sara's new plan

Fit Freak · 03-18-2003, 10:24 AM

a little fat is ok...but avoid too much...keep the nuts to 1 oz or less. If you have the nuts leave out the cream/flax from the shake otherwise it'll be too much fat.

sara · 03-18-2003, 11:45 AM

ya, i know that.. cream or nuts not both the same time. but i eat 1 oz (1 tablespoon of nuts before my workout for little carb source and fat source at the same time and drink my shake
nuts ~ 5-7 grams of carbs
1.5 protein~ 5 carbs
around 10- 12 grams of carbs before workout.. is that ok?

sara · 03-19-2003, 05:54 PM

Meals for 03/19/03

ONE- 1 scoop protein
2 whole eggs
2 whites
1 spoon peanuts
(baking soda) and water
mixed and put in oven ummmmm tastes like a yummy bread...

TWO- after workout.
1.5 protein
2 tablespoon cream
1/2 apple

THREE- 1 can tuna
1 slice cheese
1 tablespoon butter
(1/2 cup spinach, some cauliflower, carrots, 2 cups cabbage all shreded and i added the butter and cheese to it and all melt together!!!!
the other 1/2 apple

FOUR- 2 spoons peanuts
1/2 scoop protein
1 spoon creamcheese
1 egg white
2 slices apple
salmon (dried)
(bad meal::

(((()

workout: legs, ABS

water 6.5 liters
and hot tea!!!

Fit Freak · 03-20-2003, 04:55 AM

Yeah...looks fine!

Just looking at your last day's meal plan and again...you NEED to add a fifith meal....make it a protein/fat/vegies meal!

Important!

sara · 03-20-2003, 09:27 AM

ok i'll try to add 5th meal.
can the meal be 30 minutes before i go to bed?

Fit Freak · 03-20-2003, 09:36 AM

Yeah....just keep it to protein, some fat, and some vegies...no active carbs though.

Suggestions:

(i) 1.5 Scoops Protein with either 2Tbsp Heavy Cream/1Tbsp Flax Oil or 1oz Almonds or Walnuts

(ii) Tuna with 1 Tbsp Oil Based Dressing

(iii) 2 Eggs with 4 egg whites and a vegie source

Fit Freak · 03-20-2003, 09:37 AM

Forgot to mention...protein and some fat is actually good in my opinion close to bed.....supplies amino acids (protein) during sleep to prevent catabolism throughout the night

sara · 03-20-2003, 09:39 AM

thanx! but doesnt the egg contains some carbs, and the almonds?

sara · 03-20-2003, 09:47 AM

thanx again!
meals for 03/20/03

ONE 2 whole eggs,
.3 spoon olive oil,
1 serving tuna
1 slice apple

some hot tea

TWO 1 scoop protein
2 spoon cream
1 celery

THREE 2.5 serving tuna
1 spoon olive oil
1/2 cup spinach
lettuce, broccli
1 slice apple

FOUR 1 serving shrimp
2 whole eggs
1/4 spoon olive oil

FIVE

1 serving tuna
lettuce
1/2 spoon olive oil
some vinegar

water: 5-6 liters
NO WORKOUT
is this better?

Fit Freak · 03-20-2003, 12:28 PM

Just trace amounts...no active carbs....it's fine

Fit Freak · 03-20-2003, 12:30 PM

I keep submitting my reply and then my mind comes up with something alse to say....

What i meant by no carbs is no fruit, dairy, starches (oats, brown rice, sweet potato), that sort of thing.

sara · 03-20-2003, 06:59 PM

but nuts do have carbs in them dont they? (w8 and the others dont eat nuts at all ) why is that?

Britney · 03-20-2003, 07:18 PM

Nuts are not considered a carborous food. They are mainly fat with mininmal protein.
Its not that we DON't eat nuts. We eliminate them from our diets as a tweak, especially when cutting. Sticking to mainly oils and food fats for fat sources.

w8lifter · 03-20-2003, 07:19 PM

...and it's not because of the carbs that we don't eat them...it's about a balance of fats.

sara · 03-20-2003, 07:21 PM

i see you eat pb in your meals, on tweak and bleak days, so you count it as a fat source and not carbs at all?

sara · 03-20-2003, 07:23 PM

then i can eat 1.5 spoon of nuts as my total of fat intake in a meal? whats you'r bleak day meals w8?

Fit Freak · 03-21-2003, 08:36 AM

Check w8's journal....she posts all her meals there. Just to repeat the carbs in the nuts are 'inactive' but if you want to avoid them entirely...as was mentionned for a tweak...stick to the flax oil or heavy cream with the shakes instead.

sara · 03-21-2003, 02:08 PM

the peanuts that i have now, i read the ingridents and contains (garlic, sugar, pepper, corn starch) even though the nutri info has same amount of carbs and fats as the natural peanuts.. should i stop eating the semi-artificial nuts? and stick to the organic ones , or the ones comes in shells?

Fit Freak · 03-21-2003, 03:26 PM

matter of preference i guess.....the natural ones would be a much better choice but remember that you need to get some enjoyment (taste) out of food and eating in general.

I'll leave this one up to you,BUT you're correct...the natural varieties would be best.

sara · 03-21-2003, 03:34 PM

how many times a week would i have tweak days, and bleak days? is it better to have tweak days on my workout days?

Fit Freak · 03-21-2003, 06:29 PM

Tweaks are just changes to the diet...I recommend having 2 carb-up meals per week...last meal of the day. I prefer...myself...to do this on non-training days b/c the next day the carbs have had time to break down and replenish glycogen stores resulting in more energy for my workout as well as a much better pump.

If you eat the same number of calories and same foods for a prolonged period of time your body will adapt to those # of calories and results will slow. Here is where the tweak comes in...make a change after a few weeks of the same diet. Basically, it's a change to prevent your body from adapting to a certain diet....in terms of macro nutrients, calories, food types, etc.

sara · 03-22-2003, 08:14 AM

for my carb up days, can i just add oatmeal or apple to my last meal? not both?

sara · 03-22-2003, 08:30 AM

saturday 3/22/03

ONE 1 whole egg
1.5 serving tuna
1/3 tablespoon olive oil
1 slice cheddar cheese ( 70 cal. 4 protein, 6 fat)
1/4 cup spinach
1 slice apple

TWO 1 scoop protein
2 tablespoons cream

THREE 2 fish fried in olive oil (2 servings)
lots lettuce with vinegar
broccoli
other green veggies if available

FOUR 1 serving tuna
1 sardine (full of fat 14 grams of fat per serving, 19 protein )
some green veggies..

FIVE ill try to eat some more tuna with olive oil

any comments ??????

NO WORKOUT (dammit have to work)
water=

sara · 03-22-2003, 07:57 PM

sunday's meals (hopefully!!!) 03/23/03

ONE - 3 slices ham (pastrami) 12p, 1c, 1 f
1 slice cheddar cheese 4p, 1 c, 6 f
1 whole egg, 1 white egg 9p, 1 c, 5 f
1/4 cup spinach
very small amount of butter 1f
(25 p, 3 c, 13f)

TWO- 1 cup of lean ground beef (cooked, broiled)
2 cups of broccolli
(30 p, 0c, ??? f maybe 20)

THREE- 1 scoop protein drink
1.5 cream
(22p, 3 c, 11 f)

FOUR- 1 serving chicken breast
broccoli
(32 p, 1 c, 14 f)

FIVE- 1 spoon pb ( 7 f, 3 c, 3p)
3 slices ham (1 f, 1 c, 12p)

fat= 66
protein= 124
carb= 12

w8lifter · 03-22-2003, 08:26 PM

Quote:

Originally posted by sara
can you look at my journal and make comments on my meals?

Same thing as we've been saying all along...you need more calories...specifically protein. You're fat levels look good...now work on bringing up your protein.

Lose the ham/pastrami...or at least add more protein...like a scoop of protein w/ it...or tuna or something. Try to get 30 G protein in each meal

sara · 03-22-2003, 08:37 PM

i can do that! but is meal # 2 bad??? I'm not sure how much fat it has ( 3 slices of beef)

sara · 03-22-2003, 08:46 PM

height 5'4
weight 120
bf% 19.4 (checked about a month ago)

wanna add muscle and loose 7 lbs, bf goal 14% or less..

doing 3-4 days on 40 carbs or less and 2 carb up days. weight training 3 times a week. would that get me to my results?
and how much protein, fat i need daily???

03-18-2003, 10:24 AM	#31
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	a little fat is ok...but avoid too much...keep the nuts to 1 oz or less. If you have the nuts leave out the cream/flax from the shake otherwise it'll be too much fat.
	Searching for the right balance...

03-18-2003, 11:45 AM	#32
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	ya, i know that.. cream or nuts not both the same time. but i eat 1 oz (1 tablespoon of nuts before my workout for little carb source and fat source at the same time and drink my shake nuts ~ 5-7 grams of carbs 1.5 protein~ 5 carbs around 10- 12 grams of carbs before workout.. is that ok?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-19-2003, 05:54 PM	#33
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Meals for 03/19/03 ONE- 1 scoop protein 2 whole eggs 2 whites 1 spoon peanuts (baking soda) and water mixed and put in oven ummmmm tastes like a yummy bread... TWO- after workout. 1.5 protein 2 tablespoon cream 1/2 apple THREE- 1 can tuna 1 slice cheese 1 tablespoon butter (1/2 cup spinach, some cauliflower, carrots, 2 cups cabbage all shreded and i added the butter and cheese to it and all melt together!!!! the other 1/2 apple FOUR- 2 spoons peanuts 1/2 scoop protein 1 spoon creamcheese 1 egg white 2 slices apple salmon (dried) (bad meal::(((() workout: legs, ABS water 6.5 liters and hot tea!!!
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-20-2003, 04:55 AM	#34
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Yeah...looks fine! Just looking at your last day's meal plan and again...you NEED to add a fifith meal....make it a protein/fat/vegies meal! Important!
	Searching for the right balance...

03-20-2003, 09:27 AM	#35
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	ok i'll try to add 5th meal. can the meal be 30 minutes before i go to bed?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-20-2003, 09:36 AM	#36
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Yeah....just keep it to protein, some fat, and some vegies...no active carbs though. Suggestions: (i) 1.5 Scoops Protein with either 2Tbsp Heavy Cream/1Tbsp Flax Oil or 1oz Almonds or Walnuts (ii) Tuna with 1 Tbsp Oil Based Dressing (iii) 2 Eggs with 4 egg whites and a vegie source
	Searching for the right balance...

03-20-2003, 09:37 AM	#37
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Forgot to mention...protein and some fat is actually good in my opinion close to bed.....supplies amino acids (protein) during sleep to prevent catabolism throughout the night
	Searching for the right balance...

03-20-2003, 09:39 AM	#38
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	thanx! but doesnt the egg contains some carbs, and the almonds?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-20-2003, 09:47 AM	#39
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	thanx again! meals for 03/20/03 ONE 2 whole eggs, .3 spoon olive oil, 1 serving tuna 1 slice apple some hot tea TWO 1 scoop protein 2 spoon cream 1 celery THREE 2.5 serving tuna 1 spoon olive oil 1/2 cup spinach lettuce, broccli 1 slice apple FOUR 1 serving shrimp 2 whole eggs 1/4 spoon olive oil FIVE 1 serving tuna lettuce 1/2 spoon olive oil some vinegar water: 5-6 liters NO WORKOUT is this better?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-20-2003, 12:28 PM	#40
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Just trace amounts...no active carbs....it's fine
	Searching for the right balance...

03-20-2003, 12:30 PM	#41
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I keep submitting my reply and then my mind comes up with something alse to say.... What i meant by no carbs is no fruit, dairy, starches (oats, brown rice, sweet potato), that sort of thing.
	Searching for the right balance...

03-20-2003, 06:59 PM	#42
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	but nuts do have carbs in them dont they? (w8 and the others dont eat nuts at all ) why is that?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-20-2003, 07:18 PM	#43
Britney Registered User Join Date: Jan 2003 Location: NJ Posts: 647	Nuts are not considered a carborous food. They are mainly fat with mininmal protein. Its not that we DON't eat nuts. We eliminate them from our diets as a tweak, especially when cutting. Sticking to mainly oils and food fats for fat sources.
	Britney

03-20-2003, 07:19 PM	#44
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	...and it's not because of the carbs that we don't eat them...it's about a balance of fats.

03-20-2003, 07:21 PM	#45
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	i see you eat pb in your meals, on tweak and bleak days, so you count it as a fat source and not carbs at all?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-20-2003, 07:23 PM	#46
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	then i can eat 1.5 spoon of nuts as my total of fat intake in a meal? whats you'r bleak day meals w8?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-21-2003, 08:36 AM	#47
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Check w8's journal....she posts all her meals there. Just to repeat the carbs in the nuts are 'inactive' but if you want to avoid them entirely...as was mentionned for a tweak...stick to the flax oil or heavy cream with the shakes instead.
	Searching for the right balance...

03-21-2003, 02:08 PM	#48
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	the peanuts that i have now, i read the ingridents and contains (garlic, sugar, pepper, corn starch) even though the nutri info has same amount of carbs and fats as the natural peanuts.. should i stop eating the semi-artificial nuts? and stick to the organic ones , or the ones comes in shells?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-21-2003, 03:26 PM	#49
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	matter of preference i guess.....the natural ones would be a much better choice but remember that you need to get some enjoyment (taste) out of food and eating in general. I'll leave this one up to you,BUT you're correct...the natural varieties would be best.
	Searching for the right balance...

03-21-2003, 03:34 PM	#50
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	how many times a week would i have tweak days, and bleak days? is it better to have tweak days on my workout days?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-21-2003, 06:29 PM	#51
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Tweaks are just changes to the diet...I recommend having 2 carb-up meals per week...last meal of the day. I prefer...myself...to do this on non-training days b/c the next day the carbs have had time to break down and replenish glycogen stores resulting in more energy for my workout as well as a much better pump. If you eat the same number of calories and same foods for a prolonged period of time your body will adapt to those # of calories and results will slow. Here is where the tweak comes in...make a change after a few weeks of the same diet. Basically, it's a change to prevent your body from adapting to a certain diet....in terms of macro nutrients, calories, food types, etc.
	Searching for the right balance...

03-22-2003, 08:14 AM	#52
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	for my carb up days, can i just add oatmeal or apple to my last meal? not both?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-22-2003, 08:30 AM	#53
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	saturday 3/22/03 ONE 1 whole egg 1.5 serving tuna 1/3 tablespoon olive oil 1 slice cheddar cheese ( 70 cal. 4 protein, 6 fat) 1/4 cup spinach 1 slice apple TWO 1 scoop protein 2 tablespoons cream THREE 2 fish fried in olive oil (2 servings) lots lettuce with vinegar broccoli other green veggies if available FOUR 1 serving tuna 1 sardine (full of fat 14 grams of fat per serving, 19 protein ) some green veggies.. FIVE ill try to eat some more tuna with olive oil any comments ?????? NO WORKOUT (dammit have to work) water=
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-22-2003, 07:57 PM	#54
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	sunday's meals (hopefully!!!) 03/23/03 ONE - 3 slices ham (pastrami) 12p, 1c, 1 f 1 slice cheddar cheese 4p, 1 c, 6 f 1 whole egg, 1 white egg 9p, 1 c, 5 f 1/4 cup spinach very small amount of butter 1f (25 p, 3 c, 13f) TWO- 1 cup of lean ground beef (cooked, broiled) 2 cups of broccolli (30 p, 0c, ??? f maybe 20) THREE- 1 scoop protein drink 1.5 cream (22p, 3 c, 11 f) FOUR- 1 serving chicken breast broccoli (32 p, 1 c, 14 f) FIVE- 1 spoon pb ( 7 f, 3 c, 3p) 3 slices ham (1 f, 1 c, 12p) fat= 66 protein= 124 carb= 12
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-22-2003, 08:37 PM	#56
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	i can do that! but is meal # 2 bad??? I'm not sure how much fat it has ( 3 slices of beef)
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-22-2003, 08:46 PM	#57
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	height 5'4 weight 120 bf% 19.4 (checked about a month ago) wanna add muscle and loose 7 lbs, bf goal 14% or less.. doing 3-4 days on 40 carbs or less and 2 carb up days. weight training 3 times a week. would that get me to my results? and how much protein, fat i need daily???
	www.metzgerbodies.net www.myspace.com/smbdybldr