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sara's new plan

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Posted by: sara

Im new at this.. ill tell you about myself
20 yrs old.
female
120 lbs
height: 5'3 or 5'4
bf last measured 3 weeks ago 20%

ive been on a 20-40 carb diet for the past few months and its working great! but ive noticing im losing energy and im not having the right food..my workout routine : 2 times a week upper body, 2 times a week lower body.. and ABS every time im at the gym (4 times a week)
my plans is to maintain my body weight and decrease my bf down to 12% ..... i would do whatever it takes to get there soon.. is there anyone that can help me here??
thanx


Posted by: sara

tomorrow's meal plan: sunday 3/9/2003

MEAL ONE (PRE-WORKOUT) 9:00 AM

1/4 CUP OAT.
1 SPOON ORGANIC PEANUTBUTTER
2 EGG WHITES, 1 YOLK
HALF SCOOP WHEY PROTEIN
(MIX ALL TOGETHER)!!!
P ~ 27, C~ 17, F~ 14

TODAY'S WORKOUT @ 10:30 AM
UPPER BODY
ABS

MEAL TWO 1:00PM
POST WORKOUT

1 APPLE
1 SCOOP PROTEIN POWDER
2 HARD BOILED EGGS
P~ 32, C~ 23, F~ 12

5:30 PM (AFTER WORK MEAL)
MEAL THREE
8 OZ. OR MORE THAN THAT..>CHICKEN BREAST
BROCCLI
1 CELERY STALK
2 GREEN ONIONS
LETTUCE
1 SPOON OLIVE OIL
P~ 32 OR MORE, C~ 0???, F~ 20

8:30 PM
MEAL FOUR
1 CAN TUNA
1 SPOON OLIVE OIL
LETTUCE
P~ 32, C~ 0, F~ 17

TOTAL: P~ 123, C~ 40, F~ 64
ANY COMMENTS?


Posted by: w8lifter

Quote:
Originally posted by sara


TOTAL: P~ 123, C~ 40, F~ 64
ANY COMMENTS?

Yes....I'd suggest you read this journal because I think all the advice given in it would probably apply to you as well

Welcome to IM....Sara.


Posted by: sara

thanx... so i need to go up 70 carbs daily.. that would still keep me in same weight and reduce my bf ?


Posted by: Dr. Pain

LMAO!~

yeah...welcome Sara


DP


Posted by: Dr. Pain

Quote:
Originally posted by sara
thanx... so i need to go up 70 carbs daily.. that would still keep me in same weight and reduce my bf ?

Nope...I'd say you've messed up your metabolism (again) by being "to low" ..."to long"....we can't help people that don't listen/learn.......... and post their journal specific questions in other people's journals.

DP


Posted by: Fit Freak

I also think you need to increase the number of meals...go less time b/w eating. I would also slightly increase protein...to about 175 grams. Try carb-ups or carb cycling of some sort. I agree you may have altered your metabolism. What about cardio...do you do any? I also think your breakfast needs to contain more calories....a very important meal to boost the metabolism for the day.


Posted by: sara

thanx fit freak! can you make one meal log for me?


Posted by: sara

Can anyone give me workout and meal routines that I will follow?


Posted by: mmafiter

Quote:
Originally posted by sara
Can anyone give me workout and meal routines that I will follow?
I'm going to give you the best advice anyone on here will give you. You ready?

Go to this woman's journal, Oceangurl's journal and follow the plans and advice SHE was given.

You see, she has a similar bodytype as you, and also has the same goals. Same IP, but that's another story.

Anyway, Sara, if you really want people to help you, do what you say you're going to do. Show them you're serious. Follow the advice given to OG, and instead of making the same mistake she did, don't repeatedly ask the same questions over and over again, when multiple people give you the answer.

Quote:
Can anyone give me workout and meal routines that I will follow?
Look at what you wrote there and live it. Follow the advice already given to OG and you will be well on your way.

Do NOT go to other people's journal's and ask questions about yourself. That's what YOUR journal is for.

Do NOT highjack threads by discussing a totally irrelevant subjects than the one being discussed. Start a new thread.

Do NOT repeatedly ask the same questions over and over. This makes people feel you are ignoring them.

If you take the time to research the answers to questions you have, you will find it's most likely already been asked many times. If the knowledgeable people on this board see you putting at least SOME effort into your own life, they will probably help you.

Here's your big chance Sara. You can heed my advice and grow and achieve your goals, or you can fall into the same trap as many people do, who don't listen and don't think for themselves. You have a brain, use it.

Welcome to Ironmag, one of the best forums out there, don't waste this opportunity, use this tool to get what you want.


Posted by: Fit Freak

I agree with the above advice but to give you an example I will post a sample meal plan:

M1:
2 Eggs with 4 Egg Whites
1/2 Cup (raw measure) oatmeal

M2:
5oz Chicken Breast
3.5oz Sweet Potato
1 Cup Vegies with 1 tsp Butter

M3 (use this as post-workout):
1.5 Scoops Whey Protein
1 Tbsp Flax Oil
5 Strawberries

M4:
5oz. Salmon or another type of 'fatty' fish
2 Cups Steamed Vegies (brocolli, cauliflower, brussel sprouts, etc)

M5:
Tuna (6oz can)
1 Tbsp Full Fat Mayo or 1 Tbsp of healthy oil (depending on taste preference) with chopped celery/tomato
2 Cups Salad or Vegies

Protein - 170grams
Carbs - 65 (without vegie counts)
Fat - 65
Cals - 1525

Now...this is only an example of one day...your actual plan will depend on what you like to eat and when and how often (intense) you train. The important thing is to include protein, healthy fat, and some carbs (slow burning or vegies) in every meal.

I would also cycle my calories/carbs to keep the body guessing.

Hope this 'day' will help you figure out a weekly plan.


Posted by: Fit Freak

One more thing....Sara...what exercises are you doing for your upper/lower workouts and also...what about some cardio???


Posted by: Prince

also, sara maybe this site will be of help if you are not already using it: www.fitday.com

you can create an account (it's free) and log your daily meals to get a daily macro/calorie breakdown.


Posted by: sara

thanx fitfreak, prince! i will take your advice!
i weight train 4 times a week. and cardio once a week


Posted by: Fit Freak

If you've been dieting now for a while you may want to try adding some additional cardio to get you closer to your goal...maybe try cardio on your non-lifting days.


Posted by: sara

now i only can go to the gym 3 times a week! ( i hate it!!!!!) i wanna go at least 4-5 times, but my work and school in the way... anyone have suggestions what i should workout on these 3 days??? mondays, wed, fri


Posted by: P-funk

Here is an idea:

mon-chest,delts,tri's

wed-back,bi's,traps

fri-legs


Posted by: butterfly

Welcome Sara

Good luck with reaching you goals!


Posted by: Britney

Welcome again OG, er..um, I mean Sara


Posted by: lina

Quote:
Originally posted by Britney
Welcome again OG, er..um, I mean Sara
good one!


Posted by: Fit Freak

I would do alternating upper and lower body workouts. For example:

Week 1 - Monday (upper) / Wednesday (lower) / Friday (upper)
Week 2 - Monday (lower) / Wednesday (upper) / Friday (lower)
Repeat

Specifically I would recommend some type of circuit style of weight training followed by cardio...this way you can accomplish everything with one trip to the gym. The circuit training with weights will speed up your weight training and give you plenty of time to do your cardio.


Posted by: Fit Freak

One more thing...train abs every workout...at the end of your circuit.


Posted by: sara

thanx fitfreak--- i will try the alternating style.. you said i would be able to do cardio the days that im at the gym? 3 times a week cardio right? how long of a cardio?


Posted by: Fit Freak

It's a personal choice...some like to do high intensity interval training...others a longer and slower but steady pace.

IMO...alternate b/w HIIT and longer sessions each workout. The HIIT sessions should be about 25 minutes and the steady pace sessions about 40-45 minutes.

This should prevent your body from adapting and keep the gains coming. Make sure you do your cardio AFTER your strength training.


Posted by: sara

ok.. i did lower body today:
squats
leg curl
walking lunges with 10lbs
leg extension
seated calves
standing calves
( i did 5 sets of each workout 12-15 reps)
ABS:::
side 5 sets with weight
crunches 5 sets (till maxout)
leg raise ( 3 sets)

i didnt do cardio today.. next time im at the gym ill do at least 20 minutes cardio after my training


Posted by: Fit Freak

No cardio....on leg day....good call I only do about 5 or 10 minutes of VERY light walking or biking after legs before I stretch ONLY for the sake of removing lactid acid...find it helps to minimize soreness.

That sounds like a well-balanced leg workout...the only thing you could consider adding is another exercise for hams...stiff-legged deadlifts (SLDL). The hamstrings cross two joints and therefore should be worked from the hips (SLDL) and knees (curls).

Sounds good overall though...keep it up!


Posted by: sara

thanx fitfreak! what you recommend for my pre workout meal?


Posted by: sara

3/17/03 meals

# 1 1/3 oats
2 whole eggs
2 whites
1 slice cheese

# 2 protein 1 scoop
2 spoons whiped cream
1 apple

# 3 shrimp
1 sardine
veggies (1 stalk celery, broccli, lettuce)
1 spoon parmasion cheese

# 4 last meal (around 7 pm)
1 can tuna
1 table spoon butter

total:
protein> 107
fat> 60
carb>50
cal~~~~ 1300
(no workout today) i will have to work


Posted by: Fit Freak

Sara...your carbs and fat look ok but you need to increse the protein by another 60 grams or so......aim for five or six meals/snacks each day with 30 grams or so of protein per meal.

Make it your goal to eat every 3 hours.

As for my suggestion for a pre-workout meal I like to have a shake....digests easily.

1.5 Scoops Protein (30-35 grams of protein) combined with 16oz water, 5 strawberries, and 2 Tbsp Heavy Whipping Cream (sometimes I substitute 1 Tbsp Flax Oil here)

I have this shake about an hour to an hour and a half before I train.


Posted by: sara

i usually have 1 scoop of protein before workout and 1 table spoon of peanuts.. ill change to 1.5 protein, and are the peanuts good before workout?


Posted by: Fit Freak

a little fat is ok...but avoid too much...keep the nuts to 1 oz or less. If you have the nuts leave out the cream/flax from the shake otherwise it'll be too much fat.


Posted by: sara

ya, i know that.. cream or nuts not both the same time. but i eat 1 oz (1 tablespoon of nuts before my workout for little carb source and fat source at the same time and drink my shake
nuts ~ 5-7 grams of carbs
1.5 protein~ 5 carbs
around 10- 12 grams of carbs before workout.. is that ok?


Posted by: sara

Meals for 03/19/03

ONE- 1 scoop protein
2 whole eggs
2 whites
1 spoon peanuts
(baking soda) and water
mixed and put in oven ummmmm tastes like a yummy bread...

TWO- after workout.
1.5 protein
2 tablespoon cream
1/2 apple

THREE- 1 can tuna
1 slice cheese
1 tablespoon butter
(1/2 cup spinach, some cauliflower, carrots, 2 cups cabbage all shreded and i added the butter and cheese to it and all melt together!!!!
the other 1/2 apple

FOUR- 2 spoons peanuts
1/2 scoop protein
1 spoon creamcheese
1 egg white
2 slices apple
salmon (dried)
(bad meal::(((()

workout: legs, ABS

water 6.5 liters
and hot tea!!!


Posted by: Fit Freak

Yeah...looks fine!

Just looking at your last day's meal plan and again...you NEED to add a fifith meal....make it a protein/fat/vegies meal!

Important!


Posted by: sara

ok i'll try to add 5th meal.
can the meal be 30 minutes before i go to bed?


Posted by: Fit Freak

Yeah....just keep it to protein, some fat, and some vegies...no active carbs though.

Suggestions:

(i) 1.5 Scoops Protein with either 2Tbsp Heavy Cream/1Tbsp Flax Oil or 1oz Almonds or Walnuts

(ii) Tuna with 1 Tbsp Oil Based Dressing

(iii) 2 Eggs with 4 egg whites and a vegie source


Posted by: Fit Freak

Forgot to mention...protein and some fat is actually good in my opinion close to bed.....supplies amino acids (protein) during sleep to prevent catabolism throughout the night


Posted by: sara

thanx! but doesnt the egg contains some carbs, and the almonds?


Posted by: sara

thanx again!
meals for 03/20/03

ONE 2 whole eggs,
.3 spoon olive oil,
1 serving tuna
1 slice apple

some hot tea

TWO 1 scoop protein
2 spoon cream
1 celery

THREE 2.5 serving tuna
1 spoon olive oil
1/2 cup spinach
lettuce, broccli
1 slice apple

FOUR 1 serving shrimp
2 whole eggs
1/4 spoon olive oil

FIVE 1 serving tuna
lettuce
1/2 spoon olive oil
some vinegar

water: 5-6 liters
NO WORKOUT
is this better?


Posted by: Fit Freak

Just trace amounts...no active carbs....it's fine


Posted by: Fit Freak

I keep submitting my reply and then my mind comes up with something alse to say....

What i meant by no carbs is no fruit, dairy, starches (oats, brown rice, sweet potato), that sort of thing.


Posted by: sara

but nuts do have carbs in them dont they? (w8 and the others dont eat nuts at all ) why is that?


Posted by: Britney

Nuts are not considered a carborous food. They are mainly fat with mininmal protein.
Its not that we DON't eat nuts. We eliminate them from our diets as a tweak, especially when cutting. Sticking to mainly oils and food fats for fat sources.


Posted by: w8lifter

...and it's not because of the carbs that we don't eat them...it's about a balance of fats.


Posted by: sara

i see you eat pb in your meals, on tweak and bleak days, so you count it as a fat source and not carbs at all?


Posted by: sara

then i can eat 1.5 spoon of nuts as my total of fat intake in a meal? whats you'r bleak day meals w8?


Posted by: Fit Freak

Check w8's journal....she posts all her meals there. Just to repeat the carbs in the nuts are 'inactive' but if you want to avoid them entirely...as was mentionned for a tweak...stick to the flax oil or heavy cream with the shakes instead.


Posted by: sara

the peanuts that i have now, i read the ingridents and contains (garlic, sugar, pepper, corn starch) even though the nutri info has same amount of carbs and fats as the natural peanuts.. should i stop eating the semi-artificial nuts? and stick to the organic ones , or the ones comes in shells?


Posted by: Fit Freak

matter of preference i guess.....the natural ones would be a much better choice but remember that you need to get some enjoyment (taste) out of food and eating in general.

I'll leave this one up to you,BUT you're correct...the natural varieties would be best.


Posted by: sara


how many times a week would i have tweak days, and bleak days? is it better to have tweak days on my workout days?


Posted by: Fit Freak

Tweaks are just changes to the diet...I recommend having 2 carb-up meals per week...last meal of the day. I prefer...myself...to do this on non-training days b/c the next day the carbs have had time to break down and replenish glycogen stores resulting in more energy for my workout as well as a much better pump.

If you eat the same number of calories and same foods for a prolonged period of time your body will adapt to those # of calories and results will slow. Here is where the tweak comes in...make a change after a few weeks of the same diet. Basically, it's a change to prevent your body from adapting to a certain diet....in terms of macro nutrients, calories, food types, etc.


Posted by: sara

for my carb up days, can i just add oatmeal or apple to my last meal? not both?


Posted by: sara

saturday 3/22/03

ONE 1 whole egg
1.5 serving tuna
1/3 tablespoon olive oil
1 slice cheddar cheese ( 70 cal. 4 protein, 6 fat)
1/4 cup spinach
1 slice apple

TWO 1 scoop protein
2 tablespoons cream

THREE 2 fish fried in olive oil (2 servings)
lots lettuce with vinegar
broccoli
other green veggies if available

FOUR 1 serving tuna
1 sardine (full of fat 14 grams of fat per serving, 19 protein )
some green veggies..

FIVE ill try to eat some more tuna with olive oil

any comments ??????

NO WORKOUT (dammit have to work)
water=


Posted by: sara

sunday's meals (hopefully!!!) 03/23/03

ONE - 3 slices ham (pastrami) 12p, 1c, 1 f
1 slice cheddar cheese 4p, 1 c, 6 f
1 whole egg, 1 white egg 9p, 1 c, 5 f
1/4 cup spinach
very small amount of butter 1f
(25 p, 3 c, 13f)

TWO- 1 cup of lean ground beef (cooked, broiled)
2 cups of broccolli
(30 p, 0c, ??? f maybe 20)

THREE- 1 scoop protein drink
1.5 cream
(22p, 3 c, 11 f)

FOUR- 1 serving chicken breast
broccoli
(32 p, 1 c, 14 f)

FIVE- 1 spoon pb ( 7 f, 3 c, 3p)
3 slices ham (1 f, 1 c, 12p)

fat= 66
protein= 124
carb= 12


Posted by: w8lifter

Quote:
Originally posted by sara
can you look at my journal and make comments on my meals?

Same thing as we've been saying all along...you need more calories...specifically protein. You're fat levels look good...now work on bringing up your protein.

Lose the ham/pastrami...or at least add more protein...like a scoop of protein w/ it...or tuna or something. Try to get 30 G protein in each meal


Posted by: sara

i can do that! but is meal # 2 bad??? I'm not sure how much fat it has ( 3 slices of beef)


Posted by: sara

height 5'4
weight 120
bf% 19.4 (checked about a month ago)

wanna add muscle and loose 7 lbs, bf goal 14% or less..

doing 3-4 days on 40 carbs or less and 2 carb up days. weight training 3 times a week. would that get me to my results?
and how much protein, fat i need daily???


Posted by: w8lifter

Meal 2 is not bad.....read this. It depends on what kind of beef you get, but the fat for 1 cup is probably anywhere from 8-15 g.

If you're only doing 5 meals a day shoot for 35G protein in each meal and 15g fat in each meal...175P total for the day and 75F total for the day, plus your 30g or so of carbs every day.

Do you think you can do that for a week or so?


Posted by: sara

yas I can! you want me to do it for only a week? with or without carbup days?


Posted by: sara

w8, how much carbs, protein and fat does your 1 scoop protein have?
does the newman's you use have any carbs in it?


Posted by: w8lifter

Don't be so carb obsessed! It's an oil & vinegar dressing...it's fine to use.

W/ the carb ups.....and at least a week!


Posted by: Fit Freak

I agree Sara....don't be so paranoid of a couple carbs...think big picture. And on a carb-up day you have to do more than add a serving of oatmeal or an apple. Read the article on carb-ups....this will give you an idea of what to do. It's under the main article listing.

As for reaching your goals...stick to the plan...listen to our advice and adhere to it...you'l get there...just be patient.

Keep up the good work


Posted by: sara

thanx guys for hanging in there with me
then ill follow the plan!
this week starting tomorrow.. ill have 25 C or less and ill try my best to shoot up for 175 P and 75 F.. now when i do only 25 C a day, can apple, nuts, cheese (cheddar, parmasion, montery jack) and oat be included in my meals?? i know with a grams of Carbs a day...
like for meal one i would wanna have: 2 whole eggs, 3 whites, 1 slice of cheese ( 1 carb or less) and 1/2 scoop protein powder.. is the cheese ok?
or my last meal i would wanna have protein drink and some nuts


Posted by: w8lifter

When you're depleting and staying under 30G of carbs...the only carbs you can have are those from protein/fat sources...like the nuts, cheese, peanut butter, etc. So no apple or oats on these days. Save them for your carb up meal.


Posted by: sara

starting tomorrow, till next monday.. i can have nuts, cheese with my food??? COOOLLLLL!!!!!!! and i would count that as a carb, just like counting the eggs and protein drinks as carbs???


Posted by: w8lifter

Yes.


Posted by: sara

meals for 03/24/03

ONE 8:00am
2 whole eggs
1 white
1 scoop protein powder
little butter
(made it as pancake) 4 peanuts!
(35 P, 5 C, 14 F).....

TWO- 11:15 AM
1.5 scoop protein drink = (33 protein)
2 spoon cream
(33 P, 5 C, 14 F)......

THREE- 2:15 PM
1 can tuna
1 slice cheese
1/2 cup spinach
1/2 tbsp olive oil
(all melted together)
broccli and cauliflower
(37P, 1 C, 14 F)

FOUR~ 6:00PM
after going to the gym and working on some ABS only (time is limted, I have school all day)

isopure shake (from this nutrition store by the gym) ill just want them to add water and ice... i dont trust their cream..
so ill have 1 0z peanuts
(30-35 P, 5 C, 13F)

FIVE 9:30PM not sure yet (maybe 1 can tuna or 1 can sardine, with some olive oil and veggies

Now one more question, do i subtract the fiber from the nuts and protein drink as my total carbs or just leave it as it is ?


Posted by: w8lifter

Much better

Yeah...I would just try to keep your total carbs under 30G for the day...don't worry about counting the fibre...If you're using just carbs sources from protein/fat then you shouldn't be able to get to 30-40 g w/ them anyway.


Posted by: sara

MEAL FOUR 2 scoops of isopure 50 grams of protein!
1 oz peanuts
some brocolli
MEAL FIVE. just had it!
1 whole egg
1/4 cup salmon
few peanuts
little butter
(24P, 3 c, 15 f)
I actually had a meal five!!! im proud of myself!

any changes i need to make??? do i follow same plan tomorrow?
water= about 7 liters


Posted by: w8lifter

Meal 4 had too much Protein...drop it down to 35G and yes...same thing tomorrow.


Posted by: sara

i know it did have too much protein, the guy at the nutri store put two scoops in. what happens if i consume over 35 g protein per meal??


Posted by: w8lifter

Don't worry about it...I forgot it was at the nutrition store. Just wanted to see more balance, it's okay.


Posted by: sara

nex time if i ever get isopure from the nutri store ill ask for 1/1/2 scoop..
one question before i go to bed,, if i would have some 1 oz cheese or 1 oz nuts with my last meal (30 minutes before going to bed) is that ok??


Posted by: Fit Freak

Congrats sara on finally having that 5th meal You're well on your way!

IMO...those foods are ok before bed as long as you consider them within the 15g fat per meal guideline.


Posted by: sara

THANX


Posted by: sara

MEALS FOR TUESDAY 03/25/03

ONE 2 WHOLE EGGS
1 EGG WHITE
1 SCOOP PROTEIN POWDER
LITTLE BUTTER
(P 35, F 15, C 5)

TWO 1.5 PROTEIN
2 CREAM
(P 33, F 14, C 5)

THREE CAN TUNA
1/2 CUP SPINACH
CABBAGE
1 TABLESPOON BUTTER
1 SLICE CHEESE
FEW PEANUTS
(P 38, F 15, C 2)

FOUR 1 SERVING SHRIMP
1 EGG WHITE
2 CABBAGE LEAFS
1.5 OZ PEANUTS
(P 25, F 15, C 5)

FIVE ( DIDNT HAVE IT YET BUT I WILL! )

2 SERVING CANNED SALMON
(24 P, 10 F, 0 C)

TOTAL::: P 155, F 70, C 17
IS THIS OK???? ANY COMMENTS????
* W/O LOWER BODY, 20 MINUTES WALK UPHILL

WATER= SO FAR 5 LITERS


Posted by: Fit Freak

Looks good but IMO you need to have a serving of complex carbs for breakfast...maybe just 1/3 cup dry measure even. This would up the carbs a bit....IMHO...17 is simply too low. Fat and protein look ok.


Posted by: w8lifter

Quote:
Originally posted by Fit Freak
Looks good but IMO you need to have a serving of complex carbs for breakfast...maybe just 1/3 cup dry measure even. This would up the carbs a bit....IMHO...17 is simply too low. Fat and protein look ok.

I believe she's doing a bi-weekly carb up...so she needs to keep her carbs low till she carbs up.

Which day will you be carbing up Sara?

Looks much better Sara


Posted by: oceangurl01

i get to carb up on my first week?


Posted by: oceangurl01

thanx w8, i couldn't do it without your patience and fit-freak's.


Posted by: Fit Freak

OK...are you doing 1 or 2 carb-up meals per week?


Posted by: sara

I don't know yet! I'm not really craving or needing carbs so far.. i started last monday,, but im craving for lots and lots of peanuts! im only trying to allow myself to have nuts with ONLY ONE of my meals.. i would want to eat more, but i think its bad to have more than 1.5 oz a day.. and cheese same ONLY ONE of my meals.. im waiting for w8 to give ideas of when to carb up and what i can have on my carb up meal


Posted by: sara

whats the difference between a bi weekly carb up (that im doing now) and limiting your carbs under 60 one day and the next day under 30??? i know the difference, but i don't know what it does , it effects


Posted by: w8lifter

I would suggest two carb ups a week...simply because you're still not getting enough calories (although much better now than you were) so twice a week carb ups would help to bring your overall calories up for the week...(we are slowly working towards fixing your metabolism).

I would suggest you do your first carb up tomorrow night (thursday) in your last meal and have:

1/2 cup oats
1 banana
1/2 cup sweet potato
1 tbsp peanut butter or 1 oz peanuts

No other protein or fat needed in this meal.


Then your next carb up would be sunday night, in your last meal...and eat the same thing.


Posted by: sara

so, ill carb up thurs and sunday
what type of meals do i need to eat for tomorrow the 5 meals?
sweet potato, i hate it!! is there any other replacement?


Posted by: w8lifter

Just keep your regular meals of low carb...so just fat and protein...until you have your carb up.

You could replace the sweet potato w/ 1/2 cup brown rice, or do a full cup of oats.


Posted by: sara

thursday low carb, then meals then meal # 6 1 cup oat meal, 1 bananna.
friday and saturday back to low carb 20 and under?
sunday same as thursday?
what about next week? how long do i follow this 2 day carb up?

* tomorrow im gonna get my bf% measured and ill get all my measurments...


Posted by: sara

meals 03/26/03

ONE 1 can tuna
1.5 oz peanuts

TWO 1 can tuna
1 serving cheese
1/2 cup spinach
1/2 table spoon olive oil
some dill ( green veggie that my mom fried)

THREE 1.5 protein
1/2 spoon olive oil (out of cream!)
some soy nuts 4 carbs, 4 fiber

FOUR 1 can sardines (3 servings)
cauliflower, spinach, cabbage
1/2 table spoon butter
1 whole egg
(some peanuts ()
1/2 TABle spoon rice, I know, I know my mom made me taste it and see if it was too spicy! ( is that ok just 1/2 table spoon??? does it count ?

FIVE 2 serving canned salmon
veggies

water= almost 7 liters
W/O did some ABS only!

* I purchased a package of flaxseed meal ( powder) can i mix it with my protein drink as a fat source 2 Tbsp = 4.5 fat, 4 carb, 4 fiber, 3 protein... if i add 4 Tbsp to my drink is that ok?
or what other things can i do with it???


Posted by: w8lifter

Quote:
Originally posted by sara
thursday low carb, then meals then meal # 6 1 cup oat meal, 1 bananna.
friday and saturday back to low carb 20 and under?
sunday same as thursday?
what about next week? how long do i follow this 2 day carb up?

* tomorrow im gonna get my bf% measured and ill get all my measurments...
Yes, that's right.

Do next week too?


Posted by: w8lifter

Quote:
Originally posted by sara

1/2 TABle spoon rice, I know, I know my mom made me taste it and see if it was too spicy! ( is that ok just 1/2 table spoon??? does it count ?


* I purchased a package of flaxseed meal ( powder) can i mix it with my protein drink as a fat source 2 Tbsp = 4.5 fat, 4 carb, 4 fiber, 3 protein... if i add 4 Tbsp to my drink is that ok?
or what other things can i do with it???
Don't worry about the rice, it's fine.

Yes..you can use the flaxseed meal in your shake. I would do 2 tbsp of that and 1 tsp of flax seed oil though.

You can mix it w/ your oats when you have them

Don't forget 1 oz nuts or 1 tbsp peanut butter w/ your carb up.


Posted by: sara

ill try not to forget!
are there any other food i can have on my carb up?
( my friend told me that everytime she eats a banana she gains weight the next day, am i gonna gain weight the next morning??


Posted by: sara

would i do the same plan next week too? or do you have a plan for me?


Posted by: w8lifter

You may weigh a little more the next day simply because you haven't had carbs and all the carbs are going to be stored w/ water....so it's just water weight, it's not fat. Don't worry about it...your weight will stabilize again as you deplete for the rest of the week.

Carbs get stored in your body w/ water...so depending on how many carbs you have in a day, your body weight will fluctuate. Doesn't mean it's fat though.

You could have veggies w/ it


Posted by: w8lifter

Yes...do the same plan next week


Posted by: sara

ok, make sense.... what if im not able to finish my carb up meal? like i can't half 1 full cup of oats..what will happen?


Posted by: w8lifter

Just try to eat as much as you can...it may take a whole hour to eat it...my first one did


Posted by: sara

same plan next week?
170 p, 20 c, 70 f

how many weeks do i do this plan?


Posted by: sara

so i cant eat any apples till I'm done with this plan right?
or can I switch some carb-up meals with an apple? if not i can handle it without an apple


Posted by: Fit Freak

w8...looks like you're being a huge help hear...good work

AND..sara...you seem like your catching on too


Posted by: w8lifter

Quote:
Originally posted by sara
same plan next week?
170 p, 20 c, 70 f

how many weeks do i do this plan?

Well...we'll do it next week and then see how you feel ..if you want to change it or anything.

....and no apple

Forgot to mention...make sure you get your skinfolds done in the morning...you don't want to do them right after a carb up.


Posted by: sara

oh ya im defenitly checking my skin fold in the morning! 9am
ill be just having one meal before my check up

ONE @ 8:00 AM 1 whole egg
2 egg whites
2 Tbsp flaxseed meal
1 protein powder
little butter

question: so the low carb and then carb up, does it only set up my metabolism? what else is it doing to my body?


Posted by: sara

I didn't get my measurement today My trainer wasn't there. so I'll have to wait till next week.. any days except for monday and friday ( the days after my carb up nights) cause i carb up thursday night and sunday night...

went to the gym
W/O
upper body..
some ABS
I kinda have a cold

MEALS for 03/27/03

ONE 2 egg whites
1 whole
1 protein
2 Tbsp flax seed meal
little butter/ 1 tea spoon pb

TWO (almost at the end of my workout)
1/4 cup soy nuts (4 carbs, 4 fiber)
1.5 protein drink

THREE 1 can tuna
1 oz cheese (cheddar) 9 grams of fat, 7 protein
some olive oil
1/2 cup spinach
brocolli
cauliflower

FOUR 1 can tuna
1 whole egg
1 celery
1/2 olive oil
1/4 cup spinach

FIVE my first =CARB up meal!!!
1 bananna
1 cup oatmeal (ill try to finsh it)
1 tbsp pb, or 1 oz peanuts
when do i need to take meal five? can i take it like 2 hours before going to bed or right when im ready to go to bed?


Posted by: w8lifter

Take it about an hr hr and a half before bed

Low carb is going to increase insulin sensitivity (so your body will respond better to the carbs...that's a good thing) and going low carb will control insulin levels...when insulin levels are high, then fat-burning stops...but that only works for so long, and then you need to do a carb up so your metabolism stays high, and so you're able to keep energy up for your workouts. That's why we go a couple days low carb, then do a carb up, and repeat, twice a week.


Posted by: sara

thanx w8, I understand now, why we carb up
but why is it specfic food and certain amount?
why bananna? why not other fruits?
pb or any source of fat? (olive oil, cheese)


Posted by: w8lifter

K...we use a banana because it's high in sugar...all during the week while you're low carbing, we want your insulin and blood sugar levels to remain stable...but during your carb up, we want it to rise, we want the increase in metabolism, we want all those carbs to used by your muscles...so we use a fruit that's high in sugar and higher on the glycemic index. If you were doing the whole carb up w/ the sweet potato, banana, oats, etc...all those carbs have different effects on your blood sugar levels, some are fast, some are slow...so it's like a layered effect. Other fruits like apples don't have the same amt of sugar or effect on the body.

Also...your body is more used to apples than it is to bananas cause you have them more often. As far as fat goes, you could use an oil or butter even....I wouldn't use cheese because a) it's something you've been having all week as a fat source, so it's less of a shock to the system and b) it has a higher protein content. If I were you...I'd skip the oil and use a fat source that tastes good to you...kinda like a little treat.

As for the amts that we use, it's based on BW...the specifics are located in the "carb up" thread in nutrition...I can't remember the amts per lb of BW off the top of my head.

Next week, if you want, we could use different carbs, but not an apple...still too low in sugar....but if you wanted to do 1/2 cup oats and 3/4 cup rice, you could use a very ripe pear as your fruit instead of a banana.


Posted by: sara

ok. i trust you w8. but the amount of what im gonna eat, did you calulate it with my body weight?


Posted by: sara

if i listen to you guys and follow you'r plans this time, i can reach my goal? with a flat tummy?


Posted by: w8lifter

No...I didn't calculate it...you're not even doing the full carb up, so don't worry about it being too much. You and I are the same size (height and weight) and when i carb up, I do 1 banana, 1 whole cup of oats (dry measure), and about 6-8 oz sweet potato w/ 1 tbsp peanut butter.

Evenutally, yes, you can reach your goals, but it takes time remember, and patience...you have the discipline, that's half the battle


Posted by: sara

thanx for all the motivation w8!

5'3 120- 122 lbs ???

and tomorrow I would have energy in the morning to excersie more than i usually do? what would be the best thing to workout on tomorrow morning? ( lower body and abs???
or cardio and ABS? did upper body today!
and i should have a meal before going to the gym tomorrow morning ?


Posted by: w8lifter

I'm 5'4" and 120.

I'd definitely do legs tomorrow....and yes, make sure you have a meal before you weight train.


Posted by: sara

1.5 protein
2 tbsp flaxseed meal
1/2 tbsp peanut butter (natural)
thats at 7am
then after workout around 10:30- 11:00 am till i get home
ill have a good meal: tuna, veggies, olive oil, mayo??

almost time to carb up!
I dont wanna weight myself tomorrow morning!


Posted by: sara

i just had my carb up meal!
ohhhh it was good ( the banana was yummy!!! and sweet )
i couldnt finsh the oatmeal, I probably had leftover 1/4 cup of oat.
instead pb, which i didnt know i ran out of I had 1 table spoon of butter (boring)
I felt something weird when i was eating kinda alert!

w8, I live with my parents and they have all the food that i cant eat. its hard to live with someone (espcially family) that eat sweets non stop, and have carbs in everything they eat!
they complain about my eating habit and tell me in the long run, Im gonna be sick.. without bread and white rice they say you cant live like that! i dont listen to them. but they still complain


Posted by: oceangurl01

meals for 03/8/03

ONE 2 Tbsp flaxseed meal
1.5 protein
1/2 tbsp pb

TWO 1 can tuna
1/2 tbsp olive oil
1/2 cup spinach
1 tbsp natural mayo (3 grams of fat only!)
some peanuts

THREE fish not sure how many oz. but its a huge piece (fried w/
olive oil.
veggies (brocolli, 1 celery stalk, lettuce)

FOUR 1 can tuna
1 oz. peanuts

FIVE 1/2 cup canned salmon
1/2 cup spinach

W/O did good workout on lower body!
ABS ( couldnt finsh my sets lost energy
w8, are my meals ok? do you have any suggestions?


Posted by: sara

its me sara (I'm no longer oceangurl)


Posted by: w8lifter

Quote:
Originally posted by sara
i just had my carb up meal!
ohhhh it was good ( the banana was yummy!!! and sweet )
i couldnt finsh the oatmeal, I probably had leftover 1/4 cup of oat.
instead pb, which i didnt know i ran out of I had 1 table spoon of butter (boring)
I felt something weird when i was eating kinda alert!

Did you eat the butter on it's own? :YUCK: ...you could have had cream in your oats

Sounds like it went well, and it's a nice little treat after being so strict w/ your meals all week. Exactly what you needed


w8, I live with my parents and they have all the food that i cant eat. its hard to live with someone (espcially family) that eat sweets non stop, and have carbs in everything they eat!
they complain about my eating habit and tell me in the long run, Im gonna be sick.. without bread and white rice they say you cant live like that! i dont listen to them. but they still complain

You won't be sick, as long as you're sensible about it. You're eating better now than you were, that's for sure. I understand how it is....lots of us hear the same thing from family members on our eating habits, and I know that I have lots of goodies in my house because of my kids...cookies, cereal, pudding, etc. You kinda just have to ignore them and stay focused on your goals
Your meals look good


Posted by: sara

thanx w8! the butter that I had with my carbup meal, I mixed it with the oatmeal (not a bad taste, actually made the oatmeal taste better). all the food (desserts,junk that my family have in the house I ignore and barely crave for.. if i crave for something its usually pb! I love pb and i cant have alot of it! but they the ones who tell me i gotta eat their food and i dont listen!


Posted by: sara

are baking powder or baking soda effective ( if you use little bit of it when you bake??
I was planing of trying to bake bread by using( flaxseeds meal, eggs, butter, baking soda and maybe protein powder) would that work?


Posted by: Britney

Sara, it looks like you are finally "getting it" Good job


Posted by: sara

thanx britney! I thank w8 for all the help!


Posted by: sara

meals for 03/30/03

ONE 1 can tuna
1 oz peanuts

TWO 2 whole eggs
1 white
1/2 cup soy protein (~ 10protein)
2 Tbsp flaxseed meal

THREE 1 can tuna
1 oz. cheese (~ 9 grams of fat)
1/2 cup spinach

FOUR 1 can tuna
1/4 cup spinach
cabbage
cauliflower
1 Tbsp butter

FIVE 1 protein
1/2 Tbsp olive oil

meal five would be around 9:30 pm is it ok to be my last meal (protein drink that contains 2 grams of sugar and 1 fiber ) total c = 3 ????

NO workout today!
any suggestions????


Posted by: w8lifter

Quote:
Originally posted by sara
are baking powder or baking soda effective ( if you use little bit of it when you bake??
I was planing of trying to bake bread by using( flaxseeds meal, eggs, butter, baking soda and maybe protein powder) would that work?
It might take a little bit of experimenting to get the right amts of everything but it could probably work

Quote:
FIVE 1 protein
1/2 Tbsp olive oil

meal five would be around 9:30 pm is it ok to be my last meal (protein drink that contains 2 grams of sugar and 1 fiber ) total c = 3 ????
That's fine, but I would make it a scoop and a half of protein


Posted by: sara

can i buy a fake chocolate or strawberry syurp? I wouldnt use it all the time, maybe just for breakfast with my eggs and protein pancakes that i make? or is that bad?


Posted by: w8lifter

You could buy it for a treat once in a while...but I wouldn't have it on a regular basis or anything.


Posted by: sara

so I can even have it on bleak days, the very low carb days?
I heard gum is bad for you.. I chew orbit gum, sugar free (contains 1 sugar alcohol)


Posted by: w8lifter

Yes...you can have it on low carb days...but keep it to a tbsp or two K?

Gum is bad for you if you have a lot of it....I don't think you need to worry about it just yet though.


Posted by: sara

so I can chew up to three pieces of gum a day?

today is my second time CARBUP! right?
what should I have?


Posted by: w8lifter

Yes...three is okay.

Do you want to try a pear today instead of a banana? Did you get more peanut butter?


Posted by: sara

yes i got more peanut butter.. we have banana and pears, oatmeal.. so whats the plan?


Posted by: sara

meals for sunday 03/30/03

ONE 5.5 oz chicken
1/2 Tbsp olive oil
some cabbage
little mayo
(few pieces of cut beef)

TWO 4 oz. chicken
1/2 cup spinach
1 oz. cheese ( I didnt know the oz. cheese is a huge piece!)

THREE 1.5 protein
1 oz. peanuts

FOUR 4 oz. chicken
1 whole egg
some broccoli
spices

FIVE CARB UP!

are my meals ok?

no workout today have to work


Posted by: w8lifter

Okay...you have a choice:

1 cup of oats
1 banana
1 tbsp peanut butter

or

1/2 cup oats
1/2 cup rice
1 pear
1 tbsp peanut butter


Posted by: w8lifter

Meals are looking good


Posted by: sara

I'll go with the first choice! and tomorrow will be the same routine? carbs under 20?


Posted by: w8lifter

Yes


Posted by: sara

w8, where do you purchase your protein from?


Posted by: sara

yesturday after my meal # 4 I was still hungry.. and i was at work, all they had at the mall is junk food and GNC had protein drinks, bars.. BUT I SAID NO to myself... NO BARS! NO FAKE SHAKES!
they had the atkins bars, but i dont think i can have that either. not even 1/2 the bar.. so i just stayed hungry till i got home and made my shake, and some veggies, stole few peanuts


Posted by: w8lifter

I buy my protein from a local supplement store.

You should be able to find a plain salad at the mall somewhere?


Posted by: Dr. Pain

Sara...I know the area that you live in....go to the the AZ Mills, there is a Vitamin World, GNC, and a Hi-Health...that particular Hi-Health has powders almost at cost, ....

Otherwise go to One Stop Nutrition or as a last resort..a House of Fitness (there are 4)


DP


Posted by: sara

I had to go back to work and you know the lines at the food court. i was gonna get coffee at mrs. fields but out of luck. they were just gonna make it but thats good skipped the coffee


Posted by: sara

thanx Dr. Pain GNC, hi-health are quite expensive... I tried the one in vitamin world and tastes like fish
I got my protein powder from costco (5lbs) it was no more than $17.00 cheap huh?? and it tastes great


Posted by: Dr. Pain

Then you answered you own question, if it meets the criteria....you can't beat that price anywhere. I would be suspect of the ingredients.

I saw EAS, Optimum, and others near cost in that mall, but that means 5 pounds for $26-30.



DP


Posted by: Sebi

I really think that you shouldn't stay hungry. Eat whatever you can. It's still better than starving.


Posted by: sara

I would eat if i was at home, but all was around me was junk


Posted by: sara

costco had a promotion on the protein powder for a week and I dont think they gonna sell it there.. so I need a new place to buy my protein after Im out


Posted by: sara

w8, pretty soon I will be having my carb up meal!
1 cup oatmeal
1 Tbsp Pb
1 banana ..... does it matter how many oz..???( i think I asked this question last time, but we have large bananas and small ones.. so what size??


Posted by: w8lifter

4 oz of banana


Posted by: sara

thanx w8, I read you'r new meal plan that Dr. pain gave you, I hope it works out great for you i wish you the best of luck

what's the fibre one you using? what does it have


Posted by: sara

while waiting for the time to have my carb up meal... I'll post tomorrow's meals
03/31/03

ONE 2 whole eggs
1 white
1/2 scoop protein
1.5 Tbsp flaxseed meal
some butter
(that was my pre-workout meal)

TWO isopure drink (nutrition store.... ill try to ask him for scoop and half instead of 2 full scoops of 50 grams of protein)
1 oz. peanuts

THREE 1 can tuna
1 oz cheese
1/2 cup spinach
broccoli

FOUR 5 oz. salmon
spinach leaf

FIVE 1 fish fillet with burgendy sauce (should I wipe out the sauce out of the fish???
veggies

gonna be at school all day till 9:00 pm and going to the gym at 7:00 am..
workout: (upper body)

are meals ok for tomorrow w8?


Posted by: w8lifter

Thanks Sara

Fibre One is a bran cereal that has no sugar in it...however, it's still not the best thing to have because a) it's processed b) it's made w/ corn and wheat bran (not good for you) and is sweetened w/ aspartame. So I only use it once in a while, sometimes when i feel like a treat, cause it tastes sweet...and when I have to get a lot of fibre in my meals because my fat is low

http://www.generalmills.com/Corporat...s/FiberOne.jpg

I'm not sure what burgundy sauce is?

Meal 4 could have more veggies but other than that it looks good.


Posted by: sara

just had my carb up meal it was great, but i made a booboo
i had more peanuts than im supposed to, and had few almonds, and 1 slice of ham, plus my carb up meal. is that bad??


Posted by: sara

im not sure what a burgendy sauce is either. its a canned fish with that sauce. per serving: 190 cal. 14 grams of fat, 19 grams of protein, 3 carbs : less than 1 sugar, less than 1 fibre... should i eat it or change to something else?


Posted by: w8lifter

Quote:
Originally posted by sara
just had my carb up meal it was great, but i made a booboo
i had more peanuts than im supposed to, and had few almonds, and 1 slice of ham, plus my carb up meal. is that bad??

lmao...don't worry about it...but don't make it a habit

As long as the sugar is low you should be okay...for now


Posted by: sara

thanx w8!
MEAL ONE GONNA BE 1.5 PROTEIN
1/2 TBSP OLIVE OIL
MEAL TWO GONNA BE MEAL ONE FROM THE LOG THAT I LOGGED YESTURDAY....


Posted by: sara

ok I completly changed the meals for 03/31/03

ONE 1.5 protein drink
1/2 olive oil
some nuts

TWO 2 whole eggs
1 white
1/2 protein powder
1 1/2 Tbsp flaxseed meal

THREE 1 can tuna
1 oz. cheese (9 fat)
1/2 cup spinach
lots broccoli

FOUR (is it a BAAAAAAAD MEAL??)
1 can tuna
1/2 cup spinach
1 oz. cheese (9 fat)
1 egg white
about 2 oz. peanuts and peanut butter
little protein powder
little cream cheese
did i do bad in this meal?? too much fat huh???

FIVE 1 bag shrimp (80 cal, 18 protein, 0 carb, 0 fat)
1 egg white subsitue (5 protein)
1/2 Tbsp olive oil
little cheese

water = 7 liters
1 cup coffee (plain)
workout: upper body
are my meals bad w8??


Posted by: sara

my reassesment for my measurement is this coming thursday!


Posted by: sara

were meals ok from yesturday???
when would you weight yourself? morning (when you get out of bed) or night? in the morning i weight 5 lbs less than mid day and night?


Posted by: w8lifter

Weigh yourself in the morning, before you eat.

Quote:
FOUR (is it a BAAAAAAAD MEAL??)
1 can tuna
1/2 cup spinach
1 oz. cheese (9 fat)
1 egg white
about 2 oz. peanuts and peanut butter
little protein powder
little cream cheese
did i do bad in this meal?? too much fat huh???
Yeah...too much fat, try to balance it out a bit more.

Thursday is your assessment, when are you supposed to do your next carb up? I'd do it thursday night, after the assessment k


Posted by: sara

ya my carb up night is thursday night
did i screw up everything yesturday (because of meal 4??)


Posted by: w8lifter

No...don't worry about it, it's not screwed up, just try to be more balanced in the future.


Posted by: sara

its just that I craved for some bad food.. and instead of eating something that im not supposed to eat, i ate that instead.. i wont do it all the time! ill try not to do it


Posted by: sara

I weight my self this morning and 114 lbs....
probably mid day and night ill weight 120lbs.....
which one is true???


Posted by: w8lifter

Quote:
Originally posted by sara
its just that I craved for some bad food.. and instead of eating something that im not supposed to eat, i ate that instead.. i wont do it all the time! ill try not to do it

That's okay...it was better than eating something you're not supposed to, like you said.

114


Posted by: sara

when i crave for something (bad) I always end up eating peanuts
I have atkins bars that my aunt got me... would I be able to eat a piece when i crave for sweets?? (when im depleting like now)?


Posted by: sara

gotta go for now! I'll be back


Posted by: w8lifter

Like a 1" piece, and as long as it's not every day, and as long as it's not going to make you want to eat more and more


Posted by: sara

1 oz. piece? even like today? (my deplete days??)
gotta go to school.. I'll be back later
bye now


Posted by: w8lifter

Yes...but no more than once a week!


Posted by: sara

meals for 04/01/03

ONE 4 egg whites subsitue = 20 grams protein
1 whole regular egg
1 oz. cheese
1/2 cup spinach

TWO 1 can tuna
1/2 Tbsp olive oil
1 cheese (5 grams fat)

THREE 2 salmon fish oz.????
steamed broccoli, cauliflower
some olive oil

FOUR 1.5 oz peanuts, some almonds
protein drink

FIVE tuna
.5 oz cheese

no workout today school and work always in the way
water= so far 5 liters

are meals ok ??? any comments??


Posted by: w8lifter

You're doing really well Sara


Posted by: sara

thank you w8! I owe all to you


Posted by: sara

what's my plan for next week?


Posted by: w8lifter

Do you want to continue w/ depleting/carb ups or would you like to do some carbs daily for a little while?


Posted by: sara

well, what's better for me? reduce my bf% and maintain my weight?
how much carbs would i be getting?


Posted by: sara

can i eat cottage cheese on my depleting days? like tomorrow?


Posted by: w8lifter

Yes to the cottage cheese.

When was the last time you had carbs daily? How long have you been low carb?


Posted by: sara

like having apple, and oatmeal?
its been off and on so 10 days ago i think.. i had a piece apple


Posted by: sara

so i can have 1/2 cup of cottage cheese with my meal tomorrow? on the shopping list : cottage cheese is only for bulking up though, and its got some sugar...


Posted by: w8lifter

K, I think that we should try having some carbs every day for a bit. I'm going to bed now, so we'll do it in the morning K?


Posted by: sara

as you stated before.... my metabolism is messed up and you trying to set it up, so the low carb has been on for a while not the depleting


Posted by: sara

set my meals for next week?


Posted by: w8lifter

Quote:
Originally posted by sara
so i can have 1/2 cup of cottage cheese with my meal tomorrow? on the shopping list : cottage cheese is only for bulking up though, and its got some sugar...
Yes...It's okay at the beginning of a cut....you're fine to have it for now, and then when you need to tweak, we'll take it out. But I wouldn't have too much of it...1/2 cup a day, and remember that only equals 15 g protein, so you'll need to add something else to bring the protein count up for that meal....shake or eggs or something.


Posted by: sara

what if we wait till thursday after i find out about my assesment?


Posted by: w8lifter

Yes...we'll set your meals for next week tomorrow. The carbs will help w/ your metabolism...we won't go too much, but we'll have some...that'll help w/ the metabolism but keep you in fat burning mode


Posted by: sara

I already set my meals for tomorrow and thursday.. ill have the cottage cheese on friday and saturday


Posted by: w8lifter

Quote:
Originally posted by sara
what if we wait till thursday after i find out about my assesment?

Yes...I don't want you to start it now...do your assessment, do your carb up thursday and sunday...and we'll start a new meal plan on monday.


Posted by: sara

its a deal then
can we set it up tomorrow night? tomorrow morning gotta be at school ! what time is it now (you'r time?


Posted by: w8lifter

Yes...in the evening is better for me too...I'm two hours ahead of you btw.


Posted by: sara

I think I missed you online w8


Posted by: sara

wed 04/02/03

ONE 1 can tuna
1 cup broccoli
1 cup cauliflower
1 Tbsp olive oil

TWO 1 can tuna
1 Tbsp olive oil
1/2 cup spinach
some peanuts

THREE 1/2 protein powder
2 Tbsp flaxseed meal
1 whole egg
2 egg subsitue (10 grams protein)

FOUR 1 protein drink
1 oz. cheese (9 fat)

FIVE 1.5 serving tuna
1 whole egg
1/2 TBSP olive oil
some cheese
1/2 cup spinach

before bed had some cheese and peanuts very small amount
workout: ABS for 35 minutes
water: 5.5 liters

are meals ok??? my knees hurt now i dont know why??? feel weak... why is that??
tomorrow i will have my assessment and carb up meal
and.... new meal plans??


Posted by: w8lifter

Sorry sara...I was having problems w/ the site last night...we'll do it tonight


Posted by: sara

that's ok w8
but were my meals ok from yesturday?


Posted by: w8lifter

You shouldn't have had peanuts in meal 2. Are you hungrier than you were before?


Posted by: sara

I know sorry not hungrier just craved for it. It was 3 peanuts!


Posted by: w8lifter

lmao! ...3 peanuts? don't worry about it!


Posted by: sara

today my assesment, in 2 hours from now
I'm gonna go now and eat my breakfast: (pancake that I make)

1 whole egg (4.5 fat)
2 egg subsitue (10 protein)
2 Tbsp flaxseed meal (4.5 fat)
1/2 scoop protein (~ 1 fat)

should I need to add or takeout anything?

(this is my pre workout meal)


Posted by: sara

ya, but at night (I had more than that) didn't count


Posted by: w8lifter

That meal looks okay

I'm working on your new meal plan now


Posted by: sara

thanx w8! (I'm gonna go now and come back later today, tonight) and let you know my results
take care


Posted by: w8lifter

Okay ...how does this sound?


35g Protein and 10 G fat in each meal...like you've been doing.

And we add 1/3 cup of oats to meal 1, an apple to meal 2, and 1/2 cup cooked brown rice to meal 4.


Posted by: w8lifter

Ok..good luck w/ the assessment


Posted by: sara

thanx w8!
I got my assesment!
bf%= 17.6 down 2%!!!!!
waist= 28.5 down from 30.5!!!!!
weight= 117!!!!







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