Fitness Freak

Hi Lulu!
Ok, are you eating enough? Seriously, are you keeping track of your macros and calories? It sounds to me like you aren't eating enough and yes, you are losing muscle if that is the case.

It is very important that you keep track of what you are eating. If you want me to figure out how many calories you should be eating, give me you age, weight and height and I will figure it out for you. What rotation are you following?
 
>Hi Lulu!
>Ok, are you eating enough? Seriously, are you keeping track
>of your macros and calories? It sounds to me like you aren't
>eating enough and yes, you are losing muscle if that is the
>case.
>
>It is very important that you keep track of what you are
>eating. If you want me to figure out how many calories you
>should be eating, give me you age, weight and height and I
>will figure it out for you. What rotation are you following?


Thank you so much for getting back to me. I thought I was. I'm 40 years old, Weight 106, and height is 5ft.

This would be my nutrition for the day:

2:30 @ 3am- Protein Shake
6am: Protein shake
9am: 1/2 up of cottage cheese with hand full of nuts
12pm-tuna or protein shake
2:30 @ 3pm- small fruit and 2 boil egg whites
4:30: grilled chicken and veggies
7:30 1/2 cup of cottage cheese with a bit of yogurt for taste

On cardio days I only have one protein shake and substitue the 2nd protein shake with 6 egg whites and toast. Thank you again for helping me out.
 
Lulu,
Too many protein shakes. The ones you have before and after your workouts are good. The one at noon should be something other then a protein shake. Eat at least 4 oz.,chicken or turkey, tuna, something "real". I sub a lot of protein powder with my meals but try to get at least 4 meals that are real food a day.

The calories you should be shooting for to maintain your current weight (and I don't think you should be losing any) is 2075 calories. You need to at least eat that to build your muscles. You aren't eating that much with what I'm reading here.

You really need to key in your foods at fitday.com and see what you are eating. Your macros look pretty good, lots of protein, but I do think you need more carbs. And this could be the problem with your muscles looking flat as well. Maybe change your 9 a.m. meal to oats and protein powder. I use the BSN Lean Dessert. They come in many different delicious flavors and taste awesome with oats and hot water. Maybe try that for a few weeks.

I can't stress it enough, though, you need to find out exactly what calorie range you have been eating in. I lay money you aren't eating enough.
 
Lulu,

You may want to try another site for tracking your calories (it's also free, like fitday). It is http://caloriecount.about.com/. I used fitday for a year and finally switched to caloreicount...it's a little more user-friendly to use and I found that they had most of the brands I use already in their database.

Take care,
Trish
 
>Lulu,
>
>You may want to try another site for tracking your calories
>(it's also free, like fitday). It is
>http://caloriecount.about.com/. I used fitday for a year and
>finally switched to caloreicount...it's a little more
>user-friendly to use and I found that they had most of the
>brands I use already in their database.
>
>Take care,
>Trish


Thanks Trish! I will give that a try!

Lulu
 
Good morning Debbie,

I was wondering could I eat any kind of vegetables or should I be aware of starchy vegetables at dinner time? Thanks Debbie.

Lourdes
 
Greens are good at any time day or night. Watch out for veggies like corn, potatoes, sweet potatoes, etc. They are good to have with maybe one meal a day, but these are very high starchy carbs and should be eaten in moderation.
 
Hey Deb How are you ? I was thinking of starting this rotation using cathe's DVD's for approx 8 weeks lifting heavy

Mon-cardio/abs
Tue-upperbody
Wed-cardio/abs
Thur-lowerbody
Fri-off
Sat-upperbody
Sun-lowerbody


I wanted to know what your thoughts were do you think it's too much? Yhank you so much for your insight....Lilly
 
Hi Deb,

Could you give a similar recommendation on fruits? Now that summer is here, I am finding it hard to resist eating them all day!! Are there any that I can have a few times a day? I especially love cherries, cantaloupe, strawberries, watermelon, and asian pears.

Thanks!
 
Good morning Debbie,

I was wondering if you take muscle building supplements and what are they? Thanks.

Lourdes
 
>Hey Deb How are you ? I was thinking of starting this
>rotation using cathe's DVD's for approx 8 weeks lifting heavy
>
>Mon-cardio/abs
>Tue-upperbody
>Wed-cardio/abs
>Thur-lowerbody
>Fri-off
>Sat-upperbody
>Sun-lowerbody
>
>
>I wanted to know what your thoughts were do you think it's too
>much? Yhank you so much for your insight....Lilly


Hi Lilly! This looks good. Nice focus on the lower body if you think it needs some extra work. Lower bodies usually do! LOL! Good formation!

>Hi Deb,
>
>Could you give a similar recommendation on fruits? Now that
>summer is here, I am finding it hard to resist eating them all
>day!! Are there any that I can have a few times a day? I
>especially love cherries, cantaloupe, strawberries,
>watermelon, and asian pears.
>
>Thanks!

Fruits are tricky, especially when you are watching your carbs. Banana's are what you need to stay away from. However, I put them in my protein shake once in a while just to get some potassium. I'll use a 1/2 a frozen banana for that. The ones you listed are good choices, blueberries as well. You can look up the carb counts on www.calorieking.com just to give you an idea of how you should incorporate it in your daily meals. I personally think fruit is a necessity. As long as you aren't getting ready for a competition, go ahead and eat it in moderation.

>
>Good morning Debbie,
>
>I was wondering if you take muscle building supplements and
>what are they? Thanks.
>
>Lourdes

Hi Lulu - Yes, I take supplements. Before and after my weight training workouts I take 3 capsules of BCAA's, one L-Glutamine, 1500 Vitamin C and 1 Glucosomine capsule. I'll take another L-Glutamine after my lunch. On cardio days I take the above but only after my workout.
 
Hi Debbie,

I was reading an article on Madona. And according to her trainer she doesn't lift anything heavier than 3 pound weights, and she has her do 100 reps per side. Do you believe that? Just wondering what you think.

Lourdes
 
I haven't seen Madonna in a while but last time I see photos of her she looked almost borderline anorexic. Yes you can see her "muscles" if you want to call them that, but only because her body fat is so low. They aren't built muscles, they are just the muscles that she has.

Yes, I do believe this is how she works out. I, for one, do not think she looks healthy, but that's just my opinion. I also believe she does a lot of yoga.
 
>I haven't seen Madonna in a while but last time I see photos
>of her she looked almost borderline anorexic. Yes you can see
>her "muscles" if you want to call them that, but only because
>her body fat is so low. They aren't built muscles, they are
>just the muscles that she has.
>
>Yes, I do believe this is how she works out. I, for one, do
>not think she looks healthy, but that's just my opinion. I
>also believe she does a lot of yoga.


That's exactly what I thought. Her muscle looks like of a 70 year old, somewhat slinky. How's the new websit coming along? I can't wait to see your pics! Have a great day!

Lourdes
 
Thank you for your response. Yes I am definitly trying to focus on the lowerbody as we know they sure could use that exxxtra work.



Have a great week!!!! Lilly
 
Lulu - I have been so busy that I haven't had time to even think about the website. Kind of bumming me out because I have no idea how I will find time to monitor it. It will be up soon, just not sure when. Hopefully we'll get a couple of rainy weekends where I can be inside to work on it.

Lilly - Hope that rotation works out for you! I need to work on my legs a bit more as well. I hate working legs!
 
I checked out the calorieking website you mentioned a few posts up. I must say that I'm very depressed about what it said! I've always thought I ate pretty clean, but on the weekends we go out to eat. One night is Mexican food. I always get the chicken enchildas, no sauce, no cheese, with rice and borracho type beans. I never eat the chips. I know this meal is very carby, but I thought I was picking a good choice. I can't find the actual meal (the restaurant isn't on there), but I did find a similar meal, for about 700-700 calories. Holy smokes!!!

I also made the mistake of looking at the calorie count of some of the desserts I have a couple of times a year- almost 1000 calories for the banana thing I love from PFChang's.

I just can't believe how many calories one can eat and not really know that it's that bad, and I consider myself somewhat educated.

So, basically do you just have to eat at home all the time?!? What's the point of going out to eat if you just order a plain grilled chicken breast, no skin, no sauce, with steamed veggies, no butter, no nothing. I eat that meal, or something similar, every night for dinner. Crap....
 
It's hard to pick good foods when eating out. It is very scary to see the calories in foods at restaurants.

I don't go out to eat too often so it's not a problem for me. When I do go out to eat it's on a cheat day that I have once a week so I don't worry about what I'm eating. I usually pay for it, though. My stomach doesn't like foods like that anymore.
 
We only go out to eat Friday and Sat. night. I've always considered them healthy cheat days, but never thought they were that bad.

That site makes me depressed! But it certainly tells the truth :(

Thanks for recommending it.
 
Hi Debbie,

I have been reading some of the checking challenges and you mention Cardio Coach and I train. What is it, is it one of Cathe workouts?

Lourdes
 
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