Free Diet Advice from 3J

[3J]

that sounds like a smarter approach

You never know man you might be coaching me after all, Im good at guessing numbers lol but I appreciate your help and advice more than you know man.

So I will basically up my carbs by 25g a week from week 3 on and then once I hit 450g a day start upping my fats a little each week?

Thanks!!

 

[maf1976]

Age= 38
H= 6'0
W= 175lbs
BF= 12%

Plan
wks 1-14 Test Cypionate 600mg/wk (Mon 1.5cc, Thurs 1.5cc)
wks 1-12 Deca 450mg/wk (Mon 0.7cc, Thurs 0.8cc)
wks 1-4/8-12 Dbol 50mg/d evry 5hrs (LiverCare (Liv52) 3tabs 3x/d (Wake-up, 3PM, Bedtime)
wks 2-15 HCG 500iu/wk (250iu pinned Tues/Fri)
wks 1-16 Adex at .5mg/eod
PCT
wks 17-20 Clomid 50/50/25/25/10
wks 17-20 Nolva 40/40/20/20/10
wks 18,20 Clen 20mcg/ed


Winter Bulk
Meal 1: Pre-Workout Measurement Calories Protein Carbs Fats
Cyto Monster Mass 4 Sc 630 50 67 18
Nat PB 1 Tbsp 80 4 4 8

Meal 2: Post-Workout Measurement Calories Protein Carbs Fats
Whey 2 Sc 220 50 2 0
Waxy Maize 2 Sc 300 0 74 0

Meal 3: Measurement Calories Protein Carbs Fats
Egg Whites 4 69 14 1 0
Egg Whole 2 147 13 1 10
Oats 1 Cup 280 10 54 5
Ezekiel Bread 1 80 4 15 1
Nat PB 1 Tbsp 80 4 4 8
Orange 1 62 1 15 0

Meal 4: Measurement Calories Protein Carbs Fats
Tuna 1 Can 100 22 0 0
Whole Grain Tortilla 1 130 4 21 4
Low Fat Mayo 2 Tbsp 100 0 4 10
Banana 1 105 1 27 0
Low Fat Milk 1 Cup 130 9 13 5
Almonds 20 140 7 6 19

Meal 5: Measurement Calories Protein Carbs Fats
Chicken Breast 6 Oz 276 52 0 6
Brown Rice 1 1/2 Cup 324 8 67 3
Olive Oil 1 Tbsp 120 0 0 14

Meal 6: Measurement Calories Protein Carbs Fats
Whey 1 Sc 110 25 1 0
Low Fat Milk 1 Cup 130 9 13 5
Banana 1 105 1 27 0
Nat PB 1 Tbsp 80 4 4 8
Whole Grain Bagel 1 250 12 49 2

Meal 7: Measurement Calories Protein Carbs Fats
Top Round Steak 6 Oz 230 39 0 7
Whole Grain Pasta 1/2 Cup 190 7 40 2
Olive Oil 1 Tbsp 190 0 0 14
Mixed Veggies 2 Cup 60 3 12 0
Low Fat Milk 1 Cup 130 9 13 5
Blueberries 1 Cup 83 1 21 0

Meal 8: Measurement Calories Protein Carbs Fats
Low Fat Cottage Cheese 1 Cup 180 26 12 3
Nat PB 2 Tbsp 190 7 8 16
Oats 1/2 Cup 140 5 26 3
Almonds 20 140 7 6 19

Total Kcals= 5815 Protein= 408gr/kcals 1632 Carbs=607gr/kcals 2428 Fat=195gr/kcals 1755

if u need anymore info on me ill b more than happy 2 provide. hope 2 hear from u soon, seems 2 me ur the MAN on these boards when it comes 2 nutrition n if u dont have that part taken care of, u might as well throw away the rest

 

[MarioKart64]

Total Kcals= 5815

sorry to hijack the thread 3J but what's your TDEE? 5815 @ 175 lbs seems to me like a lot. i'm eating around 3900 and that's a 1k surplus.
just my 2 cents...

 

[maf1976]

hey MarioCart, no prob with ur advice as well heres what u requested...

BMI is: 24.0
BMR is: 7367 kJ / 1761 calories
TDEE is: 13998 kJ / 3346 calories

lets just say, my job is very physically demanding n u throw in my workouts, which run me an 1hr 1/2, including 30min Cardio, what would u say?

 

[3J]

have you already started this diet??

hey MarioCart, no prob with ur advice as well heres what u requested...

BMI is: 24.0
BMR is: 7367 kJ / 1761 calories
TDEE is: 13998 kJ / 3346 calories

lets just say, my job is very physically demanding n u throw in my workouts, which run me an 1hr 1/2, including 30min Cardio, what would u say?

 

[maf1976]

hey 3J how u been n 2 answer ur question, no i havent begun this Diet or any other part of my proposed Program. just laying everything out n adjusting here n there, so when i do begin, i have no doubts whatsoever. if u need anything else from me, just let me know buddy n thanx in advance 4 ur help

 

[3J]

hey 3J how u been n 2 answer ur question, no i havent begun this Diet or any other part of my proposed Program. just laying everything out n adjusting here n there, so when i do begin, i have no doubts whatsoever. if u need anything else from me, just let me know buddy n thanx in advance 4 ur help

ok.. have you bulked at this caloric intake before?

 

[maf1976]

back in '99, first Cyc i planned out was Dbol, Deca n Cyp n i was consuming around 5000+kcals a day n gained about 40lbs, no joke...lol dont know xactly what i started at, but i ended up close to 250lbs n my strength gains were through the roof. now im planning about the same Cyc, with adjustments to dosages n including HCG n Adex runned throughout, plus i know ill b starting off much leaner than i was back than. n most importantly i think, is back than my Diet consisted of about 3-4 meals in shakes, where as this time around im including a lot of solid meals, but also sum shakes...lol

 

[3J]

i recommend you start at a lower calorie intake... youre going to put on alot of fat... unless you dont mind that?

 

[maf1976]

after looking at my proposed outline, what foods would u eliminate as 2 bring my caloric intake down to a more reasonable total?

 

[maf1976]

drew up another Diet outline with roughly 1300kcals less than the original i had planned. its as follows:

Meal 1
Pre-workout - Protein drink (2 scoops Whey, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter, L-
Glutamine powder) 1 piece of toast (whole wheat), 70 calories-breakdown, 2 g protein, 13 g carbs, 1 g fat

Meal 1 total: 850 calories - 75 g protein, 69 g carbs, 31 g fat

Meal 2
Post workout - Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat
Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat

Meal 2 total: 869 calories, 72 g protein, 68 g carbs, 35 g fat

Meal 3
Protein drink (2 scoops Whey, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter)

Meal 3 total: 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat

Meal 4
Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat Microwaved red potato (2), 290 calories, 6 g protein, 68

g carbs, 0 g fat

Meal 4 total: 869 calories, 72g protein, 68 g carbs, 35 g fat

Late-afternoon snack
Beef jerky, 162 calories, 13 g protein, 4 g carbs, 10 g fat

Late-afternoon snack total: 162 calories, 13 g protein, 4 g carbs, 10 g fat

Meal 5
Low fat milk, 137 calories, 10 g protein, 14 g carbs, 5 g fat
Chicken breast, 6oz, 188 calories, 38 g protein, 0 g carbs, 2 g fat
Brown rice , 1 1/2 Cup, 324 calories, 8 g protein, 67 g carbs, 3 g fat
Vegetable, 20 calories, 1 g protein, 3 g carbs, 0 g fat
Cut vegetable salad, 50 calories, 3 g protein, 14 g carbs, 0 g fat

Meal 5 total: 719 calories, 60 g protein, 98 g carbs, 10 g fat

Meal 6
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat

Meal 6 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Meal 7
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat

Meal 7 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Total consumption for an average day:
4,520 calories, 426 g protein, 434 g carbs, 119 g fat.

Approximate average daily nutrient percentages:
38% protein, 38% carbs, 24% fat.

whats ur opinion?

 

[3J]

ill take a look at this tomorrow.. i tried as shit

 

[maf1976]

rest up amigo

 

[3J]

ok.. meal 1 is pre workout.. where is your post workout nutrition??

 

[maf1976]

well 3J, i had written in 2 eat the Burger Pattys n Red Potatoes n have a solid meal instead of the usual P/W Shake, but i can always throw in 2sc of Whey n sum simple sugars ??? n than aftr 1hr just have the Pattys n Potatoes, what u think buddy?

 

[hoganfireman]

34
243
22%
6'-0"
bmr = 2,161.72
tdee = 4,107.26
I use a fitbit religiously, log my foods, steps/day activities water consumption. I've been eating better since the end of july, that's when I decided to change things. I also ramped my workouts up to where I am now, 3-4 day/wk crossfit in the morning and lifting in the afternoon. 6 days/wk lifting. What do you think? If you need me to I will try and figure out hop to export my diet info.
Logged Foods

Thu, Sep 25

Select
Breakfast
Food Amount Cals Fat Fiber Carbs sodium Prot Fav
Almond Milk, Unsweetened Vanilla (Silk) 6 fl oz 23 1.9 0 0 120 0.8
Peanut Butter Granola (Nature's Path) 1/2 cup 173 7.3 2.7 23.3 50 4.7
Oatmeal, Quick 1-Minute (Quaker Oatmeal) 1 oz 106 2.1 2.8 19.1 0 3.5
302 11.3 5.5 42.5 170 9
Morning Snack
Food Amount Cals Fat Fiber Carbs Sodium Prot Fav
Orange, Raw (Dole) 1 medium 70 0 7 21 0 1
Protein Shake 1 container 170 0 0 0 0 0
240 0 7 21 0 1
Lunch
Food Amount Cals Fat Fiber Carbs Sodium Prot Fav
Almonds, Raw (Snak Club) 9 pieces 74 6.1 1.6 2.5 0 2.5
Tiny Meal 1 bar 145 0 0 0 0 0
219 6.1 1.6 2.5 0 2.5
Afternoon Snack
Food Amount Cals Fat Fiber Carbs Sodium Prot Fav
Protein Shake 1 container 170 0 0 0 0 0
Protein Shake 1 container 170 0 0 0 0 0
340 0 0 0 0 0
Dinner
Food Amount Cals Fat Fiber Carbs Sodium Prot Fav
Pork Loin (Genghis Grill) 4 oz 160 8 0 0 85 22
Portabella Mushrooms (Chickpea) 2 oz 16 0.3 1.2 2.5 6.2 1.9
Chili, Mild 1 cup 285 15 8 23.5 725 18.5
461 23.3 9.2 26 816.2 42.4


2
I hope the diet macros came out when I post this. My goals are by next summer to look like my body has done a 180. you've seen the body fat pics I posted and gave me your feedback. I know that I need to change the diet up. The wife and I are going shopping tonight that is going to change today.

 

[hoganfireman]

That didn't post very well, I'll redo it tonight.

 

[hoganfireman]

That didn't post very well, I'll redo it tonight.

 

[3J]

drew up another Diet outline with roughly 1300kcals less than the original i had planned. its as follows:

Meal 1
Pre-workout - Protein drink (2 scoops Whey, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter, L-
Glutamine powder) 1 piece of toast (whole wheat), 70 calories-breakdown, 2 g protein, 13 g carbs, 1 g fat

Meal 1 total: 850 calories - 75 g protein, 69 g carbs, 31 g fat

Meal 2
Post workout - Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat
Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat
so here is what i want you to do.. make meal 1 whole foods.. something like 3 whole eggs, 6 egg whites.. 1 cup oats weighed dry.. a banana and pb.. then make meal 2 a post workout shake with a simple carb.. 40 protein 50-60 carb
Meal 2 total: 869 calories, 72 g protein, 68 g carbs, 35 g fat

Meal 3
Protein drink (2 scoops Whey, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter)
eat real food..
Meal 3 total: 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat

Meal 4
Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat Microwaved red potato (2), 290 calories, 6 g protein, 68

g carbs, 0 g fat

Meal 4 total: 869 calories, 72g protein, 68 g carbs, 35 g fat

Late-afternoon snack
Beef jerky, 162 calories, 13 g protein, 4 g carbs, 10 g fat
this is super high in salt... watch your sodium intake
Late-afternoon snack total: 162 calories, 13 g protein, 4 g carbs, 10 g fat

Meal 5
Low fat milk, 137 calories, 10 g protein, 14 g carbs, 5 g fat
Chicken breast, 6oz, 188 calories, 38 g protein, 0 g carbs, 2 g fat
Brown rice , 1 1/2 Cup, 324 calories, 8 g protein, 67 g carbs, 3 g fat
Vegetable, 20 calories, 1 g protein, 3 g carbs, 0 g fat
Cut vegetable salad, 50 calories, 3 g protein, 14 g carbs, 0 g fat

Meal 5 total: 719 calories, 60 g protein, 98 g carbs, 10 g fat

Meal 6
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat

Meal 6 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Meal 7
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat
so i want you to drop the can of tuna and either havfe 40g protein from cottage cheese, nonfat plain greek yogurt.. or beef.. those burger pattys will do you more justice here than earlier in the day imo...
Meal 7 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Total consumption for an average day:
4,520 calories, 426 g protein, 434 g carbs, 119 g fat.

Approximate average daily nutrient percentages:
38% protein, 38% carbs, 24% fat.

whats ur opinion?

in bold

 

[3J]

That didn't post very well, I'll redo it tonight.

yes please seperate the diet in a meal time format.. its a headache to read