Free Diet Advice from 3J

[STANN]

reposted in the right thread

well mate your the diet king you have helped me alot with your advise i got a firm idea but need a finall rundown

i start cycle 2morro

1-5 dbol 30-50mg/day
1-10 sus 500mg/week

this is my workout cardio ect i will be doing this the whole time im on cycle

5.45am 1hr walk (5km)
7.00am BREAKFAST (PRE WORKOUT)
7.30am 30min walk to the gym (i have to walK to the gym)
8.00am 1-1.5hr of high volume training+30mins ABS (2HRS AT GYM)
10.00am 30min walk home
10.30am MEAL 2 (POST WORKOUT)
1.30pm MEAL 3
4.30pm MEAL 4
7.30pm MEAL 5 (PRE WORKOUT)
7.30pm 30min walk to the gym
8.00pm 1-1.5hr high volume training+ calves
10.00pm 30min walk home
10.30pm MEAL 6 (POST WORKOUT)


I do 3days on 1 day of
DAY 1
am:chest+abs
pm:back+calves

DAY 2
am:legs
pm:abs+calves

DAY 3
am:shoulders+abs
pm:arms+calves

DAY 4
off

so i still do in total 3hrs of walking cardio at about 5km/h wich i have to do only way i can get to the gym and my morning walk is with my partner wich i enjoy

my

BMR 1838
TDEE 2848-3170

that is going off x 1.55 or 1.725

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
can you decide what i would be at PLEASE lol last time we went on for my diet we came up with

280g protein 1120 caloreis
300g carbs 1200 calories
66g fats 594 calories
2914 calories

let me know il start this until u get back to me thanks

 

[gixxerboy87]

hey 3j im still unsure about how to adjust my diet to loose weight around my mid section but keep on muscle mass?
sent all my results from fit day previously with bmi tdee but i think u might of missed the post

 

[3J]

hey 3j im still unsure about how to adjust my diet to loose weight around my mid section but keep on muscle mass?
sent all my results from fit day previously with bmi tdee but i think u might of missed the post

what was the post number

 

[3J]

hey guys ill be on vacation starting tomorrow into monday so if i dont get to you today ill be gettin back to you guys after the fact.. thx alot for your patience

 

[3J]

well mate your the diet king you have helped me alot with your advise i got a firm idea but need a finall rundown

i start cycle 2morro

1-5 dbol 30-50mg/day
1-10 sus 500mg/week

this is my workout cardio ect i will be doing this the whole time im on cycle

5.45am 1hr walk (5km)
7.00am BREAKFAST (PRE WORKOUT)
7.30am 30min walk to the gym (i have to walK to the gym)
8.00am 1-1.5hr of high volume training+30mins ABS (2HRS AT GYM)
10.00am 30min walk home
10.30am MEAL 2 (POST WORKOUT)
1.30pm MEAL 3
4.30pm MEAL 4
7.30pm MEAL 5 (PRE WORKOUT)
7.30pm 30min walk to the gym
8.00pm 1-1.5hr high volume training+ calves
10.00pm 30min walk home
10.30pm MEAL 6 (POST WORKOUT)


I do 3days on 1 day of
DAY 1
am:chest+abs
pm:back+calves

DAY 2
am:legs
pm:abs+calves

DAY 3
am:shoulders+abs
pm:arms+calves

DAY 4
off

so i still do in total 3hrs of walking cardio at about 5km/h wich i have to do only way i can get to the gym and my morning walk is with my partner wich i enjoy

my

BMR 1838
TDEE 2848-3170

that is going off x 1.55 or 1.725

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
can you decide what i would be at PLEASE lol last time we went on for my diet we came up with

280g protein 1120 caloreis
300g carbs 1200 calories
66g fats 594 calories
2914 calories

let me know il start this until u get back to me thanks

it looks good bro... ur gonna get ripped quick

 

[gixxerboy87]

there was a few posts the last one was 1269 and kinda got left there other were 1256
1259
1262
1267
as im training in the morning im struggling to find meals to eat through the day, im worried if im eating chicken with pasta or rice throughout the day its gunna make me put on unwanted weight
thanks 3j

 

[STANN]

thanks for ur time 3j

 

[StRoNgOnE]

Hey 3J... This is a GREAT idea for a thread! Thanks!

Age: 34
Height: 5'11
Weight: 193lbs
Lean Weight: 167lbs
BF% - 16%

Training history:

I started when I was 18 @ 123lbs. since then have been up to 183 and LEAN

I've been eating a LOT of carbs, and JUNK food... Annihilating bags of chips... GALLONS of ice-cream.. etc... I'm a mess...

I know I've lost muscle, and put on fat...

Here's where I'm at:

Starting a cycle: (I've ran 3 test/Deca/Dbol cycles in the past)

Week 1 - 16 Test E 600mg
Week 1 - 15 Eq 600mg
Week 1 - 4 50g Dbol
Week 12 - 17 40mg Var

TDEE: 3000

Goals: To put on some mass... I'm not too too worried about the fat for now... as I figure the added muscle will recomp my body anyway...

I'd just like to get back into "Avatar" shape.. but with more mass...

so I'm gunna go with 3500 calories.. This is How I've been eating the last 2 weeks...

Meal 1:

2 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries


Meal 2:

6 Large Whole Egg(s)
.5 cup, Spinach (cooked)
1 tbsp, Udo's Choice
1 oz, Almonds (dry Roasted)


Meal 3:

7 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)


Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)
1 oz, Almonds (dry roasted)


Meal 5:

2 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
3 tbsp, Gatorade


Meal 6:

250 gram, Sirloin Steak
0.5 cup, Broccoli (raw)
1 cup, Brown Rice (cooked)


Totals:

3550.00 350.00 200.00 150.00


Calories Protein Carbs Fat


Current Snaps:

 

[STANN]

it looks good bro... ur gonna get ripped quick

hey 3J lol im bulking not cutting haha so ive added 500 caloreis more to bring me to about 3500 caloreis a day thats about 500 calories above maitnance so il do that for 2 weeks and check if its going well cheers mate

 

[maimed]

Hey I think you missed my post.
Its post #1266.

Thanks bro

 

[STANN]

hey 3J how are you mate bizzy im gessing...um that diet we worked out 2900calories i think i need to up it LOL im dropping bodyfat...but putting on weight so it is a good thing but i want to bulk up a bit im think of going to like 3500calories that about 500calories above me tdee is this correct

 

[Loaded Gun]

What's anyone make of the 'Testosterone diet'? It states building muscle while losing fat. About 1g protein per lb, 2g carbs per lb... not sure about it anyone know anything?

 

[KSpencer]

Hey there 3J, would love it if you could give my basic diet plan the once over! Thanks!


Age: 19
Weight: 154lbs
Height:6ft4"
BF: 10-14% (Not entirely sure about my BF, i can post up pictures if that would help)
Goals: Bulk up, add weight.

BMR: 2899.74
TDEE: 3300

Workout Schedule: Typically workout on this schedule:

Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders
Day 5: Arms
Day 6-7: Rest

(I also lightly work my abs on all workout days)

I usually do around 30-40 minutes of cardio, 2-3 times per week.

Meals: My meal plan is as follows. (I realise there are no macros/actual diet present, im in the process of keeping a food diary and will post the macros/results up once the week is finished - Its just a more "Am i on the right tracks")

Meal 1 (AM: Breakfast: 7:30)

Meal 2 (11:00)

Meal 3 (1:00)

Meal 4 (4:00)

Meal 5 (6:00)

Meal 6 (PWO Shake/Meal 8:30ish)

Meal 7 (Bed: 10:00PM)

Thanks for your time!

 

[3J]

hey 3J how are you mate bizzy im gessing...um that diet we worked out 2900calories i think i need to up it LOL im dropping bodyfat...but putting on weight so it is a good thing but i want to bulk up a bit im think of going to like 3500calories that about 500calories above me tdee is this correct

yea if your tdee is 3000 ur on point.. though i think u might even have to go higher then that... but start at 3500

 

[STANN]

yea if your tdee is 3000 ur on point.. though i think u might even have to go higher then that... but start at 3500

cheers for the reply big fella....started 3500calories today loving it still hungry HAHA i got a thread in the steroid section with a few pics of how i look now not sure if you have seen il post there now check it out and get back to me if ya can be most helpfull remember im bulking

 

[MerCiLeSS28]

Diet Advice.

I'm 6'3 about 155lbs. Age 24.
Body fat is very very low.
Meal1: Campbells soup and cheetos breakfast
Meal2: Generally a cheese burger or chicken sandwhich at lunch
Meal3: Beef jerkey or something of the such as a snack
Meal4: Regular dinner, nothing very fatty usually.
Meal5: Kitkat or simular snack.

I work out splitting upper and lower body and cardio 4-5 times a week, doing about a hour or hour and a half a day, alternating excersises.

My current goal is to gain 10+ lbs of mussle. I've been trying for quite some time to gain and it seems no matter how much I work out, or how much cyctogainer or mussle milk I add to my diet, it's all to no avail. I do get some strength increases but the size and bulk seem to be quite limited. Most of what I eat is high in protein. If i were to guess I consume around 60-100g in protein a day. I do belive the reason I cant grow mussle is because my diet is not proper. Any suggestions?

 

[3J]

cheers for the reply big fella....started 3500calories today loving it still hungry HAHA i got a thread in the steroid section with a few pics of how i look now not sure if you have seen il post there now check it out and get back to me if ya can be most helpfull remember im bulking

link it

 

[3J]

hey guys i know alot of you are waiting for responses... i have a mid term tomorrow and wont be able to help you guys out till after the fact.. since i have a decent volume of clients im also working with right now...

please be patient and ill get to you guys..

if you wanna become a client email me 3jdiet@gmail.com

 

[longrob]

630am- Breakfast
1 cup Oat Meal
2 Eggs, 8 Whites
Cals- 575/ 52.1p/ 57.2c/ 15.8f

1045am- PWO
2 Scoops Whey
1- Large White Bagel
Cals-597/ 53.1p/ 7.1f/ 76.2c


12pm- 2oz Almonds
Cals-344/ 12p/ 31.3/ 10c


1PM- Lunch
(2) Grilled Chicken Sandwiches on Wheat
Chicago Style Veggies
Cals-535/ 53.1p/ 7.1f/ 76.2c


330pm
2 cups Uncle Ben's Brown Rice in bag
Can of Tuna(6.5 oz)
Cals-615/ 50.8p/ 4.8f/ 88.9c

On the way to gym- 2 Large apples
Cals-220/ 1.1p/ 0.7f/ 58.6c


7 pm- PWO Meal
2 Scoops Whey
1.5 cups Wheat Pasta
Cals-519/ 51p/ 6f/ 65.4c


830pm- Last Meal
8 oz 93% Lean Ground Beef
Cals-273/ 48p/ 9f/ 0c

Total 3064/275.1p/80.1f/ 320.7c

I know this may be premature since this is only my 9th day on the diet, but how long does it usually take to start seeing the scale go down? I have stuck to this religiously other than Saturday and Sunday but, I ate nothing but lean protein and low GI veggies. I seemed to recover pretty good last week, and I added a few reps to my upperbody max day yesterday which is a surprise. As for the scale, I added 1 pound from last monday to this morning, and my waist measured the same. I weighed at both times on the same scale in nothing but boxers at the same time. Any thoughts.

 

[3J]

I know this may be premature since this is only my 9th day on the diet, but how long does it usually take to start seeing the scale go down? I have stuck to this religiously other than Saturday and Sunday but, I ate nothing but lean protein and low GI veggies. I seemed to recover pretty good last week, and I added a few reps to my upperbody max day yesterday which is a surprise. As for the scale, I added 1 pound from last monday to this morning, and my waist measured the same. I weighed at both times on the same scale in nothing but boxers at the same time. Any thoughts.

add 700 calories.. that's the first thing i would say.. make your 12pm a full meal..


also.. spell out your workout routine for me bro.. on both times..

usually when people stall the way you are its because they're not eating enough.. its strange i know but your body goes into starvation mode