"Fat Loss" Eating Plan + STS?

Sugarbean

Sugarbean

Cathlete
Hello Everyone,
I am a lurker who decided to surface tonight! I work in an Endocrinology Clinic, and our department decided to have a 12 week body fat loss contest with everyone in the clinic having their body fat measured on the bone density machine. I am going to start STS (weight lifting) and continue my 3 mile/day running, and would like to start some kind of intelligent eating plan that will help me lose fat.

1) Does anyone have any suggestions about the eating plan part
2) Does anyone want to do it WITH me, and we could post on this site and support each other!?!?

I am 35, have 30 lbs to lose, and I can't even bring myself to type the body fat percentage I just found out about today:rolleyes:
 
Lisa, count me in to join your fat loss challenge. I am doing sts for 6 month and currently check in under check in and challenegs under 6 monthers.

For the eating part i do Burn the Fat Feed the Muscle.

Julie
 
Sugarbean said:
Hello Everyone,
I am a lurker who decided to surface tonight! I work in an Endocrinology Clinic, and our department decided to have a 12 week body fat loss contest with everyone in the clinic having their body fat measured on the bone density machine. I am going to start STS (weight lifting) and continue my 3 mile/day running, and would like to start some kind of intelligent eating plan that will help me lose fat.

1) Does anyone have any suggestions about the eating plan part
2) Does anyone want to do it WITH me, and we could post on this site and support each other!?!?

I am 35, have 30 lbs to lose, and I can't even bring myself to type the body fat percentage I just found out about today:rolleyes:
Click to expand...

Wouldn't all the running cancel out the muscle gains made doing STS? I'm not a scientist and don't know at what point muscle catabolism would begin to take effect but I'm pretty sure 3 mile runs would interfere with strength gains. From what I've been reading (again, no expert), you generally have to choose between building muscle (which burns fat) and building endurance. Not 100% on at what point this happens so, hopefully, someone with more knowledge will chime in here. I just hate to see you doing anything that would be counterproductive. Anyone?
 
I would imagine it depends on the runner. Some people can knock 3 miles out in a snap.

Lisa, this sounds like a fun contest. There's a lot of information out there about diet and such. I'll send you a PM about the book Julie mentioned. :)
 
Hi Lisa

Count me in too! I just started STS - doing the 3.5 rotation and running 3-4 times week. Today I used our rowing machine after Disc 3 and boy oh boy am I feeling my triceps. It sort of sneeks up on you. :)

Janis
 
Congratulations on starting your contest! It sounds like a great thing for you and your co-workers to take on.

Two books I read and enjoyed were "Eat Clean Diet" by Tosca Reno and "Muscle Chow" sorry, I didn't write down the author. Both of these books were available through my library so they didn't cost me anything.

I also use a lot of recipes from Cooking Light which wouldn't be as "light" as the 2 sources above, but it's nice to have lots of healthy recipe options. These recipes are available online.

I feel the main focus of most plans is to incorporate more protein at each meal (think egg whites, chicken breasts, tuna, fat free greek yogurt, that sort of thing), load up on veggies, use sensible amounts of olive oil when sauteing, dessert is fresh fruit. So lots of it is common sense.

Please let us know how you do on your challenge!
 
I would like to join in also. I'm on my third week of P90X, the eating part is so so. I'm 5'7 150-155 looking to lean my lower body and drop a few pounds.
 
A few have you have posted your stat so here are mine.

5' 4" 116 pounds approx 15% body fat. My lower body is like jello despite my low bf%. I am looking to get down to 10% bf and extremely firm up my lower half (think concrete)
 
Julie

I am in the same boat as you....and one of my goals is to feel good about wearing shorts - in public. I am 5'4" and this morning I weigh in at 117.1.

You'll see significant muscle gains soon - do not get discouraged! :)

Janis
 
Hi Lisa "Sugarbean"

I thought I would bump this back up - and ask how are you doing, are you getting ready for STS?

When would you like to start posting for your 12 week body fat loss contest?

Janis
 
Hi Janis,
Thank you for spurring me on... I have been researching which programs to do, and posted a little prematurely before I had made any decisions. What do you think about BFFM? I actually have the e-book, read it, and after doing the eating program for 4 weeks, didn't lose any weight, although I realize that is not necessarily the point. I actually did STS disc 1 yesterday, and as far as eating goes, I started today. I had oatmeal, skim milk, and raspberries for breakfast, string cheese for snack, and a lean cuisine for lunch. I am at a loss about what to do for the nutrition. Maybe we could soldier through it together? Thanks for the PM, that was really sweet.
Lisa
 
Hi Lisa

I LOVE Burn the Fat Feed the Muscle. I have lost 9 pounds since February 13th - the day I wrote my goals out per Ch.1.

My first thought, when I read what you have eaten for today is at breakfast you need more protein. Skim milk does have protein, but it also has lactose based carbs, so to slow the insulin response down add whey, protein powder or eggs/egg whites. God I love raspberries....hmmmm hmmm.

What is the nutrition ratios in Lean Cuisine meals, like Calories per meal, and how much protein, fat, carb per meal?

And with your string cheese, you could have some veggies, tomatoes, carrots, cucumber etc..

Janis

(do you want to start a "group" in the check-ins and challenges section? and invite nspire, soon2bfit, and whomever else.?
 
Janis,
That sounds good. With you for moral support, I will dust off the BFFM (I actually printed it out and put it in a huge notebook). So many people love it and swear by it, it makes me think I was doing it wrong.

Until I finish it- how much protein powder should I add to my oatmeal- should I do that instead of milk or in addition to?

I wish I didn't loathe vegetables. I could do some carrots, though :)

What shall we call our check-in? I think it should be something positive, without the word "fat" in it...

Bikini Babes
Shredders
Muscle-y Mamas
Callipygian Princesses (Greek derived word meaning "having shapely buttocks")

What do you think?
 
OMG! LOL! I think we HAVE to go with Callipygian Princesses!!!!

Another book I found to be invaluable about nutrition, especially about eating Protein, Vegetable, Carb and fat at each meal (and snack) is The Schwarzbein Principle. Written by an Endocrinologist, Dr. Diana Scwarzbein.
(maybe she'll convince you to eat your veggies! :D)

As for breakfast, I would be inclined to eat 1/2cup nf yogurt (I'm fond of the european style, russian style, greek style - texture, creaminess, active cultures)
3 tbsp whey (or protein pwdr - or whatever =25grams), 1/2 cup raspberries/strawberries, and 1/4 cup oatmeal.

what sort of small kitchen appliances do you have and use? and do you have a food scale?

Janis
 
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I would love to join you all but I am still nursing an injury from the first time I started. Somehow I have a protruding disc in my neck which is pinching a nerve. I go to the Rehab Doc tomorrow to see what can be done. I am also going to see if I can get back into my heavier lifting. If so, then maybe I can join in on the check-in. I made it three weeks before, but I don't think the injury was caused by the program, I believe it had happened beforehand and the workouts just made it worst.

good luck to everyone, I was steadily going down on the scale too. If I cannot join in, I will do a lower body intensive rotation that I found on the rotation forum from FitnessFreak.

Rhonda
 
Rhonda

Please feel free to join us regardless of what rotation or rehab program you are doing or not doing, the more support we can give each other the better!

Janis
 
I use advice Jillian Michaels gives in one of her books. In simplistic terms (and if you're not a vegetarian) "If it doesnt have parents or come from the ground, dont eat it".

ie. potato chips....they dont come from the ground, but you could have a potato because the actual potato does.

I'd watch out for Lean Cuisines, they're quite high in sodium, and a Lean Cuisine doesnt follow Jillian's rules. I've been sticking to this mantra and have lost 5 lbs in 2 weeks so far.
 
If anyone would like to be part of it, I started a Callipygian Princesses Debut Thread on Check-Ins and Challenges. Everyone welcome! Thanks for all the great advice so far!
Lisa
 
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