Free Diet Advice from 3J

[dcollister440]

Chest 52
Right arm
17
Left arm
17.25
waist 46
hips 46.5
Thighs
right 24.5
left 25
Calves
right 18.5
left 18.5
Body fat % 30.3
BMI 38.8
Body weight 278
Fat weight 84.2
Lean weight 193.8
BMR=2264
TDEE=3622 (I multiplied by 1.6 because I figured I'm right in between those two)

I've always had trouble with the 5-6 meals a day thing. I always seem to put on weight no matter the amount exercise and I understand the whole "muscle weighs more than fat" thing and whatever, but with my body type I put on fat quicker than I do muscle. I also have a good amount of muscle and honestly think that I have more than the 193.8 that is listed above. I used the thing that you grip to get those numbers, I haven't utilized calipers yet but will be as soon as I purchase some this weekend at the sporting store. I am totally an endomorph. I currently don't lift weight much at all, mainly have been running, jumping rope, row machine, and swimming. I work out 5-7 times a week, both morning and night (my nights are your morning and my mornings are your nights....I work graveyard) I enjoy lifting weights, especially a 5-day split separating body parts out with 2 leg days, but I just get big and eat to get to get big. I am at a point where I feel like either Imma give up or push through this plateu that I'm at. I don't want to give up, and I'm on other forums (car audio, home audio) so I figured I'd join one for fitness. When I first lost weight (went from 350-238 in a matter of 18 months) I ate 3 meals a day, and was kind of starving myself to a certain extent. I don't want to do that now, but sometimes I feel like that's the only way for me to meet my goals. My goal is to get down to 225 then be able to gain and cut from 225-240, although that may be a long shot, I'd like to see if I can. I know it's totally possible and I really am determined to do so, I just am losing the motivation and drive to get there right now. I recently switched up my diet some back to the starvation mode lol and I'm just frustrated because it's like I keep telling myself "you don't gotta live like this!!" hahaha. And it really just makes me feel hungry and I then want to eat like shit. I do just have trouble with the 5-6 meal thing man, but maybe you can help me out. I have a shorter budget, but have a local costco. They have pre-peeled/washed hard boiled eggs that I like to eat, I'm good with tuna, lunch meat. Chicken breast is rough for me. I ate chicken breast for 3 meals a day when I was on a gain for like 3-4 months and I'm totally sick of it, plus when I re-heat it it makes me gag.
Anyways here's my food as of right now.
Breakfast
2/3 cup (dry) quinoa
1/3 cup hemp seed
2-3tbsp almond butter

lunch
2 servings cheerios
1 cup low fat milk

dinner
can of progresso soup
can of tuna

It's fucking horrible....I know but that's roughly what got me dropping weight so fast first time I'm around, but I really don't feel that desperate to lose weight to starve myself. I'd rather do it in a healthier way and cut up proper. I have the frame to be a fucking ox so I want to utilize it for some good.

 

[mr.Hyde]

Just a quick question.

22 yo
5'10
182lbs
~9-10% BF
Week 7 on test E (500mg ew)

Does this look like a sufficient protein intake for gaining/bulking? Weight is up but I don't feel like I'm building much muscle for being 7-8 weeks in.

Every day something like this (pretty much the same every day)

5-7 whole egg's
1-2 cans of tuna
5-6oz chicken twice a day
1L of milk (30g protein)
Sometimes some cheese, no whey supplementation
Eating 4-5 times a day.

My total calorie intake is over 3000 but I can't tell exactly. Rice, oatmeal and potato are 70% of my carb sources. I DON'T HAVE MONEY to eat more ..

 

[grandbody]

Helo sir m lifting from 3 to 4 year with mass gainer when I get mass gainer my weight increase6 month ago I take d ball only cycle 6week gained weight 56 to 61*And some reson stop gym lost 8 kg*Then 2 month after I take*test*e 10 week with d ball 4 week cycle*And gained 8 kg*When I of gym I ddon't get hungry to have foodI don't get hungry plz give me proper solution plz help me

 

[mrricco2012]

Would carb cycling while bulking be a bad ordeal? I lift Mon/Tues/Thurs/Friday So was thinking of doing a lean bulk of maybe 200 surplus each day but on the three days of non lifting keeping carbs low and fats high.

 

[Evers]

Hey 3J

I would very appreciate it if you could have a look on my diet and give me some feedback. Thanks in advance mate!

About myself:
Age: 23
Weight: 87.5kg
Height: 178cm
BF: Around 18% (Not entirely sure, as I did it with the US Navy Calculation and I don***8217;t know how accurate that is)
Goals: Would like to get a bit bigger, so to around 92kg, but only lean muscle mass, no more fat. Maybe even drop the BF a little bit.

I just started a 750mg/Week Test E Cycle.

Workout Load:
6x Weights/Week
2x 40min Cardio/Week

BMR: 1878
TDEE: 2910

(I am a student, no hard job)

Diet Plan:

cal/fat/carb/pro

0700 AM
- 100g Oats 355/7/58/15
- 8 Egg Whites 128/0/0/32
- 30g Whey Shake 117/1/3/24

1000 AM
- 155g Canned Tuna 118/2/0/25
- 100g Rice 108/0/24/3
- Whatever Vegetables I feel like
- 1 Table Spoon Flaxseed oil 112.5/12.5/0/0

1200 PM
- 200g Chicken Breast 211/3/0/48
- Whatever Vegetables I feel like
- 25g Cashews 147/10.5/7.8/5.3
- 100g Rice 108/0/24/3

0300 PM
- 200g Minced Beef 432/32/0/36
- 200g Rice or Pasta 216/0/48/6

0500 PM
- HITTING THE GYM
- 60g Post workout Whey Shake 234/2/6/48

0700 PM
- 200 g Sea Trout 145/1.4/0/34
- Whatever Vegetables I feel like
- ½ Avocado 138.5/12.7/7.4/1.7

1000 PM
- 250g Cottage Cheese 230/10/10/25
- 30g Whey Shake 117/1/3/24

TOTAL CALORIES: 2906 Total Fat: 94g Carbs: 191.4g Protein: 324g

I hope I included everything.

Thanks, Evers

 

[3J]

guys when you post a diet.. post the diet that you want to use for your goals.. you have given me 2400 caloires.. your tdee is over 3000 caloires.. you need to work your way up to 3500 calories.. there is a sample bulk diet in post 1.. look at it

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]

it does not absorb well bro.. you have to put that into consideration

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?

 

[3J]

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

yea.. that all sounds good bro.. taking creatine pre workout actually helps with energy levels in your workout

 

[3J]

this is a head ache to read.. please simplify it

Chest 52
Right arm
17
Left arm
17.25
waist 46
hips 46.5
Thighs
right 24.5
left 25
Calves
right 18.5
left 18.5
Body fat % 30.3
BMI 38.8
Body weight 278
Fat weight 84.2
Lean weight 193.8
BMR=2264
TDEE=3622 (I multiplied by 1.6 because I figured I'm right in between those two)

I've always had trouble with the 5-6 meals a day thing. I always seem to put on weight no matter the amount exercise and I understand the whole "muscle weighs more than fat" thing and whatever, but with my body type I put on fat quicker than I do muscle. I also have a good amount of muscle and honestly think that I have more than the 193.8 that is listed above. I used the thing that you grip to get those numbers, I haven't utilized calipers yet but will be as soon as I purchase some this weekend at the sporting store. I am totally an endomorph. I currently don't lift weight much at all, mainly have been running, jumping rope, row machine, and swimming. I work out 5-7 times a week, both morning and night (my nights are your morning and my mornings are your nights....I work graveyard) I enjoy lifting weights, especially a 5-day split separating body parts out with 2 leg days, but I just get big and eat to get to get big. I am at a point where I feel like either Imma give up or push through this plateu that I'm at. I don't want to give up, and I'm on other forums (car audio, home audio) so I figured I'd join one for fitness. When I first lost weight (went from 350-238 in a matter of 18 months) I ate 3 meals a day, and was kind of starving myself to a certain extent. I don't want to do that now, but sometimes I feel like that's the only way for me to meet my goals. My goal is to get down to 225 then be able to gain and cut from 225-240, although that may be a long shot, I'd like to see if I can. I know it's totally possible and I really am determined to do so, I just am losing the motivation and drive to get there right now. I recently switched up my diet some back to the starvation mode lol and I'm just frustrated because it's like I keep telling myself "you don't gotta live like this!!" hahaha. And it really just makes me feel hungry and I then want to eat like shit. I do just have trouble with the 5-6 meal thing man, but maybe you can help me out. I have a shorter budget, but have a local costco. They have pre-peeled/washed hard boiled eggs that I like to eat, I'm good with tuna, lunch meat. Chicken breast is rough for me. I ate chicken breast for 3 meals a day when I was on a gain for like 3-4 months and I'm totally sick of it, plus when I re-heat it it makes me gag.
Anyways here's my food as of right now.
Breakfast
2/3 cup (dry) quinoa
1/3 cup hemp seed
2-3tbsp almond butter

lunch
2 servings cheerios
1 cup low fat milk

dinner
can of progresso soup
can of tuna

It's fucking horrible....I know but that's roughly what got me dropping weight so fast first time I'm around, but I really don't feel that desperate to lose weight to starve myself. I'd rather do it in a healthier way and cut up proper. I have the frame to be a fucking ox so I want to utilize it for some good.

 

[3J]

if your not going to take the time to follow directions in post 1 im simply going to skip you.. i dont have time to look up macros for you.. sorry!

Just a quick question.

22 yo
5'10
182lbs
~9-10% BF
Week 7 on test E (500mg ew)

Does this look like a sufficient protein intake for gaining/bulking? Weight is up but I don't feel like I'm building much muscle for being 7-8 weeks in.

Every day something like this (pretty much the same every day)

5-7 whole egg's
1-2 cans of tuna
5-6oz chicken twice a day
1L of milk (30g protein)
Sometimes some cheese, no whey supplementation
Eating 4-5 times a day.

My total calorie intake is over 3000 but I can't tell exactly. Rice, oatmeal and potato are 70% of my carb sources. I DON'T HAVE MONEY to eat more ..

 

[3J]

it needs to be 500 plus.. and yes you can bulk while carb cycling

Would carb cycling while bulking be a bad ordeal? I lift Mon/Tues/Thurs/Friday So was thinking of doing a lean bulk of maybe 200 surplus each day but on the three days of non lifting keeping carbs low and fats high.

 

[3J]

increase your carbs by 50g every week until you see a again of 1/2 to 1kg a week.. you want to gain that much weight weekly.. you will put fat on.. but doing it slow means less fat

Hey 3J

I would very appreciate it if you could have a look on my diet and give me some feedback. Thanks in advance mate!

About myself:
Age: 23
Weight: 87.5kg
Height: 178cm
BF: Around 18% (Not entirely sure, as I did it with the US Navy Calculation and I don***8217;t know how accurate that is)
Goals: Would like to get a bit bigger, so to around 92kg, but only lean muscle mass, no more fat. Maybe even drop the BF a little bit.

I just started a 750mg/Week Test E Cycle.

Workout Load:
6x Weights/Week
2x 40min Cardio/Week

BMR: 1878
TDEE: 2910

(I am a student, no hard job)

Diet Plan:

cal/fat/carb/pro

0700 AM
- 100g Oats 355/7/58/15
- 8 Egg Whites 128/0/0/32
- 30g Whey Shake 117/1/3/24

1000 AM
- 155g Canned Tuna 118/2/0/25
- 100g Rice 108/0/24/3
- Whatever Vegetables I feel like
- 1 Table Spoon Flaxseed oil 112.5/12.5/0/0

1200 PM
- 200g Chicken Breast 211/3/0/48
- Whatever Vegetables I feel like
- 25g Cashews 147/10.5/7.8/5.3
- 100g Rice 108/0/24/3

0300 PM
- 200g Minced Beef 432/32/0/36
- 200g Rice or Pasta 216/0/48/6

0500 PM
- HITTING THE GYM
- 60g Post workout Whey Shake 234/2/6/48

0700 PM
- 200 g Sea Trout 145/1.4/0/34
- Whatever Vegetables I feel like
- ½ Avocado 138.5/12.7/7.4/1.7

1000 PM
- 250g Cottage Cheese 230/10/10/25
- 30g Whey Shake 117/1/3/24

TOTAL CALORIES: 2906 Total Fat: 94g Carbs: 191.4g Protein: 324g

I hope I included everything.

Thanks, Evers

 

[PrinceDianabol]

hey mate.. heres my diet. Ill add that i have been trying to cut for two weeks today, and have dropped from 95.5kg/210lbs down to the current 93.5kg/205lbs. fairly sure ive lost mainly lbm though. Ive only just started this diet yesterday.

age: 20
height: 6'1 / 188cm
weight: 93.5kg / 205lbs
bodyfat: 18%
BMR: 2026 kcal
TDEE: 3039 kcal (I used 1.50)
goals: I want to drop down to about 9-10% bf.... enough til im happy that im showing a decent six pack.

Workout schedule:
day1: chest/cardio
day2: legs/shoulders
day3: back/cardio
day4: arms/ abbs
day5: chest/ cardio
day 6 & 7: rest


Everythings in cal/fat/carb/pro btw
aaand diet here we go:

Meal 1:
8x Raw egg whites 137/0.4/1.9/28.7
1 cup Oats 311/5.1/54.3/13

Meal 2:
170g Chicken breast 177/3.8/0/33.2
175g Sweet potatoe 161/0/29/1.8
28g Almonds 172/15.6/5/6

Meal 3: (Pre-Workout)
170g Chicken breast 177/3.8/0/33.2
175g Sweet potato 161/0/29/1.8

Meal 4: (Post-Workout)
Whey Protein shake 145/0.5/0.1/35
226g Turkey breast 379/18.8/0/49
2/3 Cup red kidney beans 218/10/24/9

Meal 5:
226g Salmon 331/13.4/0/49

Meal 6:
170g Roast beef 219/24/0/43


Goal: 2500 55.5/250/250
Actual: 2617 95.1/140.3/300.8


its largely based on your sample diet as you can see...

any help will be GREATLY appreciated bud!

 

[adeela hadait]

shaks and juices is best for diet

 

[shenky]

Hi 3J,

I'm starting a cycle in a few weeks, and want to make sure my proposed diet is in check before starting. I'm 28, male, 5'6 and 175 pounds; lean and muscular.

BMR: 1900
BF: 12%
Goal: I want to gain 20 pounds of lean muscle mass, without gaining too much fat in the process (BTW, at the start of my cycle, I'm dropping cardio to a minimal 2 "light" 30 minutes.

Current workout schedule, in addition to 4-5 days of Jiu-Jitsu:

Mon: Chest/Tri
Tues: Back/Bi
Wed: Legs/Shoulders
Thurs: Cardio/abs
Fri: Cardio
Sat: Cardio/abs
Sun: Cardio

Proposed diet (sorry I do not have macros, but the diet is rather simple):

2 cup oats 220
whey 120
banana 90
peanutbutter 200

1 cup brown rice 200
chicken 150
apple 80
2 tbp oil 240


pear 80
nuts 150

1 cup brown rice 200
chicken 150
apple 80
oil 240

yogurt 140
nuts 150

The caloric amount here is around 2500. Keep in mind that my calorie estimates are conservative, noting the unexact amounts of food I'll be eating; I plan on being very liberal with my portions to ensure a calorie surplus.

By week 5 of my cycle (test - cyp), I'll be upping the calories to 3k, and then maybe more.

Please critique my diet and enlighten me. I've been training and dieting for years, but none the less consider myself a novice. Also, I plan on upping the calories, right? Where and how should I do this?

 

[shenky]

Here is my revised diet with macros:

2 cup oats 220 cal / 44 carb / 10g protein / 2g fat
whey 120 cal / 3g carb / 25g protein / 0g fat
banana 90 / 27g carb / 2g protein / 0g fat
peanutbutter 200g / 6g / 8g protein / 16g fat

1/2 cup brown rice 200g / 43g carb / 15g protein / 3 g fat
chicken 150 / 0g carb / 22g protein / 5g fat
apple 80/ 25g carb / protein 0g / 0g fat
2 tbp oil 240 / 0g carb / 28g fat / 0g protein


pear 80 / 14g carb/ 0g protein / 0g fat
nuts 150 / protein 6g / 5g carb / 15g fat

1/2 cup brown rice 200g / 43g carb / 15g protein / 3 g fat
chicken 150 / 0g carb / 22g protein / 5g fat
apple 80/ 25g carb / protein 0g / 0g fat
2 tbp oil 240 / 0g carb / 28g fat / 0g protein


yogurt 140 / 19g carb / 0g fat / 14g protein
nuts 150 / protein 6g / 5g carb / 15g fat


My PWO meal, which is not included in this list is whey + 1/2 cup oats thx

 

[thedogg]

Hi goin to be honest here not very good at reading and dont have a clue about macros and how to calculate my bmr or tdee.I calulated my mbi online.Im looking for someone to give me a diet so here goes

Im 31years old
6ft
205lb
bf 30.77
bmr 2046.75
bmi 27.8

I have been training now for 2 weeks 4/5 days a week.My goal is 15% bf and to get down to around 175lb

Day 1
10 mins of cardio treadmill
chest and back
15 mins of cardio treadmill

Day 2
10 mins cardio treadmill
Arms and shoulders
15 mins cardio treadmill

day 3
10 mins cardio treadmill
legs and chest
15 mins cardio treadmill

day 4
10 mins cardio treadmill
shoulders and arms
15 mins cardio treadmill

day 5
10 mins cardio treadmill
back
30 mins cardio rowing machine/bike/step machine

My diet at the min is as follows

meal 1
2 eggs on 2 rounds of wholemeal bread
banana

meal 2
100g of no fat greek yogurt mixed with a scoop of protein and few nuts

meal 3 sweet patato chicken and broclli

meal 4 chicken salad

meal 5 chicken and veg

meal 6 protein tin of tuna/salmon

could you please give me a proper diet to fallow i just bought food scales so i will be able to start weighing my food.Thank you

 

[Timetomoveup]

35 years old
6ft
218lb
bf 18
bmr 2100
tdee 3200

Current goal. Just came off a 5 month bulk and I want to carb cycle to cut.

This is my second time carb cycling with the first time being a 2 days of zero carbs and 1 day of low carbs. This was extreme and brought me from 230 lbs at 23% to 195 lbs at 14% in 4 months.

This carb cycle time I want to take a little slower approach to save as much muscle as possible while getting back to 14% or less bf.

Carb cycle will be 3 days low and 1 day high while keeping calorie deficit and sticking to a Protein/Carb meal and Protein/Fat meal


Low Carb 3 days in a row

4 Egg whites
4oz Boars Head
3/8 Cup Grits
1 serving Results 603 cals / 44 pro / 70 carb / 18 fat

6oz Lean Beef
1 cup Broc 247 cals / 40 pro / 4 carb / 7 fat

6oz Grilled Chicken
3/8 cup Rice 255 cals / 38 pro / 16 carb / 7 fat

1 can tuna
1 tbsp Dukes
1 tbsp sweet relish 280 cals / 40 pro / 3 carb / 15 fat

Recovery Shake after lift 500 cal / 40 pro / 80 carb

8oz Grilled Chicken or Lean Fish
3 cups veggies 380 cals / 50 pro / 3 carb / 17 fat

1 scoop whey
½ tbsp Flax Seed Oil 320 cals / 60 pro / 2 carb / 8 fat


Total 2575 cals 311p 176c 67f


High Carb every 4th day


4 Egg whites
4oz Boars Head
1 Cup Grits
1 serving Results 661 cals / 44 pro / 84 carb / 18 fat

6oz Lean Beef
1 cup rice 423 cals / 40 pro / 43 carb / 8 fat

6oz Grilled Chicken
1 cup Rice 380 cals / 40 pro / 43 carb / 4 fat

1 can tuna
1 tbsp Dukes
1 tbsp sweet relish 280 cals / 40 pro / 3 carb / 15 fat

Recovery Shake after lift 500 cal / 40 pro / 80 carb

8oz Grilled Chicken or Lean Fish
3 cups veggies 380 cals / 50 pro / 3 carb / 17 fat

1 scoop whey
½ tbsp Flax Seed Oil 320 cals / 60 pro / 2 carb / 8 fat


Total 3006 cals 311p 292c 66f

Cardio is fasted low intensity three mornings a week

Workout routine is
mon / tues / thurs / Friday

5x5 routine split

Horizontal Back/Chest, Quad Dominate Legs / Biceps , Vertical Back / Shoulders , Hamstring Dominate Legs / Triceps

Thanks for any advice.

 

[3J]

Thread gets answered this weekend guys!!

Remember, if your looking for personalized service from a professional nutritionist email me at 3jdiet@gmail.com to become a client!

check out the website!
3jsdiet.com


also, keep in mind that the specific instructions in post 1 have to be followed, if they are not followed i WILL SKIP YOUR POST!

 

[3J]

yea... thats horrible advice.. thanks for sharing though

shaks and juices is best for diet