Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: Lugar on February 25, 2007, 01:12:19 PM
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Feels like I'm eating too much.....what are your thoughts.....currently on 400mg cyp/week, will be moving to 500mg and NPP march 1
I know what I need calorie wise.....about 2800, do you think it's better to eat a pro/fat meal inbetween each pro carb meal?
For example:
meal 1 7am - 3/4 oats, 1egg, 1 cup egg whites
meal 2 10am- 1/2 cup rice, 5oz lean beef
meal 3 1pm- 3/4 cup oats, 5 oz chicken, 10 almonds
meal 4 ? Shake? Pretraining - nothing, or chicken/rice or whey shake
TRAIN - 4:15-5:30 (si[ on bcaas_
meal 5 - 2 pcs whole wheat bread or pasta
meal 6 pre bed casein shake, 20 almonds
Bed
stats 6'2, 160lbs, 10% bf lean mass attempt without cardio
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lotta almonds
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any serious replies?
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to much almonds, you need more protein.
too much carbs.
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lol....any serious responses
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NO offence bro but at that height/weight i wouldnt worry about clean bulks, actually even if ur bulk looks like junk on paper, i bet ul still end up with clean lbs on ur frame, as ur body obviously doesnt hold much fat?!
i find it hard to put on weight (althought i do alot of running around with rugby), and im not nearly as fussy as that.
davie
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Feels like I'm eating too much.....what are your thoughts.....currently on 400mg cyp/week, will be moving to 500mg and NPP march 1
I know what I need calorie wise.....about 2800, do you think it's better to eat a pro/fat meal inbetween each pro carb meal?
For example:
meal 1 7am - 3/4 oats, 1egg, 1 cup egg whites
meal 2 10am- 1/2 cup rice, 5oz lean beef
meal 3 1pm- 3/4 cup oats, 5 oz chicken, 10 almonds
meal 4 ? Shake? Pretraining - nothing, or chicken/rice or whey shake
TRAIN - 4:15-5:30 (si[ on bcaas_
meal 5 - 2 pcs whole wheat bread or pasta
meal 6 pre bed casein shake, 20 almonds
Bed
stats 6'2, 160lbs, 10% bf lean mass attempt without cardio
what happened to your dirty bulk that you were doing? You must have done it for all of a whole week !!
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what happened to your dirty bulk that you were doing? You must have done it for all of a whole week !!
Isn't that enough for a bulk?
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NO offence bro but at that height/weight i wouldnt worry about clean bulks, actually even if ur bulk looks like junk on paper, i bet ul still end up with clean lbs on ur frame, as ur body obviously doesnt hold much fat?!
i find it hard to put on weight (althought i do alot of running around with rugby), and im not nearly as fussy as that.
davie
NO, I don't know that it's hard for me to put on weight. I used to do cardio 7x aweek........every morning....now I'm doing done..........Plus, I am extremely picky it what I eat..........I do eat often, but I don't know if it's enough....I mean just last week I reintroduced BREAD, FRUIT and whole wheat pasta into my diet............that was a pretty big step for me........as I hadnt had it in many many years....fast food and pizza??? It's been 8 years! College.......but I am on hrt at 200mg a week...........this will allow me to eat more?
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NO, I don't know that it's hard for me to put on weight. I used to do cardio 7x aweek........every morning....now I'm doing done..........Plus, I am extremely picky it what I eat..........I do eat often, but I don't know if it's enough....I mean just last week I reintroduced BREAD, FRUIT and whole wheat pasta into my diet............that was a pretty big step for me........as I hadnt had it in many many years....fast food and pizza??? It's been 8 years! College.......but I am on hrt at 200mg a week...........this will allow me to eat more?
You should see a shrink. seriously.
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to much almonds, you need more protein.
too much carbs.
with this post, should I make it for 2?
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NO, I don't know that it's hard for me to put on weight. I used to do cardio 7x aweek........every morning....now I'm doing done..........Plus, I am extremely picky it what I eat..........I do eat often, but I don't know if it's enough....I mean just last week I reintroduced BREAD, FRUIT and whole wheat pasta into my diet............that was a pretty big step for me........as I hadnt had it in many many years....fast food and pizza??? It's been 8 years! College.......but I am on hrt at 200mg a week...........this will allow me to eat more?
OK bro its good getting that extra info from u. Id say just keep at it slowly, dont worry about putting on mega weight in nextmonth or 2, just slowly but surely get used to having whole wheat pasta/bread etc in ur diet, then try adding 1 or 2 pizzas (start with plain cheese) to ur diet or a burger etc. After uv got a wider range of foods to choose from u can make an aweosme (bulking diet, and ul find its still pretty clean, just not as fussy asnit is at the mo. Yu'll look foreward to meals more b/c uv got wider choice of foods and food groups to pic from.
Keep the cardio down and that itself will make a difference.
Things like having that brown bread in ur diet is good, slap loads of peanut butetr between 2 slices. 2 of them and uv got a bulk meal right there.
davie
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I myself am getting used to adding more food, but at the mo it looks like this
Meal1..cereal, 2-4 whole eggs..protein shake (shake contains 32grams protein, 18 grams carbs)
meal2..2 sandwhiches, probs 2 v full peanut butter sandwhiches, and piece fruit.
meal3..1-2 baked potatoes+can of tuna+same shake as meal 1.
Meal4 cup and a 1/2 of past+2 cans of tuna.
GYM
Meal5..weight gainer shake 54grams protein, 80grams carbs, 3 grams creatine, 3 grams glutamine (in one shake).
Meal 6..T....could b anything, steak and mushrooms....salmon and boiled potatoes (though i might use carb cutoff for evening meal and try get more veggies in me.
If im hungry there might be another small meal in there somewer.
davie
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good stuff! I'll follow.....like today, I'm grabbing a big ass sub from subway.....hell, I've been 6%, shouldnt be too hard to get back there again, esp. with a little tren, eh bro? I can cut with the best of em.........
what are your stats?
I am doing zero to one day cardio MAX.....big huge step
6'2, 160 and prob. 9% now.......abs fading but I'll deal with it.........being on 200mg a week should also help, right?
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good stuff! I'll follow.....like today, I'm grabbing a big ass sub from subway.....hell, I've been 6%, shouldnt be too hard to get back there again, esp. with a little tren, eh bro? I can cut with the best of em.........
what are your stats?
I am doing zero to one day cardio MAX.....big huge step
6'2, 160 and prob. 9% now.......abs fading but I'll deal with it.........being on 200mg a week should also help, right?
Well to be honest bro, if ur 160 at 9%, to get to 6% ud have to drop weight to like 155lbs, and thats not bulking is it.
At 9% ur abs are very visible. Dont obsess over them. Just go for big bulk (mainly clean), and dont over think the ab situation. If u bulk ur abs will fade a abit, not putting on any fat at all while bulking is very hard and takes along time to get any weight on.
Iv been obsessed with that before, adn weight/strength didnt really increase quick at al. Now im less worried about that (knowing u can always diet down a bit later), my diet is to bulk up and if i put on some fat so be it, i think i have but iv still got visible abs so im not sweating it.
Think about it, if u lose ur abs a bit but uv got bigger fuller back/shoulders/chest/legs etc, u suddenly wont be so worried about not having quite so visible abs. Put it in perspective bro!!
Im dun with rugby until after summer (injury is stopping me early this season), so im gonna stop all cardio, if i do anything it will be to maintain a level of fitness and will only be short session (interval sessions), of about 5 a couple times a week.
davie
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good stuff! I'll follow.....like today, I'm grabbing a big ass sub from subway.....hell, I've been 6%, shouldnt be too hard to get back there again, esp. with a little tren, eh bro? I can cut with the best of em.........
what are your stats?
I am doing zero to one day cardio MAX.....big huge step
6'2, 160 and prob. 9% now.......abs fading but I'll deal with it.........being on 200mg a week should also help, right?
since when is a sub sandwich considered a bad thing? A 6" tuna fish is pretty good
6'2" at 160 fuck, damn
honestly, dont' get above 11-12%..not worth it. Above that is mostly fat
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since when is a sub sandwich considered a bad thing? A 6" tuna fish is pretty good
6'2" at 160 fuck, damn
honestly, dont' get above 11-12%..not worth it. Above that is mostly fat
12% is average bro.....average......... .15-16 is where you get fat.......
and 6"????? maybe 3-4 6"......
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Hope u understood everything i was trying to put accross bro.
davie
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drop the post workout pasta/bread meal....use a whey shake/potato combo instead.
instead of having 5oz of meat at your meals....use 8-9oz of meat.
supplement with Calcium and Magnesium (use citrate, malate, glycinate, aspartate, or taurate forms)
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its organic ww bread and pasta relaxxxxxxxxxxx
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LEAN BULKING: YESTERDAYS MACROS
7am PRO CARB FAT
3/4 CUP OATS 7.50 40.50 9.00 225.00
egg whites 16.00 3.00 0.50 100.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
39.50 49.50 16.00 465.00
10
5oz chicken 33.75 - 3.13 162.50
1/2 cup brown rice 1.00 23.00 1.00 110.00
34.75 23.00 4.13 272.50
1PM
5oz chicken 33.75 - 3.13 162.50
10 almonds 2.60 2.50 6.10 70.00
3/4 CUP OATS 10.00 40.50 6.00 300.00
46.35 43.00 15.23 532.50
TRAIN 245-415)
530
4 PCS WW TOAST 12.00 60.00 4.50 320.00
HUGE SALAD 2.00 15.00 2.00 120.00
CAN OF TUNA 33.75 - 3.13 162.50
47.75 0 75.00 0 9.63 0 602.50
900
egg whites 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
MIDNIGHT
4 oz all white meat turkey 36.25 - 1.25 162.50
CLELERY, MUSHROOMS 2.60 10.00 0.40 80.00
38.85 0 10.00 0 1.65 242.50
249.20 216.50 66.63 2,500.00
yesterdays macros........double the cals?
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It says for me at 6'1, and 160 my BMR is 1790. I sit in an office for 8 hours a day ad train with weights 5-6 times a week. Cardio now is a mere 30 minutes a week. So mulitplying by 1.3, it say I should be getting in about 2100. I am currently around 2500 and the scale isnt moving very much, staying lean, but feel like I should be eating a ton more. Can some explain? At one time I was closer to 3,600 cals and the scale was moving rather rapid. Sure I was doing 20 minutes of walking every mornig, but this couldnt have burned that many cals......any ideas?
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Is 2500 or even 3000 nuits for someone my size to try and put size on? Keep in mind, I'm 160, but large framed and 6'2.....where should I be??
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Is 2500 or even 3000 nuits for someone my size to try and put size on? Keep in mind, I'm 160, but large framed and 6'2.....where should I be??
Eat more, increase size of each meal, add another meal, things like tuna (25grasms protein a can), so increase size of each meal +add another (mayb repeat one of the meals u already have). Keep that constant and after couple weeks see if scale budges, keep making those little changes until it does. Maybe change from whey shake, to a meal replacement or a weight gainer.
davie
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how do you gauge your cals for LEAN bulk? 19x bw? 18?
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i have absouloutly no idea why you are worrying about eating clean - at 6'2 and 160 and you want to be big, your 1 and only concern should be to get as many calories down your neck as possible, certainly for a month or two !! Salads, brown rice, egg white, none of these should even be of concern to you at this stage. I have said it once and will again - for example, take your breakfast - substitute 7am PRO CARB FAT
3/4 CUP OATS 7.50 40.50 9.00 225.00
egg whites 16.00 3.00 0.50 100.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
39.50 49.50 16.00 465.00
for .... 4 rashers bacon, 4 whole eggs, 4 rounds wholemeal toast. This is the only way you are going to put on weight. Having seen your body type, it isnt possible for you to bulk clean - hell its virtually impossible for most people to bulk clean, let alone hard gainers like yourself. And do not even consider going clean until you hit the 10%bf mark (my 2c)
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Why not just double the meal portions? Calories are calories...dont have to be junk......I know youve said it before, but 2500 maybe too low.......maybe I need 3 or 4...but how do you know for sure? I wanna stay lean bro........no point in getting chubby
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have you ever been under 10%? Competed? Seen your abs? Diff story if you have...you know my pain....I did start eating more bread, whole wheat etc.........mostly post training at night when Im starving....
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I would add some healthy fats into the diet, they're calorie packed...macademia nut oil, hempseed oil, pumpkinseed oil, Flax...1 tablespoon is about 120-130 cals and good for your joints, heart and other things too.
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Bro, its great having visible abs, but anyone who worked abs a little bit+has low body fat can have visible abs. Its alot harder, alot alot harder to get great shoulders, back,traps etc. You gotta be willing to eat and eat, even wen u dont wanna eat anymore, whatever it takes to get big...WHATERVER IT TAKES (dont mean drugs tho).
Thats why theres the popular saying, 'u gotta eat big to get big.' The saying isnt, 'u gotta eat sensible and just enough of clean foods to get big.' Eat big bro.
I know its easy for us to type and this is obviously gonna be ur hardest battle, but training only like 30% of the equation bro, theres also 30% rest/recovery and 40% food!!
Im not in any way bad mouthing u bro, but ur gonna keep getting the same answers from everyone, or anyone thats learned from experience that u gotta b willing to eat alot!!
You sed u felt hungry, u dont ever really wanna feel hungry, eat every 2 hours (set an alarm every 2 hours), and make urself eat something, and that meal must have minimum of 15 grams of protein and carbs (at least). Try it.
davie
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Why not just double the meal portions? Calories are calories...dont have to be junk......I know youve said it before, but 2500 maybe too low.......maybe I need 3 or 4...but how do you know for sure? I wanna stay lean bro........no point in getting chubby
Lugar, it will not work. You have to be eating a huge amount of calories to grow if you are training propoerly, and you just will not be able to physically get enough calories down you if you are eating as clean as you have said. Its not about eating junk - but whole foods, whole eggs, whole grains (bread) whole milk, steaks, etc etc etc. Not chowing down egg whites for fear of putting on 1% of bf - you will never ever grow like that !!
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what if I am clean 3200 cals per week m-f then starting friday night to sunday I just eat whatever, go out and feast starting with friday dinner.......will that help out?
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Yeh kind of. I wouldnt worry so much about overall calories, id just set urself targets of having (at ur 160lb bodyweight), about 190 to 200grams protein a day, and 200 to 220 grams of carbs a day. Throw in sum esseential good fatty oils (which r good for bumping up the cals) and ul b ok.
If u wanna b concerend with number, think more about numbers of protein/carbs/fat rather than overall calories. I mean u could eat 3200 worth of ice cream all day but i dont think ul get alot of muscle from that!!
And yes wen u wake up on saturdays dont think about eating CLEAN. I wanna hear uv had a pizza,steak sandwiches. fied eggs,grilled bacon/sausages. a roast etc-thats spaced over sat and sun.
All these things will giv u loads carbs/protein aswell as the abd stuff.
Go for it.
davie
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Is that what you do? Eat clean m-f, then whatever on the weekends, keeping protein high? This look better? keep in mind, im on 300mg of cyp....soon to be 500, with tbol and NPP......I need to get to 200 asap so I can start to feel good......normal at least.....not like death....I can't understand how MANY MANY dudes are my size and weigh 140.........they feel fine....must be my frame, it's big.......
7am PRO CARB FAT
1 CUP OATS 10.00 54.00 6.00 300.00
1 CUP EGG WHITES 28.00 2.00 - 120.00
1 YOLKS 6.30 0.60 5.30 78.00
5OZ BERRIES 2.00 14.00 0.70 62.00
1/2 scoop blend 10.00 2.00 1.50 60
56.30 72.60 13.50 620.00
9:30
4 Flank Steak 28.00 - 7.00 180.00
4oz Buffalo 36.00 3.00 190.00
1 CUPS BROWN RICE 2.00 45.00 2.00 220.00
66.00 45.00 12.00 590.00
NOON
10oz chicken 67.50 - 6.26 325.00
1 CUP OATS 10.00 54.00 6.00 300.00
TB peanut butter 4.00 3.00 8.00 105.00
81.50 57.00 20.26 730.00
2:30
10oz chicken 67.50 - 6.26 325.00
1 CUPS BROWN RICE 2.00 45.00 2.00 220.00
10 almonds 2.60 2.50 6.10 70.00
72.10 47.50 0 14.36 0 615.00
TRAIN (4:30)
630
1 CUP OATS 10.00 54.00 6.00 300.00
1 SCOOP VIRTAGO - 30.00 - 125
2 SCOOPS BLEND 40.00 10.00 4.00 240.00
POST SUPPS - - - -
50.00 94.00 10.00 0 665.00
800
8 oz all white meat turkey 72.50 - 3.00 325.00
2 cups squash 1.30 16.00 0.20 70.00
73.80 16.00 3.20 395.00
900
20 almonds 5.20 5.00 12.20 140.00
egg whites 13.00 1.00 - 65.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
38.20 11.00 14.20 0 325.00
437.90 343.10 87.52 #REF! 3,940.00
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have you ever been under 10%? Competed? Seen your abs? Diff story if you have...you know my pain....I did start eating more bread, whole wheat etc.........mostly post training at night when Im starving....
Have been under 10% - Yes
Competed - No
Seen my abs - Yes
Do I have visible abs right now - No (bodyfat is probably about 12%). Do I care about that? No. Lugar I've told you time & time again you're obsessed with seeing your abs but yet you want to get bigger/bulk up. You've gotta give a little bit somewhere.
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Have been under 10% - Yes
Competed - No
Seen my abs - Yes
Do I have visible abs right now - No (bodyfat is probably about 12%). Do I care about that? No. Lugar I've told you time & time again you're obsessed with seeing your abs but yet you want to get bigger/bulk up. You've gotta give a little bit somewhere.
Very true, but lugar is absoloutly obsessed with putting the smallest bit of fat on and that is why he wont gain. No offence against him, but he has been told time and time and time again on this board and his diet is still clean as a whistle. I mean, whytrain every day to be 6'2 160", you mustnet even look like you lift in normal clothes. Just as a guide, i went from a 31 waist to a 36 waist last winter (alot of it probably water granted, but then when i cut it down for summer had a 30.5 waist and was 6lb heavier - some people just cant handle not having abs all yr round, and these are the people that always look the same year after year
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Is that what you do? Eat clean m-f, then whatever on the weekends, keeping protein high? This look better? keep in mind, im on 300mg of cyp....soon to be 500, with tbol and NPP......I need to get to 200 asap so I can start to feel good......normal at least.....not like death....I can't understand how MANY MANY dudes are my size and weigh 140.........they feel fine....must be my frame, it's big.......
Lugar, why are you on 300mg of Test C? & how often are you taking it?
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Davie - we'll talk via pm.......Rimbard dig too much.
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.......Rimbard dig too much.
It's Rimbaud & no actually I've been trying help you but you refuse to listen to anyone.
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It's Rimbaud & no actually I've been trying help you but you refuse to listen to anyone.
Ya, you seem kind of touchy sometimes Lugar, so please don't bite my head off.
You obviously know your total cals and your macros, so what's the problem? You can still eat "clean" and bump your total cals up until you're happy with your progress, but you know this already.
I'll bet you've got heaps of knowledge, but you seem to be struggling to apply it. If you're self medicating, please go see a doc. 4,000 cals/day should see you making some gains, imho.
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right now I'm around 2500 cals.....prob 2700 - 3k max...that above was my attempt to bump em up....have yet to start it......look like too much?
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If u havnt tried the above, try it monday to friday, dont miss a meal, if ur still huungry repeat one of the meals, but make sure u dont miss any, do that weekdays, and bump up your cals even more on weekends, cut out cardio except warming up and warming down with sum interval work.
Let us know ina month how its going. good luck bro!
davie
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Ya, you seem kind of touchy sometimes Lugar, so please don't bite my head off.
Note: I've got no problem with Lugar except it gets old this he has obsession with his abs (he looks far too skinny - almost sickly) & him asking for advice & saying/doing the opposite. I've "spoken" with him via PM & I think he's a pretty nice guy but there's somethings about bodybuilding, training, & nutrition he needs to realize.
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I say try it too. If you're struggling to get it all down, maybe drop to 3500/day but no lower.
The only thing I might adjust is to substitute some carbs for protein. 343g of protein seems like a lot, and getting your carbs up to 50% or above is nothing to be afraid of. Bear in mind I'm natural though.
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asking for advice & saying/doing the opposite
Vince Gironda?! :o
;D
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Lugar, I know you won't answer me anymore because you probably think I'm trying to be mean to you. But if you're on Test C for HRT because you Test levels are low it might be do to your low bodyfat & your stress level/exhaustion. Remember your body needs to have some bodyfat & it also needs fats for horomone production.
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Note: I've got no problem with Lugar except it gets old this he has obsession with his abs (he looks far too skinny - almost sickly) & him asking for advice & saying/doing the opposite. I've "spoken" with him via PM & I think he's a pretty nice guy but there's somethings about bodybuilding, training, & nutrition he needs to realize.
Rimbaud, your wasting your time bro, the guy just wont listen to anyting that will involve putting a little fat on, and hence will not gain. I have got involved in a thread of his like this months ago and i dont know why i have bothered again when he obviously still refuses to listen to common sense - i am out of here
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Rimbaud, your wasting your time bro, the guy just wont listen to anyting that will involve putting a little fat on, and hence will not gain. I have got involved in a thread of his like this months ago and i dont know why i have bothered again when he obviously still refuses to listen to common sense - i am out of here
I know I know. I don't know why I keep trying. Maybe it's my nature or something.
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BULLSHIT...........just ordered a pizza for tonight
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BULLSHIT...........just ordered a pizza for tonight
Hahaha - meltdown
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BULLSHIT...........just ordered a pizza for tonight
Post some pics. ;D
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Hahaha - meltdown
LMAO
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Thats good mate, what kind??
I want ur brekkiie 2moro to be at least 3 grilled sausages, 3 bit grilled bacon (frying is unneccessary-except for eggs). 3 fried eggs, 2 pieces of wholewheat toast. OJ+T. Add beans hash/browns if u want+more bacon etc. I hyave cooked brekkie like that every sunday (sometimes nearer lunch tho as i work some sunday mornings).
davie
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Thats good mate, what kind??
I want ur brekkiie 2moro to be at least 3 grilled sausages, 3 bit grilled bacon (frying is unneccessary-except for eggs). 3 fried eggs, 2 pieces of wholewheat toast. OJ+T. Add beans hash/browns if u want+more bacon etc. I hyave cooked brekkie like that every sunday (sometimes nearer lunch tho as i work some sunday mornings).
davie
if he tells the truth, it will be oatmeal and egg whites ;D I bet the pizza was low fat cheese and sugar free tomato sauce
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Im gonna have ham and pineapple pizza tommorow night (yum).
if he gets used to making little chaged each week, theyl soon add up and he'll reep the benifits!!
davie
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Im gonna have ham and pineapple pizza tommorow night (yum).
if he gets used to making little chaged each week, theyl soon add up and he'll reep the benifits!!
davie
trust me davie, your wasting your time, take a look at some of lugars old posts, this is all he ever goes on about and never takes any advice. Not having a go at him, just stating a fact
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whelp.....no one wanted pizza so I went and trained delts.......then hit uup subway....goood stuff
tomorrws breakie will be egg whites and .75 cups oats after 30 mins am cardio if o can get up....1x a week
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whelp.....no one wanted pizza so I went and trained delts.......then hit uup subway....goood stuff
tomorrws breakie will be egg whites and .75 cups oats after 30 mins am cardio if o can get up....1x a week
Eat whole eggs not whites. The fat won't kill you.
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whelp.....no one wanted pizza so I went and trained delts.......then hit uup subway....goood stuff
tomorrws breakie will be egg whites and .75 cups oats after 30 mins am cardio if o can get up....1x a week
if you continue this type of routine and diet you are going to stay at 160 lbs..... you are pulling in two different directions: I see that you desire to put on size and to bulk, but your diet and cardio activity is indicative of someone who is trying to lean out and loose weight..
at your height and weight, you should damn well not be doing ANY cardio and you should throw those egg whites out the window and start eating 6 whole eggs each morning... bro, you are way overthinking this
and fuck those abs for a while--- they will come back, plus your upper body will grow so much and stick out way farther than your abs and you will never notice---
an example of what your breakfast should look like each morning if you are BULKING and truly want to put on size:
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4-6 whole eggs
1 cup oatmeal (not instant)
2 slices whole wheat toast with peanut butter
1 cup fat free yogurt
1 bananna
1 cup orange juice
I even drink a whey protein shake onn my way out the door for work after eatin all this...when I am bulking
If you are eating this type of diet, and you are training properly and resting properly, you are going to put on some muscle mass. Period. Now, you are damn well going to put on some fat too, but there is no way around that. The good thing for you is that you are on steroids which will shred alot of that fat.
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Cardio ios 1x or maybe 2x a week max for 30 minutes in the am....incline walk nothing more....training is 6x a week, as I neeed it for my release from the office after sitting all day....plus I spleep for a good 8-10 hours a night.....I do agree, I need to increase the cals, but it's gotta be possible using this diet....last week I was 164, one week later same clothes, same scale, I was 2 lbs lighter...this is with the initial diet, so I do need to adjust it........do you think this is too much?
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that two lbs is likely to be water retention related---- however, you do have a fast metabolism, therefore you need to be making good diet choices....a guy like you should always be snacking between your 6-7 meals a day. Keep some good snack foods like un or litely salted nuts, bananas, and rice cakes, and maybe even some healthy beef jerky--- so when you are at work you are snacking on some good protein and carb sources between meals
it just boils down to either you are going to go wide open and bulk or you are going to get caught up on gaining 2% more body fat and half step with it
face it bro, you can bulk on cycle for three month and gain 25 pounds if you eat like a horse and train....and if you are so damn worried about a little fat, just hit the clen and anavar after your cycle is over....
think like this: bulk....cut...bulk....cu t....bulk...cut
and then when you reach your desired weight, you begin to cut, sculp, and maintain on a regular basis
one more thing---if you are training 6 times per week---depending on your split and how long you train----you could possibly be dealing with some overtraining issues as well
keep us posted on this, and lets seee what kind of progress we can make ;)
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that two lbs is likely to be water retention related---- however, you do have a fast metabolism, therefore you need to be making good diet choices....a guy like you should always be snacking between your 6-7 meals a day. Keep some good snack foods like un or litely salted nuts, bananas, and rice cakes, and maybe even some healthy beef jerky--- so when you are at work you are snacking on some good protein and carb sources between meals
it just boils down to either you are going to go wide open and bulk or you are going to get caught up on gaining 2% more body fat and half step with it
face it bro, you can bulk on cycle for three month and gain 25 pounds if you eat like a horse and train....and if you are so damn worried about a little fat, just hit the clen and anavar after your cycle is over....
think like this: bulk....cut...bulk....cu t....bulk...cut
and then when you reach your desired weight, you begin to cut, sculp, and maintain on a regular basis
one more thing---if you are training 6 times per week---depending on your split and how long you train----you could possibly be dealing with some overtraining issues as well
keep us posted on this, and lets seee what kind of progress we can make ;)
John, don't waste your time. He refuses to listen to anyone - but you never know he might start with you but I doubt it. He's to afraid to lose a little definition in his abs & won't touch real food. & by real food I don't just mean junk food - I'm talking whole eggs & others foods high in carbs & fat.
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John, don't waste your time. He refuses to listen to anyone - but you never know he might start with you but I doubt it. He's to afraid to lose a little definition in his abs & won't touch real food. & by real food I don't just mean junk food - I'm talking whole eggs & others foods high in carbs & fat.
agreed.
Lugar thinks he will die if he eats a yolk.
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agreed.
Lugar thinks he will die if he eats a yolk.
lol, if I could---I would eat 8 whole eggs for breakfast---but about 4-6 is usually all I can stomach because I dont even like them--but check out my bulking breakfast up there^ how you like that? ;D
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lol, if I could---I would eat 8 whole eggs for breakfast---but about 4-6 is usually all I can stomach because I dont even like them--but check out my bulking breakfast up there^ how you like that? ;D
solid. Looks good!
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here's my problem....i hve low testosterone by nature. so I got put on test snd upped it to 300mg week. I don't know who to trust. for every 1 good dude on this board there are 10 who pretend to know shit nd really offer no good suggestions. ill make u a deal. design me a true diet using tbol test n npp starting 3 15 and I promose to follow it to a tee if u promose I can get back to a full 6 pack with var n tren when my 10 weeks is up...ill post every meal and every training day.......promose.....ju st tell me who to trust....get me to 200lbs lean and I'm in I can eat at 730 1030 noon 2 train at 4 6 n prebed.....be real let's go using these foods chciken eggs oats bread almomnds steak walnuts casein cottage cheese n pasta...im for real that gear will keep me sane knowong I can eat more wo worrying so mich about fat storage with low testosterone..........fu ck the abs for 10 weeks try me.....
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here's my problem....i hve low testosterone by nature. so I got put on test snd upped it to 300mg week. I don't know who to trust. for every 1 good dude on this board there are 10 who pretend to know shit nd really offer no good suggestions. ill make u a deal. design me a true diet using tbol test n npp starting 3 15 and I promose to follow it to a tee if u promose I can get back to a full 6 pack with var n tren when my 10 weeks is up...ill post every meal and every training day.......promose.....ju st tell me who to trust....get me to 200lbs lean and I'm in I can eat at 730 1030 noon 2 train at 4 6 n prebed.....be real let's go using these foods chciken eggs oats bread almomnds steak walnuts casein cottage cheese n pasta...im for real that gear will keep me sane knowong I can eat more wo worrying so mich about fat storage with low testosterone..........fu ck the abs for 10 weeks try me.....
how old are you? real women dont even care that a guy has the most chisled abs in thw world...they want a piece of meat, a hunk of man with some muscle and balls
bro I havent seen my abs in 3 years and my girl is 23 years old and hot as fire...drop dead blond goregeous and she loves my body because i have big ass muscles---everywhere ---I even have a little ( and I said a littel) pudge in the belly...
you got to get out of the faggady as abs and skinny abercrombie look or just give up bodybuilding and join a running or cycling club---- plain and simple
if you dont, you are wasting your time
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here's my problem....i hve low testosterone by nature. so I got put on test snd upped it to 300mg week. I don't know who to trust. for every 1 good dude on this board there are 10 who pretend to know shit nd really offer no good suggestions. ill make u a deal. design me a true diet using tbol test n npp starting 3 15 and I promose to follow it to a tee if u promose I can get back to a full 6 pack with var n tren when my 10 weeks is up...ill post every meal and every training day.......promose.....ju st tell me who to trust....get me to 200lbs lean and I'm in I can eat at 730 1030 noon 2 train at 4 6 n prebed.....be real let's go using these foods chciken eggs oats bread almomnds steak walnuts casein cottage cheese n pasta...im for real that gear will keep me sane knowong I can eat more wo worrying so mich about fat storage with low testosterone..........fu ck the abs for 10 weeks try me.....
Luagr, I've tried to tell you who you can trust & who you couldn't/shouldn't.
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SO tell me what to do.....give me the cycle, give me the calories, and give me the macros......I can develop a solid diet from there...
As far as training....I do cardio 2x a week on an empty tank just to keep water down and for sanity..it's nothing more than a mere 30minutes incline at 10% and 3.2 speed.......
I train like this, I think it'll catch up to me but I need a release after work........
MON - CHEST
TUESDAY - BACK
WED - DELTS
THURS - CHEST
FRID - DELTS
SAT ARMS
SUN LEGS (NEED TO DO LEGS ON SUNDAY, AS THE GYM THAT I USE ON SUNDAYS HAS A SQAUT RACK, A GOOD ONE, PLUS THE HAMMAR STRENGTH SQUAT MACHINE.......)
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"Gimmie, gimmie, gimmie"
C'mon Lugar, only you can moniter your progress. It's clear that you know what to do already, just get on with it.
Personally, I don't see the need for a high fat diet (>30%). Just pic your cals on the macro ratio you prefer - I thought 4,000/day was the target - and track your progress.
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SO tell me what to do.....give me the cycle, give me the calories, and give me the macros......I can develop a solid diet from there...
As far as training....I do cardio 2x a week on an empty tank just to keep water down and for sanity..it's nothing more than a mere 30minutes incline at 10% and 3.2 speed.......
I train like this, I think it'll catch up to me but I need a release after work........
MON - CHEST
TUESDAY - BACK
WED - DELTS
THURS - CHEST
FRID - DELTS
SAT ARMS
SUN LEGS (NEED TO DO LEGS ON SUNDAY, AS THE GYM THAT I USE ON SUNDAYS HAS A SQAUT RACK, A GOOD ONE, PLUS THE HAMMAR STRENGTH SQUAT MACHINE.......)
Lugar, I'll try & send you a PM later to try & help out some. Believe it or not I want to help you but you just gotta listen to people. Look back at your past posts & you'll see they repeat the same themes over & over.
BTW - why are you doing delts twice a week? Just curious.
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I said I wou.d listen for 10 weeks no questions.....4k is a hugw jump from 2500 butt ill try it kist lay it out lots of pb sandwhixhes n steak!
good brekfast?
1 cup oats
1 egg 1 cup whites
1 scoop muscle milk
54carbs 15 g of fat 40g of protein I think I should get 50carbs 40 protein n 10 fats in 6 meals agreed?
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cup of oats
tb of pb
egg
cup of whites
5 oz beef
..75 rice
cup of oats
5oz chicken
20 almonds
whey shake
train
pb sandwhich
turkey sandwhich
prebed
casein 20 alminds
veggies
sleep no cardio m thu fri
look better?
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cup of oats
tb of pb
egg
cup of whites
5 oz beef
..75 rice
cup of oats
5oz chicken
20 almonds
whey shake
train
pb sandwhich
turkey sandwhich
prebed
casein 20 alminds
veggies
sleep no cardio m thu fri
look better?
I told u my diet bro, follow something like that (its not exact as like i sed twice a week i have a pizza,once at wknd and once through week).
I get about 230-240 grams protein a day, and about 210-220 grams carbs a day.
Im not even sure about overall calories, that doesnt bother me so much, aslong as im getting enough carbs fats and proteins the calorie count will take care of itself!!
davie
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fats???? 80-100g? still only puts us around 2,500 cals.......thats what I'm doing now......change this diet to yor liking........
7am PRO CARB FAT
3/4 CUP OATS 7.50 42.00 9.00 225.00
5oz berries 2.00 14.00 0.70 62.00
egg whites 24.00 4.00 - 135.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
49.50 66.00 16.20 562.00
10
2oz Flank Steak 14.00 - 3.50 90.00
2oz Buffalo 18 1.50 85
2ox chx 13.50 - 0.42 65.20
1 CUP brown rice 2.00 46.00 2.00 220.00
47.50 46.00 7.42 460.20
1230
5oz chicken 33.75 - 3.13 162.50
10 almonds 2.60 2.50 6.10 70.00
3/4 CUP OATS 10.00 54.00 6.00 300.00
46.35 56.50 15.23 532.50
3:15
1 Scoop blend 20.00 2.00 1.50 100.00
1/2 CUP OATS 2.50 27.00 3.00 150.00
22.50 0 29.00 0 4.50 250.00
TRAIN (445-615)
630
toasr 7.50 40.00 4.50 225.00
salad 20.00 5.00 2.00 120.00
5oz chicken 33.75 - 3.13 162.50
61.25 0 45.00 0 9.63 0 507.50
900
egg whites 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
269.10 258.50 - 72.97 - 2,697.20
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Told u already what to do mate, ur over thinking it. Oh and by the way i dont wanna read 'eggWHITES' again, 'EGGS' r want im wanting to read.
davie
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you keep saying you told me....so I posted a diet......that apparently isnt working now you make the edits for me....please.
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fats???? 80-100g? still only puts us around 2,500 cals.......thats what I'm doing now......change this diet to yor liking........
7am PRO CARB FAT
3/4 CUP OATS 7.50 42.00 9.00 225.00
5oz berries 2.00 14.00 0.70 62.00
egg whites 24.00 4.00 - 135.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
49.50 66.00 16.20 562.00
10
2oz Flank Steak 14.00 - 3.50 90.00
2oz Buffalo 18 1.50 85
2ox chx 13.50 - 0.42 65.20
1 CUP brown rice 2.00 46.00 2.00 220.00
47.50 46.00 7.42 460.20
1230
5oz chicken 33.75 - 3.13 162.50
10 almonds 2.60 2.50 6.10 70.00
3/4 CUP OATS 10.00 54.00 6.00 300.00
46.35 56.50 15.23 532.50
3:15
1 Scoop blend 20.00 2.00 1.50 100.00
1/2 CUP OATS 2.50 27.00 3.00 150.00
22.50 0 29.00 0 4.50 250.00
TRAIN (445-615)
630
toasr 7.50 40.00 4.50 225.00
salad 20.00 5.00 2.00 120.00
5oz chicken 33.75 - 3.13 162.50
61.25 0 45.00 0 9.63 0 507.50
900
egg whites 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
269.10 258.50 - 72.97 - 2,697.20
You have shares in an almond farm or something? :D
I'd get the EFAs from fish for the last meal and bump the carbs up overall. This diet is 37.37% carb, 38.90% protein, and 23.73% fat on my chart. The fats look fine to me (but you still shouldn't be afraid of cals from whole eggs), but get your carbs nearer 50%. Increase your portion sizes to get daily cals to at least 3500. You can't bulk on 2700, your history demonstrates it.
That's mho, your milage may vary.
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730am PRO CARB FAT
1 CUP OATS 10.00 54.00 6.00 300.00
egg whites 13.00 1.00 - 65.00
1/2 scoop blend 10.00 2.00 1.50 60
33.00 57.00 7.50 425.00
10
3oz Flank Steak 21.00 - 3.75 135.00
3oz Buffalo 27.00 2.25 135.00
1 CUP brown rice 2.00 50.00 1.00 330.00
50.00 50.00 7.00 600.00
1230
5oz chicken 33.75 - 3.13 162.50
1 cup brown rice 2.00 46.00 2.00 120.00
35.75 46.00 5.13 282.50
230
5oz chicken 33.75 - 3.13 162.50
20 almonds 5.20 5.00 12.20 140.00
1 CUP OATS 10.00 54.00 6.00 300.00
48.95 59.00 0 21.33 0 602.50
post
5oz chicken 33.75 - 3.13 162.50
4 pcs of toast 9.00 60.00 6.00 320.00
42.75 0 60.00 0 9.13 482.50
egg whites 13.00 1.00 - 65.00
20 almonds 5.20 5.00 12.20 140.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
38.20 11.00 0 14.20 0 325.00
GRAND TOTAL 248.65 283.00 #REF! 64.28 #REF! 2,717.50
aint easy............damn!
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730am
1 CUP OATS
4 eggs
1/2 scoop blend
10
3oz Flank Steak
4oz Buffalo
1 1/2 CUP brown rice
1230
6oz chicken
1 1/2 cup brown rice
230
6oz chicken
whey shake
1 CUP OATS
post
6oz chicken
Peanut butter sandwich (mayb 2)
4 eggs
Peanut butter sandwhich (maybe 2)
1 SCOOPS BLEND
davie
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Iv given u small changes there which u shouldt statr with and then keep making other small changes as the weeks go on. e.g adding another oz to a couple of ur meals, gonna be like anothyer 10oz's added a aweek, small changes add up.
after a few weeks we will re evaluate and make more small changes/additions etc.
davie
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You know what you're shooting for Lugar. You'll work it out.
Just take davie's advice. He seems to have the time and willingness to invest to help you out.
Davie, I'll get outta your way now. :)
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730am
1 CUP OATS
4 eggs
1/2 scoop blend
10
3oz Flank Steak
4oz Buffalo
1 1/2 CUP brown rice
1230
6oz chicken
1 1/2 cup brown rice
230
6oz chicken
whey shake
1 CUP OATS
post
6oz chicken
Peanut butter sandwich (mayb 2)
4 eggs
Peanut butter sandwhich (maybe 2)
1 SCOOPS BLEND
davie
He absolutely has............and I promised if he did that, I would follow it...........I'll repost under my format, but I awlays thought we wanted to stay away from fats post workout??? Not the case? Maybe an hour after since I sip on bcaas during...........Davie - you promise me I'm gonna get back down to 6%, treen tennnn trennnn winnnyyy.......even at 30? Thanks for your help.........
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Lugar - check your PM's.
-
i DID THANKS....you like Davie's diet outline too?
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i DID THANKS....you like Davie's diet outline too?
It's looks fine. I think a little too strict but that's just my opinion (the more structureda diet is the harder it is for me to stick to it). Don't be afraid to mix it up a little or if you're late on a meal - relax you'll live ;)
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Iv given u small changes there which u shouldt statr with and then keep making other small changes as the weeks go on. e.g adding another oz to a couple of ur meals, gonna be like anothyer 10oz's added a aweek, small changes add up.
after a few weeks we will re evaluate and make more small changes/additions etc.
davie
u compete bro??
-
what do ya think???
7am PRO CARB FAT
1 CUP OATS 10.00 54.00 6.00 300.00
1/2 CUP EGG BEATERS 12.00 - - 125.00
2 EGGS 13.00 1.00 10.00 147.00
1/2 scoop blend 10.00 2.00 1.50 60
45.00 57.00 17.50 632.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1230
6oz chicken 53.00 - 6.00 285.00
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
56.00 69.00 9.00 615.00
3
6oz chicken 53.00 - 6.00 285.00
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
56.00 69.00 0 9.00 0 615.00
630
4 PIECES OF TOAST 9.20 60.00 4.00 320.00
2 TB OF PB 8.00 6.00 16.00 210.00
5oz chicken 33.75 - 3.13 162.50
50.95 0 66.00 0 23.13 0 692.50
900
egg whites 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
309.95 346.00 - 88.38 - 3,584.50
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look good? I just don't think someone who is pushing 165 needs 300g of pro....u? I will give it a shot gimme your blessing
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It's looks fine. I think a little too strict but that's just my opinion (the more structureda diet is the harder it is for me to stick to it). Don't be afraid to mix it up a little or if you're late on a meal - relax you'll live ;)
Rimbaud makes good points about the strictness, as iv siad b4. i have a couple pizzas a week, so one lunch time wen im supposed to have baked potato and tuna, il have a pizza. if its too strict ul get bored quick, looking foreward to wee cheat meals make everything more bareable!!
Lugar, getting down to 6% again is all up to you, bulk up and ul probs find u like all the new muscle, then we'll keep calories/protein etc high and cut back a wee bit on carbs and fat and then increase ur cardio and ul slim down again.
I think i read 'egg whites' sum wer there. yolk has both good and bad fats+more protein.
davie
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NO not cmpeting bro (mayb one day). Just love training+am a persoanl trainer in training lol. And not one of those trainers who avoid the free weight area and have all the clients work on swiss balls. Im a rugby player and a lover of heavy weight lifting, so when qualified my training will probs be more aimed at athletes.
davie
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I just don't think someone who is pushing 165 needs 300g of pro....u?
I don't but that's just me. I wouldn't go any higher the 200grams a day.
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I don't but that's just me. I wouldn't go any higher the 200grams a day.
Yes, me too.
There's a limit to protein oxidation, so it's useless and pricy stuffing with it.
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final thoughts???
no cardio...sill stay lean on 300mg????
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00
45.00 71.00 21.00 803.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00
32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00
17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
239.95 288.00 97.88 - 3,175.50
30.23% 36.28% 0.39 27.74%
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I don't but that's just me. I wouldn't go any higher the 200grams a day.
Especially at your body weight. I'm about 240 lbs. & I only eat about 150-200 grams of protein a day (sometimes less).
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guess I should be ok at 240....less than 1.5x
how's it look still at little low, but 1,000 more than last week.............see what this does.
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No repsonse makes me nervous...........3 meals down............training is next..........back session:
T-BAR 2+25 10 2+45x10 10 2+65x4 4 2+45x4 4 2+25x10 4 2x15
2+30x10 250x10 270x4 2+50x4 2+30x10 2+10
DEADS 0x8 135x5 245x5 280x4
255x5 285x3
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
Dbell row (high) bench 65x8 75x8 85x4 65x5
70x8 80x8 90x4 70x5
Wide pulls 110x12 6 try 120x10 120x10 130x8
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this weeks "attempts" are in red..........that was last weeks routine....thoughts?
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meltdown.
Are you having any psychological problems, lugar??
You are the typical 'over-analyzer'.
Just try to eat normal, there's no need to write everything down.
I really think you are sick.
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F the diet........how is the training rouitne?
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meltdown.
Are you having any psychological problems, lugar??
You are the typical 'over-analyzer'.
Just try to eat normal, there's no need to write everything down.
I really think you are sick.
haha - i think that dude just hit the nail on the head !!
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davie - rhomb..thnx for your help...2nd day in...feeling better........
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WOW....diet is working well....havent missed a meal yet........although sometimes I dont completely finish, but I make up for it as I wake up a few times a night and am so hungrry.....grab something....usually its veggies........
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WOW....diet is working well....havent missed a meal yet........although sometimes I dont completely finish, but I make up for it as I wake up a few times a night and am so hungrry.....grab something....usually its veggies........
Good choice - coz you are really gonna bulk up on veggies!! ::) Man - when are you gonna put the pipe down and actually listen to what people are telling you
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WTF is your deal dude.....it's sometime 3 am......I grab whatever the hell is there but 99% of the time I'm getting in every meal laid out in the plan...yet you still got a bone to pick....last night I grabbed some veggies...yes....and a few scoops of PB......I got this feeling you aren't happy with yourself and or your physique.......I'd hate being chubby too......but we are all different....
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Veggies are good for you Lugar but you won't grow on them. If you're hungry then your body is asking for heartier nourishment. How about buying a few tubs of cottage cheese to keep in there for snacking on in addition to the veggies?
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WTF is your deal dude.....it's sometime 3 am......I grab whatever the hell is there but 99% of the time I'm getting in every meal laid out in the plan...yet you still got a bone to pick....last night I grabbed some veggies...yes....and a few scoops of PB......I got this feeling you aren't happy with yourself and or your physique.......I'd hate being chubby too......but we are all different....
meltdown (again)
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ATTENTION WHORE ALERT
-
???
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Hey lugar, im glad u feel the diet is working, you really want to bge fuelling sum hardcore workouts. So i hope ur making gains in the gym!!
The enxt obvious changes to make are moving from 1 peanut butter sandwhich to 2....1 1/2 cups rice to 2 cups etc.
Little changes are the key,as iv said a little change like adding an oz toa meal, will add up over the space of a week/month etc.
davie
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appreciate the help..3500 aint ez this week, but you want me to just let it fly this weekend, right?
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appreciate the help..3500 aint ez this week, but you want me to just let it fly this weekend, right?
YUp at weekends u should esist the temptation to look at food and mentally count the calories/protein content etc. just chill out, after a long week. have a beer eat whatever u want, knowing that on monday ul b back to eating right and kicking ass in the gym.
davie
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that what you do?? pizza brews feast time??
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that what you do?? pizza brews feast time??
Sure. I'll have a few beers on Friday & Saturday. I'll also be a little loose with my diet. Maybe that means pizza, maybe a bacon cheeseburger, who know? I even workout on Saturdays & Sundays. The key is not to get out of control. A few slices of pizza's fine but not the whole thing. A few beers is ok just not 15.
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Sure. I'll have a few beers on Friday & Saturday. I'll also be a little loose with my diet. Maybe that means pizza, maybe a bacon cheeseburger, who know? I even workout on Saturdays & Sundays. The key is not to get out of control. A few slices of pizza's fine but not the whole thing. A few beers is ok just not 15.
I usually play rugby on saturdays (seasons pretty much dun now tho), so il have good breakfast, not strict just plenty slow acting carbs. il have banna etc b4 game, kick ass on the pitch, then wen im dun we get food after Pprobs only pasta etc, but sometimes its a pie, so what the heck, il have 2. Iv just burned off alot of calories (especially in my position) so il eat that. Couple hours later il be home and pretty much always have pizza on saturdays (convenient), and although i havnt been drinking recently, sometimes il head out with the team and mates and see local bands etc and knock back a few beers.
Sunday il probs have cooked brekkie 3-4 fried eggs, few sausages/bacon (grilled-no need to fry them, thats unneccasaraly unhealthy), glass OJ. And at night i might have roast. So over the hole weekend the total calories etc are higher than normal day, but not hugely so. I dont always eat more, but it isnt clean.
Im not saying stuff urself on pizza, im just saying b human, if ur super strict 7 days a week, weighing/counting everything that passes over ur lips, ul get bored/tired/lathargic, and fed up and ul quit!
KNowing that u have cheat meals/down time etc at wknd to look foreward to will make the week do-able, ul probs enjoy the week more. Ul train harder knowing ur gonna deserve a break from it wen the wknd comes around.
Use the wknd to do stuff with ur mates, go and watch a game in a bar, and u dont have to be the one sipping water, or feeling guilty for having a beer and sum chips, b/c u know uv earned them, and ur gonna earn them again come monday!!
davie
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wHEN i WAS WORKING WITH THAT TRAINER (i MIGHT RING HIM AGAN, I'd love to compete in a few years!!!) he insisted I had 2 cheat meals a week......which meant a hearty big ass dinner, and a big ass desert....something like a pizza, and then stone cold creamry.....He said one time he got a container of choc milk and a box of oreos as his cheat cause it sounded good at 2am.....lol........I should be eating a lot more since I'm on this HRT huh? I'm prob. gonna up my doseage to 300mg a week.........should allow me to eat even more and hold onto my cuts eh?
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wHEN i WAS WORKING WITH THAT TRAINER (i MIGHT RING HIM AGAN, I'd love to compete in a few years!!!) he insisted I had 2 cheat meals a week......which meant a hearty big ass dinner, and a big ass desert....something like a pizza, and then stone cold creamry.....He said one time he got a container of choc milk and a box of oreos as his cheat cause it sounded good at 2am.....lol........I should be eating a lot more since I'm on this HRT huh? I'm prob. gonna up my doseage to 300mg a week.........should allow me to eat even more and hold onto my cuts eh?
I dont really have cheat 'meals' so much as cheat 24 hrs.
Bro ur gonna lose sum cuts, u can and will get them back, but ur not gonna be as cut as u wer. But i think with a barn door back, melon shoulders etc, ul be quite happy.
Just follow what uv been told and uv agreed on, and ul be good. You now have a eating plan in order, after a couple of weeks (probably at least a month), u assess it and make the neccassary changes (u might not have to make any changes). DO it.
Diet AND training is alot simpler than u think.
Im away to throw sum pasta and a couple cans tuna down my throat. No idea how many calories is in that, but i know the protein/carb numbers.
davie
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I usually play rugby on saturdays (seasons pretty much dun now tho), so il have good breakfast, not strict just plenty slow acting carbs. il have banna etc b4 game, kick ass on the pitch, then wen im dun we get food after Pprobs only pasta etc, but sometimes its a pie, so what the heck, il have 2. Iv just burned off alot of calories (especially in my position) so il eat that. Couple hours later il be home and pretty much always have pizza on saturdays (convenient), and although i havnt been drinking recently, sometimes il head out with the team and mates and see local bands etc and knock back a few beers.
Sunday il probs have cooked brekkie 3-4 fried eggs, few sausages/bacon (grilled-no need to fry them, thats unneccasaraly unhealthy), glass OJ. And at night i might have roast. So over the hole weekend the total calories etc are higher than normal day, but not hugely so. I dont always eat more, but it isnt clean.
Im not saying stuff urself on pizza, im just saying b human, if ur super strict 7 days a week, weighing/counting everything that passes over ur lips, ul get bored/tired/lathargic, and fed up and ul quit!
KNowing that u have cheat meals/down time etc at wknd to look foreward to will make the week do-able, ul probs enjoy the week more. Ul train harder knowing ur gonna deserve a break from it wen the wknd comes around.
Use the wknd to do stuff with ur mates, go and watch a game in a bar, and u dont have to be the one sipping water, or feeling guilty for having a beer and sum chips, b/c u know uv earned them, and ur gonna earn them again come monday!!
davie
That's about how my weekends are (except without the rugby). I also love to have a huge breakfast on Saturdays & Sundays. I mean eggs, bacon, pancakes, toast, etc. Sometimes it's the biggest meal of the day.
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Diet AND training is alot simpler than u think.
Amen.
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I dont really have cheat 'meals' so much as cheat 24 hrs.
Bro ur gonna lose sum cuts, u can and will get them back, but ur not gonna be as cut as u wer. But i think with a barn door back, melon shoulders etc, ul be quite happy.
Just follow what uv been told and uv agreed on, and ul be good. You now have a eating plan in order, after a couple of weeks (probably at least a month), u assess it and make the neccassary changes (u might not have to make any changes). DO it.
Diet AND training is alot simpler than u think.
Im away to throw sum pasta and a couple cans tuna down my throat. No idea how many calories is in that, but i know the protein/carb numbers.
davie
what do u shhotfor pro/carb wise? fats too.........
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what do u shhotfor pro/carb wise? fats too.........
Don't worry so much about his diet. Worry about yours. Figure out what will work for you by tweaking your current diet. Try cutting out or adding things (i.e. fats, carbs, protein).
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Rim, your patience is admirable.
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i wanna cheat tonight;.........just dont know with what
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i wanna cheat tonight;.........just dont know with what
I had cereal then cooked brekkie this morning, 3 fried eggs, 4 bits bacon, 3 bits toast, mushrooms.
had pizza this savvo (shared with my dad) while watching the rugby.
Having 2 (maybe 3) beers tonight, and about to eat chilli con carne. (not really a cheat meal, but im just telling u what im having).
Throw in a bacon sanny and sum bickies (to dunk in my cup of T lol), and thats about my day. Not actually that much food, just also not very good for u.
davie
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Rim, your patience is admirable.
I try.
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mybe tomrrw ill get in some ww pasta n desert
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Ive been weighing myself once a week in he am on sundays just to see how I need to manipulate my diet in order to gain 1-2lbs cleanly a week....yeserday morning I was 161, week before I was 164....weird since I increased my cals on what, Tusday? Had a huge bowl of pasta (ww ) laast night with some shrimp so I'm sre Im back up. That was my only really diffrent meal. I think my post workout meals ened some work....I am finding myself waking up at midnight and 2 am starving...b.een haing veggies and cottge chese, but thinking I am waking up bloated because of all the veggies. Supring that I eat that cause Im usually out of it and I got fig newtons, milk, pb, protein bars all in my frige...thank god I dont go after that stuff. If it bad to eat so late? I mean I have a huge casein and skim shake with about 10 almonds and some veggies on my pillow right as I crash ayet I am still waking up starving......even without cadio.....do I ened to up my cals? Adjust? Or hold off another week? Remember, 300mg test a week...holding water, but maybe I eed more food to make it worth while. No cardio, just 6x a week training.....3 heay 3 light......here she is in concrete:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00
45.00 71.00 21.00 803.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00
32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00
17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
239.95 288.00 97.88 - 3,175.50
abs are fading...still see top four in the am flexed hard........sorta sucks since I am not gettingmuch stronger and wweight is moving....if I am going to lose my abs, Id rather do so gorgoing myelf on good foods.....and/or get stronger.....is it true, the more you weigh, the stronger you;ll get....esp. in my case with muscle memory.?
Is it true that you can eat more on test without fear on fat storage? It's got to help, right?
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Up your carbs!! Especially in meal befroe workout+fast acting carbs straight after workout (would get those from a weight gainer).
You want to be making progress in the gym!!If not somethings wrong.
ALso if ur gonna be having beers ect on sat night dont weight urself on sunday mornings,ur sytem may b dehydrated. weigh urself on a monday morning every 3rd week.
No need to do it more.
davie
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ive had 2 drinks 1 2 years.......lol....notr my thing,,,,,,,,,,,heres what i got today........also, work has been slow so I've been getting my first 3 meals in with the last around 130pm then raining thena pw meal hen prebed....so I'm missing that prewo shake listed above......prolem?
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Just keep at it, make sure u get in all ur meals, and if ur hungry in between then have things like almonds etc. But get all ur meals down u, and in between them eat ur almonds.
keep carbs up b4 and straight after workout!! U want weights to be going up in the gym!!
davie
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See so his is what my TURE diet has been wihout the 2 feedings of veggies and cottage cheese in the middle of the night:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00
45.00 71.00 21.00 803.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
3/4 CUP brown rice 1.50 34.50 1.50 247.50
58.50 34.50 8.25 562.50
1230
5oz chicken 33.75 - 3.13 162.50
0.75 oats 7.50 40.50 4.50 225.00
41.25 40.50 7.63 387.50
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00
17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
203.95 228.00 76.88 - 2,668.00
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Lugar, I'm so bogged down in all your posts so I'm a lot confused. What are your goals? Is it to gain weight? If so how much? etc.
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cmon bro......rough weekend??? im 6'2 165....u tell me...........my goal is to compete in two yrs.....you tell me what i need to do...
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What weight do you want to compete at? I'd say for two years from now maybe about 200lbs would be a good weight for you. But it's going to take a lot of work & patience.
Also I agree with davie about weighing yourself less frequently - this way you'll notice the progress easier.
Weekend...a little rough but nothing unmanageable but Monday's not looking any better but that's mainly because of work.
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I figure I need to get to 220 minimum before I look at a cut.....that's 50lbs.....that will be hell........it's been hell trying to get to 170, but I figured once I get there, the rest should be easy......I'm just wondering if I need to increase cals...once a week weighing isnt bad........hell I used to do it daily.....
I was always told 1-2lbs a week is what my goal should be..Hell, if I didnt weigh myself I wouldnt have known I was down 2 lbs and needed to boost the cals.......my weekend sucked....
It went to fast #1, and number 2, I hardly had a friggn cheat meal....I actually probable ate less, except I had a small plate of pasta last night with gma......sucked.......AN D I did am cardio both days for a mere half hour.....my goal was 2 x a week, but I may need to nix that.
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thanks rim.....I'm currently on 300mgs (i bumped my hrt from 150 three weeks ago) but will ramp to 600 here shortly.....maybe April 1.....I just need a solid 10lbs before I start so I dont waste it....I'm also training too much but I cant help it.....I sit and rest all day in an office (CPA) so I need the release....6x a week even on gear is a little too much........but I dont wanna do cardio.........and golf season aint here.....lol
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Trust me on the EQ. It'll make you eat & put weight on ya.
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I dont want to waste the gear until I know my diet and training is in order...with work being slow, I'm getrting out and missing a few meals.....this is what it's been
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB (sometimes) 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00
45.00 71.00 21.00 803.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 brown rice 2.00 45.00 2.00 250.00
59.00 45.00 8.75 565.00
130
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
4OZ CHX 8.00 6.00 16.00 210.00
8.00 0 6.00 16.00 0 210.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
217.75 212.00 94.88 #REF! 2,445.50
this is what it's suppose to be.......what the FUCK do I do????/
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00
45.00 71.00 21.00 803.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00
32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00
17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
239.95 288.00 97.88 - 3,175.50
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Stopmposting egg whites, post whole eggs. And mate u dont have to post all the protein/carbs etc for every meal, just post what ur eating
eggs
peanut butter
etc etc like that, and we can pretty much tell from that alone what the protein carbs are.
It just gets a bit of a hassle reading through all the numbers.
Oh and ur way over thinking everything!!!!
davie
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ALSO, u know id happily try help, as will rim. just eat what uv been told to eat and have agreed on. If ur just sitting around all day u have no excuse for missing meals.
Just eat every 2 hours, dont ever go hungry, eat everything on ur diet plan, and if needed increase numbers of everyhting in every meal+add meals, its that smple. Keep eating (and increasing quantity of meals+numbers) until u add weight.
davie
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so what I have going right now is ok....I dont miss meals....just getting to train an hour or sour earlier, so I miss that mm shake meal.......should I add it at midnight? I'm usuall starving all night......after my pw meal of toast and tuna, veggies.......I eat again at 9pm and then again at midnight......usually its cottage cheese and veggies cause I'm too tire to see, should I add in another shake?? I dont wanna lose my cuts bro....I've lost them alreay, but still have a 4 pack in the am......dont wanna totally smooth out, you know....skinny fat.......plus, my strength sucks....I mean last month I was benching 135 and now I'm up to 185 for 3......better, but not the 300lbs i WS USED TO.......
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If you're starving all night try having something with some fiber & a little hat near bedtime. That has always seemed to help me.
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Thats good your getting the weight up in the gym, like i said make sure u have good amount of carbs in pre-workout meal, so u can fuel a kick ass workout. Then fast acting carbs after workout. Have that mid morning shake, ul need it.
Dont fel u gotta work out 5 times a week, mayb cut back to 3 all out sessions. If u have to workout on other days, do abs on those days, or work on something like ur grip strength. Neither of these things should effect ur gym session, but they will help them!!
davie
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If you're starving all night try having something with some fiber & a little hat near bedtime. That has always seemed to help me.
cmon bro.....in the above diet, you can see I have almonds, veggies and casein before bed.....
DAVIE - good stuff.....I love the gym and would like to do a 5-6 day split, this is doable right? I got back today......you do heav deads every week? I was thinking deads, sr8bar rows, dbell rows......
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Thats good your getting the weight up in the gym, like i said make sure u have good amount of carbs in pre-workout meal, so u can fuel a kick ass workout. Then fast acting carbs after workout. Have that mid morning shake, ul need it.
Dont fel u gotta work out 5 times a week, mayb cut back to 3 all out sessions. If u have to workout on other days, do abs on those days, or work on something like ur grip strength. Neither of these things should effect ur gym session, but they will help them!!
davie
I am having only one shake a day and thats before bed.......I have a whole food meal (usual some sandwhiches) within an hour post training....
I am craving bananas......could I somehow fit them in my diet? Where? I was thinking if I take out of english muffin and use low carb toast, then I could ust have a bananan in my oats.......or what about a few pb and babanana sandwhiches mmmmm.......godsend....y o have them......I just dont want to mess with my diet plus, you know, I dont wanna lose the cuts.....
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I am having only one shake a day and thats before bed.......I have a whole food meal (usual some sandwhiches) within an hour post training....
I am craving bananas......could I somehow fit them in my diet? Where? I was thinking if I take out of english muffin and use low carb toast, then I could ust have a bananan in my oats.......or what about a few pb and babanana sandwhiches mmmmm.......godsend....y o have them......I just dont want to mess with my diet plus, you know, I dont wanna lose the cuts.....
Im telling u its pretty much impossible to put on muscle without putting on sum fat, the soner u xcept that the sooner ul grow!!
Dont drop any carbs,add teh bannan aswell, im about to have one after one of my meals. Great energy givers.
I follow DC style training at the mo, and do deads once every 2 weeks.
£-4 day split is gonna b enough for u, do sum light interval work/abs/grip work (invest in captain of crush grippers)/stretching etc on other days, ul probs find they all help ur gym days alot and make ur sessions betetr+all ur calories can be used better on those 3-4 intense gym days.
davie
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Will you give me an example of your DC style training....i.e. back day....this is what I have been doing....if I start DC, do I need a spot everyday, sometimes difficult....
Also, will you finagle my diet one last time and add in what you think I need....I'd love to have a banana or two or three...esp. in a sandwhich....pw and first meal???? I think I may need to drop the muffin or switch to low carb....my first meal has 70g of carbs already..........
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TUESDAY Februrary 27 2007
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
T-BAR 2+30x10 250x10 2+50x4 2+30x10 2+10
DEADS 0x8 135x5 255x5 285x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
Dbell row (high) bench 70x8 80x8 90x4 70x5
Wide pulls 110x12 120x10 120x10 130x8
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TUESDAY Februrary 27 2007
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
T-BAR 2+30x10 250x10 2+50x4 2+30x10 2+10
DEADS 0x8 135x5 255x5 285x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
Dbell row (high) bench 70x8 80x8 90x4 70x5
Wide pulls 110x12 120x10 120x10 130x8
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LUGAR SEEK PROFESSIONAL HELP
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Im telling u its pretty much impossible to put on muscle without putting on sum fat, the soner u xcept that the sooner ul grow!!
Dont drop any carbs,add teh bannan aswell, im about to have one after one of my meals. Great energy givers.
I follow DC style training at the mo, and do deads once every 2 weeks.
£-4 day split is gonna b enough for u, do sum light interval work/abs/grip work (invest in captain of crush grippers)/stretching etc on other days, ul probs find they all help ur gym days alot and make ur sessions betetr+all ur calories can be used better on those 3-4 intense gym days.
davie
I dont know how many times and in how many threads i have to say this - STOP WASTING YOUR TIME GIVING THIS GUY ADVICE!! He just doesnt listen - no offence to him i dont even know the dude - but he will not listen - he just seems one of these people that just worry about waht they are going to worry about next !!
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How have I not listened? By ramping my cals from 2500 to 3200? From incorporating more fats? From eating more often? I've done it all bro.....at leas I am making every effort...........
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Your still eating egg whites homey !!?? And are still far too clean - it as obvious by the fact that u arnt making the gains you want - it aint rocket science - people try and make it far too complicated - you obviously have a fast metabolism and a hard gainer - so you have to go a bit dirtier - if you havent got that metabolism your diet would be fine
8am - 4 bacon, 4 eggs, 2 wholemeal toast
11am - subway foot long and pint of milk
2pm - steak and baked potatoes (atleast 500g steak and atleast 2 good size potatoes)
5pm - very large chicken and pasta dish (like 1000 calories worth atleast
8pm - tuna sandwich, pint of milk, chocolate
11pm - if still up and still hungry (which i normally am as have been smoking :D - have wot you like - nuts, cheese on toast, whatever)
Once you hit 190 or 200 or wotever your goal is then you can worry about getting your abs back - you CAN NOT GAIN without puttin on some fat - unless you are proper geared up.
Than
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my metabolism isnt that good...trust me...although 300mg help.....tell me how your diet you posted is any different than mine.....mine prob has more cals, just less dirties...bu I'll do it if you think I should......I train at 230.......so I need 3 meals pre and 3 post..........
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my metabolism isnt that good...trust me...although 300mg help.....tell me how your diet you posted is any different than mine.....mine prob has more cals, just less dirties...bu I'll do it if you think I should......I train at 230.......so I need 3 meals pre and 3 post..........
stop analysing !! Ok - i will make it simpler - eat whatever the f ck you like until you hit 200lb - that clear enough ?? ;)
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so here are my goals and plan of attack for today bro...........
WARMUP WARMUP WARMUP SET 1 SET 2
str8 rows x12 x10 x8 x8 x8
DEADS 0x8 135x5 255x5 285x4
265x5 ---goal 290x4 <----goal
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same
Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5 <---goals
Wide pulls 110x12 120x10 120x10 130x8
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well, it's 600 just got back..killed all the lifts....5lbs this week again....when is it gonna hault? Not it's 6pm and I crash about 9.......I had my bcaas, a shot of cyp and low carb bread totaast tuna sandwhich ad large salad..........one more meal left?
casein shake?
with egg whites
8-10 almonds
homemade cupcake with ff cream cheese and splenda////////
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I am having a problem.......My first meal I am getting in at 730, same with 10oo meal and 130....then due to work, I am able to train right after and dont get done until 430. SO 3 meals pretraining.
Then I have my bcaas, shower and get back to the office. There I have two pieces of ww toast, a can of tuna, and a nice size salad. SO I'm getting my veggies and protein in. THEN..........I have time for another meal which is
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
and then I crash immidiately afterwards....obviously short on cals, I wake up at midnight starving so I usually ave a little cc and some veggie.......assuming not enough cals??? Im thinkin Im short about 600-800 cals.....do I increase my 1st meal? Toss in a banana and some peanut butter????
diet is:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00
45.00 71.00 21.00 803.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00
32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00
17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
239.95 288.00 97.88 - 3,175.50
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what you have to do is be more obsessive than everything will fall into place
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what you have to do is be more obsessive than everything will fall into place
Haahaha. Why on earth are you eating low carb bread!!?? ::) You mention all this sh it about not getting enough cals and cant put on weight then eat low carb bread?? Dude - sort yerself out !!
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Lugar mate, i like ur commitment bro i seriously do, but please dont post ur diet again.
dont eat almonds as part of a meal, eat then inbetween ur meals as a wee snack!!
dont eat low carb anything. Dont miss meals, have one about 45mins-1hour b4 working out for energy in gym. Hows the sessions going (improving/staying the same/getting weaker)?
And im soz bro but if i read 'egg whites' again instead of just 'EGGS' i quit.
Egg yolks will giv u another cuople grams protein carbs and fats. U can switch to egg whites wen u cut.
davie
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the low carb bread was a switch to add the bananan...100 carbs in meal #1 is too much for my size....
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wrong wrong wrong. If you aint growing, then you need the banana AND the bread !!
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its a lot to digest = fat
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What the hell are you eating lo carb bread for? There's no point - just get whole wheat or something along those lines. I agree with davie - don't get low carb anything.
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right - i give up - no seriously this time !! :-\
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What the hell are you eating lo carb bread for? There's no point - just get whole wheat or something along those lines. I agree with davie - don't get low carb anything.
i havent bought the low carb bread...sorry...just an idea.....I wanted to add in a banana but didnt know how to fit it in with 75g of carbs already in meal#1......
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i havent bought the low carb bread...sorry...just an idea.....I wanted to add in a banana but didnt know how to fit it in with 75g of carbs already in meal#1......
Ok good because it's a waste of money. I usually eat a bread called "Flax & Fiber". It's great stuff.
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OK...LAST TIME.....gimme the ok and I'll hit this without hesititation for 2 months str8 no exceptions......be honest with me.....too many cals to stay lean, wrong food choices....? Be honest....and I'm done PROMSE!
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
1 banana 1.50 30.00 1.40 125.00
2 pcs toast or englis muffin 4.00 21.00 3.00 85.00
34.50 79.00 8.40 665.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1pm
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
TRAIN 3PMS
SIP ON GATORADE 16OZ WIT BCAAS - 55.00 - #REF! 200.00
600ISH
2 PCS TOAST 3.00 30.00 3.00 175.00
SALAD 2.00 30.00 3.00 200.00
can on tuna 43.00 - 2.00 280.00
45.00 0 30.00 5.00 0 480.00
7PM
2 TB PB 9.20 60.00 4.00 320.00
2PCS TOAST 3.00 30.00 3.00 175.00
1 banana 1.50 30.00 1.40 125.00
13.70 120.00 - 8.40 - 620.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
238.95 - 423.00 60.68 3,457.50
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OK...LAST TIME.....gimme the ok and I'll hit this without hesititation for 2 months str8 no exceptions......be honest with me.....too many cals to stay lean, wrong food choices....? Be honest....and I'm done PROMSE!
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
1 banana 1.50 30.00 1.40 125.00
2 pcs toast or englis muffin 4.00 21.00 3.00 85.00
34.50 79.00 8.40 665.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1pm
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
TRAIN 3PMS
SIP ON GATORADE 16OZ WIT BCAAS - 55.00 - #REF! 200.00
600ISH
2 PCS TOAST 3.00 30.00 3.00 175.00
SALAD 2.00 30.00 3.00 200.00
can on tuna 43.00 - 2.00 280.00
45.00 0 30.00 5.00 0 480.00
7PM
2 TB PB 9.20 60.00 4.00 320.00
2PCS TOAST 3.00 30.00 3.00 175.00
1 banana 1.50 30.00 1.40 125.00
13.70 120.00 - 8.40 - 620.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
238.95 - 423.00 60.68 3,457.50
still far too clean, but im not wasting my breath again
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how about we change two meals to your liking and I promise to follow for 8 weeks....2 meals....your choice...then will you helpme? Cals are ok? I was worried about the bread and bananas and 3500 for my size .........i wanna keep an ab outline....thats not too much to ask.........
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I read 'egg whites' in stead of 'eggs' again+i read almonds as part of meal (should be used inbetween meals to fight anyhunger.
Iv seriouslty tried mate, sed there was no need to post ur diet again, we all know it. +i sed not to have just egg whites.+i sed dont have almonds as part of a meal, have them with u to snack on inbetween ur meals if u ever feel hungry. iv been ignored again.
im out.
davie
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no way brutha.....It was meant to say 3 eggs.......and the almonds at night are my fat source, sort of like 2 tb of pb......nothing wrong with that you know it.....I have made some huge improvememtns thanks to you and 210 and rim......cmon man........only quest left was the banana and bread.....and I'm done and we can lock this post
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Have it, if u want a bannana sandwhich have it, or have the bannana by itself. either way doesnt matter.
davie
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ok...you ever do it? Do you use bananas and bread as carb sources???
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I have made some huge improvememtns
What improvements have you made? What does the scale say today?
Lugar, you have been here asking the same questions and posting the same diet (foods) for 10 months!
It's become quite tiresome....... :-\
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im following davie...I have added 1k, to my diet, nixed cardio, eggs in the am...etc...scakle says 170 even today in pm without any cardio on 3500 cals....I have two concerns well three...overall cals are too high (i sit all day) bananas are junk>>> and toast in 1st meal and post workout....junk?
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ok...you ever do it? Do you use bananas and bread as carb sources???
Yes I love bananas & bread.
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im following davie...I have added 1k, to my diet, nixed cardio, eggs in the am...etc...scakle says 170 even today in pm without any cardio on 3500 cals....I have two concerns well three...overall cals are too high (i sit all day) bananas are junk>>> and toast in 1st meal and post workout....junk?
Lugar, you are making things way to complicated. For the last time - DO WHAT WORKS FOR YOU (yes, I'm yelling at the computer ;D ). Remember: KISS (KEEP IT SIMPLE STUPID).
Dieting doesn't have to be as complex as you're making it.
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ok I just know 1 little change ie adding fruit chnges some physiques big time I just want to hold on to my ab definition as much as possible. just assure me that with the cals I am going to be solid. the banana n the bread will keep me ean n allow me to put on lean mass. then with winny eq tren cardio n lowerr cals ill be better thsn before n on stage in s few yrs even at 30 yrs old.....i sit all day which is also why I'm a tad worried. bless the diet stick by me and I won't say another word for 2 mnths promise. this 300mg test I don't want to waste by shorting cals. ill be solid right? skinny fat aint my style I'd rather be a twig lol. thnx boys blessed?
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Haahaha. Why on earth are you eating low carb bread!!?? ::) You mention all this sh it about not getting enough cals and cant put on weight then eat low carb bread?? Dude - sort yerself out !!
exactly this guy is a moron.....
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I just want to hold on to my ab definition as much as possible.
FACE IT! IT AINT GONNA HAPPEN! GET OVER IT or SHUT UP.
You don't have abs to lose, so quit worrying about it.
These are abs.
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This is emaciation
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ok I just know 1 little change ie adding fruit chnges some physiques big time I just want to hold on to my ab definition as much as possible. just assure me that with the cals I am going to be solid. the banana n the bread will keep me ean n allow me to put on lean mass. then with winny eq tren cardio n lowerr cals ill be better thsn before n on stage in s few yrs even at 30 yrs old.....i sit all day which is also why I'm a tad worried. bless the diet stick by me and I won't say another word for 2 mnths promise. this 300mg test I don't want to waste by shorting cals. ill be solid right? skinny fat aint my style I'd rather be a twig lol. thnx boys blessed?
DUDE....stop saying 'I won't say another word for 2 mnths promise,' b/c the next day ur asking more questions again.
u sed u wer 164, and now ur 170??
In that case by my calculations uv put on weight,aslong as the weights are going up in the gym aswell, dont moan. just eat lift, eat rest....then repeat.
davie
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low csrb bread? yeah after a 90 carb meal.......im proving u haters wrong lovr thst..........up 3 lbs llets keep ir going....davie spent too much time.......i got him to represent.....pm me davie
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low csrb bread? yeah after a 90 carb meal.......im proving u haters wrong lovr thst..........up 3 lbs llets keep ir going....davie spent too much time.......i got him to represent.....pm me davie
about what mate?
i think u get the jist of it now, if ur up 3 lbs then good....even if it was 3lbs a month thats ok, that added up over the year is alot of weight.
davie
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I'm up 3lbs from the start of the week...I was 164, and now it's 167//the 170 was evening weight, so it was mostly water and food...true weight is 164 and prb. 10%...
I got the gist....bout to have my eggs n oats n english muffin......this dude said bananas and bread wee two of the worst foods unless its postowrkout....I want bread and tst in my first meal AND psot workout like the diet statess...same with the banana,,,,,,you;d do both, right? Goal is to stay lean as possible, why would I have to nix thse foods?????? Christ, it's not mcdonalds!
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I'm up 3lbs from the start of the week...I was 164, and now it's 167//the 170 was evening weight, so it was mostly water and food...true weight is 164 and prb. 10%...
I got the gist....bout to have my eggs n oats n english muffin......this dude said bananas and bread wee two of the worst foods unless its postowrkout....I want bread and tst in my first meal AND psot workout like the diet statess...same with the banana,,,,,,you;d do both, right? Goal is to stay lean as possible, why would I have to nix thse foods?????? Christ, it's not mcdonalds!
Bro have them at both times if u really want.
Good ur up in weight, dont weigh urself every week, no need.
davie
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I wont weight myself...mybe once every 2 weeks.....mirror speaks volume....why do some say to nix bred and bananas? You eat em and stay ripped, right?
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You eat em and stay ripped, right?
Come on mate, ur on a bulk diet. this question isnt importnat.
I dont eat a sandwhich and think, 'im gonna stay ripped if i eat this right'
ur gaining, be happy.
davie
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thnk for the blessing...done.
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So we can officially lock up this thread?!
glad ur happy, let us know in a month or so how its going!
davie
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So we can officially lock up this thread?!
glad ur happy, let us know in a month or so how its going!
davie
hahaha, he'll post another question in 10 minutes.
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you are a true prick..........
Davey, 210 and Rim thnx bros..........
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LAST POST.....just an idea what I had today........right track? First off, this was my routine I just got back from:
Todays improvements from Monday are in red
new chest routine formula mon and thursday program. flat based on 5x5 pyramid.........
INCLINE Dbell
55x12 60x12
65X8
655X8 70x8
75X6 --> solo, Monday had spot DROP
65x8 65x9 55X10 60x10
FLAT BARBELL (startHERE)
0X15
95x5
105x5 115x5
125x5 135x5
140x5 145x5
160x5 165x5
175x4-5 185 x 4 barely a tap on 5th
PECK DECKS
120x12 135 12
135x10 135+ 10 135x10 135+ 10
135+x9 150 9
120+x5 135+ 4
105+x6 120+ 4
INCLINE FLY
30X10 35x12 10 35X10 40x12 10
40X10 45x10 10
45X10 50x10 10
DECLINE BURNOUT
155X10 160x10 10
165X8 170x8 8
175X6 180x5 6
Seated Angled Calf-raise:
45+10x10
45x20x10
45x20+25x5
45+10x10, 45x5
Standing Calf-raise:
180x10 200 280x10 300
360x5 stack 280x5 300
180x10 200
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730
1/2 CUP OATS
2 EGG
1 cup egg whites
1 banana
1 pcs toast and 1/2 english muffin w/ cream cheese (ff)
10
3oz Flank Steak
3oz chciken
green beans
3/4 cup brown rice
1pm
6oz chicken
3/4 cup oats
train at 3pm
bcaas
545
2 pcs toast
1 cup egg whites
large salad
veggies
630
whole wheat bagel
2 tb pb
large banana
8pm ??????
930pm????
Midnight????
just a start for today
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Pretty solid day food wise yesterday and a nice chest session....I read last night about the keys to gaining mass from the new MD (I know, It was prebed) and it gave this recipe for a shake....
olive oil
whey
pb
honey
Said it was about 1700 and to drink this 3x a day on top of 3 meals....each shake is suppose to be 1700 clean cals.....christ!
I am loving the eggs in my first meal....thanks Davie. Today it was a tb of pb.....2 full eggs, 1 cup egg whites (keep the protein up) 1/2 cup oats........large banana, and a exekiel eenglish muffin with ff cream cheese....all at 830am...next meal is my FLANK!!! and brown rice.........eating is starting to get fun, wonder if I should go out and get some wings tonight....
As for training....it's my 2nd delt day....usually do more of a power routine the 2nd day with hang cleans and high rows.......
What about 10 sets of 10 reps with eavh of the big lifts
10 of 10
Hang Clean
Deadlift
Bench
even though I benched yesterday, would this be a problem?
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Yeh dont do it.
Keep at what uv got, after a while on ur diet and wen u start to stall on weights, then change things. not until then.
Unless ur getting bored, but that shouldnt be for at least a month.
davie
ps if u wanna go out for wings instead then do it.
davie
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I am keeping to the program, but want to incorporate an aux day...I used to train delts 2x a week, but it's too much on my delts........thinking of just using the big lifts one day.....5 sets of 6 at maybe 60-75% of max?
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Be careful training delts twice a week - I did that here & there & always ended up really sore. Also keep in mind that delts get a lot of indirect work when doing chest & back. I probably only do two exercises for delts during the week but that's just me.
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EXACTLY why I want to switch up my 2nd delt day for an aux day.....not full blast power rotuine, by get some good mass movements in...
DEADS 225x6x5
SPEED BENCH 135X8X3
HANG CLEAN 95X6X5
BN PUSH PRESS 85X6X5
STR8 ROWS 135X8X3
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2 meals down....going well.....I just want to get my routine down for today.......I don't want to do a full delt routine again......does the above look solid? What would you guys change add?
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A true "clean" bulk seems tough. You're going against what most people do to lose weight (eating clean). The best thing is to avoid sugars. Eat plenty of meat, bread and such but nothing too processed. Carbs will help put on the weight ( you know that ) but the extra protein will help with the muscle.
Keep it up.
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CLEAN will be the easy part.....quanity of food will not kill me but make me STRONGER!!!
3 meals down.....time to go train in an hour then feast the rest of the night.....thinking I might start needing a pw shake as I'm usually not eating until an hour post......sip on bcaass the entire time, but I may see beter gains with a shake........we'll see........so many dont do it, but I'm pretty sure they can eat immidately post......
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how fadt will my abs come back when I'm done? just curious.......these two post wo steak n cheese subs will fade em out big time 168 after my gym session good aux day to shake thinhs up bench deadlft clean bn press n row today all f sets of 6. deads were 225 x 6x5 but raw first time no wraps that's a bitch 95x6x5 hang clean had to use wraps weak I know but hope eith bodywright increase so will strength......
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webt to do my am caedio i.e 1 o 2 a week n my bot i.e trsiner wouldn't let me on the fing treadnillbbso I had to leave lol sux
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how fadt will my abs come back when I'm done? just curious......
It would depend on how much fat you gain & how you diet down. Could be months or it could be weeks. Also remember that water retention can hide your abs too.
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Remember what we sed about weighting urself too much, mayb ur wweight wont change form day to day as much as u want, but over week month year it will. so dont get disheartened. weight urself monday morning each week at the most.
if u wanna have other workout day, u could just do speed/power moves, that will hit most body parts to sum extent
e.g. db snatches (one side at a time), hang cleans,cleans, speed one and a half squats (go all the way down, cum 1/2 way back up go back down again, then cum all the way up=1 rep-killer).
Maybe as a change.
Nothing to taxing, but these movements incorporate pretty much the hole body and get the hole body in motion with every rep, so they will act as a good anearobic and a good aerobic/cardio exercise!!
davie
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how much cardio should I be doing.,....was suppose to do 30 minutes this morning (i only do it sats and sunday) but my boy/trainer wouldnt let me on the fing treadmill so I had to leave....pissed...as my abs are gone....
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how much cardio should I be doing.,....was suppose to do 30 minutes this morning (i only do it sats and sunday) but my boy/trainer wouldnt let me on the fing treadmill so I had to leave....pissed...as my abs are gone....
I know you struggle with not doing cardio everyday. Why don't you try doing 15 minutes after each session (medium intensity).
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I feel like a sloppy fuck.......I should have done it huh, do most? Can I stay lean and keep my rippness just by training hard? I cant do it post, as I am way to whipped post workout.......gimme your thoughts.....when should I start this cycle too? Diet is in line, training is intense, my trainer wants me doing ZERO cardio, but we'll see.........should I up the dosage today?
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Where am I 10% and fading?
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Where am I 10% and fading?
Once again ::) if you believe that depicts 10% you're delusional.
AND also ONCE AGAIN
I see absolutely no pattern of progress here.
I am currently recovering from a semi-aneroxic state. Actually, coined exercise nervousa where I couldnt go a day without some sort of activity. This coupled with what I thought was a good diet of 6-7 meals a day, leaving me stuffed, but extremely calorically insufficient. Cardio was up to 45 mins in the am before breakfast and then train for an hour in the pm.....I have since seeked therapy, revamped my routine and designed a new diet. WOndering if you could hep me out: Have alook: 6'2, 160 at 7-8% bf
Monday, July 17, 2006
Here's what I got:
530am - Height 6'2. Weight 160lbs, 7-8%bf
my abs are already starting to blurr and I am only 165lbs at 6'2....
I hell I'm 6'1 and about 165....wet......but 7-8% bf....
Seriously. I eat close to 3500 cals at 155-160ish. I'm 6'2,
I am 160ls at 6'2......8-9%bf....and have always been scred to lose my abs....fuck it now, I'll get em back!
stats 6'2, 160lbs, 10% bf lean mass attempt without cardio
6'2 with a large frame I should be 250 and I'm about 160 with sub 9%........
Ive been weighing myself once a week in he am on sundays just to see how I need to manipulate my diet in order to gain 1-2lbs cleanly a week....yeserday morning I was 161, week before I was 164...
.first time on a real bulk for me.....hoping hrt is gonna keep me lean at 6'2 165 n prob 8 %......i better get every morsel of 4k down.....think I need to get a lil dirty? u?
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Dude form the pics uv got along ways to go b4 those abs are gone+i can clearly see ur ribs, so ur pretty thin.
Dont do cardio OR do it twice a week for week 1 then no cardio on week 2 and so on.
davie
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tis why Im following your lead and slamming the 3600 cals.....that should do it...I think before I was around 2800......cardio ws 30 post wo yesterday and was suppose me be today....skip it and wait til next saturday? that your advice? 169 today..........something is working!
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davie can I start a log for traing n eating somewhere? would like your advice to keep me on track.....just cranked legs. subway now but I would love a few banaanas n chunky pb sandwhiches n a loaded pizza later......damn but the abs would be gone........
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davie can I start a log for traing n eating somewhere? would like your advice to keep me on track.....just cranked legs. subway now but I would love a few banaanas n chunky pb sandwhiches n a loaded pizza later......damn but the abs would be gone........
Mate there is a training log section in the 'training' page, post one if u want.
Its good to see someone that was v picky now starting to want food, and not just clean foods, but all food types.
Keep going.
davie
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just support me aka trainer n ill get there
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meals are all packed for tomrorrw
let's ssrt with
.5 cups oosts
2 pcs low csrb bread
1tb of pb
1 cup egg
1 lrge banana
green tea
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Try supplementing with a bit of olive oil and flax seed oil to your daily intake, you could use the healthy fats.
Do three table spoons of olive oil, and one table spoon of flax seed oil.
Spread these out throughout the day, as you wish.
-Hedge
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way ahead of ya 2 1700 shakes oil anpb eggs whey prebed muscle milk at 2 an nother shake on way to work u lose my abs I m coming after u. 169 155 last fri......half cc cyp tdy
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not hungry at all today.......3500 cals is killing me softly.........think I should do 2-3 shakes?
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http://www.getbig.com/boards/index.php?topic=135530.0
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weight is moving!!! Strength is coming slow......I want to jump on a cycle and double my cals soooooo badly........wondering if I may need to increase cals....I know I need one thing, either a pw shake, or a wake up shake....missing those two meals........i dont eat until 75 minutes posst training (I do consume bcaas) and I dont eat in the am until 90 minutes after I wake.....wondering if it's damaging......