Free Diet Advice from 3J

[destined4gr8ness]

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..

ok will do. i usually stick to either flax or avocado to add additional fat.

 

[Detour5]

Thank you so much.

Great thanks.

Sweet potatoes, yams, kidney beans are a lot of staple foods I was brought up on, family from Africa and the middle east so no problem.

I will try to build it up and see how I go over the next couple of weeks.

I'll let you know where I'm at, although I know I will've grown a fair bit in the tummy by then, especially if all the food stays down.

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]

Great thanks.

Sweet potatoes, yams, kidney beans are a lot of staple foods I was brought up on, family from Africa and the middle east so no problem.

I will try to build it up and see how I go over the next couple of weeks.

I'll let you know where I'm at, although I know I will've grown a fair bit in the tummy by then, especially if all the food stays down.

cant gain strength and muscle without protein and carbs...

 

[t_robbo]

bulk

stats
AGE 23
WEIGHT 83kg
HEIGHT 167cm
BF% 13
BMR 1869
TDEE 2897
GOALS- To try and put on 5kg-7kg

CAL/FAT/CARBS/PROTEIN

8am

5 eggs 367/30.4/0.9/23.4
4 weet bix 214/0.2/40.2/7.4
250ml milk 158/8.5/12.3/8

Pre 8.40am
whey shake 350ml milk 367/13.6/19.1/41.2
mesomorph with creatine

pwo 10.30am
whey shake 350ml milk 367/13.6/19.1/41.2
with 60g pure carbs

11.15
260g chicken breast 273/4.4/0/58
1.5 cups of broccoli 48/0.5/0.6/7.2
1.5 cups white rice 187/0.3/41.8/3

2.30pm
260g chicken breast 273/4.4/0/58
1.5 cups of broccoli 48/0.5/0.6/7.2
1.5 cups white rice 187/0.3/41.8/3

5.30pm
260g chicken breast 273/4.4/0/58
1.5 cups of broccoli 48/0.5/0.6/7.2

9.00pm
250g cottage cheese 216/4.8/8.6/32.9
whey shake 350ml milk 367/13.6/19.1/41.2

TOTAL
CAL 2310/ FAT 98.5/CARBS 161.1/ PROTEIN 378.5


Love ya work on here bro, any advice will be great. willing to change my whole diet if need be

 

[3J]

stats
AGE 23
WEIGHT 83kg
HEIGHT 167cm
BF% 13
BMR 1869
TDEE 2897
GOALS- To try and put on 5kg-7kg

CAL/FAT/CARBS/PROTEIN

8am

5 eggs 367/30.4/0.9/23.4
4 weet bix 214/0.2/40.2/7.4
250ml milk 158/8.5/12.3/8
5 whole eggs?? seriously?? 2 eggs, 8 whites.. drop the wheat bix for oats.. though u can get away with them.. and that milk better be skim
Pre 8.40am
whey shake 350ml milk 367/13.6/19.1/41.2
mesomorph with creatine
eat real food...
pwo 10.30am
whey shake 350ml milk 367/13.6/19.1/41.2
with 60g pure carbs
pure carbs??? whats that??
11.15
260g chicken breast 273/4.4/0/58
1.5 cups of broccoli 48/0.5/0.6/7.2
1.5 cups white rice 187/0.3/41.8/3
switch to brown rice
2.30pm
260g chicken breast 273/4.4/0/58
1.5 cups of broccoli 48/0.5/0.6/7.2
1.5 cups white rice 187/0.3/41.8/3
same as above
5.30pm
260g chicken breast 273/4.4/0/58
1.5 cups of broccoli 48/0.5/0.6/7.2
add carbs
9.00pm
250g cottage cheese 216/4.8/8.6/32.9
whey shake 350ml milk 367/13.6/19.1/41.2

TOTAL
CAL 2310/ FAT 98.5/CARBS 161.1/ PROTEIN 378.5


Love ya work on here bro, any advice will be great. willing to change my whole diet if need be

lower your protein to 300g.. up your carbs to 350g and up your fats to 75g..

ur not eating enough..

where'd u get your bf tested?? and whats ur weight and height in us metric?

 

[3J]

if i missed anyone please let me know!

 

[Hear to learn]

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

Hey 3J iv uploaded a picture so you can take a look at my BF, As you can see it ain't verry high, I hear what your saying aboute my cals being high but iv been eating this for nearly three months and im stuck at 160 not gaining a pound some days i drop a few. Your probably thinking i must not be eating all that but i am, I feel like im gona explode by the end of the day, The fact that im not gaining gets me down when i eat to bursting point and nothing comes of it,

Thanks again for taking the time to read my post

 

[3J]

Hey 3J iv uploaded a picture so you can take a look at my BF, As you can see it ain't verry high, I hear what your saying aboute my cals being high but iv been eating this for nearly three months and im stuck at 160 not gaining a pound some days i drop a few. Your probably thinking i must not be eating all that but i am, I feel like im gona explode by the end of the day, The fact that im not gaining gets me down when i eat to bursting point and nothing comes of it,

Thanks again for taking the time to read my post

have u been checked for hyperthyroidism???

that's the only other thing i can think of.. at 4000 calories u should gain wait..

well.. what do u do for a living??

 

[3J]

Hey 3J iv uploaded a picture so you can take a look at my BF, As you can see it ain't verry high, I hear what your saying aboute my cals being high but iv been eating this for nearly three months and im stuck at 160 not gaining a pound some days i drop a few. Your probably thinking i must not be eating all that but i am, I feel like im gona explode by the end of the day, The fact that im not gaining gets me down when i eat to bursting point and nothing comes of it,

Thanks again for taking the time to read my post

ok.. now that iv seen your bf.. i know what needs to be done


take ur carbs up to 350g.. drop your fats.. eat 3500 calories a day..

ur carbs are low.. and ur fats are ridiculously high.. u need to get those carbs in.. 70g x 5 meals is 350g.. get to it.. and let me see your revised diet when ur ready

 

[t_robbo]

i just done a test on the net for bf
height 5ft 7in
weight 183
pure carbs is a supp
since i train at at 9 am and have breakfast at 8 am would just cutting the shake be ok?

 

[3J]

i just done a test on the net for bf
height 5ft 7in
weight 183
pure carbs is a supp
since i train at at 9 am and have breakfast at 8 am would just cutting the shake be ok?

yea usually those tests are not accurate...

make the changes iv asked of you in ur diet.. revise it and put it up so i can look to see if anything else needs to be changed

 

[t_robbo]

yea usually those tests are not accurate...

make the changes iv asked of you in ur diet.. revise it and put it up so i can look to see if anything else needs to be changed[/Q
CAL/FAT/CARBS/PROTEIN

2 eggs 6 whites
232/29.6/12.2/1.1
4 weet bix 250 ml skim milk
214/.6/11.8/ 8.8

pwo
whey shake 350 ml milk
375/15/18.5/32.3


220g chicken breast
1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
784/8/60.1/60



220g chicken breast
1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
784/8/60.1/60


1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
447/5.5/60.1/33.7

200g yoghurt
172/1.6/28.2/8.4


220g chicken breast
1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
784/8/60.1/60

250g cottage cheese
whey shake with 350ml milk
591/94.3/367/291

TOTAL
4726/100.7/367/291

 

[3J]

yea usually those tests are not accurate...

make the changes iv asked of you in ur diet.. revise it and put it up so i can look to see if anything else needs to be changed[/Q
CAL/FAT/CARBS/PROTEIN

2 eggs 6 whites
232/29.6/12.2/1.1
4 weet bix 250 ml skim milk
214/.6/11.8/ 8.8

pwo
whey shake 350 ml milk
375/15/18.5/32.3


220g chicken breast
1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
784/8/60.1/60



220g chicken breast
1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
784/8/60.1/60


1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
447/5.5/60.1/33.7

200g yoghurt
172/1.6/28.2/8.4


220g chicken breast
1.5 cups broccoli
1.5 cups rice
100g sweet potatoe
100gram potatoe
784/8/60.1/60

250g cottage cheese
whey shake with 350ml milk
591/94.3/367/291

TOTAL
4726/100.7/367/291

again the "potato" what is it???

and the rice.. what kinda rice is it??

 

[t_robbo]

again the "potato" what is it???

and the rice.. what kinda rice is it??

it is packet potatoe from supermarket

the rice is multi grain

 

[lorax]

hey 3J, when you have a moment could you please take a peek over at my critique thread and give me some feedback, it would be greatly appreciated. (didn't want to double post it)

steroidology.com/forum/diet-forum/600029-cutting-diet-critique.html

 

[3J]

it is packet potatoe from supermarket

the rice is multi grain

drop the "packet potatoe" for sweet potatoes, yams, or red potatoes

multi grain?? u mean brown rice??

 

[t_robbo]

drop the "packet potatoe" for sweet potatoes, yams, or red potatoes

multi grain?? u mean brown rice??

i can buy fresh potatoe, or just double my sweet potatoe? yeah brown rice.

 

[3J]

i can buy fresh potatoe, or just double my sweet potatoe? yeah brown rice.

if ud like

 

[one2nv]

Age: 25
Weight: 230lb
Height: 6'4
BF: 18%

Goals: I want to reach around the 240-250 mark and reduce my body fat to around 12%

training: MON: Chest
TUE: Back
WED: Legs (Quads, hamstings and calves)
THUR: Shoulders
FRI: Arms (biceps and triceps)


187lb lean muscle maths

2306 BMR

Current eating plan:

Meal 1: 8.30am pro/carb/fat/cal
1 x medium banana 1.3/27/0.6/105
60g WPC 48.4/3.2/3.2/240

Meal 2: 11am
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46

Meal 3: 1.30pm
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46

Meal 4: 4pm
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46

Meal 5: 4.30pm (shake)
45g WPI 40.7/0.5/0.5/171
50g carbs 0.0/45.9/0.0/?

TRAINING 5.00-6.30pm

Meal 6: 6.30pm (shake)
60g WPI 54.2/0.6/0.6/228
75g carbs 0.0/69/0.0/?

Meal 7: 8.30pm (dinner varies however I have used the below as an example)
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46

TOTAL CALORIES:
Protien- 418.12 (37%)
Carbs- 463.1 (41%)
Fats- 113.6 (22%)
Cals-4154

 

[3J]

Age: 25
Weight: 230lb
Height: 6'4
BF: 18%

Goals: I want to reach around the 240-250 mark and reduce my body fat to around 12%

training: MON: Chest
TUE: Back
WED: Legs (Quads, hamstings and calves)
THUR: Shoulders
FRI: Arms (biceps and triceps)

great split

187lb lean muscle maths

2306 BMR

Current eating plan:

Meal 1: 8.30am pro/carb/fat/cal
1 x medium banana 1.3/27/0.6/105
60g WPC 48.4/3.2/3.2/240
wpc?? im guessing this is a shake.. eat real food.. shakes are for pwo only.. having a shake at another time should be a last resort
Meal 2: 11am
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46
take every "white rice" meal and make it brown rice
Meal 3: 1.30pm
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46

Meal 4: 4pm
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46

Meal 5: 4.30pm (shake)
45g WPI 40.7/0.5/0.5/171
50g carbs 0.0/45.9/0.0/?
eat real food
TRAINING 5.00-6.30pm

Meal 6: 6.30pm (shake)
60g WPI 54.2/0.6/0.6/228
75g carbs 0.0/69/0.0/?
ok
Meal 7: 8.30pm (dinner varies however I have used the below as an example)
250g cooked chicken breast 62.4/24.2/24.6/584
62g (raw weight) white rice 4.1/49.2/0.4/223
84g broccoli 1.9/5.9/2.3/46

TOTAL CALORIES:
Protien- 418.12 (37%)
Carbs- 463.1 (41%)
Fats- 113.6 (22%)
Cals-4154

protein is overkill.. no need for 418g drop to 350 at the least... carbs look good..

u dont need 4100 calories..thought u do need something close to that.. with the drop in protein ull be fine...

also.. ur last meal should be a slow digesting protein.. lean beef will be kind here.. then dairy like cottage cheese.. then a casein shake