Free Diet Advice from 3J

[3J]

My meals including Whey protein. I'm assuming this is give or take. Not including the juices or milk I drink.

1522 Cal.
30.5 Fat
130 Prot
198 Carbs
I hope I did this right.

your eating half of what you need to eat..

look at my cutting diet example.. lose the fats in it and replace it with carbs...

post up a proposed diet at 3000 calories.. dont use too many shakes.. shakes should be consumed pwo only.. they are a last resort

 

[3J]

age:17
height: 5'7
weight:160
bf: 5 %
how'd u get your bf tested?? im about 99% sure its not right
split-
mon- shoulders
tues-back
wed-chest
thurs-legs
fri-bi's and tri's

6:45 1/2 pound ground beef, 2 packs cinimin oatmeal
eggs buddy.. eggs.. u need fast digesting protien.. lose the flavored oatmeal..get natural oats
11:30 2 turkey sandwhiches, 1 cup green beans
turkey sandwiches??? what kinda bread? any mayo? mustard? ketchup? veggies?? u need to include everything
1:30 protein shake

3:00 2 cans tuna, i cup dry mac noodles
for the love of god drop the noodles, add a complex carb like sweet potatoes, yams, or red kidney beans
4:15 gym

5:30 protein shake
[
6:15 2 chicken breasts, i cup white rice
how many ounces?
8:30 2 chicken breasts, 2 baked potatoes
wut kinda potatoes?
10:00 protein shake
do a lean beef here instead

i need macros.. make the changes notes and get macros from fitday.com

 

[3J]

I just started a cycle of H Drol and I am trying to put a bit more mass on before I start to cut. I have never had anyone look at my diet, so when I came across this thread, I figured this would be a good opportunity to have someone critique it.

Age: 26
Weight: 205
Height: 5’11”
BF: 15%
Goals:
Long Term - 230 lbs @ 10% or lower
Short Term - After this H Drol bulk I would like to cut the weight down to 205 @ around 10%
BMR: 2060
TDEE: 3205

Workout Schedule: I do 5 days on and usually 1 day off. I train each body part once a week and then repeat the cycle.
Day 1: Chest/Calfs
Day 2: Back
Day 3: Shoulders
Day 4: Bi, Tris and Forearms
Day 5: Quads/Hams
Day 6: Rest

The only cardio I do right now is a 20 min walk to and from the gym.

Meals: I pretty much eat the same foods day in and day out.
I only eat a few different types of vegetables which I don't count in my diet. I know I should eat more, but I probably wont.

Here is a typical day...I pretty much eat the same foods everyday and I just switch the times around. I'm trying to get about 3500 cals a day in. 45% carbs, 35% protein and 25% from fats.
It works out to 288g protein, 371g of carbs and 90g of fat. I take half of my daily carb intake and split it between my pre work and post work out meals (most of the time).

The figures are protein/carbs/fats/cal

Meal 1
1 cup Rolled Oats 12/60/4/360
1 cup milk 9/12/2.5/100
1 scoop Whey 24/4/1/120
TOTAL 45/76/7.5/580
im a fan of whole foods.. why not pasturized egg whites, u can do a shake.. egg whites would be better...
Meal2
200g Ground Beef 40/0/18/304
2 cups Pasta 9/56/1/280
TOTAL 49/56/19/584
what kind of pasta.. personally, i'd switch to a complex carb like sweet potatoes, yams, or red kidney beans... oats would be ok too
Meal3
200g Ground Beef 40/0/18/304
2 cups Pasta 9/56/2/280
TOTAL 49/56/19/584
what percentage is that ground beef?? again, same thing with the pasta as las time
Meal 4 Pre
150g chicken breast 45/0/6/280
1.5 cup Basmati Rice 3/88/0/400
TOTAL 48/88/6/680

basmati is ok
Meal 5 (post)
1 cup Rolled Oats 12/60/4/360
1 cup milk 9/12/2.5/100
1 scoop Whey 24/4/1/120
TOTAL 45/76/7.5/580
pwo?? drop the oats.. eat the pasta here.. or a white bagel, or white rice
Sometimes I eat this before bed
dont.. your last meal should be a lean beef
Meal 6
150g chicken breast 45/0/6/280
1 cup Romain Lettuce 0/2/0/8
2 large hard Boiled Egg 12/2/10/184
2 tbsp Feta salad dressing 0/2/9/90
TOTAL 57/6/25/562
make your last meal a lean beef
Most of the time I eat this
Meal 6
2 scoop Whey 48/8/2/240
3 tbsp PB 9/12/24/270
TOTAL 57/20/26/510

TOTAL 293/378/85/3518



Also this is what my cycle of hdrol looks like

PRE LOAD:
Week 1 & 2
Life Support -2 caps am 2 caps pm

CYCLE:
Week 1
Life support - 2 caps am 2 caps pm
H-drol - 50mg

Week 2 to 5
Life support - 2 caps am 2 caps pm
Hdrol - 75mg


PCT:
Week 1 & 2
Post Cycle Support - 2 caps am 2 caps pm
Life support - 2 caps am 2 caps pm
I3C(Indole-3-Carbinol) 200mg 3 times per day

Week 3 & 4
Post Cycle Support - 2 caps am 2 caps pm
I3C(Indole-3-Carbinol) 200mg 3 times per day

diets not bad.. looks decent except your carb choices and the fact that you dont have a lean beef before bed..

make changes noted, and post finalized diet with macros..

 

[Jackbe]

I have a question for you JJJ.

I use powered egg whites- examples...

Breakfast- 40grams of pro from the whites, 10 grams of pro from whey( for taste) cup of oats and blend.

The above is also my PWO shake.

What are your thoughts on this ?

 

[BrandonMBW]

At our YMCA we have a health adviser that has one of those clamp body fat measures. It's very likely he has 5%. Most cut kid in the place.

 

[12 0 S 3 Y]

well eating eggs in the morning always makes me sick for the whole day...
and i eat my turkey on wheat bread. and i eat two sandwhiches with about 4 oz of meat per sandwhich. the chicken is about 4 oz too. and the potatoes i have right now are just russet potatoes.

 

[3J]

I have a question for you JJJ.

I use powered egg whites- examples...

Breakfast- 40grams of pro from the whites, 10 grams of pro from whey( for taste) cup of oats and blend.

The above is also my PWO shake.

What are your thoughts on this ?

they're fine.. enjoy.. i use them at time too... great for on the run situations

 

[3J]

well eating eggs in the morning always makes me sick for the whole day...
and i eat my turkey on wheat bread. and i eat two sandwhiches with about 4 oz of meat per sandwhich. the chicken is about 4 oz too. and the potatoes i have right now are just russet potatoes.

wheat bread is a poor carb choice.. if your looking to bulk its ok, but if your cutting, choose something a bit more healthy.. drop the russet potatoes unless they are in your pwo meal...

 

[3J]

At our YMCA we have a health adviser that has one of those clamp body fat measures. It's very likely he has 5%. Most cut kid in the place.

your body cannot sustain 5% for more then a coupla weeks.. its very very unhealthy to be at that bodyfat.. your body will take everything u eat and make it fat to bring that up, thats why im doubting the 5%

maybe if you post a pic??

 

[mrkrsll]

diets not bad.. looks decent except your carb choices and the fact that you dont have a lean beef before bed..

make changes noted, and post finalized diet with macros..

Well, first meal of the day is my hardest meal to get in. I can’t usually eat without feeling sick, so I put it in a blender and drink it. I guess I could start to use pasteurized egg whites, but I would still need a scoop of whey or something to make the oats go down easier.
The pasta I eat is just regular pasta, but I do love yams so switching to them will not be a problem.
The ground beef is usually 75% - 85%, I find it is the easiest way to get fat in my diet.
My post workout meal is probably my 2nd hardest of the day. After my workout I feel really sick, so I find it easier to blend up the oats with some whey and drink it back. I think a lot this has to do with the fact that I eat close to my workout. I will try the pasta for post.
As far as before bed I think I will switch to a casein protein powder instead of eating n actual meal.
Below are the changes I have made with regards to your advice to my meal plan for that day.
Meal 1
1 cup Rolled Oats 12/60/4/360
1 cup milk 9/12/2.5/100
1 cup egg white 26/2/0/117
TOTAL 47/74/6.5/577

Meal2
200g Ground Beef 40/0/18/304
1.5 cups mashed Yams 2/58/0/316
TOTAL 42/58/18/620

Meal3
150g chicken breast 45/0/6/280
1.5 cups mashed Yams 2/58/0/316
TOTAL 42/58/18/620

Meal 4 Pre
150g chicken breast 45/0/6/280
1.5 cup Basmati Rice 3/88/0/400
TOTAL 48/88/6/680


Meal 5 (post)
86g dry pasta 10/74/0/350
1 cup milk 9/12/2.5/100
1 scoop Whey 24/4/1/120
TOTAL 45/76/7.5/580


Meal 6
2 scoops casein 48/0/2/240
P/B 3 tbps 9/12/24/270
TOTAL 57/12/26/510

TOTAL 281/368/82/3587

 

[3J]

Well, first meal of the day is my hardest meal to get in. I can’t usually eat without feeling sick, so I put it in a blender and drink it. I guess I could start to use pasteurized egg whites, but I would still need a scoop of whey or something to make the oats go down easier.
The pasta I eat is just regular pasta, but I do love yams so switching to them will not be a problem.
The ground beef is usually 75% - 85%, I find it is the easiest way to get fat in my diet.

thats crap.. 93% lean at least,, get the right fats in your diet not the shitty ones...
My post workout meal is probably my 2nd hardest of the day. After my workout I feel really sick, so I find it easier to blend up the oats with some whey and drink it back. I think a lot this has to do with the fact that I eat close to my workout. I will try the pasta for post.
As far as before bed I think I will switch to a casein protein powder instead of eating n actual meal.
Below are the changes I have made with regards to your advice to my meal plan for that day.
Meal 1
1 cup Rolled Oats 12/60/4/360
1 cup milk 9/12/2.5/100
1 cup egg white 26/2/0/117
TOTAL 47/74/6.5/577

Meal2
200g Ground Beef 40/0/18/304
1.5 cups mashed Yams 2/58/0/316
TOTAL 42/58/18/620
this ground beef needs to be much leaner
Meal3
150g chicken breast 45/0/6/280
1.5 cups mashed Yams 2/58/0/316
TOTAL 42/58/18/620

Meal 4 Pre
150g chicken breast 45/0/6/280
1.5 cup Basmati Rice 3/88/0/400
TOTAL 48/88/6/680


Meal 5 (post)
86g dry pasta 10/74/0/350
1 cup milk 9/12/2.5/100
1 scoop Whey 24/4/1/120
TOTAL 45/76/7.5/580


Meal 6
2 scoops casein 48/0/2/240
P/B 3 tbps 9/12/24/270
TOTAL 57/12/26/510

TOTAL 281/368/82/3587

your gonna get tired of those yams sooner or later.. so be ready to switch to something else...

you never told me what kind of milk that is. .or did u?? either way, make sure its skim


add veggies to 3 meals...ur choice.. no point in eating all that meat if it doesn't wanna move through your digestive tract

but except for those things, the diet looks solid

 

[mrkrsll]

your gonna get tired of those yams sooner or later.. so be ready to switch to something else...

you never told me what kind of milk that is. .or did u?? either way, make sure its skim


add veggies to 3 meals...ur choice.. no point in eating all that meat if it doesn't wanna move through your digestive tract

but except for those things, the diet looks solid

Yeah I will find some other foods to replace the yams from time to time.
Thanks man, this sticky is a great one!!! Keep it up

 

[12 0 S 3 Y]

wheat bread is a poor carb choice.. if your looking to bulk its ok, but if your cutting, choose something a bit more healthy.. drop the russet potatoes unless they are in your pwo meal...

what do you think would be better for me for lunch then? and i am lookin to bulk

 

[3J]

what do you think would be better for me for lunch then? and i am lookin to bulk

if your gonna use the wheat bread.. get the orowheat high fiber one.. it'll slow down the digestive process...

if you dont really care for taste i would say ezekiel bread... great carb choice from bread

 

[var4me]

Ok so I have been on that site recommended on the first page all morning and its going to take some time to get the foods I eat in there as it seems everything needs to be customized.

I got pretty much an average day in the calculator now and it is 2524 cals, 55.1g fat, 227.2g of carbs and 280.2g of protein. It says I am burning 3326 cals per day with 1 hour of weight training, 8 hours of sleep and 15 hours of sitting with some movement, does that sound right?

I am 30 years old, 6'3" tall and 236lbs and would guess at 18-20% bf. I have a 17" neck, 46" chest, wear a 36" pants and they're a bit loose and have 43" hips. Hopefully that helps the picture, lol.

The workout I am running is:

Mon- Chest/shoulders
Tues- Legs
Weds- off
Thurs-Back
Fri- Arms
Sat- off
Sun- off

I would like to stay in the 230lb range but improve to 10%bf.

The usual day for me would be:

Meal 1

3 whole eggs, 2 egg whites, 2tblsp of salsa, 2 pieces of whole wheat toast and a large glass of 1% milk

Meal 2 PWO

1 cup of 1% milk, 1 cup of frozen berries, 1/2-2/3 cup of oatmeal, 1 banana and 2 scoops of protein powder. All this blended into a shake.

Meal 3

medium to large chicken breast with a cup of brown rice and some spinach. Sometimes its a tuna sandwich (whole can,some mayo and whole wheat bread). With a glass of 1% milk.

Meal 4

chicken or salmon with brown rice and veggies.

Meal 5

maybe some nuts and a glass of milk or 1/2 cup of dry cottage cheese mixed with some low fat yogurt.

Meal 6 Protein shake with water before bed.

 

[surfer27]

Hello - I was wondering if I could get an estimate on my bf% so I'm able to calculate my other totals. I know the picture quality is pretty bad, had to do it on my phone - tell me if its too bad to even make an estimate (or if more pictures are necessary). Thanks!

 

[3J]

Hello - I was wondering if I could get an estimate on my bf% so I'm able to calculate my other totals. I know the picture quality is pretty bad, had to do it on my phone - tell me if its too bad to even make an estimate (or if more pictures are necessary). Thanks!

21%ish..lol

u have little to no lbm.. we gotta fix that!

 

[3J]

Ok so I have been on that site recommended on the first page all morning and its going to take some time to get the foods I eat in there as it seems everything needs to be customized.

I got pretty much an average day in the calculator now and it is 2524 cals, 55.1g fat, 227.2g of carbs and 280.2g of protein. It says I am burning 3326 cals per day with 1 hour of weight training, 8 hours of sleep and 15 hours of sitting with some movement, does that sound right?

I am 30 years old, 6'3" tall and 236lbs and would guess at 18-20% bf. I have a 17" neck, 46" chest, wear a 36" pants and they're a bit loose and have 43" hips. Hopefully that helps the picture, lol.

The workout I am running is:

Mon- Chest/shoulders
Tues- Legs
Weds- off
Thurs-Back
Fri- Arms
Sat- off
Sun- off

I would like to stay in the 230lb range but improve to 10%bf.

The usual day for me would be:

Meal 1

3 whole eggs, 2 egg whites, 2tblsp of salsa, 2 pieces of whole wheat toast and a large glass of 1% milk
drop the wheat toast for some oats.. 1 cup dry
Meal 2 PWO

1 cup of 1% milk, 1 cup of frozen berries, 1/2-2/3 cup of oatmeal, 1 banana and 2 scoops of protein powder. All this blended into a shake.
ok, i can live with that
Meal 3

medium to large chicken breast with a cup of brown rice and some spinach. Sometimes its a tuna sandwich (whole can,some mayo and whole wheat bread). With a glass of 1% milk.
i'd do the chicken over the tuna.. but tuna in moderation with mayo is ok
Meal 4

chicken or salmon with brown rice and veggies.
prob your best meal
Meal 5

maybe some nuts and a glass of milk or 1/2 cup of dry cottage cheese mixed with some low fat yogurt.
cottage cheese is a good choice.. keep it low fat
Meal 6 Protein shake with water before bed.big no no, u need a slow digesting protien before bed.. so either beef, cottage cheese, or casein.. ur choice

a coupla fixes in bold

 

[swolemc]

quick interjection...

how many pounds should i expect to gain when bulking naturally, like 2 lbs a month?

i have noticed my weight going up a bit too fast.. (5 lbs in 2 weeks) so im gonna stick to my diet better as i have been cheating quite a bit. but yeh, how much should i be expecting?

 

[12 0 S 3 Y]

if your gonna use the wheat bread.. get the orowheat high fiber one.. it'll slow down the digestive process...

if you dont really care for taste i would say ezekiel bread... great carb choice from bread

alright sounds good. thanks alot bro