Free Diet Advice from 3J

[getbig2011]

A friend of mine has dramatically changed his body shape over the past 6 months and he's still out on the piss every weekend. He is using a 5iu's of growth hormone ED along with Tren, masteron and prop which has completely shredded him. His diet is worse than mine but his training is similar. Ultimately I want to get down to his body fat % as shown in the picture below:

i232.photobucket.com/albums/ee38/hudson701/pic1-2.jpg

How long will it take me to get to this level? Does growth hormone really shred you that much?! Like me, he was 15% bf in January...Its so frustrating.

Hey Hudson,
Your friend looks great! What's he doing?

 

[getbig2011]

Hey 3J,
I think you missed me... I know you're a busy man, so get to me when you can.

AGE: 32
WEIGHT: 151
HEIGHT: 5’8
BF%: 15%
GOALS: To bulk up, adding 25-30 pounds of muscle mass to my frame.
BMR: 1650
TDEE: 2558

DIET:
Meal 1 Cal Fat Carb Pro
4 large egg whites 68.5/0.2 0.95 14.35
2 large whole eggs 167 12.2 1.3 12.3
1 cup oats 311 5.1 54.3 13
1/2 scoop whey protein 49.8 0.8 0.65 10
4 oz blueberries 14 0.2 3.5 0.1
1 cup whole milk 146 8 11 7.8

Meal 2 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
2 cups spring mix salad 20 0 3 2
Med. Sweet Potato 103 3 24 2
7 pills fish oil 63 7 0 0
1 cup whole milk 146 8 11 7.8

Post Workout Shake Cal Fat Carb Pro
1.5 scp whey protein 149.4 2.4 1.95 30
40 g waxy maize 160 0 38 0
1/4 tsp sea salt 0 0 0 0

Meal 3 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
4 oz cooked brown rice 108 0.9 22.4 2.5
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0
1 cup whole milk 146 8 11 7.8

Meal 4 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
1 cup red kidney beans 330 14.9 36.9 14
1 cup whole milk 146 8 11 7.8

Meal 5 Cal Fat Carb Pro
8 oz lean ground beef 381 3 3 35
Med. Sweet Potato 103 3 24 2
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0

Meal 6 Cal Fat Carb Pro
1 cup whole milk 146 8 11 7.8
7 pills fish oil 63 7 0 0

Cal Fat Carb Pro
Grand Total 3963 135 289 287

WORKOUT: Monday, Wednesday, Friday
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Thanks again in advance for the diet review!

 

[wclark316]

focus your carbs to bfast, pre and post workout.. if not that then bfast post workout and the meal after that.
Meal 4 6pm or 8pm
Fish 100 1 0 20
White rice 160 0 36 3
M-S chicken190 9 19 12

Total total total total
450 10 55 35
is this pwo?
..

now my PWO was just the shake.. then i go to bed.
what is wrong with the pro max bar its a whole food

Thanks for your help!

 

[3J]

3j thanks for the reply. I've not been doing a weekly refeed - instead having random cheat meals here and there but still feeling empty the following day - perhaps this is where Im going wrong? Is it normal to be starving hungry all day on this sort of diet - do you have to battle and ignore the hunger pangs?

On what day should I have a weekly refeed and what food should it consist of? What I'm frustrated about is that I have made no progress between 09 march and 16 may as evident in my photos - my bodyfat has stayed the same. It seems to be very stubborn around my waist!

A friend of mine has dramatically changed his body shape over the past 6 months and he's still out on the piss every weekend. He is using a 5iu's of growth hormone ED along with Tren, masteron and prop which has completely shredded him. His diet is worse than mine but his training is similar. Ultimately I want to get down to his body fat % as shown in the picture below:

i232.photobucket.com/albums/ee38/hudson701/pic1-2.jpg

How long will it take me to get to this level? Does growth hormone really shred you that much?! Like me, he was 15% bf in January...Its so frustrating.

well, obviously if your running a multi thousand dollar cycle your gonna rip up like that on a similar diet.. so dont fret about that..

refeeds should be high carb very low fat with the same protein on an off day.. youll bloat a little but think of it as taking one step back to take two steps forward when your stuck..

so carbs should be between 300-400g

 

[3J]

now my PWO was just the shake.. then i go to bed.
what is wrong with the pro max bar its a whole food

Thanks for your help!

i see.. so focus your carbs to bfast, pre workout,, and then have a white bagel with your pwo shake.. remove carbs from everywhere else

 

[3J]

Hey 3J,
I think you missed me... I know you're a busy man, so get to me when you can.

AGE: 32
WEIGHT: 151
HEIGHT: 5’8
BF%: 15%
GOALS: To bulk up, adding 25-30 pounds of muscle mass to my frame.
BMR: 1650
TDEE: 2558

DIET:
Meal 1 Cal Fat Carb Pro
4 large egg whites 68.5/0.2 0.95 14.35
2 large whole eggs 167 12.2 1.3 12.3
1 cup oats 311 5.1 54.3 13
1/2 scoop whey protein 49.8 0.8 0.65 10
4 oz blueberries 14 0.2 3.5 0.1
1 cup whole milk 146 8 11 7.8

Meal 2 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
2 cups spring mix salad 20 0 3 2
Med. Sweet Potato 103 3 24 2
7 pills fish oil 63 7 0 0
1 cup whole milk 146 8 11 7.8

Post Workout Shake Cal Fat Carb Pro
1.5 scp whey protein 149.4 2.4 1.95 30
40 g waxy maize 160 0 38 0
1/4 tsp sea salt 0 0 0 0

Meal 3 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
4 oz cooked brown rice 108 0.9 22.4 2.5
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0
1 cup whole milk 146 8 11 7.8

Meal 4 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
1 cup red kidney beans 330 14.9 36.9 14
1 cup whole milk 146 8 11 7.8

Meal 5 Cal Fat Carb Pro
8 oz lean ground beef 381 3 3 35
Med. Sweet Potato 103 3 24 2
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0

Meal 6 Cal Fat Carb Pro
1 cup whole milk 146 8 11 7.8
7 pills fish oil 63 7 0 0

Cal Fat Carb Pro
Grand Total 3963 135 289 287

WORKOUT: Monday, Wednesday, Friday
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Thanks again in advance for the diet review!

are you on cycle?

 

[getbig2011]

are you on cycle?

No I'm natural.

 

[JillZarin515]

I bought the Dr Max Powers 15 Day Cleanse with the duo goals of detoxing and losing 5 pounds. One previous review had mentioned the reduction of love handles. I totally agree.

I am 5 foot 5.5 and 125 pounds. I did not stay on the whole plan for the recommended days, but I still reaped the benefits and felt better.

 

[3J]

Hey 3J,
I think you missed me... I know you're a busy man, so get to me when you can.

AGE: 32
WEIGHT: 151
HEIGHT: 5’8
BF%: 15%
GOALS: To bulk up, adding 25-30 pounds of muscle mass to my frame.
BMR: 1650
TDEE: 2558

DIET:
Meal 1 Cal Fat Carb Pro
4 large egg whites 68.5/0.2 0.95 14.35
2 large whole eggs 167 12.2 1.3 12.3
1 cup oats 311 5.1 54.3 13
1/2 scoop whey protein 49.8 0.8 0.65 10
4 oz blueberries 14 0.2 3.5 0.1
1 cup whole milk 146 8 11 7.8
skim milk
Meal 2 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
2 cups spring mix salad 20 0 3 2
Med. Sweet Potato 103 3 24 2
7 pills fish oil 63 7 0 0
1 cup whole milk 146 8 11 7.8
what oil are you using to cook this?
Post Workout Shake Cal Fat Carb Pro
1.5 scp whey protein 149.4 2.4 1.95 30
40 g waxy maize 160 0 38 0
1/4 tsp sea salt 0 0 0 0

Meal 3 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
4 oz cooked brown rice 108 0.9 22.4 2.5
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0
1 cup whole milk 146 8 11 7.8
skim milk
Meal 4 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
1 cup red kidney beans 330 14.9 36.9 14
1 cup whole milk 146 8 11 7.8
same thing with the milk
Meal 5 Cal Fat Carb Pro
8 oz lean ground beef 381 3 3 35
Med. Sweet Potato 103 3 24 2
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0

Meal 6 Cal Fat Carb Pro
1 cup whole milk 146 8 11 7.8
7 pills fish oil 63 7 0 0

Cal Fat Carb Pro
Grand Total 3963 135 289 287

WORKOUT: Monday, Wednesday, Friday
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Thanks again in advance for the diet review!

that's alot of milk my friend.. make sure it stays skim... you need to take off 400 calories.. your just gonna put on unnecessary fat...

 

[hudson701]

well, obviously if your running a multi thousand dollar cycle your gonna rip up like that on a similar diet.. so dont fret about that..

refeeds should be high carb very low fat with the same protein on an off day.. youll bloat a little but think of it as taking one step back to take two steps forward when your stuck..

so carbs should be between 300-400g

So how long would it take me to get to that level of bodyfat? Another two months of dieting perhaps? Should I just give the diet time to work, keep going at it until the weight slowly comes off? The hunger pangs are very bad during the day - is there anything I can do about this?

Sorry for all the questions!

 

[getbig2011]

that's alot of milk my friend.. make sure it stays skim... you need to take off 400 calories.. your just gonna put on unnecessary fat...

I cook all my chicken in evoo.

How many calories above TDEE do you normally suggest for a guy my size?

Is it better to have no milk at all in the diet?

 

[3J]

I cook all my chicken in evoo.

How many calories above TDEE do you normally suggest for a guy my size?

Is it better to have no milk at all in the diet?

you could bulk with skim milk..

you wanna START at 500 calories over your daily needs and add 200 calories every 4 days if you dont gain any weight within 10 days

 

[polis59]

thought i'd put this out here.. this is my sticky for diet critique..

if you want diet advice, please read through everything and then post up your proposed diet..

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example: (btw these macros are not correct, just an example)

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



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 lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




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

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
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
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


This is my PERSONAL bulking diet, its customized for my needs.. use it as motivation and reference, but do not follow it to the T because we'll customize one for you...

meal1 cal/fat/carb/pro
3 xl whole eggs 249/17.3/1.3/21.9
8 egg whites 137/0.4/1.9/28.8
1 cup oats 311/5.1/54.3/13


meal2 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
2 medium sweet potatos 230/0.4/53.5/4.1
1/2 tablespoon olive oil 60/6.8/0/0

meal3 cal/fat/carb/pro
8oz turkey breast 370/18.80/49
7oz yams 234/0.3/55.3/3.0
1 tablespoon olive oil 119/13.5/0/0

meal4 cal/fat/carb/pro
8oz salmon 331/13.4/0/491
1 cup red kidney beans 330/14.9/36.9/14

pwo cal/fat/carb/pro
whey shake 258/2/0/0/60
2 cup blueberries 165/1/42/2.1

meal 5 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
1 tablespoon olive oil 119/13.5/0/0

meal 6 cal/fat/carb/pro
8oz london broil 347/14.1/0/51.7
1 whole avocado 277/25.4/14.8/3.5


Daily totals

Calories: 4140 Fat: 157 Carbs: 320 Protien: 379

Hi, I was just wondering if these are accurate numbers or something off the top of your head. Do you really gain on 4140 kcals a day at 275? Is this on cycle as well or do you consume more calories while on? I'm at about 230 right now with 15% bf and eating about 5000 cals clean a day. However, some of the complex carbs meals are having me feel really bloated throughout the entire day. I was just wondering if I can get away with eating 500 over my TDEE and still make decent gains while on a cycle or if I am limiting myself.

 

[ketlaw]

First off thanks 3J for all your help in the diet forum! I have been trying to cut for several months and have had pretty good results...went from about 224 and over 20% bf to 206 at around 16% but I def feel I need some help with my diet.

This is how I have been eating more or less for the past 3 months or so:

27 years old
206 lbs
5ft 10
16% bf
BMR = 2069
TDEE = 3310

cals/fat/carb/prot

Meal 1: 2 scoops whey protein w/ ½ cup raw oats
405/6/37/55

Meal 2: 2 whole eggs, 2 egg white, spinach, mushroom, cheese, 1tbls evoo
497/36/9/33

Snack: balance bar or handful mixed nuts or trail mix (almonds/peanuts/cashews, etc)
200/7/22/15 (balance bar)

Workout: Lift then 30 min cardio

Meal 3: pwo shake ***8211; 2 scoops whey w/ ½ cup frozen berries
280/2/15/50

Meal 4: 1 5oz can of tuna w/ 1 tbls low fat mayo, chopped celery and onion
155/6/1/26

Meal 5: 5 oz grilled chicken breast w/ broccoli and salad with dressing, ½ sweet potato
482/25/19/45

Meal 6: ½ cup low fat cottage cheese
90/2/4/14

Total: 2100/84/107/238

 

[boosty]

age 19
weight 265
height 5'9
bf (see picture for estimate please so I can set bmr and such.) : imageshack.us/photo/my-images/861/edite.png/
goals.. loose fat, gain muscle. looking to get around 200 at 15% for now. (goals will change when I get there, obv.)

I'm looking for a diet, currently intake is 1900cals but I heard its not enough for my weight.


so here we go¸

imageshack.us/photo/my-images/508/ditecutpt1.png/
imageshack.us/photo/my-images/714/ditecutpt2.png/

also, how can I lower my sodium intake? (do I need to actually)

sorry for spelling/grammar etc, english ain't my native language

 

[3J]

First off thanks 3J for all your help in the diet forum! I have been trying to cut for several months and have had pretty good results...went from about 224 and over 20% bf to 206 at around 16% but I def feel I need some help with my diet.

This is how I have been eating more or less for the past 3 months or so:

27 years old
206 lbs
5ft 10
16% bf
BMR = 2069
TDEE = 3310

cals/fat/carb/prot

Meal 1: 2 scoops whey protein w/ ½ cup raw oats
405/6/37/55

Meal 2: 2 whole eggs, 2 egg white, spinach, mushroom, cheese, 1tbls evoo
497/36/9/33
good
Snack: balance bar or handful mixed nuts or trail mix (almonds/peanuts/cashews, etc)
200/7/22/15 (balance bar)
crap.. eat a real meal before your workouts.. your short on calories anyways.. do 300 calories here
Workout: Lift then 30 min cardio

Meal 3: pwo shake ***8211; 2 scoops whey w/ ½ cup frozen berries
280/2/15/50

Meal 4: 1 5oz can of tuna w/ 1 tbls low fat mayo, chopped celery and onion
155/6/1/26

Meal 5: 5 oz grilled chicken breast w/ broccoli and salad with dressing, ½ sweet potato
482/25/19/45

Meal 6: ½ cup low fat cottage cheese
90/2/4/14

Total: 2100/84/107/238

tthe diet looks fine bro..

i would add 300 calories but also add empty stomach low intensity cardio in the mornings.. 30 to 45 min

 

[3J]

age 19
weight 265
height 5'9
bf (see picture for estimate please so I can set bmr and such.) : imageshack.us/photo/my-images/861/edite.png/
goals.. loose fat, gain muscle. looking to get around 200 at 15% for now. (goals will change when I get there, obv.)

I'm looking for a diet, currently intake is 1900cals but I heard its not enough for my weight.


so here we go¸

imageshack.us/photo/my-images/508/ditecutpt1.png/
imageshack.us/photo/my-images/714/ditecutpt2.png/

also, how can I lower my sodium intake? (do I need to actually)

sorry for spelling/grammar etc, english ain't my native language

do me a fav and write out your diet.. i cant critique a diet that i cant write on..

 

[ketlaw]

tthe diet looks fine bro..

i would add 300 calories but also add empty stomach low intensity cardio in the mornings.. 30 to 45 min

Thanks 3J! I will start doing empty stomach cardio and I just ate grilled chicken w/ brown rice for pre-workout. Thanks!

 

[Starwind]

Let me know where I can improve. Thank you.

23
200
6'1"
16% BF
Goal is to get up to 225 pounds while staying around 15% or less
BMR: 2039 Calories
TDEE: 3160 Calories

The macros consist of 3 meals and one snack. Breakfast is a shake with 16 oz of whole milk, 1 cup of spinach, 1 cup of oats, 1 cup of mixed fruit, and 2 scoops of protein. Lunch consists of 2 cups of rice, 1 cup mixed veggies, and 1 cup boneless skinless chicken breasts. Dinner is 6 whole large eggs mixed with a cup of orange, red, green, and yellow bell peppers with some garlic, and a medium potato. The snack is my post workout shake of 2 scoops of protein with 16 oz of whole milk.

Breakfast: 988 Calories/ 26g Fat/ 104g Carb/ 86g protein
Lunch: 1033 Calories/ 46g Fat/ 98g Carb/ 56g Protein
Dinner: 1031 Calories/ 84g Fat/ 32 Carb/ 41g Protein
Snack: 558 Calories/ 20g Fat/ 27g Carb/ 70g protein

Total Macros
3610 Calories/ 177g Fat/ 262 Carb/ 253 Protein

I workout in my home gym 5 times a week
Monday: Chest
Tuesday: Back
Wednesday: Arms
Thursday: Shoulders
Friday: Legs

Haven't added cardio yet

 

[boosty]

do me a fav and write out your diet.. i cant critique a diet that i cant write on..

Calories / Carbs / Fats / Prot

5h30am

2scoops whey isoflex 222 / 1g / 0g / 54g
1/2 cup Oats 150 / 27g / 3g / 5g
1 Orange 50 / 12g / 0 / 1g
1 cup Skim Milk 80 / 12g / 0g / 8g

9am
1 apple 65 / 17g / 0g / 0g
1/2 cup cottage cheese 90 / 3g / 3g / 16g

12pm
1 tbsp EVOO 120 / 0g / 14g / 0g
1 cup Brocoli 44 / 8g / 1g / 5g
4oz Chicken 130 / 0g / 1g / 32g
1 sweet potato 103 / 24g / 0g /2g

2pm
1 can Tuna 140 / 0g/ 1g / 32g

5pm post workout
2 scoops whey isoflex 222 / 1g / 0g / 54g

6pm
1 tbsp EVOO 120 / 0g / 14g / 0g
8oz chicken breast 260 / 0g / 2g / 54g
1 cup green beans 25 / 4g / 0g / 1g
Sweet potato 103 / 24g / 0g / 2g

8pm pre-bed
1 cup skim milk 80 / 12g / 0g / 8g
1/2 cup cottage 90 / 3g / 3g / 16g


Total
Calories
2124

Carbs
148g

Fat
44g

Protein
285g

Huge lack of healthy fats, what can I add and when?
And I guess this will help me fix my lack of calories too?

If you can get back to me about my BF% in the mean time that would greatly help me thanks .