Free Diet Advice from 3J

[one2nv]

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

Would you consider the above diet more of a bulking diet? will I be able to reduce my bf on this diet? I have been doing the same diet for a while and haven't lost any bf if anything gained a few % more. Currently on cycle and want to maintain my gains once I get off and I have also plateaued over the last few weeks havent gained anything and Im near the end of my 7 weeks of test e 600mg pw

 

[3J]

Would you consider the above diet more of a bulking diet? will I be able to reduce my bf on this diet? I have been doing the same diet for a while and haven't lost any bf if anything gained a few % more. Currently on cycle and want to maintain my gains once I get off and I have also plateaued over the last few weeks havent gained anything and Im near the end of my 7 weeks of test e 600mg pw

so are you trying to reduce bf or bulk??

 

[one2nv]

so are you trying to reduce bf or bulk??

well im on cycle so im trying to obviously bulk? am I better off to keep my current eating plan until I have finished cycle then look at a different eating plan for reducing bf?

 

[3J]

well im on cycle so im trying to obviously bulk? am I better off to keep my current eating plan until I have finished cycle then look at a different eating plan for reducing bf?

i would still make the changes iv asked.. ur overdoing it..

im 50lbs heavier then u and that's the caloric intake i use to bulk... ur gonna put on fat..

 

[Hanns]

My stats and diet etc

age 31
weight 79.1kg 172 pounds
height 5ft 11”
bf 10.8%

goals.. Lean muscle growth and see my stomach muscles again. Not looking to be a 280 pound monster just some good muscle size and be cut.

Current diet.

7.15am pro/carb/fat/cal

Oats 60g 6.6/37/4.8/220
Milk 200ml 6.8/10/3.4/98
Handful of dried fruit

9.30am pro/carb/fat/cal

Snack bar 1.5/26/3/133
Apple 0.4/19/0/72

12.30pm pro/carb/fat/cal

Potato 9.5/77.5/0/350
Tuna 32.5/0/0.65/130
Mayo 0/2.2/8.2/82

3.30pm pro/carb/fat/cal

Banana 1.3/27/0.4/105


4.20pm Workout – Chest and triceps or Back and Biceps(a little stomach) or Shoulders. Normally 4 to 5 times a week.

6pm pro/carb/fat/cal

Weight gain shake 18/25/2/185

7pm pro/carb/fat/cal

Chicken breast 27/0/7/175
Wheat wrap 6/35/4/200
Salad

10pm pro/carb/fat/cal

Oats 60g 6.6/37/4.8/220
Milk 200ml 6.8/10/3.4/98
Handful of dried fruit


Total pro/carb/fat/cal
123/305/43/2068


Monday only no training as I play football for 1 hour at 6pm.






BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X 69.7 lean mass in kg) = 1875.5


BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x 172.18 weight in pounds ) + ( 12.7 x 71 height in inches ) - ( 6.8 x 31 age in year ) 1830


TDEE

Not sure if 10.8% is high or low. I’ve used the high BMR results for TDEE.

Iv started cycling to work 2.5 miles each way 4 days a week. I’m considering increasing the distance by cycling to the gym after work. So I have some options:

House to work and back is 2.5 miles at 7.30 + 2.5 miles at 4pm.
Work or house to gym is about 6 miles each way.

Whats your advice on when and what route. Should I cycle to work and the gym every day? Only cycle to work when I train and do a longer ride when im not training upper body? What’s the best combo. I have lots of options.

I will always play football Monday night but what cycle option I use decides what TDEE I guess so I worked out 3. This is just a copy of yours apart from the yams but I can keep it if its good for me?



If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR 1875.5 x 1.375 = 2579

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR 1875.5 x 1.55 = 2907

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR 1875.5 x 1.725 = 3235


I haven’t worked out quantities yet until TDEE is sorted. Iv had to change yams as im in the uk and never seen one. Unless its called something else?
meal1 7am cal/fat/carb/pro
whole eggs
egg whites
1 cup oats


meal2 9.30am cal/fat/carb/pro
chicken breast w/o
sweet potatos
1/2 tablespoon olive oil

meal3 12.30 cal/fat/carb/pro
turkey breast
Brown rice or Pasta
1 tablespoon olive oil

meal4 3.30pm cal/fat/carb/pro
salmon
red kidney beans

pwo 6.30pm cal/fat/carb/pro
whey shake
blueberries

meal5 7pm cal/fat/carb/pro
chicken breast w/o skin
1 tablespoon olive oil

meal 6 10pm cal/fat/carb/pro
london broil
1 whole avocado



Hope Iv got everything right. I eagerly await your advice

Thanks

 

[maimed]

Hey 3J,

I am currently trying to clean bulk as my body loves to store fat during a bulk.
Stats are:
91kg, 15% bodyfat, 6'4' tall.
Lifting heavy 3 times a week and 1 day a week core workouts.

I have my diet in a spreadsheet so to make it easy to view I uploaded it as a picture for you.

i55.tinypic.com/dq5f1k.png <--- Just copy into your browser unless someone can embed it for me... its being weird.

Anything I should change?
Thanks.

 

[Bustedchalk]

Alright, I'll give this a shot as I'm always looking for that little bit of competitive edge.

Age: 24
height: 6.05ft
Weight: 178
Bf:11-14% (caliper,body fat scale) See avatar
BMR =1882
TDEE=2832

I am not currently working, but when I do I would say my TDEE = 3246 and I plan to adjust calories accordingly


Goals:
Lean gains but would like to be ass big and shredded as possible come summer of 2012.

History: 14 months ago I was 220 %25+ BF and it disgusting shape from 6 years so hard drinking,drugs,partying. After getting a DUI and having to walk everywhere I lost 30lbs, that jump started my obsession with fitness/diet/gym and I haven't looked back. I've tried every kind of diet but ended up developing a slight binge eating disorder (probably from starving myself)that I nipped in the butt right away by adopting a simple diet based on Calories in vs calorie Out.

I am now trying to gain weight.

This is yesterdays diet for work out day, The foods will change from day to day but the meal macro's will stay the same.

Diet:
Fats/Carbs/Portien/Cals
8:30am
50g of oats 3/35/7/200
1tbsp Honey 0/17/0/60
1 Whole Grain Wrap 3/24/5/130
35g Ground Beef,lean 6/0/9/94
15g Walnuts 10/2/2/98
12g Olive oil 12/0/0/106
200g Egg Whites 0/4/20/100
Peppers,onions,mushrooms

35f/82c/43p/797cal

11:00am
4.7oz Antelope 4/0/39/200
Whole Wheat Pasta 1/60/12/280
Prego 2/13/2/70

6f/73c/53p/550cal

Work out 12:30 with BCAA/Jack3d

pwo
2:00pm
47g ON Protein 2/6/36/182
27g oats 2/18/4/108
25g dextrose 0/25/0/100
140g berry blend 1/17/1/80
1tbsp honey 0/17/0/60

4f/83c/41p/530cal

4:00pm
4.7oz antelope 4/0/39/201
Whole Wheat Wrap 3/24/5/130
whole wheat pasta 1/24/5/112
Parmesan 8/0/8/100
Marble Cheese 8/2/5/100
skim milk 0/12/9/90
Prego 2/13/2/70

24f/74c/73p/802cal

6:00pm
broccoli,cucumber,onion,peppers,mushrooms
olive oil 12/0/0/106
wanuts 14/3/3/144
parmesan 4/0/4/50

30f/3c/4/300cal


Before bed
Cottage Cheese 3/5/14/100
Protein Powder 2/4/18/106

5f/9c/32p/206 cal

Daily Total

3185 calories,
104g fat
324g carbs
250g protein

This is just 1 work out day, I cycle every other day off from the gym in witch i substitute some carbs for more fat it might look like this at the end.

3100 calories
145f
225c
225p


I eat a lot of wild game

deer,fish(walleye/perch/salmon),chicken,ground deer mixed with pork,upland game,duck,goose,whey, cottage cheese, greek yogurt, and egg whites are my protein sources.

carbs are mostly from Brown Rice and Kidney/black beans that I cook up on Friday and eat until gone and tons of oat meal, then its whole wheat pasta,sweet potatoes/red potatoes

Fats
Cheese, coconut oil,olive oil, avocado's,organic peanut butter,walnuts,almonds,almond butter.

Here is my work out

Day 1
Core Lift -Bench Press

Supplement Lifts
Decline Bench
High Incline Bench
Bench Dips

Direct Ab Work
DB oblique crunches

Day 2
Core Lift - Back Squat

Supplement Lifts
Front Squat
Bulgarian Split Squat
Calf Raises

Day 3
Core Lift - Pull Ups

Supplement Lift
Seated Cable Row
Reverse Curl
Lat Pull Down

Direct ab work
Cable Crunches

Day 4
Core Lift - Dead Lift

Supplement Lift
BB Goodmornings
Hyperextensions
Rack Deadlift w/Shrug

Direct ab work
Floor crunches/planks/hanging leg raises

My Routine works on a 4 week schedule.

First week for corelift is 60% of my 1RM for 3 sets, 2 x 8 1 x AMRAP

supplements 2-3 sets 15-20 reps (light weight)

Second week - 70% 2 x 6/ 1x AMRAP

supplements 3-4 sets 8-10 reps (medium weight)

Third Week - 80% 1xAMRAP / 2x3

supplements 4-5 sets 4-6 reps (heavy weight)

Forth Week - 90% 1xAMRAP / 2x2

supplements 2-3 sets 15-20 reps

Then I use my AMRAP from week 3 and 4 to determine my new 1RM for my new cycle.


Thanks, any input would be appreciated.

 

[Welter]

age 31
weight 79.1kg 172 pounds
height 5ft 11”
bf 10.8%

goals.. Lean muscle growth and see my stomach muscles again. Not looking to be a 280 pound monster just some good muscle size and be cut.

Current diet.

7.15am pro/carb/fat/cal

Oats 60g 6.6/37/4.8/220
Milk 200ml 6.8/10/3.4/98
Handful of dried fruit

9.30am pro/carb/fat/cal

Snack bar 1.5/26/3/133
Apple 0.4/19/0/72

12.30pm pro/carb/fat/cal

Potato 9.5/77.5/0/350
Tuna 32.5/0/0.65/130
Mayo 0/2.2/8.2/82

3.30pm pro/carb/fat/cal

Banana 1.3/27/0.4/105


4.20pm Workout – Chest and triceps or Back and Biceps(a little stomach) or Shoulders. Normally 4 to 5 times a week.

Where is your leg routine???? Please tell me you arent one of these perfectly built guys with stick legs :-)

6pm pro/carb/fat/cal

Weight gain shake 18/25/2/185

7pm pro/carb/fat/cal

Chicken breast 27/0/7/175
Wheat wrap 6/35/4/200
Salad

10pm pro/carb/fat/cal

Oats 60g 6.6/37/4.8/220
Milk 200ml 6.8/10/3.4/98
Handful of dried fruit


Total pro/carb/fat/cal
123/305/43/2068


Monday only no training as I play football for 1 hour at 6pm.






BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X 69.7 lean mass in kg) = 1875.5


BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x 172.18 weight in pounds ) + ( 12.7 x 71 height in inches ) - ( 6.8 x 31 age in year ) 1830


TDEE

Not sure if 10.8% is high or low. I’ve used the high BMR results for TDEE.

Low, how did you get this measured?

Iv started cycling to work 2.5 miles each way 4 days a week. I’m considering increasing the distance by cycling to the gym after work. So I have some options:

While cycling is excellent cardio, 2.5 miles is not much, it will take 5 or 10 minutes to do that. I dont see any significant benefit to doing this unless you take a long way to work and a long way home. Ultimately, you want to get 30-40 minutes of cardio in each session. 15 & 15 really isnt very helpful

House to work and back is 2.5 miles at 7.30 + 2.5 miles at 4pm.
Work or house to gym is about 6 miles each way.

See above......Is it all uphill one way? and downhill the other? or flat? its more about slow and steady or balls to wall in short bursts. Preferably slow and steady for a decent amount of time.

Whats your advice on when and what route. Should I cycle to work and the gym every day? Only cycle to work when I train and do a longer ride when im not training upper body? What’s the best combo. I have lots of options.

See Above.....For leaning down there is no better option then empty stomach cardio in the morning (low impact heartrate >130)

I will always play football Monday night but what cycle option I use decides what TDEE I guess so I worked out 3. This is just a copy of yours apart from the yams but I can keep it if its good for me?

Working out 5x a week and doing cardio will put you at a minimum of 1.55 probably closer to 1.725. What is your job? are you active at work at all? or sitting at a desk all day long?



If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR 1875.5 x 1.375 = 2579

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR 1875.5 x 1.55 = 2907

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR 1875.5 x 1.725 = 3235


I haven’t worked out quantities yet until TDEE is sorted. Iv had to change yams as im in the uk and never seen one. Unless its called something else?

Yams=sweet potatos

meal1 7am cal/fat/carb/pro
whole eggs
egg whites
1 cup oats


meal2 9.30am cal/fat/carb/pro
chicken breast w/o
sweet potatos
1/2 tablespoon olive oil

meal3 12.30 cal/fat/carb/pro
turkey breast
Brown rice or Pasta
1 tablespoon olive oil

meal4 3.30pm cal/fat/carb/pro
salmon
red kidney beans

pwo 6.30pm cal/fat/carb/pro
whey shake
blueberries

meal5 7pm cal/fat/carb/pro
chicken breast w/o skin
1 tablespoon olive oil

meal 6 10pm cal/fat/carb/pro
london broil
1 whole avocado



Hope Iv got everything right. I eagerly await your advice

Thanks

Hope that helps

 

[3J]

hey guys i see a few of u are waiting for help... im a bit buzy today so pllease be patient.. unless welter gets to you first.. he's g2g with his advice

 

[Hanns]

Originally Posted by Hanns
age 31
weight 79.1kg 172 pounds
height 5ft 11”
bf 10.8%

goals.. Lean muscle growth and see my stomach muscles again. Not looking to be a 280 pound monster just some good muscle size and be cut.

Current diet.

7.15am pro/carb/fat/cal

Oats 60g 6.6/37/4.8/220
Milk 200ml 6.8/10/3.4/98
Handful of dried fruit

9.30am pro/carb/fat/cal

Snack bar 1.5/26/3/133
Apple 0.4/19/0/72

12.30pm pro/carb/fat/cal

Potato 9.5/77.5/0/350
Tuna 32.5/0/0.65/130
Mayo 0/2.2/8.2/82

3.30pm pro/carb/fat/cal

Banana 1.3/27/0.4/105


4.20pm Workout – Chest and triceps or Back and Biceps(a little stomach) or Shoulders. Normally 4 to 5 times a week.

Where is your leg routine???? Please tell me you arent one of these perfectly built guys with stick legs LOL legs are fine for the time being with just football. Stick arms are the real issue

6pm pro/carb/fat/cal

Weight gain shake 18/25/2/185

7pm pro/carb/fat/cal

Chicken breast 27/0/7/175
Wheat wrap 6/35/4/200
Salad

10pm pro/carb/fat/cal

Oats 60g 6.6/37/4.8/220
Milk 200ml 6.8/10/3.4/98
Handful of dried fruit


Total pro/carb/fat/cal
123/305/43/2068


Monday only no training as I play football for 1 hour at 6pm.






BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X 69.7 lean mass in kg) = 1875.5


BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x 172.18 weight in pounds ) + ( 12.7 x 71 height in inches ) - ( 6.8 x 31 age in year ) 1830


TDEE

Not sure if 10.8% is high or low. I’ve used the high BMR results for TDEE.

Low, how did you get this measured? At my gym. two electrodes on my right foot and two on my right hand. Then she put my height and weight in the machine. It give fat, water and hydration.

Iv started cycling to work 2.5 miles each way 4 days a week. I’m considering increasing the distance by cycling to the gym after work. So I have some options:

While cycling is excellent cardio, 2.5 miles is not much, it will take 5 or 10 minutes to do that. I dont see any significant benefit to doing this unless you take a long way to work and a long way home. Ultimately, you want to get 30-40 minutes of cardio in each session. 15 & 15 really isnt very helpful

House to work and back is 2.5 miles at 7.30 + 2.5 miles at 4pm.
Work or house to gym is about 6 miles each way.

See above......Is it all uphill one way? and downhill the other? or flat? its more about slow and steady or balls to wall in short bursts. Preferably slow and steady for a decent amount of time. I could cycle to the gym. That would be mostly up hill for 30-40 min. That would be at about 4pm so not on an empty stomach. I'll have a think how to get 30mins cardio in the morning before food

Whats your advice on when and what route. Should I cycle to work and the gym every day? Only cycle to work when I train and do a longer ride when im not training upper body? What’s the best combo. I have lots of options.

See Above.....For leaning down there is no better option then empty stomach cardio in the morning (low impact heartrate >130)greater than 130 is low impact?

I will always play football Monday night but what cycle option I use decides what TDEE I guess so I worked out 3. This is just a copy of yours apart from the yams but I can keep it if its good for me?

Working out 5x a week and doing cardio will put you at a minimum of 1.55 probably closer to 1.725. What is your job? are you active at work at all? or sitting at a desk all day long?
desk for 8 hours. So im looking at 2900 min. I'll start working on amounts.


If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR 1875.5 x 1.375 = 2579

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR 1875.5 x 1.55 = 2907

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR 1875.5 x 1.725 = 3235


I haven’t worked out quantities yet until TDEE is sorted. Iv had to change yams as im in the uk and never seen one. Unless its called something else?

Yams=sweet potatos

meal1 7am cal/fat/carb/pro
whole eggs
egg whites
1 cup oats


meal2 9.30am cal/fat/carb/pro
chicken breast w/o
sweet potatos
1/2 tablespoon olive oil

meal3 12.30 cal/fat/carb/pro
turkey breast
Brown rice or Pasta
1 tablespoon olive oil

meal4 3.30pm cal/fat/carb/pro
salmon
red kidney beans

pwo 6.30pm cal/fat/carb/pro
whey shake
blueberries

meal5 7pm cal/fat/carb/pro
chicken breast w/o skin
1 tablespoon olive oil

meal 6 10pm cal/fat/carb/pro
london broil
1 whole avocado

 

[Welter]

Not sure if 10.8% is high or low. I’ve used the high BMR results for TDEE.

Low, how did you get this measured? At my gym. two electrodes on my right foot and two on my right hand. Then she put my height and weight in the machine. It give fat, water and hydration.

10.8 is pretty darn low. You would have clearly visible abs. I suspect your a little higher than this. send 3J a pic and he'll tell you with pretty good accuracy

I could cycle to the gym. That would be mostly up hill for 30-40 min. That would be at about 4pm so not on an empty stomach. I'll have a think how to get 30mins cardio in the morning before food

Well if you cant get in empty stomach cardio for 30 minutes plus then i would suggest doing it post workout or HIIT

greater than 130 is low impact?

lol no the arrow is in the wrong direction. <130

desk for 8 hours. So im looking at 2900 min. I'll start working on amounts.

This is a good place to start then adjust accordingly. The goal should be between 1-2 lbs a week.


Yams=sweet potatos

meal1 7am cal/fat/carb/pro
whole eggs
egg whites
1 cup oats


meal2 9.30am cal/fat/carb/pro
chicken breast w/o
sweet potatos
1/2 tablespoon olive oil

dont mix fats and carbs

meal3 12.30 cal/fat/carb/pro
turkey breast
Brown rice or Pasta
1 tablespoon olive oil

dont mix fats and carbs

meal4 3.30pm cal/fat/carb/pro
salmon
red kidney beans

pwo 6.30pm cal/fat/carb/pro
whey shake
blueberries

meal5 7pm cal/fat/carb/pro
chicken breast w/o skin
1 tablespoon olive oil

meal 6 10pm cal/fat/carb/pro
london broil
1 whole avocado

Your food choices are pretty good but you need to post macros to see if they work.

Dude..........Add a leg day

 

[Welter]

Hey 3J,

I am currently trying to clean bulk as my body loves to store fat during a bulk.
Stats are:
91kg, 15% bodyfat, 6'4' tall.
Lifting heavy 3 times a week and 1 day a week core workouts.

I have my diet in a spreadsheet so to make it easy to view I uploaded it as a picture for you.

i55.tinypic.com/dq5f1k.png <--- Just copy into your browser unless someone can embed it for me... its being weird.

Anything I should change?
Thanks.

BMR/tdee?

 

[Welter]

Alright, I'll give this a shot as I'm always looking for that little bit of competitive edge.

Age: 24
height: 6.05ft
Weight: 178
Bf:11-14% (caliper,body fat scale) See avatar
BMR =1882
TDEE=2832

I am not currently working, but when I do I would say my TDEE = 3246 and I plan to adjust calories accordingly


Goals:
Lean gains but would like to be ass big and shredded as possible come summer of 2012.

History: 14 months ago I was 220 %25+ BF and it disgusting shape from 6 years so hard drinking,drugs,partying. After getting a DUI and having to walk everywhere I lost 30lbs, that jump started my obsession with fitness/diet/gym and I haven't looked back. I've tried every kind of diet but ended up developing a slight binge eating disorder (probably from starving myself)that I nipped in the butt right away by adopting a simple diet based on Calories in vs calorie Out.

I am now trying to gain weight.

This is yesterdays diet for work out day, The foods will change from day to day but the meal macro's will stay the same.

Diet:
Fats/Carbs/Portien/Cals
8:30am
50g of oats 3/35/7/200
1tbsp Honey 0/17/0/60
1 Whole Grain Wrap 3/24/5/130
35g Ground Beef,lean 6/0/9/94
15g Walnuts 10/2/2/98
12g Olive oil 12/0/0/106
200g Egg Whites 0/4/20/100
Peppers,onions,mushrooms

35f/82c/43p/797cal

11:00am
4.7oz Antelope 4/0/39/200
Whole Wheat Pasta 1/60/12/280
Prego 2/13/2/70

6f/73c/53p/550cal

Work out 12:30 with BCAA/Jack3d

pwo
2:00pm
47g ON Protein 2/6/36/182
27g oats 2/18/4/108
25g dextrose 0/25/0/100
140g berry blend 1/17/1/80
1tbsp honey 0/17/0/60

4f/83c/41p/530cal

4:00pm
4.7oz antelope 4/0/39/201
Whole Wheat Wrap 3/24/5/130
whole wheat pasta 1/24/5/112
Parmesan 8/0/8/100
Marble Cheese 8/2/5/100
skim milk 0/12/9/90
Prego 2/13/2/70

24f/74c/73p/802cal

6:00pm
broccoli,cucumber,onion,peppers,mushrooms
olive oil 12/0/0/106
wanuts 14/3/3/144
parmesan 4/0/4/50

30f/3c/4/300cal


Before bed
Cottage Cheese 3/5/14/100
Protein Powder 2/4/18/106

5f/9c/32p/206 cal

Daily Total

3185 calories,
104g fat
324g carbs
250g protein

This is just 1 work out day, I cycle every other day off from the gym in witch i substitute some carbs for more fat it might look like this at the end.

3100 calories
145f
225c
225p


I eat a lot of wild game

deer,fish(walleye/perch/salmon),chicken,ground deer mixed with pork,upland game,duck,goose,whey, cottage cheese, greek yogurt, and egg whites are my protein sources.

carbs are mostly from Brown Rice and Kidney/black beans that I cook up on Friday and eat until gone and tons of oat meal, then its whole wheat pasta,sweet potatoes/red potatoes

Fats
Cheese, coconut oil,olive oil, avocado's,organic peanut butter,walnuts,almonds,almond butter.

Here is my work out

Day 1
Core Lift -Bench Press

Supplement Lifts
Decline Bench
High Incline Bench
Bench Dips

Direct Ab Work
DB oblique crunches

Day 2
Core Lift - Back Squat

Supplement Lifts
Front Squat
Bulgarian Split Squat
Calf Raises

Day 3
Core Lift - Pull Ups

Supplement Lift
Seated Cable Row
Reverse Curl
Lat Pull Down

Direct ab work
Cable Crunches

Day 4
Core Lift - Dead Lift

Supplement Lift
BB Goodmornings
Hyperextensions
Rack Deadlift w/Shrug

Direct ab work
Floor crunches/planks/hanging leg raises

My Routine works on a 4 week schedule.

First week for corelift is 60% of my 1RM for 3 sets, 2 x 8 1 x AMRAP

supplements 2-3 sets 15-20 reps (light weight)

Second week - 70% 2 x 6/ 1x AMRAP

supplements 3-4 sets 8-10 reps (medium weight)

Third Week - 80% 1xAMRAP / 2x3

supplements 4-5 sets 4-6 reps (heavy weight)

Forth Week - 90% 1xAMRAP / 2x2

supplements 2-3 sets 15-20 reps

Then I use my AMRAP from week 3 and 4 to determine my new 1RM for my new cycle.


Thanks, any input would be appreciated.

Without going into a ton of detail, you need to clean this diet up. limit your fat and carbs as much as possible. Try and do fat/pro and carb/pro but not fat/carbs.

Why are you eating 800 cals at breakfast?

Almost half your calories are coming from fat. Your macros should be roughly

65g F
285g C
285g P

Split your protein between all 6 meals
Split your carbs to the first 4 meals
Split your fats in the last 2 meals

These are rough estimates and can be adjusted but lets gets your macros straight first then we'll clean up the individual meals

 

[Bustedchalk]

Without going into a ton of detail, you need to clean this diet up. limit your fat and carbs as much as possible. Try and do fat/pro and carb/pro but not fat/carbs.

Why are you eating 800 cals at breakfast?

Almost half your calories are coming from fat. Your macros should be roughly

65g F
285g C
285g P

Split your protein between all 6 meals
Split your carbs to the first 4 meals
Split your fats in the last 2 meals

These are rough estimates and can be adjusted but lets gets your macros straight first then we'll clean up the individual meals

so more of a 40/40/20 kinda diet? I've read lots about it with mixed reviews, but this is the first time I've seen it outlined with splitting up fats & carbs.

 

[Welter]

so more of a 40/40/20 kinda diet? I've read lots about it with mixed reviews, but this is the first time I've seen it outlined with splitting up fats & carbs.

Yea i like a 40/40/20 split to start then adjust. it doesnt have to be that exact split but i would absolutely lower your fats.

I will sometimes run 40/30/30 as well

 

[Bustedchalk]

Yea i like a 40/40/20 split to start then adjust. it doesnt have to be that exact split but i would absolutely lower your fats.

I will sometimes run 40/30/30 as well

I think I would be more prone two that. I see Protein and Fat being essential, I see carbs as mostly being filler. I also find when I control my carb in take I also control my gas outtake lol.

also I didn't make up the diet I am on, it was given to me from a nutritionist, that I delt with when I was faced with a binge eating problem due to trying so hard to lose weight and under eating. It was based on a 2150 calorie intake to continue loosing weight, but once I was at where I wanted to be I was advised just to add more carb/fat at equal amounts (100 calories of each, so 25g of carbs to 11.1 grams of fat) if that makes sense.

 

[Bustedchalk]

Yea i like a 40/40/20 split to start then adjust. it doesnt have to be that exact split but i would absolutely lower your fats.

I will sometimes run 40/30/30 as well

Sorry to spam the bored but I just got back from the gym and I sort of had a moment of clarity, not sure if I have the right thought process.

Last week I had taken the week off from lifting because I have tennis elbow in my left arm so I was eating a lot of fat, 100g + a day, and hovering around 200g carbs.I went to the gym and did deadlift on Wednesday and was alright but body still felt sore. Today I go back in to the gym only to find that my lifts on Bench/Incine/decline have actually gone down! And that my arms are much weaker and can now keep up.

Could the lack of carbs and high fat be leading to a very poor recovery time for my arms and or body? I mean I had high energy today, and my chest was fine, but my arms were shot after doing Flat Bench.

 

[3J]

Sorry to spam the bored but I just got back from the gym and I sort of had a moment of clarity, not sure if I have the right thought process.

Last week I had taken the week off from lifting because I have tennis elbow in my left arm so I was eating a lot of fat, 100g + a day, and hovering around 200g carbs.I went to the gym and did deadlift on Wednesday and was alright but body still felt sore. Today I go back in to the gym only to find that my lifts on Bench/Incine/decline have actually gone down! And that my arms are much weaker and can now keep up.

Could the lack of carbs and high fat be leading to a very poor recovery time for my arms and or body? I mean I had high energy today, and my chest was fine, but my arms were shot after doing Flat Bench.

not necessarily.. though when ur bulking ur fats should not be that high at ur size..

up your carbs 100g and bright down ur fats by 40g...

when ur bulking (unless ur keto) carbs are essential...

also ur bfast is wayy too big, with beef in it.. a nutritionist set u up on this diet?? really?? did u pay him??

 

[3J]

Yea i like a 40/40/20 split to start then adjust. it doesnt have to be that exact split but i would absolutely lower your fats.

I will sometimes run 40/30/30 as well

thx for holding the place down welt.. feel free to continue helping out man

 

[Bustedchalk]

not necessarily.. though when ur bulking ur fats should not be that high at ur size..

up your carbs 100g and bright down ur fats by 40g...

when ur bulking (unless ur keto) carbs are essential...

also ur bfast is wayy too big, with beef in it.. a nutritionist set u up on this diet?? really?? did u pay him??

No it was covered under my medical, but the guy was jacked, I figured his advice was G2G, and it helped me lose the last 10lbs, and get over binge eating.

Would this be more suitable for a 6 meal a day

200cal's from Protein, 300cal's from Carbs for the first 4 meals.

200cal's from Protein, 300cal's from Fat for the last 2?

Also would it matter in what order I ate the meals, when I am working I would be working out at night, so my last 2 meals would have to include carbs.

that would be a 40/40/20 at 3000 cal's.

I'm more concerned about my recent loses in my lifts and lack of recovery.