Free Diet Advice from 3J

So much great info...

Hey guys, I'm new to the forum and have been taking in a lot of great information and advice!
I was 22 and 160 lbs when I started lifting. I have cycled a total of three times at the age of 25, 26 with test.e and deca...which bumped me up to 193lbs.
I am now 36yrs. old and learning more about food than i ever wanted to know!
183lbs.
5'11"
13% bf
I've been following a high protein, low fat diet.
Meal1- 6:00am .5cup of oatmeal,1/4cup raisins,one banana,bagel w/pb.
Meal2-9:00am 6oz.yoplait yogurt,1cup cottage cheese,4 egg whites.
Meal3-12:00pm 8oz.steak or chicken,1.5cup veggies, apple or orange.
Meal3-2:00pm protein bar or pb crackers.
Meal4-4:00pm juice and Halodrol mt
5:00pm lift
Meal 5-6:30sh Protein shake (pro complex)or(nitro core) .5cup oatmeal.
Meal 6-7:30 8oz.steak or chicken 1cup veggies.
Snacks include cashews or high protein bars.
I want to cycle in a month with test.e and deca. followed with Nolvadex and Halodrol .
My last cycle was 10yrs.ago with no knowledge of anti-e's or what to eat.
My goal is to be a lean 195lbs. and I know there is a lot more I need to learn , especially about food !So i will end this by saying thanks to all for the great info.
 
Last edited:
Hey 3J question for you, since it nots good to eat ur fats with ur carb meal when will be the best time to take fish oil pills and flax seed pills?
 
JUICEBOXX said:
In the evening usually at 6pm
Click to expand...

spread it out.. do a little bit bfast.. a little bit lunch.. and a modest amount before and after your workout...

dont eat alotta fat and alotta carbs in the same meal.. thats what you wanna shy away from
 
need diet advice from 3J!

Hey 3J..

I need your help I have gathered all the info you ask for I hope. here goes.

Male.
38
321 lbs
6' 1/2"
BF 25% ( calculated from website so its probably more like 30%).
goal Is to get down to 250 and solid
BMR best geuss 2834
tdee 4818

I've been working out on and off since i was 13.. probably more off than on..hah.. but I have done gear probably about 10 times over the years, I am currently in 2nd week of TNT. I work out 5 or 6 days a week. the usual schedule. I think I train pretty hard when I do.

chest tris
back bis
shoulders forearms
legs abs.. sometimes abs thrown in on other days.
then start over after a day off
I have not been doing much cardio as I was way to heavy.. I have started to pwo cardio lately though and will do it more often and longer as i work my way back to shape

I have been on the ideal protein diet for 6 weeks prior to the last 2 weeks. I lost 35 pounds on that diet but I had to stop cause it wont work when your trying to build muscle.. so I want to keep losing as much weight as possible but not lose any possible gains from the gear as well.

I have no idea if im endomorph or mesomorph or what ever else there is.. probably endomorph as I battle my weight for ever, which is why i have worked out and done gear for so long.. but anyway. here goes with what ive been eating.. since i stopped the diet I have just been eating alot of chicken breast and steak and salad etc.. but the past 2months are as follows.

morning 8-9:30 am
Ideal protien shake 20/3/.7/100

lunch 12-2pm
Ideal protien shake 20/3/.7/100
2 cups vegetables(broccoli/green peppers/sprouts) 2.5/5.8/.33/29.9
lunch totals 22.5/8.8/.41/129.9

work out anywhere from 5-7pm for 1 hour

dinner right after work out
chicken breast or steak 5 oz. 8.6/0/.99/45.8
2 cups same vegies 2.5/5.8/.33/29.9
salad with no carb/fat/sugar dressing
dinner totals 11.1/5.8/1.32/75.7

snack 9-10pm
Ideal protein shake


I ate this everyday just changing up the chicken for steak or maybe some scalops.

let me know if this is enough info and thanks in advance!
 
Last edited:
U
biglykarny said:
Hey 3J..

I need your help I have gathered all the info you ask for I hope. here goes.

Male.
38
321 lbs
6' 1/2"
BF 25% ( calculated from website so its probably more like 30%).
goal Is to get down to 250 and solid
BMR best geuss 2834
tdee 4818

I've been working out on and off since i was 13.. probably more off than on..hah.. but I have done gear probably about 10 times over the years, I am currently in 2nd week of TNT. I work out 5 or 6 days a week. the usual schedule. I think I train pretty hard when I do.

chest tris
back bis
shoulders forearms
legs abs.. sometimes abs thrown in on other days.
then start over after a day off
I have not been doing much cardio as I was way to heavy.. I have started to pwo cardio lately though and will do it more often and longer as i work my way back to shape

I have been on the ideal protein diet for 6 weeks prior to the last 2 weeks. I lost 35 pounds on that diet but I had to stop cause it wont work when your trying to build muscle.. so I want to keep losing as much weight as possible but not lose any possible gains from the gear as well.

I have no idea if im endomorph or mesomorph or what ever else there is.. probably endomorph as I battle my weight for ever, which is why i have worked out and done gear for so long.. but anyway. here goes with what ive been eating.. since i stopped the diet I have just been eating alot of chicken breast and steak and salad etc.. but the past 2months are as follows.

morning 8-9:30 am
Ideal protien shake 20/3/.7/100

lunch 12-2pm
Ideal protien shake 20/3/.7/100
2 cups vegetables(broccoli/green peppers/sprouts) 2.5/5.8/.33/29.9
lunch totals 22.5/8.8/.41/129.9

work out anywhere from 5-7pm for 1 hour

dinner right after work out
chicken breast or steak 5 oz. 8.6/0/.99/45.8
2 cups same vegies 2.5/5.8/.33/29.9
salad with no carb/fat/sugar dressing
dinner totals 11.1/5.8/1.32/75.7

snack 9-10pm
Ideal protein shake


I ate this everyday just changing up the chicken for steak or maybe some scalops.

let me know if this is enough info and thanks in advance!
Click to expand...

I mean no offense but I'm skeptical about ur bodyfat can u pm mme a pic?
 
dedication77 said:
21
180
5'10"
15%
lose fat gain lean muscle mass


no current diet

mon-chest
tues-legs
thurs-back
fri-shoulders


BMR=1882

TDEE=2258

been workin out 4 years on and off, never had a strict diet, just ate whatever, probably why i saw gains at first and now dont see gains at all. lookin for a strict diet to follow to gain lean muscle. any help would be appreciated
Click to expand...

3000 calorie diet.. your activity multiplying factor is too low. u used maybe 1.2??? u should use 1.55

either way.. u need a 3000 calorie diet to grow..

300g protein
300g carbs
66g fats..

use fitday.com to come up with a diet.. use my sample diets as refernce.. come back to me
 
hey guys... Im on vacation for the next coupla days.. Ill be back in on tues.. Sorry for the wait, but i have no internet connection and this damn android phone sucks... Ill make sure to get to everyone when i get back
 
Hello,

I m desesperate about my diet, can t find the correct method.
Don t know how to get my badfat measured accurately.

Age: 27
weight: ~203
height:5’8”
bf: maybe 7%
goals.. BF= 4% & 3%
BMR: lightly active 2220 moderately active 2560 very active 2903
TDEE: ? because i am not sure how active i am.

Workout Schedule:
Day 1: Legs
Day 2: Chest
Day 3: Back (lats)
Day 4: Biceps/triceps
Day 5: Traps/ shoulders
day 6: Calves
Repeat
I do 30 to 60 minutes of cardio at least 3 times per week on treadmill/stepper/bike...
I like to split my cardio workout 8hours before bodybuilding (weightlifting)


my typical diet at the moment look like this:

P/C/F
~245/330/50grams

245X4=980cals Protein 40grms meal
330X4=1360cals Carbs 55grms meal
50X9=495cals Fats 8grs meal
approx 2835cals

34% P
47% C
17% f

Good amount of carbs for energy, protein high and fat low to moderate.
I expect strenght, recovery, moderate cardio, lean growth.
Trying to cut the bad fat, summer time.



MEAL PLAN

Breakfast

*4 slices of whole grain toast with 4 egg whites, 1 whole + whey iso low carbs
*1 cup Oats/ skim milk or water/ 1 scoop whey/ tbsp peanut butter

Lunch

*Grilled chicken breast, turkey steak, lean beef or fish, whole grain pasta or 1-2 Sweet potato/ cup brocoli, low fat yogurt

Mid-afternoon snack / Pre workout

*2 scoop Protein powder (45g), 2 toast whole grain bread (30g) or ~40grams oats mixed in protein shake (tbsp peanut butter)

Post workout

*Lean gainer (P 50% C 50%) + banana
*Protein low carbs, 4 Whole grain bread/ honey or banana

Evening meal

*Grilled Lean beef, turkey mince, chicken breast or fish, 1 cup brocoli/ 1 sweet potato or salad with tsp olive oil, vinegar

Evening snack

*1cup 0% fat yogurt or Casein shake & 1 portion vegies, tbsp pb


THX for helping me out!!!!! i need to learn dieting to reach my peak performance.




Here you can see short vids of me:
http://www.youtube.com/watch?v=tZWeUzqKA6Y


Last summer i was like this:
http://www.youtube.com/watch?v=KXdECJ4K4H8

I wish to look like last summer but lot more cut on the abs. Last summer i had not diet just tough training.
Regards,
Zozom.
 
Last edited:
I'm ashamed to post this info, but I need help because i let outside influences in life destroy what i had worked hard for
Age: 31
weight: 300
height:5’9”
bf: 25%
goals.. BF=15%
BMR: 2579
TDEE: 3997.5
Workout Schedule: Typically workout on this schedule:
Day 1: Legs
Day 2:Chest
Day 3: Biceps/Triceps
Day 4: Back, Shoulders
Day 5-6: Rest
Repeat
I use to do 20 minutes of cardio 3 times per week on treadmill at a 11 incline with 3.5speed before i tore my meniscus.However now im lucky to get 3 sessions at 10 minutes

Meals: For the past six months, my diet has been terrible.I never eat at the same time,i snack on foods well past 8pm,ive started to lie to myself that soda is ok if its diet...im a total mess,and having problems with my diabetes coming back after i had worked so hard to get to a non-diabetic level
 
you back yet 3J??? im wingin it here..lol.. getting some good gains and looking better every day.. I ate a steak at 9 oclock last night even..tryin to kind of follow your cutting diet.. but Ive gained 10 pounds in the last 2 weeks since i quit my protein diet and started the gear..a couple of cheat meals in that 2 week period but mostly tryin to eat good..but I dont know if im gaining because im eating too much or what..
 
Last edited:
biglykarny said:
you back yet 3J??? im wingin it here..lol.. getting some good gains and looking better every day.. I ate a steak at 9 oclock last night even..tryin to kind of follow your cutting diet.. but Ive gained 10 pounds in the last 2 weeks since i quit my protein diet and started the gear..a couple of cheat meals in that 2 week period but mostly tryin to eat good..but I dont know if im gaining because im eating too much or what..
Click to expand...

whats your diet looking like bud?? spell it out for me in detail.. ill help u out
 
pawnfather said:
I'm ashamed to post this info, but I need help because i let outside influences in life destroy what i had worked hard for
Age: 31
weight: 300
height:5’9”
bf: 25%
dont mean to sound like an ass, but im almost 100% sure your bf% is incorrect.. but you'd have to pm me a pic or get it tested
goals.. BF=15%
BMR: 2579
TDEE: 3997.5
these are more then likely wrong
Workout Schedule: Typically workout on this schedule:
Day 1: Legs
Day 2:Chest
Day 3: Biceps/Triceps
Day 4: Back, Shoulders
Day 5-6: Rest
Repeat
I use to do 20 minutes of cardio 3 times per week on treadmill at a 11 incline with 3.5speed before i tore my meniscus.However now im lucky to get 3 sessions at 10 minutes

Meals: For the past six months, my diet has been terrible.I never eat at the same time,i snack on foods well past 8pm,ive started to lie to myself that soda is ok if its diet...im a total mess,and having problems with my diabetes coming back after i had worked so hard to get to a non-diabetic level
Click to expand...
get that bf checked correctly.. pm me a pic.. or get tested at a gym.. no electronic testers ok?
 
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