Free Diet Advice from 3J

[bufftiger]

So I'm new here and I could use all the help I could get so I would really appreciate this.

age: 25
weight: 198
height: 5'10
bf:13%-14%
BMR: 2066
TDEE: 3563

Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 -
7am

Platinum Hydrowhey protein shake - 30/2/1/140
1.5 cup oats - 16.5/90/12/534
10 Egg Whites - 40/0/0/160
1 cup 3% milk- 3.3/4.95/3/60
1 medium banana- 1/27/0/105


TOTALS: 90.8/123.95/16/999

MEAL 2 -
10 AM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/2/560

MEAL 3
3 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/0/560

MEAL 4 PRE-WORKOUT
6 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/2/560

8 PM WORKOUT

MEAL POST WORKOUT
10:30 PM

Platinum Hydrowhey protein shake - 30/2/1/140
1.5 cup oats - 16.5/90/12/534
10 Egg Whites - 40/0/0/160
1 cup 3% milk- 3.3/4.95/3/60
1 medium banana- 1/27/0/105


TOTALS: 90.8/123.95/16/999

MEAL 6
7:00pm

1.5 cups brown rice- 6/57/0/255
8 oz chicken breast or meat or fish 52/0/2/220

TOTALS: 58/57/2/475


DAILY TOTALS: 419.6/532.9/40/4153



Goals: Well I'm thinking about doing my first contest next year. So right now I would like to bring my bf to around 8% and continue adding mass while staying under 10%bf. I was thinking about carb cycling and thought maybe you could help me out with that for cutting bf then I want to do a cycle and add some mass while staying lean. Also please consider that I'm a college student and spend about half of my day in college thats why my foods arent all that crazy.

Thanks
Buff

 

[Russ_Steez]

Age: 21
Weight: 260lbs.
Height: 6' 1"
BF: 27%
Goals: BF - (12-15%) I want to be 200-205lbs

Not sure on my BMR and TDEE (Im very new to body building and don't quite understand.)

Workout Schedule: (Gold's Gym Member) - Free weights and Hammer Strength Machines
Day 1: Upper body (Pyramid style) - Free weights (Currently Maxing 305-310lbs.)
Day 2: Cardio (45 Min - 1 Hour) Normally 2.5-3 Miles on tread mill at 4.5-6.0mph
Day 3: Lower Body (Machines) - Some squats w/ free weights
Day 4: Cardio (Same as day 2)
Day 5: TRAPS! (I don't train for traps all day, but I do devote a day to them because I want them big.)
Day 6-7: Rest (Walk around the block with the wife sometimes.)
*Repeat*

Meals: I do not eat right at all, I can't talk myself into "spending alot of money on food"

Meal 1: **(IF I eat breakfast)** It is cereal (Life Cereal) or 2-3 Eggs
Meal 2: Ramen Noodles or a Ham or Turkey Sandwich (Wheat bread) No condiments.
Meal 3: **(I am a cook at a Tex/Mex Restaraunt)** So I bring home food from work, sometimes a Chicken Burrito with Wheat wrap and Powerlite (Fat free cheese) Sometimes its Chicken or Steak Fajitas but its hard to turn down a free meal.

I only eat three times a day.

Normal day: Up at 8:30am watching my daughter until 4:30pm when my wife gets home, gym until 5:30-5:45pm, work at 6pm until 12am. Sleep, then Repeat. (Hard to find workout time, but I need suggestions.)

I am very motivated and want to get big. I believe I have a good frame to be really big.

ANY SUGGESTIONS ARE ALWAYS HELPFUL. I take criticism well, and I want to know what to do to meet my goals.

Thanks guys!

- Russ

 

[3J]

So I'm new here and I could use all the help I could get so I would really appreciate this.

age: 25
weight: 198
height: 5'10
bf:13%-14%
BMR: 2066
TDEE: 3563

Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 -
7am

Platinum Hydrowhey protein shake - 30/2/1/140
1.5 cup oats - 16.5/90/12/534
10 Egg Whites - 40/0/0/160
1 cup 3% milk- 3.3/4.95/3/60
1 medium banana- 1/27/0/105


TOTALS: 90.8/123.95/16/999

MEAL 2 -
10 AM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/2/560

MEAL 3
3 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/0/560

MEAL 4 PRE-WORKOUT
6 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/2/560

8 PM WORKOUT

MEAL POST WORKOUT
10:30 PM

Platinum Hydrowhey protein shake - 30/2/1/140
1.5 cup oats - 16.5/90/12/534
10 Egg Whites - 40/0/0/160
1 cup 3% milk- 3.3/4.95/3/60
1 medium banana- 1/27/0/105


TOTALS: 90.8/123.95/16/999

MEAL 6
7:00pm

1.5 cups brown rice- 6/57/0/255
8 oz chicken breast or meat or fish 52/0/2/220

TOTALS: 58/57/2/475


DAILY TOTALS: 419.6/532.9/40/4153



Goals: Well I'm thinking about doing my first contest next year. So right now I would like to bring my bf to around 8% and continue adding mass while staying under 10%bf. I was thinking about carb cycling and thought maybe you could help me out with that for cutting bf then I want to do a cycle and add some mass while staying lean. Also please consider that I'm a college student and spend about half of my day in college thats why my foods arent all that crazy.

Thanks
Buff

what do u do for a living..

whats ur split

whats ur cardio

cuz u used a 1.75 multiplier.. and u have to justify that

 

[3J]

Age: 21
Weight: 260lbs.
Height: 6' 1"
BF: 27%
Goals: BF - (12-15%) I want to be 200-205lbs

Not sure on my BMR and TDEE (Im very new to body building and don't quite understand.)

Workout Schedule: (Gold's Gym Member) - Free weights and Hammer Strength Machines
Day 1: Upper body (Pyramid style) - Free weights (Currently Maxing 305-310lbs.)
Day 2: Cardio (45 Min - 1 Hour) Normally 2.5-3 Miles on tread mill at 4.5-6.0mph
Day 3: Lower Body (Machines) - Some squats w/ free weights
Day 4: Cardio (Same as day 2)
Day 5: TRAPS! (I don't train for traps all day, but I do devote a day to them because I want them big.)
Day 6-7: Rest (Walk around the block with the wife sometimes.)
*Repeat*

Meals: I do not eat right at all, I can't talk myself into "spending alot of money on food"

Meal 1: **(IF I eat breakfast)** It is cereal (Life Cereal) or 2-3 Eggs
Meal 2: Ramen Noodles or a Ham or Turkey Sandwich (Wheat bread) No condiments.
Meal 3: **(I am a cook at a Tex/Mex Restaraunt)** So I bring home food from work, sometimes a Chicken Burrito with Wheat wrap and Powerlite (Fat free cheese) Sometimes its Chicken or Steak Fajitas but its hard to turn down a free meal.

I only eat three times a day.

Normal day: Up at 8:30am watching my daughter until 4:30pm when my wife gets home, gym until 5:30-5:45pm, work at 6pm until 12am. Sleep, then Repeat. (Hard to find workout time, but I need suggestions.)

I am very motivated and want to get big. I believe I have a good frame to be really big.

ANY SUGGESTIONS ARE ALWAYS HELPFUL. I take criticism well, and I want to know what to do to meet my goals.

Thanks guys!

- Russ

the bmr/tdee formula is given to u in post 1.. u have ur bf.. and i explain it very clearly.. try to figure it out

 

[breezy5517]

im 23
195 pds
5"10
25%bf
48.75lbw
22.15 lm
2013.45 bmr
3473.2 tdcn

i just came off my first cycle and went from 170 to 200. my cycle and training was great but my diet was for shit. consisted of fried food and basically whatever.. im starting my new cycle soon and figured out a diet and was wondering if you think its a good one or not.. id like to put more muscle on and burn a lot of this fat. however im still a skinnier dude so dont want to burn muscle if that maeks sense or i might be talking out of my ass..and sorry if i have posted this on a different feed im new to this and just want to get everything right that i can. here is my new diet

8am
Oats with water
100g Banana
PhD Protein Shake (2 Scoops)
Total:- 472kcal 32.4p 73.1c 5.3f

10am
220g Chicken Breast
Mixed Stir Fry Veg
30g Crunchy Peanut Butter
Total:- 501kcal 52.2p 11.2c 23.4f

12pm
Tin of Sardines
Low Fat Cheese Spread
2 Slices of Seeded Wholemeal Bread
Total:- 464kcal 33.9p 45.8c 16.2f

Workout

2pm Post Workout Nutrition
Protein Shake Bodyshapers
Total:- 420kcal 53p 58c 4.5f

3pm
250g Rump Steak
50g Boiled Brown Rice
Total:- 496.5kcal 60p 35.9c 9.7f

5.30pm
220g Chicken Breast
50g Mixed Veg
Total:- 292 45.4 11.9 4.3

8pm
Tin of Tuna mixed with low fat mayo
2tbsp Crunchy Peanut Butter
Salad
Total:- 392 36.2p 3.4c 23f

Total:- 3037.5kcal 313.4p 239.3c 86.4f

i also did 1.75 multiplier cause i workout 6 days a week with 3 days of 20 min cardio and flag football twice a week.

 

[3J]

im 23
195 pds
5"10
25%bf
48.75lbw
22.15 lm
2013.45 bmr
3473.2 tdcn

i just came off my first cycle and went from 170 to 200. my cycle and training was great but my diet was for shit. consisted of fried food and basically whatever.. im starting my new cycle soon and figured out a diet and was wondering if you think its a good one or not.. id like to put more muscle on and burn a lot of this fat. however im still a skinnier dude so dont want to burn muscle if that maeks sense or i might be talking out of my ass..and sorry if i have posted this on a different feed im new to this and just want to get everything right that i can. here is my new diet

8am
Oats with water
100g Banana
PhD Protein Shake (2 Scoops)
Total:- 472kcal 32.4p 73.1c 5.3f

10am
220g Chicken Breast
Mixed Stir Fry Veg
30g Crunchy Peanut Butter
Total:- 501kcal 52.2p 11.2c 23.4f

12pm
Tin of Sardines
Low Fat Cheese Spread
2 Slices of Seeded Wholemeal Bread
Total:- 464kcal 33.9p 45.8c 16.2f

Workout

2pm Post Workout Nutrition
Protein Shake Bodyshapers
Total:- 420kcal 53p 58c 4.5f

3pm
250g Rump Steak
50g Boiled Brown Rice
Total:- 496.5kcal 60p 35.9c 9.7f

5.30pm
220g Chicken Breast
50g Mixed Veg
Total:- 292 45.4 11.9 4.3

8pm
Tin of Tuna mixed with low fat mayo
2tbsp Crunchy Peanut Butter
Salad
Total:- 392 36.2p 3.4c 23f

Total:- 3037.5kcal 313.4p 239.3c 86.4f

i also did 1.75 multiplier cause i workout 6 days a week with 3 days of 20 min cardio and flag football twice a week.

what do u do for a living?? does it involve alotta activity???

whats ur split?? ur cardio??

u used a higher multiplying factor and u need to justify that first

 

[breezy5517]

yea sorry posted at the bottom of my diet i did a 1.75 multiplier cause i workout 6 days a week 3 days of 20 min cardio and flag football 2 nights a week...
day 1 30 min cardio, chest tri
day 2 back bi
day 3 30 min cardio, shoulders traps
day 4 legs
day 5 rest
day 6 repeat

 

[3J]

yea sorry posted at the bottom of my diet i did a 1.75 multiplier cause i workout 6 days a week 3 days of 20 min cardio and flag football 2 nights a week...
day 1 30 min cardio, chest tri
day 2 back bi
day 3 30 min cardio, shoulders traps
day 4 legs
day 5 rest
day 6 repeat

i would say u do a 1.6.. no need for the 1.75

 

[breezy5517]

ok so i get 3221.52

 

[3J]

im 23
195 pds
5"10
25%bf
48.75lbw
22.15 lm
2013.45 bmr
3473.2 tdcn

i just came off my first cycle and went from 170 to 200. my cycle and training was great but my diet was for shit. consisted of fried food and basically whatever.. im starting my new cycle soon and figured out a diet and was wondering if you think its a good one or not.. id like to put more muscle on and burn a lot of this fat. however im still a skinnier dude so dont want to burn muscle if that maeks sense or i might be talking out of my ass..and sorry if i have posted this on a different feed im new to this and just want to get everything right that i can. here is my new diet

8am
Oats with water
100g Banana
PhD Protein Shake (2 Scoops)
Total:- 472kcal 32.4p 73.1c 5.3f
why the shake?? u dont like eggs??
10am
220g Chicken Breast
Mixed Stir Fry Veg
30g Crunchy Peanut Butter
Total:- 501kcal 52.2p 11.2c 23.4f

12pm
Tin of Sardines
Low Fat Cheese Spread
2 Slices of Seeded Wholemeal Bread
Total:- 464kcal 33.9p 45.8c 16.2f

Workout

2pm Post Workout Nutrition
Protein Shake Bodyshapers
Total:- 420kcal 53p 58c 4.5f
add whole white bagel here
3pm
250g Rump Steak
50g Boiled Brown Rice
Total:- 496.5kcal 60p 35.9c 9.7f

5.30pm
220g Chicken Breast
50g Mixed Veg
Total:- 292 45.4 11.9 4.3

8pm
Tin of Tuna mixed with low fat mayo
2tbsp Crunchy Peanut Butter
Salad
Total:- 392 36.2p 3.4c 23f
i would like to see a slower digesting protein here... how bout u add some cottage cheese??
Total:- 3037.5kcal 313.4p 239.3c 86.4f

i also did 1.75 multiplier cause i workout 6 days a week with 3 days of 20 min cardio and flag football twice a week.

it doens't look bad at all. with the added carbs ull be where u wanna be

ii just wanna see more greens.. salads and the such..

 

[breezy5517]

ok where should i add them in the day? i was looking at a few of your post and your fridge looks a bit like mine right now so im feeling a little better about it just want to get it right this time.. i gained a good bit of fat and prob could of gained more muscle last cycle but didnt diet at all

 

[3J]

i told u where to add them... lol the bagel pwo is 60g by itself

 

[Russ_Steez]

the bmr/tdee formula is given to u in post 1.. u have ur bf.. and i explain it very clearly.. try to figure it out

Ok, I think I got this...

BMR: 2233
TDEE: 3461

I could be wrong, but everything seems right. (Sorry for not doing it the first time.)

 

[bufftiger]

Hey 3J,

I'm actually a full time college student. I spend 5 days from 7-6 at college. The reason for the 1.72 is that we have a huge campus and I have to do ALOt of walking and I think thats one reason my legs dont have much fat on them.

I workout 5 days on and 2 days off for about 90 minutes
As for cardio I run for 1 minute and walk foe 3 and do that for 20 minutes 3 times a week.

Also I don't know if this counts but I do ALOT of studying lol and sometimes I'm sleep deprived. I was thinking about doing carb cycling like 4 days high and 3 days low. Let me know what your opinion is.

Thanks
Buff

 

[Bustedchalk]

Can anyone give some insight on to my revised diet.

I based it around 6 meals, I didn't quite wanna go 40/40/20 because I didn't think my protein needs to be that high.

Meal 1,2.

175 calories protein source
500 calories Carb source

Meals 3,4 (pre and post work out meal's)
175 calories Protein source
400 calories carb source

meals 5,6
175 calories Protein source
300 calories fat source

Today it broke down to this.

3451 calories, 80g fat (21%), 380g carb (42%), 291g Protein (34%)

I ended up getting more protein then I expected, and not as many carb's but I think its a much cleaner diet.

I can not believe how much rice I had to eat today.

 

[3J]

hey guys iv been on vacation all weekend and im a bit tired, just got back in town... give me 24hrs ill respond to everyone.. thanks

 

[gixxerboy87]

hi im new to this and was wondering if you could give me some advice,
ive always trained in the evenings and recently changed my routine to a.m training and running at night time,im finding it difficult planning my food intake for the day as im not used to morning training.i have always had fat that i can never get rid of around my stomach,so im trying to loose that aswel as keep muscle. Ive read previous threads and ive noticed youve said not to have more than 2 shakes a day, the only reason i have so many shakes in a day is that having 6-7 meals a day is very expensive whilst on a tight budget, heres a typical daily routine ive started to do and i would be more than grateful if you could point me in the right direction.

23
Height 5''9
weight 182lb

5:30am: pre workout
30g whey protein

7am: post 30g whey protein

8am:breakfast
3 egg omellette, cup of oats

11am: 30g whey protein,cereal bar, banana

2pm: can of tuna in wholemeal pitta, apple

5pm:before run
chicken breast, mixed veg (carrots,broccoli,peas,cauliflower)

7pm:3.5 mile run

9pm: 100g fat free yoghurt, 4 crackers with low fat cheese

monday: am chest-triceps
pm 3.5 mile run
tuesday: am shoulders-abs
pm football
wednesday: off
thursday: am back- biceps
pm 3.5 mile run
friday:am legs- abs
sat/sun off

 

[3J]

Age: 21
Weight: 260lbs.
Height: 6' 1"
BF: 27%
Goals: BF - (12-15%) I want to be 200-205lbs

Not sure on my BMR and TDEE (Im very new to body building and don't quite understand.)

Workout Schedule: (Gold's Gym Member) - Free weights and Hammer Strength Machines
Day 1: Upper body (Pyramid style) - Free weights (Currently Maxing 305-310lbs.)
Day 2: Cardio (45 Min - 1 Hour) Normally 2.5-3 Miles on tread mill at 4.5-6.0mph
Day 3: Lower Body (Machines) - Some squats w/ free weights
Day 4: Cardio (Same as day 2)
Day 5: TRAPS! (I don't train for traps all day, but I do devote a day to them because I want them big.)
Day 6-7: Rest (Walk around the block with the wife sometimes.)
*Repeat*

Meals: I do not eat right at all, I can't talk myself into "spending alot of money on food"

Meal 1: **(IF I eat breakfast)** It is cereal (Life Cereal) or 2-3 Eggs
Meal 2: Ramen Noodles or a Ham or Turkey Sandwich (Wheat bread) No condiments.
Meal 3: **(I am a cook at a Tex/Mex Restaraunt)** So I bring home food from work, sometimes a Chicken Burrito with Wheat wrap and Powerlite (Fat free cheese) Sometimes its Chicken or Steak Fajitas but its hard to turn down a free meal.

I only eat three times a day.

Normal day: Up at 8:30am watching my daughter until 4:30pm when my wife gets home, gym until 5:30-5:45pm, work at 6pm until 12am. Sleep, then Repeat. (Hard to find workout time, but I need suggestions.)

I am very motivated and want to get big. I believe I have a good frame to be really big.

ANY SUGGESTIONS ARE ALWAYS HELPFUL. I take criticism well, and I want to know what to do to meet my goals.

Thanks guys!

- Russ

BMR: 2233
TDEE: 3461

i gotta tell u buddy your diet needs a whole messa work...

your gonna have to learn to eat 6 meals a day.. ur a cook.. it shouldn't be so hard for you to prepare meals.. u have a shit load of crap at that restaurant that you can put together into A HEALTHY meal...

2800 calories

300g protein
150g carbs
120g fats

use fitday.com to get yourself a diet together and post it up for critique.. use my sample cutting diet as reference.. u have to put the work in...

unless u'd like to become a client.. if so email me at 3jdiet@gmail.com

 

[3J]

Hey 3J,

I'm actually a full time college student. I spend 5 days from 7-6 at college. The reason for the 1.72 is that we have a huge campus and I have to do ALOt of walking and I think thats one reason my legs dont have much fat on them.

I workout 5 days on and 2 days off for about 90 minutes
As for cardio I run for 1 minute and walk foe 3 and do that for 20 minutes 3 times a week.

Also I don't know if this counts but I do ALOT of studying lol and sometimes I'm sleep deprived. I was thinking about doing carb cycling like 4 days high and 3 days low. Let me know what your opinion is.

Thanks
Buff

yea walking doesn't justify that multiplying factor.. i would use 1.55

redo it all under those pretences and repost

 

[3J]

hi im new to this and was wondering if you could give me some advice,
ive always trained in the evenings and recently changed my routine to a.m training and running at night time,im finding it difficult planning my food intake for the day as im not used to morning training.i have always had fat that i can never get rid of around my stomach,so im trying to loose that aswel as keep muscle. Ive read previous threads and ive noticed youve said not to have more than 2 shakes a day, the only reason i have so many shakes in a day is that having 6-7 meals a day is very expensive whilst on a tight budget, heres a typical daily routine ive started to do and i would be more than grateful if you could point me in the right direction.

23
Height 5''9
weight 182lb

5:30am: pre workout
30g whey protein

7am: post 30g whey protein

8am:breakfast
3 egg omellette, cup of oats

11am: 30g whey protein,cereal bar, banana

2pm: can of tuna in wholemeal pitta, apple

5pm:before run
chicken breast, mixed veg (carrots,broccoli,peas,cauliflower)

7pm:3.5 mile run

9pm: 100g fat free yoghurt, 4 crackers with low fat cheese

monday: am chest-triceps
pm 3.5 mile run
tuesday: am shoulders-abs
pm football
wednesday: off
thursday: am back- biceps
pm 3.5 mile run
friday:am legs- abs
sat/sun off

bmr/tdee??

also take your diet and input it into fitday.com.. let me know your totals