My Diet-please Critique

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posted by bulkallday

This Is My Diet. My Stats Are;

5' 11"
172 Lbs
12% Bf (or Less)

I Am A Hardgainer. I Do Not Store Fat Easily-almost At All. But My Metabolism Is Starting To Slow Now That I Am 27, But Not Much-just Enough To Make It Easier To Grow.i Still Dont Store Fat.

My Diet Consists Of These Meals;

Bagel Sadwich-350 Cal/17p/56c
Tuna Sandwich (1 Can)-250cal/36p/20c
Oatmeal(2 Packs)-320cal/10p/64c
(i Use Instant Flavored Because It Tastes Good And As Long As I Get My Macro Breakdown Im Ok-right...because Im Mesomorph)
Tuna Can W/ Mayo-150cal/32p/0c
2 Red Potatoes-240cal/6p/54c
Yogurt+2 Hard Eggs-360 Cal/14p/43c
3 Eggs-210cal/18p/3c
Minute Rice (2 Serv)-320ca/6p/72c
2 Belgain Waffels (syrup Only)-250cal/8p/66c

Condiments; 1/4 Cup Syrup (for Oatmeal When Not Instant)
210cal/0p/52c
2 Tablespoons Peanut Butter-180cal/7p/8c

Myopro Shake (w/2% Milk)-255cal/31p/15c
Creatine-140cal/0p/34c
Serious Mass (1 Serv)-625cal/25p/126c
Fried Rice (1-cup)-270cal/10p/46c
Deli Sandwich-175cal/11p/23c (usually I Eat X2)

I Take Fish Oil Also

I Eat Anything From The List To Make The Macros I Need For That Meal.

I Follow This Macro Nutrient Ratio Because Lee Haney Said It Was "the Perfect Mass Building Ratio" In Flex (what Do You Think)

30% Protein= 225 G./day 55% Carbs= 412 G./day
15% Fat= I Dont Keep Track

3000 Calories A Day
Building To 3500 For Superdrol Cycle Next Month

Reember Im A Mesomorph

Tell Me What You Guys Think

posted by gymphreak

Honestly, you should up the protein intake....You need at least 1.5-2grams protein per lb of goal bodyweight.

SO.,..if you weigh 172 right now, aim for 200lbs, hence you would need about 400g protein per day

posted by bulkallday

I Cant Think Of More Protein. Even When I Do Get My Goal Now, I Stink Like You Know What. I Mean Really Bad Man, Like The Dog When It Farts. I Dont Want To Be On Gas Pills All The Time.

I Heard Also Though, That My Body Will Get Used To It. Which I Guess It Has.

But I Read In Muscle And Fitness Today That Over 2 Grams Of Protein Per Pond Your Body Wont Use Anyways. 400 G Would Be Like 2.7 X's My Body Weight(if I Recall Correctly).

Maby Like 300 G Total? Its Already Hard As Hell To Get The 212 G A Day...and Thats With Protein Supplementation.

What Do You Think?

And By The Way...the Food Choices Are Good For Me Being A Mesomorph?

Thanks Man-

posted by eire_245

400g of protein is way over the top...your body will not use this amount of protein... anywhere between 1-1.5g per pound of lean body mass is fine!!! hell... studys have even proven that growth can be achieved at .8g per pound of lean mass!!

posted by the masterpiece

true.... studies have shown your body can only process .7g of protein per pound i just round it off to 1g makes it easier for me lol) any more then that would just be a overload of nitrogen which just makes your kidneys get stressed i think 400 g is way over the top way!!!thats a ton of stress on the kidney's and if your young and doing that it wouldn't suprise me if your kidneys failed getting that much protein

posted by TomSizeMore

Can you please post the studies that show this?

I eat about 700gm of protien a day and use every bit of it. There are way too many variables that come into play to determine what is a true amount of protien that can be metabolized or not with just one simple equation. 2gm/lb of bodywieght is a good amount of protien to get for muscle hypertrophy purposes for the un-aided (no AAS) adult.

posted by the masterpiece

i will try to find it tom (the article)
i use to think that the more protein the better but after researching it (all that protein isn't necessary)

posted by the masterpiece

How much protein does the average guy need?
Depends on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day.

But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise and nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. "For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says. If you've been shooting for a gram of protein per pound of body weight--or more--you're overdoing it. Your body won't be able to process those extra calories, and they'll ultimately end up as just one thing: fat.

Will cutting carbs help my muscles grow faster?
Short answer: no. As effective as high-protein diets are for losing weight, you still need carbs and fat for maximum muscle growth. Your body uses carbs for energy during exercise. If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won't grow as much as they would if you were feeding them a cocktail of protein and carbs. As for the fat, it's vital for the production of muscle-building testosterone. (Studies show that guys who eat higher-fat diets also have higher testosterone levels.)

Could eating too much protein be dangerous?
There's research suggesting that too much protein can leave you dehydrated and may increase your risk for gout, kidney stones, and osteoporosis, as well as some forms of cancer. But studies have also shown that too much of anything, from vitamins to water, can be bad for your health. The bottom line? Excess carbs and fat are still associated with health risks, but the success of high-protein diets is no excuse to scarf down a whole pig or an entire side of beef. Keep your appetite in check, though, and a high-protein diet should not negatively impact your health.

that's not the exact article i read from the other one went into much greater detail about why that's all u need (protein 0.7) im still looking for it

posted by the masterpiece

What evidence is there to support or disprove claims that high intake levels of protein help build muscle mass and better athletes? Muscles are made mostly of protein, so logically one would think that the more protein in the diet, the more muscle one should have. Certain types of exercise, weight lifting for example, do stimulate muscle growth. So, a combination of weight training and large amounts (the more, the better) should be beneficial, right? Not exactly. The most recent indications are that dietary protein in excess of the current recommended dietary allowance (0.8 grams of protein per kilogram of body weight per day) is likely needed for optimal muscle growth (5.) "The current recommended dietary allowance doesn't seem to be enough for elite athletes who are training every day, who are growing, or who are training especially hard right before an event" (6.) However, the benefit appears to plateau at intakes well below the levels typically consumed by many athletes. Thus, for best results, a diet high in protein is beneficial for muscle growth, but only to an extent. Once a certain intake level is reached, any additional protein taken in will not help build muscle mass any more.

A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day had same growth as in a study taking 1.7-1.8 grams of protein per kilogram of body weight per day (5.) However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Moreover, it is possible to obtain this quantity of protein without special supplementation assuming a mixed diet containing sufficient energy is consumed

posted by the masterpiece

that's not the article i was looking for the article i was looking for went into much greater detail about why 0.8g was all u need i can't find it but the 2 i posted will support my point

posted by TomSizeMore

Taken from Anabolic Freaks For Life

Protien-

Protien is the most under rated (and necessary) anabolic substance legally available anywhere. How important is it to bodybuilders and athletes? About 10% of your body’s total protein is contained in skin while muscle contains about 50% of your body’s total protein. The rest is contained in organs, enzymes, circulatory, etc.

Protien is made up of building blocks called amino acids. Amino acids are large molecules containing carbon, nitrogen, hydrogen and oxygen. Some amino acids include other organic chemicals in their compound such as phosphorus, copper, iodine, and sulfur. Basically speaking, this means that proteins are complex structures and each protein structure is an assembly of amino acids and other organic chemicals.

Amino acids are linked together by peptides, some of which are the body’s vital nitrogenic compounds. For instance, Growth Hormone, Insulin, And Insulin-Like-Growth-Factor-1 are specific sequences of amino acids.

Protiens are either complete or incomplete. Complete protein simply means that it contains at least the minimal amounts of amino acids to sustain life. Which of course under lines the fact that a high protein “content” does not necessarily mean a high quality protein. It is the essential amino acid pattern and ratio that counts most. The essential amino acids are L-Leucine, L-Isoleucine, L-Valine, (these three are branch chain amino acids or BCAA’s) L-Lysine, L-Threonine, L-Methionine, L-Phenylalanine, and L-Tryptophan. The body can not make essential amino acids from others.

Non-essential amino acids are: L-Alanine, L-Arginine, Aspartic Acid, Glutamic Acid, L-Cystine, L-Glycine, L-Histidine, L-Proline, L-Serine, L-Tyrosine, and L-Glutamine. Non-essential amino acids can be made from other in the body’s amino acid pool.

A note of interest: It is very difficult to get enough Glutamine and Arginine from normal diets. A hard training athlete should consume 20-100 grams of Glutamine and 5 grams of a Arginine daily.

Protien digestion starts in the mouth and continues in your stomach and small intestine. This is due to a pepsin, which is secreted in the saliva and obviously the gastric juice, followed by pancreatic enzymes, then absorbed by the mucosal cells in the small intestines. In short, the digestion system breaks down protein into its peptide amino acid structures so they can be absorbed in the small intestine via the mucosal cells. When protein/amino acids enter the small intestines and traverse the mucosal membranes, they enter the circulatory system. From there the amino acids enter the liver through the portal vein. Your liver decides amino acid intake, as well as the amount of assimilated amino acids your body can use to build-up muscle tissue. This is a major function of most anabolic chemistry. AAS increase the amount of amino acids passed into the blood stream to muscle tissue for growth and repair. Which of course means AAS are protein sparing in this respect as well, Duh!

Your liver is also a site for amino acid synthesis such as Serine, Glycine, Glutamic acid and Glutamine. This means that the liver will hang on to some amino acids for bio-synthesis while passing others onto the general circulation for transportation to other organs and tissue.

I had a client whom thought Anadrol-50 was candy. He had damaged his liver enzymic process to a point where synthesis of Glutamine was quite poor. Since Glutamine makes up 50-70% of total muscle amino acid pools, and is used to repair and replace the stomach lining every few days, growth stopped.

Your body has no long-term storage system for protein as it does for carbs and fats. The liver and circulatory system stores amino acids fro a very short term, while muscle mass serves as the largest “temporary” store house of free amino acids. Maintaining these amino acid stores requires eating/drinking complete proteins every 2.5-3 hours. If not, then when your organs and muscle tissue can not get what they need from circulation, they muscle is catabolized. 2 steps forward and 1 step back makes for poor progress. Remember, the body can also convert BCAA’s into glucose/glycogen for energy.

Complete protein sources are a must for all, and even more so for those seeking increased mass and strength and fewer injuries. Good examples are lean red meat, lamb, fish, poultry, cheese, eggs, and milk. A mixture of complete sources is best. This is simple logic. Earlier I said a complete protein contains at least the “minimal” amount of amino acids to sustain life. The operative word is “minimal” here. If your amino acid pool is short on any one essential amino acid, then the whole muscle building process is compromised. This is why total veggie diets make no sense for athletes. Vegetable sources of proein are not complete, though various combinations do make up complete sources,. Still, for serious muscle mass, the necessary volume of food with a veggie diet would be far too much for most to consume daily.

HOW MUCH PROTEIN?
The American recommended daily intake for protein is for couch potatoes. They really do not tear down enough protein based tissue to need much more than 60 grams daily. But really, you probably do not care about couch jockey facts if you are reading this book! With most of my clients, I have utilized a minimal of 1gm of protein per LB of bodyweight per day. Note I said “minimum”. Muscle is protein, training and stress breaks it down, supraphysiological levels of protein repair and increase growth of muscle tissue. Simple. If you have read a muscle magazine in the last decade, you have read about nitrogen balance. If you are in negative nitrogen balance, you are catabolizing muscle; if you are in a positive nitrogen balance, you are in an anabolic state, or tissue growth state. Protein supplies nitrogen. Any mystery so far? More protein, means more nitrogen retention, means more muscle… to a point. New clients are required to write down everything they eat and drink for 10 days. Their proein sources, amounts, and timing is evaluated. Also carbs and fats to the same extent of course. More on that later. Once a bose line is established, I begin increasing only protein intake about 50gm per day until they begin to add adipose (fat) tissue. They re-evaluate carb and fat sources. For “most” serious athletes, this is somewhere around 1.5-2.5GMS of protein per lb of bodyweight with a total calorie intake of 18-20 calories per LB of bodyweight. This calorie count (18-20 calories per LB of bodyweight) is for adding mass.

There is a truism athletes face often without realizing it. You are what you absorb, not just what you eat. When you eat whole/complete protein source food such as round steak, your teeth grind up the fibers into smaller pieces. If you do not chew your food, digestive enzymes/juices fail to access enough area of these fibers to fully break them down. Less area exposes, less digestion, less amino acids to supply growth and repair.

Since one of the functions of protein synthesis is to manufacture digestive enzymes, unchewed food causes a drop in protein digestion and ultimately… retardation of growth.

posted by the masterpiece

Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day had same growth as in a study taking 1.7-1.8 grams of protein per kilogram of body weight per day

i think more studies and eveidence went into the information i posted more then what yours did actual doctors/nutrients studied it

speaking of studies i didn't see that word one time in that article u posted tom :confused: tells me that nothing was studied or evaluated in that article

both of my articles were either written by professor or doctor/nutritients i think that's what et stands for at the end of there name im not sure

Peter Lemon, a professor of exercise and nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. "For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says. If you've been shooting for a gram of protein per pound of body weight--or more--you're overdoing it. Your body won't be able to process those extra calories, and they'll ultimately end up as just one thing: fat.

lets see there a professor that studies nutrition and exercise i think he would no what he's talking about tom :rolleyes: don't get me wrong u know a ton but i don't think your on professor status (i think im going to be on the professors side this time)

posted by TomSizeMore

One thing that wasn't explained by the doc is that 1gm of protien contains 4 calories, but at the same time requires 1 calorie to process. that's 25%! whereas, carbs and fats are more in the area of 3-7% of total caloric intake for processing. SO, if you need to derive a source of food in order to sustain life, that source (macronutrient) should be Protien for maximum fat burning potential/anti-catabolic effects.

BTW... the article I posted was by L. Rea

posted by the masterpiece

Originally Posted by the masterpiece
true.... studies have shown your body can only process .8g of protein per pound i just round it off to 1g makes it easier for me lol) any more then that would just be a overload of nitrogen which just makes your kidneys get stressed i think 400 g is way over the top way!!!thats a ton of stress on the kidney's and if your young and doing that it wouldn't suprise me if your kidneys failed getting that much protein

posted by TomSizeMore
Can you please post the studies that show this?

u certainly didn't post any studies to back your information up
i came threw and posted up studies and u yet have came threw with true studies supporting the fact that your body can process 2g studies

i don't think there are any studies on a site posted by a nutritents/professor/doctor backing u up on your body/kidneys can digest/use 2-2.5 g of protein per pound

posted by TomSizeMore

MP, L Rea has trained "Personally" more top PRO Bodybuilders than any other nutritionist/sports therapist EVER!!!

Nuff said. But, if you want to look like the "men's health" models. By all means, stick with thier advisors.

posted by the masterpiece

Quote:
Originally Posted by the masterpiece
true.... studies have shown your body can only process .8g of protein per pound i just round it off to 1g makes it easier for me lol) any more then that would just be a overload of nitrogen which just makes your kidneys get stressed i think 400 g is way over the top way!!!thats a ton of stress on the kidney's and if your young and doing that it wouldn't suprise me if your kidneys failed getting that much protein

posted by TomSizeMore
Can you please post the studies that show this?

tom can u please post a study saying that your body can process 2-2.5 g of protein per pound :banghead:

posted by the masterpiece

MP,L Rea has personally trained more top PRO Bodybuilders than any other nutritionist/sports therapist .......... where did u read that out of md.. u believe everything u hear huh
by the way i don't see personal trainer in there

tom your sliding off the topic here i want u to search every where on the net and post up where it says your body can process 2-2.5 g of protein per pound have fun finding that information for me cause your not going to find it

posted by TomSizeMore

some more info:
http://www.hypertrophy-specific.com/hsn_artcls_proteinmyths.html

aside from this, keep in mind that the studies that you are reading are most likely based on males with the average BF % of 18-24%. so when they are calculating .8gm/lb of bodyweight, it is not all equal to the 200lb bb'er who is under 10% bf.

going up to the protien consumption that I have indicated is mearly beneficial to the "Chemically Enhanced" BB'er who can actually synthesize those amounts of protien.

Un-aided bb'ers would be safe to assume 1.5gm/lb of bodyweight, unless they are a complete fat ass, then they may want to go with .8gm/lb of bodyweight.

Author L. Rea has conducted many studies on this as indicated in my earlier post. They are all real life, real bb'er studies.

posted by TomSizeMore

MP, you will not find an actual study advocating the use of that much protien for one reason, IT IS NOT HEALTHY! many things that bb'ers do is not healthy, when you are pushing your body past it's "Natural" potential, you will need to do many things that are not healthy.

However, there have been many, many, instances where results have been proven with real life "studies". They are what we see on stage at the Mr. O and other various contest across the nation.

posted by the masterpiece

(say 1.6 - 1.8 grams per kilogram, the large amount of amino acids overcome slight differences in scoring. Once you achieve a certain levels of quality in a protein supplement, increasing it further will not significantly change it¹s effectiveness when consumed in quantities sufficient to pack on muscle.)

i read the site u posted but not once did i see that your kidney's can process 2.5 g of protein it doesn't even talk about 2.5 g per pound the person that wrote that no's better then that non-sense

so then tom don't come on this forum and tell me that your body can process 2.5 g of protein if u don't have the resources to back it up i gave u my resources (which backed the facts up that i had to say) and obviously u couldn't find any to completly back up what u say.....
im done here i proved my point :clap: as far as im concerned i won this discussion

THREAD CLOSED

posted by bulkallday

I think Ill just stick to what Ive got and maby increase it when on Superdrol. :thumbs:

Maby to 2 X's

posted by lifting=first priority

wow i always thought it was from 1-1.5g per pound as well i didnt know too much protien was BAD for u. i knew that the body would just get rid of it and not use it but i didnt know u could get sick

good post bro

posted by the masterpiece

thank u thank u

posted by ShuttaLCD

Wut PCT do you have?

-Shutta

posted by bulkallday

Because I just ordered the Superdrol,Rebound XT(the version by gaspari nutriion) and DHEA.

I will also be preoading with 1000mg. milk thistle for a week, taking during the cycle, and also taking zinc,hawthorne berry,red yeast rice, and flax/fish oil caps and saw palmetto.

I looked for Nolva and it seems its illegal. I mean Im doing all this so I dont have to take real steroids and break the law...so is nolva really necessary if Im taking rebound and DHEA?

I dont want to spring for Nolva if its illegal.

Plus Nolva,Rebound and DHEA seems overkill for a prohormone. I think Ill be better than good with DHEA and rebound.

What do you think?

posted by ShuttaLCD

Hold on Sdrol is a REAL steroid...Its just not illegal YET but it will be...Pleae treat it like a steroid because it is one...

Gaspari Nutrtions PCT is Novedex XT not Rebound thats DS product....

I think if you added some CoQ10 to your stack you would benefit... Its an antioxidant and it also produces energy for your cells to grow plus carry out normal maintenence....

Well good luck man....Please read as much as you cna about AAS's it will help you alot..

keep us posted

-Shutta

posted by bulkallday

The only supply left is whats in stock on retailers shelves. This is from the owner of the company that makes superdrol. Chech it out for yourself;

www.bodybuilding.com/forum

in the supplements secton

Im taking red yeast rice PLUS...it has coq10 in it.

Superdrol is much safer than a "real steroid", not to mention its still legal to buy. The supply will be running out though becasue somebody put the squeeze on the company and they cant produce it anymore.

I know gaspari nutrition makes novlvadex not rebound XT.
Thats why I said rebound XT(the version by gaspari nutrition) because I just couldnt recall the name at the time.

Is this PCT good without the Nolva?

posted by ShuttaLCD

The Novedex XT will be fine by itself..I jsut wanted to make sure you know that Sdrol was a "real steroid"...wasnt trying to start an argument...Just wanted you to know for sure.. I know its in the supps section but its still Juice..

-Shutta

posted by bulkallday

I appreciate it.

Ill do a log on this site. I wont be able to do pictures though because I dont have a scanner.

But Ill keep a daily log for my 3wk cycle and then a eod (or so) log for my pct.

posted by ShuttaLCD

Good Luck man..I'll be watching..cant wait to see results...

Also be sure to stagger your PCT when it comes time..

-Shutta

posted by the masterpiece

nice advice Shutta

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