Free Diet Advice from 3J

[3J]

Hello 3J,

I m 28 years old
Wt : 168 lbs
ht : 5.7
Not sure about the body fat so attached my recent pictures.

This is Ralph from India,i've been going through with your posts and clients updates too.
You are doing a tremendous job.
I've just started my cycle with test Prop n tren ace for 10 weeks cycle.
Test Prop 100 mg EOD weeks 1-10
Tren Ace 100 mg EOD weeks 5-10
Clen .40 * 2 each day (2 weeks on - 2 weeks off) 5-10 weeks
For post cycle therapy (pct) i have Letro in hand n trying to get Caber here in India but its hard to find here.Any suggestions if i don't get caber here what will be the substitute?

Moreover after my first drop of Tesp Prop 100 mg day before m feeling feverish .Is it a bad sign and can i take normal curable medicine in this situation(like crocin).I m down to fever right now.
Don't want to skip my workouts this Monday but should i do it in these circumstances.
Little scared of the comments in the Forum so found you are the best person to consult from.
Please help me in this situation as my goal is for a competition held in OCT'13 and need extreme muscularity n cutting.
Also confused with my diet ,Right now my diet as follows :
Meal 1 :
6 egg whites
1 cup oats with peas n capsicum(green veggies)
Meal 2 :
250 grams of chicken breast(boiled with salt)
10-12 almonds
Meal 3:
1 bowl split yellow peas(mung bean)
with brown bread
Meal 4 :
250 grams chicken breast(boiled with salt)
Meal 5 :
5 egg whites
Protein Shake 30 g(low carbs)
Meal 6 :
1 bowl split yellow peas(mung bean)
with brown bread
Before Bed :
100 grams cheese(for casien) n 12 almonds.

I workout in the morning before i start any meal just take 2 bananas in pre workout and protein shake 30 g(low carbs) as post workout.
I really need your guidance.Please help me finding the correct ways in my cycle n diet.

Workout :
Monday : Chest + Abs
Tuesday : Bi's + Tri's
Wednesday : Legs + Abs
Thursday : Shoulders + cardio 30 mins(tredmill)
Friday : Back + Abs
Saturday : Abs + cardio 30 mins (tredmill)View attachment 552501View attachment 552502

the major issue im seeing here is a lack of veggies.. pull from more different veggies...

also what are your daily totals?

 

[3J]

bro what are your goals?? lol im guessin you wanna cut??

Alright 3J looking for some help with my diet
29 yrs old
195 lbs
5"10
Workout Schedule is as follows:
M- Chest/Abs
T - Legs/Shoulders
W- Biceps/Triceps/Abs
Th- Back/Legs
F - Chest/Biceps/Abs
Cardio every other day 30 minutes on exercise bike

Macros are as follows:
This is what I ate today and close to what my diet is on a daily basis
7am Meal 1
4 egg whites
20/0/0/280
1 piece wheat bread with 2 Tbsp PB
12/20/16/250
2 Boost High Protein
30/66/12/480

9am Meal 2
Turkey on wheat wrap
12/30/20/300
Oikos Greek Yoguart
17/29/0/190
Water

12pm Meal 3
Grilled chicken breast, baked sweet potato fries, green salad with Italian dressing
58/28/16/460
Water

3pm Meal 4
Tuna on Wheat, Apples n PB
40/20/30/600
Water

6pm Meal 5
Grilled Fish, Asparagus, Pasta-Roni
71/41/6/650
Water

Workout 8Pm

10pm Meal 6
PWO Shake
50/13/6/310

I used the BMR Formula for high bf%..18%
TDEE- 3686

3rd AAS Cycle
Weeks 1 and 2
Sustanon 350 1cc E3D
Weeks 3-12
Test E 250 & EQ 350 1 cc of each E3D
Week 13
Sustanon 350 1cc E3D
PCT
Nolvadex and Clomid
Arimidex 0.25 Eod

Daily Vitamins Include:
B12-1000mg
C- 1000mg
Fish Oil- 1200mg
Mens One a Day
Thinking bout trying the green tea, chromium, and synephrine to possibly speed up my metabolism and help with insulin levels as suggested by someone who I told about my diet. I am also considering some Clen...if I go that route should I mix it in with my cycle 2 weeks on 2 weeks off or wait till after? If after during or after PCT?

Also I do carpenter work for a living which is very physical, keeps my cardio in check, constantly lifting heavy stuff all day and constantly pushing my limits on a daily basis.

Looking forward to some advice and help with my diet. 4 weeks into my cycle and gained 10 lbs since I started but always seem to have a hard time losing the weight I want to get off to go with the muscle added. Thanks for your time as you seem to be quite a busy man.

 

[3J]

ok guys if i skipped you on page 87 its because you didn't follow the directions in post 1.. go back and read it again...

if i missed anyone besides that please let me know...

also, remember guys im an email away if you want to become a client.. 3jdiet@gmail.com

check out the website at 3jsdiet.com

check out my most recent clients transformation here

http://www.steroidology.com/forum/a...ormation-over-last-couple-years-new-post.html

 

[3J]

ok guys if i skipped you on page 87 its because you didn't follow the directions in post 1.. go back and read it again...

if i missed anyone besides that please let me know...

also, remember guys im an email away if you want to become a client.. 3jdiet@gmail.com

check out the website at 3jsdiet.com

check out my most recent clients transformation here

http://www.steroidology.com/forum/a...ormation-over-last-couple-years-new-post.html

 

[Prowl]

Hey 3j,

I know your not a big fan of shakes, I'm always in a rush in the morning and my first meal consist of a shake.. 4 egg whites
2 whole eggs
1/2 cup of dry oats
1 banana
1 scoop of whey
Handfull of blueberries

I just add everything in a blender with a cup of skim milk and chug it down. Is there anything wrong with this method for meal #1????
Btw my only shake later in the day is pwo.
Thanks 3J

 

[mrricco2012]

pick a philosophy and follow it.. im a fan of carb cycling myself

Thanks for the reply, keto really wasnt that bad but I did end up stalling for like a whole month. I've never tried carb cycling and wish to give it ago, I hear many good things of it, so I may just go that route and try it. Though I was thinking of doing clen at some point during the cutting phase, carb cycling with clen could be good.

 

[Hollywood50334]

Tenfo

 

[Hollywood50334]

Actually I'm trying to put on some lean muscle mass I just can't seem to eat so much as everyone says I need to. I still have a hard time trying to eat 6 meals a day instead of 2 or 3. And if I do eat like a horse I get fat

 

[3J]

Hey 3j,

I know your not a big fan of shakes, I'm always in a rush in the morning and my first meal consist of a shake.. 4 egg whites
2 whole eggs
1/2 cup of dry oats
1 banana
1 scoop of whey
Handfull of blueberries

I just add everything in a blender with a cup of skim milk and chug it down. Is there anything wrong with this method for meal #1????
Btw my only shake later in the day is pwo.
Thanks 3J

add 1/2 cup nonfat greek yogurt to that.. and make sure you banana and blueberries are frozen.. you'll thank me later.. use chocolate whey

 

[3J]

Actually I'm trying to put on some lean muscle mass I just can't seem to eat so much as everyone says I need to. I still have a hard time trying to eat 6 meals a day instead of 2 or 3. And if I do eat like a horse I get fat

what are your macro totals??

 

[Hollywood50334]

300/250/106/3300

 

[cashthepain]

pls advice on my diet =)

hi 3j i know youre the man around here for diet advices , could you please critique my diet? ill try to be as precise as possible

age=24 male
weight = 68kg
height = 163 cm
bodyfat % = 20%
goals = to drop bf and gain some lean muscle mass . trying to hit 15% bf in 3 months if possible .
body type = Endomorph i believe , or at most a endo / meso
current cycle = test propionate , tren acetate , tbol . also on clen 2 wks on 2 wks off and t3 one month .

BMR ( calculated based on your tables ) = 1549.4
TDEE ( calculated based on your tables ) = 2672.7

Current workout regime

monday = chest / triceps ( 1.5 - 2 hrs )
tuesday = back , hamstrings ( 1.5 - 2 hrs )
wednesday = Legs ( squats ) or cardio ( one hour )
thursday = shoulders (1.5 hrs )
friday = back , triceps ( 1.5 - 2 hrs )
saturday = light swimming , cardio ( 1 hr )
sunday = REST DAY and Refeed day .

current diet .

meal 1 = 3 whole eggs , 1/3 cup oats rolled with 2 tspoon low fat peanut butter , 2 scoops sustain released protien shake .

workout = 11g bcaa

meal 2 ( post workout ) = 1/3 cup rolled oats , 4 oz chicken breast , 2 scoops whey protien , 1 cup brocolli

meal 3 = 4 oz chicken breast , 1 cup fruits

meal 4 = 7 oz chicken breast , 2 scoop sustain release protein shake . 1 banana

meal 5 = 4 oz chicken breast , 1 cup brocolli

meal 6 = casein protien 2 scoops

total cals = 2498 cals , prot3in 402 g , fats 55g , carbs 106g

any advice would be beneficial . thanks alot in advance .

 

[ralphcooper]

the major issue im seeing here is a lack of veggies.. pull from more different veggies...

also what are your daily totals?

i will try to increase for more green veggies....
not sure about the totals....!!
Can i increase little size too with this Test Prop + Tren Ace cycle ....should i increase carbs in this diet???
what can be the best carbs sources if i want to increase it ????is banana helpful and can be taken during this cutting cycle ???

 

[Nothingface81]

Need serious help on my diet. Keto didn't work, carb cycling didn't work. Have not shed weight and been stuck in the same 192-198 range for months

Age: 32
Height: 5'6"
Weight: 198lb
BF: 14%
Goals: Cut fat, lean out

BMR=2,014
(370 + (21.6 x 77.4)

TDEE=Honestly i never know what to use. I sit on my ass ALL DAY at work but i workout 6 days a week with weights/cardio so not sure what to multiply by i have always used (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 which = 3,121 but that just seems excessive.

Current workout routine.

Sunday: Back(Deads)/Traps/Biceps Strength routine
Monday: OFF
Tuesday: Chest Hypertrophy routine
Wednesday: Back/Abs Hypertrophy routine
Thursday: Legs
Friday: Shoulders/Abs
Saturday: Chest/Triceps Strength routine

Cardio 5x a week after weight training 20-30min incline treadmill 4.0mph heart rate 130-140 or stair master heart rate 130-140

Current diet

Meal #1. (Switched recently from eggs since there starting to make me nasuea since i dont like eggs much)
-2 Scoops whey
-1/2c Rolled Oats
390 calories, 53g protein, 29g carbs, 5g fat

Meal #2.
-7oz chicken breast or turkey
-150g greens
-22 Almonds
350 calories, 56g protein, 2g carbs, 11g fat

Meal #3. (Pre-workout)
-6oz chicken breast or turkey
-150g greens
-3/4c brown rice
360 calories, 45g protein, 31g carbs, 2g fat

Meal #4. (Post-workout)
-2 Scoops whey
-1/2c Rolled Oats
390 calories, 53g protein, 29g carbs, 5g fat

Meal #5.
-6oz chicken breast or turkey
-150g greens
-22 Almonds
342 calories, 46g protein, 2g carbs, 11g fat

Meal #6.
-6oz chicken breast or turkey
-150g greens
-1TB Natural Peanut Butter
350 calories, 56g protein, 2g carbs, 9g fat

Daily Totals
Calories=2,174
Protein-299
Carbs=95
Fat=43

Any help is really appreciated!

 

[tmn16]

Age: 20
Weight: 140
Height: 5'6"
BF: 15%
Goals: Around 160lbs @ 10-11%
BMR: 1640.4
TDEE: 2549

Workout Schedule @ 4pm:
Typically train on this schedule during the summer and school year: (starting strength)

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Goals: Firstly, I am a college sprinter training 6 days/week for 8 months/year. My goal is to pack on as much lean muscle as I can while still retaining a low BF%. My main event is the 400m so I need some endurance but also run the 100m and 200m so I need explosive power too.

Meals (workout @ 4pm):

Meal 1 830am: 2 scoops whey in 12 oz 2% milk w/ ½ cup oats
Meal 2 1230pm: ½ pound 90% beef w/ 1 cup of ww pasta with cheese or sauce + baby carrots + 1 tbsp extra virgin olive oil
Meal 3 530pm: Either same as meal 2 or replace beef with ½ pound chicken breast with ww pasta and broccoli and 1 tbsp extra virgin olive oil
Night Snack 10pm: Usually a serving of chocolate chip mint ice cream
Bed @ 11. About 8-8.5 hours sleep/night

Totals:

Breakfast:
Whey: 260 cal 3 fat 1 sat fat 8 carb 48pro
Milk: 260 cal 10 fat 6 sat fat 26 carbs 16 pro
Oats: 150 cal 3 fat .5 sat fat 27 carbs 5 pro
Total: 670 cal 16 fat 12 sat fat 61 carbs 69 pro

Lunch:
Beef: 450 cal 25 fat 11.25 sat fat 0 carbs 50 protein
Pasta: 200 cal 1 fat 0 sat fat 82 carbs 14 protein
EVOO: 120 cal 14 fat 2 sat fat 0 carbs 0 pro
Total: 770 cal 40 fat 13 sat fat 82 carbs 64 protein

Dinner:
Beef: 450 cal 25 fat 11.25 sat fat 0 carbs 50 protein
Pasta: 200 cal 1 fat 0 sat fat 82 carbs 14 protein
EVOO: 120 cal 14 fat 2 sat fat 0 carbs 0 pro
Total: 770 cal 40 fat 13 sat fat 82 carbs 64 protein

Ice cream: 150 cal 8 fat 5 sat fat 17 carbs 2 pro

Combined Totals: 2360 cal 104 fat 43 sat fat 225 carbs 197 protein


Please help me out! Thank you very much!!

 

[heyitsclayton]

I am currently clean and I am planning on beginning a dbol/test cycle and would like some advice.
Stats:
6'0"
195lbs
19 yr old
male

currently cutting at a NET of 1700 kcal/day, roughly 210g pro, 65g fat, filling the rest with carbs
i am trying the warrior diet (starting around 12pm, ending at 4pm) and it has been working wonders for my body comp.
when doing my BULKING cycle with dbol I am unsure about what my numbers should be considering I am going to be taking a steroid. My knowledge in dieting is only from a clean approach. Any recommendations you can make for my diet would be greatly appreciated. Thanks

 

[Maintenance Man]

Ok so here I go...Not really been on a specific plan or workout routine. Mostly just getting time in the gym with high intensity lifts with moderate to high weight n low to medium reps. Eating this diet for a few weeks now but have had some bad cheat days with family in town and pissy moods lol.

32 yr old male
230lbs
5' 10"
BF 25% ish
Goal to be around 15-18%

2120 BMR at 81 KG LBM
TDEE between 2915 and 3286 using 1.375 and 1.55 activity level. Not sure how accurate that is for me as well. I workout hard about 4 days a week n cardio is non existent ATM. I work on my feet all day walking around for 8 hrs.

Workouts r prolly excessive. Train chest alone, Bis n Tris, legs, back n shoulders, or maybe a 5th day to split the shoulders up. Usually like at least 20 sets included for all. Should be less I know. Hard to walk out if I don't feel worked enuf tho.

Typical day is:

Meal #1 6:30am
1/2-1 cup oatmeal
sometimes about 4-5 egg whites n 1 yolk

Meal #2 9am
3-7 oz grilled chic or lean beef
1 cup brown rice with ground turkey, red beans, black beans, pinto beans, and green onions mixed in
1/2-1 cup broccoli or green beans
1 cup iceberg salad mix with light dressing

Meal#3 12pm
6-8oz grilled chic or lean beef
half a sweet potato, not sure on weight but usually pretty large
1/2-1 cup of broccoli, green beans, or zucchini
1/2-1 cup of iceberg salad mix with light dressing

Meal#4 2pm
apple with roasted peanuts, no salt.

Workout 5pm

Meal #5 7:30pm
7-10ozs tilapia
1-2 cups of zucchini, squash, onions, and tomato mix

Meals will vary on choice of what Im hungry for at that time. Not totally sure how to add up the macros yet so Im sorry for no totals on the cal/fat/carb/pro yet. Still need much help on that. Kinda confused. Never weighed food in my life but did just to see how much the meat was. Any help would be appreciated 3J. I know I could use it lol. Thanks a lot for looking!!

 

[dano89]

Hey 3j, Heard alot of good things about you and what you're doing.
I would really appriciate if you could point me out on my diet menu if I could fix anything.

A little bit about me:
I'm 24 years old. training for 2 years.
Steroid free atm, considering on starting cycle this winter.
My goal is a fitness model phisique.
I been able to add 9-11kg of lean muscle during the 2 years of training.

I am looking to add in the next year, if i'll be steroid free between 5-7kg of lean muscle.

This is my stat as requested:
Age: 24
weight: 69kg
height:174cm
bf: 8%
Goal: Gain lean muscle (5-7kg).
BMR: 2044.864
TDEE: 3169.5392

Workout Schedule: Typically workout on this schedule:
Day 1: Chest, triceps, calves
Day 2: Back. Biceps, ABS
Day 3: Rest
Day 4: Shoulder,traps,calves
Day 5: Legs and ABS
Day 6-7: Rest

My Muscle Growth Diet Plan: (Calories, Protein, Carbs , Fat)

8AM:
3 egg whites - (51, 11, 0, 0)
1 whole egg - (90, 7, 0, 7)
50grams of multi cherios (110, 3, 24, 0.5)

10AM:
2 pecies of whole wheet bread (160, 3.2, 26.3, 2)
2 tablespoon of peanut butter (210, 8, 8, 16)

2PM:
100grams of chicken breast (114, 21, 0, 0)
300grams of brown rice(400, 10.5, 85, 0)
Big salad with 1.5 tablespoon of olive oil

5PM:
Cottage Cheese (188, 27, 4, 7.5)
4 rice cakes(120, 4, 32, 0)

8PM\\Post workout:
Protein Shake(130, 25, 4, 2)
Enegry bar(90, 1, 16, 2)

9PM
4 peices of whole wheet bread(320, 6.4, 26.3, 4)
Tuna in water(140, 33, 0, 0)
Big salad with 1.5 tablespoon of olive oil

10-11PM (Before bed):
Casein Shake (130, 30, 2, 2)
Table spoon of peanut butter(105, 4, 4, 8)

Approx:
2400 Calories
Protein: 218g
Carb: 228g
Fat: 50g

 

[ralphcooper]

Hello 3J !You are doing an Great Work.i kept on reading your thread since days you helped me setting up my diet for cutting cycle.
I always appreciate your Help...there are few confusions going up in my mind and you the best Person to discuss with...!!!
Few Questions on my Mind i would like to discuss with you ...
Can Bananas and Olive Oil be taken in cutting cycles?
If yes then in what quantity ??
And Workout should be heavy with less reps in cutting cycles or less n limited weight with more n more reps and sets ???
Please clear few confusions m running under the diet discussed with you n cutting cycle with Test Prop 300 mg/week n Tren Ace 225mg/week
Also have Clen n stanazol in hand for last four weeks before competition.
But m still unaware with the exact things to follow at the last moment before the competition when to leave salt n water completely.
I always appreciate your help and advice .You are doing a awesome Job...!!!

 

[Hoodlum]

Hello pal, piqued my curiosity so I thought I'd post this up and see what you think. Thanks in advance for taking the time to look over it.

Age: 31
Weight: 190lb/86kg
Height: 6'1"
Body fat: ~10%
Goal: Cut to 6-7% whilst maintaining muscle

BMR = 370 + (21.6 x (86 - 8.6)) = 2041
TDEE = 2041 * 1.375 (based on 5-6 sessions of 45 mins weights per week) = 2800

Current diet/macros:
- Doing apex predator style 6 days keto, 1 day carb feed
- Taking 100mcg T3 every day
- 250mg test every week TRT

Mon - Sat:
- 3 large protein shakes throughout the day with 200ml whole milk (P/F/C 60/7/10 per shake = 350 cals per shake, 180/21/30 total = 1050 cals)
- couple packets lean meat for lunch (P/F/C 60/7/0 = 300 cals)
- random bits of chicken for dinner, possibly couple thighs, or breast kebabs (P/F/C approx 100/50/0 = 800 cals ish)
Rough Total P/F/C 340/80/30 = 2200 cals

Sunday (carb refeed day) - no real meal plan, just eat whenever I feel like during the day
- aim for at least 200-300g protein, 100g fat, 400g carbs = 3700 cals

Week total:
P/F/C 2340/580/580 = 9360 + 5220 + 2320 = 16900
Total weekly TDEE = 19600
Deficit = 2700

Thoughts:
- I realise it's more protein than I need, but it helps with satiety
- Carb heavy diets fuck me up (technical term). Massive bloating, destruction of my bowels. I can process sugars ok, but anything starchy is not good. One day a week of carbs for glycogen just about OK

Anything you'd recommend changing up? I've been making progress, albeit quite slow.

Cheers