Please Scroll Down to See Forums Below i thought i should make a thread on this.. i see it everywhere that someone wants to do xxxxx amount of gear, then when you ask hows your diet look.. "well i have oats in the morning then some pop tarts then a protein shake then some chicken and i cant seem to grow" this is the main reason your not growing, your diet... all of the experenced guys and gals here will know that diet is the key, this needs to be drummed into all newbies heads, get your diet perfectly tuned first before even thinking about aas. why use 500mg of gear when you can use 250-300mg of gear with a perfect diet and yeld the same results?? anyway just though id throw this out there. cheers
Diet is the key..
- Thread starter xrsist
- Start date
holy ghost
New member
Xrsist is a good bro
Tatyana
Elite Mentor
I completely agree.
You are what you eat, or garbage/rubbish in = garbage/rubbish out.
There are those that are 'lucky' and can eat whatever they want and train and not have to worry about bodyfat.
I was one of those.
I became a veggie quite young, and although I am not now (I didn't like eggs enough to be a veggie bodybuilder), it did help me to learn how to feed myself better.
However, just because it is in a health food store, it does not make it healthy food. A lot of the swirly granola crunchy tree hugging organic food is FULL of sugar (even if it is organic brown cane sugar).
Anyway, I could eat whatever I wanted, and as long as I was training, no problem.
It did catch up with me though, and when I moved to England and in the first 6-9 months of getting settled, not training etc, I put on 3 stone, 45 lbs or 20 kg of FLAB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Needless to say, I lost the weight, but I didn't train, and all I ended up was being a lot smaller and fat.
Like I have said, I am lucky (mesomorph type), and within a month to a month and a half of training I was back in shape again.
It has been a process in learning what my body responds too (it likes meat), and I have also learned that even off season I have to be responsible.
Not taking any pharma fat burners, I don't get the severe rebound of fat gain people often get when they come off, and after being able to eat 2000-3000 kcals/day just to maintain muscle at 10% bodyfat, I thought I was a bit bomb proof, WRONG
I would assert that most peeps do not have a clue about nutrition. If they did, they wouldn't be running to take so many performance enhancing drugs, it is possible to get a great physique without them, just takes a bit longer and a bit more effort.
But the thing about doing it without drugs, you keep your gains...........
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You are what you eat, or garbage/rubbish in = garbage/rubbish out.
There are those that are 'lucky' and can eat whatever they want and train and not have to worry about bodyfat.
I was one of those.
I became a veggie quite young, and although I am not now (I didn't like eggs enough to be a veggie bodybuilder), it did help me to learn how to feed myself better.
However, just because it is in a health food store, it does not make it healthy food. A lot of the swirly granola crunchy tree hugging organic food is FULL of sugar (even if it is organic brown cane sugar).
Anyway, I could eat whatever I wanted, and as long as I was training, no problem.
It did catch up with me though, and when I moved to England and in the first 6-9 months of getting settled, not training etc, I put on 3 stone, 45 lbs or 20 kg of FLAB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Needless to say, I lost the weight, but I didn't train, and all I ended up was being a lot smaller and fat.
Like I have said, I am lucky (mesomorph type), and within a month to a month and a half of training I was back in shape again.
It has been a process in learning what my body responds too (it likes meat), and I have also learned that even off season I have to be responsible.
Not taking any pharma fat burners, I don't get the severe rebound of fat gain people often get when they come off, and after being able to eat 2000-3000 kcals/day just to maintain muscle at 10% bodyfat, I thought I was a bit bomb proof, WRONG
I would assert that most peeps do not have a clue about nutrition. If they did, they wouldn't be running to take so many performance enhancing drugs, it is possible to get a great physique without them, just takes a bit longer and a bit more effort.
But the thing about doing it without drugs, you keep your gains...........
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tatyana_zadorozny said:I completely agree.
You are what you eat, or garbage/rubbish in = garbage/rubbish out.
There are those that are 'lucky' and can eat whatever they want and train and not have to worry about bodyfat.
I was one of those.
I became a veggie quite young, and although I am not now (I didn't like eggs enough to be a veggie bodybuilder), it did help me to learn how to feed myself better.
However, just because it is in a health food store, it does not make it healthy food. A lot of the swirly granola crunchy tree hugging organic food is FULL of sugar (even if it is organic brown cane sugar).
Anyway, I could eat whatever I wanted, and as long as I was training, no problem.
It did catch up with me though, and when I moved to England and in the first 6-9 months of getting settled, not training etc, I put on 3 stone, 45 lbs or 20 kg of FLAB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Needless to say, I lost the weight, but I didn't train, and all I ended up was being a lot smaller and fat.
Like I have said, I am lucky (mesomorph type), and within a month to a month and a half of training I was back in shape again.
It has been a process in learning what my body responds too (it likes meat), and I have also learned that even off season I have to be responsible.
Not taking any pharma fat burners, I don't get the severe rebound of fat gain people often get when they come off, and after being able to eat 2000-3000 kcals/day just to maintain muscle at 10% bodyfat, I thought I was a bit bomb proof, WRONG
I would assert that most peeps do not have a clue about nutrition. If they did, they wouldn't be running to take so many performance enhancing drugs, it is possible to get a great physique without them, just takes a bit longer and a bit more effort.
But the thing about doing it without drugs, you keep your gains...........
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this girl knows what she is talking about, love ya tat. newbies please listen and learn for your own benifit
xrsist said:
couldn't agree more. i dont have a gifted metabolism and i learned my lesson on my second cycle. i foucused more on calories i was taking in, and when i was consuming my carbs (in relationship to exercise) and where they fell on the glycemic index. And my results were comperable to the first cycle i did with less gear.... AKA Less MONEY SPENT!!
anyone new to the game listen to Xrsist!!
a little K for ya
Selfcentor
New member
xrsist said:
GREAT point!
slat1
New member
Great thread.
I feel like a douche because I write this all the time:
"I am 250 with 8 abs and I grow nicely off 275/week"
If one moron tells someone its okay to do something stupid they will do it.
Everyone wants to think the magic is in the gear.
Until they get older and wiser they will not realize its the food. Whole foods!
I feel like a douche because I write this all the time:
"I am 250 with 8 abs and I grow nicely off 275/week"
If one moron tells someone its okay to do something stupid they will do it.
Everyone wants to think the magic is in the gear.
Until they get older and wiser they will not realize its the food. Whole foods!
Selfcentor
New member
I agree whole food is the best, But i beleive proteinshakes, meal replacements are also important. There are sometimes you can not get all the protein you need in one day or for convinence.
holy ghost
New member
yeah they are important SUPPLEMENTALLY
not as a whole source
not as a whole source
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fpc4ever
Guest
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.
Tatyana
Elite Mentor
slat1 said:
So true, the first 'diet' principles that I took on quite soon after becoming a veggie is a macrobiotic diet, which basically is traditional Japanese food.
Basic meal:
whole grain (brown rice, quinoa, millet, buckwheat, amaranth, barley, oats, rye)
which was the CARB
Bean [lentils, garbanzo beans/chickpeas, pinto beans, aduki beans, soya beans (also tofu/tempeh), kidney beans]
which was the PROTEIN (now I eat beans as a carb source)
Sea vegetable/sea weed hijiki, kelp, nori, arame, agar agar
Vegetables-really varied but macrobiotics avoid deadly nightshade plants (tomatoes, eggplant/aubergine)and also avoid spinach and potatoes, and include odd things like daikon/mooli, burdock root, lotus root, kale, shitake mushrooms
Flavouring/pickles tamari,shoyu, gomashio (ground and roasted sesame seeds, black and white), umeboshi plum paste and vinegar, mirin (rice wine vinegar), barley malt, brown rice syrup, miso
Fats sesame seeds, sunflower seeds, pumpkin seeds, toasted sesame seed oil, olive oil, walnuts
Fruit Locally grown and in season is favoured, apples are BIG
This diet is all about balance, nothing too yin (female/sugar), nothing too yang (male/salt), and that your food is your medicine.
That FOOD IS YOUR MEDICINE, is not a new principle, Hippocrates first stated this, and it is also found in aryuvedic (Indian) cooking as well.
So you want to get big, you want to lose weight, guess what, food is anabolic, eat the right things and you will burn fat.
Personally if I see another diet that lists like:
Breakfast: Oats and protein shake
Mid morning: Protein shake
Lunch: One tin tuna and baked potatoe or salad
Mid afternoon: see below
Pre workout: Protein shake
Post workout: protein shake with raw eggs
Evening: One tin tuna/chicken breast and veggies or salad
Before bed: protein shake
I think I might SCREAM. There is this thing called cooking where you can combine all sorts of ingredients to make them taste really really GOOD
Tatyana
Elite Mentor
fpc4ever said:
Ok start a new thread.
I think there are a few telling phrases
1. I don't count my calories
2. I don't measure anything out
3. I'm guessing
I am a firm believer that you do need to do a food diary, count the calories, weigh everything figure out your macros.
If you do it once or twice for a week or two, you will find you have set meals.
It is annoying and time consuming at first, it does get a lot easier, you will find you can eyeball things.
Hybridtheory2o
New member
I appreciate this thread but what good is it if we keep talking about diet and the types of diets we dont like to see when we dont give good examples of what to eat? I understand if you dont eat right you shouldnt be doing gear but what I dont get is we make everyone figure shit out by themselves. Ive been searching on the diet forum for bulking and cutting diets but it appears to me that no vets post in there..they all post in the steroid section..here we are talking about diet pertaining to not using aas's in the aas forum. While it ties into AAS somewhat its not helping anybody.
You can tell ppl not to do something over and over and over again but it does absolutely nothing if you dont tell them why or give them advice. Personally my diet is pretty bland and I just bought the Ebook burn the fat feed the muscle to further my knowledge with the diet.
I think we should make a list of the good things to eat. I understand the whole deal about whole foods. But we need to make a list in the diet forum or here for the ppl that dont know and dont have time to read alllll these books.
heres what i eat
Eggs
Oats
Steak
Chicken
Salad
Fish
sometimes i use splenda sometimes i snack on plain yogurt with blue berries in it. What do you guys eat?
You can tell ppl not to do something over and over and over again but it does absolutely nothing if you dont tell them why or give them advice. Personally my diet is pretty bland and I just bought the Ebook burn the fat feed the muscle to further my knowledge with the diet.
I think we should make a list of the good things to eat. I understand the whole deal about whole foods. But we need to make a list in the diet forum or here for the ppl that dont know and dont have time to read alllll these books.
heres what i eat
Eggs
Oats
Steak
Chicken
Salad
Fish
sometimes i use splenda sometimes i snack on plain yogurt with blue berries in it. What do you guys eat?
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ALIN
Guest
xrsist said:
It took me years to realize this but DIET IS CRITICAL. once you learn how to use nutrition properly,,,your gains will prosper.
Tatyana
Elite Mentor
Hybridtheory2o said:
POPTART!!!! OMG!!!!!
Thanks for being honest.
I posted more foods in with the macrobiotic diet, which is whole natural foods.
It is important to eat your veggies, and to eat a WIDE RANGE of foods.
Seriously, if you don't know how to cook, and you keep eating the same old boring things, there are cookbooks, Laura Cravelle IFBB figure pro and wife to Chris Aceto has a few fab ones.
I do find it quite shocking that people don't look for recipes.
I have a great PDF, I will have to check to see if I am not breaking copyright law as it is a part of an e-book.
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Hybridtheory2o
New member
OK ill tell you guys what I eat every single day. I briefly described it but ill tell ya now.
Since I work different shifts at work I wake up at diff times often. but when i wake up i get about 6-7 meals down.
Meal 1-using 4 eggs i make 1 omlet and i put shredded cheese and diced ham in it to give it some zing and i eat 1cup of oats with it either the tasty stuff or ill eat the plain and put in a lil splenda brown sugar.
Snack-almonds or a bowl of plain or vanilla yogurt with blue berries in it. Or a bananna.
Meal 2-tuna with some veggies.
Meal3-Usually steak of chicken with some light marinade on it with assorted veggies or yams or sweet potatoes. If i have steak ill have some A1 steak sauce but i dont drench each piece in the sauce i use it sparingly. My sides with chicken are usually rice or veggies. Dont like asparagus or spinage.
Snack-another serving of yogurt or bowl of cereal
Meal 4 and 5 are the same as 3
sometimes ill cheat and eat some pizza (homemade with whole grain crust and low fat toppings)
I am pretty much a mesomorph and my BMR is kcals while doing absolutley nothing for 24 hours i think is how its measured..
I have gained 5 quality lbs in 2 months just about. Strength and stamina have significantly increased.
Problems- I always appear to look soft in some areas. I dont drink milk anymore but maybe its the cheese in the omlets or the yogurt? I know part of it is cuz im bulking but it just worries me becuz when I cut I know I am gunna have to work wayyy harder to get really cut up.
My diet aint perfect but it works and ive gained quality lean muscle mass. I am almost always hungry and my appetite has gone up a lot since I put on the 5 qualitylbs. Stomach also shrank and appears to be more flat but still annoying no abs showing.
I would really appreciate some help. I know I can do things to better my diet.
Since I work different shifts at work I wake up at diff times often. but when i wake up i get about 6-7 meals down.
Meal 1-using 4 eggs i make 1 omlet and i put shredded cheese and diced ham in it to give it some zing and i eat 1cup of oats with it either the tasty stuff or ill eat the plain and put in a lil splenda brown sugar.
Snack-almonds or a bowl of plain or vanilla yogurt with blue berries in it. Or a bananna.
Meal 2-tuna with some veggies.
Meal3-Usually steak of chicken with some light marinade on it with assorted veggies or yams or sweet potatoes. If i have steak ill have some A1 steak sauce but i dont drench each piece in the sauce i use it sparingly. My sides with chicken are usually rice or veggies. Dont like asparagus or spinage.
Snack-another serving of yogurt or bowl of cereal
Meal 4 and 5 are the same as 3
sometimes ill cheat and eat some pizza (homemade with whole grain crust and low fat toppings)
I am pretty much a mesomorph and my BMR is kcals while doing absolutley nothing for 24 hours i think is how its measured..
I have gained 5 quality lbs in 2 months just about. Strength and stamina have significantly increased.
Problems- I always appear to look soft in some areas. I dont drink milk anymore but maybe its the cheese in the omlets or the yogurt? I know part of it is cuz im bulking but it just worries me becuz when I cut I know I am gunna have to work wayyy harder to get really cut up.
My diet aint perfect but it works and ive gained quality lean muscle mass. I am almost always hungry and my appetite has gone up a lot since I put on the 5 qualitylbs. Stomach also shrank and appears to be more flat but still annoying no abs showing.
I would really appreciate some help. I know I can do things to better my diet.
BigGuyPHX
New member
xrsist said:
Great post!!!
I get asked all the time "how do you get big?" I respond learn how to workout and learn how to eat.
When Im in bulking mode I shoot for 1 1/2 gms or more of protein per body pound, eat the right carbs and the right fats at the right time, and drink a gallon of water a day. Water I feel is so OVER LOOKED, 90% of the time when I ask someone about their water intake they DONT KNOW???
Whole foods are king when you bodybuild, shit processed foods are no fucking good! I can believe how many people post their diets and they admit to the CRAP the eat.(Good to see bros tring to help them!)
I also believe that most people dont have the complete knowledge of good and bad carbs and fats. This I believe fucks peoples diets up bad!!! I talk to guys trying to bulk up and they talk about no fat diets and low carbs because that all they hear about and then then wonder why they cant grow????????
Learning about diet and doing it right is the key!
Good post xrsist!
Tatyana
Elite Mentor
Hybridtheory2o said:
Hun,
There are two formulas to calculate BMR (basal metabolic rate) and the calories you need each day.
Until you calculate the calories, protein, carbs and fat you are taking in (that is by WEIGHING everything), and KNOW what you are taking in, for all you know you could be taking in the calories that would be good if you are dieting, or just maintaining.
To grow muscles, you need a calorie SURPLUS.
I noticed that you posted "I don't have time/or I didn't read it all" on that thread.
Become your own nutritionist.
Chris Aceto, who is the nutritionist to Jay Cutler has said, you will NEVER have your diet fully sorted unless you do all that calorie and macroutrient counting.
It is annoying and tedious and time consuming AT FIRST.
I will make the formulas more obvious in the thread, but you may want to reflect on this:
I know you have concerns, but you have seemed more interested in sticking a needle in your butt than reading 2000 words on diet and nutrition.
That is the key, right there in that thread, all the basics you need.
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Hybridtheory2o
New member
I highly disagree with the last remark you made about me being concerned with sticking a needle in my butt rather than read about nutrion. Actually somewhat feels like a slap in the face to be honest...I purchased a reccomended E book I do read posts about diet I did calculate my BMR and how many calories I need to build muscle and cut. Have I taken the time yet to actually count everything? No because im new to dieting. Why would I want to overwhelm myself when im getting used to eating properly. I have postponed my AAS usage many times and have been reading for about a year before I even decided to do anything. The reason I know I am doing something right is I am gaining weight and I did drop a small % of bf. My meal portions are pretty big and I do eat often.
When you talk about all these formulas thats great but VERY overwhelming. A lot of us dont have the luxury of a pro bodybuilder to guide us at first. I am my own nutrionist. Ive already gained a solid 5lbs on my bulking diet. So I must be doing something right. I am awake different times every single day because of my work schedule. So when I get a day that I can sit there and count and weigh everything I will but until then I think you are wrong in saying you will fail if you dont have a scale and you arent calculating every single formula and macro nutrient.
I was hoping by me posting exactly what I ate somebody would discuss portion sizes with me briefly and then I could have a ballpark estimate to if I am in a surpless or defecit or just maintaining.
Ive made a lot of natural gains trust me. I have my diet pretty dialed in but some of your information is very long and overwhelming. I never said I wouldnt read what you posted I just cant sit there and read it all right now at this very moment in time. Also if you look at the dosage I wanted to run its very small and to me means I want my nutrion and training to be the foundation and this a tool to help me.
Im not asking anybody to hold my hand but I cant seem to get really any decent diet responses or any help whatsoever in it. All I see is calculate formulas and figure this out get a scale and when I do its still somewhat overwhelming. But I dont think if im competing at this moment and if I dont have a scale at this moment that I will automatically fail. My area sucks for competing so thats another battle when the time comes.
When you talk about all these formulas thats great but VERY overwhelming. A lot of us dont have the luxury of a pro bodybuilder to guide us at first. I am my own nutrionist. Ive already gained a solid 5lbs on my bulking diet. So I must be doing something right. I am awake different times every single day because of my work schedule. So when I get a day that I can sit there and count and weigh everything I will but until then I think you are wrong in saying you will fail if you dont have a scale and you arent calculating every single formula and macro nutrient.
I was hoping by me posting exactly what I ate somebody would discuss portion sizes with me briefly and then I could have a ballpark estimate to if I am in a surpless or defecit or just maintaining.
Ive made a lot of natural gains trust me. I have my diet pretty dialed in but some of your information is very long and overwhelming. I never said I wouldnt read what you posted I just cant sit there and read it all right now at this very moment in time. Also if you look at the dosage I wanted to run its very small and to me means I want my nutrion and training to be the foundation and this a tool to help me.
Im not asking anybody to hold my hand but I cant seem to get really any decent diet responses or any help whatsoever in it. All I see is calculate formulas and figure this out get a scale and when I do its still somewhat overwhelming. But I dont think if im competing at this moment and if I dont have a scale at this moment that I will automatically fail. My area sucks for competing so thats another battle when the time comes.
Tatyana
Elite Mentor
Hybridtheory2o said:
I didn't mean to offend you. I did say 'I know you have concerns about anabolic androgenic steroids'.
Without posting things like
120 g of oats
40 g of almonds
it is pretty difficult to give you any guidance on portion size.
AND that is the part that is tedious and people usually get PAID to work out people's diets that exactly.
I put up a link (calorie king) where you search for the food, choose it, then use whatever measurement you like (pull down menu), and it will give you all the kcals, protein, carbs and fat.
I figured this out on my own hun, read a few books, the best being
1. Burn the Fat, Feed the Muscle Tom Venuto
2. Chris Aceto's Championship Bodybuilding
3. Chris Aceto's Bodybuilding diet or something like that
4. The Self-healing cookbook (macrobiotic cookbook)-Kristina Turner and it is still available on amazon
The formula using your lean body tissue is quite easy.
The easiest way, and fairly accurate, is with those cheap white plastic calipers called the accumeasure. Probably about 10 dollars.
One site measurement, just above your hip (suprailliac).
Hybridtheory2o
New member
Yeh I just bought the ebook from tom venuto yesterday havent had much time to read much of it yet but working on it. I know you didnt mean to offend me but I was just bummed becuz choosing to go to the dark side tormented me for awhile. And I just felt like you were saying I would be doomed and destined to fail miserably if I wasnt counting and measuring eveyrthing although when on cycle I have a feeling im gunna be driven significantly to log everything and measure everything out. There is just so much to read my head feels like it wants to explode and the worst is im doing it all on my own! lol its hard. and i know you know that.
Hybridtheory2o
New member
Yeh im sure I will get it. Im driven to. I think on cycle ill be like a madman in the kitchen becuz ill be so obsessed with maximizing gains so i didnt waste money lol.
mobro
New member
most might be reading and learning, not a bad thing.xrsist said:
i can only do the best i can right now. i don't have many choices. i supplement too much with powders just to try and maintain. i am a lot more dialed in when at home. good thread though.
thanks for the cookbook ideas too.
evilb
New member
in my opinion correct diet is the most important thing in bodybuilding whether your using gear or not its 100% important, in order to keep your body anabolic you eat every 2-3 hours. i always make sure i dont miss out a meal, dont eat shit food, focus mainly on low fat high protein moderate carb diet.
slat1
New member
The best thing I ever did was have Beverly International build a diet according to my body and my goals.
They showed me what I was doing wrong and told me the repurcussions.
Since then I have had other people tweak my diet like Quadsweeps Sister. The results were amazing.
Not only is she beautiful but she is smart. She has also applied her knoweledge to great results.
Lately I have been tapping the brains of different so called "guru's" I get to spend time with.
Now I just need the time and money to implement it all.
My new thing is Juice Plus. I like the concept behind it!
They showed me what I was doing wrong and told me the repurcussions.
Since then I have had other people tweak my diet like Quadsweeps Sister. The results were amazing.
Not only is she beautiful but she is smart. She has also applied her knoweledge to great results.
Lately I have been tapping the brains of different so called "guru's" I get to spend time with.
Now I just need the time and money to implement it all.
My new thing is Juice Plus. I like the concept behind it!
thebadguy54
New member
Acela said:
no doubt!
Hybridtheory2o
New member
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
Elite Mentor
Hybridtheory2o said:
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.
Tatyana
Elite Mentor
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............
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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............
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st8grad
New member
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.
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.
fpc4ever said:
Hybridtheory2o
New member
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.
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.
Hybridtheory2o
New member
By the way I am not saying this is the make or break deal but think about this just for a moment. You train in an old school bbing gym right? I dont have that here. So when you were just starting and they saw you were really into it you mean to tell me they didnt help you get started at all and help you realize things? Think about how much easier this would be for me if I were able to train under the same circumstances or have REAL LIFE mentors. Actually I know what my fate would be. Please dont forget the advantage and luxury you have. And I am in no way saying that I cant have success on my own because I can it just takes a little more to do on your own and incorporate it into your lifestyle. Im sure a lot of succesful bbers do it on their own and ill prolly be one of them in time.
Tatyana
Elite Mentor
Hybridtheory2o said:
OMG, I am not sure what to say to all of this rant.
It is just more of the same as earlier.
Not sure what is up with you.................................
Difficult formula:
BMR = 372 + (21.6 x lean body tissue)
(which I know you have from another post)
multiply by activity, moderate is usually safe 1.55
BMR x 1.55
BINGO, calories you need for the day.
DEAD EASY, not sure what you are whinging so much about.
Don't use the formulas if you find them so overwhelming, there is also another one based on weight in pounds, multiply by a certain number of calories (which is also in the post AND summarised cliff notes at the end)
It is all just really BASIC maths, so unless you are dsylexic or dsypraxic or seriously uneducated, I request you stop with the 'overwhelming' thing, it really is not serving you at all.
I have had to figure most of it out on my own.
Two advantages, my ex-BF, I trained with him for a year, basically he taught me about INTENSITY of training.
Second advantage, AFTER I got on stage the first time, I met a former Miss Olympia competitor, she showed me how to pose, has helped me with publicity.
Other than that, I figured out the diet thing on my own, mostly from Tom Venuto's Burn the Fat, Feed the Muscle.
Hybridtheory2o
New member
Im not whining. Even nelson said his head hurt after reading all of that. You took it the wrong way and somehow formed I dont have time to read this right now and you molded it into I am not going to read this ever. Thats what it seems to me. I wrote in another post that I used the benedict formula I think was what it was called and I wrote how many cals I needed and everything down and I started counting them in my journal that I started as of today.
I am not dislexic and im certainly not dumb. And I never said those things were so hard that they were impossible for me to do. But for quite awhile all you were doing was preaching about the diet and posting up pages of formulas without giving anybody some idea of what foods were good to eat and what foods were good to stay away from. It wasnt just for me as I had a pretty good idea I just hadnt started an actual journal yet..It was more for other ppl that might have been feeling the same way but didnt wanna say anything.
I just posted in another thread that your grocery shopping list in conjunction with your formulas now helps a lot more than just having those formulas. Thats all I said!
And I was mad and I think I had a right to be that you took everything I said and turned it into me being someone that had no idea of his way around a gym and had no clue about nutrition. I prolly dont know much about nutrition as you do I think thats obvious.
Maybe I was wrong about the help you receive but you also didnt specify before what they helped you with so how was I supposed to know?
But im done with this im over it but when I did see that this morning I was very upset about it. If you misinterpreted what I was saying then I understand but I thought I had made it clear that I was trying and didnt want to be spoon fed or anything. I have made awesome gains by doing what ive been doing and ill prolly make a lot more now that im fine tuning everything.
I wasnt knocking your posts but I was just being honest in that it was a lot of information to cycle through and once you cycle through it your like ummm okay now how do I apply this. And then you finally posted a detailed shopping list which helped a lot.
I am not dislexic and im certainly not dumb. And I never said those things were so hard that they were impossible for me to do. But for quite awhile all you were doing was preaching about the diet and posting up pages of formulas without giving anybody some idea of what foods were good to eat and what foods were good to stay away from. It wasnt just for me as I had a pretty good idea I just hadnt started an actual journal yet..It was more for other ppl that might have been feeling the same way but didnt wanna say anything.
I just posted in another thread that your grocery shopping list in conjunction with your formulas now helps a lot more than just having those formulas. Thats all I said!
And I was mad and I think I had a right to be that you took everything I said and turned it into me being someone that had no idea of his way around a gym and had no clue about nutrition. I prolly dont know much about nutrition as you do I think thats obvious.
Maybe I was wrong about the help you receive but you also didnt specify before what they helped you with so how was I supposed to know?
But im done with this im over it but when I did see that this morning I was very upset about it. If you misinterpreted what I was saying then I understand but I thought I had made it clear that I was trying and didnt want to be spoon fed or anything. I have made awesome gains by doing what ive been doing and ill prolly make a lot more now that im fine tuning everything.
I wasnt knocking your posts but I was just being honest in that it was a lot of information to cycle through and once you cycle through it your like ummm okay now how do I apply this. And then you finally posted a detailed shopping list which helped a lot.
Hybridtheory2o
New member
So it appears in one thread we are somewhat bickering not saying its really an arument but its not friendly speech for the most part and in one thread we are getting along so im squashing it right now and considering it a misunderstanding. Bottom line is im counting now and I think we misunderstood eachother for the most part and we are adults so no use to continue like this. No appologies IMO needed becuz I feel that it was a mutual misunderstanding. I dont wanna try and associate blame on anybody.
Hybridtheory2o
New member
I also started to read the Ebook burn the fat by tom venuto that i purchased after reading about it here on EF. I have read a few nutrion and excersize books but so far I am absolutley in love with this book! Today marks the day I begin a new journey it seems. fuckin kick ass !
Hybridtheory2o
New member
Yeh thats what I thought..no matter where you post the diet infos dont come along as well as everything else lol. Question is how do you measure things out like vegetables and lettuce? Do you really even count them or just eye ball them? Since there are spaces in between you cant measure it like water so how do you know how much a cup of brocalai weighs so you could use a scale? Other than that its going pretty well im eating a lot more food now so I am wondering if ill lose a lil bodyfat and put on some mass. Been thinkin how long ive been going toooo far under now.
But I really wanna know how you measure some of that stuff. Are calories even exact or +/- a few?
But I really wanna know how you measure some of that stuff. Are calories even exact or +/- a few?
jassdhali
New member
After reading Burn The Fat from a thread started by pincota (cheers dude) I started my journey.
On 08-May-2007 My Weight was 242.00 lbs 38.70 Fat % Now I am at 209lbs and 25% body fat and now aiming for low teens for christmas.. but all thanks to the book and that painstaking task of counting & measuring everything I ate and no alcohol (crying inside).
I have continued watching what I eat but have stopped measuring as I just copy what I had previously - food sometimes is boring but to get the results you have to suck it up and deal with it.
PPl at work reckon its amazing and want the 'secret' when I tell them how I have achieved it - the excuses start coming out.
On 08-May-2007 My Weight was 242.00 lbs 38.70 Fat % Now I am at 209lbs and 25% body fat and now aiming for low teens for christmas.. but all thanks to the book and that painstaking task of counting & measuring everything I ate and no alcohol (crying inside).
I have continued watching what I eat but have stopped measuring as I just copy what I had previously - food sometimes is boring but to get the results you have to suck it up and deal with it.
PPl at work reckon its amazing and want the 'secret' when I tell them how I have achieved it - the excuses start coming out.
Hybridtheory2o
New member
Yeh its no so hard for me becuz im driven enough but some of the stuff i just dont get how ya possibly get an accurate measurement on it.
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