Free Diet Advice from 3J

[3J]

3J,
Sorry about PMing you, didnt know about this free advice. Im 6'2 ~200lbs 16% bf, not sure on exact weight or bf b/c i got mono almost 3 weeks ago and have been unable to work out since and have lost muscle, was 203 ~13%ish then. 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

not trying to flame but i need this more organized like everyone else's... this is a head ache to read!

 

[3J]

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

bmr/tdee?

 

[3J]

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 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.
yea i understand... sometimes you cannot avoid the carb/fat mixture.. sometimes its actually benefitial
thanks. hopefully i didnt make any typos anywhere.

so the diet looks fairly solid.. maltodextrin post workout is not my first choice but it is acceptable..

what im worried about is your calorie intake..

imo... drop your fats so your at 3900 calories at the start of cycle.. up calories by 200 every 2 weeks starting at week 3 till week 9.. after that up it by 100 calories..

 

[bcopp]

so the diet looks fairly solid.. maltodextrin post workout is not my first choice but it is acceptable..

what im worried about is your calorie intake..

imo... drop your fats so your at 3900 calories at the start of cycle.. up calories by 200 every 2 weeks starting at week 3 till week 9.. after that up it by 100 calories..

thanks a lot 3j its appreciated. i will do that.

 

[mightymike5243]

ok my bmr is 1819 my tdee is about 2900, thanks 3j

 

[TheDieselZ]

Age: 21
Height: 5'9
Weight: 197
Bodyfat: 16%
Goal: get down to 10% with minimal (ideally, 0) muscle loss. It's all about leanness. Trying to get my abs as noticeable as possible. Strength gain and mass gain would be a nice addition that I would totally welcome, but not anywhere near a priority as burning fat.

Currently running trenavar (pro hormone that converts to real tren), clen (2 weeks on 2 weeks off), t3 at 75/day, and Androhard v3 at 6/day.

My workout schedule consists of four 90 minute lifting sessions with free weights per week. High intensity. Cardio, 4 to 6 20 minute card sessions per week. Jog, elliptic, boxing, or swimming.

What calorie intake would you recommend for this cut given what I'm taking? What macro ratios would you recommend?

I've been cutting at 2250/day. Is this enough calories?

 

[bigmicky]

Ok see what you can make of this 3J. Thanks in advance.
Age: 38
weight: 104kg/229lb
height:6’3”
bf: approx 18%
goals.. BF=10-12%
BMR: 2213
TDEE: 3431
Goals; to lean up see abs for the first time ever.

Meal 1 pro/fat/carb/cal
4 whole eggs 28/8.5/0.6/337
¾ cup eggwhites 15/0/0.5/62
Cup of mushrroms/ 4/0.4/0.4/30
handful baby spinach leaves

Meal 2
1 ½ scoops dymatize whey mixed with water 36/4/3/171
30g almonds 5.9/16.4/1.4/180
1 Apple 0.4/0/14.6/68
Meal 3(post w/o)
200g (cooked) chick breast 62/7.1/0/330
30g cashews 5.1/14.8/5.0/175
1 cup basmati rice/splash of sweet soy sauce 4.1/2.6/34.8/14
Meal 4
1 ½ scoops dymatize whey mixed with water 36/4/3/171
30g almonds 5.9/16.4/1.4/180
Meal 5
200g (cooked) chick breast 62/7.1/0/330
30g cashews 5.1/14.8/5.0/175
Broccoli
Meal 6
1 ½ scoop casin 36/3/6/180
30g almonds 5.1/14.8/5.0/175
Banana 3.8/0.2/44.6/203
TOTAL 314.4Pro/114.1Fat/125.3Carbs/2781cals

Progress has stall the last few weeks. Need to change a few thing?

Work out wieghts 5 time a week with cardio straight after 30mins.

 

[Vigilante]

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!!!

Thanks 3J, I started to see where I was going wrong while reading other posters diets.

I have now taken Whey Protein to 2 scoops directly after workout and no more.

an average day is now like this:

Meal 1:

120 g Oats
3 whole large eggs

Meal 2:

1 Sweet Potatoe
130g Tuna
40 g Light Mayo
30 g Cheese

Meal 3 (pwo):

2 Banana's
2 x whey protein
1 tbsp Natty PB

Meal 4:

Chicken Breast
100 g Brown Rice
80 g Garden Peas
1 x Small Onion

Meal 5:

130g Tuna
2 x Burgen Bread
30 g Cheese

Meal 6:

1 x cup Homemade Cottage Cheese

Wont workout macros because I do eat slightly different most days at meal 2 and 3 if its a non workout day but its usually around 2900-3000 kcal at fitday.

Fats: 100 Grams / 35 Satuated
Carbs: 280-300 Grams
Protein : 210-230 Grams

Reason I dont go lots of egg whites in the morning meal at present is they dont taste good to me if they are not whole and also isnt it a waste? the yolk has far more Protein.

I seem to workout better if I eat Tuna...not sure why?

 

[David12]

Age: 22
Height: 5' 9"
Weight: 208
BF%: 16%
TDEE: 3,288 calories
BMR: 2,121


AAS:
test prop 50mgs ed wk 1-10
tren Ace 50mgs ed wk 1-8
Masteron or Winstrol (winny) 50mgs ed wk 1-8
Clen 2 weeks on 2 weeks off wk 1-10
Ecy stack on clen off weeks wk 1-10
Caber .5mg 2x a week weeks 1-8
Aromasin, Letro, Nolva, Clomid on hand


Goals: My goals are to shred off as much body fat as possible.
And if possible to pack on some muscle simultaneously, or at least maintain what i have.
I came across this diet on this site i believe. I copied and pasted this into microsoft word a long time ago.
I can probably find the link though if you need it. But yeah, this diet was not created for me
but it looks like something that really might help cut down my waist/lovehandles/bodyfat and help me shred up.
Also, i should add the guy that wrote this was about 5'9' 210lbs 15% bodyfat.
Hope you can help. Thanks man.

Week 1:
Cardio ***8211; 30 min am; 5 days/wk
Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water


Week 2:
Cardio ***8211; 40 mins am; 5 days/wk
Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

Week 3:
Cardio ***8211; 50 mins am; 6 days/wk
Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water


Week 4:
Cardio ***8211; 1 hr am; 6 days/wk
Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water


Week 5:
Cardio ***8211; 35 mins am, 30 min pwo or evening; 7 days/wk
*begin carb rotation (2 days low carb, 1 day carb load)
First 2 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Third day
Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Repeat


Week 6:
Cardio ***8211; 40 mins am, 30 min pwo or evening; 7 days/wk
* continue carb rotation
First 2 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Third day
Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Repeat


Week 7:
Cardio ***8211; 45 min am, 30 pwo or evening; 7 days/wk
*harsher carb rotation (3 days low carb, 1 day carb load) and begin calorie reduction
First 3 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Fourth day
Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Repeat


Week 8:
Cardio ***8211; 50 mins am, 30 min pwo or evening; 7 days/wk
*continue harsh carb rotation and calorie reduction
First 3 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Fourth day
Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

Week 9:
Cardio ***8211; 55 min am, 30 min pwo or evening; 7 days/wk
*begin keto diet (no carb).
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions

Week 10:
Cardio ***8211; 1 hr am, 30 min pwo or evening; 7 days/wk
*continue keto
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions


Week 11:
Cardio ***8211; 1 hr am, 35 min pwo or evening; 7 days/wk
*begin keto/no fat rotation. competitor trainer helped arrange this.
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
B Day:
*no fish oil or CLA
Meal 1 ***8211; 12 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder in water
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 4 ***8211; 2 scoops protein powder in water
Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 6 ***8211; 12 egg whites with spinach and onions
Repeat

Week 12:
Cardio ***8211; 1hr am, 40 min pwo or evening; 7 days/wk
*harsher keto/no fat rotation, no sugar free/diet snacks.
A Day:
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
B Day:
*no fish oil or CLA
Meal 1 ***8211; 12 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder in water
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 4 ***8211; 2 scoops protein powder in water
Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 6 ***8211; 12 egg whites with spinach and onions
C Day:
*no fish oil or CLA
Meal 1 ***8211; 12 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder in water
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 4 ***8211; 2 scoops protein powder in water
Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 6 ***8211; 12 egg whites with spinach and onions
Repeat

 

[trackstar19]

Hey 3J - This thread is fantastic. I'd love to see what you think of my diet/current routine.

Stats:
age 22
5'11 206lbs 9-10% BF

Currently on:
Test E 200mg EW, Tren E 400mg EW. T3 50MCG a day, clen 120mcg a day

My diet usually consists of 300g protein, 300-500g carbs, and 60-100g fats (i know, quite the variation between those two numbers)

I've been 5-7% BF many many times, and realistically I know I should just drop my carb intake down to more around 150-200g a day and that alone should bring me back into the 7-8% range fairly quickly. I usually do cardio 4-5 times a week, normally 30-45 minutes keeping my heartrate around 155-170.

Diet mostly consists of: egg whites &fat free cheese, 2-3 scoops of 26g whey protein powder, grilled chicken, tuna, oats, natty PB, peanuts, potatoes, fruits, and some veggies.

I'll go low carb all day until before my workout at night, in which case i'll usually take in 150-200g carbs before hand. Then after the workout I'll take in another 50-100g carbs as well as 50-70g protein. Night time is what kills me, once i have the carbs before and after my workout my body starts to crave them, and it always takes me forever to fall asleep at night so i'll end up ruining my diet and going back into the kitchen and downing another 200-300g of carbs and 30-40g of fat. I know if i can stop doing this i'll be at 6% in no time. Any suggestions on what i should change, or on how i can help curb this night time eating habit? I know will power is the obvious answer, but any other tips/tricks?

Thanks in advance!

 

[Dallen]

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

The chicken I cook with EVOO... So that will add some fat. Don't really measure it out.. Just drop a bit in...

For other healthy fats I could add some Walnuts, peacans or almonds.... When is it best to eat those? Before Bed??

Also about my question on Cardio.. From what I've heard you say its best to keep HR @ around 130.. Is that beacause its best for fat burning?

 

[shearerr]

Height 177cm
Weight 70 kg
BMR: 1630
TDEE: 2801

My goal is to gain 10-15 lbs of lean mass

Mon 10-11 pm: Biceps, Triceps 1.30pm: Cardio 30-35 min cardio
Tues :1:30pm 45min cardio
Wed: Off
Thur 10-11 pm: Chest, 1:30pm: 30-35min cardio
Fri 10-11 pm: Back,1:30pm: 30min cardio
Sat: 8:00pm 45min cardio
Sun 8:00pm : Shoulders, 1:30pm: cardio 30-35 min

Diet:
10am
Meal 1
-1 cup of Quaker oats uncooked
-one cup of no fat greek yogurt
-one cup of egg whites
Total: 560 cal.,74 gr of crabs, 53 gr protein, 5gr fat

1pm
Meal 2
-two slices of hole wheat bread
150gr of slices of turkey oven-roasted breast
-peanut butter 9gr
-spinach
-2 slices of fat reduced Swiss cheese
475 cal. 48 protein, 40 carbs, 14 fat

4pm
Meal 3
-Ahi tuna
-Brown Rice o.5 cup
-mixed salat
-1 tablespoon of olive oil
715 calories,protein 61, carbs 73,18 gr fat

7pm
Meal4
-two slices of hole wheat bread
150gr of slices of turkey oven-roasted breast
-peanut butter 9gr
-spinach
-2 slices of fat reduced Swiss cheese
475 cal. 48 protein, 40 carbs, 14 fat

9:30-10:00 pm
Meal 5
Shake
-Whey Isolate Protein
-1 cup of Oats
-9 gr of peanut butter
593calories, 63protein, 64 carbs, 21 fat

12:00 am
Meal 6
-one cup of egg whites
- two slices of whole grain bread
- 135 gr of chicken breast roasted
489calories ,65 protein, 45 carbs, 7 fat

Total: 3303 Calories, 345 protein, 331 carbs, 80 fat

 

[ogu]

Age- 23
Height- 179cm/5 11
Weight- 91kg/200lb
Bf- 14% at a guess
BMR- 2058
TDEE- 3200

Aim is to gain as much LBM next cycle as possible, but with minimal fat gain. Last cycle I learnt a few things not to do and gained too much fat on cycle which resulted in cutting early and losing too much of my gains.

Diet;

7:30am- whey protein, 3/4 cup of rolled oats, 1/2 banana and milk in a smoothie. 604 cals p-66/f-14/c-65

10:30am- 6 whole eggs, 100g cottage cheese, asparagus. 499 cals p-49/f-32/c-6

1pm- 200g chicken breast, 1cup avocado, salad and 1tbsp olive oil. 635 cal p-60/f-36/c-0

4pm-PWO- 200g mince, 1 1/2 cups of brown rice and salad. 633 cals p-54/f-18/c-54

6:30pm- train

8pm- whey protein and dextrose. 382 cals p-50/f-0/c-60

9pm- 200g beef/chicken, 1cup brown rice, veggies. 496cal p-50/f-7/c-40

10pm-before bed- 500g cottage cheese, fish oil. 515cal p-50/f-21/c-30

Throughout the day 50 cashew nuts
447cal p-13/f-38/c-12

Total: 4211cal p-392/f-166/c-267

Also do you recommend starting at a lower total calorie intake and increasing it gradually?

Workout looks like this;

Monday- Chest
Incline d'bell press 4x8-12
Incline d'bell flys 3x8-12
Bench press 4x6-10
Dec press 3x8-12 s'set with flat cable flys 3x8-12

Tuesday- back/traps
Deadlift 4x6-8
Chins 4xmax
Bent-over rows 4x8-12
1-arm d'bell rows 3x8-12
Cable lat pulldown 3x10-12 s'set with cable pullovers 3x8-12
Cable shrugs 4x10-15 s'set with close grip upright rows 4x8-12

Wednesday- legs
Squat 4x6-12
Lunges 3x8-12
Leg press 3x8-12
Leg extension 3x8-12
Lying leg curl 4x8-15

Thursday- off

Friday- shoulders/traps
D'bell press 4x6-10
Wide grip upright rows or clean and presses 4x8-12 s'set with lat raises 4x8-12
Cable rear delt 4x8-12 s'set with d'bell front raises 3x8-12
Wide grip b'bell front raises(partial reps) 1x25 (optional)
B'bell shrugs 5x15,12,10,8,6
Seated d'bell shrugs 3x20

Saturday- arms
a-dec close grip bench 4x6-10
a-wide grip b'bell curl 4x6-10
b-o'head d'bell extention 4x8-12
b-preacher hammer curls*4x8-12
c-dec d'bell ext 3x8-12
c-d'bell curl 3x8-12
d-rev grip cable ext 1-arm 3x8-12
d-incline b'bell curl 3x8-12

Calves/abs Monday/Wednesday/Saturday*
a-Standing calf raises 4x15-20
a-Leg raises 4x12-15
b-Calf machine raises 3x8-15
b-Cable crunch 3x12-20
c- stomach vacuums*

Cycle is;

Eq- wk 1-13 @ 600mg/week. Frontload week 1 @ 1200mg. (2x600mg shots)*
Hit peak blood levels week 2

Test e- wk 1-14 @ 500mg/week.*
Frontload week 1 @ 800mg/week.*
(2x400mg shots)
Hit peak blood levels week 2

I hope that covers all the info you need.

Thanks.

 

[ogu]

Also will be doing low intensity cardio (walking) 3xweek at 45-60min per session.

I can post a pic if required to determine bf%

 

[daufc]

hi, heres my diet and routine!

Age 31
weight 78kg
height 5ft 9
bf i would say my its below 10% as im very lean
Goal to bulk up

My average day is:
8:00 shake with oats and whey protein, then a fruit bar
protein 31.55g/ cal 413.5g/ fat 7.85g

10:00 Wholemeal chicken sandwich and half a bagel
protein 40.78g/ cal 492.28/ fat 15.55g

13:00 2 chicken breast and rice, yougurt, 2 fruit bars, nutri-grain bar, whey protein shake
protein 67.45g/ cal 1436g/ fat 17.6

16:00 same as 10:00

18:00 pre-work out, creatine and whey protein
protein 24.2g/ cal 110g/ fat 0.9

20:30 post-work out, creatine and whey protein.
protein 24.2g/ cal 110g/ fat 0.9g

21:30 2 chicken breast and rice.
protein 30.6g/ cal 621g/ fat 3g.

then off to bed to get ready for another
groundhog day tomorrow!

Total:
protein- 259.56g
calories- 3,675.06g
fat- 61.35

i train 3/4 times a week at the gym, i used to do MMA twice a week aswell but i have given up all forms of cardio to try and bulk up. my job is a mechanic so im always on my feet and quite a physical job. ill be honest and i only stick to this diet on weekdays and usually i eat what i like on weekends.... any advice would be appreciated!

 

[slair]

hey 3J!!

first of all thank you for all your information on this website, my diet still sucks but its worlds better than it once was believe it or not. 3 weeks ago i started to clean up my diet based on info from you and I feel like im getting results so thank you!!

AGE: 24
HEIGHT: 5'7
WEIGHT: 168
BF%: 12/13? pics included
GOALS: To get 10% bodyfat or lower for summer time without losing muscle mass!
BMR: 1800-1850
TDEE:2800-3k

WORKOUT SCHEDULE:

mon: back/bi's/shoulders
tues: chest/tri's
wed: legs
thurs:back bi's/shoulders
friday: chest/tris
optional saturday: miscelaneous

** 15 min elipitical cardio at 85% hr max after weight training each workout

CYCLE HISTORY: first test-e cycle of 500mg/week for 12 weeks finished 2 months ago. pct was clomid

CURRENT SUPPLEMENTS: creatine/soy protein/multivitamin

FUTURE PLANS: giving clen a shot for my rat research from rui, gonna do 2 week on 2 week off protocol.....maybe speed up some fat burning...will start this in a week or so.

Also going to start test-e 600 mg/week for 12 weeks with dbol kickstart at 30-40 mg for 4 weeks in about 2 months....goal is to limit fat gain as much as possible this time around with good diet!!!

SAMPLE DAILY MEALS:

Meal 1: 1 cup oatmeal
1 medium banana
1 slice of whole grain bread w/peanut butter
2 cups creatine/water mixed drink

meal 2: Soy protein/milk mixed drink
1 Peanut butter jelly sandwich (whole grain bread)
1 apple/carrots or nutrigrain bar

meal 3: 2 medium sized chicken breasts (skin not eaten)
1 cup mixed vegetables (boiled)
1-1 1/2 cups brown rice
2 cups water, milk or orange juice

meal 4: 1 peanut butter and jelly sandwich (whole grain bread)
2 cups water
1 piece of fruit...apple/orange etc


****total calories approx 2700-3k sometimes portions slightly vary.....

 

[slair]

Re

pic of me about 6-7 weeks ago looking watery and holding a tiny bit more fat.

 

[WeiderDisciple]

Diet

22
195lbs
6 foot
12%
Goals are to reach 10% bf and cross 200lbs solid after cycle.
2054 BMR
TDEE 3184

Workout 2 days on and one day off. Going to incorporate morning fasted cardio on rest days once I receive diet advice on how to adjust calories. Find myself to be carb sensitive so I would like to keep carbs as low as I can while still putting on mass. Had great results with anabolic diet but that was leaving me too carb deprived for a cycle IMO. This diet will be the most restrictive on calories and on eliminating sugar I have ever gone. I want the best results from my cycle.

Just wanted to hear some experienced people tell me how this looks to put on some solid gains and keep my fat down if not lose some with fasted cardio in the am. Put my cycle stats in other forum g2g on training and gear but always lookin for help with diet.

Carb Cycling Bulk

High Carb Day

8:00am–Morning Shake–20/20/0
9:00am–Preworkout Shake(NO Shotgun)– 20/0/0
10:00am–PWO Shake–60/75/10
11:00am –Meal #1-4oz beef w/ 6oz rice -25/40/10
1:00pm – Meal #2 – 4 whole eggs w grits + 2tbsp fish oil – 24/27/20
4:00pm – Meal#3 -6oz chicken and 8oz pasta – 40/40/20
6:30pm–Meal#4–6oz chicken 8oz pasta – 40/40/5
9:30pm – Meal # 5 – 6oz chicken – 40/0/5
12:00am – Meal #6 – Greek Yogurt and milk – 30/20/10

310/240/80

1240/960/720

Total Calories – 2920
Gonna Keep the macronutrients for the fat and protein between 280 and 310 and put carbs at 280, 165, and 93 on low carb day.

 

[Ambition2012]

Diet

21, 190 Lbs, 5'11", 11.9% BF ( Current )

Looking to put on lean mass, but also while cutting.

Test Prop 100mg EOD started 2/25/12
-Multi Vitamin, Fish oil, Glutamine, 10g Creatine per day

Workout 5 days a week doing full split of all muscle groups. Sometimes 6 days if I feel I should 2x a certain lacking bodypart or if it needs to be hit a little harder.


9:30Am : Protein Shake 45g, or Cyto Gain Shake w/ 50 carbs

12pm: 6oz beef, chicken or turkey, 1 1/2 cups brown rice or wheat pasta, 1 cup green beans, 12 almonds

3PM : 6oz beef, chicken or turkey, 1 1/2 cups brown rice or wheat pasta, 1 cup green beans, 12 almonds

4pm: Workout

5:15pm: Protein Shake 45g

6:15pm: 6oz beef, chicken or turkey, 1 1/2 cups brown rice or wheat pasta, 1 cup green beans

9:15pm: 6oz beef, chicken or turkey, 1 cup brown rice or wheat pasta, 1 cup green beans

11:30pm: Protein shake 45g

 

[dy595959]

Great Thread! I am excited to get on 3J's program. As soon as payday comes Im on it!

FYI Today

AM
Suppliments
Bran Muffin (Small)

Snacks
1/2 or less Almonds

Lunch
1 serving Turkey Breast Lunch Meat

Snacks
3 EGG Whites Boiled
1 Whole EGG
Almonds

Dinner

Lean Pocket Ham n Cheese
1 bowl Granola Cereal
Milk (Skim)

Thats it and its usual but slightly better then average

Thanks 3J