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Diet overview

rustilldown

rustilldown

New member
Little history. Currently 6'0 205
25/m couple average cycles.

Diet is at 4k calories / day. I am following wendlers 5/3/1 and on my off days I do conditioning / stretching/ lighter assistance exercises . I work physically as a carpenter 10 hrs a day 2 weeks on 1 week off.
Is this enough calories?
Here are the macros

View attachment 88573

Meal 1. 2 scoops quickmass with 1 cup raw oats. 10 egg whites, 2tsp Barclays flavored omega fish oil

Meal 2. 1 cup raw oats mixed with silhouette yogurt. 15 egg whites, 1 can sardines, little chicken salad mixture, 1 tbsp all natty PB , celery ad broccoli

Meal 3 . 1 scoop quickmass with half cup raw oats, 15 egg whites, celery, broccoli, progressive vegi greens serving

Meal 4. 1 hour Pre workout . 2/3 cup raw oats mixed with yogurt

Meal 5. 1 scoop quickmass right after gym. Followed by 1 cut of leanish meat (steak, chicken, pork) 1-1/2 cup rice. Spinach salad of some sort

Meal 6 . 60 almonds

Using need2slin and hcgenerate ATM and 12.5 mg Ostarine.


Ride it like you stole it!!
 
It's a lot of carbs but you work a physical job. On the week you don't work, I'd drop the quickmass and sub in meat/poultry instead. That weight gainer gets expensive!

The extra carbs may make u feel "fat" because the water you'll hold onto because of all the carbs. Obviously if u could eat carbs not from quickmass, that'd be awesome.

Rice mixed with tuna or homemade chicken salad (use yogurt instead of mayo-close enough) n kept in a cooler may be an option if that works.

Eat the above diet u laid out for a week n see where your weight is at. Then add/subtract calories from there. Guy your size prolly wants right around 270-300g/day of protein
 
Buildingup24 said:
It's a lot of carbs but you work a physical job. On the week you don't work, I'd drop the quickmass and sub in meat/poultry instead. That weight gainer gets expensive!

The extra carbs may make u feel "fat" because the water you'll hold onto because of all the carbs. Obviously if u could eat carbs not from quickmass, that'd be awesome.

Rice mixed with tuna or homemade chicken salad (use yogurt instead of mayo-close enough) n kept in a cooler may be an option if that works.

Eat the above diet u laid out for a week n see where your weight is at. Then add/subtract calories from there. Guy your size prolly wants right around 270-300g/day of protein
Click to expand...

Hey thx for the reply. I only use the quickmass for the most part while up here at work. Days off I am home and can make my own yogurt bowls tuna snacks and stuff. I do believe all of those carbs may have me holding water but I'm going to give it a few days to see what happens. Truth is I hate excess water retention so ill be paying close attention to see what happens. Excess water and being heavier from it does not make me feel stronger. I feel stronger and more energetic when I am drier.. But I need to experiment more to see what works for me best :)

Any other input out there?


Ride it like you stole it!!
 
Load your grains first thing in the morning. Then stack your starches near your workout and for one meal in the evening.

This will help you not retain as much water from the excessive grain intake.

My diet if I am trying to gain but without the water is.

Meal 1
2 whole eggs
2 cups oats
1 cup pineapple
1 tbsp pb ( all nat of course)

Meal 2
half sweet potato
10 oz white fish

Workout

Post workout
4 scoops carnivore mass
pineapple

Meal 4
2 chicken breasts
1 baked potato

Meal 5
2 steaks
4 cups broccoli

Meal 6
10 oz fish
1/2 sweet potato
1 cup broccoli

Meal 7 ( quick snack)
1 cup greek nonfat yogurt with some pineapple
 
I keep my pineapple intake right there because of the digestive enzymes that it has. It keeps me very regular and keeps my system running at full speed.

I could add more broccoli in sub of pineapple when I am trying to really comp but for the most part I feel this diet works better in the long run. And finding a diet that works in the long run is a lot better imo then having huge fluctuations in your diet, weight, and body fat.

This way you get used to your diet and can make very small adjustments to suit your goals. So If i want to drop bodyfat I take away a serving of starch and half the pineapple.

If I want to gain I add in a serving of fat.

Keeping it simple will yield good results over time.

This diet keeps me lean while trying to get bigger and I even continue on the same path of this diet when I am comping.
 
Hey thx for the reply. I'm going to tweak it a bit to help time my carbs better. How does this sound
1-need2slin
Meal 1 - 2 scoops quickmass half cup oats. 10 egg whites

Meal 2 1/2 cup oats mixed with unsweetened yogurt/ Greek yogurt
2 whole eggs, 2 tbsp natty PB , 6 egg whites

Meal 3/ tuna salad mixture / half cup oats. 2 whole eggs, 6 egg whites, can of sardines

3.5 hour fast before training ( I train better empty stomach I feel)

Meal 4 ( post workout )
1 scoop quickmass
1 serving lean meats
1 cup white rice
1 serving green veggies

Meal 5. 30 almonds, Greek yogurt , fish oil, serving of progressive greens.(half cup oats if I am feeling like I need them...depends on how physical work was)


1 hour later need2slin and hit the bed.

Before you say drop the quickmass, I like it , and it's an easy way for me to get some extra cals. Camp food doesn't always have the best selection but usually it's decent.


Ride it like you stole it!!
 
Also, is it ok for me to add more just healthy fats to gain instead of more carbs to help prevent bloating? I think that's what you were getting at but I just want to confirm! And thx you are of great help!


Ride it like you stole it!!
 
Rustilldown said:
Also, is it ok for me to add more just healthy fats to gain instead of more carbs to help prevent bloating? I think that's what you were getting at but I just want to confirm! And thx you are of great help!


Ride it like you stole it!!
Click to expand...

I pound back 6-8 whole eggs and 85/15 beef and nuts. It works fine man.
 
How does this look. I still don't think 4k is enough for me I am hungry as shit. Here is today's plan

View attachment 88663

Today's diet
1 need2slin
Meal 1(5am) 2 scoops quickmass half cup oats

Meal 2(10am) half cup oats n yogurt, 2 tbsp natty PB , 2 whole eggs 5 egg whites, celery broccoli ,

Meal 3(130pm) 1 need2slin half hour prior
1 cup oats n yogurt, 2 whole eggs, 1 can sardines, 1 naval orange, 5 egg whites , celery broccoli
5 pm - train usually.. Off day today
Meal 4(630pm)
2 lbs roast beef, 1.5 cup rice , spinach salad
Meal5 ( 9pm) 60 almonds , flavored barclays fish oil , progressive greens

10pm need2slin





Ride it like you stole it!!
 
Any chance u can down some whole boiled eggs during the day? They store pretty well since you're working. 7 whole eggs adds 500 calories. Keeps u full cuz of the fat--instead of some egg whites, just go whole egg is what I mean
 
Also, make sure you're drinking plenty of fluids too because you're working a lot physically.

I can't see the diet cuz I'm not a Platinum member.
 
What food choices would u add?

Bump it up to 4500calories n see if u feel good with that- fatty cuts of meat/chicken/fish will keep u fuller. Obviously more calories too.
85/15 beef, tuna in oil, chicken thighs..etc
 
Buildingup24 said:
What food choices would u add?

Bump it up to 4500calories n see if u feel good with that- fatty cuts of meat/chicken/fish will keep u fuller. Obviously more calories too.
85/15 beef, tuna in oil, chicken thighs..etc
Click to expand...

I think my first choice of food to add would be natty PB. I could eat a jar a day if I wasn't disciplined. Choices 2 and 3 would be mixed nuts ( love me some nuts NO HoMO!) I can throw in some Greek yogurt too and mix the nuts/ PB with it. I cut my quickmass back today like you suggested


Ride it like you stole it!!
 
I noticed today with the increase in fat and protein I'm not cravin carbs.last few days I have had major carb cravings today I haven't had any.


Ride it like you stole it!!
 
Rustilldown said:
I noticed today with the increase in fat and protein I'm not cravin carbs.last few days I have had major carb cravings today I haven't had any.


Ride it like you stole it!!
Click to expand...

Yeh u could mix nuts with Greek yogurt, throw in some berries if u want for the antioxidant value or a banana. ( I know some ppl r against lots of fruit but a banana a day isn't a big deal)

Like 50g carbs is 200 calories but 50g fat is 450 calories. And the fats from nuts would give u a decent amount of protein too.

The thing about carbs is if u eat high carbs, your craves them more, i believe it's due to the insulin spikes causing cravings. (That's why people on no carb/high fat diets don't get hungry)
 
M1- 2 scoops gainer/1/2 cup oats/:some Greek yogurt.

M2- 1/2 cup nuts/yogurt/banana & greens plus some fish or meat (6oz at least)

M3-2 scoops gainer/yogurt/some more protein

M4- 8 whole eggs/greens/some nuts

M5-Meat/chicken and veggies- extra fat if u need from a good source
 
Buildingup24 said:
M1- 2 scoops gainer/1/2 cup oats/:some Greek yogurt.

M2- 1/2 cup nuts/yogurt/banana & greens plus some fish or meat (6oz at least)

M3-2 scoops gainer/yogurt/some more protein

M4- 8 whole eggs/greens/some nuts

M5-Meat/chicken and veggies- extra fat if u need from a good source
Click to expand...

I would change that last meal to a fish meal to make it a lighter protein before hitting the sack. It is easier on the stomach in the long run.
 
I can only change it to fish if its a can of tuna or sardines, I don't have any other options here at work. I can do this on days off though. Would that be ok?


Ride it like you stole it!!
 
So far today fats have been much higher and carbs lower/average.. I feel incredibly energetic today


Ride it like you stole it!!
 
View attachment 88883

Ok here goes
4am 1need2slin

Meal 1 10 am

4 whole eggs, 3/4 cup Greek yogurt, 1 cup oats, 1 scoop quickmass, 3 TbSP natty PB. 1203 calories

Meal 2
130 pm
4whole eggs, 3/4 cup Greek yogurt, 4tbsp natty PB, 1 can sardines, 1 cup oats, 1190 cals

Meal 3
5pm
3/4 cup white rice, 4 whole eggs, 4 egg whites, 1 can tuna, half beef patty( sucked bigtime) half cup chedda cheese grated. 820 cals

Meal 4. 8 pmHalf cup almonds, 6 tbsp hemp seed, 2 servings barcleans fish oil. 750 cals
9pm 1 need2 slin
Calories 3940
Fat 197
Carbs261
Protein272
Sodium 2300
Sugars 33grams
Cholesterol 2800
Fiber 38
Potassium 2250
Very lean and full looking today. No bloat

Ride it like you stole it!!
 
Looks perfect man. Ppl may knock on the cheese, but it's not the focus of your diet so no worries. Some veggies wouldn't hurt
 
Buildingup24 said:
Looks perfect man. Ppl may knock on the cheese, but it's not the focus of your diet so no worries. Some veggies wouldn't hurt
Click to expand...

Oh every day I have about ten sticks celery and 6 broccoli. Also had a spinach salad with dinner but I don't add those to my calories. Why I dunno lol. I also have a serving of progressive vegi greens everyday.


Ride it like you stole it!!
 
14/10/2012
Meal 1
2 whole eggs 4 eg whites
2 turkey sausage
Half cup blueberries/couple pieces pineapple
1 scoop quickmass
1/2 cup oats

Meal 2
4 whole eggs ,
1/2 cup oats,
3/4 cup Greek yogurt
3 tbsp Natty PB
Celery / broccoli

Meal 3
Same as above + 1 can sardines

Meal 4
1 scoop quickmass/
3/4 cup Greek yogurt
3 oz almonds
3 tbsp PB
1 can tuna
Couple mixed nuts

3700 cal
189 fat
243 carbs
272 protein
Weight around 201-202

View attachment 88933




Ride it like you stole it!!
 
Buildingup24 said:
The weight's gone down--do you feel/look leaner without your performance in the gym being effected?
Click to expand...

Yeah I feel just as strong .. Even more energetic actually. I'm going to keep it like this aiming for 4k cals, and ill adjust accordingly but I do feel better , mentally sharper, and less lethargy . I can clearly see all Abs again too which was always something that would disappear when I would push for 200 and above


Ride it like you stole it!!
 
Rustilldown said:
Yeah I feel just as strong .. Even more energetic actually. I'm going to keep it like this aiming for 4k cals, and ill adjust accordingly but I do feel better , mentally sharper, and less lethargy . I can clearly see all Abs again too which was always something that would disappear when I would push for 200 and above


Ride it like you stole it!!
Click to expand...

Perfect man- I actually decided to mimic your diet in terms of less carbs/more fat as well.
 
I like it because I don't get hunger spikes. What a change. Ill keep you posted with how things going and you do the same ok?


Ride it like you stole it!!
 
Rustilldown said:
I like it because I don't get hunger spikes. What a change. Ill keep you posted with how things going and you do the same ok?


Ride it like you stole it!!
Click to expand...

Will do. Today was lots of chicken breast/some sirloin steak/tilapia/veggies and couple scoops protein powder n lots of peanut butter.
2 cups rice was only carb source. Felt great all day
 
Diet today

Fats 197
Carbs 291
Protein 265
3900 cals
Cholesterol everyday is way high cause of the fats and such not sure if that's a big deal but since I cycle on and off I'm just curious if it could be an issue. Feel pretty good anyways.



Ride it like you stole it!!
 
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