Diet is the key..

[thebadguy54]

thread of the week

no doubt!

 

[Hybridtheory2o]

I sent somethign into beverly international to try to get them to send me a diet according to my goals and shit. You know what they sent me? A book of suppliment ads and pictures of other bodybuilders and shit. I recieved no diet lol. Ive tried to get some help on here but with my luck that ive had so far id have better luck watching grass grow. :/

 

[Tatyana]

I sent somethign into beverly international to try to get them to send me a diet according to my goals and shit. You know what they sent me? A book of suppliment ads and pictures of other bodybuilders and shit. I recieved no diet lol. Ive tried to get some help on here but with my luck that ive had so far id have better luck watching grass grow. :/

With comments like that, I am sure people will be JUMPING to help you.

I really don't like to quote the bible, but what is that classic one:

'The lord helps those that help themselves'.

What else springs to mind:

'Give a man a fish, he eats for the day, teach him to fish, he can eat for the rest of his life'.

I put EVERYTHING including a shopping list in another thread, and 'I don't have the time to read all that', was the reply.

Bodybuilding is a marathon hun, not a sprint.

If you would like to be spoon fed, then hire a personal trainer, a nutritionist and and a coach, or start reading a lot more an experimenting with your diet and training.

Not all the pros have nutritionists and coaches and trainers when they started, they did it themselves.

I would also suggest you read Arnie's Encyclopedia of Bodybuilding.

 

[xrsist]

With comments like that, I am sure people will be JUMPING to help you.

I really don't like to quote the bible, but what is that classic one:

'The lord helps those that help themselves'.

What else springs to mind:

'Give a man a fish, he eats for the day, teach him to fish, he can eat for the rest of his life'.

I put EVERYTHING including a shopping list in another thread, and 'I don't have the time to read all that', was the reply.

Bodybuilding is a marathon hun, not a sprint.

If you would like to be spoon fed, then hire a personal trainer, a nutritionist and and a coach, or start reading a lot more an experimenting with your diet and training.

Not all the pros have nutritionists and coaches and trainers when they started, they did it themselves.

I would also suggest you read Arnie's Encyclopedia of Bodybuilding.

this is the problem ^ some people need to spend more time worrying about their diet than worrying about where they can get aas from

 

[b_light]

you shouldn't be using gear period if your diet, training and rest are not down pact.

 

[Tatyana]

ok, let me give you an example of one of my meals, in fact eating this right now, and how I work out it out


86 g raw grated carrot (2 medium carrots)

kcals -35 protein-0.8 g carbs-8.2 g fat-0.2 g

150 g raw grated beet root (one beetroot)

kcals-44 protein 2.5 g carbs-11.4 g fat 2.7 g

100 g of celery

kcals-14 protein-0.7 g carbs-3 g fat-0.2 g

50 g of raw apple cider vinegar 0 of anything
3 g of dried dill weed

Total kcals-93 protein-4 g carbs-22.6 g fat-3.1 g

I am only eating one third of the salad I made right now SO:

kcals-31 protein-1.3 g carbs-7.5 g fat-1 g


8 egg whites (boiled)

kcals-136 protein-28.8 g carbs-1.6 g fat-0.8 g

100 g baby new potatoes (boiled)

kcals-66 protein-1.4 g carbs-15.4 g fat-0.3 g


TOTAL:

kcals-233 protein-31.6g carbs-24.5 g fat-2.2 g

To figure out my macronutrient ratios (% of protien, carbs and fat)

31.6 g of protien x 4 kcals/g of protein = 126.4 kcals from protein

126.4 kcals/total kcals (233 kcals) x 100 = 54% protein

24.5 g of carbs x 4 kcals/g of carb = 98 kcals from carbs

98 kcals/total kcals (233) x 100 = 42 % carbs

2.2 g fat x 9 kcals/g of fat = 19.8 kcals from fat

19.8 kcals/total kcals (233) x 100 = 8.5 % fat


A couple of notes one this

1. I am on a competition diet

2. I am on a carb re-feed day

3. Off season I would reduce the amount of protein, so fewer eggs, and keep one or two yolks in

4. I would also add more fat off season, so for example 10 g of mixed sunflower/pumpkin seeds to salad, or about 7.5 g of olive oil, or both

5. I eat 6-8 times per day

6. I am currently doing 3 days low carb, one day high carb, repeat............

x
x
x

T

 

[jeb0177]

 

[Tatyana]

LOL,

Doesn't exactly add up but it gives me a rough guide as to what I am eating.



x
x
x

T

 

[st8grad]

That's exactly the point. You are guessing that you get 3-3500 per day. Count the calories. I mean a whole grain turkey sandwich could be 3oz of turkey or eight. How would you know unless you count it all out. I could say add in one more meal, but would you add in a 500 calorie meal or 100. You wouldn't really know the answer to that unless you count.

So add it all up, get a total, and then get back to us in a new thread so you can get some good suggestions.

i've been trying to bulk the last few months but i'm really not getting anywhere. i'm currently 26, 6'2", 180, I would estimate around 12% bf but idk. I quit lifting for a couple years and got back into in consistently around May of this year, so I've lifted eod for the last 4-5 months. I eat egg beaters and bran cereal fist meal, something like chicken breast, broccoli, brown rice for dinner, and a whole grain turkey sandwich w/ apple and natural peanut butter later along with 2 muscle milk shakes every day. I don't count my calories or measure anything out but I'm guessing I get 3-3500 calories a day. I do mit cardio on about half of my off days and I've stayed around 180. I've been getting a lot stronger but to gain weight and mass should I just try to add in one more meal every day? Any suggestions would help.

 

[Hybridtheory2o]

I am not even going to explain how furious I am at you for posting something like that. How many times have you seen me say bodybuilding is a marathon not a sprint? Ive been training for about 5 years now. While that may not be long in the sport of bodybuilding dont talk to me like I know absolutley nothing. When did I ever say I havent tried to help myself? I bet ya didnt see the post about me saying today is gunna be the day I start counting cals protein carbs and fat and fiber to get a handle on how much im taking in. My guess is ya didnt see that one.

Tell me whats wrong with seeking a little advice from vets in conjunction with trying to help yourself? You act like I want to be spoon fed and I def didnt come off that way I made it clear that was NOT what I was looking for.

I saiid you tend to post a lot of formulas that are long and overwhelming. I said I didnt have time to read it AT THAT POINT IN TIME. I came home and read it. I also saw your shopping list and that was prolly one of the most informative pieces along with your 8 million formulas. That was the first time I have seen you put something up like that in conjunction with your long forumalas not saying they arent helpful but alone they dont help as much. I said as much just so you know which implies they do help to a degree.

Its like everything i said you turned around and made me look like some first day in the gym noob with no clue what he wants to do and thinks steroids are instant muscle and wants results no matter what in a hurry. Thats B.S.