3J
Super Moderator
im guessing your trying to bulk??
add some fat to that last meal with the casein shake.. almond butter would be best if u can handle it.. no more then 20g... actually aim for 20g
Free Diet Advice from 3J
- Thread starter 3J
- Start date
im guessing your trying to bulk??
add some fat to that last meal with the casein shake.. almond butter would be best if u can handle it.. no more then 20g... actually aim for 20g
Spitshine1144
New member
thanks for the advice 3j! really appreciate it.
hi
ive been reading through these threads and like all other would like some advise ;O)
age 31
weight 8st 2lbs
height 5ft 3inchs
bf - not sure
goals - toned and more defined look.
training, 35 mins fasted cardio in the morning 5 morning per week
weight training in the afternoon 5 days per week (super sets)
meal 1 - 8.30am
protain shake, 30g porridge oats, cold liver oil, green tea
cals - 283, carbs - 22, prot - 24, fats - 8
meal 2 - 11.30am
50g tuna salad, 30g cottage cheese, egg white, rice cake, green tea
cals - 154, carbs - 11, prot - 25, fats - 2
meal 3 1pm
protein shake taken 30 mins before weight training session
cals - 98, carbs - 1.7, prot - 20, fats - 1.7
meal 4 - 2.30pm
protein shake and apple taken after weight training session
cals 152, carbs - 13, prot - 20.4, fats - 1.5
meal 5 - 3.30pm
80g chicken salad, 30g cottage cheese, 50g seet potato
cals - 205, carbs - 18, prot - 24, fats - 3
meal 6 6.30pm
salmon 100g, veg ie bocoloi, caulifleur , 50g cottage cheese
cals 335, carbs - 9, prot - 38, fats - 17
total cals - 1227, carbs - 75, prot - 151, fats 33.2g i also have a handfull of alomnds and mixed seeds just before training but not sure of there values.
thanks
kerry :O)
ive been reading through these threads and like all other would like some advise ;O)
age 31
weight 8st 2lbs
height 5ft 3inchs
bf - not sure
goals - toned and more defined look.
training, 35 mins fasted cardio in the morning 5 morning per week
weight training in the afternoon 5 days per week (super sets)
meal 1 - 8.30am
protain shake, 30g porridge oats, cold liver oil, green tea
cals - 283, carbs - 22, prot - 24, fats - 8
meal 2 - 11.30am
50g tuna salad, 30g cottage cheese, egg white, rice cake, green tea
cals - 154, carbs - 11, prot - 25, fats - 2
meal 3 1pm
protein shake taken 30 mins before weight training session
cals - 98, carbs - 1.7, prot - 20, fats - 1.7
meal 4 - 2.30pm
protein shake and apple taken after weight training session
cals 152, carbs - 13, prot - 20.4, fats - 1.5
meal 5 - 3.30pm
80g chicken salad, 30g cottage cheese, 50g seet potato
cals - 205, carbs - 18, prot - 24, fats - 3
meal 6 6.30pm
salmon 100g, veg ie bocoloi, caulifleur , 50g cottage cheese
cals 335, carbs - 9, prot - 38, fats - 17
total cals - 1227, carbs - 75, prot - 151, fats 33.2g i also have a handfull of alomnds and mixed seeds just before training but not sure of there values.
thanks
kerry :O)
3J
Super Moderator
could u send me a pic of yourself so i can estimate bf??
if so its 3jdiet@gmail.com
women tend to have a higher bf then men.. which would make a diff in your total daily needs..
3J
Super Moderator
where exactly did u post this pic??
the Dragon
A Loanshark
hey 3J, can you skim over my diet and routine. I posted a detailed typical week on the page before.
Cheers bud
Cheers bud
3J
Super Moderator
Hey 3J, I am so glad you are still active here and helping the members. You are contributing alot to the community! I have been meaning to post here for over a year but never gotten around to it until now and I guess I do it with style. I have macroed everything on my shopping list and listed it in Excell for easy modification and calculations!
Please give me your take on this mate.
Age 31
W: 79KG
H: 177cm
BF:16% (electric scale)
BMR 1800
TDEE: moderate – 2790 (strungling to classifie it as Active since my new exersise reqime, but you wanted data from the last few weeks so I keep it as moderate)
Goal: Be as slick, dry, fit, strong fast as Randy CoutureSomething a down those line. I would like to go down to 12% BF yet keep my weight and strengt up. I am most un happy that I seem to have a gut belly. Maybey it is just in my head but it seems to gather there.
This is my rather new excersise reqime, my previus ones where sloppy.
Daily: double expresso cofffe, multi vit, glucosamine, omega 3, aciaberry capsules, ginseng, ginkgo biloba, 2-3L water, herbal teas, ZMA (cycle ZMA, Animal stack and creatine until I take my second juice cycle next January of test/deca/d-bol) My first cycle ended last May and was of pure test and I managed to keep most of the gains, and I feel I am recently starting to gain again, both form and weight.
Notes: veggies are added to most lunches and evening meals. Boiled carrots, beans, peas, green pepper (papricka), broccolly, caulflower. Sometimes I take a few days rest of them as they give sometimes me gas pains.
Either Saturday or Sunday are my cheat day, where I eat a frozen pizza, ice cream, sweets or something down that line.
Monday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666
get some protein in here
Lunch meal type #1 Protein Carbs Fat Calories
140gr Wholewheat penne 17.78 86.66 2.8 410.8
170gr Chargrilled Chicken breast 43.01 0.17 2.55 195.5
Parmeasan & Pesto Pasta Sauce 4.95 18.425 1.15 134.75
Guacemole dip 0.24 1.2 1.12 15.8
Total 65.98 106.455 7.62 756.85
this dip what percentage of it is actually avocado? careful with these dips they can be horrible for you.. reach the nutrition facts
Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4
u can get away with this, i'd much rather have u eat a meal here, up your carbs.. drop the banana and eat sweet potatoes, yams, brown rice, or red kidney beans
14:30 Gym session
Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3
Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1
whats a potato farl? what kinda potato is that?
Evening meal Protein Carbs Fat Calories
NZ Lamb and Potato Wedges
330gr lamb steak 84.15 0 15.84 481.8
200gr Potato Wedges 4.2 52.4 5.6 276.8
Bearnaise sausce 0.27 1.92 10.47 102.9
Total 88.35 52.4 21.44 758.6
again, what kinda potato, the wedges are they deep fried? if so what kinda oil
Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 10 248
this is crap.. eat a lean beef or cottage cheese here.. eggs go through your system quick and wont last overnight
Total daily: pro/carb/fat/cal - 291.39 / 481.661 / 61.324 / 3735.25
Training Chest
Dumbel flyes. 1rst set a drop sett then 2 regular sett of max weight (straight bench and then incline bench same routine)
Upward cable ties x3 setts
Single downward cable ties x3 setts
Standing cable ties, coming under the chest x3 setts
Incline press in machine x3 setts
Tuesday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666
Lunch meal type #2 Protein Carbs Fat Calories
260gr Tuna chunks 62.5 0 2.1 265.2
250gr Wholegrain Rice 9.25 76.5 6.5 401.5
Total 71.75 76.5 8.6 666.7
wholegrain rice?? do u mean brown rice??
Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4
same as above for last meal
14:30 Gym session
Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3
Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1
Evening meal Protein Carbs Fat Calories
Organic British lean diced beef 69.8 1 4 320
Uncle Ben'sLight Sweet & Sour souce 1 29 0.25 130
150 gr Straight cut oven chips less fat 4.05 40.2 3.15 205.5
Total 74.85 70.2 7.4 655.5
Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248
Total daily: pro/carb/fat/cal - 248.6 / 469.506 / 48.264 / 3542
Training Legs
Squats x3 setts of 8 reps
Forward leg dips, x3 setts of 12 reps
Leg press in machine, x3 setts of 12 legs, one leg at a time
Calf raises, x4 setts of 16
Leg curls in machine, x3 setts of 12
Wednesday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666
Lunch meal typel #1 Protein Carbs Fat Calories
140gr Wholewheat penne 17.78 86.66 2.8 410.8
170gr Chargrilled Chicken breast 43.01 0.17 2.55 195.5
Parmeasan & Pesto Pasta Sauce 4.95 18.425 1.15 134.75
Guacemole dip 0.24 1.2 1.12 15.8
Total 65.98 106.455 7.62 756.85
Afternoon meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1
Evening meal Protein Carbs Fat Calories
Beef burger 19.9 1.2 22.1 284
2x Wholemeal Pitta 6.5 28.1 0.9 147
15gr Salad dressing 0.2 1.8 1.5 21
20gr smoked cheese 4.14 0.02 4.8 60.24
Total 30.74 31.12 29.3 512.24
Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248
Total daily: pro/carb/fat/cal - 183.72 / 341.715 / 58.92 / 2776.19
NO TRAINING
Thursday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666
Lunch meal type #2 Protein Carbs Fat Calories
260gr Tuna chunks 62.5 0 2.1 265.2
250gr Wholegrain Rice 9.25 76.5 6.5 401.5
Total 71.75 76.5 8.6 666.7
Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4
14:30 Gym session
Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3
Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1
Ham & cheese samwitch Protein Carbs Fat Calories
Ham & cheese samwitch
x2 smoked ham (56gr) 11.76 1.064 1.68 66.416
x2 Brunswich ham (40gr) 8.48 0.24 3.12 62.96
35gr Light cheese 10.85 0.035 5.565 93.625
38gr Smoked cheese 7.866 0.038 9.12 114.456
180gr Wholemeal bread 18.9 67.86 6.84 408.6
Total 57.856 69.237 26.325 746.057
Pre workout Protein shake Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Football training – high intensity cardio
Immediate post excersise drink Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248
Total daily: pro/carb/fat/cal 299.886 / 535.969 /69.653 / 4083.857
Training tricep and shoulders
Triceps push up from behind head, sitting up on bench, 1rst set a drop sett then 2 regular sett of max weight
Skull chrussers, (with bended bar) 1rst set a drop sett then 2 regular sett of max weight
Tricep pull down (alternate reverse pull downs and pull downs, with a bar)
Single arm reverse pull down
Dumbel shoulder press, sitting up on bench, 1rst set a drop sett then 2 regular sett of max weight
Straight arm cable pull ups, each shoulder at a time, x3 setts
Dumbel shoulder raise, x3 setts
Friday
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666
Lunch meal type #1 Protein Carbs Fat Calories
140gr Wholewheat penne 17.78 86.66 2.8 410.8
170gr Chargrilled Chicken breast 43.01 0.17 2.55 195.5
Parmeasan & Pesto Pasta Sauce 4.95 18.425 1.15 134.75
Guacemole dip 0.24 1.2 1.12 15.8
Total 65.98 106.455 7.62 756.85
Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4
14:30 Gym session
Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3
Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1
Evening meal Protein Carbs Fat Calories
Tuna steak 69.6 0 0 280
180gr Wholemeal bread toasted 18.9 67.86 6.84 408.6
Total 88.5 67.86 6.84 688.6
Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248
Total daily: pro/carb/fat/cal 291.54 / 497.121 / 46.724 / 3665.25
Training bicep and back
Bicep curls with straight bar, 1rst set a drop sett then 2 regular sett of max weight
Bicep curls with W - shaped bar, 1rst set a drop sett then 2 regular sett of max weight
Bicep curls with dumbels –standing, palms facing forward, 1rst set a drop sett then 2 regular sett of max weight
Bicep hammer curls , 1rst set a drop sett then 2 regular sett of max weight
Lateral pull down, x3 setts of 8
Reverse lat pull down, x3 setts of 8
Low row, x3 setts of 8
Thanks
this is alotta info... nicely put together..
but we need to get some stuff out here..
if your tdee is 2700 calories you have no reason to eat over 3400 calores a day...
3400 calories a day for a bulk.. which is what it seems u want should look like this
250g protein (based upon your weight)
350g carbs
100g fats
that will roughly get you where u need to go..
answer my questions about the food choices and we'll continue..
your routine looks fine.. it looks like a solid good split to start with
stay away from pork... from fatty meats.. from anything that isn't contributing to your goals
look into my sample bulking diet.. look at the food choices i have made.. that should give u an idea of whats needed
your macros are fluctuating too much.. one day ur eating 2700 calories.. one day ur eating 4000.. one day your protein is too low, one day its too high, one day ur eating a mass amount of carbs, one day your not
your also using things like sweet and sour sauce.. these sugars are worthless for you.. you need to clean up your diet.. ham and cheese is a no no.. just cuz you bulking doesn't give u a reason to eat whatever u want..
you can do one meal a week for cheats.. ur not cutting so u dont need a refeed day..
theres alotta work to be done.. clean up your diet or u'll bulk with a gut i promise
Last edited:
the Dragon
A Loanshark
Thanks I am going to take what you said into consideration and recalibrate the menu in the next few days and get back to you.
Answer to your questions:
The Guacamole dip is only 3% avocado, rest is mainly sour cream. I am throwing this away.
The Potato farls are, like potato bread. Made 91% out of reconstituted dried potato. Easy to get and eat in a busy world
The potato vedges with evening meals are 3% fat and I bake them in the oven
The rice is yeah, brown rice
I am dropping the ham and cheese samwitches, they are to fatty, but o so easy to make and tasty so good with fatty smoked Bavarian cheese.
Few questions from me:
Can I add a protein shake in with the breakfast as a protein source?
It is a light sweet and sour source, only 11gr sugar per 100. Can´t that slide?
You don´t have any issues with the immediate post work hypertonic drink?
When you say you'd like me to have a proper meal before the work out instead of the pro-shake and fruit, are you aware that I have my lunch meal 1.5 before actually going to the gym. Wound adding another meal there be to much? You said I could get away with the pro-shake and fruit so I think I will stick with it.
And I will probably swap the egg meal with the cottage cheese. So take the eggs post work out and cottage cheese pre-sleep. No way I can eat more than two tubs of cottage cheese a day.
I am gonna tweak this as you suggested, post it and even though it is going to be painfull follow it and see how it goes. Funny that 2 years ago I could barly eat more than 3 meals a day and was skinny and hated food. Now I can´t stop eating. Even on the diet above I want more!
Thanks again 3J!
3J
Super Moderator
Thanks I am going to take what you said into consideration and recalibrate the menu in the next few days and get back to you.
Answer to your questions:
The Guacamole dip is only 3% avocado, rest is mainly sour cream. I am throwing this away.
The Potato farls are, like potato bread. Made 91% out of reconstituted dried potato. Easy to get and eat in a busy world
drop it.. get a better carb source.. brown rice, yams, sweet potatoe, red kidney beans, oats, quiona.. whatever u can find that is complex.. btw wheat breach, esp enriched wheat break is not comples.. u could do ezekiel bread.. that would be ok
The potato vedges with evening meals are 3% fat and I bake them in the oven
The rice is yeah, brown rice
I am dropping the ham and cheese samwitches, they are to fatty, but o so easy to make and tasty so good with fatty smoked Bavarian cheese.
Few questions from me:
Can I add a protein shake in with the breakfast as a protein source?
yes, but id rather have you eat eggs and egg whitesi dont do a shake unless its pwo
It is a light sweet and sour source, only 11gr sugar per 100. Can´t that slide?
make it twice a week and its ok.. how bout that? again, i wouldn't but your bulking and can get away with some things
You don´t have any issues with the immediate post work hypertonic drink?
nope.. a protein drink with recovery factors pwo is ok
When you say you'd like me to have a proper meal before the work out instead of the pro-shake and fruit, are you aware that I have my lunch meal 1.5 before actually going to the gym. Wound adding another meal there be to much? You said I could get away with the pro-shake and fruit so I think I will stick with it.
u could make your meal larger and workout exactly 1hr after it.. that would work better imo..
And I will probably swap the egg meal with the cottage cheese. So take the eggs post work out and cottage cheese pre-sleep. No way I can eat more than two tubs of cottage cheese a day.
gotcha
I am gonna tweak this as you suggested, post it and even though it is going to be painfull follow it and see how it goes. Funny that 2 years ago I could barly eat more than 3 meals a day and was skinny and hated food. Now I can´t stop eating. Even on the diet above I want more!
Thanks again 3J!
np buddy
Hi gents
I would much appreaciate it if you could assist me.
Im currently trying to bulk im 23
182 pounds 15% bodyfat
meal 1
six omega 3 eggs
100 grams of oat meal
meal 2
250g chicken breast with 250 grams rice
meal 3
250grams chicken breast with 7 Oat cakes
meal 4
250 grams chicken breast with 100grams oat meal
meal 5
post workout shake
60grams carbs, 40 grams protein
meal 6
same as meal 3 + weight gainer shake
meal 7
300grams cottage cheese with 2 tbspoons of natty pb
it breaks down to about
400grams protein 350 grams of carbs 100 grams of fat
4000 kcals per day. its getting to the point of when i cant down any extra food and need to add more shakes.
im using 500mg of test e per week its week 6 now. i have gained only 1kg so i know im not eating enough,
im not sure wheather to increase carbs or protein or fat.
any advice would be much appreaciated 3J
Thanks
I would much appreaciate it if you could assist me.
Im currently trying to bulk im 23
182 pounds 15% bodyfat
meal 1
six omega 3 eggs
100 grams of oat meal
meal 2
250g chicken breast with 250 grams rice
meal 3
250grams chicken breast with 7 Oat cakes
meal 4
250 grams chicken breast with 100grams oat meal
meal 5
post workout shake
60grams carbs, 40 grams protein
meal 6
same as meal 3 + weight gainer shake
meal 7
300grams cottage cheese with 2 tbspoons of natty pb
it breaks down to about
400grams protein 350 grams of carbs 100 grams of fat
4000 kcals per day. its getting to the point of when i cant down any extra food and need to add more shakes.
im using 500mg of test e per week its week 6 now. i have gained only 1kg so i know im not eating enough,
im not sure wheather to increase carbs or protein or fat.
any advice would be much appreaciated 3J
Thanks
3J
If I do empty stomach Cardio and my heavy lifting around 4pm where should I have my cottage cheese? I know it's a good casien protein and thus far have not eaten it at all but now that I'm doing a lean bulk I'd like to add it to my diet.
Pwo? Or before bed? If pwo can I add fresh pineapple?
If I do empty stomach Cardio and my heavy lifting around 4pm where should I have my cottage cheese? I know it's a good casien protein and thus far have not eaten it at all but now that I'm doing a lean bulk I'd like to add it to my diet.
Pwo? Or before bed? If pwo can I add fresh pineapple?
3J
Super Moderator
before bed...
Mr. Humdiddly
Knowledge Receptacle
Hey 3J question for you. I know blending food does not boost your metabolism as much. But does blending broccoli reduce the DIM (Di-Indole Methane). Reason is it takes like 10 minutes sometimes to go through my raw broccoli and sometimes I don't have that luxury. Having to eat at work while still on clock. Normally I am fine but two days a week I get this gay ass supervisor who keeps threatening me with time theft.
3J
Super Moderator
why are u eating them raw?? steam them up just enough to break down the walls a bit.. i'd much rather have u do that then blend it.. but beggers cant be choosers my friend.. better blended then nothing
Mr. Humdiddly
Knowledge Receptacle
3J
Super Moderator
cant have your cake and eat it too..
steam em for a very little time.. > 2min should be more then enough to break the walls down a bit..
then chop them into smaller pieces if u have to.. but dont blend them unless its a last resort
hi need some help with putting together a diet but am not very educated in any way about diets so here goes
im 40 years old
6.2
my weight is 297
bmr is 2584.11
tdee is 3553
i have started going to the gym 4 days a week and train as follows
monday chest/arm
tuesday shoulders/triceps
thursday legs
friday back/traps
i am also very unfit due to what i eat and my weight but i am going to be doing some treadmill walking after each workout for about 10 mins
i was looking into certain foods but never really got any where with what i needed till i read your diet advice re calories needed so will start and do some research about what food contains what and what i would bennefit from but any help to get me started would be great my goals would be to get to about 17/18st
so here is what ive been doing so far and i now know its terrible
breakfast about 7.30 80 grammes oats and a protein shake
dinner normally is the chip shop mixes of some discription(i told you it was bad)
evening meal usually chips/pie/peas or very similar
then troughout the evening i will pick at crisps/sweets and generally biscuits
i have on a good note hopefully just started drinking water for the last week at 2litres a day which i now know is not enough thanks to your advice so will be upping that to about 4.5ltrs
i am serious about looseing weight and generally getting to feel and looking better as i know my health is slipping so will try any advice that is given and i am also willing to put time in and try and do some research on diets many thanks
im 40 years old
6.2
my weight is 297
bmr is 2584.11
tdee is 3553
i have started going to the gym 4 days a week and train as follows
monday chest/arm
tuesday shoulders/triceps
thursday legs
friday back/traps
i am also very unfit due to what i eat and my weight but i am going to be doing some treadmill walking after each workout for about 10 mins
i was looking into certain foods but never really got any where with what i needed till i read your diet advice re calories needed so will start and do some research about what food contains what and what i would bennefit from but any help to get me started would be great my goals would be to get to about 17/18st
so here is what ive been doing so far and i now know its terrible
breakfast about 7.30 80 grammes oats and a protein shake
dinner normally is the chip shop mixes of some discription(i told you it was bad)
evening meal usually chips/pie/peas or very similar
then troughout the evening i will pick at crisps/sweets and generally biscuits
i have on a good note hopefully just started drinking water for the last week at 2litres a day which i now know is not enough thanks to your advice so will be upping that to about 4.5ltrs
i am serious about looseing weight and generally getting to feel and looking better as i know my health is slipping so will try any advice that is given and i am also willing to put time in and try and do some research on diets many thanks
3J
Super Moderator
i need a bodyfat estimate...
funny thing is i was about ur size and shape when i started cleaning myself up.. so its more then possible...
send me a pic
3jdiet@gmail.com
once i have your bf ill know how much u need to eat and what we should do
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