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

[FMBY79]

Thanks for the input. I read where dbol users have a water retention issue and I think that's the problem I'm having now, water retention. Also, my workouts consist of a 10,8,6,4 rep of about 120% of my body weight. Once on a cycle, would I keep with the same routine?

[DRKside91]

^^^ idk man ive just been reading and learning about AAS past six months. and yes dbol wouldnt be the best choice i would said test e stacked with winny, help with getting more cutt. but diet is key!!!tons of green veggies, protien and the healthy fats, steak, fish....an your routine is good, u could also try 4 sets of 8-10 but always strive for ten. keeping clean form when lifting.. for example your max is 150, start weight around 90 an go up 10lbs for each set. i dont think its a bad thing to change things up a little bit once in a while.

[jusfrea]

Did my calculations on cutting 101 came up with 2850 cal to maintain does that seem high I'm 42 train 5-6 days a week 192lbs 5' 8"

[gbrice75]

Did my calculations on cutting 101 came up with 2850 cal to maintain does that seem high I'm 42 train 5-6 days a week 192lbs 5' 8"

What's your BF%?

[jusfrea]

BF% is 25 I'm really trying to focus my energy on cutting that in 1/2 I've always had the mentality eat eat eat get big then cut well I hurt my back pretty bad a year ago that sidelined me now I'm back but way off what I used to be

[gbrice75]

BF% is 25 I'm really trying to focus my energy on cutting that in 1/2 I've always had the mentality eat eat eat get big then cut well I hurt my back pretty bad a year ago that sidelined me now I'm back but way off what I used to be

I think it's too high. I have your TDEE pegged at around 2200 calories... personally I'm not a fan of the formulas. I know they're in the sticky I wrote... let's just say I wasn't given the option NOT to put them in there although i'm personally not a fan.

A much simpler (and IMO more accurate, however crude) formula as follows:

LBM x 15 = TDEE

So in your case, at 192lbs and 25% bodyfat, your LBM is 144lbs (192 x .25 = 48) (192 - 48 = 144), and you're carrying 48lbs of fat.

To get your TDEE, we simply calculate 144 x 15 = 2160, round up to 2200.

[ImSore]

Question Gbrice, Im 6'2" 208, and approx 14% bf. Im wanting to do a clean bulk natural. wanting you to double check my numbers if you could. i respond to carbs well and gain fairly easy. I've came out to 3200kcal with a c/p/f 320/320/71 split at 40/40/20. i use kcal calculators on the internet because i dont know how to figure it out my self. wondering if 3200 is too low or not. I appriciate your work on here man.

[gbrice75]

Question Gbrice, Im 6'2" 208, and approx 14% bf. Im wanting to do a clean bulk natural. wanting you to double check my numbers if you could. i respond to carbs well and gain fairly easy. I've came out to 3200kcal with a c/p/f 320/320/71 split at 40/40/20. i use kcal calculators on the internet because i dont know how to figure it out my self. wondering if 3200 is too low or not. I appriciate your work on here man.

3000-ish looks like a good starting point for you. I'd actually drop protein a bit (300g is plenty for you, even 275g would be fine) and bump carbs. I like carbs higher than protein when 'bulking'. Fats look good right where they are IMO.

[ImSore]

3000-ish looks like a good starting point for you. I'd actually drop protein a bit (300g is plenty for you, even 275g would be fine) and bump carbs. I like carbs higher than protein when 'bulking'. Fats look good right where they are IMO.

Thanks a bunch!

[LoneDevil]

I need a diet that will help me to cut my 20% to 25% body fat down to an acceptable percentage quickly. I'm a forty five year old male, that is just getting back into working out after a long hiatus an to be honest my diet has been crappy but I'm in need of a good, inexpensive, heart healthy diet. Can anyone help me out with this please.

[gbrice75]

I need a diet that will help me to cut my 20% to 25% body fat down to an acceptable percentage quickly. I'm a forty five year old male, that is just getting back into working out after a long hiatus an to be honest my diet has been crappy but I'm in need of a good, inexpensive, heart healthy diet. Can anyone help me out with this please.

Welcome to the board Lone!

Your best bet is to post up a new thread so all the members who browse this section will see it. You'll get help from plenty of people.

I will tell you now that nobody is going to write a diet for you; you'll be expected to propose a diet of your own, which we will help you tweak and refine until it's gtg.

[slfmade]

So for the past year or better my go-to diet has been If'ing a carb cycle. Basically running a (High, Mod, Mod, Mod, Low, Low, Low) carb cycle on an "I.F." schedule. It's worked wonders for me, but now I'm getting bored with it and wanta try something else until my cycle. Thought about CKD'ing a carb cycle - alternating between a CKD and a carb cycle on a bi-weekly basis. So something like this.

Week 1 - High, Mod, Mod, Mod, NO, NO, NO
Week 2 - Super High, NO, NO, NO, NO, NO, NO
Week 3 - High, Mod, Mod, Mod, NO, NO, NO
Week 4 - Super High, NO, NO, NO, NO, NO, NO

(When I say no carb - I mean no complex - Fibrous veggies only are okay)

You get the Idea. Of cource on NO Carb days when I lift I'll supplement with large amounts of purple wraath (lol) and ECA stack.

What do you think? I know Keto and CKD diets can help break plateaus but I wouldn't want to do it for any length of time, so I thought this might be a good idea.

[gbrice75]

So for the past year or better my go-to diet has been If'ing a carb cycle. Basically running a (High, Mod, Mod, Mod, Low, Low, Low) carb cycle on an "I.F." schedule. It's worked wonders for me, but now I'm getting bored with it and wanta try something else until my cycle. Thought about CKD'ing a carb cycle - alternating between a CKD and a carb cycle on a bi-weekly basis. So something like this.

Week 1 - High, Mod, Mod, Mod, NO, NO, NO
Week 2 - Super High, NO, NO, NO, NO, NO, NO
Week 3 - High, Mod, Mod, Mod, NO, NO, NO
Week 4 - Super High, NO, NO, NO, NO, NO, NO

(When I say no carb - I mean no complex - Fibrous veggies only are okay)

You get the Idea. Of cource on NO Carb days when I lift I'll supplement with large amounts of purple wraath (lol) and ECA stack.

What do you think? I know Keto and CKD diets can help break plateaus but I wouldn't want to do it for any length of time, so I thought this might be a good idea.

Meh. I have mixed feelings. A few people lately have been talking about mixing up diet styles, etc. and while i'm sure it would 'work' (if run consistently, and intelligently), I'd personally find it annoying going back and forth.

Further, during your CKD weeks you're never getting that deep into ketosis (I know this is also somewhat the case with regular CKD as per the refeed) ... i.e. you may always feel like crap on those weeks. Let me ask you, have you done CKD (by itself) before?

[thabeastmaster]

So for the past year or better my go-to diet has been If'ing a carb cycle. Basically running a (High, Mod, Mod, Mod, Low, Low, Low) carb cycle on an "I.F." schedule. It's worked wonders for me, but now I'm getting bored with it and wanta try something else until my cycle. Thought about CKD'ing a carb cycle - alternating between a CKD and a carb cycle on a bi-weekly basis. So something like this.

Week 1 - High, Mod, Mod, Mod, NO, NO, NO
Week 2 - Super High, NO, NO, NO, NO, NO, NO
Week 3 - High, Mod, Mod, Mod, NO, NO, NO
Week 4 - Super High, NO, NO, NO, NO, NO, NO

(When I say no carb - I mean no complex - Fibrous veggies only are okay)

You get the Idea. Of cource on NO Carb days when I lift I'll supplement with large amounts of purple wraath (lol) and ECA stack.

What do you think? I know Keto and CKD diets can help break plateaus but I wouldn't want to do it for any length of time, so I thought this might be a good idea.

hmmmmm purple wrath and IFing? Perhaps you've been reading a bit by good ol Marty? lol
i only say that because im currently IFing a carb cycle and so far am LOVING it as far as my ability to stay on track...its only been two weeks so too early to really tell results....weight hasnt dropped much but upper body is leaning out already...

i go

no, no, high, no, high, no

wait, that sounds like it could be a chorus to a song....perhaps....hmmmmmmmm *scratches head*

[Brazensol]

I have been reading your posts on insulin resistance and was wondering what type of levels would be optimum after various meals or after fasting? I am interested to find out how my blood sugar levels are reacting and if I might have a problem. Thanks.

[gbrice75]

I have been reading your posts on insulin resistance and was wondering what type of levels would be optimum after various meals or after fasting? I am interested to find out how my blood sugar levels are reacting and if I might have a problem. Thanks.

You'd probably be better off researching this to be honest, as I'm admittedly not an authority on the subject and still trying to figure things out for myself. Obviously, you should expect lower/more stable levels during/after periods of fasting, and higher levels after a meal. Check out Wikipedia's info for starters:

Blood sugar - Wikipedia, the free encyclopedia

Your best bet would be to get a relatively inexpensive test kit/monitor and measure your levels at various intervals throughout a 24 hour period, then compare with what's considered 'optimal' or 'normal' ranges. I still need/want to do this myself.

[Brazensol]

I was reading in one of the stickey's about how it can be beneficial to cheat every once in a while. If I remember I think it said once a week to keep the body guessing and not getting in a comfort zone. Do you think this sounds logical? I have been eating very clean and staying on macro's since 4 April. If there is logic in this then tonight would be a most excellent night to eat some pizza, beer and the like. Thoughts?

[huggy008]

Hello I am 21years old
6ft 2 280-285 lbs.
18-20% bf estimate
I need help mapping out a diet to get my bf down to manageable level to be able to start cutting cycle.
Please help.

I want to do a show in about a year

[gbrice75]

I can't expect to stay at 12% year round. I do however want to compete at some point. I think 16% is a lot more realistic, but when is it ever enough? Once you get somewhere you always want to beat that and do better/more

lol, very true!

I've increased my fats on "no" days. Yup, by no carbs I mean no starchy carbs, veggies are in every meal.[/QUOTE]

Noted. Great!

I don't eat bad at all, is that bad?! lol I read to have a cheat meal and my cheat meal is sushi which isn't really that bad! I don't eat cake, cookies or fast food... I have to force myself to have a cheat meal and I just feel guilty and crappy afterwards.

Hell no!!! I *wish* I had your 'problem', lol!

This is what I've come up, what do you think:

Mod: 1650 calories 200g protein/120g carbs/40g fat
Low: 1250 calories 200g protein/0g starchy carbs/50g fat
High: 1950 200g protein/220g carbs/30g fat

Again, really appreciate all of this help

This looks great!! Just remember to start doing that high day weekly, not bi-weekly. I expect you'll start feeling better soon!

Hello I am 21years old
6ft 2 280-285 lbs.
18-20% bf estimate
I need help mapping out a diet to get my bf down to manageable level to be able to start cutting cycle.
Please help.

I want to do a show in about a year

Hey there, welcome. Your best bet is to start a new thread (your own) listing all of your stats, goals, and a proposed diet. The more info you can provide (e.g. macros, meal times, etc.) the better I and the others can help you sort things out.

When you do, please post here and link me to it so I can have a look.

[Nij]

In terms of cutting, when should one do a keto diet compared to just a straight-up caloric deficit?

[gbrice75]

alright, i will go with 127g of protein for 1 month, then 160g of protein on 2nd month, will compare the results.

but my carbs, calories, etc.. will remain same for 2 months. (if possible, if not, almost similar)

I'm willing to bet you'll see no appreciable difference whatsoever if you're consistent with this plan..

In terms of cutting, when should one do a keto diet compared to just a straight-up caloric deficit?

There's no right or wrong answer here, that decision would be completely up to the dieter. You don't ever *have* to run a keto diet, but even if you did, you'd still want to maintain a caloric deficit. Keto dieting doesn't automatically yield fat loss; if you're consuming too much dietary fat you'll still store it, so the questoin really becomes 'is a keto diet for you?'

The answer can only be revealed by experimenting on oneself. Some people respond extraordinarily well to low/no carb dieting, others do not. I am actually considering a keto diet myself. I've run 2 (unsuccessful) in the past but think I've learned from my mistakes and can make it work this time.

[stomata]

Stats: 210
B.F : 19-20%
Age: 24

Trying to lose body fat! my current low carb cycling diet, this is how i plan on cycling my carbs.. please help!!

Sunday: low carbs (shoulders, calves, cardio) 0-60g
Monday: low carbs (back, abs) 0-60g
Tuesday:High carbs (Leg day) 250g
Wednesday: (off day) 0-60g carbs
Thursday: low carb day (chest day) 0-60g
Friday: High carb day (arms) 250g
Saturday: rest day 0-60g
Repeat

[rocknRIGGAR]

when I read the term no carbs after lunch or day 3 cut or drop your carbs dose this mean we can still consume fibrous just no starchy carbs.... or is no carbs no carbs?
iv seen many references to this and many people have there own take on it ....
lame question I know but after many years of cycling starchy and fibrous carbs I need to clarification Thanks Riggar

[scottschop]

Stats:
48 years old
5"8"
166 lbs
20% BF

Goals: 175lbs at 15% BF

Diet Plan: 2700 calories per day using 40/40/20 6 meals per day. (I've always found eating that much tough)
Work out: Gym 3 times per week, with 1 day of mild cardio (vet with some physical limitations).
Cycle: 12 weeks of T cyp 500mg per week, Deca 300mg per week with .5mg Arimidex and the approp PCT.

I've always had a hard time dieting, more than likely because I do it incorrectly. And my results just suck.

QUESTIONS:

I tend to use shakes for pre and post work out, bad or good?
I am a morning workout person, do I consume a full meal prior (40/40/20) and how much time prior.
From everything I've read, muscle burns fat, I am hoping that eating cleaner and incorporating the cycle will help burn off the fat quicker, is that solid thinking?
I've always found eating that many calories pretty tough, at times I feel like I am forcing food, what am I doing wrong?
If I've missed something please let me know, I don't want to f up this cycle with crappy diet.

Thanks in advance, great forum.

[gbrice75]

Stats:
48 years old
5"8"
166 lbs
20% BF

Goals: 175lbs at 15% BF

Diet Plan: 2700 calories per day using 40/40/20 6 meals per day. (I've always found eating that much tough)
Work out: Gym 3 times per week, with 1 day of mild cardio (vet with some physical limitations).
Cycle: 12 weeks of T cyp 500mg per week, Deca 300mg per week with .5mg Arimidex and the approp PCT.

I've always had a hard time dieting, more than likely because I do it incorrectly. And my results just suck.

QUESTIONS:

I tend to use shakes for pre and post work out, bad or good?
I am a morning workout person, do I consume a full meal prior (40/40/20) and how much time prior.
From everything I've read, muscle burns fat, I am hoping that eating cleaner and incorporating the cycle will help burn off the fat quicker, is that solid thinking?
I've always found eating that many calories pretty tough, at times I feel like I am forcing food, what am I doing wrong?
If I've missed something please let me know, I don't want to f up this cycle with crappy diet.

Thanks in advance, great forum.

Sorry for the late reply, not sure if you'll see it at this point, but in case you do:

I'd focus on dropping the bodyfat first. Don't worry about muscle for now. Start with a clean slate. A 'blank canvass'. Adding quality muscle mass is much easier when you're already lean; while recomping (i.e. slowing reducing body fat while slowly adding muscle mass, simultaneously) is possible, it's a slow, arduous process. You can drop your bodyfat down from 20 to 15% easily in a 12 week time frame if you're consistent with your diet, cardio, and training.

Personally, I'd shoot for lower, but that's completely subjective. Yes, you'll probably look skinny. Flabby. Soft. Flat. Remember, it's temporary. It's just a bumpy part of the path toward a bigger goal.

Re: shakes pre/post - if you have to, fine. Better than not eating anything at all. I do the same, although my shakes contain a lot of 'real' food in addition. In fact, my PWO protein shake doesn't contain any protein powder at all. lol.

2700 calories? Sounds high my man, considering your height/weight and BF%. Start there if you feel it's right, but be prepared to make adjustments within a couple weeks. As a reference, I'm 5'10 currently 210lbs and cut at 2000 calories.

Also, 40/40/20 might be fine for you, but if you're carb 'sensitive', insulin resistant, etc. then you might consider knocking down the carbs a bit. Again, you have to play with it until you dial in what works for you. There is no secret, and no other way.

Lastly, I wouldn't bother with the cycle. Deca? You're gonna get strong and bloated - doesn't sound in line with your goal to me. If you want to run the test, fine, but I would ditch the deca. if you feel you must run a 2nd compound, look into something more in line with cutting and/or adding quality muscle - Tren, Mast, EQ, etc. Deca would be my last choice. If you like Nandrolone, look into NPP instead of Deconate.

I hope this helps!

[Dr Pepper]

So if glycogen is depleted would it be correct to say either.

1.) the body prefers to break down muscle tissue for energy?

Or

2.) Use deep fat stores for energy?

Or does it depend on the intensity of the w/o? Like higher intensity prefers muscle tissue whereas low intensity prefers fat stores?

[gbrice75]

So if glycogen is depleted would it be correct to say either.

1.) the body prefers to break down muscle tissue for energy?

Or

2.) Use deep fat stores for energy?

Or does it depend on the intensity of the w/o? Like higher intensity prefers muscle tissue whereas low intensity prefers fat stores?

I'd say the body 'prefers' to use fat simply because fat has more energy per gram. However realistically, it will do both. Higher intensity requires more than fat can convert to energy quickly enough, which is why it 'prefers' glucose. When glucose isn't present, it can tap into muscle tissue to 'supplement'.

[Dr Pepper]

Seriously your a legend... Im daring to say this is the best thread on this site!

[gbrice75]

Seriously your a legend... Im daring to say this is the best thread on this site!

Wow, thanks bro!! I don't think i'm in that league yet, but very nice to have your vote anyway!!

[JohnnyVegas]

As you know, I was stuck at 195 after losing 14 pounds. I went off diet for a couple of days, then got back on it and worked my way down to 192. I am stuck again. Is there a way to know if I have hit a weight that is simply being maintained by my 1800 calories?

[auslifta]

In your cutting 101 thread, what would your thoughts be on moving meal 3 to an hour/hour and a half after meal 4, say 1730. I've found lately I like to train on empty stomach and think that that meal would be better suited to this time.

[baseline_9]

This thread is great...

Im gonna keep dropping in questions that I know you can answer. Things that will make the first pages of this thread really strong... If that is ok with you?

What are the advantages/ disadvantages to 'simple' vs 'complex' carbs PWO?

[Rya]

Thought these would be good questions for the thread, the top one I pretty much know the answer to, the second I have no clue.

What is the difference between concentrate/isolate/hydrolised whey and at what point of the day should they be consumed. Should these different types be mixed?

What is the difference between calcium casienate and micellar casein?

[gbrice75]

That sucks for you, lol... because although I try to stay away from pineapple for the most part, it's my absolute favorite fruit, BY FAR!!! That's some delicious sh!t right there...

[gbrice75]

30 mins of cardio/day isn't very much to be honest, imo. I'd be doing at least 45.

[JohnnyVegas]

30 mins of cardio/day isn't very much to be honest, imo. I'd be doing at least 45.

I can eat the same things every day for months. I can stick to my lifting plan. I can inject Test. Cardio, however, is my weakness. Just doing 30 minutes a day four days a week was a huge improvement for me. Time to improve again.

[Dr Pepper]

What are your thoughts on sipping on BCAA's during cardio after a massive weight session... Like your 101 thread says if your really worried about being catabolic it's ok to drink it. I was just reading the label of my brand of BCAA's and although it's calorie free it's says it's go 220g sodium per serve...

Will u hold that much water because of it and is that something to be concerned of when cutting?

[gbrice75]

What are your thoughts on sipping on BCAA's during cardio after a massive weight session... Like your 101 thread says if your really worried about being catabolic it's ok to drink it. I was just reading the label of my brand of BCAA's and although it's calorie free it's says it's go 220g sodium per serve...

Will u hold that much water because of it and is that something to be concerned of when cutting?

No problem on the BCAA's... great idea before fasted cardio, and after if you don't plan to eat right away.

If you're worried about sodium, find a different brand (what brand are you looking at?) - but to be honest, unless you're very low bodyfat ( < 10%), water retention is a very overblown 'issue' imho. In other words, don't go dumping a pile of salt on your food, simply because it's unhealthy - but don't sweat sodium on account of worrying about 'bloating'.

[Dr Pepper]

No problem on the BCAA's... great idea before fasted cardio, and after if you don't plan to eat right away.

If you're worried about sodium, find a different brand (what brand are you looking at?) - but to be honest, unless you're very low bodyfat ( < 10%), water retention is a very overblown 'issue' imho. In other words, don't go dumping a pile of salt on your food, simply because it's unhealthy - but don't sweat sodium on account of worrying about 'bloating'.

No worries just wanted to make sure it's not an issue, I use a brand called Scivaition and it's called Extend... I'm looking at differant ways I can clean up my diet a little more. I might PM you soon. Thanks mate

[gbrice75]

No worries just wanted to make sure it's not an issue, I use a brand called Scivaition and it's called Extend... I'm looking at differant ways I can clean up my diet a little more. I might PM you soon. Thanks mate

Np, i'm currently using Xtend by Scivation as well, but switching back to Purple Wraath as soon as this tub is out. Nothing beats it imo.