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

[Back In Black]

26 sets for chest is that right?

I'm not sure we have the same idea of HIT training perhaps you can explain yours? My HIT chest workout has 4 sets at the moment and never more than 7.

[bartman314]

fair point. 27 sets is chest+tri.

i'm using the following definition for HIT:

1. most sets to positive failure in 6-12 reps

2. short rests

3. eow muscles should be blasted.

my definition may not be right tho, so i am all ears for yours (or the standard should one exist).

[Back In Black]

Have a look through this, especially what Marcus and Kelkel explain. I know there's a lot of
Non essential chit chat in there too but bare with it. That is my definition of HIt. It also explains positive failure and how difficult it is to get there.

You are doing way too much, IMO.

http://forums.steroid.com/anabolic-l...ary%2A%2A.html

[zeeibi]

Hey im finishing a 12 week test E cycle, 500mg p/w. Ive put on about 10kg roughly and its almost time to start PCT. Currently eating at 3600 calories per day, 260p, 420-450 carb, 80-90f. Weighin 91kg and im 5' 11.
Stats out of the way, my question is really to do with PCT & off time nutrition.. do i keep my calories at this level for the entire pct? When is it considered "safe" (assuming a good recovery from the pct) to start cutting without risking losing too much of the LBM gains?
Im not very fat at the moment but just wanting to know what the general idea is.

Thanks guys

[gbrice75]

Hey im finishing a 12 week test E cycle, 500mg p/w. Ive put on about 10kg roughly and its almost time to start PCT. Currently eating at 3600 calories per day, 260p, 420-450 carb, 80-90f. Weighin 91kg and im 5' 11.
Stats out of the way, my question is really to do with PCT & off time nutrition.. do i keep my calories at this level for the entire pct? When is it considered "safe" (assuming a good recovery from the pct) to start cutting without risking losing too much of the LBM gains?
Im not very fat at the moment but just wanting to know what the general idea is.

Thanks guys

Zeeibi - I'd definitely recommend staying at the same caloric intake you ran during your cycle; if anything, you may need to bump it slightly but play that by ear.

What does your PCT protocol look like? Assuming a 4-6 week PCT and solid recovery, I'd say 6 weeks bare minimum (i.e. at the end of PCT), 8 weeks to play it safe. Just my opinion, this isn't set in stone, but cutting too soon after a cycle is a horrible idea, and 8 weeks seems to be a solid length of time for things to 'stabilize'.

[kav45]

hi new to the forum

I weigh 150 pounds 5.75 ft
my BMR 1,672 & my TDEE is 2082, 500 calorie deficit means I need to eat at 1,582 to lose just one pound a week

I will also be following Austinite's Fat Loss Protocol using Over the Counter Products

But what I don't understand is how i am meant to lose weight if eating under bmr because a lot of people have said it will ruin your metabolism or wont be healthy etc, is eating under bmr OK?

[hell911]

what if i dont meet my carbs/per day requirement in bulking phase? what will i lost or not gain?

[gbrice75]

hi new to the forum

Welcome!

I weigh 150 pounds 5.75 ft
my BMR 1,672 & my TDEE is 2082, 500 calorie deficit means I need to eat at 1,582 to lose just one pound a week

I will also be following Austinite's Fat Loss Protocol using Over the Counter Products

But what I don't understand is how i am meant to lose weight if eating under bmr because a lot of people have said it will ruin your metabolism or wont be healthy etc, is eating under bmr OK?

Chances are your calculations are off. I doubt your TDEE is only 400 calories or so over your BMR. If your BMR is truly around 1700/day, you definitely do not want to dip below that number IMO. But forget about BMR, let's get a better idea of your true TDEE. What would you say your current BF% is? If you're unsure, do you have any current pics you can post? Or, PM me if you're uncomfortable posting them publicly and I'll give you a pretty good idea.

what if i dont meet my carbs/per day requirement in bulking phase? what will i lost or not gain?

When you're looking at adding (or losing) weight, you can't just look at a single macronutrient - you have to look at the whole picture. It's not just about carbs, it's more about total caloric intake more than anything else. Let's say you ate fewer carbs but more fats one day and total calories stayed the same. Chances are this will have no impact, good or bad, on your efforts. If you're eating fewer carbs and everything else stays the same, then you're also not hitting your caloric goal by default, therefore you make make slower gains, or not make gains at all. It really depends on all the factors working together synergistically.

[Eric1644]

Hi, I'm 32 yrs old, taken sometime off from lifting since college. Not sure if this is the right place to post this, new to the site. Recently back into pretty consistently over last 18 months, going to fun my first cycle, plan is 500 mg of Sustanon for 10-12 weeks. Stats, 6'2 218, BF 15% Bench 265 Squat 355 Deadlift 365. I am trying to get a better idea of what kind of diet to run. Right now I am around 2700 cal 155 carbs 155 fats 300 protein pretty clean, but I am a little on the heavy side because I drink too much alcohol (did not include that in total nutrition count). Plan is to cut out the alcohol to a few beers on Friday after work or none at all during the cycle. My goal for the cycle is to increase strength and build a quality 8-12 lbs of muscle that I keep post cycle.

That said, what should I do to adjust my current eating (besides cutting out the beer) during my cycle that will help me increase muscle mass and improve my bf% (would like to get down to 10% again). Is 3200 cals and around 325-350 grams of protein enough? Do I need more carbs than 160g? If so, what are the best sources, right now almost all my carbs come from protein shakes, two slices of toast I have for breakfast and mashed sweet potatoes I have w dinner? Thanks.

[gbrice75]

Hi, I'm 32 yrs old, taken sometime off from lifting since college. Not sure if this is the right place to post this, new to the site. Recently back into pretty consistently over last 18 months, going to fun my first cycle, plan is 500 mg of Sustanon for 10-12 weeks. Stats, 6'2 218, BF 15% Bench 265 Squat 355 Deadlift 365. I am trying to get a better idea of what kind of diet to run. Right now I am around 2700 cal 155 carbs 155 fats 300 protein pretty clean, but I am a little on the heavy side because I drink too much alcohol (did not include that in total nutrition count). Plan is to cut out the alcohol to a few beers on Friday after work or none at all during the cycle. My goal for the cycle is to increase strength and build a quality 8-12 lbs of muscle that I keep post cycle.

Noted. At 2700 calories and the current split your running, how is your body responding? Realize results will be skewed due to the (unaccounted for) alcohol comsumption.

That said, what should I do to adjust my current eating (besides cutting out the beer) during my cycle that will help me increase muscle mass and improve my bf% (would like to get down to 10% again).

You stated above your goal is to add 8-12lbs of quality muscle. Now you're mentioning the polar opposite - reducing bodyfat. It's tough (not impossible, but very tough) to achieve both goals with any significant success. Personally, I'd pick one goal as primary and focus on that. I would assume in your case it'll be adding muscle, but please confirm.

Is 3200 cals and around 325-350 grams of protein enough?

If you were maintaining your weight/body composition at 2700 calories, then your TDEE must be higher given the alcohol consumption. So, you may actually need more than 3200. However, I'd start there and monitor closely, make adjustments if needed.

Personally, I think 300g protein max is plenty.

Do I need more carbs than 160g?

I would drop fats to around 100g and bump carbs significantly. If you want to add mass, increase carbs. IMO.

If so, what are the best sources, right now almost all my carbs come from protein shakes, two slices of toast I have for breakfast and mashed sweet potatoes I have w dinner? Thanks.

What the 'best' sources are is debatable. Tried and true staples though:

Oats
Sweet Potato/Yams
Potatoes
Quinoa
Lentils/Beans/Leguemes
Grits
Cous Cous
Rice

To a lesser extent, pastas and breads. Don't forget about your veggies too though.

I don't understand your comment about getting most of your carbs from protein shakes. Protein shakes should contain.... protein.

[hell911]

i am in bulking mode

http://iifym.com/iifym-calculator/

i used this site on how many cals/protein/carbs i need to increase weight.
im 22, 5'7", and only 127lbs .. if u see my weight in previous posts, that is wrong, the weighing scale was not correct.

so this is what i got to bulk::

Your BMR is: 1536 Calories/Day
Your TDEE is: 2179 Calories/Day
Bulking: 2506 Calories/Day - Aggressive 15%

CARBS = 385.2g
PROTEIN = 127g
FAT = 50.8g
FIBER = 25-32g
CALORIES = 2506

is this enough? im having doubts that 127g protein is too low, what do you think?

[gbrice75]

i am in bulking mode

IIFYM Calculator

i used this site on how many cals/protein/carbs i need to increase weight.
im 22, 5'7", and only 127lbs .. if u see my weight in previous posts, that is wrong, the weighing scale was not correct.

so this is what i got to bulk::

Your BMR is: 1536 Calories/Day
Your TDEE is: 2179 Calories/Day
Bulking: 2506 Calories/Day - Aggressive 15%

CARBS = 385.2g
PROTEIN = 127g
FAT = 50.8g
FIBER = 25-32g
CALORIES = 2506

is this enough? im having doubts that 127g protein is too low, what do you think?

I think anywhere between 125g - 165g protein is sufficient for you. Most people tend to grossly overestimate the amount of protein required to build muscle. The rest I like - high carb, low fat. Looks like a good recipe for building muscle.

[hell911]

^
i need 127g of protein per day in bulking mode, so what will be the difference of eating 127g of protein vs the 160g of protein in my case, how will my body react, will extra protein become fat?

[likelifting]

This is one of the best threads on this site.

[gbrice75]

^
i need 127g of protein per day in bulking mode, so what will be the difference of eating 127g of protein vs the 160g of protein in my case, how will my body react, will extra protein become fat?

Nothing to worry about. If you grossly overestimate your calories (or consistently cheat), that's when you run the highest risk of adding bodyfat.

This is one of the best threads on this site.

Thanks brother!

[hell911]

^
so if i eat either 127g of protein or 160g protein, i will get same results?

so eating 160g of protein is waste? or not?

[gbrice75]

^
so if i eat either 127g of protein or 160g protein, i will get same results?

so eating 160g of protein is waste? or not?

You're talking about the difference of 132 calories, so when you ask me if I think 'extra' protein is going to cause you to add fat, my reply is "don't overthink this".

You want to eat the amount of protein that optimally suits your body. Given your stats, I'd say roughly 130-160g protein is optimal. Nobody knows the exact answer. If you want to go with the lower end, use 130g/day. Otherwise, go on the higher end - or anywhere in between. Again, we're talking about the difference of 30g of protein. Not even worth having a conversation over tbh. i.e. don't overthink!!

[hell911]

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)

[Tron3219]

I agree with gb here. 30g of protein will do no harm. And you won't see a difference between the two. I'd worry less about this and ur comparison and more about staying consistent and training.

[hell911]

do i need to eat 1 fruit and small amount of broccoli everyday? does it help my body any other way other than calories intake?

[gbrice75]

do i need to eat 1 fruit and small amount of broccoli everyday?

No.

does it help my body any other way other than calories intake?

Aside from the obvious (vitamins, minerals, fiber, phytonutrients,etc.), read both articles below, then research further how they relate to eachother.

Antioxidant - Wikipedia, the free encyclopedia

Radical (chemistry) - Wikipedia, the free encyclopedia

[hell911]

^
tnx ..

can u comment on my topic.. http://forums.steroid.com/nutrition-...me-modify.html

[AD]

hi GB, thanks for your answers and your patience in your pm.

this is the reference i told you about, from Textbook of Medical Physiology 11th Edition by Arthur C Guyton and John E Hall.

the passage that i would like to highlight is:

Recovery of Muscle Glycogen
Recovery from exhaustive muscle glycogen depletion is not a simple matter. This often requires days, rather than seconds, minutes, or hours required for recovery of the phosphagen and lactic acid metabolic systems....

...Note that on a high carbohydrate diet, full recovery occurs in about two days.


this is illustrated in figure 84-3.


like i said, it's an old textbook, the latest is the 12th edition.

If this statement is accurate, then it takes 2 full days of high carb diet to fully replenish stores, and not just one or 2 meals.

With regards to liver glycogen, which will be needed to supply the muscles with glucose via gluconeogenesis when muscle glycogen decreases during exercise, I would expect this to be lower too for someone on a hypocaloric diet.

In practical terms, when we go to the gym, we all train to our last breadth, whether bulking or cutting. But in theory, I believe there are differences in our limits.

[mockery]

hi GB, thanks for your answers and your patience in your pm.

this is the reference i told you about, from Textbook of Medical Physiology 11th Edition by Arthur C Guyton and John E Hall.

the passage that i would like to highlight is:

Recovery of Muscle Glycogen
Recovery from exhaustive muscle glycogen depletion is not a simple matter. This often requires days, rather than seconds, minutes, or hours required for recovery of the phosphagen and lactic acid metabolic systems....

...Note that on a high carbohydrate diet, full recovery occurs in about two days.


this is illustrated in figure 84-3.


like i said, it's an old textbook, the latest is the 12th edition.

If this statement is accurate, then it takes 2 full days of high carb diet to fully replenish stores, and not just one or 2 meals.

With regards to liver glycogen, which will be needed to supply the muscles with glucose via gluconeogenesis when muscle glycogen decreases during exercise, I would expect this to be lower too for someone on a hypocaloric diet.

In practical terms, when we go to the gym, we all train to our last breadth, whether bulking or cutting. But in theory, I believe there are differences in our limits.

This is correct, people on low cho diets cant come out of a depletion in hours or 1 day with a high cho day and with 1 refeed. Re feeding after 3 day low cho /depletion resitance training would take 3-4 days to replenish. Its a good reason why so many people dieting down dont look good or feel small. I bought into the levels were replenished in about 5 hours. and i paid the price for this through getting sick and losing alot of FFM in a short cut.

[YakuzaElite]

I am interested in cutting. I am 5'7, 155 pounds. work out 5 days a week. My RMR + calories burned at the gym is around 2200 calories a day and I am eating about 100 grams of protein, 150 grams of carbs, and 45 grams of fat a day. total calories i am eating is around 1650. shout I eat more? readjust my macros? If i do eat more, should up more protien or carbs? I've been told to eat 3000 calories for starters. I was originally 250 pounds but I lost a 100 pounds and started lifting weights last february. I have no protein shake in my diet. my fats come from almonds, canola oil ( I fry my beef). beef (beef sirloin, beef chuck tender, beef eye round, beef out side steak) sometimes i have chicken breast but was told to have more. carbs are brown rice only.

btw, is 12 reps for any weight exercise the golden rule for getting lean. some say i should do 10-12, others say 15 reps.

[Tank123]

hey gb i have a question regarding cutting. so iv been on a diet for the last 11 weeks this is my 12th week now. iv lost till now 9.5 kg(20.9 pounds). physique is looking much better however i realized i am behind schedule in my appearance because of the cheat days i was having.
anyway my question is right now my highest carb day in the week is 122.5 g of carbs a day wea i consume 50 grams of carbs in my pwo shake and then a carb containing meal roughly 60 g as well. as the week goes on i drop my carbs so the meals pwo become 50 and 40 g. i also have one refeed meal a week.
my question is in terms of fat loss would it be more ideal to have my carb meal pre workout and have my pwo shake with fast digesting carbs or should i keep it how its is which is my shake with glucose and then approx and hour and half later a carb meal thank you.

[UNICORN_KB]

hey GB , nice thread man .

so I'm 5'7" I was 211lb I lost 66lb so 145lb and then increase it to 156lb muscle . right now I eat a lot I eat every 2 hours but I track my macros as well trying to keep it 3000cal/d , as my bulking macros . I have couple of questions:


1- I was in very high carb high protein diet around 360-450g carbs and 250-300g protein and very low fat like 7-20g , I start become little bit fat and sure didn't gain muscle , so I switched it to low carbs 160-200g high protein 280-320g high fat 100-120g for like 2 month I got shredded little bit but I didn't gain weight so right now(since I'm trying to bulk) I'm at 200-260 carbs 200-260 protien 90-120 fat . what do you think ? (same amount macros 3000cal) and should I count all carbs or just net carb because I get like 50-60g of my carbs right now from fibers so for exaplme if I reach 250g carbs and 50g was fibers should I eat additional 50g to reach 250 net carbs ? .



2-should I eat what I burn in the gym ? like if I did 20mins cardio probably will burn 200+cal should I eat 3200cal that day ? should I also count what I burn from lifting ?.


3- I'm using casein right now too, is it worth it ?


4- I read that insulin without juicing will make you fat you will not gain muscle using it alone is that right ? i actually used it before I reached up to 12iu first thing in the morning and post workout it was Humulin r and before bed I took 4in hgh I think it was for 4 or 5 weeks but I wasn't in a proper diet I think I was way above 3000 cal that's why I gain more fat than muscle, especially after taking insulin shot I eat lots of sugar , simple and complex carbs to avoid Low Blood Sugar .


btw I'm a hard trainer person I used to workout 6 days but right now, day on day off so it's 4-5 days

thanks

[Enigma5772]

Stats:
Age 41
Height 5'7
Weight 165

With the calculations I did I came up with a bmr of 1664.7 and tdee of between 2280 and 2580 depending on how hard my work out is. Am I in the ballpark or not even close??????I'm currently cutting down at about 2150 calories and it seems to be working good.. 51gf 187gc 223gp ..... If my numbers are correct that shiuld be about a 350-450 cal deficit.. I'm VERRY strict with my diet 5 days a week and not so strict the other 2. (But never off the chart on those days)... No bread,pasta or dairy..... Small amount of fruit in the am with breakfast. I'm down about 15lb since December.

[UNICORN_KB]

so you are trying to lose weight ? what's wrong with dairy?

[Enigma5772]

I was looking to see if i figured my tdee the right way. I think I'm just about finished leaning out an I guess I was just looking to see if I did it the right way or if I could of done it a better way or quicker. I do feel like i lost alot of muscle during this time. Dairy has a lot of fat and I felt I was getting enough fat intake without it. Any opinions????

[UNICORN_KB]

since you said you cut down about 2150cal and you have 350-450 cal deficit I believe that's way you lost alot of muscle. I believe even your 2150 cal is low you can reach 2300-2500cal and get lean , you should increase your fat to about 80-100g since you cut down your carbs don't be afried of fat once you eat'em healthy , your protein are good you can go little bit higher also cuz you'er cutting down your carbs . I did the same thing 2 months ago fat 117-120 g carbs 175-188g protein 260-310g reaching 3000 cal/day I became leaner and shredded and my goal was to bulk hahah so right now I'm at the same macros but I increase carbs to 250-280g and fats I'm trying to cut it to 90-100g same way with protein trying to be below 280g since also this amount of carbs still low for me I never go above 25g fat for almost 2 and half year and I was eating around 320-380g carbs I noticed that I'm getting fatter with very slow gain in muscle once I increase my healthy fat intake little bit I got ok gains with intense cardio I got leaner , so right know I'm trying to figure out what will work better for bulking to me and for sure I'll keep fat intake high I might reduce it little bit depend on my carbs and protein if i decide to increase one of them. and right now I'm doing less cardio because I can't do it everyday hope in the summer I'll be able to do that , I'm not like those guys who says once you try to bulk never do any cardio ,, I don't wanna get fat for god sake , low intense cardio for 20-25mins daily or 5 times a week will not harm your gain , in fact it will make you eat more food which is awesome .

bottom line increase your healthy fat by 20-30g and try to reach your 2150 macros "which I think it's little bit low , except if you workout like 3 days a week ).

about Dairy way you don't yous fat free or low fat ? I thought you wanna cut down sugar or something in that way you can use lactose free low or free fat stuff

[>Good Luck<]

since you said you cut down about 2150cal and you have 350-450 cal deficit I believe that's way you lost alot of muscle. I believe even your 2150 cal is low you can reach 2300-2500cal and get lean , you should increase your fat to about 80-100g since you cut down your carbs don't be afried of fat once you eat'em healthy , your protein are good you can go little bit higher also cuz you'er cutting down your carbs . I did the same thing 2 months ago fat 117-120 g carbs 175-188g protein 260-310g reaching 3000 cal/day I became leaner and shredded and my goal was to bulk hahah so right now I'm at the same macros but I increase carbs to 250-280g and fats I'm trying to cut it to 90-100g same way with protein trying to be below 280g since also this amount of carbs still low for me I never go above 25g fat for almost 2 and half year and I was eating around 320-380g carbs I noticed that I'm getting fatter with very slow gain in muscle once I increase my healthy fat intake little bit I got ok gains with intense cardio I got leaner , so right know I'm trying to figure out what will work better for bulking to me and for sure I'll keep fat intake high I might reduce it little bit depend on my carbs and protein if i decide to increase one of them. and right now I'm doing less cardio because I can't do it everyday hope in the summer I'll be able to do that , I'm not like those guys who says once you try to bulk never do any cardio ,, I don't wanna get fat for god sake , low intense cardio for 20-25mins daily or 5 times a week will not harm your gain , in fact it will make you eat more food which is awesome .

bottom line increase your healthy fat by 20-30g and try to reach your 2150 macros "which I think it's little bit low , except if you workout like 3 days a week ).

about Dairy way you don't yous fat free or low fat ? I thought you wanna cut down sugar or something in that way you can use lactose free low or free fat stuff

I cant stress enough how impossible it is to understand 2 paragraphs that cumulatively have 2 periods and virtually no punctuation... I guess punctuation is rare as a unicorn

>good luck<
"He who can take advice is sometimes superior to those who give it"

[UNICORN_KB]

I cant stress enough how impossible it is to understand 2 paragraphs that cumulatively have 2 periods and virtually no punctuation... I guess punctuation is rare as a unicorn

>good luck<
"He who can take advice is sometimes superior to those who give it"

hahahah so you want me to edit it and add more punctuation? I said "bottom line" so you can ignore what I said above it if you want

[>Good Luck<]

hahahah so you want me to edit it and add more punctuation? I said "bottom line" so you can ignore what I said above it if you want

LoL just razzin ya bro, I already ignored all of it!

>good luck<
"He who can take advice is sometimes superior to those who give it"

[Lrodriguez]

how are you

[feurion]

Can you review my diet please as i was out of the game for a long time need to get by in shape , thanks alot in advance

http://forums.steroid.com/diet-nutri...ge-advice.html

[youmirinorwhat]

Im running 100mg of var ed and 350mg of sust a week and im trying to cut body fat, im at about 12-13% now I weight 164lbs and my height is 5'3 im 20 years old and im taking in 1900 calories a day, now that im using steriods should I increase my calorie intake or keep it the same? Im going to be running 100mg of var ed and 350mg of sust a week for 10 weeks I may double the sust depending on my results. Trying to get to 8% bf

[MBOS]

GB, I'm 54 years old, 328lbs at 6-4. Lifetime lifter except for the last 4 years haven't been consistent, depression. Recently started HRT and have brought my weight down from 366. Normal weight for me while at my best was 315, still too heavy I know.

Feeling much better after the weight loss so far but always looking for more. Need to up cardio I know, not throwing around the heavy weights any longer but focusing on intensity.

The only diet I have had success with is Atkins or some form of low carb. Would like to cut another 30 pounds at least and, of course, I'd like to do it yesterday. Suggestions? Advice? I wish I could say I eat clean protein but truth is I'm a red meat and eggs guy. Unfortunately can't stomach fowl.

[RaginCajun]

hey man, GB has not been around for a while. you should prob just make a thread so we can all comment.

[MBOS]

Thank you Cajun, just started on here and didn't know. Hope all is well with him? Looks like he was pretty giving of his time. Will figure out how to start discussion.