Free Diet Advice from 3J
- Thread starter 3J
- Start date
leonardo71
New member
Congrats bro, you should take an extra week away if you just got married, you'll need it 
It's free advice you're giving so I'm pretty damn patient
It's free advice you're giving so I'm pretty damn patient
Thinking Man82
New member
Hello Guys,
Stats:
Age: 30
Weight: 79kg
Height: 5ft 7"
Body Fat %: 18%
Cycle: test Enanthate only 500mg per week, split Monday and Thursday, nolva only for PCT
I am aiming to bulk and following a 5x5 workout progam, my diet is below, just looking for some advice? any changes/adjustments or recommendations?
***65279;
6.30am: 1 Banana and glass 2% fat milk (pre-workout)
***65279;6.45-7.30am: workout
***65279;7.30am: Post workout Whey shake in water and 1 banana
***65279;9am: 4 whole eggs omlette with spinach, plum tomatoe, onions and peppers, bowl of porridge and 1 apple
***65279;supps: multivit and cod liver oil cap
***65279;11am: 2 tablespoons of peanut butter on 2 slices of wholemeal bread, clementine and 2% fat milk
***65279;1.30/2pm: tuna/mackrell/chicken, handful of brown rice or brown pasta, 1 carrot, peppers, spinach, tomatoes and 1 kiwi
4pm: 1 tablespoon of peanut butter, handfull nuts (mix of almonds and walnuts) and 2% fat milk
6.30/7pm: 3 chicken quarters, sweet potatoe and steamed veg
9pm: 250g cottage cheese and handfull grapes
10pm Bed
The calcs below are approx only:
Cals: 3509
Protein: 220
Fat: 117
Carbs: 265
Following the above diet and workout plan after week 1 I have gained 3 lbs.
Stats:
Age: 30
Weight: 79kg
Height: 5ft 7"
Body Fat %: 18%
Cycle: test Enanthate only 500mg per week, split Monday and Thursday, nolva only for PCT
I am aiming to bulk and following a 5x5 workout progam, my diet is below, just looking for some advice? any changes/adjustments or recommendations?
***65279;
6.30am: 1 Banana and glass 2% fat milk (pre-workout)
***65279;6.45-7.30am: workout
***65279;7.30am: Post workout Whey shake in water and 1 banana
***65279;9am: 4 whole eggs omlette with spinach, plum tomatoe, onions and peppers, bowl of porridge and 1 apple
***65279;supps: multivit and cod liver oil cap
***65279;11am: 2 tablespoons of peanut butter on 2 slices of wholemeal bread, clementine and 2% fat milk
***65279;1.30/2pm: tuna/mackrell/chicken, handful of brown rice or brown pasta, 1 carrot, peppers, spinach, tomatoes and 1 kiwi
4pm: 1 tablespoon of peanut butter, handfull nuts (mix of almonds and walnuts) and 2% fat milk
6.30/7pm: 3 chicken quarters, sweet potatoe and steamed veg
9pm: 250g cottage cheese and handfull grapes
10pm Bed
The calcs below are approx only:
Cals: 3509
Protein: 220
Fat: 117
Carbs: 265
Following the above diet and workout plan after week 1 I have gained 3 lbs.
Last edited:
hey brah, love what u do on here. i've always bulked, now im a bit confused at what cals i should drop. fats or carbs??? was gaining on 3600 cals but got to much body fat around my waist
age-25
82kg
1.74-5ft/8
bf%15
bmr-1889
tdee-2933
fat/carbs/ pro/ cals
breakfast
3 eggs 15.2 / 1.9 / 18.6/ = 205.5
1 cup oats 8 / / 50 / 10 / = 300
250ml lite milk- 3.8 / 12 / 9.2 = 119.4
15ml olive oil 13.7 / 0 / 0 = 123.5
1 banana- 0 / 25 / 1.1 = 90
1st break at work
175g turkey breast - 7.9 / 4.5 / 33.1 / 218.8
4 multi grain bread - 3.6 / 56.4 / 10.8 = 314.3
20 g margarine -13 / 2 / 2 / = 114
lunch
185g chicken breast- 1.8 / 0.2 / 28.5 = 131.2
250g sweet potatoe - 0.2 / 38 / 5 = 175
home from work - pre/w
3 eggs - 15.2 / 1.9 / 18.6 = 205.5
1 apple - 0.2 / 25.7 / 0.6 = 80
post
whey shake- 1 / 4 / 24 = 120
2 slices white bread - 1.6 / 38.8 / 6.7 = 197
1 banana 0/ 25 / 1.1 / 90
dinner
225g steak - 9.2/ 0/ 49.5 = 281.2
green vegies
bed
cottage cheese- 4.4 / 12.2/ 20/ =170
TOTALS
FAT CARBS PRO CALS
94g 297g 233g 2867
age-25
82kg
1.74-5ft/8
bf%15
bmr-1889
tdee-2933
fat/carbs/ pro/ cals
breakfast
3 eggs 15.2 / 1.9 / 18.6/ = 205.5
1 cup oats 8 / / 50 / 10 / = 300
250ml lite milk- 3.8 / 12 / 9.2 = 119.4
15ml olive oil 13.7 / 0 / 0 = 123.5
1 banana- 0 / 25 / 1.1 = 90
1st break at work
175g turkey breast - 7.9 / 4.5 / 33.1 / 218.8
4 multi grain bread - 3.6 / 56.4 / 10.8 = 314.3
20 g margarine -13 / 2 / 2 / = 114
lunch
185g chicken breast- 1.8 / 0.2 / 28.5 = 131.2
250g sweet potatoe - 0.2 / 38 / 5 = 175
home from work - pre/w
3 eggs - 15.2 / 1.9 / 18.6 = 205.5
1 apple - 0.2 / 25.7 / 0.6 = 80
post
whey shake- 1 / 4 / 24 = 120
2 slices white bread - 1.6 / 38.8 / 6.7 = 197
1 banana 0/ 25 / 1.1 / 90
dinner
225g steak - 9.2/ 0/ 49.5 = 281.2
green vegies
bed
cottage cheese- 4.4 / 12.2/ 20/ =170
TOTALS
FAT CARBS PRO CALS
94g 297g 233g 2867
28
106kg
5ft 11
bmr 2233
tdee 3852
bf% 25+
goal- lose weight
Meal 1
4 eggs
200ml egg whites
15ml olive oil for cooking
75g oats
200ml lite milk
pre w/o
whey shake
apple
post w/o
whey
banana
meal 4
250g chicken breast or fish
100g sweet potatoe or brown rice
15ml olive oil for cooking
meal 5
250g chicken breast or fish
1/2 avacado
15ml olive oil for cooking
meal 6
2 cans tuna
meal 7
250g steak
vegies
meal 8
200g cottage cheese
fat 137 carbs 169 pro 343 total2774
106kg
5ft 11
bmr 2233
tdee 3852
bf% 25+
goal- lose weight
Meal 1
4 eggs
200ml egg whites
15ml olive oil for cooking
75g oats
200ml lite milk
pre w/o
whey shake
apple
post w/o
whey
banana
meal 4
250g chicken breast or fish
100g sweet potatoe or brown rice
15ml olive oil for cooking
meal 5
250g chicken breast or fish
1/2 avacado
15ml olive oil for cooking
meal 6
2 cans tuna
meal 7
250g steak
vegies
meal 8
200g cottage cheese
fat 137 carbs 169 pro 343 total2774
leonardo71
New member
3J - wondered if you had time to look at the diet I posted right before you got married? Thanks
ihi
i have been lifting for a couple of years almost and have never really had much of a diet, when i started i was 126lbs and i manages to put on 28lbs and was rolling around 11 stones. unfortunately i had some bug or illness for like a couple of weeks and could barely eat and the result was that i lost 13lbs and i also stopped lifting for a couple of months due to a fallout with my training partner. anyway now i have joined a gym within walking distance and i have been back in the gym for about a month and really think its about time i took advantage of my natural test and got myself a propper diet!!
Age: 20
weight: 141
height:5,8"
bf: 11.4
goals.. i just want to bulk up as much as i possibly can!
BMR: 1,601.2
TDEE: 2081.56
Workout Schedule:
Day 1: arms
Day 2:chest
Day 3:back
Day 4: shoulders
Day 5: legs
Day 6: rest
i would need 3205 calories to maintain my bodyweight so for a bulk i would need 3705 right?
i dont really have a meal plan right now but one of the examples you gave was like 3008 calories so i will probablt try and use that as a template obviously i need to work in 697cals in from somewhere.
im going to try and come up with my meal plan today but is there any adjustments to what i am currently doing that you think i should make before making my meal plan?
thanks
Dan
i have been lifting for a couple of years almost and have never really had much of a diet, when i started i was 126lbs and i manages to put on 28lbs and was rolling around 11 stones. unfortunately i had some bug or illness for like a couple of weeks and could barely eat and the result was that i lost 13lbs and i also stopped lifting for a couple of months due to a fallout with my training partner. anyway now i have joined a gym within walking distance and i have been back in the gym for about a month and really think its about time i took advantage of my natural test and got myself a propper diet!!
Age: 20
weight: 141
height:5,8"
bf: 11.4
goals.. i just want to bulk up as much as i possibly can!
BMR: 1,601.2
TDEE: 2081.56
Workout Schedule:
Day 1: arms
Day 2:chest
Day 3:back
Day 4: shoulders
Day 5: legs
Day 6: rest
i would need 3205 calories to maintain my bodyweight so for a bulk i would need 3705 right?
i dont really have a meal plan right now but one of the examples you gave was like 3008 calories so i will probablt try and use that as a template obviously i need to work in 697cals in from somewhere.
im going to try and come up with my meal plan today but is there any adjustments to what i am currently doing that you think i should make before making my meal plan?
thanks
Dan
AGE 39
WEIGHT 92KG
BF ~20% I'll take a photo and post it
GOALS WEIGHT LOSS, CARDIO FITNESS FOR KARATE AND DISTANCE RUNNING
BMR 1219 USING METHOD #1
TDEE 3062 I run 4km 5days a week with a 2km walk/warm up/warm down, plus karate 2 times a week on days that I don't run
BREAKFAST WEIGHT FAT CARBS PROTEIN CAL
yoghurt 100g 1.3 16.5 4.8 103
3 coffees 600mL 0.6 25.8 18.6 186
whey shake I sip on this during the day 90g 1 67.1 11.6 318 professionalwhey.com.au/product/aus-whey-protein-concentrate/
MID MORNING
boiled egg whole 1 5.7 0.4 7.4 83
LUNCH
tuna 1 TIN 4.9 0 16.8 113
before running/karate BCAA 60g professionalwhey.com.au/product/ibcaa-411/
after running/karate BCAA 60g professionalwhey.com.au/product/ibcaa-411/
DINNER - I eat whatever the family is eating but avoid carbs like bread/potatoes. I'll eat pasta. I cut off any visible fat from meat and remove skin from the chicken
varies 7 10 60 200
TOTAL 20.5 119.8 119.2 1003
SUPPS
ALBUTEROL 9mg First thing at wake up - 6.30am
PES ALPHA-T2 2 caps
OXYELEITE PRO 2 caps
MULTIVITAMIN 1 cap at work ~7.15am
DAA 1320mg
TAURINE 1500mg
ALBUTEROL 9MG 10.30am
OMEGA 3 OIL 3G lunch ~12.30
ALBUTEROL 9mg 2.30pm
PES ALPHA-T2 1 cap
OXYELITE PRO 2 caps
DAA 1320mg
TAURINE 1500mg
ALBUTEROL 9mg 6.30pm
KETOTIFEN 2mg before bed ~9.30pm
WEIGHT 92KG
BF ~20% I'll take a photo and post it
GOALS WEIGHT LOSS, CARDIO FITNESS FOR KARATE AND DISTANCE RUNNING
BMR 1219 USING METHOD #1
TDEE 3062 I run 4km 5days a week with a 2km walk/warm up/warm down, plus karate 2 times a week on days that I don't run
BREAKFAST WEIGHT FAT CARBS PROTEIN CAL
yoghurt 100g 1.3 16.5 4.8 103
3 coffees 600mL 0.6 25.8 18.6 186
whey shake I sip on this during the day 90g 1 67.1 11.6 318 professionalwhey.com.au/product/aus-whey-protein-concentrate/
MID MORNING
boiled egg whole 1 5.7 0.4 7.4 83
LUNCH
tuna 1 TIN 4.9 0 16.8 113
before running/karate BCAA 60g professionalwhey.com.au/product/ibcaa-411/
after running/karate BCAA 60g professionalwhey.com.au/product/ibcaa-411/
DINNER - I eat whatever the family is eating but avoid carbs like bread/potatoes. I'll eat pasta. I cut off any visible fat from meat and remove skin from the chicken
varies 7 10 60 200
TOTAL 20.5 119.8 119.2 1003
SUPPS
ALBUTEROL 9mg First thing at wake up - 6.30am
PES ALPHA-T2 2 caps
OXYELEITE PRO 2 caps
MULTIVITAMIN 1 cap at work ~7.15am
DAA 1320mg
TAURINE 1500mg
ALBUTEROL 9MG 10.30am
OMEGA 3 OIL 3G lunch ~12.30
ALBUTEROL 9mg 2.30pm
PES ALPHA-T2 1 cap
OXYELITE PRO 2 caps
DAA 1320mg
TAURINE 1500mg
ALBUTEROL 9mg 6.30pm
KETOTIFEN 2mg before bed ~9.30pm
Last edited:
3J
Super Moderator
ok guys after all thats happened with getting married and school and all that crap the time has finally come for me to start answering this thread again...
since i havn't been keeping up i have to apologize for all those who have waited but to filter out those who are still looking for help please repost this thread
IF YOU HAVE NOT FOLLOWED THE INSTRUCTIONS IN POST 1 I WILL NOT HELP YOU.. GO BACK AND READ THE INSTRUCTIONS IN POST 1 PLEASE
I WILL BE ANSWERING THIS THREAD EVERY OTHER DAY
since i havn't been keeping up i have to apologize for all those who have waited but to filter out those who are still looking for help please repost this thread
IF YOU HAVE NOT FOLLOWED THE INSTRUCTIONS IN POST 1 I WILL NOT HELP YOU.. GO BACK AND READ THE INSTRUCTIONS IN POST 1 PLEASE
I WILL BE ANSWERING THIS THREAD EVERY OTHER DAY
Hey 3J, I have been reading this and different threads and have come up with this nutrition plan, I cannot complete it as I cannot meet my macros. Please help!
Age: 18
Weight: 86kg / 190lbs
Height: 5.9
Body fat: 22%
Goals: Defined, so a low body fat percentage
Basal Metabolic Rate: 1829
Total Daily Energy Expenditure: 3139
Macro-nutrients needed: (250g protein/200g carbs/20g fats/1980 calories)
Nutrition
Meal 1: - 7:00am
Protein Shake (PW) (40g protein/5.9g carbs/2.9g fat/178 kcals)
50g oats - (5.5g protein/30.2g carbs/4.1g fat/180 kcals)
(45.5 protein/36.1 carbs/7g fat/358 kcals)
Meal 2: - 10:00am
Maximuscle Promax Bar - (20.3g protein/18.4g carbs/5.6g fat/204 kcals)
Meal 3: - 1:15pm
Pitta Bread - (6.7g protein/27.6g carbs/1.6g fat/160 kcals)
Tuna - (25g protein/0g carbs/0.5g fat/105 kcals)
(31.7g protein/27.6g carbs/2.1g fat/265 kcals)
Meal 4: - 4:30pm
Chicken fillet portion - (19g protein/0.9g carbs/2g fat/100 kcals)
Sweet Potato - (1.2g protein/21.3g carbs/0.3g fat/95 kcals)
(20.2g protein/22.2g carbs/1.2g fat/195 kcals)
Meal 5: - 8:00pm
Protein Shake (PW) - (40g protein/5.9g carbs/2.9g fat/178 kcals)
(40g protein/5.9g carbs/2.9g fat/178 kcals)
Total: (157.7g protein/110.2g carbs/18.8g fat/1200 kcals)
Workouts
Monday:
Insanity (HIIT)
Weights (chest)
Circuits (HIIT)
Tuesday:
Insanity (HIIT)
Weights (Shoulders)
Wednesday:
Insanity (HIIT)
Weights (Back)
Circuits (HIIT)
Thursday:
Insanity (HIIT)
Ab Workout
Rugby Training
Friday:
Insanity (HIIT)
Weights (Arms)
Saturday:
Rugby Game
Sunday
Weights (legs)
Swimming
Thanks
Lloyd
Age: 18
Weight: 86kg / 190lbs
Height: 5.9
Body fat: 22%
Goals: Defined, so a low body fat percentage
Basal Metabolic Rate: 1829
Total Daily Energy Expenditure: 3139
Macro-nutrients needed: (250g protein/200g carbs/20g fats/1980 calories)
Nutrition
Meal 1: - 7:00am
Protein Shake (PW) (40g protein/5.9g carbs/2.9g fat/178 kcals)
50g oats - (5.5g protein/30.2g carbs/4.1g fat/180 kcals)
(45.5 protein/36.1 carbs/7g fat/358 kcals)
Meal 2: - 10:00am
Maximuscle Promax Bar - (20.3g protein/18.4g carbs/5.6g fat/204 kcals)
Meal 3: - 1:15pm
Pitta Bread - (6.7g protein/27.6g carbs/1.6g fat/160 kcals)
Tuna - (25g protein/0g carbs/0.5g fat/105 kcals)
(31.7g protein/27.6g carbs/2.1g fat/265 kcals)
Meal 4: - 4:30pm
Chicken fillet portion - (19g protein/0.9g carbs/2g fat/100 kcals)
Sweet Potato - (1.2g protein/21.3g carbs/0.3g fat/95 kcals)
(20.2g protein/22.2g carbs/1.2g fat/195 kcals)
Meal 5: - 8:00pm
Protein Shake (PW) - (40g protein/5.9g carbs/2.9g fat/178 kcals)
(40g protein/5.9g carbs/2.9g fat/178 kcals)
Total: (157.7g protein/110.2g carbs/18.8g fat/1200 kcals)
Workouts
Monday:
Insanity (HIIT)
Weights (chest)
Circuits (HIIT)
Tuesday:
Insanity (HIIT)
Weights (Shoulders)
Wednesday:
Insanity (HIIT)
Weights (Back)
Circuits (HIIT)
Thursday:
Insanity (HIIT)
Ab Workout
Rugby Training
Friday:
Insanity (HIIT)
Weights (Arms)
Saturday:
Rugby Game
Sunday
Weights (legs)
Swimming
Thanks
Lloyd
Last edited:
3J
Super Moderator
how could you be having a hard time "filling in calories"? doesn't make sense bro... add what you need simple as that! here, ill get you started
Hey 3J, I have been reading this and different threads and have come up with this nutrition plan, I cannot complete it as I cannot meet my macros. Please help!
Age: 18
Weight: 86kg / 190lbs
Height: 5.9
Body fat: 22%
Goals: Defined, so a low body fat percentage
Basal Metabolic Rate: 1829
Total Daily Energy Expenditure: 3139
Macro-nutrients needed: (250g protein/200g carbs/20g fats/1980 calories)
Nutrition
Meal 1: - 7:00am
Protein Shake (PW) (40g protein/5.9g carbs/2.9g fat/178 kcals)
50g oats - (5.5g protein/30.2g carbs/4.1g fat/180 kcals)
(45.5 protein/36.1 carbs/7g fat/358 kcals)
this is postworkout?? you lift on an empty stomach?? eat meal 1 first
Meal 2: - 10:00am
Maximuscle Promax Bar - (20.3g protein/18.4g carbs/5.6g fat/204 kcals)
eat real food
Meal 3: - 1:15pm
Pitta Bread - (6.7g protein/27.6g carbs/1.6g fat/160 kcals)
Tuna - (25g protein/0g carbs/0.5g fat/105 kcals)
(31.7g protein/27.6g carbs/2.1g fat/265 kcals)
double the tuna
Meal 4: - 4:30pm
Chicken fillet portion - (19g protein/0.9g carbs/2g fat/100 kcals)
Sweet Potato - (1.2g protein/21.3g carbs/0.3g fat/95 kcals)
(20.2g protein/22.2g carbs/1.2g fat/195 kcals)
double your protein
Meal 5: - 8:00pm
Protein Shake (PW) - (40g protein/5.9g carbs/2.9g fat/178 kcals)
(40g protein/5.9g carbs/2.9g fat/178 kcals)
add casein
Total: (157.7g protein/110.2g carbs/18.8g fat/1200 kcals)
Workouts
Monday:
Insanity (HIIT)
Weights (chest)
Circuits (HIIT)
Tuesday:
Insanity (HIIT)
Weights (Shoulders)
Wednesday:
Insanity (HIIT)
Weights (Back)
Circuits (HIIT)
Thursday:
Insanity (HIIT)
Ab Workout
Rugby Training
Friday:
Insanity (HIIT)
Weights (Arms)
Saturday:
Rugby Game
Sunday
Weights (legs)
Swimming
Thanks
Lloyd
Yeah haha, I only realized how little I was eating when working out the Macros :/
Il add 50g oats to my second PW shake or should I just eat another pitta bread for meal 3?
Added almonds with meal 1 and two
Changed to 8oz chicken for meal 4
Total - (280.8g protein/169.8g carbs/60.7g fat/2260.2 kcals)
Calorie Deficit - 878.80kcals
Il add 50g oats to my second PW shake or should I just eat another pitta bread for meal 3?
Added almonds with meal 1 and two
Changed to 8oz chicken for meal 4
Total - (280.8g protein/169.8g carbs/60.7g fat/2260.2 kcals)
Calorie Deficit - 878.80kcals
Last edited:
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