Free Diet Advice from 3J

[Smileyface]

Hey 3j man

Need ur opinion about my cals

I'm on test e only cycle want to bulk

Stats

21 yo
177 pounds
5'7

How many cals do u think I should go with

Desk job , move only when I WO and when I go to the bathroom
WO 6 days a week

Currently I'm takin in 3300 cals on WO days
And 3000 on rest day for leaner gains
Macros are 50% c / 35% p/ 15% f

I eat 4 meals a day including PWO shake

 

[frenchy121]

Need help

Hi 3j
Need some diet help please,looking to cut some fat.
Female 26 years old, 5"5' 58kilos, bf 20%.
cannot seem to shift any fat from the mid section it's annoying me!

I train 5 times a week, split routine and 3x cadrio sessions with HIIt.
Training 6am- I do lift heavy.
Protein shake after.
Meal 1-6 egg whites with turkey bacon
Meal 2- protein shake with some berries
Meal 3-tuna brown pasta
Meal 4- sweet potato with chicken breat
Meal 5- Turkey steak and green veg.

Would an idea be to have 2 days high carb,3 days moderate and 2 days low?

I don't eat before training as would have to get p to early! I eat oats before training though on weekend as I train later and for longer.
I did t3's before, but headaches were bad so came off, considered clen but this would prob give me headaches to and it's not worth the risks.
I have ordered N2slin and alpha t2 to stack- heard nothing but good reports. Because they both contain synedrine would these be ok to take together?

Would really appreciate your feedback

 

[frenchy121]

Hi all, need some help. Looking to cut some fat. 26 female, 5"5' 20% bf, weight train 6 x per week heavy split routine, 2-3 x per week cardio.

I worked out in my diet I'm consuming 1600 calories. Currently 48%is protein 42% is carbs and 10% is fat. So 18 grams fat 166 grams carbs and 182 grams of protein. How does this look? I'm thinking of doing a high carb day for 2 days, moderate for 3 and low for 2 days? Those stats are based on high carb day so carbs with each meal.

Appreciate the comments in advance!

 

[yesitis]

Bodyfat Estimate and TDEE Advice

Age:40
Weight:145.2
Height: 5'6"
BMR: 1536.8

Hi 3J awesome thread, thanks for your time:
I weight train 2 times per week for 20 minutes and walk briskly every day for 45min-1hr at lunch time. I have a desk job and don't do any other real activity. Would you advise I use an activity factor of 1.2 or 1.375 to workout my TDEE.

Could you also estimate my bodyfat in the attached pictures. I think I'm carrying alot of water as I'm currently on test e Thankyou for your help, looking to be a client soon

Cheers yesitis

 

[3J]

hey guys.. all questions will be answered tomorrow night pst!! thanks for being patient!

 

[3J]

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.
too much fat mixed with carbs.. this will make you gain the wrong type of weight
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.
carb source?
Total Protein: 69g
Total Carb: 9g
Total Cal: 490
Total Fat:40g

1300 Meal- Steak with red potato and brown rice.
i'd much rather have you move this into the later time of the day
Total Protein: 58g
Total Carb: 94g
Total Cal: 858
Total Fat: 25g

1600 Meal- Chicken breast, red potato, brown rice, 1 cup milk.
skim?
Total Protein: 45g
Total Carb: 107g
Total Cal: 676
Total Fat: 6g

1830 Meal-Veggie and fruit smoothie.
protein?
Totals: Varied

2000 Meal-PBJ on double protein bread.
crap.. seperate carbs and fats as much as possible!!
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.

i would really try to stick to a 40/40/20.. your fats are too high...

have you ever bulked at that caloric intake??

and your bf estimate.. can you clearly see abs without flexing? all of them??

seperate carbs and fats..

 

[3J]

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 post cycle therapy (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!

really i would need to see a diet

 

[3J]

Hey 3j man

Need ur opinion about my cals

I'm on test e only cycle want to bulk

Stats

21 yo
177 pounds
5'7

How many cals do u think I should go with

Desk job , move only when I WO and when I go to the bathroom
WO 6 days a week

Currently I'm takin in 3300 cals on WO days
And 3000 on rest day for leaner gains
Macros are 50% c / 35% p/ 15% f

I eat 4 meals a day including PWO shake

i would push it up to 3500 calories... up your protein to get there... you should be fine

 

[3J]

Age:40
Weight:145.2
Height: 5'6"
BMR: 1536.8

Hi 3J awesome thread, thanks for your time:
I weight train 2 times per week for 20 minutes and walk briskly every day for 45min-1hr at lunch time. I have a desk job and don't do any other real activity. Would you advise I use an activity factor of 1.2 or 1.375 to workout my TDEE.

Could you also estimate my bodyfat in the attached pictures. I think I'm carrying alot of water as I'm currently on test e Thankyou for your help, looking to be a client soon

Cheers yesitis

take the time to post up a diet my man..

i would say your somehwere between 14-18%.. not bad for the fact that your 40.. well done..

 

[yesitis]

Activity Factor to workout TDEE

take the time to post up a diet my man..

i would say your somehwere between 14-18%.. not bad for the fact that your 40.. well done..

Age:40
Weight: 145.2
BMR:1536.8
BF: 14-18%

Thanks for that 3J I'll post my diet soon, regards my activity factor what would you advise:

I weight train 2 times per week for 20 minutes and walk briskly every day for 45min-1hr at lunch time. I have a desk job and don't do any other real activity. Would I use an activity factor of 1.2 or 1.375 to workout my TDEE?

Thanks again

 

[Smileyface]

i would push it up to 3500 calories... up your protein to get there... you should be fine

Thanx man will up the protien
How much I should be aiming to gain a week
3500 would probably puts me 2 pounds heavier a week , with dome water weight I could see 3 pounds
Is this wat I should aim for ?

 

[sucio1986]

thanks 3j

 

[frenchy121]

diet

3J

You messaged me as I missed out some information for you.. I posted a page ago ref hellp with my diet. My BMR IS 1384 and, dailey calories to maintain weight is 2631. Currently on day 14 of carb cycle, 2 days low, 2 days high 3 days moderate.. shall I stick with this to see how it works for me, is there anything better you suggest?

Cheers

 

[1775gymrat]

Request help

Hey 3J Here is what an example of my diet plan almost everyday, please critique and and let me know what I need to change to get ripped and maintain muscle while doing my cycle.

Age-28
Wt-195lbs
Ht-5’8
bf-15%

I want to lose body fat while maintaining muscle. I’m planning on doing a 12 week test cyp cycle 500mgs in 2 injections a week. I did a cycle before but didn’t take Aromasin to prevent water retention!!! This time I will. I posted my before and after pics in the picture forum.

5:00 am pro/carb/fat/cal
2 egg whites 7.2/.5/.1/34
1 egg fried with olive oil 6.2/0.4/6.8/87

Workout at 6a:m 20 mins cardio prior to weight lifting(C4 preworkout drink)

Protein shake Post Workout with banana 32/30/0/295 cals

9:30 brown sugar instant oatmeal with apple 5/60/15/180

11:00 M/W/FR Cardio stairmaster at level 5 30 mins and sometimes I run 3 miles or sprints

13:00 8oz chicken breast with uncle bens whole grain rice. 32.2/40/11.9/450

15:30 Yogurt with Kashi Bar 11/35/5/220

18:00 Dinner Tilapia with uncle bens whole grain rice 50/40/5/400

21:00 Casein Protein 24/4/1/115

Total Macros 170g protein/165g carbs/60g fat/ 1658 Calories in a day

Workout is 5 day split M-Legs/T-Chest/W-Back/Thu-Shoulders/Fri-Arms 8 to 10 reps, 3 sets


Total lean body weight= 165.5lbs
Total weight - total lean body mass= 82.875kg
BMR =2,691
TDEE =3700

 

[pcazares]

Hey 3J

One more try, this time i finally came up with a diet!
Please let me know your input. Thanks!

Age: 37
Weight: 177
Height: 5'6"
BF: 10%-12%
BMR: 1903.6
TDEE: 2784

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 (if Ive 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 times a week, 30 min HIT.

Goals: To bulk up. Id 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!



Meal 1 4:00am
Yams 6oz
med egg whites x6
milk, 1% 1 cup
oats 1 cup

Fat: 8
Carbs: 113.9
Protein: 45.2
Cal: 710


Meal 2 6:30am
Protein shake
orange med

Fat: 12.16
Carbs: 34.5
Protein: 41.2
Cal: 481.6


Meal 3 8:30am
Chicken breast 4oz
brown rice 1 cup

Fat: 7.9
Carbs: 30
Protein: 38
Cal: 352


Meal 4 10:30am
salmon or tuna 4oz
wheat bread x2

Fat: 5.9
Carbs: 24.5
Protein: 40.2
Cal: 320.8


Meal 5 12:30am
Protein shake

Fat: 12
Carbs: 19
Protein: 40
Cal: 420


Meal 6 2:30am
beef 4oz
veggies 1cup

Fat: 22
Carbs: 14
Protein: 42
Cal: 403


Meal 7 4:30am
cottage cheese 1/2cup
wheat bagel 1 Med

Fat: 3.7
Carbs: 65.4
Protein: 26.4
Cal: 401.1


Meal 8 6:30am
turkey Ham 6oz
wheat bread x2

Fat: 10.1
Carbs: 28
Protein: 35.5
Cal: 352.1


Total: 81.76,329.3,308.5,3440.6
Macros: 21, 38, 36

 

[creamOwheat]

my stats,workout,meals, HELP WANTED

hey 3j,

age: 24
weight: 185
height: 6'
body fat: 16-17%

my ultamite goal is to be a lean 205. i have been a flabby 215 befor, so over the past 3 years i trimmed down to 165 and was shredded but was to skinny for my liking so i climbed up to 185 and while in good shape, have put on slightly more bf than i wanted. i have been trying to get my diet down to gain good weight back but i need some help. think i am scared of losing the flat belly i worked so hard for.

P.S. i know i drink to many shakes so any adivce on replacement meals in my diet would be nice.

meal1, 7:30 pro/fat/cal/carb
1/2-1 cup old fassion oatmeal 5/3/170/30
4 egg whites 14.4/.2/68.8/.9
2 whole eggs 12.6/10/160/.7

meal2 10:00
2 scoop protein shake 48/2/240/6
2tbl natural peanutbutter 10/15/200/6

meal3 12:30
6-8oz chicken/beef/fish (about) 45/5/220/0
1 cup veggies 2.5/.33/29.9/5.8
1 cup brown rice/sweet potato 4/1/150/33

meal4 15:00 (pre-workout)
2 scoop protein shake 48/2/240/6
1 pear/orange 2/0/85/21
1oz almonds 6/14/160/6

1600-gym time

meal5 18:00 (post workout)
2 scoop protein shake 48/2/240/6
1/2 cup white rice 4/0/190/43
1tbsp honey 0/0/60/17

meal6 20:00
6-8oz chicken/steak/fish 45/5/220/0
1 cup veggies 2.5/.33/29.9/5.8
1 cup brown rice/sweet potato 4/1/150/33

total
protein: 307
fat: 55
calories: 2714
carbs: 271

my current workout (1h-1h,40min workouts)
monday: bike 15 min/quads/abs/calves
tuesday: chest/tri/traps
wednesday: bike 15 min/hams/back
thursday: shoulder/abs/calves
friday: bike 15 min/biceps/traps

and help would be greatly appreciated.

 

[Mr Insanity]

need help setting up a diet for on the road

Age: 21
Weight: 225
Height: 6'4"
Bf:16-18%

Hey 3j so I have been lax about eating right and hitting the gym as i should be over the last year or so, but i have decided its time for me to get fully back in shap instead of just wavering on the edge, I have done lots of research into diets, supplement i am thinking of taking, and even some aas stacks, but i want to start building a good solid diet before i move onto any of that, were Im running into trouble is that i am working on a oil rig 700 miles from home and living in a man camp, so im am hoping you can help me come up with a diet i can, pack and prepare at home and take with me, or put together while i am up there, i have access to a fridge,stove,microwave. breakfast witch for me will be about 4 pm as i work 6 pm to 6 am lunch i wont necessarily have time to sit and prepare or eat sometimes i have time sometimes its rushed and i have to eat on the run, i have plenty of time to snack and dinner i can take my time to prepare, but like i said i am just lost with what sort of meals i can take on the road, and or prepare without a major grocery store right down the road, any advice you can offer would help a lot thanks

 

[jjayca]

3J. Great thread. thanks!

 

[3J]

Thanx man will up the protien
How much I should be aiming to gain a week
3500 would probably puts me 2 pounds heavier a week , with dome water weight I could see 3 pounds
Is this wat I should aim for ?

u should be fine at that level.. if you see too much fat gain cut back a bit.. it'll be a little hard to tell with the bloat..

 

[3J]

3J

You messaged me as I missed out some information for you.. I posted a page ago ref hellp with my diet. My BMR IS 1384 and, dailey calories to maintain weight is 2631. Currently on day 14 of carb cycle, 2 days low, 2 days high 3 days moderate.. shall I stick with this to see how it works for me, is there anything better you suggest?

Cheers

what was the post number?