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

[gbrice75]

You sir have a message in your inbox and you only have 19 days to respond...Better get after it. LOL

Done!

Thanks for reply. I may have put on a tiny bit but I wouldn't say much. Mite look into training harder then. I was having 350-360 carbs 350 pro and 60 fats. I now changed it to 350-360 carbs 270 pro then 100 fat. That sound better? Think the to much protein could of affected my gains.thoughts?

Too much of anything could affect your fat gains. More than anything else, too many calories is the issue. Personally, I don't feel lowering protein and bumping fats is the answer. If you were gaining a bit of fat, I would have left the dietary fat alone and dropped the protein to 300g... that's only a small deficit of 200 calories. You dropped protein by 80g (320 calories) and upped fats by 40g (360 calories) so you're actually eating (slightly) more. Further, fat is more likely to be stored as bodyfat vs. the other 2 macros, so I don't think this was the ideal approach.

[Tron3219]

I have no question, but I swear to god, if I have to eat another piece of chicken I'm gonna shoot myself

-Chomp Chomp Chomp-Clink Clink Clink-

[gbrice75]

I have no question, but I swear to god, if I have to eat another piece of chicken I'm gonna shoot myself

So... don't! Why do you have to eat chicken?

Get more creative. My meal from last night - Pescado Encocado (fish in coconut sauce) w/ coconut curry jasmine rice:

[Tron3219]

So... don't! Why do you have to eat chicken?

Get more creative. My meal from last night - Pescado Encocado (fish in coconut sauce) w/ coconut curry jasmine rice:

Because I spend 80% of my time in a hotel with no kitchen. I usually prepare all my meat in advance before I leave my house. I have very limited food choices

-Chomp Chomp Chomp-Clink Clink Clink-

[gbrice75]

Because I spend 80% of my time in a hotel with no kitchen. I usually prepare all my meat in advance before I leave my house. I have very limited food choices

Ahh man, that blows. I'd wind up relying on like 90% protein powder, lol

[Tron3219]

Ahh man, that blows. I'd wind up relying on like 90% protein powder, lol

Hahaha I used to, but hen there's a will there's a way by golly. I cook 20-30 pounds of chicken and salmon before I leave my house for 10 days and store them in individual Tupperware containers and out them in my fridge in my hotel room.

-Chomp Chomp Chomp-Clink Clink Clink-

[slfmade]

You sir have a message in your inbox and you only have 19 days to respond...Better get after it. LOL

[jaswave125]

Hey gb rice hope you could help me, my diet has been a mess for 3months and I would like to start from 0.

So I have my bmr and tdee come up with 3000cals(rounded off) I'm 6'4" and sit at around 90kg probably 15%bf(only upper abs are visible) so based on 3000cal the numbers that I came up with is 300p/300c/67f based on a 40-40-20 split just looking at these numbers i feel like my protein and carbs number are high thinking more of a 250 250. Could you help me tweak my macro splits? I do respond to carb very well.


Goa is Iwould like to drop to 10%bf.

Im sorry if my post is messed up.

[gbrice75]

Hey gb rice hope you could help me, my diet has been a mess for 3months and I would like to start from 0.

So I have my bmr and tdee come up with 3000cals(rounded off) I'm 6'4" and sit at around 90kg probably 15%bf(only upper abs are visible) so based on 3000cal the numbers that I came up with is 300p/300c/67f based on a 40-40-20 split just looking at these numbers i feel like my protein and carbs number are high thinking more of a 250 250. Could you help me tweak my macro splits? I do respond to carb very well.


Goa is Iwould like to drop to 10%bf.

Im sorry if my post is messed up.

Based on the stats you provided, I actually have your TDEE at around 2500 calories, unless you're really active besides the gym. Even though you're 6'4, based on 15% bodyfat you have roughly 168lbs LBM. To put it in perspective - I'm 5'11, 2lbs heavier than you and around 13% bodyfat... making my LBM around 174lbs. 6lbs might not sound like a big difference, but I can tell you that at 3000 calories/day not only wouldn't I lose bodyfat - I'd probably ADD it.

[jaswave125]

Based on the stats you provided, I actually have your TDEE at around 2500 calories, unless you're really active besides the gym. Even though you're 6'4, based on 15% bodyfat you have roughly 168lbs LBM. To put it in perspective - I'm 5'11, 2lbs heavier than you and around 13% bodyfat... making my LBM around 174lbs. 6lbs might not sound like a big difference, but I can tell you that at 3000 calories/day not only wouldn't I lose bodyfat - I'd probably ADD it.

Im sorry i did not based it on my lbm i just based it on "raw" weight, anyway at 2500 cal's that would put me at 250p/250c/55f well at that macros I think I can manage that.

would it hurt me if i would end up at a higher fat like end up consuming 70g of fat? I asked this bec I usually snack on unsalted peanuts or almonds which are high in fat.

Or should i cut my carbs to 200g and fat at 70g and protein at 250g?

Thanks!

[gbrice75]

Im sorry i did not based it on my lbm i just based it on "raw" weight

I never do this. It's a mistake IMO, because bodyfat isn't a metabolically 'active' tissue (for our intent anyway), therefore it shouldn't be calculated to reach our goals.

anyway at 2500 cal's that would put me at 250p/250c/55f well at that macros I think I can manage that.

40/40/20 is a good starting point, but I usually wind up tweaking from there. Unlike you, I DON'T respond well to (relatively) high carbs, so 40/40/20 isn't for me. Since you do better with carbs, there's nothing wrong with starting here and monitoring your progress, making adjustments as you go along (if needed).

would it hurt me if i would end up at a higher fat like end up consuming 70g of fat? I asked this bec I usually snack on unsalted peanuts or almonds which are high in fat.

Or should i cut my carbs to 200g and fat at 70g and protein at 250g?

Thanks!

Assuming your overall calories are on point, lower carbs if you raise fats, and vice versa. At the end of the day (figuratively speaking), overall calories is the most important factors. Until you're down in the 10% range, small macro adjustments probably won't make much of a difference tbh.

[jaswave125]

Alright thanks!!! Im lookong forward and btw I've been looking at the recipes section i got to say you have some very good meals for me(sweet tooth) thanks again sir!

[gbrice75]

Alright thanks!!! Im lookong forward and btw I've been looking at the recipes section i got to say you have some very good meals for me(sweet tooth) thanks again sir!

lol I don't remember posting anything sweet recently except that protein chocolate pudding... is that what you're thinking of!?

Btw - I got the original recipe from Jasc, just made it higher in protein by using egg whites instead of/in addition to almond milk.

[thabeastmaster]

ok gbrice....i got a question for ya....

im 3 weeks in on a cut for summer.....i started at around 185 and am down to 176.....

Based on what im seeing and feeling, i still got between 5 and 10lbs of that wonderful middle aged man fat on my lower abdomen and lower back....Im thinking the high 160s is where i'll level out nicely...

Should i recalculate my tdee number and what weight should I put in....

thanks in advance man....this thread is one of the big things that makes this entire forum a great place to be!

[gbrice75]

ok gbrice....i got a question for ya....

im 3 weeks in on a cut for summer.....i started at around 185 and am down to 176.....

9lbs in 3 weeks is quite a bit... is it safe to assume a decent majority of that is water weight?

Based on what im seeing and feeling, i still got between 5 and 10lbs of that wonderful middle aged man fat on my lower abdomen and lower back

Welcome to the club sir, lol

Im thinking the high 160s is where i'll level out nicely...

Should i recalculate my tdee number and what weight should I put in....

If you're steadily losing already, why would you recalculate now?

thanks in advance man....this thread is one of the big things that makes this entire forum a great place to be!

Cheers, thanks man!

[thabeastmaster]

9lbs in 3 weeks is quite a bit... is it safe to assume a decent majority of that is water weight?

A bit puzzled by that myself. Once I started my diet, I actually dramatically increased my water consumption. Next would be potential muscle loss...however all my lifts have gone up and shoulders and arms of my clothes are tighter in spite of a very noticeable leaning out of my upper body....either way...im feelin good and trying not to complain about something that so far is appearing to be positive..lol

Welcome to the club sir

yeah...well I still havent received my welcome packet explaining exactly what the perks are of membership....ALTHOUGH...i gotta admit...i get more 23 year old trim now than i did when i still had a full hairline...

If you're steadily losing already, why would you recalculate now?

Excellent point....I was scratching my head a bit wondering if i was supposed to or not....don't fix it if it ain't broken I suppose....thanks for clearing that up for me...


thank ya kindly sir!!

[Trying-Hard]

Hey gb,

When cutting, what should a PWO consist of? Can you glance at my thread and let me know your opinion? Thanks!

http://forums.steroid.com/nutrition-...ide%2A%2A.html

[gbrice75]

A bit puzzled by that myself. Once I started my diet, I actually dramatically increased my water consumption.

Which ironically leads to less water retention... so I'd say it's at least in good part.

Next would be potential muscle loss...however all my lifts have gone up and shoulders and arms of my clothes are tighter in spite of a very noticeable leaning out of my upper body

lol... then very unlikely muscle loss. Good job!

yeah...well I still havent received my welcome packet explaining exactly what the perks are of membership....ALTHOUGH...i gotta admit...i get more 23 year old trim now than i did when i still had a full hairline...

And i'm married.

Excellent point....I was scratching my head a bit wondering if i was supposed to or not....don't fix it if it ain't broken I suppose....thanks for clearing that up for me...

Yep, exactly man. That's how I see it - as long as you're making progress, even if it's slow - don't fck with it. There'll come a time where you'll undoubtedly have to make some changes, no point in rushing it.

thank ya kindly sir!!

Anytime!

Hey gb,

When cutting, what should a PWO consist of? Can you glance at my thread and let me know your opinion? Thanks!

http://forums.steroid.com/nutrition-...ide%2A%2A.html

A PWO what - meal?

I'll have a look - but generally speaking, I like a lean protein source accompanied by a complex carb.

[RaginCajun]

GB, i am trying to figure out how to lay my carb cycle out with regards to my workouts. where do you suggest i put my high/mod/low carb days?

i feel like i need this change to spark something!


Monday: AM- Swim (intervals - sprints)

Tuesday: AM- Bike (i will be using an indoor trainer starting next week) PM- Run (Hill Sprints - then low intensity run/walk)

Wednesday: AM- X-train (Heavy weights - 2 warm up sets, 1 working set to failure) PM- Yoga / Rest

Thursday: AM - Swim (just laps, long swim)

Friday: AM- X-train (Kettlebell/focused on core/lower back) this is one workout i like to switch it up and do a HIIT style workout

Saturday: Long Bike

Sunday: Long Run

[gbrice75]

GB, i am trying to figure out how to lay my carb cycle out with regards to my workouts. where do you suggest i put my high/mod/low carb days?

i feel like i need this change to spark something!


Monday: AM- Swim (intervals - sprints)

Tuesday: AM- Bike (i will be using an indoor trainer starting next week) PM- Run (Hill Sprints - then low intensity run/walk)

Wednesday: AM- X-train (Heavy weights - 2 warm up sets, 1 working set to failure) PM- Yoga / Rest

Thursday: AM - Swim (just laps, long swim)

Friday: AM- X-train (Kettlebell/focused on core/lower back) this is one workout i like to switch it up and do a HIIT style workout

Saturday: Long Bike

Sunday: Long Run

Generally, I'd keep my high days focused around my bigger (weight training) workouts... e.g. legs, back, etc. Save low days for more depletive type workouts - e.g. swimming, biking, sprints, etc.

Given your schedule, I'd probably do high(ish) carbs on Tuesday and Thursday, starting after your AM workouts and ending before your PM workouts. This will top off glycogen stores for the following day's weight training sessions. Arguably, you don't even need it for Friday's workout, but you can if you like.

I'd probably do low-moderate (50-100g) on the other days, no real need to have 3 different carb phases with your workout plan, IMO.

[RaginCajun]

Generally, I'd keep my high days focused around my bigger (weight training) workouts... e.g. legs, back, etc. Save low days for more depletive type workouts - e.g. swimming, biking, sprints, etc.

Given your schedule, I'd probably do high(ish) carbs on Tuesday and Thursday, starting after your AM workouts and ending before your PM workouts. This will top off glycogen stores for the following day's weight training sessions. Arguably, you don't even need it for Friday's workout, but you can if you like.

I'd probably do low-moderate (50-100g) on the other days, no real need to have 3 different carb phases with your workout plan, IMO.

thanks buddy i truly appreciate it!

so, i would do high days on tuesday and thursday, with a low in between? is that enough, or should i do the high on the friday instead of the thrusday?

[gbrice75]

Yep, high on Tuesday, low Wednesday... on second though, if anything for Thursday, go with moderate. No point in going moderate-high on Friday since you'll really just be fueling up for a bike ride Sat. morning.

The goal here is fueling for upcoming activity, and keeping fuel intake lower during lesser activity/depletive (i.e. cardio-esque) type work.

[RaginCajun]

Yep, high on Tuesday, low Wednesday... on second though, if anything for Thursday, go with moderate. No point in going moderate-high on Friday since you'll really just be fueling up for a bike ride Sat. morning.

The goal here is fueling for upcoming activity, and keeping fuel intake lower during lesser activity/depletive (i.e. cardio-esque) type work.

that's what i was thinking just wasn't sure. looking just one high day then and the rest will be low and mod.

i am hoping to get my body to partition nutrients differently, seems my body just wants to store/hang on to fat!

and thanks again!

[gbrice75]

that's what i was thinking just wasn't sure. looking just one high day then and the rest will be low and mod.

i am hoping to get my body to partition nutrients differently, seems my body just wants to store/hang on to fat!

and thanks again!

Same here. Only way to increase feed efficiency (naturally) is to get lean... kind of a catch 22 but it's doable.

[thabeastmaster]

whatcha think Gbrice?..... two weeks, no losses....not gaining...but stayed the same (strength still going up tho)....time to recalculate? (goal right now is strictly fat loss)

[RipOwens]

Hey GB, been focusing on bulking (not really lean bulking), just wondering what macro breakdown I should shoot for? Right now I'm somewhere in the neighborhood of 40% protein/45% carb/15% fat. Am I on the right track?

Stats
34
5'9"
160
BF% 16-18

[gbrice75]

whatcha think Gbrice?..... two weeks, no losses....not gaining...but stayed the same (strength still going up tho)....time to recalculate? (goal right now is strictly fat loss)

Not necessarily. Not losing/gaining weight isn't a good indicator in and of itself. Strength actually going up (vs. staying the same) is a great sign that you're recomping.

Seeing as it's been a week since you posted this (and I'm assuming you haven't changed anything yet), what's your current status?

Hey GB, been focusing on bulking (not really lean bulking), just wondering what macro breakdown I should shoot for? Right now I'm somewhere in the neighborhood of 40% protein/45% carb/15% fat. Am I on the right track?

Stats
34
5'9"
160
BF% 16-18

Rip, I believe we addressed this in another thread already? If not, let me know and we'll do it here.

[RipOwens]

Not necessarily. Not losing/gaining weight isn't a good indicator in and of itself. Strength actually going up (vs. staying the same) is a great sign that you're recomping.

Seeing as it's been a week since you posted this (and I'm assuming you haven't changed anything yet), what's your current status?

Rip, I believe we addressed this in another thread already? If not, let me know and we'll do it here.

I put this in another thread but never got ur feedback, would still like to hear ur thoughts!! And actually, i jacked my carbs in my macro split so it's 37% pro/51% carb/12% fat.

Whenever u get a chance I know you we're away

[gbrice75]

I put this in another thread but never got ur feedback, would still like to hear ur thoughts!! And actually, i jacked my carbs in my macro split so it's 37% pro/51% carb/12% fat.

Whenever u get a chance I know you we're away

How is this working out for you?

Personally, I'd have my fats higher - somewhere between 15-20% of total calories. What is your total daily caloric allotment?

[RipOwens]

So far so good. Total I'm hittin around 3,100 cals a day. That might be a bit high over my TDEE tho.

Higher % fats? Also I'm realistically at prolly 18% BF now.

[gbrice75]

So far so good. Total I'm hittin around 3,100 cals a day. That might be a bit high over my TDEE tho.

Higher % fats? Also I'm realistically at prolly 18% BF now.

Having fats too low can negatively impact a number of health-related things (more than I want to go into here), but also, when you consider the fact that testosterone is ultimately derived from fat, the importance of 'sufficient' fat intake becomes more apparent.

What would you say your fat macro is at on most days?

[RipOwens]

Having fats too low can negatively impact a number of health-related things (more than I want to go into here), but also, when you consider the fact that testosterone is ultimately derived from fat, the importance of 'sufficient' fat intake becomes more apparent.

What would you say your fat macro is at on most days?

I'd say I keep it below 20% on most days

[Brazensol]

I just ordered on and will do just that! Thanks.

[aussie made]

Gb. I'm finishing up on a cut and now I want to lean bulk. Do I go back to maintenance for a few weeks or do I just straight up the calories? Would 500 calories surplus be to high to lean bulk?

[Jamesturner]

I have always had a high metabolism. I am 6'4 170lbs and 11.5% fat i am really into crossfit and do it 3-5 days per week. no matter what i do i cant make any significant strength or weight gains. I am thinking about doing a cycle but want to make sure i do it right and as safely as possible. i know diet is very important so Here is my diet on a typical day. Please offer any suggestions.
Breakfast- 3 eggs, bagel, bowl of oatmeal
3 hours later- peanut butter sandwich and a protein shake (muscle milk)
Lunch- chicken breast, veggies and rice or noddles
3 hours later another sandwich and muscle milk
WORK OUT -whey immediately (like I catch my breath then drink it down fast as I can while I am still huffing and puffing)
Dinner usually and hour or so after work out- chicken beef or fish with veggies and a carb or starch (normal balanced means)
3 hours later another sandwich and a bowl of all natural ice cream (heard ice cream was a good source of fats)
Large casein protein shake before bed. Was told this was the best for right before bed because it is slower digesting
So what do you think.

Btw, thanks for your help and any tips you can give. I am not jumping into anything until I am well educated and am sure I am doing it correctly and as safely as possible.

[Dougiefresh7707]

So my cutting plans are 250/150/50 worried on to little protein but its 1.5 grams per pound of lbm. I can post full diet if needed my maintenance is 2,430 roughly. This diet proposed is 2,050 IYO is that to much of a drop? I had a mental block toward cutting cuz I get smaller looking quick but ill follow it through this time. Also for training I do DY HIT training to failure an love it can I lower the weight to imitate more reps and still train till failure? Or can I just keep the training the same.

[Lunk1]

Do you prefer your left or right hand? (The title does say "ask anything" ) lol

[Dougiefresh7707]

Do you prefer your left or right hand? (The title does say "ask anything" ) lol

I have to use both one to hold it up and the other to do the work lol.

[armyranger516862006]

GB for a person who is 270lbs and there main focus is to lose fat, what should there macronutrients look like? Example Protein 300, Carb 150 (or lower), Fat 60. Is that a good start?

The majority of the Carbs will be Breakfast and Pre Workout is that a good way to thimk? Thanks a bunch!

[gbrice75]

I'd say I keep it below 20% on most days

How many grams roughly? I like below 20%, but i'm more worried about HOW low, i.e. below 20% could mean 5% (extreme example, I'm sure you're not doing this) - know what I mean?

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?

Sorry I'm answering this days late... did you have the pizza and beer!?

I don't think it's beneficial to "cheat". Depending on what you're doing (e.g. cutting), a planned caloric overage can be beneficial. A lot of people call this a refeed, particularly when eating low carbs for several consecutive days.

With that said - what does your current diet plan look like? I don't need to know your food choices, macros are fine.

Gb. I'm finishing up on a cut and now I want to lean bulk. Do I go back to maintenance for a few weeks or do I just straight up the calories? Would 500 calories surplus be to high to lean bulk?

Personally I'll always go to maintenance for 4-6 weeks. Some people's bodies 'like' the surplus calories after a cut and use em' up. Unfortunately, my body isn't very efficient. So, this depends on how your body reacts to 'bulking' IMO. Do you gain/store fat easily? If so, maintenance for a while would probably be a good idea.

I have always had a high metabolism. I am 6'4 170lbs and 11.5% fat i am really into crossfit and do it 3-5 days per week. no matter what i do i cant make any significant strength or weight gains. I am thinking about doing a cycle but want to make sure i do it right and as safely as possible. i know diet is very important so Here is my diet on a typical day. Please offer any suggestions.

Before even getting into diet - IMO, stop doing Crossfit. You're a 6'4 guy carrying roughly 150lbs LBM (based on your numbers), meaning you are VERY skinny. Crossfit isn't designed to add mass, that's for sure. At your height/weight and BF%, you're an excellent candidate to lean bulk IMO. You need to start a proper weight training regimen, and eat at a slight caloric surplus. You have to stimulate muscle growth bro, and I'm sorry to say, Crossfit isn't sufficient IMHO. It's better geared towards slightly overweight people looking to get 'in shape'.

Breakfast- 3 eggs, bagel, bowl of oatmeal

3 hours later- peanut butter sandwich and a protein shake (muscle milk)

Lunch- chicken breast, veggies and rice or noddles

3 hours later another sandwich and muscle milk

WORK OUT -whey immediately (like I catch my breath then drink it down fast as I can while I am still huffing and puffing)

Why?

Dinner usually and hour or so after work out- chicken beef or fish with veggies and a carb or starch (normal balanced means)

3 hours later another sandwich and a bowl of all natural ice cream (heard ice cream was a good source of fats)

You heard wrong, and whoever told you that is an idiot. Don't listen to that person, ever.

Large casein protein shake before bed. Was told this was the best for right before bed because it is slower digesting

Best? No. Good choice? Yes.

So what do you think.

Btw, thanks for your help and any tips you can give. I am not jumping into anything until I am well educated and am sure I am doing it correctly and as safely as possible.

You have the right attitude bro, now you just need proper direction and you'll be well on your way. How old are you? Regardless of your age, DEFINITELY do not cycle right now. You don't know how to train or eat. AAS usage will do you ZERO good. Even if you make gains (which you probably wouldn't), you'd lose them as soon as you get off AAS because you don't know how to eat to maintain them. Trust me on this. Build a natural muscle base while building your personal knowledge base, and rethink cycling in a few years when you may have possibly reached your genetic potential.

Your diet can use work for sure, but it's hard for me to know what you're eating without knowing macronutrient info (protein/carbs/fats per meal). Also, a 'sandwich' doesn't tell me anything. PB&J, or roast beef? Know what I mean!?

PS - Your best bet would be to start a new (your own) thread. You'll get help from other knowledgeable members beside me. I try to keep this thread on track as a 'general knowledge' thread vs. a personal consultation.

So my cutting plans are 250/150/50 worried on to little protein but its 1.5 grams per pound of lbm. I can post full diet if needed my maintenance is 2,430 roughly. This diet proposed is 2,050 IYO is that to much of a drop? I had a mental block toward cutting cuz I get smaller looking quick but ill follow it through this time. Also for training I do DY HIT training to failure an love it can I lower the weight to imitate more reps and still train till failure? Or can I just keep the training the same.

1- Nice macros.

2- 1.5g/lb of LBM is PLENTY. I'm actually thinking of reducing my protein intake and upping my fats (protein currently at 1.5g/lb of LBM also), if that makes you feel any better.

3- I don't think a 400 calorie deficit is too low. Perfect actually, IMO.

4- We all have that issue while cutting (worried about looking smaller). I'm going through it right now. I looked big and bulky over the winter at 219lbs (currently 196) in clothes, but looked like a fat ass when the shirt came off. I look much better right now... and will continue until I'm probably around 185lbs tbh.

5- As I mentioned in the carb cycle thread, I don't think HIT training is ideal for cutting. That's not what it was designed for, and while it may 'work' or be tweaked for cutting, there are other approaches that already work better 'as-is'. (GVT, GBC, etc.)

Do you prefer your left or right hand? (The title does say "ask anything" ) lol

Clearly you mean when I'm working the TV remote! Right hand for that, of course!

Thanks for stopping by Lunk. Credible post as always, lmao.

GB for a person who is 270lbs and there main focus is to lose fat, what should there macronutrients look like? Example Protein 300, Carb 150 (or lower), Fat 60. Is that a good start?

What's your BF%? My answer would be much different for a person 270lbs @ 10% vs. 270lbs @ 25%.

The majority of the Carbs will be Breakfast and Pre Workout is that a good way to thimk? Thanks a bunch!

Yep, that's the way I like it too.