Free Diet Advice from 3J

[3J]

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
that's a real broad intake ur talking about a 1400 calorie difference...
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)
yay!!! processed meat!!!
12:00PM Lunch: most of the time its Hamburger (about 1/2 - 1lb)
come on now!
2:00PM Protein shake
Lunch meat & Cheese
lunch meat?
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).
ok
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).

have u had a chance to look at my sample cutting diet??

what was ur bmr/tdee??

 

[3J]

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
cerreal bar??? how bout some oats??
snack:
protein bar
3 scoops of peanut butter
crap.. eat real food.. is the pb natural??
lunch:
turkey sandwhich
roast beef sandwhich
bannana
2 pieces of string cheese
two sandwiches?? this is just too much.. move a sandwich to ur preworkout meal
pre workout meal:
protein shake
bannana

post workout meal
protein shake
add 1/2 a bagel
dinner:
chicken
brocolli
rice
drop the rice
snack:
2 peanut butter sanwhiches.
make it one
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.

i wonder what the caloric intake is on all this..

u think u can input all this into fitday.com or look up the nutrition facts to get a daily total?

 

[3J]

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

nice article..

i'd like to see who funds that type of research... i bet i have a fairly good guess... the supp companies...


yea.. supps are good in their own way.. but food is king..

real food makes ur body work.. it helps ur metabolism and is better absorbed then whey..

remember that there are alot of philosophies out there.. .

im just following the one i best believe works.. and that changes over time with new info...

but i dont believe a shake pre-workout alone is good.. maybe a shake with ur meal.. i would be ok with that.. a shake to suppliment ur meal.. not to replace it

 

[3J]

Your the man!

thanks!

 

[CV5800]

Age-30
H- 67" (5'7")
Wt-165
BMR-1696.24
TDEE- 2926 (used 1.725) or 2629 using 1.55
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*

Gonna change a few things from my previous post. Workout time will be 8:30am.

Here is a diet I tried to put together from this site:

6:30am Meal 1: Pro/Carb
4 Egg Whites, 2 whole eggs, 1 cup oatmeal, banana
OR
4 Egg Whites, 3 slices of turkey bacon, 2 Sweet Potato Pancakes w/PB, banana

Workout at 8:30am

9:30am PWO
2 Scoops Whey Protein / Apple or berries

10:30 am Meal 2 PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
OR
Turkey sandwich on wheat bread, yams


12:30pm Meal 3: Pro/Fat
Lean Ground Beef, Pepper Jack string cheese, green veggies
OR
Turkey, low fat yogurt, veggies

3pm Meal 4: Pro/Carb
1 Can of Tuna, 1 Tbsp Full Fat Mayonnaise, Spinach salad, Sweet potato
OR
Chicken breast, Noodles and spaghetti sauce, Cream of wheat

Meal 5: Pro/Fat
Lean meat, 2 Tbsp Natural Peanut Butter


Meal 8: Before Bed
2 Scoops of Whey Protein

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?

I am a cargo pilot. So I have to push around sheets of cargo that are anywhere from 400-2000lbs. If you don't like the 1.75, TDEE for 1.55 =2629

While on the 4 week cycle of Beastdrol and Forma Stanz, I will not do any cardio. My goal is to put on weight. I do not care about be cut or lean right now. I want to bulk up period. I have read that higher carbs on the Beast is needed.

I will be using Doggcrap methods for the 4 weeks. Looks like this:

Monday
Floor Press
Smith Standing
Skull Crushers
Pull Downs
DL

Wednesday
Barbell Curl
Pinwheel Curl
Seated Ham Curl
Leg Extension

Friday
Hammer Incline
Seated DB Press
Close Grip Bench
Weighted Pullups
Rack DL

Monday
DB Curl
Bar Rollers
Laying Ham Curl
Front Squats



Wednesday
DB Bench
Hammer strength press
Weighted Dips
Hammer Strength Lat Pull
T-Bar

Friday
Cable Curl
Reverse Curl
Hamstring Plate drag
Hack Squats

 

[dav1dg90]

***editing****

 

[Jhow]

3J, Thanks for taking the time to help us out and share all of this great information.
I am going to start my own thread, but I need to get some input on my body fat% first.

6'0"
165lb
I apologize if the pictures are inadequate.

steroidology.com/forum/members/jhow-albums-bf-purposes-picture941-bfcomp1.jpg
steroidology.com/forum/members/jhow-albums-bf-purposes-picture940-bfcomp2.jpg

 

[3J]

Age-30
H- 67" (5'7")
Wt-165
BMR-1696.24
TDEE- 2926 (used 1.725) or 2629 using 1.55
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*

Gonna change a few things from my previous post. Workout time will be 8:30am.

Here is a diet I tried to put together from this site:

6:30am Meal 1: Pro/Carb
4 Egg Whites, 2 whole eggs, 1 cup oatmeal, banana
OR
4 Egg Whites, 3 slices of turkey bacon, 2 Sweet Potato Pancakes w/PB, banana

Workout at 8:30am

9:30am PWO
2 Scoops Whey Protein / Apple or berries

10:30 am Meal 2 PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
OR
Turkey sandwich on wheat bread, yams


12:30pm Meal 3: Pro/Fat
Lean Ground Beef, Pepper Jack string cheese, green veggies
OR
Turkey, low fat yogurt, veggies

3pm Meal 4: Pro/Carb
1 Can of Tuna, 1 Tbsp Full Fat Mayonnaise, Spinach salad, Sweet potato
OR
Chicken breast, Noodles and spaghetti sauce, Cream of wheat

Meal 5: Pro/Fat
Lean meat, 2 Tbsp Natural Peanut Butter


Meal 8: Before Bed
2 Scoops of Whey Protein





I am a cargo pilot. So I have to push around sheets of cargo that are anywhere from 400-2000lbs. If you don't like the 1.75, TDEE for 1.55 =2629

While on the 4 week cycle of Beastdrol and Forma Stanz, I will not do any cardio. My goal is to put on weight. I do not care about be cut or lean right now. I want to bulk up period. I have read that higher carbs on the Beast is needed.

I will be using Doggcrap methods for the 4 weeks. Looks like this:

Monday
Floor Press
Smith Standing
Skull Crushers
Pull Downs
DL

Wednesday
Barbell Curl
Pinwheel Curl
Seated Ham Curl
Leg Extension

Friday
Hammer Incline
Seated DB Press
Close Grip Bench
Weighted Pullups
Rack DL

Monday
DB Curl
Bar Rollers
Laying Ham Curl
Front Squats



Wednesday
DB Bench
Hammer strength press
Weighted Dips
Hammer Strength Lat Pull
T-Bar

Friday
Cable Curl
Reverse Curl
Hamstring Plate drag
Hack Squats

take your diet and put it into fitday.com... let me know ur totals

 

[3J]

3J, Thanks for taking the time to help us out and share all of this great information.
I am going to start my own thread, but I need to get some input on my body fat% first.

6'0"
165lb
I apologize if the pictures are inadequate.

steroidology.com/forum/members/jhow-albums-bf-purposes-picture941-bfcomp1.jpg
steroidology.com/forum/members/jhow-albums-bf-purposes-picture940-bfcomp2.jpg

dude ur bf is low.. but uv got some work to do with ur lbm...

10%bf... figure ur bmr/tdee

 

[CV5800]

take your diet and put it into fitday.com... let me know ur totals

Calories= 3049
Fat= 104g
Carb= 198g
Protein= 324

 

[rickybuzbee]

age - 21
weight - 205
height - 6'
bf - 13%
goals - cut down to 10-11% and maintain a lean bulk
BMR - 2121
TDEE - 3288
diet -
6:30am - 4 eggs 31/2/24-347
cup grapes 1/27/0
8:30am - shake 44/28/12-400
11am - 2 chicken strips 18/16/9-210
cup of chicken pot pie 11/36/21 - 380
cup of carrots 1/12/0 - 52
1pm - 1 cup golean 9/37/3 - 190
PB16/12/34 - 420
WORKOUT 2pm
4pm - shake 44/28/12-400
5:30pm - 2 cans tuna 52/0/8 - 280
7:30pm - turkey sub 77/125/27 - 1030
MACROS - 304/323/150 - 3809

i am not trying to do any special diet im just on a military base and i eat what i can when its available. im getting my own house soon and would like tweaks and ways to better my diet.

 

[Jhow]

-

 

[3J]

Age-30
H- 67" (5'7")
Wt-165
BMR-1696.24
TDEE- 2926 (used 1.725) or 2629 using 1.55
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*

Gonna change a few things from my previous post. Workout time will be 8:30am.

Here is a diet I tried to put together from this site:

6:30am Meal 1: Pro/Carb
4 Egg Whites, 2 whole eggs, 1 cup oatmeal, banana
OR
4 Egg Whites, 3 slices of turkey bacon, 2 Sweet Potato Pancakes w/PB, banana
up the egg whites two more
Workout at 8:30am

9:30am PWO
2 Scoops Whey Protein / Apple or berries
drop the apple or berries... do a whole white bagel
10:30 am Meal 2 PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
OR
Turkey sandwich on wheat bread, yams


12:30pm Meal 3: Pro/Fat
Lean Ground Beef, Pepper Jack string cheese, green veggies
OR
Turkey, low fat yogurt, veggies
u need carbs here
3pm Meal 4: Pro/Carb
1 Can of Tuna, 1 Tbsp Full Fat Mayonnaise, Spinach salad, Sweet potato
OR
Chicken breast, Noodles and spaghetti sauce, Cream of wheat
yea the "or has crappy carbs in it... rethink this with complex carbs
Meal 5: Pro/Fat
Lean meat, 2 Tbsp Natural Peanut Butter


Meal 8: Before Bed
2 Scoops of Whey Protein

switch this to casein



I am a cargo pilot. So I have to push around sheets of cargo that are anywhere from 400-2000lbs. If you don't like the 1.75, TDEE for 1.55 =2629

While on the 4 week cycle of Beastdrol and Forma Stanz, I will not do any cardio. My goal is to put on weight. I do not care about be cut or lean right now. I want to bulk up period. I have read that higher carbs on the Beast is needed.

I will be using Doggcrap methods for the 4 weeks. Looks like this:

Monday
Floor Press
Smith Standing
Skull Crushers
Pull Downs
DL

Wednesday
Barbell Curl
Pinwheel Curl
Seated Ham Curl
Leg Extension

Friday
Hammer Incline
Seated DB Press
Close Grip Bench
Weighted Pullups
Rack DL

Monday
DB Curl
Bar Rollers
Laying Ham Curl
Front Squats



Wednesday
DB Bench
Hammer strength press
Weighted Dips
Hammer Strength Lat Pull
T-Bar

Friday
Cable Curl
Reverse Curl
Hamstring Plate drag
Hack Squats

u need another 600 calories

and.. if u dont add weight.. add 200 calories every 3rd day untill u do.. since ur job seems to be active

 

[Jhow]

24
165lbs
6'0"
10% bf

Goal: To gain mass and strength. Id like to get my body weight up to >185lbs.

BMR= 1845
TDEE=2675 (1.45x)

Activity: full body workout 3x a week
I'm a server, so I spend a lot of time on my feet, moving around etc. Rugby once a week.

Cal/Fat/Carb/Pro

7am Meal One 717/16/106/40
5 large egg whites 85/0.3/1.2/18
2 large egg yolks 109/9/1/5.4
Small amounts of various omelet ingredients
(ham/bellpeppers/mushrooms/onions)
12oz Orange Juice 169/0.2/40.7/2.5
½ cup oats 331/5.9/56.4/14.4
Strawb's &blueberries 22/0.2/5.3/0.5

11am Meal Two 260/10/35/10
2 slices whole wheat bread 138/2/24.5/6
1 tbsp peanut butter 94/8/3/4
½ tbspn grape jelly 25/0/7/0

3pm Meal Three 999/47/60/81
8oz boneless chicken 538/30.6/0/61.4
1 piece pita bread 234/1/47.3/7.7
cheddar cheese 191/14.8/3.9/10.7
onions/pepper 37/0.2/8.6/1.1

10pm Meal Four 761/30/56/66
6 oz lean Pork loin (I don't plan on eating this regularly) 354/16.3/0/48.5
2 cups spinach (lightly sautéed) 14/0.2/2.2/1.7
1 large sweet potato 210/6/36.6/3.6
12 oz 2% milk 183/7.2/17.1/12.1

12:30/1am Casein 303/7/20/36
Casein protein 120/1/3/24
12oz 2%milk 183/7.2/17.1/12.1

PWO 342/4/29/49
Whey protein 260/3/8/48
½ cup blue berries 82/1/21/1


Totals- Cal- 3382 Fat-114 Carb-306 Pro-282
Totals w/o whey/casein- 2737/103/257/197

I'm a full time student and work full time so my schedule is pretty crazy/unpredictable. I work out when I can and I eat when I can. The times of meals vary depending on the day. I've been out of whey/casein for a few months now (unemployment) but am bringing them back into my diet, so I went ahead and added them in there, but know that for the past few weeks, they were absent (I had tuna/whatever I could find as pwo food).

 

[3J]

age - 21
weight - 205
height - 6'
bf - 13%
goals - cut down to 10-11% and maintain a lean bulk
BMR - 2121
TDEE - 3288
diet -
6:30am - 4 eggs 31/2/24-347
cup grapes 1/27/0

8:30am - shake 44/28/12-400
11am - 2 chicken strips 18/16/9-210
cup of chicken pot pie 11/36/21 - 380
cup of carrots 1/12/0 - 52
1pm - 1 cup golean 9/37/3 - 190
PB16/12/34 - 420
WORKOUT 2pm
4pm - shake 44/28/12-400
5:30pm - 2 cans tuna 52/0/8 - 280
7:30pm - turkey sub 77/125/27 - 1030
MACROS - 304/323/150 - 3809

i am not trying to do any special diet im just on a military base and i eat what i can when its available. im getting my own house soon and would like tweaks and ways to better my diet.

ok.. u cant really cut down and bulk.. which one do u wanna do first??? one battle at a time

 

[3J]

24
165lbs
6'0"
10% bf

Goal: To gain mass and strength. Id like to get my body weight up to >185lbs.

BMR= 1845
TDEE=2675 (1.45x)

Activity: full body workout 3x a week
I'm a server, so I spend a lot of time on my feet, moving around etc. Rugby once a week.
i love rugby
Cal/Fat/Carb/Pro

7am Meal One 717/16/106/40
5 large egg whites 85/0.3/1.2/18
2 large egg yolks 109/9/1/5.4
Small amounts of various omelet ingredients
(ham/bellpeppers/mushrooms/onions)
12oz Orange Juice 169/0.2/40.7/2.5
drop the oj.. up the oats
½ cup oats 331/5.9/56.4/14.4
Strawb's &blueberries 22/0.2/5.3/0.5


11am Meal Two 260/10/35/10
2 slices whole wheat bread 138/2/24.5/6
1 tbsp peanut butter 94/8/3/4
½ tbspn grape jelly 25/0/7/0

dude, where's the protein??? lower ur fat intake and add meat!!

3pm Meal Three 999/47/60/81
8oz boneless chicken 538/30.6/0/61.4
1 piece pita bread 234/1/47.3/7.7
cheddar cheese 191/14.8/3.9/10.7
onions/pepper 37/0.2/8.6/1.1
bulking doesn't mean eatig crappy food.. pita bread is simple carb... drop it for complex carb
10pm Meal Four 761/30/56/66
6 oz lean Pork loin (I don't plan on eating this regularly) 354/16.3/0/48.5
2 cups spinach (lightly sautéed) 14/0.2/2.2/1.7
1 large sweet potato 210/6/36.6/3.6
12 oz 2% milk 183/7.2/17.1/12.1
make it skim
12:30/1am Casein 303/7/20/36
Casein protein 120/1/3/24
12oz 2%milk 183/7.2/17.1/12.1
eat a real meal before ur workout casein should be before bed
PWO 342/4/29/49
Whey protein 260/3/8/48
½ cup blue berries 82/1/21/1

mix casein with ur whey pwo.. since its ur last meal.. and consume 1/2 a white bagel
Totals- Cal- 3382 Fat-114 Carb-306 Pro-282
Totals w/o whey/casein- 2737/103/257/197

I'm a full time student and work full time so my schedule is pretty crazy/unpredictable. I work out when I can and I eat when I can. The times of meals vary depending on the day. I've been out of whey/casein for a few months now (unemployment) but am bringing them back into my diet, so I went ahead and added them in there, but know that for the past few weeks, they were absent (I had tuna/whatever I could find as pwo food).

u need to up your calories to 3100...

evenly divide your carbs within ur meals.. evenly divide ur protein.. keep ur fats low and ur carbs high... get urself to 3100 calories.. update ur diet and get back to me.. so i can see what else needs to be changed

 

[rickybuzbee]

i want to do a very clean bulk so i dont put on more fat. so body fat percentage will stay the same or lower because the actually amount of fat wont be higher in poundage. i might be wrong on what im thinking would happen. but i want a clean bulk.

 

[Welter]

i want to do a very clean bulk so i dont put on more fat. so body fat percentage will stay the same or lower because the actually amount of fat wont be higher in poundage. i might be wrong on what im thinking would happen. but i want a clean bulk.

Kind of a misnomer unless you have freakish genes. You either bulk or cut. The goal is to put on lbm and keep your bf to a minimum. You cant stop adding bf entirely but you can limit it the best you can. Eating clean will do that.

 

[rickybuzbee]

yes thats what i want to try and do. minimize bf additions while adding weight with a clean diet.

 

[3J]

age - 21
weight - 205
height - 6'
bf - 13%
goals - cut down to 10-11% and maintain a lean bulk
BMR - 2121
TDEE - 3288
diet -
6:30am - 4 eggs 31/2/24-347
cup grapes 1/27/0
ur carbs should be evenly divided throughout the day.. drop the grapes and add oats..
8:30am - shake 44/28/12-400
11am - 2 chicken strips 18/16/9-210
cup of chicken pot pie 11/36/21 - 380
cup of carrots 1/12/0 - 52
chicken pot pie??? chicken strips?? are those fried??
1pm - 1 cup golean 9/37/3 - 190
PB16/12/34 - 420
so you eat some cereal before ur workout??? that's it??
WORKOUT 2pm
4pm - shake 44/28/12-400
and you ONLY have a shake??
5:30pm - 2 cans tuna 52/0/8 - 280
7:30pm - turkey sub 77/125/27 - 1030
MACROS - 304/323/150 - 3809
and then u scarf down 1000 calories before bed??? with almost 100g carbs?? did u know carbs before bed lower gh production overnight??
i am not trying to do any special diet im just on a military base and i eat what i can when its available. im getting my own house soon and would like tweaks and ways to better my diet.

go back to the first post of this thread.. find my sample bulking diet.. look at the way i have things set up.. u need to research a bit.. i cant spoon feed u.. that takes time.. and money