Optimum Nutrition

[int3l]

i recently bought 4.7kg worth of ON's protein powder (This stuff taste really, really good, also has a low carb rate) But when i mother came to visit me she literally went nuts in the kitchen. Moved everything, cleaned some stuff AND transferred all of the 4.7kg worth of ON protein in JARS!!!!!! now i'm a little paranoid when it comes to this but, transferring protein into jars and stuff is fine right? the protein wont react with air or whatever and become just chocolate flavored crap?

Just really paranoid cause for the longest time i had to chug MAX's protein which tasted like 5hit, would not mix and just looked like fcking yogurt and then this stuff (Cost me a little more as well) just blew me away, mixes in an instant, tastes really nice and has all the **** required, but was afraid removing it from its original packaging would reduce its effectiveness..


other news: So for the first year or so i saw nice changes in my body, the workouts seemed to take effect and i was thinking it was decent progress. However, i'm now almost at the 2 year mark, and i've been working out non-stop this whole time. Logically speaking you'd think i was pretty ripped by now...but i'm far from it. While i get compliments on how much i've changed etc, it's not enough.

Does eating 1.2-3x your body weight in protein really make such a difference? I admit i've only been eating like 50-60g worth of protein on days i work out and less on the days i don't but i didn't think it'd make such a large difference.

However, because gains have slowed (Almost stopped) I've gone nuts. I'm going to be taking in around 180-200g (x2 protein shakes, x2 chicken breast, x1 steak, x? eggs) of protein a day (I weigh 70-72kg) and eating 4 servings of veges/5 of fruit over a period of 5 meals with a serving of white rice there somewhere, almost every day. Not too sure how much this is calorie wise but i'm going to eat this as clean as possible. I'm also working out 4-5 days a week. Major body parts each day. I aim to work them hard and i usually feel it in the morning of the next day. Hopefully eating like this will finally make some changes in my body as i'm still not really satisfied with how i've changed.

 

[user43770]

Dude...the protein is fine. As for your diet, it seems that you already know what you need to do.

If you eat like a girl, you're gonna look like a girl.

 

[Quiksilver]

However, because gains have slowed (Almost stopped) I've gone nuts. I'm going to be taking in around 180-200g (x2 protein shakes, x2 chicken breast, x1 steak, x? eggs) of protein a day (I weigh 70-72kg) and eating 4 servings of veges/5 of fruit over a period of 5 meals with a serving of white rice there somewhere, almost every day. Not too sure how much this is calorie wise but i'm going to eat this as clean as possible.

Protein/Fats (Never changes day to day)

2xshakes = 50 protein
2xchicken = 80g protein
1xsteak = 50g protein, 30g fats
12xeggs = 70g protein, 60g fats
2xtbsp of olive oil = 40g fats
2xtbsp of heavy cream = 40g fats
15xfish oil caps = 15g fats

Carbs (Take on training days only, around your workout only)

Pre-workout - take in 60g carbs
Post-workout - take in 60g carbs

Off-days/Weekend

250g protein, 185g fats

2,665 calories

Training Days

250g protein, 185g fats, 120g carbs

3,145 calories
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That look easy enough to follow? How/When you eat that food is up to you.

Depending on your metabolism, you could even eat the same amount on off-days as well as training days. Keep your carbs around your workout, and avoid white rice. Go with brown rice, fruit, potatoes, sweet potatoes, yams, oats.
Eat the more calorie-dense foods in the morning, here's an example of what to base each meal around:
------
<Insert low intensity cardio session here>

meal 1 = steak + 6 eggs

meal 2 = shake(whey + 4 raw eggs + 1 tbsp cream + 1 tbsp olive oil)

meal 3 = chicken + veggies + optional carbs

<Insert workout here>

meal 4 = shake(whey + 4 raw eggs + 1tbsp cream) + optional carbs

meal 5 = chicken + veggies

before bed = tbsp olive oil + 15 fish oil caps
-------

Ultimately we all know what we have to do... The hard part is doing it

 

[int3l]

holy fudge, i knew i liked you for a reason quicksilver. That is an epic post. BTW what do you mean by 'never changes day to day'? Also are all those fats really that necessary? I don't avoid fats, just never figured I'd have to actively pursue them.

One other thing... all those calories, with summer coming shouldn't i be looking to cut down while keeping intake the same? I'm only 172cm tall and i really don't want to hit 75kg+ unless i know it's all muscle at 8-10% bodyfat. The Gold Coast summer is approaching and all. (Ah~ good times.)

 

[AmpleReason]

I use ON 100% Whey Double Rich Chocolate.

My training day shake is

• 2 x scoop of ON powder
• 2 x Heaped teaspoon of smooth peanut butter
• 1 x cup of porridge oats
• 300ml of semi skimmed milk

All blended together, tastes lovely.

I've been eating about 4000 - 4800 calories on training days, eating 5 times. Putting on around 3kg a week.

 

[int3l]

i just came back from the gym and i'm so depressed. i weight 76KG!! WHAT THE FCK!!!!!! i see no real difference in muscle mass either and i've been eating so FCKING clean. fck it i don't care anymore. I'm limiting myself to protein, fruit and vege's + water. Nothing else will enter my stomach. + i'm going to increase cardio amount, AGAIN.

on a side note, i've been doing 1 muscle group workouts per day for 4-5 days a week. Honestly i don't know if this is working for me. I'll continue this for about a month cause i haven't been eating nearly enough protein the past few months (So maybe the NO difference in weight i can lift can be attributed to that) then see if there is a difference. If there isn't i seriously need something cause... the newbie guide while good is too easy and doesn't leave me feeling it and i don't know if a fullbody workout is what i want.

 

[Quiksilver]

I suppose there's a little conflict on your goals int3l?

If I read correct you're 155'ish.. It depends on your goals man. And only you can find out exactly what your baseline calorie needs are.

For instance, the diet I posted up would be a nice slow and steady gaining diet for me, I'd have to work a little harder to control bodyfat but I'd put muscle on pretty easy. On the other hand, for a guy like I-tallionStallion, he'd waste away and shrivel up into a raisin if he ate that little

It's really just a template, but it's the proper way to eat for a lifter, hands down.

The thing no one can really help you with, is the quantity you need to eat. Try something like that for a few weeks, and monitor your waistline/definition. If the calories are a little over the top, trim off 250 calories from the daily intake and continue. Little things you can cut out without losing any nutrients are things like the heavy cream, the carbs, and you can rinse the meat if you'd like to drop some calories from fats. Even change the way you cook your meat/chicken can drop some calories.

First thing's first, get into the trenches with your tupperware and your shaker bottles for a few weeks, then assess whether you should raise/lower calorie intake according to your goals.

For the record, last year I did the whole "diet down for summer" thing, and found my six pack. My numbers in the gym started to stagnate though, and I said fvck it to the abs and started to eat more. Needless to say, my numbers flew up. Really, as long as you aren't approaching obese, I'd forget about the abs and focus on packing on another 10-20lbs of muscle at your weight while keeping the bodyfat in check. Next summer you'll be truly impressive and you won't have wasted the next 3-4 months making no gains.

cheers dude

p.s. in response to your 76kgs weigh-in, don't worry about it day to day. Right now I'm roughly 85kgs and I can fluctuate 4kgs over the course of a day or two, so its best to ignore the scale except for the occasional look.

 

[int3l]

true, maybe i should just fck the abs over this summer... also, my numbers have already stagnated for 3-4months. I'm going to attribute this to the paltry 40-50g of protein i got per day instead of the usual 200g+ that i SHOULD have been eating. Now that eating should be under control we'll see where things take me.

Also, honestly i really don't want to go above 75kg. At my height 75kg seems to be a good weight figure with 8-10% body-fat. However, since i'm not at this point yet i'm just going to eat more and work out more and see where things take me.

I just really want an effective program. The 5x5 program in the 'where to start' guide is honestly too easy now. Hopefully with the proper nutritional intake the 1 part per day will give me SOLID gains. I'm going to start taking photo's again as well.

Anyway, thanks for the help and if you know of any really good workout routines i'd love to see it.

 

[EFFORT]

true, maybe i should just fck the abs over this summer... also, my numbers have already stagnated for 3-4months. I'm going to attribute this to the paltry 40-50g of protein i got per day instead of the usual 200g+ that i SHOULD have been eating. Now that eating should be under control we'll see where things take me.

Also, honestly i really don't want to go above 75kg. At my height 75kg seems to be a good weight figure with 8-10% body-fat. However, since i'm not at this point yet i'm just going to eat more and work out more and see where things take me.

I just really want an effective program. The 5x5 program in the 'where to start' guide is honestly too easy now. Hopefully with the proper nutritional intake the 1 part per day will give me SOLID gains. I'm going to start taking photo's again as well.

Anyway, thanks for the help and if you know of any really good workout routines i'd love to see it.

Your free to switch up your routine, but to be honest it doesn't look like you've gone through the program correctly, based on some of the comments you've made. And it can never be too easy because it all depends on how much weight your using. Would 3x5 Squats with 500lbs be too easy?

The whole point is to stick it through for the time period listed and develop the necessary habits during that time frame for even more success later.(diet (learning about how much you need to eat, no missing meals), learning lifts and technique, getting enough sleep and most importantly staying consistent and actually sticking to something) If you can't do those things you won't see success on any routine.

 

[int3l]

Yeah effort, you're right... I've just realized I've pretty much wasted 2 years of working out. Fair enough i've changed, lost weight, toned up here and there but i'm no-where i thought i'd be after this long a period of working out. Either i was disillusioned from the start or eating properly makes a huge difference. (I don't mean cutting out junk etc, i mean actually eating a crapload of protein)

Only problem with the 5x5 is that it leaves me wanting more. It feels too short, and at the end of it even if i go nuts and lift huge weights for 5x5 an hour later it'll feel like i could go another round- even though I'd literally feel like i killed myself when i actually did the weights.

Argh, who knows though, i'll be eating all the protein i was supposed to eat now, hopefully i'll start getting some real results. I've also been looking at Chad Waterbury's hypertrophy program that i had saved on my computer, looks good enough.

Argh~ big chest, shoulders, back, legs. Why are they so hard to get...haha

 

[EFFORT]

Yeah effort, you're right... I've just realized I've pretty much wasted 2 years of working out. Fair enough i've changed, lost weight, toned up here and there but i'm no-where i thought i'd be after this long a period of working out.

it wasn't all wasted, like you said you did get some results and you also did good things for your health

Either i was disillusioned from the start or eating properly makes a huge difference. (I don't mean cutting out junk etc, i mean actually eating a crapload of protein)

eat properly is really really really important, basically if you can't do that you won't see much change

Only problem with the 5x5

rip is 3x5

is that it leaves me wanting more. It feels too short, and at the end of it even if i go nuts and lift huge weights for 5x5 an hour later it'll feel like i could go another round- even though I'd literally feel like i killed myself when i actually did the weights.

that's all psychological and arbitrary to getting results

Argh, who knows though, i'll be eating all the protein i was supposed to eat now, hopefully i'll start getting some real results.

you will assuming you stay consistent and don't miss meals and make necessary changes as there needed

I've also been looking at Chad Waterbury's hypertrophy program that i had saved on my computer, looks good enough.

Its not a magic pill, and at 155lbs you need to focus on getting stronger on basic lifts and eating a lot of food

Argh~ big chest, shoulders, back, legs. Why are they so hard to get...haha

because people don't know how to eat a lot of food and stick to the basics

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