Free Diet Advice from 3J
- Thread starter 3J
- Start date
Originally Posted by court0762
Hello, sorry about that I just copy and pasted out of fitday.com but I am hoping you can me you. I went to the fitday.com and entered in the foods I have been eating for the past 4weeks. I have also started a cycle is Anavar (var) 5 a day, 10days in.
I work out 4-5 a week doing 15-20mins plus abs daily and intense weight training. My body fat percetage is 24.2 and my BMI is 23.6, my goals are to lose 10pds and reduce my body fat percentage and lean muscle mass. Am I going about this correctly and can you give me any assistance in reaching my goals...Thank you
Also I left off my age hight and weight
Female
30yrs
5'5
135pds
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,902 102.0 26.3 212.9
9AM
Breakfast
2Egg whites, 1 whole, cooked, oz 270 21.1 1.2 18.8
1 slice Cheese (all natural white cheese)
oz 84 6.5 1.1 5.3
12PM
Lunch
Chicken, breast cup, cooked, oz, boneless, (yield after cooking)medium slice
383 15.1 0.0 57.9
Beans, string, green, canned, low sodium
1 cup oz 60 3.8 6.2 1.6
5PM
Dinner
1 1/4 pd Hamburger patty Sirloin Beef, ground, 90% lean meat
691 35.9 0.0 86.0
1 slice (all natual white cheese) Cheese
oz 84 6.5 1.1 5.3
Broccoli, cooked, from fresh
oz 55 2.7 7.1 2.3
8:30-9PM
Protien Shake (after workout)
40 grams protien (Lowcarb)
1 large Egg, white only, raw
oz17 0.1 0.2 3.6
1TB Peanut butter
oz 94 8.1 3.1 4.0
1/4 Cheese, cottage, lowfat (1-2% fat)
163 2.3 6.1 28.0
Total 1,902 102.0 26.3 212.9
I work long hours at work so I am unable to work out early morning but I train about 7pm 3 days out of the week, the 3 days I go around 2PM
I carry most of my weight in my ABs.
Hello, sorry about that I just copy and pasted out of fitday.com but I am hoping you can me you. I went to the fitday.com and entered in the foods I have been eating for the past 4weeks. I have also started a cycle is Anavar (var) 5 a day, 10days in.
I work out 4-5 a week doing 15-20mins plus abs daily and intense weight training. My body fat percetage is 24.2 and my BMI is 23.6, my goals are to lose 10pds and reduce my body fat percentage and lean muscle mass. Am I going about this correctly and can you give me any assistance in reaching my goals...Thank you
Also I left off my age hight and weight
Female
30yrs
5'5
135pds
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,902 102.0 26.3 212.9
9AM
Breakfast
2Egg whites, 1 whole, cooked, oz 270 21.1 1.2 18.8
1 slice Cheese (all natural white cheese)
oz 84 6.5 1.1 5.3
12PM
Lunch
Chicken, breast cup, cooked, oz, boneless, (yield after cooking)medium slice
383 15.1 0.0 57.9
Beans, string, green, canned, low sodium
1 cup oz 60 3.8 6.2 1.6
5PM
Dinner
1 1/4 pd Hamburger patty Sirloin Beef, ground, 90% lean meat
691 35.9 0.0 86.0
1 slice (all natual white cheese) Cheese
oz 84 6.5 1.1 5.3
Broccoli, cooked, from fresh
oz 55 2.7 7.1 2.3
8:30-9PM
Protien Shake (after workout)
40 grams protien (Lowcarb)
1 large Egg, white only, raw
oz17 0.1 0.2 3.6
1TB Peanut butter
oz 94 8.1 3.1 4.0
1/4 Cheese, cottage, lowfat (1-2% fat)
163 2.3 6.1 28.0
Total 1,902 102.0 26.3 212.9
I work long hours at work so I am unable to work out early morning but I train about 7pm 3 days out of the week, the 3 days I go around 2PM
I carry most of my weight in my ABs.
Last edited:
hard2gain
New member
Please help!!
Let me start by saying I'm a very hard gainer. I'm sure it has to do with my diet which fluctuates a lot. I work overnights from 10-7 and this messes with my eating schedule quite a bit.
stats.
age-22
height- 6ft
weight 180 (was up to 195 but dropped to 170 when i switched to overnights)
bf is about 12%
I lift 4-5 times a week and sleep right at about 8 hours a day. The times I lift vary on whether or not I have enough energy after work so either 8 am or 5-7 pm.
I also have a very sensitive stomach. If i eat to close to the gym i get sick. I can't really eat a whole lot per meal. And a lot of things give me the shits lol.
Like I said my eating fluctuates so much that I don't really have a set meal plan but I'm open for any suggestions. This was yesterdays diet.
9 pm 25g protein shake
11 pm 2 servings of fettucini alfredo
2 am can of tuna with added mayo put in 2 hot dog buns (used what i had lol)
9 am 2 eggs bacon 2 biscuits and gravy
I also had about 5 cups of milk throughout the day.
Let me start by saying I'm a very hard gainer. I'm sure it has to do with my diet which fluctuates a lot. I work overnights from 10-7 and this messes with my eating schedule quite a bit.
stats.
age-22
height- 6ft
weight 180 (was up to 195 but dropped to 170 when i switched to overnights)
bf is about 12%
I lift 4-5 times a week and sleep right at about 8 hours a day. The times I lift vary on whether or not I have enough energy after work so either 8 am or 5-7 pm.
I also have a very sensitive stomach. If i eat to close to the gym i get sick. I can't really eat a whole lot per meal. And a lot of things give me the shits lol.
Like I said my eating fluctuates so much that I don't really have a set meal plan but I'm open for any suggestions. This was yesterdays diet.
9 pm 25g protein shake
11 pm 2 servings of fettucini alfredo
2 am can of tuna with added mayo put in 2 hot dog buns (used what i had lol)
9 am 2 eggs bacon 2 biscuits and gravy
I also had about 5 cups of milk throughout the day.
mjarthur003
New member
Retry
Jamyjamjr def appreciate your time and effort helping everyone... I need some help myself...
Hopefully this time I have everything in here you need...
Here are my stats:
age: 27
weight: 175
height: 5"9
bodyfat: 18%
goals: Bulk to 200 first, cut to 185 and maintain.
BMR: 1,778
TDEE: 2,756
I am 27 and have trained with numerous bodybuilders before, so my workout is in check. I have a great cut diet, but have never been given a bulk diet. My workout regime is as follows:
Monday- Legs
Tuesday-Chest/Tris
Wednesday- Back/Bis
Thursday-Shoulder/Abs
Friday- Legs
My diet as of now:
Macros Pro/Carb/Fat/Cal
meal one:
1 cup dry oats 12g/51g/5g/291
Protein Shake 48g/6g/3g/240
Banana 1g/27g/0g/105
1 cup whole milk 7.8g/11g/8g/146
1 tsp Fish oil 0g/0g/4g/40
meal two:
8 oz chicken breast 35g/3g/3g/281
Med. Sweet Potato 2g/24g/0g/103
1 cup broccoli 3g/6g/0g/31
1/4th cup almonds 7g/6g/15g/190
1 cup whole milk 7.8g/11g/8g/146
meal three: (Pre Workout)
8 oz chicken breast 35g/3g/3g/281
2 cups spring mix salad 2g/3g/0g/20
Med. Sweet Potato 2g/24g/0g/103
1 cup whole milk 7.8g/11g/8g/146
taken 45 mins after meal three
1 scoop superpump 250 0g/8g/0g/32
5 g's creatine
beta alanaine
meal four: (Post Workout)
1 scoop gatorade powder (or straight dextrose) 0g/13g/0g/50
5 g's creatine
beta alanine
2 scoops optimum nutrition whey 48g/6g/3g/240
4 pieces whole wheat bread 8g/56g/2g/280
smart balance peanut butter 8g/6g/16g/210
meal five:
8 oz lean meat 35g/3g/3g/381
sweet potato 2g/24g/0g/103
1 cup of veggies 3g/6g/0g/31
1 cup whole milk 7.8g/11g/8g/146
meal six: before bed
1 cup cottage cheese 24g/10g/4g/180
def appreciate any feed back you'd be willing to give... thanks!
Jamyjamjr def appreciate your time and effort helping everyone... I need some help myself...
Hopefully this time I have everything in here you need...
Here are my stats:
age: 27
weight: 175
height: 5"9
bodyfat: 18%
goals: Bulk to 200 first, cut to 185 and maintain.
BMR: 1,778
TDEE: 2,756
I am 27 and have trained with numerous bodybuilders before, so my workout is in check. I have a great cut diet, but have never been given a bulk diet. My workout regime is as follows:
Monday- Legs
Tuesday-Chest/Tris
Wednesday- Back/Bis
Thursday-Shoulder/Abs
Friday- Legs
My diet as of now:
Macros Pro/Carb/Fat/Cal
meal one:
1 cup dry oats 12g/51g/5g/291
Protein Shake 48g/6g/3g/240
Banana 1g/27g/0g/105
1 cup whole milk 7.8g/11g/8g/146
1 tsp Fish oil 0g/0g/4g/40
meal two:
8 oz chicken breast 35g/3g/3g/281
Med. Sweet Potato 2g/24g/0g/103
1 cup broccoli 3g/6g/0g/31
1/4th cup almonds 7g/6g/15g/190
1 cup whole milk 7.8g/11g/8g/146
meal three: (Pre Workout)
8 oz chicken breast 35g/3g/3g/281
2 cups spring mix salad 2g/3g/0g/20
Med. Sweet Potato 2g/24g/0g/103
1 cup whole milk 7.8g/11g/8g/146
taken 45 mins after meal three
1 scoop superpump 250 0g/8g/0g/32
5 g's creatine
beta alanaine
meal four: (Post Workout)
1 scoop gatorade powder (or straight dextrose) 0g/13g/0g/50
5 g's creatine
beta alanine
2 scoops optimum nutrition whey 48g/6g/3g/240
4 pieces whole wheat bread 8g/56g/2g/280
smart balance peanut butter 8g/6g/16g/210
meal five:
8 oz lean meat 35g/3g/3g/381
sweet potato 2g/24g/0g/103
1 cup of veggies 3g/6g/0g/31
1 cup whole milk 7.8g/11g/8g/146
meal six: before bed
1 cup cottage cheese 24g/10g/4g/180
def appreciate any feed back you'd be willing to give... thanks!
Good Luck with your exams!
scotimusprime
Setting NEWB Gun to KILL
ya bro good luck with your exams but a smart ass mofo like you prolly dont need the luck.
let us know when you got more time, i got a few ?'s for ya and maybe we can set up a diet for me....
let us know when you got more time, i got a few ?'s for ya and maybe we can set up a diet for me....
Hi 3J,
Think you can help me out with my meal plan??
Heres my stats:
Sex: Male
Age: 28
Weight: 167 lbs
Height: 5' 5"
BF - Unknown (Gym where I live dont do BF testing) I'll take a pic and send it to you so you can have a better idea.
Goals - I just want to put on some lean muscle.
Training Reg. - I train 5 days a week.
Chest
Back
Shoulder
Legs
Arms
* I dont do any cardio at the moment *
Here is my current Diet: After reading your post I feel I have to many shakes as well. But here it is.
Meal 1 (Cal/Fat/Carbs/Prot)
8 Egg Whites (137/0.4/1.9/28.8)
2 oz of Special K (215/0.9/20.3/12.8)
1/2 of skim milk (42/0.1/6.1/4.1)
394/1.4/28.3/45.7
Meal 2
2 Scoops of Whey Protein (306/30/16/260)
260/30/16/42
Meal 3
8 oz of Chicken Breast (443/17.5/0/67)
8 oz of Carrots (93/0.5/2137/2.1)
1/2 of cooked rice (106/0.8/21.8/2.1)
642/18.9/43.6/71.2
Meal 4
2 Scoops of Whey Protein (306/30/16/260)
260/30/16/42
Meal 5
8 oz of Chicken Breast (443/17.5/0/67)
8 oz of Carrots (93/0.5/2137/2.1)
1/2 of cooked rice (106/0.8/21.8/2.1)
642/18.9/43.6/71.2
Meal 6
1 oz of Special K (107/0.4/20.1/6.4)
1/2 of Skim Milk (42/0.1/6.1/4.1)
149/0.5/26.2/10.5
Calories: Total - 2348 Carbs - 678.4 Protein - 1130.4
Any Advise would be great!! THANKS!!!
Think you can help me out with my meal plan??
Heres my stats:
Sex: Male
Age: 28
Weight: 167 lbs
Height: 5' 5"
BF - Unknown (Gym where I live dont do BF testing) I'll take a pic and send it to you so you can have a better idea.
Goals - I just want to put on some lean muscle.
Training Reg. - I train 5 days a week.
Chest
Back
Shoulder
Legs
Arms
* I dont do any cardio at the moment *
Here is my current Diet: After reading your post I feel I have to many shakes as well. But here it is.
Meal 1 (Cal/Fat/Carbs/Prot)
8 Egg Whites (137/0.4/1.9/28.8)
2 oz of Special K (215/0.9/20.3/12.8)
1/2 of skim milk (42/0.1/6.1/4.1)
394/1.4/28.3/45.7
Meal 2
2 Scoops of Whey Protein (306/30/16/260)
260/30/16/42
Meal 3
8 oz of Chicken Breast (443/17.5/0/67)
8 oz of Carrots (93/0.5/2137/2.1)
1/2 of cooked rice (106/0.8/21.8/2.1)
642/18.9/43.6/71.2
Meal 4
2 Scoops of Whey Protein (306/30/16/260)
260/30/16/42
Meal 5
8 oz of Chicken Breast (443/17.5/0/67)
8 oz of Carrots (93/0.5/2137/2.1)
1/2 of cooked rice (106/0.8/21.8/2.1)
642/18.9/43.6/71.2
Meal 6
1 oz of Special K (107/0.4/20.1/6.4)
1/2 of Skim Milk (42/0.1/6.1/4.1)
149/0.5/26.2/10.5
Calories: Total - 2348 Carbs - 678.4 Protein - 1130.4
Any Advise would be great!! THANKS!!!
Might want to check your math, looks like a typo or adding mistake somewhere
Hey Welter,
No my math is correct its just I did not include the calories from Fat and because its calculated it might be out 100 or so calories. But here is the break down again.
Calories: Total - 2348 Carbs - 678.4 Protein - 1130.4 Fat - 429.3
But thanks for looking it over
No my math is correct its just I did not include the calories from Fat and because its calculated it might be out 100 or so calories. But here is the break down again.
Calories: Total - 2348 Carbs - 678.4 Protein - 1130.4 Fat - 429.3
But thanks for looking it over
scotimusprime
Setting NEWB Gun to KILL
looks like hes got "calories from" instead of "grams of" right jaznchan?
3J
Super Moderator
pro/carbs/fats buddy...
3J
Super Moderator
i need a bmr/tdee and daily totals to start.. i can tell u we have some overhauling to do
3J
Super Moderator
the food choices look good, but i need a bmr/tdee.. the formula is in the first post....
3J
Super Moderator
your diet is crap... have you read through post one of this thread?? if not read through it, get your bmr/tdee and come back to me.. dont just get your bmr/tdee READ THE WHOLE THING!!!!
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