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sara's new plan


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Posted by: sara

tomorrow will be my first time doing this HITT! kinda scared that I might not able to finish the whole session


Posted by: sara

do my meals look ok for today?


Posted by: sara

why does the beverly diet allows grapefruit?


Posted by: sara

what's a psyllium fiber?


Posted by: w8lifter

Quote:
Originally posted by sara
so, after I reach my goal what can I eat that I can't eat now?

LOL...well...you kinda still have to follow the same principles...avoid sugar, a balance of P/C/F in meals, no processed foods, etc...otherwise you will just gain back all the fat...but, you can add other foods in that you've been restricting...most likely you'd make different recipes that you've not been able to make...like protein pancakes w/ oats in it and some sugar free syrup. I know when I'm not cutting...I relax a little on counting everything, and I eat more cream and peanut butter than I do when cutting, more fruit and carbs too...although I stick w/ slow burning carbs. And I treat myself once in a while too w/o worrying about it...like if I go out to dinner, I might have a dessert if I haven't had one in a long time


Posted by: w8lifter

Quote:
Originally posted by sara
tomorrow will be my first time doing this HITT! kinda scared that I might not able to finish the whole session
You may only be able to do 15-20 minutes...don't worry about it...it's very taxing and tiring, so you don't have to do a long time, as long as you're working hard on your work intervals you're good. And you can work up to 20-25 minutes.

Your meals look good.


Posted by: w8lifter

Quote:
Originally posted by sara
why does the beverly diet allows grapefruit?

You can have grapefruit...but not on your deplete days...because you're having carbs every other day, you need to make sure your deplete days have as little carb as possible. If you were going longer between carbs...like we were before...2x week carb ups, you'd be able to have 1/2 grapefruit on your deplete days...but not when you're having carbs every other day.


Posted by: w8lifter

Quote:
Originally posted by sara
what's a psyllium fiber?

It's a non-soluble fibre made from the husks of psyllium seeds...most fibre supps are made w/ this.


Posted by: sara

I'll try my best


Posted by: sara

going to the gym in 30 miutes ! just had my # 1 meal ( it was yummy!)


Posted by: Fit Freak

w8...quick question...and sara...sorry to post it here....you said you're competing in May...this is the FAME comp right ...in TO? So you said you're competing again in July....are you doing the Musclemania show and if so...BB or figure..fitness...which category?

I think I'm coming up to TO for the Musclemania to watch...just curious where I can look for ya!


Posted by: Dr. Pain

Quote:
Originally posted by Fit Freak
w8...quick question...and sara...sorry to post it here....you said you're competing in May...this is the FAME comp right ...in TO? So you said you're competing again in July....are you doing the Musclemania show and if so...BB or figure..fitness...which category?

I think I'm coming up to TO for the Musclemania to watch...just curious where I can look for ya!
I can answer that, so I will...


After she kicks major ass in FAME (yes in TO) in 2 weeks and 3 days, she'll be placing highly in MM, LW women's BB division (115 and under), especially if she "follows" her post show INTRUCTIONS (had to get that in )

DP


Posted by: Fit Freak

Thx DP...I'll be there at the MM cheering for her...will there be any other IM people floating around?


Posted by: w8lifter

Quote:
Originally posted by Fit Freak
Thx DP...I'll be there at the MM cheering for her...will there be any other IM people floating around?

Yes...what he said ....it'll be great to see you there


Posted by: sara

right now I'm at school, (break time) just had my # 3 meal which I wil post later on today.. I feel I have no energy, after this cardio this morning and some ABS. I did the HITT.. I was craving for coffee so bad, but I did't have it ( yet) I think my weight is down to 114


Posted by: sara

Quote:
Originally posted by w8lifter
LOL...well...you kinda still have to follow the same principles...avoid sugar, a balance of P/C/F in meals, no processed foods, etc...otherwise you will just gain back all the fat...but, you can add other foods in that you've been restricting...most likely you'd make different recipes that you've not been able to make...like protein pancakes w/ oats in it and some sugar free syrup. I know when I'm not cutting...I relax a little on counting everything, and I eat more cream and peanut butter than I do when cutting, more fruit and carbs too...although I stick w/ slow burning carbs. And I treat myself once in a while too w/o worrying about it...like if I go out to dinner, I might have a dessert if I haven't had one in a long time
so, can I have bread (wheat), all type of fruits and veggies after my cut? or not? like can I have subway sandwich? or pasta?


Posted by: w8lifter

Quote:
Originally posted by sara
so, can I have bread (wheat), all type of fruits and veggies after my cut? or not? like can I have subway sandwich? or pasta?

Not...those things are still unhealthy, whether you need to lose fat or not. You could however, get away w/ that stuff once in a while and it wouldn't screw you up...but eat it all the time and you'll just gain fat again.

I would look into ezekial bread...and you could get away w/ more variety in the fruits...but still can't go crazy w/ it.

That's not good (114) ....make sure you're eating enough!


Posted by: sara

do I still have to count my carbs, protein and fat intakes in everymeal? and have 30 p a meal?
after my cut I can have oatmeal everyday? (like 1/2 a cup a day? and apples, bananna, pb everyday? but in small amount?


Posted by: sara

meals for wed 04/16/03
--- carbs ---

ONE ( before running and doing some ABS workout)

1 protein ( 22 P, 1.5 F, 3 C)
1/3 oat ( 3 P, 1 F, 20C)
2 Tbsp flax( 3 P, 4.5 F, 0 C)
1/2 TBSP butter ( 0 P, 5 F, 0 C)

TWO (after the gym)

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

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

FOUR
5.5 oz. salmon ( 39 P, 12 F, 0 C)
1/4 Tbsp mayo ( 0 P, 4 F, 0 C)
some of the atkins bar ( little piece)
some cabbage and 1/4 cup spinach
4 strawberries ( 0 P, 0 F, 3 C)
FIVE

1/4 cup tuna ( 13 P, .5 F, 0 C)
1 cheese ( 4 P, 5 F, 1 C)
lots of cabbage!!!!

water= 6.5 liters
workout= cardio, ABS

that's 1400 calories total


Posted by: w8lifter

Quote:
Originally posted by sara
do I still have to count my carbs, protein and fat intakes in everymeal? and have 30 p a meal?
after my cut I can have oatmeal everyday? (like 1/2 a cup a day? and apples, bananna, pb everyday? but in small amount?

Well the way I do it is...when I'm just maintaining...I don't count things specifically, but I do pay attention to what I'm eating. I make sure I have the same healthy foods, and have protein and fat in every meal...as for carbs, I generally eat them every day ( no depletion) but I go by how I feel and look and what I know ...I know I can't eat too many carbs in one day, or I'll start retaining water and I won't like the way I look...so I generally eat 1/2 cup oats in the morning...and either another 1/2 cup post workout or sweet potato...I still don't have starchy carbs in every meal though. ...Add in a piece of fruit and maybe one more carb source (but not usually) and it's good.

I wouldn't have a banana every day...but pb, apples, oats yes, that's okay.


Posted by: sara

so basically one fruit a day, 2 servings of brown rice or oats, 2 servings of nuts, 2 servings of cheese ?
what about the legums? beans?


Posted by: w8lifter

Quote:
Originally posted by sara
meals for wed 04/16/03
--- carbs ---

ONE ( before running and doing some ABS workout)

1 protein ( 22 P, 1.5 F, 3 C)
1/3 oat ( 3 P, 1 F, 20C)
2 Tbsp flax( 3 P, 4.5 F, 0 C)
1/2 TBSP butter ( 0 P, 5 F, 0 C)

K...we want to bring your calories up a bit...add 1/2 scoop of protein to this meal please...35P 1.5 scoops

TWO (after the gym)

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

Add 2 more whites to this

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



FOUR
5.5 oz. salmon ( 39 P, 12 F, 0 C)
1/4 Tbsp mayo ( 0 P, 4 F, 0 C)
some of the atkins bar ( little piece)
some cabbage and 1/4 cup spinach
4 strawberries ( 0 P, 0 F, 3 C)



FIVE

1/4 cup tuna ( 13 P, .5 F, 0 C)
1 cheese ( 4 P, 5 F, 1 C)
lots of cabbage!!!!

Bring this meal up...30g protein, 10 g fat please

water= 6.5 liters
workout= cardio, ABS

that's 1400 calories total



Posted by: w8lifter

Quote:
Originally posted by sara
so basically one fruit a day, 2 servings of brown rice or oats, 2 servings of nuts, 2 servings of cheese ?
what about the legums? beans?

Yep, that's good


Posted by: sara

I can only fix meal # 5 ! I'll add more protein


Posted by: sara

I can't have beans on my carb days for now ?
so basically how much carbs can I intake daily after the cut? and how many times a month can I have a banana?


Posted by: w8lifter

No beans for now...I'd only have a banana once a week...and as for daily carbs...I already answered that


Posted by: sara

daily carbs around 70 a day after the cut?
on calorieking.com I looked at the restraunts and denny's ... have grilled alaskan salmon dinner
210 cal
4 f.
43 p
1 c.
can I have that for lunch or dinner one day in this week?

they also have chiken dinner (no sides or bread)
130 cal
4 f.
0 c.
24 p.

shrimp scampi skillet dinner
289 cal
19 f
3 c
25 p

are these ok to have on my cut days? deplete days?


Posted by: Dr. Pain

Sara...if you had to guess......what do you think?

DP


Posted by: sara

well, I don't know.. the nutri value sounds ok to eat, but it's fast food and thats not ok..


Posted by: Dr. Pain

Let me rephrase that too please...


Sara, part of the "Mentoring Process" that w8, others and I do, is to teach and empower people to make good choices, good discissions, based on what they have learned about food and their bodies


While we are here to help people get started and stay on the path, to help with tweaks and provide insight and knowledge for more difficult choices, you should know by now how to compose meals and follow your program....w/o askig questions about each and every meals, every day...and many times the same questions!

When you are given a program...sure ask clarifying questions and let us make sure you understand and "get it right"...but.....


To help us help you.....please reread, understand what you have been learning/doing....and try not to ask the same questions repetively, or questions about each meal/each day.....but know we are here for the tougher questions and want to help?


DP


Posted by: sara

the only reason I am asking questions because I want to make sure I'm doing everything correct sorry to bother you


Posted by: Dr. Pain

Quote:
Originally posted by sara
well, I don't know.. the nutri value sounds ok to eat, but it's fast food and thats not ok..
Ok...from what you have learned...what would you avoid if eating out?


Posted by: Dr. Pain

Quote:
Originally posted by sara
the only reason I am asking questions because I want to make sure I'm doing everything correct sorry to bother you
Pay Attention..I'm teaching here!

You have to be able to make these choices intelligently...you won't always have help...you may be out, you may be away form the computer, we may be away........it's the law of the Jungle...our cubs have to learn to eat!


Posted by: Dr. Pain

..and you have been doing better and better BTW


Posted by: sara

avoid all the carbs! and what I posted has no carbs ( well maybe 1 or 2 grams) if it affects me to a negative way, I won't have anything from a restraunt. ( sometimes I just don't wanna take my food to school, and I just wanted to know if the above food from denny's ok to eat on my cut days)


Posted by: sara

thanx Dr. Pain! I did improve alot and I thank you and w8lifter for that. but everytime I post my meals and w8lifter replys back, I get more motivation (regarding my meals)


Posted by: Dr. Pain

Good start....you know your food choices.....

Now what we watch for w/fast/restaurant food is hiden sugars and starches in the sauces and ingredients...does what you posted sound good to you?

Also...often an ounce or two of cheese can be used to bring up protein and fat totals...while it can be done, it's hard for them to hurt cheese....many exceptions exist of course!

DP


Posted by: Dr. Pain

Quote:
Originally posted by sara
thanx Dr. Pain! I did improve alot and I thank you and w8lifter for that. but everytime I post my meals and w8lifter replys back, I get more motivation (regarding my meals)
And you have been giving other motivation too.....

Know that she looks, and as you get better and better, she will only step in if things are off......

So it's your job to make sure meals are balanced and to the "plan" w8lifter likes to help as much as I do, but we have a lot of work to do, we help others, and we need time here just to recre8 and play....do you understand?


Posted by: sara

I asked about the Denny's food because it sounds ok to eat while someone is on a cut.. but I wanted to make sure before I do it!


Posted by: Dr. Pain

It looked OK Sara, but I want you to see that....know that you can't control what they cook it in, but you can blot excess fat w/napkins....hear my sauce comment, hear my cheese to bring up totals comment

I have to go.....you can make these discisins, we know you can!


Posted by: sara

yes, I understand others need help too I'm posting what I'm doing.. and you guys read it and when I make any mistakes, you help me fix them.


Posted by: sara

I think if I eat out at a restraunt like this once a month is not gonna hurt me at all but I usually go to whole food and get their salad bar ( where they have plain tuna and chicken) they also have ready chicken and fish, but most of them got herbs, and sauces.. so I avoid that


Posted by: sara

after lent I'm gonna be able to have chicken and meet..
what kind of meat you guys recommend?


Posted by: w8lifter

Quote:
Originally posted by sara
I think if I eat out at a restraunt like this once a month is not gonna hurt me at all but I usually go to whole food and get their salad bar ( where they have plain tuna and chicken) they also have ready chicken and fish, but most of them got herbs, and sauces.. so I avoid that

See....you're learning


Posted by: sara

thanx w8!
I'm only worried now about my cal intake. I am between 114 - 116lbs and my height is 5'3


Posted by: Dr. Pain

Condiment rule:

Herbs are OK, sauces, and Condiments that add 5 calories or less to a meal are basically OK too...

DP


Posted by: w8lifter

Quote:
Originally posted by sara
thanx w8!
I'm only worried now about my cal intake. I am between 114 - 116lbs and my height is 5'3

K well...let's deal w/ what you're doing now....and we'll worry about what to eat when you're done your cut...when you're done your cut.


Posted by: sara

sorry, I know why did I started asking about meals after my cut?? silly me


Posted by: sara

meals for thursday 04/17/03
-- Deplete --
ONE (pre-workout)

1 protein ( 22 P, 1.5 F, 3 C, 110 cal)
1 whole egg ( 6 P, 5 F, 1 C, 70 cal)
2 TBSP flaxmeal ( 3 P, 4.5 F, 0 C, 60 cal)

TWO (post-workout) while finshing leg workout

1.5 protein ( 33 P, 2.5 F, 5 C, 165 cal)
1 TBSP butter ( 0 P, 11 F, 0 C, 100 cal)

THREE
4oz. catfish ( 18 P, 13 F, 0 C, 199 cal)
1.5 serving tuna ( 19 P, 1 F, 0 C, 90 cal)
6 oz. cababge ( 35 cal)
1 frozen strawberry ( 0 P, 0 F, 1 C, 5 cal)

FOUR
5 oz. catfish ( 22 P, 16 F, 0 C, 250 cal)
1/4 cup spincah ( 10 cal)
1 strawberry ( 0 P, 0 F, 1 C, 5 cal)

FIVE
1 oz. cheese ( 7 P, 8 F, 1 C, 110 cal)
1 can tuna ( 32 P, 1.5 F, 0 C, 150 cal)
1/4 spinach ( 10 cal)
1 strawberry ( 0 P, 0 F, 1 C, 5 cal)

workout: did great workout on ABS worked on lower body!
water= might be 6.5 liter


Posted by: sara

I'm going to make my meal # 3


Posted by: sara

how much calories do I need to consume on my workout days?
and on my non workout days?


Posted by: w8lifter

It should be the same on both days.


Posted by: sara

how much is that?


Posted by: w8lifter

What have they been?


Posted by: sara

they have been the same: but on carb days they are a little higher ( 1450 - 1475) deplete days ( 1400)


Posted by: sara

just finshed having my last meal (cheese was yummy) it was 8 grams of fat


Posted by: w8lifter

Quote:
Originally posted by sara
they have been the same: but on carb days they are a little higher ( 1450 - 1475) deplete days ( 1400)

K...you've been at that for a while, let's bring it up...1550.


Posted by: sara

I'm counting what I'm posting in the journal.. sometimes I munch in lots of cabbage and green veggies and I don't count that in my cals or journal.. should I start counting it? ( cause if I do, that would bring it up my cal intake)

one of the trainers at my gym keeps asking me if I'm eating enough.( cause he seeing me losing weight) and I told him yes.. I said I eat about ~ 1500 cal a day... he said: " wow that's alot of calories!"
Dr. Pain, w8lifter, I shouldn't listen to him should I ?


Posted by: w8lifter

1500 is not a lot of calories.

So...did you ask him why you're dropping losing weight if you're eating so many calories? lol


Posted by: sara

yes, he said that I may be doing more heavy set (on weight lifting) and thats making me burn more calories..


Posted by: sara

next monday is my newphew's 1 yr. b-day! and we all going out to a restraunt, where they will have (good food for me) shish kabob or chicken kabob.. but, they going to have a cake and they gonna want me to taste it, have a piece.. and I don't want that! what can I do? can I deplete from tomorrow till monday? and the meal that I will have with them would be my carb up meal? and go back to bleaking on tuesday? and 60 carbs on wednesday?


Posted by: sara

meals for Friday 04/18/03
--- carbs ---

ONE (pre-workout)
1/3 oatmeal ( 3 P, 1 F, 20 C, 85 cal)
1 protein ( 22 P, 1.5 F, 3 C, 110 cal)
2 Tbsp flaxmeal ( 3 P, 4.5 F, 0 C, 60 cal)
lick of butter

TWO (while finshing my arm workout)

1.5 protein ( 33 P, 2.5 F, 5 C, 165 cal)
1 TBSP butter ( 0 P, 11 F, 0 C, 100 cal)
1 strawberry ( 0 P, 0 F, 1 C, 5 cal)

THREE

1 can tuna ( 32 P, 1.5 F, 0 C, 150 cal)
1/2 Tbsp oliveoil ( 0 P, 7 F, 0 C, 70 cal)
1 Tbsp fake mayo ( 0 P, 3 F, 1 C, 30 cal)
5 oz. apple ( 0 P, 0 F, 20 C, 85 cal)
1/4 cup spinach ( 10 cal)

FOUR

6oz. shrimps ( cooked) ( 35 P, 2 C, 3 F, 185 cal)
1/2 Tbsp olive oil ( 0 P, 0 C, 7 F, 70 cal)
1/2 Tbsp butter ( 0 P, 0 C, 5 F, 50 cal)
6 oz. cabbage ( 35 cal)
1 strawberry 0 P, 1 C, 0 F, 5 cal)

FIVE

1 protein ( 22 P, 1.5 F, 3 C, 110 cal)
1/2 Tbsp butter ( 0 P, 5 F, 0 C, 50 cal)

workout: ABS , upper body
water = 6 - 7 liters


Posted by: w8lifter

Quote:
Originally posted by sara
next monday is my newphew's 1 yr. b-day! and we all going out to a restraunt, where they will have (good food for me) shish kabob or chicken kabob.. but, they going to have a cake and they gonna want me to taste it, have a piece.. and I don't want that! what can I do? can I deplete from tomorrow till monday? and the meal that I will have with them would be my carb up meal? and go back to bleaking on tuesday? and 60 carbs on wednesday?

Yes...that sounds like a good plan.

You're still not bringing your calories up...and you know not to count your calories/carbs from veggies...just because I asked you to bring your calories up and you start writing the numbers in your journal doesn't mean you're getting any more calories than you were, you're just counting something you shouldn't be.

Add 1/2 scoop protein to your meal 1 and meal 5 and a full 1tbsp of butter to meal 5...and how the heck are you eating that butter anyway, especially at the gym...are you putting it in your shake?


Posted by: sara

we are going to the restraunt acrtually on sunday
im metling the butter and mixing it with the shake at home, before the gym ( with lots ice)


Posted by: sara

so, today I will have 20 carbs and less ( deplete) tomorrow meal # 3 might be the carbup/cheat meal ! shish kabob ( chicken style) and green veggies should be fine, ( wouldn't be as a cheat or carb up) but the cake that I MIGHT have would be the cheat

then, monday I will deplete... what about tuesday? deplete or back to my normal routine?


Posted by: sara

oh, and no workout saturday or sunday


Posted by: sara

meals for saturday 04/19/03

--- deplete ---

ONE

1 can tuna ( 32 P, 1.5 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
1 TBSP fake mayo ( 0 P, 3 F, 1 C)
1/4 cup spinach
1 strawberry
5 peanuts/ 5 almonds

TWO

1 can tuna
1/2 TBSP olive oil
1 TBSP fake mayo
1/4 cup spinach
1 strawberry

THREE
talipa fish ( mom gonna fry it with olive oil)
veggies ( lettuce and 2 celery)

FOUR
1 can tuna
1/2 TBSP olive oil
1 Tbsp fake mayo
1/4 cup spinach

FIVE
1.5 protein
1 TBSP butter

carbs ~ 16 , F ~ 70, P~ 161
(no workout today) have to work all day till 11:30 PM
water = 6 - 7 liters

and tomorrow I will bleak on meal 1, 2 and carbs (maybe on meal 3) and 4, 5 back to bleak .. sound like a good plan?


Posted by: w8lifter

Sounds good Sara (have fun and enjoy the birthday party)


Posted by: sara

thank you w8! Happy easter !


Posted by: w8lifter

Happy Easter Sara


Posted by: sara

are you gonna eat anything special tomorrow


Posted by: w8lifter

No..I had a special dinner w/ family tonight...but I just ate my regular meals


Posted by: sara

meals for sunday 04/20/03
--- carbs--- (cheat day)!

ONE
1 protein ( 22 P, 1.5 F, 3 C)
2 TBSP flax( 3 P, 4.5 F, 0 C)
1 egg ( 6 P, 5 F, 1 C)
some butter in the pan

TWO
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1 pistachio, 2 peanuts...

THREE (CHEAT MEAL)
does it sound like a cheat meal???

1 shish kabob ( it was so greasy, had to wipe all the fat out)
1 chicken kabob ( seasoned)
a lick of the cake... only a lick ( made it without them making me eat a piece)
(I'm not sure how much fat, protein, carb and cal was in this meal)

FOUR
2 serving canned chicken ( 26 P, 1 F, 0 C)
1/3 cup parmasio shredded cheese ( 8 P, 7 F, 1 C)
some lettuce

water = 7 liters
how do these meals sound like????


Posted by: sara

does it sound like a cheat meal??


Posted by: w8lifter

No!...doesn't sound like a freakin' cheat meal, lol....was it good? Did you have fun?


Posted by: sara

I had fun! but the ferakin restaurant don't have green salad (weird huh?).. I didn't know how much fat in that shish kabob, it was so darn greasy..I felt my skin oily, even though it's dry (guess I'm not used to this)
today ( monday) I'm gonna be depleting


Posted by: w8lifter

Quote:
Originally posted by sara
I had fun! but the ferakin restaurant don't have green salad (weird huh?).. I didn't know how much fat in that shish kabob, it was so darn greasy..I felt my skin oily, even though it's dry (guess I'm not used to this)
today ( monday) I'm gonna be depleting
...I think that's the first time you've even come close to swearing, lol

Glad you had fun


Posted by: sara

of the shish kabob?


Posted by: w8lifter

Yeah


Posted by: sara

meals for monday 04/21/03
--- Deplete ---

ONE
2 serving canned chicken ( 26 P, 1 F, 0 C)
1/3 cup parmasion cheese (8 P, 6 F, 1 C)
1/2 TBSP mayo (0 P, 5 F, 0 C)
some spinach

TWO
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
some lettuce

THREE
1 protein ( 22 P, 1.5 F, 3 C)
2 TBSP flaxmeal ( 3 P, 4.5 F,0 C)
1 whole egg ( 6 P, 5 F,1 C)
some butter ( 0 P, 4 F,0 C)

FOUR
chicken breast ( from whole chicken that my mom made)
lettuce
cabbage
( ? P ? F, 0 C)

FIVE
1 whole egg ( 6 P, 5 F, 1 C)
some chicken breast
few pistachios
some peanuts
cabbage

(had the nuts in meal 5 so I can increase my cal) cal was low so, I increased it

water= 7 liters
workout: did some ABS


Posted by: w8lifter

Looks good Sara


Posted by: sara

my meals from yesturday? wow! I thought I did bad on the nut


Posted by: w8lifter

Well...not preferable, but you knew enough to use in order to bring your calories up, so it was a good save


Posted by: sara

thanx! see, I didn't know the nutri value of the chicken breast that I had in meal 4, that's what messed me up


Posted by: sara

tuesday's workout will be: ABS, lower body


Posted by: sara

how many weeks I'm gonna stick to this new plan?


Posted by: w8lifter

At least one more


Posted by: sara

what will be next?


Posted by: sara

meals for tuesday 04/22/03
--- Carbs ---

ONE (pre-workout)
1/3 oatmeal ( 3 P, 1 F, 20 C)
1 protein ( 22 P, 1.5 F, 3 C)
1/2 TBSP butter ( 0 P, 5 F, 0 C)
2 TBSP flaxmeal ( 3 P, 4.5 F, 0 C)
cup tea (nothing added)

TWO (while working out)
1 protein ( 22 P, 1.5 F, 3 C)
1/2 cup organic cottage cheese ( 13 P, 5 F, 4 C)
1/2 TBSP butter ( 0 P, 5 F, 0 C)

THREE
4oz. chicken ( 24 P, 3 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 apple (5 oz.) ( 0 P, 0 F, 20 C)
1/2 TBSP mayo ( 0 P, 5 F, 0 C)
cup tea (plain)

FOUR
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo( 0 P, 11 F, 0 C)
2 strawberries ( 0 P, 0 F, 2 C)
some soy nuts ( 2 P, 3 F, 0 C) got only fiber as carb source
6oz. cabbage or more

FIVE
4 oz. canned chicken ( 26 P, 1 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)

water = 6 liters


Posted by: w8lifter

What do you want to do next?


Posted by: sara

the gym that I go to have ( fitness challange ) I was doing some leg press, one of the trainers said that I should be in the challange because I was doing twice of my weight.. actually I was doing 145 on each side so thats 290 and I weight 115


Posted by: w8lifter

You gonna do it? Sounds like fun!


Posted by: sara

which ever routine that you suggest for me w8, I'll go with it
whatever that makes me get to my goal, have some energy... maybe now I'm thinking of changing my goal into a 10% bf call me crazy


Posted by: sara

I want to, but there might be some competition!
how much you do in leg press?


Posted by: w8lifter

How do you feel on this? Energy wise. And how do you think your progress is coming along? I need some feedback from you first


Posted by: sara

energy.. I have energy now.. but like today in the gym after doing abs, then starting on my walking lunges, I felt like I had no enegy to do it.. but my meal was good (meal # 1), after lunges I was fine to do squats and my mighty leg press (((I get energy and all of the sudden I loose my energy)) progress .. I'm doing great body fat check 2 weeks from now


Posted by: w8lifter

Nothing wrong w/ competition I do 3 plates plus a quarter on each side.

Well...I like this plan, and if it's still working, and you're not bored w/ it...I think we should stick w/ it till your new BF test?


Posted by: sara

ok we'll stick to it ! even though I'm craving for some bananas
can I start having peanuts as my fat/ protein source with one meal a day?

do you think alot of women can do the w8 that I use on the leg press machine? comparing to their weight?


Posted by: sara

I'm just a little scared, cause I'm a newbie at working out.. I mean I started working out (joining a gym last july ) from july - january ( all I did was cardio and ABS) and little of resistant training..and everyone else there been working out for years..


Posted by: sara

brb. time for meal # 5


Posted by: w8lifter

Doesn't matter sara...if you're strong, you're strong! As long as you're using good form, and I assume you are...then you have just as good a chance as anyone else

You can have peanuts on your deplete days only, in one meal...and you can have 1 banana on your next carb day, but no other fruit that day...and that's the only time


Posted by: sara

peanuts only on deplete days?
forget about the banana ( i'll stick to the apple), can't have any other fruits than apple that is equivlant to the apple on my carb day?


Posted by: w8lifter

peach & grapefruit is equivalent


Posted by: sara

good morning

instead of apple?


Posted by: sara

gotta go and make my meal #1 ( 1/2 cottage cheese, 1 whole egg, 1/2 scoop protein, some baking soda, 1 Tbsp seed flaxmeal) and bake it all!
then I'm off to the gym to do some upper body! then school time


Posted by: w8lifter

Does that taste good? I would kill for cottage cheese

Yes..instead of an apple.


Posted by: sara

tasted liked a baked bread ( with chocolate protein!)
you can't have cottage cheese in you'r plan now?


Posted by: sara

I'm trying to find the nutri info on ( london, beef; raw) I can't find it on fit-day or caloriecounter


Posted by: sara

meals for 04/23/03

--- Deplete ---

ONE (pre-workout)
1/2 cup cottage cheese ( 13P, 5 F, 4 C)
1 whole egg ( 6P, 5 F, 1 C)
1/2 cup protein (scoop)( 11 P, 1 F, 2 C)
1 TBSP flaxseed meal ( 1 P, 2 F, 0 C)

TWO (post-workout meal)
1.5 protein ( 33 P, 2.5 F, 5 C)
2 TBSP cream ( 0 P, 9 F, 0 C)

THREE
1 can tuna (32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1 celery
2 strawberries ( 0 P, 0 F, 2 C)

FOUR
5 oz. chicken ( 30 P, 3 F, 0 C)
1/2 TBSP mayo ( 0 P, 5 F, 0 C)
1/2 shish kabob ( with the london beef which my mom made)
( ~ 6 P, 10 F ?? or more, less not sure 0 C)
some soy nuts and peanuts ( 2 P, 3 F, 1 C)
cabbage

FIVE
4 oz. canned chicken ( 26 P, 1 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)

water= so far 6 liters ( I'll have at least one more of 1.5 liters)
workout= UPPER BODY

is meal # 4 ok??

had 3 cups of tea ( green tea nothing added)


Posted by: w8lifter

You can check here....but I can't seem to find it either

http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl


Posted by: sara

let me go read the label again! but any of my meals need a fix?


Posted by: sara

what kind of plan are you doing now w8? low cal?


Posted by: Jodi

Quote:
Originally posted by sara
I'm trying to find the nutri info on ( london, beef; raw) I can't find it on fit-day or caloriecounter
3 1/2 oz Cooked (don't know raw)
Cals 154
Fat: 8 (sat. 3)
Protein 21


Posted by: w8lifter

Quote:
Originally posted by sara
what kind of plan are you doing now w8? low cal?

I'm in my last week before competition, so I do all sorts of things this week w/ my meals


Posted by: Dr. Pain

Quote:
Originally posted by sara
what kind of plan are you doing now w8? low cal?


Quote:
Originally posted by w8lifter
I'm in my last week before competition, so I do all sorts of things this week w/ my meals
...and We NEVER use "low cals"

(She is on zigzag this week w/carb-ups, next week are trade secrets, she won't be posting meals)

DP


Posted by: sara

thanx jodi! where did you find it ?


Posted by: sara

the nutri info that I found by going to google.com and looking up: london, beef, broiled for a 3.5 oz. is:
118 cal
22.1 P
3.1 F


Posted by: sara

Meals for 04/24/04
--- Carbs ---

ONE 9am
1 whole egg ( 6 P, 5 F, 1 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
1/3 oats ( 3 P, 1 F, 20 C)
1 scoop protein ( 22 P, 1.5 F, 3 C)
4 almonds/ some butter ( 1 P, 3 F, 1 C)

TWO 12pm
1 apple (5oz.) (0 P, 0 F, 20 C)
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)

THREE 3pm
3.5 oz. london, beef, broil ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
some lettuce

FOUR 6pm ( pre-workout)
1/2 cup organic cottage cheese ( 13 P, 5 F, 4 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/2 scoop protein ( 11 P, 1 F, 2 C)

FIVE 9:30 pm
4 oz. canned chicken (26 P, 1 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)

water= I'll have 6 liters or more
workout= ABS and some upper body....
""" any comments"""???


Posted by: w8lifter

Looks good


Posted by: sara

COOL


Posted by: sara

Meals for 04/25/03
--- Bleak ---

ONE (PRE-workout)
1 protein (22 P, 1.5 F, 3 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)

TWO (POST-workout)
1 tuna (32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
2 strawberrie ( 0 P, 0 F, 1 C)

THREE
1 tuna ( 32 P, 1.5 F, 0 C)
1 oz. cheese ( 8 P, 9 F, 1 C)
spinach
lettuce

FOUR
1 tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies

FIVE
1 Protein (22 P, 1.5 F, 3 C)
2 TBSP cream ( 0 P, 9 F, 0 C)

workout= lower body
walking lunges.... 6 sets
squats ....... 4 sets
leg press.... 5 sets
leg extension... 5 sets
leg curl............5 sets
sitting calves... 5 sets
standing calves (using you'r weight) ...... 5 sets
I'll try to do some ABS if I have time

water= 6 - 7 liters

are meals ok?? comments?
workout ok??


Posted by: Dr. Pain

Meal one can have 1.25 scoops of PP even with the egg....

and Meal 5 definitely needs to be 1.5 scoops


DP


Posted by: sara

yes sir!


Posted by: sara

can my cal intake can be as high as 1600 a day? and keep losing w8 and bf?


Posted by: w8lifter

Quote:
Originally posted by sara
can my cal intake can be as high as 1600 a day? and keep losing w8 and bf?

Yes .....and losing BF...not w8...that implies losing muscle...not what we want


Posted by: sara

I had to change my meal # 3 now
I feel sick, now energy at all! and weak.. I feel like I'm about to faint!
I added : peanuts, cottage cheese to meal # 3
what do I need to do?


Posted by: sara

instead of the spinach I had green beans ( cut)


Posted by: sara

just had more peanuts and ate all the salt from the can!
I think I'm low on sodium that's what happend to me ... had too much water, about 5 liters already.. did this mess up my deplete day?


Posted by: w8lifter

Are you taking a multi mineral sara? You are getting a lot of water.


Posted by: sara

no. am I supposed to?
what does it have?


Posted by: w8lifter

You should try to get one and take it in the evening after drinking all day. It's to replace the minerals you've flushed out w/ all the water.


Posted by: sara

by eating all what I'm not suppposed to eat yesturday, did that ruin my deplete day?


Posted by: sara

yes, I drink 2 or more gallons a day that I don't post! can I just have salt instead of the mineral pill? or where can I get it from?


Posted by: sara

do you think I should deplete again today, instead of carb.. and carbup in my last meal someday next week? or just stick to the original plan?


Posted by: sara

I guess I'm gonna deplete today as well, cause I feel like I cheated yesturday.. with the peanuts

Meals for saturday 04/26/03
--- Deplete ---

ONE
3.5 oz. london beef broil ( 21 P, 8 F, 0C)
1 whole egg ( 6 P, 5 F, 1 C)
1 white (3 P, 0 F, 0 C)

TWO
1.5 protein ( 33 P, 2.5 F, 5 C)
2.5 TBSP cream ( 0 P, 11.5 F, 0 C)

THREE
4 oz. canned chicken ( 26 P, 1 F, 0 C)
1 slice cheese (4 P, 2 F, 1 C)
1 TBSP mayo (0 P, 11 F, 0C)
2 strawberries ( 0 P, 0 F, 2 C)
1/2 cup cut green beans
broccoli
lettuce

FOUR
5.2 oz. chicken ( 32 P, 4 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
2 walnuts halves ( 0 P, 3 F, 1 C)
cabbage

FIVE
4oz. canned chicken ( 26 P, 1 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/2 TBSP mayo ( 0 P, 5 F, 0 C)

NO WORKOUT TODAY have to work
meals


Posted by: Dr. Pain

Quote:
Originally posted by sara
yes, I drink 2 or more gallons a day that I don't post! can I just have salt instead of the mineral pill? or where can I get it from?
Sara...don't drink more than the 5-7 L a day we suggested to you......drinking too much too quickley is dangerous...there is something called brain edema that can kill, a person.

As for the multi-mineral, go to the Vitamin World, Hi-Health or GNC at the AZ Mills and ask for an Iron/free multi-mineral that has at least 500 mgs of calcium, 250 mgs of magnesium and, 99mgs of potassium per tablet...take 2 of these with dinner (there will be some zinc and other things) to replace some of the minerals the water leaches out all day...DO NOT USE SALT except as you normally would (however there are some emergency uses)

STICK TO YOUR PLAN

..and Sashimi is OK, (I just wanted you to ask here, not in Spain's Journal)...as long as you avoid sugary sauces

DP


Posted by: sara

thank you Dr. Pain!
I'll get the mineral tablets
what does the sashimi have in it? what's its protein, fat, carb ?


Posted by: sara

would costco sell the Iron/free multi mineral?


Posted by: sara

Meals for sunday 04/27/03
--- Deplete---

ONE
1 protein .........................................(22 P, 1.5 F, 3C)
2 TBSP flaxseed meal .....................( 3 P, 4.5 F, 0 C)
1 whole egg ...................................( 6 P, 5 F, 1 C)

TWO
4 oz. beef (I think it's london beef) ( 24 P, 10 F, 0 C)
1 whole egg.................................... (6 P, 5 F, 1 C)
2 strawberries.................................( 0 P, 0 F, 2 C)

THREE
1/2 C. cut green beans (canned)
some broccoli
4 oz. beef ......................................(24 P, 10 F, 0 C)
slice cheese................................... ( 5 P, 3.5 F,1 C)

FOUR
1.5 protein.................................... (33 P, 2.5 F, 5 C)
2.5 TBSP cream............................. (0 P, 11.5 F, 0C)

FIVE
1 can tuna .....................................(32 P, 1.5 F, 0 C)
1 TBSP mayo .................................( 0 P, 11 F, 0 C)
cabbage

NO WORKOUT, water= decrease it to 5-6 liters a day


Posted by: w8lifter

Quote:
Originally posted by sara
would costco sell the Iron/free multi mineral?
It might...you can look


Posted by: sara

Is that ok? to what I'm doing to my meals? (depleting) everyday till I carb up?


Posted by: w8lifter

What do you mean?


Posted by: sara

since last friday till today, I've been depleting (no apples, oats, etc). because I felt like I cheated on friday, with all the peanuts I had and cottage cheese that weren't in my meals.. so I decieded to deplete till like tueday night


Posted by: w8lifter

What was your cheat on Friday? A couple peanuts? Stick to the plan Sara, that's hardly enough to make you deplete for 4 days! It wasn't even carbs for crying out loud


Posted by: sara

I felt bad I mean I posted my meals for that day, and then all of the sudden after meal 3 I felt dizzy, no energy had my meal 3, 4 and had lots of peanuts, some cottagecheese, and maybesomething else.. and the salt out of the peanuts container. ' yesturday's meal you can check out, they were depletes, and today also deplete.
so I got monday, tuesday for another depletes.. and carbup tuesday night


Posted by: sara

is that bad what am doing?


Posted by: w8lifter

So...you're going to carb up tuesday then?


Posted by: sara

is that ok? what other day you would recommend?


Posted by: w8lifter

That's fine. Make sure it's a full carb up. What's your daily totals been lately?


Posted by: sara

1450 - 1500 cals

meals ok for today?


Posted by: w8lifter

K...time to bring it up then....1500-1600 on deplete days. That means more protein per meal, and possibly fat (no more than 15g)


Posted by: sara

full carb up: 1 cup oats
1 banana
1 tbsp or 1 oz. peanuts ( or butter)
would I deplete wednsday? ( day after carb-up? or backk to old plan; which is one day carb, next day deplete


Posted by: w8lifter

That's not a full carb up...don't forget the sweet potato.

Deplete wednesday. Do you want to go back to the old plan or do carb ups again?


Posted by: sara

more cals only on deplete days?
but if you multiply my BW X 12.8 that's less than 1500-1600 cals


Posted by: sara

remember, I don't eat sweet P
I'll go back to the same plan


Posted by: w8lifter

You're re-setting remember

No, keep it up there, your carb up meal will increase the calories even more.


Posted by: sara

basically 1500-1600 cals everyday. because I don't count the cal intake on my carb-up meal


Posted by: w8lifter

Yeah...ok


Posted by: sara

any veggie on the shopping list can be eaten anytime? (last meal also?

this might be a weird question, I haven't been able to go to the bathroom everyday and do # 2 and when I do it's real hard.. and I have been eaten lots of veggies


Posted by: w8lifter

I haven't looked at the shopping list lately but I think so.

You need more fibre...Add ground flax when you can to your meals. And you may need to get a fibre supplement, although the ground flax should be enough.


Posted by: sara

same flax as that I used in meal ONE today?


Posted by: w8lifter

Yes


Posted by: sara

thanx w8! gotta go now.... I'll be back to post meals for tomorrow


Posted by: sara

Meals for monday 04/28/03
---Deplete---
ONE ( Pre-workout) 6:30 am
3 TBSP flaxseed meal ( 4 P, 7 F, 0 C)
1.25 protein ( 27 P, 2 F, 4 C)
1 egg ( 6 P, 5 F, 1 C)

TWO (post-workout)10:00 am
1 can tuna (32 P, 1.5 F, 0C)
10 walnuts ( 2 P, 12.5 F, 2 C)
1/2 cup cut green beans
2 strawberries ( 0 P, 0 F, 2 C)

THREE 1:00 PM
3.5 oz. beef (london broil) (21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 white ( 3 P, 0 F, 0 C)
broccoli

FOUR 4:20 pm
4oz. canned chicken breast ( 26 P, 1 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1 slice cheese ( 4 P, 2 F, 1 C)
lettuce
broccoli

FIVE 7:00 pm
1.5 scoop isopure protein ( 37 P, 0 F, 3 C)
3 TBSP cream ( 0 P, 14 F, 0 C)

workout: upper body, and maybe ABS if I have time


Posted by: sara

are meals cool? for today and tomorrow?

what does the sashimi have? the nutri value?


Posted by: Dr. Pain

Quote:
Originally posted by sara
are meals cool? for today and tomorrow?

what does the sashimi have? the nutri value?
You tell us (you know your goals by now, what ratio's and macros (P/C/F) to hit...also, you were the one who wanted sashimi, you need to be able to find out what it is)?

DP


Posted by: sara

oh thank you sooooooo much for you'r answer


Posted by: katie64

Hi Sara, I left you a little note on my journal, hope I didn't upset you, that was not what I was trying to do, I was trying to say how funny I thought it was, after I had bumped all those pics to get SuperBB's pic off.

I notice your stats, your young and tiny, are you training to become a BB for competition???? Have you posted a pic here yet?????

SYL


Posted by: sara

oh I'm fine kaite thanx
I would like to do BB, but school is probably gonna be in my way. and now I want to reach my goal and see what's next for me from w8lifter's suggestions


Posted by: sara

Meals for tuesday 04/29/03
--- Deplete-- ( then carb-up last meal of the day)

ONE (PRE-WORKOUT)
1 scoop Isopure (25P, 0 F, 0 C)
4 TBSP flaxseedmeal ( 6 P, 9 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)

TWO (POST-WORKOUT)
4 oz. canned chicken breast ( 26 P, 1 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 yolk ( 3 P, 5 F, 0 C)
1/2 cup cut green beans

THREE
4 oz. london beef broil ( 24 P, 10 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 white ( 3 P, 0 F, 0 C)
1/2 cup spinach
some cabbage

FOUR
4oz. london beef broil ( 24 P, 10 F, 0 C)
slice cheese ( 5 P, 3.5 F, 1 C)
broccli
spinach

FIVE (Carb-up meal)
1 cup oats
1 pear
1 TBSP natural peanut butter

workout: will be ABS, some legs workout

are meals ok ( as a carb-up meal?)


Posted by: sara

I had meal 4 about 2 hours ago and I kinda had few postachios now and bite of steak not planned in my journal.
is my carb up meal ok before I have it?


Posted by: sara

question: It may sound stupid, but should I carb-up tonight or just have another bleak meal with enough protein and 1 tbsp pb. and then tomorrow i will just go back on carbs as low as 50-70 (back to plan)


Posted by: w8lifter

No sara...do your carb up!

You need more than that...add 1/2 cup sweet potato or 1/2 cup rice please.


Posted by: sara

I don't have either one of them..


Posted by: sara

I am having 1 cup of oatmeal thats 290 cals and the pear is 100 cals and 1 tbsp pb is 80 cals... what else you want me to add?
my cals are already up to 1200 cals without the carb up meal


Posted by: w8lifter

then 1.5 cups oats


Posted by: sara

ok
and tomorrow's meals will have 20 carbs or less and get to have 1 tbsp pb and, 1 meal use 1 serving cheese and the rest of my fat source is from beef, eggs, cream, mayo and olive oil

so pears are ok to have instead of the banana?
should I change the 1 tbsp pb to 1 tbsp butter ?


Posted by: Dr. Pain

I would Sara...you and some others are addicted to nuts......use butter

Banana is preferred, w8 used a pear last time because her nanner wasn't ripe and I asked her to


Posted by: sara

we have one banana left! but yesturday I went and bought one pear for my carb up so no pear?
and tomorrow the Pb would be ok in one meal?

can I have cheese more than one serving in a day? to increase my last few grams of protein and fat?


Posted by: sara

tonight's carb-up meal:
1.5 oat before cooking
1 Tbsp butter
1 banana ( no pear)

( no pear and no pb


Posted by: sara

the hi-health store next to my house just started carying the keto hot cereal that I always wanted to try ( 3 carbs , 17 protein )
but I didn't buy it, till I get Dr. Pain's and w8's permission... I even want to try their high protein spaghatti


Posted by: Dr. Pain

Sara...I sell those products all day...and while I can tell you that they are better than ordinary cereal or pasta..I can also tell you that they are not the fastest or best ways to your goals!

Once you reach your goal...it you wanted something like that once or twice a week, no problem then, especially in place of something worse....it's up to you, I would w8

DP


Posted by: w8lifter

definitely no to the spaghetti...maybe on the cereal


Posted by: w8lifter

and there ya go lol


Posted by: sara

if you say to wait, then I will wait


Posted by: sara

I wanted the pear or pb so badly with my carb-up


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
definitely no to the spaghetti...maybe on the cereal
You'd have to see this pasta, my family had it tonight!

Sara...good choices!


Posted by: sara

had my carb-up meal and my tummy was about to explode! I melted the butter with the oatmeal and then smushed the banana with it. it was yummy! then I had hot water and mint leafs!


Posted by: sara

Meals for wed 04/30/03
--- Bleak ---

ONE ( Pre-workout)
1.5 protein ( 33 P, 2.5 F, 5 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
1 TBSP cream ( 0 P, 4.5 F, 0 C)

TWO (post-workout)
2 oz. chicken breast ( 12 P, 3 F, 0 C)
3.5 oz. london beef broil ( 21 P, 8 F, 0 C)
1 cheese ( 4 P, 2 F, 1 C)

THREE
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

FOUR
1 tbsp peanut butter (natural) ( 3 P, 7 F, 3 C)
4 oz. shrimp ( 22 P, 2 F, 1 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/2 cup spinach
some broccoli and lettuce

FIVE
1/2 cup spinach
4 oz. london beef broil ( 24 P, 10 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)

total:
cals= 1365
protein= 166
fat= 66
carb (not including fiber)= 12

workout: do lots of ABS and maybe some calves.

sounds good? maybe except for cals too low


Posted by: sara

I heard that reak mints and hot water is better than mint tea ,is that right? going to have my meal # 2


Posted by: w8lifter

Yeah...figure out a way to bring those calories up if you can.

Quote:
Originally posted by Dr. Pain
You'd have to see this pasta, my family had it tonight!

Sara...good choices!

I know...I think it would be good for after her cut, but not needed now


Posted by: sara

I kinda increased my calories in meal 3 another 100 cals. or so I added soy nuts. and instead of the shrimp in meal 4 I had 4oz. chicken breast (canned)..

w8, should I go back to moderate carbs one day (50-70 carbs) and the next day bleak (20 and under carbs)? or should I bleak till I carb up ( twice a week?) tuesdays and another day of the week?

I bought a canned green tea ! 0 cal, 0 carb, 0 fat, 0 protein, 20 sodium...thats gonna be my refreshment in this hot weather in AZ


Posted by: w8lifter

which do you want to do?


Posted by: sara

which one do you suggest?
well when I bleak one day and carb the other. my carb intake in the carb day includes: one apple, 1/3 oatmeal, cheese and eggs and the protein drink carb source. and no peanuts!


Posted by: w8lifter

get over the peanuts!

cheese, eggs and protein powder are not carb sources.


Posted by: sara

I'll go back to the carb one day and bleak the other. and try my best to increase my cals at least up to 1550. how much fat can I intake daily?

I saw this thing called veggie protein mix. it's got 7 carbs and 4 fiber.. no fat and 12 protein.. it was next to the flaxseed meal section.. is that recommended?


Posted by: sara

you said last time that I can have peanuts on my bleak day only! and thats only one serving (1 oz. or 1 TBSP)

so does that mean I can have cheese twice in a day? ( adding it with two of my meals of a bleak or carb day?)


Posted by: w8lifter

You can have 1 oz of peanuts on your bleak days only.

15G x 5 meals

Probably not recommended...but might be okay...see what DP says.


Posted by: sara

the cheese might be not recommended more than once per day?
or the veggie protein thing


Posted by: w8lifter

cheese once a day.

I said w8 for DP...I don't know about the veggie protein.



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