Free Diet Advice from 3J

[Jake88]

Meal 1
Skim Milk 89.1 0.3 13.3 8.3
2 Eggs 164.2 12.2 1.3 12.3
3/4 Cup of Oats 316.2 9 47.4 11.4

Meal 2
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

Meal 3
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

Meal 4
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

PRE
Whey Shake 196 0 22 27

PWO
Whey Shake 296 0 47 27

Meal 5
150 Grams london broil 250.6 10.6 0 38.8
1/2 avocado 150.7 12.7 7.4 1.7
1 Cup Brocolli Raw 65.4 0.6 11 4
2 Cup Spinach Raw 18.6 0.2 2.2 2
BED

Casein Shake 101.6 0.4 0.1 24.4

2333 77.8 151.7 256.5

This is my current food intake, I am now 243lbs.

Thanks Jake

 

[Jean-Claude]

wheres your workout in all this??

Oh I do a 4 day split and go about 5 times a week day 1: 16 sets of 8-12 reps of back, then 6-7 sets of abs

day 2: 16 sets of 8-12 of pecs, then 10-12 sets of biceps.

day 3: 12 sets of 8-12 reps of quads, 4 sets of glutes 4 sets of ischio, and some calves, then 4-5 sets of abs

day 4: 16 sets of shoulders, then 12 sets of triceps.

 

[3J]

Meal 1
Skim Milk 89.1 0.3 13.3 8.3
2 Eggs 164.2 12.2 1.3 12.3
3/4 Cup of Oats 316.2 9 47.4 11.4
add some egg whites here.. 3 is enoiugh
Meal 2
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

Meal 3
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

Meal 4
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

PRE
Whey Shake 196 0 22 27

PWO
Whey Shake 296 0 47 27

Meal 5
150 Grams london broil 250.6 10.6 0 38.8
1/2 avocado 150.7 12.7 7.4 1.7
1 Cup Brocolli Raw 65.4 0.6 11 4
2 Cup Spinach Raw 18.6 0.2 2.2 2
BED

Casein Shake 101.6 0.4 0.1 24.4

2333 77.8 151.7 256.5

This is my current food intake, I am now 243lbs.

Thanks Jake

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)

just so we are clear ur taking in 77g of carbs and 150g of fats in right??

also, where's ur workout in all this??

 

[3J]

Oh I do a 4 day split and go about 5 times a week day 1: 16 sets of 8-12 reps of back, then 6-7 sets of abs

day 2: 16 sets of 8-12 of pecs, then 10-12 sets of biceps.

day 3: 12 sets of 8-12 reps of quads, 4 sets of glutes 4 sets of ischio, and some calves, then 4-5 sets of abs

day 4: 16 sets of shoulders, then 12 sets of triceps.

thats great and all, but my question was when IN THE DAY do you workout.. between what meals??

 

[Jake88]

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)

just so we are clear ur taking in 77g of carbs and 150g of fats in right??

also, where's ur workout in all this??

Hey Sorry It's wrong way round 77g Fats 150g of Carbs.

My current Workout is:

Monday: Weights and Hitt Cardio
Tuesday: Weights
Wednesday: Weights and Hitt Cardio
Thursday: Rest
Friday: Weights and Hitt Cardio
Saturday: Weights
Sunday: Rest

Current Weight: 240.9 Pounds

 

[3J]

Hey Sorry It's wrong way round 77g Fats 150g of Carbs.

My current Workout is:

Monday: Weights and Hitt Cardio
Tuesday: Weights
Wednesday: Weights and Hitt Cardio
Thursday: Rest
Friday: Weights and Hitt Cardio
Saturday: Weights
Sunday: Rest

Current Weight: 240.9 Pounds

that's nice and all but i was asking where in the day ur workout is.. as in between what meals?

 

[amarrar300]

It's time to Cut!

Hey!

Just have to start off by saying thank you and that you're awesome on numerous levels for taking the time to do this for so many people. You probably don't get enough thanks for it so I'll try to do my best!

So here's a bit about me:

23 years old
Female
5'5"
135lbs
20%BF
Training for 2+ years
BMR = 1430
Training Days = 2216
Off Days = 1806
Goal: 15% BF by Feb/March

I just finished a very long slow and steady phase of bulking and putting on weight and though I didn't gain the size I wanted I decided I need to start dieting. I will be adding Clen and T3 into all this eventually, but I feel it's best to start without.

Training Routine:
I'm doing the 5/3/1 program, lifting 4 days a week, doing 3 days of steady state cardio for 30 min to start. I've been bad and completely stopped all cardio during my bulking phase so i'm very unconditioned so my performance is pathetic in that area. So I'm trying to work myself back up, any suggestions on how to do this would be appreciated as well.

Diet:
I do what's called Carb backloading, or "Earn Your Carbs" as it is sometimes called. So I do not have carbs until after I have trained, and I normally train early afternoon. I don't follow a macro set up per say, but my ranges fall somewhere around here:
60-70g Fat
100-200g Carb
150-250g Pro

Meal 1:
2 whole eggs
6 egg whites

Meal 2:
Protein Shake - Whey/Casein Protein
Superfood Greens
Raw Milk

Meal 3: Pre workout Shake
Whey/Casein Protein

Meal 4: Post workout Shake
Hydrolyzed Protein/Carbs

Meal 5:
White Jasmine Rice
Pinto Beans
Steak

Meal 6:
Sweet Potato

Meal 7: (nighttime shake)
Raw Milk
7 different Proteins (egg/casein/whey/etc...)


Supplements:
Multivitamin
Flaxseed Oil
Vitamin C
Glutamine
**Clen & T3 (to be added later)

I believe that's everything...I will vary the carb intake depending on my level of activity that day, some days i'll go below 100g, some days I'll go a little above 200g on a heavier lifting day with deadlifts or squats.

Thanks again for taking the time to look over this!

 

[Jake88]

that's nice and all but i was asking where in the day ur workout is.. as in between what meals?

Hey,

Between meals 4 & 5

Meal 4: 3PM
PRE: 4:30PM
Workout: 5-6:30PM
POST: 6:30PM
Meal 5: 7:30PM

Cheers Jake

 

[Jean-Claude]

that's nice and all but i was asking where in the day ur workout is.. as in between what meals?

Oh, well that was a day I did not workout but it probably would have been after meal 4 and then I would have had a whey protein shake that contains about 30 g protein, 50 g simple carbs and about 3-4 g of fat., then an hour or 2 later, the fifth meal.

 

[3J]

Oh, well that was a day I did not workout but it probably would have been after meal 4 and then I would have had a whey protein shake that contains about 30 g protein, 50 g simple carbs and about 3-4 g of fat., then an hour or 2 later, the fifth meal.

so show me ur diet on a workout day with full macros

 

[3J]

Hey Sorry It's wrong way round 77g Fats 150g of Carbs.

My current Workout is:

Monday: Weights and Hitt Cardio
Tuesday: Weights
Wednesday: Weights and Hitt Cardio
Thursday: Rest
Friday: Weights and Hitt Cardio
Saturday: Weights
Sunday: Rest

Current Weight: 240.9 Pounds

where are you getting 150g carbs in ur diet?? i dont see it...

either way.. we're gonna have to fix this all up.. its not right

 

[3J]

Meal 1
Skim Milk 89.1 0.3 13.3 8.3
2 Eggs 164.2 12.2 1.3 12.3
3/4 Cup of Oats 316.2 9 47.4 11.4

Meal 2
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

Meal 3
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

Meal 4
150 Grams chicken breast w/o skin 167 3.8 0 33.2
Olive Oil 1/2 Table Spoon 61.2 6.8 0 0

PRE
Whey Shake 196 0 22 27

PWO
Whey Shake 296 0 47 27

Meal 5
150 Grams london broil 250.6 10.6 0 38.8
1/2 avocado 150.7 12.7 7.4 1.7
1 Cup Brocolli Raw 65.4 0.6 11 4
2 Cup Spinach Raw 18.6 0.2 2.2 2
BED

Casein Shake 101.6 0.4 0.1 24.4

2333 77.8 151.7 256.5

This is my current food intake, I am now 243lbs.

Thanks Jake

okay here's what we need to change...

i like the 150g carb intake.. but it seems they're coming from ur shakes.. this is crap..

drop the whey shake pre workout and replace it with a meal... include complex carbs in that meal..

what kinda shake are u using that has that much sugar in it??

meal 2, 3, and 4 need veggies, meal 1 needs more protein.. 3-5 egg whites.. (i know i said just 3 earlier but leave that alone)

up your fat content another 20g.. i dont care where as long as its not bfast pre or post workout...

u should be good..

ur cardio needs to go up... u should be doing at least 5 days a week ( but start off slowly.. do your 3 days a week untill it becomes easy then add another day.. wait a coupla weeks and add another day).. this is a life change.. not a diet change...

also, do u know what a refeed is?

 

[3J]

Hey!

Just have to start off by saying thank you and that you're awesome on numerous levels for taking the time to do this for so many people. You probably don't get enough thanks for it so I'll try to do my best!
thanks for the kind words
So here's a bit about me:

23 years old
Female
5'5"
135lbs
20%BF
how did u get this tested?
Training for 2+ years
BMR = 1430
Training Days = 2216
Off Days = 1806
Goal: 15% BF by Feb/March

I just finished a very long slow and steady phase of bulking and putting on weight and though I didn't gain the size I wanted I decided I need to start dieting. I will be adding Clen and T3 into all this eventually, but I feel it's best to start without.

Training Routine:
I'm doing the 5/3/1 program, lifting 4 days a week, doing 3 days of steady state cardio for 30 min to start. I've been bad and completely stopped all cardio during my bulking phase so i'm very unconditioned so my performance is pathetic in that area. So I'm trying to work myself back up, any suggestions on how to do this would be appreciated as well.
im not a big fan of cardio first... i like cardio pwo or preferably am emtpy stomach
Diet:
I do what's called Carb backloading, or "Earn Your Carbs" as it is sometimes called. So I do not have carbs until after I have trained, and I normally train early afternoon. I don't follow a macro set up per say, but my ranges fall somewhere around here:
60-70g Fat
100-200g Carb
150-250g Pro

Meal 1:
2 whole eggs
6 egg whites

Meal 2:
Protein Shake - Whey/Casein Protein
Superfood Greens
Raw Milk
ok so u have a shake, then u have a pre workout shake.. no good.. eat real food here
Meal 3: Pre workout Shake
Whey/Casein Protein

Meal 4: Post workout Shake
Hydrolyzed Protein/Carbs
what kinda carbs
Meal 5:
White Jasmine Rice
Pinto Beans
Steak
good
Meal 6:
Sweet Potato
nothing wrong with a little protein here
Meal 7: (nighttime shake)
Raw Milk
7 different Proteins (egg/casein/whey/etc...)
drop the 7 diff types of protein and go either beef (lean) or casein by itself

Supplements:
Multivitamin
Flaxseed Oil
flaxseed doesn't absorb very well, u should think about switching to evoo or coconut oil..
Vitamin C
Glutamine
**Clen & T3 (to be added later)

I believe that's everything...I will vary the carb intake depending on my level of activity that day, some days i'll go below 100g, some days I'll go a little above 200g on a heavier lifting day with deadlifts or squats.

Thanks again for taking the time to look over this!

this is an interesting approach.. around my block we call it carb volumization PRN.. iv personally never done it myself.. but iv heard it work.. from certain trusted sources... also read a good article on it a while back..

having no carbs before ur workout makes ur body carb depleated and causes volumization through an insulin spike.. kinda like if ur dehydrated all day, drink water at the end of the day, and bloat due to it because your body wants to hold on to as much as it can..


i like the fact that you vary your carb intake based upon ur needs.. so you are sorta doing a modified carb cycle with it.. these are good practices...

 

[amarrar300]

this is an interesting approach.. around my block we call it carb volumization PRN.. iv personally never done it myself.. but iv heard it work.. from certain trusted sources... also read a good article on it a while back..

having no carbs before ur workout makes ur body carb depleated and causes volumization through an insulin spike.. kinda like if ur dehydrated all day, drink water at the end of the day, and bloat due to it because your body wants to hold on to as much as it can..


i like the fact that you vary your carb intake based upon ur needs.. so you are sorta doing a modified carb cycle with it.. these are good practices...

I've been doing this approach for about 5 months now and I really like it. I've tried other methods such as carb loading throughout the day and I just got fat, and on the opposite side I've tried the Anabolic Diet which is high fat/protein low carb 6 days of the week with a carb refeed day, with which I saw little to no favorable results. This is just what seems to have worked the best for me thus far.

The diet I posted isn't always that way (as far as order) but I will definitely make sure I have something solid before my workout shake.

For my post shake I forgot to mention I also add olive oil (tastes like shit but what can you do) for a fuel source during the workout. The carbs that are in my post shake are waxy maize, specifically Dymatize Flud 100% Waxy Maize. I was using Vitargo but it's so expensive...

Oh and I wanted to make sure I was clear about the cardio I am doing, I never do cardio BEFORE I train...right now I'm only doing SS cardio on days i'm not lifting at all. Eventually i'll add cardio in after my workout, but never never before.

Thank you for the advice, on top of what you told me is there anything specific that I should be aware of or that I should do when I begin to incorporate the Clen/T3? Diet wise I mean. I'm going to assume as I drop the calories once I hit a plateau that those should be from carbs.

Also, I've read that Clen is anti-catabolic. Should I still take precautions as my calories drop and chug the BCAAs or with the Clen protect me against muscle wasting making BCAAs nice but not necessary?


Thanks again!

 

[3J]

I've been doing this approach for about 5 months now and I really like it. I've tried other methods such as carb loading throughout the day and I just got fat, and on the opposite side I've tried the Anabolic Diet which is high fat/protein low carb 6 days of the week with a carb refeed day, with which I saw little to no favorable results. This is just what seems to have worked the best for me thus far.
remember to keep switching it up.. never stick to one too long
The diet I posted isn't always that way (as far as order) but I will definitely make sure I have something solid before my workout shake.
very important
For my post shake I forgot to mention I also add olive oil (tastes like shit but what can you do) for a fuel source during the workout. The carbs that are in my post shake are waxy maize, specifically Dymatize Flud 100% Waxy Maize. I was using Vitargo but it's so expensive...

Oh and I wanted to make sure I was clear about the cardio I am doing, I never do cardio BEFORE I train...right now I'm only doing SS cardio on days i'm not lifting at all. Eventually i'll add cardio in after my workout, but never never before.
well, if your looking to cut, i recommend cardio 6 days a week.. pwo or empty stomach, the latter being more favorable
Thank you for the advice, on top of what you told me is there anything specific that I should be aware of or that I should do when I begin to incorporate the Clen/T3? Diet wise I mean. I'm going to assume as I drop the calories once I hit a plateau that those should be from carbs.
nope! you look like ur in the zone... just come back every once in a while and let me know how your doing.. we can tweak at times like that.. basic microcalibration
Also, I've read that Clen is anti-catabolic. Should I still take precautions as my calories drop and chug the BCAAs or with the Clen protect me against muscle wasting making BCAAs nice but not necessary?

im not a supplement guy... i like whole foods.. but it wouldn't hurt u..
Thanks again!

your very welcome

 

[Jean-Claude]

so show me ur diet on a workout day with full macros

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 )

workout about 1,5 hours later

meal 4: whey protein shake.
(30 / 50 /3,5)

1,5 hours later Meal 5: Pasta with beef in gravy with carots and half a pork sandwish
(42/ 60 / 15)

Meal 6: 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 (233/ 330 / 71)
cal (932/ 1280/ 639)

 

[3J]

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
your problem here is that your not getting quick absorbing protien in.. remove the slice of bread for oats... drop the cheese and milk.. add 1 whole egg and six egg whites
Meal 2: Salmon with veggies and melted cheese, with rice and beans, and a glass of milk (45 / 60 / 16)
what kind of beans are we talking about.. what kinda rice??
Meal 3: Chicken breast with couscous and some veggies and a bit of sauce, with half a pork sandwish (35 / 55 / 12 )
couscous is bomb! and middle eastern.. where u from my man? drop the pork.. drop the sandwich part too... stick to a lean meat like chicken breast turkey breast etc and up the couscous.. its a good carb
workout about 1,5 hours later

meal 4: whey protein shake.
(30 / 50 /3,5)

1,5 hours later Meal 5: Pasta with beef in gravy with carots and half a pork sandwish
(42/ 60 / 15)
whats with all the pork bro?? its not a good meat to be eating.. so it should be done sparingly
Meal 6: 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 )
this is a whole big mess here... u are mixing fats and carbs.. thats a horrible thing to do... this is your last meal of the day.. drop all the carbs out of it.. go lean protien and fats only... also, you need this lean protein to be a slow digesting protein... so the bread gootta go.. goat cheese is ok (but not prime imo), peanuts are ok (but i'd rather do almonds, much better for you).. the milk is a slow digesting protein, make it skim... the tuna needs to go out and so do the eggs.. you can do a lean beef like london broil, roast beef, or 90+% lean ground beef... or u can also do a casein shake...
total (233/ 330 / 71)
cal (932/ 1280/ 639)

make the revisions iv asked with updated macros.. u and i still have alot of work to do here


you said you have a 3000 calorie tdee... i wanna keep you at 3000 calories...

so your macros should look something like this

250g protein
350g carbs
66g fats

this is a great bulking split for someone your size.. usually i have it go 300 300 66, but your body type is diff based upon ur stats

 

[Jean-Claude]

make the revisions iv asked with updated macros.. u and i still have alot of work to do here


you said you have a 3000 calorie tdee... i wanna keep you at 3000 calories...

so your macros should look something like this

250g protein
350g carbs
66g fats

this is a great bulking split for someone your size.. usually i have it go 300 300 66, but your body type is diff based upon ur stats

Thanks for your advice I appreciate it but I still have a few questions, why do you think oats is better than bread in the morning? Isnt bread a complex carb (slow digesting), like oats? Also do you think it's ok to drink milk with it?

About milk I was wondering what you think of it in general, I'm a huge milk drinker cause I like the protein/carb ratio, but lactose is basically a sugar right? So I was wondering if drinking milk might cause some insulin spike when you dont want it?

About the beans in my meal, they were black beans, very rich in protein and carbs,

About the pork why do you thibk pork is such a bad meat? The only pork I eat is really lean.

And about my last meal, I'm having trouble not losing weight if I completely cut the carbs out of it so I'm not sure what to do, I'm also wondering why you think I should drink skim milk there since you need fat in that meal. I'm also a big tuna eater since it's lean and easy protein when you don't have time to cook, what is wrong with it? Isn't it slow digesting protein?

thanks again for helping me.

 

[Welter]

Thanks for your advice I appreciate it but I still have a few questions, why do you think oats is better than bread in the morning? Isnt bread a complex carb (slow digesting), like oats? Also do you think it's ok to drink milk with it?

About milk I was wondering what you think of it in general, I'm a huge milk drinker cause I like the protein/carb ratio, but lactose is basically a sugar right? So I was wondering if drinking milk might cause some insulin spike when you dont want it?

About the beans in my meal, they were black beans, very rich in protein and carbs,

About the pork why do you thibk pork is such a bad meat? The only pork I eat is really lean.

And about my last meal, I'm having trouble not losing weight if I completely cut the carbs out of it so I'm not sure what to do, I'm also wondering why you think I should drink skim milk there since you need fat in that meal. I'm also a big tuna eater since it's lean and easy protein when you don't have time to cook, what is wrong with it? Isn't it slow digesting protein?

thanks again for helping me.

Well you dont really say what kind of bread, white and wheat are not good choices, whole grain "can" be a good choice but you need to make sure they arent using enriched flour which is basically white flour. The problem with most wheat breads are they use (In fact, every single wheat bread available at my local grocery store uses enriched wheat flour) Ezekiel bread would be your best option but I agree with 3J. Oats are a no brainer here. Hard to find a better complex carb. Good read on enriched flour

As far as your last meal, you dont want to mix fat and carbs and since you should be going heavy fat/protein there you want to avoid all carbs for that last meal. Tuna is not a casein protein.

 

[Jean-Claude]

Ok but why can't I mix ccomplex carbs with fat? I mean there are carbs and some fat in all of the other meals I eat.