Annemarie´s Diet

May I also ask a question without starting a new thread? I am very fat, gained a lot of kilo's, and could not get myself so far as to diet. I am eating junk, but struggle with motivation.

I am starting a keto diet today, and it looks as follows:

Meal: 1
40g SSN Whey Shake
1 Tbspn Natures Choice GMO Free Peanut Butter, Smooth

Meal: 2
3 Full Eggs
2 CLA/Multivit/2 Spirulina/Folic Acid/Vit C/Calsium/Duramine

Meal: 3
40g SSN Whey Shake
1 Tbspn Natures Choice GMO Free Peanut Butter, Smooth

Meal: 4
150g Chicken or Lean Red Meat
5mg Anavar/5mg Stanazol/ECA/ 1/2 Dragon Timoxifen/2 CLA/2 Spirulina/Folic Acid/Multivit

Meal: 5
40g Whey (Post Training)

Meal: 6
150g Hake
100g Green Veg or Salad
1/2 Proviron

I only have 1 hour 30 min to train at 15h00 daily, so cardio in a fasted state is not possible. I have quite good muscle mass, have been training for the last 10 years, the last 4 was intense.

My body fat is around 27%, I weigh around 80kg, am 1.65m tall, LBM about 60kg. I am planning to do High Intensity cardio with weight circuits in between (that I get from an ebook I bought from Terry Stokes, a figure coach) and would like to compete again this year if possible. I looked so good 2 years ago and just let myself go!

Can someone please advice me if this is correct. PS-I am 29 years old, and female (of coarse!)

And I also take 2 Beef amino's (Animal Packs) pre and post training as well as glutamine if I remember.

Id suggest you first see if your diet is actually working for you..ie you need to est that you are actually loosing weight before going on the AAS / fat burners as you indicated above.... 27% body fatis very high..you need to get lower first.

once ur sure your diet is working... then probably add the fat burners.
I am no expert of diets, but from what i eat...and given here, your diet is not okay... the guys here will probably assist you more.. but i dont see any greens with meal 4, donts see any healthy fats...and no carbs at al.. there needs to be a certain percentage of fats and carbs in your diet. i suggest you get DJ to do your diet. look i can personally tell you that you will eat enough, and you will loose weight weekly...without any fatburners and stuff...then eventually when ur much leaner,,,, go for the anavar and rst.

I decided to add the AAS due to being scared that I will loose muscle mass on this diet? I also feel weak when on a keto. I saw great results on this diet previously, but I altered it a bit, as well as the AAS.

If I use AAS, I am a bit more strict with my diet than when not using. I know I will gain weight baldy while on it if I don't keep it clean and it will help with keeping me on my diet.

But yes, I am also worried due to the high body fat %.


I don't have fees in order for a diet to be worked out for me, that is why I rather asked you guys. I would love for him to help, but I've got other priorities currently and need to take care of that first.

With any diet, you will loose some muscle. With a keto diet...if you dont do it right, you just might as well leave it.

If the diet worked for you in the past, keep it like it was and see where it goes. Its unfortunate about the fees..but i would safe up...get teh right help..instead of throwing money into the water by buying fat burners and AAS.. At the end ...what ur made of..is *80% diet....
i posted sometime back on my diet.. and the guys here made changes to it ...keto diet..I lost alot of weight on that diet alone...

its here somewhere..if i can find it..(the post) i will add it here.

But my best bet... HIIT, heavy lifting and right diet.

The reason I changed it (and it was only small changes) was that it had cheese in, and I took 1 full egg out. I basically eliminated the cheese, but feel I need to add more fat in?

I luckely had some AAS left, actually I'm scared it's going to expire, also a reason I'm using it.

I will follow your advice, save up and get him to help me.

Annemarie wrote: The reason I changed it (and it was only small changes) was that it had cheese in, and I took 1 full egg out. I basically eliminated the cheese, but feel I need to add more fat in?

I luckely had some AAS left, actually I'm scared it's going to expire, also a reason I'm using it.

I will follow your advice, save up and get him to help me.

Girl ...if u find u are loosing muscle ...after 6 weeks keto ...start adding starchy carbs in small amounts until u stop loosing then back of a bit ..u cant keto forever as u will loose muscle eventually so get back to a balance of protein carbs and fat...goodluck and stay motivated

Slagenlag01 wrote: Id suggest you first see if your diet is actually working for you..ie you need to est that you are actually loosing weight before going on the AAS / fat burners as you indicated above.... 27% body fatis very high..you need to get lower first.

once ur sure your diet is working... then probably add the fat burners.
I am no expert of diets, but from what i eat...and given here, your diet is not okay... the guys here will probably assist you more.. but i dont see any greens with meal 4, donts see any healthy fats...and no carbs at al.. there needs to be a certain percentage of fats and carbs in your diet. i suggest you get DJ to do your diet. look i can personally tell you that you will eat enough, and you will loose weight weekly...without any fatburners and stuff...then eventually when ur much leaner,,,, go for the anavar and rst.

Saw your post Slagenlag and have some thoughts for you. Firstly she is trying to do a keto diet so it is right that she doesn't have carbs in it. Secondly the diet is really not bad at all I.m.o. I agree with you that she stay off the AAS, but 27% is not majorly overweight for a girl. (Notice I didn't say fat. ). Most girls will look really good at 18-20% BF.

Agree 100% if you don't plan on doing keto right then just leave it!

Annemarie wrote: May I also ask a question without starting a new thread? I am very fat, gained a lot of kilo's, and could not get myself so far as to diet. I am eating junk, but struggle with motivation.

I am starting a keto diet today, and it looks as follows:

Meal: 1
40g SSN Whey Shake
1 Tbspn Natures Choice GMO Free Peanut Butter, Smooth

Meal: 2
3 Full Eggs
2 CLA/Multivit/2 Spirulina/Folic Acid/Vit C/Calsium/Duramine

Meal: 3
40g SSN Whey Shake
1 Tbspn Natures Choice GMO Free Peanut Butter, Smooth

Meal: 4
150g Chicken or Lean Red Meat
5mg Anavar/5mg Stanazol/ECA/ 1/2 Dragon Timoxifen/2 CLA/2 Spirulina/Folic Acid/Multivit

Meal: 5
40g Whey (Post Training)

Meal: 6
150g Hake
100g Green Veg or Salad
1/2 Proviron

I only have 1 hour 30 min to train at 15h00 daily, so cardio in a fasted state is not possible. I have quite good muscle mass, have been training for the last 10 years, the last 4 was intense.

My body fat is around 27%, I weigh around 80kg, am 1.65m tall, LBM about 60kg. I am planning to do High Intensity cardio with weight circuits in between (that I get from an ebook I bought from Terry Stokes, a figure coach) and would like to compete again this year if possible. I looked so good 2 years ago and just let myself go!

Can someone please advice me if this is correct. PS-I am 29 years old, and female (of coarse!)

Hi Annemarie

27% regtig nie so vet nie hoor! So asb moet nie in n groot depressie in gaan soos 99% van die girls wat ek ken nie. Soos ek gese het meeste girls lyk baie goed op 18-20% vet so jy is regtig nie so ver weg nie. Die groot ding van enige diet is dat jy presies moet weet hoeveel kaloriee jy inneem. Jy moet ook weet hoeveel kaloriee jy benodig in n dag en dan minder as dit eet (maar nie te veel minder nie want dan gaan jou metabolisme aanpas en minder kaloriee verbrand. I.m.o eet meeste girls heeltemal te min!). Se my... Huko het jy besluit op n keto dieet?

Ek het in 2011 'n soortgelyke dieet gevolg om reg te maak vir my eerste kompitisie, en ek het really awsome gelyk, dus wou ek dit weer probeer. Ek het die AAS geneem wat ook genoem is, ek het van 65kg tot 58kg in 3 weke gegaan. Ek weet dat 27% nie regtig te erg oorgewig is nie, maar ek het nog nooit soveel geweeg soos nou nie, en ek wil graag die jaar weer body fitness doen, wat beteken my tyd is beperk.

Ek moet se, op die keto met al die roids by, het ek baie spier massa verloor laas. Dis my enigste worries. Ek het vir myself 'n ander dieet laas week uit gewerk, 1700 cal, wat by my leefstyl (ek werk 13 ure daagliks) pas. Dis skoon kosse, maar kosse waarvan ek hou en wat ek geniet, dus sal ek maklikker op dit bly. Ek pos dit hier onder, as jy dalk ook vir my kan feedback gee hieroor.

Die ding is, ek sien great resultate op die keto, maar sukkel om dit vir meer as 'n week te volhou, ek crave so carbs, en veral in die winter...dis baie erg.


Annemarié General Weight Loss Diet 1700 Cal 40/40/20 Annemarié General Weight Loss Diet 1700 Cal 40/40/20
Qty: Protein: Carbs: Fat: Calories: Qty: Protein: Carbs: Fat: Calories:

Meal:1 Meal:1
SSN Whey Shake 30 22.5 2.5 1.6 114 SSN Whey Shake 20.0 15.0 1.7 1.1 76.0
Meal:2 Meal:2
Nature's Choice Oatmeal 100 11.7 75 2.7 345 Nature's Choice Oatmeal 50.0 5.9 37.5 1.4 172.5
Coconut Oil/Nut Butter 1 0 0 13.6 117 Coconut Oil/Nut Butter 1.0 0.0 0.0 13.6 117.0
SSN Whey Shake 30 22.5 2.5 1.6 114 SSN Whey Shake 30.0 22.5 2.5 1.6 114.0
Meal:3 Meal:3
Nature's Choice Oatmeal 100 11.7 75 2.7 345 Nature's Choice Oatmeal 50.0 5.9 37.5 1.4 172.5
Coconut Oil/Nut Butter 1 0 0 13.6 117 Coconut Oil/Nut Butter 1.0 0.0 0.0 13.6 117.0
SSN Whey Shake 30 22.5 2.5 1.6 114 SSN Whey Shake 30.0 22.5 2.5 1.6 114.0
Meal:4 Meal:4
Tastic Basmati Rice 100 8.3 54.4 2.2 337 Tastic Basmati Rice 60.0 5.0 32.6 1.3 202.2
Diced Veggies of Choice 100 0.9 10.1 0.1 42 Diced Veggies of Choice 200.0 1.8 20.2 0.2 84.0
Chicken Breast 100 26.7 0 3.2 143 Chicken Breast 120.0 32.0 0.0 3.8 171.6
Meal:5 Meal:5
SSN Whey Shake 30 22.5 2.5 1.6 114 SSN Whey Shake 30.0 22.5 2.5 1.6 114.0
Meal:6 Meal:6
Diced Veggies of Choice 100 0.9 10.1 0.1 42 Diced Veggies of Choice 200.0 1.8 20.2 0.2 84.0
Chicken Breast 100 26.7 0 3.2 143 Chicken Breast 120.0 32.0 0.0 3.8 171.6


Totals: 176.9 234.6 47.8 2087.0 Totals: 166.86 157.21 45.17 1710.40
Contra: 707.6 938.4 430.2 2076.2 Contra: 667.44 628.83 406.50 1702.77
% Makro's: 34.1 45.2 20.7 % Makro's: 39.20 36.93 23.87
Split: Split: 40 40 20

Die linker kant is die contra, so kyk net na die regterste gedeelte, askuus, ek het dit van Excell af gecopy.

I train one hour daily, burning 500cal per session, 6 days a week.

Multivit/Calsium/Vit C/Spirulina x 2/Folic Acid/2 CLA




This is the supps I use with the diet.


Multivit/Spirulina/Folic Acid/CLA
*PRE-TRAINING* 2 BCAA's/ECA
*POST-TRAINING* 2 BCAA's/ Glutamine

what are your stats?

I think I mentioned above...80kg, 1.65m tall, Bf 27%, LBM 60kg. I carry most fat on my stomach and thighs, as well as glutes. I am quite muscular, with thick legs, but I have been doing plyo and sprint work 2 x per week and my legs are shaping nicely. I train hard, but the diet is the big problem, I love food. I eat more than my hubby, who is a competitive bodybuilder...

the diet looks decent. but unless you've added calories and macros i cant be 100% certain.

i see somewhere in this thread you plan on training with high intensity.

on keto, keep the intensity down so you're not burning through muscle.

and whats in the green salad? no tomatoes i hope

The calories are 1700, 40/40/20 split, and I think I'll rather take it slow and go on this one instead of the Keto, the only reason I wanted to do the Keto, was for quick results, but I know I won't keep up with the diet, and then I will just be back at square 1 where I am at now. Its just so frustrating if your head isn't right. And the cold isn't making it any easier. I buy SSN's cookies 'n cream and use it with coffee as a creamer, because I am lactose intolerant, I also use the choc flavour in a sugar free hot choc with only 7 cal, and have that during a meal with a shake (scheduled) in order for me to enjoy the diet more.

sorry if you've already mentioned this but how many times a week do you train?

6 days a week. The last month was hectic, lots happening in my personal life and there was a few b-days, I ate like crap, and started to get flu, thus only trained 2-3 days here and there, and gained 5kg! Oops!

Burning around 500cal per session.

have you had your thyroid tested?

yes, 2 months ago, all in check.

Look, I can really eat like a horse! I love frozen yoghurt, although when cooking, everything is clean, because it's our lifestyle. But I love sweet things, and I had a lot of almond and honey rusks the past month...

seems you are on the right track. according to your stats, the diet with 1700 calories will definitely do the trick.

just takes time, dont give up and good luck