Free Diet Advice from 3J

[3J]

i forgot to mention. . . ive read a post here and an article somewhere (dont remember) that adderall (amphetamine) has a significant impact on BMR, how should i take that into consideration? Also, what about clens impact on BMR?

thx

adderall with make you go catabolic, clen is more muscle sparing..

yet you dont need to worry about that stuff untill your diet starts to stall a bit... hold off on that stuff.. keep me posted on everything, ill let you know when u should add it...

[nevermix]

i wrote up a diet a few post back, it seems a lil high in cals tho. . . waiting for the adjustment and a thumbs up

the adderall i gotta take but i'll hold off on the clen like you suggested

[nevermix]

a post or article i read said specifically that adderall is anti-catabolic. . . i also read this on another BB forum in a thread about adderall just now. . .

"Nor-Epinephrine and so causes direct lipolysis and thus fat-loss and thus every agent that exerts an increase in catecholamines,as ie Adderalll,plus some stimulants have an anti-catabolic aspect by accelarating the whole metabolism as such and thus ie protein-uptake as well as lipolysis when needed"

dont wanna derail the thread tho, just thought it was interesting. . .

[3J]

Ok i did your calc and my BMR = 1784.8 and i multiplied by 1.55 to get a TDEE of 2766.44


As for the diet, this is what i came up with... i revised it twice and make my portions smaller on the meat. . . this is higher than i wanted but you commented on my calories being lowered to 2000 so i thought i'd throw this up here and see what you would recomend changing...

Meal 1: 2 eggs(192/13.5/3/14.3) 1 cup egg whites(85/18/1/0) 1.5 oz mozzarella cheese (130/10/2/9) 1/2 cup oats (80/3/16/1)
487/ 43/ 22/ 24
lose the mozzarella cheese here
PWO shake 40g whey + 1 bagel
430/40/53/2

Meal 2: 5oz salmon(250/32/0/5) + 1 cup brown rice(220/6/42/3.5)
470/ 38/ 42/ 8.5

Meal 3: 4oz lean ground beef (140/24/0/4.5) + 1 cup brown rice(220/6/42/3.5)
360/ 30/ 42/ 8
how are you cooking your ground beef
Meal 4: same as meal 3
360/ 30/ 42/ 8

Meal 5: same as meal 3 minus the rice
140/ 24/ 0/ 4.5

Meal 6: 6oz steak
(350/50/0/10)
how are you cooking this??
cal/pro/carb/fat 2597/ 255/ 201/ 65

thanks bro. . .

i wouldn't put you on a 2000 calorie diet..

[nevermix]

cooking the ground beef stove top in a pan and just adding lawry's seasoning salt. . . the steak cooking alson stove top and on a grill pan, also adding lawry's seasoning salt. . . fish is baked in the oven w/ lemon

[3J]

cooking the ground beef stove top in a pan and just adding lawry's seasoning salt. . . the steak cooking alson stove top and on a grill pan, also adding lawry's seasoning salt. . . fish is baked in the oven w/ lemon

so you add no cooking oil like olive oil or butter or the such??

[nevermix]

so you add no cooking oil like olive oil or butter or the such??

no

[3J]

no

just remove the mozzerella and keep me updated weekly..

[nevermix]

will do. . . thx alot

[3J]

will do. . . thx alot

np

[killface]

ohh.. i thought it was only 3 days.. that's how you made it seem...

that's fine...

oats are a complex carb.. takes more time to digest..

you need quicker absorbing carbs.. yet you dont want them to be really quick (some people do).. a semi-simple carb works exactly in that way.. it's a 3 chained carb unlike complex carbs which are 7 chained... it gets to your muscles when they really need it, help you recover and grow lbm..

Sounds good. I'll get rid of the ham and implement the bagel pwo.

Everything else looked ok? My calorie deficit, timing, etc?

[3J]

Sounds good. I'll get rid of the ham and implement the bagel pwo.

Everything else looked ok? My calorie deficit, timing, etc?

the diets content looks solid... but i cant say if your calorie deficit is good cuz you havn't given me macros...

[killface]

BMR: 1662
TDEE: 2576

Total = 226/173/67/2233 P/C/F/Cal

This was in my first post. Do you need something else?

[3J]

BMR: 1662
TDEE: 2576

Total = 226/173/67/2233 P/C/F/Cal

This was in my first post. Do you need something else?

ohh i see... sorry bud im dealing with a great many people at once on 4 boards...

it looks good.. but report back to me in 2 weeks with changes.. that means u have to keep decent measurments.. we'll microcalibrate as needed..

[killface]

ohh i see... sorry bud im dealing with a great many people at once on 4 boards...

it looks good.. but report back to me in 2 weeks with changes.. that means u have to keep decent measurments.. we'll microcalibrate as needed..

Haha, no worries, I now you're busy. Thanks for taking the time, sir.

[3J]

Haha, no worries, I now you're busy. Thanks for taking the time, sir.

np bud.. anytime.. that's what im here for..

[Wonderwoman82]

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
10:00am- 1/2 c ff cottage cheese
1/4 c ff yogurt
1/2 c fiber one cereal
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)
7:30pm- 1 sc protein w/ water(post workout)
2 plan rice cakes w/ 2 tbsp low sugar jam
8:30pm-4 oz chicken or fish
2 c green veggies

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

[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
10:00am- 1/2 c ff cottage cheese
1/4 c ff yogurt
1/2 c fiber one cereal
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)
7:30pm- 1 sc protein w/ water(post workout)
2 plan rice cakes w/ 2 tbsp low sugar jam
8:30pm-4 oz chicken or fish
2 c green veggies

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

first off those are some damn fine measurments u got there love.....

how long have you been on this diet?
have u been on it consistenly?
if so, how much weight have you dropped?

u say you have a sweet tooth.. what do you cheat with usually?
how bad do you cheat? be specific..

u seem to have an all or none additude.. not a good way to go with dieting.. e.g. u fuck up once and say fuck it for the day.. big no no..

u need to learn your triggers... and learn to cope with them..

do you have scheduled refeeds?

and macros would be nice.. ill figure your bmr/tdee for you after you've answered all these questions

[Wonderwoman82]

first off those are some damn fine measurments u got there love.....

how long have you been on this diet?
have u been on it consistenly?
if so, how much weight have you dropped?

u say you have a sweet tooth.. what do you cheat with usually?
how bad do you cheat? be specific..

u seem to have an all or none additude.. not a good way to go with dieting.. e.g. u fuck up once and say fuck it for the day.. big no no..

u need to learn your triggers... and learn to cope with them..

do you have scheduled refeeds?

and macros would be nice.. ill figure your bmr/tdee for you after you've answered all these questions

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

Also wanted to mention that I am considering starting a var cycle, but I need to lean down a bit before hand. Pre workout I almost always take a EC stack
Thanks

[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 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