Free Diet Advice from 3J

[heman2]

My diet

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

3J please check

 

[chrisf39]

568

 

[3J]

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

bmr/tdee?
goals?

 

[zozom]

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: 1994 to 2023 cals
TDEE: lightly active 2220 moderately active 2560 very active 2903

I can not get my bf% measured so with your estimation:

am 5'8 203lbs at 10% bf... so i would multiply 203 by .10 (converted from percent to decimal)= 20.3lbs

203 - 20.3 = 182.7lbs lean body weight

182.7 / 2.2 = 83 lean mass in kg

370 + (21.6 x 83) = 2162,8 BMR

I ll buy a bf caliper for measuring myself.

For the mean time i was on a 2500 / 2700cals, i feel less energy to lift heavy. Vascularity has improved a little. Am lean, but the abs do not show hard as if i was using steroids. Am working naturally on depth of each block, it looks impossible!

 

[3J]

I can not get my bf% measured so with your estimation:

am 5'8 203lbs at 10% bf... so i would multiply 203 by .10 (converted from percent to decimal)= 20.3lbs

203 - 20.3 = 182.7lbs lean body weight

182.7 / 2.2 = 83 lean mass in kg

370 + (21.6 x 83) = 2162,8 BMR

I ll buy a bf caliper for measuring myself.

For the mean time i was on a 2500 / 2700cals, i feel less energy to lift heavy. Vascularity has improved a little. Am lean, but the abs do not show hard as if i was using steroids. Am working naturally on depth of each block, it looks impossible!

no one said its gonna be easy.. lol.. if it was easy then everyone would be doing it

 

[Inkelis]

Age- 20
Height- 5'11
Weight-180
BF % 15-20? I'll post a picture.
Goals- i would like to cut fat and shred up while putting on muscle.

Me and wife just got done moving so the last few weeks i've been eating fast food for about atleast 1 meal a day and have only been eating 2-3 meals a day. My diet has been very inconsistent the last few weeks.

Here is what i'm working with. I have at my disposal these foods.

8oz Chicken 40pro/5fat/0carb/220 calories
8fl oz low sodium V-8 2pro/0fat/10carb/50 cal
1oz (about 1/4 cup) Walnuts 4pro/18fat/4carb/180 cal
39G Whey protein powder 26pro/1.5fat/8carb/150 cal
protein bar 20pro/4.5fat/17carb/180 cal


This is the idea that i have come up with.

Meal 1 - 8oz chicken/8 fl oz v-8/ 1oz walnut

Meal 2- 8 oz chicken

Meal 3 - 8 oz chicken/V-8

meal 4- 4oz chicken/1oz walnut

Meal 5- 8 oz Chicken

Meal 6- 8 oz chicken
232pro/63.5fat/28carb/1670 calories is the macro for that day.

On a workout day i would do this.

Meal 1- 8 oz chicken/8fl oz v8/1ozwalnuts
Meal 2- 8oz chicken
Meal 3- 8oz chicken/8fl oz v8
Meal 4- 4oz chicken/1oz walnut
Pre-workout- whey protein
PWO- Protein bar
Meal 5- 8oz Chicken
238pro/64.5fat/53carb/1780 calories

I would like to start this tomorrow or the next day. I also have egg whites i could throw in to add some variety (Or just add some calories?)

 

[JamieOleBoy]

Age- 20
Height- 5'11
Weight-180
BF % 15-20? I'll post a picture.
Goals- i would like to cut fat and shred up while putting on muscle.

Me and wife just got done moving so the last few weeks i've been eating fast food for about atleast 1 meal a day and have only been eating 2-3 meals a day. My diet has been very inconsistent the last few weeks.

Here is what i'm working with. I have at my disposal these foods.

8oz Chicken 40pro/5fat/0carb/220 calories
8fl oz low sodium V-8 2pro/0fat/10carb/50 cal
1oz (about 1/4 cup) Walnuts 4pro/18fat/4carb/180 cal
39G Whey protein powder 26pro/1.5fat/8carb/150 cal
protein bar 20pro/4.5fat/17carb/180 cal


This is the idea that i have come up with.

Meal 1 - 8oz chicken/8 fl oz v-8/ 1oz walnut

Meal 2- 8 oz chicken

Meal 3 - 8 oz chicken/V-8

meal 4- 4oz chicken/1oz walnut

Meal 5- 8 oz Chicken

Meal 6- 8 oz chicken
232pro/63.5fat/28carb/1670 calories is the macro for that day.

On a workout day i would do this.

Meal 1- 8 oz chicken/8fl oz v8/1ozwalnuts
Meal 2- 8oz chicken
Meal 3- 8oz chicken/8fl oz v8
Meal 4- 4oz chicken/1oz walnut
Pre-workout- whey protein
PWO- Protein bar
Meal 5- 8oz Chicken
238pro/64.5fat/53carb/1780 calories

I would like to start this tomorrow or the next day. I also have egg whites i could throw in to add some variety (Or just add some calories?)

Egg whites are great, always tasty in the morning. You're gonna be starving yourself I can already tell just by looking...stear away from those protein bars man, they promise nothing good. I'm sure 3J will be in here to check you out and all but I just thought I'd give you some quick tips (to my knowledge).

 

[3J]

Age- 20
Height- 5'11
Weight-180
BF % 15-20? I'll post a picture.
Goals- i would like to cut fat and shred up while putting on muscle.

Me and wife just got done moving so the last few weeks i've been eating fast food for about atleast 1 meal a day and have only been eating 2-3 meals a day. My diet has been very inconsistent the last few weeks.

Here is what i'm working with. I have at my disposal these foods.

8oz Chicken 40pro/5fat/0carb/220 calories
8fl oz low sodium V-8 2pro/0fat/10carb/50 cal
1oz (about 1/4 cup) Walnuts 4pro/18fat/4carb/180 cal
39G Whey protein powder 26pro/1.5fat/8carb/150 cal
protein bar 20pro/4.5fat/17carb/180 cal


This is the idea that i have come up with.

Meal 1 - 8oz chicken/8 fl oz v-8/ 1oz walnut

Meal 2- 8 oz chicken

Meal 3 - 8 oz chicken/V-8

meal 4- 4oz chicken/1oz walnut

Meal 5- 8 oz Chicken

Meal 6- 8 oz chicken
232pro/63.5fat/28carb/1670 calories is the macro for that day.

On a workout day i would do this.

Meal 1- 8 oz chicken/8fl oz v8/1ozwalnuts
Meal 2- 8oz chicken
Meal 3- 8oz chicken/8fl oz v8
Meal 4- 4oz chicken/1oz walnut
Pre-workout- whey protein
PWO- Protein bar
Meal 5- 8oz Chicken
238pro/64.5fat/53carb/1780 calories

I would like to start this tomorrow or the next day. I also have egg whites i could throw in to add some variety (Or just add some calories?)

soo ur eating 1600 calores??

now i want u to go back to post 1 and figure out your bmr/tdee.. use 16% as ur bf.. u'll be suprised at how little ur eating

 

[mtxltd]

Hey 3J, any comments on my last post?

 

[3J]

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

try to make changes based upon your resources.. if your losing weight then thats great!!


refeed days.. every 14 days i want u to drop your fats and up your complex carbs.. and i mean up them high. 300g at least...

 

[jitsubluelv]

Age-30
Weight-245lbs
Height-5’-12”
BF-24% (Calipers)
Goal- Lean out and add lean mass be around 18-19% BF or less
BMR-2199
TDEE-3408

I am starting testosterone replacement therapy (TRT) today and want to check in on my eating habits to make sure I’ll be ok or if I need to alter anything. I have a hard time losing weight unless it is real restrictive as I believe that I am very carb sensitive. I have maintained 240-245lbs for a while now eating the following.

6-7 is breakfast. I eat Oatmeal with 3 eggs and 1 slice of wheat bread.

9-10 is snack time. Here comes the green apple.

12-1 is lunchtime. Lean meats and vegetables or a salad.

3-4 is the second snack time and I have a Zone Bar.

6-7 is dinner time. Lean meats and vegetables.

9-10 is a protein shake.

Ever other day I add Brown Rice to lunch and dinner.

I train 3-4 days a week and do cardio at the beginning of the workout session for roughly 25 mins then in between a group of three exercises I run a 1/6 a mile around the gym so I get about another ½ mile run in. I use to train in ju jitsu and thai boxing but having kids haulted that.


Thanks in advance-

 

[3J]

Age-30
Weight-245lbs
Height-5’-12”
BF-24% (Calipers)
Goal- Lean out and add lean mass be around 18-19% BF or less
BMR-2199
TDEE-3408

I am starting testosterone replacement therapy (TRT) today and want to check in on my eating habits to make sure I’ll be ok or if I need to alter anything. I have a hard time losing weight unless it is real restrictive as I believe that I am very carb sensitive. I have maintained 240-245lbs for a while now eating the following.

6-7 is breakfast. I eat Oatmeal with 3 eggs and 1 slice of wheat bread.

9-10 is snack time. Here comes the green apple.

12-1 is lunchtime. Lean meats and vegetables or a salad.

3-4 is the second snack time and I have a Zone Bar.

6-7 is dinner time. Lean meats and vegetables.

9-10 is a protein shake.

Ever other day I add Brown Rice to lunch and dinner.

I train 3-4 days a week and do cardio at the beginning of the workout session for roughly 25 mins then in between a group of three exercises I run a 1/6 a mile around the gym so I get about another ½ mile run in. I use to train in ju jitsu and thai boxing but having kids haulted that.


Thanks in advance-

take everything u wrote in ur diet and input it into fitday.com and come back to me..

 

[thesilverskitle]

1 whole avocado 7 days a week?

hi there! i have been following this thread for about 3 weeks ever since i found it; alot of helpful stuff!!!

since finding about this i've added flaxseed oil, rye bread and steel cut oatmeal oats for a much much cleaner alternative.

anyways, my question is:

well ever since i've read this you said that avocados contained healthy fats. i love avocados too and its easy to find where i am

Question: i've been eating avocado's everyday, 1 whole avocado 7 days a week = is this okay?

(***they aren't really too big from where i am getting it from, i mean ive seen and eaten bigger servings, but most of the time i only eat the small or medium sized avocado, 1 whole of it in one sitting***)

i am on a low carb diet, goal is to trim body fat, and right now my only source of healthy fats is 1000mg of flaxseed oil supplement taken in the morning, extra virgin olive oil added to my chicken breast before grilling, and the avocados.

thank you very much.

 

[3J]

hi there! i have been following this thread for about 3 weeks ever since i found it; alot of helpful stuff!!!

since finding about this i've added flaxseed oil, rye bread and steel cut oatmeal oats for a much much cleaner alternative.

anyways, my question is:

well ever since i've read this you said that avocados contained healthy fats. i love avocados too and its easy to find where i am

Question: i've been eating avocado's everyday, 1 whole avocado 7 days a week = is this okay?

(***they aren't really too big from where i am getting it from, i mean ive seen and eaten bigger servings, but most of the time i only eat the small or medium sized avocado, 1 whole of it in one sitting***)

i am on a low carb diet, goal is to trim body fat, and right now my only source of healthy fats is 1000mg of flaxseed oil supplement taken in the morning, extra virgin olive oil added to my chicken breast before grilling, and the avocados.

thank you very much.

ill eat 2 avocados a day if i can.. its great for you.. and yes if ur doing a low carb diet then u wanna replace those calories with good fats.. olive oil and avocados are a great way of doing that.. drop the flaxseed oil for fish oil..

 

[JUICEBOXX]

Hey 3J, sorry if this is off topic, so if u can help me clear this up. What is the difference between sweet potatoes and yams? I thought they were the same thing
Also I was reading ur 1st post and going through ur sample cutting diet and noticed the ur meal after pwo doesn't have any carbs it's just turkey breast. I thought it was important to have carbs pwo.

 

[3J]

Hey 3J, sorry if this is off topic, so if u can help me clear this up. What is the difference between sweet potatoes and yams? I thought they were the same thing
Also I was reading ur 1st post and going through ur sample cutting diet and noticed the ur meal after pwo doesn't have any carbs it's just turkey breast. I thought it was important to have carbs pwo.

theyre not the same, but they hold nearly the same nutritional value.. taste the same too for the most part...

if you look at my pwo shake, it includes a whole bagel.. 60g of carbs

 

[thesilverskitle]

ill eat 2 avocados a day if i can.. its great for you.. and yes if ur doing a low carb diet then u wanna replace those calories with good fats.. olive oil and avocados are a great way of doing that.. drop the flaxseed oil for fish oil..

this is great. thanks for fast reply. how can i get my body fat measurement? so i can give you my whole diet info and you could critique it for me.

we only have that electronic scale at my gym which i know you hate. can i just send in a picture of myself now?

 

[3J]

this is great. thanks for fast reply. how can i get my body fat measurement? so i can give you my whole diet info and you could critique it for me.

we only have that electronic scale at my gym which i know you hate. can i just send in a picture of myself now?

yea pm me

 

[jitsubluelv]

Typical meal

take everything u wrote in ur diet and input it into fitday.com and come back to me..

Meal 1
Oats-291/4.8/50.7/12.1
2 Boiled Eggs-154/10.6/1.1/12.5

Meal 2
Green Apple-72/.2/19.1/.4

Meal 3
Chicken breast 8oz-443/17.5/0/67.0
Broccoli 1 Cup-103/5.1/13.2/4.4
(Brown Rice) 1 Cup-234/1.9/48.3/5.4

Meal 4
Zone Bar-210/7/24/14

Meal 5
Chicken breast 8oz-443/17.5/0/67.0
Broccoli 1 Cup-103/5.1/13.2/4.4
(Brown Rice) 1 Cup-234/1.9/48.3/5.4

Meal 6
Muscle Milk Light-100/2.5/6/15

 

[3J]

Meal 1
Oats-291/4.8/50.7/12.1
2 Boiled Eggs-154/10.6/1.1/12.5

Meal 2
Green Apple-72/.2/19.1/.4

Meal 3
Chicken breast 8oz-443/17.5/0/67.0
Broccoli 1 Cup-103/5.1/13.2/4.4
(Brown Rice) 1 Cup-234/1.9/48.3/5.4

Meal 4
Zone Bar-210/7/24/14

Meal 5
Chicken breast 8oz-443/17.5/0/67.0
Broccoli 1 Cup-103/5.1/13.2/4.4
(Brown Rice) 1 Cup-234/1.9/48.3/5.4

Meal 6
Muscle Milk Light-100/2.5/6/15

now add those up and give me a daily total.. also go to post 1 and figure out your bmr/tdee