Free Diet Advice from 3J

[frazier512]

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(lean)without adding more BF,and reduce BF while dieting

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,is this a good diet to bulk and lose body fat at the same time?

where's he beef? lol haha i just had to say it bro, sorry. but i wouldnt eat chicken as my only "meat" u need beef and fish also, and add brown rice in somewhere brother

 

[Bullseye Forever]

where's he beef? lol haha i just had to say it bro, sorry. but i wouldnt eat chicken as my only "meat" u need beef and fish also, and add brown rice in somewhere brother

oh yea man,i will,i just copied this diet,i will make some adjustments on my proteins and carbs for sure

 

[frazier512]

oh yea man,i will,i just copied this diet,i will make some adjustments on my proteins and carbs for sure

good deal, i got my exact diet from this thread by 3j and it worked wanders, i was on the right track but after reading this i critiqued my diet and made necessary changed and it may cost a little more now but it is all worth it. only problem is i get sick of chicken and so now i cook it tons of different ways haha with tons of different seasonings

 

[Bullseye Forever]

good deal, i got my exact diet from this thread by 3j and it worked wanders, i was on the right track but after reading this i critiqued my diet and made necessary changed and it may cost a little more now but it is all worth it. only problem is i get sick of chicken and so now i cook it tons of different ways haha with tons of different seasonings

yea i hate fuckin chicken lol,i eat alot of talapia,tuns,shiron steaks,salmon and chicken maybe 2 times per week

i got this diet in Muscle and Fitness magazine

 

[3J]

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

ok you need to seperate this stuff and organize it.. its a head ache to read! lol

 

[3J]

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.

are u serious??

 

[3J]

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.

do me a fav and repost your first post.. i cant find it

 

[3J]

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

i would start at 3000 calories

300g protein
300g carbs
66g fats

veggies do matter.... twice a month isn't that bad..

eat 3000 calories a day.. if you dont gain weight add 200 calories every 4th day after that untill you do

 

[3J]

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
use real olive oil.. its good for you!

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

diet looks clean.. but what are the macros??

 

[3J]

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.

you need to read everything in post 1 and follow directions..

if you want me to build you a diet you must become a client.. if that's something that interests you email me at 3jdiet@gmail.com

 

[3J]

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

what are your daily totals??

 

[3J]

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

it looks good.. i would swap meal 5 for meal 6 though

 

[3J]

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..

jesus bullseye wtf is this?? lol...

look bullseye go back to the first post in this thread...

if you wanna cut follow my sample cutting diet.. if you wanna bulk follow my sample bulking diet..

we are just about the same weight.. close to the same stats.. so your ok to use those diets...

if you have a problem with certain food choices in those diets let me know.. ill give you alternatives..

 

[Bullseye Forever]

jesus bullseye wtf is this?? lol...

look bullseye go back to the first post in this thread...

if you wanna cut follow my sample cutting diet.. if you wanna bulk follow my sample bulking diet..

we are just about the same weight.. close to the same stats.. so your ok to use those diets...

if you have a problem with certain food choices in those diets let me know.. ill give you alternatives..

ok brother,thanks for your honesty,i will go back and follow the diets you have posted,again thanks for your help and honesty

 

[Bullseye Forever]

3J,I like the bulking diet you have and i would have no problems with it,a few questions though,is that enought calories for a person my,your,size? also what about the amount of protein,shouldnt you eat 1.5grams of protein/lb of bodyweight? you totals are 390,and my calculations is 408 grams of protein,tell me if im wrong,plz lol.....im not being dumb lol,im just trying to learn to get everything right man,seriuosly

 

[3J]

bullseye.. different calorie counting software will give you different measurements of macros.. dont get too deep into it..

instead.. choose a starting point and see how your body reacts to it.. if you gain more then 2lbs a week back off a little.. if your not gaining add a little

 

[Bullseye Forever]

bullseye.. different calorie counting software will give you different measurements of macros.. dont get too deep into it..

instead.. choose a starting point and see how your body reacts to it.. if you gain more then 2lbs a week back off a little.. if your not gaining add a little

ok brother,thanks!!

 

[tnemo]

diet critique please

Age: 38
Weight: 175lbs
Height: 5'8"
BF: 16.70%
Goals:
Target BF is 10 to 12%, while having the least amount of muscle mass lost, I would rather put on muscle than loose it.
BMR 1801
TDEE 2792 I used moderate due to I have a desk job
Body Type: Mesomorph

Mon through Friday
5am p/c/f/cal
Oats&whey 24/22/1.5/200
2 cups black coffee 0/0/0/10

8am p/c/f/cal
1/2 cup oatmeal 6/27/2.5/150
1/4 blue berries 0.5/ 9.5/0/40
4oz 1% milk 4/6/1.25/50
1/4 cup bran buds 2.7/32/1.3/93
2 x fish gel 0/0/2/20

10:30am p/c/f/cal
Oats&whey 24/22/1.5/200

12:00pm
Workout # 1 – weights

1:00pm p/c/f/cal
Tottemt 2 scoops 13/35/1/201

2:00pm p/c/f/cal
6oz 96/4 lean beef 37.8/0/6.6/225
1/2 cup veggies 1/4/0/20
2oz whole grain pasta 7/41/1.5/200
2 x fish gel 0/0/2/20

5:00pm p/c/f/cal
Greek yogurt 15/ 6/0/80
Whey protein scoop 23/3/2/120
Carrots 1/8/0/35
1tsp almond butter 3/3.5/8/95
1/2 cup strawberries 1/12/0.5/49

7:00pm
30 min Cardio

8:00pm p/c/f/cal
6oz 96/4 lean beef 37.8/0/6.6/225
1/2 cup veggies 1/4/0/20
2 x fish gel 0/0/2/20

p/c/f/cal
Meal # 1: 24/22/1.5/210
Meal # 2: 13.2/74.5/7.05/353
Meal # 3: 24/22/1.5/200
Meal # 4: 13/35/1/201
Meal # 5: 45.8/45/10.1/465
Meal # 6: 43/32.5/10.5/379
Meal # 7: 38.8/4/8.6/265
mon thru Fri totals: 201.8/235/40.25/2073
Sat & Sun totals: 164.8/178/37.75/1672

I eat the same things everyday, once every two weeks I may swap lunch for a subway sub,
Or I will add potatoes to the dinner on a Sunday, If I do the subway sub I leave out the torrent drink
on non weight days sat and sun I space meals 4 hours apart and leave out the 10:30 am and 1:00pm meals
Drink 1.5g water a day
Workout routine
Mon noon: Chest & Biceps, 7pm: 30min cardio
Tues noon: Back, 7pm 30min cardio
Wed noon: no weights, 7pm: 30min cardio
Thur noon: Shoulders & Tri's, 7pm: 30min cardio
Fri noon: Legs 7pm: 30min cardio
Sat noon: 30min cardio
Sun: Rest day
Cardio heart rate average is 150 for 30 min
I only take 1 min between sets
I can't stand rice or cottage cheese, I am probably running a too much of a daily deficit, any help would be appreciated

 

[frenchy121]

3j how do I go about you tailoring me a diet plan please??

 

[tunedx]

do me a fav and repost your first post.. i cant find it

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