Free Diet Advice from 3J

[JMAN1982]

Hey 3J any chance you could take a look at post #2087?

 

[Animalized]

You might have an intolerance to carbs or a gluten sensitivity then. Have you thought about running a keto style diet in that case?

Took a gander at it after reading your reply. I'd love to hear 3J's take on this as well but figured it out and for the Keto diet I'd have to eat around 170g of fat per day. Just sitting here trying to figure out what I would eat to get them kind of fat numbers and not effect other numbers as well, like carbs. Also, the "no carbs" thing. I assume they mean minimal carbs? Like breakfast for instance, how do you eat and not take in any carbs? Even egg whites give you a small percentage of carbs. And that means no post workout shake?

 

[db94]

i wanna change my frame from being known as that skinny to being jacked
age: 18
weight: 165lbs
height: 184cm
bf%: 15% (im skinny fat)
goal: bulk for 9 months and put on as much mass as possible to cut for next summer
previous food habit: very poor, eating a lot of junk food and crap

current workout im doing is layne nortons PHAT routine

bmr: 1886
tdee: 2923

diet plan

meal one: cal/pro/carb/fat
.5 chicken breast
1 cup of milk
1 cup of oats 596/45/75/12

meal two: cal/pro/carb/fat
2 cans of tuna, mayo and corn
250grams of sweet potato 466/25/69/10

meal three: cal/pro/carb/fat
250grams of turkey breast
2 large potatoes 837/68/126/5

meal four: cal/pro/carb/fat Postworkout meal
50grams of whey isolate
1 banana
1 apple 437/42/67/3

meal five: cal/pro/carb/fat
1 chicken breast
1 tablespoon olive oil 261/26/0/17

meal six: cal/pro/carb/fat
2 beef patties
1 whole avocado 730/44/17/56


354g Carbs
103g Fat
250g Protein
3327 Calories

thanks heaps 3J!!

 

[3J]

You might have an intolerance to carbs or a gluten sensitivity then. Have you thought about running a keto style diet in that case?

i would say we might be jumping the gun on that doc... yes, it is a possibility.. but without some more data on past nutritional philosophies he has followed i wouldn't say that..

the diet as posted seems ok.. but its missing a ton of micronutrition.. i would up the veggies and get some variation in there... you have to balance out the acidity in the body with veggies or it just stops working as well as it does.. i stuff my face with veggies all day to keep my body from getting too acidic...

 

[3J]

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?
your bodies metabolism was slower then what it should have been.. that's the simple answer
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.

so here is the issue.. your using to much whey... from the looks of it almost half your protein is coming from a supp...

furthermore... if you want to recomp the best way to do it is to carb cycle.. having come off a strong calorie def. its a good time to feed your body right for recomposition... it is in an anabolic state

remember, recomping is more about macro manipulation and timing then anything.. given your body allows the recomposition, it will be slower process.. but more rewarding in my opinion..

 

[3J]

what is .5 chicken breast?? lol

i wanna change my frame from being known as that skinny to being jacked
age: 18
weight: 165lbs
height: 184cm
bf%: 15% (im skinny fat)
goal: bulk for 9 months and put on as much mass as possible to cut for next summer
previous food habit: very poor, eating a lot of junk food and crap

current workout im doing is layne nortons PHAT routine

bmr: 1886
tdee: 2923

diet plan

meal one: cal/pro/carb/fat
.5 chicken breast
1 cup of milk
1 cup of oats 596/45/75/12

meal two: cal/pro/carb/fat
2 cans of tuna, mayo and corn
250grams of sweet potato 466/25/69/10

meal three: cal/pro/carb/fat
250grams of turkey breast
2 large potatoes 837/68/126/5

meal four: cal/pro/carb/fat Postworkout meal
50grams of whey isolate
1 banana
1 apple 437/42/67/3

meal five: cal/pro/carb/fat
1 chicken breast
1 tablespoon olive oil 261/26/0/17

meal six: cal/pro/carb/fat
2 beef patties
1 whole avocado 730/44/17/56


354g Carbs
103g Fat
250g Protein
3327 Calories

thanks heaps 3J!!

 

[3J]

Took a gander at it after reading your reply. I'd love to hear 3J's take on this as well but figured it out and for the Keto diet I'd have to eat around 170g of fat per day. Just sitting here trying to figure out what I would eat to get them kind of fat numbers and not effect other numbers as well, like carbs. Also, the "no carbs" thing. I assume they mean minimal carbs? Like breakfast for instance, how do you eat and not take in any carbs? Even egg whites give you a small percentage of carbs. And that means no post workout shake?

think oils buddy... olive oil is the easiest way to up your calories and keep it healthy..

so an ideal keto meal could look like this

8oz chicken breast
1 cup spinach
1 cup cucumbers
3 tablespoons olive oil on the spinach and cucumbers

at 14g of fat a tablespoon.. it starts to ad up quickly

 

[3J]

Hey 3J any chance you could take a look at post #2087?

done!

 

[3J]

IF is crap bro.. straight up.. i dont understand what the craze is about it

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.

 

[3J]

jonathan, i have to ban you because you are underage.. the minimum age on this forum is 18.. BUT.. because you have taken a strong interest in your diet instead of anabolics i will still help you outside of this forum.. please email me at 3jdiet@gmail.com so that i may critique your diet without breaking the rules of the forum.. again nothing personal my man! i hope to hear from you soon!

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

 

[3J]

guys let me know if i missed anyone..

 

[db94]

what is .5 chicken breast?? lol

sorry a bit confusing, I know lol Its one chicken breast (one of the two breasts that come off a chicken. I buy my chicken breasts whole and cut it in half to make two breasts). Hope that makes sense. How is the diet looking?

 

[Animalized]

sorry a bit confusing, I know lol Its one chicken breast (one of the two breasts that come off a chicken. I buy my chicken breasts whole and cut it in half to make two breasts). Hope that makes sense. How is the diet looking?

So then you're talking about app. 3.5 oz of chicken breast, maybe 4 oz.

 

[tomato90]

190 cmtall or 6.2-3 ish, weight 90kg. D- bol and testo E cycle 18 days in.

1)Oatmeal not sure how much just fill the plate, 1 banana,1 spoon with olive oil 1 shake with 40g protein and 400 calories from carbofuel.

1 cup espresso before traning

Carbofuel 600 calories and bcaa during traning.

After training: 2 bananas, 1 shake with 60g protein and 500 calories from carbofuel

Meal 2) Not sure of the english word but meat 400g with pasta

Meal 3) Chickenmeat 400g + tomato beans

Meal 4) Tuna in box

meal 5) Oatmeal, bread,1 spoon olive oil


i know its alot of calories from shake but if i dont get ut from that i dont get it at all busy days and long workdays

 

[Wick603]

IF is crap bro.. straight up.. i dont understand what the craze is about it

Hi no it's honestly not bs. I used to weigh 300lbs used similar diet to get down to about 160, now trying to go back up. I understand tho it looks retarded. I appreciate ur help tho, just wanted to see if there was anything you think would optimize eating plan. Thanks anyway, tho.

 

[db94]

So then you're talking about app. 3.5 oz of chicken breast, maybe 4 oz.

Around 6 oz

 

[3J]

Hi no it's honestly not bs. I used to weigh 300lbs used similar diet to get down to about 160, now trying to go back up. I understand tho it looks retarded. I appreciate ur help tho, just wanted to see if there was anything you think would optimize eating plan. Thanks anyway, tho.

i would spread it out over 10 hours of eating... your eating 2200 calories... IF or not your gonna lose weight..

 

[Wick603]

i would spread it out over 10 hours of eating... your eating 2200 calories... IF or not your gonna lose weight..

Thanks appreciate it,

 

[sethz71]

Age: 29
Weight: 204
Heigt: 6'1
BF: ~20%
BMR: 1907.48
TDEE: 2956.59

Goals: I have some stubborn belly fat (I'm skinny fat lol) so I'm trying
to shred some fat before starting bulking correctly. This may not be the
best practice so any advice on workout plan would be appreciated. Ideally,
I would like to cut to about 190 then start a clean bulk from there. All
my bad weight is in my stomach and love handles.




45mins fasted cardio treadmill walking 4.0mph incline Monday-Friday


Meal1 cal/fat/carb/pro
6oz Chicken breast w/o skin 165/3/0/36
2 Large Eggs 140/9/2/12
1 Piece Whole Wheat Toast 128/3/24/4

Meal2 cal/fat/carb/pro
1oz Almonds 160/14/6/6
4 Slices Deli Turkey 120/2/5/20

Meal3 cal/fat/carb/pro
Whey Shake 240/1.5/12/45

Meal4 cal/fat/carb/pro
1 Cup Brown Rice 190/3/39/5
1 cup Green Beans 45/0/7.5/1.5
Tuna 80/0.5/0/18


Meal5 cal/fat/carb/pro
Protein Bar 400/15/36/30

Meal6 cal/fat/carb/pro
6oz Salmon 250/10/0/37
3/4 cup broccoli 30/0/6/1


Total Calories: 1948
Total Fat: 61
Total Carbs: 137.5
Total Protein: 215.5

 

[mrricco2012]

Do you recommend doing a ketosis diet 3j? If so which kind? I've done the standard keto earlier this year for 3 months, with every 2 weeks refeed for 2 days. This time around im thinking of doing keto again, or maybe just carb cycling. Just trying to lose some fat, while maintaining muscle. Im planning ahead, I still have 3 months before cutting begins hah.