[Nick Biehl]

totally fine IMO – however i would not be using the Olive oil here – there would be enough fat coming from he beef and I wouldn’t want to much PWO.

The meal as a whole is slow digesting enough

Ok the beef is 96/4 lean it only has 4.5g fat per 4oz which chicken has 3.5g fat so the beef isnt super fatty

[Nick Biehl]

Check in photos taken this morning will try and upload them

New low of 120kg this week so things are still moving nicely in the current diet with set up

Will most likely finish this dieting phase and then find a coach but for now enjoying the process self coaching

Do you have any coaches or names in mind?

[Nick Biehl]

Just curious meg what does your exact diet looks like right now?

[Nick Biehl]

Marc Will you post your current diet?

Hi John

Yeah sure, current diet is below;

All food is raw uncooked

Training day nutrition

Meal 1

110g cor

100g blueberry

100g strawberry

90g Whey iso pro

10g dark choc

10g almond butter

Meal 2

110g Jasmine rice or pasta

15g low fat cheese

50g mixed veg

250g low fat steak mince

100g low fat pasta sauce

100g pineapple

Meal 3 pre meal

110g Jasmine Rice

250 chicken

100g pineapple

Intra

20g performance fuel

20g mps max

5g creatine

5g glutamine

Meal 4 post workout meal

90 whey iso pro

110g rice based cereal 100g berries

Meal 5

60g cream of rice 20g almond butter

150g strawberry

200g low fat Greek yoghurt

50g Jasmine rice

50g mixed veg

200g chicken

Rest day nutrition

Meal 1

20g almond butter

100g cream of rice

100g blueberry

100g strawberry

90g whey isolate

Meal 2

75g Jasmine rice

50g mixed veg

250g chicken

100g pineapple

Meal 3

75g Jasmine Rice

100g pineapple

50g veg

200g Salmon fillet

200g prawns

Meal 4

150g low fat sourdough bread

100g mixed veg

3 whole eggs

400g egg whites

100g pineapple

Meal 5

100g cream or rice

20g Nut butter

200g Strawberries

70g Whey isolate

200g low fat fage Greek yoghurt

[/quote]
Hey Marc is this still what your exact diet looks like? If you have changed anything what does it look like now?

[Nick Biehl]

NTD day today, and a check-in with Nick finally!

I’m sitting at 277.4 which is lighter than I thought I’d be, but I’m leaner than where I ended my last push, so it all make sense.

We’ve agreed not to touch food just now going into the start of next week’s push, however, we are pushing for more in the way of PEDs;

Test E – 750mg/week

Primo – 400mg/week

EQ – 400mg/week

GH – 4IU/day (Pre-bed)

Lantus – 15IU/day

Telmisartan – 40mg/day

Metformin – 500mg/day

Just curious what does your diet or exact meals look like right now?

[Nick Biehl]

Hey sara just curious what your exact meals look like?

[Nick Biehl]

Also Nick, you probably don’t need to be doing cardio at 100 pounds . Can you get more sleep if that comes out ?

Yeah recently I have been doing tons of cardio and steps so now I trying to reverse out! So should I remove cardio completely

[Nick Biehl]

Do you like all the food ?

Does it fit with your schedule ?

Does it fulfill the goal of increasing your body weight ?

The only thing is schedule! Only getting like 5:30 hours of sleep

So didnt know if there is other foods I can swap to make eaiser to prep like maybe meal 1?

Or maybe should I switch to 5 meals and only do the COR meal after training before bed?

[Nick Biehl]

Yes I do it every day

You reheat egg whites and eggs everyday over jasmine rice? Is it a good meal to have and taste good?

[Nick Biehl]

My current goal is to pack on lean muscle coming out of a diet and starting off season! Here is my routine daily

4:30am – Alarm
4:35am – Get up
5:00am – Leave House
– pre digestion drink – Raw Shaker
– Finish Cardio – 45:35 mins
abs/planks –
6:40am – Leave Gym
– Post cardio drink – Hosstile shaker
Get home/Shower
7:20am – Cook
7:50am – Meal 1 –
Prep food/Drinks/Bag –
8:25am – Leave for work –
9:00am – Work –
10:45am – Meal 2 –
1:00pm – walk – 20 mins
2:25pm – Meal 3 –
Walk – 10 mins –
5:00pm – Meal 4/ pre workout meal –
6:30pm – Start Training –
Intra drink – Hosstile shaker
8:30pm – Finish Training –
Meal 5/ Post workout meal –
Pack meals/shower/shots –
Meal 6 – 1:30 mins after post meal –
Bed –
11:30pm – Sleep

[Nick Biehl]

Hey Nate just curious what your exact meals look like right now? Are you doing 6 meals a day with an intra shake?

[Nick Biehl]

Hey Kuba just curious what your exact meals look like right now?

[Nick Biehl]

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?

[Nick Biehl]

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!

[Nick Biehl]

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?