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  • 1 Post By OdinsOtherSon

Thread: need a good diet!!!

  1. #1
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    need a good diet!!!

    Hello all! I need a good diet with high protein!! I dont care for fish at all. Im doing protein shakes three a day. Protein bars for breakfast.

  2. #2
    Founding Member OdinsOtherSon's Avatar
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    Maybe some chicken??? Eggs??? Lean beef/pork?????

    Sounds like you're relying far too heavily on protein supplements. The more of your calories/macros you can get from chewed food the better. Use your shakes, bars, and so forth for filler when you simply can't get the food in. Using shakes and bars as a primary protein source is not good, IMHO.
    LARGERTHANNORMAL likes this.

  3. #3
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    Thanks man, i have been eating chicken twice a day.

  4. #4
    Founding Member OdinsOtherSon's Avatar
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    Are you monitoring the amount of protein intake? Have you perform a TDEE (total daily energy expenditure) calculation for your caloric needs? If not I would suggest that as a very good starting platform. Just my $0.02

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    No I haven't. Thanks man.

  6. #6
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    There is a quick way to figure your TDEE. It is something like weight x 15. I hope someone knows that little formula. You'll need to cut back on the shakes and use them only when you cant eat (as stated by odinsotherson). TDEE is how many calories you need to maintain your current weight. So if your maintenance is 3000, for instance, to lose weight you would eat 500 less calories a day at most(2500 calories). You can ease into it and cut 300 or so and still lose, but lose slower. Once your TDEE is figured, I would suggest your macros(protien, carbs, and fats) be split something like 40/40/20 or 50/30/20, each number representing the percent of daily calories. Pro/carb/fat. This will give you an idea and you can adjust as needed.
    There is a sticky to show you basic BBing foods. Chicken, beef, eggs, fish, beans, greens, lamb, pork, etc.

  7. #7
    Founding Member Mini-G's Avatar
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    Use a hand held BMI analyzer at the gym to find your Body fat %. Than follow this. Ill use an example of a 200lb guy at 10% bf

    200x.10=20 (weight x BF% = surplus bodyfat)
    200-20=180 (weight - surplus = LBM-lean body mass)
    180x15=2700 (LBM x suggested cal per lb = TDEE- total daily energy expenditure)
    2700+/-???=??? (TDEE plus (for growth) or minus (for leaning up) = total calories for goal)

    Lets say this guy wanted to grow.. how far he cares about going offseason (putting on surplus weight) will depict the Caloric increase he's willing to have. Lets say 500.

    2700+500=3200 (TDEE+500cals= caloric intake for growth)

    Proteins are 4 calories per gram
    Carbs are 4 calories per gram
    Fats are 9 calories per gram

    A pretty standard split is 40/40/20... This means 40% is protein 40% is carbs and 20% is fats.

    3200x.4=1280 (growth cals x 40%= 1280 calories of diet will be protein and 1280 will be carbs)
    3200x.2=640 (growth cals x 20%= 640 calories of diet will fats)

    So you have
    3200 calories
    1280 cals from protein
    1280 cals from carbs
    640 cals from fats

    Now you divide the cals by they're respective cal/g
    1280/4=320 -- 320 grams of protein
    1280/4=320 -- 320 grams of carbohydrates
    640/9=71 -- 71 grams of fats

    Use the My fitness pal app on a smartphone to calculate your calories based on your foods you eat. Or use a pen and paper.

    Cheers

  8. #8
    Founding Member Mini-G's Avatar
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    Did I really write all that for nothing'? I swear if he doesn't come back I will flip

  9. #9
    VET warmouth's Avatar
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    Quote Originally Posted by Mini-G View Post
    Did I really write all that for nothing'? I swear if he doesn't come back I will flip
    Lol. He will be back. He has to be careful on timing when he gets on here.

  10. #10
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by warmouth View Post
    Lol. He will be back. He has to be careful on timing when he gets on here.
    I don't understand. What? Lol

  11. #11
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    Thanks alot!! Im still in the learning stages of all of this.

  12. #12
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by fins247 View Post
    Thanks alot!! Im still in the learning stages of all of this.
    no problem. Just follow that diet protocol. Also check out in the diet forum there is a sticky there of all food and its nutritional info

  13. #13
    VET warmouth's Avatar
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    And make sure your diet gets in check as well as exercise. Then talk about steroids.

  14. #14
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    Quote Originally Posted by Frasier View Post
    Take a line of natural and organic protein foods for the better muscular health and weight management.
    You should prefer to raw eggs, milk, yogurt, meat, chicken, nuts, fish, green beans, and green vegetables for the high protein foods line.
    Agreed.

  15. #15
    Junior Member LARGERTHANNORMAL's Avatar
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    i still dont know why everyone uses the long version of math for this, lol but oh well still works


    200x.9 = 180
    180x15=

    Quote Originally Posted by Mini-G View Post
    Use a hand held BMI analyzer at the gym to find your Body fat %. Than follow this. Ill use an example of a 200lb guy at 10% bf

    200x.10=20 (weight x BF% = surplus bodyfat)
    200-20=180 (weight - surplus = LBM-lean body mass)
    180x15=2700 (LBM x suggested cal per lb = TDEE- total daily energy expenditure)
    2700+/-???=??? (TDEE plus (for growth) or minus (for leaning up) = total calories for goal)


    Lets say this guy wanted to grow.. how far he cares about going offseason (putting on surplus weight) will depict the Caloric increase he's willing to have. Lets say 500.

    2700+500=3200 (TDEE+500cals= caloric intake for growth)

    Proteins are 4 calories per gram
    Carbs are 4 calories per gram
    Fats are 9 calories per gram

    A pretty standard split is 40/40/20... This means 40% is protein 40% is carbs and 20% is fats.

    3200x.4=1280 (growth cals x 40%= 1280 calories of diet will be protein and 1280 will be carbs)
    3200x.2=640 (growth cals x 20%= 640 calories of diet will fats)

    So you have
    3200 calories
    1280 cals from protein
    1280 cals from carbs
    640 cals from fats

    Now you divide the cals by they're respective cal/g
    1280/4=320 -- 320 grams of protein
    1280/4=320 -- 320 grams of carbohydrates
    640/9=71 -- 71 grams of fats

    Use the My fitness pal app on a smartphone to calculate your calories based on your foods you eat. Or use a pen and paper.

    Cheers

  16. #16
    VET warmouth's Avatar
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    Quote Originally Posted by LARGERTHANNORMAL View Post
    i still dont know why everyone uses the long version of math for this, lol but oh well still works


    200x.9 = 180
    180x15=
    That was the formula I was looking for.

  17. #17
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    Eat turkey/chicken breast, tuna/salmon fish, cheese, lean beef, egg whites, tofu, beans, milk and yogurt more in your meal plans as they are rick source of proteins and to meet your fitness goals.
    Last edited by Dariaen; 05-27-2014 at 10:48 AM.

  18. #18
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    sugession

    Quote Originally Posted by fins247 View Post
    Hello all! I need a good diet with high protein!! I dont care for fish at all. Im doing protein shakes three a day. Protein bars for breakfast.
    I want to suggest some food items having proteins in it. These food items are Cheese (Non-fat Mozzarella) having 32 g protein, Lean Beef and Veal (Low Fat) having 36 g protein, Beans (Mature Soy Beans) having 17 g protein, Nuts and Seeds (pumpkin & watermelon seeds, nuts as almond & peanuts) having 33 g protein in it. I hope this info will be useful for you.

  19. #19
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    Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love.

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