Thread: sara's new plan

sunday will be my last carb up day (meal) and starting monday morning i will have 1/3 cup oatmeal and maybe eggs, tuna, or protein powder and some fat source with that..... and then 30 minutes after my meal i will go to the gym and work on my upper body and some ABS... after the gym i will eat my second meal apple and protein source; like tuna or protein drink.... third and fourth meal will have little amount of carbs, and fith meal will have no carbs!

ONE 20-25 carbs
TWO 20-25 carbs
THREE 5 carbs
FOUR 5 carbs
FIVE 0 carbs
is that ok ???

Meals for 4/5/03 saturday

ONE 2 egg whites subsitue (10 protein)
1 whole egg
1/2 soy protein powder (YUCK!)
1 slice cheese (2 fat)
2 TBSP flaxseed meal
some peanuts

TWO 1.5 protein
2 TBSP cream

THREE lots lots of fish (catfish)
lots of spinach leaf
steamed broccoli, cauliflower, asparagus

FOUR 1 can tuna
1/2 TBSP olive oil
some peanuts
lots of spinach leaf

no workout today
water= about 5 liters

are meals ok???

the chicken breast that I purchased has 2 grams of carbs (that two grams comes from sugar) its just simple frozen plain chicken breast.. 99% fat free, 32 grams of protein in a piece.. is that ok to eat??

Sorry sara...I've been away all weekend.

What the ingredients in the chicken

ONE 20-25 carbs
TWO 20-25 carbs
THREE 5 carbs
FOUR 5 carbs
FIVE 0 carbs
is that ok ???


Not bad...you could do 10 carbs in 3 & 4, especially if 1 & 2 are only 20G...like try adding 5 strawberries to a shake

that's ok.. don't be sorry.. we all need a break sometimes
its just frozen chicken (nothing added) but the nutri info, it says it contains 2 grams of sugar

I w8 myself this morning and I gained 2.5 lbs why ?? anything wrong I'm doing?

Sara...w/ carbs you store a little extra water...so that is just water weight...don't worry about it too much...in any given day, my bodyweight will vary up to 8lbs! Remember that we are not as concerned w/ BW as we are w/ body composition...the ratio of muscle to fat that your body carries....and remember that at your last fitness assessment, your bodyfat level was down ...you're heading in the right direction, towards your goals...you're doing everything right

As far as your pre-workout meal is concerned....it really doesn't matter what you have, as long as you have something and you are hitting your total numbers as the end of the day (keeping in mind that you have a P/F source in every meal, and carbs spaced appropriately)...I would suggest something light, since you workout right after...so oats and a protein shake, or chicken & peanut butter, etc.

thanx w8! I'm just stressed out cause I have'nt had my carb-up till thursday and today (sunday) my carb-day, and added that extra w8. I thought im suppose to gain few water w8 after my carbup meal not before

so, is the chicken ok to eat ?
140 cal.
32 protein
2 carbs (sugar)
1.5 fat
its frozen chicken breast from costco..

Originally posted by sara
thanx w8! I'm just stressed out cause I have'nt had my carb-up till thursday and today (sunday) my carb-day, and added that extra w8. I thought im suppose to gain few water w8 after my carbup meal not before

Sara...your weight will fluctuate...it's normal....

There has to be something in the chicken besides chicken for it to have sugar, but generally yes, it'll be fine?

I just read the bag and the ingridents (some chicken seasonings)

w8, do you think It would be better to do the same plan dor next week too? bleak and carbup sun/thurs?

Meal for sunday 04/06/03

ONE 2 whole eggs
1 white
1/2 protein
1 slice cheese (2 fat)
some peanuts

TWO 4 oz. chicken breast (32 protein) (1.5 fat) 2 carbs= sugar
cabbage
cauliflower
less than 1 Tbsp olive oil
2 spinach leafs
some parmasion cheese

THREE 1 protein drink
2 tbsp cream

FOUR 4oz. chicken breast
1/2 tbsp olive oil
1 egg yolk
lots spinach leaf
some black pepper

FIVE my carb up meal
4oz. banana
1 cup oatmeal or 3/4 cup instead if im very full
1 tbsp peanut butter or butter

water= so far 3 liters but I will have ~ 6 liters
NO workout today

are meals ok??

gotta go to work now.. bye for now

Originally posted by sara
w8, do you think It would be better to do the same plan dor next week too? bleak and carbup sun/thurs?

I already told you what I thought...if you don't want to do it...then stick w/ this?

Sara..all carbs are not bad, and do not make you fat, the kind of carbs you're eating are good for you.

ok. ill start the new plan tomorrow!
my pre workout meal would have 1/3 cup oatmeal, 1 whole egg, 2 whites, 1/2 protein, 1 slice cheese (4 protein, 2 fat)

after workout meal: 1.5 protein drink, 2 tbsp cream, (should I mix in strawberries with my shake or have one apple?

or half an apple and the other half with the third meal?

Originally posted by sara
ok. ill start the new plan tomorrow!
my pre workout meal would have 1/3 cup oatmeal, 1 whole egg, 2 whites, 1/2 protein, 1 slice cheese (4 protein, 2 fat)

Looks good

after workout meal: 1.5 protein drink, 2 tbsp cream, (should I mix in strawberries with my shake or have one apple?

or half an apple and the other half with the third meal?

You can do either, if you have strawberries here, make sure you make up for the carbs in another meal

1/3 cup of oatmeal = how much fat, protein and cal in there?

here is a what my meals plan for tomorrow
04/07/03 monday

ONE 1/2 protein powder (11 protein, 1.5 carbs, less than 1 fat)
1 whole egg (6 protein, 1 carbs, 5 fat)
2 egg whites (6 protein, 0 carbs, 0 fat)
1 slice cheese (4 protein, 1 carbs, 2 fat)
1/3 oatmeal (3 protein, 20 carbs, 1 fat)

TWO 1/2 apple (0 protein, 10 carbs, 0 fat)
1.5 protein (33 protein, 5 carbs, 2 fat)
2 tbsp cream ( 0 protein, 0 carbs, 9 fat)

THREE 1/2 apple ( 0 protein, 10 carbs, 0 fat)
1 can tuna (32 protein, 0 carbs, 1.5 fat)
1/2 tbsp oliveoil ( o protein, 0 carbs, 7 fat)

FOUR 2 strawberries ( 0 protein, 3 carbs, 0 fat)
2 pieces of salmon
with olive oil (36 protein, 0 carbs, 12 fat)
spinach leaf
cabbage
eaten fresh!!!! (veggies)

FIVE 1 serving tuna ( 13 protein, 0 carbs, .5 fat)
1 egg yolk ( 3 protein, 1 carbs, 5 fat)

w8lifter, are meals ok for tomorrow??? first day with carbs?

Increase the strawberries to 4 or 5 and it will look good

everything else look good ? and sometimes instead of egg yolk in the last meal i can have peanuts?

I finshed eating meal # 4 at 6:00 pm, and I will have my carb up meal between 8:30-9:00pm

sometimes...you're addicted to peanuts!

Try to have it at 9 rather than 8:30

why?

I haven't done any cardio for a while, now can I start back to do some cardio? how many times a week and how long?

Because if you have it at 9 then you're more likely to finish it all...since it will be 3 hrs since your last meal, as opposed to 2.5.

Originally posted by sara
I haven't done any cardio for a while, now can I start back to do some cardio? how many times a week and how long?

Why don't we start w/ one 20 minute session per week of HIIT. Do you know what HIIT is?

nope

K...search for "closet cardio" by Dr. Pain

Basically...it's interval work...you go fast/hard for a specified amt of time and then rest for a specified amt of time.

So on the bike, you'd pedal hard, at a high level, for say a minute, then you'd lower the level and pedal slowly to rest until you're ready to go hard again. Your work intervals have to be as hard as you can go.