I am STRUGGLING

[Hedgehog]

oh i know that but the ratio seems like it's way way higher for carbs... from what he's saying.

Let's say you gotta eat 3000 calories. If you have 300g protein, 225 carbs, and 100 fat that seems right to me.

I suggest you read a book on sports nutrition mate.

Try Ron Maughan's.

I recommend a carb/fat/protein ratio of around 55/25/20. And that is pretty high in protein too.

Usually the protein recommendation is between 10-15%.

Not hating, just stating facts.

For Lugar: If you want, try it exactly like I suggested for two weeks, then evaluate how you feel and what you look like after that period.

Then decide where to go next, perhaps you want to go back to your old diet, perhaps try something else. Perhaps stick with this.

YIP
Zack

[gibberj2]

facts for who? housewives? you probably think ACE personal trainers know what they're talking about.

[Hedgehog]

facts for who? housewives? you probably think ACE personal trainers know what they're talking about.

No.

Don't make any assumptions.

I gave you a reference, Maughan is very credible.

I used to hooked on the extreme protein craze of bodybuilding until I started to read and educate myself on the topic.

YIP
Zack

[Lugar]

do i need to drop all cardio?  Ive been doing a mild mild incline walk 7x a week for 20mins before breakfast....I just feel like I am dying.....am I overtrained going 2x a day most days? 

[gibberj2]

http://www.t-nation.com/readTopic.do?id=459271

[Hedgehog]

do i need to drop all cardio?  Ive been doing a mild mild incline walk 7x a week for 20mins before breakfast....I just feel like I am dying.....am I overtrained going 2x a day most days? 

I think you should keep that.

Didn't you read my suggestion?

Keep everything as it is, except from the PW shake.

Then evaluate after two weeks.

YIP
Zack

[Lugar]

MY TRAINING IS suffering cause im so fatigued...........i feel like 3 years on contest-prep........

[Hedgehog]

MY TRAINING IS suffering cause im so fatigued...........i feel like 3 years on contest-prep........

For fcuks sake...

Try some change.

If you want to change your training to something different, try the Max-OT during these two weeks.

There is a link on the training board.

Follow it to the letter.

Take ONE 30 minute brisk walk during the weekend to help recovery, on either sat or sun.

Report back in two weeks.

OK?

YIP
Zack

[Lugar]

how do YOU train?  SPlit?  Diet?  Just curious.......

[Hedgehog]

how do YOU train?  SPlit?  Diet?  Just curious.......

I train powerlifting.

Three times a week.

Each of the three lifts is trained twice a week.

I train every lift heavy once every third week.

Sometimes low intensity cardio for recovery on nontraining days.

Diet? Complex carbs such as brown rice. Lots of veggies. Some eggs, fruits, chicken, tuna, olive oil, flax seed oil, et al.

Also protein powder as a supplement sometimes.

YIP
Zack

[Lugar]

Mike changed my diet as I was struggling with all the fiber, I feel better, but its only been a day...he also reduced cardio to 2.8mph and 12% 20 mins max........

Also, how much pb would you reccomend prebed? 1-2 teaspoons?

6:30 MEAL 1
2 packets flavored oats (61 carbs)
6 oz turkey
6 egg whites
76.8 62.4 7.4 606

900
8 flank
½ cup brown rice (measured dry)
¾ cup back beans
57.7 63.75 11.3 637


1130
6 oz tuna
8 oz yam
2 tbsp honey
45.6 97.9 2.5 587


130
2 scoop blend
1 apple
50.6 36 6.4 440


330
6 OZ CHICKEN
1 TBSP OLIVE OIL
40.4 0 0 14.8 0 295

TRAIN

630
1.5 cups white rice
2 SCOOPS WHEY
POST SUPPS
58.6 0 73.5 0 7 0 730


800
4 oz all white meat turkey
1 cup pineapple
28.814 19.6 1.2005 196.061


900

cotage cheese, egg white , 2tb pb mixed
53 11 21.5 350

411.51 364.15 72.10 - 3,841.06

[210 and growing]

do i need to drop all cardio?  Ive been doing a mild mild incline walk 7x a week for 20mins before breakfast....I just feel like I am dying.....am I overtrained going 2x a day most days? 

STOP ASKING THE SAME F UCKING QUESTIONS OVER AND OVER YOU HAVE BEEN TOLD AND TOLD AND YOU JUST DONE LISTEN !!!!!

[Lugar]

Easy bro....you don't need to reply.

[drop set]

 anorexia is'nt anything to be ashamed of, there is lots of usefull and supportive advise out there.maybe you could get a hobby like weight training,help you build yourself up a bit.oh an cut out the dessert after all your meals,knuckle sandwiches dont even tatse nice an they make you sick

[Lugar]

oh an cut out the dessert after all your meals,knuckle sandwiches dont even tatse nice an they make you sick???

[drop set]

oh an cut out the dessert after all your meals,knuckle sandwiches dont even tatse nice an they make you sick???

bolemics make themselves sick after each meal,it would appear thats what you do.this site is called get big.not get small till you nearly die then winge your f**kin ass off,ask for advice that is so obvious,dont take itthen winge some more, you nob

[Lugar]

oh I get it.......ummm....ha

I'm doing much better, thanks.......training is going well, just need to work on a good plan and work on taking a day off........

diet is clean and tons of cals........

[UpTheDosage]

If you are taking 125 mg Test a week, you'd be better off taking nothing. All that is going to do is shut down your natural test production.

-Take no test or more test (like 500 or 750 mg)
-Eat whatever you want (McDonalds, pizza, chinese)
-Train simple/intense and short (45 min. to 1 hour)
-4 or 5 days a week max of training

That's honestly all you have to do. It's not rocket science man. You're looking way more into things than you need to.

[Lugar]

250mg........still low, but its what i need to be on an even playn field.......

[Necrosis]

you look sick, as in you are perhas dying. you have no muscle to call your own my friend your forarm appears to be 9 inches at most. get a life and put on some mass, skinny kids have abs too.

[Lugar]

ez bro......jeez

[beatmaster]

man you are shreed as hell, sorry to say this, you gotta eat more proteins and put on some mass

[trulytoned]

-Eat whatever you want (McDonalds, pizza, chinese)
-

I agree with this

[Onegoodwon]

Bro, how do you keep track of the different information you put on various boards. lol

http://www.elitefitness.com/forum/showthread.php?t=501957&page=1&pp=100

[Lugar]

only up 3 lbs after 2 weeks.....something need changed?

7am         PRO      CARB      FAT      
1 packets flavored oats         6.6      30      3      175
.25 cup         3      13.5      0.75      75
6 oz turkey         42      0      1.5      183
6 egg whites         21.6      1.4      0.3      103
         73.2      44.9      5.55      536
9am                           
6OZ FLANK COOKED         42.1      0      10      261
1 cup brown rice         3      46      0.5      210
1/2 cup back beans         11.3      30      0.8      171
         56.4      76      11.3      642
11am                           
6 oz tuna         42.1      0      2      191
8 oz yam         3.5      63.3      0.4      268
1 tbsp honey         0      20      0.1      100
         45.6      83.3      2.5      559
1pm                           
6 OZ CHICKEN         40.4      0      1.3      176
1 TBSP OLIVE OIL         0      0      13.5      119
         40.4      0   0   14.8   0   295
315                           
2 scoop blend         50      6      6      250
1 apple         0.6      30      0.4      120
         50.6      36      6.4      370
TRAIN (445-615)                           
                           
630                           
1 packet oats         6      30      1      175
2 cups cold cereal         5      25      1      225
2 SCOOPS WHEY         50      6      6      250
POST SUPPS         0      0      0      0
         61   0   61   0   8   0   650
                           
800                           
4 oz all white meat turkey         28.014      0      1.0005      122.061
spinach         0.8      10      0.2      60
         28.814      10      1.2005      182.061
                           
900                           
8 to 10 oz. lean red meat         36      0      8.4      230
or                           
1/2 cup dry curd         20      1      2      100
1tb pb         7      6      17      110
1/2 scoop blend         10      3      2      60
1/2 cup egg whites         16      1      0.5      80
         53       11       21.5      350

          392.01        311.20     -       58.15     -       3,464.06

   or with cc prebed       409.01        322.20           71.25     -       3,584.06