Free Diet Advice from 3J

[Cam01]

age 25
weight 175lbs (wet)
height 5'10
bf Exactly, 15%
goals. to reach between 180-200lbs from 5-10% BF.


To make this super short. I'll skip a few words... My diet is pretty weird.

1) 10am 2 eggs, 1 can of tuna, 1 glass of milk, 8 ounces of oatmeal (stopped the oatmeal, was trying to lower my bf)

2) 6-8 ounces of chicken, 8 onces of mushrooms, a lot of water.

3) Meal replacement

4) Shake from work-out

5) Same as meal 2

Now, I consume more or less 1 gallon of water per day. And cheat every-so-often. I'm taking this week off do to my bf result! It was a slap to the face! I diet good, I work-out with a bodybuilder, and I take a shit load of supplements (no type of steroids, just creatine ethonol). Suggestions, plz.
Any critiques???

 

[3J]

age 25
weight 175lbs (wet)
height 5'10
bf Exactly, 15%
goals. to reach between 180-200lbs from 5-10% BF.


To make this super short. I'll skip a few words... My diet is pretty weird.

1) 10am 2 eggs, 1 can of tuna, 1 glass of milk, 8 ounces of oatmeal (stopped the oatmeal, was trying to lower my bf)

2) 6-8 ounces of chicken, 8 onces of mushrooms, a lot of water.

3) Meal replacement

4) Shake from work-out

5) Same as meal 2

Now, I consume more or less 1 gallon of water per day. And cheat every-so-often. I'm taking this week off do to my bf result! It was a slap to the face! I diet good, I work-out with a bodybuilder, and I take a shit load of supplements (no type of steroids, just creatine ethonol). Suggestions, plz.
Any critiques???

go back to post one.. figure out your bmr/tdee..

then go to fitday.com and enter in everything you've put here for me so i can get daily totals..

better yet, read everything in post one..

 

[JUICEBOXX]

Hey fellas,
Thanks to 3j's help I came up with this diet And i just wanna share with the rest of the board for further input. So please feel fre to critique and add suggestions.
Stats
bmr 1805.4
tdee 2798
26yo
5'9
170lbs
14%bf

cal/fat/carb/pro
6am meal 1
3 egg whites 90/0/3/18
6oz chicken breast 165/2.2/0/39
1/2 cup oatmeal 150/3/27/5

cal/fat/carb/pro
9am meal 2
6oz chicken breast 165/2.2/0/39
1 1/2 satueed baby spinach 40/0/10/2
1oz almonds 169/15/5.5/6.3

cal/fat/carb/pro
12pm meal 3(same as meal 2)
6oz chicken breast 165/2.2/0/39
1 1/2 satueed baby spinach 40/0/10/2
1oz almonds 169/15/5.5/6.3
1/2 avocado 138/12.7/7.4/1.7

pro/carb/fat/cal
3pm meal 4(same as meal 2)
6oz chicken breast 165/2.2/0/39
1 1/2 satueed baby spinach 40/0/10/2
1oz almonds 169/15/5.5/6.3
1/2 avocado 138/12.7/7.4/1.7

cal/fat/carb/pro
5pm meal 5(pre workout)
6oz chicken breast 165/2.2/0/39
6oz sweet potatoes 194/5.5/33.9/3.3

cal/fat/carb/pro
7PM pwo shake 250/2/20/38
1 white bagel 285/1.7/56.5/11

cal/fat/carb/pro
8pm 8oz ribeye 328/12/0/50
6oz sweet potatoes 194/5.5/33.9/3.3

DAILY TOTAL
cal/fat/carb/pro
3221/111.3/235.4/351.8

 

[3J]

u should talk to barnzy.... if theres another opinion here that isn't staff that i respect its his...

 

[Cam01]

Ok, I'm reading the info you put on pg1 and are still a bit confused as to what "BMR" is. I read this. but it seems to be writen in chinese.. :O In english, plz lol How do I figure out what my BMR is??

{ BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)}

 

[Welter]

Ok, I'm reading the info you put on pg1 and are still a bit confused as to what "BMR" is. I read this. but it seems to be writen in chinese.. :O In english, plz lol How do I figure out what my BMR is??

{ BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)}

The formula is in the first post just further down.

Basically you weigh 175 @ 15% BF so its

175 x .15=26.25

175-26.25=148.75 <--- Lean Body Mass

148.75 / 2.2= 67.16 <---LBM converted to kilos

21.6 x 67.16=1460+370=1830 <----BMR

now to figure your TDEE you multiply that number by

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

 

[3J]

The formula is in the first post just further down.

Basically you weigh 175 @ 15% BF so its

175 x .15=26.25

175-26.25=148.75 <--- Lean Body Mass

148.75 / 2.2= 67.16 <---LBM converted to kilos

21.6 x 67.16=1460+370=1830 <----BMR

now to figure your TDEE you multiply that number by

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

^^^^^ what he said

 

[Cam01]

The formula is in the first post just further down.

Basically you weigh 175 @ 15% BF so its

175 x .15=26.25

175-26.25=148.75 <--- Lean Body Mass

148.75 / 2.2= 67.16 <---LBM converted to kilos

21.6 x 67.16=1460+370=1830 <----BMR

now to figure your TDEE you multiply that number by

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So this is my BMR?? Do I put this on the site 3j recomended?? Then what?

 

[monster2]

Hi Friends

Hi 3J

Thanks for help so many guys here, Im new to this forum,

My BMR is 1887.47, and my bf% 16%, my weight is 179lbs, I'm 5.9. My age is 25 yrs

My work out schedule is
Monday Chest/triceps
Tuesday shoulder/biceps
Wed Lats/lowers
Thursday chest/triceps
Friday Shoulder/biceps
Sat and sun rest

I am not on any supplements, I'm ready to go through any diet to get ripped, please please help me out i have been working out since 7 years still i look not in right form.

My blood type is O+ve.

 

[Cam01]

Hi 3J

Thanks for help so many guys here, Im new to this forum,

My BMR is 1887.47, and my bf% 16%, my weight is 179lbs, I'm 5.9. My age is 25 yrs

My work out schedule is
Monday Chest/biceps + 30 min cardio
Tuesday shoulder/traps
Wed Lats/lowers/triceps + 30 min cardio
Thursday quads
Friday hamstrings/cavs + 30 min cardio
Sat and Sun rest

I am not on any supplements, I'm ready to go through any diet to get ripped, please please help me out i have been working out since 7 years still i look not in right form.

My blood type is O+ve.

Fixed! U NEED TO WORK-OUT LEGS! just my .2 cents

 

[3J]

So this is my BMR?? Do I put this on the site 3j recomended?? Then what?

no.. it helps me critique your diet... and give u correct macros.. read post one on this thread bud.. u need to

 

[3J]

Hi 3J

Thanks for help so many guys here, Im new to this forum,

My BMR is 1887.47, and my bf% 16%, my weight is 179lbs, I'm 5.9. My age is 25 yrs

My work out schedule is
Monday Chest/triceps
Tuesday shoulder/biceps
Wed Lats/lowers
Thursday chest/triceps
Friday Shoulder/biceps
Sat and sun rest

I am not on any supplements, I'm ready to go through any diet to get ripped, please please help me out i have been working out since 7 years still i look not in right form.

My blood type is O+ve.

what exactly is your goal??? wtf is o+ve?? are u an ecto? endo? meso?

 

[monster2]

Hi 3J

Thanks for the reply.

what exactly is your goal??? wtf is o+ve?? are u an ecto? endo? meso?

My goal is to get ripped , as no matter how hard i work out, I never see any definition on my muscles, no cuts, Im sorry 3J I not sure about my body type but yes what i know about body types I come in endomorph.

As I told u i m ready to go with any diet any work out, Please help.

Thanks

 

[dorimount]

Im new to this forum!
Could anybody re-formulate this example for a person who's workout is in the morning.

 

[3J]

Hi 3J

Thanks for the reply.

what exactly is your goal??? wtf is o+ve?? are u an ecto? endo? meso?

My goal is to get ripped , as no matter how hard i work out, I never see any definition on my muscles, no cuts, Im sorry 3J I not sure about my body type but yes what i know about body types I come in endomorph.

As I told u i m ready to go with any diet any work out, Please help.

Thanks

i bet your not eating enough.. its late and i need my sleep.. ill get to you in 24hrs buddy

 

[monster2]

Hi 3J . . .i guess ur right buddy. As ur the expert. . Just help me out would be great. .u have a great weekend gud night

 

[itrain]

Im 5'8 5'9 153-155 10% body fat I have been over 20% my entire life finally got down to 10% or under and I want to put on more muscle in my upper body but Imscared to jump back onthe fat boat. Do you have any suggestions. Also the TDEE and BMR does notwork for me I eat around 4000-4300 to maintain weight tried the calculatorfor 1 week lost 5 pounds. My diet is 50 35 15 around pro fat carbs my carbs are pre workout and post workout on training days and only breakfast on non training days my workout routine is as of now on a 5 week program I designed for my self giving me a goodrange of periodization... Day 1 shoulders/ triceps smyth press 2 WU sets 3 Work sets (12-15rp) underhand grip press 3-4 10-12 reps side laterals 3-4 sets 12, 8, 8 , 12 weighted dips.... Sample of my regiment I do 2 or3 exercises for majors and one for smaller once a week and the second training day i do only 2 exercises for majors and ill do 2 for smaller so if day 1 i do shoulders 3 tris 1 on day 5 ill do shoulders 2 tris 2. during the week I need to have 2 protein fat mixes as meals as my job wont allow me to eat between breaks. I eat alot of meals id say 5 meals first twomeals are 800- 700cals then it gets progressively lower after workout its 500 cals then the last 3 meals are 400-500 not including the 2 protein fat shakes I have as Meal replacements and the protein carb (dextrose mix) i have after w/o

My diet consists of these foods only I am very strict on my day and havent had a cheat day in over I cant even remember last time maybe last summer,,, Eye round steaks, egg whites, tuna , chicken breast, eggs, natural peanut butter, sweet potatoes, oatmeal, broccoli, gluten free bread( cut that out just recently), cashews, almonds, macadamia nuts, avacados, canned salmon, fresh salmon, cottage cheese, smoked herring canned, extra virgin olive oil, almond oil, flax oil, coconut oil, (if i need carbs or sugar because i eat so few carbs ill add blue berries or yogurt for a sugar carbup) I also do a few days 15 % carb , then ill do a high carb day maybe 25 % most , then ill do a depletion under 10 % carbs. so an average week would be 3 days 15% 1 day 25% 1 day under 10% ( only carbs coming from broccoli and dextrose post workout) not including trace amounts from peanut butter or avacados then 2 days 15% something like that never domore then 1 day under 10 percent.

On training days my pro/ fat /carb is around 500/160/ 110

Routine week one Day 1 SH/TR (tri 1 exercise)
Day 2 BA/BI ( bi 1 exercise)
Day 3 CH/TRap
DAY 4 OFF or just abs
DAy 5 BA/BI( bi 2 exercises)
Day 6 SH/TR( tri 2 exercises)
Day 7 Quads/Hams/ Calves/ Abs ( only one exercise for each leg muscle)

All workouts start with 10 minute cardio run Warm up Week one is in the form of DC training for chest, shoulder , back and Legs and for one day of my bis and tris workouts. Workouts are all under an hr to minimize muscle breakdown

 

[3J]

Im 5'8 5'9 153-155 10% body fat I have been over 20% my entire life finally got down to 10% or under and I want to put on more muscle in my upper body but Imscared to jump back onthe fat boat. Do you have any suggestions. Also the TDEE and BMR does notwork for me I eat around 4000-4300 to maintain weight tried the calculatorfor 1 week lost 5 pounds. My diet is 50 35 15 around pro fat carbs my carbs are pre workout and post workout on training days and only breakfast on non training days my workout routine is as of now on a 5 week program I designed for my self giving me a goodrange of periodization... Day 1 shoulders/ triceps smyth press 2 WU sets 3 Work sets (12-15rp) underhand grip press 3-4 10-12 reps side laterals 3-4 sets 12, 8, 8 , 12 weighted dips.... Sample of my regiment I do 2 or3 exercises for majors and one for smaller once a week and the second training day i do only 2 exercises for majors and ill do 2 for smaller so if day 1 i do shoulders 3 tris 1 on day 5 ill do shoulders 2 tris 2. during the week I need to have 2 protein fat mixes as meals as my job wont allow me to eat between breaks. I eat alot of meals id say 5 meals first twomeals are 800- 700cals then it gets progressively lower after workout its 500 cals then the last 3 meals are 400-500 not including the 2 protein fat shakes I have as Meal replacements and the protein carb (dextrose mix) i have after w/o

My diet consists of these foods only I am very strict on my day and havent had a cheat day in over I cant even remember last time maybe last summer,,, Eye round steaks, egg whites, tuna , chicken breast, eggs, natural peanut butter, sweet potatoes, oatmeal, broccoli, gluten free bread( cut that out just recently), cashews, almonds, macadamia nuts, avacados, canned salmon, fresh salmon, cottage cheese, smoked herring canned, extra virgin olive oil, almond oil, flax oil, coconut oil, (if i need carbs or sugar because i eat so few carbs ill add blue berries or yogurt for a sugar carbup) I also do a few days 15 % carb , then ill do a high carb day maybe 25 % most , then ill do a depletion under 10 % carbs. so an average week would be 3 days 15% 1 day 25% 1 day under 10% ( only carbs coming from broccoli and dextrose post workout) not including trace amounts from peanut butter or avacados then 2 days 15% something like that never domore then 1 day under 10 percent.

On training days my pro/ fat /carb is around 500/160/ 110

Routine week one Day 1 SH/TR (tri 1 exercise)
Day 2 BA/BI ( bi 1 exercise)
Day 3 CH/TRap
DAY 4 OFF or just abs
DAy 5 BA/BI( bi 2 exercises)
Day 6 SH/TR( tri 2 exercises)
Day 7 Quads/Hams/ Calves/ Abs ( only one exercise for each leg muscle)

All workouts start with 10 minute cardio run Warm up Week one is in the form of DC training for chest, shoulder , back and Legs and for one day of my bis and tris workouts. Workouts are all under an hr to minimize muscle breakdown

alotta info there.. but no diet..

i need you to spelll out your diet for me.. in the format that everyone else does with times and macros

 

[3J]

Hi 3J

Thanks for help so many guys here, Im new to this forum,

My BMR is 1887.47, and my bf% 16%, my weight is 179lbs, I'm 5.9. My age is 25 yrs

My work out schedule is
Monday Chest/triceps
Tuesday shoulder/biceps
Wed Lats/lowers
Thursday chest/triceps
Friday Shoulder/biceps
Sat and sun rest

I am not on any supplements, I'm ready to go through any diet to get ripped, please please help me out i have been working out since 7 years still i look not in right form.

My blood type is O+ve.

so your looking to cut

2500 calories
250g protien
150g carbs
100g fats..

but this is all speculation.. because i dont know what you've been recently eating.. post up your typical day

 

[3J]

if iv missed anyone please let me know guys...