Free Diet Advice from 3J
- Thread starter 3J
- Start date
3J
Super Moderator
Yes, I'm not punjabi, But I'm hindu.. so its a strict no.. and beef is anyways banned in Mumbai..i eat my dinner at around 8.30.. I've made some changes, can i post it?
i apologize for making the punjabi assumption..
so what you need is a slow digesting protein for dinner.. you also need to take those carbs and use them earlier in the day..
can you get casein protein??
It's okay, not much of a difference anyways, i'm already running on a low budget, being a student its difficult for me to buy supplements, in India supplements are very expensive, what i did is i just scaled back my cals, as i told you i've gained fat on that 720 calorie surplus, changing my training routine too from strength to bodybuilding.. just learning new things so trying to implement and get better..
So i just changed my diet, keeping in mind your advice
Breakfast
Britannia - Whole Wheat Brown Bread, 2 slice
Mahananda - Toned Milk, 250 ml
Fruit - Banana Raw, 80 g
Sundrop - Peanut Butter Honey Crunch, 26 gm
Egg White - Raw, 7 large
TOTAL 612 61c 23f 44o 5
Pre Workout 618cal/75c/13f/49p
Biox - Rocky Road Protein Powder, 25 g
Quaker Oats - 100% Natural Whole Grains Old Fashioned, 2 Cup (40g)
TOTAL 700 110c 14f 39p 17
PWO/Lunch 618cal/75c/13f/49p
Homemade - Toor Dal, 1 cup
Generic - Boneless Skinless Chicken Breast - Boiled, 80 g
India Gate - Basmati Rice, Brown (Harneet), 85 grams
Biox - Rocky Road Protein Powder,
TOTAL 728 97c 11f 64p 17
Snacks 618cal/75c/13f/49p
Biox - Rocky Road Protein Powder, 10 g
Godrej Sofit - Soya Milk: Chocolate, 250 ml Glass
Fruit - Banana Raw, 160 g
Egg White - Raw, 9 large
TOTAL 537 63c 8f 48p 7
Dinner 618cal/75c/13f/49p
Soyace - Tofu, 50 g 145
Red Lentils Raw, 20 gm
Kidney Beans Raw, 20 gm
Green Gram Raw, 20 gm
Matki - Matki Raw, 20 gm
Chickpea Raw, 20 gm
Generic - Boneless Skinless Chicken Breast - Boiled, 80 g
TOTAL 496 50c 11f 51p 11
The eggs would be cooked not raw
proposed diet
Right now I'm eating at slightly over TDEE.
I posted a couple of threads (didn't get a big response), so I'm looking for additional comments on my diet, I posted the cycle in case there was any questions.
I’m going to follow Austinite’s first cycle protocol. I’ve been lifting on and off for the past 7 years. I’m sure I could make more gains naturally to get to my natural max, but I'm going for it, my first cycle in May.
I'm thinking I should drop the protein to around 240g which equals 1.5g/lbm?
STATS
Age: 58
Weight: 174.75
Height: 69.25
BF: 8.36%
Lean Mass: 160
Goal: lean bulk and try to save as much gains as possible
BMR: 1645
TDEE: 2632
CYCLE
Week 1 to 12: Testosterone enanthate @ 250 mg every 3.5 days (500mg/week total)
Week 1 to 12: hCG @ 250 iu every 3.5 days (500 iu/week total)
Week 1 to 14: Arimidex @ 0.25mg every other day (From day 2 up until PCT starts)
Pinning the Test & hCG on the same days.
PCT
PCT: 14 days after last injection
Clomid @ 75/50/50/50
Nolvadex @ 40/20/20/20
Workout Schedule:
MWFS
Cardio: 90 min/week
DIET
Meal 1 (4:30)
cal/fat/carb/pro
1 scoop whey 114/2/2/24
1/2 cup rolled oats 190/4/34/7
egg whites 50/0/0/10
Meal 2 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Meal 3 (10:30)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 4 (1:30)
cal/fat/carb/pro
3oz lean ground beef 128/6/0/17
½ cup quinoa 110/3/18/3
workout (3:00)
PWO (4:30)
cal/fat/carb/pro
2 scoops whey 228/3/4/48
Carbmax 380/0/95/0
Meal 5 (5:00)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 6 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Daily Totals
Calories: 3000
Fat: 73
Carbs: 309
Protein: 285
I will probably be hitting closer to 3200 calories (500 over tdee) or more depending on how hungry I get. I will be adding other foods like, fish, turkey, eggs, yams, brown rice, beans, nuts, avocado, blueberries.
Right now I'm eating at slightly over TDEE.
I posted a couple of threads (didn't get a big response), so I'm looking for additional comments on my diet, I posted the cycle in case there was any questions.
I’m going to follow Austinite’s first cycle protocol. I’ve been lifting on and off for the past 7 years. I’m sure I could make more gains naturally to get to my natural max, but I'm going for it, my first cycle in May.
I'm thinking I should drop the protein to around 240g which equals 1.5g/lbm?
STATS
Age: 58
Weight: 174.75
Height: 69.25
BF: 8.36%
Lean Mass: 160
Goal: lean bulk and try to save as much gains as possible
BMR: 1645
TDEE: 2632
CYCLE
Week 1 to 12: Testosterone enanthate @ 250 mg every 3.5 days (500mg/week total)
Week 1 to 12: hCG @ 250 iu every 3.5 days (500 iu/week total)
Week 1 to 14: Arimidex @ 0.25mg every other day (From day 2 up until PCT starts)
Pinning the Test & hCG on the same days.
PCT
PCT: 14 days after last injection
Clomid @ 75/50/50/50
Nolvadex @ 40/20/20/20
Workout Schedule:
MWFS
Cardio: 90 min/week
DIET
Meal 1 (4:30)
cal/fat/carb/pro
1 scoop whey 114/2/2/24
1/2 cup rolled oats 190/4/34/7
egg whites 50/0/0/10
Meal 2 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Meal 3 (10:30)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 4 (1:30)
cal/fat/carb/pro
3oz lean ground beef 128/6/0/17
½ cup quinoa 110/3/18/3
workout (3:00)
PWO (4:30)
cal/fat/carb/pro
2 scoops whey 228/3/4/48
Carbmax 380/0/95/0
Meal 5 (5:00)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 6 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Daily Totals
Calories: 3000
Fat: 73
Carbs: 309
Protein: 285
I will probably be hitting closer to 3200 calories (500 over tdee) or more depending on how hungry I get. I will be adding other foods like, fish, turkey, eggs, yams, brown rice, beans, nuts, avocado, blueberries.
3j,
I'd like your guidance. I'm going to have to shutdown my training for the better part of a month. I may be able to do some cardio beginning the first week after the procedure. Later on I may be able to throw in some legs days, but no upper body work.
Should I use the "No Exercise" calculation for my TDEE, and stay at those calories for the period of time I cannot train at all, or when I can I can do cardio? Should my carb sources during non activity times be primarly from vegetables and fruit? Should I keep any carbs I do have to earlier in the day, and can I have any complex carbs, as long as I stick to my macros?
I used the Mifflin-St Jeor method to calculate my TDEE, with no exercise, it came to 2053 cals. to maintain. Should I stick to that for my no activity, cardio days, and then eat like a normal leg day if I can do legs?
Would the diet I've linked work, or will going that long with no complex carb sources not be a good idea? I'd appreciate your guidance. Thanks!
https://dl.dropboxusercontent.com/u/7439148/Day Off Diet - MOD #2.xlsx
PS. If you are prompted for a username/password, just cancel that box and the file should open.
I'd like your guidance. I'm going to have to shutdown my training for the better part of a month. I may be able to do some cardio beginning the first week after the procedure. Later on I may be able to throw in some legs days, but no upper body work.
Should I use the "No Exercise" calculation for my TDEE, and stay at those calories for the period of time I cannot train at all, or when I can I can do cardio? Should my carb sources during non activity times be primarly from vegetables and fruit? Should I keep any carbs I do have to earlier in the day, and can I have any complex carbs, as long as I stick to my macros?
I used the Mifflin-St Jeor method to calculate my TDEE, with no exercise, it came to 2053 cals. to maintain. Should I stick to that for my no activity, cardio days, and then eat like a normal leg day if I can do legs?
Would the diet I've linked work, or will going that long with no complex carb sources not be a good idea? I'd appreciate your guidance. Thanks!
https://dl.dropboxusercontent.com/u/7439148/Day Off Diet - MOD #2.xlsx
PS. If you are prompted for a username/password, just cancel that box and the file should open.
3J
Super Moderator
ok.. got a chance to look this over..
remove your carbs from your last meal.. move them elsewhere in the diet..
meal 6 should be beef.. just switch the proteins of meal 5 and 6
explain to me why you chose to eat so much beef in the day?
3J
Super Moderator
so yea, i would take your calories down to about 2200 on non training days.. and take them back up to normal on your leg days.. if youre going to workout first thing in the morning.. i would load carbs a bit the day before to make sure your glycogen stores are up to par
3J
Super Moderator
yes.. it looks ok
3J
Super Moderator
beef is a very slow digesting protein (hence why i ask you to have it at meal 6 before bed)..
its also hard on the digestive system and because it digests slower the amino acid curve is lower... use chicken and fish.. faster digesting proteins...
cybrsage
New member
Depends on your goals, from what I understand. But I will let the master reply with the correct answer.
3J
Super Moderator
Matters to your goals.. Carb cycling works for specific goals
3J
Super Moderator
carb cycling is usually great for lean bulking... your genetics play a factor though..
some people have a hard time bulking on a carb cycle and need a straight macro split..
but i always recommend carb cycling first to see if is a good fit..
so long as the carb cycle is set up correctly
if you are looking to have it set up correctly by me you can always become a client.. email me at 3jdiet@gmail.com
not that you cant set it up correctly for yourself.. i just take the guessing out of it
Hi 3j,
This free diet advice is awesome! I hope you can help me out. I have not made a new diet plan. I hope you can help me out with making a good decision, so that I can make a new diet plan. Here's my information:
STATS
Age: 24
Weight: 89kg = 196lbs
Height: 178cm = 5,8 feet
BF: 15%
Lean Mass: 76 kg = 167lbs
BMR: 2012
TDEE: 3119
Goal: Well, this is the tricky part. I have been clean bulking on a cycle of test-e and tren-e for 12 weeks, which has been awesome. I am now a month after my PCT and feel like my strenght and weight is stable (on the diet as shown below).
I would like to lose some fat while maintaining my muscle. However many people advice to not cut after a cycle (at least not natty and I want to wait at least 2 more months before jumping back on the juice).
Do you believe I could slowly cut down some bodyfat (by using carb cycling or something) or should I keep eating something like this and try to stay where I am at now, even though my weight, strenght and bodyfat has been stable for the last ~3 weeks?
DIET
08:00 meal1 cal/fat/carb/pro
75 grams oatmeal 275/2/56/9
30 grams whey protein 116/0/0/28
500 ml milk 250/8/25/18
50 grams raspberries 15/0/3/1
10:30 meal2 cal/fat/carb/pro
125 grams chicken breast 139/4/0/26
10 ml olive oil 82/9/0/0
80 grams brown rice 295/2/62/7
13:00 meal3 cal/fat/carb/pro
125 grams chicken breast 139/4/0/26
10 ml olive oil 82/9/0/0
80 grams brown rice 295/2/62/7
Pre-workout
BCAA
1 apple 112/0/14/1
1 banana 124/0/30/1
14:00-15:00 WORKOUT
Post-workout
BCAA
30 grams whey protein 116/0/0/28
30 grams dextrose 78/0/28/0
15:45 meal4 cal/fat/carb/pro
125 grams tuna 150/5/0/26
80 grams brown rice 295/2/62/7
19:00 meal5 cal/fat/carb/pro
400 grams potatos 340/0/74/10
200 grams ground beef 394/26/0/40
21:00 meal6 cal/fat/carb/pro
60 grams mixed nuts 373/30/12/14
23:00 meal7 cal/fat/carb/pro
500 grams quark 280/0/17/49
TOTAL cal/fat/carb/pro
3641/103/391/289
This free diet advice is awesome! I hope you can help me out. I have not made a new diet plan. I hope you can help me out with making a good decision, so that I can make a new diet plan. Here's my information:
STATS
Age: 24
Weight: 89kg = 196lbs
Height: 178cm = 5,8 feet
BF: 15%
Lean Mass: 76 kg = 167lbs
BMR: 2012
TDEE: 3119
Goal: Well, this is the tricky part. I have been clean bulking on a cycle of test-e and tren-e for 12 weeks, which has been awesome. I am now a month after my PCT and feel like my strenght and weight is stable (on the diet as shown below).
I would like to lose some fat while maintaining my muscle. However many people advice to not cut after a cycle (at least not natty and I want to wait at least 2 more months before jumping back on the juice).
Do you believe I could slowly cut down some bodyfat (by using carb cycling or something) or should I keep eating something like this and try to stay where I am at now, even though my weight, strenght and bodyfat has been stable for the last ~3 weeks?
DIET
08:00 meal1 cal/fat/carb/pro
75 grams oatmeal 275/2/56/9
30 grams whey protein 116/0/0/28
500 ml milk 250/8/25/18
50 grams raspberries 15/0/3/1
10:30 meal2 cal/fat/carb/pro
125 grams chicken breast 139/4/0/26
10 ml olive oil 82/9/0/0
80 grams brown rice 295/2/62/7
13:00 meal3 cal/fat/carb/pro
125 grams chicken breast 139/4/0/26
10 ml olive oil 82/9/0/0
80 grams brown rice 295/2/62/7
Pre-workout
BCAA
1 apple 112/0/14/1
1 banana 124/0/30/1
14:00-15:00 WORKOUT
Post-workout
BCAA
30 grams whey protein 116/0/0/28
30 grams dextrose 78/0/28/0
15:45 meal4 cal/fat/carb/pro
125 grams tuna 150/5/0/26
80 grams brown rice 295/2/62/7
19:00 meal5 cal/fat/carb/pro
400 grams potatos 340/0/74/10
200 grams ground beef 394/26/0/40
21:00 meal6 cal/fat/carb/pro
60 grams mixed nuts 373/30/12/14
23:00 meal7 cal/fat/carb/pro
500 grams quark 280/0/17/49
TOTAL cal/fat/carb/pro
3641/103/391/289
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