Diet info

Can I maybe throw in a cup of basmati rice with dinner?

Spyks23 wrote: Ok so I changed a few things please have a look and comment were needed:

Meal 1
X4 egg whites l
X1 whole egg boiled large
Calories 146
Total fat 5.5
Total carb 7.02
Protein 20.66.

Double everything

Meal 2
50gr whey
100gr Chicken breast raw
30gr mac nuts
Calories 515
Total Fat 25,92
Total carb 4.76
Protein 69.25

Meal 3
200gr Chicken breast raw
100gr Spinach raw 1 cup
100gr Broccoli raw 1 cup
Calories 258
Total Fat 2.94
Total Carb 7.13
Protein 49.61

Very good!

Meal 4 pre workout at 15h00
X1 Medium Banana
100gr chicken breast raw
Calories 215
Total Fat 1.63
Total Carb 26.95
Protein 24.38
And ganic f

Add10g BCAA's before workout and again after workout

Meal 5 post gym
Whey 50gr
Dextrose 30gr
Calories 300
Total Fat 1.95
Total Carb 30.61
Protein 43.29

Meal 6
Same as lunch
Calories 258
Total Fat 2.94
Total carb 7.73
Protein 49.61

Here you need carbs and don't be shy! This is your post workout meal and BIG NB!! Rice or Potato work well here

Meal 7 before bed
25gr peanut butter
100gr chicken breast
Calories 257
Total Fat 136.6
Total Carb 4.89
Protein 29,36

Totals
Calories 1949
Total Fat 177.48
Total Carb 89.1
Protein 286.16 For protein count, only count the protein from direct protein sources like meat or whey. Don't count the protein from e.g oats or peanut butter.

Spyks23 wrote: Can I maybe throw in a cup of basmati rice with dinner?

Read above champ!

Pyro, thanks man appreciate the comments and advice.

+1 man

Spyks23 wrote: Hi Iman

Still a bit busy in the office but I have done some off it

My bmr is 1862.8
Bmi 29.07

Calories a day 1862.8x1.55 = 2887.34

My concern with this calculation is that I firmly doubt your activity level is 1.55 based on the info you have provided.
Point being you may end up overeating and put on unnecessary fat.
My second issue with your diet is your pre-workout meal, this should be a quick protein source only like Whey Isolate preferabbly.
Third, you seem to have an issue with steak? Why no meat? Meat contains essential fats and creatine and Iron that are required when placing the body under strain with weight training. The protein digested from Meat also is slow release so ideally arund breakfast or dinner this is a good option.
Remember muscle burns fat therefore you wanna add more lean muscle to your frame.
10g BCAA's is going to do didly Squat, thats too little.
Pre, intra and post workout the latter 2 are the most vital anabolic window you have, id push that to at least 25g amino acids spread between those 3 phases.

And Yes you do count the protein from any source it comes, dont believe that crap. A calorie is a calorie bud, it counts to your macros at the end of the day.
Be careful what advice you follow bud!

Lets look at your activity level, id put the ratio you need to multiply your BMR at by 1.35 at the most. Reduce that by 200 calories to start with and work from there. Id keep your Macros at 50%Protein 30% Carbs and 20% Fats.
No fats 2hrs before or after your workout.
Carb meal 2hrs Pre-workout and liquid Carbs intra and post workout, ie mix those aminos into your intra workout drink with the dextrose and start sipping it from 30min into your workout, finish it by post workout.
Then have a fast acting Whey Protein drink, within 2hrs post workout have your chicken and basmati rice meal.
Cardio id opt for HIIT post workout or morning fasted. This is when you are primed for fat loss, HIIT is far more effective at fat burning then steady state cardio, go 1 min at 80% of Max HR then 1min at 60% of max HR.
If you hate cardio start with 10min and work up from there.

Thanks Koe

Appreciate the info buddy and by the looks of you picture I understand

Can I ask something please, is there someone who can help with diets? Someone who can help dudes like myself with a proper diet and training program? Where we can send pictures and even pay the man for this?

I know its against forum rules but c'mon guys there must be a way we can work something out here right?!

Spyks23 wrote: Thanks Koe

Appreciate the info buddy and by the looks of you picture I understand

Can I ask something please, is there someone who can help with diets? Someone who can help dudes like myself with a proper diet and training program? Where we can send pictures and even pay the man for this?

I know its against forum rules but c'mon guys there must be a way we can work something out here right?!

Bud I and DJ do this kind of thing but at this stage there is no real avenue to get personal coaching from us due to the rules. Maybe ask admin if you can get DJ's old email to get coaching from him.
If not post your questions here I have subscribed to this topic I will help where and when I can.
We do this as our lifestyle and passion you can take this stuff apply it, trust me you will see results.

Search my old thread on Koe007 Precontest, Dj helped transform my physique and recently the Doc, bud his knowledge and info is pure gold. Look at me.

Koe007 wrote: My concern with this calculation is that I firmly doubt your activity level is 1.55 based on the info you have provided.

These calculations are only a starting point. I would advise you adjust your cals every two weeks based on what your body is telling you. Also don´t eat all the cals on the first week. Start at 500 cals below planned and then taper up to the required amount.

Point being you may end up overeating and put on unnecessary fat.
My second issue with your diet is your pre-workout meal, this should be a quick protein source only like Whey Isolate preferabbly.
Third, you seem to have an issue with steak? Why no meat? Meat contains essential fats and creatine and Iron that are required when placing the body under strain with weight training. The protein digested from Meat also is slow release so ideally arund breakfast or dinner this is a good option.
Remember muscle burns fat therefore you wanna add more lean muscle to your frame.

10g BCAA's is going to do didly Squat, thats too little.
Pre, intra and post workout the latter 2 are the most vital anabolic window you have, id push that to at least 25g amino acids spread between those 3 phases.
If you read carefully I said 10g pre and 10g after which is 20g, of which there is plenty of scientific backing.

And Yes you do count the protein from any source it comes, dont believe that crap. A calorie is a calorie bud, it counts to your macros at the end of the day.
Be careful what advice you follow bud!

Well spotted and you are right about this. Anyone that follows what I say will know that you only count the protein from pure sources for your protein requirements and leave the rest, but you do indeed compensate for this when constructing your diet by decreasing theoretical calories by +-20% (depending on how clean you eat). The 20% is a figure that works very well for me when constructing diets.

Lets look at your activity level, id put the ratio you need to multiply your BMR at by 1.35 at the most. Reduce that by 200 calories to start with and work from there. Id keep your Macros at 50%Protein 30% Carbs and 20% Fats.
No fats 2hrs before or after your workout.
Carb meal 2hrs Pre-workout and liquid Carbs intra and post workout, ie mix those aminos into your intra workout drink with the dextrose and start sipping it from 30min into your workout, finish it by post workout.
Then have a fast acting Whey Protein drink, within 2hrs post workout have your chicken and basmati rice meal.
Cardio id opt for HIIT post workout or morning fasted. This is when you are primed for fat loss, HIIT is far more effective at fat burning then steady state cardio, go 1 min at 80% of Max HR then 1min at 60% of max HR.
If you hate cardio start with 10min and work up from there.

Pyroclasm wrote:

Koe007 wrote: My concern with this calculation is that I firmly doubt your activity level is 1.55 based on the info you have provided.

These calculations are only a starting point. I would advise you adjust your cals every two weeks based on what your body is telling you. Also don´t eat all the cals on the first week. Start at 500 cals below planned and then taper up to the required amount.

Point being you may end up overeating and put on unnecessary fat.
My second issue with your diet is your pre-workout meal, this should be a quick protein source only like Whey Isolate preferabbly.
Third, you seem to have an issue with steak? Why no meat? Meat contains essential fats and creatine and Iron that are required when placing the body under strain with weight training. The protein digested from Meat also is slow release so ideally arund breakfast or dinner this is a good option.
Remember muscle burns fat therefore you wanna add more lean muscle to your frame.

10g BCAA's is going to do didly Squat, thats too little.
Pre, intra and post workout the latter 2 are the most vital anabolic window you have, id push that to at least 25g amino acids spread between those 3 phases.
If you read carefully I said 10g pre and 10g after which is 20g, of which there is plenty of scientific backing.

And Yes you do count the protein from any source it comes, dont believe that crap. A calorie is a calorie bud, it counts to your macros at the end of the day.
Be careful what advice you follow bud!

Well spotted and you are right about this. Anyone that follows what I say will know that you only count the protein from pure sources for your protein requirements and leave the rest, but you do indeed compensate for this when constructing your diet by decreasing theoretical calories by +-20% (depending on how clean you eat). The 20% is a figure that works very well for me when constructing diets.

Lets look at your activity level, id put the ratio you need to multiply your BMR at by 1.35 at the most. Reduce that by 200 calories to start with and work from there. Id keep your Macros at 50%Protein 30% Carbs and 20% Fats.
No fats 2hrs before or after your workout.
Carb meal 2hrs Pre-workout and liquid Carbs intra and post workout, ie mix those aminos into your intra workout drink with the dextrose and start sipping it from 30min into your workout, finish it by post workout.
Then have a fast acting Whey Protein drink, within 2hrs post workout have your chicken and basmati rice meal.
Cardio id opt for HIIT post workout or morning fasted. This is when you are primed for fat loss, HIIT is far more effective at fat burning then steady state cardio, go 1 min at 80% of Max HR then 1min at 60% of max HR.
If you hate cardio start with 10min and work up from there.

Those calculations are not a starting point, you the kinda guy that keeps drilling even when he hits rock bottom. Those values sre based on a much more active individual. Pleaze dont talk about stuff you have no cooking clue about. You steering people in the complete wrong direction.
Anyone wishing to take your advise must surely love to see how this expert looks. Pls dont argue on things you dont practise nor understand

Enough !

This is Defamation of Character and therefor you will be banned.

Defamation of character is willingly and knowlingly defaming a person in public be it in person, hearsay, print media, online etc etc etc. However the aggrevied person must be a known entity who stands to lose intergity, income etc as a result of such defamation. Seeing as this is a anonymous forum and no one had been accused or insulted in their personal capacity it can hardly be defamation of character as the "character" is ficticious and does not legally exist.

Calling sumone out with credible info is not defamation. Simply by disagreeing with sumone and having an opinion is what this forum is about. I don't see Koe as being insultive at all mereley stating that in his opinion and real world experience the above advice is BS. Waaaay too much questions regarding Pyro's advice and experience and not much credibility weather he is an moderator or not and isn't very good for the forum.

Sorry Oupa, mar ek dink jt di ball mis gevang op hierdie ene.

That's just my opinion and no that's not defamation either

Dankie vir jou opinion maar gaan lees al die ander posts.

Niemand sal enige ander member kak gee en sy manier afdwing op ander nie. Dis nou genoeg. Die is nie n fokken medical journal nie.

Ek sal dit nie dult nie, en as ek uit lyn is sal ek vinnag gebliksem word van admin se kant af.

Dis nou genoeg en ons is almal het n reg tot n opinie. Maar FORUM BULLIES will not be tolerated anymore. DIS NOU KLA !

Ek gaanie verder hieroor praat nie, maar onthou eending wat hier bevestig is...

There is a big difference sending confidential information about yourself to one person and he shares it with someone else without your permission. Especially when monies was exchanged in confidential and professional expectations.

lol chill man, ek weet wa di ander posts vandaan kom. Die personal info share ding is iets heeltemal anders.

ek baklei ni broer

my dae van baklei of argumenteer oor kak op forum is lankal verby, dis harde werk om n doos te wees lmga. mens bereik niks en is pointless. soek net my plekkie onder di son soos die volgende ene.

extra scoop casein vir jou vanaand :lol:

ekt ook ni n personal crusade teen pyro of enigiemand anders ni. wat hy doen en se is sy saak, ek mag dalk ni saam stem of van hom hou ni mar shit happens.

Dit gaanie oor Pyro nie, maar die beskerming van n forum member. Of jy hom like of nie, dit het fokkol met my te doen nie. Jy het reg as mens om te verskil, maar moenie persoonlik in iemand se karakter inklim nie. Ek sal dieselfde stappe neem vir enige member wat in dieselfe situasie beland.

Oupa wrote: Enough !

This is Defamation of Character and therefor you will be banned.

Ek stem saam Oupa! All this finger pointing and harsh comments will get all the members upset. We can have our differences but this has all gone beyond overkill. Everytime I see people harshly shoot each other down I just log out and go and read some science on juice opposed to reading about girls with wet panties trying to prove who has the wetter panty and how far its stuck up their crack. No offence to any girls, its not meant that way. Bye bye to my karma now.

I'm not picking sides or say who's right or wrong, I have far bigger things to deal with. It's just a shame because Koe and DJ were huge assets to the forum and probably the most knowledgable members we had.. I no my journey wouldn't have been so successful had it not been for DJ.
They will be missed

I was only looking for advice, sorry for the whole banning of members because of my post.

I agree ...I think Koe made his point with Pyro but then started going a bit overboard if theres wrong information then give the right info without the putdowns ...Maar om te outright Ban sonder waarskuwing Oups ...sieker maar die tren LOL....they will deff be missed ...Please try to get them back and move on ....

Spyks23 wrote: I was only looking for advice, sorry for the whole banning of members because of my post.

Hahaha ...just look what u caused ... :lol: not your fault bru

Hahahahahahahahahahahaha eish

Incredibly knowledgeable DJ and Koe but whats the point if every comment they make is angry. You get to scared to post for fear of being ridiculed... Threating to post peoples pics when they have paid you for a diet is morally incorrect. I have no problem with them being here, its not my forum but just pipe down a bit. Admin can always find two large fellows in the gym with diet and juice knowledge if they don't want to be here as all comments were negative. There are many guys with knowledge. We also have our current mods including MA and that is also good enough

Get over it and move on. What's done is done. All this extra comments off topic isn't adding any worth to the thread. Everyone had their say, have their opinions, a ban was handed out and that's it.

Yes, what's done is done.

I just want to clarify that the mods (oupa in this case) merely did what I asked and that was to ban anyone that go on personal attacks. It is against the rules after all. This goes for all members including mods and I want to transform this forum into a more friendly community where we can discuss and even disagree without acting like assholes.

This is a non-scientific discussion board about the use of steroids and there is always going to be different opinions or even incorrect advice. I've given incorrect advice before as well and often shock myself when I read some of my earlier posts. As times goes on we will learn from each other and become more knowledgeable.

There are many new members that are too scared to ask questions on the forum because they don't want to risk humiliation by experienced guys and that is completely understandable. I don't suck these things out of my thumb, I really get many emails where guys complain about a negative atmosphere and that has to change. Let's be more patient with our fellow steroid users, we all share the same interests and goals and we all had to start somewhere.

I really do not want our forum to become like some of the larger international message boards where guys fight just for the fun of it. We have a great platform to share some great views and opinions let's use it as it was intended to be used.

admin wrote: Yes, what's done is done.

I just want to clarify that the mods (oupa in this case) merely did what I asked and that was to ban anyone that go on personal attacks. It is against the rules after all. This goes for all members including mods and I want to transform this forum into a more friendly community where we can discuss and even disagree without acting like assholes.

This is a non-scientific discussion board about the use of steroids and there is always going to be different opinions or even incorrect advice. I've given incorrect advice before as well and often shock myself when I read some of my earlier posts. As times goes on we will learn from each other and become more knowledgeable.

There are many new members that are too scared to ask questions on the forum because they don't want to risk humiliation by experienced guys and that is completely understandable. I don't suck these things out of my thumb, I really get many emails where guys complain about a negative atmosphere and that has to change. Let's be more patient with our fellow steroid users, we all share the same interests and goals and we all had to start somewhere.

I really do not want our forum to become like some of the larger international message boards where guys fight just for the fun of it. We have a great platform to share some great views and opinions let's use it as it was intended to be used.

Thank you very much Admin

Thank you very much Admin[/quote]


were u get all the Karma bru :lol: