True 5000 calories ?? @ 45% Carbs, 25% Fat, 30% Protein

[Mr_Nobody]

More carbs, less protein, less OCD.

Like 150g less? and more than 676g carbs??

Looks good to me, however TDE of 3k and eating 6K doesn't make sense to me unless you're trying to gain weight for sumo.

Well I've been eating about somewhere around 4k and while the scale hasn't gone up I'm definitely getting stronger and more defined. Just not moving up in weight anymore. So thought I should add more .

Why are you doing the body weight movements? Military? Can you control volume and timing? It's not a problem as you can layer it in and use Mutiple sub failure sets through out the day called frequency method and then you add volume over time. But this only works if you have control, lmk and I will show you some examples.


As far as the eggs, free range while eggs are the best source of food in the world for bodybuilders. Use what you have for now but I suggest you hit up a local farmers market and find a source for locally grown free range eggs.

Beef is important because of its unique ability to add quality calories. Imo grass fed beef is the second best food source for bodybuilders.

I said eat the beef and the whole eggs because it ensures overall calories are high enough to grow. But if you have something already by all means use it.

And yes you would work out 3 times a week full body. But I promise the workout will be plenty of volume for growth.

I can neither confirm nor deny.... hahaha

Yeah I have to do 1000 push ups, 750 pull ups and 1000 sit ups a day for endurance. that would be
59 push ups every hour, 44 pull ups every hour and 59 sit ups every hour.

Which cut of beef ?

Also you said at least 1.5lb beef but then you say 2.25g per lb of weight. 1.5lb of beef is only around 120-140g protein , are you guys saying that is enough protein???

You can not be scientifically accurate to a decimal place with your TDEE that's impossible. Your TDEE is a rough estimate every day unless you literally take the exact same amount of steps and move the exact same motion every day. Your TDEE is roughly 3200 why the hell would you eat nearly double there is only so much muscle a body can add on per day/week/month. Eat in a 700-1k calorie surplus and you'll gain weight that's quality. You've over complicated it way too much.

I've been eating around 4k and haven't been gaining weight, strength yes.

I'm assuming these are the smaller containers of egg whites 50grams of protein not the larger 100gram ones? If your drinking that much eggs or egg whites you'll have trouble keeping friends

50g egg carton -10egg whites.

What do you mean trouble keeping friends?

Brother you are did your food great! This is pretty close to my split. nice and clean. is the way to go. when you build a house you want it strong buit. Diets are all about numbers and breaking things down and you did a very good job. some of your choices are a bit diffrent from my like lean chicken breast, Beef,steak,Buffalo, all around 8oz for you more like 9 or 10. cut the crap oatmeal to much sugar, steel cuts add some waldens farm syrup for flavor or grits is the way to go.6 egg whites add two to 3 yolks its good fat, coconut oil or udo oil is great for fat and some nuts are fine,brown rice and jasmine rice. if your going to have fruits do it after work out. just some suggestions but do your thing brother

I use to eat chicken breast but it just gets to dry for me when reheating , but the chicken legs from food4less are juicy even after freezing and reheating, also they are tasty you don't have to put sauce on em. I'll switch to steel cuts.


Well shoot man I got answers accross the board on this one. Three options I see here less protein more carbs or 1.4-2.25g protein per lb or my current 5k diet bumped up to 6k. I have enough time to do three 6 week programs. I'm off cycle now been for a while , will be doing another in a month or so. I need to deterime which of the three options to use now , on cycle then off cycle. Any help on that?


Also just so everyone knows, I also saw seth feroce's cookie cutter cycle and the detailed version and I'll be trying the detailed version this upcoming cycle. But will gh for 12 weeks be any good? I wont have enough time for 6 months.

 

[Docd187123]

What's your bodyweight?

 

[Mr_Nobody]

What's your bodyweight?

180,
Also the gh will be 3iu a day 7 days a week for recovery of a injury that happened buying to serious just can run for a couple months, that's why I'm doing the extra endurance with pushup, pull ups and situps.

 

[showstoppa]

Like 150g less? and more than 676g carbs??


Well I've been eating about somewhere around 4k and while the scale hasn't gone up I'm definitely getting stronger and more defined. Just not moving up in weight anymore. So thought I should add more .



I can neither confirm nor deny.... hahaha

Yeah I have to do 1000 push ups, 750 pull ups and 1000 sit ups a day for endurance. that would be
59 push ups every hour, 44 pull ups every hour and 59 sit ups every hour.

Which cut of beef ?

Also you said at least 1.5lb beef but then you say 2.25g per lb of weight. 1.5lb of beef is only around 120-140g protein , are you guys saying that is enough protein???


I've been eating around 4k and haven't been gaining weight, strength yes.


50g egg carton -10egg whites.

What do you mean trouble keeping friends?



I use to eat chicken breast but it just gets to dry for me when reheating , but the chicken legs from food4less are juicy even after freezing and reheating, also they are tasty you don't have to put sauce on em. I'll switch to steel cuts.


Well shoot man I got answers accross the board on this one. Three options I see here less protein more carbs or 1.4-2.25g protein per lb or my current 5k diet bumped up to 6k. I have enough time to do three 6 week programs. I'm off cycle now been for a while , will be doing another in a month or so. I need to deterime which of the three options to use now , on cycle then off cycle. Any help on that?


Also just so everyone knows, I also saw seth feroce's cookie cutter cycle and the detailed version and I'll be trying the detailed version this upcoming cycle. But will gh for 12 weeks be any good? I wont have enough time for 6 months.

No what I was saying was get a total of 2.25x be in protein total with a good bit of that coming from beef and eggs preferably at least 1.5lbs of beef and 12 whole eggs. The cuts don't matter but if you can do grass fed and free range eggs all the better for growth and health. The rest of your protein can come from what ever you want.

Look your way you posted at first will absolutely work. 500 of maintenance and adequate protein which actually scientifically for a natural is about 0.8g per pound of lean bodyweight and you will grow. I and many others like the guys on intense muscle have just found that to grow at the fastest rate possible that 2g+ x bw seems to work best.

Roger didn't say his way but I am sure it works. Anything over maintenance and you will grow.

As far as the calisthenics I assume devgru as no normal unit would be doing that amount of volume. You have the right idea in spreading them out. What you do is drop and do a set of 30 push-ups and sit ups every 30 min if possible then hit pull-ups at night doing the same method. But honestly in that amount of volume and your weight you would be better off running something with less volume like greyskull lp. The others are too much volume with the calisthenics in there.

 

[RodgerThat]

Roger didn't say his way but I am sure it works. Anything over maintenance and you will grow.

I eat 1g of protein 0.4g fat per lb of BW during a bulk and 1.2g per lb of protein 0.35g fat per lb of BW during a cut, my carbs fill the remainder of my DCA depending on the goal. During a bulk I eat in a 400 calorie surplus on off days and 700 calorie surplus on workout days and for cutting I eat 300 calorie deficit workout days and 800 calorie deficit off days. Workout 4 days a week.

I've done the 2xbw protein and all the typical recommendations but for overall health and performance that is the tried and true.

 

[Mr_Nobody]

What you do is drop and do a set of 30 push-ups and sit ups every 30 min if possible then hit pull-ups at night doing the same method. But honestly in that amount of volume and your weight you would be better off running something with less volume like greyskull lp. The others are too much volume with the calisthenics in there.

What is greyskull lp?

And the every 60 minute regiment is temporary untill the volume gets doubled then it will be every 30 minutes.

I eat 1g of protein 0.4g fat per lb of BW during a bulk and 1.2g per lb of protein 0.35g fat per lb of BW during a cut, my carbs fill the remainder of my DCA depending on the goal. During a bulk I eat in a 400 calorie surplus on off days and 700 calorie surplus on workout days and for cutting I eat 300 calorie deficit workout days and 800 calorie deficit off days. Workout 4 days a week.

I've done the 2xbw protein and all the typical recommendations but for overall health and performance that is the tried and true.

Alright so I'll be doing my original diet till I run out of food since I already bought and prepped it, then by that time I should be starting another cycle and I'll tryout your method. But what is DCA?

 

[showstoppa]

Daily calorie allowance. If you wanna read greyskull go to Scribd and type in greyskull lp. You can read book for free.

 

[RodgerThat]

Alright so I'll be doing my original diet till I run out of food since I already bought and prepped it, then by that time I should be starting another cycle and I'll tryout your method. But what is DCA?

Correct daily calorie allowance. Just so you are aware I am no expert myself, I am just passionate on the subject. I can put you in the right direction to all the information and papers and articles if you want to formulate your own conclusion.

No disrespect was meant to you btw @showstoppa i was in a mood and upon rereading I came off more abbrasive then I meant to be. So sorry for that bud, just overly passionate at times.

 

[showstoppa]

It's fine, it's why I kind of ended it and stepped away, figured you were just getting a little passionate about it and it was coming off wrong.

For the record it's not that I don't know the science behind the nutrition and have a really good understanding of the biochem behind, it's just that I think for 95% of the people on these boards they would be better served keeping it simple. And most people way underestimate or way over estimate how much they eat and most will not weigh their food. So a simple way imo to get around that is the 2x bw in protein and the beef and eggs for those trying to gain weight.

 

[Mr_Nobody]

@RodgerThat @showstoppa
Lets say I am doing the monolith program M/W/F and my endurance on T/T/S/S

So if my tdee is 3200 on Mon/Wed/Fri
I eat 3900 total Cal with 180g protein and 72g fat and 633g carbs ?

Then on Tue/Thur/Sat/Sun
I eat 3600 total Cal with 180g protein and 72g Fat with 558g carbs?

Just checking making sure I'm doing that correct, all numbers based of 180lb body weight.

So if I plan this right I can do my diet now which is like 2.25g per lb for 6 weeks then do the cycle with the 1g per lb for 6 weeks bulk and then a cutting one at end of 12 weeks cycle..

 

[RodgerThat]

@RodgerThat @showstoppa
Lets say I am doing the monolith program M/W/F and my endurance on T/T/S/S

So if my tdee is 3200 on Mon/Wed/Fri
I eat 3900 total Cal with 180g protein and 72g fat and 633g carbs ?

Then on Tue/Thur/Sat/Sun
I eat 3600 total Cal with 180g protein and 72g Fat with 558g carbs?

Just checking making sure I'm doing that correct, all numbers based of 180lb body weight.

So if I plan this right I can do my diet now which is like 2.25g per lb for 6 weeks then do the cycle with the 1g per lb for 6 weeks bulk and then a cutting one at end of 12 weeks cycle..

You could and see how the diet works for you but the one thing is that you can't do both monolith and your endurance stuff the whole basis behind monolith only being a 3 day a week program is for adiquate recovery time to utilize the calorie surplus if you are working out 7 days a week then monolith is too intense of a program. No one should workout 7 days a week for any extended period of time
You simply won't recover and make optimal results.

 

[Mr_Nobody]

You could and see how the diet works for you but the one thing is that you can't do both monolith and your endurance stuff the whole basis behind monolith only being a 3 day a week program is for adiquate recovery time to utilize the calorie surplus if you are working out 7 days a week then monolith is too intense of a program. No one should workout 7 days a week for any extended period of time
You simply won't recover and make optimal results.

I don't understand what your getting at since I'll only be working out 3 days though?

 

[Mr_Nobody]

Also when it says 100 total reps, does that mean 100 consecutive reps non stop or 25 here 10 there 15 there etc totalling to 100?

 

[Kakarot]

Like 150g less? and more than 676g carbs??


Well I've been eating about somewhere around 4k and while the scale hasn't gone up I'm definitely getting stronger and more defined. Just not moving up in weight anymore. So thought I should add more .



I can neither confirm nor deny.... hahaha

Yeah I have to do 1000 push ups, 750 pull ups and 1000 sit ups a day for endurance. that would be
59 push ups every hour, 44 pull ups every hour and 59 sit ups every hour.

Which cut of beef ?

Also you said at least 1.5lb beef but then you say 2.25g per lb of weight. 1.5lb of beef is only around 120-140g protein , are you guys saying that is enough protein???


I've been eating around 4k and haven't been gaining weight, strength yes.


50g egg carton -10egg whites.

What do you mean trouble keeping friends?



I use to eat chicken breast but it just gets to dry for me when reheating , but the chicken legs from food4less are juicy even after freezing and reheating, also they are tasty you don't have to put sauce on em. I'll switch to steel cuts.


Well shoot man I got answers accross the board on this one. Three options I see here less protein more carbs or 1.4-2.25g protein per lb or my current 5k diet bumped up to 6k. I have enough time to do three 6 week programs. I'm off cycle now been for a while , will be doing another in a month or so. I need to deterime which of the three options to use now , on cycle then off cycle. Any help on that?


Also just so everyone knows, I also saw seth feroce's cookie cutter cycle and the detailed version and I'll be trying the detailed version this upcoming cycle. But will gh for 12 weeks be any good? I wont have enough time for 6 months.

I was referring to the amount of sulfur gas coming out your tail pipe. I get terrible gas if I try to use too much raw eggs/egg whites for a day.

 

[showstoppa]

Also when it says 100 total reps, does that mean 100 consecutive reps non stop or 25 here 10 there 15 there etc totalling to 100?

It's a 100 total reps, break it up how ever you please.

But Rodger was correct when he said you will not be able to recover from a workout with this type of volume while doing the bodyweight stuff on the side. Don't let the 3 days a week fool you, building the monolith is a son of a bitch to recover from.

You should look into the greyskull lp. Keep it simple.



Monday 1

OHP 2x5 1xAMRAP

(Accessory) 2x6-10

Squat 2x5 1xAMRAP



Wednesday 1

Bench 2x5 1xAMRAP

(Accessory)2x6-10

Deadlift 1xAMRAP (Atleast 5 less than 10)



Friday 1

OHP 2x5 1xAMRAP

(Accessory)2x6-10

Squat 2x5 1xAMRAP



Monday 2

Bench 2x5 1xAMRAP

(Accessory)2x6-10

Squat 2x5 1xAMRAP



Wednesday 2

OHP 2x5 1xAMRAP

(Accessory)2x6-10

Deadlift 1xAMRAP (Atleast 5 less than 10)



Friday 2

Bench 2x5 1xAMRAP

(Accessory)2x6-10

Squat 2x5 1xAMRAP



Keep accessory lifts to weighted chins, curls and maybe some weighted dips.

 

[Mr_Nobody]

I was referring to the amount of sulfur gas coming out your tail pipe. I get terrible gas if I try to use too much raw eggs/egg whites for a day.

Oh haha yeah I haven't tried eating more than two 50g eggwhite cartons, the 150g banana in each shake helps digest all that liquid for me.

It's a 100 total reps, break it up how ever you please.

But Rodger was correct when he said you will not be able to recover from a workout with this type of volume while doing the bodyweight stuff on the side. Don't let the 3 days a week fool you, building the monolith is a son of a bitch to recover from.

You should look into the greyskull lp. Keep it simple.



Monday 1

OHP 2x5 1xAMRAP

(Accessory) 2x6-10

Squat 2x5 1xAMRAP



Wednesday 1

Bench 2x5 1xAMRAP

(Accessory)2x6-10

Deadlift 1xAMRAP (Atleast 5 less than 10)



Friday 1

OHP 2x5 1xAMRAP

(Accessory)2x6-10

Squat 2x5 1xAMRAP



Monday 2

Bench 2x5 1xAMRAP

(Accessory)2x6-10

Squat 2x5 1xAMRAP



Wednesday 2

OHP 2x5 1xAMRAP

(Accessory)2x6-10

Deadlift 1xAMRAP (Atleast 5 less than 10)



Friday 2

Bench 2x5 1xAMRAP

(Accessory)2x6-10

Squat 2x5 1xAMRAP



Keep accessory lifts to weighted chins, curls and maybe some weighted dips.

So if I do the greyskull I can still do the endurance stuff?

 

[showstoppa]

Yea the greyskull is way less volume if you stay with base program plus weighted chins and curls as assistance alternating like I posted.

 

[Mr_Nobody]

@showstoppa
okay, I have a nice heavy duty leg press at my disposal, should I Alternate real squats with the vertical leg press or stick to only real squats?

 

[showstoppa]

Stick to real squats. If you want more work on legs add another set and do a widowmaker 20rep breathing squat set with your 12 rep max.

If you want to work on lower quads add bw sissy squats. Other than that leave it alone as you are already getting a ridiculous amount of volume from your other work.

 

[Mr_Nobody]

Not talking shit, just thought this was kinda funny and wanted to point out.

Looks good to me, however TDE of 3k and eating 6K doesn't make sense to me unless you're trying to gain weight for sumo.

Your avi is named MassiveEating, and you seemed baffled by the surplus of food..