FitnessFreak..sample diet while on STS?

[hrcfitness]

Hey there, just wondering what type of diet you will be following while your doing STS? Would you mind giving us a sample day??? Since I know so much the of results are dependent on what you eat...Im just curious what you plan on doing?
Thanks!

 

[Fitnessfreakk366]

I'm doing a very intense rotation right now which is what STS will be. I'm doing a rotation of high, medium and low calorie days. On my high day it's 2200, on medium its 2000 and on low is 1800. A sample of my high calorie day is this:

High calorie day

M1: ON whey protein shake w/4 strawberries & 2 oz. pineapple (pre workout)
M2: ON whey protein shake w/4 strawberries & 2 oz. pineapple (post workout)
M3: Chocolate Fudge BSN w/ 3/4 c. oats, 1 tbsp. Natually More PB, 1 tbsp. flaxseed
M4: 4 oz. turkey on 1 slice Ezekiel bread; 2 tbsp. raw almonds; peach
M5: 1 cup cottage cheese w/ 1/2 c. pineapple
M6: Potato Cod; sauteed veggies w/ 2 tsp. parm cheese; 5 oz. sweet potato
M7: Chocolate Pro Pudding w/ 1/4 c. oats & 1 tbsp. Naturally More PB

2201 calories (2200 is target)
53 g. fat - 22%
211 g. protein - 38% (201 g. is target)
227 g. carbs - 41%

If you choose to do the STS rotation Cathe will provide, you NEED to eat enough to support the demands it will take on your body. Even on my high calorie days I am hungry so I know I may have to adjust a bit and raise it. As long as you eat clean it should be no problem. You will lean out and gain muscle.

 

[hrcfitness]

Thanks for sharing...I know that my food is where I am making mistakes. I can barely eat 1500 calories a day!!! I've been using the nutrition thing here on Cathe....I have to tell you though, your high calorie day doesn't seem like a lot of food to me??? I just started doing protein shakes, and I only do them on days when I lift, not on cardio days.

I think I may try to follow your thing for a week and see if it helps.
Thanks so much

 

[millalyte86]

Thanks for sharing...I know that my food is where I am making mistakes. I can barely eat 1500 calories a day!!!

I totally agree with ya! I ALWAYS have a hard time gettin my calories up. I think its also a subconscious thing also though because I'm scared I'll gain lol. After years of eating of battling an ED and never eating what I should it kinda effected the way I am with food. I'm better now though but still find it hard to go past 1500 calories a day. I'm 21 y/o(22 in about 2 weeks ), almost 5'7 and 157 lbs. (want to be under 150 lbs) so I def should be eating more. I just really gotta work on it. I just try to eat lots of protein.

Debbie, I once was told I should be eating around 1800 calories a day for my height and all. Do you think that is accurate?

 

[Fitnessfreakk366]

I totally agree with ya! I ALWAYS have a hard time gettin my calories up. I think its also a subconscious thing also though because I'm scared I'll gain lol. After years of eating of battling an ED and never eating what I should it kinda effected the way I am with food. I'm better now though but still find it hard to go past 1500 calories a day. I'm 21 y/o(22 in about 2 weeks ), almost 5'7 and 157 lbs. (want to be under 150 lbs) so I def should be eating more. I just really gotta work on it. I just try to eat lots of protein.

Debbie, I once was told I should be eating around 1800 calories a day for my height and all. Do you think that is accurate?

I don't have time to figure out what calories you should be eating right now but that does look about right for your height and weight. Don't be afraid to up your calories. For those of us who workout like we do, the body needs to be fed. Just make sure it's clean foods.

I just wanted to tell you both that after eating the way I described for a week I have lost 1# and 2% body fat. Now that is results. Of course the rotation I'm doing is intense but still. If you eat too low with calories for too long, your metabolism will stall out. You need to feed yourself once in a while to make the metabolism work.

 

[hrcfitness]

Thanks Debbie...I have to tell you that I am 100% convinced that it is my food intake that's the problem. The scale is stuck and it is really making me mad. Do you go by the scale, or do you measure yourself? I was thinking that when I start STS Im going to do the measurments and use both the scale and the measurments. At the moment I do know that I am about 5-8lbs to heavy and I need to drop those!!

I went to the store got my BSN Lean dessert; and I am going to make a food plan for next week and stick to it!!! On days when you don't do weights do you still eat 2000 calories? I could talk about this forever at the moment it is totally consuming me!!!
Thanks

 

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do you make your protein shakes with water, Debbe?

 

[hrcfitness]

I read in another post about Protein shakes that she does use water because it absorbs faster

 

[Fitnessfreakk366]

Thanks Debbie...I have to tell you that I am 100% convinced that it is my food intake that's the problem. The scale is stuck and it is really making me mad. Do you go by the scale, or do you measure yourself? I was thinking that when I start STS Im going to do the measurments and use both the scale and the measurments. At the moment I do know that I am about 5-8lbs to heavy and I need to drop those!!

I went to the store got my BSN Lean dessert; and I am going to make a food plan for next week and stick to it!!! On days when you don't do weights do you still eat 2000 calories? I could talk about this forever at the moment it is totally consuming me!!!
Thanks

Yes, I do go by the scale but I watch my body fat closer then I do the scale. I can go up in weight just be adding a bit of muscle so I don't follow the scale as a staple way of measuring myself. To check my body fat I have a AccuMeasure device. It's plastic, it's cheap and it's good to see where you are at. It may not be 100% accurate, but at least it shows progress if you use it weekly. I got mine on Ebay, just search for Accu Measure (or maybe it's one word, not sure) and get one. I get on the scale once a week and check my body fat once a week. I do it first thing Saturday mornings.

I also measure my thighs, hips, waist, chest and biceps to see progress. I do this once a month.

On days I rest I try to eat a little lower then usual. But not too low. My muscles are still healing from the brutal workouts so I still need to feed them a decent amount.

do you make your protein shakes with water, Debbe?

Yes, I use only water.

 

[pharma_gal]

Fitnessfreak - Are you eating clean 100% of the time or do you schedule some cheat meals in there too??