Free Diet Advice from 3J

[maf1976]

Age:39
Weight:225lb
Height:6'0
BF:20-25%
BMR:2123
TDEE:3199 (Harris-Benedict Formula)
Goals:Trim BF n maintain muscle mass
(currently cruising Cyp 250mg/wk)

Proposed Cycle:
Wks 1-10 Tri-Blend 1cc = (100mg Test Prop,100mg Masteron,100mg Tren Ace)
1cc/EOD
Wks 1-10 Adex .5mg/EOD (Mon,Wed,Fri)
Wks 1-10 HCG 250IU/E3D (Tue,Fri)
Wks 4-10 Anavar 80mg/ED
Wks 1-6 Clen n Keto
Clen:
Day1: 20mcg
Day2: 40mcg
Day3: 60mcg
Day4: 80mcg
Day5: 80mcg
Day6-36: 100-120mcg
Day37-38: 80mcg
Day39-40: 60mcg
Day41: 40mcg
Day42: 20mcg

*Ketotifin: Taken at night
Day12-42: 1mg
*Taurine: Taken with clen
Day1-42: 3-5mg

Proposed Diet:
Pre-workout
1 scoop whey protein
5g glutamine
5g creatine
(total= p-24 c-0 f-4 kcals-132)
Post-workout
2 scoops whey protein
5g glutamine
5g creatine
8oz organic apple juice
(total = p-48 c-38 f-4 kcals-380)
Meal 1: (1hr after post-workout meal)
6 egg whites 2 whole
½ cup Ezekiel almond cereal (dry)
½ grapefruit
(total = p-42 c-56 f-12 kcals-492)
Meal 2
1 can tuna/oil light
1 cup basmati brown rice
(total = p-56 c-44 f-17 kcals-559
Meal 3
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
(total = p-54 c-5 f-16 kcals-407)
Meal 4
6oz steak
1 cup asparagus
(total = p-55 c-5 f-14 kcals- 366)
Meal 5
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
(total = p-40 c-17 f-18 kcals-390)
Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 165 (kcals-660)
Fat- 85 (kcals-765)
Total- 2701

anyother info u need ill b more than happy 2 provide.thanx again 4 taking the time 2 help me out...

 

[3J]

Age:39
Weight:225lb
Height:6'0
BF:20-25%
BMR:2123
TDEE:3199 (Harris-Benedict Formula)
Goals:Trim BF n maintain muscle mass
(currently cruising Cyp 250mg/wk)

Proposed Cycle:
Wks 1-10 Tri-Blend 1cc = (100mg Test Prop,100mg Masteron,100mg Tren Ace)
1cc/EOD
Wks 1-10 Adex .5mg/EOD (Mon,Wed,Fri)
Wks 1-10 HCG 250IU/E3D (Tue,Fri)
Wks 4-10 Anavar 80mg/ED
Wks 1-6 Clen n Keto
Clen:
Day1: 20mcg
Day2: 40mcg
Day3: 60mcg
Day4: 80mcg
Day5: 80mcg
Day6-36: 100-120mcg
Day37-38: 80mcg
Day39-40: 60mcg
Day41: 40mcg
Day42: 20mcg

*Ketotifin: Taken at night
Day12-42: 1mg
*Taurine: Taken with clen
Day1-42: 3-5mg

Proposed Diet:
Pre-workout
1 scoop whey protein
5g glutamine
5g creatine
(total= p-24 c-0 f-4 kcals-132)
Post-workout
2 scoops whey protein
5g glutamine
5g creatine
8oz organic apple juice
(total = p-48 c-38 f-4 kcals-380)
Meal 1: (1hr after post-workout meal)
6 egg whites 2 whole
½ cup Ezekiel almond cereal (dry)
½ grapefruit
(total = p-42 c-56 f-12 kcals-492)
Meal 2
1 can tuna/oil light
1 cup basmati brown rice
(total = p-56 c-44 f-17 kcals-559
Meal 3
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
(total = p-54 c-5 f-16 kcals-407)
Meal 4
6oz steak
1 cup asparagus
(total = p-55 c-5 f-14 kcals- 366)
Meal 5
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
(total = p-40 c-17 f-18 kcals-390)
Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 165 (kcals-660)
Fat- 85 (kcals-765)
Total- 2701

anyother info u need ill b more than happy 2 provide.thanx again 4 taking the time 2 help me out...

you need to clean this up.. its a headache to read

 

[3J]

First off I'd like to thank you for all the help you offer. Pretty awesome. Now for my info.

35 Male
238 pounds
19% bf (checked with calipers)
5'11"
BMR 2239
TDEE 3309

Live a pretty active life. My workouts are a pretty high intensity 2 day on 1 day off, 4 day upper body lower body split made of mostly compound movements. Rest are kept to a minimum. Off days I try to get a 20-30 min session at about 125-135 bpm of high paced walking with the dogs.

Current cycle
250 mg Test E pinned Monday mornings and Thursday afternoons.
Anastrozol .125 mg EOD Has done well thus far.
Started cycle 3 weeks ago at 225 have actually lost a perfect on BF while putting on the weight.

Looking for like 15% bf

Typical day on fuel

6 meals Pro/Fat/Carb/Cal

ON Whey shake upon wake up 96/4/6/480

3/4 cup egg whites 20/.3/1.3/95
1 Cup Oatmeal 6/2.3/25.3/145
2tbs peanut butter 8/16/6/188

1 Hour workout
PWO
Darkmatter 2/0/25/110
ON whey 48/2/6/240

Can Tuna 42/1/0/191
Wheat thins 2/3.5/22/130

Protein Bar (Homemade) 68/20/38/600

Chicken 23/2.5/0/110
brown Rice 4.5/1.6/45/200
Broccoli 3/4 cup

Steak 28/18/0/220
Sweet potato 3.5/0/38/165
Asparagus bunch of em. Love it!

MHP shake 48/11/56/510

3384 cals a day 400 pro/ 82 fat/ 268 carbs This diet has taken me from 26% to my current. I want to get what I can out of my cycle, but don't want to put on fat just for sake of adding size.

Sometimes I have a meal at night instead of that shake. I food prep on Sunday so most Tupperware are filled with 5oz of meat, 1/2 cup of rice or sweet potato, and 3/4 to 1 cup of veggies. Try to eat three of those a day. I also make my own protein bars that have macros of 68/20/38/600 made of oatmeal, protein powder, coconut oil, peanut butter, dark chocolate, real honey. I use these for meal replacements if I have a super busy morning or if I'm on the road for the day.

I do have some pizza or something once a week. I try to keep this to that minimum and when I go out I make sure to get like fajitas or something at least half way decent. Quit drinking all together so alcohol is not an issue.

let me ask you something at 3300 calories are you losing weight??

 

[3J]

3J,

When totaling calories do you count the fiber in a food as your total carb count, or do you subtract those, and not count them? I'm asking this specifically for cutting. For instance oatmeal has fiber, should I subtract that from my total carb count when building my diet, or should the fiber be counted as well. This goes for vegetables as well, for instance green beans. Thanks!

no.. you do not subtract it

 

[3J]

Hey 3J, this is my current diet, im bulking
25 Male
165 lbs
BF - Maybe 18%
5'9"
BMR 1723
TDEE 2520
I workout 5 days a week, Upper/Lower Split by Lyle McDonald, and cardio once a week for 40 minutes.
Eating 720 cals above TDEE, i increase as a i stop progressing, started my bulk in March 2014 at 69.3 kgs, currently at 74.9 kgs. just checked it yesterday. Was all over the place with my diet, changed somethings last month, i gained muscle and lost fat.
My current supplement stack BCAA,CREATINE and WHEY PROTEIN

Here is my diet. (Currently im in deload, but will continue this form next week.. if you want i can even post my deload diet, but the macros have changed but the foods that i eat is almost the same).

Breakfast 645c/99c/32p/13f
Egg White - Raw, 6 large
Britannia - Whole Wheat Brown Bread, 2 slice
Sundrop - Peanut Butter Honey Crunch, 30 gm
Mahananda - Toned Milk, 250 ml
Fruit - Banana Raw, 120 g


Pre Workout 645c/99c/32p/13f
Biox - Rocky Road Protein Powder, 25 g
Quaker Oats - 100% Natural Whole Grains Old Fashioned, 2 Cup (40g)


Lunch 645c/99c/32p/13f
India Gate - Basmati Rice, Brown (Harneet), 120 grams
Homemade - Toor Dal, 1 cup
Generic - Boneless Skinless Chicken Breast - Boiled, 50 g


Snacks 645c/99c/32p/13f
Sweet potato - Cooked, boiled, without skin (Sweetpotato), 125 g
Godrej Sofit - Soya Milk: Chocolate, 250 ml Glass
Biox - Rocky Road Protein Powder, 10 g
Seeds - Flaxseed, 1 tbsp
Nuts - Almonds, 3 almond
Fruit - Banana Raw, 170 g


Dinner 645c/99c/32p/13f
Red Lentils 20 gm
Matki - Matki Raw, 20 gm
Chickpea Raw - Chana, 20 gm
Green Gram 20 gm
Kidney Beans 20 gm
Sweet potato - Cooked, boiled, without skin (Sweetpotato), 125 g
Seeds - Flaxseed, 1 tbsp
Fruit - Banana Raw, 180 g
Generic - Boneless Skinless Chicken Breast - Boiled, 30 g

I have gained a little fat on my belly area, maybe because of recklessness in the past, i want to continue bulking, if i lower my caloric intake my lifts get affected, i cannot lift as heavy as i can on a 720 cal surplus. Anything that i can change.. Please help.

where is your post workout??

and youre eating your eggs raw??

 

[maf1976]

Pre-Workout
1 scoop whey protein
5g glutamine
total= p/24 c/0 f/4 kcals/132

Post-workout
2 scoops whey protein
5g glutamine
8oz organic apple juice
total = p/48 c/38 f/4 kcals/380

Meal 1: (1hr after post-workout meal)
6 egg whites 2 whole
½ cup Ezekiel almond cereal (dry)
½ grapefruit
total = p/42 c/56 f/12 kcals/492

Meal 2
1 can tuna/oil light
1 cup basmati brown rice
total = p/56 c/44 f/17 kcals/559

Meal 3
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
total = p/54 c/5 f/16 kcals/407

Meal 4
6oz steak
1 cup asparagus
total = p/55 c/5 f/14 kcals/366

Meal 5
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
total = p/40 c/17 f/18 kcals/390

Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 165 (kcals-660)
Fat- 85 (kcals-765)
Total- 2701

is this better or do u need a more complete breakdown?

 

[3J]

Pre-Workout
1 scoop whey protein
5g glutamine
total= p/24 c/0 f/4 kcals/132
where are your pre workout carbs???

Post-workout
2 scoops whey protein
5g glutamine
8oz organic apple juice
total = p/48 c/38 f/4 kcals/380
acceptable

Meal 1: (1hr after post-workout meal)
6 egg whites 2 whole
½ cup Ezekiel almond cereal (dry)
½ grapefruit
total = p/42 c/56 f/12 kcals/492
the carbs here are better suited for pre workout
Meal 2
1 can tuna/oil light
1 cup basmati brown rice
total = p/56 c/44 f/17 kcals/559

Meal 3
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
total = p/54 c/5 f/16 kcals/407

Meal 4
6oz steak
1 cup asparagus
total = p/55 c/5 f/14 kcals/366

Meal 5
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
total = p/40 c/17 f/18 kcals/390
i would switch around meal 4 and 5
Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 165 (kcals-660)
Fat- 85 (kcals-765)
Total- 2701

is this better or do u need a more complete breakdown?

in bold

 

[ergantos]

let me ask you something at 3300 calories are you losing weight??

For the first 4 weeks of the cycle I was staying the same weight, but BF% was dropping. To not waste the cycle I have up'd the protein by 80 grams a day and up'd carbs by 100 grams I have done this for the last 2 weeks. Not sure if it is the cycle kicking in or that little added so much, but I am up to 241 as of this morning. BF has jumped 2% as well. Not sure if that could be attributed to water weight? I don't feel bloated. Wanted to keep this cycle fairly clean. To just put on 20 lbs of sloppiness wasn't appealing to me. The strength gains are def there and I don't feel too tired like there is a lack of carbs.

 

[maf1976]

3J i cleaned it up as u suggested n shifted the meals around to adjust to my schedule at work and training. here's how it looks:

Meal 1 (5am)
6 egg whites 2 whole
½ cup Ezekiel almond cereal (dry)
½ grapefruit
total = p/42 c/56 f/12 kcals/492

Meal 2 (8am)
1 can tuna/oil light
1 cup basmati brown rice
total = p/56 c/44 f/17 kcals/559

Meal 3 (11am)
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
total = p/40 c/17 f/18 kcals/390

Pre-workout (2pm)
1 scoop whey protein
5g glutamine
5g creatine
total= p/24 c/0 f/4 kcals/132

Post-workout (5pm)
2 scoops whey protein
5g glutamine
5g creatine
total = p/48 c/0 f/4 kcals/264

Meal 4 (6pm)
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
total = p/54 c/5 f/16 kcals/407

Meal 5 (9pm)
6oz steak
1 cup asparagus
total = p/55 c/5 f/14 kcals/366

Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 127 (kcals-508)
Fat- 85 (kcals-765)
Total- 2549

good to go know?

 

[hiram1st]

3J i cleaned it up as u suggested n shifted the meals around to adjust to my schedule at work and training. here's how it looks:

Meal 1 (5am)
6 egg whites 2 whole
½ cup Ezekiel almond cereal (dry)
½ grapefruit
total = p/42 c/56 f/12 kcals/492

Meal 2 (8am)
1 can tuna/oil light
1 cup basmati brown rice
total = p/56 c/44 f/17 kcals/559

Meal 3 (11am)
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
total = p/40 c/17 f/18 kcals/390

Pre-workout (2pm)
1 scoop whey protein
5g glutamine
5g creatine
total= p/24 c/0 f/4 kcals/132

Post-workout (5pm)
2 scoops whey protein
5g glutamine
5g creatine
total = p/48 c/0 f/4 kcals/264

Meal 4 (6pm)
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
total = p/54 c/5 f/16 kcals/407

Meal 5 (9pm)
6oz steak
1 cup asparagus
total = p/55 c/5 f/14 kcals/366

Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 127 (kcals-508)
Fat- 85 (kcals-765)
Total- 2549

good to go know?

I like your plan looks like a good variety. How much Greek yogurt in meal#3?

 

[cybrsage]

where is your post workout??

and youre eating your eggs raw??

Is it bad to eat the eggs raw? I am a weirdo who actually likes the taste of raw eggs...

 

[maf1976]

Hiram buddy the yogurt is the following:

Fage 0% Greek Yogurt 2 cup (454g)
P/44 C/18 F/0 Kcals/260

one other adjustment, ill b changing the Brown Rice from Meal 2 to Meal 4 to have sum carbs PW/O

 

[hiram1st]

Hiram buddy the yogurt is the following:

Fage 0% Greek Yogurt 2 cup (454g)
P/44 C/18 F/0 Kcals/260

one other adjustment, ill b changing the Brown Rice from Meal 2 to Meal 4 to have sum carbs PW/O

Thanks.

 

[Ajinkya]

where is your post workout??

and youre eating your eggs raw??

Yes, i eat my eggs raw, either i drink my whites or boiled egg whites, my PWO meal is my lunch, i work out in the afternoon, so i come home and have my lunch directly.. and iwas just reading your comments on my other post, you mentioned that 1g/lb protein iint going to help me much, so i am planning to up my protein to 1.5, and also ive been strength training 3-5 rep ranges, changing my style to bodybuilder training 6-15 reps..

 

[luxurylifestyles]

Probably the most informative thread on this site

 

[3J]

Yes, i eat my eggs raw, either i drink my whites or boiled egg whites, my PWO meal is my lunch, i work out in the afternoon, so i come home and have my lunch directly.. and iwas just reading your comments on my other post, you mentioned that 1g/lb protein iint going to help me much, so i am planning to up my protein to 1.5, and also ive been strength training 3-5 rep ranges, changing my style to bodybuilder training 6-15 reps..

always have your eggs cooked or pastuerized... the bioavailability of raw eggs is crap compared to cooked..

and why dont you have a whey shake and simple carb post workout??

 

[cybrsage]

Ah, so my egg whites (which are pasteurized) are fine not cooked, but the whole eggs should be cooked. Might as well scramble them all up together then. I learn something knew here every day. Today I learned that Rocky was doing it wrong.

 

[Ajinkya]

always have your eggs cooked or pastuerized... the bioavailability of raw eggs is crap compared to cooked..

and why dont you have a whey shake and simple carb post workout??

There isn't much time between my workout and my lunch, so i directly go home and eat my lunch, i'll start having whey after my workout.. anything else i need to change?

 

[3J]

There isn't much time between my workout and my lunch, so i directly go home and eat my lunch, i'll start having whey after my workout.. anything else i need to change?

you need to have whey isolate and a simple carb after workout.. esp when bulking its super important to get that anabolic insulin spike..

and your last meal is a bit concerning.. your eating alot of carbs and then youre also having chicken which isn't a slow digesting protein..

im going to take a stab at a guess and say youre punjabi?? no beef correct?

 

[3J]

Ah, so my egg whites (which are pasteurized) are fine not cooked, but the whole eggs should be cooked. Might as well scramble them all up together then. I learn something knew here every day. Today I learned that Rocky was doing it wrong.

cooked egg whites are the most bioavailable natural foods you can get.. about 95%...

that number drastically drops when they are raw