KathyH, question about your meals

E

elaineyue

Cathlete
Hi KathyH! Haven't seen you on the Healthy Eating threads lately. I have a question about your meals. About how many calories do you average daily? And what is the carb/prot/fat breakdown, both on your high carb days and low carb days? I believe you have said before that you follow the eating plan given to you by Global Fitness (name?). Is this maintenance for you, and did you eat even less when (or if) you're trying to lose weight?

Thanks! Elaine
 
Hi Elaine!

I stagger my calories. My high carb days are Wednesday & Saturday. The high carb days are anywhere between 1800-2000 while my low carb days are 1500. I pretty much can now just eyeball my meals. I didn't have any weight to lose. I'm currently 107.5#s being 5'2". Global Health & Fitness mapped out specifically for me all of the ratios that work for me. They will not, however, work for you due to weight/height/activity level & what your goals are. Quite a while back I had some ladies email me their specs & I used global's website to come up w/their ratios. Some of the ladies did it & were amazed at their results. To this day I think their still implementing it. They just couldn't believe that eating so much food as well as the time they eat that they could lose that much weight but they did. The website also gave me a multitude of sample meals which I can send you as well as your ratios. Just let me know what your goals are. It might seem daunting at first but once you get the hang of eating this way this often its so easy. HTH, Kathy:D
 
Hi Kathy,
I'm not Elaine, but when I clicked on this thread you got me very interested. I've been really trying to clean up my diet in terms of calories in, not the type of food, it's almost always clean, just a lot of it. I've been certain how many calories I should eat, I've used the Harris Benedict Formula, punching in the weight I want to be, not the weight that I am, and I haven't seemed to drop pounds the way I want to. I'm 5'3" and on my home scale I weigh about 120#'s, but it know it's probably off by about 1 pound for every 15, when I try to calibrate it with weights. I'm a vegetarian, but not a vegan and would love to be at 115#'s or 110#'s on the doctor's scale and right now I am working out about 1 1/2 a day, only an hour on days like IMAX2 or Bootcamp. :7 I don't think my body could take more workouts and not kill my knees, and I'm pretty happy with my fitness level (I say that before Hardcore of course!) What am I supposed to be eating and how much? and when? I always want to eat later in the day more heavily than earlier. Any help that you could offer would be SO appreciated!
Thanks for reading this,
Mattea
 
Kathy,

Thanks for responding. Yes, I'm totally at a plateau, it's so frustrating. Currently, I'm at 117#'s at 5'1". I'd like to get down to 110#'s. I've read Burn the Fat, Feed the Muscle by Tom Venuto and got some great tips on eating 5-6 meals per day and eating whole foods. So I've been doing that since the beginning of December. (I weighed 122#'s then.) Here's a sample of my daily meals:
1: oatmeal or shredded wheat cereal with 1% milk
2: half sandwich (whole wheat bread, lite mayo, slice of turkey, slice of ham)
3: other half of sandwich
4: protein shake
5: chicken, fish, or lean red meat with veggies (occasionally with rice)

I try to eat at least every 3 hours. I'm also tracking my meals through Fitday, eating on average 1500 a day, 40/30/30 (carb/prot/fat). Over the last few weeks, I've really tried to up my cardio to 6 days a week, on top of weights. I've read that HIIT cardio is more effective than steady state, so I'll run 15 min (30 sec sprint/30 sec jog intervals), or BC cardio mix, or I'll do a kickboxing video. (I currently don't have any of Cathe's step workouts.) I also did a Slow Heavy rotation for 3 weeks, then a Bootcamp/Muscle Endurance rotation, and will be going back to SH next week.

If you can give me any additional advice, I would so appreciate it!
Elaine
 
Hi Mattea! First off all starchy carbs should be eaten at the early part of the day not at the end. Starchy carbs being rice/potatoes/pasta/bread. You should end the day with veggies & protein. I eat 5 meals a day. I used to eat 6 but for me 5 was plenty. Today my eats were (just to give you a guide):

Meal 1: steel cut oatmeal w/1 scoop protein powder (Isopure is what I use) & blueberries + hazelnut coffee
Meal 2: chicken/1/2 sweet potato
Meal 3: fish/mixed veggies/strawberries
Meal 4: cottage cheese/blueberries/granola
Meal 5: chicken cubed cooked in skillet w/diced tomatoes, onions, garlic, mushrooms, broccoli. I'll add angel hair pasta for my family but I won't eat the pasta. Also a salad.

This is an example for a low carb day. High carb days you just include another potato in there or eat the pasta. Also you can have for breakfast eggs with a slice of fiber enriched bread. Its really very simple and easy too.

You just have to get used to eating small meals & they need to be combined with a protein/carb & a little fat. The high fiber intake will assure you of never craving anything sweet so keep that in mind. You also have to cook some. I save Sunday for about an hour to do all of my cooking. I usually plan my menus on a Saturday before I go grocery shopping. HTH, Kathy:D
 
Hi Kathy,
Thanks for getting back to me so quickly! I really appreciate the information. I can probably keep away from the carbs at night, and "cheap" carbs all together. How many overall calories should I be eating for the weightloss? (size really, leaning out getting smaller the weight doesn't matter to me if it's muscle and not fat). How many calories do you aim for per meal and what's your approx. exercise schedule like in general?
Sorry to pester, but thanks again:D
Mattea
 
Hi Elaine! OK I see already where you've gone wrong. Too much bread. Also I don't personally care for protein shakes. Please eat food if you don't mind me being so blunt. I would add 1 scoop of protein powder to the oatmeal & a fruit; ditch the cereal or you can have an egg white omelet w/the oatmeal. Now for a discussion on protein powders. I don't approve of most of them on the market EXCEPT for Isopure. Its as close as you can get to 100% protein. It has 90% "pure" protein, no fillers; no carbs, no fat. This is the only kind of protein powder that one should consume. Cathe also takes it!! I would rather you incorporate the turkey (no deli slices either) (no ham) with a sweet potato (the sweet potato will give you energy). Try to ditch the other half of the sandwich & incorporate either chicken or fish w/veggies/rice. By the time you get to the end of the day that's when you should be eating only a protein w/salad making this your lightest meal of the day. I stagger my calories so on Wed. & Sat. I incorporate more potatoes/rice/pasta/bread in there. This makes me feel fuller, more satisfied & can stick to low carb for the other days. I just can't do 5 straight days of low carb. That's hard. You should eat 2 fruits on your low carb days & 3 or more fruits on high carb days. Good luck! Kathy:D
 
I'm also interested in this information. Where can you buy the Isopure? I'm going to incorporate the info you gave Mattae into how I'm eating. I've plateaued and can't seem to shake it. I see where bread maybe the culprit for me too.
Thanks

" My treasures do not chink or glitter, They gleam in the sun and neigh in the night" - Bedouin Proverb
" On the rail at a show walk!"
Melissa
 
Hi Mattea! It seems to me like you have the exercise down pat!! I'm going to give you the run down of percentages & grams that you should be eating. Does this look similar to what you came up with?

TDEE: 2246
for fat loss your calories are: 1746

Low carb days:
35-45% carbs: 153-196g
35-45% protein: 153-196g
20-25% fat: 38-49g

High carb days:
50-55% carbs: 218-240g
25-35% protein: 109-153g
15-20% fat: 29-38g

For me personally I only do 2x a week of cardio; the other days are for my weight training (which I lift heavy) & devote the other day to yoga. I'm a graduate of P90X (but I don't look like Carole!!) so have incorporated the Classic rotation into my Cathe rotations. I workout intensely for 3 weeks, take the 4th week as a recovery week & then take a week off. The week off doesn't always pan out I'm usually still working out!!

HTH, Kathy:D
 
Kathy,
Thank you, this helps SO much! I've got a better idea of where the bulk of what I'm eating should lie. I've been trying to keep calories to between 1400 and 1500, so should I actually up the intake to 1700? Or should I stay where I am? Will I see results faster that way or just burn and the lose the muscle I've gained?
Great info!
Mattea
 
Kathy, you've been most helpful! I will make the changes you suggest, in addition to incorporating the higher carb w/ lower carb days. However, did you ever have a problem with hunger? I know you've been eating this way for a long time, but in the beginning, were you hungry after eating only lean protein and veggies? That seems to be the way with me, especially after dinner. Do you suggest just eating MORE protein/veggies so that I won't go hungry so soon after?
 
Hi Kathy,
It's too late to edit, but I went to fitday and logged in everything that I ate today and came up with:
Calories Eaten Today
source grams cals %total
Total: 1570
Fat: 36 325 22%
Sat: 11 97 6%
Poly: 8 71 5%
Mono: 13 119 8%
Carbs: 223 693 46%
Fiber: 50 0 0%
Protein: 120 481 32%
Alcohol: 0 0 0%
So according to what you posted it was a high carb day? These amounts are pretty typical of what I eat in a day and being a vegetarian I have such a hard time getting my protein numbers super high. Can I adjust the numbers you gave me just keeping the ratios the same?
Thanks a ton,
Mattea:D
 
Hi Mattea! I would experiment & up the calories simply b/c your intense activity level warrants you to eat more. Try this but please do it long enough to see the results. Measure yourself beforehand & then after 6-8 weeks measure again & see where the inches came off or not. Write to me again if nothing happened. I can then email you a word document of all the low/high meals. OK? Sound good? Kathy:D
 
Hi Elaine! Absolutely the hunger factor came into play a lot!! I could've bitten off someone's arm I was that hungry. LOL Just try to time it every 2-3 hours it'll probably be each meal every 2 hours. You'll be looking at the clock just waiting for that next meal! Its so funny! Hang tough & let me know how it goes. Kathy:D
 
RE: Global Health & Fitness?

Hi Deborah! Sure here's the link: global-fitness.com. They provide a WEALTH of information. Kathy:D
 
Hi Mattea! It doesn't have to be EXACT just as close as you can get. I'm so sorry that I completely forgot about you being vegan. I know Carole's a vegan & she looks awesome! I know she follows a particular book. I just remember which one. If you do a search, I'm sure you'll be able to find it. Talk to you later, Kathy:D
 
I have been following KathyH's suggestions for my eating and they are great! I need to add some muscle and they are giving me the right kind of energy, if only I could have controlled my holiday and stress eating this past December! My workouts go great when I eat the way she espouses. Increasing my weights, etc etc. Yippee. Now if I can just stay consistent with my workouts...

Jen
 
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