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  1. #1251
    Novice breezy5517's Avatar
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    ok where should i add them in the day? i was looking at a few of your post and your fridge looks a bit like mine right now so im feeling a little better about it just want to get it right this time.. i gained a good bit of fat and prob could of gained more muscle last cycle but didnt diet at all

  2. #1252
    3J
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    i told u where to add them... lol the bagel pwo is 60g by itself
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  3. #1253
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    Quote Originally Posted by 3J View Post
    the bmr/tdee formula is given to u in post 1.. u have ur bf.. and i explain it very clearly.. try to figure it out
    Ok, I think I got this...

    BMR: 2233
    TDEE: 3461

    I could be wrong, but everything seems right. (Sorry for not doing it the first time.)

  4. #1254
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    Hey 3J,

    I'm actually a full time college student. I spend 5 days from 7-6 at college. The reason for the 1.72 is that we have a huge campus and I have to do ALOt of walking and I think thats one reason my legs dont have much fat on them.

    I workout 5 days on and 2 days off for about 90 minutes
    As for cardio I run for 1 minute and walk foe 3 and do that for 20 minutes 3 times a week.

    Also I don't know if this counts but I do ALOT of studying lol and sometimes I'm sleep deprived. I was thinking about doing carb cycling like 4 days high and 3 days low. Let me know what your opinion is.

    Thanks
    Buff
    Last edited by bufftiger; 04-09-2011 at 04:18 PM.

  5. #1255
    Novice Bustedchalk's Avatar
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    Can anyone give some insight on to my revised diet.

    I based it around 6 meals, I didn't quite wanna go 40/40/20 because I didn't think my protein needs to be that high.

    Meal 1,2.

    175 calories protein source
    500 calories Carb source

    Meals 3,4 (pre and post work out meal's)
    175 calories Protein source
    400 calories carb source

    meals 5,6
    175 calories Protein source
    300 calories fat source

    Today it broke down to this.

    3451 calories, 80g fat (21%), 380g carb (42%), 291g Protein (34%)

    I ended up getting more protein then I expected, and not as many carb's but I think its a much cleaner diet.

    I can not believe how much rice I had to eat today.

  6. #1256
    3J
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    hey guys iv been on vacation all weekend and im a bit tired, just got back in town... give me 24hrs ill respond to everyone.. thanks
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  7. #1257
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    hi im new to this and was wondering if you could give me some advice,
    ive always trained in the evenings and recently changed my routine to a.m training and running at night time,im finding it difficult planning my food intake for the day as im not used to morning training.i have always had fat that i can never get rid of around my stomach,so im trying to loose that aswel as keep muscle. Ive read previous threads and ive noticed youve said not to have more than 2 shakes a day, the only reason i have so many shakes in a day is that having 6-7 meals a day is very expensive whilst on a tight budget, heres a typical daily routine ive started to do and i would be more than grateful if you could point me in the right direction.

    23
    Height 5''9
    weight 182lb

    5:30am: pre workout
    30g whey protein

    7am: post 30g whey protein

    8am:breakfast
    3 egg omellette, cup of oats

    11am: 30g whey protein,cereal bar, banana

    2pm: can of tuna in wholemeal pitta, apple

    5pm:before run
    chicken breast, mixed veg (carrots,broccoli,peas,cauliflower)

    7pm:3.5 mile run

    9pm: 100g fat free yoghurt, 4 crackers with low fat cheese

    monday: am chest-triceps
    pm 3.5 mile run
    tuesday: am shoulders-abs
    pm football
    wednesday: off
    thursday: am back- biceps
    pm 3.5 mile run
    friday:am legs- abs
    sat/sun off
    Last edited by gixxerboy87; 04-11-2011 at 03:08 PM.

  8. #1258
    3J
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    Quote Originally Posted by Russ_Steez View Post
    Age: 21
    Weight: 260lbs.
    Height: 6' 1"
    BF: 27%
    Goals: BF - (12-15%) I want to be 200-205lbs

    Not sure on my BMR and TDEE (Im very new to body building and don't quite understand.)

    Workout Schedule: (Gold's Gym Member) - Free weights and Hammer Strength Machines
    Day 1: Upper body (Pyramid style) - Free weights (Currently Maxing 305-310lbs.)
    Day 2: Cardio (45 Min - 1 Hour) Normally 2.5-3 Miles on tread mill at 4.5-6.0mph
    Day 3: Lower Body (Machines) - Some squats w/ free weights
    Day 4: Cardio (Same as day 2)
    Day 5: TRAPS! (I don't train for traps all day, but I do devote a day to them because I want them big.)
    Day 6-7: Rest (Walk around the block with the wife sometimes.)
    *Repeat*

    Meals: I do not eat right at all, I can't talk myself into "spending alot of money on food"

    Meal 1: **(IF I eat breakfast)** It is cereal (Life Cereal) or 2-3 Eggs
    Meal 2: Ramen Noodles or a Ham or Turkey Sandwich (Wheat bread) No condiments.
    Meal 3: **(I am a cook at a Tex/Mex Restaraunt)** So I bring home food from work, sometimes a Chicken Burrito with Wheat wrap and Powerlite (Fat free cheese) Sometimes its Chicken or Steak Fajitas but its hard to turn down a free meal.

    I only eat three times a day.

    Normal day: Up at 8:30am watching my daughter until 4:30pm when my wife gets home, gym until 5:30-5:45pm, work at 6pm until 12am. Sleep, then Repeat. (Hard to find workout time, but I need suggestions.)

    I am very motivated and want to get big. I believe I have a good frame to be really big.

    ANY SUGGESTIONS ARE ALWAYS HELPFUL. I take criticism well, and I want to know what to do to meet my goals.

    Thanks guys!

    - Russ
    BMR: 2233
    TDEE: 3461

    i gotta tell u buddy your diet needs a whole messa work...

    your gonna have to learn to eat 6 meals a day.. ur a cook.. it shouldn't be so hard for you to prepare meals.. u have a shit load of crap at that restaurant that you can put together into A HEALTHY meal...

    2800 calories

    300g protein
    150g carbs
    120g fats

    use fitday.com to get yourself a diet together and post it up for critique.. use my sample cutting diet as reference.. u have to put the work in...

    unless u'd like to become a client.. if so email me at 3jdiet@gmail.com
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  9. #1259
    3J
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    Quote Originally Posted by bufftiger View Post
    Hey 3J,

    I'm actually a full time college student. I spend 5 days from 7-6 at college. The reason for the 1.72 is that we have a huge campus and I have to do ALOt of walking and I think thats one reason my legs dont have much fat on them.

    I workout 5 days on and 2 days off for about 90 minutes
    As for cardio I run for 1 minute and walk foe 3 and do that for 20 minutes 3 times a week.

    Also I don't know if this counts but I do ALOT of studying lol and sometimes I'm sleep deprived. I was thinking about doing carb cycling like 4 days high and 3 days low. Let me know what your opinion is.

    Thanks
    Buff
    yea walking doesn't justify that multiplying factor.. i would use 1.55

    redo it all under those pretences and repost
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  10. #1260
    3J
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    Quote Originally Posted by gixxerboy87 View Post
    hi im new to this and was wondering if you could give me some advice,
    ive always trained in the evenings and recently changed my routine to a.m training and running at night time,im finding it difficult planning my food intake for the day as im not used to morning training.i have always had fat that i can never get rid of around my stomach,so im trying to loose that aswel as keep muscle. Ive read previous threads and ive noticed youve said not to have more than 2 shakes a day, the only reason i have so many shakes in a day is that having 6-7 meals a day is very expensive whilst on a tight budget, heres a typical daily routine ive started to do and i would be more than grateful if you could point me in the right direction.

    23
    Height 5''9
    weight 182lb

    5:30am: pre workout
    30g whey protein

    7am: post 30g whey protein

    8am:breakfast
    3 egg omellette, cup of oats

    11am: 30g whey protein,cereal bar, banana

    2pm: can of tuna in wholemeal pitta, apple

    5pm:before run
    chicken breast, mixed veg (carrots,broccoli,peas,cauliflower)

    7pm:3.5 mile run

    9pm: 100g fat free yoghurt, 4 crackers with low fat cheese

    monday: am chest-triceps
    pm 3.5 mile run
    tuesday: am shoulders-abs
    pm football
    wednesday: off
    thursday: am back- biceps
    pm 3.5 mile run
    friday:am legs- abs
    sat/sun off
    bmr/tdee??

    also take your diet and input it into fitday.com.. let me know your totals
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  11. #1261
    3J
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    sorry i took so long to respond guys... let me know if i missed any of you
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  12. #1262
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    Okay so My BMR is 2066 and my TDEE is 3202

  13. #1263
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    hi, heres the results
    BMR 1691
    TDEE 2621

    entered my details into fit day which results would you like me to put up?
    thanks

  14. #1264
    3J
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    Quote Originally Posted by gixxerboy87 View Post
    hi, heres the results
    BMR 1691
    TDEE 2621

    entered my details into fit day which results would you like me to put up?
    thanks
    totals for pro/fat/cal/carb
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  15. #1265
    3J
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    Quote Originally Posted by bufftiger View Post
    Hey 3J,

    I'm actually a full time college student. I spend 5 days from 7-6 at college. The reason for the 1.72 is that we have a huge campus and I have to do ALOt of walking and I think thats one reason my legs dont have much fat on them.

    I workout 5 days on and 2 days off for about 90 minutes
    As for cardio I run for 1 minute and walk foe 3 and do that for 20 minutes 3 times a week.

    Also I don't know if this counts but I do ALOT of studying lol and sometimes I'm sleep deprived. I was thinking about doing carb cycling like 4 days high and 3 days low. Let me know what your opinion is.

    Thanks
    Buff
    i wouldn't do 4 days high and 3 days low.. i would do 2 days high and 1 day low... or the opposite.. it really matters to your goals...
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  16. #1266
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    Long time no talk 3J
    Age 24
    Stats 5'8
    weight 142 (morning)
    Lean body mass 127.8 (based on bf 10%)
    Bf % calipers say (8.5-10) so i dont know am having trouble really dialing in lower abs but arms chest shoulders are so vascular and ripped that when i train bis or tris i litteraly feel like the muscle is going to rip out of my skin NO JOKE

    BMR is 1608 and TDEE is 1929 I used sedetary because I eating 2200 cals on w/o days and i gain slowly so i have a slow metabolism

    training= 2 days weights no other activitiy
    1 day morning fasted cardio HITT 5 Min follwed by 45 min LISS

    no off days

    chest/tri/ abs
    back/bis
    cardio abs core
    shoulder/traps/ abs
    legs/calves
    cardio core abs

    ex. workout chest
    1flat 1incl press ( 1x 8 2x 4-6)(rest pause or stat holds
    1flat 1 cable/mach fly( 1x8 2 x 4-6)(rp or burn set 2nd exercise

    Tri
    ex workout OH DB (1x12 1x8 1x4-6)
    dips (1x8 2-3 x 4-6)
    pushdown (1x8-10 2-3x 4-6) 2 x10

    Abs 3x30 crunch
    3 x30 reverse crunch
    1x50 side crunch
    1x15 hip thrust superset
    1x 15 lower leg lift
    2x 40 15lbs seated twist


    Diet workout days:::::

    Breakfast
    1serving animal pak
    6 r-ala
    3.5oz chicken breast cooked 24 / 0 /1.5
    75g Oats old fashioned dry -- / 50/5
    250ml liquid egg whites 24/0/0

    48/50/6.5 540 cal

    Pre workout out drank during warm up sets and finished by first exercise

    My custom mix

    24grams 4:1:1 Leucine/ Iso leucine / Valine
    12 grams Xtend

    Post Workout

    4oz baked sweet potato (blended) 0/25/0
    5g dextrose( falvouring)(vanilla or choc) 0/5/
    4oz tangerine 0/15/0
    125ml liquid egg whites 13/ 0/0
    15g whey protein ultra filtered 14/0/0
    27/45/0 290
    6caps R-ala
    1 serving Animal Pak
    Post workout meal 1 hr -1hr 30 minute later

    6caps r-ala
    7oz chicken breast cooked 48/0/2
    9oz boiled sweet potato( slows dig) 0 / 45/ 0
    with 2 teaspoon cinnamon
    3oz broccoli 0 /5/0

    48/50/2 450
    6caps r-ala
    6oz haddock 45/ 0 / 3
    9oz boiled sweet potato 0/45/0
    1 1/2 teaspoon cinnamon
    3oz broccoli 0/5/0

    45/50/3 450

    130g cooked Lean ground turkey 40/ 1/ 13
    5oz broccoli 0 / 10/ 0

    ^^^^^^^^
    have since changed this meal

    1 1/2 cans tuna 45/ 0/ 0
    10 g flax oil 0/ 0/ 10
    2 caps Omega 3s 2
    45/0/12

    was taking cottage cheese with omega 3s before bed but have since removed it

    T: 2020 P 216 C 195 (180g complex)F 30-50
    43% 39% 15%

    Just started this caloric intake before I was having 2300 noticed fat gains dropped to 2180
    and wasnt getting results fast enough

    cardio days
    fasted 200mg caffeine for muscle sparing
    3 min wu/ 5 min 5.0 walk / 2 min 6.0 jog 3x 10.0 30 sec - 6.0 interval 20 sec rest
    3x 10.0 1 minute - 6.0 20 sec rest
    1x all out max 10.0 incl 2.0 1 minute
    cool down walk 4 minutes 4.0
    LISS 5.2 15 minutes / 5.3 30 minutes

    Stretch entire body abs upper/ lower / side X2
    first meal is 1hr - 1hr 30 minute later
    only PROTEIN

    4bags black tea
    Meal 1
    250ml Liquid Egg whites 25/0/0
    3.5 oz chicken breast 24/0/1

    49/0/1 240
    2-2.5 hr later
    Meal
    250ml Liquid Egg whites 25/0/0
    3.5 oz chicken breast 24/0/1
    60g dry oats old fashioned w/cinn 0 /40/4
    6 r-ala
    Animal pak

    49/40/4 480

    Meal 3
    6 r-ala
    7oz Chick B 48/0/2
    8 oz sweet pot boiled(slow dig) 0/40/0
    2.5oz broc 0/5/0

    48/45/2 420

    Meal 4
    6 rala
    6oz Had cooked 45/0/3
    8oz sweet pot boiled (slow dg)0/40/0
    2.5oz broc 0 /5/0

    45/45/3 420
    Meal 5
    Used to be 130g Lean ground turkey 40/0/13

    switched to 1 tuna can 30/0/0
    1 teaspoon flax /0/5
    30/0/5 160

    Meal 6

    same as meal 5 but no flax 2 caps Omega 3

    T; 1880 P 228 C 130 f 20-40
    48% 28% 15%

    My goals are trying to get to see visible lower abs and abs so below 6 % is this the way to go

  17. #1267
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    Hey 3J,

    I am currently trying to clean bulk as my body loves to store fat during a bulk.
    Stats are:
    95.9kg, 18% bodyfat, 6'4' tall.

    Lifting heavy 3 times a week and 1 day a week core workouts.

    Goal - To increase my 3 main lifts ready for my first powerlifting meet.

    Workouts are:
    day 1- Deadlift and assisstance
    day 2- bench and assistance
    day 3 squat and assistance
    day 4 - Core and light bench
    BMR -2068
    TDEE - 2068 x 1.6 (Train 3 days a week heavy)
    = 3309.

    Diet: Protein/carbs/fat/kcals

    Meal 1 - preworkout
    200g Kangaroo Mince 44.2/0.6/2.6/206
    100g Wholemeal Pasta 12/60.9/2/334
    1 cup green tea & multivitamin, Fish oil
    400ml milk 13.4/20.5/13.6/189
    1 tbs flaxseed oil 0/0/13.6/120

    Meal 2 post-workout
    Half avocado 3/13/22.3/243
    Can Red Kidney Beans 204/35/1.8/240
    1 Red onion
    2 small tomatos
    Salsa 1/4/0.1/17
    Multi-vitamin + creatine

    Meal 3
    cup brown rice 7.1/72.4/2.5/344
    150g Chicken breast 46.1/0/5.3/245
    1 cup green beans 2/7.8/0.1/34
    2 cups broccoli 5/11.7/0.7/60
    1tbs flaxseed oil 0/0/13.6/120

    Meal 4
    250g sweet potato 5/51.8/0.4/225
    Can tuna 31.8/0.6/0.8/127.2
    1 serving mayo 0/0/21/192
    Multi-vitamin

    Meal 5
    cup brown rice 7.1/72.4/2.5/344
    3 whole eggs 18.9/1.2/14.9/214

    Meal 6 (before bed)
    2 scoops natural peanut butter 14/6/25/308
    1 scoop casein 34.2/2.1/0.8/189

    Totals:
    Protein: 265.2 (29%) 1060.8
    Carbs: 360 (39%) 1440
    Fat: 143.6 (35%) 1292

    Total Kcal - 3793


    Anything I should change?
    Should I use WPI or WPC after my workout instead of whole foods?
    any meals that I should eat at different times?

    Thanks.

  18. #1268
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    Here's my results from fit day,I'm not sure if these readings are correct as it says 30g fat from 2 chicken breasts which isn't right so I left it as it is

    Cals 2100
    Pro 220 31%
    Carb 241 35%
    Fat 93 31%

  19. #1269
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    So how many calories would I do on my 2 high days and 1 low day? My TDEE is 3202. Also what did you think of my diet? I took the protein shake out of my first meal and my post workout meal. I also substituted the 3% milk with 1%. Also I kept the banana in the post workout meal and took it out in the morning. So what are your thoughts? I'm thinking 13-14% bf and I wanna drop to like 10% while adding muscle.

    Let me know
    Thanks
    Buff

  20. #1270
    3J
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    Quote Originally Posted by gixxerboy87 View Post
    Here's my results from fit day,I'm not sure if these readings are correct as it says 30g fat from 2 chicken breasts which isn't right so I left it as it is

    Cals 2100
    Pro 220 31%
    Carb 241 35%
    Fat 93 31%
    yea some jackass did that... it used to be correct... iv emailed fitday about this..

    u shouldn't have anything more then 3-4g of fat per 8oz of chicken...
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  21. #1271
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    Hi 3J,

    Thanks for the help mate, really appriciate it.

    Details are:
    Age: 24
    Weight: 89kg or 195.8lbs
    Height: 186cm or 6'1
    Body Fat: 19%
    Goals: Im striving to get below 10% bf and have a toned and ripped looking physique. Once I have reached 10% i will re-adjust my goals so something more specific. Around 78-80kg and 8-10% bf would be great.

    BMR: 1927.14
    TDEE: 2987

    Standard Daily meal Plan:

    When I wake up: 1 x mutlivitamin tablet
    1 x Fish oil tablet

    Post Workout: Protein Shake 33.7/0.92/0.22/140

    Breakfast: 3 x whole eggs 16.2/1.7/16.1/220.4
    3 x egg whites 10.7/0.72/0.17/51.3
    1 x slice smoked turkey 3.9/0/1.4/29.1

    Snack: 1 x For'me Yoghurt 7/9.5/0.2/69

    Lunch: 1 x chicken breast 57.9/0/15.1/382.9
    Curry Paste 0/2/0/10

    Dinner:1 x chicken breast 57.9/0/15.1/382.9
    Curry Paste 0/2/0/10

    Daily totals: 187.3 pro / 16.84 carb / 48.29 fat / 1285.6 cal

    Workout Regime:

    Monday
    Mountain Climber 3 x 30 seconds
    Single Leg Hip Raise 3 x 12 reps
    Dumbbell Row 3 x 12 reps
    Dumbbell Squat 3 x 12 reps
    Push-up and Row 3 x 12 reps

    Countdown (Start with 10 down to 0)
    Body-weight Jump Squat
    Explosive Push-up

    Tuesday
    20 minute Abdominal Workout
    10 minutes of Skipping

    Wednesday
    Plank 3 x 30 seconds
    Single-Leg Bench Getup 3 x 12 reps
    Lat Pulldown 3 x 12 reps
    Dumbbell Deadlift 3 x 12 reps
    Scaption and Shrug 3 x 12 reps

    Countdown (Start with 10 down to 0)
    Body-weight Jump Squat
    Explosive Push-up


    Thursday
    20 minute Abdominal Workout
    10 minutes of Skipping

    Friday
    Mountain Climber 3 x 30 seconds
    Single Leg Hip Raise 3 x 12 reps
    Dumbbell Row 3 x 12 reps
    Dumbbell Squat 3 x 12 reps
    Push-up and Row 3 x 12 reps

    Countdown (Start with 10 down to 0)
    Body-weight Jump Squat
    Explosive Push-up

    Saturday
    20 minute Abdominal Workout
    10 minutes of Skipping
    3km run at 65%

    Sunday
    Rest Day

    Hopefully that gives you all the info you need mate. Once again appreciate what you do on here.

    Cheers
    Last edited by elkoikoi; 04-15-2011 at 02:26 AM.

  22. #1272
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    age 31
    weight 79.1kg 172 pounds
    height 5ft 11
    bf 10.8% Measure at my gym. 2 electrodes on my right foot and 2 on my right hand. Prob to low as I cant see my abs.

    Goals.. Lean muscle growth and see my abs again. Not looking to be a 280 pound monster just some good muscle size and be cut.

    BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)

    BMR (men and women) = 370 + (21.6 X 69.7 lean mass in kg) = 1875.5


    BMR formula #2 (only to be used if your bf is low)

    Men: BMR = 66 + ( 6.23 x 172.18 weight in pounds ) + ( 12.7 x 71 height in inches ) - ( 6.8 x 31 age in year ) 1830


    TDEE

    Not sure if 10.8% is high or low. I've used the high BMR results for TDEE.

    Monday only no training as I play football for 1 hour at 6pm. Workout 4pm Chest and triceps or Back and Biceps(a little stomach) or Shoulders or legs. I cycle to the gym prob twice a week so guessed 1.375

    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR 1875.5 x 1.375 = 2579


    MEAL 1......Cals/ Carbs/ Protein/ fat/

    Egg white...104.0/ 0.0/ 21.8/ 0.0
    Milk...........122.5/ 12.5/ 8.5 /4.3
    Oats..........184.0 /31.0 /5.5 /4.0

    Total..........410.5 /43.5 /35.8 /8.3


    MEAL 2.............Cals/ Carbs/ Protein /fat

    Chicken breast....138.0/ 0.0/ 30.7/ 1.7
    Cottage cheese...75.0 /4.6/ 10.8/ 1.5
    Cous cous..........150.0/ 27.9/ 5.5 /1.4

    Total.................363.0/ 32.5/ 47.0/ 4.6


    MEAL 3...............Cals /Carbs/ Protein/ fat

    Chicken breast......138.0/ 0.0/ 30.7 /1.7
    Sweet potatoes ....184.0/ 42.0/ 2.4 /0.6
    Cottage cheese.....75.0/ 4.6/ 10.8/ 1.5

    Total....................397.0/ 46.6/ 43.9/ 3.8


    MEAL 4.............Cals/ Carbs/ Protein/ fat

    Chicken breast....138.0 /0.0 /30.7 /1.7
    Cottage cheese...75.0/ 4.6/ 10.8 /1.5
    Cous Cous..........150.0/ 27.9/ 5.5 /1.4

    Total.................363.0/ 32.5/ 47.0 /4.6


    PWO...............Cals/ Carbs/ Protein/ fat

    Whey Protein....239.7 3.7 50.0 4.3
    Maltodextrin.....190.0 47.0 0.0 0.0
    Dextrose .........181.0 45.5 0.0 0.0

    Total...............610.7 96.2 50.0 4.3


    MEAL 5...............Cals/ Carbs/ Protein /fat

    Chicken breast.....138.0/ 0.0/ 30.7/ 1.7
    Olive oil...............135.0/ 0.0/ 0.0 /15.0
    Cottage cheese....112.5 /6.9/ 16.2 /2.3

    Total..................385.5/ 6.9/ 46.9/ 19.0



    MEAL 6......Cals/ Carbs/ Protein/ fat

    Beef..........240.0 /0.8/ 52.4 3.0
    Almonds.....189.0/ 2.0/ 7.6 /16.7

    Total.........429.0/ 2.7/ 60.0 /19.7


    .....................Cals/Carbs/ Protein/ fat
    Total grams..............261/ 361/ 66
    Total cals.......3097/ 1043/ 1445/ 527
    % Cals..............35/ 48/ /17

    Questions:
    Welter said not to mix fat and carb meal so I removed the whole egg from breakfast. Is this ok?

    Also on none training days I dont have the shake so im 610 cals down. Should I take this on none training days?

    Thanks
    Last edited by Hanns; 04-17-2011 at 06:40 PM. Reason: updated values

  23. #1273
    Novice
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    Bad recovery ability
    Age- 36
    Weight- 280 lbs
    Height-6'5
    BF-25%
    Goal- Lose BF- 240 LBS

    I gained 40 lbs last year, and need to get the weight back off. I have been on synthroid for 2 months. My blood pressure is up, and my joints are killing me! I love to train, but I have terrible recovery ability. I have been eating pretty much the same for quite a while, and my weight basically only changes when I am dehydrated.

    BMR- 2422
    I train twice a day pretty intensely.
    TDEE= 1.9 X 2422= 4601

    630 am- Breakfast
    3/4 cup Buckwheat Pancake mix
    1/2 cup Egg Beaters
    Sugar Free Syrup
    2- Diet Mt Dews
    Cals-403/ 24p/ 2.8f/ 68.4c

    900am-1030am- Circuit Training, Skill Practice, Short Distance Sprints

    1045am- PWO
    Smoothie King Smoothie
    Cals-837/ 37.7p/ 14f/ 134c

    1230PM- Lunch
    (2) Grilled Chicken Sandwiches on Wheat
    Chicago Style Veggies
    Cals-535/ 57.6p/ 10.1f/ 53.3c

    330pm
    2 cups Uncle Ben's Brown Rice in bag
    Can of Tuna(6.5 oz)
    Cals-615/ 50.8p/ 4.8f/ 88.9c

    4pm-6pm- Skill Practice, Interval Drills

    7 pm- PWO Meal
    6 oz 93% Lean Ground Beef
    cup Tomato Sauce
    1.5 cups Wheat Pasta
    Cals-535/ 50.7p/ 9f/ 63c

    Usually lay down by 9pm, and sleeping by 1030-pm

    Total Cals- 2925/ 220.8p/ 40.7f/ 407.6

    Any feedback is appreciated.

  24. #1274
    3J
    3J is offline
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    Quote Originally Posted by elkoikoi View Post
    Hi 3J,

    Thanks for the help mate, really appriciate it.

    Details are:
    Age: 24
    Weight: 89kg or 195.8lbs
    Height: 186cm or 6'1
    Body Fat: 19%
    Goals: Im striving to get below 10% bf and have a toned and ripped looking physique. Once I have reached 10% i will re-adjust my goals so something more specific. Around 78-80kg and 8-10% bf would be great.

    BMR: 1927.14
    TDEE: 2987

    Standard Daily meal Plan:

    When I wake up: 1 x mutlivitamin tablet
    1 x Fish oil tablet
    eat breakfast... look at my sample cutter..
    Post Workout: Protein Shake 33.7/0.92/0.22/140
    add carbs
    Breakfast: 3 x whole eggs 16.2/1.7/16.1/220.4
    3 x egg whites 10.7/0.72/0.17/51.3
    1 x slice smoked turkey 3.9/0/1.4/29.1
    much beter
    Snack: 1 x For'me Yoghurt 7/9.5/0.2/69
    ur a grown man, there are no snacks, just meals
    Lunch: 1 x chicken breast 57.9/0/15.1/382.9
    Curry Paste 0/2/0/10
    ok
    Dinner:1 x chicken breast 57.9/0/15.1/382.9
    Curry Paste 0/2/0/10
    ok..
    Daily totals: 187.3 pro / 16.84 carb / 48.29 fat / 1285.6 cal

    Workout Regime:

    Monday
    Mountain Climber 3 x 30 seconds
    Single Leg Hip Raise 3 x 12 reps
    Dumbbell Row 3 x 12 reps
    Dumbbell Squat 3 x 12 reps
    Push-up and Row 3 x 12 reps

    Countdown (Start with 10 down to 0)
    Body-weight Jump Squat
    Explosive Push-up

    Tuesday
    20 minute Abdominal Workout
    10 minutes of Skipping

    Wednesday
    Plank 3 x 30 seconds
    Single-Leg Bench Getup 3 x 12 reps
    Lat Pulldown 3 x 12 reps
    Dumbbell Deadlift 3 x 12 reps
    Scaption and Shrug 3 x 12 reps

    Countdown (Start with 10 down to 0)
    Body-weight Jump Squat
    Explosive Push-up


    Thursday
    20 minute Abdominal Workout
    10 minutes of Skipping

    Friday
    Mountain Climber 3 x 30 seconds
    Single Leg Hip Raise 3 x 12 reps
    Dumbbell Row 3 x 12 reps
    Dumbbell Squat 3 x 12 reps
    Push-up and Row 3 x 12 reps

    Countdown (Start with 10 down to 0)
    Body-weight Jump Squat
    Explosive Push-up

    Saturday
    20 minute Abdominal Workout
    10 minutes of Skipping
    3km run at 65%

    Sunday
    Rest Day

    Hopefully that gives you all the info you need mate. Once again appreciate what you do on here.

    Cheers
    how long have you been on this diet??

    your body is starving itself... your diet is crap.. ur eating at the level of a 100lb 5 foot tall woman...

    take your calories up to 2300...

    230g protein
    150g carbs
    88g fats..

    make your carbs divided evenly between meal 1 2 and 3.. 50g each... and make the rest of your meals pro/fat

    use fitday.com to come up with the correct macros..

    you also have the option of becoming a client and having me do the work.. if that interests you email me at 3jdiet@gmail.com
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  25. #1275
    3J
    3J is offline
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    Quote Originally Posted by Hanns View Post
    age 31
    weight 79.1kg 172 pounds
    height 5ft 11
    bf 10.8% Measure at my gym. 2 electrodes on my right foot and 2 on my right hand. Prob to low as I cant see my abs.

    Goals.. Lean muscle growth and see my abs again. Not looking to be a 280 pound monster just some good muscle size and be cut.

    BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)

    BMR (men and women) = 370 + (21.6 X 69.7 lean mass in kg) = 1875.5


    BMR formula #2 (only to be used if your bf is low)

    Men: BMR = 66 + ( 6.23 x 172.18 weight in pounds ) + ( 12.7 x 71 height in inches ) - ( 6.8 x 31 age in year ) 1830


    TDEE

    Not sure if 10.8% is high or low. I've used the high BMR results for TDEE.

    Monday only no training as I play football for 1 hour at 6pm. Workout 4pm Chest and triceps or Back and Biceps(a little stomach) or Shoulders or legs. I cycle to the gym prob twice a week so guessed 1.375

    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR 1875.5 x 1.375 = 2579

    u do football for an hr and u workout and u think that's light? 1.6 = 3000 tdee
    MEAL 1......Cals/ Carbs/ Protein/ fat/

    Egg white...104.0/ 0.0/ 21.8/ 0.0
    Milk...........122.5/ 12.5/ 8.5 /4.3
    Oats..........184.0 /31.0 /5.5 /4.0
    up your carbs to 50g
    Total..........410.5 /43.5 /35.8 /8.3

    make sure that milk is skim or 1%
    MEAL 2.............Cals/ Carbs/ Protein /fat

    Chicken breast....138.0/ 0.0/ 30.7/ 1.7
    Cottage cheese...75.0 /4.6/ 10.8/ 1.5
    Cous cous..........150.0/ 27.9/ 5.5 /1.4
    i love me some cous cous.. up your carbs to 50g
    Total.................363.0/ 32.5/ 47.0/ 4.6


    MEAL 3...............Cals /Carbs/ Protein/ fat

    Chicken breast......138.0/ 0.0/ 30.7 /1.7
    Sweet potatoes ....184.0/ 42.0/ 2.4 /0.6
    Cottage cheese.....75.0/ 4.6/ 10.8/ 1.5

    Total....................397.0/ 46.6/ 43.9/ 3.8


    MEAL 4.............Cals/ Carbs/ Protein/ fat

    Chicken breast....138.0 /0.0 /30.7 /1.7
    Cottage cheese...75.0/ 4.6/ 10.8 /1.5
    Cous Cous..........150.0/ 27.9/ 5.5 /1.4
    up your carbs
    Total.................363.0/ 32.5/ 47.0 /4.6


    PWO...............Cals/ Carbs/ Protein/ fat

    Whey Protein....239.7 3.7 50.0 4.3
    Maltodextrin.....190.0 47.0 0.0 0.0
    Dextrose .........181.0 45.5 0.0 0.0
    there's no need for 100g of carbs pwo.. just pick one.. either maltodextrin or dextrose
    Total...............610.7 96.2 50.0 4.3


    MEAL 5...............Cals/ Carbs/ Protein /fat

    Chicken breast.....138.0/ 0.0/ 30.7/ 1.7
    Olive oil...............135.0/ 0.0/ 0.0 /15.0
    Cottage cheese....112.5 /6.9/ 16.2 /2.3

    Total..................385.5/ 6.9/ 46.9/ 19.0



    MEAL 6......Cals/ Carbs/ Protein/ fat

    Beef..........240.0 /0.8/ 52.4 3.0
    Almonds.....189.0/ 2.0/ 7.6 /16.7

    Total.........429.0/ 2.7/ 60.0 /19.7


    .....................Cals/Carbs/ Protein/ fat
    Total grams..............261/ 361/ 66
    Total cals.......3097/ 1043/ 1445/ 527
    % Cals..............35/ 48/ /17

    Questions:
    Welter said not to mix fat and carb meal so I removed the whole egg from breakfast. Is this ok?
    welter had the right idea.. but the aspect of the ideology is not to mix high fats with with high carbs.. so the one whole egg in the morning is ok..
    Also on none training days I dont have the shake so im 610 cals down. Should I take this on none training days?

    Thanks
    1. salad anyone??? add 3 of them... broccoli.. greens.. spinach.. u get the point
    2.you need another 500 calories for a lean bulk
    3. do not have the shake on your non workout days.. actually u should be eating 2500 calories on your non workout days


    revise diet to my specs and repost for final approval

    great work btw
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

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