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  1. #1751
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    NO OFFENCE to you at all. I am thinking of hiring you as a nutrition coach during my first cycle, however... obviously I am interested in your credentials and as to WHY you have such a great reputation on this thread..

    For example if I were to compete in a natural show, I would hire a coach who has been SHREDDED, won trophies or has had clients win trophies etc....

    Say if my maintenance calories were 2000 on LIFTING days and I am bulking at 2200 calories - then I started a cycle of TEST.

    Obviously I need more calories to make the most of my cycle, would I gradually increase the calories?

    Would I shoot for a gain of 1-2 pounds a week with my diet? ( I noticed people say some interesting stuff in their logs like how in one week they'll gain 5 pounds then it'll just slow....)

    What is the optimal way of maximizing muscle gains without adding too much fat on this bulk,.

    Also when you get off the test, I understand its smart to keep a bulking diet so you don't 'lose your gains', however obviously on TEST you can eat a lot more while staying lean... so would it really make sense to stick to the same calorie intake as of what you were bulking on during the CYCLE?

    Hope to get a reply from you, Thanks big j

  2. #1752
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    Hey 3j my name is Yasmany and i just finished joining this site today and this will be my very first post. I actually went through about 11 posts reading about everyone's diet and how you have helped them and i decided to join to see if you can help me out as well.
    I will be getting married in 3 months and i want to look my best for the wedding. I would greatly appreciate any help/advice you can give me.

    AGE 23
    WEIGHT 178 pounds/70.45kg
    HEIGHT 5feet 8 inches or 68 inches
    BF 13%
    GOALS: to have 8-10 BF at 190LBS.
    BMR = 1882.14
    TDEE = 3011.424


    I wake up at 9:30am my first meal is at 10am when i get to work.
    MACROS = protein/carbs/fat/calories
    MEAL 1 (10am)
    5 egg whites - 20/0/0/85
    whey protein - 25/05/5/120
    2 plain whole wheat breads- 8/24/2/138
    TOTAL 53/29/7/343

    MEAL 2 (12pm)
    9oz lean ground turkey- 60/0/1/294
    1/2cup brown rice- 10/70/1/63
    TOTAL 70/70/1/634

    MEAL 3 (2pm) same as meal 2
    9oz lean ground turkey- 60/0/1/294
    1/2 cup brown rice- 10/70/1/63
    TOTAL 70/70/1/634

    MEAL 4 (4pm)same as meal 2 and 3
    9oz lean ground turkey- 60/0/1/294
    1/2 cup brown rice- 10/70/1/63
    TOTAL 70/70/1/634

    MEAL 5 pre workout (6pm)
    protein shake- 25/5/5/120
    2oz almonds- 12/12/28/326
    banana- 1/30/0/110
    TOTAL 38/47/33/556

    MEAL 6 post workout (9pm or 9-30pm)
    6 egg whites- 24/0/0/102
    2 plain wheat breads- 8/24/2/138
    whey protein shake- 25/5/5/120
    TOTAL 57/29/7/360

    BEFORE BED TIME MEAL 7 (11 pm)
    1 cup low fat cottage cheese 28/6/2/163

    GRAND TOTAL OF 386 PROTEIN 321 CARBS 53 FAT 3324 CALORIES.
    NOTE*** if i did anything wrong let me know. i drink about 1 gallon of water everyday.
    this is what i been eating for the past 2 weeks let me know how it looks in your opninion.
    im a very disciplined person when it comes to eating so if there is anything i have to take out/replace/ re arrange somewhere else let me know ill do it.
    WORKOUT ROUTINE MONDAY-FRIDAY
    MONDAY chest/tricep
    4 sets of dumbell press (flat)
    set 1 (15-20 reps)40-50 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)80-90 lbs


    4 sets of dumbell incline press
    set 1 (15-20 reps)40-50 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)70-80 lbs


    4 sets of dumbell flies
    set 1 (15-20 reps)30-40 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)50-55 lbs

    3 sets of weighted dips
    set 1 ( 15-20 reps ) 45 pound attached
    set 2 ( 8-10 reps) 90 pounds attached
    set 2 ( 8-10 reps) 90 pounds attached

    TRICEPS
    4 sets of skull crushers (palm supinated)
    set 1 (15-20 reps ) 35-45 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 95-105

    3 sets of close grip bench press
    set 1 (15-20 reps )95 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)135 lbs
    I may do another tri workout depending on how i feel that day.

    TUESDAY legs/calves

    4 sets of leg extension
    set 1 ( 25-30 reps)50-70 lbs
    set 2 ( 20-25 reps)
    set 3 ( 15-20 reps)
    set 4 ( 10-15 reps)12-140 lbs

    4 sets of squats
    set 1 ( 15-20 reps)135 lbs
    set 2 ( 10-15 reps)
    set 3 ( 8-10 reps)
    set 4 (6-8 reps)225 lbs

    4 sets of leg press
    set 1 ( 25-30 reps)180 lbs
    set 2 ( 20-25 reps)
    set 3 ( 15-20 reps)
    set 4 ( 10-15 reps)450

    4 sets of leg curls ( laying down )
    set 1 ( 15-20 reps)40-60 lbs
    set 2 ( 10-15 reps)
    set 3 ( 10-15 reps)
    set 4 ( 10-15 reps)90-100 lbs

    4 sets of standing leg curls
    set 1 ( 15-20 reps)35 lbs
    set 2 ( 10-15 reps)
    set 3 ( 10-15 reps)
    set 4 ( 10-15 reps)55 lbs

    4 sets of standing calve raises
    this varies i sometimes go heavy weight low reps
    or i go light weight and alot of reps. i also do
    seated calve raises and same applies.

    WEDNESDAY back and bicep

    3 sets free weight pull ups
    8-15 pulls per set

    4 sets of lat pull downs
    set 1 (15-20 reps ) 120 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 180 lbs

    4 sets of dumbell row
    set 1 (15-20 reps ) 45 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 75-80 lbs

    4 sets of seated cable rows
    set 1 (10-15 reps)90 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 150 lbs

    3 sets of pullovers
    set 1 (10-15 reps)60lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)75 lbs

    BICEPS

    4 sets of barbell curls
    set 1 (10-15 reps)65lb
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)105 lbs

    4 sets dumbell hammer curls
    set 1 (10-15 reps)30lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)45 lbs
    depending on how i feel that i do one more bicep exercise..
    usually the preacher curl. ( 3 sets)

    THURSDAY shoulder and traps

    4 sets of dumbell press supersetted with barbell shrugs
    SET 1 dumbell press (15-20 reps) 30- 40 pounds
    barbell shrug 10 reps 70 pounds

    SET 2 dumbell press (10-15 reps)
    barbell shrug 10 reps 70 pounds

    SET 3 dumbell press (10-15 reps)
    barbell shrug 10 reps 70 pounds

    SET 4 dumbell press (8-10 reps) 55-65 lbs
    barbell shrug 10 reps 70 pounds

    4 sets of dumbell standing lateral raise supersetted with barbell front raise

    set 1 dumbell lateral (15-20 reps)20 pounds
    barbell front raise 10 reps 50 lbs

    set 1 dumbell lateral (15-20 reps)
    barbell front raise 10 reps 50 lbs

    set 1 dumbell lateral (15-20 reps)
    barbell front raise 10 reps 50 lbs

    set 1 dumbell lateral (15-20 reps)35-40 lbs
    barbell front raise 10 reps 50 lbs

    3 sets (rear delt) dumbell bent over lateral raise

    set 1 (10-15 reps) 20lbs
    set 2 (10-15 reps)
    set 3 (10-15 reps)35 lbs

    TRAPS

    4 sets of dumbell shrugs
    sometimes i go heavy weight/little reps or
    light wegith/ high reps.

    4 sets of barbell shurgs ( back)
    sometimes i go heavy weight/little reps or
    light wegith/ high reps.


    Friday ( i like to hit chest legs and back on friday)
    i dont do it like i would regularly would but i would do 2 exercises 3-4 sets per exercise
    2 chest
    2 back
    2 legs


    SATURDAY/SUNDAY rest...

    i dont focus too much on the weight i focus on getting that pump and blood to that muscle and feeling the muscle tighten up. I like to keep perfect posture and perfect pace. im an extremely motivated person and i love working out/dieting and experiencing new ways to improve myself and my look. i do CARDIO about 3 x a week mondays wednesday and fridays. sometimes i dont because im not a huge fan of cardio.

    im planning on doing a test/equipoise/anavar cycle soon and i bought nolvadex already along with milk thistle,saw palmetto,cranberry pills, and something else i forgot the name of.i have cycled before but my diet was garbage and eneded up gaining to much fat. my goal for this cycle is to gain as much quality muscle as i can ( even if its just 10pounds ) but i want to look hard chisseled defined but with some volume.

    i know you have alot of people ahead of me that your trying to help im in no rush buddy take your time ill b checking up everyday to see your reply. thanks alot for any help and advice you give me.i appreciate it.
    Last edited by y4sm4ny; 04-11-2012 at 06:42 PM.

  3. #1753
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    I play college baseball so itís hard to eat a very good diet when you donít have much money for groceries and all you can get is a half ass cafeteria food. In the summer when I can work and get my own groceries it will be easier but Iím not sure where to begin. Any help is greatly appreciated.
    Age: 19
    weight: 165lbs
    height:6í0Ē
    bf: 4.3%
    goals.. BF=? Weight= 185-190lbs of mostly muscle (Iím aware that my bf will undoubtedly increase due to a better diet and that Iím not going to be extremely cut)
    BMR: 3149.15
    TDEE: 5432.2875
    Workout Schedule: Typically workout on this schedule:
    Monday: Cardio/ legs
    Tuesday: Cardio/ Chest, arms, shoulder
    Wednesday: Cardio/ Abs/ Core
    Thursday: Cardio/ Chest, arms, shoulder
    Friday: Cardio/ legs, Abs/Core
    Sat.-Sunday- Off

    Meal 1: 2 eggs, 3 bacon, 2 pancakes, milk
    Meal 2: Small cheeseburger, small fries, Salad w/ eggs, ranch, cheese, Small PowerAde
    Meal 3: Spaghetti with sauce, fried okra, 12oz rootbeer
    Meal 4: 5 bean and cheese burritos, small side of sour cream, salsa, 12oz Lemonade
    Meal 5: Steak and potato soup(Campbellís Chunky Soup) 16oz milk

    This schedule obviously changes slightly from day to day according to what shit the cafeteria decides to feed us that day but not by much. Not sure how to calculate the cal/fat/carb/pro due to the nutritional facts not being posted but I obviously know that this diet isnít going to cut it when Iím trying to reach my goal.

  4. #1754
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    i dont think he replies here anymore

  5. #1755
    3J
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    Quote Originally Posted by forsaken3400 View Post
    i dont think he replies here anymore
    What makes you say that??????
    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

  6. #1756
    3J
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    just for everyones info i do respond to this thread regularly.. i was very busy with an engagment and finals the last few months and things had slowed down.. free diet advice is still being given out, it just calls upon some patience from members...

    remember if you wanna step up your level of services with me you can email me at 3jdiet@gmail.com to become a client

    i will answer everyones questions before sunday, thanks alot guys!
    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. #1757
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    thanks for letting us know 3j i was already starting to think this section was dead lol i sent you the email take your time responding bro and thanks.

  8. #1758
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    Hey 3J!

    I am interested in Bulking up, I am determined and have the patience and the drive to succeed my goal, with the help of gear of course. But DIET is EVERYTHING, Need to make sure my diet is on track and good for me.

    Statistics:
    Age: 22 years old
    Height: 5'10 inches
    Weight: 175 lbs
    Gender: Male
    BF: 14% (Using BF Caliper/Have Excess Water weight from Creatine)
    Goals: Current BF: 15%, Goal: 12-14% while gaining lean mass, would like to gain 15lbs

    BMR: 1820 Calories
    TDEE: Daily Lifestyle: Moderate/High (Laying Brick/Contruction Worker) Activity Factor: High
    TDEE: BMRxTDEE=3460 Calories

    Daily Food Intake/Diet: cal fat carb prot

    Meal 1:
    10 egg whites 210/0.5/1/21
    1 egg yolk 65/3/2/6
    1/2 cup blueberries 80/2/18/3
    1/4 Almonds 120/8/4/3
    1 cup 1% Milk: 145/3/11/5
    1 WW Tortilla wrap 120/4/19/3

    Meal 2:
    1 Can Tuna 185/7/5/30
    1 Cup spinach leaves 17/1/3/1
    1/2 cup cherry tomatoes: 22/1/14/2
    1 tbsp Dijon mustard 50/4/5/1

    Meal 3:
    7oz chicken breast 290/4/3/38
    1/2 cup Greek Yogurt 130/5/15/19
    1 cup Mixed Veg 40/0/12/2
    2 cups Brown rice 360/3/27/3

    Meal 4:
    1 cup Jumbo Shrimp 265/7/3/26
    1 scoop Protein shake: 75/2/4/25
    1 cup Oats: 210/3/45/5
    1/4 cup Onions 25/2/8/1
    1/4 cup Garlic 16/1/7/2
    1/2 cup green pepper 23/1/9/1
    1/2 cup Crushed tomatoes 45/1/14/4

    Meal 4 1/2 Post Workout:
    1 scoops Protein powder: 75/4/8/25

    Meal 5:
    6oz Salmon 180/10/3/30
    4oz Sweet potato 135/3/24/2
    1 tbsp Almon Butter 65/7/5/4
    1 cup Brussel sprouts 30/3/8/3

    Meal 6:
    1 cup Cottage cheese 130/2/6/28
    1 can Oysters 90/9/7/12
    1 cup Milk
    1 tsp Ground Flaxseed
    1 tsp coconut

    Total:
    Calories: 3496
    Fats: 110g
    Carbohydrates: 312g
    Protein: 303g
    Water intake: 3-4Litres

    I follow my diet As much as possible, I'm not perfect, I don't skip meals, but there are times when eating a proper Macro nutrient calculated meal is beyond my reach, therefore i opt for the second best option: Protein shake+Peanut butter+Walnuts OR Almonds+Low-fat milk+oats. Sometimes i also just have a Protein shake +oats with an apple/banana. BUT That is only for one meal. MY other 5 meals are always dial on. I also manipulate my carbs when bloating becomes too much of an issue.

    Workout Schedule:
    Monday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Chest/Triceps/Abs
    Tuesday:PM Workout: Back/Biceps/Calves
    Wednesday: No Morning Cardio/PM Punching Bag 30 minutes+Circuit Abs
    Thursday:PM Workout: Quads/Calves
    Friday: Morning Cardio 30 minutes (Stair-Stepper)/PM Workout: Shoulders/Traps/Abs
    Saturday: NO CARDIO/PM Workout: Hamstrings/Chest/Glutes
    Sunday: REST/Stretching
    Stretch 20 minutes ED, 20 minutes Foam Rolling ED, 10 minutes Mobility drills ED

    AAS Cycle:

    Test E 500mg (250mg Monday/Thursday)
    Week 1-12
    Adex 0.25-0.5mg EOD Week 1-12+PCT
    Clomid 50/50/50/50
    Nolva 40/40/20/20/20
    HCG: 500iu 2x week on cycle (IF Needed) Followed with HCG Blast 2 weeks after last pin: 1000-1500iu EOD for 10 days, followed by SERMS

    If you could give me any tips as to my diet 3J, i would GREATLY appreciate it, thanks buddy

    BBX

  9. #1759
    3J
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    Quote Originally Posted by ceej0103 View Post
    3J,

    Created a diet from your first post and figured out my TDEE is 3185 calories/day at 210, 18% BF and Medium workload (1.55 multiplier). I'm 30yo. My goal is to shred down to between 9-11% BF and drop down to 200 lbs.

    I'm doing 20% Fat, 40% carb, 40% Protein to hit my daily calorie goals.

    My macros are:
    70.78f 318.50c 318.50p

    So here's the question.

    I want to lose weight and despise cardio. I'm on a 6wk cycle of Propionate/Masteron. Should I reduce calorie intake proportionally by lowering each Macro by a percentage or should I shift calories around inside the macros?

    Another thing to keep in mind when answering is that I'm having extreme difficulty keeping up with the eating schedule with my hectic job. Eating one less meal during the day would be helpful.

    Sorry if this doesn't come out well...its cut from an excel spreadsheet I used to create the diet. Order of Macros is Cal/Fat/Carb/Protein. Already today I missed the can of Tuna at meal 3 and all of meal 6.

    Meal Type Amount CALORIE FAT CARB PROTEIN
    MEAL 1 Eggs White 16oz 250 0 0 50
    Oats 1 cup 311 5.1 54.3 13

    MEAL 2 Chicken 8oz 209 4.5 0 39.4
    drop carbs from this meal53.5 4.1

    MEAL 3 Tuna 1 can 220 5 0 41
    Sweet Pot 2 med 230 0.4 53.5 4.1
    drop carbs from this meal
    MEAL 4 Chicken 8oz 209 4.5 0 39.4
    Bluberry 2 cups 165 1 42 2.1
    make this your sweet potato.. drop the blue berries
    MEAL 5 Shake 3 scoop 365 5 40 40
    PWO

    MEAL 6 Avacado 1 277 25.4 14.8 3.5
    Turkey 8oz 392 22 0 44
    Yams 7oz 234 0.3 55.3 3
    Tuna 220 5 0 41
    no carbs before bed.. big mistake.. instaek of having yams here have a whole white bagel with your post workout shake.. make sure your whey shake is just that, whey protein, no carbs in it.. let the bagel handle the carbs




    CALORIES 3185 637 1274 1274
    GRAMS 70.78 318.50 318.50
    in bold
    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. #1760
    3J
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    Quote Originally Posted by slair View Post
    well i knew i would get hammered for my diet, and i know it isnt great, but believe it or not its way better than before....Just to give you an idea though, I generally change up what im eating, so its not that every day.

    As for your comment, are you suprised im as muscular as i am? or are you suprised im as lean as i am? Keep in mind, I am in the process of cutting, with a 300-400 calorie deficit from my tdee, so im not eating as much lately.
    And I did some research and agree that i should not take soy protein....too much bad crap about it. Unfotunately though, im lactose intolerant so whey is kinda out of the question. Any protein powder reccomendation for lactose intolerant people?


    Here was today's breakdown:

    Meal 1:

    1 cup oatmeal (real oats)
    1 medium banana
    creatine drink mix

    Meal 2 (post workout):
    9 oz steak, trimmed fat
    1 cup peas
    1 cup brown rice
    move the steak to your last meal
    meal 3:

    tuna fish sandwich (whole grain bread)
    1 apple
    handful of mixed nuts

    Meal 4:

    6.3 oz of salmon
    1 cup broccoli (cooked in water only)
    1 baked potatoe(no butter)

    Meal 5:

    1 Peanut butter jelly sandwich
    1 banana
    move this to meal 2.. i dont agree with pb sandwiches btw.. i'd rather you do 5oz lean protein and 8oz potato
    approx...2800 calories

    * not sure what to put into my breakfast for protein, I'm pretty much at my limit for total calories so i'd have to sub something out somewhere i think.
    remove some protein from another meal and do 1 whole egg and 4 whites
    bold
    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. #1761
    3J
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    Quote Originally Posted by ebracer05 View Post
    Hey 3J.. I'm excited to hear your advice!

    Stats
    Age - 25
    Weight - 177lbs
    Height - 5'11"
    BF - Scale says about 9%
    Goals - to be ~190lbs @ 5-6% BF. When I get there, I may want to get bigger. I started in January at 160lbs at 5-6% BF

    Meal 1 7:00 AM
    5oz Oats, 1oz Almonds, 3.6g Fish Oil, Multivitamin, Calcium/Vitamin D3
    where is the protein???
    17/24/524/52

    Meal 2 10:00 AM
    2.5oz Brown Rice, 52g Whey Shake, 5g Creatine Monohydrate
    drop the whey for real food
    58/6/531/56

    Meal 3 Noon
    5oz Brown Rice, 52g Whey Shake, 7oz 90/10 Beef cooked in 1tbs Coconut Oil
    so your having 50g whey and 9oz beef?? who ever needs 90g of protein in one sitting?? remove the whey here.. add 2 whole eggs and 8 whites to breakfast
    98/40/1000/56

    Meal 4 2:00 PM

    7oz 90/10 Beef, 1 cup Broccoli (usually more than 1 cup), and 1 cup of Almonds

    49/34/540/7

    Meal 5 5:00 PM

    8oz Tuna, 1 oz Almonds, and 1 serving Metamucil

    46/18/410/18

    Meal 5 8:00 PM
    7 Eggs, 3.6g Fish Oil, 200mg Niacin as Nicotinic Acid, 81mg Asprin.
    this needs to be beef
    42/39/530/0

    Other medications - 40mg Ritalin or 20mg Dexedrine (cycled monthly, and this has made it HARD to gain weight, fat or muscle) throughout the day and 1.5mg Klonopin at night. Also, 100mg Doxycycline BID for acne.

    Total Macros:

    309/161/3521/183

    I do not consume alcohol at this time.

    My routine is a 3 day split Mon/Wed/Fri. There is some variation with this due to my university schedule. Not all of my meals happen at the exact same time of day for the same reason. I try and time my workouts in between 2 meals so that one meal is pre WO and the other is post WO. Makes sense to me, but maybe you'll say that's not a good idea. That's why I'm here. I used to supplement with 30g waxy maize pre WO but I didn't feel like it helped. I also take my creatine on WO days 30 minutes before my set.

    All 3x8
    Mon ~6 PM
    Barbel Bench - 205/210/215
    Weighted Dips - 25/35/35
    Skulls - 75/75/75
    Incline Flies - 25/25/25

    Wed ~6 PM
    Deadlift - 255/265/275
    Weighted Wide Grip Pullups - 5/5/5
    Standing Military Press - 110/115/115
    Straight Bar Curl - 75/80/85

    Friday - Usually 11 AM
    Backsquat - 275/285/295
    Leg Lifts (in reps) - 10/14/18 or so
    Weighted Decline Situps - 25/25/27.5
    Am going to start lunges this week.

    BMR - 1951

    TDEE - 3024

    All right bro, let me know if I left anything out. Thanks for the advice!
    in bold
    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. #1762
    3J
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    Quote Originally Posted by forsaken3400 View Post
    NO OFFENCE to you at all. I am thinking of hiring you as a nutrition coach during my first cycle, however... obviously I am interested in your credentials and as to WHY you have such a great reputation on this thread..
    no offense taken at all.. i have a great reputation here because my clients show results.. simple as that.. whether im shredded or some fat slob it doesn't matter lol.. the advice i give works..
    For example if I were to compete in a natural show, I would hire a coach who has been SHREDDED, won trophies or has had clients win trophies etc....
    just because your good at winning shows doesn't mean your a good coach... maybe you just really understand how your own body works very well. but have no clue how to deal with other peoples bodies.. nutrition is a trial and error process.. those who are more experienced will minimize that trial and error process.. i have experience.. simple as that
    Say if my maintenance calories were 2000 on LIFTING days and I am bulking at 2200 calories - then I started a cycle of TEST.
    i would start you at 2500 calories and then wait.. yes, wait.. i am a reactionary nutritionist.. i watch to see how your body reacts to the diet and make changes based on that.. its an empirical approach to nutrition.. im not blinding guessing what you need.. im seeing it for myself through pics, measurements, etc... i would make changes based on that.. chances are i would go higher then 2500 calories though
    Obviously I need more calories to make the most of my cycle, would I gradually increase the calories?

    Would I shoot for a gain of 1-2 pounds a week with my diet? ( I noticed people say some interesting stuff in their logs like how in one week they'll gain 5 pounds then it'll just slow....)
    1-2lbs off cycle is the gold standard in weight gain or weight loss
    What is the optimal way of maximizing muscle gains without adding too much fat on this bulk,.

    Also when you get off the test, I understand its smart to keep a bulking diet so you don't 'lose your gains', however obviously on TEST you can eat a lot more while staying lean... so would it really make sense to stick to the same calorie intake as of what you were bulking on during the CYCLE?
    actually i would make you eat more then you did while you were on cycle.. there are specific foods also that will help your natty test recovery tremendously

    Hope to get a reply from you, Thanks big j
    any time bud... everythings in bold
    80% Diet 15% Training 5% gear

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  13. #1763
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    Quote Originally Posted by y4sm4ny View Post
    Hey 3j my name is Yasmany and i just finished joining this site today and this will be my very first post. I actually went through about 11 posts reading about everyone's diet and how you have helped them and i decided to join to see if you can help me out as well.
    I will be getting married in 3 months and i want to look my best for the wedding. I would greatly appreciate any help/advice you can give me.

    AGE 23
    WEIGHT 178 pounds/70.45kg
    HEIGHT 5feet 8 inches or 68 inches
    BF 13%
    GOALS: to have 8-10 BF at 190LBS.
    BMR = 1882.14
    TDEE = 3011.424


    I wake up at 9:30am my first meal is at 10am when i get to work.
    MACROS = protein/carbs/fat/calories
    MEAL 1 (10am)
    5 egg whites - 20/0/0/85
    whey protein - 25/05/5/120
    2 plain whole wheat breads- 8/24/2/138
    TOTAL 53/29/7/343

    MEAL 2 (12pm)
    9oz lean ground turkey- 60/0/1/294
    1/2cup brown rice- 10/70/1/63
    TOTAL 70/70/1/634

    MEAL 3 (2pm) same as meal 2
    9oz lean ground turkey- 60/0/1/294
    1/2 cup brown rice- 10/70/1/63
    TOTAL 70/70/1/634

    MEAL 4 (4pm)same as meal 2 and 3
    9oz lean ground turkey- 60/0/1/294
    1/2 cup brown rice- 10/70/1/63
    TOTAL 70/70/1/634

    MEAL 5 pre workout (6pm)
    protein shake- 25/5/5/120
    2oz almonds- 12/12/28/326
    banana- 1/30/0/110
    TOTAL 38/47/33/556

    MEAL 6 post workout (9pm or 9-30pm)
    6 egg whites- 24/0/0/102
    2 plain wheat breads- 8/24/2/138
    whey protein shake- 25/5/5/120
    TOTAL 57/29/7/360

    BEFORE BED TIME MEAL 7 (11 pm)
    1 cup low fat cottage cheese 28/6/2/163

    GRAND TOTAL OF 386 PROTEIN 321 CARBS 53 FAT 3324 CALORIES.
    NOTE*** if i did anything wrong let me know. i drink about 1 gallon of water everyday.
    this is what i been eating for the past 2 weeks let me know how it looks in your opninion.
    im a very disciplined person when it comes to eating so if there is anything i have to take out/replace/ re arrange somewhere else let me know ill do it.
    WORKOUT ROUTINE MONDAY-FRIDAY
    MONDAY chest/tricep
    4 sets of dumbell press (flat)
    set 1 (15-20 reps)40-50 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)80-90 lbs


    4 sets of dumbell incline press
    set 1 (15-20 reps)40-50 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)70-80 lbs


    4 sets of dumbell flies
    set 1 (15-20 reps)30-40 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)50-55 lbs

    3 sets of weighted dips
    set 1 ( 15-20 reps ) 45 pound attached
    set 2 ( 8-10 reps) 90 pounds attached
    set 2 ( 8-10 reps) 90 pounds attached

    TRICEPS
    4 sets of skull crushers (palm supinated)
    set 1 (15-20 reps ) 35-45 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 95-105

    3 sets of close grip bench press
    set 1 (15-20 reps )95 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)135 lbs
    I may do another tri workout depending on how i feel that day.

    TUESDAY legs/calves

    4 sets of leg extension
    set 1 ( 25-30 reps)50-70 lbs
    set 2 ( 20-25 reps)
    set 3 ( 15-20 reps)
    set 4 ( 10-15 reps)12-140 lbs

    4 sets of squats
    set 1 ( 15-20 reps)135 lbs
    set 2 ( 10-15 reps)
    set 3 ( 8-10 reps)
    set 4 (6-8 reps)225 lbs

    4 sets of leg press
    set 1 ( 25-30 reps)180 lbs
    set 2 ( 20-25 reps)
    set 3 ( 15-20 reps)
    set 4 ( 10-15 reps)450

    4 sets of leg curls ( laying down )
    set 1 ( 15-20 reps)40-60 lbs
    set 2 ( 10-15 reps)
    set 3 ( 10-15 reps)
    set 4 ( 10-15 reps)90-100 lbs

    4 sets of standing leg curls
    set 1 ( 15-20 reps)35 lbs
    set 2 ( 10-15 reps)
    set 3 ( 10-15 reps)
    set 4 ( 10-15 reps)55 lbs

    4 sets of standing calve raises
    this varies i sometimes go heavy weight low reps
    or i go light weight and alot of reps. i also do
    seated calve raises and same applies.

    WEDNESDAY back and bicep

    3 sets free weight pull ups
    8-15 pulls per set

    4 sets of lat pull downs
    set 1 (15-20 reps ) 120 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 180 lbs

    4 sets of dumbell row
    set 1 (15-20 reps ) 45 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 75-80 lbs

    4 sets of seated cable rows
    set 1 (10-15 reps)90 lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps) 150 lbs

    3 sets of pullovers
    set 1 (10-15 reps)60lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)75 lbs

    BICEPS

    4 sets of barbell curls
    set 1 (10-15 reps)65lb
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)105 lbs

    4 sets dumbell hammer curls
    set 1 (10-15 reps)30lbs
    set 2 (10-15 reps)
    set 3 (8-10 reps)
    set 4 (6-8 reps)45 lbs
    depending on how i feel that i do one more bicep exercise..
    usually the preacher curl. ( 3 sets)

    THURSDAY shoulder and traps

    4 sets of dumbell press supersetted with barbell shrugs
    SET 1 dumbell press (15-20 reps) 30- 40 pounds
    barbell shrug 10 reps 70 pounds

    SET 2 dumbell press (10-15 reps)
    barbell shrug 10 reps 70 pounds

    SET 3 dumbell press (10-15 reps)
    barbell shrug 10 reps 70 pounds

    SET 4 dumbell press (8-10 reps) 55-65 lbs
    barbell shrug 10 reps 70 pounds

    4 sets of dumbell standing lateral raise supersetted with barbell front raise

    set 1 dumbell lateral (15-20 reps)20 pounds
    barbell front raise 10 reps 50 lbs

    set 1 dumbell lateral (15-20 reps)
    barbell front raise 10 reps 50 lbs

    set 1 dumbell lateral (15-20 reps)
    barbell front raise 10 reps 50 lbs

    set 1 dumbell lateral (15-20 reps)35-40 lbs
    barbell front raise 10 reps 50 lbs

    3 sets (rear delt) dumbell bent over lateral raise

    set 1 (10-15 reps) 20lbs
    set 2 (10-15 reps)
    set 3 (10-15 reps)35 lbs

    TRAPS

    4 sets of dumbell shrugs
    sometimes i go heavy weight/little reps or
    light wegith/ high reps.

    4 sets of barbell shurgs ( back)
    sometimes i go heavy weight/little reps or
    light wegith/ high reps.


    Friday ( i like to hit chest legs and back on friday)
    i dont do it like i would regularly would but i would do 2 exercises 3-4 sets per exercise
    2 chest
    2 back
    2 legs


    SATURDAY/SUNDAY rest...

    i dont focus too much on the weight i focus on getting that pump and blood to that muscle and feeling the muscle tighten up. I like to keep perfect posture and perfect pace. im an extremely motivated person and i love working out/dieting and experiencing new ways to improve myself and my look. i do CARDIO about 3 x a week mondays wednesday and fridays. sometimes i dont because im not a huge fan of cardio.

    im planning on doing a test/equipoise/anavar cycle soon and i bought nolvadex already along with milk thistle,saw palmetto,cranberry pills, and something else i forgot the name of.i have cycled before but my diet was garbage and eneded up gaining to much fat. my goal for this cycle is to gain as much quality muscle as i can ( even if its just 10pounds ) but i want to look hard chisseled defined but with some volume.

    i know you have alot of people ahead of me that your trying to help im in no rush buddy take your time ill b checking up everyday to see your reply. thanks alot for any help and advice you give me.i appreciate it.
    ok lets get more realistic about your goals.. your 3 months out from your wedding.. your not going to reach your goals as stated in 3 months.. you wanna bulk or cut?
    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

  14. #1764
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    Quote Originally Posted by K-Rob9 View Post
    I play college baseball so itís hard to eat a very good diet when you donít have much money for groceries and all you can get is a half ass cafeteria food. In the summer when I can work and get my own groceries it will be easier but Iím not sure where to begin. Any help is greatly appreciated.
    Age: 19
    weight: 165lbs
    height:6í0Ē
    bf: 4.3%
    goals.. BF=? Weight= 185-190lbs of mostly muscle (Iím aware that my bf will undoubtedly increase due to a better diet and that Iím not going to be extremely cut)
    BMR: 3149.15
    TDEE: 5432.2875
    Workout Schedule: Typically workout on this schedule:
    Monday: Cardio/ legs
    Tuesday: Cardio/ Chest, arms, shoulder
    Wednesday: Cardio/ Abs/ Core
    Thursday: Cardio/ Chest, arms, shoulder
    Friday: Cardio/ legs, Abs/Core
    Sat.-Sunday- Off

    Meal 1: 2 eggs, 3 bacon, 2 pancakes, milk
    Meal 2: Small cheeseburger, small fries, Salad w/ eggs, ranch, cheese, Small PowerAde
    Meal 3: Spaghetti with sauce, fried okra, 12oz rootbeer
    Meal 4: 5 bean and cheese burritos, small side of sour cream, salsa, 12oz Lemonade
    Meal 5: Steak and potato soup(Campbellís Chunky Soup) 16oz milk

    This schedule obviously changes slightly from day to day according to what shit the cafeteria decides to feed us that day but not by much. Not sure how to calculate the cal/fat/carb/pro due to the nutritional facts not being posted but I obviously know that this diet isnít going to cut it when Iím trying to reach my goal.
    go ahead and redo your bmr/tdee you did it wrong
    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. #1765
    3J
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    Quote Originally Posted by BodybuilderX View Post
    Hey 3J!

    I am interested in Bulking up, I am determined and have the patience and the drive to succeed my goal, with the help of gear of course. But DIET is EVERYTHING, Need to make sure my diet is on track and good for me.

    Statistics:
    Age: 22 years old
    Height: 5'10 inches
    Weight: 175 lbs
    Gender: Male
    BF: 14% (Using BF Caliper/Have Excess Water weight from Creatine)
    Goals: Current BF: 15%, Goal: 12-14% while gaining lean mass, would like to gain 15lbs

    BMR: 1820 Calories
    TDEE: Daily Lifestyle: Moderate/High (Laying Brick/Contruction Worker) Activity Factor: High
    TDEE: BMRxTDEE=3460 Calories

    Daily Food Intake/Diet: cal fat carb prot

    Meal 1:
    10 egg whites 210/0.5/1/21
    1 egg yolk 65/3/2/6
    1/2 cup blueberries 80/2/18/3
    1/4 Almonds 120/8/4/3
    1 cup 1% Milk: 145/3/11/5
    1 WW Tortilla wrap 120/4/19/3

    Meal 2:
    1 Can Tuna 185/7/5/30
    1 Cup spinach leaves 17/1/3/1
    1/2 cup cherry tomatoes: 22/1/14/2
    1 tbsp Dijon mustard 50/4/5/1

    Meal 3:
    7oz chicken breast 290/4/3/38
    1/2 cup Greek Yogurt 130/5/15/19
    1 cup Mixed Veg 40/0/12/2
    2 cups Brown rice 360/3/27/3

    Meal 4:
    1 cup Jumbo Shrimp 265/7/3/26
    1 scoop Protein shake: 75/2/4/25
    1 cup Oats: 210/3/45/5
    1/4 cup Onions 25/2/8/1
    1/4 cup Garlic 16/1/7/2
    1/2 cup green pepper 23/1/9/1
    1/2 cup Crushed tomatoes 45/1/14/4
    drop the shrimp.. cholesterol is horrible in it.. do ground turkey
    Meal 4 1/2 Post Workout:
    1 scoops Protein powder: 75/4/8/25
    add white bagel
    Meal 5:
    6oz Salmon 180/10/3/30
    4oz Sweet potato 135/3/24/2
    1 tbsp Almon Butter 65/7/5/4
    1 cup Brussel sprouts 30/3/8/3

    Meal 6:
    1 cup Cottage cheese 130/2/6/28
    1 can Oysters 90/9/7/12
    1 cup Milk
    1 tsp Ground Flaxseed
    1 tsp coconut

    Total:
    Calories: 3496
    Fats: 110g
    Carbohydrates: 312g
    Protein: 303g
    Water intake: 3-4Litres

    I follow my diet As much as possible, I'm not perfect, I don't skip meals, but there are times when eating a proper Macro nutrient calculated meal is beyond my reach, therefore i opt for the second best option: Protein shake+Peanut butter+Walnuts OR Almonds+Low-fat milk+oats. Sometimes i also just have a Protein shake +oats with an apple/banana. BUT That is only for one meal. MY other 5 meals are always dial on. I also manipulate my carbs when bloating becomes too much of an issue.

    Workout Schedule:
    Monday: Morning Cardio 30 minutes (Roller Blades)/PM Workout: Chest/Triceps/Abs
    Tuesday:PM Workout: Back/Biceps/Calves
    Wednesday: No Morning Cardio/PM Punching Bag 30 minutes+Circuit Abs
    Thursday:PM Workout: Quads/Calves
    Friday: Morning Cardio 30 minutes (Stair-Stepper)/PM Workout: Shoulders/Traps/Abs
    Saturday: NO CARDIO/PM Workout: Hamstrings/Chest/Glutes
    Sunday: REST/Stretching
    Stretch 20 minutes ED, 20 minutes Foam Rolling ED, 10 minutes Mobility drills ED

    AAS Cycle:

    Test E 500mg (250mg Monday/Thursday)
    Week 1-12
    Adex 0.25-0.5mg EOD Week 1-12+PCT
    Clomid 50/50/50/50
    Nolva 40/40/20/20/20
    HCG: 500iu 2x week on cycle (IF Needed) Followed with HCG Blast 2 weeks after last pin: 1000-1500iu EOD for 10 days, followed by SERMS

    If you could give me any tips as to my diet 3J, i would GREATLY appreciate it, thanks buddy

    BBX
    you've done well bro.. cycle looks good... i would run hcg on cycle 500iu weekly personally.. why blast when you can keep it going

    you need a little more in the calorie range.. with the changes iv made you'll get it
    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. #1766
    3J
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    i wanna thank everyone for being patient with me... it gets busy here and there and i dont get around to this thread as often as i would like.. but i do try to get at it weekly at least..
    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

  17. #1767
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    Yea I know lol I would like to lean out a little bit but maintain as much muscle as possible.
    Or gain a few pounds 5 or 6 while cutting some fat. is there anyway to maintain this weight
    or gain a few pounds while dropping some fat?
    THANKS for the reply btw bro
    Last edited by y4sm4ny; 04-16-2012 at 10:21 AM.

  18. #1768
    Borderline Insane BodybuilderX's Avatar
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    Thanks 3J, appreciate it bro. And when you say, why do a blast when i can keep going, does that mean just cruise Human Chorionic Gonadotropin (HCG) throughout cycle until post cycle therapy (pct) treatment and forgot the blast?

  19. #1769
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    Thanks 3J i follow your advice with step by step and i getting good result.

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    I live in Australia so measurements are different but I will try to put the conversions in for you.


    Age: 17
    Weight: 80 kg / 176 lbs
    Height: 188cm / 6"2
    BF%: Rough estimate would be 12%-15%
    Goals: To weigh between 85kg-90kg/187lbs-198lbs, Not sure about body fat, probably around 18% or so not too fused on the fat i gain just the muscle. Put on a fair bit of muscle then cut later.

    BMR: 1688.5
    TDEE: 2731

    (these may be out a few digits, as not sure about bf% and etc.)







    Meal Cals/Carbs/Fats/Protein

    1: Oats Quick Sachets W/ 1/2 Cup Skim Milk x3, 1 cup of egg whites.
    625/78/8/51

    2: Wonder white whole meal bread slice x4, john west tuna can 95g, medium banana. 542/88/10/26


    3: Subway 12" pizza sub.
    834/83/37/38


    4: Chicken breast 250g/8.8oz, 1 tablespoon olive oil, 1 cup mixed vegetables, Ĺ cup of long grain brown rice, Ĺ cup of long grain white rice. 696/63/18/66


    PWO: ON serious Mass 1 scoop
    625/126/2/25


    5: Chicken breast 250g/8.8oz, 1 tablespoon olive oil, 1 cup mixed vegetables, Ĺ cup of long grain brown rice, Ĺ cup of long grain white rice. 696/63/18/66


    6: Premium ground beef 250g/8.8oz, 100g pasta. 496/31/14/59

    Totals: 4514/532/107/331


    This is my diet for now, I just wrote it out today to see how it would look. Please outline if things need to be added/subtracted from the diet. Also take into consideration, I live in Australia so some things may not be available or etc. I also still attend school (8:30am to 2:30pm) so In some meals I can't cook. I also eat some fruits in between meals such as bananas and apples.

    Some meals vary from time to time, like I may eat potatoes, throw in more pasta or not buy fast food.

    I train 5 days a week mon-fri and train Bi's,Tri's/Legs/Shoulders/Back/Chest.

    Thank you a lot
    Last edited by Mrnoodlehead; 04-17-2012 at 11:45 AM.

  21. #1771
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    What the hell have i been missing!

    First off 3j, i hope people realize the time you put into helping random people and before i get advice I want to thank you very much.

    Any help would be appreciated man. I have a hard time losing weight, im built like a football linebacker. My carbs are kept very low as I see this as the only way for me to slowwwwly lose fat.

    5'8
    195
    I would guess 14% BF
    I just started my Test E, Primo and Anavar (var) cycle and i do cardio 4 days a week walking on an incline on a treadmill.

    5:30am - 4 egg whites,2 whole eggs
    1/2 cup dry oats
    cal411/carb31/fat12/pro41

    8:30am - Optimimum Shake (1 scoop)
    118/3/1/23

    12pm - 1 cup spinach
    8 oz. ground turkey
    519/8/34/41

    3:30pm - Preworkout shake (1 scoop)
    118/3/1/23

    5pm - Post workout shake (2 scoops)
    240/6/2/48

    6:30pm - 11 oz tilapia
    1 cup spinach
    299/6/2/61

    9-9:30pm - 4 humapro pills

    Total - 1701/56/52/236 (Without humapro pills)

    Sample diet, ill sub for the turkey with fish or chicken.

  22. #1772
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    First post guys, not cycling anytime soon, but a friend of mine said to come on here for some good diet advice. So I read the OP but I am unsure what my bf% is, so here are some pics, can anyone help out?

    No pump in these
    Attached Images Attached Images

  23. #1773
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    Read 3j's Nutritional guideline, calculate your BMR+TDEE and post your diet and you will get feedback from the man himself.

    Ps: BF i would assume to be 11%.

  24. #1774
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    Quote Originally Posted by BodybuilderX View Post
    Read 3j's Nutritional guideline, calculate your BMR+TDEE and post your diet and you will get feedback from the man himself.

    Ps: BF i would assume to be 11%.
    Ya definitely planning on it, just need my bf% to calculate it all

    and 11%, r u sure? I was thinking like 14-15% if I'm lucky

    Is there another section I should post this in for responses?

  25. #1775
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    Quote Originally Posted by bostondparty View Post
    Ya definitely planning on it, just need my bf% to calculate it all

    and 11%, r u sure? I was thinking like 14-15% if I'm lucky

    Is there another section I should post this in for responses?
    I'm 18% right now and look sloppy compared to you...I think he's on the money at 11%. I would have ranged you between 9-11% also.

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