Free Diet Advice from 3J

[tom&jerry]

3J, have a sus cycle coming up (12 dec 2011) and size what i am aiming for here is my stats and what am eating at the mo

age 30
5'10
180lbs
bf a round 20%



10.30am
400g semi skimmed milk
80g oats
30g whey pro
(1 m-vit tab)
cals 642/ carbs 63/ pro 44/ fat 16

workout 12:00pm

1:15pm
After workout
30g whey pro shake
cals 110/ carbs 4/ pro 23/ fat 0


2:00pm
300g chicken breast
240g red kidney beans
3 olives
cals 758/ carbs 39/ pro 103/ fat 30


4:30pm
230g tuna (2cans)
100g carrot/100g corn/100g pepper/30g onion/1 tomato
1brown bread whole
cals 486/ carbs 60/ pro 60/ fat 7

7:00pm
300g chicken breast
200g broccoli
3 olives
1apple
cals 621/ carbs 26/ pro 84/ fat 30

9.30pm
30g pro shake
3 boiled eggs 2 whites ONE whole
1 orange
cals 200/carbs20/pro30/fat 6

pro 346g
carbs 242g
fat 100g
total cals 2817

 

[3J]

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
up your protein another 20g.. eat real food!!!
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
same here.. not enough protein
10:30am p/c/f/cal
Oats&whey 24/22/1.5/200
i can live with this..
12:00pm
Workout # 1 – weights

1:00pm p/c/f/cal
Tottemt 2 scoops 13/35/1/201
add a simple carb here.. half a white bagel should be enough
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

changes in bold!

 

[3J]

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

frenchy.. you need to email me at 3jdiet@gmail.com

 

[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
put a faster absorbing protein here.. fish/chicken/turkey
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

everything else looks good.. what you wanna do is add calories weekly if you dont see a 1-2lb gain.. but let that be your max.. no more then 1-2lbs.. once you have that then start your cycle.. add 300 calories in 3 weeks.. another 200 calories 3 weeks after that.. and 300 calories near the end... that should do you right

 

[3J]

3J, have a sus cycle coming up (12 dec 2011) and size what i am aiming for here is my stats and what am eating at the mo

age 30
5'10
180lbs
bf a round 20%



10.30am
400g semi skimmed milk
80g oats
30g whey pro
(1 m-vit tab)
cals 642/ carbs 63/ pro 44/ fat 16

workout 12:00pm

1:15pm
After workout
30g whey pro shake
cals 110/ carbs 4/ pro 23/ fat 0


2:00pm
300g chicken breast
240g red kidney beans
3 olives
cals 758/ carbs 39/ pro 103/ fat 30


4:30pm
230g tuna (2cans)
100g carrot/100g corn/100g pepper/30g onion/1 tomato
1brown bread whole
cals 486/ carbs 60/ pro 60/ fat 7

7:00pm
300g chicken breast
200g broccoli
3 olives
1apple
cals 621/ carbs 26/ pro 84/ fat 30
add some carbs here... 30g
9.30pm
30g pro shake
3 boiled eggs 2 whites ONE whole
1 orange
cals 200/carbs20/pro30/fat 6
this is crap.. you need a slow digesting protein before bed.. choose from cottage cheese, nonfat greek yogurt that is plain,or lean beef..
pro 346g
carbs 242g
fat 100g
total cals 2817

so it looks ok.. i dont like that shake in meal six.. make the changes iv asked for and pay attention to your weight.. see if its going up.. if its going up more then 1-2lbs off cycle then its too much..

once you know how much you need to eat to gain 1-2lbs.. follow the advice i gave the gentleman in the post above about how to add calories while on cycle

good luck!!

 

[3J]

i want to thank everyone for the patience.. its been a very very busy month for me with my company

 

[CHIP WADOWSKI]

NONE of 3j's knowledge should come for free. Sorry, but as cheap as his prices are, that is just the way I feel.

 

[3J]

LOL chip has always been my biggest advorcate. These guys know where I'm at if they wanna step up their game and be under my supervision full time. full

NONE of 3j's knowledge should come for free. Sorry, but as cheap as his prices are, that is just the way I feel.

 

[IronReps]

NONE of 3j's knowledge should come for free. Sorry, but as cheap as his prices are, that is just the way I feel.

Just shows something about his character. I can't wait until I can get him to tweak my diet.

 

[3J]

Thanks for the kind words my man. Looking forward to working with you

 

[tom&jerry]

so it looks ok.. i dont like that shake in meal six.. make the changes iv asked for and pay attention to your weight.. see if its going up.. if its going up more then 1-2lbs off cycle then its too much..

once you know how much you need to eat to gain 1-2lbs.. follow the advice i gave the gentleman in the post above about how to add calories while on cycle

good luck!!

first off thanks for replying back

ok for meal 6, how does this look

300g cottage chesse
3 boiled eggs (2 whites ONE whole)
1 orange


i am not sure how much cals are in 300g cottage chesse but am guessing 300g is enough to go above 250 cals

and yes i will also add 30g more carbs to meal 5, would almonds do there that would mean some extra fat as well as crabs?

advice is appreciated, thanks once again

 

[tnemo]

NONE of 3j's knowledge should come for free. Sorry, but as cheap as his prices are, that is just the way I feel.

I already signed up, looking forward to some positive changes

 

[CHIP WADOWSKI]

I already signed up, looking forward to some positive changes

RIGHT ON BROTHER. DON'T LOOK FAR,THEY WILL HIT YOU BEFORE YOU KNOW IT!

 

[tunedx]

everything else looks good.. what you wanna do is add calories weekly if you dont see a 1-2lb gain.. but let that be your max.. no more then 1-2lbs.. once you have that then start your cycle.. add 300 calories in 3 weeks.. another 200 calories 3 weeks after that.. and 300 calories near the end... that should do you right

When u refer to adding calories is it complex carbs, protein or fats? Also when I run the cycle u mentioned add 300 cals in 3 wks so does this mean 100 cal per week or 300 cals for 3 weeks?

 

[0tj0]

Wow this is a great thread Im ashamed I had never taken the time to read before...

Question though: Whats PWO?

 

[SETHtheSILO]

20 yrs old
6'4
182lbs
body fat 14%
BMR 2047
Estimated caloric needs 3173

I'm looking to get to 225lbs

Don't have a well planned diet, i work a full time job and go to college so i havn't made it a priority and i don't have a lot of extra money layin around for constant steaks, tilapia, and chicken breasts etc so i was hopin for a proposed diet on a budget? heres what my typical diet looks like

meal one
3-4 whole eggs
ham steak or 5 pieces of bacon
3 pieces of toast
8 oz of grape juice

meal two
2 peanut butter and jelly swich
yogurt
banana or apple
small bag of chips

whey shake pwo

8oz of grape juice w/ creatine and l-glutamine

meal three
varies from 8-12 oz of meat
potatoes or pasta
vegetable or salad

i rarely eat fast food unless its like a MCchicken and small fry....no mayo on that sandwhich lol and i don't drink pop but i drink a lot of juice and water and constantly snack on things during the day like lunchables, jerky, cashews, etc

i havnt had a steady workout plan lately but this is what i thought about doing

monday legs a
tuesday upperbody a
wednesday weakpoints
thursday legs b
friday upperbody b
sat off
sun off

i have different workouts for "a" and "b" days planned but aim to hit each body part using mostly compound exercises, wednesdays i aim to hit my weakpoints which are my shoulders, neck and back

please let me know what i can do to hit my goals and help me get a diet goin. i have a fast metabolism so i'm hungry every hour i swear to god...

 

[SETHtheSILO]

Question though: Whats PWO?

post workout

 

[richardhook]

Eat healthy,keep fit, have morning work daily
have yoga or meditation daily...

 

[sando88]

finally hit a plateua in my weight gain..
im 22yr old. 6'4
i've gone from 75kg to 91kg
can someone please assess my diet and see where i can improve? thanks

meal 1:
shake
500ml lite white milk
scoop On whey
1 cup rolled oats
(can't eat eggs, yes i know pathetic lol)

PWO:
2 scoops whey
3 scoops waxy maize

Meal 2:
220g chicken breast
4 slices mixed grain bread
orange

meal 3:
220g chicken breast
125g wholemeal pasta
orange juice

meal 4:
220g chicken breast
cup brown rice
1 cup fruit yohgurt

meal 5:
same as breakfast
500ml milk
scoop whey
cup oats

any advice would be greatly appreciated

 

[Durotarchampion]

awesome thread bro. you've helped so many people out its awesome. hopefully I can be a client of yours one day.

BMR: 2174
TDEE: 3750

age: 31
weight: 205lbs
height 5'9
bf: 15%
goals.. be specific: trying to get a flat stomach and maintain muscle mass. I honestly don't have any visible fat on my body except a little inch of stomach fat. I am currently running the carb cycling diet below.

Low carb days (Tues,Weds,Thurs Sat,Sun)

meal1 cal/fat/carb/pro
8 large egg whites 137/0.4/1.9/28.7
2 large whole eggs 167/12.2/1.3/12.3
2 slice ezikiel bread 180/1/30/8

meal2 PWO cal/fat/carb/pro
1 scoop whey 111/0/0/27
1 white bagel (uncooked) 270/1.7/53/10.5

meal3 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 oz (about 22 pieces) almonds 172/15.6/5/6
1 cup broccoli

meal4 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 oz (about 22 pieces) almonds 172/15.6/5/6
1 cup broccoli

meal5 cal/fat/carb/pro
8oz salmon 331/13.4/0/49
1 cup broccoli

meal6 cal/fat/carb/pro
8 large egg whites 137/0.4/1.9/28.7
2 large whole eggs 167/12.2/1.3/12.3

2198 Cals, 80g Fat, 150g Carbs, 253g Protein

High carb days (Mon, Fri)

meal1 cal/fat/carb/pro
6 slices Ezekiel bread 480/3/90/24
3tbsp low sugar maple syrup 70/0/7/0/7g sugar

meal2 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 cup oatmeal 311/5.1/54.3/13
1 strawberry oatmeal packet 150/4/29/2/9g sugar

meal3 PWO cal/fat/carb/pro
1 scoop whey 111/0/0/27
1 white bagel (uncooked) 270/1.7/53/10.5

meal4 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1
1 cup broccoli

meal5 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 cup broccoli

meal6 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 cup broccoli

2363 calories, 29g fat, 300g carbs, 209g protein


I honestly haven't had a cheat meal or anything in years. everything I eat is very clean. I use the maple syrup and oatmeal packet on my high carb days to leave me some sanity for the next 3 days of low carb, but I will take it out if I have to.

I have been doing this diet for about 9 weeks now. I have lost a little bit of fat but I feel like I could be losing alot more.

I'm doing 45min of cardio 6-7 days a week on an empty stomach in the morning or PWO. On my off days I take out the eziekel bread/bagel and have it a no carb day.

Could a cheat meal of say pizza every few weeks help out with my metabolism? I was thinking that a cheat meal here and there could get me out of this plateau

thanks bro