Free Diet Advice from 3J

meal1 cal/fat/carb/pro
3 xl whole eggs 249/17.3/1.3/21.9
8 egg whites 137/0.4/1.9/28.8
1 cup oats 311/5.1/54.3/13


meal2 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
2 medium sweet potatos 230/0.4/53.5/4.1
1/2 tablespoon olive oil 60/6.8/0/0

meal3 cal/fat/carb/pro
8oz turkey breast 370/18.80/49
7oz yams 234/0.3/55.3/3.0
1 tablespoon olive oil 119/13.5/0/0

meal4 cal/fat/carb/pro
8oz salmon 331/13.4/0/491
1 cup red kidney beans 330/14.9/36.9/14

pwo cal/fat/carb/pro
whey shake 258/2/0/0/60
2 cup blueberries 165/1/42/2.1

meal 5 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
1 tablespoon olive oil 119/13.5/0/0

meal 6 cal/fat/carb/pro
8oz london broil 347/14.1/0/51.7
1 whole avocado 277/25.4/14.8/3.5



Calories: 4140 Fat: 157 Carbs: 320 Protien: 379


I got this meal plan i just find its gonna be hard to eat the same thing everyday, not to mention eating like this is gonna be expensive
 
mrrojaz said:
meal1 cal/fat/carb/pro
3 xl whole eggs 249/17.3/1.3/21.9
8 egg whites 137/0.4/1.9/28.8
1 cup oats 311/5.1/54.3/13


meal2 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
2 medium sweet potatos 230/0.4/53.5/4.1
1/2 tablespoon olive oil 60/6.8/0/0

meal3 cal/fat/carb/pro
8oz turkey breast 370/18.80/49
7oz yams 234/0.3/55.3/3.0
1 tablespoon olive oil 119/13.5/0/0

meal4 cal/fat/carb/pro
8oz salmon 331/13.4/0/491
1 cup red kidney beans 330/14.9/36.9/14

pwo cal/fat/carb/pro
whey shake 258/2/0/0/60
2 cup blueberries 165/1/42/2.1

meal 5 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
1 tablespoon olive oil 119/13.5/0/0

meal 6 cal/fat/carb/pro
8oz london broil 347/14.1/0/51.7
1 whole avocado 277/25.4/14.8/3.5



Calories: 4140 Fat: 157 Carbs: 320 Protien: 379


I got this meal plan i just find its gonna be hard to eat the same thing everyday, not to mention eating like this is gonna be expensive
Click to expand...

what are ur stats again?? thats my bulking diet.. unless ur over 250lbs and low bf theres no need for that much food
 
ya i know its your bulking diet i wanted to follow it and my stats are 6'4 and 260-265 im 28 years old and i have 21% body fat
 
thanks bro and i was thinking of getting to 280-285 and then cutting i ultimately like to have a lean body mass of 240, what ya think?
 
lower 33g of fats.. doesn't matter from where really.. just make sure ur fats are higher at the end of the day where ur carbs are gone
 
Hey 3J, this is my very first post so i just want to start by thanking you for the advice you have been giving, as this kind of service is extremely valuable and is much appreciated.

Anyway, here is my current situation:

Age: 25
Weight: 210lbs
Height: 5'8"
BF: 20%
BMR: 2029
TDEE: 3145
Current Goal: 240-245lbs

Next week i start my Test Cyp/Deca/Dbol cycle and im running it for 10 weeks, with 4 weeks PCT.

Current Diet:

Meal 1 - 07:30am Pro/Carbs/Fat
1 cup oats 9/48/6
Whey Shake 50/8/7

Meal 2 - 10:00am
2 Whole large eggs + 4 egg whites 31/0/7
Large Banana 1/30/0
Large Apple 0/25/0

Meal 3 - 13:00pm
This varies between chicken pasta, beef rice or fish potatoes but i portion it as 36/40/15

Meal 4 - 16:00pm
Large Banana 1/30/0
Large Apple 0/25/0
Whey Shake 50/8/7

PWO - 19:00pm
Whey Shake 50/8/7

Meal 5 - 20:00pm
Same as my meal 3, so it varies and is portioned as (incl Veg) 60/58/17

Meal 6 - 10:30pm
Cottage Cheese 6/3/1
Toast 3/20/1
Whey Shake 50/8/7

Totals: 3304cal / 347Pro / 320carb / 80fat

My workout routine at the moment is as follows:
Mon - Chest
Tues - Back
Wed - Legs
Thurs - Shoulders
Fri - Arms

I follow low reps with max weights, except for the concentration exercises where i increase the sets, with a slightly lower weight.

Now i know one of the first things you are going to critique is the amount of whey shake i am consuming everyday, but to get the same nutrition from food would cost me an arm and a leg. So i would appreciate any/all suggestions you may have to overcome this. I also realise i dont have enough calorie surplus.

I hope i've put down enough info, and look forward to your critiques.

Thanks again, Jbay.
 
How can I increase my bumps like jenifer lopez?

hello all body trainers,
I want to make my bumps shaped and like jenifer lopez using diat and body building in only one month. plz tell me if you know about that.
:redhot:
 
You came reccomended !!

Age 29
Weight 150
Height 5,9
BF 12%

I dont have all of the technical info but im hoping you can steer me in the right direction with the limited info I have. I was actually on one of the other boards because I was going to begin a cycle but they have told me my diet needs to be on track and directed me to you. I train MMA so my routine has been 3 days of cardio and weight training 5 days a week. Heavy weights low reps strictly trying to bulk up (that is the goal).When ive been looking at peoples diets I think to myself theres no way I can eat that much I mean 2 eggs and 8 egg whites with oatmeal I just cant see it so heres what I was thinking.

Meal 1 7am
2 eggs, 2 sausage, 2 toast

Meal2 9am
Muffin

Meal 3 12 pm
8oz chicken breast, brocolli, tbl olive oil

Meal 4 4 pm
Post work out protein shake 56g pro, 1000 calories

Meal 5 6pm
2 Pork chops, Brussel sprouts, white rice

Meal 6 10 pm
bowl of corn pops, apple

Now I realize this may not be the best possible diet but ive lived a life of fast food and unhealthy diets and have always been fit and never gained fat. Any advice givin will be taken and followed as well as if you have tips to build an appitite because like I said I just dont see eating the amount of food suggested on other posts being possible.
 
coolkid said:
Age 29
Weight 150
Height 5,9
BF 12%

I dont have all of the technical info but im hoping you can steer me in the right direction with the limited info I have. I was actually on one of the other boards because I was going to begin a cycle but they have told me my diet needs to be on track and directed me to you. I train MMA so my routine has been 3 days of cardio and weight training 5 days a week. Heavy weights low reps strictly trying to bulk up (that is the goal).When ive been looking at peoples diets I think to myself theres no way I can eat that much I mean 2 eggs and 8 egg whites with oatmeal I just cant see it so heres what I was thinking.

Meal 1 7am
2 eggs, 2 sausage, 2 toast

Meal2 9am
Muffin

Meal 3 12 pm
8oz chicken breast, brocolli, tbl olive oil

Meal 4 4 pm
Post work out protein shake 56g pro, 1000 calories

Meal 5 6pm
2 Pork chops, Brussel sprouts, white rice

Meal 6 10 pm
bowl of corn pops, apple

Now I realize this may not be the best possible diet but ive lived a life of fast food and unhealthy diets and have always been fit and never gained fat. Any advice givin will be taken and followed as well as if you have tips to build an appitite because like I said I just dont see eating the amount of food suggested on other posts being possible.
Click to expand...


IMO you should increase your daily calorie intake until your body adjusts to the extra food being eaten. Once you are able to 'stomach' the correct diet plan then you should start your bulking cycle, as this will be a waste of time if you dont eat properly. With regards to the cardio, you should keep this to a minimum if your main goal is to bulk. Just do enough cardio to be healthy/fit, no more. Thats my 2p.
 
Hey 3J... sorry to pester dude but have you had a chance to check out my diet plan? Really keen to get your critique. Cheers
 
Jbay said:
Hey 3J, this is my very first post so i just want to start by thanking you for the advice you have been giving, as this kind of service is extremely valuable and is much appreciated.

Anyway, here is my current situation:

Age: 25
Weight: 210lbs
Height: 5'8"
BF: 20%
BMR: 2029
TDEE: 3145
Current Goal: 240-245lbs

Next week i start my Test Cyp/Deca/Dbol cycle and im running it for 10 weeks, with 4 weeks PCT.

Current Diet:

Meal 1 - 07:30am Pro/Carbs/Fat
1 cup oats 9/48/6
Whey Shake 50/8/7
drop the shake for real food... eggs and whites.. or at least liquid egg whites
Meal 2 - 10:00am
2 Whole large eggs + 4 egg whites 31/0/7
Large Banana 1/30/0
Large Apple 0/25/0

Meal 3 - 13:00pm
This varies between chicken pasta, beef rice or fish potatoes but i portion it as 36/40/15

Meal 4 - 16:00pm
Large Banana 1/30/0
Large Apple 0/25/0
Whey Shake 50/8/7
this is preworkout... u need to up ur carbs here a bit.. and again eat real food
PWO - 19:00pm
Whey Shake 50/8/7
u need a semi-simple carb here.. like a white bagel
Meal 5 - 20:00pm
Same as my meal 3, so it varies and is portioned as (incl Veg) 60/58/17

Meal 6 - 10:30pm
Cottage Cheese 6/3/1
Toast 3/20/1
Whey Shake 50/8/7
carbs before bed is a no no...
Totals: 3304cal / 347Pro / 320carb / 80fat

My workout routine at the moment is as follows:
Mon - Chest
Tues - Back
Wed - Legs
Thurs - Shoulders
Fri - Arms

I follow low reps with max weights, except for the concentration exercises where i increase the sets, with a slightly lower weight.

Now i know one of the first things you are going to critique is the amount of whey shake i am consuming everyday, but to get the same nutrition from food would cost me an arm and a leg. So i would appreciate any/all suggestions you may have to overcome this. I also realise i dont have enough calorie surplus.

I hope i've put down enough info, and look forward to your critiques.

Thanks again, Jbay.
Click to expand...

just add the bagel after the workout (should be 60g carbs) and add the real food and ur calorie count should be where it needs to be... its about 300 calories short
 
coolkid said:
Age 29
Weight 150
Height 5,9
BF 12%

Snip.....
Click to expand...
Coolkid regardless of your metabolism or body type ecto/meso etc. You need to get your bmr/tdee and adjust your calories and meals accordingly. You will want to take that diet you posted and get the macros for each meal.

Once you have your bmr/tdee and your macro totals you will be able to see where your going wrong. You can get the formulas in post 1 of this thread.
 
coolkid said:
Age 29
Weight 150
Height 5,9
BF 12%

I dont have all of the technical info but im hoping you can steer me in the right direction with the limited info I have. I was actually on one of the other boards because I was going to begin a cycle but they have told me my diet needs to be on track and directed me to you. I train MMA so my routine has been 3 days of cardio and weight training 5 days a week. Heavy weights low reps strictly trying to bulk up (that is the goal).When ive been looking at peoples diets I think to myself theres no way I can eat that much I mean 2 eggs and 8 egg whites with oatmeal I just cant see it so heres what I was thinking.

Meal 1 7am
2 eggs, 2 sausage, 2 toast

Meal2 9am
Muffin

Meal 3 12 pm
8oz chicken breast, brocolli, tbl olive oil

Meal 4 4 pm
Post work out protein shake 56g pro, 1000 calories

Meal 5 6pm
2 Pork chops, Brussel sprouts, white rice

Meal 6 10 pm
bowl of corn pops, apple

Now I realize this may not be the best possible diet but ive lived a life of fast food and unhealthy diets and have always been fit and never gained fat. Any advice givin will be taken and followed as well as if you have tips to build an appitite because like I said I just dont see eating the amount of food suggested on other posts being possible.
Click to expand...

growing = eating over your daily needs...
 
3J said:
just add the bagel after the workout (should be 60g carbs) and add the real food and ur calorie count should be where it needs to be... its about 300 calories short
Click to expand...

Hey 3J, thanks for the info.

I have bought chicken breasts and tuna to replace the shakes during the day. Its expensive but obviously necessary. I will add a sandwich to my Pre-workout meal, add to my PWO and remove from my last evening meal.
 
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