Free Diet Advice from 3J

[BodybuilderX]

Hey 3J!

I am interested in getting cut/ripped, I am determined and have the patience and the drive to succeed my goal, with the help of gear of course. But DIET is EVERYTHING, Need to make sure my diet is on track and good for me.

Statistics:
Age: 22 years old
Height: 5'10 inches
Weight: 173 lbs
Gender: Male
BF: 15% (Using BF Caliper/Have Excess Water weight from Creatine)
Goals: Current BF: 15%, Goal BF: 8%, Time to attain goal respectively: 12-14 weeks
BW as goal: Does not matter, not under 150 preferably.

BMR: 1760 Calories
TDEE: Daily Lifestyle: Moderate/High (Laying Brick/Contruction Worker) Activity Factor: High
TDEE: BMRxTDEE=2728 Calories

Daily Food Intake/Diet: cal fat carb prot

Meal 1:
5 egg whites 95/0.5/1/21
1 egg yolk 65/3/2/6
1/2 cup blueberries 80/2/18/3
1/4 Almonds 120/8/4/3
1 cup 1% Milk: 145/3/11/5
1 WW Tortilla wrap 120/4/19/3

Meal 2:
1 Can Tuna 185/7/5/30
1 Cup spinach leaves 17/1/3/1
1/2 cup cherry tomatoes: 22/1/14/2
1 tbsp Dijon mustard 50/4/5/1

Meal 3:
7oz chicken breast 290/4/3/38
1/2 cup Greek Yogurt 130/5/15/19
1 cup Mixed Veg 40/0/12/2
1/2 Brown rice 110/3/27/3

Meal 4:
1 cup Jumbo Shrimp 265/7/3/26
1 scoop Protein shake: 75/2/4/25
1/2 cup Oats: 105/3/22/5
1/4 cup Onions 25/2/8/1
1/4 cup Garlic 16/1/7/2
1/2 cup green pepper 23/1/9/1
1/2 cup Crushed tomatoes 45/1/14/4

Meal 4 1/2:
1 scoops Protein powder: 75/4/8/25

Meal 5:
6oz Salmon 180/10/3/30
4oz Sweet potato 135/3/24/2
1 tbsp Almon Butter 65/7/5/4
1 cup Brussel sprouts 30/3/8/3

Meal 6:
1 cup Cottage cheese 130/2/6/28
1 can Oysters 90/9/7/12

Total:
Calories: 2659
Fats: 101g
Carbohydrates: 267g
Protein: 303g
Water intake: 3-4Litres

I follow my diet As much as possible, I'm not perfect, I don't skip meals, but there are times when eating a proper Macro nutrient calculated meal is beyond my reach, therefore i opt for the second best option: Protein shake+Peanut butter+Walnuts OR Almonds+Low-fat milk. Sometimes i also just have a Protein shake +oats with an apple/banana. BUT That is only for one meal. MY other 5 meals are always dial on.

Workout Schedule:
Monday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Chest/Triceps/Abs
Tuesday: Morning Cardio 35 minutes (Skipping)/PM Workout: Back/Biceps/Calves
Wednesday: No Morning Cardio/PM Punching Bag 30 minutes+Circuit Abs
Thursday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Quads/Calves
Friday: Morning Cardio 30 minutes (Stair-Stepper)/PM Workout: Shoulders/Traps/Abs
Saturday: NO CARDIO/PM Workout: Hamstrings/Chest/Glutes
Sunday: REST/Stretching
Stretch 20 minutes ED, 20 minutes Foam Rolling ED, 10 minutes Mobility drills ED

If you could give me any tips as to my diet 3J, i would GREATLY appreciate it, thanks buddy

BBX

 

[weights=life]

hey 3j, so you know my situation. and the shit that happened. anyways, im in my 3rd week of cycle and pissed that im not working with you but i rather get some advice then nothing you know. anyways i calculated bmr at 2455.15 and tdee at 3805.48. not sure if you got the same numbers when we worked together.

cals/pro/carbs/fat
meal one
1 large egg
4 egg whites
3 pieces of 100% whole wheat bread
1 Tablespoon of olive oil
530/36/41/24

meal two
6oz chicken breast
1 cup of green beans
40 almonds
742/65/22/46

meal three
6oz turkey breast
4 pieces of 100% whole wheat bread
507/40/66/9

PWO meal
1 whole bagel
two scoops of whey protein
510/59/56/3

meal four
6oz chicken breast
1 cup of green beans
40 almonds
742/65/22/46

meal five
6oz london broil
1 cup broccoli
1 tablespoon olive oil
482/43/13/30

total calories is 3513/308/220/134. My goal is to cut as much body fat as possible. maybe add lean muscle. but primary concern is to cut body fat. any suggestions?

 

[3J]

Email me bro

hey 3j, so you know my situation. and the shit that happened. anyways, im in my 3rd week of cycle and pissed that im not working with you but i rather get some advice then nothing you know. anyways i calculated bmr at 2455.15 and tdee at 3805.48. not sure if you got the same numbers when we worked together.

cals/pro/carbs/fat
meal one
1 large egg
4 egg whites
3 pieces of 100% whole wheat bread
1 Tablespoon of olive oil
530/36/41/24

meal two
6oz chicken breast
1 cup of green beans
40 almonds
742/65/22/46

meal three
6oz turkey breast
4 pieces of 100% whole wheat bread
507/40/66/9

PWO meal
1 whole bagel
two scoops of whey protein
510/59/56/3

meal four
6oz chicken breast
1 cup of green beans
40 almonds
742/65/22/46

meal five
6oz london broil
1 cup broccoli
1 tablespoon olive oil
482/43/13/30

total calories is 3513/308/220/134. My goal is to cut as much body fat as possible. maybe add lean muscle. but primary concern is to cut body fat. any suggestions?

 

[weights=life]

email sent

 

[Hayesy]

3j from what i hear your the go to man for diet if you dont mind reading a bit could you tell me what you think?
Stats:
20 years old
228lbs
5'10"
16%bf

Diet on an average day:
Morning:
6 eggs
Sprinkle of light cheese
75g bacon
Handfull spinach
Coffee no sugar
2 bits wholemeal mixes grain toast
3g fish oil
Glucoseamine
Daily multi V
50mg clomid

Meal 2:
400g Tune with olive oil
1 cup brown rice

Meal 3:
2 chicken breasts
1 cup brown rice
Coffee no sugar

Meal 4: Pre workout hour before
200mg caffeine
2 chicken breast
1cup brown rice
Tri creatine
500mg Asprin

Meal 5: post workout
Bulking shake 670 calories
Only 2g sugar

Meal 6:
2 chicken breast
1 cup brown rice

Meal 7: before bed
Bulking shake 670 calories

Now you noticed i just stated PCT from an 8 week sust cycle at 500mg per week with tren ace 400mg per week for the first 6 weeks
Please dont flame me for being young on gear..

My question is im trying to tighten up but maintain my size and possibly continue gaining
The only alteration i made which was monday is 45 mins cardio in the am weight session pm i keep my heart rate below 130beats p/m..
I do this cardio 5 days a week from now
Will the cardio alone be enough to get me down to the 10-12%bf mark or will i need to tweek my diet also?
Am going to be getting on T3 once PCT is over

I know its a long post but please help me out i dont wanna waist my time through fault

Cheers hayesy

 

[NbleSavage]

Long time, First Time.

Took the plunge myself last weekend and signed-on with 3Js. Waiting for the advanced carb-cycling awesomess to begin & will post progress throughout.

Current Stats:

6'
195 Lbs
BF conservatively 15%

Goals: lean mass, fat loss, recomp (like everyone else

More to come!

- Savage

 

[dialtone]

Long time, First Time.

Took the plunge myself last weekend and signed-on with 3Js. Waiting for the advanced carb-cycling awesomess to begin & will post progress throughout.

Current Stats:

6'
195 Lbs
BF conservatively 15%

Goals: lean mass, fat loss, recomp (like everyone else

More to come!

- Savage

You'll be very happy with that diet! I've done it and it was perfect!

 

[NbleSavage]

You'll be very happy with that diet! I've done it and it was perfect!

Cheers, Dialtone! I'm stoked at getting started. 3Js is shooting to get me my plan today (is Sun 25 March) after an email addy mix-up delayed our getting started.

I've been like a kid at Christmas & probably driving the man nuts with how excited I am to be getting started on an actual pro designed diet. As soon as the plan comes in, I'm shredding tires to the market to get cooking.

Dialtone - do you still follow 3Js program? What kind of results did you achieve / are you still achieving?

- Savage

 

[NbleSavage]

The Plan is In-Hand

Did my cooking tonight and my first official diet day 3Js style is tomorrow.

The plan looks great, obviously well thought-out and enough variety that I can't imagine getting sick of it anytime soon.

More to come...

- Savage

 

[legendnutz]

Diet Help and Adjust

Age: 29
Weight: 195lbs.
Height: 5’10
BF: 19%
Goals: To slim down and get ripped.

BMR: 1972.65
TDEE: 2712

Diet
pro/carb/fat/cal

8am: Oatmeal, made with milk 12/32/6/235
2 eggs, fried 12/.1/13.5/175

11am: 1 apple 2/19/.2/72
1 tbs almond butter 2.4/3/9.5/101

2pm: Chicken Breast 6oz. 50/0/13/332
½ cup of Brown rice 7/71/2.7/342
1 cup of vegetables 5/23/3.9/147

4pm: 1 apple 2/19/.2/72
1 tbs almond butter 2.4/3/9.5/101

7pm: Chicken Breast 6oz. 50/0/13/332
½ cup of Brown rice 7/71/2.7/342
1 cup of vegetables 5/23/3.9/147

9pm: Bio Protein 18/2/3/110

Total: 2,407 calories, 72 fat, 266 carbs, 171 protein

total lean body mass is 157.95


Workout:

Cardio 5-6 times a day for 45 medium intensity first thing in the morning
Weights: Will be high intensity 3-4 times a day, cross fit style of workouts

 

[BodybuilderX]

Hey 3J!

I am interested in getting cut/ripped, I am determined and have the patience and the drive to succeed my goal, with the help of gear of course. But DIET is EVERYTHING, Need to make sure my diet is on track and good for me.

Statistics:
Age: 22 years old
Height: 5'10 inches
Weight: 173 lbs
Gender: Male
BF: 15% (Using BF Caliper/Have Excess Water weight from Creatine)
Goals: Current BF: 15%, Goal BF: 8%, Time to attain goal respectively: 12-14 weeks
BW as goal: Does not matter, not under 150 preferably.

BMR: 1760 Calories
TDEE: Daily Lifestyle: Moderate/High (Laying Brick/Contruction Worker) Activity Factor: High
TDEE: BMRxTDEE=2728 Calories

Daily Food Intake/Diet: cal fat carb prot

Meal 1:
5 egg whites 95/0.5/1/21
1 egg yolk 65/3/2/6
1/2 cup blueberries 80/2/18/3
1/4 Almonds 120/8/4/3
1 cup 1% Milk: 145/3/11/5
1 WW Tortilla wrap 120/4/19/3

Meal 2:
1 Can Tuna 185/7/5/30
1 Cup spinach leaves 17/1/3/1
1/2 cup cherry tomatoes: 22/1/14/2
1 tbsp Dijon mustard 50/4/5/1

Meal 3:
7oz chicken breast 290/4/3/38
1/2 cup Greek Yogurt 130/5/15/19
1 cup Mixed Veg 40/0/12/2
1/2 Brown rice 110/3/27/3

Meal 4:
1 cup Jumbo Shrimp 265/7/3/26
1 scoop Protein shake: 75/2/4/25
1/2 cup Oats: 105/3/22/5
1/4 cup Onions 25/2/8/1
1/4 cup Garlic 16/1/7/2
1/2 cup green pepper 23/1/9/1
1/2 cup Crushed tomatoes 45/1/14/4

Meal 4 1/2:
1 scoops Protein powder: 75/4/8/25

Meal 5:
6oz Salmon 180/10/3/30
4oz Sweet potato 135/3/24/2
1 tbsp Almon Butter 65/7/5/4
1 cup Brussel sprouts 30/3/8/3

Meal 6:
1 cup Cottage cheese 130/2/6/28
1 can Oysters 90/9/7/12

Total:
Calories: 2659
Fats: 101g
Carbohydrates: 267g
Protein: 303g
Water intake: 3-4Litres

I follow my diet As much as possible, I'm not perfect, I don't skip meals, but there are times when eating a proper Macro nutrient calculated meal is beyond my reach, therefore i opt for the second best option: Protein shake+Peanut butter+Walnuts OR Almonds+Low-fat milk. Sometimes i also just have a Protein shake +oats with an apple/banana. BUT That is only for one meal. MY other 5 meals are always dial on.

Carb Manipulation. I cycle my carbs when Water retention becomes a problem. 3 low-carb days followed by one high carb day.

Workout Schedule:
Monday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Chest/Triceps/Abs

Tuesday: Morning Cardio 35 minutes (Skipping)/PM Workout: Back/Biceps/Calves

Wednesday: No Morning Cardio/PM Punching Bag 30 minutes+Circuit Abs

Thursday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Quads/Calves

Friday: Morning Cardio 30 minutes (Stair-Stepper)/PM Workout: Shoulders/Traps/Abs

Saturday: NO CARDIO/PM Workout: Hamstrings/Chest/Glutes
Sunday: REST/Stretching
Stretch 20 minutes ED, 20 minutes Foam Rolling ED, 10 minutes Mobility drills ED

If you could give me any tips as to my diet 3J, i would GREATLY appreciate it, thanks buddy

BBX

 

[3J]

hey guys i know alot of you are waiting on my response to help.. i will answer all of you by sunday i apologize for the wait i have a tournament this weekend

 

[ozzyozzy21]

J

Email sent

 

[3J]

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?

if you go back to page one i teach you how to figure out your TDEE... take that, subtract it by 500 and that's what you wanna aim for

 

[3J]

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.

switch meal 2 and 3 around with each other

 

[3J]

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?

this looks alot better!!!

 

[3J]

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

honestly make that last meal either casein, cottage cheese, or beef and your ok

 

[3J]

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!

veggies!! green leafy veggies!!! those will keep you full!!

 

[3J]

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

last meal needs to be a slow digesting protein.. eat beef!

 

[3J]

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.

the diet looks good bro.. but i highly recommend carb cycling for lean bulking