Free Diet Advice from 3J

[3J]

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
how'd u get ur bf tested?
workout routine? 3-4 times a week; weights then 30 mins cardio
1587 / 1936

is this ur bmr/tdee?


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.
your friend is making the common mistake in giving out diet advice... he's not putting your sanity into consideration.. his first mistake is to make you eat the same thing over and over again.... that's horrible and will always lead to diet failure by psychological causes.. no wonder ur binging.. i'd be doing the same!!!!!!

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.

any idea how many calories all that is???

use fitday.com to add it up.. should be easy

 

[3J]

aright guys its my birthday weekend so i wont be around for a couple of days... please be patient and i will get to you one by one at my earliest convenience

 

[Welter]

aright guys its my birthday weekend so i wont be around for a couple of days... please be patient and i will get to you one by one at my earliest convenience

Happy Birthday Buddy!

Enjoy the weekend and don't binge too much

 

[az]

Have an awesome birthday buddy!
Enjoy your day, you deserve it

 

[yawye]

any idea how many calories all that is???

use fitday.com to add it up.. should be easy

Body fat was tested by a figure athlete trainer.
yes this is my bmr/tdee 1587 / 1936

I believe when I put the food into fitday it added to around 1000-1100 calories. Which I believe is another reason for the bingeing on it. i really apprecitate your help. i want to break this plateau and do things the right way. Have a great birthday!!!

 

[3J]

Body fat was tested by a figure athlete trainer.
yes this is my bmr/tdee 1587 / 1936

I believe when I put the food into fitday it added to around 1000-1100 calories. Which I believe is another reason for the bingeing on it. i really apprecitate your help. i want to break this plateau and do things the right way. Have a great birthday!!!

ok.. we want a 1500 calorie diet..

150g protein
100g carbs
55g fat

so your meal sch should look like this

meal 1
25g protein
33g carbs
6g fats

meal 2
pre workout
25g protein
33g carbs
10g fats

meal 3 pwo
25g protein
33g carbs
2g fats

meal 4
25g protein
trace carbs from veggies
10g fats

meal 5
25g protein
trace carbs from veggies
10g fats

meal 6
same as meal 5



now the question rises as to what foods to put in there to match those macros...
you can make ur pre and post workout meals any time of the day (predicated on when u workout)..

you also need to cheat once a week... this should be a reward program for your patience with ur healthy eating..

usually about 3-4 ounces of a lean meat will give u 25g protein

here's where u have to put the work in..

use fitday.com

eat eggs in the morning (it should be something like 1 whole egg and a coupla white to meet ur needs plus 1/2 cup of oats)

start measuring things... because your female and your tdee is where it is you have to be extra careful..

whats ur workout routine look like?? cardio?? when?

 

[yawye]

[/COLOR]

ok.. we want a 1500 calorie diet..

150g protein
100g carbs
55g fat

so your meal sch should look like this

meal 1
25g protein
33g carbs
6g fats

meal 2
pre workout
25g protein
33g carbs
10g fats

meal 3 pwo
25g protein
33g carbs
2g fats

meal 4
25g protein
trace carbs from veggies
10g fats

meal 5
25g protein
trace carbs from veggies
10g fats

meal 6
same as meal 5



now the question rises as to what foods to put in there to match those macros...
you can make ur pre and post workout meals any time of the day (predicated on when u workout)..

you also need to cheat once a week... this should be a reward program for your patience with ur healthy eating..

usually about 3-4 ounces of a lean meat will give u 25g protein

here's where u have to put the work in..

use fitday.com

eat eggs in the morning (it should be something like 1 whole egg and a coupla white to meet ur needs plus 1/2 cup of oats)

start measuring things... because your female and your tdee is where it is you have to be extra careful..

whats ur workout routine look like?? cardio?? when?

THANK YOU SOO MUCH! I have a hard time wrapping my head around this because this seems like way more food than i was use to eating. My work out routine.. I wanted to ask you this. I typically get up at 430am and go to the gym. I do my weights first.. then 30 mins cardio after. I have a 9 month old baby so I dont have another option as to when to do my work out. I have to get it in before my hub leaves for work. I work out typically 4 times a week: I know most people say to do cardio on empty stomach but before eating..
Should i do my 30 min cardio EAT then do weights?
Right now I do weights and cardio first thing when i get up with ECA
Mon legs 6x12 first rep is warm up, the rest are heavier.
(legs are in good shape because of the triathalon and long distance running)
weighted step up on bench
wide stance leg press
weighted jump squats Superset with ski squats
wide stance dbell deadlifts
leg extentions

Tues 6 x 12BAck
Wed Chest & SHoulders
Thurs- Rest-
Fri Biceps and Triceps
Sat or Sun- Rest- I will often do cardio or run on this day.
Thank you for all your input. I cant tell you how much I appreciate it. I just want to stop this cycle. One other thing.. 3-4 oz pre cooked or cooked weight?

what do you think of? 30 mins cardio- bring eggs to gym and eat them ( 2 egg whites, 1 egg)
then do weights? then eat oatmeal after ? Or other suggestions?

 

[yawye]

[/COLOR]

THANK YOU SOO MUCH! I have a hard time wrapping my head around this because this seems like way more food than i was use to eating. My work out routine.. I wanted to ask you this. I typically get up at 430am and go to the gym. I do my weights first.. then 30 mins cardio after. I have a 9 month old baby so I dont have another option as to when to do my work out. I have to get it in before my hub leaves for work. I work out typically 4 times a week: I know most people say to do cardio on empty stomach but before eating..
Should i do my 30 min cardio EAT then do weights?
Right now I do weights and cardio first thing when i get up with ECA
Mon legs 6x12 first rep is warm up, the rest are heavier.
(legs are in good shape because of the triathalon and long distance running)
weighted step up on bench
wide stance leg press
weighted jump squats Superset with ski squats
wide stance dbell deadlifts
leg extentions

Tues 6 x 12BAck
Wed Chest & SHoulders
Thurs- Rest-
Fri Biceps and Triceps
Sat or Sun- Rest- I will often do cardio or run on this day.
Thank you for all your input. I cant tell you how much I appreciate it. I just want to stop this cycle. One other thing.. 3-4 oz pre cooked or cooked weight?

what do you think of? 30 mins cardio- bring eggs to gym and eat them ( 2 egg whites, 1 egg)
then do weights? then eat oatmeal after ? Or other suggestions?

ok im having a prob getting 100 grams carbs.. heres what i plugged into fit day
Total 1,431 69.2 61.8 142.0
Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 34 0.1 0.5 7.2
Egg, whole, boiled cupeggextra largejumbolargemediumslicesmallgramskglboz 77 5.3 0.6 6.3
Oatmeal, cooked, instant cup, cookedcup, dry, yieldsoz, dry, with fruit, yieldsoz, dry, plain, yieldspacket (fruit) dry, yieldspacket, dry, yieldspacket (plain), dry, yieldspacket (spice/sugar), dry, yieldsoz, dry, yieldsoz, dry, with spice/sugar, yieldsgramskglboz 91 1.2 18.2 2.5
Fish, tilapia, cooked, dry heat gramskglboz 109 2.3 0.0 22.2
Sweet potato, cooked, baked in skin, without salt (a.k.a. Sw... cuplargemedium (2" dia, 5" long, raw)smallgramskglboz 30 0.0 6.8 0.7
Almonds cupoz (22 whole kernels)gramskglboz 58 5.1 2.0 2.1
Chicken, breast, roasted, broiled, or baked cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 166 6.6 0.0 25.1
Lentils, dry, cooked cup, dry, yield after cookingcupoz, dry, yield after cookinggramskglboz 54 2.2 6.2 2.8
Avocado, raw cupcup, cubescup, mashed or pureedcup, slicedoz yieldsavocado, California (black skin)avocado, Florida (green skin)avocadoslicegramskglboz 3 0.3 0.2 0.0
Chicken, breast, roasted, broiled, or baked cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 166 6.6 0.0 25.1
Asparagus, raw cupsmall spear (5" long or less)medium spear (5-1/4" to 7" long)large spear (7-1/4" to 8-1/2" long)extra large spear (8-3/4" to 10" long)spear tip (2" long or less)gramskglboz 34 0.2 5.2 2.9
Olive oil cuptablespoongramskglboz 88 10.0 0.0 0.0
Fish, tilapia, cooked, dry heat gramskglboz 109 2.3 0.0 22.2
Almonds cupoz (22 whole kernels)gramskglboz 58 5.1 2.0 2.1
Spinach, raw cupbunchleafbaby leafgramskglboz 7 0.1 1.1 0.9
Olive oil cuptablespoongramskglboz 88 10.0 0.0 0.0
Kale, cooked cupgramskglboz 69 4.2 7.4 2.5
Beef, short loin, top loin, separable lean only, trimmed to ... ozsteak, excluding refuse (yield from 1 raw steak, with refuse, weighing 320 g)gramskglboz 139 7.7 0.0 16.2
Sweet potato, cooked, baked in skin, without salt (a.k.a. Sw... cuplargemedium (2" dia, 5" long, raw)smallgramskglboz

 

[3J]

ok im having a prob getting 100 grams carbs.. heres what i plugged into fit day
Total 1,431 69.2 61.8 142.0
Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 34 0.1 0.5 7.2
Egg, whole, boiled cupeggextra largejumbolargemediumslicesmallgramskglboz 77 5.3 0.6 6.3
Oatmeal, cooked, instant cup, cookedcup, dry, yieldsoz, dry, with fruit, yieldsoz, dry, plain, yieldspacket (fruit) dry, yieldspacket, dry, yieldspacket (plain), dry, yieldspacket (spice/sugar), dry, yieldsoz, dry, yieldsoz, dry, with spice/sugar, yieldsgramskglboz 91 1.2 18.2 2.5
Fish, tilapia, cooked, dry heat gramskglboz 109 2.3 0.0 22.2
Sweet potato, cooked, baked in skin, without salt (a.k.a. Sw... cuplargemedium (2" dia, 5" long, raw)smallgramskglboz 30 0.0 6.8 0.7
Almonds cupoz (22 whole kernels)gramskglboz 58 5.1 2.0 2.1
Chicken, breast, roasted, broiled, or baked cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 166 6.6 0.0 25.1
Lentils, dry, cooked cup, dry, yield after cookingcupoz, dry, yield after cookinggramskglboz 54 2.2 6.2 2.8
Avocado, raw cupcup, cubescup, mashed or pureedcup, slicedoz yieldsavocado, California (black skin)avocado, Florida (green skin)avocadoslicegramskglboz 3 0.3 0.2 0.0
Chicken, breast, roasted, broiled, or baked cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 166 6.6 0.0 25.1
Asparagus, raw cupsmall spear (5" long or less)medium spear (5-1/4" to 7" long)large spear (7-1/4" to 8-1/2" long)extra large spear (8-3/4" to 10" long)spear tip (2" long or less)gramskglboz 34 0.2 5.2 2.9
Olive oil cuptablespoongramskglboz 88 10.0 0.0 0.0
Fish, tilapia, cooked, dry heat gramskglboz 109 2.3 0.0 22.2
Almonds cupoz (22 whole kernels)gramskglboz 58 5.1 2.0 2.1
Spinach, raw cupbunchleafbaby leafgramskglboz 7 0.1 1.1 0.9
Olive oil cuptablespoongramskglboz 88 10.0 0.0 0.0
Kale, cooked cupgramskglboz 69 4.2 7.4 2.5
Beef, short loin, top loin, separable lean only, trimmed to ... ozsteak, excluding refuse (yield from 1 raw steak, with refuse, weighing 320 g)gramskglboz 139 7.7 0.0 16.2
Sweet potato, cooked, baked in skin, without salt (a.k.a. Sw... cuplargemedium (2" dia, 5" long, raw)smallgramskglboz

i got a head ache trying to read this.. separate it into its respective meals with times please

 

[3J]

[/COLOR]

THANK YOU SOO MUCH! I have a hard time wrapping my head around this because this seems like way more food than i was use to eating. My work out routine.. I wanted to ask you this. I typically get up at 430am and go to the gym. I do my weights first.. then 30 mins cardio after. I have a 9 month old baby so I dont have another option as to when to do my work out. I have to get it in before my hub leaves for work. I work out typically 4 times a week: I know most people say to do cardio on empty stomach but before eating..
Should i do my 30 min cardio EAT then do weights?
Right now I do weights and cardio first thing when i get up with ECA
Mon legs 6x12 first rep is warm up, the rest are heavier.
(legs are in good shape because of the triathalon and long distance running)
weighted step up on bench
wide stance leg press
weighted jump squats Superset with ski squats
wide stance dbell deadlifts
leg extentions

Tues 6 x 12BAck
Wed Chest & SHoulders
Thurs- Rest-
Fri Biceps and Triceps
Sat or Sun- Rest- I will often do cardio or run on this day.
Thank you for all your input. I cant tell you how much I appreciate it. I just want to stop this cycle. One other thing.. 3-4 oz pre cooked or cooked weight?

what do you think of? 30 mins cardio- bring eggs to gym and eat them ( 2 egg whites, 1 egg)
then do weights? then eat oatmeal after ? Or other suggestions?

im a big fan of empty stomach morning cardio but your situation is just not gonna allow it....

eat bfast.. do your resistance training and then do cardio right after that...

up your cardio slowly to 45min.. try to do cardio 5 days a week minimum.. on ur days off from resistance training do empty stomach morning cardio...

so the next step is to try and put a diet together.. take the time to do that and post it up and ill critique it... making sure ur getting what u need when u need it..

it can become very addicting actually

 

[Jake88]

Hey,

My main focus is wanting to loose bodyfat while retaining the muscle I have.

Here are my Stats:

Gender: Male
Age: 22
Weight: 250 Pounds
Height: 6 Feet 0 Inchs
BF: 28% (Getting a Dexa Scan Next Week so far this is a online Estimate to get me started.)

BMR: 2137
TDEE: 3312 (1.55 Multipler)

I am a tradesman so I am quite active at work, I am training 3 nights a week boxing for 1 hour and 3 nights at the gym lifting weights. After doing some reading I am thinking of doing a pre breakfast session of cardio 5 times a week but confused at what intensity.

Now my deit has always been my down fall this is what I have come down to, I have trialed it over the last month with only minor changes as I have found out more. I was on 500mg of Test Cyp a week for the last 5 Weeks which had the last injection yesterday I have dicided to stop after a mate recommended it to me while tying to lose weight as it would help me gain muscle and burn fat but after reading up a lot, I mean a lot I found out that this is not the case. Over this time I have lost 2kg in the month, just thought I should give you all the info. Also I have no PCT lined up as I was not aware of it as I was told no need which after reading I find that is also untrue.

Any Info would be great, I am in Australia by the way.

Thanks Jake

 

[Jean-Claude]

Hi there, after my first TestE cycle I'm in kind of a dilemma, cause I still want to gain a bit of muscle, mostly in the arms (my biceps are crap and cant seem to grow no matter what I do) but at the same time I have some fat in my stomach that I really wanna lose, but I know if I start losing weight now Im most probably gonna lose some muscle. So I could use some advice.

Here are a bit more info, I'm 5'9 190 lbs 15-16% bodyfat. my BMR is 1955 and my TDEE if I did it right is 3031.

Here is what I ate yesterday for example
Im not 100% sure about the macros but I'll post an approximation.

Meal 1: a slice of bread, a glass of 1% milk, a piece of cheese and a small casein shake.
macros (protein, carbs, fat) 24/ 30 / 8,5

Meal 2: Salmon with veggies and melted cheese, with rice and beans, and a glass of milk (45 / 60 / 16)

Meal 3: Chicken breast with couscous and some veggies and a bit of sauce, with half a pork sandwish (35 / 55 / 12 )

Meal 4: Pasta with beef in gravy with carots and half a pork sandwish
(42/ 60 / 15)

Meal 5: 2 slices of bread with goat cheese spread, with peanuts, about 1,5 cups of 1% milk, half a can of tuna and about 3 egg whites (57 / 75 / 16 )

total (203/ 280 / 67,5)
cal (812/ 1120/ 607,5)

thanks

 

[3J]

hey guys im in finals till tuesday.. please be patient with me ill get to each and every one of you

 

[Jake88]

no worries I had my scan and it has said that I have 28.3 % Body Fat so the online estimate in my case was very close.

Thanks again.

Jake

 

[warbird]

Hey Mr. 3J

Can you help me out with lean bulking diet on deca/sust/dbol cycle for 3 months?

I weight 182 lbs right now and BF is about 15% (i guess). Im gonna workout 5 days a week (not sure about cardio tho).

 

[Young Star]

Let me know when you are through with finals, I have all the info ready for you.

Thanks

 

[3J]

Hey,

My main focus is wanting to loose bodyfat while retaining the muscle I have.

Here are my Stats:

Gender: Male
Age: 22
Weight: 250 Pounds
Height: 6 Feet 0 Inchs
BF: 28% (Getting a Dexa Scan Next Week so far this is a online Estimate to get me started.)

BMR: 2137
TDEE: 3312 (1.55 Multipler)

I am a tradesman so I am quite active at work, I am training 3 nights a week boxing for 1 hour and 3 nights at the gym lifting weights. After doing some reading I am thinking of doing a pre breakfast session of cardio 5 times a week but confused at what intensity.

Now my deit has always been my down fall this is what I have come down to, I have trialed it over the last month with only minor changes as I have found out more. I was on 500mg of Test Cyp a week for the last 5 Weeks which had the last injection yesterday I have dicided to stop after a mate recommended it to me while tying to lose weight as it would help me gain muscle and burn fat but after reading up a lot, I mean a lot I found out that this is not the case. Over this time I have lost 2kg in the month, just thought I should give you all the info. Also I have no post cycle therapy (pct) lined up as I was not aware of it as I was told no need which after reading I find that is also untrue.

Any Info would be great, I am in Australia by the way.

Thanks Jake

copy and paste that word doc onto this thread.. let others learn too my friend

 

[3J]

Hi there, after my first TestE cycle I'm in kind of a dilemma, cause I still want to gain a bit of muscle, mostly in the arms (my biceps are crap and cant seem to grow no matter what I do) but at the same time I have some fat in my stomach that I really wanna lose, but I know if I start losing weight now Im most probably gonna lose some muscle. So I could use some advice.

Here are a bit more info, I'm 5'9 190 lbs 15-16% bodyfat. my BMR is 1955 and my TDEE if I did it right is 3031.

Here is what I ate yesterday for example
Im not 100% sure about the macros but I'll post an approximation.

Meal 1: a slice of bread, a glass of 1% milk, a piece of cheese and a small casein shake.
macros (protein, carbs, fat) 24/ 30 / 8,5

Meal 2: Salmon with veggies and melted cheese, with rice and beans, and a glass of milk (45 / 60 / 16)

Meal 3: Chicken breast with couscous and some veggies and a bit of sauce, with half a pork sandwish (35 / 55 / 12 )

Meal 4: Pasta with beef in gravy with carots and half a pork sandwish
(42/ 60 / 15)

Meal 5: 2 slices of bread with goat cheese spread, with peanuts, about 1,5 cups of 1% milk, half a can of tuna and about 3 egg whites (57 / 75 / 16 )

total (203/ 280 / 67,5)
cal (812/ 1120/ 607,5)

thanks

wheres your workout in all this??

 

[3J]

Hey Mr. 3J

Can you help me out with lean bulking diet on deca/sust/dbol cycle for 3 months?

I weight 182 lbs right now and BF is about 15% (i guess). Im gonna workout 5 days a week (not sure about cardio tho).

yes i can.. but u have to help yoursel ffirst

age
hieght
bmr/tdee

since u already gave me ur weight and bf

 

[3J]

Let me know when you are through with finals, I have all the info ready for you.

Thanks

throw it my way buddy