Free Diet Advice from 3J

[Welter]

Just wanna say that i am on page 20 of a forty one page log . don't worry not posting yet cause i respect you enuf to read it all and get all ur knowledge and then come out with the set diet but dayum ur patience is awesome .

I mean if i read one more post that is not in the format of your POST 1 thru 3 ..Jesus man ..1st post tells the rules and requirements .. but anyhow go ahead and rep me cause after 41 pages i will make u proud ..

ps yes i just joined and i have been reading just your posts for now cause i respect u that much not to ask a dumb question . wish others would be like me

will also say that so far i haven't seen what you recommend about cheap foods cause finances are a issue but then again i got twenty more pages to read

so i guess just saying thanks and see u soon via question and diet post

Awesome first post

 

[3J]

Just wanna say that i am on page 20 of a forty one page log . don't worry not posting yet cause i respect you enuf to read it all and get all ur knowledge and then come out with the set diet but dayum ur patience is awesome .

I mean if i read one more post that is not in the format of your POST 1 thru 3 ..Jesus man ..1st post tells the rules and requirements .. but anyhow go ahead and rep me cause after 41 pages i will make u proud ..

ps yes i just joined and i have been reading just your posts for now cause i respect u that much not to ask a dumb question . wish others would be like me

will also say that so far i haven't seen what you recommend about cheap foods cause finances are a issue but then again i got twenty more pages to read

so i guess just saying thanks and see u soon via question and diet post

I agree with welt. Great first post buddy. As for cheap foods we will talk about that. Usually all i ask from people is to read post 1 but readng the whole thread will do nothing but help u

 

[sduque]

Age: 20
Weight: 71Kgs - 156lbs
Height: 5' 9''
Bf:19 %

BMR: 1612.2 = 370+21.6(71)
TDEE: 2660.16 = BMR * 1.65

Protein intake: 156g = 624kcal
Carbs intake: 150g = 600kcal

TDEE - 500 = 2100

Fat Intake: 2100 - Protein - Carbs = 2100 - 624 - 600
Fat Intake: 876kcal = 97g

Are those calculations correct? Next up I'm posting my previous diet, the one that I'd like to change

7:00 am - Omega 3 and Multivitamin

Breakfast and Preworkout cal/fat/carb/pro
8:00 am - 5 large egg whites 80 / 0/ 0/15
2 large egg yolks 122/10/ 0/ 6
1 cup oats 311/ 5/54/13
________________________________________________
513/15/54/34

Postworkout cal/fat/carb/pro
10:00 am - whey shake 111/ 0/ 2/27

Meal 2 cal/fat/carb/pro
11:00am - 150g Chicken Breast 142/ 3/0/27
150g Rice 193/ 0/42/4
________________________________________________
335/3/42/31

Meal 3 cal/fat/carb/pro
01:30pm - 150g Chicken Breast 142/ 3/0/27
22 Almonds 164/14/6/6
________________________________________________
360/17/6/33

Meal 4 cal/fat/carb/pro
04:00pm - 150g Chicken Breast 142/ 3/0/27
2 Cups of GreenBeans/Broccoli
________________________________________________
142/3/0/27

Meal 5 cal/fat/carb/pro
06:30pm - 150g Chicken Breast 142/ 3/0/27
22 Almonds 164/14/6/6
________________________________________________
360/17/6/33

Meal 6 cal/fat/carb/pro
09:00pm - ON CASEIN 110/0.5/3/24
100g Avocado 161/15/7/2
________________________________________________
271/15.5/10/26

TOTALS: 2090/70/120/211

Should I try and schedule my workouts for later in the day so I can actually split my carbs in breakfast, prewo and poswo? And should I be eating smaller slices of chicken and add like EVOO to each food? Thanks again man!

 

[Life_judge]

thought i'd put this out here.. this is my sticky for diet critique..

if you want diet advice, please read through everything and then post up your proposed diet..

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example: (btw these macros are not correct, just an example)

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...

This is my PERSONAL bulking diet, its customized for my needs.. use it as motivation and reference, but do not follow it to the T because we'll customize one for you...

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


Daily totals

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

DONT FORGET UR VEGGIES GUYS.. I AT LEAST HAVE TWO SALADS WITH THIS BULK..
This is my sample cutting diet.. again, the calories are a bit higher because im a bigger guy.. make sure to have one customized for you....


meal1 cal/fat/carb/pro
8 large egg whites 137/0.4/1.9/28.7
2 large whole eggs 167/12.2/1.3/12.3
1 cup oats 311/5.1/54.3/13

meal2 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1 oz (about 22 pieces) almonds 172/15.6/5/6

meal3 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1

pwo cal/fat/carb/pro
whey shake 258/2/0/60
1 white bagel 270/1.7/53/10.5

meal4 cal/fat/carb/pro
8oz turkey breast 379/18.8/0/49

meal5 cal/fat/carb/pro
8oz salmon 331/13.4/0/49

meal6 cal/fat/carb/pro
6oz london broil 260/10.6/0/38.8
1/2 avocado 138/12.7/7.4/1.7

also, 3 servings of veggies daily.. the greener they are the better it is... i usually do 2 cups of brocolli.. but its your disgretion
Daily Totals

Calories: 3008 Fat: 107.4 Carbs: 163 Protien: 278.6



You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..


WWW.FITNESSPARADISEWORLD.COM

3J, Is drinking a shake with say a chicken breast and 1/2 cup a brown rice ok? I am a little confused, is no one drinking protein shakes period besides post workout? I try to throw one in every second meal regardless. I also thought shakes got absorbed faster into the blood stream?


Thanks for your great work here.

 

[Supa_Spence]

Shew done ..great read eyes hurt but will have diet soon . and thanks for the compliments Welter and 3J. it takes 2 days to read the whole log FYI ..will post after i do the FIT DAY calculating the macro's and will also do the formula as per Post one that includes the BMR AND TDEE . which is all found on post 1 .

COUGH HINT

 

[Welter]

3J, Is drinking a shake with say a chicken breast and 1/2 cup a brown rice ok? I am a little confused, is no one drinking protein shakes period besides post workout? I try to throw one in every second meal regardless. I also thought shakes got absorbed faster into the blood stream?


Thanks for your great work here.

They do get absorbed faster, thats why they are preferred pwo, thats when your muscles are starving for protein and need the fast absorbing protein.

I posted up thread (a few posts back) why whole foods are preferred. The intent is to always eat whole foods with shakes only pwo.

If your bulking and still getting 5 or 6 whole meals a day then mixing in a few shakes would be ok but you still want to watch your macros.

If you have to add shakes in there, it should be in addition to whole foods, not a replacement to whole foods.

 

[Life_judge]

They do get absorbed faster, thats why they are preferred pwo, thats when your muscles are starving for protein and need the fast absorbing protein.

I posted up thread (a few posts back) why whole foods are preferred. The intent is to always eat whole foods with shakes only pwo.

If your bulking and still getting 5 or 6 whole meals a day then mixing in a few shakes would be ok but you still want to watch your macros.

If you have to add shakes in there, it should be in addition to whole foods, not a replacement to whole foods.

Right on I will search that, thanks!

Well I drink ISO with 0 carbs and low fats with meals and the protein is always double the carbs, with very little fat.

Id like to also know my body fat% as well and dont have the means to do it. I might post a pic up, should I do it here or in pictures? After that I would like to post my diet . Going to be starting a test only cycle in April so I really appreciate the help, as this is the most important part.

thanks again.

 

[Welter]

Right on I will search that, thanks!

Well I drink ISO with 0 carbs and low fats with meals and the protein is always double the carbs, with very little fat.

Id like to also know my body fat% as well and dont have the means to do it. I might post a pic up, should I do it here or in pictures? After that I would like to post my diet . Going to be starting a test only cycle in April so I really appreciate the help, as this is the most important part.

thanks again.

Post a pic in here or send it to 3J privately. He's pretty damn good at estimating BF% from pictures.

When you do eventually post your diet, read post one and include your macros per meal and where in the day you workout.

Ie: between which meals

Also post BMR/tdee if you haven't already and your intent (cut or bulk)

 

[Quello]

Age: 21
weight: 170
height:5'6
bf: 12,56%
goals BF=9-10%
BMR: 1838.8
TDEE: 2850
Workout Schedule:

Day 1: Chest/biceps
Day 2: Legs (front)
Day 3: back/ triceps
Day 4: legs (back)
Day 5: shoulder
day 6-7 rest
I typically do 10 minutes of HIIT cardio 2-3 times per week on treadmill.

Meals: my diet has been as follows:


Meal 1: 3 large whole eggs 3 large white eggs 2 slice 100% WW bread 2tps low fat Peanut butter

Meal 2: 4.85oz tuna can in olive oil with greens broccoli or spinach

Meal 3: 150grams (raw) horse Meat with 1/3cup of nuts and broccoli

Meal 4: 150grams (raw) beef steak with 1/3cup of nuts and broccoli

Meal 5: 150grams (raw) chicken (lean) with spinach other green vegi 1tbps olive oil 2tbsp balsamic vinegar

Workout (6:45pm)

Meal 6: protein shake alone ,( or with almond butter or 30g of 70% black chocolate did not add this into macros i eat it when i feel it)

i also take 10ml of fish oil ( added in macros)

cal:2720 fat:156.9g carbs:86.1g prot: 253.6g

i know i have to much calories where to cut?

im more of a mesomorph i was allways had a GOOD shape without working out , i only get fat on my stocmach and a little on the back (italian genes?) my legs/triceps/biceps/shoulder is allways no/low fat, so its the reason for low carbs

Thanks alot for your time!!

 

[Supa_Spence]

here u go gang hopefully i did it all right! thanks for all your knowledge
age: 35 years old male
weight: 166
height: 5'6
bf: 18 percent
goals: 10 percent and see visible abs for once in my life
BMR:1706.392
TDEE:2644.90
--------------------------
workout : (and per your order i took week off so i can rest and starting up again)

Day 1: Shoulders
1 minute rests between sets, (3 for SS), 5 minutes between exercises -
Standing BB Military Press - 4 x 10
DB Lat-Raise - 3 x 15
Very Flight Incline (almost vertical) DB Shoulder Press 4 x 12
SS- Reverse incline DB Delt-Flys - 3 x 15
SS- Front DB Raise 3 x 15
BB Front Shrugs - 3 x 10
20 minutes treadmill, 3% incline. 5 minutes run, 5 walk, 3 run, 5 walk, 2 sprint

Day 2: Back
1 minute rests between sets, (3 for SS), 5 minutes between exercises
SS- Wide-Grip Pull ups 4 x to failure
SS- Straight-arm pushdowns 4 x 10
T Bar Rows - 3 x 12-10
Deadlifts - 5 x 10
20 minutes treadmill, 3% incline. 5 minutes run, 5 walk, 3 run, 5 walk, 2 sprint

Day 3: Chest
1 minute rests between sets, (3 for SS), 5 minutes between exercises
Flat BB 4 x 15, 12, 12, 10
Incline DB - 3 x 10
SS Cable-Flys - 4 x 10
SS Cable-Crossover- 4 x 10
25lb Pushups 2 x 20
20 minutes treadmill, 3% incline. 5 minutes run, 5 walk, 3 run, 5 walk, 2 sprint

Day 4: Rest, eat, relax, get laid
Day 5: Guns
1 minute rests between sets, (3 for SS), 5 minutes between exercises
SS Standing DB Curls - 3 x 12
SS Cable Rope Curls - 3 x 10
SS Pushdowns - 3 x 10
SS Skull-Crushers 3 x 10
Conc. Curls 4 x 12
Dips 3 x FAIL
12 minutes fast-paced walking while hugging 45 plate***8230;

Day 6: Legs
THIS CIRCUIT 3 TIMES 6 minute rest between
Seated Leg Extensions- x 15
Seated Calf - x 15
Standing Calf - x 15
Give yourself 2-3 minutes rest between sets
Seated Leg Curl - 4 x 15
Squats 3 x 10
Walking DB Lunges 2 sets of 5 minutes; LIGHT DB;s

DAY 7: Rest, eat, relax, get laid
--------------------------------
Diet

545am pro/carb/fat/cal
2 whole eggs- 12.0/2.0/9.0/140
3 egg whites- 10.8/.7/.2/51
1 cup of oats-28/116/12/680
50.8/118.7/21.2/871

930am pro/carb/fat/cal
Talipa 4oz- 21/0/1/98
1 cup cut broc- 2/4/0/25
23/4/1/123

12:15pm pro/carb/fat/cal
chicken breast- 22/0/1/100
extra virgin olive oil 1 tablespoon- 0/0/14/120
1 cup of broc-2/4/0/25
24/4/15/245

230am pro/carb/fat/cal
2 6oz cans of tuna - 66/0/3/300
8 oz sweet potato-3.56/45.64/12/196
69.56/45.64/15/496

330/4pm workout
4pm pro/carb/fat/cal (immediate after workout)
Nutro Pro whey shake-22/1/1/104
1 tablespoon extra virgin olive oil-0/0/14/120
22/1/15/224

500pm pro/carb/fat/cal
Chicken breast 4oz- 22/0/1/100
8 oz sweet potato-3.56/45.64/12/196
1 tablespoon fish oil-0/0/16/160
25.56/45.64/29/456

700pm pro/carb/fat/cal
93% lean beef 40z -23/0/8/170
Almonds raw 1 0z - 6/6/14/160
29/6/22/330

FINAL TOTALS : 249.9 proteian/225 carbs /121.2 fat/2765 calories
RATIO: 34% protein /30% carbs/36% fat/

I drink at least gallon water and sipping Lipton Green Tea Cranberry Pomegranate
This is first time i have done this ..i know over 121 but that can be lessen by omitting olive oil by 1 tablespoon
------------------

cardio note : Just found out medically i got flat feet and where arches prescribed by doctor . still can't do much cardio ie treadmill. what would u recommend since i can't be on feet that long ?

also u touched on it earlier what is cheap ways to live on a bodybuilder diet tips and tricks . cause i am poor

 

[comrade00]

from another thread, seriously considering taking dbol but people in steroid forum say this is better(diet) which i know nothing about

im 5'9
178 lbs trying to bulk but at the same time stay fast so not speedy bulk(football player)
19 yo

let me tell you my story

I am no noob to the weight room, practically lived in there since i was 14.

I played football my whole life, raised around the sport made it my life. In HS i was supposed to have the classic story where i go to D1 ball and get a full scholarship.

Well my senior year i got hurt bad(need multiple surgeries in same knee) and there went every scout that ever looked at me and ALL my offers got pulled. I finally recovered around September and thanks to me sticking around during the summer practice getting better mentally while not participating the coach at a local community college let me gear up in September..

Well after 3 games i got a freak injury on my arm. Was out untill late December. Finally starting to get back into weight room and running.

Problem is since i missed so much time with injury 1 and 2 it set me WAY back and spring practice is only 2 months away and im supposed to have the biggest season of my life as a last ditch effort to get picked up by a D1 school.

If that doesnt happen basically my life is wasted. All those summers where i could of gone to beach trips with my friends or to other fun things that i instead worked my ass off on the hot field(play and train on turf in southern cali) for nothing....

and right now im now where near where i was going into my Senior Year im far behind. im busting my ass hard right now in the weight room, i pulled so many muscles so far from over training(ya i know stupid)

this just seems to me as a last effort because right now theres no way im gona be ready in 2 months to compete

and yes i diet very good, very high protein diets, eat a lot of vegetables and suck v8 down like its water and drink about 1 gallon of water a day

 

[fognozzle]

Hey 3J, great reference here. You break it down to a science literally. Thanks for your time and immense knowledge.

I am starting my first cycle (BD) in about two weeks. I will do my homework and post the info you need to comment on my diet. I have read a TON and believe I can get close. As a preface, I'm 6'4 @ 205, down from 230 and that is from lifting and lots of spin (no homo). I just tried to eat clean but did not count any macros. I am probably 13%-16% BF now and my goal is to be 235 @ >10%bf. I am not looking forward to the math but am looking forward to your specific advice for me. What a great service you offer! Thanks brah!!!

 

[3J]

Age: 21
weight: 170
height:5'6
bf: 15%
goals BF=9-10%
BMR: 1805.32
TDEE: 2798.24
Workout Schedule:

Day 1: Chest/biceps
Day 2: Legs (front)
Day 3: back/ triceps
Day 4: legs (back)
Day 5: shoulder
day 6-7 rest
I typically do 10 minutes of HIIT cardio 2-3 times per week on treadmill.

Meals: my diet has been as follows:


Meal 1: 3 large whole eggs 3 large white eggs 2 slice 100% WW bread 2tps low fat Peanut butter

Meal 2: 4.85oz tuna can in olive oil with greens broccoli or spinach

Meal 3: 150grams (raw) horse Meat with 1/3cup of nuts and broccoli

Meal 4: 150grams (raw) beef steak with 1/3cup of nuts and broccoli

Meal 5: 150grams (raw) chicken (lean) with spinach other green vegi 1tbps olive oil 2tbsp balsamic vinegar

Workout (6:45pm)

Meal 6: protein shake alone ,( or with almond butter or 30g of 70% black chocolate did not add this into macros i eat it when i feel it)

i also take 10ml of fish oil ( added in macros)

cal:2720 fat:156.9g carbs:86.1g prot: 253.6g

i know i have to much calories where to cut?

im more of a mesomorph i was allways had a GOOD shape without working out , i only get fat on my stocmach and a little on the back (italian genes?) my legs/triceps/biceps/shoulder is allways no/low fat, so its the reason for low carbs

Thanks alot for your time!!

u know i cant really help you without knowing what your goals are

 

[3J]

here u go gang hopefully i did it all right! thanks for all your knowledge
age: 35 years old male
weight: 166
height: 5'6
bf: 18 percent
goals: 10 percent and see visible abs for once in my life
BMR:1706.392
TDEE:2644.90
--------------------------
workout : (and per your order i took week off so i can rest and starting up again)

Day 1: Shoulders
1 minute rests between sets, (3 for SS), 5 minutes between exercises -
Standing BB Military Press - 4 x 10
DB Lat-Raise - 3 x 15
Very Flight Incline (almost vertical) DB Shoulder Press 4 x 12
SS- Reverse incline DB Delt-Flys - 3 x 15
SS- Front DB Raise 3 x 15
BB Front Shrugs - 3 x 10
20 minutes treadmill, 3% incline. 5 minutes run, 5 walk, 3 run, 5 walk, 2 sprint

Day 2: Back
1 minute rests between sets, (3 for SS), 5 minutes between exercises
SS- Wide-Grip Pull ups 4 x to failure
SS- Straight-arm pushdowns 4 x 10
T Bar Rows - 3 x 12-10
Deadlifts - 5 x 10
20 minutes treadmill, 3% incline. 5 minutes run, 5 walk, 3 run, 5 walk, 2 sprint

Day 3: Chest
1 minute rests between sets, (3 for SS), 5 minutes between exercises
Flat BB 4 x 15, 12, 12, 10
Incline DB - 3 x 10
SS Cable-Flys - 4 x 10
SS Cable-Crossover- 4 x 10
25lb Pushups 2 x 20
20 minutes treadmill, 3% incline. 5 minutes run, 5 walk, 3 run, 5 walk, 2 sprint

Day 4: Rest, eat, relax, get laid
Day 5: Guns
1 minute rests between sets, (3 for SS), 5 minutes between exercises
SS Standing DB Curls - 3 x 12
SS Cable Rope Curls - 3 x 10
SS Pushdowns - 3 x 10
SS Skull-Crushers 3 x 10
Conc. Curls 4 x 12
Dips 3 x FAIL
12 minutes fast-paced walking while hugging 45 plate***8230;

Day 6: Legs
THIS CIRCUIT 3 TIMES 6 minute rest between
Seated Leg Extensions- x 15
Seated Calf - x 15
Standing Calf - x 15
Give yourself 2-3 minutes rest between sets
Seated Leg Curl - 4 x 15
Squats 3 x 10
Walking DB Lunges 2 sets of 5 minutes; LIGHT DB;s

DAY 7: Rest, eat, relax, get laid
--------------------------------
Diet

545am pro/carb/fat/cal
2 whole eggs- 12.0/2.0/9.0/140
3 egg whites- 10.8/.7/.2/51
1 cup of oats-28/116/12/680
50.8/118.7/21.2/871
how the hell does a cup of oats have 28g protein and 116 carbs???? what kinda oats are u using??
930am pro/carb/fat/cal
Talipa 4oz- 21/0/1/98
1 cup cut broc- 2/4/0/25
23/4/1/123

12:15pm pro/carb/fat/cal
chicken breast- 22/0/1/100
extra virgin olive oil 1 tablespoon- 0/0/14/120
1 cup of broc-2/4/0/25
24/4/15/245

230am pro/carb/fat/cal
2 6oz cans of tuna - 66/0/3/300
8 oz sweet potato-3.56/45.64/12/196
69.56/45.64/15/496

330/4pm workout
4pm pro/carb/fat/cal (immediate after workout)
Nutro Pro whey shake-22/1/1/104
1 tablespoon extra virgin olive oil-0/0/14/120
22/1/15/224

500pm pro/carb/fat/cal
Chicken breast 4oz- 22/0/1/100
8 oz sweet potato-3.56/45.64/12/196
1 tablespoon fish oil-0/0/16/160
25.56/45.64/29/456

700pm pro/carb/fat/cal
93% lean beef 40z -23/0/8/170
Almonds raw 1 0z - 6/6/14/160
29/6/22/330

FINAL TOTALS : 249.9 proteian/225 carbs /121.2 fat/2765 calories
RATIO: 34% protein /30% carbs/36% fat/

I drink at least gallon water and sipping Lipton Green Tea Cranberry Pomegranate
This is first time i have done this ..i know over 121 but that can be lessen by omitting olive oil by 1 tablespoon
------------------

cardio note : Just found out medically i got flat feet and where arches prescribed by doctor . still can't do much cardio ie treadmill. what would u recommend since i can't be on feet that long ?

also u touched on it earlier what is cheap ways to live on a bodybuilder diet tips and tricks . cause i am poor

look ur food choices are great... i cant complain.. but i would drop the carbs lower.. drop whatever's needed to get u to 2200 calories.. thats where u need to be.. so if ur at 225 carbs right now thats 125 carbs that u can drop.. which equals up to 500 calories .. so all u need to do is drop carbs.. take ur carbs for bfast.. pre and post workout only...

so how bout u figure out that whole oats thing.. it should be 1 cup of oats equals 50g.. then pre workout do the sweet potatoes.. and post workout do a whole white bagel... and remove the carbs everwhere else...

that'll do u right..

well put together my friend


edit... also.. whats up with the cardio?? can u do empty stomach am cardio?? if not up your cardio to 45 min and reduce the intensity

 

[3J]

from another thread, seriously considering taking dbol but people in steroid forum say this is better(diet) which i know nothing about

im 5'9
178 lbs trying to bulk but at the same time stay fast so not speedy bulk(football player)
19 yo

let me tell you my story

I am no noob to the weight room, practically lived in there since i was 14.

I played football my whole life, raised around the sport made it my life. In HS i was supposed to have the classic story where i go to D1 ball and get a full scholarship.

Well my senior year i got hurt bad(need multiple surgeries in same knee) and there went every scout that ever looked at me and ALL my offers got pulled. I finally recovered around September and thanks to me sticking around during the summer practice getting better mentally while not participating the coach at a local community college let me gear up in September..

Well after 3 games i got a freak injury on my arm. Was out untill late December. Finally starting to get back into weight room and running.

Problem is since i missed so much time with injury 1 and 2 it set me WAY back and spring practice is only 2 months away and im supposed to have the biggest season of my life as a last ditch effort to get picked up by a D1 school.

If that doesnt happen basically my life is wasted. All those summers where i could of gone to beach trips with my friends or to other fun things that i instead worked my ass off on the hot field(play and train on turf in southern cali) for nothing....

and right now im now where near where i was going into my Senior Year im far behind. im busting my ass hard right now in the weight room, i pulled so many muscles so far from over training(ya i know stupid)

this just seems to me as a last effort because right now theres no way im gona be ready in 2 months to compete

and yes i diet very good, very high protein diets, eat a lot of vegetables and suck v8 down like its water and drink about 1 gallon of water a day

have you read through post 1 of this thread?

 

[3J]

Hey 3J, great reference here. You break it down to a science literally. Thanks for your time and immense knowledge.

I am starting my first cycle (BD) in about two weeks. I will do my homework and post the info you need to comment on my diet. I have read a TON and believe I can get close. As a preface, I'm 6'4 @ 205, down from 230 and that is from lifting and lots of spin (no homo). I just tried to eat clean but did not count any macros. I am probably 13%-16% BF now and my goal is to be 235 @ >10%bf. I am not looking forward to the math but am looking forward to your specific advice for me. What a great service you offer! Thanks brah!!!

looking forward to it!

 

[Supa_Spence]

bobsredmill.com/steel-cut-oats.html

scroll down and will see nutritional facts

cardio i can't do treadmill so didn't know what other type u recommend .
also will take the carbs down . ideally is their a number that u like to see ? a ratio ?
cardio i only can do after work out due to i already get up way to early

also would have to order off line for white bagel hence i didnt put it . i live in ky lousiville shopped everywhere

and told u i studied

look ur food choices are great... i cant complain.. but i would drop the carbs lower.. drop whatever's needed to get u to 2200 calories.. thats where u need to be.. so if ur at 225 carbs right now thats 125 carbs that u can drop.. which equals up to 500 calories .. so all u need to do is drop carbs.. take ur carbs for bfast.. pre and post workout only...

so how bout u figure out that whole oats thing.. it should be 1 cup of oats equals 50g.. then pre workout do the sweet potatoes.. and post workout do a whole white bagel... and remove the carbs everwhere else...

that'll do u right..

well put together my friend


edit... also.. whats up with the cardio?? can u do empty stomach am cardio?? if not up your cardio to 45 min and reduce the intensity

 

[3J]

yea i saw it... that's weird man.. iv never seen it that much.. so just do 1/2 a cup

 

[Supa_Spence]

thank u ... will do and glad i made u proud on the diet . first one ever done .

yea i saw it... that's weird man.. iv never seen it that much.. so just do 1/2 a cup

 

[3J]

bobsredmill.com/steel-cut-oats.html

scroll down and will see nutritional facts

cardio i can't do treadmill so didn't know what other type u recommend .
also will take the carbs down . ideally is their a number that u like to see ? a ratio ?
cardio i only can do after work out due to i already get up way to early
try an elliptical.. its low impact
also would have to order off line for white bagel hence i didnt put it . i live in ky lousiville shopped everywhere
ok i didn't get what u said bro?? what do u mean offline?
and told u i studied

bold