Free Diet Advice from 3J

[JMAN1982]

thought i'd put this out here.. this is my sticky for diet critique..

if you want diet advice, please read through everything and then post up your proposed diet..

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example: (btw these macros are not correct, just an example)

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


This is my PERSONAL bulking diet, its customized for my needs.. use it as motivation and reference, but do not follow it to the T because we'll customize one for you...

meal1 cal/fat/carb/pro
3 xl whole eggs 249/17.3/1.3/21.9
8 egg whites 137/0.4/1.9/28.8
1 cup oats 311/5.1/54.3/13


meal2 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
2 medium sweet potatos 230/0.4/53.5/4.1
1/2 tablespoon olive oil 60/6.8/0/0

meal3 cal/fat/carb/pro
8oz turkey breast 370/18.80/49
7oz yams 234/0.3/55.3/3.0
1 tablespoon olive oil 119/13.5/0/0

meal4 cal/fat/carb/pro
8oz salmon 331/13.4/0/491
1 cup red kidney beans 330/14.9/36.9/14

pwo cal/fat/carb/pro
whey shake 258/2/0/0/60
2 cup blueberries 165/1/42/2.1

meal 5 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
1 tablespoon olive oil 119/13.5/0/0

meal 6 cal/fat/carb/pro
8oz london broil 347/14.1/0/51.7
1 whole avocado 277/25.4/14.8/3.5


Daily totals

Calories: 4140 Fat: 157 Carbs: 320 Protien: 379

DONT FORGET UR VEGGIES GUYS.. I AT LEAST HAVE TWO SALADS WITH THIS BULK..
This is my sample cutting diet.. again, the calories are a bit higher because im a bigger guy.. make sure to have one customized for you....


meal1 cal/fat/carb/pro
8 large egg whites 137/0.4/1.9/28.7
2 large whole eggs 167/12.2/1.3/12.3
1 cup oats 311/5.1/54.3/13

meal2 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1 oz (about 22 pieces) almonds 172/15.6/5/6

meal3 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1

pwo cal/fat/carb/pro
whey shake 258/2/0/60
1 white bagel 270/1.7/53/10.5

meal4 cal/fat/carb/pro
8oz turkey breast 379/18.8/0/49

meal5 cal/fat/carb/pro
8oz salmon 331/13.4/0/49

meal6 cal/fat/carb/pro
6oz london broil 260/10.6/0/38.8
1/2 avocado 138/12.7/7.4/1.7

also, 3 servings of veggies daily.. the greener they are the better it is... i usually do 2 cups of brocolli.. but its your disgretion
Daily Totals

Calories: 3008 Fat: 107.4 Carbs: 163 Protien: 278.6



You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..

Oh yeah thats way to much food for me!! I figured up my BMR and its only 2095, tdee is right at 3200. I am currently at 214 and 17%bf. I am 29yrs and 5'10". I haven't had time to add up all the macros per meal but the the end result should be 40% carbs 50%protein and 10%fats. I was going to carb cycle and I may still add a higher carb day in for legs but with low intake needs I was thinking about 3000-3500cals per day. I can't always get to the gym when I plan and I don't want a huge calorie suplus if things don't work out. Also I seem to be carb sensative, I know I have only been at about 3000cal. per day but I put weight on pretty easily. Any advice?

 

[Deadlift75]

Hey 3J, would really appreciate some critique advice on my diet when you get a minute. Thank you.

Age. 26
Height. 175cm
weight 80kgs (6 weeks into course of Test E so some of that water weight (started at 74kg)
bf% 13%.

Goal = Lean gain, want to get as big as I can while staying as lean as I can - Train over 5 days. No cardio, all weights.

Monday - Chest
Tuesday - Back
Wednesday- Rest
Thursday- Legs
Friday - Traps/Shoulders
Sat - Arms

Meal One

1 cup oats (I just drink it) - 311 cals/5.1g fat/54.3g carbs/13g protein
4 Full Raw eggs + two raw egg whites -320 cals/20g fat/2g carbs/32.4g protein

Meal 2

1 cup brown rice 215/1.7/44.4/5.0
1 tin tuna 171/1.2/0.0/37.5
tablespoon mayo 72/6.0/5.0/0.1

Post Workout

Whey Protein 392/6.0/18.0/56.0
1 White Bagel 270/1.7/53.0/10.5


Meal 3.

1 cup brown rice - 215/1.7/44.4/5.0
1 tin tuna - 171/1.2/0.0/37.5
tablespoon mayo - 72/6.0/5.0/0.1

Meal 4

Large Packet Cashew Nuts - 871/71.7/45.2/25.3

B]Meal 5[/B]

1 pack of Oat Cakes 288/13.6/34.4/6.4
1 tin tuna 171/1.2/0.0/37.5
tablespoon mayo 72/6.0/5.0/0.1

Meal 6
Low Fat Cottage Cheese 216/3.1/8.2/37.2

* I like Tuna so I eat it a lot, occasionally I will substitute it with Steak/Chicken/Beef

Macros are 3682 calories 264.5 carb, 303.2.5 protein, 134.2 fat

 

[weeber]

Have been patiently awaiting a response to post #1859

 

[3J]

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

the major problem here is your last meal.. you have to get some beef in before bed.. your body starves as you sleep if you dont

 

[bw2506]

32 year old male, 6'3 250lbs...body fat around 22..tdee 3140....hit the gym usually 3x a week for approx 45 minutes and follow a power lifter scheme...trying to lower bf while retaining strength and size and get in the 230-235 range so i can try to clean bulk from there...Any suggestions/help?

 

[Doady22]

Need some help with my diet....

Age 27
Weight 169
Height 5'7"
BF 15%
BMR 1780
TDEE 2760
Goal-cut with some muscle gain, 10-12%bf is goal

Train 2 days on, 1 Day off, I do cardio 4x a week for 30 mins

Diet as follows

Breakfest
4 egg whites 24/4/0/120
1 cup bell peppers 1/5/0/33
2 turkey sausge links 13/1/7/80


Snack
1/3 cup rasberries 1/14/1/60
1 serv almonds 6/5/16/170

Lunch
6oz of lean ground beef 32/0/14/240
1 serv refried beans 7/18/2/112
1 whole wheat tortilla 4/19/3/130

Snack
4oz of turkey 18/0/3/100

PWO Shake 50/50/2/400

Dinner
4oz chicken breast 26/0/2/120
i serv broccoli w cheese 2/7/1/40

shake before bed 50/2/2/210

totals=234g protein, 127g carbs,53g fat,1818 calories

Any help would be very appreciative.

Thanks

 

[kamikaze]

Nm

 

[BARABANOFF]

Hey 3J. Hope you haven't forgot about me. I've swiched my diet to eating clean carbs/fats/pro. about 5 meals a day.
Just would like you to recommend what my daily macro's would look like on and off cycle.

All my information is up there ^^^

If you get the time, It would realy help me out.
Anyone else may share there opinion as well. I'm open to suggestions.

Thanks, Ciao!

 

[Smitty06960]

Hey what do you think of this plan.

Im 25 years old weigh 160 stand five feet nine
Im trying to bulk up to around 180
Bmr 1754
Tdee 3026

7:30 am bran flakes 8/72/1/288
Milk 8/12/5/122
2 capsules of orotine
1 fish oil

10 am protein power bar 23/39/6/300

11:30 pretzels 9/72/2/342
Yogurt 5/19/0/100
Protein bar 23/39/6/300
Grapes 0/58/0/225
Granola bar 1/18/3/90

Preworkout no explode

5 pm shake 40/86/7/566
2 capsules of orotine

7 pm chicken 23/0/7/164
Corn 5/27/2/123
Pototoes 4/33/7/210
Milk 8/12/5/122

Total 155/487/54/2662

 

[ronnie13]

me next


Age: 19
Weight: 81 kgs
Height: 180cms
BF: around 8-9%
Goal: get very lean as i am a soccer/football player (aiming for the cristiano ronaldo type body/physique)
BMR: 1949.7
TDEE: 3363.3

workouti do push and pull exercise-alternate)- i also do abs every gym session
day 1 : pull - back, tri's, bi's , abs
day 2 : soccer/football training - 2 hours
days 3 : push - chest, shoulders, traps ( i just include traps here cause i do shoulders),abs
day 4 : soccer/football training - 2 hours
day 5 : pull - back, tri's, bi's , abs ( if i have a game on day 6, i rest on day 5 and this pull exercises move to day 7 and day 7 move to day 1)
day 6 : soccer/football game -90 minutes (if i have a game on day 7, i rest on day 6 )
day 7 : push - chest, shoulders, traps ( i just include traps here cause i do shoulders),abs

This is what my current diet looks like
i did an anavar and test booster cycle with this diet
on wakexy elite powder
meal 1:100g organic oatmeal with protein shake and water

meal 2: whey protein with 10ml/g flaxseed oil

meal 3:150g turkey breast , vegetables (broccoli) and 150-200g of ezekiel bread

meal4: protein shake with 20 grams almonds

meal 5 : snack ( either spelt sprouted bread or roasted bbq corn

meal 6: oxy (pre workout)

meal 7:recovery protein shake, multi vitamins, krill oil, vita e and c

meal 8 : 150 g turkey breast, vegetables(broccoli) and 150g of ezekiel bread

yes i know there is no macros but it roughly was around 2500 calorie give or take

NOW this is my altered one, what do you think

this is a winstrol/proviron cycle and testogen-XR (-which contains D asparaic acid and few other stuff)


on wakexy elite powder

multi vitamins, krill oil 1000mg, vita e and c (dont really know when to take these)

( Testogen-XR- 8 calories/winstrol and proviron)
meal 1: 100g organic oatmeal with whey protein isolate and water ( p= 35.9g, f= 7.2g, carbs= 56.8g = 443.7cal


meal 2: 2 raw organic eggs and whey protein isolate with 5ml flaxseed oil (p =38.2g, f=14.975g, carbs= 4.25g= 268 cal


meal 3:150g turkey breast , 180g broccoli and 100g of spelt pene(pasta) (p= 58.56g, f= 4.19g, carbs= 75.96g = 586cal


meal4: 150 g of lean veal , 180g broccoli and 20 grams almonds p=49.5, f=13.79, carbs=1.58 = 350 cals

(winstrol and proviron)meal 5: whey protein and 2 raw organic eggs with 50g of plain fat free yogurt and p = 38.1, f=10.45, carbs= 4.25 = 215 cals

pre workout meal: Testosgen-XR- 8 calories and oxy elite powder

post workout meal: recovery protein shake and 100 g of ezekiel bread (p= 30.5, fat=3.3, carbs= 38 = 324.9cal

meal 8 : 150 g turkey breast, 180g broccoli and 1/2 an avocado p=38.4, f= 26.45g, carbs= 1.35g = 453 cal


total= 2640.6 calories

 

[JustinFerrer]

Fat Loss Exercise

For weight gaining you need to focus on your diet along with exercises.
Take healthy and balanced food in your daily routine. You more protein foods such as milk, yogurt, eggs, fish, green vegetables, fresh fruits, and meat etc. You should also join a gym for doing some muscles building exercises.
I was just thinking a little info about us all would help us get to know each other better, so I'll start.My name's JustinF, I'm male, 34. My interests include Weight Loss.Here is my site you may visit here to get more information.
fatlossexercise.net

 

[501s finest]

3J can you pm me.

25/m
150lbs
5'6
Not sure on my body fat, will take a pic tonight and post.

My current diet is shit. All junk foods. I need a whole new diet yet I'm picky as hell. I do not eat tuna, nor most veggies. I love meat, peanut butter, fish, chicken, bread.

I am going to start my very first cycle in about 6 weeks. If you could help me come up with a bulking diet it would be much appreciated. Also if you could suggest which gear to chose (i'd rather just use 1 1st cycle) i've read that's best. I'm trying to put on about 15-20lbs of muscle. I don't want to get fat though, I also want to build my abs. I'm looking to gain size in chest, shoulders, tricepts, biceps, and abs.

I go to the gym 4-7 days a week. Here is the work out I'm focusing on most. It's to increase my bench, I got it from marylandpowerlifting.com

90% of max 3x5 and 80% of max 3x5 which will be today. then light bench day 65% of max 2x8
it increases 2.5% every day of the heavy lifting and fluctuates on the light bench days. it is a 12 week program. I will also be working abs, and doing dumb bell curls, barbell bench press 4 sets of 10,8,8,6 incline bench 3 sets 8,8,6 decline same, dumb bell flys 2x10 dumb bell pull over 2x8 on mondays, tuesday i do my heavy bench day and back and biceps. Usually rest or do cardio on wednesday, shoulders and light bench thursdays, legs and calves fridays, saturdays I usually just go in and keep everything loose with light weights.

 

[TankTopa]

Currently: 24 6'4" 230 lbs 11.5% bf 5 years of lifting exp

Cycle looking to take:

1 - 12 Test Prop 100 @ 75mg ed
5 - 12 Anavar 50mg ed

post cycle therapy (pct): post cycle therapy (pct) Forma Stanzol and Forged Post Cycle or Nolva and Clomid

Age 24
Weight 235 lbs
Height 6 ft 4 in
BF 11.5%
Im all about staying LEAN and FAST, no MASS. Currently run 4.6 40 yd dash, power clean 315, bench 300, squat 415, 12 pull up max, 15 chin up max, 40 push up max. I feel like the abdominal is the most important muscle for the entire body (abs everyday). Looking to add 15-20 of lean muscle.

Workout 7 days a week. I hit 5 different muscle groups for 5 days straight, then I recycle and hit what I hit on the first day on the sixth day and so on

Monday Lower Body

Stretch 15 min
Light Jump Roping 10 min
Barbell Squats 3 x 15
3 x HIIT Jump roping 1 min ea
Barbell Lunges 3 x 15
3 x HIIT Jump roping 1 min ea
Barbell Step Ups 3 x 10
3 x HIIT Jump roping 1 min ea
Dumbbell Jump Squats 3 x 20
3 x HIIT Jump roping 1 min ea
Hamstring Curls 3 x 10
Abs 30 min
Stretch

Tuesday Back

Stretch
Light Jump roping 10 min
Dead lifts 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Bent Over Rows 3 x 12
3 x HIIT Jump roping 1 min ea
Pull Ups 3 x max
3 x HIIT Jump roping 1 min ea
Dumbbell Bent Over Rows 3 x 12 ea
3 x HIIT Jump roping 1min ea
Lat Pull Downs 3 x 12
Abs 30 min
Stretch

Wednesday Chest

Stretch
Light Jump roping 10 min ea
Dumbbell Bench 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Incline 3 x 12
3 x HIIT Jump roping 1 min ea
3 Ball Balance Pushups 3 x max
3 x HIIT Balance Pushups ea
Dumbbell Flys 3 x 15
3 x HIIT Jump roping ea
Plate raises 3 x 15
Abs 30 min
Stretch

Thursday Shoulders & Traps

Stretch
Light Jump roping 10 min
Dumbbell Shoulder Press 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Military Press 3 x 12
3 x HIIT Jump roping 1 min ea
Dumbbell Front, Side & Ski Raises 3 x 12
3 x HIIT Jump roping 1 min ea
Rope Exercise 3 x max
3 x HIIT Jump roping 1 min ea
Machine Rear Delts 3 x 12
Machine Traps 5 x max
Abs 30 min
Stretch

Friday - Biceps & Triceps

Stretch
Light Jump rope 10 min
Curl Bar 3 x 12
3 x HIIT Jump roping 1 min ea
Alt Dumbbell Curls 3 x 15 ea
Rope Pull Downs 3 x max
3 x HIIT Jump roping 1 min ea
Light Dumbbell Curls 3 x max
Nose Breakers 3 x 12
3 x HIIT Jump roping 1 min ea
Behind the Neck (elbows pointed in) 3 x 12
Close Grip 3 x 12
Abs 30 min
Stretch
Then I recycle my workout so

Saturday Lower Body
Sunday Back
Monday Chest
Tuesday Shoulders & Traps
Wednesday Biceps & Triceps

Breakfast - 10am pro/carb/fat/cal
8 oz Water
8 oz great value 0% milk 8/13/0/90
8 oz simply orange 2/26/0/110
7 eggs 44/2.8/49/630
2 tbl. sp. Mayo 0/0/20/180
5 turkey slices 9/1/1/60
1 cheese slice 4/0/6/180
2 whole grain slices 7/22.6/2.2/138
2 ultimate omegas ?/?/2/18
1 Rainbow Light Multi Vitamin
1 scoop GREENSuperFood 2/4/1/30 ***5 to 9 daily servings of fruits and vegetables***

Snack, Pre Workout 12 am
8 oz water
1 Banana 1.3/27/0.4/105
4 tbl. sp. PB 14/16/30/360
1//2 cup oatmeal 10.6/53.6/5.2/300

Begin Workout 1ish pm
Around 2 hrs of training
Finish Workout 3ish pm Protein Shake 42/12/3/250

Lunch Post Workout 4 pm
16 oz water
8 oz great value 0% milk 8 /13/0/90
5 oz Starkist Light Tuna w/ Cayenne Pepper 40/2/2/200
2 tbl. sp. Mayo 0/0/20/180
OR
2 4 oz Tyson chicken breast 42/0/24/380
2 tbl. sp. EVOO 0/0/26/240

Snack 6 pm
8 oz water
2 oz Almonds 12/12.2/28/326
Greek Yogurt non-fat 13.9/20.1/0/140
Estimate Fruit Varies 2/20/2/100

Dinner 8 pm
8 oz water
8 oz great value 0% milk 8 /13/0/90
4 Leaves Romaine Lettuce
5 turkey slices 9/1/1/60
1 slice cheese 4/0/6/80
Cayenne Pepper
4 oz 93% Lean Ground Beed - 23/0/8/170

Calories: 3957 Fat: 215.8 Carbs: 240.3 Protein: 312.8

TDEE: 2290.6 x 1.725 = 3951.258

 

[batista jnr]

hey 3j and other knowledgable guys. can anyone help me figure out my maintanence cals? i dont have a clue all this tdee and bmr stuff makes no sense to me ive always had someone do my nutrition for me but now i wana get serious about diet and actually learn. any help or brief descripton appreciated.

 

[KevinN]

Wow when I read all your comments I got and idea..such a nice issue.For me is Weight loss is all about burning more calories than you eat, but what's the best way to do that? Knowing the basics of how to lose weight, how to exercise for weight loss and how to motivate yourself are essential for creating a program that works for you. Thanks for this ..!!!

 

[kamikaze]

Nm

 

[manu1433]

alright 3J....hope you can help me out

i'm 5-10 around 214 or so (haven't weighed myself in like a week)....i worked out through HS and about a year into college beore i become a pot head....i gained a ton of weight, ballooning up to about 240...now i'm back in the game and pretty much new to strict dieting

over the past 2-1/2 to 3 months i have lost about 26 pounds just by getting in the gym and cutting calorie intake but now the weight loss has seemed to slow down....i was basically just wondering what kind of macros is usually good for somebody like me to lose weight and gain strength while i am losing it

i currently am working out 3 times a week at around 1:15 per workout....i basically do stonglifts 5x5 with a few accessory exercises mixed in....also do biceps on bench days with that routine....and i must say it has worked great..strength is way up from a few months ago...any advice that can point me in the right direction would be greatly appreciated

for cardio i have been going low-mid intensity on days i don't workout aside from sunday which is an off day usually...i typically walk anywhere from 3-5 miles and anywhere from an hour to an hour and a half depending on time constraint....i mix in jogging but over over the summer i have recently developed an issue with ingrown toenails on my big toe...one toe is healed up and am still getting the other straightened out....running and jogging is definitely painful and walking long distances definitely makes it sore but nothing i can't tough out until i go back to the doctor to get it sorted out

as for my current diet...here is what i ate today which is pretty average for what i have been eating the past few months

calories: 1500
carbs: 103
fat: 22 (a little lower than usual as well....usually use 2% milk in shakes....ran out)
protein: 164 (a little lower today than usual)....only drank one protein shake

the protein i drink is ultimate nutrition isolate vanallia and is made with wheat....100 cals....3 carbs...20 g's of protein per scoop

if you need me to be more specific let me know

age: 25
body fat: around 25%
height: 5'10
weight: 214
goals: short term - to get down to around 200 pounds in about 6 weeks or so
long term - to get down to around 185 and to be less than 20% BF

 

[kbeanz]

Hey 3J - really looking for some help with my diet! Would like to lean out as much as possible with a time frame of 3 weeks. Classic endo body type.

age 39 (female)
weight 131.5
height 5'2
bodyfat 22%
goals lean out fast!

bmr 1377
tdee 2133

Supplements:

digestive enzymes
probiotics

Extras:

10mg of anavar split into two doses of 5mg (been on for 2 weeks)
10mg of nolvadex (will most likely not continue with this - been on for 3 days)
40mg of clen (running my 2nd 2week cycle)

Eating Regime:

1400 calories under 100g of carbs, 45-50g of fat, 125g protein

Protein Shake - 1 cup almond milk, 25g protein, 1/3 cup berries, 1/3 cup dry oatmeal, 1 tsp natty pb

Post workout - same as above minus natty pb.

Lunch - 3 oz chicken breast, 1/2 cup brown rice, 1 cup spinach

Snack - 2-3 oz chicken breast, 1 cup spinach or green beans

Dinner - 2 eggs

Snack - 1 tbsp natty pb.

Have about 3 coffee's a day (w/ cream). Easily drink 3-4 litres of water daily.

I know it may not be ideal, but I do well with repetition in my diet.

Side note: Since starting anavar dairy has not agreed with me at all! I was sporting a semi-pregnant look due to bloating for a good 2 weeks. Since cutting dairy completely out (1% milk and greek yogurt) 70% of the bloat is gone. I was also having sweetener in my coffee's and I've eliminated that too.

Workout Regime:

5 day split (chest/tris, back/traps, quads, shoulders/bi's, hams/glutes). Set/rep scheme falls in the 2x4 or 3x6 range. Workouts are usually 40mins.

Cardio:

20 minutes stair master post weights.

Thanks!

 

[edward rist]

Hi there, sounds great but i have just started and am looking for a good pre workout and protein to help with working out, what do you recommend

 

[Swagger92]

Hello i'm new to all this dieting and training. i've just recently started going to the gym


age- 20
weight - 140lbs
height - 5'9
bf - 9%
goals..my goal is to bulk up and put on 3-4 stone.
i've got a gym routine, wrote up from a member on this site,
and looking for a diet to help me bulk up on what to eat/what time's etc

would be great if you could help, also seen your other thread about where i pay, very interested in that