Free Diet Advice from 3J
- Thread starter 3J
- Start date
im at 12 percent bf right now just tryin to cut as much as I can in the next 3 weeks before i bulk again.
armenhamr
grasshoppa
a dash of mayo and thats it
armenhamr
grasshoppa
hey jamy,
what do you think of this menu for me for a cutting attempt:
meal 1:
1 cup of oats
1cup of skim milk
2 tea spoons of honey
1 scoop of gold whey protein
meal 2:
1/2 cup of egg white substitutes
1 slice of wheat bread
meal 3
pre work out)
8 oz chicken breat
8 oz sweet potatoes
workout (54g of whey protein)
meal 4:
8 oz chicken breast
1/2 cup red kidney beans
1 cup of string beans
meal 5:
8 oz london broiled
salad with evoo+vinegar
daily total: 2.688 cal / 80.9 fat / 230.9 carb / 256.7 prot +70 added by shakes
workout breaksdown like this:
mondays: shoulders/traps
tuesday:30 minutes cardio.(stepping it up every 2 weeks)/ abs all the way
wednesday:legs/30 minutes cardio
thursdayff
friday:chest/triceps
saturday:back/biceps/30 minutes cardio
sundayff
does this make any sense to you?
what do you think of this menu for me for a cutting attempt:
meal 1:
1 cup of oats
1cup of skim milk
2 tea spoons of honey
1 scoop of gold whey protein
meal 2:
1/2 cup of egg white substitutes
1 slice of wheat bread
meal 3
pre work out)8 oz chicken breat
8 oz sweet potatoes
workout (54g of whey protein)
meal 4:
8 oz chicken breast
1/2 cup red kidney beans
1 cup of string beans
meal 5:
8 oz london broiled
salad with evoo+vinegar
daily total: 2.688 cal / 80.9 fat / 230.9 carb / 256.7 prot +70 added by shakes
workout breaksdown like this:
mondays: shoulders/traps
tuesday:30 minutes cardio.(stepping it up every 2 weeks)/ abs all the way
wednesday:legs/30 minutes cardio
thursday
fffriday:chest/triceps
saturday:back/biceps/30 minutes cardio
sunday
ffdoes this make any sense to you?
Jamy,
any problem with eating 100% whole grain pasta in place of brown rice?
also swapping out oats in the morning for some of this whole grain "protein health" bread a few times a week? Calories in Oroweat Protein Health Bread - Calories and Nutrition Facts
any problem with eating 100% whole grain pasta in place of brown rice?
also swapping out oats in the morning for some of this whole grain "protein health" bread a few times a week? Calories in Oroweat Protein Health Bread - Calories and Nutrition Facts
3J
Super Moderator
thats a downgrade for sure buddy... look at other carb sources.. how about quiona??
it wont kill u... dont get me wrong..
well, remind me, are you bulking or cutting???
3J
Super Moderator
hey jamy,
what do you think of this menu for me for a cutting attempt:
meal 1:
1 cup of oats
1cup of skim milk
2 tea spoons of honey
1 scoop of gold whey protein
drop the honey.. no good on a cutter.. if your using the honey to flavor your oats, use a sugar free jam instead
meal 2:
1/2 cup of egg white substitutes
1 slice of wheat bread
poor carb choice
meal 3
8 oz chicken breat
8 oz sweet potatoes
very nice
workout (54g of whey protein)
meal 4:
8 oz chicken breast
1/2 cup red kidney beans
1 cup of string beans
very very nice
meal 5:
8 oz london broiled
salad with evoo+vinegar
great last meal..
daily total: 2.688 cal / 80.9 fat / 230.9 carb / 256.7 prot +70 added by shakes
workout breaksdown like this:
mondays: shoulders/traps
tuesday:30 minutes cardio.(stepping it up every 2 weeks)/ abs all the way
wednesday:legs/30 minutes cardio
thursday
friday:chest/triceps
saturday:back/biceps/30 minutes cardio
sunday
does this make any sense to you?
looks decent if you make the changes iv asked
3J
Super Moderator
yea your fitday calculations are gonna be wrong with that..
switch that to lite mayo.. your getting alotta carbs in with that sanwich... not the best ones eitherr...
So I wrote down today here is what it looked like
4 eggs
.5 cu oatmeal
1 banana
3tbsp PB
2 Casein Shakes
1 Whey Shake
1 Can of Tuna
8oz Chicken
.5 cup of tomato
1 cup brown rice
I got this as a macro
90/170/190
F C P
Calories
2200
I am 5 10 180lbs 12 percent bf
BMR: 1933
TDEE 3335
my goal is to cut fat over the next month before I hit my next bulk. Is my macro off
4 eggs
.5 cu oatmeal
1 banana
3tbsp PB
2 Casein Shakes
1 Whey Shake
1 Can of Tuna
8oz Chicken
.5 cup of tomato
1 cup brown rice
I got this as a macro
90/170/190
F C P
Calories
2200
I am 5 10 180lbs 12 percent bf
BMR: 1933
TDEE 3335
my goal is to cut fat over the next month before I hit my next bulk. Is my macro off
armenhamr
grasshoppa
thanks for your time jamy,
i will change the wheat bread slice for more sweet potato and drop the honey.
and maybe switch up the late london broiled from time to time for cottage cheese,cause im not too comfortable with all that red meat everyday
just googled quiona, didnt really know about it...i'll try some quiona foods and see if i like em...
oh and im cutting
3J
Super Moderator
as my boy T-MOS (rip) always said....
leave your taste buds at the door.. if this shit was easy everyone would be doing it..
those are poor carb choices for cutting...
if u must switch it up, maybe twice a week at the most..
3J
Super Moderator
yea u can switch that up... but that red meat is very very healthy... 2-3% fat.. barely any cholesterol, sodium.. etc..
good stuff
and your very welcome bud.. that's what im here for
biggest ragu
roid curious
Thanks a lot for the help. I switched my diet to your suggestions and we will see how it goes. Its a good thing I'm unemployed, cuz I feel like its so much food that eating has become my new job!
3J
Super Moderator
yea you'll get to the point where u wish food came in pill form.. lmfao.. at least i do..
its a whole lotta eating thats for sure
biggest ragu
roid curious
You friend was a smart guy, I have never eaten eggs in my life. I had to choke my egg whites down yesterday, it made me sick as hell. This morning it was a bit more maneagable
3J
Super Moderator
try adding salsa.. spices.. herbs.. what ever the hell u can think of that isn't bad for you and will make it easier to take those egg whites down
General Dorrell
New member
Hi there jamyjamjr =) need help bigtime. Right here are my stats:
age: 18
weight: 151lbs
height: 5"11
bodyfat: 15% (although been told now that the bodyfat reader I use is extremely inaccurate)
goals: 11lbs of lean defined muscle.
I am 18 been attending proper weightlifting since I was 15 however as gym allowed it with parental supervision. My workout regime is as follows:
Monday- back,bi's
Tuesday-day off
Wednesday- shoulders,legs
Thursday-chest,tri's
Friday,Saturday,Sunday- off
my dietry plan as it stands is embarrassing,
but here goes:
meal one:
porridge
pint milk
meal two:
lean bacon sandwhich
meal three:
lean bacon sandwhich
pint milk
meal four:
fastfood-
meal five:
whatever my gf cooks me. Usually at least 100-150g chicken breast
please help me as I have been told this will yeild me no results in attaining my goal =)
thanks in advance hope to hear back soon.
age: 18
weight: 151lbs
height: 5"11
bodyfat: 15% (although been told now that the bodyfat reader I use is extremely inaccurate)
goals: 11lbs of lean defined muscle.
I am 18 been attending proper weightlifting since I was 15 however as gym allowed it with parental supervision. My workout regime is as follows:
Monday- back,bi's
Tuesday-day off
Wednesday- shoulders,legs
Thursday-chest,tri's
Friday,Saturday,Sunday- off
my dietry plan as it stands is embarrassing,
but here goes:
meal one:
porridge
pint milk
meal two:
lean bacon sandwhich
meal three:
lean bacon sandwhich
pint milk
meal four:
fastfood-
meal five:
whatever my gf cooks me. Usually at least 100-150g chicken breast
please help me as I have been told this will yeild me no results in attaining my goal =)
thanks in advance hope to hear back soon.
3J
Super Moderator
bmr/tdee??? read through post one of this thread
biggest ragu
roid curious
It's mostly mental, although I can't stand the consistency. It'll take me all week to be able to eat them without gagging like a porn star, but by next week I should be fine.
Another quick question (you really should get paid for this shit): Does the cardio hurt any muscle gains? The reason I ask, is after I finish with the weights, obviously theres a pump, and I feel like I just lifted a bunch of heavy ass weights. I go over and do 45 mins of cardio, and my body feels like I haven't done any weights. In the past I've found that the days I lift and don't do cardio, I feel that pump for most of the day. It's really not that important right now if it does, because I really need to get my BF% down about 7%, so the cardio is very necessary, but I was just curious. I'd like to think that someday I'll be done cutting fat, and ready to concentrate on muscle gains.
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