DonkieKong's (it's on) Thread

Thank's a lot pyro for all the help I really appreciate it

Okay the from monday I am dropping cals to 2500 for the next 2 week and will keep you informed and updated

I will get to work now on planing an structuring my diet and post it when I am done and I hope someone will have a look at it and point out some problem areas

And I'm really sorry to ask you this but how did you get my BMR different than what I got it?? How dit I get my self to over eat haha sorry if this is a lot of trouble because I use the calculations from the diet section

Okay so I am moving from basmati rice to tastic brown rice , am I doing something wrong when I weigh my rice cooked?

I am going to use unsalted peanut butter and almonds for my fats

And chicken breasts and whey protein are going to be my main protein sources for these 2 weeks

Any suggestions of how high my protein intake should be to preserve lean muscle while I'm on a caloric deficit

Was thinking of 280g protein?

Oky my diet

8:00 1 tin tuna + 70g brown rice
10:0 0120g chicken breast + 30g peanut butter
12:00 120g chicken breast + 30g peanut butter
2:00 150g chicken breast + 70g brown rice
4:00 40g iso whey + 50g dextro (PWO shake)
5:00 150g chicken breast + 70g brown rice
7:00 120g chicken breast + veggies

Its super boring diet but its for 2 weeks to see if it works

I calculated this diet at 2550 cals

donkiekong wrote: Thank's a lot pyro for all the help I really appreciate it

I help gladly man.

Okay the from monday I am dropping cals to 2500 for the next 2 week and will keep you informed and updated

I will get to work now on planing an structuring my diet and post it when I am done and I hope someone will have a look at it and point out some problem areas

And I'm really sorry to ask you this but how did you get my BMR different than what I got it?? How dit I get my self to over eat haha sorry if this is a lot of trouble because I use the calculations from the diet section

I use the Katch-McArdle formula and based on your story and my gut feeling I use what I think is a closer estimate of your BF%.

donkiekong wrote: Okay so I am moving from basmati rice to tastic brown rice , am I doing something wrong when I weigh my rice cooked?

Nothing wrong if you prefer it that way. I find it easier to make a whole batch and use one cup of cooked rice in my calculations.

I am going to use unsalted peanut butter and almonds for my fats

Salt is not to be feared.

And chicken breasts and whey protein are going to be my main protein sources for these 2 weeks

Any suggestions of how high my protein intake should be to preserve lean muscle while I'm on a caloric deficit

Was thinking of 280g protein?

Sounds fine.

donkiekong wrote: Oky my diet

8:00 1 tin tuna + 70g brown rice
10:0 0120g chicken breast + 30g peanut butter
12:00 120g chicken breast + 30g peanut butter
2:00 150g chicken breast + 70g brown rice Rather just have something light before your workout like a shake
4:00 40g iso whey + 50g dextro (PWO shake)
5:00 150g chicken breast + 70g brown rice Double this
7:00 120g chicken breast + veggies

Its super boring diet but its for 2 weeks to see if it works

I calculated this diet at 2550 cals

There is no advantage to eating 6 smaller meals per day over one big meal, so if you want to you can combine your meals not directly before + after workouts. Example eat meal 1+2+3 togther.

Oky thank You once again for all your help pyro don't want to be a pain in the ass

Oky so should I add in a shake + carbs before my workout and cancel out my pre workout meal

This will also minus out 100 calories from my diet is this a good idee??

And I don't really have a problem with eating every 2 hours of small meals

And my last question is the pre workout meal , the meal 1 hour after my workout how should I double my meal?? I'm afraid of add to many calories once again and over eating again for my goal

Could you please give me some advice about that?

donkiekong wrote: Oky thank You once again for all your help pyro don't want to be a pain in the ass

Not at all man the best way to learn is by asking questions and for me the worst is when you are scared to ask.

Oky so should I add in a shake + carbs before my workout and cancel out my pre workout meal

Just have Whey + BCAA's

This will also minus out 100 calories from my diet is this a good idee??

What you lose on the swings you gain on the roundabouts. Your diet must still have the right amount of calories and macros. Take something out here, then you must add it elsewhere.

And I don't really have a problem with eating every 2 hours of small meals

And my last question is the pre workout meal , the meal 1 hour after my workout how should I double my meal?? I'm afraid of add to many calories once again and over eating again for my goal

Same as the previous comment

Could you please give me some advice about that?

Okay so pyro I took your advice now on canceling out the 150g chicken breast and 70g brow rice pre workout

And I added a iso whey 40g instead ( I don't have bcaa unfortunately)

This switch cancels 392 calories from my diet at the moment and these calories I can add into my post workout meal ( meal 1 hour after workout ) , you advised me to double my post workout meal , do u mean double protein and carbs or go for 150g brown rice and 150g chicken breast??

That would about make up for the 392 calorie

Double both the protein and carbs.

Okay I will do that , I'm changing up my diet a bit , I'll add chicken breast to 200g post workout and 150g brown rice , ill add up the calories and post the diet and calories when I done

Thank's again for all the help I really appreciate you helping me out this much

Could I swop the whey for tuna insted? And change up my first meal?

Okay let's try this option

8:00 120g CB + 70g BR
10:00 120g CB + 30 PB
12:00 150g CB + 30 PB
2:00 1 tin tuna
5:00 40g iso whey + 50g dextros
6:00 200g CB + 150g BR
8:00 120g CB + broccoli

This is the same amount of calories just took the pre workout brown rice and added it into the post workout meal

CB= chicken breast
BR= brown rice
PB= peanut butter

Looking much better. Swap 8am with 12pm, and move the PB to before bed with some protein. Think about adding some fruit and veg in for some dense nutrients.

Oky I'll swop 8am and 12pm , should I leave the PB meals out and swop the PB with veggies and add the PB to my last meal ?

Hay pyro

Can I use apples , pineapples as my fruits , I will add apples pre workout + protein and in meal 3 (12am) I want to add the pineapple + protein or is this to much fruit sugars

donkiekong wrote: Oky I'll swop 8am and 12pm , should I leave the PB meals out and swop the PB with veggies and add the PB to my last meal ?

:huh: Yeah sure...

Keep fruits around workout times and the veg you can spread throughout the day.

Oky I will start this new diet on monday and carry on for the next 2 weeks , add in some morning cardio and 20min cardio after my weight training sessions

If I start losing some weight I'll start the clen cycle

Hay hay update

I have started my new diet today and its only 1 o clock now but mother F I'm hungry hahaha but hay we got to do what I takes if we want the results hay!

Will be keeping every one updated on progress

donkiekong wrote: Oky I will start this new diet on monday and carry on for the next 2 weeks , add in some morning cardio and 20min cardio after my weight training sessions

If I start losing some weight I'll start the clen cycle

You should be losing plenty of fat at the start and you don't want to lose too quickly as studies have proven that the big majority of people will regain the weight. Focus on making a change in your lifestyle for the rest of your life, where taking a couple of months more will not make any difference. Keep the fat burners for when you are at a lower bodyfat and fat is hard to lose, as that is where they become your secret weapon.

Some great advice , thanx pyro , I have lost 42kg in the past , in 2012 , so I know how to keep the weight off and not coming back again , this is my lifestyle I dedicated my entire life this far to this industry I'm even made it my career lol!! (Personal trainer)

And I must say once again , thank you for all the time you put in to helping me pyro I truly and honestly appreciate it very much and really apply to what you say and list to what you say thanx for all the help this far your a champ!!

Whats up with the photo dude ?

Just posted a photo of my clen , if anyone would see something fishy about it I was hoping they would tell me or hoping someone would say its legit LP clen


Sorry that its very randomly posted my apologies

donkiekong wrote: Just posted a photo of my clen , if anyone would see something fishy about it I was hoping they would tell me or hoping someone would say its legit LP clen


Sorry that its very randomly posted my apologies

Just authenticate your product here: www.liquid-pharma.com

Hay thank's admin! Gave me all the information about my clen , the manufacturing date , expiry date atc. Thank you admin this was extremely helpful and I feel tones better

Now I know for sure that I have pure authentic LP clen!

Stay @ the recommended dose, that is potent stuff.

Hai oupa

I found this on pyro's clen thread and was wondering if I could follow this

"Cycle for a first/second time male: (Just under 6 weeks)

Day 1-4: 40mcg ED
Day 5-8: 60mcg ED
Day 9-12: 80mcg ED
Day 13-16: 100mcg ED
Day 17-40: 120mcg ED

With Betasleep from start to finish @2 tabs before bed.
You will need exactly 100 tabs @40mcg per tab."

I will stick to the dosage if I can handle the side effect I wound go to 100mcg if I can't even handel 80mcg just for an example

So will this be fine to follow?