3J
Super Moderator
between what meals is your workout routine?
Free Diet Advice from 3J
- Thread starter 3J
- Start date
between what meals is your workout routine?
3J
Super Moderator
same question for you.. when in the day is your workout??
3J
Super Moderator
great way to drop bf in my opinion.. taxing on the mind though.. you have to have a strong will.. if you were some corn fed guy all your life you might have a hard time with it
3J
Super Moderator
well it matters to how your diet looks.. how many carbs and fats are you taking in?
3J
Super Moderator
thanks man... i believe strongly in helping out my community!
3J
Super Moderator
why not carb cycle then?? the leanest way to bulk is a carb cycle.. i do have a package for clients with goals as such in mind.. hit me up if your interested 3jdiet@gmail.com
3J
Super Moderator
ok im in there bud lets get you fixed up!!!
3J
Super Moderator
thank you sir!!!
Ok......workout days Fats 100/ carbs 150/protein 300.....rest days cardio only before breakfast .Lift weights 1 day on 1 day off.Diet similar to yours as almost same bodyweight .Just curious as what do you do on days where you dont lift weights do you keep cals the same ?Im dropping on average 1 lb per week .thank you v much .
sealevel
Super Baller Ass Novice
Ok, I'm going to give this a try 
34 year old male
5'10 245
Body fat 20 to 22%
Morning:
Two pieces whole wheat toast
Bacon
Two eggs with cheese
Mid Morning:
1/2 cup oats
Lunch:
Turkey or Tuna or Chicken Breast
Green Veggies
Wheat Bread or something similar
Cheese of some kind
Pre Work Out Snack:
Cashews or almonds
Post Work Out:
Syntha6 protein mixed with 4ozs 2% milk and either fresh fruit or peanut butter
Dinner:
Lean Protein: Usually Chicken or lean beef
Carbs: Brown rice or sweet potato, sometimes pasta
Bed time:
Casein Shake
I work out 3 to 4 times a week lifting heavy for about an hour. Usually Monday, Tuesday, Thursday and sometimes Friday. I lift after work around 3:30
On Monday and Wednesday I do MMA classes for about an hour. These classes are at 6:00 PM
I am also currently doing 500mgs test cyp and Arimidex as an Aromatase inhibitor (AI). I am looking to recomp while slowly dropping some fat. I am not going to see my abs for a couple of years I'm sure. I am a bulky guy, well built but I carry a majority of my body fat between my chest and midsection (which is why I'm running the AI) I would really like to drop some fat and lean out. I don't really go by the scale because it doesn't work for me. At 245lbs I wear a 36 waist pants and a Large shirt, sometimes my shoulder width puts me into an XL. I am a very broad guy, I'm not "fat" but I want to have more definition. But... I am really hoping to not lose the mass I have now. It would be great to know where I should have my macros, I don't currently count calories, carbs, or anything at the moment. I'm ready to do so but not sure where to start.
So, please critique me, sir
And many congrats on your recent engagement! Married life is wonderful when paired with the right partner
34 year old male
5'10 245
Body fat 20 to 22%
Morning:
Two pieces whole wheat toast
Bacon
Two eggs with cheese
Mid Morning:
1/2 cup oats
Lunch:
Turkey or Tuna or Chicken Breast
Green Veggies
Wheat Bread or something similar
Cheese of some kind
Pre Work Out Snack:
Cashews or almonds
Post Work Out:
Syntha6 protein mixed with 4ozs 2% milk and either fresh fruit or peanut butter
Dinner:
Lean Protein: Usually Chicken or lean beef
Carbs: Brown rice or sweet potato, sometimes pasta
Bed time:
Casein Shake
I work out 3 to 4 times a week lifting heavy for about an hour. Usually Monday, Tuesday, Thursday and sometimes Friday. I lift after work around 3:30
On Monday and Wednesday I do MMA classes for about an hour. These classes are at 6:00 PM
I am also currently doing 500mgs test cyp and Arimidex as an Aromatase inhibitor (AI). I am looking to recomp while slowly dropping some fat. I am not going to see my abs for a couple of years I'm sure. I am a bulky guy, well built but I carry a majority of my body fat between my chest and midsection (which is why I'm running the AI) I would really like to drop some fat and lean out. I don't really go by the scale because it doesn't work for me. At 245lbs I wear a 36 waist pants and a Large shirt, sometimes my shoulder width puts me into an XL. I am a very broad guy, I'm not "fat" but I want to have more definition. But... I am really hoping to not lose the mass I have now. It would be great to know where I should have my macros, I don't currently count calories, carbs, or anything at the moment. I'm ready to do so but not sure where to start.
So, please critique me, sir
And many congrats on your recent engagement! Married life is wonderful when paired with the right partner
BARABANOFF
MILK SLUT
Hey 3J, I've been following your threads and it's really been an eye opener for me on how important nutrition is in conjunction with training. I'd like to get some help from you on customizing a clean bulk diet for myself off and on my upcoming cycle. I've tried to get as much information for you as possible so if you need anything else I'll do the best I can.
(Questions at the bottom).
STATS:
Age: 23
Height: 6'1" / 73"
Weight: 185lbs/ 84kg
BF: 17% (using cheap caliper)
LBM: 153.5lbs/ 69.7kg
Goals: lean mass (Clean Bulk)
BMR formula1: 1875
BMR formula2: 2302
TDEE (BMR 1): 3112
TDEE (BMR 2) 3821
WORKOUT REGIMENT:
Mon: chest/triceps
Tues: back/biceps
Wed: shoulders
Thurs: legs
Fri: abs/traps
Sat: cardio
Sun: off
*WO at approx 2-3pm ED
*8-10 reps/ 3-4 sets
*cardio 15% incline, 5mph, 30-40mins HR: approx 140/min (Brisk walk) 1-2/wk
DIET:
I've been eating 4-5 meals/day (including 1 PWO shake). I don't know the macros on what I've been eating.
I have been eating relatively healthy for the past month but I know I'm definitely not eating enough.
-7am-My breakfasts have been quick and not that great w/ simple carbs and fruit.
-9am- (In class-Massage therapy student) Raw almonds and avocado or fruit.
-1230pm- Chicken breast and a small slice of yam, mashed with cinnamon & Pre-WO
-2pm-PWO iso protein shake w/skim milk.
-5pm- Brown rice w/ chicken breast and veggies (broccoli/carrots)
-sometimes between 7-9pm i'll snack on nuts, fruit, veggies.
-Also sometimes I'll make a protein shake and drink half before bed and the other half when I wake up.(been using iso whey but I'm going to invest in some caisian protien.)
SUPPLEMENTS:
Whey isolate
Casein protein
Creatine monohydrate
GNC mega men multi-vit
Fish oil
1MR pre-WO
CYCLE:
Weeks 1-4 dbol 40mg/ED
Weeks 1-10 test enanthate 500mg/wk
Weeks 2-11 HCG 500iu/wk
Weeks 11-16 Aromasin 15/15/15/15/10/10 ED
Weeks 13-16 Nolvadex 50/50/25/25 ED
QUESTIONS:
I have never done a Bulk/Cut before or tried aiming for daily macros.
I've been on a few sites doing some research and they all had conflicting percentages on P/C/F
and it kind of discouraged me to even try. I'm wondering how do you customize the macro %'s for the type of diet/goals I want?
I'm going to be starting my cycle within the next few weeks to a month.
How different are the macros gonna fluctuate while on cycle vs. off?
Kind of off topic, but I was wondering what your thoughts on my cardio. (Brisk incline walk on treadmill)
Is it good enough for cardio? I feel like I lose gains if I do long dist jog for 30mins. or maybe it's just my diet.
Any advise or input is greatly appreciated. I look forward to your reply.
I'll try to reply ASAP.
Cheers!
-Barabanoff
(Questions at the bottom).
STATS:
Age: 23
Height: 6'1" / 73"
Weight: 185lbs/ 84kg
BF: 17% (using cheap caliper)
LBM: 153.5lbs/ 69.7kg
Goals: lean mass (Clean Bulk)
BMR formula1: 1875
BMR formula2: 2302
TDEE (BMR 1): 3112
TDEE (BMR 2) 3821
WORKOUT REGIMENT:
Mon: chest/triceps
Tues: back/biceps
Wed: shoulders
Thurs: legs
Fri: abs/traps
Sat: cardio
Sun: off
*WO at approx 2-3pm ED
*8-10 reps/ 3-4 sets
*cardio 15% incline, 5mph, 30-40mins HR: approx 140/min (Brisk walk) 1-2/wk
DIET:
I've been eating 4-5 meals/day (including 1 PWO shake). I don't know the macros on what I've been eating.
I have been eating relatively healthy for the past month but I know I'm definitely not eating enough.
-7am-My breakfasts have been quick and not that great w/ simple carbs and fruit.
-9am- (In class-Massage therapy student) Raw almonds and avocado or fruit.
-1230pm- Chicken breast and a small slice of yam, mashed with cinnamon & Pre-WO
-2pm-PWO iso protein shake w/skim milk.
-5pm- Brown rice w/ chicken breast and veggies (broccoli/carrots)
-sometimes between 7-9pm i'll snack on nuts, fruit, veggies.
-Also sometimes I'll make a protein shake and drink half before bed and the other half when I wake up.(been using iso whey but I'm going to invest in some caisian protien.)
SUPPLEMENTS:
Whey isolate
Casein protein
Creatine monohydrate
GNC mega men multi-vit
Fish oil
1MR pre-WO
CYCLE:
Weeks 1-4 dbol 40mg/ED
Weeks 1-10 test enanthate 500mg/wk
Weeks 2-11 HCG 500iu/wk
Weeks 11-16 Aromasin 15/15/15/15/10/10 ED
Weeks 13-16 Nolvadex 50/50/25/25 ED
QUESTIONS:
I have never done a Bulk/Cut before or tried aiming for daily macros.
I've been on a few sites doing some research and they all had conflicting percentages on P/C/F
and it kind of discouraged me to even try. I'm wondering how do you customize the macro %'s for the type of diet/goals I want?
I'm going to be starting my cycle within the next few weeks to a month.
How different are the macros gonna fluctuate while on cycle vs. off?
Kind of off topic, but I was wondering what your thoughts on my cardio. (Brisk incline walk on treadmill)
Is it good enough for cardio? I feel like I lose gains if I do long dist jog for 30mins. or maybe it's just my diet.
Any advise or input is greatly appreciated. I look forward to your reply.
I'll try to reply ASAP.
Cheers!
-Barabanoff
Last edited:
Me next
26 years old
6'3
240lbs
17% BF
Lifting weights 2-3 months.
Day 1: Chest/Biceps
Day 2: Legs
Day 3: Rest
Day 4: Back/Traps
Day 5: Shoulders/Triceps
Day 6-7: Rest
Goals: Started Hormone Replacement Therapy (HRT) back in May, doing 250mg/week Test-E w/ hcg. Looking to pack up on some muscle for the next 3-4 months and then re-evaluate. Been running the diet below for a few weeks although at around 3k cals/day. Want to up cals to 3.5k for maximum muscle gain (Is this optimal? Do I need more/less?). Gaining some fat is tolerable although not preferable, obviously
LBM = 199lbs/91kg
370 + (21.6 x 91) = 2336 BMR
2336 x 1.375(light exercise/sports 1-3 days/week) = 3212 calories
Cals/p/c/f
Meal 1 - Workout days
Morning PWO
pwo oats/protein shake 560/52/64/10
---------------------------------------------
total 560/52/64/10
Meal 1 - Off day alternate
5 egg white 80/20/0/0
3 whole eggs 240/21/0/15
2 hash browns 280/0/10/16
-------------------------------------
total 600/41/10/31
==
Meal 2
grilled chicken 6oz 165/35/0/4
yams 7.5 oz 265/3/62/1
-------------------------------------
total 430/38/62/5
Meal 3
lean ground beef 8oz 340/46/0/16
brown rice 1.5 cups 351/6/72/3
-------------------------------------
total 691/52/72/19
Meal 4
grilled chicken 6oz 165/35/0/4
yams 7.5 oz 265/3/62/1
-------------------------------------
total 430/38/62/5
Meal 5
6lg hard boiled eggs 420/42/0/30
1 1/3 cups rolled oats 400/13/72/8
-------------------------------------
total 820/55/72/38
(spread throughout day)
Whole milk 32oz 600/32/48/32
-------------------------------------
total 600/32/48/32
On Day Total 3531/283p/380c/109f
Off Day Total 3571/272p/326c/130f
26 years old
6'3
240lbs
17% BF
Lifting weights 2-3 months.
Day 1: Chest/Biceps
Day 2: Legs
Day 3: Rest
Day 4: Back/Traps
Day 5: Shoulders/Triceps
Day 6-7: Rest
Goals: Started Hormone Replacement Therapy (HRT) back in May, doing 250mg/week Test-E w/ hcg. Looking to pack up on some muscle for the next 3-4 months and then re-evaluate. Been running the diet below for a few weeks although at around 3k cals/day. Want to up cals to 3.5k for maximum muscle gain (Is this optimal? Do I need more/less?). Gaining some fat is tolerable although not preferable, obviously
LBM = 199lbs/91kg
370 + (21.6 x 91) = 2336 BMR
2336 x 1.375(light exercise/sports 1-3 days/week) = 3212 calories
Cals/p/c/f
Meal 1 - Workout days
Morning PWO
pwo oats/protein shake 560/52/64/10
---------------------------------------------
total 560/52/64/10
Meal 1 - Off day alternate
5 egg white 80/20/0/0
3 whole eggs 240/21/0/15
2 hash browns 280/0/10/16
-------------------------------------
total 600/41/10/31
==
Meal 2
grilled chicken 6oz 165/35/0/4
yams 7.5 oz 265/3/62/1
-------------------------------------
total 430/38/62/5
Meal 3
lean ground beef 8oz 340/46/0/16
brown rice 1.5 cups 351/6/72/3
-------------------------------------
total 691/52/72/19
Meal 4
grilled chicken 6oz 165/35/0/4
yams 7.5 oz 265/3/62/1
-------------------------------------
total 430/38/62/5
Meal 5
6lg hard boiled eggs 420/42/0/30
1 1/3 cups rolled oats 400/13/72/8
-------------------------------------
total 820/55/72/38
(spread throughout day)
Whole milk 32oz 600/32/48/32
-------------------------------------
total 600/32/48/32
On Day Total 3531/283p/380c/109f
Off Day Total 3571/272p/326c/130f
Last edited:
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