1. #1
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default Free Diet Advice from 3J

    FAIR WARNING: IF YOUR POST DOES NOT HAVE YOUR STATS, BMR, TDEE, GOALS, AND A COMPLETE DIET WITH FULL MACROS, I WILL NOT CRITIQUE YOUR DIET!! IF YOUR LOOKING FOR A MORE PERSONALIZED ONE ON ONE SERVICE WHERE I AM IN CONTROL OF YOUR NUTRITION AND EXERCISE PLEASE EMAIL ME AT 3JDIET@GMAIL.COM TO BECOME A CLIENT OR GO TO 3JSDIET.COM TO GET MORE INFORMATION. EMAILS ABOUT FREE DIET ADVICE WILL BE IGNORED!!








    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..
    Thanks eswol, Sartorii, thx, silverback43 thanked for this post
     

  2. #2
    MuscleChemistry Newbie Residency Training
    Sartorii's Avatar
    Join Date
    Dec 2015
    Location
    USA
    Posts
    8
    Rep Power
    0

    Default Re: Free Diet Advice

    First and foremost, thank you for your time and willingness to provide free advice. Secondly, I am what most would consider “fresh meat” as I am less than a day old on this site, so please be gentle =]

    Age: 29
    Weight: 263 lbs
    Height: 6’2’’
    BF: 18% based on Cosmed Bod Pod
    Goals: Cut BF to < 10% while ideally maintaining as much muscle as possible in the shortest amount of time possible.

    BMR: 2230
    TDEE: 3238

    Current Diet (12 days in):

    Days 1-6 follow the protocol outlined below, maintaining < 30 g of carbohydrates. Day 7 (going to be Fridays for me) is only different by adding 1 lb of organic jasmine rice to meal 5, which is roughly 258 g of carbohydrates itself and additional 1032 kCals.

    8AM Meal 1: 3 Whole Eggs + 1 lb Bacon = 65P/78F

    11AM Meal 2: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    1PM Meal 3: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    3PM Meal 4: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    5PM Workout (See below)

    PWO Shake + Greens = 24P/3C

    7PM Meal 5: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    Intake: 305P/23C/100F = 2212 kCal

    Workout (5 day split, no rest days)

    Day 1: Chest & Calves
    Day 2: Back
    Day 3: Legs
    Day 4: Shoulders & Calves
    Day 5: Arms

    Labs (monitored quarterly):

    Testosterone is provided via TRT and maintained at least 1200 ng/dL (total test) and 20 ng/dL (free test).

    Estrogen is monitored and controlled with anastrozole.

    Hematocrit is monitored and controlled via blood donations and baby aspirin.

    All other labs (i.e. LFTs, lipids, etc.) are WNL.

    Supplements:
    Centrum multivitamin BID
    1 mL Lions Mane extract
    1 mL Cordiceps extract
    3.5 g CLA (not calculated in above diet)
    4 g of DHA/EPA combo (not calculated in above diet)
    Pre-workout: 1 scoop Post Jym + 6 g Citrulline Malate
    Post-workout: 1 scoop Post Jym + aforementioned protocol in diet section

    Energy, focus, and appetite are controlled via self-dosing/titration of Adderall.

    I just ordered the anniversary special consisting of 8 IGF-1 Lr3 + 2 MK-2866 and would like to request advice for incorporating these into my protocol. I plan to run 60 mcg of IGF-1 Lr3 daily and 35 mg (1 mL) MK-2866 daily.

    Hopefully this is enough information for us to at least get started. Thank you once again for your time.
    Likes Iron Game liked this post
     

  3. #3
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by Sartorii View Post
    First and foremost, thank you for your time and willingness to provide free advice. Secondly, I am what most would consider “fresh meat” as I am less than a day old on this site, so please be gentle =]

    Age: 29
    Weight: 263 lbs
    Height: 6’2’’
    BF: 18% based on Cosmed Bod Pod
    Goals: Cut BF to < 10% while ideally maintaining as much muscle as possible in the shortest amount of time possible.

    BMR: 2230
    TDEE: 3238

    Current Diet (12 days in):

    Days 1-6 follow the protocol outlined below, maintaining < 30 g of carbohydrates. Day 7 (going to be Fridays for me) is only different by adding 1 lb of organic jasmine rice to meal 5, which is roughly 258 g of carbohydrates itself and additional 1032 kCals.

    8AM Meal 1: 3 Whole Eggs + 1 lb Bacon = 65P/78F

    11AM Meal 2: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    1PM Meal 3: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    3PM Meal 4: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    5PM Workout (See below)

    PWO Shake + Greens = 24P/3C

    7PM Meal 5: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    Intake: 305P/23C/100F = 2212 kCal

    Workout (5 day split, no rest days)

    Day 1: Chest & Calves
    Day 2: Back
    Day 3: Legs
    Day 4: Shoulders & Calves
    Day 5: Arms

    Labs (monitored quarterly):

    Testosterone is provided via TRT and maintained at least 1200 ng/dL (total test) and 20 ng/dL (free test).

    Estrogen is monitored and controlled with anastrozole.

    Hematocrit is monitored and controlled via blood donations and baby aspirin.

    All other labs (i.e. LFTs, lipids, etc.) are WNL.

    Supplements:
    Centrum multivitamin BID
    1 mL Lions Mane extract
    1 mL Cordiceps extract
    3.5 g CLA (not calculated in above diet)
    4 g of DHA/EPA combo (not calculated in above diet)
    Pre-workout: 1 scoop Post Jym + 6 g Citrulline Malate
    Post-workout: 1 scoop Post Jym + aforementioned protocol in diet section

    Energy, focus, and appetite are controlled via self-dosing/titration of Adderall.

    I just ordered the anniversary special consisting of 8 IGF-1 Lr3 + 2 MK-2866 and would like to request advice for incorporating these into my protocol. I plan to run 60 mcg of IGF-1 Lr3 daily and 35 mg (1 mL) MK-2866 daily.

    Hopefully this is enough information for us to at least get started. Thank you once again for your time.
    ok im seeing some macro timing issues here...

    1lb bacon?? are you serious?? lol thats the first time i have ever seen that.. i highly recommend you reduce your
    fat in meal 1 and spread it throughout the day while increasing your egg intake.. eggs are fast acting proteins, something your body needs first thing in the morning after a fast
    so you are running a keto diet... the high protein is ok on a keto diet..

    you need to change your last meal to a lean beef... same weight of london broil would be ideal.. you need a slow digesting protein there.. and beef is king for that

    other concerns.. your tdee is 3200 calories.. youre eating 1000 calories below that.. even with 300g protein and a trt dosage you can expect to lose muscle..

    you seem to have a time constraint.. if you didn't i would have recommended you only drop to 2500 calories

    have you successfully ran a keto diet like this before??is this your first time running it??

    if your stats are correct youve got a very solid base and will look very good at 10%
    Thanks Sartorii thanked for this post
    Likes Sartorii liked this post
     

  4. #4
    MuscleChemistry Newbie Residency Training
    Sartorii's Avatar
    Join Date
    Dec 2015
    Location
    USA
    Posts
    8
    Rep Power
    0

    Default

    Regarding bacon, I have recalculated macros based on the following:

    I start with 1 lb raw which contains 56P/72F. I then cook out fat, bringing total weight down 50%, resulting in 56P/36F. I will now spread this throughout meals 1-4 as per your advice.

    Revision 1:

    8AM Meal 1: 6 Whole Eggs + 2 oz Bacon = 50P/33F

    11AM Meal 2: 8 oz Chicken Breast Tenderloin + Salsa + 2 oz Bacon = 68P/5C/14.5F

    1PM Meal 3: 8 oz Chicken Breast Tenderloin + Salsa + 2 oz Bacon = 68P/5C/14.5F

    3PM Meal 4: 8 oz Chicken Breast Tenderloin + Salsa + 2 oz Bacon = 68P/5C/14.5F

    5PM Workout (See below)

    PWO Shake + Greens = 24P/3C

    7PM Meal 5: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    9PM Meal 6: 8 oz London Broil = 47P/6.5F

    Intake: 379P/23C/88.5F @ 2404.5 kCal

    Questions answered:

    Time restraint: Other than the fear of dying fat and hating what I see in the mirror, I really have no time restraints. My wife left me on Thanksgiving for another man so now I am just focusing on improving myself. I have attempted to get closer to the 2500 calories you mentioned.

    Keto diet: I have never performed a monitored diet of this nature before. Over the course of my previous military deployments I was keto numerous times simply due to the nature of the beast. During these times, I was lean, focused, and felt very good. I have no science to back this up, but perhaps this has screwed with my sensitivity to carbs. Therefore it’s no surprise that I have not responded well in the past to diets consisting of waking up and pounding some oats and/or having sweet potatoes throughout the day.
    Likes Iron Game liked this post
     

  5. #5
    Iron Game's Avatar
    Join Date
    Apr 2008
    Location
    MD
    Age
    51
    Posts
    5,060
    Rep Power
    2147488723

    Default

    Great log, thanks
    Thanks Sartorii thanked for this post
    Likes Sartorii liked this post
     
    Your Character Is In Your DEEDS. Not Your Dreams!

    Follow Me twitter Iron-Game

  6. #6
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by Sartorii View Post
    Regarding bacon, I have recalculated macros based on the following:

    I start with 1 lb raw which contains 56P/72F. I then cook out fat, bringing total weight down 50%, resulting in 56P/36F. I will now spread this throughout meals 1-4 as per your advice.

    Revision 1:

    8AM Meal 1: 6 Whole Eggs + 2 oz Bacon = 50P/33F

    11AM Meal 2: 8 oz Chicken Breast Tenderloin + Salsa + 2 oz Bacon = 68P/5C/14.5F

    1PM Meal 3: 8 oz Chicken Breast Tenderloin + Salsa + 2 oz Bacon = 68P/5C/14.5F

    3PM Meal 4: 8 oz Chicken Breast Tenderloin + Salsa + 2 oz Bacon = 68P/5C/14.5F

    5PM Workout (See below)

    PWO Shake + Greens = 24P/3C

    7PM Meal 5: 8 oz Chicken Breast Tenderloin + Salsa = 54P/5C/5.5F

    9PM Meal 6: 8 oz London Broil = 47P/6.5F

    Intake: 379P/23C/88.5F @ 2404.5 kCal

    Questions answered:

    Time restraint: Other than the fear of dying fat and hating what I see in the mirror, I really have no time restraints. My wife left me on Thanksgiving for another man so now I am just focusing on improving myself. I have attempted to get closer to the 2500 calories you mentioned.

    Keto diet: I have never performed a monitored diet of this nature before. Over the course of my previous military deployments I was keto numerous times simply due to the nature of the beast. During these times, I was lean, focused, and felt very good. I have no science to back this up, but perhaps this has screwed with my sensitivity to carbs. Therefore it’s no surprise that I have not responded well in the past to diets consisting of waking up and pounding some oats and/or having sweet potatoes throughout the day.
    a keto diet has to be high in fat.. reduce your protein intake to 250g..

    honestly you need to drop the bacon.. i dont know why youre stuck on it.. keep your bacon for breakfast and get rid of the rest..

    reduce your proten to 250

    so you have to replace the calories... 180g protein is 720 calories... you need 80 more grams of fat..

    use peanut butter, avocado, olive oil... stop eating that much bacon.. lol

    remember its also about a balance of fats, not just fat intake!!!

    also, salsa is not a replacement for veggies.. i want to see green leafy veggies in your diet..

    start at 2500 calories with no cardio.. youre looking for 1-2lbs weight loss a week.. as you stall slowly add cardio to keep it going.. you shouldn't need to drop under 2500 calories when you slowly raise your
    Thanks Sartorii thanked for this post
    Likes Sartorii liked this post
     

  7. #7
    MuscleChemistry Newbie Board Certified D.V.M.
    xandermerlin's Avatar
    Join Date
    Jul 2015
    Location
    Miami, Fl
    Age
    48
    Posts
    34
    Rep Power
    0

    Default

    age 40
    weight 198lbs
    height 6'0
    bf 21% (fat weight 43lbs, lean weight 155lbs)
    goals fat loss,lean mass
    bmr 1848
    tdee 3523

    Meal 1 Calories/Protein/Carbs/Fat
    2 Whole Eggs 147/13/0/10
    5 Egg Whites 100/17/0/0
    Oats - 1cup 300/10/54/6
    Totals 547/40/54/16


    Meal 2 Calories/Protein/Carbs/Fat
    Cottage Cheese 2% – 8oz 200/28/10/6
    Almonds – (20) 140/7/6/19
    Banana 105/2/31/0
    Totals 445/37/47/25


    Meal 3 Calories/Protein/Carbs/Fat
    Chicken Breasts – 8oz 220/58/0/2
    Brown Rice – 1cup 230/5/45/4
    Sweet Potato - 4oz 103/2/24/0
    Totals 553/55/69/6


    Meal 4 Calories/Protein/Carbs/Fat
    Protein Powder – 2sc 240/50/4/4
    Skim Milk – 10oz 100/10/14/0
    Banana 105/2/31/0
    Natural PB – 1tbsp 105/4/3/8
    Totals 550/66/52/12


    Meal 5 Calories/Protein/Carbs/Fat
    Chicken Breast – 8oz 220/58/0/2
    Sweet Potato - 4oz 103/2/24/0
    Totals 323/60/24/2


    Meal 6 Calories/Protein/Carbs/Fat
    Protein Powder – 1sc 120/25/2/2
    Skim Milk – 10oz 100/10/14/0
    Natural PB – 1tbsp 105/4/3/8
    Totals 325/39/19/10


    Calories Protein Carbs Fat
    Totals - 2887 297(1188) 265(1060) 71(639)

    hopefully ive written all the requirements necessary for critiquing. ill b using the above mentioned diet with the following stack:

    Wks 1-18 Test-E 600mg/wk
    Wks 1-16 Equipose 750mg/wk
    Wks 1-6 D-Bol 40mg/d
    wks 7-18 Masteron 400mg/wk

    good or bad, ill b looking forward 2 ur help buddy n thanx 3J
     

  8. #8
    MuscleChemistry Guru Board Certified CPH
    cybrsage's Avatar
    Join Date
    Apr 2015
    Posts
    1,107
    Rep Power
    2147484763

    Default

    Quote Originally Posted by 3J View Post
    also, salsa is not a replacement for veggies.. i want to see green leafy veggies in your diet..
    Wait, what? What if it is the Green Salsa - does it count as greens then?

    Personally, I use salsa and kale as a pick me up to many things - just have to watch the carbs and the salt in many salsas! Kale, well that is just plain Good Eats.
    Likes Iron Game liked this post
     
    Use code Sage to get 5% off your next Synthetek Order

  9. #9
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    ok.. what multiplier did you use?? youre gonna have to justify that high multiplier because at 1.55 i have your tdee at 2750 roughly

    Quote Originally Posted by xandermerlin View Post
    age 40
    weight 198lbs
    height 6'0
    bf 21% (fat weight 43lbs, lean weight 155lbs)
    goals fat loss,lean mass
    bmr 1848
    tdee 3523

    Meal 1 Calories/Protein/Carbs/Fat
    2 Whole Eggs 147/13/0/10
    5 Egg Whites 100/17/0/0
    Oats - 1cup 300/10/54/6
    Totals 547/40/54/16


    Meal 2 Calories/Protein/Carbs/Fat
    Cottage Cheese 2% – 8oz 200/28/10/6
    Almonds – (20) 140/7/6/19
    Banana 105/2/31/0
    Totals 445/37/47/25


    Meal 3 Calories/Protein/Carbs/Fat
    Chicken Breasts – 8oz 220/58/0/2
    Brown Rice – 1cup 230/5/45/4
    Sweet Potato - 4oz 103/2/24/0
    Totals 553/55/69/6


    Meal 4 Calories/Protein/Carbs/Fat
    Protein Powder – 2sc 240/50/4/4
    Skim Milk – 10oz 100/10/14/0
    Banana 105/2/31/0
    Natural PB – 1tbsp 105/4/3/8
    Totals 550/66/52/12


    Meal 5 Calories/Protein/Carbs/Fat
    Chicken Breast – 8oz 220/58/0/2
    Sweet Potato - 4oz 103/2/24/0
    Totals 323/60/24/2


    Meal 6 Calories/Protein/Carbs/Fat
    Protein Powder – 1sc 120/25/2/2
    Skim Milk – 10oz 100/10/14/0
    Natural PB – 1tbsp 105/4/3/8
    Totals 325/39/19/10


    Calories Protein Carbs Fat
    Totals - 2887 297(1188) 265(1060) 71(639)

    hopefully ive written all the requirements necessary for critiquing. ill b using the above mentioned diet with the following stack:

    Wks 1-18 Test-E 600mg/wk
    Wks 1-16 Equipose 750mg/wk
    Wks 1-6 D-Bol 40mg/d
    wks 7-18 Masteron 400mg/wk

    good or bad, ill b looking forward 2 ur help buddy n thanx 3J
     

  10. #10
    MuscleChemistry Newbie Board Certified D.V.M.
    xandermerlin's Avatar
    Join Date
    Jul 2015
    Location
    Miami, Fl
    Age
    48
    Posts
    34
    Rep Power
    0

    Default

    evening 3J...well i used the multiplier on TDEECalculator.net You are a 40 year old male who is 6'0 tall and weighs 198lbs with heavy exercise= 3,185kcals/d
     

  11. #11
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by xandermerlin View Post
    evening 3J...well i used the multiplier on TDEECalculator.net You are a 40 year old male who is 6'0 tall and weighs 198lbs with heavy exercise= 3,185kcals/d
    ok... tell me what your workout routine is.. again i need you to justify that multiplier
     

  12. #12
    MuscleChemistry Newbie Board Certified D.V.M.
    xandermerlin's Avatar
    Join Date
    Jul 2015
    Location
    Miami, Fl
    Age
    48
    Posts
    34
    Rep Power
    0

    Default

    im guessing since my activity level is Heavy Exercise, thus the high caloric intake my body needs to maintain my weight. ive done it on about 3 different multipliers n they all register between 3100-3500kcal/d. if u have a different way of measuring it, ill b more than happy to go by ur preferred method. my workout routine is as follows:

    Sunday: Chest/Biceps/Calves

    Chest
    • Flat Bench Presses: 5 Sets x 8 Reps
    • Incline Dumbbell Presses: 4 Sets x 8 Reps
    • Flat Dumbbell Flyes: 3 Sets x 8 Reps
    • Close Grip Bench Presses: 4 Sets x 8 Reps

    Biceps
    • Straight Barbell Curls: 4 Sets x 8 Reps
    • Close EZ Bar Curls: 4 Sets x 8 Reps

    Calves
    • Standing Calf Raises: 4 Sets x 12 Reps
    • Seated Calf Raises: 4 Sets x 12 Reps

    Monday: Legs/Abs

    Legs
    • Squats: 5 Sets x 8 Reps
    • Leg Presses: 4 Sets x 8 Reps
    • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
    • Leg Extensions: 4 Sets x 8 Reps
    • Leg Curls: 4 Sets x 8 Reps

    Abs
    • Straight Leg Lifts: 4 Sets x 12 Reps
    • Bent Knee Leg Lifts: 4 Sets x 12 Reps
    • Incline Sit-Ups: 4 Sets x 12 Reps

    Tuesday: OFF

    Wednesday: Back/Calves

    Back
    • Cable Pulldowns: 4 Sets x 8 Reps
    • Reverse Barbell Rows: 4 Sets x 8 Reps
    • Dumbbell Rows: 4 Sets x 8 Reps
    • Barbell Shrugs: 4 Sets x 8 Reps
    • Rear Shrugs: 3 Sets x 8 Reps

    Calves
    • Standing Calf Raises: 4 Sets x 12 Reps
    • Seated Calf Raises: 4 Sets x 12 Reps

    Thursday: OFF

    Friday: Shoulders/Triceps/Abs

    Shoulders
    • Rear Military Presses: 5 Sets x 12 Reps
    • Front Military Presses: 5 Sets x 12 Reps
    • Bent-Over Laterals: 4 Sets x 12 Reps

    Triceps
    • Nose Breakers: 4 Sets x 8 Reps
    • Dips: 4 Sets x 8 Reps
    • Tricep Pushdowns: 4 Sets x 8 Reps

    Abs
    • Straight Leg Lifts: 4 Sets x 12 Reps
    • Bent Knee Leg Lifts: 4 Sets x 12 Reps
    • Incline Sit-Ups: 4 Sets x 12 Reps

    Saturday: OFF
    Likes Iron Game liked this post
     

  13. #13
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    are you already on the diet that you have posted?? if so for how long? how has your weight moved??

    are your reducing cals on non workout days?

    Quote Originally Posted by xandermerlin View Post
    im guessing since my activity level is Heavy Exercise, thus the high caloric intake my body needs to maintain my weight. ive done it on about 3 different multipliers n they all register between 3100-3500kcal/d. if u have a different way of measuring it, ill b more than happy to go by ur preferred method. my workout routine is as follows:

    Sunday: Chest/Biceps/Calves

    Chest
    • Flat Bench Presses: 5 Sets x 8 Reps
    • Incline Dumbbell Presses: 4 Sets x 8 Reps
    • Flat Dumbbell Flyes: 3 Sets x 8 Reps
    • Close Grip Bench Presses: 4 Sets x 8 Reps

    Biceps
    • Straight Barbell Curls: 4 Sets x 8 Reps
    • Close EZ Bar Curls: 4 Sets x 8 Reps

    Calves
    • Standing Calf Raises: 4 Sets x 12 Reps
    • Seated Calf Raises: 4 Sets x 12 Reps

    Monday: Legs/Abs

    Legs
    • Squats: 5 Sets x 8 Reps
    • Leg Presses: 4 Sets x 8 Reps
    • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
    • Leg Extensions: 4 Sets x 8 Reps
    • Leg Curls: 4 Sets x 8 Reps

    Abs
    • Straight Leg Lifts: 4 Sets x 12 Reps
    • Bent Knee Leg Lifts: 4 Sets x 12 Reps
    • Incline Sit-Ups: 4 Sets x 12 Reps

    Tuesday: OFF

    Wednesday: Back/Calves

    Back
    • Cable Pulldowns: 4 Sets x 8 Reps
    • Reverse Barbell Rows: 4 Sets x 8 Reps
    • Dumbbell Rows: 4 Sets x 8 Reps
    • Barbell Shrugs: 4 Sets x 8 Reps
    • Rear Shrugs: 3 Sets x 8 Reps

    Calves
    • Standing Calf Raises: 4 Sets x 12 Reps
    • Seated Calf Raises: 4 Sets x 12 Reps

    Thursday: OFF

    Friday: Shoulders/Triceps/Abs

    Shoulders
    • Rear Military Presses: 5 Sets x 12 Reps
    • Front Military Presses: 5 Sets x 12 Reps
    • Bent-Over Laterals: 4 Sets x 12 Reps

    Triceps
    • Nose Breakers: 4 Sets x 8 Reps
    • Dips: 4 Sets x 8 Reps
    • Tricep Pushdowns: 4 Sets x 8 Reps

    Abs
    • Straight Leg Lifts: 4 Sets x 12 Reps
    • Bent Knee Leg Lifts: 4 Sets x 12 Reps
    • Incline Sit-Ups: 4 Sets x 12 Reps

    Saturday: OFF
    Thanks GayleWall thanked for this post
    Likes GayleWall liked this post
     

  14. #14
    MuscleChemistry Newbie Board Certified D.V.M.
    xandermerlin's Avatar
    Join Date
    Jul 2015
    Location
    Miami, Fl
    Age
    48
    Posts
    34
    Rep Power
    0

    Default

    evening 3J, hows it been? well to answer your question, no i havent started the above mentioned diet. im waiting to start at he beginning of cycle, but as of now im just getting everything ready, as i dont start anything until im completely ready. so how would u tweak my diet, including my off days?
    Likes Presser liked this post
     

  15. #15
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by xandermerlin View Post
    age 40
    weight 198lbs
    height 6'0
    bf 21% (fat weight 43lbs, lean weight 155lbs)
    goals fat loss,lean mass
    bmr 1848
    tdee 3523

    Meal 1 Calories/Protein/Carbs/Fat
    2 Whole Eggs 147/13/0/10
    5 Egg Whites 100/17/0/0
    Oats - 1cup 300/10/54/6
    Totals 547/40/54/16j
    good
    Meal 2 Calories/Protein/Carbs/Fat
    Cottage Cheese 2% – 8oz 200/28/10/6
    Almonds – (20) 140/7/6/19
    Banana 105/2/31/0
    Totals 445/37/47/25

    ok
    Meal 3 Calories/Protein/Carbs/Fat
    Chicken Breasts – 8oz 220/58/0/2
    Brown Rice – 1cup 230/5/45/4
    Sweet Potato - 4oz 103/2/24/0
    Totals 553/55/69/6
    good, add veggies

    Meal 4 Calories/Protein/Carbs/Fat
    Protein Powder – 2sc 240/50/4/4
    Skim Milk – 10oz 100/10/14/0
    Banana 105/2/31/0
    Natural PB – 1tbsp 105/4/3/8
    Totals 550/66/52/1

    is this post workout?? move the pb to meal 6.. move the banana to pre workout.. remove the skim milk.. your post workout nutrition should be fast acting.. just do the whey and a white bagel.. milk and pb will slow down the digestive rate of your whey and reduce the necessary insulin spike you need
    Meal 5 Calories/Protein/Carbs/Fat
    Chicken Breast – 8oz 220/58/0/2
    Sweet Potato - 4oz 103/2/24/0
    Totals 323/60/24/2
    good, add veggies

    Meal 6 Calories/Protein/Carbs/Fat
    Protein Powder – 1sc 120/25/2/2
    Skim Milk – 10oz 100/10/14/0
    Natural PB – 1tbsp 105/4/3/8
    Totals 325/39/19/10
    this is your last meal of the day, yet you used a fast acting protien.. switch to pure casein, cottage cheese, greek yogurt at 2%fat, or lean beef..

    Calories Protein Carbs Fat
    Totals - 2887 297(1188) 265(1060) 71(63
    with my calculations this is your tdee. about 2800 calories.. please read below
    hopefully ive written all the requirements necessary for critiquing. ill b using the above mentioned diet with the following stack:

    Wks 1-18 Test-E 600mg/wk
    Wks 1-16 Equipose 750mg/wk
    Wks 1-6 D-Bol 40mg/d
    wks 7-18 Masteron 400mg/wk

    good or bad, ill b looking forward 2 ur help buddy n thanx 3J
    i recommend you hold off on the cycle till the diet gets dialed in..

    run this diet for 2 weeks.. check your weight fasted every thursday morning and see what is happening with your weight..

    now you said gain muscle/lose fat.. which one is it?? you want to gain muscle?? or you want to cut?? to have both happen is very very sensitive and difficult..

    on your non gym days, reduce cals by skipping your post workout nutrition
     

  16. #16
    Banana Board Certified CPH

    Join Date
    Dec 2015
    Posts
    1,464
    Rep Power
    0

    Default

    Nice thread!!!
     

  17. #17
    Banana Board Certified CPH

    Join Date
    Dec 2015
    Posts
    1,464
    Rep Power
    0

    Default

    Man I'm 38
    6'3" 230 13% fatty
    I want to add 10-15 pounds on this next run
    Test 700
    Master 700
    Tren 600
    SD 25 ed for first 4 weeks
    Anavar 100 tbol 60 ed last 6 weeks.
    Caleries around 4000-5500 ed
    Protein 230-270 ed
    A ton of good carbs whole sd is run.
    Is this efficient enough to gain 10-15 more pounds???
     

  18. #18
    MuscleChemistry Newbie Board Certified D.V.M.
    xandermerlin's Avatar
    Join Date
    Jul 2015
    Location
    Miami, Fl
    Age
    48
    Posts
    34
    Rep Power
    0

    Default

    AWESUM 3J...ive already copied down your recommendations n i plan on doing what u said buddy, u aint "DA MAN" on here for nothing! well my goal is to cut, i know u cant gain n cut at the same time. also as u mentioned ill just cut off the Post Shake on my non-training days n on last meal at nite, ill just have sum Greek Yogurt w/PB sound good?
     

  19. #19
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by xandermerlin View Post
    AWESUM 3J...ive already copied down your recommendations n i plan on doing what u said buddy, u aint "DA MAN" on here for nothing! well my goal is to cut, i know u cant gain n cut at the same time. also as u mentioned ill just cut off the Post Shake on my non-training days n on last meal at nite, ill just have sum Greek Yogurt w/PB sound good?
    That works.. Have you read my proper wow t and measurements protocol?

    - - - Updated - - -

    Quote Originally Posted by jolt View Post
    Man I'm 38
    6'3" 230 13% fatty
    I want to add 10-15 pounds on this next run
    Test 700
    Master 700
    Tren 600
    SD 25 ed for first 4 weeks
    Anavar 100 tbol 60 ed last 6 weeks.
    Caleries around 4000-5500 ed
    Protein 230-270 ed
    A ton of good carbs whole sd is run.
    Is this efficient enough to gain 10-15 more pounds???
    4k to 5.5k?thats a big big range of calorie.

    Your diet needs to be as static as possible.. You need to post a detailed diet..

    I would love to help you but you must follow the instructions in post one.. Thanks brother!
    Likes drtbear1967 liked this post
     

  20. #20
    MuscleChemistry Newbie Board Certified D.V.M.
    xandermerlin's Avatar
    Join Date
    Jul 2015
    Location
    Miami, Fl
    Age
    48
    Posts
    34
    Rep Power
    0

    Default

    afternoon 3J n no i havent read your proper wow t and measurements protocol? would u b so kind as to send me the link?
     

  21. #21
    Banana Board Certified CPH

    Join Date
    Dec 2015
    Posts
    1,464
    Rep Power
    0

    Default

    Quote Originally Posted by 3J View Post
    That works.. Have you read my proper wow t and measurements protocol?

    - - - Updated - - -



    4k to 5.5k?thats a big big range of calorie.

    Your diet needs to be as static as possible.. You need to post a detailed diet..

    I would love to help you but you must follow the instructions in post one.. Thanks brother!
    For me I'm a union carpenter so if I do not consume that many with my motabelism I will shrink fast
     

  22. #22
    MuscleChemistry Guru Board Certified MD

    Join Date
    Sep 2004
    Location
    Wisconsin
    Age
    64
    Posts
    2,106
    Rep Power
    2147485773

    Default

    Quote Originally Posted by jolt View Post
    For me I'm a union carpenter so if I do not consume that many with my motabelism I will shrink fast
    Long time ago before I did a stupid thing like buy a gym, I was a union Ironworker, so I can relate Brother!!

    - - - Updated - - -

    I got my diet from 3J and I gotta tell you it looks spot on on everything, very concise. I wont be starving by the looks of it, in fact its a lot of chewing. Lookjng forword to having Art help me!!
    Likes 3J liked this post
     

  23. #23
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by jolt View Post
    For me I'm a union carpenter so if I do not consume that many with my motabelism I will shrink fast
    thats fine.. eat that many calories.. but dont eat 4 to 5500.. eat 5k daily.. keep it static.. get what im saying??

    if youre eating 4k one day and 5500 the next you cant dial your diet in correctly..

    - - - Updated - - -

    Quote Originally Posted by xandermerlin View Post
    afternoon 3J n no i havent read your proper wow t and measurements protocol? would u b so kind as to send me the link?
    https://www.musclechemistry.com/upload/diet-and-nutrition-forum/79426-proper-weight-measurements-protocol-3j.html?highlight=
    Likes Iron Game liked this post
     

  24. #24
    Banana Board Certified CPH

    Join Date
    Dec 2015
    Posts
    1,464
    Rep Power
    0

    Default

    Got it
     

  25. #25
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by xandermerlin View Post
    AWESUM 3J...ive already copied down your recommendations n i plan on doing what u said buddy, u aint "DA MAN" on here for nothing! well my goal is to cut, i know u cant gain n cut at the same time. also as u mentioned ill just cut off the Post Shake on my non-training days n on last meal at nite, ill just have sum Greek Yogurt w/PB sound good?
    what you are looking for is 1-2lbs a week.. if you dont see it drop to 2500 calories and slowly start adding low intensity cardio..

    good luck!!
    Likes Iron Game liked this post
     

  26. #26
    Banana Board Certified CPH

    Join Date
    Dec 2015
    Posts
    1,464
    Rep Power
    0

    Default

    Try sir
    Likes Iron Game, cybrsage liked this post
     

  27. #27
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    have i answered everyones questions here??
     

  28. #28
    Banana Board Certified CPH

    Join Date
    Dec 2015
    Posts
    1,464
    Rep Power
    0

    Default

    Yep ty sir
    Likes cybrsage liked this post
     

  29. #29
    MuscleChemistry Newbie Board Certified D.V.M.
    xandermerlin's Avatar
    Join Date
    Jul 2015
    Location
    Miami, Fl
    Age
    48
    Posts
    34
    Rep Power
    0

    Default

    thanx as always 3J
    Likes cybrsage liked this post
     

  30. #30
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    any time guys!
    Likes cybrsage liked this post
     

  31. #31

    Join Date
    Feb 2016
    Posts
    6
    Rep Power
    0

    Default

    So Great topic, I got strong advice in here, thanks alots
    Thanks drtbear1967 thanked for this post
    Likes cybrsage liked this post
     

  32. #32
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    Hello everyone,
    This thread is awesome. Just wanted to drop a quick note to see if I can get some advice. I am 49 years old as of next week and weigh in about 230 at 6' 2". I am type 2 diabetic and had major back surgery 10 years ago. I can no longer work legs and due to extreme nerve and muscle damage due to my back issue, I have very little feeling in my legs. However, I am alive and kicking and kill the upper body, I just have those damn chicken legs. LOL


    What can I do to kick my metabolism into high gear? Very sluggish these days.
     

  33. #33
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    are you still ambulatory?? in terms of kicking your metabolism into high gear, its a 5 meal a day plan.. smaller meals.. go back and look at post 1 of this thread.. i give two diet examples..
    Quote Originally Posted by drtbear1967 View Post
    Hello everyone,
    This thread is awesome. Just wanted to drop a quick note to see if I can get some advice. I am 49 years old as of next week and weigh in about 230 at 6' 2". I am type 2 diabetic and had major back surgery 10 years ago. I can no longer work legs and due to extreme nerve and muscle damage due to my back issue, I have very little feeling in my legs. However, I am alive and kicking and kill the upper body, I just have those damn chicken legs. LOL


    What can I do to kick my metabolism into high gear? Very sluggish these days.
     

  34. #34
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    Still up and kicking, just not as high. I will go back and review the diets. Thank you.
    Get It Done!

  35. #35
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    np.. let me know if i can be of any help
    Quote Originally Posted by drtbear1967 View Post
    Still up and kicking, just not as high. I will go back and review the diets. Thank you.
    Thanks drtbear1967 thanked for this post
     

  36. #36
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    I did have my gallbladder removed this year and after doing some research, I am seeing that a lot of people with my issues are doing a keto diet. How will this diet effect me with no gallbladder?

    Thank you for taking the time and answering.
    Get It Done!

  37. #37
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    its highly individualistic... so youre not producing bile that may be necessary to handle the carbs..

    this would have to be a trial and error run for you to see what works better
    Thanks drtbear1967 thanked for this post
     

  38. #38
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    Thank you.
    Get It Done!

  39. #39
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    Just got my bloodwork back this week and my doc put me on another med for the diabetics and high cholesterol. Have to follow up on Monday afternoon due to my potassium being elevated as well. This sucks.
    Get It Done!

  40. #40
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by drtbear1967 View Post
    Just got my bloodwork back this week and my doc put me on another med for the diabetics and high cholesterol. Have to follow up on Monday afternoon due to my potassium being elevated as well. This sucks.
    ive used a carb cycling approach to get many many clients off blood sugar meds...

    if youre not type 1 and you clean up your diet and lose weight.. chances are you will come off..

    people have this misconception that type 2 diabetics are stuck with it forever.. nothing can be further from the truth.. recovery is very possible
     

  41. #41
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    I am type 2, I am starting my 2 week of Keto and this morning my BS was 141. So I still need to get it down but I am a work in progress. Thank you for your support.
    Get It Done!

  42. #42
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    as your body weight and bodyfat drop you will reduce that number and the lipids will improve..
    i actually dont like using keto with my diabetic clients.. carb cycling is far superior
    Thanks drtbear1967 thanked for this post
    Likes drtbear1967 liked this post
     

  43. #43
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    bumping this up for 3J nutrition
    Free Diet Advice from 3J

  44. #44
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    3J, I want to thank you for all that you have been doing for my wife. She is staying full of great food and dropping weight and inches. You are AWESOME!!!
    Thanks KletoReese thanked for this post
    Likes Presser, KletoReese, cybrsage liked this post
     
    Get It Done!

  45. #45
    MuscleChemistry Newbie Residency Training

    Join Date
    Dec 2016
    Posts
    4
    Rep Power
    0

    Default

    Nice. Good going.
    Thanks 3J thanked for this post
     

  46. #46
    MuscleChemistry Newbie Residency Training

    Join Date
    May 2017
    Posts
    5
    Rep Power
    0

    Default

    What would you prefer for burning body fat? Supplement or pills?
     

  47. #47
    MuscleChemistry Guru Board Certified CPH
    cybrsage's Avatar
    Join Date
    Apr 2015
    Posts
    1,107
    Rep Power
    2147484763

    Default

    3j can speak for himself, but I'm going to make a stab at it first. I would say a caloric deficit is the best thing to do to lose body fat. Do this by reduced food intake, increased activity, or the best choice which is a combination of the two.
    Use code Sage to get 5% off your next Synthetek Order

  48. #48
    MuscleChemistry Registered Member Board Certified MD
    Masher59's Avatar
    Join Date
    May 2014
    Posts
    2,229
    Rep Power
    2147485885

    Default

    Quote Originally Posted by MargaretLopez View Post
    What would you prefer for burning body fat? Supplement or pills?
    Read his first post he needs info about your diet to help you. I will say neither of those and you should get on a clean carb cycling diet with a solid workout routine and or cardio routine.
    Likes cybrsage, Iron Game liked this post
     

  49. #49
    MuscleChemistry Newbie Residency Training

    Join Date
    Jun 2017
    Posts
    12
    Rep Power
    0

    Default

    Nice topic guys, I have learned some useful diet tips.
     

Similar Threads

  1. Some diet advice needed.
    By Southern Comfor in forum MuscleChemistry Discussion
    Replies: 20
    Last Post: 04-07-2005, 09:55 AM
  2. Diet advice
    By slip3147 in forum MuscleChemistry Discussion
    Replies: 2
    Last Post: 10-25-2004, 03:10 PM
  3. Diet Advice
    By J* in forum MuscleChemistry Discussion
    Replies: 6
    Last Post: 06-30-2003, 03:42 PM
  4. Advice needed for diet/cardio
    By Solid22 in forum MuscleChemistry Discussion
    Replies: 7
    Last Post: 11-25-2002, 08:14 AM
  5. 5 DAYS OUT LOOKING FOR DIET/TRAINING AND ALL TYPES OF ADVICE
    By GetnBigr in forum MuscleChemistry Discussion
    Replies: 8
    Last Post: 10-29-2002, 03:51 AM

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in