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  1. #1
    Senior Moderator Spongy's Avatar
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    Diet Critiques by Helios Nutrition

    So I've decided to start a thread for members to post up their diets for a quick qritique by Helios Nutrition. Please understand I am doing this free of charge so any feedback will be limited to a brief critique as opposed to an all out nutrition plan.

    I will do my best to respond to all requests, but again, I am doing this free of charge so please be patient.

    Please provide the following information if you would like a critique:

    Birth gender (if you are transitioning please include medications prescribed)
    Goal
    Height in inches
    Weight in pounds
    Approximate bodyfat%
    Training split (muscle groups worked each day is all I need)
    Current cycle or TRT dose (if applicable)
    Current diet (detailed)

    I have a few rules:

    First (and most important): This is absolutely, 100% judgement free. My client base ranges from top-tier athletes to 600lb individuals fighting for their lives. Keep this thread positive and encouraging. We are all at different stages of our fitness journey.

    Second: If you expect me to take the time to respond, I expect you to take the time to be an active member.

    Third: Leave your opinions at the door. I am going to critique diets based on my experiences and my training. You may not like what I have to say or what I suggest, but it will be honest and beneficial.

    Fourth: A continuation from above... Please refrain from posting your own critiques of other member's diets, goals, or cycles. This is not a thread for debating various dieting methods or telling another member what you think of their cycle or goals.

    Fifth: See the second rule.

    Alright ladies and gents, let's #mUGga!
    In need of dieting help? Email me at [email protected]

    Asking pillar how much orals to take is like asking Charlie Sheen how many hookers you should ****. - Jin

    #mUGga

  2. The Following 11 Users Say Thank You to Spongy For This Useful Post:

    automatondan (01-01-2019),Beezy (01-02-2019),BRICKS (01-01-2019),DF (01-02-2019),Elivo (01-01-2019),jennerrator (01-01-2019),Jin (01-01-2019),Metalhead1 (01-01-2019),MonkeyBusiness (01-01-2019),November Ajax (01-01-2019),ToolSteel (01-01-2019)

  3. #2
    Elite ToolSteel's Avatar
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    Deal.

    Being a chunky powerlifter, my diet is not set in stone. But it's fairly consistent. I used one of my common days as an example.

    Birth gender
    Male

    Goal
    Gain as much lean mass as possible by late February and obviously be strong as fukk. Started at 240 early November, currently 250-255 in the morning depending on the day. End goal weight just under 260. Will water cut to 242.

    Height in inches
    71"

    Weight in pounds
    250-255

    Approximate bodyfat%
    15-20? fatter than Hurt, leaner than POB

    Training split (muscle groups worked each day is all I need)
    Max effort lower
    Dynamic effort upper
    Dynamic effort lower
    Max effort upper
    All lower days have opposing movements as do upper. Often supersets after the main lifts are done on upper day. push/pull, bi/tri/delt.

    Current cycle or TRT dose (if applicable)
    1.5g test e
    adding 50 drol in 2 weeks

    Current diet (detailed)
    Here's a direct example from last week; it's usually fairly similar to this M-F. Weekends I struggle to stay over 3kcal due to schedule. Veggie rotates between corn, green beans, peas. Meat rotates between chicken breast, diced pork chops, and beef. But usually chicken. It's cheap. Also once every other week or so I go light on lunch and kill a Digorno for dinner.


    Breakfast: 190cal
    Lenny&Larry cookie
    Black coffee

    Lunch (made in one huge batch and eaten between noon-5): 3,629cal
    3 dry cups canilla rice
    6 whole eggs
    24oz chicken breast
    2 cans whole kernel corn

    Dinner: 500cal
    1 scoop random protein powder
    2 cups Fairlife whole milk

    Total:
    4320 cal
    595c/72f/299p


    Since there's water on the way from adding drol, I likely need to pull back under 4k and recomp from here so the water cut doesn't kill me.
    You can't inject wisdom

  4. #3
    Elite automatondan's Avatar
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    Pretty cool of you to do this Spongy. Id be more than happy to get your input.

    Birth Gender
    Male

    Goal
    Slowly put on as much quality mass as possible, while gradually reducing my bf along the way. I guess you could say somewhere between a moderate perma-bulk, and a recomp... It would change based on the season. I tend to cut a little for summertime. I like to look good naked. Id love to eventually be 210-215 and 10% bf. (ultimate goal would to maybe do a show after I qualify for Masters, and also a PL meet).

    Height in Inches
    71.5"

    Weight in pounds
    206-210 lbs depending on the day. This past summer I cut down to 185.

    Approx. bodyfat%
    15%

    Training Split
    I try to alternate weeks between heavy and high volume. (however, I have been mostly out of the gym for the past 3-4 months due to injuries, just got back in a few weeks ago)
    Monday - Deadlifts, assistance work
    Wednesday - Bench, assistance work
    Friday - Squat, assistance work
    LISS 3-4 days a week (although I dont always reach my goal)

    Current Cycle
    600 test
    200 deca
    (summer will be 2nd blast with test and mast, maybe a little tren low dose)

    Current Diet
    My diet keeps evolving, but currently, I run 2 different preset diets depending on whether its a lifting day or not.

    Lifting Days:
    3550 cals 472c 77f 275p

    Carb/amminos post workout drink:
    330 cals 75c .6gf 1.3p
    40g dextrose
    40g fructose
    5g L-glutamine
    5g L-leucine
    .5 tsp Himalayan sea salt

    First Meal:
    1335 cals 178c, 33f, 97p
    5oz extra lean ground beef
    7oz Barilla Protein Pasta
    1 cup organic bone broth
    1 tsp butter
    20oz 1% milk
    4oz not-from-concentrate OJ

    Second Meal:
    1335 cals 178c 33f 97p
    5oz extra lean ground beef
    7oz Barilla Protein Pasta
    1 cup organic bone broth
    1 tsp butter
    20oz 1% milk
    4oz not-from-concentrate OJ

    Third Meal (shake before bed):
    550 cals 41c 10.5f 77p
    35g whey
    20oz 1% milk

    Non-Lifting Days: (sometimes I reduce the carbs here depending on activity level for that day)
    2800 cals 320c 50f 270p

    First Meal:
    985 cals 134c 16f 75p
    5oz extra lean ground beef
    1.5c basmatti
    1c organic chicken broth
    20oz 1% milk
    4oz not-from-concentrate OJ

    Second Meal:
    985 cals 134c 16f 75p
    5oz extra lean ground beef
    1.5c basmatti
    1c organic chicken broth
    20oz 1% milk
    4oz not-from-concentrate OJ

    Third Meal:
    (will fluctuate, depending on day/need between meal above, or protein shake)
    550 cals 41c 11f 77p
    35g whey
    20oz 1% milk

    Forth Meal (before bed):
    270 cals 12c 8f 42p
    12oz low fat daisy cottage cheese

    Thanks for your feedback brother!

    EDIT: I should say, this is what I aim for and hit 75% of the time, but some days I have meetings at restaurants, so that messes things up a little.
    Last edited by automatondan; 01-01-2019 at 11:32 PM.
    "We are the white knights of the darker side of athletics." -HollyWoodCole

  5. #4
    Elite Metalhead1's Avatar
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    [UBirth gender
    Male

    Goal
    Strength and size. And to place well in a pl meet at 242 in the future

    Height in inches
    74

    Weight in pounds
    255

    Approximate bodyfat%
    15-20

    Training split (muscle groups worked each day is all I need)
    Sheiko Advanced Medium Load Prep
    Sunday - Bench and Squat
    Tuesday - Deads and Bench
    Thursday - Bench and Squat
    Saturday - Deads and Bench
    Repeat on Monday



    Current cycle or TRT dose (if applicable)
    1g Test
    600mg NPP
    300mg Deca

    Current diet (detailed)
    Breakfast
    3 pancakes with syrup
    8oz sirloin meat

    2nd
    8oz sirloin meat
    3 burrito wraps
    Olice oil mayo

    Lunch same as 2nd

    Intra workout
    32oz gatorade

    Post 50g protein

    90 minutes after workout
    8oz sirloin and 3 wraps

    Dinner usually the same
    8oz sirloin ad 3 wraps



    Thats a normal day. I swap the wraps for spaghetti. Its hard for me to stomach large quantities of rice and chicken. Thats why i have swapped to red meat, wraps. Etc
    Total 3799
    P 254
    C 346
    F 154
    [/U]

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