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XXsTRENgthXX
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Hi, my name is Tj and I would like some advice (critique on my diet) being honest is not shunned. This is mostly aimed at 3J(dietition god from what Ive seen) but all others are welcome as well. Well lets start with my stats Im 5’7”, 20 years old, and im guessing around 20-25% bf. Ill post pics at end for estimate. My goal is to keep my strength and muscle just drop my bf to hopefully 15%-18% all in one shot if possible. Remember keeping most of my muscle and strength. Been training for 3 years off and on but got serious with diet and training past 8 months. Great strength gains not some much definition tho bun tweaking routine more for aesthetics lately.
BMR-?couldnt get this lol never was good and math
TDEE-? I am an industrial roofer so active almost all day+training
On average during the week I eat chicken breast,veggies, tuna, almonds, cottage cheese,milk, oats, eggs,steack,salmon,salads,hotsauce(franks),nectarines,plums,bananas,cherries,cashews,peanuts,peanut butter,broccoli,peas. Bad thing is I eat shit Saturday and Sunday americanized chinese food lol, burgers(homade with lean beef atleast),spaghetti,lasagna. No mcdicks or deep fried stuff tho.for example today I ate:
6am-2 eggs,,5cup of oats with tblsp of peanut butter mixed,.5 cup of egg whites,1tsp ev olive oil
10:00am-mixed veggie salad,2 tblsp Italian dressing low fat,10oz chicken breast,.25cup almonds,.25cup cashews,nectarine,.5 cup yogourt,1 boiled egg.
1:00pm-1 boiled egg,1 can tuna,2 tblsp salsa ,1chopped pickle,plum,.25 cup almonds,.25 cup cashews,2 carrots
4:30pm-half rack rbs,3 tblsp bbq sauce,2 cups sweet potato,1 cup mixed veggies
8:00pm-directly after traing 1 banana
*Cal3090/pro208.5g/carb196g/fat151g
Workout schedual(I do 4 set of ten per muscle,30 mins cardio at 5am on empty stomach every morning)
Monday-arms,traps,legs
Tuesday-30 min cardio/rest
Wednesday-back,abs
Thursday-legs,forearms
Friday-abs,arms,traps
Saturday-chest,forearm,calf
Sunday-rest
Measurements-waist41”/quad23.5”/bicep17”/chest45”/wrist7.5”/forearm13”/neck17” So that’s it thanks and if you need more info just ask and ill reply asap!!!
BMR-?couldnt get this lol never was good and math
TDEE-? I am an industrial roofer so active almost all day+training
On average during the week I eat chicken breast,veggies, tuna, almonds, cottage cheese,milk, oats, eggs,steack,salmon,salads,hotsauce(franks),nectarines,plums,bananas,cherries,cashews,peanuts,peanut butter,broccoli,peas. Bad thing is I eat shit Saturday and Sunday americanized chinese food lol, burgers(homade with lean beef atleast),spaghetti,lasagna. No mcdicks or deep fried stuff tho.for example today I ate:
6am-2 eggs,,5cup of oats with tblsp of peanut butter mixed,.5 cup of egg whites,1tsp ev olive oil
10:00am-mixed veggie salad,2 tblsp Italian dressing low fat,10oz chicken breast,.25cup almonds,.25cup cashews,nectarine,.5 cup yogourt,1 boiled egg.
1:00pm-1 boiled egg,1 can tuna,2 tblsp salsa ,1chopped pickle,plum,.25 cup almonds,.25 cup cashews,2 carrots
4:30pm-half rack rbs,3 tblsp bbq sauce,2 cups sweet potato,1 cup mixed veggies
8:00pm-directly after traing 1 banana
*Cal3090/pro208.5g/carb196g/fat151g
Workout schedual(I do 4 set of ten per muscle,30 mins cardio at 5am on empty stomach every morning)
Monday-arms,traps,legs
Tuesday-30 min cardio/rest
Wednesday-back,abs
Thursday-legs,forearms
Friday-abs,arms,traps
Saturday-chest,forearm,calf
Sunday-rest
Measurements-waist41”/quad23.5”/bicep17”/chest45”/wrist7.5”/forearm13”/neck17” So that’s it thanks and if you need more info just ask and ill reply asap!!!
