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Posted by: donescobar2000

This is my dilema. Recently I have been dieting to loose some pounds. I always eat clean I have shed a couple of pounds but I have uped my cals because I was eating to little. I am eating 1700 cals to 1900 cals. Before I upped them I was eating somewhere around 1200 at times. Last week I had a drastic cheat day I probably had 600 grams of Carbs and 300 grams of fat. This included my regular meals in the day. Clean ones. 5 Slices of Pizza w/ Sausage, Chicken, Cheese and veggies, 2 slices of Cheesecake, 2 sleeves of oreos, and 1 pint Of Ben and Jerry's Peanut Butter Me Up! I could not handle it and went over board. Anyways Since then I have been running my ass off to burn it. I don't know If I have or not. I assume I have. It there something I am doing wrong? Some check my Activites and food eaten. Please Help. Man in distress. I am 5'3.5 and currently weight 170. I am a lot of muscle but I am try to loose at least 2 to 4 pounds in the next 3 weeks. In the past I was successful at loosing weight. I drop a over 100 pounds. But I seem to have plateaued. I don't know if it may be me but... I am sure that cheat day affected me a lot.

http://www.fitday.com/WebFit/Public...=donescobar2000

Posted by: calalily1972

Please post your current diet. List what you eat per meal and the quantities and totals for the day. We can look it over and see if we can help. Also, do you lift or just do cardio? What are your long term goals?

Posted by: donescobar2000

I do lift I mean I have a decent bodyfat somewhere around 12 percent I believe If not lower. I want to loose more. You can look at my log at the following link. By the way. I saw your pics. Wow!!!

Thanks.

http://www.fitday.com/WebFit/PublicJ...donescobar2000

Posted by: calalily1972

Thanks

Could you please post it in a meal by meal format. It will be much easier to evaluate what you are eating. Depending on how serious and determined I already see some things we can cut out but I'd like to see it like this:

Meal 1:
2 Scoops Protein
1 tsp Flax

Meal 2:
5 oz. Chicken
1 C. Green Beans

so and and so forth. Its too hard to look at entire days worth of food and see where you could improve your meals.

Posted by: donescobar2000

Great

Meal 1

My Own Recipe of Waffles.
7 AM
2 Tablespoons of Splenda
1 Scoop Of Choclate Whey
1/2 Cup Multigrain Pancake Mix
4 Oz Non Fat Milk
1/2 Cup of Cottage Cheese
2 Egg Whites
2 Tablespoons of No Sugar Syrup

70 Carbs 50 Protien 4 Gram of Fat

9 Am
Workout (2 hour max)
Edy No Sugar Fruit Bar Post Workout to spike inuslin.

11 AM Post Workout Meal

Isopure Shake
Flax Bread Slice
1 Tablespoon Of Peanut Butter
2 Oz Strawberries
2 Oz Banana
4Oz Non Fat Milk

32 Carbs 30 Protien 8 Fat

1 PM

2 Oz Samon
2 Chicken Sausages
Sweet Potato
2 Oz of Tomatos

32 Carbs 38 Protein 5 Fat

3 PM
Kashi Go Lean

25 Carb 7 Protien 1 Fat

5 PM

Cottage Cheese
Cup of Romaine Lettuce

6 Carb 12 Protien 1.5 Fat

7PM

4 Oz Chicken Breast (with Peanut Sauce)
Romaine Lettuce

5 Carb 26 Protien 2.5 Fat

10 PM
Cottage Cheese

4 Carb 12 Protien 1.5 Fat

Posted by: calalily1972

How much do you want me to critique it?

How serious and what can you absolutely not go without?

Posted by: donescobar2000

I'm very focused when it comes to fitness. Do what you think is neccessary. I need my natty though. Lol. I'm just mad at myself for that horrible cheat day. I can see where it all the fat went. I do good on the norm but I could use your advice. I was down to maybe 10% BF last week. But now that may have changed.

Posted by: calalily1972

Ok, one more question then I'll critique it. Do you prefer to stay mod protein, mod carbs, low fat?

Posted by: donescobar2000

Well I have slow metabolism so I guess carbs don't suit me to well Tommorow is a refeed day though. Protien I keep high. I was ketoeing. I lost weight on it. But I hate the liver pains.

Posted by: calalily1972

Why are you refeeding if you are eating almost 200G Carbs a day?

Do you want to go low carb or stay higher?

Posted by: donescobar2000

I was doing around 170 most of the week. I assume low carb

Posted by: calalily1972

Quote:

Originally posted by donescobar2000

LOW CARB OPTION

Meal 1

My Own Recipe of Waffles.
7 AM
2 Tablespoons of Splenda
1 Scoop Of Choclate Whey
1/2 Cup Multigrain Pancake Mix
4 Oz Non Fat Milk
1/2 Cup of Cottage Cheese
2 Egg Whites
2 Tablespoons of No Sugar Syrup

70 Carbs 50 Protien 4 Gram of Fat

Get rid of the pancake mix and the FF Milk (12G sugar there) Add in 1 Whole Egg and 1 T. Flax Meal. These will come out awsome like this, trust me. Get rid of the Syrup, sorry!!! Too many sugar alcohols

9 Am
Workout (2 hour max)
Edy No Sugar Fruit Bar Post Workout to spike inuslin.

Ditch the bar. No insulin spike. Its not needed especially while cutting. Instead have some sort of protein and a fat source

11 AM Post Workout Meal

Isopure Shake
Flax Bread Slice
1 Tablespoon Of Peanut Butter
2 Oz Strawberries
2 Oz Banana
4Oz Non Fat Milk

32 Carbs 30 Protien 8 Fat

No Bread, No Milk, No Banana. Make the PB 1.5 T

1 PM

2 Oz Samon
2 Chicken Sausages
Sweet Potato
2 Oz of Tomatos

32 Carbs 38 Protein 5 Fat

No Sausage. Try adding in a little bit of a fat source here. How bout Flax Oil?

3 PM
Kashi Go Lean

25 Carb 7 Protien 1 Fat

Get rid of the cereal. No cereal on a cut. Make it Protein, Veggie and Fat Source

5 PM

Cottage Cheese
Cup of Romaine Lettuce

6 Carb 12 Protien 1.5 Fat

More Protein - how bout some tuna in there and add some Newman's Oil Based Dressing

7PM

4 Oz Chicken Breast (with Peanut Sauce)
Romaine Lettuce

5 Carb 26 Protien 2.5 Fat

No Peanut sauce, it has sugar in it. Add some Newmans Dressing and increase the Chicken

10 PM
Cottage Cheese

4 Carb 12 Protien 1.5 Fat

More Cottage Cheese and add a fat source

Also, you should do a carb up or a refeed twice a week with slow burning carbs.

Posted by: P-funk

Quote:

Why are you refeeding if you are eating almost 200G Carbs a day?

In my opinion a refeed can and in most cases should be used anytime there is a caloric defecit, regardless of daily carb intake.

Posted by: donescobar2000

Got you. I was doing something similar. My diet got sloppy. Thanks a lot though. Will do.

Posted by: donescobar2000

Quote:

Originally posted by P-funk
In my opinion a refeed can and in most cases should be used anytime there is a caloric defecit, regardless of daily carb intake.

I thought this was true also.

Posted by: calalily1972

Quote:

Originally posted by P-funk
In my opinion a refeed can and in most cases should be used anytime there is a caloric defecit, regardless of daily carb intake.

Yeah I know you guys say that but I'm still learning this refeed thing and its hard for me to understand why, when your glycogen stores aren't depleted.

Posted by: P-funk

Because you want to keep your leptin levels up, keep your body in a fed state so that your metabolism keeps running (because in a caloric defecit it starts to slow down because it thinks that you are starving) and you keep making progress.

Posted by: donescobar2000

Well I just started doing it myself after a long cut period. I did not know what it was. But once I did it...I was kicking ass at the gym. Also my muscle looked big as hell. LOL. I was shocked and said "I should do this more often." Also you don't want your metabolism to be shot to hell. Go For it!

Posted by: donescobar2000

Quote:

Originally posted by P-funk
Because you want to keep your leptin levels up, keep your body in a fed state so that your metabolism keeps running (because in a caloric defecit it starts to slow down because it thinks that you are starving) and you keep making progress.

This is true...before my horrible cheat day this was working great.

Posted by: calalily1972

You know to keep fat low and to cut your protein down during your refeed right?

Posted by: donescobar2000

Yup

Posted by: P-funk

Quote:

You know to keep fat low and to cut your protein down during your refeed right?

that's why I eat a box of cereal and skim milk

or waffles..mmmmmm

Posted by: calalily1972

Good!

Well good luck and let me know how it goes!

Posted by: calalily1972

Quote:

Originally posted by P-funk
that's why I eat a box of cereal and skim milk

or waffles..mmmmmm

I stick with slow burning carbs like a good little girl

Posted by: donescobar2000

Believe me I will be back to 10 percent next week. I am focused. By the way...this is me.

http://forum.bodybuilding.com/attach...postid=1613346

Posted by: calalily1972

Wow! You look good. Nice Delts!

Posted by: donescobar2000

lol...thanks. I'm shooting to get there again by next week. Call me fatty boy right now. I could not help myself. Cheesecake is gonna be the death of me. Oh...and oreos are on my ban list. ( the king of trans fat)

Posted by: calalily1972

Sunday I have to go the Cheesecake Factory with my sisters for a bridal thing. OMG I don't know how I'm going to resist

Its my favorite place in the whole wide world

Posted by: donescobar2000

LOL...Good luck! I want to go but I have set myself back so much. I hate summer. For some reason I gain wieght. In the winter I lean up. Odd huh?

Posted by: calalily1972

Ummm, yeah that is odd! I always get leaner in the summer. I'm more active.

Posted by: P-funk

Quote:

I stick with slow burning carbs like a good little girl

In opinion it doesn't matter. I use oatmeal for my wed. carb up and cereal for my sunday carb up. But I don;t think it matters that much wether you are eating slow burning or sugary carbs, either way you are spilling over so eat what you want good little girl

Posted by: donescobar2000

Its all the junk that I am exposed to. The beach has all those stupid funnel cakes etc. I got to get back to 10 percent.

Posted by: donescobar2000

Quote:

Originally posted by P-funk
In opinion it doesn't matter. I use oatmeal for my wed. carb up and cereal for my sunday carb up. But I don;t think it matters that much wether you are eating slow burning or sugary carbs, either way you are spilling over so eat what you want good little girl

I agree with you. People say stay away from the sugar on carb up or in general. But...I was eat all types of carbs and it seemed not to affect me on my refeeds. Hell even the pancake mix I am using.

Posted by: calalily1972

I don't understand how 1 screw up day could mess you up that bad. I know what you ate wasnt good but it only takes a few days to get back on track. Unless you extended that cheat day

Posted by: calalily1972

Quote:

I'm under strict orders not too!! Slow burners only. Besides I'd have a fuckin field day and would hate myself. Its either strict control or no control with me! I can binge

Posted by: donescobar2000

Quote:

Originally posted by Jodi
I don't understand how 1 screw up day could mess you up that bad. I know what you ate wasnt good but it only takes a few days to get back on track. Unless you extended that cheat day

300 Grams of Fat is a lot. Especially when it is not good fat. Its about 4 scoops of your Protien Whey Scooper. But I have been running a hell of a lot so I assume it is gone. Unless I am retaining water. But I do not use salt.

Posted by: P-funk

You are probably just holding water and it is blurring your lines and cuts. One cheat day does not affect your bf% like that. Just go low carb for a couple of days and drop some water.

Posted by: donescobar2000

Well right now I do not see my cuts. I have consumed a lot of water today. Normally after my workouts i can see my vacularity like crazy. hmm. Well see tommorrow. I can't wait to do my HIIT.

Posted by: calalily1972

The meal adjustments I mentioned will keep you low carb. You'll drop water for sure!

Posted by: donescobar2000

You know I did not think about that. I forgot carbs tend to hold water back. I feel like a dumbass.

Posted by: donescobar2000

Jodi since you saw what I ate today, If I eat some Almond butter right now and some cottage cheese would it be ok? Or do you think it would be too much for one day?

Posted by: calalily1972

Go ahead!

Posted by: donescobar2000

Yum!!!! I love my nut Butters!!!! Guys to to let you know I am a moderator at another forum. I would be glad to have you guys join. We need more educated people with the knowlege of fitness. Let me know and I will give you the site.

Posted by: calalily1972

Me too

They are good for you just remember their caloric dense.

Posted by: donescobar2000

I know. Why did they have to be that way? They are so good. I would throw down a whole can If i could. I wish it was just protien. No Carbs and no fat.

Posted by: calalily1972

Only a dream come true

Posted by: donescobar2000

lol

Posted by: donescobar2000

Oh my gosh I am afraid of you calves. They look like mine.

Posted by: donescobar2000

Well I figured out it was water weight. I know I probably shouldn't taken it but I took a water pill. I'm as slim as a slim jim. Snap into it! Ooooooh Yeaaaaah!

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