sara's new plan

sara · 03-26-2003, 10:14 PM

ill try not to forget!

are there any other food i can have on my carb up?
( my friend told me that everytime she eats a banana she gains weight the next day, am i gonna gain weight the next morning??

sara · 03-26-2003, 10:18 PM

would i do the same plan next week too? or do you have a plan for me?

w8lifter · 03-26-2003, 10:19 PM

You may weigh a little more the next day simply because you haven't had carbs and all the carbs are going to be stored w/ water....so it's just water weight, it's not fat. Don't worry about it...your weight will stabilize again as you deplete for the rest of the week.

Carbs get stored in your body w/ water...so depending on how many carbs you have in a day, your body weight will fluctuate. Doesn't mean it's fat though.

You could have veggies w/ it

w8lifter · 03-26-2003, 10:19 PM

Yes...do the same plan next week

sara · 03-26-2003, 10:22 PM

ok, make sense.... what if im not able to finish my carb up meal? like i can't half 1 full cup of oats..what will happen?

w8lifter · 03-26-2003, 10:30 PM

Just try to eat as much as you can...it may take a whole hour to eat it...my first one did

sara · 03-26-2003, 10:33 PM

same plan next week?
170 p, 20 c, 70 f

how many weeks do i do this plan?

sara · 03-26-2003, 10:36 PM

so i cant eat any apples till I'm done with this plan right?
or can I switch some carb-up meals with an apple? if not i can handle it without an apple

Fit Freak · 03-27-2003, 04:48 AM

w8...looks like you're being a huge help hear...good work

AND..sara...you seem like your catching on too

w8lifter · 03-27-2003, 05:49 AM

Quote:

Originally posted by sara
same plan next week?
170 p, 20 c, 70 f

how many weeks do i do this plan?

Well...we'll do it next week and then see how you feel ..if you want to change it or anything.

....and no apple

Forgot to mention...make sure you get your skinfolds done in the morning...you don't want to do them right after a carb up.

sara · 03-27-2003, 08:06 AM

oh ya im defenitly checking my skin fold in the morning! 9am
ill be just having one meal before my check up

ONE @ 8:00 AM 1 whole egg
2 egg whites
2 Tbsp flaxseed meal
1 protein powder
little butter

question: so the low carb and then carb up, does it only set up my metabolism? what else is it doing to my body?

sara · 03-27-2003, 01:53 PM

I didn't get my measurement today

My trainer wasn't there. so I'll have to wait till next week.. any days except for monday and friday ( the days after my carb up nights) cause i carb up thursday night and sunday night...

went to the gym
W/O
upper body..
some ABS
I kinda have a cold

MEALS for 03/27/03

ONE 2 egg whites
1 whole
1 protein
2 Tbsp flax seed meal
little butter/ 1 tea spoon pb

TWO (almost at the end of my workout)
1/4 cup soy nuts (4 carbs, 4 fiber)
1.5 protein drink

THREE 1 can tuna
1 oz cheese (cheddar) 9 grams of fat, 7 protein
some olive oil
1/2 cup spinach
brocolli
cauliflower

FOUR 1 can tuna
1 whole egg
1 celery
1/2 olive oil
1/4 cup spinach

FIVE my first =CARB up meal!!!
1 bananna
1 cup oatmeal (ill try to finsh it)
1 tbsp pb, or 1 oz peanuts
when do i need to take meal five? can i take it like 2 hours before going to bed or right when im ready to go to bed?

w8lifter · 03-27-2003, 02:48 PM

Take it about an hr hr and a half before bed

Low carb is going to increase insulin sensitivity (so your body will respond better to the carbs...that's a good thing) and going low carb will control insulin levels...when insulin levels are high, then fat-burning stops...but that only works for so long, and then you need to do a carb up so your metabolism stays high, and so you're able to keep energy up for your workouts. That's why we go a couple days low carb, then do a carb up, and repeat, twice a week.

sara · 03-27-2003, 05:56 PM

thanx w8, I understand now, why we carb up

but why is it specfic food and certain amount?
why bananna? why not other fruits?
pb or any source of fat? (olive oil, cheese)

w8lifter · 03-27-2003, 06:24 PM

K...we use a banana because it's high in sugar...all during the week while you're low carbing, we want your insulin and blood sugar levels to remain stable...but during your carb up, we want it to rise, we want the increase in metabolism, we want all those carbs to used by your muscles...so we use a fruit that's high in sugar and higher on the glycemic index. If you were doing the whole carb up w/ the sweet potato, banana, oats, etc...all those carbs have different effects on your blood sugar levels, some are fast, some are slow...so it's like a layered effect. Other fruits like apples don't have the same amt of sugar or effect on the body.

Also...your body is more used to apples than it is to bananas cause you have them more often. As far as fat goes, you could use an oil or butter even....I wouldn't use cheese because a) it's something you've been having all week as a fat source, so it's less of a shock to the system and b) it has a higher protein content. If I were you...I'd skip the oil and use a fat source that tastes good to you...kinda like a little treat.

As for the amts that we use, it's based on BW...the specifics are located in the "carb up" thread in nutrition...I can't remember the amts per lb of BW off the top of my head.

Next week, if you want, we could use different carbs, but not an apple...still too low in sugar....but if you wanted to do 1/2 cup oats and 3/4 cup rice, you could use a very ripe pear as your fruit instead of a banana.

sara · 03-27-2003, 07:15 PM

ok. i trust you w8. but the amount of what im gonna eat, did you calulate it with my body weight?

sara · 03-27-2003, 07:21 PM

if i listen to you guys and follow you'r plans this time, i can reach my goal? with a flat tummy?

w8lifter · 03-27-2003, 07:41 PM

No...I didn't calculate it...you're not even doing the full carb up, so don't worry about it being too much. You and I are the same size (height and weight) and when i carb up, I do 1 banana, 1 whole cup of oats (dry measure), and about 6-8 oz sweet potato w/ 1 tbsp peanut butter.

Evenutally, yes, you can reach your goals, but it takes time remember, and patience...you have the discipline, that's half the battle

sara · 03-27-2003, 09:23 PM

thanx for all the motivation w8!

5'3 120- 122 lbs ???

and tomorrow I would have energy in the morning to excersie more than i usually do? what would be the best thing to workout on tomorrow morning? ( lower body and abs???
or cardio and ABS? did upper body today!
and i should have a meal before going to the gym tomorrow morning ?

w8lifter · 03-27-2003, 09:26 PM

I'm 5'4" and 120.

I'd definitely do legs tomorrow....and yes, make sure you have a meal before you weight train.

sara · 03-27-2003, 09:31 PM

1.5 protein
2 tbsp flaxseed meal
1/2 tbsp peanut butter (natural)
thats at 7am
then after workout around 10:30- 11:00 am till i get home
ill have a good meal: tuna, veggies, olive oil, mayo??

almost time to carb up!

I dont wanna weight myself tomorrow morning!

sara · 03-27-2003, 11:04 PM

i just had my carb up meal!
ohhhh it was good ( the banana was yummy!!! and sweet )
i couldnt finsh the oatmeal, I probably had leftover 1/4 cup of oat.
instead pb, which i didnt know i ran out of

I had 1 table spoon of butter (boring)
I felt something weird when i was eating kinda alert!

w8, I live with my parents and they have all the food that i cant eat. its hard to live with someone (espcially family) that eat sweets non stop, and have carbs in everything they eat!
they complain about my eating habit and tell me in the long run, Im gonna be sick.. without bread and white rice they say you cant live like that! i dont listen to them. but they still complain

oceangurl01 · 03-28-2003, 01:28 PM

meals for 03/8/03

ONE 2 Tbsp flaxseed meal
1.5 protein
1/2 tbsp pb

TWO 1 can tuna
1/2 tbsp olive oil
1/2 cup spinach
1 tbsp natural mayo (3 grams of fat only!)
some peanuts

THREE fish not sure how many oz. but its a huge piece (fried w/
olive oil.
veggies (brocolli, 1 celery stalk, lettuce)

FOUR 1 can tuna
1 oz. peanuts

FIVE 1/2 cup canned salmon
1/2 cup spinach

W/O did good workout on lower body!
ABS ( couldnt finsh my sets

lost energy

w8, are my meals ok? do you have any suggestions?

sara · 03-28-2003, 01:36 PM

its me sara (I'm no longer oceangurl)

w8lifter · 03-28-2003, 04:05 PM

Quote:

Originally posted by sara
i just had my carb up meal!
ohhhh it was good ( the banana was yummy!!! and sweet )
i couldnt finsh the oatmeal, I probably had leftover 1/4 cup of oat.
instead pb, which i didnt know i ran out of

I had 1 table spoon of butter (boring)
I felt something weird when i was eating kinda alert!

Did you eat the butter on it's own? :YUCK: ...you could have had cream in your oats

Sounds like it went well, and it's a nice little treat after being so strict w/ your meals all week. Exactly what you needed

w8, I live with my parents and they have all the food that i cant eat. its hard to live with someone (espcially family) that eat sweets non stop, and have carbs in everything they eat!
they complain about my eating habit and tell me in the long run, Im gonna be sick.. without bread and white rice they say you cant live like that! i dont listen to them. but they still complain

You won't be sick, as long as you're sensible about it. You're eating better now than you were, that's for sure. I understand how it is....lots of us hear the same thing from family members on our eating habits, and I know that I have lots of goodies in my house because of my kids...cookies, cereal, pudding, etc. You kinda just have to ignore them and stay focused on your goals

Your meals look good

sara · 03-28-2003, 04:53 PM

thanx w8! the butter that I had with my carbup meal, I mixed it with the oatmeal (not a bad taste, actually made the oatmeal taste better). all the food (desserts,junk that my family have in the house I ignore and barely crave for.. if i crave for something its usually pb! I love pb and i cant have alot of it! but they the ones who tell me i gotta eat their food and i dont listen!

sara · 03-28-2003, 04:57 PM

are baking powder or baking soda effective ( if you use little bit of it when you bake??
I was planing of trying to bake bread by using( flaxseeds meal, eggs, butter, baking soda and maybe protein powder) would that work?

Britney · 03-28-2003, 07:22 PM

Sara, it looks like you are finally "getting it" Good job

sara · 03-28-2003, 11:09 PM

thanx britney! I thank w8 for all the help!

sara · 03-28-2003, 11:22 PM

meals for 03/30/03

ONE 1 can tuna
1 oz peanuts

TWO 2 whole eggs
1 white
1/2 cup soy protein (~ 10protein)
2 Tbsp flaxseed meal

THREE 1 can tuna
1 oz. cheese (~ 9 grams of fat)
1/2 cup spinach

FOUR 1 can tuna
1/4 cup spinach
cabbage
cauliflower
1 Tbsp butter

FIVE 1 protein
1/2 Tbsp olive oil

meal five would be around 9:30 pm is it ok to be my last meal (protein drink that contains 2 grams of sugar and 1 fiber ) total c = 3 ????

NO workout today!
any suggestions????

03-27-2003, 04:48 AM	#99
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	w8...looks like you're being a huge help hear...good work AND..sara...you seem like your catching on too Searching for the right balance...

03-28-2003, 07:22 PM	#118
Britney Registered User Join Date: Jan 2003 Location: NJ Posts: 647	Sara, it looks like you are finally "getting it" Good job Britney

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03-26-2003, 10:14 PM	#91
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	ill try not to forget! are there any other food i can have on my carb up? ( my friend told me that everytime she eats a banana she gains weight the next day, am i gonna gain weight the next morning??

03-26-2003, 10:18 PM	#92
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	would i do the same plan next week too? or do you have a plan for me?

03-26-2003, 10:19 PM	#93
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	You may weigh a little more the next day simply because you haven't had carbs and all the carbs are going to be stored w/ water....so it's just water weight, it's not fat. Don't worry about it...your weight will stabilize again as you deplete for the rest of the week. Carbs get stored in your body w/ water...so depending on how many carbs you have in a day, your body weight will fluctuate. Doesn't mean it's fat though. You could have veggies w/ it

03-26-2003, 10:22 PM	#95
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	ok, make sense.... what if im not able to finish my carb up meal? like i can't half 1 full cup of oats..what will happen?

03-26-2003, 10:30 PM	#96
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Just try to eat as much as you can...it may take a whole hour to eat it...my first one did

03-26-2003, 10:33 PM	#97
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	same plan next week? 170 p, 20 c, 70 f how many weeks do i do this plan?

03-26-2003, 10:36 PM	#98
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	so i cant eat any apples till I'm done with this plan right? or can I switch some carb-up meals with an apple? if not i can handle it without an apple

03-27-2003, 08:06 AM	#101
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	oh ya im defenitly checking my skin fold in the morning! 9am ill be just having one meal before my check up ONE @ 8:00 AM 1 whole egg 2 egg whites 2 Tbsp flaxseed meal 1 protein powder little butter question: so the low carb and then carb up, does it only set up my metabolism? what else is it doing to my body?

03-27-2003, 01:53 PM	#102
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	I didn't get my measurement today My trainer wasn't there. so I'll have to wait till next week.. any days except for monday and friday ( the days after my carb up nights) cause i carb up thursday night and sunday night... went to the gym W/O upper body.. some ABS I kinda have a cold MEALS for 03/27/03 ONE 2 egg whites 1 whole 1 protein 2 Tbsp flax seed meal little butter/ 1 tea spoon pb TWO (almost at the end of my workout) 1/4 cup soy nuts (4 carbs, 4 fiber) 1.5 protein drink THREE 1 can tuna 1 oz cheese (cheddar) 9 grams of fat, 7 protein some olive oil 1/2 cup spinach brocolli cauliflower FOUR 1 can tuna 1 whole egg 1 celery 1/2 olive oil 1/4 cup spinach FIVE my first =CARB up meal!!! 1 bananna 1 cup oatmeal (ill try to finsh it) 1 tbsp pb, or 1 oz peanuts when do i need to take meal five? can i take it like 2 hours before going to bed or right when im ready to go to bed?

03-27-2003, 02:48 PM	#103
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Take it about an hr hr and a half before bed Low carb is going to increase insulin sensitivity (so your body will respond better to the carbs...that's a good thing) and going low carb will control insulin levels...when insulin levels are high, then fat-burning stops...but that only works for so long, and then you need to do a carb up so your metabolism stays high, and so you're able to keep energy up for your workouts. That's why we go a couple days low carb, then do a carb up, and repeat, twice a week.

03-27-2003, 05:56 PM	#104
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	thanx w8, I understand now, why we carb up but why is it specfic food and certain amount? why bananna? why not other fruits? pb or any source of fat? (olive oil, cheese)

03-27-2003, 06:24 PM	#105
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	K...we use a banana because it's high in sugar...all during the week while you're low carbing, we want your insulin and blood sugar levels to remain stable...but during your carb up, we want it to rise, we want the increase in metabolism, we want all those carbs to used by your muscles...so we use a fruit that's high in sugar and higher on the glycemic index. If you were doing the whole carb up w/ the sweet potato, banana, oats, etc...all those carbs have different effects on your blood sugar levels, some are fast, some are slow...so it's like a layered effect. Other fruits like apples don't have the same amt of sugar or effect on the body. Also...your body is more used to apples than it is to bananas cause you have them more often. As far as fat goes, you could use an oil or butter even....I wouldn't use cheese because a) it's something you've been having all week as a fat source, so it's less of a shock to the system and b) it has a higher protein content. If I were you...I'd skip the oil and use a fat source that tastes good to you...kinda like a little treat. As for the amts that we use, it's based on BW...the specifics are located in the "carb up" thread in nutrition...I can't remember the amts per lb of BW off the top of my head. Next week, if you want, we could use different carbs, but not an apple...still too low in sugar....but if you wanted to do 1/2 cup oats and 3/4 cup rice, you could use a very ripe pear as your fruit instead of a banana.

03-27-2003, 07:15 PM	#106
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	ok. i trust you w8. but the amount of what im gonna eat, did you calulate it with my body weight?

03-27-2003, 07:21 PM	#107
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	if i listen to you guys and follow you'r plans this time, i can reach my goal? with a flat tummy?

03-27-2003, 07:41 PM	#108
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	No...I didn't calculate it...you're not even doing the full carb up, so don't worry about it being too much. You and I are the same size (height and weight) and when i carb up, I do 1 banana, 1 whole cup of oats (dry measure), and about 6-8 oz sweet potato w/ 1 tbsp peanut butter. Evenutally, yes, you can reach your goals, but it takes time remember, and patience...you have the discipline, that's half the battle

03-27-2003, 09:23 PM	#109
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	thanx for all the motivation w8! 5'3 120- 122 lbs ??? and tomorrow I would have energy in the morning to excersie more than i usually do? what would be the best thing to workout on tomorrow morning? ( lower body and abs??? or cardio and ABS? did upper body today! and i should have a meal before going to the gym tomorrow morning ?

03-27-2003, 09:26 PM	#110
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	I'm 5'4" and 120. I'd definitely do legs tomorrow....and yes, make sure you have a meal before you weight train.

03-27-2003, 09:31 PM	#111
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	1.5 protein 2 tbsp flaxseed meal 1/2 tbsp peanut butter (natural) thats at 7am then after workout around 10:30- 11:00 am till i get home ill have a good meal: tuna, veggies, olive oil, mayo?? almost time to carb up! I dont wanna weight myself tomorrow morning!

03-27-2003, 11:04 PM	#112
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	i just had my carb up meal! ohhhh it was good ( the banana was yummy!!! and sweet ) i couldnt finsh the oatmeal, I probably had leftover 1/4 cup of oat. instead pb, which i didnt know i ran out of I had 1 table spoon of butter (boring) I felt something weird when i was eating kinda alert! w8, I live with my parents and they have all the food that i cant eat. its hard to live with someone (espcially family) that eat sweets non stop, and have carbs in everything they eat! they complain about my eating habit and tell me in the long run, Im gonna be sick.. without bread and white rice they say you cant live like that! i dont listen to them. but they still complain

03-28-2003, 01:28 PM	#113
oceangurl01 Registered User Join Date: Jan 2003 Location: US Posts: 378	meals for 03/8/03 ONE 2 Tbsp flaxseed meal 1.5 protein 1/2 tbsp pb TWO 1 can tuna 1/2 tbsp olive oil 1/2 cup spinach 1 tbsp natural mayo (3 grams of fat only!) some peanuts THREE fish not sure how many oz. but its a huge piece (fried w/ olive oil. veggies (brocolli, 1 celery stalk, lettuce) FOUR 1 can tuna 1 oz. peanuts FIVE 1/2 cup canned salmon 1/2 cup spinach W/O did good workout on lower body! ABS ( couldnt finsh my sets lost energy w8, are my meals ok? do you have any suggestions?

03-28-2003, 01:36 PM	#114
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	its me sara (I'm no longer oceangurl)

03-28-2003, 04:53 PM	#116
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	thanx w8! the butter that I had with my carbup meal, I mixed it with the oatmeal (not a bad taste, actually made the oatmeal taste better). all the food (desserts,junk that my family have in the house I ignore and barely crave for.. if i crave for something its usually pb! I love pb and i cant have alot of it! but they the ones who tell me i gotta eat their food and i dont listen!

03-28-2003, 04:57 PM	#117
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	are baking powder or baking soda effective ( if you use little bit of it when you bake?? I was planing of trying to bake bread by using( flaxseeds meal, eggs, butter, baking soda and maybe protein powder) would that work?

03-28-2003, 11:09 PM	#119
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	thanx britney! I thank w8 for all the help!

03-28-2003, 11:22 PM	#120
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	meals for 03/30/03 ONE 1 can tuna 1 oz peanuts TWO 2 whole eggs 1 white 1/2 cup soy protein (~ 10protein) 2 Tbsp flaxseed meal THREE 1 can tuna 1 oz. cheese (~ 9 grams of fat) 1/2 cup spinach FOUR 1 can tuna 1/4 cup spinach cabbage cauliflower 1 Tbsp butter FIVE 1 protein 1/2 Tbsp olive oil meal five would be around 9:30 pm is it ok to be my last meal (protein drink that contains 2 grams of sugar and 1 fiber ) total c = 3 ???? NO workout today! any suggestions????