Thread: Time to loose IT

You're doing better......time to shop....1 tsp is only 5 F, but a good start.....we want 10 F

Backround:

New and need some help

Program:

Originally posted by w8lifter
Sample Meal Plan

120 P 60 C 60 F......1260 calories 6 meals

20 P 05 C 10 F (shake)
20 P 20 C 10 F
20 P 05 C 10 F
20 P 20 C 10 F
20 P 10 C 10 F
20 P 00 C 10 F

Meal 1

1 scoop protein powder
2 tbsp cream
1 cup water
4 frozen strawberries

Meal 2

2 whole eggs + 2 whites
1/3 cup (dry measure) old fashioned oats

Meal 3

2 oz chicken breast, weighed cooked
1/2 oz walnuts, (7 halves) or 1 tbsp peanut butter, natural

Meal 4

2.5 oz tuna
1 tbsp mayo (full fat) or 2 tsp flax seed oil
small apple

or

1 scoop protein w/ water
2 tsp flax seed oil
small apple

Meal 5

2 oz chicken & 7 walnut halves
1/2 grapefruit

or

2 whole eggs + 2 whites
1/2 grapefruit

Meal 6

1 scoop protein w/ water
2 tsp flax seed oil

or

2.5 oz chicken
2 tsp flax seed oil

Couldn't get the protein shake today... GNC by my house is closing so they don't have anything there anymore. Will go to another one tomorrow. What can I bring with me to work?

Can I subsittute the good with anything that's on the shopping list? or are there some things I can't have.. like brown rice, yams, bananas, cottage cheese... can I have these?

Are these OK....sugar free gum, Atkin's syrup and calorie free dressing (has aspartime), sugar free jellow, and Diet Rite (made with splenda) OK?

8:00.....I'm hungry!!!! 1 more hr to wait????

Originally posted by Katia7
Couldn't get the protein shake today... GNC by my house is closing so they don't have anything there anymore. Will go to another one tomorrow. What can I bring with me to work?

Can I subsittute the good with anything that's on the shopping list? or are there some things I can't have.. like brown rice, yams, bananas, cottage cheese... can I have these?

Are these OK....sugar free gum, Atkin's syrup and calorie free dressing (has aspartime), sugar free jellow, and Diet Rite (made with splenda) OK?

Katia, I'll be home in an hour...w8 just bumped a lot of reading material that will answer you questions on gum, sweeteners, diet soda, etc

She "Wiil" answer your food questions hopefully...

No bananas, limits on the yams, brown rice, cottage cheese....w8¿

OK, Thanks, I'll wait
Oh is cream cheese OK?
45 min I can eat!!!!!! : D

Originally posted by Katia7
Couldn't get the protein shake today... GNC by my house is closing so they don't have anything there anymore. Will go to another one tomorrow. What can I bring with me to work?

Pick another meal from the meal plan

Can I subsittute the good with anything that's on the shopping list? or are there some things I can't have.. like brown rice, yams, bananas, cottage cheese... can I have these?

I don't understand the question? No bananas. cottage cheese, brown rice and yams are okay, as long as they fit within your guidelines

Are these OK....sugar free gum, Atkin's syrup and calorie free dressing (has aspartime), sugar free jellow, and Diet Rite (made with splenda) OK?

read the bumped threads in nutrition

How do the meals for the day look?

What can I do about the gab between 1:30 and 6:30? Meal 1 was at 8:30, meal 2 at 11:30, meal 3 at 1:30, the next meal would've been at 4:30, but I workout at 4-5 or 5:30, so I can't eat then. Is that OK?

Where can I substitute brown rice and yams? Can I have that instead of fruit or only instead of oatmeal?

Originally posted by Katia7
How do the meals for the day look?


Got better as the day went, will get better

OK I'm totally unprepared... will go food shopping today.

8:30
1/2c egg substitute, 1 deli turkey, apple cider vinegar
1/4c oatmeal w/ Atkin's syrup
multivitamin
3c water

we talked about this one...2 eggwhites plus 2 whole eggs

Drinking water now!!!!

11:30
1/4c tuna w/ salad, vinegar and 1tsp olive oil << I'm adding fat this is scarry.

2 tsp, try flax

1:40 apple + 1/2 c imitation crab (9carbs, 4 sugars, 8 protein)<< the only protein thing we had in the house ... is this meal pretty bad?

not the best, get tuna, fish or fowl

45 min Interval cardio

NO NO NO NO!, HIIT is 20-25 max, regular cardio 30-35 MAX

6:00
chicken
1.5c broccholi and coliflower w/ (no cal dressing--has aspertime)
1/4c eggpant
apple
1Tbs peanutbutter

Good, Peanut butter made up for the no cal crap, how much chicken?

3L of water done

Good Tomorrow 4

hmmmmm I big break without food from 1:30-6:30... not sure what to do here????


SHAKE

9:00
aprox 2.5oz deli of turkey
a bit of tuna
2Tbs low fat cream cheese

NO NO NO NO! Regular fat!









What can I do about the gab between 1:30 and 6:30? Meal 1 was at 8:30, meal 2 at 11:30, meal 3 at 1:30, the next meal would've been at 4:30, but I workout at 4-5 or 5:30, so I can't eat then. Is that OK?

No...Shake, take it with you, get a shaker 4:00

Where can I substitute brown rice and yams? Can I have that instead of fruit or only instead of oatmeal?


In any meal calling for 20 C , yes for fruit or oatmeal

See inside quotes please

DP

There's no way someone can do 45 minutes of HIIT if they're doing it RIGHT!

(well...some can )

45 min Interval cardio

NO NO NO NO!, HIIT is 20-25 max, regualr cardio 30-35 MAX

this video does intervals, 5 min cardio ,2 min high intensiti, and 1 min recovery

No...Shake, take it with you, get a shaker 4:00

if I have a shake at 4:00 can I workout right after or would i have to wait?

so I take it cream cheese is OK.. I'll get the full fat kind?

Only 10 F worth, less if the meal has other fat

Limit your freaking cardio.....we asked you to just stop the tape and walk away........30-35 minutes max, more effort then goes into resitance training......

DP

5/7/03

8:30 (21p/22c/7f)
1egg + 1Tbs eggwhite+1 deli turkey 15p/1c/5f
1/4c oatmeal 5p/21c/2f
multivatamin
1L water
-----------done-----------
I forgot my water at home!!!

11:00 (4p/24c/8f)
1 apple 0p/21c/0f
1Tbs penut butter 4p/3c/8f

2:00:
salad
1/4c tuna
1tsp flax oil
vinegar

4:30
protein shake

5:15-6:30
Workout:
Legs video:
warm-up:
squats with no weights
Squats, including low ends
Deadlifts
Calf raises
Leg Press L&R
Single leg squat L&R
Deadlifts
Calf raises
Squats, including low ends
Sit & stands
Deadlifts
Calf raises
Static lunges L&R, including low ends
Plie Squats, including low ends
Deadlifts
Calf raises

Abs

15 min cardio

7:30
2.5 oz chicken
2c broccholi
1tsp olive oil
sweet potato
duck meat (I think it's not lean))
sause (had 4g sugar)

Water: 2L done... will drink 1 more L before going to bed.. I promiss

this video does intervals, 5 min cardio ,2 min high intensiti, and 1 min recovery

*HITT is Different, 110% effort for 45 seconds to 1 minute


if I have a shake at 4:00 can I workout right after or would i have to wait?

*30 minutes before if you can!

so I take it cream cheese is OK.. I'll get the full fat kind?

*Yes, Only 10 F worth, less if the meal has other fat

*Limit your freaking cardio.....we asked you to just stop the tape and walk away........30-35 minutes max, more effort then goes into resitance training......



This was my fault, I hit edit instead of quote...

answers above

Originally posted by Katia7
5/7/03

8:30 (21p/22c/7f)
1egg + 1Tbs eggwhite+1 deli turkey 15p/1c/5f
1/4c oatmeal 5p/21c/2f
multivatamin
1L water
-----------done-----------
I forgot my water at home!!!

meal 2: (4p/24c/8f)
1 apple 0p/21c/0f
1Tbs penut butter 4p/3c/8f

meal 3:
salad
1/4c tuna
1Tbs flax oil
vinegar

MEAL 2 IS NOT A MEAL, Stop that

1/2 can plus of tuna....have told you before...20 P 20 P 20P, inless you are using a family sized can? you need 3 plus oz's

on the flax...only 2 tsp thouh,...and get some water please

I read the stuff on sugar substitute... is Splenda bad too?

How are my meals today? I only had meal 1 so far but have the other food with me. I'll go buy the shake today.

Going to do leg work and 30 min cardio today.

Meal critique above......Splenda is less bad...diet soda is always bad, there are other issues w/it!

Add protien to meal 2....20 grams please

MEAL 2 IS NOT A MEAL, Stop that

1/2 can plus of tuna....have told you before...20 P 20 P 20P, inless you are using a family sized can? you need 3 plus oz's

on the flax...only 2 tsp thouh,...and get some water please

What can I add to meal 1 to make it a meal?
I use family size tuna cans... how much in cubs is 3oz?
No where to get water... I get off at 3 though... will drink 1L then.

I don't know exactly what "extra food" I had yesterday, but after counting the calories I came up with 1,100 (I'm pretty good with calories lol). But I had only 5 meals instead of 6. Where did I have too much of something?

Look at the can and guess 3 oz...I was talking about meal 2

you're doing much better

Will have to look at yesterday later...sorry

OK I will wait, thank you.

oops.. on Flax oil.. I ment 1tsp not Tbs... I know I know.. need more.

I got GNC 100% Whey Protein. It has
130 calories
2.5g fat
-1.5 saturated fat
5g carbs
-1g fiber
-3 sugar
20 protein

Is that OK?
I asked for the kind that has the lowest carbs and she pointed to this one. There was one that had 3g carbs, but it was waaaaaay too expensive.

Katia, it will work for now, not a good choice...and not on the list I gave you..and if they had Designer, EAS, or Optimum..she kied to you to get a comission off of a GNC product...in the future, please take my advice?

Speaking of my/our advice, our articles, our info in your threads of why fat is helpful/good/needed/satiating/insulin lowering etc....have you resolved that issue yet so we can proceed?


DP

Katia, it will work for now, not a good choice...and not on the list I gave you..and if they had Designer, EAS, or Optimum..she kied to you to get a comission off of a GNC product...in the future, please take my advice?

Yeah.. I looked at Designer protein... they had it at GNC and wondered why she didn't tell me about it... it had less carbs. But it was also almost 4 times more expensive. I'm pretty poor right now (still in college).

Speaking of my/our advice, our articles, our info in your threads of why fat is helpful/good/needed/satiating/insulin lowering etc....have you resolved that issue yet so we can proceed?

I still haven't found exactly howt eating fat does to the body loos fat. Can you explain?

I think I messed up on the diet today a bit .. I had
2.5 oz chicken
2c broccholi
1tsp olive oil
sweet potato
and then... had duck meat (I think it's not lean) and the sause I used had sugar in it (didn't find out about sugar till later). I think that was like 2 meals in 1. As far as the calories I think I went over by 100 or 200 (total for the day 1400) I'm not too good with counting p/f/c so I don't know how that went. What do you think?

Can you also let me know where I went wrong yesterday and how I did today?

http://www.mercola.com/2001/jul/14/insulin.htm

What is the purpose of insulin?

As I mentioned earlier, in some organisms it is to control their lifespan. What is the purpose of insulin in humans? Your doctor will say that it's to lower blood sugar, but I will tell you right now that that is a trivial side effect. Insulin's evolutionary purpose as is known right now, we are looking at other possibilities, is to store excess nutrients.

We come from a time of feast and famine when if we couldn't store the excess energy during times of feasting, we would not be here because all of our ancestors encountered famine. We are only here because our ancestors were able to store nutrients, which they were able to do because they were able to elevate their insulin in response to any elevation in energy that the organism encountered.

When your body notices that sugar is elevated, it is a sign that you've got more than you need; you’re not burning it so it is accumulating in your blood. So insulin will be released to take that sugar and store it. How does it store it? Glycogen?

Your body stores very little glycogen at any one time. All the glycogen stored in your liver and muscle wouldn’t last you through one active day. Once you fill up your glycogen stores that sugar is stored as saturated fat, 98 percent of which is palmitic acid.

So the idea of the medical profession recommending a high complex-carbohydrate, low-saturated-fat diet is an absolute oxymoron. A high-complex-carbohydrate diet is nothing but a high-glucose diet, or a high-sugar diet. Your body is just going to store it as saturated fat, and the body makes it into saturated fat quite readily.

Let's talk about carbohydrates. We talk about simple and complex carbohydrates, this is totally irrelevant, it means absolutely nothing. Carbohydrates are fiber or non-fiber. Few things in life are as clear-cut as this. Fiber is good for you, and a non-fiber carb is bad for you. You can bank on that.

There is not a whole lot of middle ground. If you have a carbohydrate that is not a fiber it is going to be turned into a sugar, whether it be glucose or not. It may be fructose and won't necessarily raise your blood glucose. Fructose is worse for you then glucose so if you just go by blood sugar, which is just glucose, it doesn't mean that you are not raising your blood fructose, or your blood galactose which is the other half of lactose.

All of those sugars are as bad or worse for you than glucose. You can't just go by so-called blood sugar because we just don't measure blood fructose or blood galactose, but they are all bad for you.

Why are they bad? Well number one we know that it provokes insulin and every time you provoke insulin it exposes your body to more insulin and just like walking in a smelly room your body is going to become more resistant to insulin.

So every time you have a surge of sugar and you have a surge of insulin, you get more and more insulin resistant and risk all of the problems we've talked about.


.....

What happens if you eat sugar?

Your body's main way of getting rid of sugar, because it is toxic, is to burn it. That which your body can't burn your body will get rid of by storing it as glycogen, and when that gets filled up your body stores it as fat. If you eat sugar your body will burn it and you stop burning fat.

Another major effect of insulin on fat is it prevents you from burning it. What happens when you are insulin resistant and you have a bunch of insulin floating around all the time? You wake up in the morning with an insulin level of 90.

And how much fat are you going to be burning? Virtually none. What are you going to burn if not fat? Sugar coming from your muscle. So you have all this fat that you've accumulated over the years that your body is very adept at adding to. Every time you have any excess energy you are going to store it as fat, but if you don't eat, where you would otherwise be able to burn it, you cannot. You will still burn sugar because that is all your body is capable of burning anymore.

Where does your body get the sugar?

Well you don't store much of it in the form of sugar so it will take it from your muscle. That's your body's major depot of sugar. You just eat up your muscle tissue. Any time you have excess you store it as fat and any time you are deficient you burn up your muscle.

How do we slow down insulin and fat storage, besides avoiding a lot of sugars and starches?.....By eating fat and fiber

Fat Loss Primer

There are several factors that affect the glycemic index of a meal

If carbohydrate is consumed with a high fat food, the rate of digestion is slowed down. This slows the release of glucose into your blood stream, leading to a lower rise in insulin.
Foods that are high in fiber also reduce the rate of digestion.

That applies to portein too BTW Protein can produce an insulin spike when consumed alone...


GI or II

Katia, I am not going to invest anymore time with you until you can accept that eating fat is healthy.......There are other ways to diet/cut, perhaps you'd like to try someone elses suggestions?

I added fat already.. I had flaxoil, peanuttbuter, real eggs, and olive oil today... so I'm trying as much as possible to follow what you've told me.

I believe that you are trying, but I want you to know and understand why......

You can research this, please...I don't want to have you eating dietary fat if you don't believe in it....

If you want to conquer your little bit of fat, possibly help your mother too...then even though you are in school, "Your Body 101" is the most important course you can take.

It was good to question and not follow blindly, now tell me that you understand why and I will be able to help more

Do you understand why you need to eat fat?

freaky