Free Diet Advice from 3J

Booger1 said:
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 post cycle therapy (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 :p

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
sher-e whata what??
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

thumbs up (though i dont like the sour cream, u can get away with it)
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.
Click to expand...
the diet looks perfect... the calories look good too.. u jump up any higher and ull put on a decent amount of fat...
 
blazeftp said:
Hi 3J would love your feedback
age 22
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
fbc6dv.jpg



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
Click to expand...

can u please put your diet in a form where i can critique it?? i cant do spreadsheets.. type it all out bud
 
Loaded Gun said:
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.
Click to expand...

ok so from what i understand ur needs are 2800 calores??
how did u figure that??
age
weight
height
bf
goals please
 
3J said:
ok so from what i understand ur needs are 2800 calores??
how did u figure that??
age
weight
height
bf
goals please
Click to expand...

AGE 30, WEIGHT 220lbs, HEIGHT 5'10'', BF 26%, Goal <=20%BF.

I found a formula to figure needs:

Total Calories needed= (Body weight x 15)-500;
Lean mass weight x 1= grams of protein/day (4 calories per gram);
Fat Calories= Total Calories needed-Protein Calories;
Fat grams= Fat Calories/9

Hope this is correct and helps... Thanks.
 
Loaded Gun said:
AGE 30, WEIGHT 220lbs, HEIGHT 5'10'', BF 26%, Goal <=20%BF.

I found a formula to figure needs:

Total Calories needed= (Body weight x 15)-500;
Lean mass weight x 1= grams of protein/day (4 calories per gram);
Fat Calories= Total Calories needed-Protein Calories;
Fat grams= Fat Calories/9

Hope this is correct and helps... Thanks.
Click to expand...

go to the first post in this thread.. look up bmr formula 1 and calc ur bmr
 
I'm very new to this. I'm also very ignorant to the whole diet and workout thing. Ive let myself go for a long time.I could really use your help with a diet and a workout routine.

my info:
36
5'9"
355 lbs
Approximate BMI 53% ???

Not really sure any of the other numbers. That is where I need your help. I was thinking about getting on some gear, but I'm not sure if it would help or hurt my situation. I'm a very active guy.

Thank you for any info you can share with me...
 
SynysterHD36 said:
I'm very new to this. I'm also very ignorant to the whole diet and workout thing. Ive let myself go for a long time.I could really use your help with a diet and a workout routine.

my info:
36
5'9"
355 lbs
Approximate BMI 53% ???

Not really sure any of the other numbers. That is where I need your help. I was thinking about getting on some gear, but I'm not sure if it would help or hurt my situation. I'm a very active guy.

Thank you for any info you can share with me...
Click to expand...

Stay as far away from the gear as possible right now. Get your diet in order, start doing some cardio, even if its just a slow walk on the treadmill. BUT get diet in order first. Take a look at the first post in this thread, look at the foods in 3J's sample diets. These are the types of foods you should be eating and the amount of meals you should be eating. Obviously you will need to tweak the portions/macros but you can get a damn good diet in place just by reading this thread. If your up for it, post up your BMR/TDEE and 3J can tailor a diet for you.
 
Last edited:
Welter said:
Stay as far away from the gear as possible right now. Get your diet in order, start doing some cardio, even if its just a slow walk on the treadmill. BUT get diet in order first. Take a look at the first post in this thread, look at the foods in 3J's sample diets. These are the types of foods you should be eating and the amount of meals you should be eating. Obviously you will need to tweak the portions/macros but you can get a damn good diet in place just by reading this thread. If your up for it, post up your BMR/TDEE and 3J can tailor a diet for you.
Click to expand...

Thanks, I was sure that I should stay away from gear. I just didn't know if it would help me stay motivated. I have no way to figure out my BMR/TDEE. Is there an easy way to figure this out?
 
3J said:
can u please put your diet in a form where i can critique it?? i cant do spreadsheets.. type it all out bud
Click to expand...

Lol i did but thought this would be more easy for you to understand lol

Here is my post fixed for you.


age 22
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.


Chest Triceps Monday
Wide Bench 10x3
Close Bench 10x3
Incline 10x5
Decline 10x5
flys 10x5
Db Press 10x10
French press 10x5
Dips 10x3
Press up 10x10
Triceps Pushdown 10x3

Legs Tuesday
Barbell Squat 5x5
Leg Extensions 10x3
Dumbbell step ups 10x3
Standing Barbell Calf Raise 10x3
DB Calf Raise 10x3
Lying Leg Curls10x3
Romanian Deadlift 10x3

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

Back Friday
Pullup 10x5
Chinup 10x5
V-Bar Pulldown 10x3
Reverse Grip Bent-Over Rows 5x5
One-Arm Dumbbell Row 10x3
Barbell Deadlift 3x5
Superman 10x3

Shoulders Abs Saturday
Side Raise 10x3
Barbell Press 5x3
Upright Barbell Row 10x3
Arnold Press 10x3
Front Raise 10x3

Hanging Crunch 10x3
Gorilla Chin Knees to bar 5x3
Cross body Crunch 10x3
Crunches 10x3
Oblique Crunch 10x3




Breakfast
Large bowl of porridge with milk
Fruit
4 whole eggs and 4 slice of wholegrain bread
Glass of milk


Lunch
8oz rump steak with brown rice Mixed Salad Half a Red Onion
Glass of milk


Dinner
12oz chicken breast 2 cups of brown rice and mixed salad
Glass of milk


Pre workout
2 scoop reflex 120g
2 slice whole grain bread 4 slice of turkey some salad
2 Banana’s


Post workout
2 scoop reflex 120g
4 Wheatabix
Bowl of Cornflakes


Total
calories 4,478
Protein 328.3
Carbs 513
Fats 89
Drink around 3-4ltr of water.

If i get hungry in between meals and pre workout i will have a bowl of cornflakes or some wheatabix


Lunch and Dinner have Different variations. Such as Fish,Turkey,Whole grain pasta,Lental Soup,Stew,spaghetti bolognese, noodles
Training is a little on the extreme but the way i like it.

Supplements
Creatine 6g Per day
Fish oil
Multi Vit
ZMA
Test E 500mg/w
 
Last edited:
blazeftp said:
Lol i did but thought this would be more easy for you to understand lol

Here is my post fixed for you.


age 22
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.


Chest Triceps Monday
Wide Bench 10x3
Close Bench 10x3
Incline 10x5
Decline 10x5
flys 10x5
Db Press 10x10
French press 10x5
Dips 10x3
Press up 10x10
Triceps Pushdown 10x3

Legs Tuesday
Barbell Squat 5x5
Leg Extensions 10x3
Dumbbell step ups 10x3
Standing Barbell Calf Raise 10x3
DB Calf Raise 10x3
Lying Leg Curls10x3
Romanian Deadlift 10x3

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

Back Friday
Pullup 10x5
Chinup 10x5
V-Bar Pulldown 10x3
Reverse Grip Bent-Over Rows 5x5
One-Arm Dumbbell Row 10x3
Barbell Deadlift 3x5
Superman 10x3

Shoulders Abs Saturday
Side Raise 10x3
Barbell Press 5x3
Upright Barbell Row 10x3
Arnold Press 10x3
Front Raise 10x3

Hanging Crunch 10x3
Gorilla Chin Knees to bar 5x3
Cross body Crunch 10x3
Crunches 10x3
Oblique Crunch 10x3




Breakfast
Large bowl of porridge with milk
Fruit
4 whole eggs and 4 slice of wholegrain bread
Glass of milk
what kinda milk.. drop the "porridge" for some whole oats

Lunch
8oz rump steak with brown rice Mixed Salad Half a Red Onion
Glass of milk
again what kinda milk

Dinner
12oz chicken breast 2 cups of brown rice and mixed salad
Glass of milk
make this two meals... too much protein in one sitting.. two 6oz servings would be much better and u can get some extra veggies in :)

Pre workout
2 scoop reflex 120g
2 slice whole grain bread 4 slice of turkey some salad
2 Banana’s
ok

Post workout
2 scoop reflex 120g
4 Wheatabix
Bowl of Cornflakes
ok

Total
calories 4,478
Protein 328.3
Carbs 513
Fats 89
Drink around 3-4ltr of water.

If i get hungry in between meals and pre workout i will have a bowl of cornflakes or some wheatabix


Lunch and Dinner have Different variations. Such as Fish,Turkey,Whole grain pasta,Lental Soup,Stew,spaghetti bolognese, noodles
Training is a little on the extreme but the way i like it.

Supplements
Creatine 6g Per day
Fish oil
Multi Vit
ZMA
Test E 500mg/w
Click to expand...

switch your lunch with the last meal of the day.. steak is much more beneficial as a last meal of the day.. move the carbs into another meal (maybe one of those chicken meals??)

also, your carb level is extremely high.. its ridiculous.. drop 120g asap.. spread out ur carb intake evenly between 4 of ur 6 meals a day... dont have it in big servings... nothing over 100g per meal
 
3J said:
switch your lunch with the last meal of the day.. steak is much more beneficial as a last meal of the day.. move the carbs into another meal (maybe one of those chicken meals??)

also, your carb level is extremely high.. its ridiculous.. drop 120g asap.. spread out ur carb intake evenly between 4 of ur 6 meals a day... dont have it in big servings... nothing over 100g per meal
Click to expand...

3J said:
i would also do light cardio.. 20min 3 x week
Click to expand...

If i drop 2 cups of the brown rice would this be OK ? that would mean my total carbs per day would be 227.2g per day ?

I do 20min cardio 4 times per week.

And its semi skimmed milk

So my diet should look something like this

Large bowl of whole oats with milk
Fruit
4 whole eggs and 4 slice of wholegrain bread
Glass of milk


Lunch
6oz chicken breast Salad Half a Red Onion
Glass of milk


Dinner
6oz chicken breast 1 cups of brown rice and mixed salad some vegetables
Glass of milk


Pre workout
2 scoop reflex 120g
2 slice whole grain bread 4 slice of turkey some salad
2 Banana’s

Post workout
2 scoop reflex 120g
4 Wheatabix
Bowl of Cornflakes

Last Meal
8oz Of rump steak some carrots and some fruit
 
Hello 3J's, thanks to you i ve never been so good into dieting, thank you.

I am around 8%BF and less using fat caliper Accumeasure.

Men BMR= 66 + ( 6,23 x weight in pounds ) + ( 12,7 x height in inches ) – ( 6,8 x age in year )


194POUNDS 88KILOS 68INCH

66 + °1208° + °864° - °184°

1888 BMR

3257 CAL DAY
543 CAL MEAL

Instead of eating same amount of calories each meal; i divided my meals that way

750
550
455
350
650 post workout
250
150

total 3255calories

What is your insight?


If i go in a lean diet adding 15% extra calories

1888x 0,15 = 283,2
1888+ 283,2= new BMR 2172 CALS DAY

Do i have to add the extra cals (283,2) to my TDEE

or

just multiply my new BMR (2172) to harris benedict formula?
 
zozom said:
Hello 3J's, thanks to you i ve never been so good into dieting, thank you.

I am around 8%BF and less using fat caliper Accumeasure.

Men BMR= 66 + ( 6,23 x weight in pounds ) + ( 12,7 x height in inches ) – ( 6,8 x age in year )


194POUNDS 88KILOS 68INCH

66 + °1208° + °864° - °184°

1888 BMR

3257 CAL DAY
543 CAL MEAL

Instead of eating same amount of calories each meal; i divided my meals that way

750 550
550 350
455
350 550
650 post workout
250 550
150

total 3255calories

What is your insight?


If i go in a lean diet adding 15% extra calories

1888x 0,15 = 283,2
1888+ 283,2= new BMR 2172 CALS DAY

Do i have to add the extra cals (283,2) to my TDEE

or

just multiply my new BMR (2172) to harris benedict formula?
Click to expand...

without seeing what u actually eat i would have a hard time critiquing... yet your well fit so i can assume your making good food choices....

comments in bold...


i dont see why u would need 750 calories upon rising...

you add to your tdee
 
blazeftp said:
If i drop 2 cups of the brown rice would this be OK ? that would mean my total carbs per day would be 227.2g per day ?

I do 20min cardio 4 times per week.

And its semi skimmed milk

So my diet should look something like this

Large bowl of whole oats with milk
Fruit
4 whole eggs and 4 slice of wholegrain bread
Glass of milk


Lunch
6oz chicken breast Salad Half a Red Onion
Glass of milk


Dinner
6oz chicken breast 1 cups of brown rice and mixed salad some vegetables
Glass of milk


Pre workout
2 scoop reflex 120g
2 slice whole grain bread 4 slice of turkey some salad
2 Banana’s

Post workout
2 scoop reflex 120g
4 Wheatabix
Bowl of Cornflakes

Last Meal
8oz Of rump steak some carrots and some fruit
Click to expand...

no.. dont take ur carbs that low.. take them to 300
 
diet

im 5'9" and 235 with a body fat of 26% i just need a diet i have to p90x just sitting at home but the diet is what is keepine me back from working out cause i know if you dont have a proper diet then your just mostly wasting your time
 
zerk said:
im 5'9" and 235 with a body fat of 26% i just need a diet i have to p90x just sitting at home but the diet is what is keepine me back from working out cause i know if you dont have a proper diet then your just mostly wasting your time
Click to expand...

read through post one of this thread and do everything it asks.. we can continue when uv done that
 
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