3J
Super Moderator
np bud...
Free Diet Advice from 3J
- Thread starter 3J
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np bud...
3J
Super Moderator
diet looks decent.. i'd up the protien to about 230g and down the carbs in equal amount (they're both 4 cal per gram)
u need to add phytonutrients to your diet..
veggies would help... u only have bananas..
whats your bmr/tdee? go back to my first post in this thread and the formula is there... do the math for me..
Jack Mehoff
Certified Meat Head
Thanks J, as for the Pwo shake it depends. If my food is already premade I have my chicken rice and form of veggie after workout if not I will have a shake. Appreciate your help
K
kilo369
Guest
ok My bmr comes out to 1774 and tdee is 2750. I used the 3-5 times a week number when I multiplied my bmr. But as you saw from my training its 5 days
3J
Super Moderator
are you trying to bulk??
Jack Mehoff
Certified Meat Head
THanks bro. My cycle is coming up here in the next couple weeks, besides diet, are there any supps you would recommend (certain vitamins, dextrose etc?)
1-9 Test Prop 150mg eod
1-8 Tren A 50mg ed
1-8 Mast Prop 100mg eod
5-12 Igf1-Lr3 100mcg eod
Will be trying to shred down to 6-7% bf, and want to make sure I have everything down to a T.
Jack Mehoff
Certified Meat Head
Gotcha bro.. The diet I had posted earlier in the thread will that be ok to run while on this cycle? Should I modify it in someway? Main goal is to gain some lean mass and get as lean as possible.
Hey Jamy, glad I found you 
I hope you won't mind taking a look at this. I think I covered my stats and what I'm eating pretty well below.
I train 3 days a week + 30 mins LI cardio pwo. I usually train about an hour after meal 2 and sometimes I miss one of the remaining meals.
I also do am cardio on 2-3 other days. Usually LI but occasionally HIIT.
Since I've typed this all out, I realize that I should probably drop the calories a bit. Probably cut some of the carbs?
Age: 30
Weight: 185
Height: 5’8”
Bf: 22%
Goal: ~15%
BMR: 1662
TDEE: 2576
Pro/Carb/Fat/Cals
M1 - 1000
1 cup egg whites 26/2/.1/120
1 scoop whey 24/4/1.5/130
1 cup oats 10/54/6/300
M2 - 1300
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15
M3 - 1600
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15
M4 - 1900
5 oz Deli Ham 30/10/3/187
Ritz ww crackers 2/22/5/140
M5 - 2200
3 oz Beef Jerky 42/15/3/240
1 oz almonds 6/6/14/160
M6 - 0030
Casein shake 36/4.5/1.5/180
2 tbsp Natural PB 8/5/15/210
Total = 226/173/67/2233
PWO - Weight training days
2 scoops whey 48/8/3/260
1 cup oats 10/54/6/300
-Total = 58/62/9/560
Pro/Carb/Fat/Cals
I hope you won't mind taking a look at this. I think I covered my stats and what I'm eating pretty well below.
I train 3 days a week + 30 mins LI cardio pwo. I usually train about an hour after meal 2 and sometimes I miss one of the remaining meals.
I also do am cardio on 2-3 other days. Usually LI but occasionally HIIT.
Since I've typed this all out, I realize that I should probably drop the calories a bit. Probably cut some of the carbs?
Age: 30
Weight: 185
Height: 5’8”
Bf: 22%
Goal: ~15%
BMR: 1662
TDEE: 2576
Pro/Carb/Fat/Cals
M1 - 1000
1 cup egg whites 26/2/.1/120
1 scoop whey 24/4/1.5/130
1 cup oats 10/54/6/300
M2 - 1300
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15
M3 - 1600
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15
M4 - 1900
5 oz Deli Ham 30/10/3/187
Ritz ww crackers 2/22/5/140
M5 - 2200
3 oz Beef Jerky 42/15/3/240
1 oz almonds 6/6/14/160
M6 - 0030
Casein shake 36/4.5/1.5/180
2 tbsp Natural PB 8/5/15/210
Total = 226/173/67/2233
PWO - Weight training days
2 scoops whey 48/8/3/260
1 cup oats 10/54/6/300
-Total = 58/62/9/560
Pro/Carb/Fat/Cals
3J
Super Moderator
i wouldn't initially.. tren increases feed efficiency...
3J
Super Moderator
Hey Jamy, glad I found you
I hope you won't mind taking a look at this. I think I covered my stats and what I'm eating pretty well below.
I train 3 days a week + 30 mins LI cardio pwo. I usually train about an hour after meal 2 and sometimes I miss one of the remaining meals.
I also do am cardio on 2-3 other days. Usually LI but occasionally HIIT.
Since I've typed this all out, I realize that I should probably drop the calories a bit. Probably cut some of the carbs?
Age: 30
Weight: 185
Height: 5’8”
Bf: 22%
Goal: ~15%
BMR: 1662
TDEE: 2576
Pro/Carb/Fat/Cals
M1 - 1000
1 cup egg whites 26/2/.1/120
1 scoop whey 24/4/1.5/130
1 cup oats 10/54/6/300
M2 - 1300
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15
M3 - 1600
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15
M4 - 1900
5 oz Deli Ham 30/10/3/187
Ritz ww crackers 2/22/5/140
make this deli turkey... hams not the best choice
M5 - 2200
3 oz Beef Jerky 42/15/3/240
1 oz almonds 6/6/14/160
M6 - 0030
Casein shake 36/4.5/1.5/180
2 tbsp Natural PB 8/5/15/210
Total = 226/173/67/2233
so is this before or after your pwo shake??
PWO - Weight training days
2 scoops whey 48/8/3/260
1 cup oats 10/54/6/300
-Total = 58/62/9/560
Pro/Carb/Fat/Cals
let's start with that..
Yeah I figured the ham would be in question.
That total is NOT counting the PWO shake.
3J
Super Moderator
remove the oats pwo.. do 1/2 a bagel instead... were gonna start with that. .your activity level is a little low.. is there any way you can do cardio 5 days a week?
how about early morning empty stomach cardio?? it's not a must, just a recomendation..
putting out alot of time to help guys out...impressive...anyway, here i go:
Age: 23
Weight: 180
Height: 5’8”
Bf: 20%
Goal: eventually 10% @ 170lbs
TDEE: ~2600
I used to lift seriously a few years back but im basically starting fresh now after a year out of the gym and eating pretty poorly, traveling alot, and drinking 7 nights a week. . .
Been working with a trainer for about 1 1/2 weeks to get a routine going. He suggested my diet should be something like 35/50/15 PRO/CARB/FAT i thought something more like 40/40/20 would be better but i dont know all too much which brings me here. . .
Right now im lifting 3 days a week and doing cardio 5 days a week when i wake up before eating for 30-40 minutes medium intensity eliptical (thinking of switching to stair climber)
Other considerations is that i take Adderall(an amphetamine) 5-6 days a week. Wondering if that will affect my calorie burning?
Anyway, i was planning on dropping to 2,000 cals, not sure if thats too low or if it will make it near impossible to have any sort of lean mass gains.
Diet as of now is something like this(as i actually write this out i see im missing alot):
Meal 1: 2 eggs, 2/3 cup egg whites, 1.5oz mozzarella cheese, and mushrooms. 1/2 cup oats
Workout...PWO shake 40g whey need to add carbs, what kind? (what should my protein/carb be for this)
Meal 2: either 8oz ribeye steak(cant find smaller ones?) or 4% lean ground beef... with 1 cup brown rice
Meal 3: 2 lean cuisine turkey and green beans (TOTAL: 300 cals, 30g protein, 12g fat, 20g carbs)
Meal 4: Salmon/rice or same as meal 2
Meal 5: either steak, salmon, or the lean ground beef...no rice
Guess after seeing it written out it looks a bit empty, especially for carbs. . . i need to make chicken more often as well as the ground beef as i can premake 3 meals and i eat more often, smaller portions, and get enough carbs in. . .
Ive cut down my alcohol considerably from what i was drinking before but do still drink. . . I rather add an extra day of cardio and another 5-10 minutes each time than completely eliminate it from my diet. . . at least until i get to a point that those extra cals are a huge deal. . .
anyway, id appreciate any input. . . let me know anything i left out that might help. . .
Being pretty out of shape, im sure that any diet is going to show decent results right now and that im just gonna need to tweak it after a few weeks. . .
Also, shoot me your email, im interested in what it would cost for personal diet/training consulting for the future. . .
Age: 23
Weight: 180
Height: 5’8”
Bf: 20%
Goal: eventually 10% @ 170lbs
TDEE: ~2600
I used to lift seriously a few years back but im basically starting fresh now after a year out of the gym and eating pretty poorly, traveling alot, and drinking 7 nights a week. . .
Been working with a trainer for about 1 1/2 weeks to get a routine going. He suggested my diet should be something like 35/50/15 PRO/CARB/FAT i thought something more like 40/40/20 would be better but i dont know all too much which brings me here. . .
Right now im lifting 3 days a week and doing cardio 5 days a week when i wake up before eating for 30-40 minutes medium intensity eliptical (thinking of switching to stair climber)
Other considerations is that i take Adderall(an amphetamine) 5-6 days a week. Wondering if that will affect my calorie burning?
Anyway, i was planning on dropping to 2,000 cals, not sure if thats too low or if it will make it near impossible to have any sort of lean mass gains.
Diet as of now is something like this(as i actually write this out i see im missing alot):
Meal 1: 2 eggs, 2/3 cup egg whites, 1.5oz mozzarella cheese, and mushrooms. 1/2 cup oats
Workout...PWO shake 40g whey need to add carbs, what kind? (what should my protein/carb be for this)
Meal 2: either 8oz ribeye steak(cant find smaller ones?) or 4% lean ground beef... with 1 cup brown rice
Meal 3: 2 lean cuisine turkey and green beans (TOTAL: 300 cals, 30g protein, 12g fat, 20g carbs)
Meal 4: Salmon/rice or same as meal 2
Meal 5: either steak, salmon, or the lean ground beef...no rice
Guess after seeing it written out it looks a bit empty, especially for carbs. . . i need to make chicken more often as well as the ground beef as i can premake 3 meals and i eat more often, smaller portions, and get enough carbs in. . .
Ive cut down my alcohol considerably from what i was drinking before but do still drink. . . I rather add an extra day of cardio and another 5-10 minutes each time than completely eliminate it from my diet. . . at least until i get to a point that those extra cals are a huge deal. . .
anyway, id appreciate any input. . . let me know anything i left out that might help. . .
Being pretty out of shape, im sure that any diet is going to show decent results right now and that im just gonna need to tweak it after a few weeks. . .
Also, shoot me your email, im interested in what it would cost for personal diet/training consulting for the future. . .
3J
Super Moderator
i have never and will never charge for diet advice.. you have questions.. ask away.. you need more help, ask away.. you can pm me, e-mail me, messenger pigeon me for all i care...
but i need somethings from you. and if you read through the first post of this thread like everyone is supposed to you would know...
1. i need macros... pro/fat/cal/carb of each meal.. use fitday.com to help... put the time in to figure out your macros
2. i need your workout and cardio reg.. what intensity is your workout, how about your cardio? low? high? hiits? whats your heart rate at for cardio? what do you do for a living, sit around? move boxes? etc..
I'll put together an exact diet and put the macros up tonight. . .
The workouts seem high intensity as my trainer has had me doing a 2 day split so far:
Day 1: Chest/bis/legs
2-3 sets of incline bench -> dumbel curls -> step ups and standing squats (no weight) all with little to no rest in between
2-3 sets hamstring curls -> incline press and leg elevated push ups -> calfs
all with abs thrown in the mix (sit ups, planks, other stuff i dont know the name for)
*we've done day 1 twice so far and the exercises changed.
Day 2: Back/tris/shoulders
2-3 sets bent over rows -> tricept extentions -> dips -> shoulder raises w/ dumbells
2-3 sets pulldowns -> shoulder press -> dips
all down with the abs thrown in the mix as well
*again done day 2 twice and its changed a bit
He is saying that this is just for now until i get into better shape. Im definitely not used to this kind of workout and its actually somewhat hard to recall everything exactly since he's switching it up and taking something out of each set the more tired i get.
As for cardio, i would say its medium intestity, usually on the elyptical as i get shin splints on the treadmill. My hear rate is at least 140 most of the time and gets as high as 150-160. What heart rate should i be aiming for? Should i be doing intervals going from a certain heart rate to a higher one back and forth for X amount of minutes each? i obv need to cut BF but i want to be getting at least some lean mass. . .
I do sit around for a living actually, haha. . . i work from home. Obviously this should make it insanely easy to eat great. My work needs 3-5 hours of intense focus at a time where i cant take more than 5 minute breaks, so i really need to be making multiple meals for the day ahead of time. . .
As for where i got that TDEE, i cant recall the website so i'll search for one again, do it again, and let you know the info. . .
thx again
The workouts seem high intensity as my trainer has had me doing a 2 day split so far:
Day 1: Chest/bis/legs
2-3 sets of incline bench -> dumbel curls -> step ups and standing squats (no weight) all with little to no rest in between
2-3 sets hamstring curls -> incline press and leg elevated push ups -> calfs
all with abs thrown in the mix (sit ups, planks, other stuff i dont know the name for)
*we've done day 1 twice so far and the exercises changed.
Day 2: Back/tris/shoulders
2-3 sets bent over rows -> tricept extentions -> dips -> shoulder raises w/ dumbells
2-3 sets pulldowns -> shoulder press -> dips
all down with the abs thrown in the mix as well
*again done day 2 twice and its changed a bit
He is saying that this is just for now until i get into better shape. Im definitely not used to this kind of workout and its actually somewhat hard to recall everything exactly since he's switching it up and taking something out of each set the more tired i get.
As for cardio, i would say its medium intestity, usually on the elyptical as i get shin splints on the treadmill. My hear rate is at least 140 most of the time and gets as high as 150-160. What heart rate should i be aiming for? Should i be doing intervals going from a certain heart rate to a higher one back and forth for X amount of minutes each? i obv need to cut BF but i want to be getting at least some lean mass. . .
I do sit around for a living actually, haha. . . i work from home. Obviously this should make it insanely easy to eat great. My work needs 3-5 hours of intense focus at a time where i cant take more than 5 minute breaks, so i really need to be making multiple meals for the day ahead of time. . .
As for where i got that TDEE, i cant recall the website so i'll search for one again, do it again, and let you know the info. . .
thx again
3J
Super Moderator
your trainer has you on a interval training system it seems.. that's alotta muscle groups to hit in one day, yet i would say stick with it for now.. it'll condition your body out of the slack its in right now...
we'll modify it later..
Ok i did your calc and my BMR = 1784.8 and i multiplied by 1.55 to get a TDEE of 2766.44
As for the diet, this is what i came up with... i revised it twice and make my portions smaller on the meat. . . this is higher than i wanted but you commented on my calories being lowered to 2000 so i thought i'd throw this up here and see what you would recomend changing...
Meal 1: 2 eggs(192/13.5/3/14.3) 1 cup egg whites(85/18/1/0) 1.5 oz mozzarella cheese (130/10/2/9) 1/2 cup oats (80/3/16/1)
487/ 43/ 22/ 24
PWO shake 40g whey + 1 bagel
430/40/53/2
Meal 2: 5oz salmon(250/32/0/5) + 1 cup brown rice(220/6/42/3.5)
470/ 38/ 42/ 8.5
Meal 3: 4oz lean ground beef (140/24/0/4.5) + 1 cup brown rice(220/6/42/3.5)
360/ 30/ 42/ 8
Meal 4: same as meal 3
360/ 30/ 42/ 8
Meal 5: same as meal 3 minus the rice
140/ 24/ 0/ 4.5
Meal 6: 6oz steak
(350/50/0/10)
cal/pro/carb/fat 2597/ 255/ 201/ 65
thanks bro. . .
As for the diet, this is what i came up with... i revised it twice and make my portions smaller on the meat. . . this is higher than i wanted but you commented on my calories being lowered to 2000 so i thought i'd throw this up here and see what you would recomend changing...
Meal 1: 2 eggs(192/13.5/3/14.3) 1 cup egg whites(85/18/1/0) 1.5 oz mozzarella cheese (130/10/2/9) 1/2 cup oats (80/3/16/1)
487/ 43/ 22/ 24
PWO shake 40g whey + 1 bagel
430/40/53/2
Meal 2: 5oz salmon(250/32/0/5) + 1 cup brown rice(220/6/42/3.5)
470/ 38/ 42/ 8.5
Meal 3: 4oz lean ground beef (140/24/0/4.5) + 1 cup brown rice(220/6/42/3.5)
360/ 30/ 42/ 8
Meal 4: same as meal 3
360/ 30/ 42/ 8
Meal 5: same as meal 3 minus the rice
140/ 24/ 0/ 4.5
Meal 6: 6oz steak
(350/50/0/10)
cal/pro/carb/fat 2597/ 255/ 201/ 65
thanks bro. . .
I currently do cardio 3 days a week pwo plus an additional 2-3 days on my off days. Are you suggesting I do an additional 5 days? That would make 8 cardio sessions a week.
So just half a plain white bagel? I'll give that a try. Why that instead of the oats though?
3J
Super Moderator
ohh.. i thought it was only 3 days.. that's how you made it seem...
that's fine...
oats are a complex carb.. takes more time to digest..
you need quicker absorbing carbs.. yet you dont want them to be really quick (some people do).. a semi-simple carb works exactly in that way.. it's a 3 chained carb unlike complex carbs which are 7 chained... it gets to your muscles when they really need it, help you recover and grow lbm..
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