Free Diet Advice from 3J

3J said:
your math is wrong.. check ur bmr again
Click to expand...

Fixed (I beleive this is right)

Originally Posted by lovethislife
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 BF Estimate 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 150.4lbs
68.3 lean mass in kilograms

BMR 1845.28

TDEE 2860.184
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
 
lovethislife said:
Fixed (I beleive this is right)

Originally Posted by lovethislife
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 BF Estimate 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 150.4lbs
68.3 lean mass in kilograms

BMR 1845.28

TDEE 2860.184
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
Click to expand...

2300 calories
240g protien
150g carbs
82g fats

have you ever used fitday.com??
 
3J said:
2300 calories
240g protien
150g carbs
82g fats

have you ever used fitday.com??
Click to expand...

No but I've seen fitday.com talked about by blondie bombshell and a few other people. I will check it out, hopefully it will help me keep track of what I need to take in a day..

By following this as a guideline and working out what kind of results should I see
 
lovethislife said:
No but I've seen fitday.com talked about by blondie bombshell and a few other people. I will check it out, hopefully it will help me keep track of what I need to take in a day..

By following this as a guideline and working out what kind of results should I see
Click to expand...

take it a step further.. make your own diet plan.. put it in the same format as my same diet with times macros etc.. and ill critique it so your eating the right things at the right time
 
goals are to be 10-11% bf
as of rite now cardio is as soon as i wake up 45 min up hill brisk walk 5 days a week
weight training after meal 5

age 26
height 5'9"
bf 15%
bmr 1803
tdee 2795

I eat approx ever 2-2.5 hrs

meal 1
half cup oat meal uncooked
150/2.5/27/6
1 cup egg beaters
120/0/4/24
2 oz ff cheese
50/0/4/8

meal 2
1 cup green veggies
40/0/5/1
6oz chicken breast
165/1/0/39
1 cup of whole grain brown rice
240/3/39/5

meal 3
24 almonds
160/14/6/6

meal 4
1 cup green veggies
40/0/5/1
8 oz chicken breast
220/1/0/52
1 cup of whole grain brown rice
240/3/39/5

meal 5
1 cup green veggies
40/0/5/1
6 oz chicken breast
165/1/0/39

meal 6
8 oz beef
300/12/0/44

total cals 1920
total fat 37.5
total carb 134
total pro 231
 
3J said:
if i have missed anyone please let me know your post number and ill get to you
Click to expand...

You missed mine but I've altered my meal so much I might as well repost.


age: 27
weight: 52kg
height: 170cm
bf: unknown, i'm pretty thin though
goals: weight gain and strength. at this stage i'm looking to hit 70-75kg as quickly as possible.

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years)

= 1444.8

TDEE = 1444.8 x 1.375 (sit @ a desk all day, workout 3 days a week)

= 1986.6


Meals
=======
breakfast
------------
either:
bacon&egg mcmuffinx2 - 594cals 32.8g protein 27.2g carbs 52g fat
or a shake - 689cals 26.8g protein 120.1g carbs 19.1g fat

PWO
--------
shake - 917cals 44.4g protein

lunch
--------
p&b sandwichx2 - 770cals 13.5g protein 38.2g carbs 35.8g fat

dinner
--------
half cup white rice + 225g diced beef or 4 eggs - 460kcal 49.8g protein or 420kcal 25.6g protein

pre-bed
---------
shake - 723cals 44.4g protein



my shakes are made up of the following:

breakfast
100g superfine oats 381cals 10.7g protein 61.8g carbs 8.5g fat
100g yoghurt 101cals 5.0g protein
1 large banana 121cals 1.5g protein 31.1g carbs 0.4g fat
300ml milk 187cals 9.6g protein 14.6g carbs 10.2g fat
1 tablespoon sugar 48cals 0.0g protein 12.6g carbs 0.0g fat

PWO
25g maltrodextrine 100cals 0.0g protein
25g dextrose 94cals 0.0g protein
50g superfine oats 190cals 5.3g protein
1 scoop ON whey 120cals 24.0g protein
20g peanut butter 126cals 4.5g protein
1 banana 100cals 1.0g protein
300ml milk 187cals 9.6g protein


pre-bed
50g superfine oats 190cals 5.3g protein
1 scoop ON whey 120cals 24.0g protein
20g peanut butter 126cals 4.5g protein
1 banana 100cals 1.0g protein
300ml milk 187cals 9.6g protein



all up its around 3500cals and 178g protein

thanks
 
Hey 3J, just wanted some advice on a cutting diet.

My TDEE is approximately 3100 calories.

I'm planning to cut my calorie consumption to 2600 calories, creating a 500 calorie deficit.

I'm having trouble setting up my macro's... I know that I want to get a high amount of protein, I was thinking anywhere from 250-350g, and a low amount of carbs, with a moderate amount of fat.

Here is what I'm planning on my diet being:

Breakfast, 7am:
1/2 cup oats with 1 scoop flax seed.
1 cup egg Beater omelet with spinach, tomatoes, jalapeños, and mushrooms, with fat free cheese

40C / 40P / 7G Fat

Post workout, 10am
1 Large Banana
2 Scoops Protein

41C / 50P / 3F

Lunch, 11am

1 Cup Brown Rice
8oz Chicken Breast
Celery

44C / 56P / 9g Fat

Snack, 2pm:

Double Fiber Bread w/ 1 TBSP Natty PB
9oz Tuna

20C / 74P / 11F

Dinner, 5pm
5oz Sweet Potato w/ Flax Seed
Steamed Broccoli
8oz chicken breast

50C / 58P / 11F

Snack, 7pm
Plain Salad with 6oz chicken breast
12 C / 41P / 4F


Snack, 9-10pm
Casein Shake
3C / 24P / 3F

Totals:

210g Carbs
343g Protein
48g Fat
Calories:
2600-2700

Can you suggest some things? Does this look good?

Some days, I will drop the carb number and raise the fats a little, but I'm going to try and get 150-230g of carbs on a regular basis.

How does my timing look?

My goal, (obviously) is to lose fat and retain as much muscle. Should I lower the carbs even more?
 
amerikan rhino said:
goals are to be 10-11% bf
as of rite now cardio is as soon as i wake up 45 min up hill brisk walk 5 days a week
weight training after meal 5

age 26
height 5'9"
bf 15%
bmr 1803
tdee 2795

I eat approx ever 2-2.5 hrs

meal 1
half cup oat meal uncooked
150/2.5/27/6
1 cup egg beaters
120/0/4/24
2 oz ff cheese
50/0/4/8

meal 2
1 cup green veggies
40/0/5/1
6oz chicken breast
165/1/0/39
1 cup of whole grain brown rice
240/3/39/5

meal 3
24 almonds
160/14/6/6

meal 4
1 cup green veggies
40/0/5/1
8 oz chicken breast
220/1/0/52
1 cup of whole grain brown rice
240/3/39/5

meal 5
1 cup green veggies
40/0/5/1
6 oz chicken breast
165/1/0/39

meal 6
8 oz beef
300/12/0/44

total cals 1920
total fat 37.5
total carb 134
total pro 231
Click to expand...

you want to add efa's to meal 6.. add 50g carbs to meal 5. 30g protein and 30g carbs in meal 3.. drop the almonds to 12...

your not eating enough... how long have you been on this diet?
 
jzy said:
You missed mine but I've altered my meal so much I might as well repost.


age: 27
weight: 52kg
height: 170cm
bf: unknown, i'm pretty thin though
goals: weight gain and strength. at this stage i'm looking to hit 70-75kg as quickly as possible.

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years)

= 1444.8

TDEE = 1444.8 x 1.375 (sit @ a desk all day, workout 3 days a week)

= 1986.6


Meals
=======
breakfast
------------
either:
bacon&egg mcmuffinx2 - 594cals 32.8g protein 27.2g carbs 52g fat
or a shake - 689cals 26.8g protein 120.1g carbs 19.1g fat

PWO
--------
shake - 917cals 44.4g protein

lunch
--------
p&b sandwichx2 - 770cals 13.5g protein 38.2g carbs 35.8g fat

dinner
--------
half cup white rice + 225g diced beef or 4 eggs - 460kcal 49.8g protein or 420kcal 25.6g protein

pre-bed
---------
shake - 723cals 44.4g protein



my shakes are made up of the following:

breakfast
100g superfine oats 381cals 10.7g protein 61.8g carbs 8.5g fat
100g yoghurt 101cals 5.0g protein
1 large banana 121cals 1.5g protein 31.1g carbs 0.4g fat
300ml milk 187cals 9.6g protein 14.6g carbs 10.2g fat
1 tablespoon sugar 48cals 0.0g protein 12.6g carbs 0.0g fat

PWO
25g maltrodextrine 100cals 0.0g protein
25g dextrose 94cals 0.0g protein
50g superfine oats 190cals 5.3g protein
1 scoop ON whey 120cals 24.0g protein
20g peanut butter 126cals 4.5g protein
1 banana 100cals 1.0g protein
300ml milk 187cals 9.6g protein


pre-bed
50g superfine oats 190cals 5.3g protein
1 scoop ON whey 120cals 24.0g protein
20g peanut butter 126cals 4.5g protein
1 banana 100cals 1.0g protein
300ml milk 187cals 9.6g protein



all up its around 3500cals and 178g protein

thanks
Click to expand...


u need to revamp your diet

250g protien
350g carbs
66g fats

thats how your macros should look

i dont endorse and condone mcdonalds as bulking food.. eat clean food...

take a look at my bulking diet sample in the first post..

your last meal is whey protein.. crap... runs through your system so quickly that you go catabolic while u sleep.. switch to casein or a lean beef...

your macros look wacked out... your not taking carbs in at the right timee... it needs some work.. lets make the changes iv asked and give me full macros.. use fitday.com
 
Larrybird said:
Hey 3J, just wanted some advice on a cutting diet.

My TDEE is approximately 3100 calories.

I'm planning to cut my calorie consumption to 2600 calories, creating a 500 calorie deficit.

I'm having trouble setting up my macro's... I know that I want to get a high amount of protein, I was thinking anywhere from 250-350g, and a low amount of carbs, with a moderate amount of fat.

Here is what I'm planning on my diet being:

Breakfast, 7am:
1/2 cup oats with 1 scoop flax seed.
1 cup egg Beater omelet with spinach, tomatoes, jalapeños, and mushrooms, with fat free cheese
that just sounds good..
40C / 40P / 7G Fat

Post workout, 10am
1 Large Banana
2 Scoops Protein
switch to a whole white bagel.. i dont see how one large banana has 41g carbs
41C / 50P / 3F

Lunch, 11am

1 Cup Brown Rice
8oz Chicken Breast
Celery

44C / 56P / 9g Fat

Snack, 2pm:

Double Fiber Bread w/ 1 TBSP Natty PB
9oz Tuna

20C / 74P / 11F

Dinner, 5pm
5oz Sweet Potato w/ Flax Seed
Steamed Broccoli
8oz chicken breast
drop the sweet potato
50C / 58P / 11F

Snack, 7pm
Plain Salad with 6oz chicken breast
12 C / 41P / 4F


Snack, 9-10pm
Casein Shake
3C / 24P / 3F
add efa's to make up for the calories lost by the carbs in ur dinner and slow down digestion just a bit more
Totals:

210g Carbs
343g Protein
48g Fat
Calories:
2600-2700

Can you suggest some things? Does this look good?

Some days, I will drop the carb number and raise the fats a little, but I'm going to try and get 150-230g of carbs on a regular basis.

How does my timing look?

My goal, (obviously) is to lose fat and retain as much muscle. Should I lower the carbs even more?
Click to expand...

diet doesn't look bad at all... make suttle changes as advised
 
Thanks 3J. I'm gonna make the changes you suggested and give this diet a run for 10 weeks, with a refeed day every 6th day.

Hoping that by sticking to this I can drop 4 or 5%.

Quick question, drop the sweet potato and replace it with another carb or just drop it completely?

Also, can I add flax seed to the casein shake and be fine?

Thanks,

your time and advice is greatly appreciated, and also invaluable.
 
3J said:
take it a step further.. make your own diet plan.. put it in the same format as my same diet with times macros etc.. and ill critique it so your eating the right things at the right time
Click to expand...

Alright 3J I'm overwhelmed and just frustrated as all hell man lol...

I've done research and I just can't seem to make myself a good diet there is so much out there that it is overwhelming and I just don't know where to start or what to eat or how much to eat or when to eat it... I need some help, maybe some sites to help me out with making a diet
 
Larrybird said:
Thanks 3J. I'm gonna make the changes you suggested and give this diet a run for 10 weeks, with a refeed day every 6th day.

Hoping that by sticking to this I can drop 4 or 5%.

Quick question, drop the sweet potato and replace it with another carb or just drop it completely?

Also, can I add flax seed to the casein shake and be fine?

Thanks,

your time and advice is greatly appreciated, and also invaluable.
Click to expand...
just drop the sweet potato

im not fond of flaxseed it doesn't absorb well.. if its the only thing u have on hand then thats fine if not look for other better sources of efas... olive oil, coconut oil, almond oil, almond butter etc.. im sure ull find something
 
lovethislife said:
Alright 3J I'm overwhelmed and just frustrated as all hell man lol...

I've done research and I just can't seem to make myself a good diet there is so much out there that it is overwhelming and I just don't know where to start or what to eat or how much to eat or when to eat it... I need some help, maybe some sites to help me out with making a diet
Click to expand...

ok...

lets take a quiz

how many calories in a single gram of carbohydrate? how about protein? how about fat??
 
3J said:
just drop the sweet potato

im not fond of flaxseed it doesn't absorb well.. if its the only thing u have on hand then thats fine if not look for other better sources of efas... olive oil, coconut oil, almond oil, almond butter etc.. im sure ull find something
Click to expand...


Would ground flax seed absorb better than in non-ground flax seed? Or just flax seed in general dsnt absorb well?
 
DemoSouthpaw said:
Would ground flax seed absorb better than in non-ground flax seed? Or just flax seed in general dsnt absorb well?
Click to expand...

flaxseed is frowned upon by a majority of nutritionists...

dont get me wrong.. its better then, for example, peanut butter.. which contains phytoxins in it..

id much rather do olive or coconut oil
 
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