3J....Any advise ???

[gypsy]

07h30 CARDIO

08h30 5x Egg whites
1x egg
Bokomo Oats unc 54g

11h00 180g Hake
1/2 cup brussel spr 80g
Olive Oil
1/2 med gem sq

14h00 64g Pink Salmon
1/2 cup brussel spr 80g
1/2 med gem sq

17h00 Chicken 100gr
1/2 cup brussel spr 80g
1/2 med gem sq
Nuts (almond 28.34gr)

Protein
Oats 54 gr

Train

18h00 Whey Protein


19h00 Steak 100gr Grilled
1/2 cup brussel spr 80g
1/2 med gem sq


20h30 Whey
Nuts (almonds 28.34gr)

Looking to loose some more kg's. Lost about 9kg's over a 3 month period, but didn't eat right.

Female
33y
74kg's
1.6m

 

[fognozzle]

You might want to post this in the first sticky in the forum http://www.steroidology.com/forum/diet-forum/153271-free-diet-advice-3j.html

Just a thought.

 

[3J]

could u break that down into us metric??
age
weight
height
bf

macros?? daily total?
bmr/tdee?

 

[gypsy]

33yo
hight 5.24
weight 164
bf 25

If I'm correct I should consume about 1700 calories a day for weight loss?

Thanx for taking the time to help.

(first col - cal - prot - carb - fat )

 

[gypsy]

Nothing?

 

[3J]

Sorry got caught up with mid terms and im at wrk right now. Ill come back around to u within 24 hrs ok?

 

[gypsy]

Thanx!

 

[3J]

33yo
hight 5.24
weight 164
bf 25

If I'm correct I should consume about 1700 calories a day for weight loss?

Thanx for taking the time to help.

(first col - cal - prot - carb - fat )

ok the attachment does not work well. can u spell everything out for me please??

 

[gypsy]

07h30 CARDIO

08h30 5x Egg whites 77.39 17 1.5 0
1x egg 74.77 6.4 0.6 0.6
Bokomo Oats unc 54g 146.35 4.5 22 3.9

11h00 Chicken 100gr 98.86 21 0 1.2
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
Olive Oil 54 0 0 6
1/2 med gem sq 7.6 0.4 1.2 0.1

14h00 Chicken 100gr 98.86 21 0 1.2
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1

17h00 Chicken 100gr 98.86 21 0 1.2
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1
Olive Oil 45.5 0 0 5

Protein 93.93 20.1 1.9 1
Oats 54 gr 146.35 4.5 22 3.9

Train

18h00 USN Whey Protein 93.93 20.1 1.9 1
Vitargo

19h00 Steak 100gr Grilled 180.12 30 0 6
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1


20h30 Whey 93.93 20.1 1.9 1
0 0

Total 1441.49 195.7 70.6 34

 

[gypsy]

Is that okay?

 

[3J]

07h30 CARDIO

08h30 5x Egg whites 77.39 17 1.5 0
1x egg 74.77 6.4 0.6 0.6
Bokomo Oats unc 54g 146.35 4.5 22 3.9
bfast looks great
11h00 Chicken 100gr 98.86 21 0 1.2
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
Olive Oil 54 0 0 6
1/2 med gem sq 7.6 0.4 1.2 0.1
whats a gem sq?
14h00 Chicken 100gr 98.86 21 0 1.2
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1

17h00 Chicken 100gr 98.86 21 0 1.2
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1
Olive Oil 45.5 0 0 5

Protein 93.93 20.1 1.9 1
Oats 54 gr 146.35 4.5 22 3.9

Train

18h00 USN Whey Protein 93.93 20.1 1.9 1
Vitargo
vitargo?
19h00 Steak 100gr Grilled 180.12 30 0 6
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1


20h30 Whey 93.93 20.1 1.9 1
0 0
change this to casein and add a whole avocado
Total 1441.49 195.7 70.6 34

the biggest issue i see with ur diet is that your setting urself up for psychological diet failure.. ur eating too much of the same thing over and over again.. not only will u get tired of it, but ur body more then likely will develop a food allergy to those thing thatur eating over and over again..

whats ur split and cardio look like.. when are u doing cardio in the day.. how long... at what intensity

 

[gypsy]

7h30 I do 30 min Hip Hop Abs, then 30min on bicycle. I only spend about 40min in the afternoon on the home gym. At 17h00 I do chest presses,chest flyes,tricep extentions,leg extentions,Single leg hamstring curls,Upright row,seated french curls,glutes raises, rope extentions, rear lat pulldowns and leg raises. I do that every day.

I sometimes change the chicken for hake or pink salmon.