3J
Super Moderator
Pics would be great. Send em to m if u dont wanna post on the open forum. 3jdiet@gmail.com
Free Diet Advice from 3J
- Thread starter 3J
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Detour5
New member
I don't mind uploading my pics here, nothing to be ashamed of ;o)
Just my camera phone, and not very good, I gave up trying to get the light so that you could see what I see, didn't attempt to get my legs at all, but they have a bit of visible separation. Obviously my body fat is higher than it was 4 - 5 months ago, but maybe these (bad) pics can help somewhat. I found an old picture of myself about a few months before I got pregnant, only a midsection picture but I think you get the idea..
Just my camera phone, and not very good, I gave up trying to get the light so that you could see what I see, didn't attempt to get my legs at all, but they have a bit of visible separation. Obviously my body fat is higher than it was 4 - 5 months ago, but maybe these (bad) pics can help somewhat. I found an old picture of myself about a few months before I got pregnant, only a midsection picture but I think you get the idea..
3J
Super Moderator
whats your current workout/activity routine look like?? get specific please.. include cardio if any
Age-27
Weight-221
Height-69 inches
BF- 18.65%
Goals- Lower body fat
BMR-2141
TDEE-3693
Workout and Diet:
Meal 1- 1/2 cup oats with 8 egg whites
Cardio for 30 min average heart rate of 135 to 140
Meal 2- Protien shake prue whey isolate 40 grams of protien
Meal 3- 10 of can chicken, 1 oz cashews and 1/2 cup brown rice
Meal 4 and 5 same, some time I switch the protien with turkey fish or beef and sweet potatoes and green vegges
Weight lifting
Protien shake after workout
Meal 6- Lean Beef of Fish
Bed
Workouts
Day1- Legs
Day2- Chest
Day3-Shoulders
Day4-Back
Day5-Biceps
Day6-Triceps
Day7-Rest
I try to do cardio 3 to 4 times a week with a average heart rate of 135-140
I have just ran a 8 week cycle of
TEST PROP 100 EOD
TREN ACTE 100 EOD
WINN 40mg every day for the last 8 weeks
Weight-221
Height-69 inches
BF- 18.65%
Goals- Lower body fat
BMR-2141
TDEE-3693
Workout and Diet:
Meal 1- 1/2 cup oats with 8 egg whites
Cardio for 30 min average heart rate of 135 to 140
Meal 2- Protien shake prue whey isolate 40 grams of protien
Meal 3- 10 of can chicken, 1 oz cashews and 1/2 cup brown rice
Meal 4 and 5 same, some time I switch the protien with turkey fish or beef and sweet potatoes and green vegges
Weight lifting
Protien shake after workout
Meal 6- Lean Beef of Fish
Bed
Workouts
Day1- Legs
Day2- Chest
Day3-Shoulders
Day4-Back
Day5-Biceps
Day6-Triceps
Day7-Rest
I try to do cardio 3 to 4 times a week with a average heart rate of 135-140
I have just ran a 8 week cycle of
TEST PROP 100 EOD
TREN ACTE 100 EOD
WINN 40mg every day for the last 8 weeks
Detour5
New member
Thank you so much 3J.
OK.
Not been as structured lately depending on morning sickness. But even so it looks something like this:
(Side note) - the Dr knows what I do and says if I did it before pregnancy I'm fine to carry on, just don't get overheated)
Cardio - 2 - 3 days, sometimes in morning before breakfast (habit or only time I can do) or evening before dinner, 20 mins moderate pace. Don't monitor hr but holding a conversation would be strained. Being pregnant my hr is around 15 - 20 beats higher than normal although my resting pulse has still been at 55 when tested.
Gymnastics - Afternoon before lunch from 1 - 1.5 hrs. Consists of light cardio for 5 mins, stretching for around 20 mins and then practice for about 30 min - 40 mins. That will be a warm up of handstand practice, holding for 3 minutes straight - wall supported. Unsupported handstands held for as long as possible, split handstands, cartwheels, roundoffs (cartwheel pushed out and twisted like a flip), backbend to bridge and back to standing, walkovers (kick to split handstand and bend the back to land on floor with foot as close to hand as poss, leaving second foot to step out or still in air) If energetic, front flip practices - with spotter! The end of practice has me doing strength exercises like push ups, pull ups, handstand shrugs, V-ups, arches, bridge push ups, deep squats and one legged squats, to keep conditioned. Usually all 2 sets of 10 - 15. Pull ups more like 2 sets 5, getting too tough for me now
(
Dance - 2 - 3 days a week. Hip hop dancing, usually try to limit to 20 - 30 minutes, sometimes 45. I get hot and am aware that I shouldn't overheat.
I have a 4 year old daughter so I tend to do a few things with her too - she also does gymnastics so I sometimes coach her a little, take her places, to and from school etc. Everyday housework so some days on my feet almost all day. Work from home with my husband, we own a recording studio in the bottom of our home so I often go down there to do some work. But it's sitting in front of a computer mostly, for around 3 - 5 hours a day.
Calculations will be tough because I know my metabolism will have increased with the pregnancy, and I have days where I can vomit up to 10 times in one day which also messes with my metabolism. My weight has basically stayed the same from when I found out I was pregnant and you can see form my pics that my bump is quite noticeable - at least the side angle anyway. But saying that I have started to gain weight now thank god! Just need my strength back to where I feel better.
A little insight, I used to do sets of 40 push ups non stop, but now, I struggle past 15, have to fight to get to 10!! I know inadequate food is the main reason.
Hope the info is enough for you. Tried to be specific.
OK.
Not been as structured lately depending on morning sickness. But even so it looks something like this:
(Side note) - the Dr knows what I do and says if I did it before pregnancy I'm fine to carry on, just don't get overheated)
Cardio - 2 - 3 days, sometimes in morning before breakfast (habit or only time I can do) or evening before dinner, 20 mins moderate pace. Don't monitor hr but holding a conversation would be strained. Being pregnant my hr is around 15 - 20 beats higher than normal although my resting pulse has still been at 55 when tested.
Gymnastics - Afternoon before lunch from 1 - 1.5 hrs. Consists of light cardio for 5 mins, stretching for around 20 mins and then practice for about 30 min - 40 mins. That will be a warm up of handstand practice, holding for 3 minutes straight - wall supported. Unsupported handstands held for as long as possible, split handstands, cartwheels, roundoffs (cartwheel pushed out and twisted like a flip), backbend to bridge and back to standing, walkovers (kick to split handstand and bend the back to land on floor with foot as close to hand as poss, leaving second foot to step out or still in air) If energetic, front flip practices - with spotter! The end of practice has me doing strength exercises like push ups, pull ups, handstand shrugs, V-ups, arches, bridge push ups, deep squats and one legged squats, to keep conditioned. Usually all 2 sets of 10 - 15. Pull ups more like 2 sets 5, getting too tough for me now
(Dance - 2 - 3 days a week. Hip hop dancing, usually try to limit to 20 - 30 minutes, sometimes 45. I get hot and am aware that I shouldn't overheat.
I have a 4 year old daughter so I tend to do a few things with her too - she also does gymnastics so I sometimes coach her a little, take her places, to and from school etc. Everyday housework so some days on my feet almost all day. Work from home with my husband, we own a recording studio in the bottom of our home so I often go down there to do some work. But it's sitting in front of a computer mostly, for around 3 - 5 hours a day.
Calculations will be tough because I know my metabolism will have increased with the pregnancy, and I have days where I can vomit up to 10 times in one day which also messes with my metabolism. My weight has basically stayed the same from when I found out I was pregnant and you can see form my pics that my bump is quite noticeable - at least the side angle anyway. But saying that I have started to gain weight now thank god! Just need my strength back to where I feel better.
A little insight, I used to do sets of 40 push ups non stop, but now, I struggle past 15, have to fight to get to 10!! I know inadequate food is the main reason.
Hope the info is enough for you. Tried to be specific.
Hear to learn
New member
3J
Super Moderator
well ur activity level is fairly high... but we're gonna have to start somewhere...OK.
Not been as structured lately depending on morning sickness. But even so it looks something like this:
(Side note) - the Dr knows what I do and says if I did it before pregnancy I'm fine to carry on, just don't get overheated)
Cardio - 2 - 3 days, sometimes in morning before breakfast (habit or only time I can do) or evening before dinner, 20 mins moderate pace. Don't monitor hr but holding a conversation would be strained. Being pregnant my hr is around 15 - 20 beats higher than normal although my resting pulse has still been at 55 when tested.
Gymnastics - Afternoon before lunch from 1 - 1.5 hrs. Consists of light cardio for 5 mins, stretching for around 20 mins and then practice for about 30 min - 40 mins. That will be a warm up of handstand practice, holding for 3 minutes straight - wall supported. Unsupported handstands held for as long as possible, split handstands, cartwheels, roundoffs (cartwheel pushed out and twisted like a flip), backbend to bridge and back to standing, walkovers (kick to split handstand and bend the back to land on floor with foot as close to hand as poss, leaving second foot to step out or still in air) If energetic, front flip practices - with spotter! The end of practice has me doing strength exercises like push ups, pull ups, handstand shrugs, V-ups, arches, bridge push ups, deep squats and one legged squats, to keep conditioned. Usually all 2 sets of 10 - 15. Pull ups more like 2 sets 5, getting too tough for me now
Dance - 2 - 3 days a week. Hip hop dancing, usually try to limit to 20 - 30 minutes, sometimes 45. I get hot and am aware that I shouldn't overheat.
I have a 4 year old daughter so I tend to do a few things with her too - she also does gymnastics so I sometimes coach her a little, take her places, to and from school etc. Everyday housework so some days on my feet almost all day. Work from home with my husband, we own a recording studio in the bottom of our home so I often go down there to do some work. But it's sitting in front of a computer mostly, for around 3 - 5 hours a day.
Calculations will be tough because I know my metabolism will have increased with the pregnancy, and I have days where I can vomit up to 10 times in one day which also messes with my metabolism. My weight has basically stayed the same from when I found out I was pregnant and you can see form my pics that my bump is quite noticeable - at least the side angle anyway. But saying that I have started to gain weight now thank god! Just need my strength back to where I feel better.
A little insight, I used to do sets of 40 push ups non stop, but now, I struggle past 15, have to fight to get to 10!! I know inadequate food is the main reason.
Hope the info is enough for you. Tried to be specific.
2500 calories...
200g protein
250g carbs
77g fats
divide your carbs into the first four meals of the day... so 250/4 about 62g per meal...
200/6- 33g protein
so this is how meal 1-4 should look
33g protein
60g carbs
8-10g fats
meal 5-6 should look like this
33g protein
less then 5g carbs
15-20g fats
look at it this way.. here is ur arsenal of food that is allowed
protein
turkey/chicken breast
lean ground turkey
lean beef (roast beef/london broid/round steak)
talaipa, pollack, tuna...
carbs
brown rice
yams
sweet potato
red potato
red kidney beans
oats
fats
extra virgin olive oil
coconut oil
almonds
almond butter
natty peanut butter
cashews
avocados (my fav)
theres more out there.. these are some of my favs
use fitday.com to figure out the calories carbs fats and protein involved in these meats..
if you go back to post 1 of this thread and look at my sample bulking diet you'll see how i do it...
3J
Super Moderator
ur cals for bulking are the same as mine and your 160lbs.. im 280lbs.. do u think thats right??
send me a pic to 3jdiet@gmail.com so i can figure out ur bf.. so i can tell u what your daily needs would be
3J
Super Moderator
where are the macros for your diet?
destined4gr8ness
New member
Hi 3j been on this site for a while and all fingers point to you for nutrition.
Little background..
-21yrs
-6'1
-215lbs
-id say 8-11% bf you can easily see my 6 pack..only adipose i have is a little around belly button area, but its more of loose skin? you can still see my lower abs and 2 veins running under them. I have veins in my shoulders, arms, tris, calfs, and quads so id say sub 10%
-Training..I am a d-1 athlete in 2 sports. hockey and lacrosse. Typically my training is very intense. I wake up run 3 miles(stay around 6:20 miles), work labor 8-3, work with my sport specific trainer for 2 hours. its all circuit/non-stop. No compound exercise. All training focused on acceleration, deceleration, and explosiveness. Then I head to my regular gym for weight training to maintain strength.
-Diet
-wake up-cup of green tea/3 hard boiled eggs(only whites)/old fashioned oats(with half scoop of protein)
-lunch-salad w/fat free balsamic dressing/2 servings of fat free cottage cheese
-dinner-boneless,skinless chicken breast/cup of enriched rice(or brown)/one cup broccoli/onions and 2-3 tablespoons of low sodium soy sauce.
-snack is typically a pb&honey(less carbs than jams) with reduced fat pb on whole wheat/35 calorie bread.
goal
-I am looking to cut down to 195 lbs for the beginning of sept/oct for start of my next season. I am going to be supplementing with igf-lr3/oristane to maintain my strength(as it is my greatest attribute athletically)while i cut. I know that physiologically speaking a 20lb reduction in weight will result in a loss of strength. Thats why the igf/oristane are there, as i am too young for aas. I have been lifting intensely for 8 years. only the last 8 weeks off due to injury. Last year i cut down to 195 but I was taking in no carbs, and was very lethargic. On the other hand I was ripped and you could literally run an iv through my abs. I had an 8 pack and was in incredible shape. Trainer said i was 4%bf Even tho i looked good, I felt like shit. Id like to get to 4% again but im fine with 6..I just want to look good, and feel good. my main thing is to have my diet supplement my sport training by giving me enough energy, but supporting my cutting needs.
I apologize for skipping the macros and a few others my laptop is about to die and im about to pass out. if you need them I can post them up tomorrow.
I appreciate any help you can give me nutritionally. I have gotten to where I am now basically on my own. Trial and error. I want to make sure I am in the best shape of my life going into my ncaa career.
Little background..
-21yrs
-6'1
-215lbs
-id say 8-11% bf you can easily see my 6 pack..only adipose i have is a little around belly button area, but its more of loose skin? you can still see my lower abs and 2 veins running under them. I have veins in my shoulders, arms, tris, calfs, and quads so id say sub 10%
-Training..I am a d-1 athlete in 2 sports. hockey and lacrosse. Typically my training is very intense. I wake up run 3 miles(stay around 6:20 miles), work labor 8-3, work with my sport specific trainer for 2 hours. its all circuit/non-stop. No compound exercise. All training focused on acceleration, deceleration, and explosiveness. Then I head to my regular gym for weight training to maintain strength.
-Diet
-wake up-cup of green tea/3 hard boiled eggs(only whites)/old fashioned oats(with half scoop of protein)
-lunch-salad w/fat free balsamic dressing/2 servings of fat free cottage cheese
-dinner-boneless,skinless chicken breast/cup of enriched rice(or brown)/one cup broccoli/onions and 2-3 tablespoons of low sodium soy sauce.
-snack is typically a pb&honey(less carbs than jams) with reduced fat pb on whole wheat/35 calorie bread.
goal
-I am looking to cut down to 195 lbs for the beginning of sept/oct for start of my next season. I am going to be supplementing with igf-lr3/oristane to maintain my strength(as it is my greatest attribute athletically)while i cut. I know that physiologically speaking a 20lb reduction in weight will result in a loss of strength. Thats why the igf/oristane are there, as i am too young for aas. I have been lifting intensely for 8 years. only the last 8 weeks off due to injury. Last year i cut down to 195 but I was taking in no carbs, and was very lethargic. On the other hand I was ripped and you could literally run an iv through my abs. I had an 8 pack and was in incredible shape. Trainer said i was 4%bf Even tho i looked good, I felt like shit. Id like to get to 4% again but im fine with 6..I just want to look good, and feel good. my main thing is to have my diet supplement my sport training by giving me enough energy, but supporting my cutting needs.
I apologize for skipping the macros and a few others my laptop is about to die and im about to pass out. if you need them I can post them up tomorrow.
I appreciate any help you can give me nutritionally. I have gotten to where I am now basically on my own. Trial and error. I want to make sure I am in the best shape of my life going into my ncaa career.
destined4gr8ness
New member
also forgot to mention that I was at 205 by the end of last august. my trainer told me to carb load before going into training camp and in 2 weeks i gained 18lbs. Id say im pretty carb sensitive. I dont know if that plays a big role in my diet. the igf-lr3 will aid in my body absorbing carbs and using in directly for muscle, and will also aid in not storing carbs as fat..hopes that helps. I also plan on starting this diet/supplementation the beginning of may. im in between a job and internship right now, and my trainer starts with me then.
destined4gr8ness
New member
bmr=2165
tdee=3735
tdee=3735
Detour5
New member
My activity level also depends on my sickness level, the more sick I am the less I do. But my energy seems to be coming back these days.
I'll definitely have to build up to that food intake because from being so sick in the first 3 months, my stomach shrank considerably, so eating that much per meal will be a tall order - I'll work up to it. But that amount of protein seems high, I was on that amount of macros when I was building my body for competing (figure - did less when getting ready for fitness). Although my muscles do get worked a fair amount it's purely for strength rather than hypertrophy, would I still need that much protein? I know I'm growing a baby, but even still..
I'm assuming vegetables and fruits are also allowed? No mention of those, but guessing just adding that to my total carb calories? Maybe not the green veg as they are high fibre??
Also - What is London Broil? I am in London England but that isn't something we have here..
Anyway, thank you so much for doing this for me, as busy as you are, you are a real gem!
I now have something to work towards even though my food quirks have hit an all time high with this pregnancy I can at least have a base to work from.
I'll definitely have to build up to that food intake because from being so sick in the first 3 months, my stomach shrank considerably, so eating that much per meal will be a tall order - I'll work up to it. But that amount of protein seems high, I was on that amount of macros when I was building my body for competing (figure - did less when getting ready for fitness). Although my muscles do get worked a fair amount it's purely for strength rather than hypertrophy, would I still need that much protein? I know I'm growing a baby, but even still..
I'm assuming vegetables and fruits are also allowed? No mention of those, but guessing just adding that to my total carb calories? Maybe not the green veg as they are high fibre??
Also - What is London Broil? I am in London England but that isn't something we have here..
Anyway, thank you so much for doing this for me, as busy as you are, you are a real gem!
I now have something to work towards even though my food quirks have hit an all time high with this pregnancy I can at least have a base to work from.
3J
Super Moderator
My activity level also depends on my sickness level, the more sick I am the less I do. But my energy seems to be coming back these days.
I'll definitely have to build up to that food intake because from being so sick in the first 3 months, my stomach shrank considerably, so eating that much per meal will be a tall order - I'll work up to it. But that amount of protein seems high, I was on that amount of macros when I was building my body for competing (figure - did less when getting ready for fitness). Although my muscles do get worked a fair amount it's purely for strength rather than hypertrophy, would I still need that much protein? I know I'm growing a baby, but even still..
I'm assuming vegetables and fruits are also allowed? No mention of those, but guessing just adding that to my total carb calories? Maybe not the green veg as they are high fibre??
Also - What is London Broil? I am in London England but that isn't something we have here..
Anyway, thank you so much for doing this for me, as busy as you are, you are a real gem!
yes eat at least 3 salads a day.. they are very important.. and for the most part implied..
i personally eat about 4 cups of brocolli a day..
as for the protein.. i know it seems like alot, but if you wanna gain strength protein is a must... women have a harder time with protein with men. hence the 1g per lb for men and 2g per lb for women..
having a higher protein and carb intake will help greatly with strength... and muscle growth.. which in many ways go hand in hand (and in some ways dont)..
london broil is the leanest beef u can get your hands on.. u can also do 93/7 ground beef.. roast beef.. or anything else, like round steak, that is lean..
try to vary your foods... dont just stick to one carb source, mix it up.. red kidney beans are amazing for you they have protein and good carbs.. red potatos are my favorite just because of the taste
also, dont jump into this diet.. work your way into it... we're trying to see where ur body is at.. ur nutritonal needs are gonna be just a little higher because of your pregnancy.. and green veggies are a must!!!
3J
Super Moderator
take your current diet and input it into fitday.com and let me know what your totals are
destined4gr8ness
New member
3J
Super Moderator
so if your tdee is at 3700 and ur eating 2100 calories what do u think u need to do?? lol
take ur fats up... at least by 50g
destined4gr8ness
New member
3J
Super Moderator
at 2100 calories ur body will stall the fat loss.. u need to give ur body food.... starving it will reduce muscle mass..
slowly build up to those 50g of fats... yes, u might gain weight initally just a bit, but u will start losing it the right way right after..
also those fats have to be efa's... not crap fats..
slowly build up to those 50g of fats... yes, u might gain weight initally just a bit, but u will start losing it the right way right after..
also those fats have to be efa's... not crap fats..
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