Free Diet Advice from 3J
- Thread starter 3J
- Start date
age 47
175lbs
5'-7"
BMI 2700?
BF 21%
workouts
6 days a week one body part a day
30-40min cardo heart rate average 112- 125BPM
Goal BF 15-16%
don't care where my LBs end up
would like to put on 5-8lbs of lean muscle during this cycle
twice weekly
1.5 CC Test Cyp
1.25CC EQ
.75 Primobolan
Macros=
60% protein, 10% fat, 30% Carbs daily
360g protein, 27g fat, 180g Crabs daily
average daily diet
meal 1
5 hole eggs, 4 egg white,
1/3 cup oatmeal
Almond Milk 0.2 cups
Apple fiber
meal 2
10 oz chicken breast
3.5oz green beans
490 cal
Meal 3
brown rice 1/2 cup
8oz ground turkey
448 cal
meal 4
100% whey isolate protein shake
280 cal
meal 5
100% whey isolate protein shake
280 cal
meal 6
100% whey isolate protein shake
280 cal
meal 7
post workout drink
Myogenix 2 scoops aftershock
280 cal
Total cal 2566
welcome your thoughts and help
Dave
175lbs
5'-7"
BMI 2700?
BF 21%
workouts
6 days a week one body part a day
30-40min cardo heart rate average 112- 125BPM
Goal BF 15-16%
don't care where my LBs end up
would like to put on 5-8lbs of lean muscle during this cycle
twice weekly
1.5 CC Test Cyp
1.25CC EQ
.75 Primobolan
Macros=
60% protein, 10% fat, 30% Carbs daily
360g protein, 27g fat, 180g Crabs daily
average daily diet
meal 1
5 hole eggs, 4 egg white,
1/3 cup oatmeal
Almond Milk 0.2 cups
Apple fiber
meal 2
10 oz chicken breast
3.5oz green beans
490 cal
Meal 3
brown rice 1/2 cup
8oz ground turkey
448 cal
meal 4
100% whey isolate protein shake
280 cal
meal 5
100% whey isolate protein shake
280 cal
meal 6
100% whey isolate protein shake
280 cal
meal 7
post workout drink
Myogenix 2 scoops aftershock
280 cal
Total cal 2566
welcome your thoughts and help
Dave
Last edited:
Hey 3J, could I get some help figuring out a good dieting protocol for me? I've been running this diet similar to one I used precontest, but obviously without all the damn asparagus, tilapia, and higher calories.
I've been running this for a few months now, and I've gone from 152 lbs to 174 lbs over the course of 3-4 months. I've gone from 1 cup of rice to 1/2 cup of rice because I saw how sleepy I got after each meal (something that keeps me from being productive). So I figured I'm extremely carb sensitive for some reason. I've also upped my protein each meal from 4 oz of meat to 5-6oz. because my strength was stalling.
Current stats:
5'6", 168 lbs. 22 years old.
My goal is a lean bulk. Figured that'd be a good idea since I'm not running gear and I'm not sure how efficient my body is with processing calories.
Meal 1:
1 cup egg whites, 1 egg, tbsp peanut butter, 3.5 oz sweet potato (30/20/30 pfc)
Meal 2:
5oz ground turkey, 1/2 cup rice, broccoli (30p/25c/9f)
Meal 3:
5 oz ground turkey (or chicken), 1/2 cup rice, broccoli (30p/25c/9f)
Meal 4:
1.5 scoop whey, 1.5 scoop "Real Food" (32p/30c)
Meal 5:
1 cup greek yogurt, 2tbsp peanut butter (or 1.5 scoop whey, 2 scoops Real Food) (30p/10c/14f, 32p, 40c)
Meal 6:
5oz ground beef, 1/2 cup rice, broccoli (30p/25c/9f)
Meal 7:
1 cup egg whites, 1 egg, tbsp peanut butter, 3.5 oz sweet potato (30/20/30 pfc)
So that totals out to 212p/81f/165c (roughly if we go with strictly real food, or higher on the protein and carbs with the whey/realfood food replacements)... which is 2200+ calories
BMR is 1081.24 (according to BMR Calculator)
TDEE: 2791.922
Ever since increasing my fats, my wellbeing is much better. Especially with the egg whites. Gym performance is steadily getting better, but not progressing as fast as I'd like. Should I up the carbs? Fats? Proteins I obviously don't need any higher. As a carb sensitive man who retains water easily (yet stays lean, sometimes I think I'm prediabetic since diabetes is rampant with Asians), do I cut rice out and opt for lower GI carbs? Cut carbs and run keto bulk?
I've been running this for a few months now, and I've gone from 152 lbs to 174 lbs over the course of 3-4 months. I've gone from 1 cup of rice to 1/2 cup of rice because I saw how sleepy I got after each meal (something that keeps me from being productive). So I figured I'm extremely carb sensitive for some reason. I've also upped my protein each meal from 4 oz of meat to 5-6oz. because my strength was stalling.
Current stats:
5'6", 168 lbs. 22 years old.
My goal is a lean bulk. Figured that'd be a good idea since I'm not running gear and I'm not sure how efficient my body is with processing calories.
Meal 1:
1 cup egg whites, 1 egg, tbsp peanut butter, 3.5 oz sweet potato (30/20/30 pfc)
Meal 2:
5oz ground turkey, 1/2 cup rice, broccoli (30p/25c/9f)
Meal 3:
5 oz ground turkey (or chicken), 1/2 cup rice, broccoli (30p/25c/9f)
Meal 4:
1.5 scoop whey, 1.5 scoop "Real Food" (32p/30c)
Meal 5:
1 cup greek yogurt, 2tbsp peanut butter (or 1.5 scoop whey, 2 scoops Real Food) (30p/10c/14f, 32p, 40c)
Meal 6:
5oz ground beef, 1/2 cup rice, broccoli (30p/25c/9f)
Meal 7:
1 cup egg whites, 1 egg, tbsp peanut butter, 3.5 oz sweet potato (30/20/30 pfc)
So that totals out to 212p/81f/165c (roughly if we go with strictly real food, or higher on the protein and carbs with the whey/realfood food replacements)... which is 2200+ calories
BMR is 1081.24 (according to BMR Calculator)
TDEE: 2791.922
Ever since increasing my fats, my wellbeing is much better. Especially with the egg whites. Gym performance is steadily getting better, but not progressing as fast as I'd like. Should I up the carbs? Fats? Proteins I obviously don't need any higher. As a carb sensitive man who retains water easily (yet stays lean, sometimes I think I'm prediabetic since diabetes is rampant with Asians), do I cut rice out and opt for lower GI carbs? Cut carbs and run keto bulk?
3J
Super Moderator
please set up your bmr and tdee for me
3J
Super Moderator
do you see an issue here?? you have a tdee of 2700 and youre eating 2200 calories to bulk?
eshamsports
New member
Hello 3J, after close to 12 years of neglect to my body, being a daily drinker and eating whatever was convenient for me. I started lifting again and eating healthier "clean" foods. I was able to drop from 190lbs to 176lbs very rapidly, Id say in the first two months. However I have hovered in the 170's since then. I have put on a noticeable amount of muscle but can't seem to get below 23% bodyfat. I have managed to cut my drinking (beer) down to 2 days a week and plan to ween it back to one day then 0.
My goal is to obtain 15% bodyfat or lower while maintaining some muscle gains, at which point I plan on running a Test E only Cycle.
Age: 36
weight: 178
height 5'10
bf: 23.7
BMR: 1705
TDEE: 2282
goals: My goal is to obtain 15% bodyfat or lower while maintaining some muscle gains, at which point I plan on running a Test E only Cycle. Ultimately I want to build mass.
Diet:
Meal 1: 9am
5 Organic eggs
Half cup of Steel Cut oats with half a banana
Meal 2: 12pm
All natural peanut butter and half a banana on 100% whole wheat bread
Meal 3: 2pm
1 whole Grapefruit
Meal 4: 4pm
1 can of tuna
meal 5: 6pm
1 Chicken thigh about 5 ounces
Meal 6: 9pm
1 scoop of whey protein
Meal 7: 12pm
4 oz Top round steak
Half cup of veggies
2 beers (I only drink 2 days a week but it averages out to 2 a day)
1 Scoop of Cassein powder before bed
Total Calories 2127
Carbs:152g
fat:77g
Protein: 176g
I work 14 hours 4 days a week so food timing and sleep isn't always spot on, but I average 6 hours. gym days are non-existent when im at work except on my last day of the week. However I average about 12-14 miles walking most days at my job.
I do work out 4 days a week about 1 hour each session - heavy weights 60 sec rest period between sets at high intensity. I do not do much in the terms of cardio.
Day 1 Chest/Abs
Day 2 Bi's and Tri's
Day 3 Legs
Day 4 Shoulders and Back
Thanks!
My goal is to obtain 15% bodyfat or lower while maintaining some muscle gains, at which point I plan on running a Test E only Cycle.
Age: 36
weight: 178
height 5'10
bf: 23.7
BMR: 1705
TDEE: 2282
goals: My goal is to obtain 15% bodyfat or lower while maintaining some muscle gains, at which point I plan on running a Test E only Cycle. Ultimately I want to build mass.
Diet:
Meal 1: 9am
5 Organic eggs
Half cup of Steel Cut oats with half a banana
Meal 2: 12pm
All natural peanut butter and half a banana on 100% whole wheat bread
Meal 3: 2pm
1 whole Grapefruit
Meal 4: 4pm
1 can of tuna
meal 5: 6pm
1 Chicken thigh about 5 ounces
Meal 6: 9pm
1 scoop of whey protein
Meal 7: 12pm
4 oz Top round steak
Half cup of veggies
2 beers (I only drink 2 days a week but it averages out to 2 a day)
1 Scoop of Cassein powder before bed
Total Calories 2127
Carbs:152g
fat:77g
Protein: 176g
I work 14 hours 4 days a week so food timing and sleep isn't always spot on, but I average 6 hours. gym days are non-existent when im at work except on my last day of the week. However I average about 12-14 miles walking most days at my job.
I do work out 4 days a week about 1 hour each session - heavy weights 60 sec rest period between sets at high intensity. I do not do much in the terms of cardio.
Day 1 Chest/Abs
Day 2 Bi's and Tri's
Day 3 Legs
Day 4 Shoulders and Back
Thanks!
Last edited:
3J
Super Moderator
so this is the diet you have been following for the 2 months to lose all that weight?
eshamsports
New member
Not exactly. The first two months I just cut out processed foods. I wasn't really "dieting" just eating healthier.
It probably looked more like this:
Breakfast:
one egg and Avocado in a wrap and one glass of whatever I had onhand to juice. Usually a blend of beets, kale, ginger, garlic, and oranges
2-3 servings of fruit throughout the day
a handfull of mixed nuts
Dinner:
Some sort of animal protein and a ton of veggies
I wasn't mindfull of my macros, I just steered clear of all the junk I was eating before. As I became more serious about bodybuilding and putting on some muscle That is when I became more aware of trying to get more protein in diet. That led to my current meal structure that I have been running the last few months. I had assumed that if I ate clean worked out hard and built muscle the weight loss would come. However I am learning, and researching My Bmr and Tdee has been enlightening.
It probably looked more like this:
Breakfast:
one egg and Avocado in a wrap and one glass of whatever I had onhand to juice. Usually a blend of beets, kale, ginger, garlic, and oranges
2-3 servings of fruit throughout the day
a handfull of mixed nuts
Dinner:
Some sort of animal protein and a ton of veggies
I wasn't mindfull of my macros, I just steered clear of all the junk I was eating before. As I became more serious about bodybuilding and putting on some muscle That is when I became more aware of trying to get more protein in diet. That led to my current meal structure that I have been running the last few months. I had assumed that if I ate clean worked out hard and built muscle the weight loss would come. However I am learning, and researching My Bmr and Tdee has been enlightening.
3J
Super Moderator
yea you starved yourself.. i figured thats what happened...
your metabolism came to a screeching hault.. thats why you stopped losing weight
you need to do a ********* reset
eshamsports
New member
3J
Super Moderator
no.. i actually think you should give cutting a break for a few weeks and eat at maint calories...
use the formula for your bmr/tdee in the first post and work your calories up to maint.. youre going to gain weight...
then reduce your cals by 20% from maint and only drop 1-2lbs a week...
its a sensitive task.. if youre interested in having a professional set it up for you email me at 3jdiet@gmail.com to talk about becoming a client
BulldogMatt33
New member
Hi,
Please advise:
Ideally how much weight should I put on during a lean bulk/ week?
Stats:
Age:33
BMR: 1887
TDEE:2924
Height: 5'7"
Weight: 179.8
BF:14% -ish (calliper measures)
Meal frequency: 6x day
Training: Monday-Thursday heavyweight powerlifting upper / lower split
Tuesday-Friday: Hypertrophy upper/lower split
Wednesday: Boxing
Saturday: liss + 1-2 extra strength training sets - working on the weak points
This is my 3rd cycle (Technically 4th, but I was an uneducated ignorant prick and did an oral only first)
Cycle: 300 mg test e
600mg EQ
6th week in, added 30mg superdrol for the next 4 weeks
20mg nolva
25 mg aromosin/ day.
Protein 1.5/lbs (270)
Carbs: 350g
Fat: 80
Intake overall:
3200
(3500 on heavyweight days, 2900 on rest / cardio days).
I workout first thing in the morning and have been adding ~1lbs per week but now I can only see 2 packs not 6.
Is that ideal for minimised fat gain during bulk or should I aim for a slower pace?
Thanks guys!
Please advise:
Ideally how much weight should I put on during a lean bulk/ week?
Stats:
Age:33
BMR: 1887
TDEE:2924
Height: 5'7"
Weight: 179.8
BF:14% -ish (calliper measures)
Meal frequency: 6x day
Training: Monday-Thursday heavyweight powerlifting upper / lower split
Tuesday-Friday: Hypertrophy upper/lower split
Wednesday: Boxing
Saturday: liss + 1-2 extra strength training sets - working on the weak points
This is my 3rd cycle (Technically 4th, but I was an uneducated ignorant prick and did an oral only first)
Cycle: 300 mg test e
600mg EQ
6th week in, added 30mg superdrol for the next 4 weeks
20mg nolva
25 mg aromosin/ day.
Protein 1.5/lbs (270)
Carbs: 350g
Fat: 80
Intake overall:
3200
(3500 on heavyweight days, 2900 on rest / cardio days).
I workout first thing in the morning and have been adding ~1lbs per week but now I can only see 2 packs not 6.
Is that ideal for minimised fat gain during bulk or should I aim for a slower pace?
Thanks guys!
Hey 3j, my names Justin. I've been involved in sports my whole life (soccer, hockey, track, etc) but got into weightlifting/ Bodybuilding about a year into college and have been doing some sort of lifting ever since. These last 5 years or so I've changed my goals and training up so much between bodybuilding, to train for triathlons, to bodybuilding again, then I did crossfit for a while and now I'm back looking to do men's physique shows.
The one thing over the years that has been a constant struggle is diet, I've actually switched that up even more than my workouts haha. I've done pretty much every single program and scheme from carb cycling to the paleo diet but nothing I do will ever get me thar lean, dry, striated look Im looking to achieve.
I'm currently following the iifym flexible dieting nutrition plan but really know how to adjust my calorie intake for the cycle I started. Pretty much focusing on muscle volume and some low rep high weight days. Flexibility is also a big thing for me so I try to hit yoga once a week. Pretty much dropped all cardio except... (* see last question) and this will be my 3rd cycle so far.
Stats:
Age:25
BMR: 1983
TDEE: 3159
Height: 5'8"
Weight: 175
BF: 6.15% (calliper measured)
Currently a week into cycle, tomorrow will be my 3rd injection and I'm running 500mg cyp, 400 mg tren e per week for 10 weeks (injections split Monday/Thursday) then 500mg cyp, 50g winstrol (eod) for an aditional 10 weeks. I plan on "bulking" for the next 9 weeks (the first week I ate at pretty much maintenance) then cutting down to be almost contest prep lean at the end of cycle (if thats even possible)
I was consistently running 230g protein, 260g carbs, 50g fat while I was trying to shed some more wight off but I just increased that today to 250g protein, 415g carbs, 75 g fat, 3310 calories. I would like to stay as lean as possible but also get my money's worth out of the cycle so my first question would be are my macros right for my goals?
Also I work at a restaurant, an Italian restaurant... and they always make us food at the end of the night, it's always something simple like a pasta with sauce and minimal meats and veggies haha *my question is can I get away with eating that on the days I work if I do an extra 30min interval cardio on those days? This meal will be untracked and I'll still be hitting all my other macros for the day, so I'm pretty much not counting this meal of the cardio in hopes of it being close to a wash or being beneficial to me.
Thanks, Justin
The one thing over the years that has been a constant struggle is diet, I've actually switched that up even more than my workouts haha. I've done pretty much every single program and scheme from carb cycling to the paleo diet but nothing I do will ever get me thar lean, dry, striated look Im looking to achieve.
I'm currently following the iifym flexible dieting nutrition plan but really know how to adjust my calorie intake for the cycle I started. Pretty much focusing on muscle volume and some low rep high weight days. Flexibility is also a big thing for me so I try to hit yoga once a week. Pretty much dropped all cardio except... (* see last question) and this will be my 3rd cycle so far.
Stats:
Age:25
BMR: 1983
TDEE: 3159
Height: 5'8"
Weight: 175
BF: 6.15% (calliper measured)
Currently a week into cycle, tomorrow will be my 3rd injection and I'm running 500mg cyp, 400 mg tren e per week for 10 weeks (injections split Monday/Thursday) then 500mg cyp, 50g winstrol (eod) for an aditional 10 weeks. I plan on "bulking" for the next 9 weeks (the first week I ate at pretty much maintenance) then cutting down to be almost contest prep lean at the end of cycle (if thats even possible)
I was consistently running 230g protein, 260g carbs, 50g fat while I was trying to shed some more wight off but I just increased that today to 250g protein, 415g carbs, 75 g fat, 3310 calories. I would like to stay as lean as possible but also get my money's worth out of the cycle so my first question would be are my macros right for my goals?
Also I work at a restaurant, an Italian restaurant... and they always make us food at the end of the night, it's always something simple like a pasta with sauce and minimal meats and veggies haha *my question is can I get away with eating that on the days I work if I do an extra 30min interval cardio on those days? This meal will be untracked and I'll still be hitting all my other macros for the day, so I'm pretty much not counting this meal of the cardio in hopes of it being close to a wash or being beneficial to me.
Thanks, Justin
Last edited:
Hey 3j , i just want to say thanks for all the infos u post on these forum, very helpful !
So here it goes :
26 years old
210 lbs
6' height
14% body fat
My goal is to burn the extra fat i have and keep my muscle that i built (i can gain musle too =) )
Im the kind of dude that gain weight easily , i pack muscle too but getting ripped is hard for me ( i know dieting is the key )
Right now i aim a low carb diet , my problem is that im having a hard time to hit my calorie goal and not adding carbs...
BMR: 2156,91
TDE: 3343,21
Meal 1 : 7:00am
2xwhole eggs 12/2/10/140
Protein shake 24/3/1/120 (i know but i dont have much time to eat so easy protein intake)
36/5/11/260
Meal 2 : 9:30am
horse meat 46/0/11/293
peper 1/2/0/9
olive oil 0/0/4.5/40
onion 0/1/0/4
47/3/14.5/346
Meal 3 : 11:30am
chicken breast 22/1/1.5/100
salad or spinach 1/1/0/7
mayonnaise 0.1/1/4/40
23.1/3/5.5/147
Meal 4 : 2:30pm (Preworkout)
Greek yogurt plain 18/5/0/100
Almond 6/5/15/170
Protein powder 25/5/2/140 ( i use it to up the protein and give my plain yogurt some taste )
49/15/17/410
Postworkout shake : 5:30pm 24/3/1/120
Meal 5 : 6:00pm
2xWhole eggs 12/2/10/140
White eggs 28/0/0/120
olive oil 0/0/4.5/40
cheese 21/0/21/270
61/2/35.5/570
Meal 6 : 8:00pm
Lean ground beef 20/0/15/210
Cottage cheese 15/8/1/100
35/8/16/310
Meal 7 : 10:00pm
Casein shake 25/5/8/140
Total : 2303/109,5/44/300
As u can see i would need at least 500+ cals , i could cut some protein too .
Thank you for giving attention to my post chief !
So here it goes :
26 years old
210 lbs
6' height
14% body fat
My goal is to burn the extra fat i have and keep my muscle that i built (i can gain musle too =) )
Im the kind of dude that gain weight easily , i pack muscle too but getting ripped is hard for me ( i know dieting is the key )
Right now i aim a low carb diet , my problem is that im having a hard time to hit my calorie goal and not adding carbs...
BMR: 2156,91
TDE: 3343,21
Meal 1 : 7:00am
2xwhole eggs 12/2/10/140
Protein shake 24/3/1/120 (i know but i dont have much time to eat so easy protein intake)
36/5/11/260
Meal 2 : 9:30am
horse meat 46/0/11/293
peper 1/2/0/9
olive oil 0/0/4.5/40
onion 0/1/0/4
47/3/14.5/346
Meal 3 : 11:30am
chicken breast 22/1/1.5/100
salad or spinach 1/1/0/7
mayonnaise 0.1/1/4/40
23.1/3/5.5/147
Meal 4 : 2:30pm (Preworkout)
Greek yogurt plain 18/5/0/100
Almond 6/5/15/170
Protein powder 25/5/2/140 ( i use it to up the protein and give my plain yogurt some taste )
49/15/17/410
Postworkout shake : 5:30pm 24/3/1/120
Meal 5 : 6:00pm
2xWhole eggs 12/2/10/140
White eggs 28/0/0/120
olive oil 0/0/4.5/40
cheese 21/0/21/270
61/2/35.5/570
Meal 6 : 8:00pm
Lean ground beef 20/0/15/210
Cottage cheese 15/8/1/100
35/8/16/310
Meal 7 : 10:00pm
Casein shake 25/5/8/140
Total : 2303/109,5/44/300
As u can see i would need at least 500+ cals , i could cut some protein too .
Thank you for giving attention to my post chief !
3J
Super Moderator
hi... so youre trying to follow a ketogenic approach??
3J
Super Moderator
ok two options..
if you want to stick to keto.. which is what i am expecting you need to up your fat intake..
500 calories is easy to get from fats..
you can add nuts
18 cashews is about 150 cals so are 22 almonds.. you can add that
a whole medium sized avocado is about 240 cals.
you can use more olive oil.. a tablespooon is 140 cals typically
actually if you add one of each youll easily hit your 500 cals
but i dont see any veggies in this diet??
Thanks for the fast reply ! my goal was to hit 50g fats or less per day and hit my TDEE.
As u said (since i dont like avocado) i would take another serving of almond -170cal/15gfat/5gcarb
and i can add 2xtablespoon of olive oil -240cal/27gfat , i almost hit my cal intake with the 410 cal added.
And for the veggies it will probably sound stupid to you but veggies are just carbs so i didnt take them in consideration.
Is my carbs intake goal too low? or it doesnt matter as much i hit my TDEE and keep my carbs as low as possible?
As u said (since i dont like avocado) i would take another serving of almond -170cal/15gfat/5gcarb
and i can add 2xtablespoon of olive oil -240cal/27gfat , i almost hit my cal intake with the 410 cal added.
And for the veggies it will probably sound stupid to you but veggies are just carbs so i didnt take them in consideration.
Is my carbs intake goal too low? or it doesnt matter as much i hit my TDEE and keep my carbs as low as possible?
3J
Super Moderator
your carb intake goal is correct..
and i dont know why you would want to have a ceiling on your fat intake.. its a keto diet.. youre supposed to have high fat intake..
getting to and maintaining keto has to happen under 50g carbs a day..
make the additions and see how you feel.. the first few days are always rough
I dont mind adding some fats but the problem is with the added almond and olive oil , im at 49g carbs.
I have no room for anything except fats with no carbs , if you have any idea , im open.
The first week i felt that i had less energy / tired , but i can handle that for now since im a student and
i dont have a physical job. I did loose some weight and im leaner now at week #3
Thank you.
I have no room for anything except fats with no carbs , if you have any idea , im open.
The first week i felt that i had less energy / tired , but i can handle that for now since im a student and
i dont have a physical job. I did loose some weight and im leaner now at week #3
Thank you.
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