Ladies Hurry.. I think I did a boo boo

[ischia99]

Okay gals ,

I am 8 weeks out from my figure show!! Currently at 16 % Body fat ( I was told not bad). Dieting and training is tight and cardio is consistent 7 days a weeks usually 2 hours a day.. anyhow, you ladies get the point.

Well I ate 1 tablespoon of PB with my veggies and chicken today and well i went nuts on the PEANUT BUTTER!!! I ate 4 Table spoons!!!

My caloric intake normally never exceeds 1300 (yes, I know that is low for someone who trains like me but its only for a little while longer). I was wondering if the PB should be taken out of my diet in general?? I only eat it 3 times a week, I dont get any fat intake from anywhere else but my flax seed oil in the morning with my oatmeal. And be honest with me did i mess up by eating that much PB or is it nothing that a 5 mile run cant burn off???

I was also curious as to whether or not anyone ate PB while dieting and if so how long until you took it out completely???

** Do you think the over eating of PB was due to the low intake of healthy fat??**

Thanks
Ischia

 

[Sassy69]

If your body is physically craving peanut butter, chances are you are low on your fats. I ate very little fat other than almonds & what was in my protein (meat). However I've been taking EFAs with every protein meal for weeks.

1300 cals seems damn low. My comment there is that if you are undercutting yourself on cals, your metabolism is going to slow down & your bodyfat loss will be hindered. Just restricting calories isn't the best way to lose bodyfat - rather feed your body EXACTLY what it needs, burn it off and then refuel. You might want to take a close look at how your diet is supporting your training and make sure it is enough.

 

[ischia99]

Thanks Sassy ,

That is what I thought!! I think my body needs the fats and yes I agree my calorie intake is low but its been this low for 4 weeks and in that time period I dropped from 21% body fat to 16% and I am 8 weeks out!! Not bad right?? I plan on increasing it up to 1550-1600 calories but i was going to do that in a couple of weeks.

Do you think I should incorporate some red meat in my diet at least once a week for the fats?? I cant thank you enough for the quick reply, i dont know what happened, i just couldnt stop eating the PB!!! It was scary I dont crave any junk food, i love eating as healthy as I do b/c the workouts are so much better then eating junk. Here is a total of my calorie intake for today to give you an idea of what my menu is like:

May: 18th
6:15am on empty stomach to utilize fat storages: Cardio: 5 mile run (500 calories burned)

Meal 1(7:30am) : Post work out shake w/ ½ cup of straw & blueberries & 2 scoops of protein powder & 1 egg yolk = 39g protein, 20g carbs, 3g fat = 263 calories

Meal 2(9:30am): 5 egg whites w/ ½ cup of broccoli & 1/3 cup of oatmeal= 25g protein & 20g carbs = 180 calories

Meal 3(12:00pm): 3.5 oz Chick w/ 1 cup of string beans= 27g protein & 10g carbs= 148 calories

2:00pm – 30-35 min ab routine

Meal 4(3:00pm) 3.5 oz. Chick w/ ½ cup of broccoli & 10g of sweet potato = 27g protein, 15 carbs = 168 calories

(Weight train and 25 min interval cardio after weights)

Meal 5 (6:30pm): ½ cup of oatmeal w/ 2 scoops of whey: 27g carbs & 36g protein: 252 calories

Meal 6 (8:30 pm): 3.5 oz chick w/ ½ sweet potato: 25g protein & 20g carbs = 180 calories

9pm: Sleep

Total Caloric Intake: 1190 now i can add 380 calories from the PB= 1570 calories for today.. DAMN IT!!!

I have to admit eating this clean has leaned me out quickly!!

I am scared to incorporate fats but i will start doing so to avoid this type of behavior I displayed today. I will try to post pics of myself so you can see how I am looking, the definition in the upper and middle back is looking really good

Thanks again, let me know if you think I should tweak the above menu.

Anyone else more than welcome to comment.

Ischia

 

[The Shadow]

maybe I missed it


what is your scale weight?

 

[ischia99]

maybe I missed it


what is your scale weight?

Sorry Shadow, I had not provided you with my scale weight, i dropped from 147 to 136 lbs, (136 lbs being my current weight and I am 5'6). Off season I am normally 140-145 lb, however, i would like to go down to 130-125 lb. I am very muscular, i have played sports my whole life, ideally soccer so i have big legs, but the 5 mile running 6-7 days and some plyometrics has helped me bring down the size of the quads, thank god!!!

I stand at 16% body fat and have 8 weeks to go for my figure competition.

Let me know what you think

Ischia

 

[Sassy69]

Ischia - I"m sorry - I can't find your original post - what are your stats again?

1300 cals seems way low, esp if you are already doing 2 hrs of cardio / day and you are cycling. I upped my cardio to 2 hrs/day at around 4 weeks out. And that seemed to be exhausting me towards the end so I adjusted my food down a bit. I think you can overexhaust yourself w/ that much cardio. The other thing is you are 2 months out - if you continue to do the same amount of cardio over that period of time, your body will just simply adapt to it and you won't get the benefit of constant change in your training to spur on more change. Or are you planning to increase to even more cardio??? Personally I think that will hinder you more than anything and you are just going to be over trained and your metabolism will balk a little.

Can you remind me of your current stats again so we can look at this? I know part of the stress of competition is the food and having to eat a restricted diet for a long time, but if you do feel yourself craving certain things like fats (other than just junk food type cravings) you need to look at what you are eating to ensure that your body isn't being starved of something it needs.

 

[ischia99]

Sassy,

Thanks for the insight, here we go!!

4 weeks ago these were my stats:

Height 5'6
147 lbs
22% body fat

Now 4.5 (we are mid week now) weeks into the dieting & training:

136lbs

16% body fat

Leaving me 8 weeks to reach single digits, (yes i know single digits is extremely low but I know i can do it and only for the competition).

** I recently upped the cardio to 2 hours a day atleast 5 days a week** I run 5 miles every other day and the days i dont run 5 miles i incorporate 30-40 mins of interval training twice a day. I weight train 5-6 days a week!! My trainer yells at me and says I am doing too much cardio, but i cant help it, I suffer huge quads and this cardio routine finally got them to go down in size and the access fat in my lower back is finally starting to go down. My upper body is lean but i do need more size in the shoulders, especially since i will be competing in figure.
I hope to have some pics up soon. I just figured if I did these things now I would be ahead of schedule for my show.

I want to come in lean and hard!!

Could use your insight!! Thanks again.

Ischia

 

[Sassy69]

OK I see where you are going with this. Its great you got down in bodyfat, but at 1300 cals I'm guessing your probably starved yourself down & lost some muscle in the process. Extremely low cal works for a while, but you will hit a point where it doesn't work anymore and your body will slow down or even rebound because it has discovered its starving and it isn't being a short term thing. I think it is critical now for you to adjust your cal intake up. And look at your fat / carb / protein distribution. Its not so much having red meat once/week or something like that - the point is to get enough fat in your daily intake to support what you are doing and also to enable manipulation of your metabolism, e.g. carb cycling.

Personally I really hate the idea of a shitload of cardio because it exhausts you and again, your body is going to freak out if try to maintain huge amounts of training for a long period of time. By the time you get to competitoin, you'll be exhausted & overtrained and then your body will just shut down regardless of what you want it to do or try to make it do. (Been there, done that....)

I understand what you want to do, but you are now at the critical point where you need to start watching your body closely because the long term changes that you've made now need to be adjusted for short term tweaks. You don't need to come in at 9% bf for a figure show, so don't go there and dont' worry about it. The number is actually sort of irrelevant below 12-11% and it becomes more about how you look. Primarily you want symmetry top - bottom / side- side, the 6-pack, capped delts, no sag ass, no fat back and tight long quads. Can you post up a pic so we can get a better idea of what your body shape is?

 

[ischia99]

Sassy,

Thanks for the info, I will see if i can upload pics from my digital camera onto the site. I hope it works

Ischia

 

[ischia99]

I think it is critical now for you to adjust your cal intake up. And look at your fat / carb / protein distribution. Its not so much having red meat once/week or something like that - the point is to get enough fat in your daily intake to support what you are doing and also to enable manipulation of your metabolism, e.g. carb cycling.

Could you help me understand how to carb cycle?? I hear that term a lot but iam not sure if i apply it or not, I mean there are certain days which i intake higher amounts of oatmeal and sweet potato but i base it on the type of training I am doing on that day.. so how does one carb cycle??

Thanks
Ischia

P.S. Gosh i am so glad i came to this sight and met all of you