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  1. #1851
    3J
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    Quote Originally Posted by BigFella View Post
    Are you kidding me???

    This thread has a quarter of a million views?

    Good stuff 3J!
    thanks man... i believe strongly in helping out my community!
    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

  2. #1852
    3J
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    Quote Originally Posted by BigBch View Post
    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!
    why not carb cycle then?? the leanest way to bulk is a carb cycle.. i do have a package for clients with goals as such in mind.. hit me up if your interested 3jdiet@gmail.com
    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. #1853
    3J
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    Quote Originally Posted by rocky1024 View Post
    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?
    ok im in there bud lets get you fixed up!!!
    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. #1854
    3J
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    Quote Originally Posted by BigFella View Post
    Congrats!
    thank you sir!!!
    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. #1855
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    Quote Originally Posted by 3J View Post
    well it matters to how your diet looks.. how many carbs and fats are you taking in?
    Ok......workout days Fats 100/ carbs 150/protein 300.....rest days cardio only before breakfast .Lift weights 1 day on 1 day off.Diet similar to yours as almost same bodyweight .Just curious as what do you do on days where you dont lift weights do you keep cals the same ?Im dropping on average 1 lb per week .thank you v much .

  6. #1856
    Super Baller Ass Novice sealevel's Avatar
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    Ok, I'm going to give this a try

    34 year old male
    5'10 245
    Body fat 20 to 22%

    Morning:
    Two pieces whole wheat toast
    Bacon
    Two eggs with cheese

    Mid Morning:
    1/2 cup oats

    Lunch:
    Turkey or Tuna or Chicken Breast
    Green Veggies
    Wheat Bread or something similar
    Cheese of some kind

    Pre Work Out Snack:
    Cashews or almonds

    Post Work Out:
    Syntha6 protein mixed with 4ozs 2% milk and either fresh fruit or peanut butter

    Dinner:
    Lean Protein: Usually Chicken or lean beef
    Carbs: Brown rice or sweet potato, sometimes pasta

    Bed time:
    Casein Shake


    I work out 3 to 4 times a week lifting heavy for about an hour. Usually Monday, Tuesday, Thursday and sometimes Friday. I lift after work around 3:30
    On Monday and Wednesday I do MMA classes for about an hour. These classes are at 6:00 PM

    I am also currently doing 500mgs test cyp and Arimidex as an Aromatase inhibitor (AI). I am looking to recomp while slowly dropping some fat. I am not going to see my abs for a couple of years I'm sure. I am a bulky guy, well built but I carry a majority of my body fat between my chest and midsection (which is why I'm running the AI) I would really like to drop some fat and lean out. I don't really go by the scale because it doesn't work for me. At 245lbs I wear a 36 waist pants and a Large shirt, sometimes my shoulder width puts me into an XL. I am a very broad guy, I'm not "fat" but I want to have more definition. But... I am really hoping to not lose the mass I have now. It would be great to know where I should have my macros, I don't currently count calories, carbs, or anything at the moment. I'm ready to do so but not sure where to start.

    So, please critique me, sir

    And many congrats on your recent engagement! Married life is wonderful when paired with the right partner

  7. #1857
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    Hi,welcome to this forum site,
    Here u can find lots of things and news.
    Come experience it urself
    Animation Tutorial

  8. #1858
    MILK SLUT BARABANOFF's Avatar
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    Hey 3J, I've been following your threads and it's really been an eye opener for me on how important nutrition is in conjunction with training. I'd like to get some help from you on customizing a clean bulk diet for myself off and on my upcoming cycle. I've tried to get as much information for you as possible so if you need anything else I'll do the best I can.
    (Questions at the bottom).

    STATS:
    Age: 23
    Height: 6'1" / 73"
    Weight: 185lbs/ 84kg
    BF: 17% (using cheap caliper)
    LBM: 153.5lbs/ 69.7kg
    Goals: lean mass (Clean Bulk)
    BMR formula1: 1875
    BMR formula2: 2302
    TDEE (BMR 1): 3112
    TDEE (BMR 2) 3821

    WORKOUT REGIMENT:
    Mon: chest/triceps
    Tues: back/biceps
    Wed: shoulders
    Thurs: legs
    Fri: abs/traps
    Sat: cardio
    Sun: off

    *WO at approx 2-3pm ED
    *8-10 reps/ 3-4 sets
    *cardio 15% incline, 5mph, 30-40mins HR: approx 140/min (Brisk walk) 1-2/wk

    DIET:
    I've been eating 4-5 meals/day (including 1 PWO shake). I don't know the macros on what I've been eating.
    I have been eating relatively healthy for the past month but I know I'm definitely not eating enough.
    -7am-My breakfasts have been quick and not that great w/ simple carbs and fruit.
    -9am- (In class-Massage therapy student) Raw almonds and avocado or fruit.
    -1230pm- Chicken breast and a small slice of yam, mashed with cinnamon & Pre-WO
    -2pm-PWO iso protein shake w/skim milk.
    -5pm- Brown rice w/ chicken breast and veggies (broccoli/carrots)
    -sometimes between 7-9pm i'll snack on nuts, fruit, veggies.
    -Also sometimes I'll make a protein shake and drink half before bed and the other half when I wake up.(been using iso whey but I'm going to invest in some caisian protien.)


    SUPPLEMENTS:
    Whey isolate
    Casein protein
    Creatine monohydrate
    GNC mega men multi-vit
    Fish oil
    1MR pre-WO

    CYCLE:
    Weeks 1-4 dbol 40mg/ED
    Weeks 1-10 test enanthate 500mg/wk
    Weeks 2-11 HCG 500iu/wk
    Weeks 11-16 Aromasin 15/15/15/15/10/10 ED
    Weeks 13-16 Nolvadex 50/50/25/25 ED

    QUESTIONS:
    I have never done a Bulk/Cut before or tried aiming for daily macros.
    I've been on a few sites doing some research and they all had conflicting percentages on P/C/F
    and it kind of discouraged me to even try. I'm wondering how do you customize the macro %'s for the type of diet/goals I want?

    I'm going to be starting my cycle within the next few weeks to a month.
    How different are the macros gonna fluctuate while on cycle vs. off?

    Kind of off topic, but I was wondering what your thoughts on my cardio. (Brisk incline walk on treadmill)
    Is it good enough for cardio? I feel like I lose gains if I do long dist jog for 30mins. or maybe it's just my diet.

    Any advise or input is greatly appreciated. I look forward to your reply.
    I'll try to reply ASAP.

    Cheers!
    -Barabanoff

    Last edited by BARABANOFF; 07-14-2012 at 03:05 PM. Reason: Tweaked PCT

  9. #1859
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    Hey, a famale friend of mine wants to gain some weight (she's 1,70 and 53 kg, skinny build).Im doing a simple diet for her with swole.me. What fat/protein/carbs macros should she aim for in every meal?
    thanks

  10. #1860
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    Me next

    26 years old
    6'3
    240lbs
    17% BF

    Lifting weights 2-3 months.
    Day 1: Chest/Biceps
    Day 2: Legs
    Day 3: Rest
    Day 4: Back/Traps
    Day 5: Shoulders/Triceps
    Day 6-7: Rest


    Goals: Started Hormone Replacement Therapy (HRT) back in May, doing 250mg/week Test-E w/ hcg. Looking to pack up on some muscle for the next 3-4 months and then re-evaluate. Been running the diet below for a few weeks although at around 3k cals/day. Want to up cals to 3.5k for maximum muscle gain (Is this optimal? Do I need more/less?). Gaining some fat is tolerable although not preferable, obviously

    LBM = 199lbs/91kg
    370 + (21.6 x 91) = 2336 BMR
    2336 x 1.375(light exercise/sports 1-3 days/week) = 3212 calories


    Cals/p/c/f
    Meal 1 - Workout days
    Morning PWO
    pwo oats/protein shake 560/52/64/10
    ---------------------------------------------
    total 560/52/64/10


    Meal 1 - Off day alternate
    5 egg white 80/20/0/0
    3 whole eggs 240/21/0/15
    2 hash browns 280/0/10/16
    -------------------------------------
    total 600/41/10/31

    ==

    Meal 2
    grilled chicken 6oz 165/35/0/4
    yams 7.5 oz 265/3/62/1
    -------------------------------------
    total 430/38/62/5


    Meal 3
    lean ground beef 8oz 340/46/0/16
    brown rice 1.5 cups 351/6/72/3
    -------------------------------------
    total 691/52/72/19

    Meal 4
    grilled chicken 6oz 165/35/0/4
    yams 7.5 oz 265/3/62/1
    -------------------------------------
    total 430/38/62/5

    Meal 5
    6lg hard boiled eggs 420/42/0/30
    1 1/3 cups rolled oats 400/13/72/8
    -------------------------------------
    total 820/55/72/38


    (spread throughout day)
    Whole milk 32oz 600/32/48/32
    -------------------------------------
    total 600/32/48/32


    On Day Total 3531/283p/380c/109f

    Off Day Total 3571/272p/326c/130f
    Last edited by weeber; 07-16-2012 at 12:32 AM.

  11. #1861
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    Quote Originally Posted by 3J View Post
    thought i'd put this out here.. this is my sticky for diet critique..

    if you want diet advice, please read through everything and then post up your proposed diet..

    Welcome to the boards diet forum....

    if you have not already done so, post up your stats

    age
    weight
    height
    bf
    goals.. be specific

    please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

    you need to figure our your BMR (this is the basal ********* rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

    once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


    But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
    please include macros

    MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
    you can use fitday . com to help you our with this... be as detailed and specific as possible

    please include the time of when u eat and the time of your workout

    example: (btw these macros are not correct, just an example)

    6am pro/carb/fat/cal
    10 egg whites 50/0/0/200
    1/2 cup oats- 3/50/2/218
    53/50/2/418


    REMEMBER

    1g protien - 4cal
    1g carb - 4cal
    1g fat - 9cal
    1g alcohol - 8cal (some would argue 7)



    also tell me what your workout reg is...



    BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


    BMR (men and women) = 370 + (21.6 X lean mass in kg)



    in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

    if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

    if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

    Total weight x bf in decimel form = total bf weight

    Total weight - total bf weight = total lean body mass

    if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

    for example..

    i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

    275 - 38.5 = 236.5lbs lean body weight

    236.5 / 2.2 = 107.5 lean mass in kg

    370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




    BMR formula #2 (only to be used if your bf is low)

    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


    female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


    TDEE

    Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

    you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

    Good meats/protien to eat..

    Chicken Breast
    Turkey Breast
    Eggs/Egg Whites
    Bison/Deer Meat
    93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
    Fish (tuna, salmon, talipa etc..)
    Whey (PWO ONLY)
    Casien (BEDTIME ONLY)

    Good Complex Carbs

    Oats (not that instant crap, all natural steel cut/rolled oats)
    Sweet potatos
    Yams
    Wheat Bread (no, not the enriched type)
    Ezekiel Bread
    Glutin Free Bread

    Good Essential Fatty Acids

    Almonds
    Avocado (my fav)
    Cashews
    EVOO (extra virgin olive oil)
    Fish Oil



    You can google endless more where that came from.. get creative..

    Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

    PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


    This is my PERSONAL bulking diet, its customized for my needs.. use it as motivation and reference, but do not follow it to the T because we'll customize one for you...

    meal1 cal/fat/carb/pro
    3 xl whole eggs 249/17.3/1.3/21.9
    8 egg whites 137/0.4/1.9/28.8
    1 cup oats 311/5.1/54.3/13


    meal2 cal/fat/carb/pro
    8oz chicken breast w/o skin 209/4.5/0/39.4
    2 medium sweet potatos 230/0.4/53.5/4.1
    1/2 tablespoon olive oil 60/6.8/0/0

    meal3 cal/fat/carb/pro
    8oz turkey breast 370/18.80/49
    7oz yams 234/0.3/55.3/3.0
    1 tablespoon olive oil 119/13.5/0/0

    meal4 cal/fat/carb/pro
    8oz salmon 331/13.4/0/491
    1 cup red kidney beans 330/14.9/36.9/14

    pwo cal/fat/carb/pro
    whey shake 258/2/0/0/60
    2 cup blueberries 165/1/42/2.1

    meal 5 cal/fat/carb/pro
    8oz chicken breast w/o skin 209/4.5/0/39.4
    1 tablespoon olive oil 119/13.5/0/0

    meal 6 cal/fat/carb/pro
    8oz london broil 347/14.1/0/51.7
    1 whole avocado 277/25.4/14.8/3.5


    Daily totals

    Calories: 4140 Fat: 157 Carbs: 320 Protien: 379

    DONT FORGET UR VEGGIES GUYS.. I AT LEAST HAVE TWO SALADS WITH THIS BULK..
    This is my sample cutting diet.. again, the calories are a bit higher because im a bigger guy.. make sure to have one customized for you....


    meal1 cal/fat/carb/pro
    8 large egg whites 137/0.4/1.9/28.7
    2 large whole eggs 167/12.2/1.3/12.3
    1 cup oats 311/5.1/54.3/13

    meal2 cal/fat/carb/pro
    6oz chicken breast w/o skin 177/3.8/0/33.2
    1/2 tablespoon olive oil 60/6.8/0/0
    1 oz (about 22 pieces) almonds 172/15.6/5/6

    meal3 cal/fat/carb/pro
    6oz chicken breast w/o skin 177/3.8/0/33.2
    1 1/2 medium sweet potato 172/0.3/40.1/3.1

    pwo cal/fat/carb/pro
    whey shake 258/2/0/60
    1 white bagel 270/1.7/53/10.5

    meal4 cal/fat/carb/pro
    8oz turkey breast 379/18.8/0/49

    meal5 cal/fat/carb/pro
    8oz salmon 331/13.4/0/49

    meal6 cal/fat/carb/pro
    6oz london broil 260/10.6/0/38.8
    1/2 avocado 138/12.7/7.4/1.7

    also, 3 servings of veggies daily.. the greener they are the better it is... i usually do 2 cups of brocolli.. but its your disgretion
    Daily Totals

    Calories: 3008 Fat: 107.4 Carbs: 163 Protien: 278.6



    You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

    MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

    try to remember that dieting is not an overnight thing.. it takes time and patience....

    When you've completed reading all this feel free to post up your diet for critique..
    Oh yeah thats way to much food for me!! I figured up my BMR and its only 2095, tdee is right at 3200. I am currently at 214 and 17%bf. I am 29yrs and 5'10". I haven't had time to add up all the macros per meal but the the end result should be 40% carbs 50%protein and 10%fats. I was going to carb cycle and I may still add a higher carb day in for legs but with low intake needs I was thinking about 3000-3500cals per day. I can't always get to the gym when I plan and I don't want a huge calorie suplus if things don't work out. Also I seem to be carb sensative, I know I have only been at about 3000cal. per day but I put weight on pretty easily. Any advice?
    Last edited by JMAN1982; 07-16-2012 at 01:42 PM.

  12. #1862
    Rookie Deadlift75's Avatar
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    Hey 3J, would really appreciate some critique advice on my diet when you get a minute. Thank you.

    Age. 26
    Height. 175cm
    weight 80kgs (6 weeks into course of Test E so some of that water weight (started at 74kg)
    bf% 13%.

    Goal = Lean gain, want to get as big as I can while staying as lean as I can - Train over 5 days. No cardio, all weights.

    Monday - Chest
    Tuesday - Back
    Wednesday- Rest
    Thursday- Legs
    Friday - Traps/Shoulders
    Sat - Arms

    Meal One

    1 cup oats (I just drink it) - 311 cals/5.1g fat/54.3g carbs/13g protein
    4 Full Raw eggs + two raw egg whites -320 cals/20g fat/2g carbs/32.4g protein

    Meal 2

    1 cup brown rice 215/1.7/44.4/5.0
    1 tin tuna 171/1.2/0.0/37.5
    tablespoon mayo 72/6.0/5.0/0.1

    Post Workout

    Whey Protein 392/6.0/18.0/56.0
    1 White Bagel 270/1.7/53.0/10.5


    Meal 3.

    1 cup brown rice - 215/1.7/44.4/5.0
    1 tin tuna - 171/1.2/0.0/37.5
    tablespoon mayo - 72/6.0/5.0/0.1

    Meal 4

    Large Packet Cashew Nuts - 871/71.7/45.2/25.3

    B]Meal 5[/B]

    1 pack of Oat Cakes 288/13.6/34.4/6.4
    1 tin tuna 171/1.2/0.0/37.5
    tablespoon mayo 72/6.0/5.0/0.1

    Meal 6
    Low Fat Cottage Cheese 216/3.1/8.2/37.2

    * I like Tuna so I eat it a lot, occasionally I will substitute it with Steak/Chicken/Beef

    Macros are 3682 calories 264.5 carb, 303.2.5 protein, 134.2 fat
    Last edited by Deadlift75; 07-16-2012 at 03:41 PM.

  13. #1863
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    Have been patiently awaiting a response to post #1859

  14. #1864
    3J
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    Quote Originally Posted by weeber View Post
    Me next

    26 years old
    6'3
    240lbs
    17% BF

    Lifting weights 2-3 months.
    Day 1: Chest/Biceps
    Day 2: Legs
    Day 3: Rest
    Day 4: Back/Traps
    Day 5: Shoulders/Triceps
    Day 6-7: Rest


    Goals: Started Hormone Replacement Therapy (HRT) back in May, doing 250mg/week Test-E w/ hcg. Looking to pack up on some muscle for the next 3-4 months and then re-evaluate. Been running the diet below for a few weeks although at around 3k cals/day. Want to up cals to 3.5k for maximum muscle gain (Is this optimal? Do I need more/less?). Gaining some fat is tolerable although not preferable, obviously

    LBM = 199lbs/91kg
    370 + (21.6 x 91) = 2336 BMR
    2336 x 1.375(light exercise/sports 1-3 days/week) = 3212 calories


    Cals/p/c/f
    Meal 1 - Workout days
    Morning PWO
    pwo oats/protein shake 560/52/64/10
    ---------------------------------------------
    total 560/52/64/10


    Meal 1 - Off day alternate
    5 egg white 80/20/0/0
    3 whole eggs 240/21/0/15
    2 hash browns 280/0/10/16
    -------------------------------------
    total 600/41/10/31

    ==

    Meal 2
    grilled chicken 6oz 165/35/0/4
    yams 7.5 oz 265/3/62/1
    -------------------------------------
    total 430/38/62/5


    Meal 3
    lean ground beef 8oz 340/46/0/16
    brown rice 1.5 cups 351/6/72/3
    -------------------------------------
    total 691/52/72/19

    Meal 4
    grilled chicken 6oz 165/35/0/4
    yams 7.5 oz 265/3/62/1
    -------------------------------------
    total 430/38/62/5

    Meal 5
    6lg hard boiled eggs 420/42/0/30
    1 1/3 cups rolled oats 400/13/72/8
    -------------------------------------
    total 820/55/72/38


    (spread throughout day)
    Whole milk 32oz 600/32/48/32
    -------------------------------------
    total 600/32/48/32


    On Day Total 3531/283p/380c/109f

    Off Day Total 3571/272p/326c/130f
    the major problem here is your last meal.. you have to get some beef in before bed.. your body starves as you sleep if you dont
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

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

  15. #1865
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    32 year old male, 6'3 250lbs...body fat around 22..tdee 3140....hit the gym usually 3x a week for approx 45 minutes and follow a power lifter scheme...trying to lower bf while retaining strength and size and get in the 230-235 range so i can try to clean bulk from there...Any suggestions/help?

  16. #1866
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    Need some help with my diet....

    Age 27
    Weight 169
    Height 5'7"
    BF 15%
    BMR 1780
    TDEE 2760
    Goal-cut with some muscle gain, 10-12%bf is goal

    Train 2 days on, 1 Day off, I do cardio 4x a week for 30 mins

    Diet as follows

    Breakfest
    4 egg whites 24/4/0/120
    1 cup bell peppers 1/5/0/33
    2 turkey sausge links 13/1/7/80


    Snack
    1/3 cup rasberries 1/14/1/60
    1 serv almonds 6/5/16/170

    Lunch
    6oz of lean ground beef 32/0/14/240
    1 serv refried beans 7/18/2/112
    1 whole wheat tortilla 4/19/3/130

    Snack
    4oz of turkey 18/0/3/100

    PWO Shake 50/50/2/400

    Dinner
    4oz chicken breast 26/0/2/120
    i serv broccoli w cheese 2/7/1/40

    shake before bed 50/2/2/210

    totals=234g protein, 127g carbs,53g fat,1818 calories

    Any help would be very appreciative.

    Thanks

  17. #1867
    Browser kamikaze's Avatar
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    Nm
    Last edited by kamikaze; 09-15-2012 at 10:57 PM.

  18. #1868
    MILK SLUT BARABANOFF's Avatar
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    Hey 3J. Hope you haven't forgot about me. I've swiched my diet to eating clean carbs/fats/pro. about 5 meals a day.
    Just would like you to recommend what my daily macro's would look like on and off cycle.

    All my information is up there ^^^

    If you get the time, It would realy help me out.
    Anyone else may share there opinion as well. I'm open to suggestions.

    Thanks, Ciao!

  19. #1869
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    Hey what do you think of this plan.

    Im 25 years old weigh 160 stand five feet nine
    Im trying to bulk up to around 180
    Bmr 1754
    Tdee 3026

    7:30 am bran flakes 8/72/1/288
    Milk 8/12/5/122
    2 capsules of orotine
    1 fish oil

    10 am protein power bar 23/39/6/300

    11:30 pretzels 9/72/2/342
    Yogurt 5/19/0/100
    Protein bar 23/39/6/300
    Grapes 0/58/0/225
    Granola bar 1/18/3/90

    Preworkout no explode

    5 pm shake 40/86/7/566
    2 capsules of orotine

    7 pm chicken 23/0/7/164
    Corn 5/27/2/123
    Pototoes 4/33/7/210
    Milk 8/12/5/122

    Total 155/487/54/2662

  20. #1870
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    me next


    Age: 19
    Weight: 81 kgs
    Height: 180cms
    BF: around 8-9%
    Goal: get very lean as i am a soccer/football player (aiming for the cristiano ronaldo type body/physique)
    BMR: 1949.7
    TDEE: 3363.3

    workouti do push and pull exercise-alternate)- i also do abs every gym session
    day 1 : pull - back, tri's, bi's , abs
    day 2 : soccer/football training - 2 hours
    days 3 : push - chest, shoulders, traps ( i just include traps here cause i do shoulders),abs
    day 4 : soccer/football training - 2 hours
    day 5 : pull - back, tri's, bi's , abs ( if i have a game on day 6, i rest on day 5 and this pull exercises move to day 7 and day 7 move to day 1)
    day 6 : soccer/football game -90 minutes (if i have a game on day 7, i rest on day 6 )
    day 7 : push - chest, shoulders, traps ( i just include traps here cause i do shoulders),abs

    This is what my current diet looks like
    i did an anavar and test booster cycle with this diet
    on wakexy elite powder
    meal 1:100g organic oatmeal with protein shake and water

    meal 2: whey protein with 10ml/g flaxseed oil

    meal 3:150g turkey breast , vegetables (broccoli) and 150-200g of ezekiel bread

    meal4: protein shake with 20 grams almonds

    meal 5 : snack ( either spelt sprouted bread or roasted bbq corn

    meal 6: oxy (pre workout)

    meal 7:recovery protein shake, multi vitamins, krill oil, vita e and c

    meal 8 : 150 g turkey breast, vegetables(broccoli) and 150g of ezekiel bread

    yes i know there is no macros but it roughly was around 2500 calorie give or take

    NOW this is my altered one, what do you think

    this is a winstrol/proviron cycle and testogen-XR (-which contains D asparaic acid and few other stuff)


    on wakexy elite powder

    multi vitamins, krill oil 1000mg, vita e and c (dont really know when to take these)

    ( Testogen-XR- 8 calories/winstrol and proviron)
    meal 1: 100g organic oatmeal with whey protein isolate and water ( p= 35.9g, f= 7.2g, carbs= 56.8g = 443.7cal


    meal 2: 2 raw organic eggs and whey protein isolate with 5ml flaxseed oil (p =38.2g, f=14.975g, carbs= 4.25g= 268 cal


    meal 3:150g turkey breast , 180g broccoli and 100g of spelt pene(pasta) (p= 58.56g, f= 4.19g, carbs= 75.96g = 586cal


    meal4: 150 g of lean veal , 180g broccoli and 20 grams almonds p=49.5, f=13.79, carbs=1.58 = 350 cals

    (winstrol and proviron)meal 5: whey protein and 2 raw organic eggs with 50g of plain fat free yogurt and p = 38.1, f=10.45, carbs= 4.25 = 215 cals

    pre workout meal: Testosgen-XR- 8 calories and oxy elite powder

    post workout meal: recovery protein shake and 100 g of ezekiel bread (p= 30.5, fat=3.3, carbs= 38 = 324.9cal

    meal 8 : 150 g turkey breast, 180g broccoli and 1/2 an avocado p=38.4, f= 26.45g, carbs= 1.35g = 453 cal


    total= 2640.6 calories
    Last edited by ronnie13; 08-05-2012 at 12:05 PM.

  21. #1871
    Rookie JustinFerrer's Avatar
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    Fat Loss Exercise
    For weight gaining you need to focus on your diet along with exercises.
    Take healthy and balanced food in your daily routine. You more protein foods such as milk, yogurt, eggs, fish, green vegetables, fresh fruits, and meat etc. You should also join a gym for doing some muscles building exercises.
    I was just thinking a little info about us all would help us get to know each other better, so I'll start.My name's JustinF, I'm male, 34. My interests include Weight Loss.Here is my site you may visit here to get more information.
    fatlossexercise.net

  22. #1872
    Training to get Big!!
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    3J can you pm me.

    25/m
    150lbs
    5'6
    Not sure on my body fat, will take a pic tonight and post.

    My current diet is shit. All junk foods. I need a whole new diet yet I'm picky as hell. I do not eat tuna, nor most veggies. I love meat, peanut butter, fish, chicken, bread.

    I am going to start my very first cycle in about 6 weeks. If you could help me come up with a bulking diet it would be much appreciated. Also if you could suggest which gear to chose (i'd rather just use 1 1st cycle) i've read that's best. I'm trying to put on about 15-20lbs of muscle. I don't want to get fat though, I also want to build my abs. I'm looking to gain size in chest, shoulders, tricepts, biceps, and abs.

    I go to the gym 4-7 days a week. Here is the work out I'm focusing on most. It's to increase my bench, I got it from marylandpowerlifting.com

    90% of max 3x5 and 80% of max 3x5 which will be today. then light bench day 65% of max 2x8
    it increases 2.5% every day of the heavy lifting and fluctuates on the light bench days. it is a 12 week program. I will also be working abs, and doing dumb bell curls, barbell bench press 4 sets of 10,8,8,6 incline bench 3 sets 8,8,6 decline same, dumb bell flys 2x10 dumb bell pull over 2x8 on mondays, tuesday i do my heavy bench day and back and biceps. Usually rest or do cardio on wednesday, shoulders and light bench thursdays, legs and calves fridays, saturdays I usually just go in and keep everything loose with light weights.

  23. #1873
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    Currently: 24 6'4" 230 lbs 11.5% bf 5 years of lifting exp

    Cycle looking to take:

    1 - 12 Test Prop 100 @ 75mg ed
    5 - 12 Anavar 50mg ed

    post cycle therapy (pct): post cycle therapy (pct) Forma Stanzol and Forged Post Cycle or Nolva and Clomid

    Age 24
    Weight 235 lbs
    Height 6 ft 4 in
    BF 11.5%
    Im all about staying LEAN and FAST, no MASS. Currently run 4.6 40 yd dash, power clean 315, bench 300, squat 415, 12 pull up max, 15 chin up max, 40 push up max. I feel like the abdominal is the most important muscle for the entire body (abs everyday). Looking to add 15-20 of lean muscle.

    Workout 7 days a week. I hit 5 different muscle groups for 5 days straight, then I recycle and hit what I hit on the first day on the sixth day and so on

    Monday Lower Body

    Stretch 15 min
    Light Jump Roping 10 min
    Barbell Squats 3 x 15
    3 x HIIT Jump roping 1 min ea
    Barbell Lunges 3 x 15
    3 x HIIT Jump roping 1 min ea
    Barbell Step Ups 3 x 10
    3 x HIIT Jump roping 1 min ea
    Dumbbell Jump Squats 3 x 20
    3 x HIIT Jump roping 1 min ea
    Hamstring Curls 3 x 10
    Abs 30 min
    Stretch

    Tuesday Back

    Stretch
    Light Jump roping 10 min
    Dead lifts 5 x 5
    3 x HIIT Jump roping 1 min ea
    Barbell Bent Over Rows 3 x 12
    3 x HIIT Jump roping 1 min ea
    Pull Ups 3 x max
    3 x HIIT Jump roping 1 min ea
    Dumbbell Bent Over Rows 3 x 12 ea
    3 x HIIT Jump roping 1min ea
    Lat Pull Downs 3 x 12
    Abs 30 min
    Stretch

    Wednesday Chest

    Stretch
    Light Jump roping 10 min ea
    Dumbbell Bench 5 x 5
    3 x HIIT Jump roping 1 min ea
    Barbell Incline 3 x 12
    3 x HIIT Jump roping 1 min ea
    3 Ball Balance Pushups 3 x max
    3 x HIIT Balance Pushups ea
    Dumbbell Flys 3 x 15
    3 x HIIT Jump roping ea
    Plate raises 3 x 15
    Abs 30 min
    Stretch

    Thursday Shoulders & Traps

    Stretch
    Light Jump roping 10 min
    Dumbbell Shoulder Press 5 x 5
    3 x HIIT Jump roping 1 min ea
    Barbell Military Press 3 x 12
    3 x HIIT Jump roping 1 min ea
    Dumbbell Front, Side & Ski Raises 3 x 12
    3 x HIIT Jump roping 1 min ea
    Rope Exercise 3 x max
    3 x HIIT Jump roping 1 min ea
    Machine Rear Delts 3 x 12
    Machine Traps 5 x max
    Abs 30 min
    Stretch

    Friday - Biceps & Triceps

    Stretch
    Light Jump rope 10 min
    Curl Bar 3 x 12
    3 x HIIT Jump roping 1 min ea
    Alt Dumbbell Curls 3 x 15 ea
    Rope Pull Downs 3 x max
    3 x HIIT Jump roping 1 min ea
    Light Dumbbell Curls 3 x max
    Nose Breakers 3 x 12
    3 x HIIT Jump roping 1 min ea
    Behind the Neck (elbows pointed in) 3 x 12
    Close Grip 3 x 12
    Abs 30 min
    Stretch
    Then I recycle my workout so

    Saturday Lower Body
    Sunday Back
    Monday Chest
    Tuesday Shoulders & Traps
    Wednesday Biceps & Triceps

    Breakfast - 10am pro/carb/fat/cal
    8 oz Water
    8 oz great value 0% milk 8/13/0/90
    8 oz simply orange 2/26/0/110
    7 eggs 44/2.8/49/630
    2 tbl. sp. Mayo 0/0/20/180
    5 turkey slices 9/1/1/60
    1 cheese slice 4/0/6/180
    2 whole grain slices 7/22.6/2.2/138
    2 ultimate omegas ?/?/2/18
    1 Rainbow Light Multi Vitamin
    1 scoop GREENSuperFood 2/4/1/30 ***5 to 9 daily servings of fruits and vegetables***

    Snack, Pre Workout 12 am
    8 oz water
    1 Banana 1.3/27/0.4/105
    4 tbl. sp. PB 14/16/30/360
    1//2 cup oatmeal 10.6/53.6/5.2/300

    Begin Workout 1ish pm
    Around 2 hrs of training
    Finish Workout 3ish pm Protein Shake 42/12/3/250

    Lunch Post Workout 4 pm
    16 oz water
    8 oz great value 0% milk 8 /13/0/90
    5 oz Starkist Light Tuna w/ Cayenne Pepper 40/2/2/200
    2 tbl. sp. Mayo 0/0/20/180
    OR
    2 4 oz Tyson chicken breast 42/0/24/380
    2 tbl. sp. EVOO 0/0/26/240

    Snack 6 pm
    8 oz water
    2 oz Almonds 12/12.2/28/326
    Greek Yogurt non-fat 13.9/20.1/0/140
    Estimate Fruit Varies 2/20/2/100

    Dinner 8 pm
    8 oz water
    8 oz great value 0% milk 8 /13/0/90
    4 Leaves Romaine Lettuce
    5 turkey slices 9/1/1/60
    1 slice cheese 4/0/6/80
    Cayenne Pepper
    4 oz 93% Lean Ground Beed - 23/0/8/170

    Calories: 3957 Fat: 215.8 Carbs: 240.3 Protein: 312.8

    TDEE: 2290.6 x 1.725 = 3951.258
    Last edited by TankTopa; 08-10-2012 at 10:25 PM.

  24. #1874
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    hey 3j and other knowledgable guys. can anyone help me figure out my maintanence cals? i dont have a clue all this tdee and bmr stuff makes no sense to me ive always had someone do my nutrition for me but now i wana get serious about diet and actually learn. any help or brief descripton appreciated.

  25. #1875
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    Wow when I read all your comments I got and idea..such a nice issue.For me is Weight loss is all about burning more calories than you eat, but what's the best way to do that? Knowing the basics of how to lose weight, how to exercise for weight loss and how to motivate yourself are essential for creating a program that works for you. Thanks for this ..!!!

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