Free Diet Advice from 3J

[Football_Bodybuilder90]

Diet Help Please

Hey There, Just looking for some help regarding setting up a diet for dropping some bodyfat, my body is usually pretty good at maintaining strength (was 290 @ 24% benching over 335, now im 265 @ 19% still over 3's on bench) But i feel as though im losing muscle mass die to improper diet. here are my stats:

6'3" 265-270 @ 19% BF

lean mass = 214.65 ( 97.56kg)

2477 BMR (train 5 days a week)

TDEE= 3839

Here is a sample of diet I was told to follow which seems to make no sense to me, as there are too many shakes and the macros seem way off...


Breakfast

6 Whole Eggs
Toast x2
Olive oil (pan lubrication)
Protein Shake (1 Scoop in water)

Totals: 920 Calories, 50g Fat (eggs and oil) 77g Protein.

Snack 1

Shake (3 scoops protein)
1 Cup oats, blended into shake

Totals: 1020 Calories, 15g Fat, 93 grams protein

Lunch

2 Cans Tuna
4 slices whole wheat bread

Totals: 680 Calories, 6g Fat, 80g Protein

Snack 2


Shake (3 scoops protein)
1 Cup oats, blended into shake

Totals: 1020 Calories, 15g Fat, 93 grams protein


(Workout)


Dinner

8oz chicken breast
400g of sweet potato

Totals: 580 Calories, 6g Fat, 54g Protein


Snack 3

1 Cup Cottage Cheese

Totals: 180 Cals, 28g Protein


DAILY TOTALS:

4400 Calories

92g Fat

417g Protein


Thanks alot, and hope you can tweak it for me, Im going back to training camp in August so im looking for a diet that will keep strength gains to max possible, but intend to maybe get down to 245 or so.

**my training right now is a Periodization style, with high reps in the beginning weeks and slowly working down to 5 reps in the 4th then returns back to 15 reps in the 8th week**

Thank you

 

[3J]

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.

this diet is horrible... your eating the amount my female clients eat..

you should be eating somewhere around 2500 calories to cut.. overhaul for sure.. protein has to be high.. around 250.. carbs around 150-200.. and the rest fats

 

[3J]

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

the diet looks clean.. what i would do is drop the fats a little.. by about 30g.. and up your carbs by about 80g.. except for that your g2g

 

[3J]

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

what was your original post number stealth?

 

[3J]

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
what kind of potato
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
the power bar is unacceptable eat real food
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
drop the power bar.. eat real food..
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
so drop the chicken for some lean beef here
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.
actually i said its 9cals to 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.

you have to step it up.. the lifting routine is ok.. i could use some work

 

[3J]

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?

lol.. am i supposed to be psychic and just know your stats???

go back and read post 1

 

[3J]

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

thanks bud! glad your enjoying it

 

[3J]

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

ok.. whats your totals for the macros??

also you should not be eating carbs before bed...

 

[3J]

Hey There, Just looking for some help regarding setting up a diet for dropping some bodyfat, my body is usually pretty good at maintaining strength (was 290 @ 24% benching over 335, now im 265 @ 19% still over 3's on bench) But i feel as though im losing muscle mass die to improper diet. here are my stats:

6'3" 265-270 @ 19% BF

lean mass = 214.65 ( 97.56kg)

2477 BMR (train 5 days a week)

TDEE= 3839

Here is a sample of diet I was told to follow which seems to make no sense to me, as there are too many shakes and the macros seem way off...


Breakfast

6 Whole Eggs
Toast x2
Olive oil (pan lubrication)
Protein Shake (1 Scoop in water)

Totals: 920 Calories, 50g Fat (eggs and oil) 77g Protein.

Snack 1

Shake (3 scoops protein)
1 Cup oats, blended into shake

Totals: 1020 Calories, 15g Fat, 93 grams protein

Lunch

2 Cans Tuna
4 slices whole wheat bread

Totals: 680 Calories, 6g Fat, 80g Protein

Snack 2


Shake (3 scoops protein)
1 Cup oats, blended into shake

Totals: 1020 Calories, 15g Fat, 93 grams protein
how the hell are you geting 1000 calories here??????

(Workout)


Dinner

8oz chicken breast
400g of sweet potato

Totals: 580 Calories, 6g Fat, 54g Protein
drop the carbs here

Snack 3

1 Cup Cottage Cheese

Totals: 180 Cals, 28g Protein


DAILY TOTALS:

4400 Calories

92g Fat

417g Protein


Thanks alot, and hope you can tweak it for me, Im going back to training camp in August so im looking for a diet that will keep strength gains to max possible, but intend to maybe get down to 245 or so.

**my training right now is a Periodization style, with high reps in the beginning weeks and slowly working down to 5 reps in the 4th then returns back to 15 reps in the 8th week**

Thank you

you need to get down to 3500 calories

 

[3J]

sorry to everyone who had to wait so long.. lets just say some life changing stuff has happened to me over the last month and i have been a bit busy.. thanks for your patience

 

[Vigilante]

ok.. whats your totals for the macros??

also you should not be eating carbs before bed...

Sorry


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



Totals

kcal - 2636
Fat - 61 Grams
Carbs - 340 grams
Protein - 171 grams

I do use fitday and have been upto around 2900-3000 kcal but thats with taking my meal 4 and duplicating it for meal 5, contains carbs with brown rice however.

Also im not happy with protein coming from whey powders, especially in the morning meal. I have been taking Tuna to 2 cans per day for the last week or so so Protein is now around 190-200 grams.

For the last week its more like:

Meal 1

140g Rolled Oats 498/11/84/15
1 x Whey Prot 98/2/2/20
64g Tuna Chunks 64/0/0/15

Meal 2

100g Oats 356/8/60/11
1 x Whey Prot 98/2/2/20
128g Tuna 128/1/0/30

Meal 3 - pwo

1.5 x Whey Prot 147/3/2/30
50g Maltodextrin 190/0/47/0
1 Banana 105/0/27/1

Meal 4

100g Brown Rice 353/3/74/7
120g Diced Chicken Breast 130/0/0/29
100g Peas 71/1/10/6
Small Onion 27/0/6/1
2 tsp Sunflower Oil 83/10/0/0

Meal 5

2 x Soya+Linseed Bread (Burgen) 226/8/22/13
110g Turkey 227/11/0/31
40g Cheese 164/14/0/10

Totals

2,966 Kcal
72g Fat
335g Carbs
239g Protein

 

[Football_Bodybuilder90]

you need to get down to 3500 calories

Even if im doing 45 mins of cardio 4 days a week? 3500 wont be too low?


**1000 calories mostly come from the oats, I use the Whole Oats, and they say 330 per 1/2 cup on the bag.. and then 120 per scoop of protein, (660+360 gives me 1020 cals?**

 

[Dallen]

Age: 22
Weight: 236 Lbs
Height: 6"2
BF %: ~17%
Goals: Put on some LBM while losing BF
BMR: 2294.56
TDEE: 3556.57

Monday: chest/Tris
Tuesday: Back/Bis
Wednesday: Shoulders/Traps
Thursday:Legs
Friday: Bis/Tris
Saturday + Sunday: Cardio/Rest

I try to do cardio 3 times a week. Usually walking on an incline. Should I up it and maybe start running??

Meal1
2 Scoops protein : 294/6/10/50
1/2 cup Oats : 300/5/54/12
1/2 cup egg whites : 60/0/0/14
Total: 654/11/64/76

Meal 2
8 oz Chicken Breast : 238/2.4/2.4/49.6
Peeled carrots : 35/0/8/1
Total: 273/2.4/10.4/50.6

Meal 3
Can Light Tuna : 121/1.5/0/30
baby Spinach : 15/0/2/2
Total: 126/1.5/2/32

Meal 4
8 oz Chicken Breast : 238/2.4/2.4/49.6
1 cup sweet Potato : 249/0.5/58/4.5
Total: 487/2.9/60.4/54.1

Workout

Meal 5 Right after workout
2 Scoops protein : 294/6/10/50
2 Banana : 210/0.8/54/2.6
Total: 504/6.8/64/52.6

Meal 6
Lean Ground Beef : 398/22/0/46
Brown Rice : 300/3/68/6
Spaggetti Sauce : 50/1/8/2
Total: 748/26/76/54

Meal 6
1/2 cup cashews : 340/26/18/10
1 cup broccolli : 31/0.3/6/2.6
Total: 371/26.3/24/12.6

Meal 7 before bed
1 Scoop casein : 102/0/4/25


Totals : 3265/76.9/304.8/356.9

I also take a multi -vitamin and fish oils ED

Fairly new To the whole diet thing but trying my best. Would be awesome if you could critique my Diet. Thanks alot for you help!!

 

[Blade123]

3J,
Sorry about PMing you, didnt know about this free advice. Im 6'2 ~19lbs 14-15% bf. was bigger and more muscular 2 months ago, ~203 13-14%bf, but had mononucleosis for a month and loss 12 pounds, trying to bulk Im 21 yrs old and at college and planning to do first cycle. Before ppl kill me and say im too young, my natural t is screwed up, i was diagnosed with low t last year, had been low for a while due to accident as a kid. So my goal is to bulk up to atleast 220 pounds pretty leanly. BMR~2019 TDEE~3130 cal. That being said when i bulk i feel that i eat much more than that, ectomorph body, not natural lean, but natural not alot of bf. Workout 4x per week upper lower split. I worked out hard. Heres the log info: http://www.steroidology.com/forum/my-steroid-cycle-forum/618954-my-first-cycle-log.html

Normal day food looks like (btw i eat 4x perday +PWO shake)
breakfast: eggs, oatmeal, fruit (can have cottage cheese and sometimes hardboiled eggs)
lunch: wheat sub with alot of turkey and ham, lots of veggies, fruit, cottage cheese, whatever the dining hall has in line
lunch2: wheat sub with alot of turkey and ham, lots of veggies, fruit, cottage cheese, whatever the dining hall has in line
dinner: lunch: wheat sub with alot of turkey and ham, lots of veggies, fruit, cottage cheese, whatever the dining hall has in line

I posted some additional food details in the log

Anyway you can help me? Thanks man

 

[mightymike5243]

looking for diet advice

ok guys im a noob here, but i am looking for some diet advice, starting my first bulk cycle, stats are
28yrs
5'3
180lbs
about 14-15 bf
looking to bulk and then at the end of the cycle cut
so here are my meals

meal 1
2 cups fat free milk
1 large banana
2 egg whites
4 oz strawberry yogurt
1/2 cup oats

meal 2
1 lrg chicken breast
1 cup orange juice

meal 3
2 cups fat free milk
1 large banana
2 egg whites
4 oz strawberry yogurt
1/2 cup oats

meal 4
1 large can tuna mixed with mustard
1 cup cottage cheese

meal 5
10 oz steak
1 cup cottage cheese

meal 6
2 cups cottage cheese
2 cups v8
2 tbsp peanut butter

for a total of
3539 cals
76.9 grams fat
322.2 grams carbs
391 grams protein

im sure there are some things that can be worked out and need to be changed, thanks much

 

[mightymike5243]

day 2

ok so this is my diet for day two, let me know what one is better

meal 1
1.3 cups fat free milk
1 large banana
1 tbsp peanut butter
2.6 oz yogurt
1/3 cup oats
2.5 large whole eggs

meal 2
2 cups orange juice
1 large chicken breast

meal 3
1 large chicken breast
1 medium apple

meal 4
1.3 cups fat free milk
1 large banana
1 tbsp peanut butter
2.6 oz yogurt
1/3 cup oats
2.5 large whole eggs

meal 5
1.3 cups fat free milk
1 large banana
1 tbsp peanut butter
2.6 oz yogurt
1/3 cup oats
2.5 large whole eggs

meal 6
10 oz beef
2 cups v8

for a total of
3958 cals
119.9 grams fat
382.8 grams carbs
350.7 grams protein

 

[bcopp]

age-21
weight-206 lbs
height-6'0
bf-decently low, im about 6 weeks into my cut. i would guess 10%.
GOALS- gain as much muscle as possible off my upcoming cycle (mid april). a little fat is fine because i cut that fairly easy. training purely from a bodybuilding standpoint.

TDEE-got it to roughly 3300.

workout routine-havent set one yet for the upcoming bulk. it will probably be the one bodypart per day, except ill put bis in with chest and probably put tris and shoulders together. i enjoy that routine.

the diet: I just threw this together like 30 minutes ago. i created this diet early so that i can tweak it before i start my bulk. all my diets i have created have bulked me up well, and my current diet is cutting fat without muscle loss. i would just like your input.

my cycle will be 12 weeks of test-e. kickstarting and ending it with epistane. supporting supps and post cycle therapy (pct) are all lined up.

it goes protein/carbs/fats. i use grams a lot because they make it easier to fine tune IMO


Breakfast 8:00 a.m.
2 cups egg whites 48/8/0
5 slices ezekial bread 15/80/0
1 oz almonds 6/3/14
total-69/91/14

Meal 2, preworkout 11:00 a.m.
226g chicken breast 54/0/2
125g basmati rice 11/100/0
serving olive oil 0/0/14
total-65/11/16

ill arrive at the gym at 1-1:130 pm.


post workout shake by 3 p.m.
2 scoops protein 48/6/2
75g maltodextrin 0/71/0
total 48/77/2

Post workout meal (about 5 p.m.)
240g 99/1 turkey breast 55/0/2
165g oats 21/95/10
21g honey 0/17/0
total-76/112/12 (i know this protein is pretty high, but i try to get 50+ protein from my meat sources and the oats happen to have a fair amount in them too)

Meal 5 about 7 pm
300g salmon 60/0/30
280g yam 6/70/0
total 66/70/30

Meal 6 about 9:30 p.m.
250g lean ground meat 65/0/28
total-65/0/28

Total Macros 389/450/102. 4274 calories. since im on a cycle, should i add in more protein than that? i could drop some carbs if my calories get too high. my last bulk i was taking in 570 carbs and that was obviously too much because i gained a little more fat than i wanted.

Now I know its best not to put fat and carbs in the same meal, but when bulking thats nearly impossible. I made sure all the carbs are low GI except post workout. Im pretty bad with shakes so not sure how that post workout shake looks. I didnt mention veggies in there but ill be consuming vegetables in a few of my meals.

thanks. hopefully i didnt make any typos anywhere.

 

[3J]

Sorry


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
drop the maltodextrain for a white bagel
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



Totals

kcal - 2636
Fat - 61 Grams
Carbs - 340 grams
Protein - 171 grams

I do use fitday and have been upto around 2900-3000 kcal but thats with taking my meal 4 and duplicating it for meal 5, contains carbs with brown rice however.

Also im not happy with protein coming from whey powders, especially in the morning meal. I have been taking Tuna to 2 cans per day for the last week or so so Protein is now around 190-200 grams.

For the last week its more like:

Meal 1

140g Rolled Oats 498/11/84/15
1 x Whey Prot 98/2/2/20
64g Tuna Chunks 64/0/0/15

Meal 2

100g Oats 356/8/60/11
1 x Whey Prot 98/2/2/20
128g Tuna 128/1/0/30

Meal 3 - pwo

1.5 x Whey Prot 147/3/2/30
50g Maltodextrin 190/0/47/0
1 Banana 105/0/27/1

Meal 4

100g Brown Rice 353/3/74/7
120g Diced Chicken Breast 130/0/0/29
100g Peas 71/1/10/6
Small Onion 27/0/6/1
2 tsp Sunflower Oil 83/10/0/0

Meal 5

2 x Soya+Linseed Bread (Burgen) 226/8/22/13
110g Turkey 227/11/0/31
40g Cheese 164/14/0/10

Totals

2,966 Kcal
72g Fat
335g Carbs
239g Protein

so your biggest problem here in the second meal plan is all the whey protein.. more then 50% of your protein is coming from whey.. this is horrible.. you should consider eating real food!!!

 

[3J]

Even if im doing 45 mins of cardio 4 days a week? 3500 wont be too low?


**1000 calories mostly come from the oats, I use the Whole Oats, and they say 330 per 1/2 cup on the bag.. and then 120 per scoop of protein, (660+360 gives me 1020 cals?**

do the cardio.. all calories.. better to do cardio for your health and eat more.. only reduce cardio when you have exhausted everything else

 

[3J]

Age: 22
Weight: 236 Lbs
Height: 6"2
BF %: ~17%
Goals: Put on some LBM while losing BF
BMR: 2294.56
TDEE: 3556.57

Monday: chest/Tris
Tuesday: Back/Bis
Wednesday: Shoulders/Traps
Thursday:Legs
Friday: Bis/Tris
Saturday + Sunday: Cardio/Rest

I try to do cardio 3 times a week. Usually walking on an incline. Should I up it and maybe start running??

Meal1
2 Scoops protein : 294/6/10/50
1/2 cup Oats : 300/5/54/12
1/2 cup egg whites : 60/0/0/14
Total: 654/11/64/76

Meal 2
8 oz Chicken Breast : 238/2.4/2.4/49.6
Peeled carrots : 35/0/8/1
Total: 273/2.4/10.4/50.6

Meal 3
Can Light Tuna : 121/1.5/0/30
baby Spinach : 15/0/2/2
Total: 126/1.5/2/32

Meal 4
8 oz Chicken Breast : 238/2.4/2.4/49.6
1 cup sweet Potato : 249/0.5/58/4.5
Total: 487/2.9/60.4/54.1

Workout

Meal 5 Right after workout
2 Scoops protein : 294/6/10/50
2 Banana : 210/0.8/54/2.6
Total: 504/6.8/64/52.6

Meal 6
Lean Ground Beef : 398/22/0/46
Brown Rice : 300/3/68/6
Spaggetti Sauce : 50/1/8/2
Total: 748/26/76/54

Meal 6
1/2 cup cashews : 340/26/18/10
1 cup broccolli : 31/0.3/6/2.6
Total: 371/26.3/24/12.6

Meal 7 before bed
1 Scoop casein : 102/0/4/25


Totals : 3265/76.9/304.8/356.9

I also take a multi -vitamin and fish oils ED

Fairly new To the whole diet thing but trying my best. Would be awesome if you could critique my Diet. Thanks alot for you help!!

for someone who is fairly new you did a damn good job..

i would like to see more veggies in the mix.. add a full salad or two

also all this meat has to be cooked.. what are you cooking it with?? is it oil?? because that has alot of fat in it

i also see a lack of healthy fats.. but before i say anything about that i need the last question answered