Diet help :(

Pika

Member
Hi guys, i love tge gym! Lol i train 4 days aweek and i just cant seem to put on muscle weight i mean im 180bls and 5'7 maybye 5'6

I look bulky il put some pics up if anyone wants..... I train hard i eat alot and drink shakes il post my diet if any wanymts for full detais .... Some might know i do have a ph called p mag but probs wont be using it till winter so any help would be great.

Also i do go up to 183bls and somtimes 184bls then i drop to 182 to 181 it happins all the time :( thanks ...
 
Thanks for the reply bro, cals and fats i dont no but heres what my diets like ...

8am 4eggs with brown toast weetabix.

11am pasta with tunna Maybye some cheese

2pm gym till 3pm shake

6pm 2chiicken. Fillets and vegs

830pm beans with cottege cheese

11pm shake with milk.

Now i also drink jucie eat frute also some fats here and there , nuts milk more weetabix random in the day and chris maybye choc ..... Have my huge sunday dinners

I feel like since i took tgis weight gainer : muscle feul anabolic : its put me from 160bls to 182bls withen 2 months or more ... Im stuffed all day maybye i shoukd try creatine? I did loads before they dont seem to work , might give snother go
 
ok 1st off i recommended ,, you count up your calories and fats and protein
so if your daily intake is say 2500calories bump that up to 2700 and if you dont gain on that 2900 and 3100 and 3400 and 3700 ,, keep doing this untill you see your weight go up 1 pound a week,, alway keep track of macro
ii find that mid carbs mid fats high protein the best,,
2day ill be eating 2500cal 280g pro 130g carbs 90g fats
healthy fats,, higher your natty test levels,, with is always a good thing,,
 
^^^

Exactly... You need to work out your calorific need. If your not in calorie surplus, you won't grow! Simple...
 
I did a test thingy on the computer and it said i was eating 4500 cals aday lol including protine shakes ..... Ur eatimg loads bro how much you weighing?
 
Im around your height and weight, and eating around 4500 cals.... Check my training log to have a look at my diet if you want.
 
Wow! See im eating alot i dont see how i can eat any more unless i eat every hour and a half lol
 
I'm sorry but I don't see how

8am 4eggs with brown toast weetabix.

11am pasta with tunna Maybye some cheese

2pm gym till 3pm shake

6pm 2chiicken. Fillets and vegs

830pm beans with cottege cheese

11pm shake with milk.
Click to expand...

comes to 4500 calories.

You really need to measure portions for a while, and get rid of "maybe some cheese". Either have the cheese or dont.
 
Pika said:
I did a test thingy on the computer and it said i was eating 4500 cals aday lol including protine shakes ..... Ur eatimg loads bro how much you weighing?
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Pika said:
Wow! See im eating alot i dont see how i can eat any more unless i eat every hour and a half lol
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About 13 and a half stone and counting. Still 'bulking' trying to add mass whilst eating clean. Only low GI carbs, high protein, healthy fats etc...

I really struggled to get down enough calories before, but iv recently been taking an appetite enhancer/digestive aid. Utilising the optimum amount of nutrients possible, clearing the digestive tract of un-digested food and toxins, and increasing my appetite.
 
Yh i dont think it does come to that, thats why i put 4500 but im thinking of cutting now i been bulking for ages and love handles have came just a little and bodyfat 2 so thinking of doing a fura a cycle heard you get no sides at all and great for cutting up ... Also can you not sound like abit of a **** because im no pro you are and im asking for your help i have read your post and you have a real good op on stuff so i know you know yo **** brother...
 
Look a diet plan is a diet plan. It doesn't have maybes in it. You can't reach X number of calories if your plan has maybes in it. When you read a plan to build a birdhouse, it doesn't have "maybe you cut this piece to 8 inches or maybe 10", its specific. You have to pick a calorie goal, pick protein grams and fat grams targets, and work out a diet to hit that. Its not easy. And measuring eveything is a total pain. But doing it for a couple months you train yourself to be able to pretty closely estimate amounts. When you've cut an 8oz piece of chicken breast enough times, you'll remember what it looks like. or a cup of cooked rice, or even 2 tablespoons of peanut butter.

As far as Furazadrol goes its not bad, but its pricey to run at the kind of doses to see decent results, and "side effect free" isn't true about any steroid. It is towards the low end side effect wise though. Really almost no steroid really helps you lose fat directly, at most they help support keeping lean mass while you are at lower calories, and help harden up muscle tissue.
 
Thanks bro i didnt mean to come across as a bitch but i know you know your **** that why i was hoping you messaged ... Ok so csn i be realy cheeky and ask you if you could tell me a good plaan? And il go get it tomorrow bro? Im very in to what i do my gaol 200bls lean! Thats my life goal bro thanks man im very greatful if youd help il put up pics if you neeed a better veiw bro
 
Ok, start with what you were having

8am 4eggs with brown toast weetabix.

11am pasta with tunna Maybye some cheese

2pm gym till 3pm shake

6pm 2chiicken. Fillets and vegs

830pm beans with cottege cheese

11pm shake with milk.
Click to expand...

at 8am how much brown toast ? how much weetabix? milk with the weetabix?

at 11am how much pasta? how much tuna?

at 3pm whats in the shake? which brand, whats it mixed with water or milk ?

at 6pm what size are the 2 chiicken fillets. What kind of vegs ? any sauce or anything on the vegetables?

at 830pm what kind of beans and how much of them? with how much cottege cheese ?

at 11pm what kind of shake ? and how much milk?


cause its easier to just tweak what you are doing than to try and build something totally from scratch.
 
i agree witrh easyE
i weight everything i eat,,
beans,, shakes,,pbutter,,oats,, everything,, 200 calories ,, can make a big difference
 
You're clearly just eyeballing your food and guessing at the fat/carb/pro/cal for each meal. Get a scale, measure correctly, obtain a baseline of cals that your eating. Take note of wat thebiggerpict said and slowly increase you're cals till you see some results. Everyone here is willing to help someone that actually needs advice on something they dont understand, not so much for people that cant measure their own food or keep somewhat of a typical regiment
 
Thanks bro ya wont regret it i will put 100% in .

Right

The 2 chicken fillets are 30g of protine each 120g

1 can of tunna 25g of protine

Carbs unkown but i eat 2 full plates full aday 4 eggs and 2 slices of toast

3 spoons of cottege cheese with half a tin of beans at bed time

Each shake is 50g of protine

I only eat brockly thats the only veg ? Prob a bad idea right? I drink like 5 glasses a milk aday have 6 weetabix aday thanks
 
Ok bro il get a scale thanks, your right about i don't realy know how much im eating but im eating so much im never hungry i eat ever 3 hours lol not complaining but yh i have gone alot bigger then what i was but i want to be big! Lol
 
^ that soes not seem like a alot of food 2 me,, well not 4k worth,,

2day my diet looked like
meal1- 30g whey+50g peanut butter+1 slice brown bread
meal2- post shake and banana
meal3- 330g round steak and 100g beans and 120g oats
meal 4- 3 boilded eggs and shake,,(in work dont get time 2 eat proper meal)
meal 5 - 60g casein + 35g peanut butter

cal- 2490 pro- 270 carbs 125 fat- 82
you have 2 weigh everything and make sure u get in ur healthy fats and alot protein
 
You think? Peanut i thoght thats bad for you?? Lol ok bro i also take 3 shakes aday but for sure ima check up what im truly eating up to il get some peanut
 
healthy fats are good for you man,, i made the same mistake when i started,,
i only ate complex carbs and protein,, and 2 little calories,,
i can eat up 8 egg yolks a day and 100g peanut butter if i need up my fats,,
natural peanut buttler steak and egg yolks are my favorite fats
your diet macro wise could start like this
4000cal 300g pro= 1200cal
400g carbs =1800cal
115g fats =1035cal

=4035calories 300g pro 400g carbs 115g fats
 
Oh right ... I spent abit 2day i have 5 packs of chicken i also eat 1 steak aday but il for sure sort my **** out heres picz before and afer
 
i can spend up 2 1 hour working out 1-3 days meals of portion what and when
im a big believe that only real time u need carbs is after or be4 training,, i get fats in if its not them 2 meals
fats help me lean out
 
Pika said:
I take pasta before trainin and after aswel bro you think p mag is good ?
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whats p mag??

well i would limit your pasta,, look for carbs from the likes of oats and rice or wholegrain bread,,

it will take a long time at 1st 2 figure out what foods 2 eat and when and how much so on,, its about researching,, finding what works for you,, i find i can gain lean mass better with more fats then carbs,, but the only time i need or i fel i need carbs in
1st meal on rest day
or
2 meals after gym

if i was you i would sit down right a list of foods you like to eat
right out the fat carb pro and cal of each 1 in different servings,, and have like 2-3 a4 sheets of foods,, then work out what you can eat 4 that day/week,, i did this 4 years,, and belive me after a while you no everything,, if u name a healthy food that i eat,, ill no how much fats carbs pro and calories are in it,, it really has 2 be that strict if you want get great results,,

good luck man
 
Wow you know your **** lol p mag is a steroid bro.... Ok i thought pasta was the best for carbs? Im only a student aswel lol 21 is my ages aint got loads of money so hopfuly ...

How much cardio shall i do? I only do 10 mins before workout bro .. Im getting abit of love handles just a little bit and bodyfat as you can see in the pics?
 
Pika said:
Wow you know your **** lol p mag is a steroid bro.... Ok i thought pasta was the best for carbs? Im only a student aswel lol 21 is my ages aint got loads of money so hopfuly ...

How much cardio shall i do? I only do 10 mins before workout bro .. Im getting abit of love handles just a little bit and bodyfat as you can see in the pics?
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im on my 1st cycle now,, test e 250mg twice a week,, 2day was my 5th out of 24 pins ,,12 weeks cycle,, 2week in,, noticed size increase already and up 4 pounds after 2 weeks that good i think,, as im only taking in 2500cal,,
im about 13% bf goal is add about 10 pound lean mass, and cut down 8 % bf on this cycle,,
ill see how i get on,, after i will post be4 and after pics here somewhere,,,

if you find ur gaining fat,, up your fats and lower your carbs,,

the pasta is defo not helping you,, i would not eat that ,, oats gorges,, i eat that all the time loveeee it,, with splenda,, 120g of oats = 430cal p-12g carbs-72g fats-6g this would be alot better post meal then pasta,,

limit your carbs up your fats,, fats help lean you out ,, you need fats to burn fats
 
Wow 4bls in 2 weeeks on a 12 week cycle .. Loads to grow ;)

P mag is Mild its a prohornmo and its used as a 5 to 6 week cycle i was talkin to a guy he said he kelpt 15bls after pct :) sounds tempting ay :) i have it on my shelf think il use it but get more food beter see how i go .

Ok so forget the pasta and tunna before workout and use oats? Now im irish so hit me in the head but weetabix is the same thing right? Thanks ... Also how much you weighing and age? Benching?
 
Pika said:
Wow 4bls in 2 weeeks on a 12 week cycle .. Loads to grow ;)

P mag is Mild its a prohornmo and its used as a 5 to 6 week cycle i was talkin to a guy he said he kelpt 15bls after pct :) sounds tempting ay :) i have it on my shelf think il use it but get more food beter see how i go .

Ok so forget the pasta and tunna before workout and use oats? Now im irish so hit me in the head but weetabix is the same thing right? Thanks ... Also how much you weighing and age? Benching?
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im from ireland also dublin,, great oul place ha

keep protein high 50g in each meal 6 meals = 300g
so be4 gym 1-2 hours be4 ,, oats and protei,, be perfect

oat is porridge ,, not weetibix,, is gorges man,, i cook my and let it go very lumpy and let it cool down 30min be4 i eat mine,, im strange like that , ha

my weight is 175pounds id sat 195 in 3 months end cycle
im 5,11 and 20
i have been traing and eatting clean 4 years now,,
ok my lift ,, with never taking and steroids
bench 100kg 8 reps
deadlifts 160kg
squats- 190kg

so lets see how high i can get them on this cycle,, only thing i find is my body temp is gone up ,, so im wormer at night so on,, so hard 2 ****in sleep ,,
 
Haa realy? Im from nina lol sough lool small world ayy!

Ok so oats before workput and when going to bed? Your lifting 100kg 8 reps ay? Thats good bro man see im 183bls and i bet you look way bigger then me .. Iv been at the gym for 5 months now been training in my room for 6 months i want to go on a cycle but maybye i should train more ?

Can i be realy cheeky and ask you to put down your deit and il copy off ya lol seen as were the same ages and weight nearly :)
 
Pika said:
Haa realy? Im from nina lol sough lool small world ayy!

Ok so oats before workput and when going to bed? Your lifting 100kg 8 reps ay? Thats good bro man see im 183bls and i bet you look way bigger then me .. Iv been at the gym for 5 months now been training in my room for 6 months i want to go on a cycle but maybye i should train more ?

Can i be realy cheeky and ask you to put down your deit and il copy off ya lol seen as were the same ages and weight nearly :)
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oats be4 bed,, i would not,, more fats ,, i eat peanut butter and 2 scoops of casein be4 bed,, some times 60g peanut butter and 2 scoops casein ,, 600cal there,,

your diet could look little like this

meal 1- brown bread x2 60g peanut butter and 30g whey
meal2 - 140g oats 4 yolks 2 whites omlet
meal 3 - pwo shake and banana
meal 4- (1 hour later ) 140g oats + 4 yolks 2 whites tin tuna
meal 5-200g round steak and 100g bean
meal 5(be4 bed) 60g casein + 50g peanut butter

cal 3700 p- 335 carbs 240 fats 130

now thats not 100 percent perfect just give u a good idea



let me add,, i dont think u should do a cycle ,, 4 atleat 1 year,, get your diet and traing and rest 110percent 1st
 
Ok man tanks alot thats resl good bro i csn work with this im wrighting it down now ... When you say yolks and white you mean egg yolks right? I thought there realy bad for cort levels? Also with the heart?

Yh il wait till winter i think then il do the cycle bro try it out ...
 
Pika said:
Ok man tanks alot thats resl good bro i csn work with this im wrighting it down now ... When you say yolks and white you mean egg yolks right? I thought there realy bad for cort levels? Also with the heart?

Yh il wait till winter i think then il do the cycle bro try it out ...
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no man,, yolks are good,, full of vitamins and minerals and healthy fats
,, thats diet i gave u would be a good base,, to work off with,,
if u find u gain 1 pound a week off it,, thats good if not,, just up the calories 4000,, so maybe extra 50g peanut butter somewhere in that day
 
Wow ok tgen il try it out bro, see how it goes il get nack to you thanks man honest i know you probs help loads lol

Looking forward to your log bro before and admfter picz man hit me up :) have a good heathy cycle
 
Pika said:
Last thing sorry... How much cardio shoukd i do?
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i do..
10min like incline walk on tredmill ,, worm up,, and thats it,,

if you have diet and training to a t ,, you dont need it,, well its good get a bit,, keep the heart healthy,,
so say 20 min 3 times a week,, no running or jogging,, incline walk or bike i think is best
 
Pika said:
Oh ok wow, you know your **** bro lol

Whats your pct looming like?
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so far it just be nolvadex ,,
ill see if ill add anything,, its a pritty basic cycle,, ill be finished cycle 16th of jun
and finished pct 22nd july,, so its all good,, ill be grand over summer,,

i dought ill get acne,, i never have in my live,, like in puberty,, and hopfuly gyno wont be an issue,, i dough it will,, with just test e,, see anyways

they say about 4-6 wek u start 2 notice results,, so 18th aprl i should,, and funny thing is thats my bday ha,, dont drink,, but ill be having a hugh steak 4 dinner that day :)
 
Haha! Ya i heard it works 4 weeks in and its a mild one same with p mag as it goes very mild gives dry leans gains only sides with it is abit of back bumps but there ment to feel good ha lol

Would it be grand if i changed the 200g steak to 200g of chicken on that plan ya gave use?
I tink ya should put up some picz bro loll have a wee look bet ya huge ya feker lool i need to get big :( lol
 
I head pct assist is real good with nolvaddx as it helps with cort levels.. Are you taking any milk thirsle? Or cycle sups for bp etre etre ..
 
Pika said:
Haha! Ya i heard it works 4 weeks in and its a mild one same with p mag as it goes very mild gives dry leans gains only sides with it is abit of back bumps but there ment to feel good ha lol

Would it be grand if i changed the 200g steak to 200g of chicken on that plan ya gave use?
I tink ya should put up some picz bro loll have a wee look bet ya huge ya feker lool i need to get big :( lol
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ye you can change it 4 chicken,, say 3 breasts of chciken,,,or 4yellow yolks and 2 whites with tuna,, ider them good meals,,

Pika said:
I head pct assist is real good with nolvaddx as it helps with cort levels.. Are you taking any milk thirsle? Or cycle sups for bp etre etre ..
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i will be taking milk thirsle,, help flus out the kidneys,, and i take multievitim and omega 3 tabs,, and amino's thats it rest all food or shakes,,

ye im hoping to add about 14 pounds of lean mass,, i weighted 2day at 12.4 ,, i started 11,13 +5 so far,,

im trying to cut about 4-5 pounds of far while adding 14-18 pounds lean mass,, so i reckon finish weight be,, 13,3 around that , 185-190 pounds,, with bf of about 8-10 % ,,,, see how i get on,, ill be giving 110percent,, and do everything to promote great gain's hopfuly
 
Hey lad i got oats and they nasty as fuk lmao i waisted my money haa

Im going to swap it for weetabix is that just bout the same?
 
Pika said:
Hey lad i got oats and they nasty as fuk lmao i waisted my money haa

Im going to swap it for weetabix is that just bout the same?
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learn to like them,, haha
when i 1st ate them i did not like them,, now my favorite food,,,
add splenda with it,, makes a hugh difference,, let them cool a bit,, and i over cook my so it get lumpy,, gorges,,

if say there no im stuck,, like 2 weeks ago i had no electrics so i ate shredded wheat,,
 
Lmfaooo you eat it how it is??? Woelw lol... Ok then i aint got a scale so im doing it by a jug lol so 80g is 240ml right? Lool so i just put eatra in lool domlnt know if im doing it right ha but yh boi

Cant brlive yu eat then alone lool
 
Pika said:
Lmfaooo you eat it how it is??? Woelw lol... Ok then i aint got a scale so im doing it by a jug lol so 80g is 240ml right? Lool so i just put eatra in lool domlnt know if im doing it right ha but yh boi

Cant brlive yu eat then alone lool
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haha ust to it now,, i mean man,, i like them so much now,,
i have a cheat day once ever 2 months 8 weeks ,,
and i still eat alot oatmeal on that day,, i just up my portions ha,,

love it,,

find ways that you like it,, there so many ways to get different tastes off it,, try my way ,,

i do 120-150g oats add water,, 8-10 min in microwave(i like mine well cooked ha)
add splenda let cool 20-30 min,, then enjoy,, im about hit the gym in about 30 min,, when i come back i will eat that ,, with 2 yolks 4 whites, and tin tuna,,

2marrow is legs so instead of the omlet with my oats ill eat round steak,, 200g cooked is 360cal 50g pro 0carbs 16g fat perfect post workout meal :)
 
Wow u realy no alot man lol how? Lool .... Its abit hard i tink but should jus gt dwn n dirty wiv it .....yu got any picz bro?

R you sure about the oats before workout? As lqds frm tge gym said pasta??
 
Pika said:
Wow u realy no alot man lol how? Lool .... Its abit hard i tink but should jus gt dwn n dirty wiv it .....yu got any picz bro?

R you sure about the oats before workout? As lqds frm tge gym said pasta??
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no pics at moment, no camera,,

pasta,, not good,, i dont eat it ever

oat= slow releasing energy
 
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