Free Diet Advice from 3J

[3J]

thread gets answered this weekend guys!!

please make sure you followed the instructions in post 1 or i will skip you!

 

[Conrad0032]

Age: 19.5
Weigh: ~215lbs
Height: 6'2"
BF: 10%

Goals: My goal is to do a lean bulk for the next 3 months and then cut down to 8%. I hope to end up at around 13% or so as I do not want to gain much fat.

BMR: 3450 Calories <--- (when I take off days/weeks off this is what I eat and I remain in place with weight)
TDEE: ~3900 calories <---(when lifting this is usually how much I need to eat to remain in place)
^ I didn't use the calculators, but I have tracked my food for a long time now so I thought these #s may be more accurate.

MACROS = 320/110/440/4150 (pro/fat/carbs/cals)

9 a.m. (preworkout meal) 58/27/101/925
5 serving egg whites 25/0/0/125
2 eggs 12/10/0/145
1.5 cup oats- 15/9/75/450
1 Banana - 0/0/26/105
1 Oz Muenster Cheese - 6/8/0/100

12:30 p.m. (Postworkout Meal, all blended up) 62/24/105/855
1.5 Scoop Whey - 38/2/5/180
1 Cup skim Milk - 8/0/13/80
2 cups oats - 10/6/54/300
2 tbsp Natural PB - 6/16/7/190
1 Banana - 0/0/26/105

3:00 P.m. 45/7/75/645
1.5 servings Whole Wheat Pasta - 11/62/2/300
5 Oz Salmon - 32/11/2/295
2 Tbsp Parmesan Cheese - 2/2/3/50

6:00 p.m. 56/18/70/780
8 Oz Salmon - 50/17/3/470
1.5 cups white rice - 6/1/67/310

9:00 p.m. For this meal I usually just try and eat to fit my macros of 320/110/440/4050, so it varies. It's always clean though. Usually consists of greek yogurt, some kind of nuts or oils, and oats/rice along with some fish oils for the last gram or two for fats. In this case it was:
32/16/37/420
1 Serving Greek Yogurt - 24/0/9/130
2 slice While Grain EzeKiel Bread - 8/1/28/160
1 Serving Coconut Oil - 0/14/0/120
1 fish oil - 0/1/0/10

12:00 a.m. (before bed meal) 64/18/45/570
1.5 scoops casein - 38/2/5/180
2.5 cups skim milk - 20/0/33/200
2 tbsp Natural PB - 6/16/7/190

My workouts are like a powerbuilding routine. I do a power movement at the beginning and then go onto doing BB style training with super sets and BB techniques. Training sessions usually last 80-100 minutes or so.

 

[bignewf]

ok so here goes, going to be a lot of typing but well worth it in the end.

so I weigh 262 right now and by my calculations am 18.5%bf. this would make my lean mass in kg of 97.06.
this would make my bmr 2466.47. I workout 7 days a week while I am home (don't work in my off shift so lifting is literally all I do when home) so my tdee would be bmrx1.725 which is 4254.7

so my diet right now is as follow
scale is protein/carbs/fat/calories

Meal 1(shake immediately upon waking, just a note im a late sleeper and usually up late at night so meals may seem odd) so at about 1230

2 scoops syntha-6 44g/30g/12g/400cal
1/2 cup oatmeal 7.5g/30g/3g/165cal
2 tablespoons peanutbutter 4g/8g/16g/200cal

also am multivitamin and aromasin with shake

meal 2 at 130

2 tilapia fillets baked 40g/0g/3g/200cal
1 cup whole grain rice 6g/64g/3g/300cal
extra virgin olive oil (so fish don't stick to sheet) 2 tablespoons 0g/0g/40g/360cal

salad
spinach 1 cup 2g/2g/0g/15cal
romaine lettuce 6 leafs 1g/3g/0.5g/20cal
1/8 orange bell pepper 0.25g/1.25g/0g/4.5cal
2 tablespoons ranch dressing 0.2g/2g/12g/120cal

meal 3 at 330

2 tuna wraps
1can tuna in water 32g/0g/2g/140cal
2 whole wheat tortillas 6g/34g/6g/200cal
romaine lettuce 3 leafs 1g/2g/0.2g/14cal
1/8 orange bell pepper 0.25g/1.25g/0g/4.5cal
1/4 tomato 0g/1g/0g/4cal
4 tablespoons franks chili sauce 0.4g/64g/0g/280cal
1 sml tub greek yogurt 8g/5g/0g/50cal

meal 4 at 530

3 tilapia fillets 60g/0g/4.5g/300cal
1 cup rice 6g/64g/3g/300cal

preworkout shake at 7

1 scoops pumphd and 1 scoop carb slam 0g/30g/0g/120cal

post workout shake (meal 5) usually at 930 same as meal 1

2scoops syntha-6 44g/30g/12g/400cal
1/2cup oatmeal 7.5g/30g/3g/165cal
2 tablespoons pb 4g/8g/16g/200cal

meal 6 1100

2 chicken breast baked boneless skinless 68g/0g/8g/360cal
1 sml tub greek yogurt 8g/5g/0g/50cal

daily total
350g protein
415g carbs
145g fat
4370 cal

like I said above I workout 7 days a week

Monday is legs
Tuesday is chest/triceps
Wednesday back/biceps
Thursday shoulders/traps/forearms
Friday chest/triceps
Saturday back/biceps
sunday shoulders/traps/forearms

my goal is to bulk as lean as possible until next april, at which time I will begin my cut in hopes of doing a provincial show next November

any help would be appreciated 3j thanks

 

[bignewf]

Meal 1
2 scoops syntha-6 400cal/44p/30c/12f
1/2 cup oatmeal 165cal/7.5p/30c/3f
2T Peanut butter 200cal/4p/8c/16f

Meal 2
420g extra lean ground chicken 462cal/97p/0c/4
1 cup rice 300cal/6p/64c/3f
3 medium mushrooms 5cal/0.6p/0.6c/0f
1/8 orange bell pepper 4.5cal/0.25p/1.25c/0f

Meal 3
2 whole large eggs 34cal/7.5p/0.5c/0.1f
1/2 cup egg whites 60cal/12p/2c/0f
1/2 cup skim milk 45cal/4.5p/6.5c/0f
2/3 cup oatmeal 220cal/10p/40c/4f
3 medium mushrooms 5cal/0.6p/0.6c/0f
1/4 orange bell pepper 9cal/0.5p/2.5c/0f
1 cup spinach 15cal/2p/2c/0f
6 romaine lettuce leaves 20cal/1p/3c/0.5f

Meal 4
2 fresh cod fillets 140cal/30p/0c/2f
1 medium sweet potatoe 103cal/2p/24c/0f
4tsp olive oil 160cal/0p/0c/18f
1 small tub greek yougurt 50cal/8p/5c/0f

preworkout
1 scoop pump hd 1 scoop carb slam 120cal/0p/30c/0f

Meal 5
2 scoops myofusion 300cal/50p/10c/6f
1/2 cup oatmeal 165cal/7.5p/30c/3f
2T Peanut butter 200cal/4p/8c/16f

Meal 6
2 fresh cod fillet 140cal/30p/0c/2f
1 small tub greek yogurt 50cal/8p/5c/0f

Daily total 3375cal/338p/302c/90f


so that's everything for today, look like ima need to try and get another meal in on the morning for some extra carbs

major difference is today there were no sauces like yesterday, should I use them to make up the extra cal and what not or add nother meal?

 

[bignewf]

so I added 1/2cup oatmeal 1T peanutbutter and 2cups skim milk to my postworkout shake and come back with a Daily total of 3820cal/364p/363c/101f so not to bad. will hopefully come closer next time

 

[letsgetyolked]

Hey hows it going 3j? I've finally taken the time to actually write out my diet to make sure everything is good to go. I should tell you that this is probably the max amount of meat I can have in my diet. My family is vegetarian, and I'm trying to become vegetarian as well. I appreciate the help bro! Here are the stats:

Age: 22
Weight: 176
Height: 5 feet 10 inches
BF: 13-14%
BMR: 1862.36
TDEE: 2979.78
Goals: I want to cut down to around 10-11% bf, yet add a little mass on at the same time with the help of some (tren ace 500 mg's a week, test prop 250 mg's a week, and anavar 60 mg's e/d (4 weeks)). The total length of the cycle will be 8 weeks.

Workout: usually workout around 2-3 pm ( I follow the routine below. I workout 3 days in a row, then rest one day, and then repeat in this order.) Cardio will be 5 days a week in the form of the Insanity workout.

Workout 1: Chest/Abs
Workout 2: Legs
Workout 3: Shoulders/Traps/Abs
Workout 4: Triceps/ Light Chest
Workout 5: Back/Biceps/Abs

Diet: Copied from your cutting diet outline
I also drink between 1-1.5 gallons of water daily

Meal 1 (454/24/5/33) (cal/fat/carb/pro)
3 whole eggs, (210/15/0/18)
Oatmeal, 1/2 cup, (150/3/27/5)
Tofu, 0.5 cup, (94/6/2.3/10)

Meal 2 (387/25/6/38)
6oz canned white chicken breast, (157/3/0/30)
3 tbsp peanuts, (170/15/6/8)
1/2 tablespoon olive oil, (60/6.8/0/0)

Post Workout
whey protein shake, (210/3.75/4.5/41)

Meal 3 (373/7/36/40)
6oz canned white chicken breast, (157/3/0/30)
1 medium sweet potato, (136/4/24/2)
Fat Free Milk, 1 cup (80/0/12/8)

Meal 4 (543/10/47/30)
Quinoa, 0.5 cup, (340/3/30/10)
1 cup broccoli, (103/5/13/4)
Cottage Cheese, 0.5 cup, (100/2/4/16)

Meal 5 (~420/6/40/22)
Open for whatever. Just need to hit above macros.

Meal 6 (150/3.27/6.15/23)
Cottage Cheese, 0.75 cup, (150/3.27/6.15/23)

MACROS: cal/fat/carb/pro - 2537/80/145/227

Thanks again bro!

 

[3J]

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 .

you need to drop to 2200 calories my man..

 

[3J]

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
you shouldn't be doing back and legs behind each other... you use your lower back for both back and legs.. spread it apart
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
change this to beef
Daily Totals
Calories=2,174
Protein-299
Carbs=95
Fat=43
so you have a 3100 calorie tdee and your eating 2100 calories... your likely to stall at that calorie intake.. if not stall at least lose muscle.. i wouldn't go under 2500 calories.. 300g protein 150g carbs and the rest you fill with fats
Any help is really appreciated!

bold

 

[3J]

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!!

for someone with your level of nutritional needs your undereating big time! you need to take yourself up to 3000 calories to start with (i believe you will need more.. this is an initial start) 250g protein 350g carbs and about 90g fats

 

[3J]

you need to repost with macros

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!!

 

[3J]

ok.. this actually looks ok! i would drop carbs to 150 and up protein to 300.. keep carbs to bfast, pre, and post workout

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

 

[3J]

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?
yes
If yes then in what quantity ??
matters to your stats and needs.. to vague of a question
And Workout should be heavy with less reps in cutting cycles or less n limited weight with more n more reps and sets ???
both work
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.
you should consider hiring me for contest prep.. take the guess work out
I always appreciate your help and advice .You are doing a awesome Job...!!!

bold.. thanks for the kind words

 

[3J]

so the 6 days on 1 day off is a correct ckd.. your main issue is more then half your protein is coming from whey.. which is unacceptable

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

 

[3J]

the diet looks clean and great... but i would consider running a carb cycle for a lean bulk

Age: 19.5
Weigh: ~215lbs
Height: 6'2"
BF: 10%

Goals: My goal is to do a lean bulk for the next 3 months and then cut down to 8%. I hope to end up at around 13% or so as I do not want to gain much fat.

BMR: 3450 Calories <--- (when I take off days/weeks off this is what I eat and I remain in place with weight)
TDEE: ~3900 calories <---(when lifting this is usually how much I need to eat to remain in place)
^ I didn't use the calculators, but I have tracked my food for a long time now so I thought these #s may be more accurate.

MACROS = 320/110/440/4150 (pro/fat/carbs/cals)

9 a.m. (preworkout meal) 58/27/101/925
5 serving egg whites 25/0/0/125
2 eggs 12/10/0/145
1.5 cup oats- 15/9/75/450
1 Banana - 0/0/26/105
1 Oz Muenster Cheese - 6/8/0/100

12:30 p.m. (Postworkout Meal, all blended up) 62/24/105/855
1.5 Scoop Whey - 38/2/5/180
1 Cup skim Milk - 8/0/13/80
2 cups oats - 10/6/54/300
2 tbsp Natural PB - 6/16/7/190
1 Banana - 0/0/26/105

3:00 P.m. 45/7/75/645
1.5 servings Whole Wheat Pasta - 11/62/2/300
5 Oz Salmon - 32/11/2/295
2 Tbsp Parmesan Cheese - 2/2/3/50

6:00 p.m. 56/18/70/780
8 Oz Salmon - 50/17/3/470
1.5 cups white rice - 6/1/67/310

9:00 p.m. For this meal I usually just try and eat to fit my macros of 320/110/440/4050, so it varies. It's always clean though. Usually consists of greek yogurt, some kind of nuts or oils, and oats/rice along with some fish oils for the last gram or two for fats. In this case it was:
32/16/37/420
1 Serving Greek Yogurt - 24/0/9/130
2 slice While Grain EzeKiel Bread - 8/1/28/160
1 Serving Coconut Oil - 0/14/0/120
1 fish oil - 0/1/0/10

12:00 a.m. (before bed meal) 64/18/45/570
1.5 scoops casein - 38/2/5/180
2.5 cups skim milk - 20/0/33/200
2 tbsp Natural PB - 6/16/7/190

My workouts are like a powerbuilding routine. I do a power movement at the beginning and then go onto doing BB style training with super sets and BB techniques. Training sessions usually last 80-100 minutes or so.

 

[3J]

so the diet looks ok... make sure you are taking creatine pre and post workout while taking bcaa at 4g between meals..your final meal in the day should be beef.. you need to change that... i also think the 1.75 multiplier is too much.. but the calorie intake is correct regardless for you

ok so here goes, going to be a lot of typing but well worth it in the end.

so I weigh 262 right now and by my calculations am 18.5%bf. this would make my lean mass in kg of 97.06.
this would make my bmr 2466.47. I workout 7 days a week while I am home (don't work in my off shift so lifting is literally all I do when home) so my tdee would be bmrx1.725 which is 4254.7

so my diet right now is as follow
scale is protein/carbs/fat/calories

Meal 1(shake immediately upon waking, just a note im a late sleeper and usually up late at night so meals may seem odd) so at about 1230

2 scoops syntha-6 44g/30g/12g/400cal
1/2 cup oatmeal 7.5g/30g/3g/165cal
2 tablespoons peanutbutter 4g/8g/16g/200cal

also am multivitamin and aromasin with shake

meal 2 at 130

2 tilapia fillets baked 40g/0g/3g/200cal
1 cup whole grain rice 6g/64g/3g/300cal
extra virgin olive oil (so fish don't stick to sheet) 2 tablespoons 0g/0g/40g/360cal

salad
spinach 1 cup 2g/2g/0g/15cal
romaine lettuce 6 leafs 1g/3g/0.5g/20cal
1/8 orange bell pepper 0.25g/1.25g/0g/4.5cal
2 tablespoons ranch dressing 0.2g/2g/12g/120cal

meal 3 at 330

2 tuna wraps
1can tuna in water 32g/0g/2g/140cal
2 whole wheat tortillas 6g/34g/6g/200cal
romaine lettuce 3 leafs 1g/2g/0.2g/14cal
1/8 orange bell pepper 0.25g/1.25g/0g/4.5cal
1/4 tomato 0g/1g/0g/4cal
4 tablespoons franks chili sauce 0.4g/64g/0g/280cal
1 sml tub greek yogurt 8g/5g/0g/50cal

meal 4 at 530

3 tilapia fillets 60g/0g/4.5g/300cal
1 cup rice 6g/64g/3g/300cal

preworkout shake at 7

1 scoops pumphd and 1 scoop carb slam 0g/30g/0g/120cal

post workout shake (meal 5) usually at 930 same as meal 1

2scoops syntha-6 44g/30g/12g/400cal
1/2cup oatmeal 7.5g/30g/3g/165cal
2 tablespoons pb 4g/8g/16g/200cal

meal 6 1100

2 chicken breast baked boneless skinless 68g/0g/8g/360cal
1 sml tub greek yogurt 8g/5g/0g/50cal

daily total
350g protein
415g carbs
145g fat
4370 cal

like I said above I workout 7 days a week

Monday is legs
Tuesday is chest/triceps
Wednesday back/biceps
Thursday shoulders/traps/forearms
Friday chest/triceps
Saturday back/biceps
sunday shoulders/traps/forearms

my goal is to bulk as lean as possible until next april, at which time I will begin my cut in hopes of doing a provincial show next November

any help would be appreciated 3j thanks

 

[3J]

Hey hows it going 3j? I've finally taken the time to actually write out my diet to make sure everything is good to go. I should tell you that this is probably the max amount of meat I can have in my diet. My family is vegetarian, and I'm trying to become vegetarian as well. I appreciate the help bro! Here are the stats:

Age: 22
Weight: 176
Height: 5 feet 10 inches
BF: 13-14%
BMR: 1862.36
TDEE: 2979.78
Goals: I want to cut down to around 10-11% bf, yet add a little mass on at the same time with the help of some (tren ace 500 mg's a week, test prop 250 mg's a week, and anavar 60 mg's e/d (4 weeks)). The total length of the cycle will be 8 weeks.

Workout: usually workout around 2-3 pm ( I follow the routine below. I workout 3 days in a row, then rest one day, and then repeat in this order.) Cardio will be 5 days a week in the form of the Insanity workout.

Workout 1: Chest/Abs
Workout 2: Legs
Workout 3: Shoulders/Traps/Abs
Workout 4: Triceps/ Light Chest
Workout 5: Back/Biceps/Abs

Diet: Copied from your cutting diet outline
I also drink between 1-1.5 gallons of water daily

Meal 1 (454/24/5/33) (cal/fat/carb/pro)
3 whole eggs, (210/15/0/18)
Oatmeal, 1/2 cup, (150/3/27/5)
Tofu, 0.5 cup, (94/6/2.3/10)

Meal 2 (387/25/6/38)
6oz canned white chicken breast, (157/3/0/30)
3 tbsp peanuts, (170/15/6/8)
1/2 tablespoon olive oil, (60/6.8/0/0)

Post Workout
whey protein shake, (210/3.75/4.5/41)

Meal 3 (373/7/36/40)
6oz canned white chicken breast, (157/3/0/30)
1 medium sweet potato, (136/4/24/2)
Fat Free Milk, 1 cup (80/0/12/8)

Meal 4 (543/10/47/30)
Quinoa, 0.5 cup, (340/3/30/10)
1 cup broccoli, (103/5/13/4)
Cottage Cheese, 0.5 cup, (100/2/4/16)

Meal 5 (~420/6/40/22)
1 chapatti, (120/0.5/25/4)
(Whatever mom cooks) (300/5/20/18) (ESTIMATE)

Meal 6 (150/3.27/6.15/23)
Cottage Cheese, 0.75 cup, (150/3.27/6.15/23)

MACROS: cal/fat/carb/pro - 2537/80/145/227

Thanks again bro!

it actaully looks decent for a limited meat diet..

 

[Conrad0032]

the diet looks clean and great... but i would consider running a carb cycle for a lean bulk

What do you mean by carb cycle? On my leg days I up the calories 200 and fill that in with carbs, on back day I up it 100 and fill it with carbs, arms I drop it by 100 from carbs, chest and shoulder day I keep it at the written amount, and on my off days I usually drop the carbs by 100 and fats by however much to get to ~3500 calories. Is that what you mean by carb cycling or is it more intricate than that?

edit: thanks for reading my post and throwing some advice my way. Really appreciate it.

 

[3J]

No calories stay constant. Fats and carbs move up and down

What do you mean by carb cycle? On my leg days I up the calories 200 and fill that in with carbs, on back day I up it 100 and fill it with carbs, arms I drop it by 100 from carbs, chest and shoulder day I keep it at the written amount, and on my off days I usually drop the carbs by 100 and fats by however much to get to ~3500 calories. Is that what you mean by carb cycling or is it more intricate than that?

edit: thanks for reading my post and throwing some advice my way. Really appreciate it.

 

[Hoodlum]

so the 6 days on 1 day off is a correct ckd.. your main issue is more then half your protein is coming from whey.. which is unacceptable

Hey man, thanks for getting back to me.

I end up going with that much whey because it's cheap and convenient. Physiologically, what are the negatives from getting too much of my total protein from whey?

 

[bignewf]

Hey 3j. Thanks for the reply. I usually take my creatine post workout. As there is some in most of the pre workout I take. Also bcaas I usually have intra workout. Would this still be ok? and if I switch my last meal to beef would it be ok to use this diet as a lean bulk until April??

Also most of my days I usually fall between 4300 and 4700 cal. Protein Nd carbs may vary a bit. Is this fine?

And I didn't mention above. But seen that some people did so I will to. I'm currently on 500 mg test e a week