Free Diet Advice from 3J

[sduque]

sorry about that buddy

Post #1024 has my diet... reposting it here so you don't have to go back and forth.

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!

 

[3J]

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.

cant say i did bud...

3jdiet@gmail.com

 

[3J]

Post #1024 has my diet... reposting it here so you don't have to go back and forth.

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!

no.. its fine this way.. u can do bfast.. pwo.. and meal after pwo for your carbs..

im guessing ur cutting?

 

[sduque]

yes, my main goal is cutting fat and getting my abs showing. should I try and do some empty stomach cardio or would that lead to lean mass loss, which I don't have much of

 

[3J]

actually doing empty stomach morning cardio at low intensity is anti-catabolic if done correctly... so have at it

 

[nate212]

actually doing empty stomach morning cardio at low intensity is anti-catabolic if done correctly... so have at it

3J whats your feeling on taking 5 or 10 gm of glutamine and or some BCAA prior to the empty stomach cardio to avoid going catabolic?

 

[3J]

3J whats your feeling on taking 5 or 10 gm of glutamine and or some BCAA prior to the empty stomach cardio to avoid going catabolic?

i never have.. i dont see how it would hurt.. unless there are ingredients in it that might cause an insulin spike... u never know with these stupid supp companies

 

[igg55555]

3j,
I resent the pics so you could take a stab at my BF% today. Just making sure you got them and they weren't caught by a spam filter or something.

 

[madmikecordes]

i was advised to come here hope you can help have had enough of the shit i have already got on here

i was 119lbs when i fist started training 4 years ago i am very slightly built my wrist is only 5.75 inches thick. i guess you know about asthetics so you should be able to build a pic of how small i am.

Age: 28
weight: 168
height:5'6''
bf: 10-12%
goals.. happy to keep the bf the same just want to get to around 190ilbs
BMR: estimate only 1500
TDEE: estimate only 2200
Workout Schedule: Typically workout on this schedule:
Day 1: incline chest, flat chest, seated shoulder press, inclined fly, upright rows, lteral raises on the cable, tricep dips, abs
Day 2: rest
Day 3: lat pull down wide and close, dedlift, seated rows, reversed pec dec don't know the name for this sorry, bent over rows, bicep curls, ez curl bar, abs
Day 4: rest
Day 5: squats squats squats, leg curls, calf raises mors squats
day 6 rest
Repeat
haven't done any cardio for over a year as the weight just falls of if i do

FOOD!!!!!

morning 3 egg omlette with cheese and toast
maximuscle biomax shake with milk
beans on toast and cheese
chicken breast 1 or 2 dependant on size around 150gms
another shake maximuscle with milk
dinner usually something mince beef based chilli spag etc steak and jacket spuds twice a week
veggie pizza thin crust 12 inch
bowl of oats.

be as brutal as you like i can't seem to get ny further than 168ilbs

thanks in advance
mike

 

[Welter]

i was advised to come here hope you can help have had enough of the shit i have already got on here

i was 119lbs when i fist started training 4 years ago i am very slightly built my wrist is only 5.75 inches thick. i guess you know about asthetics so you should be able to build a pic of how small i am.

Age: 28
weight: 168
height:5'6''
bf: 10-12%
goals.. happy to keep the bf the same just want to get to around 190ilbs
BMR: estimate only 1500
TDEE: estimate only 2200
Workout Schedule: Typically workout on this schedule:
Day 1: incline chest, flat chest, seated shoulder press, inclined fly, upright rows, lteral raises on the cable, tricep dips, abs
Day 2: rest
Day 3: lat pull down wide and close, dedlift, seated rows, reversed pec dec don't know the name for this sorry, bent over rows, bicep curls, ez curl bar, abs
Day 4: rest
Day 5: squats squats squats, leg curls, calf raises mors squats
day 6 rest
Repeat
haven't done any cardio for over a year as the weight just falls of if i do

FOOD!!!!!

morning 3 egg omlette with cheese and toast
maximuscle biomax shake with milk
beans on toast and cheese
chicken breast 1 or 2 dependant on size around 150gms
another shake maximuscle with milk
dinner usually something mince beef based chilli spag etc steak and jacket spuds twice a week
veggie pizza thin crust 12 inch
bowl of oats.

be as brutal as you like i can't seem to get ny further than 168ilbs

thanks in advance
mike

Couple things....

How did you figure your BMR? sounds very low. Just looking at your stats i can tell you its off.

Second put those foods in fitday.com and come up with your macro's per meal and total at the end. look at the first post in this thread and figure out your BMR correctly then your tdee. We will get you on the right track but we need the correct info.


EDIT: To help you out, I ran the calcs and got your BMR @ 2141 and TDEE at 3320

 

[Abomb101]

Hey im looking for a way to shred body fat, ive tried multiple ways including eating healthy, fat burner supplements, light weight high reps, cardio, and then also tried Anavar (which i think was bunk) and then i just came off of a cycle of tren. I think i need a diet to stick to, but im not sure what exactley it should consist of. Finally after a this light cycle of juice i getting some strength results and slimming down, but not near the slimming down i need. can someone help me get a good diet and routine that might help?
Age: 18
Weight: 225
Height: 6'3
BF: Around20%
Goals: around 12% and some definition.

workout routine?
I like to alternate months, 1 month heavy, 1 month light, if i can lol
Monday: chest/Tri's/Abs
Tuesday:Back/Bi's
Wednesday: Shoulders/Traps/Abs
Thursday: Legs
Friday:Light upperbody/high reps/Abs
cardio routine: 10 minute warm up run before training

 

[3J]

Hey im looking for a way to shred body fat, ive tried multiple ways including eating healthy, fat burner supplements, light weight high reps, cardio, and then also tried Anavar (which i think was bunk) and then i just came off of a cycle of tren. I think i need a diet to stick to, but im not sure what exactley it should consist of. Finally after a this light cycle of juice i getting some strength results and slimming down, but not near the slimming down i need. can someone help me get a good diet and routine that might help?
Age: 18
Weight: 225
Height: 6'3
BF: Around20%
Goals: around 12% and some definition.

workout routine?
I like to alternate months, 1 month heavy, 1 month light, if i can lol
Monday: chest/Tri's/Abs
Tuesday:Back/Bi's
Wednesday: Shoulders/Traps/Abs
Thursday: Legs
Friday:Light upperbody/high reps/Abs
cardio routine: 10 minute warm up run before training

go ahead and keep a log of everything u eat for the next two days and get back to me with it... be specific with times and macros... that'll help me figure out what your doing wrong

 

[JoshM]

Age: 21
weight: 205
height:6’3”
bf: 12.55%
goals: I'm currently in the middle of a bulking session. Since beginning of december I've gone from 175-205 lbs. Trying to get to about 215 while bulking, then going to do a cutting cycle. I want to be around 205 lbs with around 7-8%.
BMR: 2152.85
TDEE is 3336
Lean mass is apparently 179.27 according to your formula

My workout schedule varies slightly, but is mostly set to:
Day 1: Chest/triceps
Day 2:Back/biceps
Day 3:Legs/shoulders
Day 4:Rest
This then repeat. I throw some abs, cardio, and balance exercise in there basically every day too.

Now for meals.. just gunna be as honest as I can remember being, this is the biggest shortfalling for me (a lot because being a student its hard to afford good eating). I know theres too many protein shakes in there, jus need to learn when the best time to take them is

9:00: Either cereal or 2 eggs with ham and an english muffin. Often bowl of berries with yogurt too if I have time. Also a protein shake

11:00: Ham/pickle sandwich on whole wheat

2:00: Normally a fast food burger (yikes)

5:00 protein shake (pre workout)

7:00 protein shake and sub sandwich (normally meatball)

9:00 pasta with meatballs, chicken and potatoes, or whatever I can scrounge up for dinner

11:00 normally snack on things, kinda varies, often like cereal.

I try to drink bolthouse farm drinks to help with fruits and veggies if I can, and snack on almonds often throughout the day. I think lack of veggies might be a big shortcoming too. Its hard to write out what I eat because it really does varry by day, often depending on what the school cafeteria is serving, and what my student budget it looking like.

Would be nice if you were able to give me some guidelines to follow that are affordable for a student. Thanks a lot, I really appreciate your time to look through this.

 

[3J]

Age: 21
weight: 205
height:6’3”
bf: 12.55%
goals: I'm currently in the middle of a bulking session. Since beginning of december I've gone from 175-205 lbs. Trying to get to about 215 while bulking, then going to do a cutting cycle. I want to be around 205 lbs with around 7-8%.
BMR: 2152.85
TDEE is 3336
Lean mass is apparently 179.27 according to your formula

My workout schedule varies slightly, but is mostly set to:
Day 1: Chest/triceps
Day 2:Back/biceps
Day 3:Legs/shoulders
Day 4:Rest
This then repeat. I throw some abs, cardio, and balance exercise in there basically every day too.

Now for meals.. just gunna be as honest as I can remember being, this is the biggest shortfalling for me (a lot because being a student its hard to afford good eating). I know theres too many protein shakes in there, jus need to learn when the best time to take them is

9:00: Either cereal or 2 eggs with ham and an english muffin. Often bowl of berries with yogurt too if I have time. Also a protein shake

11:00: Ham/pickle sandwich on whole wheat

2:00: Normally a fast food burger (yikes)

5:00 protein shake (pre workout)

7:00 protein shake and sub sandwich (normally meatball)

9:00 pasta with meatballs, chicken and potatoes, or whatever I can scrounge up for dinner

11:00 normally snack on things, kinda varies, often like cereal.

I try to drink bolthouse farm drinks to help with fruits and veggies if I can, and snack on almonds often throughout the day. I think lack of veggies might be a big shortcoming too. Its hard to write out what I eat because it really does varry by day, often depending on what the school cafeteria is serving, and what my student budget it looking like.

Would be nice if you were able to give me some guidelines to follow that are affordable for a student. Thanks a lot, I really appreciate your time to look through this.

u need to get your macros... use fiday.com

how can i help u if i dont know how many calories ur consuming

 

[JoshM]

Today my eating was like this

cal/fat/carb/pro
9:30- Glass of milk 121/5/11/8
6 egg whites 98/0/2/21
Cereal 232/4/47/4

1:00- shrimp pasta 410/16/40/22

3:00- protein shake 510/10/55/60

5:00- 22 almonds 170/15/6/7
bolthouse farms fruit smoothie 160/1/36/0

7:00- chicken stir fry 556/18/50/105
milk 121/5/11/8

10:00- chicken/potatoes/veggies 430/24/43/54

11:00 cereal 232/4/47/4
cottage cheese 163/3/6/28

 

[3J]

Today my eating was like this

cal/fat/carb/pro
9:30- Glass of milk 121/5/11/8
6 egg whites 98/0/2/21
Cereal 232/4/47/4

1:00- shrimp pasta 410/16/40/22

3:00- protein shake 510/10/55/60

5:00- 22 almonds 170/15/6/7
bolthouse farms fruit smoothie 160/1/36/0

7:00- chicken stir fry 556/18/50/105
milk 121/5/11/8

10:00- chicken/potatoes/veggies 430/24/43/54

11:00 cereal 232/4/47/4
cottage cheese 163/3/6/28

now u wouldnt mind adding all these up would u?? need a daily total

 

[JoshM]

now u wouldnt mind adding all these up would u?? Need a daily total

3203/105/354/321

 

[3J]

hey guys im on vacation for the next coupla days.. be patient. ill get to everyone

 

[Zedax]

Hey guys, been lurking here for a while some great advice have learned alot so thanks. Thought id sign up check im on the right track!

Age: 26
Weight: 77kg
Height: 5, 10
Bf: 16%
Goals: Cut to 8-10%

Body fat weight: 12.4kg
Lean body mass: 65.2kg
BMR: 1778
TDEE: 2755

Diet i put together looks like this...

Food / Carb / Pro / Fat / Cal

Oats / 45 / 7.75 / 6.9 / 270
whey/ 3.5 / 22.5 / 2 / 122

chicken / 0 / 33 / 5 / 174
PB / 2 / 4 / 7.7 / 95

chicken / 0 / 33 / 5 / 174
rice / 22 / 2.4 / 1 / 107

chicken / 0 / 33 / 5 / 174
rice / 22 / 2.4 / 1 / 107

Eggs / 0 / 18 / 21 / 288
Muffin / 26.5 / 5.7 / 1 / 138

WORKOUT

whey / 7 / 45 / 4 / 244

Steak / 0 / 32 / 4 / 200
Green Veg / 7 / 2 / 0 / 31

TOTALS / 135 / 240 / 63 / 2124

I have lost weight slightly last couple of weeks using this but its been very slow calipers measure the same but top of my abs look more defined.

Workout is dorian yates blood and guts 4 times a week and cardio usual running 20-30mins 5 days a week.

 

[brandon9090]

hey buddy i think this is a cool thing your doing giving free advice, i always tryed to mentally control my diet and never put it exactly on paper per say, so lets try it out.. hopefully i learn a couple things..specially if im gonna do this natural.


Age: 18
weight: 215
height:5'7
bf: 15%
goals.. BF=8%
BMR: 2133.95
TDEE: 3680
Workout Schedule: Typically workout on this schedule:
Day 1: chest
Day 2: biceps
Day 3: triceps
Day 4: back
Day 5: shoulders
Day 6: chest
take one rest day every two weeks.
Repeat
I typically do abs for 20-40mins every other day and cardio about 5 days a week for 20mins

i usually work out around 2pm until 4pm-7pm
i also talk with buds and take 5 min rest breaks, basically i love my gym time

ok lets get down to buisness


pro/carb/fat/cal


830am 10 egg whites 35/2.5/0.6/171
8 bacon pcs. 44/2.5/15.1/340
2 rye bread 2.7/15.5/1/83


11am 6in subway 28/48/7/360
chocolate milk 8/29/5.2/189

(used subway calculator)
eddieoneverything.com/calculators/subway-sandwich-calorie-carb-nutrition-calculator.php


2pm
protien bar 32/15/8/200
pre work out supp
amino acids


6pm
protien shake 66/42/18/600


8pm
two chicken breasts 92/0/46/806

10pm
chunky soup 18/50/8/330

11pm
protien shake 66/42/18/600



PRO/CARB/FAT/CAL
TOTAL SHAME 392/247/129/3679

wow... i dont even know what to say...

looks different on paper than in my head..

PLEASE HELP ME

i have a feeling thats too much protien, my kidneys probably hate me.. fuck



what i wanna do is bulk and build muscle as much as possible.. for the months of feb, march and cut for april, may and be ready for june. im really hopeing.

OH i almost forgot, i drink about 6L of water a day and im a caffiene fiend! roughly 600mg/ED

thanks in advance