Free Diet Advice from 3J

[greenlantern2013]

HI 3j thanks for the reply,

I Have reduced to just 1 protein pre and post workout.
Other than that does my diet look ok?

Any help appreciated, cheers!

Age- 25
Weight- 195 lbs
Height- 183cm (roughly 6 foot)
BF- 18%
Goal- currently lean bulking

BMR- 1909
TDEE= 2959

Training -
Mon - chest/ abs (1 hour)
Tue - Back/ biceps (1 hour) + moderate 15 min cardio in afternoon
Wed - Legs (45 min)
Thurs - Shoulders/ abs (1 hour)
Fri - Triceps/ wrists (45 min) + moderate 15 min cardio in afternoon
Sat - biceps moderate (25 min) 10 min cardio
Sun - 20 min Moderate cardio

Protein / Carbs / Fats / Calories

6:00 AM - P - 46/ C - 43/ F - 4/ Calories - 392
prot shake 1 scoop
with milk (not fat) 500 mls
BCAAs 5 grams
oats 27g blended 1/4 cup

6:30 - TRAIN AT GYM

7:45 AM 64/103/10/763 cal
prot shake w/water 1 scoop
oats 110 grams blended 1 cup
with no fat milk 250mls
egg whites 150ml
bananna
creatine 5 grams

9:45 40/55/26/ 618 cal
tuna tin - in springwater
helgas soy and linsead (low gi bread) 127.5g (3 slices)
peanuts 1/4 of a cup 40grams

12:30 59/ 62/ 4.5/ 524 cal
chicken breast uncooked 200g
broccoli/beans/peas/corn 1 cup
pasta 75g 3/4 cup

3:00 42/54/30/ 651 cal
helgas soy and linsead (low gi bread) 127.5g (3 slices)
w/ penut butter -40g
tuna tin - in springwater

6:30pm 53/ 53/ 8/ 497 cal
steak 200g or chicken breast 200g
broccoli/beans/peas/corn 1 cup
sweet potato 1 cup
or pasta (75g) or brown rice (70g)

9:30 18/21/4/ 190cal
with no fat milk 400mls
flaxseed meal (seeds) 1/4 scoop 10g
x 3 fish oil caps (100mg ea)

total - P 323/ C 391/ F 87
Total calories - 3635

 

[PrinceDianabol]

Stats:
6"2
213lbs - 97kg
Approx 15% bf
On 500mg test weekly to prevent catabolism.
Hoping to drop to 12ish percent.. Maybe further if possible.

Diet plan:


Meal 1:
2x Coffee 6g/10g/7g
200g Turkey breast 34g/9g/4g
5 Egg whites 18g/1g/0g
2 whole egg 12g/0g/14g

Meal 2:
250g Chicken 58g/0g/4g
with salads

Meal 3 preworkout:
1 cup oats 16g/100g/0g
22g natural honey 0g/18g/0g


Meal 4 post workout:
1 shake 24g/3g/1g
250g Chicken breast 58g/0g/4g
2 slice Soy & linseed bread 11g/32g/4g
Veggies

Meal 5:
100g Beef 23g/0g/3g
Veggies
25g Cashews 4g/8g/11g


Actual: 2248kcal 264g/181g/52g


Any suggestions bro?

 

[DreDay187]

Stats:
6"2
213lbs - 97kg
Approx 15% bf
On 500mg test weekly to prevent catabolism.
Hoping to drop to 12ish percent.. Maybe further if possible.

Diet plan:


Meal 1:
2x Coffee 6g/10g/7g
200g Turkey breast 34g/9g/4g
5 Egg whites 18g/1g/0g
2 whole egg 12g/0g/14g

Meal 2:
250g Chicken 58g/0g/4g
with salads

Meal 3 preworkout:
1 cup oats 16g/100g/0g
22g natural honey 0g/18g/0g


Meal 4 post workout:
1 shake 24g/3g/1g
250g Chicken breast 58g/0g/4g
2 slice Soy & linseed bread 11g/32g/4g
Veggies

Meal 5:
100g Beef 23g/0g/3g
Veggies
25g Cashews 4g/8g/11g


Actual: 2248kcal 264g/181g/52g


Any suggestions bro?

How old are you? That's an awfully low calorie intake for your size unless you're older or very sedentary besides the gym. Have you calculated TDEE or BMR? I'd also consider upping fats and reducing carbs a bit.

 

[PrinceDianabol]

Yeah, Tdee is about 3200. Big deficit i know, i did a 500cal deficit for first 6-8weeks and whilst ive leaned out a bit havent progressed far... Especially considering im on cycle. Going a bit drastic here but hopefully it'll work. So i'd like to stay at 2250cals for a few weeks to see how i go.

How much would you increase fats/decrease carbs?
Also, all the food choices look good to you?

Thanks for the reply dre

 

[DreDay187]

Yeah, Tdee is about 3200. Big deficit i know, i did a 500cal deficit for first 6-8weeks and whilst ive leaned out a bit havent progressed far... Especially considering im on cycle. Going a bit drastic here but hopefully it'll work. So i'd like to stay at 2250cals for a few weeks to see how i go.

How much would you increase fats/decrease carbs?
Also, all the food choices look good to you?

Thanks for the reply dre

It takes time brother, it's not going to happen lightening quick. How do you track your intake? Do you use an app or excel spreadsheet to add up all your macros? Do you weigh your portions out or measure them? Making sure there's no error in this part of the equation before moving on.

Personally I wouldn't use such a large deficit. Psychologically it will be more difficult to adopt the diet and adapt to it. I would go with a 20% calorie deficit so if TDEE is 3200 then go with 2600or so and go from there and maybe increase your expenditure by moving around more taking stairs instead of elevators, walking the dog, shagging the wife/gf etc.

If you think you can handle it and want the quickest results possible and have your heart set on a drastic calorie deficit then look into a PMSF type diet. Results will be quick but MOST ppl will not be able to handle this diet for long.

 

[PrinceDianabol]

It takes time brother, it's not going to happen lightening quick. How do you track your intake? Do you use an app or excel spreadsheet to add up all your macros? Do you weigh your portions out or measure them? Making sure there's no error in this part of the equation before moving on.

Personally I wouldn't use such a large deficit. Psychologically it will be more difficult to adopt the diet and adapt to it. I would go with a 20% calorie deficit so if TDEE is 3200 then go with 2600or so and go from there and maybe increase your expenditure by moving around more taking stairs instead of elevators, walking the dog, shagging the wife/gf etc.

If you think you can handle it and want the quickest results possible and have your heart set on a drastic calorie deficit then look into a PMSF type diet. Results will be quick but MOST ppl will not be able to handle this diet for long.

Haha yeah i know... Its definetly a marathon not a race. Just super keen to hit 12% by the end of this cycle. I use an app on my iphone... I record absolutely everything that goes past my lips and weigh/measure everything exactly. I'm pretty OCD when it comes to keepin track of calories haha.

Honestly i havent had much trouble adapting to this diet.. Although im just finishing day5 on it now. A lil hungrier through the mornings but will have no troubles sticking to it. Hasnt yet affected my mood either.

Yep, hearts set on it for now - at minimum i want to do 4weeks on this. Maybe even a bit just to prove to myself i can be this strict. Ill start my research into the PSMF diet tonight... Appreciate your reply + advice man thanks.
Biggest thing im wondering about now though is are all my food choices good? Anything you would swap out for a different source?

 

[DreDay187]

Haha yeah i know... Its definetly a marathon not a race. Just super keen to hit 12% by the end of this cycle. I use an app on my iphone... I record absolutely everything that goes past my lips and weigh/measure everything exactly. I'm pretty OCD when it comes to keepin track of calories haha.

Honestly i havent had much trouble adapting to this diet.. Although im just finishing day5 on it now. A lil hungrier through the mornings but will have no troubles sticking to it. Hasnt yet affected my mood either.

Yep, hearts set on it for now - at minimum i want to do 4weeks on this. Maybe even a bit just to prove to myself i can be this strict. Ill start my research into the PSMF diet tonight... Appreciate your reply + advice man thanks.
Biggest thing im wondering about now though is are all my food choices good? Anything you would swap out for a different source?

It looks like you have a good variety of food sources which is most important to help get micros in. Besides that where you get the macros from is not important provided most of your food comes from whole and minimally processed foods.

 

[PrinceDianabol]

Awesome thanks brother!

Looked into that PSMF diet - sounds freakin horrible haha. Ill give it a shot for two weeks or so if my current diet doesn't produce good results... Hoping i won't have to go that far though haha.

Sorry bro, last question- if im gonna stay at this caloric value, where would you have my carbs and fats at?

 

[DreDay187]

Awesome thanks brother!

Looked into that PSMF diet - sounds freakin horrible haha. Ill give it a shot for two weeks or so if my current diet doesn't produce good results... Hoping i won't have to go that far though haha.

Sorry bro, last question- if im gonna stay at this caloric value, where would you have my carbs and fats at?

It will take a lot of hard work to stick to the PSMF diet since it's basically eating the minimum food possible to maintain muscle mass. It's psychologically demanding and many can't handle it. If you do do it make sure not follow instructions carefully.

http://www.files.failedmiserably.com/data/aironz/The%20Rapid%20Fat%20Loss%20Handbook.pdf

I'd bump up your fats to around 80g And drop carbs to keep calories the same

 

[3J]

who let your IIFYM LOVING ASS IN HERE???

lmao... guys dre is one of the few people on this forum that i respect enough to even allow his response on this thread without feeling disrespected.. dont get me wrong he and i have different views on things.. but, he does do his research and does do alot to help people out around here..

thanks for taking the time to help dre.. i was moving this past week and am trying to get settled in

It will take a lot of hard work to stick to the PSMF diet since it's basically eating the minimum food possible to maintain muscle mass. It's psychologically demanding and many can't handle it. If you do do it make sure not follow instructions carefully.

http://www.files.failedmiserably.com/data/aironz/The%20Rapid%20Fat%20Loss%20Handbook.pdf

I'd bump up your fats to around 80g And drop carbs to keep calories the same

 

[3J]

i personnaly would not recommend running PMSF.. do it right.. do it slow.. 20% is great

It takes time brother, it's not going to happen lightening quick. How do you track your intake? Do you use an app or excel spreadsheet to add up all your macros? Do you weigh your portions out or measure them? Making sure there's no error in this part of the equation before moving on.

Personally I wouldn't use such a large deficit. Psychologically it will be more difficult to adopt the diet and adapt to it. I would go with a 20% calorie deficit so if TDEE is 3200 then go with 2600or so and go from there and maybe increase your expenditure by moving around more taking stairs instead of elevators, walking the dog, shagging the wife/gf etc.

If you think you can handle it and want the quickest results possible and have your heart set on a drastic calorie deficit then look into a PMSF type diet. Results will be quick but MOST ppl will not be able to handle this diet for long.

 

[DreDay187]

who let your IIFYM LOVING ASS IN HERE???

lmao... guys dre is one of the few people on this forum that i respect enough to even allow his response on this thread without feeling disrespected.. dont get me wrong he and i have different views on things.. but, he does do his research and does do alot to help people out around here..

thanks for taking the time to help dre.. i was moving this past week and am trying to get settled in

My brother from another mother, we certainly see diet differently and we each make our views work for ourselves and others. Important thing like you said is we don't take it personally. I'm happy to help out whenever I can and I noticed you were away from the board for a bit so I just figured I'd help him out.

Off topic, I hoped your move went smooth and you're enjoying the new place brother. And I'm hoping it's been christened already

 

[DreDay187]

i personnaly would not recommend running PMSF.. do it right.. do it slow.. 20% is great

Not anyone can do it even. It's extremely psychologically taxing and difficult to stick to. Very difficult to get right, especially wih the more is better mentality.

 

[3J]

yea... it has.. thanks for the kind words.. we still have some boxes to unload.. u know how that goes

My brother from another mother, we certainly see diet differently and we each make our views work for ourselves and others. Important thing like you said is we don't take it personally. I'm happy to help out whenever I can and I noticed you were away from the board for a bit so I just figured I'd help him out.

Off topic, I hoped your move went smooth and you're enjoying the new place brother. And I'm hoping it's been christened already

 

[gettinitdone]

I'm not sure as to whether I should bulk or cut right now. Currently,
I'm 6'1"
206-209lbs
about 14% BF
21 years old
training since 16, seriously since 18
2 months ago I was about 230 at 16-17%. My diet to get up to that weight was 3-4 shakes a day of 12oz milk, 4tb NON-natural peanut butter, and 1-1/2 cups oats (no protein powder). With those shakes I would have 2-3 rice a ronis or pasta ronis with a chicken breast each. Clearly my diet was crap, but I've always been skinny so I thought my body could take it. Now that I've lost a bunch of strength and weight but kept a lot of the fat I'm really lost as to what to do. I also have been on the same 4 day split for months now and I'm looking for something new.
My split is:
Chest/tris
back/bis
rest
legs
shoulders
My future goal is to be cut at 215-220lbs.

 

[glase212]

Hey 3J,

I was reading up on your thread and was looking for a bit of a critique. I'm 7 weeks into my cut and have already went from 198 to 187...my starting bodyfat was about 21% and I am around 16% now. My goal is 10% but I have 5 weeks left to go in this 12 week stint I am doing.

My exercise regime is basically 6 days a week right now ranging in 3 exercises for each body group starting at reps of 10 and working up to reps of 30 for 3 sets on the last exercise for the body group. It's a 3 day split basically 2 times a week. I do cardio 4 times a week and add an additional 20-30 minutes of swimming 2 times a week.

My BMR is 1911 and my TDEE is 2962, my current diet is around 1600 calories and I am taking in 100grams of carbs (not subtracting for dietary fiber), 180 grams of protein (~1g per lb of bw) and 40-50grams of fat.

Example diet:

1/2 Cup Quinoa
4 EggWhites and 2 Whole Eggs
1/2 tspn of cinnamon

2 Cups of Chile (Hot Beans, lean ground beef, diced tomatoes, onion)
or
Chipotle Bowl (Brown Rice, Black Beans, Guac, Chicken, Lettuce) Roughly 660calories

1 Chicken Breast
1-2 cups mixed veggies

Snacks:
100cal granola bar or Chobani greek yogurt
Or 2 Tbs of Peanut Butter
2 Protein Shakes after workout and before bed.

The diet varies but basically as long as I am hitting my macros, I try not to eat after 8pm and also try to get the majority of my carbs in before 4pm.

My only supplements are Protein and a Preworkout.

 

[3J]

Hey guys. I'll answer this for you by Friday. Very busy these last few days!

 

[glase212]

Thanks 3J, very interested in what you have to say!

 

[ddogg99]

I know i private messages you before but i didnt see this section till now so i figured my info may be similar to others and they may benefit from it so i will post here too.

age=40
weight=200lbs
hieght=6'
bf=16%
tbf=32
tlbm=168
lean mass=76
bmr=2011
tdee=3100

goals: drop down to 12%bf and maintain weight with a little more lean muscle..get my 2 pack back to my six pack

now for embarasssing facts:

I workout 3/4 times a week...cardio twice a week (30min on stair climber pace 10)..i excersice playing sports(baseball+golf walking the course) every other weekend and a few times during week.
i take a multivitam, omega, vit e pill everyday

breakfast #1
cup oatmeal 5/27/3/150
coffee w/ sugar 0/4/0/17
3 hard boiled eggs 18/0/15/210
8oz water

meal #2
ham n cheese omlette hashbrowns 41/27/43/660
8oz water
or
peanut butter sandwich

snack
candy 0/39/0/150

meal#3
12" footlong chicken breast sandwich/lettuce/banana peppers/oil/pepper jack cheese 54/90/36/920
1 small bag bbq chips 2/24/4/140
8.4oz redbull 1/28/0/110

meal #4 pwo
shake 60/4/1/260
8oz water

meal #5
8oz chicken breast w green beans white rice 63/51/11/560
80z water

Total is 233/298/86/2877

I currently have access to clen/winy/t3/ephedrine(my wifes diet pills) and also 4 bottles of a blend (Trenbolone Enanthate 100 mg /ml Drostanolone Enanthate 100 mg /ml Testosterone Enanthate 100 mg /ml) that i was going to play with when i start really regimenting my diet with some help from you.

so there it is...start giving me the bad news please..lol

 

[glase212]

Just checking back in with you 3J....thanks!