sara's new plan

w8lifter · 04-08-2003, 06:13 AM

Quote:

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

Yes you are

Meals look good except you need a meal 5

sara · 04-08-2003, 09:01 AM

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

w8lifter · 04-08-2003, 09:10 AM

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

sara · 04-08-2003, 09:27 PM

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

sara · 04-08-2003, 09:29 PM

w8, with meal #4 I made a mistake a big mistake

I had some peanuts

w8lifter · 04-08-2003, 09:46 PM

Quote:

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

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

Peanuts!

Don't buy anymore

oceangurl01 · 04-08-2003, 10:03 PM

opps! I had cheese with the tuna...

sara · 04-08-2003, 10:08 PM

sorry I meant salmon

sara · 04-08-2003, 10:09 PM

how long am I doing this plan for?

sara · 04-08-2003, 11:06 PM

Meals for 04/09/3 Wed

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

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

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

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

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

workout: some workouts with trainer ( I got a free session with a trainer because I brought my friend to sign up at the gym

( I might be doing some ABS as well)

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

w8lifter · 04-09-2003, 07:22 AM

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

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

sara · 04-09-2003, 08:54 AM

i'll have some oats

I was gonna ask you if I can have that

sara · 04-09-2003, 10:28 PM

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

sara · 04-09-2003, 10:40 PM

meals for 04/10/03 Thursday

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

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

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

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

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

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

w8, what am I doing next week??

sara · 04-09-2003, 10:53 PM

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

w8lifter · 04-10-2003, 07:17 AM

Quote:

Originally posted by sara

w8, what am I doing next week??

Same thing

w8lifter · 04-10-2003, 07:34 AM

Quote:

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

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

sara · 04-10-2003, 09:04 AM

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

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

w8lifter · 04-10-2003, 09:05 AM

Quote:

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

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

it's okay

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

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

Yes

sara · 04-10-2003, 09:08 AM

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

w8lifter · 04-10-2003, 10:23 AM

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

sara · 04-10-2003, 03:40 PM

ok

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

sara · 04-10-2003, 03:42 PM

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

w8lifter · 04-10-2003, 03:51 PM

No...it has no carbs in it

sara · 04-10-2003, 05:07 PM

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

sara · 04-10-2003, 09:09 PM

w8! I'm so mad, upset on myself! what have I done??

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

sara · 04-10-2003, 09:12 PM

w8lifter · 04-10-2003, 09:20 PM

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

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

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

sara · 04-10-2003, 09:23 PM

what would the cheat meal include?

w8lifter · 04-10-2003, 09:24 PM

Whatever you want

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
questions on carb cycling	dracious	Diet & Nutrition	2	12-02-2007 04:34 PM
Hillary Clinton offers new health care plan.	min0 lee	Open Chat	22	09-19-2007 08:49 PM
The Ultimate Diet Plan? Help wanted	tyman502	Diet & Nutrition	7	08-28-2007 12:30 AM
Jstar's Ultimate Body	jstar	Online Journals	131	05-13-2004 02:51 PM

04-08-2003, 09:01 AM	#302
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	I'll have some tuna (fresh) like 3 oz. for meal 5

04-08-2003, 09:10 AM	#303
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	...and a little butter or something for fat source

04-08-2003, 09:27 PM	#304
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	the salmon does have fat in there. like the 6 oz. salmon I had earlier has 10 grams of fat without me adding anything

04-08-2003, 09:29 PM	#305
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	w8, with meal #4 I made a mistake a big mistake I had some peanuts

04-08-2003, 10:03 PM	#307
oceangurl01 Registered User Join Date: Jan 2003 Location: US Posts: 378	opps! I had cheese with the tuna...

04-08-2003, 10:08 PM	#308
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	sorry I meant salmon

04-08-2003, 10:09 PM	#309
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	how long am I doing this plan for?

04-08-2003, 11:06 PM	#310
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	Meals for 04/09/3 Wed ONE (pre workout) 7 am 1 protein powder (22 protein, 3 carbs, 1.5 fat) 2 Tbsp flaxseed (3 protein, 3 fiber, 4.5 fat) 1 egg white (3 protein, 0 carbs, 0 fat) 1/3 dry oatmeal (3 protein, 20 carbs, 3 fat) TWO (post workout) 10 am 1 can tuna (32 protein, 0 carbs, 1.5 fat) 1/2 Tbsp olive oil ( 0 protein, 0 carbs, 7 fat) 1 red apple ( 0 protein, 20 carbs, 0 fat) THREE 1 pm 4 oz. salmon ( 24 protien, 0 carbs, 7 fat) 1 boiled egg (6 protein, 1 carbs, 5 fat) FOUR 4 - 4:30 pm 1/4 cup tuna (13 protein, 0 carbs, 0.5 fat) 1/2 protein ( 11 protein, 2 carbs, 1 fat) 1 whole egg ( 6 protein, 1 carbs, 5 fat) 1 Tbsp cream ( 0 protein, 0 carbs, 4.5 fat) FIVE 7:30- 8:00 pm 3/4 cup tuna (19 protein, 0 carbs, 1 fat) 1 cheese ( 5 protein, 1 carbs, 5 fat) veggies (spinach, broccoli,cabbage, cauliflower) workout: some workouts with trainer ( I got a free session with a trainer because I brought my friend to sign up at the gym ( I might be doing some ABS as well) are meals ok??? any changes?? water= I will try to have no less than 6 liters some green tea

04-09-2003, 07:22 AM	#311
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	You need some sort of carb in meal 4...preferably rice or oats or sweet potato, not fruit. 1/3 cup oats 1/2 cup rice or 1/2 cup sweet potato.

04-09-2003, 08:54 AM	#312
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	i'll have some oats I was gonna ask you if I can have that

04-09-2003, 10:28 PM	#313
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	I had 1/4 cup of oats with meal # 4

04-09-2003, 10:40 PM	#314
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	meals for 04/10/03 Thursday ONE (pre workout) 1/3 oatmeal (3 protein, 1 fat, 20 carbs) 2 Tbsp flaxseed( 3 protein, 4.5 fat, 0 carbs) 1 whole egg (6 protein, 5 fat, 1 carbs) 2 egg whites (6 protein, 0 fat, 1 carbs) 1/4 cup tuna (13 protein, .5 fat, 0 carbs) TWO (post workout) 1.5 protein drink (33 protein, 2.5 fat, 5 carbs) 2 Tbsp cream (0 protein, 9 fat, 0 carbs) 1 apple ( 0 protein, 0 fat, 20 carbs) THREE 3/4 cup tuna (19 protein, 1.5 fat, 0 carbs) 1/4 C. cottagecheese ( 13 protein, ~4.5 fat, 5 carbs) 1/2 C. spinach ( 0 protein, 0 fat, 0 carbs) FOUR 1 C. broccli, cabbage (veggies GREEN!) some fish (maybe salmon) FIVE 1 can tuna (32 protein, 2 fat, 0 carbs) 1/2 Tbsp olive oil (0 protein,7 fat, 0 carbs) WORKOUT: upper body, some ABS WATER: 6 liters or more w8, what am I doing next week??

04-09-2003, 10:53 PM	#315
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	I have a question on squats.. is it true its better to go all the way down ( try to let you'r butt touch the floor?) but then my trainer told me that may cause knee problems!

04-10-2003, 09:04 AM	#318
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	I can squat all the way down, but I did start feeling my knees hurt. so I guess its better not to squat all the way down (for me) w8, I'm weighting the same for the past week.. is that good? or I'm supposed to go little down? >can I have the apple sometimes in meal # 4 ( around 4pm?) > do I take in same amount of food, (carbs) on my days off the gym?

04-10-2003, 09:08 AM	#320
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	so it doesn't matter when I intake my carbs doesnt have to be before a certain time?

04-10-2003, 10:23 AM	#321
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Meal 1 2 & 4....you can switch which carbs you take when, but they should be in those meals.

04-10-2003, 03:40 PM	#322
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	ok then I'm gonna switch meal # 3 and # 4 around and the fish is gonna be tuna (fresh) 5 oz. tuna 1/2 Tbsp butter or olive oil veggies (spinach)

04-10-2003, 03:42 PM	#323
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	I bought this green tea with mint "moroccan green " would this have any carbs in it? especially it's moroccan? I bought it from the coffee plantation.

04-10-2003, 03:51 PM	#324
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	No...it has no carbs in it

04-10-2003, 05:07 PM	#325
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	YES! I loved the scent of it! I'm gonna have some now!

04-10-2003, 09:09 PM	#326
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	w8! I'm so mad, upset on myself! what have I done?? Meal # 4 went fine ( 5:30 pm) at 6:45 pm I went crazy! I had lots of peanuts! cashew! lots almonds, pistachios and some tahini sesame !!!!!! all in the garage fridge! I went crazy what can I do to fix it?

04-10-2003, 09:12 PM	#327
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5

04-10-2003, 09:20 PM	#328
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	K...first, calm down...that was a hell of a cheat, I'll give you that, and not something you want to do often...but Sara, you've been very good w/ your diet, and you're always very strict so....while it was a big cheat, it's not going to kill your cut. You're doing very well, and being more strict than most people, it's okay to go off your diet once in a while....BUT, you want to make sure that it's planned and NOT a binge like that. What you can do to fix it is 1) stop eating them right now if you still are and 2) don't have any more nuts of any kind till next week! Sara, do you need/want a planned cheat meal?

04-10-2003, 09:23 PM	#329
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	what would the cheat meal include?

04-10-2003, 09:24 PM	#330
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Whatever you want