Free Diet Advice from 3J

[nevermix]

Ok i did your calc and my BMR = 1784.8 and i multiplied by 1.55 to get a TDEE of 2766.44


As for the diet, this is what i came up with... i revised it twice and make my portions smaller on the meat. . . this is higher than i wanted but you commented on my calories being lowered to 2000 so i thought i'd throw this up here and see what you would recomend changing...

Meal 1: 2 eggs(192/13.5/3/14.3) 1 cup egg whites(85/18/1/0) 1.5 oz mozzarella cheese (130/10/2/9) 1/2 cup oats (80/3/16/1)
487/ 43/ 22/ 24
lose the mozzarella cheese here
PWO shake 40g whey + 1 bagel
430/40/53/2

Meal 2: 5oz salmon(250/32/0/5) + 1 cup brown rice(220/6/42/3.5)
470/ 38/ 42/ 8.5

Meal 3: 4oz lean ground beef (140/24/0/4.5) + 1 cup brown rice(220/6/42/3.5)
360/ 30/ 42/ 8
how are you cooking your ground beef
Meal 4: same as meal 3
360/ 30/ 42/ 8

Meal 5: same as meal 3 minus the rice
140/ 24/ 0/ 4.5

Meal 6: 6oz steak
(350/50/0/10)
how are you cooking this??
cal/pro/carb/fat 2597/ 255/ 201/ 65

thanks bro. . .

I havent been able to stick to this exactly every day, but it definitely help clean my diet up ALOT. . .

The problem for me is eating this many times a day because the nature of my work and needing to take adderall.

Wanted to ask which is the best alternative. Either to eat one less meal a day BUT make the portions slightly larger on the meals i do eat (so i get the same cals/macros) OR should i drop a meal and sip on some sort of protein shake through the hours im not eating.

I know from your posts you are very anti-shake. You say they go in and out of your body too quick and arent used as well as food is. Is this affected by how fast you drink a shake? If i sip on a shake for 60-90 minutes would that be better?

Basically, whats the better of the two evils. Eat less meals but bigger portions or add in some sort of shake. If a shake is best, what kind?

Overall i'm definitely leaning out, although its more noticeable in my chest/arms/back than my mid section but im getting there. Cardio lacked a bit at 3-4 times a week but im going to be able to keep it at 5-6 times a week now that january is over.

 

[KevD]

ok here we go.

bmr-1742.8446
tdee-2614.2669

Daily food intake:
meal 1: 4-5 eggwhites 3 yolks omlette w/ a slice american cheese
meal 2: 40g dymatize protien blend shake. hand full of almonds
meal 3: some form of protien. chicken or fish
meal 4: same as 2
preworkout: 2 scoops superpump250
meal 5: same as 3

workout:
sun: chest & bi. 30 min cardio
mon: legs. 30 min cardio
tue: back & tri. 30 min cardio
wed: 30 min cardio
thur shoulder & traps. 30 min cardio
Cardio performed on treadmil, eliptical, & stationary bike

 

[killface]

you gained 3lbs??? did u weigh at the same time of the day? no chagnes?

how about measurments?? your pants feel looser, tighter?

whats the cardio routine looking like?

I started recording my weight every morning after I urinate on January 15. It's a digital scale and the readings vary sometimes, so I weigh myself until I get 3 consistent measurements.

I've stuck to the diet we laid out with the exception of 2 reasonable cheat meals. Cardio has been fine, I've done 11 sessions in the last 14 days.

I didn't have a chance to take any measurements until a few days ago, so there probably isn't much difference there yet.

Today at the gym I noticed that I do look a little leaner than I thought so maybe I just need to give it a little more time. However, I made the dietary changes that I proposed yesterday and I have to say, it feels more appropriate. I'm still about 3 pounds heavier than two weeks ago which seems odd to me because I feel like I should be well past the point of noob gains, ya know? Either way, I'm going to get another BF test done tomorrow so we'll see what happens there.

Ultimately, I couldn't care less what the scale says, it just 'seems' like I should be dropping some weight.

 

[3J]

I havent been able to stick to this exactly every day, but it definitely help clean my diet up ALOT. . .

The problem for me is eating this many times a day because the nature of my work and needing to take adderall.
adderall can be a pain
Wanted to ask which is the best alternative. Either to eat one less meal a day BUT make the portions slightly larger on the meals i do eat (so i get the same cals/macros) OR should i drop a meal and sip on some sort of protein shake through the hours im not eating.
go with the shake.. though i dont like it as much it will sustain ammino acid levels for a while.. u can also turn the meal before that into a lean beef.. that will help sustain ammino acid levels at the time where u cant eat.. that with the shake a few hours later should be good
I know from your posts you are very anti-shake. You say they go in and out of your body too quick and arent used as well as food is. Is this affected by how fast you drink a shake? If i sip on a shake for 60-90 minutes would that be better?

Basically, whats the better of the two evils. Eat less meals but bigger portions or add in some sort of shake. If a shake is best, what kind?

Overall i'm definitely leaning out, although its more noticeable in my chest/arms/back than my mid section but im getting there. Cardio lacked a bit at 3-4 times a week but im going to be able to keep it at 5-6 times a week now that january is over.

yea, try to get that cardio in... glad to hear your losing weight

 

[3J]

I started recording my weight every morning after I urinate on January 15. It's a digital scale and the readings vary sometimes, so I weigh myself until I get 3 consistent measurements.

I've stuck to the diet we laid out with the exception of 2 reasonable cheat meals. Cardio has been fine, I've done 11 sessions in the last 14 days.

I didn't have a chance to take any measurements until a few days ago, so there probably isn't much difference there yet.

Today at the gym I noticed that I do look a little leaner than I thought so maybe I just need to give it a little more time. However, I made the dietary changes that I proposed yesterday and I have to say, it feels more appropriate. I'm still about 3 pounds heavier than two weeks ago which seems odd to me because I feel like I should be well past the point of noob gains, ya know? Either way, I'm going to get another BF test done tomorrow so we'll see what happens there.

Ultimately, I couldn't care less what the scale says, it just 'seems' like I should be dropping some weight.

but yet your saying u seem leaner... it's timee to take real measurments...

waist, neck, arms, chest. etc.. do it all..

dont change anything for another two weeks... i know u wanna see results, just be patient.. we're trying to figure out your body...

if anything, i wouldn't suggest anything more then a 200 calorie drop in intervals.. but we'll get to that

ohhhh and FUCK electronic scales

 

[nevermix]

yea, try to get that cardio in... glad to hear your losing weight

thx brotha. . . yeh that adderall is a bitch for eating...

for the shake, casein or whey? with carbs or pure protein?

 

[Wonderwoman82]

Ok, so I am considering trying a keto diet. I want to try something different, a diet that my body is not use to. It may help me cut down and I would like to see how my body reacts to it
From what I've been reading up on, I think the best for me would be to try a CKD, and just do a refeed on saturdays.I've attempted it before, but don't think I was ever able to get my body into ketosis. I am just having a difficult time figuring out what would be the best macro ratios would be for me.
Any suggestions?
5'3", 135lbs, 17%bf.
BMR-1406

 

[3J]

in keto your carbs are trace and come from veggies and such...

1500 calories

175g protien
86g fats
<20g carbs from veggies...

you can lower the protien levels and raise the fat levels if you'd like... for every 1 g of fat you wanna raise, drop 2 grams of protien... almost works out to be equal

 

[Wonderwoman82]

It's me again, back to bother you

Ok, so setting up a plan for a keto diet with those macro's . I am having a difficult time coming up with some good meal ideas. Do you or perhaps other people that run a keto diet, have any meal suggestions??

 

[3J]

It's me again, back to bother you

Ok, so setting up a plan for a keto diet with those macro's . I am having a difficult time coming up with some good meal ideas. Do you or perhaps other people that run a keto diet, have any meal suggestions??

cook everything with olive oil.. that's an easy way to up your good fat content..

avocado
coconut oil
cashews
almonds/almond oil/ almond butter
eggs with yolk (the yolk is packed with omega 3/6's


search essential fatty acid foods on google.. and u can pretty much get creative...

p

 

[mitchygregz]

hi

Hi dudes.

i wanna bulk up big time!!
i have just recently started to eat properly, really sorry but i am struggling trying to work out the bmr, im not lazy i have read the first post but im not very good with maths
age:19
weight:160lbs
height:5'9
bf:12%

training schedule:
compound training

monday:chest/triceps
tue:legs

thur:shoulders
fri:back

eating schedule:

7am-50g raisins
protein shake with 400ml semi skimmed milk
protein45g/carbs55g/fat7g/calories334

9:15 2 slices brown bread
scrambled egg (3eggs)
30g low fat cheese
400ml semi skimmed milk
protein47g/carbs85g/fat35g/calories843

12:30 tuna
2slices brown bread
lettuce
1 sliced tomatoe
squirt of mayo
400ml semi skimmed milk
protein48g/carbs58g/fat20g/calories606

3:30same as above
protein48g/carbs58g/fat20g/calories606

5:30 workout banana

6:30 protein shake

9:30 400ml semi skimmed milk
2 slices brown bread
2 table spoons natural peanut butter

total
protein210g/carbs320/fat88/calories2500

is this a good diet to bulk ?
thanks guys

 

[3J]

Hi dudes.

i wanna bulk up big time!!
i have just recently started to eat properly, really sorry but i am struggling trying to work out the bmr, im not lazy i have read the first post but im not very good with maths
age:19
weight:160lbs
height:5'9
bf:12%
u need 3000 calories to bulk
training schedule:
compound training

monday:chest/triceps
tue:legs

thur:shoulders
fri:back

eating schedule:

7am-50g raisins
protein shake with 400ml semi skimmed milk
protein45g/carbs55g/fat7g/calories334
semi skimmed milk? your having this too much... drop the raisins for oats.... add honey to them for flavor
9:15 2 slices brown bread
scrambled egg (3eggs)
30g low fat cheese
400ml semi skimmed milk
protein47g/carbs85g/fat35g/calories843
where the hell are u getting 85g carbs?? 2 slices of bread is usually 50g.. whats brown bread exactly? is it toast bread? wheat? again, too much emphasis on milk
12:30 tuna
2slices brown bread
lettuce
1 sliced tomatoe
squirt of mayo
make it light mayo
400ml semi skimmed milk
protein48g/carbs58g/fat20g/calories606

3:30same as above
protein48g/carbs58g/fat20g/calories606

5:30 workout banana

6:30 protein shake

9:30 400ml semi skimmed milk
2 slices brown bread
2 table spoons natural peanut butter
this is crap..drop the milk.. get some nonfat cottage cheese or a lean beef
total
protein210g/carbs320/fat88/calories2500

is this a good diet to bulk ?
thanks guys

wtf is up with all this "brown bread"

there are much much better carb source


red kidney beans
oats
yams
sweet potatoes
quiona




3000 calorie diet on a 40/40/20 split is
300g protien
300g carb
66g fats

u could drop protien or carbs.. but u have to do it to a 2 to 1 ratio

ie if you up your fats.. for ever gram of fat u up, you need to drop 2 grams from either the protien or the carbs.. roughly..

also, your lacking phytonutrient content in your diet..

where r the veggies?? the greens??

 

[killface]

but yet your saying u seem leaner... it's timee to take real measurments...

waist, neck, arms, chest. etc.. do it all..

dont change anything for another two weeks... i know u wanna see results, just be patient.. we're trying to figure out your body...

if anything, i wouldn't suggest anything more then a 200 calorie drop in intervals.. but we'll get to that

ohhhh and FUCK electronic scales

According to the Bod Pod, BF has decreased by about 2% and LM went up about 1% in a month.

I'll give it another couple weeks and report back.

 

[3J]

According to the Bod Pod, BF has decreased by about 2% and LM went up about 1% in a month.

I'll give it another couple weeks and report back.

bod pod?

 

[KevD]

ok here we go.

bmr-1742.8446
tdee-2614.2669

Daily food intake:
meal 1: 4-5 eggwhites 3 yolks omlette w/ a slice american cheese
meal 2: 40g dymatize protien blend shake. hand full of almonds
meal 3: some form of protien. chicken or fish
meal 4: same as 2
preworkout: 2 scoops superpump250
meal 5: same as 3

workout:
sun: chest & bi. 30 min cardio
mon: legs. 30 min cardio
tue: back & tri. 30 min cardio
wed: 30 min cardio
thur shoulder & traps. 30 min cardio
Cardio performed on treadmil, eliptical, & stationary bike

Hey jam don't know if you missed my info a page back. Any help please?

 

[3J]

^^ yea i just saw it.. your gonna have to be more specific i need macros.. use fitday.com to help....

ill tell u off the bat.. u need to get rid of those shakes.. or incorporate them with real food.. 3 shakes a day is horrible...

get macros.. get specific in your foods..

and what are ur goals??

 

[killface]

bod pod?

A bod pod is a device that calculates BF by measuring air displacement. It also measures your basal mbr.

They've been around for a few years. I remember talking to the grad student that did a hydrostatic test for me about 3 years ago about it. There weren't any around at the time but now the base I work on has one. Supposedly the bod bod is pretty comparable in accuracy to hydrostatic underwater weighing (+/- 1%). It's definitely faster and easier.

 

[3J]

A bod pod is a device that calculates BF by measuring air displacement. It also measures your basal mbr.

They've been around for a few years. I remember talking to the grad student that did a hydrostatic test for me about 3 years ago about it. There weren't any around at the time but now the base I work on has one. Supposedly the bod bod is pretty comparable in accuracy to hydrostatic underwater weighing (+/- 1%). It's definitely faster and easier.

source?? website?? i wanna look into it

 

[killface]

source?? website?? i wanna look into it

Their website is: Life Measurement, Inc. BOD POD

Or, you can search google or youtube for "bod pod" and get plenty of info.

 

[3J]

Their website is: Life Measurement, Inc. BOD POD

Or, you can search google or youtube for "bod pod" and get plenty of info.

found it.. and it's only 35 bucks.. i scheduled an appt.. thx