Diet..(PSCarb, Jimmy, ChefX...) - UK-Muscle Body Building Community

**Great White** · 13-06-2005, 09:40 AM

Hello All

Right, this is really aimed towards Jimmy, PSCarb and ChefX as they all know my goals/aims, etc, but please feel free to add in your contributions.

Right, moved into my new cottage this weekend so i can really sit down and get my diet sorted (My kitchen is 4 x bigger than my last, so that makes cooking / storage a lot easier too)

Right, looking to add some good mass from now untill end of year, ready to start dieting to hopefully compete in April 2006.

Obviously I dont want to add much fat, but i know during bulking its almost impossible not to and any!

My current stats are:

Height: 6ft 2"
Weight: 230lb
BF %: 10 - 11%
BMI: 29.5

Ive done the basic calculations on diet, which equate to:

Basal Metabolic Rate: 2278Kcals (Amount of calories i need to maintain weight if i just lead in bed all day)
Daily Calorie Needs: 3600Kcals (To maintain weight with my lifestyle)

Im currentally on a cycle of: Test Ethan / Sust / HELIOS / T3 which i will be running for 10 weeks.

Im taking 2g Fish Oils with every meal and also a handfull of amino 2000 caps (prolab) with every meal.

Can you guys help me sort out my daily diet?

Im also posting a thread on my training and would also appreciate some help with that. This is here:

http://www.uk-muscle.co.uk/showthrea...159#post105159

Thanks in advance.

Paul

ChefX · 13-06-2005, 01:38 PM

To be honest paul I can give you a base for the diet, but you have to adjust it for taste and each week adjust it to the rate you need to change. the reason most guys get fat while bulking is they try to rush it too fast and they use junk foods or too high in carbs and low in fats. The rate of change is what is most important to keep lean while bulking, it can be done (you will always gain a tad of fat otherwise you are going a bit too slow)

Normally I tell guys to use the scale but in your case you have your body pretty dialed in so for you use a set of accumeasure calipers and measure every two weeks. If the calipers are showing no change and the scale is going up, keep the calories the same, if the calipers are going up and the weight is going up, you are gaining to fast, if the calipers are the same and the scale is staying the same then you are going to slow up the food 500 to 1000 calories a day.

next thing, I have found there is a cap at how much food you can eat before you bloat, so if you are eating and find it bloats you too much but you need to increase the calories, just cut the fiber veges back a tad and replace those calories with starches, in this way the macros stay the same yet you can eat all the food with less bulk.

next tip, enzymes and healthy bacteria aka they work so well at digesting teh extra food that you can eat more, cleaner and absorb more nutrition, that means better growth on the food without having to get sick on it.

My personal food choices... (if you could not guess hahahaha)

[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)

[ ] asparagus
[ ] broccoli
[ ] green beans
[ ] cauliflower

[ ] pasta linguini
[ ] potatoes
[ ] rice (short & long grain)
[ ] sweet potatoes
[ ] egg noodles
[ ] brown (& wild) rice
[ ] oatmeal, rolled oats (slow cooked)
[ ] multi grain bread

[ ] olive oil (extra virgin)
[ ] butter (unsalted)

[ ] honey (post workout drink)
[ ] berries (breakfast only)
[ ] apples (breakfast only)
[ ] oranges (breakfast only)
[ ] bananas (breakfast only)

[ ] coffee
[ ] tea
[ ] cream (for coffee/tea)
[ ] zero calorie sweetener
[ ] diet soda
[ ] chocolate, dark

try to make your meals stick around a 35p/30f/35c ratio of macronutrients from the above list
keep you calories the same each day
if your not gaining then add in 500 more calories a day the next week
if your gaining too fast (aka fat) then lower the calories by 500 a day for the next week

Paul if you like I'll sponosr you a copy of the diatia to use as a base 9adjust it as need be) but at least it will give you consistent amounts and a variety of foods plus recipes... if you need to increase the amounts you just change levels/chapters to go up or down that way.

cheers

(above is only IMO)

<<>>

**hackskii** · 13-06-2005, 04:02 PM

Paul, doesnt HELIOS have T3 already in it?

Anyway, chef is correct. Add the digestive enzymes and the probiotics in the mix. bloat will be reduced to a minimum and you will get more out of your overfeeding.

The only way you can get around this is to add foods that contain enzymes like raw fruits and vegetables and stuff like yoghurt and sauerkraut.

Hey Chef, why do you prefere 2% plain yogurt to just plain yogurt?
I think you are going to tell me something about milkfat being too high here.

I like the regular plain better because it has more of a natural profile and I add whey, honey, vanilla extract at then the ratio's are better suited for my macros. If I add the stuff above then I would have to add a fat to it.

Just curious tho if you would not mind explaining.

There is nothing I can add other than maybe adding some yohimbe (even tho it is in the HELIOS) and cayenne to help with the fat loss, maybe even some apple cider vinegar too.

Stu · 13-06-2005, 04:24 PM

I think helios paul has is clen but there is a T3 based one as well

**Great White** · 13-06-2005, 04:45 PM

Aye, The HELIOS i have is 40mcgs Clen and 5.4mg of Yosh.

Anyone know where i can get some digestive enzymes in the UK, preferabally online if poss.

**robdog** · 13-06-2005, 04:55 PM

Quote:

Originally Posted by Paul Govier

Aye, The HELIOS i have is 40mcgs Clen and 5.4mg of Yosh.

Anyone know where i can get some digestive enzymes in the UK, preferabally online if poss.

I know where you can get some digestive buscuits from!!! :jerk:

**Jimmy** · 13-06-2005, 07:06 PM

give me a call paul

**hackskii** · 13-06-2005, 09:37 PM

You guys dont have digestive enzymes in the UK?

**Pscarb** · 13-06-2005, 10:50 PM

Here is my tuppence worth i don't know what you like and don't like.....

Meal 1:
Porridge 100g
1 medium banana
Handful of Nuts
Pro-Mr

Meal 2:
250g Sweet Spud
250g Chicken breast
2 tbsp Olive Oil

Meal 3:
250g Sweet Spud
250g Chicken breast
2 tbsp Olive Oil
1 medium pot of natural yoghurt

Meal 4:
Pro-Mr
1 Medium Banana
Handful of Seeds

Meal 5:
Post training drink containing
60g Carbs
45g protein
10g L-Glutamine
10g Creatine

Meal 6:
200g Salmon
100g Cottage Cheese
Loads of Veg
1 medium pot of natural yoghurt

Meal 7:
2 Scoops Pro-Peptide
2tbsp Natural Peanut Butter

Totals:
Cals:4342
Protein:413
Carbs:354
Fats:140
Sat:24

megatron · 14-06-2005, 02:05 PM

Paul, holland and barrett do digestive enzymes, + you should be able to ge them online - they do apple pectin too ( but you cnat buy it online for some gay reason).

**Great White** · 14-06-2005, 03:22 PM

Quote:

Originally Posted by Pscarb

Here is my tuppence worth i don't know what you like and don't like.....

Meal 1:
Porridge 100g
1 medium banana
Handful of Nuts
Pro-Mr

Meal 2:
250g Sweet Spud
250g Chicken breast
2 tbsp Olive Oil

Meal 3:
250g Sweet Spud
250g Chicken breast
2 tbsp Olive Oil
1 medium pot of natural yoghurt

Meal 4:
Pro-Mr
1 Medium Banana
Handful of Seeds

Meal 5:
Post training drink containing
60g Carbs
45g protein
10g L-Glutamine
10g Creatine

Meal 6:
200g Salmon
100g Cottage Cheese
Loads of Veg
1 medium pot of natural yoghurt

Meal 7:
2 Scoops Pro-Peptide
2tbsp Natural Peanut Butter

Totals:
Cals:4342
Protein:413
Carbs:354
Fats:140
Sat:24

I do like the look of this diet, and i like everything on there.

Whats the nutritional break down on Pro-MR mate, as i use Nlarge2 and Whey shakes, so i can adjust them accordingally.

**Great White** · 14-06-2005, 03:24 PM

Quote:

Originally Posted by megatron

Paul, holland and barrett do digestive enzymes, + you should be able to ge them online - they do apple pectin too ( but you cnat buy it online for some gay reason).

Excuse my ignorance, but i havent gotten around to reading much of ChefX`s work yet (Planning on reading it this weekend)

Whats the big deal with Apple Pectin, seen a lot of you ranting on about it. whats it used for?

Biker · 14-06-2005, 03:30 PM

just a copy and paste:

An indigestible, soluble fiber, Apple Pectin is a general intestinal regulator that is used in many medicinal preparations, especially as an anti-diarrhea agent. Our ancestors believed that old proverb "An apple a day keeps the doctor away". Today, nutritional scientists research for evidences that verify how Apples are good for our health. Apples are rich in pectin, a soluble fiber, which is effective in lowering cholesterol levels.

Researchers at the University of California, Davis, found that Apple Pectin also acts as an antioxidant against the damaging portion of cholesterol in the blood stream. Many researchers suggest that people who eat fatty foods should, if possible, wash down this food with apple juice rather than the usual drink. Researchers have found that raw Apples are the richest of fruits in pectin, with the Jonagold variety of Apple leading other varieties.

It has been established that a diet rich in Apple Pectin can protect against these diseases. Research in Japan has found that Apple Pectin can also decrease the chances of colon cancer. Apple Pectin helps maintain intestinal balance by cleansing the intestinal tract with its soluble and insoluble fibers. Apple Pectin tends to increase acidity in the large intestines, and is advocated for those suffering from ulcer or colitis, and for regulating blood pressure. Pectin is also effective in causing regressions in, and preventing, gallstones. There is also evidence that the regular use of Apple Pectin may lessen the severity of diabetes.

ChefX · 14-06-2005, 04:01 PM

good one biker

one thing I didnt put in the alchemy... apple pectin is essential while on gear, it lowers LDL's and raises HDL's by absorbing excess bile (cholesterol) from the intestines.

13-06-2005, 09:40 AM	#1 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,249	Diet..(PSCarb, Jimmy, ChefX...) Hello All Right, this is really aimed towards Jimmy, PSCarb and ChefX as they all know my goals/aims, etc, but please feel free to add in your contributions. Right, moved into my new cottage this weekend so i can really sit down and get my diet sorted (My kitchen is 4 x bigger than my last, so that makes cooking / storage a lot easier too) Right, looking to add some good mass from now untill end of year, ready to start dieting to hopefully compete in April 2006. Obviously I dont want to add much fat, but i know during bulking its almost impossible not to and any! My current stats are: Height: 6ft 2" Weight: 230lb BF %: 10 - 11% BMI: 29.5 Ive done the basic calculations on diet, which equate to: Basal Metabolic Rate: 2278Kcals (Amount of calories i need to maintain weight if i just lead in bed all day) Daily Calorie Needs: 3600Kcals (To maintain weight with my lifestyle) Im currentally on a cycle of: Test Ethan / Sust / HELIOS / T3 which i will be running for 10 weeks. Im taking 2g Fish Oils with every meal and also a handfull of amino 2000 caps (prolab) with every meal. Can you guys help me sort out my daily diet? Im also posting a thread on my training and would also appreciate some help with that. This is here: http://www.uk-muscle.co.uk/showthrea...159#post105159 Thanks in advance. Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

13-06-2005, 01:38 PM	#2 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	To be honest paul I can give you a base for the diet, but you have to adjust it for taste and each week adjust it to the rate you need to change. the reason most guys get fat while bulking is they try to rush it too fast and they use junk foods or too high in carbs and low in fats. The rate of change is what is most important to keep lean while bulking, it can be done (you will always gain a tad of fat otherwise you are going a bit too slow) Normally I tell guys to use the scale but in your case you have your body pretty dialed in so for you use a set of accumeasure calipers and measure every two weeks. If the calipers are showing no change and the scale is going up, keep the calories the same, if the calipers are going up and the weight is going up, you are gaining to fast, if the calipers are the same and the scale is staying the same then you are going to slow up the food 500 to 1000 calories a day. next thing, I have found there is a cap at how much food you can eat before you bloat, so if you are eating and find it bloats you too much but you need to increase the calories, just cut the fiber veges back a tad and replace those calories with starches, in this way the macros stay the same yet you can eat all the food with less bulk. next tip, enzymes and healthy bacteria aka they work so well at digesting teh extra food that you can eat more, cleaner and absorb more nutrition, that means better growth on the food without having to get sick on it. My personal food choices... (if you could not guess hahahaha) [ ] beef [ ] pork [ ] chicken [ ] turkey [ ] tuna [ ] salmon [ ] 2% milk [ ] eggs [ ] cottage cheese 2% [ ] yogurt 2% plain [ ] whey protein powder (post workout drink) [ ] asparagus [ ] broccoli [ ] green beans [ ] cauliflower [ ] pasta linguini [ ] potatoes [ ] rice (short & long grain) [ ] sweet potatoes [ ] egg noodles [ ] brown (& wild) rice [ ] oatmeal, rolled oats (slow cooked) [ ] multi grain bread [ ] olive oil (extra virgin) [ ] butter (unsalted) [ ] honey (post workout drink) [ ] berries (breakfast only) [ ] apples (breakfast only) [ ] oranges (breakfast only) [ ] bananas (breakfast only) [ ] coffee [ ] tea [ ] cream (for coffee/tea) [ ] zero calorie sweetener [ ] diet soda [ ] chocolate, dark try to make your meals stick around a 35p/30f/35c ratio of macronutrients from the above list keep you calories the same each day if your not gaining then add in 500 more calories a day the next week if your gaining too fast (aka fat) then lower the calories by 500 a day for the next week Paul if you like I'll sponosr you a copy of the diatia to use as a base 9adjust it as need be) but at least it will give you consistent amounts and a variety of foods plus recipes... if you need to increase the amounts you just change levels/chapters to go up or down that way. cheers (above is only IMO) <<>> __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself. Last edited by ChefX; 13-06-2005 at 01:41 PM.

13-06-2005, 04:02 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Paul, doesnt HELIOS have T3 already in it? Anyway, chef is correct. Add the digestive enzymes and the probiotics in the mix. bloat will be reduced to a minimum and you will get more out of your overfeeding. The only way you can get around this is to add foods that contain enzymes like raw fruits and vegetables and stuff like yoghurt and sauerkraut. Hey Chef, why do you prefere 2% plain yogurt to just plain yogurt? I think you are going to tell me something about milkfat being too high here. I like the regular plain better because it has more of a natural profile and I add whey, honey, vanilla extract at then the ratio's are better suited for my macros. If I add the stuff above then I would have to add a fat to it. Just curious tho if you would not mind explaining. There is nothing I can add other than maybe adding some yohimbe (even tho it is in the HELIOS) and cayenne to help with the fat loss, maybe even some apple cider vinegar too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-06-2005, 04:24 PM	#4 (permalink)
Stu original nutter Join Date: Jan 2005 Location: No fixed abode Posts: 743	I think helios paul has is clen but there is a T3 based one as well __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-06-2005, 04:45 PM	#5 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,249	Aye, The HELIOS i have is 40mcgs Clen and 5.4mg of Yosh. Anyone know where i can get some digestive enzymes in the UK, preferabally online if poss. __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

13-06-2005, 07:06 PM	#7 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,361	give me a call paul __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

13-06-2005, 09:37 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	You guys dont have digestive enzymes in the UK? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-06-2005, 10:50 PM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,188	Here is my tuppence worth i don't know what you like and don't like..... Meal 1: Porridge 100g 1 medium banana Handful of Nuts Pro-Mr Meal 2: 250g Sweet Spud 250g Chicken breast 2 tbsp Olive Oil Meal 3: 250g Sweet Spud 250g Chicken breast 2 tbsp Olive Oil 1 medium pot of natural yoghurt Meal 4: Pro-Mr 1 Medium Banana Handful of Seeds Meal 5: Post training drink containing 60g Carbs 45g protein 10g L-Glutamine 10g Creatine Meal 6: 200g Salmon 100g Cottage Cheese Loads of Veg 1 medium pot of natural yoghurt Meal 7: 2 Scoops Pro-Peptide 2tbsp Natural Peanut Butter Totals: Cals:4342 Protein:413 Carbs:354 Fats:140 Sat:24 __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

14-06-2005, 02:05 PM	#10 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,870	Paul, holland and barrett do digestive enzymes, + you should be able to ge them online - they do apple pectin too ( but you cnat buy it online for some gay reason). __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-06-2005, 03:30 PM	#13 (permalink)
Biker Part of the UK-M furniture... gathering dust in the corner :) Join Date: Apr 2003 Location: Northern Ireland Posts: 3,807	just a copy and paste: An indigestible, soluble fiber, Apple Pectin is a general intestinal regulator that is used in many medicinal preparations, especially as an anti-diarrhea agent. Our ancestors believed that old proverb "An apple a day keeps the doctor away". Today, nutritional scientists research for evidences that verify how Apples are good for our health. Apples are rich in pectin, a soluble fiber, which is effective in lowering cholesterol levels. Researchers at the University of California, Davis, found that Apple Pectin also acts as an antioxidant against the damaging portion of cholesterol in the blood stream. Many researchers suggest that people who eat fatty foods should, if possible, wash down this food with apple juice rather than the usual drink. Researchers have found that raw Apples are the richest of fruits in pectin, with the Jonagold variety of Apple leading other varieties. It has been established that a diet rich in Apple Pectin can protect against these diseases. Research in Japan has found that Apple Pectin can also decrease the chances of colon cancer. Apple Pectin helps maintain intestinal balance by cleansing the intestinal tract with its soluble and insoluble fibers. Apple Pectin tends to increase acidity in the large intestines, and is advocated for those suffering from ulcer or colitis, and for regulating blood pressure. Pectin is also effective in causing regressions in, and preventing, gallstones. There is also evidence that the regular use of Apple Pectin may lessen the severity of diabetes. __________________ -- Biker To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-06-2005, 04:01 PM	#14 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	good one biker one thing I didnt put in the alchemy... apple pectin is essential while on gear, it lowers LDL's and raises HDL's by absorbing excess bile (cholesterol) from the intestines. __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

14-06-2005, 04:06 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185