Katia7

Wanted to start a journal here mainly to get some support and advice, since I haven't been able to stick to my diet. Eh, why do I love food so much?

Stats: 5'0, about 110-115 lb, bf% not sure but guessing about 26%.

Goals: get to a low enough bf% and gain enough muscle to look toned.

Diet Plan:
OK here's the plan that I was suggested to follow (it's a about 60-20-20 plan with 2 refeeds a week, not sure of the calories, I'm coming up with about 1,000 is that right?):
_________________________________________________
Meal #1
3 egg whites
2oz chicken or turkey
1/3 cup oats before cooking

Meal #2
1 scoop protein powder
12 oz water
5 strawberries
1 apple
or
5oz chicken or turkey breast
5 strawberries

Meal #3
5oz chicken
4oz sweet potato or ½ cup brown/wild rice
1 cup veggies or salad with 2TBS low cal dressing

Meal #4
Same as meal 2

Meal #5
5oz lean beef, chicken or turkey
1 cup veggies
1tsp fish oil

Carb-load mealon Wednesday and Saturday
Meal #5
¾ cup cooked brown rice or oats
4oz sweet or red potato
1 banana
1 cup veggies
1tbsp fish oil
________________________________________________

Workout:
Alternating upper and lower body and 5-6 days of cardio a week.

Things I REALLY need to work at:
1) drinking at least 3L of water
2) watch my carbs (IBS problems) and ofcourse calories

Any suggestions are MORE then welcome (I have no clue what I'm doing lol).

atherjen

Hi Katia Awesome to see that you started a journal, its a wonderful way to help you stay on track and get advice!

diet looks good! this looks similar to the Beverly International diet is it not.
and I think the calories are a bit more than 1000, buts thats good! dont want to go too low!!
my only suggestion would be to add more healthy fats. are you just taking fish oil caps ? or what do you mean tsp. ? is it liquid fish oil???
Id also keep the cardio lower than 5-6 days. I start with 3-4. that way once you hit a plateau you could add more or change the cardio.

best of luck girlie, Ill be following!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

gwcaton

You can use www.fitday.com to figure out your calories if you need to. And if Jen is watching you you are in good hands.
Gary

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Katia7

Jen.. Thanks hon . Yup, I was told the diet is from Beverly International (althugh I have no clue what that is lol).
The fish oild that I use is in liquid form so yeah, it's by teaspoons. It's flavored with lemon juice so you can't taste the fish oil at all.
Adding more healthy fats? how much at to what meals?
Do you know aproximately what my calorie range should be on the regular days (not the refeeds)?
Why cardio only 3-4 days? I've been doing cardio about 5 days a week for about 45 to 60 min. Should I slowly lower it or can I just cut down to 3-4 right away?

gwcaton.. Thanks! I use fiday all the time. It's AWSOME.

atherjen

Ahhh Yes I have heard of that flavoured fish oil.. is it any good? I may look into it!
I would add 2 more teaspoons of the fish oil. add 1 each to meal 2 and 4 with the shake.
I would also not limit yourself on the fiberous veggies. although the outline says 1cup, you can easily eat more to help fill you up. the carbs and calories are nil' in them and it takes your body more energy to digest them than there is actaully in them. full of nutrients as well!
Id say just from a ruff estimate(with the added fats now too), theres about 1300 calories there. give or take, depending on size of apples, what meat your choose and your protein powder.
wow you have been doing alot of cardio. Id cut it back to 4 days this week and then next week only do 3, and make at least 2 of them HIIT (high intensity interval training). too much cardio can hinder results with a low calorie diet, pushing your body into famine mode. use it as a back up when progress slows and you hit a plateau. that will help boost things along again just by maybe adding another day or changing the pace, intensity.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Katia7

OK here goes day 1...

Diet:
9:00--3 whites, 2oz deli turkey, 1/3c oats
1:30--1/2c brown rice, 5oz chicken, 2Tbs salsa
4:45--1/2c tuna, 1tsp fish oil, 2c lettus, 2Tbs salsa
6:30--low carb tortilla, soy cheese, 2oz beef, broccoli
planning on having--5 strawberries, protein crepes (1scoop egg protein, 3 whites) although I'm not hungry at all .. this is very unusual for me

Cals: 1030
P-142g--59%
C-69g-21
F-22g-20

Water: 2L done... working on the 3rd one

Workout:
Squats: 10x45, 2x10x55
Glut Ham Raise: 3x10x15
Seated Calf Raise: 10x10, 10x20, 10x30, 2x15x35
Seated Adductors: 9x70, 2x8x70
Seated Abductors:8x70, 5x70, 10x50
Ball Crunches:20, 15

[b]Cardio{/B]: bike 45 min

When it comes to flattening the abs, is it better to do them with no weight, many reps or to use a weight and do 8 to 10 reps?

Katia7

My stomach feels HORRIBLE today.. very bloated.. I hate IBS!
Workout sucked too because of that.

Cardio: 30 min step class (could only do half of it because of the stomach

Workout: couldn't finish this either
Incline DB Press: 3x8x two 12s
Tricep Kickbacks: 8x8lb, 2x8x10lb
BB Curls: 10xEZ bar, 8xEZ, 7xEZ

Diet:
not even worth posting

greekblondechic

Hey hon!
I deal w. IBS too..it sucks but you CAN control it I promise!
I never use weights for abs because I dont want ANY added thickness there.. I like doing crunches on an exercise ball

Katia7

hey hon,
Yeah IBS is torture. I'm sick of wearing baggy sweaters just to hide my stomach. How do you control it?

Cardinal

Just noticed this. I have IBS problems too. It might help if you explained a little about your condition/what caused it/past history etc as it varies from person to person.

For me dietwise I have been simply eliminating most of those foods that cause problems. Anything that bloats excessively is out of there etc.

IBS is torture if you continually aggravate the condition. Found this out, I have!

sara

What is IBS?

aggies1ut

irritable bowel syndrome

sara

Oh.

Katia7

I have IBS-C and bloating.
I used to have an eating dissorder (anorexia) which later turned into binging. So I think that's what might've caused it, although I really have no idea. Drs are ofcourse no help, but they did a lactose/glucose test on me and the glucose came positive. So now I'm on antibiotics. But I'm pretty sure there's more to it then this.

greekblondechic

be careful w/ antibiotics. they kill the good bacteria in your digestive tract. if u must take them, take some probiotics such as acidophilus or a combo containing acidophilus in it to prevent too much damage from occuring.

www.helpforibs.com very helpful website

Cardinal

Rather than posting a bunch of unnecessary clutter...

My thoughts on IBS

Katia7

Thaks guys for all the help...
I guess I need to post more info....

Supliments I take now:
Zelnorm (used to work much better then now)
Antibiotics
Magnesium
Acidophilus
Digestive Enzymes
5-HTP

Things I've done in the past:
Colon cleanse.. which did NOTHING and actually made things worse I think
Parasite cleanse.. don't think it did much either

I've read a lot about Dr. Clarks liver cleanse (my dad is doing that now--for allergies-- and says he's almost coninced that it would help me with my stomach problems)

jstar

Hi Katia (I love your name, it's so pretty!)

IBS seems to be a common problem with folks around here. I am sorry I can't offer any solutions....

Your leg w/o looks good although I would concentrate more on doing compound movements such as squats (which you did), leg presses, and lunges. Adductors and abductors are not as effective. If you need help with a new workout plan I would be more than happy to assist.

Katia7

Hi jstar,
Thanks
If you could help me with a new workout plan that would be great The routine I'm following now has some exercises that I've never seen before so half of the time I dont' know what I'm doing lol.

Katia7

I decided to take a break from the gym and the diet too.. just to try and see if maybe the foods I usually eat (which I think are healthy) give me trouble. Supprisingly I feel a bit better.. and I ate some JUNK today lol...white rice, ice cream

atherjen

did someone say icecream??
its good that your able to listen to your body and realize your not ready for strict dieting.
hope you get feeling better overall!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Cardinal

It definitely helped me when I put controlling my IBS symptoms as a larger priority than maintaining specific bbing goals. General physical comfort from one day to the next means a heck of a lot to me!

Glad to see you are able to free your mind and shift your perspective enough to see what works for you in that regard.

Ice cream was a good choice. Methinks that would make most people feel good =D.

Vieope

FURtherness

Katia7

Thanks guys,
I'm not compeletely off of the strict dieting.. just today. However, I wonder if some of the foods that I think are healthy are really not healthy for me.

Katia7

Eh, I didnt' sleep all night...my stomach was VERY uncomfortable all night (very bloated). I'm eating A LOT of fiber one today and water. Had some yesterday felt a tiny bit better this morning.

I think I need another diet plan? Is it still possible to loose weight without agrivating my stomach?.. I think the high protein did it (unless it was something I ate)

atherjen

awww Kat Im sorry to hear that your not feeling well! Hope that it calms down soon!

can you remember when it started to bother you? and what you ate before?

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Katia7

Thank hon
well all this started years ago. Sometimes it's menagable and sometimes it just goes NUTS.
I'm guessing it's the high protein/lack of fiber? Or maybe it's the cottage cheese and the protein shakes?
It starts with me feeling a little bad.. I skip the gym.. which causes me to stress.. which leads to a binge... and the cycle continues... I need to make it stop. I haven't been to the gym in 3 days now .. all I do is eat.

hardasnails1973

Suggestion drop all shakes and Cottage cheese. Number one rule people with IBS-c stop all diary products because it could trigger spastic colon. Increase mag/calcium mixture and thaty should help to level things out. It all comes down to just controling stress becuase stress raises cortisol levels and that is not good.. Try the Triphala, body doesn;t get depenedant on it. INcreasing stress is main reason why abominal fat is increased in both male and female !!!

Katia7

OK now that I sort of figured out what was causing me all these problems (thanks hardasnails1973! ) I'm ready to get back to dieting. What was causing all this was one or all of the following: dairy, shakes, peanut butter, lack of fiber. Stress probably has somethign to do with this also.. maybe yoga will help?

Here're the changes to the diet (please let me know what you think):
____________________________
Vegetable juice 1st thing in AM

Meal #1
3 egg whites
2oz chicken or turkey (I usually use deli)
1/3 cup oats before cooking

Meal #2
5oz chicken
4oz sweet potato or ½ cup brown/wild rice
cooked vegies

Meal #3
2 oz deli turkey
low carb tortila
lettus

Meal #4
4oz tuna
2c lettus
2Tbs salsa
1tsp fish oil

Meal #5
5oz chicken or shrimp
1 cup veggies
1tsp fish oil

This is aproximately 50%p-20%c-30%f

Carb-load meal on Thursday and Sunday
Meal #5
¾ cup cooked brown rice or oats
4oz sweet or red potato
1 banana
1 cup veggies
1tbsp fish oil
_______________________________