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

[Narkissos]

i found this abstract quote hits home with the purpose of this thread.

The majority of a performance athlete’s training and overall cardiovascular function is dependent upon carbohydrate-derived energy provision. Thus, to support this training intensity, a high carbohydrate intake should be targeted. The required energy expenditure throughout each training phase varies significantly, and thus the total energy intake should also vary accordingly to better maintain an ideal body composition. Optimizing acute recovery is highly dependent upon the immediate consumption of carbohydrate to maximize glycogen re-synthesis rates. To optimize longer-term recovery, protein in conjunction with carbohydrate should be consumed.

very brief, yet again shows that for maximum performance, effort, and recovery, a diet consisting mainly of pro/carb should be utilized.

Stellingwerff, T., Boit, M. K., Res,. (Dec2007) Nutritional strategies to optimize training and recovery in performance and middle-distance athletes. Journal of Sports Sciences, Supplement 1, Vol. 25, p17-28, 12p

^^Good find.

Especially pertinent because it's directly applicable to our purposes.

The athletes mentioned here are performance and middle-distance athletes... as opposed to long-distance runners.

Directly applicable.

-CNS

[MaGiCJNG]

Hello AR... Narkissos here.

I figure that most of you know me.

Some...from my years here.

Some...as my clients.

Others, having followed my articles 'elsewhere'.

Those of you that have been around for a while know that I specialize in training and nutrition... with specific emphasis on contest prep.

Those of you who've worked with me know that my approach to dieting differs significantly to the norm on the boards.

This thread serves to supply free dieting advice based on what I have tested and applied many times over on clients.

I do not subscribe to the pro/fat school of dieting... Ergo, I will be representing a higher-carb approach.

Novastepp will be assisting in this regard...as his views on dieting are similar to my own...

...Similar... but dissimilar as well.

On this thread you'll get no-nonsense advice...from two points of view.

A warning beforehand... Leave your ego at the door

Nark and Nova are primed to rock this joint!!!

-CNS

Good shit dude thanks. I'm sure many others like myself are much appreciative of this advice. I have already consulted with Nova and he gives nothing but excellent advice, and what i have read from your posts, well, the same.

I appreciate this and I will be looking forward to the constant advice given out to others!!!

[MaGiCJNG]

Hey Nark and Nova

I have adjusted my diet to include complex carbs in every meal (as you know Nova, you helped me already in this regard), stating i will get my trivial amount of fats from the meats i eat.

I think i am going to carb cycle though, as it makes sense to me. But i saw you mention a refeed day. What does this mean?

Also, you say ergo a lot haha what is that?

Secondly, how do you feel in the Malto/Dextrose & Protein PWO shake? I like it in terms of taste haha, but i feel like i'm cheating every time i drink one of them. I know Nova uses complex carbs, but is it safe to say its good to consume these right after am intense workout? What about right after cardio?

I use 50 grams of whey, with 50 grams of malto and 30 grams of dextrose. Is this fine?

Last, but how long do you usually have your last meal before your workout? I ate yesterday 30 minutes before i hit up the gym, but i usually wait around 2 hours. Whats a good rule of thumb here?

Thanks guys.

[Narkissos]

Hey Nark and Nova

Hey buddy... Got your PM...

Thanks for re-posting.

I have adjusted my diet to include complex carbs in every meal (as you know Nova, you helped me already in this regard), stating i will get my trivial amount of fats from the meats i eat.

I think i am going to carb cycle though, as it makes sense to me. But i saw you mention a refeed day. What does this mean?

A Re-feed day is already incorporated in your carb-cycling protocol. It would be your high-carb day.

For those who are consuming lower kcals for an extended period of time (As opposed to cycling kcals/carbs up and down), a re-feed day is incorporated to encourage glycogen supercompensation etc.

Also, you say ergo a lot haha what is that?

lol.. it means 'therefore'... or consequently.

I write like how i speak.

..and I really do say 'ergo'

Secondly, how do you feel in the Malto/Dextrose & Protein PWO shake? I like it in terms of taste haha, but i feel like i'm cheating every time i drink one of them. I know Nova uses complex carbs, but is it safe to say its good to consume these right after am intense workout? What about right after cardio?

I've used Dex... Sports nutrition guys always pull the latest studies which site that high glycemic carbs pwo are optimal.

The debate will always rage on.

Personally.. I don't like the inclusion of pure sugar pwo (and yes i know that malto is technically complex).

I get 'fatter' when i consume pure sugar pwo.

I have tried it both ways a number of times.. including during contest prep.

Personally I'm more comfortable suggesting the pwo application of complex carbs.

I use 50 grams of whey, with 50 grams of malto and 30 grams of dextrose. Is this fine?

If you're using a nutrient partitioning agent.. sure.

Otherwise...that's too much whey..and too much sugar.

The purpose of the pwo shake is to initiate protein synthesis..and to curtail cortisol.

Still there is such a thing as too much of a good thing.

I believe that without the use of a GDA that it is pointless to push too much food pwo.

Especially if your diet tru-out the day isn't particularly depletive.

Last, but how long do you usually have your last meal before your workout? I ate yesterday 30 minutes before i hit up the gym, but i usually wait around 2 hours. Whats a good rule of thumb here?

Thanks guys.

This is a matter of personal preference.

There was a time that i could NOT train unless i'd eaten at least 30 minutes prior.

Other times, I couldn't train if my last meal was more than an hour prior.

I eat when i'm hungry.

I just modify the amount consumed (and the type of fuel) based on the proximity to the workout.



-CNS

[novastepp]

Hey Nark and Nova

I have adjusted my diet to include complex carbs in every meal (as you know Nova, you helped me already in this regard), stating i will get my trivial amount of fats from the meats i eat.

I think i am going to carb cycle though, as it makes sense to me. But i saw you mention a refeed day. What does this mean?

Also, you say ergo a lot haha what is that?

Secondly, how do you feel in the Malto/Dextrose & Protein PWO shake? I like it in terms of taste haha, but i feel like i'm cheating every time i drink one of them. I know Nova uses complex carbs, but is it safe to say its good to consume these right after am intense workout? What about right after cardio?

I use 50 grams of whey, with 50 grams of malto and 30 grams of dextrose. Is this fine?

Last, but how long do you usually have your last meal before your workout? I ate yesterday 30 minutes before i hit up the gym, but i usually wait around 2 hours. Whats a good rule of thumb here?

Thanks guys.

Nark already chimed in, but I would like to also say that I don't see a need for simple sugars PWO. I have stated this in a lot of other threads, lately I ranted for a little in the thread titled something like "PWO carbs necessary?"

Also, My rule of thumb is you should eat as close to your workout as you can, while feeling energetic and while not feeling sick during compound lifts. Honestly, and hour is a good number usually for me. I usually wait a little longer on leg day.

[MaGiCJNG]

Hey thanks for the response.

Ok so do you suggest for PWO i use what, 40-50 grams of protein and maybe 40-50 grams of oatmeal? What is your PWO meal? Can i add malto into this since its considered complex?

Any suggestions would be awesome.

Thanks.

Oh and to Nolva, where do you fit your peanut butter into your diet haha?

[novastepp]

Hey thanks for the response.

Ok so do you suggest for PWO i use what, 40-50 grams of protein and maybe 40-50 grams of oatmeal? What is your PWO meal? Can i add malto into this since its considered complex?

Any suggestions would be awesome.

Thanks.

Oh and to Nolva, where do you fit your peanut butter into your diet haha?

my freaking contraindication from hell... my PB addiction. i try not to buy it. but when i'm craving a cheat i will use peanut butter over a lot of the junk other guys use. so for me its a cheat.

[THEGOLDPRO]

ok i could use some help here, im 26 6'1 weight 220, no idea on bodyfat. i own a landscaping business and work my balls off, i barely have time to eat let alone eat right most of the time. i want to trim down a bit and was wondering how possible it was without having to eat the 5-6 small meals a day as i just dont have the time.

And what would you reccomend i start eating as far a foods go to help me out. i usualy never eat breakfast, and for lunch i usually get a sandwich at a deli, such as roastbeef on a hardroll, dinner is always diffrent. usualy never healthy food, lol.

[BWhitaker]

ok i could use some help here, im 26 6'1 weight 220, no idea on bodyfat. i own a landscaping business and work my balls off, i barely have time to eat let alone eat right most of the time. i want to trim down a bit and was wondering how possible it was without having to eat the 5-6 small meals a day as i just dont have the time.

And what would you reccomend i start eating as far a foods go to help me out. i usualy never eat breakfast, and for lunch i usually get a sandwich at a deli, such as roastbeef on a hardroll, dinner is always diffrent. usualy never healthy food, lol.

What hours do you work...do you take a lunch break?

Usually people that say they cant eat 5 meals per day only can't because they are not creative enough, or dont know how to prepare food so it is easy to consume quickly. I sometimes precook a couple servings chicken and cut into bites, throw in a serving of brown rice, add my seasonings etc and pack a fork. I could eat that in less than 2 minutes. Just shovel, chew a little, swallow with water, repeat.

So if you ate breakfast before work, eat a half meal between breakfast and lunch, eat lunch, eat a half meal between lunch and after work, after work eat dinner, and get a final meal in a little before bed

[THEGOLDPRO]

What hours do you work...do you take a lunch break?

Usually people that say they cant eat 5 meals per day only can't because they are not creative enough, or dont know how to prepare food so it is easy to consume quickly. I sometimes precook a couple servings chicken and cut into bites, throw in a serving of brown rice, add my seasonings etc and pack a fork. I could eat that in less than 2 minutes. Just shovel, chew a little, swallow with water, repeat.

So if you ate breakfast before work, eat a half meal between breakfast and lunch, eat lunch, eat a half meal between lunch and after work, after work eat dinner, and get a final meal in a little before bed

i work from about 8am-5-6 almost everyday. also without going too too crazy what do you guys recomend for lunch and dinner, i never pack a lunch i just grab something from a local deli while im out.

[BWhitaker]

i work from about 8am-5-6 almost everyday. also without going too too crazy what do you guys recomend for lunch and dinner, i never pack a lunch i just grab something from a local deli while im out.

The problem is grabbing something from a local deli. While you can usually eat alright at a deli (if you are bulking) it is usually not idea. It is hard to get the required protein and the quality of carbs is usually low.

Pack a lunch.

In order to find out what you should pack, figure out what macros you want in each meal and then find convenient sources that fulfill that need

[Beefkake31]

i know you want Nark's opinion, but myself I don't see a need to eat at a sub maintenance level if you base your caloric needs off of your LBM. You will probably hear that a lot in this thread if you follow it, but it really shows great results both on paper and in the real world applications. The ability to stay full, and keep any and all strength and size gains is very attainable following this kind of approach, you just need to find the correct carbs and varying protein choices.

No, I definitely like to hear your opinions always too Nova, respect your knowledge just as much.

[Beefkake31]

To Nova and Nark:

I'm starting to see the concepts of this approach. I will say I am going to do some experimenting with this approach and also a lower carb slightly higher fat approach with no cycling for the next few weeks. I want to experience both see what works best for me. I know of course performance wise the carbs have to be there in a decent amount. Thanks for the insights and help guys.

[novastepp]

No, I definitely like to hear your opinions always too Nova, respect your knowledge just as much.

thanks man

[Prada]

i work from about 8am-5-6 almost everyday. also without going too too crazy what do you guys recomend for lunch and dinner, i never pack a lunch i just grab something from a local deli while im out.

It all depends on your daily required macros. Therefore what would be needed it what ever is missing in your total macros. That is however rather simplistic. Yuo have to take things like nutrient timing into consideration. Easiest way is to determine your daily required macros and divide it into 5-6 meals.

[novastepp]

ok i could use some help here, im 26 6'1 weight 220, no idea on bodyfat. i own a landscaping business and work my balls off, i barely have time to eat let alone eat right most of the time. i want to trim down a bit and was wondering how possible it was without having to eat the 5-6 small meals a day as i just dont have the time.

And what would you reccomend i start eating as far a foods go to help me out. i usualy never eat breakfast, and for lunch i usually get a sandwich at a deli, such as roastbeef on a hardroll, dinner is always diffrent. usualy never healthy food, lol.

It is very hard to evaluate a diet based on the info you gave. realistically i would say take a look at the bulking sticky, the cutting sticky, and this thread...http://forums.steroid.com/showthread.php?t=250397 for food selection ideas.

at that point you will need to find a way to eat something every 3 hours. and when you can successfully make some kind of plan. post it up in a new thread for everyone to critique for you.

[Braunstein]

Is Nark suspended?


Any input on the sample diet I posted about...?

I need some help.

[DrBell]

Not any specific reply on your diet. Hate to see nark suspended. Not stealing these guys show, but I totally agree with them. I know I only have like 70 something post and these guys are vets, but My degree involves a lot of nutrition. I agree with them on everything they are saying. Moderation on carbs. No simple carbs, only complex ones. Lots of protein and very low fat. Only fats taken in need to be of the O M E G A 3,6,&9 category that you would get out of fish, flax or borage oils. Everyone should avoid milk and everything else that is white except beans, eggs, and cauliflower. Milk is very bad for you. It is intended for baby calf not humans. Rice milk is safe for men. Soy contains alot of phytoestrogens as well. Sugar, flour, starches all bad. Don't shop the middle isles of the store. Bottom line is if it ain't in your cabinet you won't eat it. So, learn how to shop properly. Get the produce up front, meat down the side isle, and the juice and eggs are in the last isle. Fruit juice that is. Awe dream with me. If we could only go to the store and get our juice. LOL NE way back to the subject..... The middle isles are boxed foods with thickeners which are starches, noodles, baked goods, chips, sodas, snacks. All these things are empty calories that have no place in an athletes body.
Peanut butter? Hmmm I can rationalize protein and some good fats. LOL

[TR'05]

Not any specific reply on your diet. Hate to see nark suspended. Not stealing these guys show, but I totally agree with them. I know I only have like 70 something post and these guys are vets, but My degree involves a lot of nutrition. I agree with them on everything they are saying. Moderation on carbs. No simple carbs, only complex ones. Lots of protein and very low fat. Only fats taken in need to be of the O M E G A 3,6,&9 category that you would get out of fish, flax or borage oils. Everyone should avoid milk and everything else that is white except beans, eggs, and cauliflower. Milk is very bad for you. It is intended for baby calf not humans. Rice milk is safe for men. Soy contains alot of phytoestrogens as well. Sugar, flour, starches all bad. Don't shop the middle isles of the store. Bottom line is if it ain't in your cabinet you won't eat it. So, learn how to shop properly. Get the produce up front, meat down the side isle, and the juice and eggs are in the last isle. Fruit juice that is. Awe dream with me. If we could only go to the store and get our juice. LOL NE way back to the subject..... The middle isles are boxed foods with thickeners which are starches, noodles, baked goods, chips, sodas, snacks. All these things are empty calories that have no place in an athletes body.
Peanut butter? Hmmm I can rationalize protein and some good fats. LOL

With respect to the bolded portion of your reply, I have to respectfully disagree.

Moderate amounts of saturated fats are vitally important to any physically active individual; and, even more so for those training for strength. I don't even think I have to go into the details with respect to this.


Nark & Nova, I am happy that you two have started this thread. Too often people are offering up IMHO poor, vague, or simply uninformed advice. This could be sticky-worthy in the foreseeable future.

Although my own methodologies differ quite markedly with your own, I am always eager to read what both of you have to say when it comes to nutrition.

[pump.joe]

Why exactly is milk bad for you?

[novastepp]

Why exactly is milk bad for you?

I know you were replying to him, but I have something to say about milk. First of all, I do not have a dairy allergy like many do. Basically it doesn't bloat me. Many have problems digesting the sugars in milk, mainly galactose. Many folks have slight food allergies and don't know it. For instance I get really bloated if I eat rice, and that is my little food allergy. So I stay away from rice.

In reference to milks nutritional value, wow. I love it. Low GI sugar, whey and casein protein. 80% of the protein in milk is usually whey and the other 20% is usually casein.

I also use milk in every single PWO meal.

[novastepp]

Although my own methodologies differ quite markedly with your own, I am always eager to read what both of you have to say when it comes to nutrition.

and in all honesty, that is what makes this so great. There are varying opinions in regard to dieting. We are merely showing ours based on science, and our experiences with others and ourselves. I would ask you to gather as much info as you can and try this approach. It really does work wonders for those dedicated to the lifestyle we choose to follow. one of destruction and big thighs.

[novastepp]

Only fats taken in need to be of the O M E G A 3,6,&9 category that you would get out of fish, flax or borage oils.

i don't agree with that at all, and that totally depends on what you are doing with your diet. Fats are essential to hormone regulation, and after harsh cycles it is commonplace for extreme supplementation with saturated fats. But this isn't the discussion we are looking for in this thread so I won't comment on it further.

Everyone should avoid milk and everything else that is white except beans, eggs, and cauliflower. Milk is very bad for you. It is intended for baby calf not humans. Rice milk is safe for men. Soy contains alot of phytoestrogens as well.

wow, that's a blanket sweep that isn't backed by much literature at all. I use milk bulking/cutting/crapping... all the time. and to say food thats are "white" are harmful is juvenile.

Sugar, flour, starches all bad. Don't shop the middle isles of the store. Bottom line is if it ain't in your cabinet you won't eat it. So, learn how to shop properly. Get the produce up front, meat down the side isle, and the juice and eggs are in the last isle. Fruit juice that is. Awe dream with me. If we could only go to the store and get our juice.

you said sugar was bad, but you're buying fruit juice? I don't see any sense to your post and I am basically going to disregard what you said.

NE way back to the subject..... The middle isles are boxed foods with thickeners which are starches, noodles, baked goods, chips, sodas, snacks. All these things are empty calories that have no place in an athletes body.
Peanut butter? Hmmm I can rationalize protein and some good fats. LOL

i don't know what to say. did you have a question?

[BWhitaker]

Is Nark suspended?

Yeah, whats up with that. Anyone?

[BWhitaker]

FROM NARKISSOS:


Suspension.

--------------------------------------------------------------------------------

I formulated a single post which had 4 or so links to a discussion going on on my board, which contained explanations for stuff we're discussing on my thread in the diet forum.

I was subsequently banned/suspended for a month. (2weeks)
The reason given was: "posting links to other baords"

^^Typo-inclusive.

So I guess Nova will have to take over this thread... Or i could PM him replies which he can re-post at this convenience.

We'll see.

-CNS
__________________________________________________ _________-

Sounds a little harsh to me, considering the good he gives this board. I do undertand that admins concerns, but a month!

THE SUSPENSION IS ACTUALLY 2 WEEKS. ADMIN SAYS HE MADE HONEST MISTAKE

[sepp2323]

nova can u please help me out with my diet. im pretty lean but i think im stuck and i cant get rid of these last 10 pounds of fat i wana lose. cna u help?

this is my first time ever doing attempting to do macros. i think i eat pretty well but i have never added everything up so here goes. let me first say im 32 yrs old..around 200. do pushups, kettlebells, chin ups 3-4 days a week for about 30-40 minutes..then 5 days a week i do 30 minutes of sprints afterwards..5 minute warmup,1 minute sprint/4 minute medium - rinse and repeat 4 more times..then do 5 minute cooldown.

my goal is to get leaner than i already am. i know this is not that great so please help.


meal 1:

6 eggwhites (100/22/2/1)
2 whole wheat bread. (200/8/40/4)

total - (300/30/42/5)

meal 3:

2 scoops whey protein (240/46/6/4)
1 tablespoon flax (120/0/0/13)

total - (360/46/6/17)

meal 3:

9 oz chicken (425/80/0/9)
3 oz brown rice (095/2/20/0)

total - (520/82/20/9)

meal 4:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)


meal 5:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)


meal 6:

6oz cottage cheese (110/16/10/0)

total - (110/16/10/0)


totals:

(1870 cal/266 protein/80 carbs/49fat)

[BWhitaker]

nova can u please help me out with my diet. im pretty lean but i think im stuck and i cant get rid of these last 10 pounds of fat i wana lose. cna u help?

this is my first time ever doing attempting to do macros. i think i eat pretty well but i have never added everything up so here goes. let me first say im 32 yrs old..around 200. do pushups, kettlebells, chin ups 3-4 days a week for about 30-40 minutes..then 5 days a week i do 30 minutes of sprints afterwards..5 minute warmup,1 minute sprint/4 minute medium - rinse and repeat 4 more times..then do 5 minute cooldown.

WHERE ARE THE WEIGHTS. YOU SHOULD INCORPORATE AT LEAST SOME HEAVY RESISTANCE TRAINING. GIVE YOUR MUSCLES A REASON TO STAY

my goal is to get leaner than i already am. i know this is not that great so please help.


meal 1:

6 eggwhites (100/22/2/1)
2 whole wheat bread. (200/8/40/4)

COULD DEF PICK A BETTER CARB SOURCE. WHOLE WHEAT BREAD ISNT TERRIBLE, BUT JUST THROW IN SOME OATS INSTEAD. ALSO UP YOUR PROTEIN A LITTLE. ONE MEAL THREE (WITH CHICKEN AND RICE) YOU DONT NEED 82 GMS OF PROTEIN IN ONE MEAL SO ADJUST ACCORDINGLY. ALSO, YOUR TOTAL CALORIES ARE PROBABLY A BIT TOO LOW AND THIS IS A GOOD PLACE TO THROW IN ANOTHER 200 OR SO CALORIES

total - (300/30/42/5)

meal 3:

2 scoops whey protein (240/46/6/4)
1 tablespoon flax (120/0/0/13)

total - (360/46/6/17)

meal 3:

9 oz chicken (425/80/0/9)
3 oz brown rice (095/2/20/0)

SEE BREAKFAST COMMENTS; TOO MUCH PROTEIN IN ONE SITTING

total - (520/82/20/9)

meal 4:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)

ANOTHER GREAT PLACE TO ADD SOME CALORIES. SOME WOULD SAY ADD A FAT SOURCE, THOUGH THIS THREAD WILL PROBABLY SUBSCRIBE TO ADDING COMPLEX CARBS. EITHER WAY, THIS PROTEIN WILL BE DONE DIGESTING IN A COUPLE OF HOURS SO YOU WANT TO SLOW DOWN THIS PROCESS BY ADDING SOMETHING


meal 5:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)

SEE ABOVE, MEAL 4


meal 6:

6oz cottage cheese (110/16/10/0)

total - (110/16/10/0)


totals:

(1870 cal/266 protein/80 carbs/49fat)

CORRECTION: YOUR CALORIES ARE ONLY 1770. THAT IS TOO LOW IMO. CARBS DEF NEED TO BE ADDED

ALSO, WHEN DO YOU WORKOUT

[novastepp]

nova can u please help me out with my diet. im pretty lean but i think im stuck and i cant get rid of these last 10 pounds of fat i wana lose. cna u help?

this is my first time ever doing attempting to do macros. i think i eat pretty well but i have never added everything up so here goes. let me first say im 32 yrs old..around 200. do pushups, kettlebells, chin ups 3-4 days a week for about 30-40 minutes..then 5 days a week i do 30 minutes of sprints afterwards..5 minute warmup,1 minute sprint/4 minute medium - rinse and repeat 4 more times..then do 5 minute cooldown.

my goal is to get leaner than i already am. i know this is not that great so please help.


meal 1:

6 eggwhites (100/22/2/1)
2 whole wheat bread. (200/8/40/4)

total - (300/30/42/5)

i think you should add more protein here. from your stats i would shoot for around 400 calories a meal. a couple whole eggs would help.

meal 3: 2

2 scoops whey protein (240/46/6/4)
1 tablespoon flax (120/0/0/13)

total - (360/46/6/17)

no real reason to use whey here is there? if this is the only thing you can possible choke down then sure. but I would rather see you eat 8oz of lean meat and some sweet potato (which is super easy to bring with you) or some oats, or rice.

meal 3:

9 oz chicken (425/80/0/9)
3 oz brown rice (095/2/20/0)

total - (520/82/20/9)

now, this is a meal. i would lower the protein a tad and up the carbs. 50/50 in terms of grams here would be fine.

meal 4:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)

again, lean meat (beef, steak, eggs, chicken, tuna) and more carb choices (i like oats and sweet potatoes).

meal 5:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)

above

meal 6:

6oz cottage cheese (110/16/10/0)

total - (110/16/10/0)

sure, use the cottage cheese, but why not a chicken breast, broccoli, and a little pasta as well?

totals:

(1870 cal/266 protein/80 carbs/49fat)

first of all, give us a little more info. height along with weight and the best guess you can at your current body fat percentage. a picture helps (and don't forget the legs).

as far as your approach looks, you aren't eating enough, and your choices are poor. not enough carbs. i have bolded any opinions i have on your diet in accordance to this thread's topic; performance.

without specifics on your body's composition, it is hard to guess at your caloric needs, however I would guess you should be slightly under the 2800 mark daily. again, add the info and we'll go from there.

[ChuckLee]

I think some Mod should change the title of this thread in "Free Diet Advice by Novastepp".
He will be surely up to this.

CL

[novastepp]

I think some Mod should change the title of this thread in "Free Diet Advice by Novastepp".
He will be surely up to this.

CL

I'm going to be emailing Nark responses, and we're going through this together. For now I have to go to another meeting, but I will be around all weekend to discuss with anyone along with Nark. in the meantime please keep the questions coming and the discussion rolling.

[sepp2323]

thanks for the advice. i always think about going back to the weights but i am really happy with my "core training workout". have not used weights for 2 years now and feel as healthy as i have in 10 years. all i need to do is cut about 5-10 lbs of fat and i will be really well off for the summer. i can say this thou..lifting weights for 13 years gave me a good core. as for when do i workout...after work after meal 4. funny i have been having zero energy when i get the gym at 6 at night. thansk again for the advice bud

[novastepp]

funny i have been having zero energy when i get the gym at 6 at night. thanks again for the advice bud

this is largely due to the fact that you are under eating, and not only that but you are starving your body of energy.

i could rift a list of the benefits to lifting, but I believe we all know them. In any case, after taking a very long hiatus, you would be prime for putting on some quality lean muscle. I would root around the workout forum (http://forums.steroid.com/forumdisplay.php?f=3) and pick up a workout routine and stick to it for 6 weeks. Your body will thank you. So get that diet in order and hit the weights. It will help get rid of those last few pounds, plus add a little size and thickness.

[novastepp]

sorry i havent been around. i have a life to tend to as well

as far as Nark's suspension. I'm not going to speak on his or any Admin's behalf, but yes he is suspended for posting links to his board.

However, I am more than happy to send Nark any and all questions via PM if necessary. I will be in communication with him throughout his suspension as well.

so the thread will continue as soon as I can get time to reply. Until then, please leave your questions...

[notsureifsrs]

GJ narc keep it up

[novastepp]

Quote:
Originally Posted by Braunstein View Post
I wasn't sure if you said I should include the green veg carbs or not in my totals?
I did.

You should.

Quote:
Originally Posted by Braunstein View Post
Thanks for the reply Nark.
np mate.

Quote:
Originally Posted by Braunstein View Post
I have a torn meniscus/strained ACL. I could probably do some upper body workouts.
How bad is it?

Does it prevent you from executing cardio with a moderate knee-bending component... like low-incline walking?

Quote:
Originally Posted by Braunstein View Post
My plan is as follows…

I’m 6’0, 185, estimated 25%bf. I was at one point 270 and went on an extreme caloric deficient and lost a lot of size. Knowing what I know now, I can see that was a really bad idea….But all I can do is move forward.
Size being muscle?

Or size being fat + muscle?

Quote:
Originally Posted by Braunstein View Post
Low carb days 1-13, followed by a reefed on day 14 (high carb) then back to Low carb days with a reefed every 7 days. Here’s what I’ve came up with.

Low carb day:
CAL FAT PRO CARB
06:30AM Meal 1:
½ cup egg whites 61 0 13 1
1 whole egg 75 5 6 1
1 scoop whey 104 0 20 6
½ cup dry oats 145 2 6 25

Totals 385 7 45 33
Not a bad meal

Quote:
Originally Posted by Braunstein View Post
09:00AM Meal 2:
6 oz turkey burger 180 2 42 0
1 tbsp. flax oil 120 14 0 0
2 cups broccoli

Totals 300 16 42 0
Broccoli contributes both carbs and protein.


Quote:
Originally Posted by Braunstein View Post
12:00PM Meal 3:
6 oz beef burger 180 2 42 0
1 tbsp. flax oil 120 14 0 0
2 cups g. beans

Totals 300 16 42 0
Beans contribute carbs and protein.

Quote:
Originally Posted by Braunstein View Post
02:30PM Meal 4:
6 oz chicken 180 2 42 0
1 tbsp. flax oil 120 14 0 0
2 cups broccoli

Totals 300 16 42 0
See above.

Quote:
Originally Posted by Braunstein View Post
05:30PM Meal 5:
6 oz tuna 180 1 43 0
2 tbsp mayo 120 14 0 0
2 cups spinach

Totals 300 16 43 0
See above.

Quote:
Originally Posted by Braunstein View Post
08:00PM Meal 6:
6 oz turkey burger 180 2 42 0
1 tbsp. flax oil 120 14 0 0
2 cups broccoli

Totals 300 16 42 0
See above.

Quote:
Originally Posted by Braunstein View Post
Daily totals: 1885 87 255 25
Understated.

Your carbs are higher.

Personally.. reviewing your case.. I think you should carb cycle.

I'll reserve further comment until you clarify just what you can and cannot do w/ regard to training.

For future reference.. what is your training split at present?

Or your projected training split for this cutting phase?

Quote:
Originally Posted by Braunstein View Post
And for the refeed day I would follow this:
• Daily totals: 2400 calories, Carb: 350g, Protein: 185g
Looks decent.

Quote:
Originally Posted by Braunstein View Post
• Per meal totals: 400 calories, 30g protein, 58g carb (fruits okay)
See this post: http://forums.steroid.com/showpost.p...1&postcount=60

Particularly my thoughts on fruit.

Keep your kcal/carb allotment in mind when adding fruits on your re-feed day.

Re-feed isn't synonymous with 'cheat'.. So don't confuse the two.


Reposted by Nova
-Narkissos

[Braunstein]

Low carb day:
CAL FAT PRO CARB
06:30AM Meal 1:
½ cup egg whites 61 0 13 1
1 whole egg 75 5 6 1
1 scoop whey 104 0 20 6
½ cup dry oats 145 2 6 25

Totals 385 7 45 33


09:00AM Meal 2:
6 oz turkey burger 180 2 42 0
1 tbsp. flax oil 120 14 0 0
2 cups broccoli 50 1 5 9

Totals 350 17 47 9

12:00PM Meal 3:
6 oz beef burger 180 2 42 0
2 cups g. beans 50 0 4 12

Totals 230 2 46 12

02:30PM Meal 4:
6 oz chicken 180 2 42 0
1 tbsp. flax oil 120 14 0 0
2 cups broccoli 50 1 5 9

Totals 350 17 47 9

05:30PM Meal 5:
6 oz tuna 180 1 43 0
2 tbsp mayo 120 14 0 0
2 cups spinach 10 0 2 2

Totals 310 16 43 2

08:00PM Meal 6:
6 oz turkey burger 180 2 42 0
2 cups broccoli 50 1 5 9

Totals 230 3 47 9

Daily totals: 1855 62 275 74


I added the macros for the veggies as you requested, and removed 2 tablespoons of flaxseed oil to compensate for the added calories from the veggies. I hope that was the right thing to do?

The injury isn’t that bad. I could probably stand to do some low impact cardio 3-4 times a week.
I currently undertake in no weight training.
By size I was referring to overall weight. (fat and muscle)
For the reefed day, I understand. I won’t make it a cheat time.

Thanks again for your help, I hope I answered everything correctly.

[novastepp]

Originally Posted by MaGiCJNG
Hey thanks for the response.
Np mate

Quote:
Originally Posted by MaGiCJNG
Ok so do you suggest for PWO i use what, 40-50 grams of protein and maybe 40-50 grams of oatmeal?
How much protein you use should be related to you, your diet structure, and your LBM.

The carb choice I'd suggest would be oats or potatoes.

Quote:
Originally Posted by MaGiCJNG
What is your PWO meal?
Eggwhites + potatoes
Soy protein + oats

Or even a standard whole meal if i'm cutting.

Quote:
Originally Posted by MaGiCJNG
Can i add malto into this since its considered complex?
Again...It's a matter personal preference.

Years ago I used a weight-gainer: massive whey-gainer by ultimate nutrition.

Malto was its primary carb-contributing ingredient.

It worked relatively well.

So.. i'm not against malto in the least.

But.. i will concede that you have to experiment to figure out what works best for you.

[Fat Bloke]

OVER 50s weight loss

--------------------------------------------------------------------------------

my medication i am on is as follows
1. bendroflumethiazde 2.5 mg blood/p
2.candesartan 16mg blood/p
3.atorvastaitin 40mg colesterol
4.levothyroxine 200 micograms over active pituitary gland
5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
8.00 oatmeal /semi milk,glass protien drink water,tea
10.30 4 eggs scramble or tuna
1.00 chicken,brown rice,green veg,water,cup tea
3.00 protien drink 1/2cup oats
4.30 training,lots of water about 3 bottles
6.00 whey protein drink
6.30, chicken or fish lots of vegs potatos,pasta,or rice, cup tea,water
10.00 protien drink
any ideas please or changes, i was thinging of trying The Ketogenic Diet

[novastepp]

OVER 50s weight loss

--------------------------------------------------------------------------------

my medication i am on is as follows
1. bendroflumethiazde 2.5 mg blood/p
2.candesartan 16mg blood/p
3.atorvastaitin 40mg colesterol
4.levothyroxine 200 micograms over active pituitary gland
5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
8.00 oatmeal /semi milk,glass protien drink water,tea
10.30 4 eggs scramble or tuna
1.00 chicken,brown rice,green veg,water,cup tea
3.00 protien drink 1/2cup oats
4.30 training,lots of water about 3 bottles
6.00 whey protein drink
6.30, chicken or fish lots of vegs potatos,pasta,or rice, cup tea,water
10.00 protien drink
any ideas please or changes, i was thinging of trying The Ketogenic Diet

you failed to list amounts, macros and caloric numbers. please reevaluate your approach and submit a new diet. you may want to make a diet thread of your own to increase the number of responses. Your dietary approach doesn't consist of any of the practices of this thread, however if you want advice in regard to carb cycling and a higher carbohydrate diet, please feel free to comment.

[Fat Bloke]

you failed to list amounts, macros and caloric numbers. please reevaluate your approach and submit a new diet. you may want to make a diet thread of your own to increase the number of responses. Your dietary approach doesn't consist of any of the practices of this thread, however if you want advice in regard to carb cycling and a higher carbohydrate diet, please feel free to comment.

over 50 fat bloke needs help to loose weight ,running out of ideas
my medication i am on is as follows
1. bendroflumethiazde 2.5 mg blood/p
2.candesartan 16mg blood/p
3.atorvastaitin 40mg colesterol
4.levothyroxine 200 micograms over active pituitary gland
5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
Well what you think looking to cut stats 51yrs,242lbs,24% bf

8.00porridge, whey protien,udo oil 504 cal,21f,35carbs,43,pro

10.30 tin tuna, mayo,,tea 137 cl 4f 3c ,22p

12.30 chicken breast,cup b rice,cup green veg ,600cls,17f,45c,63p

2.30 plain yogurt,grapes, 77cal,2,10c 6 p

train 6.00 pm pwo protien drink plus dextro 50g 306 cal,3f,32c,37p

7.00 chicken,potato,mixed veg,udo oil 667cal,20f ,62c ,60p

9.00,protien drink cal 202,3f,4c,37p


totals cals 2500, 70g f , 194g carbs, 268g pro

25% fats, 30% carbs, 44% pro

is this OK looking to cut now