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I'm not a type 3 but some ones who have great regimens that you may want to check out are : pokahantas, camellia, nicenwavy, and many many more! Good luck on your journey!
Also, remember to keep your eyes open not only for rec. from type 3s but all hair types. Some things are universal as far as haircare goes.
I forgot to mention that I use so much oil because the water is hard where I live plus I still have no-lye relaxed dry hair that I'm growing out. I moisturize daily with Mizani H2O Rose or ORS Carrot Oil - I spritz with distilled water first if wearing a twist out.
I'm somewhere in the 3's. I think. Maybe 2's. I don't know. I have a very loose curl and wave pattern that hangs down...
I don't have a set regimen. I believe in using loads of moisture and protective styles. When my hair starts to feel "needy" I give it some protein, about once a month or so.
My staple brands are Nexxus, Redken, Alterna and Aveda. I love natural oils and butters.
I wash my hair with shampoo and deep condition every three days. For a deep conditioner, I mix warmed honey and oil (avocado, hemp seed, coconut, ect..) into my conditioner and then apply it to my hair and cover with a plastic cap and a hot towel from the dryer. I leave it on for 45 minutes to an hour. Then I rinse, squeeze out the excess water and apply my leave in (Nexxus Humectress is my favorite) and seal it with butter.
I wear buns or french twists almost all of the time. I use heat maybe twice a year, if that often. I only use wide toothed combs to comb my hair, but I mostly detangle with my fingers.
Using these techniques I have completely eliminated breakage and grown my hair from raggedy and heat damaged just above BSL to healthy hip bone length.
Currently I am cowashing every other day, but I prefer daily cowashing. I use various conditioners, but my favorite is a conditioner from Israel. I keep my hair moisturized, either with a leave in conditioner or a natural butter, my favorite being hemp butter. When I use shampoo, which is infrequently, I saturate my hair with coconut oil just before the shampoo. I rarely use protein because my hair tends to react badly to it unless in very small doses. I use henna about 2x per month. I don't use cones or heat and a few weeks ago I gave up combs and brushes all together in favor of fingercombing. I HAVE to detangle my hair regularly (Read: AT LEAST every other day) or it mats up terribly. I only detangle with conditioner under the shower spray.
I'm sure I've forgotten something but I think that is about it.
Every 2-3 days:
I CO wash with a silicone free conditioner and detangle/comb with fingers then a seamless comb while hair is loaded with conditioner.
Day 1, apply leave in which is either cone free or has a easily removable silicone such as Dimethicone.
(Currently using Nexxus Humectress or ORS Olive Oil moisturiser).
Then coconut oil or almond oil. Usually coconut. (Too much almond can make my hair greasy/stringy looking)
Then, I'll apply a gel. My current favourites are an Alberto Balsalm 'invisible hold' one and ORS lock and twist gel. If I'm using the ORS gel I might skip the oil, or go easy on it.
Overnight, I put my hair into a loose very high ponytail.
Day 2-3, tie hair in ponytail. May use more moisturiser and oil if I'm leaving my hair for a 3rd day. It usually looks a mess by the 3rd day though so I try not to leave it that long.
Once a week:
Shampoo (Original Source Almond & Coconut or Nexxus botanoil) or clarify if necessary
Protein treatment if necessary (Nexxus Keraphix or modified version of Candy_C's avacado mask)
Condition (Nexxus Humectress)
Styling - same as above.
Once a week:
Deep condition (Dark & Lovely Ultra Cholesterol, Henara or Nexxus Humectress)
In the summer I usually CO wash daily and tend to just finger comb daily and use an actual comb once a week.
ETA: when I'm putting any products on my hair I'll apply it by smoothing it down my hair in sections. Then avoid touching my hair or shaking it around too much until it's dry (or it gets frizzy)
I shampoo/co-wash weekly w/ whatever shampoo I have on hand or I'll co-wash w/ ddta or Sunsilk de-frizz.
Rinse under the shower stream and make sure all tangles are out.
Apply Beyond the Zone Noodlehead (<---this is the key for me here) and brush that through with my Denman brush which really creates smooth frizz-free ringlets and the Noodlehead makes them stay that way.
Flip my head upside down and shake to get good curl formation all over. When I flip it back I'll go in and detail the curls w/ a little more product and use my finger to twirl the curls into chunky ringlets. That's just the way I like to wear it.
At night I pin my hair back into a low ponytail w/ duckbill clips and cover w/ a silk scarf. In the morning all I have to do is shake it out and go. I can separate the curls for a bit more volume if I want. HTH and I have lots of pics and instructions in my album.
I usually pre-wash with Ojon hair treatment every two weeks. I wash with Elucence shampoo and once a month I use Elucence Clarifying shampoo. I then use Elucence conditioner mixed with honey and BDD Stretch creme. After I rinse, I use Giovanni Direct leave-in with Jojoba oil or Sweet Almond oil. I then put Lenzi's Request on my scalp (luv this stuff).
If I'm going to use heat, I'll spray with a heat protectant, then I use a little Mizani H20 nightime treatment and then flat iron air dryed hair.
I do take vitamins and I try to drink lots, and lots of water.