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  1. #1826
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    Quote Originally Posted by rowza View Post
    age:20
    weight: 64kg
    height:5.7
    bf:14%
    goals.. To increase mass & Strength

    Can i get some help and info.. Im really bad at making diet plans and so hard to put one together. Would i be able to get a month diet plan with 1 cheat day. Be great!! Get me rolling !
    Hi Rowza ,I know im not 3J but the basics of gaining mass would be 1 gram of protein per pound of lean body weight and start with 2 gram
    of carbs if after 2 weeks your gaining body fat drop carbs by 50 grams keep protein at 1 gram .you dont need cheats its only to speed up your metabolism ,when your dieting to loose body fat.To increase mass and strength 6 to 8 reps in GOOD form on compound exercises . This is what has worked for me .
    Last edited by Barn Door; 06-26-2012 at 06:48 PM.

  2. #1827
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    Quote Originally Posted by Gwent View Post
    Hi 3J. I posted a thread earlier on asking about dieting and was redirected here. I have tried a few times to diet but always find myself giving in. I have recently come back from holiday and after tasting some of the finest foods I somehow, strangely, felt I should come home and start dieting. If I needed any more motivation I then check out my holiday pics. I've have always had a lean, slim build and I was thinking I look pretty good here from certain angles. But when I see a close up I just look terrible, I'm looking at my torso here because the rest is pretty good. Without solid abs the physique just doesn't look in good shape. I'm looking to keep the shape I got, or possibly add some more lean muscle and get the desired abs.

    Sex: Male
    Age: 23
    Height: 1.82m
    Weight: 81.8kg
    BMI: 24.7
    Body fat: 15.1%

    I can't give any diet details because I don't really have a set diet. That's what I'm trying to get though. Can you help? Perhaps push me into a set routine, telling me what to eat and what to avoid. I like all meats, most fish (not mackerel), potatoes, pasta, rice; the only veg I'll have is greenbeans, spinach, peas, carrots. I dislike nuts, but can probably eat them if needs be. Also need an alternative 'treat' such as yougharts (greek youghart with honey) and fruit salads, perhaps nutella aswell? Just to keep me dieting!


    Body fat probably needs a reduction...
    hello, i cant build a diet for you bud.. that is reserved for my clients.. i fyou go back and read everything in post one you will get a good idea of how to put a diet together, then i will critique 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

  3. #1828
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    Quote Originally Posted by rowza View Post
    age:20
    weight: 64kg
    height:5.7
    bf:14%
    goals.. To increase mass & Strength

    Can i get some help and info.. Im really bad at making diet plans and so hard to put one together. Would i be able to get a month diet plan with 1 cheat day. Be great!! Get me rolling !
    hi, go back and read everything in post one please
    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

  4. #1829
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    Quote Originally Posted by Smitherine View Post
    Brave man. I can't even imagine what you inbox looks like.
    its full as fuck all the time lol
    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

  5. #1830
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    Quote Originally Posted by WorkinOnIt115 View Post
    20 (21 in 2 months)
    128
    5***8217;4***8221;
    BF: I***8217;m not sure***8230;last time I got it check a few months ago at my gym it was like 17% and I just used a website to calculate it for me and it told me 27%...so I***8217;m not exactly sure! But I have attached a photo so you can estimate what you think. The fat in my body is mainly in my lower stomach/abs/butt. (of course***8230;lol)
    As far as my BMR and TDEE, I apologize but I was very confused on how to calculate that :/ And I figured if I didn***8217;t know what my BF was, I couldn***8217;t determine my BMR or TDEE accurately. So I hope the information I provide is of some kind of help!! :/ If not, I can try to go in my gym and have somebody help me with it, just let me know!

    My goal is above all to be HEALTHY. Along with that I want to get TONED and also get my weight down to 115. I was a high school, college, all-star, and competitive cheerleader for 9 years and very in shape. This past year I took a year off and have gained weight due to lack of working out and eating right. This August I***8217;ll be a college cheerleader again and I***8217;m looking to get toned and in shape for the upcoming season/year. What I NEED to get stronger and more toned is my abdominals due to my position being a flyer and tumbler. I***8217;d also like to slim down and tone up my legs/butt/LOVE HANDLES area, which have gotten loose and I***8217;ve noticed more cellulite than usual. I***8217;m beginning to diet properly (or at least I think so***8230;or at least better than usual!) However, I***8217;ll think I***8217;m eating fine then I***8217;ll come to find out at the end of the day the percentage or carbs over powers the percentage or protein and fat (the protein is always higher than fat). That being said, another goal is to up my protein percentage and lower my fat and carbs. (I want about 40% protein, 30% carbs, 30% fat.) I am very serious about achieving these goals and I am very dedicated to it!!

    DIET: I try to stay around 1200 to 1400 calories each day. I use the myfitnesspal app to calculate this for me.

    I have had a very poor diet the last few months. It was my first time living away from home and basically the ***8220;freshman 15***8221; is no joke! I never ate when I woke up in the morning***8230;well afternoon because I am NOT a morning person which has slowed down my metabolism GREATLY. I***8217;d snack on junk food throughout the day and eat out most times. I also NEVER drank water. I would drink up to 3 sodas a day and eat right before bed which I know is bad. However, recently (I guess you could say the last two weeks and ESPECIALLY this last week) I have made a complete lifestyle change. I***8217;m not eating perfect but I***8217;m trying to eat as close to ***8220;clean***8221; as I can. The past 2 weeks or so my diet has consists of***8230;
    Breakfast: Around 9:00am or 9:30am
    I eat my breakfast as soon as I wake up.
    2 eggs whites (sometimes I***8217;ll make an omlette and add chopping turkey and low fat cheese with 2% milk), 2 hard boiled eggs (I add a pinch or 2 of salt and pepper), whole wheat waffles (sometimes I***8217;ll add reduced fat peanut butter or fruit like blueberries or bananas), oatmeal, whole wheat English muffins (with reduced fat peanut butter), Regular Cheerios with fat free vanilla flavored Almond milk with bananas and blueberries. I make sure to drink at least one water bottle (about 2 cups) of water with my breakfast and sometimes maybe 1 cup of non-fat milk. Also, with my breakfast I try to eat some type of fruit in the morning (banana, blueberries, rasberries, peaches (rarely), apple) *I add cayenne pepper to pretty much everything now!
    Snack: Around 10:30am or 11:30am
    I***8217;ve been trying eat about 2 snacks (1 each hour) before I eat my lunch for the day. My snacks consist of***8230;
    Almonds (lightly salted), Celery, Carrots, Banana, Blueberries, Rasberries, Apples, Celery (rarely), 1 Avacado, 1 Sargento light string cheese stick, Multigrain pretzel braided twists (one serving about 9 sticks), Kashi bars, Smart Balance light popcorn (1 cup), fat free sugar free yogurt (I***8217;ve tried Greek yogurt***8230;adding fruit to it and all and I cannot get myself to like it!!) or I***8217;ll make a smoothie with yogurt, some type of fruit and fat free milk.
    Lunch: Around 1:00pm
    I try to eat lunch about 3 hours after breakfast with 2 snacks in between each hour. My lunches consist of***8230;
    Boarshead Ovengold sliced turkey breasts (about 2, sometimes 3 thin slices) on either Arnolds 100% whole wheat sandwich thins or whole grain english muffins. I put about 1 tsp of light mayo and I add romaine lettuce to it. With every lunch I try to add a vegetable which is usually carrots, celery, avocado, zucchini, squash, broccoli or a fruit (but I try to do a veggie). I***8217;ll add a kashi bar or light string cheese (pretty much one of those snack items I listed if just the sandwich and veggie doesn***8217;t fill me up) I also eat Boca original vegan burgers on Arnold 100% whole wheat sandwich thins as a bun with some type of veggie as a side. If I don***8217;t eat those (which those are usually the norm) I***8217;ll make a salad with romaine lettuce, very little light ranch and I***8217;ll add baked or grilled chicken)*I add Cayenne pepper to pretty much everything now!

    (2 snacks listed previously anytime between 2:30pm to about 4:30 pm, it***8217;s never a set time)

    Dinner: 6:45pm or 7:30pm (not a set time usually depending what time I run that evening)
    I don***8217;t like to follow the ***8220;after 6pm rule.***8221; I***8217;ll usually have dinner no less than 2 hours before I go to sleep. I***8217;ll also 2 or 3 small snacks between the hours of lunch and dinner.) My dinners consist of***8230;
    Baked/Grilled chicken (I always add a little salt and pepper), veggies (same veggies I***8217;ve previously mentioned added green beans). I do not like fish and try to stay away from red meat so I***8217;m always eating chicken as dinner which can get kind of boring but I***8217;ll eat it with veggies or on a salad. If I don***8217;t have a Boca original vegan burger for lunch I might have that for dinner one night. Another meal is Pizza. I***8217;ll cook my own individual pizza on a whole wheat pizza crust, traditional 100% natural Prego tomato sauce, low sodium pepperoni (I***8217;ve tried turkey pepperoni***8230;hated it.) with reduced fat 2% milk mixed cheeses. When I cook I***8217;ll usually use a light olive oil cooking spray but I***8217;m going to try and start using EVOO. *I add cayenne pepper to pretty much everything now!
    Desert: about 15 to 30min after I have dinner.
    I normally never ever eat desert***8230;but when I do I***8217;ll have about 1 cup of strawberries (or any kind of fruit for that matter) with Kraft Sugar Free cool whip (about 2 tbsp).
    I also have a snack (like the ones mentioned) before I go to bed. I do not have a set bedtime but I***8217;ll usually try to go to sleep no earlier than 9:30pm and no later than 12:00am. I***8217;ll try to choose a snack with more protein than others and less sugar than others. (sometimes I***8217;ll eat a hard boiled egg***8230;but I***8217;m not sure if that***8217;s good or not***8230;lol)

    I***8217;ve cut soda out of my diet and now I drink water with every meal. I***8217;ve also started drinking at least 1 cup of green tea (currently Bigelow green tea with mint) because I***8217;ve heard it boosts your metabolism. At the end of the day I***8217;ve usually drunken (drank***8230;?) about 16 cups of water.
    Alcohol: 10pm - ?
    As far as alcohol goes, I never drink just to enjoy a drink***8230;meaning if I***8217;m drinking alcohol, I***8217;m DRINKING ALCOHOL. Usually this starts off with about 6 shots or a few beers or wine at the beginning of the night and could end up over doubled by the end of the night. I***8217;d drink like this about 3 times a week (Tuesday night, Friday night, and Saturday night) however not every week. I used to chase my shots with soda but if I drink now I***8217;ll chase it with something like Propel, Powerade, or Gatorade. But recently I***8217;ve put an end to that and tried to limit myself to only drinking on weekends; but as I keep eating healthy, doing cardio and drinking water my desire to consume alcohol is MUCH less and I***8217;m finding myself not wanting to drink at all. I just feel like all my hard work for the week so waste if I drink so I***8217;m trying to not do that anymore.

    MACROS: I***8217;m going to write it as PROTIEN/CARBS/FAT
    Week of 6/4/12: 21%/48%/31% (not good!!!!)
    Week of 6/11/12: 24%/52%/24% (also terrible!)

    Workout: I***8217;d like to say I***8217;m lightly/moderately active.
    The last few months I use to not work out much at all. I***8217;d go to the gym 4 times a week like once a month***8230;(terrible I know) and I would do 30 min of running/walking on the treadmill along with 10 min on an elliptical. I***8217;d try to work out my legs/butt by doing squats, lunges, fire hydrants, and other excersises that I***8217;m not really sure what the name is or how to explain them! (I***8217;d always do 5 sets of 10) Also, I***8217;d try and work on abs by doing various types of crunches on the ground and on one of those big balls and planks (middle, left, right side for 30 seconds each). Basically my ***8220;workout***8221; sucked. Recently I have just been doing cardio by running around my neighborhood (it has various types of hills; some steep, some midly uphill, some downhill, and some flat) for about 30 minutes usually around 6:30pm or 7:00pm. It***8217;s a 2.2 mile distance and I run about and walk about . I run a certain route each time and try to up the running portion and finish in a faster time each time. If I finish quicker than usual and it***8217;s not a full 30 minutes, I***8217;ll walk until I reach 30min. I plan on keeping this up and eventually running it twice a day (once in the AM as well.) So for the past week I***8217;ve been doing cardio only but beginning next week I want to begin lifting/strengthening my muscles for cheerleading. At the moment I***8217;m not too sure what excerises I***8217;ll be doing but I have a friend who is very in shape and a college swimmer that I will be going to the gym with who says she***8217;ll show me the ropes that way I know what I am doing. I want to gain lean muscle to boost my metabolism and hey, to look good! Whatever workouts I***8217;ll be doing I plan on doing lower weights with more reps as opposed to heavier weights and less reps.

    I hope this is enough information! I appreciate and will listen and take in whatever advice you have for me!!
    ok! i need you to really put your diet in simple terms..

    e.g.

    meal 1
    3oz chicken breast
    1 cup oats
    1/2 tablespoon olive oil

    like that.. if you have more then one option then add a OR between them
    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. #1831
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    Quote Originally Posted by Jrmoultrie21 View Post
    Stats

    23
    6***8221;4***8221;
    210 lbs
    10-12% bf

    Goals

    I want to gain 10-20 lbs of lean muscle mass while staying around 10%BF

    Exercise

    Monday----chest sets reps

    Flat Bench Press 4 10,8,6,4
    Incline dumbbell 3 10,8,8
    Dumbbell flys 3 10,8,8
    Incline Barbell press 2 8,6
    Pushups 5 20
    Dips 3 8,8,8

    Tuesday-----legs

    Standing calf raises 5 50-75
    Leg extensions 4 12,10,8,8
    Leg Press 4 12,10,8,8
    Weighted Lunges 4 10,10,10,10
    Barbell Squat 5 12,10,8,6,4

    Wednesday---back

    Lat pulldown 4 12,10,8,8
    Pullups 4 5-8
    Bent over barbell row 4 10,8,8,6
    One arm dumbbell row 4 10,10,8,8
    Back extensions 4 10,10,10,10
    Stiff leg deadlift 3 12,10,8

    Thursday-----shoulders

    Seated dumbbell press 4 10,10,8,8
    Incline bench press 3 10,8,8
    Side lateral raise 3 10,8,8
    Front raise 3 10,8,8
    Barbell shrugs 3 12,10,8
    Dumbbell shrugs 3 10,10,10

    Friday------arms

    EZ bar curl 3 10,8,6
    Alternating dumbbell curl 3 10,8,6
    Seated incline curl 3 10,8,6
    Overhead tricep extension 3 10,8,8
    Dips 3 10,10,10
    Tricep pushdowns 3 10,10,10

    Saturday----body weight excercises

    250 pushups
    Body squats
    200 situps
    200 crunches

    Sunday----rest

    Cardio

    I play full court basketball for 90 min twice a week, I have at least two baseball games a week. Also I run when I have time. I would say I do cardio 4 times a week to be safe. Also have a job where I am always walking and climbing stairs. Activity level is 4/5.

    Diet

    6:00 A.M Meal 1 Cals carbs fat protein

    Syntha-6 200 15 6 22
    1/4 cup Oats 75 14 2.5 2.5
    1 cup skim milk 90 14 0 8
    Meal 1 totals 365 43 8.5 32.5

    8:00 A.M meal 2

    4oz ground turkey 230 0 17 19
    1 can Tuna 100 2.5 2.5 22
    1 stalk celery 9 1 0 0
    Meal 2 Totals 339 3.5 19.5 41

    9:30 A.M Meal 3

    Syntha-6 400 30 12 44

    11:30 A.M Meal 4

    8oz ground turkey 460 0 34 38
    sweet potato 180 42 1 4
    1 stalk celery 9 1 0 0
    1 cup broccoli 30 5 0 3
    Meal 4 Totals 679 48 35 45



    1:30 P.M Meal 5 (preWO)

    4 oz ground turkey 230 0 17 19
    sweet potato 180 42 1 4
    1 cup broccoli 30 5 0 3
    1 stalk celery 9 1 0 0
    Meal 5 Totals 449 48 18 26

    3:30 P.M Workout

    5:00 P.M Meal 6 (postWO)

    Syntha-6 200 15 6 22
    4 oz ground turkey 230 0 17 19
    Meal 6 Totals 430 15 23 41

    7:30 P.M Meal 7

    1 can Tuna 100 2.5 2.5 22
    4oz ground turkey 230 0 17 19
    Meal 7 Totals 330 2.5 19.5 41

    Daily Totals 2902 206 135.5 262.5

    ****This is my typical daily diet, I will substitute chicken breast and tuna for the turkey. I get lots of greens also

    Supplements

    Pre workout N.O. Explode
    Post workout Cell Mass
    Protein Syntha 6
    Fish oil
    Multivitamin
    MRM CLA 1250

    Cycle

    500 mg of Test C a week ( 250mg x 2 -----Saturday and Tuesday)


    Please let me know what you think. Please criticize and inform/give advice as needed.

    Attachment 544550Attachment 544551
    ok.. i want you to remove every whey shake except the one your having post workout.. add a white bagel to your post workout shake..

    replace the shake in meal 3 with a real meal.. pro/carb.. something like chicken and sweet potato..

    replace your last meal of the day with beef.. yup.. london broil or 95/5 ground beef. 6oz.. add 2 tablespoons pb to 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

  7. #1832
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    Quote Originally Posted by Gsauce View Post
    Hey man, how are you today??! I was referred to you, and im hoping you can help me! anyway here are my stats.
    22
    185 lb
    5'11

    These foods i will post are about what i eat just about everyday, with maybe 1 day a week of cheating.



    4 egg whites, with one egg yolk

    Grilled chicken, sweet potato, broccoli

    grilled salmon, mixed veggies 1 tbls olive oil

    tuna 1 tbls olive oil with baby spinach

    other grilled fishes such as grouper, dolphin, etc

    i work out monday through monday and after every workout i drink a whey protein mixed in with glutamine.

    thanks a lot for your time i truly appreciate it
    go back and read everything in post 1 please
    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. #1833
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    read below i double posted sorry
    Last edited by Flognuts; 06-27-2012 at 04:15 AM.

  9. #1834
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    Hi could you please critique my diet.

    Age. 26
    Height. 180cm
    weight 94kgs
    bf% 16-18%

    took some time off ate junk and got fat, now I want to get serious again, never cycled so that will be in the future but I want to get my diet habits right.

    My goal is lean gain, and get the male fitness model physique or a bit larger, Im doing a 4 day split, with 2 days moderate HIIT cardio and one day rest

    meal one.

    1 cup oats
    1 cup milk
    10g sultanas (for flavour)
    1.5 scoops whey (I can't eat eggs)

    100g carbs 50g protein 10g fat

    Post workout

    1.5 cups blue berries
    1.5 scoops of whey

    40g carb/40g protein/0gfat

    meal 2.

    250g potatos
    150g chicken breast
    salad with 10g olive oil

    50g carb/50g protein/10g fat

    meal 3.

    1 cup brown rice
    150g chicken breast
    salad with 10g oil

    50g carb/50g protein/10g fat

    snack

    handful nuts
    5g carb/5g protien/15g fat

    meal 4

    150-200g steak
    green beans
    20g olive oil salad

    10g carbs/50g protein/20g fat

    meal 5 (should this be a salmon salad or something like that)?

    handful almonds
    green tea


    5g carbs/6g protein/10g fat

    meal 6

    250g low fat cottage cheese
    flaxseed oil

    5g carb/35g protein/20g oil

    according to fitday my macros are 3405 calories 267 carb/293 protein/ 132 fat
    Last edited by Flognuts; 06-27-2012 at 04:17 AM.

  10. #1835
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    Quote Originally Posted by Flognuts View Post
    Hi could you please critique my diet.

    Age. 26
    Height. 180cm
    weight 94kgs
    bf% 16-18%

    took some time off ate junk and got fat, now I want to get serious again, never cycled so that will be in the future but I want to get my diet habits right.

    My goal is lean gain, and get the male fitness model physique or a bit larger, Im doing a 4 day split, with 2 days moderate HIIT cardio and one day rest

    meal one.

    1 cup oats
    1 cup milk
    10g sultanas (for flavour)
    1.5 scoops whey (I can't eat eggs)

    100g carbs 50g protein 10g fat

    Post workout

    1.5 cups blue berries
    1.5 scoops of whey

    40g carb/40g protein/0gfat

    meal 2.

    250g potatos
    150g chicken breast
    salad with 10g olive oil

    50g carb/50g protein/10g fat

    meal 3.

    1 cup brown rice
    150g chicken breast
    salad with 10g oil

    50g carb/50g protein/10g fat

    snack

    handful nuts
    5g carb/5g protien/15g fat

    meal 4

    150-200g steak
    green beans
    20g olive oil salad

    10g carbs/50g protein/20g fat

    meal 5 (should this be a salmon salad or something like that)?

    handful almonds
    green tea


    5g carbs/6g protein/10g fat

    meal 6

    250g low fat cottage cheese
    flaxseed oil

    5g carb/35g protein/20g oil

    according to fitday my macros are 3405 calories 267 carb/293 protein/ 132 fat
    honestly the diet looks fine..i would switch around meal 4 and 6 so the steak is the last meal though

    the best way to do a lean bulk is to carb cycle.. it gets a bit tougher with a regular macro split
    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. #1836
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    Quote Originally Posted by 3J View Post
    honestly the diet looks fine..i would switch around meal 4 and 6 so the steak is the last meal though

    the best way to do a lean bulk is to carb cycle.. it gets a bit tougher with a regular macro split
    Thanks mate so carb cycle higher or lower? than my current carbs.

    Amazing thread btw if I ever had to compete I would become a client in an instant.

  12. #1837
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    Diet Advice
    20 (21 in 1 month)
    128
    5' 4"
    BF: 23% (not positive)
    As far as my BMR and TDEE, I apologize but I was very confused on how to calculate that :/ And I figured if I didn't know what my BF was, I couldn't determine my BMR or TDEE accurately.

    Goal: BE HEALTHY, get toned (ab/butt mainly), lose 10lbs

    DIET: I try to stay around 1200 to 1400 calories each day. I use the myfitnesspal app to calculate this for me.

    Breakfast: 9 - 9:30am
    3 egg whites (scrambled) or 2 hardboiled eggs
    1 whole wheat muffin/waffle with 1 tbsp almond butter or 1 cup oatmeal w/ honey
    1 cup of fruit (raspberries, blueberries, banana, strawberries, 1/2 avocado)

    Lunch: 12:30-1pm
    2 oz turkey breast meat
    2 slices whole grain bread
    1/2 cup of romaine lettuce
    1 cup chobani greek yogurt
    1 cup of carrots (or some veggie)

    Dinner: 6:30-7pm
    4 oz chicken breast/or 1 vegan burger on whole wheat bun
    Quinoa/brown rice
    Broccoli/Zuccini/Squash

    Snacks: (usually 2 between each meal)
    Fruits (apples, raspberries, blueberries, banana, avacado, strawberries)
    1 low-fat 2% milk 50 calorie cheesestick
    20g of 70% Dark chocolate


    Workout:

    Mon:
    15 min on elliptical/15 min on bike
    legs/butt/lower body/abs
    100 squats
    Leg press 70lbs 4 sets/25 reps
    Hamstring curls 15lbs 4 sets/25reps
    Calf raises: 20lbs 4 sets/15 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph

    Tues:
    30 min running (speed 5.5 mph)
    arms/back/chest/upperbody/abs
    Bicep curls 10 lbs 4sets/20 reps
    Tricep dips 10 lbs 4 sets/20reps
    Arm circles (forward and backward) 3 sets/15 reps
    Push ups 5 sets/10 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph


    Wed:
    15 min on bike/15 min elliptical
    legs/butt/lower body/abs
    100 squats
    Leg press 70lbs 4 sets/25 reps
    Hamstring curls 15lbs 4 sets/25reps
    Calf raises: 20lbs 4 sets/15 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph


    Thurs:
    30 min running (speed 5.5 mph)
    arms/back/chest/upperbody/abs
    Bicep curls 10 lbs 4sets/20 reps
    Tricep dips 10 lbs 4 sets/20reps
    Arm circles (forward and backward) 3 sets/15 reps
    Push ups 5 sets/10 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph


    Fri:
    15 min on elliptical/15 min on bike
    legs/butt/lower body/abs
    100 squats
    Leg press 70lbs 4 sets/25 reps
    Hamstring curls 15lbs 4 sets/25reps
    Calf raises: 20lbs 4 sets/15 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph

    Sat:
    OFF

    Sun:
    30 min running (speed 5.5 mph)
    arms/back/chest/upperbody/abs
    Bicep curls 10 lbs 4sets/20 reps
    Tricep dips 10 lbs 4 sets/20reps
    Arm circles (forward and backward) 3 sets/15 reps
    Push ups 5 sets/10 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph

    MODERATELY ACTIVE



    MACROS: I'm going to write it as PROTIEN/CARBS/FAT
    Week of 6/4/12: 21%/48%/31%
    Week of 6/11/12: 24%/52%/24%
    Week of 6/18/12: 25%/48%/26%



    I hope this is better!

  13. #1838
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    Age: 20
    weight: 150
    height: 5***8217;6
    bf: 25%
    goals: I am a female College swimmer, and I am trying to get back in shape for swim season. I have gained almost twenty pounds(of fat) and I am looking for a healthy diet to shed some of that weight!


    -Im not sure how to figure out my BMR***8230;or my TDEE***8230;sorry! I***8217;m new to all of this stuff.


    DAILY DIET:
    Meal one 9am
    cup oatmeal
    1 large hardboiled egg
    1 slice Ezekial bread with 1 teaspoon almond butter
    OR..
    1 serving of toasted Oats organic cereal
    1 cup of nonsweetened almond milk
    1 banana or blueberries
    Meal 2 (snack) 11:30ish
    Some kind of fruit (strawberries, grapes, blueberries)
    Or***8230;
    Weight watchers mozzarella cheese stick
    Meal 3 1pm
    4 oz chicken breast
    1-2 servings of cooked spinach
    1 cup carrots
    (everyday I mix up the veggies)
    Or..Boca burger with a 100 calorie whole wheat thin(bread)
    Meal 4 4pm
    Pure protein dark chocolate bar
    Or***8230; whey protein shake after the gym
    Meal 5 5:30 pm
    Sweet potato
    Or
    Almonds
    Meal 6 7pm
    4 oz salmon
    cup lentils
    Some kind of veggie
    OR***8230;
    (Sometimes I substitute quinoa for the lentils)
    Sometimes I switch it up and have chicken instead of fish or I make a salad with spinach leaves and cottage cheese with other veggies
    Meal 7 8:30-9 pm
    1 cup of greek yogurt with flax seed (or sometimes I put a little protein powder in it)
    Or***8230;
    1 serving of cottage cheese with flax seed

    Daily totals

    Calories: around 1500 (plus im working out a lot so I should probably be eating more..)
    (Ive been eating like this for 2 weeks or so..)

    -if I am to cheat, I eat 85 % or 90% dark chocolate or i eat a dark chocolate protein bar...

    CARDIO WORKOUTS:
    -everyday I am in the pool swimming for atleast 2 hours (im really trying to get back into it..lately I haven***8217;t been swimming that often)
    -also, I am doing 30 minutes to an hour of cardio daily (includes running, walking, biking on a stationary bike, elliptical)
    WEIGHT WORKOUTS:
    -I split it up into 3 day cycles..
    Monday and Thursday are chest and back
    -Tuesday and Friday are biceps triceps and shoulders
    -Wednesday and Saturday are butt, quads,hamstrings and calves

    -I am an athlete so I do use quite a bit of weight for the majority of these exercises and I would say that I am moderately active to very active with all of the swimming I normally do.

    Thank you so much for your help! Ill post a picture of me so you can see what I look like and you can help me figure out my BMR and all of that. All of my fat gathers in my mid section mostly so that is the main area where I am trying to tone. Thanks again!
    025.jpg026.jpg027.jpg
    Last edited by Time2GetFit!; 06-28-2012 at 01:17 AM.

  14. #1839
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    great info and results here

  15. #1840
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    3J - what do you thing about Keto Diet?

  16. #1841
    3J
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    Quote Originally Posted by Time2GetFit! View Post
    Age: 20
    weight: 150
    height: 5***8217;6
    bf: 25%
    goals: I am a female College swimmer, and I am trying to get back in shape for swim season. I have gained almost twenty pounds(of fat) and I am looking for a healthy diet to shed some of that weight!


    -Im not sure how to figure out my BMR***8230;or my TDEE***8230;sorry! I***8217;m new to all of this stuff.


    DAILY DIET:
    Meal one 9am
    cup oatmeal
    1 large hardboiled egg
    1 slice Ezekial bread with 1 teaspoon almond butter
    OR..
    1 serving of toasted Oats organic cereal
    1 cup of nonsweetened almond milk
    1 banana or blueberries
    Meal 2 (snack) 11:30ish
    Some kind of fruit (strawberries, grapes, blueberries)
    Or***8230;
    Weight watchers mozzarella cheese stick
    Meal 3 1pm
    4 oz chicken breast
    1-2 servings of cooked spinach
    1 cup carrots
    (everyday I mix up the veggies)
    Or..Boca burger with a 100 calorie whole wheat thin(bread)
    Meal 4 4pm
    Pure protein dark chocolate bar
    Or***8230; whey protein shake after the gym
    Meal 5 5:30 pm
    Sweet potato
    Or
    Almonds
    Meal 6 7pm
    4 oz salmon
    cup lentils
    Some kind of veggie
    OR***8230;
    (Sometimes I substitute quinoa for the lentils)
    Sometimes I switch it up and have chicken instead of fish or I make a salad with spinach leaves and cottage cheese with other veggies
    Meal 7 8:30-9 pm
    1 cup of greek yogurt with flax seed (or sometimes I put a little protein powder in it)
    Or***8230;
    1 serving of cottage cheese with flax seed

    Daily totals

    Calories: around 1500 (plus im working out a lot so I should probably be eating more..)
    (Ive been eating like this for 2 weeks or so..)

    -if I am to cheat, I eat 85 % or 90% dark chocolate or i eat a dark chocolate protein bar...

    CARDIO WORKOUTS:
    -everyday I am in the pool swimming for atleast 2 hours (im really trying to get back into it..lately I haven***8217;t been swimming that often)
    -also, I am doing 30 minutes to an hour of cardio daily (includes running, walking, biking on a stationary bike, elliptical)
    WEIGHT WORKOUTS:
    -I split it up into 3 day cycles..
    Monday and Thursday are chest and back
    -Tuesday and Friday are biceps triceps and shoulders
    -Wednesday and Saturday are butt, quads,hamstrings and calves

    -I am an athlete so I do use quite a bit of weight for the majority of these exercises and I would say that I am moderately active to very active with all of the swimming I normally do.

    Thank you so much for your help! Ill post a picture of me so you can see what I look like and you can help me figure out my BMR and all of that. All of my fat gathers in my mid section mostly so that is the main area where I am trying to tone. Thanks again!
    025.jpg026.jpg027.jpg
    between what meals is your workout routine?
    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. #1842
    3J
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    Quote Originally Posted by WorkinOnIt115 View Post
    20 (21 in 1 month)
    128
    5' 4"
    BF: 23% (not positive)
    As far as my BMR and TDEE, I apologize but I was very confused on how to calculate that :/ And I figured if I didn't know what my BF was, I couldn't determine my BMR or TDEE accurately.

    Goal: BE HEALTHY, get toned (ab/butt mainly), lose 10lbs

    DIET: I try to stay around 1200 to 1400 calories each day. I use the myfitnesspal app to calculate this for me.

    Breakfast: 9 - 9:30am
    3 egg whites (scrambled) or 2 hardboiled eggs
    1 whole wheat muffin/waffle with 1 tbsp almond butter or 1 cup oatmeal w/ honey
    1 cup of fruit (raspberries, blueberries, banana, strawberries, 1/2 avocado)

    Lunch: 12:30-1pm
    2 oz turkey breast meat
    2 slices whole grain bread
    1/2 cup of romaine lettuce
    1 cup chobani greek yogurt
    1 cup of carrots (or some veggie)

    Dinner: 6:30-7pm
    4 oz chicken breast/or 1 vegan burger on whole wheat bun
    Quinoa/brown rice
    Broccoli/Zuccini/Squash

    Snacks: (usually 2 between each meal)
    Fruits (apples, raspberries, blueberries, banana, avacado, strawberries)
    1 low-fat 2% milk 50 calorie cheesestick
    20g of 70% Dark chocolate


    Workout:

    Mon:
    15 min on elliptical/15 min on bike
    legs/butt/lower body/abs
    100 squats
    Leg press 70lbs 4 sets/25 reps
    Hamstring curls 15lbs 4 sets/25reps
    Calf raises: 20lbs 4 sets/15 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph

    Tues:
    30 min running (speed 5.5 mph)
    arms/back/chest/upperbody/abs
    Bicep curls 10 lbs 4sets/20 reps
    Tricep dips 10 lbs 4 sets/20reps
    Arm circles (forward and backward) 3 sets/15 reps
    Push ups 5 sets/10 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph


    Wed:
    15 min on bike/15 min elliptical
    legs/butt/lower body/abs
    100 squats
    Leg press 70lbs 4 sets/25 reps
    Hamstring curls 15lbs 4 sets/25reps
    Calf raises: 20lbs 4 sets/15 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph


    Thurs:
    30 min running (speed 5.5 mph)
    arms/back/chest/upperbody/abs
    Bicep curls 10 lbs 4sets/20 reps
    Tricep dips 10 lbs 4 sets/20reps
    Arm circles (forward and backward) 3 sets/15 reps
    Push ups 5 sets/10 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph


    Fri:
    15 min on elliptical/15 min on bike
    legs/butt/lower body/abs
    100 squats
    Leg press 70lbs 4 sets/25 reps
    Hamstring curls 15lbs 4 sets/25reps
    Calf raises: 20lbs 4 sets/15 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph

    Sat:
    OFF

    Sun:
    30 min running (speed 5.5 mph)
    arms/back/chest/upperbody/abs
    Bicep curls 10 lbs 4sets/20 reps
    Tricep dips 10 lbs 4 sets/20reps
    Arm circles (forward and backward) 3 sets/15 reps
    Push ups 5 sets/10 reps
    Side bends (each side) 20 lbs 2 sets/25 reps
    25 Russian Twists w/ 8 lb medicine ball (2 sets)
    Crunches (50 middle, 50 each side)
    Walk 30 min 3mph

    MODERATELY ACTIVE



    MACROS: I'm going to write it as PROTIEN/CARBS/FAT
    Week of 6/4/12: 21%/48%/31%
    Week of 6/11/12: 24%/52%/24%
    Week of 6/18/12: 25%/48%/26%



    I hope this is better!
    same question for you.. when in the day is your workout??
    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

  18. #1843
    3J
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    Quote Originally Posted by BigBch View Post
    3J - what do you thing about Keto Diet?
    great way to drop bf in my opinion.. taxing on the mind though.. you have to have a strong will.. if you were some corn fed guy all your life you might have a hard time with 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

  19. #1844
    3J
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    guys i know i have not been here for a while.. getting engaged does that to you.. so does remodeling..

    so if i havn't responded to you and you still want me to, please tell me you post number
    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

  20. #1845
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    Quote Originally Posted by 3J View Post
    guys i know i have not been here for a while.. getting engaged does that to you.. so does remodeling..

    so if i havn't responded to you and you still want me to, please tell me you post number
    Hi 3j reply post #1821 please and a big congrats to you .

  21. #1846
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    Quote Originally Posted by 3J View Post
    great way to drop bf in my opinion.. taxing on the mind though.. you have to have a strong will.. if you were some corn fed guy all your life you might have a hard time with it
    and what do you think about gaining mass on keto? I have a problem - only on keto I can stay lean - if I start eating a lot of carbs on mass cycles I start gaining fat rapidly!

  22. #1847
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    Posted this thread steroidology.com/forum/anabolic-steroid-forum/629175-need-your-help.html

    Addicional information: BMR 1850 kcal

    Someone adviced me to come here. Can you help me?

  23. #1848
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    Are you kidding me???

    This thread has a quarter of a million views?

    Good stuff 3J!

  24. #1849
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    Quote Originally Posted by 3J View Post
    guys i know i have not been here for a while.. getting engaged does that to you.. so does remodeling..

    so if i havn't responded to you and you still want me to, please tell me you post number
    Congrats!

  25. #1850
    3J
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    Quote Originally Posted by Barn Door View Post
    Hi 3J very good info here fair play to you .
    On a cutting diet what happens on non training days do I drop all the fats ?
    well it matters to how your diet looks.. how many carbs and fats are you taking in?
    80% Diet 15% Training 5% gear

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

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