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 Women's Discussion Board
 Dieting Help
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| Author | Topic: Dieting Help | ||
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Amateur Bodybuilder 
Posts: 181 |
Can someone please give me some ideas of what your menus look like for the day....I feel like I've hit a brick wall with my dieting and don't feel like I'm getting any where...I do cardio in the mornings on an empty stomach 3-4 times a week (I do take Hydroxycut/Xenadrine) and I do watch my fat and carb intake....but I'm obviously doing something wrong....PLEASE HELP!!!    | ||
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Amateur Bodybuilder
Posts: 66 |
FitnessBarbie, Youve hit a brick wall b/c you look Awesome!!! From the pics you posted you cannot tell that whatever your doing isnt working and do you know how many women would kill to look like that???? Sounds like your right on target as far as the cardio is concerned...What are your goals? Are you trying to build more muscle???  | ||
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Amateur Bodybuilder
Posts: 181 |
cj....you are very sweet ...but seriously I need to lose some more weight...and maybe gain a little more muscle....but my main concern is to lose at least 10 lbs. | ||
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Cool Novice 
Posts: 44 |
Well, I am on the Keto diet and went from 16%bf to 14% bf....but its not a fun diet and I feel wiped out all the time. I swear, now I look at carbs and have the notion in my head that they are the root of all evil, hahaha. Its going to be weird on my body to come off this diet. | ||
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Amateur Bodybuilder
Posts: 181 |
DarkAngel: What exactly is the Keto Diet? How does it work? | ||
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Moderator 
Posts: 1401 |
FB, you are at the point in your training where you need, no, you MUST stop using pounds to define your goals. Body Fat is the key to measure your progress. Buy a caliper, learn to use it. Or you will forever be running around chasing your tail... not that it wouldn't be fun to chase  ------------------ Lobo | ||
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Amateur Bodybuilder
Posts: 181 |
WarLobo: thanks ...what I meant to say is I would like to lose some body fat....desperately | ||
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Pro Bodybuilder 
Posts: 347 |
I would actually recommend shocking your body through activity. Mix something into your cardio routine that you never do. Tell me what youre doing and I'll give you a more specific recommendation. In all fairness, the same philosophy can apply to your diet. If you've been following the same diet religiously for a long period of time, then your body has adapted. Honestly, I've had fat binges cause me to drop up to 2 lbs over a weekend. Regardless, change is the key and it probably wouldn't hurt to attack from both sides. ------------------ | ||
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Elite Bodybuilder 
Posts: 732 |
Im with lobo on this one Big Time! measure your bf% and decide how much lower you need to go & go from there. | ||
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Pro Bodybuilder
Posts: 347 |
Okay, let's work on this a little. How about dawning your sweats, headset and pounding a couple miles around the neighborhood? Running on the streets is more challenging than running on the treadmill. Find a route where you can warm up for 10 minutes (either walking or running at a slow trott), run at a steady pace for the next 20 minutes (actual speed dictated by your heartrate), and wrap it up with a 15 minute cool down (walking the last bit back home). I have rediscovered the rowing machine in the gym at work. Talk about new stress: I hurt worse than if I had done an upper body workout in the weight room! 30 minutes rowing followed up by 15 minutes gentle walking on the treadmill. WOOF! My next exploit is the pool with intensions to do 30 minutes of laps. My other gym also has those bike pedals that you rotate with your arms and, if youre not used to it, it's kinda taxing. My favorite thing about rowing and the pool is that they are whole body exercises, so youre going to burn a lot of calories. On that note, I wouldn't recommend reducing your calorie intake at all. In fact, you may eventually need to increase just a bit. (I've even been thinking about water polo!) ------------------ | ||
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Amateur Bodybuilder
Posts: 181 |
JayeLynn: Okay I'll give it a try..thanks for your ideas!! | ||
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Amateur Bodybuilder
Posts: 161 |
#1. yep, warlobo is dead on, its time to put the scale away and forget about it, only actual bodyfat is of importance now. Hell, nobody in the bodybuilding/fitness life should really worry about the scale... #2. I have to disagree with the cardio suggestions. After youve reached a certain degree of cardio vascular fitness, its kind of difficult to shock your body through cardio. Keep up with the cardio, but dont do anything rash. Especially considering a big increase in cardio (be it days of, or intensity) will be none to friendly to any muscle gains you might want to make. It gets down to diet. *try adding in healthy fats. flaxseed oil at 1 tbsp per day, working up to 1 tbsp. AM and 1 tbsp PM. On a healthy diet, flaxseed oil has been proven to help people lose bodyfat (adipose) AND gain muscle. If you count calories, count in the calories of it, but dont count it as a traditional fat. *rotate calories. go above the normal number of calories you take in by 500 to 1000 for two days, then drop down to 500 or so calories below your normal maintainance for two days, then do maintainance calories for two days. This will shock the hell out of your system, and set your metabolism into full gear. *change eating frequency. trying eating hourly! split the same number of calories up into hourly meals. I do this a lot, and it sets my metabolism ON FIRE!!! and Im talking about losing fat on 5,000 to 6,000 calories a day by doing this! After a short time, Im actually having hunger pains an hour after eating, the trick is easy to digest meals (protien powder works good!) *add in more clean complex carbs. some people (me for one) are shocked to find out that they NEED carbs! Now I gain fat easily, but I cant cut without them, it just backfires on me. But make sure theyre complex carbs. *add muscle! nothing helps shed fat like the addition of muscle to your body. the extra tissue to be supported causes your metabolic rate to increase and makes you burn more calories at rest. well, theres more, but I tend to go on and on and end up digressing in several directions that end up severely off topic, so I'll end it here... ------------------ | ||
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Pro Bodybuilder
Posts: 464 |
I second the Monster
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Amateur Bodybuilder
Posts: 181 |
Monster: Thanks for the time you put in to answering this post....can you give me a few examples of complex carbs that would be okay to eat...and should I stay away from them at night time still? | ||
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Moderator
Posts: 783 |
I second the Sherif, Brotha Monster and Brotha IG. Good complex carbs are oatmeal, yams, and brown rice. When I diet I have complex carbs meals 1 and 2 or maybe 3 after that my meals consist of protein and fibrous carbs (veggies). But unless you are training for a particular event, to maintain a lower bf% I agree with Monster's suggestion of changing caloric intake every few days. By the way, how low in bf are you wanting to go? At a size 2 (and I saw your pics, too) you couldn't possibly have high bf (I'm talking over 20%). Is it that you desire greater definition? If you wish greater definition then you will want to put on mass. In order to do this you will have to eat more, not less. | ||
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Amateur Bodybuilder
Posts: 161 |
What she said...
As far as high calories, we'll see. Im trying to break a plateau here, as Ive been dangling at 260lbs for an amount of time that has become infuriating. So in about a week or two, I'll be pre cooking and planning out 10,000 to 12,000 calories a day for a few weeks. Clean and complex! | ||
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Cool Novice
Posts: 12 |
hey FB, I concur that you look fabulous... I'd say the change in cardio is key... I've seen some really good points and I personally would fall with you on the side of hitting the pool but not just to swim laps unless you are going at a really good sustained clip. The water resistance is great and it will work every muscle in your body and give you that swimmer "V" shape if you do it enough...Get a float belt that just gives you a bit of bouyancy. Running in water is great,really running lifting your knees up and stretching them out like you're striding... the extra work is great you'll get out of breath and you'll be getting some different toning down because it requires so many more muscles to keep you upright and moving, not to mention giving your knees a much needed break from hard compression. Just treading water is great too...I know those water-robic classes sound like something for old ladies but they're awesome workouts!! | ||
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Amateur Bodybuilder
Posts: 93 |
You're a size 2 and you're that obsessed with losing 10 more pounds???!!!! All of the responses have been wonderful, but I think you really need to re-learn how to look at yourself in the mirror. I'm not trying to flame, I'm just concerned. | ||
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Amateur Bodybuilder
Posts: 181 |
Thank you all for your input....I will take heed to your advice...I would like to drop my bf% a lot....I just have this goal in mind and I know what it's going to take to get there...I'm just having a hard time achieving it right now....but with all of you giving me your great advice I'm sure I'll get there adventually. Thanks again!!! | ||
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Cool Novice
Posts: 44 |
Well, hun..i have seen your pics (as a woman to a woman, I must say you are one hot lookin' biatch!!!!)and you most definitely do not need Keto. A size 2.....I haven't been a size 2 since I was in college...sigh...hun don't be self conscious..look in the mirror, you should see a face that looks back at you and says "I worked hard for this body...and look at me....time, work, and dedication got me this far." DarkAngel | ||
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Amateur Bodybuilder
Posts: 161 |
Ok, Im gonna be straight about this, turning up cardio intensity at the point of development you are at will NOT turn out well. When you have yourself down to a certain degree of bodyfat, intense cardio turns into little more than a muscle catabolism tool. Trust me. I know this. One of the women I "coach" (and I say coach because god knows they arent paying me a damn thing...  ) can at times wear a size "00" pants. She isnt sickly looking either... on her fat days shes in a 1... my wife stays in a size 1 or a 0. Her friend who I work with is down to a 2 from a 4. So it can be done, and it will be done with diet. People would rather do cardio than make changes to their diet, because its easier. Food is comfort, food is a social thing, food is the way society lives and breaths. So dieting is always seen as out of the ordinary, but be it gaining muscle or losing fat, diet is AT LEAST 60% of what gives you the end product.A good diet can compensate for a bad workout, but the best most intense workout in the world wont be shit with a bad diet. You have to remember that not everyone can have a super small waist, but if you are a 2 now, you can probobly get down a hair or so. Heres one thats overlooked... be careful working abs! Your intercostals can make your waist look thicker, and dont use weight when you do abs, or you risk adding muscle and actually making your waist bigger. Of course you can always do the next best thing... work your back and shoulders! A better taper and wider shoulders (I dont remember your pictures) make your waist look real small, and hell, we dont care about #'s, we care about appearance. A size 2 with a nice taper to her back may look to have a WAY smaller waist than a size 0 with no back taper... ------------------ | ||
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Novice 
Posts: 2 |
What BFP is maintainable for most women? Also Monster do the limited cardio suggestions work for gals with more body fat to lose - I can diet properly but I LOATHE cardio but when I don't do it I feel guilty as hell. | ||
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Amateur Bodybuilder
Posts: 161 |
Well, when you get into the area of more bodyfat to lose, youre in a whole different ball game. Basically, it gets down to what you USUALLY do. If you usually do little to no cardio, then increasing it to any degree will be effective. I feel that 3 days a week is the minimum. Every other day is best, since it gives you a break from the monotony of every day cardio. Really, you need the cardio to boost things into high gear... the limited cardio is more a referance to not increasing your cardio volume above the level she currently maintains. You see, once you find a spot in your diet and cardio where you are maintaining your current level of bodyfat and muscle, you are on a kind of "ledge". If your body fat is low, this edge takes on a different look. Because even though your body has become more proficient at burning fat, its at a point where it feels its burned all the fat it can. So therefore, turning up the cardio will cause it to seek alternate sources of fuel. Amino acids, which it will gain by breaking down muscle tissue... not good! So therefore, diet manipulation is the best thing to do. But at higher bodyfat levels, diet AND cardio are the only way to go. Now prebreakfast cardio is the #1 way to go, but all cardio is beneficial. You can also workout in a style that is considered "cardio". Less rest between sets, but still lift heavy. I dont believe that high reps are that effective for fat loss. Heavy lifting is far more beneficial in that it leads to muscle growth, which in turn leads to a higher base metabolic rate and leads to more calories being burned at rest and during exercise. A maintainable bodyfat level is a big variable. It depends on your specific body type among other things, but in the end its howyou look in the mirror over what the scale or calipers say. But at a higher bf%, diet and cardio will be the best way to go. Like I said, go every other day, to give yourself a break (crap, I dont even want to think about doing cardio everyday). Keep the diet tight, and make adjustments to it every couple weeks. I dont believe a weekly weighing is very accurate, but no change in two weeks is a sign to adjust something... | ||
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Elite Bodybuilder
Posts: 1170 |
A Lot of great advice here, especially from monster......hows the progress????? | ||
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Elite Bodybuilder
Posts: 1013 |
Monster: Really?? Don't count the flax supplement as traditional fat? So if I'm taking in about 20% fat, say 45 grams, you suggest NOT counting the 28g of fat you get from 2 Tbs of flax? But count the calories? ------------------ | ||
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Moderator
Posts: 1401 |
Hemp oil, yes, you read correctly, flaxseed oil, evening primrose oil and borage oil are the four oils that can choose from if you truly wish to drop bodyfat. Flax and primrose are my two favorites. (hemp is, of course, a nice change up ) And you don't consider them in your fat count - well not really cause your body must have them.------------------ Lobo | ||
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Amateur Bodybuilder
Posts: 161 |
Yep, just like Sherriff Lobo said. Crap, if you counted flax as a fat, youd be well over your fat for the day already (shit, I think its 12-14g per tbsp... Im too lazy to walk 20 steps to see.) But you need to count tha calories to have an accurate account for the day. Its just that falax, ect. wont be utilized by your body the way saturated and trans and the other assorted "ass fats" (cuz they contribute to a fat ass, some call em "sat" fat, I like to call em "ass" fats... makes it easier to avoid em )Same goes with glycerine. It not technically a carb, so people tend to act like its some magical substance akin to water... but it has 3 calories per gram instead of 4. A calorie is a calorie to me! I count it in... (incidently, glycerine, even though its not a carb, can pull you out of ketosis. a few new to the market drinks claim to be zero carbs and use glycerine as a sweetner. OK if your low carb, but NOT if your trying to stay in ketosis!) | ||
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Elite Bodybuilder
Posts: 1013 |
Well I HAVE been counting flax as my total fat. So the 28g (yes its 14g/per Tbs) which leaves me with another 17g fat to get my alloted intake. But I don't cook with oil or add any other fat really to my food so I get it naturally from the proteins etc. I'm still not sure how to count the calories of it but not the fat. If I'm aiming for 2000cal/day, the flax comes to about 260 cal - where do I cut the other cals if I'm still wanting more fat from other sources?? ------------------ | ||
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Elite Bodybuilder
Posts: 1013 |
bumpity...can anyone give me some insight on this? IG?? Monster? FC? ------------------ |
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posted September 21, 2000 10:39 AM