Yea I’m not really doing much cooking right now , so apart from my breakfast which is eggs or oats and protein powder, the other two meals are bought from outside or ordered. Once I move to my own place in 2.5 weeks I’ll be more free to cook and prep for myself. So not all clean foods no, I track them anyway for Calories and macros.
@Acerico34 ah I see so 2.5weeks we can see more updates good, and where you moving far?
IMO it really does make a difference, I remember eating 5.5k-6k calories in almost all “clean” food - rice , pasta, steak, oats, eggs chicken, tuna, tilapia, mackerel, salmon , lean ground beef, sweet potatoes. Bulking away and not putting on any fat at all, literally trying to see my abs “at the time” fade away under some fat to gain some mass. It wouldn’t happen. If I lied on here and posted up a diet I hadn’t been following, without the change in my body to show for it , it would be misinformation bro. Calories in vs calories out but I have seen first hand the difference in eating clean.
@Acerico34 keep doing the sets to failure and add drop sets TO THE MAX burn
i like that you're honest to the community and yourself, i am a firm believe in clean bulks but with at least 1 refreed day
. Breakfast is either 6/7 egg whites and 2 whole, today I went with just 4 whole, a teaspoon of butter scrambled. Then some cereal or oats for some carbs. I’m pretty sure eating like this for the last 3/4 weeks though not optimal but highly reduced calories, I have lost some body fat, hgh may have also aided. Will post some pics from last few days, plus notes from training.
Diet has not been too bad, mainly concentrated on hitting at least 200g protein , and honestly some days only managed 150-180 , usually in the form of 100g from powder, and the rest from eggs, chicken or beef. If I do eat outside like last night -it was chicken and beef kebabs and salad and a little of the portion of basmati rice. If I need a meal in the evening I will sometimes get a double cheeseburger from shake shack, I know… not the best but until I move out in 2 weeks I have to make do. Also sometimes I will get double teriyaki chicken and boiled white rice from Panda Express
@Acerico34 low protein is the issue you need to get protein over 200 grams no matter what, push yourself
i want to see more drop sets btw
I recently added those prone leg curls. I kind of like them better than the sitting leg curl at the heavier end of the workout. Seems I strain my hamstrings a bit on the last few reps of the heavier sets.
looking good man. nice and ripped
100% . Never had an issue in the past, 3 yrs ago was hitting 400g with maybe just one shake, all meat, chicken and fish. I can definitely see myself lacking in progress and results specially after a few days of not even hitting 200 (150-170) .
Love drop sets, I don’t document them on notes as clearly as I should.
I felt that too, was first time doing those! Never seen a machine like that before.I recently added those prone leg curls. I kind of like them better than the sitting leg curl at the heavier end of the workout. Seems I strain my hamstrings a bit on the last few reps of the heavier sets.
I always just did Bi’s end of back and Tri’s end of chest but a separate day just to smash them feels good!
@Acerico34 lets see the updates on the next training notes
You really blow them up when you put that one day in there for them.
Its always fun to have a dedicated day to just arms. Just be careful to not do back or chest the day after.
lookin solid bro stay with it
200 is pretty straightforward; my powder is 30g a scoop and I have two in a shake, 2 shakes a day sometimes 3 is 120-180g. 8-10 eggs is between 30-45g depending on how many yolks, then a meal with chicken or meat and that’s 200. Yesterday I also had 2x 20g protein bars, 180g from 3 shakes, 2 chicken fillets where 25g each so 50g, then diced chicken with rice another 40/50g so I hit 300 yesterday. I hear 1.25g per lb of body weight, but then some say it’s per lb of lean weight. I also don’t buy into only being able to absorb 20/30g at a time max.
@Acerico34 any pics of your bars? what you eating? more meal pics? please do
its less then what people think.
Too many shakes if 3 a day
Isn’t it better to get more protein in? What’s the downside ? It’s usually 2 shakes 4 scoops in total, but 3 on occasion
real food always btr. I do agree with you though I would rather take the protein shake then not take anything at all. I will hit 2-3 shakes a day myself
More protein is harder on the liver and kidneys for processing when in very high amounts.
But more so in powder form than from food?
@Acerico34 i wouldnt worry about kidney issues
That’s what I thought also
Do you think 180-220g is enough to at least hold on to muscle in a small deficit?
@RoidRage69 this is both scientifically and anecdotally correct
@Acerico34 for you thats not enough, you should bump up your protein intake
That’s about the most I’ve been taking for the last 9 months and I’ve lost a ton of fat and gained muscle.
Would the glutamine mixed in with a protein shake after workout be effective in this regard? I guess after a 1-1.5hr session my stomachs close enough to empty.
I do 100% agree with this. I’ve always done well with high ( 300g+) protein , I just really struggle to eat at the moment. Even taking 4iu GH most days.
@Acerico34 you're smart to do so, keep protein high and if you cant eat a lot, drink the protein, 1 shake can be 50 grams protein, 1 protein bar 20 grams no problem
@RoidRage69 you and @Acerico34 are different, you started at 300lbs and your weight loss journey has you down to 253, for him its a different goal and different play, hence he needs way more protein
I don’t seem to face any problems drinking even up to 3 double scooped shakes in terms of digestion and bloating. I usually find a brand I tolerate well and it’s fine. That’s why I didn’t think it should be a problem, quality from food surely is better, but if it’s sub 200-220g vs 250+ with an extra shake it made more sense to me to drink it.
@Acerico34 probiotics with psyllium husk would take care of most digestive issues if they do come up in future
The doctor calling back on my bloods was more concerned about my cholesterol levels. Didn’t say anything about gear or even TRT. They asked me to come back for a fasted blood test for that. My iron was at 30, not sure the measurement. My diet has been absolutely horrific recently if I’m honest- literally all fast food and restaurants aside from breakfast which is oats and eggs usually. From next week il have my own apartment and will get cooking. I’m in Southern California, kangaroo sounds good
. I’ve been told supplements are hit and miss as well as not optimal, any recommendations for a supplement for now? Or maybe what to look for.
Actually the infusion sounds like a better idea, I’ll look into that thanksThe doctor calling back on my bloods was more concerned about my cholesterol levels. Didn’t say anything about gear or even TRT. They asked me to come back for a fasted blood test for that. My iron was at 30, not sure the measurement. My diet has been absolutely horrific recently if I’m honest- literally all fast food and restaurants aside from breakfast which is oats and eggs usually. From next week il have my own apartment and will get cooking. I’m in Southern California, kangaroo sounds good
Not sick, just didn’t feel strong, like I was coming down with a cold, but I never actually got a cold. I set high standards for myself, I thought I didn’t hit legs as hard as I could have but then 4 months into training I had doms yesterday and today, my glutes and quads are sore so I must’ve done enough. Hit the gym twice today , back in the morning and chest in the evening. Though I was in a rush so didn’t note down . I looked up infusions and they’re too expensive, $800+ in my area so I’ll go with supplements for now.
I did a few vitamin IV drip sessions in the UK before summer and for 500£ I got a whole package of vitamins/ hydration therapy. I’ll save that money and load up on Spinach , and just try a supplement for now. Would rather spend $800 on GH and steak.Far out I wouldn't have recommended an infusion had I known the price.... here in Australia it's $200 and you get almost half back. Another day I'm glad to be an Aussie
@Acerico34 get some methyl iron and methyl vitamins and start using n2guard daily to cleanse organs and liver
A poor diet will definitely make you feel like shit that's for sureThe doctor calling back on my bloods was more concerned about my cholesterol levels. Didn’t say anything about gear or even TRT. They asked me to come back for a fasted blood test for that. My iron was at 30, not sure the measurement. My diet has been absolutely horrific recently if I’m honest- literally all fast food and restaurants aside from breakfast which is oats and eggs usually. From next week il have my own apartment and will get cooking. I’m in Southern California, kangaroo sounds good
This page contains mature content. By continuing, you confirm you are over 18 and agree to our Medical Disclaimer and User Agreement.
Please Scroll Down to See Forums Below 
