Free Diet Advice from 3J

[DaHurt]

Thanks for the great advice 3J - I've added dextrose to the pwo - would you recommend the bagel over dex?

I have a set of electronic calipers that I use to test bf - so not the most accurate measure, but certainly better than the scales.

I'll work in some broccoli and leafy greens to up dietary fiber.

Really appreciate it man!

 

[Oliver141414]

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

Thank you a lot 3J, Ill do as you told.

 

[le4thab]

hey.names james
bmr 1811.8
tdee 2174.16
diet:where to start....
at the moment im undergoing chemo for hogkins lymphoma so im only
eating when im not feeling unwell and when im hungary(which is not a lot of the time)
this also presents another problem in the unknown form of steroids i am injected with
every two weeks.
my normal diet on a daily basis will be shyte and will make everyone on this forum cringe lol
but is usialy a few butties (probs 2x corned beef and pickalilly on white bread) and then some
kind of chicken or tuna pasta with tomatos.
its not till weekends that i actualy eat 3 meals and will more often than not contain lots of veg
(carrots peas cabbage brocoli and coli ect) but the biggest problem is the 2 large rebulls i
drink prettymuch every day.
now for exercise,
i do not do much but i do spen atleast 45 mins a day walking and will very soon be starting some
cardio in the form of the recently purchaced bike.i know i should also team this with some
lifting and will as soon as i have purchaced dumbells.
i was hoping you could advise me on calorie intake then a breakdown of fat/carb ect for each meal and i will fill in the gaps?
i am 23 yo 5 foot 10 and 89 kilos
thank you in advance for any kind of help and or advice you can offer to me
look forward to hearing from you all
james

 

[tunedx]

how did you calc macros?

I went through the proper steps to calculate bmr and tdee. It was a fluke my current diet was around the same cal intake. I just added all the food in that diet carbs, protein and fat and posted those numbers. I'm concerned weather my fat, carb, protein intake is within spec and not adding unnessary fat to my frame. Looking for the cleanest bulk I can achieve.

 

[ridge11]

here ya go

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

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

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.

 

[sigurdur2]

I recently finished a bulking cycle and realized i don‘t want to be 16% in bodyfat. I want to be under 10% around 8-10% all year round. So i am wondering if you can help me with modyfying this program into a cutting program which will get me to less than 10% bodyfat and from there to keep it there but still gain muscles. Should i use anything except from my pct to keep my muscles while doing this?
Height 187 cm
weight 95 kilos
bodyfat : 16%
This is an example of a good day for me.
7:30
2 scoops of whey protein
100g of oats
400ml of nonfat milk
banana

9:30
60g(before cooking) brown rice
150-200g of chicken breast.

11:30
2 slices of salmon
and around 200g(before cooking) of sweet potatoes
mixed salad
13:30
2 scoops of whey protein
100g of oats
banana
400ml milk

16:00
300 ml of egg whites
100g oats
1 ricebread with natural peanut butter

18:00
300g of chicken/beef/salmon : my dad controles this meal.
and 200g(before cooking) of sweet potatoes.
mixed salad.

18:40 the training begins and is usually untill 20:30 with everthing
20:40(post workout)
2 scoops of whey protein and a banana. Also some glutamine
The training routine :
anyways i am wondering if someone could help me with making a better routine my current routine is : monday legs and calves 4x4sets, 6-8 reps on legs and 2x4 sets on calves
tuesday: arms and abs 3x4 6-8 reps bicep and same for tricep. on abs i do 3x3 sets to failure.
wednesday : day off
thirsday: abs and calves (or day off depending of feel)
friday chest and tricep : on chest i do 4 sets of heavy bench press of 4 reps and then 3x4 sets of 6-8 reps, on tricep i add either close grip benchpress and isolated tricep excercise or dips and isolated tricep excercise
saturday back and bicep : in back i do deadlift 5 sets of 4-6 reps. and then back 4x4 sets and 6-8 reps. in arms i to curls and hammer 3 sets of 6-8 reps of both.
sunday shoulders, traps and abs : shoulders i do 4 sets of heavy shoulderpress 4-5 reps. and then 3x4 sets of shoulder excercises 6-10 reps. traps i do 2x4 sets 8-12 reps.
I also do 30 mins of cardio 3 times a week.

love what you do on here and i am not figuring out how to calcuate this BMR and TDEE so helping me out there would be nice before continuing. If you are able to calcuate then for me yourself that would be nice aswell. Anyways thanks in advance
-Sigurdur

 

[3J]

hey.names james
bmr 1811.8
tdee 2174.16
diet:where to start....
at the moment im undergoing chemo for hogkins lymphoma so im only
eating when im not feeling unwell and when im hungary(which is not a lot of the time)
this also presents another problem in the unknown form of steroids i am injected with
every two weeks.
my normal diet on a daily basis will be shyte and will make everyone on this forum cringe lol
but is usialy a few butties (probs 2x corned beef and pickalilly on white bread) and then some
kind of chicken or tuna pasta with tomatos.
its not till weekends that i actualy eat 3 meals and will more often than not contain lots of veg
(carrots peas cabbage brocoli and coli ect) but the biggest problem is the 2 large rebulls i
drink prettymuch every day.
now for exercise,
i do not do much but i do spen atleast 45 mins a day walking and will very soon be starting some
cardio in the form of the recently purchaced bike.i know i should also team this with some
lifting and will as soon as i have purchaced dumbells.
i was hoping you could advise me on calorie intake then a breakdown of fat/carb ect for each meal and i will fill in the gaps?
i am 23 yo 5 foot 10 and 89 kilos
thank you in advance for any kind of help and or advice you can offer to me
look forward to hearing from you all
james

So out of the day, on average, how many times can you eat?? i know chemo makes you feel sick all day and eating is hard..

 

[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

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.

i would start at 3000 calories...

300g protein evenly divided through 6 meals
300g carbs evenly divided through 5 meals
77g fats... 10-15g per meal 1-5 and 35-50g meal 6


using fitday.com build a diet based around these macros.. u can use the bulking diet i posted in meal 1 as a reference... get back to me with the diet...

 

[3J]

I recently finished a bulking cycle and realized i don‘t want to be 16% in bodyfat. I want to be under 10% around 8-10% all year round. So i am wondering if you can help me with modyfying this program into a cutting program which will get me to less than 10% bodyfat and from there to keep it there but still gain muscles. Should i use anything except from my pct to keep my muscles while doing this?
Height 187 cm
weight 95 kilos
bodyfat : 16%
This is an example of a good day for me.
7:30
2 scoops of whey protein
100g of oats
400ml of nonfat milk
banana

9:30
60g(before cooking) brown rice
150-200g of chicken breast.

11:30
2 slices of salmon
and around 200g(before cooking) of sweet potatoes
mixed salad
13:30
2 scoops of whey protein
100g of oats
banana
400ml milk

16:00
300 ml of egg whites
100g oats
1 ricebread with natural peanut butter

18:00
300g of chicken/beef/salmon : my dad controles this meal.
and 200g(before cooking) of sweet potatoes.
mixed salad.

18:40 the training begins and is usually untill 20:30 with everthing
20:40(post workout)
2 scoops of whey protein and a banana. Also some glutamine
The training routine :
anyways i am wondering if someone could help me with making a better routine my current routine is : monday legs and calves 4x4sets, 6-8 reps on legs and 2x4 sets on calves
tuesday: arms and abs 3x4 6-8 reps bicep and same for tricep. on abs i do 3x3 sets to failure.
wednesday : day off
thirsday: abs and calves (or day off depending of feel)
friday chest and tricep : on chest i do 4 sets of heavy bench press of 4 reps and then 3x4 sets of 6-8 reps, on tricep i add either close grip benchpress and isolated tricep excercise or dips and isolated tricep excercise
saturday back and bicep : in back i do deadlift 5 sets of 4-6 reps. and then back 4x4 sets and 6-8 reps. in arms i to curls and hammer 3 sets of 6-8 reps of both.
sunday shoulders, traps and abs : shoulders i do 4 sets of heavy shoulderpress 4-5 reps. and then 3x4 sets of shoulder excercises 6-10 reps. traps i do 2x4 sets 8-12 reps.
I also do 30 mins of cardio 3 times a week.

love what you do on here and i am not figuring out how to calcuate this BMR and TDEE so helping me out there would be nice before continuing. If you are able to calcuate then for me yourself that would be nice aswell. Anyways thanks in advance
-Sigurdur

your tdee is 3200 calories

what are your daily totals for your macros?

 

[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
ok
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
add another 2 slices bread
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
ok
Meal 4 12:00pm
5 oz of yams
6 oz chicken breast or lean ground chicken
2 cups of brocolli
437c/56p/51c/7f
double up on the yams
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
double up on the baked potato
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
ok
Meal 7 9:00pm Bedtime
500grams of fat free cottage cheese or 1 1/2 can(s) of tuna
360cal/56p/40c/0f
dont do tuna before bed you need a slow digesting protein.. do the cottage cheese, greek yogurt, beef, or casein
TOTAL: 3059cal/323p/349c/52f

3000 calories isn't enough at your weight.. make changes in bold

 

[le4thab]

So out of the day, on average, how many times can you eat?? i know chemo makes you feel sick all day and eating is hard..

hey 3j.i sat down and did some working out and tried to come up with a diet myself.in all honesty i very raley have an appetite and eat justb when i am hungary but most of the time it is shyte comfort food lol
i sat down to try to come up with some kind of starting point as to work from and i do realise its far from perfect but here goes...
(fat/carb/protien/carb/calories
meal 1
3 eggs scrambled and 1 tin of baked beans
17.13/54.02/28.34/457.77
meal 2
wholemeal noodles 1 can of tuna
1.96/29.02/48.43/329.31
meal 3
chicken breast brocoli carrots greenbeans brown rice
15.7/109.66/68.97/845.43
this is a total of
34.79/192.7/145.75/1632.51
i do understand this is very low and messed up but i worked iout that for being just shy of 200lbs (192) that i should be taking in 2000 calories 150g pro 50g carb 132g fat.carbs are huge i know but i am at a complete loss!
btw these measurements are all from fitday. com
also how can i eat oats?i bought some and cannot figure how to incorparate them into the diet.
i have also begun between 30 mins and 60 mins of cardio a day(on an excercise bike) and will have very soon aquired a motorised treadmill so i am on the look out for a set of dumbells and or a bench so any recomendations you can make on this would be awesome(bearing in mind i am in the u.k. lol)
it is going to be fun to see how the radiotherapy will effect my energy levels,as i should be starting this in about 8 weeks(very unhappy about about this because of xmas but its all about getting better right?)
so yeah sorry to ramble on and tell everyone about my shit but thank you so much for all your help and i look forward to hearing from you soon.
James

 

[sigurdur2]

your tdee is 3200 calories

what are your daily totals for your macros?

my daily totals are :
Carbohydrates
800
Protein
667 g
Fats
155 g

calories are 6200. this is just an approximation, sometimes i do not finish and sometimes i eat more in between meals and different foods but i try to keep it like this most of the time.

 

[tunedx]

3000 calories isn't enough at your weight.. make changes in bold

What do u recommend for carb intake on non-training days. Do I just drop the carbs from my postworkout meal?
Also the changes u recommended in bold. My carb intake is increasing, won't this put unnessary fat on? When I start my cycle of test e cycle what the proper way to increase cals, protein, carbs and fats. How much and when?

Thks again 3J

 

[deiiii]

Age 19
Weight 164
Bf 15%
height 5'11

Goal: gain 10-15 lbs lean muscle within 2 years
Body type - ecto

I can gain weight at 3k cals per day if i do no/light exercise (walking). Otherwise i need 3.5-4k calories.

College food is shit, so i'm stocking up on sunflower seeds, bread,
cheese, meats, poultry, milk, juices, nuts, and olive oil....i am considering buying whey + creatine. I have started a 4 day split from bodybuilding.com. It's based on 10-12 and 12-15 reps. Is that good
for hypertrophy?

What is a good macro breakdown? How much protein is necessary? Do vegetables matter? Also, i get drunk approx 2x/montn, is that harmful?
Thanks. Insight is greatly appreciated

Sorry for my english, i am russian

 

[C172]

Hi 3J

need some critique here.

Age 25
weight 205 lbs
height 5’7,5”
bf- didn’t measure, slightly on higher side (abs are visible currently)
goals :gain 20-30 lbs on current cycle, into week 4 of my test only cycle (first one)

BMR 2079
TDEE 3534

Meal 1 10:00
40gm whey, 40gm oats

Meal 2 11:00
12 egg whites (cooked in spray on Olive oil), 2yellow, 3 slice wheat bread, coffee (half sugar), animal pak, 2gm fish oil


Meal 3 14:00
Grilled Tuna steak 8oz, brown rice, salad

Meal 4 16:00
8oz chicken breast, brown rice, salad

Workout 16:45

PWO
Meal 4
60gm whey, 40gm dextrose, 2 slice white bread, 10gm glutamine, vit C 500mg, 4 BCAA caps(ON), alpha lipoic acid, chromium picolinate, vit E

Meal 5 20:30
8 oz grilled chicken breast, baked potato 2 or brown rice, 1 cup youghurt (fat free), salad

Meal 6 22:30
10 egg whites, 1 yellow, 2 slice bread, nuts (almonds and walnuts)

Meal 7 00:00
2 scoop casein, 30 gm peanut butter, vit C 500mg

 

[blackking_18]

Hey 3J how are you. I got the chance to read your thread on the steroid checklist and wanted to talk to you about getting some advise on diet and nutrition.

My stats are;

5'11 - 210LBS - not sure what my totla body fat is - and I am 24 years old

I have been working out on a consistant regiment and I am trying to gain more mass.

If you can help me out 3J that would be most appreciated.

 

[HoosierMuscle]

Just wanted to say hi to 3J. You're working on my diet now. -Aaron

 

[achille66]

hallo from athens greece

hallo there 3J,

goal is to lose fat and see my 6pack again after 20 years

age 46
weight 187lbs
height 6.0
bf 24
bmr 1.774
tdee 2.400

meal 1 bkfst
oats 40g
whey shake 24g
half banana

meal 2
chicken 6oz
garden salad 2 cups
1tbsp olive oil
lemon

meal 3
grilled fillet 6 oz
brocoli 1.5 cups
1tbsp olive oil
lemon

meal 4
grilled salmon 6 oz
garden salad 2 cups
1 tbsp olive oil
lemon

meal 5
casein 25gr

bed time

some times i work out doing p90 or spinning. no weights for the time being, other the ones in p90. windsurf a lot, every weekend.
worse problem i have is cravings every once in a while, my body craves for junk, ice cream, pizza, desert.
i try and fight it off, not always though.
2 months now on this diet, have lost 12lbs
what do you think?
all the best from athens greece
achilleas

 

[bigjabbs26]

3j help comepetion 14 weeks out

HEY ALL I WAS BULKING FOR A WHILE UNTIL I GOT INJURED AND BEEN PUT OFF THE PAST 6 MONTHS.IM BACK IN THE GYM AND GOING INTO COMP IN 14 WEEKS HERE IS MY DIET.im currently 250 at 15 percent bodyfat.im 24 with o cycles under my belt and im doin an all natural show...my total cals minus 500 for cutting comes to 2600 cals.IF 3j U CAN see my diet and give me advice please..it looks pretty solid already but want second opinion.thx all and 3j

Morning Cardio 60min LISS Followed by Stretching

Meal 1 POST CARDIO
18 large egg whites boiled 60pro
4 Ezekiel bread 60cho
2 fish oil 2fat

Meal 2
2 large steaks fat trimmed foreman grilled 70pro 16fat
Broccoli
2 fish oil 2 fat

Meal 3 PRE WORKOT
3 tilapia fish steamed 60pro
10-12 oz raw sweet potato 60 cho
2 fish oil 2 fat

Workout Weights plus HITT CARDIO Followed by Posing and Stretching

Meal 4 POST WORKOUT
2 large chicken breast 50g pro
80g Rice 60g CHO
2 fish oil 2 fat

Meal 5
2 large steaks fat trimmed foreman grilled 70pro 16fat
Broccoli
2 fish oil 2 fat

Meal 6
3 tilapia fish steamed 60pro
Broccoli
2 fish oil 2 fat

CALS PRO CHO FAT 2596 Calories 370g protein 180g carbohydrates 44g Fat

*DRINK WATER ALL DAY
*USE SEASONINGS
*STEAM BROCCOLI

 

[Bullseye Forever]

OK 3J im gonna take a stab at this,my measurements are very close to yours

45 yrs old
272lbs
6'5
17-19% BF

goals-to gain mass,bulk,id like to lose a little of my stomach,but doesnt really matter,im a powerlifter anyway,i dont care about being lean,ripped,cut etc,i just wana be bigger and intimidating,in other words,just a big motherfucker,im pushing for 285-290lbs if possible,i copied this diet from a muscle magazine from a guy wanting to lose BF,but it gives me a starting point,i know you will havt to change up some stuff,just let me know whats the best way to do this

i found this diet and wonder if it fits what im wanting,although its not enough calories,and i know i need more calories,but im just lost as fuck,so tell me if its worth my time to do this,and what should i add to get more calories

Meal 1-2 scoops of whey protein
1 large orange

Meal 2 3 egg whites +3 whole eggs
1 pack of instant low sugar oatmeal

Meal 3-10oz Cottage Cheese
1 Kashi granola bar

Meal 4-6 oz chicken
1 cup whole wheat pasta
mixed green salad
2 ttbsp olive oil/vinegar dressing

Meal 5- (pre-workou)1 scoop whey protein

Meal 6- post workout-2 scoops of whey
1 large apple

Meal 7- 6 oz chicken
5oz of spinach
mixed salad
2 tblsp vinegar/olive oil dressing

Meal 8- 10oz cottage cheese
1oz almonds or ppeanuts

totals-2900 calories,320 grams of protein,200grams of carbs,90 grams of fat

i know i need more protein and cals,so it needs more of that added

also i will switch up my protein sources and crb sources,i just just copied this diet for a start and build on it,add some stuff and take away ya know..