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sara's new plan


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Posted by: sara

ok
I gotta go now.. I'll be back later tonight and post my meals for tomorrow with the carbs and ask Dr. Pain about the veggie protein and hot water with real mints


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
cheese once a day.

I said w8 for DP...I don't know about the veggie protein.
Sara...there is a fine line here....you mentioned several times that you want the "fastest" results possible...to reach your goal........

...and you are doing a very good job

.......what is happening is that you are having cravings, and I can tell you my own and w8's experience, that nuts and cheese "Own you"......


It is possible to continue getting good results by being consistenet and discipline...and by eating nuts and cheese, however, as we tweak your food sources for "the fastest" results, your orginal request..you are at the point where you can maybe get faster results w/o them...

...so you have to decide, they are not "bad", they are just not the Next step in a fast progression!


Posted by: Dr. Pain

Quote:
Originally posted by sara
ok
I gotta go now.. I'll be back later tonight and post my meals for tomorrow with the carbs and ask Dr. Pain about the veggie protein and hot water with real mints
Mint leaves (tea) are good, I do not understand real mints?

I would need to see all of the ingredients on the "veggie protein" to help you there?

DP


Posted by: w8lifter

Quote:
Originally posted by sara
w8, when you leaving?

Friday morning


Posted by: sara

so, you would recommend no peanuts for a faster result?
I can do that!
cheese once a day

I'll get the right nutri info on the veggie protein mix . I know its got 7 carbs - 4 fiber and like 12 or 13 protein. I'll check it out and let you know tomorrow


Posted by: sara

Dr. Pain, you have any workout suggestions for me?


Posted by: Dr. Pain

Sara...I'm going to bed, I will look at your W/O's tomorrow.....but I have only paid attention to your nutrition..so we will see what we will see

Good Night Sara

DP


Posted by: buff_tat2d_chick

Hi Sara!


Posted by: sara

Meals for thursday 05/01/03
--- carbs ---

ONE (Pre-workout) 8:00 am
1.25 protein ( 27 P, 2 F, 4 C)
1/3 oats before cooking ( 3 P, 1 F, 20 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
1/2 TBSP butter ( 0 P, 5.5 F, 0 C)

TWO (Post-workout) 11:00 am
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1 apple (green) ( 0 P, 0 F, 20 C)

THREE 2:00 pm
1 slice cheese ( 4 P, 2 F, 1 C)
4oz. london beef broil ( 24 P, 10 F, 0 C)
1 egg white ( 3 P, 0 F, 0 C)
1/2 cup spinach
some lettuce

FOUR 5:00 pm
2 egg yolks ( 6 P, 10 F, 2 C)
1 egg white ( 3 P, 0 F, 0 C)
4 oz. canned chicken ( 26 P, 1 F, 0 C)
1/2 cup green beans (canned)
some lettuce

FIVE 8:30 pm
6oz. shrimp ( 34 P, 3 F, 2 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
broccoli

water= should have 6-7 liters (no more than that)
mints and hot water 2-3 cups as well


Posted by: buff_tat2d_chick

Oh! Hi DP! I didn't see you there.


Posted by: sara

Good night Dr. Pain


Posted by: sara

hey buff !


Posted by: sara

Quote:
Originally posted by Dr. Pain
Sara...I'm going to bed, I will look at your W/O's tomorrow.....but I have only paid attention to your nutrition..so we will see what we will see

Good Night Sara

DP
I usually workout 4-5 times a week.... I would workout more if I have time
when I workout I usually work on upper body ( arms, back, chest shoulders, biceps, etc.. and ABS) thats one day
and other day of the week I do lower body ( legs, thighs, calves, etc..) and ABS
I try to work my upper body 2 times a week and same with my lower body.. I do five sets of each machine.. 12-15 reps, and if I can do more than 15 reps, I usually increase the weight till I can't do past 15


Posted by: sara

Good morning
today I'm gonna workout on my upper body


Posted by: Dr. Pain

Quote:
Originally posted by sara
I usually workout 4-5 times a week.... I would workout more if I have time
when I workout I usually work on upper body ( arms, back, chest shoulders, biceps, etc.. and ABS) thats one day
and other day of the week I do lower body ( legs, thighs, calves, etc..) and ABS
I try to work my upper body 2 times a week and same with my lower body.. I do five sets of each machine.. 12-15 reps, and if I can do more than 15 reps, I usually increase the weight till I can't do past 15
Good Morning...

I think you may be ready for freeweights (Barbells and Dumbells), and a lower more intense rep range than 15, more like 10, 8, 8, 6..and a better split, emphasizing fewer bodyparts...

Do you have somebody that can show you correct form and introduce new exercises to you?


Posted by: sara

yes, we have trainers that can show us.. but what the barbel and dumbell look like?


Posted by: Dr. Pain

http://www.trygve.com/weightsglossary.html


Posted by: sara

thanx Dr. Pain this site is neat


Posted by: sara

I have my next reassesment on monday 05/05/03 in the morning. so, just keep same nutri plan when I go for the re-assement?


Posted by: sara

I just saw the pics of the barbel. I do use it.. I used it today did 5 sets with 30 lbs ( but the reps were 12-15) I guess I need to add more weight to make my reps 10 or less?


Posted by: sara

I looked at the protein veggie mix again. it's made out of soy flour.
80 cals
7 carbs
4 fibre
3 sugar
12 protein
0 fat


Posted by: w8lifter

Yes...don't have a carb up the day before though.


Posted by: Dr. Pain

Quote:
Originally posted by sara
I looked at the protein veggie mix again. it's made out of soy flour.
80 cals
7 carbs
4 fibre
3 sugar
12 protein
0 fat
Sara...I would use this sparingly if at all

DP


Posted by: sara

how about if I don't use it at all?


Posted by: sara

Quote:
Originally posted by w8lifter
Yes...don't have a carb up the day before though.
now the day before my re-assesment is gonna be my bleak day.. and the day of my re-assesment is gonna be my carb day ( similar to today's meals) is that fine? or you want me to bleak sunday and monday?


Posted by: Dr. Pain

Quote:
Originally posted by sara
how about if I don't use it at all?
Works for me


Posted by: Dr. Pain

Quote:
Originally posted by sara
now the day before my re-assesment is gonna be my bleak day.. and the day of my re-assesment is gonna be my carb day ( similar to today's meals) is that fine? or you want me to bleak sunday and monday?
That is fine, keep it like that please

DP


Posted by: sara

because soy is bad for you


Posted by: sara

I tried to look up and see what sashimi includes and I can't find it anywhere


Posted by: Dr. Pain

No Sara, not all soy, not all of the time, some soy is OK.....we just don't include it often in our cuts for maximal results....sashimi is fish

DP


Posted by: sara

who would sell it? sashimi fish?


Posted by: Dr. Pain

You get it at a sushi bar...One day, just for fun Sara...go to the New Hong Kong Buffet and Susuhi Bar on Chandler, just west of the I-10, there is a lot there you can eat, but it is $$$

DP


Posted by: sara

around how much? is ok to eat on my cut days?

my parents are telling me that the protein drinks (powder) that I have and anyother ones are not safe for my system. (especially liver and kidney) is there any research that proves that they are wrong or right?


Posted by: Dr. Pain

Sara.....there is evidence that if you have kidney problem,s they can make it worse...but very little evidence exists for healthy people, for niether the liver or the kidneys being or becoming impaired by a reasonable amount of protien...especailly why we drink the amount of water we do, to get rid of waste products and metabolites of protein digestion.

Sara, you eat what you always eat...if you do the buffet, you eat the foods you're allowed, but you can splurge, except not till after your assessment, and only one time...K?


Posted by: sara

one time eat out? it depends on my assesment
up to how many scoops of protein is ok to have daily?


Posted by: Dr. Pain

Sara, food comes first, shakes come second, and only if you are getting at east 3 solid meals in the day....I'm not going to say that it is "OK", but we use protein powders based on BW.......I know of thousands of people who have 1-3 shakes a day with no detriment to thier health.......

Sara.....I'm here, but I'm busy with a few other people......if you have more questions, they may have to w8 till tomorow


Posted by: sara

ok, thank you Dr. Pain.. I'll leave now.. and I'll be back tonight to post my meals for tomorrow.. and I'll check and see if you going to make any corrections on them tomorrow morning before my meals
good night


Posted by: sara

Meals for friday 05/02/03
--- Deplete ---
ONE (Pre-workout)
1 egg ( 6 P, 5 F, 1 C)
1 protein (22P, 1.5 F, 3 C)
2 TBSP flaxseedmeal ( 3 P, 4.5 F, 0 C)

TWO (Post-workout)
1 can tuna (32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans , some soynuts

THREE
4oz. london beef broil ( 24 P, 10 F, 0 C)
1 whole egg ( 6 P, 4 F, 1 C)
2 egg whites ( 6 P, 0 F, 1 C)
some spinach
broccoli

FOUR
4oz. london beef broil ( 24 P, 10 F, 0 C)
1 whole egg ( 6 P, 4 F, 1 C)
2 egg whites ( 6 P, 0 F, 1 C)
some spinach
lots of cabbage

FIVE
6oz. shrimp ( 34 P, 3 F, 2 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
some spinach and broccoli
(shrimp and veggie soup)
I'll add seasoning with no cal, carb, or fat just some sodium
is that kool?


Posted by: Dr. Pain

Looks good, watch the sodium (salt) in the soup as you near your reassessment, salt will bloat you.....get some, mostly from food, but not too much added

DP


Posted by: sara

thanx for the warning Dr. Pain
just the sodium? nothing else I'm eating might affect the re-assesment?


Posted by: sara

today's workout: Lower body

walking lunges ( 12.5 lbs on each side) 5-6 sets
squats 5 ( 20 lbs) 5 sets
leg press ( 345 lbs) 5 sets
leg extension ( 90 ) 5 sets
leg curl ( 55 - 60 ) 5 sets
standing calves ( with boy weight) 5 sets
seated calves ( 50 - 55 lbs) 5 sets
I'll try to work on ABS as well


Posted by: Dr. Pain

We want to hold everything esle as constant as possible...time of day, level of hydration, time since the last meal, person taking the skinfolds, etc...

DP


Posted by: sara

the day before the re-assesment?
I know I will have my meal # 1 before the re-assesment, which may include: 1/3 oatmeal, 2 tbsp flax, 1.25 protein, 1/2 tbsp butter..
timing, I try to eat in every 3 hours... sometimes I screw up on my second meal and I eat it an hour later
or sometimes, last meal gets skipped


Posted by: sara

I am so hungry now, gotta go and have my meal # 1 and I'm going to the gym
talk to you later


Posted by: sara

Dr. Pain, can you see the changes that I made in my meals that I posted?


Posted by: sara

I heard that expired eggs are ok to eat.. is that true?


Posted by: sara

meals for saturday 05/03/03
--- carbs ---

ONE
3 medium eggs ( 18 P, 12 F, 2 C)
1/2 scoop protein ( 11 P, 1 F, 2 C)
1/3 oatmeal ( 3 P, 1 F, 20 C)

TWO
3.5 oz london beef broil ( 21 P, 8 F, 0 C)
cheese ( 4 P, 2 F, 1 C)
1 egg ( 6 P, 4 F, 1 C)
1/2 cup spinach

THREE
1 can tuna (32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
1 apple ( 0 P, 0 F, 20 C)

FOUR
1.5 protein ( 33 P, 2.5 F, 5 C)
8 walnuts ( 2 P, 10 F, 2 C)

FIVE
chicken
broccoli
1/2 TBSP mayo ( 0 P, 5 F, 0 C)

NO WORKOUT
2 more days till my re-assesment


Posted by: Dr. Pain

Quote:
Originally posted by sara
I heard that expired eggs are ok to eat.. is that true?
Depends how expired..there are new laws in AZ that say they must be sold with 2 weeks of daye left. Typically if kept refrigorated, they are good for a short time past expiration,

Sara, the changes are OK...but I was saying becareful with added sodium before you re-assessment

DP


Posted by: sara

would too much sodium increase my bf or weight?

Dr. Pain, you live in Arizona?

are meals ok for tomorrow?


Posted by: sara

is there a site you know of that can give me bodybuilding pics that I can have in my avatar?


Posted by: Dr. Pain

Quote:
Originally posted by sara
would too much sodium increase my bf or weight?

Dr. Pain, you live in Arizona?

are meals ok for tomorrow?
BW and water retention......Yes (but don't be concerned with where please), and Yes


Posted by: Dr. Pain

Quote:
Originally posted by sara
is there a site you know of that can give me bodybuilding pics that I can have in my avatar?
You can take any picture from anywhere and have Katie size it for you.....anything...ask her how you save a jpeg onto your computer


Posted by: sara

I won't ask you again
how long does it take the sodium to wash out the water weight out of my body?


Posted by: Dr. Pain

Quote:
Originally posted by sara
I won't ask you again
how long does it take the sodium to wash out the water weight out of my body?
It varies, hours to days....
but the sodium does not "wash out" it makes you "hold In"


Posted by: sara

because I do feel bloated ( the past two days) I've been adding salt into my beef


Posted by: Dr. Pain

I asked you not to add salt to your food.....maybe you could stop that now?


Posted by: sara

so, if I stop adding salt into my food till monday (re-assesment day) would I go back to normal?


Posted by: sara

Quote:
Originally posted by Dr. Pain
I asked you not to add salt to your food.....maybe you could stop that now?
I'll stop adding salt
but some food contains sodium , thats ok?


Posted by: Dr. Pain

Yes, go back and reed where I said it was

It is likely some of the bloat will leave, depends on your time of month


DP


Posted by: sara

tomrrow have carbs, I have increased my cals lately into 1550


Posted by: sara

where is the best (good bargin) to buy chicken from? in bulk?


Posted by: Dr. Pain

Sam's Club/Costco


Posted by: sara

I bought it from costco ones (chicken breast) the kirkland signutre , it has 2 grams of carbs ( which is sugar) per serving.. is that ok ?


Posted by: Dr. Pain

Chicken has no carbs...but that will do...next time look for just chicken

Good Night Sara

DP


Posted by: sara

Good night
I know chicken has no carbs.. but that was frozen chicken breast and the nutri value says it has 2 grams of sugar.. I even told w8 about it and she said they may added some starch in it.. I checked the ingriedents and they have added something. so the 2 sugar ok ?


Posted by: sara

so costco's chicken is frozen with that sugar, and that's the only place that I've see in with good bargin


Posted by: Dr. Pain

Sara..it's ok, but look for better options......like when Frys or somebody advertises it on sell, they might even grind it for you, I'm really enjoying it that way, lightly seasoned.......?

DP


Posted by: sara

I'm enjoying the costco chicken (used to) after I found out its got sugar.. that little of carbs is not good for me?


Posted by: sara

Quote:
Originally posted by sara
meals for saturday 05/03/03
--- carbs ---

ONE (edited)
1 whole egg, 1 white ( 9 P, 4 F, 1 C)
1 scoop protein ( 22 P, 1.5 F, 3 C)
1/3 oatmeal ( 3 P, 1 F, 20 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
baking soda (that ok?)
TWO
3.5 oz london beef broil ( 21 P, 8 F, 0 C)
cheese ( 4 P, 2 F, 1 C)
1 egg ( 6 P, 4 F, 1 C)
1/2 cup spinach

THREE
1 can tuna (32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
1 apple ( 0 P, 0 F, 20 C)

FOUR (edited)
1 protein ( 22 P, 1.5 F, 3 C)
2 whole eggs (boiled) ( 12 P, 10 F, 1 C)

FIVE
chicken
broccoli
1/2 TBSP mayo ( 0 P, 5 F, 0 C)

NO WORKOUT
2 more days till my re-assesment



Posted by: sara

Dr. Pain I made some changes to my meal that I posted for today.. wanna check it out ?


Posted by: Dr. Pain

Sara, Costco's fine, meals are fine..K?

DP


Posted by: sara

thanx I'm gonna try to go to costco then as soon as possible and get my chicken back


Posted by: Dr. Pain

Sara....there are also Sam's Clubs new you...not that you want to pay for another membership..but you can go see their options....

,,and I absolutely hate the Walmart Superstores...but they have the lowest cost food I have ever seen...there is on out off of the Superstition (60).......in Gilbert

DP


Posted by: sara

these places are far from me, I'm in between pheonix and scottsdale


Posted by: Dr. Pain

I sorta know where you are by your IP address......Near ASU...., ?

...they are not that far...miles yes, but only minutrs in a car

DP


Posted by: sara

the protein powder, I've been getting it from costco (5lbs $18)
tuna, whenever a supermarket have a good sale I would get alot! they had it once at Albertson's 4 cans for $ 1... that was months ago, I wish they have it again I'm running out of tuna.. chicken, canned or frozen from costco..and the beef from any store with a good sale!


Posted by: sara

near ASU? well it's like 18 miles away from my house


Posted by: Dr. Pain

If you live in LA...even for Phoenix now, that's considered close...


Posted by: Dr. Pain

Now you're making it sound like Paradise Valley or up the 101


Posted by: sara

whataever


Posted by: sara

ya.. I live close by paradise valley mall and paradise valley college


Posted by: Dr. Pain

Nice!


Posted by: sara

pv mall is like 3 miles from where I live!
ok I gotta go now and do some studying for finals
thanx for you'r help and I'll post meals for tomorrow later on today.
take care


Posted by: sara

Meals for Sunday 05/04/03
--- Bleak --- ( day before asssement)

ONE
4 oz. chicken breast (canned) ( 26 P, 1 F, 0 C)
1 yolk, 1 whole egg ( 9 P, 8 F, 1 C)
1/2 TBSP mayo ( 0 P, 5 F, 0 C)
lettuce, broccoli

TWO
3.5 oz london beef broil ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 4 F, 1 C)
1 white ( 3 P, 0 F, 0 C)
broccoli, cabbage

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

FOUR
1.5 protein ( 33 P, 2.5 F, 5 C)
8 walnuts ( 2 P, 10 F, 2 C)

FIVE
chicken breast ( dunno the oz. yet )
some mayo

Dr. Pain, are meals ok for a day before re-assesment?
do I need to drink certain amount of water for monday? or just watch the sodium intake?


Posted by: Dr. Pain

Looks fine, keep water where it always is...no added salt

DP


Posted by: sara

walnuts are better than peanuts? ( sodium level?)
I read this other thread, with a new member, you asked her if she is getting her monthly period.. would it make a difference if a female is not getting it?


Posted by: Dr. Pain

Sara....walnuts are better, nuts are calorically dense so we limit them....

I asked those questions for a reason....there are many reasons for a woman not getting a period.....I was looking to if she had enough BF to even cut...and if she had exercise/low BF induced amenorhea......For women to have BF levels below 12% for extended periods, is not considered healthy!

DP


Posted by: sara

k, just curious.. cause I haven't had my monthly period for months


Posted by: Dr. Pain

You may want to ask your Health Care provider about that then......??

DP

Good Night Sara


Posted by: sara

I'm craving for peanut butter


Posted by: sara

anyone knows what's the nutri info of 1tsp peanut butter ? ( I would like to freeze 1 tsp peanut butter and have it when I'm craving for pb, instead of going to the jar and eat unlimited amount..


Posted by: Dr. Pain

look on the jar Sara


Posted by: sara

not 1 TBSP, I know that! tsp teaspoon .. that's ok I got it.. its about 8.6 cals and .75 fat, .33 carbs ( for 1/4 tsp)

I asked that cause I freeze 1/4 tsp pb and they so yummy and chewable instead of eating lots out of the jar !


Posted by: w8lifter

looks good to me


Posted by: Dr. Pain

I'd change meals one and two around if your reassessment is at 9:00

DP


Posted by: sara

thanx w8


Posted by: sara

why? cause it's too much food before working out?


Posted by: sara

I can't though. cause I can have the shake while I'm in class, I can't have meal # 1 in my class
any suggestion?


Posted by: Dr. Pain

Make meal 2 for meal one and two, just for tomorrow!

Yes, too much, it may bloat the ab folds


Posted by: sara

brb... going to shower real quick


Posted by: sara

Quote:
Originally posted by sara
Meals for Monday 05/05/03
--- Carbs--- (re-assesment) @ 9:00 am

ONE (8:00) post-workout meal
1 protein (22 P, 1.5 F, 3 C)
1whole egg ( 6 P, 4 F, 1 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)

TWO 11:00 am

1.5 protein ( 33 P, 2.5 F, 5 C)
8 walnuts ( 1 P, 10.5 F, 2 C)

THREE 2:00 pm

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)

FOUR 5:30 pm

4 oz. chicken ( 24 P, 4 F, 0 C)
1 oz. cheese ( 8 P, 9 F, 1 C)
1/4 tsp PB forzen ( 0 P, less than 1 F, less than 1 carb)
1/3 oatmeal ( 3 P, 1 F, 20 C)

FIVE 9:00 pm

4 oz. chicken ( 24 P, 4 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
lots broccoli
HOT WATER
black pepper!
( broccoli chicken soup !)

Is this better??
workout: full body workout



Posted by: sara

how about this? but that means I'm skipping the oats


Posted by: sara

I'll wait for you'r answer Dr. Pain before I have my meals


Posted by: w8lifter

Put the oats in meal four then


Posted by: Dr. Pain




Posted by: sara

k, I will be adding the oats in meal # 4 and take out the veggies


Posted by: sara

just had meal # 1.... it's almost like pancakes, tasted better than pancakes


Posted by: sara

Meals and problems for monday 05/05/03
------ changed it to Deplete ----

I went to the gym for my re-assesment and my trainer called out sick ... but I had another trainer check my body fat % .... It went up to 20.4% !!!! why? I though I was doing well.. he also measured it with measuring tape and all my measurment stayed the same, except for my chest went down from 34 to 33.... it's so weird that in measuring tape is the same measurement and in the little gun machine is higher.. but my weight went down to 115 according to their scale ( after my first meal) but to my scale at home is 113lbs..
so today I had no workout and I changed my meals:

ONE (stayed the same)
1 protein ( 22, 1.5 F, 3 C)
1 egg ( 6 P, 5 F, 1 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
some butter

TWO (stayed the same)
1.5 protein ( 33 P, 2.5 F, 5 C)
8 walnuts ( 1 P, 10.5 F, 2 C)

THREE ( took the apple out)
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
some soy nuts

FOUR ( took the oatmeal out)
4 oz. chicken breast ( 24 P, 4 F, 0 C)
1 oz. cheese ( 8 P, 9 F, 1 C)
1/2 cup green beans
lots lettuce
lots broccoli
some cabbage
1 tsp peanut butter ( frozen)

FIVE
4oz. chicken ( 24 P, 4 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
some broccoli
(chicken broccoli soup)

and I had black tea, green tea.. and tomorrow I will carb: ( 1 apple, 1/3 oat)

Dr. Pain, w8 .... you guys have any comments ?


Posted by: w8lifter

why did you change your diet...because of the assessment?

That assessment was worthless because it was w/ a different trainer. You need to set up another one w/ the SAME trainer. We need consistency w/ the skinfolds, you can't be changing trainers.


Posted by: w8lifter

Quote:
Originally posted by sara


and I had black tea, green tea.. and tomorrow I will carb: ( 1 apple, 1/3 oat)
Okay...didn't see this...carbs tomorrow


And book a new assessment w/ the right trainer please


Posted by: Dr. Pain

Quote:
Originally posted by sara
Meals and problems for monday 05/05/03
------ changed it to Deplete ----

.... it's so weird that in measuring tape is the same measurement and in the little gun machine is higher..

Dr. Pain, w8 .... you guys have any comments ?
I want to know what little gun machine?

DP


Posted by: sara

what if my trainer is not accurate and the other trainer is right?


Posted by: Jodi

Quote:
Originally posted by Dr. Pain
I want to know what little gun machine?

DP
I think I recall seeing somewhere she gets the bioimpedence and not skin folds.


Posted by: sara

you use the machine by pinching a little of you'r arms, back and side tummy


Posted by: w8lifter

Quote:
Originally posted by sara
what if my trainer is not accurate and the other trainer is right?

So what? The number itself is of little relevance...you still need consistency w/ the readings. If you continue to improve w/ each assessment from the same trainer...you know you're reaching your goals right? It's when you get a higher reading from the same trainer that we need to worry.


Posted by: Dr. Pain

Quote:
Originally posted by Jodi
I think I recall seeing somewhere she gets the bioimpedence and not skin folds.
That's what I'm afraid of..I am remembering an early post where we said skinfolds not calipers....

Sara, I thought OG told me it was "skinfolds?"


Posted by: w8lifter

Quote:
Originally posted by sara
you use the machine by pinching a little of you'r arms, back and side tummy
Skinfolds! What we want


Posted by: Dr. Pain

Quote:
Originally posted by sara
you use the machine by pinching a little of you'r arms, back and side tummy
JP-3.......w8 is right, you need the same trainer


Posted by: sara

I don't know if it's the skinfolds or the calipers...
how do they look like and I'll tell you which one they using


Posted by: w8lifter

Sara...don't worry about it...you're getting the right thing done...you just need to get it done w/ the regular trainer


Posted by: sara

what about the measuring tape? same numbers as last time... that means for one month I didn't loose any inches

gotta go to school now.... I'll be back tonight


Posted by: Jodi

Sorry, hope I didn't cause too much confusion.


Posted by: w8lifter

Quote:
Originally posted by sara
what about the measuring tape? same numbers as last time... that means for one month I didn't loose any inches

gotta go to school now.... I'll be back tonight

Don't worry till we get a new assessment please...you could be adding muscle, dropping fat.


Posted by: sara

Quote:
Originally posted by w8lifter
Don't worry till we get a new assessment please...you could be adding muscle, dropping fat.
how can I be adding muscle and dropping fat? when I'm losing weight and gaining body fat? ( I could be losing muscle and gaining fat) but I havent put any bad food in my mouth (sweets and bread, milk) except maybe the cottage cheese could be a problem but even that I didn't have alot of that


Posted by: w8lifter

OMG! You're not listening! GET A NEW ASSESSMENT W/ THE RIGHT TRAINER! Then and only then should you freak if it's higher! Do you understand that it's going to be different w/ any trainer? If you go and do another assessment w/ yet another trainer, you will get yet another number!


Posted by: sara

why is that? that means non of them are acurate
do I keep my meals the same? (low sodium?)


Posted by: w8lifter

Because every trainer is different.

If you hadn't had that assessment...would you be happy w/ your progress so far sara? Clothes fit well? When you look in the mirror, are you seeing improvement? Do you like how you feel?

Are you going to get re-assessed w/ the same trainer?


Posted by: sara

ok w8, I'll wait till I see my trainer


Posted by: Dr. Pain

Quote:
Originally posted by sara
why is that? that means non of them are acurate
do I keep my meals the same? (low sodium?)
Sara..it's not low sodium, it's no added salt...there is a difference. Depends on when your reassessment is.....just don't salt/sauce 1-2 days before


Posted by: sara

Quote:
Originally posted by sara
Meals for Tuesday 05/06/03
--- Carbs ---

ONE (Pre-workout) 7:00- 7:30 am

1/3 cup oatmeal ( 3 P, 1 F, 20 C)
4 oz. chicken breast ( 24 P, 5 F, 0 C)
1 whole egg ( 6 P, 4.5 F, 1 C)

TWO (Post- workout) 10:30- 11:00 am

1.5 protein ( 33 P, 2.5 F, 5 C)
8 walnuts ( 1 P, 10.5 F, 2 C)

THREE (added another egg)

4oz. chicken ( 24 P, 5 F, 0 C)
2 whole eggs ( 12 P, 9 F, 2 C)
1 apple (5 oz.) ( 0 P, 0 F, 20 C)

FOUR

4oz. chicken ( 24 P, 5 F, 0 C)
1 oz. cheese( 7 P, 9 F, 1 C)
lots of broccoli
any green veggies I have at home ( some spinach too)

FIVE

1 can tuna ( 32 P, 2.5 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
some broccoli
calories ~ 1461- 1500
WORKOUT:
upper body ( 5 sets of each machine)
ABS
ARE MEALS OK ? I dunno I feel like I haven't accomplished anything this past month



Posted by: sara

going to have meal ONE now, then hit the gym


Posted by: sara

Dr. Pain.. is it ok to have you'r last meal 10 minutes before going to bed? I had my last meal last night and went to bed.... chicken, broccoli, 1 egg ( soup I made) ?


Posted by: sara

I feel bad came back from the gym 1 hour after meal # 2 I had pistachios, broccoli, bite of cheese


Posted by: w8lifter

Are you going to throw away all your efforts so far because of this assessment?

Did you make an appt for another assessment w/ the right trainer?


Posted by: sara

no I'm not I just felt that I needed some food in my system before my meal


Posted by: sara

no. my trainer is sick.. he wasn't there today

what can I do to make up of what I had earlier (pistachio, broccoli, bite cheese, some tahini, 5 almonds


Posted by: sara

should I skip the apple in meal # 3 ? and have green veggies instead?


Posted by: Dr. Pain

Quote:
Originally posted by sara
Dr. Pain.. is it ok to have you'r last meal 10 minutes before going to bed? I had my last meal last night and went to bed.... chicken, broccoli, 1 egg ( soup I made) ?
yes, it's ok Sara...

.....but you need to answer w8......

Sara...we have trainers that we call "Grabbers"...when they test you, they grab, skin/fat/fascia/muscle, things that are NOT suppose to be measured...they have no clue how to do a skinfold, the exact placement, the methodolgy...their results are always off

PLUS...a 3 site is not the best way to track results...you have seen the threads...were we recommend a JP-7...and then tell people to ignore the BF%, rather concentrate on the MM (millameter) changes in each skinfold to show progress?


Posted by: w8lifter

Then don't feel bad about it. Sara...do you know your body yet? Are you more aware of what it needs and when than you were before? Are you learning about yourself through this journey you're on? If you honestly needed food, and you're not just eating emotionally because you're upset about this assessment..then don't feel bad about it! Sometimes you have to trust yourself and what you've learned.

Quote:
Originally posted by w8lifter

Did you make an appt for another assessment w/ the right trainer?



Posted by: sara

what about measuring in measuring tape? is that accurate?


Posted by: w8lifter

Quote:
Originally posted by sara
no. my trainer is sick.. he wasn't there today
K...when he gets back, make an appt K?


Posted by: w8lifter

Quote:
Originally posted by sara
what about measuring in measuring tape? is that accurate?
Again, it will vary from trainer to trainer. What if this measured just 1/2 an inch higher/lower than your regular trainer does....it will change the number...doesn't mean a thing unless your regular trainer does it...in the same spot.


Posted by: sara

no, I didn't make an appointment yet.. my trainer is sick, he wasn't at the gym today..

I didn't eat cause of the assesment. I ate cause I felt that I needed salt again... I had no energy


Posted by: sara

Quote:
Originally posted by w8lifter
K...when he gets back, make an appt K?
yes, I will
I ask again, what if my trainer been doing the measurements worng all along? cause he is new ( he's been to the gym since December)


Posted by: sara

for now, what do I need to do with my meals ( cause I messed up) ?? you guys want me to change it today? what you want me to cut on tomorrow? ( deplete day)


Posted by: w8lifter

Just continue w/ your meals as planned today please.

As I said before....so what if he's wrong w/ the actual number...you're still making progress right? W/ each assessment your skinfolds are lower ....we're not so concerned w/ overall BF % ...the skinfolds are the important thing. Just like we don't just use the scale the measure progress. We use a variety of ways to measure progress...skinfolds, measurements, BW, mirror, how clothes fit, how you feel.


Posted by: sara

so, when I see my trainer, I'm going to ask him.. if what he is doing considerd to be as measuring you'r skin folds.. if not.. can I go somewhere that they only measure you'r skinfold? would they be accurate?


Posted by: sara

would I have my meal # 3 same time as I planned it? or different time cause I ate earlier


Posted by: w8lifter

I said keep as planned!


Posted by: sara

ok


Posted by: sara

I can eat one or two bunches of broccoli! is that too much?
tomorrow's workout: cardio 20 minutes (eleptical)
ABS


Posted by: w8lifter

2 cups max


Posted by: sara

what you recommend cardio first or ABS?


Posted by: sara

Meals for Wed 05/07/03
--- Deplete ---

ONE (Pre-workout) 7:00 am

2 TBSP flaxseedmeal (3 P, 4.5 F, 0 C)
1 protein ( 22 P, 1.5 F, 3 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 white ( 3 P, 0 F, 0 C)

TWO (Post-workout) 10:00 am

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

THREE 1:00 pm

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 4:00 pm

4 oz. canned chicken ( 26 P, 1 F, 0 C)
1 yolk ( 3 P, 5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
some broccoli
spinach
cabbage

FIVE 7:30 pm

4 oz. catfish ( 18 P, 13 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies ( cabbage)

are meals cool??
w8, Dr. Pain.... I feel like I'm better off when I deplete for 3 days and carb-up on the fourth day ( last meal).. can I go back to this plan? instead of one day carb and other day deplete?


Posted by: w8lifter

Sure


Posted by: sara

cool! now I feel I'm gonna be back on a cut!
do carb-ups always have to be the same days of the week?


Posted by: sara

what is Game meat, elk, roasted? it's nutrition info: 4oz. 165 calories, 2.15 fat, 0 carb, 34 protein ..who has it?


Posted by: w8lifter

You most likely have to kill it yourself...or pay a lot of money for it

You can pick different days initially...but then you need to stick to those days for consistency.


Posted by: sara

eww. kangroo that's sad! I'm not gonna eat that..

how about: every tuesday and saturday? so my next carb-up would be saturday


Posted by: sara

is it better to do cardio first or work on you'r ABS?


Posted by: sawheet

I personally finish with Abs, I do not believe it matters as long as it is done!! Do you mean in general or on the same day?????


Posted by: sara

Hi, I mean in same day.... after my meal # 1 I'm going to do some ABS and cardio..... what should be first?


Posted by: sawheet

I really do not think it matters, personally I would do cardio so I am all warmed up when I do abs. One tip on Abs is to pick a number and count up to it , so you do not cop out.


Posted by: sara

oh, I know that! thanx


Posted by: sara

I did 20 minutes cardio.. it was HITT cardio, but not how you guys usually do it. I still increased my levels on the elptical every minute, and went down for 2 levels and up again for next level..
I burned 202 calories in 20 minutes.. is that good???


Posted by: w8lifter

Doesn't matter how many calories you burned What matters is that you worked your butt off on the work intervals


Posted by: sara

I sweated
can you give me you'r HITT routine on the eleptical ?


Posted by: sara

veals ok to eat?


Posted by: sara

6 oz. of veal and green veggies... is that a cool meal for one of my meals tomorrow?


Posted by: w8lifter

I don't use the elliptical...but when I did...I'd do level 10-12 100+ RPM for 1 minute...and then level 1 60 RPM for 1 minute.

Yes...assuming veal has fat in it?


Posted by: sara

what kind of veal you would recommend? (more nutrition)


Posted by: w8lifter

Sara...don't ask me everyday if your meals are okay...I'll let you know if they're not

I don't eat veal


Posted by: sara

ok sorry to bug ya


Posted by: w8lifter

Not a bug....just that I check daily, and I'll let you know


Posted by: sara

thanx, you the best! by the way I saw you'r comp pics with the other girls on stage you looked the best!
(seriously I'm not just saying that, you DID looked the best out of them all)


Posted by: w8lifter

Thank you sara


Posted by: sara

no prob!
gotta go and have meal # 1, change and go to the gym


Posted by: sara

Quote:
Originally posted by sara
Meals for Thursday 05/08/03
--- Deplete ---

ONE (Pre-workout)
3 TBSP flaxseed meal ( 4.5 P, 6.75 F, 0 C)
1 protein ( 22 P, 1.5 F, 3 C)
1 whole egg ( 6 P, 5 F, 1 C)

TWO ( Post-workout)
1 can tuna ( 32 P, 2.5 F, 0 C)
1 slice cheese ( 4 P, 2 F, 1 C)
1/2 TBSP oliveoil( 0 P, 7F, 0 C)
1/2 cup green beans

THREE
2 servings turkey breasts ( 32 P, 2 F, 2 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
6 oz. cabbage, broccoli, 1 celery

FOUR
4 oz. catfish ( 18 P, 13 F, 0 C)
2 egg whites( 6 P, 0 F, 0 C)
some cabbage, spinach, 1 celery
1 strawberry ( 0 P, 0 F, 1 C)

FIVE
6 oz. chicken ( 36 P, ??? F, 0 C)
broccoli, spinach, celery ( add black pepper, spices) chicken soup

Workout: lower body, some ABS
I started to drink less water while I'm at the gym, and I feel better now but my water intake I still add it up to 5.5 liters or more daily
( I changed few meals around instead of beef I was gonna have, I replaced it with the turkey (that has 1 gram carbs per serving.. weird huh?? it's butterball turkey


Posted by: w8lifter

Yeah...they probably added malto or cornstarch...nothing to worry about.


Posted by: sara

my carb-up days will be on Sunday's and wednesday's


Posted by: sara

Meals for Friday 05/09/03
--- Deplete ---

ONE (Pre-workout) 7:30 am

1 serving turkey (16 P, 1 F, 1 C)
1 oz. cheese ( 8 P, 9 F, 1 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 white ( 3 P, 0 F, 0 C)

TWO (Post-workout) 11:00 am

2 serving turkey ( 32 P, 2 F, 2 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1 celery, broccoli, spinach

THREE 2:00 pm

6 oz. chicken ( 36 P, ??? F, 0 C)
broccoli , 1 celery, spinach ( chicken soup!!!!) hot spices, black P

FOUR 5:00 pm

1 can tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
spinach, 1 celery, cabbage

FIVE 8:00 PM
1 protein ( 22 P, 1.5 F, 3 C)
8 walnuts ( 1 P, 10.5 F, 2 C)

Workout: UPPER BODY..

I'm going to be off from the gym on saturday, sunday and monday I have finals on monday


Posted by: sara

I feel bloated the past 2-3 days...
Dr. Pain, what kind of liver you recommend for a meal?


Posted by: Dr. Pain

Sorry...Sara, I don't eat liver.....don't know the stats.....maybe you could look it up...I would think chicken or beef liver is OK

DP


Posted by: sara

well have you ever tasted liver? yummm it's good, especially when you cook it with lots of onion.. well, Dr. Pain do you recommend it for my cut?


Posted by: Dr. Pain

I haven't had red meat in over 22 years Sara..I do remember what it taste like. yes w/onion is best .......and I suppose on my current program, I could eat chicken liver if I was so inclined

Notice that I'm encouraging you to look it up and make a discision ?


Posted by: Jodi

LIVER!!!!!!!!!!!!!!!


Posted by: sara

I did look it up! it's got like 9 grams of fat, 0 carbs, 32 protein and around 200- 250 cals... it's sounds good.. but I'm asking cause it's not on you'r list meaning it might be not ok to have... chicken, beef, or pork liver? either one


Posted by: Dr. Pain

Liver is beef......or chicken as the case may be.....pork is considered the "other White Meat" and is OK too, although few eat it

Sara...it's fine, you should be able to tell by the stats.....


Posted by: sara

time for meal # 1 ( egg and cheese turkey scramble ) see my meals


Posted by: sara

eat it like once a week is fine? not everyday!


Posted by: Dr. Pain

Meal 5...1.5 PP

See Ya


Posted by: sara

I will change it bye now


Posted by: sara

I can't belive it! I checked fit-day and saw liver has carbs...
2oz. = 121 cal
5 fat, 4.89 carbs, 14.89 protein
how could it be?


Posted by: sara

I didn't feel well at all.. I had meal # 4 20 minutes earlier and before the meal I had some tahini, cheese, 5 almonds
I had to have something with fat.. I felt like I needed fat

I'll post my meals for tomorrow after I come back from work tonight... meal # 5 gonna be at work (protein and walnuts)


Posted by: sara

Meal for Sarurday 05/10/03
--- Deplete ---
ONE
4.5 oz. beef liver ( 33 P, 10 F, 10 C ?????
1/4 TBSP mayo ( 0 P, 3 F, 0 C)
2 celery

TWO
4 oz. chicken ( 24 P, ? F, 0 C)
3 egg whites ( 9 P, 0 F, 1 C)

THREE
1 protein ( 22 P, 1.5 F, 3 C)
1 TBSP butter ( 0 P, 11 F, 0 C)

FOUR
6 oz. turkey breast ( 32 P, 12 F, 0 C)
cabbage, celery

FIVE
1 can tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
spinach

What you guys think of the liver? ( with the 10 grams of carbs.... I can't belive liver has carbs

NO WORKOUT TODAY


Posted by: sara

I'm going to eat 4.5 oz of liver at least once a week... I know that's got carbs like 10 grams of carbs in the 4.5 oz. , I can cut down from cheese, and other carbs that I usually have, the day I eat the liver. because it's very YUMMY!!! and very HEALTHY.. once a week is not bad is it?


Posted by: sara

tomorrow supposed to be my carb-up (last meal of the day) I think I can wait till monday should I wait till monday, or just carb-up tomorrow?
last week was: wed, thurs (perfect deplete)
friday ( perfect deplete; except I had tahini, bite cheese, and 5 almonds that wasn't planned in my meal
saturday ( so far.. perfect deplete)
so, should I carb-up sunday; even though I kinda messed up friday? or wait till monday?


Posted by: sara

Quote:
Originally posted by sara
Meal for Sarurday 05/10/03
--- Deplete ---
ONE
4.5 oz. beef liver ( 33 P, 10 F, 10 C ?????
1/4 TBSP mayo ( 0 P, 3 F, 0 C)
2 celery

TWO (up-dated!)
4 oz. chicken ( 24 P, ? F, 0 C)
1 whole egg( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)

THREE
1 protein ( 22 P, 1.5 F, 3 C)
1 TBSP butter ( 0 P, 11 F, 0 C)

FOUR
6 oz. turkey breast ( 32 P, 12 F, 0 C)
cabbage, celery

FIVE
1 can tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
spinach

What you guys think of the liver? ( with the 10 grams of carbs.... I can't belive liver has carbs
NO WORKOUT TODAY



Posted by: sara

Meals for Sunday 05/11/03
--- Deplete--- (carb-up last meal)

TWO
2 turkey breasts servings ( 32 P, 2 F, 2 C)
1 Tbsp mayo (0 P, 11 F, 0 C)
broccoli/ celery

ONE
4 oz. turkey breasts ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
cauliflower

THREE
tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
cabbage, celery

FOUR
1.5 Protein ( 33 P, 2.5 F, 5 C)
8 walnuts ( 1 P, 10.5 F, 2 C)

FIVE ( My carb-up meal)
hmmmm what should I have?????


Posted by: sara

Carb-up meal for Sunday 05/11/03
around 7:30- 8:00 PM

1.5 cup dry oatmeal
1 banana
1 TBSP tahini



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