Need reassurance

[Phemomena]

I have taken the advice of cutting back my cardio over the last 3 weeks (couldn't do much with a sprained back) however, I am about to begin again. I have worked with my diet and am now eating 6 meals a day, high carb(P - 60gms, C - 200 gms, F - ).

does this mean you plan to eat NO FAT?? eeek!.... fat will not make you fat... you NEED healthy fats... they do so much for you... i suggest flaxseed oil at the least... check around for dosages, i take cocktail of mixed omega 3, 6 and 9 oils twice a day...

is there a reason that you've decided on high carbs and low protein... this isn't know to lean people out... people ususaly eat high carbs when BULKING... eating protein isn't going to magically make you more muscular... if you don't want to get more muscular, then just cut back on lifting weight...

phem

 

[new@gettinbig]

You should be taking in at least 1 gram of protein per lb of your bodyweight, and you really need to cut back the carbs a bit if you are looking to lose weight and lean out. When it comes to dieting you have to play around with it a bit and see what works for you, try cutting carbs after 4pm, or do a rotating diet and go 2 days low carbs, 1 day high carbs....there are several different ways you can do this, email me if you want some diet ideas. But you NEED fat like stated above, you can not lose weight on a low-fat, no fat diet, it WILL NOT WORK! you need fats like olive oil, flax oil, natural peanutbutter etc. At least 1-2 tbsp a day. Put them on your salad or in a shake. Why dont you post a sample of what you are eating now on a typical day. Then we can better help you, email me if you want a sample diet or some help.....

 

[Zoongas]

Sorry, forgot to mention that I am taking Flaxseed Oil and eating almonds throughout the day. I realise I need to increase my protein to 1gm/1 lb body weight, however it is the right portion of carb's that I struggle with.....

Does anybody have a method of calculating this ?

 

[Bikini Mod]

New@gettinbig gives waaaaaaay sound advice!

The whole carb/protein/fat ratio thing does NOT have to be as complicated as some make it out to be. Unless you are an elite level athlete.

This is a VERY SIMPLE way of working things out - no scale/no calculations.....adjust serving sizes to your weight and height. (I am 5'3" at the time I was given this diet for competition I was about 118# at 18/19% bf. At the end of 8 weeks or so, I competed at 10%bf, 112#...of course, there were adjustments to the diet and activity level along the way...but this is a good start).

Meal One = 1 serving protein
1 serving complex carbohydrate
1 serving fibrous carbohydrate


Meal Two = 1 serving protein
1 serving complex carbohydrate
1 serving fibrous carbohydrate


Meal Three = 1 serving protein
1 serving complex carbohydrate
1 serving fibrous carbohydrate


Meal Four = 1 serving protein
1 serving fibrous carbohydrate


Meal Five = 1 serving protein
1 serving fibrous carbohydrate


Meal Six = 1 serving protein
1 serving fibrous carbohydrate




Protein ( 20 – 25G ) = lean chicken, turkey, beef, fish, low fat cottage cheese, eggs, natural peanut butter SPARINGLY

1 whole egg = 4g of protein
1 egg white = 3 g protein

Complex Carbohydrate = One yam (about the size of your fist), ½ C oatmeal, ½ C brown rice

Fibrous Carbohydrate = VEGGIES


After weight training workout have one Meal Replacement Shake w/water ONLY!

Begin program with 30min cardio sessions on empty stomach 3 X’s per week
Weight training 4 X’s per week

Day 1 – Chest , Biceps, Abdominals
Day 2 – Legs, Calves
Day 3 – Off
Day 4 – Back, Abdominals
Day 5 – Shoulders, Triceps, Calves
Day 6 – Off
Day 7 – Off
Cycle Repeats

Recommended reference = The Corinne T Netzer Encyclopedia of Food Values

*********

There is no ONE way to do this. This is basic and a good starting point. Yes you DO NEED FAT and yes, you should take in at least one gram of protein per pound of body weight.

I have given this basic diet and training regimen to a few women and the changes in thier bodies have been DRAMATIC and satisfactory.....if they stuck to it and made the necessary adjustments along the way.

The changes will NOT be overnight, however, and you can not give up after a week or two and decide that "it just isn't working".

GOOD LUCK.

 

[Zoongas]

Thanks bikinmom and new@gettingbig for the very sound advice. Bikinimom, I like the simplicity of your plan and will actively commence following this today. It is nice to see that it does not have to be so complexed, with my busy lifestyle being out and about all the time, this makes life much easier.

Shall keep you informed with my results.......

 

[Bikini Mod]

YOU'D BETTER.....OR ELSE!

 

[chabbah]

Bikinimom, you didn't include any portion recommendations for flaxseed oil in your diet plan. Why not? I don't eat peanut butter, so I take flaxseed oil. Help?

 

[Zoongas]

Bikinimom, I have a few questions on the programme.

When you state 1/2 cup oatmeal/rice etc, is this cooked or uncooked. Is bread allowed here ?

Also, is fruit included in the fibrous carbs ?

I have started, but just need to clarify the above to enusre I am on the right track and will have no setbacks...........

Many thanks

 

[keiko]

I'm not bikinimom, but I'll butt in.

As she posted--fibrous carbs= veggies. Even fruits with relatively high amounts of fiber will slow your fatburning.

I always use uncooked 1/2 cup measurements.

Don't eat bread, it's not got enough fiber.

 

[Bikini Mod]

Keiko is correct.

As for the fat ratios - I am not a diet expert. The plan I listed is basic and what I use. There should be enough fat in the whole foods listed (ie salmon, beef, chicken, etc). From what I have been told by those who know a WHOLE LOT more about diet than me, that a TBSP of flaxseed or olive oil (though from what I am told the flaxseed oil is preferential) p/day is MORE than adequate for the average woman.

The way that I have also been taught to see how much fat I need. When I am dieting hard (we are talking precontest) and I am soooooooo hungry that I can NOT wait for my next meal then I need to add fat into the mix to slow the absorption of the carbs and protein. When I get to this point I simply eat a little olive oil from the spoon (YUCK!) with my first one or two meals until I feel "balance" ....ie I am not DYING until my next meal.

Perhaps this may be very simplistic, but it works for me.

Like I said before, there are few among us who are SERIOUS competitors. I do not count myself in this group either. I only need to alter my appearance to be where a client needs me to be. I have been doing this for a while and I know my body well. I will not be standing next to anyone for comparison, so as long as my clothing and my mirror say that I am where I need to be - then I am happy!

If any of the diet EXPERTS would like to chime in and explain "scientifically" the hows and whys PUH-LEASE DO!!!

If there is anything else, please feel free to ask and I will do my best to answer clearly.