shuttlegoose
New member
anything for me from my stats from last page? Thanks in advance!
Free Diet Advice from 3J
- Thread starter 3J
- Start date
The BMR/TDEE is only half of what he asked you for. He's definitely going to need your macros to the meals you posted.
shuttlegoose
New member
macros
typical lunch and dinner
chicken breast 383|15.1|0.0|57.9
ravioli 568|21.4|64.7|27.2
banana 105|0.4|27.0|1.3
typical lunch and dinner
chicken breast 383|15.1|0.0|57.9
ravioli 568|21.4|64.7|27.2
banana 105|0.4|27.0|1.3
3J
Super Moderator
ur gonna have to try alot harder then that..
look at my sample diets in post one.. i want everything in detail.. ur not gonna tell me that's all u eat all day everyday are u?/
Help !
Hi 3J !
Everyone tells me your da man, so Im hoping u could help me out..
according to the details you posted, I'm:
26 yrs old
weight: 80 kg (176lbs)
height: 185 (6'1)
bf: %14
goal: reduce bf to %7, lean muscle
work out 5 times a week, had 2 cycles before and now having my 3rd.
BMR: 1856
TDEE: 3202
Current cycle (10 weeks):
tren e (up to 400mg p/w)
test e (up to 750mg p/w)
equipoise (up to 500mg p/w)
problem:
im on my fifth week, and not seeing any major improvements, workout is great, so im guessing the diet is the problem.
i need to know exactly what r the intakes of pro/carb/fat in order for me to acheive my goals and benifit from this cycle.
i am following an instructor's advice but i began to question it now.
please help 3J !
Hi 3J !
Everyone tells me your da man, so Im hoping u could help me out..
according to the details you posted, I'm:
26 yrs old
weight: 80 kg (176lbs)
height: 185 (6'1)
bf: %14
goal: reduce bf to %7, lean muscle
work out 5 times a week, had 2 cycles before and now having my 3rd.
BMR: 1856
TDEE: 3202
Current cycle (10 weeks):
tren e (up to 400mg p/w)
test e (up to 750mg p/w)
equipoise (up to 500mg p/w)
problem:
im on my fifth week, and not seeing any major improvements, workout is great, so im guessing the diet is the problem.
i need to know exactly what r the intakes of pro/carb/fat in order for me to acheive my goals and benifit from this cycle.
i am following an instructor's advice but i began to question it now.
please help 3J !
bmr 1896.55
tdee 2939
Goal : Bulk
Meal 1
1scoop whey
90g oatmeal
Meal 2
1egg
3whites
Avocado
60g oatmeal
Meal 3
Chicken B (4oz)
White potatoes 300g
1 tbsp olive oil
Brocoli
Meal 4 (pre wo)
1scoop whey
90g oats
Meal 5 (PWo)
1scoop whey
90g oats
Meal 6
Chicken B(4oz)
Sweet Potatoe 200g
40g walnuts
Brocolli
meal 7
30g almonds
meal 8
Sirloin steak
Brocoli
Avocado or 2tbsp natty PB
Totals 3540cals 241 P / 345C / 125F
33% P / 49% C / 18% F
Thanks for any advice!
tdee 2939
Goal : Bulk
Meal 1
1scoop whey
90g oatmeal
Meal 2
1egg
3whites
Avocado
60g oatmeal
Meal 3
Chicken B (4oz)
White potatoes 300g
1 tbsp olive oil
Brocoli
Meal 4 (pre wo)
1scoop whey
90g oats
Meal 5 (PWo)
1scoop whey
90g oats
Meal 6
Chicken B(4oz)
Sweet Potatoe 200g
40g walnuts
Brocolli
meal 7
30g almonds
meal 8
Sirloin steak
Brocoli
Avocado or 2tbsp natty PB
Totals 3540cals 241 P / 345C / 125F
33% P / 49% C / 18% F
Thanks for any advice!
T-$m0k3y-T
New member
Hello everyone,
Im 21 yrs old
260 Ibs
6 - 6'1 ft tall
30% BF/ BMI
BMR 2162.80
TDEE 2595.36
i really need to lose that ******* FAT, please help guys. i was active when i was in middle school, once i got to high school i started putting on weight and gaind a lot of fat and here i am 30% bf, NOT healthy at all.
For my diet its very messed up....junk food, fatty food, high carbs, chocolates, chips, juices, pops. So there isnt specific food i eat at certain times, sometimes i dnt eat for long hours then i eat i a big meal. So overall my diet is not healthy its messed up and im here to fix it and inorder for me to do that i need your help guys.
My goal is to drop to 15% bf, bulk up, then cut up.
any help would greatly be appreciated thank you.
Im 21 yrs old
260 Ibs
6 - 6'1 ft tall
30% BF/ BMI
BMR 2162.80
TDEE 2595.36
i really need to lose that ******* FAT, please help guys. i was active when i was in middle school, once i got to high school i started putting on weight and gaind a lot of fat and here i am 30% bf, NOT healthy at all.
For my diet its very messed up....junk food, fatty food, high carbs, chocolates, chips, juices, pops. So there isnt specific food i eat at certain times, sometimes i dnt eat for long hours then i eat i a big meal. So overall my diet is not healthy its messed up and im here to fix it and inorder for me to do that i need your help guys.
My goal is to drop to 15% bf, bulk up, then cut up.
any help would greatly be appreciated thank you.
Last edited:
T-$m0k3y-T
New member
any one can help 
Last edited:
any one can help
There is one common factor in just about every post in this thread...BMR/TDEE, post that up and 3J will get to you. Normally i would say post up your normal diet but from your description its shit. So get your numbers posted and modify one of 3j's sample diets to fit your needs but again it al starts with your BMR/TDEE
T-$m0k3y-T
New member
How do i know my BMR/TDEE. how do i find that out??
T-$m0k3y-T
New member
nvm i got it ill edit my post and put it in there
3J
Super Moderator
well.. in order to understand whats going wrong we have to know what your taking in..
i gotta tell ya with the stack ur on its hard to believe ur not settiing up to ur goals..
either
1.ur diet is horribly out of wack
2. u got some bunk/underdosed gear
so, get specific with me and tell me what your diet looks like..
break it down into meals with times...
let me know where ur workout is in the day...
3J
Super Moderator
switch meal 3 and meal 6 with each other... the white potatoe will be much better for you pwo..
whats the time diff between meal 3 and 4.. and how long after meal 4 do u go to the gym??
3 shakes a day is 2 too many imo...
3J
Super Moderator
do you plan on going to the gym?? do you have a cardio reg set up??
250g protein
150g carbs
110g fats
that's how your macros are going to look....
your carbs should be bfast, pre and post workout only.. so 50g a meal..
u need to eat 6 meals a day.. minimum..
look at my sample cutting diet to get an idea of what it takes...
and i want u to eat the regular way u do for the next 2 days and log everything with details.. e.g. portions, time that u ate..
T-$m0k3y-T
New member
yes i do planning going to the gym. im going to do cardio mon to fri. weight workout on mon, wed, fri.
T-$m0k3y-T
New member
hey 3j i have question for u. if i start out a cycle and do my diet at the same time is that a good idea or not??? i think ill lose x2 the fat and get build too..or do u disagree??
3J
Super Moderator
1. you dont have the correct lifestyle yet
2. you dont have the dedication
3. your bf is way too high... which will lead to aromatization
4.high armomatizaiton leads to bad sides like bitch tits, acne.. etc..
5. because u dont have the correct dedicaion and will power yet, doing a cycle will be a waste of time because u wont hold on to ur gains
6. aromatization equals high estro which makes it much harder to lose bf...
3J
Super Moderator
i would have ur preworkout meal be real food.. the oats are great but if u can afford it eat some lean meat with it...
also, ur pwo shake is ok.. but the oat have to be replaced.. switch them out with a white bagel.. much better then something complex.. u want a bit of an insulin spike pwo.. esp when ur bulking...
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