Free Diet Advice from 3J

hi.. you need to post a detailed diet with macros my man... did you read post 1?
iamanewbie said:
Hello

Age : 31
Weight : 246lbs
Height : 5'9"
BF : 34% - its from fitbit electronic scale, i dont have enough posts to pm you, and not comfortable putting my pic. Not possible to do at gym either. would it be alright to email them ?

My current goal is to reach 185 or 15% BF , which ever happens faster.

BMR : 1945
TDEE : 3500 (on average) fit bit has me at average of about 4,500 so i assume my TDEE is approximately correct if not higher.

Lifestyle
I try to walk around 10-15k steps a day(including exercise), fit bit does the monitoring for me.

Sun-Tue-Thu (full body)
full body Stretching + short run (200m or so)
Weight lifting
Squats 4x10-15

Incline Press 3x10-12
Flyes(m/c) 2x10
bench Press 3x10-12

Pendlay Rows 3x10-12
Lat pulldown 3x12-15
Rows(m/c) 3x12-15
DB Rows 3x12-15

Shoulder Press 2x10-12

Dead Lift 3-4x6-8

Curls 2x12-15

Calf Raise 2x15

Cardio 10-30mins

Takes me anywhere between 2 -2.5hrs

Off days (Sat-Mon-Wed)

Stertching
Cardio Total distance logged is approximately 4.5km
My heart rate generally averages about 130 or so. I run and jog, intermittently.
This is generally about a hr or so.
On days that i am really not feeling it, i walk for about an hour.

Macros
Current Macros are
Protein 250
Carbs 250/150
Fats 80/120

I am able to to hit the macros about 85-95% not been able to get them in completely, never crossed anything except of proteins at times.

I eat more carbs on the days i do weight lifting.
On friday(my week off) i dont track much, but eat in moderation as much as possible. I generally dont cross 2.8k-3k cal by my estimations.


Breakfast is generally
milk and cornflakes
mid morning i have a sandwich with 2 eggs and 1-2 egg whites , some tomatoes, onions, cheese(on high fat days)
Lunch is generally wheat bread (home made) with either chicken or tuna sprouts and/or some cooked veggies
I have Shake (2scoops) before heading out for workouts (generally around 6:30-7pm) (with peanut butter on higher fat days)
i have another shake (2scoops) after workout.
Dinner is generally Grilled chicken/steak with salad.

Generally i don't have sugar, use stevia whenever possible.
By my estimates, i drink anywhere between 4-6 ltrs of water everyday.

Supplements
Protein Shake
Preworkout with caffeine (home made)
L-carnitine 1g 2-3 times a day
Multivitamin 2 tabs in the morning
Fish oil (800mg epa+dha) 2 softgels
Joint support glucosmine + msm 3 a day

Any advise you can give me, would be most welcomed.
Oh and i dont know if this relevant, but i just started on trt.
Click to expand...
 
I did post my macros,
Sorry about the wall of text, i guess it got hidden in there.

Current Macros are
High carb day ( Weight training days)

Protein 250
Carbs 250
Fats 80

High Fat day (Cardio Days)

Protein 250
Carbs 150
Fats 120

My food is generally not the same everyday. We try to adjust here and there as required.
Unfortunately, this is alot of food, and i am not able to ever hit the macros i set out to.
Below is are examples of what my meals would be like in (P/F/C)

Breakfast around 7:30 am
milk with cornflakes (9.3/6.3/46.5 )

Mid Morning - around 9:30-10 am
Bread,eggs with cheese (27/42.38/26 )

Lunch - around 1-1:30 pm
Tuna,Lentils,wheat chapati (45/26/52 )

Pre workout - around 6-7 pm
Protein Shake with peanut butter ( 55.6/18/13 )

Post workout Shake around 8-9:30 pm

Protein Shake (48/6/2)

Dinner around 10-10:30 pm
Grilled chicken and some tomatoes and lettuce (46/0/12 )


Overall Day - 232/144/100 - calories (approximately) - 2500



Breakfast around 7:30 am
Milk with cornflakes (11/7/59)

Mid Morning around 9:30-10 am
Eggs with cheese and bread (20/11.5/40)

Lunch around 1-1:30 pm
Prawn,lentil, wheat chappati and yogurt (48/18/43)

Snack - around 6 pm
Fried noodles (7/17/49)

Pre workout - around 6:30-7 pm
Protein Shake (48/2/6)
Pre workout drink (0/0/6)

Post workout around 9:30- 10 pm
Protein Shake (48/2/6)

Dinner around 10:15- 10:30 pm
Steak,Potato salad,juice (42/34/27)

Total for the day (224/91.5/225 ) - Calories (approximately 2600- 2800)
 
Last edited:
I’m 44, almost 45 and I would like to put on some more mass and would like
to become somewhat stronger.
My stat are squat 140kg/ 308 lbs calculated by reps and weight, my really 1rm was 137.5kg/ 303 lbs.
My bench is 98 kg/ 216 lbs also calculated by reps and weight, my last 1 rm was 93.5kg/ 206 lbs.
For deadlifts 204 kg/ 449 lbs, never did a 1 rm, the closest was 2x 172.5kg/ 380lbs.
I weigh 79kg/ 174 lbs and fat between 12 and 12,5%, measured with caliper at home, my length is
181cm/ 5.94 feet.
I would love to weigh about 85 to 90 kilo (187 to 198 lbs), with fat percentage around 10% that would
be great for me.
I trained the lost couple a mounts a upper body/ lower body and I’m going now for a 4day split, so
my training is for days a week.
Furthermore a do some sort of cardio, by cycling to my work 3 times a week.
Round 10km/h-16mph and total of 50 minutes.
My BMR sits at 1870kcal and I guess me TDEE at 2900kcal.

My breakfast
3m baked eggs
200cc of half full milk ( skimmed milk??)
3.17 oz oats
1 banana/normal (yellow)
817 kcal 10%P/18%C/39%F

Afternoon
2.46oz Brown bread (2 slice)
0.7 oz chocolate sprinkles( I no, but a I love chocolate haha)
3.5oz chicken filet ( or breast I don’t know how you call it)
428 kcal 34/41/25

Lunch
2.64 oz rice uncooked (basmati)
5.64 oz broccoli ( the frozen one)
7oz Chicken filet
2x omega 3 caps
504 kcal 39/51/10

After that
2.46oz Brown bread (2 slice)
2.29 oz Tuna in aqua
0.7oz Curry (Hela)
1 orange
292 kcal 30/62/8

Dinner
8.8oz potatoes uncooked
4.4 oz Pork meat
4.4 oz green beans
2 omega 3 caps
486 kcal 41/44/15

For bedtime
17.6 oz fat free quark
285 kcal 61/36/3

Its about 2800 kcal 35%P/45%C/21%F

Post workout I’ll have a whey shake of 30 gram/ 1 oz, with or water or the milk, depends on how
The day went, because dinner does vary sometimes, I eat whit the wife and daughter
If I left something out, please let me know.
 
I've gone to the first page of this thread and it looks like I'm just scratching the surface on diet and education.This is a great thread, thanks.
 
A quote taken from page 6

can u do empty stomach cardio? in the mornings?

20 min is not enough.. and 60 at once is too much...

if i were u i'd do it like this

45min low intensity empty stomach cardio..

30min medium intensity post workout..

and then just do the empty stomach cardio on your days off..

u cant lose the weight without puttting the work in..


I am just getting back into shape and the gym.I workout 3 time s a week and thought medium intensity the days I don't go for 45 min and lighter intensity the day I go to the gym?is it okay to run after I work out or better to keep it to the days I don't train?
 
Not onholiday . Just in competiton season with clients do I have been a bit busy. I'll answer this soon!
 
No Problem :yesway:, I think its great that at least some serious persons
helps people that are low on budget on there way.

I hope I can do that some day, for now its back to my books I'm in the chapter
on macro and micro-nutrients :D

O, and good luck with the competition :yesway:
 
I'm using my fitness pal app right now but don't really want to pay the xtra $10 a month to track my macro's. Is there a better app out there??
 
Heej 3J, i would like some tips,but I change somethings in my shedule.
So all my shedule are in dutch, so i have to translate something.

Iám 45 year , 5,9 tall (181cm) , weight is 80 kg/ 176LBS, measured by my self wth caliper 11% fat and my digitale scale says 13%.
My BMR sits around 1850kcal, me TDEE at some 3000kcal.
Iám eating around 3200/3300 kcal a day, split in around 40/45% carbs, 25/30% fat and 25/30% protein.
Saturated fat round 10/15%

My trainig is a 4day split, Monday Back/Bicep,tuesday Chest/Tricep, thursday Leg and friday schoulders/Abs.
The training consist of 7/8 excersis, 4 for the big movements with reps varias from 8 to 12 and the smaller groeps 2/3 excersis, also varias from 8 to 15 reps.
3 Days a week I'm cycling to work its about 50 min in total and 16 km/10 miles.

I have a seated job, so for the most times, I'll sit on my as haha .
That gives me wel the possebillty to eat when ist needed.

My carb food are wholewheat bread, aots, wholewheat pasta, basmati rice, patatoes, fruits and vegies, and nowadays cruesli in the morning.
Protein,eggs, milk, chick breast, lean ground beef, at dinner some sort of pork meat, caseine.
Fat source, eggs baked with mixed olive oil and water in a spray bottle, meat baked in little olive oil,Omega 3 caps, fat from milk, I use half full milk I'dont
no how you call it and for the rest fats that come from all the products I eat

After training I'll take a Whey shake and some raisins, if Iám training in the
morning a eat after 1,5/2 hours if Iám training in the evening I'll eat nothing and
take the caseine shake before I'll go to bed.

O and not to forget Iám on trt, I started at 250mg/1cc of Sustanone every three weeks, but now Iám using Ethanete 250mg/1cc I find it more stable.
And sinds a couple weeks Iám doing 0,5cc evey week it was 1cc every 2 weeks for while, I noticed the weight is more stable now, for acouple weeks now
Iám gaining 0,5kg/1LBS a week.

I'll translite my food shedule and ill post it , hope you can give me some pointers
haha.
Iám also verry busy with my course that is about food and sports so that also helpes me, but its always good to hear what and expert can say about it.

And for now thanks for taking the time to help people out, I now it takes varly a lott time to do this
 
Flinch said:
Heej 3J, i would like some tips,but I change somethings in my shedule.
So all my shedule are in dutch, so i have to translate something.

Iám 45 year , 5,9 tall (181cm) , weight is 80 kg/ 176LBS, measured by my self wth caliper 11% fat and my digitale scale says 13%.
My BMR sits around 1850kcal, me TDEE at some 3000kcal.
Iám eating around 3200/3300 kcal a day, split in around 40/45% carbs, 25/30% fat and 25/30% protein.
Saturated fat round 10/15%

My trainig is a 4day split, Monday Back/Bicep,tuesday Chest/Tricep, thursday Leg and friday schoulders/Abs.
The training consist of 7/8 excersis, 4 for the big movements with reps varias from 8 to 12 and the smaller groeps 2/3 excersis, also varias from 8 to 15 reps.
3 Days a week I'm cycling to work its about 50 min in total and 16 km/10 miles.

I have a seated job, so for the most times, I'll sit on my as haha .
That gives me wel the possebillty to eat when ist needed.

My carb food are wholewheat bread, aots, wholewheat pasta, basmati rice, patatoes, fruits and vegies, and nowadays cruesli in the morning.
Protein,eggs, milk, chick breast, lean ground beef, at dinner some sort of pork meat, caseine.
Fat source, eggs baked with mixed olive oil and water in a spray bottle, meat baked in little olive oil,Omega 3 caps, fat from milk, I use half full milk I'dont
no how you call it and for the rest fats that come from all the products I eat

After training I'll take a Whey shake and some raisins, if Iám training in the
morning a eat after 1,5/2 hours if Iám training in the evening I'll eat nothing and
take the caseine shake before I'll go to bed.

O and not to forget Iám on trt, I started at 250mg/1cc of Sustanone every three weeks, but now Iám using Ethanete 250mg/1cc I find it more stable.
And sinds a couple weeks Iám doing 0,5cc evey week it was 1cc every 2 weeks for while, I noticed the weight is more stable now, for acouple weeks now
Iám gaining 0,5kg/1LBS a week.

I'll translite my food shedule and ill post it , hope you can give me some pointers
haha.
Iám also verry busy with my course that is about food and sports so that also helpes me, but its always good to hear what and expert can say about it.

And for now thanks for taking the time to help people out, I now it takes varly a lott time to do this
Click to expand...

Im sure 3J will give you some good advice on this.
 
I have transleted my shedule, I hope it does make sence:tounge2:
somethings I wasn't sure about if I did it right haha
And I made in it Excel, but couldn't upload the file, then converted to pdf, same story.
So I hope it works now
 
Last edited by a moderator:
Flinch said:
I have transleted my shedule, I hope it does make sence:tounge2:
somethings I wasn't sure about if I did it right haha
And I made in it Excel, but couldn't upload the file, then converted to pdf, same story.
So I hope it works now
Click to expand...
just copy and paste.
 
whats up brother.. i need your diet in meal time format to give a critique
Flinch said:
Heej 3J, i would like some tips,but I change somethings in my shedule.
So all my shedule are in dutch, so i have to translate something.

Iám 45 year , 5,9 tall (181cm) , weight is 80 kg/ 176LBS, measured by my self wth caliper 11% fat and my digitale scale says 13%.
My BMR sits around 1850kcal, me TDEE at some 3000kcal.
Iám eating around 3200/3300 kcal a day, split in around 40/45% carbs, 25/30% fat and 25/30% protein.
Saturated fat round 10/15%

My trainig is a 4day split, Monday Back/Bicep,tuesday Chest/Tricep, thursday Leg and friday schoulders/Abs.
The training consist of 7/8 excersis, 4 for the big movements with reps varias from 8 to 12 and the smaller groeps 2/3 excersis, also varias from 8 to 15 reps.
3 Days a week I'm cycling to work its about 50 min in total and 16 km/10 miles.

I have a seated job, so for the most times, I'll sit on my as haha .
That gives me wel the possebillty to eat when ist needed.

My carb food are wholewheat bread, aots, wholewheat pasta, basmati rice, patatoes, fruits and vegies, and nowadays cruesli in the morning.
Protein,eggs, milk, chick breast, lean ground beef, at dinner some sort of pork meat, caseine.
Fat source, eggs baked with mixed olive oil and water in a spray bottle, meat baked in little olive oil,Omega 3 caps, fat from milk, I use half full milk I'dont
no how you call it and for the rest fats that come from all the products I eat

After training I'll take a Whey shake and some raisins, if Iám training in the
morning a eat after 1,5/2 hours if Iám training in the evening I'll eat nothing and
take the caseine shake before I'll go to bed.

O and not to forget Iám on trt, I started at 250mg/1cc of Sustanone every three weeks, but now Iám using Ethanete 250mg/1cc I find it more stable.
And sinds a couple weeks Iám doing 0,5cc evey week it was 1cc every 2 weeks for while, I noticed the weight is more stable now, for acouple weeks now
Iám gaining 0,5kg/1LBS a week.

I'll translite my food shedule and ill post it , hope you can give me some pointers
haha.
Iám also verry busy with my course that is about food and sports so that also helpes me, but its always good to hear what and expert can say about it.

And for now thanks for taking the time to help people out, I now it takes varly a lott time to do this
Click to expand...
 
He 3J, sorry for that, I thought I put a file with the last posting.
I hope it goes right dis time, tnx for your time

Time Food quantity unit Calories Carbs Protein Fats
7:30
Baked Eggs 3 piece 330 2 24 20
Milk Half full 200 cc 96 10 7 3
Quaker cruesli 3,5 oz. 473 60 7 21
Universal crea 1 scoop
Total amount 899 75 38 44
10:30
Whole wheat bread 2 slice 134 24 5 2
Boter 0,3 oz 35 0 0 4
Chocolade sprinkels 0,7 oz 88 14 1 3
Chicken breast, baked 2,6 oz. 118 0 23 3
Total 375 38 29 12
12:30
Rice Basmati 3,5 oz. 266 59 7 0
Broccoli 4,9 oz. 48 9 4 1
Chicken breast, baked 3,5 oz. 236 0 45 6
Omega 3 2 caps
Total 550 68 56 7
15:30
Whole wheat bread
Roasted 2 slice 136 25 5 2
Ground beef lean 4 oz. 213 0 23 14
Chees 20+ 0,7 oz. 52 0 7 3
Orange 1 66 14 2 0
Total 467 39 37 19
18:00
Potatoes, uncooked 8,8 oz. 223 48 5 0
Spinaze 4,4 oz. 51 1 4 1
Tartar 3,5 oz. 186 0 20 9
Total 46 49 29 10
22:00
Casein shake 2 scoop 186 4 40 1
Total day 293 270 229 93
After training
Whey shake 1 scoop 120 2 23 2
Raisin 1,4 oz 135 31 1 0
Or banana 1 124 30 1 0
That what approximately eat, dinner changes every day but I try to get around the same amount in every time
 
I was thinking of bulking, so getting stronger en bigger and when hitting nice numbers cutting
down.
I Would love to hit 90kg/198lbs with fat around 9 to 10%, thats a goal I would love to hit.
My strengt is now 8*82.5kg/181.5lbs for bench, 6*152.5kg/335.5lbs deadlift and for squat 8*115kg/253lbs.
I think Im not weak, buth love to be a little stronger

I also did think of doining a cycle of 2cc eth, every week, but for my feeling I'm getting stronger
and look better every week so a'm defentily not at my "natural"peak, as far as you can call it
natural at 0,5 cc trt every week now.
On the other hand, somtimes I think why wasting time, get on a cycle an then back on trt and
try to ceep the gains I won.
Iám not getting any younger now haha
What wouldt be you thougts on that?
 
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