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  1. #1776
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    Quote Originally Posted by 3J View Post
    in bold
    Kind appreciation for your advice.

  2. #1777
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    Quote Originally Posted by ceej0103 View Post
    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.
    Alright I'll trust you guys and figure it @ 11%

  3. #1778
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    Age: 24
    Weight: 170
    Height: 6'1
    Bodyfat?: 11%
    Goals: Bulk, put on as much fairly lean mass as possible.
    BMR: 1,855.49
    TDEE: 2,551.29875 (currently, but just starting a more physical job) - 3,061.5585 (guessed between moderate and very active)

    Foods Calories Carbs Fat Protein
    Breakfast

    6 Large Egg Whites 102 / 1g / 0g / 21g
    2 whole egg 140 / 0g / 9g /12g
    Lunch
    Lay's - Baked - Sour Cream and Onion- Subway Little Bags, 1 package (1.125 oz, 31.8g) 140 / 24g / 4g /2g
    Subway - 12" Oven Roasted Chicken - Italian, Lettuce, American, Black Olives, 690 / 84g / 18g / 48g
    Between Lunch and Dinner
    Pink Salmon Skinless & Boneless 5.2 oz (56g) 182 /0g / 4g /34g
    Dinner
    Chicken Breasts Boneless Skinless 12oz 360 / 0 /5 /78
    Post Workout
    Body Fortress - Super Advanced Whey Protein Powder Cookies N' Cream, 1 scoop 140 /4g /2g /26g
    2% Reduced Fat Milk, 1 cup 130 / 12g / 5g / 8g
    Snacks & Extras
    Nature Made - Omega-3 Fish Oil 1200 Mg Softgels, 2 softgels 25 /0g / 3g / 0g
    Eat Good Look Great Pure Protein Bar Chocolate Deluxe - Protein Bar (Usually between breakfast and lunch) 180 / 17g / 5g /20g

    Totals 2,099 /144 / 55 /249

    Was cutting down excess body fat, but now I am looking to start putting on some mass and start a bulk. Thanks 3J appreciatted!

  4. #1779
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    hey 3j,

    great work, a friend of mine has put me onto this page and has had info off you in the past, so i am going to give it a go.
    im looking at losing body fat and retaining as much muscle as i can, any info or help
    would greatly appreciated.


    Age: 26
    Weight: 209 pound
    Height: 185cm

    Bodyfat: 13%

    Bodyfat goal: 8-9%

    BMR: 2154
    Total daily expenditure: 3339

    Training 5 days a week. Times range from 60-120mins bodybuilding and crossfit.

    Mon: crossfit + upper chest
    Tues: off
    Wed: crossfit + arms
    Thur: off
    Fri: crossfit + shoulders
    Sat: chest, tri, core
    Sun: back, bicep, calf

    Cardio comes from an hour of crossfit 3 times a week. I will be adding more cardio from next month when the British summer decides to start. I train a lot of legs in crossfit that’s why I concentrate the other parts of the body the rest of The time I train. I also work as a painter and decorator so my job is quite physical as well through out the day.

    Current diet.
    Protein (G), carbs (G), fat (G), kcal

    Training day.

    Meal 1 - 7:30am
    Protein shake with water
    Flora light spread 10g
    3 weatabix
    half grapefruit
    26/40/6/378

    Meal 2 – 10am
    Bran flakes 70g
    lacto free milk 100ml
    Chicken breast 200g
    Apple
    55/62/3/531

    meal 3 - 1pm
    brown pasta 75g
    stir in sauce
    chicken breast 200g
    57/59/12/583

    meal 4 – 3:30pm
    no added sugar muesli 60g
    lacto free milk 100ml
    protein shake with water
    27/41/4/355

    TRAIN 5:00pm – 7:00pm

    Posts workout shake
    Protein shake with water
    22/0/2/98

    Meal 5 - 7:30
    turkey breast 200g
    potato wedges 150g
    45/37/12/540

    Meal 6 – 10pm
    Milk pro and whey mix with water
    Almonds 50g
    34/0/27/370

    DAILY TOTALS:
    Protein:266g carbs:239g fat:66g calories:2,757

    On my non training days I will look to lower portion sizes. For my main meal at 7:30pm I eat complex carbs instead of simple carbs.


    Fluids.
    I drink around 4 litres of water a day. Il have 1-2 cups of tea or coffee with a small amount of milk.
    I also add 3 green tea bags into my 2litre bottle of water to drink through out the day in work.


    Supplements.
    Whey protein, milk protein, Bcaa,
    omega 3's, multi vitamin,
    creatine monohydrate, glutamine,
    dissolvable dietary fibre, green tea extract.

    i am considering doing a cycle of clenbuterol or do you think this is unnecessary.

    thanks again.

  5. #1780
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    Quote Originally Posted by y4sm4ny View Post
    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
    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. #1781
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    Quote Originally Posted by BodybuilderX View Post
    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 PCT treatment and forgot the blast?
    yup 500iu weekly..
    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. #1782
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    Quote Originally Posted by Mrnoodlehead View Post
    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
    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

  8. #1783
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    Quote Originally Posted by G03ixxer6 View Post
    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.
    please repost this with your bmr/tdee.. you can find the formula in post 1
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

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

  9. #1784
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    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

  10. #1785
    Rookie tcline1791's Avatar
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    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%
    Last edited by tcline1791; 04-28-2012 at 06:10 PM.

  11. #1786
    Junior Bodybuilder G03ixxer6's Avatar
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    bmr - 2011
    tdee - 3,468

    Quote Originally Posted by g03ixxer6 View Post
    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.
    Last edited by G03ixxer6; 04-29-2012 at 04:10 PM.

  12. #1787
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    Quote Originally Posted by tcline1791 View Post
    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
    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

  13. #1788
    3J
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    Quote Originally Posted by G03ixxer6 View Post
    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 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.


    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
    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. #1789
    Rookie tcline1791's Avatar
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    Quote Originally Posted by 3J View Post
    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

  15. #1790
    Junior Bodybuilder G03ixxer6's Avatar
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    damn....interesting. thanks bro ill try it out. when/if i re-feed on the weekend I should eat carbs then, correct?
    Last edited by G03ixxer6; 04-30-2012 at 08:16 PM.

  16. #1791
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    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?

  17. #1792
    Naturally Bulking CuriousNewb's Avatar
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    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?

  18. #1793
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    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

  19. #1794
    Infantryman! TryinToGetStrong's Avatar
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    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
    Last edited by TryinToGetStrong; 05-01-2012 at 09:55 PM.

  20. #1795
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    Skipped me

    or did I not do my calculations right?

  21. #1796
    Infantryman! TryinToGetStrong's Avatar
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    Quote Originally Posted by bostondparty View Post
    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.

  22. #1797
    Rookie
    Join Date
    Apr 2012
    Posts
    3
    Rep Power
    0
    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.

  23. #1798
    Rookie
    Join Date
    May 2012
    Posts
    1
    Rep Power
    0
    Help needed
    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
    Last edited by Turbin; 05-07-2012 at 12:30 PM.

  24. #1799
    Rookie
    Join Date
    May 2012
    Posts
    1
    Rep Power
    0
    advice on diet.
    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

  25. #1800
    Rookie
    Join Date
    Apr 2012
    Posts
    14
    Rep Power
    0
    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!
    Last edited by traindude; 05-14-2012 at 02:37 AM.

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