Free Diet Advice from 3J

[3J]

I'm 23 I don't mind interval hiit for 30 min but for slow steady pace I usually go 7.0 mph on treadmill and hb high 120s low 130 but for 135 140 I'm looking at 7.5 or 8 thanks 4 everything dude I'm goin 2 b taking your advice so how's my diet for no training just cardio

get the sand outta ur vagina and do the cardio... lol


as for no training and just cardio.. i'd drop your calories down by 350

 

[itrain]

get the sand outta ur vagina and do the cardio... lol


as for no training and just cardio.. i'd drop your calories down by 350

LOL no kidding brotha i lost weight on my first cardio day and i ate 3950 cals but when i finished the cardio session I was drenched man my hb was 150 when i got off the treadmill 7.0 i know is 128-130 so i ran 7.5 probably mid 130s but at the end of the run i felt like my heat was gettin back lower since i have great cardio but i was wrong and adjusted again to 8.0 but all in all YOUR THE MAN DUDE just for some reason I DONT KNOW WHY I LOOSE WEIGHT ON THOSE CALS ,,,,, Thats why IM FUCKED lol

 

[3J]

LOL no kidding brotha i lost weight on my first cardio day and i ate 3950 cals but when i finished the cardio session I was drenched man my hb was 150 when i got off the treadmill 7.0 i know is 128-130 so i ran 7.5 probably mid 130s but at the end of the run i felt like my heat was gettin back lower since i have great cardio but i was wrong and adjusted again to 8.0 but all in all YOUR THE MAN DUDE just for some reason I DONT KNOW WHY I LOOSE WEIGHT ON THOSE CALS ,,,,, Thats why IM FUCKED lol

your gonna know your body better then anyone else.. the advice is give is only A STARTING POINT you have to calibrate it to your needs.. if your losing weight at that caloric intake, then stay at that caloric intake!

 

[blacksmooth]

age: 22
sex: female
height: 5'3
weight: 120
fat: 25%

workout: cardio everyday (1 hour) some triceps and leg workouts 2x a week.

im not losing weight/fat anymore. i need a program (workout & diet). my problem areas: arms and legs. want more definition on abs.

breakfast: oats
lunch: meat + vegies
dinner: meat + salad

 

[heman2]

here's my new Diet:
age: 22
sex: male
height: 5'10
weight: 76 KG
fat: 17%

1.Cardio on empty stomach
2.10:00 am Fat free Milk + Corn flex + 1 Scoop of whey protein
45gm Protein + 50 gb crbs
3.1:00 pm 8 Boiled eggs.. only white portion
25 gm protein
4.4:00 pm Some complex carbs + any protein source
appx - 25 gm protein + 40 gm carbs
5. GYM - strength training ,then 30 min power walking on incline trademill
6.7:00 pm - 50 gm protein
7.7:30 pm - Boiled vegetables
15 gm carbs + 10 gm protein
8.9:00 pm Skim milk + 1 scoop whey protein = 35 gm protein

9:00 - 10:00 pm --- SEX :lol:

10:00 pm - 7 pm Sleep

Thanks


Goal - To lose more and more fat

 

[3J]

age: 22
sex: female
height: 5'3
weight: 120
fat: 25%
howd u get this tested??
workout: cardio everyday (1 hour) some triceps and leg workouts 2x a week.

im not losing weight/fat anymore. i need a program (workout & diet). my problem areas: arms and legs. want more definition on abs.

breakfast: oats
lunch: meat + vegies
dinner: meat + salad

now were u being lazy or is that what ur really eating?? are u eating 3 meals a day?? what are u portions?? what kinda meat? is there dressing on that salad??

u really really need to get specific

 

[chrisf39]

heres my diet 3j hope you can help! :
age:24
height: 6'1
weight:190
bf%: 8%

Meal 1:
- 5 whole eggs
- 1 cup of oatmeal
- 1 piece of fruit (banana, apple, raisins, etc) or 2 pieces of whole wheat toast
Meal 2:
- 8 oz chicken
- 1 cup brown rice or 1 sweet potatoe
Meal 3 (preworkout):
- 40 grams whey protein powder
- 2 pieces of fruit
- 2 pieces of whole wheat toast or ½ cup oatmeal
Meal 4 (postworkout):
- 40 grams whey protein powder (vanilla)
- 50 grams Gatorade (orange)
- 5 grams creatine
Meal 5:
- 8 oz extra lean beef or 8 oz lean steak
- Large baked potato or sweet potato
- 1 cup vegetables (broccoli, green beans, salad, etc)
Meal 6:
- 40 grams protein powder (syntha 6) or 8 oz chicken/fish/turkey
- 1 tablespoon natural peanut butter
Supplements
- Optimum 100% whey vanilla
- Orange Gatorade
- Optimen Multivitamin
- AST Micronized Creatine
- Sytha 6 Protein Powder
- Preworkout NO booster

 

[blacksmooth]

now were u being lazy or is that what ur really eating?? are u eating 3 meals a day?? what are u portions?? what kinda meat? is there dressing on that salad??

u really really need to get specific

ok ok here:

meal 1:
1/2 cup oatmeal

meal 2:
protein shake on whey with banana

meal 3:
3-4oz of grilled chicken breast + vegetables (asparagus or brocolli)

meal 4:
hummus with carrots

meal 5:
mixed greens with vinaigrette or
grilled chicken breast again + mixed greens or
1 boca burger and mixed greens.

 

[mtxltd]

Here are my stats
age: 34
sex: male
weight: 85kg/187.2lb
bf: 14% (determined with the help of 3J)
BMR: 1946.9
TDEE: 3017.69
my goal is to get under 10%

meal 1/1hour pre-workout cals/fat/carb/prot
oats - 1/2cup 156/2.6/27.1/6.5
egg whites dried – 10g 38/0/0.8/8.1
whey/casein(70/30) mix protein – 1 scoop(25g) 117/2/2.5/20
frozen berries – 2 tbsp 32/0.4/7.5/0.3
all mixed with some water

workout

meal 2/10min after workout cals/fat/carb/prot
whey/casein(70/30) mix shake – 2.5 scoops 292.5/5/6.25/50
egg whites dried-5gr 19/0/0.4/4.1
dext/maltodex(50/50) mix – 1 scoop(30g) 119.4/0/29.85/0


meal 3/ 1 to 1.5hour after workout cals/fat/carb/prot
2 whole eggs 143/9.9/0.8/12.6
5 egg whites 86/0.3/1.2/18
80-100g whole grain macaroni 348/1.4/75/14.6
(couldn’t find that time so used whole wheat values)
1tbsp tomato puree 6/0/1.3/0.2
fish oil capsule 1gr 9/1/0/0

meal 4/3-4hours after previous meal cals/fat/carb/prot
grilled chicken breast, no skin – 140g 229/5/0/43.1
(I doubt that value in fitday. I think is around 23gr per 100gr but may be my bad)
1 grilled chicken wing 81/5.4/0/7.5
frozen broccoli steamed – 150gr 51/0.6/10/4.2
Iceberg, cabbage, carrot mix salad-100gr can’t determine exact cals. Around 15?
half tbsp. sunflower oil and apple vinegar 59.5/6.8/0/0



meal5/2-3hours after previous cals/fat/carb/prot
1 chicken leg(drumstick and thigh) 153/6.8/0/21.7
just the meat. I remove every piece of skin and oily looking sh.t there
green salad or tomato – 100gr around 15cals
half tbsp. sunflower oil and apple vinegar 59.5/6.8/0/0

Meal6/3-4 hours after previous cals/fat/carb/prot
1 Pork tenderloin or lean beef grounded,
grilled or oven roasted with no oil-180gr 293/8.6/0/50.2
1 large cup of tomato, cucumber, onion,
parsley salad around 15cals
half tbsp olive oil and apple vinegar 59.5/6.8/0/0
fish oil capsule 2gr 18/2/0/0
Total cals ~2414
total fat ~71.2
total carbs ~168.7
total prot ~261.1
This is my meal plan which I’ve used for the last few weeks.
I change my carb sources every few days coz I can’t eat all the same each day but trying to keep the ratio the same. Protein and fat sources stay the same. Some days I add some type of fruit to my daily plan but it is a small amount (50-100gr) and it’s very rarely, once a week probably. Some days I have almonds, walnuts or hazelnuts for a 50-80gr a day. I drink between 2-4l water daily.
I drink some Xtend(15-20gr in 1l water)during my workout and day.
I go to the gym 6 days a week and rotate my workouts. One day is heavy, one day is light
Mon – Workout A strength training (heavy chest/back)+cardio(hiit or medium.depends how I feel)
Tue – Workout B strength training(heavy legs/abs) +medium pace cardio(keep my hr between 120-135)-around 30min
Wed – Workout C strength training(heavy arms/shoulders) +medium pace cardio 30min
Thu – some complexes and hiit cardio for 5 sessions 30/70 (30sec run/70walk),abs(empty stomach)
Fri – Workout A strength training(light chest/back)+medium pace cardio 30min
Sat – dynamic efforts legs(high reps squat, jumps, abs)+hiit 3to5 sessions 30/70.depending if I’m tired from the workout.
Sun-day off
Mon – Workout C strength training (light arms/shoulders)+medium pace cardio 30min


3J, hope you can check and give me some guidance and advices

 

[3J]

Hey guys,

IM IN MID-TERMS FOR THE NEXT WEEK, SO PLEASE BE PATIENT WITH ME, ILL GET TO EACH OF YOUR POSTS ASAP..

 

[mtxltd]

good luck 3J

 

[3J]

here's my new Diet:
age: 22
sex: male
height: 5'10
weight: 76 KG
fat: 17%

1.Cardio on empty stomach
2.10:00 am Fat free Milk + Corn flex + 1 Scoop of whey protein
45gm Protein + 50 gb crbs
3.1:00 pm 8 Boiled eggs.. only white portion
25 gm protein
4.4:00 pm Some complex carbs + any protein source
appx - 25 gm protein + 40 gm carbs
5. GYM - strength training ,then 30 min power walking on incline trademill
6.7:00 pm - 50 gm protein
7.7:30 pm - Boiled vegetables
15 gm carbs + 10 gm protein
8.9:00 pm Skim milk + 1 scoop whey protein = 35 gm protein

9:00 - 10:00 pm --- SEX :lol:

10:00 pm - 7 pm Sleep

Thanks


Goal - To lose more and more fat

bmr/tdee?
macros??
if u dont know what these things are go back to post 1 and read everything

 

[3J]

ok ok here:

meal 1:
1/2 cup oatmeal

meal 2:
protein shake on whey with banana

meal 3:
3-4oz of grilled chicken breast + vegetables (asparagus or brocolli)

meal 4:
hummus with carrots

meal 5:
mixed greens with vinaigrette or
grilled chicken breast again + mixed greens or
1 boca burger and mixed greens.

i'd have to say ur starving urself, thats why ur not losing any more weight.. go back to post 1 and figure ur bmr/tdee using formula 1.. then go to fitday.com and input all these foods so u can get back to me with macros..

i could do a bullshit critique of your diet and say this and that, i wanna give u quality advice.. but in order to do that i need u to put some work into it

 

[3J]

Here are my stats
age: 34
sex: male
weight: 85kg/187.2lb
bf: 14% (determined with the help of 3J)
BMR: 1946.9
TDEE: 3017.69
my goal is to get under 10%
ok!
meal 1/1hour pre-workout cals/fat/carb/prot
oats - 1/2cup 156/2.6/27.1/6.5
egg whites dried – 10g 38/0/0.8/8.1
whey/casein(70/30) mix protein – 1 scoop(25g) 117/2/2.5/20
frozen berries – 2 tbsp 32/0.4/7.5/0.3
all mixed with some water
ok
workout

meal 2/10min after workout cals/fat/carb/prot
whey/casein(70/30) mix shake – 2.5 scoops 292.5/5/6.25/50
egg whites dried-5gr 19/0/0.4/4.1
dext/maltodex(50/50) mix – 1 scoop(30g) 119.4/0/29.85/0
ok

meal 3/ 1 to 1.5hour after workout cals/fat/carb/prot
2 whole eggs 143/9.9/0.8/12.6
5 egg whites 86/0.3/1.2/18
80-100g whole grain macaroni 348/1.4/75/14.6
(couldn’t find that time so used whole wheat values)
now i would say u can get a better carb source.. what kind of potatoes are available to u where u live?? red potatoes, sweet potatoes?? yams? how about red kidney beans? brown rice?
1tbsp tomato puree 6/0/1.3/0.2
fish oil capsule 1gr 9/1/0/0

meal 4/3-4hours after previous meal cals/fat/carb/prot
grilled chicken breast, no skin – 140g 229/5/0/43.1
(I doubt that value in fitday. I think is around 23gr per 100gr but may be my bad)
1 grilled chicken wing 81/5.4/0/7.5
frozen broccoli steamed – 150gr 51/0.6/10/4.2
Iceberg, cabbage, carrot mix salad-100gr can’t determine exact cals. Around 15?
half tbsp. sunflower oil and apple vinegar 59.5/6.8/0/0
fitday is pretty on about there macros, iv found some issues but nothing too off


meal5/2-3hours after previous cals/fat/carb/prot
1 chicken leg(drumstick and thigh) 153/6.8/0/21.7
just the meat. I remove every piece of skin and oily looking sh.t there
green salad or tomato – 100gr around 15cals
half tbsp. sunflower oil and apple vinegar 59.5/6.8/0/0
i'd go with chicken breast if u can.. dark mean is not as good as white meat for u
Meal6/3-4 hours after previous cals/fat/carb/prot
1 Pork tenderloin or lean beef grounded,
grilled or oven roasted with no oil-180gr 293/8.6/0/50.2
1 large cup of tomato, cucumber, onion,
parsley salad around 15cals
half tbsp olive oil and apple vinegar 59.5/6.8/0/0
fish oil capsule 2gr 18/2/0/0

i'd stick to the lean ground beef

Total cals ~2414
total fat ~71.2
total carbs ~168.7
total prot ~261.1
This is my meal plan which I’ve used for the last few weeks.
I change my carb sources every few days coz I can’t eat all the same each day but trying to keep the ratio the same. Protein and fat sources stay the same. Some days I add some type of fruit to my daily plan but it is a small amount (50-100gr) and it’s very rarely, once a week probably. Some days I have almonds, walnuts or hazelnuts for a 50-80gr a day. I drink between 2-4l water daily.
I drink some Xtend(15-20gr in 1l water)during my workout and day.
I go to the gym 6 days a week and rotate my workouts. One day is heavy, one day is light
Mon – Workout A strength training (heavy chest/back)+cardio(hiit or medium.depends how I feel)
Tue – Workout B strength training(heavy legs/abs) +medium pace cardio(keep my hr between 120-135)-around 30min
Wed – Workout C strength training(heavy arms/shoulders) +medium pace cardio 30min
Thu – some complexes and hiit cardio for 5 sessions 30/70 (30sec run/70walk),abs(empty stomach)
Fri – Workout A strength training(light chest/back)+medium pace cardio 30min
Sat – dynamic efforts legs(high reps squat, jumps, abs)+hiit 3to5 sessions 30/70.depending if I’m tired from the workout.
Sun-day off
Mon – Workout C strength training (light arms/shoulders)+medium pace cardio 30min


3J, hope you can check and give me some guidance and advices

the diet looks solid.. well balanced..

now do u know what a refeed is??

how long have u been on this diet??

how much weight have u lost if uv been on it for more then a week?

 

[3J]

did i miss anyone??

 

[mtxltd]

thanks for the input 3J, hope you're doing fine with your terms
reg carbs:
there are regular and sweet potatoes but the price for the sweet is five times bigger than regular so sweet is out of question for me. they cost almost a kilo of chicken fillet. I can have red kidney or brown rice, just need to prepare it at home and carry with me.I'm usually moving the whole day but trying to find a way to have my meals.And to be honest, that choice is made solely on my way to combining foods. Never ate eggs with rice or potatoes with them
reg dark meat:
I buy a half chicken for lunch and eat the breast with the wing and later the leg. It's the reason for having that dark meat. It's all about the prices here,it makes dieting a bit hard...very hard
I wrote pork or beef coz can't get every time a nice piece of beef.Pork goes just from time to time, usually is beef. I'll try to stick with it only.
Not sure what refeed is exactly but I suppose you have a day or two to eat some more food to refeed your body. Luckily, you are here to enlight me what refeed exactly is.
I'm on this diet for third week and lost about 1kg/1.5kg but looking at the mirror, seems I've put on some lean muscle.
after you determined my bf I believe I was around 18% bf 3weeks ago.
I have a bottle of shred xs left with exp date next month so I think to use it on my way of getting leaner what's your opinion on that?

thanks again for your time here

 

[chrisf39]

good luck on the mid-terms, but ya you missed me brother

 

[fitness deity]

Diet help needed with anavar/clen

Hi 3J...I post this on another thread but was advised to try posting it on here for diet feedback....here it goes:

My Stats: Female 30, 5'5, 140lbs, Bodyfat 19%
(Endo/meso body type and carb sensitive)
Goal Bodyfat: 10%
BMR: 1483.4
TDEE: 2551.5

Cutting cycle
Clen 2 weeks on/off ------------ 80mg ---------- 12 weeks
Anavar -------------------------5mg ------------12 weeks
Nolvadex (last 3 weeks)-------10mg---------------3 weeks

Training (Heavy--Pyramid rep range of 12-6)

mon---chest/biceps/abs-------------------------------------cardio 80 mins
tues---quads/calves-------------------------------------cardio 45-60 mins
wed----off-----------------------------------------------------cardio 80 mins
thur----back/triceps-------------------------------------cardio 80 mins
fri-------shoulders/abs-------------------------------------cardio 80 mins
sat-----hamstrings/qlutes-------------------------------------cardio 45-60 mins
sun----off

Cardio is usually stepmill (revolving stairs), elliptical, incline on treadmill and arctrainer
Its usually done first thing in the morning after weights unless its the day I do 80 mins I split it into two.

Diet: Low Carbs (Been following this diet for 3 weeks...before this it wasnt much different...it had more carbs about 120grams a day (oatmeal, yams & mixed veggies only in place of the asparagus)

M1: WHOLE EGGS 2
EGG WHITES
OATMEAL 1/2 CUP
(Cal: 342 Fat: 15, Carbs 27, Protein 25)

M2: PROTEIN SHAKE 1.5 SCOOP
ALMONDS
(Cal: 373 Fat: 18, Carbs 10, Protein 41)

M3: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP
(Cal: 294 Fat: 13, Carbs 7, Protein 38)

M4: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP
(Cal: 294 Fat: 13, Carbs 7, Protein 38)

M5: SALMON 5OZ
ASPARAGUS 1 CUP
(Cal: 315 Fat: 15, Carbs 8, Protein 38)

TOTAL: (Cal: 1618 Fat: 73, Carbs 60, Protein 180)

(If still hungry)---M6: PROTEIN SHAKE 1.5 SCOOP
or nuts (unsalted almond or cashews)

Every sunday allow a cheat meal (usually thai food--chicken/pineapple fried rice with cashews) (high carb day)


Other supp:
multi
vitamin c & e

I know thats a lot but I like being detailed to get the best feedback as possible.
I want to compete but dont really have the help so Im willing to lean out as much as possible on my own and see where it takes me.

Thank you in Advance
Dolly

 

[3J]

good luck on the mid-terms, but ya you missed me brother

whats your post #??

 

[3J]

Hi 3J...I post this on another thread but was advised to try posting it on here for diet feedback....here it goes:

My Stats: Female 30, 5'5, 140lbs, Bodyfat 19%
(Endo/meso body type and carb sensitive)
Goal Bodyfat: 10%
BMR: 1483.4
TDEE: 2551.5

Cutting cycle
Clen 2 weeks on/off ------------ 80mg ---------- 12 weeks
Anavar -------------------------5mg ------------12 weeks
Nolvadex (last 3 weeks)-------10mg---------------3 weeks

Training (Heavy--Pyramid rep range of 12-6)

mon---chest/biceps/abs-------------------------------------cardio 80 mins
tues---quads/calves-------------------------------------cardio 45-60 mins
wed----off-----------------------------------------------------cardio 80 mins
thur----back/triceps-------------------------------------cardio 80 mins
fri-------shoulders/abs-------------------------------------cardio 80 mins
sat-----hamstrings/qlutes-------------------------------------cardio 45-60 mins
sun----off

Cardio is usually stepmill (revolving stairs), elliptical, incline on treadmill and arctrainer
Its usually done first thing in the morning after weights unless its the day I do 80 mins I split it into two.

Diet: Low Carbs (Been following this diet for 3 weeks...before this it wasnt much different...it had more carbs about 120grams a day (oatmeal, yams & mixed veggies only in place of the asparagus)

M1: WHOLE EGGS 2
EGG WHITES
OATMEAL 1/2 CUP
(Cal: 342 Fat: 15, Carbs 27, Protein 25)

M2: PROTEIN SHAKE 1.5 SCOOP
ALMONDS
(Cal: 373 Fat: 18, Carbs 10, Protein 41)

M3: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP
(Cal: 294 Fat: 13, Carbs 7, Protein 38)

M4: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP
(Cal: 294 Fat: 13, Carbs 7, Protein 38)

M5: SALMON 5OZ
ASPARAGUS 1 CUP
(Cal: 315 Fat: 15, Carbs 8, Protein 38)

TOTAL: (Cal: 1618 Fat: 73, Carbs 60, Protein 180)

(If still hungry)---M6: PROTEIN SHAKE 1.5 SCOOP
or nuts (unsalted almond or cashews)

Every sunday allow a cheat meal (usually thai food--chicken/pineapple fried rice with cashews) (high carb day)


Other supp:
multi
vitamin c & e

I know thats a lot but I like being detailed to get the best feedback as possible.
I want to compete but dont really have the help so Im willing to lean out as much as possible on my own and see where it takes me.

Thank you in Advance
Dolly

dolly, pm me...