Food/Diet

[HollyM]

Obviously we're all aware of how important diet is. With my boyfriend and I beginning sarms triple stack on Monday, we were curious as to what other people incorporate in their meal plans while on a cycle? Thanks!!

*Also if there are any foods that would typically be considered clean that we should avoid!

 

[TX TERROR]

Lets start with what you know and your current diet plan.

 

[TX TERROR]

This is a very complex thread topic just so you know.

 

[HollyM]

Ok... I did this meal plan the last time I was eating really well and I was down 3% body fat in 3 weeks...

Breakfast: Protein serving, Complex carb serving, vegetable serving OR a meal replacement protein shake (time permitting)
AM snack: Healthy fat and fruit
Lunch: Protein serving, Complex carb serving, vegetable serving
PM snack: Healthy fat and fruit
Dinner: Protein serving and vegetable serving

So... lots of chicken, eggs, whole grain brown rice, quinoa, peanut butter, fruits and veggies. I understand that it's a complex topic... I just want to keep it as simple as possible. I work full time, have a preschool age child, and am at the gym 6 days a week. So keeping it as simple as possible is best for me!

 

[DylanGemelli]

Obviously we're all aware of how important diet is. With my boyfriend and I beginning sarms triple stack on Monday, we were curious as to what other people incorporate in their meal plans while on a cycle? Thanks!!

*Also if there are any foods that would typically be considered clean that we should avoid!

your on the right track with your question so to speak but i have to teach you how to properly ask a question to get the help you need... this is extremely poorly worded and impossible to answer... you listed your diet now so that's good but you have to be far more specific... you have to give statistics about yourself, where your at physically, what your goal is etc... just because your "on cycle" does not mean there is a cookie cutter diet for you... i hate that in general... this is why i generally don't have the time to take diet questions because i customize EVERYTHING for my clients... a cookie cutter diet DOES NOT WORK... what one does will not necessarily work the other etc... diet is the most difficult aspect of all this to really dial in and just when you really think you have it dialed in you have found that you not a clue on anything your doing whatsoever... its a very difficult concept to grasp for many and it takes a lifetime to get... NOW, don't let that scare you because over time, things change... goals, ways you react to certain foods... metabolism changes with age, etc... then you introduce foreign stimulus such as sarms and then things change again... its constant accommodation to everything you are doing and going through...

you need to give your goal so we know how to adjust everything for you... also, what sort of "healthy fat" are you taking in?? maybe you can be a bit more specific

 

[HollyM]

My goal is to get below 20% BF (currently 22-23%), while still gaining strength and muscle. I am not concerned about the number on the scale, the only reason I ever step on one is to get the number for BF% calculating.

Healthy fat: Almonds, Cashews, Walnuts, Pumpkin Seeds, Sunflower Seeds, Natural*Peanut Butter, Natural Almond Butter, Avocado

Sorry for being so vague.

 

[DylanGemelli]

My goal is to get below 20% BF (currently 22-23%), while still gaining strength and muscle. I am not concerned about the number on the scale, the only reason I ever step on one is to get the number for BF% calculating.

Healthy fat: Almonds, Cashews, Walnuts, Pumpkin Seeds, Sunflower Seeds, Natural*Peanut Butter, Natural Almond Butter, Avocado

Sorry for being so vague.

don't worry about it! you don't need to apologize... your still learning and your doing a damn good job as it is... i just want to make sure to help you as much as possible so the experience is the best for you and you get the best advice possible...

so, your very vague on your intake... it just says protein serving, carb serving etc... can you expound on the foods because obviously some sources of each are far better for you than others plus i have no clue on portion sizes etc... you could be eating 2 oz. of chicken or 8 etc... there's a huge discrepancy there and its too hard to gauge exactly what your taking in...

 

[HollyM]

don't worry about it! you don't need to apologize... your still learning and your doing a damn good job as it is... i just want to make sure to help you as much as possible so the experience is the best for you and you get the best advice possible...

so, your very vague on your intake... it just says protein serving, carb serving etc... can you expound on the foods because obviously some sources of each are far better for you than others plus i have no clue on portion sizes etc... you could be eating 2 oz. of chicken or 8 etc... there's a huge discrepancy there and its too hard to gauge exactly what your taking in...

Ok, I'm at work and keep getting distracted. It's Friday and it should be DEAD but everyone wants something from me today!

Here are portion sizes (this was put together for me by a childhood friend of mine who is a personal trainer):

Protein: 5oz chicken, fish, tuna, or ground turkey, OR 8 egg whites (I found 8 egg whites hard to stomach)
Complex carb: 1/2c or 4oz oatmeal, red potato, brown rice, black beans, or quinoa
Veggies: 1 cup serving size
Fruit: 1/2c or 1 small fruit
Healthy fat: 2Tbsp or 2oz

I think that covers all of it...

 

[TX TERROR]

Well here lets break it up.

Calories.
Now this is simple. Find what you are taking in currently and reduce it. For example. Take the average amount of calories you eat a day and see exactly how many calories that is per lb of body weight and we can go from there. Important to track what you eat and all.


Proteins
Seems simple. protein is protein right? Not necessarily.
Keep your proteins lean like you listed. certain meats will have higher fat obviously.
Chicken, Fish, Bison, Lean ground turkey. All good options....
Avoid dairy.

Carbs
Looking to lose weight then stick to complex carbs. Another good practice is "half it" Say you eat a whole wheat bagel in the mornings. Well try eating half a bagel instead. Half your carb portions. You will fulfill the body's craving yet reduce total carbs. Good trick to use.
Sweet potato, slow cooked oats, whole grains, brown rice, quinoa, all good options. Several more to consider but you get the idea. Avoid simple carbohydrates.

Fats.
Keep it to healthy fats. Simple.
20-30% of your diet and keep it clean.
I stick to nuts usually. Pumpkin seeds are my seceret. Takes a lot of calories and effort to chew and digest a damn pumpkin seed.

Vegis are also an essential edition because the body expends calories digesting the and also you get great nutrition.

 

[TX TERROR]

Il find a grocery list or type one up too if you need. I bounce around between a lot of things to keep my body from burning out.

 

[TX TERROR]

Make sure your drinking enough water too. Your body will hang on to water wait as a way of conservation if you don't. If you drink a ton of water it runs right through you but your body looses the need to conserve since there is an excess.

 

[TX TERROR]

your on the right track with your question so to speak but i have to teach you how to properly ask a question to get the help you need... this is extremely poorly worded and impossible to answer... you listed your diet now so that's good but you have to be far more specific... you have to give statistics about yourself, where your at physically, what your goal is etc... just because your "on cycle" does not mean there is a cookie cutter diet for you... i hate that in general... this is why i generally don't have the time to take diet questions because i customize EVERYTHING for my clients... a cookie cutter diet DOES NOT WORK... what one does will not necessarily work the other etc... diet is the most difficult aspect of all this to really dial in and just when you really think you have it dialed in you have found that you not a clue on anything your doing whatsoever... its a very difficult concept to grasp for many and it takes a lifetime to get... NOW, don't let that scare you because over time, things change... goals, ways you react to certain foods... metabolism changes with age, etc... then you introduce foreign stimulus such as sarms and then things change again... its constant accommodation to everything you are doing and going through...

you need to give your goal so we know how to adjust everything for you... also, what sort of "healthy fat" are you taking in?? maybe you can be a bit more specific

Yup I'm the same way. I don't just give every one the same structure. It takes a lot of tweaking and custom tailoring. Shit 99% of people are still trying to figure out what to do themselves.

 

[rockmfhudd]

I need to find that damn glycemic table someone posted a week or so ago and save it does anyone remember it? there was good info on there

 

[rockmfhudd]

I cant remember exactly what it was but it was food and listed as good and bad veggies and stuff ill eventually find it

 

[DylanGemelli]

Ok, I'm at work and keep getting distracted. It's Friday and it should be DEAD but everyone wants something from me today!

Here are portion sizes (this was put together for me by a childhood friend of mine who is a personal trainer):

Protein: 5oz chicken, fish, tuna, or ground turkey, OR 8 egg whites (I found 8 egg whites hard to stomach)
Complex carb: 1/2c or 4oz oatmeal, red potato, brown rice, black beans, or quinoa
Veggies: 1 cup serving size
Fruit: 1/2c or 1 small fruit
Healthy fat: 2Tbsp or 2oz

I think that covers all of it...

LOL thats how it always happens, especially when you have something else that needs your attention or you want to do! LOL

i can't even eat 8 egg whites so i understand... for breakfast, try FOUR egg whites mixed with zucchinni and mushroom, or spinach... this is my favorite combo with the zucchinnin and mushroom... then get yourself some bobs red mill organic oat and wheat bran... take 1/2 serving of oat bran and a full serving of wheat bran... i like to put 1/4 apple in there with a few raisins but you can have it plain... i also add 1/2 scoop of protein... there's your breakfast...

for your a.m. snack, have a grapefruit and a serving of NON FAT PLAIN greek yogurt

lunch go with 4 oz. fish, 2 servings of vegetables and half serving rice

midday snack: 1 serving of healthy fats whether it be pistachios, almonds ,etc or organic peanut butter and also have a protein drink

dinner: 4-6 oz. ground turkey or chicken (the very lean kind), 2-3 servings of vegetables and 1/2 serving of rice

evening snack: 4 egg whites with veggies again...

there you go for the day...

stick with water throughout the day... also, starting the day with a green tea or ending the day with a chamomile or relaxing tea is great.. unsweetened almond or cashew milk is fine to use as well...

 

[rockmfhudd]

im copying this for my wifey to follow as well

 

[DylanGemelli]

im copying this for my wifey to follow as well

yes it will be very ideal for her as well having similar goals...

 

[HollyM]

That works! Thank you!!!Any suggestions for an alternative to grapefruit would be welcome


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[DylanGemelli]

That works! Thank you!!!Any suggestions for an alternative to grapefruit would be welcome


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i used grapefruit because it fills you up with its fiber and regulates inuslin which burns fat... apples are a great alternative to this as well as pears... apples are the first choice though...

 

[HollyM]

Apples it is! I have a sensitive stomach and grapefruit can make me pretty uncomfortable.


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