Free Diet Advice from 3J

[3J]

Great! Thanks for your help

any time

 

[Orbs]

3J, on the second PW shake should i put dextrose in it instead of oats? I will be taking this at 8pm if that makes a difference

 

[Andy34]

Hi 3j,
I would really appreciate if you could help me out with my diet plan, basically my goal is to get lean and big at the same time, i want this change of diet coz soon i'll be getting on my pro hormone that's y.
height:5'10"
weight:75kg
age:23 and half
bf:15%

daily diet as follows
7am: 5 hard boiled egg 3whites and 2 whole with protein shake(optimum whey pro)
10:30am :50 grams chicken breast and 10 grams of sweet potato
2pm: 50 grams chicken breast and 10 grams of sweet potato
5:30pm: 50 grams chicken breast and 10 grams of sweet potato
6:30pm: workout
8:00pm: post workout shake
8:30pm: 50 grams chicken breast and 10 grams of sweet potato
10:00pm : a spoonful of cottage cheese and a scoop of casein

 

[3J]

3J, on the second PW shake should i put dextrose in it instead of oats? I will be taking this at 8pm if that makes a difference

dextrose would be better

 

[3J]

Hi 3j,
I would really appreciate if you could help me out with my diet plan, basically my goal is to get lean and big at the same time, i want this change of diet coz soon i'll be getting on my pro hormone that's y.
height:5'10"
weight:75kg
age:23 and half
bf:15%

daily diet as follows
7am: 5 hard boiled egg 3whites and 2 whole with protein shake(optimum whey pro)
10:30am :50 grams chicken breast and 10 grams of sweet potato
2pm: 50 grams chicken breast and 10 grams of sweet potato
5:30pm: 50 grams chicken breast and 10 grams of sweet potato
6:30pm: workout
8:00pm: post workout shake
8:30pm: 50 grams chicken breast and 10 grams of sweet potato
10:00pm : a spoonful of cottage cheese and a scoop of casein

please go back and read post 1.. you have not done everything that has been asked of you

 

[jkowal99]

3J,
I really appreciate the help you give on this thread. I'm on a bulk with test e 600 mg. I have my diet in the screenshots below. the top of the screen you will see the BMR and TDEE information.
Age: 24
Weight: 193
Height: 6'2

I'm also snacking on almonds throughout the day.

View attachment 547324 View attachment 547325

 

[3J]

3J,
I really appreciate the help you give on this thread. I'm on a bulk with test e 600 mg. I have my diet in the screenshots below. the top of the screen you will see the BMR and TDEE information.
Age: 24
Weight: 193
Height: 6'2

I'm also snacking on almonds throughout the day.

View attachment 547324 View attachment 547325

i need this written out so i can critique it... could you write it all out for me please??

 

[jkowal99]

i need this written out so i can critique it... could you write it all out for me please??

\
No Problem. Here ya go.
66 + 1196.16 + 939.80 - 163.20 = 2038.76
2038.76 x 1.55 = 3160

Meal 1 7:30 AM Protein/Carbs/Fat/Cals
MRM Whey - 1 Scoop 22 2 2 114

Meal 2 8:00 AM
3 Whole Eggs 19 0 15 210
6 Egg Whites 22 1 0.3 103
4 Whole Wheat Bread 16 48 4 276
Cup of 1% Milk 8 12 3 103
1/2 Tblspoon Olive Oil 0 0 6.8 60
Raw One MultiVitamin
Minami Fish Oil 1 10

Meal 3 10:00 AM
8 oz. Chicken Breast 39.4 0 4.5 209
1 cup of Instant Brown Rice 6 68 3 300

Meal 4 12:00 PM
95/5 Turkey Burger 1 1/2 45 0 9 240
2/3 Cup of Instant Brown Rice 3 34 1.5 150
Cup of Brocolli w/salad 2.6 7 0.3 39

Meal 5 2:00 PM
8 oz. Chicken Breast 39.4 0 4.5 209
1 cup of Instant Brown Rice 6 68 3 300

Meal 6 4:00 PM
Can of Tuna 26 0 8 180
1 Bannana 1 27 0.39 105

Meal 6 - Post Workout 6:30 PM
MRM Whey - 1 1/2 Scoops 32 4 3 168
Dextrose Powder, 20g 0 18 0 70
Carbo Gain 0 47 0 190

Meal 7 7:30 PM
8 oz. London Broil 51.7 0 14 347
Cup of Brocolli w/salad 2.6 7 0.3 39

Meal 8 10:00 PM
MRM Whey - 1 Scoop 22 2 2 114

Total: Protein:363.7 Carbs:345 Fat:85.59 Calories: 3356
43% 41% 23%

 

[3J]

ok explain the whey in meal 1 AND meal 6.. why just whey in the morning.. lets work on that first

 

[jkowal99]

ok explain the whey in meal 1 AND meal 6.. why just whey in the morning.. lets work on that first

I read that protein shake first thing in the morning was a good way to get amino acids into the body quickly upon rising. I then have eggs and toast 30-40mins later. Meal 6 is my post workout shake, whey protein with carbs.

 

[Ma213802]

Hey 3J
Been on this diet for a week or so, and loving it! Just curious your thoughts on it!

Here are 2 sample days:
(5'11", 167lbs, 16.5% bf, 31yr. Im doing insanity three days a week, hockey once (goalie) and lifting weights twice a week,) I am looking to lose body fat (12-13%goal) and gain some muscle. I am not on any gear

Day one meal 1: 1/2 cup Oatmeal and protein shake (2 scoops)

Day one meal 2: Cup cottage cheese, tbsp strawberry preserve and 2 egg whites

Day one meal 3: Sweet potato Shepards pie (homemade) w honey Cal:505 Fat:15 Carb:52 Protein: 40

Day one meal 4: 2 5oz Chicken breast w/ tsp honey

Day one meal 5: Tuna cake sandwich (homemade) Cal: 217 Fat:7 Carb:18 Protein: 19,
1cup cottage cheese w 1/2 teaspoon of strawberry preserve

Day one totals: Cal:1778 Protein:195 Carb:175 Fat:34
____________________________________________

Day two meal 1: 6oz fat free Greek yogurt, tsp honey, one whole egg and one egg white and
8oz 2% milk

Day two meal 2: 2 five oz chicken breasts, large sweet potato, tsp honey

Day two meal 3: Chicken salad: Cal:441 Protein:58 Carbs:42 Fat:10

Day two meal 4: Tuna cake sandwich, 6oz green beans,1.5 peanut butter protein
bombs (Per bomb: Cal:153 Carb:8 Fat:9 Protein:6)

Day two meal 5: 1 cup cottage cheese, tsp strawberry preserve

Day 2 totals: CAL:1935 Protein:202 Carb:168 Fat:53

Thanks alot! Anyone is welcome to weigh in!!

 

[3J]

I read that protein shake first thing in the morning was a good way to get amino acids into the body quickly upon rising. I then have eggs and toast 30-40mins later. Meal 6 is my post workout shake, whey protein with carbs.

ok.. if your eating 30min after im ok with that (but just a secret.. cooked eggs and egg whites are 95% bioavailable.. whey is about 65-70%.. food for thought

ohh and add some casein to meal 6.. about 30g protein from casein

 

[3J]

Hey 3J
Been on this diet for a week or so, and loving it! Just curious your thoughts on it!

Here are 2 sample days:
(5'11", 167lbs, 16.5% bf, 31yr. Im doing insanity three days a week, hockey once (goalie) and lifting weights twice a week,) I am looking to lose body fat (12-13%goal) and gain some muscle. I am not on any gear

Day one meal 1: 1/2 cup Oatmeal and protein shake (2 scoops)

Day one meal 2: Cup cottage cheese, tbsp strawberry preserve and 2 egg whites

Day one meal 3: Sweet potato Shepards pie (homemade) w honey Cal:505 Fat:15 Carb:52 Protein: 40

Day one meal 4: 2 5oz Chicken breast w/ tsp honey

Day one meal 5: Tuna cake sandwich (homemade) Cal: 217 Fat:7 Carb:18 Protein: 19,
1cup cottage cheese w 1/2 teaspoon of strawberry preserve

Day one totals: Cal:1778 Protein:195 Carb:175 Fat:34
____________________________________________

Day two meal 1: 6oz fat free Greek yogurt, tsp honey, one whole egg and one egg white and
8oz 2% milk

Day two meal 2: 2 five oz chicken breasts, large sweet potato, tsp honey

Day two meal 3: Chicken salad: Cal:441 Protein:58 Carbs:42 Fat:10

Day two meal 4: Tuna cake sandwich, 6oz green beans,1.5 peanut butter protein
bombs (Per bomb: Cal:153 Carb:8 Fat:9 Protein:6)

Day two meal 5: 1 cup cottage cheese, tsp strawberry preserve

Day 2 totals: CAL:1935 Protein:202 Carb:168 Fat:53

Thanks alot! Anyone is welcome to weigh in!!

make sure you do cottage cheese or nonfat greek yogurt for your last meal every day.. shepards pie?? eat food that works towards your goals

 

[Ma213802]

Well it was turkey, vegetables covered with sweet potatoes... Tasted damn good! It's not too few calories though? That's all I was worried about, but I'm pretty damn full.

 

[Mandog1]

Age: 21
Height: Around 6ft 1
Weight: 80kg / 175 lbs
BF: From looking at a bodyfat comparison chart i would put myself somewhere around 20%, i have little fat on my chest and upper body but i am carrying a significant amount on the hip/stomach region.
Here are 2 pictures that were taken first thing this morning.
Front: s14.postimage.org/6ppc14ipt/photo1.jpg
Side: s14.postimage.org/vzop1yev5/photo2.jpg

My stomach looks smaller than usual here it bloats much more during the day when obviously ive had water and meals. Even now though there is a good amount of fat i can grab on the belly.
Goals: I have been bulking since March, have gained 33 lbs since then and wish to continue bulking, however I don't want my BF% to slide out of control.

Current diet:
Meal 1 - 9am pro/fat/carb/cals
4 large eggs, scrambled 34/29/0/400
Half a tin of baked beans 10/0/27/164
10ml of cooking oil 0/9/0/82
Total: 44/38/27/646 cals

On workout days i would go to the gym between these meals, at around 11-12

Meal 2 - 1pm pro/fat/carb/cals
150g Wholewheat pasta 19/3/93/473
125g Bolognese sauce 2/0/9/54
Tin of tuna 35/1/0/146
1tbsp of light mayonaise 0/4/1/40
Total: 56/8/103/713 cals

Meal 3 - 4pm pro/fat/carb/cals
2 slices of thick wholemeal bread 9/3/33/210
10g light butter 0/3/0/28
Tin of tuna 35/1/0/146
1tbsp of light mayonaise 0/4/1/40
Total: 44/11/34/407 cals

Meal 4 - 4.30pm pro/fat/carbs/cals
1 scoop whey protein 20/2/2/98
300ml semi skimmed milk 10/5/15/147
100g of instant oats 9/8/71/388
Total: 39/15/88/633 cals

Work between 5-9pm

Meal 5 - 9.45pm pro/fat/carbs/cals
125g whole grain brown rice 9/4/91/434
150g chicken breast fillet 47/3/0/174
Cooking oil 0/9/0/82
Total: 56/16/91/690 cals

Meal 6 - 11pm pro/fat/carbs/cals
1 scoop whey protein 20/2/2/98
300ml semi skimmed milk 10/5/15/147
100g of instant oats 9/8/71/388
Total: 39/15/88/633 cals

Myfitnesspal records this as a total of 3739 calories, 429g carbs (61g sugars), 277g protein, 103 fat (25g saturated)

I workout 3-4 times a week and I currently follow a modified Starting Strength routine, where:
Workout A:
Squats
Standing shoulder press
Deadlifts
Shrugs
Chin Ups

Workout B:
Squats
Bench Press
Bent over Rows
Lat Pull Down
Bodyweight Dips

I aim for 3 sets of 5 which each exercise apart from dips and chinups where i am looking to build up to 12 BW reps per set before moving on to weighted ones.


I hope i have included everything you need here, thanks for any advice you provide.

 

[Metalhead]

25
6'2
210
Gain more mass/weight
Currently on reg parks 5x5 system with accessories included. Chest/legs tuesday, shoulders/back wednesday, arms/ chest thursday, legs friday, chest sunday, rest saturday and monday

530am
Ostarine 25mg
Aakg 3g

7am
Tilapia sandwich (wheat bread) (reg mayo)
Oatmeal w/peanut butter mixed in
Iso whey shake

Cals-904 carbs-62 fat-42 protein-64

Snack 930am
Tuna sandwich (wheat and reg mayo)
Sweet potatoes
Pepsi max

Cals-618 carbs-60 fat-26 protein-36

Pre workout
2scoops c4
Aakg 1gm
Horny goat wee

Post 1pm
Iso whey
Hormel turkey chilli (no beans)

Cals-486 carbs-35 fat-6 protein-72

Mid snack 4pm
Sweet potatoes
Tuna sandwich (wheat and reg mayo)
Pepsi max

Cals-618 carbs-60 fat-26 protein-36

Dinner 6-7pm

Shake and bake porkchop
Kidney beans
Mashed potatoes

Cals-583 carbs-52 fat-14 protein-37

3g aakg before bed

Totals cals-3415 carbs-292 fat-125 protein-251

Main sources of protein are tilapia, tuna, steak, hamburger
Main sources of carbs are oatmeal, brown rice, wheat bread
Main sources of fat are mayo (sadly) and of course when i eat burgers and steaks

Im looking to get my diet better, and looking at doing my first test cycle at the beginning of the year. Just want my diet to look good. my cals usually range from 3500-4000 daily. I usually max out at 250g protein. Id like to be at 220-230 solid once its all said and done.

All advice is appreciated. Thanks!

 

[3J]

Well it was turkey, vegetables covered with sweet potatoes... Tasted damn good! It's not too few calories though? That's all I was worried about, but I'm pretty damn full.

its about 2000 calories.. make the 1700 calorie day 2000 calories too.. that's about the right place for you.. see how the change in weight goes and report back.. we can make some more tweaks if necessary..

 

[Mandog1]

What do you think of my diet then 3J? (3 posts up)

 

[Cut77]

Hi 3J one more diet:

age:29
Height: 1.79m
Weight: 75kg
bf: 16%

bmr:
75 * 0.16 = 12
75 - 12 = 63 (lean mass)
370 + (21.6 * 63) = 1730.8 cal

TDEE
bmr * 1.375 = 2379.85 cal

Previous diet (around 3 months):
- around 2000cal
- 4/5 meals a day
- Carbs only in the morning and PWS (140 day)
- P and F on all meals (except the PWS)
- Clean foods (carbs only oatmeal, whole wheat bread, brown rice / beanut butter, olive oil, cashews, peanuts / lean meat and fish)
- past week and a half not so "good".

The goal it's to try a clean bulk (going up around 300 cal) - 2700cal total

Meal 1 - 8 am (P + C)
pro/fat/carb/cals
10 egg whites 40/0/0/160
250 brown rice 5/2.5/60/282.5
Total: 45/2.5/60 442.2cals

Meal 2 - 11 pm (P + F)
pro/fat/carb/cals
160g tuna 40/0/0/160
25g cashew nuts 5/10/8/142
30 olive oil w/ greens 0/30/0/270
Total: 45/40/8 572cals

Meal 3 - 14 pm (P + F)
pro/fat/carb/cals
180g salmon 40/24/0/376
16g olive oil w/ greens 0/16/0/144
Total: 40/40/0 520cals

Meal 4 - 17 pm (P + C) PWS
pro/fat/carb/cals
2 scoops whey 40/0/0/160
50g Waxy Maize Starch 0/0/45/180
Total: 40/0/45 340cals

Meal 5 - 20 pm (P + C)
pro/fat/carb/cals
160g chicken 40/0/0/160
250 brown rice 5/2.5/60/282.5
Total: 45/2.5/60 442.5cals

Meal 6 - 23 pm (P + F)
pro/fat/carb/cals
3/2 scoop casein powder 30/0/0/120
30g beanut butter 8/15/8/215
Total: 38/15/8 335cals

Total:
Prot: 255g - 1020 cal
Fat: 100g - 900 cal
Carbs: 180g - 720 cal

Total - 2640cal

- Training is the tri-phase of scivation (good?)
- 4 days a week training
- 2 HIT in the morning/evening on non training days
- 2 cardio sessions (20m) after training days
- I'm carb sensitive, carbs to high?
- 1 grape fruit in the morning
- every time i hit a plateau gonna increase cal for 200?
- PWS after HIT?
- Non workout or HIT days only diference it's the PWS?

What do you think?

Thanks in advance
Regards

 

[jkowal99]

ok.. if your eating 30min after im ok with that (but just a secret.. cooked eggs and egg whites are 95% bioavailable.. whey is about 65-70%.. food for thought

ohh and add some casein to meal 6.. about 30g protein from casein

Add casein to my Post workout shake? I thought I wanted fast digesting right after a workout? Do you mean replace my last meal with casein?