Free Diet Advice from 3J

[3J]

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.

u dont need that crap.. a white bagel is much better for you.. but usually its about 40-60g of dextro/malto

 

[Ceevs]

u dont need that crap.. a white bagel is much better for you.. but usually its about 40-60g of dextro/malto

lol perfect.. just spent $25 and got it in the mail today.. ive been eatting white bagels everyday. n read a post that this dex/malto was way more efficient.. maybe ill try it for a bit n see if it makes any diff.. so 40-60 grams of each or together?

 

[3J]

50/50

 

[3J]

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)
do the cardio and then the meal
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
u wanna do a slow digesting protein at the end of the day... lean beef. casein.. that'll do u good
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
u can drop ur carbs to 150 and keep them for the morning, pre and post workout.. that's 50g each... that'll drop you to a decent caloric intake for weight loss

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

bold.. u can also up your cardio to 6 days a week

 

[ShitBrickHouse]

Thanks man, what can I eat to replace the carbs and keep my protein as high as it is?

 

[3J]

Thanks man, what can I eat to replace the carbs and keep my protein as high as it is?

your protein is a bit of an overkill.. i would focus more on raising fats... good fats...

 

[Roopster]

Hey 3J seems like you can help me.

Age:23
Weight:170
Height:5'7
BF:14%
BMR:6895 kJ - 1648 kcal

I've been working out for about 8 years now. My diet has never been an issue because of the whole youth factor. I've taken 6-8 months off of training to travel. Now I'm fat and trying to get back into shape. I work grave yard shifts at a gym so my days are pretty much backwards. My goal is to cut down to 160 in two months.
My mornings start at 4 pm so I'll just show you how my day goes...

4pm Training
Morning Cardio (Skipping) 20 minutes
5pm - Meal 1
5 eggs 2 yokes
bagel w/pb or 1 cup oats
medium apple
8pm - Meal 2
ham & turkey breast 6" sandwich (subway)
whole grain bread
toppings: lettuces, tomatoes, cucumbers, pepper, light mayo
banana
9pm Training
Muay Thai Boxing 1.5 hour
11pm - Meal 3
1 cup whole grain pasta
1 baked chicken
hand full of almonds
2am - Meal 4
1 can tuna
3 tbsp bbq sauce
1 bagel or whole grain bread
3am Training
Weight Training 45 minutes - 1 hour
5am - Meal 5
turkey breast 6" sandwich (subway)
whole grain bread
toppings: lettuces, tomatoes, cucumbers, pepper, light mayo
8am - Meal 6
1 bagel w/bp
1 cup skimmed milk

Thats how it pretty much looks from Monday to friday. Please help me.

Thanks brotha.

 

[The Ogre]

Hey 3J,

It took me a couple of weeks to get BF tested and find some computer time, but here we go:

I'm 26 yrs of age.
6'4" in height and currently weigh 320 lbs.
Ultra High activity level; 40 hrs manual labour/week + 2 hrs training a day, 5 days a week.

The first test I did was an electric "body composition test". They hook up 2 electrodes to a hand and 2 to a foot. It was supposed to be 99% accurate but this is what the readout showed. (Calculated for 315 lbs. and 40 hrs a week avg. exercise)

13.5% body fat
Fat Body Weight: 42.5 lbs.
Lean Body Weight: 272.5 lbs.
Basal Metabolic Rate: 3761 cal
Total Body Water: 98.6 liters
69.0% of body weight
79.7% of lean weight

If I was only 13.5% BF I'd probably be headed for a pro card shortly so I had myself tested the old fashioned way.

Bicep: 3
Tricep: 6
Back: 8
Stomach: 18

Total BF: 21.6%

Caliper test is more accurate.

Is this enough info to calculate how many calories I should consume on a daily basis?
Your time and help is greatly appreciated.

TYVM

 

[3J]

Age:23
Weight:170
Height:5'7
BF:14%
BMR:6895 kJ - 1648 kcal

I've been working out for about 8 years now. My diet has never been an issue because of the whole youth factor. I've taken 6-8 months off of training to travel. Now I'm fat and trying to get back into shape. I work grave yard shifts at a gym so my days are pretty much backwards. My goal is to cut down to 160 in two months.
My mornings start at 4 pm so I'll just show you how my day goes...

4pm Training
Morning Cardio (Skipping) 20 minutes
5pm - Meal 1
5 eggs 2 yokes
bagel w/pb or 1 cup oats
medium apple
8pm - Meal 2
ham & turkey breast 6" sandwich (subway)
whole grain bread
toppings: lettuces, tomatoes, cucumbers, pepper, light mayo
banana
9pm Training
Muay Thai Boxing 1.5 hour
11pm - Meal 3
1 cup whole grain pasta
1 baked chicken
hand full of almonds
2am - Meal 4
1 can tuna
3 tbsp bbq sauce
1 bagel or whole grain bread
3am Training
Weight Training 45 minutes - 1 hour
5am - Meal 5
turkey breast 6" sandwich (subway)
whole grain bread
toppings: lettuces, tomatoes, cucumbers, pepper, light mayo
8am - Meal 6
1 bagel w/bp
1 cup skimmed milk

Thats how it pretty much looks from Monday to friday. Please help me.

Thanks brotha.

get macros.. use fitday.com

 

[3J]

Hey 3J,

It took me a couple of weeks to get BF tested and find some computer time, but here we go:

I'm 26 yrs of age.
6'4" in height and currently weigh 320 lbs.
Ultra High activity level; 40 hrs manual labour/week + 2 hrs training a day, 5 days a week.

The first test I did was an electric "body composition test". They hook up 2 electrodes to a hand and 2 to a foot. It was supposed to be 99% accurate but this is what the readout showed. (Calculated for 315 lbs. and 40 hrs a week avg. exercise)

13.5% body fat
Fat Body Weight: 42.5 lbs.
Lean Body Weight: 272.5 lbs.
Basal Metabolic Rate: 3761 cal
Total Body Water: 98.6 liters
69.0% of body weight
79.7% of lean weight

If I was only 13.5% BF I'd probably be headed for a pro card shortly so I had myself tested the old fashioned way.
EXACTLY..
Bicep: 3
Tricep: 6
Back: 8
Stomach: 18

Total BF: 21.6%

Caliper test is more accurate.
SEND ME A PIC?? PM ME?
Is this enough info to calculate how many calories I should consume on a daily basis?
Your time and help is greatly appreciated.

TYVM

lets make sure those stats are correct

 

[zozom]

Hello 3J

You said i should go below 150g carbs/day for cutting but i am almost 50% protein and 20%fats should i consume more fats?



9AM
Oats 1/2cup P5,5 C28,1 F3,95
Eggs white 150g P15,25 C0,45 F0,15
Dymatize whey 1 scoop P24 C2 F1,5
Cooking spray or olive oil tbsp
Total P44,75 C30,55 F5,6 cals 179/ 122,2/ 50,4 = 351,6

12AM
Brown rice 50g P3,45 C38,25 F1,6
Turkey 200g P44 C3 F2,4
Olive oil 2x tsp
P47,45 C41,25 F4 cals 189,8/ 165/ 36 = 390,8

14.45 pre-w
Dymatize whey 2scoops P48 C4 F3
Sweet potatoe 100g P1,2 C23 F0,3 * optionnal
Oats 1/2cup P5,5 C28,1 F3,95
Natural Pb 1tbsp 15g P4 C3 F7
P57,5 C35,1 F13,95 cals 230/ 140,4/ 125,55 = 495,95

16.45 post-w
Dymatize whey iso 2scoops P48 C4 F3
Oats 1cup P11 C56,2 F7,9
Banana 100g P1,5 C20 F0,5
Natural Pb 1tbsp (15g) P4 C3 F7
P64,5 C83,2 F18,4 cals 258/ 332,8/ 165,6 = 756,4

19.30
Salad & vinegar
Tuna 200g P50 C0 F2,8
Fish Fat 4caps P0 C0 F5,4
Red beans 100g P5,8 C14,6 F0,3
P55,8 C14,6 F8,5 cals 223,2/ 58,4/ 76,5 = 358,1

22.30
Cottage cheese 0% 250g P20,9 C8,1 F0
Natural Pb 1tbsp (15g) P4 C3 F7
Dymatize whey berry 1scoop P24 C2 F1,5
P48,9 C13,1 F8,5 cals 195,6/ 52,4/ 76,5 = 324,5

Daily Total Cals = 2677,35
P1275,6 (47%) C871,2 (32%) F530,55 (19%)

 

[blacksmooth]

Im not losing anymore. Any advise on plateu effect?

 

[3J]

Hello 3J

You said i should go below 150g carbs/day for cutting but i am almost 50% protein and 20%fats should i consume more fats?



9AM
Oats 1/2cup P5,5 C28,1 F3,95
Eggs white 150g P15,25 C0,45 F0,15
Dymatize whey 1 scoop P24 C2 F1,5
Cooking spray or olive oil tbsp
Total P44,75 C30,55 F5,6 cals 179/ 122,2/ 50,4 = 351,6

12AM
Brown rice 50g P3,45 C38,25 F1,6
Turkey 200g P44 C3 F2,4
Olive oil 2x tsp
P47,45 C41,25 F4 cals 189,8/ 165/ 36 = 390,8

14.45 pre-w
Dymatize whey 2scoops P48 C4 F3
Sweet potatoe 100g P1,2 C23 F0,3 * optionnal
Oats 1/2cup P5,5 C28,1 F3,95
Natural Pb 1tbsp 15g P4 C3 F7
P57,5 C35,1 F13,95 cals 230/ 140,4/ 125,55 = 495,95

16.45 post-w
Dymatize whey iso 2scoops P48 C4 F3
Oats 1cup P11 C56,2 F7,9
Banana 100g P1,5 C20 F0,5
Natural Pb 1tbsp (15g) P4 C3 F7
P64,5 C83,2 F18,4 cals 258/ 332,8/ 165,6 = 756,4

19.30
Salad & vinegar
Tuna 200g P50 C0 F2,8
Fish Fat 4caps P0 C0 F5,4
Red beans 100g P5,8 C14,6 F0,3
P55,8 C14,6 F8,5 cals 223,2/ 58,4/ 76,5 = 358,1

22.30
Cottage cheese 0% 250g P20,9 C8,1 F0
Natural Pb 1tbsp (15g) P4 C3 F7
Dymatize whey berry 1scoop P24 C2 F1,5
P48,9 C13,1 F8,5 cals 195,6/ 52,4/ 76,5 = 324,5

Daily Total Cals = 2677,35
P1275,6 (47%) C871,2 (32%) F530,55 (19%)

sorry bud im lost.. what was your tdee??

i said dont go below 150g of carbs for cutting.. not go below them...

 

[3J]

Im not losing anymore. Any advise on plateu effect?

without knowing what your energy needs are, what your diet has been, i cant exactly tell u whats goingg wrong..

but a refeed day will usually fix things up..

refeed days are days wherre u drop your fats really low and up your complex carbs, eating past your total daily needs

 

[zozom]

sorry bud im lost.. what was your tdee??

i said dont go below 150g of carbs for cutting.. not go below them...

Age: 27
weight: ~203
height:5’8”
bf: maybe 8%
goals.. BF= want abs in depth top to bottom (too many years i feel fat in lower abs)
BMR: 2010,69 BMR Calculator
TDEE: lightly active 2220 moderately active 2560 very active 2903

 

[3J]

Age: 27
weight: ~203
height:5’8”
bf: maybe 7%
goals.. BF= want abs in depth top to bottom (too many years i feel fat in lower abs)
BMR: 2010,69 BMR Calculator
TDEE: lightly active 2220 moderately active 2560 very active 2903

that bmr calc is crap.. use the bmr calc in my first post.. use formula 1

 

[itrain]

HI 3J it has been a long time since I replied so here goes...

I have previously wrote you about a lean bulking diet and did not take the time to write my diet or training so here goes this is what I have been following for the past 2 weeks but have since changed it up as I feel like shit my muscles are not responding to my training and Im not gaining mass Im just loosing strength so I took a day off and am changing up my routine and giving my self an extra day of rest.

MY BMR is 1720.4
MY TDEE for this period would be 1.9=3268.76 maybe even higher


I am 23 years old 152 lbs very low body fat (have since been loosing strength)


My diet for the past two weeks is: MON_ WED_ FRI


Breakfast:

1 cup cottage cheese 28p 14c 3f
1 cup yogurt 1% plain 8p 16c 2f
2 cup broccoli 2p 12c 2f
30g peanut butter 8p 6c 16f
180g chicken breast 30p 0c 3f
1 cup skim milk 9p 12c 0f
total 92p 60c 26f


Rollerblade to work 20 minutes

Pre workout

1 litre liquid egg whites 112p
2 whole eggs 12p 0 c 10f
60g oatmeal 6p 40c 3f
total 130p 40c 13f


Post workout

Dextrose 40g 40c
protein shake (ON) 24p 4c 1f
total 24 p 44c 1f


Post workout meal

233gr eye round steak 50p 0c 20f
2 cups broccoli 3p 12c 0f
50g gluten free bread 3p 24c 5f
250ml egg whites 28p 0c
total 84p 36c 25f


carb cutoff

Rollerblade to work 10 minutes

Snack

300g chicken breast 61p 0 6f
1 tbl 2 tsp olive oil 0 0 20f
total 61 p 26f



dinner

217g ground turkey lean 49p 0 18f
2 eggs 12p 10f
total 61p 28f


Snack 2

1 scoop protein 24 p 4c 1.5f
2tsp almond oil 0 8f
total 24p 4c 9.5f



break at work

2 cans tuna 60p
1tbl 1tsp almond oil 0 16f
total 60p 16f


snack 3
same as snack 2

Rollerblade to home 12-15 minute very high intensity

bed time
1/2 cup cottage cheese 14p 7c 1.5f
1tbl peanut butter 4p 3c 8f
300g chicken breast 61p 6f
total 79p 10c 15.5f

Daily totals M/W/F 543p 238c 160f

daily totals T/T 475p 194c 155f

tuesday and thursday i eminate the post workout shake, the egg whites in the post workout meal, and 200g from bed time meal

with this diet I barely maintain weight


SAT/ SUN

I have about 400g p 150g c 180-200gf



I trained

hams/calves/abs sat
chest/forearms sun
quads/traps/abs mon
back/tris/ wed
shoulder/bis fri



Hams====

stif leggs 1p 12
1p 1q 10
1p 1q 10lbs 8-10x3 rp
1p 12
1q 20

lying ext 50 12
60 10, 6, 6
40 12-15
30 20


calves======

leg press 1p 20
1p 1q 12-15x3 rp
1p 20
1q as many as i could handle

Abs========

rope crunch 42.5 20
52.5 15
62.5 10x3
52.5 15
42.5 20

ball roll outs hands on step up 12, 10, 9, 9


Twist sit ups set 4 on deline 8, 6, 6, 6


side weighted staning crunch 25lbs 20
45lbs 12x3
25lbs 20

thats an example of one of my routines I do first exercise rest paused of each body part then ill do a drop set of what i feel like doing sometimes only one drop of 15 or 20 or ill do a triple drop of 12 15 20 depends how i feel. the next exercise for that muscle i will do a steady set so 12 , 10 , 10, 10 then if i feel like it a drop set of 15 or 20 or both. Then for the last exercise i do the same thing straight sets 12, 12, 10 , 10 the 3rd exercise is a shaping exercise for chest and for bis , and tris, and shoulders. Becuase I am usually to tires to work rest pause more then 1 time for one muscle in a workout. But if i feel like it I will. As well as if I feel like doing instead of the 1 or 2 WU and 3 same weight working sets RP ill increase weight for second working set. Also for back exercises I sometimes pyramid up and for front raises I always pyramid as I find it is the best way for me feel the muscle. Biceps I get a huge pump after I kill the rest pause with static holds and drop sets with my heavy stretch after my first exercise which is either ez standing curl or straight bar standing curl and then i loose my pump after that. Too keep my strength up I also had to do alternating sets for bis and tris so ill do one back exercise, one tri set, one back set one tri set, same for shoulders and bis. I did this because I noticed when I did back together i was fine then when i did tris after first exercise I was totally shot on the second and couldnt even perform third. However 1 month before this workout i was doing back / bis and shoulder/tris and my training split was 4 days on 1 day off fisrt day heavy back / light bis next time i did back would be light bak heavy bis. I was fine felt better but I dont know why I have been loosing muscle even consuming more carbs then i did during those workouts. The only thing i could think is the rollerblading my arms have gotten noticely smaller and my workouts can assure that.


Um what do you think about my diet if you really want my whole workout for this time period I could give it to you take into consideration I was waking up at 7:30 and going to sleep at 2:30 mon- friday


At the moment I feel exhausted 24/7 I can run like a motherfuker 30 min 7mhp on treadmill hb 128-130 np feel like i could do it all day rollerblading 2 min im so exhausted any leg strength moves i get fatigued and feel like i cant push like the muscle pain is too much like im loosing muscle not gaining.




Besides that what do you think I finally took the time to write it all down and my cal intake was about 4500-5000 on mon wed fri depending sometimes id have a few more tbl peanut butter if i felt more hungry.

That is why i told you the TDEE might not be acurate or i was just way overtraining my self. And if so can use some good advice that is why i have dropped to 4 training days.

 

[Tempy]

Hi!

First of all, I would like to show my appreciation for what you are doing here. Being able to get this kind of personal advice on a diet is rare, and a welcome change to all the generic (and often contradicting) advice you find here and there on the internet. Such dedication is truly admirable. That said, I would love it if you'd be able to give me some feedback on mine:

I'm 35 years old, have been obese for a long time (BMI was 36%) but have made a radical lifestyle change about 8 months ago. Have since dropped 50lbs/23Kg, and BMI is now 30%. Still a long way to go, but I'm very determined. Started working about 4-5 times a week since three months or so, weight training, and every training day includes 30 mins of cardio excercise, burning up about 250kcal per cardio session.

When following the formula in the first post of this thread, I get the following results:

Height 6ft4 / 191cm
Weight = 286 lbs / 130 Kg
BMI = 30%
BMR = 2335 Kcal
BF = 39 Kg
LBM = 91 Kg
TDEE = 3620 Kcal

Below is a typical day in my diet:
(I've posted a screenshot since pasting an excel sheet doesn't work well for readability)

My main concern is my TDEE vs. total calorie intake. TDEE is 1744 more than what I eat, which is a considerable difference. Should I increase my calorie intake by about 1200 kcal? I'm pretty full after every meal, but I should be able to squeeze in a few eggs and the occasional sandwich here and there, if neccessary. So, comments are very appreciated!

 

[3J]

I have previously wrote you about a lean bulking diet and did not take the time to write my diet or training so here goes this is what I have been following for the past 2 weeks but have since changed it up as I feel like shit my muscles are not responding to my training and Im not gaining mass Im just loosing strength so I took a day off and am changing up my routine and giving my self an extra day of rest.

MY BMR is 1720.4
MY TDEE for this period would be 1.9=3268.76 maybe even higher


I am 23 years old 152 lbs very low body fat (have since been loosing strength)


My diet for the past two weeks is: MON_ WED_ FRI


Breakfast:

1 cup cottage cheese 28p 14c 3f
1 cup yogurt 1% plain 8p 16c 2f
2 cup broccoli 2p 12c 2f
30g peanut butter 8p 6c 16f
180g chicken breast 30p 0c 3f
1 cup skim milk 9p 12c 0f
total 92p 60c 26f


Rollerblade to work 20 minutes

Pre workout

1 litre liquid egg whites 112p
2 whole eggs 12p 0 c 10f
60g oatmeal 6p 40c 3f
total 130p 40c 13f


Post workout

Dextrose 40g 40c
protein shake (ON) 24p 4c 1f
total 24 p 44c 1f


Post workout meal

233gr eye round steak 50p 0c 20f
2 cups broccoli 3p 12c 0f
50g gluten free bread 3p 24c 5f
250ml egg whites 28p 0c
total 84p 36c 25f


carb cutoff

Rollerblade to work 10 minutes

Snack

300g chicken breast 61p 0 6f
1 tbl 2 tsp olive oil 0 0 20f
total 61 p 26f



dinner

217g ground turkey lean 49p 0 18f
2 eggs 12p 10f
total 61p 28f


Snack 2

1 scoop protein 24 p 4c 1.5f
2tsp almond oil 0 8f
total 24p 4c 9.5f



break at work

2 cans tuna 60p
1tbl 1tsp almond oil 0 16f
total 60p 16f


snack 3
same as snack 2

Rollerblade to home 12-15 minute very high intensity

bed time
1/2 cup cottage cheese 14p 7c 1.5f
1tbl peanut butter 4p 3c 8f
300g chicken breast 61p 6f
total 79p 10c 15.5f

Daily totals M/W/F 543p 238c 160f

daily totals T/T 475p 194c 155f

tuesday and thursday i eminate the post workout shake, the egg whites in the post workout meal, and 200g from bed time meal

with this diet I barely maintain weight


SAT/ SUN

I have about 400g p 150g c 180-200gf



I trained

hams/calves/abs sat
chest/forearms sun
quads/traps/abs mon
back/tris/ wed
shoulder/bis fri



Hams====

stif leggs 1p 12
1p 1q 10
1p 1q 10lbs 8-10x3 rp
1p 12
1q 20

lying ext 50 12
60 10, 6, 6
40 12-15
30 20


calves======

leg press 1p 20
1p 1q 12-15x3 rp
1p 20
1q as many as i could handle

Abs========

rope crunch 42.5 20
52.5 15
62.5 10x3
52.5 15
42.5 20

ball roll outs hands on step up 12, 10, 9, 9


Twist sit ups set 4 on deline 8, 6, 6, 6


side weighted staning crunch 25lbs 20
45lbs 12x3
25lbs 20

thats an example of one of my routines I do first exercise rest paused of each body part then ill do a drop set of what i feel like doing sometimes only one drop of 15 or 20 or ill do a triple drop of 12 15 20 depends how i feel. the next exercise for that muscle i will do a steady set so 12 , 10 , 10, 10 then if i feel like it a drop set of 15 or 20 or both. Then for the last exercise i do the same thing straight sets 12, 12, 10 , 10 the 3rd exercise is a shaping exercise for chest and for bis , and tris, and shoulders. Becuase I am usually to tires to work rest pause more then 1 time for one muscle in a workout. But if i feel like it I will. As well as if I feel like doing instead of the 1 or 2 WU and 3 same weight working sets RP ill increase weight for second working set. Also for back exercises I sometimes pyramid up and for front raises I always pyramid as I find it is the best way for me feel the muscle. Biceps I get a huge pump after I kill the rest pause with static holds and drop sets with my heavy stretch after my first exercise which is either ez standing curl or straight bar standing curl and then i loose my pump after that. Too keep my strength up I also had to do alternating sets for bis and tris so ill do one back exercise, one tri set, one back set one tri set, same for shoulders and bis. I did this because I noticed when I did back together i was fine then when i did tris after first exercise I was totally shot on the second and couldnt even perform third. However 1 month before this workout i was doing back / bis and shoulder/tris and my training split was 4 days on 1 day off fisrt day heavy back / light bis next time i did back would be light bak heavy bis. I was fine felt better but I dont know why I have been loosing muscle even consuming more carbs then i did during those workouts. The only thing i could think is the rollerblading my arms have gotten noticely smaller and my workouts can assure that.


Um what do you think about my diet if you really want my whole workout for this time period I could give it to you take into consideration I was waking up at 7:30 and going to sleep at 2:30 mon- friday


At the moment I feel exhausted 24/7 I can run like a motherfuker 30 min 7mhp on treadmill hb 128-130 np feel like i could do it all day rollerblading 2 min im so exhausted any leg strength moves i get fatigued and feel like i cant push like the muscle pain is too much like im loosing muscle not gaining.




Besides that what do you think I finally took the time to write it all down and my cal intake was about 4500-5000 on mon wed fri depending sometimes id have a few more tbl peanut butter if i felt more hungry.

That is why i told you the TDEE might not be acurate or i was just way overtraining my self. And if so can use some good advice that is why i have dropped to 4 training days.

how long have u been on this routine without taking a break??

 

[3J]

Hi!

First of all, I would like to show my appreciation for what you are doing here. Being able to get this kind of personal advice on a diet is rare, and a welcome change to all the generic (and often contradicting) advice you find here and there on the internet. Such dedication is truly admirable. That said, I would love it if you'd be able to give me some feedback on mine:

I'm 35 years old, have been obese for a long time (BMI was 36%) but have made a radical lifestyle change about 8 months ago. Have since dropped 50lbs/23Kg, and BMI is now 30%. Still a long way to go, but I'm very determined. Started working about 4-5 times a week since three months or so, weight training, and every training day includes 30 mins of cardio excercise, burning up about 250kcal per cardio session.

When following the formula in the first post of this thread, I get the following results:

Height 6ft4 / 191cm
Weight = 286 lbs / 130 Kg
BMI = 30%
BMR = 2335 Kcal
BF = 39 Kg
LBM = 91 Kg
TDEE = 3620 Kcal

Below is a typical day in my diet:
(I've posted a screenshot since pasting an excel sheet doesn't work well for readability)

My main concern is my TDEE vs. total calorie intake. TDEE is 1744 more than what I eat, which is a considerable difference. Should I increase my calorie intake by about 1200 kcal? I'm pretty full after every meal, but I should be able to squeeze in a few eggs and the occasional sandwich here and there, if neccessary. So, comments are very appreciated!

bmi is not the same as BF.. whats your BF??