Nutrition basics for fat loss/growth and knowing your body

Hammerblow

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Nutrition Basics for Growth and Fat Loss and YOUR Body

The lack of nutrition can make your cycle or training almost non-productive. I see a lot of guys talk about cycling and training but not too much on nutrition. Knowing the right foods is the most important thing when cycling on and OFF. I stress OFF because this is where the ball is dropped after the PCT. Knowing your body and the right foods to eat is the key to any successful training regimen with or without steroids. We will start with the “Superfoods” that can make it happen for you. Then we will discuss body types and diets and tie it all in together. Let’s talk about the common “Superfoods” and what they do:

Whole Eggs: Excellent source of protein. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your test levels.

Fish Oil (Omega 3): Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day.

Whey and Casien Protein Supplements: Full of quality protein to keep you body with readily amount for muscle recovery and growth factor

Wild Salmon: One of the best sources of omega-3 fatty acids and has high protein
Berries: Strong antioxidants for cancer and they help with hydration as well. Cranberries, raspberries, blackberries, blueberries, etc.

Yogurt: The bacteria in it improves your gastrointestinal health. Get plain low fat yogurt. Eat it with berries & flax seeds.

Flax Seeds: Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. BY the way, I do not use flax seed oil it has an affinity to cause elevation in estrogen levels. I recommend males with Omega 3 and women to use flax seed oil

Extra Virgin Olive Oil: 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

Mixed Nuts: Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight. Any nut qualifies.

Red Meat: Protein, vitamin B12, iron, zinc, creatine, carnosine and even omega-3. Eat steaks & hamburgers from top round or sirloin

Broccoli: High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss

Spinach: One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile

Turkey: If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g

Quinoa: South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality.

Oats: Reduce cholesterol, provide you with low-glycemic index carbs for energy, and high in soluble fiber. I use oatmeal in my protein shakes

Tomatoes: High in lycopene, which prevents cancer. FYI The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes

Oranges: Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

Apples: Pectin in apples helps weight loss by increasing your sense of fullness. Apples are also the strongest antioxidiant after cranberries (eat the peels).

Carrots: Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

Water: Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration. Also keeps your metabolism efficient.

Green Tea: Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

There are more but they are most common. Lets talk about body types now…

There are three body types: Ectomorph, Mesomorph, and Endomorph. Which one are you? Lets define them by scientific standard and find out:

Endomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some cardio activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

Mesomorph
A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy. When you are happy with your muscle size simply train to maintain it. Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, but do not overdo.

Ectomorph
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities should be kept to a minimum.

It’s important that you get to know your body and the type so that your diet is optimal for your goals

Lets look at a simple diet plan for bulking for myself:
You have to eat every few hours so you cannot start meal 1 at 9AM

Meal 1: 10 egg whites and 3 whole eggs=50g protein, 1.5 cup oats
Meal 2: 2 8 oz. chicken breast=50g protein, 1.5 cup mashed sweet potato
Preworkout : 2 scoop whey=approx 50g protein,1 cup oats
Post workout: 2 8 oz. chicken breast=50g protein, 1.5 cup brown rice
Meal 5: 2 6 oz. lean mince/ground beef=50g protein, 1 cup mashed sweet potato, veggies
Meal 6: 2 4 oz. tilapia fillets=50g protein, 1/2 cup brown rice
Meal 7: 2 cans of albacore tuna fish very low sodium in H2O=60g protein, 1 cup oats
Meal 8: Bedtime shake 2 scoops casein=50g protein, 2 tbsp. natural PB

That gives me a total of 360g protein from food sources. The key to me getting my 400g protein minimum is I drink 50g whey protein shakes in between the meals giving me 410g total. This is my sweet spot. Now I vary in the amounts of servings at time but no less on the protein.

A simple cutting diet would be for myself:

Meal 1: 5 whole eggs and 4 egg whites
Meal 2: Protein Shake 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)
Meal 3: 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
Meal 4: Protein Shake 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter (no sugar)
Meal 5: 8oz Salmon or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
Meal 6: Protein Shake 50g Whey with 1 tablespoon all natural peanut butter or 4 whole eggs and 4 extra whites

For a 250lb+ man:

Meal 1: 6 whole eggs
Meal 2: 8oz chicken with 1/2 cup raw almonds
Meal 3: 50g whey with 2 tablespoons all natural peanut butter
Meal 4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5: 50 g whey with 2 tablespoons all natural peanut butter
Meal 6: 6 whole eggs

It takes approximately 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy

The biggest part of the diet is knowing your body and its type. Eating the right kind of foods is the most important aspect in setting your body up for optimal anabolism. Steroids activate this anabolism but your body needs nutrition in order to grow. I hope that I help educate the community on a very important factor that can lead to success of our cycles and when we are off. Nutrition is the key first...Thanks for reading I hope it was informative. 

 
Nutrition Basics for Growth and Fat Loss and YOUR Body

The lack of nutrition can make your cycle or training almost non-productive. I see a lot of guys talk about cycling and training but not too much on nutrition. Knowing the right foods is the most important thing when cycling on and OFF. I stress OFF because this is where the ball is dropped after the PCT. Knowing your body and the right foods to eat is the key to any successful training regimen with or without steroids. We will start with the “Superfoods” that can make it happen for you. Then we will discuss body types and diets and tie it all in together. Let’s talk about the common “Superfoods” and what they do:

Whole Eggs: Excellent source of protein. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your test levels.

Fish Oil (Omega 3): Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day.

Whey and Casien Protein Supplements: Full of quality protein to keep you body with readily amount for muscle recovery and growth factor

Wild Salmon: One of the best sources of omega-3 fatty acids and has high protein
Berries: Strong antioxidants for cancer and they help with hydration as well. Cranberries, raspberries, blackberries, blueberries, etc.

Yogurt: The bacteria in it improves your gastrointestinal health. Get plain low fat yogurt. Eat it with berries & flax seeds.

Flax Seeds: Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. BY the way, I do not use flax seed oil it has an affinity to cause elevation in estrogen levels. I recommend males with Omega 3 and women to use flax seed oil

Extra Virgin Olive Oil: 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

Mixed Nuts: Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight. Any nut qualifies.

Red Meat: Protein, vitamin B12, iron, zinc, creatine, carnosine and even omega-3. Eat steaks & hamburgers from top round or sirloin

Broccoli: High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss

Spinach: One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile

Turkey: If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g

Quinoa: South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality.

Oats: Reduce cholesterol, provide you with low-glycemic index carbs for energy, and high in soluble fiber. I use oatmeal in my protein shakes

Tomatoes: High in lycopene, which prevents cancer. FYI The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes

Oranges: Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

Apples: Pectin in apples helps weight loss by increasing your sense of fullness. Apples are also the strongest antioxidiant after cranberries (eat the peels).

Carrots: Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

Water: Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration. Also keeps your metabolism efficient.

Green Tea: Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

There are more but they are most common. Lets talk about body types now…

There are three body types: Ectomorph, Mesomorph, and Endomorph. Which one are you? Lets define them by scientific standard and find out:

Endomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some cardio activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

Mesomorph
A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy. When you are happy with your muscle size simply train to maintain it. Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, but do not overdo.

Ectomorph
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities should be kept to a minimum.

It’s important that you get to know your body and the type so that your diet is optimal for your goals

Lets look at a simple diet plan for bulking for myself:
You have to eat every few hours so you cannot start meal 1 at 9AM

Meal 1: 10 egg whites and 3 whole eggs=50g protein, 1.5 cup oats
Meal 2: 2 8 oz. chicken breast=50g protein, 1.5 cup mashed sweet potato
Preworkout : 2 scoop whey=approx 50g protein,1 cup oats
Post workout: 2 8 oz. chicken breast=50g protein, 1.5 cup brown rice
Meal 5: 2 6 oz. lean mince/ground beef=50g protein, 1 cup mashed sweet potato, veggies
Meal 6: 2 4 oz. tilapia fillets=50g protein, 1/2 cup brown rice
Meal 7: 2 cans of albacore tuna fish very low sodium in H2O=60g protein, 1 cup oats
Meal 8: Bedtime shake 2 scoops casein=50g protein, 2 tbsp. natural PB

That gives me a total of 360g protein from food sources. The key to me getting my 400g protein minimum is I drink 50g whey protein shakes in between the meals giving me 410g total. This is my sweet spot. Now I vary in the amounts of servings at time but no less on the protein.

A simple cutting diet would be for myself:

Meal 1: 5 whole eggs and 4 egg whites
Meal 2: Protein Shake 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)
Meal 3: 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
Meal 4: Protein Shake 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter (no sugar)
Meal 5: 8oz Salmon or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
Meal 6: Protein Shake 50g Whey with 1 tablespoon all natural peanut butter or 4 whole eggs and 4 extra whites

For a 250lb+ man:

Meal 1: 6 whole eggs
Meal 2: 8oz chicken with 1/2 cup raw almonds
Meal 3: 50g whey with 2 tablespoons all natural peanut butter
Meal 4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5: 50 g whey with 2 tablespoons all natural peanut butter
Meal 6: 6 whole eggs

It takes approximately 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy

The biggest part of the diet is knowing your body and its type. Eating the right kind of foods is the most important aspect in setting your body up for optimal anabolism. Steroids activate this anabolism but your body needs nutrition in order to grow. I hope that I help educate the community on a very important factor that can lead to success of our cycles and when we are off. Nutrition is the key first...Thanks for reading I hope it was informative. 
I like a lot of those things, but on my meagre income, can't afford to buy a lot of them regularly.

I can get frozen vegetables quite cheaply though. 

The way that I lost weight was with Orlistat, (prescribed) my own self will and drugs! The Druggie Diet - delectable! Only $200 for a starter pack.

 
Awesome post, thanks @Hammerblow! I'm not sure what my body type is, but I think I may be an ectomorph, because I've had more success losing fat and getting fit while focusing on strength training over aerobic workouts. All last summer I lifted very light with high reps and a lot of running and cycling. At the end of the summer I had essentially the same body fat %. Started focusing on a 4 day upper/lower split strength routine in September with almost no cardio, and by November had already lost much more fat than I did all summer. 

My wife and I are doing a pseudo-paleo approach to kick off the new year, i.e. very limited carbs except from natural sources (fruits and veggies). Trying to keep rice and grains almost non-existent except some occasional brown rice or quinoa. Trying to eliminate almost all sugar and processed foods. It makes it harder to get enough calories, but I'm trying to compensate with more veggies in every meal and upping the protein. I hate fad diets, so I'm leary of following a paleo approach to the letter, I'd rather try to make changes that are sustainable and incorporate them into a lifestyle instead of saying "I'm on a diet".

 
@javaman This should help you workout what body type you are. Which is vitally important because depending on which type you are you have to adjust your training to get the best results. For an ecto light weight and high reps isn't the correct method, if there is such a thing. It's not wrong there's no such thing if you're working hard in the gym but you'd see better results using a different plan. I could write up a more indepth article than the basic explanation I gave in my original post. And congratulations on the weight lose, the paleo again for an ecto in my opinion isn't the best way. I'm not saying you cannot live without carbs but for building good lean muscle mass you should be looking at a  moderate to high carb intake. Quality complex carbs, brown rice, sweet potato. Use coconut oil or pure mtc oil. And never forget your proteins. Thermodynamics remember. If you have a  proper workout plan in place you won't gain fat but lean muscle mass. If you feel like your body fat is going up a bit incorporate HIIT 15-20mins once or twice a week.

 
I really shouldn't call what we're doing "paleo" in any strict sense, still eating sweet potatoes, peanut butter, occasional brown rice, quinoa, etc. We are using some paleo recipes to help reduce sugar and simple carbs. I still try to get a good amount of carbs right after a work out. Haven't looked back on my routine, still lifting heavy on a 4 day split. I'll incorporate some HIIT when we get closer to summer to burn some extra calories.

 
I'm so an endomorph, short & stocky. Useless shape for boxing.......

 
Atkins diet= no carbs I have lost 25 lbs since the beginning of the year. I started the Atkins diet to lose weight rapidly , once I lose another 15 lbs I'm going to start eating more carbs and walking/running and exercising regularly. Cut out drinking beer entirely. This is not for everybody a gf I had once would pass out on this diet from the lack of nutrients . But if your a big strong guy as myself you can handle it. Different strokes for different folks. 

 
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  1. ontovzik @ ontovzik: When I had long term shingles, lasting two months. All he could give me was a 10 day supply of dilaudid. He looked at the ground while we were talking about it. I could tell he was ashamed but it was the legislature and the governor that tied his hands. He was very upset that non-medical political people, the media, and the scared public were controlling how he treated his patients. Someday those people will need meds and a hospital bed and they will be gone.
  2. ontovzik @ ontovzik: I had a great doctor, he had the true gift of a healer and he stayed on top of all the science. He straight up told me that for many people opiods work for managing short and long term pain.
  3. ontovzik @ ontovzik: He peed it in the snow in my backyard.
  4. WTF7218 @ WTF7218: @xenxra 😆😂. Yes, but only a few brave souls will ever find the number. You must first order a Dirty Shirley from the bartender. Then you must discreetly take the cocktail napkin from under your drink and unfold it. There you will find the map to the location of the phone number, and clues to decipher the code that it is written in.
  5. xenxra @ xenxra: he left his phone number scribbled in a stall at the pub three blocks down
  6. aBBazaBBa123 @ aBBazaBBa123: @rockychoc How do I contact you?
  7. N @ NYStateofMind: @Alkazar I would try one of those easy online ones .. reddit gives useful info about that
  8. Alkazar @ Alkazar: @NYStateofMind I dont really have a history of abusing things, my docotr is just really stingy. I am thinking of switching.
  9. C @ Cheesus: Thanks xenxra
  10. xenxra @ xenxra: @Cheesus yeah, use snote
  11. P @ psychedpsych: Trump is cracking down….
  12. P @ psychedpsych: Hackers are the scum of the earth
  13. N @ NYStateofMind: so it was easy bc of my history
  14. N @ NYStateofMind: I didnt really tell him but he knew I needed a new script since my dr went to jail
  15. N @ NYStateofMind: @xenxra I was on Adderall since 15 years ago so my dr prescribed that w no problems and then when I lost my best friend my doctor rxed the valiums but
  16. C @ Cheesus: Temp.pm down for anyone else?
  17. xenxra @ xenxra: @NYStateofMind my doctor's have always been pretty open minded if i can actually come in and explain the pharmacological action of the drugs im seeking instead of just telling them why i think i should be prescribed. the only time it didn't work out for me is when i was trying pharmaceuticals for depression ten years ago and suggested they let me try testosterone instead (turns out i was hypogonadal so they made a mistake denying my request at face value)
  18. T @ Testisthebest: Even down here in Florida when the pill mill docs all switched over to Suboxone and/or retired you can still find some pretty liberal docs but you gotta know what to look for. Mine does "pain management, detox, anxiety,etc. And no insurance. My doc writes me 60 5mg Valium, 14 2mg Xanax and asked if I had ever tried adderal to get more focus at work as I told him I run my own business.
  19. N @ NYStateofMind: @Alkazar do they know your history? Like I dont tell my doctor anything about myself except what they need to know,...I was able to get my dr to rx the highest dose of adderall along with valiums ..... if they dont know your history or there is no history I would just come out and ask what is the reason for their mistreatment.... they have no problem billing your insurance or taking a payment for the visit
  20. T @ Turbo259: @Layne_Cobain Thank you fam
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