Candy's Journal

**Candy** · 01-12-2004, 10:40 AM

I am going to post my diet each day and any activity - please feel free to leave comments or advice - I want and need some help tweaking my diet and training routine.

today 1/12/04

1. - one egg five whites
1/2 c. oatmeal

2. - MRP
10 almonds

3. - 4oz. chicken or salmon
w/ 2 cups green salad
No dressing
or
4 oz. chicken or salmon
w/ 2 or 3 oz. red potatoes or brown rice

4. - Protein Shake
- workout

5. - 4oz. chicken or a can of tuna

**Candy** · 01-12-2004, 10:43 AM

oops - not done.
5. 4 oz. chicken or can of tuna
veggies unlimited

6. (before bed)
Protein Shake
1. TBS. Natty PB

**atherjen** · 01-12-2004, 02:25 PM

Hi Candy!

good to see you started a journal!
diet looks great and well planned. one suggestion that I might make is to add in a carb source after your training. old fashioned oats, sweet potatoes/yams or brown rice.

**atherjen** · 01-12-2004, 02:25 PM

Oh forgot to ask.. what are your current goals?

**Candy** · 01-12-2004, 02:34 PM

How about veggies? I workout at around 5:30. So when I get home its about 7 - too late????

My goal is to reach around 17-18%bf
im at 23% yuck.

**atherjen** · 01-12-2004, 02:42 PM

no 7pm is not too late to have carbs, as long as its right after training! its important to replinish glycogen stores.
A couple more suggestions, make meal 4 a whole food meal if you can.. meaning chicken or something, not a shake. that wont leave you with a steady flow of amino acids in your blood during training, risking putting yourself in a catabolic state. have the protein shake post workout along with a carb source. veggies are too fiberous and not complex enough to fully replinish glycogen stores.

**Candy** · 01-12-2004, 02:49 PM

Oh. Okay. Thanks is my goal reasonable w/ this diet?

**Candy** · 01-13-2004, 10:12 AM

Okay so full after meal five yesterday - I skipped meal six.

Today so far:

1. One egg plus 4 whites
1/2 c. oatmeal w/ splenda and cinnamon

2. Protein shake

3. 4 oz. Chicken

**Candy** · 01-13-2004, 10:12 AM

Okay so full after meal five yesterday - I skipped meal six.

Today so far:

1. One egg plus 4 whites
1/2 c. oatmeal w/ splenda and cinnamon

2. Protein shake

3. 4 oz. Chicken

**Candy** · 01-13-2004, 10:13 AM

why do i submit before I'm ready???????

Anyway - Meal three is 4 oz. chicken w/ 10 almonds

I have not added any carbs to any meal after meal one I know this is wrong....... but its hard.

Any suggestions anyone??????

**Candy** · 01-14-2004, 06:54 AM

Yesterday was cardio day by the way.

Meal four was 4 oz. chicken and one can of tuna
Meal five as a low carb tortilla w/ chicken , onions and one TBS. salsa.

Today is leg day.
Cardio this morning

Meal one - 1/2 c. oatmeal w/ 1 scoop protein powder
Meal two - tuna w/ 10 almonds
Meal three 8 oz. chicken
Meal four - fish and veggies
Meal five - protien shake w/ 1 tbs. natty pb

any suggestions?

**atherjen** · 01-14-2004, 11:37 AM

looks good to me!

although one suggestion/addition.. are you getting any carbs immediatly after training?

**Candy** · 01-14-2004, 11:42 AM

No - but I will today. I am a little frightened of carbs but that is because I have always kept a close eye on them. I will tonight. Um. I dont even think I have anything besides oatmeal in the house! Well, besides veggies. What are some good carb sources?

Thank you - no one else leaves any suggestions for me.

**atherjen** · 01-14-2004, 11:46 AM

make sure you get in those carbs post workout hun. oatmeal is perfect! thats what I like to have along with a shake. dont worry about those carbs after training, they will be readily used.. your muscles will suck them right up after training!

some other good carb sources besides the fiberous veggies are sweet potatoes/yams, brown rice, beans/legumes, bran. post workout though you want to keep the fiber relativly low.. so the bran and beans arent a good choice at that time.

**Candy** · 01-14-2004, 11:49 AM

huh. Okay! Should I ditch the oatmeal in meal one?

Another thing - where can I find the info on twinpeaks carb cycling diet?

Thanks again. You give great advice!

**ncgirl21** · 01-14-2004, 12:18 PM

Looking good!! What's your stats?

**Candy** · 01-14-2004, 12:23 PM

okay.......I am 5'5. 140 and 23% bodyfat.

i know. I'm ashamed. It's climbing back down however very very slowly.

**atherjen** · 01-14-2004, 01:47 PM

hun dont be ashamed! and dont compare yourself to others. do this for yourself, stay focused and motivated and you will reach your goals! we're here for you!

-no dont get rid of the oatmeal in meal 1. its fine.

for the article on Twin Peaks Carb cycling diet, go to http://www.avantlabs.com/main.php
under "online magazine -past issues" ..
its under Issue #15: September 04, 2003

I think that you might enjoy that sort of diet! works very well

**atherjen** · 01-14-2004, 01:49 PM

Oh I just emailed the link of the article to you as well!

**Candy** · 01-14-2004, 02:14 PM

Thanks for the motivation. You've really helped me ya know. I appreciate it a bunch.

Thank you.

**atherjen** · 01-14-2004, 02:17 PM

you're very welcome hun

thats what we're all here for...to support one another!

**Candy** · 01-15-2004, 12:09 PM

Okay today -

Meal one - 1 egg 4 whites
1/2 c. oats.

meal two - 4 oz. chicken 11 almonds

Meal three - can of tuna

meal four - can of tuna (i know its all i have at work today)

meal five - oatmeal w/ scoop of PP

meal six - if i eat meal six P. Shake w/ 1 TBS natty pb.

Today is back and bi's.

Whattya think? i got the carbs after the workout this time.........

**hardasnails1973** · 01-15-2004, 01:37 PM

GEt on the tread mill and run as fast as you can and go untill you can not go any more. LOL JK your diet plan looks good just create a base and then add or subract from there, If you fine your weight losss has stalled some people drop caloire, insome cases you may need to increase caloires. Just experiment with it and be consistant and you will be fine

**atherjen** · 01-15-2004, 07:59 PM

Originally posted by Candy
Okay today -

Meal one - 1 egg 4 whites
1/2 c. oats.

meal two - 4 oz. chicken 11 almonds

Meal three - can of tuna

meal four - can of tuna (i know its all i have at work today)

meal five - oatmeal w/ scoop of PP

meal six - if i eat meal six P. Shake w/ 1 TBS natty pb.

Today is back and bi's.

Whattya think? i got the carbs after the workout this time.........

looks great hun!
and yes carbs after training.. dont forget!

**atherjen** · 01-15-2004, 07:59 PM

opps one last thing that I just noticed.. wheres the green veggies?

**Candy** · 01-21-2004, 09:45 AM

Tuesday -
No Carb Day

1 - 1 egg 4 whites

2 - Can of tuna w/ a handful of almonds

3 - 3 very small chicken breasts

4 - can of tuna

5- steak bits wrapped in lettuce and a low carb tortillia (5g)

it was just a cardio day anyway.

Wed.

High Carb Day

1- 1 C. Oatmeal w/ 2 scoops PP

2 - Can of tuna w/ some almonds

3 - Salad w/ chicken no dressing

4 - Chicken and rice
workout - leg day!
5 - Oatmeal w/ 1 SC. PP

Whatdayathink???? Oh yeah plus fish oil every meal.... Any suggestions?????

**Stacey** · 01-21-2004, 10:29 AM

Hey there Candy-- great journal!!: )
Eat more veggies

Just wanted to tell you Hi--

**Candy** · 01-21-2004, 11:45 AM

Thanks for the advice! I know I know - I mostly get veggies at dinner I just forget to post them. I dont count their calories.

Hello to you! Thanks for visitin my journal!

**atherjen** · 01-21-2004, 11:46 AM

I agree with Stace, MORE green veggies hun!!
I also think that you need a bit more fats on your no carb day. how about a Tbls of flax oil or natural peanut butter?

**Candy** · 01-21-2004, 12:04 PM

Besides the fish oil??? Okay if you say so - one tbs. Natty PB!!
Yum!!!!!!!!!!!!!!

Thanks!

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