3J
Super Moderator
what multiplying factor did you use to get your tdee?? your gonna have to justify that
Free Diet Advice from 3J
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what multiplying factor did you use to get your tdee?? your gonna have to justify that
3J
Super Moderator
i'd say your at the right place... up cardio.. do it twice a day if you can.. empty stomach and pwo
as for post cycle therapy (pct)..
go 100 calories over your tdee... up your saturated fats.. eat more beef
3J
Super Moderator
the food choices are sound but your eating too much.. drop down to 3000 calories and do cardio.... if you dont see weight loss drop another 200 calories every 5 days untill u do
dannyboy247
New member
your right my tdee is actually 3741
the diet i worked out now is
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
thanks 3j in advance for any help. i know u a busy man. good to have someone with with real knowledge point me in right direction
the diet i worked out now is
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
thanks 3j in advance for any help. i know u a busy man. good to have someone with with real knowledge point me in right direction
maxmuscleseeker
New member
hey 3j i wanna post up my stats soon as i know diet is my weak link.. but i have a prob.. i have great difficulty calculating my macros.. lots of the stuff i eat is not prepared at home and i have no idea of their portion size.. any advice how i can possibly eyeball guess portion size or macro content??
AI
New member
Hello 3J thanks for the help. There's a lot of really great info on here. Read a lot, but haven't got a chance to go through all 51 pages! Ha.. do you know of any supplement or food that combats the chemicals released from stress?
Does stress really affect the weight loss process, any suggestions on dealing w/ it?
Trying to lose 20lbs, I'm 34, 233lbs 5'9''
Any other suggestions on where to start? Thanks for any help..
Does stress really affect the weight loss process, any suggestions on dealing w/ it?
Trying to lose 20lbs, I'm 34, 233lbs 5'9''
Any other suggestions on where to start? Thanks for any help..
Pseudonymble
New member
First of all, thanks for doing this.
Next, I am currently under the supervision of Chip at Max, and I have a diet question specifically on cycle.
200 mg Test Cypionate weekly
1/4 tab arimidex weekly
Soon to start HCG
I am dieting down for a show that is 14 weeks from tomorrow, and I have never dieted while taking test shots. This is my first round and it has only been about 10 weeks.
I am curious to know how the increase in test will effect my diet?
I have the diet nailed down for the natty shows but this time around I am less confiedent.
My concern is with macros.
Quick stats:
male
5'11"
178 lbs
10.5%
Protein 250 g
Fat - 40 g
Carbs - Cycling
Total calories 2000-2200 depending on carb load.
My question is about the carbs & calories.
Will taking testosterone allow me to eat more carbs or calories without storing them as fat, or does the same, calorie in calorie out methodology still apply 100%?
And on the same note, will the test shots allow me to drop calories super low and still burn fat without stalling or burning muscle?
Seems like I shoul dbe able to dump in to a 1000 calories deficit and still be ok since I am geting the shots, as long as I do a high carb refeed every 4 days or so.
I was thinking something like
days 1-4 - 1600 calories @ 50 gr carbs
day 5 - 3200 @ 500 gr carbs
then repeat.
Either that, orjust stick to the plan and keep my carbs high as possible while still burning fat. Wheather or not that number is higher than normal due to the test shots is beyond me.
I'd love to eat 300 grams of carbs per day while dieting knowing that the test helps with the partitioning of those carbs, but I have no idea
Thoughts?
Next, I am currently under the supervision of Chip at Max, and I have a diet question specifically on cycle.
200 mg Test Cypionate weekly
1/4 tab arimidex weekly
Soon to start HCG
I am dieting down for a show that is 14 weeks from tomorrow, and I have never dieted while taking test shots. This is my first round and it has only been about 10 weeks.
I am curious to know how the increase in test will effect my diet?
I have the diet nailed down for the natty shows but this time around I am less confiedent.
My concern is with macros.
Quick stats:
male
5'11"
178 lbs
10.5%
Protein 250 g
Fat - 40 g
Carbs - Cycling
Total calories 2000-2200 depending on carb load.
My question is about the carbs & calories.
Will taking testosterone allow me to eat more carbs or calories without storing them as fat, or does the same, calorie in calorie out methodology still apply 100%?
And on the same note, will the test shots allow me to drop calories super low and still burn fat without stalling or burning muscle?
Seems like I shoul dbe able to dump in to a 1000 calories deficit and still be ok since I am geting the shots, as long as I do a high carb refeed every 4 days or so.
I was thinking something like
days 1-4 - 1600 calories @ 50 gr carbs
day 5 - 3200 @ 500 gr carbs
then repeat.
Either that, orjust stick to the plan and keep my carbs high as possible while still burning fat. Wheather or not that number is higher than normal due to the test shots is beyond me.
I'd love to eat 300 grams of carbs per day while dieting knowing that the test helps with the partitioning of those carbs, but I have no idea
Thoughts?
alogia67
Brick House
age: 31
weight: 148
height: 5'6"
bf: Not totally sure but I did 6 different caliper equations and averaged them out to 24% - however I would love if you could guestimate with pictures.
goals: lose body fat and harden muscle mass to get a more toned look. I find it easy to put on muscle, but hard to lose fat. I cannot run low carbs or do carb cycling as it makes me ill, I have my carbs at around 40% and that seems to be the lowest I can go (prolly do to my lympedema and previous thyroid issues).
Work out: 4 days cardio (30 minutes), 4 days weight training (abs/arms/legs/back)
I'm running a 8 week cycle now (in 3rd week) of var/clen/t-3/forged burner - cycling clen 2 weeks/2weeks off/2 weeks on and T3 with the clen for the middle 2 weeks and forged burner opposite the clen. I've had some fluid retention from the Anavar (var), so it's hard to currently track my progress via measurements, but I can feel my muscles getting harder and have had some strength increase so far.
TDEE: 2283
I use a calorie count website to determine my food:
meal 1 (after work out):
almond silk/whey protein/wheat grass/shakology/banana
395/6/59/25
meal 2:
special K protein cereal
100/3/14/10
meal 3:
chicken breast/feta cheese/romaine lettuce/tomato/cucumber/carrots/avacado/broccoli/balsamic vinegar/olive oil
444/22/28/37
meal 4:
greek yogurt/blueberries/almonds
305/8/44/18
meal 5:
salmon/bok choy/brown rice
362/15/26/30
Calories: 1606 Fat: 54 Carbs: 171 Protien: 120
try to stay around 1600/30/40/30
Just want to know if I'm on track here, I have had results, but there's always room for improvement if you have any tips - thanks. I was thinking of adding something to meal 2 since it's so light, any suggestions? Should I just add more protein?
weight: 148
height: 5'6"
bf: Not totally sure but I did 6 different caliper equations and averaged them out to 24% - however I would love if you could guestimate with pictures.
goals: lose body fat and harden muscle mass to get a more toned look. I find it easy to put on muscle, but hard to lose fat. I cannot run low carbs or do carb cycling as it makes me ill, I have my carbs at around 40% and that seems to be the lowest I can go (prolly do to my lympedema and previous thyroid issues).
Work out: 4 days cardio (30 minutes), 4 days weight training (abs/arms/legs/back)
I'm running a 8 week cycle now (in 3rd week) of var/clen/t-3/forged burner - cycling clen 2 weeks/2weeks off/2 weeks on and T3 with the clen for the middle 2 weeks and forged burner opposite the clen. I've had some fluid retention from the Anavar (var), so it's hard to currently track my progress via measurements, but I can feel my muscles getting harder and have had some strength increase so far.
TDEE: 2283
I use a calorie count website to determine my food:
meal 1 (after work out):
almond silk/whey protein/wheat grass/shakology/banana
395/6/59/25
meal 2:
special K protein cereal
100/3/14/10
meal 3:
chicken breast/feta cheese/romaine lettuce/tomato/cucumber/carrots/avacado/broccoli/balsamic vinegar/olive oil
444/22/28/37
meal 4:
greek yogurt/blueberries/almonds
305/8/44/18
meal 5:
salmon/bok choy/brown rice
362/15/26/30
Calories: 1606 Fat: 54 Carbs: 171 Protien: 120
try to stay around 1600/30/40/30
Just want to know if I'm on track here, I have had results, but there's always room for improvement if you have any tips - thanks. I was thinking of adding something to meal 2 since it's so light, any suggestions? Should I just add more protein?
age: 28
weight: 135
height: 5'9"
bf:
goals: to gain 40 pounds! I'd like to be a solid 175-180 pounds with a healthy amount of fat. I'm looking for strength and to feel healthy, not necessarily caring too much about muscle aesthetics. Im not sure about my body fat but went I think its relatively low 4-6%. I have been this same size since I was 17 and I tried lifting weights which resulted in some strength gains and muscle definition but no mass or weight addition. I am pretty much lost in terms of diet and I know that is my problem, as my diet entails pretty much anything. A typical day might look like this:
pro/fat/cal/carb
Breakfast is at 8am five days a week
pro/fat/cal/carb
Pastrami hero with swiss cheese, cheddar cheese, lettuce, tomato, teaspoon of olive oil and vinegar, mayonaise, and mustard, toasted on grill. This is estimated to be around 33g/10g/800/75
small bag of almonds
6g/?/120/? and a soft drink or a
nutrament.
16g/10g/360/52g
For lunch (12pm) I will have fast food unless I made a sandwich of lunch from home.
Fast food consists of 2 slices of pizza,
80g/50g/1200/140
3 garlic knots, a bag of potato chips,
?/?/?/?
2 plain donuts
6g/20g/420/56g
nutrament.
16g/10g/360/52g
By this time I'm stuffed and basically force feeding myself.
At around 4pm I will snack on something like a banana,
1.29g/?/105/26.95g
more almonds,
an iced tea,
0/?/70/18g
and some fired apple sticks.
6g/18g/600/58g
Dinner (if I get to eat dinner since my work is so strenuous) will usually have meat as the main course.
steak,
41.20/13.80/318/2.40g
mixed vegetables,
1g/0/35/7g
white rice,
2.35g/.56g/145/31.65g
and some sugary liquid substance like soda.
?/?/119/30.50g
Before bedtime I try to drink a protein shake that I mix in a blender from GNC
24g/?/120/?
I apologize for the organization of this post, which clearly shows that I don't know what I am doing. I know my main problem is diet, as my one year subscription to Bally's ends and I have not gained one pound. I used to go to the gym and lift free weights 3 times a week in addition to regular exercise at home. This entails pushups, situps, pullups, stretching, squats and jumping jacks at home; all with a weighted vest on that weighs about 60 pounds.
Totals:
pro/fat/cal/carb
232.84g/132.36g/4772cal/549.5carbs
This is just a rough estimate. My cals per day are sometimes 3900 but I try to keep it above 4k. As stated earlier, my goal is to gain a lot of weight (40 pounds) to be around 175 pounds at 5'9". Im currently 135 pounds ='(
Thank you in advance for any assistance ad advice you can give me.
Aatif
Aatifshakur@gmail.com
weight: 135
height: 5'9"
bf:
goals: to gain 40 pounds! I'd like to be a solid 175-180 pounds with a healthy amount of fat. I'm looking for strength and to feel healthy, not necessarily caring too much about muscle aesthetics. Im not sure about my body fat but went I think its relatively low 4-6%. I have been this same size since I was 17 and I tried lifting weights which resulted in some strength gains and muscle definition but no mass or weight addition. I am pretty much lost in terms of diet and I know that is my problem, as my diet entails pretty much anything. A typical day might look like this:
pro/fat/cal/carb
Breakfast is at 8am five days a week
pro/fat/cal/carb
Pastrami hero with swiss cheese, cheddar cheese, lettuce, tomato, teaspoon of olive oil and vinegar, mayonaise, and mustard, toasted on grill. This is estimated to be around 33g/10g/800/75
small bag of almonds
6g/?/120/? and a soft drink or a
nutrament.
16g/10g/360/52g
For lunch (12pm) I will have fast food unless I made a sandwich of lunch from home.
Fast food consists of 2 slices of pizza,
80g/50g/1200/140
3 garlic knots, a bag of potato chips,
?/?/?/?
2 plain donuts
6g/20g/420/56g
nutrament.
16g/10g/360/52g
By this time I'm stuffed and basically force feeding myself.
At around 4pm I will snack on something like a banana,
1.29g/?/105/26.95g
more almonds,
an iced tea,
0/?/70/18g
and some fired apple sticks.
6g/18g/600/58g
Dinner (if I get to eat dinner since my work is so strenuous) will usually have meat as the main course.
steak,
41.20/13.80/318/2.40g
mixed vegetables,
1g/0/35/7g
white rice,
2.35g/.56g/145/31.65g
and some sugary liquid substance like soda.
?/?/119/30.50g
Before bedtime I try to drink a protein shake that I mix in a blender from GNC
24g/?/120/?
I apologize for the organization of this post, which clearly shows that I don't know what I am doing. I know my main problem is diet, as my one year subscription to Bally's ends and I have not gained one pound. I used to go to the gym and lift free weights 3 times a week in addition to regular exercise at home. This entails pushups, situps, pullups, stretching, squats and jumping jacks at home; all with a weighted vest on that weighs about 60 pounds.
Totals:
pro/fat/cal/carb
232.84g/132.36g/4772cal/549.5carbs
This is just a rough estimate. My cals per day are sometimes 3900 but I try to keep it above 4k. As stated earlier, my goal is to gain a lot of weight (40 pounds) to be around 175 pounds at 5'9". Im currently 135 pounds ='(
Thank you in advance for any assistance ad advice you can give me.
Aatif
Aatifshakur@gmail.com
age 29
height 5,9
weight 12,8
BF,13
MEAL 1, 3 EGG WHITES 1 YOKE 1 CUP COFEE.9am
MEAL 2, CHICKEN BREAST WITH VEG 2pm
MEAL 3 , PASTA AN FRUIT 4pm
MEAL 4, 3 EGG WHITES8pm
some fruit as snack
and 3 cups green tea
MON CHEST AN BACK, HALF HOUR CARDIO
TUE BICEP TRICEP HALF HOUR CARDIO
WE SHOULDERS LEGS, HALF HOUR CARDIO
THUR CHEST AN BACK, HALF HOUR CARDIO
SAT BICEP TRICEP, HALF HOUR CARDIO
half hour core workout every day
I used to do weights on an off. But never stuck to doing them. i was big but no shap.I started back training in january at 16stone i was out of shape.Its now august an im 12,8 starting to see shape an muscle.My goal is to get big but lean. I eat lots of protine fruit veg. i went from 38 waiste to 30 waiste trying to get 6 pac but at same time still want to put on muscle.im taken no suppliments at minut. my friend started useing winstroll vp i dont no if i should try it are not.
height 5,9
weight 12,8
BF,13
MEAL 1, 3 EGG WHITES 1 YOKE 1 CUP COFEE.9am
MEAL 2, CHICKEN BREAST WITH VEG 2pm
MEAL 3 , PASTA AN FRUIT 4pm
MEAL 4, 3 EGG WHITES8pm
some fruit as snack
and 3 cups green tea
MON CHEST AN BACK, HALF HOUR CARDIO
TUE BICEP TRICEP HALF HOUR CARDIO
WE SHOULDERS LEGS, HALF HOUR CARDIO
THUR CHEST AN BACK, HALF HOUR CARDIO
SAT BICEP TRICEP, HALF HOUR CARDIO
half hour core workout every day
I used to do weights on an off. But never stuck to doing them. i was big but no shap.I started back training in january at 16stone i was out of shape.Its now august an im 12,8 starting to see shape an muscle.My goal is to get big but lean. I eat lots of protine fruit veg. i went from 38 waiste to 30 waiste trying to get 6 pac but at same time still want to put on muscle.im taken no suppliments at minut. my friend started useing winstroll vp i dont no if i should try it are not.
Last edited:
3J
Super Moderator
this isn't a carb cycle diet.. if you really wanna get into carb cycle you can post up carb cycle diet for me to critique or become a client... i have a carb cycle package..
cardio is king here.. can you do cardio in the mornings??
3J
Super Moderator
3J
Super Moderator
yes stress = cortisol = muscle catabolization = deteriorated speed and efficiency of metabolism
that's not the only thing it does.. but u get the idea..
as for dealing with it.. meditation.. high intensity activity like running, boxing, weight lifting, jiu-jitsu... find what works for you
as for where to start... if you read everything in post one and follow the directions you'll be g2g..
if its all too much for you you can become a client of mine.. all you'll need is a basic package.. ill take care of your diet and workout routine
3J
Super Moderator
reverse that.. go 400g carbs.. then bring it down.. but increase fats to make up for calories..
what your gonna want to do is a carb cycle reverse pyramid diet..
so you start at 2200 calories.. and i dont care what you do and how high or low your carbs are on that day you stay at 2200 caloreis..
then you drop to 2000 calores.. then you drop to 1800, 1700, 1500, 1300
get it??
yes the test will play an anti-catablolic factor in it all.. but upping the carbs more then usual is a no no...
make sure that you have a nice high carb refeed once a week since our calories are so low.
and obviously dont forget the basic sodium load/de-load
3J
Super Moderator
the changes have to be suttle...
cardio is your best friend here.. can you do empty stomach cardio in the mornings?
3J
Super Moderator
u dont need 4700 calories bro!!! i ont even eat that much to bulk and i weigh 275lbs!!!
something simple
300g protein
300g carbs
77g fats
6 meals
thats 50g protein per meal
60g carbs for the first 5 meals
focus your higher fats in your last meal (e.g. a whole avocado is great!)
use 1/2 tablespoon olive oil to cook each meal and you'll get enough fats in...
be smart about the way u bulk!
3J
Super Moderator
bmr/tdee??
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