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Free Diet Advice and Critque from 3J

3J

3J

Member
May 19, 2011
44
5
#1
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 metabolic 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..
 
mich_lab

mich_lab

TID Lady Member
May 28, 2011
1
1
#2
Re: Free diet advice from 3J

Age: 23
Weight: 130
Height: 5’6”
BF: 15.2%
Goals: I am a female bikini competitor, and my goal is to lose fat (about 2”) around my midsection, gain muscle in my quads/hams/glutes, and increase the muscle tone in my abs before my next show in October. In doing so, I believe that I will hit 125 lbs, and about 10% BF. Ultimately, I would like to earn my pro-card within the next year.

BMR: 1420(using low BF calc)-1455(using normal BF calc)

TDEE: 2250
Pro Carb Fat Cal
7am 16 oz coffee 0 0 0 5
4 egg whites 16 0 0 60
1/3 C oatmeal 4 18 2 100

Meal Total 20 18 2 165

10 am NO xplode 0 6 0 25
1 scoop isopure 25 0 1 110
½ C berries 1 15 0 60

Meal Total 26 21 1 195

11 am workout**

12:30 1 scoop isopure 25 0 1 110
½ fruit 1 15 0 50

Meal Total 26 15 1 160

1:30 3 oz chicken 20 0 1.5 90
1 C green beans 1 5 0 30
½ sweet potato 5 25 0 100

Meal Total 26 30 1.5 220

4 pm 4 C spinach 0 6 0 40
4 oz tilapia 20 0 1 110
dressing:
1 tsp mustard 0 0 0 5
2 tsp vinegar 0 2 0 10

Meal Total 20 8 1 165

7 pm 4 oz salmon 24 0 10 200
2 C asparagus 5 10 0 40

Meal Total 29 10 10 240

9 pm casein protein 25 2 0 110

Daily Total 172 105 17 1255

**Workouts:
10 min warm up, usually riding the upright bike 2.5 miles
45 min weight training:
Monday: legs, quad focus
Tuesday: shoulders, abs
Wednesday: glutes/hamstrings
Thursday: back, triceps, abs
Friday: legs-plyo
Saturday: chest, biceps, abs
Sunday: bikram yoga, or active rest day

All workouts usually consist of 3 sets of 12-15 reps, using moderate weight (plyo is the exception)
I try to change up my rep ranges and weights about every 4 weeks, but I find myself coming back to what I am comfortable with: moderate!

I finish most workouts with 30-45 minutes of cardio, switching between HIIT/interval training and steady rate, on the bike, stairs or treadmill.
 
3J

3J

Member
May 19, 2011
44
5
#3
Re: Free diet advice from 3J

Age: 23
Weight: 130
Height: 5’6”
BF: 15.2%
Goals: I am a female bikini competitor, and my goal is to lose fat (about 2”) around my midsection, gain muscle in my quads/hams/glutes, and increase the muscle tone in my abs before my next show in October. In doing so, I believe that I will hit 125 lbs, and about 10% BF. Ultimately, I would like to earn my pro-card within the next year.

BMR: 1420(using low BF calc)-1455(using normal BF calc)

TDEE: 2250
Pro Carb Fat Cal
7am 16 oz coffee 0 0 0 5
4 egg whites 16 0 0 60
1/3 C oatmeal 4 18 2 100
ok
Meal Total 20 18 2 165

10 am NO xplode 0 6 0 25
1 scoop isopure 25 0 1 110
½ C berries 1 15 0 60
im not a fan of having a shake before your workout.. drop the berries for some oats.. and eat real food.. if you have to go ahead and switch for pasturized liquid egg whites.. they are more bioavailable
Meal Total 26 21 1 195

11 am workout**

12:30 1 scoop isopure 25 0 1 110
½ fruit 1 15 0 50
do the berries here... either that or do a semi-simple carb like 1/4 of a bagel, white rice, white pasta, rice cakes.. etc... you want a slight insulin spike pwo
Meal Total 26 15 1 160

1:30 3 oz chicken 20 0 1.5 90
1 C green beans 1 5 0 30
½ sweet potato 5 25 0 100

Meal Total 26 30 1.5 220

4 pm 4 C spinach 0 6 0 40
4 oz tilapia 20 0 1 110
dressing:
1 tsp mustard 0 0 0 5
2 tsp vinegar 0 2 0 10

Meal Total 20 8 1 165

7 pm 4 oz salmon 24 0 10 200
2 C asparagus 5 10 0 40

Meal Total 29 10 10 240

9 pm casein protein 25 2 0 110

Daily Total 172 105 17 1255

**Workouts:
10 min warm up, usually riding the upright bike 2.5 miles
45 min weight training:
Monday: legs, quad focus
Tuesday: shoulders, abs
Wednesday: glutes/hamstrings
Thursday: back, triceps, abs
Friday: legs-plyo
Saturday: chest, biceps, abs
Sunday: bikram yoga, or active rest day

All workouts usually consist of 3 sets of 12-15 reps, using moderate weight (plyo is the exception)
I try to change up my rep ranges and weights about every 4 weeks, but I find myself coming back to what I am comfortable with: moderate!

I finish most workouts with 30-45 minutes of cardio, switching between HIIT/interval training and steady rate, on the bike, stairs or treadmill.
if i were you i would add 200 calories to your diet and start doing empty stomach cardio in the mornings... 45min incline brisk walk 130-140bpm will do wonders for you!!
 
S

Slag

Member
Apr 21, 2011
43
0
#4
Re: Free diet advice from 3J

Hello I have a question I am 6'3 and now 195 pounds. How is it that I am putting on mass eating at 2600 calories a day with an intense hour to hour and a half weight training session? is my metabolism super slow or something?
 
3J

3J

Member
May 19, 2011
44
5
#5
Re: Free diet advice from 3J

Hello I have a question I am 6'3 and now 195 pounds. How is it that I am putting on mass eating at 2600 calories a day with an intense hour to hour and a half weight training session? is my metabolism super slow or something?
tell me a little more about yourself..

how old are you... how exactly does your diet look?? whats your bf?? how many times a day do you eat??

it could be that your metabolism is slow.. or that you just have good genetics..

did you just start working out?

how did you count your calories?? did you use software?? was it an estimate?
 
S

Slag

Member
Apr 21, 2011
43
0
#6
Re: Free diet advice from 3J

tell me a little more about yourself..

how old are you... how exactly does your diet look?? whats your bf?? how many times a day do you eat??

it could be that your metabolism is slow.. or that you just have good genetics..

did you just start working out?

how did you count your calories?? did you use software?? was it an estimate?
been working out for 4 months. I am 20 years old.

I am not sure about my bodyfat atm but I almost have a 6pack and I pretty decent 4pack, so maybe 11%?

I measure out all my food with cups and tablespoons so my calories are pretty exact, I don't have a meal plan I just count my calories until I reach where I want to be, and I always have 250-300g protein+, every meal usually has around 50g protein.

I eat about 6-8 times a day,
 
3J

3J

Member
May 19, 2011
44
5
#7
Re: Free diet advice from 3J

been working out for 4 months. I am 20 years old.

I am not sure about my bodyfat atm but I almost have a 6pack and I pretty decent 4pack, so maybe 11%?

I measure out all my food with cups and tablespoons so my calories are pretty exact, I don't have a meal plan I just count my calories until I reach where I want to be, and I always have 250-300g protein+, every meal usually has around 50g protein.

I eat about 6-8 times a day,
well that sheds some light.. how many carbs are you taking in?
 
3J

3J

Member
May 19, 2011
44
5
#8
Re: Free diet advice from 3J

well i have your tdee at about 2700 calories so your eating at maint level or above maint level.. plus your 20 years old and have high natty test levels..

there is no "strict rule" as to how many calories you eat.. we use th formula to figure out the right range for you.. start you at that range and help you keep moving upward towards your goals..

how much weight have you gained in how long on your diet??

how many carbs are you taking in?
 
S

Slag

Member
Apr 21, 2011
43
0
#9
Re: Free diet advice from 3J

carbs vary i don't really keep track I usually just count calories from carbs i try and cycle them so off days i have low carb and on training high carb, i am thinking anywhere from 100g - 400g carbs

i cut to 187, I have put on about 8 pounds in half a month, but I seem to be leaner, kinda wierd.
 
3J

3J

Member
May 19, 2011
44
5
#10
Re: Free diet advice from 3J

carbs vary i don't really keep track I usually just count calories from carbs i try and cycle them so off days i have low carb and on training high carb, i am thinking anywhere from 100g - 400g carbs

i cut to 187, I have put on about 8 pounds in half a month, but I seem to be leaner, kinda wierd.
sounds like you've stumbled on to a carb cycle type bulker.. this philosophy is known to drop bf and raise lbm.. but only to a certain degree...

if its working for you continue doing what your doing...
 
mugzy

mugzy

Administrator
Staff Member
Aug 11, 2010
4,794
1,662
#11
Re: Free diet advice from 3J

People you should be taking advantage of 3J's offer for free diet advice. He runs a company and is a professional in this field. I really appreciate 3J taking the time to help out. I think sometimes steroids get too much credit where diet is so much more important.

Take advatage of the free advice and lets see you diets, we all have places we can improve.
 
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