You don’t need to prove anything to anybody but yourself man. Just keep doing what you want to do. We are here to help you along the way should you need it. Link a training long if you start one.
1 Like
What is the ideal macro split I can’t get a straight answer some say 30 30 30 some say 60 20 20 I am trying to get to 250 with very low body fat I’m currently at 230 with probably 25 to 30 % body fat I have no idea what my body fat is but I definitely don’t have much pinchable anymore
Macro split would depend on your goals. Typically I will do 1.25-1.5g per lbs protien. .3g-.35g per lbs fats and then fill the rest up to your desired cals with carbs.
A lean bulk I would prob set the protien at 1.5 and fats at .3 or so.
You’ll need to experiment a little with what works for you
Day 1 I started at dinner I’m obviously still not dialed in with my food I was last year when I did cycle #1 but this is a real eye opener
Ok, so what are you trying for now? Are you cutting, maintaining or bulking? If you are at 25-30% bodyfat, you won’t be able to get to a 250lb lean with the same diet patterns you’ve adopted up until now, which were cut one week, bulk the next, i.e. were undetermined and inconsistent. I would suggest now that you are tracking your macros (good for you), lean out over the next couple of months to at least 12-15% and then see what the mirror tells you. Also, besides tracking your weight, what I like to do is track my waist size with a tape measure while dieting up or down.
For me and many others, prioritizing protein and carb intake works best. Protein for obvious reasons and carbs for the much needed energy boost for training and recovery. Get your fats from already existing quality protein sources like beef, pork, chicken, nuts, milk etc.
What diet should I use I literally just started tracking my macros and I already see that I need a meal plan to stay consistent and avoid going over on my fats I’ve got my NEAT going like crazy all I know Is some monstrous mother fuckers have dirty bulked and we’re way fatter than me then were able to trim down in 8 to 10 weeks
I hate to drag this on again, but these are the questions that you needed answering over a year ago before ever touching PEDs. I use the common sense diet, but that’s after many years of experience of what works for me and what doesn’t. Do the classic BB diet if nothing else. Avoid processed foods and simple carbs. Lots of protein (lean meats, eggs, cheese - cottage if cutting), moderate complex carbs and low fat. This is what works for me and many others. It’ll probably work for you with a bit of tweaking.
p.s. learn to cook if you don’t. This is a game changer and more important than any steroid.
4 Likes
THIS!! Possibly the best diet advice given yet (not discounting other advices, they’ve been good too).
I think what you need to hear is the basics…LEARN to cook, AND…when you DO cook, you will be cooking massive quantities of food. Why? So that you will always have the CORRECT foods ready to eat when it’s meal time, so that you don’t get lazy and go “fuck this, I’ll just eat a hot pocket cuz I don’t feel like cooking at 10pm…there’s some protein and carbs in this”. That is probably the main reason many people get derailed on their diets. If you don’t have the correct foods readily available for simple reheating, we humans can easily be lazy as shit and convince ourselves that “oh, just eating x or y will be fine for now, I’ll cook later”.
Back to what I said earlier, to combat this, cook at least 2, maybe 3 times a week, but when you do, it WILL take several hours. The good news is that once you’ve knocked this out, you’ll be set for all your meals for several days. But when I say cook a lot, I’m talking about: Grilling/Baking (although grilled meats always taste best!) 8-10[I’m just using numbers from when I used to do this, adjust yours according BUT be sure to plan for x amount of meals a day and for at least 2 to preferable 3 days of x meals] chicken breasts, bake 6-8 sweet potatoes in the oven[wrap in foil-once done, after you reheat you can put on fake butter, splenda, and cinnamon and it tastes delicious!], bake another 5-6 regular potatoes, make 4-5 cups[pre-cooked measurement] jasmine rice, boil 10-12 eggs[don’t overcook that shit or the yolk will be all gray and taste awful-these are an easy to eat quick protein boost], 5-6 LEAN steaks [eye of round/flank-not the juiciest but also not the fattiest], cook 2-3 different LARGE portions of veggies(broccoli, green beans, brussel sprouts and add all the different healthy seasonings you wish).
When you finish the above, just put them all in tupperware in the fridge and VOILA, I just fixed your diet[lol, more or less]. Now, when it’s meal time, you can just go in the fridge and mix and match to create meals. Ex. grab you a steak, a sweet potato, and some sauteed broccoli, reheat, and there’s a great meal with protein, fat, complex carbs, and some fiber/nutrients. And for each successive meal, just mix and match a protein (you can also maybe grill some lean pork chops or other proteins to increase meat diversity), a carb, and always throw in veggies for roughage/nutrients.
Obviously keep tuna, protein powder, almond butter 1-2 tbl spoons max/day, oatmeal, extra virgin olive oil(don’t overdo, just 1-2 tbl spoons a day max), plenty of eggs, etc on the side. But ideally, you want to try and limit your amount of protein shakes to maybe 2x a day and aim to get most of your calories from whole foods, so just consume protein drinks at optimal times like post-workout and then right before bed.
This is what worked best for me for sticking to a diet and reaching a goal. If you have the foods already cooked and readily available you are much, much more likely to stick to a diet and be successful. As others have said, the key to leaning up is FOOD! It’s not the PED’s you take, it’s not the workouts (although, you DO have to do an hour of fasted cardio in the mornings[ideally mornings but just get in an hour a day 6-7 days a week])with weights, but it’s what you do OUTSIDE the gym for those other 22-23 hours a day! If you continually get in 6-7 meals a day of high quality, lean foods week in and week out, and stick to this for at least 12-16 weeks (YES, it will suck, and you can give yourself 1 cheat meal a week-stick to A MEAL, not a CHEAT DAY), dude, you WILL see an insane physique transformation.
I remember the first time I ever truly, strictly dieted down for a competition, I was blown away by how different I looked. I had taken before pictures in just my posing trunks, from the front relaxed, side relaxed, back relaxed poses and then I did the same after 12 weeks, I could NOT believe it was the same person. Just looking at all the changes everywhere-traps more pronounced, crazy quad separation, the detail in the 3 shoulder heads, the abs, the back detail with all the different back muscles, etc. It will make it all worth it. Good luck, cuz it ain’t easy! Sticking to this diet, and NOT cheating or “tweaking” it is incredibly difficult…DON’T DO IT GODDAMMIT! And if you do, well, I can’t promise shit. but if you do it to a “T”, you’ll thank me.
2 Likes
I cook almost every meal I eat. My diet is not as good it was and I avoid processed foods like the plague I’m going to go on a chicken and rice diet with red meat 2 times a week and potatoes thank you for the sweat potato recipe
Why? Processed doesn’t necessarily mean bad for you, and unprocessed doesn’t necessarily mean good for you.
For example, Doritos and protein shakes are processed. The former isn’t great for people to eat, the latter is something I consider a powerful nutritional tool for a lifter.
1 Like
Well I definitely drink a carnivore protein shake 3x a day with 2 raw eggs cinnamon pink Himalayan sea salt and whole grass-fed milk
So far the hardest macro to keep in check is my fat intake this morning I had 4 eggs 1/2 lb of chicken breast and 3 pieces of cheese and that was all of my fat for the day 50 grams
I would suggest a bit more diversity if you don’t want to lose your mind within two weeks. Especially if you know how to cook good food.
I’m guessing if he’s new to this whole tracking macros and dieting thing, it’s easier to track by categorizing certain meals and food as processed=bad unprocessed=good. I think everyone knows the difference between potato chips and protein powder, or M’n’Ms and beef jerky.
You’re overdoing it again. You’re overthinking and scrutinizing over small details instead of focusing on the bigger picture. I can relate thanks to my OCD and general anxiety, but if you lose the words ‘carnivore’, ‘cinnamon pink Himalayan’, and ‘whole grass-fed’ and just stick with a protein shake 3x a day with 2 raw eggs, sea salt and milk you’ll get the same nutritional effect without the trifling minutiae. However if this helps with consistency, have at it. Many of us take certain aspects of our lifestyle to relative extremes and I believe this is engrained in the very nature of life-time pursuers of strength and aesthetics.
1 Like
[quote=“rusty_hammer, post:324, topic:278706”]
I believe this is engrained in the very nature of life-time pursuers of strength and aesthetics.
[/quote] I couldn’t have put any better
Dude, I gave you perhaps the simplest, easiest outlines/plans for a diet above and you talk about a breakfast that is loaded with fat/processed foods and no complex carbohydrates? And you felt it made perfect sense to ingest your entire allotment of fats(and NOT the correct/healthy kinds) for the day in ONE MEAL?
I’m hoping others might back me up on this, but I literally told you how you need to structure your approach to food: cooking it, planning meals, nutrient selection, etc. It seems very simplistic because, guess what? It is! Watch some youtube videos of pro BB’ers with titles like “a full day of eating” or “dieting for a show-eating” and you will see that yes, the meals/foods, etc. are VERY REPITITIVE and boring! Of course it’s not fun when you have to eat only certain foods and worse, you have to repeat all of those meals over and over each day, day in and day out. But like all things…if it were easy, you’d see 6 pack abs on every person/gym-bro, or you’d see crazy muscle separation on every gym rat. But it is NOT. You have to ask yourself how badly you want to get down to the lower teens in BF%, how badly you want to really be able to see some real muscle definition in your physique.
The fact that you actually ate that breakfast shouts that you do not know how to eat like someone who wants to truly alter the appearance of their physique. The “carnivore” shake you speak of is good, for protein. But it lacks in calories/nutrients. So, what does your brain tell your body after drinking those? “I need more food/calories!” And then you go and put together meals perhaps full of calories, but calories in all the wrong places.
You’ve got to listen to those on here trying to help you man. I didn’t write that huge volume up above because I had nothing better to do. It’s because I’ve already been through all of this diet/meal planning/nutrient ratios, etc. etc. and learned it and I was attempting to pass on that knowledge to you via a simple outline to better eating and thus, a MUCH leaner, better looking physique. Your response of “I cook all my meals already” means jack shit because, no offense, whatever it is you call cooking/meals is NOT WORKING - hence your 30+% bodyfat levels!! Don’t be the very definition of insanity bro…keeping your comfortable world the same more or less but expecting a ton of change. Obviously (to all of us here commenting) whatever it is you are doing, ain’t working.
If you do NOT want any advice on diet/nutrition, simply state that and we will let you keep eating a couple of eggs and cheese slices for breakfast and a few “carnivore” protein shakes a day. But at least then, when you state that something ain’t working or that you cannot get that high BF% down, we’ll know why and that you already “got a good idea of what a diet should be”.
2 Likes
Thank you for the brutal reality I realize I don’t know shit about how to eat or even what I should have my macros at
My goal weight is 250 with preferably 10% body fat I feel like I can get there with time and a good diet I know it’s achievable
At 5’11? Jesus thats a lofty goal.
1 Like