Free Diet Advice from 3J

[Ceevs]

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.

Sorry man.. probably confused you.. my old man was still logged in when i posted that. I can find my diet plan too.. i thought i quoted it.. its on page 21 i believe.

 

[JUICEBOXX]

Im confused by the last 2 post

 

[SnowBird]

Age 22
BW-191
Height-5'11
BF-14-16%
Goal-as much lean mass as possible on cycle.

BMR-2001
TEED-3100

My diet has gone to shit this summer. Just ate whatever and made sure to get my protein intake over 200g a day. There really hasnt been any structure other than that. Im usually very good with being disciplined just not sure what type of macro make up or calorie amount i should be at these days.

 

[abel6932]

Hey brother i saw your post and was hoping you could help me out.

Age:36
Height:5'9
Weight:290
BF:45%
I want to get down to 200-205 8% bf or less and get cut

 

[3J]

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!

3000 calories

250g protein
250g carbs
100g fats.. rougly..

build a diet around that... your starving urself..

also, slowly build up to that diet.. add 500 calories a week... log everything into fitday.com

 

[3J]

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

you've gone and made me proud...
very nice..

what kinda potato?

 

[3J]

Age 22
BW-191
Height-5'11
BF-14-16%
Goal-as much lean mass as possible on cycle.

BMR-2001
TEED-3100

My diet has gone to shit this summer. Just ate whatever and made sure to get my protein intake over 200g a day. There really hasnt been any structure other than that. Im usually very good with being disciplined just not sure what type of macro make up or calorie amount i should be at these days.

for the next two days log everything u eat and come back to me.. i need to know where ur metabolism is at

 

[3J]

Hey brother i saw your post and was hoping you could help me out.

Age:36
Height:5'9
Weight:290
BF:45%
I want to get down to 200-205 8% bf or less and get cut

u can do it man!!!

log everything u reguarly eat for the next two day.. come back to me.. be brutaly honest.. no one here is gonna judge you...

we'll move forward from there

 

[3J]

hey guys,
I JUST WANNA APOLOGIZE TO EVERYONE FOR TAKING SO LONG TO GET BACK TO YOU.. SCHOOL HAS BEEN VERY HECTIC.. LETS GET BACK TO WORK ON THIS STUFF!!

 

[easy flo]

carbs late in the day

Hey 3J

I work out in the eavening so my pwo meal which is meal 5 is at 7.30 pm, Am i ok eating carbs this late in the day as long as its not b4 bed meal 5

Thanks

 

[JUICEBOXX]

Hey 3J

I work out in the eavening so my pwo meal which is meal 5 is at 7.30 pm, Am i ok eating carbs this late in the day as long as its not b4 bed meal 5

Thanks

yea man as long as it post workout eating carbs that late will be fine.

 

[anzel]

you've gone and made me proud...
very nice..

what kinda potato?

Thats potato salad(plain ol` white potato) .....with mayo in it.
I was food shopping and it was time for my next feeding so I ordered 3/4 lb roast beef and 1/8 lb potato salad and washed it down with some rye bread. I figure its better than grabbin a slice of pizza.

I have added 0% greek yogurt to some of my meals to bring up my protein intake .
Also found at vitamin shop a product called callogen protein. Comes in a bottle and you take it by the tablespoonful.

 

[deron]

hi guys,..
really awesome tips are given i am very appreciate this sharing,..
its very helpful one and i must try many of them,..

 

[SnowBird]

for the next two days log everything u eat and come back to me.. i need to know where ur metabolism is at

Hey 3J sorry it took so long for me to respond. School started up this week. But here is what I eat everyday with the exception of one Cheat meal on Saturdays. Also right now I am only on TRT. I will be doing my cycle in about 3 weeks. Right now this diet is keeping me at the same weight consistently.

Meal 1
2 and 1/2 cups whole grain cheerios-4/58/8
1/2 cup of 1% milk- 1.5/6/4
1 scoop whey/casein- 3/2.5/25

Meal 2
2 bananas- 1/54/2.5
1 scoop whey/casein- 3/2.5/25

Meal 3
Turkey sandwich (wheat bread, american cheese, lettuce, mayo)- 17.5/36.5/26
Energy drink- .5/27/1

Meal 4
Turkey sandwich (wheat bread, american cheese, lettuce, mayo)- 17.5/36.5/26
RTD musclemilk- 9/14/25

Meal 5
6oz chicken- 13/0/50
Brown rice bowl- 0/60/8
Green Beans- 0/14/0

Meal 6
8oz tritip- 17.5/0/46
Broccoli- 5/13/4.5
Ranch beans- 1.5/21.5/6.5
2 fish oil pills- 2/0/0

Totals- Fat 96g, Carbs 345.5g, Protein 257.5g. Calories= 3276

Ill put this up again so you dont have to search for it:
Age 22
BW-191
Height-5'11
BF-14-16%
Goal-as much lean mass as possible on cycle.

BMR-2001
TEED-3100

 

[Ceevs]

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.
This is basicly what i have been eatting everyday give or take. I wanna shred down and expose some abs before the next bulk up in oct or nov

Cal/Fat/Carb/Pro
Breakfast
2 whole eggs 4 egg whites (208/10/1.3/27)
1/2 or 1 cup oats (150-300/2.5-5/27-54/5-10)
Animal pack multi vit

Meal 2
6 oz chicken breast (180/1.5/0/30)
22 almonds (172/15/5/6)
salad or veggies.

Meal 3
4 oz chicken breast (120/1/0/20)
2 cups cucumber in vinegar (40/0/20/12)
2 turkey peperoni (100/4/2/14)
white bagel (100/0.5/21/4)

Meal 4
4 oz chicken breast or turkey breast(120/1/0/20)
2 cups veges
2 turkey peperoni (100/4/2/14)
white bagel (100/0.5/21/4)

Meal 5 (Pre workout)
4-6 oz chicken breast (120-140/1-1.5/0/20-30)
1 cup oats (300/5/54/10)
Half scoop Isoflex protein
1 tbsp peanut butter (100/8/4/3)

PWO
2 scoops of Isoflex protein for shake with water with half scoop in the pre oats(277/0.2/1.2/67.5)
30g dextrose/30g maltodextran
4 tbsp Udo's Oil (480/56/0/0)

Snack
6 oz lean beef (158/5.3/0/26)and at least a gallon of water throughout the day

 

[3J]

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.
This is basicly what i have been eatting everyday give or take. I wanna shred down and expose some abs before the next bulk up in oct or nov

Cal/Fat/Carb/Pro
Breakfast
2 whole eggs 4 egg whites (208/10/1.3/27)
1/2 or 1 cup oats (150/2.5/27/5)
Animal pack multi vit

Meal 2
6 oz chicken breast (180/1.5/0/30)
22 almonds (172/15/5/6)
salad or veggies.

Meal 3
4 oz chicken breast (120/1/0/20)
2 cups cucumber in vinegar (40/0/20/12)
2 turkey peperoni (100/4/2/14)


Meal 4
4 oz chicken breast or turkey breast(120/1/0/20)
2 cups veges

Meal 5 (Pre workout)
4-6 oz chicken breast (120-140/1-1.5/0/20-30)
1 cup oats (300/5/54/10)
Half scoop Isoflex protein
1 tbsp peanut butter

PWO
2 scoops of Isoflex protein for shake with water with half scoop in the pre oats(277/0.2/1.2/67.5)
30g dextrose/30g maltodextran
4 tbsp Udo's Oil (480/56/0/0)

Snack
6 oz lean beef (158/5.3/0/26)and at least a gallon of water throughout the day

daily totals?? macro breakdown?

 

[3J]

Thats potato salad(plain ol` white potato) .....with mayo in it.
I was food shopping and it was time for my next feeding so I ordered 3/4 lb roast beef and 1/8 lb potato salad and washed it down with some rye bread. I figure its better than grabbin a slice of pizza.

I have added 0% greek yogurt to some of my meals to bring up my protein intake .
Also found at vitamin shop a product called callogen protein. Comes in a bottle and you take it by the tablespoonful.

sounds good

 

[3J]

Hey 3J sorry it took so long for me to respond. School started up this week. But here is what I eat everyday with the exception of one Cheat meal on Saturdays. Also right now I am only on TRT. I will be doing my cycle in about 3 weeks. Right now this diet is keeping me at the same weight consistently.

Meal 1
2 and 1/2 cups whole grain cheerios-4/58/8
1/2 cup of 1% milk- 1.5/6/4
1 scoop whey/casein- 3/2.5/25

Meal 2
2 bananas- 1/54/2.5
1 scoop whey/casein- 3/2.5/25

Meal 3
Turkey sandwich (wheat bread, american cheese, lettuce, mayo)- 17.5/36.5/26
Energy drink- .5/27/1

Meal 4
Turkey sandwich (wheat bread, american cheese, lettuce, mayo)- 17.5/36.5/26
RTD musclemilk- 9/14/25

Meal 5
6oz chicken- 13/0/50
Brown rice bowl- 0/60/8
Green Beans- 0/14/0

Meal 6
8oz tritip- 17.5/0/46
Broccoli- 5/13/4.5
Ranch beans- 1.5/21.5/6.5
2 fish oil pills- 2/0/0

Totals- Fat 96g, Carbs 345.5g, Protein 257.5g. Calories= 3276

Ill put this up again so you dont have to search for it:
Age 22
BW-191
Height-5'11
BF-14-16%
Goal-as much lean mass as possible on cycle.

BMR-2001
TEED-3100

diet looks good.. ur having more then two shakes but your having it with food so it'll do.. u can switch up that tritip for a leaner beef like roast beef/london broil etc...

 

[SnowBird]

diet looks good.. ur having more then two shakes but your having it with food so it'll do.. u can switch up that tritip for a leaner beef like roast beef/london broil etc...

Ok thank you. When I need more calories to keep gaining should I add them across the board or toward a certain macro?

 

[Ceevs]

daily totals?? macro breakdown?

Sorry man. Was in a rush totally forgot.

Cal/Fat/Carb/Pro
Breakfast
2 whole eggs 4 egg whites (208/10/1.3/27)
1/2 or 1 cup oats (150-300/2.5-5/27-54/5-10)
Animal pack multi vit

Meal 2
6 oz chicken breast (180/1.5/0/30)
22 almonds (172/15/5/6)
salad or veggies.

Meal 3
4 oz chicken breast (120/1/0/20)
2 cups cucumber in vinegar (40/0/20/12)
2 turkey peperoni (100/4/2/14)
white bagel (100/0.5/21/4)

Meal 4
4 oz chicken breast or turkey breast(120/1/0/20)
2 cups veges
2 turkey peperoni (100/4/2/14)
white bagel (100/0.5/21/4)

Meal 5 (Pre workout)
4-6 oz chicken breast (120-140/1-1.5/0/20-30)
1 cup oats (300/5/54/10)
Half scoop Isoflex protein
1 tbsp peanut butter (100/8/4/3)

PWO
2 scoops of Isoflex protein for shake with water with half scoop in the pre oats(277/0.2/1.2/67.5)
30g dextrose/30g maltodextran
4 tbsp Udo's Oil (480/56/0/0)

Snack
6 oz lean beef (158/5.3/0/26)and at least a gallon of water throughout the day

Totals Cal=3100 Fat=110 Carb= 245.5 Pro=294.5