Can ANYONE help a girl out?

[sadgirl22]

I am new to this board, and want to start by saying hello! I am hoping some of you can help me out here, I am desperate for some diet advice!!! Here's a little bit about myself:

I started training seriously about 1 1/2 years ago. Since then, I have lost 20 lbs and 15.5 inches. I am now 5'5" and 140 lbs. My measurements are as follows:

Waist: 27"
Arms: 12"
Hips: 36"
Thighs: 36"
Upper Chest: 32"
Calves: 14.5"

I workout 5 days a week: Resistance training all 5 days and cardio 4 days.

My current diet looks like this (example):

Meal #1: Oatmeal or Cocoa Wheats
Meal #2: Protein Shake (2 scoops optimum 100% whey)
Meal #3: 4 oz. Carrot & Celery Sticks w/ Lite Ranch
1/2 C. Lowfat Cottage Cheese
8 oz. Turkey Breast
1/2 can of Green Beans
Meal #4: Detour Bar (or other protein bar)
Meal #5: 2 Tilapia Fish Fillets
Mixed Steamed Vegetables
Keto Spaghetti (low carb/ high protein)
Meal #6: Protein Shake (2 scoops optimum 100% whey)

The totals for all six meals is:
Calories: 1,760
Protein: 250 g
Fat: 33 g
Carbs: 118 g
I try to set my ratios at 50P/20F/30C.

My upper body is shaping up nicely, but I am pretty unhappy with my lower body. My goal right now is to lose the extra fat I have hanging around on the back of my legs, hips, thighs, and love handles. I want to get down to aboout 130 lbs. and about 15% BF. I don't know what my BF% is now, according to my Accu-Measure calipers, I am at 22%. That doesn't seem right. Does anyone konw if these are accurate? I have stayed at 140 for quite some time now, although my strength has increased and measurements have decreased (so I know I am gaining muscle).

I supplement my diet with glutamine, glucosamine/chondroitin, CLA, a Multi-Vitamin, and am I going to be starting on a NYC and Yohimburn.

Well, that's the deal. Any help or constructive criticism would be GREATLY appreciated!!! Thank you!

 

[bignate73]

accumeasure calipers suck. get some decent spring tension calipers, forget the "click".

 

[LaviathanX]

AM cardio with NYC and Yohimburn DF

What are Cocoa Wheats? Doesn't sound too healthy...

Carb up once a week.

 

[OXANDRIN]

i think your fats are too low an your protien is too high if you are trying to lose weight.

 

[LaviathanX]

Yeah, I was gonna say the same thing.

Eat one big ol' scoop of almond butter every day. Damn that stuff is good!

 

[c3ntrifug3]

hm

250 grams of protein is a LOT...perhaps an unhealthy amount for your weight. I'd try taking out one of your protein shakes, maybe. All that protein is hard on your liver and kidneys.

 

[FitFossil]

Your diet needs essential fatty acids (EFAs). These are the "healthy" fats. EFAs are needed by practically every cell in your body. Most modern diets are deficient in EFAs, particularly the Omega 3 variety. Omega 3 sources include salmon, tuna, flaxseed oil, etc. Most people have a hard time getting sufficient omega 3's, so it's easier to just take a fish oil supplement. Omega 6 fatty acids include olive oil, peanuts, avocado, etc.

EFAs affect brain function (low EFA is linked to depression), heart function (EFA's lower your bad cholesterol and raise your good cholesterol), joint function, improve insulin sensitivity, and help your body to burn body fat.

Even though they are "essential", you still have to account for them as "fats" in your diet, but I agree with the above recommendations to lower your protein intake. Make the majority of your dietary fats come from omega 3/6 sources. As an added benefit, they help with satiety, so you'll feel full longer.

 

[PRAETORIAN]

Diet Sadgirl!

Your diet is quite good with a few trouble spots you can remedy easily! 1. NO protein bars...if you want a candy bar eat one..thats all they are..and snickers tastes better..lose them they are worthless! 2. NO cocoa puffs please! natural oatmeal is better add sweetner to taste..better yet cut ou tthe otameal altogether!
If you want a diet that will maintain muscle and get you as lean as possible then you do NOT need starchy carbs at all! Protein, essential fatty acids, fiber, and simple carbs post workout will suffice! See Diet Guidelines:

Avoid all starches; You don't need them if your goal is to get down to 4-7 fucking Percent Body Fat.

1. Eat Tons of Green Veggies (Fibre)

2. Eat Lots of Healthy Fats ex. Steak, Flax Oil, E.v. Olive Oil, Salmon, Fish Oils, etc. (Energy)

3. Eat TONS of Protein (Preserve Muscles)

4. DRINK 1 1/2 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbs ONLY after a gruelling Glycogen depleting workout.

You will have Tons of energy from the Healthy Fats,
Good digestion from the Fibre,
and great Muscle Hardness and Protection from the Protein.

Healthy Fats = Energy
Protein = Muscle Hardness, Muscle Protection
Fiber = Digestion, and various other health Benefits.


Healthy Fats, Lots of Fibre, And TONS of Protein. That's the key.

Not only will you DROP bodyfat while maintaining Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day...

1. 3 servings of Whey/ 1 tablespoon of Flax Oil
2. 8 - 10oz London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
3. Grilled Salmon/ 1-2 cups Green Veggies.
4. 3 servings of Whey/ 1 tablespoon of Flax Oil
5. 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonaise.
6. (Post Workout) MRP or 2 servings of Whey/10oz Orange Juice.
7. 8-10oz Extra Lean Steak/ 2 cups Veggies.

Breaks Down to About:
Protein 1.5 - 2 grams per lb of Bodyweight
Fat .5 - .75grams per lb of Bodyweight
Carbs (only post workout) 30-50 grams
Fibre in the form of Green Veggies - As much as Possible.

Supplements:

Do NOT take ANY FAT BURNERS...why? They will Suppress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

1 Multivitamin
Extra Zinc 30 - 50mgs
Fish Oil Caps
Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2grams Vitamin C

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift 4 times a Week. Alternate between Heavy Low Rep workouts and High repetition Moderate Weight Workouts.

Cardio, 4-7 days a week, Alternate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Walking, Light Jogging)



This DIET is NOT easy by Any means, It takes proper planning a day ahead of time. (You have to have the Steaks/ Veggies/ Chicken/ Salmon, Thawed out before cooking them, Put stuff in Tupper Ware...you Just have to be Prepared.)
Be prepared to Go through at LEAST 1lb of lean Steak a day, and 10 servings of Whey Powder a day and TONS of Green Veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said this diet is not easy, But oh well, No one said this game is Easy.

But Remember if you can stick through it for 8 Gruelling weeks, You'll be Satisfied at the End with your Amazing Results.

Good Luck.

PS. NEVER mix Fat and Carbs at the same meal.

Peace,
below!

 

[Millie]

this looks like the "Crum" diet. and it looks like a straight cut & paste job.



sadgirl, you might also try lowering your calories a little.

 

[PRAETORIAN]

Diet

It is The Crumbcake diet..kudos to Crumb...sorry for forgetting to foot note!
Oh and by the way...it works wonders...from personal experience and many many clients!