Help with fat loss diet! Please!!!!!!!!!!!

karienk · 05-05-2002, 07:17 AM

Hi to anyone willing to help me through this.

I am 167 cm tall (don't know how many feet and inches that is) and weigh 58 kg (128 pounds) with BF 21% (taken one month ago). I would like to get rid of the flab around my hips and thighs and get my BF to about 14%.

The combination in my diet I used to follow, is:
24g proteien,
36g carbs and
4g fat
for 6 daily meals.

I admit, I became a total fat phobic!

After reading that article on insulin and the advice w8 gave to NG on her diet, I decided to change my whole attitude and diet. This is what I came up with:

Meal 1: 4 egg whites
2 yolks
1 T whipping cream with coffee
1/4 cup cooked oats

Meal 2: Proteien shake (40g proteien, 4g carbs)
3 T whipping cream
4 strawberries

Meal 3: 200g hake / 84g lean beef
1 cup veggies
1/2 cup brown rice

Meal 4: 1 can Tuna
1 T mayo
1 celery stalk

Meal 5: Proteien shake
3 T whipping cream
strawbwrries

Meal 6: 112g roasted chicken breast
1 T PB
1 cup salad
1 baked sweet potatoe

Please give your advice on this. Started this morning. Went to the GYM for 20 min on the Stepper. Was starving 2 hours after meal 2!
Is this normal?

w8lifter · 05-05-2002, 07:31 AM

Excellent work! Much improvement over the previous diet!

My suggestions would be to make meal one bigger....6 egg whites instead of 4, 1/3-1/2 cup oats.

I'd move the sweet potato to an earlier meal...meal 4 would be ideal.

And don't be afraid to use fresh veggies to fill up on....especially w/ those protein meals, I find I need something to actually eat instead of just drink.

An excellent start! You may feel like crap for the next few days as your body gets used to the new diet, but eventually you will feel great. Remember, once you adjust to the diet and have been on it a couple of weeks, plan on tweaking the diet slightly in order to keep your metabolism high!

Keep us updated so we know when you need to tweak.

Oh, and welcome to IM...glad to see you here!

CLPgold · 05-05-2002, 08:35 AM

Diet is key in fat loss, but don't forget about putting on quality lean mass. The more lean mass = more fat burned throughout the day. Doing cardio first thing on an empty stomach, or right after a good weight workout, also kicks straight into the fat stores.

Don't neglect too many carbs, your diet looks good right now. Fruits, veggies and whole grains have much needed vitamins and minerals. They also are an excellent fuel source ( as are healthy fats).

Dr. Pain · 05-05-2002, 10:58 AM

Yes, welcome to the board! I'm impressed too with the program you have come up with!

W8 and CLP made some excellent suggestions. After about 3-5 weeks, switch out your oats for a grapefriut on half of one, and your rice for an small to medium apple....Looks Gr8!

Keep us posted!

DP

karienk · 05-08-2002, 01:12 AM

Whet about Avo's as a source of fat?

lina · 05-08-2002, 09:21 AM

Avocado's are good sources of fat.

karienk · 05-18-2002, 10:54 AM

The first week went quite well on this diet. However, teh second week I started getting sick with a stomach bug. I was without any energy and craved carbs. I ran out of proteien shake and the only one I could find had 24g proteien and 50g carbs. Is this OK or is the carbs too high? I am trying getting back on track but are still feeling weak. Didn't go to gym for a whole week.

w8lifter · 05-19-2002, 08:16 AM

Well no. That sounds like a MRP or even a gainer?! Way to much of the wrong kind of carbs....SUGAR!

But if you're sick you need to take care of that first! You won't make any progress trying to w/o before getting well again!

Get better, then get back on track

05-05-2002, 07:17 AM	#1
karienk Registered User Join Date: Apr 2002 Location: South Africa - Free State Posts: 3	Help with fat loss diet! Please!!!!!!!!!!! Hi to anyone willing to help me through this. I am 167 cm tall (don't know how many feet and inches that is) and weigh 58 kg (128 pounds) with BF 21% (taken one month ago). I would like to get rid of the flab around my hips and thighs and get my BF to about 14%. The combination in my diet I used to follow, is: 24g proteien, 36g carbs and 4g fat for 6 daily meals. I admit, I became a total fat phobic! After reading that article on insulin and the advice w8 gave to NG on her diet, I decided to change my whole attitude and diet. This is what I came up with: Meal 1: 4 egg whites 2 yolks 1 T whipping cream with coffee 1/4 cup cooked oats Meal 2: Proteien shake (40g proteien, 4g carbs) 3 T whipping cream 4 strawberries Meal 3: 200g hake / 84g lean beef 1 cup veggies 1/2 cup brown rice Meal 4: 1 can Tuna 1 T mayo 1 celery stalk Meal 5: Proteien shake 3 T whipping cream strawbwrries Meal 6: 112g roasted chicken breast 1 T PB 1 cup salad 1 baked sweet potatoe Please give your advice on this. Started this morning. Went to the GYM for 20 min on the Stepper. Was starving 2 hours after meal 2! Is this normal?

05-05-2002, 08:35 AM	#3
CLPgold Registered User Join Date: Feb 2002 Location: ON Posts: 718	Diet is key in fat loss, but don't forget about putting on quality lean mass. The more lean mass = more fat burned throughout the day. Doing cardio first thing on an empty stomach, or right after a good weight workout, also kicks straight into the fat stores. Don't neglect too many carbs, your diet looks good right now. Fruits, veggies and whole grains have much needed vitamins and minerals. They also are an excellent fuel source ( as are healthy fats). A chic on the move. Last edited by CLPgold : 05-05-2002 at 08:38 AM.

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05-05-2002, 07:31 AM	#2
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Excellent work! Much improvement over the previous diet! My suggestions would be to make meal one bigger....6 egg whites instead of 4, 1/3-1/2 cup oats. I'd move the sweet potato to an earlier meal...meal 4 would be ideal. And don't be afraid to use fresh veggies to fill up on....especially w/ those protein meals, I find I need something to actually eat instead of just drink. An excellent start! You may feel like crap for the next few days as your body gets used to the new diet, but eventually you will feel great. Remember, once you adjust to the diet and have been on it a couple of weeks, plan on tweaking the diet slightly in order to keep your metabolism high! Keep us updated so we know when you need to tweak. Oh, and welcome to IM...glad to see you here!

05-05-2002, 10:58 AM	#4
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Yes, welcome to the board! I'm impressed too with the program you have come up with! W8 and CLP made some excellent suggestions. After about 3-5 weeks, switch out your oats for a grapefriut on half of one, and your rice for an small to medium apple....Looks Gr8! Keep us posted! DP

05-08-2002, 01:12 AM	#5
karienk Registered User Join Date: Apr 2002 Location: South Africa - Free State Posts: 3	Whet about Avo's as a source of fat?

05-08-2002, 09:21 AM	#6
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Avocado's are good sources of fat.

05-18-2002, 10:54 AM	#7
karienk Registered User Join Date: Apr 2002 Location: South Africa - Free State Posts: 3	The first week went quite well on this diet. However, teh second week I started getting sick with a stomach bug. I was without any energy and craved carbs. I ran out of proteien shake and the only one I could find had 24g proteien and 50g carbs. Is this OK or is the carbs too high? I am trying getting back on track but are still feeling weak. Didn't go to gym for a whole week.

05-19-2002, 08:16 AM	#8
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Well no. That sounds like a MRP or even a gainer?! Way to much of the wrong kind of carbs....SUGAR! But if you're sick you need to take care of that first! You won't make any progress trying to w/o before getting well again! Get better, then get back on track