Update

[VeggieLifterChick]

Hey I got some smilies!


That FitDay.com really helped! Okay, today I ate:
1 small banana
.5 cup cottage cheese

egg white omlette (4 egg whites, plus green peppers, shrooms, onions, spinach, and tomato)
half a piece of toast

3 oz raw tuna in a pita with lettuce and 1 slice mozz cheese
chai

*lifted*

myoplex light shake

2 tbsp pb on 2 slices of multigrain bread with .5 tsp of 100% fruit strawberry jelly

Total:
1317 kcal, 28g fat, 161 cho, 102 g protein

I'm going to bed in an hour but I'm wondering if I should have a 24g whey protein shake (8g cho) because it'll up my protein and because my bmr is supposedly 1441 kcal. Does going under your bmr cause you to burn fat or does it just mess up your metabolism?

 

[VeggieLifterChick]

Its an hour before bed, and I decided to have the shake. I know a lot of pros have some whey protein before bed. Was that good or bad? Since it had some carbs? And does it look better now? Does it look like I'm I eating the right amount of things? To remind: I weigh 137 and I'm cutting from 30% bf to 20%.

 

[VeggieLifterChick]

So my total for today is NOW:

1462 kcal
30g fat
169g cho
126g protein

Someone please help! I am confused!

 

[SteelWeaver]

OK girl, I'm gonna help here because I want to spread the MS love, and because you sound a lot like I did when I first got here and didn't have a clue and was pretty damn desperate.

So, to establish calories needed to cut: 10 - 12 x your bodyweight in pounds, so 137 x 10-12 = 1370-1644. If I were you, I'd start at the higher number and see what happens, then add cardio later if things slow down - don't jump into doing a bunch of cardio now - just let the diet work first, otherwise you'll be killing yourself later with too much cardio.

Now, ratios - you can choose: P:C:F = 50:30:20, or 45:45:10, or 40:40:20 (which is what I'm on right now), or carb cycling.

There are lots of different versions of carb cycling - I've never rotated carbs, so I can only tell you what I've read here. You should do a search of spatterson's posts to get more info on what she's doing right now. Anyhow:

0.5g CHO per kilogram of bodyweight on low days
2g CHO per kilogram of bodyweight on high days

3 days low, 2 days high, or
2 days low, 3 days high, or
2:2, or
3:1, or
cycle down from the high number to the low number over 3 or 4 days: eg. 170g, 130g, 75g, 30g, then back up, or
high on training days, low on non-training days, etc, etc you get the picture - play with it and see how it goes.

The above g/kg bodyweight seem somewhat low to me, and are lower than spatterson's I think she's doing 150/75, but she also weighs more than you do. She just experimented til she found something she was comfortable with that worked for HER.

Now, if you choose one of those ratios above, and you're on 12x bodyweight in pounds for calories (1644), these are your numbers:

For 50:30:20
50%P: 822 cals = 205.5g
30%C: 493 cals = 123.25g
20%F: 329 cals = 36.5g

For 45:45:10
45%P: 739.8 cals = 185g
45%C: 739.8 cals = 185g
10%F: 164.4 cals = 18.2g

(That one might be hard to stick to, with such low fat)

For 40:40:20
40%P: 657.6 cals = 164.4g
40%C: 657.6 cals = 164.4g
20%F: 328.8 cals = 36.5g

QUOTE VeggieLifterChick: "I know a lot of pros have some whey protein before bed. "

Well, if they do they're silly because whey gets digested too fast for it to really matter - the best thing before bed is slow-digesting protein, such as casein (in cottage cheese) or, well, I don't know anything about fish or meat, but I'm sure they digest much more slowly than whey. So have cottage cheese or fish before bed. And, well, I'm not too clear on this myself, but unless you work out late at night, don't have too many carbs before bed - have fibrous, not starchy carbs.

Your day's total is VERY close to the 40:40:20 ratios here - just up your protein a bit (egg whites) and you'll be fine.

Also, I would try to go more for oatmeal, legumes, sweet potatoes or yams, and brown rice, rather than too much bread. They'll keep you full for longer.

And, when you're ready, I'd probably drop the jam - fructose is apparently not such a good idea when cutting - it fills up liver glycogen stores, then spillage turns into fat - but you need your muscle glycogen stores to be filled up. But please ask someone else about the details of this, because, really, I don't know - this is just what I was told, and I don't know the bio-chemical details of it.

Well, I hope this helps, and good luck!

 

[VeggieLifterChick]

Thank you Steel, your post was very helpful. I think 40:40:20 sounds like the best plan for now, since I'm just starting to get the hang of eating right. Maybe once I have that down I'll experiment with some carb cycling. Okay, so cottage cheese before bed, not whey. Good. My protein powder tastes YUK so I prefer cc over it any day! Thank you for the kcal per day formula too. I'm not taking any fat burners, because I feel like they should be used only when I can't make any more progress. They mess me up. I actually tried Adipokinetix, which worked well and didn't cause jitters, but it made me crash SO hard. And you know, its almost a form of cheating if you aren't plateauing. (spell?)
More questions...I'm full of 'em!
Okay so I'm not using fat burners, and I'm lifting 3-4x week, so what kind of fat loss can I expect just from dieting alone? I was aiming for 2 pounds a week. Maybe that's unreasonable. I figured a pound a week from the diet and a pound from the cardio/lifting. So is cardio 5 days a week for 30-40 mins not on an empty stomach combined with this diet and lifting enough to get me to my goals? I know its probably got to do more with the individual than anything else, so maybe you can't say, but your best estimate would be appreciated. Don't know if this matters or if I told ya, I'm 19.

*Its soooo hard for me to lose weight, and I gain sooo easy.

 

[VeggieLifterChick]

Also, thanks for the suggestions about eating sweet potatoes oatmeal yams brown rice etc. I definitely didn't feel full today. By the way I just put in your numbers for the 40/40/20 and the cal range in my FitDay.com goals. THANK YOU THANK YOU THANK YOU!

 

[KBgrl]

Hey I got some smilies!


That FitDay.com really helped! Okay, today I ate:
shrooms,

ummmmm you mean MUSHROOMS dont ya?


keep up the good work!! and just say no to drugs

 

[KBgrl]

oh shit... when I made my first post I couldnt read steels entire post cause I was to busy laughing at ur "shroom omlette" lol... but know ive read the entire thing,,,


excellent post steel!!! thank!

 

[SteelWeaver]

Don't know if this matters or if I told ya, I'm 19.

OMG, this changes EVERYTHING! NONE of this applies to ANYONE under 20.

Hehe - just kidding, it doesn't make any difference, except, damn, you have a ten year head start on ME! One thing though (and this really isn't any of my business, but that seems quite young to be hitting the Adipo etc.)

Nonetheless - first off - I would like to say I only registered here 4 or 5 months ago - before that, I was in pretty much the same nutritional boat as you are. I've learnt a LOT here, but nowhere near anything that would make me any kind of expert, or even a quotable source. I'm simply trying to make things a little easier for you by condensing the info that I've picked up here and there into a few clear posts. This is the first time for me to follow this type of diet too - it's working so far, but the main thing is - everyone is different, and your body will respond differently from the way mine or anyone else's does - you WILL have to play with numbers, amounts, etc.

Right, that said, I learnt that 2 pounds a week is too much - you should aim for 1-1.5 in order not to lose muscle - anything over that and it's probably muscle (except may be in the first few weeks when you will probably lose water, too). If your calories have been more restricted than the new numbers up to now, I can't tell you what will happen - I don't know. You'll have to ask one of the more experienced members on the boards. Are you in a big hurry?

The other thing I learnt is: don't do cardio until you HAVE to. First get the diet right, then start adding in cardio as the weight loss slows. You always want to have something new up your sleeve to trick your body into giving up those last bits of fat - if you use all the big guns, bang, straight off the mark, you're gonna have no back-up, then you're gonna be stuck, see? So if you go straight into doing 5 days a week of cardio, how the hell are you going to increase that when the weight loss slows - you're gonna be doing so much cardio you'll just burn away ALL your muscle (never mind your BRAIN).

Also, when you first start with cardio, whether it's on an empty stomach or not isn't so important, but later, I can almost guarantee that you'll need to do it FTITM on an empty stomach. And no, I don't believe that is hype.

Try to spread your protein over all your meals - that will also help with hunger pangs.

I hope this helps you more, and anyone else who reads this and disagrees, please feel free to comment - like I said, I'm a novice.

 

[SteelWeaver]

Re: Re: Update

and just say no to drugs

Mmm - I was kind of wondering about that too .. got me to thinking of a beach in Thailand one time ...