^^Originally Posted by boxoffail
I like that quote.
AR-Hall of Famer ~Diet Guru~
Associate Member
Hey Nark, you responded to my private message to post my diet here so i copied and pasted my finished product that i juts posted in the diet forums, thank!
Please critique. It took me a while to create a diet that worked for me. Im on a training program where i rarely ever do more than 3 reps and i'm gaining good mass but i wasnt gaining weight so i knew i had to force more calories down my throat.
Stats-
6'4
244
Goal-260-270
Bf-11%
Goal- No more than 13%
Bench-450
Squat-400 WEAK! (Football Injuries, working hard on legs to improve)
Deadlift- 500- Wokring to improve
Powerclean- 325
Maintenance Calories= 3600
Goal-4000-4100 calories- 20Fats/40Carbs/40Pro
(Calories-Fat/Carbs/Pro)
Meal 1- 2 slices wheat toast (140-1/28/4) 4 eggs (320-18/4/24)
2 egg whites (34-0/0/9) 1 oz cheese(114-9/0/7) 1 Tbsp Jelly (50-0/15/0)
Total=658-28/47/44
Meal 2- ½ Cup Almonds (340-30/10/12)
Meal3- can of tuna (100-2/0/22) 1 cup brown rice (240- 2/48/4)
Total=340-4/48/26
PWO- PWO shake- 1 cup Oats(300-6/54/10), 1 scoop isoprotein,(105-0/1.5/25), 2 scoops MM (260-4/45/20) Tsp honey(60-0/17/0)
Total=725-10/117/55
PPWO-Meal4[/i][/i]- 8oz lean beef(340-16/0/46) 1 cup brown rice (240- 2/48/4)
2 cups fat free milk (180-0/26/18)
Total=760-18/74/68
Meal 5- 8oz chicken(240-2/0/52) Sweet potato 1cup/1large (180-0/41/4)
Total= 420- 2/41/56
Meal 6- 8oz lean beef(340-16/0/46) 1 cup brown rice (240- 2/48/4)
Total=580-18/48/50
Meal 7- 2 scoops casein- (80-0/0/40)2 cups fat free milk (180-0/26/18)
Total=260-0/26/58
Total Daily= 4056-104/411/369
I'll post some pics later on and keep the progress reported.
AR-Hall of Famer ~Diet Guru~
Sweet.
I hope you aren't indiscriminately gaining weight.
Nice numbers mate
Nice.
Way too much fat IMO.
That's almost 25% of your calories from fat... Just an FYI
Overall the diet isn't bad.
You have your macros all over the place though.
Some meals are way too high in fat, while others are way too low in fat... like the last meal for example: too low in fat.
You need to spread your macros out over the course of the day.
Will look out for 'em.
Associate Member
Thanks Nark! you've always been great. My Fat macros got thrown off because i was 600 calories under and had to re-access my diet to get more fat. I'll prob replace one of the ground beef meals with a lean fish and i could cut the number of almonds down. Thanks for the help!
AR-Hall of Famer ~Diet Guru~
Junior Member
hey man im trying to get on stage one day i am very driving, http://forums.steroid.com/showthread.php?t=419684 here is a link to my diet and pics of before and after i started. please help me figure out a well balanced plan to get me where I need to be
AR-Hall of Famer ~Diet Guru~
New Member
Hi Nark.
I checked other diets in this thread and you give excellent advices and recommendations. Huge respect for you for your help.
I am in process of making and counting my cutting diet. But I am a little lost in macros.
I have electro grill in my kitchen. So I grill all my chicken breast, lean beef, and tilapia – no oil added during cooking.
In one diet I see,for example
6oz chicken breast 170/ 33 / 0 / 4 - (Cal/ pro / carbs /fats)
But in fitday.com it will looks like:
6 oz. (170g) chicken breast boneless, cooked 330/50 /0/13 - (Cal/ pro / carbs /fats)
So, where is right?
Do I need to weight chicken breast cooked? Because after cooking it is much less in weight. And what are proper macros for 6oz. chicken breast?
And I eat 1 cup (100g) broccoli in every meal. Do I have to count it too?
Thank you.
Last edited by dmitryone; 02-13-2010 at 11:33 PM.
AR-Hall of Famer ~Diet Guru~
Hi mate.
Appreciated.
Lost? Why?I am in process of making and counting my cutting diet. But I am a little lost in macros.
Noted.
Both.
Cooked macros (and micros) for most foods differ from macros of the foods in the raw state.
No.
If you use the calculate raw macros, you're good to go.
See above.
^^You should.
Well... let me take that back.
Instead I'll say: Whether you should or not depends on your goals.
If you're cutting, I'd say definitely.
Junior Member
if any vets are willing to help i would appreciate it, still have not got an answer. again here is the link to my diet and training routine.- http://forums.steroid.com/showthread.php?t=419684
AR-Hall of Famer ~Diet Guru~
FYI: You have no 'diet' listed on that thread.
Like everybody here, you need to put in the effort.
Junior Member
What a great thread! I've spent the better half of the afternoon reading through it! Thank you Narkissos!
AR-Hall of Famer ~Diet Guru~
Junior Member
im new here how do i see my messages?
AR-Hall of Famer ~Diet Guru~
You didn't have enough posts to enable your PMs... so I sent you an email. Check the email addy you registered with.
Junior Member
Thank you sir
Junior Member
I did not get the email, i will stick to this current diet i have for about two weeks until i gain enough posts to get pms, I will hear from you then man.
AR-Hall of Famer ~Diet Guru~
That's what I'm here for.
Did you check your spam folder?
At any rate, you currently have 26 posts, so I'll PM you some reading material tonight.
btw: How's the diet currently working?
MONITOR~ ~ RIP ~ Gone never Forgotten
can i be your client :P
AR-Hall of Famer ~Diet Guru~
^^says one of my clients
lol... You're crazy man
btw: It's Monday where you are right now right? Are you feeling well enough to train today?
Associate Member
I need to add one more thing. I work out 3 days a week with weights and do core one day a week. I do work outside everyday and expend a lot of energy. Saturdays I ride "HARD CORE" mountain bikes for 1.5 hours. Maybe this will help a little bit in the direction you send me. Thanks again.
New Member
Hi Nark. Please can you check my new diet. It took me a lot of time to make it. I know for you it will be much easier but before I become your customer can you sagest anything for now. Thank you.
Looking to start this cutting diet:
Stats:
Age:35
Height: 5'8 (178cm)
Weight: 185lb (84kg)
BF: 20%
BMR (K&M method): 1822
TDEE (Mod. Active): 2824
Training: Off and on for 6 years. Serious last 1. Very serious last 2 month
cardio -45min (120-130 heart rate) 4days morning, empty stomak
Tuesd - workout. no cardio
Sat - workout. no cardio
Meal 1. 9:00am Pro/Carb/Fat/Cal
1cup(250g) 8 egg whites + 1 whole eggs(omega-3 eggs) 34g/0g/5g/181
1/2cup (60g) oats 8g/40g/4g/228
Totall:42g/40g/9g/409kcal
Meal 2. 11:30am Pro/Carb/Fat/Cal
1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28
Totall:38g/5g/5g/226kcal
Meal 3. 2:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28
Totall:48g/27g/7g/363kcal
Meal 4. 4:30pm Pro/Carb/Fat/Cal
1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28
Totall:38g/5g/5g/226kcal
Meal 5. 7:00pm Pro/Carb/Fat/Cal
8 oz. Beef lean steak 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28
Totall:48g/27g/7g/363kcal
Meal 6. 9:30pm Pro/Carb/Fat/Cal
8 oz. Tilapia 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
100g brown rice cooked 2/22/1/105
Totall:50g/27g/5g/353kcal
Meal 7. 12:00pm Pro/Carb/Fat/Cal
Casein shake 23g/4g/1g/117
1Tbsp Flax Seed Oil(Udo's Chois oil) 0g/0g/15g/135
Totall:23g/4g/16g/252kcal
All Totall: 287/135/54/ 2174 kCal
I will cycle some of the foods in this diet. They are roughly the same for macros but
will be accounted for.
The lean proteins will by cycled between chicken breast, tuna, tilapia, extra lean
round steak, egg whites, extra lean ground turkey, and shrimp.
Carbs will be between oats, brown rice, and sweet potatoes.
Fats will be between flax, nuts (almonds, unsalted peanuts), olive oil, and natty P.B.
Fibrous veggies will usually be broccoli.
AR-Hall of Famer ~Diet Guru~
Np mate
Noted.
Your BF% btw... How was it tested?
Gotcha.
You're only training with weights twice per week?
Why is that?
Overall I can't find much fault with the diet. It's well thought out. It should be adequate for the time being.
Great.
Solid.
Nice choices
Not bad.
Solid.
You've put a lot of thought into this diet, and it shows.
I really appreciate you posting it on the thread as I'm sure newer members can benefit from it.
AR-Hall of Famer ~Diet Guru~
Random health tid-bit:
Butter Leads to Lower Blood Fats Than Olive Oil, Study Finds
(Feb. 10, 2010) — High blood fat levels normally raise the cholesterol values in the blood, which in turn elevates the risk of atherosclerosis and heart attack. Now a new study from Lund University in Sweden shows that butter leads to considerably less elevation of blood fats after a meal compared with olive oil and a new type of canola and flaxseed oil. The difference was stronger in men than in women.
------------------
The main explanation for the relatively low increase of blood fat levels with butter is that about 20 percent of the fat in butter consists of short and medium-length fatty acids. These are used directly as energy and therefore never affect the blood fat level to any great extent. Health care uses these fatty acids with patients who have difficulty taking up nutrition -- in other words, they are good fatty acids.
"A further explanation, which we are speculating about, is that intestinal cells prefer to store butter fat rather than long-chain fatty acids from vegetable oils. However, butter leads to a slightly higher content of free fatty acids in the blood, which is a burden on the body," explains Julia Svensson, a doctoral candidate in Biotechnology and Nutrition at Lund University.
The greater difference in men is due to, among other things, hormones, the size of fat stores, and fundamental differences in metabolism between men and women, which was previously known. This situation complicates the testing of women, since they need to be tested during the same period in the menstruation cycle each time in order to yield reliable results.
"The findings provide a more nuanced picture of various dietary fats. Olive oil has been studied very thoroughly, and its benefits are often extolled. The fact that butter raises blood cholesterol in the long term is well known, whereas its short-term effects are not as well investigated. Olive oil is good, to be sure, but our findings indicate that different food fats can have different advantages," emphasizes Julia Svensson.
"Finally, all fats have high energy content, and if you don't burn what you ingest, your weight will go up, as will your risk of developing diseases in the long run," she reminds us.
Here's how the test was done: 19 women and 28 men participated in the study. Each individual ate three test meals containing canola-flaxseed oil, butter, or olive oil. The day before the test they had to fast after 9 p.m. The following morning a fasting blood sample was drawn to check their health status and all blood fats. The test meal consisted of the test fat mixed into hot cream of wheat, 1.5-% milk, blackberry jam, and a slice of bread with ham. The meal contained 35 g of test fat and about 810 Kcal. Blood samples were then drawn 1, 3, 5, and 7 h after the meal, and all blood fats were analyzed. The participants fasted during the day.
Source: http://www.sciencedaily.com/releases...0209124352.htm
New Member
I hate butter lol.
New Member
Hey nark how do you feel about sprouted pasta? Just had some with grilled chicken for a treat.....damn tasty!
AR-Hall of Famer ~Diet Guru~
I've never had it to be honest...but it looks sound.Hey nark how do you feel about sprouted pasta? Just had some with grilled chicken for a treat.....damn tasty!
Most products by this company are pretty effing awesome
American Psycho
hey bud i had a question for you, I am want to hit about 8% or lower bf. How hard do you feel like it is to maintain the body fat percetnge year round. if you have a solid diet and workout routine obvious that helps. Is my goal unrealistic. I just want to walk around at 8%.
AR-Hall of Famer ~Diet Guru~
It isn't insanely hard IMO... getting there is the hardest part IMO.
Before I get blasted for making what could be perceived as a blanket statement, let say that personally I usually walk around between 8-10%... and I don't do cardio. I'd say I was a fatboy growing up. So, IMO, it's very doable.
(Right now i'm not at 10%... but that's a different discussion though)
How well do you deal with stress?
And how are your time-management skills?
Associate Member
Hey Nark,
Four versus six meals per day?
Is four meal a day an inferior way of dieting given the same daily macros/total?
AR-Hall of Famer ~Diet Guru~
To be honest, we could go back and forth about the benefits of either for extended periods of time... and we may end up at an impasse.
Currently, my meals are much further apart...and infrequent.
This has been decent for maintenance... but I wouldn't peg it as being as efficient for (lean-)mass-building.
Were I overweight, I would argue that it may be better for blood sugar control (and/or improving blood sugar) as a few studies would suggest that infrequent meals are better for BG control.
On the flip side, most of the fitness community argues that smaller more frequent meals are superior (though I would argue that this is where these feedings are compared to the infrequent binge-esque eating that normative in sedentary individuals).
Anyway... back to your question: Really, it depends on your goals and schedule... as well as environmental factors like stress.
Also depends on your current LBM and the amount of (food) volume you need to meet your caloric needs (re: volume of food and its effects on digestion et. al.)
Not necessarily.
My question to you would be 'why' you're curious about it.
Associate Member
As I am starting a new job, 4 meals a day fits my schedule nicely. I still want to progress though. I appreciate your opinion.
New Member
greeeeeat stuff guys, thanks so much!
Associate Member
Hi, I'm:
Age - 19
Height - 6'0
Weight - 207
BMR - 2140
TDEE - 3317
BF - 14-16% guess though...I could submit pics..
Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0
Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1
Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0
Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10
Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0
Meal 6 7:00
Steak (8oz.) – 400/70/0/12
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0
Pomegranate juice (4oz.) – 75/0/18/0
Meal 7 8:30 [pre-workout]
Wheybolic protein shake – 280/60/7/1
Meal 8 10:15 [post-workout]
Wheybolic protein shake – 280/60/7/1
Natural peanut butter (2tbsp.) – 200/7/6/17
Meal 9 1:00
Carnivore protein shake – 220/46/12/0
Activia yogurt – 110/5/19/2
Total – 3670/499/242/72
Also – I consume 2155mg sodium/1275mg cholesterol/34mg fiber
I eat my eggs with hot sauce
*I marinate my chicken (need some flavor & juice there man)
My broccoli & mixed vegetables are sautéed with a lot of garlic
I eat my sweet potato with about 3 tablespoons of light butter & cinnamon
All my shakes are with water
What should I do differently for non-workout days? According to my new workout, I only workout 4 days a week and in some weeks only 3 times a week. Since I’m not having a pre/post workout shake on non-workout days – I figured that I should maybe throw in a tuna meal with broccoli. Also, I can’t afford a steak everyday of the week - so I figure that on my non-workout days – I’ll substitute the steak for chicken.
Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0
Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1
Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0
Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10
Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0
Meal 6 7:00
Chicken (8oz.) – 240/48/0/3
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0
Meal 9 9:30
Tuna (2cans) – 388/84/0/3
Mixed vegetables (2cups) – 75/6/12/0
Meal 8 1:00
Carnivore protein shake – 220/46/12/0
Total – 3953/435/202/45
^Guessing I should lower my carbs? Where?
By the way - I know that I'm having 5 shakes a day - may be too many.. but I feel that they are like my supplements - since the carnivore is a shake based on beef protein w/beef creatine.. the wheybolic contains many amino groups and essentials .. nd the nitro-core consists of 10 different protein groups.. granted though - these shakes are expen$ive
Last edited by YoungGunsNY; 03-17-2010 at 12:35 PM.
AR-Hall of Famer ~Diet Guru~
I see you've posted this on my forum as well. As I already responded over there, I'll just continue to respond there.
BUMP for additional diet questions.
Banned- Scammer!
How do you find chromium, when compared to ALA and vanadium as a GDA?
AR-Hall of Famer ~Diet Guru~
I find chromium (polynicotinate w/ preference) to be superior to ALA. Vanadium is also effective... but there are concerns w/ regard to its toxicity which cannot be absolutely dismissed IMO.
To date, I've seen no toxicity reports on chromium polynicotinate... and only one of significance w/ regard to chromium picolinate (and THAT animal study used an INSANE amount of chromium per kg).
While chromium is a mainstay for myself and my clients, I do believe a combination of GDAs to be more effective than any one GDA... so I often make suggestions where that is concerned.
Of the 3 mentioned above, I'd say that a low dose of vanadium + a relatively moderate dose of chromium, is superior to either one taken alone.
However, I'm not comfortable suggesting the long-term use of vanadium... as per my statements above.
Chromium however, I use year-round.
New Member
Nark i just want to say thanks for all your help. Ive been checking out this post for 3 months now and in that time ive seen my biggest changes yet.
current weight 160lbs. 7% bf. 149 lbm
goals= 185lbs +/- 7%bf
maintenance= 2350 kcal
on days 2750 kcal
reload days 3100 kcal
Im stil trying to get these numbers dialed in but i think im close. Im an automotive tech and am on my feet all day. I lift 5 times a week for 1 hour and 45 min cardio afterwards
meal 1 730am
3 egg whites 1 whole egg 121cal 17/2/5
1/2 cup oates 155cal 5/27/3
276cal 22/29/5
meal 2 930
2 cups whole wheat pasta and buffalo
408cal 43/32/12
meal 3 1100
5oz chicken breast 196cal 40/0/4
1 cup brown rice 155 5/27/3
351cal 45/27/7
meal 4 12:45
cottage cheese 95cal 11/6/3
1/2 cup oats 155cal 5/27/3
250cal 16/33/6
meal 5 2:30
4oz potato 147cal 4/26/3
5oz chicken 196cal 40/0/4
343cal 44/26/7
meal 6 5:00
2 cups broccoli 36cal 3/6/0
5oz steak 268cal 40/0/12
1 cup brown rice 155 5/27/3
459cal 48/33/15
workout 6:30
8:15 pwo drink
361cal 36/52/1
10:00
casein shake and udos oi
200cal 23/0/12
2621 kcal 277/232/65
This has been a typical day for me for the past 3 months and ive seen awesome changes but im sure there is room for improvement. I wish someone would have told me 24 months ago that diet is where its at. Thanks for your help in advance.
Associate Member
wow your gonna get fat.lol
Have You Picked a Fight Lately?
Using the Katch McArdle formula to figure your BMR I find it to be 1830.
Factoring in the activity multiplier I would use 1.55 or 1.725 giving you a range from 2745-3157 respectively.
So it seems that you are coming up a little short in your daily calorie requirements.
I have bolded some recommendations as to where a few more calories can be added. Overall though, your diet looks very clean and conducive.
Splitting up your meals as I mentioned above would also give you these macro needs; @ 3000 cals for reference:
~330g protein (55g a meal -including your "pwo drink")
~330g carbs (55g a meal -including your "pwo drink")
~40-50g fat (5g a meal -not including your "pwo drink")
You could shoot for those numbers as averages to help you create a more caloric-ally equal diet.
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