Free Diet Advice from 3J

[mrricco2012]

These arent the past three days, but in the past week. Some of the days I've charted down on myfitnesspal were in the 3k range, but I didnt click on a last meal for it to add up so couldnt give you those. But I know I ate more to get over 3500. I've noticed on this however that my fats are very high and my carbs to some could possibly be low. Yesterday I thought of this so decided to hit around 500 carbs.

 

[juandohh]

***Wake up Here apprx 10 AM ***

Breakfast
big apple and peanut butter
yogurt with papaya and pineapple
dry oats chopped up nuts
Tea +/- Lemon Water
*alternate meal*
Fresh berries
Oatmeal Greek yogurt pancakes
turkey bacon
OJ

Brunch
Boiled Eggs
bagel
blackberry jam
Cheese Stick (mozzarella)
Tea +/- Lemon Water

***My work out here 3PM***

Lunch
chicken salad (made from boiled & shredded chicken mayonnaise,walnuts,cabbage,cranberries)
*alternate meal*
Tuna salad (made from tuna mayonnaise cabbage and onion)
*alternate meal* Cheat Meal *
Boxed 5 Minute Noodles
canned squid
canned beans
Frito chips
Tea +/- Lemon Water

***Getting home 7 PM ***
Snack
Celery with lemon and Water
*alternate*
Cheese Sticks and fresh broccoli with light ranch (portion control)
Tea +/- Lemon Water

*** 9 pm going to work ***

INTRA WORK
ORANGE

Dinner
Mixed vegetables including but not limited to chopped carrots, onions, broccoli, cauliflower; etc cooked in olive oil
Boiled/baked/grilled chicken with spices
*alternate meat*
Baked or grilled beef with spices
Tea +/- Lemon Water


*** 4 AM HOME FROM WORK ***
Late Night snack ????
Fruit or Vegetables only
with Cottage Cheese
Tea +/- Lemon Water

*** NOTES ***
Pre/Intra work out intake peanut butter honey and turkey bacon sandwiches.
Post work out nutrient protein shake.

260LBS 6 FT 30% BF by NAVY Calculator

What should My macros be including my calories ?

 

[bluehulk]

After receiving recommendations from other members on the board, I'm looking to get in touch with 3J about a personalized diet, how would one go about that? PM with info if possible, thank you .

 

[3J]

Email me 3jdiet@gmail.com

 

[3J]

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***8217;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***8217;re working out but if it***8217;s already in your body when you start training wont the blood push the BCAA***8217;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 ***8211; 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

it looks like enough calories... you should be gaining 1-2lbs a week on this

 

[3J]

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

lower your protein to 280.. up your carbs to 420.. and add fats to make up for the rest

 

[3J]

These arent the past three days, but in the past week. Some of the days I've charted down on myfitnesspal were in the 3k range, but I didnt click on a last meal for it to add up so couldnt give you those. But I know I ate more to get over 3500. I've noticed on this however that my fats are very high and my carbs to some could possibly be low. Yesterday I thought of this so decided to hit around 500 carbs.

this is very hard to read

 

[3J]

***Wake up Here apprx 10 AM ***

Breakfast
big apple and peanut butter
yogurt with papaya and pineapple
dry oats chopped up nuts
Tea +/- Lemon Water
*alternate meal*
Fresh berries
Oatmeal Greek yogurt pancakes
turkey bacon
OJ

Brunch
Boiled Eggs
bagel
blackberry jam
Cheese Stick (mozzarella)
Tea +/- Lemon Water

***My work out here 3PM***

Lunch
chicken salad (made from boiled & shredded chicken mayonnaise,walnuts,cabbage,cranberries)
*alternate meal*
Tuna salad (made from tuna mayonnaise cabbage and onion)
*alternate meal* Cheat Meal *
Boxed 5 Minute Noodles
canned squid
cannepd beans
Frito chips
Tea +/- Lemon Water

***Getting home 7 PM ***
Snack
Celery with lemon and Water
*alternate*
Cheese Sticks and fresh broccoli with light ranch (portion control)
Tea +/- Lemon Water

*** 9 pm going to work ***

INTRA WORK
ORANGE

Dinner
Mixed vegetables including but not limited to chopped carrots, onions, broccoli, cauliflower; etc cooked in olive oil
Boiled/baked/grilled chicken with spices
*alternate meat*
Baked or grilled beef with spices
Tea +/- Lemon Water


*** 4 AM HOME FROM WORK ***
Late Night snack ????
Fruit or Vegetables only
with Cottage Cheese
Tea +/- Lemon Water

*** NOTES ***
Pre/Intra work out intake peanut butter honey and turkey bacon sandwiches.
Post work out nutrient protein shake.

260LBS 6 FT 30% BF by NAVY Calculator

What should My macros be including my calories ?

please go back and read post 1

 

[notdorianyates]

Hi 3j, quick question please sir.

I read, potentially on this thread, that calcium casenite shakes should only be taken before bed. My issue is that after breakfast at 7 am (1 whey shake, 25g of oats, 20 gs of flax seed, 6 weetabix, skimmed milk) I Don't get chance to eat again until 11 am. Although I can sometimes grab a drink of whey in between (I know the limitations of nutrition from whey shakes) I had started taking a casein shake after breakfast just to feed my body with protein infusions even when I struggle to get access to food in the mornings. What are your thoughts sir?

Thanks for any input 3j.

 

[Tuchtig]

Your advice would be much appreciated 3J

Age: 41 (42 in February)
weight: 185
height: 6’ 2”
bf: 14%
BMR: 1932
TDEE: 2995
goals: break 200#’s while adding lean body mass.
I am a few weeks away from starting the following 12 week cycle:
Sustanon 250 @ 250 mg every Monday and Thursday
Exemestane .25 mg every other day
Clomid (14 days post last pin) 50/50/50/50
Nolvadex (14 days post last pin) 20 mg daily for 5 weeks

This is pretty much my daily meal plan. Not saying Never cheat or don’t consume beer on the weekends though.

Name Amount Unit Calories Fat (g) Carbs (g) Prot (g)
9:30-10 AM
Whole Scrammbled Egg 2 Whole egg 192 14 2 14
Oatmeal, cooked, regular 1 cup, cooked 145 2 25 6
Egg white scrammbled 5 egg white 85 0 1 18
422 16 28 38
12 PM
Can Albacore Tuna 5oz 1 can 180 4.2 0 26
Extra Virg Oliv Oil 1 tbls 119 13.5 0 0
Hard boiled egg white 3 egg white 48 0 1 11
347 17.7 1 37
Training 1 PM
Post workout shake 2 PM
Carb powder 1.25 scoop 80 0 21
Protein powder 1 scoop 140 1 2 30
220 1 23 30
4:30 PM
Post workout meal
Grilled Chicken Breast 6 oz 315 12 0 51
Extra Virg Oliv Oil 1 tbls 1 19 13.5 0 0
Frozen (steamed) peas 1 cup 111 0.5 20 8
545 26 20 59
7:30 PM
Almonds (25 total) 1 fouth cup 1 70 15 5 7
Dannon vanila greek yogurt 1 Cup 240 0 38 24
410 15 43 31
10:30 - 12 PM Just before bed meal
Cottage Cheese 1 cup 163 2.3 6 28

 

[bowers21]

Hey 3J, sent you an email earlier and was told to come here.

Anyways, my name is mike, and I haven't got my BFP tested, but do have a picture to get your opinion on where I'm at. Stats, goals, meal plan, and photo are posted below

Age:-------21
Weight:--217
Height:---6'0"
Build:----Mesomorph (Correct me if wrong)

Goals: Being 217 pounds, I have dieted in deficit in the past with plentiful distance running but unstructured diet. I did drop my weight down to 185 and did see tone, which was years ago which I do have a pic for, however, I did "half ass" it, and find good reviews of HIIT training and possible strength training with a formal diet. So in other words, I am looking to lose weight at the healthiest/most efficient pace possible.

Diet: As far as diet goes, I eat fairly good meals with the occasional cheat meal and drink on the weekends. The majority of my foods I consume is listed below.
*Carbs: Eat ALOT of whole grains, breads however, and omit white flour pretty easily. Others include salads, lettuce, protein+ cereal, and oatmeal, but mostly breads.
*Proteins: For proteins I consume the following pre-dominantly: Grilled chicken, tuna, cottage cheese 2%, cheese 2%, almonds, and egg whites. Less occasionally/seldom include Salmon, fresh shrimp (cocktail shrimp), most seafood, et cetera.

Lately I have been eating about 4 times a day, but have been in the habit of eating 5 times a day for more spread out calories. I am pretty busy, go to school and work on campus about 8-5pm roughly everyday, and do most of my weight training at night around 10 PM, doing lately full-body workouts 3x a week.


Therefore, if you guys could estimate my BFP that would be greatly appreciated, I know there is a lot of knowledgeable people on this forum, and I am really thankful to be here and get all the feedback and criticism that I can get, that as I'm planning, will stick with me for a lifetime. Thanks guys.
View attachment 554882View attachment 554883View attachment 554884

P.S this three photo's of myself in November, and the one is from 2008 that I pulled when I was doing rigorous training to cut weight, I believe I was around 182-185 realm with the 2008 one that showed a bit of tone. Not sure if that photo is relevant, but I am shooting to get around to that physique again, possible even a bit leaner, thanks for the help

 

[3J]

fats... fats slow down digestion.. so up your fats and you wont have a problem. im not a fan of flax seed though

Hi 3j, quick question please sir.

I read, potentially on this thread, that calcium casenite shakes should only be taken before bed. My issue is that after breakfast at 7 am (1 whey shake, 25g of oats, 20 gs of flax seed, 6 weetabix, skimmed milk) I Don't get chance to eat again until 11 am. Although I can sometimes grab a drink of whey in between (I know the limitations of nutrition from whey shakes) I had started taking a casein shake after breakfast just to feed my body with protein infusions even when I struggle to get access to food in the mornings. What are your thoughts sir?

Thanks for any input 3j.

 

[3J]

Your advice would be much appreciated 3J

Age: 41 (42 in February)
weight: 185
height: 6***8217; 2***8221;
bf: 14%
BMR: 1932
TDEE: 2995
goals: break 200#***8217;s while adding lean body mass.
I am a few weeks away from starting the following 12 week cycle:
Sustanon 250 @ 250 mg every Monday and Thursday
Exemestane .25 mg every other day
Clomid (14 days post last pin) 50/50/50/50
Nolvadex (14 days post last pin) 20 mg daily for 5 weeks

This is pretty much my daily meal plan. Not saying Never cheat or don***8217;t consume beer on the weekends though.

Name Amount Unit Calories Fat (g) Carbs (g) Prot (g)
9:30-10 AM
Whole Scrammbled Egg 2 Whole egg 192 14 2 14
Oatmeal, cooked, regular 1 cup, cooked 145 2 25 6
Egg white scrammbled 5 egg white 85 0 1 18
422 16 28 38
12 PM
Can Albacore Tuna 5oz 1 can 180 4.2 0 26
Extra Virg Oliv Oil 1 tbls 119 13.5 0 0
Hard boiled egg white 3 egg white 48 0 1 11
347 17.7 1 37
Training 1 PM
Post workout shake 2 PM
Carb powder 1.25 scoop 80 0 21
Protein powder 1 scoop 140 1 2 30
220 1 23 30
4:30 PM
Post workout meal
Grilled Chicken Breast 6 oz 315 12 0 51
Extra Virg Oliv Oil 1 tbls 1 19 13.5 0 0
Frozen (steamed) peas 1 cup 111 0.5 20 8
545 26 20 59
7:30 PM
Almonds (25 total) 1 fouth cup 1 70 15 5 7
Dannon vanila greek yogurt 1 Cup 240 0 38 24
410 15 43 31
10:30 - 12 PM Just before bed meal
Cottage Cheese 1 cup 163 2.3 6 28

a few things..

1. there are no daily totals here..

2. i dont no see enough carbs

 

[3J]

Hey 3J, sent you an email earlier and was told to come here.

Anyways, my name is mike, and I haven't got my BFP tested, but do have a picture to get your opinion on where I'm at. Stats, goals, meal plan, and photo are posted below

Age:-------21
Weight:--217
Height:---6'0"
Build:----Mesomorph (Correct me if wrong)

Goals: Being 217 pounds, I have dieted in deficit in the past with plentiful distance running but unstructured diet. I did drop my weight down to 185 and did see tone, which was years ago which I do have a pic for, however, I did "half ass" it, and find good reviews of HIIT training and possible strength training with a formal diet. So in other words, I am looking to lose weight at the healthiest/most efficient pace possible.

Diet: As far as diet goes, I eat fairly good meals with the occasional cheat meal and drink on the weekends. The majority of my foods I consume is listed below.
*Carbs: Eat ALOT of whole grains, breads however, and omit white flour pretty easily. Others include salads, lettuce, protein+ cereal, and oatmeal, but mostly breads.
*Proteins: For proteins I consume the following pre-dominantly: Grilled chicken, tuna, cottage cheese 2%, cheese 2%, almonds, and egg whites. Less occasionally/seldom include Salmon, fresh shrimp (cocktail shrimp), most seafood, et cetera.

Lately I have been eating about 4 times a day, but have been in the habit of eating 5 times a day for more spread out calories. I am pretty busy, go to school and work on campus about 8-5pm roughly everyday, and do most of my weight training at night around 10 PM, doing lately full-body workouts 3x a week.


Therefore, if you guys could estimate my BFP that would be greatly appreciated, I know there is a lot of knowledgeable people on this forum, and I am really thankful to be here and get all the feedback and criticism that I can get, that as I'm planning, will stick with me for a lifetime. Thanks guys.
View attachment 554882View attachment 554883View attachment 554884

P.S this three photo's of myself in November, and the one is from 2008 that I pulled when I was doing rigorous training to cut weight, I believe I was around 182-185 realm with the 2008 one that showed a bit of tone. Not sure if that photo is relevant, but I am shooting to get around to that physique again, possible even a bit leaner, thanks for the help

please go back and read post 1 and update this... i will not respond until the proper information is here

 

[notdorianyates]

fats... fats slow down digestion.. so up your fats and you wont have a problem. im not a fan of flax seed though

Thanks 3j. I will go re check flax. Read in m&f mag it was good for omega fats and muscle repair. Will go do more research; guessing you are thinking intestinal sides?

Thanks again mate.

 

[SFX985]

Deleted... Accidentally double posted

 

[SFX985]

Age: 28
Weight: 165
Height: 5'7.5"
Bodyfat: 15%
Goals: Lean bulk at the front of my cycle, cut at the end. After PCT goal is 170 at 10% bf.
BMR: 1770
TDEE: 2900

Cycle:
Weeks 1-14 Test E (300 mg 2x/week)
Weeks 1-16 Human Chorionic Gonadotropin (HCG) (250 iu 2x/week)
Weeks 1-4 Dbol (12.5 mg 2x/day)
Weeks 10-16 Anavar (25 mg 2x/day)
Weeks 17-20 PCT with Nolva 40/40/20/20 (Possibly add clen)

Workout Schedule:
Sunday Chest/Tris
Monday Back/Bis
Tuesday Abs/Cardio
Wednesday Legs
Thursday Shoulders/Traps
Friday Abs/Cardio
Saturday Rest

DAY A
Meal 1Cal/Fat/Carb/Pro
Orange Juice w/ Creatine (8 oz) 110/0/26/2
Egg Whites (8 oz ) 250/0/0/25
Oats (1 cup) 300/6/54/10
Blueberries (1/2 cup) 60/0/16/0
Fish Oil 30/3/0/0
Meal 2 Cal/Fat/Carb/Pro
Chicken Breast (8 oz) 260/2/0/54
Sweet Potato (1 cup) 120/0/28/2
Almond Butter (1.5 tbls) 150/14/4/3
Meal 3 Cal/Fat/Carb/Pro
Xtend/Vitargo 140/0/35/0
PWO Shake 510/4/62/56
Banana 105/0/27/1
Fish Oil 30/3/0/0
Meal 4 Cal/Fat/Carb/Pro
Brown Rice (8 oz) 300/9/48/5
Black Beans (5 oz) 140/3/21/7
Chicken (4 oz) 145/3/0/30
Meal 5 Cal/Fat/Carb/Pro
Steak (12 oz) 600/12/0/96
Vegetables, steamed (8 oz) 60/0/12/4
Meal 6 Cal/Fat/Carb/Pro
PM Shake (w/Glut BCAA) 230/2/3/51
Fat Free Lactaid Milk (8 oz) 90/0/13/8
Fish Oil 30/3/0/0
Totals Cal/Fat/Carb/Pro
3660/64/349/353

DAY B
Meal 1 Cal/Fat/Carb/Pro
Orange Juice w/ Creatine (8 oz) 110/0/26/2
Egg Whites ( 16 oz ) 500/0/0/50
Fish Oil 30/3/0/0
Meal 2 Cal/Fat/Carb/Pro
Chicken Breast (8 oz) 260/2/0/54
Vegetables, steamed (8 oz) 60/0/12/4
Olive Oil (1 tbls) 120/14/0/0
Meal 3 Cal/Fat/Carb/Pro
PM Shake 230/2/3/51
Banana 105/0/27/1
Fish Oil 30/3/0/0
Meal 4 Cal/Fat/Carb/Pro
Mixed Salad (16 oz) 150/4/20/8
Chicken (8 oz) 290/6/0/59
Salad Dressing 100/11/0/0
Meal 5 Cal/Fat/Carb/Pro
Steak (12 oz) 600/12/0/96
Vegetables, steamed (8 oz) 60/0/12/4
Meal 6 Cal/Fat/Carb/Pro
PM Shake (w/Glut BCAA) 230/2/3/51
Fat Free Lactaid Milk (8 oz) 90/0/13/8
Fish Oil 30/3/0/0
Totals Cal/Fat/Carb/Pro
2995/62/116/388

Not sure If I should do Day A on the days I lift and Day B on cardio days throughout my bulk and then start from square one for my cut? Or do Day A through beginning of my cycle and Day B through the end (I know my BMR and TDEE will go up a bit from my increased mass)?

This is pretty much how I already eat on a daily basis (minus meal 2).

I know the macros are kinda out of whack; either I got the wrong info or I need to do some serious rethinking.

 

[sebeth]

Hi, I saw your post on steroidology, just thought I'd ask for some advice. I've recently started bulking and just wanted to everything looked on

Age: 20
weight: 160
height:5'11
bf: 14% (Says scales, I'll attach pic for estimate)
goals.. BIG
BMR: 1828.5
TDEE: 2834.17

Workout Schedule:
Day 1: Chest/Biceps
Day 2: Legs
Day 3: Rest
Day 4: Delts/Tris
Day 5: Back
Dat 6-7:Rest
Repeat

Cadio:Since I'm bulking the only cardio I'm doing at the moment is walking around, so none really. But open to suggestions of course.

I've attached my diet below.
View attachment 555021View attachment 555022View attachment 555023View attachment 555024



I also have a PWO Shake on workout days CNP Pro-recover 300cal/25pro/43carb/1fat

 

[Prowl]

Cutting and bulking same time,
Hey 3J,I've always thought that you had to pick one to see results. I'm hearing lots now how you can do both at the same time. I'm curious to know how that works for your diet, are you in a calorie surplus or deficit.? Can u please give me a rough Marco breakdown and calories count for me to do this? Thanks.

TDEE-2700
Bf 15-16%

Age 35
6"0
208ilbs
I appreciate the help.
One more thing,I do have some test e on hand would run it at 500mg pw for 12 weeks. Not sure if want to a cycle due to not being enough time in between cycles but will c.

 

[bigben66]

3J,

I have a question...

Pretty much everyone I know love to take a PWO drink to energise themselves for their workouts...

But I also read that you should aim to drink some fast acting whey protein before a workout...

Why do most PWO drinks not have protein in them?
Should I try and drink both a PWO drink, and a protein shake before training?

I've just ordered Jim Stoppani's new 'Pre-Jym' PWO formula after reading some good reviews... you had any experience with this?

I'm just trying to nail down the 'hour' before my workout, as I am pretty much happy with the rest of my daily diet and supplementation intake.

Thanks in advance
BigBen