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Starting New Diet Tomorrow...will Love Feedback..


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Posted by: QueenofSquats

Stats:
Female-28 yrs,
5 feet 3 inchs

use to be overweight( due to back packing and eating anything and everything while travelling) high metabolism, can gain and lose weight/muscle fast, body reponses to everything very fast....

BF before 27% now 15% (was 8% for 2 years)
Bust 32 (shrank..lol...as lost bf)
Waist 24
Hips 32
Arms 10, Thighs 18 Calves 13
good muscle defination in arms, hamstrings, biceps & triceps.

Goal to gain muscle slowly, lose bf slowly,
have loads of energy for my active lifestyle (I teach yoga classes & am a personal trainer).

Diet
Breakfast: 1/2 cup oats, w/ small apple, 11/2 cup unsweetened soya milk, 2 tsp flaxmeal, 1 Tbsp wheatgerm, 1 whole egg+ 5 eggwhites.
C50 P38 F14

Postworkout shake:
whey+ 4 strawberries (2oz heavy cream or coconut milk)+ glutamine

Postworkout meal:
1 Eziekiel wrap (made from sprouted grains), 1 slice soya cheese, 2tsp peanut butter, 1.5oz mushrooms, 2 olives, 1whole egg+ 5 eggwhites
C30 P34 F14

Meal 4: 3 oz chicken leg quarter with greens, 1oz avocado, 2 tsp flaxseed oil

Meal 5: same as meal 4 minus avocado

Meal 6: same (whey shake with berries and heavy cream)....

Multivitamins, green tea...tons & tons of water...

Comments are welcome...Cheers


Posted by: Yanick

The food selections look good to me, i can't really comment on the calories though as that is too much of a individual thing that you will just have to adjust as you go along. Everything else looks great though


Posted by: QueenofSquats

Thanks...few things I am concerned about..fruit in the morning, soya cheese, unsweetned soya milk...and the shake with heavy cream at night, should I change any of these food...
I will post my pics soon...before and after a month...Thanks again for your feedback Yan...


Posted by: Duncan

A)When do u workout after Breakfast?

B)Need more variety, u only have 3 different meals

C)Chix breast better than leg quarter.

D)Why do u have so many carbs in the am and none later on.

E)Add more grains if you are not going low carb.


Posted by: QueenofSquats

Iam going for 20%carb only and I have learned that morning is the only time my body response better to carbs (other times I get bloated)??? is 20%c p40% f40% a good diet???


Posted by: Duncan

It could work, I suppose, but I would bet that getting the carbs from more grains would be better for you in the long run. How do you mean you handle them batter in the am? Also, I would not recommend getting all your shakes as weigh, especially if losing fat is more of a priority than gaining muscle to you. I believe I have a study that shows better nitrogen retention from casein anyhow, making it a better choice if you are in the middle. If gaining muscle is of greater importance, whey is a pretty good post workout choice since it is absorbed more quickly.


Posted by: Yanick

Dunc, why is the breast better than the thigh?

Fat content?

Okay, we can start some debates in this thread, but i will re-frain from that.

I can agree with Dunc about the variety, but i always felt that it is a more personal thing, as long as you can stand it, eat the same foods all day long, just keep them balanced.

Also, now that i think about it, you prob should replace those cals you get from the apple with more oatmeal. Experiment with the milk, if you feel that you might be gaining too much weight, try replacing the milk with equivalent calories from something else.

Heavy cream is fine, very few carbs. But make sure its heavy cream, not half and half or some crap like that. I buy Parmalat heavy cream, and on the label it says 0g of C, that means that the carbs are no more than .5-1g which is not worth worrying over.

I don't think you need to worry too much about protein sources (whey vs casein), just get some fat/fiber in that meal and it should hold you until your next meal. I also feel that, that is being a bit too nitpicky, if you're planning on competing or something than by all means, go ahead and get the casein, because its a superior source of protein throughout the day (except post w/o), but if bb'ing is just a hobby i wouldn't worry about it too much.


Posted by: Duncan

Yes, Yanick, I was being nitpicky. I was just giving her better alternatives, even though the difference is negligible. If you change 8 small things, eventually a difference will be made.

So, you wanna start some arguments? The shit is on.

Your avatar is crap and the Yankees blow.

Just playin.

Oops, a note on the variety. Variety can also prevent gaps in nutrition. Most of her carbs come from fruit and she only gets grains in the am. This could lead to fewer available B vitamins in the am, especially if her multi is only taken in the am, the time release method of most multis is very lacking.


Posted by: Yanick

Quote:
Originally posted by Duncan
Yes, Yanick, I was being nitpicky. I was just giving her better alternatives, even though the difference is negligible. If you change 8 small things, eventually a difference will be made.
Agreed, but i still think its too nitpicky

Quote:
The shit is on.
On what, you better take it off, i don't think its too hygenic

Quote:
Your avatar is crap and the Yankees blow.
Yeah, well Cheese Steaks taste like shit, and...and...and...you're a doo doo head.

Quote:
Just playin.
Ditto on that one

Quote:
Oops, a note on the variety. Variety can also prevent gaps in nutrition. Most of her carbs come from fruit and she only gets grains in the am. This could lead to fewer available B vitamins in the am, especially if her multi is only taken in the am, the time release method of most multis is very lacking.
Ah, very true something that i totally overlooked.


Posted by: QueenofSquats

Thanks for the feedback...Ezielkiel bread is grain...I am trying to keep my carbs 90g a day P180 F80...thats why I have kept my carbs at breakfast and after the workout, rest of the day I am have veggies...is that cool...can I skip postworkout meal carbs...does that effect the strength to workout in a long run...I don't want to lose weight as I am 105 lbs only, gaining muscle is more my goal, without increasing too much bf....this diet is C20% P40% F40%...is that good ratio??? is that too much fat???


Posted by: QueenofSquats

I guess on C90g a day, I don't need a carb up right???


Posted by: QueenofSquats

Hi w8, can you please give me your feedback on this diet...Cheers


Posted by: Duncan

You may need a carb up at 90g a day, but it depends on you. Monitor your performance and judge that way. Also, I use bio impedance to see if I am currently at a low glycogen level. Generally, 2 days after my carb up, I am at about 2% less bf than the day after my carb up, which is most likely due to low hydration levels. This is attributable to being back in fat burning mode and low muscle glycogen levels. I know that I am currently getting like 100g a day on a CKD and still dropping raw tonnage like it is going out of style.


Posted by: QueenofSquats

Whats CKD?? I very active, teach yoga classes, walk, bike around everywhere...carb up on day 4 or just using my instincts...


Posted by: QueenofSquats

Duncan is F80 too much in your opinion...how much do you say should come from saturated, I have this thing for saturated fat as bad? I never use to take whole eggs just whites, since a week am taking 2 whole eggs...how many are too many???
Thanks for all your help...


Posted by: Yanick

Saturated fats are fine IMO. Obviously there will be people who say they are horrible for you etc. But I've been eating 3+ whole eggs a day, most times going all the way to 5 whole eggs, and sometimes those were two of my meals.


Posted by: QueenofSquats

Cheers...I have made some more changes, I feel so much better and had lots of strength today for my leg workout...C80 (non-training C50) P200 F80...will carb up once a week if strength suffers..
Yanick...how about cheese if saturated fat is fine than nuts and cheese is a go...which cheese should be included in a bodybuilding diet?...thanks for helping me out and always answering my questions...


Posted by: Yanick

The beef with cheese (get it...beef...cheese, ha ha, i'll stop now) is the fact that it has lactose in it, which is a sugar.

I include1 slice of american cheese in my diet though, with only 2g C and with all that fiber/fat i get in my diet i don't think it will hurt me that much. However i am carefully tracking my progress, so if i'm not losing fat as fast as i would like, the cheese is the first thing to go.

Nuts are okay, but be careful as the cals can shoot up pretty fast while eating them.


Posted by: QueenofSquats

Well!! I have decided that I will eat to achieve my goals not for taste, I guess!! I can do without cheese and nuts than..the fat in my diet right now is:
*a blend of flaxseed, borage, safflower oil)
(5 tsp a day)
*3 eggyorks, fat naturally occuring in chicken breast (I count that as 4g per 3oz)
*3Tbsp heavy cream
*1oz avocada
*2tsp all-natural peanut butter (no sugar)
*naturally occuring ft in Ezielkiel bread, oats & flaxmeal

This my fat for a day F80, should I add more variety or stick to this?
want to keep diet simple as on the go the whole day...thanks..
2 black olives


Posted by: Yanick

that looks good, you're getting alot of 'good fats' in your diet.


EDIT: I took out a bit of stupid advice.



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