Free Diet Advice from 3J

3J said:
so not bad for a veggie, i gotta say.. veggie diets run higher in carbs so that was expected.. youre making good choices in your food.. what percentage of fat is the cottage cheese?
Click to expand...

thanks for taking the time to read.

The greek yogurt is 0% and cottage cheese is 2% fat

My stomach never liked oats...i would always get bad bloating and have diarrhea afterwards...so just transitioned away from oats.

I could definitely switch up the eggs as pre workout. always tried to avoid fats during that period, but i know most of that is debunked for the most part.

And what's wrong with maxy waize? lol
 
so i would say make the greek yogurt 2%.. the fat helps with absorption
lancerevo said:
thanks for taking the time to read.

The greek yogurt is 0% and cottage cheese is 2% fat

My stomach never liked oats...i would always get bad bloating and have diarrhea afterwards...so just transitioned away from oats.

I could definitely switch up the eggs as pre workout. always tried to avoid fats during that period, but i know most of that is debunked for the most part.

And what's wrong with maxy waize? lol
Click to expand...
 
age 18
weight 62kg
height 178

I used this Diet for some months: puu.sh/aV9WD/d65ff886b9.png daily macro puu.sh/b0tTJ/1541205d42.png BMR TDEE and BF here puu.sh/b0upM/4204e77cca.png puu.sh/b0ut6/d5c2fc0f73.jpg
I Broke with this nutrizionalist as he requests more money and I see no improvements.
 
Last edited:
PortgasDAce said:
age 18
weight 62kg
height 178

I used this Diet for some months: puu.sh/aV9WD/d65ff886b9.png daily macro puu.sh/b0tTJ/1541205d42.png BMR TDEE and BF here puu.sh/b0upM/4204e77cca.png puu.sh/b0ut6/d5c2fc0f73.jpg
I Broke with this nutrizionalist as he requests more money and I see no improvements.
Click to expand...

please go back and read post 1..
 
3J said:
please go back and read post 1..
Click to expand...

Forget to add goals: Put as much mass as possible

example: (btw these macros are not correct, just an example)

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418

Unable to this because nutrizionalist gived it as you see with final macro not singolar, Workout is 3 days a week at 17-18 PM 1 Hour high intensity.
 
PortgasDAce said:
Forget to add goals: Put as much mass as possible

example: (btw these macros are not correct, just an example)

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418

Unable to this because nutrizionalist gived it as you see with final macro not singolar, Workout is 3 days a week at 17-18 PM 1 Hour high intensity.
Click to expand...

welcome to the family brother.. you made a great choice..
 
I have come down from 130kg since i was 16, got to 77kg (very lean) and have bulked up to now.

age: 20
MR: 3500
weight: 100kg (220lbs)
height: 184cm
bf: 17%
goals: Get to 10% by December

Training: 7 day split with 35min of fasted cardio each morning, keeping my heart rate 120-130bpm
Supplements: 500mg test e, 600mg EQ and 50mg Tren A eod. Also a little bit of clen here and there
Also take greens & reds for along side meals fro fibers and minerals etc.

Have currently dropped from 102.9kg in around 10 days
Would really appreciate a reply, Cheers






Meal 1 Protein Carbs Fat Calories
160g Mixed Berries 0 12 0 76
2 x CLA 0 0 2 18
2 x Omega 369 0 0 2.5 22
100g Oatmeal 13 56 5 320
2 Scoops Isolate 50 2 0 220
63 70 9.5 656


Meal 2 Protein Carbs Fat Calories
225g Chicken Breast/turkey 64 0 7 340
225g Kumara/Sweet Potato 3 45 0 195
67 45 7 535


Meal 3 Protein Carbs Fat Calories
PB2 (2TBSP) 5 3 1.5 45
1 Scoop Isloate 25 1 0 110
50g Oatmeal 6 28 2.5 160
36 32 4 315


Meal 4 Protein Carbs Fat Calories
225g Steak 60 0 15 366
2 x Omega 3-6-9 2.5 22
1 Large potato/yam (350g) 7 60 0 263
67 60 17.5 651


Meal 5 Protein Carbs Fat Calories
225g Chicken Breast 64 0 7 340
5ml Oil 0 0 4 40
1 Cup Brown Rice (200g) 4 48 2 224
68 48 13 604


Post Shake Protein Carbs Fat Calories
2 Scoops Isolate 50 2 0 220
40g Waxy Maise 0 40 0 160
50 42 1 380


351 297 52 3141
45% 40% 15%
 
Last edited:
YMNZ said:
I have come down from 130kg since i was 16, got to 77kg (very lean) and have bulked up to now.

age: 20
MR: 3500
weight: 100kg (220lbs)
height: 184cm
bf: 17%
goals: Get to 10% by December

Training: 7 day split with 35min of fasted cardio each morning, keeping my heart rate 120-130bpm
Supplements: 500mg test e, 600mg EQ and 50mg Tren A eod. Also a little bit of clen here and there
Also take greens & reds for along side meals fro fibers and minerals etc.

Have currently dropped from 102.9kg in around 10 days
Would really appreciate a reply, Cheers






Meal 1 Protein Carbs Fat Calories
160g Mixed Berries 0 12 0 76
2 x CLA 0 0 2 18
2 x Omega 369 0 0 2.5 22
100g Oatmeal 13 56 5 320
2 Scoops Isolate 50 2 0 220
63 70 9.5 656


Meal 2 Protein Carbs Fat Calories
225g Chicken Breast/turkey 64 0 7 340
225g Kumara/Sweet Potato 3 45 0 195
67 45 7 535


Meal 3 Protein Carbs Fat Calories
PB2 (2TBSP) 5 3 1.5 45
1 Scoop Isloate 25 1 0 110
50g Oatmeal 6 28 2.5 160
36 32 4 315


Meal 4 Protein Carbs Fat Calories
225g Steak 60 0 15 366
2 x Omega 3-6-9 2.5 22
1 Large potato/yam (350g) 7 60 0 263
67 60 17.5 651


Meal 5 Protein Carbs Fat Calories
225g Chicken Breast 64 0 7 340
5ml Oil 0 0 4 40
1 Cup Brown Rice (200g) 4 48 2 224
68 48 13 604


Post Shake Protein Carbs Fat Calories
2 Scoops Isolate 50 2 0 220
40g Waxy Maise 0 40 0 160
50 42 1 380


351 297 52 3141
45% 40% 15%
Click to expand...
ok.. i need you to go back to post 1 and update this with your bmr and tdee
 
YMNZ said:
I have come down from 130kg since i was 16, got to 77kg (very lean) and have bulked up to now.

age: 20
MR: 3500
weight: 100kg (220lbs)
height: 184cm
bf: 17%
goals: Get to 10% by December

Training: 7 day split with 35min of fasted cardio each morning, keeping my heart rate 120-130bpm
Supplements: 500mg test e, 600mg EQ and 50mg Tren A eod. Also a little bit of clen here and there
Also take greens & reds for along side meals fro fibers and minerals etc.
you cant be training 7 days a week... your going to burn yourself out and do damage
Have currently dropped from 102.9kg in around 10 days
Would really appreciate a reply, Cheers






Meal 1 Protein Carbs Fat Calories
160g Mixed Berries 0 12 0 76
2 x CLA 0 0 2 18
2 x Omega 369 0 0 2.5 22
100g Oatmeal 13 56 5 320
2 Scoops Isolate 50 2 0 220
63 70 9.5 656
eat breakfast.. i get it this is post cardio.. berries have carbs in it and thats good.. i would do this.. i would drop one scoop of isolate for 2 whole eggs and 5 whites.. everything else looks good

Meal 2 Protein Carbs Fat Calories
225g Chicken Breast/turkey 64 0 7 340
225g Kumara/Sweet Potato 3 45 0 195
67 45 7 535
add some veggies

Meal 3 Protein Carbs Fat Calories
PB2 (2TBSP) 5 3 1.5 45
1 Scoop Isloate 25 1 0 110
50g Oatmeal 6 28 2.5 160
36 32 4 315
unless this is post workout.. it needs to be a real meal.. im seeing 150g of protein coming from shakes in this diet.. that's horrible..

Meal 4 Protein Carbs Fat Calories
225g Steak 60 0 15 366
2 x Omega 3-6-9 2.5 22
1 Large potato/yam (350g) 7 60 0 263
67 60 17.5 651
[Bthis should be the last meal of the day.. steak should be meal 5 due to its slow digesting properties.. make this meal chicken fish or turkey or just move the chicken from meal 5 to 4.. ][/B]

Meal 5 Protein Carbs Fat Calories
225g Chicken Breast 64 0 7 340
5ml Oil 0 0 4 40
1 Cup Brown Rice (200g) 4 48 2 224
68 48 13 604


Post Shake Protein Carbs Fat Calories
2 Scoops Isolate 50 2 0 220
40g Waxy Maise 0 40 0 160
50 42 1 380
decent post workout..

351 297 52 3141
45% 40% 15%
Click to expand...

351g protien is overkill.. take your protein to 300... take your carbs to 150-200 focusing mainly on bfast, pre and post workout.. up your fats to reach the 3100 calories..
 
As requested 3j.
age---25
weight-225
height-5'9"
bf--16-18ish%
goals.... to get as big as I can while getting to 10% bf. I don't care to be any lower.

BMR of 2181 guessing myself at 18% bf
TDEE of 2835


Protein/Carb/Fat
Meal 1 4:00 am
4 whole eggs 664/44/8/48
1 whole wheat tortilla 92/3/20/1
1/2 cup cottage cheese 82/15/3/2
on lifting days 2 packets of oatmeal 300/8/64/4

Meal 2 8:30 am
1 cup fage greek yogurt 160/25/9/2
2 scoop protein powder 220/50/8/4

meal 3 12:30 pm
1 chicken breast 8 ounce-ish 380/60/0/15
1 cup of white rice 240/4/55/1

Workout days Preworkout Insulin Shake 4:00pm
50g of protein powder
10g BCAA
60g of dextrose

Non workout days
Meal 4 4:00 pm
Same as Meal 1 or 3. Usually veggies with 3 instead of rice.
1 chicken breast 8 ounce-ish 380/60/0/15
1 cup of white rice 240/4/55/1

Meal 5 7-8:00 pm
Either any of the other meals from today or eat out Mexican or something.

9:30 Bedtime

Greek yogurt is 0% fat. Cottage cheese is 2%
 
3J,

I have a couple of questions not necessarily regarding diet but just nutrition in general.

1) Which simple carb is best at replenishing muscle glycogen? glucose, fructose, sucrose, lactose?

2) What is your opinion of calorie cycling? it seems to be a new fad in fat loss.

3) What's your opinion of reverse dieting and do you feel individuals who didn't achieve contest levels of BF need to do so after a cut? or could one go straight into surplus cals without repercussion?

4)Also why do you believe in separating proteins carbs and fats in individual blocks like protein/carbs protein/fats? assuming if i read your statements in the OP correctly.
Does it has something to do with nutrient partitioning?

5) also, i'm more interested in learning about nutrient timing and partitioning, do you have any informative articles you could link me to?
i'm in the midst of learning/researching it right now and it would be great to have direction/guidance of where to look.

Best,

DeaAx7
 
boobiesinmygrill said:
As requested 3j.
age---25
weight-225
height-5'9"
bf--16-18ish%
goals.... to get as big as I can while getting to 10% bf. I don't care to be any lower.

BMR of 2181 guessing myself at 18% bf
TDEE of 2835


Protein/Carb/Fat
Meal 1 4:00 am
4 whole eggs 664/44/8/48
1 whole wheat tortilla 92/3/20/1
1/2 cup cottage cheese 82/15/3/2
on lifting days 2 packets of oatmeal 300/8/64/4

Meal 2 8:30 am
1 cup fage greek yogurt 160/25/9/2
2 scoop protein powder 220/50/8/4

meal 3 12:30 pm
1 chicken breast 8 ounce-ish 380/60/0/15
1 cup of white rice 240/4/55/1

Workout days Preworkout Insulin Shake 4:00pm
50g of protein powder
10g BCAA
60g of dextrose

Non workout days
Meal 4 4:00 pm
Same as Meal 1 or 3. Usually veggies with 3 instead of rice.
1 chicken breast 8 ounce-ish 380/60/0/15
1 cup of white rice 240/4/55/1

Meal 5 7-8:00 pm
Either any of the other meals from today or eat out Mexican or something.

9:30 Bedtime

Greek yogurt is 0% fat. Cottage cheese is 2%
Click to expand...

where are your daily totals?
 
DeaAx7 said:
3J,

I have a couple of questions not necessarily regarding diet but just nutrition in general.

1) Which simple carb is best at replenishing muscle glycogen? glucose, fructose, sucrose, lactose?
glucose would be best.. fructose has a hard time getting past the liver
2) What is your opinion of calorie cycling? it seems to be a new fad in fat loss.
calorie cycling?? do you mean carb cycling??
3) What's your opinion of reverse dieting and do you feel individuals who didn't achieve contest levels of BF need to do so after a cut? or could one go straight into surplus cals without repercussion?
post contest if you go back to your regular calories its a very anabolic environment.. i personally have my clients take advantage of it

4)Also why do you believe in separating proteins carbs and fats in individual blocks like protein/carbs protein/fats? assuming if i read your statements in the OP correctly.
Does it has something to do with nutrient partitioning?
yes it does, but im not exactly going to write a book on it right now lol.. that was a general rule for this thread... individual needs may be different..

5) also, i'm more interested in learning about nutrient timing and partitioning, do you have any informative articles you could link me to?
i'm in the midst of learning/researching it right now and it would be great to have direction/guidance of where to look.
there is going to be alot of research out there that contradicts one another.. i highly recommend you find one philosophy and stick to it for a while... there are many forms of dieting.. use the one that works for you
Best,

DeaAx7
Click to expand...

in bold
 
3J said:
in bold
Click to expand...

Its very similar to carb cycling but not quite, IMO it incorporates more re-feeds in an attempt to keep fat loss hormones from declining

its easier to show by example

lets say someones maintenance is 2000 cals

on training days they would eat slightly more say 2250

on rests day they would account for the slight surplus by eating even less

at the end of the week the person would still burn 3500cals.

make sense?

DeaAx7




lets say someones maintenance is 2000 cals

on training days he/she would go slightly above maintence say 250 in e
 
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