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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Help!...again =) No time to work out,need calorie advice

believeNme

New member
Hi all =) I'm in a bit of a pickle! I started a new job 2 weeks ago. I'm a personal asst. to an art dealer, always traveling, etc. Eat out all the time. I'm also his nanny to aN 8 and 10 year old which wears me OUT! They're totally spoiled and run me through...DAILY! My worry is though that i start work b/w 6-8 and work till its time to go straight to bed too wake up and do it over the next! =( my only gym time now is the two days i have off. Help me please come up with any way possible to NOt get FAT during this time of transition!!!
 
sorry =) i just got to check my e-mail tonight. I know alot about diet, but I've never had to figure it out in terms of diet minus workouts and how much to eat. It was easy to figure out when i was doing cardio every day?
 
How long do you expect this situation to last? I find if I take time off, like more than 4 weeks, it affects my health in the sense that my lower back starts to hurt & I lose my flexibility. If possible you might want to grab a pilates tape or spend time just stretching to make sure you don't atrophy.

As far as diet, you can generally "maintain" if you eat clean & give yourself the cheat meal / week. To maintain, you think in terms of 10x your current bodyweight. Make your protein 1.0 g protein per lb of lean body mass. I'd also keep the carbs on the lower part, say if you eat somethign like 40/30/30, since you aren't burning the carbs, but still want enough for energy. I wouldn't suggest keepign them constantly low (e.g. 30-50 g/day) because your body will figure that out and your metabolism will slow down to accommodate that expected low level. Honestly I'd look at carb cyclign so even if you aren't burnig the carbs, your body doesnt' get complacent at a constant number of carbs.

For ex, if you are 130 lbs, I'm a little scared of keeping your total cals too low, like per the 10x your bodyweight in cals = 1300 cals. I'd adjust that to make sure you aren't starving all the time. Maybe up to 1500 cals. But if you run a carb rotation, you could keep the total cals the same, but go say 2 days low or no carb, then on the 3rd day increase to say 100 g / day, then back to the 2 low /no carb days. For carbs, I"m talking complex carbs like potatos, yams, oatmeal, brown rice. I dont really count veggie carbs. When I say "no carb" days, these would still be green leafy veggies w/ each meal, just no complex carbs. But also on the days you low carb, increase your good fats so your total cals remain constant, just the ratios of macronutrients change.

Ugh, might be getting confusing.

Heres a sample diet:

6 meals /day, each w/ protein + veggies, but vary the following:
Day 1: no carbs except your veggies. meals 2 & 4 have 30 g of fats, e.g 1 tsp flax seed oil. Could include as "vinegar & flax oil" on a salad or mix into a protein mix, or a handful of almonds.
Day 2: on meal 2, replace the 30 g of fats w/ 30 g complex carb like 3-4 oz potato. Keep the fats in meal 4, rest of meals the same.
Day 3: meal 2 & 4 replace the 30 g fat w/ 30 g complex carb like potatoe, rice, whatevr - this is your "carb up day".
Day 4: repeat day 1

And drink lots of water. You should still be able to do 1 cheat meal / week, but carb rotation is just great in general for taking advantage of metabolism.
Day 2:
 
...and another suggestion......take a couple pairs of dumbells with you! You can do a lot with just a couple pairs. It may not be a squat rack - but it's better than nothing!! :)
 
very true =) good idea s.g. When i got home from Oz last year and didnt have a gym to go to, i did that. Atleast its something!
 
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