Free Diet Advice from 3J

[FatInAsia]

i need you to clearly set up your diet in meal time format with weight, food, and macros please

Here's a picture of my food log for today. It varies from day to day, but I never get less than 1800 calories and never exceed 2100 calories. My macros are met every day.

I eat breakfast around 6:30am and I'm in the gym about 8:30am. During the day I have 2 shakes at different times (when I get hungry) and dinner is usually around 7pm. Snacks are after dinner while watching TV.

I'm considering changing my routine. Shake in morning, cardio at 7am, breakfast after. Weights in afternoon with shake after. I think arranged like that might aid in more fat loss, although 3 people have commented I look slimmer and more defined already (only 1kg lost). I could do a little extra cardio that way which could be HDL beneficial.

I'm open to any suggestions though, as I'd like to get down to 185 as soon as possible.
View attachment 564424

 

[3J]

Here's a picture of my food log for today. It varies from day to day, but I never get less than 1800 calories and never exceed 2100 calories. My macros are met every day.

I eat breakfast around 6:30am and I'm in the gym about 8:30am. During the day I have 2 shakes at different times (when I get hungry) and dinner is usually around 7pm. Snacks are after dinner while watching TV.

I'm considering changing my routine. Shake in morning, cardio at 7am, breakfast after. Weights in afternoon with shake after. I think arranged like that might aid in more fat loss, although 3 people have commented I look slimmer and more defined already (only 1kg lost). I could do a little extra cardio that way which could be HDL beneficial.

I'm open to any suggestions though, as I'd like to get down to 185 as soon as possible.
View attachment 564424

im sorry brother.. youre not reading everything in post 1..

i need this typed out.. its very difficult to critique a diet when its an attachment

 

[ELicit23]

Guys, save up those few extra dollars you would spend on supplements and invest in 3j to get even more guidance other than this thread!! Those few bucks in pre workouts, carb powders and fat burners will be much better invested in 3J!

 

[AverageChef]

Hi, Ive been lurking around reading the wealth of information on the site and said what the hell why not join. Heres my cutting diet right now.

Age: 26

weight: 213.2 (current)

height:5' 11"

bf: 18.60 (calipers) I would argue I am 19%

goals: 12% bodyfat to prepare for my spartan races this year. Got my trifecta last year but at 230 pounds and approx. 23%-24% bodyfat it was hell. I was previously (by account of a hydrostatic body fat test) weighing in at 217.4 and had a body fat of 22.8% so over a 47 day period I have lost 4 pounds and 3% body fat.

BMR: 2073.8944
TDEE: 3214.53632 (x1.55)

Workout Schedule: Stronglifts 5x5. Usually done in the mornings with at least an apple and/or banana in my stomach.

Workout A

Squat
Bench Press
Pendlay Row

Workout B

Squat
Standing Overhead Press
Deadlift

Accessory

Pull-ups
Dips
Stiff-leg Deadlifts
Bicep curls

Cardio

Done two times a week on off days. I will either run on the treadmill or go trail running.

Meals

Meal 1

Pork Loin 5oz
Vegetable medley 5oz
Basmati Rice 4oz

Meal 2
Chicken 10oz
Basmati Rice 4oz

Meal 3
Tuna 3oz
Mayo 1 tsp
mustard 1 tsp
relish 1tsp
Nature's own wheat bread bread 2 slices
Quaker Popped rice snacks 18 mini cakes

Snacks
Wheytech protein shake 2 scoops (PWO)
Powdered Peanut butter 2 tablespoons (PWO)
Pursuit Rx Pre-Workout
Nuts n More Almond Butter 2 tablespoons
Vitamin D-3
Vitamin B Complex
Joint
Flax Seed oil
Banana(s)
Apple(s)

Total:

Calories: 2179
Protein: 176
Carbs: 204
Fat: 62

I want to start switching up my meals every two weeks and try to keep around the same macros. I am also thinking about going more vegetarian not for animal rights but I felt better energy wise when I replaced most of my animal protein sources with vegetable sources. Lots of chickpeas, fava, pinto, black and other beans were consumed. I stopped because I could not cook like I wanted to when I was holding two jobs (transitioning out of one and into another). I know I should eat 2464 calories but I start to feel bloated and lethargic when I eat that much food; I was thinking of eating more fruit and a flax/chia bar to bump me up to the 2400 cal mark.

 

[Ajinkya]

26
75 kg
179cms

Gain muscle and size
Your BMR is 1744
Your TDEE is 2391

Breakfast (pre workout)
Whey 1 rounded scoop
Quaker - Oats , 40 gms
Peanut Butter, 33 gram
Banana - 80 gms
Nestle (India) - Slim Milk , 80 ml

Post workout
Glucon D - 50 g
Whey 1 rounded scoop

Lunch
Basmati Rice, Brown - 80 grams (uncooked)
5 whole eggs
8 egg whites
Figaro - Olive Oil 1 Tablespoon (15 ml)

Evening
American Garden - Apple Cider Vinegar, 2 tbsp (15g)
B-activ Probiotic curd - 200 g
Banana - 150 gms
Whey 1 rounded scoop
Nestle (India) - Slim Milk , 170 ml
Toned Milk, 190 ml

Dinner
Chicken Cubes - 260.0 gms
6 egg whites

Currently on test e cycle

 

[bgill]

Hello, long time reader first time poster. Been on and off this site for years taking in the knowledge and finally thought its time to register and post. Would love if you could critique my diet 3J. Im looking forward to joining your network as a client in the future aswell, money is just abit tight right now.

Vitals:
Male
26
164lbs
6 feet
Approx 15-20% bf
Looking to lean up and lose body fat for now.

Using online macro calculators I figure my TDEE to be 2246.

My daily diet is as follows and I usually have the same thing every day (not tired of it yet)

(carb/protein/fat/calories)

9am:
Milk to go sport – 22/26/1/200

12pm:
1 Cup cooked rice – 45/4/0/205
Chicken breast – 0/26/1.5/120

4pm:
2 pieces of white bread – 31/6/1.5/150
chicken breast – 0/30/1/140
miracle whip – 9/0/6/90

630pm:
2% milk – 12/9/5/130
protein – 5/25/2/140

845pm:
2% milk – 12/9/5/130
Kashi Honey crunch cereal – 39/10/6/230

Daily totals:
Carbs: 175g
Protein: 145g
Fat: 29g
Calories: 1535

That is my usual diet for workout and rest days. I usually end up working out atleast 5 days a week minimum. I also play soccer and basketball some days and I try to up the carbs to make up for the calories burnt.

I originally started at approx 185lbs and have dropped to about 162-164 since mid February. I don’t have a goal weight in mind I really just want to get rid of my love handles which just don’t seem to want to leave. I have not really adjusted the diet since, but I still seem to be losing weight on the scale. Anything you see wrong? I have thought about upping the fat but I feel like I easily put on weight and am scared to even try it.

 

[SebOz79]

Hi 3J,

GaijinJapan recommended I put my diet on here for you to analyse so here goes!

Vitals:
Male
35
96kgs/210lbs
187cm (6'1 or 6'2)
Approx 11% bodyfat

Been on a questionable cycle-cruise-cycle-cruise-cycle for 10 months and have gone from 92kgs/14%bf to 96kgs/12%bf in that time which is not really what I hoped for after 10 months of busting my guts.

For most of the 12 months I've been on roughly 2300 cals (250 protein, 100 carbs, 100 fats).

Last month or so I've cut down trying to lean up for a contest and am on the following:

On Waking Juice of 1/2 lemon
50mls hot water


MEAL ONE 1 whole egg and 1/2 cup egg whites
½ Avocado
1 cup mushies
1 Whole Tomato
4 Fish Oil Tablets

Macros - 367 Cals (24 Protein, 14 Carbs, 21 Fat)

MEAL TWO 100 gm Lean Beef Mince (raw weight)
100 gm Rice (Cooked weight)
3 Teaspoons Coconut oil
Pre-Jym (Pre-Workout)

Macros - 402 Cals (25g Protein, 37g Carbs, 21g Fat)

POST WORKOUT Post Jym (Post Workout)
1 Scoop Dymatize
50 grams Berries
2 teaspoons Coconut Oil

Macros - 227 Cals (26g Protein, 8g Carbs, 9g Fat)

MEAL FOUR 120 gm Chicken Breast/Turkey Breast (Raw Weight)
100 gm Sweet Potato (Cooked Weight)
30 gm Almond paste

Macros - 455 Cals (40g Protein, 23g Carbs, 22g Fat)


MEAL FIVE 100g Turkey Mince
Breadcrumbs & Onions (For Patties)

Macros - 296 Cals (22g Protein, 20g Carbs, 14g Fat)

MEAL SIX 200 gm Lean beef
150 gm Sweet Potato
3 tspn Coconut oil

Macros - 508 Cals (49g Protein, 31g Carbs, 20g Fat)


Total - 2,245 Cals (190 Protein, 130 Carbs, 110 Fat)

I workout 5 days a week for an hour minimum, plus 3~4 x 30mins of HIIT and 1~2 hours of social indoor soccer (competitive but not crazy).

Be appreciative of any feedback you can offer!

 

[HiLifee]

Any help welcomed!

Aloha 3J! Looking to get some diet advice from you! First off I am not blasting right now, on TRT 150/week of Test C. I JUST STARTED, so body is already adjusting.

Age: 23
Weight: 220
Height: 6'2(74 Inches)
BF: ~18%
Goals: Cut down to ~8%. Want to get there by December-ish. Maintain strength on lifts

BMR: ~2100
TDEE: ~2980(Including job/workout calories BUT NOT Cardio!)

Current calories are 300P 230C and 70F

I am very plain and boring and I eat the same thing everyday. I like consistency. Training/Cardio 430am and I train and do cardio fasted.
Training Protocol: Push -> Pull -> Legs -> Push -> Pull -> Arms -> Off

Meal 1(post Wo):

2 scoop Whey 240Cals 50P 6C 2F

Meal 2-4:585 Cal 53P 48C 17.5F
8 oz 93 Beef: 340 Cals 48P 0C 16F
2 cupBroccoli:50 Cals 4P 8C 0F
150g cooked JAsmine Rice195 Cals 3P 40C 1.5F)

Meal 5: 610 Cal 79P, 53C 9F
12 Oz Chicken Breast: 390 Cal 78P 0C 9F
Okinawan Potato: 220Cal, 1P, 53C, 0F

Pre-Bed: 1/2 of Premier PRotein Bar: 150Cal 15P 12C 5F)
Gets rid of my sweet tooth.

Total macros come out to about 300P 230C 70F. I think that I am carb sensitive so i think maybe lowering carbs will help but not to sure.

One thing to add is i do 30min of stairmaster 6 days per week for 30 minutes. Why? I actually enjoy doing cardio. I watch netflix and it lets me relax and keep my heart healthy. I did not include that in my TDEE. I go on level 9 so when typing in my weight it shows i burn about 450 cals.

Any help is appreciated, i think i covered all te requirements!

 

[3J]

Aloha 3J! Looking to get some diet advice from you! First off I am not blasting right now, on TRT 150/week of Test C. I JUST STARTED, so body is already adjusting.

Age: 23
Weight: 220
Height: 6'2(74 Inches)
BF: ~18%
Goals: Cut down to ~8%. Want to get there by December-ish. Maintain strength on lifts

BMR: ~2100
TDEE: ~2980(Including job/workout calories BUT NOT Cardio!)

Current calories are 300P 230C and 70F

I am very plain and boring and I eat the same thing everyday. I like consistency. Training/Cardio 430am and I train and do cardio fasted.
Training Protocol: Push -> Pull -> Legs -> Push -> Pull -> Arms -> Off

Meal 1(post Wo):

2 scoop Whey 240Cals 50P 6C 2F

Meal 2-4:585 Cal 53P 48C 17.5F
8 oz 93 Beef: 340 Cals 48P 0C 16F
2 cupBroccoli:50 Cals 4P 8C 0F
150g cooked JAsmine Rice195 Cals 3P 40C 1.5F)

Meal 5: 610 Cal 79P, 53C 9F
12 Oz Chicken Breast: 390 Cal 78P 0C 9F
Okinawan Potato: 220Cal, 1P, 53C, 0F

Pre-Bed: 1/2 of Premier PRotein Bar: 150Cal 15P 12C 5F)
Gets rid of my sweet tooth.

Total macros come out to about 300P 230C 70F. I think that I am carb sensitive so i think maybe lowering carbs will help but not to sure.

One thing to add is i do 30min of stairmaster 6 days per week for 30 minutes. Why? I actually enjoy doing cardio. I watch netflix and it lets me relax and keep my heart healthy. I did not include that in my TDEE. I go on level 9 so when typing in my weight it shows i burn about 450 cals.

Any help is appreciated, i think i covered all te requirements!

ok, why are we so dependent on beef in the day?

 

[3J]

i apologize for not responding to some of you...

something went wrong with my emails and my notifications for this thread had been going to my spam folder..

i will be answering this thread about twice a week.. so please feel free to keep them coming

 

[HiLifee]

ok, why are we so dependent on beef in the day?

We arent, i just like the taste and its easy to prep all of the same meals in a row. The meat is interchangeable, thats just what I do now.

 

[yeapyeap]

Age: 26 Male
Weight: 183 pounds (83kg)
Height: 5'09" (179cm)
Bodyfat: 12%
BMR 1948
TDEE 3019
Goal: Lean bulk, adding muscle with as little fat as possible.

My workouts are Push/Pull/Legs/Off.

Diet plan

6 meals cal/fat/carb/pro

06:30 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
100 grams spinach 28/1/1/2

09:30 meal2 cal/fat/carb/pro
40 grams chicken breast 43/1/0/10
8 rice cakes 216/2/44/4
40 grams peanut butter 246/20/6/10

12:30 meal3 cal/fat/carb/pro
125 grams chicken breast 139/4/0/26
40 grams brown rice 148/1/31/4
Vegetable mix 135/0/2/6

15:30 meal4 cal/fat/carb/pro
2 Tortilla wraps 410/10/67/12
80 grams chicken breast 86/2/0/20
1 Tomato 6/1/0/0

Pre-workout
1 apple 112/0/14/1
5 Dates 140/0/31/2

17:00-18:00 WORKOUT

Post-workout
30 grams whey protein 116/0/0/28
1 banana 124/0/30/1

19:00 meal5 cal/fat/carb/pro
125 grams tuna (or chicken) 150/5/0/26
80 grams brown rice 295/2/62/7

21:00 meal 6 cal/fat/carb/pro
200 grams ground beef 394/26/0/40


Daily totals 3444/85/372/255

What do you think? Any advice is welcome

 

[3J]

We arent, i just like the taste and its easy to prep all of the same meals in a row. The meat is interchangeable, thats just what I do now.

alright.. i can see one easy adjustment you can make to make this diet better...

first, are you working out on an empty stomach???? if so immediately stop that practice, its horrible for you to lift while deprived of amino acids and starved after a fast like that..

take your carb intake down to 150g (not including fiber filled veggies).. divide your carb intake so that you have it evenly between your breakfast, post workout, and meal 3... devoid carbs for the rest of the day..

that drop in calories and change in macro timing should optimize the diet well

 

[3J]

in bold

Age: 26 Male
Weight: 183 pounds (83kg)
Height: 5'09" (179cm)
Bodyfat: 12%
BMR 1948
TDEE 3019
Goal: Lean bulk, adding muscle with as little fat as possible.

My workouts are Push/Pull/Legs/Off.

Diet plan

6 meals cal/fat/carb/pro

06:30 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
100 grams spinach 28/1/1/eptable

now im more of a fan of eggs here, but whey is accpe
09:30 meal2 cal/fat/carb/pro
40 grams chicken breast 43/1/0/10
8 rice cakes 216/2/44/4
40 grams peanut butter 246/20/6/
rice cakes while bulking is interesting! but it does work!

12:30 meal3 cal/fat/carb/pro
125 grams chicken breast 139/4/0/26
40 grams brown rice 148/1/31/4
Vegetable mix 135/0/2/6

im guessing the brown rice is weighed dry
15:30 meal4 cal/fat/carb/pro
2 Tortilla wraps 410/10/67/12
80 grams chicken breast 86/2/0/20
1 Tomato 6/1/0/0
ok
Pre-workout
1 apple 112/0/14/1
5 Dates 140/0/31/2
ok
17:00-18:00 WORKOUT

Post-workout
30 grams whey protein 116/0/0/28
1 banana 124/0/30/1
increase post workout protein to 50g, replace banana with 1 white bagel consisting of 50-60g carbs

19:00 meal5 cal/fat/carb/pro
125 grams tuna (or chicken) 150/5/0/26
80 grams brown rice 295/2/62/7
ok
21:00 meal 6 cal/fat/carb/pro
200 grams ground beef 394/26/0/
good

Daily totals 3444/85/372/255

What do you think? Any advice is welcome

the diet looks solid... i would like to see some more fiber filled veggies in here.. think green leafy veggies...

the caloric intake looks good as well.. you should be aiming for about 1-2lbs weight gain a week.. as you stall, add about 200 calories a day strictly from carbs till you max out at 500g, then start adding fats.. 

 

[Milton]

in bold

the diet looks solid... i would like to see some more fiber filled veggies in here.. think green leafy veggies...

the caloric intake looks good as well.. you should be aiming for about 1-2lbs weight gain a week.. as you stall, add about 200 calories a day strictly from carbs till you max out at 500g, then start adding fats.. 

Breaded okra paddies where the bomb back in the days

 

[HiLifee]

alright.. i can see one easy adjustment you can make to make this diet better...

first, are you working out on an empty stomach???? if so immediately stop that practice, its horrible for you to lift while deprived of amino acids and starved after a fast like that..

take your carb intake down to 150g (not including fiber filled veggies).. divide your carb intake so that you have it evenly between your breakfast, post workout, and meal 3... devoid carbs for the rest of the day..

that drop in calories and change in macro timing should optimize the diet well

Appreciate the input and the help my brotha. I will be putting this into action ASAP! I gotta start the empty stomach workouts, i gym at 430 so hard to put food down but thats no excuse.

Much Mahalos 3J!

 

[yeapyeap]

in bold

the diet looks solid... i would like to see some more fiber filled veggies in here.. think green leafy veggies...

the caloric intake looks good as well.. you should be aiming for about 1-2lbs weight gain a week.. as you stall, add about 200 calories a day strictly from carbs till you max out at 500g, then start adding fats.. 

Thanks a lot for your reply! I would really appreciate it if you could also answer a few short questions:

1. Any specific reason why you're a fan of eggs in the morning? Just because whey shouldnt be a "meal" but supplement?

2. We don't really have white bagels where I'm from, but do have other "white bread kind of foods". So pretty much high carb/sugar and low fat? Is High glycemic food better here so it is faster absorbed?

3. I know you don't like carbs before bed, but what is the reason? Is it that the carbs aren't used while youre asleep and you might add unnessecary fat? Isn't it kcal in vs out anyways so it doesn't matter or..?

 

[cybrsage]

I like rice cakes, but they are getting harder and harder to find!

 

[3J]

Thanks a lot for your reply! I would really appreciate it if you could also answer a few short questions:

1. Any specific reason why you're a fan of eggs in the morning? Just because whey shouldnt be a "meal" but supplement?
whole foods over supplements anytime .. technically whey gets the job done though

2. We don't really have white bagels where I'm from, but do have other "white bread kind of foods". So pretty much high carb/sugar and low fat? Is High glycemic food better here so it is faster absorbe absolutely... so white bread works as well...

3. I know you don't like carbs before bed, but what is the reason? Is it that the carbs aren't used while youre asleep and you might add unnessecary fat? Isn't it kcal in vs out anyways so it doesn't matter technically it doesn't.. it does have an effect on gh production overnight... so why not just avoid it? even if it isn't significant

bold

 

[JimiThing]

3j I know there is much debate re does it just come down to cals in vs cals expended etc...
I have to say based on my own personal experience that nothing cuts bf for me more than a keto diet. My body just does not seem to respond well to carbs.
What are your thoughts on this generally speaking. Are there certain people of body types that just dont respond well to carbs that will do better on a keto or carb cycle type diet or what? As I said for me, personally, I know I even feel better when I limit my carbs and even if I just eliminate processed type carbs from my diet. I really want an educated, experienced opinion on this. Thanks man!