Free Diet Advice from 3J

[3J]

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

go ahead and email me bro

[3J]

Thanks 3J, appreciate it bro. And when you say, why do a blast when i can keep going, does that mean just cruise HCG throughout cycle until PCT treatment and forgot the blast?

yup 500iu weekly..

[3J]

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, ½ cup of long grain brown rice, ½ 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, ½ cup of long grain brown rice, ½ 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

drop the weight gainer post workout for a 50g protein shake and two slices white bread.. i know its hard to get a bagel there..

and where are the damn veggies?? if i were you i would drop a carb source for some black beans or red kidney beans.. meal 5 looks like a good place to do it.. cut your rice in half and add 1 cup of beans

[3J]

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 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.

please repost this with your bmr/tdee.. you can find the formula in post 1

[Mrnoodlehead]

drop the weight gainer post workout for a 50g protein shake and two slices white bread.. i know its hard to get a bagel there..

and where are the damn veggies?? if i were you i would drop a carb source for some black beans or red kidney beans.. meal 5 looks like a good place to do it.. cut your rice in half and add 1 cup of beans

Thanks heaps 3J, I will buy some whey protein within next week and have some bread pwo. I shall also substitute some rice for beans thanks heaps

[tcline1791]

age- 21
height- 6ft
weight- 215
bf- 21%
bmr- 2039
tdee-3161

did weight about 280 two years ago got all the way down to 180 around 17%bf about 8 months ago completely natty been lifting for those two years solid gains have started to slow down ALOT i know i need to cut some bf but due metabolism and poor genetics i dont ever see myself getting very lean i want to clean bulk up a little bit and this is the diet ive came up with
1.5 cup oats- 450 cals- 9g fat- 81 g carbs- 15g protein
2 eggs- 144 cals- 10g fat- .8g carbs- 12g protein
3 egg whites- 48 cals- .3 g fat- .6 g carbs- 10.8g protein
1 banana 105 cals- .4g fat- 27g carbs- 1.3g protein



total 747 cals- 19.7g fat- 109.4g carbs 39.1g protein

2 cans tuna- 200 cals- 2g fat- 0g carbs- 44g protein
1 cup spnach 7 cals- .1 fat- 1.1g carbs- 1g protein
1.5 cup brown rice 324 cals- 2.7g fat- 67.2 g carbs- 7.5g protein
2 tbs italtion dressing- 86 cals- 8.4g fat- 3g carbs- .2 g protein

total 617 cals- 13.2g fat- 72.4g carbs- 52.7g protein

meal 3 1-2 hours prior (pre-workout/pre-cardio)
1 cups oatmeal- 300 cals- 6g fat- 54g carbs- 10g protein
1 can tuna- 100 cals- 1g fat- 0 carbs- 20 g protein

30 min prior to weight trainging
1 scoop protein- 120 cals- 1 g fat- 3g carbs- 24g protein


total- 520 cals- 8g fat- 57g carbs 54g protein

meal 4
1 chicken breast- 284 cals- 6.2g fat- 0 carbs- 53.4g protein
1 sweet potato- 103 cals- .2g fat- 23.6g carbs- 2.3g protein
broccoli- 30 cals- .3 g fat- 5.8g carbs- 2.5g protein
.5cup brown rice- 108 cals- .9g fat- 22.4g carbs- 2.5 g protein

total- 525 cals- 7.6g fat- 51.8g carbs- 60.7g protein


meal 5

1.5 scoops protein- 180 cals- 1.5g fat- 4.5g carbs- 36g protein
16 oz milk- 204 cals- 4.8g fat- 24.4g carbs- 16.4g protein
2tbs natty pb- 190 cals- 16g fat- 6g carbs- 7g protein

total 574 cals- 22.3g fat- 34.9g carbs- 59.4 g protein


all together 2983 cals- 70.8g fat- 325.5g carbs- 265.9g protein
637.7cals- 1302cals- 1063.6 cals
20% 44% 36%

[G03ixxer6]

bmr - 2011
tdee - 3,468

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 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.

[3J]

age- 21
height- 6ft
weight- 215
bf- 21%
bmr- 2039
tdee-3161

did weight about 280 two years ago got all the way down to 180 around 17%bf about 8 months ago completely natty been lifting for those two years solid gains have started to slow down ALOT i know i need to cut some bf but due metabolism and poor genetics i dont ever see myself getting very lean i want to clean bulk up a little bit and this is the diet ive came up with
1.5 cup oats- 450 cals- 9g fat- 81 g carbs- 15g protein
2 eggs- 144 cals- 10g fat- .8g carbs- 12g protein
3 egg whites- 48 cals- .3 g fat- .6 g carbs- 10.8g protein
1 banana 105 cals- .4g fat- 27g carbs- 1.3g protein



total 747 cals- 19.7g fat- 109.4g carbs 39.1g protein

2 cans tuna- 200 cals- 2g fat- 0g carbs- 44g protein
1 cup spnach 7 cals- .1 fat- 1.1g carbs- 1g protein
1.5 cup brown rice 324 cals- 2.7g fat- 67.2 g carbs- 7.5g protein
2 tbs italtion dressing- 86 cals- 8.4g fat- 3g carbs- .2 g protein

total 617 cals- 13.2g fat- 72.4g carbs- 52.7g protein

meal 3 1-2 hours prior (pre-workout/pre-cardio)
1 cups oatmeal- 300 cals- 6g fat- 54g carbs- 10g protein
1 can tuna- 100 cals- 1g fat- 0 carbs- 20 g protein

30 min prior to weight trainging
1 scoop protein- 120 cals- 1 g fat- 3g carbs- 24g protein


total- 520 cals- 8g fat- 57g carbs 54g protein

meal 4
1 chicken breast- 284 cals- 6.2g fat- 0 carbs- 53.4g protein
1 sweet potato- 103 cals- .2g fat- 23.6g carbs- 2.3g protein
broccoli- 30 cals- .3 g fat- 5.8g carbs- 2.5g protein
.5cup brown rice- 108 cals- .9g fat- 22.4g carbs- 2.5 g protein

total- 525 cals- 7.6g fat- 51.8g carbs- 60.7g protein


meal 5

1.5 scoops protein- 180 cals- 1.5g fat- 4.5g carbs- 36g protein
16 oz milk- 204 cals- 4.8g fat- 24.4g carbs- 16.4g protein
2tbs natty pb- 190 cals- 16g fat- 6g carbs- 7g protein

total 574 cals- 22.3g fat- 34.9g carbs- 59.4 g protein

eat real food.. drop the shake
all together 2983 cals- 70.8g fat- 325.5g carbs- 265.9g protein
637.7cals- 1302cals- 1063.6 cals
20% 44% 36%

add a meal 6.. either 2 cups cottage cheese.. 2 cups nonfat plain greek yogurt or ideally 6oz 93/7 or leaner ground beef, or london broil

that will give you the calories to get to about 3200 calories.. that should be your starting point

[3J]

bmr - 2011
tdee - 3,468

bmr - 2011
tdee - 3,468

Quote:
Originally Posted by g03ixxer6
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 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.


so here is the issue my man.. your starving yourself.. your body has stalled due to it..

1. drop all your shakes but the post workout one.. eat real food
2. add 1/2 tablespoon olive oil to 3 salads that you will add to the diet.. and also add 3 tablespoons peanut butter..
3. make sure your whey shake is just that whey.. nothing more. (like a weight gainer)
4. the only carbs your having is in the morning.. drop them and replace with 2 whole eggs.. go full keto

[tcline1791]

add a meal 6.. either 2 cups cottage cheese.. 2 cups nonfat plain greek yogurt or ideally 6oz 93/7 or leaner ground beef, or london broil

that will give you the calories to get to about 3200 calories.. that should be your starting point

appreciate it 3j

[G03ixxer6]

damn....interesting. thanks bro ill try it out. when/if i re-feed on the weekend I should eat carbs then, correct?

[Wildebeest]

Hey 3J, I would massively appreciate a hand in checking this out! Cheers mate.

Age - 27
Height- 6'1"
Weight - 199lbs
BF - 20%
BMR - 1933
TDEE - 2996

A week in to a 12 week T3/Albuterol/test C cutting cycle. Do fasted cardio everyday, train MMA 4 days a week and 2 day weights split focussing on heavy compound movements.

Goals: Looking to cut to 13% BF by Week 12.

My Diet

Breakfast

2/3 cups rolled oats
2 scoops protein powder
15g natty PB

P/F/C: 59/16/42 561cals

Lunch

300g chicken breast
125g brown rice
75g baby spinach
1/2 tsp olive oil

P/F/C: 77/9/45 595cals

Snack/Pre-Workout

PB&J Sandwich on Spelt Bread

P/F/C: 16/11/24 274 cals

During Workout

40g malto
2 scoops whey

P/F/C: 48/0/40 398cals

Dinner

300g chicken breast
125g broccoli
1/2 tsp olive oil
1tbsp 70% reduced fat sour cream

P/F/C: 74/10/2 403 cals

Pre-Bed
2 scoop casein powder

P/F/C: 40/1/3 180 cals

Total: 2411 cals, 313g protein, 47g fat, 155g carbs

What do you reckon?

[CuriousNewb]

Quick question 3j. What are your thoughts on waxymaize? I currently think that maltodextrin is far superior PWO. I've read that waxy maize is actually low GI and not useful PWO. Assuming one wants to drink high GI carbs and spike insulin PWO.

Your thoughts?

[roidz11]

Im on test prop i gained 3-4 pounds at the end of week 3 and i woke up today and i weigh the same as i did before the cycle...im losing weight

im eating egg whites, chicken and rice, tuna,whole wheat pasta, turkey cheese and some mayo on whole wheat bread, 2 protein shakes a day, and some casein before bed and sometimes ill have steak

[TryinToGetStrong]

3j I need your help! I need to get back into shape this summer.

Age: 25
Height: 6'1
Weight: 225
BF: 21%
Goals: I would like to lose a good 20-25lbs and drop maybe 6-8% BF, I like being right around the 200lb mark. I have lost 5lbs in the last 3 weeks with cutting some calories and doing insanity for cardiio, but I will be hitting the gym back up starting next week. I will still be doing insanity for cardio.

As of right now I have no set things to eat, I have just been eating less than 2300 calories a day for a few weeks. I eat lean cuisine meals for lunch usually, and my wife makes dinner usually with either ground turkey, ground chicken, chicken breast, or lean beef. I generally only eat 3 times a day with a couple snacks.

BMR: 2115.28
TDEE: 2908.51

[bostondparty]

Skipped me

or did I not do my calculations right?

[TryinToGetStrong]

Skipped me

or did I not do my calculations right?

He's a busy man, I'm sure he will get to us. Or if you guys buy a package from his site I am sure you will get much better input and much faster.

[Ritzhaupt]

age 20
weight 219
height 5'10"
bf 19-21%
goals To cut down to 12%. For now in college I think that's much more sustainable than sub 10%. After this cut I'll be drinking on weekends so I want to have a bit of room for those cals. Also, I want to let my skin tighten up at 12% or so, I was 305lbs a little over a year ago

TDEE I have actually been working on nailing this exact number for 3 weeks now, and it's very close to 3100 or 3200. My diet wasn't consistent other than going for 3000-3300 cals per day with at least 200g protein.


I wrote a meal plan of my own for this cut, writing it from memory at the moment (at the library, diet is on my desk at home) so I only know the total macros. I'd really appreciate some input!

Meal One
2 whole eggs
4 eggwhites
2 pc whole wheat toast - usually plain but sometimes spray butter

Meal Two - Preworkout - I know your post says whey only for post workout, but I've found that this meal is the perfect preworkout meal for me. It's got the calories/carbs I need for energy but is still lighter on my stomach.
2 servings oats
2 scoops whey

Meal Three - Postworkout
Two 92% lean beef patties
Two whole wheat buns
Two slices low-fat pepperjack cheese

Meal Four
8oz chicken breast
Mixed veggies

Meal Five
3 whole eggs
2 scoops whey

Total Macros - 2510 cals 280g protein/71g fat/187g carb

Also taking 3g fish oil and 1g taurine per day


In meal five I am trying to figure out what to replace the whey with. Any ideas? I suppose I could do more chicken. I tried making the food as easy as possible to prepare so that I can maintain this diet during hectic exam weeks or the days where I'm all over the place between class/friends house/gfs house etc.


Training
I tore my LCL front squatting about 7 weeks ago (But i finished the rep and PRd at 295! haha), so for legs I can only directly hit hamstrings and calves. Been indirectly hitting quads a bit on deadlifts and resistance stair stepper.

Split is
Chest/Tri/Shoulder
Off
Back/Legs/Bicep
Abs/Forearms/Cardio
Off
Repeat

This split might seem really strange, but I handle high volume really well and have been making some good progress. Usually can maintain full intensity in these 5 day cycles for 25-30 days before I take a 3-4 day break.

[Turbin]

Hey 3J, I need your help.

Age: 18
Weight: 175
Body Fat: 4%
Height: 185 cm

Breakfast 7 am
3 egg whites
3 whole eggs
3 spoons of white oats with 1 yogurt

Meal 2 9 am
250 grams of Turkey
2 white toast buns
1 apple

Meal 3 12 pm
2 cans of tuna
4 whole grain toast buns
1 apple

Meal 4, 3 pm
1 plate of white rice
1/2 boiled chiken
veggies

Meal 5 at 8 pm
post training protein shake
60 g of protein, 600 calories, 80 carbs

Meal 6
250 g of steak
1 plate of white rice



I'm trying to put on some lean mass. I'm already ripped and lean but not big. My bench press is 240 lbs and my lat pull down is 290 lbs. I workout with the heaviest dumbbells at the gym but I just stopped getting bigger. A little advice would be appreciated. Thanks

[Arm2]

Hello 3J,

I heard you were the man to talk to about diet critique, so hope you can help me out with mine.

My stats are:

Age: 22
Weight:166.45 lb
Height: 5.9 feet
Bf: unknown
BMR: 1850
TDEE: 2867


My goal is to gain some lean muscle mass and cutting some fat. My goal is to be around 185 lb, leaned out. As I dont know what my bf is yet, I will have to figure out somewhere to have it measured, but for now:

My normal day consists of:

meal 1:
4 egg whites
2 whole eggs
1 Banana
150 grams of oats
450 grams of light milk 1.5%

Carbs: 193/ fat: 40/ Protein: 85

-- Workout for 1 hour, and 20-30 min cardio

meal 2:
Banana
Proteinshake

Carbs: 35 / fat: 3/ Protein: 54

meal 3:
250 grams of chicken breast
250 grams of cooked Whole wheat spaghetti

Carbs: 66 / fat: 9 / Protein: 69

meal 4:
200 grams of Ground beef 95% lean
150 grams of boiled potatoes
250 grams of kidney beans

carbs: 88 / fat: 14 / Protein: 76

meal 5:
200 grams of chicken breast

Calories all in all:
3553
Carbs: 382 grams / fat: 73 grams / Protein: 329 grams


I workout 4-5 times a week for 1-1.5 hour.

Any advice would be greatly appreciated

[traindude]

Thank you 3J!

age:18
weight:143LBS
height:5'8"
bf:14%
goals: 10%BF and put more mucle mass.I'm a beginner bodybuilder,so I just want to experiment everthing myself.

BMR:1563
TDEE:2345

meal1 cal/fat/carb/pro
4 egg whites 68/0/0/14
1 whole egg 74/5/0/6
1 cup of oats 213/3/43/6

meal2 cal/fat/carb/pro
200g chicken breast 220/2/0/46
1 cup of brown rice 216/2/45/5
1 cup of veggies

meal3 cal/fat/carb/pro
200g chicken breast 220/2/0/46
1 cup of brown rice 216/2/45/5
1 cup of veggies

meal4 cal/fat/carb/pro
100g chicken breast 110/1/0/23
1/2 cup of oats 156/3/27/7
100g white potato 109/0/25/2
1/2 tablespoon olive oil 60/7/0/0

pwo cal/fat/carb/pro
whey shake 130/0/0/24
1 banana 105/0/27/1

meal5 cal/fat/carb/pro
4 egg whites 68/0/0/14
1 cup of white rice 242/0/53/4
1 cup of veggies

meal6 cal/fat/carb/pro
200g lean ground beef 274/10/0/42
1/2 tablespoon olive oil 60/7/0/0
1 cup of veggies

Calories: 2541 Fat: 44 Carbs: 265 Protien: 245

I know 3J you are busy,anyway,thank you!

[Rocky33]

3J looks like you have your hands full here buddy, and I'm sure for good reason. I was referred over to you by DaDawg.

For the past day I've written down what I have eaten to give you an idea of my diet. The following is my diet, more or less what I try to do each day... looking at it actually broken down, in hindsight it looks like I may be neglecting my carbs a little.

PLEASE NOTE: I will be starting a Halo-Plex, Cyp250 bridge in a few weeks and thus why I am posting here. This will be my first time on gear.

I will be running Halo from weeks 1-about week 5. I have to travel unfortunately so I will be cutting the hplex just a few days short of 5 weeks. I will be running cyp from weeks 1-12 at 375mg per week, 1 pin per week. I will follow with proper PCT with HCG, Nolva, clomid and Aromasin.

AGE: 24
Weight: 165
Height: 5"7'
BF%: 8-9%
Goals: Obtain a physique of around 180lbs with 8%bf. I want to be astetically pleasing without
looking too bulky. I have extremely small joints. Its nothing to gloat about but rather just
facts. I wear 28inch pants with a belt. Without a belt they fall off. I have friends who are
about the same weight as me with even lower bf% and I look 2x the size of them.

9:30am
Once slice multigrain 70 calories 3g pro 13g carbs 1g fat
5 eggwhites 75 calories 15g pro 3g carbs 0 fat
1 greek yogurt 130 calories 11g pro 21g carbs 0 fat
3.6g omega 3-6-9 37 cal 3.7g fat
Coffee

12:00
2 scoops whey in water 270cal 60pro 6carb 2fat
2.5g omega 3-6-9 25cal 2.5gfat

2pm
2 slices tuna sashimi 240cal 55g pro 1g fat
1 slice salmon sashimi 120cal 17g pro 5.5g fat
1.5 cup brown rice 330cal 6.7g pro 68g carbs 2.5gfat

3pm Preworkout
1 slice multigrain 70 calories 3g pro 13g carbs 1g fat
5 eggwhites 75 calories 15g pro 3g carbs 0 fat

5pm Postworkout
2scoops whey in water 270cal 60pro 6carb 2fat
2.4 omega 3-6-9 25cal 2.5gfat

8:30pm
8oz steak 450cal 50g protein 0carbs 28g fat
1 cup veggies 110cal 5.2pro 24carb 0fat

11pm
fat free cottage cheese 110cal 11pro 5carbs 4.5fat
1/4 scoop whey 35cal 7.5pro 1carb .5fat
5 sliced almonds 40cal 1.5pro 0carb 3.5fat
1/2 tbsp PB 47cal 2pro 1.5carb 4fat

CAL: 2529
PROTEIN: 322g
CARBS: 164.5g
FAT: 65g

BMR: (low BF%)1789
TDEE: 3130.75

LATEST PICTURE (I guessed on my BF, this pic will serve you better at understanding where I am):
postimage.org/image/kwx8iyq9b/

3J I greatly appreciate your help. Any other information you need, please let me know!

Rocky

[Hopefuldoc2012]

27 y/o
196 lbs
5'6"
18% (calipers) 27% (bodpod - equivalent to underwater weighing)
Goals: Get bf % low enough to do 1st cycle - maybe 10-15% (by calipers) bf with minimal loss of muscle mass - then planning test e @ 250 mg twice weekly (500 mg total) x 10 weeks

LBM: 65 kg (per bodpod)
BMR: 1774 kcal
TDEE (moderate activity): 2749 kcal
Workout split: Legs/Chest/Back/Shoulders/Arms and Abs
Cardio: 60 minutes x 5 days per week

Typical diet (todays exact diet):

Meal #1:

1 tbsp peanut butter 95/3.5/3.5/8
2 45 calorie whole wheat slices 90/6/18/1
2 tbsp sugar free strawberry jam 20/0.4/10/0
1 gogurt 70/2/13/0.5

275 kcal/9.9/31.5/9

Meal # 2:

1 scrambled egg 91/6/1/1/6.7
.5 cup egg whites 67/13/2.7/0
.5 medium tomato 11/0.6/2.5/0.1
1 cup broccoli 120/5/14/5
4 second spray Pam 28/0/0/2.7

317 kcal/24.6/20.2/9.5

Meal # 3:

2 Swai fish fillets 196/42/9/2
1 slice velvet cheese 50/3/2/4
2 oz light sour cream 77/2/4/6
4 servings herdez salsa 50/0/5/0

373 kcal/47/20/12

Meal # 4 (post workout):

2 scoops hydro whey protein powder 280/60/4/2
8 oz Simply apple juice 120/0/30/0
Creatine

400 kcal/60/34/2

Meal #5:

8 oz 95% lean ground beef 372/59/0/13
1 tbsp spicy bbq sauce 22/0/5.5/0
1 slice reduced fat pepperjack cheese 60/5/0/4

454 kcal/64/5.5/17

Meal #6 (post cardio):

8 oz 96% lean ground beef - pan broiled 372/59/0/13
.5 cup 1% cottage cheese109/16/7.3/1.8
Fish oil 36/0/0/4
Multivitamin
Melatonin

517 kcal/75/7.3/18.8

Totals: 2336kcal/282 g protein/122 g carbs/75 g fat (32 saturated)

Current condition pics with one pic of me at my best 1 yr ago (you'll have to cut/paste the URL into your browser):

s149.photobucket.com/albums/s53/dwkwb8/Cutting%20Cycle%20Progress/

Thanks for all your help! Strongly considering buying a package on your site.

[VanCity34]

27 y/o
196 lbs
5'6"
18% (calipers) 27% (bodpod - equivalent to underwater weighing)
Goals: Get bf % low enough to do 1st cycle - maybe 10-15% (by calipers) bf with minimal loss of muscle mass - then planning test e @ 250 mg twice weekly (500 mg total) x 10 weeks

LBM: 65 kg (per bodpod)
BMR: 1774 kcal
TDEE (moderate activity): 2749 kcal
Workout split: Legs/Chest/Back/Shoulders/Arms and Abs
Cardio: 60 minutes x 5 days per week

Typical diet (todays exact diet):

Meal #1:

1 tbsp peanut butter 95/3.5/3.5/8
2 45 calorie whole wheat slices 90/6/18/1
2 tbsp sugar free strawberry jam 20/0.4/10/0
1 gogurt 70/2/13/0.5

275 kcal/9.9/31.5/9

Meal # 2:

1 scrambled egg 91/6/1/1/6.7
.5 cup egg whites 67/13/2.7/0
.5 medium tomato 11/0.6/2.5/0.1
1 cup broccoli 120/5/14/5
4 second spray Pam 28/0/0/2.7

317 kcal/24.6/20.2/9.5

Meal # 3:

2 Swai fish fillets 196/42/9/2
1 slice velvet cheese 50/3/2/4
2 oz light sour cream 77/2/4/6
4 servings herdez salsa 50/0/5/0

373 kcal/47/20/12

Meal # 4 (post workout):

2 scoops hydro whey protein powder 280/60/4/2
8 oz Simply apple juice 120/0/30/0
Creatine

400 kcal/60/34/2

Meal #5:

8 oz 95% lean ground beef 372/59/0/13
1 tbsp spicy bbq sauce 22/0/5.5/0
1 slice reduced fat pepperjack cheese 60/5/0/4

454 kcal/64/5.5/17

Meal #6 (post cardio):

8 oz 96% lean ground beef - pan broiled 372/59/0/13
.5 cup 1% cottage cheese109/16/7.3/1.8
Fish oil 36/0/0/4
Multivitamin
Melatonin

517 kcal/75/7.3/18.8

Totals: 2336kcal/282 g protein/122 g carbs/75 g fat (32 saturated)

Current condition pics with one pic of me at my best 1 yr ago (you'll have to cut/paste the URL into your browser):

s149.photobucket.com/albums/s53/dwkwb8/Cutting%20Cycle%20Progress/

Thanks for all your help! Strongly considering buying a package on your site.

i think i might steal ur meal plan. hehehe ...

[Hopefuldoc2012]

Haha