Free Diet Advice from 3J
- Thread starter 3J
- Start date
tex24
New member
What's up 3J! Appreciate you taking the time to check this out for me man. This is going to be pretty long but I wanted to be as detailed as possible for you.
Age: 22
Weight: 180lbs
Height: 6'1***8221;
BF: about 16%
BMR: 1800
TDEE: 2800
Goals: Want to cut/recomp to 13ish% bf before starting my test-e/tbol cycle using the full TCD outlined below. Want to preserve as much muscle and strength as possible and even get stronger.
Current diet: Hasn't been exact but on AVERAGE around 1600-2000 cals/day for the last month or so around 40/30/30 P/C/F...this is composed of chicken breast, whole wheat bread, flour tortillas, peanut butter, milk, spinach, cheese and onions. Not going to post up my prior diet by the meal but I keep my fat and carbs separate. Been getting stronger and fluctuating between 180-184lbs, not in a linear scale (although I do weigh myself every day at the same time, I attribute this to my diet varying on some days). Was lifting M/T/Th/F hitting chest/tris/shoulders M/Th, legs/back/bis T/F. No cardio. To be honest I think my TDEE seems high and that I would definitely gain weight at 2800/day.
Training looks like this (just changed to M/W/F from M/T/Th/F and added the HIIT cardio days when I was doing none before):
Mon - chest/tris/shoulders (don't really hit delts, just let the pressing hit the front and rowing hit the back)
Flat db bench - 4x6
Inc db bench - 3x12
Dec db bench - 3x12
Cable crossovers - 3x12
Tri pd - 5x15
Tues- HIIT cardio 45min
Wed - Legs/Back/Bis
Deadlift or squat - 3x5
Db row - 4x6
Lat pd - 3x12
Cable row - 4x12
Ez bar curls - 3x15
Th - HIIT cardio 45min
Fri - chest/tris/shoulders
Inc db bench - 4x6
Flat db bench - 3x12
Dec db bench - 3x12
Cable crossovers - 3x12
Tri pd - 5x15
Sat - off
Sun - HIIT cardio 45min
---------------------
Proposed TCD (all numbers are P/netC/F/Cal):
LIFTING DAY - M/W/F - 2800 cals....36/16/48...244 P / 102 net C / 147 F
Meal 1 - 830am
3 whole eggs 19/2/15/220
1 tbs butter 0/0/12/100
¼ c shredded cheese 7/1/2/50
½ avocado 2/1/13/140
28/4/33/510
WORKOUT - 930am
Meal 2 - PWO - 1130am
2 scoops whey/casien mix 42/10/3/250
24oz 1% milk - 25/37/7/300
1 c fruity pebbles cereal - 1/32/1/145
68/80/12/700
Meal 3 - 430pm
8 oz chicken breast 67/0/18
1 c spinach 8/4/1/65
1 tbsp butter - 0/0/12/102
75/4/30/610
Meal 4 - 9pm
2 medium chicken thighs, skin eaten 31/0/19/300
1 cup peppers/onions 2/9/2/60
.5 tbsp olive oil 0/0/7/60
32/9/28/425
Meal 5 - 1230am
2 scoops whey/casien mix 42/10/3/250
2 tbsp olive oil 0/0/27/240
42/10/30/490
OFF/CARDIO DAY - T/Th/Sun - 2700 cals.....37/7/56.....246 P / 27 net C / 170 F
Meal 1 - 930am
2 scoops whey/casien mix 42/10/3/250
2 oz almonds 12/2/29/330
54/12/32/580
45 MINUTES HIIT CARDIO - 500cals burned - 11am
Meal 2 - 12pm
3 medium chicken thighs, skin eaten 46/0/29/460
1 c spinach 9/4/1/65
1 tbsp butter 0/0/12/100
55/4/41/620
Meal 3 - 4pm
6 oz chicken breast 50/0/13/330
¼ c onions 1/4/0/25
¼ c banana peppers 0/2/0/8
1 tbsp olive oil 0/0/14/120
51/6/27/490
Meal 4 - 9pm
4 oz steak 24/0/13/220
3 whole eggs 19/1/15/215
1/4 c shredded cheese 7/1/2/50
1 tbsp butter 0/0/12/100
50/2/42/590
Meal 5 - 1230am
2 scoops whey/casien mix 42/10/3/250
2 tbsp olive oil 0/0/27/240
42/10/30/490
REFEED DAY - Sat
Pretty much whatever I want (to a certain excent, mostly clean, some dirty) to hit around 3000 cals....33/47/20....250 P / 350 C / 67 F. Foods will more than likely consist of: bagels, pasta, oats, chicken, tortillas, fruitty pebbles, milk, peanut butter, whey, eggs then any dirty foods I want to hit my macros/cals. Will try my best to keep my P/F separated but probably won't happen 100%
Only thing I am unsure about is whether my cals are too high. I will log everything including my weight and adjust if needed. That is only a deficit of 1600 cals/wk with the 500 burned during HIIT 3x a week incorporated, but not EPOC after. Maybe it should be more? Maybe I should lower my lifting days cals?
Also, is this too much protein powder? It's less than 50% of my protein intake (100g/250ish). I find it hard putting down 6-8oz meat before bed and the powder is cheaper as well (poor college student)
Thanks again for all the help and time, much appreciated
Age: 22
Weight: 180lbs
Height: 6'1***8221;
BF: about 16%
BMR: 1800
TDEE: 2800
Goals: Want to cut/recomp to 13ish% bf before starting my test-e/tbol cycle using the full TCD outlined below. Want to preserve as much muscle and strength as possible and even get stronger.
Current diet: Hasn't been exact but on AVERAGE around 1600-2000 cals/day for the last month or so around 40/30/30 P/C/F...this is composed of chicken breast, whole wheat bread, flour tortillas, peanut butter, milk, spinach, cheese and onions. Not going to post up my prior diet by the meal but I keep my fat and carbs separate. Been getting stronger and fluctuating between 180-184lbs, not in a linear scale (although I do weigh myself every day at the same time, I attribute this to my diet varying on some days). Was lifting M/T/Th/F hitting chest/tris/shoulders M/Th, legs/back/bis T/F. No cardio. To be honest I think my TDEE seems high and that I would definitely gain weight at 2800/day.
Training looks like this (just changed to M/W/F from M/T/Th/F and added the HIIT cardio days when I was doing none before):
Mon - chest/tris/shoulders (don't really hit delts, just let the pressing hit the front and rowing hit the back)
Flat db bench - 4x6
Inc db bench - 3x12
Dec db bench - 3x12
Cable crossovers - 3x12
Tri pd - 5x15
Tues- HIIT cardio 45min
Wed - Legs/Back/Bis
Deadlift or squat - 3x5
Db row - 4x6
Lat pd - 3x12
Cable row - 4x12
Ez bar curls - 3x15
Th - HIIT cardio 45min
Fri - chest/tris/shoulders
Inc db bench - 4x6
Flat db bench - 3x12
Dec db bench - 3x12
Cable crossovers - 3x12
Tri pd - 5x15
Sat - off
Sun - HIIT cardio 45min
---------------------
Proposed TCD (all numbers are P/netC/F/Cal):
LIFTING DAY - M/W/F - 2800 cals....36/16/48...244 P / 102 net C / 147 F
Meal 1 - 830am
3 whole eggs 19/2/15/220
1 tbs butter 0/0/12/100
¼ c shredded cheese 7/1/2/50
½ avocado 2/1/13/140
28/4/33/510
WORKOUT - 930am
Meal 2 - PWO - 1130am
2 scoops whey/casien mix 42/10/3/250
24oz 1% milk - 25/37/7/300
1 c fruity pebbles cereal - 1/32/1/145
68/80/12/700
Meal 3 - 430pm
8 oz chicken breast 67/0/18
1 c spinach 8/4/1/65
1 tbsp butter - 0/0/12/102
75/4/30/610
Meal 4 - 9pm
2 medium chicken thighs, skin eaten 31/0/19/300
1 cup peppers/onions 2/9/2/60
.5 tbsp olive oil 0/0/7/60
32/9/28/425
Meal 5 - 1230am
2 scoops whey/casien mix 42/10/3/250
2 tbsp olive oil 0/0/27/240
42/10/30/490
OFF/CARDIO DAY - T/Th/Sun - 2700 cals.....37/7/56.....246 P / 27 net C / 170 F
Meal 1 - 930am
2 scoops whey/casien mix 42/10/3/250
2 oz almonds 12/2/29/330
54/12/32/580
45 MINUTES HIIT CARDIO - 500cals burned - 11am
Meal 2 - 12pm
3 medium chicken thighs, skin eaten 46/0/29/460
1 c spinach 9/4/1/65
1 tbsp butter 0/0/12/100
55/4/41/620
Meal 3 - 4pm
6 oz chicken breast 50/0/13/330
¼ c onions 1/4/0/25
¼ c banana peppers 0/2/0/8
1 tbsp olive oil 0/0/14/120
51/6/27/490
Meal 4 - 9pm
4 oz steak 24/0/13/220
3 whole eggs 19/1/15/215
1/4 c shredded cheese 7/1/2/50
1 tbsp butter 0/0/12/100
50/2/42/590
Meal 5 - 1230am
2 scoops whey/casien mix 42/10/3/250
2 tbsp olive oil 0/0/27/240
42/10/30/490
REFEED DAY - Sat
Pretty much whatever I want (to a certain excent, mostly clean, some dirty) to hit around 3000 cals....33/47/20....250 P / 350 C / 67 F. Foods will more than likely consist of: bagels, pasta, oats, chicken, tortillas, fruitty pebbles, milk, peanut butter, whey, eggs then any dirty foods I want to hit my macros/cals. Will try my best to keep my P/F separated but probably won't happen 100%
Only thing I am unsure about is whether my cals are too high. I will log everything including my weight and adjust if needed. That is only a deficit of 1600 cals/wk with the 500 burned during HIIT 3x a week incorporated, but not EPOC after. Maybe it should be more? Maybe I should lower my lifting days cals?
Also, is this too much protein powder? It's less than 50% of my protein intake (100g/250ish). I find it hard putting down 6-8oz meat before bed and the powder is cheaper as well (poor college student)
Thanks again for all the help and time, much appreciated
Last edited:
Hey 3J hoping you could look at my diet and just help me fix it up to meet my goals for me 
Age - 19
Weight - 83kg
Bodyfat - 14%
Height - 179cm
BMR - 1,544.4
TDEE - 2,763.82
Goal - To lean bulk as winter is just around the corner and want to put on as much muscle as possible for my end of year cut for summer, which will probably start around beginning of october.
Diet: cal/carb/pro/fat
Meal 1:
2 whole eggs and 3 egg white in whey protein shake ( 2 scoops )
cup of oats ( sometimes more )
apple.
589/39.5/71/19
Meal 2:
150g of chicken breast with roughly to cups of brown rice and bit of broccoli.
682/90/55/8.4
Meal 3:
2x small cans of 95g tuna and usually 1 or 1 and 1/2 cups of brown rice.
358/48/36.5/3.6
Meal 4:
Same as meal two, usually eaten 1 and 1/2 before training.
Meal 5: PWO
usually a 2 scoops of whey, 39g protein. I try and get some lollies to spike insulin ect, but don't always succeed. (buying dextrose to add to shake) recommend on how much i should add to my shake?
191/1.5/39/4
Meal 6:
Usually eaten so close to meal 5 i count them as the same meal. Dinner, whatever mum cooks. Usually healthy, meat with vegetable and potato. Occasionally she cooks something dirty but not often.
Meal 7:
If I'm not bloated from dinner will have a casine shake before bed.
120/4/24/1
Workout Routine:
I won't include exercises because they often vary. I am happy with my workout routine anyway, mainly just need help with diet.
Monday - Chest ( if i get time i usually get tris done aswell. )
Tuesday - Legs and calves
Wednesday - REST
Thursday - Back and rear delts
Friday - shoulders and traps
Saturday - Calves and Biceps
Sunday - REST
Thankyou for taking a look and hope you can help.
Age - 19
Weight - 83kg
Bodyfat - 14%
Height - 179cm
BMR - 1,544.4
TDEE - 2,763.82
Goal - To lean bulk as winter is just around the corner and want to put on as much muscle as possible for my end of year cut for summer, which will probably start around beginning of october.
Diet: cal/carb/pro/fat
Meal 1:
2 whole eggs and 3 egg white in whey protein shake ( 2 scoops )
cup of oats ( sometimes more )
apple.
589/39.5/71/19
Meal 2:
150g of chicken breast with roughly to cups of brown rice and bit of broccoli.
682/90/55/8.4
Meal 3:
2x small cans of 95g tuna and usually 1 or 1 and 1/2 cups of brown rice.
358/48/36.5/3.6
Meal 4:
Same as meal two, usually eaten 1 and 1/2 before training.
Meal 5: PWO
usually a 2 scoops of whey, 39g protein. I try and get some lollies to spike insulin ect, but don't always succeed. (buying dextrose to add to shake) recommend on how much i should add to my shake?
191/1.5/39/4
Meal 6:
Usually eaten so close to meal 5 i count them as the same meal. Dinner, whatever mum cooks. Usually healthy, meat with vegetable and potato. Occasionally she cooks something dirty but not often.
Meal 7:
If I'm not bloated from dinner will have a casine shake before bed.
120/4/24/1
Workout Routine:
I won't include exercises because they often vary. I am happy with my workout routine anyway, mainly just need help with diet.
Monday - Chest ( if i get time i usually get tris done aswell. )
Tuesday - Legs and calves
Wednesday - REST
Thursday - Back and rear delts
Friday - shoulders and traps
Saturday - Calves and Biceps
Sunday - REST
Thankyou for taking a look and hope you can help.
Last edited:
forumaddicted
New member
I was wondering for the diet plan to lose weight easily. I will follow your plan. Keep updating more advice's. Soon I will come back to you with my feedback.
3J
Super Moderator
more like you should have a fast acting protein and a fast acting carb
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?
3J
Super Moderator
if you want to recomp you need to be carb cycling bro
3J
Super Moderator
ok! 40g destrose post workout.. also have meal 7 be casein all the time.. and get it in! everything else looks ok
Hey 3J hoping you could look at my diet and just help me fix it up to meet my goals for me
Age - 19
Weight - 83kg
Bodyfat - 14%
Height - 179cm
BMR - 1,544.4
TDEE - 2,763.82
Goal - To lean bulk as winter is just around the corner and want to put on as much muscle as possible for my end of year cut for summer, which will probably start around beginning of october.
Diet: cal/carb/pro/fat
Meal 1:
2 whole eggs and 3 egg white in whey protein shake ( 2 scoops )
cup of oats ( sometimes more )
apple.
589/39.5/71/19
Meal 2:
150g of chicken breast with roughly to cups of brown rice and bit of broccoli.
682/90/55/8.4
Meal 3:
2x small cans of 95g tuna and usually 1 or 1 and 1/2 cups of brown rice.
358/48/36.5/3.6
Meal 4:
Same as meal two, usually eaten 1 and 1/2 before training.
Meal 5: PWO
usually a 2 scoops of whey, 39g protein. I try and get some lollies to spike insulin ect, but don't always succeed. (buying dextrose to add to shake) recommend on how much i should add to my shake?
191/1.5/39/4
Meal 6:
Usually eaten so close to meal 5 i count them as the same meal. Dinner, whatever mum cooks. Usually healthy, meat with vegetable and potato. Occasionally she cooks something dirty but not often.
Meal 7:
If I'm not bloated from dinner will have a casine shake before bed.
120/4/24/1
Workout Routine:
I won't include exercises because they often vary. I am happy with my workout routine anyway, mainly just need help with diet.
Monday - Chest ( if i get time i usually get tris done aswell. )
Tuesday - Legs and calves
Wednesday - REST
Thursday - Back and rear delts
Friday - shoulders and traps
Saturday - Calves and Biceps
Sunday - REST
Thankyou for taking a look and hope you can help.
3J
Super Moderator
what was your post number again?
tex24
New member
I'm confused. Wouldn't a timed carb diet like I set up work for a recomp? I used to hang at IronAddicts a lot and have his fat loss book and he reccomends TCDs for recomps.
No carbs except for 1-2 meals post workout on training days, and 1-2 carb refeed days. Cals low on off/cardio days, just below maintenance on training days, above maintenance on refeed days. Is that not a recomp diet aimed more towards the fat loss side?
buffalojoe
New member
Came on here to learn about steroid use and discovered that I'm a little to fat to be worrying about steroid use anyways. Maybe you can help w/my diet?
Age:26
Height:5'7''
Weight:225-230
Bf%: 18-22 (guess based on pics)
Ive come down from 248 using keto, actually got to 215 before i started lifting and eating more. Currently lift 2x/week fir two weeks and then 3-4x for one week. Rarely do cardio. Sleep scheduls is erratic from week to week because of my job.
Currently eating around 200g protein and carbs/day, dont track fat intake closely anymore but when I did it was around 100-150 on a similar diet.
Meal1:
2Scoops casein
1Scoop whey
60-70G total protein
Snack1:
Handful of 'soy nuts'
Meal2:
8-10 oz meat (chicken thighs or random fatty beef)
1/2 cup quinoa
1-2 tbsp coconut oil
Balsamic vinegar and spices
Snack2:
Same as snack1
Meal3:
Same as meal2
Usually about 2x/week ill have a cheat meal of fast food or some highly processed pasta ajd cheese instead of the quinoa.
Im really determined to be able to see my abs, but dont care abouf being completely shredded.
Age:26
Height:5'7''
Weight:225-230
Bf%: 18-22 (guess based on pics)
Ive come down from 248 using keto, actually got to 215 before i started lifting and eating more. Currently lift 2x/week fir two weeks and then 3-4x for one week. Rarely do cardio. Sleep scheduls is erratic from week to week because of my job.
Currently eating around 200g protein and carbs/day, dont track fat intake closely anymore but when I did it was around 100-150 on a similar diet.
Meal1:
2Scoops casein
1Scoop whey
60-70G total protein
Snack1:
Handful of 'soy nuts'
Meal2:
8-10 oz meat (chicken thighs or random fatty beef)
1/2 cup quinoa
1-2 tbsp coconut oil
Balsamic vinegar and spices
Snack2:
Same as snack1
Meal3:
Same as meal2
Usually about 2x/week ill have a cheat meal of fast food or some highly processed pasta ajd cheese instead of the quinoa.
Im really determined to be able to see my abs, but dont care abouf being completely shredded.
Last edited:
mrricco2012
Mini Rocky
Buffallo im not 3J but you need to skip out on that casein for the morning and drink it an hour before bed
3j don't mean to hack your thread but I have this Ultimate Nutrition Protein Isolate Wheat Protein in my cabnit from long time ago. I stick away from protein shakes except PWO and Caseine at night, but was wondering on the 3 non training days I'd have one scoope of this protein to up the protein amount. What your thoughts on Wheat Protein? It'd only be 20grams of protein out of my total of 260
psychomantis
New member
Well, I'm ashamed to post this info, but I want to change bad enough, so here goes:
Age: 25
weight: 226
height:72"
bf: 22%
goals.. BF=15%
BMR: 2100
TDEE: 3255?
Workout Schedule: Typically workout on this schedule:
Day 1: Chest/Triceps
Day 2: Legs
Day 3: Shoulders
Day 4: Back, Biceps
Day 5-6: Rest
Repeat
I typically do Cardio in between 3 to 5 times a week normally most times more due to my job requirements.
Meals: This is where i need help.. but i will do the best I can. Im really wanting to change this The way people have their break downs look easy but kinda confusing. I dont keep a log of what i eat so im gonna try to from now on. I can tell you what i had the past two days but thats about it.
Age: 25
weight: 226
height:72"
bf: 22%
goals.. BF=15%
BMR: 2100
TDEE: 3255?
Workout Schedule: Typically workout on this schedule:
Day 1: Chest/Triceps
Day 2: Legs
Day 3: Shoulders
Day 4: Back, Biceps
Day 5-6: Rest
Repeat
I typically do Cardio in between 3 to 5 times a week normally most times more due to my job requirements.
Meals: This is where i need help.. but i will do the best I can. Im really wanting to change this The way people have their break downs look easy but kinda confusing. I dont keep a log of what i eat so im gonna try to from now on. I can tell you what i had the past two days but thats about it.
tex24
New member
Go do a LOT of research. Look at diet types, sample diets, what macros are, what BMR and TDEE are, etc. Read the stickies then read them again.
mrricco2012
Mini Rocky
Age-22
Weight-137
Height- 5'4
BF-13-14%
BMR-1550
Editing this since I posted this a week before my cycle, now im a week n half into my Test-E 500mg cycle. I'm eating 2700 calories atm. I weighed in at 134.8lbs last Thursday, but weighed in at 139.8 lbs Saturday. Today (Wednesday, 6 days after 134.8lbs) I weighed in at 137lbs. I'ved lowered my carbs a tad, and upped my creatine though since last Thursdays weigh in + drinking more water.
TDEE- Right now 2700 calories, weigh in this Friday if I'm losing I'll up it to 3000.
Goal- While on Test-E 500mg for 15 weeks I'd like to jump up 15-20lbs of muscle with possibly trying to lose 3-5 lbs of fat.
Workouts/activity- 4 days a week, lifting 45-hr on those days. Doing Chest/Tri/Calf, Back/Bic/Abs/Forearm, Rest, Legs/Abs, Shoulders/Forearm, Rest, Rest. Monday, Wednesday, Friday I do HIIT running Fasted AM for 10-15 minutes. Also after each workout I'm doing 10 minutes on stair climber keeping heart rate between 135-150. Work 16-24 hours a week in a group home, 8 hour shifts where 4-5 hours of that time im on my feet. Each day I like to walk 1-2 miles. Possibly a zumba class once a week for an hour with some girls I know, they mirin. Other then that I'm pretty lazy.
Calories/Protein/Carbs/Fat
Monday/Thursday
Meal 1-4oz chicken breast, 1 serving whole wheat pasta (340/30/31/6)
Meal 2/pre- 225 grams sweet potato (225/5/51/0)
Meal 3/Post-2 servings regular cheerios, serving honey, 2 cups skim milk, Whey Protein shake (540/46/84/5)
Meal 4- 4 oz chicken, 2 cups broccoli, 2 slices fat free cheese, 2 servings oatmeal, 2 CLA and 2 Fish (550/45/68/12.5)
Meal 5- 4oz chicken, 1 serving oatmeal (260/28/27/5)
meal 6- 4oz 93% Lean Beef, 3 eggs (390/41/3/21.5)
Meal 7/Casein- 1 serving Natty PB, Casein Protein, 1/2 cup low fat cottage cheese (400/44/13/18.5)
Total-2705/239protein, 285 carbs, 65.5 fats
Tues/Friday
Meal 1- 1Cla 1 Fish oils, 4oz Chicken, 1 serving oatmeal (280/27/27/7)
Meal 2/Pre- 225 grams Sweet Potato (225/5/51/0)
Meal 3/Post- 2 cups regular cheerios, 1 serving honey, 2 cups skim milk, Whey Shake (540/46/84/5)
Meal 4- 2 servings Brown Rice, 2 cups broccoli, 4 oz chicken breast, 2 fish oils 2 cla (370/31/43/9)
Meal 5- 4oz chicken, 2 slices Natures Own x2 Fiber bread, 2 slices fat free cheese (270/37/32/3.5)
meal 6- 1 1/2 servings oatmeal, 1 cup skim milk (305/15.5/52.5/4)
Meal 7- 4 eggs, 1 servings shredded cheese (390/31/3.5/27)
Meal 8/Casein- 2 servings flax seed meal, casein protein, 1/2 cup low fat cottage cheese (320/44/15/11.5)
Total-2700/ 236.5 protein/ 311 carbs/ 67 fat
Wednesday
Meal 1- 1 serving soy protein, 2 servings oatmeal, 1 fish oil (420/30/57/8)
Meal 2- 4 oz chicken, 3 cla and 2 fish oil, 1 serving skim milk, 2 servings bran flakes (420/37/58/8.5)
Meal 3-2 cups broc, 1 slice fat free cheese, 2 servings pinto beans (270/22/51/0)
Meal 4- 1 can of tuna in water, 1 slice fat free cheese, 2 slices Natures Own x2 Fiber bread, 1 serving Whole Wheat Pasta (460/43/70/4)
Meal 5- 4 oz chicken, 2 servings pinto beans (290/37/40/2.5)
Meal 6- 4 eggs, 1 serving salted peanuts (450/32/8/33)
Meal 7/Casein- ON Casein, 2 servings Flax Seed Meal, 1 serving Low Fat Cottage Cheese (320/45/15/11.5)
Total 2630/246 Protein/ 299 carbs/ 67.5 fats
As far as Sat and Sunday goes, its hard to plan for work but my diet is pretty clean that day but never know what I'm going to be eating. But it usually consist of the same foods above, just different combinations.
Total- 2680 calories/ 246 protein/ 311 carbs/ 65.5 fat
Supplement wise- Everyday getting 15 grams of Glute and Creatine. Taking 7 grams of BCAA split up 2 times a day. 2 Multivitamins on workout days, one PWO and one before bed. Non workout days only 1 multivitamin. Also daily B-Complex. At night I usually wake up in the middle of the night to piss, in which I'll pop 1 serving (2 Pills) of BCAA's for 1 Gram. I drink 1-2 gallons of water a day. Adding ECA stack with 2 weeks on 2 weeks off. I take 3 Fish Oils, and 3 CLA's during the day. Starting next week on Post Workout meals imputing 1 pill of 600mg ALA.
Weight-137
Height- 5'4
BF-13-14%
BMR-1550
Editing this since I posted this a week before my cycle, now im a week n half into my Test-E 500mg cycle. I'm eating 2700 calories atm. I weighed in at 134.8lbs last Thursday, but weighed in at 139.8 lbs Saturday. Today (Wednesday, 6 days after 134.8lbs) I weighed in at 137lbs. I'ved lowered my carbs a tad, and upped my creatine though since last Thursdays weigh in + drinking more water.
TDEE- Right now 2700 calories, weigh in this Friday if I'm losing I'll up it to 3000.
Goal- While on Test-E 500mg for 15 weeks I'd like to jump up 15-20lbs of muscle with possibly trying to lose 3-5 lbs of fat
.Workouts/activity- 4 days a week, lifting 45-hr on those days. Doing Chest/Tri/Calf, Back/Bic/Abs/Forearm, Rest, Legs/Abs, Shoulders/Forearm, Rest, Rest. Monday, Wednesday, Friday I do HIIT running Fasted AM for 10-15 minutes. Also after each workout I'm doing 10 minutes on stair climber keeping heart rate between 135-150. Work 16-24 hours a week in a group home, 8 hour shifts where 4-5 hours of that time im on my feet. Each day I like to walk 1-2 miles. Possibly a zumba class once a week for an hour with some girls I know, they mirin
. Other then that I'm pretty lazy.Calories/Protein/Carbs/Fat
Monday/Thursday
Meal 1-4oz chicken breast, 1 serving whole wheat pasta (340/30/31/6)
Meal 2/pre- 225 grams sweet potato (225/5/51/0)
Meal 3/Post-2 servings regular cheerios, serving honey, 2 cups skim milk, Whey Protein shake (540/46/84/5)
Meal 4- 4 oz chicken, 2 cups broccoli, 2 slices fat free cheese, 2 servings oatmeal, 2 CLA and 2 Fish (550/45/68/12.5)
Meal 5- 4oz chicken, 1 serving oatmeal (260/28/27/5)
meal 6- 4oz 93% Lean Beef, 3 eggs (390/41/3/21.5)
Meal 7/Casein- 1 serving Natty PB, Casein Protein, 1/2 cup low fat cottage cheese (400/44/13/18.5)
Total-2705/239protein, 285 carbs, 65.5 fats
Tues/Friday
Meal 1- 1Cla 1 Fish oils, 4oz Chicken, 1 serving oatmeal (280/27/27/7)
Meal 2/Pre- 225 grams Sweet Potato (225/5/51/0)
Meal 3/Post- 2 cups regular cheerios, 1 serving honey, 2 cups skim milk, Whey Shake (540/46/84/5)
Meal 4- 2 servings Brown Rice, 2 cups broccoli, 4 oz chicken breast, 2 fish oils 2 cla (370/31/43/9)
Meal 5- 4oz chicken, 2 slices Natures Own x2 Fiber bread, 2 slices fat free cheese (270/37/32/3.5)
meal 6- 1 1/2 servings oatmeal, 1 cup skim milk (305/15.5/52.5/4)
Meal 7- 4 eggs, 1 servings shredded cheese (390/31/3.5/27)
Meal 8/Casein- 2 servings flax seed meal, casein protein, 1/2 cup low fat cottage cheese (320/44/15/11.5)
Total-2700/ 236.5 protein/ 311 carbs/ 67 fat
Wednesday
Meal 1- 1 serving soy protein, 2 servings oatmeal, 1 fish oil (420/30/57/8)
Meal 2- 4 oz chicken, 3 cla and 2 fish oil, 1 serving skim milk, 2 servings bran flakes (420/37/58/8.5)
Meal 3-2 cups broc, 1 slice fat free cheese, 2 servings pinto beans (270/22/51/0)
Meal 4- 1 can of tuna in water, 1 slice fat free cheese, 2 slices Natures Own x2 Fiber bread, 1 serving Whole Wheat Pasta (460/43/70/4)
Meal 5- 4 oz chicken, 2 servings pinto beans (290/37/40/2.5)
Meal 6- 4 eggs, 1 serving salted peanuts (450/32/8/33)
Meal 7/Casein- ON Casein, 2 servings Flax Seed Meal, 1 serving Low Fat Cottage Cheese (320/45/15/11.5)
Total 2630/246 Protein/ 299 carbs/ 67.5 fats
As far as Sat and Sunday goes, its hard to plan for work but my diet is pretty clean that day but never know what I'm going to be eating. But it usually consist of the same foods above, just different combinations.
Total- 2680 calories/ 246 protein/ 311 carbs/ 65.5 fat
Supplement wise- Everyday getting 15 grams of Glute and Creatine. Taking 7 grams of BCAA split up 2 times a day. 2 Multivitamins on workout days, one PWO and one before bed. Non workout days only 1 multivitamin. Also daily B-Complex. At night I usually wake up in the middle of the night to piss, in which I'll pop 1 serving (2 Pills) of BCAA's for 1 Gram. I drink 1-2 gallons of water a day. Adding ECA stack with 2 weeks on 2 weeks off. I take 3 Fish Oils, and 3 CLA's during the day. Starting next week on Post Workout meals imputing 1 pill of 600mg ALA.
Last edited:
Similar threads
