Please Scroll Down to See Forums Below coryriffel011
New member
check out the sticky at the top of the page by pintoca. Thats all the info you need, to get started on a new diet
Help!!!!!!! I want to lean out, but am stuck.
- Thread starter want2bhot
- Start date
Sticky's are the posts that always stay on the top even if there haven't been recent posts the link for pintoca's
is:
http://www.elitefitness.com/forum/showthread.php?t=406047
is:
http://www.elitefitness.com/forum/showthread.php?t=406047
wallcrawler
New member
At a glance it doesn't look like you're getting nearly enough calories. My rough calculations put you just over 1100, maybe less. Your body is probably trying to hold onto fat because it doesn't want to starve. You also really need some fats (I know, sounds contradictory doesn't it?). You get no protein, fats, nor many calories at breakfast, the one meal you really need to pour it on to bring your body out of its catabolic state. If you will figure out your body fat percentage so we can get your lean body mass I will get you a personal week-long menu.
Quadsweeps Sister
New member
I agree with last post - not enough calories...definately. Problem with most women and some men is starve to lose syndrome. I can't say home many times I've told people to eat more food. Also, I noticed your meals are spaced really far apart. When you don't eat ~ 5 times daily or every 4hrs or so, the metabolism drops and the body thinks its starving. If you eat more frequently, your metabolism will rise.
More cardio is not always the answer. Short duration, high-intensity cardio maybe 3 times a week for 20mins tops should be fine.
I think you will make great strides in gaining strength, raising your metabolic rate and increasing your lean mass to body fat ratio if you change you diet around. Try something like this and see what you need to change. Its pretty basic, but I think you would see some results. I'm no nutritionist, but I've worked with a lot of athletes and competitors. I"m only passing on the things I've learned.
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
Its just a sample, but something to go on. Take care and good luck.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
More cardio is not always the answer. Short duration, high-intensity cardio maybe 3 times a week for 20mins tops should be fine.
I think you will make great strides in gaining strength, raising your metabolic rate and increasing your lean mass to body fat ratio if you change you diet around. Try something like this and see what you need to change. Its pretty basic, but I think you would see some results. I'm no nutritionist, but I've worked with a lot of athletes and competitors. I"m only passing on the things I've learned.
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
Its just a sample, but something to go on. Take care and good luck.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
WOW, Thank you so much for the advice "Quadsweep's Sister", I really needed something to sorta guide me. I have an electronic body fat caliper, and I was at 35% about 4 months ago, haven't measured since. I will measure it tomorrow a.m. I am trying to fit more cardio in, per the above advice, but my schedule is just so tight it is kinda hard to fit in 4-5 days a week of cardio along with weight training. I have kids and can't spend hours and hours at the gym. I give myself 2 hours about 4 days a week. Then I've been doing cardio on my off days.
I have been doing this diet for about a week:
8:00 am 1 cup cream of wheat w/banana
4 egg whites
8oz. water
10:30 low-fat yogurt
water
12:00 6oz grilled chicken breast on top of salad
rice vinegar dressing
water
5:00 low-fat yogurt
water
8:00 6oz grilled chicken breast on top of salad
rice vinegar dressing
water
I think your right, I am not eating enough of the right foods, I will use your advice and try it out for a few weeks and keep you posted.
I have been doing this diet for about a week:
8:00 am 1 cup cream of wheat w/banana
4 egg whites
8oz. water
10:30 low-fat yogurt
water
12:00 6oz grilled chicken breast on top of salad
rice vinegar dressing
water
5:00 low-fat yogurt
water
8:00 6oz grilled chicken breast on top of salad
rice vinegar dressing
water
I think your right, I am not eating enough of the right foods, I will use your advice and try it out for a few weeks and keep you posted.
Quadsweep's Sister said:
Quadsweeps Sister
New member
want2bhot said:
It's a protein supplement powder. Its sometimes easier to eat more meals when a couple of them are in shake form and blended ahead of time then stored in the fridge. Vanilla is the best IMO.
Beverly International
Check out the entire site if you get a chance - lots of good advice and great ideas.
Yeah, give that diet a try besides the one you posted up and see what happens. Good luck.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
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