Free Diet Advice from 3J

[brandon9090]

oh btw, how much protien can my body absorb at once? that could probably help with my diet changes too

 

[3J]

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
shakes should be pwo only.. cant get bfast in?? how bout liquid egg whites??
chicken / 0 / 33 / 5 / 174
PB / 2 / 4 / 7.7 / 95

chicken / 0 / 33 / 5 / 174
rice / 22 / 2.4 / 1 / 107
what kinda rice?
chicken / 0 / 33 / 5 / 174
rice / 22 / 2.4 / 1 / 107

Eggs / 0 / 18 / 21 / 288
Muffin / 26.5 / 5.7 / 1 / 138
drop the muffin for a complex carb
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.

how much weight have u lost?? in how long??

cardio looks good for now...


u have to add veggies to another 3 meals.. at least...

 

[3J]

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
here is one of your biggest problems.. ur over training.. u should do a five day split and get 2 days off... put your bi and tri day together... u wont grow like this
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
ur in the gym for 2-5hrs and ur on a 6 day split????? im on a 5 day split and the workout plus cardio takes up 1 1/2hrs.. get ur shit together
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

drop the bacon.. drop the rye break... do 2 reg eggs and 7 whites with 1 cup oatmeal... and yes, the natural kind...
11am 6in subway 28/48/7/360
chocolate milk 8/29/5.2/189
drop the chocolate milk..
(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
this is ur preworkout??? seriously??? eat real food.. dorp the protein bar... do 6oz lean meat with a complex carb.. oats.. sweet potatoe.. yams.. brown rice... kidney beans.. u pick

6pm
protien shake 66/42/18/600
add a semi-simple carb here.. 1/2 a white bagel. some white rice.. etc..

8pm
two chicken breasts 92/0/46/806
what makes u think u need 92g of protein in one sitting???
10pm
chunky soup 18/50/8/330
drop the chuny soup for 1/2 of the last meal..
11pm
protien shake 66/42/18/600
make this a casein shake or lean beef


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

soooo just so i have this right ur trying to bulk??

make the changes iv stated and update ur macros

 

[fognozzle]

OK RJ, here goes me.

First, thanks for taking your valuable time to help everyone out. You my friend are a rare breed. And Jits too? Would love to roll some day! I'll give up the lbs. 205 but roll like 250!

The business end:

44 yo
205 @ 6'4"
BF? around 15-16% (up a couple % from avi, you tell me)
BMR 2009
TDEE 3115 (using mod activity, may increase a bit while on)

W/O 5 days/wk in splits, low and heavy (5 yrs experience)
Cardio 2 days/wk (usually 45 min stationary bike incorporating HIIT)

Cycle:
BD 30/30/30/30
Forma, 7 sprays am, 7 pm 1-8
N2Guard as directed 1-4
Krill oil 1000mg/day
Jack3d 2-3 scoops pre
BSN syntha6 2x/day (in diet log)
Multi
PCT:
Clomid 40/40/40/40
Post Cycle
Unleashed

Goals: Gain15-20 lbs LBM and go from current BF to, well, less... maybe 12% or less, being realistic.

Diet
Meal 1 Calories / Fat / Carbs / Protein
1 Lg Whole egg- 96/ 7/ 1/ 7
3 Lg Egg whites- 51/ 0/ 1/ 11
½ Tbls EVOO 60/ 7/ 0/ 0
2 sl. Dry Wheat toast 177/ 2.5/ 30/ 9.5
8 oz. OJ 113/ 0/ 27/ 2
20 oz Skim milk 193/ 0/ 28/ 19
Total 690/ 16.5/ 87/ 48.5

Meal 2
1 Cup WH pasta 173/ 1/ 37/ 7.5
1 Tbls Parm cheese 22/ 1.5/ 0/ 2
1 ltr. H2O
Total 195/ 2.5/ 37/ 9.5

Meal 3
2 sl Wheat bread 177/ 2.5/ 30/ 9.5
1 can tuna in h2o 194/ 1.5/ 0/ 42.5
1 c. cottage cheese 1% 163/ 2/ 6/ 28
1 Med. Sweet potato 233/ 6.5/ 40/ 4
20 oz Skim milk 193/ 0/ 28/ 19
Total 960/ 12.5/ 104/ 103

Meal 4
1 PBJ sand. pre w/o 327/ 14/ 42/ 10

Meal 5
1 Protein shake post w/o 738/ 15/ 76/ 58
2 scoops BSN Syntha6
½ c. rolled oats
1 banana
1 c. Skim milk
Meal 6
1 lg Chix breast 434/ 17/ 0/ 65
1 c. Broccoli 103/ 5/ 13/ 4.5
1 c. brown rice 215/ 2/ 44.5/ 5
20 oz Skim milk 193/ 0/ 28/ 19
Total 945/ 24/ 85.5/ 93.5
Meal 7
1 Protein shake as above 738/ 15/ 76/ 58

Daily Totals 4593/ 99.5/ 507.5/ 380.5

Another 2 liters of H2O during the day to make 3 ltr/day

Thanks in advance for the tweaking!

 

[3J]

OK RJ, here goes me.
RJ???
First, thanks for taking your valuable time to help everyone out. You my friend are a rare breed. And Jits too? Would love to roll some day! I'll give up the lbs. 205 but roll like 250!
jiu-jitsu life!!
The business end:

44 yo
205 @ 6'4"
BF? around 15-16% (up a couple % from avi, you tell me)
BMR 2009
TDEE 3115 (using mod activity, may increase a bit while on)

W/O 5 days/wk in splits, low and heavy (5 yrs experience)
Cardio 2 days/wk (usually 45 min stationary bike incorporating HIIT)

Cycle:
BD 30/30/30/30
Forma, 7 sprays am, 7 pm 1-8
N2Guard as directed 1-4
Krill oil 1000mg/day
Jack3d 2-3 scoops pre
BSN syntha6 2x/day (in diet log)
Multi
PCT:
Clomid 40/40/40/40
Post Cycle
Unleashed

Goals: Gain15-20 lbs LBM and go from current BF to, well, less... maybe 12% or less, being realistic.

Diet
Meal 1 Calories / Fat / Carbs / Protein
1 Lg Whole egg- 96/ 7/ 1/ 7
3 Lg Egg whites- 51/ 0/ 1/ 11
½ Tbls EVOO 60/ 7/ 0/ 0
2 sl. Dry Wheat toast 177/ 2.5/ 30/ 9.5
8 oz. OJ 113/ 0/ 27/ 2
20 oz Skim milk 193/ 0/ 28/ 19
Total 690/ 16.5/ 87/ 48.5
drop the OJ
Meal 2
1 Cup WH pasta 173/ 1/ 37/ 7.5
1 Tbls Parm cheese 22/ 1.5/ 0/ 2
1 ltr. H2O
Total 195/ 2.5/ 37/ 9.5
no protein here???
Meal 3
2 sl Wheat bread 177/ 2.5/ 30/ 9.5
1 can tuna in h2o 194/ 1.5/ 0/ 42.5
1 c. cottage cheese 1% 163/ 2/ 6/ 28
1 Med. Sweet potato 233/ 6.5/ 40/ 4
20 oz Skim milk 193/ 0/ 28/ 19
Total 960/ 12.5/ 104/ 103
drop the cottage cheese
Meal 4
1 PBJ sand. pre w/o 327/ 14/ 42/ 10
move the milk here from the last meal
Meal 5
1 Protein shake post w/o 738/ 15/ 76/ 58
2 scoops BSN Syntha6
½ c. rolled oats
1 banana
1 c. Skim milk
Meal 6
1 lg Chix breast 434/ 17/ 0/ 65
1 c. Broccoli 103/ 5/ 13/ 4.5
1 c. brown rice 215/ 2/ 44.5/ 5
20 oz Skim milk 193/ 0/ 28/ 19
Total 945/ 24/ 85.5/ 93.5
Meal 7
1 Protein shake as above 738/ 15/ 76/ 58
make this a casein shake
Daily Totals 4593/ 99.5/ 507.5/ 380.5

Another 2 liters of H2O during the day to make 3 ltr/day

Thanks in advance for the tweaking!

4500 calories??? this is wayyy tooo much... im 280lbs and i bulk at 4300 calories.. ur gonna get fat

 

[Zedax]

how much weight have u lost?? in how long??

cardio looks good for now...


u have to add veggies to another 3 meals.. at least...

Thanks for the quick response...

Iv lost 1.8kg in 6 weeks and been stuck at 16%bf for 3 weeks. Which I was expecting to be more but visually i look alot different top 4 abs are alot more defined.

will add green veg in with my rice aswell and look into getting some egg whites, had a shake for breakfast just as was easy to get down.

Oh rice was white basmati rice is that ok? as i like it alot more than wholemeal tho I can switch if necasery.

 

[brandon9090]

thanks buddy, i needed a good hit in the head

im trying to bulk for now.. cutting in april.

ill drop what i have too and split up that chicken breast meal into two different meals.

i cant really afford casein protien shakes aswell, is there another food that is good for the night other than lean beef?

 

[SWAT11]

hey 3j lets start this here lol.
im 20 yrs old
6' 165
BMR=1872.35
TDEE=2995.76
i did the internet bf% with the tape and it came out to 10%


just had shoulder surgery 2 weeks ago(SLAP tear w/ 7 screws and anchors) so im trying to get everything figured out before i hit it again. I'm not eating good right now because there really isnt anything i can do physical for several months so my appetite is crap. but when i was lifting i never really had a planned out diet, i would just eat a shit ton of everything with no real direction, which i have learned is not getting me anywhere.
i already bought helladrol and the post cycle therapy (pct) but from more research on here everyone says you shouldn't use it till about 24-25, so thats what im going to do. i think with a proper diet i can get bulked up naturally. im wanting to get to a good weight of about 195 through a time of several years. what is a good full day meal that will get me where i need to be?


thanks
Mike

 

[fognozzle]

4500 calories??? this is wayyy tooo much... im 280lbs and i bulk at 4300 calories.. ur gonna get fat

Thanks "3J", my bad! RJ comes naturally...old boss

Made the changes and dropped the bread at meal 3 and the new #'s are
3662/92/383/330

It's difficult to fashion 450 carbs and 300 pro and stay at the right cal/day. How do the new #'s look?

 

[3J]

Thanks "3J", my bad! RJ comes naturally...old boss

Made the changes and dropped the bread at meal 3 and the new #'s are
3662/92/383/330

It's difficult to fashion 450 carbs and 300 pro and stay at the right cal/day. How do the new #'s look?

numbers look much much better

 

[3J]

Thanks for the quick response...

Iv lost 1.8kg in 6 weeks and been stuck at 16%bf for 3 weeks. Which I was expecting to be more but visually i look alot different top 4 abs are alot more defined.

will add green veg in with my rice aswell and look into getting some egg whites, had a shake for breakfast just as was easy to get down.

Oh rice was white basmati rice is that ok? as i like it alot more than wholemeal tho I can switch if necasery.

drop the white rice for brown rice....

if u dont continue to drop weight add a little more cardio.. do it slowly.. 5min a week

 

[3J]

hey 3j lets start this here lol.
im 20 yrs old
6' 165
BMR=1872.35
TDEE=2995.76
i did the internet bf% with the tape and it came out to 10%


just had shoulder surgery 2 weeks ago(SLAP tear w/ 7 screws and anchors) so im trying to get everything figured out before i hit it again. I'm not eating good right now because there really isnt anything i can do physical for several months so my appetite is crap. but when i was lifting i never really had a planned out diet, i would just eat a shit ton of everything with no real direction, which i have learned is not getting me anywhere.
i already bought helladrol and the pct but from more research on here everyone says you shouldn't use it till about 24-25, so thats what im going to do. i think with a proper diet i can get bulked up naturally. im wanting to get to a good weight of about 195 through a time of several years. what is a good full day meal that will get me where i need to be?


thanks
Mike

well.. i cant give u a full diet.. u need to figure that part out urself and bring it back to me for critique.. i just dont have enough time to custom build a diet for everyone here (and that shit aint free )

ur diet should look like this

300g protein
450g carbs
66g fats

that would be a great bulking diet for you...

if you look at my sample bulking diet in post 1 u'll get a great idea of how to build a diet that will work.. use fiday.com to figure out ur macros.. and get back to me with a diet.. ill fix what need be after that

 

[Soldier1224]

Hey 3J I need your help

STATS:
20 years old
6'4'' (76 in)
246 (111.81kg)
Roughly 20% (Getting it checked tomorrow)

Goals:
(1) To lose the body fat I gained from two back to back surgeries
Includes losing the love handles and the gut.

BMR Formula #1 = 370 + (21.6 X 89.448)= 2302
TDEE:2302 x 1.625= 3741

DIET:
I havent been able to come up with a good diet for losing weight/cutting. What I mean by that is I dont know how many calories to eat and the percentage of Macros. Ive been going off of the formula LMB x 10 to get the calories. Then 50/25/25 for the protein/carb/fat ratio.

So... 196.8(LBM lbs) x 10 = 1968 Cals
246g protein
123g carbs
055g fats

Exercise:
I lift from anywhere to 3-5 days a week depending on school work. These are more intense workouts ranging anywhere from 1-2hours. I switch up from HIIT training to a couple minutes of rest between reps every 4-6 weeks so my body doesnt get used to it. I also like to switch up the amount of sets and reps I do. I go from 3 sets of 10 or 12 to 6 sets of 4 (heavier weight) usually every 2-4 weeks also to keep from a plateau.

Im slowly working up my cardio because one of my surgeries was on my hip. So at the current moment I usually do 3-4 days cardio. 2 of which are from football practice and the other 2 are on my own. I usually do an elliptical/exercise bike/ treadmill for 30mins. I usually have the resistance to atleast 10-15 for a good twenty of those minutes.

Training Split:
Monday- Chest/Back/Abs
Tuesday- Traps/Calves/Glutes*Cardio from football*
Wednesday- Delts/Quads/Hamstring
Thursday- Bi's/Tri's/Cardio
Friday- Abs/Calves
Saturday-Cardio
Sunday- Cardio (Football practice)

My main concern is my diet because I know diet contributes to 80% results.
What im asking is what should my diet look like? ie Cals/fats/carbs/proteins etc.
Also when I get comfortable running again what should my cardio ideally look like?
Thanks!

 

[3J]

Hey 3J I need your help

STATS:
20 years old
6'4'' (76 in)
246 (111.81kg)
Roughly 20% (Getting it checked tomorrow)

Goals:
(1) To lose the body fat I gained from two back to back surgeries
Includes losing the love handles and the gut.

BMR Formula #1 = 370 + (21.6 X 89.448)= 2302
TDEE:2302 x 1.625= 3741

DIET:
I havent been able to come up with a good diet for losing weight/cutting. What I mean by that is I dont know how many calories to eat and the percentage of Macros. Ive been going off of the formula LMB x 10 to get the calories. Then 50/25/25 for the protein/carb/fat ratio.

So... 196.8(LBM lbs) x 10 = 1968 Cals
246g protein
123g carbs
055g fats

Exercise:
I lift from anywhere to 3-5 days a week depending on school work. These are more intense workouts ranging anywhere from 1-2hours. I switch up from HIIT training to a couple minutes of rest between reps every 4-6 weeks so my body doesnt get used to it. I also like to switch up the amount of sets and reps I do. I go from 3 sets of 10 or 12 to 6 sets of 4 (heavier weight) usually every 2-4 weeks also to keep from a plateau.

Im slowly working up my cardio because one of my surgeries was on my hip. So at the current moment I usually do 3-4 days cardio. 2 of which are from football practice and the other 2 are on my own. I usually do an elliptical/exercise bike/ treadmill for 30mins. I usually have the resistance to atleast 10-15 for a good twenty of those minutes.

Training Split:
Monday- Chest/Back/Abs
Tuesday- Traps/Calves/Glutes*Cardio from football*
Wednesday- Delts/Quads/Hamstring
Thursday- Bi's/Tri's/Cardio
Friday- Abs/Calves
Saturday-Cardio
Sunday- Cardio (Football practice)

My main concern is my diet because I know diet contributes to 80% results.
What im asking is what should my diet look like? ie Cals/fats/carbs/proteins etc.
Also when I get comfortable running again what should my cardio ideally look like?
Thanks!

go back to post 1 and check out my cutting diet... it should work well for you.. u can modify it to meet ur taste and post it up for critique.. but since your needs are around 3500-3700 calories.. a 3000 calorie diet would be g2g...

i see u do cardio.. how long?? how many times a week??

can u do empty stomach cardio in the am? are u doin ur cardio after resistance training?

 

[Soldier1224]

Thanks 3J!

I didnt think it was possible to lose weight and still eat 3000 cals. I felt really sluggish only eating around 2000. My workouts were horrible and I had no energy plus ive been feeling really sore lately. Ill go back at check out your sample diet and change it to suit me. After ill post it up to get critiqued. My cardio is about 2-4 times per week. Ranges from 20-30 minutes when im not at football practice and at football practice its roughly 2/4 sessions of 15 minutes high intensity running. I usually do cardio right after resistance training on my own but I can do cardio on an empty stomach in the morning if thats better.

 

[3J]

Thanks 3J!

I didnt think it was possible to lose weight and still eat 3000 cals. I felt really sluggish only eating around 2000. My workouts were horrible and I had no energy plus ive been feeling really sore lately. Ill go back at check out your sample diet and change it to suit me. After ill post it up to get critiqued. My cardio is about 2-4 times per week. Ranges from 20-30 minutes when im not at football practice and at football practice its roughly 2/4 sessions of 15 minutes high intensity running. I usually do cardio right after resistance training on my own but I can do cardio on an empty stomach in the morning if thats better.

yea 3000 calories will get u to the point that your dropping 1lb a week.. and conserving muscle...

empty stomach early morning low intensity (130bpm) cardio is king for weight loss..

u have to do it for a long time though... at least 40min... a swift incline walk should be more then enough...

 

[Soldier1224]

Hey 3J I just got my bodyfat done so heres an update.

STATS:

20 years old
6'3'' (75")
246(lbs) 111.81(kgs)
BodyFat: 18.8
BMR: 2332
TDEE: 3789

meal #1

4 Large eggs:
280 cals/18gF/4gC/24gP

1/2c Oats:
150 cals/2.5gF/27gC/5gP

Protein Shake:
130 cals/2gF/2gC/27gP
.......................Total
560 Cals/22.5gF/33gC/56gP


meal #2

Protein Shake:
260 Cals/4gF/4gC/54gP
......................Total
260 cals/4gF/4gC/54gP


Meal #3

8oz Chicken Breast:
240 Cals/8gF/0gC/42gP

1/2c Brown Rice:
320 cals/2gF/70gc/6gP

1tbsp Canola Oil
120 cals/14gF/0gC/ogP
........................Total
680 Cals 24gF 78gC 48gP


Meal #4

112g Tuna:
240 cals/0gF/0gC/52gP

1tbsp Conola Oil
120 cals/14gF/0gC/ogP
........................Total
360 Cals/14gF/0gC/52gP

Workout


Meal #5 (20 mins postworkout)

Protein Shake:
260 Cals/4gF/4gC/54gP
Peanut Butter:
360 Cals/30gF/16gC/14gP
..........................Total
620cals 34gF 20gC 68gP

Meal #6

8oz Chicken Breast:
240 Cals/8gF/0gC/42gP

1/2c Brown Rice:
320 cals/2gF/70gc/6gP

1tbsp Canola Oil
120 cals/14gF/0gC/ogP
........................Total
680 Cals 24gF 78gC 48gP


..........................Daily Total
680 Cals 24gF 78gC 48gP
620cals 34gF 20gC 68gP
360 Cals/14gF/0gC/52gP
680 Cals 24gF 78gC 48gP
260 cals/4gF/4gC/54gP
560 Cals/22.5gF/33gC/56gP

3160 Cals 122.5g Fat 213g Carbs 326g Protein

 

[3J]

Hey guyss ill be on vacation over the weekend so illl get back to everyone coming monday

 

[maimed]

Age - 19
Height - 6'3'
Weight - 215 lbs
Bodyfat - ~19%

Goal - To do a short cut to get down to about 13-14% so I can be more comfortable with body before continuing a bulk.

Routine - Madcows 5 x 5 (To maintain strength)

Maintaince level ~ 3200.

Cardio - I am beginning cardio this week. Aiming to do something like 30 mins of either crosstrainer or swimming laps in the pool each day.

Diet:

Carbs 269.7 (37%)
Protein 260 (36%)
Fat - 85g (26%) 18.2 sat.
Calories 2900 (I will experiment with this but I was bulking at 3.7k before and I will drop some calories if I am not losing fast enough. Will prob decrease to 2700 next week. (~500 under maintaince)

Breakfast
400mg milk
1 scoop ON whey
0.5 cup oatmeal
1 tbs natural peanut butter

Lunch
4 slices whole wheat bread
1 tin tuna
half an avocado
1 tomato

Pre-workout
4.4oz chicken breast
0.5 cup brown rice

Post work-out
400mg milk
1 scoop ON whey
0.5 cup oatmeal
1 tbs natural peanut butter

Dinner
4.4oz chicken breast
0.5 cup green peas
1 cup broccoli

Before bed
1 scoop Syntha-6 whey.

All quick question on if I should consider using Clen (friend has offered). Its liquid clen and I would dose for 2 weeks on and 2 weeks off for either 1 month(so 2 cycles) or just the one cycle. 20/40/60/80/100 (until day 14) and then 100/100/100 (for two weeks)

Thanks in advance!!

 

[barrysanders]

Wat up 3J.

I'm just wanting a second opinion. I know if somethings not broken why fix it. However, I'm no nutritional expert so I thought I'd run this across you.

STATS:
29
220lbs While bulking
180lbs while leaning
11-14% BF while bulking
6-7% while leaning

Ok here is the question. I typically never have any issues while leaning out. I stick to a strict high calorie/protein, very low carb intake diet. And it has worked very very well. I can usually cut down 20-30lbs within 1 1/2 months. Honestly, my diet is all meat & dairy to give it to you simple. I have 1 cheat day per week to where I can eat whatever I want (this is something new to me that RJ recommended a while back. And it seems to have no effect thus far in my leaning process).

However, this is my first time using TREN E while leaning out. Should I still stick to this type of diet or do you think there might be a better way for more gains????