3J
Super Moderator
its a horrible practice.. end it..
eat breakfast before your workout.. eggs and oats...
that's the first thing that needs to change
Free Diet Advice from 3J
- Thread starter 3J
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its a horrible practice.. end it..
eat breakfast before your workout.. eggs and oats...
that's the first thing that needs to change
darkside06
Do Not Contact
3J
Super Moderator
are you bulking?? or cutting?
darkside06
Do Not Contact
3J
Super Moderator
was your cycle a cutter or bulker??
up your lean beef in pct.. it helps natty test recovery.. i would say 3 times a day
3J
Super Moderator
yea.. the more hardcore members usually sign up to become a client of mine..
i own a nutrition consultation business..
thanks for the kind words
3J
Super Moderator
have you ever thought about becoming a client of mine??
its very hard to drop bf and gain muscle without a spot on diet...
regardless.. if you cant do the client thing.. look at it this way..
eat at maintenance caloric intake.. the tren increases feed efficiency so you wont need to eat more then that for your goals..
divide your carbs into bfast, pre and post workout.. no more then 200g..
keep your protein high and evenly divided throughout the day..
e.g. 300g = 50g x 6 meals..
keep you fats low in the day and high at night..
if you wanna build a diet around that advice and post it up ill critique it for finalization...
u should look into my modified carb cycle package... it works wonders
darkside06
Do Not Contact
Thank you, I appreciate the advice!
Fitday is the shit!! I've been trying to come up with some good numbers but i'm about 500 cal's short a day.
With what i've been eating the last few days i'm getting right around 290-300g of protien
about 160g of carbs and 100g of fat a day but only hitting about 2800-3000 cals a day.
my maintnance should be what my TDEE is right? which is about 3500.
3J
Super Moderator
darkside06
Do Not Contact
ok 3J....This is routinly what i've been eating for the last week or so. as you can see, i'm still coming up about 5oo cals short a day. also, not sure how many g of fat a day is a good number based on what you've told me here. i can consistantly hit 300g of protien and keep my carbs right at 200g or under but my calories are short. what would you suggest? my TDEE is about 3500
Breakfast/Pre workout. 5:45am
2 eggs scrambled with ¼ cup egg whites
1 cup real oatmeal
352 cals/16g fat/26.7g carbs/25.2g protein
Post workout: 8:00am
Protein shake, 1 scoop whey with 2 cups 2% milk
360 cals/9.6g fat/25.8 g carbs/52.1 g protein
10:00am 6oz chicken breast .5 cup brown rice
330cals/9.7g fat/22g carbs/37g pro
12:30 I can tunafish, .5 cups brown rice
438cal/15.3g fat/22g carbs/35g protein
2:30 6oz chicken breast, 1 cup broccoli
326cals/14g fat/13.2g carbs/38.1g pro
4:30 6oz chicken breast, .5cup brown rice
330cals/9.7g fat/22g carbs/37g pro
6:30 8oz Sirloin, .5 cup brown rice, 1 cup broccoli
639cal/31.2g fat/35.4g carbs/53.8g protein
9:30 snack. 3 hardboiled eggs
232 cals/15.9g fat/1.7g carbs/18.8g protein
Totals
3007 Cals/121.4g fat/168.8g carbs/297g protein
3J
Super Moderator
remind me, are you cutting or bulking??
darkside06
Do Not Contact
3J
Super Moderator
that should give you the extra 500 caloreis.. if it doesn't then just take up the .5 cup to 1 cup brown rice in another meal..
Leftrightleft
New member
3J I was hoping for any assistance or advice. I have been on Test-E\Deca cycle for 7 days now. I have seen previous suggestions for this type of cycle and would like your advice on my diet plan.
I'm 5'9 175 lbs without gear 16% bf, trying to get lean gains if possible
9:30 am- 3 eggs\1 cup of Oatmeal\flax seed oil
11:30 am- 1 can of tuna no mayo
1:30 pm- Postworkout protein shake
2:00 pm- 6 oz chicken breast, 1 cup of spinach\flax seed oil
4:00- 1 can of tuna no mayo
6:00 pm- protein shake
8:00 pm- Either 6 oz of chicken breast or steak with 1 cup of spinach\flax seed oil
10:00 pm- 1 can of tuna and a serving of casein
It should come to a total of about 3,000-3,500 calories. My metabolism is RAPID and I would appreciate any input. I'm sure there are some tweaks in here you can suggest and I'd highly appreciate it.
Thank you
PS I'm a fellow Armenian member myself I love your avatar
I'm 5'9 175 lbs without gear 16% bf, trying to get lean gains if possible
9:30 am- 3 eggs\1 cup of Oatmeal\flax seed oil
11:30 am- 1 can of tuna no mayo
1:30 pm- Postworkout protein shake
2:00 pm- 6 oz chicken breast, 1 cup of spinach\flax seed oil
4:00- 1 can of tuna no mayo
6:00 pm- protein shake
8:00 pm- Either 6 oz of chicken breast or steak with 1 cup of spinach\flax seed oil
10:00 pm- 1 can of tuna and a serving of casein
It should come to a total of about 3,000-3,500 calories. My metabolism is RAPID and I would appreciate any input. I'm sure there are some tweaks in here you can suggest and I'd highly appreciate it.
Thank you
PS I'm a fellow Armenian member myself I love your avatar
3J
Super Moderator
always nice to see another armenian here...
go back to post 1 of this thread and use the bmr formula 1 to figure our your bmr/tdee
then take everything in your diet and input it into fitday.com and get back to me with totals
SEGMF1
New member
Hello TJ, currently after read some of your comments I'm ashamed to post my info, but due I want to start my 1st cycle I need to understand my diet to get good gains
Any advice will be appreciate.
Thanks in advance.
SEGMF1
Age 38
weight 180lb
height 5´10”
bf 16.5%
goals..
Buking w/o add too much fat
Eat more (currentelly I'm not hungry during the day)
Based on the below results my TDEE is 2893 and my current diet is 2123
My protein intake is too low 153 and should be at 250? or 300?
My carb intake is low also which is the correct number ¿500?
Workout reg is...
Day 1: Legs
Day 2: Chest/abs
Day 3: Rest
Day 4: Legs
Day 5: Back, Shoulders
Day 6: Biceps /Triceps/abs
Day 7: Rest
Before start each workout I typically do 10 minutes of cardio each time on treadmill for warm up
Basal Metabolic Rate
BMR formula #1
BMR = 370 + (21.6 X lean mass in kg)
Current lean mass= 69.3kg
=370 + (1496.88)
=1866
weight x bf in decimel form = total bf weight
= 28.8
Total weight - total bf weight = total lean body mass
=151.2
BMR formula #2
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
=1814 almost same as 1st formula
TDEE total daily energy expenditure
I work just half day (12 hours-from 8:00am to 8:00pm) and my workout is from 1:30pm to 3:00pm
Moderatetely active (moderate exercise/sports 3-5 days/week) :
Calorie-Calculation = BMR x 1.55
1866 x 1.55= 2893
cal / pro/carb/fat
Meal No.1
True Mass shake on water 2scoops 200 22 15 6
Special K cereal 2portion 220 10 44 0
Meal No.2
bread integrales 4piece 300 12 56.8 3.2
Ham 8piece 160 20 12 3.2
Mayonnaise 2tablespoon 48 0.2 1.6 4.8
Meal No.3
True Mass shake on water 2scoops 200 22 15 6
biscuit 1piece 143 8.4 37.3 5.7
Jam 2tbspoon 23 0 5 0
Meal No.4
Corn tortilla 5piece 280 7.5 60 0
Steak 110 oz 242 23 2 15
Meal No.5
whole egg 2piece 150 12 2 10
Whites egg 4piece 68 16 0 0
salsa 2tablespoon 20 0 4 0
Beans 0.5Cup 69 4.2 11.05 0.9
TOTAL Cal- 2123 Prot- 157.3 Carb -265.75 Fat- 54.8
Any advice will be appreciate.
Thanks in advance.
SEGMF1
Age 38
weight 180lb
height 5´10”
bf 16.5%
goals..
Buking w/o add too much fat
Eat more (currentelly I'm not hungry during the day)
Based on the below results my TDEE is 2893 and my current diet is 2123
My protein intake is too low 153 and should be at 250? or 300?
My carb intake is low also which is the correct number ¿500?
Workout reg is...
Day 1: Legs
Day 2: Chest/abs
Day 3: Rest
Day 4: Legs
Day 5: Back, Shoulders
Day 6: Biceps /Triceps/abs
Day 7: Rest
Before start each workout I typically do 10 minutes of cardio each time on treadmill for warm up
Basal Metabolic Rate
BMR formula #1
BMR = 370 + (21.6 X lean mass in kg)
Current lean mass= 69.3kg
=370 + (1496.88)
=1866
weight x bf in decimel form = total bf weight
= 28.8
Total weight - total bf weight = total lean body mass
=151.2
BMR formula #2
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
=1814 almost same as 1st formula
TDEE total daily energy expenditure
I work just half day (12 hours-from 8:00am to 8:00pm) and my workout is from 1:30pm to 3:00pm
Moderatetely active (moderate exercise/sports 3-5 days/week) :
Calorie-Calculation = BMR x 1.55
1866 x 1.55= 2893
cal / pro/carb/fat
Meal No.1
True Mass shake on water 2scoops 200 22 15 6
Special K cereal 2portion 220 10 44 0
Meal No.2
bread integrales 4piece 300 12 56.8 3.2
Ham 8piece 160 20 12 3.2
Mayonnaise 2tablespoon 48 0.2 1.6 4.8
Meal No.3
True Mass shake on water 2scoops 200 22 15 6
biscuit 1piece 143 8.4 37.3 5.7
Jam 2tbspoon 23 0 5 0
Meal No.4
Corn tortilla 5piece 280 7.5 60 0
Steak 110 oz 242 23 2 15
Meal No.5
whole egg 2piece 150 12 2 10
Whites egg 4piece 68 16 0 0
salsa 2tablespoon 20 0 4 0
Beans 0.5Cup 69 4.2 11.05 0.9
TOTAL Cal- 2123 Prot- 157.3 Carb -265.75 Fat- 54.8
Leftrightleft
New member
3J I hope I did this right, I used very active for the TDEE even though I work out hard 5 times a week.
Here is a picture of my Fitday log, and also my BMR and TDEE info
Age 27
Weight 175
Height 5'8
BF 16%
BMR= 1836.25
TDEE= 3167.5
I used formula 2 for the BMR and had 1836.25 for my total BMR
My TDEE when I used very active was 3167.5
i13.photobucket.com/albums/a256/Knockmeout_/3j-1.jpg
Here's a picture of my fitday log, not sure what info you wanted. Lastly, my goals are to put on as much LEAN mass as possible. I am naturally a ripped or toned person so I just wanted to increase size. I have gained 5 lbs so far 1 week into my cycle of Test-E\Deca.
Thank you again 3J, let me know if this is what you were looking for.
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