Fitnessfreak - a rotation question
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nspire
Cathlete
Debbie,
Can you give me a generic breakdown on what that should look like calorie wise or an example a daily menu. I joined fitday to monitor may calories and I keep having a larger carb intake.
B-egg white, chicken sausage
S-fruit
L-salad w/protein
S-fruit
Preworkout-WellnessPro Protein Shake w/banana 1/2
D-Salad w/protein and some fruit
What am I doing wrong?
Can you give me a generic breakdown on what that should look like calorie wise or an example a daily menu. I joined fitday to monitor may calories and I keep having a larger carb intake.
B-egg white, chicken sausage
S-fruit
L-salad w/protein
S-fruit
Preworkout-WellnessPro Protein Shake w/banana 1/2
D-Salad w/protein and some fruit
What am I doing wrong?
Fitnessfreakk366
Cathlete
Fruit has incrediblly high carbs in them. Limit yourself on fruits if you are serious about losing body fat. For your meal before your workout - use strawberries instead of a banana. Banana's have VERY high carbs in them.
You have four servings a fruit, cut that way back. The one in your protein shake should be one serving and have maybe one more serving during the day. You should have another protein shake after your workout unless your last meal is within an hour of your workout. If not, have a protein drink right after your workout (with strawberries) and then about two hours later eat your last meal.
You should be eating things like chicken breast, turkey breast, eggs, cottage cheese, lean beef, fish for your protein. Eat some oats, fruit, rice, sweet potato for carbs but you'll need to limit them. Good fats include olive oil, flaxseed, fish, almonds, natural peanut butter.
I usually post my meals on the Hardcore checkin but haven't in about a week because I'm on vacation with everything. Starting next Monday I will be posting that again and you can see how I eat every day. It's quite boring though. LOL!
nspire
Cathlete
Hey Debbie, I didn't see anything regarding veggies. How many of servings should come from carbs? I understand to cut fruit to about 2 a day, but what about the other carbs you recommend? Oh, do you use fitday to calculate your daily intake? if so, will it tell you how many calories you eat from each category?
Thanks for all your help. I'm on a mission to do this.
Thanks for all your help. I'm on a mission to do this.
Fitnessfreakk366
Cathlete
As long as the veggies are in the "salad" category you can eat all you want. For instance, lettuce, onions, cucumbers, peppers, cabbage, etc. are good to go any time of the day and you don't have to count them. Veggies to stay away from or eat in moderation is potatoes, sweet potatoes, anything from the squash family, carrots, etc. Anything really fibrous. And please don't get me wrong, veggies of any kind are a better choice then a candy bar, but when you are trying to lean out these are the ones to stay away from.
You have to work the carbs into your daily plan to equal the 20% so I can't tell you how much of a certain carb to eat, you have to figure that out yourself. Believe me, if it was that easy I could lay a menu out for anyone. But everyone likes different foods so you have to figure it out on your own. Fitday works well but I don't use it. I have my own Excel spreadsheet that does all this for me. I key in the food and the values and it adds up the macros and calories for me. I do it first thing in the morning to know exactly what I have to eat. I work it so my macros are correct with the correct % for protein, carbs and fat. That is the only way to do it. If you wait until the end of the day to see how you ate, you will find that you ate way too many carbs.
millalyte86
Cathlete
Dana, I'm in sorta the same boat! Same height and weight. Defined arms and semi flat stomach, but I still can get my cellulite to budge. I'm not a pear shape though. My waist doesn't go in very much. I guess you could say I kinda have a boyish figure. Small chest, lots of muscle, I little fat on my lower abs with most of my body fat residing in my butt and upper thighs. I'm looking forward to seeing what kinda advise you get on here!
Laur
Laur
millalyte86
Cathlete
Nevermind! That was an old comment that I found the response too 
millalyte86
Cathlete
Actually, Debbie, if you don't mind I'd like get get your advice on something. 2 posts up I gave a description of my body. I mentioned that my waist doesn't go in very much on the sides and I kinda have a boyish figure. I also mentioned that I really wanna get rid of as much cellulite as possible on my thighs and butt. Do you have any recommendations for workout or rotations I could to to maybe create more of a feminine figure while reducing my cellulite at the same time? Thanks!
Lauren
Lauren
millalyte86
Cathlete
So you don't have to search for Dana's post to figure out my height and weight... I am 5'7 and my weight fluctuated between 153-156 lbs.
Fitnessfreakk366
Cathlete
I did see your post and you described yourself kind of like the body I have. Very small chest, very muscular but I still have that damn cellulite on the backs of my legs.
I find that Cathe's leg workouts really help with that. Especially her floor work. Higher reps are better for cellulite. You can still go heavy for upper body but go a bit lighter in weights and higher with the reps.
Also, diet is a HUGE factor for losing cellulite. You have to eat clean, clean, clean. Give yourself a couple of cheat meals during the week so you don't lose your will power, but other than that, eat CLEAN.
nspire
Cathlete
Debbie thanks for the advise. I think I'm still confused though, you said I can have unlimited green leafy veggies because I've been including them in my menu through fit day and I count that towards the 1600 cals right? I hope I don't sound too stupid, I'm sorry
Look at what I ate so far today and tell me what I'm missing please
B-Protein Shake w/nonfat milk
S-Turkey sausage
L-Spinach salad/red cabbage/tuna/light balsamic salad dressing
S-Low fat cottage cheese/baby carrots (1/2c)
No dinner yet, still have my workout to do, but what would you recommend?
Post workout-Protein shake w/half banana
Millalyte86
I'm in this with you, I'm taking Debbie's suggestions and really trying to monitor my foods. I thought today wasn't pretty bad. I'm starting to see more definition in my stomach area. I've been monitoring since Monday and can feel the difference. The sad thing is that I have good workouts but horrible eating habits(sweet eater/cocktail). My butt/thighs need work, I'm hoping that with a clean diet it will help to shed some of the cellulite. Debbie once suggested doing legs twice a week which I will start next month because I'm doing Cathe's Aug rotation. If you like I'll keep you informed of my progress.
Look at what I ate so far today and tell me what I'm missing please
B-Protein Shake w/nonfat milk
S-Turkey sausage
L-Spinach salad/red cabbage/tuna/light balsamic salad dressing
S-Low fat cottage cheese/baby carrots (1/2c)
No dinner yet, still have my workout to do, but what would you recommend?
Post workout-Protein shake w/half banana
Millalyte86
I'm in this with you, I'm taking Debbie's suggestions and really trying to monitor my foods. I thought today wasn't pretty bad. I'm starting to see more definition in my stomach area. I've been monitoring since Monday and can feel the difference. The sad thing is that I have good workouts but horrible eating habits(sweet eater/cocktail). My butt/thighs need work, I'm hoping that with a clean diet it will help to shed some of the cellulite. Debbie once suggested doing legs twice a week which I will start next month because I'm doing Cathe's Aug rotation. If you like I'll keep you informed of my progress.
Fitnessfreakk366
Cathlete
No, do not count leafy greens, tomatoes, onions, cabbage, etc. with your calorie intake or your macros. It's not necessary. The body burns these carbs as soon as it is ingested. Don't count them, just pretend you didn't even eat them.
Your foods look good but are you eating enough? You are eating around 1600 calories, right?
For your meal 1, if you don't workout first thing I'd make that eggs and oatmeal. Keep your protein drinks for before and after your workouts.
What time do you workout?
millalyte86
Cathlete
Thanks Debbie! I'll try the lower weight higher rep thing. I'll try to work in Cathe's Butts and Guts floor work more often as well.
nspire
Cathlete
Hi Debbie, I don't think I'm eating enough then because I've been counting my salads in the fitday menu. Oh, my gosh how will I get my calories up that high?
My workouts are in the afternoon between 4pm-7pm.
I use to work out in the morning but I'm having a hard time adjusting my body to get up that early in the morning. Plus my 22 y/o dtr had a baby a few months ago and sleep at night is limited.
My workouts are in the afternoon between 4pm-7pm.
I use to work out in the morning but I'm having a hard time adjusting my body to get up that early in the morning. Plus my 22 y/o dtr had a baby a few months ago and sleep at night is limited.
Fitnessfreakk366
Cathlete
You probably aren't eating enough. Do you have a Vitamin Shoppe by you? If so, go there and buy a box of Pro Pudding - it's by BodyTech (Vitamin Shoppe brand). This is pure protein and I usually add about 1/4 c. of oats or 1/2 a banana to it. It's really good. You can eat it plain as well. It will help you up your calories a bit. Also, add in some fish do your meals. Maybe eat like this:
M1 - 7:30 a.m. - 2 eggs, 3 egg whites; 1 slice whole wheat toast.
M2 - 10 a.m. - 1/2 c. oats w/1 scoop BSN Lean Dessert protein powder (you can get this at the Vitamin Shoppe too. All the flavors are excellent)
M3 - Noon - Whatever you like - chicken and salad; tuna and salad; fruit of choice
M4 - 2:30 p.m. - Pro Pudding either alone or with 1/2 banana (depending on your carb intake for the day)
M5 - 4:30 or 5 p.m. - Protein shake w/ 1 c. frozen strawberries (this would be your pre workout drink about a 1/2 hour before your workout)
~WORKOUT~
M6 - 7:30 p.m. to 8 p.m. - Protein shake and a light dinner such as 2 oz. chicken breast w/salad or maybe fish and salad. This should be your last meal and it needs to hold you over until your next meal at 7:30.
Does this look doable for you? If so, adjust your foods to equal your calorie needs and macro needs.
millalyte86
Cathlete
I totally agree with you nspire! I have a hard time getting my calories up too! I keep gettin my body stuck in starvation mode because of it. I find that whenever I try to eat clean I never eat enough calories. And on my "cheating" days I end up eating about 1800 calories which is about what I should be eating usually! lol.
Debbie, I workout 1st thing in the morning usually. Do you suggest working out on an empty stomach? If not, what should I eat prior? Also, I'm trying to lower my bf% mainly to get rid of the cellulite and very minimal lower belly softness lol. Do you suggest upping my cardio? Or should I keep concentrating on weights too? Thanks!
nspire
Cathlete
Thanks Debbie, I'll be going to the store and pick up some stuff. I know I wasn't getting enough to eat because when trying to do P90X back/biceps, I just about passed out. Do you know if GNC sells the BSN?
Debbie I really appreciate all your help. Oh, can you think of drink cocktails I can have that won't screw my diet up too bad?
Debbie I really appreciate all your help. Oh, can you think of drink cocktails I can have that won't screw my diet up too bad?
Fitnessfreakk366
Cathlete
If you are doing cardio, then yes, workout on an empty stomach. If you are lifting, you should drink a whey protein shake with some kind of carb in it like frozen strawberries or whatever about a half hour before your workout and you should have another right after your workout (cardio or weight training).
To get rid of that lower body fat you need to concentrate more on what you are eating. That is essential for your abs leaning out.
Lift weights about three days a week and do cardio about three days a week. What does your workout schedule look like now?
Fitnessfreakk366
Cathlete
Yes, GNC sells BSN.
Do not drink cocktails. They promote cravings for high carb foods and then you go on binges. LOL! JUST SAY NO!
millalyte86
Cathlete
Lift weights about three days a week and do cardio about three days a week. What does your workout schedule look like now?[/QUOTE]
My workout schedule has kinda been all over the place since I wasn't sure if I should be doing more cardio or more weight ect. So I guess you could say right now I don't really have one. Do you have any suggestions? Thanks Debbie!
My workout schedule has kinda been all over the place since I wasn't sure if I should be doing more cardio or more weight ect. So I guess you could say right now I don't really have one. Do you have any suggestions? Thanks Debbie!