Niko's ideal diet thread

[Lux]

• I made this to maintain a 155 lb weight at 5’9 (~2,000 cals)
• Already factors in an hour of walking, leaving you with a miniscule deficit.
• If you want to lose weight add cardio.
• To gain weight cook each meal with an extra tbsp or two of oil & add an extra cup of dairy.
• You want everything to be organic if possible.
• Supplementation of Vit. D is probably necessary based on how much sunlight you get.

Routine:

• 2 meals a day. Between 1 & 8 pm.
• Have stimulants in the morning for productivity & appetite suppression.
• Drink 3 measured cups of kefir or milk.

Meal-

Ingredients:

• 7 oz of flank steak/salmon/liver
• 1 large potato/ sweet potato
• ½ a carrot
• ½ a bell pepper
• ½ a cup of broccoli
• 1 cup spinach
• 1 tbsp coconut or olive oil

Chop everything up. Put the vegetables in the microwave for 5 minutes & heat the pan up. Then throw everything together in the pan with some salt & cook till the meat’s ready. Scoop it into a bowl & boom you’re done.

The vegetables that are measured in halves are really better suited to be used in their entirety in different individual meals. You can mix & match this stuff.

Insanely easy to make, fresh, taste good, hit’s all the micros & macros, can be used for bulking or cutting. There are no flaws tbh.

 

[Deleted member 15698]

Finally a decent post on nutrition. Dude uses cronometer too, bless

 

[RODEBLUR]

• I made this to maintain a 155 lb weight at 5’9 (~2,000 cals)
• Already factors in an hour of walking, leaving you with a miniscule deficit.
• If you want to lose weight add cardio.
• To gain weight cook each meal with an extra tbsp or two of oil & add an extra cup of dairy.
• You want everything to be organic if possible.
• Supplementation of Vit. D is probably necessary based on how much sunlight you get.

Routine:

• 2 meals a day. Between 1 & 8 pm.
• Have stimulants in the morning for productivity & appetite suppression.
• Drink 3 measured cups of kefir or milk.

Meal-

Ingredients:

• 7 oz of flank steak/salmon/liver
• 1 large potato/ sweet potato
• ½ a carrot
• ½ a bell pepper
• ½ a cup of broccoli
• 1 cup spinach
• 1 tbsp coconut or olive oil

Chop everything up. Put the vegetables in the microwave for 5 minutes & heat the pan up. Then throw everything together in the pan with some salt & cook till the meat’s ready. Scoop it into a bowl & boom you’re done.

The vegetables that are measured in halves are really better suited to be used in their entirety in different individual meals. You can mix & match this stuff.

Insanely easy to make, fresh, taste good, hit’s all the micros & macros, can be used for bulking or cutting. There are no flaws tbh.


View attachment 1442399

Hey Niko, it's Roman.

Let's go bowling

 

[Lux]

deserves a bump

 

[𝐀𝐬𝐬𝐲𝐫𝐢𝐚𝐧 𝐖𝐚𝐫𝐫𝐢𝐨𝐫]

deserves a bump

yes it does

 

[Lux]

Discovered that minus milk & certain veg you can basically order this as an omad at outback & they don't use seed oils.

these days I would add more cals with egg, gelatin, round the meat up to a lb, & add a high mineral molasses to make a black lemonade. The principles of the diet are still elite though especially choice of veggies for getting plant nutrients w low volume.