Free Diet Advice from 3J

[3J]

okay sure, but is it a good diet or no..do i need to add more protein?? more or less carbs..more or less fat??

again... put all your food into fitday.com and get back to me.. how would i be able to tell how much ur taking in.. u have no portions or macros up...

 

[BSchmidt350z]

3J, I just read all 37 pages and found it all quite informative.

31, 6'1 183 11%bf

BMR - 1922 x 1.55 - 3,000

I completely understand +/- 500 for bulking/cutting 1 lb/week.

Assuming I was to bulk natural I would eat 3500 each training day and stay closer to 3,000 on non training days.

My questions is this, what would you recommend based on running the following cycle:

1-12 500 Test C
1-4 20-40 Dbol

Looking to gain optimal strength and size of course, but would also prefer to keep fat gain to a minimum.

 

[bahguy]

so when ur saying u havn't seen any results are u talking about gaining mass or losing fat???

i thought u were bulking with that comment

no im not bulking.. im trying to reduce my BF and get lean.

 

[mrrojaz]

hey 3J you really know your stuff, so heres my stats
height 6'4
weight 260-265
age 28
body fat 21%
my goals would be to have 10-13% body fat and weigh around 255 -260 stacked i know i weigh that now but i wanna lose fat and put on more muscle, i dont wanna be ripped i just want to be able to see my abs lol ive been working out consistently for 2.5 years and have seen alot gains but lately ive been staying the same, this is my workout routine

day 1- back
Deadlifts 4x 6-8
Wide grip pull up 4x failure
Bent over barbell rows 4x 6-8
One arm DB rows 4x 6-8
30 mins of high intensity cardio
4 ab exercises

day 2 chest
Incline DB press 4x 6-8
Flat bench press 4x 6-8
Incline DB flyes 4x 6-8
Dips 4x failure
30 mins of high intensity cardio

day 3 legs
Leg press 5x 15-20/10-12
Weighted squat 5x 5-6
DB lunges superset w hip bridge
8 reps each leg then individual 4 12-15
Break 2 mins then repeat 3-5
Calf raises 5x 8-15
30 mins of high intensity cardio

day 4 off

day 5 back
Hyper-extensions 4x 10-12
Lat pull down (v-grip) 4x 6-8
Cable rows (v-grip) 4x 6-8
Standing pulldowns 4x 6-8
30 mins of high intensity cardio

day 6 shoulders and arms
Seated double hammer curl 3x 6-10
Close grip bench press 3x 6-10
Front curl press 3x 6-10
Plate hammer curls 3x 6-10
Pushdowns 3x 6-10
Side lateral raises 3x 6-10
Dumbell concentration curls 3x 6-10
Overhead tricep ext 3x 6-10
Rear delt raises 3x 6-10
Reverse grip barbell curls 3x 6-10
Lying bench tricep ext 3x-6-10
Bradford press 3x failure

day 7 off

so what do u think?

 

[mrrojaz]

and i just started this routine about a month ago

 

[Welter]

hey 3J you really know your stuff, so heres my stats
height 6'4
weight 260-265
age 28
body fat 21%
my goals would be to have 10-13% body fat and weigh around 255 -260 stacked i know i weigh that now but i wanna lose fat and put on more muscle, i dont wanna be ripped i just want to be able to see my abs lol ive been working out consistently for 2.5 years and have seen alot gains but lately ive been staying the same, this is my workout routine

day 1- back
Deadlifts 4x 6-8
Wide grip pull up 4x failure
Bent over barbell rows 4x 6-8
One arm DB rows 4x 6-8
30 mins of high intensity cardio
4 ab exercises

day 2 chest
Incline DB press 4x 6-8
Flat bench press 4x 6-8
Incline DB flyes 4x 6-8
Dips 4x failure
30 mins of high intensity cardio

day 3 legs
Leg press 5x 15-20/10-12
Weighted squat 5x 5-6
DB lunges superset w hip bridge
8 reps each leg then individual 4 12-15
Break 2 mins then repeat 3-5
Calf raises 5x 8-15
30 mins of high intensity cardio

day 4 off

day 5 back
Hyper-extensions 4x 10-12
Lat pull down (v-grip) 4x 6-8
Cable rows (v-grip) 4x 6-8
Standing pulldowns 4x 6-8
30 mins of high intensity cardio

day 6 shoulders and arms
Seated double hammer curl 3x 6-10
Close grip bench press 3x 6-10
Front curl press 3x 6-10
Plate hammer curls 3x 6-10
Pushdowns 3x 6-10
Side lateral raises 3x 6-10
Dumbell concentration curls 3x 6-10
Overhead tricep ext 3x 6-10
Rear delt raises 3x 6-10
Reverse grip barbell curls 3x 6-10
Lying bench tricep ext 3x-6-10
Bradford press 3x failure

day 7 off

so what do u think?

Thats a lot of sets and your doing a decent amount of cardio. I would suggest you post up your diet, BMR/TDEE (Formula can be found in first post of this thread)

I suspect if your working as hard as you say you are then your diet is the issue.

To save yourself an additional 4 or 5 posts after you post your diet. Post it up like.....
Meal 1
(the food you eat)
xx g of carbs
xx d of pro
xx g of fat

do that for each meal with totals

 

[3J]

Originally Posted by bahguy
thanx for the response.

my current meals are as follows:

7:30 - 6 egg white + oats
10:00- banana +500ml low fat milk
12:00 - 2 chicken breasts and white rice + vegs
3:00 - brown bread and smoked trukey sandwich
5:00 - low fat yougurt + 6 dates
workout
2 scoops whey isolate protein shake
dinner: lean beef steak + veg+ dry baked potato

now i know that this diet is a bit messed up, but this idiot gym trainer was asking me to trsut him and just no arguement !! so i need to know how should i have my diet like, and where should i increase and decrease my proteins and carbs during the day. another thing, what about diet and cardio, i just started doing cardio for 30 mins 4 times a week to help lose the extra stubborn fat in my abdo area. what do u suggest for cardio, and diet, so that i dont lose my musceles gains as well.

thanx a lot !


Ok thanks will do so, but is this the diet to start cutting ? im tired of my soft abs !! need to lose that stuborn fat.. and i started doing cardio every other day fro 30 mins.. any comments on that ?

input all this into fitday.com and let me knwo ur totals

 

[T-$m0k3y-T]

260 Ibs

6 ft tall

30% BF

BMR 2162.80

TDEE 2595.36

Hey 3j its me again, heres the info u asked for..

this is my current diet

10:00 am Meal 1 Cal/Fat/Carbs/Pro
3 eggs 210/15g/3g/21
2 bags oatmeal 320/3g/68g/6g
Milk(SOY) 250 ml 90/3g/10g/6g
green tea. no Cals....

12:30 pm Meal 2 Cal/Fat/Carbs/Pro
Grapefruit 33/0g/8.5g/0.7g
Protein shake 170/1g/2g/40g
Yogurt cottage Cheese 80/2.5g/2g/10g

3:00 pm meal 3 Cal/Fat/Carbs/Pro
Grilled Chicken (100g) 171/6.5g/0g/28g
Bowl Of salad...got no idea

5:30 Pm Meal 4 Cal/Fat/Carbs/Pro
1 Apple 80/0.3g/20.7g/0.5g
Yougurt cottage cheese 80/2.5g/2g/10g
Peanuts+almonds 164/14.3/5.6/6g

(green tea between meal 4 and 5)

7:30 pm Meal 5 Cal/Fat/Carbs/Pro
Salmon 150/4.5g/0g/26g
Bowl of Salad

(Green tea between meal 5 and 6)

9:30 pm Meal 6 Cal/Fat/Carbs/Pro
Slices of Chicken Breast 300/30g/5g/24g
Protein Shake 170/1g/2g/40g
Cheese 270/18g/5g/15g/

Green Tea (Decaff)

Weight Workout and cardio after meal 1

Weight workout days (Mon,Tues,Thurs,Fri)

Cardio (Mon To Fri)


Total = Calories:2288 Fat:101.6g Carbs:133g Protein: 233g

 

[3J]

260 Ibs

6 ft tall

30% BF

BMR 2162.80

TDEE 2595.36

Hey 3j its me again, heres the info u asked for..

this is my current diet

10:00 am Meal 1 Cal/Fat/Carbs/Pro
3 eggs 210/15g/3g/21
2 bags oatmeal 320/3g/68g/6g
Milk(SOY) 250 ml 90/3g/10g/6g
green tea. no Cals....
get rid of the soy... not good for u
12:30 pm Meal 2 Cal/Fat/Carbs/Pro
Grapefruit 33/0g/8.5g/0.7g
Protein shake 170/1g/2g/40g
Yogurt cottage Cheese 80/2.5g/2g/10g

3:00 pm meal 3 Cal/Fat/Carbs/Pro
Grilled Chicken (100g) 171/6.5g/0g/28g
Bowl Of salad...got no idea

5:30 Pm Meal 4 Cal/Fat/Carbs/Pro
1 Apple 80/0.3g/20.7g/0.5g
Yougurt cottage cheese 80/2.5g/2g/10g
Peanuts+almonds 164/14.3/5.6/6g

(green tea between meal 4 and 5)

7:30 pm Meal 5 Cal/Fat/Carbs/Pro
Salmon 150/4.5g/0g/26g
Bowl of Salad

(Green tea between meal 5 and 6)

9:30 pm Meal 6 Cal/Fat/Carbs/Pro
Slices of Chicken Breast 300/30g/5g/24g
Protein Shake 170/1g/2g/40g
Cheese 270/18g/5g/15g/

Green Tea (Decaff)

Weight Workout and cardio after meal 1

Weight workout days (Mon,Tues,Thurs,Fri)

Cardio (Mon To Fri)


Total = Calories:2288 Fat:101.6g Carbs:133g Protein: 233g

since ur gonna be working out your not eating enough... ull be starving urself..

add 400 calories...
20g carbs to ur pwo shake
and the rest fats... that should be roughly 35g of fats... use olive oil to cook stuff, that's the easiest way to get it in...

turn ur last protein shake into a casein shake

 

[T-$m0k3y-T]

umm..im sry whats a casein shake??? lol...is it mixing it with milk or sumthing.

and oh yea what u mean soy is bad for me its the healthier milk...of orginal milk..lol

 

[T-$m0k3y-T]

Anyways..thank you for your help 3j i really appreciated.

 

[Welter]

umm..im sry whats a casein shake??? lol...is it mixing it with milk or sumthing

its a different type of protein. Lean beef and cottage cheese are both casein proteins.

Casein=slow digesting

 

[T-$m0k3y-T]

but he said "turn ur last protein shake..into casein shake" i do not know what that means, what ur talking about is foods with sources of protein. hes talkin about the protein shake.

 

[Welter]

but he said "turn ur last protein shake..into casein shake" i do not know what that means, what ur talking about is foods with sources of protein. hes talkin about the protein shake.

sorry my post was a little confusing. they also make powdered casein. Like this

 

[T-$m0k3y-T]

lol u still didnt answear my question bro..that product is already casein. 3j said turn my protein shake in casein how do i do that??? what do i add inside the protein shake??

 

[Welter]

lol u still didnt answear my question bro..that product is already casein. 3j said turn my protein shake in casein how do i do that??? what do i add inside the protein shake??

............

 

[T-$m0k3y-T]

yes please mix it for me i would i like to sample it out

 

[Welter]

input all this into fitday.com and let me knwo ur totals

3J

you on the left coast?

 

[mrrojaz]

yes it is my diet to be honest wit u i dont really have a proper diet i drink protein shakes roughly 3 or 4 times a day and a casein before bed but aside from that i dont eat the way i probably should, what do u recommend?

 

[Welter]

yes it is my diet to be honest wit u i dont really have a proper diet i drink protein shakes roughly 3 or 4 times a day and a casein before bed but aside from that i dont eat the way i probably should, what do u recommend?

For th kinds of foods you should be eating check out the first post of this thread. But the quantities and when to eat certain foods will most likely need to be tweaked. You can also figure out your bmr/tdee from the first post too. That will determine the amount of food your going to want to eat.