Free Diet Advice from 3J

Here you go-

jitsubluelv said:
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-
Click to expand...
 
Need help with my diet

Hey 3J , you have a good post here. Interested to see if you can help me out.

37 yrs old
183-185 lb
5'11 - 6'0
16.8 % BF

Goals; Wanna be 200-205lbs with less than 15% BF.

Spent the past 9 months eating around 3500-4000 cal/day on average.
diet was clean.

Egg whites & oatmeal, nanna`s, Flax seed oil

skim milk, coconut milk, almond milk smoothies with protien powder

Steamed chicken, spinach,broccoli, brown rice, salads, olive oil

protein shakes( post workout whey)

greek yogurt

london broil, sweet pot. or yams, plenty of veggies.

so if I ate 6 times a day i took in bout 600 cal/meal.

The end result:192lb @ 19.8% body fat (the gut got big!!!) and barely any decent muscle growth.

Work out routine was a all body 5x5 3x/wk
cardio 3x/week 20 min.

I decided to cut back on the eating and I got myself back down to 16.8% BF still doing the 5x5 routine.

My plan is to do my 1st cycle come this sept. so I wanna tune in to a good diet and let er rip.

Thanks!
 
Ready to be critiqued

Hi 3J,
I am just starting my second cycle this week. I had goods gains on my first cycle of test E 250mg/week, but my diet was not where it should have been. I have been trying to learn as much as possible but there are so many opinions out there. I trust you to give me the advice I need to make the most out of this cycle which is test E 600mg/week 16 weeks and possibly adding tren A weeks 4-14. I feel like I have gained some body fat in my lower stomach but I have only been doing cardio for 1 week now so maybe that will take care of it. Either way, I know this needs a lot of work and I am willing to accept your advice.

Age: 24
Sex: M
Height: 5'10"
Weight: 184
BF%: 15.4%
BMR: 1938.12
TDEE: 3343.26

Goals: I ultmately want to be weighing around 200lbs and be at 10% body fat.

Workout:
Done at 6pm.
Weight training duration: ~1h15m.
Cardio Duration: 30-35 min
Monday: Legs/ Lower Back
Tuesday: Chest/Tris
Wednesday: Cardio: Treadmill
Thursday: Back/Biceps
Friday: Shoulders/ Calves
Saturday: Cardio: Running
Sunday: Off

Diet Sample
Macros listed order cal/fat/carb/pro
Meal 1: 8:45AM
1 Cup Oats 607/10.8/103.4/26.3
1 Banana 105/0.4/27/1.3
4 egg whites 68/0.2/1.0/14.3
1 glass orange juice 113/0.1/27.1/1.7
(893/11.5/158.1/43.6)

Mocha : 9:30AM
Im going to miss this lol:crying:
295/6.9/50.3/8.2

Meal 2: 11:45AM
2 tbs natural PB 188/16.1/6.3/8.0
1 cup yogurt 154/3.8/17.2/12.9
(342/19.9/23.5/20.9)

Meal 3: 2:00 PM
2 turkey burgers 659/22.4/52.7/57.5
1 cup lettuce w/light italian 38/2.1/1.6/0.5
(697/24.5/54.3/58)

Meal 4: 4:00-4:30 PM
1 Can Tuna in Water
(171/1.2/0/37.5)

Workout 6-7ish
Whey Protein Shake
(280/1.5/7/60)

Meal 5: 8:30PM
1 Large Chicken breast- skinless 566/23.9/23.5/60.5
1 Large Sweetpotatoe - dont eat skin 210/6.0/36.6/3.6
(776/29.9/60.1/64.1)

Cassien Protein Shake at 11:00 PM
(260/1.5/7/60)

Macro Totals: 3734/96.9/360.7/352.3
 
anzel said:
Hey 3J , you have a good post here. Interested to see if you can help me out.

37 yrs old
183-185 lb
5'11 - 6'0
16.8 % BF

Goals; Wanna be 200-205lbs with less than 15% BF.

Spent the past 9 months eating around 3500-4000 cal/day on average.
diet was clean.

Egg whites & oatmeal, nanna`s, Flax seed oil

skim milk, coconut milk, almond milk smoothies with protien powder

Steamed chicken, spinach,broccoli, brown rice, salads, olive oil

protein shakes( post workout whey)

greek yogurt

london broil, sweet pot. or yams, plenty of veggies.

so if I ate 6 times a day i took in bout 600 cal/meal.

The end result:192lb @ 19.8% body fat (the gut got big!!!) and barely any decent muscle growth.

Work out routine was a all body 5x5 3x/wk
cardio 3x/week 20 min.

I decided to cut back on the eating and I got myself back down to 16.8% BF still doing the 5x5 routine.

My plan is to do my 1st cycle come this sept. so I wanna tune in to a good diet and let er rip.

Thanks!
Click to expand...

take everything u posted here and put it into fitday.com.. and then come back to me
 
Furiously Skinny said:
Hi 3J,
I am just starting my second cycle this week. I had goods gains on my first cycle of test E 250mg/week, but my diet was not where it should have been. I have been trying to learn as much as possible but there are so many opinions out there. I trust you to give me the advice I need to make the most out of this cycle which is test E 600mg/week 16 weeks and possibly adding tren A weeks 4-14. I feel like I have gained some body fat in my lower stomach but I have only been doing cardio for 1 week now so maybe that will take care of it. Either way, I know this needs a lot of work and I am willing to accept your advice.

Age: 24
Sex: M
Height: 5'10"
Weight: 184
BF%: 15.4%
BMR: 1938.12
TDEE: 3343.26

Goals: I ultmately want to be weighing around 200lbs and be at 10% body fat.

Workout:
Done at 6pm.
Weight training duration: ~1h15m.
Cardio Duration: 30-35 min
Monday: Legs/ Lower Back
Tuesday: Chest/Tris
Wednesday: Cardio: Treadmill
Thursday: Back/Biceps
Friday: Shoulders/ Calves
Saturday: Cardio: Running
Sunday: Off

Diet Sample
Macros listed order cal/fat/carb/pro
Meal 1: 8:45AM
1 Cup Oats 607/10.8/103.4/26.3
do 1/2 cup
1 Banana 105/0.4/27/1.3
drop this
4 egg whites 68/0.2/1.0/14.3
1 glass orange juice 113/0.1/27.1/1.7
(893/11.5/158.1/43.6)
out with the oj.. have an orange instead!
Mocha : 9:30AM
Im going to miss this lol:crying:
295/6.9/50.3/8.2
black coffee or coffee with skim milk and sugar free sweetner..
Meal 2: 11:45AM
2 tbs natural PB 188/16.1/6.3/8.0
1 cup yogurt 154/3.8/17.2/12.9
(342/19.9/23.5/20.9)

Meal 3: 2:00 PM
2 turkey burgers 659/22.4/52.7/57.5
1 cup lettuce w/light italian 38/2.1/1.6/0.5
(697/24.5/54.3/58)

Meal 4: 4:00-4:30 PM
1 Can Tuna in Water
(171/1.2/0/37.5)
carbs, complex at least 30g
Workout 6-7ish
Whey Protein Shake
(280/1.5/7/60)
add a white bagel here.. dont eat the whole thing.. eat about 3/4

Meal 5: 8:30PM
1 Large Chicken breast- skinless 566/23.9/23.5/60.5
1 Large Sweetpotatoe - dont eat skin 210/6.0/36.6/3.6
(776/29.9/60.1/64.1)
cut this in half
Cassien Protein Shake at 11:00 PM
(260/1.5/7/60)

Macro Totals: 3734/96.9/360.7/352.3
Click to expand...

that should help.. cardio is a must if your gaining anything more then 1-1.5lbs a week cut back 200calories a week untill u get to that point
 
I'm 24, 5' 10", 153lbs and 8% bodyfat. My goal is to weigh 165-170lbs and have 6% bf. I've been training for 1.5 years and I'm getting close to my goal (I started out at 130lbs). I was directed from other members to check out the diet forum. My current diet is pretty clean and I've put a lot of work into it, so I really don't know what else to do with it from here, which is why I need help. An average day looks like this:

16 oz of water upon waking

Meal 1
1 cup oats
1/2 cup soy milk
1/2 banana
1/3 cup red grapes
1/2 scoop pea isolate
1/2 scoop soy isolate
5g glutamine
omega-3, multi, calcium

657 calories, 40g protein, 78g carbs, 8g fat

wait an hour and a half, then train.

Meal 2, post workout
1/2 scoop pea isolate
1/2 scoop soy isolate
10g glutamine
1 large banana
1 large apple

401 calories, 30g protein, 56g carbs, 2g fat

Meal 3
1 clementine
1/3 cup mixed unsalted nuts

139 calories, 4g protein, 14g carbs, 10g fat

Meal 4
8oz grilled chicken
2 cups dark lettuce
1 tbs caeser dressing

250 calories, 44g protein, 0g carbs, 2g fat

Meal 5
3 whole wheat low carb tortilla
1/3 cup hummus

400 calories, 17g protein, 27g carbs, 8g fat

Meal 6
1.5 cup oats
2 cups soy milk
1/2 banana
1/3 cup red grapes
5 egg whites
1 whole egg
1 tbs ketchup
1/4 cup unsalted almonds
omega-3, calcium

1094 calories, 67g protein, 132g carbs, 34g fat

Daily totals:
2941 calories
203g protein
307g carbs
64g fat

I feel like I could use a lot more vegetables, but I'm having trouble fitting them into my diet. So far I'll munch on carrots here and there durring the day, but that's really it for vegetables. Which I forgot, so tack on another 30 calories or so for those carrots. I also avoid dairy at all cost, so that's what explains the soy/pea shake for pre and post workout.

Any help or suggestions that will get me to my target goal would be amazing. Thanks for reading.

I'm not sure if you need any info on my level of activity, but I train with weights, correctly, 4 days a week. Then I run sprints once a week and swim once a week, both 20-30 min HIIT sessions. I also walk a lot. It's not uncommon for me to walk a few miles a day. Hope that helps, thanks again.
 
Last edited:
Age-30
Weight-245lbs
Height-5’-12”
BF-24% (Calipers)
Goal- Lean out and add lean mass be around 18-19% BF (first goal) then to 12% or less. Need to set realistic goals
BMR-2199
TDEE-3408


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

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

2387/74.1/223.9(rice days)127.3(non-rice days)/207.6

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 this way.

I train 3-4 days a week in a crossfit style 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.
 
Hey 3J, would it be ok to do abs on an empty stomach after am cardio.
Also how long do u wait to eat ur first meal after am cardio
And would it be consinder pwo and would a pwo shake with a white bagel be more bennifical after am cardio.
 
JUICEBOXX said:
Hey 3J, would it be ok to do abs on an empty stomach after am cardio.

I asked 3J this very question and the answer was no it is not alright. I think because of catabolism but not 100% sure.

Also how long do u wait to eat ur first meal after am cardio
And would it be consinder pwo and would a pwo shake with a white bagel be more bennifical after am cardio.
Click to expand...

I am interested in hearing 3J's response to the pwo meal and shake. I do cardio every morning, i have a pwo shake after cardio then another one after my weight training session later in the day. I usually eat my pwo meal about 30 minutes after my shakes.
 
Need help with my diet

--------------------------------------------------------------------------------

Hey 3J , you have a good post here. Interested to see if you can help me out.

37 yrs old
183-185 lb
5'11 - 6'0
16.8 % BF

Goals; Wanna be 200-205lbs with less than 15% BF.

Spent the past 9 months eating around 3500-4000 cal/day on average.
diet was clean. I eat lots of chicken but I also eat beef & fish as well. Here are 2 sample days of my diet.

here is a slightly lighter eating day for me:

6:30am
6 egg wht. 120/48/2/0
0%yogurt 90/15/7/0
orange 85/1/21/0
bannana 100/1/26/0
1 cup cheerios 100/3/21/2
8oz. skim milk 110/9/17/0
1/8 c. walnuts 100/2.5/2/10

Subtotal: 710/79.5/96/12

10:00am
200grams chix breast 234/46.8/0/3.8
75 g. Brown rice 250/5/55/2.5
2tbl. olive oil 240/0/0/28

subtotal : 745/51.8/55/34

12:00
protein shake 190/25/9/2

2:00pm
1/4 lb Ground turkey (100g) 116/24.6/0/1.2
50g Feta cheese 125/10.5/3.5/7
multigrain bread 100/4/22/1
75g brwn rice 250/5/55/2.5
1c salad no dressing 7.5/1/2/0

Subtotal:859/45/83/39.5

5:00 pm
150g chix breast 175.5/35.1/0/2.85
150g broccoli 48/5.4/8.85/.45
250g homemade tom. sauce 117/2.5/22/2
100g multigrain pasta 200/10/35/2
1tbl olive oil 120/0/0/14

subtotal:660.5/53/65.85/21.3

8:00 pm 16oz of skim milk 220/18/34/0

Grand total : 3385/273/343/109

Heres a heavy eating day:

8:30 am
3 egg wht. 60/24/1/0
1 whole egg 70/6/1/4
1-1/2 c oats 480/18/78/9
1/8c walnuts 100/2.5/2/10
1tbl. honey 60/0/17/0
1 tbl flax seed oil 110/0/0/11

subtotal: 985/52/126/34

11;00 post workout shake 190/25/9/2

12:30
100g chix breast 117/24/0/2
2oz. rice cheese 140/12/4/8
2c salad 15/2/4/0
100g brown rice 360/7.5/77.5/5
1 tbl. olive oil 120/0/0/14
1/2 c homemade sauce 70/2/12/3

subtotal: 822/47.5/98/32

2;30PM
shake: 16oz rice milk 260/2/52/5
1 bannana 100/1/26/0
1 scoop pro powder 190/25/9/2

subtotal : 555/28/87/7

5:00pm
150g chix breast 175.5/35.1/0/2.85
2c salad 20/2/4/0
4 tbl avacado dressing homemade (no info)
200g yam 202/4.2/46.4/.4
2 tbl flax seed oil 220/0/0/22

sub total: 598/42/52/26

8:45pm
Berry shake,
160z rice milk 260/2/52/5
1c frozen berries 90/2/22/.5
1 scoop pro powder 190/25/9/2

Grand total: 4030/ 228.5/ 527/108

The way it looks to me, my protein intake should be higher & my carb intake lower.

The end result:192lb @ 19.8% body fat (the gut got big!!!) and barely any decent muscle growth.

Work out routine was a all body 5x5 3x/wk
cardio 3x/week 20 min.

I decided to cut back on the eating and I got myself back down to 16.8% BF still doing the 5x5 routine.

My plan is to do my 1st cycle come this sept. so I wanna tune in to a good diet and let er rip.

Thanks!
 
anzel said:
--------------------------------------------------------------------------------

Hey 3J , you have a good post here. Interested to see if you can help me out.

37 yrs old
183-185 lb
5'11 - 6'0
16.8 % BF

Goals; Wanna be 200-205lbs with less than 15% BF........snip
Click to expand...

Read post 1 and get your BMR/TDEE
 
CallmeIan said:
I'm 24, 5' 10", 153lbs and 8% bodyfat. My goal is to weigh 165-170lbs and have 6% bf. I've been training for 1.5 years and I'm getting close to my goal (I started out at 130lbs). I was directed from other members to check out the diet forum. My current diet is pretty clean and I've put a lot of work into it, so I really don't know what else to do with it from here, which is why I need help. An average day looks like this:

16 oz of water upon waking

Meal 1
1 cup oats
1/2 cup soy milk
1/2 banana
1/3 cup red grapes
1/2 scoop pea isolate
1/2 scoop soy isolate
5g glutamine
omega-3, multi, calcium
soy is horrible for males.. switch to whey.. get soy out of your diet asap
657 calories, 40g protein, 78g carbs, 8g fat

wait an hour and a half, then train.

Meal 2, post workout
1/2 scoop pea isolate
1/2 scoop soy isolate
10g glutamine
1 large banana
1 large apple
your first two meals dont relaly have any real food in it.. dont get me wrong the apples and such are great for u.. but wheres the meat?? eggs?
401 calories, 30g protein, 56g carbs, 2g fat

Meal 3
1 clementine
1/3 cup mixed unsalted nuts

139 calories, 4g protein, 14g carbs, 10g fat

Meal 4
8oz grilled chicken
2 cups dark lettuce
1 tbs caeser dressing
balsamic vinaigrette?
250 calories, 44g protein, 0g carbs, 2g fat

Meal 5
3 whole wheat low carb tortilla
1/3 cup hummus

400 calories, 17g protein, 27g carbs, 8g fat

Meal 6
1.5 cup oats
2 cups soy milk
1/2 banana
1/3 cup red grapes
5 egg whites
1 whole egg
1 tbs ketchup
1/4 cup unsalted almonds
omega-3, calcium
ur last meal should consist of a slow digesting protein.. so casein shakes or cottage cheese or lean beef
1094 calories, 67g protein, 132g carbs, 34g fat

Daily totals:
2941 calories
203g protein
307g carbs
64g fat

I feel like I could use a lot more vegetables, but I'm having trouble fitting them into my diet. So far I'll munch on carrots here and there durring the day, but that's really it for vegetables. Which I forgot, so tack on another 30 calories or so for those carrots. I also avoid dairy at all cost, so that's what explains the soy/pea shake for pre and post workout.

Any help or suggestions that will get me to my target goal would be amazing. Thanks for reading.

I'm not sure if you need any info on my level of activity, but I train with weights, correctly, 4 days a week. Then I run sprints once a week and swim once a week, both 20-30 min HIIT sessions. I also walk a lot. It's not uncommon for me to walk a few miles a day. Hope that helps, thanks again.
Click to expand...

bmr/tdee??
 
Nedd help with diet (repost)

Hey 3J , you have a good post here. Interested to see if you can help me out.

37 yrs old
183-185 lb
5'11 - 6'0
16.8 % BF

BMR = 1882
TEED= 3082 (I think this is too low)

Goals; Wanna be 200-205lbs with less than 15% BF.

To figure out how many cals I needed I multiplied my weight by 19 to get Approx. 3600cal/day.

Spent the past 9 months eating around 3500-4000 cal/day on average.
diet was clean. I eat lots of chicken but I also eat beef & fish as well. Here are 2 sample days of my diet.

here is a slightly lighter eating day for me:

6:30am
6 egg wht. 120/48/2/0
0%yogurt 90/15/7/0
orange 85/1/21/0
bannana 100/1/26/0
1 cup cheerios 100/3/21/2
8oz. skim milk 110/9/17/0
1/8 c. walnuts 100/2.5/2/10

Subtotal: 710/79.5/96/12

10:00am
200grams chix breast 234/46.8/0/3.8
75 g. Brown rice 250/5/55/2.5
2tbl. olive oil 240/0/0/28

subtotal : 745/51.8/55/34

12:00
protein shake 190/25/9/2

2:00pm
1/4 lb Ground turkey (100g) 116/24.6/0/1.2
50g Feta cheese 125/10.5/3.5/7
multigrain bread 100/4/22/1
75g brwn rice 250/5/55/2.5
1c salad no dressing 7.5/1/2/0

Subtotal:859/45/83/39.5

5:00 pm
150g chix breast 175.5/35.1/0/2.85
150g broccoli 48/5.4/8.85/.45
250g homemade tom. sauce 117/2.5/22/2
100g multigrain pasta 200/10/35/2
1tbl olive oil 120/0/0/14

subtotal:660.5/53/65.85/21.3

8:00 pm 16oz of skim milk 220/18/34/0

Grand total : 3385/273/343/109

Heres a heavy eating day:

8:30 am
3 egg wht. 60/24/1/0
1 whole egg 70/6/1/4
1-1/2 c oats 480/18/78/9
1/8c walnuts 100/2.5/2/10
1tbl. honey 60/0/17/0
1 tbl flax seed oil 110/0/0/11

subtotal: 985/52/126/34

11;00 post workout shake 190/25/9/2

12:30
100g chix breast 117/24/0/2
2oz. rice cheese 140/12/4/8
2c salad 15/2/4/0
100g brown rice 360/7.5/77.5/5
1 tbl. olive oil 120/0/0/14
1/2 c homemade sauce 70/2/12/3

subtotal: 822/47.5/98/32

2;30PM
shake: 16oz rice milk 260/2/52/5
1 bannana 100/1/26/0
1 scoop pro powder 190/25/9/2

subtotal : 555/28/87/7

5:00pm
150g chix breast 175.5/35.1/0/2.85
2c salad 20/2/4/0
4 tbl avacado dressing homemade (no info)
200g yam 202/4.2/46.4/.4
2 tbl flax seed oil 220/0/0/22

sub total: 598/42/52/26

8:45pm
Berry shake,
160z rice milk 260/2/52/5
1c frozen berries 90/2/22/.5
1 scoop pro powder 190/25/9/2

Grand total: 4030/ 228.5/ 527/108

The way it looks to me, my protein intake should be higher & my carb intake lower.

The end result:192lb @ 19.8% body fat (the gut got big!!!) and barely any decent muscle growth.

Work out routine was a all body 5x5 3x/wk
cardio 3x/week 20 min.

I decided to cut back on the eating and I got myself back down to 16.8% BF still doing the 5x5 routine.

My plan is to do my 1st cycle come this sept. so I wanna tune in to a good diet and let er rip.

Thanks!
 
jitsubluelv said:
Age-30
Weight-245lbs
Height-5’-12”
BF-24% (Calipers)
Goal- Lean out and add lean mass be around 18-19% BF (first goal) then to 12% or less. Need to set realistic goals
BMR-2199
TDEE-3408


Meal 1
Oats-291/4.8/50.7/12.1
2 Boiled Eggs-154/10.6/1.1/12.5
ok
Meal 2
Green Apple-72/.2/19.1/.4
thiss is not a meal.. eat a meal
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
is that 8oz cooked??
Meal 4
Zone Bar-210/7/24/14
crap
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 if you didn't buy a large amount of this (as in if u didn't buy a 2lb or 5lb of it) toss it.. this shake is crap
(Ever other day I add Brown Rice to lunch and dinner.)
dont add brown rice to dinner
2387/74.1/223.9(rice days)127.3(non-rice days)/207.6

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 this way.

I train 3-4 days a week in a crossfit style 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.
Click to expand...

up your cardio.. can u do empty stomach am cardio??

as for your last meal.. get a slow digesting protein in there.. casein.. lean beef.. cottage cheese
 
Welter said:
I am interested in hearing 3J's response to the pwo meal and shake. I do cardio every morning, i have a pwo shake after cardio then another one after my weight training session later in the day. I usually eat my pwo meal about 30 minutes after my shakes.
Click to expand...

in the morning if your doing empty stomach cardio that's all u should be doing..

ur pwo shake should include semi-simple carbs
 
anzel said:
--------------------------------------------------------------------------------

Hey 3J , you have a good post here. Interested to see if you can help me out.

37 yrs old
183-185 lb
5'11 - 6'0
16.8 % BF

Goals; Wanna be 200-205lbs with less than 15% BF.

Spent the past 9 months eating around 3500-4000 cal/day on average.
diet was clean. I eat lots of chicken but I also eat beef & fish as well. Here are 2 sample days of my diet.

here is a slightly lighter eating day for me:

6:30am
6 egg wht. 120/48/2/0
0%yogurt 90/15/7/0
orange 85/1/21/0
bannana 100/1/26/0
1 cup cheerios 100/3/21/2
8oz. skim milk 110/9/17/0
1/8 c. walnuts 100/2.5/2/10

Subtotal: 710/79.5/96/12

10:00am
200grams chix breast 234/46.8/0/3.8
75 g. Brown rice 250/5/55/2.5
2tbl. olive oil 240/0/0/28

subtotal : 745/51.8/55/34

12:00
protein shake 190/25/9/2

2:00pm
1/4 lb Ground turkey (100g) 116/24.6/0/1.2
50g Feta cheese 125/10.5/3.5/7
multigrain bread 100/4/22/1
75g brwn rice 250/5/55/2.5
1c salad no dressing 7.5/1/2/0

Subtotal:859/45/83/39.5

5:00 pm
150g chix breast 175.5/35.1/0/2.85
150g broccoli 48/5.4/8.85/.45
250g homemade tom. sauce 117/2.5/22/2
100g multigrain pasta 200/10/35/2
1tbl olive oil 120/0/0/14

subtotal:660.5/53/65.85/21.3

8:00 pm 16oz of skim milk 220/18/34/0

Grand total : 3385/273/343/109

Heres a heavy eating day:

8:30 am
3 egg wht. 60/24/1/0
1 whole egg 70/6/1/4
1-1/2 c oats 480/18/78/9
1/8c walnuts 100/2.5/2/10
1tbl. honey 60/0/17/0
1 tbl flax seed oil 110/0/0/11

subtotal: 985/52/126/34

11;00 post workout shake 190/25/9/2

12:30
100g chix breast 117/24/0/2
2oz. rice cheese 140/12/4/8
2c salad 15/2/4/0
100g brown rice 360/7.5/77.5/5
1 tbl. olive oil 120/0/0/14
1/2 c homemade sauce 70/2/12/3

subtotal: 822/47.5/98/32

2;30PM
shake: 16oz rice milk 260/2/52/5
1 bannana 100/1/26/0
1 scoop pro powder 190/25/9/2

subtotal : 555/28/87/7

5:00pm
150g chix breast 175.5/35.1/0/2.85
2c salad 20/2/4/0
4 tbl avacado dressing homemade (no info)
200g yam 202/4.2/46.4/.4
2 tbl flax seed oil 220/0/0/22

sub total: 598/42/52/26

8:45pm
Berry shake,
160z rice milk 260/2/52/5
1c frozen berries 90/2/22/.5
1 scoop pro powder 190/25/9/2

Grand total: 4030/ 228.5/ 527/108

The way it looks to me, my protein intake should be higher & my carb intake lower.

The end result:192lb @ 19.8% body fat (the gut got big!!!) and barely any decent muscle growth.

Work out routine was a all body 5x5 3x/wk
cardio 3x/week 20 min.

I decided to cut back on the eating and I got myself back down to 16.8% BF still doing the 5x5 routine.

My plan is to do my 1st cycle come this sept. so I wanna tune in to a good diet and let er rip.

Thanks!
Click to expand...

bmr/tdee
 
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