What R U Eating ? ~OGH wants to know.....

[inkandmuscle]

I've been adding more and more red meat into my diet lately. I was 100% chicken but not I'm 80/20 chicken/beef. And DAMN is that good.

I'm also on a bulk cycle though so it's fits my macros

I'm forever bulking lol... I imagine I'll cut when I hit about 280 or so lol maybe 300

 

[Oregongearhead]

I cant go all-chicken for very long , gotta have beef/game/fish too . Same with eggs , gotta have meat too . I also find a little rice makes the eggs go down better .

The Mix I make has chicken/beef or ham/eggs/rice w/ spinach or mixed veggies. Its simple and a totally complete food. ~Ogh

 

[tileguy123]

yup i love pre cook ing rice/ chicken, beans, and then adding them into a good old egg scramble of sorts latter on..

im thinking about rotating some ham and seafood into my chicken shedule. . tryn to tighten in the reigns, and eat less carbs on off days..

 

[tileguy123]

Hey Ogh, can you help me lay out my diet, like the whole macro thing.. i need to know this shit maiin...

 

[Oregongearhead]

Hey Ogh, can you help me lay out my diet, like the whole macro thing.. i need to know this shit maiin...

Huh ? Your leaner than I am....You dont need my help , I need yours !!
You see what I eat everyday , its written here everyday . Its not about the macro's - its all about the calories brother .

If I was you I would up the calories a little and clean bulk . Just eat what your eating , but up it by 400-500 calories . You look good , post that avatar . Be proud !! ~Ogh

 

[Oregongearhead]

Ive been clean bulking too, but have went overboard again , Im up 5 lbs to 181lbs , lost my abs but got my 17" arms back , lol. ~Ogh

4 eggs/ham/rice mix .+coffee.

 

[TANGO.ECHO.KILO]

Ive been clean bulking too, but have went overboard again , Im up 5 lbs to 181lbs , lost my abs but got my 17" arms back , lol. ~Ogh

4 eggs/ham/rice mix .+coffee.

I like what DPer said the other day, "it's like football a game of inches". I'm trying to move the chains forward after a little backslide as well so today I'm going tunafish/lettuce wraps and shakes.

 

[tileguy123]

I'm taking 9-10 days off so I've cut the carbs down significantly . Tryn to let elbows heal . I've Lost a bit of cycle weight from 195 ish to 185 ish now . .

 

[tileguy123]

actually was like 183 this morning . fuck .. anyway i do want to somewhat be on top of my macros not just calorie ogh , cause .. I like this idea of priming , that shredded was writing... and if i dont know what im taking in or at least what rations to eat and when I wont be on track as good as I could be..

 

[Oregonstrong]

Hey Ogh, can you help me lay out my diet, like the whole macro thing.. i need to know this shit maiin...

Tileguy, checkout thIs thread brother. https://thinksteroids.com/community/index.php?threads/What-does-your-diet-consist-of??.134355406/

Looking at your body type I bet you can eat the shit out of the carbs and not gain extra fat. You could use my meal plan (the last one I posted) for a short time and see how your body responds. It's all about figuring out what your body responds well to and what it does not.

Try 380 grams protein, 380 grams carbs per day to start. Split that into 8 meals per day. To keep it simple you could actually eat a cup of rice at each meal with 8 oz. meat, 8 times a day. Or if you want to add variety (I like to keep it simple to save time) have 40-50 grams or protein, 40-50 grams of carbs 8 times a day. That would put you damn close to that macro goal. That would put you at about 3,000+ calories per day to start.

 

[tileguy123]

so the cup of rice is 50carbs or so and i need that 8 x a day.. i get that, and that i can sub for other sources of carb, like oatmeal , cereal, pasta..bread etc. . . aslong as I meet.. say 380 .. on off days that number should drop right?

and as far as the meat, damn if that was 8oz of chicken breast x 8 = 64oz of chicken..thats what ... 5 lbs of chicken a day.. holy shit man.. i get that i can sub to breasts for 2 scoops of whey, and yogurt, and some other stuff to cut down on the meat ...

ima check your link out now - thanks oregongear

 

[tileguy123]

ok yeah ive creeped that thread.. ..

what i notice no matter how lean i get, how much my abs show, i still have a bloated look to my waist line.. maybe i just need to consume more water?

 

[tileguy123]

I should post my meals so far today while im at it.
non workout day (taking a week off)
7am 1 pack quaker protien oatmeal.
9am 200grams non fat greek yogurt
12am 4 egg white, 2 whole eggs scrambled served with 2oz of sauteed large shrimp, and 6oz chicken breasts chopped
1pm 1 cup raisen bran w / 1 cup non fat almond milk
230p 1 6oz chicken breast, w 1/2 cup corn, 1/2 cup green beans.

to come:
Dinner (530 ish)
half rack of smoked baby back pork ribs, baked potatoe, corn on the cob, and shredded lettuce salad w/ basalmic light dressing.

7p snack and last meal of sorts

1 cup of cereal/ cup of almond milk non fat..

havent worked out the macros for something like this but im sure im coming in probably low...

 

[Oregonstrong]

Tileguy, what you ate today was about 154 grams protein, 177 grams carbs, 35 grams fat. About 1,700-1,800 calories. You look great brother and I bet you would explode with a set diet! Below are just recommendations for you as you asked for help with your diet. I am by No means an expert and just giving my opinion from my personal experiences and what I have learned so far.

Protein-you are eating less than your bodyweight in grams of protein. Try eating 2x your bodyweight. So 380 grams a day. 40-50 grams 8 x a day.

Carbs- this depends on your body but in my opinion you could probably eat a lot more and your body would use it positively. Try 380 grams to start.

Fat- depends on your body type but try not to combine fats and carbs in the same meal if you can help it, although with your body type you probably can get away with it.

Try to always have a protein source with all of your meals. Some of your meals now do not. If you can split them up evenly throughout the day that is even better.

As far as high and low carb days I am still learning my body with that. You may be able to get away with all high days where I am cycling now. 2 high days, one low day. Still learning how to cycle and learning how my body responds. Someone else may be able to give more insight on this...........

As for all the chicken- I eat two pounds a day, two shakes, 8 oz. of fish or game or steak, and eggs for breakfast. Switch up your sources. You don't have to eat 6 lbs a day, lol.

Again, all just suggestions bro. It's all about finding what works for you.

 

[tileguy123]

Gd!! i did get a protien shake in as well.. also a second serving of corn on the cobb , and cple extra ribs... cant believe im coming in so low

 

[FuriousWO]

To add to what Oregonstrong said...

I figured out my TDEE (totally daily energy expended) on iifym.com. They have a free calculator. Then took that calorie number and added 500.

I track all this in myfitnesspal (myfitnesspal.com) and when I started I was amazed at how few calories I was eating. Meals I thought were 700+ calories came in at 300. There's a mobile app that let's you scan barcodes so you don't have to enter all the numbers manually, but it's well worth the pain in the ass for a week to track your eating. It's also tracks your macros.

I just added Oregonstrongs shake to my day, it's almost 1000 calories, because I struggle to eat all the calories required too. Here's what the numbers look like on my version of it.

 

[Oregonstrong]

Gd!! i did get a protien shake in as well.. also a second serving of corn on the cobb , and cple extra ribs... cant believe im coming in so low

It may be a litle higher than that brother. Take into consideration I quickly added that up. for example, I know that 8 oz. of chicken has some hidden fat as well but do not add those, just like you would not add the carb calories of vegetables.
Another way to look at it-protein sources I only count the protein, carb sources I only count the carbs, and fat sources, only count the fat.

What furious said is also on point. I used to use the myfitnesspal app as well. It helped me learn how to count calories and macros. Then I learned that if I plan out all of my meals I can stop guessing which lead to alway either over or undereating. I know exactly what I am going to eat everyday and always eat my target.

 

[tileguy123]

I just have to find a way to budget the extra meat. .

im proabably getting closer to 3k calories right now,

i just polished off 5 slices of lean turkey breast lunch meat, a cple slices of pepperjack cheese, wolfed down a protien bar, and might go finish the ribs now that i know how under i am.. which actually wont be a bad thing this week... as im taking a break for my elbows sake ..

 

[FuriousWO]

I wait for sales at the store, when chicken breasts are like $0.99-$1.29/lb I got buy a truck load and freeze em. Last time I got 10 packs, next time I'm going to get a box or two.

And ribs sound amazing right now!

 

[Oregongearhead]

Well, I think the Tbol and EQ is really kicking in, gaining weight like a SOB ! Up another couple lbs to 184.6 lbs . Not really seeing it in the ab/hip/butt region so must be overall water weight . I feel super-strong too ! Got those 24/7 lat-pumps !

The ol lady says Im looking monsterous , hadnt said that since my Dbol cycle 2 years ago . Love it ! Todays a chest day , expecting a super-pump .....will stay in contact my Mesolites ~Ogh