Tricks of the trade ( WITH CEO AND NEEDTO)

[needtogetaas]

In this thread CEO and I will cover general tricks of the trade topics. Everything from how To use chalk and lifting straps, to how to inject steroids, how to spin the needle when you are injecting more then a ml at once to avoice pain and spread the juice out more.

This thread is sponsored by some good people who also like to share good info too. http://fitnessparadiseworld.com/

 

[needtogetaas]

When you inject in your dealts and you are injecting 2ml at once or more there is a trick to it. Push the needle in balls deep. Inject down to 1 ml. Then slowly spin the needle to that the liquid coming out inside your muscle is being pushed out in the other direction. This may seem retarded or that the juice is going to end up in the same spot regardless. Truthfully though it works. It helps to spread the liquid in different directions and more evenly

 

[ceo]

over 2ml? Man I think the most I've put into a delt at one time was 2ml, but never more. I save the over 2ml injects for glutes and quads.

 

[ceo]

Ok, here's a tip I've given out before:

When injecting, and when possible, make it a Z-Track injection.

Description

To give a Z-track injection, use the non-dominant hand to move and hold the skin and subcutaneous tissue about 1–1.5 in (2.5–3.75 cm) laterally from the injection site. Continue holding the displaced skin and tissue until after the needle is removed. Dart the syringe rapidly into the site at a 90° angle. Aspirate on the syringe to be sure that a blood vessel has not been penetrated. Inject the medication slowly into the muscle. Be sure that the syringe is completely empty, including the air, before withdrawing the syringe. Withdraw the syringe and immediately release the skin and subcutaneous tissue.

Here's a pic:

This keeps the blood and whatever liquid you are injecting from seeping out. It keeps the drug in the muscle as well. A lot of times drugs seeping into the subq layer will cause pain.

With AAS, if you can Z-Track it, do it.


Be sure to check out our sponsor www.fitnessparadiseworld.com for other tips and helpful links!

 

[needtogetaas]

Ok, here's a tip I've given out before:

When injecting, and when possible, make it a Z-Track injection.

Description

To give a Z-track injection, use the non-dominant hand to move and hold the skin and subcutaneous tissue about 1–1.5 in (2.5–3.75 cm) laterally from the injection site. Continue holding the displaced skin and tissue until after the needle is removed. Dart the syringe rapidly into the site at a 90° angle. Aspirate on the syringe to be sure that a blood vessel has not been penetrated. Inject the medication slowly into the muscle. Be sure that the syringe is completely empty, including the air, before withdrawing the syringe. Withdraw the syringe and immediately release the skin and subcutaneous tissue.

Here's a pic:

This keeps the blood and whatever liquid you are injecting from seeping out. It keeps the drug in the muscle as well. A lot of times drugs seeping into the subq layer will cause pain.

With AAS, if you can Z-Track it, do it.


Be sure to check out our sponsor www.fitnessparadiseworld.com for other tips and helpful links!

Hey thats a pretty bad ass little peace of advice bro. Nothing I have ever seen before anyway..




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[needtogetaas]

Tip number 400000
pressed pills>capped pills>liquids orals

When it comes to anything from steroids to Ai's this is the order in which you should be looking for things. A pill press cost a couple hundred thousand. Hardly something a scammer is going to invest money into just to press up some powder and call it clomid. Still caps are more stable then a liquid. They last longer and keep there potency better then a liquid. Liquid oral anything should be last on the list be it clomid arimadex dbols are var always go for the press pills first, the caps next and last thing on the list liquid orals. IMO this is the way to go.

 

[needtogetaas]

over 2ml? Man I think the most I've put into a delt at one time was 2ml, but never more. I save the over 2ml injects for glutes and quads.

I hardly ever go over 2ml ether. I keep it to 2ml and under and stick to quad and delt shots. Never liked shooting anything in my ass lol.

 

[ceo]

I hardly ever go over 2ml ether. I keep it to 2ml and under and stick to quad and delt shots. Never liked shooting anything in my ass lol.

no ?

 

[smtimelevi]

Ok, here's a tip I've given out before:

When injecting, and when possible, make it a Z-Track injection.

Description

To give a Z-track injection, use the non-dominant hand to move and hold the skin and subcutaneous tissue about 1–1.5 in (2.5–3.75 cm) laterally from the injection site. Continue holding the displaced skin and tissue until after the needle is removed. Dart the syringe rapidly into the site at a 90° angle. Aspirate on the syringe to be sure that a blood vessel has not been penetrated. Inject the medication slowly into the muscle. Be sure that the syringe is completely empty, including the air, before withdrawing the syringe. Withdraw the syringe and immediately release the skin and subcutaneous tissue.

Here's a pic:

This keeps the blood and whatever liquid you are injecting from seeping out. It keeps the drug in the muscle as well. A lot of times drugs seeping into the subq layer will cause pain.

With AAS, if you can Z-Track it, do it.


Be sure to check out our sponsor www.fitnessparadiseworld.com for other tips and helpful links!

Definatly the way to go. also helps with the inital penetration when injecting, since the skin will depress 1/2" sometimes. makes for a much quicker cleaner injection.

 

[needtogetaas]

no ?

HAR HAR HAR pass the clambutteroil please!!!!!

 

[needtogetaas]

Arnold Presses for the peeps who do not know what they are yet. Love these.

Arnold Presses are a great delt exercise. They’re very similar to typical overhead dumbbell presses but with a slight twist (literally).

First, grab two dumbbells and sit down on a low chair or flat bench. Start out with the weights at shoulder level and your palms facing in toward your body. The position is very similar to the top position when doing dumbbell curls. From there, using a smooth motion, press the weights upward in an arc over your head, rotating your wrists outward as you do so. By the time you are halfway through the movement your elbows should be pointing away from your body. The top position should find your arms overhead, weights close together or slightly touching, and your palms facing out away from your body. Next, reverse the motion, lowering the weigths back down to shoulder level and rotating your wrists in so you are once again at the starting position for the exercise. I’d recommend that you start out using slightly lighter weights than normal overhead dumbbell presses to give yourself a chance to get used the motion of the exercise. You can also perform these from a standing position if you like. This is a fantastic exercise for isolating the delts. I myself love to blast the hell out of every part of my shoulders!!!!

 

[Liquid 2009]

Bump

 

[instant.muscle]

bump

 

[needtogetaas]

Your chest best friend guys. Never forget this.

Chest dips
Similar to the triceps version, chest dips closely resemble what you would be trying to accomplish with decline pressing except that you are focusing on building triceps strength for chest pressing rather than trying to work the phantom ‘lower pecs’. If you have bad shoulders consider skipping this exercise or work at it slowly by shallow dipping rather than deep dipping.

To set up: find yourself a dip station. Grab a weighted belt and some plates or a dumbbell if you need to add weight for your dips.

To dip: start at the top with your arms almost fully extended. The goal is to lean slightly forward in order to keep tension more so on the pecs than the triceps. Now dip down until your upper arms are parallel to the floor, or lower if it doesn’t bother your shoulders. Do not bounce at the bottom, instead pause for half a second. Squeeze your pecs and use your triceps to push yourself back to the top. Never lock your elbows.

Variations: assisted, bodyweight, weighted. You will also find dipping stations with adjustable handles so that you can use a wider or narrower hand position. Keep your body completely upright to focus on triceps instead of chest.

I could not find a chest dips video on YouTube that I approve of, so here’s one with a guy who is clearly going super heavy. Aside from locking out his elbows randomly throughout his sets, this is a pretty good demonstration of the chest dip.

YouTube - Chest and triceps workout HEAVY DIPS


Its simple. if you are not doing chest dips you suck and you are missing out big time

 

[ceo]

Here's a very simple thing that is so often overlooked.

KEEP A LOGBOOK!!!

I see so many people in the gym going around, doing exercises and not keeping track of what they are doing! Bodybuilding is about progressing. Doing more this time than you did last time. Getting stronger, getting bigger, lifting more weight, doing more reps, etc.

The people who don't keep a logbook are the ones who still look the same year after year. Anyone can make changes in their first year even without tracking their progression, but after you've been at it for a year or so, if you're not changing, gaining muscle, getting stronger, you are spinning your wheels. Might as well take up knitting.

Besides, it is pretty damn funny to look back over a year or two or ten, and see how much you were lifting then and how heacy you thought that was. LOL!

Write down the exercise, the weight, how many sets, how many reps, if something happened (ie. "felt pain in right knee during last set"). At least get the basics, but hell add anything you want that you think will help you. When I was starting out I wrote down everything I ate for the day and broke down the macros. I had a goal of how many calories, grams of protein, carbs, and fat I wanted to consume each day. Writing it down helped me reach and go beyond my goals.

Be sure to visit our sponsor, www.fitnessparadiseworld.com for more tips on training, diet, and supplements! Check out all the links there, you'll be glad you did!

 

[needtogetaas]

Here's a very simple thing that is so often overlooked.

KEEP A LOGBOOK!!!

I see so many people in the gym going around, doing exercises and not keeping track of what they are doing! Bodybuilding is about progressing. Doing more this time than you did last time. Getting stronger, getting bigger, lifting more weight, doing more reps, etc.

The people who don't keep a logbook are the ones who still look the same year after year. Anyone can make changes in their first year even without tracking their progression, but after you've been at it for a year or so, if you're not changing, gaining muscle, getting stronger, you are spinning your wheels. Might as well take up knitting.

Besides, it is pretty damn funny to look back over a year or two or ten, and see how much you were lifting then and how heacy you thought that was. LOL!

Write down the exercise, the weight, how many sets, how many reps, if something happened (ie. "felt pain in right knee during last set"). At least get the basics, but hell add anything you want that you think will help you. When I was starting out I wrote down everything I ate for the day and broke down the macros. I had a goal of how many calories, grams of protein, carbs, and fat I wanted to consume each day. Writing it down helped me reach and go beyond my goals.

Be sure to visit our sponsor, www.fitnessparadiseworld.com for more tips on training, diet, and supplements! Check out all the links there, you'll be glad you did!

O hell ya

 

[NeedToBuildMuscle.com]

good place

 

[joe d]

Arnold Presses for the peeps who do not know what they are yet. Love these.

Arnold Presses are a great delt exercise. They’re very similar to typical overhead dumbbell presses but with a slight twist (literally).

First, grab two dumbbells and sit down on a low chair or flat bench. Start out with the weights at shoulder level and your palms facing in toward your body. The position is very similar to the top position when doing dumbbell curls. From there, using a smooth motion, press the weights upward in an arc over your head, rotating your wrists outward as you do so. By the time you are halfway through the movement your elbows should be pointing away from your body. The top position should find your arms overhead, weights close together or slightly touching, and your palms facing out away from your body. Next, reverse the motion, lowering the weigths back down to shoulder level and rotating your wrists in so you are once again at the starting position for the exercise. I’d recommend that you start out using slightly lighter weights than normal overhead dumbbell presses to give yourself a chance to get used the motion of the exercise. You can also perform these from a standing position if you like. This is a fantastic exercise for isolating the delts. I myself love to blast the hell out of every part of my shoulders!!!!

do you actually do these? how are your joints? i believe these type movements are terrible, but im open to hearing arguments stating otherwise.

 

[needtogetaas]

do you actually do these? how are your joints? i believe these type movements are terrible, but im open to hearing arguments stating otherwise.

Keep the movement slow,controlled, and steady. Yes When working out my shoulders I do pretty much every damn movement you can think of. I have to

 

[ExtraMile]

Keep the movement slow,controlled, and steady. Yes When working out my shoulders I do pretty much every damn movement you can think of. I have to

needto could you write out your shoulder routine please

 

[needtogetaas]

needto could you write out your shoulder routine please

well of course I start right out with a 5x5 seated BP . Long rest between sets and the goal being to lift as much damn weight as i can.

Then its supper sets of side raises,front raises,standing db presses,... Rest for a bit then super sets db up rite rows,Arnold presses. Pretty much the goal is do my core lift heavy weights low reps. Then after that beat the crap out of the shoulders from every angle till I cant move them any more.

 

[ExtraMile]

well of course I start right out with a 5x5 seated BP . Long rest between sets and the goal being to lift as much damn weight as i can.

Then its supper sets of side raises,front raises,standing db presses,... Rest for a bit then super sets db up rite rows,Arnold presses. Pretty much the goal is do my core lift heavy weights low reps. Then after that beat the crap out of the shoulders from every angle till I cant move them any more.

so I take it you dont agree with the idea that after the pressing on chest day, and the rowing on back day that shoulders dont need a tonne of work lol.

You still got your home gym setup?

 

[lweaver]

I've never had any joint pain with Arnold presses, but I keep em really light, slow and controlled. To me it's a movement to burn out your delts that lateral and front raised just cant touch, even with supersets.

 

[ghettostudmuffin]

Good thread.

 

[Liquid 2009]

Bump for great info

 

[ceo]

How about HOW TO EAT for ultimate gains?

First, EAT! When you're full, drink a shake! When you can't move, take a shit and eat some more. lol. Seriously though for you skinny "hardgainers" most of you that can't gain, just aren't eating enough. Let's start with macros and calories.

Protein - 2 to 3 grams per pound of bodyweight. Yeah that's a lot (esp. 3 grams/lb.), but you want to get huge right? I love all the 6 foot tall, 180 lb. kids on here that say 2 grams protein per lb. bodyweight is too much. Too much if you're a fuckin couch potato, yeah. But as a BBer or PLer our bodies have higher than average caloric and nutrient needs...especially for those with super fast metabolisms. You're eating to try to stay ahead of your race car metabolism. You disagree with 2-3 grams protein/lb? Fine, stay skinny.

Carbs - 3 grams per pound of bodyweight. Carbs provide energy and help pull water into muscles. Now of course you want your good whole grain carbs, your brown rice, oatmeal, etc. These digest slower and provide a steadier release of insulin, instead of the rush that sugars can give. BUT...and here's again where I will lose some of the 6 foot, 180 lb "experts"...hardgainers actually benefit from higher insulin levels. No, I'm not telling you to eat all white potatoes, white rice, and white bread for your entire carbohydrate needs! But with the amount that you should be eating, and as often as you should be eating/consuming calories, you will need insulin's nutrient transporting abilities to feed your muscles. Usually, hardgainers have a very good insulin response. This is partially why you can eat a whole chocolate cake and follow that with an entire apple pie and not walk away from that with an extra 20 lbs! lol.

Fats - 0.5 - 1 gram per pound of bodyweight. Now these should be healthy fats, mono- and poly-unsaturated fats. Sources are Fish oil, olive oil, flax seed oil, nuts, peanut butter (all natural), avocados, fish (salmon, tuna, sardines), but of course don't flip out over a little fat in a nice big steak! Cholesterol is, after all, the precursor to testosterone!

OK! Now that you know how much to eat, EAT OFTEN! Try to fit 8 "feedings" into your day. Those can include pre and post workout, and shakes between meals. "What if I've eaten 8 times and I still have 2 hours before bedtime?" Well, why waste that? Eat again then drink a fuckin shake before bed! Whey protein is great for shakes. I prefer whey isolate because it doesn't make me feel bloated. I can drink a whey isolate shake and eat again in an hour, easy! Bedtime shake should contain casein. Casein digests slowly, and keeps aminos flowing into your muscles.

Lastly, drink a bunch of water! Minimum 1 gallon a day. I've consumed up to 3 gallons on a busy/active, hot day. In the summertime, when you're outside all day, maybe you're working in the yard, or playing ball with your boys, then you hit the gym and throw heavy slag iron around for an hour...I hope to hell that's at least a 2 gallon day. And stop drinking those fucking sodas!

Almost forgot calories! Well, since we all have different weights, get out your calculators and figure it out. There's 4 calories per gram of protein and carbs, and 9 calories per gram of fats.
That's all for now.

 

[needtogetaas]

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[ceo]

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[miplank]

lots of good info at fitnessparadiseworld.com

 

[miplank]

nice!

 

[Drewb]

Nice thread

 

[miplank]

bumpidy bump

 

[the_alcatraz]

You do not actually need 2-3 grams of protein per lb of bodyweight. That's extremely excessive and will overwork your liver big time and give you problems like gas / liver problems...etc...your body cant process that musch protein.I'm 205. That means I have to get 600 grams of protein a day? That's insane. I believe 1.5 grams of protein per lbs of bodyweight is more than enough. I've alwyas done that and I walk around at 205 lbs, 5'8", I'm jacked as fuck, look a lot bigger than 200 lbs and lift heavier than everyone in the gym. If you are eating the right food, and getting prper resting, and training hard, I believe 1.5 grams of protein per lb of bodyweight is more than enough. P.S. I am yet to plateau and I've been doing this for over 10 years.

 

[ceo]

You do not actually need 2-3 grams of protein per lb of bodyweight.

You mean YOU don't. Fine. Don't do it.

That's extremely excessive and will overwork your liver big time and give you problems like gas / liver problems...etc...

not the way I do it.

your body cant process that musch protein.

mine can.

I'm 205. That means I have to get 600 grams of protein a day?

2-3 grams/lb. so for 200 lbs, that's 400-600.

That's insane.

I hear that a lot from 200 lb'ers. You've been 200 lbs since you've been here too.

I believe 1.5 grams of protein per lbs of bodyweight is more than enough.

That's why you're still 200 lbs.

I've alwyas done that and I walk around at 205 lbs, 5'8", I'm jacked as fuck, look a lot bigger than 200 lbs and lift heavier than everyone in the gym.

You forgot to tell us about your 10 inch dick too.

If you are eating the right food, and getting prper resting, and training hard, I believe 1.5 grams of protein per lb of bodyweight is more than enough. P.S. I am yet to plateau and I've been doing this for over 10 years.

Like I said, you've been 200 lbs for the last 4 years...

just sayin bro.

I do agree, you're a big bro. you're jacked. You have good genes, you work hard in the gym and you've done a shitload of joose. Well done. But your advice won't work for a super skinny hard gainer, or someone who really wants to take it to the next level.

You're right though. As far as you are concerned, and for the goals you have. You're right.

 

[the_alcatraz]

I've been walking around at 205 lbs for 4 years because that's the weight I want to be at....It's a good competition weight for me and I feel good at this weight. I was walking around at 237 lbs before and my diet was the same, just slightly more carbs...same amount of protein, just more carbs and a little more fat.

You are not superhuman, and I do not believe your body can process that must protein.

Show me a study that says your body can process 3 grams of protein per lb of bodyweight and that it's not dangerous to do that....ask any doctor and they'll tell you, too much protein is dangerous.

I also see a lot of guys that eat 2-3 grams of protein a day and have been in the gym for the longest time and hit up 1 gram of test a week, and still look like shit? what's the point?

If you stick with it long enough and you work hard enough, you don't need to kill your body with excess food.

There are a lot of competitive bodybuilders in my gym and I talk to them about this shit all the time. None of them get that much protein and they all are respectively jacked.

 

[ExtraMile]

Just throwing this out there for thought. Scot Mendelson is fucking huge, Iv seen pics and vids of him at 300lbs with visible "6-pack" abs. He also has the world record benchpress.

Listen to the part in this video where he talks about his diet.

http://www.youtube.com/watch?v=jSDgkPTeRww&feature=related

diet talk starts around 3:00 but the whole video is awesome

 

[ceo]

cool story bro.

 

[ceo]

Wulfgar is a good bro on this board and SHW BBing competitor who also advocates, and consumes 2+ grams of protein per pound.

 

[the_alcatraz]

CEO, I'm willing to give this a go if you can explain to me how the heck I can get 2+ grams of protein per lb of bodyweight.

 

[ceo]

gotta throw in a couple of shakes. 50 grams of protein times 8 meals/shakes is 400 grams. Or you could do 70 grams times 6 meals/shakes = 420 grams. If you break it down, it's not that hard.

 

[SouthernCharm]

CEO and Need2...

Im currently on a beast/tren a/test cycle. I am hitting chest tomorrow, and want to avoid pinning my delts because it may be a mental thing, but if i pin the day before I hit a body part it seems to lag me down. My quads got hit with a good amount of oil last night and I don't pin glutes. Have either of you pinned traps before? If I do traps tonight I'll be good to go for back day on friday. Thanks.

 

[ceo]

I've never pinned traps. No need. I pin glutes, vastus lateralis, ventrogluteal, and delts. That gives me 8 options of sites to shoot.

 

[SouthernCharm]

hmmm im just afraid a 1 inch needle wont be enough for my glute. lol

 

[ExtraMile]

CEO, I'm willing to give this a go if you can explain to me how the heck I can get 2+ grams of protein per lb of bodyweight.

Its really not that hard when you up your serving sizes and include alot of meat and eggs bro.

I only really do 1 shake per day.

5-6 meals per day, 60-70g of protein per meal.

Right now Im experimenting with a new diet, a sample day for me:

Meal 1: 12-14 eggs (6 yolkes), mushrooms, red peppers, couple of bananas

Meal 2: 11oz chicken breast, spinnach, green peppers, cucumber, 1 green apple, 1 small orange, 1oz almonds, 1tsp evoo

Meal 3: 11oz chicken breast, 2oz garden peas, 2oz sweetcorn, 8oz pineapple, 1oz dried apricots, 15g fish oil

Meal 4: (post workout) 3 scoops whey, 1 green apple, 1 orange

Meal 5: 12oz lean beef, broccoli, cauliflower, 1 banana, 1 orange, 1oz brazil nuts

Meal 6: 10oz cottage cheese, 2oz ANPB, 1 apple, multivitamin

all meats cooked in 3tsp olive oil

Goal is:
Protein: 2xbw
Carbs: 1xbw (all carbs via fruits and veggies)
Fat: 1xbw

One thing I tryed was waking up at 3am and chugging a shake and hanful of almonds but I found it disrupted my sleep too much for it to be worth it. I know you have insomnia though so maybe this wouldnt be a great idea for you either.

 

[ceo]

hmmm im just afraid a 1 inch needle wont be enough for my glute. lol

Unless you have a very fat ass, it should be alright. Z-Track it if you can (I know it's hard for a glute shot).

Have you ever tried ventrogluteal?

 

[ceo]

For those that are not familiar with it, here is the ventrogluteal injection description.

You can have a friend find it for you or you can figure it out based on anatomical landmarks. Should be able to feel that muscle easily. If you are doing it yourself, I'd say place your thumb on the front of the ASIS (Anterior Superior Iliac Spine) and your forefinger on the greater trochanter (hip bone - you can feel this if you rotate your foot in and out - it feels like it's "popping" in and out there on your hip), the meaty spot between the base of your index finger and thumb is the ventrogluteal. Imagine making a little finger gun and placing it at your hip like you were going to draw and shoot (your finger gun, not a syringe full of AAS). lol.

You won't be able to place your own hand on your own hip like this pic. This image illustrates someone placing their hand on another person's hip. This pic is just to give you an idea of the spot. Follow my advice above and you should be able to find it on yourself easily.

 

[the_alcatraz]

Its really not that hard when you up your serving sizes and include alot of meat and eggs bro.

I only really do 1 shake per day.

5-6 meals per day, 60-70g of protein per meal.

Right now Im experimenting with a new diet, a sample day for me:

Meal 1: 12-14 eggs (6 yolkes), mushrooms, red peppers, couple of bananas

Meal 2: 11oz chicken breast, spinnach, green peppers, cucumber, 1 green apple, 1 small orange, 1oz almonds, 1tsp evoo

Meal 3: 11oz chicken breast, 2oz garden peas, 2oz sweetcorn, 8oz pineapple, 1oz dried apricots, 15g fish oil

Meal 4: (post workout) 3 scoops whey, 1 green apple, 1 orange

Meal 5: 12oz lean beef, broccoli, cauliflower, 1 banana, 1 orange, 1oz brazil nuts

Meal 6: 10oz cottage cheese, 2oz ANPB, 1 apple, multivitamin

all meats cooked in 3tsp olive oil

Goal is:
Protein: 2xbw
Carbs: 1xbw (all carbs via fruits and veggies)
Fat: 1xbw

One thing I tryed was waking up at 3am and chugging a shake and hanful of almonds but I found it disrupted my sleep too much for it to be worth it. I know you have insomnia though so maybe this wouldnt be a great idea for you either.

Thanks for sharing man.

 

[Juiced91]

Its really not that hard when you up your serving sizes and include alot of meat and eggs bro.

I only really do 1 shake per day.

5-6 meals per day, 60-70g of protein per meal.

Right now Im experimenting with a new diet, a sample day for me:

Meal 1: 12-14 eggs (6 yolkes), mushrooms, red peppers, couple of bananas

Meal 2: 11oz chicken breast, spinnach, green peppers, cucumber, 1 green apple, 1 small orange, 1oz almonds, 1tsp evoo

Meal 3: 11oz chicken breast, 2oz garden peas, 2oz sweetcorn, 8oz pineapple, 1oz dried apricots, 15g fish oil

Meal 4: (post workout) 3 scoops whey, 1 green apple, 1 orange

Meal 5: 12oz lean beef, broccoli, cauliflower, 1 banana, 1 orange, 1oz brazil nuts

Meal 6: 10oz cottage cheese, 2oz ANPB, 1 apple, multivitamin

all meats cooked in 3tsp olive oil

Goal is:
Protein: 2xbw
Carbs: 1xbw (all carbs via fruits and veggies)
Fat: 1xbw

One thing I tryed was waking up at 3am and chugging a shake and hanful of almonds but I found it disrupted my sleep too much for it to be worth it. I know you have insomnia though so maybe this wouldnt be a great idea for you either.

WOW thats alot of food. Me being natural can u eat this much food and it still be beneficial? It must take an hour to eat that much each meal

 

[the_alcatraz]

Does anyone have a link that calculates how much protein is in chicken, egg whites, milk, meat, etc....?

 

[ExtraMile]

WOW thats alot of food. Me being natural can u eat this much food and it still be beneficial? It must take an hour to eat that much each meal

Im natural too. I've never touched drugs in my life.

 

[Juiced91]

Im natural too. I've never touched drugs in my life.

So the answer is?? ha ha ha did it make you bigger

 

[ExtraMile]

So the answer is?? ha ha ha did it make you bigger

As I said Im trying out a new diet, so I havnt been doing it long but so far yes it seems to be going well. The goal is strength and size gains with minimal bodyfat gain. Im an endomorph and get fat easily.

 

[Juiced91]

As I said Im trying out a new diet, so I havnt been doing it long but so far yes it seems to be going well. The goal is strength and size gains with minimal bodyfat gain. Im an endomorph and get fat easily.

Well seeing as i dont get fat easily could i maybe sub some veg/fruit for say sweer potato or even add them on? i think that would be a killer bulk

 

[ExtraMile]

If you plan on bringing the carbs up a lot you may not want to do that much fat. The high fat intake was because I was keeping carbs low. The diet is a constant experiment and I tweak it as I go.

 

[the_alcatraz]

I've recently added a lot of egg whites ad milk into my diet. Let's see how that plays out.

 

[badhabit08]

Maybe whats more important is ratios rather than x grams of pro/ carb per pound. Like 50% pro 30% carbs 20 % fats to lose weight at 10-14x bodyweight. 40/40/20 to maintain at 15-20x bodyweight. 50/30/20 c/p/f to gain at 25ish%x bodyweight. 205x25=5125 cals.So if your eating like 5000 cals a day at 30% pro thats 375 grams 625 grams carbs for 50% and 111 grams fat for 20%.

 

[at(almost)ANYcost]

Does anyone have a link that calculates how much protein is in chicken, egg whites, milk, meat, etc....?

Off topic I know, but I don't inject in traps anymore, whew, I just didn't like the feeling after a couple months doing it.

Anyway, as far as your question, I always use Fit Day while preparing for a show. You can also go to livestrong's website which has every food I've ever searched for, SPECIFICALLY, which means you can actually type in "Sam's Club Cottage Cheese" and it will give you nutrition facts!

 

[the_alcatraz]

Off topic I know, but I don't inject in traps anymore, whew, I just didn't like the feeling after a couple months doing it.

Anyway, as far as your question, I always use Fit Day while preparing for a show. You can also go to livestrong's website which has every food I've ever searched for, SPECIFICALLY, which means you can actually type in "Sam's Club Cottage Cheese" and it will give you nutrition facts!

Livestrong is very good, but does it have a protein calculator?

 

[ceo]

I don't really have a source or website for counting calories or protein, etc. 11 or so years ago I started reading labels, paid attention to portion sizes, found a website that had a very basic list of all kinds of foods with macros, and printed that out. There were like 20 pages of single line, single spaced type. I still have it somewhere! I wrote down everything I ate in a journal. I also wrote down cals, protein, carbs, fats. It was very detailed. I did this every day for about 3 years.

I had goals when I started. I wanted to consume X number of calories, X grams of protein, X grams of fat, X grams of carbs. I was bulking and fighting hyperthyroidism at the time (though I wasn't aware then). When I hit my goal and kept hitting it every day for 2 weeks, I moved the goal up (still wasn't big enough). I got to the point where I was consistently consuming a minimum of 8,000 calories a day.

So after a while I just got to the point where I knew the macro breakdown of my most common foods. I knew how many grams of protein was in anything I ate. I could eyeball a portion size accurately if I had to (if I didn't already know it was a 12 oz. steak or 8 oz of chicken breast, etc.). Several years ago I stopped paying attention to anything but protein for the most part. Everything else to me is filler. I want protein, fats, veggies, and just enough carbs. Non workout days require less carbs, workout days I eat a little more carbs. I just kinda go by "feel" on carbs. Sure, I still plow through a few pizzas or potatoes or whatever, every so often. I'm not on a strict diet!

Anyway, if you count cals/pro/fat/carbs for a while, it becomes second nature and you don't really need fitday or livestrong or whatever at that point. Unless you're prepping for a show. If you've got a show coming up then everything counts.

 

[the_alcatraz]

I don't really have a source or website for counting calories or protein, etc. 11 or so years ago I started reading labels, paid attention to portion sizes, found a website that had a very basic list of all kinds of foods with macros, and printed that out. There were like 20 pages of single line, single spaced type. I still have it somewhere! I wrote down everything I ate in a journal. I also wrote down cals, protein, carbs, fats. It was very detailed. I did this every day for about 3 years.

I had goals when I started. I wanted to consume X number of calories, X grams of protein, X grams of fat, X grams of carbs. I was bulking and fighting hyperthyroidism at the time (though I wasn't aware then). When I hit my goal and kept hitting it every day for 2 weeks, I moved the goal up (still wasn't big enough). I got to the point where I was consistently consuming a minimum of 8,000 calories a day.

So after a while I just got to the point where I knew the macro breakdown of my most common foods. I knew how many grams of protein was in anything I ate. I could eyeball a portion size accurately if I had to (if I didn't already know it was a 12 oz. steak or 8 oz of chicken breast, etc.). Several years ago I stopped paying attention to anything but protein for the most part. Everything else to me is filler. I want protein, fats, veggies, and just enough carbs. Non workout days require less carbs, workout days I eat a little more carbs. I just kinda go by "feel" on carbs. Sure, I still plow through a few pizzas or potatoes or whatever, every so often. I'm not on a strict diet!

Anyway, if you count cals/pro/fat/carbs for a while, it becomes second nature and you don't really need fitday or livestrong or whatever at that point. Unless you're prepping for a show. If you've got a show coming up then everything counts.

Throw me a quik calculation bro:

- 10 eggs whites
- 4 chicken breasts
- 3 x 50 gram protein shake
- medium portion veggies
- medium portion brown rice
- 2 tablespoons of peanut butter

How much protein do you think is in this? I need to see how much I need to add.

 

[ExtraMile]

10 large egg whites - roughly 50g protein but I measure mine out in a jug to make sure (3.25g protein per fl oz of White)

4 chicken breasts - depends on the size bro, 6.6g of protein per ounce of chicken so work it out by weight.

just look on the back of your tub of protein powder to see how much protein is in 50 grams

the others aren't sources of protein.

As a rough estimate I would say there's 265g of protein there.

I second what CEO says, I pretty much know what my common foods contain per 100g so I can work it out in my head. I still measure out all of my portions though.

Alcatraz you should post up a sample of a day's diet if you want help with it.

 

[at(almost)ANYcost]

Livestrong is very good, but does it have a protein calculator?

It just had nutrition facts of every food by serving, so you have to add up the servings.

Fit Day's website is a lot more intuitive, and allows you to keep a journal along with printing out daily nutrition stats in pie graphs or even track your weight loss over a week, month, or year etc.

I always make what are called "Custom Foods" and input all my own data so I know the calories are exact to specification.