Healthy Eating 10/14/04

K

karate_chick

Cathlete
Hi Everyone

5:30am - PUB (weights section only)

Protein shake
porridge
chicken salad
almonds
cottage cheese (LF)
turkey & watercress salad
protein shake

Have a great day everyone!
Andrea
 
4:15am MR Raising the bar

B - scrambled eggs w/asparagus
S - cheese stick, walnuts
L - salad
S - caramel corn
D - steak, beans

Not sure what is going on but some days I do so great and others I don't. Yesterday I did well and then after dinner had to have some ice cream with strawberry topping. It is getting close to TTOM so maybe that is my problem this week.

I need to find a way of eating that I can handle. Not sure what it is yet and am thinking about looking at BFL again, I did lose 10 lbs the last time I did it. Just the eating, I like my own exercise routine.

Is anyone else following a specific plan or a plan that they adjusted to suit themselves?

Rhonda
 
Hi Rhonda

I'm feeling confused too...
I exercise 6 days/week (5 cardio & 3 weights) and I work hard! I'm also eating very clean using general training ratios (aimed towards an endomorph - low carbs) 45% protein, 30% carbs & 25% fat. I'm finding it really hard to get past 140/138lbs. I know I need to lose more cos I've got a fair amount of body fat to lose! I'm sticking to around 1500 cals on 30% carb days and 2000cals on high carb (50%) days - once every forth day.

When the weight doesn't budge, I start to get very down-hearted and then start eating badly. I'm determined not to let it get the better of me this time BUT WHY WON"T THE WEIGHT COME OFF?

Also tried WW, Atkins etc and always get stuck at the same point! I have real difficulty getting past this point whether I exercise or not...then I start wondering if it's all worth the 5:30am starts...

Any pointers would be greatfully received!
TIA
Andrea
 
Good morning everybody, :)

Rhonda, I know exactly what you mean, I have it right now and I am eating like crazy, good stuff and of course not good stuff x(. Yesterday after dinner I had sugar-free shortcake with pumpkin butter. Arrrgghhh!!!!x( x( x( Normally I just can say no to it. I am a little frustrated about that. Well, just a couple more days and I'll be doing well again.

No workout for me this morning :-( , I didn't feel like getting up, so I just take a day off.

B - Bran-A-Crisp with a piece of cheese

S - CC with apple

L - Salad with tomatoes and ham, protein shake, dried mango slices

S - hopefully a trailmix

S - Kiwi

D - leftover fish with vegetable and brown/wild rice

Fruit for dessert (I think it'll end up being cornbread with honey

x( )

I don't follow an eating plan either, but I requested Lean Bodies and Body for life from the library. I normally really don't eat bad and I think I make pretty good choices, but I would like to firm up just a little more and the winter time is coming too, which is always dangerous with all these temptations out there. }( So I think these two books are going to give me some butt-kicking and give me motivation. I think that's what I need right now. :)

Sorry I am going on and on today, but I am done now, so I shut up :7

Hope you all have a good day
Kristine :)
 
Hi Andrea,

I have the same problem, my weight does not move either. Atkins, cleaner eating nothing does melt the pounds and I mean nothing!!! :(
I see I am still firming up more, but I still would like to loose whose last 10 pounds. 150 is my goal weight for so long!!! ;(
That's why I thought to look into these two eating plans: BFL and Lean Bodies, to reduce my body fat a little more. Maybe that'll help me, I hope. ;-)
 
Hi everybody!,

Well apparently, we are all suffering from the same syndrome. I have been working out and eating cleanly (following BFL) for over 8 months and have only lost 4 pounds total. These last 5 are going to kill me I swear.

I don't think the answer is to eat less because I think that my metabolism would kick into starvation-mode. With having a full-time job and 2 kids, I can't work out more than my 6 days a week, with additional lunchtime interval runs on 2 of those days. Very frustrating. If this is what it is like to ride the menopausal bus - then I want off! x(

Woke up late this morning (6:00am) - PUB - up pyramid only + All Step abs.

B - myoplex lite shake, coffee, 1 slice pumpkin bread
S - yogurt, peanuts
L - soup
S - myoplex lite shake
D - ?

Hang in there everybody, we'll push through this together.
Shopgirl :)
 
Hi Team

Im no expert on nutrition and Im not familiar with those weight loss plans you mentioned, but I was just wondering if you guys were eating "enough"! I agree, you shouldnt cut down anymore, but with the amount of exercise your all doing, you dont seem to be eating much to compensate:)
 
That is probably sometimes true, but I normally eat when I'm hungry. What I list here is what I am planning on eating, but sometimes it's a little more than that. :eek:
I know, when I need to eat more. I had it once before, when I was on Atkins, I was totally out of energy and wanted to sleep all day, because with all my exercising my body didn't get not enough carbs to pull fuel from.
I eat much better now and I don't have any lack of energy.:)
 
Hi Ladies! I see we have quite a discussion going. Let's see if we can shake things up a bit in the nutrition department!!

For low carb days all 5 of your meals should contain this:

Meal 1: starchy carb/lean protein
Meal 2: starchy carb/lean protein
Meal 3: starchy carb/fibrous carb/protein
Meal 4: fibrous carb/protein
Meal 5: fibrous carb/protein

You should do 5 low carb days a week.

On your 2 high carb days this is what you should consume:

Meal 1: simple carb/starchy carb/protein
Meal 2: simple carb/starchy carb/protein
Meal 3: starchy carb/fibrous carb/protein
Meal 4: starchy carb/fibrous carb/protein
Meal 5: starchy carb/fibrous carb/protein

Examples of:
Starchy carbs: oatmeal, yam, brown rice, potato, beans, lentils
Fibrous carbs: broccoli, cauliflower, spinach, green beans, zucchini, asparagus, lettuce
Lean proteins: cottage cheese, egg/egg whites, fish, shellfish, chicken, turkey, top round steak, extra-lean top sirloin, whey protein
Simple carbs: fruits, low-fat milk/yogurt

I'm a member of global health & fitness & consulted w/their top nutritionists in the field. I just didn't pick this out of thin air just so you know. I'm not the expert but these people are. I've been eating this way for so long now I can't remember how many years. I'm very lean & I truly feel that if you ate this way you would see some changes.

Also I no longer have any sugar cravings b/c I'm quite full & don't need to graze. I hope I've helped.

Please let me know your thoughts. Kathy:D

Forgot to list my workout & eats for the day.
Going to do yoga tonight b/c I NEED it!
Meal 1: 2 multigrain waffles w/peanut butter + coffee (Yumm!)
Meal 2: mini whole wheat bagel w/whipped cream cheese + white tea
Meal 3: tilapia/mixed veggies (broccoli, cauliflower, carrots, zucchini & squash) + pear
Meal 4: mixed green salad w/chicken & feta cheese
Meal 5: protein shake (b/c of yoga ending so late I'll have to just consume a protein shake instead of a real meal)

Have a great everyone!
 
Hi Kathy

Many thanks for your input - I'm going to adjust my meal plans accordingly.

Have you any comments on what the ratios of p/c/f should be for different body types - I'm an endomorph which doesn't help matters :-( ? What

Did you struggle with weight loss before joining global health & fitness? How many calories do you consume in a high carb/low carb day?

Sorry to ask so many questions but it's always good to hear from someone who's had success with a certain eating 'plan'. I'm fed-up with trying stuff on the off-chance it'll work with no recommendations.

Thanks again,
Andrea
 
For those of you "stuck" at a plateau, are you using other ways to measure your progress? The first time I did BFL I only lost 1 lb (gained and lost it several times!) in the first 6 weeks but I lost 2" in my waist, abs, belly and hips. This time I started at a few lbs higher and at 7 weeks ahve gotten to the same weight (lost 3 lbs) but again I've lost 2" in my waist, abs, hips and belly area. It might be something to consider.

Today's eats:
Ham & cheese egg casserole
Turkey bacon, string cheese, oatmeal
Turkey meatloaf, mashed potatoes
Chicken, brown rice, veggies
Chicken or grilled steak, mashed potatoes
Chocolate yogurt with Banana (a new recipe I got from a lady on the bfl yahoogroups): Chocolate Yogurt Banana
¼ medium banana
¼ tsp vanilla
4 tbsp protein powder vanilla
10 tbsp yogurt, plain low fat
3 tsp splenda (optional)
1 tsp cocoa unsweetened
½ tbsp walnuts chopped

Mix ingredients together until desired consistency.

20 carbs
20 protein
6 fat

I may or may not workout today. I did BFL style deadlifts and my hamstrings are killing me. But my knee is also acting up. I have an old knee injury and it may be telling me to take a day off.

Colleenh
 
Hi Andrea! When I joined I only wanted to lose bodyfat; didn't have much weight to lose. And I did most certainly did lose bodyfat & maintaining my muscle mass. The ratios that I'm going to list have been given for ME & for me alone. I would need to know your age, weight & your height as well as activity level in order to answer your more specific question as to how many calories you should be consuming as well as the ratios to consume at each meal. Just reply back to me or send me a PM instead if you don't want anyone viewing this. My daily caloric rate is: 1572 if I want to lose body fat. My ratios are:

low carb days:
35-45% carbs: 138-177g a day
35-45% protein: 138-177g a day
20-25% fat: 34-44g a day

high carb days:
50-55% carbs: 197-216g a day
25-35% protein: 98-138g a day
15-20% fat: 26-34g a day

Write back to me when you get a chance. Kathy
:D
 
KathyH

Thanks for your posts....I am learning a lot from you, and I have just started to read them! I am assuming you have some ideas on the ways to make preparing easier and tastier, some of these foods I am not used to eating (Yams) and/or not used to eating in the middle of the day (fibrous carbs)....I am going to do a search.....

Jen
 
Just wanted to put a plug in for the ones that are getting frustrated and working out 6 days aweek, it is entirely possible you may not be eating enough. I have used WW with good results,but when I added Cathe I rreeeallly had to make sure I ate a lot more, or my weight loss totally stalled.

I am going to try and follow Kathy's plan up there tho because I found the low calorie diets, even clean, are not giving me the muscle tone I want. Lost weight but my bodyfat isn't all that low, and I am looking skinny and saggy....I am perhaps being overly critical on myself but it is essentially true.

Jen
 
Hi Jen! As far as making anything tastier I just use a lot of different spices or I'll use different salsas (pineapple & peach instead of the usual tomato salsa) to go on top of the fish. I just can't eat it PLAIN. I spend about an hour or more on a Sunday preparing all my fish & veggies & the yams. Now that winter is approaching, I usually cook up 2 different kinds of stews & will make this my Meal #3. Or sometimes I'll make a vegetarian chili w/cornbread. Hmmm this is making me HUNGRY! Ha! On the weekends I'm not as strict & will dig out real tasty recipes to make for dinner that I've gotten from global health. I'll post some tomorrow if you'd like. Kathy:D
 
Hey Kathy,

This is very interesting. I am wondering if this is the method that will take me to the next level.

What is the formula for figuring all of this out? I'm 5'5", 117 pounds, work out to Cathe 6 days a week, with 2 additional running workouts tacked on. Would be very curious if there is a website that details more about the food categories, etc.

This has been really helpful.
Shopgirl
 
That would be great! Thanks so much. The other thing I wonder...is how do you measure your portions? That is, how does one measure grams? Do you use a scale somehow or maybe had to in the beginning?

Is the gram etc measurement pre cooked or post cooked?
 
Hi Shopgirl! I just have to punch everything in & their experts have done it all for me. Your just looking to maintain aren't you? Your very skinny already. What next level do you want to shoot for? Sounds to me like your already there. Kathy:D

Came back to give you the calculations for YOU:

Low carb days:
35-45% carbs: 196-252gm a day
35-45% protein: 196-252gm a day
20-25% fat: 49-62gm a day

High carb days:
50-55% carbs: 280-308gm a day
25-35% protein: 140-196gm a day
15-20% fat: 37-49gm a day

Your TDEE is: 2239 calories a day. This is what you need to take in for maintaining. HTH, Kathy
 
Hi Cjbate! I usually track everything in fitday.com. That at least gives me an approximation as to how I've done for the day. I also purchased a book called "BodyRX" way back when & it listed in there how many grams were contained in all of the fibrous veggies & fruits. Its quite daunting at first to keep track of everything but once you get in the habit of eating this way you don't any longer have to count calories or measure or write down everything. Now I can just eyeball it & I already know for instance what 3 oz. of chicken looks like. I used to email the President of global fitness & he would give me tips, suggestions on further tweaking my diet. These people are the best in the industry. As you keep getting older, it doesn't seem to get any easier but harder in fact. I'll be turning 51 on the 22nd. I have to always intensify my workouts along w/the diet otherwise I too plateau. Since I've done P90X I've gained more muscle b/c it took me out of my plateau. I've since gone back to Cathe's workouts but in a circuit/endurance fashion. Because I tweaked my workouts I've gotten leaner. And now next week will change things up again by going back to P90X. HTH, Kathy :D
 
Hi Kathy,

can you get numbers for me too. That would be really really nice. :)
I am 27, 5'11", 160 lbs. and I am working out for an hour, mostly to Cathe, five times a week. I would like to loose 10 more pounds.

Thank you very much in advance
Kristine :)
 
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