Free Diet Advice from 3J

[3J]

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

ok.. so im a bit confused... youve given me a diet thats over your tdee.. but youre thinking about cutting..

if you want to hold on to muscle maint phases are very important.. and yes cutting while on gear is much better than cutting while off gear..
so first you have to make that decision..

the diet looks good... im not a fan of carbs right before bed but its not that big of a deal

 

[yeapyeap]

Ohh I'm sorry, my bad. This is what I have been eating untill now, just for information.

I guess you're right and it's better to not cut yet untill my next cycle, I will come back here with my cutting diet once I plan on cutting. Thanks.

 

[username1234]

Hello 3J
I went through your OP and the 1st few pages. Thank you very much for the the info.
I have some Q. I hope I didn't miss them if they were answered before.

On a low carb fat loss diet:
1.Do you pyramid down your carbs? As in max carbs for 1st meal. Least or zero carbs for last meal.
Or do you spread it evenly.
2.Assuming you pyramid down, what about pre and post workout carbs? Do you up the C intake here?
3.P calculations- how much do you calculate it at?
My LBM is approx 70 kg.
I train with the following intensity
Squats: 315+ for reps
Bench 225+ for reps
Push Press: 185+ for reps
Rows: 205+ for reps
Pulldowns: 150+ for reps
Deadlifts: 365+ for reps

I'm planning P at approx 200 grams

I have my LBM, BMR, TDEE
working on meal plans now.

Earlier on when I planned diets- my biggest mistake was depending too much on supplementary protein (50%+)
Also eating too much cottage chese which upped my fats and hence my cals.
Thank you for your time.

 

[3bltnkilo]

age:37
weight:190
height:5' 8"
bf:20%
Wanting to bulk

Have been out of the gym for 10 weeks due to a broken hand, started back a week ago and have lost size and strength. I haven't been on a regimented diet and have no idea what my caloric intake or macros have been for the last several months. I workout 4-5 days a week lifting heavy. Any help with getting a diet on track would be greatly appreciated.

 

[huxlin]

Male 29
174cm
82kg
22% bf

My goal is 8% bodyfat and 78.7kg by 13.7 2016
I do weightlifting (Allpro's) 3 x week and play basketball

I calculated Maintenance * 0.9 = 2300 calories for cutting (body transformation)

calculating in MyFitnessPal I got these numbers. are they ok? and should I take my calories down every few weeks to keep losing?

Net Calories Consumed* 2300 calories
30 % Carbohydrates 173.0g
30 % Protein 201.0g
35 % Fat 89.0g


IIFYM calculator with Suggested (15%) fatloss gave me these very different results:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 288.4 112.6 49.2 36 - 45 2047
GRAMS per meal 72.1 28.1 12.3 9 - 11 512

the protein seems really low (i'd like to not lose muscle mass)

 

[mrricco2012]

Going to try this, im making 3 meal plans for this cutting cycle. 4th cycle just Test E 500, Var 70mg, ECA stack,
Test-E 500mg 1-12
Test Prop 150mg EOD 1-4
Var 70 mg ED week 1-6
Proper PCT except exstended, HCG on cycle, AI on cycle

Stats
24
5'4
Weight 195lbs
BF 20%
Goal before cycle cut close to 190lbs, then on cycle just go 500 calories under. Going to try to lose 15lbs and possibly gain 5lbs of muscle, high wishes i know. Its basically a lb loss each week, and during the 14 weeks gain 5lbs of muscle. I thought of just cutting 20-25lbs, but unsure.

Meal One
Rollin' Oats - 300 54 5 10 0 2
Milk - Vitamin D (Whole) Milk, 1 cup (240 mL) 150 13 9 8 130 13
Nutcracker - Mixed Nuts - Contains Less Than 50% Peanuts, 1 oz (26 pieces) 160 5 15 6 110 1
610 72 carbs 29 fat 24 protein

Meal Two is same as meal one

Pre workout is 1 serving of OJ, and Beta-Aline

Post workout

Milk - Vitamin D (Whole) Milk, 1 cup (240 mL) 150 13 9 8 130 13
Body Fortress - Chocolate (New), 1.5 Scoop (42 g) 255 11 4 45 150 3
Thomas' - Regular Plain Bagel, 95 grams (1 bagel) 260 51 2 9 500 6
Honey - Raw, 1 tbsp 60 17 0 0 0 16
725 92 carbs 15 fat 62 protein

Dinner
Skinless Chicken Breast, 12 oz 330 0 8 69 540 0
Kirkland Olive Oil - Pure Olive Oil, 2 tbsp 238 0 28 0 0 0
568 0 carbs 36 fat 69 protein

Bed Time
Coburn Farms - Cottage Cheese, 1 cup 220 8 9 24 940 0
Lays - Lays, 1 ounce 160 15 10 2 170 1
380 23 carbs 19 fat 26 protein

Total
3,005 284 carbs 128 fat 207 protein

I gain maybe 3/4 of a lb a week at 4000 calories, so im cutting to 3000k. Keeping my protein a tad high, carbs usually near 400, fats a lil high also. This meal plan is in sorts what i eat now, just more to get 4k. I plan to make 2 more meal plans, so im not eating the same shit every day.

 

[cherie15]

wow This is really great information for me. i think that many overweight people help to read this content.

 

[3J]

Hello 3J
I went through your OP and the 1st few pages. Thank you very much for the the info.
I have some Q. I hope I didn't miss them if they were answered before.

On a low carb fat loss diet:
1.Do you pyramid down your carbs? As in max carbs for 1st meal. Least or zero carbs for last meal.
Or do you spread it evenly.
2.Assuming you pyramid down, what about pre and post workout carbs? Do you up the C intake here?
3.P calculations- how much do you calculate it at?
My LBM is approx 70 kg.
I train with the following intensity
Squats: 315+ for reps
Bench 225+ for reps
Push Press: 185+ for reps
Rows: 205+ for reps
Pulldowns: 150+ for reps
Deadlifts: 365+ for reps

I'm planning P at approx 200 grams

I have my LBM, BMR, TDEE
working on meal plans now.

Earlier on when I planned diets- my biggest mistake was depending too much on supplementary protein (50%+)
Also eating too much cottage chese which upped my fats and hence my cals.
Thank you for your time.

1. no.. i use a prn (as needed approach) so i would focus them on breakfast, pre, and post worktou

2. see 1

3. the minimum i would run is 200..

 

[3J]

Male 29
174cm
82kg
22% bf

My goal is 8% bodyfat and 78.7kg by 13.7 2016
I do weightlifting (Allpro's) 3 x week and play basketball

I calculated Maintenance * 0.9 = 2300 calories for cutting (body transformation)

calculating in MyFitnessPal I got these numbers. are they ok? and should I take my calories down every few weeks to keep losing?

Net Calories Consumed* 2300 calories
30 % Carbohydrates 173.0g
30 % Protein 201.0g
35 % Fat 89.0g


IIFYM calculator with Suggested (15%) fatloss gave me these very different results:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 288.4 112.6 49.2 36 - 45 2047
GRAMS per meal 72.1 28.1 12.3 9 - 11 512

the protein seems really low (i'd like to not lose muscle mass)

please read post 1

 

[3J]

Going to try this, im making 3 meal plans for this cutting cycle. 4th cycle just Test E 500, Var 70mg, ECA stack,
Test-E 500mg 1-12
Test Prop 150mg EOD 1-4
Var 70 mg ED week 1-6
Proper PCT except exstended, HCG on cycle, AI on cycle

Stats
24
5'4
Weight 195lbs
BF 20%
Goal before cycle cut close to 190lbs, then on cycle just go 500 calories under. Going to try to lose 15lbs and possibly gain 5lbs of muscle, high wishes i know. Its basically a lb loss each week, and during the 14 weeks gain 5lbs of muscle. I thought of just cutting 20-25lbs, but unsure.

Meal One
Rollin' Oats - 300 54 5 10 0 2
Milk - Vitamin D (Whole) Milk, 1 cup (240 mL) 150 13 9 8 130 13
Nutcracker - Mixed Nuts - Contains Less Than 50% Peanuts, 1 oz (26 pieces) 160 5 15 6 110 1
610 72 carbs 29 fat 24 protein

Meal Two is same as meal one

Pre workout is 1 serving of OJ, and Beta-Aline

Post workout

Milk - Vitamin D (Whole) Milk, 1 cup (240 mL) 150 13 9 8 130 13
Body Fortress - Chocolate (New), 1.5 Scoop (42 g) 255 11 4 45 150 3
Thomas' - Regular Plain Bagel, 95 grams (1 bagel) 260 51 2 9 500 6
Honey - Raw, 1 tbsp 60 17 0 0 0 16
725 92 carbs 15 fat 62 protein

Dinner
Skinless Chicken Breast, 12 oz 330 0 8 69 540 0
Kirkland Olive Oil - Pure Olive Oil, 2 tbsp 238 0 28 0 0 0
568 0 carbs 36 fat 69 protein

Bed Time
Coburn Farms - Cottage Cheese, 1 cup 220 8 9 24 940 0
Lays - Lays, 1 ounce 160 15 10 2 170 1
380 23 carbs 19 fat 26 protein

Total
3,005 284 carbs 128 fat 207 protein

I gain maybe 3/4 of a lb a week at 4000 calories, so im cutting to 3000k. Keeping my protein a tad high, carbs usually near 400, fats a lil high also. This meal plan is in sorts what i eat now, just more to get 4k. I plan to make 2 more meal plans, so im not eating the same shit every day.

what is your tdee?

 

[mrricco2012]

Unsure of exact TDEE but i was consuming 4000 calories per day but was slowly going up in weight each week. so im assuming around 3500.

But i switched over to doing possibly a high fat diet low carb high protein. Friend is concerned with my fat being so high.

2700 calories 174 carbs 145 fat 210 protein

 

[3J]

Unsure of exact TDEE but i was consuming 4000 calories per day but was slowly going up in weight each week. so im assuming around 3500.

But i switched over to doing possibly a high fat diet low carb high protein. Friend is concerned with my fat being so high.

2700 calories 174 carbs 145 fat 210 protein

youre trying to cut on these macros??

your fat isn't high at all.. where are you placing your carbs?

 

[mrricco2012]

youre trying to cut on these macros??

your fat isn't high at all.. where are you placing your carbs?

I was probably doing bout 50 carbs of oatmeal 2nd meal which 2 hrs after i drink OJ as a preworkout supplement (it works for me) so thats 75 carbs before workout. Then I do about another 75 after workout involving 1.5 servings whey, 2 white potatoes, and 1 serving of milk.

 

[3J]

I was probably doing bout 50 carbs of oatmeal 2nd meal which 2 hrs after i drink OJ as a preworkout supplement (it works for me) so thats 75 carbs before workout. Then I do about another 75 after workout involving 1.5 servings whey, 2 white potatoes, and 1 serving of milk.

so youre keeping your carbs to pre and post?? sorta like a tkd..

how is it working for you??

 

[mrricco2012]

so youre keeping your carbs to pre and post?? sorta like a tkd..

how is it working for you??

Sorry 3j ive been slow on replying, and ill show u my whole meal plan, and i made a split for 4 days if youd like to comment on those too.
Calories carbs fat protien
Morning- 5 eggs 350 5 23 30
2 servings of peanuts 320 10 30 12
total 670 15 53 42

2nd meal
2 serv peanuts 320 10 30 12
2 serv of oats 300 54 5 10
total 620 64 35 22

Pre workout
Orange Juice 110 26 0 2

Post workout
Whey Protein 1.5 Scoop (42 g) 255 11 4 45
Potatoes, White 154 35 0 4
Milk -1.5 cup 225 20 14 12
Total 634 65 17 61

Dinner
Pure Olive Oil, 2 tbsp 238 0 28 0
Chicken Breast, 12 oz 330 0 8 69
Total 568 0 36 69

Snack
Cottage Cheese 110 4 5 12

Daily total Calories 2,714 Carbs174 Fat145 Protein208

5'4
195lbs, TDEE unsure but was eating 4k calories to bulk and was slowly going up in weight. My future cycle is on other page possibly

Mon-Chest/Tri
Bench Press 4x8
Incline 3x8
Decline 3x8
Flys 2x12
Close Grip 3x8
Push Down 2xBurn

Back/Bicep
Deads 4x8
Pull Down 4x10
Pull Ups 2x10
Lat Row 4x10
Curls 3x12

Legs/Core
Squats 5x5 heavy, then at end of workout 1xburn light
Ham Curl 4x12
Hack Squat 4x8
Calfs 4x20
Leg Raises 3x10
Unsure what u call it but another leg raise using bench 3x10

Shoulders/Trap
Press 4x8
Side Raise 3x10
Rears 3x10
Forearms 3x10
Shrugs 2x8 heavy, 2xburn light

 

[3J]

how much time between your second meal and your workout?

 

[mrricco2012]

usually breakfast then 2 hours later, 2nd meal, then 2 hours after that is workout. Which OJ is about 15 minutes before workout.

 

[east of eden]

Hi 3j,
I'm newbie in this forum and would like to have some critique/input from your side to my diet plan.
My current goal is bulking in terms of gaining lean body mass (type- Figure competitor)
Here are my numbers:

Female, Age: 38
weight: 130
height: 5'6
bf: 17-18%
BMR: 1300 cal
TDEE- 2300 cal

Macros: Total cal: 3000; Carbs: 400 gr; Protein: 250 gr; Fat: 85 gr

Meal 1 cal/ pro/carb/fat
5 egg whites 85/ 18/03/0
1 whole egg 85/7.3/0.45/5.77
1 cup of oats 246/17.3/66/7.3



Meal 2 cal/ pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 3 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 4 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 5 (PWO) cal/pro/carb/fat
Protein Isolate 105/25/0/0
1 cup of oats 246/17.3/66/6
1/2 cup of dried raisins 299/3/79/0.3

Meal 6 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33

Meal 7 cal/pro/carb/fat
6oz tuna 604/ 40/0/26


Thanks a lot!!!

 

[east of eden]

Hi 3j,
I'm newbie in this forum and would like to have some critique/input from your side to my diet plan.
My current goal is bulking in terms of gaining lean body mass (type- Figure competitor)
Here are my numbers:

Female, Age: 38
weight: 130
height: 5'6
bf: 17-18%
BMR: 1300 cal
TDEE- 2300 cal

Macros: Total cal: 3000; Carbs: 400 gr; Protein: 250 gr; Fat: 85 gr

Meal 1 cal/ pro/carb/fat
5 egg whites 85/ 18/03/0
1 whole egg 85/7.3/0.45/5.77
1 cup of oats 246/17.3/66/7.3



Meal 2 cal/ pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 3 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 4 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 5 (PWO) cal/pro/carb/fat
Protein Isolate 105/25/0/0
1 cup of oats 246/17.3/66/6
1/2 cup of dried raisins 299/3/79/0.3

Meal 6 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33

Meal 7 cal/pro/carb/fat
6oz tuna 604/ 40/0/26


Thanks a lot!!!

 

[3J]

Hi 3j,
I'm newbie in this forum and would like to have some critique/input from your side to my diet plan.
My current goal is bulking in terms of gaining lean body mass (type- Figure competitor)
Here are my numbers:

Female, Age: 38
weight: 130
height: 5'6
bf: 17-18%
BMR: 1300 cal
TDEE- 2300 cal

Macros: Total cal: 3000; Carbs: 400 gr; Protein: 250 gr; Fat: 85 gr

Meal 1 cal/ pro/carb/fat
5 egg whites 85/ 18/03/0
1 whole egg 85/7.3/0.45/5.77
1 cup of oats 246/17.3/66/7.3



Meal 2 cal/ pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 3 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 4 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33
veggies

Meal 5 (PWO) cal/pro/carb/fat
Protein Isolate 105/25/0/0
1 cup of oats 246/17.3/66/6
1/2 cup of dried raisins 299/3/79/0.3

Meal 6 cal/pro/carb/fat
6oz of lean beef/ chicken breast 112/40/2/0
1/2 cup rice 182/3.65/39/0.33

Meal 7 cal/pro/carb/fat
6oz tuna 604/ 40/0/26


Thanks a lot!!!

make your last meal lean beef... move the tuna to another meal

there is a BIG difference in 6oz of lean beef and 6oz of chicken breast.. youre not counting your macros correctly