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  1. #3091
    o hai xKyle10's Avatar
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    Help with Diet?

    found this on another forum, dude uses but he has a solid diet, pretty sure he's on here too, in Zyzz's crew

    how would you guys modify this diet to fit 40/40/20 for ~2600 cals give or take about 100, i just need some help with portions and im good. reps for whoever does this:

    Originally Posted by supaturk

    Diet is set - been through it with an oldschool bodybuilding friend which is always a plus.

    Meal 1: Pro/Carb 8:00am
    8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
    50g protein / 54g carbs / 5g fat

    Meal 2: Pro/Fat 10:00am
    Lean Ground Beef, 50g Cottage Cheese, green veggies
    55g protein / 2g carbs / 20g fat

    Meal 3: Pro/Carb 12:00pm
    2 x Chicken Breast, 1 and a half cup Brown Rice
    85g protein / 84g carbs / 3g Fat

    Meal 4: Pro/Fat 2:00pm
    2 Medium Cans of Tuna , Veggies
    60g protein / 6g carbs / 10g Fat

    Meal 5: PPWO 5.00pm
    Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
    50g protein / 70g carbs / 3g fat

    Workout: 7:00pm

    Meal 6: PWO Right After Training
    2 Scoops Whey Protein / 80g of Dextrose
    45g protein / 80g carbs / 0g fat

    Meal 7: Pro/Fat 8-8:15pm
    Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
    50g protein / 5g carbs / 18g fat

    Meal 8: Before Bed 10:00pm
    3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
    60g protein / 3g carbs / 21g Fat

    Protein: 455grams - Carbs: 300grams – Fat: 80grams
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  2. #3092
    Registered User Drake7's Avatar
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    Originally Posted by xKyle10 View Post
    found this on another forum, dude uses but he has a solid diet, pretty sure he's on here too, in Zyzz's crew

    how would you guys modify this diet to fit 40/40/20 for ~2600 cals give or take about 100, i just need some help with portions and im good. reps for whoever does this:

    doubt you'll need all that man. just count cals and get in sufficient protein. supaturk is on celltech so don't follow his example.

    edit:

    ah I see.. well you should just try cutting out some meals. hmm.

    All that is like 3740 cals

    So you could take out these:

    Meal 4: Pro/Fat 2:00pm
    2 Medium Cans of Tuna , Veggies
    60g protein / 6g carbs / 10g Fat - 354 cals

    Meal 7: Pro/Fat 8-8:15pm
    Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
    50g protein / 5g carbs / 18g fat - 382 cals

    Meal 2: Pro/Fat 10:00am
    Lean Ground Beef, 50g Cottage Cheese, green veggies
    55g protein / 2g carbs / 20g fat - 408 cals

    Which will be minus 1144

    3740 - 1144 = 2596 cals.
    Lol that's pretty dead on for you actually.

    macros:
    protein: 290 grams
    carbs: 302 grams
    fat: 32 grams
    Last edited by Drake7; 06-14-2010 at 11:28 PM.
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  3. #3093
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    Originally Posted by Drake7 View Post
    doubt you'll need all that man. just count cals and get in sufficient protein. supaturk is on celltech so don't follow his example.
    aware but i have similar foods available and just wanted feedback on how to change portions/which meals to take out
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  4. #3094
    Registered User Drake7's Avatar
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    Originally Posted by xKyle10 View Post
    aware but i have similar foods available and just wanted feedback on how to change portions/which meals to take out
    updates just now. looks good or what?
    I guess if you want as many meals as him you could just change around from the meals I put up there.
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  5. #3095
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    Originally Posted by Drake7 View Post
    updates just now. looks good or what?
    I guess if you want as many meals as him you could just change around from the meals I put up there.
    thanks man reps on charge...i dont like tuna or cottage cheese though what could i sub out for that? just bought a bunch of oats
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  6. #3096
    Registered User Drake7's Avatar
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    Originally Posted by xKyle10 View Post
    thanks man reps on charge...i dont like tuna or cottage cheese though what could i sub out for that? just bought a bunch of oats
    I actually took out all the tuna it seems. Nice coincidence.


    Meal 1: Pro/Carb 8:00am
    8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
    50g protein / 54g carbs / 5g fat

    Meal 3: Pro/Carb 12:00pm
    2 x Chicken Breast, 1 and a half cup Brown Rice
    85g protein / 84g carbs / 3g Fat


    Meal 5: PPWO 5.00pm
    Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
    50g protein / 70g carbs / 3g fat

    Workout: 7:00pm

    Meal 6: PWO Right After Training
    2 Scoops Whey Protein / 80g of Dextrose
    45g protein / 80g carbs / 0g fat


    Meal 8: Before Bed 10:00pm
    3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
    60g protein / 3g carbs / 21g Fat

    protein: 290 grams
    carbs: 291 grams
    fat: 32 grams
    cals 2612

    messed up a little with the math there. now it's right though.
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  7. #3097
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    thanks a lot brah, now its just about being disciplined enough to follow it
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  8. #3098
    Registered User Drake7's Avatar
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    mirin my new profile pic?
    I felt soft/bloated, no pump, daylight, hardly any tan left etc. probably looking my worst
    feels good man.

    Gonna do some pics with chest pump tomorrow, I think that's my ****ing short term goal or something and I guess that's very realistic as well.(how I look currently with pump, that is)
    Last edited by Drake7; 06-15-2010 at 02:09 AM.
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  9. #3099
    o hai xKyle10's Avatar
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    Originally Posted by Drake7 View Post
    mirin my new profile pic?
    I felt soft/bloated, no pump, daylight, hardly any tan left etc. probably looking my worst
    feels good man.

    Gonna do some pics with chest pump tomorrow, I think that's my ****ing short term goal or something and I guess that's very realistic as well.(how I look currently with pump, that is)
    good stuff brah


    this is from jan (better reflection):



    this is from today (different mirror/not zommed)




    tan = gone in this lighting but im this dark currently:







    if i can hit 10% by july 4 id be ecstatic, then its clean bulking from there on out for a very long time
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  10. #3100
    Registered User Drake7's Avatar
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    **** yeah you'll hit 10% by july. If you don't end up stalling or something.
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  11. #3101
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    Originally Posted by Drake7 View Post
    **** yeah you'll hit 10% by july. If you don't end up stalling or something.
    i hope so brah!

    cardio is: LIC (incline treadmill/walking the dog/swimming/tennis): 3-5x a week
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  12. #3102
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    Originally Posted by majorchamp View Post
    I would be perfectly happy with this build!

    his shoulders and back look a lot bigger there than i've seen in any previous pics

    definitely not a body you can make fun at...... tbqh he looks better than 99% of people (disregarding faces)
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  13. #3103
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    How u guys coming along? Got my BF measured. Aparently I'm 12.5% so I'm pretty close to where I want to be (Single digits-10%)

    A few more weeks and I would hope I'm done!!
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    Originally Posted by majorchamp View Post
    I would be perfectly happy with this build!

    Anyone know his weight and height in that picture? (No homo)
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  15. #3105
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    bf% critique

    how is my cut coming guys? what is my bf%. i still have a few weeks left, i started cutting beginning of may but seriously just this week (i got down to 167.5 lbs in may but stalled for 3 weeks due to poor dieting):

    i am now 163.5 lbs









    for the lulz:






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  16. #3106
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    amidoinitright?

    before: 162lbs






    after: 146lbs


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  17. #3107
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    nice chest brah, i just tried this today and that was the workout that gave me the illusion of having a chest post-workout lol

    http://www.simplyshredded.com/buildi...hilisaire.html

    i was skeptical at first, but im now a believer
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  18. #3108
    Registered User Drake7's Avatar
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    you are really lean kyle, must be close to 10% now. btw where's my rep at?
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    Originally Posted by Drake7 View Post
    you are really lean kyle, must be close to 10% now. btw where's my rep at?
    my bad brah im always on charge ill get to you! thanks man seriously
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  20. #3110
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    Originally Posted by xKyle10 View Post
    found this on another forum, dude uses but he has a solid diet, pretty sure he's on here too, in Zyzz's crew

    how would you guys modify this diet to fit 40/40/20 for ~2600 cals give or take about 100, i just need some help with portions and im good. reps for whoever does this:
    strong protein is strong.
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    just out of curiosity..are there some people who genetically just have a decent chest just as a part of growing up...or does everyone who has decent sized pecs (whether they are thin or fat) probably got it via working out/ bench press, etc..?

    I got tiny chesticles (as another guy in a thread put it) and just makes me wonder if most people have tiny chests and build them up, or if some just have the mass there.

    Because anyone who has a decent chest, even fat...once they cut the chest looks nice. For me, I gotta build mine up quite a bit.
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  22. #3112
    in haiti, cut is paused Insight's Avatar
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    quick update - I'm finally taking a 2 week diet break. I held out till Bonnaroo, my friends said I looked like I had put on an assload of muscle (irony: the last time they saw me I was 186) and now I'm happy. Weight loss is currently requiring 1600 cals/day + cardio to keep up, and this is as of 7-8 months of dieting. I'm going to be eating 2500 cals for the next 2 weeks and do a mini-bulk.

    I went from 186 to 161, so 25 lbs lost in ~7.5 months. That works out to a little under 1 lb per week average, like 0.8 lbs per week or so. It was 1 lb per week for a while, but the stall in feb-march brought the average down.

    I'm very happy with my progress so far - I've dropped from like 23-24% bodyfat to around 14% or so. All of my lifts went up in the meantime (until the end, when I started to lose a little bit of strength). It will be nice to take a break and for a little bit and spike my lifts.

    Lots of diet gurus recommend not going longer than 3-4 months without a break, and I've been going for double that. I'll let you know how the 2 week refeed affects my metabolism. Here's to hoping I jump back in at 1600 cals and lose 2 lbs/week instead of 1

    cheers

    PS: anyone go to Bonnaroo?
    Last edited by Insight; 06-17-2010 at 11:59 AM.
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  23. #3113
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    Originally Posted by Insight View Post
    quick update - I'm finally taking a 2 week diet break. I held out till Bonnaroo, my friends said I looked like I had put on an assload of muscle (irony: the last time they saw me I was 186) and now I'm happy. Weight loss is currently requiring 1600 cals/day + cardio to keep up, and this is as of 7-8 months of dieting. I'm going to be eating 2500 cals for the next 2 weeks and do a mini-bulk.

    I went from 186 to 161, so 25 lbs lost in ~7.5 months. That works out to a little under 1 lb per week average, like 0.8 lbs per week or so. It was 1 lb per week for a while, but the stall in feb-march brought the average down.

    I'm very happy with my progress so far - I've dropped from like 23-24% bodyfat to around 14% or so. All of my lifts went up in the meantime (until the end, when I started to lose a little bit of strength). It will be nice to take a break and for a little bit and spike my lifts.

    Lots of diet gurus recommend not going longer than 3-4 months without a break, and I've been going for double that. I'll let you know how the 2 week refeed affects my metabolism. Here's to hoping I jump back in at 1600 cals and lose 2 lbs/week instead of 1

    cheers

    PS: anyone go to Bonnaroo?

    You should have tried to lose more than 1lb in the first place. Losing over 2lb/week is no where near as bad as people make out..
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  24. #3114
    in haiti, cut is paused Insight's Avatar
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    Originally Posted by makavelicss View Post
    You should have tried to lose more than 1lb in the first place. Losing over 2lb/week is no where near as bad as people make out..
    lol i know. people have told me that every single update i've made. long story short is, in the beginning I thought I would only have to lose 1 lb/week for a few months and be done. turns out i had a lot less lean mass than i thought i did, but i didn't realize that until way into it :\

    but at this point 1600 cals + cardio has had me losing about 1 lb/week. let's see if the 2 week refeed raises my BMR up so that 1600 cals has me losing more than that when i get back.
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  25. #3115
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    Originally Posted by Insight View Post
    lol i know. people have told me that every single update i've made. long story short is, in the beginning I thought I would only have to lose 1 lb/week for a few months and be done. turns out i had a lot less lean mass than i thought i did, but i didn't realize that until way into it :\

    but at this point 1600 cals + cardio has had me losing about 1 lb/week. let's see if the 2 week refeed raises my BMR up so that 1600 cals has me losing more than that when i get back.
    Ah I see. Well good luck bro. What're your plans once you reach your desired BF?
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    Originally Posted by makavelicss View Post
    Ah I see. Well good luck bro. What're your plans once you reach your desired BF?
    i'm gonna do a "moderate" bulk where I gain some fat but mostly muscle. I'm not going to do a "get f*cking huge" style GOMAD bulk because I don't need 5000 cals to gain 1 lb a week. And I'm also not going to do a "eat 100 cals over maintenance to gain no fat and never grow" bulk. Just gonna try to find the sweet spot.

    To be honest I'm more concerned (and motivated) by strength gains now, size is secondary. I want to gain strength without gaining an assload of fat too. In my experience there is a "sweet spot" where I can keep making strength gains at a good pace without gaining 2 lbs of fat a week too, and I have to find where that is. I sort of overshot it last bulk :\
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  27. #3117
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    Originally Posted by Insight View Post
    i'm gonna do a "moderate" bulk where I gain some fat but mostly muscle. I'm not going to do a "get f*cking huge" style GOMAD bulk because I don't need 5000 cals to gain 1 lb a week. And I'm also not going to do a "eat 100 cals over maintenance to gain no fat and never grow" bulk. Just gonna try to find the sweet spot.

    To be honest I'm more concerned (and motivated) by strength gains now, size is secondary. I want to gain strength without gaining an assload of fat too. In my experience there is a "sweet spot" where I can keep making strength gains at a good pace without gaining 2 lbs of fat a week too, and I have to find where that is. I sort of overshot it last bulk :\
    Yeh I getcha bro. Seems pointless to me - Adding muscle AND fat just to cut it away. May aswell add it lean.

    U goin for 300-500 above maintenance? I was gonna go for 200 over but I'm thinkin thats not enough?
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  28. #3118
    in haiti, cut is paused Insight's Avatar
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    Originally Posted by makavelicss View Post
    Yeh I getcha bro. Seems pointless to me - Adding muscle AND fat just to cut it away. May aswell add it lean.

    U goin for 300-500 above maintenance? I was gonna go for 200 over but I'm thinkin thats not enough?
    I really dunno. I'm going to try 300-500 above maintenance and see how I grow. I'm going to use strength as an indicator instead of scale weight and when I stall then up calories.

    Never again, though, will I just try to "clean bulk" and eat an assload of "clean" food every few hours and not focus on calories and macros.
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  29. #3119
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    what would you guys say my bf% is btw?
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  30. #3120
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    Originally Posted by majorchamp View Post
    just out of curiosity..are there some people who genetically just have a decent chest just as a part of growing up...or does everyone who has decent sized pecs (whether they are thin or fat) probably got it via working out/ bench press, etc..?

    I got tiny chesticles (as another guy in a thread put it) and just makes me wonder if most people have tiny chests and build them up, or if some just have the mass there.

    Because anyone who has a decent chest, even fat...once they cut the chest looks nice. For me, I gotta build mine up quite a bit.
    IMO, chest is one of the most "starting strength/size" genetic-based bodyparts.
    this routine is legit though, im going to run this as my second chest day for now:
    http://www.simplyshredded.com/buildi...hilisaire.html


    Originally Posted by majorchamp View Post
    strong protein is strong.
    i havent been hitting that, probably 185g or so, havent been counting cals due to personal issues

    Originally Posted by xKyle10 View Post
    how is my cut coming guys? what is my bf%. i still have a few weeks left, i started cutting beginning of may but seriously just this week (i got down to 167.5 lbs in may but stalled for 3 weeks due to poor dieting):

    i am now 163.5 lbs









    for the lulz:






    bump for bf%
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