Free Diet Advice from 3J

[3J]

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.

iv never gone over 4500 calories to bulk.. its unnecessary..
you dont need 5000 calories.. unless your highly active..

and i dont mean 1- 1 1/2hr workout 5 times a week..

i mean your a roofer.. or a carpenter.. or you load boxes for a living.. high activity..

 

[3J]

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

lower your fats and up your carbs.. take your carbs up to 350.. lower your fats down to 140g

also, it would be good to see exactly what your eating...

if you dont gain weight on it.. add 200 calories every 5 days untill you start gaining weight

 

[3J]

Calories / Carbs / Fats / Prot
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.)
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 .

add a whole avocado to your diet in a meal that does not have carbs.. like the tuna..

you should be fine with high cardio..

 

[3J]

also add 3 salads

 

[Starwind]

lower your fats and up your carbs.. take your carbs up to 350.. lower your fats down to 140g

also, it would be good to see exactly what your eating...

if you dont gain weight on it.. add 200 calories every 5 days untill you start gaining weight

That breakfast and lunch are what i eat 90% of the time... The breakfast 100% of the time... The dinner is where it changes... I'll have that dinner about twice a week.. Since that is the Variable i'll see what I can do to lower the fats and raise the carbs in it a bit. Thank you.

So the dinner would be
48g of fat
121g of carb
50g of protein

at a lil bit above 1100 calories yes?

 

[darkside06]

I would like some advice on a diet. I'm getting ready to start a cycle of Test Prop/Tren Ace and want to make sure I'm getting the most for my money so I know I need to get my diet in check. I'm not a fan of dieting but I don't eat fast food and junk all the time either. I'll do my best in the following to be brutally honest about what I've been eating. I think I got most everything you asked figured out except macros. My goal is the same old cliché, I'd like to cut some body fat and ad lean muscle.

My stats are this.
33
6'3"
238lbs
14% BF
BMR = 2378
TDEE 3686
Total BF weight 15.14kg
Lean body mass = 93kg

My workout routine is follows:
Monday: Chest/Bis
Tuesday: Legs/abbs
Thursday: Shoulders/tris
Friday: Back/Abbs
I lift heavy, 6 to 8 reps on everything. Usually 4 excersizes each bodypart, 3 sets each. Legs and back are a little more. Very rairly do cardio

As far as what I eat, I try and stay away from junkfood but I do binge once in a while. I drink a lot of Diet Mt. Dew as well.

I get up everyday at 5:30 and go to the gym
As soon as I get home I have a protein shake with 2%milk
30minutes later after I shower I eat 2 whole eggs with about 4 egg whites and 1 cup of oatmeal (real oatmeal)

Drink about 2 cups of coffe when I get to work.

About 10:30 is my snack, usually 2 or 3 hardboiled eggs and some yogurt or sliced turkey with some sliced peppers and cucumber.

12:30 is lunch, usually left s from last nights supper. About an 8-10oz chicken breast and 1 cup of broccoli.

2:30 is usually another protein shake and a banana.

5:30 or 6:00 is dinner. Usually another chicken breast, or a steak with a baked potatoe with butter (can't believe it's not light) and some lowfat shredded cheese and some asparagus. Or it sould be brown rice and broccoli. I eat those meals a lot for dinner.

About 8:30 or 9 i'll have a snack of 3 hard boiled eggs or some dark chocolate covered almonds.

Weekends I sleep in more and breakfast is pancakes with my son or maybe some eggs and sausage.

I hope you can give me some good advice of what i've given you. I've never really been a big calorie counter but whatever you need just let me know and I'll do what I can.

Thanks for the help!

 

[getbig2011]

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

Hey 3J,
Do I keep updating my TDEE and change the macros/calories every 10 days? Thanks again!

 

[3J]

Hey 3J,
Do I keep updating my TDEE and change the macros/calories every 10 days? Thanks again!

no.. update it every 30 days.. its not gonna be big jump in calories anyways..

and remember that if your running a cycle a decent amount of the weight your adding is water weight and should not be included in your tdee

 

[3J]

I would like some advice on a diet. I'm getting ready to start a cycle of Test Prop/Tren Ace and want to make sure I'm getting the most for my money so I know I need to get my diet in check. I'm not a fan of dieting but I don't eat fast food and junk all the time either. I'll do my best in the following to be brutally honest about what I've been eating. I think I got most everything you asked figured out except macros. My goal is the same old cliché, I'd like to cut some body fat and ad lean muscle.

My stats are this.
33
6'3"238lbs
14% BF
BMR = 2378
Total BF weight 15.14kg
Lean body mass = 93kg

My workout routine is follows:
Monday: Chest/Bis
Tuesday: Legs/abbs
Thursday: Shoulders/tris
Friday: Back/Abbs
I lift heavy, 6 to 8 reps on everything. Usually 4 excersizes each bodypart, 3 sets each. Legs and back are a little more. Very rairly do cardio

As far as what I eat, I try and stay away from junkfood but I do binge once in a while. I drink a lot of Diet Mt. Dew as well.

I get up everyday at 5:30 and go to the gym
As soon as I get home I have a protein shake with 2%milk
30minutes later after I shower I eat 2 whole eggs with about 4 egg whites and 1 cup of oatmeal (real oatmeal)

Drink about 2 cups of coffe when I get to work.

About 10:30 is my snack, usually 2 or 3 hardboiled eggs and some yogurt or sliced turkey with some sliced peppers and cucumber.

12:30 is lunch, usually left s from last nights supper. About an 8-10oz chicken breast and 1 cup of broccoli.

2:30 is usually another protein shake and a banana.

5:30 or 6:00 is dinner. Usually another chicken breast, or a steak with a baked potatoe with butter (can't believe it's not light) and some lowfat shredded cheese and some asparagus. Or it sould be brown rice and broccoli. I eat those meals a lot for dinner.

About 8:30 or 9 i'll have a snack of 3 hard boiled eggs or some dark chocolate covered almonds.

Weekends I sleep in more and breakfast is pancakes with my son or maybe some eggs and sausage.

I hope you can give me some good advice of what i've given you. I've never really been a big calorie counter but whatever you need just let me know and I'll do what I can.

Thanks for the help!

input your food into fitday.com... we need to count those calories and see how much your actually eating

 

[darkside06]

input your food into fitday.com... we need to count those calories and see how much your actually eating

2627 cal
102.7 g of fat
188.2 carbs
233.1 g of protien

 

[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

Hey 3J, I'm planning on doing my 3rd cycle of Test E at 500mg/wk after I lose a little more body fat (I haven't ran a cycle in almost 5 years). What would you suggest I alter this diet to continue leaning out while adding muscle?

27 years old
206 lbs
5***8217; 10***8221;
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

 

[kountrystrong]

I need to get some advice from you jedi master of fat loss

 

[kountrystrong]

in a month i will be 25 , i am 6'2'' 310 lbs i train five days a week one week heavy one week light ,very intense training both weeks ,i mean you can bet your ass i will at least be examining the contents of the trash can some time that week , dont know how much calories i burn but a significant amount ,i am also a chef where i am on my feet working 6 to 8 hour days five days a week here the past 2 weeks i have really cleaned up the diet not really calculating it to much,just getting it cleaned up to burn some fat and keep the mass i have ,1st meall 830am 4 egg whites 1 cup oatmeal plain,2nd meal 1030 8 to 10 0z fish orchicken breast skinless broiled only blackened seasoning ,3rd meal 1230 or 1 i have another 8 to 10 oz chicken or fish with steamed veg,4th meal 330 or 4 i have 10 oz of chicken or fish with 1 cup brown rice or a whole sweet potatoe with no butter just salt and pepper, pwo i have 50grams whey with water and a bannana, 6th meal usually an hour to an hour and a half after working out i will have again 10 oz chicken or fish with veg ,then before i go to bed i will eat 4 egg whites with a half cup fat free cottage cheese,and last but not least i consume 2 gallons of water aday

 

[3J]

in a month i will be 25 , i am 6'2'' 310 lbs i train five days a week one week heavy one week light ,very intense training both weeks ,i mean you can bet your ass i will at least be examining the contents of the trash can some time that week , dont know how much calories i burn but a significant amount ,i am also a chef where i am on my feet working 6 to 8 hour days five days a week here the past 2 weeks i have really cleaned up the diet not really calculating it to much,just getting it cleaned up to burn some fat and keep the mass i have ,1st meall 830am 4 egg whites 1 cup oatmeal plain,2nd meal 1030 8 to 10 0z fish orchicken breast skinless broiled only blackened seasoning ,3rd meal 1230 or 1 i have another 8 to 10 oz chicken or fish with steamed veg,4th meal 330 or 4 i have 10 oz of chicken or fish with 1 cup brown rice or a whole sweet potatoe with no butter just salt and pepper, pwo i have 50grams whey with water and a bannana, 6th meal usually an hour to an hour and a half after working out i will have again 10 oz chicken or fish with veg ,then before i go to bed i will eat 4 egg whites with a half cup fat free cottage cheese,and last but not least i consume 2 gallons of water aday

no offense bro but this is a headache to read..

if you look around there is a certain format to how you should be presenting your diet.. it should include bmr/tdee and macros...

go back and read post one and you'll understand everything..

ur other option is to become a client and let me figure out what your gonna eat...

if your interested in that email me at 3jdiet@gmail.com

 

[3J]

i will answer all questions tomorrow guys... im currently with clients

 

[tjkita]

Diet diet diet

Okay here I go. Been reading up and working on my diet. Here are my stats: 37, 233lbs, 5'9. Stocky build. 20% BF. LBM 84.7 kg. BMR 2199. I'm always active even on my off days doing yard work, laying much down, cleaning the pond, etc. Suggested cal intake based on your posting is 3408.45. So what my goal is of course is to lose weight and gain muscle mass. I'm taking need2slin right now as part of my post cycle therapy (pct). My normal diet in fitday log for the past week or so looks like this:

Cal Fat: Carbs: Protein:
3,008 185.2 224.9 112.5

Cal fat carb protein
2,619 160.8 149.4 137.5

Cal fat carb protein
2,619 160.8 149.4 137.5

Cal fat carb protein
2,619 160.8 149.4 137.5

Cal fat carb protein
1,976 110.6 159.8 84.5

Cal Fat Carbs Protein
3,315 155.1 362.4 122.9

cal fat carb protein
3,600 116.8 436.8 198.2

cal fat carb protein
3,361 161.6 303.9 176.5

From what I've read so far, I need to lessen the fats of course and increase the carbs and protein right?

 

[3J]

Hey 3J, I'm planning on doing my 3rd cycle of Test E at 500mg/wk after I lose a little more body fat (I haven't ran a cycle in almost 5 years). What would you suggest I alter this diet to continue leaning out while adding muscle?

27 years old
206 lbs
5***8217; 10***8221;
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

your 1000 calories under your tdee right now.. we cant remove anything..

have you stalled??

 

[3J]

I would like some advice on a diet. I'm getting ready to start a cycle of Test Prop/Tren Ace and want to make sure I'm getting the most for my money so I know I need to get my diet in check. I'm not a fan of dieting but I don't eat fast food and junk all the time either. I'll do my best in the following to be brutally honest about what I've been eating. I think I got most everything you asked figured out except macros. My goal is the same old cliché, I'd like to cut some body fat and ad lean muscle.

My stats are this.
33
6'3"
238lbs
14% BF
BMR = 2378
TDEE 3686
Total BF weight 15.14kg
Lean body mass = 93kg

My workout routine is follows:
Monday: Chest/Bis
Tuesday: Legs/abbs
Thursday: Shoulders/tris
Friday: Back/Abbs
I lift heavy, 6 to 8 reps on everything. Usually 4 excersizes each bodypart, 3 sets each. Legs and back are a little more. Very rairly do cardio

As far as what I eat, I try and stay away from junkfood but I do binge once in a while. I drink a lot of Diet Mt. Dew as well.

I get up everyday at 5:30 and go to the gym
As soon as I get home I have a protein shake with 2%milk
30minutes later after I shower I eat 2 whole eggs with about 4 egg whites and 1 cup of oatmeal (real oatmeal)

Drink about 2 cups of coffe when I get to work.

About 10:30 is my snack, usually 2 or 3 hardboiled eggs and some yogurt or sliced turkey with some sliced peppers and cucumber.

12:30 is lunch, usually left s from last nights supper. About an 8-10oz chicken breast and 1 cup of broccoli.

2:30 is usually another protein shake and a banana.

5:30 or 6:00 is dinner. Usually another chicken breast, or a steak with a baked potatoe with butter (can't believe it's not light) and some lowfat shredded cheese and some asparagus. Or it sould be brown rice and broccoli. I eat those meals a lot for dinner.

About 8:30 or 9 i'll have a snack of 3 hard boiled eggs or some dark chocolate covered almonds.

Weekends I sleep in more and breakfast is pancakes with my son or maybe some eggs and sausage.

I hope you can give me some good advice of what i've given you. I've never really been a big calorie counter but whatever you need just let me know and I'll do what I can.

Thanks for the help!

lets make sure im understanding this..

do you go to the gym on a empty stomach?

 

[3J]

Okay here I go. Been reading up and working on my diet. Here are my stats: 37, 233lbs, 5'9. Stocky build. 20% BF. LBM 84.7 kg. BMR 2199. I'm always active even on my off days doing yard work, laying much down, cleaning the pond, etc. Suggested cal intake based on your posting is 3408.45. So what my goal is of course is to lose weight and gain muscle mass. I'm taking need2slin right now as part of my post cycle therapy (pct). My normal diet in fitday log for the past week or so looks like this:

Cal Fat: Carbs: Protein:
3,008 185.2 224.9 112.5

Cal fat carb protein
2,619 160.8 149.4 137.5

Cal fat carb protein
2,619 160.8 149.4 137.5

Cal fat carb protein
2,619 160.8 149.4 137.5

Cal fat carb protein
1,976 110.6 159.8 84.5

Cal Fat Carbs Protein
3,315 155.1 362.4 122.9

cal fat carb protein
3,600 116.8 436.8 198.2

cal fat carb protein
3,361 161.6 303.9 176.5

From what I've read so far, I need to lessen the fats of course and increase the carbs and protein right?

yes.. thats the first thing that would need to change..

 

[darkside06]

lets make sure im understanding this..

do you go to the gym on a empty stomach?

yes, that is correct.