Free Diet Advice from 3J

3J said:
Yes sir i am. Just been a little caught up.
Click to expand...

If u charge 1 cent for each advice u gonna be a millionaire in one year..

That being said thank you for the free advice..
But to all my friends posting here.. Guys you should try the private (one to one) diet coaching.. It's cheap, detailed, and tracked weekly by measurements and photos, then your diet is modified accordingly.. 3j are u ready? Saturday I'm starting my cycle..
 
Rida5d said:
If u charge 1 cent for each advice u gonna be a millionaire in one year..

That being said thank you for the free advice..
But to all my friends posting here.. Guys you should try the private (one to one) diet coaching.. It's cheap, detailed, and tracked weekly by measurements and photos, then your diet is modified accordingly.. 3j are u ready? Saturday I'm starting my cycle..
Click to expand...

I was born ready!
 
135pnd
5'6 female
approx 20%bf
tdee 2242
bmr 1447

goals 115 bout 13-15%bf
by may 24 2013

gym 6days week run my stairs in the morning 10 min
half hour cardio half hour weights have a trainer in evening for weights sundays off
that ppretty much sums it up thanx 3j pleASE
TWEAK AWAY

meal 1
kashi cereal w/ skim milk 260/9/4/35
snack granola bar and banana 282/7.4/6.4/54.8
l
meal 2 Tomato salad w/chicken breast slices
melba toast 292/18.1/16.2/8.3

snack 1cup small red grapes small apple
144/0.6/0.3/36.4

Dinner
5 baked chkn wings skin removed w/lemon and oregano
Baked sweet potato fries
Green salad 773/46.8/50/24.2

other break fasts for the 3 week oatmeal and banana
252/4.4/2.9/55.8

othe lunches 12 grain chicken wrap
180/18/4/18
tuna wrap w/green salad
338/19.8/15.5/17.2

other dinners
baked sole green salad cauliflowrr
386/20/26.6/22.2

so i pretty much swicth up these meals differnt days

after diet is in check planing on run clen and anavar cycle total cycle 8 weeks anavar and 2 weeks on 2 week of clen
 
kouklatta said:
135pnd
5'6 female
approx 20%bf
tdee 2242
bmr 1447

goals 115 bout 13-15%bf
by may 24 2013

gym 6days week run my stairs in the morning 10 min
half hour cardio half hour weights have a trainer in evening for weights sundays off
that ppretty much sums it up thanx 3j pleASE
TWEAK AWAY

meal 1
kashi cereal w/ skim milk 260/9/4/35
snack granola bar and banana 282/7.4/6.4/54.8
l
meal 2 Tomato salad w/chicken breast slices
melba toast 292/18.1/16.2/8.3

snack 1cup small red grapes small apple
144/0.6/0.3/36.4

Dinner
5 baked chkn wings skin removed w/lemon and oregano
Baked sweet potato fries
Green salad 773/46.8/50/24.2

other break fasts for the 3 week oatmeal and banana
252/4.4/2.9/55.8

othe lunches 12 grain chicken wrap
180/18/4/18
tuna wrap w/green salad
338/19.8/15.5/17.2

other dinners
baked sole green salad cauliflowrr
386/20/26.6/22.2

so i pretty much swicth up these meals differnt days

after diet is in check planing on run clen and anavar cycle total cycle 8 weeks anavar and 2 weeks on 2 week of clen
Click to expand...
where is your post workout nutrition? are you trying ot get ready for a show?
 
by the time im done working out its lunch time to i eat lunch .. some onesaidi shoulod be protein shaking after work out right ..?
 
WED 2010/101.8/90.5/223
THURS 1751/ 81.9/76.9/158.7
FRI 1140/68.2/33.6/161.6
SAT 1430/69.3/70.6/117.5
SUN 1020/37.6/41.9/122.8
MON 1030/72.4/27.6/122.6
Tues 1118/54.2/28.6/107.4
 
so no more then 1500 but under is ok ?

and my food is good right gonna start addin g eggwhite though and real oats instead of instant ..for breakfast.
 
Last edited:
kouklatta said:
and wht about carbs/proteins/fats how much do i need ?
Click to expand...

it should be 1500 calories total daily.. not under... at 1500 calories your 700 under your tdee which can arguably be said as too much.. so i think its not a bad place...

150g protein
100g carbs
about 54g fats
 
Hello 3J

I would appreciate your advice on my effort on trying to lower my bf percentage.

I am currently on a Masteron + Primo cycle (I am on my 3rd week, cycle will be 12 weeks 300mg Mast + 500mg Primo weekly). Strength is up, I have gained 3 kgs so far, muscle hardness is improved, but I don't seem to be losing much fat.

My stats are :

33 years old, training for 15 years
Height : 1,80m
Weight : 87 kg
Bodyfat : 15-16%

My diet consists of :
200-250 gr of protein (split between food and whey shakes)
150-200gr of carbs
about 50gr fats

post workout I drink a whey shake (40gr of protein with 35-40gr pure honey)

I try to do fasted cardio in the morning and also low intensity cardio after weight training.

Any advice would be appreciated...

Thank you for your time!
 
EricI said:
Hello 3J

I would appreciate your advice on my effort on trying to lower my bf percentage.

I am currently on a Masteron + Primo cycle (I am on my 3rd week, cycle will be 12 weeks 300mg Mast + 500mg Primo weekly). Strength is up, I have gained 3 kgs so far, muscle hardness is improved, but I don't seem to be losing much fat.

My stats are :

33 years old, training for 15 years
Height : 1,80m
Weight : 87 kg
Bodyfat : 15-16%

My diet consists of :
200-250 gr of protein (split between food and whey shakes)
150-200gr of carbs
about 50gr fats

post workout I drink a whey shake (40gr of protein with 35-40gr pure honey)

I try to do fasted cardio in the morning and also low intensity cardio after weight training.

Any advice would be appreciated...

Thank you for your time!
Click to expand...
please go back and read post 1
 
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