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

[Narkissos]

ok im 20 yrs old 190 lbs. 5'9 15ish% BF trying to cut down to 10%BF or lower losing very litttle muscle

ok.

Stop fixating on 'not losing muscle'.

i work out 6 days a week and to cardio at 60-74% HR for 45-50 mins usually burn about 350 cals on the stationary bike it works for me , after weights everyday but i have me PWO shake 10 mins b4 i do the cardio

That makes zero sense.

heres my diet i finally got serious and did the Macro's i wanna get serious about this
pro/carb/fat/ Cals dunno what k calls r?
MEAL 1
1/2 cup oats 5/27/2.5/150
1 scoop of whey 23/3/2/100
1 cup egg beaters 24/4/0/120

52/34/4.5/370

MEAL 2
1 tbsp Ex Vir Olive oil 0/0/14/120
1 1/3 serv chicken 37/0/.5/160

37/0/14.5/180

MEAL 3
1 serving Broccoli 5/9/5/90
1 1/3 serv chicken 37/0/.5/160

42/9/5.5/250

MEAL 4
3 oz. tuna 39/0/0/180
1/4 oats 2.5/15/1.25/75

41.5/15/1.25/255

WORK OUT PWO shake then CARDIO

MEAL 5 the "shake" lol
1/2 cup oats 5/27/2.5/150
banana 0/17/0/67
2 scoops whey 46/6/3.5/210

51/33/6/427

MEAL 6
1 1/2 chick 42/0/1/180
tbsp Ex Vir Olive oil 0/0/14/120

42/0/15/300

Right B4 bed
Casein protein shake 23/4/1/120

daily Total pro-288/carbs-110/fats-47.5/CALS-1902

It's a decent-looking diet.

Move the pwo shake til after cardio.

Doesn't make sense refeeding beforehand.

You're about 300kcals under where i'd put you.

So... i'd suggest a re-feed once per week at least.

i think im doing it all wrong look like i need about 6 more cals should i go veggies or what i need help thanks all input is openly welcome plz forgive any spelling or grammer errors thanks, AJ

-CNS

[Deltasaurus]

can u critique my diet

[poundcake]

hey nark, im 27, 70in, 200lbs and about 20% bodyfat due to a 6 month layoff.

now do you think i should do a timed carb approach first? or can i jump right into your approach? i noticed you said something about your diet not being the right one for people above 18%

thanks in advance

[Narkissos]

hey nark, im 27, 70in, 200lbs and about 20% bodyfat due to a 6 month layoff.

now do you think i should do a timed carb approach first? or can i jump right into your approach? i noticed you said something about your diet not being the right one for people above 18%

thanks in advance

The style of dieting.. yes.

re: not being the 'right one'.

I'd advise you do a timed carb approach to preface it.

-C

[poundcake]

oops double posted

[DSM4Life]

Nark can you recommend any books ? Its hard finding good diet books since so many people have their own opinions.

[Narkissos]

Thanks buddy.

Thanks also to the members who keep checking it out.

You guys make the forum what it is.

Nark can you recommend any books ? Its hard finding good diet books since so many people have their own opinions.

I would have to run that question by a couple Vets on my board.

The truth is, I've read so much literature over the last 10 years, I can't really pinpoint any specific eye-opener.

My advice?

1. Read everything.

A couple years ago I started to feel somewhat burnt out because I'd read so much, and was left with so much confusion as to what direction to go.

So I hired my old coach who broke it back down for me, giving me a secondary view on what I'd read...and where to go with it.

So that'd be my secondary advice:

2. Hook up with people who've had experience doing what you're seeking to do.

That'd lead me to a 3rd point.

While reading is great... we learn by emulation and execution.

i.e. we learn by doing.

Even in cognitive studies it has been shown that people who try to teach others actual retain knowledge more because teaching is the cognitive equivalent of putting information to work.

So:

3. read...and do.



I realized I've digressed... but I believe i got my point(s) across.

Get to ready mate

Good luck!

-C

3.

[DSM4Life]

Thanks buddy.

Thanks also to the members who keep checking it out.

You guys make the forum what it is.









I would have to run that question by a couple Vets on my board.

The truth is, I've read so much literature over the last 10 years, I can't really pinpoint any specific eye-opener.

My advice?

1. Read everything.

A couple years ago I started to feel somewhat burnt out because I'd read so much, and was left with so much confusion as to what direction to go.

So I hired my old coach who broke it back down for me, giving me a secondary view on what I'd read...and where to go with it.

So that'd be my secondary advice:

2. Hook up with people who've had experience doing what you're seeking to do.

That'd lead me to a 3rd point.

While reading is great... we learn by emulation and execution.

i.e. we learn by doing.

Even in cognitive studies it has been shown that people who try to teach others actual retain knowledge more because teaching is the cognitive equivalent of putting information to work.

So:

3. read...and do.



I realized I've digressed... but I believe i got my point(s) across.

Get to ready mate

Good luck!

-C

3.

Thats all i been doing is reading. Like you said, i am starting to get burnt out. Each books has it own way of reaching the same goal. I am at the point of the confusion/burnt out stage. i am currently trying a diet (tweaked it more since i posted) and i am going to see how that works. I guess all i can do now is try and build on top of that. Talking to people about it ? Can't really do that being that non of my friends are into working out like i am , none of them !

[DSM4Life]

I am doing this :
Cal / PRO / CARBS / FATS


6:00am
4 eggs (1 yoke) 118 / 16.8 / 1.6 / 4.8
oatmeal (1/2 cup) 150 / 5 / 27 / 3
Flaxseed oil sub
Multi sub

8:30am
6oz ground beef 93/7 255 / 34.5 / 0 / 12
carrots (2) 70 / 2 / 8 / 0

10:30-11
6oz chicken breast 180/ 33 / 1.5 / 3.75
brown rice half cup 150 / 5 / 27 / 3

workout

1:00-
PWO
6oz chicken breast 180/ 33 / 1.5 / 3.75
Shake (1 scoop ) 117 / 24 / 2 / 2
brown rice (1/4 cup) 170 / 4 / 35 / 1.5

3:00pm
6oz chicken breast 180/ 33 / 1.5 / 3.75
Olive oil 1 Tbsp 120 / 0 / 0 / 14
celery (2) 38 / .16 / 7.2 / .4

5:30pm
2 4oz tilapia fillet 186 / 42 / 0 / 2
Peanut Butter 2 Tbsp. 210 / 8 / 6 / 16
veggies.


8:30pm
Shake-Time release (1 scoop ) 129/ 21 / 6 / 2
Olive oil 1 Tbsp 120 / 0 / 0 / 14

BED

So then for a average day i have

Cal pro / carbs /fats
2265 / 262 / 117 / 93.35

I feel as though i am still losing weight but slowly. I am going to give it another week then weight myself. If i am still losing i figured id throw in another meal or two then work from there. I have more meats now which will make it easy to do.

Just made some ground turkey burgers and they are easy enough to eat in a couple mins between another meal.


P.S
I feel that what i posted would be good for cutting. I seem to be losing fat since i am getting more muscle definition and at the same time i am still maintaining strength.
I might try adding more carbs/protein .

Ground turkey perdue 6oz
240 / 36 / 0 / 12

[Narkissos]

Thats all i been doing is reading. Like you said, i am starting to get burnt out. Each books has it own way of reaching the same goal. I am at the point of the confusion/burnt out stage.

I understand.

It is at this point that you need to step back...stop reading, and start doing.

Choose an approach..and go with it.

In the end, consistency matters most.

This is my humble opinion solely however.

i am currently trying a diet (tweaked it more since i posted) and i am going to see how that works. I guess all i can do now is try and build on top of that.

Stick with it.

As long as your diet is 'on'... all you have to do is be consistent with it, and your training/cardio.

Talking to people about it ? Can't really do that being that non of my friends are into working out like i am , none of them !

This is a bodybuilding network... There's always someone you can talk to.

If you can't find someone... hit me up.

I'm always online (although i tend to be busy, i do respond when i can)

-C

[Phate]

Thats all i been doing is reading. Like you said, i am starting to get burnt out. Each books has it own way of reaching the same goal. I am at the point of the confusion/burnt out stage. i am currently trying a diet (tweaked it more since i posted) and i am going to see how that works. I guess all i can do now is try and build on top of that. Talking to people about it ? Can't really do that being that non of my friends are into working out like i am , none of them !

DSM, i'm always on here and you can hit me up anytime, i'm basically in your same boat, though my mom is very knowledgable on nutrition and is a physical therapist so she has incites into anatomy and physiology and my dad is a nationally respected M.D. in his field, but aside from them it's just me and the ignorant high school kids

[DSM4Life]

I just edited my post :

P.S
I feel that what i posted would be good for cutting. I seem to be losing fat since i am getting more muscle definition and at the same time i am still maintaining strength.
I might try adding more carbs/protein .

I am going to stay here for another week. I figure for each small change i do i will give it two weeks and see how my body adjusts. I think personally for me to put on more mass i need to up the carbs/protien while still maintaining a low fat intake.

another

P.S

again i thank you for the time you spent here helping me.

[Narkissos]

I just edited my post :

P.S
I feel that what i posted would be good for cutting. I seem to be losing fat since i am getting more muscle definition and at the same time i am still maintaining strength.
I might try adding more carbs/protein .

I am going to stay here for another week. I figure for each small change i do i will give it two weeks and see how my body adjusts. I think personally for me to put on more mass i need to up the carbs/protien while still maintaining a low fat intake.

I think i'm a little confused.

What are your goals at present DSM?

another

P.S

again i thank you for the time you spent here helping me.

np mate... no prob at all.

-C

[DSM4Life]

I think i'm a little confused.

What are your goals at present DSM?

-C

I think i confused myself on that one. I have a tendency to jump around too much between putting on weight and taking it off.

I am always wanting to gain gain gain since weight come very difficult for me but now since its the summer i think i would like to maintain what i have now.

I never did a clean bulk and i really never believed (from what i read) in gaining weight while at the same time cutting fat. Do you feel thats possible ?

[Narkissos]

I think i confused myself on that one. I have a tendency to jump around too much between putting on weight and taking it off.

Well that's a problem.

You can't make consistent improvements if you are not consistent in your approach.

Jumping around is a repetition of the 'one step forward, two steps backward' process.

I am always wanting to gain gain gain since weight come very difficult for me but now since its the summer i think i would like to maintain what i have now.

Get over the numerical fixations.

It's the bane of bodybuilding.

Weight is a number... not a quality.

You should not seek to maintain 'weight', unless 'weight' is functional (i.e. you require it for sport or safety), but muscle.

I think your thought process needs restructuring.

Your approach will follow suit.

I never did a clean bulk and i really never believed (from what i read) in gaining weight while at the same time cutting fat.

There is that word again.

Let me ignore that question, while posing a more apt one.

"Do I (Nark) believe that gaining muscle while at the same time cutting fat is possible?"

Yes.

Do you feel thats possible ?

Possible.. But not easy.

-CNS

[Narkissos]

http://forums.steroid.com/showpost.p...&postcount=295
^^Johnny, you're pleased i take it ?

[Johny-too-small]

http://forums.steroid.com/showpost.p...&postcount=295
^^Johnny, you're pleased i take it ?

Well credit to you for getting my ass into basic nutrition 101.

I realized that I needed to re-focus the specific foods that I am eating. Im now focusing on macros/foods that are highly bio-available, nutrient packed, and anabolic. I eat 8-10 oz of green veggies and 10-15 oz fruit (no starches for now), an EFA oil, and a high quality bio-available protein source such as raw milk, egg whites, LBAs, etc. with every meal. I eat the same ratio of ea. macro for each meal. This allows for an even intake of calories and nutrients throughout the day. In other words, Im eating less food with greater macro efficiency. Results: I am growing into my show. I have dropped 4% b.f. and the scale has moved only a couple pounds south.

Basic rule of thumb that I cant live without: weigh and measure all my foods. I dont think near enough peeps do this.


Thanks, Nark. Nice work.

[Narkissos]

Well credit to you for getting my ass into basic nutrition 101.

I realized that I needed to re-focus the specific foods that I am eating. Im now focusing on macros/foods that are highly bio-available, nutrient packed, and anabolic. I eat 8-10 oz of green veggies and 10-15 oz fruit (no starches for now), an EFA oil, and a high quality bio-available protein source such as raw milk, egg whites, LBAs, etc. with every meal. I eat the same ratio of ea. macro for each meal. This allows for an even intake of calories and nutrients throughout the day. In other words, Im eating less food with greater macro efficiency. Results: I am growing into my show. I have dropped 4% b.f. and the scale has moved only a couple pounds south.

Basic rule of thumb that I cant live without: weigh and measure all my foods. I dont think near enough peeps do this.


Thanks, Nark. Nice work.

No prob buddy.

4% drop?

Awesome.

Sounds like you're enjoying the recomposition effect.


How far out are you now?

-CNS

[Deltasaurus]

so i should have my PWO shake after cardio not before i usually have it b4 out of fear that maybe i got to hard on cardio and catabolize some muscle

[Narkissos]

so i should have my PWO shake after cardio not before i usually have it b4 out of fear that maybe i got to hard on cardio and catabolize some muscle

The fear of muscle loss is the reason why most people on bodybuilding forums are horrendously fat by bodybuilding standards.

-CNS

[200byjune]

sup everyone, what do you guys (nova and nark) think about liquid pasterized egg whites? ofcoarse drinkin uncooked. so it would be liquid. any ways to make it better as everyone seems to agree that chewed food is better then liquid food

[Narkissos]

sup everyone, what do you guys (nova and nark) think about liquid pasterized egg whites?

I think they're cool.

Bump for Nova.

ofcoarse drinkin uncooked. so it would be liquid. any ways to make it better as everyone seems to agree that chewed food is better then liquid food

Precede liquid calories with solid food.

Chew well.

Chewing initiates the process of digestion.

So... if you're having a protein + veggies meal..and you're using the liquid eggwhites (or other liquid protein) as your protein source, eat the veggies first.. chew them well... Sip your liquid protein after you've ingested your alloted solid food.

Same with starchy carbs ('cept I'd suggest sipping the eggwhites in between chews)... and w/ solid fat sources (such as nuts etc.)


-C

[Deltasaurus]

when u say re-feed once a week u mean eat more right for one meal out of the week?

[Narkissos]

when u say re-feed once a week u mean eat more right for one meal out of the week?

No.

Bump your kcal intake one day each week.

Spread your kcals tru-out the day as normal.

i.e. if on days 1-6 you're taking in 1800 kcals over 6 meals (i.e. 300kcal/meal), on day 7 you'd take in 500kcal/meal (for example)

-C

[johnq]

narkissos your doing a cracking job.
im 5ft 11
200lb
17% by benediks cal
i thought my diet was good but its not, after all the reading ive done i now no the foods 2 eat. i want to lose 3 or 4% bodyfat i got a good diet out of the flex magerzine. june edition,its saying consume 3070cals 308gprotein 103gfat a day for the 1st 4weeks then drop my carbs to 150g and fat to 71g thats from week 5 to 8 does that sound ok, but the magarzine dont now my training routine which is.
mon weights from 4 to 5oclock
tues boxing from 7 to 8pm very intense no rest
wed weights from 4 to 5oclock
thurs boxing 7 to 8 very intense no rest
fri weights 4to 5
sat rest
sun maybe a 30 min run in the morning.
i dont mind losing a few pound but i want to lean out. wot would you suggest i will stick to diet but i might add more cabs if needed wot do u think.

[FortKnox36]

Sup Nark and Nova,

I have been reading this thread for a few days now. It is some very interesting stuff.

My stats:

197lbs
11% body fat
6'1
Age: 20

Ill post my diet later but I just have a quick question, if you have time. Can you explain to me what carb cycling is and how to do it? Thanks.

[Narkissos]

Sup Nark and Nova,

I have been reading this thread for a few days now. It is some very interesting stuff.

My stats:

197lbs
11% body fat
6'1
Age: 20

Ill post my diet later but I just have a quick question, if you have time. Can you explain to me what carb cycling is and how to do it? Thanks.

Taken from the preceding page:

http://forums.steroid.com/showpost.p...&postcount=273

-CNS

[Narkissos]

narkissos your doing a cracking job.
im 5ft 11
200lb
17% by benediks cal

huh?

i thought my diet was good but its not, after all the reading ive done i now no the foods 2 eat. i want to lose 3 or 4% bodyfat i got a good diet out of the flex magerzine.

huh?

june edition,its saying consume 3070cals 308gprotein 103gfat a day for the 1st 4weeks then drop my carbs to 150g and fat to 71g thats from week 5 to 8 does that sound ok, but the magarzine dont now my training routine which is.
mon weights from 4 to 5oclock
tues boxing from 7 to 8pm very intense no rest
wed weights from 4 to 5oclock
thurs boxing 7 to 8 very intense no rest
fri weights 4to 5
sat rest
sun maybe a 30 min run in the morning.
i dont mind losing a few pound but i want to lean out. wot would you suggest i will stick to diet but i might add more cabs if needed wot do u think.

I can barely understand what you're typing mate.

My suggestions?

Calculate your energy needs based on your weight, your actual bodyfat percentage, and daily energy expenditure.

Then... read this thread:

http://forums.steroid.com/showthread.php?t=75729

^^Not flex magazine.

Design a diet...and post it here:

http://forums.steroid.com/forumdisplay.php?f=6

^^For critique.

Then.. when it's ready.. try it.

Then...and only then, you can come back here and request that it be tweaked to your performance goals.

As I said earlier in this thread... I started this to assist members in reaping ultimate performance benefits from their diets.

...Not to design your diet for you.

-CNS

[200byjune]

nark. since eggwhites are 100% bio available would i need as much protien as i would eating chicken and tuna?

[Narkissos]

nark. since eggwhites are 100% bio available would i need as much protien as i would eating chicken and tuna?

Yes...and no.

Bioavailability relates to the amount of usable/retainable/assimilable protein (NB:this is a blanket definition)

Yes, you'd still need to cover bases.

No, you wouldn't need to pile 'em in in the same protein-gram-equivalent quantities.

Personally I think people eat too much protein honestly.

-C

[johnq]

narkissos wots wrong with doing a diet from a flex magerzine its designed for a 200lb bodybuilder looking to drop body fat, thats what i want to do. after reading the flex mag i realized i was eating to many carbs a day at the wrong times and the wrong choice of carbs thats when i relized my diet was bad.
bodyfat 17% i checked it with the harris benedict calculater.
i will post my diet into the diet forum so u can help me with a few questions.

[Narkissos]

narkissos wots wrong with doing a diet from a flex magerzine

If it was a good diet, you would not be inquiring on the thread about how to fix it to accommodate your goals.

-CNS

[abbot138]

narkissos wots wrong with doing a diet from a flex magerzine its designed for a 200lb bodybuilder looking to drop body fat, thats what i want to do. after reading the flex mag i realized i was eating to many carbs a day at the wrong times and the wrong choice of carbs thats when i relized my diet was bad.
bodyfat 17% i checked it with the harris benedict calculater.
i will post my diet into the diet forum so u can help me with a few questions.

Well for one thing it told you to eat jelly beans post workout.

[Ernst]

First of all I want to say that you guys are awesome! My diet has been "re-perfected" several times from what I've learned here from your advice. See what you think of my newest diet. I am 5'9" about 150lbs(?) with very low body fat. I'm one of those who could lose weight sitting on the couch eating ice cream. I am always seeking bulk! B4 you mention it... I hate eggs. Can't stand 'em. Same w/ cottage cheese. Thanks Guys!!

Meal 1:
8oz. plain nonfat yogurt
plain whole grain english muffin
banana
1 cup 1% milk
pro:32g carb:102g fat: 5g

Meal 2:
Turkey sandwich w/veg
on whole grain bread
Tigers milk bar
2 cups 1% milk
pro:42g carb:110g fat:20g

Meal 3:
Plain 6oz. chicken breast
1 cup 1% milk
pro:59g carb:16g fat:8g

-Workout-

on the way home...
Muscle Milk shake
pro:42g carb:18g fat:22g

Meal 4:
1 can tuna
2 cups 1% milk
pro:59g carb:32g fat:9g

Meal 5:
8oz. tri-tip steak
Sweet potato
pro:72g carb:33 fat:27g

before bed:
2 cups 1% milk
1 kiwi fruit
pro:23g carb:43g fat:6g

Totals-
Protein: 329g
Carbs: 354g
Fat: 97g
Kcals: 3,451

I also take a few supplements: fish oil, CoQ10, Multivitamin.

[Ernst]

Oops, left the carbs off of Meal #5. Oh well, you get the idea --fixed

[M302_Imola]

First of all I want to say that you guys are awesome! My diet has been "re-perfected" several times from what I've learned here from your advice. See what you think of my newest diet. I am 5'9" about 150lbs(?) with very low body fat. I'm one of those who could lose weight sitting on the couch eating ice cream. I am always seeking bulk! B4 you mention it... I hate eggs. Can't stand 'em. Same w/ cottage cheese. Thanks Guys!!

Meal 1:
8oz. plain nonfat yogurt
plain whole grain english muffin
banana
1 cup 1% milk
pro:32g carb:112g fat: 5g

Meal 2:
Turkey sandwich w/veg
on whole grain bread
Tigers milk bar
2 cups 1% milk
pro:42g carb:110g fat:20g

Meal 3:
Plain 6oz. chicken breast
1 cup 1% milk
pro:59g carb:34g fat:8g

-Workout-

on the way home...
Muscle Milk shake
pro:42g carb:18g fat:22g

Meal 4:
1 can tuna
2 cups 1% milk
pro:59g carb:32g fat:9g

Meal 5:
8oz. tri-tip steak
Sweet potato
pro:72g carb:0 fat:27g

before bed:
2 cups 1% milk
1 kiwi fruit
pro:23g carb:43g fat:6g

Totals-
Protein: 329g
Carbs: 354g
Fat: 97g
Kcals: 3,451

I also take a few supplements: fish oil, CoQ10, Multivitamin.

I hear you on cottage cheese being gross! One way I got around it is I blend 1/2 cup to 1 cup cottage cheese with a scoop of protein powder (casein or whey) with tbls of natural peanut butter. It sounds gross but is actually really tasty...I hate the texture of cottage cheese and this way eliminates it. A great before bed shake.

[Narkissos]

I don't like it... at all.

I'll highlight the stuff i don't like most in bold.

Meal 1:
8oz. plain nonfat yogurt
plain whole grain english muffin
banana
1 cup 1% milk
pro:32g carb:102g fat: 5g

Meal 2:
Turkey sandwich w/veg
on whole grain bread
Tigers milk bar
2 cups 1% milk
pro:42g carb:110g fat:20g

Meal 3:
Plain 6oz. chicken breast
1 cup 1% milk
pro:59g carb:16g fat:8g

-Workout-

on the way home...
Muscle Milk shake
pro:42g carb:18g fat:22g

Meal 4:
1 can tuna
2 cups 1% milk
pro:59g carb:32g fat:9g

Meal 5:
8oz. tri-tip steak
Sweet potato
pro:72g carb:33 fat:27g

before bed:
2 cups 1% milk
1 kiwi fruit
pro:23g carb:43g fat:6g

Poor food choices and combinations.

Poor macronutrient spread.

Too many liquid calories... not enough 'real' food.

Poor nutrient timing.

Looks like a diet copied out of men's health magazine.

Totals-
Protein: 329g
Carbs: 354g
Fat: 97g
Kcals: 3,451

Too many calories.

Even if you 'lose weight sitting on a couch eating ice cream' you are still 150 lbs.

3k is the max you should shoot for based on your LBM.

Actually, i'd peg your maintenance at: 2250kcals

I'd suggest 2700-2850 QUALITY calories.

Quality = real food.

Not milk, muffins, yogurt, and tiger's milk bars.

I also take a few supplements: fish oil, CoQ10, Multivitamin.

I don't see any calories listed for fish oil in the above diet.


-CNS

[johnq]

narkissos when u got time have a look at my diet cheers

[abbot138]

And abbott said your got way to much fat in your diet which was 99g 60g of that was mono unsatrates polyunsatrates. but then advised me to have 99g of fat WTF man

Jesus GOD man, NO I DID NOT. Learn how to read homey! I said that "YOU HAVE 99g of fat in your diet and that it is toooooooo toooo much and then I also said that your math is off and your not calculating your calories correctly. Go back and look at the thread. Last time Im saying it my man.

[Narkissos]

Please.. If there's any arguing to be done on this thread, let me start it

Bump!

-CNS