3J
Super Moderator
everything else looks good.. add some veggies to your meals...
work your way up to this diet.. if you have been eating 1800 calories your gonna have to slowly make ur way up to what you really need
Free Diet Advice from 3J
- Thread starter 3J
- Start date
work your way up to this diet.. if you have been eating 1800 calories your gonna have to slowly make ur way up to what you really need
Age: 19
Weight: 224lbs
bf: 26%
Height: 5.6
Diet below
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
Weight: 224lbs
bf: 26%
Height: 5.6
Diet below
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
age 24
187 lbs
5 11
estimated 20 perecent body fat
goal: Add some lean muscle and strength
always kind of been fat skinny kid since highschool
TDEE: 2859.93
BMR : 1754.56
meal 1
2 whole eggs, 2 pieces wholegrain toast, one glass skim milk
Meal 2
One scoop whey protein shake mixed with 250 ml of skim milk
handful of almonds
handful of dry cereal
Meal 3
usually footlong low fat sub from subway (turky breast or ham) loaded with veggies, mustard is only sauce
Meal 4 (pre workout)
one slice whole wheat bread
20 g turkey breast
Meal 5 (post workout)
Whey protein shake 250 skim milk
glass of apple juice
Meal 6
varies usually 2 chicken breasts, one baked potato, a garden salak
sometimes pasta and chicken
Meal 7
one chicken breast
some rice
glass of skim milk
I will try to post next with the macronutrients just would like some quick feedback
187 lbs
5 11
estimated 20 perecent body fat
goal: Add some lean muscle and strength
always kind of been fat skinny kid since highschool
TDEE: 2859.93
BMR : 1754.56
meal 1
2 whole eggs, 2 pieces wholegrain toast, one glass skim milk
Meal 2
One scoop whey protein shake mixed with 250 ml of skim milk
handful of almonds
handful of dry cereal
Meal 3
usually footlong low fat sub from subway (turky breast or ham) loaded with veggies, mustard is only sauce
Meal 4 (pre workout)
one slice whole wheat bread
20 g turkey breast
Meal 5 (post workout)
Whey protein shake 250 skim milk
glass of apple juice
Meal 6
varies usually 2 chicken breasts, one baked potato, a garden salak
sometimes pasta and chicken
Meal 7
one chicken breast
some rice
glass of skim milk
I will try to post next with the macronutrients just would like some quick feedback
3J
Super Moderator
3J
Super Moderator
just so i get this straight, u wanna bulk right??
u dont wanna cut?
yes i want to add some more lean muscle and mass before i cut down. I am just conerened with putting on too much fat as i have always kind of had a layer of flab even during the hockey season i am jsut skinnier. I play hockey during the winter and it can be difficult for me to bulk that time as i usually loose weight and muscle during the season.
also that TDEE is for the hockey off season and right now i hit the weights hard 4 times a week for about 45 mins. Train abs.cardio session once a week, usualy take sat sunday off. Also I play softball twice a week for about 2 hours in the evenings. Its not very demanding on the body slight gets the heart going but fairly laid back. Hope this helps.
3J
Super Moderator
just to get u started.. get me those macros
Here are my macros 3J
Cal/fat/carb/protein
Meal#1
2 whole eggs 142/10/0.8/12.6
2 whole wheat toast 108/2.2/21.6/8.6
1 skim milk (250ml) 91/.04/13/9.0
totals 341/12.6/34.81/30.21
Meal # 2
1 ounc almonds (24 about) 163/14/6.1/6.0
handfull dry cherrios 55/.75/11/1.5
proshake wiht milk an Oj 275/3/32.5/33
totals 493/17.75/49.6/41.5
Meal #3
Foot long turkey breast 560/7.0/94/36
diet soda
Meal # 4 Pre workout
one slice whoel wheat 54/1.1/10.8/4.3
4 slices turkey meat 90/1.4/3.6/14.6
1 banana (yellow) 105/.4/27/1.3
totals 249/2.9/41.2/20
meal # 5 (post)
whey shake 220/2.7/20/36
apple juice 90/0/23/0
totals 310/2.7/43/36
Meal # 6
1 full chick breast(160g) 84/6.1/0/50
baked potato (white) 161/0.2/36.6/4.3
half cup beans in tomato sauce 135/.5/26/7
lettuce 8/.1/1.6/.5
totals 588/6.9/68.2/61.8
Meal # 7
half chicken breast 142/3.0/0/25
1/2 cup rice 120/0.8/26/2.2
250ml skim milk 91/0.4/13/9.0
Daily totals
Calories = 2894
fat = 54.05
carbs = 369.6
protein = 260
this is my mon to friday diet it does not change to much from this. I try to to get these same meals like this on sat and sundays but it is far more difficult. The fat content is increaed a bit on the weekends and i do indulge in the occasional cold one.
The reason for the protein shake for meal 2 is that its very difficult at that time for me to sit down and eat some real food as i am am a school teacher an it is difficult to get time then.
Also on days i play softball i usually bring a peanut butter and jelly sandwhich one whole wheat to eat between games just to keep me going. Lots of times i could be at the ball diamond for 4 hours so the pb n j tides me over untill i get home.
Cal/fat/carb/protein
Meal#1
2 whole eggs 142/10/0.8/12.6
2 whole wheat toast 108/2.2/21.6/8.6
1 skim milk (250ml) 91/.04/13/9.0
totals 341/12.6/34.81/30.21
Meal # 2
1 ounc almonds (24 about) 163/14/6.1/6.0
handfull dry cherrios 55/.75/11/1.5
proshake wiht milk an Oj 275/3/32.5/33
totals 493/17.75/49.6/41.5
Meal #3
Foot long turkey breast 560/7.0/94/36
diet soda
Meal # 4 Pre workout
one slice whoel wheat 54/1.1/10.8/4.3
4 slices turkey meat 90/1.4/3.6/14.6
1 banana (yellow) 105/.4/27/1.3
totals 249/2.9/41.2/20
meal # 5 (post)
whey shake 220/2.7/20/36
apple juice 90/0/23/0
totals 310/2.7/43/36
Meal # 6
1 full chick breast(160g) 84/6.1/0/50
baked potato (white) 161/0.2/36.6/4.3
half cup beans in tomato sauce 135/.5/26/7
lettuce 8/.1/1.6/.5
totals 588/6.9/68.2/61.8
Meal # 7
half chicken breast 142/3.0/0/25
1/2 cup rice 120/0.8/26/2.2
250ml skim milk 91/0.4/13/9.0
Daily totals
Calories = 2894
fat = 54.05
carbs = 369.6
protein = 260
this is my mon to friday diet it does not change to much from this. I try to to get these same meals like this on sat and sundays but it is far more difficult. The fat content is increaed a bit on the weekends and i do indulge in the occasional cold one.
The reason for the protein shake for meal 2 is that its very difficult at that time for me to sit down and eat some real food as i am am a school teacher an it is difficult to get time then.
Also on days i play softball i usually bring a peanut butter and jelly sandwhich one whole wheat to eat between games just to keep me going. Lots of times i could be at the ball diamond for 4 hours so the pb n j tides me over untill i get home.
3J
Super Moderator
your lacking efas... u need another 400 calories imo if u wanna put some size and strength on... u should do it with efa's...
so avocado, evoo, cashews, fish oil, etc.. google away..
get 40g more fats in ur system.. that'll help u grow.....
zozom
New member
Hello 3J,
her is my diet with ratio (Protein 50%; Carbs 30%; Fats 20%)
9. AM _ Meal 1
Oats 1/2cuP (P5,5g C23 F4)
P powder 1scoop and half (P36 C3 F2,25)
Skim Milk 250ml (P8 C12 F0)
Total P49,5 C38 F6,25 _ Cals 247,5/ 152/ 56,25 = 455,75
12. AM _ Meal 2
Red beans (200g) (P11,6 C25,2 F0,6)
Chicken (200g) (P42 C2,6 F3)
Olive oil tsp F7
Total P53,6 C27,8 F10,6 _ Cals 214,4/ 111,2/ 95,4 = 421
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
Peanut butter natural 1tbsp (15g) 90 cals (P4 C3 F7)(1sat)
Total P53,2 C30 F10,3 _ Cals 212,8/ 120/ 92,7 = 425,5
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 natural 1tbsp (15g) 90 cals (P4 C3 F7)(1sat)
Total P64,5 C83,2 F18,4 _ Cals 258/ 332,8/ 165,6 = 756,4
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)
Fish fat 4caps (PO C0 F5,4)
Total P46,4 C0,6 F7 _ Cals 185,6/ 2,4/ 63 = 251
22.30 PM _ Meal 6
Cottage cheese 0% (250g) 115cals (P20,9 C8,1 F0)
Peanut butter natural 1tbsp (15g) 90 cals (P4 C3 F7)(1sat)
P powder dymatize 1scoop 117 cals (P24 C2 F1,5)
Total P48,9 C13 F8,5 _ Cals 195,6/ 52/ 76,5 = 324,1
DAILY TOTAL CALS 2633,75
TOTAL CALS PROTEIN 1313,9 (328,475G) 50% - CARBS 770,4 (192,6G) 30% - FATS 549,45 (61,05G) 20%
It s lot of protein consumption and i still have to lower the carbs to 150g!! is it possible to consume more (good) fats?
If i was doing an anabolic cycle i would up the protein no problem but upping the protein consumption i fear to waste my protein....
her is my diet with ratio (Protein 50%; Carbs 30%; Fats 20%)
9. AM _ Meal 1
Oats 1/2cuP (P5,5g C23 F4)
P powder 1scoop and half (P36 C3 F2,25)
Skim Milk 250ml (P8 C12 F0)
Total P49,5 C38 F6,25 _ Cals 247,5/ 152/ 56,25 = 455,75
12. AM _ Meal 2
Red beans (200g) (P11,6 C25,2 F0,6)
Chicken (200g) (P42 C2,6 F3)
Olive oil tsp F7
Total P53,6 C27,8 F10,6 _ Cals 214,4/ 111,2/ 95,4 = 421
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
Peanut butter natural 1tbsp (15g) 90 cals (P4 C3 F7)(1sat)
Total P53,2 C30 F10,3 _ Cals 212,8/ 120/ 92,7 = 425,5
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 natural 1tbsp (15g) 90 cals (P4 C3 F7)(1sat)
Total P64,5 C83,2 F18,4 _ Cals 258/ 332,8/ 165,6 = 756,4
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)
Fish fat 4caps (PO C0 F5,4)
Total P46,4 C0,6 F7 _ Cals 185,6/ 2,4/ 63 = 251
22.30 PM _ Meal 6
Cottage cheese 0% (250g) 115cals (P20,9 C8,1 F0)
Peanut butter natural 1tbsp (15g) 90 cals (P4 C3 F7)(1sat)
P powder dymatize 1scoop 117 cals (P24 C2 F1,5)
Total P48,9 C13 F8,5 _ Cals 195,6/ 52/ 76,5 = 324,1
DAILY TOTAL CALS 2633,75
TOTAL CALS PROTEIN 1313,9 (328,475G) 50% - CARBS 770,4 (192,6G) 30% - FATS 549,45 (61,05G) 20%
It s lot of protein consumption and i still have to lower the carbs to 150g!! is it possible to consume more (good) fats?
If i was doing an anabolic cycle i would up the protein no problem but upping the protein consumption i fear to waste my protein....
Hey bud.. you forgot me.. lemme know when you got some free time.. thanks bro!
SORRY I HAD TO EDIT YOUR POST.. I COULDN'T FIND YOUR ORIGINAL.. IF YOUR LOOKING TO ADD LEAN MASS U NEED TO EAT PAST YOUR TDEE.. SO I WOULD SAY 3200 CALORIES AND U'LL BE GOOD. U'LL PUT ON A LITTLE BITTA FAT.. BUT IT'LL BE MINIMAL AND EASILY TAKEN OFF WITH A GOOD CUTTING PHASE AFTER YOUR BULK..
3200 CALORIES
300G PROTIEN
300G CARBS
88G FATS
U CAN ALSO LOWER UR CARBS AND RAISE YOUR FATS.. FOR EVERY 2G OF CARBS THAT YOU LOWER UP YOUR FATS BY 1G.. THAT SHOULD ROUGHLY WORK OUT
Last edited by a moderator:
ShitBrickHouse
New member
Hey bro, just looking to get rid of these last few lbs, aswell as keeping my strength gains as steady as they've been, I'm not on the gear yet, but I'll let you know when I start pedaling.I'm also all ears for any gear recomendations( I know I'm only 18 and everyone in here will tell me otherwise, but I'm doing it anyhow )
18 years old
221 lbs, my goal is 205lbs, came down from 270lbs as of march
6'1
BF, website says 15.81% using YMCA formula and 20.74% using the Navy Seal formula
if you'd like i can PM you a pic, so i calculated at 19%
BMR 1758
TDEE 3032.55
1st Meal 5:30 am- 9:00 am (If I work or not)
2 egg's, 4 egg whites
26g pro/ 13 g fat/ 234 cal/ 2 g carb
1 p/ squirlly bread
5 g pro/ 1.5 g fat/ 100 cal/ 17 g carb
2nd Meal 9:30-12:00
1 Turkey sandwich, 6 pieces, squirlly bread,lite mayo, mustard
43g pro/ 9.5 g fat/ 400 cal/ 36.5 g carb
3rd Meal Pre WO 12:30- 3:00
Tuna sandwich
51 g pro/8 g fat 420 cal/33 g carb
4th meal Post WO 2:30-5:00 (Before an hour cardio)
protein bar 20g pro/ 7g fat/ 240 cal/ 27g carb
5th meal Post, post WO 4:00-6:30
1 shake w/ 1 banana, 5 frozen strawberries skim milk
40g pro/2g fat/ 364 cal/54 g carb
6th meal 5:00- 7:30
2 chicken breasts 100g pro/26 g fat/665 cal/0g carb
bowl of salad 2.5 g pro/1g fat/29 cal/5.5 g carb
snacks through out the day
4 piece turkey pepperoni
28g pro/ 8g fat/ 200 cal/4 g carb
a couple handful's of almonds( half cup give or take)
15g pro/ 35 g fat/ 408 cal/ 14 g carb
2 babybel cheese(should probably cut that out but its hard to give up, lol)
8 g pro/ 10 g fat/ 120 cal/ 0 carb
1-2 galloons water throughout the day
througout the day
313g pro/95 g fat/3180 cal/194 g carb
Work out sched.
Day 1- Chest, Biceps
Day 2- upper+ lower back
day 3- Cardio 1 hr jog, half hour heavy bag
day 4- Shoulders, triceps
day 5-Legs
day 6- Traps, forearms
Day 7-Cardio 1 hr jog, half hour heavy bag
I can get more specific into excersizes and stat's if need be
thanks man, Tarks
18 years old
221 lbs, my goal is 205lbs, came down from 270lbs as of march
6'1
BF, website says 15.81% using YMCA formula and 20.74% using the Navy Seal formula
if you'd like i can PM you a pic, so i calculated at 19%
BMR 1758
TDEE 3032.55
1st Meal 5:30 am- 9:00 am (If I work or not)
2 egg's, 4 egg whites
26g pro/ 13 g fat/ 234 cal/ 2 g carb
1 p/ squirlly bread
5 g pro/ 1.5 g fat/ 100 cal/ 17 g carb
2nd Meal 9:30-12:00
1 Turkey sandwich, 6 pieces, squirlly bread,lite mayo, mustard
43g pro/ 9.5 g fat/ 400 cal/ 36.5 g carb
3rd Meal Pre WO 12:30- 3:00
Tuna sandwich
51 g pro/8 g fat 420 cal/33 g carb
4th meal Post WO 2:30-5:00 (Before an hour cardio)
protein bar 20g pro/ 7g fat/ 240 cal/ 27g carb
5th meal Post, post WO 4:00-6:30
1 shake w/ 1 banana, 5 frozen strawberries skim milk
40g pro/2g fat/ 364 cal/54 g carb
6th meal 5:00- 7:30
2 chicken breasts 100g pro/26 g fat/665 cal/0g carb
bowl of salad 2.5 g pro/1g fat/29 cal/5.5 g carb
snacks through out the day
4 piece turkey pepperoni
28g pro/ 8g fat/ 200 cal/4 g carb
a couple handful's of almonds( half cup give or take)
15g pro/ 35 g fat/ 408 cal/ 14 g carb
2 babybel cheese(should probably cut that out but its hard to give up, lol)
8 g pro/ 10 g fat/ 120 cal/ 0 carb
1-2 galloons water throughout the day
througout the day
313g pro/95 g fat/3180 cal/194 g carb
Work out sched.
Day 1- Chest, Biceps
Day 2- upper+ lower back
day 3- Cardio 1 hr jog, half hour heavy bag
day 4- Shoulders, triceps
day 5-Legs
day 6- Traps, forearms
Day 7-Cardio 1 hr jog, half hour heavy bag
I can get more specific into excersizes and stat's if need be
thanks man, Tarks
Last edited:
3J
Super Moderator
ShitBrickHouse
New member
squirelly bread is whole grain made w/o flour
per 1 slice
Pro 5 g/ 1.5 g fat/ 100 cal/ 17 g carb
I do cardio atleast 4 times a week, and I try not to go under an hour, keeping my HR between 120-140 bpm
I also work roofing 1-4 times a week
per 1 slice
Pro 5 g/ 1.5 g fat/ 100 cal/ 17 g carb
I do cardio atleast 4 times a week, and I try not to go under an hour, keeping my HR between 120-140 bpm
I also work roofing 1-4 times a week
Thats pretty damn impressive dropping 50Lbs in 3 months. I could understand an initial drop the first month but to sustain it for 3 months is impressive.
Thanks for the info.. im adding more carbs n fats.. just throwing in EVOO to each chiecken breast. n eatting more bagels n oats. I also just ordered dextrose and maltodextran.. i was just wondering when and how much to use? before and after workout.. only after? and im taking about 60g protein PWO.. so i need 120g carbs?(60 dex/60 malto?) lemme know.. thanks dude.
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