Free Diet Advice from 3J

[fourbagger11]

Hey, looking for some advise on lifts, and what my daily calorie intake should be. how many p/c/f per day and so forth. ive literally read about 50 pages in this thread, and its great what your doin. your helpin alot of people out.

5 11.
184 lbs
1935 bmr
3630 tdee
14% bf

I am going to get on my first cycle in over 4 years. i have a bottle of pharm grade test E and 100 tabs of anavar @ 20mg/tab. i am not sure how to go about my intake per week or how many weeks i should be on.

My goal is to be around 205 @ 10-11 % bf.
i am very dedicated and have alot of time to eat/ workout.

would like to lift m t th f and focus primarily on legs and back.

thank you very much for your time/ effort. your changin lives bro!

 

[3J]

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.

200 over is plenty...

make sure to up your saturated fats.. eat beef...

give it a few weeks after recover to start leaning out

 

[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

so what you wanna do now is put all that food into fitday.com and come to me with daily totals

 

[3J]

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
make this 93/7 lean ground beef.. same weight
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
same here.. make this ground beef
TOTAL: 3059cal/323p/349c/52f

you need to up calories a bit.. that'll help you put on size..

i mean look at it.. your tdee is 3100 calories.. you wanna add weight and your eating 3050..

just switching to lean beef will give you that extra boost..

enjoy

 

[3J]

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?
yes.. you should be eating below maint the whole time
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
cardio should move up to 5 times a day
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!

bmr/tdee??

 

[3J]

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

without knowing bmr/tdee and macros i cant help much..

go back and read post 1

 

[3J]

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.

go ahead and make a log of everything you eat.. try to weigh it out too.. do this for 2 days and post it up

 

[3J]

Hey, looking for some advise on lifts, and what my daily calorie intake should be. how many p/c/f per day and so forth. ive literally read about 50 pages in this thread, and its great what your doin. your helpin alot of people out.

5 11.
184 lbs
1935 bmr
3630 tdee
14% bf

I am going to get on my first cycle in over 4 years. i have a bottle of pharm grade test E and 100 tabs of anavar @ 20mg/tab. i am not sure how to go about my intake per week or how many weeks i should be on.
that's not enough var.. run it 30mg a day if your gonna run it.. till your out.. should be about 4-5 weeks tops
My goal is to be around 205 @ 10-11 % bf.
i am very dedicated and have alot of time to eat/ workout.

would like to lift m t th f and focus primarily on legs and back.

thank you very much for your time/ effort. your changin lives bro!

you need to post up a diet..

the easiest way to do this is log what you've been eating for the last couple of days

i cant build you a diet.. that's reserved for clients..

use my sample bulker and cutter to figure out a balanced diet.. and ill critique it and make necessary changes

 

[3J]

i wanna thank everyone for their patience..

3J's Nutrition Network is getting busier and busier everyday.. that and my school mixed together took alot out of me this week.. so i apologize for making you guys wait so long..

if i missed anyone please let me know

 

[tunedx]

you need to up calories a bit.. that'll help you put on size..

i mean look at it.. your tdee is 3100 calories.. you wanna add weight and your eating 3050..

just switching to lean beef will give you that extra boost..

enjoy

I forgot to mention in my original post. Can u verify my macros to see if I'm on the right track protein carb and fat intake? Also when I start my cycle and my apetite goes through the roof. What do u recommend to increase complex carbs, protein or fat intake?

Thks again for the feedback 3J

 

[ridge11]

Ok:
Day 1:
Breakfast- 10:00 - egg sausage biscuit. Bagel. And another blueberry bagel. - usually main breakfast . Most times I can also get breakfast bowl and bagel bb=eggs meat of choice. Peppers. And hashbrowns

Lunch time- 12 - pasta. Approx 1/2 pound with meatballs. Chicken slice. Approx 3 oz. Mixed veggies 4 oz. 2 glasses of water

Lift
After lifting(4:00 everyday) take a scoop of myozene mixed with 1/2 protein:myofusion. 45-1 hr later dinner

Dinner: wheat sand. With turkey.- pasta again, same weight. Veggies same weight. Chocolate milk 8oz and water 8oz.

That is basically what I get everyday.

 

[Oliver141414]

so what you wanna do now is put all that food into fitday.com and come to me with daily totals

Thanks 3j for all the help.
So TOTAL: 3,246cal/248,5p/209,3c/154,2f

FAT:42% CARBS:25% PROTEIN:32%
Looking forward to hear from you.

 

[DaHurt]

Hey 3J nice to meet ya man!

24 y/o
Goal: bulk to 200 lbs (+) @ less than 10% BF - I want to compete in a year.
Height: 5'10"
Weight: 185
%BF: 6.8
BMR: 1944.35
TDEE: 3354.00 - I was torn here, because a few nights a week I train calves and abs separately from my normal workout, but I don't really train twice a day, so I used the next to highest activity level.

Training split
Day 1: chest; calves PM
Day 2: back; abs PM
Day 3: shoulders/traps
Day 4: REST
Day 5: quads/glutes/hams
Day 6: bi's and tri's; calves PM
Day 7 - REST

Food Yesterday (typical day) (Cal/Fat/Carbs/Prot):

Immediately upon waking- 1 scoop Myofusion + 1 TBS honey (211/3/22.3/25.1)
Meal 1- 1 cup egg whites + 3 whole eggs +1 cup oats + double espresso w/ tsp honey (722/26.6/67.9/51.9)
Meal 2- 8 oz chicken breast + 1 cup oats (747/22.5/53/79.7)
WORKOUT
Post-workout shake- 2 scoops Myofusion + ½ cup oats (powdered) (446/8.5/36.5/56.3)
Meal 3- 8 oz chicken breast + 1.5 cups brown rice (765/20.1/66.6/74.5)
Meal 4- 8 oz ground turkey + 1 cup brown rice (588/22.6/44.4/48.4)
Meal 5- 8 oz steak + whole avocado (795/54.6/11.8/64.8)
Meal 6- 2 scoops Optimum Casein + 12 oz skim milk (259/1.9/21.9/37.5)

Totals:
Cal: 4533
Fat: 158.8
Carbs: 324.4
Protein: 438.2


Have never used any AAS. Currently using Activate Xtreme stacked with Triazole from Driven Sports and taking ZMA at night. Otherwise supplementation consists of green tea extract, glutamine, creatine, multivitamin, CLA, fish oil, Animal Flex (joint complex), BCAA's, melatonin, and a pre-workout drink (citrulline malate, geranium root extract, beta alanine, etc.).

I started this bulk about a month/month and a half ago and I've gone from 168 to 185 lbs and body fat has stayed between 6.5-7.5 %

The protein is high at around 2.37 g per lb total body weight. I've had great gains thus far but if I start plateauing (which I expect) what would you suggest? I've considered increasing carbs and maybe reducing protein a little at each whole food meal (like by an ounce) because I think it could be excessive right now, but it's been working so I haven't wanted to make any adjustments!

Any and all advice much appreciated bro!

D

 

[viraj]

perfect diet plan is responsible for a fit and fine body.if you have a perfect diet plan and you follow it then you will be able to build a perfect body.my diet plan is simple but effective.i wake up early in the morning, go out for walk and eat fresh food and vegetable and aware from jink food.this makes me healthy.

 

[panamax03]

one word to describe this thread: awesome! thanks 3j

 

[3J]

I forgot to mention in my original post. Can u verify my macros to see if I'm on the right track protein carb and fat intake? Also when I start my cycle and my apetite goes through the roof. What do u recommend to increase complex carbs, protein or fat intake?

Thks again for the feedback 3J

how did you calc macros?

 

[3J]

Ok:
Day 1:
Breakfast- 10:00 - egg sausage biscuit. Bagel. And another blueberry bagel. - usually main breakfast . Most times I can also get breakfast bowl and bagel bb=eggs meat of choice. Peppers. And hashbrowns

Lunch time- 12 - pasta. Approx 1/2 pound with meatballs. Chicken slice. Approx 3 oz. Mixed veggies 4 oz. 2 glasses of water

Lift
After lifting(4:00 everyday) take a scoop of myozene mixed with 1/2 protein:myofusion. 45-1 hr later dinner

Dinner: wheat sand. With turkey.- pasta again, same weight. Veggies same weight. Chocolate milk 8oz and water 8oz.

That is basically what I get everyday.

what was your original post number? i cant seem to find it

 

[3J]

Thanks 3j for all the help.
So TOTAL: 3,246cal/248,5p/209,3c/154,2f

FAT:42% CARBS:25% PROTEIN:32%
Looking forward to hear from you.

so...

1. your not eating enough

2. your macro split sucks ass.. you shouldn't be eating so many fats for a bulk.. your not doing keto but your fats are that high... no good

3700 calories

300g protein
400g carbs
100g fats...

evenly divide the 300g protein through 6 meals.. that's 50g a meal..

evenly divide the carbs into your first five meals.. 80g per meal..

keep your fats to a minimum 10-15g for the first 5 meals and make your 6th meal a high pro/fat meal.. 35-50g fats...

make sure your last meal is either beef, cottage cheese, greek yogurt, or casein...

eat like this for a week.. if you gain more then 2lbs in a week cut down 200 calories.. if you dont gain at least 1lb.. add 200 calories every 3 days until you do..

enjoy!


that's how the diet should look

 

[3J]

Hey 3J nice to meet ya man!

24 y/o
Goal: bulk to 200 lbs (+) @ less than 10% BF - I want to compete in a year.
Height: 5'10"
Weight: 185
%BF: 6.8
your looking lean, how did you get the bf tested?
BMR: 1944.35
TDEE: 3354.00 - I was torn here, because a few nights a week I train calves and abs separately from my normal workout, but I don't really train twice a day, so I used the next to highest activity level.

Training split
Day 1: chest; calves PM
Day 2: back; abs PM
Day 3: shoulders/traps
Day 4: REST
Day 5: quads/glutes/hams
Day 6: bi's and tri's; calves PM
Day 7 - REST

Food Yesterday (typical day) (Cal/Fat/Carbs/Prot):

Immediately upon waking- 1 scoop Myofusion + 1 TBS honey (211/3/22.3/25.1)
Meal 1- 1 cup egg whites + 3 whole eggs +1 cup oats + double espresso w/ tsp honey (722/26.6/67.9/51.9)
Meal 2- 8 oz chicken breast + 1 cup oats (747/22.5/53/79.7)
WORKOUT
Post-workout shake- 2 scoops Myofusion + ½ cup oats (powdered) (446/8.5/36.5/56.3)
add simple carb here... i like a whole white bagel
Meal 3- 8 oz chicken breast + 1.5 cups brown rice (765/20.1/66.6/74.5)
Meal 4- 8 oz ground turkey + 1 cup brown rice (588/22.6/44.4/48.4)
Meal 5- 8 oz steak + whole avocado (795/54.6/11.8/64.8)
Meal 6- 2 scoops Optimum Casein + 12 oz skim milk (259/1.9/21.9/37.5)

Totals:
Cal: 4533
Fat: 158.8
Carbs: 324.4
Protein: 438.2


Have never used any AAS. Currently using Activate Xtreme stacked with Triazole from Driven Sports and taking ZMA at night. Otherwise supplementation consists of green tea extract, glutamine, creatine, multivitamin, CLA, fish oil, Animal Flex (joint complex), BCAA's, melatonin, and a pre-workout drink (citrulline malate, geranium root extract, beta alanine, etc.).

I started this bulk about a month/month and a half ago and I've gone from 168 to 185 lbs and body fat has stayed between 6.5-7.5 %

The protein is high at around 2.37 g per lb total body weight. I've had great gains thus far but if I start plateauing (which I expect) what would you suggest? I've considered increasing carbs and maybe reducing protein a little at each whole food meal (like by an ounce) because I think it could be excessive right now, but it's been working so I haven't wanted to make any adjustments!

Any and all advice much appreciated bro!

D

the diet is clean...

add veggies to keep things moving..

and you dont have a choice but to continue to add calories as you stall.. and i wouldn't take away from protein or add carbs.. i would up your fats up to 30g... then up carbs.. then up protein...

the real difficulty comes in overcoming the plateau...

you've done a good job of setting up the diet, but getting over that stall sometimes takes more then just food..

believe it or not sometimes rest is the best answer.. taking a week off..

its really about learning your body.. its what i do with all my client.. i pay close attention to how they react to certain things.. how they stall.. and how they progress...

 

[3J]

one word to describe this thread: awesome! thanks 3j

any time buddy


post up a diet for free critique!