Free Diet Advice from 3J

[Helen-of-Troy]

Age: 29
Weight: 120
Height: 5'6
BF: 10-12%
BMR: dont know what that is
Goals: to bulk up a bit
Workout Schedule:
Day 1: chest, tris
Day 2: hamstrings
Day 3: back, bis
Day 4: quads
Day 5: shoulders
Abs at least 3 times per week, and 20 min of cardio 3 times per week
I'm just trying to get a sample diet with how many cals, carbs, and protiens

 

[Blondie_Bombshell]

Age: 29
Weight: 120
Height: 5'6
BF: 10-12%
BMR: dont know what that is
Goals: to bulk up a bit
Workout Schedule:
Day 1: chest, tris
Day 2: hamstrings
Day 3: back, bis
Day 4: quads
Day 5: shoulders
Abs at least 3 times per week, and 20 min of cardio 3 times per week
I'm just trying to get a sample diet with how many cals, carbs, and protiens

Welcome to Ology! Can you post up your current diet and the macros?

 

[3J]

Welcome to Ology! Can you post up your current diet and the macros?

x2....

 

[Helen-of-Troy]

I used to be anerexic, so eating is not that easy for me. Right now my daily intake is:
Morning: fat free yogurt with granola
After Gym: Amino Acids, and Protien
At Work (eating at work is not a garantee, it depends if you can get a break or not)
Break 1: orange or apple
Break 2: banana
Break 3: sometimes meat with veggies, or rice/potatoes, or a sandwich
Dinner: could be anything. Could be pasta, cereal, or meat/fish with veggies and rice/potatoes.

 

[3J]

I used to be anerexic, so eating is not that easy for me. Right now my daily intake is:
Morning: fat free yogurt with granola
After Gym: Amino Acids, and Protien
At Work (eating at work is not a garantee, it depends if you can get a break or not)
Break 1: orange or apple
Break 2: banana
Break 3: sometimes meat with veggies, or rice/potatoes, or a sandwich
Dinner: could be anything. Could be pasta, cereal, or meat/fish with veggies and rice/potatoes.

age
weight
hieght
bf

 

[:datbulge:]

hey guys im new to the forum and looking for advice on cycles and nutrition

im 23 years old been lifting consistently for 1.5 years.... 6'1" 215 lbs...... i have previous experince with ph/ds's.... one three week cycle of sd 30mg ed.... and a stack of bold 600mg ed for 6 weeks and sd 20 mg for 4 weeks..... learned many hard lessons... just started my first test-e cycle.... 250 mg a week... fisrt injection was thursday.... i also have 100 - 10 mg tabs of anavar... my goals are mainly centered around fat loss at the moment

i am wanting to get nutrition advice for the most part.... getting the macros i want and cals each day, just not at the right times...

my training day nutrition for the past week looked as follows....

5 egg whites
1 whole egg
1 wheat bread

1.5 scoops myofusion

8 oz sirloin
1/2 veggies

2 scoops atw whey
2 bananas
1 c whole milk

8 oz. chicken
1 cup veggies

1/2 scoop dymatize whey/casein
3 c milk

meals 4 and 5 are pre and post workout
the two early shakes need to be replaced but with my current new job situation those meals have to be consumed in less than 5 minutes....

last weeks non-training days

5 egg whites
1 whole egg
1 oz. sharp cheddar

2 scoops atw whey
1/2 tbsp olive oil

8 oz sirloin
1/2 c veggies

1.5 scoop myofusion
1/2 tbsp olive oil

6 0z. tuna
1/2 c veggies

6 oz chicken
1/2 c veggies

1/2 scoop dymatize whey/casein
3 c whole milk

i am in need of a serious nutritional make over ...

thanks in advance for any help that may be given

edit: i left out that i will be taking aromsin 12.5 mg eod.... and bf % is around 13-14%... no accurate reading on that

 

[irishmaniac]

hey guys im new to the forum and looking for advice on cycles and nutrition

so i see you took my advice and joined over here. you'll love it!

talk to you in a bit hommie

 

[:datbulge:]

so i see you took my advice and joined over here. you'll love it!

talk to you in a bit hommie

thanx bro for the guidance

here to gain more knowledge

 

[Helen-of-Troy]

Age: 29
Weight: 120
Height: 5'6
BF: 10-12%
BMR: dont know what that is
Goals: to bulk up a bit
Workout Schedule:
Day 1: chest, tris
Day 2: hamstrings
Day 3: back, bis
Day 4: quads
Day 5: shoulders
Abs at least 3 times per week, and 20 min of cardio 3 times per week
I'm just trying to get a sample diet with how many cals, carbs, and protiens

 

[3J]

aright guys im a bit buzy today but ill have everything critiqued by the end of tmorrow.. thx for your patience

 

[swilliford4047]

2 day food.

yea your overdoing it.. why not just do one muscle group a day 5 days a week?

chest
back
shoulders
arms
legs

chest, back, and shoulders 16 sets

arms 24 sets (12 bis and 12 tris)

legs 18 sets


here's what i want you to do.. for the next two days, write down EVERYTHING u eat.. keeep track of portions also.. report back when u have that.. we can move forward from there...

also, are you doing any cardio?? do you have a gym at station? (im guessing u do)

JJJ,
here is my food for 2 days. I am doing one body part a week like suggested. I am starting cardio 4-5x a week for 30 min. My first cycle will start in about a week or so. I want to loose as much fat as possible by then. If i have to cut way down for a week or so then i am ok with that.
day 1
morning:
4 eggs
2 pieces turkey bacon
2pieces wheat toast
black coffee

snack 4oz deer jerky

lunch:
6 oz tuna with egg
fish oil pill
protien shake with milk 1%

gym

protien shake with milk 1%

dinner:
16 oz steak
mixed steamed veggies

before bed casein

Day 2
morning:
4 eggs with diced ham
oatmeal
black coffee

snack beef jerky

lunch:
6oz diced chicken
celery with peanut butter
protien shake with 1% milk

gym

protien shake with 1% milk

dinner:
12oz chicken with mushrooms, peppers and cheese.

casein before bed

 

[3J]

hey guys im new to the forum and looking for advice on cycles and nutrition

im 23 years old been lifting consistently for 1.5 years.... 6'1" 215 lbs...... i have previous experince with ph/ds's.... one three week cycle of sd 30mg ed.... and a stack of bold 600mg ed for 6 weeks and sd 20 mg for 4 weeks..... learned many hard lessons... just started my first test-e cycle.... 250 mg a week... fisrt injection was thursday.... i also have 100 - 10 mg tabs of anavar... my goals are mainly centered around fat loss at the moment
250mg mg of test e is really 175mg of pure test.. your body makes close to 100mg a week anyways, why shut down your natty test levels for that???


i am wanting to get nutrition advice for the most part.... getting the macros i want and cals each day, just not at the right times...

my training day nutrition for the past week looked as follows....

5 egg whites
1 whole egg
1 wheat bread
replace wheat bread with oats, 1/2 cup
1.5 scoops myofusion
is this pwo? if not get some real food here
8 oz sirloin
1/2 veggies
if i were u id move the beef to the end of the day.. this should be your last or second to last meal..
2 scoops atw whey
2 bananas
1 c whole milk
make that milk skim.. the bananas.. what color are they? as long as they havn't started to go brown your ok
8 oz. chicken
1 cup veggies

1/2 scoop dymatize whey/casein
3 c milk
3 cups of milk?? that's at least 36g of simple carbs.. whole milk im guessing?? dont get me wrong, it digests slowly because its lactose but why waste your calories on that? again, is this pwo? if not, eat real food
meals 4 and 5 are pre and post workout
the two early shakes need to be replaced but with my current new job situation those meals have to be consumed in less than 5 minutes....
ok i see.. addd carbs to the meal before your workout.. your running on nothing...
last weeks non-training days

5 egg whites
1 whole egg
1 oz. sharp cheddar

2 scoops atw whey
1/2 tbsp olive oil

8 oz sirloin
1/2 c veggies

1.5 scoop myofusion
1/2 tbsp olive oil

6 0z. tuna
1/2 c veggies

6 oz chicken
1/2 c veggies

1/2 scoop dymatize whey/casein
3 c whole milk

i am in need of a serious nutritional make over ...

thanks in advance for any help that may be given

edit: i left out that i will be taking aromsin 12.5 mg eod.... and bf % is around 13-14%... no accurate reading on that

what are you trying to do here?? are you trying to go keto? low carb? im confused as to which way you wanna take this.. im guessing your looking to bulk?

whats your bmr/tdee??? your bf?

 

[3J]

JJJ,
here is my food for 2 days. I am doing one body part a week like suggested. I am starting cardio 4-5x a week for 30 min. My first cycle will start in about a week or so. I want to loose as much fat as possible by then. If i have to cut way down for a week or so then i am ok with that.
day 1
morning:
4 eggs
2 pieces turkey bacon
2pieces wheat toast
black coffee
drop the wwheat toast for some oats or quiona.. 1 cup of oats will equal 2 pieces of wheat toast
snack 4oz deer jerky
good stuff!!
lunch:
6 oz tuna with egg
fish oil pill
protien shake with milk 1%
i dont see a reason for the fish oil pill here, your already getting that from the tuna and egg.. great omega's there

also, add a complex carb here.. red kidney beans, sweet potatoes yams.. u might actually wanna move this meal to another place.. and make this time a pro/carb meal.. cuz right now it's pro/fat... so maybe switch it up to chicken and a complex carb.. u need energy for your workout..
gym

protien shake with milk 1%
add a semi-simple carb here.. i love white bagels... so u could do 1/2 a white bagel if u like.. but white rice, pasta, etc works too
dinner:
16 oz steak
mixed steamed veggies
you will NEVER have a reason to eat 16oz of beef in one sitting.. if u broke this down into two meals 2-3hrs apart that'd be great
before bed casein

Day 2
morning:
4 eggs with diced ham
oatmeal
black coffee

snack beef jerky

lunch:
6oz diced chicken
celery with peanut butter
protien shake with 1% milk

gym

protien shake with 1% milk

dinner:
12oz chicken with mushrooms, peppers and cheese.

casein before bed

if we wanna get deeper into this i need a coupla things..

1. your bmr/tdee
2. your macros (pro/fat/cal/carb of every meal, you can use fitday.com to help you with that.. do so with the changes iv made for you)

 

[3J]

I used to be anerexic, so eating is not that easy for me. Right now my daily intake is:
Morning: fat free yogurt with granola
After Gym: Amino Acids, and Protien
At Work (eating at work is not a garantee, it depends if you can get a break or not)
Break 1: orange or apple
Break 2: banana
Break 3: sometimes meat with veggies, or rice/potatoes, or a sandwich
Dinner: could be anything. Could be pasta, cereal, or meat/fish with veggies and rice/potatoes.

well, are you male or female?? your sn tells me your female... so does your diet (take no offense there bud)

you need to eat real meals.. you need to start incorporating a bigger meal to your plan every week and slowly raise your calories...

 

[BrandonMBW]

Age: 19
weight: 160
height:5'7
bf: 12
BMR: 1784.5
TDEE: 3078
Workout Schedule: Typically workout on this schedule:
Day 1: Arms
Day 2: Legs
Day 3: Chest/Back
Day 4: Rest
Day 5: Arms
Day 6: Legs
Day 7: Chest/back

Repeat

As you read before:

Breakfast
2 packets of oatmeal
1 bagel
Yogurt


Lunch
Chicken
Salad
Grapes
Cottage cheese
Peachess.



Dinner
Brown rice
Chicken
Salad
Bagel

 

[12 0 S 3 Y]

Age: 19
weight: 160
height:5'7
bf: 12
BMR: 1784.5
TDEE: 3078
Workout Schedule: Typically workout on this schedule:
Day 1: Arms
Day 2: Legs
Day 3: Chest/Back
Day 4: Rest
Day 5: Arms
Day 6: Legs
Day 7: Chest/back

Repeat

As you read before:

Breakfast
2 packets of oatmeal
1 bagel
Yogurt


Lunch
Chicken
Salad
Grapes
Cottage cheese
Peachess.



Dinner
Brown rice
Chicken
Salad
Bagel

workout with me broo and youll be lookin swole...did you forget about me?

 

[3J]

Age: 19
weight: 160
height:5'7
bf: 12
BMR: 1784.5
TDEE: 3078
Workout Schedule: Typically workout on this schedule:
Day 1: Arms
Day 2: Legs
Day 3: Chest/Back
Day 4: Rest
Day 5: Arms
Day 6: Legs
Day 7: Chest/back
this is horrible... how about we start u out on something a little less tedious...
how about a three day split?
1. chest/bi's
2. back/tris
3. shoulders/legs
4. off
repeat
Repeat

As you read before:

Breakfast
2 packets of oatmeal
1 bagel
Yogurt


Lunch
Chicken
Salad
Grapes
Cottage cheese
Peachess.



Dinner
Brown rice
Chicken
Salad
Bagel

aright.. u need macros.. if you read through everything in post 1, u'll know what macros are.. and how you can find them...

i wanna put you on a 3000 calorie diet

300g protien
300g carbs
66g fats

so 300 divided by 6 meals, that about 50g a meal of protien 50g of carbs per meal and 10-12g of fats...

look at the sample diets iv posted in post one, that'll give u an idea of how to do it

 

[BrandonMBW]

My meals including Whey protein. I'm assuming this is give or take. Not including the juices or milk I drink.

1522 Cal.
30.5 Fat
130 Prot
198 Carbs
I hope I did this right.

 

[12 0 S 3 Y]

age:17
height: 5'7
weight:160
bf: 5 %

split-
mon- shoulders
tues-back
wed-chest
thurs-legs
fri-bi's and tri's

6:45 1/2 pound ground beef, 2 packs cinimin oatmeal

11:30 2 turkey sandwhiches, 1 cup green beans

1:30 protein shake

3:00 2 cans tuna, i cup dry mac noodles

4:15 gym

5:30 protein shake

6:15 2 chicken breasts, i cup white rice

8:30 2 chicken breasts, 2 baked potatoes

10:00 protein shake

 

[mrkrsll]

I just started a cycle of H Drol and I am trying to put a bit more mass on before I start to cut. I have never had anyone look at my diet, so when I came across this thread, I figured this would be a good opportunity to have someone critique it.

Age: 26
Weight: 205
Height: 5’11”
BF: 15%
Goals:
Long Term - 230 lbs @ 10% or lower
Short Term - After this H Drol bulk I would like to cut the weight down to 205 @ around 10%
BMR: 2060
TDEE: 3205

Workout Schedule: I do 5 days on and usually 1 day off. I train each body part once a week and then repeat the cycle.
Day 1: Chest/Calfs
Day 2: Back
Day 3: Shoulders
Day 4: Bi, Tris and Forearms
Day 5: Quads/Hams
Day 6: Rest

The only cardio I do right now is a 20 min walk to and from the gym.

Meals: I pretty much eat the same foods day in and day out.
I only eat a few different types of vegetables which I don't count in my diet. I know I should eat more, but I probably wont.

Here is a typical day...I pretty much eat the same foods everyday and I just switch the times around. I'm trying to get about 3500 cals a day in. 45% carbs, 35% protein and 25% from fats.
It works out to 288g protein, 371g of carbs and 90g of fat. I take half of my daily carb intake and split it between my pre work and post work out meals (most of the time).

The figures are protein/carbs/fats/cal

Meal 1
1 cup Rolled Oats 12/60/4/360
1 cup milk 9/12/2.5/100
1 scoop Whey 24/4/1/120
TOTAL 45/76/7.5/580

Meal2
200g Ground Beef 40/0/18/304
2 cups Pasta 9/56/1/280
TOTAL 49/56/19/584

Meal3
200g Ground Beef 40/0/18/304
2 cups Pasta 9/56/2/280
TOTAL 49/56/19/584

Meal 4 Pre
150g chicken breast 45/0/6/280
1.5 cup Basmati Rice 3/88/0/400
TOTAL 48/88/6/680


Meal 5 (post)
1 cup Rolled Oats 12/60/4/360
1 cup milk 9/12/2.5/100
1 scoop Whey 24/4/1/120
TOTAL 45/76/7.5/580

Sometimes I eat this before bed

Meal 6
150g chicken breast 45/0/6/280
1 cup Romain Lettuce 0/2/0/8
2 large hard Boiled Egg 12/2/10/184
2 tbsp Feta salad dressing 0/2/9/90
TOTAL 57/6/25/562

Most of the time I eat this
Meal 6
2 scoop Whey 48/8/2/240
3 tbsp PB 9/12/24/270
TOTAL 57/20/26/510

TOTAL 293/378/85/3518



Also this is what my cycle of hdrol looks like

PRE LOAD:
Week 1 & 2
Life Support -2 caps am 2 caps pm

CYCLE:
Week 1
Life support - 2 caps am 2 caps pm
H-drol - 50mg

Week 2 to 5
Life support - 2 caps am 2 caps pm
Hdrol - 75mg


PCT:
Week 1 & 2
Post Cycle Support - 2 caps am 2 caps pm
Life support - 2 caps am 2 caps pm
I3C(Indole-3-Carbinol) 200mg 3 times per day

Week 3 & 4
Post Cycle Support - 2 caps am 2 caps pm
I3C(Indole-3-Carbinol) 200mg 3 times per day