Galeniko please grace us with your nutritional strategy

[The True Adonis]

Gal, are you aware that Laynes last contest weight was 196 at 5'10? You are what, 6'1? What do you predict your contest weight would be? Probably something around 200 too and you are on all kind of roids. If Layne was so natural then you must suck pretty bad  ::  

Since when does overall weight matter in how someone looks?  Galeniko at his current weight looks much better than the Pro Bodybuilders in my opinion and they outweigh him.

[D.O.U.P]

actually guys the real beauty of this thread is that only very few people have followed it to these last pages, and if they followed it to those last pages, chances are they are ready to make a serious commitment to getting in the kind of shape thru suffering and diet that really not 'everyone' can achieve. so for the first time in a very long time in giving advise on a forum based on my experience(s) (other than in pm's) i feel like im not wasting my time here and its a good feeling knowing that people will take and apply what you tell them and they will succeed.

in that spirit, heres some tips to help you that i have found worked for me.

commit to suffering getting lean. understand that nothing short of reaching that goal is failure. i used to have 3k cal binges that made me feel guilty when i was dieting. now im so locked in if i eat 300 cals extra in almonds i feel like im cheating myself. get this mindset. it'll keep you away from the fridge.

whats 300 cals you say? 300 cals is ONE QUARTER of your daily allotment of cals when you are ultra low cal dieting. one quarter! so yea, 300 cals is a very big deal. get this mindset too.

when you get hungry grab a coffee. instead of cream and sugar use a scoop of protein powder. caffeine is an appetite suppressant. and be patient. soon after the hunger goes away. and the coffee is hot so it'll take a while to drink it

know your brain, know your body. take the time to listen to it. understand how it works. what it needs. learn to differentiate between actual hunger and mental cravings. this will prevent you from eating when your body is truly not hungry.

buy a protein powder that doesnt have aspartame in it. for some strange reason i think aspartame fucks w my insulin levels. in my experience when you fuck w your insulin levels cravings result and appetite increases.

stay away from sugars and try to stay under 100 grams carbs on your big meal day. it makes it so much easier to get right back into 800cal and no carbs the following day. you do not need a lot of carbs to feel amazing in the gym the next couple workouts.

forget about 'eating for taste'. eating for taste will ruin you and sabotage your mentality. this is about eating to perform your tasks and thats it. i dont use condiments or salt, in fact i dont even eat whole foods, and if i do its a baked potato and 3 whole eggs. no salt no mustard no ketchup no salsa. eating for taste gets your body craving food, and looking forward to meals. you want to fight that? fuck that i dont. this is utilitarian, not michelin.

find 2-3 key foods to use (see- when you get the mindset your not eating your using food). for me its natty peanut butter, protein powder and raw almonds. thats it. nothing fancy. i dont want variety. i dont want to eat tons of different foods. i dont want taste cause im not eating for taste. im eating to lose fat.

why raw almonds? cause when im at work i can put a handful in my pocket. they are always there. when i get hungry i have a few. i dont let my hunger build i kill it right away. you let it get out of control it'll crush you. i always have almonds everywhere. on the passenger seat of my car. if im driving and get hungry its a handful of almonds which saves the weak from pulling into Mcd's and crushing 3k cal. plus i dont like raw almonds they taste like shit. thats why i use them.

use tren. and its not about using tren to burn fat, or to build muscle theres something else it does very well. tren gives you a kind of energy i cant explain- a nervous energy. and when your in a 2k cal deficit a day this is handy. you dont need 300mg and up a week to get this effect. im getting it on 100mg a week. so if you are 'afraid' of tren, you dont need a lot of it if your using it the way i am using it here. 100mg is fine. 100mg wont kill you. this is coming from a guy who used to run 700mg a week pretty much year round.

natural peanut butter is your friend. watching tv and get hungry? have a scoop of natty pb. make a coffee. go sit down in 20 minutes you'll be gtg. but for some reason and i dont know why almonds blunt my hunger better, and it takes way less of them.

if you cant train heavy in the gym, be intense. not intense as in ARRRGH! intensity as in set to set to set all weight to failure. doesnt have to be heavy just dont stop moving. if you cant lift heavy chase the pump and sweat it out. on those days you can train heavy train the same way. just cause your training heavy doesnt mean you get to sit around with your thumb in your ass for a minute between sets.

get rid of preconceived notions about a)  dieting, meal timing and eating to 'hold onto muscle' out the window. there is no magic window for post workout carbs here. no x amount of protein per pound bodyweight. just using food to keep your body moving thru day. this is about losing fat. thats it.

and b) losing muscle. do you have any idea how hard to have to work to 'lose muscle'? any clue? any idea of the workload necessary to while in a severe cal deficit to destroy tissue? i keep hearing this shit online all. the. time. you'll lose muscle bro. you'll lose muscle. ridiculous. meanwhile they are all 240 pound perma bulkers who havent seen 5 percent in their lives. why? cause they are afraid to lose muscle bro. ya you'll flatten out. you'll like crap. you'll be watery. your body will be all out of whack. but lose muscle?look at Gals picks. tell me the fucker has lost muscle. the guy is 100% shredded muscle. lose muscle. gimme a break.

ok, thats it for now. more later as i think of them and im sorry if i have repeated anything anyone has said i was just banging things off the top of my head. props to everyone for such a great thread. if your lurking, contribute- you might have an idea or hint someone here can use. you wont get flamed in here. this is seriously about us all helping each other. the flaming is hwat the rest of the board is for

EXCELLENT POST!

[King Shizzo]

Since when does overall weight matter in how someone looks?  Galeniko at his current weight looks much better than the Pro Bodybuilders in my opinion and they outweigh him.

Its not the weight that matters. Its whether you are natural or not.  Galeniko is not natural.

[_aj_]

actually guys the real beauty of this thread is that only very few people have followed it to these last pages, and if they followed it to those last pages, chances are they are ready to make a serious commitment to getting in the kind of shape thru suffering and diet that really not 'everyone' can achieve. so for the first time in a very long time in giving advise on a forum based on my experience(s) (other than in pm's) i feel like im not wasting my time here and its a good feeling knowing that people will take and apply what you tell them and they will succeed.

in that spirit, heres some tips to help you that i have found worked for me.

commit to suffering getting lean. understand that nothing short of reaching that goal is failure. i used to have 3k cal binges that made me feel guilty when i was dieting. now im so locked in if i eat 300 cals extra in almonds i feel like im cheating myself. get this mindset. it'll keep you away from the fridge.

whats 300 cals you say? 300 cals is ONE QUARTER of your daily allotment of cals when you are ultra low cal dieting. one quarter! so yea, 300 cals is a very big deal. get this mindset too.

when you get hungry grab a coffee. instead of cream and sugar use a scoop of protein powder. caffeine is an appetite suppressant. and be patient. soon after the hunger goes away. and the coffee is hot so it'll take a while to drink it

know your brain, know your body. take the time to listen to it. understand how it works. what it needs. learn to differentiate between actual hunger and mental cravings. this will prevent you from eating when your body is truly not hungry.

buy a protein powder that doesnt have aspartame in it. for some strange reason i think aspartame fucks w my insulin levels. in my experience when you fuck w your insulin levels cravings result and appetite increases.

stay away from sugars and try to stay under 100 grams carbs on your big meal day. it makes it so much easier to get right back into 800cal and no carbs the following day. you do not need a lot of carbs to feel amazing in the gym the next couple workouts.

forget about 'eating for taste'. eating for taste will ruin you and sabotage your mentality. this is about eating to perform your tasks and thats it. i dont use condiments or salt, in fact i dont even eat whole foods, and if i do its a baked potato and 3 whole eggs. no salt no mustard no ketchup no salsa. eating for taste gets your body craving food, and looking forward to meals. you want to fight that? fuck that i dont. this is utilitarian, not michelin.

find 2-3 key foods to use (see- when you get the mindset your not eating your using food). for me its natty peanut butter, protein powder and raw almonds. thats it. nothing fancy. i dont want variety. i dont want to eat tons of different foods. i dont want taste cause im not eating for taste. im eating to lose fat.

why raw almonds? cause when im at work i can put a handful in my pocket. they are always there. when i get hungry i have a few. i dont let my hunger build i kill it right away. you let it get out of control it'll crush you. i always have almonds everywhere. on the passenger seat of my car. if im driving and get hungry its a handful of almonds which saves the weak from pulling into Mcd's and crushing 3k cal. plus i dont like raw almonds they taste like shit. thats why i use them.

use tren. and its not about using tren to burn fat, or to build muscle theres something else it does very well. tren gives you a kind of energy i cant explain- a nervous energy. and when your in a 2k cal deficit a day this is handy. you dont need 300mg and up a week to get this effect. im getting it on 100mg a week. so if you are 'afraid' of tren, you dont need a lot of it if your using it the way i am using it here. 100mg is fine. 100mg wont kill you. this is coming from a guy who used to run 700mg a week pretty much year round.

natural peanut butter is your friend. watching tv and get hungry? have a scoop of natty pb. make a coffee. go sit down in 20 minutes you'll be gtg. but for some reason and i dont know why almonds blunt my hunger better, and it takes way less of them.

if you cant train heavy in the gym, be intense. not intense as in ARRRGH! intensity as in set to set to set all weight to failure. doesnt have to be heavy just dont stop moving. if you cant lift heavy chase the pump and sweat it out. on those days you can train heavy train the same way. just cause your training heavy doesnt mean you get to sit around with your thumb in your ass for a minute between sets.

get rid of preconceived notions about a)  dieting, meal timing and eating to 'hold onto muscle' out the window. there is no magic window for post workout carbs here. no x amount of protein per pound bodyweight. just using food to keep your body moving thru day. this is about losing fat. thats it.

and b) losing muscle. do you have any idea how hard to have to work to 'lose muscle'? any clue? any idea of the workload necessary to while in a severe cal deficit to destroy tissue? i keep hearing this shit online all. the. time. you'll lose muscle bro. you'll lose muscle. ridiculous. meanwhile they are all 240 pound perma bulkers who havent seen 5 percent in their lives. why? cause they are afraid to lose muscle bro. ya you'll flatten out. you'll like crap. you'll be watery. your body will be all out of whack. but lose muscle?look at Gals picks. tell me the fucker has lost muscle. the guy is 100% shredded muscle. lose muscle. gimme a break.

ok, thats it for now. more later as i think of them and im sorry if i have repeated anything anyone has said i was just banging things off the top of my head. props to everyone for such a great thread. if your lurking, contribute- you might have an idea or hint someone here can use. you wont get flamed in here. this is seriously about us all helping each other. the flaming is hwat the rest of the board is for

I was with you until the tren. As a natty, I know that sub-10 isn't realistic without looking wasted, so I am ok with that. It is all in the head. I train in the AM and always train fasted. At first, it was horrible, now I don't even notice.

[falco]

With all do respect...what's he 5'4-5'4 1/2.....

5'6 according to musclememory i believe.

[The True Adonis]

I was with you until the tren. As a natty, I know that sub-10 isn't realistic without looking wasted, so I am ok with that. It is all in the head. I train in the AM and always train fasted. At first, it was horrible, now I don't even notice.

Not true.

Tons of Naturals look impressive sub-10.

[no one]

hm, contest weight doesnt mean much, tough.

2 guys of similiar height and same bodyfat and weight, one can quite outsize the other.

layne isnt entirely natural,and maybe on more than my hrt at times.

hes really not big, the leanness can give very misleading impression.

great post noone will adress this later.

lets hear what your opinion is on what to do if a binge happens, it happens to the best

imo one should fast afterwards as very lng as possible.excellent point on the disguising hunger from barin cravings btw.

actually dude I don't get the craving that would lead to a binge in this methodology. that why I don't put in my post 'don't have foods in the house that can cause you to fail'. cause for me that's a non factor. my freezer is full of ice cream. frozen pizzas. eggo waffles. a 40oz of kahlua. there is no failing. there's only 150-300 cals at a time till I reach my daily allotment. breaking my diet isn't a binge. breaking my diet now is 300 cals over 800-1000. see how far removed I am mentally from that possibility? it's not even possible to fathom that even happening. .

that being said. there is going to be real hunger. the body will demand nurtrients like sodium carbs fats and in great amounts. this is what that meal up to maintenance is for. it's recognizing the difference between necessity and want, and fulfilling those needs to get your body to keep performing it's function.

[bigmc]

welcome back wes

bit surprised to see you here

but once a get bigger always a get bigger 

[bigmc]

Since when does overall weight matter in how someone looks?  Galeniko at his current weight looks much better than the Pro Bodybuilders in my opinion and they outweigh him.

great post

scale weight means fuck all

[ukjeff]

great post

scale weight means fuck all

Exactly, its how you look that counts 

[Mr Nobody]

yah i remember many times when the bodyweights of many ppl here were questioned, as if it matered.

i dont care if im 220 or 160lbs as long i look as i look

Exactly.

[Disgusted]

I have zero tolerance for these guys who come to me and then all they talk about is their weight. Example, someone comes to me at a fat 230 I tell them they will prob step on stage a ripped 176 middle. They say no way man I wanna compete as a heavy. Yeah we'll I wanna win the fuckin lottery. Don't blame me for your fatness.

[bigmc]

I have zero tolerance for these guys who come to me and then all they talk about is their weight. Example, someone comes to me at a fat 230 I tell them they will prob step on stage a ripped 176 middle. They say no way man I wanna compete as a heavy. Yeah we'll I wanna win the fuckin lottery. Don't blame me for your fatness.

my take is everyone has their own in shape ideal weight

based on genetics

people need to accept this rather than trying to carry more mass than suits them

[Disgusted]

or arm size.

either its impressive looking or not.

or total size.

when the fat and water is off and only skin,,skeleton and muscle are left, its judgement day

itl be lot less mass on ppl than they wanna believe, they will think theyre losing muscle, but it actualy is literaly all flab,fat and water, many have not the slightest idea how much comes off in the end.

theyre not losing mscle, cant lose something that wasnt there in the first place.
esp if they never dieted down.

i mean one can have target weight, but its bit pointless if hes 10% once he reaches that weight

Exactly, they act like its my fault they don't come in on stage a ripped 250.   Thankfully it wasn't too often at all that someone didn't listen to me.

[ukjeff]

I have zero tolerance for these guys who come to me and then all they talk about is their weight. Example, someone comes to me at a fat 230 I tell them they will prob step on stage a ripped 176 middle. They say no way man I wanna compete as a heavy. Yeah we'll I wanna win the fuckin lottery. Don't blame me for your fatness.

This
I had a guy come to me for advice about 4 weeks from his comp weighing 240 saying he was doing the heavyweight class, I told him that was fine but he would still be fat, he really thought he had about 10lbs of fat and water to go, when I told him he had 40lbs to come of he burst out laughing then got angry.
He then told other people dont bother asking me anything because I was full of shit, he weighed in 4 weeks later as a heavy and didn't place, he fared better in his next comp two years later as a light-heavy.
Never got an apology off him though.    

[ukjeff]

or arm size.

either its impressive looking or not.

or total size.

when the fat and water is off and only skin,,skeleton and muscle are left, its judgement day

itl be lot less mass on ppl than they wanna believe, they will think theyre losing muscle, but it actualy is literaly all flab,fat and water, many have not the slightest idea how much comes off in the end.

theyre not losing mscle, cant lose something that wasnt there in the first place.
esp if they never dieted down.

i mean one can have target weight, but its bit pointless if hes 10% once he reaches that weight

Yep, until you have been down to contest weight you really dont know how you are going to look.
Most people never do it to find out and live their whole lives in a delusional state

[Disgusted]

my take is everyone has their own in shape ideal weight

based on genetics

people need to accept this rather than trying to carry more mass than suits them

Yeah this is true and they also need to realize that when they can pinch an inch fat on their abs it isn't water, it equates to another 20 pounds of scale weight they need to lose.

[_aj_]

Not true.

Tons of Naturals look impressive sub-10.

Good to know. Thanks to you and Gal.

[deadpan]

Repeated tear filled replies to my posts................... .......just shows ho much you care dude!!

I`m sure everyone`s gonna` go ask Dustin.


Why the disrespect from you,I never had a beef with you,but you can go fuck yourself just on general principle my friend......hope that helps!  


I`ve always posted anywhere I wanted to and always will.

I respect GH15,so what,the guy has done a lot for me personally,and a lot for bodybuilding.

You don`t like him,too bad,I could care less and I`m sure he`s not losing any sleep over it either.

What have you ever done or accomplished..........if you train at all I mean?

Posting on the internet doesn`t build muscle................ju st a tip for you son.

.......and I didn`t come here to discuss GH15 and whether or not you are a fan,so this is my last response on that matter and to you in general.

PS- I still don`t care,just like to watch punks melt...................v ery amusing to me,and you have to admit I`ve stimulated this thread and got all the gimmicks panties in a bunch!!

Just an FYI for people who say I post at GH15 for the hookups..........I have only bought stuff one time,and one time only almost a year ago,so fuck youirself.

I post there because it`s really good..........sorry you got banned!  LOL  


MISSION ACCOMPLISHED!  

"repeated tear filled posts?" do me a favor and count how many times i've posted in this thread, and how many times you've posted trying to prove you don't "give a shit", with pics of yourself and how many times you keep crying about how you look better than everyone else.  

as for the hate, sorry but yeah, i hate on people that brown-nose psychopaths that send death threats against people's FAMILIES and put prices on people's heads just for some drug hookups. i don't give two shits about your physique or your work ethic after actions like those, even if you're the reigning mr olympia. no self respecting person would condone such actions.

i notice this is the subject you conveniently fail to address, and try to redirect the conversation towards "hurr look at my abs, i'm so much better than you". well your schoolyard debate tactics won't work. there's tons of people here who KNOW those things i mentioned in the above paragraph happened, and continue to do so. it's a matter of self respect and human decency, not who has better abs, though i'm sure someone like you won't see that or at least admit it to yourself.

yes, i will freely admit you look better than me. congrats to you and your physique. it doesn't really bother me, i'm satisfied with knowing that i'm making progress at the best of my ability, and i have a good 30+ years to catch up to you, whereas you're tapped out and done. it's not a life or death struggle for me. and my face doesn't look like smeagol either which no amount of weightlifting will fix for you, good sir.  

one final word, are you seriously gonna call me out for making posts on a forum? especially when you have about 20 times more than me, in this thread even, AND on gh15's forum? come on man, surely you can come up with a bigger straw to grasp. at least tell me some more about how i never train and how i haven't accomplished anything, it cuts me to the bone oh so much. excuse me while i go grab a tub of blue bell and cry about it.    

[Tedim]

"repeated tear filled posts?" do me a favor and count how many times i've posted in this thread, and how many times you've posted trying to prove you don't "give a shit", with pics of yourself and how many times you keep crying about how you look better than everyone else.  

as for the hate, sorry but yeah, i hate on people that brown-nose psychopaths that send death threats against people's FAMILIES and put prices on people's heads just for some drug hookups. i don't give two shits about your physique or your work ethic after actions like those, even if you're the reigning mr olympia. no self respecting person would condone such actions.

i notice this is the subject you conveniently fail to address, and try to redirect the conversation towards "hurr look at my abs, i'm so much better than you". well your schoolyard debate tactics won't work. there's tons of people here who KNOW those things i mentioned in the above paragraph happened, and continue to do so. it's a matter of self respect and human decency, not who has better abs, though i'm sure someone like you won't see that or at least admit it to yourself.

yes, i will freely admit you look better than me. congrats to you and your physique. it doesn't really bother me, i'm satisfied with knowing that i'm making progress at the best of my ability, and i have a good 30+ years to catch up to you, whereas you're tapped out and done. it's not a life or death struggle for me. and my face doesn't look like smeagol either which no amount of weightlifting will fix for you, good sir.  

one final word, are you seriously gonna call me out for making posts on a forum? especially when you have significantly about 20 times more than me, in this thread even, AND on gh15's forum? come on man, surely you can come up with a bigger straw to grasp. at least tell me some more about how i never train and how i haven't accomplished anything, it cuts me to the bone oh so much. excuse me while i go grab a tub of blue bell and cry about it.    

ROTF....Wes gets owned...back to pushing the walker with tennis ball legs around the old folks home gymnasium......LOL

[Primemuscle]

Not hating on anyone, this is for the ones obcessed with being heavy, 180lbs:

And what? 4' tall?  -Just kidding, Francis had/has a good physique. But in truth, he is 5'6" which isn't very tall.

[King Shizzo]

Exactly, its how you look that counts 

Now you guys agree on everything?

[Mawse]

I don't get this puritanical idea of eating food that tastes like dry shit, that makes it suck even more when dieting

I get 1600 cals a day and my meals are great, today I made an amazing microwave chocolate sponge that has 450 cals, 60g of protien and tasted like a real cake with vanilla sauce.. I spend literally hours tweaking recipes until they taste good for the lowest carb and cal counts. Food can taste good and be ultra low cal/carb and its rewarding to discover how to drop 50 cals here and there without losing flavor

[ukjeff]

Now you guys agree on everything?

Ya think?

[deadpan]

I don't get this puritanical idea of eating food that tastes like dry shit, that makes it suck even more when dieting

I get 1600 cals a day and my meals are great, today I made an amazing microwave chocolate sponge that has 450 cals, 60g of protien and tasted like a real cake with vanilla sauce.. I spend literally hours tweaking recipes until they taste good for the lowest carb and cal counts. Food can taste good and be ultra low cal/carb and its rewarding to discover how to drop 50 cals here and there without losing flavor

you should post the recipe