3J
Super Moderator
then drink two scoops of casein
Free Diet Advice from 3J
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3J
Super Moderator
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Loydchristmas
Member
Yo 3J
29 yrs old
5'10
226 lbs
18.8 % BF
Goals: To be <12% BF and weigh around 210
BMR=2171.65
TDEE= 3366.05
Gym routine varies lately, but for a long time has been
Day 1- Chest / tris
Day 2- Back / Bi's
Day 3- Legs
Day 4- Shoulders / Forearms
Day off, repeat
Cardio 30 mins on elyptical 4 days a week
Diet- Crap. Eat out alot. No sweets or anthing. Just take out food. Pizza, Mexican, Chinese. Yep, crap. I really just dont know what to eat or how to prepare it.
I am an Endomorph for sure.
Lookin for a diet that will get me to where i want to be. Thanks so much.
29 yrs old
5'10
226 lbs
18.8 % BF
Goals: To be <12% BF and weigh around 210
BMR=2171.65
TDEE= 3366.05
Gym routine varies lately, but for a long time has been
Day 1- Chest / tris
Day 2- Back / Bi's
Day 3- Legs
Day 4- Shoulders / Forearms
Day off, repeat
Cardio 30 mins on elyptical 4 days a week
Diet- Crap. Eat out alot. No sweets or anthing. Just take out food. Pizza, Mexican, Chinese. Yep, crap. I really just dont know what to eat or how to prepare it.
I am an Endomorph for sure.
Lookin for a diet that will get me to where i want to be. Thanks so much.
james smith
New member
HEY
Thanks for sharing this useful information with all of us.Keep sharing more tips in the future.
Have a nice time ahead.
regards
james smith
Online chemist
Thanks for sharing this useful information with all of us.Keep sharing more tips in the future.
Have a nice time ahead.
regards
james smith
Online chemist
JamieOleBoy
Yeah Buddy!!!
he wouldn't know your heart rate you'd have to check it...
i just wanna know what i should keep my heart rate at. if would be any different than running on a treadmill kepping ur heart rate at 135bpm
hey 3J long time no talk last time we talked I was very overtrained and loosing strength i took a few days off and did mostly cardio for 45 minutes and a whole lot of ab work for a week and then designed a program after that for 1 day weight training one day cardio abs and weights were kept in the 15-8 range mostly 10s a big difference from the rest pause I was using before in my DC so it was a good change and finally feel like I can go back in solid. I am trying a new approach I will be training
Monday - Morning Chest *x 12 sets
Late Aft- Bis x 8 sets
30 minutes cardio
Tuesday - Morning 30 minutes cardio
forearms x8
Afternoon- triceps x8
traps x 4
Wednesday- Morning - Back x 12
Afternoon- 20minutes HITcardio
Abs Upperx4 lowerx4 sidex4 SS
Thursday- Morning- shoulderx12
Afternoon- Bis x8
trapsx4
Friday- Morning 45 minutes cardio
Afternoon- Legs x10
Sat- Morning- Triceps x8
forearmsx4
Afternoon-20minHIT cardio
Sunday Rest
Maybe I am going to see how this goes I will adjust were i need to just for a short maybe 3 week period or see how I feel for the first week its little gym time 1.5 hrs just
split into two 45 min sessions with no more then 12 sets of any weights done during one period giving me good growth rate im thinking because my muscle will have alot of time to recouop and feed compared to my usual training sessions of 1.5 hrs in one session
My food intake is rather high
Breakfast is something like
2 small flat bread tortilla breads 34grs carbs 220 cals
steak lean 430 cals
pre workout
2 scoops protein 8 carbs 48 pro 3 fat 260
3 tbls peanut butter 9carbs 12 pro 24 fat 300
1 cup 1percent yog plain 16carbs 8pro 3fat 120 cals
post workout shake
1 scoop protein 4 carbs 24protein 1.5 fat 130 cal
20grams dextrose 20 carbs 80 cal
30gram oatmeal 20 carbs 4 protein 3 fat 120
175 gram salmon 240 cal
40 gram oatmeal 30carbs 180 cal
15ml EVOO 130 cal
90 gram or 1 cup broc 6 carbs 30cal
28gr avacado 3 carbs 60cal
1eggwhite 20cal
1pack haddock fish 205 cal
2tbls EVOO 260 cal
2whole eggs 140cal
2egg whites 40cal
2can tuna 240cal
2tbl evoo 260cal
1tbls almond oil 140cal
176gr 1 1/2 cup cottage cheese 1percent 160cal
total 3800 cal 152 carbs to maintain weight I think that is just ridiculous on my last program which i only weight trained 2 out of 5 days and did cardio for a total of 165 minutes in 5 days routine which was 5 days on 1 day off 55/15/30 pro/carb/fat
My tdee is 1698.35 x 1.55 = 2632 I have even lost a bit of muscle since i had last talked to you
I have a ability to put foods together and am looking for more advice on a set of macros that would be good for my new workout scedule I.e for example
something like so i want to be consuming maybe 2700 cals and have less carbs something like 50 10 40 or 45 15 40 i dont know
40pro 20carb 10 fat breakfast /pre workout
24 pro 20 carb post workout
60pro 20carb 20fat meal 1
30pro 0carb 20fat snack
40pro 0carb 10 fat preworkout meal2
20pro 0 carb postworkout 2
60pro 20fat meal 3
50 pro 10 fat meal 4
Hey Dude Im editting the post Im very carb sensitive and I been told by a pro that im either 9 or 10% body fat and I have some loose skin so Im tryin to get to 6% how parden my language but how the fuck do i get there lol should i take out all carbs should i just go with more slower cardio then the HIT i dont know im a light weight already 147 i dont want to loose to much more muscle ukno but i would like to get Really ripped
Monday - Morning Chest *x 12 sets
Late Aft- Bis x 8 sets
30 minutes cardio
Tuesday - Morning 30 minutes cardio
forearms x8
Afternoon- triceps x8
traps x 4
Wednesday- Morning - Back x 12
Afternoon- 20minutes HITcardio
Abs Upperx4 lowerx4 sidex4 SS
Thursday- Morning- shoulderx12
Afternoon- Bis x8
trapsx4
Friday- Morning 45 minutes cardio
Afternoon- Legs x10
Sat- Morning- Triceps x8
forearmsx4
Afternoon-20minHIT cardio
Sunday Rest
Maybe I am going to see how this goes I will adjust were i need to just for a short maybe 3 week period or see how I feel for the first week its little gym time 1.5 hrs just
split into two 45 min sessions with no more then 12 sets of any weights done during one period giving me good growth rate im thinking because my muscle will have alot of time to recouop and feed compared to my usual training sessions of 1.5 hrs in one session
My food intake is rather high
Breakfast is something like
2 small flat bread tortilla breads 34grs carbs 220 cals
steak lean 430 cals
pre workout
2 scoops protein 8 carbs 48 pro 3 fat 260
3 tbls peanut butter 9carbs 12 pro 24 fat 300
1 cup 1percent yog plain 16carbs 8pro 3fat 120 cals
post workout shake
1 scoop protein 4 carbs 24protein 1.5 fat 130 cal
20grams dextrose 20 carbs 80 cal
30gram oatmeal 20 carbs 4 protein 3 fat 120
175 gram salmon 240 cal
40 gram oatmeal 30carbs 180 cal
15ml EVOO 130 cal
90 gram or 1 cup broc 6 carbs 30cal
28gr avacado 3 carbs 60cal
1eggwhite 20cal
1pack haddock fish 205 cal
2tbls EVOO 260 cal
2whole eggs 140cal
2egg whites 40cal
2can tuna 240cal
2tbl evoo 260cal
1tbls almond oil 140cal
176gr 1 1/2 cup cottage cheese 1percent 160cal
total 3800 cal 152 carbs to maintain weight I think that is just ridiculous on my last program which i only weight trained 2 out of 5 days and did cardio for a total of 165 minutes in 5 days routine which was 5 days on 1 day off 55/15/30 pro/carb/fat
My tdee is 1698.35 x 1.55 = 2632 I have even lost a bit of muscle since i had last talked to you
I have a ability to put foods together and am looking for more advice on a set of macros that would be good for my new workout scedule I.e for example
something like so i want to be consuming maybe 2700 cals and have less carbs something like 50 10 40 or 45 15 40 i dont know
40pro 20carb 10 fat breakfast /pre workout
24 pro 20 carb post workout
60pro 20carb 20fat meal 1
30pro 0carb 20fat snack
40pro 0carb 10 fat preworkout meal2
20pro 0 carb postworkout 2
60pro 20fat meal 3
50 pro 10 fat meal 4
Hey Dude Im editting the post Im very carb sensitive and I been told by a pro that im either 9 or 10% body fat and I have some loose skin so Im tryin to get to 6% how parden my language but how the fuck do i get there lol should i take out all carbs should i just go with more slower cardio then the HIT i dont know im a light weight already 147 i dont want to loose to much more muscle ukno but i would like to get Really ripped
Last edited:
Dude before you go into criticing I got some advice from someone with some good knowledge of food and here goes what will be consuming all foods weighed raw except chicken breast easier cooked water loss is too hard to take in consideration
Breakfast 7:00am P/ C/ F
190g Lean ground turkey 36/0/14.25
30g Oatmeal 4 /20/1.5
126g Egg Whites 14/0/0
14g EVOO 0/0/14
54/20/30
If not hungry for meal replaced by shake
2 scoops Opt Nutrition Pro 48/8/3
18g Oatmeal 3/12/1.5
28g Almond oil 0/0/ 28
51/20/32.5
train 8:30-8:45
PWS 9:20-9:30
2 Scoops OPT Nutrition 48/8/3
22g Dextrose 0/22/0
48/30/3
11:00
135g Broccoli 0/9/0
235g chicken breast 50/0/2
28g Avacado 1/2/6
24g EVOO 0/0 24
51/11/32
2:00
2 cans Tuna 60/0/0
14 grs almonds 3.5/2.5/7.5
14gr almond oil 0/0/14
14g EVOO 0/0/14
Lettuce/onions/lime/lemon/ onions trace amounts for taste
63.5/2.5/35.5
4:00-5:00
Train
4:50-5:50
PWS 2
2 Scoops Opt Nutrition 48/8/3
22g Dextrose 0/22/0
48/30/3
7:00-8:30
218g Steak Lean cut 50/0/7.5
52g Avacado 2/4/12
14g Almond oil 0/0/14
52/4/ 35.5
Total 2885 324.5/89.5/135.5
43%/12.5%/42.5%
If still hungry
2 boiled or fried eggs w/fatfree spray 10/0/12/
189g Egg whites 21
31/0/12
Total 3095 355.5/89.5/147.5
44%/11.5%/43%
What do you think about that Diet I am Open to suggestions and tried it today and feel satisfied and very strong in the gym actually stronger then I usually do. The problem with my last diet I was told was that I was not allowing my body to obsorb the food and the high amounts of proteins where just being passed in bowel movements. I was afraid of eating less calories but I feel really good. My goal is to get to 6% body fat im at 10% right now and I dont want to loose any weight just maintain and get stronger and loose fat is that caloric intake okay and I am concerned about my last meal is it okay if im still hungry or what should the still hungry meal be
Breakfast 7:00am P/ C/ F
190g Lean ground turkey 36/0/14.25
30g Oatmeal 4 /20/1.5
126g Egg Whites 14/0/0
14g EVOO 0/0/14
54/20/30
If not hungry for meal replaced by shake
2 scoops Opt Nutrition Pro 48/8/3
18g Oatmeal 3/12/1.5
28g Almond oil 0/0/ 28
51/20/32.5
train 8:30-8:45
PWS 9:20-9:30
2 Scoops OPT Nutrition 48/8/3
22g Dextrose 0/22/0
48/30/3
11:00
135g Broccoli 0/9/0
235g chicken breast 50/0/2
28g Avacado 1/2/6
24g EVOO 0/0 24
51/11/32
2:00
2 cans Tuna 60/0/0
14 grs almonds 3.5/2.5/7.5
14gr almond oil 0/0/14
14g EVOO 0/0/14
Lettuce/onions/lime/lemon/ onions trace amounts for taste
63.5/2.5/35.5
4:00-5:00
Train
4:50-5:50
PWS 2
2 Scoops Opt Nutrition 48/8/3
22g Dextrose 0/22/0
48/30/3
7:00-8:30
218g Steak Lean cut 50/0/7.5
52g Avacado 2/4/12
14g Almond oil 0/0/14
52/4/ 35.5
Total 2885 324.5/89.5/135.5
43%/12.5%/42.5%
If still hungry
2 boiled or fried eggs w/fatfree spray 10/0/12/
189g Egg whites 21
31/0/12
Total 3095 355.5/89.5/147.5
44%/11.5%/43%
What do you think about that Diet I am Open to suggestions and tried it today and feel satisfied and very strong in the gym actually stronger then I usually do. The problem with my last diet I was told was that I was not allowing my body to obsorb the food and the high amounts of proteins where just being passed in bowel movements. I was afraid of eating less calories but I feel really good. My goal is to get to 6% body fat im at 10% right now and I dont want to loose any weight just maintain and get stronger and loose fat is that caloric intake okay and I am concerned about my last meal is it okay if im still hungry or what should the still hungry meal be
3J
Super Moderator
300g protein
150g carbs
120g fats
use fitday.com to help u come up with a diet that meets those reqs
3J
Super Moderator
read and do everything the first post of this thread asks
3J
Super Moderator
u would do whatever intensity that brings ur hr to 130bpm and keeps it there.. play around with diff things and figure it out.. on a flat surface for a fat guy a light jog will take him way over that.. for a fit guy it might not even get him there
3J
Super Moderator
its good.. i would take up your carbs to 150 and drop your fat by 20g but that's about it.. also the meal replacement crap is a no no.. and try to keep your shakes to pwo
Davedawg235
New member
Hi 3J My name is David and I'm hailing from Arizona....Back at age 19 I was somewhere around 200 lbs. 5'8'' and 33% body fat. I succeeded in dropping down to 10% at 150 lbs.
Although I know I should be putting on muscle soon, I did bounce back a little and before a clean bulk I would like to trim down (and maybe make some small muscle gains in the process.)
My current stats are:
22 years old
167 lbs.
5'8''
18%
BMR is 1820.41
TDEE is 2503 I put lightly active as I have been doing a 4 day BB split for the past month (not long at all I know).
My long term goal is to build muscle whilst keeping my BF% relatively low (8-10%) but for now I am appealing to your obvious expertise in dropping a bunch of fat pounds whilst maybe building some muscle since I'm a noob to real hard training.
I do not currently do cardio; but I can definitely manage it as I used to run 4-5 miles in 30 minutes at the peak of my weight loss.
I currently work my job on 3rd shift, so my timing is going to be very awkward and some of my meals are poor due to limited access to food.
As far as my diet I eat 5x daily 3 hours apart
Waking up:
1 cup oats
1 can of tuna
3 oz. carrots
Workout 1 hour after meal
PWO-Protein shake w/ 12-16oz. 1% Milk
Second Meal:
Peanut Butter and Honey Sandwich
Protein Shake
Third Meal:
Protein Bar
Yogurt
Fourth Meal:
Beef Jerky
Easy Mac
Banana
Fifth Meal:
3 Eggs (uncooked or hard boiled)
Protein Shake
I know this is absolutely terrible but you requested brutal honesty and that's what it is, lol. I'm willing to adopt whatever regimen/food style I can to make this happen as soon as possible, but I am also patient as I have seen how long true, healthy progress is. Thanks in advance for any help you provide!
Although I know I should be putting on muscle soon, I did bounce back a little and before a clean bulk I would like to trim down (and maybe make some small muscle gains in the process.)
My current stats are:
22 years old
167 lbs.
5'8''
18%
BMR is 1820.41
TDEE is 2503 I put lightly active as I have been doing a 4 day BB split for the past month (not long at all I know).
My long term goal is to build muscle whilst keeping my BF% relatively low (8-10%) but for now I am appealing to your obvious expertise in dropping a bunch of fat pounds whilst maybe building some muscle since I'm a noob to real hard training.
I do not currently do cardio; but I can definitely manage it as I used to run 4-5 miles in 30 minutes at the peak of my weight loss.
I currently work my job on 3rd shift, so my timing is going to be very awkward and some of my meals are poor due to limited access to food.
As far as my diet I eat 5x daily 3 hours apart
Waking up:
1 cup oats
1 can of tuna
3 oz. carrots
Workout 1 hour after meal
PWO-Protein shake w/ 12-16oz. 1% Milk
Second Meal:
Peanut Butter and Honey Sandwich
Protein Shake
Third Meal:
Protein Bar
Yogurt
Fourth Meal:
Beef Jerky
Easy Mac
Banana
Fifth Meal:
3 Eggs (uncooked or hard boiled)
Protein Shake
I know this is absolutely terrible but you requested brutal honesty and that's what it is, lol. I'm willing to adopt whatever regimen/food style I can to make this happen as soon as possible, but I am also patient as I have seen how long true, healthy progress is. Thanks in advance for any help you provide!
anzel
New member
Hey 3J, You helped me out a few weeks ago and I`ve worked out my diet accordingly. I find it difficult to keep my carbs low w/out sacrificing calories so at the end of the day I find myself lagging behind in calories so I try to make up for it then. I have been dead on with my fats though. Here is a sample of what I have been doing.
BMR- 1882
TEED - 3082
Cal-3600 Pro- 300 Fat - 122 Carbs- 300
MEAL : CAL / PRO / FAT / CARB
7 am
5egg wht : 100 / 27 / 0 / 0
1whole egg: 70 / 6 / 8 / 0
½ avacado : 161/ 2 /14.7/ 8.55
2slices
Eizieckle bread: 80/ 4 /.5 / 15
2 tbl. Honey : 120/0/ 0 / 34
Sub total : 531 /39 /23.2 /58.55
9:45- this was an improvised meal while on the go, I ate this in the supermarket
While food shopping for my moms.
¾ lb roast beef : 540 / 84 / 18 / 0
1 slice rye bread: 83/ 3 / .5 / 15
1/8 lb potato
Salad : 97.5/1.98/5/11.3
Sub total : 720.5 / 88.98 / 23.5 / 26.3
12:00 (pre workout)
2 choc. Lara bars: 400 / 8 / 20 / 54
2 scoops egg protien: 212/48/ 0 / 0
8 oz. skim milk : 90 / 8 / 0 /13
Sub total : 702 / 64 / 20 / 67
2:30 (PWO shake) I start sipping this right after I do weights and
Continue to sip it while doing 20 min of cardio @ 120 bpm.
16 oz coconut milk : 180 / 2 / 10 / 18
2 scoops whey prot : 200/35/ 2 / 10
Subtotal : 380/ 37/ 12/ 28
3;30
200g chicken breast: 234 / 46.8 / 3.8 / 0
1pkg. Froz. Broccoli:105/ 3.5 / 0 / 14
3/4c. 4 bean salad : 184/10.3 / 2.4 /30.4
1 tbl seasame oil : 120/ 0 / 14 /0
Subtotal : 643 / 60.6 / 20.2 / 44.4
7:00
350g Turkey
Meatballs : 406 / 86.1 / 4.2 / 0
150g broccoli: 48 / 5.4 / .45/ 8.85
100g bean salad: 62/ 5 / 1.2 / 15
1 tbl. Sesame oil : 120 /0 /14 / 0
I ate too much turkey here but I was hungry and I wanted to stay away from lots
Of carbs.
Subtotal : 636 / 96.5 / 19.85 / 23.85
Grand total: Cal- 3,612.5 Pro- 386 Fat- 118.75 Carb-248.1
Daily goal is supposed to be 3600 /300/122/300
J
justinbarby
Guest
Well If you want to do diet then you must be make diet chart and also you must be eat only diet food like fruits, vegetables and also you can take food in which protein and vitamins but do not eat oil foods.
anzel
New member
What?
Yeah, this is a bulking diet.
3J helped me out a little and I am just following up with some recommendations from him. The oil is for healthy fats which you need in your diet.
Yeah, this is a bulking diet.
3J helped me out a little and I am just following up with some recommendations from him. The oil is for healthy fats which you need in your diet.
biglykarny
New member
Hey 3J
Im coming to the end of my bulk and would like to lose this extra bit of fat. Gained 18 or so lbs and look 100% better in the mirror. My body fat is roughly at 19.9% now and im weighing about 198. A lil help on constructing a cutting diet would be GREATLY appreciated. Thanks dude.
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