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sara's new plan


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Posted by: Dr. Pain

WTG Sara

DP


Posted by: sara

thanx DP
I owe it all to you and w8!


Posted by: sara

calfs = 12.5
chest = 34
bicep or something like that (arm maybe) = 9.5


Posted by: sara

meals for thursday 04/03/03

ONE 2 serving egg white subsitue (10 protein)
1 whole egg
2 Tbsp flaxseed meal
1/2 scoop protein

TWO (from wholefood store)
spinach leaf
tuna
tofu
olive oil
grilled cabbage (one piece)
some soy nuts (8 carbs, 8 fiber)

THREE 6 oz. catfish
1 cup broccoli
1 cup cauliflower
1/4 cup canned tuna
(some peanuts, pb)

FOUR 1 can tuna
1/2 cup spinach
1/2 tbsp olive oil

FIVE carb up meal!
1 cup oatmeal (I'll try to finsh it)
4 oz. banana
1 TBSP pb or 1 TBSP butter
( I like the butter melted with the oatmeal) it may sound yucky, but it tastes yummy

are meals ok??
and the carb up???

water= force myself 5 liters or more
workout= new workout with trainer (full body workout)


Posted by: w8lifter

Quote:
Originally posted by sara
thanx w8!
I got my assesment!
bf%= 17.6 down 2%!!!!!
waist= 28.5 down from 30.5!!!!!
weight= 117!!!!
....Awesome!!!!

Meals look good...carb up looks good...banana looks delicious, lol


Posted by: sara

j/k
so, I have tonight and sunday night (carb up nights) then starting next monday.. you have a new plan for me?


Posted by: w8lifter

Yes...this....what do you think?

Quote:
Originally 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: sara

I've been doing 12-16 grams of fat in each meal


Posted by: sara

would the new plan help me on keep reducing my bf ?


Posted by: sara

with the new plan no more peanuts, cheese???


Posted by: w8lifter

Okay....let's do 12 g fat in each meal instead of 10

Yes...you need a break from what you've been doing, so your body doesn't get used to it and slow down.


Posted by: w8lifter

Quote:
Originally posted by sara
with the new plan no more peanuts, cheese???

Let's keep the cheese, cut the peanuts, but you can still have 1 tbsp of peanut butter every day....or even better, lose the peanut butter too and switch it to walnuts.


Posted by: sara

walnuts? why


Posted by: sara

In how many meals can I add the cheese? and would cottage cheese be ok too?


Posted by: sara

60 grams fat
175 protein
carbs ???


Posted by: w8lifter

1 meal for the cheese

Cottage cheese is okay...in one meal

Walnuts have a better fat profile than peanuts....they are high in Omega 3's...like flax seed oil.


Posted by: w8lifter

Around 60-70 g of carbs


Posted by: sara

1 oz. walnut in one meal ?


Posted by: sara

how long am i gonna do this plan for?

the oatmeal how much carbs?
apple 20 carbs
brown rice?
so only these three everyday and thats it?? no more carb source
1 time oatmeal, 1 apple, 1 time brown rice, 1 oz. cheese, 1 oz. walnuts, or sometimes pb, and the rest would be protein protein and olive oil, butter???


Posted by: sara

time for meal # 4 and im so not hungry I dont wanna eat it


Posted by: w8lifter

Quote:
Originally posted by sara
how long am i gonna do this plan for?

the oatmeal how much carbs? [b]1/3 cup = 20G
apple 20 carbs
brown rice? 1/2 cup cooked = 22G
so only these three everyday and thats it?? no more carb source

Only those three as "carb sources" .....you will still have carbs from the nuts/PB, protein powder, etc....so all the little bits of carbs here and there will add up.

1 time oatmeal, 1 apple, 1 time brown rice,

Yes...get this in each day...and the rest of your carbs will be from PP, nuts, etc

1 oz. cheese, 1 oz. walnuts, or sometimes pb, and the rest would be protein protein and olive oil, butter???

Yes....1 oz cheese is only 9g fat, and 1 oz of walnuts are 18 g of fat...so it will balance out....you can use egg yolks and cream for fat as well.



Posted by: sara

would these meals be continued throughout the week?? no back to low carbs as 20 and under???


Posted by: w8lifter

Yes...continued throughout the week...for at least a full week.


Posted by: w8lifter

Quote:
Originally posted by sara
time for meal # 4 and im so not hungry I dont wanna eat it

Well...if you're not hungry right now, you could wait till 9 and do your carb up then? What time do you go to bed and what time what your last meal?


Posted by: sara

then?, new plan?
w8, do i have to go and eat my meal # 4 ? im not even hungry.. and two hours later im gonna have to eat my carbup meal


Posted by: sara

my last meal is supposed to be at 7:00 pm and now its 7:30
i would wanna go to bed early as 10:00 tonight.. can i skip it?


Posted by: w8lifter

No....just do your carb up around 9-10

Let's see how you feel for the next week w/ the carbs..then we'll think about what next.


Posted by: w8lifter

Quote:
Originally posted by sara
my last meal is supposed to be at 7:00 pm and now its 7:30
i would wanna go to bed early as 10:00 tonight.. can i skip it?

No...don't skip your last meal,...do your carb up at 9 pm...then you can go to bed whenever you want ...so don't eat this meal right now, just eat your carb up.


Posted by: sara

1.5 protein = 5 carbs
1 oz. cheese= 1 carb
1 whole egg= 1 carb
3 whites= 1 carb
1/3 oat meal(dry)= 20 carb
1 apple = 20 carb
tuna, chicken, fish= o carbs
nuts= 7
brown rice......... can i have another apple or oatmeal instead of brown rice sometimes???

meal one - about 25 carbs
meal two- about 20 carbs
three- 10
four- 10
four- 0
total = 65 ?? is that ok


Posted by: sara

so skip meal 4 and eat my carb up at 9:00 pm


Posted by: sara

I'll be back! gotta go shower



Posted by: w8lifter

Quote:
Originally posted by sara
so skip meal 4 and eat my carb up at 9:00 pm

Yes


Posted by: w8lifter

Quote:
Originally posted by sara
1.5 protein = 5 carbs
1 oz. cheese= 1 carb
1 whole egg= 1 carb
3 whites= 1 carb
1/3 oat meal(dry)= 20 carb
1 apple = 20 carb
tuna, chicken, fish= o carbs
nuts= 7
brown rice......... can i have another apple or oatmeal instead of brown rice sometimes???

You could have more oats...but only 1 apple per day

meal one - about 25 carbs
meal two- about 20 carbs
three- 10
four- 10
four- 0
total = 65 ?? is that ok

Yes...that looks good



Posted by: sara

thanx w8 ! ill be back


Posted by: sara

had my carb up meal

1 oatmeal
4 oz. banana
1 tbsp butter
soy nuts

it was good


Posted by: sara

good morning
can i switch instead of apples sometimes to strawberries or peaches, grapefruit for next week?


Posted by: w8lifter

Yes


Posted by: sara

i feel bloated since yesturday after my meal # 3 yesturday.... why is that?


Posted by: w8lifter

I don't know...could be any number of things, too much sodium, not enough water, etc.


Posted by: sara

I'm gonna go have my meal #1

1 protein
1 1/2 tbsp natural pb
and take my vitamin c pill


Posted by: sara

meals for 4/4/03 friday

ONE 1 protein drink
1 1/2 TBSP peanut butter (natural)
(this was during my workout)

TWO 1 can tuna
1/2 cup spinach
steamed broccoli, cauliflower
1 Tbsp olive oil

THREE 1 can tuna
1/2 TBSP olive oil
1 TBSP (organic mayo) 3 grams of fat
some peanuts

FOUR 1 can tuna
1/2 TBSP olive oil
1/2 cup spinach

FIVE protein powder
2 TBSP flaxseeds meal

workout: lower body
water= 6 liters
any comments on my meals.....???


Posted by: sara

sunday will be my last carb up day (meal) and starting monday morning i will have 1/3 cup oatmeal and maybe eggs, tuna, or protein powder and some fat source with that..... and then 30 minutes after my meal i will go to the gym and work on my upper body and some ABS... after the gym i will eat my second meal apple and protein source; like tuna or protein drink.... third and fourth meal will have little amount of carbs, and fith meal will have no carbs!

ONE 20-25 carbs
TWO 20-25 carbs
THREE 5 carbs
FOUR 5 carbs
FIVE 0 carbs
is that ok ???


Posted by: sara

Meals for 4/5/03 saturday

ONE 2 egg whites subsitue (10 protein)
1 whole egg
1/2 soy protein powder (YUCK!)
1 slice cheese (2 fat)
2 TBSP flaxseed meal
some peanuts

TWO 1.5 protein
2 TBSP cream

THREE lots lots of fish (catfish)
lots of spinach leaf
steamed broccoli, cauliflower, asparagus

FOUR 1 can tuna
1/2 TBSP olive oil
some peanuts
lots of spinach leaf

no workout today
water= about 5 liters

are meals ok???


Posted by: sara

the chicken breast that I purchased has 2 grams of carbs (that two grams comes from sugar) its just simple frozen plain chicken breast.. 99% fat free, 32 grams of protein in a piece.. is that ok to eat??


Posted by: w8lifter

Sorry sara...I've been away all weekend.

What the ingredients in the chicken

ONE 20-25 carbs
TWO 20-25 carbs
THREE 5 carbs
FOUR 5 carbs
FIVE 0 carbs
is that ok ???


Not bad...you could do 10 carbs in 3 & 4, especially if 1 & 2 are only 20G...like try adding 5 strawberries to a shake


Posted by: sara

that's ok.. don't be sorry.. we all need a break sometimes
its just frozen chicken (nothing added) but the nutri info, it says it contains 2 grams of sugar


Posted by: sara

I w8 myself this morning and I gained 2.5 lbs why ?? anything wrong I'm doing?


Posted by: w8lifter

Sara...w/ carbs you store a little extra water...so that is just water weight...don't worry about it too much...in any given day, my bodyweight will vary up to 8lbs! Remember that we are not as concerned w/ BW as we are w/ body composition...the ratio of muscle to fat that your body carries....and remember that at your last fitness assessment, your bodyfat level was down ...you're heading in the right direction, towards your goals...you're doing everything right

As far as your pre-workout meal is concerned....it really doesn't matter what you have, as long as you have something and you are hitting your total numbers as the end of the day (keeping in mind that you have a P/F source in every meal, and carbs spaced appropriately)...I would suggest something light, since you workout right after...so oats and a protein shake, or chicken & peanut butter, etc.


Posted by: sara

thanx w8! I'm just stressed out cause I have'nt had my carb-up till thursday and today (sunday) my carb-day, and added that extra w8. I thought im suppose to gain few water w8 after my carbup meal not before


Posted by: sara

so, is the chicken ok to eat ?
140 cal.
32 protein
2 carbs (sugar)
1.5 fat
its frozen chicken breast from costco..


Posted by: w8lifter

Quote:
Originally posted by sara
thanx w8! I'm just stressed out cause I have'nt had my carb-up till thursday and today (sunday) my carb-day, and added that extra w8. I thought im suppose to gain few water w8 after my carbup meal not before

Sara...your weight will fluctuate...it's normal....

There has to be something in the chicken besides chicken for it to have sugar, but generally yes, it'll be fine?


Posted by: sara

I just read the bag and the ingridents (some chicken seasonings)


Posted by: sara

w8, do you think It would be better to do the same plan dor next week too? bleak and carbup sun/thurs?


Posted by: sara

Meal for sunday 04/06/03

ONE 2 whole eggs
1 white
1/2 protein
1 slice cheese (2 fat)
some peanuts

TWO 4 oz. chicken breast (32 protein) (1.5 fat) 2 carbs= sugar
cabbage
cauliflower
less than 1 Tbsp olive oil
2 spinach leafs
some parmasion cheese

THREE 1 protein drink
2 tbsp cream

FOUR 4oz. chicken breast
1/2 tbsp olive oil
1 egg yolk
lots spinach leaf
some black pepper

FIVE my carb up meal
4oz. banana
1 cup oatmeal or 3/4 cup instead if im very full
1 tbsp peanut butter or butter

water= so far 3 liters but I will have ~ 6 liters
NO workout today

are meals ok??


Posted by: sara

gotta go to work now.. bye for now


Posted by: w8lifter

Quote:
Originally posted by sara
w8, do you think It would be better to do the same plan dor next week too? bleak and carbup sun/thurs?

I already told you what I thought...if you don't want to do it...then stick w/ this?

Sara..all carbs are not bad, and do not make you fat, the kind of carbs you're eating are good for you.


Posted by: sara

ok. ill start the new plan tomorrow!
my pre workout meal would have 1/3 cup oatmeal, 1 whole egg, 2 whites, 1/2 protein, 1 slice cheese (4 protein, 2 fat)

after workout meal: 1.5 protein drink, 2 tbsp cream, (should I mix in strawberries with my shake or have one apple?

or half an apple and the other half with the third meal?


Posted by: w8lifter

Quote:
Originally posted by sara
ok. ill start the new plan tomorrow!
my pre workout meal would have 1/3 cup oatmeal, 1 whole egg, 2 whites, 1/2 protein, 1 slice cheese (4 protein, 2 fat)

Looks good

after workout meal: 1.5 protein drink, 2 tbsp cream, (should I mix in strawberries with my shake or have one apple?

or half an apple and the other half with the third meal?

You can do either, if you have strawberries here, make sure you make up for the carbs in another meal



Posted by: sara

1/3 cup of oatmeal = how much fat, protein and cal in there?


Posted by: sara

here is a what my meals plan for tomorrow
04/07/03 monday

ONE 1/2 protein powder (11 protein, 1.5 carbs, less than 1 fat)
1 whole egg (6 protein, 1 carbs, 5 fat)
2 egg whites (6 protein, 0 carbs, 0 fat)
1 slice cheese (4 protein, 1 carbs, 2 fat)
1/3 oatmeal (3 protein, 20 carbs, 1 fat)

TWO 1/2 apple (0 protein, 10 carbs, 0 fat)
1.5 protein (33 protein, 5 carbs, 2 fat)
2 tbsp cream ( 0 protein, 0 carbs, 9 fat)

THREE 1/2 apple ( 0 protein, 10 carbs, 0 fat)
1 can tuna (32 protein, 0 carbs, 1.5 fat)
1/2 tbsp oliveoil ( o protein, 0 carbs, 7 fat)

FOUR 2 strawberries ( 0 protein, 3 carbs, 0 fat)
2 pieces of salmon
with olive oil (36 protein, 0 carbs, 12 fat)
spinach leaf
cabbage
eaten fresh!!!! (veggies)

FIVE 1 serving tuna ( 13 protein, 0 carbs, .5 fat)
1 egg yolk ( 3 protein, 1 carbs, 5 fat)

w8lifter, are meals ok for tomorrow??? first day with carbs?


Posted by: w8lifter

Increase the strawberries to 4 or 5 and it will look good


Posted by: sara

everything else look good ? and sometimes instead of egg yolk in the last meal i can have peanuts?

I finshed eating meal # 4 at 6:00 pm, and I will have my carb up meal between 8:30-9:00pm


Posted by: w8lifter

sometimes...you're addicted to peanuts!

Try to have it at 9 rather than 8:30


Posted by: sara

why?


Posted by: sara

I haven't done any cardio for a while, now can I start back to do some cardio? how many times a week and how long?


Posted by: w8lifter

Because if you have it at 9 then you're more likely to finish it all...since it will be 3 hrs since your last meal, as opposed to 2.5.


Posted by: w8lifter

Quote:
Originally posted by sara
I haven't done any cardio for a while, now can I start back to do some cardio? how many times a week and how long?

Why don't we start w/ one 20 minute session per week of HIIT. Do you know what HIIT is?


Posted by: sara

nope


Posted by: w8lifter

K...search for "closet cardio" by Dr. Pain

Basically...it's interval work...you go fast/hard for a specified amt of time and then rest for a specified amt of time.

So on the bike, you'd pedal hard, at a high level, for say a minute, then you'd lower the level and pedal slowly to rest until you're ready to go hard again. Your work intervals have to be as hard as you can go.


Posted by: sara

I'm so addicted to peanuts! I'm just gonna stop eating peanuts starting today! ( the way I cut down and don't eat any sugar at all) haven't put any baked cookies or cake, all that crap for at least 3 months! I'm gonna do the same with the peanuts.. should I do that?


Posted by: sara

what if I use the eleptical? or the treadmill?


Posted by: w8lifter

Quote:
Originally posted by sara
I'm so addicted to peanuts! I'm just gonna stop eating peanuts starting today! ( the way I cut down and don't eat any sugar at all) haven't put any baked cookies or cake, all that crap for at least 3 months! I'm gonna do the same with the peanuts.. should I do that?

Sometimes it's better to cut out foods altogether that you can't control...I am the same way w/ nuts...I have to cut them out altogether or I want to keep eating them.

Good job on no cookies/cake/junk in 3 months

Quote:
what if I use the eleptical? or the treadmill?
Same thing...go faster/higher level, then rest

W/ a tread, you can play w/ speed and elevation....try running up a hill for work intervals, then walking flat for your rest.


Posted by: sara

every minute change?


Posted by: sara

whenever I get coffee (usually only on mondays) my long day at school I usually get plain coffee from starbucks.... is there anything else I can get from starbucks that is not plain coffee or hot herbal tea?


Posted by: Dr. Pain

Quote:
Originally posted by sara
every minute change?

http://ironmagazineforums.com/showth...threadid=14233


Posted by: sara

thanx


Posted by: w8lifter

I don't know...I don't go to starbucks, it's too confusing..lol...I don't think so Lots of sugar there.

You may not be able to go a full minute at first...time yourself and see how long you can go, and each week try to go a little longer, till you get to a full minute.


Posted by: Dr. Pain

Quote:
Originally posted by sara
whenever I get coffee (usually only on mondays) my long day at school I usually get plain coffee from starbucks.... is there anything else I can get from starbucks that is not plain coffee or hot herbal tea?
Water....or tea, esp Green Tea

http://ironmagazineforums.com/showth...threadid=15678


Posted by: sara

I know coffee is bad for you! but mondays Im up out of the house from 6 am till 9:30 pm


Posted by: sara

well what you get then?


Posted by: Dr. Pain

Quote:
Originally posted by Dr. Pain
Water....or tea, esp Green Tea



Posted by: w8lifter

Quote:
Originally posted by sara
I know coffee is bad for you! but mondays Im up out of the house from 6 am till 9:30 pm

One coffee a week isn't going to kill you....DP...


Posted by: sara

have you guys heard of the veggies grains? they sell it at wildoats. with the organic nuts and soy. its got lots of fiber. you know what Im talking about?


Posted by: w8lifter




Posted by: sara

haven't put one peanut in my mouth today


Posted by: sara

w8, how can I quote things like you guys do?


Posted by: Dr. Pain

Quote:
Originally posted by sara
w8, how can I quote things like you guys do?
Like this!

DP


Posted by: Dr. Pain

J/k Bottom right hand corner or the post's box, next to edit/delete

DP


Posted by: sara

Quote:
Originally posted by sara
here is a what my meals plan for tomorrow
04/07/03 monday

ONE 1/2 protein powder (11 protein, 1.5 carbs, less than 1 fat)
1 whole egg (6 protein, 1 carbs, 5 fat)
2 egg whites (6 protein, 0 carbs, 0 fat)
1 slice cheese (4 protein, 1 carbs, 2 fat)
1/3 oatmeal (3 protein, 20 carbs, 1 fat)

TWO 1/2 apple (0 protein, 10 carbs, 0 fat)
1.5 protein (33 protein, 5 carbs, 2 fat)
2 tbsp cream ( 0 protein, 0 carbs, 9 fat)

THREE 1/2 apple ( 0 protein, 10 carbs, 0 fat)
1 can tuna (32 protein, 0 carbs, 1.5 fat)
1/2 tbsp oliveoil ( o protein, 0 carbs, 7 fat)

FOUR 2 strawberries ( 0 protein, 3 carbs, 0 fat)
2 pieces of salmon
with olive oil (36 protein, 0 carbs, 12 fat)
spinach leaf
cabbage
eaten fresh!!!! (veggies)

FIVE 1 serving tuna ( 13 protein, 0 carbs, .5 fat)
1 egg yolk ( 3 protein, 1 carbs, 5 fat)

w8lifter, are meals ok for tomorrow??? first day with carbs?
workout: upper body, some ABS
water= so far I had 6 liters! I will have around 7.5-8 liters for today


Posted by: sara

I got it thanx just wanted to add my workout and water


Posted by: Dr. Pain

you can also use the edit to do that!

DP


Posted by: w8lifter

Quote:
Originally posted by sara
haven't put one peanut in my mouth today



Posted by: sara

so far !

It would'nt let me edit only quote!


Posted by: sara

I just want a flat tummy like britany how can I get it?


Posted by: Dr. Pain

You can only edit your own posts........


Posted by: Dr. Pain

Quote:
Originally posted by sara
I just want a flat tummy like britany how can I get it?
She got it from w8


Posted by: sara

what you mean she got it from w8?


Posted by: Jodi

Meaning listen to w8 and follow her advice and she will help you.


Posted by: sara

kool then! I'm on my way there then


Posted by: sara

Meal for 04/08/03 Tuesday

ONE 1/3 cup oatmeal (20 Carbs, 3 protein, 1 fat)
1.5 serving tuna (0 carbs, 18 protein, 1 fat)
2 Tbsp flaxseed meal( 0 carbs (has fiber), 3 protein, 4.5 fat)
1 whole egg (1 carbs, 6 protein, 5 fat)

TWO 1 whole apple ( 20 carbs, 0 protein, 0 fat)
2 scoops or I'll ask the guy to make it 1.5 scoops instead of isopure protein drink at the nutrition store ( 3 carbs, 50 protein or maybe make it 36 protein, 1 fat)
2 tbsp cream ( 0 carbs, 0 protein, 9 fat) I will mix it with my drink!

THREE 4 strawberries ( 5 carbs, 0 protein, 0 fat)
6 oz. salmon (fresh) I'll grill it! (0 carbs, 36 protein, 10 fat)
spinach, cabbage ( 0 carbs, 0 protein, 0 fat)

FOUR 1 can tuna (0 carbs, 32 protein, 1.5 fat)
1 oz. cheese ( 1 carbs, 7 protein, 9 fat)
spinach ( 0 carbs, 0 protein, 0 fat)

ARE MEALS OK???

workout for tomorrow= lower body, some ABS if I get to it
water= shooting for 7 liters


Posted by: w8lifter

Quote:
Originally posted by sara
kool then! I'm on my way there then

Yes you are

Meals look good except you need a meal 5


Posted by: sara

I'll have some tuna (fresh) like 3 oz. for meal 5


Posted by: w8lifter

...and a little butter or something for fat source


Posted by: sara

the salmon does have fat in there. like the 6 oz. salmon I had earlier has 10 grams of fat without me adding anything


Posted by: sara

w8, with meal #4 I made a mistake a big mistake
I had some peanuts


Posted by: w8lifter

Quote:
Originally posted by sara
the salmon does have fat in there. like the 6 oz. salmon I had earlier has 10 grams of fat without me adding anything

Yes...you said tuna though, which is low fat

Peanuts! Don't buy anymore


Posted by: oceangurl01

opps! I had cheese with the tuna...


Posted by: sara

sorry I meant salmon


Posted by: sara

how long am I doing this plan for?


Posted by: sara

Meals for 04/09/3 Wed

ONE (pre workout) 7 am
1 protein powder (22 protein, 3 carbs, 1.5 fat)
2 Tbsp flaxseed (3 protein, 3 fiber, 4.5 fat)
1 egg white (3 protein, 0 carbs, 0 fat)
1/3 dry oatmeal (3 protein, 20 carbs, 3 fat)

TWO (post workout) 10 am
1 can tuna (32 protein, 0 carbs, 1.5 fat)
1/2 Tbsp olive oil ( 0 protein, 0 carbs, 7 fat)
1 red apple ( 0 protein, 20 carbs, 0 fat)

THREE 1 pm
4 oz. salmon ( 24 protien, 0 carbs, 7 fat)
1 boiled egg (6 protein, 1 carbs, 5 fat)

FOUR 4 - 4:30 pm
1/4 cup tuna (13 protein, 0 carbs, 0.5 fat)
1/2 protein ( 11 protein, 2 carbs, 1 fat)
1 whole egg ( 6 protein, 1 carbs, 5 fat)
1 Tbsp cream ( 0 protein, 0 carbs, 4.5 fat)

FIVE 7:30- 8:00 pm
3/4 cup tuna (19 protein, 0 carbs, 1 fat)
1 cheese ( 5 protein, 1 carbs, 5 fat)
veggies (spinach, broccoli,cabbage, cauliflower)

workout: some workouts with trainer ( I got a free session with a trainer because I brought my friend to sign up at the gym
( I might be doing some ABS as well)

are meals ok??? any changes??
water= I will try to have no less than 6 liters
some green tea


Posted by: w8lifter

You need some sort of carb in meal 4...preferably rice or oats or sweet potato, not fruit.

1/3 cup oats
1/2 cup rice or
1/2 cup sweet potato.


Posted by: sara

i'll have some oats I was gonna ask you if I can have that


Posted by: sara

I had 1/4 cup of oats with meal # 4


Posted by: sara

meals for 04/10/03 Thursday

ONE (pre workout)
1/3 oatmeal (3 protein, 1 fat, 20 carbs)
2 Tbsp flaxseed( 3 protein, 4.5 fat, 0 carbs)
1 whole egg (6 protein, 5 fat, 1 carbs)
2 egg whites (6 protein, 0 fat, 1 carbs)
1/4 cup tuna (13 protein, .5 fat, 0 carbs)

TWO (post workout)
1.5 protein drink (33 protein, 2.5 fat, 5 carbs)
2 Tbsp cream (0 protein, 9 fat, 0 carbs)
1 apple ( 0 protein, 0 fat, 20 carbs)

THREE
3/4 cup tuna (19 protein, 1.5 fat, 0 carbs)
1/4 C. cottagecheese ( 13 protein, ~4.5 fat, 5 carbs)
1/2 C. spinach ( 0 protein, 0 fat, 0 carbs)

FOUR
1 C. broccli, cabbage (veggies GREEN!)
some fish (maybe salmon)

FIVE
1 can tuna (32 protein, 2 fat, 0 carbs)
1/2 Tbsp olive oil (0 protein,7 fat, 0 carbs)

WORKOUT: upper body, some ABS
WATER: 6 liters or more

w8, what am I doing next week??


Posted by: sara

I have a question on squats.. is it true its better to go all the way down ( try to let you'r butt touch the floor?) but then my trainer told me that may cause knee problems!


Posted by: w8lifter

Quote:
Originally posted by sara


w8, what am I doing next week??
Same thing


Posted by: w8lifter

Quote:
Originally posted by sara
I have a question on squats.. is it true its better to go all the way down ( try to let you'r butt touch the floor?) but then my trainer told me that may cause knee problems!

Well...some believe it does and some believe it doesn't. If you already have knee problems, it's probably best to only squat to parallel...and conventional wisdom is such that most trainers will say what yours has said to you (possibly only due to liability issues)...however, there are many trainers/people that think a full squat is fine. I have done full squats many times. I think it totally depends on each individual and their flexibility in each joint. As well as their ability/form to squat in the first place.


Posted by: sara

I can squat all the way down, but I did start feeling my knees hurt. so I guess its better not to squat all the way down (for me)

w8, I'm weighting the same for the past week.. is that good? or I'm supposed to go little down?
>can I have the apple sometimes in meal # 4 ( around 4pm?)
> do I take in same amount of food, (carbs) on my days off the gym?


Posted by: w8lifter

Quote:
Originally posted by sara
I can squat all the way down, but I did start feeling my knees hurt. so I guess its better not to squat all the way down (for me)

w8, I'm weighting the same for the past week.. is that good? or I'm supposed to go little down?

it's okay

>can I have the apple sometimes in meal # 4 ( around 4pm?)
yes

> do I take in same amount of food, (carbs) on my days off the gym?

Yes



Posted by: sara

so it doesn't matter when I intake my carbs doesnt have to be before a certain time?


Posted by: w8lifter

Meal 1 2 & 4....you can switch which carbs you take when, but they should be in those meals.


Posted by: sara

ok
then I'm gonna switch meal # 3 and # 4 around
and the fish is gonna be tuna (fresh)
5 oz. tuna
1/2 Tbsp butter or olive oil
veggies (spinach)


Posted by: sara

I bought this green tea with mint
"moroccan green " would this have any carbs in it? especially it's moroccan? I bought it from the coffee plantation.


Posted by: w8lifter

No...it has no carbs in it


Posted by: sara

YES! I loved the scent of it! I'm gonna have some now!


Posted by: sara

w8! I'm so mad, upset on myself! what have I done??
Meal # 4 went fine ( 5:30 pm)
at 6:45 pm I went crazy! I had lots of peanuts! cashew! lots almonds, pistachios and some tahini sesame !!!!!! all in the garage fridge! I went crazy
what can I do to fix it?


Posted by: sara




Posted by: w8lifter



K...first, calm down...that was a hell of a cheat, I'll give you that, and not something you want to do often...but Sara, you've been very good w/ your diet, and you're always very strict so....while it was a big cheat, it's not going to kill your cut. You're doing very well, and being more strict than most people, it's okay to go off your diet once in a while....BUT, you want to make sure that it's planned and NOT a binge like that.

What you can do to fix it is 1) stop eating them right now if you still are and 2) don't have any more nuts of any kind till next week!

Sara, do you need/want a planned cheat meal?


Posted by: sara

what would the cheat meal include?


Posted by: w8lifter

Whatever you want


Posted by: sara

oh no! I don't want that! not yet! not till I reach my goal of 14% or less


Posted by: sara

I know I have more energy on the new plan you have for me, but It's making me wanna have the food that I'm not supposed to be having. (nuts)


Posted by: w8lifter

You weren't gonna have it yet

I was thinking we do another week of this meal plan, w/ carbs, and then deplete...and your carb up could be a cheat meal?

So it would be in about 2 weeks...one meal only, and the deal is no more nuts of any kind till then?


Posted by: sara

so, next week we do the same as this week and the week after next, we do another 2 weeks of what I did last week?


Posted by: w8lifter

Yes...but 1 week of the depletion...we'll work your cheat meal into your meal plan as a carb up...but it means super strict till then...what do you think? ...and you have to let me know what your cheat meal is going to be...can't have too much


Posted by: sara

Ok! NO MORE NUTS!!!!! (cheese, cottage cheese is fine, only once a day?)
is there a plan where you can do deplete in one day (20 and under) and the next day would be carbs day (50-70)?


Posted by: w8lifter

Quote:
Originally posted by sara
Ok! NO MORE NUTS!!!!! (cheese, cottage cheese is fine, only once a day?)

Yes, they're fine

is there a plan where you can do deplete in one day (20 and under) and the next day would be carbs day (50-70)?

Yes...would you rather do that this week?



Posted by: sara

w8, I don't want a cheat meal. I want this to be the way I eat all the time, without cheating at all (maybe only on my b-day cake) that's in november. or maybe I'll cheat once in every two weeks that's (MAYBE) when I reach my goal and be happy of what I see


Posted by: sara

Quote:
Originally posted by w8lifter
which plan is better for me to a faster result, and I'll do it



Posted by: w8lifter

Quote:
Originally posted by sara
w8, I don't want a cheat meal. I want this to be the way I eat all the time, without cheating at all (maybe only on my b-day cake) that's in november. or maybe I'll cheat once in every two weeks that's (MAYBE) when I reach my goal and be happy of what I see

Okay...that's cool


Posted by: w8lifter

Quote:
Originally posted by sara
which plan is better for me to a faster result, and I'll do it
Don't be impatient, you're progressing well towards your goal.

If we continue w/ carbs everyday, we end it this weekend....if we do it your way, carbs every other day...we do it for 2 weeks. You pick.


Posted by: sara

If I do carbs every other day.. what can I have on my deplete days?


Posted by: sara

is it ok to have: 1/4 cup cottage cheese
hard cheese
strawberries
and nuts on my deplete days?
and on my carb days: apple
oatmeal
cottage cheese
strawberries
and no nuts!


Posted by: w8lifter

What you were having before...protein/fat and lotsa veggies.


Posted by: w8lifter

Quote:
Originally posted by sara
is it ok to have: 1/4 cup cottage cheese 1/2 cup
hard cheese
strawberries
and nuts on my deplete days?
and on my carb days: apple
oatmeal
cottage cheese
strawberries
and no nuts!
Yes....that looks good...Sara, I think you're getting this


Posted by: sara

so, the only food (carbs) I can have on either plan is strawberries, cheese, cottage cheese and the rest would be fat from oils, butter, meat, fish, chicken, eggs.. and same with protein and no nuts!


Posted by: sara

I'm ready! when can we start this plan? do I start with deplete or carbs?


Posted by: sara

Is my metabolism set up correctly now? how many calories do I need to consume daily?


Posted by: w8lifter

Do this:

Quote:
Originally posted by sara

no carb days:

is it ok to have: 1/4 cup cottage cheese
hard cheese
strawberries
and nuts on my deplete days?

Fat/pro meals as you were doing before, yes....no carbs this day except strawberries

carb days

and on my carb days: apple
oatmeal
cottage cheese
strawberries
and no nuts!

Start w/ deplete tomorrow.

When I say carbs Sara, I mean active carbs from true carb sources, like the oats, fruit, sweet potato, etc. On your deplete days, I don't care about the carbs you get from non-carb sources like nuts and protein powder and cheese.

The exception being cottage cheese...and we've already established a limit of 1/2 cup a day...so as long as you don't have more than that you're fine.


Posted by: w8lifter

Quote:
Originally posted by sara
Is my metabolism set up correctly now? how many calories do I need to consume daily?
How many calories have you been consuming? (you don't give me totals?)

Do you log everything in fitday? Can you make your journal public so I can see?


Posted by: sara

start tomorrow... OK!


Posted by: sara

I don't log in fit day, because the cal intake doesn't match what it says in the box when I buy things.. I usually just calculate it by myself! right now I'm taking in about 1330 - 1400 cals a day


Posted by: w8lifter

K...need to work on bringing that up still...I'd like to see you at 1500 minimum.

If you're still doing 5 meals...then increase the portion sizes for each meal...15g fat instead of 10-12....35-38g protein instead of 30-35.


Posted by: sara

ok, Tomorrow I can't have any cheese, meat, no dairy products, because of lent


Posted by: w8lifter

Okay....just eat what you can ...salmon?


Posted by: sara

on my deplete days how much fat can I take in in each meal? and on carbs days?


Posted by: sara

what's better to eat before a workout, protein drink with fat source or can tuna, strawberries with fat source?


Posted by: w8lifter

Quote:
Originally posted by sara
what's better to eat before a workout, protein drink with fat source or can tuna, strawberries with fat source?
We've covered this before! Whatever you want.


15 g fat both days please.


Posted by: sara

Meal for friday 04/11/03
--- DEPLETE ---

ONE (PRE- WORKOUT)
1.5 protein drink (33 protein, 3 fat, 5 carbs)
1/2 Tbsp olive oil ( 0 protein, 7 fat, 0 carbs)
2 Tbsp flaxseed raw ( 3 protein, 4.5 fat, 0 carbs)

TWO (Post workout)
1 can tuna (32 protein, 1.5 fat, 0 carbs)
1 tbsp olive oil ( 0 protein, 14 fat, 0 carbs)
1/2 cup spinach ( 0 protein, 0 fat, 0 carbs)
3 strawberries ( 0 protein, 0 fat, 3 carbs)
THREE
2 pieces salmon ( 30 protein, 5 fat, 0 carbs)
1 tbsp margreine(0 protein, 11 fat, 0 carbs)
lots of cabbage spinach ( 0 protein, 0 fat, 0 carbs)

FOUR and five I will update it tomorrow (will have fish, but don't know type)

are meals ok so far for tomorrow's deplete?


Posted by: w8lifter

Your protein drink has dairy in it Sara (whey)...you said you can't have any today.

But it looks good

P.S....does a mercola search on margarine vs butter for some info when you have some time


Posted by: sara

I'm allowed to have that though


Posted by: sara

how many strawberries can I eat on my deplete days? ( can I divide it with diffrent servings?) I heard you can have grape fruit on you'r deplete days is this true? if so, how much


Posted by: sara

Meals for 04/11/03
--- Deplete ---
ONE (Pre-workout)
1 can tuna (32 P, 1.5 F, 0 C)
1 Tbsp oliveoil(0 P, 14 F, 0 C)
moroccon mint green tea

TWO (Post-workout)
1.5 protein (33 P, 2.5 F, 5 C)
2 Tbsp flaxseed(3 P, 4.5 F, 0 C)
1/2 Tbsp oliveoil(0 P, 7 F, 0 C)

THREE
5 oz. tuna (32 P, 1.5 F, 0 C)
1 Tbsp butter ( 0 P, 11 F, 0 C)
1 Tbsp fake mayo ( 0 P, 3 F, 1 C)
5 oz. cabbage
1/2 cup spinach
1 frozen strawberry (0 P, 0 F, 1 C)

FOUR
3 oz. tuna (19 P, 1 F, 0 C)
1 serving canned fish ( 19 P, 14 F, 3 C)
moroccon mint green tea

FIVE
1/4 cup canned tuna ( 13 P, 1 F, 0 C)
1/2 Tbsp olive oil ( 0 P , 7 F, 0 C)

workout:* lower body
*did some ABS (cruches) 3 sets on ball
3 sets ABS machine

Water ~ 6.5 - 7 Liters

* Are meals ok for a deplete day??


Posted by: w8lifter

Quote:
Originally posted by sara
how many strawberries can I eat on my deplete days? ( can I divide it with diffrent servings?) I heard you can have grape fruit on you'r deplete days is this true? if so, how much

four in each meal...up to 3 meals. No grapefruit.


Posted by: w8lifter

Please use regular full fat mayo


Posted by: sara

the only reason I used the organic (soy mayo) has no dairy products! and already had my fat that meal..

does it matter if the strawberries frozen or not?


Posted by: sara

Meals for saturday 04/12/03
--- Carbs day ---

ONE
1 can tuna (32 P, 1.5 F, 0 C)
1 Tbsp cream( 0 P, 4.5 F, 0 C)
2 Tbsp flaxseed( 3 P, 4.5 F, 0 C)
1/3 C. oatmeal (3 P, 1 F, 20 C)
some mayo

TWO
1 can tuna (32 P, 1.5 F, 0 C)
3/4 Tbsp oliveoil ( 0 P, 10 F, 0 C)
1 red apple ( 0 P, 0 F, 20 C)

THREE
1.5 Protein (33 P, 2.5 F, 5 C)
2 Tbsp cream ( 0 P, 9 F, 0 C)

FOUR
6.5 oz salmon (39 P, 11 F, 0 C)
1 Tbsp sourcream ( 0 P, 3 F, 1 C)
6oz. cabbage
1/2 cup spinach

FIVE
I'll have some boiled eggs

* No workout today
* Water= I'll try to have 6-7 liters
**** Are meals ok ? comments??


Posted by: w8lifter

Quote:
Originally posted by sara
the only reason I used the organic (soy mayo) has no dairy products! and already had my fat that meal..

does it matter if the strawberries frozen or not?
Gotcha....I thought you meant a low fat mayo w/ sugar.

Nope...frozen or fresh, doesn't matter.


Posted by: w8lifter

Meals look good...but you need some carbs in meal 4 please.


Posted by: sara

I already had all my meals and I just checked my e-mail
so meal for didn't have carbs this time..
tomorrow's meals would be deplete? 20 C and under?


Posted by: sara

what's the ideal waist size measurment for a female?


Posted by: w8lifter

Quote:
Originally posted by sara
what's the ideal waist size measurment for a female?
There is no ideal. Each individual is different and what looks good on one girl is going to look different on another.


Posted by: sara

I know that but what would be a good waist size measurment?


Posted by: w8lifter

http://www.fpnotebook.com/END28.htm


http://www.consumer.gov/weightloss/bmi.htm


Posted by: sara

meals for sunday 04/13/03
--- Deplete ---

ONE
1.5 serving tuna (16 P, 1 F, 0 C)
2 whole eggs (12 P, 10 F, 2 C)
1 white ( 3 P, 0 F, 0 C)
1/4 Tbsp butter ( 0 P, 5 F, 0 C)

TWO
chicken breast ( from costco that has the 2 Grams of sugar)
( 31 P, 2 F, 2 C)
1 Tbsp mayo ( 0 P, 11 F, 0 C)
1 celery

THREE
1.5 Protein ( 33 P, 2.5 F, 5 C)
1 Tbsp melted butter ( ran out of cream, had to use butter no nuts
( 0 P, 11 F, 0 C)

FOUR
4 oz. chicken breast ( 24 P, 7 F, 0 C)
1 slice cheese ( 4 P, 2 F, 1 C)
1/2 Tbsp mayo ( 0 P, 5 F, 0 C)
1/4 cup spinach
6 oz. cabbage

FIVE
1 can chicken ( 30 P, 4 F, 0 C)
1 Tbsp mayo ( 0 P, 11 F, 0 C)
some cream cheese
some cabbage

no workout today had to work all day!!!!

water= 6.5 liters
are meals ok for a deplete day???


Posted by: sara

thanx w8


Posted by: sara

meals for monday 04/14/03
--- carbs ---

ONE
1/3 cup oatmeal ( 3 P, 1 F, 20 C)
1 Tbsp flaxmeal ( 1.5 P, 2.2F, 0 C)
1 can tuna ( 32 P, 1.5 F, 0 C)
1/2 Tbsp olive oil ( 0 P, 7 F, 0 C)

TWO
1 can tuna ( 32 P, 1.5 F, 0 C)
1 Tbsp mayo( 0 P, 11 F, 0 C)
1 apple ( 0 P, 0 F, 20 C)

THREE
1 can tuna ( 32 P, 1.5 F, 0 C)
1 Tbsp mayo( 0 P, 11 F, 0 C)

FOUR
(after just doing ABS at the gym)

2 whole eggs ( 12 P, 10 F, 2 C)
2 white ( 6 P, 0 F, 0 C)
1/2 cup cottage cheese ( 13 P, 4.5 F, 5 C)

FIVE

1 protein ( 22 P, 1.5 F, 3 C)
1/2 Tbsp melted butter ( it tasted good the last time I tried it)
( 0 P, 5 F, 0 C)

are meals ok for tomorrow ??? should I change anything?
water= should be 6 - 7 liters


Posted by: w8lifter

It's good....meal 5 could be a full meal though...1.5 scoops and a full tbsp of ....butter (eeewww)


Posted by: sara

oh no, it tastes good ! try it


Posted by: sara

I switched meal # 3 into 5 oz. salmon from wildoats restaurant..
( 32 P, 10 F, 0 C)


Posted by: sara

saw you'r pics w8, ABS look great and so does everything else! you are a great motivator


Posted by: w8lifter

Thanks Sara


Posted by: sara

you deserve it


Posted by: sara

Meals for tuesday 04/15/03

--- Deplete ---

ONE (Pre- workout)
1 protein ( 22 P, 1.5 F, 3 C)
1 egg ( 6 P, 5 F, 1 C)
1 white ( 3 P, 0 F, 0 C)
1/2 Tbsp butter ( 0 P, 5 F, 0 C)
1 frozen strawberry

TWO ( Post- workout ) while finishing my ABS workout
1.5 Protein ( 33 P, 2.5 F, 5 C)
1 Tbsp butter ( 0 P, 11 F, 0 C)

THREE
4 oz. salmon ( 22 P, 7 F, 0 C)
1/2 cup cottage cheese ( 13 P, 4.5 fat, 5 C)
some butter

FOUR
4 oz. catfish ( 18 P, 13 F, 0 C)
1 serving tuna ( 13 P, 1 F, 0 C)

FIVE
1.5 serving tuna ( 19 P, 1 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 white ( 3 P, 0 F, 0 C)
1/2 Tbsp olive oil( 0 P, 7 F, 0 C)
1/4 cup spinach

WORKOUT: upper body and did some ABS

water= so far 4 liters maybe add 3 more liters..

Are meals ok ? deplete day?


Posted by: sara

I've been doing good so far! no nuts at all!!!! instead of nuts, when I crave for them or for something else, I'm having like 1 frozen strawberry and some green tea
how long am I gonna do this plan for??


Posted by: sara

tomorrow I will do cardio, and work on ABS.. after my first meal of oats and some protein, butter.. how long can I do cardio for? should I do the eleptical, treadmill or row machine?


Posted by: w8lifter

You're doing well Sara Gonna keep this up for a while, you just started it. Good job on the nuts


Posted by: w8lifter

25 minutes, and either of those are fine


Posted by: sara

are you leaving us? or you still gonna be around on this site?


Posted by: w8lifter

I'm still going to be here...what gave you the idea I was leaving?


Posted by: sara

do I have to do the HITT? would I do cardio before or after my ABS?


Posted by: sara

the thread "almost there".


Posted by: sara

let say I have my first meal @ 7:00 am and go to the gym @ 8:00 and do cardio for 25 minutes and then ABS for 30 minutes.. is this fine?
I was thinking of having 1/3 cup oatmeal and protein powder together with water and flaxseed meal and make it like a hot cereal with some butter for fats. would that work for tomorrow's first meal?


Posted by: w8lifter

LOL...that's my new journal "almost there" because I have a competition on May 3rd, which is the whole reason I've been dieting

You can do cardio before or after your abs, whichever you like...I like cardio first, because then I can stretch and go straight to abs from there

HIIT would be ideal.


Posted by: w8lifter

Quote:
Originally posted by sara
let say I have my first meal @ 7:00 am and go to the gym @ 8:00 and do cardio for 25 minutes and then ABS for 30 minutes.. is this fine?
I was thinking of having 1/3 cup oatmeal and protein powder together with water and flaxseed meal and make it like a hot cereal with some butter for fats. would that work for tomorrow's first meal?
Sure


Posted by: sara

how you gonna eat after the competetion?


Posted by: sara

HITT: on the treadmill
MINUTES LEVEL
1 ....................3
2 ...................4
3 ...................3
4...................5
5.................. 3
6...................6
7..................3
8.................7
9................3
10..............8
11.............3
12.............8
13............3
14...........8
15..........3
16.........8
17.........3
18.......4
19......4
20......4
20- 25 cool down

would this be ok ?


Posted by: w8lifter

Quote:
Originally posted by sara
how you gonna eat after the competetion?

Well...right after my competition, I am going to probably eat anything I want...for that weekend...pizza, ice cream or whatever. And then starting Monday, I am going to be increasing my calories but still eating healthy foods in order to reset my metabolism and get ready to cut even more, because I have another competition in July


Posted by: w8lifter

Yes...your HIIT looks good!


Posted by: sara

so, after I reach my goal what can I eat that I can't eat now?



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