Nick Biehl
Forum Replies Created
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Hey Kuba just curious what your exact meals look like right now?
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Right so the new plans are all in – rather than list it all off in one go. I’m going to say a part each day starting with nutrition:
ALL WEIGHTS ARE MESURED BEFORE COOKING.-RAW WEIGHTS.
Awake drink 1 lemon pressed in plenty of water.
10g glutamine-5g bcaa (2-1–1)-5g EAAs-cup of organic green tea.
30min cardio
10g glutamine
Meal 1:
200ml egg whites-
1 hole egg
OR 35g isolate + extra 5g almond butter
150g cream of rice
30g honey
50g blueberries
20g almond butter
Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg barberine
Meal 2:
150g chicken raw
150g rice raw
50g fresh pineapple
100g greens
400mg ALA-400mcg chromium
Meal 3:
150g chicken raw
150g rice raw
Apple
100g greens
600mg NAC
10g olive oil
NO PRE STIMS!!
NO PRE SUPPS!!
Intra training: 15g EAAs
Post training:
30g Rice cakes
30g jam
10g EAAs
(Nothing on rest days)
After 30/45min post training meal,eat:
Meal 4:
125g cream of rice(rice on rest days)
30g honey
60-80g grapes
50g iso
400mg ALA-400mcg chromium-500mg barberine
MEAL 5:
150g salmon raw
400g sweet potato
Big mixed salad
10g macadamia or safflower oil
400mg ALA-400mcg chromium
Meal 6:
200ml egg whites-1 yolk
100g multi grain toast
Apple cedar vinegar
30g macadamia or Walnuts
2g omega 3
Looks like an awesome diet! Do you mainly eat all the same amount on rest days just no post workout snack?
Or do you lower carbs on rest days! [/quote]
Same diet everyday just no rice cakes jam. Basically the same
Always choose whole food over shakes – shakes only when you literally cannot eat anymore food
I’ve I’ve never done shakes per se, just used to blend an oats meal as was easier to get it down but don’t want to do that anymore [/quote]
Yeah gotcha by shakes I just mean the shakes around training like should I add a 6th meal and take away the CDX and whey iso shake that I have before my workout? -
Sorry for asking so many questions lol but i like your opinion and set up on things but would you say its better to add a meal 6 with whole food into my diet before adding in pre workout CDX and whey iso shakes?
Is it always better to eat whole food? I see you use to do shakes pre and post workout but right now you are mainly just eating 6 meals!
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Also when reversing out of a show would you say its more important to push carbs up with keeping protein and fats a little bit lower or what percentage of each macro do you think is good to have in the diet?
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Right so the new plans are all in – rather than list it all off in one go. I’m going to say a part each day starting with nutrition:
ALL WEIGHTS ARE MESURED BEFORE COOKING.-RAW WEIGHTS.
Awake drink 1 lemon pressed in plenty of water.
10g glutamine-5g bcaa (2-1–1)-5g EAAs-cup of organic green tea.
30min cardio
10g glutamine
Meal 1:
200ml egg whites-
1 hole egg
OR 35g isolate + extra 5g almond butter
150g cream of rice
30g honey
50g blueberries
20g almond butter
Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg barberine
Meal 2:
150g chicken raw
150g rice raw
50g fresh pineapple
100g greens
400mg ALA-400mcg chromium
Meal 3:
150g chicken raw
150g rice raw
Apple
100g greens
600mg NAC
10g olive oil
NO PRE STIMS!!
NO PRE SUPPS!!
Intra training: 15g EAAs
Post training:
30g Rice cakes
30g jam
10g EAAs
(Nothing on rest days)
After 30/45min post training meal,eat:
Meal 4:
125g cream of rice(rice on rest days)
30g honey
60-80g grapes
50g iso
400mg ALA-400mcg chromium-500mg barberine
MEAL 5:
150g salmon raw
400g sweet potato
Big mixed salad
10g macadamia or safflower oil
400mg ALA-400mcg chromium
Meal 6:
200ml egg whites-1 yolk
100g multi grain toast
Apple cedar vinegar
30g macadamia or Walnuts
2g omega 3
Looks like an awesome diet! Do you mainly eat all the same amount on rest days just no post workout snack?
Or do you lower carbs on rest days!
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Hey Joe just curious if you and Pat have set up a plan and what your diet may look like now starting this off season and rebound phase?
Yes buddy I will be posting it all up tomorrow for you guys [/quote]
Gotcha! For this next diet set up are you still a person that likes to do 5 meals and just an intra shake?
Or are you gonna go back to full push with 6 meals plus shakes before, during and after training! [/quote]
5/6 meals doesn’t make a difference if Cal’s etc are the same over the day. 5 or 6 meals is just preference. But right now I’m on 6 meals – will post here now bud.[/quote]
Sweet! Excited to see how you and Pat are setting things up for this offseason! Excited to see you make a lot of progress and get huge 💪🏻😀 -
For me I have been doing 5 meals with shakes before during and after training but now working 9-5 I have more time in the day so I was gonna do 6 meals but would have to take away the shakes as that would just put my cals to high!
So just wanted your take on if doing 6 meals plus just an intra is better than doing 5 meals with the shakes around training like how Patrick sets it up with most of his guys!
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Hey Joe just curious if you and Pat have set up a plan and what your diet may look like now starting this off season and rebound phase?
Yes buddy I will be posting it all up tomorrow for you guys [/quote]
Gotcha! For this next diet set up are you still a person that likes to do 5 meals and just an intra shake?Or are you gonna go back to full push with 6 meals plus shakes before, during and after training!
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Just curious what does your diet look like right now?
Hi Nick,
Yeah, that looks spot on, I can see the Tuor influence in that
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Also do you think its fine just doing a protein shake post workout and no CDX shake post workout 15 minutes after like Patrick normally does?[/quote]
Hi Nick,
I’ll post my updated diet with tomorrow’s blog, yeah, so long as there’s a big carb meal PWO then that’s fine. HBCD intra would be my first choice before a PWO dose of it.
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Gotcha! So I was thinking about doing 6 meals! You think its better to do 6 whole food meals with and intra rather than 5 meals with pre, intra and post workout shakes!I work a 9-5 so I have lots of time in the day to fit 6 meals but doing 6 meals plus the shakes just exceeds the amount of cals I need! So its either 6 meals with just intra or 5 meals with the shakes!
I just know Patrick normally always put the shakes immediately around training maybe for better nutrient up take!
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Nick it’s just better for my digestion the last couple years as my body is battered to fuck
Gotcha! I like doing 5 meals as well but I also do a pre intra and post workout shakes with either CDX or whey in them! Doing 5 meals allows me to have like 2:30-3 hours in between meals!
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Training day
P – 340 – 1360
F – 78 – 702
C – 560 – 2240
Kcals – 4302
Meal 1 – 60p, 100c, 28f – 47g pineapple, 47g kiwi, 47g mango (20) 1 keta, 1 normal Salmon, 1 duck egg, 100g jasmine rice
Pre – 80p, 50c – 3 isopro, 100g pineapple, 147g kiwi, 100g mango
Train – 50c – 54g PFuel
Pwo – 80p, 190c – 3 Isopro, 47g pineapple, 47g kiwi, 47g mango (20) 200g cream of rice
Meal – 60p, 100c, 20f – 47g pineapple, 47g kiwi, 47g mango (20) 220g keta (14), 1 hen egg, 100g jasmine rice
Pre bed – 60p, 70c, 30f – 47g pineapple, 47g kiwi, 47g mango (20) 1 duck egg, 1 hen egg, 210g fillet, 63g jasmine rice
Rest day
P – 306 – 1224
F – 126 – 1134
C – 410 – 1640
Kcals – 3998
Meal 1 – 58p, 82c, 26f – 2 hen eggs, 220g keta (14), 78g jasmine rice, 47g pineapple, 47g kiwi, 47g mango (20)
Meal 2 – 66p, 82c, 22f – 330g keta (22),47g pineapple, 47g kiwi, 47g mango (20) 78g jasmine rice
Meal 3 – 58p, 82c, 26f – 2 hen eggs, 220g keta (14), 78g jasmine rice, 47g pineapple, 47g kiwi, 47g mango (20)
Meal 4 – 68p, 82c, 26f – 1 fat salmon, 220g keta (14), 78g jasmine rice, 47g pineapple, 47g kiwi, 47g mango (20)
Pre bed – 56f, 82c, 26f – 47g pineapple, 47g kiwi, 47g mango (20) 2 hen eggs, 210g fillet, 78g jasmine rice
Hey Jordan! Just curious have you always done 5 meals for most of your bodybuilding journey or are you only doing 5 meals now since cals are lower in this dieting phase?
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Hey Joe just curious if you and Pat have set up a plan and what your diet may look like now starting this off season and rebound phase?
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Hey Joe I use to work with Pat and I am starting to go back to what I use to do but anyway you could see if this diet looks good to start the off season! Like does the meal set ups and food choices look good? Rest Days are same meals just less carbs and no pre intra or post shakes on rest days!
Training Day –
1 Digestive enzyme with each meal
Meal 1:
-1 hole egg
-200g egg whites
-30g whey iso
-100g COR
-1 banana
-1/8 tsp salt
Meal 2/pre workout meal –
-150g cooked chicken
-100g dry jasmine rice –
-50g veggies – Green Beans
-10g olive oil
-1/8 tsp Salt
Pre Shake (45 mins pre) – 20g whey isolate + 20g CDX + 10g glutamine + 5g creatine – 1/8 tsp salt
Intra shake: 15g EAAs – Hosstile Shaker
Post Shake – 30g whey iso + 10g glutamine
Meal 3: 30 mins after post shake
-150g cooked 96/4 ground beef
-100g dry jasmine rice
-50g Pineapple
-5g olive oil
-1/8 tsp Salt
Meal 4:
-150g cooked Chicken
-100g dry jasmine rice
-50g veggies – Asparagus
-5g olive oil
-1/8 tsp Salt
Meal 5:
-80g COR
-50g whey iso
-30g almond butter
-1/8 tsp Salt
Looks absolutely perfect to me bro![/quote]
Sweet! I took out the CDX shake post workout you think its fine just doing a whey iso shake post workout and no CDX 15 mins later like Pat normally does! -
Just curious what does your diet look like right now?
Hi Nick,
Yeah, that looks spot on, I can see the Tuor influence in that
[/quote]
Also do you think its fine just doing a protein shake post workout and no CDX shake post workout 15 minutes after like Patrick normally does? -
Just curious what does your diet look like right now?
Hi Nick,
Yeah, that looks spot on, I can see the Tuor influence in that
[/quote]
Yeah lol I still watch a lot of you older SST videos! Just curious what do your meals or diet look like right now?