Free Diet Advice from 3J

[killface]

found it.. and it's only 35 bucks.. i scheduled an appt.. thx

NICE! Let me know what you think.

I work on an AF base so I get them for free

 

[aldredheron]

Hello,
I red your comment.Well nice information sharing,i must say.I am really pleased to see such article sharing at the community.Many people are just start the activity as craze,but the information that you have shared is must known to them.Please try to share more articles like this one,that is really superb.Thank you for sharing such nice post..

 

[Long_2010]

Hey Bud!

I've just put my details up in a thread down the page! id really appriciate t if you could check that out for me.

you really sound like you know your stuff.

Thanks very much!

 

[3J]

Hello,
I red your comment.Well nice information sharing,i must say.I am really pleased to see such article sharing at the community.Many people are just start the activity as craze,but the information that you have shared is must known to them.Please try to share more articles like this one,that is really superb.Thank you for sharing such nice post..

thanks bud....

iv been thinking about revising it for a bit... but im in mid-terms right now.. priorities.. lmfao

 

[juniorlifter2k10]

First of all great thread pal one of the best ive seen your knowledge is very impressive.

Right my situation im currently on bulk and it ends 1st april. So i just want to see how my diet is for the rest of my bulk and worry about my cut diet later.

I know my bulk diet isnt the greatest and my bulk work out hasnt gone ideally to plan due to me overtraining.

So here goes:

age - 18 (just turned)
weight - 95kg
height - 6 ft 1
BF - 16%
Goals - put on as much muscle mass as possible untill my cut.

BMR is 2098
TDEE (at the moment on the bulk) is 2884.75

Kcal/Pro/Carb/Fat
8:00 -
2 Piece of brown toast - 250/11/34/6.8
3 Whole Eggs - 240/19.5/0/15
4 Turkey Sausages 340/34/20/14
Total = 830/64.5/69/35.8

10:00
2 bagels 640/22/140/6
pint of milk 261/15/10/20

12:00
Tuna Pasta(150g serving) 620/48/108/4

Pre Workout (1:00):
50g of whey protein with 50g of crushed oats 350/35/40/6

Post workout (2:00):
100g protein
60g of oats
35g of fast acting carbs (malt and dext)
i will have to estimate the fast acting carbs im unsure of there information.
320/70g/73g/6

4:00
250g rump steak
150g jacket potato
500/56g/45g/13

6:00
either more steak/chicken breast
jacket potato
500/56g/45g/13 (depending..)

8:00
protein shake with oats
350/35/40/6

10:00
2 pints of milk (healthier milk)
(ran out of caseinate)
200/16/20/3

so thats totals up to:
4671/437/482/107.8

this is all rough ofcourse meals may vary but this is a main day i usually have

thanks pal

 

[juniorlifter2k10]

Also whats your opinion on clen with t3

 

[JamieOleBoy]

Also whats your opinion on clen with t3

Typical young lazy lifter, you are not old enough, you can gain natural with food at your age.

 

[3J]

First of all great thread pal one of the best ive seen your knowledge is very impressive.

Right my situation im currently on bulk and it ends 1st april. So i just want to see how my diet is for the rest of my bulk and worry about my cut diet later.

I know my bulk diet isnt the greatest and my bulk work out hasnt gone ideally to plan due to me overtraining.

So here goes:

age - 18 (just turned)
weight - 95kg
height - 6 ft 1
BF - 16%
Goals - put on as much muscle mass as possible untill my cut.

BMR is 2098
TDEE (at the moment on the bulk) is 2884.75

Kcal/Pro/Carb/Fat
8:00 -
2 Piece of brown toast - 250/11/34/6.8
3 Whole Eggs - 240/19.5/0/15
4 Turkey Sausages 340/34/20/14
Total = 830/64.5/69/35.8

10:00
2 bagels 640/22/140/6
pint of milk 261/15/10/20
make this 1 bagel
12:00
Tuna Pasta(150g serving) 620/48/108/4
white pasta?? drop the pasta..
Pre Workout (1:00):
50g of whey protein with 50g of crushed oats 350/35/40/6

Post workout (2:00):
100g protein
60g of oats
35g of fast acting carbs (malt and dext)
i will have to estimate the fast acting carbs im unsure of there information.
320/70g/73g/6
cut your protien in half here.. drop the oats and the fast acting ccarbs.. add the 1 bagel u pulled out from earlier
4:00
250g rump steak
150g jacket potato
500/56g/45g/13
ok
6:00
either more steak/chicken breast
jacket potato
500/56g/45g/13 (depending..)
lose the potato
8:00
protein shake with oats
350/35/40/6

10:00
2 pints of milk (healthier milk)
(ran out of caseinate)
200/16/20/3

so thats totals up to:
4671/437/482/107.8

this is all rough ofcourse meals may vary but this is a main day i usually have

thanks pal

4600 kcal is way too much for you man.. u need to tone it down.. drop your protien to about 300.. drop your carbs to about 350..

im 275lbs and i eat that much to grow... overkill for you

 

[juniorlifter2k10]

urm t3/clen is for cut so nothing about gaining weight their i know clen has anabolic for maintenance of the muscle perhaps ?

and thanks for the diet advice its my first bulk you know what its like too much is better than too little.

cheers for that

**edit** oh btw the pasta is wholewheat

 

[evomedic08]

ok so i have been debating on postin on this part for a long time but just havent b/c im afraid how bad this will look and how much i would get ripped but i finally just figured what the hell...Also just wanted to say thanks not just for me but for everyone, i know you have helped a lot of people....so here it goes

age:24
height: 5'8
weight:170
goals: put on good lean weight
bmr:1794
tdee:3096

meal:1
6 egg whites
1 cup of oatmeal
27/44/3/315

meal:2
8oz chicken breast
1 cup brown rice
73/44/9/582

all the rest of my meals are esentially the same....when i find something i like i usually stick to it...

after workout i take wheybolic extreme 60
60/6/1/270

also after workout i eat 8 oz lean steak
1 cup brown rice
73/44/17/639

before bed one serving of casein
25/10/1/150

grand total
406/238/51/3117

I know this isnt great but its a start...Anything you want to throw at me feel free as well as anybody else....its much appreciated...

 

[3J]

ok so i have been debating on postin on this part for a long time but just havent b/c im afraid how bad this will look and how much i would get ripped but i finally just figured what the hell...Also just wanted to say thanks not just for me but for everyone, i know you have helped a lot of people....so here it goes

age:24
height: 5'8
weight:170
goals: put on good lean weight
bmr:1794
tdee:3096

meal:1
6 egg whites
1 cup of oatmeal
27/44/3/315
add two whole eggs
meal:2
8oz chicken breast
1 cup brown rice
73/44/9/582

all the rest of my meals are esentially the same....when i find something i like i usually stick to it...
okay.. make sure to change it up after a while.. remember sweet potatoes and yams are much better for you then brown rice
after workout i take wheybolic extreme 60
60/6/1/270
add a semi-simple carb here.. white pasta, rice, or bagel
also after workout i eat 8 oz lean steak
1 cup brown rice
73/44/17/639

before bed one serving of casein
25/10/1/150

grand total
406/238/51/3117

I know this isnt great but its a start...Anything you want to throw at me feel free as well as anybody else....its much appreciated...

there are no phytonutrients in your meals.. add veggies to 3 meals..

doesn't look half bad actually

 

[evomedic08]

lol i knew you were goin to say somethin about the veggies, would green beans be ok b/c this is definetly the hardest thing for me b/c of how picky i am.....also do you think that my calories are ok since im tryin to bulk....appreciate it man...

 

[3J]

lol i knew you were goin to say somethin about the veggies, would green beans be ok b/c this is definetly the hardest thing for me b/c of how picky i am.....also do you think that my calories are ok since im tryin to bulk....appreciate it man...

well. how about u make the changes iv asked for.. recalc ur macros so i know where your calories will be and i'll let u know..

i'd have u at about 3600 caloreis for a bullk...

 

[bigwhitetitan]

Hey it sounds like you can help me
i am 31yr 286lbs 5'11' 31% bf and want my life back
i need a fat burn dite
i have been in the gym 7 days a week and lost 2lbs a week for the last 2 weeks
help bro help!!!!!!

 

[the Dragon]

I am noting down all my macros for a few days and then I am gonna post it and have you critique it. But here is a question, does fiber have any calories?

 

[3J]

Hey it sounds like you can help me
i am 31yr 286lbs 5'11' 31% bf and want my life back
i need a fat burn dite
i have been in the gym 7 days a week and lost 2lbs a week for the last 2 weeks
help bro help!!!!!!

no worries man... we'll get u where u need to go...

have u read the first post in this thread??? if not, read through it.. figure out your bmr/tdee..

do everything it asks...

tell me how your diet has been looking.. times, portions, macros..etc

u dont need to be in the gym 7 days a week...

post up a workout routine.. cardio also...

i need a buncha information to get started.. thats why i made this thread.. follow the directions and we'll get you in the right path

 

[3J]

I am noting down all my macros for a few days and then I am gonna post it and have you critique it. But here is a question, does fiber have any calories?

well. soluable or insoluable??

dont worry about that right now.. just put everything down in detail..

u can use fitday.com to help

 

[swilliford4047]

Please help

I am getting ready to start my first cycle in a week and want to make sure I have a great diet that will give me bulk while letting me get a little cut by the end of may. Im getting married. I will be doing a test E/cyp cycle of 200mg twice a week. I will have arim on hand as needed. I will do novla 40/40/20/20 2 weeks after last pin.

Age 29
weight 215
height 6'1"
bf 19%
goal 10%
bmr 2079
tdee 3223

I know I will need to drop some calories to loose some bf, but where do I draw the line for keeping my mass while cycle. I am a paramedic so my work shift is 1work and 2 off.

My eating habits are sparatic. I need a diet I can follow. that is one thing I have never been good at. I do casein before bed and low cal whey before wo and high after. I do a 6 day workout program

my workout is as follows
day 1 chest/bi/shoulders
day 2 back/tri/legs
day 3 work use resistance bands lightly
day 4 chest/bi/shoulders
day 5 back/tri/legs
day 6 work use resistance bands lightly

I know I am prob. over doing the workout. Like I said any help would be great. I would like to be about 220 and have 10% bf if possible.

 

[3J]

I am getting ready to start my first cycle in a week and want to make sure I have a great diet that will give me bulk while letting me get a little cut by the end of may. Im getting married. I will be doing a test E/cyp cycle of 200mg twice a week. I will have arim on hand as needed. I will do novla 40/40/20/20 2 weeks after last pin.
congrats!!!

is this your first cycle??
Age 29
weight 215
height 6'1"
bf 19%
goal 10%
bmr 2079
tdee 3223

I know I will need to drop some calories to loose some bf, but where do I draw the line for keeping my mass while cycle. I am a paramedic so my work shift is 1work and 2 off.
we have something in common.. im a medic too... so i know how much of a pain the kelly schedule can be
My eating habits are sparatic. I need a diet I can follow. that is one thing I have never been good at. I do a 6 day workout program

my workout is as follows
day 1 chest/bi/shoulders
day 2 back/tri/legs
day 3 work use resistance bands lightly
day 4 chest/bi/shoulders
day 5 back/tri/legs
day 6 work use resistance bands lightly

I know I am prob. over doing the workout. Like I said any help would be great. I would like to be about 220 and have 10% bf if possible.

yea your overdoing it.. why not just do one muscle group a day 5 days a week?

chest
back
shoulders
arms
legs

chest, back, and shoulders 16 sets

arms 24 sets (12 bis and 12 tris)

legs 18 sets


here's what i want you to do.. for the next two days, write down EVERYTHING u eat.. keeep track of portions also.. report back when u have that.. we can move forward from there...

also, are you doing any cardio?? do you have a gym at station? (im guessing u do)

 

[swilliford4047]

thanks, Yes this is my first pin. I will try the five days a week. I dont do hardly any cardio maybe 5-10 min before wo to get warm and that is about it. I hate it and am trying to find alternatives to running or a stationary bike. I will keep track of what I eat for the next 2 days and get back with you. thanks. looking forward to some good advice.