Free Diet Advice from 3J
- Thread starter 3J
- Start date
krustykegs
New member
Great post 3J. I'm sure a lot of noobs like me will find this useful. Can you recommend any good things to snack on. My job involves a lot of driving and depending on the day, it's sometimes hard to fit in 6 meals. So I try to eat more frequently with snacks like nuts, raisins, berries, bananas, oats and granola. Is there anything else you could recommend?
Get well soon 3J! I dealt with the flu back in February and was sidelined for almost a month, shit sucks. It's amazing how you're sick as hell and still worried about the members of this forum, that's dedication and the mindset of someone who truly loves helping others. YOU FUCKING ROCK MAN!
Advice For A Beginner
Hi 3J,
I hope the battle with the flu is going well and you're back to fighting form soon. First off, thanks for taking the time and effort to offer so much great advice on this forum. I'm brand new here and have just finished reading all 84 pages of this thread.
Presently, I'm in poor shape and have not had a regular workout routine in years. I was a nationally ranked competitive swimmer in my youth and lifted into my early twenties.
Family and work have been at the forefront for the past several years and I've made every excuse to avoid the gym. Recently, I've started a new job that gives me lots of time off to work out and a free membership to an excellent gym.
I'm seriously motivated and want to change my lifestyle permanently. I would be grateful for any advice you have on getting me started on a clean, balanced diet along with a workout routine. It's been a while but I'm comfortable in the gym.
My daily meals and eating habits aren't worth posting. They have been far to inconsistent to be worth anything. Consider me a clean slate with open ears to any and all advice you have.
Looking forward to hearing back from you.
As requested, here are my numbers:
Age: 37
Height: 6'3
Weight: 235
Body Fat: 19% (Water Tank Displacement Test)
Goals: Reduce body fat percentage, add lean muscle mass, improve flexibility and overall cardio fitness.
BMR: 2186
TDEE: 2623
Hi 3J,
I hope the battle with the flu is going well and you're back to fighting form soon. First off, thanks for taking the time and effort to offer so much great advice on this forum. I'm brand new here and have just finished reading all 84 pages of this thread.
Presently, I'm in poor shape and have not had a regular workout routine in years. I was a nationally ranked competitive swimmer in my youth and lifted into my early twenties.
Family and work have been at the forefront for the past several years and I've made every excuse to avoid the gym. Recently, I've started a new job that gives me lots of time off to work out and a free membership to an excellent gym.
I'm seriously motivated and want to change my lifestyle permanently. I would be grateful for any advice you have on getting me started on a clean, balanced diet along with a workout routine. It's been a while but I'm comfortable in the gym.
My daily meals and eating habits aren't worth posting. They have been far to inconsistent to be worth anything. Consider me a clean slate with open ears to any and all advice you have.
Looking forward to hearing back from you.
As requested, here are my numbers:
Age: 37
Height: 6'3
Weight: 235
Body Fat: 19% (Water Tank Displacement Test)
Goals: Reduce body fat percentage, add lean muscle mass, improve flexibility and overall cardio fitness.
BMR: 2186
TDEE: 2623
Brain and Brawn
New member
Hey 3J, I'll be posting a much more detailed diet late but I'm just headed to bed and was wondering, what's your take on ketogenic diets vs simply lowering caloric intake vs carb cycling vs simply reducing carbs? I was planing on trying a ketogenic diet here as I've never been on one. What can a person expect in terms of overal recomp as far as the 4 diets go assuming an almost equal dietary restriction?
Hey guys I am also of course looking for some diet advice. I have been "cutting"recently going on 6 weeks, lost 20lbs and body fat dropped nearly 4-5% (calipers). Anyway I want to start on a recomp soon and need some help. Stats are:
age 30
weight 212
bf% 14ish
lifting mon, wed, fri (heavy)
cardio, fasted every morning and twice on tues and thurs.
the diet I came up with is this:
protein 354g
carbs 300g
fats 25g
This should equal +2750 per day. to me this seems like a lot more than I normally eat and gain weight on.
according to the calculators online my bmr is about 2150 and my tdee is about 3500, how was I gaining eating less than that?
meals look like this:
meal 1: one scoope whey
meal 2: 1/2 cup oats, 1 whole wheat bagel, 1 cup egg whites. 41c,32pro,2fat
meal 3: 2 whole wheat bread sandwiches, 1 can tuna, 1 can chicken. 60 carb, 52pro, 5 fat
meal 4: 1 serv brn rice, 1 cup bl. beans, 6oz chicken
meal 5: 2 scoop whey (pre) 6 carb, 48pro, 2fat
meal 6: 2 scoops whey, 1 packet oats (instant) 39carb, 52 pro, 4 fat
meal 7: black beans, whole wheat pasta, broc. carrots 6oz chicken. 74carb, 54 pro, 4 fat
meal 8: 1 scoop casein 5carb, 25 pro 3 fat
Any advice would be greatly appreciated.
age 30
weight 212
bf% 14ish
lifting mon, wed, fri (heavy)
cardio, fasted every morning and twice on tues and thurs.
the diet I came up with is this:
protein 354g
carbs 300g
fats 25g
This should equal +2750 per day. to me this seems like a lot more than I normally eat and gain weight on.
according to the calculators online my bmr is about 2150 and my tdee is about 3500, how was I gaining eating less than that?
meals look like this:
meal 1: one scoope whey
meal 2: 1/2 cup oats, 1 whole wheat bagel, 1 cup egg whites. 41c,32pro,2fat
meal 3: 2 whole wheat bread sandwiches, 1 can tuna, 1 can chicken. 60 carb, 52pro, 5 fat
meal 4: 1 serv brn rice, 1 cup bl. beans, 6oz chicken
meal 5: 2 scoop whey (pre) 6 carb, 48pro, 2fat
meal 6: 2 scoops whey, 1 packet oats (instant) 39carb, 52 pro, 4 fat
meal 7: black beans, whole wheat pasta, broc. carrots 6oz chicken. 74carb, 54 pro, 4 fat
meal 8: 1 scoop casein 5carb, 25 pro 3 fat
Any advice would be greatly appreciated.
Bmr2,171.44
Tdee3,365.732
Male 27 6,2
224lbs*
18%bf
Cutting help*
Weights mon - fri 5day split
7-8am*fasted cardio 3-5times weeks*
120-130bpm stepper 45mins*
9-10amMeal 1
6egg whites
Calories103 Fat0.3 g Carbs1.4 g Protein21.6 g
2egg yolks
Calories109 Fat9.0 g Carbs1.2 g Protein5.4 g
Oats 3oz
Calories331 Fat5.9 g Carbs56.4 g Protein14.4 g
Cals 543 fat 15.2 carbs 59 pro 31.4*
12:30pmMeal2
Chicken breast 5oz
Calories277 Fat10.9 g Carbs0.0 g Protein41.9*
Evoo 1 tbsp*
Calories119 Fat13.5 g Carbs0.0 g Protein0.0 g
Packet salad*
Cals 346 fat 14.4carbs0.0 protien41.9*
3pmMeal 3 (pre workout)
Tuna (canned)
Calories317 Fat13.1 g Carbs0.0 g Protein46.6 g
Kidney beans120g
Calories134 Fat6.1 g Carbs15.0 g Protein5.7 g
Tbsp light mayo +packet salad*
Or meal 3 again*
Cals451 fat19.2 carbs 15g pro52.2
6pmMeal 4 (Post workout)
WheyShake cal 240carbs0 fat 1.0 pro50g
Maltodextrin*
Cals 120 carbs0 fat1.0 pro50g
8pmMeal 5
Chicken breast*Calories277 Fat10.9 g Carbs0.0 g Protein41.9 g
Evoo 1 tbsp*
Calories119 Fat13.5 g Carbs0.0 g Protein0.0 g
Cauliflower
Calories396Fat114.4g Carbs0.0 g Protein41.9 g
Do I count cauliflower in macros ?*
Do I count salad in macros?*
Can I just drink flax/evoo late in day to ad up fats if needs be*
Bed shake meal6*
Milk protien 80/20 casien whey*
Plus 2tbsp evoo
Not yet bought .*
Total for that is*
Cals2026 fat56.6carbs 74 pro 217.4
Tdee3,365.732
Male 27 6,2
224lbs*
18%bf
Cutting help*
Weights mon - fri 5day split
7-8am*fasted cardio 3-5times weeks*
120-130bpm stepper 45mins*
9-10amMeal 1
6egg whites
Calories103 Fat0.3 g Carbs1.4 g Protein21.6 g
2egg yolks
Calories109 Fat9.0 g Carbs1.2 g Protein5.4 g
Oats 3oz
Calories331 Fat5.9 g Carbs56.4 g Protein14.4 g
Cals 543 fat 15.2 carbs 59 pro 31.4*
12:30pmMeal2
Chicken breast 5oz
Calories277 Fat10.9 g Carbs0.0 g Protein41.9*
Evoo 1 tbsp*
Calories119 Fat13.5 g Carbs0.0 g Protein0.0 g
Packet salad*
Cals 346 fat 14.4carbs0.0 protien41.9*
3pmMeal 3 (pre workout)
Tuna (canned)
Calories317 Fat13.1 g Carbs0.0 g Protein46.6 g
Kidney beans120g
Calories134 Fat6.1 g Carbs15.0 g Protein5.7 g
Tbsp light mayo +packet salad*
Or meal 3 again*
Cals451 fat19.2 carbs 15g pro52.2
6pmMeal 4 (Post workout)
WheyShake cal 240carbs0 fat 1.0 pro50g
Maltodextrin*
Cals 120 carbs0 fat1.0 pro50g
8pmMeal 5
Chicken breast*Calories277 Fat10.9 g Carbs0.0 g Protein41.9 g
Evoo 1 tbsp*
Calories119 Fat13.5 g Carbs0.0 g Protein0.0 g
Cauliflower
Calories396Fat114.4g Carbs0.0 g Protein41.9 g
Do I count cauliflower in macros ?*
Do I count salad in macros?*
Can I just drink flax/evoo late in day to ad up fats if needs be*
Bed shake meal6*
Milk protien 80/20 casien whey*
Plus 2tbsp evoo
Not yet bought .*
Total for that is*
Cals2026 fat56.6carbs 74 pro 217.4
Last edited:
Age:22
Height:5'10
weight:200
bf % 20
bmr: 1959
tdee: 3036
test e 500mg weekly
hgh 20ui weekly
Just started hitting the gym again after alc, mlc, meniscus surgery
goal: 12-14% bf
work out 5-7 days a week
Same diet threw out the week no cheat days
proteins are- chicken, fish, ground turkey
veggies are- green beans, peas, broccoli.
cals / protein / carb / fat
meal one - 1 cup veggies 1 cup protein ( 9-12am ) 300 40 6 10
meal two - 1 cup veggies 1 cup protein ( 3-5pm ) 300 40 6 10
snack - 1 cup protein ( 6-7pm before workout ) 250 40 0 6
meal three - 1 cup veggies 1 cup protein ( 9-10pm after work out ) 300 40 6 10
meal four - 1 cup veggies 1 cup protein ( 11-12pm ) 300 40 6 10
Daily total 1400-1500 cals 200g protein 46g fat 24g carbs ( 55g on rice day once weely for legs day )
Any help is appreciated.
Height:5'10
weight:200
bf % 20
bmr: 1959
tdee: 3036
test e 500mg weekly
hgh 20ui weekly
Just started hitting the gym again after alc, mlc, meniscus surgery
goal: 12-14% bf
work out 5-7 days a week
Same diet threw out the week no cheat days
proteins are- chicken, fish, ground turkey
veggies are- green beans, peas, broccoli.
cals / protein / carb / fat
meal one - 1 cup veggies 1 cup protein ( 9-12am ) 300 40 6 10
meal two - 1 cup veggies 1 cup protein ( 3-5pm ) 300 40 6 10
snack - 1 cup protein ( 6-7pm before workout ) 250 40 0 6
meal three - 1 cup veggies 1 cup protein ( 9-10pm after work out ) 300 40 6 10
meal four - 1 cup veggies 1 cup protein ( 11-12pm ) 300 40 6 10
Daily total 1400-1500 cals 200g protein 46g fat 24g carbs ( 55g on rice day once weely for legs day )
Any help is appreciated.
Last edited:
sleepstalker
I am banned!
My calculations
Stats 172lbs
Active Lift 2-3 days a week, trying to work in cardio sessions soon. Goal 10% bf
Bf 17-20% When I flex I could see upper and middle abs. Slightly.
1347=BMR
2051=TEF
1617=TO LOSE FAT
172 PRO
68 FAT
187 CHO
Ex for me
Food Sources
Protein
Chicken,Pork,Beef
Fats
Macadamia Nut Oil, Olive Oil,Chia Seeds
Carbs
Macaroni/Rice
Preworkout
Rice Cakes
Strawberries
PWO
Milk
whey or egg protein added
Liver Tabs
Ginger Skinless Boneless Chicken Breast
Broccoli
BLT Spinach Salad with green apple and almonds or whatever protein that fits my macros I want
Green Salad
Last meal to help sleep and glycogen recovery
Whole Grain Macaroni w. Sauce maybe white button mushrooms too.
Stats 172lbs
Active Lift 2-3 days a week, trying to work in cardio sessions soon. Goal 10% bf
Bf 17-20% When I flex I could see upper and middle abs. Slightly.
1347=BMR
2051=TEF
1617=TO LOSE FAT
172 PRO
68 FAT
187 CHO
Ex for me
Food Sources
Protein
Chicken,Pork,Beef
Fats
Macadamia Nut Oil, Olive Oil,Chia Seeds
Carbs
Macaroni/Rice
Preworkout
Rice Cakes
Strawberries
PWO
Milk
whey or egg protein added
Liver Tabs
Ginger Skinless Boneless Chicken Breast
Broccoli
BLT Spinach Salad with green apple and almonds or whatever protein that fits my macros I want
Green Salad
Last meal to help sleep and glycogen recovery
Whole Grain Macaroni w. Sauce maybe white button mushrooms too.
Last edited:
.Well 3j I hope you get better soon!! I'll leave my diet and schedule here if you could take look whenever you can
Age: 23
Height:5'11"
weight: 185lb
Bf: 10-12%
Bmr: 1963.85
Tdee: 3142.16
**Goals: bottom of the schedule
***timing of the meals can't be change bc of my work schedule
I can get any food, and eat anything besides Tuna.
Workout schedule
Monday: back-triceps -abs
Tuesday: biceps- chest 20 mins of cardio( running on a trail)
Wednesday: shoulders- traps- legs
Thursday: triceps- back 20 mins of cardio
Friday: chest- biceps- shoulders
Saturday : cardio(20 min) - abs
3:00am: 90g of organic rolled oats
1 cup of fat free milk
6:00am: 150g of baked chicken
8:00am: 300g of broccoli
10:00am 4 slices of whole grain bread
2 ts of cottage cheese
1130am. 4 eggs (white,1 whole$
150g of brown rice
100g black beans
2:30pm. 150g of broccoli
4:00pm -6:00pm - nap
(Pre workout)
630 pm- 300g of sweet potato
150g of baked chicken
150g of brown rice
7:30-9:00 workout
9:10pm -200g of asparagus
1 scoop of isolated whey
930pm. 250g of salmon
150g of brown rice
50g of almonds
1 scoop of casein pro..
1030 bed time
Total day: 3300-3500kcal
340g of carbs
75g of fat
300g of pro
I'm currently on week 13 of a cycle of test e ( it was more like a cutting cycle)
500mg/wk
Went from 192lb 15-20% bf to
185lb 10-12% satisfied with the results
Supplements:
Glutamine
Creatine
Bcaa
Amino acids
Multi vitamins
Whey protein
Fish oils
That's everyday besides Sunday
I been having a really hard time to keep my diet straight on Sunday bc I have a second job at a restaurant, which there are a lot food and not much time to eat...I try to snack more vegiatables and chicken there( I was wondering what are the down side of it)
**Goals: well I'll say all my goals for the next year and Hoping that you can give as most help that you can for me...
Like i said im coming off of a cutting cycle which i have the intentions to maintain for the next 2 months
I wanted to set a lean bulk by the begin of August and run it till April/ may
And by the end of may start a new cutting cycle with test p/tren a/ and maybe an oral
( I'm getting as much information that I can till then, I really want to be prepare for all that)
Anything that I can get to help my goals would be appreciate if you could tell me
Well thanks to at least take look on it 3js
I hope you get better...
Age: 23
Height:5'11"
weight: 185lb
Bf: 10-12%
Bmr: 1963.85
Tdee: 3142.16
**Goals: bottom of the schedule
***timing of the meals can't be change bc of my work schedule
I can get any food, and eat anything besides Tuna.
Workout schedule
Monday: back-triceps -abs
Tuesday: biceps- chest 20 mins of cardio( running on a trail)
Wednesday: shoulders- traps- legs
Thursday: triceps- back 20 mins of cardio
Friday: chest- biceps- shoulders
Saturday : cardio(20 min) - abs
3:00am: 90g of organic rolled oats
1 cup of fat free milk
6:00am: 150g of baked chicken
8:00am: 300g of broccoli
10:00am 4 slices of whole grain bread
2 ts of cottage cheese
1130am. 4 eggs (white,1 whole$
150g of brown rice
100g black beans
2:30pm. 150g of broccoli
4:00pm -6:00pm - nap
(Pre workout)
630 pm- 300g of sweet potato
150g of baked chicken
150g of brown rice
7:30-9:00 workout
9:10pm -200g of asparagus
1 scoop of isolated whey
930pm. 250g of salmon
150g of brown rice
50g of almonds
1 scoop of casein pro..
1030 bed time
Total day: 3300-3500kcal
340g of carbs
75g of fat
300g of pro
I'm currently on week 13 of a cycle of test e ( it was more like a cutting cycle)
500mg/wk
Went from 192lb 15-20% bf to
185lb 10-12% satisfied with the results
Supplements:
Glutamine
Creatine
Bcaa
Amino acids
Multi vitamins
Whey protein
Fish oils
That's everyday besides Sunday
I been having a really hard time to keep my diet straight on Sunday bc I have a second job at a restaurant, which there are a lot food and not much time to eat...I try to snack more vegiatables and chicken there( I was wondering what are the down side of it)
**Goals: well I'll say all my goals for the next year and Hoping that you can give as most help that you can for me...
Like i said im coming off of a cutting cycle which i have the intentions to maintain for the next 2 months
I wanted to set a lean bulk by the begin of August and run it till April/ may
And by the end of may start a new cutting cycle with test p/tren a/ and maybe an oral
( I'm getting as much information that I can till then, I really want to be prepare for all that)
Anything that I can get to help my goals would be appreciate if you could tell me
Well thanks to at least take look on it 3js
I hope you get better...
Last edited:
Age: 21
weight: 176
height: 5ft;10
bf: 15/16%
goals.. BF=10% (at least)
BMR: 1908.68
TDEE: 2958.45
Workout Schedule: wouldnt say its set in stone but
Day 1: bis
Day 2: tris
Day 3: rest
Day 4: chest
Day 5: back
Day 6: legs/abs
Day 7: rest
Repeat
Id usually do about 30 mins of cardio about 4 times a week, usually cross trainer but throw sprints in aswell (just find these can be a bit hard on the shins)
Food: this is what I try to stick to at the moment
Morning shake: usn whey - 24/2.8/3/136
Meal 1: porridge/oat meal (which ever you call it) 12.4/44.4/7.3/298
Meal 2: chicken salad on wholemeal bread 25.5/24/4.5/243.5
Meal 3: jacket potato chicken cheese beans 35.1/44.1/9.3/420.5
Meal 4 (pre gym): 1 beef burger (just the meat) + a small handful of almonds - 23.9/13.7/24.8/203
Meal 5 (post gym/dinner): boneless skinless chicken breast rice, asparagus 49.5/41.5/7.6/446
Bed shake: usn casein shake 26.5/0.5/0.5/112
pro carb fat Kal
G 196.9 171 57 2017
kal 787.6 684 513 1984
40/34/26
i worked it all out in grams from the nutrient value and went with the calories on the packet but as i converted the p/c/f grams into calories i some how ended up with a different figure? lol any how i hope this is sufficient
looking to shred some of this fat and any help would be hugely appreciated!
weight: 176
height: 5ft;10
bf: 15/16%
goals.. BF=10% (at least)
BMR: 1908.68
TDEE: 2958.45
Workout Schedule: wouldnt say its set in stone but
Day 1: bis
Day 2: tris
Day 3: rest
Day 4: chest
Day 5: back
Day 6: legs/abs
Day 7: rest
Repeat
Id usually do about 30 mins of cardio about 4 times a week, usually cross trainer but throw sprints in aswell (just find these can be a bit hard on the shins)
Food: this is what I try to stick to at the moment
Morning shake: usn whey - 24/2.8/3/136
Meal 1: porridge/oat meal (which ever you call it) 12.4/44.4/7.3/298
Meal 2: chicken salad on wholemeal bread 25.5/24/4.5/243.5
Meal 3: jacket potato chicken cheese beans 35.1/44.1/9.3/420.5
Meal 4 (pre gym): 1 beef burger (just the meat) + a small handful of almonds - 23.9/13.7/24.8/203
Meal 5 (post gym/dinner): boneless skinless chicken breast rice, asparagus 49.5/41.5/7.6/446
Bed shake: usn casein shake 26.5/0.5/0.5/112
pro carb fat Kal
G 196.9 171 57 2017
kal 787.6 684 513 1984
40/34/26
i worked it all out in grams from the nutrient value and went with the calories on the packet but as i converted the p/c/f grams into calories i some how ended up with a different figure? lol any how i hope this is sufficient
looking to shred some of this fat and any help would be hugely appreciated!
Last edited:
cbman2184
New member
Some help with my Cutting Diet 3j? Aiming for 1 lb BF per week.
Age- 24
Height- 6'1
Weight-225
BF- 10-12
BMR: 2032
TDEE: 3500
goals- 6-8%
My Diet
Meal 1:
2 whole eggs
6 egg whites
1 cup oatmeal
Meal 2
40g Whey protein
4 Tbl spoons natural PB
Meal 3
230g chicken breast
1 cup broccoli
Meal 4
Pre w/o
230g chicken breast
1 cup broccoli
1 large sweet potato
Meal 5
Post w/o
50g whey protein
24 almonds
Large banana
Meal 6
220g salmon
1 cup Brussels sprouts ( or asparagus)
Meal 7
1 cup cottage cheese
Total daily macros
Calories 2980
Fat 88g
Carbohydrates 190g
Protien 380
Going to be doing this with no AAS help. Also im swapping chicken for salmon and sweet potatoe for brown rice but mesuring out to equal as close as possible.
Thanks buddie any feed back on this plan would be awesome
Age- 24
Height- 6'1
Weight-225
BF- 10-12
BMR: 2032
TDEE: 3500
goals- 6-8%
My Diet
Meal 1:
2 whole eggs
6 egg whites
1 cup oatmeal
Meal 2
40g Whey protein
4 Tbl spoons natural PB
Meal 3
230g chicken breast
1 cup broccoli
Meal 4
Pre w/o
230g chicken breast
1 cup broccoli
1 large sweet potato
Meal 5
Post w/o
50g whey protein
24 almonds
Large banana
Meal 6
220g salmon
1 cup Brussels sprouts ( or asparagus)
Meal 7
1 cup cottage cheese
Total daily macros
Calories 2980
Fat 88g
Carbohydrates 190g
Protien 380
Going to be doing this with no AAS help. Also im swapping chicken for salmon and sweet potatoe for brown rice but mesuring out to equal as close as possible.
Thanks buddie any feed back on this plan would be awesome
I am 18, 253lbs, 6'2 tall, and around 19/20% bodyfat.
My goal is to get a good diet while on clen,
My question is, how much calories should I take in?
I go to the gym 4 days a week for around 1,5 hours a day.
At the moment, I'm eating around 2000 calories, because of the "anti-catabolic" properties of clenbuterol.
It's my fifth day of clen
My macros are
44% protein, 10% carbs, 51% fat, so a sort of keto diet.
What kind of diet would you advice?
I am an endomorph, so I gain fat quite fast actually.
Thanks!!
My goal is to get a good diet while on clen,
My question is, how much calories should I take in?
I go to the gym 4 days a week for around 1,5 hours a day.
At the moment, I'm eating around 2000 calories, because of the "anti-catabolic" properties of clenbuterol.
It's my fifth day of clen
My macros are
44% protein, 10% carbs, 51% fat, so a sort of keto diet.
What kind of diet would you advice?
I am an endomorph, so I gain fat quite fast actually.
Thanks!!
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