Diet help please - SuperiorMuscle.com

silvermt84 · #1 08-22-07, 03:10 PM

Hey guys,

I'm a returning member of the board. My other name was Mrachieve84 but cant log in or get my old login info. I need help getting my diet on track and am hoping some of the vets yellow or fog as well as others can help me out. I'm trying to do what everyone wants. I want to put on mass and get rid of some of the garbage. I'm currently running a rook cycle.

I'm doing . I started with 50mg ed of D-bol and did that for 3 weeks. I'm now running 750mg of Karachi Sust. Was running 500 but bumped it up for the last few weeks.

My diet consist of this:

7:00am 8 Eggs - 5white 3 w/ yoke and two pieces of wheat toast or bowl of oatmeal with 1 scoop of protein. Approx 28 grams.

10am: Two cans of Albacore Tuna with 2 pieces of wheat toast.

12am: 1 or 2 Kirkland Chicken breat *(The ones from Costco) with a good serving of steamd broccoli or a large green leaf salad.

3PM: two cans of tuna 2 pieces of wheat toast

5pm: 1 Cup of Regular Oatmeal 1 Tbsp of ANPB 2 Scoop of Protein and 1 cup of skim milk mixed in blender.

7pm: 1 Large kirkland chicken breast with Salad or 1 cup of brown rice.

10PM 1 scoop of protein in glass of water before bed.

I'm currently 6'1 252lbs with 14-15% BF that is very accurate.

Any help would be great as i know there are some gaps in the above.

Thanks in advance for the help.

rado · #2 08-22-07, 03:23 PM

You need more cals...I would also add more fiber to your diet...Add some Yams...Are you taking any ECA? Do you like red meat?

silvermt84 · #3 08-22-07, 03:44 PM

Hey Rado,

Thanks for reviewing. I love read meat. Please help me fill in the holes with what else I should incorporate into my diet. If you could, please copy my current meal plan and then edit it.

Thanks bro

***THE BOUNCER*** · #4 08-22-07, 03:56 PM

one problem i see is that you said, "i am trying to put on mass and get rid of some of the garbage." you really have to pick which one you want bro. cutting and bulking at the same time is not optimal. pick which goal is most important right now and focus on that. tell me which one you want most right now and i will help you with your diet designed for your goal.

rado · #5 08-22-07, 04:03 PM

Quote:

Originally Posted by silvermt84

Hey guys,

I'm a returning member of the board. My other name was Mrachieve84 but cant log in or get my old login info. I need help getting my diet on track and am hoping some of the vets yellow or fog as well as others can help me out. I'm trying to do what everyone wants. I want to put on mass and get rid of some of the garbage. I'm currently running a rook cycle.

I'm doing . I started with 50mg ed of D-bol and did that for 3 weeks. I'm now running 750mg of Karachi Sust. Was running 500 but bumped it up for the last few weeks.

My diet consist of this:

7:00am 8 Eggs - 5white 3 w/ yoke and two pieces of wheat toast or bowl of oatmeal with 1 scoop of protein. Approx 28 grams.

I would add some turkey slices with your egg's...Only negative here; turkey and egg's are high(not that much though)in sodium..This will make you hold more water and possible HBP...I would add some tomatoes with your egg's...You drink coffee? Try some black coffee with brown sugar here.

Quote:

Originally Posted by silvermt84

10am: Two cans of Albacore Tuna with 2 pieces of wheat toast.

I would have a shake here with some oats and add some Berries/NPB.

Quote:

Originally Posted by silvermt84

12am: 1 or 2 Kirkland Chicken breat *(The ones from Costco) with a good serving of steamd broccoli or a large green leaf salad.

I would eat some beef here, brown rice and a yam...Or leave out the rice...salad? Make it a spinach with Extra virgin olive oil and balsamic vinegar.

Quote:

Originally Posted by silvermt84

3PM: two cans of tuna 2 pieces of wheat toast

Wheat toast? Or how about whole grain toast...add some horseradish, spicy mustard, etc...to the tuna...maybe add some cut up cucumbers as well...Fine chopped of course.

Quote:

Originally Posted by silvermt84

5pm: 1 Cup of Regular Oatmeal 1 Tbsp of ANPB 2 Scoop of Protein and 1 cup of skim milk mixed in blender.

PO or PWO?

Quote:

Originally Posted by silvermt84

7pm: 1 Large kirkland chicken breast with Salad or 1 cup of brown rice.

Add more food...You need more cals...You're a taller/bigger guy...You need more cals.

Quote:

Originally Posted by silvermt84

10PM 1 scoop of protein in glass of water before bed.

I would do low fat cottage cheese with fresh pineapple or berries...Add pineapple into your diet...It has enzymes to help break down food faster...I would eat prunes too...

Quote:

Originally Posted by silvermt84

I'm currently 6'1 252lbs with 14-15% BF that is very accurate.

Any help would be great as i know there are some gaps in the above.

Thanks in advance for the help.

Taller is harder to pack on...Keep the cals up, carbs within moderate and good fats up there...How much cardio you doing? How many days you train? I would also bulk up if I were you right now...BF% is not that bad...Just bulk up a bit more...But watch the fat.

rado · #6 08-22-07, 04:06 PM

Quote:

Originally Posted by THE BOUNCER

one problem i see is that you said, "i am trying to put on mass and get rid of some of the garbage." you really have to pick which one you want bro. cutting and bulking at the same time is not optimal. pick which goal is most important right now and focus on that. tell me which one you want most right now and i will help you with your diet designed for your goal.

How about some celery

silvermt84 · #7 08-22-07, 04:23 PM

Rado and B thanks a ton. I should have been more thorough. I would like to bulk right now. My only concern is always my stomach. I have a four pack not a 6. Everything on me is very solid except the lower part of my abs. I always feel i'm eating to much and getting fat as shit.

Rado,

With the responses you did to my meal plans, on the food you mentioned are you telling me to add that with the other foods i'm already eating. IE: Breakast I am already eating this and this etc... Are you telling me to add the other food with my current food?

Thanks again guys.

fog_hat1981 · #8 08-22-07, 09:38 PM

Bro I don't want to run Rado's advice in the ground but it isn't as solid as it could be if we knew more about you. Just because you're tall etc doesn't mean as much as some might think...

Everyone has caloric needs/requirements and you're gonna want to start there. Figure up your BMR and calculate a 30/50/20 ratio from that. I'll help you tweak the diet/layout/foods with things other than horseradish etc

(sorry rado - had to do it)....

After you're "used to" a 30/50/20 and see what it does for you we'll tweak that to a 35/45/20 and then a 40/40/20 and so on to see how things work best - good luck until then......

silvermt84 · #9 08-23-07, 09:30 AM

Hey Fog,

Below is my BMR info. I used an online calculator and not sure how accurate it is, but here goes.

BMR: 3350

30:1005
50:1675
20:670

I just times .30% by 3350 etc... Not sure if that formula is right. let me know

fog_hat1981 · #10 08-23-07, 09:39 AM

Quote:

Originally Posted by silvermt84

Hey Fog,

Below is my BMR info. I used an online calculator and not sure how accurate it is, but here goes.

BMR: 3350

30:1005
50:1675
20:670

I just times .30% by 3350 etc... Not sure if that formula is right. let me know

Now...

Take 1005/4 = 251

Take 1675/4 = 419

Take 670/9 = 74

So....

Protein = 251g (or 30%)
Carbs = 419g (or 50%)
Fats = 74g (or 20%)

Write your diet around that - if protein is too high supplement with carbs as that's where you're really missing out right now.

Also - what kind of cardio are you doing right now??

silvermt84 · #11 08-23-07, 09:48 AM

Hey bud,

I only do cardio 3 times per week at best. Usually I stick with only twice per week. All I do for cardio is run for 30 minutes after warm up and keep my HR between 132-140.

Can you copy and paste my old diet and throw some other stuff into the mix. I know i'm not feeding myself near enough and that is why my results have been sub-par.

fog_hat1981 · #12 08-23-07, 09:50 AM

Quote:

Originally Posted by silvermt84

Hey bud,

I only do cardio 3 times per week at best. Usually I stick with only twice per week. All I do for cardio is run for 30 minutes after warm up and keep my HR between 132-140.

Can you copy and paste my old diet and throw some other stuff into the mix. I know i'm not feeding myself near enough and that is why my results have been sub-par.

You want me to do the work for you???

Your current cardio times should be fine - just try interval training to kick up the intensity for that 30 minutes....

silvermt84 · #13 08-23-07, 10:06 AM

My bad Fog,

Didn't mean to ask you indirectly to do all the work. I was just curious if you have some suggestions on other food I can eat instead of the same 4 or 5 every day. Thanks for the help again. You actually set up a diet regimen for me 2 years ago that worked really well.

rado · #14 08-25-07, 01:38 PM

Quote:

Originally Posted by fog_hat1981

Bro I don't want to run Rado's advice in the ground but it isn't as solid as it could be if we knew more about you. Just because you're tall etc doesn't mean as much as some might think...

Everyone has caloric needs/requirements and you're gonna want to start there. Figure up your BMR and calculate a 30/50/20 ratio from that. I'll help you tweak the diet/layout/foods with things other than horseradish etc

(sorry rado - had to do it)....

After you're "used to" a 30/50/20 and see what it does for you we'll tweak that to a 35/45/20 and then a 40/40/20 and so on to see how things work best - good luck until then......

horseradish Some good shit here

bla bla bla...