Free Diet Advice from 3J

[Supa_Spence]

sorry typo ment i would have to get them online . ky is too small for white bagel lol .

 

[3J]

sorry typo ment i would have to get them online . ky is too small for white bagel lol .

white rice?? white pasta?? any semi-simple carb will work.. even white bread

 

[Supa_Spence]

awesome will do ! thank u again . can get white rice and pasta at krogers ! maybe even walmart

white rice?? white pasta?? any semi-simple carb will work.. even white bread

 

[Welter]

Supermarkets have white bagels. Usually in the bakery section. If not thomas's (same thomas's English muffin) makes them in the frozen food section.

 

[Supa_Spence]

will do . thank u very much . i hope i made u and 3j proud by my diet layout...

dumb question is white bagels just plain original bagels ? cause i was lookin for like fancy health food white bagel?

Supermarkets have white bagels. Usually in the bakery section. If not thomas's (same thomas's English muffin) makes them in the frozen food section.

 

[Quello]

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

sorry, my goals are to drop to 7-9%BF befor a 1st cycle with minimun muscle lost , also i did have my BF check at my gym its 12.56 ( the 15% was my friend that took it)

my new BMR:1838.8 TDEE:2850.14


thanks

 

[3J]

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
drop the pb.. switch the ww bread to oats or quiona..
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
horse meat? thats a new one for me
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)
this is crap before bed.. u need a real meal.. move meal 4 here... still do the shake pwo and eat ur meal 1hr after.. if u cant let me know.. also. .make meal 4 a real meal.. but smaller..
i also take 10ml of fish oil ( added in macros)

cal:2720 fat:156.9g carbs:86.1g prot: 253.6g
raise your carbs to 150g.. drop your fats so that your calories end up at 2300
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!!

bold

 

[Welter]

Yea horse meat is an odd meal. Where do you live? Whats horse meat taste like?

 

[Quello]

so ill drop the bread and pb, for oats for last meal would chicken be good cause i would sometimes have to pre cook it and eat it cold , i could allways try a cold steak lol

for horse meat , its really good you cant tell the difference from beef (taste) and really good macros (100g 133calories 5g total fat 0 trans 1g sat fat, 21g protein ) i think US you cant get any some guy told me that on a other forum but in canada you can get steak, ground horses )

 

[Welter]

so ill drop the bread and pb, for oats for last meal would chicken be good cause i would sometimes have to pre cook it and eat it cold , i could allways try a cold steak lol

for horse meat , its really good you cant tell the difference from beef (taste) and really good macros (100g 133calories 5g total fat 0 trans 1g sat fat, 21g protein ) i think US you cant get any some guy told me that on a other forum but in canada you can get steak, ground horses )

Last meal should be a casein protein. Such as red meat, cottage cheese, casein protein shake. I usually eat roast beef or casein shake EOD

 

[sduque]

aghh it feels weird having to post this, kind of feel like I shouldn't but you didn't seem to go through my post at the very end of page 41(Post #1024)... It'd be great if you could give some advice. My goal is to cut fat and get visible abs as I said before. Thanks again 3J

steroidology.com/forum/diet-forum/153271-free-diet-advice-3j-41.html#post2749870

 

[Quello]

Last meal should be a casein protein. Such as red meat, cottage cheese, casein protein shake. I usually eat roast beef or casein shake EOD

will do, for nights that i cant cook ill take casein shake or cottage cheese if i can eat it alone, for red meat would horse do? or the extra fat from lean beef would be good for sleep,

3j said, a smaller meal for last i would guess around 100-120g?

 

[Welter]

will do, for nights that i cant cook ill take casein shake or cottage cheese if i can eat it alone, for red meat would horse do? or the extra fat from lean beef would be good for sleep,

3j said, a smaller meal for last i would guess around 100-120g?

I have no idea about horse meat. I think its probably a casein protein so it probably would be ok. How is the fat content of horse meat? What cut? is it considered lean?


I mean top round or london broil is lean, porterhouse is pretty fatty but my favorite cut, you want lean EOD. I didnt read your whole post. Are you cutting or bulking?

And yes 100g is sufficient.

Sliced roast beef is a good option. Just try and buy the natural stuff with no hormones or nitrates added.

 

[Welter]

aghh it feels weird having to post this, kind of feel like I shouldn't but you didn't seem to go through my post at the very end of page 41(Post #1024)... It'd be great if you could give some advice. My goal is to cut fat and get visible abs as I said before. Thanks again 3J

steroidology.com/forum/diet-forum/153271-free-diet-advice-3j-41.html#post2749870

He just missed ya. He will see these posts and get ya.

 

[Welter]

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

The calculations look right. Im not crazy about your split. This split is 40% fat - 30% pro - 30% carb, I would up the protein and carbs to 175g each and drop your fats to 80g.

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!

I see some minor tweaks i would make but wait for 3J to get to ya.

I would split your protein evenly between all 6 meals. Get your carbs consumed in meals 1 through 4. Get most of your fats in meals 5 and 6.

for the most part, i like your food choices.

Do you do any cardio? what is your workout schedule?

You will definitely want carbs pre and pwo.

 

[Quello]

I have no idea about horse meat. I think its probably a casein protein so it probably would be ok. How is the fat content of horse meat? What cut? is it considered lean?


I mean top round or london broil is lean, porterhouse is pretty fatty but my favorite cut, you want lean EOD. I didnt read your whole post. Are you cutting or bulking?

And yes 100g is sufficient.

Sliced roast beef is a good option. Just try and buy the natural stuff with no hormones or nitrates added.

im trying to cut under 10% bodyfat befor a first cycle im at 12,56% got checked yesterday about horse.

nutritiondata.self.com/facts/lamb-veal-and-game-products/4639/2

i reply for horse meat at page 42 last message,its a lean meat so nutrition faq : for 100g
calories :133
total fat: 5g
saturated: 1g
trans: 0g
protein: 21g

thanks!

 

[sduque]

I see some minor tweaks i would make but wait for 3J to get to ya.

I would split your protein evenly between all 6 meals. Get your carbs consumed in meals 1 through 4. Get most of your fats in meals 5 and 6.

for the most part, i like your food choices.

Do you do any cardio? what is your workout schedule?

You will definitely want carbs pre and pwo.

My workout schedule is as follows:
Day 1: Back-Chest
superset:
barbell row - dumbell incline press 4x(20-15-10-5)

superset:
machine pulldown - seated machine chest press 4x(20-15-10-5)

superset:
one hand machine rows - Machine chest flys 4x(20-15-105)

superset:
crossover - machine pullover 4x(20-15-10-5)


Day 2: Quads-Delts
superset:
smith squat - leg extensions 4x(20-15-10-5)
superset:
barbell lunges - hip adduction 4x(20-15-10-5)

superset:
barbell front raises - cable lateral raises 4x(16-14-12-10)
superset:
machine posterior deltoid - machine lateral raises 4x(16-14-12-10)

Day 3: Rest

Day 4: Triceps-Biceps
superset:
seated triceps press - ez bar curl 4x(18-16-14-12)
superset:
cable bicep curl - cable tricep extension 4x(18-16-14-12)
superset:
concentration curl - dumbell kick 4x(18-16-14-12)
superset:
machine triceps extension - machine preacher curl 4x(18-16-14-12)

superset:
calf press 4x(failure)
dumbell shrugs(traps) 4x(20-15-10-5)

Day 5: Hamstring-Shoulders
superset:
hack squat - leg flexions 4x(20-15-10-5)
superset:
leg press - hip abduction 4x(20-15-10-5)

superset:
barbell military press - front plate raise 4x(20-15-10-5)
external rotation - internal rotation 4x(12-12-12-12)

Day 6: abs - cardio

Day 7: Start from day 1
I do between 20 and 30 minutes cardio with medium intensity on all days but day 3 right after my weight workout, I've never done empty stomach cardio but I'm up for giving it a try . Thanks for your feedback!

 

[3J]

Hey 3J, 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've never been on a cycle or anything but I'm still posting here due to how important diet is regardless of if you're on juice or not.

I've been working out for almost a year and a half now, I'm currently on a 3 day split training program, where I lift weights 3 days then rest 1, and repeat.
Big muscle groups are worked with 2 super-sets of 3 exercises(4sets/10-12reps), Small Muscles are worked with 1 super-set of 3 exercises (4sets/10-15reps)
After the weight workout there's a 20 min cardio session which can either be some incline walking on the treadmill, stationary bike or the stair-machine with low to medium intensity.

Day1: Back/Triceps/Obliques
Day2: Legs/Shoulders/Calves
Day3: Chest/Biceps/Abs
Day4: 40min Low-Medium Intensity Cardio

this 4th Cardio day is something I've just been doing for the last week, I used not to have any physical activity on my 4th day before and just rest.

That being said I'm listing my stats but I have no way of measuring my BF so I'm uploading a couple pics I just took with my cellphone cam, hope the quality is ok :s.

Age: 20
Weight: 157
Height: 5' 9''
Bf%: ?
Goals: About two months ago I was at around 168 pounds and I decided I'd try and cut most of my fat out to hopefully get my abs showing. This is something I would still like to achieve pretty much: having a well defined torso.
BMR: 1618
TDEE: 2508 on workout days
tdee on non workout days: 1940

Diet for most days is usually like this, although slight changes may apply, like having white rice for breakfast or lunch instead of oatmeal or whole bread.

sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs033.snc6/166335_190648057627890_100000480904150_681723_7032486_n.jpg

I do have a sedentary lifestyle where I'm either at home on the computer or on campus studying.

Hours for meals are usually as follows:
06:30 fish oil
07:00 breakfast + multivitamin
07:30 pre workout supplement (currently jack3d)
08:10 workout
10:00 post workout shake + glutamine
11:00 lunch
14:00 afternoon snack
17:00 dinner
20:00 nighttime snack
22:00 bed
u need to actually write down a diet bro.. ok i know you eat these many meals a day.. u could be eating lard for all i know.. i need an actual diet.. use fitday.com
edit: please let me know if you want me to format my food intake the way everyone else has in order for you to have an easier time making suggestions or if it's fine like this, thanks.

yes please

in bold buddy

 

[3J]

aghh it feels weird having to post this, kind of feel like I shouldn't but you didn't seem to go through my post at the very end of page 41(Post #1024)... It'd be great if you could give some advice. My goal is to cut fat and get visible abs as I said before. Thanks again 3J

steroidology.com/forum/diet-forum/153271-free-diet-advice-3j-41.html#post2749870

sorry about that buddy

 

[igg55555]

3j BF% Pics

I sent some pics to your email on Monday so you could take a stab at guessing my BF%. Just making sure you recieved them. I know you're a busy man so no rush, and thanks again.