Free Diet Advice from 3J

[Cheapshot]

Hello, this has been an awesome thread to read! Very informational!! I'm new here and will be starting a test e cycle for the first time on Nov 1st but after reading how important your diet plan is to how well you respond and retain gains post cycle I'd like to get this under control first. I am looking to bulk, but with healthy weight, get stronger, and be less flabby. Oct 1st of 2010 i was 211 lbs, went very low carb and lost 36 lbs. I have been lifting regularly for 8 months now and have gained about 5lbs back but it is in muscle not fat!

34 yrs old
5'10''
180 lbs
BF: 19%
BMR: 1802
TDEE: 2793 (i lift 5 days a week, run 2-3 times a week, and play basketball once a week)

Workout routine:

Mon: Chest/Tri
Tue: Shoulders
Wed: OFF
Thur: Back/Bi
Fri: Chest/Tri
Sat: Legs
Sun: OFF

This is the diet I am planning on using.
p/c/f/cal

5am: 8 egg whites, 1c oats

39/56/7/436

7am: 2oz dry roasted peanuts

14/10/28/340

9am: 1can Tuna, 2tbsp light mayo

22/4/4/140

12pm: 8oz chicken, salad, 3oz dressing

47/4/28/450

3:30pm: Banana, 2slices wheat bread, 2tbsp crunchy peanut butter

14/64/19/440

WORKOUT

PWO: 2 scoops whey protien shake

52/16/4/320

7pm: Lean beef, 1c white rice

63/0/51/720

9pm: 2 scoops casein protien shake

50/10/6/294

Total: 304/210/147/3400

Thanks in advance for any changes or suggestions that I need to do!

 

[3J]

hello everyone.. i apologize for the weight its been a very busy weekend for me..

ill answer all questions by tomorrow thanks!!

 

[3J]

thanks 3j

hey gizmo did you send over the pic?? i think i got it and lost it

 

[nonameman]

Age: 23
Weight: 160lb
Height: 5'9
BF: 10-12%
BMR:1709
TDEE:2640 (I think between 2600-2800 is pretty accurate)
@ 180 odd lb I was lifting 4x a week with cardio and bulking at 4k, giving me a weight increase of 1.2lb a week, now I'm lifting 3x a week with the same/slight more cardio so TDEE may even be a tad higher than I've calculated?.

Goals: To gain back all my lost muscle & new lean muscle during my cycle. I'm hoping to gain the max amount with min fat gains. Not sure what is possible since I've got a fair bit of LBM to gain back, but would like to be close to my old weight again at a similar bodyfat to what I am now.

I'm cycling the following;
1-6 Dbol - 30mg
1-12 Test E - 350mg

Note: So you know the reason I only weigh 160lb is because I got sick for a period of time and lost 27lb (some fat and muscle) so I was actually very close to 190lb. With muscle memory I expect the lean muscle to come back fairly quickly though.

Diet;
Meal 1:
4 Bread/4 Eggs/Sauce/Oil
P33.5/C71/F38/T760

Meal 2:
3 Scoops Max Supersize/2 Scoops WPC/500mL Light Milk (I cannot eat at work during this time so a weight gainer shake is my option)
P88/C102/F9/T841

Meal 3:
This does vary, although the macros always stay similar (something like chicken+rice is normal)
P50/C80/F30/T790

Meal 4re W/O
Chicken/Rice/Oil
P50/C50/F17/T553

Meal 5: Post W/O
Iso Mass Xtreme Gainer 2 Scoops
P43/C53/F7/T447

Meal 6:
Another meal that varies but again what ever I cook, I'll stick to the following macros. Something like chicken/rice, steak/pasta etc.
P50/C60/F18/T602

Total:3993
P314.5/C416/F119

Supps Used:
Nac 1200mg/day
Fish Oil
Orange Triad Multi
Liv52
Taurine
Creatine

I know it doesn't help with me having two meals that aren't set in stone but I always follow the same macros and eat clean. My biggest thing is I'm not 100% sure where to start with my calorie intake, When i weighed nearly 190lb I was on a natty bulk @ 4000 cals a day, but that was on a routine lifting 4x a week when on this AAS cycle i'll be lifting 3x a week. I'm unsure on how much extra calories to allow for the muscle that I've lost over the last few months, I was planning on starting with 3500 calories and increase it too what you see above in a week or two.

 

[bippal]

age 28
weight 288 down from 378 last april
height 6'4"
bf 29% according to gyms resident "trainer" and his BF calipers.

BMR 2630.5
TDEE 4077 calculated with moderate activity between work/workouts
work 1030pm-7am bed at 8am

ECA stack, Green tea extract.
Wake 3:45 pm
Creatine Mono 10G
4 Whole eggs 309cal 21.1fat 2.2carbs 25.1prot
Oats 1/4 cup uncooked 152cal 2.7fat 25.8carbs 6.6prot

Workout 4:15-5:15pm
PWO Whey Isolate Shake 130 Cal 1 fat 3 carbs 30 prot

Meal 7:30pm
8oz 93 lean turkey breast 175.1 Cal 3.6 Fat 33.3 prot
brown rice 1 cup 234cal 1.9fat 48.3carbs 5.4prot
Brocolli 30cal 0.3fat 5.8carbs 2.5prot

Meal 10:30pm
Same as above

Meal 1:00 am
Steakums 213cal 12.6fat 0.0carb 23.3prot
35 cal veg fiber bread. 2 slices 70cal 0gfat 17gcarb 4gprot




Meal 3:00am
same as above
Steakums 213cal 12.6fat 0.0carb 23.3prot
35 cal veg fiber bread. 2 slices 70cal 0gfat 17gcarb 4gprot

Meal 5:30Am
nonfat Cottage Cheese 81cal 1.2fat 3.1carb 14.0prot

Bed 7:00am

Fitday is down for me but it estimates out to

1,643 Calories 69.1Fats 112.1Carbs 136.8 protein

I work out 5 days a week, with cardio on offdays only for about 30 minutes. I just started lifting again two weeks ago.

Trying to drop BF while putting on some initial muscle, till I get to a point where I can clean bulk back up. 250-260lbs would be my goal with no less than 16%bf at some point. My doctor did a blood test on friday, and called today to say that we need to set up an appointment because she wants me on Hormone Replacement Therapy (HRT) for very low test levels. Ill know tomorrow how that should turn out. Im at work so this post was as good as I could do till I get to my own computer. Id post pictures, but I have horrible BF right now, so ill eventually post before and after pictures.

I know it sucks so far, but thats why I am here .

 

[3J]

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.

i would drop carbs a bit.. drop carbs to 200g..

do 50g a meal in 4 meals of your day.. try to do 100g in just pre and post workout meals..

so if your going to drop 100g carbs... then you need to up your fats to replace that... so up your fats 35g

 

[3J]

Hello, this has been an awesome thread to read! Very informational!! I'm new here and will be starting a test e cycle for the first time on Nov 1st but after reading how important your diet plan is to how well you respond and retain gains post cycle I'd like to get this under control first. I am looking to bulk, but with healthy weight, get stronger, and be less flabby. Oct 1st of 2010 i was 211 lbs, went very low carb and lost 36 lbs. I have been lifting regularly for 8 months now and have gained about 5lbs back but it is in muscle not fat!

34 yrs old
5'10''
180 lbs
BF: 19%
BMR: 1802
TDEE: 2793 (i lift 5 days a week, run 2-3 times a week, and play basketball once a week)

Workout routine:

Mon: Chest/Tri
Tue: Shoulders
Wed: OFF
Thur: Back/Bi
Fri: Chest/Tri
Sat: Legs
Sun: OFF

This is the diet I am planning on using.
p/c/f/cal

5am: 8 egg whites, 1c oats

39/56/7/436

7am: 2oz dry roasted peanuts

14/10/28/340

9am: 1can Tuna, 2tbsp light mayo

22/4/4/140

12pm: 8oz chicken, salad, 3oz dressing

47/4/28/450

3:30pm: Banana, 2slices wheat bread, 2tbsp crunchy peanut butter

14/64/19/440

WORKOUT

PWO: 2 scoops whey protien shake

52/16/4/320

7pm: Lean beef, 1c white rice

63/0/51/720

9pm: 2 scoops casein protien shake

50/10/6/294

Total: 304/210/147/3400

Thanks in advance for any changes or suggestions that I need to do!

ok... drop your fats to about 100g.. up your carbs up to 300g...

if you dont gain weight up your carbs to 350g.. if you dont gain weight up your fats by 20g a week untill you start seeing it...

also evenly spread out your carbs and protein throughout the day

 

[3J]

Age: 23
Weight: 160lb
Height: 5'9
BF: 10-12%
BMR:1709
TDEE:2640 (I think between 2600-2800 is pretty accurate)
@ 180 odd lb I was lifting 4x a week with cardio and bulking at 4k, giving me a weight increase of 1.2lb a week, now I'm lifting 3x a week with the same/slight more cardio so TDEE may even be a tad higher than I've calculated?.

Goals: To gain back all my lost muscle & new lean muscle during my cycle. I'm hoping to gain the max amount with min fat gains. Not sure what is possible since I've got a fair bit of LBM to gain back, but would like to be close to my old weight again at a similar bodyfat to what I am now.

I'm cycling the following;
1-6 Dbol - 30mg
1-12 Test E - 350mg

Note: So you know the reason I only weigh 160lb is because I got sick for a period of time and lost 27lb (some fat and muscle) so I was actually very close to 190lb. With muscle memory I expect the lean muscle to come back fairly quickly though.

Diet;
Meal 1:
4 Bread/4 Eggs/Sauce/Oil
P33.5/C71/F38/T760

Meal 2:
3 Scoops Max Supersize/2 Scoops WPC/500mL Light Milk (I cannot eat at work during this time so a weight gainer shake is my option)
P88/C102/F9/T841

Meal 3:
This does vary, although the macros always stay similar (something like chicken+rice is normal)
P50/C80/F30/T790

Meal 4re W/O
Chicken/Rice/Oil
P50/C50/F17/T553

Meal 5: Post W/O
Iso Mass Xtreme Gainer 2 Scoops
P43/C53/F7/T447

Meal 6:
Another meal that varies but again what ever I cook, I'll stick to the following macros. Something like chicken/rice, steak/pasta etc.
P50/C60/F18/T602

Total:3993
P314.5/C416/F119

Supps Used:
Nac 1200mg/day
Fish Oil
Orange Triad Multi
Liv52
Taurine
Creatine

I know it doesn't help with me having two meals that aren't set in stone but I always follow the same macros and eat clean. My biggest thing is I'm not 100% sure where to start with my calorie intake, When i weighed nearly 190lb I was on a natty bulk @ 4000 cals a day, but that was on a routine lifting 4x a week when on this AAS cycle i'll be lifting 3x a week. I'm unsure on how much extra calories to allow for the muscle that I've lost over the last few months, I was planning on starting with 3500 calories and increase it too what you see above in a week or two.

eating over 1200 calories over your tdee is gonna make you gain fat...

drop to 3400 calories..

that should be easy to do.. replace your weight gainer pwo with a whey shake and a bagel

 

[nonameman]

eating over 1200 calories over your tdee is gonna make you gain fat...

drop to 3400 calories..

that should be easy to do.. replace your weight gainer pwo with a whey shake and a bagel

Thanks for taking the time to look over my diet, I'll make the change you suggested.

I was going to start at 3500 so I was pretty close, it's just hard to know because I've got 10lb of muscle to put back on. I don't know with AAS how quickly I can physcially do that?

I've heard of Kevin Levrone and the way he utilized crash dieting then gaining back like 4-5lb a week, but he also wasn't on 350ml test/30mg dbol.

So my main concern is getting the calories right to gain back the lost muscle as quick as possible, you think anymore then 3400 even allowing for that will result in fat gains?

Thanks again 3J, I do appreciate your time!

 

[3J]

on cycle you will gain that muscle no prob...

your issue will come with maintaining it with a proper post cycle therapy (pct) diet, post cycle therapy (pct) drugs, and a maint diet after the fact..

 

[nonameman]

on cycle you will gain that muscle no prob...

your issue will come with maintaining it with a proper pct diet, pct drugs, and a maint diet after the fact..

Ok thanks.

I'm doing a full HPTA restart minus the HCG; 100mg Clomid/30 days, 20mg Nolva/45 days

What do you feel is best post cycle when it comes to calories?

I had planned on being 200-300 calories over maintenance and sticking to the same routine which is high freq/lower volume anyway other then when I'm on dbol which is when I'll add more volume.

After recovery the plan was to stick around maintenance and lean out slightly, unless you think this will cause one to loose muscle.

 

[Remy_]

This is what I'm talkin about. Or need to be talkin bout, rather. I've got to start eating right!!!

 

[Oliver141414]

Thats my diet, thanks for all the advices 3J

Age: 29
Weight: 73 kg, 160.93 lbs
Height: 178 cm, 5.839 ft
BF: 12 %
goals: reaching 80 kg
BMR: 2651.2481
TDEE: 3337
current diet: 4 weeks ago diet: my diet was really a joke break fast cheese sandwich, lunch 2 sandwichs of mortadella some chocolate
dinner big meal: consist of rice, meat, vegetables, or chicken rice, potatos.
Last 2 week I followed somehow the diet you posted here which is:
breakfast at 8am: 3 whole eggs + 1 egg white
lunch at 12: chicken+rice, or meat+ rice or replace the rice with potatos
Then at 20 pm: big meal, turkey with potatos, or meat +rice if the lunch was chicken or vice versa adding some salad to it
Then at 22 pm or 22:30 pm I eat 200 gram of salmon + potatos
Then at 23 pm or 24 before sleeping : 1 whole Avocado shaked with banana and 2 spoons of honey
So far following this I gained 1 kg
and now ill add bluebarries to the diet.

Training or workout or gym time, every day from 20 pm till 21:30 pm instead saturday and sunday off

Waiting your advice , thank you a lot

 

[Hawks58]

Thanks for taking the time for an answer. Appreciate, definitly going to go that route.

 

[tunedx]

Age 33
Height 5' 9"
Weight 178lbs
BF 19%
BMR 1816 cal
TDEE 2900cal -3140cal

I would gauge myself between ectomorph and mesomorph. I started 350mg/wk deca only cycle. Ran it for 11 weeks. Starting weight beginning of June was 163lbs 14%bf. Pct was 20mg Novadex 1-5wks. During cycle I was following this diet as a base line and then eating fruit, and some other foods when hunger spiked. At the end of the cylce I reached 185lbs. Now I'm following this diet and fluctuate between 175lbs - 180lbs. Not sure weather I achieved reasonable gains on this cycle or am I being to anal about myself. Any chance u could critique this diet or recommend any suggestions where I could improve. Plan is to run Test e 250mg /wk for 10-12 weeks come Dec.

Meal 1 5:00am
2 whole eggs
6 egg whites
1 cream of wheat packet
1/4 cup dry oats
1/2 grapefruit
410cal/34.5p/37c/10.5f

Meal 2 7:30am
2 slices whole wheat bread
1 1/2 tbsp almond butter
1 1/4 scoops all natural whey isolate protein powder
496cal/42.5p/40.5c/15f

Meal 3 9:00am or sometimes 9:30am
500grams fat free cottage cheese
1 astro yogurt (100grams)
8 almonds
1 packet cream of wheat
1/4 cup dry oats
651cal/64p/87c/7.5f

Meal 4 12:00pm
5 oz of yams
6 oz chicken breast or lean ground chicken
2 cups of brocolli
437c/56p/51c/7f

Meal 5 2:30pm
1 1/2 can(s) of tuna or 6 oz lean ground chicken
5oz baked potato or 5 rice cakes
282cal/34p/30c/9f

Meal 6 6:00pm PWO
1 1/2 scoops of whey isloate
1 1/2 scoops waximaize
1 tbsp concentrated cherry juice
423cal/36p/64c/3f

Meal 7 9:00pm Bedtime
500grams of fat free cottage cheese or 1 1/2 can(s) of tuna
360cal/56p/40c/0f

TOTAL: 3059cal/323p/349c/52f

 

[Observer902]

Goal: See my abs for a vacation down south in january. Went to cancun at around 13% bf last spring break and wasn't too happy with myself.

Plan Abbreviated Version- Strength Training 4x 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. I am severely acne prone and have found anavar the only gear that doesn't make me break out

My Stats:
Age: 26
Height: 5'11
Weight: 183 lbs
Current Bench 1RM ~ 200
Current Squat 1RM ~ 200 (my legs are extremely weak due to a lingering knee injury)
BF: between 14-16%


I generally take 1 whey protein shake between breakfast and lunch, and a slow release shake before bed.



Current Nutritional intake

Meal plan Foods Protein (g) Carbs (g) Fat (g) Calories (g)

Meal #1 3 eggs 30 0 15 210
2 oz. milk 2 5 0 20
Sirloin tip steak (3oz, cooked in olive oil) 24 0 5 150
Totals 56 5 20 380

24 almonds 6 6 15 160
Meal #2 2 scoops Twinlab protein shake 50 10 4 280
Totals 56 16 19 440


Meal #3 Chicken breast (149 G) 35 0 2 160
Catelli WW Rotini (85g dry) 12 62 1.5 310
Totals 47 62 3.5 470


Meal #4 Extra lean ground beef (6oz) 42 0 24 208
2 Skim cheese slices or 2 cheese sticks 10 4 0 60
Mixed vegetables or a big salad 3 11 0 60
Totals 55 15 24 328

Meal #5 Chicken breast (149 G+) - stir fry style 35 0 2 160
1 cup broccoli 2 6 0 30
1 cup cauliflower 2 5 0 25
1/2 cup chopped carrots 1 6 0 27
Totals 40 17 2 242

Meal #6 2 scoops Myofusion protein shake 50 10 6 315
Totals 50 10 6 315


Final totals 216 103 66.5 2175


Workout:


Day 1: Chest
Day 2: Legs
Day3: Shoulders
Day 4: Arms
Day 5: Back

Would love any critiques to my training and diet plan!

 

[falconsfan43]

Hey 3J, about to start cycle here in a couple of weeks i just wanted to post my diet to see what you think. This will be my first cycle (test e 300mg 2x weekly for 12 weeks). My goals for the cycle is to gain as much as 30 pounds with as much of that being muscle as possible. Im not gonna post the ammounts of food that ill be eating since ive got that pretty dialed in already, but i would like for you to critique my diet however youd like and also tell me what macro-ratio would be best for my goals on this cycle, thanks. So heres the diet:

Monday-Friday

Breakfast(6:00am)- Eggs, Eggwhites, Peanut butter sandwiches on whole wheat bread.
Meal 2(8:45am)-Weight gainer, which consists of skim milk, whey protein, whole wheat quick oats, and olive oil.
Lunch(11:00am)-Chicken Breast with whole wheat pasta and olive oil.
Meal 4(1:45pm)-weight gainer (same ingredients)
Preworkout(3:15pm)-chicken breast with sweet potatoes
Post workout(5:30pm)-whey with waxy maize carb supplement
Dinner(7:45pm)- Ny strip with sweet potatoes
Meal 8(9:15pm)-Cod with brown rice
Bedtime(10:30)-Casein Shake with skim milk


Saturday and Sunday:

Same diet except i will wake up 2 hours later, drop one meal, and replace weight gainer meals with whole food meal

 

[tunedx]

U might wanna post your stats to give 3j a more accurate critique.

 

[ridge11]

I am

19 years old

5'8.5"
153 lbs
1601.2 bmr
2481.86 tdee

goals: gain lots of muscle mass. about 15-20 pounds at least. Not trying to look rediculously huge. But I basically want a ripped body.

workout days:
1- chest/triceps
2- back/ biceps
3-legs
4-shoulders
5-rest
6-abs/run
7-rest

meals:
im in college and the food is all different everyday sorry. but mostly get a good source of protein-meat, like chicken. Then get pasta. And the rest veggies. Cup of water. Juice. and after workouts choc milk

Taking myozene 1 scoop after workouts mixed with half cup of myofusion protein. ANAVITE vitamins.superpump max pre workout.

 

[bigherm2121]

I am

19 years old

5'8.5"
153 lbs
1601.2 bmr
2481.86 tdee

goals: gain lots of muscle mass. about 15-20 pounds at least. Not trying to look rediculously huge. But I basically want a ripped body.

workout days:
1- chest/triceps
2- back/ biceps
3-legs
4-shoulders
5-rest
6-abs/run
7-rest

meals:
im in college and the food is all different everyday sorry. but mostly get a good source of protein-meat, like chicken. Then get pasta. And the rest veggies. Cup of water. Juice. and after workouts choc milk

Taking myozene 1 scoop after workouts mixed with half cup of myofusion protein. ANAVITE vitamins.superpump max pre workout.

good glad you found it