Free Diet Advice from 3J

[kterry26]

Thanks 3J for the advice im attempting to bulk but bulk clean im 20 years old 220 about 15% bf would like to get up to 230 before I cut and im having trouble constructing a good diet what would you suggest?

 

[rmonks]

Thanks 3J for the advice im attempting to bulk but bulk clean im 20 years old 220 about 15% bf would like to get up to 230 before I cut and im having trouble constructing a good diet what would you suggest?

To read the first post come up with your own diet with macros that he will critique or you can hire him and he will do a hell of a diet for you with great flexibility....just saying

 

[SonOfZeu$]

do you see a difference with the 6 clas

sorry what do you mean by the 6 clas

 

[Bobbyrude]

I was going to be doing a casein probably an hour or hr 1/2 before bed. And was wondering if my protein intake for it is to high. My main ingredient is always ON Caseine, and id say 80% of the time adding regular cottage cheese. Then I'll add a 3rd ingredient to the mix usually something fatty like peanut butter, nuts, Flax seed meal. All in all it gives me around 40-45 protein and 15-20 fat. But for going to bed thats 20% of my daily protein intake, is that to much?

 

[3J]

guys i will be answering this thread over the weekend.. stand by!

 

[Ikkye]

Hello 3J

I would appreciate your advice but i need you to check my bf first by my pics, where should i send them and how ( front, side ?)

Thank you !

 

[Theskinnyguy]

Age 23
Weight 154lb
Body fat 9%
Goal 175lb of lean muscle
Bmr 1714
Tdee 2656
Workout routine
NEW WORKOUT ROUTINE


Monday
Exercise Sets Reps
Squat 3 6-15
Bench Press 3 6-10
Pull Up 3 6-12
Leg Curl 3 8-15
Upright Row 2 6-10
Tricep exte. 2 6-10
Barbell Curl 2 6-12
Barbell Shrug 2 8-15
Ab Exercise


Wednesday
Exercise Sets Reps
Deadlift 3 5-10
Leg Extension 3 8-15
Dumbbell Bench Press 3 6-10
Seated Barbell Press 3 6-10
Seated Calf Raise 2 10-20
Cable Tricep Extension 2 6-12
Concentration Curl. 2 6-12
Rear Lateral 2 8-15
Ab Exercise


Friday
Exercise Sets Reps
Leg Press 3 10-20
Barbell Row 3 6-10
Romanian Deadlift 2 6-10
Incline Bench Pres. 3 6-10
Side Lateral 2 8-15
Close Grip Bench 3 6-10
Pinwheel Curl 2 6-12
Dumbbell Shrug 2 8-15
Ab Exercise

Meal 1
Granola and protien shake or 2 bagels and protien shake

Meal 2
Subway chicken tikka or 100g of monkey nuts

Meal 3
Chicken fillet breasts and cus cus or 100g of monkey nuts and some noodles depends if I ate monkey nuts for meal 2

Post workout
Protien shake and beef fillet steak or any other type on steak and basmati rice

Just a snack anything that meets my macros and calz

Trying to keep my macros
250g protien
150-200g carbz
60-110g fat

Hope I've done this right my diet varies but I alway meet my calz fats protien and carbz

 

[swolo99]

Hi 3j, thanks for offering advice to everyone on this forum

Stats:
Age: 30
Height: 6'1
Weight: 207lbs
Body fat: 19%
BMR: 2070
TDEE: 2859
Goal: Lean out

Meal 1 8:00 am
1/2 cup of oatmeal with 1/2 a scoop of protein
270 Calories
54g carbs
25g protein

Meal 2 11am 2 hard boiled egg whites + 1/2 scoop protein shake
104 calories
22g protein

Meal 3 1pm 4oz of Turkey on 2 slices of 15 grain bread with lettuce and tomatoes and 1 slice of cheese
410 Calories
41g protein
42g carbs
7 Grams of Fat

Meal 4 230pm 100 calorie pack of Blue Diamond Almonds
100 calories
4g Protein
9g fat
3g carbs

Meal 5 4:30pm 1 banana
105 calories
1g protein
27g carbs

Workout at 6pm
Protein shake after workout
140 calories
26g or protein

Meal 6 Lean meat usually chicken or turkey with a carb( basmati or brown rice) and mixed veggies peppers, onions,broc
Calories 365
Protein 39
Fat 10
Carb 34

Meal 6 usually 30 min before bed 1/2 a cup of no fat cottage cheese
104 Calories
15g protein
10g carbs

Totals
Calories-1598
Fat-26g
Carbs-170
Protein-173

As for my workout
Monday 30 min HIIT cardio chest/tris
Tuesday-60 min HIIT cardio
Wednesday-Off
Thursday-30 Min Hiit Cardio Shoulders/core
Friday-30 Min Hiit Cardio Back Bis
Saturday- 30min Hiit Cardio Legs
Sunday- 45 min cardio

Thanks for taking a look, any help you can give would be great

 

[3J]

answering thread today!

 

[forumaddicted]

Hello Guys,
I was wondering for the advice on diet for free, because I'm facing many symptoms due to obesity. I will come back to you with my feedback.

 

[3J]

Hi 3J, If you could help me that would be great

I have been cutting since January this year and the last three weeks my weight loss has stalled, I have tried lowering calories, adding calories, having a total week off, I include a re-feed every two weeks and cannot increase my cardio anymore.

Stats:
Age: 18
Height: 5'9
Weight: 182lbs
Body fat: 15% (I'l PM you a picture as I am not confident in my caliper taking skills lol)
BMR: 1888
TDEE: 2832
Goal: 10% body fat then lean bulk

Nutrition:

Meal 1: (7:30am)
Protein Shake - (40g protein /5.9g carbs /2.9g fat /178 calories)
One slice of seeded bread - (4.5g protein / 20.4g carbs / 1g fat / 112 calories)
Two eggs - (12g protein / 0g carbs / 8g fat / 126 calories)
Total: (56.5g protein / 26.3g carbs / 11.9g fat / 416 calories)
ok
Meal 2: (10:30am)
BSN Shake - (21g protein / 18g carbs / 3.5g fat / 150 calories)
400ml Semi-skimmed milk - (14.4g protein / 19.2g carbs / 7.2g fat / 200 calories)
Total: (35.4g protein / 27.2g carbs / 10.7g fat / 350 calories)
unless this is post workout eat real food
Meal 3: (1:15pm)
Wholemeal pitta bread - (6.7g protein / 27.6g carbs / 1.6g fat / 160 calories)
Ham - (6.1g protein / 0.3g carbs / 1.3g fat / 37 calories)
20 Almonds - (6g protein / 6g carbs / 12g fat / 140 calories)
Total: (18.8g protein / 33.9g carbs / 14.9g fat / 337 calories)
lose the ham for a leaner unprocessed choice
Meal 4: (4:30pm) (Pre-Workout)
Chicken - (32g protein / 0g carbs / 2.2g fat / 145 calories)
Sweet potato - (1.2g protein / 21.3g carbs / 0.3g fat / 95 calories)
Vegetables - (3.3g protein / 2.3g carbs / 0.9g fat / 38 calories)
Total: (36.5g protein / 23.6g carbs / 3.4g fat / 278 calories)

Meal 5: (7:00pm (Post-workout)
Protein shake - (40g protein / 5.9g carbs / 2.9g fat / 178 calories)
50g oats - (5.5g protein / 30.2g carbs / 4.1g fat / 180 calories)
200ml Semi-skimmed milk - (7.2g protein / 9.6g carbs / 3.6g fat / 100 calories)
Total: (52.7g protein / 45.7g carbs / 10.6g fat / 458 calories)
im guessing this is post workout
Meal 6: (9:30) (Hour before bed)
100g cottage cheese - (9.4g protein / 12g carbs / 1.6g fat / 110 calories)

Complete total: (209g protein / 169g carbs / 53g fat / 1949 calories) - 883 calorie deficit

Exercise:
Monday: 1 hour HIIT
Tuesday: 1 hour and a half rugby training
Wednesday: 30 minutes HIIT
Thursday: 1 hour and a half rugby training
Friday: 30 minutes HIIT
Saturday: Rugby match
Sunday: Rest

i would up calories another 300 and add 45 min low intensity cardio 5 days a week

 

[3J]

Stats
Age: 21
Weight: 180
height: 5'6
Body Fat: Around 15 probably
*running test e, want to bulk off this test, but loose any unnecessary fat I can also

I am in my 7th week ive only gained about 5-6lbs but my diet was a lot different at the beginning b/c I had planned on doing a show, changed my mind and realized I need to be killing this food and get the most of the test

BMR-1872
TDEE- 3230(using 1.725)
2902(using 1.55) wasnt sure which one
was best

Cal/fats/carb/protein

meal 1 Oats 300 6 54 10
Beef, ground, 90% lean meat / 10% fat, raw (a.k.a. hamburger) 6
oz 299 17 0 34
Banana, raw 5
oz 126 0 32 2


meal 2 Whey 2
serving 220 2 6 48
PB 2
tablespoon 190 16 8 7


meal 3 Chicken breast 8
oz 200 5 0 40
Rice 2
serving 300 2 64 6



Beef, ground, 90% lean meat / 10% fat, raw (a.k.a. hamburger) 6
oz 299 17 0 34
Broccoli, cooked, from fresh 8
oz 123 6 16 5



Chicken breast 4
oz 100 3 0 20
Rice 2
serving 300 2 64 6
Banana, raw 6
oz 151 1 39 2


post w.o
Whey 2
serving 220 2 6 48
Glyco-Maize 1
serving 110 0 35 0
Milk, 1% fat 1
cup 102 2 12 8


Beef, ground, 90% lean meat / 10% fat, raw (a.k.a. hamburger) 6
oz 299 17 0 34
Rice 2
serving 300 2 64 6



Chicken breast 4
oz 100 3 0 20 (was up late on this day)


Casein 1
serving 110 0 4 24


Totals 3552 85.5 404.2 319.9

The choice of food varies, some meals have fish or chicken or beef
a.m meal may be eggs, chicken, or beef

usually I lift at 7pm....so I have 5 meals pre w.o, lift, post shake, then post meal....then bed soon after with casein shake

hit everything usually every 5 days,
I try to go how body feels

Light cardio 1-3 times a week, occasional pick up game of basketball, college student so walk across campus some

I guess I definitely need to know if my macro %s are right, and if I should do meals 1-5 with carbs, or like I have been alternating carb/nocarb/carb/nocarb/carb/workout/postshake/meal 6 carb

i would move the carbs to 1-5 and not have carbs before bed.. carbs at night lower gh levels as you sleep

 

[3J]

5'11
182-185lbs
7-8%
Going to be running tren ace, test prop, Anavar (var), looking to gain as much LBM with maintaining bf and being ripped.
haha

Fish oil (1,000 mg) serving> 2 capsules
CLA (1,000 mg) serving>2 capsules
HMB serving> 4 capsules
Multivitavin serving> 1
BCAA's serving> 5 grams
L- Glutamine serving>5 grams
Vitamin C serving> 3,000 mg

7:15am Wake

7:30am 9 large egg whites
1/2 cup (dry uncooked) oat meal
with nonfat milk or water
*2cla's, 2fish oils, multivitamin, 1,000 mg(1 capsule) vitamin c

8:30am Train

10:30am 2 scoops of protein
*add 5 grams of BCAA"S & 5 grams L-Glutamine


12:30pm 7 ounces of chicken
1 med sweet potato " 6 ounce
3 ounces of brocholli
*2cla's, 2 fish oils

3:30pm 7 ounces of chicken
1/2 cup of rice
3 ounces of brocholli
*2cla's, 2 fish oils, 1 capsule (1,000mg) vitamin C, 4hmb

6:00pm 7 ounce of chicken
5.3 ounce of potato
3 ounce of broccoli

8:30pm 1 and half cans of tuna
3 ounces of brocholli

11:00pm 2 scoops of protein shake
add 5 grams of bcaa's and 5 grams of L-glutamine
*4 hmb

12:00am SLEEP

daily totals?

 

[3J]

21 years old
6'4"
205 lbs
somewhere around 16% bf
BMR-2060.7
TDEE-3194

GOALS: achieve a 10% BF

Workout: usually workout around 10-11 a.m.
Day 1 Chest/Tri's
Day 2 Back/Bi's/Cardio
Day 3 Shoulders
Day 4 Legs/Abs/Cardio
Repeat 7 days a week

Diet: Copied from your cutting diet outline
I also drink between 1-1.5 gallons of water daily

Meal 1
cal/fat/carb/pro
1 whole eggs 87/7/0/6
3 egg whites 51/0/1/11
1/2 cup oats 156/3/27/6

Meal 2
6oz chicken breast 157/3/0/30
1oz nuts 172/16/5/6
1/2 tablespoon olive oil 60/6.8/0/0

Post Workout
whey protein shake 180/1.5/0/48

Meal 3
6 oz chicken breast 157/3/0/30
1 medium sweet potato 136/4/24/2

Meal 4
8 oz turkey breast 379/18.8/0/49
1 cup broccoli 103/5/13/4
1/2 cup brown rice 107/1/22/2

Meal 5
tilapia 6 oz 218/5/0/44
1 cup broccoli 103/5/13/4

meal 6
1/2 cup of lean ground beef 165.5/11/0/15.5
1 cup brussel sprouts 98/4/13/6
1 cheese stick 85/6/1/7

MACROS: cal/fat/carb/pro - 2414.5/100.1/119/270.5

looks legit to me, (i mean its mine lol)

yea at 2500 caloires you should be ok.. work your cardio up slowly

 

[3J]

go back to post 1 and look at my cutting diet... u think you can follow that?

Age 23
Weight 154lb
Body fat 9%
Goal 175lb of lean muscle
Bmr 1714
Tdee 2656
Workout routine
NEW WORKOUT ROUTINE


Monday
Exercise Sets Reps
Squat 3 6-15
Bench Press 3 6-10
Pull Up 3 6-12
Leg Curl 3 8-15
Upright Row 2 6-10
Tricep exte. 2 6-10
Barbell Curl 2 6-12
Barbell Shrug 2 8-15
Ab Exercise


Wednesday
Exercise Sets Reps
Deadlift 3 5-10
Leg Extension 3 8-15
Dumbbell Bench Press 3 6-10
Seated Barbell Press 3 6-10
Seated Calf Raise 2 10-20
Cable Tricep Extension 2 6-12
Concentration Curl. 2 6-12
Rear Lateral 2 8-15
Ab Exercise


Friday
Exercise Sets Reps
Leg Press 3 10-20
Barbell Row 3 6-10
Romanian Deadlift 2 6-10
Incline Bench Pres. 3 6-10
Side Lateral 2 8-15
Close Grip Bench 3 6-10
Pinwheel Curl 2 6-12
Dumbbell Shrug 2 8-15
Ab Exercise

Meal 1
Granola and protien shake or 2 bagels and protien shake

Meal 2
Subway chicken tikka or 100g of monkey nuts

Meal 3
Chicken fillet breasts and cus cus or 100g of monkey nuts and some noodles depends if I ate monkey nuts for meal 2

Post workout
Protien shake and beef fillet steak or any other type on steak and basmati rice

Just a snack anything that meets my macros and calz

Trying to keep my macros
250g protien
150-200g carbz
60-110g fat

Hope I've done this right my diet varies but I alway meet my calz fats protien and carbz

 

[3J]

Hi 3j, thanks for offering advice to everyone on this forum

Stats:
Age: 30
Height: 6'1
Weight: 207lbs
Body fat: 19%
BMR: 2070
TDEE: 2859
Goal: Lean out

Meal 1 8:00 am
1/2 cup of oatmeal with 1/2 a scoop of protein
270 Calories
54g carbs
25g protein

Meal 2 11am 2 hard boiled egg whites + 1/2 scoop protein shake
104 calories
22g protein

Meal 3 1pm 4oz of Turkey on 2 slices of 15 grain bread with lettuce and tomatoes and 1 slice of cheese
410 Calories
41g protein
42g carbs
7 Grams of Fat

Meal 4 230pm 100 calorie pack of Blue Diamond Almonds
100 calories
4g Protein
9g fat
3g carbs

Meal 5 4:30pm 1 banana
105 calories
1g protein
27g carbs
make this a full meal with lean meat please.. 6oz
Workout at 6pm
Protein shake after workout
140 calories
26g or protein

Meal 6 Lean meat usually chicken or turkey with a carb( basmati or brown rice) and mixed veggies peppers, onions,broc
Calories 365
Protein 39
Fat 10
Carb 34

Meal 6 usually 30 min before bed 1/2 a cup of no fat cottage cheese
104 Calories
15g protein
10g carbs

Totals
Calories-1598
Fat-26g
Carbs-170
Protein-173
your grossly under eating.. i would add at least 500 caloires to this diet and keep cardio at 45min low intensity 5 days a week
As for my workout
Monday 30 min HIIT cardio chest/tris
Tuesday-60 min HIIT cardio
Wednesday-Off
Thursday-30 Min Hiit Cardio Shoulders/core
Friday-30 Min Hiit Cardio Back Bis
Saturday- 30min Hiit Cardio Legs
Sunday- 45 min cardio

Thanks for taking a look, any help you can give would be great

in bold

 

[Orbs]

Thanks

So judging by my picture and caliper measurement, would you say I am 15% body fat?

Also, I've seen that you should eat for an hour after your workout to maximize the fat loss effects from growth hormone, can you confirm this or it is broscience?

 

[lee1092]

i would move the carbs to 1-5 and not have carbs before bed.. carbs at night lower gh levels as you sleep

thanks!

As far as total amounts go do they look good? This is what ive been shooting for daily lately
Totals 3433 106.0 334.7 309.0 fat/carb/protein is around 30/40/30

Want to keep bulking off of the test but want to lose some bf at the same time, I know it want be drastic amounts but just tighten up a bit maybe get to 10%

 

[Ikkye]

Hello 3Js, where can i send my pic to you ? i don't know my BF


View attachment 550218View attachment 550219


Stats:
Age: 31
Height: 5'84
Weight: 160lbs
Body fat: ??
BMR: ??
TDEE: ???
Goal: 180lb 13%BF

Cal/Fat/Carb/Pro

7:30 2 breads 180/ 1.5/ 36/ 6
milk 1% 110/ 2.5/ 12/ 9
whey 100/ 1/ 1.5/ 17
margarine 35/ 4/ 0/ 0
1 yogurt 0% 45/ 0/ 8/ 3
1 multivitamin

9:30 whey 100/ 1/ 1.5/ 17
maltodextrine(corn sugar) 60/ 0/ 15/ 0

10:30 2 bananas 200/ 5/ 54/ 2

12:00 200g rice (basmatic) 335/ 0/ 75/ 6
150g beans with sausage 228/ 7.5/ 26.5/ 15
150g meat 375/ 22.5/ 0/ 45
1 yogurt 0% 45/ 0/ 8/ 3

3:30 1 banana 100/ 1/ 27/1
grapes 525/ 0/ 135/ 0

5:00 milk 1% 110/ 2.5/ 12/ 9
whey 100/ 1/ 1.5/ 17
150g sweet potato 150/ 0/ 36/ 2.5

7:00 workout

8:00 whey 100/ 1/ 1.5/ 17

9:00 salad 10/ 0/ 2/ 0.68
2 eggs 140/ 10/ 2/ 12
1/2 can tuna 42.5/ 0.4/ 0/ 11
30g mozzarela 130/ 10.5/ 0/ 9
1 tablespoon olive oil 80/ 9/ 0/ 0
half lemon 7.5/ 0/ 2.5/ 0.5
mushrooms 17.5/ 0/ 3/ 1.5


total 3439.5/ 80.4/ 490/ 204.18


Training
Monday 4x8-10 chest (4 exercises) and 3x8-10 triceps (3 exercises)
Tuesday 4x8 -10 back( 4 exercises) and 3x8-10 biceps (3 exercises)
Wed - rest
Thursday 3x8-10 shoulders (4 exercises) and legs 4x8-10 (5 exercises)
Friday 4x8-10 chest (4 exercises) and 3x8-10 triceps (3 exercises)
Saturday sometimes i workout / rest
Sunday rest

I used to swin 3 times for week about 30 min, i stopped 2 weeks ago, i dont know if i keeping doing


After reading your first post, I think I have to replace 2 whey meal for real food and breads for oats, stopping eating grapes and reduce beans. But the amount is good for my goal ???

Thank you !!!, like I said, i just need to send you my pic to complete the infos

 

[Orbs]

Hello 3Js, where can i send my pic to you ? i don't know my BF

You can send it to him in a PM, but you have to have over a 30 post count I think...

Or you can upload it in a post on this thread