What did you eat yesterday?

[webstar]

You do realize food is what keeps you alive there is literally no such thing as bad food

Aren’t you anorexic?

[wes]

August 22 2022

Meal # 1:
1 scoop of whey in water {pre-workout}

Meal # 2:
5 whole eggs over easy
1 bagel with butter spray and SF jelly
Crystal-Lite

Meal # 3:
4 whole eggs over easy
2 baked potatoes
Crystal-Lite

Meal # 4:
24 oz. strawberry/banana yogurt
water

Appetite is a bit better now that my Covid symptoms have subsided......I will generally be eating more than this but it`s still a bit rough,but much better than it was.

[robcguns]

3 tuna sandwiches
4 Atkins shakes
2 pints blueberries
2 apples
2 bananas
50 grapes

[beakdoctor]

August 22 2022

Meal # 1:
1 scoop of whey in water {pre-workout}

Meal # 2:
5 whole eggs over easy
1 bagel with butter spray and SF jelly
Crystal-Lite

Meal # 3:
4 whole eggs over easy
2 baked potatoes
Crystal-Lite

Meal # 4:
24 oz. strawberry/banana yogurt
water

Appetite is a bit better now that my Covid symptoms have subsided......I will generally be eating more than this but it`s still a bit rough,but much better than it was.

Knew you were sidelined for a few days. Didn't know it was covid. Glad you're getting better. Great dedication to your diet and workouts. Good shit Wes.

I've mentioned a few times that I ditched keto and switched to higher carb/ moderate protein/ low fat.  Probably close to 3/2/1 in ratio but haven't recorded it yet to track precise cals/grams of protein. This fall/ winter just want to getbigger while stsying fairly lean. Then lean out in spring.

Yesterday (and pretty much just about everyday looks something like this)

1. Started with- 4 eggs + wheat toast

2. Pre workout- protein powder mixed with oats.

3- post workout- banana + protein shake

4- lunch-  can of tuna and 1/2 cup of rice + apple

5- Dinner: yesterday (being honest here) was neckbones in beans w/spinach. typically its diced chicken and pasta ( olive oil , little parmesan and salt. occasionally ill swap it out for liver and potatoes or rice)

6- Late snack turkey on wheat w mustard.

Normally ill have some greens but didn't yesterday also ill usually have a scoop or two of peanutbutter or a few handfuls of almonds but didn't yesterday.

Right now Im putting on weight and not getting fat so im gonna stick with this for a while.

[wes]

Knew you were sidelined for a few days. Didn't know it was covid. Glad you're getting better. Great dedication to your diet and workouts. Good shit Wes.

I've mentioned a few times that I ditched keto and switched to higher carb/ moderate protein/ low fat.  Probably close to 3/2/1 in ratio but haven't recorded it yet to track precise cals/grams of protein. This fall/ winter just want to getbigger while stsying fairly lean. Then lean out in spring.

Yesterday (and pretty much just about everyday looks something like this)

1. Started with- 4 eggs + wheat toast

2. Pre workout- protein powder mixed with oats.

3- post workout- banana + protein shake

4- lunch-  can of tuna and 1/2 cup of rice + apple

5- Dinner: yesterday (being honest here) was neckbones in beans w/spinach. typically its diced chicken and pasta ( olive oil , little parmesan and salt. occasionally ill swap it out for liver and potatoes)

6- Late snack turkey on wheat w mustard.

Normally ill have some greens but didn't yesterday also ill usually have a scoop or two of peanutbutter or a few handfuls of almonds but didn't yesterday.

Right now Im putting on weight and not getting fat so im gonna stick with this for a while.

Thanks Doc....yes the worst part of the Covid from a training standpoint was how it adversely affected my appetite.

I was buying 6, 32 oz. yogurts at a time and eating about half a quart at two sittings alone with a shake and at least one good solid meal.

The yogurt tastes great,is good for gut health,good protein content, and goes down easy.

Doc here`s what I am planning on doing when the time is right to maintain/build muscle while getting lean........Grape Ape will kill me but take a look at my Carb Cycling article.....can be tweaked for anyone to use and it works great......my ideas have changed a bit over time as this article is older,but it is just a template to be tweaked per each individual:

Carb's... .........And Carb Cycling For Fat Loss
by Tim Wescott

When dieting for a bodybuilding contest, I use an arsenal of weapons to lose unsightly excess body fat. One of the dietary procedures I institute, is to cycle my carbs. Carbohydrates are used as energy by the body, they fuel our workouts, as well as providing ample fuel to be used throughout the course of the day. Ingesting carbs also replenishes our glucose and glycogen stores to prevent fatigue. Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel.

Are Carbs The Evil Enemy ??

Carbs are not the evil villian the media makes them out to be. Improper carb timing can however, cause these carbs to be stored as fat. Carbs are not essential to the body, but they make dieting, and eating in general, a lot easier and more pleasurable... as long as the carbs are from the proper sources. Carbs get a bad rap in the news lately, due to people jumping on the proverbial bandwagon to make a buck off the latest trend in dieting.... low carbs! There are tons of low carb foods hitting the grocery stores daily, everything from bread, to potato chips, can now be found with a low carb label.
A few years back it was all about bashing fats....remember??

What will it be next year....protein? We'll just have to wait and see I guess, but they'll think of something.


Junk Carbs !!

Carbohydrates eaten in excess, or eaten at the wrong times, can help to add adipose tissue to the body, but they are not a bad thing if incorporated into a diet properly. Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on. Never eat carbs late at night, opt for protein instead. Sugar laden junk foods are always bad, and they are comprised mostly of carbs, and fat. In turn, they should have no place in a serious bodybuilders diet. If people eliminated, or cut down on junk food alone, they would lose a lot of weight, and look and feel much better for it. Quitting junk food however, is usually too much to ask for most people. Most junk food is simply calorie dense garbage, totally devoid of any nutrients.

When I devise a diet for a trainee ,the first step I implement is to have them cut back on junk gradually, until it is totally eliminated from the diet, except for the rare occasional treat. Once it's gone from the diet, it's usually not thought about again, except for the occasional craving. Eating junk food is a conditioned thing that can, and should be eliminated. In this article I will outline a plan that still allows you to eat healthy amounts of good carbs, and still lose fat in the process.

As I mentioned earlier, it's not carbs that are the villain, but rather the type of carbs eaten, and the specific times that they are ingested. If you are indulging in junk food on a daily basis, then you will most likely get fatter. Another problem is eating carbs too close to bedtime, when your activity and expenditure of energy is lessened. This is not a mystery, and all that's needed by the person looking to lose body fat is a lifestyle change !! Cut down on eating the crap, and you'll be well on your way to better health, increased energy, and a leaner body.


The Proper Attitude !!

When talking to bodybuilder's and other's, that want to lose fat, or increase muscular definition for competition purposes, I often find a trend in their thinking that they can still eat things in moderate portions that are usually considered taboo, while on most diets. Terms like "re-feed","cheat meal,"and "cheat day," almost always come up. These ideas can be used to your advantage, but in my opinion, you should wait until you are pretty close to achieving your desired body fat % goals before even thinking about them at all. Yes folks, I'm an "old school" type of guy who will tell you right off the bat, that you MUST make some sacrifices, and give up all negative eating habits to achieve these goals if you want to succeed in losing fat or winning a contest!!

I typically diet down for bodybuilding contests achieving approximately 3 - 5% body fat. Did I accomplish this while cheating and eating the occasional junk treat? My answer is a resounding NO. I suffered a bit here and there, but once I flip the switch in my mind to eat "clean" I do just that. There can be no half measures. You must get into the proper mindset and stay completely focused on achieving your goals, if you screw around and cheat once, you will repeat this cheating again and again. I know this from early attempts at getting cut-up, and from experiences learned from training my clients. Remain steadfast on your mission to getting lean, and you most definitely will.


Cycling Carbs !!

What we do when we cycle carbs in the manner that I advise, is to have three low carb days, followed by two higher carb days, to aid in recovery, and to replenish glycogen. This gives us just the right amount of carbs to be used as fuel without becoming an excessive amount. Always use carbs from clean foods not junk foods of course. The most important thing about carb cycling, in my opinion, is too never go too high throughout the diet, except for the latter stages, and only if necessary. We'll discuss this aspect of the diet later in this article!

What I recommend as a starting point, to determine just how many carbs you should eat on your highest day, is to eat 1 to 1.5 grams of carbs per pound of bodyweight. Start out using the latter number and adjust according to your results. I might add that it is vital to keep a nutrition journal when cycling carbs to be able to chart progress and make adjustments during the diet. This takes the guesswork out of dieting, and can also be looked back upon in the future to see how the body responded to certain tactics, and is an invaluable tool.

NOTE: Do not count fibrous vegetables into your total carb count for the day. They are low in calories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Only count starchy complex carbs.

Some tweaking will of course be necessary for most, as some of us are a bit more "carb sensitive" than others. Activity level, training intensity level, age, as well as sex, will determine how much you will need to adjust things, but as a rule I have found that 200 grams of carbs as your highest amount, is a good place to start. After a time you can decide whether you want to raise them a bit, or lower them, based on your results, and your body's feedback. It is a good practice to try this technique well in advance of your contest to sort of "learn" your body, and how it responds to this procedure.

Below is an example of my 5 day carb cycling method using 200 grams of carbs as the highest amount on a high day.


Day-1)150 grams

Day-2)100 grams

Day-3) 50 grams

Day-4)125 grams

Day-5)200 grams

Repeat cycle as written, throughout the course of the diet.

Essentially what I do is drop 50 grams of carbs over the course of the first 3 days, then increase by 75 grams, for the next two days. Some people prefer to raise fat intake on the lower carb days, or to increase fats on their off training days, to make up for the lost calories on the lower carb days. You can do this if you choose to, but I find it interferes with the fat burning process as fat is a calorie dense macronutrient that is needed by the body, but builds no muscle.

I also believe that without the fat increase you will burn more fat as fuel on the low carb days, especially when training hard, dieting and doing cardiovascular workouts. Besides as far as calories go, protein and carbs are not calorie dense and you must be in a calorie deficit to lose body fat for a lengthy period of time such as a 16 week contest prep diet or just a fat loss diet for the fitness enthusiast, no matter if he or she competes or not.


Reaching A Plateau !!

Eventually, you will more than likely reach a fat burning plateau, and this is the time where we can implement a "tweak" in the cycle plan. The body is resistant to change and it will eventually adapt to any stressors put upon it so after a time you may stop burning fat as fuel.

This is a good time to suddenly eat 3-4 good high carb days in a row ,or to simply eat a "cheat" meal or have a "cheat" day, just to trip up the metabolism, and get it jumpstarted so to speak, thus enabling the fat burning process to resume.

Another way you can also accomplish this is to go to zero carbs for 3 days and 3 days only. This will accomplish the same thing as the 3-4 high carb days or the "cheats". This is the only time to take fibrous vegetables into consideration, as no carbs whatsoever should be ingested during the 3 zero carb days. Do not stay at zero carbs for any longer than 3 days, and never go below 50 carbs as your lowest amount, throughout the entire length of the diet other than the occasional zero carb 3 day period. Any lower, and the brain suffers, and thinking becomes cloudy, as the brain needs a certain amount of carbs to function optimally.


Complex Carbs!!

These are the best sources of clean carbs to use when dieting in general, and when cycling carbs:

Baked Potatoes

Yams

Sweet Potatoes

Brown Rice

Oatmeal

Cream Of Wheat

Grits

I do not eat bread of any kind, or dairy products when dieting, and I recommend that you don't either, to help optimize fat burning. The only time to eat simple carbs other than vegetables is at the post-workout meal when you should take in 50 grams of dextrose with a whey protein shake immediately after training. You do add these carbs from dextrose into your daily total, because even though they are utilized efficiently by the body at the post-workout feeding, they are still carbs, and should count towards your total for the day.Don`t worry about the glycemic index of the foods ,but instead be more concerned with total carbs ingested for the day. It should never be too high!!

I also recommend HIIT cardio while dieting, and a high protein intake throughout the diet, as this will help to ensure that you retain the hard earned muscle that you've garnered from your training.

I hope this article helps you out in your quest for a better physique, and better health, via a lean muscular body.

GOOD LUCK AND TRAIN HARD!

[beakdoctor]

Thanks a lot for sharing your article. I greatly appreciate it!

[wes]

Thanks a lot for sharing your article. I greatly appreciate it!

My pleasure bro.....not trying to be a mister know it all here but if I were you,I would skip the oats pre-workout as they digest very slowly.....just do the whey in water as whey digests pretty fast..... and use the oats along with the banana and shake post-workout so you can replenish the carbs that you used during training.

Just my 2 cents bro.....no matter what train your balls off.

[beakdoctor]

My pleasure bro.....not trying to be a mister know it all here but if I were you,I would skip the oats pre-workout as they digest very slowly.....just do the whey in water as whey digests pretty fast..... and use the oats along with the banana and shake post-workout so you can replenish the carbs that you used during training.

Just my 2 cents bro.....no matter what train your balls off.

I appreciate the advice. I wasted a lot of years, my best years, training and dieting stupidly, thinking I know everything.... like they say "Youth is wasted on the young."

So now I take all the advice I can get.

[joswift]

Are Carbs The Evil Enemy ??

Carbs are not the evil villian.......

Hanky stops reaing there, logs off and goes to Krispy Kreme

[bhank]

Hanky stops reaing there, logs off and goes to Krispy Kreme

Hanky is plenty lean eating double breakfast and double lunches he doesn’t need to cycle carbs and suffer he is stuffing his godamn face and lean that is what happens when you add muscle train and eat stop thinking starvation is the way to get in shape idiots. You guys don’t even compete and you are starving  yourselves and still not lean. Meanwhile I am enjoying myself eating and lean yet you claim I am doing it wrong fucking jackasses

[bhank]

My lunch meanwhile you all say I am skinny now because I am lean with abs. On the flip side you are all starving yourselves and soft who the fuck is the idiot. I lift to enjoy my life and eat.Eat more add muscle crank metabolism muscle burns calories keeps you lean. Trying to get lean by cutting 20lbs of fat to get to some bullshit weight your body doesn’t want to be is a fail. If you weigh 200lbs convert it all to muscle and maintain a lean 200lbs dieting to a lean 180lbs is never going to work as your body wants to weigh 200 you will just destroy your metabolism and yo yo right back up to 200 with less muscle Everytime and continue to be a soft 200 forever trying to starve yourself to a lean 180. You need a higher FFMI to burn the calories and stay lean.

[Coach is Back!]

2 whole eggs 1 cup of egg whites, mushrooms and spinach scramble

8oz chicken tenders, 200grms rice

8oz ground Turkey, 1/2 potato mixed in with the Turkey

Some tortilla chips with queso

5 hard boiled eggs

[bhank]

2 whole eggs 1 cup of egg whites, mushrooms and spinach scramble

8oz chicken tenders, 200grms rice

8oz ground Turkey, 1/2 potato mixed in with the Turkey

Some tortilla chips with queso

5 hard boiled eggs

Again fuck that nonsense I had a training partner in college used to peal the skin off his chicken I would always laugh at him. was he lean yeah sure so what who wants to live like that.  If you train hard and often you are going to be lean regardless you guys are all counting calories like godamn women. You lift weights you can eat real food and lots of it and stay lean enough

[robcguns]

I am envious of your eating Hankins. I used to eat like you but I was far from lean. But I was very big and strong. But also had high bp and high cholesterol etc… so I had to eat much less and lose a lot of weight.

Your ability to be lean eating like that is impressive.

[bhank]

its just you guys say I am too caught up in this but I am still eating real food and enjoying my life. Meanwhile half this board is surviving on a cupful of rice and a plain chicken breast with water. Fuckinf Wes is almost 70 and living on air and sunshine the man isn’t even allowed to smell real food who wants to live like that I have proven you don’t need to eat like that to be lean. You can eat regular food

[wes]

Did you "deserve" both of those sodas Brian,or would one have been better ?

What a goof trying to tell Joe how to eat......the fucking guys is a legend for Gods sake,and blows you out of the water despite being older than you. 

[wes]

I appreciate the advice. I wasted a lot of years, my best years, training and dieting stupidly, thinking I know everything.... like they say "Youth is wasted on the young."

So now I take all the advice I can get.

Shit,we`ve all been there bro.....it`s always an ongoing learning process because the body ages and reacts differently to foods that it might have tolerated fine when we were younger but not as good as we age.

Just keep plugging away and DO NOT eat anything that Hanky eats and you`ll be good to go. 

[webstar]

My lunch meanwhile you all say I am skinny now because I am lean with abs. On the flip side you are all starving yourselves and soft who the fuck is the idiot. I lift to enjoy my life and eat.Eat more add muscle crank metabolism muscle burns calories keeps you lean. Trying to get lean by cutting 20lbs of fat to get to some bullshit weight your body doesn’t want to be is a fail. If you weigh 200lbs convert it all to muscle and maintain a lean 200lbs dieting to a lean 180lbs is never going to work as your body wants to weigh 200 you will just destroy your metabolism and yo yo right back up to 200 with less muscle Everytime and continue to be a soft 200 forever trying to starve yourself to a lean 180. You need a higher FFMI to burn the calories and stay lean.

fried chicken and deep fried chicken nice.

2 cans of full sugar soda nice

you should be able to get over 205 by the end of the day.

[ThisisOverload]

I am envious of your eating Hankins. I used to eat like you but I was far from lean. But I was very big and strong. But also had high bp and high cholesterol etc… so I had to eat much less and lose a lot of weight.

Your ability to be lean eating like that is impressive.

It's impressive until you realize it's all due to the drugs and he will die by 50.

Nobody can eat like that for long.

He's just doing it for attention so people think he's special.

[Coach is Back!]

Again fuck that nonsense I had a training partner in college used to peal the skin off his chicken I would always laugh at him. was he lean yeah sure so what who wants to live like that.  If you train hard and often you are going to be lean regardless you guys are all counting calories like godamn women. You lift weights you can eat real food and lots of it and stay lean enough

That is real food. I’ve been consistent in my eating most of my bodybuilding life even more so since I’ve got older. If you’re going to live a bodybuilding lifestyle then live a BODYBUILDING LIFESTYLE. I like my share of shit but not very often. I personally don’t know any other way.

[Grape Ape]

its just you guys say I am too caught up in this but I am still eating real food and enjoying my life. Meanwhile half this board is surviving on a cupful of rice and a plain chicken breast with water. Fuckinf Wes is almost 70 and living on air and sunshine the man isn’t even allowed to smell real food who wants to live like that I have proven you don’t need to eat like that to be lean. You can eat regular food

You take a lot of gear and have an odd genetic predisposition to being lean.  That much is evident and it works for you.

Maybe you don't post everything you do for activity, but the weight training + plus diet doesn't scream "lean" for a natural lifter with normal genetics.

In fact, it's the typical perma bulker scenario - lifting weights and eating a ton of food.  For most, that will not get people lean.  The opposite in fact.

[joswift]

its just you guys say I am too caught up in this but I am still eating real food and enjoying my life. Meanwhile half this board is surviving on a cupful of rice and a plain chicken breast with water. Fuckinf Wes is almost 70 and living on air and sunshine the man isn’t even allowed to smell real food who wants to live like that I have proven you don’t need to eat like that to be lean. You can eat regular food

cut the drugs and carry on eating like that, see how you go

[beakdoctor]

What Bhanks calls TRT was a cycle in the 70's. Half a gram of test, not to mention anadrol, hgh, pretty sure im missing something aside from the adderall too.

The way Bhanks eats is called cutting corners. He claims to eat REAL food. Lol. Its the worst kind of processed garbage. He only gets away with it because of whatever he's running. Counting calories like girls? LOL yet he has a light ring specifically for all the fucking selfies he takes.

He's jamming gear and prescription drugs, his diet is loaded with salt, sugar , fat and carbs (if he's being truthful which im skeptical) but regardless how he looks his BP, heart rate and edema tell the story. I can't think of one organ he's not abusing.

Enjoy your fucking french fries. Personally I feel like shit after gorging on garbage like that.

[SF1900]

How would BHANKS look if he didn’t abuse PEDs?

[IroNat]

It's impressive until you realize it's all due to the drugs and he will die by 50.

Nobody can eat like that for long.

He's just doing it for attention so people think he's special.

Bhanky is definitely Special.