What To Eat?!

**aadaam** · 01-13-2003, 06:33 PM

Someone please help! I'm a 26 yr. old female, 125 lbs., 5'6." I'm trying to lose body fat and am weight training after work on M, T, R, F, and jogging for 30 min. on W, Sat. and Sun. My problem is I'm going to Daytona in one month and need to crank up the cardio. I don't want to stop weight training so I'm thinking about hitting the gym before work at 6am on Tues. and Thurs. but I can't go on an empty stomach, I'll faint! My question is what can I eat as soon as I wake up that's small. I'll be jogging 20 minutes after. I plan on eating breakfast when I get back home.

**w8lifter** · 01-13-2003, 07:17 PM

Protein shake comes to mind?

**aadaam** · 01-13-2003, 08:31 PM

Thanks, I don't know why I didn't think of that. I usually drink them after the gym.

**Stickboy** · 01-13-2003, 10:14 PM

M, T, R, F.....R??? What day starts with R? (just kidding)

Protein shake works, um...a piece of fruit perhaps. I'd say eat anything you want - just make it light. I'd prolly just eat a banana and go to it.

**Jodi** · 01-13-2003, 10:18 PM

IMO I don't think a banana or fruit is a good idea especially if she's trying to lose BF. Stick with the protein shake, JMO.

**Stickboy** · 01-13-2003, 10:56 PM

Yeah, but she'll burn more than the fruit provides. I took it from the point of view that she want's something small. Then again, we have no idea what she eats the rest of the day.

What's a typical meal deal look like for you aadaam? You might be able to cut more fat by getting your diet to do it...ie, ketosis.

**Freeman** · 01-14-2003, 02:35 PM

I'd say eat a chicken breast, but that's just me

**aadaam** · 01-14-2003, 03:29 PM

UGH, I can't even fathom eating chicken breast at 6am, I'll stick with like half a protein shake.

To answer Stickboy's question, a typical meal for me starting like 3 days ago is low in carbs, fat and sugar. I've been eating like 2 eggs for breakfast, some roasted soy beans (nuts) or walnuts for a snack, tuna and yogurt for lunch, an orange for a snack, a protein bar before the gym, a protein shake after the gym and chicken and green beans for dinner.

**Freeman** · 01-14-2003, 04:31 PM

well, you're gonna get a ton of responses now, since you posted your current diet...let me be the first

Ok, so, first of all, you don't need to reduce your fats persay...just your bad fats...carbs and sugars, YES, fats, not necessarily.

2nd - You need to eat MORE in your meals, esp. breakfast..2 eggs won't "cut" it hahaha..try 4 egg whites and 1 whole egg..and .5 cups of rolled oats (not instant crap)....ok, I"m sick of typing and must go fix my steak dinner yummm

I'll let DP and w8 yell at you from here on out...all yours' guys!

**w8lifter** · 01-14-2003, 06:35 PM

Oh please...I was hoping you'd finish...I'm fried today, lol.

**Fit Freak** · 01-14-2003, 06:54 PM

I'd go with a quick scoop of protein and maybe a tsp of flax oil...that's it. Avoid carbs at this time if your goal is fat loss. The protein shake should be absorbed quickly...much more so than chicken or other solid protein sources. BTW...IMO...you don't even need the shake...it just takes your body a couple of days to adjust to cardio on an empty stomach. My recommendation id to down a couple glasses of water....that should fool your stomach/mind into thinking you had something to eat.

**aadaam** · 01-14-2003, 08:03 PM

OK Freeman, now why would I want to eat MORE? I'm trying to cut calories or so I thought.

As for breakfast, I do eat a half cup of oatmeal when I get sick of eating eggs and occasionally throw in a half an english muffin with a tbsp of natural peanut butter. I do get some fat through the walnuts, soy beans, peanut butter.

**Freeman** · 01-14-2003, 08:10 PM

You can lose the fat on your body by "cleaning" up the calories you ingest. Breakfast (meal #1) is the most important meal because wthout a proper one, you're limitting your body's potential for the whole day. sooo, natural oatmeal is good, egg WHITES are good...eat both! but I would say nix the english muffin...too many carbs...you need carbs, but good ones..the nuts are good...but you need fat in every meal. so, include a yolk or two with your egg whites..if you make a shake, use heavy cream or flax oil...natural peanut butter is good, but don't go overboard (as I can do on occasion)...eat good meats...and as w8 would kill me if I didn't say this - EAT YOUR VEGGIES!

and do cardio...and lift well....you want to convert your body composition...the weight is not really important..if you lose 5lbs of fat, but gain 5lbs of muscle, you still weigh the same, but you'll look a lot better..

**Freeman** · 01-14-2003, 08:14 PM

Here's an example I "stole" from Jodi's online diary...I think it could work for you (of course you can substitute in different spots...)

6 L. Water

Meal 1:
6 Egg Whites
2 Whole Eggs
1 T. Heavy Cream
2 C. Coffee
1 C. Green Beans

Meal 2:
1.5 Scoops Whey
2.5 T. Heavy Cream
1 tsp. Instant Decaf
1 packet Splenda

Meal 3:
1 Can Albacore
1 T. Safflower Mayo
Celery

Meal 4:
4 oz. Top Sirloin (weighed raw)
1 C. Broccoli/Cauliflower
2 tsp. CO

Meal 5:
1.5 Scoops Whey
2.5 T. Heavy Cream
1 tsp. Instant Decaf
1 packet Splenda
1 T. Nutriflax

**Jodi** · 01-14-2003, 08:19 PM

Originally posted by aadaam
UGH, I can't even fathom eating chicken breast at 6am, I'll stick with like half a protein shake.

To answer Stickboy's question, a typical meal for me starting like 3 days ago is low in carbs, fat and sugar. I've been eating like 2 eggs for breakfast, some roasted soy beans (nuts) or walnuts for a snack, tuna and yogurt for lunch, an orange for a snack, a protein bar before the gym, a protein shake after the gym and chicken and green beans for dinner.

You would eat more because this is not enough food to feed a mouse in training. Your not trying to lose w8 your trying to lose BF. You won't lose BF on this kind of diet and then even worse if you cut back the calories even more, forget about, your body will go into starvation mode and chew away at your muscle instead. So then you'll be lower in w8 with no muscle and more BF.

Thats one of the reasons why you need to eat more.

Read these links. You will obtain alot of info on here and it will help you design a meal plan better. We can always answer more questions as you go but definately educate yourself.

Best Nutritional Threads

**Jodi** · 01-14-2003, 08:23 PM

Also there is alot of good info in here thats worth reading. Especially regarding cardio and why too much cardio is bad. We also have our journals in there that may help you with proper food choices.

The Cut Starts Here

**aadaam** · 01-14-2003, 08:23 PM

What is the purpose of eating fat in every meal?? I can't just get it from like nuts or something once a day?? I use skim milk in my shake, you're telling me to use HEAVY cream? This is like so wrong! I'm confused.

**Freeman** · 01-14-2003, 08:33 PM

fats are good! the media has warped everyone's minds into fearing fats..yes, fear the bad fats i.e. McDonalds' burgers and fries..shit like that...but there are good fats and they possess things essential to the body...fatty acids for example (omega-3) are something the body needs! also, when you eat fats in every meal, it'll slow down your digestion, allowing your muscles to absorb the protein you consume rather than your body using it as energy....there are COUNTLESS threads on here regarding this very topic...you should have an easy time finding one and becoming enlightened

....look for anything by Dr. Pain and/or w8lifter - they are fuqqin' awesome! they rule! woo hoo!!!!!!! :lol

**Jodi** · 01-14-2003, 08:39 PM

Fat also helps control insulin and it helps provide satiety! I believe it also helps with cravings.

Don't use the skim milk because of the high sugar content. I believe skim milk has 12G sugar per cup!

Having 2-3 T heavy cream in your shakes will make it 1. Taste better, 2. make you feel more satisfied, and 3. There is no sugar in heavy cream, so no insulin increase.

Read those threads and it will help understand this alot!

**w8lifter** · 01-14-2003, 08:45 PM

Originally posted by aadaam
What is the purpose of eating fat in every meal??

We eat fat (and fibre) in every meal to help control
insulin and improve our health

Flaxing your Muscles

**aadaam** · 01-14-2003, 08:58 PM

Okay, so eat a bigger breakfast (more egg whites) and don't worry about calories so much. Use heavy cream in my protein shake and add more good fat througout the day, anything else that's really important?

**Jodi** · 01-14-2003, 08:59 PM

Make sure you have s couple yolks with your eggs, not just whites. Its another healthy fat.

**Fit Freak** · 01-15-2003, 05:12 AM

Sorry guys but I just wanted to post a couple words of caution:

To be effective if you're going to increase fats as suggested make sure to simultaneusly drop the dcarb-content of your diet...FAT + CARBS =

The high protein/moderate fat/low carb diet is just one alternative to altering your diet. It doesn't work for everyone so be sure to practice trial and error and implement a nutritional plan that works for you and fits into your chosen/desired lifestyle.

**w8lifter** · 01-15-2003, 05:41 AM

Originally posted by Fit Freak
Sorry guys but I just wanted to post a couple words of caution:

To be effective if you're going to increase fats as suggested make sure to simultaneusly drop the dcarb-content of your diet...FAT + CARBS =

Sorta.....fat + high GI & GL shitty-carb-source Carbs = bad....but in most cases, 10-15G fat + a good slow-burning high fibre carb source is okay, since the fat only serves to control the insulin secretion from the carbs even more.

**Freeman** · 01-15-2003, 06:12 AM

Yeah, what she said!

**Fit Freak** · 01-15-2003, 09:21 AM

thx for clarifying that w8...that's what I meant

**Freeman** · 01-15-2003, 09:46 AM

w8 w8 she is great..w8 w8 she is GrRRRREAT!

**Kent777** · 01-15-2003, 02:22 PM

I agree with Jodi.,, ,, I say you need to take in slow buring carbs prior to your workout and say 40 or 50 grams of both carbs and protien after workout in for of a shake.

**Kent777** · 01-15-2003, 02:23 PM

doesnt fruit prior to working out raise insulin levels and works agains fat burning???

**Jodi** · 01-15-2003, 02:42 PM

Yes!

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