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  1. #1
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    Diet Critiques from Helios Nutrition

    Hey Gang. So we here at Helios want all of you to meet your fitness and nutrition goals. We are aware that not all of you can afford to pay for our services right off the bat, but we would like to help you out anyways!

    In this thread you guys can post up your diets, goals, stats, etc and Spongy or Manny will give you honest feedback and suggestions. Keep in mind this is NOT the same as becoming a client. We are just here to give you some suggestions and feedback, nothing more. We will point you in the right direction, but beyond that is reserved for clients alone.

    Please use the following format:

    Age
    Weight (lbs preferred)
    Height (inches preferred)
    BF% or approx BF% (important!)

    Goal

    Days you train and muscle groups

    Diet

    Cycle

    so for example, it would look like this...

    Age: 27
    Weight: 245.4
    Height: 70"
    BF%: 16.72%

    Goal: Cut, 210lbs 10%

    Monday - Chest, Cardio
    Tuesday - Back
    Wednesday - Off, Cardio
    Thursday - Legs
    Friday - Shoulders, Cardio
    Saturday - Arms
    Sunday - Off

    Diet:

    Meal 1
    14 Egg Whites
    1/2 Cup Blueberries
    1/2 Cup Oatmeal (dry)

    Pre-Workout
    10g BCAA
    10g Glutamin
    5g Creatine
    30g Waxy Maize
    30g Whey Isolate

    Intra-Workout
    30g Dextrose
    10g BCAA

    Post-Workout
    45g Whey Isolate
    60g Waxy Maize

    Meal 2 (3 hours post workout)
    7 oz Lean Beef
    24 Almonds

    Meal 3
    7 oz Chicken Breast
    1 cup cooked rice
    1 cup steamed veggies

    Meal 4
    8 oz Turkey Breast
    6 oz Sweet Potato
    1 massive salad, no dressing

    Meal 5
    7 oz Sirloin
    4 tbsp Olive Oil
    1 massive salad

    Meal 6
    17.5 oz Fat Free Plain Greek Yogurt

    Cycle: 1g Primo, 700mg Test Prop, 10IU daily HGH, 10IU Insulin Pre workout, 10IU Insulin Post Workout (humalog)

  2. #2
    Elite 63Vette's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Age - 55
    Weight 190 lbs
    Height 70"
    BF% or approx BF% 10%

    Goal 205 lbs 6 % bf

    Days you train and muscle groups

    Day One: Back and Chest 10x10 GVT
    Day Two: Legs and Abs 10x10 GVT
    Day Three: Off
    Day Four: Shoulders and arms
    Day Five: Off
    Repeat

    Diet:
    Meal 1 :Pre – Workout
    100 grams liquid egg whites and 1 scoop protein powder
    40g oatmeal and a banana blended in

    Meal 2 : Post work out
    45grams protein from whey protein powder
    10 oz 100% juice , grape juice, pineapple ect.

    Meal 3:
    5.5 oz of meat or fish ( chicken, beef, roast pork, tuna, salmon ect..)
    3oz. of baked potato, brown rice, sweet potato , yams, (pick one)
    6 oz. oranges, 16g ( weighed) olive oil over rice or 1oz of nuts 14g fat

    Meal 4:
    4.5 oz of meat like meal 3
    100g green veggies mix with meat and add oz olive oil
    1 greek yogurt
    3 oz yam or white potato



    Meal 5:
    5.5 oz Meat ( chicken , turkey, fish, beef)
    100 grams green veggies
    16 gram olive oil over top
    9 oz 100% juice ( grape , cranberry, pineapple) look on the label you want a juice that has 30g carbs or more per 8 oz

    Meal 6: pre-bed meal
    30g whey protein powder + 100g liquid eggwhites
    1oz. natural peanut butter Or add 16g of olive oil



    Cycle (40mg ed dbol, 50mg ed Proviron, 150 test/100mast/100tren 5x week, HGH 5iu Rips ed)
    Hung like Einstein and Smart as a Mule.

  3. #3
    Senior Moderator Spongy's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Somehow I missed this post, sorry about that!

    The biggest issue I see is with meals 3, 4, and 5. You are consuming carbs fat and protein in one meal and that's not a good thing. A good rule of thumb is either Protein + carb or protein + fat. What happens when you consume a fat and carb together is you get a natural insulin spike that shuttles both the fat and the protein. It's the exact same reason why you don't consume fats after you pin slin until the slin clears your system. Remember, ALL carbohydrates, regardless of type, break down to sucrose in the body. The different is the time that it takes to complete that breakdown.

    Also, you are consuming fruit juice in meal 5... While this is OK (not preferable) post workout, it should be avoided at any other times. Truthfully, the only time fruit should be consumed is during the first meal when the metabolism is primed for a meal.

    The problem with fructose is it creates an unwanted insulin spike during the day when you consume a meal, but not a big enough one after a workout to be very effective. I would choose Dextrose, Maltodextrin, or Waxy Maize.

    The biggest thing to take from this is to keep carbs and fats separated at your meals.
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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

    #mUGga

  4. #4
    Elite 63Vette's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Outstanding brother! I really appreciate the advice. I will separate the fats and carbs and make the nuts a snack between meals.

    I am a diabetic and so some of the insulin spikes seem to actually help me out. Is that unusual? Also, since I run GH and I am currently shooting 5iu post workouts I am drinking the juice about 45 minutes later to try to increase my insulin naturally rather than do the very risky insulin injections that some do. Am I off in bro-science land on that one? lol

    Regardless, I cannot say enough about the value of having a diet pinned down. I have been around for many years and thought I knew most of what I needed to know but I learned I was/am wrong! My best advice to these young guys is if you are remotely serious about training, get involved with a nutritionist YESTERDAY!

    Much Respect,
    Vette
    Hung like Einstein and Smart as a Mule.

  5. #5
    Senior Moderator Spongy's Avatar
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    Re: Diet Critiques from Helios Nutrition

    I did not realize you were a diabetic. In that case your plan that you just posted (quoted below) sounds excellent!

    Originally Posted by 63Vette View Post
    Outstanding brother! I really appreciate the advice. I will separate the fats and carbs and make the nuts a snack between meals.

    I am a diabetic and so some of the insulin spikes seem to actually help me out. Is that unusual? Also, since I run GH and I am currently shooting 5iu post workouts I am drinking the juice about 45 minutes later to try to increase my insulin naturally rather than do the very risky insulin injections that some do. Am I off in bro-science land on that one? lol

    Regardless, I cannot say enough about the value of having a diet pinned down. I have been around for many years and thought I knew most of what I needed to know but I learned I was/am wrong! My best advice to these young guys is if you are remotely serious about training, get involved with a nutritionist YESTERDAY!

    Much Respect,
    Vette
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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

    #mUGga

  6. #6
    Elite 63Vette's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Thank you brother. I will split the fats and carbs. Easy fix for me.... I will eat the nuts between meals and back off the extra virgin olive oil.

    I can't thank you enough Spongy. Anyone not taking advantage of this is really doing themselves a disservice!

    Much Respect,
    Vette
    Hung like Einstein and Smart as a Mule.

  7. #7
    Senior Member Four1Thr33's Avatar
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    Re: Diet Critiques from Helios Nutrition

    I'm going to do this soon. But my diet is written in PDF so it will take me a hot min
    Wolves don't loose sleepover opinions of sheep

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    Re: Diet Critiques from Helios Nutrition

    Age: 22
    Weight: 163 lbs
    Height: 5'6'
    10-12%

    Goal: 180 lbs at same BF %

    Days you train and muscle groups
    Monday: Chest, bis
    Tuesday: Legs
    Wednesday: Off
    Thursday: Back, Tris
    Friday: Shoulders
    Saturday: Off
    Sunday: Off

    Diet:

    Meal 1: 4 eggs, 2 slices bacon.

    Meal 2: Protein shake made of 24g whey, 2 eggs, and 8 oz. milk.

    Meal 3: 6 oz. chicken breast, 1/2 cup rice, 1/2 cup greens.

    Meal 4: Same as meal 2.

    Meal 5: 4 oz. fish, 1/2 cup rice, 1/2 cup greens.

    Meal 6: 2 slices of bread, covered with peanut butter and honey, 8 oz. milk.

    Meal 7: 24g Casein protein shake.

    Cycle: Testosterone Enanthate 12 wks.( 7 wks in so far).

  9. #9
    Elite transcend2007's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Great thread....learning a lot! Thanks Helios and Spongy. I suppose I should get my diet to you. I purchased your program nearly a year ago and did not follow-up...
    HRT for life!

  10. #10
    Senior Moderator Spongy's Avatar
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    Re: Diet Critiques from Helios Nutrition

    get on it! lol

    Originally Posted by transcend2007 View Post
    Great thread....learning a lot! Thanks Helios and Spongy. I suppose I should get my diet to you. I purchased your program nearly a year ago and did not follow-up...
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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

    #mUGga

  11. #11
    Senior Moderator Spongy's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Originally Posted by syph View Post
    Age: 22
    Weight: 163 lbs
    Height: 5'6'
    10-12%

    Goal: 180 lbs at same BF %

    Days you train and muscle groups
    Monday: Chest, bis
    Tuesday: Legs
    Wednesday: Off
    Thursday: Back, Tris
    Friday: Shoulders
    Saturday: Off
    Sunday: Off

    Diet:

    Meal 1: 4 eggs, 2 slices bacon.

    Meal 2: Protein shake made of 24g whey, 2 eggs, and 8 oz. milk.

    Meal 3: 6 oz. chicken breast, 1/2 cup rice, 1/2 cup greens.

    Meal 4: Same as meal 2.

    Meal 5: 4 oz. fish, 1/2 cup rice, 1/2 cup greens.

    Meal 6: 2 slices of bread, covered with peanut butter and honey, 8 oz. milk.

    Meal 7: 24g Casein protein shake.

    Cycle: Testosterone Enanthate 12 wks.( 7 wks in so far).
    Well sir, I would say your calories are quite low. In order to get to the weight you want to be at, you will have to put on some fat. Your BF will go up but our goal is going to be to minimize the fat gain. I would highly suggest carb cycling which you and I can discuss in more detail should you be interested, but based on the diet you gave me I will give you these suggestions... Keep in mind I have no idea when you work out so that could change this diet drastically in order to minimize fat intake post workout and manipulate insulin and it's ability to shuttle nutrients better.

    Meal 1: 4 eggs, 4 egg whites, drop the bacon, add ezekiel bread (2 slices)
    Meal 2: 12 oz egg whites, drop the milk, drop the whey protein, add 2 more slices of ezekiel bread
    Meal 3: 8 oz chicken breast, 1 cup rice, 1 cup veggies
    Meal 4: 6 oz Lean beef (93/7), 24 almonds
    Meal 5: 6 oz fish, 1 cup rice, 1 cup veggies
    Meal 6: No, bad.
    Meal 7: 17.5 oz fat free plain greek yogurt

    Cardio 4 times per week, 30 min LISS.

    Keep your rep range 10-15 for 4 weeks, 1 min rest between sets, 2 min between exercises ('cept legs, legs can be 2 min between reps, 4 min between exercises)

    On the 5th week switch it up to a 4-8 rep range for 4 weeks

    The 9th week you should deload and cut your carb intake by 30-40% until the last day of deload

    Repeat.
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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

    #mUGga

  12. #12
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    Re: Diet Critiques from Helios Nutrition

    This is great. Thank you for the awesome help.


    Keep in mind I have no idea when you work out so that could change this diet drastically in order to minimize fat intake post workout and manipulate insulin and it's ability to shuttle nutrients better.
    I wasnt aware the pre and post workout meals were so important. I wouldve added my workout time in the initial post. What would you suggest when my workout falls between meals 1 and 2?

  13. #13
    Senior Moderator Spongy's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Meal 1 add a third slice of ezekiel. Meal two becomes 45-60g protein isolate and 1 whole WHITE bagel or 60g dextrose or maltodextrine or waxy maize
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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

    #mUGga

  14. #14
    Elite transcend2007's Avatar
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    Re: Diet Critiques from Helios Nutrition

    Age: 47
    Weight: 204
    Height 70 (5'10")
    BF% or approx BF%: 18%

    Goal: Less BF more muscle

    Days you train and muscle groups
    4 different workouts

    Monday: Legs
    Tuesday: Chest & bi's
    Wednesday: Back & tri's
    Thursday: Shoulders
    Friday: Legs
    Saturday: 1 hour cardio

    Next Monday would start with Chest & bi's.

    Diet

    Pre-work out

    NOXlode: 2 scoops
    Sytha 6 Protein: 1 scoop

    Post-work out

    Oatmeal: 1 cup
    Sytha 6 Protein: 1 scoop
    Coffee: 1 cup Javita weight loss coffee

    Lunch

    6 to 8 oz Chicken breast
    1 cup veggies
    Coffee: 1 cup Javita weight loss coffee

    Between lunch and dinner snack

    Sytha 6 Protein: 1 scoop + 1 "healthy" tb of peanut butter

    Dinner

    1 to cups salad (never iceburg) 2 tb of rice viniger dressing
    6 to 8 oz of salmon
    1 cup veggies

    After dinner 1 cup hot tea no sweetiner

    After dinner snack

    Sytha 6 Protein: 1 scoop + 1 "healthy" tb of peanut butter


    Cycle to start this upcoming week

    Weekly Regimin M-W-F injections
    Test cyp & prop: 400mg
    NPP: 300mg
    Mast P: 300mg
    HGH: 4iu's Rips (daily 7 days per week)
    HRT for life!

  15. #15
    Senior Moderator Spongy's Avatar
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    The following diet is for a moderate recomp with an emphasis on fat loss, but you should be able to gain muscle as well. For those of your wondering why this diet is more extensive that the others I've posted it is because Transcend is a client but allowed my to post this up publicly.

    Unless specified, all meat and carb portions are measured cooked

    Totals

    2639 calories, 200g Carbohydrates, 282g Protein, 79g Fat

    Pre Workout Meal
    1 cup egg whites
    cup oatmeal (measured uncooked)
    cup blueberries, strawberries, blackberries, or raspberries
    Preworkout supplementation

    Post Workout Meal
    45g protein isolate
    1 whole bagel (white)
    Keep the coffee if you would like

    Meal 3
    6.5 oz chicken breast, turkey breast, lean white fish
    1 cup rice, 1.5 cups pasta, 3 slices Ezekiel bread, or 6 oz sweet potato
    1 cup raw veggies or 2 cups steamed veggies

    Snack 4
    5 oz chicken breast, turkey breast, lean white fish
    1 cup rice, 1.5 cup pasta, 3 slices Ezekiel bread, or 6 oz sweet potato

    Meal 5
    6.5 oz ground sirloin, 93/7 ground beef, 93/7 ground turkey, sirloin steak, or salmon
    24 almonds, avocado, 4 tsp olive oil, or 8 tbsp guacamole

    Meal 6
    15 oz fat free greek yogurt

    We will start with this and as Transcend gets used to this diet and begins to stall I will switch him over to a carb cycling diet that will correspond to his current lifting schedule.
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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

    #mUGga

  16. #16
    Traptheend AndroSport's Avatar
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    Penny for your thoughts?

  17. #17
    Elite transcend2007's Avatar
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    Howdy Spongy,

    Thank you! What happened to my peanut butter (ok I know what happened its gone bye-bye).

    Looks like a bit more work for Mrs Tran, but she's up for it. I'll be starting Monday and keep you posted.


    Originally Posted by Spongy View Post
    The following diet is for a moderate recomp with an emphasis on fat loss, but you should be able to gain muscle as well. For those of your wondering why this diet is more extensive that the others I've posted it is because Transcend is a client but allowed my to post this up publicly.

    Unless specified, all meat and carb portions are measured cooked

    Totals

    2639 calories, 200g Carbohydrates, 282g Protein, 79g Fat

    Pre Workout Meal
    1 cup egg whites
    cup oatmeal (measured uncooked)
    cup blueberries, strawberries, blackberries, or raspberries
    Preworkout supplementation

    Post Workout Meal
    45g protein isolate
    1 whole bagel (white)
    Keep the coffee if you would like

    Meal 3
    6.5 oz chicken breast, turkey breast, lean white fish
    1 cup rice, 1.5 cups pasta, 3 slices Ezekiel bread, or 6 oz sweet potato
    1 cup raw veggies or 2 cups steamed veggies

    Snack 4
    5 oz chicken breast, turkey breast, lean white fish
    1 cup rice, 1.5 cup pasta, 3 slices Ezekiel bread, or 6 oz sweet potato

    Meal 5
    6.5 oz ground sirloin, 93/7 ground beef, 93/7 ground turkey, sirloin steak, or salmon
    24 almonds, avocado, 4 tsp olive oil, or 8 tbsp guacamole

    Meal 6
    15 oz fat free greek yogurt

    We will start with this and as Transcend gets used to this diet and begins to stall I will switch him over to a carb cycling diet that will correspond to his current lifting schedule.
    HRT for life!

  18. #18
    Elite jyoung8j's Avatar
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    Hey spongy and Helios. . My diet for cuttiing as of now..
    Height 5'4"
    Weight 190
    Bf 16%
    Goal drop bf to 10% before nov 1
    Training sat back
    Sun chest
    Mon arms
    Tues legs
    Wed shoulders
    Thur fri rest
    All reps and sets are 4x10
    Meal 1
    5 eggs whites 1 whole egg slice of whole wheat toast 1tbs natural pb
    Meal 2
    6oz chicken breast and 1 cup of broccoli
    Meal 3
    6oz chicken breast and 1 cup of broccoli
    Meal 4
    6oz chicken breast and 1 cup broc and oikos greek yogurt
    Meal 5
    6oz chicken breast sweet potato
    Pow 1 scoop of on whey isolate
    Meal 6
    6oz chicken breast and 1/2 cup low fat cottage cheese
    This is wht I try to stick to for last mth.. very blah and boring.. I do cardio 25min after working out. 15min on treadmill at incline 10min on stairmaster.. thx j

  19. #19
    Elite jyoung8j's Avatar
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    Wht u think?? Anyone out there lol

  20. #20
    Senior Moderator Spongy's Avatar
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    I should have some feedback for you tomorrow
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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

    #mUGga

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