My current supps, suggestions?

Hey all,

So i have been continually and will still, make changes to my diet until i get it spot on, think i am doing fairly well though.

so now onto the supp's

i was taking evox synergy whey but changed it out to 5xl muscle meal to help gain.

so basically i am am taking

1 x iron vitamim
1 x zinc vitamin

(in case you are wondering, i have history of iron deficiency and the zinc is relatively new to help my skin, not bad acne but occasional spots etc)

1 x evox 5xl shake mid afternoon
1 x pyscho pre-workout before training
1 x evox 5xl shake after training

any suggestions?

I am about 175cm tall, 70kg and i reckon (a guess, although i did a military style calc a little while ago) around 15% bf

goal is to gain muscle mass and drop bf (i know i will likely gain bf whilst gaining the mass, but would like to avoid putting on too much fat) aim is not to get hulk style, just nicely filled out, maybe 73-75kg at say 8% bf?

Whats your diet like? Post what you eat daily so the guys can crit it!

Maybe add a good multi vit and EFA's....

Have a look at dieting 101 and 102... they are very informative!!!

Evox synergy will be great for before bed and as a snack between meals, its a 12 hour release so u get protein filtering into your body for long times like at night when you dont eat at all for a few hours...

I actually posted a while ago and got some good advice, since then i have gained like 2kg, at that point i couldnt stop losing.

Breakfast
protein oats
banana

Mid morning
50g almonds
banana

Lunch
tuna, mayo, low gi bread (getting so sick of this
banana

mid afternoon
evox 5xl shake

preworkout
psycho pre workout

post gym
evox 5xl shake

dinner
whatever we having at home (unfortunately i dont have control over this)

dude nein. That diet is shit. Sorry to be blunt. You need more whole food, a lot more.

Tend to agree with chapel! A lot more!

EFA, glutamine, multi vit and vitamin c for cortisol @ 2000-3000mg daily

You eat less than the starving kids in africa.

Dex1 wrote: I actually posted a while ago and got some good advice, since then i have gained like 2kg, at that point i couldnt stop losing.

First before we help work stuff out, will you be able to cook say extra chicken/steak/fish etc and rice everyday or a day in advance? You live with your parents and I do not know if your parents going to like if you spike the grocery bill If you can eat much more or not we take it from there. How old are you btw?

VonD wrote: You eat less than the starving kids in africa.

:lol: :lol: :silly: :lol: :lol:

sheesh compared to what i used to eat this already feels like so much more.

i could probably cook like for 2 days at a time, all on my cost, not parents.

can one of you post your stats and current diet along with goals just to get an idea what you guys are eating?

Dex1 wrote: sheesh compared to what i used to eat this already feels like so much more.

i could probably cook like for 2 days at a time, all on my cost, not parents.

can one of you post your stats and current diet along with goals just to get an idea what you guys are eating?

It's not going to help to use someone else's diet. Read this

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101
www.anabolicsteroids.co.za/forum/10-diet...on/81698-dieting-102
www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

Everything is in there, what to eat and when etc. When you are done post it up so we can crit it

iMan wrote:

Dex1 wrote: sheesh compared to what i used to eat this already feels like so much more.

i could probably cook like for 2 days at a time, all on my cost, not parents.

can one of you post your stats and current diet along with goals just to get an idea what you guys are eating?

It's not going to help to use someone else's diet. Read this

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101
www.anabolicsteroids.co.za/forum/10-diet...on/81698-dieting-102
www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

Everything is in there, what to eat and when etc. When you are done post it up so we can crit it

yes i have read those, reason i ask is becasue everyone is always like dude you are under eating, then you see what they eat and i am like seriously, how is your diet so different from mine.

please show me these links... Because no one here eats what you eat, apart from somalians.

Dex1 wrote:

iMan wrote:

Dex1 wrote: sheesh compared to what i used to eat this already feels like so much more.

i could probably cook like for 2 days at a time, all on my cost, not parents.

can one of you post your stats and current diet along with goals just to get an idea what you guys are eating?

It's not going to help to use someone else's diet. Read this

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101
www.anabolicsteroids.co.za/forum/10-diet...on/81698-dieting-102
www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

Everything is in there, what to eat and when etc. When you are done post it up so we can crit it

yes i have read those, reason i ask is becasue everyone is always like dude you are under eating, then you see what they eat and i am like seriously, how is your diet so different from mine.

cleaner and much more food. You did not follow the diet procedure bud. Read it again. Why not just get a diet from DJ then all your problems will be solved.

Dex1 wrote: I actually posted a while ago and got some good advice, since then i have gained like 2kg, at that point i couldnt stop losing.

Breakfast
protein oats what amount?
banana

Mid morning
50g almonds for gaining weight? No, add in a chicken salad here if you absolutely cant get carbs in if it were me it would be sweet potato and chicken
banana

Lunch
tuna, mayo, low gi bread (getting so sick of this take out the mayo, how much tuna? no bread, make it rice/potato
banana

mid afternoon
evox 5xl shake another chicken/tuna/meat and carbs meal here

preworkout
psycho pre workout

post gym
evox 5xl shake

dinner
whatever we having at home (unfortunately i dont have control over this) try get a little control, its not too hard, its post workout and vital..

iMan wrote:

Dex1 wrote:

iMan wrote:

Dex1 wrote: sheesh compared to what i used to eat this already feels like so much more.

i could probably cook like for 2 days at a time, all on my cost, not parents.

can one of you post your stats and current diet along with goals just to get an idea what you guys are eating?

It's not going to help to use someone else's diet. Read this

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101
www.anabolicsteroids.co.za/forum/10-diet...on/81698-dieting-102
www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

Everything is in there, what to eat and when etc. When you are done post it up so we can crit it

yes i have read those, reason i ask is becasue everyone is always like dude you are under eating, then you see what they eat and i am like seriously, how is your diet so different from mine.

cleaner and much more food. You did not follow the diet procedure bud. Read it again. Why not just get a diet from DJ then all your problems will be solved.

there doesnt seem to be a way to pm people on this forum, how to contact him? start a thread with his name as topic?

a cup of oats (i actually find it difficult to get this down in the morning)
eish no chance i am eating salad everyday, potato/sweet potato i could do with chicked, just going to take obviously prep time and more cash
tuna is a can

yeah i definitely agree that dinner i need to make a plan with.

cmon post your diet

first off you need to work out your calorie requirement.YOu need to weigh out your food.I weigh out 8 meals a day so you can too.I live alone and make my own food so there is always time for prep.

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

1611.55 = 66 + (13.7 x 59.5) + (5 x 176) - (6.8 x 22)

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
(i train 4 days a week, 45min session)

1611.55 x 1.55 = 2497.90

lets add say 10% to put on weight = 2747.69 calories

current diet

Breakfast
protein oats what amount? - 300 cal
banana - 100 cal

Mid morning
50g almonds - 250 cal afaik
banana - 100 cal

Lunch
tuna, mayo, low gi bread well just the tuna is 191 cal
banana - 100 cal

mid afternoon
evox 5xl shake - 389 cal

preworkout
psycho pre workout

post gym
evox 5xl shake - 389 cal

dinner
whatever we having at home (unfortunately i dont have control over this)

ok so from what i can add up it is 1819 cal, so basically 928.69 calories short of my goal, of which i obviously do get some of through dinner and the bread and mayo, just unable to workout currently

Dex1 wrote: BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

1611.55 = 66 + (13.7 x 59.5) + (5 x 176) - (6.8 x 22)

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
(i train 4 days a week, 45min session)

1611.55 x 1.55 = 2497.90

lets add say 10% to put on weight = 2747.69 calories

current diet

Breakfast
protein oats what amount? - 300 cal
banana - 100 cal

Mid morning
50g almonds - 250 cal afaik
banana - 100 cal
add proteein

Lunch
tuna, mayo, low gi bread well just the tuna is 191 cal
banana - 100 cal
add more protein 1 can is gonna do jack shit

mid afternoon
evox 5xl shake - 389 cal

preworkout
100g oats,50g raisins

post gym
evox 5xl shake - 389 cal

dinner
whatever we having at home (unfortunately i dont have control over this)

pre bed
whey and cottage cheese

thanks DJ.

so for lunch how about one of those double cans of tuna?

Also any suggestions to add to tuna to make it better, gets kak fast

The oats and raisins, eat dry together?

how much cottage cheese suggested?

yes for double cans.

cook the oats and raisins into porridge

250g of cottage cheese for your frame.

DJ, are you still available to be contacted about diet plans?