Free Diet Advice from 3J

[Welter]

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.

Because your body will always use carbs first for energy. Your body will only use your fat stores for energy when you are in a carb depleted state. If your mixing carbs and fat you're putting yourself at a significant disadvantage.

The carbs you are getting from your vegetables are pretty negligible, I wouldn't really worry about those.

 

[3J]

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?
welter already did a great job of answering this
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?
the majority of the "carbs" from milk are simple sugars.. milk is okay if your bulking... its also a slow digesting protein.. but u cant have it at night.. doesn't work out cuz of the carb content.. keep it in the day time
About the beans in my meal, they were black beans, very rich in protein and carbs,
perfect!
About the pork why do you thibk pork is such a bad meat? The only pork I eat is really lean.
iv never been a fan of pork.. if its something that's gonna keep your sanity go for it.. i just think there are leaner meats out there.. or maybe im biased.. lol
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?
when you have carbs before bed you limit your gh production overnight... this is counterintuitive to your goals.. gh helps you grow in immense ways... so keep the carbs away from bed time unless its pwo
thanks again for helping me.

in bold

 

[Jean-Claude]

The carbs you are getting from your vegetables are pretty negligible, I wouldn't really worry about those.

No I meant the carbs I get from my brown rice and pasta and beans and stuff.

 

[3J]

No I meant the carbs I get from my brown rice and pasta and beans and stuff.

if your still talking about mixing carbs and fat the same answer still applies with simple or complex carbs...

try your best to separate them... keep one low when the other is high

 

[Jean-Claude]

if your still talking about mixing carbs and fat the same answer still applies with simple or complex carbs...

try your best to separate them... keep one low when the other is high

Well how the heck am I gonna do that!? I mean I don't cook everything I eat. When I'm home it's fine but I go to school, I work, I go out with friends, Most of the times I need to buy stuff that is pre-made in grocery stores and that would be pretty much impossible to achieve. I'm kind of despairing here.

Anyway thanks for your advice.

 

[Welter]

Well how the heck am I gonna do that!? I mean I don't cook everything I eat. When I'm home it's fine but I go to school, I work, I go out with friends, Most of the times I need to buy stuff that is pre-made in grocery stores and that would be pretty much impossible to achieve. I'm kind of despairing here.

Anyway thanks for your advice.

Jean,

Which parts are you having trouble with?

The lunches? Or the late meals? It should be fairly easy to do whether your making your own or buying out. Just need to know what to look for and what to try and avoid. Obviously, making your own is the best choice but you do have options if you need to eat out.

 

[Jean-Claude]

Jean,

Which parts are you having trouble with?

The lunches? Or the late meals? It should be fairly easy to do whether your making your own or buying out. Just need to know what to look for and what to try and avoid. Obviously, making your own is the best choice but you do have options if you need to eat out.

Early meal and late meal is pretty easy as I'm the one making it, but for example I went to the grocery store to by a lunch for work, and none of those had brown rice or full wheat pasta and there was always sauce, and basically it was impossible to have a lunch with no carbs or no fat and the carbs were basically always white rice and stuff like that. Same goes for sandwishes, white bread with some cheese and butter or mayonaise.

 

[Welter]

Early meal and late meal is pretty easy as I'm the one making it, but for example I went to the grocery store to by a lunch for work, and none of those had brown rice or full wheat pasta and there was always sauce, and basically it was impossible to have a lunch with no carbs or no fat and the carbs were basically always white rice and stuff like that. Same goes for sandwishes, white bread with some cheese and butter or mayonaise.

Some decent choices are subway, get a 9 grain whole wheat bread with double meat. put all the veggies you want on but stay away from mayo and oil. I normally get double meat turkey with vinegar/mustard.

Thats a decent carb/protein split.

Salad with grilled chicken or grilled steak with EVOO and vinegar and/or lemon juice is a good fat/protein.

grilled chicken from KFC is an ok choice for protein.

If your in a bind and need to go to the food store get grilled chicken and almonds. or sliced cold cuts. just try to buy the natural stuff (preferably organic)

avoid mayo, i was never really a big fan of mustard but have learned to like it. I use fat free mayo on occasion to make my tuna salad but its not a great choice.

There are ways to eat good, not optimal but sufficient when in a bind.

Also, your not going to be able to completely avoid fat/carbs but try to severely limit the carbs when eating fat

 

[3J]

Some decent choices are subway, get a 9 grain whole wheat bread with double meat. put all the veggies you want on but stay away from mayo and oil. I normally get double meat turkey with vinegar/mustard.

Thats a decent carb/protein split.

Salad with grilled chicken or grilled steak with EVOO and vinegar and/or lemon juice is a good fat/protein.

grilled chicken from KFC is an ok choice for protein.

If your in a bind and need to go to the food store get grilled chicken and almonds. or sliced cold cuts. just try to buy the natural stuff (preferably organic)

avoid mayo, i was never really a big fan of mustard but have learned to like it. I use fat free mayo on occasion to make my tuna salad but its not a great choice.

There are ways to eat good, not optimal but sufficient when in a bind.

Also, your not going to be able to completely avoid fat/carbs but try to severely limit the carbs when eating fat

bump!
two thumbs up

 

[Young Star]

hey bro,

I will send you the stuff tonight when I get home.

Thanks

 

[Jacool]

Mr 3j can u help me?


Age:21
Weight: 56kg 123lbs
Height: 5'10"
almost 1 month in the gym

meal 1:
fish or meat or chicken or hotdog
2cups of rice
water

meal 2:
sometimes i mix oatmeal + milk + raw egg
sometimes cheeseburger or instant food pancit canton + fruit juice


meal 3:
any vegetable
2 cups of rice
fish or meat or chicken
water or juice

meal 4:
cheeseburger sometimes fastfood
juice

before I go to the gym I eat 2cups of rice or oatmeal + meat or chicken or hotdog
milk with raw egg

when I am in the gym I take 1 amino fuel 2000 (mass)
I drink water only when I am in work out
after work out I take 1 amino fuel 2000(mass)

when I arrive at home I drink a glass of milk + raw egg (egg white only)

after 1hr
I eat 1 cup of rice + meat or fish or chicken or hotdog


sleep 7-8 hrs

I drink 3 glass of milk with raw egg everyday:
Before work out
after work out
sometimes in the morning or before going to bed depends upon the schedule I'm still studying..

I am planning to buy whey protein shake when I have money

I masturbate 3x a week

when Chest is my program I take weider creatine before work out.

my work out:

Monday: Chest and triceps

My chest work out:
Bench press
Incline
Decline
Flyes
Pullover:

Triceps:
Skull crusher
close grip bench press
dumbell tricep extension


Wednesday: Shoulder and Legs
Shoulder:
Military press
Lateral raise
Front raise
Dumbbell raise
seated dumbbell fly
upright row
cable front later raise
shrugs

Legs:
squat
leg press
lying leg curl
lunges
calf raise

Friday:
Back and Biceps
Back workout
-pull up
-lat pull down
-bent over row
-dumbell bent over row
-deadlift

Biceps
-Barbell curl
_Dumbell curl
-Concentration curl

sat or sunday:
abs

all of these 3 set with 8 reps

is this ok?

THANKS SIR!!!

 

[shuttlegoose]

age: 21
height: 5'11
weight: 175-180 (came from 155)
bodyfat: 10-12%

Meal 1:
Shake
2 eggs + 2 whites scrambled

Meal 2:
chicken breast
pasta
mushrooms

Meal 3:
Shake

Meal 4:
Steak or fish or chicken or ground turkey
pasta or ravioli or anything like that
broccoli or other veg

Meal 5:
frozen fruit with 3 scoops of protien and 2 tablespoons of peanutbutter shake


Workouts
4-5 times a week
Cardio almost everyday (Im a semi professional tennis player)

Chest
5x5 workout
flat bench
incline
decline
flys 3 sets of 8 to 10
Tris
Pushdowns
skull crushers
rope pull down
single arm pushdowns
reverse pushdown

Bis
preacher curl
standing curl
wide grip curl
hammer curl
pull ups

Legs
squats
hamstring curls
leg press
calf raises

Back
lat pulldowns
close grip rows
bent over row
wide grip row

Shoulders
shoulder rehab stuff
standing mil press
shoulder flys
arnold press
front and side raises

 

[3J]

Mr 3j can u help me?


Age:21
Weight: 56kg 123lbs
Height: 5'10"
almost 1 month in the gym

meal 1:
fish or meat or chicken or hotdog
2cups of rice
water

meal 2:
sometimes i mix oatmeal + milk + raw egg
sometimes cheeseburger or instant food pancit canton + fruit juice


meal 3:
any vegetable
2 cups of rice
fish or meat or chicken
water or juice

meal 4:
cheeseburger sometimes fastfood
juice

before I go to the gym I eat 2cups of rice or oatmeal + meat or chicken or hotdog
milk with raw egg

when I am in the gym I take 1 amino fuel 2000 (mass)
I drink water only when I am in work out
after work out I take 1 amino fuel 2000(mass)

when I arrive at home I drink a glass of milk + raw egg (egg white only)

after 1hr
I eat 1 cup of rice + meat or fish or chicken or hotdog


sleep 7-8 hrs

I drink 3 glass of milk with raw egg everyday:
Before work out
after work out
sometimes in the morning or before going to bed depends upon the schedule I'm still studying..

I am planning to buy whey protein shake when I have money

I masturbate 3x a week

when Chest is my program I take weider creatine before work out.

my work out:

Monday: Chest and triceps

My chest work out:
Bench press
Incline
Decline
Flyes
Pullover:

Triceps:
Skull crusher
close grip bench press
dumbell tricep extension


Wednesday: Shoulder and Legs
Shoulder:
Military press
Lateral raise
Front raise
Dumbbell raise
seated dumbbell fly
upright row
cable front later raise
shrugs

Legs:
squat
leg press
lying leg curl
lunges
calf raise

Friday:
Back and Biceps
Back workout
-pull up
-lat pull down
-bent over row
-dumbell bent over row
-deadlift

Biceps
-Barbell curl
_Dumbell curl
-Concentration curl

sat or sunday:
abs

all of these 3 set with 8 reps

is this ok?

THANKS SIR!!!

bmr/tdee?
macros??

 

[3J]

age: 21
height: 5'11
weight: 175-180 (came from 155)
bodyfat: 10-12%

Meal 1:
Shake
2 eggs + 2 whites scrambled

Meal 2:
chicken breast
pasta
mushrooms

Meal 3:
Shake

Meal 4:
Steak or fish or chicken or ground turkey
pasta or ravioli or anything like that
broccoli or other veg

Meal 5:
frozen fruit with 3 scoops of protien and 2 tablespoons of peanutbutter shake


Workouts
4-5 times a week
Cardio almost everyday (Im a semi professional tennis player)

Chest
5x5 workout
flat bench
incline
decline
flys 3 sets of 8 to 10
Tris
Pushdowns
skull crushers
rope pull down
single arm pushdowns
reverse pushdown

Bis
preacher curl
standing curl
wide grip curl
hammer curl
pull ups

Legs
squats
hamstring curls
leg press
calf raises

Back
lat pulldowns
close grip rows
bent over row
wide grip row

Shoulders
shoulder rehab stuff
standing mil press
shoulder flys
arnold press
front and side raises

bmr/tdee
macros??

 

[shuttlegoose]

bmr = 1882
TDEE = 2917

 

[Jean-Claude]

Hey quick question about avocados. I was wondering why it is seen as a great food here, you know since it does contain both carbs and fat? And also it does taste kinda sweet so are these simple carbs?

 

[shuttlegoose]

avocados are great because they taste amazing!

 

[3J]

Hey quick question about avocados. I was wondering why it is seen as a great food here, you know since it does contain both carbs and fat? And also it does taste kinda sweet so are these simple carbs?

avocados are amazing... u can use them in pro/fat meals.. i do it almost every night...

a whole avocado will give u something like 15g fat and 12g carbs..

and u really shouldn't be eating more then one per meal anyways so go at it

 

[barrysanders]

I love those things. There are some great recipes out there if you check around.

 

[Jean-Claude]

avocados are amazing... u can use them in pro/fat meals.. i do it almost every night...

a whole avocado will give u something like 15g fat and 12g carbs..

and u really shouldn't be eating more then one per meal anyways so go at it

Yes but you said earlier that I should really never mix fats and carbs?