Free Diet Advice from 3J

[3J]

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
no way in hell this is enough protein.. up the white to 8 or add one scoop whey (the former being the better choice)
Workout at 6a:m 20 mins cardio prior to weight lifting(C4 preworkout drink)
switch the cardio to post workout, up it to 40min
Protein shake Post Workout with banana 32/30/0/295 cals
sounds goodd
9:30 brown sugar instant oatmeal with apple 5/60/15/180
crap... where is the protein? use real rolled oats.. not instant
11:00 M/W/FR Cardio stairmaster at level 5 30 mins and sometimes I run 3 miles or sprints
keep all cardio low intensity.. i'd much rather have you do your cardio right after weights where your carb depleated
13:00 8oz chicken breast with uncle bens whole grain rice. 32.2/40/11.9/450
take out the cardio before this and lose the rice.. add good fats
15:30 Yogurt with Kashi Bar 11/35/5/220
drop this whole thing for a meal.. again no carbs
18:00 Dinner Tilapia with uncle bens whole grain rice 50/40/5/400
drop the carbs up your fats
21:00 Casein Protein 24/4/1/115
ok
Total Macros 170g protein/165g carbs/60g fat/ 1658 Calories in a day
your eating like a woman.. my 125lb gf eats more then this.. your gonna starve your body and your gonna lose muscle..
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

that bmr/tdee is incorrect..

bmr 1997

tdee 3095


2400 calories to cut

250g protein
150g carbs
88g fats


that's how your macros should look...

hope this helps

and remember im running a 25% off sale till the 10th if you decide to become a client!

 

[3J]

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

it looks good.. drop the bread before bed..

when is your workout in all this??

 

[3J]

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
up egg whites
meal2 10:00
2 scoop protein shake 48/2/240/6
2tbl natural peanutbutter 10/15/200/6
unless this is pwo drop for lean meat like chicken breast, turkey breast, white fish,etc...
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
save the beef for later in the day..at night
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
again.. eat meat, not whey.. also this is the meal before your gym.. add complex carbs.. 50g worth.. 8oz sweet potato is my fav
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
perfect
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
make it steak
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.

so the point here is to slowly add calories untill you start to gain 1-2lbs a week.. nothing more.. nothing less...

you have a few meals where your pro/fat and not pro carb.. you can easily raise you carb levels up if need be..

make the changes i said for now.. personally i dont think your eating enough to bulk.. 2700 isn't gonna do it.. i would work my way up to 3300 and see how my body reacts there.. add carbs.. evenly divide protein and carbs between meals 1-5 and make meal 6 a high fat meal (Like pb or avocado!)

 

[3J]

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

e-mail me 3jdiet@gmail.com

your situation is a bit special, but i have worked with people in your industry before

 

[3J]

if i missed anyone please let me know!

 

[creamOwheat]

thanks 3J, that was very helpful and appreciated. i will make the changes and see what happens.

 

[3J]

thanks 3J, that was very helpful and appreciated. i will make the changes and see what happens.

dont stop there bud.. keep us posted!!

 

[Getnpaper]

6'1 222lbs lift weights in the am, teach mma class for 2 hours twice a day and train 2 hours per day on my days off. I'm off 5 days one week and 2 days the next. Here is what I normally eat on my off days.
Meal 1: Natty PB on whole wheat
1/2 cup oats
Banana

Workout

Post workout: 2 scoops muscle milk

Meal 2: 2 large cans of tuna
Cliff Bar

Meal 3: Sliced turkey on wheat bread

Meal 4: 1 large can of Tuna in a big garden salad, oil & vinegar dressing

Meal 5: 1 cup lowfat cottage cheese

I'm trying to lean out but not lose much weight. It's happening, just taking a long time this time. Possibly due to age or the injury i suffered last year. I have a heavyweight fight coming up in October. Normally I fight lower (185 & 205) but I'm coming off a year lay-off after an injury. I didn't want the stress of a big weight cut with the pre existing injury.
That being said, after this fight I will go back down to 205 more than likely. Any help would be appreciated. On days I work, it's pretty much tuna/peanutbutter/cottage cheese during the work day (12 hour shifts and can't bring in food). I can get these from the kitchen though. I cant vary my "work" diet too much. Just looking for any help. Thanks in advance.

 

[Cainer70]

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

For a meal outline like this how would you structure it in order from meal 1-7 for someone working shiftwork, nights to be more specific. Work (incl. Drive to work) 5pm-7am. workout @ 3:45-4:45Pm. I have a hard time sleeping during the day and usually end up eating "extra" things during the day.

And then how would you structure for dayshift work 5am-7pm workout @ 730-830pm then bed.

 

[3J]

6'1 222lbs lift weights in the am, teach mma class for 2 hours twice a day and train 2 hours per day on my days off. I'm off 5 days one week and 2 days the next. Here is what I normally eat on my off days.
Meal 1: Natty PB on whole wheat
1/2 cup oats
Banana

Workout

Post workout: 2 scoops muscle milk

Meal 2: 2 large cans of tuna
Cliff Bar

Meal 3: Sliced turkey on wheat bread

Meal 4: 1 large can of Tuna in a big garden salad, oil & vinegar dressing

Meal 5: 1 cup lowfat cottage cheese

I'm trying to lean out but not lose much weight. It's happening, just taking a long time this time. Possibly due to age or the injury i suffered last year. I have a heavyweight fight coming up in October. Normally I fight lower (185 & 205) but I'm coming off a year lay-off after an injury. I didn't want the stress of a big weight cut with the pre existing injury.
That being said, after this fight I will go back down to 205 more than likely. Any help would be appreciated. On days I work, it's pretty much tuna/peanutbutter/cottage cheese during the work day (12 hour shifts and can't bring in food). I can get these from the kitchen though. I cant vary my "work" diet too much. Just looking for any help. Thanks in advance.

the first thing you need to do is go back and get your bmr/tdee

the second thing you need to do is go to fitday.com and input all that food and come back to me with some totals

 

[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
good
(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
ok i can live with that
M3 10:00 Pro/Carb:

Chicken breast 180g 55/6.4/0/294.5
Brown rice 150g 10.2/4.2/107.4/507
add a salad or some veggies
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
ok.. make the mayo lite mayo and add 2 slices of ezekiel bread or wheat bread. make a tuna sandwich
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

For a meal outline like this how would you structure it in order from meal 1-7 for someone working shiftwork, nights to be more specific. Work (incl. Drive to work) 5pm-7am. workout @ 3:45-4:45Pm. I have a hard time sleeping during the day and usually end up eating "extra" things during the day.

And then how would you structure for dayshift work 5am-7pm workout @ 730-830pm then bed.

its fairly simple to structure it bro..

from the time you wake up (whatever that time might be) eat every 2 1/2 hrs to 3hrs..

comments in bold..

the diet looks like.. you needed a little bit more on the calories and the changes iv made should fix that!

my last and only concern is what are you cooking with?? are you using an oil to cook?

 

[gizmo201111]

quick question , im currently going keto but im not sure how much water i should be drinking ??

thanks for any help

 

[grassrange]

Goal: See bottom Abs with minimal muscle loss, no permanent damage, no injuries. (Go from roughly 9% BF to roughly 6% BF. ) Some muscle loss will be tolerated (expected) to get down to ~6%.

Plan Abbreviated Version- Strength Training 4-5x wk, Cardio 3x week, 300-600 Kcal Daily Deficit, 40-50mg Anavar ED, for 6 weeks.

My Biggest question is should I be eating at or below maintenance once I start the Var?

Restrictions: I don't want to drop my Cardio and don't want to Pin test for this cycle, but I am willing to increase cals/decrease cals or go to 2x a day to see my bottom abs. Previously I had cut cals more dramatically at `1900-2000 and I lost muscle not fat.

My Stats:
Age: 34
Height: 6***8217;0
Height:72'
Weight: 176 lbs
Body type: endomorph
Current Bench 1RM ~ 280
Current Squat 1RM ~ 315
Current DL 1RM ~ 385
BF: Calipers:6%, BIA:10%, Realistically 9%

Currently on E/C Stack 75mg/600mg
I track every calorie that goes into my body, and I track pound I lift, weight myself daily, and take measurements once a week.


Other Supps:
Multi-Vitamin, Creatine 10 G day, 1 TBS EFA, Glucosamine/animal flex, BCAA***8217;s on Cardio Days.



Current Nutritional intake
1-1.5 Gallons of Water a day
Katch-Mcardle BMR: 1910
TDEE: 3438
Current Intake 2600 +/- 100 Cals
My Fitness Pal gave me a weekly intake of
39/32/29 P/C/F
Daily: ~240 Grams Protein = 950 Cals
~230 Grams Carbs = 900 Cals
~70 Grams Fat = 660
Total Cals= 2500 cals ~40/35/25

Currently on E/C Stack 75mg/600mg
I track every calorie that goes into my body, and I track pound I lift, and take measurements once a week.

Workout:
Focus is compound exercises. Workout in the AM with an expected duration of 60-90 minutes. There is some shuffling depending upon my work schedule.

Day 1: Back/Bi***8217;s Rear Delts
Day 2: Legs and Sprints
Day3: Shoulders/Tri***8217;s Abs
Day 4: Deads and 45 mins HIIT
Day 5: Chest
Day 6: 1 Hour Steady State Cardio (I know I***8217;ll catch hate for this one)
Day 7: Rest
Day 8: Repeat Day 1

Diet varies but Macros and Cals don't vary more than 5% daily.
Egg/Whites Eggs 1 Piece Wheat Tst w/ Nat PB

Supreme Protein CC bar

Turkey Breast SW, Grapes Almonds

1/2 Banana/WPI/Stawberries Pre workout

1/2 Banana/Raspberries/WPI PWO

Steak/Spinach Salad/EVOO

Either CC W/Blueberries or Casein w/ PB depending upon Cals for the day and mood.

Just want to say thanks in advance for any advice you might have,
GR.

 

[3J]

quick question , im currently going keto but im not sure how much water i should be drinking ??

thanks for any help

1 gallon a day

 

[3J]

Goal: See bottom Abs with minimal muscle loss, no permanent damage, no injuries. (Go from roughly 9% BF to roughly 6% BF. ) Some muscle loss will be tolerated (expected) to get down to ~6%.

Plan Abbreviated Version- Strength Training 4-5x wk, Cardio 3x week, 300-600 Kcal Daily Deficit, 40-50mg Anavar ED, for 6 weeks.

My Biggest question is should I be eating at or below maintenance once I start the Var?

Restrictions: I don't want to drop my Cardio and don't want to Pin test for this cycle, but I am willing to increase cals/decrease cals or go to 2x a day to see my bottom abs. Previously I had cut cals more dramatically at `1900-2000 and I lost muscle not fat.

My Stats:
Age: 34
Height: 6***8217;0
Height:72'
Weight: 176 lbs
Body type: endomorph
Current Bench 1RM ~ 280
Current Squat 1RM ~ 315
Current DL 1RM ~ 385
BF: Calipers:6%, BIA:10%, Realistically 9%

Currently on E/C Stack 75mg/600mg
I track every calorie that goes into my body, and I track pound I lift, weight myself daily, and take measurements once a week.


Other Supps:
Multi-Vitamin, Creatine 10 G day, 1 TBS EFA, Glucosamine/animal flex, BCAA***8217;s on Cardio Days.



Current Nutritional intake
1-1.5 Gallons of Water a day
Katch-Mcardle BMR: 1910
TDEE: 3438
Current Intake 2600 +/- 100 Cals
My Fitness Pal gave me a weekly intake of
39/32/29 P/C/F
Daily: ~240 Grams Protein = 950 Cals
~230 Grams Carbs = 900 Cals
~70 Grams Fat = 660
Total Cals= 2500 cals ~40/35/25

Currently on E/C Stack 75mg/600mg
I track every calorie that goes into my body, and I track pound I lift, and take measurements once a week.

Workout:
Focus is compound exercises. Workout in the AM with an expected duration of 60-90 minutes. There is some shuffling depending upon my work schedule.

Day 1: Back/Bi***8217;s Rear Delts
Day 2: Legs and Sprints
Day3: Shoulders/Tri***8217;s Abs
Day 4: Deads and 45 mins HIIT
Day 5: Chest
Day 6: 1 Hour Steady State Cardio (I know I***8217;ll catch hate for this one)
Day 7: Rest
Day 8: Repeat Day 1

Diet varies but Macros and Cals don't vary more than 5% daily.
Egg/Whites Eggs 1 Piece Wheat Tst w/ Nat PB

Supreme Protein CC bar

Turkey Breast SW, Grapes Almonds

1/2 Banana/WPI/Stawberries Pre workout

1/2 Banana/Raspberries/WPI PWO

Steak/Spinach Salad/EVOO

Either CC W/Blueberries or Casein w/ PB depending upon Cals for the day and mood.

Just want to say thanks in advance for any advice you might have,
GR.

ok.. so the first question is why do you wanna get down to 6% and how long do you want to maintain that bf???

is this contest prep?

 

[grassrange]

ok.. so the first question is why do you wanna get down to 6% and how long do you want to maintain that bf???

is this contest prep?

6% is an arbitrary number that I figured would make me look lean, and yet not completely out of reach. Some people put strength first others put aesthetics first, and people have different views of what looks good. I would like to see how I look getting as lean as possible with strength being the secondary consideration.

My over-arching goal is to see all of my abs, not just the top 4.5 when I flex.

To answer the second question I would like to maintain it as long as possible off cycle. I have the suspicion that my body will hate being that lean and when I go off cycle I'll gain some fat again. I guess that is the secondary question is coming off of the Anavar (var) cycle, if I want to keep the same body composition should i eat at my calculated maintenance?

Thanks Again,
-GR

 

[3J]

6% is an arbitrary number that I figured would make me look lean, and yet not completely out of reach. Some people put strength first others put aesthetics first, and people have different views of what looks good. I would like to see how I look getting as lean as possible with strength being the secondary consideration.

My over-arching goal is to see all of my abs, not just the top 4.5 when I flex.

To answer the second question I would like to maintain it as long as possible off cycle. I have the suspicion that my body will hate being that lean and when I go off cycle I'll gain some fat again. I guess that is the secondary question is coming off of the Anavar (var) cycle, if I want to keep the same body composition should i eat at my calculated maintenance?

Thanks Again,
-GR

6% is not a bf that your body will want to hold.. its unhealthy....

do you mind sending a pic to me to estimate bf?? i'd like to see where your at

3jdiet@gmail.com

neck down is fine

 

[gizmo201111]

thanks 3j

 

[Hawks58]

Hey man hopefully you can offer some advice.

STATS
age: 23
Weight: 240
BF: 22%
Height: 6' 4"
BMR: 2294
TDEE: 3556

Workout:
Monday: Chest/Tri 45-60mins light cardio 45min

Tuesday: Long Run 40min

Weds: Back/Bi 45-60 mins HIIT cardio 20mins

Thursday: 2-3mile run (21-25ish)

Friday: Legs/whatever I feel lacking 45-60mins light cardio (normally uphill walk on treadmill) 20mins

GOALS
Really I want to maintain as much muscle as possible and drop down to 16% or less BF.

I'm still trying to work on my diet, it's seriously lacking. I have a food scale I ordered from Amazon on the way that should help a bunch. I've been guessing the amount of meat I've been eating. I was wondering if I could get some advice on just a general layout of cals/carbs/fats/protein? I normally only take two protein shakes a day. 1 after AM PT (Army, another reason for the dumbass runs) and 1 after working out PM.

I'm thinking of shooting for:
3000 calories
80 fat
300 carbs
300 protein

I'm really wondering if you think I should eat more or less calories? I tried to diet down a month ago to no avail hitting only 2500 calories a day and I'm pretty sure all I did was shut my metabolism down. My diet's always been lacking so any help would be much appreciated. I'm also going to start breaking meals up into pro/fat and pro/carb.

Thanks for the help and advice if any. Other supps just include creatine/protein/preworkout/bcaa. I'm trying to keep it simple until my diet gets better. I've spent years neglecting it.

EDIT: Realized it sounded like I am asking for a meal plan. I really am interested in overall macros for the day and what they should be and trying to work on my own meal plan.

 

[xplisit]

edited.