Thread: sara's new plan

Originally posted by sara
meals for wed 04/16/03
--- carbs ---

ONE ( before running and doing some ABS workout)

1 protein ( 22 P, 1.5 F, 3 C)
1/3 oat ( 3 P, 1 F, 20C)
2 Tbsp flax( 3 P, 4.5 F, 0 C)
1/2 TBSP butter ( 0 P, 5 F, 0 C)

K...we want to bring your calories up a bit...add 1/2 scoop of protein to this meal please...35P 1.5 scoops

TWO (after the gym)

2 whole eggs ( 12 P, 10 F, 2 C)
2 whites ( 6 P, 0 F, 0 C)
1/2 cup cottage cheese ( 13 P, 4.5 F, 5 C)

Add 2 more whites to this

THREE
1 can tuna ( 32 P, 1.5 F, 0 C)
1 apple ( 0 P, 0 F, 20 C)
1 Tbsp mayo ( 0 P, 11 F, 0 C)



FOUR
5.5 oz. salmon ( 39 P, 12 F, 0 C)
1/4 Tbsp mayo ( 0 P, 4 F, 0 C)
some of the atkins bar ( little piece)
some cabbage and 1/4 cup spinach
4 strawberries ( 0 P, 0 F, 3 C)



FIVE

1/4 cup tuna ( 13 P, .5 F, 0 C)
1 cheese ( 4 P, 5 F, 1 C)
lots of cabbage!!!!

Bring this meal up...30g protein, 10 g fat please

water= 6.5 liters
workout= cardio, ABS

that's 1400 calories total

Originally posted by sara
so basically one fruit a day, 2 servings of brown rice or oats, 2 servings of nuts, 2 servings of cheese ?
what about the legums? beans?

Yep, that's good

I can only fix meal # 5 ! I'll add more protein

I can't have beans on my carb days for now ?
so basically how much carbs can I intake daily after the cut? and how many times a month can I have a banana?

No beans for now...I'd only have a banana once a week...and as for daily carbs...I already answered that

daily carbs around 70 a day after the cut?
on calorieking.com I looked at the restraunts and denny's ... have grilled alaskan salmon dinner
210 cal
4 f.
43 p
1 c.
can I have that for lunch or dinner one day in this week?

they also have chiken dinner (no sides or bread)
130 cal
4 f.
0 c.
24 p.

shrimp scampi skillet dinner
289 cal
19 f
3 c
25 p

are these ok to have on my cut days? deplete days?

Sara...if you had to guess......what do you think?

DP

well, I don't know.. the nutri value sounds ok to eat, but it's fast food and thats not ok..

Let me rephrase that too please...


Sara, part of the "Mentoring Process" that w8, others and I do, is to teach and empower people to make good choices, good discissions, based on what they have learned about food and their bodies


While we are here to help people get started and stay on the path, to help with tweaks and provide insight and knowledge for more difficult choices, you should know by now how to compose meals and follow your program....w/o askig questions about each and every meals, every day...and many times the same questions!

When you are given a program...sure ask clarifying questions and let us make sure you understand and "get it right"...but.....


To help us help you.....please reread, understand what you have been learning/doing....and try not to ask the same questions repetively, or questions about each meal/each day.....but know we are here for the tougher questions and want to help?


DP

the only reason I am asking questions because I want to make sure I'm doing everything correct sorry to bother you

Originally posted by sara
well, I don't know.. the nutri value sounds ok to eat, but it's fast food and thats not ok..

Ok...from what you have learned...what would you avoid if eating out?

Originally posted by sara
the only reason I am asking questions because I want to make sure I'm doing everything correct sorry to bother you

Pay Attention..I'm teaching here!

You have to be able to make these choices intelligently...you won't always have help...you may be out, you may be away form the computer, we may be away........it's the law of the Jungle...our cubs have to learn to eat!

..and you have been doing better and better BTW

avoid all the carbs! and what I posted has no carbs ( well maybe 1 or 2 grams) if it affects me to a negative way, I won't have anything from a restraunt. ( sometimes I just don't wanna take my food to school, and I just wanted to know if the above food from denny's ok to eat on my cut days)

thanx Dr. Pain! I did improve alot and I thank you and w8lifter for that. but everytime I post my meals and w8lifter replys back, I get more motivation (regarding my meals)

Good start....you know your food choices.....

Now what we watch for w/fast/restaurant food is hiden sugars and starches in the sauces and ingredients...does what you posted sound good to you?

Also...often an ounce or two of cheese can be used to bring up protein and fat totals...while it can be done, it's hard for them to hurt cheese....many exceptions exist of course!

DP

Originally posted by sara
thanx Dr. Pain! I did improve alot and I thank you and w8lifter for that. but everytime I post my meals and w8lifter replys back, I get more motivation (regarding my meals)

And you have been giving other motivation too.....

Know that she looks, and as you get better and better, she will only step in if things are off......

So it's your job to make sure meals are balanced and to the "plan" w8lifter likes to help as much as I do, but we have a lot of work to do, we help others, and we need time here just to recre8 and play....do you understand?

I asked about the Denny's food because it sounds ok to eat while someone is on a cut.. but I wanted to make sure before I do it!

It looked OK Sara, but I want you to see that....know that you can't control what they cook it in, but you can blot excess fat w/napkins....hear my sauce comment, hear my cheese to bring up totals comment

I have to go.....you can make these discisins, we know you can!

yes, I understand others need help too I'm posting what I'm doing.. and you guys read it and when I make any mistakes, you help me fix them.

I think if I eat out at a restraunt like this once a month is not gonna hurt me at all but I usually go to whole food and get their salad bar ( where they have plain tuna and chicken) they also have ready chicken and fish, but most of them got herbs, and sauces.. so I avoid that

after lent I'm gonna be able to have chicken and meet..
what kind of meat you guys recommend?

Originally posted by sara
I think if I eat out at a restraunt like this once a month is not gonna hurt me at all but I usually go to whole food and get their salad bar ( where they have plain tuna and chicken) they also have ready chicken and fish, but most of them got herbs, and sauces.. so I avoid that

See....you're learning

thanx w8!
I'm only worried now about my cal intake. I am between 114 - 116lbs and my height is 5'3

Condiment rule:

Herbs are OK, sauces, and Condiments that add 5 calories or less to a meal are basically OK too...

DP

Originally posted by sara
thanx w8!
I'm only worried now about my cal intake. I am between 114 - 116lbs and my height is 5'3

K well...let's deal w/ what you're doing now....and we'll worry about what to eat when you're done your cut...when you're done your cut.

sorry, I know why did I started asking about meals after my cut?? silly me

meals for thursday 04/17/03
-- Deplete --
ONE (pre-workout)

1 protein ( 22 P, 1.5 F, 3 C, 110 cal)
1 whole egg ( 6 P, 5 F, 1 C, 70 cal)
2 TBSP flaxmeal ( 3 P, 4.5 F, 0 C, 60 cal)

TWO (post-workout) while finshing leg workout

1.5 protein ( 33 P, 2.5 F, 5 C, 165 cal)
1 TBSP butter ( 0 P, 11 F, 0 C, 100 cal)

THREE
4oz. catfish ( 18 P, 13 F, 0 C, 199 cal)
1.5 serving tuna ( 19 P, 1 F, 0 C, 90 cal)
6 oz. cababge ( 35 cal)
1 frozen strawberry ( 0 P, 0 F, 1 C, 5 cal)

FOUR
5 oz. catfish ( 22 P, 16 F, 0 C, 250 cal)
1/4 cup spincah ( 10 cal)
1 strawberry ( 0 P, 0 F, 1 C, 5 cal)

FIVE
1 oz. cheese ( 7 P, 8 F, 1 C, 110 cal)
1 can tuna ( 32 P, 1.5 F, 0 C, 150 cal)
1/4 spinach ( 10 cal)
1 strawberry ( 0 P, 0 F, 1 C, 5 cal)

workout: did great workout on ABS worked on lower body!
water= might be 6.5 liter