Free Diet Advice from 3J

[3J]

Hey 3J.. I'm excited to hear your advice!

Stats
Age - 25
Weight - 177lbs
Height - 5'11"
BF - Scale says about 9%
Goals - to be ~190lbs @ 5-6% BF. When I get there, I may want to get bigger. I started in January at 160lbs at 5-6% BF

Meal 1 7:00 AM
5oz Oats, 1oz Almonds, 3.6g Fish Oil, Multivitamin, Calcium/Vitamin D3
where is the protein???
17/24/524/52

Meal 2 10:00 AM
2.5oz Brown Rice, 52g Whey Shake, 5g Creatine Monohydrate
drop the whey for real food
58/6/531/56

Meal 3 Noon
5oz Brown Rice, 52g Whey Shake, 7oz 90/10 Beef cooked in 1tbs Coconut Oil
so your having 50g whey and 9oz beef?? who ever needs 90g of protein in one sitting?? remove the whey here.. add 2 whole eggs and 8 whites to breakfast
98/40/1000/56

Meal 4 2:00 PM

7oz 90/10 Beef, 1 cup Broccoli (usually more than 1 cup), and 1 cup of Almonds

49/34/540/7

Meal 5 5:00 PM

8oz Tuna, 1 oz Almonds, and 1 serving Metamucil

46/18/410/18

Meal 5 8:00 PM
7 Eggs, 3.6g Fish Oil, 200mg Niacin as Nicotinic Acid, 81mg Asprin.
this needs to be beef
42/39/530/0

Other medications - 40mg Ritalin or 20mg Dexedrine (cycled monthly, and this has made it HARD to gain weight, fat or muscle) throughout the day and 1.5mg Klonopin at night. Also, 100mg Doxycycline BID for acne.

Total Macros:

309/161/3521/183

I do not consume alcohol at this time.

My routine is a 3 day split Mon/Wed/Fri. There is some variation with this due to my university schedule. Not all of my meals happen at the exact same time of day for the same reason. I try and time my workouts in between 2 meals so that one meal is pre WO and the other is post WO. Makes sense to me, but maybe you'll say that's not a good idea. That's why I'm here. I used to supplement with 30g waxy maize pre WO but I didn't feel like it helped. I also take my creatine on WO days 30 minutes before my set.

All 3x8
Mon ~6 PM
Barbel Bench - 205/210/215
Weighted Dips - 25/35/35
Skulls - 75/75/75
Incline Flies - 25/25/25

Wed ~6 PM
Deadlift - 255/265/275
Weighted Wide Grip Pullups - 5/5/5
Standing Military Press - 110/115/115
Straight Bar Curl - 75/80/85

Friday - Usually 11 AM
Backsquat - 275/285/295
Leg Lifts (in reps) - 10/14/18 or so
Weighted Decline Situps - 25/25/27.5
Am going to start lunges this week.

BMR - 1951

TDEE - 3024

All right bro, let me know if I left anything out. Thanks for the advice!

in bold

 

[3J]

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..
no offense taken at all.. i have a great reputation here because my clients show results.. simple as that.. whether im shredded or some fat slob it doesn't matter lol.. the advice i give works..
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....
just because your good at winning shows doesn't mean your a good coach... maybe you just really understand how your own body works very well. but have no clue how to deal with other peoples bodies.. nutrition is a trial and error process.. those who are more experienced will minimize that trial and error process.. i have experience.. simple as that
Say if my maintenance calories were 2000 on LIFTING days and I am bulking at 2200 calories - then I started a cycle of TEST.
i would start you at 2500 calories and then wait.. yes, wait.. i am a reactionary nutritionist.. i watch to see how your body reacts to the diet and make changes based on that.. its an empirical approach to nutrition.. im not blinding guessing what you need.. im seeing it for myself through pics, measurements, etc... i would make changes based on that.. chances are i would go higher then 2500 calories though
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....)
1-2lbs off cycle is the gold standard in weight gain or weight loss
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?
actually i would make you eat more then you did while you were on cycle.. there are specific foods also that will help your natty test recovery tremendously

Hope to get a reply from you, Thanks big j

any time bud... everythings in bold

 

[3J]

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.

ok lets get more realistic about your goals.. your 3 months out from your wedding.. your not going to reach your goals as stated in 3 months.. you wanna bulk or cut?

 

[3J]

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.

go ahead and redo your bmr/tdee you did it wrong

 

[3J]

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
drop the shrimp.. cholesterol is horrible in it.. do ground turkey
Meal 4 1/2 Post Workout:
1 scoops Protein powder: 75/4/8/25
add white bagel
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

you've done well bro.. cycle looks good... i would run hcg on cycle 500iu weekly personally.. why blast when you can keep it going

you need a little more in the calorie range.. with the changes iv made you'll get it

 

[3J]

i wanna thank everyone for being patient with me... it gets busy here and there and i dont get around to this thread as often as i would like.. but i do try to get at it weekly at least..

 

[y4sm4ny]

Yea I know lol I would like to lean out a little bit but maintain as much muscle as possible.
Or gain a few pounds 5 or 6 while cutting some fat. is there anyway to maintain this weight
or gain a few pounds while dropping some fat?
THANKS for the reply btw bro

 

[BodybuilderX]

Thanks 3J, appreciate it bro. And when you say, why do a blast when i can keep going, does that mean just cruise Human Chorionic Gonadotropin (HCG) throughout cycle until post cycle therapy (pct) treatment and forgot the blast?

 

[ReneeIngram]

Thanks 3J i follow your advice with step by step and i getting good result.

 

[Mrnoodlehead]

I live in Australia so measurements are different but I will try to put the conversions in for you.


Age: 17
Weight: 80 kg / 176 lbs
Height: 188cm / 6"2
BF%: Rough estimate would be 12%-15%
Goals: To weigh between 85kg-90kg/187lbs-198lbs, Not sure about body fat, probably around 18% or so not too fused on the fat i gain just the muscle. Put on a fair bit of muscle then cut later.

BMR: 1688.5
TDEE: 2731

(these may be out a few digits, as not sure about bf% and etc.)







Meal Cals/Carbs/Fats/Protein

1: Oats Quick Sachets W/ 1/2 Cup Skim Milk x3, 1 cup of egg whites.
625/78/8/51

2: Wonder white whole meal bread slice x4, john west tuna can 95g, medium banana. 542/88/10/26


3: Subway 12" pizza sub.
834/83/37/38


4: Chicken breast 250g/8.8oz, 1 tablespoon olive oil, 1 cup mixed vegetables, ½ cup of long grain brown rice, ½ cup of long grain white rice. 696/63/18/66


PWO: ON serious Mass 1 scoop
625/126/2/25


5: Chicken breast 250g/8.8oz, 1 tablespoon olive oil, 1 cup mixed vegetables, ½ cup of long grain brown rice, ½ cup of long grain white rice. 696/63/18/66


6: Premium ground beef 250g/8.8oz, 100g pasta. 496/31/14/59

Totals: 4514/532/107/331


This is my diet for now, I just wrote it out today to see how it would look. Please outline if things need to be added/subtracted from the diet. Also take into consideration, I live in Australia so some things may not be available or etc. I also still attend school (8:30am to 2:30pm) so In some meals I can't cook. I also eat some fruits in between meals such as bananas and apples.

Some meals vary from time to time, like I may eat potatoes, throw in more pasta or not buy fast food.

I train 5 days a week mon-fri and train Bi's,Tri's/Legs/Shoulders/Back/Chest.

Thank you a lot

 

[G03ixxer6]

What the hell have i been missing!

First off 3j, i hope people realize the time you put into helping random people and before i get advice I want to thank you very much.

Any help would be appreciated man. I have a hard time losing weight, im built like a football linebacker. My carbs are kept very low as I see this as the only way for me to slowwwwly lose fat.

5'8
195
I would guess 14% BF
I just started my Test E, Primo and Anavar (var) cycle and i do cardio 4 days a week walking on an incline on a treadmill.

5:30am - 4 egg whites,2 whole eggs
1/2 cup dry oats
cal411/carb31/fat12/pro41

8:30am - Optimimum Shake (1 scoop)
118/3/1/23

12pm - 1 cup spinach
8 oz. ground turkey
519/8/34/41

3:30pm - Preworkout shake (1 scoop)
118/3/1/23

5pm - Post workout shake (2 scoops)
240/6/2/48

6:30pm - 11 oz tilapia
1 cup spinach
299/6/2/61

9-9:30pm - 4 humapro pills

Total - 1701/56/52/236 (Without humapro pills)

Sample diet, ill sub for the turkey with fish or chicken.

 

[bostondparty]

First post guys, not cycling anytime soon, but a friend of mine said to come on here for some good diet advice. So I read the OP but I am unsure what my bf% is, so here are some pics, can anyone help out?

No pump in these

 

[BodybuilderX]

Read 3j's Nutritional guideline, calculate your BMR+TDEE and post your diet and you will get feedback from the man himself.

Ps: BF i would assume to be 11%.

 

[bostondparty]

Read 3j's Nutritional guideline, calculate your BMR+TDEE and post your diet and you will get feedback from the man himself.

Ps: BF i would assume to be 11%.

Ya definitely planning on it, just need my bf% to calculate it all

and 11%, r u sure? I was thinking like 14-15% if I'm lucky

Is there another section I should post this in for responses?

 

[ceej0103]

Ya definitely planning on it, just need my bf% to calculate it all

and 11%, r u sure? I was thinking like 14-15% if I'm lucky

Is there another section I should post this in for responses?

I'm 18% right now and look sloppy compared to you...I think he's on the money at 11%. I would have ranged you between 9-11% also.

 

[ceej0103]

in bold

Kind appreciation for your advice.

 

[bostondparty]

I'm 18% right now and look sloppy compared to you...I think he's on the money at 11%. I would have ranged you between 9-11% also.

Alright I'll trust you guys and figure it @ 11%

 

[bostondparty]

Age: 24
Weight: 170
Height: 6'1
Bodyfat?: 11%
Goals: Bulk, put on as much fairly lean mass as possible.
BMR: 1,855.49
TDEE: 2,551.29875 (currently, but just starting a more physical job) - 3,061.5585 (guessed between moderate and very active)

Foods Calories Carbs Fat Protein
Breakfast
6 Large Egg Whites 102 / 1g / 0g / 21g
2 whole egg 140 / 0g / 9g /12g
Lunch
Lay's - Baked - Sour Cream and Onion- Subway Little Bags, 1 package (1.125 oz, 31.8g) 140 / 24g / 4g /2g
Subway - 12" Oven Roasted Chicken - Italian, Lettuce, American, Black Olives, 690 / 84g / 18g / 48g
Between Lunch and Dinner
Pink Salmon Skinless & Boneless 5.2 oz (56g) 182 /0g / 4g /34g
Dinner
Chicken Breasts Boneless Skinless 12oz 360 / 0 /5 /78
Post Workout
Body Fortress - Super Advanced Whey Protein Powder Cookies N' Cream, 1 scoop 140 /4g /2g /26g
2% Reduced Fat Milk, 1 cup 130 / 12g / 5g / 8g
Snacks & Extras
Nature Made - Omega-3 Fish Oil 1200 Mg Softgels, 2 softgels 25 /0g / 3g / 0g
Eat Good Look Great Pure Protein Bar Chocolate Deluxe - Protein Bar (Usually between breakfast and lunch) 180 / 17g / 5g /20g

Totals 2,099 /144 / 55 /249

Was cutting down excess body fat, but now I am looking to start putting on some mass and start a bulk. Thanks 3J appreciatted!

 

[RECKINBALL]

hey 3j,

great work, a friend of mine has put me onto this page and has had info off you in the past, so i am going to give it a go.
im looking at losing body fat and retaining as much muscle as i can, any info or help
would greatly appreciated.


Age: 26
Weight: 209 pound
Height: 185cm

Bodyfat: 13%

Bodyfat goal: 8-9%

BMR: 2154
Total daily expenditure: 3339

Training 5 days a week. Times range from 60-120mins bodybuilding and crossfit.

Mon: crossfit + upper chest
Tues: off
Wed: crossfit + arms
Thur: off
Fri: crossfit + shoulders
Sat: chest, tri, core
Sun: back, bicep, calf

Cardio comes from an hour of crossfit 3 times a week. I will be adding more cardio from next month when the British summer decides to start. I train a lot of legs in crossfit that’s why I concentrate the other parts of the body the rest of The time I train. I also work as a painter and decorator so my job is quite physical as well through out the day.

Current diet.
Protein (G), carbs (G), fat (G), kcal

Training day.

Meal 1 - 7:30am
Protein shake with water
Flora light spread 10g
3 weatabix
half grapefruit
26/40/6/378

Meal 2 – 10am
Bran flakes 70g
lacto free milk 100ml
Chicken breast 200g
Apple
55/62/3/531

meal 3 - 1pm
brown pasta 75g
stir in sauce
chicken breast 200g
57/59/12/583

meal 4 – 3:30pm
no added sugar muesli 60g
lacto free milk 100ml
protein shake with water
27/41/4/355

TRAIN 5:00pm – 7:00pm

Posts workout shake
Protein shake with water
22/0/2/98

Meal 5 - 7:30
turkey breast 200g
potato wedges 150g
45/37/12/540

Meal 6 – 10pm
Milk pro and whey mix with water
Almonds 50g
34/0/27/370

DAILY TOTALS:
Protein:266g carbs:239g fat:66g calories:2,757

On my non training days I will look to lower portion sizes. For my main meal at 7:30pm I eat complex carbs instead of simple carbs.


Fluids.
I drink around 4 litres of water a day. Il have 1-2 cups of tea or coffee with a small amount of milk.
I also add 3 green tea bags into my 2litre bottle of water to drink through out the day in work.


Supplements.
Whey protein, milk protein, Bcaa,
omega 3's, multi vitamin,
creatine monohydrate, glutamine,
dissolvable dietary fibre, green tea extract.

i am considering doing a cycle of clenbuterol or do you think this is unnecessary.

thanks again.

 

[3J]

Yea I know lol I would like to lean out a little bit but maintain as much muscle as possible.
Or gain a few pounds 5 or 6 while cutting some fat. is there anyway to maintain this weight
or gain a few pounds while dropping some fat?
THANKS for the reply btw bro

go ahead and email me bro