MAINTAINING YOUR BODY WITH DIET

How can i mnaintain my body at the moment? I want to stay my current size and possibly get a little bit more defined, although i can acheive this with weight training.
Im more concerned with diet.

Can i do this:

BREAKFAST :

usn carb block capsule

75ml jungle oats - strained under water once cooked to remove a lttle stickiness (IS THIS BAD???)
1 x scoop whey - For taste
5ml cinnamon
15ml flax seeds
AND
2egg whites ...is this neccessary?
1 x cla capsule

SNACK:
whey shake with water and 5ml peanut butter

LUNCH 1:
chicken breast 200g grilled and lettuce
cla capsule x 1
****SHOULD I HAVE A COMPLEX CARB HERE? WILL THIS MAKE ME GAIN WEIGHT IF I ADD SAY 1/2 A SWEET POTATOE OR 1/3 CUP BROWN RICE OR 1/3 CUP QUINOA?

LUNCH 2:
tuna can and 6almonds

SNACK :
2x cups strong black coffe and stevia FOR ENERGY TO GYM....Do i need to snack here?

***GYM FOR 1HOUR****
directly after gym -whey shake with L-glutamine 500mg

dinner:
usn carb block capsule
lean meat 200g usually chicken and green salad or green veggies 1 cup

just before bed:
usn protein dessert
zma tablet

I have been lectured by my friends and family about getting too thin, (although i think im fat still)... that is why i have had a change in my body goals. I know before i was wanting to loose weight, but i have decided id like to just maintain now as i look good. I have bones sticking out in my shoulders and hips and i dont like this!!! I do have very nice muscle mass for a female. I have capped shoulders, great biceps, strong shapely quads and calves and a good set of hammies ;p guys at the gym ask me to give them my legs! i can see my abs too... sothis is all good right? i should just maintain! as ive said my outer thighs are just a tad bit big in my opinion,but it could be my outer fascia muscle or something (trainer mentioned this to me) and my body shape.

In die naam van die heilige vokn wit eland :huh: you are making a shitload of threads haha. Look we can speculate all we want, its not going to help. The best advice I can give you is to put on your big girl panties and let dj, or a qualified person make a costume diet for you. That diet looks fine to me... But I'm no expert...

well, i have a passion i wish i could sit on forums all day and read diet and training facts all day! im an addict! OBSSESSED IS WHAT PEOPLE CALL THE MOTIVATED ;P

Firstly what are your stats, I know you have put this in one of the million posts you've made but don't feel like scrounging around. To maintain what you have you will need the exact amount of calories your body needs for it's daily functions and the activity level you are at is also a factor. Do you know what your BMR is? This will help you know what your calorie intake is on a daily basis. How often are you doing weights and how often are you doing cardio? There is a lot to this and can't just be worked out from the food you have written down. Do you understand carb cycling? Give us your stats will try guide you but also give your activity level.

MON:
ShouldersSeated / Standing Dumbbell Press
Side Lateral Raises
Bent Over Dumbell Raises
Front Dumbell Raises
Arnold Press

TricepsSeated Dumbbell Extension
Dumbbell Kickbacks
Dips seated / kneeling

12 minutes Stepper / 10 minutes Rowing machine

TUE:
Legs (Quads)Leg Press (1 set single leg ,1 set double leg)
Dumbbell / Machine barbell squats
Hack Squats
Dumbbell Lunges - walking
Dumbbell Bench Step-Ups
Leg extensions
Adductors and abductors
Stretch full body


WED:
Cardio 15 minute walk on treadmill (incline)
Stepper - 10min
Elliptical - 10min
Seated Cycle - 5 min
( Max heart rate 197 )

AbsV-Sit Up Crunches on bench
Side Bends Dumbells / Machine
Ball Crunches
Decline Sit-Ups (medicine ball)
Bent-knee leg raises (on step / hanging machine)

THUR:
BackClose grip seated rows
Wide grip seated cable rows
Lat Pull Downs (wide grip)
Bent Over Bench Row with dumbells (single arm)
Standing Bent Over Dumbbell Row with straight bar

BicepsAlternate Bicep Curls On ball / bench
EZ Bar Bicep Curls
Cabled Curls (on lat machine/preacher)
Hammer Curls

FRI:
Legs (Hams)Dumbbell Lunges
Straight Leg Deadlifts
Lying / seated leg curl
Single leg press
Romanian deadlifts
Backwards lunges
Wide leg dumbell squats

AbsBicycle Crunches
V Sit up bench crunches
Ball Crunches
Decline Sit-Ups
Bent-knee leg raises

SAT:
Rest day or
Cardio 45minutes
Dumbell shrugs
Chest machine

SUN:
Legs (calves & glutes)Cable kickbacks
Adductors and abductors
Seated Calf Raises
Standing Calf Raises
One Leg Calf Raises

Cardio 25 minutes

i do 4 x sets of 20 of each of these.

nikinunu88 wrote: well, i have a passion i wish i could sit on forums all day and read diet and training facts all day! im an addict! OBSSESSED IS WHAT PEOPLE CALL THE MOTIVATED ;P

Hun just save up a few bucks and have a costume diet made. You'll have better results

Stats: height weight age?

1,65m , 57kgs, 23 years old.

It would help if you only created one thread for each topic you have so we dont have to repeat ourselves...

When do you rest?

Please please get yourself a diet from DJ or someone that knows what he is doing. STOP using all these fatburners to achieve your goals. With a proper diet you will achieve great results. Btw don't ever use DNP again

K cool will get back to you within an hour

height 165cm
neck 32cm
waist 66cm
hips 77cm

nikinunu88 wrote: height 165cm
neck 32cm
waist 66cm
hips 77cm

Why don't you drop me a mail. We can train together. I'll make you sweat :whistle: hahaha

haha .... i dont think ur idea of training is the same as my idea of training ;p

It is.. You said you like weights... We can do bodyweight training, work on your quads ha ha

your BMR (basal metabolic rate) is roughly 1390 calories (think i missed a kg off your calc, may be 10-20cals higher) ok.. this is the amount your body needs to maintain your daily functions etc.. <<<<< you never drop below that...

Your daily requirements are 2100 cals based on exercise 3-5 times/ week.. As a base take 10-20% off this to cut or add 10-20% to put on weight.. or obviously keep the same to maintain...

protein has 4cals per 1gr, carbs have 4cals per 1gr, fats have 9cals/ 1gr and alcohol 7cals/ 1gr.. so take your diet, see how many cals you are getting in on an average day.. and adjust accordingly to maintain, cut or bulk..

if this doesn't help, then I actually don't know what more you are looking for apart from a free diet, no one is here to spoon feed you

I worked it out slightly different cos you seem to be very active. Working out 6-7 times a week would push up your cals to 2416kcal a day. Take that and split it into macro of either 50 proteins 30 carbs and 20 fats or 40 40 20. Like Chapel said 1g protein and carbs = 4kcal and 1g fat = 9kcal. Take your macro and devide it by 4 or 9 to work out how many grams you should be eating of each. In other words converting your kcals to grams. Then you need to split your macros by the amount of meals you will be eating in a day usually 6-7. Bear in mind that only 3meals will have carbs in it. Then you need to know how many grams of protein, carbs and fats is in 100g of each of the foods you will be eating. Try keeping your carbs to breakfast, pre and post on training days and on non training days first three meals. Don't mix fats with carbs. I can't help you much more than that. If you don't want to do all the math and hard work, you will unfortunatly have to pay someone to do it for you. Hope this will help you in some way. Try work it out and post up your newly created diet and we can see if you're on track

thanks guys that helps alot, and chapel, that last line of your reply....i shake my head side to side with a smirk.... chapel will be chapel! cocky!

il try and do the math, although im no einstein! ;p

Im busy cooking veg, quinoa and haddock for my lunches this week gonna get my scale out and measure the amounts accordingly!

ps. my evox whey is 26g protein, less than 1g fat and less than 3g carbs per 36g :kiss: hey! just saying!

Given your training regime you are under eating, drop the carb block it prevents absorption of critical vitamins and minerals. Drop USN dessert drink for whey. As said before too many shakes.

My bigger problem is your lack of contentment and insatiable desire for a certain goal. I doubt any improvement will leave you content with yourself. I to use to be fat and I don't fear fat I justpersist in disciplining myself to training and diet and sit back knowing I have done all I can and I am content with who I am and what I have been able to achieve. Take a calm look at what you have already achieved count your blessings. It seems to me like you are on a current erratic emotional state caused by excessive use of stimulants which is overstimulating your hypothalamus.
I'm not flaming you just giving you some reason.

www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

Follow the link work it out for yourself, create your diet, post it up. If you don't understand something ask and we will try guide you.

I agree with koe niks, need to get your diet a bit healthier and cut down on the supps and stims. You are looking incredibly good and need to worry a bit less about it. Most of us will never be 100% happy with our bodies, but you still have to enjoy your achievements a bit. I will introduce you to DJ and you should consider buying a custom diet from him.

i agree with you 100% koe! im irrational! i look better than 98% of people at my gym! i have worked hard for this! i did take fat burners etc on my way to this, but supplements alone cannot acheive what ive acheived! i know i have what it takes to do it naturally, just have to kick my ass into gear!

i am soooo moody and im emotional. i have hectic downers where i just want to close my eyes and sleep and cry at the same time! ....im tired. havent been to gym in 4-5days. just no energy.
í want to throw tantrums! do you think this is from going off heat?

i want to stop everything and detox. i cant keep feeling like i am feeling.

i am going to detox from tomorrow! fresh slate. any suggestions on how to feel better/ improve tiredness and moods?

oh, and i went fro 11/10 sex drive to a 1/10 ..... its so wierd... just wish i could feel good again!