calalily1972

Hi Everyone, I am new to the board and I have been reading some of the articles by w8lifter about carb up. I generally get an intake of 90 grams a day from oats, brown rice, sweet potatoes and veggies. Is 90 Grams too much or would it be better to deplete and then carb up. I am 5' tall and at 114lbs, female.

gopro

What are your goals? Are you speaking of a daily diet, or a specific competition carb up? What is the rest of your diet like?

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calalily1972

I would like to loose as much fat as possible. Not for competition, its just my goal to get to about 10%BF. My current BF is 14%. My diet breakdown is
Calories - 1900
Fat - 90
Carbs - 90
Protein - 190-200

My fats are from flax seed oil, heavy cream, eggs, safflower oil and sometimes olive oil.

My proteins are from, whey, chicken, turkey, eggs, tuna, fish, lean beef

Is it too much?

w8lifter

Generally if you're taking 90 grams of active carbs a day you won't need a carb up....but it really depends on a few things...are you counting your veggies in that count? How long have been using these numbers? Are you still making progress?

w8lifter

BTW...everything looks good....numbers, sources of fats, protein & carbs, stats, etc!

calalily1972

The 90 Grams include my total carb intake for the day. Veggies and all. I was doing very good on it but I think the fat loss has slowed down a bit.

calalily1972

WOW! I just checked out your website w8lifter. You look fantastic!

w8lifter

Okay, generally you don't need to count your carbs from veggies and fibre. It would be helpful if you could post a sample diet, w/ srving sizes so we can see exactly how many carbs you're getting.

Also....how long have you been doing this? If things have slowed, you may need a carb up or a change in the number/source of carbs.

w8lifter

Oh...and thanks

dg806

A great big welcome from the pornal team! (Albob,Kuso,IT, IPMC,Craig777 and myself). W8 is our pornal queen! We can always evaluate you if you send us some pics! Of course everything is confidential!

1-Andro Rx Pro-hormone

w8lifter

LOL!

calalily1972

OK Here is a typical day. Actually its my meal plan for today.

meal1 - 1 1/2 Scoops of Optimum Whey, 2 teaspoons of Flax seed oil, 1 tablespoon of heavy cream, 1/4 cup oats (measured dry)

meal2 - 5 ounces of cod, 1/2 cup brown rice all mixed together with a total of 1 Tablespoon of a mix of flax oil and safflower oil

meal 3 - 4 ounce Ground Turkey Burger, 4 ounce sweet potato and I use 2 Tablespoons of a olive oil and vinegar dressing on the turkey (kinda like a dippng sauce)

meal4 - 2 Eggs, 4 Egg whites, cup of greens and total of 1 Tablespoon of Olive Oil and safflower oil mix

meal5 - 1 can chunk light tuna drained and mixed with 1 tablespoon of mayo, 1 cup of greens

meal6 - 1 1/2 scoops of optimum protein powder, 1 tablespoon of natural peanut butter, 1 1/2 teaspoons of flax seed oil

This is generally a typical day. I don't switch much around other than the protein sources. The carbs are usually the same. The greens are from lettuce, spinach, green beans, broccoli, cucumbers. That pretty much sums it up though.

Twin Peak

Hey is my application still pending? Its been a while....damn red tape!

W8 will you vouch for me?

Oh, and welcome mochy!

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calalily1972

And do I dare ask what the pornal team is. Or can I pretty much figure it out by the title! LMAO!

w8lifter

HOW LONG HAVE YOU BEEN EATING THIS WAY?

calalily1972

About 4 months now. I did drop a lot of BF doing this but I am thinking its time for a change!

w8lifter

How many carbs does your protein powder have?

calalily1972

This is the per serving on the container -
Calories - 110
Fat - 2
Carbs - 2
Protein - 22

dg806

We really try to give out expert advice! (really we do!)

1-Andro Rx Pro-hormone

w8lifter

Ok, here's the thing....4 months is too long to go w/o changing something. I don't see 90 carbs there. My suggestions would be to increase your morning oats to 1/2 cup...and you could switch it up once in a while w/ a grapefruit for variety and add some strawberries to your shake.

You could also throw in an apple, either replace the rice or sweet potato w/ it or just add it in.

Another suggestion...and I think this is what you should try, is to have a carb up...done in meal six, consisting of 1/2-1 cup of oats, 4-6 oz sweet potato, 1 banana & 1 tbsp peanut butter. You might want to deplete first though, even though you're kinda low on the carbs already, a day or two of depleting (carbs only from veggies & protein/fat sources) may make the carb-up more effective?

But either way...try switching up your carbs and include some fruits in there...strawberries, blueberries, grapefruit, & apples can and should be used.

calalily1972

Thanks, I will definately give it a try. I never added any fruits because I was afraid of the sugar in them. I know strawberries are pretty low and that was about all I ever dared to eat. I do miss fruit though. Takes care of that sugar craving sometimes. When you say 1/2 - 1 Cup of Oats, it that measured dry or after cooking? Also, how many carbs did you come up with? Maybe my calculations are wrong. Oh and thanks for the fast replies. This is great!

w8lifter

1/4 cup dry-measured oats
1/2 cup cooked brown rice
1/2 cup sweet potato

= ~60 grams carbs

You definitely need a carb-up, I wouldn't even worry about the depleting. 1/2-1 cup oats, dry measured.

Rusty

mochy, Sounds like you are up to a great start. And as DG has already stated, we would like to see some pics of you to further evaluate your progress. You can usually find one of the team member on the board, day or night. We are pretty well versed on evaluating the female body. And could be allot of help in your endevour. OH and W8 can voutch for our integrity.

~RUSTY~

w8lifter

Yeah...I can vouch that ya'll are the pornalest bunch I've ever seen!

calalily1972

Thanks again w8lifter. I am going to carb up tomorrow night. I do have another question though. I guess I am kinda confused as to how a carb loaded meal as the last meal of the day benefits. Also, do you add any additional protein other than the PB?

calalily1972

As far as pics! I don't know. Maybe soon!

w8lifter

Carb ups! (Carb-ups!!!!)

Don't add any additional protein to the meal....you won't be able to fit it in anyway, lol.

nikegurl

hi mochy - let us know how it goes. thought i'd let you know - i thought i wouldn't make it through my first carb up! i'd been looking forward to it. but then ohmygosh it was a lot of food. the oatmeal was nice. the pb was lovely. but then i still had to eat yam and banana and veggies and i was STUFFED. took me an hour to get it all down.

had my second carb up last night. much easier that time. still stuffed but not as bad. so if it's a rough time getting all the food in - it may get easier for you!

If you want to achieve things that others can't...

You have to do things that others won't.

calalily1972

Thanks! I am going to carb-up tonight. It does sound like an awful lot of food. Did it make you feel any better? More satisfied? Was it easier to deplete after your carb -up (easier I mean how you felt)?

nikegurl

i started a week ago yesterday. i'm doing the total depletion with only carbs from veggies and then carbing up every 4th day. so last night was only my second carb up. but i had been very limited with carbs before my official start on this eating plan.

odd thing (not sure what to make of it) when i started last week the hardest part was the eating. that was harder then the not eating. i often didn't feel like eating but 3-4 hours had gone by and i knew i needed to. i had been used to fewer (too few) calories. so all the eating was the hard part.

but....that has changed lol. now i'm hungry which i'm not used to! i find after meal #2 i'm watching the little clock on the bottom of my computer counting down to meal #3. i want to eat now.

carb up still was tough. the oatmeal was like the treat of all treats. (i put the Tbs natural pb in there and i like it but i hear i'm gross for doing that....)

it was still a challenge to eat the yam and banana but the first time i truly thought i wouldn't be able to get it down. seriously.

i do think it's weird though that now i'm much more hungry then a week ago. maybe that's good?

If you want to achieve things that others can't...

You have to do things that others won't.