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  1. #1
    Elite Hero Swole's Avatar
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    Swole's Diet (advice needed?)

    Diet (Bulk)
    Meal 1
    Eggs 4 whole eggs 24mg protein
    Chicken 8oz 40mg protein
    Fruits 5 oz 20mg carbs
    Potatoes (40mg carbs)

    Meal 2
    Lean ground beef 8oz (40mg protein)
    Eggs 2 whole eggs (12mg protein)
    Beans (10mg protein)
    Brown Rice 1 1/2 cups (60mg carbs)

    Meal 3
    Chicken 12oz
    Brown rice 1 1/2 cup

    Meal 4 (post workout)
    Steak 10-12 oz
    Potatoes (40mg carbs)
    Fruits (20mg carbs)

    Meal 5
    Chicken 12 oz
    Brown Rice 1 1/2 cup

    Meal 6
    Ground Beef 10oz (50mg protein)
    Brown rice 1 cup
    Milk 8oz
    Olive oil 1 tbps
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  2. #2
    Elite PillarofBalance's Avatar
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    Re: Swole's Diet (advice needed?)

    Whats your TDEE? How many cals is this? How many carbs, fats and proteins? We can't really adjust this for you without knowing those things. Do you know how to calculate your TDEE?
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  3. #3
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    Originally Posted by PillarofBalance View Post
    Whats your TDEE? How many cals is this? How many carbs, fats and proteins? We can't really adjust this for you without knowing those things. Do you know how to calculate your TDEE?
    Nope never heard of it
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  4. #4
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    360mg protein 360mg carbs fats mostly come from the eggs chicken steak dont know exactly. Calories id say are well over 3600.
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  5. #5
    Elite PillarofBalance's Avatar
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    Re: Swole's Diet (advice needed?)

    Total Daily Energy Expenditure. Google a formula. You have to calculate your basal metabolic rate and then factor in your activity level etc. This is how many cals you need to eat to maintain.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  6. #6
    Elite Azog's Avatar
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    Re: Swole's Diet (advice needed?)

    Originally Posted by Hero Swole View Post
    360mg protein 360mg carbs fats mostly come from the eggs chicken steak dont know exactly. Calories id say are well over 3600.
    I'd be shocked if this was not well over 5k cals. Shit, this might be closer to 6k than 5k....

  7. #7
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    Originally Posted by Azog View Post
    I'd be shocked if this was not well over 5k cals. Shit, this might be closer to 6k than 5k....
    Not too long ago i ate twice the carbs im eating now. I dont get fat but my waist its at like 37in from the bloat.

    I always feel like im under eating idk why.
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  8. #8
    Elite Azog's Avatar
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    Re: Swole's Diet (advice needed?)

    Originally Posted by Hero Swole View Post
    Not too long ago i ate twice the carbs im eating now. I dont get fat but my waist its at like 37in from the bloat.

    I always feel like im under eating idk why.
    Do you track your cals/macros in any way? How did you come up with the 360/360 totals for carbs and protein? I am very bored and quickly calculated your totals using myfitnesspal:
    pro/carb/fat
    516/417/147
    cals: 5291

    I could be off, as I don't know what %lean beef you use or what cut of steak you eat. But I calculated using 95% lean and top round. Not sure if you cook with any oil either. Anyway...you should NOT bloat enough to hit a 37" waist dude. Not if you are the 10-11%bf you say in your other thread...jus' sayin'.
    I hope that wasn't too douchy/bitchy. Just trying to help, and if that means helping you figure out your macros, I am down.

  9. #9
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    Thanks bro really apreciate it. The light went off in my apartment so ill give you more info tomorrow. And some pics so you know im lean and and bulshitting lol. Just bloated as ****.
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  10. #10
    Elite Azog's Avatar
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    Re: Swole's Diet (advice needed?)

    Originally Posted by Hero Swole View Post
    Thanks bro really apreciate it. The light went off in my apartment so ill give you more info tomorrow. And some pics so you know im lean and and bulshitting lol. Just bloated as ****.
    Hahaha damn dude something is not agreeing with you if you are that bloated. Either one or more of the foods or waaaaaaaaaay too much salt haha. Thats a lot of bloat if you are lean and still hit a 37" waist!

  11. #11
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    Re: Swole's Diet (advice needed?)

    To lose the bloat you know your going to drop some weight?

  12. #12
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    Re: Swole's Diet (advice needed?)

    I see your problem, quite having carbs with every meal you have that shits just building up and building up and the carbs are turning into fat/water with your fat ass sitting on the computer jeezing on the carpet. Replace some carbs with some real fats, mono, poly type of fats, try getting them from whole foods. Don't depend on fats from eggs and steak.

  13. #13
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    light went back on. lean is not the right word lol. im not fat its what im trying to say. im terrible at posing too.






  14. #14
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    fuarrk i look good. even when im fat. cant keep staring at my mirror ill turn to gold.

  15. #15
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    Re: Swole's Diet (advice needed?)

    He puts people to shame.

  16. #16
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    lol i was joking okayy.

  17. #17
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    nap time kitty kat

  18. #18
    Elite Hero Swole's Avatar
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    Re: Swole's Diet (advice needed?)

    I used the calculator thing. So what im going to do is add an extra meal. And macros look like this per meal.

    40% carbs 40% protein 20% fats

    Clean bulk
    Per meal
    60g carbs
    60g protein
    15g fats
    633 calories

    Total per day
    420 carbs
    420 protein
    105 fats
    4431 caloriea
    Team Losieloos

  19. #19
    Senior Moderator NbleSavage's Avatar
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    Re: Swole's Diet (advice needed?)

    You look good, Mate. Thick abs (I have the same issue) but I didn't see much bloat. What's your height and weight?

  20. #20
    Elite grizzldsealpoacher's Avatar
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    Re: Swole's Diet (advice needed?)

    I think you look good bro its pretty sweet deal to be able to eat as much as you do and stay lean! If you r unhappy with what's going on I would say you need help from a pro. Your diet is clean so its hard to say what to cut out or add in. To progress further there are tweaks that need to be made that a nutritionist can tell you best ie carb cycling etc. I did a free consult with a dietition he was telling me that just based on where I hold most of my fat that cutting down on (x) would work better then (y) for burning those last stubborn pockets of fat .

    So if your 100% clean diet and still want more then I would go w/ a pro
    Enjoy Your Ride!

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