Free Diet Advice from 3J

[3J]

i told u where to add them... lol the bagel pwo is 60g by itself

[Russ_Steez]

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.)

[bufftiger]

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

[Bustedchalk]

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.

[3J]

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

[gixxerboy87]

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

[3J]

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

[3J]

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

[3J]

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

[3J]

sorry i took so long to respond guys... let me know if i missed any of you

[bufftiger]

Okay so My BMR is 2066 and my TDEE is 3202

[gixxerboy87]

hi, heres the results
BMR 1691
TDEE 2621

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

[3J]

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

[3J]

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...

[itrain]

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

[maimed]

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
½ 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
½ 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.

[gixxerboy87]

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%

[bufftiger]

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

[3J]

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...

[elkoikoi]

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

[Hanns]

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

[longrob]

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
½ 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.

[3J]

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

[3J]

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

[3J]

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
½ 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.

ok you workout twice a day.. spell it out for me..