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Im sure this topic has been brought up before, but ive been weight training and working out on and off for about 5 years, and consistently for 3. Been honestly running out of quick meals to make and would like to spice things up a little bit and get some variety in my diet. I figure we all could use a nice little compilation thread with some diet and training tips, even ping pong some ideas off each other.

Id be more than happy to help anyone out on the board, for starters just post :

1. Your goals
2. Height/weight
3. current routine

I constantly see the same people in the gym doing the same things and forever being upset that their body is not changing the way they want it. We can all keep eachother on our feet and in shape if you so choose! :thumbsup

I was gonna post a few things but lost all appetite when I saw a banner from a white guy choking on a huge black cock.

Try a can of tuna, soy sauce and cashew nuts.
Scrambled eggs, crushed fresh tomatoes and an organic spicy paste.
Tuna with huttenkaze (ricotta cheese i guess)
Quinoa with onions and red pepper

List goes on and on, I eat different stuff all the time :thumbsup

I literally just grabbed Black Hole from Controlled Labs to help me put on a little bit of weight. I'm hoping to get down about 6k calories a day with it (currently at about 4.5k.) I'm not a big guy, but I do a lot of hard training for MMA / general strength gain. I was thinking about doing a cycle of h-drol, but I figure I'll give black hole a shot first.

I'll bookmark this thread and post a review after about a week of using it.

Speaking of food, I like putting tuna on an everything bagel. It's delicious.

Hdrol is pretty good stuff so is the black hole from what ive heard. I hope you have proper PCT lined up with it tho (nolvadex and activate xtreme/lean xtreme for cortisol control). run it at 75mg for 5-6 weeks, the 50mg is a little on the low side. what the HELL do you need 6k cals a day for lol? im 5'7 182 @ 8% bf clean bulking on 3600

also hit up some taurine and keep the water and potassium intake up, you can get some serious back and calve pumps on Hdrol...might not be good to mix it up with the MMA, especially if youre doing any type of cardio/running.

What's the advantage of taurine if you're not taking clen? Something else causing you to cramp?

you get crazy cramps/pumps when your on Hdrol. Hdrol is a prohormone, and clen is a fat burner...well its really a decongestant and bronchodilator and those tend to dry you out. You should also be taking benadryl or Ketotifen to inhibit the down regulation of beta receptors if youre on clenbuterol. Keeps the fat burnin and keeps your receptors fresh!

what do you recommend for a fat fuck like me.

i used to weight 330.

im now down to 240.

ive never really worked out other than my usal 5 walks a day at 30 mins each.

No more than 400 calories per meal, 4 times a day. lift medium weight 3 times a week to go with your walks.





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Fris, first off congrats on your weight loss. 90lbs is HUGE, im sure your body thanks you for that! before i can go into more depth, what does your current diet look like?

with all due respect disregard sperbonzo, if you eat 1600 calories a day at 230lbs youll lose weight so unhealthily fast is wont even be funny, for cutting purposes if you dont want to lose weight at an unhealthy rate, i suggest the 10x bodyweight in calories. For example youd be taking in 2300 calories, at 220, 2200 cals. my Gf eats more than 1600 cals a day and shes 125 lbs, that would be murder on your body if you ate that low

im at about 400 cals per meal but only 3 times a day.

havnet had pasta, pizza, burgers, hotdogs, or any fast food really in over a year.

salads, chicken, fish are what i mainly stick too, i know its boring, but it works and i like routine.

youre eating too little, thats your problem...youre body is in starvation mode, basically storing whatever youre intaking as fat for energy. 2k at the very minimum...burgers arent bad if you get 92% lean beef, bison, etc.

i can't even believe you are suggesting taurine...

redbull for the win! it's great for your heart! especially in the 15-35 age range!!

You're right. I did not take into account his existing body weight. Perhaps 400 calories 6 times a day? I agree that if you eat too little, your metabolism will shut down, (unless you are on one of those 30 day HCG things... but obviously that cannot and should not be sustained)



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what do you mean? taurine helps with muscle cramps, its not whats bad for you in redbull...its an amino acid thats found in meat. has nothing to do with your heart function.

yea 2400-2700 is ideal for a healthy male but its really all dependent on physical activity. For example im taking in 4500 a day on a workout day and burning 6-700 during my workout, maintenence is 3200, so im eating a couple hundred over those cals to build muscle. someone who wants to lose weight needs to be in a caloric deficit, but not so low as to shut down or slow the metabolism that much.

I actually have a difficult time eating 2000 calories unless I'm eating something unhealthy sometime in the day. I know I should be eating it, but I struggle to get 2000 healthy calories.

almonds, peanut butter, cashews, have a serving or 2 a day...all healthy fats.

The thing that really bothers me in the gym is watching some trainer working with a fatty, and making them do situps and crunches. I do a facepalm.

One tip I can add is to get yourself a good blender(I have the Ninja 1100) and make your own green/fruit smoothies. I get frozen veggies like broccoli, cauliflower, spinach leaves etc -- the frozen hold nutrients better and keeps longer. Add in some mango, bananas, berries, protein powder and water. I can honestly say I didn't see major trimming of my midsection until I started drinking these.

I'm shapeless ...

and timeless.

saw yesterday trainer got 250pound girl to do abs :1orglaugh I seriously don't understand their routine...

get that ho on the treadmill. Seriously, how do these guys even get certified?

Let's hear your opinion. If that's you in the picture.
My wife works out each day. 1h treadmill, does around 6 miles in that time frame. If she's not running she's doing various workouts in the gym for 1h at least. She's eating very little but healthy. Like 1 big meal a day (lunch/dinner) that i'd say is normal for her, and various daily snacks of fruit/vegetables/yoghurt etc (at least 4 times). She's not taking any supplements and please don't recommend those. She's at around 5.5'' and 122lbs. She's not losing any weight really (which is really strange to me considering how much she works out and how little she eats), and still has small cellulite patches on thighs eventho there's not much fat in there. Her goal is to get more muscular in the leg area, as the upper frame is good. I can't tell you the calory intake as i dont know.

Any diet recommendations, or what to change? I feel she's eating way little, but on the same side it's strange to me she's not losing weight.

That is me, actually 2 years ago in that pic, i will post an updated pic if youd like. I dont wanna be "that guy" haha. Cellulite really not somethign that goes away very easily and the fact of the matter is you cant target fat loss. The places the fat goes first are often the places it leaves last. Back of legs, and abdominal (visceral fat) is amoungst the hardest to lose. Without really knowing how much food shes eating its hard to tell you what or what not to do. I dont really agree with the 6 small meals a day scheme, as i have done 1 meal in the morning and 3200 calories during bed time with great results (the warrior diet). if you can get me a little more info on the foods the eats for her lunch and dinner meals thatd be great. as far as fruits n veggies go they dont really have all that much caloric value other than the nutrients they carry.

I am doing mostly cardio but would like to start incorporating more weights.. does anyone have any suggestions? I need to loose bout 20 -25 pounds I am eating really clean lots of proteins, low carbs, no sugar.. lots of water .. working out 4-5 x week..

She needs to step up the cardio away from the basic long steady variety, and move into some HIIT. Look into the Tabata protocol -- which is basically 4 minute high intensity sessions of 20 seconds on/10 seconds off.

3 weeks after I started integrating it a couple times a week into my workouts, I noticed a speedup in fat loss.

If you want to really get serious with this, just do Tabata sprints about twice per week.

4 minutes doesn't seem like a lot, but you have to de-program the classic cardio mindset of "longer is better". HIIT is no bullshit.

If she's not losing weight, its because she's eating too much and also probably needs to tweak the types of foods she's eating.

First and foremost, its about calories in vs. calories out.

5'5"/122#'s - just set a target daily caloric intake of say 1400.
40% from carbs
40% from protein
20% from fat.
track everything, count everything.
do that for a period of time - like 4 weeks. be diligent. if she doesn't lose 3-4 pounds, look at dialing back calories a little bit more and keep dialing it in.

1 pound = 3500 calories
you need to have a 3500 calorie deficit to lose 1 pound of fat

at the end of the day, its no more complicated than that... but tracking it and dialing things in and getting results, often requires a great deal of diligence.

Even when it seems someone isn't "really eating that much" - they are still getting the calories to maintain their weight, otherwise they would be losing weight.

Diet has to be under control first or it doesn't matter what you're doing.
:2 cents:

of course

diet is 95% of the battle, anyone can run or lift up heavy things

if you really want to lose weight FAST, eat some protein every 2 hours. For instance: 1 boiled egg at 7am, 1 boiled chicken leg at 9am, 1 lean burger at 11am, etc.
drink plenty of black tea without sugar and water all throughout the day and you'll lose about 2.5lbs per day.
I know what you guys will say, that it's not sustainable, etc., but it gets rid of extra fat very fast

Can you tell me more about HIIT

Google is your friend.

yea u lose glycogen and water, its not permanent weight loss...the only thing that even will come close to 1-2lbs of weight loss per day is Clenbuterol or DNP which is SUPER strong and SUPER toxic to the body.

1) you can't possibly lose 2.5 pounds of fat a day unless you are attacking yourself with a chainsaw

2) the rapid "weight loss" you initially experience (say first 10 days or so) by doing this is primarily water as your glycogen stores are being depleted and sodium intake is decreased. water is heavy and you are dehydrating yourself.

3) of course starving yourself will cause you to lose fat quickly
:2 cents:

umm yeah but I wanted to hear about personal experience ... :helpme

Squealer you were all good up until #3! starving yourself will cause you to lose muscle quickly, keeping fat stores as your body is in survival mode. hence why you always see women in the gym workin out...all skinny fat. they burned up all their muscle and think they look good

personally, i put clen as being about the same as ephedrine. it doesn't do a whole lot unless your diet/cardio etc is all dialed in. if you're headed down that path, no reason not to do a cutting cycle. :)

youre getting some underdosed clen then my dude. Stack up some clen and ECA now your talkin! But im fortunate and was blessed with a high metabolism and i eat so clean and boring its not even funny. 24/7 lean bulk!

i was being sarcastic.

what she is suggesting is low cal/high protein diet. no matter how you slice it, you're going to lose a shitload of fat if you are starving yourself.

muscle loss, typically won't exceed 50% of total weight loss even under the harshest of circumstances.

@fris - I would suggest going to a local high school and using their bleachers... The first time just start a the top and walk/jog between the benches left to right, right to left, one row at a time. As you go from walking to a jog you can begin going up instead of down. Once you hit about 208 you can try going up the steps and down, up, down, up, down, then do the top to bottom between the steps.

100% free work out.

Once you are at 200 you can go to a community college and take the Fire Sciences P.E. class. Now you have somewhere you "have" to be... less likely to flake out. That class will put you at 190 with a lot more muscle in one semester.

i gotcha, i misread...thought u were merely saying "starving yourself" as in not eating at all not regarding that high protein kaka lol

thanks for the advices

If I don't have time to go to the gym, I go to the baseball field near my house and do Tabata sprints. I have a timer app for my phone to break down when to start and stop. Doing that at full intensity for 8 rounds will almost force you to lay down at the end.

On gym days, sometimes I'll mix HIIT eliptical into the basic cardio. It's the same thing as the sprints. You go all out for 20 seconds -- rest for 10. This goes on for 8 rounds.

You can integrate almost any exercise into the Tabata format -- burpess, jump rope, Hindu squats, pushups -- anything that gets the lungs going.

I don't have a problem with high protein diets for rapid fat loss. I do it sometimes. :) You won't really lose muscle as long as you keep carb intake low enough.

Thanks for the advice! :thumbsup