Free Diet Advice from 3J

[3J]

I can follow that, it would be no problem. I'll just have to prepare meals ahead of time. I am a new student so it's a little tough to get meals in, but I'll work it out. So 3000ish calories? I'm going to assume that with this amount, I probably won't see much weight loss? That's fine, I could care less about what I weigh, to me it's more about fat loss and muscle gain. I'm just curious as to what to look for to know I am on the right track.

Cardio is another area of concern to me. I don't know how much I should be doing, to reach my goals. I love to throw weights around, I'm not currently very strong, but I am trying to be. I get nervous with cardio, because I don't want to screw up muscle gains. Currently I do 20 mins of elliptical work, Mon, Wed, and Fri. I'm open to suggestions, I'm kinda tired of trying to do this stuff blindly. And I definitely appreciate the help man

yea cardio is gonna make or break you here if you follow that diet..

you need to taper up..

so if your doing 20 min x 3 days a week.. by 2 weeks i want you to do it 5 days a week.. every 2 weeks i want you to add another 5 min to your cardio after that.. do your cardio pwo...

how do you feel about doing empty stomach am cardio? is that a possiblity for you?

its light cardio (130bpm), but for a longer time.. usually 45 min (again, you'll work up to that) but it burns fat very very well

 

[3J]

ok so here it is based on : pro/fat/cal/carb

1st meal:
-1 cup of oats 11/5.5/297/54.4
-1cup of milk 8/4.9/122/11.5
- banana 1.3/0.4/105/27
24 g of whey protein


2nd meal :
-2 boiled potatoes 5.1/0.3/237/54.8
-1 cup of liquid egg whites 30.1/8.3/211/1.6
-1 slice of grilled chicken breast 6.2/1.6/41/0

workout:50g of whey protein sipped during workout

3rd meal:
-turkey sandwich with wheat bread 26.3/19.7/460/43
-half a cup of low fat cottage cheese 20.3/2.8/174/17.
-1 banana 1.3/0.4/105/27

4th meal:
-1 can of tuna with a salad 40.8/1.3/186/0
- a half a cup of basmati rice 4.3/0.4/205/44.5

5th meal :54g of whey protein

i need a daily total... looks like your in the right calorie range though.. get me that daily total..

 

[AllNatural01]

3J, thank you for doing this. I want to take you up on this.

Stats:

30yo
6'0
175lb
12% BF

BMR - ~2200
TDEE - ~3400

Goals:

Lean Muscle Mass, Strength

I play golf and soccer regularly. The best I have ever looked was about 9 years ago at 190lb 9% BF but was too hard to eat that much to maintain. Now that I am older I think I can maintain that a bit easier.

I am coming off the worst dieting years of my life, but have recently started eating the following:

breakfast - 6:30a
4 egg whites with salsa
1 bowl honey cheerios with fat free milk
1 white toast with peanut butter

Workout at 8:30a

Sugary Creatine Drink immediately following workout ~9:30

Protien shake at 10:00

meal 2 11:30
Turkey Burger or other lean meat
1/2 cup brown rice
1/2 cup vegetables (like onions, peppers, etc)
about 30-40 raw almonds

meal 3 2:30p
same as meal 2

protien shake around 4:00p

Dinner 6:00p
Whatever the wife cooks, some examples are:

Spaghetti
Chicken or beef tacos
grilled chicken with vegetables


My diet has always been the hardest part for me. It is so hard for me to get motivated to eat when I am full. But I want to get it right this time. Any help is GREATLY appreciated!

 

[biggest ragu]

yea cardio is gonna make or break you here if you follow that diet..

you need to taper up..

so if your doing 20 min x 3 days a week.. by 2 weeks i want you to do it 5 days a week.. every 2 weeks i want you to add another 5 min to your cardio after that.. do your cardio pwo...

how do you feel about doing empty stomach am cardio? is that a possiblity for you?

its light cardio (130bpm), but for a longer time.. usually 45 min (again, you'll work up to that) but it burns fat very very well

I'm not sure if PWO is pre-workout, or post. I assume pre, but figured I'd better ask. I can do empty stomach cardio, but not all 5 days. I can prob do it Tues, and Thurs.

I'll go shopping today, and start prepping meals for the week, and start on that diet tomorrow.

 

[armenhamr]

i need a daily total... looks like your in the right calorie range though.. get me that daily total..

my total daily consumption was the fallowing

prot:314g
fat:61g
cal:2700
carbs:243

i have used this "diet" since december and my weight has gone up from 200 to 212 pounds +or-,which is fine,but it has taken my body fat to a mere 16 %,all concentrated in my lower back and mid section,and arms

im looking to bring down the body fat down to 10 % or even lower so that i can get definition all around

again my stats are:
age:38
weight 207
height 6.0
bmr : 2126
tdee :2897

while bulking up, i had completely eliminated cardio from my workouts,and obviously i know im going to have to include it at least 3 times a week or so,so that i can achieve my goals and drop that bf

what should i change in that diet?

 

[Beatblue]

age :20
height:5.10
weight: 180
bf:12
bmr:1940
tdee:3007

I do 2 days of light cardio and 2 days of intense cardio a week. I lift 4 days a week
day 1 chest tri
day 2 back bi calves high intensity cardio
day 3 off
day 4 Shoulders Traps high intensity cardio
Day 5 Legs Abs
day 6 low intensity cardio
day 7 low intensity cardio
thats monday to friday
low intensity=50mins at a 130hr
high intensity=20mins at a 160hr

I am doin 16 sets for 10 reps of chest,back,shoulder,legs and 10 sets of 12 for biceps,triceps,abs,traps,calves.

Goal:Lower body fat maintain muscle

THE DIET
Meal 1
1 Cup Of Oatmeal
4 Eggs
1 Tbsp Natty PB
1 Scoop Of Whey
hf Cup Of Onions



Meal 2
1 Can of Tuna w/ Mayo
1 Cup Of Brocolli

Meal 3
8oz Of Chicken Breast
Hf Cup Of Brown Rice
1 Cup Of Brocolli

Meal 4
Hf Cup of Almonds
2 Eggs
Hf Cup of Onions

Meal 5
1 Scoop Of Cassein

PWO
Isolate Whey Shake
Banana

Total Macro
2,457

112 Fat

144 Carb

240 Protein

 

[MS1605]

Jcubed, Figured I would get your thoughts on something. 2 days a week are the most strenuous for me. Those are my 2 MMA days. What it comes out to be is about 45 total minutes of striking, 45 total minutes of BJJ, and 45 minutes of combat based workouts. I.E. whole body strength and conditioning. Since these are with out a doubt my most demanding days, I was thinking about making these PWO meals my cheat meals. What do you think about something along the lines of skim milk, scoop of protein and a few scoops of ice cream for my simple carbs plus my creatine? The only problem i see is this is at around 9:30PM but Im thinking it shouldnt matter as after almost 3 hours of intense work, my body is going to use all that sugar right up.

If it matters, my pre workout meal is an hour before hand and is some form of lean meat and almost always a baked potato. What do you think about this?

 

[3J]

I'm not sure if PWO is pre-workout, or post. I assume pre, but figured I'd better ask. I can do empty stomach cardio, but not all 5 days. I can prob do it Tues, and Thurs.

I'll go shopping today, and start prepping meals for the week, and start on that diet tomorrow.

pwo = post workout.. your in a carb depleated state.. great time to do cardio


and for the early morning.. get up and do a 30 min incline walk.. dont run.. dont over strain yourself... work your way up to 45 min...

u'll drop fat pretty nice

 

[3J]

age :20
height:5.10
weight: 180
bf:12
bmr:1940
tdee:3007

I do 2 days of light cardio and 2 days of intense cardio a week. I lift 4 days a week
day 1 chest tri
day 2 back bi calves high intensity cardio
day 3 off
day 4 Shoulders Traps high intensity cardio
Day 5 Legs Abs
day 6 low intensity cardio
day 7 low intensity cardio
thats monday to friday
low intensity=50mins at a 130hr
high intensity=20mins at a 160hr

I am doin 16 sets for 10 reps of chest,back,shoulder,legs and 10 sets of 12 for biceps,triceps,abs,traps,calves.

Goal:Lower body fat maintain muscle

THE DIET
Meal 1
1 Cup Of Oatmeal
4 Eggs
1 Tbsp Natty PB
1 Scoop Of Whey
hf Cup Of Onions

theres too much fat here.. drop the natty pb.. or move it..

Meal 2
1 Can of Tuna w/ Mayo
1 Cup Of Brocolli

Meal 3
8oz Of Chicken Breast
Hf Cup Of Brown Rice
1 Cup Of Brocolli

Meal 4
Hf Cup of Almonds
2 Eggs
Hf Cup of Onions

Meal 5
1 Scoop Of Cassein
so this is pre workout?? do a lean meat here with carbs... horrible pre workout meal here...
PWO
Isolate Whey Shake
Banana
ok, add the casien here... that'll be better.. u can add that natty pb too..
Total Macro
2,457

112 Fat

144 Carb

240 Protein

im assuming your trying to cut.. if you are.. your good to go..

remember to drop your fat intake on off days.. you need to be at 2000 calories the days that your not in the gym

 

[Beatblue]

Meal 1
Oatmeal
Eggs
Onions

Meal 2
Tuna
Mayo
Brocolli

PWO
1 Scoop Whey
1 Tbsp Natty Pv
1 Banana
Meal 3
Chicken
Brown Long Grain Rice
Brocolli

Meal 4
Eggs
Onions
Almonds

Meal 5
Cassein Shake

Cals:2,277(without the shakes)

112.1/144.9/183.9

Workout Regime
2 low intensity cardio days 50mins 130hr
2 high intensity cardio days 20mins 160hr

4 weight lifting days
Chest tris
Back Bis
Shoulder Traps
Legs Abs Calves

1 complete rest day no cardio or weight lifting.

5'10
180LBS
Goal:weight loss maintain muscle mass
12 percent bf rougly
1907 BMR
3007 Maintenance

 

[3J]

^ na u didn't get me..

do one scoop when, one scoop casien, the banana, and the natty pb post workout

 

[3J]

and where is your lean meat with carbs before your workout?

 

[Beatblue]

and where is your lean meat with carbs before your workout?

me?

 

[3J]

^^ yea u bud.. i should have quoted u

 

[Beatblue]

^^ yea u bud.. i should have quoted u

i didnt get ur first response i guess its not showing for me, but i got tuna with broccoli pre workout tuna is considered lean meat right what should my carb/fat/pro ratio look like also you want me to put one cassein shake in the pwo shake and one before bed too?

 

[stevemorse0]

ok so here it is based on : pro/fat/cal/carb

1st meal:
-1 cup of oats 11/5.5/297/54.4
-1cup of milk 8/4.9/122/11.5
- banana 1.3/0.4/105/27
24 g of whey protein


2nd meal :
-2 boiled potatoes 5.1/0.3/237/54.8
-1 cup of liquid egg whites 30.1/8.3/211/1.6
-1 slice of grilled chicken breast 6.2/1.6/41/0

workout:50g of whey protein sipped during workout

3rd meal:
-turkey sandwich with wheat bread 26.3/19.7/460/43
-half a cup of low fat cottage cheese 20.3/2.8/174/17.
-1 banana 1.3/0.4/105/27

4th meal:
-1 can of tuna with a salad 40.8/1.3/186/0
- a half a cup of basmati rice 4.3/0.4/205/44.5

5th meal :54g of whey protein

Im curious how come the fat is so high in that turkey? Is it breast?? I count 4 oz of turkey at 33 protien/ 1 gram fat. You have it at 19.7 maybe a turkey burger????

 

[armenhamr]

Im curious how come the fat is so high in that turkey? Is it breast?? I count 4 oz of turkey at 33 protien/ 1 gram fat. You have it at 19.7 maybe a turkey burger????

lol..its a subway turkey sub,according to fitday!

 

[3J]

lol..its a subway turkey sub,according to fitday!

are you putting any dressing?? mayo? chipotle? ranch? etc..

olive oil??

 

[3J]

i didnt get ur first response i guess its not showing for me, but i got tuna with broccoli pre workout tuna is considered lean meat right what should my carb/fat/pro ratio look like also you want me to put one cassein shake in the pwo shake and one before bed too?

tuna is a fatty fish... not to best choice before your workout

look. ill give u an example..

my pre workout meal

8oz chicken breast
8oz sweet potatoe.

simple as that.. you need fuel for your workout

 

[Beatblue]

tuna is a fatty fish... not to best choice before your workout

look. ill give u an example..

my pre workout meal

8oz chicken breast
8oz sweet potatoe.

simple as that.. you need fuel for your workout

Okay, so Ill swap my chicken for my tuna meal and change their position
What should my macro be in terms of carbs fat proteins at 1970 bmr and 3000 teed