Free Diet Advice from 3J

[Zacb262]

Its time to make some changes in my life, I hit the gym for a hour 5-6 times a week but im not putting anything on. Im positive its my diet which is horrendous.


age - 19
weight - 161
height - 6' 3''

goals.. be specific

Im looking to put on some solid muscle, I need a bulking diet. I have a good friend who is my height but is 190lbs of muscle. I want to be there. My diet consists of..

breakfast - nothing or fast food
lunch - fast food
dinner - fast food

and usually whatever junk is in the cabinets before I got to bed. I have a whey shake right after I get home from each gym session but thats it. I need some serious help with my diet. Thanks for any help.

 

[3J]

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...

so are you bulking?

 

[3J]

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)
up to 1 1/2 cup rolled oats
PWO:
2 scoops whey
3 scoops waxy maize
ok
Meal 2:
220g chicken breast
4 slices mixed grain bread
orange
make it 5 slices
meal 3:
220g chicken breast
125g wholemeal pasta
orange juice
ok
meal 4:
220g chicken breast
cup brown rice
1 cup fruit yohgurt
make it 2 cups brown rice
meal 5:
same as breakfast
500ml milk
scoop whey
cup oats
drop the whey and oats.. oats before bed lower gh production.. counter productive.. have 2 cups of either cottage cheese or nonfat greek yogurt.. also add 1 tablespoon peanut butter
any advice would be greatly appreciated

your problem isn't difficult to solve.. you just have to eat more

 

[3J]

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
remove this for either 6oz beef or 2 cups cottage cheese/nonfat greek yogurt plus 1 tablespoon peanut butter
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
add some eggs
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
drop the 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

i would add a no carb day and do it like this
starting monday:

high day
low day
no carb day
high day
low day
low day
no carb day

 

[3J]

Its time to make some changes in my life, I hit the gym for a hour 5-6 times a week but im not putting anything on. Im positive its my diet which is horrendous.


age - 19
weight - 161
height - 6' 3''

goals.. be specific

Im looking to put on some solid muscle, I need a bulking diet. I have a good friend who is my height but is 190lbs of muscle. I want to be there. My diet consists of..

breakfast - nothing or fast food
lunch - fast food
dinner - fast food

and usually whatever junk is in the cabinets before I got to bed. I have a whey shake right after I get home from each gym session but thats it. I need some serious help with my diet. Thanks for any help.

i need you to make an attempt at a clean diet.. look to my first post for reference.. i cant just build you a diet unfortunately.. that is reserved for my clients

 

[Gymrat28]

Hey just seeing if you could give me some advice to try to reach my goal.
First off im 26, weigh 191 this morning, and about 6 foot alomost 6.1. B.F is around 14-15%. Im not really tring to get huge or really bulky, I would like to be around the 205-210 lean with around a 10-11%bf. Im about to start my z gear 500mg test e split between two pins a week. Also have 5 week winstrol i was gonna run with the e around week 7. Like i said im not tring to bulk huge or any thing, im just tring to add around 10-15 lbs of lean mass whild droping my bf% here is a sample diet of what i had yester day. everyday is about the same enterchanging the tuna for chickenbreast and brown rice at lunch.
500 am- 4 egg whites one egg yolk scrambled with chedder cheese, one cup oatmeal or 6 slices turkey breast.
800 am- gnc amplified wheybolic protien shake (3 scoops)
1000am pre work out 4 servings tuna with sliced dill pickle and half table spoon of lite miracle whip, and an apple or bananna
1050-1210 work out 3-4 times a week.
1230-gnc protein shake 3 scoops
200 pm-whole wheat bagle with jif natrual peanut butter
500- some sort of meat and as many veggis as i can stuff down. last night i have a 12oz tbone with all the freash green beans as i could eat.
730- fruit, and veggi
my question is how should my diet look to meet my goal? where should my cal. intake be to add 10-15lbs of lean quality mass with out making my bf% go up? im supposed to have around 2600 i guess to maintain it looks like and my diet yesterday had around 2100-2300 it says. If i keep my cal down but my protein up will this help with lean mass build? Any advice would be great full. Let me know if you think this could work or if you have any better advice or could set up a great diet to meet my goal. I may just join if you think you could really set me up for 200-210 10%bf.

 

[3J]

Hey just seeing if you could give me some advice to try to reach my goal.
First off im 26, weigh 191 this morning, and about 6 foot alomost 6.1. B.F is around 14-15%. Im not really tring to get huge or really bulky, I would like to be around the 205-210 lean with around a 10-11%bf. Im about to start my z gear 500mg test e split between two pins a week. Also have 5 week winstrol i was gonna run with the e around week 7. Like i said im not tring to bulk huge or any thing, im just tring to add around 10-15 lbs of lean mass whild droping my bf% here is a sample diet of what i had yester day. everyday is about the same enterchanging the tuna for chickenbreast and brown rice at lunch.
500 am- 4 egg whites one egg yolk scrambled with chedder cheese, one cup oatmeal or 6 slices turkey breast.
800 am- gnc amplified wheybolic protien shake (3 scoops)
1000am pre work out 4 servings tuna with sliced dill pickle and half table spoon of lite miracle whip, and an apple or bananna
1050-1210 work out 3-4 times a week.
1230-gnc protein shake 3 scoops
200 pm-whole wheat bagle with jif natrual peanut butter
500- some sort of meat and as many veggis as i can stuff down. last night i have a 12oz tbone with all the freash green beans as i could eat.
730- fruit, and veggi
my question is how should my diet look to meet my goal? where should my cal. intake be to add 10-15lbs of lean quality mass with out making my bf% go up? im supposed to have around 2600 i guess to maintain it looks like and my diet yesterday had around 2100-2300 it says. If i keep my cal down but my protein up will this help with lean mass build? Any advice would be great full. Let me know if you think this could work or if you have any better advice or could set up a great diet to meet my goal. I may just join if you think you could really set me up for 200-210 10%bf.

hey bud.. i can set you up but im not gonna act like ill be able to do before a 12 week cycle.. we need to bulk you up first.. that means adding a little amount of fat in the process... after we get you to about 215 we can cut you down and make things work....

none of this is a quick process that your asking for.. but if you wanna do it right im running a 25% off sale till the 26th.. your in need of a carb cycle package.. that's whats gonna work best for you.. it will keep fat down while you gain mass

 

[Gymrat28]

Sorry i cant pm yet. Whats the price on you setting me up, and how whould we go about this whole process?

 

[3J]

Sorry i cant pm yet. Whats the price on you setting me up, and how whould we go about this whole process?

email me at 3jdiet@gmail.com

 

[Gymrat28]

email sent.

 

[3J]

right back at you buddy

 

[JoTMs]

Which way to go... ?

Please take a look at my regimen below and provide a critique, and thanks for taking the time to do so, I really am grateful. Please excuse the book-size post, I’m guessing more information is better than lacking some, let me know.

I’ve been working my ass off the last fifteen years trying to make it in my career, only to notice a few years ago that I was way out of shape. At about 40 YO and 215 lbs.

The first thing I did was clean-up my diet, no more fast food, more fruits and veggies, this led to egg beaters, etc., and eventually getting the home gym put together. I’ve tried, over the last decade or so, to get back into the gym, but no attempt really lasted beyond six months or so.

In the last year and a half I’ve lost 20 lbs. and really brought my priorities into focus. I’ve seen my strength increase steadily and I look slightly more muscular, but, only slightly.

I’m not looking to turn into a body builder, per se, but would love to lose the pudgy pad that persists around my mid section (I’m ~5’ 11”, with a 39” waist that I’d like to see it get down to ~35”) and get a much more muscular look for those frequent trips to the lake, etc.

I’ve tried over the course of the last year and a half to lose fat, only to feel somewhat guilty about not doing what was necessary to build muscle. So, no more yo-yo. I’ve come to this: “muscle burns fat.” So, my plan is to eat cleanly, and build muscle, albeit slowly, I’ll also be burning the fat away, slowly.

However, even at the low caloric intake described below, I’m not losing fat (i.e., the belly) as quickly as I’d expect. I’ve tried slightly higher caloric diets, and the results weren’t good, with my weight and waist increasing slowly. The diet below at least has me stuck and 195 lbs. but feeling good.

I estimate my body fat using the LiveStrong site: at 70.5”, with a neck at 16.5” and abdomen at 39” I’m approx. >23%
I’d like to see myself at ~15%, or a 35-36” waist, I’d like to earn about 15 lbs. of muscle in the next 6-9 months.

Training
• Strength Training
I hit the weights three times weekly, working two body parts each day.
I perform, generally, two exercises per body-part using split sets, twelve sets per body-part.
Each set is performed, generally, for 5-8 repetition.

When I increase the weight for an exercise I’ll perform at least five reps. per set.
I’ll use rest-pauses if necessary to reach the minimum.

Next week, I’ll increase the minimum reps. by one, performing 6-8 reps. per set.
Following week, increase the minimum to seven, and likewise the following week.
Finally, I’ll increase the weight again and return to a minimum of five reps. per set; this way I’m constantly pushing to higher weights, and hopefully stimulating my body to adapt by growing bigger and stronger.

Monday (Shoulders/back & Biceps)
(Warm-ups) Pull-ups, Pro./Sup., Wide/Narrow 2 Sets
Mil. Press, DB, Stand 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Mil. Press, DB, Sit 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Bent-arm Pullovers, BB 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]
Bent-over Rows, BB (Pronated) 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]

Wednesday (Triceps & Legs)
(Warm-up) Overhead Ext, 1 x 20 @ 25 lbs
Lunges, BB 2 Sets [5-8 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Calf Raises, BB 2 Sets [20-25 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Squats, BB 2 Sets [10-12 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]
Clean & Snatches, BB 2 Sets [12-15 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]

Friday (Pecs & Abs)
(Warm-up) Push-ups, Handles 1 x 20
Flies, Flat, DB 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Flies, Flat, DB 2 Sets [5-8 reps ea]
Crunches, Raised-leg 2 Sets [15-20 reps ea]
Presses, BB, Flat 2 Set [5-8 reps ea]
Crunches, Raised-leg 2 x Set [15-20 reps ea]
Presses, BB, Flat 2 x Set [5-8 reps ea]

• Cardio/Aerobic Training
Twice weekly trail running (jogging actually), 4.5 miles each day.
But I’ll be honest, I haven’t been doing this very often since Spring, I’ve been hiking and playing in the mountains, since it’s gotten cold I’ve been simply working more often.

Diet
I try to eat every 2-3 hours.
On days where I work out I’ll have a protein shake (whey, 24g protein) before and another with OJ during the lifting session. Also, when I run, I’ll have a protein shake on the way to the trail.

I also take a multi-vitamin and 1g vitamin C twice daily.
I drink at least .5 gal. water daily, usually closer to a whole gal. (I also usually drink ~4 shot of espresso daily.)

(Cals. = C/F/P)

M-1 148 = 23/0/14 .5 C eggbeaters and .5 C swt. Potato (w/onions & mushrooms)
M-2 525 = 69/5/51 Smoothie, i.e., 1 orange, 1 banana, 2-scoops whey, .5 C plain yogurt, .5 C pineapple chunks
M-3 165 = 0/5/30 Turkey patty
M-4 383 = 9/15/53 Tuna –OR- Chicken + .5 C coleslaw
M-5 064 = 1/0/15 Hard boiled egg whites X4
M-6 390 = 25/10/50 Dinner
M-7 110 = 3/1/24 Casein shake before bed
Total 1785 = 130/36/237

This number is probably much closer to 2000 when I consider coffee & NF milk, a dab of butter occasionally, etc., etc.

Recuperation
I get about 6-7 hours, on average, each night of good-quality deep sleep.

I don’t live a rigorous lifestyle, I have a desk job and work 50+ hours a week. Basically, the weight training is the extent of my physical exertion during the week (except weekends, then I’m usually a bit more active with hiking, biking, fishing, skiing, etc.).

Again, thanks. Please let me know if anything is missing, or if I put too much damn fluff in here.

 

[n8freak]

Hey 3j,

I purchased coaching from you and was curious since I am cycling at the current time should I add clen to the mix. Current cycle is

500 mg cyp-- 250 mg 2x week
300 deca -- 150 mg 2x week
12.5 mg aromasin

Would clen benefit me for carb cycling

I am 19% body fat right now
200 lbs
5'6"


Looking to lean out to 10% and then hopefully add some more mass before competition season later in 2012. So, we have our work cut out for us (mostly me) and I am 100% committed to the process!

 

[sonnycoolguy]

Hey 3J !! Thanks for your contributions, and for giving us the chance to receive such beneficial advice from you !!!!
This is long overdue, but the year has been so overwhelmingly busy with school.
I'd love to sign up to be an actual client of yours, and I probably will in the months following, but hardly have the time or the funds (I'm now in a PHD program for History in NYC living on my own, the city is ridiculously expensive, and we PHD students are always broke, can barely afford rent and food on the little stipends we get, and most of our time goes to research and teaching).

THAT SAID, I figured I could still gain a lot from posting here and following your stats format, THANKS again here it goesss

AGE - 21 YEARS YOUNG!
WEIGHT - 170 LBS, or 77KGs
HEIGHT - 5'5" (5 foot 4 n 3/4 inches, legally 5'5")
BODYFAT - 22 %
GOALS - main priority is to LEAN OUT AS FAST AS POSSIBLE, I want to bring my body fat down to 10% ASAP, even if it takes 3 months of straight dieting without cheating, I'll do it!!! I've been FAT for the last 2 years, and it is uncomfortable. I feel horrible. On top of losing fat, I still want to retain if not put on more muscle.
I guess this would be a cut / lean bulk?
Since May, by weight has stagnated at 170, but my lifts have gone up and I feel and look more muscular. I figured since muscle weighs more than fat, I've reduced my body fat.
I just want to lift weights and work out because it's great for increasing metabolism, and I just love being in the gym, draw a lot of positive energy from my friends in the gym!
So goal is to drop body fat (by at least 10-12%) and retain if not put on more muscle.

HERE are my stats following your format...

BW = 77.11 KG
BF = 16.96 KG
LBM = 60KG
BMR = 370 + (21.6 x 60)
BMR = 1666

TDEE (moderately active) -- 1666 x 1.55 = 2582
So my TDEE is 2582.

What do you think I should do as for fats, and calorie breakup?

I trust your advice 100% and will follow what you tell me religiously!!

BUT, Nathan Chase of NTBM gave me advice last month, and I will also try to follow that, can you tell me what you think of it? Any agreements/disagreements/critiques please. I appreciate advice from BOTH of you, and will try my best to synthesize the both

I haven't had time to break it down so I haven't been following it (the only thing I've been doing is having about 250g of protein, keeping fats n carbs moderate)...
Nathan told me the following:
LBM (in lbs) X 18 = desired calories
so my lean body mass in LBS is 132.6 ... multiplied by 18 would give me ...
2386 calories.
He said I should stick to that number (2386 calories), having 50% protein, 20% carbs, and 30% fats.
I haven't had a chance to spell out a diet, but tonight or tomorrow I will do so.
WITH that number in mind, I just did the following math.

2386 calories
50% PROTEIN = 1193cals / 4 = 298G of P
20% CARBS = 477cals / 4 = 120G of C
30% FATS = 715cals / 9 = 80G of F

I want to stick to a standard diet, with numbers to follow ... what would you recommend? Is that a good setup? Should I increase or decrease my calories?

I'll be posting up a WORKOUT JOURNAL soon to show you what my workouts are (usually 4-6 exercises, I'm done in 45-55 minutes, and then sauna)

and as per what I've been eating, I've recorded my diet for a few days on my phone. So i'll type up a post right after this, and count my calories and all.

ALSO - if I cook chicken with olive oil, or I cook eggs with butter, should I factor those in? Sorry if you've answered these before, I'm going to look thru the pages in this thread.

Thanks again for looking at this, I'll be putting more posts shortly (logging what I've been eating, and then my workouts).
Hope to hear from you

OHH also - occasionally I've been doing light cardio (incline walking) for about 20 minutes in the morning after NTBM's GEAR pills.
once a week I go extreme SPRINTS at the track, but that leaves my entire body sore for like four days so I hate that. But 20-30 mins before sprints I have about 30 grams of protein (sometimes eggs, sometimes chicken).
I remember seeing Dorian Yates workout videos in which he said cardio after working out is bad for recovery but cardio during off days is great for recovery, I do a bit of both, sometimes after working out I do 10 minutes on the elliptical, sometimes I sit in the sauna, and about twice a week on an off day I'll do the elliptical for 20-30 mins.
Recovery takes insanely long for me as well, sometimes I'm sore for about 6 days, sometimes a week, usually 5 days of soreness before I hit the weights.

Workout split is Chest Tris, then whenever I'm not sore (4-5 days later), back bis, and then whenever i'm not sore, delts traps arms.
Workouts are brief, but I really try to feel my muscle tissue ripping open.

 

[panamax03]

Hello 3J hoping that you can chime in on my diet. Here are my stats:

Age:28
Weight: 188 (174 4 weeks ago at 14% BF approx)
Height: 6 ft
BF: 16-18% currently.
BMR 1955
TDEE 3518 (times 1.8)
Goal: To lean bulk end up at 12-14% BF by end of cycle at 200 lbs or so.

I am currently on Week 5 of a 12 week cycle:

Week 1-12
Test e 500 mg/week
HCG 500 IU/week
Aromasin 12.5 mg to be safe. Just started it but had no gyno sides at all.

So as you can see my BF has gone pretty high. My waist has increased 2"!!!! Also my weight has stopped increasing for the past two weeks. So obviously I decided to tweek my diet. My current diet is very similar to this but Macros are as follows
Kcal 3915 C 301 F 161 P 341

This is my new Diet:
(The Macros read as follows Kcal Carb Fat Pro)

Breakfast 10 am
Quaker Oats - Quick 1 Minute - Dry, 1 cup kcal300 c54 f6 p10
Egg, fresh, 2 large 140 0 10 12
egg white, fresh, 4 large 68 0 0 16
Yoghurt [Source 0% fat yoghurt -vanilla] 100g = ~1/2c, 50 gram 18 3 0 2
Breakfast TOTALS: 526 57 16 40

Workout for 60 min (5x5 routine 3x/week)

PWO Shake 12:00 pm
PC Organics Peanut Butter Smooth, 2 tbsp 196 4 16 9
Sup., Waxy Maize, Dymatize Flud (1 scoop), 31 gram(s) 120 30 0 0
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Blueberries, frozen (unsweetened), 0.5 cup, unthawed 40 9 0 0
Oikos Organic Greek Yogurt, Plain, 1.5 oz 20 2 0 4
perfect whey, 2 serving 260 3 3 56
PWO Shake TOTALS: 744 76 20

Lunch 1 pm
Chicken Breast, no skin, 6 ounces 187 0 2 39 Remove
Cottage Cheese, 1% Milkfat, 2 oz 41 2 1 7 Remove
Bread, 100% Whole Grain Bread, Dempster's Ancient Grains 1 Slice, 2 serving 220 40 4 10 Remove
Lunch TOTALS: 448 42 7 56

Snack 4 pm
Egg, hardboiled white (1 large), 2 serving 32 0 0 8
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack TOTALS: 195 9 13 12

Dinner 7pm
Beef, tenderloin, 5 oz 353 0 26 27
Sweet potato, cooked, baked in skin, without salt, 1 large 162 37 0 4
Dinner TOTALS: 515 37 26 31

Snack 8pm
Yogurt, plain, low fat, 1.5 container (4 oz) 214 24 5 18
Kellogg's Raisin Bran Cereal, 0.75 cup (1 serving) 142 34 1 4
Snack TOTALS: 356 58 6 22

Dinner 9pm
Chicken Breast, no skin, fried, 168 grams 314 1 8 56
Sweet potato, cooked, baked in skin, without salt, 1 medium (2" dia, 5" long, raw) 103 24 0 2
Dinner 9pm TOTALS: 417 24 8 58

Last Meal at Work 11:15 pm
Baby Spinach, fresh (2.5 cups), 1 serving 15 2 0 2
Balsamic Di Modena Vinegar (Dark), 1 tbsp 20 5 0 0
Shrimp (41-50 per lb) 12 shrimp, 1 serving 90 0 1 21
Olive Oil, Extra Virgin, 2 tbs 252 0 28 0
Avocados, California (Haas), 0.5 cup, pureed 192 10 18 2
Last Meal at Work TOTALS: 569 17 47 25

Late Before Bed 12 am
egg white, fresh, 1 large 17 0 0 4
Cottage Cheese, 1% Milkfat, 4 oz 81 3 1 14
Dymatize, Casein, 1 serving 120 4 1 24
Late Dinner 12 am TOTALS: 218 7 2 42

Totals

Totals: Kcal 4,047 C334 F154 P348


LMK what you think any help is much appreciated! thanks

 

[SETHtheSILO]

so are you bulking?

yes I am, i know i'm not eating enough

 

[badbehavior]

Looking for advice on my routine and diet. I am new to working with weights, so if I am going about this all wrong please let me know.

28
6' 2"
200lbs
My goal is to gain a good amount of muscle from a bulk.

After reading around and doing some adding I came up with this ratio. Please correct me if this is wrong.

Protein Fat Carbs Total
Mass: 198 143 520 861
Calories: 792 1290 2080 4162


Today's meal looked like this.

5:00AM: Cal/Pro/Carb/Fat
1 Cup Oatmeal 390/9/79/2
1 Whole Egg 70/6/0.5/4.5
3 Egg Whites 51/10.5/1/0.5
1 Banana 110/1/30/0
Protein Shake 160/34/16/7

Total: 781/60/136/14

7:30AM 2 Sandwiches
4 slices wheat 200/6/40/3
4 slices turkey 100/16/0/4
4 slices swiss 180/12/0/14

Total: 480/34/40/21

10:30AM
8 oz Chicken 220/46/0/5
1 large Potato 278/7/63/0
Protein Shake 160/34/16/7

Total: 658/87/79/12

1:30PM
1 Power Bar 240/10/42/4.5
1oz cashews 160/5/9/13
8oz V8 51/2/11/0

Total: 451/17/62/17.5

4:00PM
1 Yogurt 170/5/33/1.5
1 Apple 65/0/17/0
1 Power bar 240/10/42/4.5

Total: 475/15/92/6


7:00PM
8oz chicken breast 220/46/0/5
1 cup broccoli 31/3/6/0
1 glass of milk 120/8/12/5

Total 371/57/18/10

Complete Totals: 3216/270/427/80

I didnt reach my cal intake because I am a bit confused. You say that there is 4 cals to every gram of protein and carbs and 7 cals for every gram of fat.

So for example:
The back of oatmeal box says 1/2 cup -
Cal 150/Pro 5/Carb 27/Fat 3

So after adding up the grams it would actually be -

Cal 399/Pro 5/Carb 27/Fat 3 Is this correct?





Now my lifting routine might need work, so I would like your opinion on it too.

Mon - Wed - Fri

Squat: 3x10 180lbs 1x3 235lbs
Overhead Press: 3x10 90lbs 1x3 120lbs
Deadlift: 1x10 250lbs
Flat bench press: 3x10 125lbs 1x3 160lbs
barbell rows: 3x10 125 lbs 1x3 150lbs

Thanks for any help.

 

[jambokris]

I would like some advice on how much carbs I should be takin in on a daily basis without over doing it I am happy with my protein and nutrient intake I'm just not exactly sure what to be eating to balance my carbs out?

 

[Hockeyplaya18]

Great INFO, Learning soooo much!!! PUMPED!!!

 

[Vigilante]

Hey guys,

It would be great to get some diet help, actually on testosterone replacement therapy (TRT) right now usin Nebido 1000mg every 10 weeks.

Age: 30
Weight:199
Height: 173 cm
BF % Had Electric Impedenance test about 1 year ago I have gained around 3 kg since but not a great deal more in fat% I think.

Results from Full Impedenance:

Body Fat % - 19%
Rating - Healthy
Acceptable Range 7.0 - 19.9%
Weight 87.0 kg
Fat Weight 16.53 kg
Lean Weight % - 81%
Estimated Metabolic Rate: 1892.15 kcal
Lean Weight: 70.47 kg
Water: 56%
Total Water Weight: 48.72 kg
TDEE: 2932.83
Goals: I want to get Big arms/chest/back whilst also losing abdominal fat.

My fat seems to be mainly mid section as well as loose skin, three years ago I weighed in at 378 and went too crazy with low cal diets,
over the last year I have been weight training, whilst eating better but not really gaining much.

Average day at the moment:

Meal 1 9am: cal/fat/carb/pro

140g Rolled Oats 498/11/84/15
1 scoop mp Impact Whey Protein 98/2/2/18


Meal 2 11:30am :cal/fat/carb/pro

120g Rolled Oats 427/10/72/13
Tinned Tuna Chunks 128/1/0/30

Workout 1pm: 40-45 mins weights / 20 mins slow cardio

Meal 3 2:30pm cal/fat/carb/pro

1.5 scoops mp Impact Whey 147/3/2/30
50g Maltodextrin powder 190/0/47/0
1 Banana 105/0/27/1

Meal 4 5-5:30pm: cal/fat/carb/pro

75g Brown Rice 265/2/56/5
100g Diced Chicken Breast 108/0/0/24
100g Garden Peas 71/1/10/6
Small Onion 27/0/6/1
2 tsp Sunflower Oil 83/10/0/0

Meal 5 8:30pm: cal/fat/carb/pro

4 Oat cakes 180/8/23/4
100g Cottage Cheese 60/1/5/9
5g Branston Pickle 5/0/1/0
10g Pickled Onions 3/0/1/0
20g KP Salted Peanuts 118/10/2/6
250ml Semi Skimmed Milk 123/4/13/9