Free Diet Advice from 3J

[3J]

Lol

Answer:
1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)

well done!!!

now.. we have your tdee right?? we figured that out earlier correct?

if you wanna lose weight without doing keto (atkins like) diet... the best thing to do is eat only 150g carbs for the day..

lets say my tdee is 3000 calories

i wanna eat 2500 calories to lose weight right?

if im only allowing 150g carbs.. then i should evenly divide it between bfast, pre workout, and pwo...

150g = 600 calories...

2500-600 = 1900calories i still have to eat

i still need protien

250g protein= 1000 calories

1900- 1000 = 900 calories i still have to eat

100g fat = 900 calories

simple as that...


so take your tdee..

eat 250g protien
150g carbs
and everything else should be fats that are efa's.. this is very important

divide your protein equally throughout the day

250/6 meals= just about 40g per meal (u can go 30 in one meal and 50 in another too, thats ok)

carbs 150

50 for bfast, 50 for pre workout, 50 for pwo

fats are a diff story.. lower ur fat content when u take in ur carbs.. up your fat content when ur meals dont have carbs

so it should look something like this

bfast 40g protein, 50g carbs, minimal fats.. 15g or so

pre workout
50g carbs 40g protien, 15g fats

post workout
50g carbs, 40g protein, 15g fats

at this point were at 120g protein, 150g carbs, 45g fats

ur next 3 meals should be protein fat alone...

meal 4
40g protein 20g fats no carbs (unless from fiberous veggies)

meal 5
40g protein 20g fats same as meaL 4

meal 6
40g protein 15g fats


this is a very very basic idea of a cutting diet...

its on a PRN basis... in other words.. u only give your body carbs when it needs it.. in the morning, before and after ur workout...


look at my cutting diet sample.. and you'll see i follow this pattern... make strong food choices.. use fitday.com

 

[az]

I just want to start by saying this is hands down, the best thread I have read in a really long time. Thank you so much for your help, its truly amazing how much you have helped so many people.

Here are my stats:

34 years old
180 lbs
5'10
20% BF
My goal is to stay in the 170-180lb range but drop down to 10% bodyfat

BMR 1783
TDEE 2765

I am trying to follow a targeted keto diet, with all my carbs coming just before or just after my workout, and only trace carbs on non-training days. I work out every other day. Also, I work unusual hours due to the fact that I'm a currency trader. Ill try to include my sleep schedule, as it may affect your recommendations.

In bed around 9pm, wake up at 3am, have a coffee with some skim milk and truvia.

4am:
2 tbsp EVOO with a few drops of balsamic vinegar. 240/27/0/0
20 almonds 170/15/4/5

Back to bed at 6 am.
Wake up at 8:30am. Coffee again, with skim milk and truvia.

10am:
3 eggs 160/12/1/12
piece of cheese 180/12/0/16

1pm:
1 cup oats 300/5/50/13
banana 105/0/27/1
whey shake 129/1/0/30

3:30pm
PWO whey+ maltodextrin shake 269/1/20/45

4pm:
1 cup white rice 220/0/50/5
8 oz chicken breast 209/4.5/0/39.4

7pm:
8oz steak 375/11/0/64
grilled mushrooms 22/0/4/2
red and yellow peppers 25/0/5/1
1 tbsp olive oil 120/13.5/0/0

Total 2524/102/161/233

Thats for a training day. On a non-training day, my diet would be as follows:

4am:
2 tbsp EVOO with a few drops of balsamic vinegar. 240/27/0/0
20 almonds 170/15/4/5
whey shake 120/0/0/30

10am:
3 eggs 160/12/1/12
piece of cheese 180/12/0/16

1pm:
8oz salmon 331/13.4/0/50
1 avocado 277/25.4/14.8/3.5

4pm:
8 oz chicken breast 209/4.5/0/39.4
asparagus 27/0/5/3

7pm:
8oz steak 375/11/0/64
grilled mushrooms 22/0/4/2
red and yellow peppers 25/0/5/1
1 tbsp olive oil 120/13.5/0/0

for a non-training day total of:
2256/134/34/226

Occasionally, on non-training days, I will play 2-3 hours of sports, either tennis or hockey. What changes do you think I should make to my diet on those days? Should I maintain the same pre and post workout meals as I do on weight training days? Or does my diet need to change to reflect the different activity?

 

[Larrybird]

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

Even if the peanut is all natural?

I eat a lot of peanut butter, I didn't think it was a problem.

Maybe I'll just start putting a cap full of EVOO in my shakes!

 

[Paradise]

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?

I got my BF done when i went the doctors. It was some kind of boyency. maybe my math is wrong but. I have a huge stomach. I did the math again and I keep getting the same thing.

 

[jzy]

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

thanks. the protein before bed was a typo, it i take casein before bed.

also isn't 250g protein extreme considering i weight 115lbs?

i also don't understand what is inherently bad about mcdonalds food? could you explain it for me

i will take the suggestions though and try to come up with a better and more detailed plan

 

[3J]

thanks. the protein before bed was a typo, it i take casein before bed.

also isn't 250g protein extreme considering i weight 115lbs?

i also don't understand what is inherently bad about mcdonalds food? could you explain it for me

i will take the suggestions though and try to come up with a better and more detailed plan

give me your full stats in american standard measurment please

age
sex
weight
height
bf
goals

 

[Welter]

i also don't understand what is inherently bad about mcdonalds food? could you explain it for me

Wow where to start.........

Not all McD's food is terrible. They have some "ok" choices. But for 95% of it just google Fat content, saturated fats/trans fats artificial fillers and preservatives, sugar.

If your ever bored watch food, inc or supersize me, Good stuff.

Just a very basic understanding of what good food choices and bad food choices are would be a good start. Once you grasp the good food choices you'll understand the bad choices a lot easier.

A few very basic examples are

A good start for your macro breakdown is 40/40/20 car/pro/fat

McDonalds
Cheeseburger is 300 cals
33c/15p/12f that's a breakdown of 55%c/25%p/20%f

1/4lb'er w/cheese is 510 cals
40c/29p/26f
42%/31%/27%

If your brave enough to throw in a medium fries your looking at 380cals
48c/4p/19f
67%/6%/27%

That's just the basics....understanding what gets done with excess carbs/protien/fat is a big part of why these percentages are unhealthy. It fucks with your glycogen, fat stores etc etc.

Eat a salad with grilled chicken and no ranch or thousand island dressing and it's a better choice but WTF wants to go to McD's for their salads?

 

[3J]

Wow where to start.........

Not all McD's food is terrible. They have some "ok" choices. But for 95% of it just google Fat content, saturated fats/trans fats artificial fillers and preservatives, sugar.

If your ever bored watch food, inc or supersize me, Good stuff.

Just a very basic understanding of what good food choices and bad food choices are would be a good start. Once you grasp the good food choices you'll understand the bad choices a lot easier.

A few very basic examples are

A good start for your macro breakdown is 40/40/20 car/pro/fat

McDonalds
Cheeseburger is 300 cals
33c/15p/12f that's a breakdown of 55%c/25%p/20%f

1/4lb'er w/cheese is 510 cals
40c/29p/26f
42%/31%/27%

If your brave enough to throw in a medium fries your looking at 380cals
48c/4p/19f
67%/6%/27%

That's just the basics....understanding what gets done with excess carbs/protien/fat is a big part of why these percentages are unhealthy. It fucks with your glycogen, fat stores etc etc.

Eat a salad with grilled chicken and no ranch or thousand island dressing and it's a better choice but WTF wants to go to McD's for their salads?

ur makin me proud welt!!! bringing tears of joy to my eyes.. lol


thumbs up!!!!!

 

[Welter]

ur makin me proud welt!!! bringing tears of joy to my eyes.. lol


thumbs up!!!!!

You're a good teacher

 

[Anthbes]

Hey 3J I am new to the forum but have been lurking hard. I am on the keto diet right now (65%F/35%P/5%C) started at 210 am down to 195. I just want to know what my BF% is, since I can't see any abs I am thinking close to 20? Just wondering if you could help.

age 23
sex M
weight 195
height 5'10
bf ????? someone tell me ????
goals get to 185 with a 4 pac

EDIT: Don't know why my picture isn't working? ( I put infront but it keeps deleting )

 

[lovethislife]

well done!!!

now.. we have your tdee right?? we figured that out earlier correct?

if you wanna lose weight without doing keto (atkins like) diet... the best thing to do is eat only 150g carbs for the day..

lets say my tdee is 3000 calories

i wanna eat 2500 calories to lose weight right?

if im only allowing 150g carbs.. then i should evenly divide it between bfast, pre workout, and pwo...

150g = 600 calories...

2500-600 = 1900calories i still have to eat

i still need protien

250g protein= 1000 calories

1900- 1000 = 900 calories i still have to eat

100g fat = 900 calories

simple as that...


so take your tdee..

eat 250g protien
150g carbs
and everything else should be fats that are efa's.. this is very important

divide your protein equally throughout the day

250/6 meals= just about 40g per meal (u can go 30 in one meal and 50 in another too, thats ok)

carbs 150

50 for bfast, 50 for pre workout, 50 for pwo

fats are a diff story.. lower ur fat content when u take in ur carbs.. up your fat content when ur meals dont have carbs

so it should look something like this

bfast 40g protein, 50g carbs, minimal fats.. 15g or so

pre workout
50g carbs 40g protien, 15g fats

post workout
50g carbs, 40g protein, 15g fats

at this point were at 120g protein, 150g carbs, 45g fats

ur next 3 meals should be protein fat alone...

meal 4
40g protein 20g fats no carbs (unless from fiberous veggies)

meal 5
40g protein 20g fats same as meaL 4

meal 6
40g protein 15g fats


this is a very very basic idea of a cutting diet...

its on a PRN basis... in other words.. u only give your body carbs when it needs it.. in the morning, before and after ur workout...


look at my cutting diet sample.. and you'll see i follow this pattern... make strong food choices.. use fitday.com

Thanks for breaking it barnie style for me bro now I just have to get on Fitday and do some research and find out what kinds of foods are best for those different types of day...I'm used to three meals a day so the 6 times a day thing is going to take some tweaking to get it right but I'll let you know when I have a set diet and how it's going

Thanks again!

 

[jzy]

give me your full stats in american standard measurment please

age
sex
weight
height
bf
goals

Age: 27
Sex: Male
Weight: 112lbs
Height: 5'7"
BF: unknown sorry
Goals: Weight gain, strength, size (in that order)

Still working on getting the detailed nutrition info, it's been a busy week

Wow where to start.........

Not all McD's food is terrible. They have some "ok" choices. But for 95% of it just google Fat content, saturated fats/trans fats artificial fillers and preservatives, sugar.

If your ever bored watch food, inc or supersize me, Good stuff.

Just a very basic understanding of what good food choices and bad food choices are would be a good start. Once you grasp the good food choices you'll understand the bad choices a lot easier.

A few very basic examples are

A good start for your macro breakdown is 40/40/20 car/pro/fat

McDonalds
Cheeseburger is 300 cals
33c/15p/12f that's a breakdown of 55%c/25%p/20%f

1/4lb'er w/cheese is 510 cals
40c/29p/26f
42%/31%/27%

If your brave enough to throw in a medium fries your looking at 380cals
48c/4p/19f
67%/6%/27%

That's just the basics....understanding what gets done with excess carbs/protien/fat is a big part of why these percentages are unhealthy. It fucks with your glycogen, fat stores etc etc.

Eat a salad with grilled chicken and no ranch or thousand island dressing and it's a better choice but WTF wants to go to McD's for their salads?

not trying to argue here, genuinely just trying to understand.


The rest of my meals have a pretty low fat content. Even if Mcdonalds food has a high fat content, tbh that doesn't really bother me at all.

Same with things like preservatives and sugar, I only don't have any problem with them. I've watched parts of supersize me, it just made me hungry


Your other point about excess fat/protein/carbs I didn't know about, and don't really understand.

What happens if my fat/protein/carb percentages aren't ideal? And wouldn't it depend on my entire meal plan. I mean if excess carbs/protein are bad couldn't anything in my meal plan possibly be bad. And couldn't I adjust my other meals around the mcdonalds to maintain an ideal overall ratio?


sorry for the no doubt stupid questions

thanks

 

[3J]

Age: 27
Sex: Male
Weight: 112lbs
Height: 5'7"
BF: unknown sorry
Goals: Weight gain, strength, size (in that order)

Still working on getting the detailed nutrition info, it's been a busy week




not trying to argue here, genuinely just trying to understand.


The rest of my meals have a pretty low fat content. Even if Mcdonalds food has a high fat content, tbh that doesn't really bother me at all.

Same with things like preservatives and sugar, I only don't have any problem with them. I've watched parts of supersize me, it just made me hungry


Your other point about excess fat/protein/carbs I didn't know about, and don't really understand.

What happens if my fat/protein/carb percentages aren't ideal? And wouldn't it depend on my entire meal plan. I mean if excess carbs/protein are bad couldn't anything in my meal plan possibly be bad. And couldn't I adjust my other meals around the mcdonalds to maintain an ideal overall ratio?


sorry for the no doubt stupid questions

thanks

its not just about the macro split of the foods.. those are processed foods..

you wanna eat foods that will help you grow... not help you get fat.. clog your arteries.. and spike ur blood glucose will all that fat running in ur system...

take my word for it.. if u eat mcdonalds once in a blue moon no ones gonna get on ur ass about it.. we're human.. but for the most part stay away from it

 

[3J]

I just want to start by saying this is hands down, the best thread I have read in a really long time. Thank you so much for your help, its truly amazing how much you have helped so many people.

Here are my stats:

34 years old
180 lbs
5'10
20% BF
My goal is to stay in the 170-180lb range but drop down to 10% bodyfat

BMR 1783
TDEE 2765

I am trying to follow a targeted keto diet, with all my carbs coming just before or just after my workout, and only trace carbs on non-training days. I work out every other day. Also, I work unusual hours due to the fact that I'm a currency trader. Ill try to include my sleep schedule, as it may affect your recommendations.

In bed around 9pm, wake up at 3am, have a coffee with some skim milk and truvia.

4am:
2 tbsp EVOO with a few drops of balsamic vinegar. 240/27/0/0
20 almonds 170/15/4/5

Back to bed at 6 am.
Wake up at 8:30am. Coffee again, with skim milk and truvia.

10am:
3 eggs 160/12/1/12
piece of cheese 180/12/0/16

1pm:
1 cup oats 300/5/50/13
banana 105/0/27/1
whey shake 129/1/0/30

3:30pm
PWO whey+ maltodextrin shake 269/1/20/45

4pm:
1 cup white rice 220/0/50/5
8 oz chicken breast 209/4.5/0/39.4

7pm:
8oz steak 375/11/0/64
grilled mushrooms 22/0/4/2
red and yellow peppers 25/0/5/1
1 tbsp olive oil 120/13.5/0/0

Total 2524/102/161/233

Thats for a training day. On a non-training day, my diet would be as follows:

4am:
2 tbsp EVOO with a few drops of balsamic vinegar. 240/27/0/0
20 almonds 170/15/4/5
whey shake 120/0/0/30

10am:
3 eggs 160/12/1/12
piece of cheese 180/12/0/16

1pm:
8oz salmon 331/13.4/0/50
1 avocado 277/25.4/14.8/3.5

4pm:
8 oz chicken breast 209/4.5/0/39.4
asparagus 27/0/5/3

7pm:
8oz steak 375/11/0/64
grilled mushrooms 22/0/4/2
red and yellow peppers 25/0/5/1
1 tbsp olive oil 120/13.5/0/0

for a non-training day total of:
2256/134/34/226

Occasionally, on non-training days, I will play 2-3 hours of sports, either tennis or hockey. What changes do you think I should make to my diet on those days? Should I maintain the same pre and post workout meals as I do on weight training days? Or does my diet need to change to reflect the different activity?

food choices are clean.. you just have to see if your body (and sanity) agrees with this diet... ckd is difficult for people to run..

just add some more fiber packed veggies....

and drop that maltodextrin pwo... up ur fats in its place.. the white rice u eat after ur workout will be more then enough

 

[jzy]

its not just about the macro split of the foods.. those are processed foods..

you wanna eat foods that will help you grow... not help you get fat.. clog your arteries.. and spike ur blood glucose will all that fat running in ur system...

take my word for it.. if u eat mcdonalds once in a blue moon no ones gonna get on ur ass about it.. we're human.. but for the most part stay away from it

thanks, i managed to find some free time to do some reading up on trans fats and processed foods. seems i was pretty clueless, i used to basically just think 'fat' was all the same.

i've actually been having shakes (oats/banana/yoghurt/milk) instead of mcdonalds recently, more out of convenience than anything but i will keep it up and avoid mcdonalds.

 

[az]

and drop that maltodextrin pwo... up ur fats in its place..

do you mean up my fats in my PWO shake? im assuming you mean to drop the malto and up fats throughout the rest of my day, correct?

 

[az]

I think you missed this question in my original post so ill drop it here agian. I'm pretty solid on my diet, but really unsure how to eat on sports days while running a TKD:

Occasionally, on non-training days, I will play 2-3 hours of sports, either tennis or hockey. What changes do you think I should make to my diet on those days? Should I maintain the same pre and post workout meals as I do on weight training days? Or do my food choices that day need to change to reflect the different activity?

 

[yawye]

HI 3J
I wondered if you could possibly give me some advice on my diet. I appreciate your input

stats?
age: 31
weight 157
height 5ft7
bf 20%
goals?? lose weight; lean out; get abs

workout routine? 3-4 times a week; weights then 30 mins cardio
1587 / 1936
Intensity: cardio can get intense. I use to do triathalons, long distance runner, and was prepping for my first figure show, but then I learnt I was pregnant. Ive had the baby now, but I want to lose the weight. Biggest problem I find, is when I take out carbs, I start binging. My friend ( trainer/ gym owner) keeps insisting i eat:
bfast 2 eggwhites/ 1 egg, 1/2 cup oatmeal
snack 3 oz tilapia 100 grams asparagus
lunch 3 oz tilapia/ 100 grms asparagus
snack 3 oz tilapia / 100 grams asparagus
dinner 3 oz tilapia/ 100 grams asparagus
eve snack casein shake
But when I follow this, I start to get results, but after a week or so it makes me start binging and it takes a while to stop the binging routine. Any advice.. recommendations are sooooooo greatly appreciated. I want to lean out again, but I dont want to get an eating disorder or start bingeing. Pre baby, I followed unhealthy cutting habits that helped me lose weight.. but made me binge/ restrict.. etc. So any advice to avoid this would be greatly appreciated.

 

[3J]

I think you missed this question in my original post so ill drop it here agian. I'm pretty solid on my diet, but really unsure how to eat on sports days while running a TKD:

Occasionally, on non-training days, I will play 2-3 hours of sports, either tennis or hockey. What changes do you think I should make to my diet on those days? Should I maintain the same pre and post workout meals as I do on weight training days? Or do my food choices that day need to change to reflect the different activity?

well, u have to treat it like a training day...

u cant call a day that your doing 3hrs of sports a non training day.. on the contrary, ur prob burning more calories on those days!

 

[3J]

do you mean up my fats in my PWO shake? im assuming you mean to drop the malto and up fats throughout the rest of my day, correct?

yup!