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hlss09
Level 3

Join date: Jun 2010
Location: California, USA
Posts: 2356

It's always interesting to see what other people are eating for their respective goals. I think food is the most important part of the game, and this thread is dedicated to all things related to diet.

Things to list:

1) Goals (gaining, cutting, recomp, maintain)
2) Diet
3) Macros if you know them
4) Anything else


FOR ME:

1) Goals: I'm currently in a gaining phase, pushing my weight up with clean foods and really hard work
2) Diet:

Meal 1: Shake: 2 scoops whey, 1 cup oats, 1 banana, 1/2 tbsp VCO, 200mg ALA
Meal 2: 8oz Grass Fed Beef cooked in 1/2 tbsp VCO, 2/3 cup cooked brown rice, 200mg ALA
Workout: 1 scoop whey, 2 servings WMS
Meal 3: 2 cups oats, 2 scoops whey, 400mg ALA
Meal 4: 10 cage-free eggs cooked in 1 tbsp VCO, 3 slices sesame Ezekiel bread, sunflower seeds, 200mg ALA

3) Macros:

~400g carb / 275g protein / 140 g fat = ~4,000kcal

4) This diet was inspired by John Meadows' 'Mountain Dog Diet.' Basically just a list of clean foods that have GREAT body comp and health benefits. A lot of the old BOI guys have been/are using this model of eating with GREAT success.

What about you guys?

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its_just_me
Level

Join date: Aug 2006
Location: Scotland
Posts: 2412

I used to worry about macros all the time, then I realised they really didn't make that much difference (well, not compared to the total calories).

What matters more is long term "do-ability" (like the word I just made up?) and reasonable balance. Add to that nutrient timing too.

IMO, the middle road approach is great for gaining (something like 33/33/33 carbs/protein/fats...give or take 10-15%). Nobody's going to tell me that the Zone diet is far far superior to this since it has you eating 40% carbs vs 30% LOL. Or that somehow deleting carbs from your diet (i.e. under 5%) will make you gain much more muscle vs fat compared to moderate-low amounts.

There's that many "fads" out there that people think that the balanced way is far inferior...why? Or there's that much fear over carbs these days that even people who aren't carb sensitive are cutting them out (for no reason other than they were told so)

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DeltaOne
Level

Join date: May 2010
Location:
Posts: 1555

I don't think there's a correct or incorrect way to eat ( of course I'm talking about people who know their shit, not the random gym rat drinking a galon of coke and eating donuts for bulking )


But here's what I do, it's a basic macro nutrient rotation, aimed towards nutrient timing and shit like that.


I'm currently trying to bring up my chest, back and shoulders. I train chest alone, back and shoulders together another day. The days when I hit chest, I consume 300-350g of carbs, 250-280g protein, and little fat, the shame scheme is used on back/shoulders day except it's 400-500g carbs because it's a very taxing day. The insulin creates an anabolic environment, and there's more protein available for synthesis since little will be used for energy since carbs are already taking care of that, meaning I can afford to eat less protein, fats are kept minimal to avoid extra calories.


Following that I have one medium day where I train arms. Carbs are kept in the 200-300 area ( towards the lower end of the spectrum ), protein goes up to 300-320, and I introduce some fats.


Then there's 3 low days, these are cardio (off ) days or leg day, because I'm not trying to gain leg size. Here carbs go down to 140-200g, protein 300-350g, fats go up to 100-120g. High protein to fight of muscle catabolism, and because the body needs to break something for energy along with fats.



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DeltaOne
Level

Join date: May 2010
Location:
Posts: 1555

Whey and Powders:

I prefer to use these with pre/intra/post training protocols or before sleep instead of using it to replace meals, this forces me to eat more whole foods. I usually get 100g extra protein from shakes a day.

Creatine:

I've been using this for a while with little success. 5g every day made no different, so I take 6g on training days and 10g on non training days.

Seems to be yielding some results.

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hlss09
Level 3

Join date: Jun 2010
Location: California, USA
Posts: 2356

Its Just Me: I agree 100%. All that matters, IMO, is that you're in a caloric surplus and you have enough protein in your diet. I used to be one of those worry-warts about macros, and I asked a million questions about the best diet, etc...The trick is that you just need to eat! Not necessarily a 2,000 calorie surplus, but at LEAST enough to grow. Pretty easy really.

Delta: Good looking plan dude.


As for me, I just got a 10lb bag of waxy maize last night. Today, for legs, I mixed up 2 scoops WMS (60g carb) and 1 scoop of whey and sipped it before/during and a bit after. I felt AMAZING the whole time, energy for days. And the 10lb bag was 40 dollars, so it's ~30 cents per serving. PM me if anyone wants info on it. But yeah, I've never really used peri-workout stuff unless I'm dieting, when you can't really expect PR's as often. Since I'm now in a 'surplus,' I imagine that I'll get amazing results.

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Blackaggar
Level 2

Join date: Apr 2009
Location:
Posts: 2457

hlss09 wrote:
Its Just Me: I agree 100%. All that matters, IMO, is that you're in a caloric surplus and you have enough protein in your diet. I used to be one of those worry-warts about macros, and I asked a million questions about the best diet, etc...The trick is that you just need to eat! Not necessarily a 2,000 calorie surplus, but at LEAST enough to grow. Pretty easy really.

Delta: Good looking plan dude.


As for me, I just got a 10lb bag of waxy maize last night. Today, for legs, I mixed up 2 scoops WMS (60g carb) and 1 scoop of whey and sipped it before/during and a bit after. I felt AMAZING the whole time, energy for days. And the 10lb bag was 40 dollars, so it's ~30 cents per serving. PM me if anyone wants info on it. But yeah, I've never really used peri-workout stuff unless I'm dieting, when you can't really expect PR's as often. Since I'm now in a 'surplus,' I imagine that I'll get amazing results.



Yeah I havent been having anything during workouts in a little while and I actually like it better, I feel I can go a bit harder with no fear of throwing up something expensive I just drank lol

I weighed 251 this morning i was a bit shocked all ive been doing is hitting at least 5500 calories a day but it might be closer to 6 or even more I stop counting after i know ive gotten 5500. Ive been religious in having a shake before bed and now i even make 2 shakes every night because ive been waking up 2x every night for the past while so when that happens I pound a shake each time and this has helped me I believe its good to always have at least some calories flowing through your body while your getting bigger

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SteelyD
Level 4

Join date: Jun 2007
Location: Maine, USA
Posts: 12057

Approximate breakdown of "first lunch":

Avocado (1 Med): 250 cal, 25g Fat, 15g Carb, 0g Prot
Butter (2T): 200 cal, 11g Fat, 0g Carb, 0g Prot
Coconut (1/8 c): 35 Cal, 4g Fat, 1g Carb, 0g Prot
Mozz Chs (1/3 c): 110 Cal, 8g Fat, 1g Carb, 8g Prot
Eggs (10): 700 cal, 45g Fat, 0g Carb, 60g Prot

Total: 1295 Cal, 93g Fat, 16g Carb, 68g Prot

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SkyNett
Level 4

Join date: Sep 2004
Location: New York, USA
Posts: 3661

SteelyD wrote:
Approximate breakdown of "first lunch":

Avocado (1 Med): 250 cal, 25g Fat, 15g Carb, 0g Prot
Butter (2T): 200 cal, 11g Fat, 0g Carb, 0g Prot
Coconut (1/8 c): 35 Cal, 4g Fat, 1g Carb, 0g Prot
Mozz Chs (1/3 c): 110 Cal, 8g Fat, 1g Carb, 8g Prot
Eggs (10): 700 cal, 45g Fat, 0g Carb, 60g Prot

Total: 1295 Cal, 93g Fat, 16g Carb, 68g Prot


Holy shit! That's one meal?! 93 grams of fat - what does your whole day look like in cals/macros?

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SteelyD
Level 4

Join date: Jun 2007
Location: Maine, USA
Posts: 12057

SkyNett wrote:
SteelyD wrote:
Approximate breakdown of "first lunch":

Avocado (1 Med): 250 cal, 25g Fat, 15g Carb, 0g Prot
Butter (2T): 200 cal, 11g Fat, 0g Carb, 0g Prot
Coconut (1/8 c): 35 Cal, 4g Fat, 1g Carb, 0g Prot
Mozz Chs (1/3 c): 110 Cal, 8g Fat, 1g Carb, 8g Prot
Eggs (10): 700 cal, 45g Fat, 0g Carb, 60g Prot

Total: 1295 Cal, 93g Fat, 16g Carb, 68g Prot


Holy shit! That's one meal?! 93 grams of fat - what does your whole day look like in cals/macros?


I haven't done the breakdown, but the day I had that (yesterday), I also had about 1.75 lbs of steak, a couple heaping spoonfuls of natural PB, large salad with dressing and crumbled bleu cheese (maybe 1/4c of cheese), protein shakes equalling about 125 g protein (I think), and vegetables.

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DeltaOne
Level

Join date: May 2010
Location:
Posts: 1555

SteelyD wrote:
SkyNett wrote:
SteelyD wrote:
Approximate breakdown of "first lunch":

Avocado (1 Med): 250 cal, 25g Fat, 15g Carb, 0g Prot
Butter (2T): 200 cal, 11g Fat, 0g Carb, 0g Prot
Coconut (1/8 c): 35 Cal, 4g Fat, 1g Carb, 0g Prot
Mozz Chs (1/3 c): 110 Cal, 8g Fat, 1g Carb, 8g Prot
Eggs (10): 700 cal, 45g Fat, 0g Carb, 60g Prot

Total: 1295 Cal, 93g Fat, 16g Carb, 68g Prot


Holy shit! That's one meal?! 93 grams of fat - what does your whole day look like in cals/macros?


I haven't done the breakdown, but the day I had that (yesterday), I also had about 1.75 lbs of steak, a couple heaping spoonfuls of natural PB, large salad with dressing and crumbled bleu cheese (maybe 1/4c of cheese), protein shakes equalling about 125 g protein (I think), and vegetables.


You're looking much leaner and overall bigger and wider than the last pic I saw of you. Good work man.

I gotta try that egg recipe one day.

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SteelyD
Level 4

Join date: Jun 2007
Location: Maine, USA
Posts: 12057

DeltaOne wrote:
SteelyD wrote:
SkyNett wrote:
SteelyD wrote:
Approximate breakdown of "first lunch":

Avocado (1 Med): 250 cal, 25g Fat, 15g Carb, 0g Prot
Butter (2T): 200 cal, 11g Fat, 0g Carb, 0g Prot
Coconut (1/8 c): 35 Cal, 4g Fat, 1g Carb, 0g Prot
Mozz Chs (1/3 c): 110 Cal, 8g Fat, 1g Carb, 8g Prot
Eggs (10): 700 cal, 45g Fat, 0g Carb, 60g Prot

Total: 1295 Cal, 93g Fat, 16g Carb, 68g Prot


Holy shit! That's one meal?! 93 grams of fat - what does your whole day look like in cals/macros?


I haven't done the breakdown, but the day I had that (yesterday), I also had about 1.75 lbs of steak, a couple heaping spoonfuls of natural PB, large salad with dressing and crumbled bleu cheese (maybe 1/4c of cheese), protein shakes equalling about 125 g protein (I think), and vegetables.


You're looking much leaner and overall bigger and wider than the last pic I saw of you. Good work man.

I gotta try that egg recipe one day.


Thanks, man!! I'm trying best I can. It's a long road for sure!

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3837

Right now I'm trying to maintain, and maybe gain a very slight amount for the next 6 weeks or so. I have a USAPL meet on July 14th, and I'd like to come in for the 198 class, because I currently have broken the Kansas deadlift and bench record for my age (and I'm closing in on the squat record also). I'm weighing ~200 in the morning on an empty stomach, so I'm right where I want to be.

My diet has been something like this:

wake up:
1 scoop of hydrolyzed whey
1 scoop Power Drive

Meal 1 (2-3 hours later)
~dry cup of white rice
1 chicken breast
1 tbsp EVOO

~60 minutes pre-training (I have 6 caps of Indigo-3G an hour before this)
2 FINiBARs
Spike

during training
currently a serving of new Anaconda

~45 minutes after
1 serving new MAG-10
1 scoop Power Drive

Meal 2
same as meal 1 here

Meal 3
2 cups of almond milk
2 scoops of whey
1 banana

Meal 4 (pre-bed)
2 cups of almond milk
2 scoops of whey

I'm maintaining off of this right now. I want to say it's around 3000-3500 calories but I don't know. Once or twice a week I'll have a cheat meal, usually when I go out to eat with the family. I'm not going to lie, anything is fair game during those lol.

I'm thinking after my USAPL meet, I'm going to start a serious gaining phase and try to hit 220-230 depending on how I look/feel. My fiancee says she likes some fat on me, so I have no reason to not hit the gain train lol.

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