Free Diet Advice and Critque from 3J

Discussion in 'Diet and Nutrition' started by 3J, May 19, 2011.

  1. Ogre717

    Ogre717 TID Official Lab Rat

    Jul 22, 2011
    I will start having a shake and a cliff bar pre workout. i can do oatmeal for the meal immediatly following training. as for the rest of my meals, everything on that list is unlimited, almonds included, i can take 10 chicken breast if i need to. I can get peanut butter but i do not have access to any olive oil right now.
  2. 3J

    3J Member

    May 19, 2011
    can you ask the cook what oils he cooks with?
  3. Ogre717

    Ogre717 TID Official Lab Rat

    Jul 22, 2011
    we dont have access to the chow hall kitchen, just whats out in the lines.
    for the most part everything is baked anyways. not much oil used from what i can tell
  4. 3J

    3J Member

    May 19, 2011
    ok.. give me 24hrs to work something out for you..

    if you dont get a response in 24hrs please e-mail me

    [email protected]

    thanks for serving the country btw
  5. Ogre717

    Ogre717 TID Official Lab Rat

    Jul 22, 2011
    Thank you bro. I appreciate all you help.
  6. 3J

    3J Member

    May 19, 2011
    ok.. here's how we should do this.. i usually dont build diets for free but your a special case..

    meal 1
    protein shake
    and a cliff bar.. something before the gym.. i dont care what as long as its carbs and not simple sugars, cherrios works.. mini wheats.. whatever..

    meal 2
    2 whole eggs
    4 whites (let me know if this isn't possible)
    go ahead and make your omelet how ever you like..
    1 cup oats

    meal 3
    baked chicken breast
    u need a carb source here.. if there is potato have it.. if not eat 2 bananas or have kashi go lean

    meal 4
    tuna packs to go (if you can read nutriition facts you want 50g protein)
    a carb source again.. you didn't list many.. you can do wheat bread.. potato..

    meal 5
    baked chicken breast
    again same thing have a carb source

    meal 6
    hamburger patty.. two of them.. no carbs
    and a hand full of almonds

    now what you have to do is pay attention to your body.. if you see your gaining more then 2lbs a week on this diet cut out some carbs untill you get to that point.. if your not gaining weight add carbs.. its fairly simple.. try to keep in mind how much of what your eating regularly.. write it down if you have to

    your more then welcome to have two pieces of fruit a day that isn't bananas.. also please stay away from fruit juice though you might be able to use it as a carb source in an emergency.. or as a replacement for a carb source in a meal..
  7. Ogre717

    Ogre717 TID Official Lab Rat

    Jul 22, 2011
    Thanks a ton bro. should i just squeese the protein shakes inbetween the meals and before bed?
  8. 3J

    3J Member

    May 19, 2011
    protein shakes are crap.. i dont allow my clients to drink shakes unless its pwo.. keep it for pwo unless you absolutely have to.. if your eating 6 meals with the right portions your getting your 300g protein in... u dont need more then that.. shit im 280lbs and i dont go over 350 myself..
  9. Ashleyamysomers88

    Ashleyamysomers88 New Member

    Feb 8, 2016
    28 (very soon, February 15th so let's just say I'm 28!)

    Female, 124-126lbs (although I never weigh in AM before food and water etc because I use gym scale).

    I think I'm around 17-18% body fat.

    I don't know my calories...but my food is all over the place :( I won't eat for a very long time for a few days and other days I eat like every 2-3 hrs.

    I train about 4 days a week, usually two leg days. Goes something like this...and I usually do EMOM, every minute on the minute for my workouts so between sets I take 60 seconds rest.

    Squats/back extension 1-2x a week

    105lbs 6x12
    125lbs 4x10
    (I tran between 105lbs and 135lbs)

    Back extensions (love this for my hammies and glutes)
    I pick up a 45lb plate and burn out my glutes doing
    45lbs 10x12-20

    Sometimes I end with plyos hoping over a bench 20 reps each leg

    Abs with cable crunches 1-2x a week
    52.5lbs 3x50

    Shoulders 1-2x a week (just started this past two weeks)
    10lbs OH press 5x15-20
    Lat raises 6x12-15
    Front raises 5lbs 4x10-12

    Thanks ahead of time! I do some separative cardio. I hate doing cardio!!! I always tell myself I will and then never can make myself do it :( :(
  10. Lizard King

    Lizard King Administrator Staff Member

    Sep 9, 2010
    Ashleyamysomers88 this thread is 5 years old, I would start a new one..
  11. Millie Porter

    Millie Porter New Member

    Feb 8, 2017
    it is really working ??
  12. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    That's weird. You bumped this thread exactly one year from the last post...

    Anyway. Wtf are you asking?
    Millie Porter likes this.

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