Free Diet Advice from 3J

[3J]

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
real food buddy... only do this as a last resort
Lunch
4 slices whole wheat bread
1 tin tuna
half an avocado
1 tomato
if ur gonna cut u gotta keep ur carbs strictly clean... ww bread is not in that category... leave it behind and replace it with something more complex.. u can make a 'salad' out of it with red kidney beans.. experiment!
Pre-workout
4.4oz chicken breast
0.5 cup brown rice
ok
Post work-out
400mg milk
1 scoop ON whey
0.5 cup oatmeal
1 tbs natural peanut butter
ok
Dinner
4.4oz chicken breast
0.5 cup green peas
1 cup broccoli

Before bed
1 scoop Syntha-6 whey.
drop this for casein..
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)
losing weight works in layers.. save the clen or other compounds for when u stall
Thanks in advance!!

bold

 

[3J]

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????

any idea what ur exact intake is when ur leaning.. losing 30lbs in 45 days means ur eating way under ur tdee and starving urself...

i would recommend u start counting ur calories.. so we know what ur baseline is when ur cutting.. then we can make the changes necessary...

tren is by far my favorite compound... its harsh, but the results are amazing.. though i dont think u should be eating too little on it.. nothing more then 800 calories under ur tdee imo..

 

[maimed]

bold

Thanks 3J really appreciate it! Do you think I am getting enough veggies/fruits?

The red kidney bean salad sounds really good!

Hows this looking now? [Please be really critical as I want to be losing consistently and fast so I can begin bulking again]

Breakfast
2 whole eggs.
250g egg whites [Equal to 7 egg whites]
0.5 cup oatmeal with 0.5 cup blueberries
2 tbs salsa

Lunch
1.5 cup red kidney beans
1 small onion
1 stalk celery
1 tin tuna
half an avocado
1 tomato
3 tbs salsa

Pre-workout
4.4oz chicken breast
0.5 cup brown rice

Intra
10g bcaa

Post work-out [Should my post work-out shake be any different?]
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. <--- Will change to casein when I use the rest of the syntha-6 up.

2666 calories
231 protein (35%)
281 carbs (42%)
68 fat (23%)

Again thanks a lot for the help bro! Its really appreciated.

 

[3J]

Thanks 3J really appreciate it! Do you think I am getting enough veggies/fruits?

The red kidney bean salad sounds really good!

Hows this looking now? [Please be really critical as I want to be losing consistently and fast so I can begin bulking again]

Breakfast
2 whole eggs.
250g egg whites [Equal to 7 egg whites]
0.5 cup oatmeal with 0.5 cup blueberries
2 tbs salsa

Lunch
1.5 cup red kidney beans
1 small onion
1 stalk celery
1 tin tuna
half an avocado
1 tomato
3 tbs salsa

Pre-workout
4.4oz chicken breast
0.5 cup brown rice

Intra
10g bcaa

Post work-out [Should my post work-out shake be any different?]
400mg milk
1 scoop ON whey
0.5 cup oatmeal
1 tbs natural peanut butter
what kinda milk are u using here?
Dinner
4.4oz chicken breast
0.5 cup green peas
1 cup broccoli

Before bed
1 scoop Syntha-6 whey. <--- Will change to casein when I use the rest of the syntha-6 up.

2666 calories
231 protein (35%)
281 carbs (42%)
68 fat (23%)

Again thanks a lot for the help bro! Its really appreciated.

i would add some more veggies.. just one meal.. u pick where u wanna put it.. doesnt really matter

 

[maimed]

I am using lite milk. I can switch to skim if it makes a big difference.
Any suggestions on what veggies to add?

 

[damien4191]

6'1
235
10% bodyfat
ectomorph

starting a cycle in a few weeks. Going to be using test e, eq, Winstrol (winny), and Anavar (var) . First time I've used Anavar (var) and Winstrol (winny). Looking to put on some good lean mass and maybe lose a bit of bodyfat. This will be my fifth cycle

Got to admit my diet sucks right now. I get about 240 grams of protein everyday but protein is all I really focus on. I know I need to go hardcore with my diet or I'll not get the results im looking for. Really unsure about my calorie intake while trying to cut bodyfat and trying to put on lean mass.

I currently workout out around 3:30 most days, depending on my work schedule.

 

[damien4191]

forgot to add my workout routine

Here's my workout schedule

day 1:chest
day 2: back and biceps
days 3: off
day 4: shoulders and triceps
day 5: legs
day 6: off
day 7: start routine over

right now I'm doing 8-12 reps each set. Haven't been doing much cardio as of late because I haven't been worrying about my diet. When I do cardio I usually do HIT on the eliptical. Usually for 20 minutes

 

[samwoods622]

Hi everybody,
I'm Sam Woods here... I'm 26 years old. Is there anyone who can provide me some simple diet tips to build body fats and muscles.... waiting for reply.

Thanks!

 

[3J]

I am using lite milk. I can switch to skim if it makes a big difference.
Any suggestions on what veggies to add?

usually the greener the better... brocolli.. green bell peppers... anything that's hard to digest.. lol

 

[3J]

6'1
235
10% bodyfat
ectomorph

starting a cycle in a few weeks. Going to be using test e, eq, Winstrol (winny), and Anavar (var) . First time I've used Anavar (var) and Winstrol (winny). Looking to put on some good lean mass and maybe lose a bit of bodyfat. This will be my fifth cycle

Got to admit my diet sucks right now. I get about 240 grams of protein everyday but protein is all I really focus on. I know I need to go hardcore with my diet or I'll not get the results im looking for. Really unsure about my calorie intake while trying to cut bodyfat and trying to put on lean mass.

I currently workout out around 3:30 most days, depending on my work schedule.

well.. we need a baseline to know what the next step is...

how about u log everything u eat for the next two days.. be as specific as possible.. and get back to me..

 

[3J]

Hi everybody,
I'm Sam Woods here... I'm 26 years old. Is there anyone who can provide me some simple diet tips to build body fats and muscles.... waiting for reply.

Thanks!

http://www.steroidology.com/forum/diet-forum/592432-8-tips-beginning-weight-loss-dieters.html


if u wanna get ur diet checked read through post 1 of this thread and do whats asked.. get back to me

 

[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????

3J- My diet while I lean is like this:

I eat all the meat, dairy, vegi's, and berry fruits (besides Blue berries in ALL only in the am) that I want.

Thus, High cals & proteins low carbs.

To be honest my intake is like this while leaning:
2075-3400 cals per day
230-310 proteins day
20-50 carbs per day

Typical day of eating:
9am Strawberries
Peanut Butter (couple tblspoons)
Protein shake

10:30 snack is always lunch meat and cheese (hard salami, turkey, roast beef, chicken)

12:00PM Lunch: most of the time its Hamburger (about 1/2 - 1lb)

2:00PM Protein shake
Lunch meat & Cheese

4:00Pm (only sometimes have another snack of meat..usually like a pepperoni stick or beef jerkey)

6PM GYM Pre-Drink: I do cardio 4/5 x's a week; each burning 600-1000 cals per session. I do a 5 on 2 off weight training throughout the week as well. My workouts are timed down to no longer than 1.25hrs (I was going longer which I found is no good for me).

8PM Dinner: always as much vegi's (esparagus, green beans, salad), meat (usually either pork or steak), eggs, and dairy (cheeses).

Please advice: I really appreciate your help if you can see anything that might work better. ~~~~I have 1 cheat day per week usually either fridays or saturdays (I usually will incorporate some choclate or some fruits as my cheat..sometimes pizza as well).

 

[CV5800]

Age-30
H- 67" (5'7")
Wt-165
BMR-1696.24
TDEE- 2926 (used 1.725)
Goal- MASS, MASS and more MASS
Supps- Gonna start Beastdrol (4 weeks)
Forma Stanz on cycle
Whey protein
*Yes I have proper PCT and Liver*

Workout- Gonna be training DC style. Training time is anywhere from 7:30am to 11am, usually between meal 2 & 3 or 3 & 4

Here is a typical diet:

Meal 1 (As soon as I wake about 6:30am)
Banana

Meal 2
Some kind of Juice usually OJ
2 medium eggs w/1 cup egg white
Cream of wheat or Oats
3 slices of Turkey Bacon or 1 sausage pattie
*Sometimes I like to replace the oats with a few sweet potato pancakes*

Meal 3
Apple and Whey protein

Meal 4
Tuna sandwich or Turkey sandwich
Cottage Cheese

Meal 5
Usually Steak, Chicken or Turkey
Brown rice
Asparagus or brocoli
Spinich salad w/ italian dressing

Meal 6 (bedtime meal about 9:30pm)
Handful of nuts

*No matter where the workout is, I always use 2 scoops of Gold Standard Whey after the workout*

This of course is just a sample. Its close to a typical day however. I know it ain't perfect, but thats why I am here. I have through this diet forum for about a week before I posted this.

 

[3J]

Age-30
H- 67" (5'7")
Wt-165
BMR-1696.24
TDEE- 2926 (used 1.725)
Goal- MASS, MASS and more MASS
Supps- Gonna start Beastdrol (4 weeks)
Forma Stanz on cycle
Whey protein
*Yes I have proper post cycle therapy (pct) and Liver*

Workout- Gonna be training DC style. Training time is anywhere from 7:30am to 11am, usually between meal 2 & 3 or 3 & 4

Here is a typical diet:

Meal 1 (As soon as I wake about 6:30am)
Banana

Meal 2
Some kind of Juice usually OJ
2 medium eggs w/1 cup egg white
Cream of wheat or Oats
3 slices of Turkey Bacon or 1 sausage pattie
*Sometimes I like to replace the oats with a few sweet potato pancakes*

Meal 3
Apple and Whey protein

Meal 4
Tuna sandwich or Turkey sandwich
Cottage Cheese

Meal 5
Usually Steak, Chicken or Turkey
Brown rice
Asparagus or brocoli
Spinich salad w/ italian dressing

Meal 6 (bedtime meal about 9:30pm)
Handful of nuts

*No matter where the workout is, I always use 2 scoops of Gold Standard Whey after the workout*

This of course is just a sample. Its close to a typical day however. I know it ain't perfect, but thats why I am here. I have through this diet forum for about a week before I posted this.

your gonna have to justify that 1.75 multiplying factor.. what do u do for a living.. whats ur cardio look like.. whats ur split.. now many days a week u work out?

 

[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

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

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)

Diet:

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


Realistically how much body fat can you drop in 12 weeks?

 

[barrysanders]

any idea what ur exact intake is when ur leaning.. losing 30lbs in 45 days means ur eating way under ur tdee and starving urself...

i would recommend u start counting ur calories.. so we know what ur baseline is when ur cutting.. then we can make the changes necessary...

tren is by far my favorite compound... its harsh, but the results are amazing.. though i dont think u should be eating too little on it.. nothing more then 800 calories under ur tdee imo..

3J- My diet while I lean is like this:

I eat all the meat, dairy, vegi's, and berry fruits (besides Blue berries in ALL only in the am) that I want.

Thus, High cals & proteins low carbs.

To be honest my intake is like this while leaning:
2075-3400 cals per day
230-310 proteins day
20-50 carbs per day

Typical day of eating:
9am Strawberries
Peanut Butter (couple tblspoons)
Protein shake

10:30 snack is always lunch meat and cheese (hard salami, turkey, roast beef, chicken)

12:00PM Lunch: most of the time its Hamburger (about 1/2 - 1lb)

2:00PM Protein shake
Lunch meat & Cheese

4:00Pm (only sometimes have another snack of meat..usually like a pepperoni stick or beef jerkey)

6PM GYM Pre-Drink: I do cardio 4/5 x's a week; each burning 600-1000 cals per session. I do a 5 on 2 off weight training throughout the week as well. My workouts are timed down to no longer than 1.25hrs (I was going longer which I found is no good for me).

8PM Dinner: always as much vegi's (esparagus, green beans, salad), meat (usually either pork or steak), eggs, and dairy (cheeses).

Please advice: I really appreciate your help if you can see anything that might work better. ~~~~I have 1 cheat day per week usually either fridays or saturdays (I usually will incorporate some choclate or some fruits as my cheat..sometimes pizza as well).

 

[damien4191]

well.. we need a baseline to know what the next step is...

how about u log everything u eat for the next two days.. be as specific as possible.. and get back to me..

Here's what I had today. This is what my meals look like just about everyday.

day 1: (worked 7-3)
breakfast
protein shake
cereal bar
yogurt

snack:
protein bar
3 scoops of peanut butter

lunch:
turkey sandwhich
roast beef sandwhich
bannana
2 pieces of string cheese

pre workout meal:
protein shake
bannana

post workout meal
protein shake

dinner:
chicken
brocolli
rice

snack:
2 peanut butter sanwhiches.

snack:
cassein shake before bed

Start my cycle next week of test E, EQ, and Winstrol (winny). Trying to put on lean mass. Just need some direction with my diet. Thanks for your help.

 

[StoxnBonds]

This is a really awesome thread. 3J is true gentleman for doling out this kind of quality advice.

One point of information (if I'm nitpicking, I apologize): research shows that both pre-workout and post-workout protein supplementation is effective in protein synthesis. However, contrary to what we have all been taught, pre-workout supplementation is actually *more* effective than post-workout supplementation. Amino acid uptake from protein sources pre-workout is something close to double what you get from post-workout supplementation alone. Given how long it takes food-delivered proteins to break down, this pre-workout protein should be something easily digestable, like whey so as to flood your bloodstream with aminos while phenylalinine levels are highest. If you eat just the right food at just the right time an hour or so pre-workout, you can probably get the same effect. But why chance it? Aminos don't hang around for long, so after reading the article below, I started taking some whey protein 30 mins before my workouts. Then more immediately after. Link to the study appears below.

This study was designed to determine whether the response of muscle protein metabolism to an EAC (essential amino acid-carbohydrate) solution was different if consumed immediately before resistance exercise rather than immediately after resistance exercise. Ingestion of EAC changed net muscle protein balance from negative values, i.e., net release, to positive net uptake, in both trials. However, the total response to the consumption of EAC immediately before exercise was greater than the response when EAC was consumed immediately after exercise. Furthermore, it appears that the change from a catabolic state in the muscle to an anabolic state was primarily
due to an increase in muscle protein synthesis.

Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.

uoguelph.ca/hhns/grad/courses/pdf_grad/HHNS6700F08/HHNS6700F08Tiptonetal_Leslie.pdf

 

[DMW]

Your the man!

 

[3J]

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

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.*
interesting philosophy.... im not too keen about it, but if it works for u then ur g2g

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.*
im guessing ur elliptical etc.. cardio is pwo?
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)
ur saturday cardio should be done in the am before u eat anything.. 45 min low intensity incline brisk walk should be good.. dont let ur hr get up there too high
Diet:

meal #1
4 Large eggs:
280 cals/18gF/4gC/24gP
ease up on the fats here.. and up the protein... dont mix too much fat with carbs.. i would drop to two whole eggs. and up 3 egg whites.. or the shake.. whatever.. lol
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
just a shake? u cant depend on shakes so much.. ur shakes should be pwo only... or supplement meals.. they shouldn't be stand alone

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
switch to olive oil...

Meal #4*

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

1tbsp Conola Oil
120 cals/14gF/0gC/ogP
........................Total
360 Cals/14gF/0gC/52gP
again, conola oil is crap.. olive oil.. extra virgine.. also.. ur about to workout and u dont have any carbs??? switch meal 3 with meal 4
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


Realistically how much body fat can you drop in 12 weeks?

well.. u have to do the math... ur 18% at 246lbs.. at the rate ur going.. ull drop anywhere from 1-3lbs a week.. it'll seriously be hard to tell.. genetics play a major roll


ok take ur brown rice out from meal 6 and do a white bagel or white rice with meal 5... take the chicken in meal 6 and do a lean beef.. like roast beef or london broil (u can also opt for casein shake with a efa)