need advice [Forum Archive]

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need advice

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Posted by: Isbe

Hello everyone this is the first post to the board. To give anyone who is reading this background information. About 4 months ago I weighed around 333 pounds and with lots of cardio and dieting I am down to 250. I know when I lost the weight I had lost almost all muscle because I lost the weight to fast. My question is what now? If you were me how would I continue to loose fat and not muscle. I have begun to lift weights 3 days a week MWF and cardio every morning for around 60 minutes. I have also changed my eating habits big time. Instead of starving myself I eat lots of lean protein like chicken breasts and Turkey and other healthy weight meats. I have read a lot on this board for help but I never read any posts about anyone in my shape so I was wondering if anyone would give me advice on if I am doing the right thing or even on the right track.

Posted by: calalily1972

A list of what your eating per meal would be helpful.

And welcome to IM!

Posted by: Isbe

This is close to what I eat in a day

Monday

8:00am
3 eggs and 4 egg whites
Whey Protein shakes about 2 scoops about 35 grams of protein
Water

11:00am post workout
Another shake with 2 scoops of whey protein with Flax oil and heavy whipping cream
Water

2:00pm
Can of tuna with fat free mayo mixed in with flax seeds then I spread it on harvest bakery crackers around 4 crackers. Drink water with the meal

5:00pm
2 chicken breasts and brown rice or a sweet potato and water

8:00pm
Another shake the same as my other shakes

I have only been on a diet like this for around two weeks I am going to start to get lean stakes in my diet as soon as I get to Sam’s. I still have a lot of fat on my body I want to loose that and add lean muscle. I work hard at the gym and lift right and I am focused and my cardio in the mornings I do religiously 5 days a week to continue to loose fat. Is there more I can do. Should I consume less in a day to continue to loose weight or eat more to promote lean muscle I am not sure.

Posted by: calalily1972

First of all your doing WAY WAY too much cardio. Overdoing the cardio burns away your precious muscle.

Read this

And this

It will explain alot about cardio.

Your meals are actually pretty impressive, but ditch the FF Mayo and use full fat mayo or even better Safflower mayo which can be bought in Health Food Stores. Also get rid of the crackers, nothing but usless carbs and will not help in your fat loss

Posted by: calalily1972

Are trying to carb deplete?

I'm sure DP and or w8 will have some good advice to offer as well. There the pros here, I'm just trying to help.

Posted by: Isbe

Right now I do not really now what I am doing. I have only been doing this diet thing right for about 2 weeks. Before that I was starving myself to lose weight and that worked but I lost a lot of muscle. Should I eat more carbs or just keep what I am doing. I have read the cardio articles I well slow down on them and see what my results are after about 4 months of just hitting the weights big time. Thanks for the info so far.

Posted by: calalily1972

Well basically you have 2 choices. Either carb deplete, meaning 30 carbs a day or less for 4 days and then on the last meal of day 4 you carb up.

carb up

Or, you eat enough carbs through your meals each day that you don't need to carb up.

It looks like you've been depleting now for a few weeks which definately means you need to carb up soon.

Meal 1 looks like it has too much protein. You should try splitting that into another meal and add a few more egg whites onto meal 1. Also, try and get more real food in and less shakes. Shakes should only be used to supplement not take the place of real food. And where are the green veggies?

Posted by: Isbe

You are right about the vegetables. I well go to the store tomorrow and pick some up. In the morning could I have a steak and eggs one morning and then a shake with one scoop on whey protein and eggs the next and mix things around a little. When I pick up the steaks I well eat more real food and less protein shakes I well still rely on two shakes a day. Pre and post workout mostly for the shakes. I well try to mix carbs in more so I do not need to carb up. Should I stick with brown rice and sweet potatoes and white potatoes are there some other carbs that I should concentrate on the would help me more. I am a newbie to this good diet thing that is not hard to tell.

Posted by: calalily1972

Your picking up very well. Definately add more veggies. Of course you can mix things around. Here is DP and w8's grocery list that may come in handy. Also, skip the white potatoes and stick withs Oats, Sweet Potato, Brown Rice, Berries, Apples, peaches & grapefruit for your carb choices. Whatever you do get some carbs in you soon.

Quote:

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

Posted by: Isbe

Thanks for all your input I well do the best I can to implement everything that you talked about in my diet and I well check back to this board often to update everyone on my long journey to better health.

Posted by: Dr. Pain

Jodi for Journal Mod!

Posted by: w8lifter

Quote:

Originally posted by Dr. Pain
Jodi for Journal Mod!

I don't think we need any more mods in journal, lol! Though if we did....Jodi'd rock

Posted by: kuso

Besides which...this is the Diet & Nutrition forum!!!

Posted by: Dr. Pain

I know.....just that I think Jodi deserves "Honorable Mention" for helping so many and being so supportive, mostly in Journals and here!

Posted by: calalily1972

LOL thanks guys, but thats ok. I just like helping if I can.

Posted by: bekahleigh23

yeah....great advice Jodi. good job girl

Posted by: plouffe

eatttttttttt...

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