Free Diet Advice from 3J

[DrHouse]

You've got plenty of others who probably need more help than I! I'm sure I have in under control but thank you if you looked at the post before I removed it!

 

[georgehellas]

age: 25
Weight: 175
Height: 5'10"
Body Fat: 12-13%

Goal: i've been dieting since august and i started to add carbs to get my kcals up.I'll be using test cyp 500mg/week 1-10weeks,tren ace 100-300mg/week(pyramid) 1-10weeks,anadrol 50mg/day 1-4 weeks and 20-40mg dbol 7-10 week.I want to gain 10-15lbs in 10 weeks starting 1 october and be as lean as can.I am also carb sensitive that's why i add slowly the carbs.

BMR: 2127 (average of the two formulas provided)
TDEE: 3297 (this is using the 1.55 multiplier because I'd rather underestimated my expenditure initially)

Example Diet:Right now i eat 225gr carbs/225gr protein/60gr fat.I know i am below my tdee but imagine that with 215/225/60 for 2 weeks i gained 2lbs

Meal 1: 9.30AM
8/33/21

Meal 2: 12
34/17/5

Meal 3: 14pm
53/47/8

Meal 4: 4.30pm(preworkout)
38/29/5

Meal 5: 9 (postworkout meal
77/594
Meal 6: (before bed)
16/39/16


Workout Routine:
i do the 5/3/1 Wendler with bodybuilding accessory movements 5 times per week ( i added a day for arms)
I would be very glad if you could help me,thanks in advance

 

[jmc1492]

Age: 21
Weight: 230
Height: 6'2"
BF%: 20%
Goal: 10% BF for now, ultimately compete
BMR: 2100
TDEE: 3600

I have been lighter before as low as 190lbs, so losing/gaining weight is fairly easy for me. I recently bulked now I am trying to cut and get down to around 200-205lbs. I believe i am extremely carb sensitive, I can pile on the carbs for 2 days and look chubby and full of water for 2 days after that. With that being said would carb cycling work well for me or not?
Training split:
Fasted cardio every morning for 30 min. (Stair climber usually)
20 min cardio PWO. (Walking on treadmill or stair climber)
5 day split:
Day 1: Chest & tris
Day 2: Back & bis
Day 3: Delts & Traps
Day 4: Quads & Hams
Day 5: Arms
Day 6: Rest
Repeat

MY diet currently looks like this,
7:00 1/2 cup oats and 1.5 cups egg whites 52/54/6/492
9:30 1.5 scoops whey isolate and 1 tbsp All natural P.B. 42/7/10/280
12:00 8oz. chicken breast and 1 cup broccoli 45/6/14/312
2:30 8oz chicken breast and 6oz sweet potato 45/34/12/427
5:30 8oz steak and 1/2 cup white rice 64/27/35/693
8:30-9:00 3eggs and 2 egg whites with 1/2 cup spinach and 2oz part skim mozzarella 39/4.5/24/408

Total: 287/140.5/101/2612

 

[3J]

diet looks fine.. i dont see enough veggies though..

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!

 

[3J]

no tdee no daily totals

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?

 

[3J]

ok.. there we go... so your eating just chicken?? switch up the protein intake.. what kind of yogurt?? make sure its fat free nonfat greek yogurt.. and its plain..

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

 

[3J]

you need daily totals.. learn to use a calorie counter

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

 

[3J]

well i believe the cut will be slower due to the high carb day.. you need to bring your high carb day down 300 calories

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]

chances are your gaining more water weight than anything else.. you need to be at 300g protein 450g carbs 110fats

age: 25
Weight: 175
Height: 5'10"
Body Fat: 12-13%

Goal: i've been dieting since august and i started to add carbs to get my kcals up.I'll be using test cyp 500mg/week 1-10weeks,tren ace 100-300mg/week(pyramid) 1-10weeks,anadrol 50mg/day 1-4 weeks and 20-40mg dbol 7-10 week.I want to gain 10-15lbs in 10 weeks starting 1 october and be as lean as can.I am also carb sensitive that's why i add slowly the carbs.

BMR: 2127 (average of the two formulas provided)
TDEE: 3297 (this is using the 1.55 multiplier because I'd rather underestimated my expenditure initially)

Example Diet:Right now i eat 225gr carbs/225gr protein/60gr fat.I know i am below my tdee but imagine that with 215/225/60 for 2 weeks i gained 2lbs

Meal 1: 9.30AM
8/33/21

Meal 2: 12
34/17/5

Meal 3: 14pm
53/47/8

Meal 4: 4.30pm(preworkout)
38/29/5

Meal 5: 9 (postworkout meal
77/594
Meal 6: (before bed)
16/39/16


Workout Routine:
i do the 5/3/1 Wendler with bodybuilding accessory movements 5 times per week ( i added a day for arms)
I would be very glad if you could help me,thanks in advance

 

[3J]

Age: 21
Weight: 230
Height: 6'2"
BF%: 20%
Goal: 10% BF for now, ultimately compete
BMR: 2100
TDEE: 3600

I have been lighter before as low as 190lbs, so losing/gaining weight is fairly easy for me. I recently bulked now I am trying to cut and get down to around 200-205lbs. I believe i am extremely carb sensitive, I can pile on the carbs for 2 days and look chubby and full of water for 2 days after that. With that being said would carb cycling work well for me or not?
Training split:
Fasted cardio every morning for 30 min. (Stair climber usually)
20 min cardio PWO. (Walking on treadmill or stair climber)
5 day split:
Day 1: Chest & tris
Day 2: Back & bis
Day 3: Delts & Traps
Day 4: Quads & Hams
Day 5: Arms
Day 6: Rest
Repeat

MY diet currently looks like this,
7:00 1/2 cup oats and 1.5 cups egg whites 52/54/6/492
9:30 1.5 scoops whey isolate and 1 tbsp All natural P.B. 42/7/10/280
12:00 8oz. chicken breast and 1 cup broccoli 45/6/14/312
2:30 8oz chicken breast and 6oz sweet potato 45/34/12/427
5:30 8oz steak and 1/2 cup white rice 64/27/35/693
8:30-9:00 3eggs and 2 egg whites with 1/2 cup spinach and 2oz part skim mozzarella 39/4.5/24/408

Total: 287/140.5/101/2612

move all your carbs to earlier in the day... since your post workout is meal 2 from the looks of it.. your carbs should be meal 1-4

 

[jmc1492]

My PWO meal is actually meal 5, should I move the shake to PWO?

 

[ankurkumar]

Here was today's breakdown:

Meal 1:

1 cup oatmeal (real oats)
1 medium banana
creatine drink mix

Meal 2 (post workout):
9 oz steak, trimmed fat
1 cup peas
1 cup brown rice

meal 3:

tuna fish sandwich (whole grain bread)
1 apple
handful of mixed nuts

Meal 4:

6.3 oz of salmon
1 cup broccoli (cooked in water only)
1 baked potatoe(no butter)

Meal 5:

1 Peanut butter jelly sandwich
1 banana

approx...2800 calories

 

[shenky]

Hi 3J, you did this for me once before, but I kind of switched it up a little bit and was wondering if this looks OKAY. is this enough protein?

I'm bulking - my goal is to gain 20 pounds in 12 weeks on a cycle of Test Cyp. I'm 27, male, 180 pounds, 12 percent bodyfat.

On workout days, there is a PWO shake of whey and water.

cal / fat / carb / protein


1 cup oats 307 / 5g / 56g / 11g 5am
whey 120 / 0g / 1g /25 g
banana 100 / 0g / 27g / 1g
peanutbutter 282 / 16g / 6g / 12g
Milk 120 / 2g / 12g / 9g

1 cup brown rice 200 / 2g/ 60g / 15g 9am
½ cup beans 120 / 2g / 37g / 12g
chicken 130 / 1g / 0g / 27g
apple 80 / 0g / 21g / 0g
tbp oil 120 / 14g / 0g / 0g
cheese 120 / 9g / 0g / 7g

3 whole eggs 234 / 15g / 3g / 18g 12pm

pear 80 / 0g / 21g / 0g 3pm
nuts 150 / 14g / 6g / 6g

veggies 120 / 0g / 18g / 0g 5pm
meat 130 / 1g / 0g / 27g
apple 80 / 0g / 21g / 0g
oil 120 / 14g / 0g / 0g
cheese 120 / 9g / 0g / 7g

yogurt (NF, plain) 140 / 0g / 19g / 14g 8pm
nuts 150 / 14g / 6g / 6g

3100 cal, 118g fat, 513g carb, 200g protein

 

[ukhan]

Default

Hi 3J

Age: 24
weight: 47 kg
height:5***8217;5***8221;
bf: I am think person
goals.. BF=15%
BMR: no idea
TDEE: no idea
Workout Schedule: Typically workout on this schedule:
Day 1: Chest/Triceps
Day 2: Back
Day 3: Biceps , Triceps
Day 4: Shoulder
Day 5-Legs
Day 6: repeat


I'm bulking -Right now its been 2 months and i have gained 3 kg and my goal is to gain 40 pounds (around 20kg) in next 5 months.

OI drink 4 liter water Daily

cal / fat / carb / protein
Meal 1 :

1 oatmeal /cup
2 Breads with tomato or Nutella (chocolate)
2 Sweet baked potatoes

Meal 2
Wheat with Fish
Wheat with Chicken
Fresh juice twice a day
Salad with mixed fruits and Vegetables

After work out

Meal 3 :

2 egg whites
2 baked potatoes
Milk Shake of Banana
Chicken Pizza
Coca cola
Beef with Rice and tomato
Ice cream



I am Buying a Weight gainer post workout Maybe Serios mass ,Mass tech , True mass or whey protien any one of them according to availability

I need your help to gain weight and i want increase in Lean muscle shape i mean need Musclar body in size thanks

 

[mrricco2012]

3j I'm having some problems with my weight. I just ended PCT last week, and it all started in the 3rd week of post cycle therapy (pct). My weight isn't going up. On cycle I was consuming 3500 calories and gaining .5-1lb a week. Then PCT came along lost some weight, and stopped. Started slowing going back up. But in the beginning of week 3 my weight stopped, so I upped calories and it still hasnt really budged. For the past 3 weeks I've been the same weight, or a .2-.4 lbs higher or lower. But the thing is, I upped my calories and nothing is happening. I was thinking hey maybe im re comping then at maintenance? Well since the beginning of week 3 of pct I've noticed I've started gaining some body fat around the belly even though weight is stalling. Like I said im a week after post cycle therapy (pct), I feel fine. I have been stressing though about this since 3 weeks ago. My diet is still pretty clean as it was on cycle, except maybe 2-3 days of the week I'll eat around 500 calories of sugary items. Out of my total of 3500.

Of course here is my stats, 5'4 154-154.5lbs (Depending on scale) at end of cycle I was around 162lbs ( I gained close to 28lbs I believe). Cycle was 15 weeks Test-E 500, 3 weeks bridge into PCT of Test Prop 100mg EOD. Anavar mid cycle for 8 1/2 weeks 50mg ED. PCT was double nolva/clomid for first week and half. The rest was normal dosages, and ran my clomid and Nolva for an extra week and a half. So PCT 5 1/2 weeks. I train 4 days a week, for an hour. My cardio is sprinting/variation of HIIT where I run for 20 seconds rest for 40. Mondays I do 16 minutes, and Wednesday is 8 minutes fasted state when waking up. And the four gym days (Mon/Tues/Thurs/Friday) I do 8 minutes post workout. I'd say 80% of my lifts are still the same as it was on cycle, 20% went down a tad.

 

[3J]

absolutely

My PWO meal is actually meal 5, should I move the shake to PWO?

 

[3J]

i would say its the minimum protein i would put you on

Hi 3J, you did this for me once before, but I kind of switched it up a little bit and was wondering if this looks OKAY. is this enough protein?

I'm bulking - my goal is to gain 20 pounds in 12 weeks on a cycle of Test Cyp. I'm 27, male, 180 pounds, 12 percent bodyfat.

On workout days, there is a PWO shake of whey and water.

cal / fat / carb / protein


1 cup oats 307 / 5g / 56g / 11g 5am
whey 120 / 0g / 1g /25 g
banana 100 / 0g / 27g / 1g
peanutbutter 282 / 16g / 6g / 12g
Milk 120 / 2g / 12g / 9g

1 cup brown rice 200 / 2g/ 60g / 15g 9am
½ cup beans 120 / 2g / 37g / 12g
chicken 130 / 1g / 0g / 27g
apple 80 / 0g / 21g / 0g
tbp oil 120 / 14g / 0g / 0g
cheese 120 / 9g / 0g / 7g

3 whole eggs 234 / 15g / 3g / 18g 12pm

pear 80 / 0g / 21g / 0g 3pm
nuts 150 / 14g / 6g / 6g

veggies 120 / 0g / 18g / 0g 5pm
meat 130 / 1g / 0g / 27g
apple 80 / 0g / 21g / 0g
oil 120 / 14g / 0g / 0g
cheese 120 / 9g / 0g / 7g

yogurt (NF, plain) 140 / 0g / 19g / 14g 8pm
nuts 150 / 14g / 6g / 6g

3100 cal, 118g fat, 513g carb, 200g protein

 

[3J]

your eating 3500 calories at 154lbs and are not gaining weight?? something seems off here.. i want a detailed diet

3j I'm having some problems with my weight. I just ended PCT last week, and it all started in the 3rd week of post cycle therapy (pct). My weight isn't going up. On cycle I was consuming 3500 calories and gaining .5-1lb a week. Then PCT came along lost some weight, and stopped. Started slowing going back up. But in the beginning of week 3 my weight stopped, so I upped calories and it still hasnt really budged. For the past 3 weeks I've been the same weight, or a .2-.4 lbs higher or lower. But the thing is, I upped my calories and nothing is happening. I was thinking hey maybe im re comping then at maintenance? Well since the beginning of week 3 of pct I've noticed I've started gaining some body fat around the belly even though weight is stalling. Like I said im a week after post cycle therapy (pct), I feel fine. I have been stressing though about this since 3 weeks ago. My diet is still pretty clean as it was on cycle, except maybe 2-3 days of the week I'll eat around 500 calories of sugary items. Out of my total of 3500.

Of course here is my stats, 5'4 154-154.5lbs (Depending on scale) at end of cycle I was around 162lbs ( I gained close to 28lbs I believe). Cycle was 15 weeks Test-E 500, 3 weeks bridge into PCT of Test Prop 100mg EOD. Anavar mid cycle for 8 1/2 weeks 50mg ED. PCT was double nolva/clomid for first week and half. The rest was normal dosages, and ran my clomid and Nolva for an extra week and a half. So PCT 5 1/2 weeks. I train 4 days a week, for an hour. My cardio is sprinting/variation of HIIT where I run for 20 seconds rest for 40. Mondays I do 16 minutes, and Wednesday is 8 minutes fasted state when waking up. And the four gym days (Mon/Tues/Thurs/Friday) I do 8 minutes post workout. I'd say 80% of my lifts are still the same as it was on cycle, 20% went down a tad.

 

[reed2903]

Time for advice

Stats
Age: 22
Weight: 185lbs
Height 6 ft 2
BF: not sure i would say around 13-15%?

BMR: 1942.75 think this is correct. TDEE: 3351

Goal bulk up to 210lbs.

Routine:
Monday: Chest/Tri/abs
Tuesday: back
Wed: Off
Thursday: Shoulders/arms
Friday: legs
Sat/Sun off
Flat Bench: 80kg for 6-8reps
Squat:110kg for 6-8reps
Deadlift 130kg 6-8rep
Dumbbell Shoulder press 25kg 8-10reps


7:00 am wake up. 80-100grams of oats with 350ml of semi skimmed milk. Around 600 cals according to my fitness pal. 3 fish oils and 1 multi vit

8:30 1 serving of serious mass and 2 scoops of whey. 870 cals 130g carbs 74g protein 4gram fat.

12:00 Lunch time: this meal changes a lot as am at university So if we go into town I will generally go were my mates go to eat but the meal roughly is something with 1 protein source burger or chicken with chips/potato’s.

4:00 head to gym after uni if am using other supplements other than protein at the time. I will usually mix 1 scoop BCAA powder/5g Creatine and pre workout and drink this before going to the gym. I know people say to take BCAA while you’re working out but if it’s already in your body when you start training wont the blood push the BCAA’s into the muscle and stop the breakdown of tissue.
After gym I head home straight away as soon as I get in my postworkout meal is pretty much always
Roughly 900 cals.

6:30-6:45 130grams uncooked pasta 99g carbs 14g protein fat is like 0.7grams/Sometimes sweet potato not often.
1 10oz RUMP steak or 2 cans of tuna
Rump is 77grams protein 22grams fat
Tuna is pro 70g 20g fat.

9:00 – 10:00 same shake as 8:30 one.

11:00
50 grams peanuts. 310 cals 26g fat 3g carbs 13g protein
400ml whole milk 260 cals fat 14g carb 18g pro 13g

Cals are roughly 4100-4300

Is having a shake post workout instead of a meal much more effective for muscle building? as in would you see better results? or would the results be the same?

I weight all food and use my fitness pal app to count cals etc.

So for example yes today marcos were pro 343 carbs 508 fat 93.

Not sure on bf so here 2 images if you can guesstimate:

imageupload.co.uk/files/j85dgcxsxdadxjyo6t2g.jpg
imageupload.co.uk/files/ngpyyvc07tucmrml8f9x.jpg

 

[STAUNCHED427]

After 3 years of training I have finally decided to cut the slack business and step up to the next level, no more of unstructured diet!

Any comments or critique 3J?

19 Years Old/180cm/88KG
BMR (66+1205+900-129)= 2042x 1.6 = 3267cal for maintenance +500 for gain = 3800 cals
nutritiondata.self.com/ AND calorieking.com.au/
1 cal = 4.2kj
1g Carb = 4cal/16kj
1g Pro = 4cal/17kj
1g Fat = 9cal/37kj
100gm Chicken = 25g Protein
100gm Beef = 30g Protein
1 Avocado = 30g Fat (200gm size)
1 cup Oats = 100g Carb
1 cup Rice (Cooked) = 45g Carb
1 Egg White = 4g Protein (8 = 32g)
1 Scoop WPI = 25g Protein

Meal 1: Pro/Carb ***8211; 6:30am
8 Egg Whites/2 Yolks, 1 cup oatmeal ***8211; (Banana on way to work)
35g Pro, 100g Carbs, 4g Fat

Meal 2: Pro/Fat ***8211; 9:30am
200g Chicken Breast, Whole Avocado
50g Protein, 30g Fat

Meal 3: Pro/Carb 12:00am
200g Chicken Breast, 1 and a half cup Brown Rice, Veggies (Carrot/Broco)
50g Protein, 70g Carb

Meal 4: Pro/Carb 4:00pm (PRE WORKOUT MEAL)
2 Cans of Tuna, 1 cups oatmeal OR 2 cups brown rice + 5g Creatine (More carbs ok)
30g Protein, 100g Carb

Workout (5:00pm to 6:00pm)

Meal 5: PWO Nutrition 6:00pm
2 Scoops Whey Protein / 50g of Dextrose
50g Protein, 50g Carb

Meal 6: PPWO 7:00pm
200gm Steak (pref lean), 1 cup Brown Rice
60g Protein, 45g carbs

Meal 7: Pro/Fat 8:30pm
200gm of Steak/Chicken or 8 Eggs, 2 Tbsp Natural Peanut Butter OR Avocado
60/50/30g Protein, 30g fat

Meal 8: Pro/Fat (Before Bed) 10:00pm
2 Scoops of Whey Protein, 2 tbsp of Natural Peanut Butter OR Avocado
50g Protein, 30g fat

That turns into approximately 385 grams protein, 365 grams Carbs, and 95 grams of fat. This is roughly 3855 calories which is 500 above caloric surplus