Free Diet Advice from 3J

[3J]

you need to go back and read post 1

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!!

 

[3J]

Just wondering to get lean and get size....do you need to bulk and cut? or could you just carb cycle year round?

you shouldn't carb cycle for more then 4 months at a time max

 

[3J]

the carb timing looks correct... protein is a bit too high but that's not going to hurt you.. meal 2 would be better off as whole foods...

whats cardio going to be at?? should be at least 40min post workout heart rate at 130

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

 

[3J]

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!

when you say chicken salad do you mean with mayo?

 

[3J]

diet looks ok.. for the bulk i would start at 3500 calories... 300g protein 400g carbs and about 80g fats... slowly add the calories as you go along looking for 1-2lbs gain a week... if you want me to personalize it for you you can always become a client by emailing me at 3jdiet@gmail.com[QUOTE="Diegopyne, post: 3309493, member: 293493"].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...[/QUOTE]

 

[3J]

age
sex
weight
height

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.

 

[3J]

your diet is too vague and your wayyy under eating there is alot that needs to be changed here bro.. i cut my female clients at 1500 caloires

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.

 

[3J]

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?

the question is too broad.. some people work better with keto then carb cycle.. statistically i have found carb cycling to be the most effective though

 

[3J]

guys, i know its been a sec since i posted.. for that reason if i havn't responded to your post and you would still like me to please reply with your post number...

also, for those of you looking for a more customized personal experience where i provide a meal plan with multiple food choices, a workout and cardio routine synergistic with the diet, and have you check in with me weekly with measurements so that i may track your progress and make changes as i see fit, feel free to email me to become a paying client.. 3jdiet@gmail.com

or check out my website at 3jsdiet.com

 

[jake33]

Hey 3J do you have any good substitutes for eggs for wife in the a.m? She doesnt like them at all. She does protein shakes but doesnt stay full very long....any help would be appreciated!

 

[3J]

Hey 3J do you have any good substitutes for eggs for wife in the a.m? She doesnt like them at all. She does protein shakes but doesnt stay full very long....any help would be appreciated!

you would need a fast digesting protein.. egg whites and whey are the fastest.. the next step up would be a lean fish

 

[Prowl]

Hey 3j, can u explain what carb cycling is?,I have an idea just want to make sure.
Thanks bro!

 

[charlieg]

guys, i know its been a sec since i posted.. for that reason if i havn't responded to your post and you would still like me to please reply with your post number...

also, for those of you looking for a more customized personal experience where i provide a meal plan with multiple food choices, a workout and cardio routine synergistic with the diet, and have you check in with me weekly with measurements so that i may track your progress and make changes as i see fit, feel free to email me to become a paying client.. 3jdiet@gmail.com

or check out my website at 3jsdiet.com

2090 and 2091 posts please

 

[cbman2184]

the carb timing looks correct... protein is a bit too high but that's not going to hurt you.. meal 2 would be better off as whole foods...

whats cardio going to be at?? should be at least 40min post workout heart rate at 130

ok how many times per week would you do that cardio protocol?

thanks for reply

 

[Diegopyne]

diet looks ok.. for the bulk i would start at 3500 calories... 300g protein 400g carbs and about 80g fats... slowly add the calories as you go along looking for 1-2lbs gain a week... if you want me to personalize it for you you can always become a client by emailing me at 3jdiet@gmail.com[/QUOTE]

Thanks for The feedback, I'm really looking forward to be a client, just want to go on my own for now till I have some extra money.. So for now ill do what I can.
Once again thank you!

 

[Serge_09]

when you say chicken salad do you mean with mayo?

i do occasionaly have a little bit of mayo on the sandwhich just to moisten it a little lol

 

[diesel_3]

3J,
I had written an email to you from on your website (couple weeks ago) and never received a response.
I want to start my first cycle within the next couple of months and want to learn enough so that I can maximize my first cycle.

The form should have my name, it's Mack...I have all my info in that email that I sent, please respond if you can.

Thanks

 

[3J]

my man i never received an email.. can you please email me at 3jdiet@gmail.com so we can figure it out?

3J,
I had written an email to you from on your website (couple weeks ago) and never received a response.
I want to start my first cycle within the next couple of months and want to learn enough so that I can maximize my first cycle.

The form should have my name, it's Mack...I have all my info in that email that I sent, please respond if you can.

Thanks

 

[3J]

i do occasionaly have a little bit of mayo on the sandwhich just to moisten it a little lol

its not ideal..

 

[3J]

Thanks for The feedback, I'm really looking forward to be a client, just want to go on my own for now till I have some extra money.. So for now ill do what I can.
Once again thank you!

any time my man!!