar in those gainers. I don't know what to do. The only thing I can think of is...more carbs?

Thanks a lot man.

[perfectbeast2001]

Hey Beast, check it out,

I dropped the gainer and saw most the other adjustments you made to my diet - still need to get better sources of fat though.

Good news - I'm putting on less fat. In fact I think I'm losing some fat, or my abs are just pumped more from dead lifts, which I saw reccommended in the workout forum.

Bad news - I have not gained a single pound since changing my diet. This may be a good cutting option for me. I'm taking in about the same cals by subsituting whole grain carbs on the side of every meal for the sugar in those gainers. I don't know what to do. The only thing I can think of is...more carbs?

Thanks a lot man.

I would add 200 cals to the daily total in the form of pro and carbs in equal measures. See how it goes for 2 weeks then re assess.

[RapaciousShark]

o sorry, macros

~350-400g carbs daily
~ 300-350g protein
~60g

35-3700 cal/day

22
5'8''
180lb
11%BF

supps: multi vit, glutamine, EFA,

[Mbuffguy]

this is a great thread lots of people drink away the results they caould get on the weekends

[hugovsilva]

Well PB, I really don't know what to say about this you are doing. The only word that pops to mind is OUTSTANDING. Much respect brother. I almost feel bad to be giving you the extra work lookin at my diet, but I could really use some tips from you regarding my cutting diet. I checked my caloric needs to cut and have reached a number of around 2100kcal daily. Check my diet.

Meal 1: 2 weetabix bars/ 1 scoop of whey/ 6egg whites
35g protein/ 28g CH/ 2g fat = 266 Kcal

Meal 2: 35g whey/ 1 tbs flaxseed oil
35 Protein/ 14g fat = 266 Kcal

Meal 3: 225g chicken breast/ Green veggies or veggie soup
35g Protein = 140kcal

Meal 4: 35g whey/ 1 tbs flaxseed oil
35g Protein/ 14g fat = 266 Kcal

Meal 5: 75g oats/ 1 scoop whey
(Pre-workout) 35g Protein/ 50g CH/ 5g fat= 385 Kcal

Meal 6: 50g whey/ 30g Vitargo
(Post-workout) 50g Protein/ 30g CH= 320 Kcal

Meal 7: 225g Chicken breast/ Green veggies or veggie soup
35g Protein= 140 Kcal

Meal 8: 35g casein/ 1 tbs flaxseed oil
35g Protein/ 14g fat= 266 Kcal

This makes up a total of 2050 Kcal divided this way:

55% protein/ 22% CH/ 23% fat

I know I have too many shakes but my professional life does not allow for a meal in between the main meals so this is how I can arrange myself.

My questions are:

- Are my carbs well divided? I mean, since I workout late in the day I chose to have them at breakfast, most of them before workout and only a minimum post workout since that meal will take place at around 8:30 pm.

- Should I have a protein/ fat breakfast and have all my carbs in the meals that surround the workout?

- How do you think I should cycle my carbs? I know my body does not react well to them. Being the presented diet my diet on workout days I would be naturally cycling carbs when I don’t workout since I would only have another carb meal besides breakfast, and once a week I will have a high carb day having low GI carbs for lunch and dinner and pointing at a cheat meal per week.

Thank you for your time and keep up being one of the most productive members here at AR.

Hugo

[perfectbeast2001]

Well PB, I really don't know what to say about this you are doing. The only word that pops to mind is OUTSTANDING. Much respect brother. I almost feel bad to be giving you the extra work lookin at my diet, but I could really use some tips from you regarding my cutting diet. I checked my caloric needs to cut and have reached a number of around 2100kcal daily. Check my diet.

Meal 1: 2 weetabix bars/ 1 scoop of whey/ 6egg whites
35g protein/ 28g CH/ 2g fat = 266 Kcal weetabix are processed high GI rubbish. man up and eat oats

Meal 2: 35g whey/ 1 tbs flaxseed oil
35 Protein/ 14g fat = 266 Kcal eat whole food. and dont give me that "i cant im at work" buy a cold bag and take the food with you.

Meal 3: 225g chicken breast/ Green veggies or veggie soup
35g Protein = 140kcal good i would add some EFA here though

Meal 4: 35g whey/ 1 tbs flaxseed oil
35g Protein/ 14g fat = 266 Kcal crap. see above

Meal 5: 75g oats/ 1 scoop whey
(Pre-workout) 35g Protein/ 50g CH/ 5g fat= 385 Kcal ok

Meal 6: 50g whey/ 30g Vitargo
(Post-workout) 50g Protein/ 30g CH= 320 Kcal not enough carbs here. Less carbs pre workout and more for post. shoot for 60-80g its very important for preventing catabolism

Meal 7: 225g Chicken breast/ Green veggies or veggie soup
35g Protein= 140 Kcal add EFA, you need some more carbs here. brown rice or oats or sweet potato. i would shoot for 40g

Meal 8: 35g casein/ 1 tbs flaxseed oil
35g Protein/ 14g fat= 266 Kcal ok

This makes up a total of 2050 Kcal divided this way:

55% protein/ 22% CH/ 23% fat

I know I have too many shakes but my professional life does not allow for a meal in between the main meals so this is how I can arrange myself.

My questions are:

- Are my carbs well divided? I mean, since I workout late in the day I chose to have them at breakfast, most of them before workout and only a minimum post workout since that meal will take place at around 8:30 pm. doesnt matter when post workout occurs what matters is that you replace the glycogen you have lost or you will be losing muscle.

- Should I have a protein/ fat breakfast and have all my carbs in the meals that surround the workout? no you need carbs for breakfast to prevent catabolism

- How do you think I should cycle my carbs? I know my body does not react well to them. Being the presented diet my diet on workout days I would be naturally cycling carbs when I don’t workout since I would only have another carb meal besides breakfast, and once a week I will have a high carb day having low GI carbs for lunch and dinner and pointing at a cheat meal per week. Carb cycling is automated if you drink a PWO shake. obviously you will not drink this on non workout days. I would also drop the carbs in the PPWO meal and eat it as a pro fat.

Thank you for your time and keep up being one of the most productive members here at AR.

Hugo

Hey buddy i would say your cals are starting way too low. Add in the carbs and EFAs i have listed and then after three weeks think about lowering carbs slightly. Do more cardio if needs be. You dont want to waste muscle after its taken so long to build it mate.

[hugovsilva]

Hey buddy i would say your cals are starting way too low. Add in the carbs and EFAs i have listed and then after three weeks think about lowering carbs slightly. Do more cardio if needs be. You dont want to waste muscle after its taken so long to build it mate.

Thanks a lot PB. I will do my best to follow your advice.

Hugo

[RapaciousShark]

PB, you are my hero! I had no clue how many easy improvements there were to make. I'll be sure to advertise for you on here when I notice the difference. I seriously would have a paid a few bucks for that critique.

That knowledge is worth $$$$ imo.

[perfectbeast2001]

LOL glad i could help mate. Diet is a real bug bear with me. I hate seeing people hit it hard in the gym and then get no results. With a few easy changes it can make all the difference.

[nissantech]

Just for some Info im endomorphic i gain weight drinking water =D I do 30 min of cardio after my workout, so i put 25g of simple carb after workout to replenish my bodies glucose, also 25g of complex pre workout to give energy throughout my session. I'm only intaking 100g of carb in a day because im trying to loose some fat in the process. but im taking around 1-1.5 g of protein per pound of mass im around 200lbs.Please give me your best ideas im really trying to commit to this, and if i do i need to know its going to work. I have the determination i just need a good plan of attack

6am- Oats 50g Complex Carb/Egg whites 25g Protein

8am- Whey 40g Protein

10am- Chicken-Turkey 40g Protein/Fibrous Carbs

12pm- Fish 40g Protein/Fibrous Carbs

2pm- Cottage Cheese 40g Protein

4pm- Beef 40g Protein/ Fibrous Carbs

6pm- Pre-Workout-Chicken-Turkey 40g Protein/Potatoe 25g Complex Carb

-Workout

8pm- Post-Workout-Whey 40g Protein/Banana 25g Simple carb

[aer_vlad]

**edit**

[perfectbeast2001]

Thanks for the help Beast. I appreciate it.

Another question:

I was looking through your diet you posted in GGallin's thread and you seem to not have much fruit. Just wondered why? I usually have a bowl of fruit in the morning...do I need to eat fruit by itself or eat it with carbs and/or fats? What amount of fruit should I try to eat and when?

Thanks!

I have advised Gallin to eat fruit if he feels like it but avoid fruits high in glucose (tropical types, bananas). Cherries and berries are good as they contain mostly fructose and are low in cals. Fructose does not provoke an insulin response. It does however top up liver glycogen. when this is topped up too much then the excess is turned to fat. Very difficult to get enough fructose in fruit to have this effect but just think about the soda industry and the increase in child hood obesity to see how high fructose content can **** you up.

[perfectbeast2001]

Just for some Info im endomorphic i gain weight drinking water =D I do 30 min of cardio after my workout, so i put 25g of simple carb after workout to replenish my bodies glucose, also 25g of complex pre workout to give energy throughout my session. I'm only intaking 100g of carb in a day because im trying to loose some fat in the process. but im taking around 1-1.5 g of protein per pound of mass im around 200lbs.Please give me your best ideas im really trying to commit to this, and if i do i need to know its going to work. I have the determination i just need a good plan of attack

6am- Oats 50g Complex Carb/Egg whites 25g Protein

8am- Whey 40g Protein

10am- Chicken-Turkey 40g Protein/Fibrous Carbs

12pm- Fish 40g Protein/Fibrous Carbs

2pm- Cottage Cheese 40g Protein

4pm- Beef 40g Protein/ Fibrous Carbs

6pm- Pre-Workout-Chicken-Turkey 40g Protein/Potatoe 25g Complex Carb

-Workout

8pm- Post-Workout-Whey 40g Protein/Banana 25g Simple carb

I am an endomorph too. I am very sensitive to simple carbs. Check out the link to bodybuilding.com transformations in my profile for proof!!
Anyhow i really do not like the diet you have outlayed allthough i can understand your reason for thinking it will work well.
the body fights against fatloss. The key to losing fat is too encourage the body to burn fat. Fat loss is not only controlled by calorie defecit there are many other factors. If you commence a diet this low in carbs and calories then you will burn fat like crazy for the first couple of weeks. Then the fat loss will start to slow. Normally at this point in a well planned cutting diet you could restrict carbs/cals slightly to kick start the fat loss again. With this diet that wont be an option. You are already at base levels here and any further cuts to diet will IMO result in muscle loss (if it isnt already). I would need to know your height, age, waistline, so we can come up with a maintenance calorie figure. From there a diet can be constructed where we can trim it every 2-3 weeks to keep the fat loss going. The diet listed is lacking in EFAs which will again hinder fat loss. The carbs for PWO and in total are simply not enough to remain anabolic. Carbs are not bad they just need to be timed correctly.
Fat loss is a marathon not a sprint.

[nissantech]

I am an endomorph too. I am very sensitive to simple carbs. Check out the link to bodybuilding.com transformations in my profile for proof!!
Anyhow i really do not like the diet you have outlayed allthough i can understand your reason for thinking it will work well.
the body fights against fatloss. The key to losing fat is too encourage the body to burn fat. Fat loss is not only controlled by calorie defecit there are many other factors. If you commence a diet this low in carbs and calories then you will burn fat like crazy for the first couple of weeks. Then the fat loss will start to slow. Normally at this point in a well planned cutting diet you could restrict carbs/cals slightly to kick start the fat loss again. With this diet that wont be an option. You are already at base levels here and any further cuts to diet will IMO result in muscle loss (if it isnt already). I would need to know your height, age, waistline, so we can come up with a maintenance calorie figure. From there a diet can be constructed where we can trim it every 2-3 weeks to keep the fat loss going. The diet listed is lacking in EFAs which will again hinder fat loss. The carbs for PWO and in total are simply not enough to remain anabolic. Carbs are not bad they just need to be timed correctly.
Fat loss is a marathon not a sprint.

Hey PB im 20 years old 5'9 and waist is around a 38 wei***ng 230lbs. Ive been working out in the gym for about 6 months ive lost alot of weight over a year i use to weigh about 285. now i want to shape my body build muscle. I'm really intrigued by bodybuilding. so if you could guide me to make a good diet plan i would appreciate it im just lost kind of im new to diets. I'm pretty active during the day im a mechanic so i do lots of walking and lifting and what not through out the day.

[perfectbeast2001]

Hey PB im 20 years old 5'9 and waist is around a 38 wei***ng 230lbs. Ive been working out in the gym for about 6 months ive lost alot of weight over a year i use to weigh about 285. now i want to shape my body build muscle. I'm really intrigued by bodybuilding. so if you could guide me to make a good diet plan i would appreciate it im just lost kind of im new to diets. I'm pretty active during the day im a mechanic so i do lots of walking and lifting and what not through out the day.

try the diet i have suggested for crip for 4 weeks. get back to me with some input after that.

[perfectbeast2001]

Bump

[Crip]

I was wondering if you'd be able to help me set up a diet to loose weight and tone up. I currently have absolutely no diet or scheduled times to eat, which leads to me over-eating at times, and snacking throughout the day. I sit in a cubicle for about 8-10 hours every day. I just got a gym membership and started running this morning. After work tonite I'm going to head back to lift and do a little more cardio.

I am 33, am just over six feet tall and weigh 255 pounds. Most of it is from drinking on the weekends. I drink a lot when I go out, and I mean a lot. Usually two beers to everyone else's one beer. I am quitting the drinking, which isn't a big deal for me to do. I'd rather spend that money on something else anyways.

I also decided to give up the junk food and snacks. I have replaced the junk food in my house with veggies and fruit to help fight the temptations. I like eating tuna and chicken breasts, and have started eating them today (trying to starting eating better).

Any help would be appreciated. I'd love to be able to see my abs again by my birthday (June 4th). I used to be in amazing shape when I was younger, but really let myself go in my mid twenties. I'd like to be confident enough to walk around with my shirt off this summer.

I also want to add that I don't have a whole lot of money for supplements/vitamins right now. My wife is in school full time and not working much, so I am pretty much supporting our family until she graduates in May. I have vitamin C and whey protein. I am going to pick up some multivitamins, and really want tp give clen a try.

[perfectbeast2001]

I was wondering if you'd be able to help me set up a diet to loose weight and tone up. I currently have absolutely no diet or scheduled times to eat, which leads to me over-eating at times, and snacking throughout the day. I sit in a cubicle for about 8-10 hours every day. I just got a gym membership and started running this morning. After work tonite I'm going to head back to lift and do a little more cardio.

I am 33, am just over six feet tall and weigh 255 pounds. Most of it is from drinking on the weekends. I drink a lot when I go out, and I mean a lot. Usually two beers to everyone else's one beer. I am quitting the drinking, which isn't a big deal for me to do. I'd rather spend that money on something else anyways.

I also decided to give up the junk food and snacks. I have replaced the junk food in my house with veggies and fruit to help fight the temptations. I like eating tuna and chicken breasts, and have started eating them today (trying to starting eating better).

Any help would be appreciated. I'd love to be able to see my abs again by my birthday (June 4th). I used to be in amazing shape when I was younger, but really let myself go in my mid twenties. I'd like to be confident enough to walk around with my shirt off this summer.

I also want to add that I don't have a whole lot of money for supplements/vitamins right now. My wife is in school full time and not working much, so I am pretty much supporting our family until she graduates in May. I have vitamin C and whey protein. I am going to pick up some multivitamins, and really want tp give clen a try.

Hey buddy. Yes I would be happy to help you. Sounds like you have made a great start by kicking the booze and stocking up on decent nutritios food. Can you give me your waist size so i can work out your maintenace calories. Also are there any foods you dislike? What time of day do you train? What time do you get up? What time to bed?
From an exercise point of view I would focus on cardio at the moment. Keep it low intensity but aim to do as long as you can. Keep your heart rate around 130. The cross trainer is good for this. Running is difficult to keep low intensity due to its demanding nature. When you have high body fat you must encourage the body to start burning fat for fuel. This is why we stick to low intensity. If you increase the pace the body will be so taxed it will start using glycogen which will in turn cause a sugar low. This is why many overweight people find exercise unpleasant as they feel sick or faint.
Do the cardio on an empty stomach in the morning then go back and eat your breakfast. Also can be done after lifting as glycogen stores are low then too. You might want to start with a full body workout focusing on the main lifts say 3 times a week just to get you into the swing of things. After a while it will be time to split the routine so we can focus more on muscular development.

[Crip]

My waist is exactly 44 inches. Pretty scary to think about when I used to wear a size 32 pants. The only foods I really don't care for are cottage cheese, broccoli and caul***ower. Also, I had a salad and a salmon fillet sprinkled with a tad of garlic powder. I want to know if the garlic powder is ok? If you need a pic let me know. I'm embarrassed, but if it will help you I'll take one. Thanks again for everything. I don't want to go into trying to diet and getting it all wrong. Your help is very much appreciated.

I get up at 6:00am and go jogging for about 30 minutes. My lower back burns really bad after about 3/4 of a mile. I work out after work, which depends. Some days I work late (till 9:00pm). I usually work out/cardio for an hour. I try to be in bed by 11:00pm. I had a salmon fillet with my dinner tonite and sprinkled a tiny bit of garlic powder. Is that ok, or should I use something else to season it with?

[aer_vlad]

**edit**

[jethro1]

Nice thread beast! I've been eating about 3,200 calories each day. I'm seeing decent gains, but thinking more is possible with a higher calorie intake.

Stats:

31 YO
6'2''
228lbs
13% bf

I train hard and heavy, mon,tue,thur,fri. I take off wed and the weekend. I do 45 minutes of moderate cardio on treadmill directly after my workouts. Looking to put on more muscle with minimum fat gain. Thanks in advance for any help.

[perfectbeast2001]

Nice thread beast! I've been eating about 3,200 calories each day. I'm seeing decent gains, but thinking more is possible with a higher calorie intake.

Stats:

31 YO
6'2''
228lbs
13% bf

I train hard and heavy, mon,tue,thur,fri. I take off wed and the weekend. I do 45 minutes of moderate cardio on treadmill directly after my workouts. Looking to put on more muscle with minimum fat gain. Thanks in advance for any help.

Sorry mate but this is for 18-21 yr olds!!
If you are seeing decent gains then your doing something right. worry about it when you stop seeing the gains - then it is time to increase cals or change diet. You may also consider re working out your maintenance cals. if you have increased your lean mass then calorific demands will be higher anyway.

[perfectbeast2001]

PerfectBeast - do you think it is necessary to drink a protein shake in the middle of the night? I wake up around 2:30-3:00 to go to the bathroom, and I could chug a protein shake then. I've read where some people are all about it and think it is very important. I've also read that when you sleep, your body's metabolism slows and drinking a protein shake isn't necessarily good, exspecially if your trying to sleep. Or should I save the shake for right when I wake up? Thanks!

Drink casein based shake when you get up for a pee! dont set your alarm or anything but if you happen to get up then drink one. It is very beneficial during a catabolic time for the body but not enough to force yourself awake every night.

[perfectbeast2001]

My waist is exactly 44 inches. Pretty scary to think about when I used to wear a size 32 pants. The only foods I really don't care for are cottage cheese, broccoli and caul***ower. Also, I had a salad and a salmon fillet sprinkled with a tad of garlic powder. I want to know if the garlic powder is ok? If you need a pic let me know. I'm embarrassed, but if it will help you I'll take one. Thanks again for everything. I don't want to go into trying to diet and getting it all wrong. Your help is very much appreciated.

I get up at 6:00am and go jogging for about 30 minutes. My lower back burns really bad after about 3/4 of a mile. I work out after work, which depends. Some days I work late (till 9:00pm). I usually work out/cardio for an hour. I try to be in bed by 11:00pm. I had a salmon fillet with my dinner tonite and sprinkled a tiny bit of garlic powder. Is that ok, or should I use something else to season it with?

Ok well garlic powder is fine. Looking at your maintenance cals we would be shooting for around 3K per day.

Luckily i Have a couple of cutting diets I used last year that would fit your needs. The first would be a good place for you to start as it will get you used to eating at the correct times and you will be at maintenance calories. It should in theory be possible to burn a little fat and add some lean mass over 3-4 weeks.
Obviously if you workout at a different time to me then simply move the PWO and PPWO meals to after your workout, PM me if you have any trouble working it out!


Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5
WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5

Each chicken meal served with a handful of fibrous green veg bringing carbs to approx 200g per day in total.

[Crip]

Thanks perfectbeast. I'm going to head to the store tomorrow and stock up on everything. I'll take pics weekly to see if I can see the transformation taking effect.

[perfectbeast2001]

Bump

[ecto9]

Pb My stats are: 49yr - 6'1" - 180lbs - 34" Waist - 40" Chest - 12%bf - Lifting 4yr - Also I brisk walk 5-10 miles/wk

My first inj. cycle will be: 250 -500mg test wk X 12wks Prob go with 250, undecided at this point.

Currently I'm following the 60 - 30 - 10 ratio of: CHO - Pr - Fat. 2200-2700 Cal/day (prone to belly fat!)

My question to you is: How should my diet adjust while being on cycle?

Goals: Put on 10lbs LBM after all said and done. Never passing 200lbs.

Thanks in adv., and for being such a helpful member...

[perfectbeast2001]

Pb My stats are: 49yr - 6'1" - 180lbs - 34" Waist - 40" Chest - 12%bf - Lifting 4yr - Also I brisk walk 5-10 miles/wk

My first inj. cycle will be: 250 -500mg test wk X 12wks Prob go with 250, undecided at this point.

Currently I'm following the 60 - 30 - 10 ratio of: CHO - Pr - Fat. 2200-2700 Cal/day (prone to belly fat!)

My question to you is: How should my diet adjust while being on cycle?

Goals: Put on 10lbs LBM after all said and done. Never passing 200lbs.

Thanks in adv., and for being such a helpful member...

Hey mate. If your prone to belly fat then i would consider revising your macros to at least 40 40 20 and possibly even 30 50 20 (in favour of pro). People with a tendency to have abdominal fat in my experience do not handle carbs well and get better results with a higher pro diet. Fat (EFAs) are essentail for many vital processes that occur and also aid fat burning. They are a must and should not be avoided.

I would increase cals to at least 3200 on the new macro split. I think you will see much leaner gains. something like the diet listed below might be good. I would add fat to the last 4 meals in the form of flax (1 teaspoon each)

Pre Cardio (about 4AM) - 2scoop whey (cal224, carb5, pro46, fat3) TOTALS – cal224, carb5, pro46, fat3
Meal 1 - 6 egg whites (cal 96, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 503, carbs 53 pro 53, Fat 6.5
Meal 2 - Oats 40g (cal150 carb25 pro6 fat2) 2 scoop whey (cal224, carb5, pro46, fat3),. Banana (cal105 carb27 pro1 fat). TOTALS - Cal 479, carbs 57, pro 53, fat 5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Oats 80g (cal295 carb51 pro12 fat5) TOTALS – Cal519, carbs56, pro58 fat 8

PPWO - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 40g (cal150 carb25 pro6 fat2) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal407 carbs27 pro60 fat4

meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10

Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10


Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 3126 Carbs 198 Protein 429 fat 56

[200byjune]

hey beast, i am 6'3 230 and am looking to cut. i go to school and was wondering if you could give me some help on my cutter?

630am- 1 slice wheat bread? would white be better here? dont want to much wheat in there. and 1 scoop whey protien with 8oz milk 1 fish oil cap
cals 360 pro 40 carbs 38 fat 7.5

920am - can of tuna 1 slice wheat bread 1 fish oil cap
cals 310 pro 41.5 carbs 23 fat 5

12am- can of tuna 1 slice wheat bread 1 fish oil cap
cals 310 pro 41.5 carbs 23 fat 5

3 pre w.o- 2 scoops whey protien 1 apple
cals 320 pro 48 carbs 25 fat 2

5 pwo- 2 scoops whey protien 10oz grape fruit juice
cals 400 pro 48 carbs 56 fat 2

645 6oz chicken 1 scoop whey protien 1 fish oil cap
cals 290 pro 60 carbs 6 fat 3

945 2 scoops casein protien 2 fish oil caps
cals 260 pro 23 carbs 4 fat 3

cals 2250 pro 302 carbs 195 fat 27.5

i need alot of help what should i do im looking in adding maybe 550 more cals. should i add in penut butter in all my meals except for pre and pwo for fat as ive seen people have 50/30/20 for cutting fat pro carb. im completly lost i have absolutly no idea how to cut but i do no how to bulk. this will be the first time cutting and im not really lookin forward to it. i need alot of help and would like to get started on wedesday if its possible? i work out on our football routine with is upper mon thur and lowers tues fri. wed sat sun off. on leg day im going to do cardio after my workouts tuesday and friday and before on monday and thursday and wednesday have cardio to. cardio will be walk for 2 minets sprint for 1 for 45 minets or so. wich is the best for my senario? looking to lose as much fat as possible in 3.5 weeks. on off days what should i sub in there for pre and pwo food? since ill be doing my cardio after w/o should i have a shake right before my cardio or somthing? all help is very much apreciated. u are a very possitive person and i respect u very much for helping everybody out on this bored.

[perfectbeast2001]

hey beast, i am 6'3 230 and am looking to cut. i go to school and was wondering if you could give me some help on my cutter?

630am- 1 slice wheat bread? would white be better here? dont want to much wheat in there. and 1 scoop whey protien with 8oz milk 1 fish oil cap
cals 360 pro 40 carbs 38 fat 7.5

920am - can of tuna 1 slice wheat bread 1 fish oil cap
cals 310 pro 41.5 carbs 23 fat 5

12am- can of tuna 1 slice wheat bread 1 fish oil cap
cals 310 pro 41.5 carbs 23 fat 5

3 pre w.o- 2 scoops whey protien 1 apple
cals 320 pro 48 carbs 25 fat 2

5 pwo- 2 scoops whey protien 10oz grape fruit juice
cals 400 pro 48 carbs 56 fat 2

645 6oz chicken 1 scoop whey protien 1 fish oil cap
cals 290 pro 60 carbs 6 fat 3

945 2 scoops casein protien 2 fish oil caps
cals 260 pro 23 carbs 4 fat 3

cals 2250 pro 302 carbs 195 fat 27.5

i need alot of help what should i do im looking in adding maybe 550 more cals. should i add in penut butter in all my meals except for pre and pwo for fat as ive seen people have 50/30/20 for cutting fat pro carb. im completly lost i have absolutly no idea how to cut but i do no how to bulk. this will be the first time cutting and im not really lookin forward to it. i need alot of help and would like to get started on wedesday if its possible? i work out on our football routine with is upper mon thur and lowers tues fri. wed sat sun off. on leg day im going to do cardio after my workouts tuesday and friday and before on monday and thursday and wednesday have cardio to. cardio will be walk for 2 minets sprint for 1 for 45 minets or so. wich is the best for my senario? looking to lose as much fat as possible in 3.5 weeks. on off days what should i sub in there for pre and pwo food? since ill be doing my cardio after w/o should i have a shake right before my cardio or somthing? all help is very much apreciated. u are a very possitive person and i respect u very much for helping everybody out on this bored.

Hey buddy. Well at your size you are going to need to start on a higher cal intake than you have there. If you start that low you will have nothing left to subtract when fat buring slows down. The body becomes used to excercise and calorie requirements and cleverly adjusts itself to constantly remain in homeostasis (the same). We need to encourage fat burning which we can do every two weeks or so by subtracting some cals. I have a diet for you to start out with below. Foollow that for 2 weeks then report back for adjustemnts.
Cardio need to be steady at a heart rate of about 130. Sprinting and such is not ideal as it forces the body to burn glycogen for fuel rather than fat. Keeping it low intensity promotes fat burning and maintains muscle. cross trainer for 30 mins daily would be good. on the off days of weights do the cardio pre breakfast on an empty stomach. On lifting rest days simply do not have the PWO shake. but eat all other meals normally.

Meal 1 - 5 egg whites (cal 80, pro18), Oats 60g (cal233 carb40 pro10 fat4), 1scoop whey (cal112, carb2.5, pro23, fat1.5). Prunes 6 (cal110, carb26, pro1,) sprinkle cinnamon. TOTALS - Cal 535, carbs 68 pro 52, Fat 5
WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - 5 egg whites (cal 80, pro18), Oats 60g (cal233 carb40 pro10 fat4), 1scoop whey (cal112, carb2.5, pro23, fat1.5). fruit serving seasonal 100-200g dependant on type (100 cals carbs 30) sprinkle cinnamon. TOTALS - Cal 525, carbs 62 pro 51, Fat 5

meal 4 - 150g chicken (cal247 pro46 fat5) walnuts 7 halves (cal93 fat9g carb 2 pro 2) 1 sweet potato or 30g brown rice (cal103 carb 23 pro 2) TOTALS – cal 443, pro50, fat14 carb 32

Meal 5 - 150g chicken (cal247 pro46 fat5) Flax Oil (cal83 fat9g) sweet potato or 30g brown rice (cal103 carb 23 pro 2) TOTALS – cal433, pro48, fat14 carb 32

Meal 6 - 150g chicken (cal247 pro46 fat5) Flax Oil (cal83 fat9g) sweet potato or 30g brown rice (cal103 carb 23 pro 2) TOTALS – cal433, pro48, fat14 carb 32


Before Bed – Lean Mince175g (cal240 pro37 fat8) 12 Almonds (cal83 pro3 fat8) TOTALS cal323 pro40 fat16

DAILY TOTAL Cal 3211 Carbs 309 Protein 347 fat 71

[aer_vlad]

**edit**

[perfectbeast2001]

What do you think of soy? I've read where it mimics estrogen - not sure if that's true.

I just wondered if you think it is a good source of protein and what seems an acceptable amount.

Most protein bars have lots of soy in them - cheaper then whey perhaps?

http://www.soyonlineservice.co.nz/03summary.htm

I would not use it anymore. i used to eat it and guess what - i was always fat and had typical female style fat deposits. Heavy on the chest, hips and ass. Leaving soy out of diet made me stronger, harder and i found it easier to keep lean. The stuff is basically a cheap waste product that food companies use to fill out processed meals cheaply. And they try and tell you its good for you - yeah whatever!

[aer_vlad]

**edit**

[RapaciousShark]

thanks PB, be back in 2 weeks.

[scarface007]

I have noticed a worrying and increasing trend lately. I'm getting a lot of young guys asking me how to get big. They do not want to hear about diet, they want to know which gear to take. These are people who have no idea what there eating calorie wise on a daily basis. They are consuming alcohol and junk food. Steroids will do NOTHING for you when you are eating like this. There is no point chemically increasing protein synthesis when there is no protein consumed in the diet. One guy last week told me he gets plenty of protein as he always has lots of chicken on his pizzas.
Anyhow this really bothers me and I would like to offer free diet advice to any young people here (under 21) who are considering using AS. I can guarantee that if you follow the advice you will gain more muscle than you would doing gear with junk food and beer. So either ask for help in this thread or PM me. Sometimes it can take a couple of days to get back as i work a lot but i will always reply.

I read your thread on were you are offering some diet advise , well im
new here and would like some help if possible . Im not under 21 like you
said though so i would understand if that is your rule .
well im 25yrs old weight is about 212 im 5'7". my body fat is around
25-30%. i was really phisicaly active till i left the military in 2007 . i
went from 175 lean and cut to 212 fat boy . i would like to get some
muscular definition and maybe shed some fat off. I have done some reserch and i
have learn some stuff , i need 400g of protein ,100-150g of carbs , and
small amount of fat as possible . The only problem i have is eating that up
into 8 melas a day , i dont know were to start . I also want to start a cyle,
i was doing a lot of research i found this from the adverising site on this
forum and would like you expert opinion
http://www.buysteroids.com/growth-ho...-pgh-p-38.html .
Any help will be greatly apreciated .

Thanks

SEMPER-FI

[aer_vlad]

**edit**

[scarface007]

Thanks - that's exactly what I needed to know!




I know I'm not PerfectBeast, but I think I can help a little.

First, at 25-30% (which is a wide range) bodyfat, you need to loose a lot of weight before you start a cycle. This can easily be achieved through proper diet and exercise. Are you sure about your BF %?

I dunno where you read "small amounts of fat as possible" because that's B.S. And for the website you posted, don't waste your time or money.

If I was you, I'd start by reading the stickies at the top of the Diet category (the one your in now) and use the search function - there's a TON (literally) of information about diet and exercise on this forum.

PB may be able to help you out, I dunno.

Well i got that exact quote from Milos seminar video , were he stated minimum fat intake since you will be getting most of your fats from the high protein intake , correct me if i wrong but i was just going by what the experts were stating .

im not sure about my body fat , i was preatty much guessing .

im 5'7"
my weist is a 38"
i weigh about 210-215
my wrist is about 7.5 "
chest is 44"
biceps are 15 "
im preatty stocky i just have a beer belly ( dam Marine corp habits )
i can still bench 295lbs max 1 rep on the flat bench ( i suse to hit 350lbs )
i can still do 15 pull ups ( used to do like 40 before )
my running sux a$$ i can probably run my 3 miles in 24 min ( used to run 17-18 min 3 miles in the Marines )
i think im in that bad shape ( compared to before ) , i want to look like i did before 175-180 lean and cut . but i wouldnt mid looking like beats ( dude is jacked )
my calory intake in the Marines was roughly about 3000-3500 calories . but we ran ALOT and my unit was verry phisicaly active . Now i dont even run if there is a fire LOL .

im kind of looking for a kick start , a point in the right direction . i know that diest are trial and error , but i dont want to start with errors.

thanks for the help .

[chlorine]

PB, again thanks for taking the time to critique the diets of those who choose to post them. This is my first post as I normally come to this forum just to browse but this thread made me sign up.

I am currently 22 years old, 5'9" and about 178lbs. I am lean, I have a 32" waiste and if I had to guess I'd be around 12-13% BF. I have always been lean and have had trouble putting on weight (actually I say that because in my earlier years I did not follow any diet - I do have a naturally smaller frame, shoulders, smaller wrists, etc). 6 weeks ago I started my first cycle after a few years of training to put on some lean muscle mass. I started around 170 so I have gained a modest amount even though I have been sick for the past week and haven't been able to hit the gym or even stick to my diet. I am currently on my 6th week of 350mg/wk Test Enth, which I shoot two times weekly @ 175mg. I am also running some arimidex @ .25mg ED.

I'll be the first one to admit my initial diet is nowhere near perfect and I did rely on the shakes too much for convenience purposes. Since stumbling across this post, I have modified it and now I am seeking your valuable input.

Here is my modified diet:

Meal 1 (9:00-10:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 1 cup oats [342c,60c,13p,6f]
• 1 scoop whey [120c,3c,24p,1f]
• 1 tablespoon flax [120c,0c,0p,14f]
Total = 704c, 66c, 63p, 21f

Meal 2 (12:00-1:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
Total = 390c, 52c, 44p, 1f

Meal 3 (3:00-4:00pm):
• 2 cans chunk light tuna [240c,0c,60p,2f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 cup broccoli
Total = 450c, 52c, 64p, 2f

Meal 4 (5:30-7:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f]
Total = 510c, 52c, 44p, 15f

Meal 5 (8:30-10:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f]
Total = 510c, 52c, 44p, 15f

Meal 6 - PWO: (11:00pm):
• 2 scoops whey [240c,6c,48p,2f]
• 80 grams dextrose [320c,80c,0p,0f]
Total = 560c, 86c, 48p, 2f

Meal 7: (1:30-2:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 2 tablespoons peanut butter [200c,6c,6p,16f]
Total = 322c, 9c, 32p, 16f

===============================================
Grand Total:
Calories – 3446
Carbohydrates – 369
Protein – 339
Fat – 72

This is obviously for a workout day (I normally go to the gym anywhere from 9-10pm). What are your thoughts? I feel as thought I have too many carbs in here. How would you modify this and structure it out for a non-workout day?

Thanks again PB, your input is much appreciated!

Cl.

[perfectbeast2001]

PB, again thanks for taking the time to critique the diets of those who choose to post them. This is my first post as I normally come to this forum just to browse but this thread made me sign up.

I am currently 22 years old, 5'9" and about 178lbs. I am lean, I have a 32" waiste and if I had to guess I'd be around 12-13% BF. I have always been lean and have had trouble putting on weight (actually I say that because in my earlier years I did not follow any diet - I do have a naturally smaller frame, shoulders, smaller wrists, etc). 6 weeks ago I started my first cycle after a few years of training to put on some lean muscle mass. I started around 170 so I have gained a modest amount even though I have been sick for the past week and haven't been able to hit the gym or even stick to my diet. I am currently on my 6th week of 350mg/wk Test Enth, which I shoot two times weekly @ 175mg. I am also running some arimidex @ .25mg ED.

I'll be the first one to admit my initial diet is nowhere near perfect and I did rely on the shakes too much for convenience purposes. Since stumbling across this post, I have modified it and now I am seeking your valuable input.

Here is my modified diet:

Meal 1 (9:00-10:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 1 cup oats [342c,60c,13p,6f]
• 1 scoop whey [120c,3c,24p,1f]
• 1 tablespoon flax [120c,0c,0p,14f] I do not like adding fat sources to big carb meals but some like too. Other than that looks good
Total = 704c, 66c, 63p, 21f

Meal 2 (12:00-1:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
Total = 390c, 52c, 44p, add flax here. brown rice is low gi so should affect fat storage due to raised insulin levels too much

Meal 3 (3:00-4:00pm):
• 2 cans chunk light tuna [240c,0c,60p,2f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 cup broccoli
Total = 450c, 52c, 64p, 2f as above

Meal 4 (5:30-7:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f] Use flax or natural wholefood sources such as nuts (about 15g) or half an avocado
Total = 510c, 52c, 44p, 15f

Meal 5 (8:30-10:00pm):
• 200g chicken [180c,0c,40p,1f]
• 1 cup cooked rice [210c,52c,4p,0f]
• 1 tablespoon olive oil [120c,0c,0p,14f] drop the fat here and use white rice for some pre workout energy
Total = 510c, 52c, 44p, 15f

Meal 6 - PWO: (11:00pm):
• 2 scoops whey [240c,6c,48p,2f]
• 80 grams dextrose [320c,80c,0p,0f]
Total = 560c, 86c, 48p, 2f good

Meal 7: (1:30-2:00am):
• 1 cup egg whites [122c,3c,26p,0f]
• 2 tablespoons peanut butter [200c,6c,6p,16f]
Total = 322c, 9c, 32p, 16f good

===============================================
Grand Total:
Calories – 3446
Carbohydrates – 369
Protein – 339
Fat – 72

This is obviously for a workout day (I normally go to the gym anywhere from 9-10pm). What are your thoughts? I feel as thought I have too many carbs in here. How would you modify this and structure it out for a non-workout day?

Thanks again PB, your input is much appreciated!

Cl.

Hey buddy diet looks great for a hard gainer. carbs are definately needed if you are having trouble gaining mass. The only change i would make would be to miss the post workout shake and use brown rice in the pre workout meal. keep us posted on how you get on. looks like you will do well.