3J
Super Moderator
bmr/tdee???? repost with all this please
Free Diet Advice from 3J
- Thread starter 3J
- Start date
bmr/tdee???? repost with all this please
3J
Super Moderator
im suprised you look the way you do on a diet like this
3J
Super Moderator
diet looks fine.. dont change anything at all just add the fasted cardio.. look for 1-2lbs a week
3J
Super Moderator
in bold
3J
Super Moderator
drop the bio protein for casein, you should be g2g
3J,
Created a diet from your first post and figured out my TDEE is 3185 calories/day at 210, 18% BF and Medium workload (1.55 multiplier). I'm 30yo. My goal is to shred down to between 9-11% BF and drop down to 200 lbs.
I'm doing 20% Fat, 40% carb, 40% Protein to hit my daily calorie goals.
My macros are:
70.78f 318.50c 318.50p
So here's the question.
I want to lose weight and despise cardio. I'm on a 6wk cycle of Propionate/Masteron. Should I reduce calorie intake proportionally by lowering each Macro by a percentage or should I shift calories around inside the macros?
Another thing to keep in mind when answering is that I'm having extreme difficulty keeping up with the eating schedule with my hectic job. Eating one less meal during the day would be helpful.
Sorry if this doesn't come out well...its cut from an excel spreadsheet I used to create the diet. Order of Macros is Cal/Fat/Carb/Protein. Already today I missed the can of Tuna at meal 3 and all of meal 6.
Meal Type Amount CALORIE FAT CARB PROTEIN
MEAL 1 Eggs White 16oz 250 0 0 50
Oats 1 cup 311 5.1 54.3 13
MEAL 2 Chicken 8oz 209 4.5 0 39.4
Sweet Pot 2 med 230 0.4 53.5 4.1
MEAL 3 Tuna 1 can 220 5 0 41
Sweet Pot 2 med 230 0.4 53.5 4.1
MEAL 4 Chicken 8oz 209 4.5 0 39.4
Bluberry 2 cups 165 1 42 2.1
MEAL 5 Shake 3 scoop 365 5 40 40
PWO
MEAL 6 Avacado 1 277 25.4 14.8 3.5
Turkey 8oz 392 22 0 44
Yams 7oz 234 0.3 55.3 3
Tuna 220 5 0 41
CALORIES 3185 637 1274 1274
GRAMS 70.78 318.50 318.50
Created a diet from your first post and figured out my TDEE is 3185 calories/day at 210, 18% BF and Medium workload (1.55 multiplier). I'm 30yo. My goal is to shred down to between 9-11% BF and drop down to 200 lbs.
I'm doing 20% Fat, 40% carb, 40% Protein to hit my daily calorie goals.
My macros are:
70.78f 318.50c 318.50p
So here's the question.
I want to lose weight and despise cardio. I'm on a 6wk cycle of Propionate/Masteron. Should I reduce calorie intake proportionally by lowering each Macro by a percentage or should I shift calories around inside the macros?
Another thing to keep in mind when answering is that I'm having extreme difficulty keeping up with the eating schedule with my hectic job. Eating one less meal during the day would be helpful.
Sorry if this doesn't come out well...its cut from an excel spreadsheet I used to create the diet. Order of Macros is Cal/Fat/Carb/Protein. Already today I missed the can of Tuna at meal 3 and all of meal 6.
Meal Type Amount CALORIE FAT CARB PROTEIN
MEAL 1 Eggs White 16oz 250 0 0 50
Oats 1 cup 311 5.1 54.3 13
MEAL 2 Chicken 8oz 209 4.5 0 39.4
Sweet Pot 2 med 230 0.4 53.5 4.1
MEAL 3 Tuna 1 can 220 5 0 41
Sweet Pot 2 med 230 0.4 53.5 4.1
MEAL 4 Chicken 8oz 209 4.5 0 39.4
Bluberry 2 cups 165 1 42 2.1
MEAL 5 Shake 3 scoop 365 5 40 40
PWO
MEAL 6 Avacado 1 277 25.4 14.8 3.5
Turkey 8oz 392 22 0 44
Yams 7oz 234 0.3 55.3 3
Tuna 220 5 0 41
CALORIES 3185 637 1274 1274
GRAMS 70.78 318.50 318.50
Last edited:
slair
New member
well i knew i would get hammered for my diet, and i know it isnt great, but believe it or not its way better than before....Just to give you an idea though, I generally change up what im eating, so its not that every day.
As for your comment, are you suprised im as muscular as i am? or are you suprised im as lean as i am? Keep in mind, I am in the process of cutting, with a 300-400 calorie deficit from my tdee, so im not eating as much lately.
And I did some research and agree that i should not take soy protein....too much bad crap about it. Unfotunately though, im lactose intolerant so whey is kinda out of the question. Any protein powder reccomendation for lactose intolerant people?
Here was today's breakdown:
Meal 1:
1 cup oatmeal (real oats)
1 medium banana
creatine drink mix
Meal 2 (post workout):
9 oz steak, trimmed fat
1 cup peas
1 cup brown rice
meal 3:
tuna fish sandwich (whole grain bread)
1 apple
handful of mixed nuts
Meal 4:
6.3 oz of salmon
1 cup broccoli (cooked in water only)
1 baked potatoe(no butter)
Meal 5:
1 Peanut butter jelly sandwich
1 banana
approx...2800 calories
* not sure what to put into my breakfast for protein, I'm pretty much at my limit for total calories so i'd have to sub something out somewhere i think.
BodybuilderX
Borderline Insane
Hey 3J, did you get a chance to take a look at my post? I posted all the info, just need some help, its on page 69. 
clarkston.john
New member
Sent a mail. I can post it again here if you need me to though
forsaken3400
New member
NO OFFENCE to you at all. I am thinking of hiring you as a nutrition coach during my first cycle, however... obviously I am interested in your credentials and as to WHY you have such a great reputation on this thread..
For example if I were to compete in a natural show, I would hire a coach who has been SHREDDED, won trophies or has had clients win trophies etc....
Say if my maintenance calories were 2000 on LIFTING days and I am bulking at 2200 calories - then I started a cycle of TEST.
Obviously I need more calories to make the most of my cycle, would I gradually increase the calories?
Would I shoot for a gain of 1-2 pounds a week with my diet? ( I noticed people say some interesting stuff in their logs like how in one week they'll gain 5 pounds then it'll just slow....)
What is the optimal way of maximizing muscle gains without adding too much fat on this bulk,.
Also when you get off the test, I understand its smart to keep a bulking diet so you don't 'lose your gains', however obviously on TEST you can eat a lot more while staying lean... so would it really make sense to stick to the same calorie intake as of what you were bulking on during the CYCLE?
Hope to get a reply from you, Thanks big j
For example if I were to compete in a natural show, I would hire a coach who has been SHREDDED, won trophies or has had clients win trophies etc....
Say if my maintenance calories were 2000 on LIFTING days and I am bulking at 2200 calories - then I started a cycle of TEST.
Obviously I need more calories to make the most of my cycle, would I gradually increase the calories?
Would I shoot for a gain of 1-2 pounds a week with my diet? ( I noticed people say some interesting stuff in their logs like how in one week they'll gain 5 pounds then it'll just slow....)
What is the optimal way of maximizing muscle gains without adding too much fat on this bulk,.
Also when you get off the test, I understand its smart to keep a bulking diet so you don't 'lose your gains', however obviously on TEST you can eat a lot more while staying lean... so would it really make sense to stick to the same calorie intake as of what you were bulking on during the CYCLE?
Hope to get a reply from you, Thanks big j
Hey 3j my name is Yasmany and i just finished joining this site today and this will be my very first post. I actually went through about 11 posts reading about everyone's diet and how you have helped them and i decided to join to see if you can help me out as well.
I will be getting married in 3 months and i want to look my best for the wedding. I would greatly appreciate any help/advice you can give me.
AGE 23
WEIGHT 178 pounds/70.45kg
HEIGHT 5feet 8 inches or 68 inches
BF 13%
GOALS: to have 8-10 BF at 190LBS.
BMR = 1882.14
TDEE = 3011.424
I wake up at 9:30am my first meal is at 10am when i get to work.
MACROS = protein/carbs/fat/calories
MEAL 1 (10am)
5 egg whites - 20/0/0/85
whey protein - 25/05/5/120
2 plain whole wheat breads- 8/24/2/138
TOTAL 53/29/7/343
MEAL 2 (12pm)
9oz lean ground turkey- 60/0/1/294
1/2cup brown rice- 10/70/1/63
TOTAL 70/70/1/634
MEAL 3 (2pm) same as meal 2
9oz lean ground turkey- 60/0/1/294
1/2 cup brown rice- 10/70/1/63
TOTAL 70/70/1/634
MEAL 4 (4pm)same as meal 2 and 3
9oz lean ground turkey- 60/0/1/294
1/2 cup brown rice- 10/70/1/63
TOTAL 70/70/1/634
MEAL 5 pre workout (6pm)
protein shake- 25/5/5/120
2oz almonds- 12/12/28/326
banana- 1/30/0/110
TOTAL 38/47/33/556
MEAL 6 post workout (9pm or 9-30pm)
6 egg whites- 24/0/0/102
2 plain wheat breads- 8/24/2/138
whey protein shake- 25/5/5/120
TOTAL 57/29/7/360
BEFORE BED TIME MEAL 7 (11 pm)
1 cup low fat cottage cheese 28/6/2/163
GRAND TOTAL OF 386 PROTEIN 321 CARBS 53 FAT 3324 CALORIES.
NOTE*** if i did anything wrong let me know. i drink about 1 gallon of water everyday.
this is what i been eating for the past 2 weeks let me know how it looks in your opninion.
im a very disciplined person when it comes to eating so if there is anything i have to take out/replace/ re arrange somewhere else let me know ill do it.
WORKOUT ROUTINE MONDAY-FRIDAY
MONDAY chest/tricep
4 sets of dumbell press (flat)
set 1 (15-20 reps)40-50 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)80-90 lbs
4 sets of dumbell incline press
set 1 (15-20 reps)40-50 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)70-80 lbs
4 sets of dumbell flies
set 1 (15-20 reps)30-40 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)50-55 lbs
3 sets of weighted dips
set 1 ( 15-20 reps ) 45 pound attached
set 2 ( 8-10 reps) 90 pounds attached
set 2 ( 8-10 reps) 90 pounds attached
TRICEPS
4 sets of skull crushers (palm supinated)
set 1 (15-20 reps ) 35-45 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 95-105
3 sets of close grip bench press
set 1 (15-20 reps )95 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)135 lbs
I may do another tri workout depending on how i feel that day.
TUESDAY legs/calves
4 sets of leg extension
set 1 ( 25-30 reps)50-70 lbs
set 2 ( 20-25 reps)
set 3 ( 15-20 reps)
set 4 ( 10-15 reps)12-140 lbs
4 sets of squats
set 1 ( 15-20 reps)135 lbs
set 2 ( 10-15 reps)
set 3 ( 8-10 reps)
set 4 (6-8 reps)225 lbs
4 sets of leg press
set 1 ( 25-30 reps)180 lbs
set 2 ( 20-25 reps)
set 3 ( 15-20 reps)
set 4 ( 10-15 reps)450
4 sets of leg curls ( laying down )
set 1 ( 15-20 reps)40-60 lbs
set 2 ( 10-15 reps)
set 3 ( 10-15 reps)
set 4 ( 10-15 reps)90-100 lbs
4 sets of standing leg curls
set 1 ( 15-20 reps)35 lbs
set 2 ( 10-15 reps)
set 3 ( 10-15 reps)
set 4 ( 10-15 reps)55 lbs
4 sets of standing calve raises
this varies i sometimes go heavy weight low reps
or i go light weight and alot of reps. i also do
seated calve raises and same applies.
WEDNESDAY back and bicep
3 sets free weight pull ups
8-15 pulls per set
4 sets of lat pull downs
set 1 (15-20 reps ) 120 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 180 lbs
4 sets of dumbell row
set 1 (15-20 reps ) 45 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 75-80 lbs
4 sets of seated cable rows
set 1 (10-15 reps)90 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 150 lbs
3 sets of pullovers
set 1 (10-15 reps)60lbs
set 2 (10-15 reps)
set 3 (8-10 reps)75 lbs
BICEPS
4 sets of barbell curls
set 1 (10-15 reps)65lb
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)105 lbs
4 sets dumbell hammer curls
set 1 (10-15 reps)30lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)45 lbs
depending on how i feel that i do one more bicep exercise..
usually the preacher curl. ( 3 sets)
THURSDAY shoulder and traps
4 sets of dumbell press supersetted with barbell shrugs
SET 1 dumbell press (15-20 reps) 30- 40 pounds
barbell shrug 10 reps 70 pounds
SET 2 dumbell press (10-15 reps)
barbell shrug 10 reps 70 pounds
SET 3 dumbell press (10-15 reps)
barbell shrug 10 reps 70 pounds
SET 4 dumbell press (8-10 reps) 55-65 lbs
barbell shrug 10 reps 70 pounds
4 sets of dumbell standing lateral raise supersetted with barbell front raise
set 1 dumbell lateral (15-20 reps)20 pounds
barbell front raise 10 reps 50 lbs
set 1 dumbell lateral (15-20 reps)
barbell front raise 10 reps 50 lbs
set 1 dumbell lateral (15-20 reps)
barbell front raise 10 reps 50 lbs
set 1 dumbell lateral (15-20 reps)35-40 lbs
barbell front raise 10 reps 50 lbs
3 sets (rear delt) dumbell bent over lateral raise
set 1 (10-15 reps) 20lbs
set 2 (10-15 reps)
set 3 (10-15 reps)35 lbs
TRAPS
4 sets of dumbell shrugs
sometimes i go heavy weight/little reps or
light wegith/ high reps.
4 sets of barbell shurgs ( back)
sometimes i go heavy weight/little reps or
light wegith/ high reps.
Friday ( i like to hit chest legs and back on friday)
i dont do it like i would regularly would but i would do 2 exercises 3-4 sets per exercise
2 chest
2 back
2 legs
SATURDAY/SUNDAY rest...
i dont focus too much on the weight i focus on getting that pump and blood to that muscle and feeling the muscle tighten up. I like to keep perfect posture and perfect pace. im an extremely motivated person and i love working out/dieting and experiencing new ways to improve myself and my look. i do CARDIO about 3 x a week mondays wednesday and fridays. sometimes i dont because im not a huge fan of cardio.
im planning on doing a test/equipoise/anavar cycle soon and i bought nolvadex already along with milk thistle,saw palmetto,cranberry pills, and something else i forgot the name of.i have cycled before but my diet was garbage and eneded up gaining to much fat. my goal for this cycle is to gain as much quality muscle as i can ( even if its just 10pounds ) but i want to look hard chisseled defined but with some volume.
i know you have alot of people ahead of me that your trying to help im in no rush buddy take your time ill b checking up everyday to see your reply. thanks alot for any help and advice you give me.i appreciate it.
I will be getting married in 3 months and i want to look my best for the wedding. I would greatly appreciate any help/advice you can give me.
AGE 23
WEIGHT 178 pounds/70.45kg
HEIGHT 5feet 8 inches or 68 inches
BF 13%
GOALS: to have 8-10 BF at 190LBS.
BMR = 1882.14
TDEE = 3011.424
I wake up at 9:30am my first meal is at 10am when i get to work.
MACROS = protein/carbs/fat/calories
MEAL 1 (10am)
5 egg whites - 20/0/0/85
whey protein - 25/05/5/120
2 plain whole wheat breads- 8/24/2/138
TOTAL 53/29/7/343
MEAL 2 (12pm)
9oz lean ground turkey- 60/0/1/294
1/2cup brown rice- 10/70/1/63
TOTAL 70/70/1/634
MEAL 3 (2pm) same as meal 2
9oz lean ground turkey- 60/0/1/294
1/2 cup brown rice- 10/70/1/63
TOTAL 70/70/1/634
MEAL 4 (4pm)same as meal 2 and 3
9oz lean ground turkey- 60/0/1/294
1/2 cup brown rice- 10/70/1/63
TOTAL 70/70/1/634
MEAL 5 pre workout (6pm)
protein shake- 25/5/5/120
2oz almonds- 12/12/28/326
banana- 1/30/0/110
TOTAL 38/47/33/556
MEAL 6 post workout (9pm or 9-30pm)
6 egg whites- 24/0/0/102
2 plain wheat breads- 8/24/2/138
whey protein shake- 25/5/5/120
TOTAL 57/29/7/360
BEFORE BED TIME MEAL 7 (11 pm)
1 cup low fat cottage cheese 28/6/2/163
GRAND TOTAL OF 386 PROTEIN 321 CARBS 53 FAT 3324 CALORIES.
NOTE*** if i did anything wrong let me know. i drink about 1 gallon of water everyday.
this is what i been eating for the past 2 weeks let me know how it looks in your opninion.
im a very disciplined person when it comes to eating so if there is anything i have to take out/replace/ re arrange somewhere else let me know ill do it.
WORKOUT ROUTINE MONDAY-FRIDAY
MONDAY chest/tricep
4 sets of dumbell press (flat)
set 1 (15-20 reps)40-50 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)80-90 lbs
4 sets of dumbell incline press
set 1 (15-20 reps)40-50 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)70-80 lbs
4 sets of dumbell flies
set 1 (15-20 reps)30-40 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)50-55 lbs
3 sets of weighted dips
set 1 ( 15-20 reps ) 45 pound attached
set 2 ( 8-10 reps) 90 pounds attached
set 2 ( 8-10 reps) 90 pounds attached
TRICEPS
4 sets of skull crushers (palm supinated)
set 1 (15-20 reps ) 35-45 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 95-105
3 sets of close grip bench press
set 1 (15-20 reps )95 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)135 lbs
I may do another tri workout depending on how i feel that day.
TUESDAY legs/calves
4 sets of leg extension
set 1 ( 25-30 reps)50-70 lbs
set 2 ( 20-25 reps)
set 3 ( 15-20 reps)
set 4 ( 10-15 reps)12-140 lbs
4 sets of squats
set 1 ( 15-20 reps)135 lbs
set 2 ( 10-15 reps)
set 3 ( 8-10 reps)
set 4 (6-8 reps)225 lbs
4 sets of leg press
set 1 ( 25-30 reps)180 lbs
set 2 ( 20-25 reps)
set 3 ( 15-20 reps)
set 4 ( 10-15 reps)450
4 sets of leg curls ( laying down )
set 1 ( 15-20 reps)40-60 lbs
set 2 ( 10-15 reps)
set 3 ( 10-15 reps)
set 4 ( 10-15 reps)90-100 lbs
4 sets of standing leg curls
set 1 ( 15-20 reps)35 lbs
set 2 ( 10-15 reps)
set 3 ( 10-15 reps)
set 4 ( 10-15 reps)55 lbs
4 sets of standing calve raises
this varies i sometimes go heavy weight low reps
or i go light weight and alot of reps. i also do
seated calve raises and same applies.
WEDNESDAY back and bicep
3 sets free weight pull ups
8-15 pulls per set
4 sets of lat pull downs
set 1 (15-20 reps ) 120 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 180 lbs
4 sets of dumbell row
set 1 (15-20 reps ) 45 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 75-80 lbs
4 sets of seated cable rows
set 1 (10-15 reps)90 lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps) 150 lbs
3 sets of pullovers
set 1 (10-15 reps)60lbs
set 2 (10-15 reps)
set 3 (8-10 reps)75 lbs
BICEPS
4 sets of barbell curls
set 1 (10-15 reps)65lb
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)105 lbs
4 sets dumbell hammer curls
set 1 (10-15 reps)30lbs
set 2 (10-15 reps)
set 3 (8-10 reps)
set 4 (6-8 reps)45 lbs
depending on how i feel that i do one more bicep exercise..
usually the preacher curl. ( 3 sets)
THURSDAY shoulder and traps
4 sets of dumbell press supersetted with barbell shrugs
SET 1 dumbell press (15-20 reps) 30- 40 pounds
barbell shrug 10 reps 70 pounds
SET 2 dumbell press (10-15 reps)
barbell shrug 10 reps 70 pounds
SET 3 dumbell press (10-15 reps)
barbell shrug 10 reps 70 pounds
SET 4 dumbell press (8-10 reps) 55-65 lbs
barbell shrug 10 reps 70 pounds
4 sets of dumbell standing lateral raise supersetted with barbell front raise
set 1 dumbell lateral (15-20 reps)20 pounds
barbell front raise 10 reps 50 lbs
set 1 dumbell lateral (15-20 reps)
barbell front raise 10 reps 50 lbs
set 1 dumbell lateral (15-20 reps)
barbell front raise 10 reps 50 lbs
set 1 dumbell lateral (15-20 reps)35-40 lbs
barbell front raise 10 reps 50 lbs
3 sets (rear delt) dumbell bent over lateral raise
set 1 (10-15 reps) 20lbs
set 2 (10-15 reps)
set 3 (10-15 reps)35 lbs
TRAPS
4 sets of dumbell shrugs
sometimes i go heavy weight/little reps or
light wegith/ high reps.
4 sets of barbell shurgs ( back)
sometimes i go heavy weight/little reps or
light wegith/ high reps.
Friday ( i like to hit chest legs and back on friday)
i dont do it like i would regularly would but i would do 2 exercises 3-4 sets per exercise
2 chest
2 back
2 legs
SATURDAY/SUNDAY rest...
i dont focus too much on the weight i focus on getting that pump and blood to that muscle and feeling the muscle tighten up. I like to keep perfect posture and perfect pace. im an extremely motivated person and i love working out/dieting and experiencing new ways to improve myself and my look. i do CARDIO about 3 x a week mondays wednesday and fridays. sometimes i dont because im not a huge fan of cardio.
im planning on doing a test/equipoise/anavar cycle soon and i bought nolvadex already along with milk thistle,saw palmetto,cranberry pills, and something else i forgot the name of.i have cycled before but my diet was garbage and eneded up gaining to much fat. my goal for this cycle is to gain as much quality muscle as i can ( even if its just 10pounds ) but i want to look hard chisseled defined but with some volume.
i know you have alot of people ahead of me that your trying to help im in no rush buddy take your time ill b checking up everyday to see your reply. thanks alot for any help and advice you give me.i appreciate it.
Last edited:
Sn!pe36
New member
I play college baseball so it’s hard to eat a very good diet when you don’t have much money for groceries and all you can get is a half ass cafeteria food. In the summer when I can work and get my own groceries it will be easier but I’m not sure where to begin. Any help is greatly appreciated.
Age: 19
weight: 165lbs
height:6’0”
bf: 4.3%
goals.. BF=? Weight= 185-190lbs of mostly muscle (I’m aware that my bf will undoubtedly increase due to a better diet and that I’m not going to be extremely cut)
BMR: 3149.15
TDEE: 5432.2875
Workout Schedule: Typically workout on this schedule:
Monday: Cardio/ legs
Tuesday: Cardio/ Chest, arms, shoulder
Wednesday: Cardio/ Abs/ Core
Thursday: Cardio/ Chest, arms, shoulder
Friday: Cardio/ legs, Abs/Core
Sat.-Sunday- Off
Meal 1: 2 eggs, 3 bacon, 2 pancakes, milk
Meal 2: Small cheeseburger, small fries, Salad w/ eggs, ranch, cheese, Small PowerAde
Meal 3: Spaghetti with sauce, fried okra, 12oz rootbeer
Meal 4: 5 bean and cheese burritos, small side of sour cream, salsa, 12oz Lemonade
Meal 5: Steak and potato soup(Campbell’s Chunky Soup) 16oz milk
This schedule obviously changes slightly from day to day according to what shit the cafeteria decides to feed us that day but not by much. Not sure how to calculate the cal/fat/carb/pro due to the nutritional facts not being posted but I obviously know that this diet isn’t going to cut it when I’m trying to reach my goal.
Age: 19
weight: 165lbs
height:6’0”
bf: 4.3%
goals.. BF=? Weight= 185-190lbs of mostly muscle (I’m aware that my bf will undoubtedly increase due to a better diet and that I’m not going to be extremely cut)
BMR: 3149.15
TDEE: 5432.2875
Workout Schedule: Typically workout on this schedule:
Monday: Cardio/ legs
Tuesday: Cardio/ Chest, arms, shoulder
Wednesday: Cardio/ Abs/ Core
Thursday: Cardio/ Chest, arms, shoulder
Friday: Cardio/ legs, Abs/Core
Sat.-Sunday- Off
Meal 1: 2 eggs, 3 bacon, 2 pancakes, milk
Meal 2: Small cheeseburger, small fries, Salad w/ eggs, ranch, cheese, Small PowerAde
Meal 3: Spaghetti with sauce, fried okra, 12oz rootbeer
Meal 4: 5 bean and cheese burritos, small side of sour cream, salsa, 12oz Lemonade
Meal 5: Steak and potato soup(Campbell’s Chunky Soup) 16oz milk
This schedule obviously changes slightly from day to day according to what shit the cafeteria decides to feed us that day but not by much. Not sure how to calculate the cal/fat/carb/pro due to the nutritional facts not being posted but I obviously know that this diet isn’t going to cut it when I’m trying to reach my goal.
forsaken3400
New member
i dont think he replies here anymore
3J
Super Moderator
What makes you say that??????
3J
Super Moderator
just for everyones info i do respond to this thread regularly.. i was very busy with an engagment and finals the last few months and things had slowed down.. free diet advice is still being given out, it just calls upon some patience from members...
remember if you wanna step up your level of services with me you can email me at 3jdiet@gmail.com to become a client
i will answer everyones questions before sunday, thanks alot guys!
remember if you wanna step up your level of services with me you can email me at 3jdiet@gmail.com to become a client
i will answer everyones questions before sunday, thanks alot guys!
BodybuilderX
Borderline Insane
Hey 3J!
I am interested in Bulking up, 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: 175 lbs
Gender: Male
BF: 14% (Using BF Caliper/Have Excess Water weight from Creatine)
Goals: Current BF: 15%, Goal: 12-14% while gaining lean mass, would like to gain 15lbs
BMR: 1820 Calories
TDEE: Daily Lifestyle: Moderate/High (Laying Brick/Contruction Worker) Activity Factor: High
TDEE: BMRxTDEE=3460 Calories
Daily Food Intake/Diet: cal fat carb prot
Meal 1:
10 egg whites 210/0.5/1/21
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
2 cups Brown rice 360/3/27/3
Meal 4:
1 cup Jumbo Shrimp 265/7/3/26
1 scoop Protein shake: 75/2/4/25
1 cup Oats: 210/3/45/5
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 Post Workout:
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
1 cup Milk
1 tsp Ground Flaxseed
1 tsp coconut
Total:
Calories: 3496
Fats: 110g
Carbohydrates: 312g
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+oats. 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. I also manipulate my carbs when bloating becomes too much of an issue.
Workout Schedule:
Monday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Chest/Triceps/Abs
TuesdayM Workout: Back/Biceps/Calves
Wednesday: No Morning Cardio/PM Punching Bag 30 minutes+Circuit Abs
ThursdayM 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
AAS Cycle:
Test E 500mg (250mg Monday/Thursday)
Week 1-12
Adex 0.25-0.5mg EOD Week 1-12+PCT
Clomid 50/50/50/50
Nolva 40/40/20/20/20
HCG: 500iu 2x week on cycle (IF Needed) Followed with HCG Blast 2 weeks after last pin: 1000-1500iu EOD for 10 days, followed by SERMS
If you could give me any tips as to my diet 3J, i would GREATLY appreciate it, thanks buddy
BBX
I am interested in Bulking up, 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: 175 lbs
Gender: Male
BF: 14% (Using BF Caliper/Have Excess Water weight from Creatine)
Goals: Current BF: 15%, Goal: 12-14% while gaining lean mass, would like to gain 15lbs
BMR: 1820 Calories
TDEE: Daily Lifestyle: Moderate/High (Laying Brick/Contruction Worker) Activity Factor: High
TDEE: BMRxTDEE=3460 Calories
Daily Food Intake/Diet: cal fat carb prot
Meal 1:
10 egg whites 210/0.5/1/21
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
2 cups Brown rice 360/3/27/3
Meal 4:
1 cup Jumbo Shrimp 265/7/3/26
1 scoop Protein shake: 75/2/4/25
1 cup Oats: 210/3/45/5
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 Post Workout:
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
1 cup Milk
1 tsp Ground Flaxseed
1 tsp coconut
Total:
Calories: 3496
Fats: 110g
Carbohydrates: 312g
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+oats. 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. I also manipulate my carbs when bloating becomes too much of an issue.
Workout Schedule:
Monday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Chest/Triceps/Abs
Tuesday
M Workout: Back/Biceps/CalvesWednesday: No Morning Cardio/PM Punching Bag 30 minutes+Circuit Abs
Thursday
M Workout: Quads/CalvesFriday: 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
AAS Cycle:
Test E 500mg (250mg Monday/Thursday)
Week 1-12
Adex 0.25-0.5mg EOD Week 1-12+PCT
Clomid 50/50/50/50
Nolva 40/40/20/20/20
HCG: 500iu 2x week on cycle (IF Needed) Followed with HCG Blast 2 weeks after last pin: 1000-1500iu EOD for 10 days, followed by SERMS
If you could give me any tips as to my diet 3J, i would GREATLY appreciate it, thanks buddy
BBX
3J
Super Moderator
in bold
3J
Super Moderator
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