Free Diet Advice from 3J

[JamieOleBoy]

I know this isn't my conversation to interrupt into but, I'm sure you probably already know this....How much water are you drinking during the day? If you drink an adequate amount of water throughout the day it always seems to help me with cravings, just always be sipping on water.

 

[3J]

I know this isn't my conversation to interrupt into but, I'm sure you probably already know this....How much water are you drinking during the day? If you drink an adequate amount of water throughout the day it always seems to help me with cravings, just always be sipping on water.

it's never helped mine... everyone is diff...

i have a diff approach for her.. i just need those answers...

though a good amount of water intake is absolutly necessary

 

[Wonderwoman82]

I do drink alot of water throughout the day. Morning a cup of coffee, afternoon coffee and at night before bed a green tea. I take in at least 15 to 20 8oz's a day(including water while working out) I don't find that water helps my cravings at all
I posted the answers above, let me know if you need any other info,
certainly appreciate any input you have avail.

 

[Blondie_Bombshell]

When I want something sweet, I make a "protein brownie", the recipe is around here somewhere... or just do choc protein and water, mircrowave it for 50 secs... it tastes like a brownie

 

[3J]

ok, so I've basically been on this plan for the past 5 or 6 mths and have only kept off 5 perm. lbs.
When I do cheat, it usually consists of chocolate or pb or anything sweet, it's the sugar! and I usually cheat with an extra 400 to 600 calories that day.

I don't schedule refeed days because I feel guilty for my cheat day during the week

daily macros:
cal-1450,pro 128,carb 142, fat 26
i have your total at 1314.. not 1450
Also wanted to mention that I am considering starting a Anavar (var) cycle, but I need to lean down a bit before hand. Pre workout I almost always take a EC stack
Thanks

so how often do you "cheat"

 

[timms29]

ok hear is a typical day for me
shake in water 48g, 1/2 cup of oatmeal breakfast with 1 spoon smart balance butter and brown sugar 3 spoon full , or kashi cereal 1 cup w/ fat free milk 1 cup or pancake with 1 spoon of smart balance butter with 1/4 cup sugar free syrup or 6-12 egg whites
tuna in water with 1 spoon of fat free mayo and relish 1 spoon or protein bar mid morning
6 oz chicken sandwich for lunch, on wheat bread with spinach lattice tomato and mustard
tuna or a shake or 6oz chicken or 6oz fish hear it varies sometimes cereal hear too
6 oz chicken or 6oz fish or 6oz turkey w/ brown rice, broccoli with 1 spoon of smart balance butter and corn also spoon of butter hear
shake in water 48g, 6 egg whites
( all meat baked in the oven or grilled)

bmr is 1897.65
tdee is 2941
macros i'm not sure how to calculate that its complicated


workout 1 to 1 1/2 hours each routine intense
Monday arms
Tuesday chest
Wednesday legs
Thursday back
Friday shoulders

 

[3J]

ok hear is a typical day for me
shake 48g, 1/2 cup of oatmeal breakfast
shakes should only be taken pwo.. how about some eggs and egg whites?? 3 eggs, 7 egg whites
tuna mid morning
in oil, in water? just tuna? how much?
chicken sandwich for lunch
mayo mustard? dressing? veggies? what kinda bread? how much chicken?
tuna or a shake or chicken or fish hear it varies
again shakes pwo only
chicken or fish or turkey w/ brown rice, broccoli and corn
how many ounces of chicken?? drop the corn.. try to make your last meal a lean beef.. chicken runs through your system too quickly..
shake 48g

i need your bmr/tdee and macros for each meal..

i highly recommend you read through my first post on this board.. your not gonna grow well with this diet...

 

[timms29]

ok that's almost everything i think

 

[3J]

use fitday .com to calc macros

 

[Wonderwoman82]

i cheat about twice a wk

 

[3J]

i cheat about twice a wk

yea that's a big no no......


whats your cardio/workout reg look like?

 

[Wonderwoman82]

I know..I try not to cheat..need to start finding a way to distract myself when I get cravings.
as for cardio, 20 mins pwo and 1 60 mins session a wk. Cardio is generally eplitical or stairmill.

 

[3J]

I know..I try not to cheat..need to start finding a way to distract myself when I get cravings.
as for cardio, 20 mins pwo and 1 60 mins session a wk. Cardio is generally eplitical or stairmill.

can u do empty stomach cardio? in the mornings?

20 min is not enough.. and 60 at once is too much...

if i were u i'd do it like this

45min low intensity empty stomach cardio..

30min medium intensity post workout..

and then just do the empty stomach cardio on your days off..

u cant lose the weight without puttting the work in..

 

[3J]

hi ! need some help...I am trying to lean out, but I'm having a difficult time dropping the weight. I know that diet is the main part, problem is I'm a yo-yo dieter :s
I weight train 5 days a wk, with 3 days 20 mins post workout cardio and 1 1hr cardio session a wk. my prob is i have a sweet tooth, when I have a cheat, I basically call it quits and binge...then feel awful and try to cut too many cals the next day to attempt to compensate.
Generally my daily meals go like this
6:30am- 1/2 c oats (measured dry)
1/2 sc vanilla protein
1/2 c blueberries
i want u to add some honey to your oats.. just a little bit, half a tablespoon should be enough.. these oats are natural right? not flavored?
10:00am- 1/2 c ff cottage cheese
1/4 c ff yogurt
1/2 c fiber one cereal
any milk with that cereal? drop the yogurt
1:00pm- 4oz chicken breast
4oz sweet potato
3c mixed greens w/ balsamic vingerette&1tbsp flax oil
5:00pm- 1 md apple w/ 1tbsp nat pb (pre w/o)
is this pre workout? if so switch this with your last meal.. u need carbs before your workout
7:30pm- 1 sc protein w/ water(post workout)
2 plan rice cakes w/ 2 tbsp low sugar jam
how many carbs here?
8:30pm-4 oz chicken or fish
2 c green veggies
switch your last meal into a lean beef
Stat's
27yr f, 5'3", 135lbs, approx 17%bf right now
my fat is mainly distributed in my lower half, always have a lean upper
These are my measurements:
bust-36.5", waist-26.5",hips-37.5"(all booty!)
I would like to lose at least 10lbs right now..planning a vacation in a mth.
I would appreciate any advice on helping create more structure in my diet, how to avoid cravings and quickly drop some weight!
Thanks

that should help....

the honey in the morning will curve your sweet tooth...

make the changes in cardio as stated above and make the changes in your diet.. u should be fine.. you should start to lose weight..

in 10 days... come back to me for a refeed plan..

AND DONT CHEAT!!!!!!!

 

[Wonderwoman82]

ya the apple and pb was my preworkout, so I should switch that will my last meal, the lean meat and veggies?? Can you suggest a sub for the beef? I can't stomach beef.
Also, no milk in with the fiber one cereal, I mix it in with the cottage cheese for crunch.
Post workout rice cakes w/ jam have a total of 28g of carbs.

I was also wondering what your take on carb cycling? I was considering low carb(30 to 50g a day-just green veggies) high pro and fat, then carb on weekends...
Would this help my metabolism?

 

[3J]

no sweety.. the meal before that.. u need to eat the meal with the sweet potato in it...

switch your 1pm and 5pm meal with each other..

 

[killface]

Age: 30
Weight: 185
Height: 5’8”
Bf: 22%
Goal: ~15%
BMR: 1662
TDEE: 2576

Pro/Carb/Fat/Cals

M1 - 1000
1 cup egg whites 26/2/.1/120
1 scoop whey 24/4/1.5/130
1 cup oats 10/54/6/300

M2 - 1300
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15

M3 - 1600
3 oz lean ground beef 17/0/6/128
.5 cup broccoli .5/3/1/20
.5 cup brown rice 2.5/19.5/1.5/120
Tomato sauce .6/3/.3/15

M4 - 1900
5 oz Deli Turkey 30/10/3/187
Ritz ww crackers 2/22/5/140

M5 - 2200
3 oz Beef Jerky 42/15/3/240
1 oz almonds 6/6/14/160

M6 - 0030
Casein shake 36/4.5/1.5/180
2 tbsp Natural PB 8/5/15/210

Total = 226/173/67/2233


PWO - Weight training days
2 scoops whey 48/8/3/260
1/2 a bagel


Pro/Carb/Fat/Cals

After two weeks on this plan, I've gained about 3 pounds with, maybe, a very slight decrease in body fat.

I was thinking about the following changes:

M1: Decrease the oatmeal to .5 cup

M4: Split into 2 meals, remove cracker, add fat - more almonds for now

M5: Split into 2 meals

* Decrease time between meals to 2-2.5 hours.

That will put me at 8 meals a day. The macros work out to: 224/125/72/2072 P/C/F/Cal (NOT including pwo shake and bagel that I eat on training days).

How does that sound?

 

[3J]

you gained 3lbs??? did u weigh at the same time of the day? no chagnes?

how about measurments?? your pants feel looser, tighter?

whats the cardio routine looking like?

 

[KevD]

Hey buddy. 1st i'd like to thank you for the help! Here are my stats and goals

36 yrs
187 lbs
23% bf
5'8.5"

My goal is to reduce my BF to 10% and keep as much muscle as possible. I am on HRT (100mg cyp per week).

 

[3J]

Hey buddy. 1st i'd like to thank you for the help! Here are my stats and goals

36 yrs
187 lbs
23% bf
5'8.5"

My goal is to reduce my BF to 10% and keep as much muscle as possible. I am on HRT (100mg cyp per week).

read through post 1 in this thread and do everything it asks..

then post up a diet for critique