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OCEANGURL01 : Your JOURNAL


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Posted by: oceangurl01

last monday i had 100 grams of carbs
tuesday 80
wed 60
thursday 40
friday 70
sat 40
and tomorrow hoepfully in the 40's
(i havent weight myself since last sunday morning)
should i weight myself tomorrow morning? (sunday) or wait till monday morning ????
p.s. ive been working out too .. 4 days weight training and 2 days cardio.....


Posted by: Dr. Pain

OG.......I have started your Journal for you......I am deleting this post form w8's Journal

Ask your questions here please?

DP


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
last monday i had 100 grams of carbs
tuesday 80
wed 60
thursday 40
friday 70
sat 40
and tomorrow hoepfully in the 40's
(i havent weight myself since last sunday morning)
should i weight myself tomorrow morning? (sunday) or wait till monday morning ????
p.s. I've been working out too .. 4 days weight training and 2 days cardio.....
You can wiegh yourself whenever you want.......w8 is secondary to fat loss....measurements (weekly) and skinfolds (monthly) are more valuable...the only reason we check our w8 is to be sure that we are not losing too much or too fast!

DP


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
OG.......I have started your Journal for you......I am deleting this post form w8's Journal

Ask your questions here please?

DP

Thank you...exactly what I was going to do....only you did it w/ more class and patience than I would have, lol.


Posted by: oceangurl01

i started off lowering my carb intake into 100 grams on monday and you can see the above post for the rest of the week. ididnt weight myself since last sunday.. i wanna see if it made any difference (the low carb) should i weight myself tomorrow or monday???


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Thank you...exactly what I was going to do....only you did it w/ more class and patience than I would have, lol.
Yeah Right!

OG, read my reply above!

DP


Posted by: oceangurl01

how many pounds per week can i lose (safe loss)


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
how many pounds per week can i lose (safe loss)
none permanently


Posted by: Dr. Pain

Quote:
Originally posted by Dr. Pain
You can wiegh yourself whenever you want.......w8 is secondary to fat loss....measurements (weekly) and skinfolds (monthly) are more valuable...the only reason we check our w8 is to be sure that we are not losing too much or too fast!

DP



Posted by: oceangurl01

none? for the first week none??


Posted by: Dr. Pain

A pound of fat has 3500 calories...we are increasing your calories, you may lose weight (water weight form glycogen (don't ask) depletion), but it is unlikely that you will lose FAT w/o compliance to the programs. And not in the first week!

You're pocessed with "fast results" and all that is gonna do is screw you metabolism up more than you have already...and your more than likely to end up being more and more overweight as you age!

If you "Listen Up" to those that have been trying to help you....you

1) Learn how to eat to control fat for the rest of your life
2) Become healthier
3) Get Leaner
4) Learn more about yourself and your body than you have so far, in a much shorter time

You said that you are 20.......excuse for me for asking, but based on your questions and attitute........is that the truth please (no offense intended)?


Posted by: oceangurl01

yes i am 20 yrs old. i may not sound 20, because no one in my family, friends read nutrition lables or know anything about nutritions thats why my questions are annoying you guys.


Posted by: Dr. Pain

Then excuse me for asking....we are trying to help.

How about you ask questions that we haven't answered, in your journal, instead of all over the place......and we try to help you here, OKay?

DP


Posted by: oceangurl01

i know you are trying to help! and you are helping already! thank you. i just feel like im annoying you guys.. because my questions sound kinda stupid


Posted by: w8lifter

We don't mind "stupid" questions (not that I'm saying they are) as long as we know you're listening to the answers


Posted by: w8lifter

Do you want to post your workout schedule?


Posted by: Dr. Pain

And Daily Meal Plan?


Posted by: oceangurl01

i am listening to your answers and following it (my best)


Posted by: Dr. Pain

Repeat: If you post a Meal plan (why they asked you to start a Journal)...we would know that you were, or be able to hlep you better!

(I know you have seen others, why not pattern yours after Jodi, her meals, her W/O's....for format only...but post what you ate and did instead)

DP


Posted by: oceangurl01

tomorrow 1/12/2003

8 am - 1/2 cup oatmeal(27 carb,5 protein,3 fat) and mix it with 1 scoop of protein powder that contains 3 grams of carbs and 22 grams of protein and 2 grams of fat

workout: warm up on treadmill for 10 minutes (high intensity)
(lower body) each excersie do 5 sets 12-maxout reps
do abs ( 5 sets) two different excersies

12:00 pm protein shake, 3 boiled egg whites, some celery..

(gotta be at work @ 1:00 pm)

at work: 3:00 Pm protein shake

6:00 pm chicken breast, with barbecue sauce... 31 protein, 2 carbs, 1 fat.
also have salad ( lettuce, brocolli, and celery)

8:30 pm isopure shake, 3 grams of carbs , 25 grams protein, 0 fat
(some peanut butter) 1 table spoon



Is there something that im adding or missing in my meals???


Posted by: w8lifter

tomorrow 1/12/2003

8 am - 1/2 cup oatmeal(27 carb,5 protein,3 fat) and mix it with 1 scoop of protein powder that contains 3 grams of carbs and 22 grams of protein and 2 grams of fat

this is good...but add a fat source...heavy cream or peanut butter would be good here

workout: warm up on treadmill for 10 minutes (high intensity)
(lower body) each excersie do 5 sets 12-maxout reps
do abs ( 5 sets) two different excersies

Did you get that trainer to make a program for you? It would help if you spelled out your workout...what exercises you do, what bodyparts you work together, etc.

12:00 pm protein shake, 3 boiled egg whites, some celery..

Good....but add the yolks....you need a fat source in every meal or your protein will be used for energy and you won't be getting enough calories

(gotta be at work @ 1:00 pm)

at work: 3:00 Pm protein shake

Again....don't eat protein by itself...have fat (flax or cream) and a carb if you're having carbs...an apple would go good here

6:00 pm chicken breast, with barbecue sauce... 31 protein, 2 carbs, 1 fat.
also have salad ( lettuce, brocolli, and celery)

The barbeque sauce is full of sugar...use dry and/or fresh spices to flavour chicken....try adding some newmans dressing on your salad as a fat source...or make your own from apple cider vinegar and flax seed oil

8:30 pm isopure shake, 3 grams of carbs , 25 grams protein, 0 fat
(some peanut butter) 1 table spoon



Is there something that im adding or missing in my meals???


Posted by: w8lifter

OMG....I pulled a DP ...I didn't really edit your post OG...just hit the wrong button ...sorry


Posted by: oceangurl01

if i add apple to tommorow's meal i would increase my carb intake to 24 more grams of carbs. im trying to have only 40 grams of carbs for tomrrow. or am i wrong?


Posted by: oceangurl01

my neighbor who know alot about resistant training gave me my workout schedule
usually ill have mondays off ( school all day )
tuedays - cardio 30 minutes on an empty stomach (only coffee)


Posted by: oceangurl01

my neighbor who know alot about resistant training gave me my workout schedule
usually ill have mondays off ( school all day )
tuedays - cardio 30 minutes on an empty stomach (only coffee)
and work on abs (5 sets)
wed- warm up 10 minutes, lower body incldes (calves, lunges and others... abs (5sets)
thurs- upper body workout, abs as usual , warmup for 10 minutes
friday-same as wed
saturday - same as thrus
sunday- cardio


Posted by: w8lifter

OG....what kind of physique do you want? I know you said 14%, but do you have a picture of the physique you're striving for?


Posted by: oceangurl01

you say add fat to your daily meals.. how much fat??? Im afraid to get a fatty ( bulky stomach ) which i already have if i eat more good fat


Posted by: w8lifter

10 g per meal. Eating fat does not make you fat.


Posted by: oceangurl01

wow 10 grams! ill try my best...
this stupid trainer at the gym told me i can have only up to 25 grams of fat a day!!!!

i dont understand what you mean if i have a physices??


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
i am listening to your answers and following it (my best)


Is there something that im adding or missing in my meals???


Quote:
Originally posted by oceangurl01
if i add apple to tommorow's meal i would increase my carb intake to 24 more grams of carbs. im trying to have only 40 grams of carbs for tomrrow. or am i wrong?

WRONG! You need more carbs at first, before we go this low w/you!


As w8 said about the fat...STOP being fat phobic!

You are not following what I gave you...you are trying to do to much, too soon and the wrong way!

We asked you to go from 150 C to 70-80 C..NOT 40

DP


Posted by: oceangurl01

so 60 is the lowest you guys want me to go to???


Posted by: Dr. Pain

Somebody find that post and "plant it" here please?

Typo 70-80


Posted by: w8lifter

I'm gonna assume what you are doing IS NOT WORKING! So...

1) Search cardio here.......I would increase your resistance traing to 45-50 minutes 4-5 times a week and decrease cardio to no more than 2. YES 2!!!

you want to add LBM to improve your metabolism...each pound requiring 30-50 more caloires a day (potentailly burning (oxidizing) more BF.....NOT lose LBM from excessive cardio......BW doesn't matter.....body composition does!

2) So you are 129 lbs with roughly 100 pounds of LBM

you currently eat

100 (ave P) 150 C and 20 F (worst thing you do)....hopefully over 4-5 meals a day

That is 1180 calories a day..so your metaboism is extremely compromised

Before you can cut BF effectively....because we can't lower your calories (you have nowhere to go)...we have to reset your metabolism....at a minimum of 12 caloires per pound per day...with a major shift in macronutrients...AND WE HAVE TO DO THIS GRADUALLY


3) So here are your immediate (next 2 week goals)

Eat 5 or 6 times a day.......not more at first....just more spread out.....unless you do so already

Gradually raise protein to 1 gr/# or 130 grams per/day...then 1.25 gr/#/d...and finally 1.5 grams per pound per day....Drink at least 4-5 L of water as you do this per day....

as you do that, lower carbs to about 60-70 grams per day (see slow burners...we only suggest certain carbs)........so maybe in steps....120....100...80...along with the protein increase.

Finally, raise fat.....maybe 2 grams per meal, again in steps till you are at about 10-12 grams per meal

So at the end of two weeks....and if you try to do this too quickly....you WILL accummulate BF...we want you at

1540 calories

180 P
70 C
60 F

3 meals 30 P 20 C 10 F
2 meals 30 P 15 C 10 F
1 meal. 30 P 00 C 10 F

(we don't count greens and veggies)....

Start a Journal..and we can talk about meal planning.




Shopping list!

sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% ....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

DP



OG.....we want to you read this again and tell us what you are going to eat tomorrow...how are you going to change what you're doing to make it work?


Posted by: Dr. Pain

Thank You w8...


DP


Posted by: oceangurl01

im going to add 1 table spoon of peanut butter in the 8 am meal, and add 1 egg yolk to my # 2 meal and an apple and add another 1 table spoon of peanut butter to my protein shake.
now im eating the jiffy's peanut butter. till i try to find natural one. is it ok to eat jiffy's pb now??


Posted by: oceangurl01

thank you for all your help! you guys rock!!!!!


Posted by: oceangurl01

so when i used to eat 150 grams of carbs or more a day and 15-20 grams of fat .. that diet wouldnt decrease my bf ?


Posted by: Jodi

Nope, trust me I use try and eat like that as well and I never lost BF only muscle. Once I started taking advice from DP and w8 my BF dropped, I get to eat more and I have much more energy.

I use to think all fat was bad! Now I get to enjoy my protein shakes with cream, salads with real yummy dressing instead of the FF shit, real eggs everyday with the yolks, steak, hamburgers, and its all good for me. Also, nut butters, YUMMY! I'm an addict to peanut butter. Remeber that your peanut butter should be natural not the crap like Jiff or Skippy. Thats loaded with sugar.

Trust me on this when I say they know what there talking about. Listen to them, take their advice, learn as you go. Remember its a lifestyle not a diet!


Posted by: oceangurl01

thank you for your help! i gotta go now talk to you later!
good night!!!!
( can you give me a meal example for monday??


Posted by: Jodi

3 meals 30 P 20 C 10 F
2 meals 30 P 15 C 10 F
1 meal. 30 P 00 C 10 F

According to DP and what he listed above, this may help.

Meal 1:
4 Egg Whites
2 Whole Eggs
1/3 C. Oats (measured dry)

Meal 2:
30 G. Whey
2 T. Heavy Cream
1 Small Apple

Meal 3:
3.5 oz. Cooked Chicken
2 T. Newmans Balsamic Vinegrette
1/3 C. Brown Rice
3 C. Salad Greens

Meal 4:
1 Can Tuna
1 T. Mayo (full fat)
1/4 C. Sweet Potato
Celery

Meal 5:
4.5 oz. Sirloin Steak
1 T. Natural Peanut Butter
1/4 C. Brown Rice
1 C. Broccoli

Meal 6:
30 G. Whey
2 T. Heavy Cream

Totals:
Cals: 1620
Fat: 69 G
Carb: 80
Protein: 180

I believe he said he doesn't want you to increase to this yet. Just work your way up to it.


Posted by: w8lifter

Quote:
Originally posted by OG
so when i used to eat 150 grams of carbs or more a day and 15-20 grams of fat .. that diet wouldnt decrease my bf ?
Quote:
Originally posted by Jodi
Nope, trust me I use try and eat like that as well and I never lost BF only muscle. Once I started taking advice from DP and w8 my BF dropped, I get to eat more and I have much more energy.
Nope, trust me...I used to eat like that as well and I never lost anything but w8...which included a lot of muscle. Once I started taking advice from DP my BF dropped, I get to eat more and I have much more energy.

Good job on the meal plan Jodi


Posted by: Dr. Pain

Quote:
Originally posted by Jodi


I believe he said he doesn't want you to increase to this yet. Just work your way up to it.
Most Excellent, Thank you Jodi and w8!

DP


Posted by: tigress

W8, I like your grocery list up there. You should think about cutting and pasting it into a sticky.


Posted by: oceangurl01

ok.. tomorrow monday 1/13/2003

6am- 1/2 cup oatmeal... 1 table spoon peanut butter , maybe mix some protein powder with the oatmeal.
Meal# 1-- 7 am - go to the gym
( do 10 minutes warm up, treadmill! , strech)
work on my lower body...walking lunges with weight 6 sets ... about 20-25 reps each set.
seated calves, standing calves 5 sets of each 12-maxout reps
squats...
and another machine that i dont know what's called.
after workout! (maybe 20 minutes after workout
Meal # 2 ----- 9:30 am protein shake ( mix some nescafe for flavor), less than 1/4 of protein bar (premier). some peanuts!
Meal # 3 ------ 1Pm 3 egg whites, 1 slice of organic cheese, spinach
Meal # 4 ------ 3:30 pm protein shake, some peanuts
Meal # 5 ----- 6:00 pm chicken breast, 1 cup lettuce, 2 celery, 1 cup brocolli, 1 carrot, vinegar, 1 egg
Meal # 6 ------ 8:00 pm low carb shake ( 25 protein, 3 carbs, 0 fat )
are these good meals???


Posted by: Dr. Pain

OG......take out a sheet of paper. Pop Quiz?

Why do we eat fat? (meals 3,4,5, and 6 are fat deficient!)
Why did you leave it (fat) out of your last meal, what did your meal plan say?

Do we eat carrots?
Do we eat bars?

Is meal 3 complete and according to plan?

Did you mean to pose your questions in w8's Journal after I asked you not to? To Please do it here?


DP


Posted by: oceangurl01

whats wrong with meal # 3? i have protein, fat in cheese
protein bars, i like them!
ok sorry to argue with you.. but whats the lowest fat intake i can have in a day??


Posted by: Dr. Pain

I can't help if you keep missing the point....you can't cut ....I gave you a number to hit, and it said 10-12 grams per meal, you can't eat bars and get the results you're after.

I'm not continuing until you tell me, WHY we eat fat?


DP


Posted by: Dr. Pain

3 egg whites is less than 12 grams of protein, 1 slice of a good cheese, if 1 oz has 7-8 P and 5-7 F, spinach doesn't count....you have totally missed the goal.

DP


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
i do cardio twice a week ... 6:30 am is it better to do it on an empty stomach followed by abs workout... ( i would only drink coffee before my cardio) does that really help burn bodyfat faster??
Coffee can liberate more FFA (free fatty acids), but it also affects Glucose disposal negatively.....search caffiene here at IM...use my or w8's name, reread the posts on cardio....they are in the Cutting Starts Here general forum.....Cardio can burn LBM.

DP


Posted by: kuso

Lovely edit....your true colours are begining to show though.


Posted by: butterfly

Hey OC

Glad you decided to join us all here at IM!!!

You should keep listening to DP & w8 and also members like Gopro, Twin Peak, and Fade... they know their stuff. But you sound like a complete beginner at all this so let me see if I can help you understand a couple of things.

About fat... there are bad fats and good fats

Bad fats are like bacon grease, mayo, pizza... these are all saturated fats.

Good fats are flax seed oil, egg yolks, natural peanut butter, cottage cheese, certain nuts in small amounts like almonds, walnuts, pecans, etc.

When you see low fat foods they are NOT talking about the kind of fat that gets stored on your body. They are talking about the kind of fats that are bad for your heart. So like DP said, don't be afraid of good fats.

The goal is to re-adjust your metabolism so it's burning good fats and stored body fats for energy instead of carbs. You need all the protein to gain muscle.

Stay away from the type of sugar that is in candy bars, Jiffy Peanut Butter, white bread, etc. If you're not sure about something, ASK! Your body will burn these types of sugars first before the stored fat that is already on your body.

Two VERY important facts that you should never forget...

1. You must have a good resistance training program to build muscle... you want muscle because the more muscle you have the more calories your body will burn.

2. Muscle weighs more then fat... so don't depend on the scale to tell you how you are doing. Look in the mirror and see if you like the results of your hard work.

Take your stats and check them as you reach each goal. If you are doing everything DP & w8 are saying you will definitely see results! And there is no better encouragement to keep it all up then to see the results of your hard work when you look into that mirror.

Good Luck!


Posted by: oceangurl01

thanx Ann.
DP i dont understand what you meant about coffee and the glucose???


Posted by: Dr. Pain

Good post Ann.....and what I think you're saying (it was all good)..is that a pound of fat is less dense, not weighs less than a pound of muscle..great point about the scale!

We do disagree a tiny bity on the fat, SF being OK in low insulin space, trans and cis fats being bad.

OG.......Don't worry about the coffee, the point was to acquaint yourself with the 'Search Feature" up above....the coffee or no coffee agrument is a personal choice (you asked a question, so I tried to answer, it is good and bad).....there is much info there (in the search).

DP


Posted by: oceangurl01

so is it better to do cardio early in the morning on an empty stomach? ( to lose some body fat?)


Posted by: Dr. Pain

We use Nutrition to lose BF......Cardio to raise the metabolism and as a last resort we do more cardio at the cost of precious LBM..it matters less when (time of day)

Please read:

http://www.ironmagazineforums.com/sh...threadid=14233

DP


Posted by: oceangurl01

thank you... DP, on your shopping list, you dont have lettuce.. is that ok to eat lettuce ???
you know how im supposed to eat 10-12 grams of fat in each meal,, is it ok to eat almonds or peanuts, natural pb for my fat intake source in almost all my meals throughout the day??? how many almonds that adds up to 10 grams of fat??? and peanuts as well???


Posted by: w8lifter

Yes...lettuce is good...preferably a dark green lettuce.

It's okay to use nuts and peanut butter in one or two meals...but not all of them....You can use egg yolks, full fat mayonnaise, flax seed oil, olive oil, heavy cream, and newmans salad dressing as alternate fat sources.

check out www.fitday.com you have to register but it's a good database of foods, it will tell you the breakdowns of foods.


Posted by: Dr. Pain

It does say romaine lettuce, but it should say Greens, thank you!

It also says:

heavy whipping cream (35% ....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

....As some of the fat sources...also yolks, meats, dressing and safflower mayo all have fat! Please don't get in the trap/addiction of eating nuts and nut butters. They're OK if you can stop...and use them for NO MORE TAHN 1-2 meals a day!

Please find and read info on EFA's (Essential Fatty Acids) here on the site at IM....that will help you a lot

DP




Posted by: Dr. Pain

Another GMTA w8...but you type faster LOL

DP


Posted by: oceangurl01

thank you for the fast reply... i dont like egg yolks ... so you said i can eat almonds in one of my meals... and peanuts in the other meal. and the other 3 meals i need other fat source??? i can't have 5 meals of nuts fat source??? chicken, tuna, protein shake that i have are low fat! like 2-4 grams of fat only and i need at least 10 grams ...


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
thank you for the fast reply... i dont like egg yolks ... so you said i can eat almonds in one of my meals... and peanuts in the other meal. and the other 3 meals i need other fat source??? i can't have 5 meals of nuts fat source??? chicken, tuna, protein shake that i have are low fat! like 2-4 grams of fat only and i need at least 10 grams ...
I just posted 10 or more fat sources....I deeply suggest you don't have nuts in 5 meals...and that you DON'T get only 2-4 grams with your protein.


OG....nut's are calorically dense..there is more there than just fat...there are a lot of calories and often sodium.....just read more, find some fat, and you will lose sone BF!


DP


Posted by: oceangurl01

thank you.. what you mean (dont get 2-4 grams with protein?)
i usually mix some nuts with my protein shake...
so i can only have one table spoon of natural pb a day
and let say almonds... how many almonds can i eat in one serving as a fat source?? and how many grams would that be??
the other 3 meals i need to find other fat source ...
the heavy whiped cream i dont know where to find it..
one of my meals im gonna try to eat 1 egg yolk
so i got 2 meals left for fat source..
DP, can my fat source in each meal be under 10 grams??


Posted by: Jodi

Why did I bother helping you with a meal plan the other day and last night in Live Chat. The suggestions I gave (and others last night in Chat) and DP and w8 have given, should have given you enough choices. I'm sorry OG but we can't come and cook your meals for you!


Posted by: w8lifter

Ok..OG....I don't know about DP...but I am DONE here. I will not help anymore until and unless you start listening. You are wasting everyone's time!

Everyone has told you that a low fat diet is NOT the way to lose fat, DP has discussed body composition, if you only want to lose weight and are not worried about losing muscle mass then you are at the wrong board. No one is going to give you a diet that goes against retaining lean body mass. You are far too concerned w/ losing weight and losing it fast. YOU WILL NEVER GET TO 14% IF YOU CONTINUE EATING THE WAY YOU ARE.

Do you understand that?

If you want more help you need to tell me, as DP asked above, why we eat fat, and why it's bad to lose weight instead of fat!


Posted by: Dr. Pain

OG....you can have whatever you want.....if you would like our suggestions, which have been consistantly not to get under 10 grams...then you need to reread our posts please, the fat sources listed, the url w8 gave you for info...and use the search for EFA's

You see, we have told/suggested/given direction...etc..........you need to...... going forward,...... be in charge of your health and your nutrition....which means learning what options/choices you have w/food and fat supplements... Just like you study in school, we need you to do a little more homewrk here..so that when we give you information, you can more adequately use it, K?

We can't do much more than we have.....if someone is out there and wishes to intervine, please do.


Good Night

DP


Posted by: oceangurl01

i am following what you guys been telling me! i cut down my carbs from 150 down to 70 - 80 .. increased my fat from 20 up to 50- 60 a day.. but the fat im eating most of it from nuts and i asked Dp if thats ok and he said he doesnt recommend it. but i really dont like egg yolk, and i dont know where to get the whipping cream ...


Posted by: Dr. Pain

Quote:
Originally posted by Dr. Pain


It also says:

heavy whipping cream (35% ....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

....As some of the fat sources...also yolks, meats, dressing and safflower mayo all have fat! Please don't get in the trap/addiction of eating nuts and nut butters. They're OK if you can stop...and use them for NO MORE TAHN 1-2 meals a day!

Please find and read info on EFA's (Essential Fatty Acids) here on the site at IM....that will help you a lot

DP
There is a lot more than heavy cream which you buy in a supermaket (5 grams of fat per T and .5 to .7 C, make sure it has no sugar added)

OG....Look at all of the fat sources, use variety......butter, oil based dressings (Newman's), safflower mayo, all of the above....esp flax oil (bought in a health food store)


DP


Posted by: oceangurl01

ok 2 meals i can use nuts as fat source
2 meals i can use heavy cream as fat source
1 meal i can use yolk
is that ok now???
if i make a protein pudding
25 grams of protein..... 11 carbs, 11 fat
would that be considerd as one meal??? (even though it sounds as a dessert??
one last question for tonight... you said my carb intake can be 70 - 80 grams a day.. when can i carb up? and how much can i carb up?? and when do i carb down?? less than 60 ???


Posted by: Dr. Pain

You don't need to carb on 70-80...we may give you a cheat meal after a while. Pudding is a meal, but.....

Why are you getting 25 P when we asked you to get 30?

Quote:
1540 calories

180 P
70 C
60 F

3 meals 30 P 20 C 10 F
2 meals 30 P 15 C 10 F
1 meal. 30 P 00 C 10 F
We will change your program when you have been consistant for a few weeks....3-5 weeks.....no need for you to worry about that now...we are resetting your compromised metabolism.


DP


Posted by: Dr. Pain

Reread, see the timetable for changes.

http://www.ironmagazineforums.com/sh...threadid=14233


Posted by: oceangurl01

i added my protein powder, pb to make the pudding
it came up to 25
i weight 128 now 1 gram of protein per lb of body weight
thank you DP for all your help tonight and the other days! i know im sure that i will bug you soon ( tomorrow with more questions)


Posted by: Jodi

Quote:
Originally posted by oceangurl01
i added my protein powder, pb to make the pudding
it came up to 25
i weight 128 now 1 gram of protein per lb of body weight
thank you DP for all your help tonight and the other days! i know im sure that i will bug you soon ( tomorrow with more questions)
So add another 1/4 scoop to make it 30. Remember to that all nuts and nut butters have carbs so those carbs need to be figured in your per meal allowance.


Posted by: oceangurl01

oh ya im counting the nuts as carbs... thank you though ...
what grocery stores do you buy your whipping cream???


Posted by: Jodi

Any and every grocery store carries it. Its in the dairy aisle with the milk and coffee creamers.


Posted by: butterfly

OC... these guys really are spending a lot of time trying to help you... if you are going to be successful it's going to be up to you! Do what DP said and spend some time studying all the info you've been given.

YOU are the one that has to choose to study, get smart and apply it to your own eating habits... besides I don't think you'd really want DP cooking your meals for you anyway


Posted by: Jodi

No way, it would all taste like flax. LOL!


Posted by: Dr. Pain

I'm a gr8 cook, lol

DP


Posted by: oceangurl01

you guys know how much carb does 1 teaspoon of nescafe have? (out of the container)


Posted by: Dero




Posted by: oceangurl01

anyone else that knows?? I usually mix 1/2 teaspoon of nescafe with my protein shake and ice to make it as a cold coffee drink (kinda) is that cool??? i do that 2 times a day


Posted by: Jodi

Look on the package


Posted by: CLPgold

I abstain from all forms of stimulants and caffeine. My system cannot tolerate them.

I'm definitely not gonna argue about the protein bars cuz DP and w8 know my fixation with them. But their advise is sound and true, so if you're looking for results. Listen up. Just put to practice what they've laid out for you for a few weeks and see how your body responds. No ifs and or buts. Follow it and see for yourself. After you see results, maybe they'll let you treat yourself


Posted by: freeman1504

I would just use coffee grounds if you need it.


Posted by: Jodi

Quote:
Originally posted by oceangurl01
anyone else that knows?? I usually mix 1/2 teaspoon of nescafe with my protein shake and ice to make it as a cold coffee drink (kinda) is that cool??? i do that 2 times a day
I use 1 tsp. Instant Decaf. It adds the flavor but without the caffeine.


Posted by: freeman1504

Quote:
Originally posted by Jodi
I use 1 tsp. Instant Decaf. It adds the flavor but without the caffeine.
true...I WOULD do that, but I've been on a strawberry kick lately..so that doesn't mix well with coffee flavor..

and the only coffee stuff I have now is the left over grounds my mom left last time she was here....it kinda sucks when it gets all gritty doesn't it?


Posted by: Jodi




Posted by: freeman1504

indeed!


Posted by: oceangurl01

the nescafe that i use doesnt have anything (nutrition label on)


Posted by: oceangurl01

i did so bad yesturda! after my lunch (healthy lunch) i went to the freezer and had chocolate ice cream!! i know thats bad, but my body was craving for it and then i had one small cup cake ......
did that ruin my diet that ive been working on?


Posted by: freeman1504

well, yeah basically. You can have cheat days, but it's not a good idea to START off your diet by cheating, you'll never get anywhere!


Posted by: w8lifter

Yep...but just try to do better, get right back on your healthy diet


Posted by: oceangurl01

i am back on my health diet.. its just that day i went bad!
is it ok to eat broccli and celery 10 minutes before going to bed??


Posted by: oceangurl01

DP, what you mean eating 25 almonds is already cheating?


Posted by: freeman1504

Quote:
Originally posted by oceangurl01
i am back on my health diet.. its just that day i went bad!
is it ok to eat broccli and celery 10 minutes before going to bed??

I would say to try to eat some fatfree cottage cheese or something like that..


Posted by: w8lifter

Quote:
Originally posted by oceangurl01
DP, what you mean eating 25 almonds is already cheating?

It wasn't part of a full meal...it was a snack in between meals...snacking is a no-no


Posted by: freeman1504

Listen to the fitness-goddess oceangurl, she'll show you the way!


Posted by: oceangurl01

fat-free cottage cheese i love it!!!! i used to eat it everyday! now i dont, because its just like a bananna only eat it on carb up day right w8 , DP? or can i eat it today after my cardio? (only do cardio 20 minutes once a week) i used to do cardio 5-6 times a week!!!


Posted by: w8lifter

Actually OG....it's best not to snack....just try to stick to your regular meals....if you were hungry before bed then consider adding more veggies to your last meal.

You're right OG...cottage cheese on a cut isn't the best....but a half-cup on your carb up day won't be too bad if it keeps you on the rest of your meal plan w/o cheating ...for right now....


Posted by: oceangurl01

so you recommend 1/2 apple and protein shake (post workout meal) only cardio today! or just cottage cheese?

another question: my protein powder contains 2 grams of fat and 3 grams of carbs and 22 grams of protein.. do you recommend of adding 1 tbsp of cream (no carb) to my shake for more fat source??
and when should i eat my oatmeal, before or after my weight training?? 1/3 cup with one scoop of protein powder


Posted by: w8lifter

Quote:
Originally posted by oceangurl01
so you recommend 1/2 apple and protein shake (post workout meal) only cardio today! or just cottage cheese?

As I said above...I suggest cottage cheese only on your carb up day. I don't know what day that is. Remember meal composition....you never have just cottage cheese or just 1/2 an apple w/ protein....you need fat too. Eithr would be ok, personally, I'd go w/ the protein and apple, and throw in some cream or flax for fat

another question: my protein powder contains 2 grams of fat and 3 grams of carbs and 22 grams of protein.. do you recommend of adding 1 tbsp of cream (no carb) to my shake for more fat source??

Yes....2 tbsp actually

and when should i eat my oatmeal, before or after my weight training?? 1/3 cup with one scoop of protein powder

Of course you will have a fat source in there right? It doesn't matter which, before or after....up to you, but be consistent and only eat at meals. If you're weight training in the morning, make sure you have a least one meal before lifting.



Posted by: freeman1504

nice, I like the new avatar w8!


Posted by: oceangurl01

thanx w8! so, apple, cottage cheese, bananna, oatmeal and brown rice are only allowed on carb up days? and thats only 2 times a week


Posted by: Dr. Pain

You have NO carb-up days until we tweak you OG......not where we set your carbs!


DP


Posted by: w8lifter

Quote:
Originally posted by oceangurl01
thanx w8! so, apple, cottage cheese, bananna, oatmeal and brown rice are only allowed on carb up days? and thats only 2 times a week

No no no....I meant apple and cottage cheese in an earlier meal....not w/ the carb up.

But I guess no carb up till your tweak


Posted by: oceangurl01

so i can eat apple and cottage cheese on any day i want?
what you mean till i tweak?


Posted by: w8lifter

OG....wanna post what you ate yesterday?


Posted by: w8lifter

Quote:
Originally posted by oceangurl01
so i can eat apple and cottage cheese on any day i want?
what you mean till i tweak?

No...what were we saying earlier? You asked if you could have cottage cheese...I said not really, but if you wanted to have it on a carb up day, once a week (not in your carb up meal) it would be okay assuming you didn't cheat the rest of the week.

A tweak is a slight change in your diet....it keeps progress coming and keeps your body guessing so it continues fat loss.


Posted by: oceangurl01

so when my body get used to a low carb for 3 days in a row and the forth day is carb up thats when fat loss comes?


Posted by: freeman1504

oceangurl, how old are you?


Posted by: oceangurl01

20


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
so when my body get used to a low carb for 3 days in a row and the forth day is carb up thats when fat loss comes?
NO, we are trying to make fat loss a continous event...reread carb/ups, tweaks and fat loss please...

And your program DOES NOT HAVE carb-ups yet!

DP


Posted by: Dr. Pain

OG..you NEED to post your meals on a daily basis.....because as far as we know..you are not getting this. I am not saying this to be mean.......I 'm saying if you want help understanding the fat loss process.......we need to "show" you what you are doing wrong or right......

DP


Posted by: oceangurl01

what if im doing 30-40 carbs on sun,mon,tues,thurs,fri and 50-60 carbs on wed and sat????


Posted by: w8lifter

Originally posted by oceangurl01
i usually have 2 protein drinks a day..
now i might have 1.5 scoop with cream in the morning before school. and have an half an apple and nuts (almonds) after school while driving to the gym. and 1.5 scoop of protein while working out. and after workout, I'll have tuna or chicken breast with lots of green veggies. before going to bed i would have 4 egg white and one whole.. or isopure protein shake (low carb) and some cream or almonds.
is that ok????


Posted by: oceangurl01

thank you w8!


Posted by: w8lifter

OG...see how I arrange my meals into meal 1 and Meal 2 etc.....w/ serving sizes and times.....can you re write your meals from yesterday in that format please?


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
what if im doing 30-40 carbs on sun,mon,tues,thurs,fri and 50-60 carbs on wed and sat????
What if your plan says to do 70 a day?


DP


Posted by: Dr. Pain

Quote:
Originally posted by Dr. Pain
You don't need to carb on 70-80...we may give you a cheat meal after a while

Why are you getting 25 P when we asked you to get 30?

Quote:
1540 calories

180 P
70 C
60 F

3 meals 30 P 20 C 10 F
2 meals 30 P 15 C 10 F
1 meal. 30 P 00 C 10 F
We will change your program when you have been consistant for a few weeks....3-5 weeks.....no need for you to worry about that now...we are resetting your compromised metabolism.


Posted by: Dr. Pain

That is the 4th time for that to be posted.....

OG....you are screwing up......allowing your macronutrients and calories to go too low.....we will not be able to tweak you....or help you further....you will stall!

DP


Posted by: Jodi

Quote:
as i stated in other threads, i have to be at school on mondays from 7:30 am - 9:30 pm do you have any meal plans for me? i usually when im at home or work i eat tuna, chicken and brown rice and all that good stuff. but when im at school i cant take that with me.. anything i can eat or get from the store?
I don't understand why you can't open a can of tuna and mix it with some mayo and put it in a tupperware. Or put chicken and veggies in a tupperware and bring them to school. What do you think everyone does here when they are at school or work?


Posted by: Jodi

Another thing OG, you should schedule your meals to be eating in between classes. Get yourself a little cooler and right before your next class open up your tupperware of tuna and eat it. Bring raw veggies as well.


Posted by: freeman1504

TRUE! My girl Jodi knows what's up mudafukas!

I love this girl!


Posted by: oceangurl01

ok got the tuna and the chicken anything else?


Posted by: oceangurl01

what other fruits and veggies can i have ?


Posted by: freeman1504

broccoli is good...I like apples, but I don't know the details of your diet, so don't listen to me much!


Posted by: oceangurl01

thanks for the reply... i think im just gonna have a problem with that one day of the week where im gonna have to be at school from AM - PM ( i have no food plans)


Posted by: freeman1504

try and bring some tupperware with good food in it....


Posted by: w8lifter

Quote:
Originally posted by oceangurl01
what other fruits and veggies can i have ?

OG....why do you ask the same questions over and over....read the shopping list that has been posted for you several times! It tells you what you can eat, including fruits and veggies!

The best thing to do is get yourself a little insulated cooler you can bring to school w/ you....pack it w/ several meals and you're good to go.


Posted by: P-funk

Quote:
thanks for the reply... i think im just gonna have a problem with that one day of the week where im gonna have to be at school from AM - PM ( i have no food plans)
tuna fish
harboiled eggs
protien powder and a bottle of water
if you are in college and your school cafeteria serves coffee( I'm sure they do) you can bring protien powder, buy a bottle of water and get some heavy cream from the coffee station.
apple
nuts
the possibilities are endless.

I am at work all day so I cook all my meals in the morning and throw them into plastic containers and eat them through out the day. It isn't that hard.


Posted by: oceangurl01

thank man that helped!


Posted by: oceangurl01

i eat lots of green salad (add tuna or chicken with it) is it ok to add vinegar into my salad? or is there carb in it???
what about tofu ? is ok to eat


Posted by: freeman1504

ewww, ok, I used to be vegan so I would only eat tofu. I am not gonna lie, it wasn't that good. So, if you do eat meat (chicken, fish, etc.) why it a shitty substitute?!? uke:


Posted by: freeman1504

oops I meant


Posted by: w8lifter

Vinegar is awesome to add ....try apple cider vinegar or balsamic vinegar.


Posted by: oceangurl01

i love having my wonderful salad! i can eat it everyday and not get tired of it!
chicken breast
lettuce (lots of lettuce !!!! i love it)
broccli
celery
green beans
parmasion cheese 1 table spoon
lots of apple vinegar
garlic powder

(steam all veggies and chicken together + except for the lettuce )
then mix with lettuce and add some olives and parmasion cheese, vinegar
try it its yummy!!!!! (you can make it with eggs intstead of chicken)


Posted by: w8lifter

Sounds yummy OG


Posted by: Dr. Pain

Sounds better w/flax oil!

DP


Posted by: oceangurl01

ill try that too!
is it ok to eat half a head of lettuce a day?? or thats too much ?
canned sardines ok to eat?? the nutrition value per can is: 21 protein, 3 fat, 3 carb, 3 fiber
can i eat two cans for a meal with some green veggies to add it up to more than 30 grams of protein???


Posted by: Dr. Pain

Yes, Not too much, more if you want, Yes, and Yes

DP


Posted by: oceangurl01

i can eat one full head of lettuce and broccli as much as i want ???
but dont they have some carbs in them too?? i know we dont add greens carbs, but why not ?? ( i know they got fiber but its not all fiber)
one cup of coffee, does it have carbs???


Posted by: Dr. Pain

Limit Brocoli and other "green" veggies to 1 1/2 to 2 cups per meal...greens as in lettuce/salads are unlimited, don't worry why we don't count them......

No carbs in coffee, search the word here my name or w8's for pro's and con's

DP


Posted by: oceangurl01

search for what? search where?


Posted by: oceangurl01

im sorry, but if it has 3 grams of carbs and no sugar and lots of protein, why can i use it? there is the hot cereal has 12 grams of fiber and 3 grams of carbs and no sugar, is that ok?? oats got more carbs than keto and the rest of atkins cereals? can you guys explain to me why?


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
search for what? search where?
Coffee..up above, use the search feature, HERE at IM

DP


Posted by: w8lifter

First...when asked to search....that means here...there's a search button at the top....user name w8lifter or Dr. Pain....lots of info in nutrition for you....pick a word and search.

Like now...you could search the word "soy" because that's what's in keto-crisps. OG....once in a while is going to be okay....but you can't eat that as a regular part of your meals....another search term: "sugar alcohols".

It's still a processed food, despite it being low carb....we're going for optimal health and lifestyle eating ....not a diet!


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
im sorry, but if it has 3 grams of carbs and no sugar and lots of protein, why can i use it? there is the hot cereal has 12 grams of fiber and 3 grams of carbs and no sugar, is that ok?? oats got more carbs than keto and the rest of atkins cereals? can you guys explain to me why?
Slow cooking oats are different! It's not about the carbs....often the CARBS are on purpose to regulate your thyroid and your metabolism!

DP

http://www.lifeservives.com


Posted by: oceangurl01

keto wont be my everyday meall! i just wanna try it and maybe have it once or twice a week thats all


Posted by: oceangurl01

meal # 1 1 1/2 protein powder, whipping cream


Posted by: w8lifter

Put serving sizes too (how much cream?)


Posted by: oceangurl01

meal # 1 1 1/2 protein powder, whipping cream
33 p, 10 f, 5 c
workout------

meal # 2 shrimp ( microwave) spinach, olive oil
30 p, 13 f, 1 c from spinach
meal # 3 fish fillet, lots of lettuce, apple vinegar, spices,
more shrimp, olive oil
30 p, 13 f, 0 c (is there any carb of what im eating)
meal # 4 gensoy protien powder, 0 fat 0 carb 25 p
whipped cream
25 p, 0 carb, 10 fat

is that ok ?????


Posted by: Jodi

wheres the slow burning carbs that you are suppose to be having?


Posted by: freeman1504

w8, don't you think she needs a post-workout shake?


Posted by: oceangurl01

jodi, i would have oatmeal, apple, and other slow burning carbs only twice a week in one meal.
like saturday i might add oatmeal or apple into my # 2 meal


Posted by: butterfly

Quote:
Originally posted by oceangurl01
meal # 2 shrimp ( microwave) spinach, olive oil
30 p, 13 f, 1 c from spinach
meal # 3 fish fillet, lots of lettuce, apple vinegar, spices,
more shrimp, olive oil
30 p, 13 f, 0 c (is there any carb of what im eating)
is that ok ?????
Are those fresh fish fillets, frozen, or what???


Posted by: oceangurl01

ya they frozen. and microwavable.......


Posted by: freeman1504

not the best choice. try to get fresh fish...and if you don't have time to cook it, try making it the night before or earlier in the week..cook a bunch at once and then wrap and refrigerate the rest.


Posted by: oceangurl01

i know... i dont always eat them! im usually eating shrimp, sardines, tuna, chicken breast, turkey


Posted by: oceangurl01

ok, my meals for today! sunday ( no workout)

meal # 1 3 egg whites and 2 yolk
lean ham (turkey)
cooked liver
1/2 serving of peanuts (shell)

meal # 2 protein shake, whipping cream

meal # 3 1 canned tuna, olive oil (some celery)

meal # 4 chicken, lettuce, celery, broccli

total: protein ~ 117 grams
carbs~ 16 grams (not counting the veggies)
fat~ 55 grams

my carbs are low because i didnt go to the gym today!


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
ok, my meals for today! sunday ( no workout)

meal # 1 3 egg whites and 2 yolk
lean ham (turkey)
cooked liver
1/2 serving of peanuts (shell)

meal # 2 protein shake, whipping cream

meal # 3 1 canned tuna, olive oil (some celery)

meal # 4 chicken, lettuce, celery, broccli

total: protein ~ 117 grams
carbs~ 16 grams (not counting the veggies)
fat~ 55 grams

my carbs are low because i didnt go to the gym today!
That's only 1027 calories....way too low...and although "what" you are eating has gr8ly improved since you have been here....

...your metabolism Wiil NOT if you eat this way.

And when you have "bigger eating days"....your body will want to "store fat" because it thinks you are going to starve it again!

JMHO


DP


Posted by: oceangurl01

so what should i add to my meals???


Posted by: oceangurl01

meal # 4 i had another serving of peanuts


Posted by: oceangurl01

my meals for tomorrow

meal # 1 1 scoop protein shake, cream (whipping cream) before school.
meal # 2 2 serving of tofu cheese
3 egg whites, 1 yolk
celery
meal # 3 1 scoop protein shake, cream (whipping cream) 30 minutes before i finish my workout

meal # 4 1 can tuna, 1 slice fat-free cheese (melted)
1/2 serving peanuts (shelled)
lots of veggies (green) with vinegar
7 small olives = 1 gram of carb, 1 gram of fat


have starbucks coffee or some tea from starbucks

p ~ 101
c ~ 16 ( veggies not included) and starbucks not included... no carbs in plain coffee or tea right????
f ~ 55

my workout ~~~ lower body
walking lunges ( 6 sets) with 10lbs weight
seated calves (5 sets)
standing calves (5 sets)
3 other machines i dont know what they called ( 5 sets each)

work on ABS
lower ( 5 sets) 20 reps
upper (5 sets) 40-50 reps
and some of the excersie ball


Posted by: w8lifter

Eat MORE of what you're eating...cause now you're eating the right foods...just not enough. And add some carbs!

If you posted serving sizes it would be much easier to help you!

We can't tell you how much more cream to have if we don't know what you're having now.


Posted by: Dr. Pain

Quote:
Originally posted by oceangurl01
Dr. Pain, you saw my meals and you said thats too low!
my carb intake is low now! what happens if i have 50-70 grams of carbs 2 times a week? would that make me gain weight back??
( at the 50-70 carbs day i would have apple, oatmeal, brown rice)


IT'S NOT ABOUT WEIGHT! It's about Body Compostion!


Quote:
Originally posted by w8lifter
OG You are not getting enough calories...THAT is what is making you fat.....not 70 g of slow burning carbs a day!!!

Apple, oatmeal, brown rice are all good carbs....please add them to your meals every day and start eating for Health and you may just start losing fat! You should be concerned that you're not feeding your body enough food....it's only eating away at your muscles when you do that!
OG....this has to be done gradually, and you need a fifth meal ASAP, you are slowing your thyroid function and your ability to BURN fat......you will add 2-4 pounds, but it will NOT be fat...it will be water from additional glycogen.

You are in the same position as when you got here.....'Compromised Metabolism"...We can not proceed because your calories ARE TOO LOW...and we have NOWHERE TO GO!

You will notice in w8's journal....I asked her to reply to you....because it is too frutrating for me...YOU DO NOT LISTEN.....had you done the first program I designed for you (individually, and only for you) you'd be in the midddle of your Second Program right now (First tweak) and losing Fat

And you'd be at 1500 plus calories, and have room for two more adjustments over the following 6-10 weeks. Now...as I have said....you have "nowhere to go" except starvation levels....which will tell your body to "Store fat" when ever food is in abundance (like a cheat...or even a higher calorie day), and deplete LBM because it is too costly on the body because of the limeted fuel you are consuming.

OG.....You need to go back and reread evertything since you came...for content and comprehension!

You have the option of doing things your way, or however you like, but I will not be talking w/you again until your calories are at least 10 per pound of BW for 5-7 days...then 11 for another 5-7 days, and then 12!

Your protein needs to be increased also, you need to post water....and get at least 5 meals.


Good Luck


DP


Posted by: oceangurl01

ok ill try this again:

meal # 1 3 egg whites, 1 whole, cream cheese, 1 serving peanuts

meal # 2 protein shake,whipping cream, 1/2 apple (post workout)

meal # 3 tuna, cheese, broccoli, lettuce, celery, califlower, olive oil, olives

meal # 4 shrimp soup! (shrimp, spinach, olive oil)

meal # 5 im not sure what to eat!!!! any suggestions????


Posted by: tigress

You still aren't posting your serving sizes. Or your totals. Why don't you sign up for

www.fitday.com

and start logging your food there?


Posted by: oceangurl01

1 serving of cream cheese
the veggies were 2 serving each!
shrimp 2 servings
1 can tuna
1 teaspoon of olive oil
7 olives


Posted by: oceangurl01

you know how im down to 20-30 carbs a day! would i gain weight if i add 1/3 cup oatmeal or apple to my 20-30 carbs (daily??


Posted by: w8lifter

Quote:
Originally posted by oceangurl01
you know how im down to 20-30 carbs a day! would i gain weight if i add 1/3 cup oatmeal or apple to my 20-30 carbs (daily??

OMG!!!!!!


Quote:
Originally posted by w8lifter
OG You are not getting enough calories...THAT is what is making you fat.....not 70 g of slow burning carbs a day!!!

Apple, oatmeal, brown rice are all good carbs....please add them to your meals every day and start eating for Health and you may just start losing fat! You should be concerned that you're not feeding your body enough food....it's only eating away at your muscles when you do that!



Posted by: Princess

GEEZ ARE YOU Illiterate????????????????


Posted by: P-funk



I'm sorry I shouldn't laugh but it is just to damn funny. OG, everyday I see you ask the same question about your diet in every forum (even the training forum!!!!???). Why don't you listen to everyone for once. In all honesty I can't believe w8 and DP still help you. I would have completely lost it a long time ago.


Posted by: Princess

LoL!

All I have to say is W8 & DP Have a lot of patients for this chick!


Posted by: butterfly

But w8... how is not getting enough calories making me fat


Posted by: Dr. Pain

Quote:
Originally posted by butterfly
But w8... how is not getting enough calories making me fat
The body's metabolism will slow to match the calorie deficiency (also compromising thyroid fuction),.... and if weight loss does not completely slow or stall out, when BW is lost....the body will preferentially choose LBM over fat. It will sacrifice the LMB as that takes calories, as in FOOD to preserve and maintain.

You see every pound of LBM can burn 30-50 calories a day. Fat requires very little energy to maintain.......if you starve the body.....not only will it hold on the fat stores to endure this famine....when calories are increased.....it will ADD to those fat stores to ensure survival throughout the next famine.

The triple Whammy is that the lost LBM....for those concerned with weight loss, instead of FAT LOSS, would have burned the "extra" calories, possibly BF calories had you not sacrificed it! JMHO


DP


Posted by: butterfly

Didn't you see the after that DP...

Or did you want to answer the question b/c you KNEW she'd ask it for real???


Posted by: Jodi

Quote:
Originally posted by Princess
LoL!

All I have to say is W8 & DP Have a lot of patients for this chick!
I would say they have had more than enough patience with OG! This goes on everyday and everyday DP & w8 answer her and then the next day she asks again.

I would go out of my fuqing mind!

I give DP & w8 alot of credit for helping people out like this for free!


Posted by: Dr. Pain

Here is a classic and true example, just happened today

C= Customer 5'3" 140 pounds....est 20-22% BF
DP = me

C: Do you have a Product called X-Rated Maximim Definition Formula

DP: No, you can't get Maximim definition with a pill

C: Well I get 2 hours of cardio everyday and eat healthy but I'm not able to lose any weight, I'm going on a cruise in one month and have to lose before it

So at this point we talk about thermos...and I start to explain Nutrition and sensible exercise to her

DP: How long have you been doing this much cardio

C: Years

DP: Is it working?

C: No

DP: What was you Healthy Breakfast? (I had first asked her how many times a day she ate.......and she didn't know...lol....finally said 2 to 3

C: Oatmeal

DP: Slow cooked or instant

C: Instant

DP: What else?

C: Nothing

So I explain a few things to her at this point...and then

DP: What did you have for lunch

C: Well I haven't had lunch yet (It was 2 PM)
I will probably have some chicken

So I explain how this is setting up fat storage....no matter what she eats

DP: Dinner?

C: She didn't answer........said it varies

DP: So you're barely eating, doing 2 hours a day of cardio. Is it working?

C: NO?

DP: You need to do some resistance training and decrease cardio, increase meal frequency gradually...etc..whole speech

C: Oh I do resistance training too...EVERYDAY...upper body then lower body then repeat...oh I take Sundays off and just do cardio

DP: how long have you been doing this for?

C: Years

DP: Same W/O

C; Oh Yes!

DP: Last time......IS IT WORKING?

C: um...no


At this point WARLORD and I nicely double teamed her .....she left with a whole new set of ideas which I'd say there is a 90% chance of her ignoring...and being overfat for life and eventually arthritic at an early age

and this happens every freakin day!

DP


Posted by: Dr. Pain

Quote:
Originally posted by butterfly
Didn't you see the after that DP...

Or did you want to answer the question b/c you KNEW she'd ask it for real???
Ann, you did sarcasm?

Damn fooled the hell out of me!

DP


Posted by: Princess

Quote:
Originally posted by Jodi
I would say they have had more than enough patience with OG! This goes on everyday and everyday DP & w8 answer her and then the next day she asks again.

I would go out of my fuqing mind!

I give DP & w8 alot of credit for helping people out like this for free!
Girl I TOTALLY AGREE W/ you!! I would go NUTS If I were them!! I read her Journal everyday...and I JUST WANT TO SCREAM Everyday..especially when I see her in other sections asking the same crap!!

w8 & DP~ You guys deserve GOLD MEDALS!!!!




Posted by: oceangurl01

you guys are so great!!!!! talking nice things about me


Posted by: oceangurl01

for what im doing my bf went down by 4 % for the past month
so i think im on the right track


Posted by: oceangurl01

Dr. Pain, w8 sorry if I was being pain in the
i just think if i go down to 30 carbs a day with 1500 cal a day would be faster for me to get to my results.

this is my journal and if anyone likes to make any comments on my meals or workout plans they are welcome.....


2/13/03

5:30 am meal # 1 1/3 cup of oatmeal, mixed with whipped
cream and 1 scoop of protein powder

6:00 am ( go to the gym and work on my lower body and ABS)

9:30 am meal # 2 1 scoop protein powder, whipping cream,
2 celery
1:00 pm meal # 3 4 ounces salmon (baked) ,salad (fresh: spinach, broccoli, lettuce, other greens)
( meal # 3 will be at a natural organic restraunt)

5:00 pm meal # 4 pork veal (cooked), more veggies from home

total : (so far) protein = 103
carb= 30
fat= 59


Posted by: w8lifter

Quote:
Originally posted by w8lifter


If you posted serving sizes it would be much easier to help you!

We can't tell you how much more cream to have if we don't know what you're having now.
Quote:
Originally posted by w8lifter
Put serving sizes too (how much cream?)
HOW MUCH CREAM ARE YOU USING!!

Quote:
Originally posted by oceangurl01
i just think if i go down to 30 carbs a day with 1500 cal a day would be faster for me to get to my results.
OG....do you understand that you're not even getting 1500 calories per day? You're getting between 1000-1200. It's too low.

Quote:
Originally posted by oceangurl01
for what im doing my bf went down by 4 % for the past month
so i think im on the right track
Just imagine how much you'd drop if you listened the first time!


Posted by: freeman1504

How are you measuring your bf% ???


Posted by: oceangurl01

the cream that im getting about 10 grams of fat
the calories thatyou guys are saying im taking between 1000- 1200 . its not! im eating lots of lettuce and broccli that adds calories too and im not posting that (because it doesnt count as a meal) (i snack on veggies all the time)

at the gym that i go to.... they check your bf %


Posted by: freeman1504

do they use calipers? or one of those electronic scales?


Posted by: w8lifter

But OG...it doesn't count be cause IT DOESN'T COUNT! Veggies, while good for you and essential....are not enough...we don't even add the veggies to our counts. You need to start consuming more food, in addition to the veggies your eating.


Posted by: freeman1504

...a quick aside: w8, you're looking damn good. pic is awesome! Keep up the good work, and if you ever compete down in Florida, let me know, I'll come cheer for ya!

OG, I think w8 knows what she's talking about here.


Posted by: oceangurl01

ok. ill try to change.. i changed my meals since i joined
i think its the electronic that they use at the gym.


Posted by: freeman1504

well, OG, the electronic scales that are used to "measure" BF% are crap. You need to get tested using calipers..


Posted by: oceangurl01

what are the calipers?


Posted by: freeman1504

Ummm, I don't know if there is a link to them somewhere on this site. But basically they're these little tools that measure your BF by taking measurements on your skin at different places on your body....if someone has some pics on here, help me out.


Posted by: oceangurl01

thats what they use! and they electronic


Posted by: freeman1504

ok, well I asked if they use those electronic scales. The ones you step on....sorry for the confusion.


Posted by: w8lifter

Quote:
Originally posted by freeman1504
Ummm, I don't know if there is a link to them somewhere on this site. But basically they're these little tools that measure your BF by taking measurements on your skin at different places on your body....if someone has some pics on here, help me out.


http://www.bodytrends.com/creharp.ht...269&PID=748676


Posted by: freeman1504

Ok, awesome. Now w8, just buy it for me and I'll REALLY think you're the greatest!


Posted by: oceangurl01

no, i dont step on anything! they use calipers just like you said!
is it true its better not to drink my protein shake before my morning workout?
i usually have my shake pre workout
then after workout ill have a high protein meal with fat and some carbs


Posted by: freeman1504

IMO, shakes are great for post workout, but you don't need anything to slow down absorption because your muscles need the protein right away. I eat a meal before my workout and then have a post w/o shake.


Posted by: oceangurl01

i try to have a meal in the morning before my workout, but sometimes i feel like the food is gonna even though i only simple food that is not too heavy


Posted by: freeman1504

well, you gotta give yourself time after you eat before you go and work out..I usually give it 45min to an hour, but that's just me



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