Free Diet Advice from 3J

[3J]

I drink a bit of smoothie drinks, made up of grapes, bananas, orange, berries, etc you know the deal. One class (250ml) contains about 50gr of carbs mostly natural sugar. Should I stay away from these or do they not count towards your total daily carb intake.

What is your take on smoothies and fruit sugar?

that's predicated on your goals..

[cpjerk]

This is a GREAT thread. Really enjoy the reading.

I lost 190 pounds back when Muscle And Fitness was the absolute bible; I can only imagine how much better/easier it would have been had this forum and helpful peeps like 3J been available.

For what it's worth, I'm carb sensitive with a family history of diabetes and I have very good luck with the anabolic diet as a sustainable eating plan for the long term.

[ridgeback]

Wow, great tread man, well here it goes, all that stuff you want to know I have no idea about, I'm hoping you can use me as an experiment, I am not new to the world of bodybuilding but been out of it off and on for a few years and it has really caught up with me. Here are my stats:
Age = 37
hieght = 5' 6"
wieght = 285 lbs
Waist = 44 "

My goal is to lose 40 lbs by June 2010 which sould be attainable? maybe not in your opinion but I have done it before, but much younger, I will post a pic so you know what you are working with. As far as my diet goes it is not good right now, so you will have to start me from scratch! yes I have been eatting a lot of carbs and I do well on a low carb diet but I would like to reap yourservices to get and keep me motivated!

If I need to do all the info for you, just let me know and it wil be done. I hope you can help me with my transformation and I look forward to your response.
Thanks,
Ridgeback.

[3J]

^^ ur a big mofo.. your almost a foot shorter then me and weight just about the same.. and i cant say thats ALL bodyfat.. you look to have a build under there.. which is a good thing..

u look to be sitting at about 38% to me... go back to the begining of this thread, i teach you how to get your bmr/tdee when you have a bf estimate.. get back to me with it.. we'll start from there..

[kassius7]

Hello there

I'm hoping you can help me out with my diet plan? I'm having trouble figuring out what and how much to get into me before I start workin out. I've never done heavy weight lifting before, so never was too heavy or had tons of muscle, but was really toned and solid as I used to do Muay Thai.

As far as my eating habits go now days, I eat 3 meals per day.
morning I eat some country store with some berries and a banana, lunch time I eat some pasta (carbonnara, bolognese......) and for dinner usually potatoes with chicken or beef and veg. and in between I usually eat some bread with pate, cheese, fish. Not quite sue how much of these I'm eating in weight, but I'm sure it's too much. Here are my stats

my RMR is : 2038.45

Age : 27

Weight is : 94.6kg

BF : 25.5%

Height : 184cm.

I'm about to start the Stronglifts 5X5 workout.

as far as my goals go, I would eventually like to be about the same weight I am now but at 12-14% BF

I'm not quite sure how to set my diet up and would greatly appreciate some help with this. I have no problem eating anything at anytime as much as needed. Just need some help working out what to eat as far as calories and proteins are concerned.

Thanks in advance

Great thread by the way

[3J]

Hello there

I'm hoping you can help me out with my diet plan? I'm having trouble figuring out what and how much to get into me before I start workin out. I've never done heavy weight lifting before, so never was too heavy or had tons of muscle, but was really toned and solid as I used to do Muay Thai.

As far as my eating habits go now days, I eat 3 meals per day.
morning I eat some country store with some berries and a banana, lunch time I eat some pasta (carbonnara, bolognese......) and for dinner usually potatoes with chicken or beef and veg. and in between I usually eat some bread with pate, cheese, fish. Not quite sue how much of these I'm eating in weight, but I'm sure it's too much. Here are my stats

my RMR is : 2038.45
i have it at 1892.3.. did you remember to remove bf from your total weight??
Age : 27

Weight is : 94.6kg

BF : 25.5%

Height : 184cm.
in feet and inches??
I'm about to start the Stronglifts 5X5 workout.
your gonna have to explain that one to me...
as far as my goals go, I would eventually like to be about the same weight I am now but at 12-14% BF

I'm not quite sure how to set my diet up and would greatly appreciate some help with this. I have no problem eating anything at anytime as much as needed. Just need some help working out what to eat as far as calories and proteins are concerned.

Thanks in advance

Great thread by the way

give me a solid view of your training sessions including cardio...

do you still do muai thai??


on a side note: please dont hijack other peoples threads.. u should have just posted here in the first place... this was the right things to do...


nevertheless, we'll get you set up.. just get that info to me

[kassius7]

cheers mate

Must of made a mistake with my RMR.

here's a link to the stronglift 5X5 workout spreadsheet. It's a 12 week program, but not strictly, will be doing it for about 24 and then move onto something a bit more strenuous.

[url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/]StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com[/url]

It's down the bottom of the page to download.

Cardio, 30 mins running, 4X per week.

Unfortunately I don't do muay thai any more, wouldn't mind, but there's nowhere in a 100 mile radius of where I'm livin that has a muay thai gym.

My height in feet is 6f 0"

Cheers man

[3J]

tdee is 2838... you want to cut bodyfat im assuming??

[porcha]

Info:
Age - 25
Weight - 201(as of today)
Height - 6'1
BF - 15.1% (3-pt jackson-pollock computer calipered back in December @ 209lbs)
Goals - continue to reduce BF, I have a good bit of loose skin left over from my 23 yearbulk(I was 300lbs Jan '08)
BMR - (using 209 body weight @ 15.1% BF) - 2108
TDEE - (using 1.725) - 3638

Diet:
2400-2500 cals/day @ 150-180g protein, carbs cycled, cals consistent
PWO Meals actually differ; I always eat 2 bananas and 1 whey isolate shake ~350 cals total

Carb Meal:
1 serving whole grains - 120-200 cals
1 serving lean protein - 100-120 cals
1 serving fruit or veggie - 20-100 cals
1/2 serving healthy fat - 65-100 cals

No Carb Meal:
1.5 servings healthy fat - 200-250 cals
1 serving lean protein - 100-120 cals
1 serving dark green veggie - 5-25 cals

Lifting Style:
10min Warm Up Cardio
10min Dynamic Stretching
50-60min Lifting in the AM
10min Static Stretching
LISS/HIIT Cardio later in day

6-8 exercises per day
3x5 sets x reps(may change to sarcoplasmic hypertrophy or FST-7)
20 deep breaths between sets
3-4 minutes between exercises

Current Supplements
GHenerate
Creatine Mono
Multi-V
Fish Oil(enough for 1g DHA)
No NO, Caffeine, Yohimbe, Beta Alanine, Taurine, Carnosine, etc etc...just don't feel they're needed nor have an effect

The Week:
Monday - Legs, No Cardio, 5-6 carb meals
Tuesday - Chest, Cardio, 3 carb meals, 2-3 no carb meals
Wednesday - Back, No Cardio, 2 carb meals, 3-4 no carb meals
Thursday - Rest, Cardio, 5-6 no carb meals
Friday - Traps/Shoulders, No Cardio, 3 carb meals, 2-3 no carb meals
Saturday - Arms, Cardio, 2 carb meals, 3-4 no carb meals
Sunday - Rest, Cardio Optional, 5-6 no carb meals

Ex: Today's Workout
Traps/Shoulders

10min Warm Up Cardio
10min Dynamic Stretching

3x5x175 Power Cleans
3x10x405 Shrugs
3x5x115 Power Snatches
3x10x70 Face Pulls

3x5x145 Jerks
3x10x100 Rear Delt Machine Flies
3x5x55 Front EZ-Bar Raises on a Bosu
3x10x15 Lateral DB Raises on a Bosu

2x10 Hanging Leg Pikes
2x20 Bosu Crunches
10min Static Stretching

Was thinking about going on a cutting PH cycle, do you know much info on cutting compounds? If so, I've got a plan I'd love to bounce off you.

Thanks in advance!

[3J]

porcha

i dont think u need an act factor off 1.75.. 1.55 should be right.. i'd up your protien to 250g..

also, though it's great that you put out an idea of your diet, i would still need to see a full diet with macros and times...

[porcha]

generally I'll eat every 3 hrs as convenience allows me, I'll target the carb meals early in the day as I work out in the AM. So if I increase protein by 70g, should I take it in conjunction with times I'm most active. Perhaps an extra protein serving in the morning and night. Should I add cals then or replace something such as the fat cals in the AM meals to fit in the extra protein cals?

more or less:

6am: meal 1
7:30am: lift
9am: meal 2
12-1pm: meal 3
3-4pm: meal 4
7-10pm: meal 5/6

as far as macros, don't really count fats/carbs, but I'd say in each meal I average:

carb meal:
40g carbs
30g protein
10g fat

no carb meals:
5g net carbs
30g protein
30g fat

so possible macros would be(assuming 6 meals @ 2400 cals):
High carb day: 40% carbs, 30% protein, 30% fats
Medium carb day: 23% carbs, 30% protein, 47% fat
Low carb day: 13% carbs, 30% protein, 57% fat
"No" carb day: 5% carbs, 30% protein, 65% fat

Thanks

[3J]

i have your tdee at about 3200 kcal... your eating 2600 calories right now.. so i would just add the protien, it would even u out a bit..

the way i work i would have to see everything u eat exactly with macros.. but based upon the generalizations you've given everything seems okay..

[AlphaMaleDawg]

thanks 3J for doing this! I will now post mine. Would love to hear honest feedback

24
5'9
190lbs
guessing 11-12% bf but not sure. abs are very visible when flexed but only when flexed

Meal 1
4 whole eggs (24 protein/4 carb/18 fat, 280 calories), 1 slice cheese (6/0/4.5, 70), 1 whole wheat bagel (10/49/2, 240), 1 small whole wheat bagel (5/22/1, 110), fish oil (0/0/4, 40)
45 protein/75 carbs/29.5 fat, 740 calories

Meal 2
2 tablespoons natural peanut butter (8/5/17, 200), 2 slices whole wheat bread (8/36/3, 200)
16/41/20, 400 calories

Meal 3
1 chicken breast (32/0/1.5, 140), 2 slices whole wheat bread (8/36/3, 200)
40/36/4.5, 340 calories

Meal 4
1 scoop whey protein (23/3/2, 122), 1 ½ cups oatmeal (15/81/9, 450)
38/84/11, 572

Meal 5
2 scoops whey protein (46/6/4, 244), 2 scoops Perfect Carb (0/60/0, 240)
46/66/4, 484

Meal 6
1 chicken breast (32/0/1.5, 140), 1 cup brown rice (8/66/2, 300), whole wheat tortilla (4/22/2, 120)
44/88/5.5, 560

Meal 7
1 scoop Ultra Peptide (23/2.5/1.5, 115), 1 scoop whey protein (23/3/2, 122), 2 tablespoons natural peanut butter (8/5/17, 200)
46/5.5/20.5, 437 calories

TOTAL: 275/395.5/95, 3,533 calories

note: i have whey pre and post workout. If you can think of a better option pre workout, I am all ears

[kassius7]

Yea, want to loose BF, down around 14%, but ultimately be the weight I am now with the right diet and proper workout.



Cheers man

Thanks a million for helpin me out with this

[3J]

thanks 3J for doing this! I will now post mine. Would love to hear honest feedback

24
5'9
190lbs
guessing 11-12% bf but not sure. abs are very visible when flexed but only when flexed

Meal 1
4 whole eggs (24 protein/4 carb/18 fat, 280 calories), 1 slice cheese (6/0/4.5, 70), 1 whole wheat bagel (10/49/2, 240), 1 small whole wheat bagel (5/22/1, 110), fish oil (0/0/4, 40)
45 protein/75 carbs/29.5 fat, 740 calories
so it's two whole wheat bagels??? drop that crap for oats... 1 cup 1 1/2 if you wanna keep your macros the same...
Meal 2
2 tablespoons natural peanut butter (8/5/17, 200), 2 slices whole wheat bread (8/36/3, 200)
16/41/20, 400 calories
where's the protien??
Meal 3
1 chicken breast (32/0/1.5, 140), 2 slices whole wheat bread (8/36/3, 200)
40/36/4.5, 340 calories
whole wheat bread is a poor carb source.. actually, most breads are a poor carb choice with the exception of ezekiel bread and a few others
Meal 4
1 scoop whey protein (23/3/2, 122), 1 ½ cups oatmeal (15/81/9, 450)
38/84/11, 572
pre workout??
Meal 5
2 scoops whey protein (46/6/4, 244), 2 scoops Perfect Carb (0/60/0, 240)
46/66/4, 484
pwo??
Meal 6
1 chicken breast (32/0/1.5, 140), 1 cup brown rice (8/66/2, 300), whole wheat tortilla (4/22/2, 120)
44/88/5.5, 560
this is okay..
Meal 7
1 scoop Ultra Peptide (23/2.5/1.5, 115), 1 scoop whey protein (23/3/2, 122), 2 tablespoons natural peanut butter (8/5/17, 200)
46/5.5/20.5, 437 calories
at the least i'd say switch the whey to casein
TOTAL: 275/395.5/95, 3,533 calories

note: i have whey pre and post workout. If you can think of a better option pre workout, I am all ears

pre workout i like to eat real food.. whey runs through your system in 1 hr...

whats your bmr/tdee??
i give the formula in the first post of this thread...

[3J]

Yea, want to loose BF, down around 14%, but ultimately be the weight I am now with the right diet and proper workout.



Cheers man

Thanks a million for helpin me out with this

report back in a coupla weeks, we'll make adjustments prn...

[AlphaMaleDawg]

thanks for the advice. yea meal 4 is pre, meal 5 is post, and meal 6 is an hour after post. Should I add a chicken breast with my peanut butter sandwich meal two? As for meal 1, one of a large whole wheat bagel and the other is a small one. I like to make an egg sandwich out of it. I suppose I could switch to oats though. I use to have oats there instead but havent noticed any different results.

How do you feel about my overall macros though?

[3J]

thanks for the advice. yea meal 4 is pre, meal 5 is post, and meal 6 is an hour after post. Should I add a chicken breast with my peanut butter sandwich meal two? As for meal 1, one of a large whole wheat bagel and the other is a small one. I like to make an egg sandwich out of it. I suppose I could switch to oats though. I use to have oats there instead but havent noticed any different results.

How do you feel about my overall macros though?

as stated before i would need your bmr/tdee to see if your macros are correct

[AlphaMaleDawg]

as stated before i would need your bmr/tdee to see if your macros are correct

I calculated it once and I needed something like 3,100 cals to maintain or something like that based on my activity level (sports 3-5 days per week)

[3J]

I calculated it once and I needed something like 3,100 cals to maintain or something like that based on my activity level (sports 3-5 days per week)

u calculated it once??? when?? when you were heavier, skinnier, more bf, more lbm, less??


i do this a certain way bud.. ill calc it for you this time, but you have to be willing to put the work in.. that includes some math..

[3J]

I calculated it once and I needed something like 3,100 cals to maintain or something like that based on my activity level (sports 3-5 days per week)

you have a bmr of 2011.6

tdee of 3117.9.. so you were pretty damn close..

looks like you got something close to a 40/40/20 going on.. rougly..

im guessing your trying to bulk?? if that's the case, just make the changes in bold and you'll be fine... just add some greens to your diet.. your lacking phytonutrient content..

[Jack Mehoff]

Hey bro, Im 6'5 260lbs bf 11%, Currently off cycle trying to maintain size while leaning out to sub 10%. Will be starting Prop, tren, Mast, Var cycle in 4 weeks. Here is my diet and training info.

Meal 1. 2 whole eggs, 8 eggwhites, 1.5 cup oats with shaved almonds with a pack of stevia to add flavor.

Meal 2. 8oz Chicken Breast over 1/2 cooked brown rice with diced celery

Workout..

Meal 3. Same as Meal 2

Meal 4. 8oz Venison with 1/2 cup brown rice with a diced pepper

Meal 5. Same as meal 4

Meal 6. Protein Shake or another chicken breast and some veggies.


I enjoy cardio and do a mixture of things, either long distance runs 4-5 miles around town, interval in interval cardio on the treadmill for 30 minutes, or eliptical. I do some form or cardio every day except for Sundays. Whether it be one of the things listed or jumping rope for an extended period of time.

Always been rather lean but new to the whole diet game as far as macros and all these equations, eating clean is nothing new but the whole diet thing like this is, appreciate your time bro.

[3J]

Hey bro, Im 6'5 260lbs bf 11%, Currently off cycle trying to maintain size while leaning out to sub 10%. Will be starting Prop, tren, Mast, Var cycle in 4 weeks. Here is my diet and training info.

Meal 1. 2 whole eggs, 8 eggwhites, 1.5 cup oats with shaved almonds with a pack of stevia to add flavor.

Meal 2. 8oz Chicken Breast over 1/2 cooked brown rice with diced celery

Workout..
no pwo shake?
Meal 3. Same as Meal 2

Meal 4. 8oz Venison with 1/2 cup brown rice with a diced pepper

Meal 5. Same as meal 4

Meal 6. Protein Shake or another chicken breast and some veggies.
make this a lean beef

I enjoy cardio and do a mixture of things, either long distance runs 4-5 miles around town, interval in interval cardio on the treadmill for 30 minutes, or eliptical. I do some form or cardio every day except for Sundays. Whether it be one of the things listed or jumping rope for an extended period of time.

Always been rather lean but new to the whole diet game as far as macros and all these equations, eating clean is nothing new but the whole diet thing like this is, appreciate your time bro.

i dont see any phytonutrient content in your diet...

how did you have your bf checked?? at those stats your a big mofo...

bmr/tdee??

[Jack Mehoff]

i dont see any phytonutrient content in your diet...

how did you have your bf checked?? at those stats your a big mofo...

bmr/tdee??

Bf was checked in a water tank for athletic purposes. Like I said I am new to the whole trying to cut diet, I forgot to mention I have garlic mixed in with my 4th and 5th meal and avg a sweet potato a day with meal # 2. Sorry I forgot to add them, not sure my bmr or tdee to be honest..

[3J]

Bf was checked in a water tank for athletic purposes. Like I said I am new to the whole trying to cut diet, I forgot to mention I have garlic mixed in with my 4th and 5th meal and avg a sweet potato a day with meal # 2. Sorry I forgot to add them, not sure my bmr or tdee to be honest..

bmr 2641.6

tdee is about 4300k if your doing that much cardio and working out 5 days a week.

how long have you been off cycle??