3J
Super Moderator
i looked at your video.. nice work.. you look good..
i gotta ask, why the fuck u wanna go down to 4%??? are u gonna compete?? cuz thats the ONLY reason i believe anyone should go down to such a unhealthy bf percentage
Free Diet Advice from 3J
- Thread starter 3J
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i looked at your video.. nice work.. you look good..
i gotta ask, why the fuck u wanna go down to 4%??? are u gonna compete?? cuz thats the ONLY reason i believe anyone should go down to such a unhealthy bf percentage
3J
Super Moderator
lol.. im no inspiration bud.. iv only put two pics up on the internet in my life.. one where i was 275lbs and about 13%, the other is the one ur looking at right now.. this is all a matter of privacy.. i have a sensitive future coming up.. wouldn't want anything to show on background checks..
u wanna get motivated? post a pic of arnold in your room at his prime.. now thats some fucking motivation!!
pawnfather
New member
biglykarny
New member
ok well.. basically the last 2 days I have eaten the same thing..
breakfast 7 am.. 2 eggs scrambled in not stick pan on a piece of whole wheat bread.
with an opti men multi. liter water.
9 am meal.. sandwich with 70 grams of oven roasted turkey breast on 2 piece of whole wheat bread with sliced pickles..
11:30 am meal... exact same thing again..
2pm 22 almonds.. sliced pineapple ( probably shouldnt eat that but).
4pm train then pwo shake 2 scoop of whey with water.. mini white bagel and can of smoked oysters.
6:30 meal 6 oz of skinless chicken breast cooked with tbsp evoo and 2 cups broccoli
9:30 pm 6 oz lean top sirloin steak broiled or bbqd..
and lots of water through out the day.
thats it.. like i said im kinda doing what your cutting diet said sorta..
what you think..
oh and about the motivation yes..ARNY..hah as you can tell by my name he has been my idol since i was 13.. the reason i got my first set of concrete weights and wieder bench..hah
breakfast 7 am.. 2 eggs scrambled in not stick pan on a piece of whole wheat bread.
with an opti men multi. liter water.
9 am meal.. sandwich with 70 grams of oven roasted turkey breast on 2 piece of whole wheat bread with sliced pickles..
11:30 am meal... exact same thing again..
2pm 22 almonds.. sliced pineapple ( probably shouldnt eat that but).
4pm train then pwo shake 2 scoop of whey with water.. mini white bagel and can of smoked oysters.
6:30 meal 6 oz of skinless chicken breast cooked with tbsp evoo and 2 cups broccoli
9:30 pm 6 oz lean top sirloin steak broiled or bbqd..
and lots of water through out the day.
thats it.. like i said im kinda doing what your cutting diet said sorta..
what you think..
oh and about the motivation yes..ARNY..hah as you can tell by my name he has been my idol since i was 13.. the reason i got my first set of concrete weights and wieder bench..hah
3J
Super Moderator
any macros??
biglykarny
New member
ok awesome... so is there something else i can make a sandwich with like a wrap?.(for at work).. or should i just cook some chicken breast and bring them and eat them up on the roof?...and should i move the snack to 9am and have a meal at 11:30 and 2pm.? I will work on the macros tomorrow..
zozom
New member
I said 4% but i don't really know what it looks like?
Low body fat to get ripped and veins in lower abs.
Can you help me to reach a low bf%?
It's for photo shoots, i do not intend to compet at the moment but i need to show around that i m serious in my discipline.
Also i m really ashamed without rock solid abs.
Plz, would you estimate how much bf% i was last summer? and now?
Not sure if my diet is correct too..
for bmr i used this link
Calories Per Day Calculator - Basal Metabolic Rate
regards,
Zozom.
Hey bud. Ive been on a mission lately to better my body.. lost 25 lbs using a couple diff. dieting methods. Now im looking to gain size and lose my stubborn mid section fat n reveal some abs hah. Im using 500ml cyp/week and eatting about 2000 clean cals now. Id appreciate if you gave me a little help and guidance. Ive dropped 25 lbs. and have started this new diet here and have been stuck at about 181 for a week or two.. I flucuate a few lbs every couple days.. I just want to know how much i need to eat exactly.. im trying to get as big as possible but wanna drop bf% at the same time.
Male.
21
181 lbs
5' 10"
BF 19.8% ( calculated from website).
goal Is to lose last bit of belly fat and gain solid size
BMR (used internet) 2238
tdee 3469
I neglected my body throughout highschool n enjoyed partying more than taking care of myself.. trying to reverse this now. Ive been working out 5-6 days a week with cardio for at least 30 min at 130bpm 6-7 days a week.
chest tris
back bis
shoulders forearms
legs abs, then start over after a day off.
Like my father, biglykarny, i used the Ideal Protein diet to shred some pounds but only used it for 2 weeks to drop 12 lbs. Immediately after we started our gear and a more relevant diet for gaining and growing.
Heres my typical day
Cal/Fat/Carb/Pro
Breakfast
2 whole eggs 2 egg whites (181/10/1.3/20)
1/2 cup oats (150/2.5/27/5) OR
1 cup of Jordans whole grain Muesli with 125 ml skim milk (210cal/5gfat/34carb/8gpro)
with a scoop of Vege green phytonutrient.
Meal 2
4 oz chicken breast (120/1/0/20)
22 almonds (172/15/5/6)
2 turkey peperoni (100/4/2/14)
Meal 3
4 oz chicken breast (120/1/0/20)
2 cups cucumber in vinegar (40/0/20/12)
2 turkey peperoni (100/4/2/14)
Meal 4
4 oz chicken breast (120/1/0/20)
2 cups veges
Meal 5 (Pre workout)
4-6 oz chicken breast (120-140/1-1.5/0/20-30)
1/2 cup oats (150/2.5/27/5)
PWO
2 scoops of Isoflex protein for shake with water with half scoop in the pre oats(277/0.2/1.2/67.5)
1 white mini bagel (100/0.5/21/4)
Snack
6 oz lean beef (158/5.3/0/26)and at least a gallon of water throughout the day
Total
1938/48/106/253.5
I seem to do better with a strict diet that i have to follow and i have good willpower to follow through.. any help would be appreciated bro. Thanks
Ceevs
Male.
21
181 lbs
5' 10"
BF 19.8% ( calculated from website).
goal Is to lose last bit of belly fat and gain solid size
BMR (used internet) 2238
tdee 3469
I neglected my body throughout highschool n enjoyed partying more than taking care of myself.. trying to reverse this now. Ive been working out 5-6 days a week with cardio for at least 30 min at 130bpm 6-7 days a week.
chest tris
back bis
shoulders forearms
legs abs, then start over after a day off.
Like my father, biglykarny, i used the Ideal Protein diet to shred some pounds but only used it for 2 weeks to drop 12 lbs. Immediately after we started our gear and a more relevant diet for gaining and growing.
Heres my typical day
Cal/Fat/Carb/Pro
Breakfast
2 whole eggs 2 egg whites (181/10/1.3/20)
1/2 cup oats (150/2.5/27/5) OR
1 cup of Jordans whole grain Muesli with 125 ml skim milk (210cal/5gfat/34carb/8gpro)
with a scoop of Vege green phytonutrient.
Meal 2
4 oz chicken breast (120/1/0/20)
22 almonds (172/15/5/6)
2 turkey peperoni (100/4/2/14)
Meal 3
4 oz chicken breast (120/1/0/20)
2 cups cucumber in vinegar (40/0/20/12)
2 turkey peperoni (100/4/2/14)
Meal 4
4 oz chicken breast (120/1/0/20)
2 cups veges
Meal 5 (Pre workout)
4-6 oz chicken breast (120-140/1-1.5/0/20-30)
1/2 cup oats (150/2.5/27/5)
PWO
2 scoops of Isoflex protein for shake with water with half scoop in the pre oats(277/0.2/1.2/67.5)
1 white mini bagel (100/0.5/21/4)
Snack
6 oz lean beef (158/5.3/0/26)and at least a gallon of water throughout the day
Total
1938/48/106/253.5
I seem to do better with a strict diet that i have to follow and i have good willpower to follow through.. any help would be appreciated bro. Thanks
Ceevs
Last edited:
biglykarny
New member
ok i have some macros here.. i changed it up a bit and took out the wheat bread.
basically as follows.
2 whole eggs and 3 egg whites scrambled with 1 tbsp eevo
1/2 cup oats with 1/2 scoop whey protein
almonds 22
chicken breast no skin
chicken breast no skin
mini white bagel
pwo 2 scoop whey. mini bagel and can of smoked oysters
chicken breast, 2 cups broccoli 1 tbsp eevo
6 oz lean steak.
cal/fat/carb/protein
Total 2,739/ 108.0 /146.7/ 290.1
what u think? 8)
basically as follows.
2 whole eggs and 3 egg whites scrambled with 1 tbsp eevo
1/2 cup oats with 1/2 scoop whey protein
almonds 22
chicken breast no skin
chicken breast no skin
mini white bagel
pwo 2 scoop whey. mini bagel and can of smoked oysters
chicken breast, 2 cups broccoli 1 tbsp eevo
6 oz lean steak.
cal/fat/carb/protein
Total 2,739/ 108.0 /146.7/ 290.1
what u think? 8)
irkozy
New member
I posted my info while you were gone a few days ago but I guess somehow it didn't get published on here. So here goes again.
I hope you can tweak or what have you.
Male age 35
174 lbs 5’8”
19% bf (down from 24% three weeks ago on the following diet/training routine) I've only lost about two or three pounds tho. Kinda confused about that. Anyway I had it measured on the two-handheld electronic tester at my gym. The water dunk is 61 bucks a pop so I'll get that done soon.
Goal: 10% bf
BMR: 1666
TDEE: 2832
daily:
Centrum multiviamin
lipitor 20mg
31mg aspirin
fish oil
(a month ago my chol was 220, and my father died of a heart attack at age 45 so my doc put me on asp and Lip), which will help when I start test c and deca in a little while.
~ 1 gal water
Workout:
MONDAY:
CHEST Bench presses 4/6-8
Incline dumbbell presses 3/6-8 I
Incline dumbbell flyes 3/6-8
Cable crossovers 3/6-8
TRICEPS Close-grip bench presses 4/6-8
Lying triceps extensions 3/6-8
Triceps pressdowns 3/6-8
ABS Cable crunches 2/8-10
Hanging leg raises 2/to failure
TUESDAY:
BACK Bent-over rows 4/6-8
Wide-grip pulldowns 3/6-8
Reverse-grip pulldowns 3/6-8
Seated cable rows 3/6-8
Straight-arm pulldowns 3/6-8
BICEPS Barbell curls 4/6-8
Preacher curls 3/6-8
Seated incline dumbbell curls 3/6-8
FOREARMS Wrist curls 3/6-8
THURSDAY:
LEGS Squats 5/6-8
Leg presses 3/6-8
Smith machine reverse lunges 3/6-8
Leg extensions 3/6-8
Romanian deadlifts 3/6-8
Leg curls 3/6-8
CALVES Standing calf raises 3/8-10
Seated calf raises 3/8-10
FRIDAY:
SHOULDERS Barbell shoulder presses 4/6-8
Upright rows 3/6-8
Dumbbell lateral raises 3/6-8
Bent-over lateral raises 3/6-8
TRAPS Barbell shrugs 4/6-8
ABS Machine crunches 2/8-10
Cable oblique crunches 2/8-10
Cardio (120-145 bpm) six times a week (40 minutes walking briskly around the foothills behind my neighborhood with my 10 month old pitbull) sometimes right after waking up and sometimes after working out—either way, empty stomach when I cardio.
Now the diet:
meal1
cal/fat/carb/pro
3 large egg whites 156/0/3/31
1 large whole eggs 102/7/1/7
1 cup oats 311/5/54/13
Work out
pwo cal/fat/carb/pro
2 cups EAS premium protein shake 280/5/6/54
1/2 white bagel 125/.5/27/4
meal2
cal/fat/carb/pro
4oz chicken breast w/o skin 111/2/0/23
1/2 tablespoon olive oil 60/7/0/0
1 oz (about 22 pieces) almonds 172/15/5/6
meal3
cal/fat/carb/pro
4oz chicken breast w/o skin 111/2/0/23
6oz yam 201/0/47/2 (interchange with sweet potato)
meal4
cal/fat/carb/pro
4oz turkey breast 118/1/5/19
meal5
cal/fat/carb/pro
8oz salmon 263/7/0/43
meal6
cal/fat/carb/pro
6oz 88% lean ground beef patty 299/18/0/34
1/2 avocado 138/13/7/1
I got this basic meal plan from your cutting diet 3J. I tried to do it exactly but I just couldn't eat that much food! Your cutting is my bulking hehe
I eat the last meal about 30 minutes before sleeping for the day ( I work midnight shift 9pm – 6 am) is that ok? I hope so cuz I go to bed about 35 min after I get home from work.
Cal / fat / carb / pro
2447/ 83 / 155 / 259
Last edited:
3J
Super Moderator
i thought it looked familiar.. the diet was too perfect. lol
well done.. it looks good..
and no, u wouldn't need to eat 3000 calories to cut.. your not my size.. that diet i made specifically for me, i have a disclaimer in there stating so..
so now the issue is how your diet was before you started this one, if youve started it...
3J
Super Moderator
do you have to eat a sandwich?? if so maybe some ezekiel bread? doesn't taste too good, but it's alot better then ww bread..
how about red kidney beans? switch the deli meat for reg lean chicken/turkey breast or tuna..
biglykarny
New member
I dont need to eat bread.. i just eat a chicken breast in place of each sandwich.. where would i put kidney beans into my diet? and how is my macros.. am i eating the right amount of calories and fat etc to be cutting and biulding mucle?
3J
Super Moderator
macros are fine
kidney beans are rich in protein and carbs.. so use it as a carb source.. pre workout is fine
macros look good. but we wont know until you actually try so a coupla weeks
3J
Super Moderator
where is your post??
3J
Super Moderator
it looks good bud. ur 7% why do u need to drop any more weight? 7% is perfect, shit id say go up to 10% to stay healthy
3J
Super Moderator
i'd say 8-10% maybe.. id get dipped to get checked.. u look good bud
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