Free Diet Advice from 3J

[3J]

porcha

i dont think u need an act factor off 1.75.. 1.55 should be right.. i'd up your protien to 250g..

also, though it's great that you put out an idea of your diet, i would still need to see a full diet with macros and times...

 

[porcha]

generally I'll eat every 3 hrs as convenience allows me, I'll target the carb meals early in the day as I work out in the AM. So if I increase protein by 70g, should I take it in conjunction with times I'm most active. Perhaps an extra protein serving in the morning and night. Should I add cals then or replace something such as the fat cals in the AM meals to fit in the extra protein cals?

more or less:

6am: meal 1
7:30am: lift
9am: meal 2
12-1pm: meal 3
3-4pm: meal 4
7-10pm: meal 5/6

as far as macros, don't really count fats/carbs, but I'd say in each meal I average:

carb meal:
40g carbs
30g protein
10g fat

no carb meals:
5g net carbs
30g protein
30g fat

so possible macros would be(assuming 6 meals @ 2400 cals):
High carb day: 40% carbs, 30% protein, 30% fats
Medium carb day: 23% carbs, 30% protein, 47% fat
Low carb day: 13% carbs, 30% protein, 57% fat
"No" carb day: 5% carbs, 30% protein, 65% fat

Thanks

 

[3J]

i have your tdee at about 3200 kcal... your eating 2600 calories right now.. so i would just add the protien, it would even u out a bit..

the way i work i would have to see everything u eat exactly with macros.. but based upon the generalizations you've given everything seems okay..

 

[AlphaMaleDawg]

thanks 3J for doing this! I will now post mine. Would love to hear honest feedback

24
5'9
190lbs
guessing 11-12% bf but not sure. abs are very visible when flexed but only when flexed

Meal 1
4 whole eggs (24 protein/4 carb/18 fat, 280 calories), 1 slice cheese (6/0/4.5, 70), 1 whole wheat bagel (10/49/2, 240), 1 small whole wheat bagel (5/22/1, 110), fish oil (0/0/4, 40)
45 protein/75 carbs/29.5 fat, 740 calories

Meal 2
2 tablespoons natural peanut butter (8/5/17, 200), 2 slices whole wheat bread (8/36/3, 200)
16/41/20, 400 calories

Meal 3
1 chicken breast (32/0/1.5, 140), 2 slices whole wheat bread (8/36/3, 200)
40/36/4.5, 340 calories

Meal 4
1 scoop whey protein (23/3/2, 122), 1 ½ cups oatmeal (15/81/9, 450)
38/84/11, 572

Meal 5
2 scoops whey protein (46/6/4, 244), 2 scoops Perfect Carb (0/60/0, 240)
46/66/4, 484

Meal 6
1 chicken breast (32/0/1.5, 140), 1 cup brown rice (8/66/2, 300), whole wheat tortilla (4/22/2, 120)
44/88/5.5, 560

Meal 7
1 scoop Ultra Peptide (23/2.5/1.5, 115), 1 scoop whey protein (23/3/2, 122), 2 tablespoons natural peanut butter (8/5/17, 200)
46/5.5/20.5, 437 calories

TOTAL: 275/395.5/95, 3,533 calories

note: i have whey pre and post workout. If you can think of a better option pre workout, I am all ears

 

[kassius7]

Yea, want to loose BF, down around 14%, but ultimately be the weight I am now with the right diet and proper workout.



Cheers man

Thanks a million for helpin me out with this

 

[3J]

thanks 3J for doing this! I will now post mine. Would love to hear honest feedback

24
5'9
190lbs
guessing 11-12% bf but not sure. abs are very visible when flexed but only when flexed

Meal 1
4 whole eggs (24 protein/4 carb/18 fat, 280 calories), 1 slice cheese (6/0/4.5, 70), 1 whole wheat bagel (10/49/2, 240), 1 small whole wheat bagel (5/22/1, 110), fish oil (0/0/4, 40)
45 protein/75 carbs/29.5 fat, 740 calories
so it's two whole wheat bagels??? drop that crap for oats... 1 cup 1 1/2 if you wanna keep your macros the same...
Meal 2
2 tablespoons natural peanut butter (8/5/17, 200), 2 slices whole wheat bread (8/36/3, 200)
16/41/20, 400 calories
where's the protien??
Meal 3
1 chicken breast (32/0/1.5, 140), 2 slices whole wheat bread (8/36/3, 200)
40/36/4.5, 340 calories
whole wheat bread is a poor carb source.. actually, most breads are a poor carb choice with the exception of ezekiel bread and a few others
Meal 4
1 scoop whey protein (23/3/2, 122), 1 ½ cups oatmeal (15/81/9, 450)
38/84/11, 572
pre workout??
Meal 5
2 scoops whey protein (46/6/4, 244), 2 scoops Perfect Carb (0/60/0, 240)
46/66/4, 484
pwo??
Meal 6
1 chicken breast (32/0/1.5, 140), 1 cup brown rice (8/66/2, 300), whole wheat tortilla (4/22/2, 120)
44/88/5.5, 560
this is okay..
Meal 7
1 scoop Ultra Peptide (23/2.5/1.5, 115), 1 scoop whey protein (23/3/2, 122), 2 tablespoons natural peanut butter (8/5/17, 200)
46/5.5/20.5, 437 calories
at the least i'd say switch the whey to casein
TOTAL: 275/395.5/95, 3,533 calories

note: i have whey pre and post workout. If you can think of a better option pre workout, I am all ears

pre workout i like to eat real food.. whey runs through your system in 1 hr...

whats your bmr/tdee??
i give the formula in the first post of this thread...

 

[3J]

Yea, want to loose BF, down around 14%, but ultimately be the weight I am now with the right diet and proper workout.



Cheers man

Thanks a million for helpin me out with this

report back in a coupla weeks, we'll make adjustments prn...

 

[AlphaMaleDawg]

thanks for the advice. yea meal 4 is pre, meal 5 is post, and meal 6 is an hour after post. Should I add a chicken breast with my peanut butter sandwich meal two? As for meal 1, one of a large whole wheat bagel and the other is a small one. I like to make an egg sandwich out of it. I suppose I could switch to oats though. I use to have oats there instead but havent noticed any different results.

How do you feel about my overall macros though?

 

[3J]

thanks for the advice. yea meal 4 is pre, meal 5 is post, and meal 6 is an hour after post. Should I add a chicken breast with my peanut butter sandwich meal two? As for meal 1, one of a large whole wheat bagel and the other is a small one. I like to make an egg sandwich out of it. I suppose I could switch to oats though. I use to have oats there instead but havent noticed any different results.

How do you feel about my overall macros though?

as stated before i would need your bmr/tdee to see if your macros are correct

 

[AlphaMaleDawg]

as stated before i would need your bmr/tdee to see if your macros are correct

I calculated it once and I needed something like 3,100 cals to maintain or something like that based on my activity level (sports 3-5 days per week)

 

[3J]

I calculated it once and I needed something like 3,100 cals to maintain or something like that based on my activity level (sports 3-5 days per week)

u calculated it once??? when?? when you were heavier, skinnier, more bf, more lbm, less??


i do this a certain way bud.. ill calc it for you this time, but you have to be willing to put the work in.. that includes some math..

 

[3J]

I calculated it once and I needed something like 3,100 cals to maintain or something like that based on my activity level (sports 3-5 days per week)

you have a bmr of 2011.6

tdee of 3117.9.. so you were pretty damn close..

looks like you got something close to a 40/40/20 going on.. rougly..

im guessing your trying to bulk?? if that's the case, just make the changes in bold and you'll be fine... just add some greens to your diet.. your lacking phytonutrient content..

 

[Jack Mehoff]

Hey bro, Im 6'5 260lbs bf 11%, Currently off cycle trying to maintain size while leaning out to sub 10%. Will be starting Prop, Tren, Mast, Anavar (var) cycle in 4 weeks. Here is my diet and training info.

Meal 1. 2 whole eggs, 8 eggwhites, 1.5 cup oats with shaved almonds with a pack of stevia to add flavor.

Meal 2. 8oz Chicken Breast over 1/2 cooked brown rice with diced celery

Workout..

Meal 3. Same as Meal 2

Meal 4. 8oz Venison with 1/2 cup brown rice with a diced pepper

Meal 5. Same as meal 4

Meal 6. Protein Shake or another chicken breast and some veggies.


I enjoy cardio and do a mixture of things, either long distance runs 4-5 miles around town, interval in interval cardio on the treadmill for 30 minutes, or eliptical. I do some form or cardio every day except for Sundays. Whether it be one of the things listed or jumping rope for an extended period of time.

Always been rather lean but new to the whole diet game as far as macros and all these equations, eating clean is nothing new but the whole diet thing like this is, appreciate your time bro.

 

[3J]

Hey bro, Im 6'5 260lbs bf 11%, Currently off cycle trying to maintain size while leaning out to sub 10%. Will be starting Prop, Tren, Mast, Anavar (var) cycle in 4 weeks. Here is my diet and training info.

Meal 1. 2 whole eggs, 8 eggwhites, 1.5 cup oats with shaved almonds with a pack of stevia to add flavor.

Meal 2. 8oz Chicken Breast over 1/2 cooked brown rice with diced celery

Workout..
no pwo shake?
Meal 3. Same as Meal 2

Meal 4. 8oz Venison with 1/2 cup brown rice with a diced pepper

Meal 5. Same as meal 4

Meal 6. Protein Shake or another chicken breast and some veggies.
make this a lean beef

I enjoy cardio and do a mixture of things, either long distance runs 4-5 miles around town, interval in interval cardio on the treadmill for 30 minutes, or eliptical. I do some form or cardio every day except for Sundays. Whether it be one of the things listed or jumping rope for an extended period of time.

Always been rather lean but new to the whole diet game as far as macros and all these equations, eating clean is nothing new but the whole diet thing like this is, appreciate your time bro.

i dont see any phytonutrient content in your diet...

how did you have your bf checked?? at those stats your a big mofo...

bmr/tdee??

 

[Jack Mehoff]

i dont see any phytonutrient content in your diet...

how did you have your bf checked?? at those stats your a big mofo...

bmr/tdee??

Bf was checked in a water tank for athletic purposes. Like I said I am new to the whole trying to cut diet, I forgot to mention I have garlic mixed in with my 4th and 5th meal and avg a sweet potato a day with meal # 2. Sorry I forgot to add them, not sure my bmr or tdee to be honest..

 

[3J]

Bf was checked in a water tank for athletic purposes. Like I said I am new to the whole trying to cut diet, I forgot to mention I have garlic mixed in with my 4th and 5th meal and avg a sweet potato a day with meal # 2. Sorry I forgot to add them, not sure my bmr or tdee to be honest..

bmr 2641.6

tdee is about 4300k if your doing that much cardio and working out 5 days a week.

how long have you been off cycle??

 

[AlphaMaleDawg]

u calculated it once??? when?? when you were heavier, skinnier, more bf, more lbm, less??


i do this a certain way bud.. ill calc it for you this time, but you have to be willing to put the work in.. that includes some math..

you have a bmr of 2011.6

tdee of 3117.9.. so you were pretty damn close..

looks like you got something close to a 40/40/20 going on.. rougly..

im guessing your trying to bulk?? if that's the case, just make the changes in bold and you'll be fine... just add some greens to your diet.. your lacking phytonutrient content..

yea by once, I meant the other day (sorry).

About your whey suggestion for bedtime, I already take 1 scoop of casein (that is what ultra peptide 1.0 is) so I figured i would save money and combine with a regular scoop of whey since it is still slow digesting.

And yes I am trying to bulk (well I will be on my next cycle). Right now I am kind of on a slight cutting diet at 2600 cals but I am trying not to do much cardio (2x per week) since I lost a lot of muscle last time I cut.

Either way, I will alter the diet I posted with your advice in mind

thanks again I appreciate it

 

[Jack Mehoff]

bmr 2641.6

tdee is about 4300k if your doing that much cardio and working out 5 days a week.

how long have you been off cycle??

I have been off for almost 2 months, been running Igf1 lr3 during this time tho up until I start my next cycle along with caffiene and ephedrine. Yes I lift monday-friday. Have been maintaining my size and do not feel I have lost anything from my cycle except water wt, my strength has continued to increase as well.

 

[kilo369]

ok heres my stats diet and traning info and goals.

age22
weight160-165lbs
bf8-9%
lean weight in lbs 146.38

Supplements
Kre-alkalyn creatine
no black
whey isolate
casien pro
triple str fish oil (1 a day)
cla (2 a day)
gnc mega men multi vit

Training schedule I train intense with a personnel trainer whos been bbing for 20 years.
mon-chest
tues-back
weds-off
thurs-shoulders
fri-legs
sat-bis and tris
sun-off

this has been my diet for the last 2 weeks. Before that it was lower by 400 cals a day. my mac ratio I use is 50-30-20 carb pro fat. This meal plan gives me approx 2900 cals.. 188g pro..301g carbs...57g fat

meal1
7egg whites
3/4 cup oats
banana

GYM

PWO
40g whey isolate
3/4 cup oats
banana

meal3
1 1/2 cup brown rice (cooked)
5oz chick breast
tbsp olive oil

meal4
5.8oz ww pasta (cooked)
5oz chicken breast
tbsp ov

meal5
3x brown rice cakes
50z chicken breast
tbsp natural pnut butter

Pre bed
30g casien pro
2x tbsp natural pnut butter

on non training days I replace the pwo shake with rice oats or ww pasta and a lean meat. I try not to substitute shakes for meals when ever possible.

Goals: I want to gain lean muscle. I do not want to get fat again. I was fat before and it took me 8-9 months to lose 40 lbs. I am motivated and open to any advice I can get. I am very strict and serious with my diet. I take 1 cheat meal a week. so my wife and I can do some thing nice together. I am the type of person that if I see progress and can track it I have no problem sticking with a program. Thanks alot for the critique.. Be harsh!!!!! so i can get this right thanks.

 

[3J]

I have been off for almost 2 months, been running Igf1 lr3 during this time tho up until I start my next cycle along with caffiene and ephedrine. Yes I lift monday-friday. Have been maintaining my size and do not feel I have lost anything from my cycle except water wt, my strength has continued to increase as well.

you look okay.. i would just make the changes in bold... up phytonutrient content and keep an eye on your measurments.. if you start to slack up 200 calories e3d