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First post on this site -- need help with cutting diet


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Posted by: WyoChic

Okay, I am 34, turning 35 in a month... 5'11" and I weigh 150 pounds..... I am a former long distance runner (averaging 10 miles per day six days a week.) I took up weight lifting five months ago and if my link works, you will be able to see the difference.

I am going to Vegas in a month and I want to strip some fat.... in a hurry!! I know losing fat fast is not recommended, but I would like to lose what is possible.....

Now I have changed my diet drastically from the carbs of a distance runner to protien etc. Lately my normal day looks like this:
Up at 4:00 one cup of coffee with half and half
5:00 gym walking on t.m for an hour
6:15 glutimine
7:00 one half of an the following: 2 whole eggs (ranch raised hens) six egg whites, two tablespoons ground flax. I scramble that with some cajun seasonings....
10:00 the other half of the above
12:30 salad with 5 oz of chicken breast and oil and vingar
3:00 hard boiled eggs (one whole and two whites) or some almond or macadania nuts
dinner is around six or seven depending on when I get home and where I sort of lose control.... I need structure here. I don't eat junk food, just too much food. Help!

Then I take a nap and am up at nine
10:00 go to the gym (there is no way I can go earlier and have a productive workout.... too many people at my gym earlier) and lift Monday - Wed. Thurs - Sat.
After lifting I have a whey shake with creatine

Any advice would be welcome.

My Progress I included the first two pictures so you would see the size, or lack thereof, of my arms. The other three were taken two weeks ago.


Posted by: MJ23

Yeah, get me a ticket to Vegas with you, and I will make sure you turn into a Fat burning machine,

my exercises never fail


Posted by: DaMayor

Welcome!
Why do you want to cut? What's the goal here?

Oh, and ignore little pimp daddy up there....didn't realize he was cutting in line.


Posted by: Prince

by looking at the pics I do not see much fat?

One thing about your diet that is bad is you're awake for 3 hours and all you have is a cup of coffee.

Do you know what your total calories are? (they seem low)


Posted by: DaMayor

I second the motion.


Posted by: MJ23

Quote:
Originally posted by DaMayor
Oh, and ignore little pimp daddy up there....didn't realize he was cutting in line.

Who...


Posted by: Bladezz

Do you carry most of fat on your bottom half (thighs legs)??

Cuz I don't see it either

I think you are like me, overtrained and no muscular definition
due to that fact. You want more muscles right? Arms defined and bulked ??

I think you have to bulk up first (up calories & define ratios) and lift heavy...but this is my opinion

Ask DR.Pain, he can help ya!




Posted by: WyoChic

Yeah, I carry it in my lower half.... I am 20% bf (as of three weeks ago) blech!
I know you can't tell from the first two pictures, but believe me, my upper body is much more massive than it used to be.... I guess I was hoping for some diet tweaking to help strip off some flab..... I will want to go heavy again and add more size, but I would like to lose some flab first and my trip to Vegas was just sprung on me....


Posted by: WyoChic

Quote:
Originally posted by Bladezz


Ask DR.Pain, he can help ya!
So how do I go about getting his help????



Posted by: lina

Hiya!

Welcome!

You look great already but you say you need to shed lower body fat?

I don't see that you are eating enuf protein in some meals... so that could also lead to being famished at dinner time. What do you normally eat for dinner? You may think it is too much food but to us it may not be..




Posted by: Bladezz

I am sorry, my fault - I thought you were a regular. Just noticed "newbie" under your name

Dr.Pain is a moderator, he and W8 can help with that. Go to main page and private message him ("pm" under his name). He will outline ratios of macronutrients, based on what your goal is, "fat loss".

In my opinion, I think all you have to do is up your protein bigtime to about 140-170grams per day. When you workout afterwards do you feed your muscles...you should do this RIGHT AFTER with a high protein/low carb shake. Also, lifting heavy will build muscles faster than lifting light and thus will enhance fat burning process.

But like I said, if you overdo it w/cardio (like us bottom heavy girlz often do - cuz it works) we sacrifice development and gaining muscle tissue.

That is my current goal and I am stuck...trying to minimize muscle loss and gaining upper body mass utilizing little cardo, heavy weights and tweaking my diet (biggest prob).

Hope this helps ya!


Posted by: MJ23

Quote:
Originally posted by WyoChic
So how do I go about getting his help????
Well, I am Dr. MJ and you need to send me a PM with your street address ASAp



Posted by: Bladezz

heeheee


Posted by: Prince

Quote:
Originally posted by WyoChic
So how do I go about getting his help????
I guess if he wants to help you he will reply to your posts.


Posted by: Bladezz

He will too help her ....if she asks.

There are many threads, and many ask for his help so it may take a day WyoChic.




Posted by: WyoChic

Thanks all of you.... I guess I might just ask him to take a look at this thread if/when he has time..... In the meantime I will work on upping the protein.
I am lifting heavy and I work each body part once a week.

Again thanks for all of your suggestions, this site is awesome!


Posted by: Dr. Pain

Quote:
Originally posted by WyoChic

Up at 4:00 one cup of coffee with half and half
5:00 gym walking on t.m for an hour
6:15 glutimine
7:00 one half of an the following: 2 whole eggs (ranch raised hens) six egg whites, two tablespoons ground flax. I scramble that with some cajun seasonings....
10:00 the other half of the above
12:30 salad with 5 oz of chicken breast and oil and vingar
3:00 hard boiled eggs (one whole and two whites) or some almond or macadania nuts
dinner is around six or seven depending on when I get home and where I sort of lose control.... I need structure here. I don't eat junk food, just too much food. Help!

Then I take a nap and am up at nine
10:00 go to the gym (there is no way I can go earlier and have a productive workout.... too many people at my gym earlier) and lift Monday - Wed. Thurs - Sat.
After lifting I have a whey shake with creatine
Welcome to IM

You were not specific about dinner, but it looks like not enough food...and you are right...you do need structure.....

Meal timing, portioning, composition, etc....

We are going to send you reading first...please read the links at the beginning of this thread:

http://www.ironmagazineforums.com/sh...?threadid=5121


DP


Posted by: WyoChic

Hi Dr. Pain, thanks for taking the time to help.... I need it! I read a lot of the those posts prior to posting... I have learned a lot from them.... but I have so many facts, thoughts and preconcieved notions floating around in the brain bucket..... I thought maybe it would be easier to cut through the clutter with a specific request for assistance. (I honestly thought I was on track.... just needing some tweaking and some butt kicking!!!) I have come a long way since the first of the year when I was the absolute queen of non-fat products! Now it is carbs I am supposed to guard against!!!! (luckily I discovered a number of years ago that I had a wheat allergy, so bread had already been nixed from the diet.)
You are right dinner is the sticking point. What I need is some structure..... something I can look at and stick to with no wiggle room!@!!!!

And to start with, I need someone to be accountable to.... my friends in the real world all think I look 'fine' and I think secretly they would all like it if I just behaved like them and didn't work out or worry about my diet at all!

Finally, I would like to some day compete in a figure contest, don't know if that is a realistic goal or not.....

Thanks again!


Posted by: w8lifter

Quote:
Originally posted by WyoChic


And to start with, I need someone to be accountable to.... my friends in the real world all think I look 'fine' and I think secretly they would all like it if I just behaved like them and didn't work out or worry about my diet at all!
Then maybe you should start a journal?


Posted by: Dr. Pain

Up at 4:00 one cup of coffee with half and half
5:00 gym walking on t.m for an hour

Notion is that cardio on an empty stomach, with the lipolytic effect of caffeine helps burn the FFA acids from fasting.....if you are insulin reistant......hence the pear shape gynecoid fat accummulation on the hips and thighs....the half and half is counterproductive..and in many cases so is the cardio for compromised metaboisms.......not getting enough nutrition and your body holding onto fat to survive


6:15 glutimine
7:00 one half of an the following: 2 whole eggs (ranch raised hens) six egg whites, two tablespoons ground flax. I scramble that with some cajun seasonings....

like Prince said...3 hours before food..sets you up for lipogensis, your body thinks youre gonna starve it...and wants to store more fat ...also.....for your BW.....this is not 2 meals...this is 40 grams of protein, about 1 good meal once you transitioned back to more food

10:00 the other half of the above

yeah..above


12:30 salad with 5 oz of chicken breast and oil and vingar

best meal. but depends whether that is cooked w8 or raw w8

3:00 hard boiled eggs (one whole and two whites) or some almond or macadania nuts

NOT a meal


dinner is around six or seven depending on when I get home and where I sort of lose control.... I need structure here. I don't eat junk food, just too much food. Help!

Not good here, but you mention that, ALL MEALS MUST BE A BALANCE OF MACRONUTRIENTS, PROTEIN, FAT, and FIBER, and SOME CARBS at selected meals and of a selective kind......and this timing sets you up for too long of a period till your next meal.....also metioned in the preceding posts

Then I take a nap and am up at nine
10:00 go to the gym (there is no way I can go earlier and have a productive workout.... too many people at my gym earlier) and lift Monday - Wed. Thurs - Sat.

After lifting I have a whey shake with creatine

This late at night...this shake should be carb free...about 35-40 grams of protein and 15 grams of fat from cream or flax, same on days you don't lift

Any advice would be welcome.

Changes...like more food and better frequency should be made slowly...and at least 4-5 liters of water are/will be needed...If you revise this and start a journal, we can help you more


DP


Posted by: WyoChic

Quote:
Originally posted by Dr. Pain
Up at 4:00 one cup of coffee with half and half
5:00 gym walking on t.m for an hour

Notion is that cardio on an empty stomach, with the lipolytic effect of caffeine helps burn the FFA acids from fasting.....if you are insulin reistant......hence the pear shape gynecoid fat accummulation on the hips and thighs....the half and half is counterproductive..and in many cases so is the cardio for compromised metaboisms.......not getting enough nutrition and your body holding onto fat to survive

Yep, I learned this the hard way.... for years my morning cardio consisted of 7-10 miles of running in the great outdoors in Wyoming and then....... no eating until at least noon and here is the capper.... for the whole day only 100 calories per mile run. So seven mile day, seven hundred calories...... Gotta make a lot of changes.....

6:15 glutimine
7:00 one half of an the following: 2 whole eggs (ranch raised hens) six egg whites, two tablespoons ground flax. I scramble that with some cajun seasonings....

like Prince said...3 hours before food..sets you up for lipogensis, your body thinks youre gonna starve it...and wants to store more fat ...also.....for your BW.....this is not 2 meals...this is 40 grams of protein, about 1 good meal once you transitioned back to more food

Grrrr!! I thought I was doing so much better!!!!

10:00 the other half of the above

yeah..above


12:30 salad with 5 oz of chicken breast and oil and vingar

best meal. but depends whether that is cooked w8 or raw w8

Cooked weight

3:00 hard boiled eggs (one whole and two whites) or some almond or macadania nuts

NOT a meal
Tough to get a real "meal" at this time, in a hectic office.... so maybe a low carb meal replacement shake?????

dinner is around six or seven depending on when I get home and where I sort of lose control.... I need structure here. I don't eat junk food, just too much food. Help!

Not good here, but you mention that, ALL MEALS MUST BE A BALANCE OF MACRONUTRIENTS, PROTEIN, FAT, and FIBER, and SOME CARBS at selected meals and of a selective kind......and this timing sets you up for too long of a period till your next meal.....also metioned in the preceding posts

Then I take a nap and am up at nine
10:00 go to the gym (there is no way I can go earlier and have a productive workout.... too many people at my gym earlier) and lift Monday - Wed. Thurs - Sat.

After lifting I have a whey shake with creatine

This late at night...this shake should be carb free...about 35-40 grams of protein and 15 grams of fat from cream or flax, same on days you don't lift
Well I got one part right!!!

Any advice would be welcome.

Changes...like more food and better frequency should be made slowly...and at least 4-5 liters of water are/will be needed...If you revise this and start a journal, we can help you more


DP
Okay, so tomorrow I will get on fitday and get the lowdown on the food I eat and then start a journal.... Thanks so much!!!!



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