Hell Rasier Training Nutrition

[ragingmuscle]

http://i280.photobucket.com/albums/kk197/Ragingmuscle/HellRaiserTrainingNutritionHeader.jpg

This thread will be dedicated to all things Nutrition related to Hell Raiser Training. What you stuff in your pie hole can make all the difference in the mirror.

Your meals transform your body into the mass you crave. Your protein and carbohydrate needs must increase to match your exertion in the gym. If you don't eat enough, you will lose mass. These workouts are more intense than most; you will empty your tank on every workout. Re-fuel with a proper diet.

When you eat, you should be thinking about fuel, not taste or convenience. This training, as brutal as it is, is not enough. If you're not committed to doing what it takes with a knife and fork, this sh*t's not for you.

You will eat 6 meals per day, about 2-3 hours apart. Eat lean beef, chicken breast, white fish and eggs for proteins (1.5 grams per pound of lean body mass). This is a mass gainer, so carbohydrates are required too (2 grams per pound of lean body mass). Eat peanut or almond butter when workout demons really run you down; the healthy fats re-charge your stores. Just don't eat too many fats; they are calorie-dense and detrimental to your gains.

If you're not eating enough on HRT, you're not going to get the mass you want. Cheat meals are accepted. A pizza or cheeseburger won't ruin this plan. You must deviate a little bit; it makes you more consistent, fresh in the long run.

Cook your meals the night before you eat them, and then cart everything with you for the day. Bring a cooler and separate your meals in containers. That cooler on wheels won't look bad-ass, but neither will a slip in performance because you didn't eat lunch.

Take your food on the road with you. Don't skip a meal because you don't have a way of heating it up. Man up! Eat your food cold. You're only one meal away from failure.

HRT training isn't something you just pick up and cruise through. Your lifestyle will change in this program. At times, you have to eat differently from your girlfriend, wife or family. In the end, you'll find that every trip through hell is a solitary quest. But, I went there and returned stronger. I broke the trail through hell, so just follow my lead.

You're right, body composition isn't as important as overall size. Let's say we take a dude who weighs 200 pounds. If he has 10% bodyfat, then we will use 180 pounds of lean mass as the basis for determining some macros:

Protein (1.5 grams x Lean Body Mass (180) = about 270 grams total protein for the day)
Carbs (2 grams x Lean Body Mass (180) = about 360 grams total carbs for the day)

Broken down into 6 meals and with most of the foods I recommended, it would look something like this:

Sample Diet Plan

The portions shown here are for a 200 lb male with 10% body fat.

Meal 1:

egg whites
9 Calories: 103
Fats: 337 mg | Protein 22 g| Carbs 1 g

whole eggs
3 Calories: 166
Fats: 12 g| Protein 12 g| Carbs 1 g

oats
1 cup Calories: 210
Fats: 4 g| Protein 7 g| Carbs 37 g

Meal 2:

top sirloin
6 oz Calories: 362
Fats: 17 g| Protein 49 g| Carbs 0 g

brown rice
cooked brown rice
1 rounded cup Calories: 217
Fats: 2 g| Protein 5 g| Carbs 45 g

Meal 3:

chicken breast
6 oz Calories: 288
Fats: 9 g| Protein 46 g| Carbs 3 g

yam
8 oz Calories: 261
Fats: 318 mg | Protein 3 g| Carbs 62 g

Meal 4:

lean pork
6 oz Calories: 176
Fats: 10 g| Protein 20 g| Carbs 390 mg

brown rice
cooked brown rice
1 rounded cup Calories: 217
Fats: 2 g| Protein 5 g| Carbs 45 g

Meal 5:

chicken breast
6 oz Calories: 288
Fats: 9 g| Protein 46 g| Carbs 3 g

yam
8 oz Calories: 261
Fats: 318 mg | Protein 3 g| Carbs 62 g

Meal 6:

egg whites
9 Calories: 103
Fats: 337 mg | Protein 22 g| Carbs 1 g

whole eggs
3 Calories: 166
Fats: 12 g| Protein 12 g| Carbs 1 g

brown rice
cooked brown rice
1 rounded cup Calories: 217
Fats: 2 g| Protein 5 g| Carbs 45 g

[naturalguy]

Good stuff, I hope people realize the importance of nutrition when taking on an intense training program such as HRT. You have to fuel the workouts and then recover without that you won't make gains. Do not take the nutrition part lightly or you will not maximize your progress.

[mrdead]

Good stuff, I hope people realize the importance of nutrition when taking on an intense training program such as HRT. You have to fuel the workouts and then recover without that you won't make gains. Do not take the nutrition part lightly or you will not maximize your progress.
Agreed...

[BB2K]

great info!

[ragingmuscle]

Good stuff, I hope people realize the importance of nutrition when taking on an intense training program such as HRT. You have to fuel the workouts and then recover without that you won't make gains. Do not take the nutrition part lightly or you will not maximize your progress.

It's a formula; training, nutrition, supps and adjustments along the journey.

[ragingmuscle]

Great site for calculating macros.

http://nutritiondata.self.com/

If anyone else has any resources..let us know. Apps, sites, etc.

[mrdead]

Will there be a nutrition plan for those that are either on a cut or in contest prep...???

[ragingmuscle]

Will there be a nutrition plan for those that are either on a cut or in contest prep...???

As you know, this is very individual specific. On an average prep starting around 16 weeks out, I generally always set the carbs at 150 grams per day for anyone no matter their size. There are always exceptions of course, but this is my general rule of thumb for an athlete thats already starting their cut in pretty good shape. The protein will be the same generally at 1.5 grams per pound of lean body mass.

From there, it's weekly and sometimes bi-weekly adjustments.

[JakeFusion]

This is great, thanks. I know how to adjust my macros, but I was wondering, because I am 6'3 274lbs with 21% BF, if I were to follow something like this for a 200lbs man, with additional protein (like a shake after I workout), would this be a good plan to follow for a moderate cut? Not looking to get into contest shape, but just drop the BF down to 10-12% over a 12-16 week period while maintaining (or even gaining) lean mass.

Would that work or should I up the protein and carbs accordingly, and I'll lean out while bulking?

[ragingmuscle]

This is great, thanks. I know how to adjust my macros, but I was wondering, because I am 6'3 274lbs with 21% BF, if I were to follow something like this for a 200lbs man, with additional protein (like a shake after I workout), would this be a good plan to follow for a moderate cut? Not looking to get into contest shape, but just drop the BF down to 10-12% over a 12-16 week period while maintaining (or even gaining) lean mass.

Would that work or should I up the protein and carbs accordingly, and I'll lean out while bulking?

Mostly depends on how your eating now. If the ratios work out for your lean mass and the calories are lower than what you eating now, then your bound to either lean out or maybe even experience a body comp change.

[JakeFusion]

Mostly depends on how your eating now. If the ratios work out for your lean mass and the calories are lower than what you eating now, then your bound to either lean out or maybe even experience a body comp change.

Thanks, Rage. I am not eating super great right now, so I expect a body comp change. :)

[gemgemkid]

The App I use for Calorie Counting on my iPhone is called Tap & Track. It has a large database of supermarket foods and restaurants (for your naughty days.) It also allows you to adjust your daily caloric intake, set your budgets for your macros, and also allows you to specify what time of the day you eat. After some data it will give you graphs. It also allows for you to email your logs or upload them to Facebook. The company is pretty good about updates and you will always have it with you. Overall I like it.

[ragingmuscle]

The App I use for Calorie Counting on my iPhone is called Tap & Track. It has a large database of supermarket foods and restaurants (for your naughty days.) It also allows you to adjust your daily caloric intake, set your budgets for your macros, and also allows you to specify what time of the day you eat. After some data it will give you graphs. It also allows for you to email your logs or upload them to Facebook. The company is pretty good about updates and you will always have it with you. Overall I like it.

This is the kind of **** I like to see right here bro. Nice. Giving back.

[miabullitt]

I'm dieing to do HRT but this visceral/sub-q fat is killing me. Decisions decisions...

[ragingmuscle]

I'm dieing to do HRT but this visceral/sub-q fat is killing me. Decisions decisions...

It's all about transformation. I welcome those who need to cut and those who need to bulk. The training applies to both.

[miabullitt]

It's all about transformation. I welcome those who need to cut and those who need to bulk. The training applies to both.

Signing up for the solo run then!!

[GianfrancoViera]

Hey Rage
Can you give me some tips or recipes on how to cook the brown rice, sweet potatoes and the chicken breast?
Thanks in advance

[ragingmuscle]

Hey Rage
Can you give me some tips or recipes on how to cook the brown rice, sweet potatoes and the chicken breast?
Thanks in advance

Get a rice cooker and make a couple days worth of brown rice at a time. The brown rice cooks a little longer than the white and most rice cookers have a setting for both. I've also used the white rice setting to cook brown rice as well, so no worries either way.

For Yams i poke about 5-10 holes in them with a knife and nuke them for about 3 1/2 mi it's for e ery 8 oz or so. Not too hard but not too soft that way.

For chicken I grab a skillet, Pam spray it, filet the chicken breast so it cooks faster, lay it all out in the skillet, add a variety of mrs dash seasons to the filets, spray the top of the chicken with seasoning on it with Pam spray and cook. It's about 1o-15 minutes a side.

Enjoy.

I'm sure there are some other that can chime in with their recipes as well. The more the better.

[GianfrancoViera]

Thanks for the quick answer, but now I have more questions ;)
What kind of Pam, olive oil, canola or vegetable? Can I add garlics to the brown rice? And should I store the cooked rice, chicken and yams, should I keep them in the cooler or freezer?
Thanks once again.

[ragingmuscle]

Thanks for the quick answer, but now I have more questions ;)
What kind of Pam, olive oil, canola or vegetable? Can I add garlics to the brown rice? And should I store the cooked rice, chicken and yams, should I keep them in the cooler or freezer?
Thanks once again.

Any on the Pam.

Yes on garlic.

Fridge if no more than a couple days. Any longer, then freeze. The brown rice doesn't freeze well nor do the yams. Keep those in the fridge.

[skasmith]

I'm sure there are some other that can chime in with their recipes as well. The more the better.


I use whole wheat pasta a lot in my diet. It's easy to prepare, and is a great variation from the massive amounts of brown rice needed. I cook according to the instructions with some added herbs and spices. Then put it in to a strainer for a few minutes to continue to cook and soften up. Then a quick ice bath and in to the Tupperware containers. Goes great with any of the lean meats on this diet.

[ragingmuscle]

I use whole wheat pasta a lot in my diet. It's easy to prepare, and is a great variation from the massive amounts of brown rice needed. I cook according to the instructions with some added herbs and spices. Then put it in to a strainer for a few minutes to continue to cook and soften up. Then a quick ice bath and in to the Tupperware containers. Goes great with any of the lean meats on this diet.

Nice sk

[GianfrancoViera]

What are your thoughts on white potatoes and white rice? Ive been following the diet for 5 days now( except for saturday that ate 4 slices of meat lovers pizza ;] ) and I feel really bloated after eating brown rice and yams.. Or is there any way to speed up my metabolism?
Thanks

[ragingmuscle]

What are your thoughts on white potatoes and white rice? Ive been following the diet for 5 days now( except for saturday that ate 4 slices of meat lovers pizza ;] ) and I feel really bloated after eating brown rice and yams.. Or is there any way to speed up my metabolism?
Thanks

At 22 years old, you just might be able to handle white rice and potatoes just fine. They are a bit high on the GI charts but if they don't bother you, then put them in there. For some people, yams cause bloating. My advice is to make the switch and see how your body reacts.

[mrdead]

At 22 years old, you just might be able to handle white rice and potatoes just fine. They are a bit high on the GI charts but if they don't bother you, then put them in there. For some people, yams cause bloating. My advice is to make the switch and see how your body reacts.
And, for some people... Yams cause projectile vomiting... *LOL*

[rbowman91]

Hey Tom,

You think it's okay to change certain meals, based on budget? As a broke college student, I can't exactly afford top sirloin on a regular basis, so I eat a lot of chicken with fish rotated in on certain days. I also kill it with the eggs.

[ragingmuscle]

Hey Tom,

You think it's okay to change certain meals, based on budget? As a broke college student, I can't exactly afford top sirloin on a regular basis, so I eat a lot of chicken with fish rotated in on certain days. I also kill it with the eggs.

Absolutely bro. Even ground beef that's a bit on the leaner side will work.

[necrologic]

All I really need to do to gain mass now it eat more lol. I'm not saying to eat fast food everyday, but I do need to really up my calories. To help out the other poor people on here I will throw in a few food ideas for bulking that's cheap.

-Peanut Butter
-Oats
-Chicken breast.. you can do all kinds of stuff with chicken so it doesn't get boring and its cheap. I buy the frozen in bulk.
-A bag of dried Pinto beans. Just use a crock pot and enjoy.
-Fish
-Ground beef.. It doesn't HAVE to be that organic or grassfed stuff to be healthy for you. Just make sure its at least 80% lean.
-Skillet steaks are usually cheap especially if they are on managers special.
-Potatoes
-Nuts
-Cheat meal every now and then like pizza. I like to add every kind of veggie and meat that will fit on it.
-Self homemade gainer.. Easy.. Just blend up some oats first, throwe in a couple spoon fulls of peanut butter, a couple cups of milk, favorite flavor of whey powder, little bit of olive oil for more healthy fats and some calories, and finally a fruit of your choosing.

Finally remember buying in bulk is your friend. "Most" of the time you can save a good amount doing so. Just be sure to compare prices. A good example of this is milk.. Sometimes its cheaper to buy two half gallons rather than a gallon. Compare prices to help out with this. Be sure to also take advantage of sells.

Hope that helps

[alchemist405]

I'm in the same boat rbowman91, but when I can allocate some extra funds I plan on substituting my beef with bison on occasion.

[rbowman91]

Absolutely bro. Even ground beef that's a bit on the leaner side will work.

Solid, thanks bro!

[gemgemkid]

Rage,

You listed a definite number per pound of mean body mass for protein and carb intake but said to avoid too many fats. What is a good calculation to use for how much fat we are alotted during this program?

Also, I noticed on yor example program your carbs were practically spread out in every meal. I eat most of my carbs in my three core meals and lesser amounts inbetween. If the numbers match, does it matter how much macros we consume during each meal?

Thanks for all your insight! Appreciate every morsel of knowledge you're willing to share.

[ragingmuscle]

Rage,

You listed a definite number per pound of mean body mass for protein and carb intake but said to avoid too many fats. What is a good calculation to use for how much fat we are alotted during this program?

Also, I noticed on yor example program your carbs were practically spread out in every meal. I eat most of my carbs in my three core meals and lesser amounts inbetween. If the numbers match, does it matter how much macros we consume during each meal?

Thanks for all your insight! Appreciate every morsel of knowledge you're willing to share.

If I recall, I made an adjustment on you recently. Correct? I think I had you add 8 oz of chicken to your daily. And I believe you were on the upper end of what I like my athletes to be during a bulking period. For you, adding fat is not a good idea right now at all. In general, it is something that I'll add in certain situations where I feel like the person can handle it. Fat is a very personalized prescription macro.

On the carbs, I like a nice smooth delivery throughout the day regardless of training. If you want to add a bit more to your pre and post meals, thats fine too.

[gemgemkid]

If I recall, I made an adjustment on you recently. Correct? I think I had you add 8 oz of chicken to your daily. And I believe you were on the upper end of what I like my athletes to be during a bulking period. For you, adding fat is not a good idea right now at all. In general, it is something that I'll add in certain situations where I feel like the person can handle it. Fat is a very personalized prescription macro.

On the carbs, I like a nice smooth delivery throughout the day regardless of training. If you want to add a bit more to your pre and post meals, thats fine too.

Yes to the chicken and yes to me being on the higher end of BF during a bulking phase. I really am not adding fat to my diet other than what fat is naturally occurring in the foods I eat and a light coating to prevent sticking when cooking. The number my calorie counter gives seems like alot...~70g fat/day! The fat really comes from my proteins, whole eggs (~7g per egg), chicken (~17g per 8oz), and ground turkey (~27g per 8oz). Of course a small amounts from other carbs here and there.

Is it just me or does 70g/day (630 fat calories) seem like alot!? If it is alot...what do you recommend I do? Stick with just chicken or fish? I really want the most I can get out of this next 12 weeks with you and HRT, so I appreciate all the help!

[ragingmuscle]

Yes to the chicken and yes to me being on the higher end of BF during a bulking phase. I really am not adding fat to my diet other than what fat is naturally occurring in the foods I eat and a light coating to prevent sticking when cooking. The number my calorie counter gives seems like alot...~70g fat/day! The fat really comes from my proteins, whole eggs (~7g per egg), chicken (~17g per 8oz), and ground turkey (~27g per 8oz). Of course a small amounts from other carbs here and there.

Is it just me or does 70g/day (630 fat calories) seem like alot!? If it is alot...what do you recommend I do? Stick with just chicken or fish? I really want the most I can get out of this next 12 weeks with you and HRT, so I appreciate all the help!

Ok cool. Sometimes I might need a reminder here and there. I am going on 45 ya know! It is a bit on the higher side for you. I personally recommend Pam spray for your cooking. I would also recommend you cut the yolks your using in half and add some more egg whites to make up for the loss in protein. Bring that down closer to 40 grams a day but try to spread it out.

[BB2K]

Ok cool. Sometimes I might need a reminder here and there. I am going on 45 ya know! It is a bit on the higher side for you. I personally recommend Pam spray for your cooking. I would also recommend you cut the yolks your using in half and add some more egg whites to make up for the loss in protein. Bring that down closer to 40 grams a day but try to spread it out.

and? what ya tryin to say about us 40+ dudes? lol

[CaptSpaulding]

The App I use for Calorie Counting on my iPhone is called Tap & Track. It has a large database of supermarket foods and restaurants (for your naughty days.) It also allows you to adjust your daily caloric intake, set your budgets for your macros, and also allows you to specify what time of the day you eat. After some data it will give you graphs. It also allows for you to email your logs or upload them to Facebook. The company is pretty good about updates and you will always have it with you. Overall I like it.

Really good find,

I downloaded that app and I can tell already that this is going to be very beneficial.

Thank you for the tip.

[gemgemkid]

Really good find,

I downloaded that app and I can tell already that this is going to be very beneficial.

Thank you for the tip.

No problem. I was just using it so I'll give you a warning with it as you may run into it. Be wary of the non-brand name egg whites. For some reason it gives insane amount protein i.e. 10.5 g per egg white!? I would stick with a brand name egg white, even if you don't use it, for a more accurate macro count. Other than that it's awesome! Glad you are gonna make some use out of it!

[gemgemkid]

Ok cool. Sometimes I might need a reminder here and there. I am going on 45 ya know! It is a bit on the higher side for you. I personally recommend Pam spray for your cooking. I would also recommend you cut the yolks your using in half and add some more egg whites to make up for the loss in protein. Bring that down closer to 40 grams a day but try to spread it out.

Geez Rage! It ain't even Monday and your bustin' my balls already. Lol. I tried to take your advice the best I could on the extra protein, less fat, spreading out my macros, and referenced to your example meal plan and came up with my HRT Meal Plan. It's posted on our team thread if you'd like to hop over and gimme your critique (and anyone else who cares to chime in). Appreciate all the help you're giving to everyone to help them get to where they want to be.

[snakedoc96]

Hey Rage what do you think would be a good diet for bulking for me? I'm one of the VERY luck ten who won the 12 weeks in hell contest and I'm lookin to put on as much weight as my frame will hold. Ill be honest, I haven't been good about keeping track of my food but I'm cramming in as much as I can per day. I sent you the information you requested on the main forum page for my body weight and appetite.

[ragingmuscle]

Hey Rage what do you think would be a good diet for bulking for me? I'm one of the VERY luck ten who won the 12 weeks in hell contest and I'm lookin to put on as much weight as my frame will hold. Ill be honest, I haven't been good about keeping track of my food but I'm cramming in as much as I can per day. I sent you the information you requested on the main forum page for my body weight and appetite.

Follow this base and I'll make adjustments from here. At 180 lbs your probably around 240 on the protein and 330 on the carbs daily.

This example is for a 200 lber at around 10% bf

Protein (1.5 grams x Lean Body Mass (180) = about 270 grams total protein for the day)
Carbs (2 grams x Lean Body Mass (180) = about 360 grams total carbs for the day)

Broken down into 6 meals and with most of the foods I recommended, it would look something like this:

Sample Diet Plan

The portions shown here are for a 200 lb male with 10% body fat.

Meal 1:

egg whites
9 Calories: 103
Fats: 337 mg | Protein 22 g| Carbs 1 g

whole eggs
3 Calories: 166
Fats: 12 g| Protein 12 g| Carbs 1 g

oats
1 cup Calories: 210
Fats: 4 g| Protein 7 g| Carbs 37 g

Meal 2:

top sirloin
6 oz Calories: 362
Fats: 17 g| Protein 49 g| Carbs 0 g

brown rice
cooked brown rice
1 rounded cup Calories: 217
Fats: 2 g| Protein 5 g| Carbs 45 g

Meal 3:

chicken breast
6 oz Calories: 288
Fats: 9 g| Protein 46 g| Carbs 3 g

yam
8 oz Calories: 261
Fats: 318 mg | Protein 3 g| Carbs 62 g

Meal 4:

lean pork
6 oz Calories: 176
Fats: 10 g| Protein 20 g| Carbs 390 mg

brown rice
cooked brown rice
1 rounded cup Calories: 217
Fats: 2 g| Protein 5 g| Carbs 45 g

Meal 5:

chicken breast
6 oz Calories: 288
Fats: 9 g| Protein 46 g| Carbs 3 g

yam
8 oz Calories: 261
Fats: 318 mg | Protein 3 g| Carbs 62 g

Meal 6:

egg whites
9 Calories: 103
Fats: 337 mg | Protein 22 g| Carbs 1 g

whole eggs
3 Calories: 166
Fats: 12 g| Protein 12 g| Carbs 1 g

brown rice
cooked brown rice
1 rounded cup Calories: 217
Fats: 2 g| Protein 5 g| Carbs 45 g

[snakedoc96]

Excellent brother! what could I substitute for the sirloin? Thats a bit too much money. How many meals should I get in before my workout? I usually try to get breakfast and lunch in before hitting the weights

[ragingmuscle]

Excellent brother! what could I substitute for the sirloin? Thats a bit too much money. How many meals should I get in before my workout? I usually try to get breakfast and lunch in before hitting the weights

Combination of whole eggs/egg whites is a good sub. Good couple meals is always ideal brother. Get after it man.

[snakedoc96]

Cant wait!! I'm gonna start preparing my meals on Sunday so I can smash the gym without worrying about meals. Im just curious, whats your take on tuna? It seems to be pretty controversial in the personal trainer world. Personally, I love that **** but Im just curious as to what you think about it.

[ragingmuscle]

Cant wait!! I'm gonna start preparing my meals on Sunday so I can smash the gym without worrying about meals. Im just curious, whats your take on tuna? It seems to be pretty controversial in the personal trainer world. Personally, I love that **** but Im just curious as to what you think about it.

In the bag is fine brother.

[Colin25]

I try to get my breakfast and lunch in before weights too....but if im stressing time i do weights at night.

[gemgemkid]

Wow...I'm probably definitely going against the grain with my workout schedule. ChefDBIG works mostly night up until 10pm, so we gotta work out first thing the morning, I'm talking at the gym by 5:30am. Since it's the first thing we do, we have to rely on the previous nights eating habits to help fuel us. Honestly though, I feel like I get a better workout than hitting the gym after a long day of work.

[snakedoc96]

Alright brother, just got back from the grocery store. Lots of chicken breasts, lots of talapia, tons of rice and two bags of green beans. so for breakfast I was thinking a couple eggs, two pieces of toast, a bowl of oatmeal and a glass of chocolate milk ( I know the chocolate is bad but it helps me feel full and get quick energy). second meal would be 6 oz chicken breast and some rice, then Id hit the gym take my post workout shake with a banana. What you think so far rage? would chicken and rice be better post workout or would talapia and greenbeans be better? Please make any changes to my diet as you see fit. Im tryin to learn from the master. Those are the key ingredients to my diet that I listed up top plus oatmeal and tuna.

[gemgemkid]

Alright brother, just got back from the grocery store. Lots of chicken breasts, lots of talapia, tons of rice and two bags of green beans. so for breakfast I was thinking a couple eggs, two pieces of toast, a bowl of oatmeal and a glass of chocolate milk ( I know the chocolate is bad but it helps me feel full and get quick energy). second meal would be 6 oz chicken breast and some rice, then Id hit the gym take my post workout shake with a banana. What you think so far rage? would chicken and rice be better post workout or would talapia and greenbeans be better? Please make any changes to my diet as you see fit. Im tryin to learn from the master. Those are the key ingredients to my diet that I listed up top plus oatmeal and tuna.

I know I am no Nutritionist but using Green Beans as your carb for a meal might be kinda difficult. The amount green beans it takes to get the correct amount of carbs is ridiculous when you compare it to say 1 cup of cooked brown rice. According to my calorie counter, Tap & Track, you'd have to eat twice as many ounces of green beans to meet the carb requirments of the same ounces of brown rice. If you can handle that than power to you because the greens have good vitamins and whatnot . Personally, I prefer brown rice vs. vegetables because it's less to eat at a sitting. It freaks me out that I eat next to no fruits and veggies, but my multi makes it all better!

[snakedoc96]

I know I am no Nutritionist but using Green Beans as your carb for a meal might be kinda difficult. The amount green beans it takes to get the correct amount of carbs is ridiculous when you compare it to say 1 cup of cooked brown rice. According to my calorie counter, Tap & Track, you'd have to eat twice as many ounces of green beans to meet the carb requirments of the same ounces of brown rice. If you can handle that than power to you because the greens have good vitamins and whatnot because it's less to eat at a sitting. Personally, I prefer brown rice vs. vegetables. It freaks me out that I eat next to no fruits and veggies, but my multi makes it all better!

Yeah green beans do have less carbs but I like eating em and they have lots of fiber. I try to get one serving of fruit and one serving of vegetables a day just for nutritional reasons. I personally prefer brown rice as well, but that gets monotonous eating a **** ton of brown rice a day haha

[ragingmuscle]

Alright brother, just got back from the grocery store. Lots of chicken breasts, lots of talapia, tons of rice and two bags of green beans. so for breakfast I was thinking a couple eggs, two pieces of toast, a bowl of oatmeal and a glass of chocolate milk ( I know the chocolate is bad but it helps me feel full and get quick energy). second meal would be 6 oz chicken breast and some rice, then Id hit the gym take my post workout shake with a banana. What you think so far rage? would chicken and rice be better post workout or would talapia and greenbeans be better? Please make any changes to my diet as you see fit. Im tryin to learn from the master. Those are the key ingredients to my diet that I listed up top plus oatmeal and tuna.

So far so good bro. Follow the eating plan I laid out in the nutrition episode as closely as you can as a base for getting started. Try to get carbs like yams, oats or brown rice before and after training. Chicken or white fish work for before and after training. Or you can throw a pre or post workout shake in there.

[snakedoc96]

Hell yeah. Thanks bro, cookin all my meals tonight. Ill have the before photos up tomorrow afternoon or tonight. Sorry its takin so long, Ive been busy as **** with school.

[akira6713]

Hey Rage, Im going to be starting HRT on January 2nd, am just finishing a 12 week cut on December 18th and will take a 2 week break before bulking.

Well at the end of my cut I will be approximately 145lbs at around 10-11% bodyfat. Thing is im very anal about my nutrition and meals, I eat out of containers all day everyday, as I buy in bulk and cook in bulk as well to make sure I eat clean. During my cut I kept my carbohydrate intake just about even with my protein intake, minimizing carbohydrates completely in my last 2 meals at night. My question is should I do the same during HRT in order to stay as lean as possible or should I spread carbohydrates in through all meals? Also I tend to have a protein shake at night right before bed as my last meal, will be doing casein for HRT, should I add any carbohydrates to that like Oats or Wheat bran? I usually ass flax or wheat germ as well.

Another question is in regards to my weight gainer. I purchased a tank of Animal weight gainer. During my cut I was taking 1/2 cup carbo gain with 1 scoop protein isolate (as well as supplements like creatine and glutamine) in my post workout shake about 10 minutes within finishing workout. I was thinking of drinking my weight gainer as post workout shake during HRT since it has carbohydrates and protein in large amounts. Is this ideal?

[ragingmuscle]

Hey Rage, Im going to be starting HRT on January 2nd, am just finishing a 12 week cut on December 18th and will take a 2 week break before bulking.

Well at the end of my cut I will be approximately 145lbs at around 10-11% bodyfat. Thing is im very anal about my nutrition and meals, I eat out of containers all day everyday, as I buy in bulk and cook in bulk as well to make sure I eat clean. During my cut I kept my carbohydrate intake just about even with my protein intake, minimizing carbohydrates completely in my last 2 meals at night. My question is should I do the same during HRT in order to stay as lean as possible or should I spread carbohydrates in through all meals? Also I tend to have a protein shake at night right before bed as my last meal, will be doing casein for HRT, should I add any carbohydrates to that like Oats or Wheat bran? I usually ass flax or wheat germ as well.

Another question is in regards to my weight gainer. I purchased a tank of Animal weight gainer. During my cut I was taking 1/2 cup carbo gain with 1 scoop protein isolate (as well as supplements like creatine and glutamine) in my post workout shake about 10 minutes within finishing workout. I was thinking of drinking my weight gainer as post workout shake during HRT since it has carbohydrates and protein in large amounts. Is this ideal?

I would recommend you add 50 grams a day to your diet when you finish your cut and yes, add those carbs into those later meals. Keep doing what your doing with eating clean, just eat a little more clean food. Oats and wheat bran are fine. The weight gainer post workout is good. Just don't overload your system with a ton of calories. Keep it no higher than 60 grams carbs and 60 grams of protein. Keep the fat in check.

I look forward to hearing about your run of Hell Raiser Training. Let me know if you need any help along the way and be sure to start a journey in the Hell Raiser Training section to score a shirt.

[snakedoc96]

would sweet potato fries be good?

[ragingmuscle]

would sweet potato fries be good?

You bet. Cook with Pam spray.

[BB2K]

would sweet potato fries be good?

those babies are sooo good! But make sure they are made from the sweet tater not the frozen bag ones. Those are deep fried first.

[snakedoc96]

You bet. Cook with Pam spray.

Excellent. I got my before pics up on the main thread. would you mind taking a look and maybe helping me bring up some weak points? Im concentrating on upper chest and biceps cos I feel like my tris overshadow my bis.

[squirrelmeister]

I see on the diet you have set that you have yams a lot on there, they do not have yams available for me in afghanistan. Just wondering what a good substitute would be for yams. Thank you very much! I'm only into the second day of this and loving it! I've never followed a diet before ever so this should produce good results with my food intake the way it is!

[GallmanFitness]

So much food!

[ragingmuscle]

I see on the diet you have set that you have yams a lot on there, they do not have yams available for me in afghanistan. Just wondering what a good substitute would be for yams. Thank you very much! I'm only into the second day of this and loving it! I've never followed a diet before ever so this should produce good results with my food intake the way it is!

Take what is available to you and run the numbers at nutritiondata.com. Stay with carb sources that have mid range gi ratings.

[squirrelmeister]

Take what is available to you and run the numbers at nutritiondata.com. Stay with carb sources that have mid range gi ratings.

Thanks Rage!

[rbowman91]

Hey Tom,

So I'm sticking to the numbers you gave me. My question was, I was thinking of bulking hardcore for the first month of the contest, and then maybe doing some kind of a cut during the last two months (or month and a half, I have a very fast metabolism and I cut easily) so that way my final pictures will show off my results better. What do you think of that? Or should I just stick to the high numbers and pack on the most weight and size throughout the full 12 weeks?

Thanks brother.

[snakedoc96]

Meals for today

Breakfast
5 whole eggs
three pieces of toast
bowl of oatmeal
two glasses of chocoalte milk

pre workout meal
two scoops whey protein
8 oz chicken
1.5 cup of rice

post workout
same as pre workout

pre supper
8 oz chicken
10 oz sweet potato fries

supper
pizza :( (couldnt resist, its my kryptonite)

Tonight at 9
bag of tuna mixed with salad, vegetable oil and 4 handfulls of peanuts

Before bed
night time shake

[Bigpopsonswole]

Thanks for bringing me on board Rage. I look forward to bringing it to hit my goals. Hello to the folks on this forum.

[ragingmuscle]

Thanks for bringing me on board Rage. I look forward to bringing it to hit my goals. Hello to the folks on this forum.

Your welcome brother

[ragingmuscle]

9ljIWuNbu-0

[BB2K]

9ljIWuNbu-0

I just LOVE simplicity :) So no veggies huh? I like that a lot! lol

[rbowman91]

Tom and Universal Reps ,

So I start my new internship next week which is worrying me in regards to my contest diet. I'm going to be working in an office in D.C. on the Hill, and I don't know my new bosses yet so I have no idea whether or not they would be cool with an intern bringing a bunch of chicken and rice to eat throughout the day. I do get my lunch break, but on high macro numbers like mine, I'm going to need more than that. Plus I get so hungry throughout the day regardless. Are there any recommendations you have of food sources that are dense and full of nutrients, but somewhat portable and easy to eat on the job without causing any problems with management? I hate the idea of relying on those big protein/carb bars, or cliff bars, but I'll do whatever I need to. I don't want to lose gains or weight, as it happens quickly with me. Any recommendations?

[rockwood51]

Tried cooking my chicken in the pan like in the video tonight and I'm SOLD. It was great. I've been baking it and it's been dry and just unpleasant lately. I'm switching my methods lol.

[BB2K]

Tried cooking my chicken in the pan like in the video tonight and I'm SOLD. It was great. I've been baking it and it's been dry and just unpleasant lately. I'm switching my methods lol.

i gave up on chicken.. lol All Tilapia for me. LOVE that fish!

[mrdead]

Hey, Boss... How about a contest prep version of this...???

[G Diesel]

9ljIWuNbu-0

Great food prep video bro. Awesome insight.

Peace, G

[wessej40]

Tom and Universal Reps ,

So I start my new internship next week which is worrying me in regards to my contest diet. I'm going to be working in an office in D.C. on the Hill, and I don't know my new bosses yet so I have no idea whether or not they would be cool with an intern bringing a bunch of chicken and rice to eat throughout the day. I do get my lunch break, but on high macro numbers like mine, I'm going to need more than that. Plus I get so hungry throughout the day regardless. Are there any recommendations you have of food sources that are dense and full of nutrients, but somewhat portable and easy to eat on the job without causing any problems with management? I hate the idea of relying on those big protein/carb bars, or cliff bars, but I'll do whatever I need to. I don't want to lose gains or weight, as it happens quickly with me. Any recommendations?

What I've found to be a good meal on the go: 1c oatmeal cooked. Stir in a scoop of whey (any flavor obv, but I like ON chocolate) and add 2tbsp all natural no salt added PB. Works out to about 40g protein, usually tastes great, and is very filling.

Also loved this option on the go: look up 'healthiest homemade protein bars yet' can't post link.

Tasted great and you have control over all of the ingredients.