Free Diet Advice from 3J
- Thread starter 3J
- Start date
Age: 21 (almost 22)
Weight: 170
Height: 6***8217;2
Bodyfat: 5% (according to caliper/Jackson) 11.51% (according to parillo :S)
161.5 lbs lbm
BMR: 1845
Daily calorie intake: 1981 (RMR)+ 250 (lean massins)=2231+(length of workout, calorie burn etc)
Average around 2500-3200 per day
Goal: Lean massing hence I just finished a cut
All calorie calculators I have used in the past that had preset calorie calculators have led me to gian excess unnecessary fat, so I started to calculate it this way on my own.
Workout: 6x/week weights + soccer/sports with friends if it comes up
Daily food list is difficult to write here because I do not know how to translate their names cause I am from another country by this is how it works out end of the day:
Totals (1):
Calories: 2501
Carbs: 289
Fat: 90
Protein: 165
On a more active day
Total (2):
Calories: 3161
Carbs: 398
Fat: 112
Protein: 170
You already told me to consume at least 200g of pro thus far from the other thread, i wanted to know what else i should or may change ?
Weight: 170
Height: 6***8217;2
Bodyfat: 5% (according to caliper/Jackson) 11.51% (according to parillo :S)
161.5 lbs lbm
BMR: 1845
Daily calorie intake: 1981 (RMR)+ 250 (lean massins)=2231+(length of workout, calorie burn etc)
Average around 2500-3200 per day
Goal: Lean massing hence I just finished a cut
All calorie calculators I have used in the past that had preset calorie calculators have led me to gian excess unnecessary fat, so I started to calculate it this way on my own.
Workout: 6x/week weights + soccer/sports with friends if it comes up
Daily food list is difficult to write here because I do not know how to translate their names cause I am from another country by this is how it works out end of the day:
Totals (1):
Calories: 2501
Carbs: 289
Fat: 90
Protein: 165
On a more active day
Total (2):
Calories: 3161
Carbs: 398
Fat: 112
Protein: 170
You already told me to consume at least 200g of pro thus far from the other thread, i wanted to know what else i should or may change ?
Last edited:
3J
Super Moderator
any time brother!!!
3J
Super Moderator
No, i cannot see it
what post number were you?
3J
Super Moderator
where is the diet??
As i said it is very hard to translate and you wont understand, my question was more about macro partitioning. For a natural young bb'er would it make a difference? Or would increasing carbs instead would be more beneficial? So which one would you guys say more optimal: 30P/50C/20F or 30P/40C/30F? and if you are saying that high dietary fats in diet has "no further benefits" you will be changing my life
Anything to back up your claim would be greatly appreciated
3J
Super Moderator
As i said it is very hard to translate and you wont understand, my question was more about macro partitioning. For a natural young bb'er would it make a difference? Or would increasing carbs instead would be more beneficial? So which one would you guys say more optimal: 30P/50C/20F or 30P/40C/30F? and if you are saying that high dietary fats in diet has "no further benefits" you will be changing my life
ok... macro timing plays an important part but ill give you what you gave me..
you want a minimum amount of dietary fats in your diet when bulking.. they play a crucial biological role.. being natty i recommend you balance out your fats.. making sure you actually do get a moderate amount of saturated fats in your diet.. eating beef for dinner or cooking with olive oil helps.. also make sure you get about 50mg zinc a day in your diet too... saturated fats and zinc help produce and upkeep natty test levels
if you take your protein up to 200 and keep your carbs as high as you have your fat intake is fine
roid-rage...
New member
I've been working my butt off the last few weeks but not seeing much difference. Is there any chance that you could advise me?
age: 25
weight: 112kg
height: 6ft
bf:20ish
goals.. to lean up before i can start a lean bulk
BMR 370+ (21.6x95) =2422 x 1.55 =3754 kcal
i dont do much during the day but do a big weights and cardio in the afternoon. 6 x a week.
Diet:
9am: 1 whole egg/150g egg white/60g oats/tbs fish oil 21.8/35.4/17.5/386
11am: 20g almonds raw 5.3/1.7/14/157
1pm: 133g chicken breast/broccoli/1tbs oil 38.2/0/16.9/303
3pm: 133g chicken breast/broccoli/1tbs oil 38.2/0/16.9/303
5pm: 133g chicken breast/200g sweet potato/broccoli/1tbs oil 42.9/50/22/563
6.30pm: work out
8pm: workout shake 25/16/2/193
9pm can of tuna/1tbs oil 33.1/0/14.5/270
207.9/103/138/2522
These macros might be a bit off but I've stuck to that rigidly. one a week i had a refeed. getting carbs around 250g
Can you shed any light?
thank you
age: 25
weight: 112kg
height: 6ft
bf:20ish
goals.. to lean up before i can start a lean bulk
BMR 370+ (21.6x95) =2422 x 1.55 =3754 kcal
i dont do much during the day but do a big weights and cardio in the afternoon. 6 x a week.
Diet:
9am: 1 whole egg/150g egg white/60g oats/tbs fish oil 21.8/35.4/17.5/386
11am: 20g almonds raw 5.3/1.7/14/157
1pm: 133g chicken breast/broccoli/1tbs oil 38.2/0/16.9/303
3pm: 133g chicken breast/broccoli/1tbs oil 38.2/0/16.9/303
5pm: 133g chicken breast/200g sweet potato/broccoli/1tbs oil 42.9/50/22/563
6.30pm: work out
8pm: workout shake 25/16/2/193
9pm can of tuna/1tbs oil 33.1/0/14.5/270
207.9/103/138/2522
These macros might be a bit off but I've stuck to that rigidly. one a week i had a refeed. getting carbs around 250g
Can you shed any light?
thank you
DaytonLax14
New member
Age: 22 (23 in June)
Weight: 160lbs
Bodyfat: never been tested and have no idea. See picture for reference!
Goals: good physique (but who doesn't want one lol)
View attachment 560901
View attachment 560902
BMR: 1,716 Calories/day according to an online calculator...
I am a college students so I don't really do shit all day except when I hit the gym at 7pm Sunday-Thursday.
Diet:
9am (something quick before class) - 1 scoop of whey, vanilla greek yogurt.
11am - part of chicken breast, broccoli, rice o roni (tastes so damn good. I got sick of plain brown rice. Also, I use olive oil and bake a bunch of chicken breasts at once)
1pm - part of chicken breast, broccoli, rice o roni
5pm - vanilla greek yogurt, protein bar
7pm- Workout
2 scoops of whey post work out
8:30pm - part of chicken breast, broccoli, rice o roni
10pm - greek yogurt
10:30-11:00ish - bed time
Macros:
protein - 228.5g
carbs - 143.4g
fats - 69.7
calories - 2065.5
Besides whey protein, I supplement with creatine, multi vitamin, and fish oil.
Being a college student, I choose food mainly based on convenience. I'm sure you all can relate! Feel free to rip this diet apart and provide any insight you would like!
Weight: 160lbs
Bodyfat: never been tested and have no idea. See picture for reference!
Goals: good physique (but who doesn't want one lol)
View attachment 560901
View attachment 560902
BMR: 1,716 Calories/day according to an online calculator...
I am a college students so I don't really do shit all day except when I hit the gym at 7pm Sunday-Thursday.
Diet:
9am (something quick before class) - 1 scoop of whey, vanilla greek yogurt.
11am - part of chicken breast, broccoli, rice o roni (tastes so damn good. I got sick of plain brown rice. Also, I use olive oil and bake a bunch of chicken breasts at once)
1pm - part of chicken breast, broccoli, rice o roni
5pm - vanilla greek yogurt, protein bar
7pm- Workout
2 scoops of whey post work out
8:30pm - part of chicken breast, broccoli, rice o roni
10pm - greek yogurt
10:30-11:00ish - bed time
Macros:
protein - 228.5g
carbs - 143.4g
fats - 69.7
calories - 2065.5
Besides whey protein, I supplement with creatine, multi vitamin, and fish oil.
Being a college student, I choose food mainly based on convenience. I'm sure you all can relate! Feel free to rip this diet apart and provide any insight you would like!
Last edited:
roid-rage...
New member
As of today I'm dropping the cards completely and adding an extra whole egg to breakfast.
3J
Super Moderator
how much cardio are you doing?? where are your carbs post workout??
3J
Super Moderator
youre eating 2000 calories.. with a bmr of 1600 calories youre likely eating under your maint caloric needs.. so if you want to add lean body mass youre not eating enough.
also do you weigh and measure your foods?
roid-rage...
New member
i do try to do atleast 2 x fasted cardio a week. but with work its sometimes hard. After every weights session tho i do minimum of 30mins on the cross trainer. So at worst its probably 3hrs a week. As of today I've dropped the carbs...do you think thats a good move?
3J
Super Moderator
how much weight have you lost in what period of time?? how long have you been on this caloric intake?
roid-rage...
New member
okay...so week one I went from 118kg to about 113.5kg (obviously water) Week 2 I went down to around 112.5kg although i did slip up cuz i went out for a drink. week 3/4 I've just fluctuated between 112/112.5....i don't want to dishearten myself but it is a bit of a mind f**k when I'm being so strict and not seeing the rewards. But my friend keeps saying weight isn't everything?? i am at a loss lol
roid-rage...
New member
As mentioned in my reply before a min of 3hrs
You scratching your head yet lol. Don't worry no one can figure me out
You scratching your head yet lol. Don't worry no one can figure me out
3J
Super Moderator
As mentioned in my reply before a min of 3hrs
You scratching your head yet lol. Don't worry no one can figure me out
im sorry 3 hours?? a day? a week??
i want to know, in detail, how much cardio you do daily in the 6 days you do cardio.. telling me 3hrs doesn't help the situation
roid-rage...
New member
Oh right okay...well atlas 30mins after each weight session so if i do 5days = 2.5hrs
I don't lift weds but go and do a cardio session usually 45-60mins. So at worst its probably 3hrs/week but probably closer to 4.
is there anything other info you need from me? Im open to anything you suggest
I don't lift weds but go and do a cardio session usually 45-60mins. So at worst its probably 3hrs/week but probably closer to 4.
is there anything other info you need from me? Im open to anything you suggest
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