Free Diet Advice from 3J

[biglykarny]

ok thanks 3J!.. I'll run it for a couple weeks and let you know how it goes.. I was getting worried there because I gained 10 pounds since starting my tnt 3 weeks ago.. but I geuss it is water and maybe some gains.. and I've gone down 1.5 since I put this diet together on monday so thats good. sorry one last thing.. should i use canned red kidney beans? strain them out or fresh? can you even get fresh..and how much..lol i dont know.

 

[zozom]

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

Tomorrow is a new diet.

I was not sure myself about the whole grain bread.
Brown rice is rare here. Mainly white rice, what can i do?
also there is whole pasta, is it good?

I need to drop weight so i can get ripped abs and depth. I read it s unhealty
to be in the low bf%. The ectomorphes for most have ripped abs....

thx for your help 3J.
zozom.

 

[3J]

ok thanks 3J!.. I'll run it for a couple weeks and let you know how it goes.. I was getting worried there because I gained 10 pounds since starting my tnt 3 weeks ago.. but I geuss it is water and maybe some gains.. and I've gone down 1.5 since I put this diet together on monday so thats good. sorry one last thing.. should i use canned red kidney beans? strain them out or fresh? can you even get fresh..and how much..lol i dont know.

you can get away with the canned ones, just buy the low sodium ones

 

[zozom]

Hello 3J,

I made the change for my new diet.



Breakfast

*1 cup Oats/ skim milk or water/ 1 scoop whey/ tbsp peanut butter (optionnal)

Lunch

*Grilled chicken breast or turkey steak or lean beef, 1-2 Sweet potato/ cup red beans

Mid-afternoon snack / Pre workout

*2 scoop Protein powder (45g), oats ~40grms mixed in protein shake (tbsp pb optionnnal)

Post workout


*Protein low carbs, honey, banana, oats

Evening meal

*Grilled mince turkey or Tuna & eggwhites, vegies, salad with tbsp olive oil, vinegar

Evening snack

*Casein shake & 1 portion vegies, tbsp pb

*Cottage cheese 1 cup, tbsp pb



Nutritionnal datas are missing i ll do it later, i use a scale for cooking.

P/C/F
~270/330/50grams

270X4=1080calories
330X4=1360cals
50X9=495cals

total 2935cals

45grms protein per meal
55g carbs meal
8g fats meal

36% P
46% C
16% F

 

[3J]

Hello 3J,

I made the change for my new diet.



Breakfast

*1 cup Oats/ skim milk or water/ 1 scoop whey/ tbsp peanut butter (optionnal)

Lunch

*Grilled chicken breast or turkey steak or lean beef, 1-2 Sweet potato/ cup red beans

Mid-afternoon snack / Pre workout

*2 scoop Protein powder (45g), oats ~40grms mixed in protein shake (tbsp pb optionnnal)

Post workout


*Protein low carbs, honey, banana, oats

Evening meal

*Grilled mince turkey or Tuna & eggwhites, vegies, salad with tbsp olive oil, vinegar

Evening snack

*Casein shake & 1 portion vegies, tbsp pb

*Cottage cheese 1 cup, tbsp pb



Nutritionnal datas are missing i ll do it later, i use a scale for cooking.

P/C/F
~270/330/50grams

270X4=1080calories
330X4=1360cals
50X9=495cals

total 2935cals

45grms protein per meal
55g carbs meal
8g fats meal

36% P
46% C
16% F

looks good add veggies

 

[strongbuilt]

You had Me at 30% bf. Former BP employee

I have been using your cutting diet. I am down from 211 to 199.

Meal 1 - 4 whole eggs 334/24/2.6/24
1/2 cup skim milk 45/0/6.5/4

Meal 2 - 6oz chick. breast 177/3.8/0/33.2

Meal 3 - 6oz chick br. 177/3.8/0/33.2

meal 4 4oz turkey br 189/9.4/0/24.5
2 slice fat free cheese 50/0/4/8

meal 5 new york strip
1 cup brocolli 75/4.2/6.8/5.3

also i have been eating about 30 pistachios
daily

I know i need to add a complex carb before workout red kidney beans and brown rice.

Also since i am trying to lose weight should I be drinking a PWO protein shake.

TDEE was 2029
BMR was 1690.84

these calcs were done last month. I have since lost 12 pounds. That was with a no activity mode. I have started a new job with Transcanada another pipeline company but I am on my feet all day

 

[3J]

I have been using your cutting diet. I am down from 211 to 199.

Meal 1 - 4 whole eggs 334/24/2.6/24
1/2 cup skim milk 45/0/6.5/4

Meal 2 - 6oz chick. breast 177/3.8/0/33.2

Meal 3 - 6oz chick br. 177/3.8/0/33.2

meal 4 4oz turkey br 189/9.4/0/24.5
2 slice fat free cheese 50/0/4/8

meal 5 new york strip
1 cup brocolli 75/4.2/6.8/5.3

also i have been eating about 30 pistachios
daily

I know i need to add a complex carb before workout red kidney beans and brown rice.

Also since i am trying to lose weight should I be drinking a PWO protein shake.

TDEE was 2029
BMR was 1690.84

these calcs were done last month. I have since lost 12 pounds. That was with a no activity mode. I have started a new job with Transcanada another pipeline company but I am on my feet all day

how quickly did u drop that weight?

 

[strongbuilt]

about 3 weeks. But l am on my feet all day.
Walking up and down a new pipeline that we
are building in Wisconsin. I read where you said 2 pounds weekly was ideal but I think all the walking and sweating is having an effect especially coming from an office position. Early morning empty stomach cardio would be very hard because of the time we have to arrive on site. I would have to get up at 4:00am. I'm going to add some red kidney beans with brown rice to meal 2 and 3. You wouldnt imagine how much better I feel in just three weeks without all the sugar and other crap I was eating. I am training with cardio after workout. 30min.

 

[3J]

about 3 weeks. But l am on my feet all day.
Walking up and down a new pipeline that we
are building in Wisconsin. I read where you said 2 pounds weekly was ideal but I think all the walking and sweating is having an effect especially coming from an office position. Early morning empty stomach cardio would be very hard because of the time we have to arrive on site. I would have to get up at 4:00am. I'm going to add some red kidney beans with brown rice to meal 2 and 3. You wouldnt imagine how much better I feel in just three weeks without all the sugar and other crap I was eating. I am training with cardio after workout. 30min.

add 60g carbs total.. 30g per meal...

i think ur close to your sweet spot bro.. you've drop a little too much weight, so adding the 60g carbs will give you an extra 240 calories a day, and slow down that weight loss a little bit.. keep me informed

 

[strongbuilt]

Will do and thanks. Should I be drinking a pwo shake. I picked up some whey protein from Wal - Mart. Six Star Muscle Whey Protein. Its a small town and no GNC. And thanks again.

 

[mr big pecs]

my diet

10am - breakfast
pasta with salad

12pm - rice with chicken

1pm - training

2pm - syntha 6 protein shake

3pm- fish with salad

6pm - chaptti with chicken or lamb curry or sumtimes spinach and vegatable curry

9pm - fish or chiken with salad

11pm - protein shake

in between all meals i will have fruit, for e.g at 11am apple, 4pm banana and etc

2 litres of water every day

my stats

height - 6ft 1"
body fat - hardly any but do not know acurately
weight - 12 stones

 

[3J]

my diet

10am - breakfast
pasta with salad

12pm - rice with chicken

1pm - training

2pm - syntha 6 protein shake

3pm- fish with salad

6pm - chaptti with chicken or lamb curry or sumtimes spinach and vegatable curry

9pm - fish or chiken with salad

11pm - protein shake

in between all meals i will have fruit, for e.g at 11am apple, 4pm banana and etc

2 litres of water every day

my stats

height - 6ft 1"
body fat - hardly any but do not know acurately
weight - 12 stones

its hard to give u advice when you havn't looked up any macros.. i highly recommend u read through everything in post 1 of this thread..

also get your bmr/tdee.. i tell u how to do it in the thread.. go ahead and use formula 2..

use fiday.com to input your meals and get macros...

there's a process to this bud.. it cant be done sloppy

 

[quantummechanics]

Hello,
age - 20
weight - 176 pounds
height - 5'10
bf - 19 %
goals.. i want to shed body fat and build some quality muscles.

I am on steroids.I am on steroids for 12 days.
Testosterone enanthate - 300 mg/week
Trenbolone hexa - 150 mg/week
I have not experienced and sides effects .WHEN TEST ENANTHATE KICKS IN?

7:30 AM - coffee + lemon juice(no sugers) + 2-3 glass of water
8:00 am - Cardio ( i do cardio on cycle ..) - 30 minutes.Then i do strength training ..
only Biceps and triceps -like monday - biceps,tuesday - triceps ,wednesday - Biceps and so on...
10am am - PWO shake - 40 gm Protein+22 gm carbohydrates
11 am - 1 Chapati + vegetables + 1 multivitamin tablet
12:00 -1 serving of fruits
2:00 pm - Chicken roasted
4:00pm - Vegetables
5:00 -7:00 pm - strength training followed by 30 min cardio
7:00 Pm - PWO shake - 40gm protein+30 gb carbs
7:30 pm-Lamb Leg Soup + 4 boiled eggs
8:30 pm - omelet of 3 eggs + 1 chapati + vegetables+1multi vitamin
10 pm - Milk


Please correct my diet...

11pm - 7 am sleep

 

[dedication77]

21
175
5'10"
15%
Really looking to lean out to about 10-12% bf while adding muscle

BMR = 1842
TDEE = 2532.75

Day 1: Chest/Triceps
Day 2: Legs
Day 3: Shoulders
Day 4: Back, Biceps
Day 5-6: Rest

DIET
MEAL #1 cal/fat/carb/pro (10am)
4 brown eggs 280/16/4/24
1 all natty pbsw 280/17/20/10
1 cup oats 311/5.1/54.3/13

MEAL #2 cal/fat/carb/pro (1pm)
6oz chicken breast 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1 oz almonds 172/15.6/5/6

MEAL #3 cal/fat/carb/pro (3pm)
6oz chicken breast 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1

MEAL #4 cal/fat/carb/pro (5pm)
2 can tuna 240/4/0/52
1 serving nuts 160/13/8/6

PWO cal/fat/carb/pro (7pm)
whey shake 258/2/0/60
1 white bagel 270/1.7/53/10.5

MEAL #5 cal/fat/carb/pro (9pm)
8oz fish 248/0/0/56
1/2 tablespoon olive oil 60/6.8/0/0

MEAL #6 cal/fat/carb/pro (11pm)
6oz chicken breast 177/3.8/0/33.2


Daily Totals
Calories: 3650 Fat: 124 Carbs: 241 Protien: 320

 

[MassiveGains]

3J its great what your doing here thanks a ton man,

Age: 23
Height: 5 ft 10 in
BF%: About 8% (used pinch test)
BMR: 1817.79
TDEE: 2910.1015
Goals: I want to gain 15lbs of muscle by December 31st, not sure how realistic this goal is just yet because I have not been able to make significant gains before which I suspect is due to my diet.

Workout: 8 Day Cycle
Day 1:
Bench Press 3x6-8
Incline Bench 2x6-8
Dips w/Weights 2x8-10
Barbell Curls 3x6-10
Dumbbell Curls 2x6-10

Day 3:
Back Squat 3x6-10
Front Squat 3x6-10
Leg Press 2x8-10
Leg Curls 2x8-10

Day 5:
Shoulder Press Behind Neck 3x6-8
Upright Row 2x8-10
Side Lateral Rise 2x8-10
Lying Tricep Press 3x6-10
Tricep Push Down 2x8-10

Day 7:
Chin Up with Weights 3x8-10
Lat Pull 2x8-10
Barbell Bent Over Row 2x6-10
Seated Row 2x6-10
Standing Calf Rise 3x8-12
Seated Calf Rise 2x8-12

On Day 2 & 6 I swim laps for 30 min.

I warm up with a 10 min run before every workout

Pre-workout I take Creatine and Jack3d

Workout- Creatine and Dextrose

Post Workout- Whey and Dextrose

Diet:
First Meal 7:00 am
Oatmeal 25/155/18/880
Milk 21/29/2/240

Second Meal 10:30 am
Whole Wheat Bread 18/120/6/600
4oz Cheese 22/5/10/200
Banana 1/35/150/--

Third Meal 2:00 pm
Brown Rice 22/170/6/880
10 oz Turkey 60/--/5/300
5 oz Vegetables 1/7/30/--

Fourth Meal 5:30 pm
5 Whole Eggs 30/--/30/400
16 oz Baked Potatoes 10/100/5/430
Salad 1/110/50

Fifth Meal 9:00 pm
Whole Wheat Bread 12/80/4/400
1 oz Peanut Butter 6/3/10/120
1 Apple --/14/--/60
Orange Juice --/18/--/80

I hope this is enough information....

 

[3J]

Guys IM IN FINALS RIGHT NOW, SO PLEASE BE PATIENT WITH ME.. ILL MAKE SURE TO GET TO EVERYONE AS SOON AS I HAVE TIME

 

[3J]

Hello,
age - 20
weight - 176 pounds
height - 5'10
bf - 19 %
goals.. i want to shed body fat and build some quality muscles.
BMR/TDEE??
I am on steroids.I am on steroids for 12 days.
Testosterone enanthate - 300 mg/week
Trenbolone hexa - 150 mg/week
I have not experienced and sides effects .WHEN TEST ENANTHATE KICKS IN?
WITHING 3-4 WEEKS U SHOULD SEE RESULTS
7:30 AM - coffee + lemon juice(no sugers)
+ 2-3 glass of water
DROP THIS ALL TOGETHER...
8:00 am - Cardio ( i do cardio on cycle ..) - 30 minutes.Then i do strength training ..
only Biceps and triceps -like monday - biceps,tuesday - triceps ,wednesday - Biceps and so on...
U NEED TO EAT A MEAL BEFORE U DO THE STRENGTH TRAINING.. HORRIBLE CATABOLISM OCCURS WITHOUT A MEAL
10am am - PWO shake - 40 gm Protein+22 gm carbohydrates
OK
11 am - 1 Chapati + vegetables + 1 multivitamin tablet
CHAPATI???
12:00 -1 serving of fruits
2:00 pm - Chicken roasted
4:00pm - Vegetables
ADD COMPLEX CARBS AND PROTEIN HERE
5:00 -7:00 pm - strength training followed by 30 min cardio
U DO STRENGTH TRAINING TWICE A DAY?
7:00 Pm - PWO shake - 40gm protein+30 gb carbs
7:30 pm-Lamb Leg Soup + 4 boiled eggs
8:30 pm - omelet of 3 eggs + 1 chapati + vegetables+1multi vitamin
10 pm - Milk


Please correct my diet...

11pm - 7 am sleep

theres some work to be done... critique in bold

 

[3J]

Guys IM IN FINALS RIGHT NOW, SO PLEASE BE PATIENT WITH ME.. ILL MAKE SURE TO GET TO EVERYONE AS SOON AS I HAVE TIME

 

[quantummechanics]

ok

Hello,
age - 20
weight - 176 pounds
height - 5'10
bf - 19 %
goals.. i want to shed body fat and build some quality muscles.
BMR/TDEE??
BMR - 2200
TDEE ?????
I am on steroids.I am on steroids for 12 days.
Testosterone enanthate - 300 mg/week
Trenbolone hexa - 150 mg/week
I have not experienced and sides effects .WHEN TEST ENANTHATE KICKS IN?
WITHING 3-4 WEEKS U SHOULD SEE RESULTS
7:30 AM - coffee + lemon juice(no sugers)
+ 2-3 glass of water
DROP THIS ALL TOGETHER... ok i will only use coffee+lemon juice
8:00 am - Cardio ( i do cardio on cycle ..) - 30 minutes.Then i do strength training ..
only Biceps and triceps -like monday - biceps,tuesday - triceps ,wednesday - Biceps and so on...
U NEED TO EAT A MEAL BEFORE U DO THE STRENGTH TRAINING.. HORRIBLE CATABOLISM OCCURS WITHOUT A MEAL
Now i will only do cardio in morning

10am am - PWO shake - 40 gm Protein+22 gm carbohydrates
OK
11 am - 1 Chapati + vegetables + 1 multivitamin tablet
CHAPATI???
chapati is a roti made of whole wheat flour and cooked on a tava (flat skillet).


Calories 120 Calories from Fat 23

% Daily Value*

Total Fat 2.5g4%
Sodium 110mg5%
Total Carbohydrates 20.0g7%
Dietary Fiber 2.0g8%
Sugars 1.0g
Protein 3.0g
Vitamin A 0% • Vitamin C 0%
Calcium 0% • Iron 6%

* Based on a 2000 calorie diet

Mine is 15g chapati - only 1

12:00 -1 serving of fruits
2:00 pm - Chicken roasted
4:00pm - Vegetables
ADD COMPLEX CARBS AND PROTEIN HERE
Added - Pasta/Macaroni + Protein SHake
5:00 -7:00 pm - strength training followed by 30 min cardio
U DO STRENGTH TRAINING TWICE A DAY?
Ok,i will only do strength training once a day
7:00 Pm - PWO shake - 40gm protein+30 gb carbs
7:30 pm-Lamb Leg Soup + 4 boiled eggs
8:30 pm - omelet of 3 eggs + 1 chapati + vegetables+1multi vitamin
10 pm - Milk


1.Is my rest of the diet clean?
2.I am consuming appx. 100-120 gm carbs . is it ok
3.Should i increase the test dose - 500 mg/week

 

[3J]

no i ment drop the coffee and lemon juice!!!

read through post 1 to understand your tdee

pasta/macaroni isn't complex carbs.. read through post 1 for complex carbs

u can do strength training twice a day.. u just have to follow the correct split..

u havn't done any research.. i highly recommend u read through all of post 1