sara's new plan

w8lifter · 03-23-2003, 01:49 PM

Don't be so carb obsessed! It's an oil & vinegar dressing...it's fine to use.

W/ the carb ups.....and at least a week!

Fit Freak · 03-23-2003, 05:36 PM

I agree Sara....don't be so paranoid of a couple carbs...think big picture. And on a carb-up day you have to do more than add a serving of oatmeal or an apple. Read the article on carb-ups....this will give you an idea of what to do. It's under the main article listing.

As for reaching your goals...stick to the plan...listen to our advice and adhere to it...you'l get there...just be patient.

Keep up the good work

sara · 03-23-2003, 07:14 PM

thanx guys for hanging in there with me

then ill follow the plan!
this week starting tomorrow.. ill have 25 C or less and ill try my best to shoot up for 175 P and 75 F.. now when i do only 25 C a day, can apple, nuts, cheese (cheddar, parmasion, montery jack) and oat be included in my meals?? i know with a grams of Carbs a day...
like for meal one i would wanna have: 2 whole eggs, 3 whites, 1 slice of cheese ( 1 carb or less) and 1/2 scoop protein powder.. is the cheese ok?
or my last meal i would wanna have protein drink and some nuts

w8lifter · 03-23-2003, 07:59 PM

When you're depleting and staying under 30G of carbs...the only carbs you can have are those from protein/fat sources...like the nuts, cheese, peanut butter, etc. So no apple or oats on these days. Save them for your carb up meal.

sara · 03-23-2003, 09:16 PM

starting tomorrow, till next monday.. i can have nuts, cheese with my food??? COOOLLLLL!!!!!!! and i would count that as a carb, just like counting the eggs and protein drinks as carbs???

w8lifter · 03-24-2003, 06:01 AM

sara · 03-24-2003, 08:58 AM

meals for 03/24/03

ONE 8:00am
2 whole eggs
1 white
1 scoop protein powder
little butter
(made it as pancake) 4 peanuts!
(35 P, 5 C, 14 F).....

TWO- 11:15 AM
1.5 scoop protein drink = (33 protein)
2 spoon cream
(33 P, 5 C, 14 F)......

THREE- 2:15 PM
1 can tuna
1 slice cheese
1/2 cup spinach
1/2 tbsp olive oil
(all melted together)
broccli and cauliflower
(37P, 1 C, 14 F)

FOUR~ 6:00PM
after going to the gym and working on some ABS only (time is limted, I have school all day)

isopure shake (from this nutrition store by the gym) ill just want them to add water and ice... i dont trust their cream..
so ill have 1 0z peanuts
(30-35 P, 5 C, 13F)

FIVE 9:30PM not sure yet (maybe 1 can tuna or 1 can sardine, with some olive oil and veggies

Now one more question, do i subtract the fiber from the nuts and protein drink as my total carbs or just leave it as it is ?

w8lifter · 03-24-2003, 01:59 PM

Much better

Yeah...I would just try to keep your total carbs under 30G for the day...don't worry about counting the fibre...If you're using just carbs sources from protein/fat then you shouldn't be able to get to 30-40 g w/ them anyway.

sara · 03-24-2003, 09:18 PM

MEAL FOUR 2 scoops of isopure 50 grams of protein!
1 oz peanuts
some brocolli
MEAL FIVE. just had it!
1 whole egg
1/4 cup salmon
few peanuts
little butter
(24P, 3 c, 15 f)
I actually had a meal five!!! im proud of myself!

any changes i need to make??? do i follow same plan tomorrow?
water= about 7 liters

w8lifter · 03-24-2003, 09:20 PM

Meal 4 had too much Protein...drop it down to 35G and yes...same thing tomorrow.

sara · 03-24-2003, 09:22 PM

i know it did have too much protein, the guy at the nutri store put two scoops in. what happens if i consume over 35 g protein per meal??

w8lifter · 03-24-2003, 09:24 PM

Don't worry about it...I forgot it was at the nutrition store. Just wanted to see more balance, it's okay.

sara · 03-24-2003, 09:27 PM

nex time if i ever get isopure from the nutri store ill ask for 1/1/2 scoop..
one question before i go to bed,, if i would have some 1 oz cheese or 1 oz nuts with my last meal (30 minutes before going to bed) is that ok??

Fit Freak · 03-25-2003, 10:08 AM

Congrats sara on finally having that 5th meal

You're well on your way!

IMO...those foods are ok before bed as long as you consider them within the 15g fat per meal guideline.

sara · 03-25-2003, 05:36 PM

THANX

sara · 03-25-2003, 05:49 PM

MEALS FOR TUESDAY 03/25/03

ONE 2 WHOLE EGGS
1 EGG WHITE
1 SCOOP PROTEIN POWDER
LITTLE BUTTER
(P 35, F 15, C 5)

TWO 1.5 PROTEIN
2 CREAM
(P 33, F 14, C 5)

THREE CAN TUNA
1/2 CUP SPINACH
CABBAGE
1 TABLESPOON BUTTER
1 SLICE CHEESE
FEW PEANUTS
(P 38, F 15, C 2)

FOUR 1 SERVING SHRIMP
1 EGG WHITE
2 CABBAGE LEAFS
1.5 OZ PEANUTS
(P 25, F 15, C 5)

FIVE ( DIDNT HAVE IT YET BUT I WILL!

)

2 SERVING CANNED SALMON
(24 P, 10 F, 0 C)

TOTAL::: P 155, F 70, C 17
IS THIS OK???? ANY COMMENTS????
* W/O LOWER BODY, 20 MINUTES WALK UPHILL

WATER= SO FAR 5 LITERS

Fit Freak · 03-25-2003, 11:51 PM

Looks good but IMO you need to have a serving of complex carbs for breakfast...maybe just 1/3 cup dry measure even. This would up the carbs a bit....IMHO...17 is simply too low. Fat and protein look ok.

w8lifter · 03-26-2003, 04:56 AM

Quote:

Originally posted by Fit Freak
Looks good but IMO you need to have a serving of complex carbs for breakfast...maybe just 1/3 cup dry measure even. This would up the carbs a bit....IMHO...17 is simply too low. Fat and protein look ok.

I believe she's doing a bi-weekly carb up...so she needs to keep her carbs low till she carbs up.

Which day will you be carbing up Sara?

Looks much better Sara

oceangurl01 · 03-26-2003, 06:53 AM

i get to carb up on my first week?

oceangurl01 · 03-26-2003, 06:55 AM

thanx w8, i couldn't do it without your patience and fit-freak's.

Fit Freak · 03-26-2003, 09:01 AM

OK...are you doing 1 or 2 carb-up meals per week?

sara · 03-26-2003, 09:13 AM

I don't know yet! I'm not really craving or needing carbs so far.. i started last monday,, but im craving for lots and lots of peanuts! im only trying to allow myself to have nuts with ONLY ONE of my meals.. i would want to eat more, but i think its bad to have more than 1.5 oz a day.. and cheese same ONLY ONE of my meals.. im waiting for w8 to give ideas of when to carb up and what i can have on my carb up meal

sara · 03-26-2003, 09:16 AM

whats the difference between a bi weekly carb up (that im doing now) and limiting your carbs under 60 one day and the next day under 30??? i know the difference, but i don't know what it does , it effects

w8lifter · 03-26-2003, 10:02 AM

I would suggest two carb ups a week...simply because you're still not getting enough calories (although much better now than you were) so twice a week carb ups would help to bring your overall calories up for the week...(we are slowly working towards fixing your metabolism).

I would suggest you do your first carb up tomorrow night (thursday) in your last meal and have:

1/2 cup oats
1 banana
1/2 cup sweet potato
1 tbsp peanut butter or 1 oz peanuts

No other protein or fat needed in this meal.

Then your next carb up would be sunday night, in your last meal...and eat the same thing.

sara · 03-26-2003, 08:07 PM

so, ill carb up thurs and sunday
what type of meals do i need to eat for tomorrow the 5 meals?
sweet potato, i hate it!! is there any other replacement?

w8lifter · 03-26-2003, 08:19 PM

Just keep your regular meals of low carb...so just fat and protein...until you have your carb up.

You could replace the sweet potato w/ 1/2 cup brown rice, or do a full cup of oats.

sara · 03-26-2003, 08:24 PM

thursday low carb, then meals then meal # 6 1 cup oat meal, 1 bananna.
friday and saturday back to low carb 20 and under?
sunday same as thursday?
what about next week? how long do i follow this 2 day carb up?

* tomorrow im gonna get my bf% measured and ill get all my measurments...

sara · 03-26-2003, 08:39 PM

meals 03/26/03

ONE 1 can tuna
1.5 oz peanuts

TWO 1 can tuna
1 serving cheese
1/2 cup spinach
1/2 table spoon olive oil
some dill ( green veggie that my mom fried)

THREE 1.5 protein
1/2 spoon olive oil (out of cream!)
some soy nuts 4 carbs, 4 fiber

FOUR 1 can sardines (3 servings)
cauliflower, spinach, cabbage
1/2 table spoon butter
1 whole egg
(some peanuts

()
1/2 TABle spoon rice, I know, I know my mom made me taste it and see if it was too spicy! ( is that ok just 1/2 table spoon??? does it count ?

FIVE 2 serving canned salmon
veggies

water= almost 7 liters
W/O did some ABS only!

* I purchased a package of flaxseed meal ( powder) can i mix it with my protein drink as a fat source 2 Tbsp = 4.5 fat, 4 carb, 4 fiber, 3 protein... if i add 4 Tbsp to my drink is that ok?
or what other things can i do with it???

03-23-2003, 05:36 PM	#62
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I agree Sara....don't be so paranoid of a couple carbs...think big picture. And on a carb-up day you have to do more than add a serving of oatmeal or an apple. Read the article on carb-ups....this will give you an idea of what to do. It's under the main article listing. As for reaching your goals...stick to the plan...listen to our advice and adhere to it...you'l get there...just be patient. Keep up the good work
	Searching for the right balance...

03-23-2003, 07:14 PM	#63
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	thanx guys for hanging in there with me then ill follow the plan! this week starting tomorrow.. ill have 25 C or less and ill try my best to shoot up for 175 P and 75 F.. now when i do only 25 C a day, can apple, nuts, cheese (cheddar, parmasion, montery jack) and oat be included in my meals?? i know with a grams of Carbs a day... like for meal one i would wanna have: 2 whole eggs, 3 whites, 1 slice of cheese ( 1 carb or less) and 1/2 scoop protein powder.. is the cheese ok? or my last meal i would wanna have protein drink and some nuts
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-23-2003, 09:16 PM	#65
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	starting tomorrow, till next monday.. i can have nuts, cheese with my food??? COOOLLLLL!!!!!!! and i would count that as a carb, just like counting the eggs and protein drinks as carbs???
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-24-2003, 06:01 AM	#66
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Yes.

03-24-2003, 08:58 AM	#67
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	meals for 03/24/03 ONE 8:00am 2 whole eggs 1 white 1 scoop protein powder little butter (made it as pancake) 4 peanuts! (35 P, 5 C, 14 F)..... TWO- 11:15 AM 1.5 scoop protein drink = (33 protein) 2 spoon cream (33 P, 5 C, 14 F)...... THREE- 2:15 PM 1 can tuna 1 slice cheese 1/2 cup spinach 1/2 tbsp olive oil (all melted together) broccli and cauliflower (37P, 1 C, 14 F) FOUR~ 6:00PM after going to the gym and working on some ABS only (time is limted, I have school all day) isopure shake (from this nutrition store by the gym) ill just want them to add water and ice... i dont trust their cream.. so ill have 1 0z peanuts (30-35 P, 5 C, 13F) FIVE 9:30PM not sure yet (maybe 1 can tuna or 1 can sardine, with some olive oil and veggies Now one more question, do i subtract the fiber from the nuts and protein drink as my total carbs or just leave it as it is ?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-23-2003, 01:49 PM	#61
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Don't be so carb obsessed! It's an oil & vinegar dressing...it's fine to use. W/ the carb ups.....and at least a week!

03-23-2003, 07:59 PM	#64
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	When you're depleting and staying under 30G of carbs...the only carbs you can have are those from protein/fat sources...like the nuts, cheese, peanut butter, etc. So no apple or oats on these days. Save them for your carb up meal.

03-24-2003, 01:59 PM	#68
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Much better Yeah...I would just try to keep your total carbs under 30G for the day...don't worry about counting the fibre...If you're using just carbs sources from protein/fat then you shouldn't be able to get to 30-40 g w/ them anyway.

03-24-2003, 09:18 PM	#69
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	MEAL FOUR 2 scoops of isopure 50 grams of protein! 1 oz peanuts some brocolli MEAL FIVE. just had it! 1 whole egg 1/4 cup salmon few peanuts little butter (24P, 3 c, 15 f) I actually had a meal five!!! im proud of myself! any changes i need to make??? do i follow same plan tomorrow? water= about 7 liters
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-24-2003, 09:20 PM	#70
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Meal 4 had too much Protein...drop it down to 35G and yes...same thing tomorrow.

03-24-2003, 09:22 PM	#71
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	i know it did have too much protein, the guy at the nutri store put two scoops in. what happens if i consume over 35 g protein per meal??
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-24-2003, 09:24 PM	#72
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Don't worry about it...I forgot it was at the nutrition store. Just wanted to see more balance, it's okay.

03-24-2003, 09:27 PM	#73
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	nex time if i ever get isopure from the nutri store ill ask for 1/1/2 scoop.. one question before i go to bed,, if i would have some 1 oz cheese or 1 oz nuts with my last meal (30 minutes before going to bed) is that ok??
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-25-2003, 10:08 AM	#74
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Congrats sara on finally having that 5th meal You're well on your way! IMO...those foods are ok before bed as long as you consider them within the 15g fat per meal guideline.
	Searching for the right balance...

03-25-2003, 05:36 PM	#75
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	THANX
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-25-2003, 05:49 PM	#76
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	MEALS FOR TUESDAY 03/25/03 ONE 2 WHOLE EGGS 1 EGG WHITE 1 SCOOP PROTEIN POWDER LITTLE BUTTER (P 35, F 15, C 5) TWO 1.5 PROTEIN 2 CREAM (P 33, F 14, C 5) THREE CAN TUNA 1/2 CUP SPINACH CABBAGE 1 TABLESPOON BUTTER 1 SLICE CHEESE FEW PEANUTS (P 38, F 15, C 2) FOUR 1 SERVING SHRIMP 1 EGG WHITE 2 CABBAGE LEAFS 1.5 OZ PEANUTS (P 25, F 15, C 5) FIVE ( DIDNT HAVE IT YET BUT I WILL! ) 2 SERVING CANNED SALMON (24 P, 10 F, 0 C) TOTAL::: P 155, F 70, C 17 IS THIS OK???? ANY COMMENTS???? * W/O LOWER BODY, 20 MINUTES WALK UPHILL WATER= SO FAR 5 LITERS
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-25-2003, 11:51 PM	#77
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Looks good but IMO you need to have a serving of complex carbs for breakfast...maybe just 1/3 cup dry measure even. This would up the carbs a bit....IMHO...17 is simply too low. Fat and protein look ok.
	Searching for the right balance...

03-26-2003, 06:53 AM	#79
oceangurl01 Registered User Join Date: Jan 2003 Location: US Posts: 378	i get to carb up on my first week?

03-26-2003, 06:55 AM	#80
oceangurl01 Registered User Join Date: Jan 2003 Location: US Posts: 378	thanx w8, i couldn't do it without your patience and fit-freak's.

03-26-2003, 09:01 AM	#81
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	OK...are you doing 1 or 2 carb-up meals per week?
	Searching for the right balance...

03-26-2003, 09:13 AM	#82
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	I don't know yet! I'm not really craving or needing carbs so far.. i started last monday,, but im craving for lots and lots of peanuts! im only trying to allow myself to have nuts with ONLY ONE of my meals.. i would want to eat more, but i think its bad to have more than 1.5 oz a day.. and cheese same ONLY ONE of my meals.. im waiting for w8 to give ideas of when to carb up and what i can have on my carb up meal
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-26-2003, 09:16 AM	#83
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	whats the difference between a bi weekly carb up (that im doing now) and limiting your carbs under 60 one day and the next day under 30??? i know the difference, but i don't know what it does , it effects
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-26-2003, 10:02 AM	#84
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	I would suggest two carb ups a week...simply because you're still not getting enough calories (although much better now than you were) so twice a week carb ups would help to bring your overall calories up for the week...(we are slowly working towards fixing your metabolism). I would suggest you do your first carb up tomorrow night (thursday) in your last meal and have: 1/2 cup oats 1 banana 1/2 cup sweet potato 1 tbsp peanut butter or 1 oz peanuts No other protein or fat needed in this meal. Then your next carb up would be sunday night, in your last meal...and eat the same thing.

03-26-2003, 08:07 PM	#85
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	so, ill carb up thurs and sunday what type of meals do i need to eat for tomorrow the 5 meals? sweet potato, i hate it!! is there any other replacement?
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-26-2003, 08:19 PM	#86
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Just keep your regular meals of low carb...so just fat and protein...until you have your carb up. You could replace the sweet potato w/ 1/2 cup brown rice, or do a full cup of oats.

03-26-2003, 08:24 PM	#87
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	thursday low carb, then meals then meal # 6 1 cup oat meal, 1 bananna. friday and saturday back to low carb 20 and under? sunday same as thursday? what about next week? how long do i follow this 2 day carb up? * tomorrow im gonna get my bf% measured and ill get all my measurments...
	www.metzgerbodies.net www.myspace.com/smbdybldr

03-26-2003, 08:39 PM	#88
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	meals 03/26/03 ONE 1 can tuna 1.5 oz peanuts TWO 1 can tuna 1 serving cheese 1/2 cup spinach 1/2 table spoon olive oil some dill ( green veggie that my mom fried) THREE 1.5 protein 1/2 spoon olive oil (out of cream!) some soy nuts 4 carbs, 4 fiber FOUR 1 can sardines (3 servings) cauliflower, spinach, cabbage 1/2 table spoon butter 1 whole egg (some peanuts () 1/2 TABle spoon rice, I know, I know my mom made me taste it and see if it was too spicy! ( is that ok just 1/2 table spoon??? does it count ? FIVE 2 serving canned salmon veggies water= almost 7 liters W/O did some ABS only! * I purchased a package of flaxseed meal ( powder) can i mix it with my protein drink as a fat source 2 Tbsp = 4.5 fat, 4 carb, 4 fiber, 3 protein... if i add 4 Tbsp to my drink is that ok? or what other things can i do with it???
	www.metzgerbodies.net www.myspace.com/smbdybldr