hello 3j, i read you sticky on your basic of diet. I was wondering if you could help me establish a diet for myself. one of the hardest things for me is picking the right foods, which foods to eat together and how much.
a little info:
i'm 23
182-84lbs right now
5'7 1/2
mesomorph i believe but my dads side are big people so i think i have some of the fat genes.
been working out for 3 months going on 4. i worked out in previous years but nothing too serious
i work out 3-5 times a week, mostly weights
i do cardio days if i dont work out, running pretty intensly for about 20-25 mins (maybe 7-8 min mile) then do eliptical or however you spell it, then usually do the bike and then abs. i train hard, i have a body buiding encylopedia but my diet is lacking.
diet: ive been trying hard for my diet, its hard, i go to school and barely bring a lunch, so i crave bad foods but i have mostly cut them all out. deep fried food havnt had for over a month, no pop, desserts.
typical day
at school, coffee, 2 cream 1 sweetener
fruits or veggie so banana, apple, orange, carrots typically
get home round 3-5
protien shake, maybe fruits or fiber cereal
dinner, chicken, fish, usually salad some rice
pwo shake, banana or fruits or fiber cereal
i dont eat too much junk anymore but i maybe 1 day or 2 out of the week ill have a donut or 2 or some cookies or cheese cake.
just being honest im trying hard, i'd love a new diet.
i have no clue what my % fat is, or any of that other stuff, i have a couple pics hopefully it helps.
(i guess i shouold mention, did 3 bottles of test enanthate, and about 5 weeks of winstrol. currently taking clomid and noval)
how much cals a day should i have, what my % bf? and a possible diet.
my goal is to be like 10-12% body fat. or around 170-175 pounds. currently 182
a little info:
i'm 23
182-84lbs right now
5'7 1/2
mesomorph i believe but my dads side are big people so i think i have some of the fat genes.
been working out for 3 months going on 4. i worked out in previous years but nothing too serious
i work out 3-5 times a week, mostly weights
i do cardio days if i dont work out, running pretty intensly for about 20-25 mins (maybe 7-8 min mile) then do eliptical or however you spell it, then usually do the bike and then abs. i train hard, i have a body buiding encylopedia but my diet is lacking.
diet: ive been trying hard for my diet, its hard, i go to school and barely bring a lunch, so i crave bad foods but i have mostly cut them all out. deep fried food havnt had for over a month, no pop, desserts.
typical day
at school, coffee, 2 cream 1 sweetener
fruits or veggie so banana, apple, orange, carrots typically
get home round 3-5
protien shake, maybe fruits or fiber cereal
dinner, chicken, fish, usually salad some rice
pwo shake, banana or fruits or fiber cereal
i dont eat too much junk anymore but i maybe 1 day or 2 out of the week ill have a donut or 2 or some cookies or cheese cake.
just being honest im trying hard, i'd love a new diet.
i have no clue what my % fat is, or any of that other stuff, i have a couple pics hopefully it helps.
(i guess i shouold mention, did 3 bottles of test enanthate, and about 5 weeks of winstrol. currently taking clomid and noval)
how much cals a day should i have, what my % bf? and a possible diet.
my goal is to be like 10-12% body fat. or around 170-175 pounds. currently 182
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