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Threads tagged with 'Carbs'

TitleAuthorPostsLast Post
Should I change my macros? tman87 7 16 daysjostrosky (22): You could for a couple of weeks and see how your body reacts. But don't drop carbs
Please critiq/help w 1st official lean bulk anteis99 9 17 dayseknight (54310): If you don't believe in IIFYM, why are you bothering with macros at all? That doesn't make sense. Honestly, if you feel like you need *that* much structure with your diet, you seem to have an unhealthy relationship with food. Good luck though! -3X
Should i cut ? PICS Jeffr 22 17 daysgetfit24 (10): I agree lol
Glycogen Yeags 6 26 daysSOLARSUPLEX (7261): Just saw this. Everything that i post can be found in the FAQ or with a quick google search.
new to macro's..advice sought alibongo78 4 2 monthseknight (54310): Well part of the issue is that your overall kcals are too low. At your current weight, attempting to lose 2 pounds per week is not reasonable, optimal, or likely healthy. I'd revisit the BMR calculator from MuscleandStrength in the FAQ, use moderately active as your activity level, and start with a deficit of only 300-400 kcals. As it is, you're starting so low, you have nowhere to go, and you're not consuming enough carbs to function. In the...
Get me shreded natrually! BlakeScar 12 3 monthsBlakeScar (28): Yeah I got thanks all I understand now. Well, I'll update pictures in a few months. Thanks for being welcoming and not d**** like :)
bulking plan help please nightwingbot 6 3 monthsMusicThings (13): Which is why my fats and carbs are exclusively Cool Ranch Doritos :) Jk
Finally got some juice. Opinions? MusicThings 4 3 monthsMusicThings (13): * injects all the vitamin C*
Please help me Benchify 2 3 monthsJsn3004 (1393): Start bulking. Everyone on this forum will tell you to bulk. You're 150 and still want to lean out? If you keep cutting you're going to look like you don't lift. 2,000 calories is very low and you already mentioned that you're increasing your cardio. And stop program hoping. Stick to one program.
Whats a good tech to dry out n tighten skin anteis99 1 3 monthsanteis99 (37): Hey guess so I have a question about looking tight as in skin tight. During the past 7 days out from a competition or an event. I'll load up on water for 3 days (2-3 gallons of water) zero to 40grams of carbs. thenI'll taper down the water from 1 gallon to 8oz of water 3 days out still no carbs. Then on the day before I would cut the water completely load up on carbs and I would continue to load up on carbs the day of but I would slowly add...
Macros MattO1999 8 3 monthsMattO1999 (31): @Hamb0 I didn't mean it like I'm lifting super heavy or ego lifting I just mean I like to get a good contraction and squeeze after every set and thanks for the advice much appreciated.
Bf ideas BrycenCanada 7 3 monthsBenzenunovic (22): what 3rnald0 said
Cutting macros Jenrboyle 17 4 monthsFiremanSi (41845): @Jenrboyle NEAT is non-exercise activity thermogenesis it's burning additional calories through moving more and one of the best ways I've found its tracking steps daily especially if ur job doesn't have you mlvng a lot, desk job and such. U can eat more and lose weight when ur daily expenditure is higher absent of gym and HIIT training !!
Ketosis diet Lesj 18 4 monthsdarklight79 (3019): Blame Taubes. Fortunately, Alan Aragorn smacked him around in a debate at some health summit. I would only consider keto/VLCD/psmf when prepping for a serious physique photoshoot during the last week or last few days. Everything else about keto whether SKD, CKD or TKD is just not conducive to muscle gain. Yet we have formerly overweight people who believe they're gaining muscle after the magic keto diet. No shit. Obviously the sudden drop...
Bulk Macros nevermore81 4 5 monthsFiremanSi (41845): @nevermore81 ur 205 and were eating 110protein... probably lost a bit of muscle there in those 50lbs. Personally i like meat in my diet so i tend to stick to the old reliable of 1g/lb of protein 205g in ur case. U shouldn't need much more than 400g carbs unless ur very active during the day. Ur also gonna want to moderately ramp in eating 3500 from 2100, so add 250-400cals every 4-7days and monitor weight gain.
Calories/Macros to build muscle? Acclaim927 14 5 monthsSOLARSUPLEX (7261): Looks good.
i need some advice for bulking NFaesthetics2000 8 6 monthsSOLARSUPLEX (7261): So keep doing it. You're 15. Eat everything. Workout a lot.
keto or stay with carbs at night? fitzy2015 6 6 monthsalexmeister (37): yeah brah!at night i suggest green salad and protein only!carbs is pleasure!no carbs-no gains ;):P but the best time for them is in the morning and pre and after workout!
How to stay lean while bulking GinoBB 2 6 monthsLiftamusprime (124): You know what sucks? This information was already on this the FAQ section..for the past two years..
Transformed myself, looking to get shredded SamirDripz 8 6 monthsAndyCap (118): Okay. the next step would be to track your calories and macros. Macros are things that can be tweaked but in general people here advise a 50/30/20 split. There is more info in the faq about that. If you want to get body fat lower you are going to have to track your calories religiously for a while. Getting that knowledge in place is vital. Also i would advise you add in some HIIT intervals a few times a week. Find out your maintenance calories...
Diet Derz95 10 7 monthsDerz95 (1): my goal is to reach lower body fat %
After a meal i just wanna sleep.need help fitzy2015 19 7 monthsErickFromOmaha (4159): Let me know when Lucifer joins the forum. That sob is a beast!
getting hard and dry for a show rylie111 10 7 monthsGreekLegend (43): Lay in a frying pan. you'll get dryyy
Trying the 40/40/20 help!!!! EBZ_94 11 7 monthsJamesM (22): eKnight is a freakin' time saver!
Cutting for 3 months after a 4 month bulk? Oslo1234 11 7 monthsHamb0 (2485): I'm not confident that it could all be done in 3 months. For some people, sure, and for others, maybe not. Given that you are in the 150's, its still a significant part of your bodyweight you want to lose yet. Im not saying you'll need a year of cutting to do it, but probably a little more than 3 months, to do i right. What might be an alternative for you, is to cut 10lbs, take a break from the cut, where you'll stay at maintainance (or even...
My Bulking Secret Weapon AccomplishAthletic 21 8 monthsSRorhrbac0808 (47092): Hahahaahh. Xoxoxoxo @ fire
Carbs West165 17 8 monthsAoverto7 (94): Gatorade
IIFYM Explained In Under 5 Minutes! OXPerformance 3 9 monthsOXPerformance (4): Hi @Hamb0, Thanks for watching hope you enjoyed it! It's an acronym so not actually a word! I.I.F.Y.M - 'If It Fits Your Macros' No worries!
Macro guidance jasonsmcdonald 8 9 monthsSOLARSUPLEX (7261): @jasonsmcdonald Rice cakes sweet potatoes rice noodles bagels fruit juice yogurt icecream anything bro.
How to make counting MACROs easier? Sierrapb 15 9 monthsSOLARSUPLEX (7261): They're* on my own post. Yeah they have these 3D printers called ovens. You put stuff in them and hit a few buttons. Come back 45 min later and it printed you whatever you put in it.
Scared of carbs and getting shredded. Thewasp Jump to first page43Jump to last page 10 monthseknight (54310): You can't build muscle and burn fat simultaneously with any real efficiency, unless you're a beginner or taking drugs. Your real weight is whatever the scale says. Trust the mirror more than the scale. -3X
Help me figure this out : pre workout meal darklight79 17 10 monthsRobotEars (1174): These have quickly become a staple for me in reaching 400+ carbs a day, lol.
Help me dispell broscience! RobotEars 30 11 monthsSOLARSUPLEX (7261): Me too, i just was also born with a stomach that loves to eat and so all the shreds are just staying warm under this flub for now
Six Pack? emsay Jump to first page32Jump to last page 11 monthsemsay (52): I would never say things to make anyone else feel self-conscious.
Cutting diet - calories stranger 5 11 monthsFiremanSi (41845): Not too bad i'd start at 200cal drop and see how u respond aiming for 1-2% of bodyweight/week if the weight stalls over a 4-7day period the increase cardio/NEAT or drop cals.
advice and suggestions on where and how lancethedog 5 11 monthslancethedog (10): cheers mate. no i'm not familiar but will look into it. consider myself a novice still but i get the concept. is there any particular time frame to stay at maintenance. i guess it's high carbs to me is what i meant but i understand yr point re other countries and diets.
Carb Cycling Macros: HELPPPPPP paigepal 8 11 monthsFiremanSi (41845): @paigepal listen to the man he knows his stuff. It doesn't matter what u do daily to a certain extent it's the overall intake over the course f the week and ur eating like a bikini competitor... No offence I'm just using the harsh truth to shock u a bit !! Carbs too low on training off and low days... Fats too low... If I were consulting for you is have you go trough a body recomp to bring ur cals back up to where they should be and then IF u...
Another Critique my diet/Workout thread!! Sydazak 14 1 yeareknight (54310): And you came up with THAT? Re-read them and revise. -3X
Caloric Cycling: Does it work? LifeofaFighter 1 1 yearLifeofaFighter (19): So one thing I’ve seen as a Trainer is the missing piece to the Health puzzle, which would be NUTRITION. The hardest thing to see as a trainer is not the obese individual that don’t do a thing about there situation and wonders why they are where they at, but the person who busts their ass in the gym and doesn’t see the results they want/should be seeing. For different cases there are different reasons, but for today we will look at...
How Much Fat compared to Carbs? JHughes 4 1 yearJHughes (277): @Beans Thats where I am leaning towards as well.
Carb Hierarchy? mgntrains 5 1 yeardarklight79 (3019): IIFYM & M @wannabemuscular is actually being serious.
my cutting macros dwcwrestler 2 1 yeareknight (54310): Macro distribution doesn't circumvent total calorie intake. You'd make the same progress on 30/50/20 with more energy if your Kcals are the same. -3X
Bulk??? anteis99 2 1 yearJsn3004 (1393): 15 pounds in about 2 weeks? A bit of overeating lol. You don't need to do cardio when bulking but it can be beneficial. You don't want to be playing basketball or something with a group of friends and be winded as fuck. Either way cardio can be good if you're going over your calories. If you're bulking on 3,500 calories and you think you went over 1,000 calories, over the next two or three days have 1,000 less calories. Either way it's all about...
Re-feed? blakeyt93 1 1 yearblakeyt93 (25): So been browsing the forums and reading up stuff online and have come across the practice of using carbohydrate reefed days every x days to help refill glycogen stores and/or help get through a fat loss plateau. This isn't something I've done before so was looking for a bit of advice on your practice for using re-feeds and how beneficial they are? Im off out for a meal tomorrow evening and haven't had a all out binge in a while. I know its...
Consuming 100% of carbs post-workout alaynepoole69 3 1 yearalaynepoole69 (1): Pre-contest prep is exactly what I'm looking for. Do u know if he has an updated version of a pre-contest prep routine?
Need help clean bulk diet, please critique anteis99 4 1 yeareknight (54310): It looks like a plan. No better or worse than any other plan of similar Kcals and macros. I'd personally blend your PWO protein with your casein and drink them both as a blend. Taking whey and casein separately is sub-optimal. You don't need to eat 6 meals- there's no advantage to it, but if that's your preference then so be it. There's also very little vegetables and fruit. -3X
Put weight on after strict diet rylie111 4 1 yearmikew (11112): 4 days of debauchery is not gonna undo months of focused dieting so it's probably a non issue. Then again 4KG in 4 days... that's a lot of debauchery. ;)
getting chubby on a bulk, with pics (part 2) stranger 9 1 yearstranger (1): I've calculated my TDEE to 2800 or so. Adding 500 calories, and just one day of light cardio; Just your opinion - does it sound bad? I know I should try it, and I am already trying it :D Just interested in your opinion :D As I said; I really appreciate the time you guys take , to reply!
getting kinda chubby on my bulk stranger 5 1 yearJelet (2190): lol
need help on proper bulking (clean) anteis99 4 1 yeareknight (54310): The fact that everything you asked is in the FAQ thread. You know- the one that suggests you read it before you post questions like yours? -3X
*Strength Log: A Song of Ice & FIRE* FiremanSi Jump to first page497Jump to last page 1 yearGrizzlyBerg (9214): if you (or anyone else) are serious about RPE they need to read these 3 pages. Its from the RTS Manual from Mike Tuchscherer.
Going low carb do you up fats or proteins? anteis99 7 1 yeareknight (54310): No. Most of them don't change much at all. I've actually read that Layne's peak week before contests includes 250-350 grams of carbs per day. -3X
Pancakes for refeed??? anteis99 17 1 yearanteis99 (37): @ErickFromOmaha yeah I plan on hoping back to my original cut which consisted of around 300grams of carbs. Right now I'm not dieting for any show but I'm going to Olympia so I'm officially cutting as if I was getting ready for a show. Thats why I'm playing around with different foods or techniques to re-amp my glycogen stores. I only taper my carbs down when I'm doing a show, any tips of foods to fill out thanks for the comment
Not enough calories?! alaynepoole69 7 1 yearJordan17 (103): @NickBacon like a bear
Net Carbs Zyzzst Jump to first page48Jump to last page 1 yearZyzzst (4483): @FiremanSi not at all man, i attribute a lot of that to loss of glycogen, but there are no stretch marks at all and I think my body is sort of recomping. Slowly gaining muscle and losing fat. Sounds unreal but it's true
Macros and calories while cutting Coltonweisbrod 12 1 yearColtonweisbrod (1): @NaturalBrawn appreciate the input man. I think I got some bad advice and was uneducated early on and it made me biased towards carbs so I'm trying to get out of that mindset and get comfortable with them being much higher. Most days I feel guilty getting myself to eat 100g or so cause for some reason I think cutting back on carbs is magical or something lol.
PWO protein shake vag19 13 1 yearvag19 (1): Haha. Okay, thanks
Carb cycling or just steady macros Coltonweisbrod 10 1 yearColtonweisbrod (1): @darklight79 I think that's where the problem is with me. I'm unsure of what my macros and what not should be. I wanna keep leaning up. But like I said I don't think I'm quite sure what a high day would be for me and a low day would be. Or the right set up for it.
2 year progress TootCRoll 10 1 yearMMB (3616): Good job dude
6-pack struggle and bf calculation vag19 5 1 yearvag19 (1): @FiremanSi Thanks!
Cutting-But numbers are making me tweak Iadtr 9 1 yearrobinxchrom (22): I'd firstly try to find our your maintenance and then reefed and push that as far as you can without gaining weight. then cut. I cut on around 1750-2100 calories. shredded down, now referring 15lbs+ lighter and eating 2630 calories and still not gaining weight. therefore in theory i could have been cutting at higher calories when i weighed 15lbs+ more.
My first cut on Macros LOG Iadtr 15 1 yearkkautz (13): Thanks
Good Beginner Routine moke912 2 1 yearsamm (1): There are also some in the FAQ thread.
Scott Abels cycle diet. Irongoddess 13 1 yearthe1 (33816): @eknight - i fully agree with you on all of your points too, i just mean that he isn't a joe schmo and does have a pretty reputable back ground.. even though he may just hype up his diet with fancy words when its just basic carb cycling with refeeds more or less
whats a quality carb during peaking?? anteis99 6 1 yearFiremanSi (41845): @anteis99 Not sure man, but i notice personally when i did High Carb refeeds during a diet i would wake up looking at my best the next morning and my carbs varied and i just tried to keep the fibre at around 30g max 40g as it's hard to keep low fibre when taking in alot of carbs. But if u wanted to slam some fast acting carbs i'd do it... intra and/or post workout as thats when your body will soak them up best.
Carbs - some serious questions! stranger 11 1 year_RudeCrew (15064): Bro me too!! You're the only person other than myself that I know of that it happens to.
Cutting advice Zeus 3 1 yearZeus (1): Cheers mate thanks a lot :-)
Daily Food Receipes varunj17 2 1 yearLiftamusprime (124): Might as well use my first post here....usually make this one at the start of the week. - boil some sweet potatoes, use as many as you need. - let them cool then add in some salmon, I usually just use the tinned stuff. - mix it up and add 2-3 eggs - add seasoning of your choice..can't go wrong with salt and pepper - bake in the oven for about 30 mins, I use a toothpick to make sure it's cooked through. - grill the top if you want..easy salmon...
Online Article Fayzeh 1 1 yearFayzeh (1528): Please share a recent article that you read and found interesting. Thank you! Here is mine:
Peak Week zacharyc 6 1 yearzacharyc (61): Is Shredded by SAN natural and safe? @LVjack also it says on the container to take 7 with morning meal and 7 with mid day meal rather than the 2 you advise? Thanks for your help
Quick Meals Fayzeh 25 1 yearBucky (3859): If anyone here ever watches the VICE news channel on youtube, i go to the Munchies page and make some of their stuff. The egg sandwich from the head chef of Eggslut shows you an amazing one. here's the VICE Munchies page: And the Eggslut sandwich:
FAT 6PAKISLIFE 6 1 yearLVjack (2749): @6PAKISLIFE With a screen name like that we should be asking you the questions.
favorite carb sources csizemore21 Jump to first page66Jump to last page 1 yeareknight (54310): Well duh! Didn't think I had to say that. It is, after all, science! -3X
Need help reaching my Macros... megz425 5 1 yearBeans (4129): Skim milk, fruit, some breads, cereal, rice cakes, all some things I eat to hit left over carbs or protein to avoid fat. Rice cakes in particular are great. Store brand that I buy are 315 cals per 7 cakes, fills you up and almost no fat.
low carbs and muscle Sheila 5 1 yearSheila (1): thanks folks, still figuring it out, got great info from this site so looking in to it :) I don't want to lose what muscle I've gained, I've worked hard for it :)
When to consume my morning carbs...? Binny 18 1 yeareknight (54310): To be fair, you cou To be fair, you couldn't have searched TOO hard, since the specific answer was given here: and here: -3X
Macro's Fayzeh 22 1 yearBeastmode1607 (88): Greatly changes depending on goals
New Bulk RobCeligowski 9 1 yearRobCeligowski (19): I'm on the left
Why Limit Carbs When Down To Single Digits barristanselmy 9 1 yearRawsteel (940): As Nine0seven said.
*The Lean Gainz MYTH !! (Video)* FiremanSi 29 2 yearsqtdreams92 (1624): Don't laugh, he could be a 'power' lifter you know.. :)
Carb Timing When Cutting barristanselmy 12 2 yearsHamer93 (9550): Yes like said, worry about what to do when you actually come to the problem
New bulkin diet critique and comment please foreverbulking 15 2 yearsforeverbulking (1): @Zyzzst bullshit
carb cycling help! macydawn Jump to first page34Jump to last page 2 yearsthe1 (33816): ^^ great way to be @macydawn
Unhealthy cut phase? Beckysweetstuff 12 2 yearseknight (54310): Not needed for thermogenics. A week out of being on stage and in conjunction with water manipulation, I've seen some old-schoolers do that, but I don't know if it's the current practice. I know it's difficult to wrap your mind around. I get that it's completely new and crazy to hear, but there is no magical, "better" nutrition plan. There just isn't. Eat reasonably and burn more than you consume. This is the physique of someone who...
Please critique/help carb cycle. Progress pi anteis99 7 2 yearsanteis99 (37): @darklight79 I'm dieting like a competition prep because I want to really get to know my body. But I know as I get leaner in going to need more high carb days. Eventually I want to cut while having high carbs. I was cutting at 350g's of carbs just up until a month and a half ago. But once I stopped or plataued at my fat loss I began to cut them out. How grams are cutting with
Hormone response to carbs qtdreams92 12 2 yearsqtdreams92 (1624): Oh I LOVE quinoa! I made quinoa sushi on the weekend, was lovely :D
*Choosing your Calories & Macros ???? READ* FiremanSi 7 2 yearsDem41 (586): as always Fire, good reading material
Macros - Eating out kozzletoff 8 2 yearsTamere02 (1474): rarely eat out at restaurants but when I go on nights out and now I will either eat out before or after a drinking+ clubbing session I just leave around 1200-1500 kcals and make sure to hit my fibre target for the day. I'm sure I haven't reached my kcal target doing this but whats one day not hitting the right amount in a week?
Thoughts on a Low Carb/High Fat Diet? bicepKing 4 2 yearsbicepKing (19): Thanks @beastmode. I have will incorporate a day (after legs day) where I up my carbs and overall calories slightly. Will also lower protein on rest days (2 days a week) and calories slightly.
need help for carb cycling macro ratio anteis99 1 2 yearsanteis99 (37): Hey guys so im starting to carb cycle but im a little confused on the macros. im currently 182lbs standing at 5 foot 11 inches 10.4% body fat. im aiming for 150 carbs on moderate days 40g's on low days and 300 to 350g's on high days. my question is do i keep my protein the same or would i increase it? would i also adjust the fats on the low and high days. I'm currently having 2400 cals per day. up until i start my carb cycling im having 190g's...
Cheat days Beastmode1607 16 2 yearsEat2Trainn247 (2557): The whole concept of a cheat day/meal/week/whatever just screams unhealthy relationship with food. Food is a source of fuel first and foremost, but certainly a source of pleasure, happiness, fun and is often truly nostalgic and enjoyable. Why embark on a cheat day/meal in place of enjoying all foods you enjoy in moderation? Any food can fit. It is consistency and a true understanding of the role of nutrition that is important to allow that to...
Ideal macro ratio for carb cycling anteis99 3 2 yearsWilliamjacksonxo (1): Also, there are 5 tricks to double your muscle for fast body building: The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your ..... keep reading article at...
Football/strength/cutting Robin 3 2 yearsRobin (1): Cool. I do intermittent fasting and eat between 12 and 5 and it's been working like magic. I was thinking if I did a refeed my match starts at around 3.30 and ends around 5. So I thought I might eat all my food before 4 on my chest/refeed day then do a 24hour fast after. John Romaniello does a feast fast thing where he does a full cheat day followed by a full fast the next day so u could do that.
Bulking new age, looking for advice. hotborad 4 2 yearsEat2Trainn247 (2557): @hotborad thank you for sharing! It is great to see your passion and hunger for knowledge and gain! It is also great that you are so set on reaching your goals and have a long-term plan in mind. However, short term goals need to be set, reassessed, met, repeat, etc to ultimately accomplish those long term goals. I would focus your time and energy on developing an optimal nutrition and training approach to set yourself up for long term success....
Weight loss plateau.. SnackIt 26 2 yearsEat2Trainn247 (2557): @SnackIt your thought process is a logical one; however, our metabolism is NOT static, rather it is dynamic. Simply put, it is ever changing. When we spend long periods of time with a low calorie intake, it adapts to that level; thus making it even harder to continue losing weight. There comes a certain point where our body starts to get really uncomfortable at X%BF and it will fight harder and harder to stay at a natural set point it feels it...
Equally divide carbs or revolve around worko anteis99 6 2 yearsEat2Trainn247 (2557): @anteis99 I second @GetFitGoFigure in that as carbs drop, I place them around my client's training schedule in order to appropriately fuel the training session and then to promote optimal carb replenishment following so that the subsequent workouts are able to be performed well. I believe that in general, whether cutting/bulking, distributing a larger percentage of carbs around training is optimal for performance/body comp
21 yr old female diet/training advice Racht4 8 2 yearsEat2Trainn247 (2557): @Racht4 completely agree with all other points/suggestions mentioned so far. Additionally, I would strongly recommend allowing for variety and flexibility in your daily meals rather than sticking to a restrictive meal plan. Ultimately,this can lead to restrictive behaviors resulting in binge-like episodes. Focus on lean proteins, high-fiber carbohydrates, healthy fats, ample fruits and vegetables, and most importantly, foods you enjoy. Every...
Calories on a refeed/cheat meal As4do6 6 2 yearsAs4do6 (37): This post is from 2 weeks ago. I got an answer and learned a lot since then.thanks for the reply anyways.
Nasty Plateau after an all protein diet trober1010 9 2 yearsBeans (4129): @trober1010 I think you have more to think about than continuing to lose weight. You've already lost a ton of weight, and people aren't really meant to be on a caloric deficit forever. I'd what @eknight said. Learn how to reverse diet, get up to a healthy amount of food, get your shit figured out, then continue to diet. I don't see any reason why you need to lose weight while on vacation.
New cut plan please critique anteis99 5 2 yearsGetFitGoFigure (121): glad you found it helpful @anteis99 :)
Starting diet properly - first time BigLeanCuts 8 2 yearsSalokin (295): How much did you weigh everyday? Weigh yourself at the same time everyday and track it. Make a simple excel spreadsheet that averages your weigh ins. Use the averages, not your daily weight. And don't worry so much about the ab definition in the mirror. That will change everyday. Just focus on keeping the weight on the bar the same, and the weight on the scale going down. DO NOT ADD MORE CARDIO. Just double-check all your math...
Nutrition Plan Help Davie 2 2 yearseknight (54310): 1. Read the FAQ. 2. Adjust your nutrition plan. 3. Return with a calorie and macro count. 4. Ask follow-up questions. 5. Profit. -3X
high carb average protein caloric deficit thephenomenon 3 2 yearseknight (54310): Doesn't matter as long as there is a calorie deficit. /thread. -3X
15 Years Old, should I count macros? Shota34 15 2 yearsDanimal_88 (9757): And I just came of a 34week prep for last show and I am up roughly 8lbs from my show weight and I only truly track my macros Mon-Th and Fri-Sun I wing it and just try to land in the ball park. I am enjoying life to the fullest and still hitting my goals
Anyone got a Yeast Allergy ?? FiremanSi 9 2 yearsFiremanSi (41845): @wannabemuscular thanks man that helps. Ye I'm allergic to dust and tree pollen myself looking into gettin the shots done soon as apposed to the daily med's. I think it's more cause he diet literally is shocking and just contains a lot of yeast products, dairy and eggs in some form. Cause she was intolerant to cows milk and eggs also. Nightmare.
diet advice sonne1998 2 2 yearseknight (54310): Read the FAQ. -3X
Can't eat enough? Jsn3004 20 2 yearsSalokin (295): two words, egg nog LOL...carbs, fat, protein. You'll be huge (in perhaps a not so good way) in no time.
My 10'000 Calorie Cheat Day Every Sunday! ShreddedSumo 19 2 yearsShreddedSumo (10):
Correct macros? docriley21 5 2 yearsFrostshock (13312): Open thread to view post.
Weekly Calories for Fat Loss+Macros KoredeJoshua 5 2 yearsFrostshock (13312): Take 2-3 weeks to find your true maintenance (calculators are just a rough guesstimation). Once you know it subtract -100 cals (going by daily cal intake not weekly) stick with it for a week and reassess based on weight loss. Cut for no more than 12 weeks, 8 weeks should be a good enough time frame to cut. Reverse diet back up, choose what to do from there.
Slow Bulk Log - High metabolism twreck7 13 2 yearstwreck7 (19): today was my first day of PHAT. Upper body power day. I've been doing Push-Legs-Pull for about a year and made me some crazy gains but lately I've gotten stagnant so decided to try PHAT. • Pulling Power: Bent over rows 3 sets of 3-5 reps • Weighted Pull-ups 3 sets of 6-10 reps • T-bar rows 2 sets of 6-10 reps • Pressing Power: Flat Bench Press 3 sets of 3-5 reps • Weighted Dips 3 sets of 6-10 reps • Seated Dumbbell Shoulder Press 3...
Carb up question jillianrae 5 2 yearsjillianrae (223): Ok, thank you. 😀 💪
Gobble Gobble dserious111 13 2 yearsBeans (4129): I don't track anything. I don't usually make any of the food, so no point even trying. Eat my fill, enjoy the day off, watch football with the family.
Beginning slow cut please critique anteis99 12 2 yearsanteis99 (37): @Beans yeah that's what I really need to work on that nice cap and overall tension on the muscle
**Candito gets Fireman Stonger (LOG) FiremanSi Jump to first page500Jump to last page 2 yearsTrev182 (14986): Full ;)
Calorie deficit + macros = fat loss? LiftLife 6 2 yearsLVjack (2749): Don't sweat the details, "a little over on fats/carbs" and lift really heavy on your compound lifts. Consistancy beats all.
Carb is a carb... SOLARSUPLEX 23 2 yearsdarklight79 (3019): LMAO!!! Ever had 4 cans of beans at a go? I had pinto, black beans and lots of peas and a sitting. I felt sorry for my patients!
How much do you pay a week? DiLawn Jump to first page38Jump to last page 2 yearsRawn (1302): Kris gethin takes you to the shop
Food Prep? ErickFromOmaha 26 2 yearsDanimal_88 (9757): @ErickFromOmaha yea. and during work days it is for the most part just to make it easy on me, especially when I am on calorie restriction where my food choices are limited anyways (I am a big volume eater, so winging it on chipotle matt ogus style does not work for me)
Dietary question swollenscott 3 2 yearsdarklight79 (3019): When i came off my UD 2.0 cut, i was sub 10% at 68kg, 5'8". In the past 4-5 months of bulking I've gained only 4kg but lifts have exploded and body comp improved. Been adding 15-25g carbs weekly, sometimes more. Tolerating 750 ish g carbs daily. My advise is to focus more on performance in the gym than the weighing scale.
Need honest critique on new plan anteis99 9 2 yearsFiremanSi (41845): MORE CARBS.
Rebuilding The North. Norida's gon' Bulking. NorIda Jump to first page173Jump to last page 2 yearsFiremanSi (41845): @GrizzlyBerg FUCKIN love chromeo.... seen them live in barcelona.. UNREAL. :)
Calculating intake Smiles92 5 2 yearsSmiles92 (1): Okay cheers No I've just been taking notes of my daily intake in a note pad. I've not seen anything that gives you the exact amount of carbs proteins and fats because I know everyone's different as in weight, hight, body fat etc
Food Porn Charl 2 2 yearsdarklight79 (3019):
**Share Current Recipes! Fireman says GTFIH FiremanSi 24 2 yearsFiremanSi (41845): Right lads lets get this going again... At the behest of @aarronstenner i give u my burger recipe. BURGER RECIPE Ingredients: -375g Extra Lean Steak Mince (Serves 4) -1 Large Egg -8 Multigrain crackers (2/burger) -1tsp Basil -1tsp Cayenne -1tbls Extra Virgin Olive oil (If u have the macros for it, otherwise spraying each patty is fine) -2tsp parsley -4 Slimster Burger Buns (100cals/bun) Instructions: -Put all ingredients in a loarge...
WANT ABBS TO SHOW SOMEONE HELP!!!! Kbatch13 7 2 yearsjja0016 (829): I'd start eating in a surplus and start a real program like 5x5 stronglifts immediately to take advantage of "newb gains" (the gains which a new lifter experiences within the first 6-8 months of lifting) which you'll never experience again when it's gone. I started the same way as you and didn't really have abs but when I started working out with my uncle doing a bro split 4 days a week and eating big as opposed to eating like a...
About to start a bulk SnackIt 15 2 yearsjja0016 (829): When weight gain and strength stalls you up the calories by another 100 and wait a week or 2 or a month depending on how fast you want to gain. If you don't get the results you want then you up it by another 100. It takes a long time to get things perfect. There is no fast route. Trial and error, patience and discipline is the only way to find out what works for YOU. It takes months and months to get things "Perfect". And...
Pro Athlete Diets Beans 9 2 yearsBeans (4129): I can dig the coffee diet.
400 carbs at 140 lbs too much? ajm87 4 2 yearsMMB (3616): Same here. 3000kcal 140p 428c 81f I weight around 160 but lean i would be between 135-145 I guess.
Best Bodypart Day To Refeed/Go High Cal LongBeachPatriot 11 2 yearsLongBeachPatriot (127): I actually lowered cals more than I was at, I do HIIT 1-2x/week, have a very good diet with proper macro ratios and macro timing, take supps, and go SS cardio 1-2x week also. I think at this point where I'm at I need to manipulate leptin. Could be cortisol from life stresses also, and have begun to take supps/herbs which have been known to lower cortisol levels. I'm shredded to bits around my abs its just a little bit on my sides I need to...
Cutting - how do my carbs look? Sublic 15 2 yearsWinnersNeverQuit (10161): IMO 6lbs in the first two weeks isn't that bad, i'd assume that 3-4 lbs is water weight, I always lose that amount within the first week or two
**Bulking Tips for ALL (Thread) FiremanSi 19 2 yearsFiremanSi (41845): @Eat2Trainn247 @cardinal @Trev182 Great stuff guys all invaluable advice here.
Cutting macros tristantalpas 7 2 yearsFrostshock (13312): This exactly Regardless of current BF% yes, usually you always shoot for 1g/lb for the sake of ease. Technically it's .86g/lb but on a cut 1g/lb should be more than enough If you have to stick to some silly "clean" diet just get it from chicken breasts and eggs, if you want to go the scientifically proven way you can get it from eggs, lunch meat, steak, protein shakes, everything, damn near everything has protein in it dude.
Current Meal Plan and training jesusalmeida Jump to first page66Jump to last page 2 yearsjesusalmeida (1): My calories are 2169 and my macros are Carbs:250 Protein:154 Fat:50 My recent picture is posted on page 2 of this thread which i dont think is lean enough, well for me anyway...i still feel soft and abs not really showing...
Mini rant about healthy breakfasts darklight79 13 2 yearsJohanna (889): It was required for me to take a nutrition class in college. We had to calculate our micro/macro intake for the whole semester and we had to do a project on how we'd change our diets to fit requirements...
Lean Bulk Macros and Nutrionist app,on PHAT TCorder14 6 2 yearsMMB (3616): A pound per week is too much. I would aim for 0.3lb/week
How to go from a cut to a bulk? SnackIt 16 2 yearsSnackIt (76): Took your tips and decided to slowly start bumping up calories, 1800 was just to low, will just add 100 calories every week to i lose around 1 pound per week.
Need help with carbs TimmothyGen 8 2 years_RudeCrew (15064): I eat Oreos
Carbohydrates and Fatloss (article) wannabemuscular 3 2 yearscardinal (6175): @wannabemuscular I'm glad you posted this because I just came and read this pile of rubbish. Enjoy!
Recommendations Natural Bodybuilding Prep. Maarten 1 2 yearsMaarten (4299): Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. By Eric R Helms, Alan A Aragon and Peter J Fitschen. For all of you my fellow muscle-dysmorphia brothers and sisters.
"Carbs Make You Fat" correra911 5 2 yearsskel1977 (109): karbdashians are truth
Keto-ish cutting BigBerry 6 2 years_RudeCrew (15064): I've done it twice. Never again.
Go to Carb Sources VOLSAO 27 2 yearsBucky (3859): I'm right there with ya. Chicken, rice and walden farms barbecue sauce.
How many carbs do y'all eat on a cut BigBerry 13 2 yearseknight (54310): I would consider low to be less than 40% of your total kcals, high to be greater than 60%, and moderate in between those. -3X
Best carb sources while cutting? BigBerry 22 2 yearstamere01 (7126): X2
cutting advice trigg86 19 3 yearstrigg86 (10): @T1no1 thanks dude :-)
refeed before peak week carb depletetion? teewhat 3 3 yearsLVjack (2749): I've done both ways and liked my results without the refeed before depletion more so.
Law of Thermodynamics Question correra911 10 3 yearshaole (1920): no offense but you sound like you have no idea what your doing as far as diet which means you most likely are clueless about everything else. You need to determine what you current body fat is and what your goal is. I'd also like to know your stats and lifting history. I would suggest you do more research specifically on nutrition and get on a routine.
problem getting carbs aesthet1x 21 3 yearsHamer93 (9550): Joking I love me some carbs
*U Cutting Bro?? 3DMJ Wise Words, Eric Helms FiremanSi 18 3 yearscassious (2926): LOL @Citrullinemalate
*Big Dogs talk Protein-Helms,Aragon,McCarthy FiremanSi 23 3 yearsajm87 (409): so bascially just eat your BW in protein when bulking or maintaing and slightly higher when in a deficit
When to consume your carbs to stay lean? JordanAbissidan Jump to first page37Jump to last page 3 yearsbslo (262): Thats interesting. I still like to have apple juice with my preworkout because it tastes good.
Bread when clean bulking?? montana84 24 3 yearseknight (54310): Really? I post that and you're worried about clean bulking? -3X
Pancake day! Hamer93 10 3 yearsHamer93 (9550): Mix 80g wholewheat flour and 1-1.5 scoops of protein. Whisk in 2 egg whites. Add 225ml almond milk gradually. Then cook :) The sauce I made was 100ml almond milk, 1.5 scoops chocolate whey and 1 tsp hazelnut butter blended together
Low carbing, Lost more weight after carbs? wockawocka 16 3 years2MCHPWR (1): Wocka - as mentioned above, your body was in starvation mode and your metabolism slowed down (preservation mode). When you added all those carbs from the binge, it kick started your metabolism. It raised your leptin levels (the hormone that triggers your body to remember to burn fat); before the cheat, your leptin levels were probably super low.It is the exact situation recommended by many people, often referred to as a cheat day, re-feed day....
How should you start a cut Tritons 7 3 yearsTritons (670): Thanks, for your feedback.
Need help with my cutting macros?! Mkyle266 8 3 yearshaole (1920): Dirty bulk means eating anything just to eat at a surplus in calories and not really tracking calories which means potentially gaining more fat than necessary. At least that's my idea of a dirty bulk. Clean bulk means eating good (not processed etc) food and tracking your macros so that you make gains without excess fat.
10 week out and totally lost! HELP kellj4940 18 3 yearskellj4940 (1): thanks everyone... :)
Question post workout carbs for bikini anteis99 2 3 yearsFiremanSi (41845): When i was cutting i found NO difference in carb slection post workout... I tried everything from brown/basmati rice, hite potatoes to subway and poptarts. But if ur dieting u want something that will fill you up for longer.. i.e. sweet potato, brown rice, basmati rice, wholemeal bread was good also.. too much is bloating though. Depends on how u personally react.
Carb increase allyfit18 3 3 yearsDevil82 (1240): Most likely, more carbs = more glycogen = more water retention. Could be wrong
Counting Nutrients vojap 3 3 yearsvojap (40): Thanks EK!
what the hell??? mattd534 9 3 yearsHamer93 (9550): My weight does that on a regular. I could eat the same amount of kcal ever day for say 3 months and my weight will maintain for 2 weeks then jump up 1.5kg then maintain 2 weeks then jump another kilo in a day
Ketogenic Diet Best For Fastest Fat Loss? WillJPatterson 17 3 yearsWillJPatterson (4): Thanks man, I'll incorporate all of it.
How does everyone get all there carbs in? teendrummer871 Jump to first page36Jump to last page 3 yearsbslo (262): @FiremanSi It's not that i try to replace any food with a shake but i use it only if i am missing macros at the end of the day. I prefer it to eating slices of bread...
Carb Cycling Questions jarda 4 3 yearsbkoguy07 (274): he's patronizing you man
What to eat at night??? darkopandic 23 3 yearsoceanair (17935): @teewhat ;)
Adding calories when you aren't gaining ajm87 10 3 yearsajm87 (409): about 140-141 lbs. now im gonna add 25g carbs this week after 2 weeks of not gaining
Need help!! macros aesthet1x 6 3 yearsFiremanSi (41845): Yep i agreee with @eknight on this one. I would'nt like more than half to come from saturated fat.. thats just a personal note and how my body reacts.. but i really don't care or track generally cause i just have to hit my fats.. end of. :)
Here Comes The Bulk... KalletSc 29 3 yearsKalletSc (607): pretty disappointed..i woke up with a pretty sore lower back..I think I kind of sacrificed form for weight on my rows yesterday. today's lower power day was a fail Jan 8 2014: Lower Power Squat: 315x3 315x4 315x3-decent sets. the second one was an improvement Deadlift-320x8, 350x3...heres the sad part...I couldn't even pull 365 once today and I hit it 7x last week Front squat: 205x8,205x8,215x5...I know if i felt better I could have gotten 8....
MACRO help jacobrodriquez 4 3 yearsFiremanSi (41845): I think he's just gloating. :)
A theory... Hamer93 21 3 yearseknight (54310): @Eat2Trainn247 nice summary. -3X
Ketogenic Diet vs Normal Cutting Diet jarda 14 3 yearsjarda (1): I'm not saying I want to be at 3-5% BF, I want to be at 8%, I am at around 10% right now. And I'm not sure if I can lose fat without doing cardio while eating carbs, in the last stages of fatloss.
Bulking My Way To Gaining 25 lbs KPFitness 15 3 yearsKPFitness (34): wisdom teeth out yesterday so im taking some time off the gym. Hopefully ill be back by thursday
Refeed KingLeonidasXIV 5 3 yearseknight (54310): You could always just eat a "normal" kcal deficit diet. I shudder to think what you're protein intake looks like, never mind the effect you're having on your body. -3X
Bulking Macros Jsn3004 5 3 yearsHamer93 (9550): I'm 138 lbs and very slowly bulking at 3,300 kcals. Macro split I am for is: c/p/f 55/25/20 However it is extremely hard for me to get in my carbs and fats without going over protein goals if I'm aiming to get quality protein in as well. All I recommend is experiment, keep adding
A How To: Calculating YOUR Macros Kansas___Boyyyyy 27 3 yearsthe1 (33816): great write up bro
carb cycling justin1993 7 3 yearsTrev182 (14986): This
Is Carb Back Loading good for cutting? jayc0 3 3 yearsMaarten (4299): Not overthinking and keeping it simple is good for cutting.
Carbohydrates question Bullet2345 7 3 yearsDamon1962 (529): Steer away from foods that you cannot tolerate. Other than that, your choice of carbs is limitless.
It's hard to lose waist fat RHGF 13 3 yearsFrostshock (13312): You don't just lose waist fat. That's just not how it works. If someone lost waist fat specifically doing some routine or diet they probably already had a genetic tendency to lose fat in that area first no matter what. The point of the matter is you need to lose overall body fat to lose waist fat. Find your maintenance, cut the cals slowly to a max of 500 deficit, get your macros, train, and sleep. All you need to do.
Honey - good or bad for weight loss? ragu2094 18 3 yearssupplemented (34): Honey + Peanut Butter sandwhiches Thank me later :cool:
Low carb diets Scotian 10 3 yearsFiremanSi (41845): Remember reading this on Facebook on one of those Gym appreciation pages.. though it was AWEOME. Good stuff.
hows this diet look? monsta 5 3 yearsMethod (379): Try 114g F - 257g C - 200g P. Two less scoops should about do it. For Fiber i Scoop my protein into bran cereal. Glorious shits.
Why I DID Get Fat From Eating 5,000 Calories fredb 4 3 yearsTyrannosaurusFlex (2641): I'm with you Jonesie.
Calorie Counting paulamcfree 3 3 yearsFrostshock (13312): @FiremanSi no bro, spam isn't paleo. Didn't you read the guide?!
Paleo diet Plan paulamcfree 3 3 yearspaulamcfree (1): Thank's teewhat!
need explanation pls salaheddine 4 3 yearsCorkey (288): eat lift sleep repeat
Carb Sensitivity? alex323 9 3 yearsFiremanSi (41845): @rememberthis @NorIda His lifting advice is good stuff.. but his nutrition advice is OTT mad stuff really... Their good to watch just to see what he comes up with nest though.
Keep cutting or start bulking? RHGF 4 3 yearsRHGF (22): @Xanda I Will bulk as you said bro! I'm endomorf. do you have any tips?
Deadline Diet and Peak Week mrigon2 3 3 yearsmrigon2 (1): Yea I hear the same quite often, the only thing is that I never completely fill out from the smaller re-feeds (200g every 4th day) so I can get back into a short term keto to burn fat. This makes me wonder if I dare stay in keto until mid way through peak week and have two re-feed days in a row. This would be my answer to the coaches who say "just peak the same as the day you looked the best on your diet". The smaller re-feeds just...
What do you think about this Hewy007 7 3 yearsstinkydiver36 (1861): @wannabemuscular Amen brotha
What is the point of Paleo mattd534 Jump to first page39Jump to last page 3 yearsNJA82 (154): In all honesty Paleo if followed the way the media etc. portray it is a bit of a joke and not very practical and beneficial BUT I will admit that just as a personal experiment i cut out all processed dairy and all wheat/grain/gluten products except oats and brown rice and it has made a massive difference to my energy levels, amount of water retention, overall digestive comfort and well being in general. It did take about a month or so to notice...
Coconut Water During/Post Workout. LongBeachPatriot 10 3 yearsangelasscott (1): Coconut water has good amount of sodium and Lauric acid in it which helps to fight against anti-fungal, anti-bacterial and anti-viral. It boosts the immune system in fighting infection.To know more you can check the below link.
Losing that stubborn lower belly fat steven0123 9 3 yearsFiremanSi (41845): Ur -600 ALREADY.. i dieted for 41/2months and never really needed to hit -600... i also upped my fats and lowered my carbs towards the end to counter some bitch tantrums and it worked and also help shift that lower belly fat but only cause i was hitting under 11%bf.
Clear up a simple question Hewy007 3 3 yearsadam82a (3100): Not quite true, surplus of carbs barely gets converted into fat (also known as de novo lipogenesis) in humans normally, only a few gram maybe. Dietary fat is stored as fat. A surplus of calories which some are carbs will make the body use the carbs for energy and the fat will be stored as fat. Insulin inhibits the lipolysis (the break down of fatty acids) but not the actual beta oxidation (fat burning) process I believe.
You guys bulking on 50% carbs Hiiibbbb 21 3 yearsMrMailliw (4494): Chocolate milk, pancakes with golden syrup and custard, instant noodles, cereal. Easy
Expertise required! JoeJennings 4 3 yearsSwoleAnimal (5968): 50/30/20 c/p/f Subtract 500 calories from your maintenance level to cut bodyfat. Continue to decrease as you stall. Use cardio to assist in calorie burning. That's it. srs.
Eknight rememberthis Jump to first page46Jump to last page 3 yearseknight (54310): 1. The Sack's study addresses this one. No difference in long term (2 years) weight loss with lower carb diets. This was the most comprehensive and long term study of its kind regarding macro content. 811 subjects over 2 years. Every time I bring it up you ignore the results because they don't fit your bias. 2. See above. No difference. 3. Never doubted that, but the research also shows that ketones for fuel is not optimal. 4. Full blood...
Bulking Macros Jsn3004 2 3 yearsFiremanSi (41845): I generally go with. 0.8-1g/lb for protein. 0.3-0.5g/lb for Fat. Rest in carbs. 12g of fibre per 1000cals.
Diet Advice for young female jgg0123 5 3 yearstamere01 (7126): Use a basic calculator to get a rough kcal amount and then split that into 50%carbs/30%protein/20% fat. (this ration should be ok unless your hypercaloric/ very active) Stick with the kcal amount for a week and monitor your weight and adjusted as needed until your gaining/losing how you much you want weekly
NSCA's Guide to Sport and Exercise Nutrition Aeleana 14 3 yearsAeleana (178): I also do a total body on Saturdays, which right now is Tough Mudder training.
Sugars impact on the body (question) Hewy007 6 3 yearsElminister (3400): Did he also tell you to eat a lot of tuna and chicken breast and put some dextrose in your post-workout protein shake (which you should take no later than 15 mins after workout)?
Does IIFYM work?...I share BPak's response cazthetrainer 22 3 yearsFiremanSi (41845): Love BPak... Some of his nutritional stuff is a bit OTT. i.e. no fats prior and post workout... but his lifting guidelines, intentions, form directional advice has helped me like no other !!
Carbs Intake Ghandi 5 3 yearsGhandi (13): Cheers guys !
For new users asking about macros/iifym fLx_ 5 3 yearsAustralianOak (1504): I am definitely an advocator of IIFYM from a body composition standpoint. But there are (as always) people who will abuse it and use it as an excuse to eat poorly. From a nutrition standpoint getting carbs from sweet potatoes is better then pop tarts obviously. But IIFYM has been a great realisation to debunk alot of myths and I think it has helped alot of people achieve their goals.
Starting CarbNite _RudeCrew 17 3 yearsDevil82 (1240): @rudecrew glad you dropped it, else you might have a hard time since you work with construction, first couple of days when body gets used to that shit is horrible, headaches and stuff =P
Do you "carb up" before lifting? mikew 30 3 yearscazthetrainer (7): No carbs before a workout for me. I find training fasted with the exception of coffee in the a.m. I am able to focus better and maintain intensity throughout the workout.
cut progress? KingLeonidasXIV 6 3 yearsKingLeonidasXIV (10): yeah cause my maintenance is 2800 calories, so i ate at maintenance for 2 weeks before i dropped my calories to 2300 (-500 deficit standard). so yeah! but thats good to know! are you doing any cardio? doing flexible dieting?
TOP 5 BB Supps that DONT WORK ! Elliot Hulse FiremanSi 23 3 yearseknight (54310): I've read enough research on leucine and it's value in MPS and the mTOR pathway to believe that BCAAs have their place way ahead of many other supps (ie, preworkouts). The same can be said for HMB, and for the same reason. The thing that holds me back from saying they're a "must have" for everyone is that most people who strength train get enough/more protein than they need, so they have their bases covered. The glaring exception is...
Deployment Bulk dzand001 14 3 yearsNorIda (45619): @dzand001 be careful what advise you listen to from There is more broscience bullshit than scientificly backed evidence. And tnation is full of people on gear from what I recall. Lol
5 weeks out need help with diet anteis99 13 3 yearsTyjaws (211): here is the simple truth to getting ripped. cals in vs cals out. its called law of thermodynamics. by carb cycling all your doing is looking at weekly calorie expenditure instead of daily. eat as many or as little carbs as you want so long as it fits your macs
If you don't compete, why track macros? ajm87 20 3 yearstamere01 (7126): I count macro's because I don't want to have do anything. I don't want to wake up 1 day and relise that the effort I put in the gym didn't get me to where I want to be because I couldn't take the 10 minutes in a day to count my macro's. Personally I find that counting macro's has helped me keep my eating disorder under control. Eating macro's allows me to eat w.e the fuck I want without feeling like shit and guilty about it because its...
Part 5: Supps - 3DMJ FiremanSi 19 3 yearseknight (54310): This is true. Very few people actually eat well enough to get those things. My only point was that, much like protein, most of them can be gotten in diet if we try hard enough. -3X
golagola questions :) golagol 14 3 yearsgolagol (40): ok ty
New Diet Plan- How Many Carbs? LPfit 16 3 yearsFiremanSi (41845): Wake up earlier and get a solid breakfast in and let that be ur foundation for the day. I've easily had a 1000cal bowl of porridge in the morning. U dont need to eat 7times a day. Just 2big meals and maybe a snakc or two and u'll hit ur cals no problem. Plus whats more important than ur health ???
Are my macros correct? ajm87 3 3 yearswannabemuscular (30495): I find when adding or dropping calories it's easiest to manipulate carbs. A cup of rice here, an extra potato there, etc. it adds up quick and I find it easy to eat carbs.
3DMJ Part 4: Get IN HERE !!! FiremanSi 11 3 yearsFiremanSi (41845): No worries
Team 3DMJ does it again! ajm87 6 3 yearsDanimal_88 (9757): Part 4 [youtube][/youtube]
new biolayne vlog Devil82 8 3 yearsSwoleAnimal (5968): He recommends just eating a meal and not supplementing with a dextrose supplement
Carbohydrate Effect on Weight Loss kredson 4 3 yearskredson (304): Trust me, you're not the first person who's told me that. I literally eat around 2000 calories and am generally stuffed.
Bulking diet problem Voronove 10 3 years3tuf (121): Eat peanut butter and drink milk. Milk helps ya get your protein needs and has a lot of carbs. Plus you need to get some different bread. I would think 20 slices of bread should be more than 200 carbs.
limiting carbs wheels25 Jump to first page32Jump to last page 3 yearsigg (2626): alright, cool
Deadlift challenge :O Dirkenhiemer Jump to first page54Jump to last page 3 yearsDirkenhiemer (12145): It's cool to see where you guys are at! Planning on hitting some chest/back tomorrow. We will see how I feel! Hope everyone had a good 4th! I drank a lot of beer and spent some time with my lady all in all it was a good day but I'm ready to get back in the gym with Lukas tomorrow and lift some heavy weights!
low fat - high protein french toast recipe chriselkins 1 3 yearschriselkins (1597): This one came out really good and I've had it like 3 times already. I posted the pancake recipe I think and I actually like this one even better. It doesn't require any protein powder and tastes great while still packing about 30g of protein per serving. It's also totally customizable and quite filling if you are cutting.
going on a cut, how much fat, carbs and pro? 7055 4 3 yearsbrian12 (9492): 50/30/20 (carbs/protein/fat) When you start reducing the total calories adjust macros downward in the same ratio. But I wouldn't let protein drop below 1gram/lbs
Need to get back on track with diet! faina00 14 3 yearsDevil82 (1240): @faina bookmarked =). ty
eating disorder? Suhjik 4 3 yearsHamer93 (9550): I had an eating disorder, messge me if you want to talk
Cutting Help KingLeonidasXIV 7 3 yearsFiremanSi (41845): I'm cutting and gettin slightly stronger. I think ur prob maybe cutting too much carbs from ur diet. What are ur macros ?
reefeeds fLx_ 28 3 yearsThor (5028): I struggle to understand how people even bother with mudslinging wars on the internet. Even constructive discussions are time consuming and draining.
Starting a 3 month bulk, bodyfat% question jim_davis 2 3 yearscjp94 (60): well for me when i bulk or cut i usually dont pay to much attention to how much mass im gaining on the scale, but for how i look week to week/ month to month in the mirror. in theory 4 lbs a month should be good with respect to not gaining a whole lot of fat... if you do end up gaining more then you like you can easily tweak your macros. best of luck
Need help on revised diet, carbs??? anteis99 4 3 yearsbunter225 (829): Tons of cutting advide is given out on here on a daily basis, there's a cutting tag on the left hand side of the home page, click that and go through all the threads, I will be very surprised if you dont find anything useful
Sugar intake ripeanus 14 3 yearsDevil82 (1240): maybe if you eat Twinkies with the papper around it?
Carbs being turned into fat? Hewy007 5 3 yearsHewy007 (2980): thanks boys, and yeah, now that I think about it i should of looked up an article on the actual SS website, keep forgetting about that golden resource i'm on the forums more than the actual site now thanks EK for referring me to that other thread as well!
HIIT/LISS plan, what do you think? :) TeenMonster 6 3 yearsleanr0x (4180): 2-3 hiit sessions are enough for cutting put in some weight training (if you dont do it) i persionally think that liss is more contra productive than helpful
Potatoes before and after workout ? anteis99 25 3 yearsMaarten (4299): Yup!
Need help contest prep? Cutting carbs anteis99 3 3 yearsanteis99 (37): This past week I started at 55g's@NorIda
Sallad & meat AffeGund 9 3 yearscactuzx (52): Bread and microwaveable rice. Easy to eat loads of it, plus it's cheap and easy
Have some patience and help me out please Suhjik 16 3 years4real (3316): Eat 2266 cals (but have you added your cardio?) going on a 1.2k deficit will do a few things , probally get you loose skin as your loosing wieght to fast , leave you skinny as fuck since you burned all your muscle , fuck up your metabolisim and fuck up your hormons so that you cant gt a hard on... The only circumstance you should run a 1.2k deficit is if your 1.900lbs 80%bf or 2. Run a shit load of anabolics so your metabolisim , hormons , and...
Losing weight Suhjik Jump to first page41Jump to last page 3 years4real (3316): The second pic dont load
Lee Priest has officially lost it Ben777 23 3 yearsTheShtuff (220): I always wondered what a mullet would look like in super saiyan
is this fo real dawgg oceanair 3 3 yearsoceanair (17935): @GGBro ok good, thanks.
Carb Cycling Questions andreag 4 3 yearswannabemuscular (30495): Are you sure you don't just have underdeveloped abdominal muscles? Put some pics up.
Contest Prep - Noob Questions need HELP! FlexinFlow 9 3 yearseknight (54310): The ratios I gave you are from the American College of Sports Medicine (ACSM). In terms of protein consumption, the clinical literature shows now further results beyond around .83g/pound of bw at an isocaloric level or 1g/pound of bw for hypocaloric. I would trust nothing at it's broscience. -3X
Mmmm cereal 8) oceanair Jump to first page51Jump to last page 3 yearsHamer93 (9550): @oceanair yeah it didnt have much going for it! My fav has to be almonds oats n more or cinnamon crunch
Post work-out meals stinkydiver36 8 3 yearsKnifeHands (5569): My favorite post workout meal is that vertical fish taco nomsayin?
Consuming large amounts of (CLEAN?) Carbs BigEazyE_RSD 6 3 yearsSRorhrbac0808 (47092): "It at times amazes me the arguments people make against eating processed food. Am I condoning it? No, not what so ever, but before you start give advice to family, friends, and possible clients about staying away from processed food. Here is my personal issue with people who preach and talk about stay away from processed foods. 1.) You take a daily multi-vitamin, what do you think that is? Yes, processed. 2.) You try to eat nothnig but...
Carb is a carb MrMailliw 5 4 yearsMrMailliw (4494): @Swayz87 I'll have to ask Google
IIFIYM SleepEatRepeat 14 4 yearsSleepEatRepeat (22): @4real 82.4 kgs 188-190 cm bf as you said 18% tho I think 16-17 @eknight How much fiber do I need
Cut, carb cycling ReiNN 7 4 yearsReiNN (4): Tks for your answers guys, I'll put the carb cycling away from now and I'll do a regular diet like brandon said. On off days i'll put more fats and less carbs. I'll start the diet today, I can refeed every week or I wait 3 or 4 weeks to refeed , when my metabolism starts to going down? If my english is bad i'm sorry i'm portuguese.
Carb Backloading Stack87 2 4 yearsGGBro (553): People here seem to be pretty pro-carb. All I know about Carb Nite is that its written by John Kiefer and the more of his articles I read the less I agree with him.
Cereal? stinkydiver36 28 4 yearsdavid12345676 (8566): hahahahahaha
Modern wheat. shannowman 3 4 yearsshannowman (6367): I understand a carb is a carb and follow it and probably will continue to follow it. Was just interested to see if the people with detailed knowledge could debunk the arguments in that article.
Carbs and fats (while cutting) 4real 4 4 yearsNorIda (45619): Shoot for .3-.5 grams of fat per lb of bw. So yes. I'd drop fats and up carbs.
Carb macros - simple carb amounts Hamer93 14 4 yearsFiremanSi (41845): How do u do it bro ?? Teach me the ways.... :)
Diet Question-Defecit ssfan12 11 4 yearsWinnersNeverQuit (10161): @4real Properly lifting for two years now, with 18months of those on a good diet, before that just messed around with bodyweight, circuits and a couple of bro (chest and arms only) routines. Guess I started same time as you really except you've probably got a better routine and diet than I did lol
Quick check over would be appreciated MJSmith 9 4 yearsMJSmith (1): Thanks for the info; yeah a mistype, 'calories' the word was. So my first day of the leangains eating today. I'm currently based in Sydney so it's 7am here and I'm on my fasting period until 12pm. Looking forward to the first meal. @brian12 unfortunate that's all I have access to for a month buddy. Sure if I throw some plyometics, and some resistant training in, it'll assist me for a month. I'm looking at it like 'you can never do enough...
Thoughts on Carbs and Fats SwoleAnimal 12 4 yearsG3NGHIS (8523): I'm sitting at 50% Carbs, 30% Protein and 20% fat. I get a little concerned about my protein being more than 1 gram per pound but I'm bulking. Atleast, I'm not Chris Jones eating honeybuns and eating out all the time.
post workout supps studiosculpt 8 4 yearsstudiosculpt (7): Sweet ty
BOOOOM !! 1000reps club... Delighted !! FiremanSi 13 4 yearsFiremanSi (41845): Much appreciated man.
Cutting experiment carb source fredb Jump to first page41Jump to last page 4 yearsIrishGymSheep (10554): Oh yes I agree but most things have some sort of downside, if we didn't have something because there was a downside I struggle to see what our diets would look like. Plus I'll drink a ton, my children will be forced to drink a ton THEIR CHILDREN will be forced to drink a ton and then our family will be rid of any downside of milk... then we work on arsenic...
Nutrition Help For A Newbie. leeroyn 6 4 yearsScotian (9922): The foods don't matter as long as your hitting your macronutrient goals. Within reason though because you still need fiber and micronutrients so don't just eat MacDonalds
Weight loss advice for an under eater ?? FiremanSi 9 4 yearsFiremanSi (41845): I know what u mean but did u accomodate for the fact that when they lost weight they'd have a new maintenance cals also ?? And u can drop to -500 to still see results?
Carb Conscious Bar Question KD310 20 4 yearsLacedaemon (3481): Ahhh Paleo Cookbook! I see you like mimicking the eating styles of a people who were just trying to survive, opposed to applying all of the knowledge we have on making our bodies as shredded as possible.
Douglas Laboratories Corvalen... Thedude67 8 4 yearsIrishGymSheep (10554): It's very hard to have a biological free lunch.
Shake and oats:( Zyzzst 27 4 yearsjohon6 (1393): this is like when you drop a biscuit in ya brew ! ya get to the bottom n it's all slop !!! lmao
Fat Intake.... Good Vid for ADVICE. FiremanSi 6 4 yearsFiremanSi (41845): Such straight forward helpful advice !!
Postworkout carbs? What do you guys take? Beazy Jump to first page42Jump to last page 4 yearsKnifeHands (5569): Well for my post workout carbs I follow what was once quoted by the great Zulu warrior Ice Cube: "Still gettin swole off bread n water"
Brown Rice Question? stinkydiver36 10 4 yearsstinkydiver36 (1861): @eknight Ok, cause i just recently started taking creatine, I just hope that ant the issue. Thanks for he help and info. @Huber Thanx bro, that is something i forgot to mention that I did drink some Powerade when I was cramping, which seemed to help out a little. I think I am going to switch it up a little with the food, do what you said and see what the culprit may be.
Macros/Calorie Question correra911 5 4 yearsNorIda (45619): Yup. Cardio is a tool to burn calories. So you can lose weight without any cardio or extra physical activity Just be sure to calculate your activity level when calculating your Bmr. Ie use the bmr+HB formula.
Great macro counting/myfitnesspal tips chriselkins 1 4 yearschriselkins (1597): I look fat as shit in this video, but anyway, here are some good tips to use if you're counting macros. next time I decide to do a video after cardio/eating I'll take a shower and put a shirt on first. (at least for a few more weeks lol)
Macro ratios 4real 9 4 yearsLVjack (2749): Cool story I think most everyone knows this already
How am I looking? BF% needed! (VIDEO) Spankky 4 4 yearscardinal (6175): In terms of body fat I would say somewhere around 18% seems about right.
cutting KingLeonidasXIV 4 4 years4real (3316): No no it is not get 1g protein for every 1lb body weight bodywieght x 0.3-0.4 and theres your fat fill remaining cals with carbs remember 1 carb is 4 cals
need advice, please help ! KingLeonidasXIV 3 4 yearsNeverbackdown19 (183): Definitely time for a bulk bro! At least a shorter cut to get you down to a more aesthletic comfortable size! IF you think that you're getting too big (the bad way) than go for it! Start decreasing your calories slightly (300-500) and you'll start to see some of your abs come back and your waist tightening up. Remember, you can only put on so much size in a years time for example. your body needs a break, clean it up and start over, this time...
Lean/clean bulk. Mreyes6442 9 4 yearsCannonball (5734): Ofc there is such a thing. Here's the definitions: clean bulk = no crappy foods like cake and so forth, only solid food lean bulk = low calory surplus dirty bulk = cake, milkshake, chocolate cake, snickers, etc allowed pig bulk = high calory surplus
9 Reasons your not losing weight ! FiremanSi 11 4 yearsFiremanSi (41845): Haha... Pet peeves, everyone has them. :)
NEED HELP WITH A DIET PLAN jamieadair 5 4 yearsmikew (11112): I prefer Lose It compared to MFP but getting an App to track your cals is a MUST!!!!!!
Carb intake trumotivation 8 4 yearstrumotivation (25): I appreciate it. I filled out the info on there before. and it was 3400cals. I definitely dont want to damage my metabolism. I will keep all this in mind and post some updates in a few weeks.
Carbs 4real 21 4 yearsHamer93 (9550): When I'm planning food/meals I make sure protein is hit and carbs and fat are normally there without any issues, if I get to the end of the night and carbs is low I just have a few slices of fruit malt loaf or some shredded wheat
Carbs up in here Zyzzst 24 4 yearsstinkydiver36 (1861): I carb over load mostly on leg days when I am bulking, esp. right now cause i am trying to gain some weight. But leg days are days when i chow the most on.
Carb Q's Damon1962 5 4 yearsFiremanSi (41845): 9cals in 1g of fat. hence the calculation of 450. I didnt suggest u had to stick to 1g/lb i ment on average, people do.
Father in law needs to loose his belly... Thedude67 10 4 yearsThedude67 (3088): ^^Yes, I told him that's his first step...
FAVOURITE bulking snack ?? Whats Yours ?? FiremanSi Jump to first page32Jump to last page 4 yearscoolguy1993 (13234): @MrMailliw nacho nacho man! I want to be a nacho man!
During a cut KingLeonidasXIV Jump to first page51Jump to last page 4 yearseknight (54310): Of course you don't need to carbs to survive. But you do need glucose. There's no way to go around what will happen when you have too much protein and not enough carbs. Getting enough protein doesn't ensure that you're using fatty acids for fuel- in fact it, protein is so much more readily converted to fuel that fat, it was actually only recently shown that fats can be converted to glucose at all. If you believe that dieting with next to no...
carb timing, does it matter? Millennium1 13 4 yearsFiremanSi (41845): When i know i'm having a cheat meal: I still have same carbs in the morning.. which is a good 1/4 of the total for the day, but minimal fat. Then train at lunchtime. Cheat meal is first big meal after my workout. So schedule ur workout before ur cheat, i find that work best for me, and as long as u hit ur totals.. Carb/Pro/Fat.. then its all good.
21 Year Old - Difficulty Bulking Ry07 21 4 yearsFiremanSi (41845): Well they're 2 different programs buddy.. so depending on which one you choose... i can quickly put together one for you ?? IF u have an android phone get myfitnesspal app... UNREAL for counting cals. U can use their website if u dont have that type of phone. :)
Carb Cycling wheels25 3 4 yearskickinchicken (8302): You use more carb's/energy when you use more volume. I wouldn't do it, but if I did I would consume more carb's on lower weight/higher rep days and not the opposite. And I wouldn't go an entire day without carb's. You need 'em for brain function at the least. Also, if you don't consume carb's you need to increase our protein. I'd much rather eat carb's and keep my protein amounts the same daily. It's better for overall energy and it doesn't...
Low Carb people WTF Wbauman 14 4 yearsMassthetics (364): dayumm son
Carb/Fat/Protein Ratios wheels25 5 4 yearswheels25 (18): sounds good thanks eknight
Carbs, don't cut em...part deux eknight Jump to first page49Jump to last page 4 yearsslimshady (1): Then we are in agreeable stance .. I am all about calorie control as long as one adheres to their macros not twinkies and pizza, although one could still lose weight eating that if they are under maintenance, but as You stated , it's about health and micro nutrients as well. Cheers!
low carb ! johon6 24 4 yearsstudiosculpt (7): Everyone will be different, i personally prefer the lower carb higher fat approach. But im a relatively big guy and train frequently so low carb to me might be high carb to others. Choose carbs carefully, when people go low carb they cut out bread pasta rice etc and dont replace it so of course you are going to be lethargic, you wont be able to concentrate because there is little fat in your diet. Just know that the intial few weeks of changing...
NO CARDIO !! johon6 11 4 yearsjohon6 (1393): all clear on the lungs, nothing nasty on there, just my airways are coarse, which is sign of possibly asthma, lasting chest infection etc etc but nothing bad !!! been told i can start back but gotta take it easy on hte cardio, thinking of leaving the cardio out and concetrating on the weights for the time being methinks
what you eat KingLeonidasXIV 3 4 yearsbrian12 (9492): @KingLeonidasXIV I hit my calorie/macro's every day with about 75% 'clean' foods, and for the remaining 25% i follow the IIFYM idea. So I may throw in some cream pasta, or for example yesterday I had a few scone with jam and cream... Gotta enjoy your food, but you also got hit your fibre and micronutrient needs - and in order to do that, the majority of your calories/macros should be from healthy sources.
Ketogenic Diet ccomer1 6 4 yearsJezza_91 (1315): keto i mean damn predictive text lol
Diet Help for Bikini faina00 Jump to first page35Jump to last page 4 yearsfaina00 (271): thanks!! matt stephenson, he works with david columbo
Flemming's Fitness Fallacies Episode 2 chriselkins 3 4 yearschriselkins (1597): That's a really good point. I pretty much always record everything one take and it turns out well. However, this was the 2nd take because the guy recording didn't focus the camera the first time. The first take was so much more concise, well spoken and to the point. I was pretty disappointed. I'll do better next time.
***Post workout Carbs, Ben Paukulski.** FiremanSi 12 4 yearseknight (54310): Would like to respond/agree/add to the above. I see a lot of guys at my gym who like to pick my brain or ask lots of really good questions and it's cool that they're so enthusiastic, but sometimes I really want to say, "lighten up Francis!" I'm the first guy to throw out studies or literature to back my perspective, but I agree with the above that some of the articles out there are great to get you thinking and helping you understand...
Thoughts On My Cutting Plan DieselDan 11 4 yearsDieselDan (13): makes me bloat also, only drink once and a great while UPDATE..........officially broke the 200 barrier weighed in at 199.6 today.
Milk dannymarctaylor 22 4 yearsdavid12345676 (8566): ek this means that unpasteurized milk has microorganisms right? which are bad? srs
does carb source matter? fredb 11 4 yearsfredb (322): i had half gal. of fresh squeezed OJ today ROFL
Cutting, doing it right? Carbohydra 18 4 yearsCarbohydra (1): Refeering to the final 2 links, haha! Think I got enough information now to start a first cut, will see how it goes and probably update some results later on, if they arent embarassing ofcourse. Thanks for the words, will make it shorter for sure. Don't know what I was thinking, I will cut until definition starts to show and then decide from there, lean bulking sounds tempting :)
Carbs free Jayatfc11 4 4 yearsJayatfc11 (274): Thanks guys advised against it!
Bulking Macros and Routine - Review feedthebair 3 4 yearsfeedthebair (1): I should have put more background into the nutritional side. I do know about BMR and surplus/deficit, my current maintenance level is 3164cal, therefore my intake is currently at 3400cal. This week I will be increasing my carbs to 450g. Basically For the last couple weeks I was at 400g carbs, 200g protein and 100g fat and seeing my weight stay steady, so I have been adding 100cal to my intake every week, if that makes any sense. I am always...
Cheerios <3 tamere01 7 4 yearswannabemuscular (30495): I agree on the cheerios. You get a lot compared to other cereals. I take 56gm (2 cups) every day as a snack for the work day. I also eat Kellogs FiberPlus Cinnamon Crunch. Thems is GOOD!
New to bodybuilding, need advice... Thedude67 29 4 yearsThedude67 (3088): Haha, I feel so stupid! This makes sense...Haha, still feeling
carb cycling question edyeded 7 4 yearseknight (54310): @tamere01 calories are calories whether they come from carbs or other macros. Somewhere along the way people got the impression that fat loss is tied to insulin production, and thus, carb intake. It isn't. -3X
RECIPES FOR PASTA!? ering95 15 4 yearsstewie (442): I just look through the cupboard and through in anything that looks tasty, IIFYM. ANy of the following is tasty: Fresh herbs, garlic and chicken. Spices with any vegetables and meat (chicken, lean ground beef, steak strips, tuna, salmon. Just as it is with bit of cheese.
Question about logging food?? Thedude67 4 4 yearsThedude67 (3088): Nice! I'll check it out for sure...Been using, it's not as user friendly as this app sounds...
Bulking CodyTheClen 12 4 yearsFiremanSi (41845): As @norlda said get ur maintenance cals sorted first and hopefullly your recording what you eat on MyFitnesPal. Then add 300-500cals to bulk. In terms of training it depends on what training program your doing.. training to failure is just one VARIABLE you can use: Volume Intensity Tension Density Periodization Wave Loading Dropsets Supersetting Plenty of options. I did training to failure for too long. you need to mix it up every2months or...
Bread. What's the "slice"? Bodie777 7 4 yearsNJA82 (154): At around 100-150 calories per slice of wholemeal bread with fibre and a decent amount of protein there are certainly worse foods you can eat carb wise with far less volume ( making you feel full ).
Bulking without fat! Apollo 8 4 yearssuperoq (31): !!! That's wut Im planning to do!
Sugar during the bulking phase. stinkydiver36 16 4 yearsdwatson (26511): You loose micro-nutrient dense foods if all you consume is high GI carbs. And then on top of that is what EK said, plus type I & II diabetes. Is it bad? No. Should you consume them in moderation? Yes.
do anyone? KingLeonidasXIV 2 4 yearswannabemuscular (30495): Carbs are never bad on a bulk unless you're insanely above caloric needs. I think as long as you get like 50-60 gm fats per day you'll be OK.
Macros KingLeonidasXIV 4 4 yearsSRorhrbac0808 (47092): Hahah that's me :) I had ice cream and chapotles like everyday because that shit fits my macros!!!
food/ beer/ chocolate ratios SupremeLeader 7 4 yearsThor (5028): You won't notice one day out. If you're really concerned, taper your fats/carbs down following Christmas for a day. Most of you are Northern Hemisphere anyway, so I don't see what the problem is.
Protein pancakes...weird taste luisscamachoo 18 4 yearsluisscamachoo (7): @NJA82 haha damn it forsure sounds like it man!! thanks for the advice brah!!
Help me get ripped!! Please!! Nickg1234 4 4 yearsDirkenhiemer (12145): There. Fixed!
Steel cut oats and other good carbs... Thedude67 24 4 yearsoceanair (17935): kashi is hella good! honey almond flax FTW!
How much carbs should I consume per lbsONCUT Giann4evaMirin 10 4 yearsGiann4evaMirin (1): Yeah I was thinkin the same thing, lean bulk until next summer but some how cutting came to my mind
Help needed KalletSc 4 4 yearsKalletSc (607): Lmao..I realize I can't cut a ton in two weeks. I'm already pretty lean as it is.. I guess I want to look as "dry" as possible.
Diet Plan tips to get lower than 8 % kolbdre 12 4 yearsadam82a (3100): Thank you good sir. Remember that the offer of mine and Cameron Diaz first born child is still on the table if you are interested
carb cycling/ low carb days? darsh1133 2 4 yearsMaarten (4299): There's no need to cycle carbs.
Carb cycling on a bulk NorNatural 22 4 yearsNorNatural (16): @JJ3065 Thanks bro, just wait till May. I will post more photos. I hope to get to 260, staying lean with carb zigzags, PHAT and HIIT.
Macros-- weekly vs. daily? latresonthemenga 4 4 yearsIn4gainZ (454): That doesn't matter, if you will put the amount of macros you need you can do it in even 20 years just hope you will still have some T on your body. There is AAAA Reason why people focus on Daily macros, the biggest reason why is because you need the nutrients for the body to start recovering NOW so you will be ready to your next workout and get most of it. If you need 5k calories a day, get every day 4k calories and then on Saturday get 11k...
The ultimate bulking guide Thisisscotty 6 4 yearsMaddox1990 (1): I believe this guide is what I need. I have a lean body and I exercise not to lose weight but to gain some bulk.
Fat intake for low carb? Ashleigh101 8 4 yearseknight (54310): Stop low carbing. -3X
Bulk or Shred luisscamachoo 30 4 yearsluisscamachoo (7): alright for sure! @Thisisscotty
A carb is a carb, and why the GI is flawed! NorIda 12 4 yearsAarronStenner (10990): Good post!
White vs brown jtluongo 4 4 yearsNyko (2884): inb4racistricecomments
Youtube, Getting Shredded on McDonalds, etc ckbrah 8 4 yearsckbrah (1): Feel fine, would feel better on higher calories, 3 weeks to go then I get to eat more :)
CBL maxthebeast 7 4 yearseknight (54310): Carb back loading offers no benefits to any other well-thought out diet approach. IMO, it's not a great method whatsoever. -3X
Pre Phootshoot Moyo 9 4 yearsMoyo (145): @mikew @G3NGHIS Thanks alot Guys. I will look at these and pm the guys. Thanks again
Carbs when cutting? ionatan 9 4 yearsNorIda (45619): Dat dare Gud Inglish!
critiquing my cut sean14 3 4 yearssean14 (22): Thanks alot man,il update this weekly with strength gain/loss exact macro splits and fatloss to give you something to go by if mine turns out well
Some guidance with my macros please DavidP94 14 4 yearstamere01 (7126): Does macro % really matter if overall cals goal is achieved. On thursday the meal plan i have planned is 46% protein 35% carbs 19% fat. My calorie goal is matched though. Will this oneday have any bad effects? I'l consider this a cheat day lol
PRE-WORKOUT AND POST WORK OUT CARBS eingold 13 4 yearstamere01 (7126): These days i find myself drinking milk pwo.
Macros To Mac Dem Hoes NorIda 8 4 yearsG3NGHIS (8523): He shows a lot of his own recipes too which are awesome. He turned me onto Walden Farmers.
Carbo-Pro 1200, Bulking? Zwalk 15 4 yearsMassthetics (364): brah id rather just some oj
Does this consist of too many carbs for me nightmarepl 8 4 yearseknight (54310): Yes. -3X
So you think it matters what you eat? Linus 4 4 yearsDukenhiemer (23893): I'm just glad I'm not his toilet.
Is white rice good/bad on lean bulk? Giann4evaMirin 3 4 yearsNJA82 (154): As above, well said Linus. I will add, i struggle to fit rice into my current macros as much as i love rice. Currently on a lean bulk myself on around 2500cal a day and im getting all the carbs i need from other sources, but if you need to fill your macros for carbs then brown rice ( or white rice ) is a good choice second to sweet potatos, oats etc.
Aaron Curtis' Carb Up insanity/general mirin Ben777 1 4 yearsBen777 (5358): Over a kilo of carbs a few days before his up coming comp. "Carb up has finished. 500g corn flakes 450g rice bubbles 3 cups rice ... 400g potatos 150g rice cakes 120g dextrose honey jam sweet chili sauce Total should be around 1100-1200g of carbohydrates" HAHAHA 1 day out. Fuckin' beast!!
Food!!!! shultz91 20 4 yearsdwatson (26511): ^yep!!!
calorie macros and calories issue? MachineKid 1 4 yearsMachineKid (1): I used some on-line calorie calculators and worked an average for me to bulk. I'm good at being consistent but I have found I', struggling to bulk, looking at 1lb per week gains I have none as of yet for two and half weeks. I'm 196lbs 10% BDF I have 235g Protein, 400g carbs, 110gs fat = 3500 cals second week of thi time increase carbs to 150 = 3650 cals no change. am I working this out wrong as online calculators worked out I...
Weighing out carbs Massthetics 7 4 yearsMassthetics (364): cheers boys i weigh it pre cooked too and carbs cooked
Net carbs =(-)fiber? Thewasp 4 4 yearseknight (54310): Not entirely true. Insoluble fiber does not provide energy inside the body because we lack the enzymes needed to break it down, thus insoluble contributes 0 kcals per gram. Soluble fiber is partially fermented, at around 2 kcals per gram. OP- In the US, the FDA does not require manufacturers to include insoluble fiber in kcal count on nutrition labels. Accordingly, the general practice within the food industry is not to include insoluble fiber...
Perfect Meals Article nickcool219 4 4 yearsnickcool219 (1): oh yeah I know I just wanted to explain that I'm going for clean bulking, not that kind that many do where they shove whatever food is in front of them in their mouth to get carbs in.
Carbohydrates and Calories? Markovich 5 4 yearseknight (54310): A calorie is the unit of measurement for the amount of energy required to raise a gram of water 1 degree C. Short version- unit of energy. A carbohydrate is an organic substance (meaning it contains carbon) made up (usually) of a ratio of CH2O, produced by plants, and the body's primary source of energy, in the form of heat (measured by calories) released from the breaking of the bonds holding the molecules together. Short version- carbs are...
Girl - Diet Advice? rex18 7 4 yearsrex18 (1): @Zyzzst I'll have to take a better look at it. That and I have to figure out a decent weight routine
White sweet potato vs normal sweet potato Flippo4 12 4 yearsDavid_123 (22): White sweet clickable text Normal clickable text
Lean All Year. Donovan95 25 4 yearseknight (54310): That's two things. Just sayin. -3X
Oatmeal need some advice alfa345 3 4 yearsDragonian (4951): oatmeal is a great carb source and is very high in fibre, i get around 60% of my carbs from brown bread.
Body Fat Ectomorph Help ionatan 2 4 yearseknight (54310): No. Reduce you total calorie intake to 500 kcals below BMR maintenance, with a 30/50/20 protein/carb/fat ratio. -3X
Cutting phase coming up soon, diet advice? JangoJamie 4 4 yearseknight (54310): The reason some people say to eat 500 over for bulking, is because they are working backwards from the idea that a pound of fat is 3500 kcals, which equates to 500 below BMR daily. While the same formula can be used for gaining fat, muscle is a different story, and 300 is sufficient for bulking. -3X
best fat loss training? Leatherman88 Jump to first page37Jump to last page 4 yearsZyzzst (4483): @Method i actually am part of the military...IS for the coast guard....beat you to it sillyyyy
how will i know when im carb full?(peakweek) bullet 2 4 yearsLVjack (2749): I think Rob Riches has a video on youtube about this, he uses this method (or at least did at one point) Best of luck!
cheap as supps lukecorney Jump to first page37Jump to last page 4 yearslukecorney (1021): @david12345676 dude i get messages on facebook all the time from muscle hq and i cant believe the prices i only wish thet delivered to aus, but there in america should check them out
What does "carb sensitive" mean? MrMailliw 4 4 yearsMrMailliw (4494): I also heard something like that, how some people (like myself) can eat endless amounts and feel no negative effects but then others will have a limit where their body goes crazy if they go over it.
diet critique ! johon6 7 4 yearsjohon6 (1393): 3043 that ones come up with ! how stupid that they're all different,
Mikhails Cutting log Mikhail 10 4 yearsMTurner1992 (1): I'm doing combat stroke, and thanks dude.
Low VS High GI around Training Times SRorhrbac0808 4 4 yearseknight (54310): No difference in terms of performance. -3X
Carb Cycling, Carb pre%PWO question andy17 2 4 yearsNJA82 (154): Just try to have the carbs you have calculated into your diet around workout time, i have around 50-70g of carbs pre workout and that might be up around 80% of total carbs if im cutting. Cycling isnt an ideal approach, you still need your required fat and protein each day, as long as your getting your 180g protein and 50-60g of fat a day at your current weight the rest leftover to make up your required calories is carbs... i sometimes dont even...
Counting Macros AarronStenner 11 4 yearsslimshady (1): I count all proteins now after reading Layne Nortons stuff. I try to get 200 grams a day counting everything. Where before i didnt count carb sources etc and was getting close to 300 which is way to much.
Best Meal Ever! (Taste+Nutrition) Donovan95 5 4 yearsDonovan95 (10): haha the curry make it taste awesome as fuarrrrrrrrk :)
look at this es1985 5 4 yearseknight (54310): @WinnersNeverQuit Reasons between myself and the sites owner/operator. Without going into details, it involved the fact that the site is funded mainly by the store's profits, and I refused to keep quiet about some of the best sellers there being garbage. -3X
motivated on a cut johon6 28 4 yearsilifthard (3241): THIS IS WHAT MOTIVATES ME: Steve Cook FTW
CARBS CONFUSION HELP! Misseuro 9 4 yearseknight (54310): Not to a meaningful degree, if at all. Everybody wants to find an angle, an approach, or a short cut. There are none. Eat sensibly with a calorie deficit and train hard. It really is that simple. No matter what you do with you macros, you can't circumvent the first law of thermodynamics. -3X
How to get off CKD and back to carbs MachineKid 2 4 yearsZyzzst (4483): inb4 lean bulk comments
LOWWWWWWWWWWWWWWWWWWWWWWW CARBS study !?!?! johon6 11 4 yearsIrishGymSheep (10554): I'm very wary of it but I do intend to actually go through a keto diet at some point just to see how I feel and see what I think.
Critique My Diet Rusty 18 4 yearsRusty (46): Yeah I haven't done any cardio and just odd abs classes here and there. cool thanks for the advice guys
Not getting a gut while bulking cra2yrussian 12 4 yearsd0minat0r (10): Goodluck with your goal. clean bulk, clean bulk....
Dextrose Post-Workout Donovan95 21 4 yearsDonovan95 (10): Thanks again! god bless you :D
Carb only snack pcamp607 1 4 yearspcamp607 (79): Hey all, depending on what I make for food for the day sometimes I'll be way short on my carb macro. When this happens sometimes I end up just making a bowl of brown rice with some Siracha as a snack to hit my carbs. I was wondering if I'm the only one who does this or if you guys ever eat a carb only meal/ snack? If some what are some of the things you eat so I have some more ideas to go with.
Carb tolerance on split day training noahplata 2 4 yearsanthmyers (28): Hey noahplata, I'm sure that is an effective way, but it's not the only way. There are thousands of in-shape people that don't workout twice a day. In fact, I'd argue that people who split their workouts like this are probably in the minority. Most people are like you (and me) we work full time jobs, go to college, have friends and family. We don't all have 3hours to dedicated to training a day. Keep doing your cardio (hitt) after weight...
ITS COOKIN TIME!! Mikhail 5 4 yearsNorIda (45619): I cook my Eggs, and Chicken Breast for the week!
Post Gym Carbs red66mustang Jump to first page45Jump to last page 4 yearsMrMailliw (4494): Which is exactly why it seems like Greg Plitt is correct in saying so because people who do not yet know better - like yourself, no offence :) - will see good gains on a program and attribute some of the success to restoring glycogen stores ASAP, even though it makes no difference at all. See what I mean? Broscience gets the same results or worse, in a lot of cases, but takes more effort and puts random stupid rules on your life that will...
cutting update Mikhail 18 4 yearstarotale (433): lol agreed no shit
Newbie on board, am I on the right track? alvinsw20 6 4 yearsalvinsw20 (1): what would you recommend?
layne nortons cutting diet confusion andy17 8 4 yearsandy17 (1): well im 181 pounds at 16-17% bf been training hard for about 2 years i used to be really fat when i was younger like 90kgs and x% bf who knows so im taking everything serious and trying to lose that subborn lay of fat im scared with since losing weight :@ fucking gay, so i've always calculated endomorph.. figured it would be more appropriate?
carb from fruits? tarotale Jump to first page46Jump to last page 4 yearsigg (2626): Ok, I get that ... but in that case, I want to know how from 18 to 20 years old, i was never less than 65kg - i ate literally about, at most, 1100 kcals per day. I did lift during this time and also jogged 5 times per week - used to do 10 miles in an 1 hour or so, sometimes i would just go for a run after playing soccer for an hour and a half. I didn't gain any weight obviously, but i didnt loose any either. At my stats then my maintanence was...
Does anyone recommend LOW carb diets? tamere01 29 4 yearsshockingfit (334): Low carb diets are unnecessary hustle without any real benefits.
Imput and Ideas appreciated Zlohmeier 6 4 yearseventheodds1 (5644): Welcome, Stick around and read things posted in the forums. Loads and Loads of info to take away.
Am I doing it right? (weight loss) ELECTROMARC 9 4 yearsrhondagraymond (7): What I found to be an effective weight loss plan was a diet low in carbs and high in proteins. Initially, I ate only proteins (to get my initial weight moving) and I’d end up eating chicken, fish, eggs, tofu and lean meat. Once I re-introduced carbs back into my diet, I included fresh fruits and vegetables to my meals. I lost a total of 27 pounds in 12 weeks and I’ve kept the weight off. My meals usually include meat, vegetables and if I...
how to aproach IF hellojg 5 4 yearsMrMailliw (4494): Sounds good and yes creatine is as effective with IF as any eating plan.
Instant Oats BWestern 2 4 yearsstewie (442): Big difference between simple and complex carbs? >>FIBER If it has lots of fiber, then it's complex. (This is not overthinking it)
Paleo - Your Thoughts 10pscor 9 4 yearsWaxyLizard (756): sounds interesting! I'll look into it when i have time!
Cutting/ECA help BigZ989 9 4 yearsmaeishoj (1): Hey Guys, I wanted to get a ECA Stack, where can I buy it?
Cutting Diet: Doubt about carbs! drakonnan 6 4 yearsdrakonnan (100): Wow i finally figured this out. Alright time to put it to practice and take action! Thanks alot Thor!!! =D
Carbs in white rice? Elminister 10 4 yearsSRorhrbac0808 (47092): hahahah It is summer time for me. I don't have a life. I'll admit. haha But when school starts I am PHUCKED
post work out carbs Seller Jump to first page44Jump to last page 4 yearseknight (54310): I've even read a couple of studies that indicate drinking a shake too quickly after training (ie, one hour) can DECREASE protein synthesis by up to 30%. If I can locate them I'll post links. -3X
Started my first Bulk EVERRR Zyzzst 6 4 yearsZyzzst (4483): Gained 4 pounds in my first week....Success brah
struggling to hit carbs per day Popeye25 8 4 yearsMrMailliw (4494): @Flippo4 I would agree if it didn't have the consistency of sick which in turn makes you want to be sick after eating it
Candy, soda, and other sugars for my macros Stepheningchen 10 4 yearsstewie (442): Little bit off topic, but with some relevance: So, I read earlier that if you meet your fiber count for the day, no need to worry about GI and all that stuff. Does this mean my sugar is not too much for today -> Most of it came from fruit, milk, muesli etc.
A few cutting questions.. craig 25 4 yearsSwayz87 (9033): You wanna lose about 80% of you cals from diet and 20% from Cardio!!! I would always do HIIT!
Cut to 8-10% BF, ectomorph ionatan 7 4 yearsPittMuscle (1896): I won't =(
Hey .. get in ! reall pick PsyShrooms 9 4 yearscassious (2926): Put on muscle first! your pretty low body fat as it is. I was a tubby kid too. Just get good training and stick to it. Do weights 3 times a week and hiit once. how is your lifting split? I do squats on monday, benchpresses on wednesday and deadlifts on friday, doing these three will make you grow the most as they use alot of muscle (Theres more in my workouts its just these three are the most beneficial). I just suggest a trainer to show you the...
How 2 add quick easy carbzzzz?!!!?!? MrMailliw 9 4 yearsLittleDragon (486): Sugars are carbs if you don't mind eating them? Doooooonuts! Also pasta, potato/sweet potato (microwaved), breads, fruit, noodles, cereal (jam packed with carbs/sugars)... I do the rolled oats from time to time...It's like having a chewy, watery chocolate shake :)
Carbs nastyraccoon 3 4 yearsshockingfit (334): I personally love carb cycling and you can check out my guide which I recently wrote here
Carbohydrate sources while cutting correra911 22 4 yearsSinisterAlex (1): <- this is all you need to know really about "sugar" :=)
how important are carbs? c3pOMG 3 4 yearsMrMailliw (4494): I'll let you in on a little secret - they are SOOOOOOO important as they are pure fuel for your body!!! More energy = better workouts = more potential muscle gain. I recommend having roughly 50% of your calories coming from carbs on a bulk, can go higher or lower depending on a lot of different stuff. I just raised calories to 3700 as I am ramping to bulk calories and 527g are from carbs, although 41g of fibre knocks that down to 486g of carbs...
Müsli as source of carbs? Elminister 7 4 yearsElminister (3400): Ok then, thanks! I'm gonna keep on eating that, until I feel like I'm ready to switch to oats!
pasta or rice? ys1337 13 4 yearsvrodmuscle (34): the less refined imo the better brsh
instant oats and whey protein?? gerf93 14 4 yearsJezza_91 (1315): Its what i call breakfast when im in a rush lol
Carb Sources.... AustralianOak 15 4 yearsMrMailliw (4494): I'm always less hungry in the evening, morning and post workout is where I can take a couple of huge dents out of my macros and calories on a bulk.
carb cycling?? squeakytoy 18 4 yearssohail92 (271): Why make things complicated with carb cycling? Its simple if you want to lose weight/fat drop your daily calorie intake by 500cals from your maintenance level. If you do that I 100% guarantee you will lose weight, probably at about 1lb~ per week. I totally agree with EK and MrMailliw, stop making it complicated and just experiment with your daily calorie in take until you get a steady and controlled weight loss.
Carbs? Don't cut em.... eknight Jump to first page41Jump to last page 4 yearsChris (156): I'v also changed my diet quite a bit(I'm actually following the right macros + calorie counting) and have increased carbs. It's really hard to remind myself I'm on a cut 'cos holy f***, 2300 calories is SO MUCH FOOD! I'v also incorporated running as cardio(was only cycling) and started doing HIIT again(no HIIT since last summer). I'm gonna post results in ~1.5 months from now...if it works I'll be very very happy ;p
Carbohydrate Supplement correra911 2 4 yearsThor (5028): Don't need any post workout carbs and much less any supplement for it. If you choose to eat post work out, that's fine, but there's no science behind eating a meal asap after working out. Oats will do fine!
Baking potato vs regular (macros) MrMailliw 7 4 yearsMrMailliw (4494): @westmj1 I think the correct macros for what I have are the regular ones and the baking might be wrong. Your medium has 154 and am assuming it weighs about 200g which would fit in with the regular potato macros I quoted. Thanks.
I LOVE my coffee VelvetTLeopard 4 4 yearsWaxyLizard (756): Haha I'm the same man. I literally think without coffee, life wouldn't be worth living. It's my thang
Beans Kmanuel 10 4 yearswannabemuscular (30495): Yes, kidney beans (white and red) and black beans are a staple in my diet. Also, frequently throw a handful of garbanzo beans on a salad.
tell me what carb timing youd prefer freshcutz 2 4 yearsThor (5028): Carb timing and GI don't matter. Happy eating!
Carb Cycling BWestern 2 4 yearsmikew (11112): Why not examine why you plateaued first? What are your macros like on your cut, how long have you been stuck, and why hasn't a normal calorie deficit worked? Are you tracking everything with an app and keeping fat grams around 35-40% total body weight? Not saying carb cycling won't work or help but it's unusual to hit a wall at 5 weeks.
Carb cycle effective? Jezza_91 11 4 yearsWinnersNeverQuit (10161): look up the research article on ckd on ss and follow that
Julian Bakery - 0g/1g/3g Net Carb Breads EFJK 8 4 yearsEFJK (2316): Well I thought the same (about the pricing) until i saw that a serving is of course 1 slice and each loaf has 24 servings. So, with the higher price you also get more, which evens it out much better when compared to other breads
baked beans jbo 7 4 yearsjbo (4): cheers guys
A Carb is a Carb! Simple as that? FleXx 8 4 yearsseansm10 (906): in conjunction to what everybody has said about a carb, dont watch nick wright videos, that guy is astoundingly unknowledgable
Gluten ectomorph94 7 4 yearsSRorhrbac0808 (47092): hahahaa nice tweet by layne
Carb+ sodium loading/depletion bootsmccann 2 4 yearsmikew (11112): Ask @leeaxon about his contest prep
carbs per meal (CUTTING) Dragonian 28 4 yearseknight (54310): This is not an apples to apples comparison though. The whole point of adding the carbs PWO is to ensure that the BCAAs get to the muscle to increase protein synthesis. Why would a shake- that is liquid and can (and would) be moved around the food by peristalsis- be slowed down in the stomach? It would move through more quickly and begin being absorbed in the duodenum. -EK
Burning fat by cycling carbs with alcohol kospel Jump to first page84Jump to last page 4 yearsJemzBeast (109): Dark beer to be exact.
LISS/HIIT on a carb cycling diet WinnersNeverQuit 4 4 yearsWinnersNeverQuit (10161): yeah my high carb days are on legs days (im currently cutting as i mentioned on my max ot thread following CKD) and just wondering if i need to for the cut
Bread? Good Or bad? jamieboy22 17 5 yearsseansm10 (906): when you refer to carb absorption, were you specifying in the colon? or still just in the small intestine? because fat/prot/carb absorption ends with the small intestine doesnt it? im probably reading your post wrong, lol
how many carbs should i intake to get shred? spyderboys 2 5 yearsjamieboy22 (19): i used this as recommended by another member on here.
How low can you go on carbs while cutting Vinozio 11 5 yearsDragonian (4951): no worries man glad to be of help :)
Bulgar Wheat instead off brown rice Mic_Cooper 16 5 yearsDETERMINED1 (2239): U KNOW THIS ...HOW!? nvm ... dont answer that
Carbs at night time? Archdacko 15 5 yearscmc (112): caloires in vs out = body weight macro break down = body compistion
Carb Sources Youngbrah 7 5 yearsWaxyLizard (756): Nothing to do with carbs butttt I just had sweet chili tuna mixed with cottage cheese and used whole grain rice cakes as a spoon. It is now my new fab meal. Farrking amazing !
Layne Norton: Simple Carbs Vs Complex Carbs dwatson 18 5 yearsdwatson (26511): No worries man, try to answer commonly arguable questions when i can!
what are the best carbs post workout wiffle11 22 5 yearseknight (54310): All of the PWO meal people- you are, of course, aware that whatever you eat doesn't leave your stomach for some 4-6 HOURS after consumption, so that oh-so-important meal isn't going to be absorbed any time soon after you eat it anyway right? -EK
A low carb diet how much is it? maxiv 19 5 yearsIronMaiden (13): Just to find your maintainance again. do it for a week-10 days and see how the scale reacts, then make small adjustments.
Good or bad choices? alfa345 2 5 yearsDragonian (4951): yea i dont see why not, i always use wholemeal bread as carb sources, i like to have my brown rice meals with a slice of plain wholemeal toast just to add some different texture!
Low GI carbs alfa345 17 5 yearseknight (54310): They use blood sugar testing, but to try and equate fasted blood sugar numerical assignments as the GI does is absurd, because how many times a day are they completely fasted?? -EK
A very interesting video MrMailliw 10 5 yearseknight (54310): False. There's zero actual evidence that they cause cancer or any other issues. The one downfall is they have been linked to an increase in appetite, because they don't provide calories, but satisfy a sweet craving which, for some reason, increases appetite. But that's a matter of will-power. -EK
Your take on this video on insuline spike knockout2281 3 5 yearsigg (2626): this cunt dissed the hodge twins! fuck him.
Too many carbs ? jeeza_1234 26 5 yearsjeeza_1234 (279): EK = top bloke
Carb confusion dwatson 26 5 yearsMrMailliw (4494): Haha, Waitrose, shopping in the posh places! Sainsbury's is right next to my Uni and luckily so as they do great turkey breast prices with about 1/3 of it actually being protein, unlike Tesco which is like 1/5.
CARBS ARE NOT YOUR ENEMY! EmilySkye 2 5 yearsluka (2413): i love MY MOUTH! YUM
Carb cycling rowie 5 5 yearsrowie (66): Good stuff guys i`m sold i`l try this for 4 weeks and see how it works thanks
carbohydrates? FeedMe 5 5 yearsFeedMe (49): Im 176 pounds I want to clean bulk to 190. Im eating mostly porridge oats and brown bread for my carbs, chicken fillets and protein powder for my protein and peanut butter for my fat. I also eat brocolli and orange juice for my fruit and veg intake.
How many carbs should I consume while cuttin Beginner101 7 5 yearsEFJK (2316): You can use either your lean body mass total or your goal weight to calculate your totals. I would suggest you start with your goal weight, since your body fat seems to be a little high, and then readjust once your body starts to adapt to your diet.