Free Diet Advice from 3J

Alright 3J,

I have let myself go over the last few years and as a result I went from 5'10" 175 lbs to 5'10" 260 lbs at 28 years of age. Not all of it fat but definitely the majority of it is. I enjoy working out and am currently doing a routine of 3 days on 1 off. I also do cardio 3 times a week for about 15-30 minutes (depending on how my knee feels). My biggest problem is will power, I eat anything I can get my hands on. I've tried countless diets but it gets to a point where I get so hungry that I eat whatever I can. It's a vicious fuckin' circle that I can't seem to escape. Needless to say my diet is shit, but I am ready for a change! I've been having headaches and dizzy spells for no reason, so I'm assuming it's either high blood pressure or high cholesterol. Anyway, I couldn't even begin to give you a normal diet for me because I eat at any time of the day and anything that's available. Sometimes I only eat two meals, but they're BIG meals that keep me full most of the day. I do the protein thing after my workouts and sometimes for breakfast. I know this is crappy info to start with but unfortunately it's the truth. Any advice or suggestions you can provide would be truly appreciated.

Thanks in advance.
 
Hi

Going through this thread, I am impressed.

I was huge and fat :sulk: 5 feet 10.5 Inches. 93 kgs and wooping 33%

I am now 79 kgs and 19 % BF.

My aim is 74 kgs and 8-9 % BF.

the problem is, I JUST CANT DO IT :wallbash:

I hate myself for not being able to do it.

I have tired, altering diets, doing twice cardio. changing calorie intakes.

Kept intake of 1800 - 1900 Calories for 6 days and then along with a cheat meal on saturday I go about 2500 Calories.

I now, wanna take steriods, with a nice Diet and a perfect workout plan.

M sure that is something no1 can tell me.

But please, Oh! please. Tell me watever you can, which will work. I am willing to do it. I have no idea about any type of steriods, but I am willing to take to get to my goal.

I hit the gym 6 days a week. 3 days heavy lifting and 3 days HIIT cardio with abs.

My goal is to drop 10 kgs of fat and put about 5 kgs of Muscles.

Lifestyle is sedentary, coz I have a desk job, working on d computer, but go to gym daily for 6 days, 1 hour each.

I dont wanna give up and wanna, WANNA do it, get down to that magic single digit BF.

3J, bro, lemme know what I can do, what to take and what cycle can I do on. I am willing to do so, coz it looks like u know what ur talking abt.

Cheers
A.J
 
Please help 3J

I am ready to change my eating habits even if it means throwing everything away in my house and starting fresh

age-24 yr old male
weight- 188lbs
height- 5ft 9in
bf- posted pics at http://www.steroidology.com/forum/diet-forum/592152-bf-estimate.html got the answer of 18%-22%
For this I will be using a percentage of 20%
Goals- I would like to bulk up but also lose my belly fat if that is possible

Diet there is no diet hence my problem lol but here is what I usually eat

Breakfast - 2 cups of Special K or Multi Grain Cheerio's and 2% Milk

Lunch - Mcdonalds (i know this is horrible) usually the double quarter pounder meal with a large sweet tea. Or if I pack my lunch it's usually left over dinner from the night before or Ham and turkey with light miracle whip sandwiches

Dinner is a range of anything from Baked Chicken,Porkchops,Hamburger Helper,Spaghetti,Pizza etc..whatever my wife makes lol

Sides include: Salad, mashed potatoes, noodles, green beans, corn, rolls, butter bread ...

Snacks are usually throughout the day and whenever I feel hunger kicking in they include..

Bannanas,Apples,Jello cups with fruit in them, Star-Crunch, Brownie's, Swiss Rolls,Cucumber, Boiled Eggs

I drink a EAS 100% whey protein in the morning and then PWO

Workout Reg is 5 days a week on lunch break (before eating) I do the elliptical for 5min warm up and 30 mins steady where my heart rate is 160 then a 5 min cool down

Weightlifting includes

Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Legs
Friday - Biceps, Triceps
Saturday - Off
Sunday - Off


total bf weight 188lbs X .20 = 37.6

total lean body mass 150.7lbs
68.5 lean mass in kilograms

BMR 2763.6


TDEE 4283.58

If you need anything else 3J just let me know I hope this is enough information to get me started on a good diet. I do appreciate it and I know you have alot on your plate but I appreciate your help bro
 
age - 22
weight - 286
height - 5'8
bf - 35%

My goal is to be about 210. I want to lose as much as humanly possible without killing myself.

I eat like crap. I eat anything whenever I want. Its sad for the longest time I ate pizza everyday. I have had some fits of depression and eat when I get sad. I have been depression free for 3 months since going to a shrink. I just want to lose all the weight i have gained in a year and a half. I used to be about 200 lbs.

my BMR is 4385.44
my TDEE is 5262.528

I know this is pathetic. I am going to start the gym tomorrow and I think I am going to try clen(buteral?). I plan on drinking at least 2 gallons of water a day but I have no idea what to do diet wise. I know i am obese but I am not obese as in I cant run or do cardio for 45 mins. I can lift and all that. Up to now I haven't had the drive nor motivation. Now that I do I need some help. I understand I am asking for alot but if you could just give me some pointers on a good diet I would really appreciate it.
 
diet plan

Age- 23
Weight-106kg 235lbs
Height 5' 9", 69in, 175.26cm
Body fat %- 25.7
Goal- want to get back down to 200 with a bf of around 15%
BMR- 2249
TDEE 1879
I don't have a diet I eat when I want and what I want
Breakfast is cerial with 2% or I go to mcdonalds
Lunch is pizza at the college or I go to a fast food joint
Dinner is usually a fat steak my mom cooks up or a monster porkchop with homemade mashed potatos and gravy green beens or some kind of veg
Snacks if I'm at school is a candybar with a soda and if I'm working it will be a polish dog without the bun and mustard and soda.
I jog 2 miles 3 times a week and do abs and pushups
 
Ok so I'm starting to make healthier choices today this is what i've eaten so far

Breakfast - Bowl of cereal and a bannana with water

Snack - Boiled Egg

Lunch - 3 Summer rolls filled with Rice noodles, Shrimp and cucumber
I had some green beans also and some cucumbers cut up into slices

snack - 2 boiled eggs

dinner - no clue yet
 
I’m just curious about some of the info you have posted up here. Please don’t mistake my reply as trying to challenge your knowledge. I just want to make sure I have not missed anything.
First was about your BMR and then one of your sample diets.
It says that your BMR is around 2600 and I’m sure you fall under the category moderately if not more.
So that is 2600x1.55 = around 4000 cal
Now correct me if I’m wrong, but theoretically if someone wanted to gain 1 lb per week, they would have to consume 500cal more than their daily needs (theoretically) right?
So for someone your size, were talking about 4500 cal a day.
Your sample diets range from 3000 to 4000 cal a day.
Have you missed some information by mistake, or is this correct?
Again, please don’t mistake my reply as trying to challenge your knowledge. I just want to make sure I have not missed anything.
Thanks
 
Also what percent of a bulking diet should be coming from fats?
I have always tried to get in:
1.5 g of protein / Lb, 0.5 g of fat / lb and I fill the rest of the gap with carbs.

For example,
I'm around 205lbs 14% bf
Im currently on a cycle consuming 4000cals a day
That's 300g or protein 100g of fat and the rest carbs which is about 475g.
Do you think it would be better to lower the carbs and up that fats to meet my daily caloric needs?
 
Last edited:
Alright 3J,

I have let myself go over the last few years and as a result I went from 5'10" 175 lbs to 5'10" 260 lbs at 28 years of age. Not all of it fat but definitely the majority of it is. I enjoy working out and am currently doing a routine of 3 days on 1 off. I also do cardio 3 times a week for about 15-30 minutes (depending on how my knee feels). My biggest problem is will power, I eat anything I can get my hands on. I've tried countless diets but it gets to a point where I get so hungry that I eat whatever I can. It's a vicious fuckin' circle that I can't seem to escape. Needless to say my diet is shit, but I am ready for a change! I've been having headaches and dizzy spells for no reason, so I'm assuming it's either high blood pressure or high cholesterol. Anyway, I couldn't even begin to give you a normal diet for me because I eat at any time of the day and anything that's available. Sometimes I only eat two meals, but they're BIG meals that keep me full most of the day. I do the protein thing after my workouts and sometimes for breakfast. I know this is crappy info to start with but unfortunately it's the truth. Any advice or suggestions you can provide would be truly appreciated.

Thanks in advance.

i need your bmr/tdee
and i need u to log everything u eat for the next two days.. eat like u normally would
 
Going through this thread, I am impressed.

I was huge and fat :sulk: 5 feet 10.5 Inches. 93 kgs and wooping 33%

I am now 79 kgs and 19 % BF.

My aim is 74 kgs and 8-9 % BF.

the problem is, I JUST CANT DO IT :wallbash:

I hate myself for not being able to do it.

I have tired, altering diets, doing twice cardio. changing calorie intakes.

Kept intake of 1800 - 1900 Calories for 6 days and then along with a cheat meal on saturday I go about 2500 Calories.

I now, wanna take steriods, with a nice Diet and a perfect workout plan.

M sure that is something no1 can tell me.

But please, Oh! please. Tell me watever you can, which will work. I am willing to do it. I have no idea about any type of steriods, but I am willing to take to get to my goal.

I hit the gym 6 days a week. 3 days heavy lifting and 3 days HIIT cardio with abs.

My goal is to drop 10 kgs of fat and put about 5 kgs of Muscles.

Lifestyle is sedentary, coz I have a desk job, working on d computer, but go to gym daily for 6 days, 1 hour each.

I dont wanna give up and wanna, WANNA do it, get down to that magic single digit BF.

3J, bro, lemme know what I can do, what to take and what cycle can I do on. I am willing to do so, coz it looks like u know what ur talking abt.

Cheers
A.J

check your pm bro
 
I am ready to change my eating habits even if it means throwing everything away in my house and starting fresh

age-24 yr old male
weight- 188lbs
height- 5ft 9in
bf- posted pics at http://www.steroidology.com/forum/diet-forum/592152-bf-estimate.html got the answer of 18%-22%
For this I will be using a percentage of 20%
Goals- I would like to bulk up but also lose my belly fat if that is possible

Diet there is no diet hence my problem lol but here is what I usually eat

Breakfast - 2 cups of Special K or Multi Grain Cheerio's and 2% Milk

Lunch - Mcdonalds (i know this is horrible) usually the double quarter pounder meal with a large sweet tea. Or if I pack my lunch it's usually left over dinner from the night before or Ham and turkey with light miracle whip sandwiches

Dinner is a range of anything from Baked Chicken,Porkchops,Hamburger Helper,Spaghetti,Pizza etc..whatever my wife makes lol

Sides include: Salad, mashed potatoes, noodles, green beans, corn, rolls, butter bread ...

Snacks are usually throughout the day and whenever I feel hunger kicking in they include..

Bannanas,Apples,Jello cups with fruit in them, Star-Crunch, Brownie's, Swiss Rolls,Cucumber, Boiled Eggs

I drink a EAS 100% whey protein in the morning and then PWO

Workout Reg is 5 days a week on lunch break (before eating) I do the elliptical for 5min warm up and 30 mins steady where my heart rate is 160 then a 5 min cool down

Weightlifting includes

Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Legs
Friday - Biceps, Triceps
Saturday - Off
Sunday - Off


total bf weight 188lbs X .20 = 37.6

total lean body mass 150.7lbs
68.5 lean mass in kilograms

BMR 2763.6


TDEE 4283.58

If you need anything else 3J just let me know I hope this is enough information to get me started on a good diet. I do appreciate it and I know you have alot on your plate but I appreciate your help bro

your math is wrong.. check ur bmr again
 
age - 22
weight - 286
height - 5'8
bf - 35%

My goal is to be about 210. I want to lose as much as humanly possible without killing myself.

I eat like crap. I eat anything whenever I want. Its sad for the longest time I ate pizza everyday. I have had some fits of depression and eat when I get sad. I have been depression free for 3 months since going to a shrink. I just want to lose all the weight i have gained in a year and a half. I used to be about 200 lbs.

my BMR is 4385.44
my TDEE is 5262.528

I know this is pathetic. I am going to start the gym tomorrow and I think I am going to try clen(buteral?). I plan on drinking at least 2 gallons of water a day but I have no idea what to do diet wise. I know i am obese but I am not obese as in I cant run or do cardio for 45 mins. I can lift and all that. Up to now I haven't had the drive nor motivation. Now that I do I need some help. I understand I am asking for alot but if you could just give me some pointers on a good diet I would really appreciate it.

1. your bmr/tdee is wrong
2. you dont need clen, you need a clean healthy diet with a good training reg.
3. cardio is key here...


lets fix your bmr first so i know where u stand..

also, how did u get your bf estimate?
 
Age- 23
Weight-106kg 235lbs
Height 5' 9", 69in, 175.26cm
Body fat %- 25.7
Goal- want to get back down to 200 with a bf of around 15%
BMR- 2249
TDEE 1879
I don't have a diet I eat when I want and what I want
Breakfast is cerial with 2% or I go to mcdonalds
Lunch is pizza at the college or I go to a fast food joint
Dinner is usually a fat steak my mom cooks up or a monster porkchop with homemade mashed potatos and gravy green beens or some kind of veg
Snacks if I'm at school is a candybar with a soda and if I'm working it will be a polish dog without the bun and mustard and soda.
I jog 2 miles 3 times a week and do abs and pushups

your bmr/tdee is wrong.. show me the math
 
I’m just curious about some of the info you have posted up here. Please don’t mistake my reply as trying to challenge your knowledge. I just want to make sure I have not missed anything.
First was about your BMR and then one of your sample diets.
It says that your BMR is around 2600 and I’m sure you fall under the category moderately if not more.
So that is 2600x1.55 = around 4000 cal
Now correct me if I’m wrong, but theoretically if someone wanted to gain 1 lb per week, they would have to consume 500cal more than their daily needs (theoretically) right?
So for someone your size, were talking about 4500 cal a day.
Your sample diets range from 3000 to 4000 cal a day.
Have you missed some information by mistake, or is this correct?
Again, please don’t mistake my reply as trying to challenge your knowledge. I just want to make sure I have not missed anything.
Thanks

good questions bud...

the bmr/tdee is a calculated guess as to what your bodies needs will be... its not an exact science... instead i use this form of energy expenditure measurement to get people in the ball park of where they need to be


if you notice in my first post i speak of something called micro calibration.. this is the next step in dieting... we set u at a certain amount of calories and see what happens... if you gaining too much we bring it down ,if your not gaining enough or anything at all we bring it up..

its very important for people to realize that everyone is different when it comes down to their needs...

there will be days that i will eat 5k calories because i weight train and do jiu-jitsu in the same day and im bulking... everything is relevant to the dieters needs and activity....
 
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