posted June 30, 2000 01:37 AM            

This is my daily plan:
8am- Wake up Cardio/ab routine
9am-(after workout/cardio carb meal)
cal carb Pro fat
3 egg whites 45 0 12 0
2 pks Oatmeal 210 36 8 4
1cu Skim Milk 85 12 8 0
Oil 1/2tbsp 62.5 0 0 7
402.5 48 28 11
12pm-(protien meal)
1can tuna 150 0 32.5 1.25
1/2tbsp Mayo 50 0 0 5.5
2 cup lettuce 5 1 1 0
1tbsplghtItal 5 2 0 0
oil 1/2tbsp 62.5 0 0 7
272.5 3 33.5 13.75
Cal Carb Pro Fat
4pm-(before work out carb meal)
1 lg apple 125 32 0 1
oil 1/2tbsp 62.5 0 0 7
1tbsp PeaBut 95 3 5 8
282.5 35 5 16
6pm- workout & yoga or cardio
9pm-(post workoutmeal)
4pcsChicktend 120 1 29 .5
2cMixedVeg 62 10 4 0
oil 1/2tbsp 62.5 0 0 7
244.5 11 33 7.5

Totals again:
1202 97 99.5 48.25

The tuna, chicken and Veggies are exact values gotten off the one's I already have.

Any comments, critiques, or otherwise inform me and I'm happy to hear them.

posted July 01, 2000 03:05 PM            

I wouldnt think that your at that big of a risk of kidney stones at 200g a day..Ive been running 300-400 daily for the past 3 years...and no problems....see how that works..if you dont get what you want..then bump it up..

posted July 01, 2000 10:54 PM            

Thanks again it means Im on the right track and I should be showing some improvement soon =o)

posted July 02, 2000 08:02 PM            

Yep, your body will burn alot of protein for energy...so then what does your muscle get if it dont have some protein left over for recovery??...it gets consumed as well. Your body will cannibalize itself to keep running efficiently. So I would suggest unless you want to risk some muscle loss while dieting, you keep your protein levels up.

posted July 05, 2000 10:01 AM         

When you lower your carbs, up the fat to compensate. And don't be scared of carbs. The trend for low carb diets is just that - a trend. And it can be very dangerous if not done properly. Unless you are prepping for a contest, I would stick with moderate carbs.

I also noticed things that sounded like they were packaged (oatmeal and chicken, for instance - my apologies if they aren't pre-packaged) ... I'd stay away from ALL processed foods. Use things like 100% rolled oats, natural peanut butter, etc.

And don't forget the water.

posted July 05, 2000 12:38 PM            

Definately bring your cals up to 1800-1900 area. Thats what has been working for me.

(Love the quote C - bring the pain!)

posted July 05, 2000 06:58 PM            

There may be confusion because I said in another post If a women couldn't lose weight on 12 cals per pound bodyweight then I would rather see her increase her cardio rather than decrease her calories. What I didn't mention that this was just a rough figure and assumes the women is under 20%bf to begin with. Much above 20% bf and this rule no longer works so well.

This is all academic though. What's important is Diablos Xs results. Have you managed to increase your protein yet?

posted July 06, 2000 09:22 AM         

I think I suggested finding the Basal Metabolic Rate which will FIRMLY determine how many calories are required, rather than multiplying body weight by a number pulled out of a hat.

If your body is accoustumed to consuming 2500 calories (rough estimate), and then you drop that number by half, you can be sure that your metabolism will slow down.

posted July 06, 2000 03:32 PM            

Here is DX's original post from the women's board, which is how some of us know that she HASN'T been eating 2500 cals per day, and that she HAS already made some good progress.

"I posted a similar message on the Diet board, but I'm a woman and I thought you women might be able to help
a bit better and hey I can use all of the advice i can get.
Basically Ive been working out for two years and recently got very very serious about it.
3 months ago I weighed 136.5 32% bodyfat, Im 5'1.
Now I weigh 141.8lbs. and am at 30% bodyfat.

I have been on such a strict diet it's not funny. I do have one cheat day where I can eat anything I want until
5pm and after that it's only chicken, fish, or salad.
I eat everyday 1400 cal, 8g fat, 250 carbs, 112 sugars, and 140 protien.
I work out 5-6 days a week training 1-2 bodyparts in 45minutes to an hour, sometime a little more if it's two. I
do a routine similar to my boyfriends.
And I do 30min high intensity cardio 15min low intensity 4-5 times a week.
When I lift I usually do 15 reps 3 sets last set of each exercise is supersetted.
I used to lift very heavy and do only up to 8 reps 3 sets with last one supersetted.
now I can still lift as heavy as I was if not heavier then I was when I was doing 8 reps.
Also I began taking Xenadrine Im up to 5 caps a day was taking 4...

Please help me Im at a wits end and I've asked professional bodybuilders and they cant really figure it out. My
body should be developing much more rapidly and burning fat quicker as well.
I dont care about my weight as long as it looks good and feminine, I just want my bodyfat down to at least
20% that'll be a huge change for me loosing 10%."

To which there were many replies concerning her high sugar intake, as well as some specific recommendations:

IF I take what you say at face value (and this is a virtual board so I have to), there's some things you need to
address right away. Somebody's mathematics is of whack. 250gm carbs + 140gm protein + 8gm fat (and I'm
suspicious of this fat value because of the types and quantities of food your eating) adds up to ~1650 cals
per day. At around 100 lbs LEAN body weight (which is what I calculate you at) you should be eating No
more than 1400-1600cals.

And if you were one of my PT clients and you were SERIOUS about losing the fat I would ask tou to cut out
ALL processed carbs. 60-80 grams per day from unadulterated whole grains, plus some extra carbs from fresh
vegetables. I would also have you add NO SEASONINGS (including salt, soy sauce, dressings etc...) except
for spices such as pepper, ginger, coriander, cumin, garlic,....
Your last 'starchy carbs' would be no later than 2pm, and your last (protein and veggie) meal would be AT
LEAST 2 hours before bedtime. That's just for starters. Your day would look something like this:

Meal 1 45 grams carbs
40 grams protein
1/2 tsp flax oil

Meal 2 25 grams carbs
40 grams protein
1/2 tsp flax oil

Meal 3 15 grams carbs
40 grams protein
1/2 tsp flax oil
1 Cup broccoli

Meal 4 2-3 cups fresh fibrous veggies
40 grams protein
1/2 tsp flax oil

Meal 5 2-3 cups fresh fibrous veggies
40 grams protein
1/2 tsp flax oil

This is 200 gams protein, 150 grams total carbs, and around 20-25 grams fat for a total of around 1600 cals per day.

Your starchy carbs would come from oats, whole wheat such as shredded wheat, brown rice, maybe some
boiled spuds. You should try some other prtein mixes. Surely they can't all make you throw up? Have you
tried soy protein for instance?

You would also take a range of multi-vits and minerals (read WarLobo's post on this topic).

As I say, this is just for starters.....and of course it's just my opinion. Obviously this diet would need to be fine-tuned as you go to optimize results, including increasing calories, throwing in cheat meals, etc...

The Mad Scientist

There was also lots of other advice given on the women's discussion board which have gone into DX's final diet choice. Hopefully this brings everyone up to speed on why she's where she's at on this board.

What do you guys and gals think she should change/modify. Please be specific as to what you would have her eat and when. I think so far we all agree she needs to get her protein intake up from 100 grams!

------------------
The Mad Scientist

posted July 06, 2000 05:32 PM         

I agree that calorie intake should be around 1400-1600. Actually today I was thinking about it and was pretty set on 1500. As for the macronutrient composition, I'd keep the protein at about 1-1.5g/lb of lean body mass. That would put it around 150g tops. Up the efa's to compensate for loss of calories.

Other than that, I think the diet layout and timing you suggested looks great. Very similar to what I have someone on right now.