3J
Super Moderator
5 days a week
Free Diet Advice from 3J
- Thread starter 3J
- Start date
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3J
Super Moderator
age 42
weight 178
height 5'8"
bf 25
goals muscular lookin
bmr 1681
tdee 2312
3 months on trt
normal diet (bring lunch to work so this is almost everyday)
breakfast
2 eggs scrambled with cheddar cheese
2 slices bacon
1 slice white toast
8oz milk
1cup coffee
lunch
1 can chicken breast sandwich with evoo
small amount of cottage cheese
20oz water with 5 cal flavor packet
dinner
could be tacos, bbq chicken breast w/vegtable, spagetti, or pizza. I make the family dinner.
I had been doing stronglifts 5x5 for 2 months and noticed weight gain without fat. Looking to just have a better body build and feel better.
well, your eating at your tdee.. and also that variable x at dinner isn't good.. everything has to be planned.. if you really want to make the most of your testosterone replacement therapy (TRT) you need to run a static diet.. you need to eat at least 5, ideally 6 times a day.. whats your workout routine looking like?
mrricco2012
Mini Rocky
I had a quick question 3J. I know many people recommend keeping healthy fats on a bulk down to .4 or .5 x BW for total fats. But im finding it quit difficult to get my carbs up to the 400-450 range. My daily fat range is already a bit higher then my .5 which is 75 grams of fat. Its usually 70-85 for daily fats. Im just trying to get 3500 calories a day. My protein is around 275-300 grams a day, with the fat being around 70-85. Sure I could just eat more oatmeal, but just wondering if its truely rec to keep fats low on bulking diet, or can I go a bit higher. I'd just rather eat another serving of peanut butter then eating 3-4 more servings of oatmeal each day.
Hi 3J
I have been through to your postings, which are to be honest very much saturated with knowledge and your understanding.
I have been working out for past 18 months now. Did work out for few years but had a break of 5 years but at the moment I am working 5 days a week.
I want to request you to give me a piece of advice from your good knowledge as I am going to start a cycle now for 8 weeks.
Primobolan Depot
Test Prop
Clentbutrol
Masteron
Winstrol Depot
HGH 4 IU daily.
And then the post cycle therapy.
I do go lifts with higher weight, for squats I go up to 220 kgs. Heavy weights for mass and lower reps but separation exercises I go for light weight with 12 reps.
I weigh 88 kgs.
My body fat is around 17-19 %
My measurements are
Arms = a couple point below then 18 now, it was 18 before and I have started doing cardio for 15 mins daily, 5 days, before exercise with my heart below than 120 which you have mentioned anyway, so I think my BF has gone down a bit.
Height = 5'10
Chest= 47
Neck =17 1/2
Legs = 25, my quads are bit weak and hardly improve, got good shaped outer muscle though.
Calves= 16 1/2
Waist = 32
I was more on shakes but after reading your good thread, thought it was in my mind already to change the diet plan, but surely now after reading yours from today I have changed everything as I want to get the max out of my cycle. I am good at diet but would like to get more help from you.
So if you could please tell me what should I add up and delete?
What will be best way to keep the blood level and how much these roids should be injected per week?
My goal is get pure solid muscle with minimum BF possible.
Hope to hear from your as soon as possible.
Many Thank
Waaris
I have been through to your postings, which are to be honest very much saturated with knowledge and your understanding.
I have been working out for past 18 months now. Did work out for few years but had a break of 5 years but at the moment I am working 5 days a week.
I want to request you to give me a piece of advice from your good knowledge as I am going to start a cycle now for 8 weeks.
Primobolan Depot
Test Prop
Clentbutrol
Masteron
Winstrol Depot
HGH 4 IU daily.
And then the post cycle therapy.
I do go lifts with higher weight, for squats I go up to 220 kgs. Heavy weights for mass and lower reps but separation exercises I go for light weight with 12 reps.
I weigh 88 kgs.
My body fat is around 17-19 %
My measurements are
Arms = a couple point below then 18 now, it was 18 before and I have started doing cardio for 15 mins daily, 5 days, before exercise with my heart below than 120 which you have mentioned anyway, so I think my BF has gone down a bit.
Height = 5'10
Chest= 47
Neck =17 1/2
Legs = 25, my quads are bit weak and hardly improve, got good shaped outer muscle though.
Calves= 16 1/2
Waist = 32
I was more on shakes but after reading your good thread, thought it was in my mind already to change the diet plan, but surely now after reading yours from today I have changed everything as I want to get the max out of my cycle. I am good at diet but would like to get more help from you.
So if you could please tell me what should I add up and delete?
What will be best way to keep the blood level and how much these roids should be injected per week?
My goal is get pure solid muscle with minimum BF possible.
Hope to hear from your as soon as possible.
Many Thank
Waaris
Hi 3J
I have been through to your postings, which are to be honest very much saturated with knowledge and your understanding.
I have been working out for past 18 months now. Did work out for few years but had a break of 5 years but at the moment I am working 5 days a week.
I want to request you to give me a piece of advice from your good knowledge as I am going to start a cycle now for 8 weeks.
primobolan Depot
test Prop
Clentbutrol
Masteron
Winstrol Depot
HGH 4 IU daily.
And then the post cycle therapy.
I do go lifts with higher weight, for squats I go up to 220 kgs. Heavy weights for mass and lower reps but separation exercises I go for light weight with 12 reps.
I weigh 88 kgs.
My body fat is around 17-19 %
My measurements are
Arms = a couple point below then 18 now, it was 18 before and I have started doing cardio for 15 mins daily, 5 days, before exercise with my heart below than 120 which you have mentioned anyway, so I think my BF has gone down a bit.
Height = 5'10
Chest= 47
Neck =17 1/2
Legs = 25, my quads are bit weak and hardly improve, got good shaped outer muscle though.
Calves= 16 1/2
Waist = 32
I was more on shakes but after reading your good thread, thought it was in my mind already to change the diet plan, but surely now after reading yours from today I have changed everything as I want to get the max out of my cycle. I am good at diet but would like to get more help from you.
So if you could please tell me what should I add up and delete?
What will be best way to keep the blood level and how much these roids should be injected per week?
My goal is get pure solid muscle with minimum BF possible.
Hope to hear from your as soon as possible.
And sorry to mention it in above, I am going to your PGCL in the last week of cycle.
Many Thank
Waaris
I have been through to your postings, which are to be honest very much saturated with knowledge and your understanding.
I have been working out for past 18 months now. Did work out for few years but had a break of 5 years but at the moment I am working 5 days a week.
I want to request you to give me a piece of advice from your good knowledge as I am going to start a cycle now for 8 weeks.
primobolan Depot
test Prop
Clentbutrol
Masteron
Winstrol Depot
HGH 4 IU daily.
And then the post cycle therapy.
I do go lifts with higher weight, for squats I go up to 220 kgs. Heavy weights for mass and lower reps but separation exercises I go for light weight with 12 reps.
I weigh 88 kgs.
My body fat is around 17-19 %
My measurements are
Arms = a couple point below then 18 now, it was 18 before and I have started doing cardio for 15 mins daily, 5 days, before exercise with my heart below than 120 which you have mentioned anyway, so I think my BF has gone down a bit.
Height = 5'10
Chest= 47
Neck =17 1/2
Legs = 25, my quads are bit weak and hardly improve, got good shaped outer muscle though.
Calves= 16 1/2
Waist = 32
I was more on shakes but after reading your good thread, thought it was in my mind already to change the diet plan, but surely now after reading yours from today I have changed everything as I want to get the max out of my cycle. I am good at diet but would like to get more help from you.
So if you could please tell me what should I add up and delete?
What will be best way to keep the blood level and how much these roids should be injected per week?
My goal is get pure solid muscle with minimum BF possible.
Hope to hear from your as soon as possible.
And sorry to mention it in above, I am going to your PGCL in the last week of cycle.
Many Thank
Waaris
gotnuffin
New member
New to this forum - need advice on my routine.
I joined this site just so you could critique my diet. I'm FOR REAL about getting into mean shape and I*want to have my diet nailed down.
Female
age 33
weight 146
height 5’6”
bf 19%
Goals: to lose body fat and gain muscle for “bikini” type figure. Was a marathon runner and had approx 1 year of very little exercise due to arthritis. Now I’m soft and don’t fit into my clothes anymore. I want to lose at least ten pounds and go down 2 sizes.
Started 4 days ago with Anavar 5 mg, Clen 20 mcg, T3 12.5 mcg daily
Also take flax seed oil, Slo Mag, L-Tyrosine, Taurine, D-Ribose daily
HIT cardio twice weekly consisting of ten minutes of 15 sec sprints/45 sec recover and 10 minutes of 1 minute sprints/1 minute recover – no weights on HIT day
Weights 3x weekly legs/back/arms
abs after every workout
BMR 1532
TDEE 2374
1 gallon of water a day, sometimes green tea mixed in there. Occasional can of diet pop.
7:30 a.m. breakfast:
1 cup black coffee
4 egg whites scrambled
low carb toast 1 piece
pro 24/carb 1/fat 3/cal 124
11:30 lunch:
½ cup plain greek yogurt with berries on top
1 boiled egg
pro 34/carb 12/fat 5/cal 187
2:30snack/pre workout:
protein shake with 1 scoop maca powder
apple
pro 20/carb 21/fat 1.5/cal 200
4:00 after workout:
mixed veggie juice made with juicer
pro 5/carb 25/fat 1.5/cal 200
7:00 dinner:
I grilled chicken breast
Salad with vinagrette dressing
Asparagus
pro 22/carb 12/fat 9/cal 250
9:00 Snack
½ cup chicken salad on 1 piece low carb toast
pro 23/carb 4/fat 8/cal 160
DAILY TOTAL: pro 128/carb 75/fat 28/cal 1121
I joined this site just so you could critique my diet. I'm FOR REAL about getting into mean shape and I*want to have my diet nailed down.
Female
age 33
weight 146
height 5’6”
bf 19%
Goals: to lose body fat and gain muscle for “bikini” type figure. Was a marathon runner and had approx 1 year of very little exercise due to arthritis. Now I’m soft and don’t fit into my clothes anymore. I want to lose at least ten pounds and go down 2 sizes.
Started 4 days ago with Anavar 5 mg, Clen 20 mcg, T3 12.5 mcg daily
Also take flax seed oil, Slo Mag, L-Tyrosine, Taurine, D-Ribose daily
HIT cardio twice weekly consisting of ten minutes of 15 sec sprints/45 sec recover and 10 minutes of 1 minute sprints/1 minute recover – no weights on HIT day
Weights 3x weekly legs/back/arms
abs after every workout
BMR 1532
TDEE 2374
1 gallon of water a day, sometimes green tea mixed in there. Occasional can of diet pop.
7:30 a.m. breakfast:
1 cup black coffee
4 egg whites scrambled
low carb toast 1 piece
pro 24/carb 1/fat 3/cal 124
11:30 lunch:
½ cup plain greek yogurt with berries on top
1 boiled egg
pro 34/carb 12/fat 5/cal 187
2:30snack/pre workout:
protein shake with 1 scoop maca powder
apple
pro 20/carb 21/fat 1.5/cal 200
4:00 after workout:
mixed veggie juice made with juicer
pro 5/carb 25/fat 1.5/cal 200
7:00 dinner:
I grilled chicken breast
Salad with vinagrette dressing
Asparagus
pro 22/carb 12/fat 9/cal 250
9:00 Snack
½ cup chicken salad on 1 piece low carb toast
pro 23/carb 4/fat 8/cal 160
DAILY TOTAL: pro 128/carb 75/fat 28/cal 1121
3J
Super Moderator
so the only real issue i see here is a lack of healthy fats and the bad carb timing at 9pm..
if you remove the low carb toast at 9 and replace it with an avocado that would be better.. that should take you up to about 1300 calories..
your post workout juicer needs protein.. add 20g protein there.. that adds another 90 ish calorie sthere.. that's 1400 caloires..
add 10 almonds to meal 2 and your g2g
3J
Super Moderator
where's the diet???
3J
Super Moderator
if your carbs are up that high you can up your healthy fats for more calories... just stick to the good stuff you will be ok
3J
Super Moderator
cheat meals should happen once a week on leg day.. replace a regular meal with a cheat meal...
My diet,please help
Hello my name is jonathan and i need help with my diet.I have been told that you work wonders for people and will not charge just to help some one out a bit.
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
I work out 5 times a week woking each muscle group once.Cardio is performed 3 times a week and consists of Rowing or moderate Treadmil walking for 20 Minutes.My goal is to gain lean muscle with minimal fat gain.I would really appreciate your help and guidance if I have left anything out please tell me and I will get right on it.
My diet:
Hello my name is jonathan and i need help with my diet.I have been told that you work wonders for people and will not charge just to help some one out a bit.
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
My diet:
Meal 1:
4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
1 banana
525 calories, 40 g protein, 50 g carbs, 15 g fat
Meal 2:
2 slices whole-grain bread
2-3 slices fat-free cheese
Tuna
Mustard and mayo
350 calories, 25 g protein, 35 g carbs, 10 g fat
Meal 3:
(7 oz.) extra-lean ground beef
2 cups pasta
3/4 cup broccoli
700 calories, 60 g protein, 80 g carbs, 15 g fat
Meal 4 (Pre work out):
1 cup fat-free cottage cheese
4 slices rye toast with 2 Tablespoons of Peanut Butter
530 calories, 35 g protein, 80 g carbs, 5 g fat
Meal 5 (Post work out):
One serving of Nutritech Anabolic mass builder
450 calories, 45 g protein, 60 g carbs, 2 g fat
Meal 6:
1 chicken breast (7-9 oz.)
1 yam
1 cup peas, corn and carrots
600 calories, 50 g protein, 50 g carbs, 5 g fat
Meal 7:
One serving of Casein Protein
116 calories,26 g protein ,1 g carbs,1 g fat
My maintenqnce is 2400 cals
Thanks again
Hello my name is jonathan and i need help with my diet.I have been told that you work wonders for people and will not charge just to help some one out a bit.
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
I work out 5 times a week woking each muscle group once.Cardio is performed 3 times a week and consists of Rowing or moderate Treadmil walking for 20 Minutes.My goal is to gain lean muscle with minimal fat gain.I would really appreciate your help and guidance if I have left anything out please tell me and I will get right on it.
My diet:
Hello my name is jonathan and i need help with my diet.I have been told that you work wonders for people and will not charge just to help some one out a bit.
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
My diet:
Meal 1:
4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
1 banana
525 calories, 40 g protein, 50 g carbs, 15 g fat
Meal 2:
2 slices whole-grain bread
2-3 slices fat-free cheese
Tuna
Mustard and mayo
350 calories, 25 g protein, 35 g carbs, 10 g fat
Meal 3:
(7 oz.) extra-lean ground beef
2 cups pasta
3/4 cup broccoli
700 calories, 60 g protein, 80 g carbs, 15 g fat
Meal 4 (Pre work out):
1 cup fat-free cottage cheese
4 slices rye toast with 2 Tablespoons of Peanut Butter
530 calories, 35 g protein, 80 g carbs, 5 g fat
Meal 5 (Post work out):
One serving of Nutritech Anabolic mass builder
450 calories, 45 g protein, 60 g carbs, 2 g fat
Meal 6:
1 chicken breast (7-9 oz.)
1 yam
1 cup peas, corn and carrots
600 calories, 50 g protein, 50 g carbs, 5 g fat
Meal 7:
One serving of Casein Protein
116 calories,26 g protein ,1 g carbs,1 g fat
My maintenqnce is 2400 cals
Thanks again
My diet,please help
Hello my name is jonathan and i need help with my diet.I have been told that you work wonders for people and will not charge just to help some one out a bit.
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
I work out 5 times a week woking each muscle group once.Cardio is performed 3 times a week and consists of Rowing or moderate Treadmil walking for 20 Minutes.My goal is to gain lean muscle with minimal fat gain.I would really appreciate your help and guidance if I have left anything out please tell me and I will get right on it.
My diet:
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
My diet:
Meal 1:
4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
1 banana
525 calories, 40 g protein, 50 g carbs, 15 g fat
Meal 2:
2 slices whole-grain bread
2-3 slices fat-free cheese
Tuna
Mustard and mayo
350 calories, 25 g protein, 35 g carbs, 10 g fat
Meal 3:
(7 oz.) extra-lean ground beef
2 cups pasta
3/4 cup broccoli
700 calories, 60 g protein, 80 g carbs, 15 g fat
Meal 4 (Pre work out):
1 cup fat-free cottage cheese
4 slices rye toast with 2 Tablespoons of Peanut Butter
530 calories, 35 g protein, 80 g carbs, 5 g fat
Meal 5 (Post work out):
One serving of Nutritech Anabolic mass builder
450 calories, 45 g protein, 60 g carbs, 2 g fat
Meal 6:
1 chicken breast (7-9 oz.)
1 yam
1 cup peas, corn and carrots
600 calories, 50 g protein, 50 g carbs, 5 g fat
Meal 7:
One serving of Casein Protein
116 calories,26 g protein ,1 g carbs,1 g fat
My maintenqnce is 2400 cals
Thanks again
Hello my name is jonathan and i need help with my diet.I have been told that you work wonders for people and will not charge just to help some one out a bit.
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
I work out 5 times a week woking each muscle group once.Cardio is performed 3 times a week and consists of Rowing or moderate Treadmil walking for 20 Minutes.My goal is to gain lean muscle with minimal fat gain.I would really appreciate your help and guidance if I have left anything out please tell me and I will get right on it.
My diet:
My Stats:
Age:16
BF%:14
Weight:145
Height:5,10 feet
My diet:
Meal 1:
4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
1 banana
525 calories, 40 g protein, 50 g carbs, 15 g fat
Meal 2:
2 slices whole-grain bread
2-3 slices fat-free cheese
Tuna
Mustard and mayo
350 calories, 25 g protein, 35 g carbs, 10 g fat
Meal 3:
(7 oz.) extra-lean ground beef
2 cups pasta
3/4 cup broccoli
700 calories, 60 g protein, 80 g carbs, 15 g fat
Meal 4 (Pre work out):
1 cup fat-free cottage cheese
4 slices rye toast with 2 Tablespoons of Peanut Butter
530 calories, 35 g protein, 80 g carbs, 5 g fat
Meal 5 (Post work out):
One serving of Nutritech Anabolic mass builder
450 calories, 45 g protein, 60 g carbs, 2 g fat
Meal 6:
1 chicken breast (7-9 oz.)
1 yam
1 cup peas, corn and carrots
600 calories, 50 g protein, 50 g carbs, 5 g fat
Meal 7:
One serving of Casein Protein
116 calories,26 g protein ,1 g carbs,1 g fat
My maintenqnce is 2400 cals
Thanks again
Wick603
New member
Hi, looking for critique, I'm a little difficult.
Age 28
Height 6feet
Weight 198
Bf. 10 percent (electrical impedance) probably closer to 11 or 12
Gender. Male
Goal looking to clean Bulk or cut, really looking to add a 10 to 15 lbm while dropping 3 to 4 percent body fat.
Things that make me a pain, I use intermitant fasting, I eat from 7am to 1pm most of the time, usually never past 4pm. So while I've separated into meals for simplicity usually most of the food is consumed in one sitting minus after workout shake, and veg juice.
I can not tolerate low carb, I simply can't function. And I'm not a nice person while low carbing. Carb cycling is one day on one day off the bout the best I can do. But really hate it, and find it impossible to stick to. And don't really eat meat, maybe a few times a year.
I don't do much cardio, am going to have to start, suggestions appreciated. How much duration wise, and how often, assuming after workout is ideal
Tdee 2854
Bmr 2076
Hope I calculated right
Current eating,
First meal,
Greek yogurt,
Blueberries
Bananas
Chia seeds
Pumpkin seed oil
Flax seed oil
Wheat germ
Cocoa nibs
P/72/F/40/C/135
Second meal
Chia seeds
Organic bread stone milled whole grain
Organic nut butter usually almond
P/19/C/76/F/28
Third meal is after workout shake
Egg whites
2 scoops protein powder
P/85/C/7/F/0
Final meal
Veggie juice
Juiced kale
Apple lemon
Broccoli
Wheat grass
Carrot
Zucchini
Have not included cals from veggie juice meal as I fugues they are negligible. All foods are organic, and as unprocessed as is humanly possible. I also take some sups. A multi vit, glutamine. Sometimes bu t not often bcaas.
Total cals= 2200 what I came up with. Might be closer to the 2300 or 2400 mark when factoring in all the veggie juice.
Looking for critiques, ways to improve based on my goals, figure I got to eat some more cals, possible if I am to obtain these goal from upcoming aas cycle. Thanks for input.
Workout at least three times a week usually more like 4 to 5
Use a gvt program. Higher reps lower weight type thing. Was way over weight as a teen, kinda paranoid about diet weight gain really. But honestly think upping the cals a bit and adding some cardio might be the thing. But really want to achieve the desired results from diet and upcoming aas cycle.
Age 28
Height 6feet
Weight 198
Bf. 10 percent (electrical impedance) probably closer to 11 or 12
Gender. Male
Goal looking to clean Bulk or cut, really looking to add a 10 to 15 lbm while dropping 3 to 4 percent body fat.
Things that make me a pain, I use intermitant fasting, I eat from 7am to 1pm most of the time, usually never past 4pm. So while I've separated into meals for simplicity usually most of the food is consumed in one sitting minus after workout shake, and veg juice.
I can not tolerate low carb, I simply can't function. And I'm not a nice person while low carbing. Carb cycling is one day on one day off the bout the best I can do. But really hate it, and find it impossible to stick to. And don't really eat meat, maybe a few times a year.
I don't do much cardio, am going to have to start, suggestions appreciated. How much duration wise, and how often, assuming after workout is ideal
Tdee 2854
Bmr 2076
Hope I calculated right
Current eating,
First meal,
Greek yogurt,
Blueberries
Bananas
Chia seeds
Pumpkin seed oil
Flax seed oil
Wheat germ
Cocoa nibs
P/72/F/40/C/135
Second meal
Chia seeds
Organic bread stone milled whole grain
Organic nut butter usually almond
P/19/C/76/F/28
Third meal is after workout shake
Egg whites
2 scoops protein powder
P/85/C/7/F/0
Final meal
Veggie juice
Juiced kale
Apple lemon
Broccoli
Wheat grass
Carrot
Zucchini
Have not included cals from veggie juice meal as I fugues they are negligible. All foods are organic, and as unprocessed as is humanly possible. I also take some sups. A multi vit, glutamine. Sometimes bu t not often bcaas.
Total cals= 2200 what I came up with. Might be closer to the 2300 or 2400 mark when factoring in all the veggie juice.
Looking for critiques, ways to improve based on my goals, figure I got to eat some more cals, possible if I am to obtain these goal from upcoming aas cycle. Thanks for input.
Workout at least three times a week usually more like 4 to 5
Use a gvt program. Higher reps lower weight type thing. Was way over weight as a teen, kinda paranoid about diet weight gain really. But honestly think upping the cals a bit and adding some cardio might be the thing. But really want to achieve the desired results from diet and upcoming aas cycle.
Last edited:
Animalized
New member
Hey 3J, wanting you to look this over for me, see if I'm on the right track.
49/5'10"/204lbs/16% BF
BMR - 2052.42 / TDEE 3540.42
My goal is to hopefully drop my bf% a lot more. I've finally came to the conclusion that carbs really don't agree with my body/stomach so I've really cut down on them.
DIET: 6 meals per day
Meal 1:
5 grams BCAA
Multi Vitamin
B-Complex
Calcium
1/4 avocado
Juice from half a lemon
2 - Shredded Wheat Biscuits
2 scoops Isolate Protein poured on top
1/2 cup blue berries
1/2 medium sized apple
P 54.1/C 66.1/F 7.6/Cals 519
Workout hour later
1 hour low impact cardio/ then 1.5 hours workout - 6 days/week
Meal 2
ost workout shake
2 scoops protein poweder
70 grams Dextrose
1 banana
P 49.1/C 97.1/F 2.3/ Cals 590
Hour later eat meal 3
Meal 3:
2 cups Broccoli
7 oz. chicken breast
P 65.6/C 10/F 7.1/Cals 387
Meal 4:
1 cup Green Beans
7 oz. Lean Ground Beef
P 54.6/C 7/F 34.5/Cals 575
Meal 5:
8 oz. Minced Lean Ground Turkey
P 42.8/C 0/F 11.2/Cals 292
Meal 6:
7 oz. Inside Round Steak
P 64.8/C 0/F 17.5/Cals 436
Before bed: 1 tsp Metamucil / 2 Garlic pills
Drink app. 148 oz. (1.16 US Gallon) water per day
Totals Per Day: Pro 330.9g/ Carbs 180.1g/ Fat 80.3g/ Cals 2800
I was running my calories closer to my TDEE but wasn't noticing any weight drop or anything so lowered the cals a little more about 1 1/2 weeks ago.
Carbs were always making meal feel bloated and giving me the fat gut look.
Appreciate any advice or critique you can throw my way to help reduce my bf %
49/5'10"/204lbs/16% BF
BMR - 2052.42 / TDEE 3540.42
My goal is to hopefully drop my bf% a lot more. I've finally came to the conclusion that carbs really don't agree with my body/stomach so I've really cut down on them.
DIET: 6 meals per day
Meal 1:
5 grams BCAA
Multi Vitamin
B-Complex
Calcium
1/4 avocado
Juice from half a lemon
2 - Shredded Wheat Biscuits
2 scoops Isolate Protein poured on top
1/2 cup blue berries
1/2 medium sized apple
P 54.1/C 66.1/F 7.6/Cals 519
Workout hour later
1 hour low impact cardio/ then 1.5 hours workout - 6 days/week
Meal 2
ost workout shake2 scoops protein poweder
70 grams Dextrose
1 banana
P 49.1/C 97.1/F 2.3/ Cals 590
Hour later eat meal 3
Meal 3:
2 cups Broccoli
7 oz. chicken breast
P 65.6/C 10/F 7.1/Cals 387
Meal 4:
1 cup Green Beans
7 oz. Lean Ground Beef
P 54.6/C 7/F 34.5/Cals 575
Meal 5:
8 oz. Minced Lean Ground Turkey
P 42.8/C 0/F 11.2/Cals 292
Meal 6:
7 oz. Inside Round Steak
P 64.8/C 0/F 17.5/Cals 436
Before bed: 1 tsp Metamucil / 2 Garlic pills
Drink app. 148 oz. (1.16 US Gallon) water per day
Totals Per Day: Pro 330.9g/ Carbs 180.1g/ Fat 80.3g/ Cals 2800
I was running my calories closer to my TDEE but wasn't noticing any weight drop or anything so lowered the cals a little more about 1 1/2 weeks ago.
Carbs were always making meal feel bloated and giving me the fat gut look.
Appreciate any advice or critique you can throw my way to help reduce my bf %
Last edited:
DreDay187
Beast666 FanClub Pres
Hey 3J, wanting you to look this over for me, see if I'm on the right track.
49/5'10"/204lbs/16% BF
BMR - 2052.42 / TDEE 3540.42
My goal is to hopefully drop my bf% a lot more. I've finally came to the conclusion that carbs really don't agree with my body/stomach so I've really cut down on them.
DIET: 6 meals per day
Meal 1:
5 grams BCAA
Multi Vitamin
B-Complex
Calcium
1/4 avocado
Juice from half a lemon
2 - Shredded Wheat Biscuits
2 scoops Isolate Protein poured on top
1/2 cup blue berries
1/2 medium sized apple
P 54.1/C 66.1/F 7.6/Cals 519
Workout hour later
1 hour low impact cardio/ then 1.5 hours workout
Meal 2
2 scoops protein poweder
70 grams Dextrose
1 banana
P 49.1/C 97.1/F 2.3/ Cals 590
Hour later eat meal 3
Meal 3:
2 cups Broccoli
7 oz. chicken breast
P 65.6/C 10/F 7.1/Cals 387
Meal 4:
1 cup Green Beans
7 oz. Lean Ground Beef
P 54.6/C 7/F 34.5/Cals 575
Meal 5:
8 oz. Minced Lean Ground Turkey
P 42.8/C 0/F 11.2/Cals 292
Meal 6:
7 oz. Inside Round Steak
P 64.8/C 0/F 17.5/Cals 436
Before bed: 1 tsp Metamucil / 2 Garlic pills
Drink app. 148 oz. (1.16 US Gallon) water per day
Totals Per Day: Pro 330.9g/ Carbs 180.1g/ Fat 80.3g/ Cals 2800
I was running my calories closer to my TDEE but wasn't noticing any weight drop or anything so lowered the cals a little more about 1 1/2 weeks ago.
Carbs were always making meal feel bloated and giving me the fat gut look.
Appreciate any advice or critique you can throw my way to help reduce my bf %
You might have an intolerance to carbs or a gluten sensitivity then. Have you thought about running a keto style diet in that case?
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