Free Diet Advice from 3J
- Thread starter 3J
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3J
Super Moderator
whats yor workout program right now??
3J
Super Moderator
just make sure u drop cals on days u dont workout.. t
3J
Super Moderator
http://www.steroidology.com/forum/diet-forum/602294-3j-nutrition-network-may-promotion-15-off.html
get with it guys!!!!! the advanced hard core solution to your diet needs!!
get with it guys!!!!! the advanced hard core solution to your diet needs!!
Sparkalita
New member
So... I did a lot of reading and this is what I came up with for a potential meal plan. Some of this has been copied from others' plans. Please let me know if this is ideal for my goals. Thanks, again!
Meal 1
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
Meal 2
1/2 meal replacement packet mixed with water or
a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
Meal 3
1/2 cup of brown rice, or 1 cup of oatmeal
2 cups of green beans, broccoli or another veggie
6 ounces of chicken or turkey
Meal 4
Same as Meal 2
Meal 5
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or another veggie
6 ounces of chicken, or turkey
Meal 6
Same as Meal 2
Meal 1
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
Meal 2
1/2 meal replacement packet mixed with water or
a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
Meal 3
1/2 cup of brown rice, or 1 cup of oatmeal
2 cups of green beans, broccoli or another veggie
6 ounces of chicken or turkey
Meal 4
Same as Meal 2
Meal 5
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or another veggie
6 ounces of chicken, or turkey
Meal 6
Same as Meal 2
I drank an Isopure Shake at 12pm with the almonds, and I ate an extra can of Tuna in the afternoon for the rest of last week and yesterday. I gained another pound, but the plus is that I added weight to all of my lifts. I did 5 reps with last weeks 3RM on flat bench.
In the past, I have never been able to lose weight while eating carbs. Looking back at my logs it seems that every time that I drop weight I go through a series of diets that don't work, and I end up on -75 carbs a day and the weight falls off. Any idea why?
Last edited:
gixxerboy87
New member
hey 3j
thanks for the reply 1302,im loosing the shakes and replacing them with chicken breasts,i cant seem to stomach the cottage cheese tried before but didnt work so went for low fat cheese instead.
the reason i didnt add a lot of carbs is i thought as im trying to loose weight i didnt need to put so many into the diet, would it work putting wholemeal pasta with the tuna instead of pitta bread, brown rice and chicken for meals in the day time?
does the training routine seem ok?ive had to swap the running for cycling as ive had severe shin splints and had to stop!
thanks again 3j
3J
Super Moderator
look into sweet potatoes and yams.. red kidney beans.... these things pack more nutrients...
and let me know if you decide to make the plung into becoming a client.. im running a special promotion this month!
20 years old
180-183lbs
5’9
I really don’t know my BF…
I want to get up to 205 lbs with a low bodyfat of course this is my long-term goal.
My short-term goal is to get a firm 185lbs.
I workout 5 to 6 times a week (Pec-tri, Back-bi, Legs, bi-tri, off, shoulders, back, repeat something out like this, I am currently hitting my back more since im lacking of it)
I cannot calculate my BMR since I don’t know my bf, I guess its around 14% ?
For my TDEE I’d say between moderately and very active…
Meal 1 cal/fat/carb/pro
3 large eggs 210/15/3/18
½ cup egg whites 60/0/0/14
250 ml 0% milk 90/0/13/9
100g yogurt 35/0/6/3
2 slices of bread 200/4/32/10
1 caps fish oil 10/1/0/0
Meal 2
50g almonds 320/26/10/10
1 apple (100g) 41/0,1/13/0,5
2 envelope instant oatmeal: 300/3/60/8
Meal 3 (PWO)
1,5 scoop Myofusion 220,5/4,5/7,5/37,5
Meal 4
8 oz lean horse (no idea I buy it from a farmer)
½ cucumber, 1 whole tomato, 85g carrots: 87/0,3/22,9/4
Brown rice : 330/3/69/9
Meal 5
8oz lean beef 400/17/0/60
Throw in some random vegetables: 100/0,5/30/5
V8 drink: 50/0/11/2
Brown pasta : 310/2/60/11
1 caps fish oil 10/1/0/0
Meal 6
250 ml 0% milk 90/0/13/9
90g some cheese 240/15/3/21
1 can light tuna 120/0/0/30
1table spoon Pb : 100/8/4/3
Total cals : 3323,50 + lean horse let’s say 290 cals : 3613,50 !
Fats : 100,4 g + lean horse let’s say 9g : 109,4g !
Carbs : 357,4 g + lean horse let’s say 5g : 362,4g !
Prots : 264 + lean horse let’s say 46,2g : 310,2g !
180-183lbs
5’9
I really don’t know my BF…
I want to get up to 205 lbs with a low bodyfat of course this is my long-term goal.
My short-term goal is to get a firm 185lbs.
I workout 5 to 6 times a week (Pec-tri, Back-bi, Legs, bi-tri, off, shoulders, back, repeat something out like this, I am currently hitting my back more since im lacking of it)
I cannot calculate my BMR since I don’t know my bf, I guess its around 14% ?
For my TDEE I’d say between moderately and very active…
Meal 1 cal/fat/carb/pro
3 large eggs 210/15/3/18
½ cup egg whites 60/0/0/14
250 ml 0% milk 90/0/13/9
100g yogurt 35/0/6/3
2 slices of bread 200/4/32/10
1 caps fish oil 10/1/0/0
Meal 2
50g almonds 320/26/10/10
1 apple (100g) 41/0,1/13/0,5
2 envelope instant oatmeal: 300/3/60/8
Meal 3 (PWO)
1,5 scoop Myofusion 220,5/4,5/7,5/37,5
Meal 4
8 oz lean horse (no idea I buy it from a farmer)
½ cucumber, 1 whole tomato, 85g carrots: 87/0,3/22,9/4
Brown rice : 330/3/69/9
Meal 5
8oz lean beef 400/17/0/60
Throw in some random vegetables: 100/0,5/30/5
V8 drink: 50/0/11/2
Brown pasta : 310/2/60/11
1 caps fish oil 10/1/0/0
Meal 6
250 ml 0% milk 90/0/13/9
90g some cheese 240/15/3/21
1 can light tuna 120/0/0/30
1table spoon Pb : 100/8/4/3
Total cals : 3323,50 + lean horse let’s say 290 cals : 3613,50 !
Fats : 100,4 g + lean horse let’s say 9g : 109,4g !
Carbs : 357,4 g + lean horse let’s say 5g : 362,4g !
Prots : 264 + lean horse let’s say 46,2g : 310,2g !
3J
Super Moderator
age
weight
height
bf
bmr/tdee
macros??
if you dont know what some of these are then you need to read post 1...
also you can take advantage of my special promotion this month and get 15% off your first purchase of nutritional consultation through my company if you dont wanna take the free route
3J
Super Moderator
Thanks for your reply 3J,
Exactly, i'm focussing on my back like 2x upper back with another minor muscle (bi's) and 1x like shoulders with my lowerback... i've got some nice results, next thing : legs and shoulders
!
Actually, yes it's written on my oatmeal package it does have protein in it, eventhough it's not written i guess they wrote it for the milk?
What kind of carbs, as in what would you add?
Haha what do you mean, how 1,5cup of plain brown rice taste? haha.
Thanks,
David
Exactly, i'm focussing on my back like 2x upper back with another minor muscle (bi's) and 1x like shoulders with my lowerback... i've got some nice results, next thing : legs and shoulders
!Actually, yes it's written on my oatmeal package it does have protein in it, eventhough it's not written i guess they wrote it for the milk?
What kind of carbs, as in what would you add?
Haha what do you mean, how 1,5cup of plain brown rice taste? haha.
Thanks,
David
3J
Super Moderator
Thanks for your reply 3J,
Exactly, i'm focussing on my back like 2x upper back with another minor muscle (bi's) and 1x like shoulders with my lowerback... i've got some nice results, next thing : legs and shoulders
Actually, yes it's written on my oatmeal package it does have protein in it, eventhough it's not written i guess they wrote it for the milk?
What kind of carbs, as in what would you add?
Haha what do you mean, how 1,5cup of plain brown rice taste? haha.
Thanks,
David
you've got a decent frame bro...i would say 10-12%bf...
go figure your bmr/tdee at 11% bf
3J
Super Moderator
add 50 more grams of protein and 40 more grams of carbs..
u should gain 1lb a week.. if you dont come back to me.. we will tweak more
Sparkalita
New member
3J
Super Moderator
sorry! i deal with so many people at once its difficult to follow!
so the next step would be to input all this into fitday.com and get back to me.. when you do that we'll know how many calories your taking in.. and can go into what needs to be changed and taken out
JackScagnetti
Member
Age 33
Weight 210
Height 511
Bf dunno yet
Not sure what PWO whey is but I drink a lot of 100 % whey and optimal nutrition whey I add water ice half frozen banana & a couple strawberries
I am thinking about adding fiber pills to my diet let me know what u think
I have been going to the gym for a few years now and am stuck at my current weight. I start lifting weights 2 months ago. I lift 5 x a week. I also run 3 miles 5 x a week and another mile on the treadmill. I do not eat any candy and drink only diet soda. I think one of my problems is i don't get enough sleep. I go to sleep @ 2 am wake up at 830 and don't really eat anything until 10 am drink tea with splenda and usually only eat some kind of nuts cashews/almonds or one those of those Atkins bars. i usually eat a soup for lunch but since switched to salads or whey powder. then ill eat something @ 3pm same thing at 10 am usually. Go to gym at 5 get home and usually ether eat whey powder or ham, cheese or roast beef. Once a week ill order out for Chinese and try to stay low carb and only order wings, egg foo young with no sauce, boneless spear ribs. I eat more at night then in the morning and don't drink enough water but try. I also just started to take T3. So hopefully that will help. I am trying to loose 25-30 pounds and tone up at same time.
Weight 210
Height 511
Bf dunno yet
Not sure what PWO whey is but I drink a lot of 100 % whey and optimal nutrition whey I add water ice half frozen banana & a couple strawberries
I am thinking about adding fiber pills to my diet let me know what u think
I have been going to the gym for a few years now and am stuck at my current weight. I start lifting weights 2 months ago. I lift 5 x a week. I also run 3 miles 5 x a week and another mile on the treadmill. I do not eat any candy and drink only diet soda. I think one of my problems is i don't get enough sleep. I go to sleep @ 2 am wake up at 830 and don't really eat anything until 10 am drink tea with splenda and usually only eat some kind of nuts cashews/almonds or one those of those Atkins bars. i usually eat a soup for lunch but since switched to salads or whey powder. then ill eat something @ 3pm same thing at 10 am usually. Go to gym at 5 get home and usually ether eat whey powder or ham, cheese or roast beef. Once a week ill order out for Chinese and try to stay low carb and only order wings, egg foo young with no sauce, boneless spear ribs. I eat more at night then in the morning and don't drink enough water but try. I also just started to take T3. So hopefully that will help. I am trying to loose 25-30 pounds and tone up at same time.
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