Free diet help from beast.

[perfectbeast2001]

P.B.

Had to jump in here with a question: As fish and flax-seed oil caps come in different sizes, could you give us a miligram dosage for each meal?

I've enjoyed reading this thread.

-BigLittleTim

hey buddy i take 2000mg with each meal. dont forget to factor this into your fat intake for the day though!!

[exceed]

very helpfull guys. best forum ive read so far. giving me great information i need to build a good diet. thanks

[NeedAnabolics]

Hey beast being that my last diet sucked i have spent all day creating a new one with the help of other members post. here it is.

Harris Benedict Formula: 66+ (1071) + (876) – (136) = 1877
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 5’9”, 20 years of age.

I'm right on target with my diet but I know i need help somewhere in there, if I want to put on a lb of muscle a week i need to eat about 3740 calories a day. At this moment I'm at approx. 3530. Any suggestions? I currently work from 8am-8:30pm @ a dealership so I'm on the tightest schedule of my life and all i do is work diet and workout, thanks for your input once again
Calories/Proteins/Carbs/Fat

Meal 1(8:30-9:30):
• 8 boiled eggs (136/24/0/0)
• whey protein shake (285/40/10/2)
• 1 cup oatmeal ( 300/10/54/5)
Macronutrients (721/74/64/7)

Meal 2 (12:00-1:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• ¼ non cooked cup brown rice (150/4/33/1)
• 1 tablespoon flaxseed oil (90/0/0/10)
Macronutrients ( 420/44/33/12)

Meal 3 (3:00-4:00)
• 2 cans chunk light Tuna (300/65/0/1)
• 2 slices whole wheat bread ( 280/12/52/4)
• 1 tablespoon flaxseed oil ( 90/0/0/10)
Macronutrients (670/77/52/15)

Meal 4 ( 5:30-7:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• 16g peanuts (80/4/3/8)
• 1 cup carrots (70/2/16/0)
Macronutrients (330/46/19/9)

Meal 5 (7:30-8:30)
• 6-8 ounces of chicken ( 180/40/0/1)
• ¼ non cooked white rice (160/3/35/0)
Macronutrients (340/43/35/1)

Meal 6 PWO (9:00)
• 1 scoop Whey (285/23/10/2) w/ no fat milk
• 2 tablespoons peanut butter (200/16/12/16)
Macronutrients (485/53/43/18)

Workout (9:45)

Meal 7 PPWO (11:30)
• 1 scoop whey (285/40/10/2) with no fat milk
• 80g Glycomaize (280/0/70/0)
Macronutrients (565/37/101/2)

Total Macros’:
Calories: 3531
Protein: 374
Carbohydrates: 246
Fat: 64

[perfectbeast2001]

Hey beast being that my last diet sucked i have spent all day creating a new one with the help of other members post. here it is.

Harris Benedict Formula: 66+ (1071) + (876) – (136) = 1877
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 5’9”, 20 years of age.

I'm right on target with my diet but I know i need help somewhere in there, if I want to put on a lb of muscle a week i need to eat about 3740 calories a day. At this moment I'm at approx. 3530. Any suggestions? I currently work from 8am-8:30pm @ a dealership so I'm on the tightest schedule of my life and all i do is work diet and workout, thanks for your input once again
Calories/Proteins/Carbs/Fat

Meal 1(8:30-9:30):
• 8 boiled eggs (136/24/0/0)
• whey protein shake (285/40/10/2)
• 1 cup oatmeal ( 300/10/54/5)
Macronutrients (721/74/64/7) too much pro here,drop to 50g (drop the shake)

Meal 2 (12:00-1:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• ¼ non cooked cup brown rice (150/4/33/1)
• 1 tablespoon flaxseed oil (90/0/0/10)
Macronutrients ( 420/44/33/12)

Meal 3 (3:00-4:00)
• 2 cans chunk light Tuna (300/65/0/1)
• 2 slices whole wheat bread ( 280/12/52/4)
• 1 tablespoon flaxseed oil ( 90/0/0/10)
Macronutrients (670/77/52/15)

Meal 4 ( 5:30-7:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• 16g peanuts (80/4/3/8)
• 1 cup carrots (70/2/16/0)
Macronutrients (330/46/19/9)

Meal 5 (7:30-8:30)
• 6-8 ounces of chicken ( 180/40/0/1)
• ¼ non cooked white rice (160/3/35/0)
Macronutrients (340/43/35/1) add more carbs here shoot for about 80g.

Meal 6 PWO (9:00)
• 1 scoop Whey (285/23/10/2) w/ no fat milk
• 2 tablespoons peanut butter (200/16/12/16)
Macronutrients (485/53/43/18) you need carbs and pro here leave the fat and add some complex carbs (80g powdered oats would be good)

Workout (9:45)

Meal 7 PPWO (11:30)
• 1 scoop whey (285/40/10/2) with no fat milk
• 80g Glycomaize (280/0/70/0)
Macronutrients (565/37/101/2)

Total Macros’:
Calories: 3531
Protein: 374
Carbohydrates: 246
Fat: 64

I would add a meal after your post workout. this meal would include pro/low gi carbs and a small ammount of EFAs. oats with egg whites and a little flax or chicken and brown rice with flax would be good. if you need to increase cals more then a pro/fat shake in the night would be good too

[NeedAnabolics]

Once again Thank you very much, I'll be able to see the difference soon, I appreciate youe help.

[perfectbeast2001]

bump!

[Maverick_J8]

Continuing from my diet feedback previously in this thread, what do you think of my Pre-workout and Post-workout nutrition:

Pre-workout:

1 cup oats
1 scoop whey

Post-workout

1 cup oats
1/2 apple
2 scoops whey

1.5 hours later

6-8oz chicken breast
1 cup brown rice
1 tbsp udos oil
veg


Possibly more carbs post workout, i.e. whole apple instead of half? I have to eat whole foods before and after. Cannot use liquids.

[asteriskjasper]

wanted to post private mssg first....

[sepp2323]

this is my first time ever doing attempting to do macros. i think i eat pretty well but i have never added everything up so here goes. let me first say im 32 yrs old..around 200. do pushups, kettlebells, chin ups 3-4 days a week for about 30-40 minutes..then 5 days a week i do 30 minutes of sprints afterwards..5 minute warmup,1 minute sprint/4 minute medium - rinse and repeat 4 more times..then do 5 minute cooldown.

my goal is to get leaner than i already am. i know this is not that great so please help.


meal 1:

6 eggwhites (100/22/2/1)
2 whole wheat bread. (200/8/40/4)

total - (300/30/42/5)

meal 3:

2 scoops whey protein (240/46/6/4)
1 tablespoon flax (120/0/0/13)

total - (360/46/6/17)

meal 3:

9 oz chicken (425/80/0/9)
3 oz brown rice (095/2/20/0)

total - (520/82/20/9)

meal 4:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)


meal 5:

2 scoops whey protein (240/46/6/4)

total - (240/46/6/4)


meal 6:

6oz cottage cheese (110/16/10/0)

total - (110/16/10/0)


totals:

(1870 cal/266 protein/80 carbs/49fat)

[sepp2323]

/bump

[HAVOKGT]

sup beast! im new to this but i am 24yrs old 259lbs 6' 3" i am looking to find a great diet to lose weight but still get bulked and buff. i gained alot of fat(about 40lbs) in 3-4 months in working as a plumber and eating nothing but fast food... i really appreciate your help in advance. i just recently starting eating good and working out again.

[L1nk]

Hey any room for improvements for this diet? Im at 160 so to maintain I would need around 3000kcals, so to gain I made it up for 3500~. Just wondering if I could get any advice, sometimes the pb or olive oil are replaced by sunflower seeds.

Meal 1 75g Carbs, 42g Protein, 20g Fats 648 Kcals
8 Egg whites 1-Multi
6tsp Peanut butter 2-Fish Oil
2tbsp or 18g Raisins
3/4cup Oats
1cup Non-fat milk

Meal 2 75g Carbs, 35g Protein, 20g Fats 620 Kcals
1can Tuna
4tbsp Mayonnaise
2tbsp or 18g Raisins
4slice Whole grain bread

Meal 3 70g Carbs, 42g Protein, 20g Fats 628 Kcals
1 Chicken breast 2-Fish Oil
6tsp Olive oil
1cup or 125g Green beans
1cup Brown rice

Meal 4 70g Carbs, 42g Protein, 20g Fats 628 Kcals
2scoop Protein
36g Peanuts
1cup or 125g Green beans
3slices Whole grain bread
1cup Non-fat milk

Meal 5 45g Carbs, 42g Protein, 15g Fats 483 Kcals
6oz Turkey 2-Fish Oil
3tsp Olive oil
1 1/2cup or 187.5g Green beans
3slices Whole grain bread

Meal 6 40g Carbs, 35g Protein, 20g Fats 480 Kcals
2scoops Whey
4tsp Olive oil
1cup or 125g Steamed green beans
1 1/2tbsp Honey

[drdeath613]

beast thxz for taking the time to help me out i love the simple diet that even i can follow
plus thxz for the advice about eating with the family and i see ur point
ill just have to eat my own meal


thxz again and ill keep u posted once a month on the board as to how im comming along

[daniel_3855]

I have noticed a worrying and increasing trend lately. I'm getting a lot of young guys asking me how to get big. They do not want to hear about diet, they want to know which gear to take. These are people who have no idea what there eating calorie wise on a daily basis. They are consuming alcohol and junk food. Steroids will do NOTHING for you when you are eating like this. There is no point chemically increasing protein synthesis when there is no protein consumed in the diet. One guy last week told me he gets plenty of protein as he always has lots of chicken on his pizzas.
Anyhow this really bothers me and I would like to offer free diet advice to any young people here (under 21) who are considering using AS. I can guarantee that if you follow the advice you will gain more muscle than you would doing gear with junk food and beer. So either ask for help in this thread or PM me. Sometimes it can take a couple of days to get back as i work a lot but i will always reply.

hi mate can you view my diet thread and let me know whats the best diet for me? thanks

[daniel_3855]

hi if you have the time can you make me a strict cutting diet for me, including times when to eat what. also will be taking clen.

will be lifting at 5.30 and cardio at 6.

iam 23
5ft9
12.3stone
around 15-17%bf
the foods i would like to use is -

chicken breast grilled or boiled???
steamed fish
tin tuna in brine
whey shakes
egg whites scramble???
veg
quaker oats with boiling water????
new potatoes or jackets?

i want to loose as much fat as poss.
thanks

[megadose]

Beast, I wanted to know what is your take on whey isolate shakes (made with water) in prep contest. Take them all the way up to the show, or cut them out? And carbs, how much and when? I'm 230 lbs at 5-6% BF. I'm currently doing low, med, high days. 50g, 100g, 150g. Also, i do cardio 15-20min after wo and then 40-45min at night. On non wo days 35min first thing in morning and then 40-45min at night. Protein is currently 430g a day. 200g comes from shakes/aminos/beef tabs. Thanks for any help

[FallenWyvern]

This thread has more views than some of the diet stickies.

[Narkissos]

bump!

-CNS

[hardknox]

I have noticed a worrying and increasing trend lately. I'm getting a lot of young guys asking me how to get big. They do not want to hear about diet, they want to know which gear to take. These are people who have no idea what there eating calorie wise on a daily basis. They are consuming alcohol and junk food. Steroids will do NOTHING for you when you are eating like this. There is no point chemically increasing protein synthesis when there is no protein consumed in the diet. One guy last week told me he gets plenty of protein as he always has lots of chicken on his pizzas.
Anyhow this really bothers me and I would like to offer free diet advice to any young people here (under 21) who are considering using AS. I can guarantee that if you follow the advice you will gain more muscle than you would doing gear with junk food and beer. So either ask for help in this thread or PM me. Sometimes it can take a couple of days to get back as i work a lot but i will always reply.

Hey, I saw your post on helping the young ones with the diet. I am having areal problem here gaining wait. I am 19 years old, 20 in August, and I weigh about 140lbs and am 6' 0", tall and skinny. I have no problem turning what fat I have into muscle and getting firm muscles but I just can't gain weight. I will be the first to admit I do not have a regular diet, mainly because I have no idea what to eat! I don't know what food to combine with my workout routine. I don't even really have a good workout routine!!! It's a shame because I have a whole workout center in my basement and I am really looking to get into it starting NOW! I could really use a good diet to start on, a good workout routine, and somemore information on creatine... which I have taken but I think I'm doing something wrong there. I am just sick of finding some nonsense on the internet and trying it to find out it doesn't work. You seem to know what you're talking about so please, help me out here bro!

Your Friend in a Cool Place, Dave a.k.a. HardKnox

[smokeyd]

well i have tried for a while to cut down and it seems like I'm not moving as fast as i want to but then again who does, i loose and average pound a week, I'm going to post my diet and maybe you guys can give me some reasons why its not going faster than that? or if I'm eating the wrong things and the wrong times. I'm 6'3 282 and 20% body fat train 3 days a week with cardio post workout and cardio also on 2 other days, hiit 30min 2 times and steady state for 45 min 3 times.

I need 4000 calories a day to maintain from one of the calculators i put my info into

here is what i had yesterday.

breakfast: one can tuna w/ 2eggs and 1/2 cup oats broiled
Cals: 440 Fat: 15 Carb: 15 Prot: 60

meal 2: 8oz steak and half large sweet potato
Cals: 812 Fat: 49 Carb: 24 Prot: 65

meal 3: 8oz chicken breast half large sweet potato
Cals: 525 Fat: 16 Carb: 24 Prot: 66

meal 4 post workout: Protein shake with half cup oats
Cals: 315 Fat: 4 Carb: 20 Prot: 51

meal 5: 12oz steak
Cals: 1064 Fat 74 Carb: 0 Prot 94

Total for the day is
Cals: 3232 Fat: 159 Carb: 96 Prot: 337

I just feel like it should be falling off and its not.

today i only used egg whites in first meal and took out the carbs in 2nd meal and added flax seed to meal 2 and to pwo meal

[sixslow]

hey beast, I currently weigh 155 Lb's and im 5"11 and dont know what percent body fat but im guessing high.
My goal is to soon take some AS (either winny or anstrol, maybe something else if you have any advice) and to cut my fat/gain muscle without looking too bulky but i do want to be ******/big (if that makes sense)
heres my diet now as of 2 weeks ago:

mon-fri: breakfast Egg whites + 2 pieces of whole grain toast + coffee + 16oz of water
3hrs: protein shake
lunch: generally a can of tuna on whole grain bread, I have a really healthy cereal for carbs/fiber it comes in two biscuts i only eat one that equals out to 67 calories
3hrsrotein shake
dinner:turkey sandhiwch/chick sandwhich something with lean meat + veggies

and then on weekends I eat whatever and drink at partys

20yrold

[eatrainrest]

hey beast, I currently weigh 155 Lb's and im 5"11 and dont know what percent body fat but im guessing high.
My goal is to soon take some AS (either winny or anstrol, maybe something else if you have any advice) and to cut my fat/gain muscle without looking too bulky but i do want to be ******/big (if that makes sense)
heres my diet now as of 2 weeks ago:

mon-fri: breakfast Egg whites + 2 pieces of whole grain toast + coffee + 16oz of water
3hrs: protein shake
lunch: generally a can of tuna on whole grain bread, I have a really healthy cereal for carbs/fiber it comes in two biscuts i only eat one that equals out to 67 calories
3hrsrotein shake
dinner:turkey sandhiwch/chick sandwhich something with lean meat + veggies

and then on weekends I eat whatever and drink at partys

20yrold

[hfbd]

Beast if you have a suggestion please let me know on my diet. I am stuck at 170 lbs for awhile now.. and I am running 3cc test cyp 200mg every 4th day for 3 months now.

Im 28 years old, 170 lbs, 5"8, 12.73% BF

Meal 1: Pro/Carb -10am
4 Egg Whites, 2 Scoop Mutant Mass Weigh Gain, 1 cup oatmeal

Meal 2: Pro/Fat -11am
2 Tblsp Peanut Butter, 1.5 Tblsp Flax Seed Oil

Meal 3: Pro/Carb -noon
1 Cup Brown Rice

Meal 4: Pro/Fat -2pm
1 Can of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

Meal 5: PWO Nutrition -4:30 (after workout)
4 Scoops Mutant Mass, 70g Dextrose

Meal 6: PPWO -6:30pm
1/4 Chicken Breast, 1 cup Brown Rice

Meal 7: Pro/Fat -(anytime between meal 6 & 8)
Lean Ground Beef, 1/4 Cup Swiss Cheese, Green Veggies

Meal 8: Before Bed -(before bed)
2 Scoops Mutant Mass, 2 Tblsp Flax Seed Oil

[sixslow]

basically i want brad pitts body from fight club, maybe a little bigger but that lean and everything

[seriousmass]

basically i want brad pitts body from fight club, maybe a little bigger but that lean and everything

good job bumping a thread, where the last post was:

07-10-2008, 07:07 AM

[sixslow]

sorry im not to good with forums? does he still even go on here?

[Swifto]

Beast hasnt been here in ages...

I've also met him in real life and he's also not working where he usually does...

[ah_wings19]

Beast I am 400 lbs 6 ft tall 28 years old I am trying to find a good diet/exercise plan could you please help what would you recommend. I am interested in loosing weight but would like to build muscle as well, if possible