the cut starts here

Gabrielle · 04-20-2003, 06:35 PM

meal 1
1 bag broccli
1 egg 2 whites

meal 2
1 bar
220 calories protein metrx

meal 3
2 tbs flax seed 6 gms fat
.5 non fat cottage cheese

woke up late
will have 1 sugar free red bull pre training

kuso · 04-20-2003, 06:40 PM

Hey, nice to see you back

Thought you`d left us

Dr. Pain · 04-20-2003, 06:54 PM

Quote:

Originally posted by Gabrielle
meal 1
1 bag broccli
1 egg 2 whites

meal 2
1 bar
220 calories protein metrx

meal 3
2 tbs flax seed 6 gms fat
.5 non fat cottage cheese

woke up late
will have 1 sugar free red bull pre training

Hi G,

We need to get your meals back on track...you're not eating enough and it's gonna compromise your metabolism and force us to use too much cardio versus Nutrtional tweaks and tools!

From your Orginal Journal:

http://www.ironmagazineforums.com/sh...0&pagenumber=1 (The Cut starts here: Gabrielle)

We gave you a meal plan at a time when your calories had not been so compormised...you need to try to get at least part way back to this schedule...making gradual, but not to gradual changes (as you only have 11 weeks and 6 days)

Quote:

So the basics...and we will help w/meal planning

Meal one: We want you to stay with your 4 whites plus one whole, but add 1/3 cup of oats (slow cooking/old fashioned) Try some cinnamon here, (and when you come up this weekend we'll get you some S/F pancake syrup) plus 1 tsp of flax

this is approx 25 P 20 C 10 F

Meals 2 and 5: 1 and 1/2 scoops of protein powder, (feel free to try 2-3 frozen strawberries)...and 2 tsp of flax in one, and 2 Tbls of heavy cream in the other (we cut the cream out later) You can and probably should still have 1-2 cups of veggies here

approx 25 P, 5-10 C optional, and 10 F

Meals 3 and 4: Either tuna or chicken, preferably one and then the other, can or 6 oz measured before cooking, 2 cups veggies, or 4 cups of greens, oil based dressing or butter, never margerine, or cashews (only one meal w/cashews) to 10 grams of F

Important here, we want you to introduce a starchy carb PWO (post workout)...so 4 oz of Yam or Sweet potato, or equivalant cooked brown rice. Start w/just one meal, and we will evalu8 during the week

This is approx, subtracting the fiber, barely counting the veggies:

35 P 20 C 10 F

What we are doing is balancing out the marco's in your meals, more stable P and F esp!

You now have 1 meal at:

25 P 20 C 10 F

2 meals at:

25 P 5-10 C 10 F

and 1 meal at:

35 P 20 C 10 F

plus and one at

35 P 5 C 10 F

So your totals......and this is important to know for future tweaks

145 P 55-65 C and 60 F or 1380 to 1420 calories,

right where we want you between 12-13 calories per pound!

It would be nice to actually increase that by about 15 C in the remaining solid food meal, if your w8 stays the same or stabilizes with this program within the first week!

DP

(With extreme acknowledgement to w8 )

Gabrielle, NO MORE BARS!

Please!

DP

Gabrielle · 04-20-2003, 09:36 PM

Thank you! the last two meals
2 cans of tuna each with 1tbs mayo
1 bag broccli total
post training 4 strawberries

04-20-2003, 06:35 PM	#1
Gabrielle Registered User Join Date: Mar 2003 Posts: 26	the cut starts here meal 1 1 bag broccli 1 egg 2 whites meal 2 1 bar 220 calories protein metrx meal 3 2 tbs flax seed 6 gms fat .5 non fat cottage cheese woke up late will have 1 sugar free red bull pre training
Gabrielle Registered User Join Date: Mar 2003 Posts: 26

04-20-2003, 09:36 PM	#4
Gabrielle Registered User Join Date: Mar 2003 Posts: 26	Thank you! the last two meals 2 cans of tuna each with 1tbs mayo 1 bag broccli total post training 4 strawberries
Gabrielle Registered User Join Date: Mar 2003 Posts: 26

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04-20-2003, 06:40 PM	#2
kuso Um......get rooted! Elite Member Join Date: Dec 2001 Location: aka ( o Y o ) Posts: 15,033 Photos: 15	Hey, nice to see you back Thought you`d left us