Free Diet Advice from 3J

[Matt Jax]

Diet Revised.

Goal is to gain LBM and lose BF.

Stats: 198lbs - bf: 20%

Breakfast: 3 egg whites, 2 whole eggs
1/2 cup of oats.

Snack: 4-6 oatcakes with cottage cheese.

Lunch / Pre Workout: 1 can on tuna, light mayo and 1 wholemeal oat bagel with salad. Proetin shake and Creatine.

Snack / Post Workout: Protein shake, creatine and handful of blueberries.

Dinner: Chicken breast cooked in olive oil, with greens and veg sauce.

Snack / Pre bed: Protein shake.

Any advice would be appreciated.

 

[Crooky]

Hi 3J,

Could you please critique this diet? Goal is to clean bulk using a 40/40/20 macro split. I constructed this diet around your advice and 'The bulking primer' thread. The diet below is for a training day. I train early in the morning so all my Pro/Carb meals come one after the other. The macros used are from fitday and the nutrional info on the product packets.

22
74KG / 163lbs
5'7
17% BF

1696.2 BMR
2713 TDEE (using 1.6 mod-high activity)

Mon - Quads / Calves
Tues - Chest / Shoulders
Wed - Rest
Thu - Hams / Calves
Fri - Shoulders / Back
Sat - Triceps / Biceps
Sun - Rest

M1 5:30 Pro/Carb: (P/F/CB/CAL)

8 egg whites 28.7/0.41/0/137
100g porridge oats 22/8/60/356
1 medium banana 1.2/0.3/26.9/105
1 fish oil 0/1.2/0/10.8

(6:30 Workout)

M2 7:30 PWO Pro/Carb:

Whey Shake 60/6/8/310
50g dextrose 0/0/50/200
White bagel 9.3/2.1/40.5/220

M3 10:00 Pro/Carb:

Chicken breast 180g 55/6.4/0/294.5
Brown rice 150g 10.2/4.2/107.4/507

M4 12-13:00 Pro/Fat:

Tuna 30.3/0.7/0/129
1 tbsp Mayo 0/4/1/40
1 fish oil 0/1.2/0/10.8
Green veg

M5 15:00 Pro/Fat:

Ground Beef 90% lean 200g 40/20/0/352
1 fish oil 0/1.2/0/10.8
Green veg

M6 18:00 Pro/Fat:

Tuna 30.3/0.7/0/129
Walnut halves 20g 2.9/13.7/0.6/137.6

M7 20-21:00:

Caesin shake 42/3.5/3.3/210

TOTAL: 329/73.6/297.7/3159.5

This works out to be around 41/38/21 so quite close to 40/40/20! Any advice or changes are welcome.

Many thanks.

 

[imajeckel]

I have read this thread probably 10 times before over the past year and thought im to embarrassed to post my stats on here. I was to embarrassed to even get on the scale to see how much I was up to. I just knew my shirts and pants kept getting bigger and bigger. I finally set my mind to get in shape and changing my life. I have 2 kids that I can hardly play outside with due to me being to tired or getting tired after playing with them. Please help me out 3J and anyone else.
Here I go!!!!

Age- 28
weight- 308lbs
height – 5’10”
bf- I would say around 43%
goals.. Ultimate goal is 190lbs at about 10%-15% but short term is to get my life back…im tired all the time and I have a really bad family history of medical problems..Need to get it corrected now while I still can. All my blood work is still good as of now…only thing is my Total testosterone is a little low.

BMR - 2094
TDEE – 2879


Meal 1

1 Cup Egg whites 84/0.3/1.2/17.7
1 Packet of instant oatmeal 157/2.1/32.4/3.8

Meal 2
1 slice of whole wheat bread 79/1.1/13.2/4.1
2 TBS of PB 188/16.1/6.3/8.0

Meal 3
6 oz Chicken Breast 165/3.7/0.0/34.5
2 cup of Steamed Broccoli 205/10.2/26.4/8.7

Meal 4
Can of Tuna 171/1.2/0/37.5

Protein Shake PWO 220/3.0/4.0/44.0
Med size Banana 105/0.4/27/1.3

Meal 5
3 Cups Romaine Lettuce 24/0.4/4.6/1.7
3 Oz of Tyson Chicken Breast strips 100/2.0/1.0/21.0

Cal/Fat/Carb/Prot
Total 1605/45.8/124.9/188.1

Also need some help with a good workout routine

Please post all the Changes you think I should do

 

[3J]

hey guys i know your all waiting for help.. please be just a bit more patient with me i will answer all questions tomorrow.. its been busy weekend

 

[GTRYi]

Hi could any one help or put me in kinda the right direction of how much i should be eating on cycle to get big gains would be well appreciated
so far i try to get 80grams for the first 4 meals of quality carbs oats wholemeal bread,rice,pasta and about 45grams of protine lean meat chicken stake or shake and about 20grams of fat nuts or peanut butter i eat 6 meals aday every 2 to 3 hours
any help much appreciated

5ft 8
150 lbs
body fat im not sure of can only slightly make out a 4 pack and if i pull skin comes out half inch or inch in some parts

thanks

 

[farshadjoon]

Great Advice

 

[3J]

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.

the link to your picture does not work.. please just write out the diet in meal time format

 

[3J]

Goal is to gain LBM and lose BF.

Stats: 198lbs - bf: 20%

Breakfast: 3 egg whites, 2 whole eggs
1/2 cup of oats.

Snack: 4-6 oatcakes with cottage cheese.

Lunch / Pre Workout: 1 can on tuna, light mayo and 1 wholemeal oat bagel with salad. Proetin shake and Creatine.

Snack / Post Workout: Protein shake, creatine and handful of blueberries.

Dinner: Chicken breast cooked in olive oil, with greens and veg sauce.

Snack / Pre bed: Protein shake.

Any advice would be appreciated.

bmr/tdee
macros??

read post 1

 

[3J]

Hi 3J,

Could you please critique this diet? Goal is to clean bulk using a 40/40/20 macro split. I constructed this diet around your advice and 'The bulking primer' thread. The diet below is for a training day. I train early in the morning so all my Pro/Carb meals come one after the other. The macros used are from fitday and the nutrional info on the product packets.

22
74KG / 163lbs
5'7
17% BF

1696.2 BMR
2713 TDEE (using 1.6 mod-high activity)

Mon - Quads / Calves
Tues - Chest / Shoulders
Wed - Rest
Thu - Hams / Calves
Fri - Shoulders / Back
Sat - Triceps / Biceps
Sun - Rest

M1 5:30 Pro/Carb: (P/F/CB/CAL)

8 egg whites 28.7/0.41/0/137
100g porridge oats 22/8/60/356
1 medium banana 1.2/0.3/26.9/105
1 fish oil 0/1.2/0/10.8

(6:30 Workout)

M2 7:30 PWO Pro/Carb:

Whey Shake 60/6/8/310
50g dextrose 0/0/50/200
White bagel 9.3/2.1/40.5/220

M3 10:00 Pro/Carb:

Chicken breast 180g 55/6.4/0/294.5
Brown rice 150g 10.2/4.2/107.4/507

M4 12-13:00 Pro/Fat:

Tuna 30.3/0.7/0/129
1 tbsp Mayo 0/4/1/40
1 fish oil 0/1.2/0/10.8
Green veg

M5 15:00 Pro/Fat:

Ground Beef 90% lean 200g 40/20/0/352
1 fish oil 0/1.2/0/10.8
Green veg

M6 18:00 Pro/Fat:

Tuna 30.3/0.7/0/129
Walnut halves 20g 2.9/13.7/0.6/137.6

M7 20-21:00:

Caesin shake 42/3.5/3.3/210

TOTAL: 329/73.6/297.7/3159.5

This works out to be around 41/38/21 so quite close to 40/40/20! Any advice or changes are welcome.

Many thanks.

your macros are on point.. i just see a few issues (very basic)...

1. too many carbs in your bfast..
2. too many carbs pwo...

take the banana from bfast out and the dextrose from pwo out and add carbs to meal 4 and 5... switch meal 5 and 6 with each other so your having the beef later in the day

and eat more salad

 

[3J]

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

eat real food.. drop the shake for eggs and drop the special k for a cup of oats

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

this is crap.. eat a lean meat with a complex carb.. there is a list of good foods in post 1
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
is this pwo??

Meal No.4
Corn tortilla 5piece 280 7.5 60 0
Steak 110 oz 242 23 2 15
think complex carb
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
horrible last meal.. your body is starving itself overnight
TOTAL Cal- 2123 Prot- 157.3 Carb -265.75 Fat- 54.8

i would lower carbs to 150-170g.. up protein to 200-250g and keep fats the same..


ur diet needs a ton of work..

have you ever thought about becoming a client of mine??

 

[3J]

I have read this thread probably 10 times before over the past year and thought im to embarrassed to post my stats on here. I was to embarrassed to even get on the scale to see how much I was up to. I just knew my shirts and pants kept getting bigger and bigger. I finally set my mind to get in shape and changing my life. I have 2 kids that I can hardly play outside with due to me being to tired or getting tired after playing with them. Please help me out 3J and anyone else.
Here I go!!!!

Age- 28
weight- 308lbs
height – 5’10”
bf- I would say around 43%
goals.. Ultimate goal is 190lbs at about 10%-15% but short term is to get my life back…im tired all the time and I have a really bad family history of medical problems..Need to get it corrected now while I still can. All my blood work is still good as of now…only thing is my Total testosterone is a little low.

BMR - 2094
TDEE – 2879


Meal 1

1 Cup Egg whites 84/0.3/1.2/17.7
1 Packet of instant oatmeal 157/2.1/32.4/3.8
make it two cups egg whites
Meal 2
1 slice of whole wheat bread 79/1.1/13.2/4.1
2 TBS of PB 188/16.1/6.3/8.0
your mixing carbs and fats here.. drop the carbs and add lean meat
Meal 3
6 oz Chicken Breast 165/3.7/0.0/34.5
2 cup of Steamed Broccoli 205/10.2/26.4/8.7
ok
Meal 4
Can of Tuna 171/1.2/0/37.5
add carbs
Protein Shake PWO 220/3.0/4.0/44.0
Med size Banana 105/0.4/27/1.3
double up on the banana
Meal 5
3 Cups Romaine Lettuce 24/0.4/4.6/1.7
3 Oz of Tyson Chicken Breast strips 100/2.0/1.0/21.0
ok
Cal/Fat/Carb/Prot
Total 1605/45.8/124.9/188.1

Also need some help with a good workout routine

Please post all the Changes you think I should do

add a meal 6.. your eating 1600 calories.. i know women who eat more.. your just gonna starve yourself... that's not the right way to lose weight
you should be around 2500 to 3000 calories

250g protien
150g carbs
122g fats..

you should be looking more like that...

the diet needs alot of work.. better food choices..

and your at high risk with your bf..

 

[3J]

Great Advice

thanks..

where u from bro?? irani hasti??

 

[imajeckel]

add a meal 6.. your eating 1600 calories.. i know women who eat more.. your just gonna starve yourself... that's not the right way to lose weight
you should be around 2500 to 3000 calories

250g protien
150g carbs
122g fats..

you should be looking more like that...

the diet needs alot of work.. better food choices..

and your at high risk with your bf..

Thanks alot 3J...im going to figure out those changes and how to fit a 6 meal in...could i put in a shake before bed??....my problem with foods are im so picky with the foods i eat. the only green veggies i like are lettuce, Broccoli and Cucumbers. Diet has always been my down fall....im fine with working out...but im a perfect example that if you dont have a good diet it doesnt mean jack.. Im going to try and get my cal count up too

 

[3J]

Thanks alot 3J...im going to figure out those changes and how to fit a 6 meal in...could i put in a shake before bed??....my problem with foods are im so picky with the foods i eat. the only green veggies i like are lettuce, Broccoli and Cucumbers. Diet has always been my down fall....im fine with working out...but im a perfect example that if you dont have a good diet it doesnt mean jack.. Im going to try and get my cal count up too

i'd rather have you eat food but if your gonna do a shake make sure its casein

 

[randallh1989]

3J, just looking for some advice and wanted to know if you think i'm moving in the right direction.

I'm currently 24 years old, 6'4 225lbs. Running Tren Ace at 75mg ED, Test Cyp 500mg/week. My goal is to gain 20 pounds in the next 8 weeks, obviously while limiting fat gain as much as possible.

I lift four times per week and do relatively intense cardio 3 times per week for 20 minutes.

Here is what i'm eating to accomplish my goal:

img607.imageshack.us/img607/838/unledix.jpg

Uploaded with ImageShack.us

Hope that link works...I'd appreciate any insight.

 

[SaltRock]

Hey 3J, been browsing these forums forever, now its time to get serious and gain some weight!

Ive lost a ton the past 2 months due to house rennovations and not having a kitchen so I had to eat out all the time.

Ready to buckle down on the diet at gain it back.

Age: 22
weight: 160
height:6’0”
bf: ~10-12% (top 4 abs very visible, decent vascularity all the way up arms)
goals: Lean bulk, keep bodyfat below 14%
BMR: 2126.8
TDEE: 3296.54
Workout Schedule: Typically workout on this schedule:
Day 1: Chest
Day 2: Legs/calves
Day 3: Rest
Day 4: Back
Day 5: Shoulders
Day 6: Full body compounds
Day 7: Rest
No cardio

This is typically what I eat, i dont get sick of foods very easily and try to just eat the same thing every day to make things easier for myself.

Macros are formatted: Calories/Carbs/Fat/Protien

Meal 1: Shake consisting of: 1/2 cup 2% milk, 1/2 cup SoDelicious coconut milk, 1 cup Oatmeal (the good kind) 1/4 of a banana, 1 scoop whey.

Macros: 458/58/10/37


Meal 2: 1 Box Organic Annies whole wheat shells & white cheddar

Macros: 650/110/15/25


Meal 3: 1 whole wheat bagel with cream cheese

Macros: 380/60/3/9


Meal 3: 8oz chicken breast

Macros: 320/0/4.8/64


Meal 4: Shake Consisting of 1/2cup unsweetened almond milk, 1/2 cup SoDelicious Coconut milk, 60g Walnuts, 60g Peacans, 1/4 of a banana, 1 scoop whey

Macros: 911/27/85/18


Meal 5: 5 Scrambled eggs

Macros:350/5/23/30


Meal 6: .7 cup Cottage cheese

Macros: 140/6/4/18


TOTAL MACROS: 3209/266/145/201

Hows this lookin bro? Training naturally for now...

 

[Leftrightleft]

the link to your picture does not work.. please just write out the diet in meal time format

Sorry about that 3J, here ya go

9:30 am


3 eggs+1 cup of oatmeal made with milk+ 1.25 g flax seed oil

460 calories/22.5g of fat/33.8 of carbs/31.1 g of protein

10:30 am

1 can of chunky tuna chicken of the sea



147 calories/27 g of fat/ 5 g of carbs/ 25 g of protein

11:30-1 gym time

1:30 pm

Gaspari protein shake

147 calories/27 g of fat/ 5 g of carbs/ 25 g of protein

2:30 pm

6 oz chicken breast/1 cup of spinach/1.25 g of flax seed oil

350 calories/ 14.5 g of fat/ 1.1 g of carbs/ 51.1 g of protein

4:45-5:00 pm

Can of tuna

171 calories/1.2 g of fat/0 g of carbs/ 37.5 g of protein

7:00 pm

Gaspari protein shake

147 calories/27 g of fat/ 5 g of carbs/ 25 g

8:30 pm

6 oz steak cut/cup of spinach/ 1.25 g of flaxseed oil

446 calories/26.9 g of fat/1.1 g of carbs/47.3 g of protein

9:30 pm

1 cup of oatmeal

235 calories/6.3 g of fat/ 32.7 g of carbs/ 12.3 g of protein

Bringing the total to

2103 calories/152.4 g of fat/83.7 g of carbs/254 g of protein

These are my calculations because the gaspari protein shake and fitday protein shake are very different, however if I go with Fitday, it claims I take in 2709 calories a day.

Let me know if anythings missing, thank you 3J!

 

[3J]

3J, just looking for some advice and wanted to know if you think i'm moving in the right direction.

I'm currently 24 years old, 6'4 225lbs. Running Tren Ace at 75mg ED, Test Cyp 500mg/week. My goal is to gain 20 pounds in the next 8 weeks, obviously while limiting fat gain as much as possible.

I lift four times per week and do relatively intense cardio 3 times per week for 20 minutes.

Here is what i'm eating to accomplish my goal:

img607.imageshack.us/img607/838/unledix.jpg

Uploaded with ImageShack.us

Hope that link works...I'd appreciate any insight.

bmr/tdee
macros

please write out your diet in meal time format

 

[3J]

Hey 3J, been browsing these forums forever, now its time to get serious and gain some weight!

Ive lost a ton the past 2 months due to house rennovations and not having a kitchen so I had to eat out all the time.

Ready to buckle down on the diet at gain it back.

Age: 22
weight: 160
height:6’0”
bf: ~10-12% (top 4 abs very visible, decent vascularity all the way up arms)
goals: Lean bulk, keep bodyfat below 14%
BMR: 2126.8
TDEE: 3296.54
Workout Schedule: Typically workout on this schedule:
Day 1: Chest
Day 2: Legs/calves
Day 3: Rest
Day 4: Back
Day 5: Shoulders
Day 6: Full body compounds
Day 7: Rest
No cardio

This is typically what I eat, i dont get sick of foods very easily and try to just eat the same thing every day to make things easier for myself.

Macros are formatted: Calories/Carbs/Fat/Protien

Meal 1: Shake consisting of: 1/2 cup 2% milk, 1/2 cup SoDelicious coconut milk, 1 cup Oatmeal (the good kind) 1/4 of a banana, 1 scoop whey.
you should really try to eat real food.. eggs with a whey supplement is ok!
Macros: 458/58/10/37


Meal 2: 1 Box Organic Annies whole wheat shells & white cheddar
where is the protein?? evenly divide your protein throughout the day.. and there is no reason for you to have 110g of carbs in one sitting..
Macros: 650/110/15/25


Meal 3: 1 whole wheat bagel with cream cheese
again where is the protein?
Macros: 380/60/3/9


Meal 3: 8oz chicken breast

Macros: 320/0/4.8/64


Meal 4: Shake Consisting of 1/2cup unsweetened almond milk, 1/2 cup SoDelicious Coconut milk, 60g Walnuts, 60g Peacans, 1/4 of a banana, 1 scoop whey
is this pwo?
Macros: 911/27/85/18


Meal 5: 5 Scrambled eggs

Macros:350/5/23/30


Meal 6: .7 cup Cottage cheese

Macros: 140/6/4/18


TOTAL MACROS: 3209/266/145/201

Hows this lookin bro? Training naturally for now...

off the top of my head i can tell you to add 400 calories.. that should give you a 1lb gain in weight a week..

that being said.. im not too happy with the way you have your diet set up.. your starving your body of amino acids for hours because you just plain dont have the protein consumption you need evenly divided..

also.. add some greens!

 

[3J]

Sorry about that 3J, here ya go

9:30 am


3 eggs+1 cup of oatmeal made with milk+ 1.25 g flax seed oil
make sure that milk is skim.. drop the 3 eggs to 2 and add 5 egg whites
460 calories/22.5g of fat/33.8 of carbs/31.1 g of protein

10:30 am

1 can of chunky tuna chicken of the sea

this is pre workout and you have no carbs here.. add 50g carbs complex carbs only please

147 calories/27 g of fat/ 5 g of carbs/ 25 g of protein

11:30-1 gym time

1:30 pm

Gaspari protein shake
add a simple carb here
147 calories/27 g of fat/ 5 g of carbs/ 25 g of protein

2:30 pm

6 oz chicken breast/1 cup of spinach/1.25 g of flax seed oil

350 calories/ 14.5 g of fat/ 1.1 g of carbs/ 51.1 g of protein

4:45-5:00 pm

Can of tuna

171 calories/1.2 g of fat/0 g of carbs/ 37.5 g of protein

7:00 pm

Gaspari protein shake

147 calories/27 g of fat/ 5 g of carbs/ 25 g

8:30 pm

6 oz steak cut/cup of spinach/ 1.25 g of flaxseed oil

446 calories/26.9 g of fat/1.1 g of carbs/47.3 g of protein

9:30 pm

1 cup of oatmeal

235 calories/6.3 g of fat/ 32.7 g of carbs/ 12.3 g of protein
carbs before bed lowers gh production overnight.. move this back...
Bringing the total to

2103 calories/152.4 g of fat/83.7 g of carbs/254 g of protein

These are my calculations because the gaspari protein shake and fitday protein shake are very different, however if I go with Fitday, it claims I take in 2709 calories a day.

Let me know if anythings missing, thank you 3J!

there you go my man