Free Diet Advice from 3J

ingrowncashew said:
Age: 20
Weight: 230lbs
Height: 5'10"
BF: 14%
BMR: 2312
TDEE: 3583
Current Goal: 215-220lbs

It seems like to me your sample cutting diet would work for me? Right? If not I will post up a revised version.
Click to expand...

well.. that would be predicated on how ur diet has been in the past..

if you've been eatin 2 meals a day, then initally u'll actually gain weight on my cutting diet.. that's why i ask people for their current diets, so i can judge their metabolism and where its at...

if uv been eating 1500 calories a day, which would put ur body in starvation mode, and then jump to eating 3000 calories, ur body is gonna volumize what u eat into fat initially, then start dropping weight..

so if the latter is the case.. slowly build up to the 3000 calories..
 
age: 21
weight: 175
height: 5'4
bf: no clue
goals: I want to lose for now at least 10 pounds

I normally used to eat only 2-3 meals a day and I would do nothing but lay down all day and go out and eat fattening foods super late at night. I was wondering if there was anyway you can help me at all
 
heavy hitter said:
age: 21
weight: 175
height: 5'4
bf: no clue
goals: I want to lose for now at least 10 pounds

I normally used to eat only 2-3 meals a day and I would do nothing but lay down all day and go out and eat fattening foods super late at night. I was wondering if there was anyway you can help me at all
Click to expand...

Sure but your going to need to do better than this. Get your bmr/tdee. take a guess of 30% or higher for BF. Or post a pic to 3J, he's pretty good at BF estimates.

It all starts with knowing your daily requirements and tailoring a diet around that. A good start would be to read post 1 of this thread. It gives a ton of great information including the kinds of foods ypu should be eating. We will help but need more info.
 
Well 3J hope you can help me out with this.

Age: 28
Weight: 212lbs
Height: 5'8
BF: 15%
BMR: 2160.6
TDEE: 3727
Goals: Gain as much muscle without putting on to much BF.

Workout Schedule

Cardio 7 days\week (45mins twice a day, just went to 60mins twice a day, once a day on weekends)

Weight training

Monday: Chest\Tri's\Ab's
Tues: Leg's\Calf's
Wed : Off (except for cardio)
Thurs: Shoulders\Traps\Ab's
Friday: Bi's\Back
Sat\Sun : Off (except for cardio)

This is my diet, I took it from this site (forgot who posted it) when I started my cut diet it worked real good so I kept with it.

I do a cheat day on Saturday or Sunday.

Morning 60 mis cardio

Meal 1 - 8 egg whites \ 1 cup spinach
Meal 2 - 7oz Chicken \ 1 cup Broccoli (pre-workout)
Meal 3 - Protein Shake 7oz Chicken \ small green salad (post work out)
Meal 4 - 8 egg whites \ 1 cup Broccoli
Meal 5 - 7oz chicken \ 1 cup spinach
Evening Cardio: 60 mins
Meal 6 - Casein shake (bed time)

Cals 2200, P\F\C - 70%\20%\10%

I eat this 5 times a week

and this 1 time a week

Meal 1
6 egg whites
1 whole egg
1tbsp peanut butter
1c spinach/onions

Meal 2 (pre-workout)
6 oz chicken
1 oz. nuts
1c broccoli

Meal 3 (post-workout)
6 oz. beef
1tbsp peanut butter
1c spinach

Meal 4
1 1/2 scoops protein/water
2 tbsp peanut butter

Meal 5
6 oz. chicken
1 oz. nuts
1c broccoli

Meal 6
6 egg whites
1 whole egg
1 tbsp peanut butter

Cals : 2,645 Fat : 126.5 Carbs : 58.6 Prot : 321.3 P\C\F ( 50% \ 9% \ 42 % )

Now I'm an endo so I gain fat fast, carbs don't like me much either. Everytime I've run a bulk I get big but put on way to much fat.

If I keep this meal plan I won't grow but don't know exactly what to add maybe a couple more meals ?

I'm coming off a prop\tren a cycle and going straight into a test-e\eq cycle now.


Thanks
 
B-BOI said:
Well 3J hope you can help me out with this.

Age: 28
Weight: 212lbs
Height: 5'8
BF: 15%
BMR: 2160.6
TDEE: 3727
Goals: Gain as much muscle without putting on to much BF.

Workout Schedule

Cardio 7 days\week (45mins twice a day, just went to 60mins twice a day, once a day on weekends)

Weight training

Monday: Chest\Tri's\Ab's
Tues: Leg's\Calf's
Wed : Off (except for cardio)
Thurs: Shoulders\Traps\Ab's
Friday: Bi's\Back
Sat\Sun : Off (except for cardio)

This is my diet, I took it from this site (forgot who posted it) when I started my cut diet it worked real good so I kept with it.

I do a cheat day on Saturday or Sunday.

Morning 60 mis cardio

Meal 1 - 8 egg whites \ 1 cup spinach
Meal 2 - 7oz Chicken \ 1 cup Broccoli (pre-workout)
Meal 3 - Protein Shake 7oz Chicken \ small green salad (post work out)
Meal 4 - 8 egg whites \ 1 cup Broccoli
Meal 5 - 7oz chicken \ 1 cup spinach
Evening Cardio: 60 mins
Meal 6 - Casein shake (bed time)

Cals 2200, P\F\C - 70%\20%\10%

I eat this 5 times a week

and this 1 time a week

Meal 1
6 egg whites
1 whole egg
1tbsp peanut butter
1c spinach/onions

Meal 2 (pre-workout)
6 oz chicken
1 oz. nuts
1c broccoli

Meal 3 (post-workout)
6 oz. beef
1tbsp peanut butter
1c spinach

Meal 4
1 1/2 scoops protein/water
2 tbsp peanut butter

Meal 5
6 oz. chicken
1 oz. nuts
1c broccoli

Meal 6
6 egg whites
1 whole egg
1 tbsp peanut butter

Cals : 2,645 Fat : 126.5 Carbs : 58.6 Prot : 321.3 P\C\F ( 50% \ 9% \ 42 % )

Now I'm an endo so I gain fat fast, carbs don't like me much either. Everytime I've run a bulk I get big but put on way to much fat.

If I keep this meal plan I won't grow but don't know exactly what to add maybe a couple more meals ?

I'm coming off a prop\tren a cycle and going straight into a test-e\eq cycle now.


Thanks
Click to expand...

what u do for a living??
 
Hey 3J,

Need some diet advice...

Stats: 26 yrs old
5'5, 185lbs, bf% probably around 18-20%

Goal: cut down to 10-15% bodyfat, plan on running Test cycle in summertime (this would be my 2nd cycle)

Want to run clen in addition to diet/cardio, but got word that its not a good idea and was directed to this thread. Any advice would be much appreciated!
 
Hey 3J

Just like to give you props on all your free hardwork you do here.

I have a few questions, I will just ask the one for now. Why whey protein only? I have 2 5 lbs jugs of iso. After reading that I now I feel like tossin em and buying whey. Any paticular brand you recommend, I personally like costco?

Thanks in advance
 
mlifter said:
Hey 3J,

Need some diet advice...

Stats: 26 yrs old
5'5, 185lbs, bf% probably around 18-20%

Goal: cut down to 10-15% bodyfat, plan on running Test cycle in summertime (this would be my 2nd cycle)

Want to run clen in addition to diet/cardio, but got word that its not a good idea and was directed to this thread. Any advice would be much appreciated!
Click to expand...

iso is fine bud
 
B-BOI said:
Well 3J hope you can help me out with this.

Age: 28
Weight: 212lbs
Height: 5'8
BF: 15%
BMR: 2160.6
TDEE: 3348.9
Goals: Gain as much muscle without putting on to much BF.

Workout Schedule

Cardio 7 days\week (45mins twice a day, just went to 60mins twice a day, once a day on weekends)
ur gonna have to cut back on this cardio... 5 days a week 30min.. maybe even less.. only time will tell..
Weight training

Monday: Chest\Tri's\Ab's
Tues: Leg's\Calf's
Wed : Off (except for cardio)
Thurs: Shoulders\Traps\Ab's
Friday: Bi's\Back
Sat\Sun : Off (except for cardio)

This is my diet, I took it from this site (forgot who posted it) when I started my cut diet it worked real good so I kept with it.

I do a cheat day on Saturday or Sunday.

Morning 60 mis cardio

Meal 1 - 8 egg whites \ 1 cup spinach
Meal 2 - 7oz Chicken \ 1 cup Broccoli (pre-workout)
Meal 3 - Protein Shake 7oz Chicken \ small green salad (post work out)
Meal 4 - 8 egg whites \ 1 cup Broccoli
Meal 5 - 7oz chicken \ 1 cup spinach
Evening Cardio: 60 mins
Meal 6 - Casein shake (bed time)

Cals 2200, P\F\C - 70%\20%\10%

I eat this 5 times a week

and this 1 time a week

Meal 1
6 egg whites
1 whole egg
1tbsp peanut butter
1c spinach/onions

Meal 2 (pre-workout)
6 oz chicken
1 oz. nuts
1c broccoli

Meal 3 (post-workout)
6 oz. beef
1tbsp peanut butter
1c spinach

Meal 4
1 1/2 scoops protein/water
2 tbsp peanut butter

Meal 5
6 oz. chicken
1 oz. nuts
1c broccoli

Meal 6
6 egg whites
1 whole egg
1 tbsp peanut butter
you need a slow digesting protein here.. lean beef.. casein... or cottage cheese
Cals : 2,645 Fat : 126.5 Carbs : 58.6 Prot : 321.3 P\C\F ( 50% \ 9% \ 42 % )
you need to add about 1000 calories if you wanna bulk and add muscle... your not eating enough.. ur fats need to go up big time
Now I'm an endo so I gain fat fast, carbs don't like me much either. Everytime I've run a bulk I get big but put on way to much fat.

If I keep this meal plan I won't grow but don't know exactly what to add maybe a couple more meals ?

I'm coming off a prop\tren a cycle and going straight into a test-e\eq cycle now.


Thanks
Click to expand...


Fixed.

Sorry I didn't notice it said sports for 6-7 days a week. Thought it meant workout + sports 6-7 days a week. I do play ball hockey with my bros 3 days a week for 2 hrs, obviously I'm not on for the full 2 hrs so yes it should have been multiplied by 1.55, my bad.
 
Last edited by a moderator:
Hey 3J,

StATs

age: 20
weight 295 Goal weight is 280
Height 6.0
Body Fat 20%-24%

Can u post a diet for me please i work out everyday religiously and i also wan to start running An Anavar cycle w Test and then PCT
 
Last edited:
alright..
im 17 years old and need to gain some weight for my competative sports
currently sitting at 165lbs
6'0"
BF=15.06%
BMR= 1892.75
TDEE=2933

Simply need to gain weight(muscle mass). I currently am working out 4 days a week since early november and hre and there before that. I'm a highly active kid, training MMA once every week, and lacrosse 3-4 times a week, may-july, Iwould like to be somewhere around 180-190 lb range.

I know you need a specific diet. Lets be honest, I'm 17 I eat oven pizzas and McDonalds.
I would be very thankful if you could plan a diet out for me so I can have good results with creatine cycles.
 
Last edited:
MusCleFOOtballA said:
Hey 3J,

StATs

age: 20
weight 295 Goal weight is 280
Height 6.0
Body Fat 20%-24%

Can u post a diet for me please i work out everyday religiously and i also wan to start running An Anavar cycle w Test and then PCT
Click to expand...

i dont post diets for u bud.. go back and read post 1 on this thread.. u'll know what to do..
 
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