Re: Free diet advice from 3J
Age: 23
Weight: 130
Height: 5’6”
BF: 15.2%
Goals: I am a female bikini competitor, and my goal is to lose fat (about 2”) around my midsection, gain muscle in my quads/hams/glutes, and increase the muscle tone in my abs before my next show in October. In doing so, I believe that I will hit 125 lbs, and about 10% BF. Ultimately, I would like to earn my pro-card within the next year.
BMR: 1420(using low BF calc)-1455(using normal BF calc)
TDEE: 2250
Pro Carb Fat Cal
7am 16 oz coffee 0 0 0 5
4 egg whites 16 0 0 60
1/3 C oatmeal 4 18 2 100
Meal Total 20 18 2 165
10 am NO xplode 0 6 0 25
1 scoop isopure 25 0 1 110
½ C berries 1 15 0 60
Meal Total 26 21 1 195
11 am workout**
12:30 1 scoop isopure 25 0 1 110
½ fruit 1 15 0 50
Meal Total 26 15 1 160
1:30 3 oz chicken 20 0 1.5 90
1 C green beans 1 5 0 30
½ sweet potato 5 25 0 100
Meal Total 26 30 1.5 220
4 pm 4 C spinach 0 6 0 40
4 oz tilapia 20 0 1 110
dressing:
1 tsp mustard 0 0 0 5
2 tsp vinegar 0 2 0 10
Meal Total 20 8 1 165
7 pm 4 oz salmon 24 0 10 200
2 C asparagus 5 10 0 40
Meal Total 29 10 10 240
9 pm casein protein 25 2 0 110
Daily Total 172 105 17 1255
**Workouts:
10 min warm up, usually riding the upright bike 2.5 miles
45 min weight training:
Monday: legs, quad focus
Tuesday: shoulders, abs
Wednesday: glutes/hamstrings
Thursday: back, triceps, abs
Friday: legs-plyo
Saturday: chest, biceps, abs
Sunday: bikram yoga, or active rest day
All workouts usually consist of 3 sets of 12-15 reps, using moderate weight (plyo is the exception)
I try to change up my rep ranges and weights about every 4 weeks, but I find myself coming back to what I am comfortable with: moderate!
I finish most workouts with 30-45 minutes of cardio, switching between HIIT/interval training and steady rate, on the bike, stairs or treadmill.
