Free Diet Advice from 3J

[3J]

if i missed anyone please let me know

 

[Leftrightleft]

there you go my man

Thank you 3J, and for bulking thats enough calories right? 5'9 175 lbs 16% BF

Also can you give me an example of a good simple carb aside from dextrose?

 

[3J]

Thank you 3J, and for bulking thats enough calories right? 5'9 175 lbs 16% BF

your bulking?? that looks like a cutting diet.. calories are wayyy too low


you need about 3200 calories to bulk

300g protein
350g carbs
66g fats.


your macros should look closer to that

 

[Leftrightleft]

your bulking?? that looks like a cutting diet.. calories are wayyy too low


you need about 3200 calories to bulk

300g protein
350g carbs
66g fats.


your macros should look closer to that

Yeah Im one solid meal away from that many calories. Lastly, any ideas for natural simple carbs instead of using dextrose? I'd appreciate any basic example as I don't know what qualifies as a good simple carb.

 

[3J]

Yeah Im one solid meal away from that many calories. Lastly, any ideas for natural simple carbs instead of using dextrose? I'd appreciate any basic example as I don't know what qualifies as a good simple carb.

i dont like "simple" carbs.. i like semi-simple carbs..

simple carbs are just independent glucose.. semi-simple are 3 chained..

personally i love white bagel with my shake pwo..

but anything like white rice, white pasta.. etc.. will work

 

[Leftrightleft]

i dont like "simple" carbs.. i like semi-simple carbs..

simple carbs are just independent glucose.. semi-simple are 3 chained..

personally i love white bagel with my shake pwo..

but anything like white rice, white pasta.. etc.. will work

Perfect, thanks again.

 

[3J]

Perfect, thanks again.

im trying to figure out why there is a 600 calorie difference between the site you used and fitday as you have reported.. did you put correct measurements in??

 

[Leftrightleft]

im trying to figure out why there is a 600 calorie difference between the site you used and fitday as you have reported.. did you put correct measurements in??

I was having difficulty with the protein powder, I am using Myofusion and when I would type it in so it was 25 g of protein per scoop the calories were much higher. Im not sure if I did that part correctley so I mathed out the calories myself.

 

[3J]

i see..

 

[Leftrightleft]

i see..

I think I will also add one casein shake before bed

 

[3J]

how long before bed do you have the steak?

 

[Leftrightleft]

how long before bed do you have the steak?

I cant sleep before 2 am anyway, but I have it around 8:00.

I also wanted to add Im on a cycle of Test E @ 500 mgs a week and Deca 300 mgs a week ( I mentioned it in my original post)

 

[3J]

yea the casein shake is ok

 

[panmbtec]

I would love some diet advice. I have what I believe to be a high BF% for my body weight and type (Tall & Skinny). I have been eating this for a month - I would love some advice. I realize I am consuming far too little calories and if anyone wants to flame me and tell me how stupid I am, please don't bother. I calculated my TDEE as moderate, as I run an average of 30 miles per week and workout for 30 minutes 2-3 times per week by lifting weights. I have a hard time gaining muscle and loosing fat. I posted this information on another forum and everyone just told me how stupid I was! I am not trying to loose weight, I am trying to gain muscle and loose fat, but it is very hard for me to eat this much food as it is, sometimes I have to force myself to eat my salad for lunch.

6'4
22yo
170lbs
~14%bf
BMR 1813
TDEE 2810

I have eaten the following for one month, with the exception of about 3 days in the last month. I usually run in the morning before my smoothie. I sometimes work out in the morning.

Breakfast: Yogurt, fiber one, whey, strawberry, spinach & flax protein shake
465 Calories
32g Protein
44 Carbs
15g Fat
29g Fiber

Morning Snack: (2) low fat string cheese and celery

120 Calories
16g Protein
2g Carbs
4g Fat
4g Fiber

Lunch: Grilled chicken, romaine, tomato, bell pepper, carrot, parmesan, flax salad

248 Calories
16g Protein
33g Carbs
8g Fat
10g Fiber

Afternoon Snack: Myoplex Carb Control shake

150 Calories
25g Protein
5g Carbs
4g Fat
2g Fiber

Dinner: Chili
293 Calories
31g Protein
32g Carbs
5g Fat
11g Fiber

Evening Snack: Protein Shake

130 Calories
24g Protein
3g Carbs
1g Fat
0g Fiber

Throughout The Day Snack: Almonds

320 Calories
12g Protein
12g Carbs
28g Fat
6g Fiber

TOTAL:
1726 Calories
156g Protein
131g Carbs
65g Fat
62g Fiber

 

[3J]

I would love some diet advice. I have what I believe to be a high BF% for my body weight and type (Tall & Skinny). I have been eating this for a month - I would love some advice. I realize I am consuming far too little calories and if anyone wants to flame me and tell me how stupid I am, please don't bother. I calculated my TDEE as moderate, as I run an average of 30 miles per week and workout for 30 minutes 2-3 times per week by lifting weights. I have a hard time gaining muscle and loosing fat. I posted this information on another forum and everyone just told me how stupid I was! I am not trying to loose weight, I am trying to gain muscle and loose fat, but it is very hard for me to eat this much food as it is, sometimes I have to force myself to eat my salad for lunch.

6'4
22yo
170lbs
~14%bf
BMR 1813
TDEE 2810

I have eaten the following for one month, with the exception of about 3 days in the last month. I usually run in the morning before my smoothie. I sometimes work out in the morning.

Breakfast: Yogurt, fiber one, whey, strawberry, spinach & flax protein shake
465 Calories
32g Protein
44 Carbs
15g Fat
29g Fiber

Morning Snack: (2) low fat string cheese and celery

120 Calories
16g Protein
2g Carbs
4g Fat
4g Fiber

Lunch: Grilled chicken, romaine, tomato, bell pepper, carrot, parmesan, flax salad

248 Calories
16g Protein
33g Carbs
8g Fat
10g Fiber

Afternoon Snack: Myoplex Carb Control shake

150 Calories
25g Protein
5g Carbs
4g Fat
2g Fiber

Dinner: Chili
293 Calories
31g Protein
32g Carbs
5g Fat
11g Fiber

Evening Snack: Protein Shake

130 Calories
24g Protein
3g Carbs
1g Fat
0g Fiber

Throughout The Day Snack: Almonds

320 Calories
12g Protein
12g Carbs
28g Fat
6g Fiber

TOTAL:
1726 Calories
156g Protein
131g Carbs
65g Fat
62g Fiber

i am neither trying to flame or disrespect you.. but the caloric intake your in right now will not meet your goals..

the way you wanna go about doing this is add lean body mass to up your metabolism.. once you do that the fat will slowly but surely come off.. so your focus should be bulking.. clean bulking...

i would have you eat 3000 calories

300g protein
300g carbs
66g fats

this is obviously an obstacle for you.. because your having a hard time eating 1700 calories already...

e-mail me.. this needs special attention and i dont want to put any personal information of yours on blast on the forum..

3jdiet@gmail.com

 

[dannyboy247]

Diet check

Hello

Age 30
weight 245 pounds
Height 6.2
BF 15 %
Goal 10 %
Bmr 2414
TDEE 4164.15


9 morning
fat\pro\carbs
whole eggs 11\14 \1
egg whites 10 2\25\1
Porridge 5.3\9\32.8

11 mid morning

Fat\Pro\Carbs
Porridge 5.3\9\32.8
scoop of protain 2\25\1
flax,almonds,bn 15.7\5.4\1

1 lunch time

Fat\Pro\Carbs
Chicken 5/40/2
sweet photato 0/2/43

4.00 pw

fat\pro\carbs

Porridge 5.3\9\32.8
scoop of protain 2 2\50\1
flax,almonds,brazil nuts 15.7\5.4\1

6.30 post work out

protain shake
0\50\0
dexto
0\0\60

dinner

8 oz steak sirlin 19.2\63\1
sweet photato 0\2\43

before bed
flax,almonds,brazil nuts 15.7\5.4\1
greek yogurt 0\17\2

|Total

fat\pro\carbs

111\353\254

looking to get down to 10 % bodyfat . want fully visible abs

working out monday to friday

no cardio yet

 

[akronica]

Age: 22
Height: 6'2
Weight: 207
BMR: 2071
TDEE: 3210

I am attempting a recomposition cycle; I am midway through and I have been doing sufficiently well leaning out and adding mass at around 5000 calories but the fat is appearing and I would like to switch to a recomp, and like to get things dialed in much better. I am on sustenon and equipose. I take 24/400 of EC 3x a day also. I am specifically wondering if you think I should perhaps up my calories for this recomposition, and what you think I should do for my post cycle therapy (pct) diet (i.e. increase, remain, or decrease from 3000 or not, etc).

Meal 1:

5 whole eggs
2pcs Lilydale Turkey bacon
1/2 cup egg whites
3 slices ezekiel w/ natural peanut butter
805/37.5/48/60

Meal 2 (Preworkout):

2 scoops whey
236/0/0/54

Meal 3 (Post workout)

Isoflex bar
2 scoops whey
1/2 cup whole-wheat couscous
866/12/92/96

Meal 4

7Oz Extra LGB
100g Soya Beans
902/49/30/86

Meal 5

3/4 Cup Greek Yogurt
160/0/21/18

Total:

2969 Calories
102 Fat (31%)
190 Carbs (26%)
325 Protein (44%)

 

[aveidt]

diet plan

3J - figured this is the place to hop in?

35 / 200lb / 6’0” / 20.54
the bf break down was bi-8/tri-6/sub-17/supra-26 i.e., all my fat goes to my love handles and middle.

goal is to keep that weight, get bf to 14 (lowest i ever got was 15.5 at 154 lbs and i was still super fat around the middle)

BMR 1927
TEE 2987 (went with 1.55)

I am doing the 3 day HC12 on this site, to save space i’ll just say that my 6rms for squat/bench/dl are 160/170/220 rising easily each workout, and based on past lifting experience I can guess i will stop linear gains around 225/200/305. I just started with the weights again after 6 months of dreadful cardio and 5 months of too much time at the office.

I do 0 cardio and based on what I’ve read it sounds like you recommend 4-5 sessions a week first thing in the morning just at 130HR - 30 minutes or so? If so I've adjusted my diet to account for that since that would put my exercise activity into the 5 day / 9 hour area.

Again based on the posts I am planning on going with this diet:

8am
1 cup skim milk 80/0/7/8
2 whole eggs 166.00/11.53/0.87/14.60
5 egg whites 85.63/0.25/1.19/18.00

10am
0.5 cup oats 155.50/2.55/27.15/6.50
7 oz chicken breast 156.75/3.38/0.00/29.55
2 sweet potatoes 230.00/0.40/53.50/4.10
0.5 tbsp fish oil 60.00/6.80/0.00/0.00

12pm
6oz turkey breast 277.50/14.10/0.00/36.75
5oz yams 167.14/0.21/39.50/2.14
1 tbsp 119.00/13.50/0.00/0.00

2pm
7oz salmon 289.63/11.73/0.00/42.96
1cup red kidney beans 330.00/14.90/36.90/14.00

5pm
1 whey shake 258.00/2.00/0.00/60.00
1.5 cups blueberries 165.00/1.00/42.00/2.10

6pm
6oz chicken breast 156.75/3.38/0.00/29.55
0.5 tbsp evo 119.00/13.50/0.00/0.00

8pm
5oz london broil 260.25/10.58/0.00/38.78
1 avocado 277.00/25.40/14.80/3.50

10pm
4oz cottage cheese 81.00/1.00/3.00/14.00

3,434.14/136.20/225.90/324.53/0.00

I was thinking about doing a test cycle, but not at least until diet is in check and linear strength gains are maxed out.

suggestions?

 

[dannyboy247]

bump for 3j

 

[dannyboy247]

Hello

Age 30
weight 245 pounds
Height 6.2
BF 15 %
Goal 10 %
Bmr 2414
TDEE 4164.15


9 morning*
fat\pro\carbs
whole eggs 11\14 \1
egg whites 10 2\25\1
Porridge 5.3\9\32.8
flaxseeds almonds brazil nuts 15.75\5.4\1




11 mid morning*

Fat\Pro\Carbs


greek yogurt 0\17\2
flaxseeds almonds brazil nuts 15.75\5\4 1



1 lunch time*

Fat\Pro\Carbs
Chicken 5/40/2
sweet photato 0/2/43
veg
4.00 pw

fat\pro\carbs

protain 25
Porridge 5.3 9 32.8



6.30 post work out*

protain shake*
0\50\0
dexto
0\0\60
white bagal 0\0\50

dinner*

8 oz steak sirlin 19.2\63\1
sweet photato 0\4\86
veg

before bed*
Calcium Caseinate
0\25\0
flaxseeds almonds brazil nuts 15.75 5.4 1



|Total*

fat\pro\carbs
95\304\294


looking to get down to 10 % bodyfat . want fully visible abs*

working out monday to friday*

4-5 times a week cardio

looking to do carb cycling