Free Diet Advice from 3J

awesum 3J, ive been waiting patiently 4 ur feedback n as always, u didnt disappoint! couple of questions...
1.reason 4 shake as 1st meal is that i wake up at 5a n train by 6am n figured i would b able 2 digest the shake b4 i hit the gym. so eating a solid meal like the 1 u described b ok?
2.ill have the protein n simple carbs post w/o n than an 1hr later have the pattys with potatoes, sound good?
3.for the snack, instead of jerky, ill have the cottage cheese with tuna or protein bar?
4.meal 6, dinner, ill just have the meal 5?
5.b4 bed, ill have the cottage cheese n tuna?
 
Hey 3J im curious on your opinion of BCAA's? I have just started putting 10g of BCAA's in a jug mixed with a few scoops of Gatorade powder and I sip on it throughout my workout. It seems to give me a slight energy boost and I sweat a little more as well.
 
maf1976 said:
awesum 3J, ive been waiting patiently 4 ur feedback n as always, u didnt disappoint! couple of questions...
1.reason 4 shake as 1st meal is that i wake up at 5a n train by 6am n figured i would b able 2 digest the shake b4 i hit the gym. so eating a solid meal like the 1 u described b ok?
yup
2.ill have the protein n simple carbs post w/o n than an 1hr later have the pattys with potatoes, sound good?
ok
3.for the snack, instead of jerky, ill have the cottage cheese with tuna or protein bar?
perfect
4.meal 6, dinner, ill just have the meal 5?
k
5.b4 bed, ill have the cottage cheese n tuna?
Click to expand...

everything looks good
 
ImAuNatural said:
Hey 3J im curious on your opinion of BCAA's? I have just started putting 10g of BCAA's in a jug mixed with a few scoops of Gatorade powder and I sip on it throughout my workout. It seems to give me a slight energy boost and I sweat a little more as well.
Click to expand...

if your workout is intense enough it will help.. if not its a waste
 
3J cant begin 2 thank u enuff! not only is getting the correct Gear right, but most importantly is getting the Diet 2 go along with ur goals n lets not forget the training ;)
 
hey 3J hows it going buddy? well i spent last nite rewriting my outline including the changes u suggested. now i know u suggested a solid meal pre-w/o, but i think a shake will do my stomach better in the gym. take a look n tell me what u think:

Meal 1 (0500)
Pre-workout
whey protein 2sc: 220 calories, 50 g protein, 2 g carbs, 0 g fat
low fat milk 8oz: 122 calories, 8 g protein, 11 g carbs, 5 g fat
banana 1: 105 calories, 1 g protein, 27 g carbs, 0 g fat
nat pb 1tbsp: 80 calories, 4 g protein, 4 g carbs, 8 g fat
ezekiel bread 1: 80 calories, 4 g protein, 15 g carbs, 1 g fat

Meal 1 total: 607 calories - 67 g protein, 59 g carbs, 14 g fat

Meal 2 (0700)
Post-workout
Whey Protein 2sc, Waxy Maize 2sc

Meal 2 total: 520 calories - 50 g protein, 76 g carbs, 0 g fat

Meal 3 (0800)
whole eggs 3: 220 calories, 19 g protein, 1 g carbs, 15 g fat
egg whites 6: 103 calories, 22 g protein, 2 g carbs, 0 g fat
oats 1cup: 311 calories, 13 g protein, 54 g carbs, 5 g fat
banana 1: 121 calories, 2 g protein, 31 g carbs, 0 g fat
natural pb: 94 calories, 4 g protein,3 g carbs, 8 g fat

Meal 3 total: 849 calories, 60 g protein, 91 g carbs, 28 g fat

Meal 4 (1100)
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
low fat Cottage cheese 1/2cup, 90 calories, 13 g protein, 6 g carbs, 1 g fat

Meal 4 total: 190 calories, 35 g protein, 6 g carbs, 2 g fat

Meal 5 (1400)
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 5 total: 869 calories, 72 g protein, 68 g carbs, 35 g fat

Meal 6 (1700)
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
low fat Cottage cheese 1/2cup, 90 calories, 13 g protein, 6 g carbs, 1 g fat

Meal 6 total: 190 calories, 35 g protein, 6 g carbs, 2 g fat

Meal 7 (2000)
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 7 total: 719 calories, 60 g protein, 98 g carbs, 10 g fat

Meal 8 (2300)
low fat cottage cheese 1 cup: 180 calories, 26 g protein, 12 g carbs, 3 g fat
nat pb 2 tbsp: 190 calories, 7 g protein, 8 g carbs, 16 g fat
oats 1/2cup: 140 calories, 5 g protein, 26 g carbs, 3 g fat
almonds 20: 140 calories, 7 g protein, 6 g carbs, 19 g fat

Meal 8 total: 650 calories, 45 g protein, 52 g carbs, 41 g fat



Total consumption for an average day:
4,485 calories, 417(1668) g protein, 450(1800) g carbs, 113(1017) g fat
 
age 34
weight 243
bf 22%
height 6'-0"
bmr = 2,161.72
tdee = 4,107.26

breakfast:

4 eggs 480 cals, 24grm protein, 16grm fat.
2 pieces of toast 120 cals, 3grms protein, 2 grms fat.

sub total 400 cals, 27g protein, 18g fat.

after workout:
tuna canned, 60 cals, 13g protein, 0g fat.

sub total 60 cals, 13g protein, 0g fat.

lunch:
turket breast sandwich, 187 cals, 12g protein, 2.3g fat.
squash 132cals, 2.1g protein, 6.1g fat.
salad, 60 cal, 0g protein, 0g fat.

sub total 319cals, 14g protein, 8g fat.

dinner:
chicken breast, 344 cals, 55g protein, 13.6g fat.
salad, 60 cal, 0g protein, 0g fat.

sub total 404cals, 60g protein, 14g fat.

total for the day: 1468cals, 117g protein, 50g fat.


That day I logged 3514 cals burned. Based on my steps that day and crossfit in the morning and lifting in the afternoon. I also drank 77.3 oz of water that day. My goal is to lose weight and build muscle tone. I would like to reduce my bf%, I don't have any unrealistic goals I just want to have a resemblance of a physique to start. I'm training harder now than I ever have in my life. I feel good, I'm noticing a difference in the mirror with little change on the scale.
 
Last edited:
maf1976 said:
hey 3J hows it going buddy? well i spent last nite rewriting my outline including the changes u suggested. now i know u suggested a solid meal pre-w/o, but i think a shake will do my stomach better in the gym. take a look n tell me what u think:

Meal 1 (0500)
Pre-workout
whey protein 2sc: 220 calories, 50 g protein, 2 g carbs, 0 g fat
low fat milk 8oz: 122 calories, 8 g protein, 11 g carbs, 5 g fat
banana 1: 105 calories, 1 g protein, 27 g carbs, 0 g fat
nat pb 1tbsp: 80 calories, 4 g protein, 4 g carbs, 8 g fat
ezekiel bread 1: 80 calories, 4 g protein, 15 g carbs, 1 g fat

Meal 1 total: 607 calories - 67 g protein, 59 g carbs, 14 g fat

Meal 2 (0700)
Post-workout
Whey Protein 2sc, Waxy Maize 2sc

Meal 2 total: 520 calories - 50 g protein, 76 g carbs, 0 g fat

Meal 3 (0800)
whole eggs 3: 220 calories, 19 g protein, 1 g carbs, 15 g fat
egg whites 6: 103 calories, 22 g protein, 2 g carbs, 0 g fat
oats 1cup: 311 calories, 13 g protein, 54 g carbs, 5 g fat
banana 1: 121 calories, 2 g protein, 31 g carbs, 0 g fat
natural pb: 94 calories, 4 g protein,3 g carbs, 8 g fat

Meal 3 total: 849 calories, 60 g protein, 91 g carbs, 28 g fat

Meal 4 (1100)
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
low fat Cottage cheese 1/2cup, 90 calories, 13 g protein, 6 g carbs, 1 g fat

Meal 4 total: 190 calories, 35 g protein, 6 g carbs, 2 g fat

Meal 5 (1400)
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 5 total: 869 calories, 72 g protein, 68 g carbs, 35 g fat

Meal 6 (1700)
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
low fat Cottage cheese 1/2cup, 90 calories, 13 g protein, 6 g carbs, 1 g fat

Meal 6 total: 190 calories, 35 g protein, 6 g carbs, 2 g fat

Meal 7 (2000)
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 7 total: 719 calories, 60 g protein, 98 g carbs, 10 g fat

Meal 8 (2300)
low fat cottage cheese 1 cup: 180 calories, 26 g protein, 12 g carbs, 3 g fat
nat pb 2 tbsp: 190 calories, 7 g protein, 8 g carbs, 16 g fat
oats 1/2cup: 140 calories, 5 g protein, 26 g carbs, 3 g fat
almonds 20: 140 calories, 7 g protein, 6 g carbs, 19 g fat

Meal 8 total: 650 calories, 45 g protein, 52 g carbs, 41 g fat



Total consumption for an average day:
4,485 calories, 417(1668) g protein, 450(1800) g carbs, 113(1017) g fat
Click to expand...

this looks like a much better place to start!!
 
hoganfireman said:
age 34
weight 243
bf 22%
height 6'-0"
bmr = 2,161.72
tdee = 4,107.26

breakfast:

4 eggs 480 cals, 24grm protein, 16grm fat.
2 pieces of toast 120 cals, 3grms protein, 2 grms fat.

sub total 400 cals, 27g protein, 18g fat.

after workout:
tuna canned, 60 cals, 13g protein, 0g fat.

sub total 60 cals, 13g protein, 0g fat.

lunch:
turket breast sandwich, 187 cals, 12g protein, 2.3g fat.
squash 132cals, 2.1g protein, 6.1g fat.
salad, 60 cal, 0g protein, 0g fat.

sub total 319cals, 14g protein, 8g fat.

dinner:
chicken breast, 344 cals, 55g protein, 13.6g fat.
salad, 60 cal, 0g protein, 0g fat.

sub total 404cals, 60g protein, 14g fat.

total for the day: 1468cals, 117g protein, 50g fat.


That day I logged 3514 cals burned. Based on my steps that day and crossfit in the morning and lifting in the afternoon. I also drank 77.3 oz of water that day. My goal is to lose weight and build muscle tone. I would like to reduce my bf%, I don't have any unrealistic goals I just want to have a resemblance of a physique to start. I'm training harder now than I ever have in my life. I feel good, I'm noticing a difference in the mirror with little change on the scale.
Click to expand...

so do you see an issue here?? your tdee is 4000 calories (if your bodyfat is correct.. how did you get that tested??) and your eating what i would give my female 135lb client to cut.. your body is going to jump into starvation mode..


go back to the first post in this thread.. i have a sample cutting diet in there.. u think you can follow that?
 
Thanks, I should be able to follow that or something similar. I really didn't know how to eat, what to eat when to eat. Since I posted that shit diet example I've read back on this thread. The wife went shopping and now my fridge is stocked with the right foods. Sweet potatoes, salmon, cottage cheese, lean pork, Turkey, chicken lots of veggies. My other problem is that my wife is a nurse and when I told her of what I needed to eat she didn't want to believe me. Now I don't want to cut without gaining muscle, that diet you've outlined above sounds like I should still see good gains. I had my Endo measure my bf%, in addition to the feedback I received from other members here. My doc measured 22, I received feedback ranging from 18-23%.
 
Been coaching with 3J and the man is the real deal!
- Very accessible and responsive
- Love my workout program (he keeps in mind that we are all human and have work, school, social life, etc)
- The diet is easy to follow and he offers many options of lean protein and good carb sources so you're not stuck with Chicken and Brown Rice all day.

Definitely in for the long term.
 
gunther1986 said:
Been coaching with 3J and the man is the real deal!
- Very accessible and responsive
- Love my workout program (he keeps in mind that we are all human and have work, school, social life, etc)
- The diet is easy to follow and he offers many options of lean protein and good carb sources so you're not stuck with Chicken and Brown Rice all day.

Definitely in for the long term.
Click to expand...

thanks for the kind words brother!
 
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