Thread: help me get off this plateau

Welcome to IM

Can you post your stats and diet please?

I am 5'4". I now weigh 130lbs. I am 24. Used to be 120lbs a year ago. and would love to get back there. i look like a bodybulider but I have never competed. my teacher at my old school wanted me too but I was too scared. I think I need motivation...

w8 wants you to post what you eat on a normal day. every meal.

My guess is you don't eat enough, and you eat the wrong things when you do eat. Your body thinks it is starving and won't burn fat, and the sweets are the worst thing you can eat. Doing crunches won't help the size of your stomach.

The only way to tell is post what you eat every day.

Thanks....craig77.... I thought I over ate most of the time but I'll try to figure out my daily diet..I'm in college and when I'm up studying late, i tend to eat a lot and drink coffee and eat cookies, However during the day I eat pretty healthy...

Sounds like I guessed wrong, if you eat 3000 calories a day of sweets you will be shooting yourself in the foot.

Typical daily meal plan.

breakfast at about 10 am. multi grain cereal or honey bunches of oats or a jelly sandwhich and tea or green salad and orange juice.

snakcs every 1.5 to 2 hrs. fruit salad, mango, apples, raw peanuts (i have just switched to almonds) cherries, peaches, grapes, granola bar, apricots (these vary each day but i eat at least three from the group).

Lunch, maybe 1.5 cups af a pasta or rice dish or soy bean salad and crackers or a slice of whole wheat or seven grain bread. I drink 2 liters of water each day. (I always put beans or spinache in my rice, never plain.)

After workout, a grapefruit.

Dinner varies from cereal to salad or pasta. (I love pasta) or a sandwhich.

On weekends I don't drink enough water and I eat all day....vey bad.

I prepare all of my food at home and I eat out for dinner once every two weeks. I try to cook healthy but I am doing something wrong.

hey craig777,
i am not that bad about the sweets but sometimes i have cravings. Anyway, I really can't figure out what is wrong. i think I am just too lazy and I don't cross train enough like I used to before moving to LA. What do you think about xenadrine? I just stopped using it and have been usinh CLA for a week I hope it helps...

How much of a veggie are you.....no eggs, milk or cream or dairy....what about whey protein?

Well lets see, w8 will help more but

get rid of the cereals, jelly, bread, the fruits, granola bar, crackers, orange juice and all the junk food you eat late at night.

Vegetarian sources of protein, not the best but oh well

Cottage cheese
Skim milk
can you eat eggs?
Get some whey protein

Breakfast
Some oatmeal and some cottage cheese

Next meal about 3 hours later
Some protein and maybe brown rice, sweet potato

Lunch about 3 hours later
Protein and some veggies, or maybe a meal replacement

Get 6 smaller meals in each day like that, add some fats like Udo's oil, or flax, heavy whipping cream. Get the fats in every meal

Last meal about 9:00pm mostly protein and maybe veggies.

Cut out all the junk food.

w8 what can he use for protein.

The ECA stacks only work a very little, like xenadrine. You have to do most of the work yourself.

Most of what you named off will raise your insulin, and if your insulin is up you can count out fat loss.

I need to know what she can eat first

Ok, I forgot to mention that I eat steam veggies a lot too. I don't eat eggs often as I hate the smell but I do eat boiled eggs every now and then and if I eat breakfast out, i always get eggs. I drink milk but when i have cereal I used soy milk or rice dream.
I keep hearing about whey protein but I have never tried it. Do I have to get rid of orange juice too?? I love OJ and I try to drink it everyday.
I will try to eliminate all the junk food and stop eating after 9pm. Usually I am most hungry at night. Thanks for the info....Aren't beans a source of protein too??

I do eat eggs and dairy but very little...

Yes, beans are good. I eat lentils, black beans, red beans, all sorts. I think lentils are the best. They have protein, but would be classed more as a carbohydrate. The OJ is not good because it has a lot of sugar, but what I do because my wife likes it, is I look at every one of them to see which has the least amount of sugar. Look at the frozen ones too.

Hope I am helping some.

thanks that helps a lot...I only get tropicana because it is not from concentrate (the one I get) but I will start checking the sugar content instead. I also like grapefruit juice but I get a lot of gas so I try not to consume too much acid. I am taking note here, this is definitely helping. When I go shopping this weekend I will try to buy the right stuff and stay away from the cookie isle.

Sounds great.

Start a journal and all the ladies there will help you out. They are a great group of ladies.

Thanks I will. i had a journal at my old but since i stared college, I find excuses not to. I always think I don't have time for all that extra stuff..I hope this helps, I'm desperate. i'm going to south beach in three weeks and need to be in shape

I would suggest you get some whey protein or even a blended protein. You're going to have to reduce the sugar in your diet and increase your protein intake a bit. Do you eat cottage cheese?

I tried it once and can't remember hat it tastes like but if it is higly reccommended by you i will start eating it. I will get some whey protein and cut out the sweet stuff in my diet. Thanks for the tips

Well...it's not highly recommended...I'm just looking for alternatives to meat

If you could incorporate cottage cheese, cream, eggs & whey protein into your diet you'd be off to a great start. I assume you eat fish? Also a good thing to add.

Looking at your diet you've got a lot of sugar and rapid-burning carbs in there. Craig's given you some great suggestions for carbs, now you just need to add some protein and healthy fats into your meals. If I read that right, your taking 3 fruits a day...I'd cut that back to 2 to start and stick w/ slow burning, high fibre fruits such as apples, peaches, all berries, & grapefruit.

Thanks w8
I will add cream, more eggs, whey protein and cottage cheese in my diet. I do not eat fish but I am going to eliminate all fruit except the ones you mentioned.
What about other cheeses? I olve raviolli and eat it most of the time when I eat out. Is ricotta cheese almost as good as cottage cheese I am also wonderinf if I switch from white pasta to wheat or spinache instead, will it help?
I love rice and beans and baked potato, can I keep those in moderation? Thanks for the tips, they are helping

Originally posted by schekene
Thanks w8
I will add cream, more eggs, whey protein and cottage cheese in my diet.

Okay...but do you know how to add them to your diet?

I do not eat fish but I am going to eliminate all fruit except the ones you mentioned.
What about other cheeses?

Hard cheeses are best....they have the least lactose

I olve raviolli and eat it most of the time when I eat out.

Raviolli is not a good choice at all, but I can't for the life of me think of what you could order that doesn't have meat, lol.

Is ricotta cheese almost as good as cottage cheese

ricotta is good, yes


I am also wonderinf if I switch from white pasta to wheat or spinache instead, will it help?
I love rice and beans and baked potato, can I keep those in moderation?

We all love them, but moderation doesn't help much, lol. Switching to wheat or spinache won't do a thing really....best to skip it altogether. Baked potato is definitely bad...switch that to a sweet potato. As long as you're using brown rice, the rice and beans are good. Normally wouldn't suggest them, but since your vegetarian I wouldn't want to see you eliminate them.

Thanks for the tips, they are helping

It looks like I'm in truoble here w8
If I can't eat baked potato or pasta or fruit, does that mean that my diet should contain mainly brown rice, beans, veggies and green salad and oatmeal for breakfast?
About adding the cheeses, cream, eggs and whey to my diet I was thinking of adding them at breakfast or make snacks with them. There is a meal plan for best results incorporated with the pilates diet and it seems to have cheese for breakfast and snacks a lot. Is whey protein a powder? IIf so I'm thinking I will have to blend it with something. Can I still have fruit shakes/smoothies?

Not to be rude or anything, but I'm pretty sure that meal plan won't get you the best results....I could be wrong, and if you want to post it, I'd be happy to rip it apart for you

What you need to do is make sure you're getting a healthy balance of protein, carbs & fats...in every meal...you can't just have a bunch of carbs for breakfast and then some protein for a snack...not if you expect to shed some fat. So assuming you do add those protein sources to your diet...a good meal might be a cup of full fat cottage cheese, an apple and a tbsp of natural peanut butter....or a whey protein shake mixed 3 tbsp of cream or 1 tbsp of flax seed oil and 1/2 cup of oats.

Now I never said to stop eating fruit....I just said to watch what kind of fruit you're eating and reduce how many pieces of fruit you have each day. You can still have fruit smoothies...but you'd be far better off making one w/ cream, whey protein & berries, than you would making them w/ bananas and yogurt.

Why don't you go to the journal section and check out some of the girl's meals...you'll get quite a few ideas on what to combine for meals...now none of them are vegetarians, but you can just sub your preferred protein source for whatever meat they're using....some good ones to check are Leslie, mochy, J'bo & mine.

ok cool I'll look up the journal and see what I can put together. I have never had to make a meal plan before, I just ate whatever. But I think I could do this right and get results

w8 where are the journals? I just checked your website and I couldn't find it, I don't know if I'm looking wrong. Is it on ypur website or this one?

Go here

http://www.ironmagazineforums.com/fo...?s=&forumid=10

You'll find them !

lol...sorry 'bout that