Free Diet Advice from 3J

[flintsaph]

ok m8 i have just sent the pics across to you really apreciate the help cheers

 

[dpe003]

age 20
height 5'10
wieght 140
body fat? ill have a pic
goals to be 170 to 180lbs by summer in 2011

View attachment 535362

I work out MWF on my chest and back and on T an T i work my arms and legs out. Some people say im overtraining my ectomorph frame but i dont really know.

I eat alot of fast food chicken products due to not being able to cook very well so I do not have a good diet plan to post on here so i need help badly.

I dont have a good diet plan yet and am considering taking a test of sustabolin 250 but have been encouraged not to.. any advice from you will be helpful thanks

 

[Mr. Humdiddly]

age 20
height 5'10
wieght 140
body fat? ill have a pic
goals to be 170 to 180lbs by summer in 2011

View attachment 535362

I dont have a good diet plan yet and am considering taking a test of sustabolin 250 but have been encouraged not to.. any advice from you will be helpful thanks

Bump! He is a good kid if a little rash, but he honestly wants to learn.

No worries 3J is pretty awesome. Still you can't expect all the answers to be handed to you. Try putting a diet together yourself and posting it. That way 3J can tweak it.

 

[dpe003]

This will be the diet I will try to stick with to obtain the goal I have set out for myself. Id really like to be 165lb by December 2010 and 175lb by June 2011.

Meal 1 7am
5 Egg whites 15 0 0
Oats 13 66 7
3 oz ground beef 22 0 9
Totals 50 66 1 6

Meal 2 9:00 AM
Salmon filet 32 0 5
All Nat. Peanut Butter 8 6 16
(2 tbsp)
Totals 40 6 21

Meal 3 11:00 AM
2 Tuna packs 44 0 14
2 cups w.w. pasta 14 74 1
Totals 58 74 15

Meal 4 1:00 PM
7 oz ground beef 55 0 22
200g yams 3 55 0
Totals 58 55 22

Meal 5 3:00 PM (Post Cardio)
Shake w/oats 40 40 2
All Nat. Peanut Butter 8 6 16
(2 tbsp)
Totals 56 46 18

Meal 6 5:00 PM
300g deli chicken 51 6 1
6 slices rye bread 16 93 6
Totals 67 99 7

Meal 7 7:00 PM (PWO)
Shake 40 8 2
All Nat. Peanut Butter 8 6 16
(2 tbsp)
Totals 48 14 18

Meal 8 9:00 PM
8 oz Cottage Cheese 40 4 1
(fat free)
200g raw broccoli 6 11 0
Totals 46 15 1

Grand Totals
Grams 415 375 118
Cals 1660 + 1500 + 1062 = 4094
Percent 39.32% 35.33% 25.15%

 

[dpe003]

I dont really know how to calculate the calories of these meals but what does this diet look like for the calories i need to reach my goal of 175 by June 2011.

7:00 am Breakfast:
3 Eggs
Oatmeal
Bread
Banana
Milk

9:00 am Snack:
Tuna Fish Sandwhich
PBJ Sandwhich
Banana
Water

12:00 pm Lunch:
2 Chicken breast Sandwhiches
Chips
Water

3:00 pm Snack:
2 Tuna Fish Sandwhiches
Banana
Water

6:00 pm Dinner:
Whole Chicken
Rice
Bread
Banana
Water

9:00 pm Snack:
2 PBJ Sandwhiches
Banana
Water

 

[flintsaph]

hiya m8 was wondering did you get the pics ok they should of come from my partners email as anitaedwards cheers

 

[mrx ireland]

My stats . age 30, 13 stone 5lbs, 5ft 11 ,bf% ? but take a guess at over 20%,
breakfast, 9.00, 6 boiled eggs,2 wholemeal toast, 2 weetabix,soya milk,honey ,1 pint water
12.00, 1 and 1/2 chicken fillet, half cup balsatmi rice,salad,slsa sauce.1 pint water
3.oo, potatoes,1 and 1/2 tin tuna,corn, mayo, 1 pint water
4.00 gym, 1 litre water in gym (30 mins cardio after session)
4.30, 1 and half scoop whey,2 weetabix, 1 tble spn ground linseeds
5,oo, potatoes, steak,veg,pepper sauce, 1 pint water
8.00, 1 and half chicken fillets, rice,salad, salsa sauce, 1 pint water
10.30 , 1 and half scoops whey,1 tble spoon orgoinc peanut butter,2 weetabix, 300ml water.

Im starting my 1st cycle on fri so i need my diet sorted for then , it would be great for any help you could give me.

 

[Welter]

My stats . age 30, 13 stone 5lbs, 5ft 11 ,bf% ? but take a guess at over 20%,
breakfast, 9.00, 6 boiled eggs,2 wholemeal toast, 2 weetabix,soya milk,honey ,1 pint water
12.00, 1 and 1/2 chicken fillet, half cup balsatmi rice,salad,slsa sauce.1 pint water
3.oo, potatoes,1 and 1/2 tin tuna,corn, mayo, 1 pint water
4.00 gym, 1 litre water in gym (30 mins cardio after session)
4.30, 1 and half scoop whey,2 weetabix, 1 tble spn ground linseeds
5,oo, potatoes, steak,veg,pepper sauce, 1 pint water
8.00, 1 and half chicken fillets, rice,salad, salsa sauce, 1 pint water
10.30 , 1 and half scoops whey,1 tble spoon orgoinc peanut butter,2 weetabix, 300ml water.

Im starting my 1st cycle on fri so i need my diet sorted for then , it would be great for any help you could give me.

To save you a little time you should read 3J's first post of this thread and post up your macros and your BMR/TDEE he'll get you sorted out

 

[Welter]

I dont really know how to calculate the calories of these meals but what does this diet look like for the calories i need to reach my goal of 175 by June 2011.

Try putting it in fitday.com

 

[mrx ireland]

To save you a little time you should read 3J's first post of this thread and post up your macros and your BMR/TDEE he'll get you sorted out

Im dislexic and find al that hard to understand thats why i need someone to try and help me with diet.

 

[mrx ireland]

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[3J]

I dont really know how to calculate the calories of these meals but what does this diet look like for the calories i need to reach my goal of 175 by June 2011.

7:00 am Breakfast:
3 Eggs
Oatmeal
Bread
Banana
Milk

9:00 am Snack:
Tuna Fish Sandwhich
PBJ Sandwhich
Banana
Water

12:00 pm Lunch:
2 Chicken breast Sandwhiches
Chips
Water

3:00 pm Snack:
2 Tuna Fish Sandwhiches
Banana
Water

6:00 pm Dinner:
Whole Chicken
Rice
Bread
Banana
Water

9:00 pm Snack:
2 PBJ Sandwhiches
Banana
Water

age
weight
height
bf
bmr/tdee

 

[3J]

This will be the diet I will try to stick with to obtain the goal I have set out for myself. Id really like to be 165lb by December 2010 and 175lb by June 2011.

Meal 1 7am
5 Egg whites 15 0 0
Oats 13 66 7
3 oz ground beef 22 0 9
Totals 50 66 1 6

Meal 2 9:00 AM
Salmon filet 32 0 5
All Nat. Peanut Butter 8 6 16
(2 tbsp)
Totals 40 6 21

Meal 3 11:00 AM
2 Tuna packs 44 0 14
2 cups w.w. pasta 14 74 1
Totals 58 74 15

Meal 4 1:00 PM
7 oz ground beef 55 0 22
200g yams 3 55 0
Totals 58 55 22

Meal 5 3:00 PM (Post Cardio)
Shake w/oats 40 40 2
All Nat. Peanut Butter 8 6 16
(2 tbsp)
Totals 56 46 18

Meal 6 5:00 PM
300g deli chicken 51 6 1
6 slices rye bread 16 93 6
Totals 67 99 7

Meal 7 7:00 PM (PWO)
Shake 40 8 2
All Nat. Peanut Butter 8 6 16
(2 tbsp)
Totals 48 14 18

Meal 8 9:00 PM
8 oz Cottage Cheese 40 4 1
(fat free)
200g raw broccoli 6 11 0
Totals 46 15 1

Grand Totals
Grams 415 375 118
Cals 1660 + 1500 + 1062 = 4094
Percent 39.32% 35.33% 25.15%

u need to slow down... u have no need for all this food..

300/300/66....

that's maximum for a guy ur size

 

[Mr. Humdiddly]

u need to slow down... u have no need for all this food..

300/300/66....

that's maximum for a guy ur size

Lol that is a cut and paste of my current diet.

 

[epicchange]

Ok here it goes and it's pretty much pathetic but hey everyone starts somewhere
going grocery shopping tommorrow haven't done it in a while just fast food

25 years old
270 lbs
5 ft 11 inches
37% bodyfat approximately
GOALS= Start exercising more frequently(have an injured elbow so advice on weight workouts?)fractured doctor says looks good normal activity still can't extend all the way
radial head fracture happened approx 3 1/2- 4 months ago anyways now the rest
I want to start with some good exercise lose about 80 lbs approximately and get bf% to about 12% and want to gain lean muscle mass after getting weight down to about 190lbs

Meals for the last 2 weeks is very horrible haven't been grocery shopping long time
I probably get up mid day around 5 pm cause I work 10 hr nightshifts til 5:30 am
I have about 3 meals a day usually fast food lately is all ive been eating throwing in protein shakes like it's going to help.....I need major advice Really though
Meal 1 5pm cheeseburger or taco bell chicken flatbreads approx 3 fries and 32 oz dr pepper
2 protein shakes approx a day lately as i said i am a dumbass like its going to help
I repeat meal 1 for meal 2 and 3 lately the same and yes i know it's horrible please help going grocery shopping tommorrow for first time in a long while
SORRY I DON'T KNOW MACRO BUT I KNOW I AT LEAST GET 150 to 200 grams protein day
OH AND I KNOW IM GONNA GET REAMED BUT I DO NOT WORKOUT CAN"T GET UP ENOUGH ENERGY PROBABLY CAUSE ALL THE JUNK FOOD TIMES I EAT 5pm,12am,6 am approximately every day and i am not joking just mcdonalds taco bell and taco stand tacos
BMR= 2042
SORRY NOT GOOD AT MATH DONT KNOW MY TDEE

 

[Booger1]

Lean Bulk diet Critique please

Height: 5'10
Weight: 160 lb
BF: 12%
bmr: 1752
tdee: 2716

Hey all,
It has taken be almost a month to get my diet to this point after 3J's advise from earlier. So this is like a follow-up.

OK so I'm gonna do a "lean mass" cycle and would be using GHRP6, CJC1295 and IGF1 along with AAS. I dont have any fixed weight goals, will just stay on the cycle for 4 weeks, eat right, and hopefully workout the right way and then stop and go into PCT regardless of how much weight I have gained. While I will stop all AAS, I will continue the Peps and they will make me crazy hungry, should I continue with the same diet or go on a cutting diet with even lower calories/carbs?
Also, I have listed the major numbers for my diet but if anybody is interested in the sodium/sugar/fiber etc, I have also attached a .pdf that contains greater detail on each food item. For those too lazy to open a pdf, there are pictures

Look forward to all advise.

Breakfast
Three large Cooked Egg White
1/4 cup sliced red onions
1 Jalapeno Pepper
1 serving Sher-e-Punjab Naan
Total Breakfast Calories/Fat/Carbs/Protein
617/27.75/60.71/32.81

Lunch
I take this is a salad kinda thing to school with me and munch on it through the day between 12-8

6 servings organic grilled chicken breast strips. (each serving is 3oz)
6 servings organic mixed vegetables (each serving is 1/2 cup)
4 slices Ezekiel 4:9 sprouted grain bread
1 tbsp extra virgin olive oil
2 tbsp reduced fat sour cream
Total Lunch Calories/Fat/Carbs/Protein
1487/26.01/158.24/144.24


Dinner
5oz Omaha Steak Beer top Sirloin (trimmed to 1/8" Fat)
1 cup Asparagus
1 serving mesquite steak sauce
2 cloves garlic
1/2 cup sliced red onions
1 stuffed baked potato
Total Dinner Calories/Fat/Carbs/Protein
675/33.26/51.99/41.64

Snacks, PWO shake and Pre-Bed Meal (around 10pm)
PWO Shake
1 Bottle Gatorade All stars Thirst Quencher (used to mix the PWO shake - Because of the simple carbs)
3 scoops GNC Wheybolic Extreme 60
2 Scoops L-Glutamine
1 Scoop BCAA

Pre-Bed Meal
1 scoop GNC Casein
1 school GNC Super Foods Supreme
1 Chicken Breast Cutlet

Snacks
10 Almonds

Total Snacks Calories/Fat/Carbs/Protein
769/12.58/45.37/116.55

Total Calories/Fat/Carbs/Protein for the day
3548/99.6/316.31/335.25

Is this really enough while on cycle? Or should I add a couple tbsps of peanut butter and up the carbs in order to hit 4000 Calories?
Thanks for your help.

 

[blazeftp]

Hi 3J would love your feedback
age 20
weight 185
height 5.9
bf 10-15 {have visible abs]
BMR 1957
TDEE 3719
goals: Running first cycle of Test E 500mg for 15 weeks Hoping to add a fair amount of mass with minimal body fat. Main Goal is to look like my avatar but that going to be a while.


Training
Chest Triceps
Bench 10x5
Incline 10x5
Decline 10x5
flys 10x5
Db Press 10x10
French press 10x5
Dips machine 10x5
Press up 10x10

Legs
Squat 5x5
Lying Machine Squat 10x5
Leg Extensions 10x5
Standing Barbell Calf Raise 10x5
DB Calf Raise 10x5
Sandbag Front Squat. 10x3
Romanian Deadlift 5x3
Lying Leg Curls 10x3
20 minute jog.

Bicep Forearm Traps
Curls 10x10
Preacher Curls 10x10
ez Curls 10x10
Wrist Curl 10x5
Wrist Curl over Bench 10x5
Barbell shrug 10x5
Db Shrug 10x5

Back
Pullup 10x5
Chinup 10x5
Close Grip Lat Pulldown 10x5
Wide Grip Lat Pulldown 10x5
DeadLift 5x5
Bent Over Barbell Row 5x5

Shoulders Abs
Arnold Press 10x5
Normal Press 10x5
Front Raise 10x5
Side Raise 10x5
Sit Up 10x10 different exercises
Punch bag 15 minute

Off Day
20minute jog

Plus 2 100g Reflex instant whey shakes
Cals Fat (g) Carbs (g) Prot (g)
Total 4,478 89.6 513.0 382.3


Ripped off fit day
Drink around 3 ltr of water.

Lunch and Dinner have Different variations. Such as Fish,Turkey,Whole grain pasta,Lental Soup,Stew,spaghetti bolognese, noodles
Cheat meal every 2 weeks something like a big mac or a mars bar to keep me sane.
Training is a little on the extreme side as i am unemployed so i have the time And enjoy Doing it.

Supplements
Creatine 6g Per day
Fish oil
Multi Vit
ZMA

 

[etch]

your post is an eye opener for sure, can whey shakes take the place of real food, as a fussy/ picky eater, can i go wrong, with a diet of mostly chicken breasts and tuna as the meats, english muffins instead of whole wheat bread? and can i mix up the yams, sweet potatos with rice or is that a no no, i am soon to be 45, always had to work very hard at keeping my fat in check,,work at a paper recycle plant so its hard pys work helps as well keep the fat away, my 6 meals of the day are 3 meals are whole wheat bread and pb, 2 meals of whey shakes, and a meal off egg whites, or oatmeal made with whey powder, have a bf of 12 percent, work out mond tues, weds rest, thurs friday work out, and sat sun off, i am 5 ft, 10 and 190 lbs,can send pics if you like, foods i love are eggs, chicken, tuna, nuts, etc, would it be to much to ask for a rough diet plan from you, i know i am missing the boat on adding quality muscle via food, and would love some help , thanxs Etch

bmr is 2011

tdee is 3469 here are my fitday totals if that helps, think looking at the numbers my diet is poor and tips/ suggestions?? thanxsTotal 2,033 68.6 185.9 166.9
Tuna, canned cup, solid or chunks, drainedozcan (13 oz), drainedcan (6.5 oz), drainedgramskglboz 371 2.6 0.0 81.6
Bread, whole wheat cubic inchlarge or thick sliceregular sliceregular slice, crust not eatenthin slicethin slice, crust not eatenvery thin slicegramskglboz 207 2.8 36.8 8.6
Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 85 0.3 1.2 17.9
Egg, whole, fried cupeggextra largejumbolargemediumsmallgramskglboz 175 13.5 0.9 12.5
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 55 2.2 0.0 8.4
Roll, oatmeal medium (2-1/2" dia)pan, dinner, or small roll (2" square, 2" high)gramskglboz 207 4.8 34.2 6.5
Peanut butter tablespoongramskglboz 470 40.3 15.6 20.1
Rice, white, cooked, instant cup, cookedcup, dry, yieldsoz, dry, yieldsgramskglboz 383 1.6 82.1 7.1
Vegetables, mixed, canned, drained solids cupgramskglboz 80 0.4 15.1 4.2
Total 2,033 68.6 185.9 166.9

 

[Loaded Gun]

I want to try the ketogenic diet. I have found some information on it, but have not found a sample diet or choices of foods. Im more of a visual person, so if I see a sample diet I can either use it or adjust it to my needs. I have figured out my lean body weight is 160lbs. So, I figured my needs to be: 2800calories total, 640calories-protein (160g), 2160calories-fat (240g); Carb reload>730g(2920cal total), fat below 73g(657cal/day).
This is from some formula I found. Not sure if its correct, but I guess it is. Ive been eating the wrong diet for myself in what I want to achieve and currently results have stopped. I was looking around and came upon this diet which seemed like the answer to my problem. Im not 100% sure if this is correct, and where I can find more information including: proper calculations, sample diet, choices for foods to consume, use of clenbuterol/T3/anabolics while on this diet, when to do cardio (other than morning, empty stomach), when to eat any carbs, length to use this diet, and other things of that nature. Any help/information is appreciated.

 

[3J]

Ok here it goes and it's pretty much pathetic but hey everyone starts somewhere
going grocery shopping tommorrow haven't done it in a while just fast food

25 years old
270 lbs
5 ft 11 inches
37% bodyfat approximately
GOALS= Start exercising more frequently(have an injured elbow so advice on weight workouts?)fractured doctor says looks good normal activity still can't extend all the way
radial head fracture happened approx 3 1/2- 4 months ago anyways now the rest
I want to start with some good exercise lose about 80 lbs approximately and get bf% to about 12% and want to gain lean muscle mass after getting weight down to about 190lbs

Meals for the last 2 weeks is very horrible haven't been grocery shopping long time
I probably get up mid day around 5 pm cause I work 10 hr nightshifts til 5:30 am
I have about 3 meals a day usually fast food lately is all ive been eating throwing in protein shakes like it's going to help.....I need major advice Really though
Meal 1 5pm cheeseburger or taco bell chicken flatbreads approx 3 fries and 32 oz dr pepper
2 protein shakes approx a day lately as i said i am a dumbass like its going to help
I repeat meal 1 for meal 2 and 3 lately the same and yes i know it's horrible please help going grocery shopping tommorrow for first time in a long while
SORRY I DON'T KNOW MACRO BUT I KNOW I AT LEAST GET 150 to 200 grams protein day
OH AND I KNOW IM GONNA GET REAMED BUT I DO NOT WORKOUT CAN"T GET UP ENOUGH ENERGY PROBABLY CAUSE ALL THE JUNK FOOD TIMES I EAT 5pm,12am,6 am approximately every day and i am not joking just mcdonalds taco bell and taco stand tacos
BMR= 2042
SORRY NOT GOOD AT MATH DONT KNOW MY TDEE

your not in the most horrible situation... i was about ur stats when i started myself

u need to work portions... that's the most important thing

u know ur bf so get ur bmr/tdee for me..

we can move forward from there