Diet Critiques from Helios Nutrition

[Spongy]

Hey Gang. So we here at Helios want all of you to meet your fitness and nutrition goals. We are aware that not all of you can afford to pay for our services right off the bat, but we would like to help you out anyways!

In this thread you guys can post up your diets, goals, stats, etc and Spongy or Manny will give you honest feedback and suggestions. Keep in mind this is NOT the same as becoming a client. We are just here to give you some suggestions and feedback, nothing more. We will point you in the right direction, but beyond that is reserved for clients alone.

Please use the following format:

Age
Weight (lbs preferred)
Height (inches preferred)
BF% or approx BF% (important!)

Goal

Days you train and muscle groups

Diet

Cycle

so for example, it would look like this...

Age: 27
Weight: 245.4
Height: 70"
BF%: 16.72%

Goal: Cut, 210lbs 10%

Monday - Chest, Cardio
Tuesday - Back
Wednesday - Off, Cardio
Thursday - Legs
Friday - Shoulders, Cardio
Saturday - Arms
Sunday - Off

Diet:

Meal 1
14 Egg Whites
1/2 Cup Blueberries
1/2 Cup Oatmeal (dry)

Pre-Workout
10g BCAA
10g Glutamin
5g Creatine
30g Waxy Maize
30g Whey Isolate

Intra-Workout
30g Dextrose
10g BCAA

Post-Workout
45g Whey Isolate
60g Waxy Maize

Meal 2 (3 hours post workout)
7 oz Lean Beef
24 Almonds

Meal 3
7 oz Chicken Breast
1 cup cooked rice
1 cup steamed veggies

Meal 4
8 oz Turkey Breast
6 oz Sweet Potato
1 massive salad, no dressing

Meal 5
7 oz Sirloin
4 tbsp Olive Oil
1 massive salad

Meal 6
17.5 oz Fat Free Plain Greek Yogurt

Cycle: 1g Primo, 700mg Test Prop, 10IU daily HGH, 10IU Insulin Pre workout, 10IU Insulin Post Workout (humalog)

 

[macgyver]

Hey Gang. So we here at Helios want all of you to meet your fitness and nutrition goals. We are aware that not all of you can afford to pay for our services right off the bat, but we would like to help you out anyways!

In this thread you guys can post up your diets, goals, stats, etc and Spongy or Manny will give you honest feedback and suggestions. Keep in mind this is NOT the same as becoming a client. We are just here to give you some suggestions and feedback, nothing more. We will point you in the right direction, but beyond that is reserved for clients alone.

Please use the following format:

Age
Weight (lbs preferred)
Height (inches preferred)
BF% or approx BF% (important!)

Goal

Days you train and muscle groups

Diet

Cycle

so for example, it would look like this...
)

Very generous and interesting.

I feel the largest improvements (for me) have come as a direct result of improving the quality and quantity of my nutrition. I have some pretty profound experiences about the power of food.

I would love to hear about what nutritional principles you feel are important.

I have become a big fan of Alan Aragon and Lyle McDonald. Do you prescribe to their school of thought or do you hold other beliefs?

Ideas like

-Nutrient timing
-clean and dirty food
-relevance of glycemic index

Etc.


Love to hear a little about your basic philosophy.

 

[Mini Forklift Ⓥ]

Very cool thread, I will post up as soon as I have a little more time.

 

[Mini Forklift Ⓥ]

Age: 35 (36 in a few months)
Weight: 140-145lb
Height: 68"
BF%: 7-8% normally

Goal: Maximise strength, add size + lean muscle but remain under 150lb (I'm a competitive powerlifter in the 130-145 class)

Monday - Legs
Tuesday - Chest
Wednesday - REST
Thursday - REST
Friday - Back
Saturday - Weak point training and/or ancillary movements
Sunday - REST

Typical diet:

Meal 1 (8am)
Oats, homemade muesli, fruit, oat milk and protein powder

Meal 2 (10am)
Split pea protein shake + 5g creatine with oat milk

Meal 3 (1pm)
8 x pieces brown rice salmon sushi, 2 x inari

Meal 4 (4pm)
Black lentils & vegetables with pasta/rice

Meal 5 (5pm)
3-4 vegetarian sausages, 1 x cup quinoa, salad or vegetables

Meal 6 (9pm)
Homemade muesli, oat milk and protein powder
Split pea protein shake + 5g creatine with oat milk

Supps:

Solgar Omnium Multivitamin/mineral/antioxidant
High strength fish oil liquid (9.2g per day)
Vegetable/soy protein
Creatine
Daily 'Prostate support' capsule
Vitamin D3
Vitamin B12

 

[SystM]

Age: 35 (36 in a few months)
Weight: 140-145lb
Height: 68"
BF%: 7-8% normally

Goal: Maximise strength, add size + lean muscle but remain under 150lb (I'm a competitive powerlifter in the 130-145 class)

Monday - Legs
Tuesday - Chest
Wednesday - REST
Thursday - REST
Friday - Back
Saturday - Weak point training and/or ancillary movements
Sunday - REST

Typical diet:

Meal 1 (8am)
Oats, homemade muesli, fruit, oat milk and protein powder


Meal 2 (10am)
Split pea protein shake + 5g creatine with oat milk

Meal 3 (1pm)
8 x pieces brown rice salmon sushi, 2 x inari

Meal 4 (4pm)
Black lentils & vegetables with pasta/rice

Meal 5 (5pm)
3-4 vegetarian sausages, 1 x cup quinoa, salad or vegetables

Meal 6 (9pm)
Homemade muesli, oat milk and protein powder
Split pea protein shake + 5g creatine with oat milk

Supps:

Solgar Omnium Multivitamin/mineral/antioxidant
High strength fish oil liquid (9.2g per day)
Vegetable/soy protein
Creatine
Daily 'Prostate support' capsule
Vitamin D3
Vitamin B12

I love the plan but my take is your lackin in some EFA

make this shake and have 1- 10 oz serving between meals 1&2
Pre workout and before bed
Make in blender
1 scoop pea protein
25 oz almond milk
2 tbsp peanut butter
2 tbsp coconut oil
Ice. Should make 30 oz equalling 3 10 oz shakes

Also I would add in 4 MISS cardio sessions burning 175 cals a clip

Also I would add a speed day for push movements on Wednesday


My 0.02. Happy Friday

systM

 

[Mini Forklift Ⓥ]

I love the plan but my take is your lackin in some EFA

make this shake and have 1- 10 oz serving between meals 1&2
Pre workout and before bed
Make in blender
1 scoop pea protein
25 oz almond milk
2 tbsp peanut butter
2 tbsp coconut oil
Ice. Should make 30 oz equalling 3 10 oz shakes

Also I would add in 4 MISS cardio sessions burning 175 cals a clip

Also I would add a speed day for push movements on Wednesday


My 0.02. Happy Friday

systM

Thanks for the tips.

Didn't mention it but I use a virgin cold pressed coconut oil, probably about a teaspoon a day. The shake recipe sounds awesome though!

I run The Cube Method, so in terms of S/B/D you alternate between training for reps, speed and 1RM. Seems to cover all bases. I admit I have cut right back on cardio ~ you think that would help?

Many thanks again MF.

 

[SystM]

I world def add in cardio and something like aromasin

My clients get shockingly strong at 25 mg a day

 

[Mini Forklift Ⓥ]

I world def add in cardio and something like aromasin

My clients get shockingly strong at 25 mg a day

Thanks man, appreciate your time. Will leave the aromasin though, I'm not into any of that stuff. Lifetime natty and have been vegetarian since 2010.

Regards MF.

 

[SystM]

My apologies

 

[Mini Forklift Ⓥ]

My apologies

Not at all man, appreciate your advice. Thank you MF.

 

[macgyver]

Would love if you get a chance to hear some of your ideas on nutrition. You dont have to go into crazy detail, just some of what you believe to be important. It is easier to understand where someone is coming from, if you know what they believe.

As I said, I am interested in nutrition. I have done a lot of experimentation on myself....but that is a N=1 condition and therefore may not be valid for all. I like hearing and reading about what other guys think is important.

As for me....I prescribe to (from a body composition stand point) a macro is a macro. (not talking general health mind you) I get 80%+ of my food from whole unprocessed sources (for health reasons) but leave room for refined carbs, icecream pizza...etc. Even when cutting.

I do not believe GI plays any significant role in carbohydrates. (or at least enough to worry about).

I do believe that nutrient time can be beneficial, but the effects only become noticeable as you drift below 10%bf.

I believe that the best way forward, if your goals are to get stronger and gain mass, are to eat a calculated surplus...up to a point where your body no longer want to lay down muscle. At that point cutting is an important part as well as it 'resets' the body to grow. (most of my training has been as a nattie....but that recently has changed....so I may have to reconsider that over time)

My current diet and stats.

5'9 198 10%bf

currently on a 500 cal surplus carb cycling (averaging 3300 cal per day)
Just came off a 10 week cut @2400 cal.

High carb days, Training days(4per week....M T Thur Fri) 435g carbs
Lower days (3 per week rest days) 275g carbs

Protein 255g/day
Fat 92g/day


Like I said...averages out to 3300 cal / day over the week. (with the high and low days)


Just some topics for conversation....love to hear your thoughts.

 

[SystM]

I actually am really playing into the style of dieting you are explaining for sure

I am huge fan of it but my background comes from food timing, and teaming certain foods together. Not so much different in ideology but structure is totally different

Think of glycogen loading for x days while over training and then cutting back calories while maintain training and cardio to illicit a response hormonally as well as metabolically

Ok im done lol

/endrant