3J
Super Moderator
absolutly
Free Diet Advice from 3J
- Thread starter 3J
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absolutly
anzel
New member
3J
Super Moderator
3J
Super Moderator
follow a 35/45/20 diet (roughly)
at 3500 calories you're macros should look like:
300g protien
400g carbs
77g fats
if ur on this diet and u notice that your still gaining too much weight.. u can do two things
1. lower ur calories through ur carbs 300 calories a week untill u ONLY gain 1-1.5lbs a week
2. drop your carbs and up your fats.. i would do this first..
for every 2 grams of carbs u drop add a gram of fat.. that'll rougly equal out..
so i would rather have it look like this
300g protein
300g carbs
122g fats
experiment with it.. it seems u dont exactly know what u need to do to bulk yet.. these are just starting points..
revamp your diet to meet one of the said criteria above and ill critique it again.. also look at my sample bulking diet on page one for inspiration and reference.. its good stuff
jitsubluelv
New member
jitsubluelv
New member
3J,
Should I be ok switching meal 2 from an apple to say 3 egg whites and brocc.? For replacing the Zonebar in the afternoon should I just use some type lean protien or another small meal?
Thanks for the advice!
J
Should I be ok switching meal 2 from an apple to say 3 egg whites and brocc.? For replacing the Zonebar in the afternoon should I just use some type lean protien or another small meal?
Thanks for the advice!
J
3J
Super Moderator
follow ur macros needs.. egg whites and brocc sound good ( u could even keep the apple in there, im just trying to say the apple by itself isn't sufficnet) and yes, a lean protein meal would fix the other part
ok im 19 years old im 5'7 and 164 lbs not sure wut my bf is but i used one of those ones on the internet measured my myself and all and it came up with 12% bf which im pretty sure im more than that
my workout routine:
monday:chest and triceps 3 exercises each 5 sets each 8-12 reps each Core 1 set 35 reps of crunch machine and some mat exercises
tuesday:shoulders and traps 3 exercises each 3 sets each 8-12 reps each
wednesday:cardio for 20 min usually at the end of cardio is when i check my hr and its usually in the 160s and repeat of core exercises
Thursday:forearms and legs 3 exercises each 3 sets for forearms and 5 sets for legs
friday:back and biceps 3 exercises each 5 sets each 8-12 reps each repeat core
sat and sunday: repeat of cardio for both days
Diet:
meal 1
1 diet coke 12 fl oz
1 large egg 6/1/4.5/70
1 serving of low fat cottage cheese 12/6/1.5/80
1 multi grain english muffin 5/26/1/100
1 serving of special k red berries cereal 3/26/0/120
1/2 serving of silk light soy milk 3/4/1/35
1 serving organic almonds 6/6/14/162
35/69/22/567
snack
apple,grapes, cantolope, or banana
meal 2
2 servings of solid white albacore tuna 26/0/4/140
2 slices of 12 grain whole grain bread 10/42/3/220
lots of franks hot sauce (tuna doesn't have a lot of flavor)
1/2 serving of 90 sec brown rice 2.5/22/1.5/110
1/2 serving of canned peas 1.5/6.5/0/30
1/2 serving of canned redbeans 3/9.5/0/45
43/80/8.5/545
1 diet coke 12 fl oz
meal 3
either 4 oz of extra lean ground beef 25/0/4.5/130
or
4 oz of skinless chicken 22/0/.5/100
1 sandwich round (bun) 4/21/1/100
1/2 serving of 90 sec brown rice 2.5/22/1.5/110
1/2 serving of canned peas 1.5/6.5/0/30
1/2 serving of canned redbeans 3/9.5/0/45
(beef) 36/59/7/415 (chicken) 33/59/3/385
post workout
special k protein bar 10/25/6/180
max protein shake 22/3/2/118
32/28/8/298
total: 146 or 143/236/45.5 or 41.5/1825 or1795
probably to low on protein and carloies
my workout routine:
monday:chest and triceps 3 exercises each 5 sets each 8-12 reps each Core 1 set 35 reps of crunch machine and some mat exercises
tuesday:shoulders and traps 3 exercises each 3 sets each 8-12 reps each
wednesday:cardio for 20 min usually at the end of cardio is when i check my hr and its usually in the 160s and repeat of core exercises
Thursday:forearms and legs 3 exercises each 3 sets for forearms and 5 sets for legs
friday:back and biceps 3 exercises each 5 sets each 8-12 reps each repeat core
sat and sunday: repeat of cardio for both days
Diet:
meal 1
1 diet coke 12 fl oz
1 large egg 6/1/4.5/70
1 serving of low fat cottage cheese 12/6/1.5/80
1 multi grain english muffin 5/26/1/100
1 serving of special k red berries cereal 3/26/0/120
1/2 serving of silk light soy milk 3/4/1/35
1 serving organic almonds 6/6/14/162
35/69/22/567
snack
apple,grapes, cantolope, or banana
meal 2
2 servings of solid white albacore tuna 26/0/4/140
2 slices of 12 grain whole grain bread 10/42/3/220
lots of franks hot sauce (tuna doesn't have a lot of flavor)
1/2 serving of 90 sec brown rice 2.5/22/1.5/110
1/2 serving of canned peas 1.5/6.5/0/30
1/2 serving of canned redbeans 3/9.5/0/45
43/80/8.5/545
1 diet coke 12 fl oz
meal 3
either 4 oz of extra lean ground beef 25/0/4.5/130
or
4 oz of skinless chicken 22/0/.5/100
1 sandwich round (bun) 4/21/1/100
1/2 serving of 90 sec brown rice 2.5/22/1.5/110
1/2 serving of canned peas 1.5/6.5/0/30
1/2 serving of canned redbeans 3/9.5/0/45
(beef) 36/59/7/415 (chicken) 33/59/3/385
post workout
special k protein bar 10/25/6/180
max protein shake 22/3/2/118
32/28/8/298
total: 146 or 143/236/45.5 or 41.5/1825 or1795
probably to low on protein and carloies
oh yeah my goal is to put on lean muscle mass and cut bf but also i know all my research on test says i should wait a while before i take my first cycle but im a bit impatient and am thinking of starting a cycle of test cyp on mon not that im asking advice on the test
Last edited:
bfass05
New member
can you critique this cutting diet for me and maybe come up with a bulking that I plan to start in the fall
cutting diet been on for about 2 months...went from 205 at 11%bf to 185 at 8%bf
Stats:
age:20
height:6'0
weight:185(cutting)
bf:8%
BMR:2207.08
TDEE:-1807?
meals(pro/carb/cal/)
10am: 3egg whites 1 whole egg
(28/0/112)
1cup oatmeal
(10/60/280)
12pm: 8oz chicken breast
(40/0/160)
1cup brown rice
(5/40/180)
1pm: preworkout shake
(20/3/92)
3-4pm: post workout shake
(40/6/184)
6pm:2 4oz tilapia
(40/0/160)
1cup brown rice
(5/40/180)
10-11pm: shake before bed
(40/6/184)
total(pro/carb/cal)
(228/155/1532) don't know how much fat though
Obviously my cal is low and that would explain for the rapid weight loss but critiqueing wise what i guess I should just up the cals to increase my strength because it has obviously gone down considerably but I've begun to maintain now...also any idea's for a bulking diet?
thanks for the help
cutting diet been on for about 2 months...went from 205 at 11%bf to 185 at 8%bf
Stats:
age:20
height:6'0
weight:185(cutting)
bf:8%
BMR:2207.08
TDEE:-1807?
meals(pro/carb/cal/)
10am: 3egg whites 1 whole egg
(28/0/112)
1cup oatmeal
(10/60/280)
12pm: 8oz chicken breast
(40/0/160)
1cup brown rice
(5/40/180)
1pm: preworkout shake
(20/3/92)
3-4pm: post workout shake
(40/6/184)
6pm:2 4oz tilapia
(40/0/160)
1cup brown rice
(5/40/180)
10-11pm: shake before bed
(40/6/184)
total(pro/carb/cal)
(228/155/1532) don't know how much fat though
Obviously my cal is low and that would explain for the rapid weight loss but critiqueing wise what i guess I should just up the cals to increase my strength because it has obviously gone down considerably but I've begun to maintain now...also any idea's for a bulking diet?
thanks for the help
Last edited:
3J
Super Moderator
what type of shake is that ur having before bed??
casein comes powdered as well. I try and eat some lean roast beef or any type of lean beef. Don't like to cook that late usually but when i don't have roast beef i mix up a casein shake with water.
bfass05
New member
haha my bad, yea i know caesin is a powder as well...i used to take before bed for a little bit but then stopped for some reason...idk i guess i just didn't want to have 2 different proteins or something. But the other day I was actually thinking about putting it back in
anzel
New member
Thanks for the info, got another question
I noticed in your sample bulking diet that there was a lack of fiborous carbs. I like to eat my veggies and now at night I like a piece of london broil and brussle sprouts with some olive oil. What ya think of that?
Also, I did some reading on cardio and I`m getting alot of mixed messages on doing it on an empty stomach 1st thing a.m. I know you say its ok but others say its not (so confused) and that it will make you catabolic. Can you shed more light on this subject?
I noticed in your sample bulking diet that there was a lack of fiborous carbs. I like to eat my veggies and now at night I like a piece of london broil and brussle sprouts with some olive oil. What ya think of that?
Also, I did some reading on cardio and I`m getting alot of mixed messages on doing it on an empty stomach 1st thing a.m. I know you say its ok but others say its not (so confused) and that it will make you catabolic. Can you shed more light on this subject?
3J
Super Moderator
actually u caught a mistake.. i hadn't added it.. i just edited it.. thx for that.. a lack of fibrous carbs in a bulking diet is a no no.. u need fiber to push all that food through... ur london broil meal is perfectly fine
morning empty stomach cardio should be done at a low intensity for 30-45 min... dont let ur hr go over 130bpm..
so a nice incline walk should be sufficient... if u were to go medium or high intensity.. u'd prob go catabolic
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