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

[btpolak]

When carb cycling, fruit should be eliminated during the low duration of the cycle. How long are your carbs low? Times of day? Or multiple days?

I follow the method outlined by GB'S sticky. Sunday is refeed which is just a day I eat at maintenance, Mon-Wed I'm eating at a 25% deficit (around 180 in carbs mainly from brown rice, whole wheat pasta, veggies, and some fruit), and Thurs-Sat is zero carbs (well now it is) where my carb intake is from the veggies I eat and protein sources. I recently adjusted my calories down as well since I'm no longer working on my feet all day like I was, kept the cardio the same and have seen a spark in progress again after it slowed.

[novastepp]

I hope to start including diets either sometime this weekend or early next week.

The ideas will include diet on workout days, off days, and early weights and late weights.

Any other considerations are welcome.

[novastepp]

The first diet will hit a very substantial portion of the curve in regard to caloric needs and LBM: the bulker who needs 3000-3200cals a day

I have made a few assumptions/generalizations about this diet: One is this is a training day that includes some morning cardio and weights in the evening before dinner (giving you optimum preworkout meals and post workout meals), another is that you may want to enjoy dinner with your family or cook together (calories in this regard are generalized).

I will tweak this particular look at a diet to move training into t morning, and later in the evening, but with the dietary approaches of this thread in mind, not much will change.

• 6:00am
30-45 minutes of morning cardio
Treadmill, heart rate ~140

• 6:45am
o Meal #1:
2 scoops whey protein (48/2/0)
16oz skim milk (16/22/0)
• Totals (64/24/0) 352cals

• 9:30am
o Meal #2
1.5c Cottage Cheese (36/18/0)
300g Greek Yogurt (26/22/0)
Vegetable (3/6/0)
• Totals (65/46/0) 444cals

• 12:30pm
o Meal #3
10oz Chicken (53/0/10)
6oz Potatoes (6/40/0)
• Totals (59/40/10) 486cals

• 3:30pm
o Meal #4
1.5c Cottage Cheese (36/18/0)
300g Greek Yogurt (26/22/0)
Vegetable (3/6/0)
• Totals (65/46/0) 444cals

• 5:00pm
o Workout
Weights, Heavy Bag, Sprints, Other

• 5:30pm
o Meal #5 (PWO)
1 scoop whey protein (24/1/0)
16oz skim milk (16/22/0)
1 cup cottage cheese (24/6/0)
1 red potato (3/27/0)
• Totals (67/56/0) 492cals

• 7:00pm
o Meal #6
Whatever the family is eating
• General Totals (50/50/10) 490cals

• 9:30pm
o Meal #7
2 cup cottage cheese (48/12/0)
2TBSP ANPB (8/6/16)
• Totals (56/18/16) 440cals

• 10:00-10:30pm
o Bed

• Daily Macro/Calorie Totals
o Proteins: 426g 1704cals
o Carbs: 280g 1120cals
o Fats: 36g 324cals
o Total cals: 3,148cals

[tarmyg]

It's a true pleasure to have you on this board. Always respectful replies and comments that, at least to me, makes sense. Can not wait to learn even more from my studies and from you.

[novastepp]

It's a true pleasure to have you on this board. Always respectful replies and comments that, at least to me, makes sense. Can not wait to learn even more from my studies and from you.

And the same to you, tarmyg! Post anything diet related in this forum! I love reading it and I think it's obvious that the diet section does not get nearly as much traffic as it should. You are an absolutely SOLID addition here, and I love that your approach to dieting is day/night compared to mine; we learn a lot and grow that way.

[somewhatjacked]

Hi Nova and Nark, thank you so much for taking out time from your personal lives to help strangers, its amazing!!

I need some help bringing body fat down but I don't want to look smaller. I am naturally a very skinny guy but ended up gaining fat in the wrong areas due to dirty eating - was hoping to get big

Age: 30
Weight: 185 lbs (up from 167 lbs, January 2015 - No AAS)
Height: 5'9
BF%: 25% (overestimated)
BMR: 1732 calories
TDEE: 2852 calories
Gym - 5 days a week, no cardio
1 day parkour or 1 day indoor soccer

Sometimes parkour/soccer are on the same day so I do get 1-2 days off.

I might take some OTC fat burner or throw in some VAR (to preserve muscle mass) but I haven't done any research yet. At this point the goal is to understand nutrition.

Calories/Protien/Carbs/Fat

Meal 1
ON Whey: 240 - 40 - 8 - 2
Oats: 120 - 4 - 20 - 2
Total: 360 - 52 - 28 -4

Meal 2
2 slices of bread: 160 - 6 - 30 - 2
Cheddar Cheese: 120 - 8 - 4 - 8
2 cans of Tuna : 240 - 36 - 0 - 10
Total : 520 - 50 - 34 - 20

Meal 3
Chicken thighs: 285 - 36 - 0 - 15
White rice : 160 - 4 - 37 - 0
2 whole eggs : 156 - 12 -1.2 - 10
Total: : 601 - 52 - 38.2 -25

PreW/O Meal 4
4 egg whites : 68 - 14.4 - 0.8 - 0.4
2 Bananas : 220 - 2 - 60 - 0
Total :288 - 16.4 - 60.8 - 0.4

PostW/O Meal 5
ON Whey : 240 - 40 - 8 - 2
Quinoa salad :184 - 7 - 32 - 3
Tuna :120 - 18 - 0 -5
Total :544 - 73 - 40 - 10

Meal 6
Chicken thighs: 285 - 36 - 0 - 15
Yams (150gm): 177 - 2.3 - 42 - 0.3
Cottage Cheese: 49 - 5.5 - 2 - 2.7
Total : 511 - 43.8 -44 - 18

Daily total: Calories 2824, Protien 287.2, Carbs 245, Fat 77.4

I think fat is too high dude to chicken thighs. Chicken breast is too expensive so I will do my best to cut all the fat before cooking unless you guys have a better suggestion.

Please and thank you in advance.

[novastepp]

Hi Nova and Nark, thank you so much for taking out time from your personal lives to help strangers, its amazing!!

I need some help bringing body fat down but I don't want to look smaller. I am naturally a very skinny guy but ended up gaining fat in the wrong areas due to dirty eating - was hoping to get big

Age: 30
Weight: 185 lbs (up from 167 lbs, January 2015 - No AAS)
Height: 5'9
BF%: 25% (overestimated)
BMR: 1732 calories
TDEE: 2852 calories
Gym - 5 days a week, no cardio
1 day parkour or 1 day indoor soccer

Sometimes parkour/soccer are on the same day so I do get 1-2 days off.

I might take some OTC fat burner or throw in some VAR (to preserve muscle mass) but I haven't done any research yet. At this point the goal is to understand nutrition.

Calories/Protien/Carbs/Fat

Meal 1
ON Whey: 240 - 40 - 8 - 2
Oats: 120 - 4 - 20 - 2
Total: 360 - 52 - 28 -4

Nothing wrong with this first meal. I enjoy whey in the mornings sometimes. I enjoy it especially when I'm eating and not feeling very hungry. It provides the macro I need without the need to chew and swallow. I would recommend eating a meal here some days, to give you more cals and a more satisfied feeling. So if you're ever hungry when you have this first meal, I would substitute whole food for the whey.

Meal 2
2 slices of bread: 160 - 6 - 30 - 2
Cheddar Cheese: 120 - 8 - 4 - 8
2 cans of Tuna : 240 - 36 - 0 - 10
Total : 520 - 50 - 34 - 20

Are we shooting for a pro/carb meal here? If so, I would make sure your bread is whole wheat and full of grains for fiber and complex carbs. I personally do not eat bread, I choose different options. Also, the macros on that cheese surprise me. Is it reduced fat? I usually reserve cheese for a pro/fat meal, If I'm having one. But if it fits, its a good choice.

Meal 3
Chicken thighs: 285 - 36 - 0 - 15
White rice : 160 - 4 - 37 - 0
2 whole eggs : 156 - 12 -1.2 - 10
Total: : 601 - 52 - 38.2 -25

As you mentioned, the chicken thighs could be replaced, and in the interested of optimizing your diet, they should be. If money is the problem, I understand, I am just giving my advice. I would use a lower fat option for the meat. Chicken and rice is a great meal.

PreW/O Meal 4
4 egg whites : 68 - 14.4 - 0.8 - 0.4
2 Bananas : 220 - 2 - 60 - 0
Total :288 - 16.4 - 60.8 - 0.4

How close to your training are you eating this? DO you intentionally eat lighter before a workout? Just curious. Your options are not poor, but I'm trying to understand the timing. I personally do not change my meal pre-workout; I have a normal chicken and taters meal.

PostW/O Meal 5
ON Whey : 240 - 40 - 8 - 2
Quinoa salad :184 - 7 - 32 - 3
Tuna :120 - 18 - 0 -5
Total :544 - 73 - 40 - 10

You could add carbs to this meal if you needed macros.

Meal 6
Chicken thighs: 285 - 36 - 0 - 15
Yams (150gm): 177 - 2.3 - 42 - 0.3
Cottage Cheese: 49 - 5.5 - 2 - 2.7
Total : 511 - 43.8 -44 - 18

Daily total: Calories 2824, Protien 287.2, Carbs 245, Fat 77.4

I think fat is too high dude to chicken thighs. Chicken breast is too expensive so I will do my best to cut all the fat before cooking unless you guys have a better suggestion.

Please and thank you in advance.

Thank you for your question/comment.

I have stated my opinion above in Blue

I would keep my cals steady across all meals, and you've done a good job of that. I would just shoot for around 500 cals in each meal to keep things even. Let me know if you have any questions.

[somewhatjacked]

Hey man thanks a lot for your reply. The only reason my pre workout meal is light is to end the day around 2800 calories. I don't want to make the mistake of overeating again this time. Please let me know.

Cheese - it's processed sliced cheese - I know it's not healthy. But financially and comfort of eating it at work in 5 minutes are my reasons to pick this. If it's horrible I can try to replace it with cold cuts or cottage cheese whenever I can.

One last question - should I increase/decrease protien/carbs/anything for what I am trying to do?

Thanks again.

[novastepp]

Hey man thanks a lot for your reply. The only reason my pre workout meal is light is to end the day around 2800 calories. I don't want to make the mistake of overeating again this time. Please let me know.

Cheese - it's processed sliced cheese - I know it's not healthy. But financially and comfort of eating it at work in 5 minutes are my reasons to pick this. If it's horrible I can try to replace it with cold cuts or cottage cheese whenever I can.

One last question - should I increase/decrease protien/carbs/anything for what I am trying to do?

Thanks again.

I would substitute the cheese for a low-fat/fat free cottage cheese if you can.

I might add some more carbs to that preworkout meal because I think that is a very important meal and I wouldn't want to short change yourself in the upcoming workout.

I would assess a necessary change a few ways:
Are you progressing in your lifts?
Are you gaining weight every week?
Are you losing weigh every week?
Are you noticing changes in leanness or muscle separation?

For now, you are eating adequately for your size and activity level. that is important. If you change activity level or change the intensity/schedule of your lifts, then you will want to change your diet.
Note the questions above and report back findings after a week and two weeks. Keep details in a log or in a thread.

[somewhatjacked]

I would substitute the cheese for a low-fat/fat free cottage cheese if you can.

I might add some more carbs to that preworkout meal because I think that is a very important meal and I wouldn't want to short change yourself in the upcoming workout.

I would assess a necessary change a few ways:
Are you progressing in your lifts?
Are you gaining weight every week?
Are you losing weigh every week?
Are you noticing changes in leanness or muscle separation?

For now, you are eating adequately for your size and activity level. that is important. If you change activity level or change the intensity/schedule of your lifts, then you will want to change your diet.
Note the questions above and report back findings after a week and two weeks. Keep details in a log or in a thread.

Sounds good, will do.

Can I add apples or tangerines as carbs before workout?

Also, can I substitute fruits for rice or yams on bad days? Today the freaking yam didn't bake for 90 mins - lol do I had to eat fruits for carbs.

[novastepp]

I think it would be okay to add fruit before or after your workouts. The pre/post workout timing of fruit sugars is okay, but IMO, it is the only time I would add them. Therefore, I would not substitute the yams or the rice for fruits throughout your day. Obviously, if something causes you to be unable to eat the potato or rice then any carb will do, but I would stick to an apple if you needed it.

[bloodchoke]

Gentlemen,
I'm winding down a 12-week cycle with a test-e base. Principally, what changes do I want to make to my diet during PCT? This is what I was thinking:
During the two weeks bt my last pin and my first Nolv/Clomid dose, drop 100 calories every few days until I get to maintenance. Continue at maintenance throughout PCT while keeping yolks, red meats and saturated fats in my diet, until my post-cycle bloods are right (the HPTA parts). Then, begin a slow, 1/2-pound - 1 pound/wk cut to clean up my gains and get my cholesterol back to where is should be. Thoughts?

[tarmyg]

Gentlemen,
I'm winding down a 12-week cycle with a test-e base. Principally, what changes do I want to make to my diet during PCT? This is what I was thinking:
During the two weeks bt my last pin and my first Nolv/Clomid dose, drop 100 calories every few days until I get to maintenance. Continue at maintenance throughout PCT while keeping yolks, red meats and saturated fats in my diet, until my post-cycle bloods are right (the HPTA parts). Then, begin a slow, 1/2-pound - 1 pound/wk cut to clean up my gains and get my cholesterol back to where is should be. Thoughts?

Under NO circumstances drop calories during PCT. If anything, add more or you will lose muscle mass. http://forums.steroid.com/anabolic-s...rate-user.html

[bloodchoke]

Under NO circumstances drop calories during PCT. If anything, add more or you will lose muscle mass. http://forums.steroid.com/anabolic-s...rate-user.html

Very good -- Thank you, tarmyg; I appreciate that!

[novastepp]

Gentlemen,
I'm winding down a 12-week cycle with a test-e base. Principally, what changes do I want to make to my diet during PCT? This is what I was thinking:
During the two weeks bt my last pin and my first Nolv/Clomid dose, drop 100 calories every few days until I get to maintenance. Continue at maintenance throughout PCT while keeping yolks, red meats and saturated fats in my diet, until my post-cycle bloods are right (the HPTA parts). Then, begin a slow, 1/2-pound - 1 pound/wk cut to clean up my gains and get my cholesterol back to where is should be. Thoughts?

Keep your cals high, just as tarmyg stated. You want to keep gains and bring your hormone function back up to par. Keep cals high during PCT.

It is okay to eat more saturated fats than normal during PCT as well. I have advised people in the past to not begin cutting until 4 weeks AFTER PCT has concluded. Keep all the LBM you can after coming off cycle, this is a crucial time.

[bloodchoke]

Keep your cals high, just as tarmyg stated. You want to keep gains and bring your hormone function back up to par. Keep cals high during PCT.

It is okay to eat more saturated fats than normal during PCT as well. I have advised people in the past to not begin cutting until 4 weeks AFTER PCT has concluded. Keep all the LBM you can after coming off cycle, this is a crucial time.

Nova!
Thank you!

[somewhatjacked]

I think it would be okay to add fruit before or after your workouts. The pre/post workout timing of fruit sugars is okay, but IMO, it is the only time I would add them. Therefore, I would not substitute the yams or the rice for fruits throughout your day. Obviously, if something causes you to be unable to eat the potato or rice then any carb will do, but I would stick to an apple if you needed it.

Hey man, I replaced chicken thighs with fish - this dropped my calories too. I adjusted my diet a little bit to eat 280gms of protien but I am still 200 calories under my total goal.

I am eating around 260-280 gms of carbs so I don't want to add more carbs.

What do you suggest?


PS: I have been very consistent at 185 lbs compared to usual 189-191.

[novastepp]

Hey man, I replaced chicken thighs with fish - this dropped my calories too. I adjusted my diet a little bit to eat 280gms of protien but I am still 200 calories under my total goal.

I am eating around 260-280 gms of carbs so I don't want to add more carbs.

What do you suggest?


PS: I have been very consistent at 185 lbs compared to usual 189-191.

Glad to hear you are dropping some pounds.

You could add a few egg whites before your workout.

How does Meal #2 look now? It could be the meal to help refine your diet and add a few cals.

[novastepp]

Remember, glycogen replenishment occurs over a period of days, not at certain times a day. Keep carbs up if you are training hard to keep muscles growing and to help replace energy for your next session.

[somewhatjacked]

Glad to hear you are dropping some pounds.

You could add a few egg whites before your workout.

How does Meal #2 look now? It could be the meal to help refine your diet and add a few cals.

Hey Nova, 2nd meal - I have added rotisserie chicken to my sandwich with 2 cans of tuna.

I am aiming 40/40/20 ratios but I am not hitting 20% fat. Can I incorporate Almonds to make up the missing 200 calories? Even with almonds I will still be a little under for total fat intake goal. Please let me know your thoughts.

PS: I am 182 with slight muscle loss. What can I do to avoid further muscle loss?

[novastepp]

Hey Nova, 2nd meal - I have added rotisserie chicken to my sandwich with 2 cans of tuna. I am aiming 40/40/20 ratios but I am not hitting 20% fat. Can I incorporate Almonds to make up the missing 200 calories? Even with almonds I will still be a little under for total fat intake goal. Please let me know your thoughts. PS: I am 182 with slight muscle loss. What can I do to avoid further muscle loss?

Don't be afraid of carbs. That is what this thread is trying to convey. You don't really have a pro/fat meal in there anywhere, but you could add 200-300 cals to your preworkout meal, which may help with energy levels during training.

Training will help you preserve LBM. How are you assessing your LBM loss? You seem to be losing pounds slowly and consistently, but. Would fear a serious drop in strength this early.

If you wanted to add some cals I would do it preworkout based on what is above, but if you wanted almonds, you could eat some before bed f you're hungry then.

It may help me look at things if you updated your diet and provided the changes you have made the past few weeks. Also, at this point remind me what your training looks like as well, cardio and weights.

We will figure this out.

[somewhatjacked]

[novastepp]

Meal 1 is fine.

Meal 2: this is fine, but I will shoot you an ideal too if fat loss stalls and you need a change: Remove the bread and the dressing. If you want to eat both the chicken and tuna, that is fine but use a lower calorie condiment like mustard to mix them together and add green veggies to that. For carbohydrates you would be using the veggies in this meal, so you do not need to limit them.

Meal 3 is fine.

Meal 4 is okay, is this pre-workout? If so, you can keep it for now, but again, teh ideal would be to lose the fruit and the bread and incorporate a potato or oats. No need to change dietary protocol just because of a workout, the lean meat with veggies and taters still works.

Meal 5: PWO? It is fine.

Meal 6, is this before bed? It is fine.

Your diet is appropriate, and if the information given is correct your cals are well within the range I would recommend. If you notice much strength loss, then up the pro/carb amounts in meals 1, 2, and 3. I don't know how that would happen if you are not doing cardio, but keep it in mind.

When you cut, and you do it properly, you need to do it slow. Keeping muscle is as important as losing fat. Eating and maintaining a proper diet will always be easier than lifting heavy ass weights, and its easier on the joints.

[somewhatjacked]

Hey please let me know if that image is not clear.

I look smaller, my clothes are not as tight so I am assuming I lost muscle mass - whats the best way to assess LBM?

I haven't noticed significant difference in loss of strength. I have also stopped taking creative/preworkout.

I have been very frustrated lately so I have changed my workout several times. Currently, I have decided to stick to 12 week program (Kris Gethin) I found on BB.com.

12-Week Hardcore Daily Trainer With Kris Gethin!

not sure how much detail you want so I will list my heaviset to give an idea of what I lift

Squats - 125 lbs (one side) x 6-8 reps without a spotter

Deadlift with straps - 125 lbs (one side) x 6-8 reps

Shoulder press - 70 lbs x 6 reps - no help

Flat Bench press - 70 lbs (one side) x 6 reps - with help, not sure why I don't improve here

NO CARDIO

I work in a 130,000 sq ft retail store so I walk around all day - I don't sit for more than 2 hours.

[novastepp]

Hey please let me know if that image is not clear.

I look smaller, my clothes are not as tight so I am assuming I lost muscle mass - whats the best way to assess LBM?

I haven't noticed significant difference in loss of strength. I have also stopped taking creative/preworkout.

I have been very frustrated lately so I have changed my workout several times. Currently, I have decided to stick to 12 week program (Kris Gethin) I found on BB.com.

12-Week Hardcore Daily Trainer With Kris Gethin!

not sure how much detail you want so I will list my heaviset to give an idea of what I lift

Squats - 125 lbs (one side) x 6-8 reps without a spotter

Deadlift with straps - 125 lbs (one side) x 6-8 reps

Shoulder press - 70 lbs x 6 reps - no help

Flat Bench press - 70 lbs (one side) x 6 reps - with help, not sure why I don't improve here

NO CARDIO

I work in a 130,000 sq ft retail store so I walk around all day - I don't sit for more than 2 hours.

I don't care if you follow a plan that was created by someone else, for all to see and use, but you have to tweak it to work for you. So depending on where you are with lifting, you should be seeing results somewhere after a few weeks at least. So I am starting with this post to get more detail about your lifting history. How long have you been training? When was the last time you followed a training protocol for at least 6 weeks straight? Are you changing the rotation of your lifts? Meaning are they always in the same order?

Looking at maximum lifts or maximum lift sets is not teh best way to assess LBM loss during a cut. Precise body fat calculations are difficult without measures like bod-pods or hydrostatic testing. Calipers can help as an estimate and for most they would be the ideal tool for ongoing assessment. They work because of the trend they will produce; a trend of reduced body fat measurements. So they do not need to be precisely accurate if their variations are the same over time and the loss of body fat trends in your favor.

If you are trying to maintain lean body mass while reducing body fat, you will still want to progress in lifts, either by assessing volume, or rest intervals, or poundages. This is another reason that I do not prescribe to limiting carbs. They provide a mental boost as well as help improve performance in the gym. Many, including myself, will carb cycle either later in the day or on off days from the gym, but severely restricting carbs is a pretty precise endeavor, imo, and we do not need to consider that at the beginning of a fat loss protocol.

Let's look at the diet...

[novastepp]

9 years ago I hit ~6% body fat and weighed 174, I believe at lightest count. It was my awakening that I could do bodybuilding and that I could improve myself. I was in charge of myself and I had taken control.

Today I am ~12% body fat and weigh 216. I am bigger and stronger and have made slow, progressive changes over the last 9 and a half years. 42lbs!! and about 27lbs of lean body mass. That excites me!

My goal is to hit 220-225 at around 12-13% body fat and then reduce my body fat by a few percentage points. So if I hit 225 and 13% body fat, that means my LBM is 195.75. If I maintain that LBM and reduce my body fat, lets say by 3 %... that leaves me at roughly 215 pounds. I will assume some other weight loss, maybe water, maybe some LBM (hopefully as little as possible) and will say my weight should settle around 205-210.

This is my plan and my goal after the new Year, probably in Late Jan. or Feb.

Don't rush it. Let it happen with clean eating, work in the gym, and adding cardio as needed. Reassess with any changes both positive and negative.

You can be great!

[novastepp]

9 years ago I hit ~6% body fat and weighed 174, I believe at lightest count. It was my awakening that I could do bodybuilding and that I could improve myself. I was in charge of myself and I had taken control.

Today I am ~12% body fat and weigh 216. I am bigger and stronger and have made slow, progressive changes over the last 9 and a half years. 42lbs!! and about 27lbs of lean body mass. That excites me!

My goal is to hit 220-225 at around 12-13% body fat and then reduce my body fat by a few percentage points. So if I hit 225 and 13% body fat, that means my LBM is 195.75. If I maintain that LBM and reduce my body fat, lets say by 3 %... that leaves me at roughly 215 pounds. I will assume some other weight loss, maybe water, maybe some LBM (hopefully as little as possible) and will say my weight should settle around 205-210.

This is my plan and my goal after the new Year, probably in Late Jan. or Feb.

Don't rush it. Let it happen with clean eating, work in the gym, and adding cardio as needed. Reassess with any changes both positive and negative.

You can be great!

I'm gaining the weight I wanted, but I can tell I am adding fat too. I can still see top 4 abs, but I'm soft around the edges so to speak; not dry and not grainy at all.

My current workout routine will take me up til Feb 14th and then I am going to lift a strict HIT schedule for 4 weeks. Taking motivation and training knowledge from Marcus' HIT Dungeon. 4 weeks is long enough for me to explode and finish off this period of growth, but not get hurt

After that, the sun will be out longer/eariler and hopefully temps will allow me to wake up and start morning cardio outside and begin tapering calories a bit to lean out.

[RaginCajun]

i'm gaining the weight i wanted, but i can tell i am adding fat too. I can still see top 4 abs, but i'm soft around the edges so to speak; not dry and not grainy at all.

My current workout routine will take me up til feb 14th and then i am going to lift a strict hit schedule for 4 weeks. Taking motivation and training knowledge from marcus' hit dungeon. 4 weeks is long enough for me to explode and finish off this period of growth, but not get hurt

after that, the sun will be out longer/eariler and hopefully temps will allow me to wake up and start morning cardio outside and begin tapering calories a bit to lean out.

kill it brother!!!!

[somewhatjacked]

This is 3 days ago but I can hardly see any definition in relaxed position

[novastepp]

This is 3 days ago but I can hardly see any definition in relaxed position

You have covered up much of your body. Take some shots of your entire body: front, back, legs, etc. and take some rested and flexed; you do not need to share them unless you want to: I will never judge you.

You can compare all photos every week or after several weeks to look for progress.

You have muscle, I can see it, so it should pop when body fat is reduced. Do not compare to anyone. The big guys are bigger and the cut guys are leaner, but who gives a shit. You walk around in your shoes and that's all that matters: YOU. Improve that guy and compare him to old versions of himself only.

[somewhatjacked]

9 years ago I hit ~6% body fat and weighed 174, I believe at lightest count. It was my awakening that I could do bodybuilding and that I could improve myself. I was in charge of myself and I had taken control.

Today I am ~12% body fat and weigh 216. I am bigger and stronger and have made slow, progressive changes over the last 9 and a half years. 42lbs!! and about 27lbs of lean body mass. That excites me!

My goal is to hit 220-225 at around 12-13% body fat and then reduce my body fat by a few percentage points. So if I hit 225 and 13% body fat, that means my LBM is 195.75. If I maintain that LBM and reduce my body fat, lets say by 3 %... that leaves me at roughly 215 pounds. I will assume some other weight loss, maybe water, maybe some LBM (hopefully as little as possible) and will say my weight should settle around 205-210.

This is my plan and my goal after the new Year, probably in Late Jan. or Feb.

Don't rush it. Let it happen with clean eating, work in the gym, and adding cardio as needed. Reassess with any changes both positive and negative.

You can be great!

Wow, thanks for taking out time to write such a detailed note and sharing this awesome information about your journey.

Is that cool if I PM you so I am not high jacking this thread?

Thanks again, I really appreciate your help.

[novastepp]

Wow, thanks for taking out time to write such a detailed note and sharing this awesome information about your journey. Is that cool if I PM you so I am not high jacking this thread? Thanks again, I really appreciate your help.

In here or PM, it doesn't matter to me. I'm just here trying to help!

[novastepp]

And I should say it is my goal to begin cutting in Jan-Feb, not being there at that time. I will edit the post.

[bloodchoke]

Solid thread.

[somewhatjacked]

hey man sorry for the late reply. There was power outage in my store so I had to work some graveyard shifts to rescue all the refrigerated stock - sleep cycle got messed up. Finally everything is back to normal.

I will keep it here so others can learn from your knowledge.

So...

Growing up I was bullied for being skinny so I took Deca and some other stuff (don't even remember) when I was 16-18. I actually don't even remember how many cycles i did - it was pretty retarted, no one had a clue about diet, training, nutrition or PCT. Personal trainers just suggested and sold shit to make money.

I got into full time masters program so I had no time/money to eat/train/gym membership - I literally deflated like a balloon in less 4-5 months.

Something pretty strange happened 5-6 years after my last cycle - I think I was around 25. I started feeling lumps under my nipples - painful to the touch. After being on Raloxifene for a year, I ended up getting a surgery. Doctors couldn't figure out why it happened. I think it was coz of steroid abuse but why after so many years? very strange!


Now that life is stable, I am back to working out. I wanted to look as big as when I was 16 so I eating like a pig in 2015 - gained a lot of dirty weight. Now I hate myself for eating MCD and pizza every night - I hate burgers and pizzas but I still ate to get big.

[somewhatjacked]

this is what i am planning to do for the next 2-4 weeks. I know it's not sustainable but I can tough it out for a few weeks.

Please let me know your thoughts.

[Splifton]

Yo yo my man! What are your thoughts if any about dietary hydrogen peroxide intake? If I can remember you had your PhD revolving around nutrition..right? I've read plenty of holistic reviews and scholarly articles, but they were either leaning towards on form of an extreme or just too egnimatic in literary nature.

[novastepp]

Yo yo my man! What are your thoughts if any about dietary hydrogen peroxide intake? If I can remember you had your PhD revolving around nutrition..right? I've read plenty of holistic reviews and scholarly articles, but they were either leaning towards on form of an extreme or just too egnimatic in literary nature.

My education was in health, but in the academic school of informatics, so electronic health records and the application of technology to improve the standard of care. I had minors and papers in pathophysiology and biostatistics, but not nutrition related.

From what I understand, the literature encourages its use as a mild GI relaxant. I think you have to use specific preps too? Also I'm not sure there is any statistical difference between hydrogen peroxide and other GI relaxants like magnesium and other preps for this specific purpose. You thinking about giving it a try? Maybe log it if you are?

[Splifton]

Well I'm going on the premise of introducing an oxidative agent into an specific bacterium colony that favors aerobic cellular respiration vs. anaerobic cellular no no's.



So by using H202 I am introducing a peroxide to my cellular environment that increases oxidative potential. That is basically it plopped on a paper plate. I've read through a few studies already, but it didn't provide the information I was hoping to get.

[somewhatjacked]

I have been following the diet you reviewed - made some more changes 2 days ago.

I am 179 lbs - BF 17.5% (I bought a scale that measures body fat)

I have started doing cardio 15 mins a day - will increase it to 20 mins starting today or tomorrow.


I am seeing improvement but I am being impatient so I am eating

Calories: 1860
Carbs: 140gm
Protien: 279gm
Fat: 21gm


I know it's not sustainable so I am testing it out for 4 weeks then I will slowly start increasing my carbs.

what do you think about this approach?