Free Diet Advice from 3J
- Thread starter 3J
- Start date
3J
Super Moderator
what do you do for a living?? what is your level of activity? do you play sports?? do you move boxes all day or do construction for a job?? we are looking for your level of activity to explai why you can eat so much and not gain weight
can you e-mail me pics of yourself?? 3jdiet@gmail.com
Spitshine1144
New member
I have a question. Would there be anything wrong with eating eggs and oatmeal in the morning and then every 2-3 hours eating boneless skinless chicken breast, brown/white rice, black beans, and frozen veggies?
Age 19
Weight ~ 207
Height 6'1
BF - unsure as I haven't checked, but here's a photo - i.imgur.com/bD4XS.jpg
I basically have 2 semi different diets depending if I'm working during the day or nite/not at all. The more common diet (4-5days a week) is when I have no work or I have work at night (5pm-12/1am):
Breakfast: Muesli w/skim milk
Post workout: Protein shake w/ 250ml skim milk & creatine
Afternoon: Chicken breast w/brown rice
Dinner: Changes often, but its either steak, chicken or fish.
After dinner/late night: Handful of almonds/bowl of fruit
(Skim latte sometime during the day as well)
When I have work during the day (no gym these days):
Pre breakfast: Skim latte
Breakfast: 2 poached eggs w/sliced tomato, olive oil and 2x mix grain bread
Afternoon: Protein shake w/creatine
Afternoon: Chicken skewers w/greek salad
Dinner: Changes but its either steak, chicken or fish w/vegetables.
I stay clear of carbs after around 5pm/6pm. My only carbs I eat on an average day is muesli for breakfast and rice/noodles sometimes for dinner.
For the sake of pro/carbs/fat breakdown ill try do an average diet from the past week:
Breakfast: Muesli w/skim 18.4/65.5/6.5
Post workout: Protein shake w/creatine 39.2/16.7/2
Afternoon: Chicken breast w/brown rice 58/50.9/7.8
Dinner: Chicken skewers 53.4/0/6.1
Others: Skim latte w/1sugar 9.6/18.8/0.3
Others: Handful of almonds 27.4/2.4/9.8
Total: 206protein/154.1carbs/32.5fats
p.s yes i love chicken
My workout routine is gym 5 days a week, as well as outdoor soccer on saturdays for about 80min and indoor soccer on thursday nights for about ~30min. At the gym I always do 2km jog and then around 35-45min heavy weights. Sometimes I walk to and from the gym which is around another 2k total. Days I don't go gym is when I have work from like 8/10am - 5pm. I can't/don't want to go gym after like 4pm because its extremely busy and you have to stand around waiting for room to move.. I also work as a waiter about 4-6 shifts a week. The shift is around 7hours long and i only really sit down for maybe 15min max the whole time as the rest of the time I'm walking around serving people.
My BMR according to your working out and my assumption of around 18% BF is around 2036. Other online calculators put me at around 2150, these didn't ask for my BF.
TDEE: I'll go with 1.55 but I may be a bit higher because at work I constantly walk around, I train 5 days a week and play sport for a total of around 100-120min a week. And ill go with 2050 BMR as I'm unsure of my BF. Anyway:
1.55 x 2050 = 3177.5 TDEE
Protein 206 x 4 = 824
Carbs 154.1 x 4 = 604.4
Fats 32.5 x 9 = 292.5
=1720.5 calories per day
I know that it seems low but some days I eat more, that is just my usual intake. I sometimes include maybe a bowl of fruit, Greek salad, 100grams of grilled squid, etc. I didn't include these as I can't really find information about them the way I eat them so it's pretty inaccurate. You could add another maybe 150-400 calories on every 2nd day but i'm not 100% sure.
Now finally my goal is to lose my abdominal fat. I'm predicting around another 5-8kg or so in the hopefully next 3months; or at least until i'm happy i've lost sufficient fat. I don't care if I weigh 110kg, if its muscle then i'm happy its just I really want to get rid of this fat around my abdominal region.
If you need any other information feel free to ask. Thankyou for any help!
Weight ~ 207
Height 6'1
BF - unsure as I haven't checked, but here's a photo - i.imgur.com/bD4XS.jpg
I basically have 2 semi different diets depending if I'm working during the day or nite/not at all. The more common diet (4-5days a week) is when I have no work or I have work at night (5pm-12/1am):
Breakfast: Muesli w/skim milk
Post workout: Protein shake w/ 250ml skim milk & creatine
Afternoon: Chicken breast w/brown rice
Dinner: Changes often, but its either steak, chicken or fish.
After dinner/late night: Handful of almonds/bowl of fruit
(Skim latte sometime during the day as well)
When I have work during the day (no gym these days):
Pre breakfast: Skim latte
Breakfast: 2 poached eggs w/sliced tomato, olive oil and 2x mix grain bread
Afternoon: Protein shake w/creatine
Afternoon: Chicken skewers w/greek salad
Dinner: Changes but its either steak, chicken or fish w/vegetables.
I stay clear of carbs after around 5pm/6pm. My only carbs I eat on an average day is muesli for breakfast and rice/noodles sometimes for dinner.
For the sake of pro/carbs/fat breakdown ill try do an average diet from the past week:
Breakfast: Muesli w/skim 18.4/65.5/6.5
Post workout: Protein shake w/creatine 39.2/16.7/2
Afternoon: Chicken breast w/brown rice 58/50.9/7.8
Dinner: Chicken skewers 53.4/0/6.1
Others: Skim latte w/1sugar 9.6/18.8/0.3
Others: Handful of almonds 27.4/2.4/9.8
Total: 206protein/154.1carbs/32.5fats
p.s yes i love chicken
My workout routine is gym 5 days a week, as well as outdoor soccer on saturdays for about 80min and indoor soccer on thursday nights for about ~30min. At the gym I always do 2km jog and then around 35-45min heavy weights. Sometimes I walk to and from the gym which is around another 2k total. Days I don't go gym is when I have work from like 8/10am - 5pm. I can't/don't want to go gym after like 4pm because its extremely busy and you have to stand around waiting for room to move.. I also work as a waiter about 4-6 shifts a week. The shift is around 7hours long and i only really sit down for maybe 15min max the whole time as the rest of the time I'm walking around serving people.
My BMR according to your working out and my assumption of around 18% BF is around 2036. Other online calculators put me at around 2150, these didn't ask for my BF.
TDEE: I'll go with 1.55 but I may be a bit higher because at work I constantly walk around, I train 5 days a week and play sport for a total of around 100-120min a week. And ill go with 2050 BMR as I'm unsure of my BF. Anyway:
1.55 x 2050 = 3177.5 TDEE
Protein 206 x 4 = 824
Carbs 154.1 x 4 = 604.4
Fats 32.5 x 9 = 292.5
=1720.5 calories per day
I know that it seems low but some days I eat more, that is just my usual intake. I sometimes include maybe a bowl of fruit, Greek salad, 100grams of grilled squid, etc. I didn't include these as I can't really find information about them the way I eat them so it's pretty inaccurate. You could add another maybe 150-400 calories on every 2nd day but i'm not 100% sure.
Now finally my goal is to lose my abdominal fat. I'm predicting around another 5-8kg or so in the hopefully next 3months; or at least until i'm happy i've lost sufficient fat. I don't care if I weigh 110kg, if its muscle then i'm happy its just I really want to get rid of this fat around my abdominal region.
If you need any other information feel free to ask. Thankyou for any help!
pimpatropin
New member
Hi, I will post my macros later, but I have a general question concerning my daily percentage of carbs.
I am 54, 5'11" and weigh 200 lbs.
I have a very active lifestyle, between walking, gym, and playing my favorite sport.
I believe, that in the last 26 deays, I have lost 4lbs.
My goal is to drop my weight to 185 by Mid December, and be very muscular.
I use FITDAY to log my activity and my intake.
I was eating around 2800 calories 50 to 60% carb 20 to 30% protein, and I try to keep it around 20%fat.
I say "was"because I am trying to keep it around 2,500 calories the rest of this week.
I work out each muscle group 3 times per week.
I do 3 days of cardio for 35 minutes on an empty stomach.
I walk a lot.
The main question is how much percent of my diet should be carbs?
I eat the very best carbs now, no pasta, only wheat bread, mulit grain foods, no white rice, no potatoes, no sugar.
I am 54, 5'11" and weigh 200 lbs.
I have a very active lifestyle, between walking, gym, and playing my favorite sport.
I believe, that in the last 26 deays, I have lost 4lbs.
My goal is to drop my weight to 185 by Mid December, and be very muscular.
I use FITDAY to log my activity and my intake.
I was eating around 2800 calories 50 to 60% carb 20 to 30% protein, and I try to keep it around 20%fat.
I say "was"because I am trying to keep it around 2,500 calories the rest of this week.
I work out each muscle group 3 times per week.
I do 3 days of cardio for 35 minutes on an empty stomach.
I walk a lot.
The main question is how much percent of my diet should be carbs?
I eat the very best carbs now, no pasta, only wheat bread, mulit grain foods, no white rice, no potatoes, no sugar.
3J
Super Moderator
really matters to your stats and goals my man...
i mean it sounds like a solid diet.. whole foods..
dont eat chicken for every meal though.. you'll gain a food born allergy
3J
Super Moderator
Age 19
Weight ~ 207
Height 6'1
BF - unsure as I haven't checked, but here's a photo - i.imgur.com/bD4XS.jpg
I basically have 2 semi different diets depending if I'm working during the day or nite/not at all. The more common diet (4-5days a week) is when I have no work or I have work at night (5pm-12/1am):
Breakfast: Muesli w/skim milk
Post workout: Protein shake w/ 250ml skim milk & creatine
Afternoon: Chicken breast w/brown rice
Dinner: Changes often, but its either steak, chicken or fish.
After dinner/late night: Handful of almonds/bowl of fruit
(Skim latte sometime during the day as well)
When I have work during the day (no gym these days):
Pre breakfast: Skim latte
Breakfast: 2 poached eggs w/sliced tomato, olive oil and 2x mix grain bread
Afternoon: Protein shake w/creatine
Afternoon: Chicken skewers w/greek salad
Dinner: Changes but its either steak, chicken or fish w/vegetables.
I stay clear of carbs after around 5pm/6pm. My only carbs I eat on an average day is muesli for breakfast and rice/noodles sometimes for dinner.
For the sake of pro/carbs/fat breakdown ill try do an average diet from the past week:
Breakfast: Muesli w/skim 18.4/65.5/6.5
Post workout: Protein shake w/creatine 39.2/16.7/2
Afternoon: Chicken breast w/brown rice 58/50.9/7.8
Dinner: Chicken skewers 53.4/0/6.1
Others: Skim latte w/1sugar 9.6/18.8/0.3
Others: Handful of almonds 27.4/2.4/9.8
Total: 206protein/154.1carbs/32.5fats
p.s yes i love chicken
My workout routine is gym 5 days a week, as well as outdoor soccer on saturdays for about 80min and indoor soccer on thursday nights for about ~30min. At the gym I always do 2km jog and then around 35-45min heavy weights. Sometimes I walk to and from the gym which is around another 2k total. Days I don't go gym is when I have work from like 8/10am - 5pm. I can't/don't want to go gym after like 4pm because its extremely busy and you have to stand around waiting for room to move.. I also work as a waiter about 4-6 shifts a week. The shift is around 7hours long and i only really sit down for maybe 15min max the whole time as the rest of the time I'm walking around serving people.
My BMR according to your working out and my assumption of around 18% BF is around 2036. Other online calculators put me at around 2150, these didn't ask for my BF.
TDEE: I'll go with 1.55 but I may be a bit higher because at work I constantly walk around, I train 5 days a week and play sport for a total of around 100-120min a week. And ill go with 2050 BMR as I'm unsure of my BF. Anyway:
1.55 x 2050 = 3177.5 TDEE
Protein 206 x 4 = 824
Carbs 154.1 x 4 = 604.4
Fats 32.5 x 9 = 292.5
=1720.5 calories per day
I know that it seems low but some days I eat more, that is just my usual intake. I sometimes include maybe a bowl of fruit, Greek salad, 100grams of grilled squid, etc. I didn't include these as I can't really find information about them the way I eat them so it's pretty inaccurate. You could add another maybe 150-400 calories on every 2nd day but i'm not 100% sure.
Now finally my goal is to lose my abdominal fat. I'm predicting around another 5-8kg or so in the hopefully next 3months; or at least until i'm happy i've lost sufficient fat. I don't care if I weigh 110kg, if its muscle then i'm happy its just I really want to get rid of this fat around my abdominal region.
If you need any other information feel free to ask. Thankyou for any help!
1. what is Muesli?
2. your diet could use some work..
3. send me your pic.. 3jdiet@gmail.com
3J
Super Moderator
so currently 312g of carbs in your diet or more.. based on your percentages.. is that correct??
if you have lost 4lbs in 26 days that 1lb a week roughly.. you have found your sweet spot.. i wouldn't change a damn thing untill you stall
pimpatropin
New member
Hi Jamy,
thanks for the quick reply.
Funny, I had to sit here and do the math just to be able to answer the question about the grams of carbs.
To be perfectly honest with you, this thread led me to learn what dieting is.
I assume that most people (except for those on these body building websites) don't know what it is either.
When I first read this thread, I didn't even understand what was up with all these numbers, and how you wouldn't really address it without someone's macros.
I was in awe of the postings with their complete set of numbers, and so I started keeping them in a notebook which got to be a p.i.a/ really quickly, but I noticed that you had recommended fitday, and I went there, and it sure made my life way easier.
Not meaning to drag this on, but, I did some research to find out about a body builder's cutting cycle.
What I discovered was that I needed about 2800 calories per day, and that is should be 20 to 30 % protein and 50 to 60% carbs, and fat around 20%.
I started on July the 26th, and it has been rather amazing because I am gaining muscle and losing fat, I can see it in the mirror, and people have been comenting.
After re-reading my post, I realized that by posting these pics, that chronologically, they do not coincide with the start date of July 26th.
The pictures were jan / april / then the one with the orange backround was about a week ago, and the final one was Friday evening.
I had expected to see the scale going down, but it seems like it is stuck at 200 lbs, so that's why I was going to back off on the calories a bit.
If it wasnt for this site and your postings, I would probably still be clueless, and that you do it as a "free intial consultation" is marvelous.
Thanks a Million!!!
thanks for the quick reply.
Funny, I had to sit here and do the math just to be able to answer the question about the grams of carbs.
To be perfectly honest with you, this thread led me to learn what dieting is.
I assume that most people (except for those on these body building websites) don't know what it is either.
When I first read this thread, I didn't even understand what was up with all these numbers, and how you wouldn't really address it without someone's macros.
I was in awe of the postings with their complete set of numbers, and so I started keeping them in a notebook which got to be a p.i.a/ really quickly, but I noticed that you had recommended fitday, and I went there, and it sure made my life way easier.
Not meaning to drag this on, but, I did some research to find out about a body builder's cutting cycle.
What I discovered was that I needed about 2800 calories per day, and that is should be 20 to 30 % protein and 50 to 60% carbs, and fat around 20%.
I started on July the 26th, and it has been rather amazing because I am gaining muscle and losing fat, I can see it in the mirror, and people have been comenting.
After re-reading my post, I realized that by posting these pics, that chronologically, they do not coincide with the start date of July 26th.
The pictures were jan / april / then the one with the orange backround was about a week ago, and the final one was Friday evening.
I had expected to see the scale going down, but it seems like it is stuck at 200 lbs, so that's why I was going to back off on the calories a bit.
If it wasnt for this site and your postings, I would probably still be clueless, and that you do it as a "free intial consultation" is marvelous.
Thanks a Million!!!
Last edited:
3J
Super Moderator
awesome transformation my man!!!
people dont realize how much they can learn from this thread.. its why i made it..
we change lives!!!
23
168lbs
5'11 3/4''
7% bf (personal estimate based on weight, height, waist, and high level of ab definition, separation, and hardness)
BMR#2- 1864.3
TDEE- 3215.92
Cardio- 3x/week + basketball on weekends. all moderate-high intensity.
Workout- 6-7x/week high weight, low reps, short rest. one body part per day.
Goal: 185 lean. I'd love to put on as much size as possible while maintaining/ improving current definition, but willing to sacrifice definition for size.
Bulking cycle begins tomorrow: 500mg/wk test-E, 40mg ed D-Bol, 6.25mg ed aromasin.
This will be supplemented with glucosamine and chondroitin, a multi v, fishoil, and probiotics, all taken every day.
Should these be distributed throughout the day or would all at once for breakfast suffice?
Also, is there any benefit to adding milk thistle to my diet when taking d-bol?
* * * * * *
Typical day:
Breakfast 0600- 4 eggs scrambled. 1/4 cup shredded cheese. 6 slices ham. double protein bread and jam. 2 cups milk.
Total Protein: 70g
Total Carb: 67g
Total Cal: 920
Total Fat: 41g
0730 Workout
0845 PWO- 3 scoops cyto gainer, banana, 1 cup milk. Serving of almonds.
Total Protein: 56g
Total Carb: 105g
Total Cal: 700
Total Fat: 18g
1000 Meal- 2 cans tuna, salad with shredded cheese and sunflower seeds.
Total Protein: 69g
Total Carb: 9g
Total Cal: 490
Total Fat:40g
1300 Meal- Steak with red potato and brown rice.
Total Protein: 58g
Total Carb: 94g
Total Cal: 858
Total Fat: 25g
1600 Meal- Chicken breast, red potato, brown rice, 1 cup milk.
Total Protein: 45g
Total Carb: 107g
Total Cal: 676
Total Fat: 6g
1830 Meal-Veggie and fruit smoothie.
Totals: Varied
2000 Meal-PBJ on double protein bread.
Total Protein: 25g
Total Carb: 47g
Total Cal: 410
Total Fat: 21g
2200 Meal- Pre-night night Casein shake. 1 cup milk and banana.
Total Protein: 34g
Total Carb: 43g
Total Cal: 350
Total Fat: 6g
* * * * * *
Daily Intake-
Protein: 357g
Carb: 472g
Cal: 4404
Fat: 157g
* * * * * *
1.5-2 gallons of water a day
Diet will also be augmented with kidney beans, high protein yogurt, celery and peanut butter, and assorted nuts for snacking.
168lbs
5'11 3/4''
7% bf (personal estimate based on weight, height, waist, and high level of ab definition, separation, and hardness)
BMR#2- 1864.3
TDEE- 3215.92
Cardio- 3x/week + basketball on weekends. all moderate-high intensity.
Workout- 6-7x/week high weight, low reps, short rest. one body part per day.
Goal: 185 lean. I'd love to put on as much size as possible while maintaining/ improving current definition, but willing to sacrifice definition for size.
Bulking cycle begins tomorrow: 500mg/wk test-E, 40mg ed D-Bol, 6.25mg ed aromasin.
This will be supplemented with glucosamine and chondroitin, a multi v, fishoil, and probiotics, all taken every day.
Should these be distributed throughout the day or would all at once for breakfast suffice?
Also, is there any benefit to adding milk thistle to my diet when taking d-bol?
* * * * * *
Typical day:
Breakfast 0600- 4 eggs scrambled. 1/4 cup shredded cheese. 6 slices ham. double protein bread and jam. 2 cups milk.
Total Protein: 70g
Total Carb: 67g
Total Cal: 920
Total Fat: 41g
0730 Workout
0845 PWO- 3 scoops cyto gainer, banana, 1 cup milk. Serving of almonds.
Total Protein: 56g
Total Carb: 105g
Total Cal: 700
Total Fat: 18g
1000 Meal- 2 cans tuna, salad with shredded cheese and sunflower seeds.
Total Protein: 69g
Total Carb: 9g
Total Cal: 490
Total Fat:40g
1300 Meal- Steak with red potato and brown rice.
Total Protein: 58g
Total Carb: 94g
Total Cal: 858
Total Fat: 25g
1600 Meal- Chicken breast, red potato, brown rice, 1 cup milk.
Total Protein: 45g
Total Carb: 107g
Total Cal: 676
Total Fat: 6g
1830 Meal-Veggie and fruit smoothie.
Totals: Varied
2000 Meal-PBJ on double protein bread.
Total Protein: 25g
Total Carb: 47g
Total Cal: 410
Total Fat: 21g
2200 Meal- Pre-night night Casein shake. 1 cup milk and banana.
Total Protein: 34g
Total Carb: 43g
Total Cal: 350
Total Fat: 6g
* * * * * *
Daily Intake-
Protein: 357g
Carb: 472g
Cal: 4404
Fat: 157g
* * * * * *
1.5-2 gallons of water a day
Diet will also be augmented with kidney beans, high protein yogurt, celery and peanut butter, and assorted nuts for snacking.
BIG_dreams
New member
help me 3J
hey im still seeking help from you 3J, i really have no set diet as i dont know how to begin. im fighting my metabolism by eating as much as i possibly can as often as i can. pb eggs fish nuts oats meat is what i aim for. im following the never be hungry rule.
hey im still seeking help from you 3J, i really have no set diet as i dont know how to begin. im fighting my metabolism by eating as much as i possibly can as often as i can. pb eggs fish nuts oats meat is what i aim for. im following the never be hungry rule.
3J
Super Moderator
hey big dream...
you really have two options with me...
1. go back to post 1 of this thread.. read everything in it.. when you have done whats asked in the post come back to me with all the info...
2. your more then welcome to become a client..
i would never shy any member here away from the free advice.. it does work.. you can read through the thread and see how many people have taken advantage of and gained success with it...
that being said.. sometimes its too complicated.. or some people just want to make it easy and have someone build the diet for them, that's where the coaching comes in..
let me know man.. its really not that difficult at all.. you just have to be dedicated and patient
Age: 37
Weight: 177
Height: 5’6”
Bf: 10-12%
BMR: 1903.6
TDEE: 2784
To Gain weight: 45/35/20
TDEE: around 3300 calories a day
1485 carbs
1155 protein
660 fats
Adjust accordingly as I gain weight adding around 150 calories for each pound gained?
Goals: To bulk up. I’d like to gain a few more pounds of muscle 6-8 or so, before I diet again and lose more fat. Increasing my strength some more is another big one for me. My specific target goal would be to hit 180 with 8% bf. Before I start my very first cycle!
On a side note: I have not made up my mind about doing this cycle yet (even though I have the gear). At 37 I’m a little nervous of having to go on HRT after or something. I have been reading a lot on this for a while now (forums, books) so I’m not completely jumping in without knowing nothing. I have all my pct supplies to. Been training off and on for years now (mostly off as I got older). Gained a lot of fat and till recently lost like 30 pounds of it. Been lifting bout a year solid now. Problem with me is my diet has always scked! This is one major part I never did right. But now I’m ready! I’ve been trying to refine it recently (macros, calories and stuff) but I’m not quite there yet.
Another side note: I work on computers so I basically sit all day (other than 3 to 5 days at the gym with around 1hr workouts). I lift weights around 3 to 4 days a week, depending on how I feel I’ve recovered from the prev workout. My major problem is sleep!!!! Having problems with it really increases my recovery time. So sometimes I lift 3 and other times 4. I throw in cardio around 2 to 3 times a week, 30 min HIT.
Still working on my diet with the site you provided fitday.com
I try and eat good foods all day long every 3 hours or so. Same ones from the list you gave and try and get as close as I can to 45/35/20. I have a MRP after workouts and some protein powder mixed with my morning oatmeal. However, now I know why I haven’t gained weight. I’ve been at 2700 calories a day! Problem with me is I find it hard to eat all these calories with just food. But, soon as I’m done designing my diet with this fitday.com site ill post it here for your suggestions.
Only supplements I’m taking are: protein for breakfast (with my oatmeal), MRP after workouts, creatine every day, gaspari nutrition superpump250 and sizeon Max performance. Can’t say the last 2 help with increase muscle mass or anything but they help me with my energy during workouts and increased pumps.
Please feel free to comment on anything I’ve posted and I’d appreciate any advice. Thanks!
Weight: 177
Height: 5’6”
Bf: 10-12%
BMR: 1903.6
TDEE: 2784
To Gain weight: 45/35/20
TDEE: around 3300 calories a day
1485 carbs
1155 protein
660 fats
Adjust accordingly as I gain weight adding around 150 calories for each pound gained?
Goals: To bulk up. I’d like to gain a few more pounds of muscle 6-8 or so, before I diet again and lose more fat. Increasing my strength some more is another big one for me. My specific target goal would be to hit 180 with 8% bf. Before I start my very first cycle!
On a side note: I have not made up my mind about doing this cycle yet (even though I have the gear). At 37 I’m a little nervous of having to go on HRT after or something. I have been reading a lot on this for a while now (forums, books) so I’m not completely jumping in without knowing nothing. I have all my pct supplies to. Been training off and on for years now (mostly off as I got older). Gained a lot of fat and till recently lost like 30 pounds of it. Been lifting bout a year solid now. Problem with me is my diet has always scked! This is one major part I never did right. But now I’m ready! I’ve been trying to refine it recently (macros, calories and stuff) but I’m not quite there yet.
Another side note: I work on computers so I basically sit all day (other than 3 to 5 days at the gym with around 1hr workouts). I lift weights around 3 to 4 days a week, depending on how I feel I’ve recovered from the prev workout. My major problem is sleep!!!! Having problems with it really increases my recovery time. So sometimes I lift 3 and other times 4. I throw in cardio around 2 to 3 times a week, 30 min HIT.
Still working on my diet with the site you provided fitday.com
I try and eat good foods all day long every 3 hours or so. Same ones from the list you gave and try and get as close as I can to 45/35/20. I have a MRP after workouts and some protein powder mixed with my morning oatmeal. However, now I know why I haven’t gained weight. I’ve been at 2700 calories a day! Problem with me is I find it hard to eat all these calories with just food. But, soon as I’m done designing my diet with this fitday.com site ill post it here for your suggestions.
Only supplements I’m taking are: protein for breakfast (with my oatmeal), MRP after workouts, creatine every day, gaspari nutrition superpump250 and sizeon Max performance. Can’t say the last 2 help with increase muscle mass or anything but they help me with my energy during workouts and increased pumps.
Please feel free to comment on anything I’ve posted and I’d appreciate any advice. Thanks!
Similar threads
