3J
Super Moderator
your eating too much... you need to eat about 2300 calories to drop weight.. ur tdee is incorrect
how about cardio?
also, make the changes and tell me your daily totals..
Free Diet Advice from 3J
- Thread starter 3J
- Start date
your eating too much... you need to eat about 2300 calories to drop weight.. ur tdee is incorrect
how about cardio?
also, make the changes and tell me your daily totals..
dedication77
New member
DIET
MEAL #1 cal/fat/carb/pro (10am)
4 brown eggs 280/16/4/24
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
MEAL #3 cal/fat/carb/pro (3pm)
2 can tuna 240/4/0/52
MEAL #4 cal/fat/carb/pro (5pm)
6oz chicken breast 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1
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)
3oz ground beef 196/10/0/24
Daily Totals
Calories: 2449 Fat: 61 Carbs: 153 Protien: 308
planning on cardio 3x a week 30 min, you think this is enough cal to lean out and add muscle while juicin?
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3J
Super Moderator
up to 5x a week on the cardio.. work your way up to 45min..
can you do empty stomach cardio in the mornings?
3J
Super Moderator
yea u can drink a pwo shake if you havn't added it.. if u do only do 30g carbs and 30g protien added to your diet protien being the shake
3J
Super Moderator
whats your daily total? your not growing cuz your not eating enough from the looks of it.. but give me your daily totals
zozom
New member
I made some change in my diet, i did the maths.
9. AM _ Meal 1
Oats 1cuP (P11gC56F8)
P powder 1scoop (P24C2F1,5)
Skim Milk 250ml (P8C12F0)
Total P43 C70 F9,5 _ Cals 172/ 280/ 85,5 = 537,5
12. AM _ Meal 2
Red beans (200g) (P11,6 C25,2 F0,6)
Chicken (200g) (P42 C2,6 F3)
Sweet potatoe (150g) (P1,8 C34,5 F0,45)
Olive oil tsp F7
Total P55,4 C62,5 F8,05 _ Cals 221,6/ 250/ 72,45 = 544,05
14.45 PM _ Meal 3 pre-W
P powder dymatize 2scoop 234 cals (P48 C4 F3)
Sweet potatoe (100g) 99,5cals (P1,2 C23 F0,3) *optionnal
Banana (100g) 90cals (P1,5 C20 F0,5) *optionnal
Peanut butter-25% 1tbsp (15g) 90 Cals (P3 C4 F8) (1,5sat)
Total P53,7 C51 F11,8 _ Cals 214,8/ 204/ 106,2 = 525
16.45 PM _ Meal 4 Post W
P powder dymatize 2scoop 234 cals (P48 C4 F3)
Oats (100g) (1cup) 340cals (P11 C56,2 F7,9)(1,2sat)
Banana (100g) 90cals (P1,5 C20 F0,5)
Peanut butter-25% 1tbsp (15g) 90 Cals (P3 C4 F8) (1,5sat)
Total P63,5 C84,2 F19,4 _ Cals 254/ 336,8/ 174,6 = 765,4
19.30 PM _ Meal 5
Salad & starch
Tuna (100g) 114,2cals (P25,4 C0 F1,4)
Egg white (200g) 44cals (P21 C0,6 F0,2)
Peanut butter-25% 1tbsp (15g) 90 cals (P3 C4 F8) (1,5sat)
Total P49,4 C4,6 F9,6 _ Cals 197,6/ 18,4/ 86,4 = 302,4
22.30 PM _ Meal 6
Cottage cheese 0% (250g) 115cals (P20,9 C8,1 F0)
Peanut butter-25% 1tbsp (15g) 90 cals (P3 C4 F8) (1,5sat)
P powder dymatize 1scoop 117 cals (P24 C2 F1,5)
Total P47, 9 C14,1 F9,5 _ Cals 191,6/ 56,4/ 85,5 = 333,5
DAILY TOTAL CALS 3007,85
TOTAL CALS PROTEIN 1251, 16 (312,9G) 41% - CARBS 1094,6 (273,65G) 36% - FATS 610,65 (67,85G) 20%
ORIGINAL POST
Age: 27
weight: ~203
height:5’8”
bf: maybe 7%
goals.. BF= 4% & 3%
BMR: ~2010,69
TDEE: lightly active 2220 moderately active 2560 very active 2903
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)
goal: cut the fat off my waist while maintaining muscle growth and performance.
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3J
Super Moderator
well id say 2500 caloreis would be right.. so u need to drop something.. i would say work your carbs first... drop your carbs to 150g
also, its really hard to critique a diet when u'v added so much code for color and font.. keep it simple...
u drop your carbs 100g and you'll be where u wanna be.. 271 g is too much for cutting.. imo.. unless ur a calorie burning machine.. which is more rare then i'd like it to be
strongbuilt
New member
Salt and sodium
Should I lay off the seasoned salt on the baked chicken. I hit them with lemmon pepper and season all for some taste. also have to salt the red beans.
Should I lay off the seasoned salt on the baked chicken. I hit them with lemmon pepper and season all for some taste. also have to salt the red beans.
3J
Super Moderator
unless you have a health condition like high bp.. i wouldn't worry too much about salt content.. u can always deload it when u wanna cut the bloat
3J
Super Moderator
how the hell are u missing 6%?? your total 100% should be split between pro fat and carb
here it is again
33 yr
220lbs
18% bf from gym in town
bmr around 2117.6
tdee3282.3
sorry had to do kg
work out= lift all different 3 to 5 days a week
cardio= 30 min on tred at work and at least 3 miles every day off.
i went from 270 to 197 in a year good loss but then vame back to 216 started three weeks ago and have gained to 220 but went down to 36 from a loose 38 pants bf% change 300mg sus a week quit deca hurt to bad.
diet is great 80% of the time shake for breakfast or eggs lunch 8 oz chicken or beef veggies dinner same as lunch try to lay off carbs after lunch on cheat days, i do back slide sometimes but no more than 2 meals a week, and of course a shake post work out, i am concerned about my weight gain in the last few weeks but with the gear and my cardio i dont care about scales just want to hit 12%bf in 7 more weeks.....possible dont know but hard goals push ya.
33 yr
220lbs
18% bf from gym in town
bmr around 2117.6
tdee3282.3
sorry had to do kg
work out= lift all different 3 to 5 days a week
cardio= 30 min on tred at work and at least 3 miles every day off.
i went from 270 to 197 in a year good loss but then vame back to 216 started three weeks ago and have gained to 220 but went down to 36 from a loose 38 pants bf% change 300mg sus a week quit deca hurt to bad.
diet is great 80% of the time shake for breakfast or eggs lunch 8 oz chicken or beef veggies dinner same as lunch try to lay off carbs after lunch on cheat days, i do back slide sometimes but no more than 2 meals a week, and of course a shake post work out, i am concerned about my weight gain in the last few weeks but with the gear and my cardio i dont care about scales just want to hit 12%bf in 7 more weeks.....possible dont know but hard goals push ya.
biglykarny
New member
Hey 3J.. still doin the diet.. in the second week somewhere..hard to tell what is going on since the shit im on has me up and down.. last i checked i had dropped 5 or 6 pounds.. but im gona check again later today.. but i been thinking.. when you say in your diet you take 1 or 1/2 table spoon eevo.. are you just eating it off the table spoon or what.. I wouldnt think I should cook my chicken breast in it.. let me know how you take it in.
thanks.
thanks.
Hey 3J, stats are up. Any ideas?
Age: 19
Weight: 16 stone
Height: 5,6
bf:26%
Main goal is to lose the fat and then afterwards focus on building the muscle up. I am currently training sort of half and half with regard to cardio and weight but if I can get me a good diet going I will put more focus on cardio and do some minor lifting on the side.
BMR : 2104.52
TDEE:3262.00
My current diet is looking like this.
Usually miss breakfast (i know its terrible but if I do eat its usually cereal)
Meal 1: 65g of canned tuna
Meal 2: 250 chicken breast
Meal 3: 65g of canned tuna
Meal 4: 250 gram chicken breast with stir fried veggies or roasted veggies
Im sure there will be alot of things that will be changed for the better so I really really appreciate any advice you can throw my way
Age: 19
Weight: 16 stone
Height: 5,6
bf:26%
Main goal is to lose the fat and then afterwards focus on building the muscle up. I am currently training sort of half and half with regard to cardio and weight but if I can get me a good diet going I will put more focus on cardio and do some minor lifting on the side.
BMR : 2104.52
TDEE:3262.00
My current diet is looking like this.
Usually miss breakfast (i know its terrible but if I do eat its usually cereal)
Meal 1: 65g of canned tuna
Meal 2: 250 chicken breast
Meal 3: 65g of canned tuna
Meal 4: 250 gram chicken breast with stir fried veggies or roasted veggies
Im sure there will be alot of things that will be changed for the better so I really really appreciate any advice you can throw my way
3J, would appreciate your advice
32 y/o male
5'11 243 27%bf
BMR 2,112
TDEE 3,273
My goal is to lower bodyfat to <15%. I take adderall every morning for ADHD. It looks like I have been undereating the past year or so as I have been at around 1,800 calories per day during that time without losing weight. Part of that is probably too much cheating on weekends but that's over. Do I need to do anything different since my metabolism is probably shot?
Planned Diet
Meal 1-7:30a.m
Casein 2 scoops 234/48p/6c/2f
Oats 1/2c 155/5p/27c/3f
Blueberries 1/4c 24/0p/6c/0f
Meal 1 total 413/53p/39c/5f
Meal 2-9:30a.m.
4 lowfat string cheese 288/32p/4c/16f
5 fish oil caps 45/0/0/5f
1/2tbls EVOO 63/0/0/7f
Meal 2 total 396/32p/4c/28f
Meal 3-12p.m.
6 oz chicken breast 168/33p/0c/4f
1 oz almonds 188/6p/5c/16f
1 cup celery 20/1p/4c/0f
Meal 3 total 376/40p/9c/20f
Meal 4 Preworkout-2:00p.m.
6oz chicken breast 168/33p/0c/4f
1 sweet potato 128/2p/30c/0f
Preworkout total 296/35p/30c/4f
Workout 3p.m.
Meal 5 Postworkout 5p.m.
Whey Protein Shake 290/68p/8c/2f
2 medium apples 164/1p/40c/0f
Postworkout total 454/69p/48c/2f
Meal 6 7p.m.
6oz London Broil 260/39p/0c/11f
1 cup broccoli 70/4p/11c/1f
fish oil caps 45/0/0/5f
1/2tblsp EVOO 126/0/0/7f
Meal 6 total 438/43p/11c/24f
Meal 7 9p.m.
Casein Shake 234/48p/6c/2f
1tbsp EVOO 126/0/0/14f
Meal 7 total 360/48p/6c/16f
Daily Total 2,733/320p/147c/99f
Workout is lifting 4x per week, 1-2 body parts each time, 9-12 sets per body part(each bodypart is 3-4 exercises of 12-10-8). 30 minutes jog after lifting, should I change this to keep heartrate below 130?. I plan to walk 3 days per week for 1 hour on empty stomach. Thanks so much for your help.
32 y/o male
5'11 243 27%bf
BMR 2,112
TDEE 3,273
My goal is to lower bodyfat to <15%. I take adderall every morning for ADHD. It looks like I have been undereating the past year or so as I have been at around 1,800 calories per day during that time without losing weight. Part of that is probably too much cheating on weekends but that's over. Do I need to do anything different since my metabolism is probably shot?
Planned Diet
Meal 1-7:30a.m
Casein 2 scoops 234/48p/6c/2f
Oats 1/2c 155/5p/27c/3f
Blueberries 1/4c 24/0p/6c/0f
Meal 1 total 413/53p/39c/5f
Meal 2-9:30a.m.
4 lowfat string cheese 288/32p/4c/16f
5 fish oil caps 45/0/0/5f
1/2tbls EVOO 63/0/0/7f
Meal 2 total 396/32p/4c/28f
Meal 3-12p.m.
6 oz chicken breast 168/33p/0c/4f
1 oz almonds 188/6p/5c/16f
1 cup celery 20/1p/4c/0f
Meal 3 total 376/40p/9c/20f
Meal 4 Preworkout-2:00p.m.
6oz chicken breast 168/33p/0c/4f
1 sweet potato 128/2p/30c/0f
Preworkout total 296/35p/30c/4f
Workout 3p.m.
Meal 5 Postworkout 5p.m.
Whey Protein Shake 290/68p/8c/2f
2 medium apples 164/1p/40c/0f
Postworkout total 454/69p/48c/2f
Meal 6 7p.m.
6oz London Broil 260/39p/0c/11f
1 cup broccoli 70/4p/11c/1f
fish oil caps 45/0/0/5f
1/2tblsp EVOO 126/0/0/7f
Meal 6 total 438/43p/11c/24f
Meal 7 9p.m.
Casein Shake 234/48p/6c/2f
1tbsp EVOO 126/0/0/14f
Meal 7 total 360/48p/6c/16f
Daily Total 2,733/320p/147c/99f
Workout is lifting 4x per week, 1-2 body parts each time, 9-12 sets per body part(each bodypart is 3-4 exercises of 12-10-8). 30 minutes jog after lifting, should I change this to keep heartrate below 130?. I plan to walk 3 days per week for 1 hour on empty stomach. Thanks so much for your help.
3J
Super Moderator
for the next two days write down everything you eat in the format of the sample bulk i have in my first post... come back to me when u have all that.. use fitday.com to help you figure out your macros
3J
Super Moderator
im using it to cook
3J
Super Moderator
16 stones = ??? lbs??
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