Break the Plateau

**jfrance** · 09-01-2004, 05:30 PM

Originally Posted by rock4832

I'm sorry. I wanted to emphasize NOT to have fat postworkout

Look at the ingredients for your protein bars. I'm sure it has sugar alcohols in it and when your trying to lose weight (or any other time) that's a no-no. Plus all the other "chemicals" put into those bars.

Now you DO want fat in your last meal of the day with protein. This is because your going to go 6-9hours without any food in your body and the fat (make it a good fat

) slows the digestion down throughout the night, making the protein more anabolic. Does all this make sense? LOL

the flavor Tri-o-plex bar I had today has:
CJ Protein blend (soy protein isolate, whey protein isolate), whole grain rolled oats, oat flour, water, fruit juice, natural grain dextrin, shredded coconut, cocoa processes with alkali, natural flavors, canola oil, vegetable glycerin. Contains 2% or less of the following: glucose syrup, dextrose, fiber, salt, sucralose, citric acit, ascorbic acid, potassium sorbate, potassium benzoate.

I'm only pressing the issue, because my trainer has highly recommended these bars and encouraged me to get them. She's not in favor of most bars, like the Snickers marathon bar, or avid bars, but she has said that these are good. Of course, she can make mistakes, but she has proven to be very knowledgeable for the most part.

would a handful of almonds be a good fat to have before bed? what are some other ideas? Maybe, put natural PB in the protein shake? How about just having fish oil, or does EFAs not count as fat in this case?

**Jodi** · 09-01-2004, 07:04 PM

I agree wholeheartedly with Rock's comments.

Bars are bad and any trainer that says they are good needs to re-read about sugar alcohols and glycerols. I would never tell my clients to eat bars. Stick with the shakes for a convenience meal.

Fish oil or Natty PB with your shake at bedtime is perfect

**Rocco32** · 09-01-2004, 07:06 PM

Ahhhh, here's the woman! Jamie, anything I say I've learned from Jodi. So listen to her, LOL

She's awesome!!

**Rocco32** · 09-01-2004, 07:07 PM

Another good nighttime fat and protein is Cottage Cheese!

**jfrance** · 09-01-2004, 08:38 PM

ok, ok you win. They're not good. However, given that 9 months ago, I was eating pizza, fast food, and candy bars, I'm not quite ready to be completely perfect. For now, I'm going to keep my 1 bar, which is one of the better bars. I do need to pick up some fish oil, though. AJ told me that I can just take that before a meal and I won't be burping up nasty fish taste all day.
Back to GNC I go...

Thank to both of you for your advice!

food for today:
(cal, pro)
meal 1: 1 C oatmeal (150,5) & protein shake (390,64)
meal 2: trioplex bar (360,33)
meal 3: sweet potato (180,3),campbells roast chicken bake (600,54)
meal 4: protein shake (230,41)
meal 5: sweet potato (180,3)
meal 6: chili (350,23) + small piece of bread w/butter (120,3)

total (2560,229) fat (49) carb (304)

**Rocco32** · 09-01-2004, 08:50 PM

Your meal 4, is that post workout? And you need protein in your meal 5. NEVER have a meal w/out protein!!! Your going to hate me soon

**jfrance** · 09-02-2004, 07:32 AM

Originally Posted by rock4832

Your meal 4, is that post workout? And you need protein in your meal 5. NEVER have a meal w/out protein!!! Your going to hate me soon

I won't hate you. I also might not do what you recommend. It doesn't mean that I don't think you are correct, though. Please keep commenting, because I do value your opinion, though.

I was eating total junk for many years. 9 months ago, I started fixing that and up until a few months ago, was getting really clean. Over the last couple of months, I started to slide a little bit, but no where near what I was before. This journal is an attempt to get me back to what I was at a few months ago, and to maintain that. Am I going to be as good as a competitive body-builder, who has been doing this for 10 years, and is at 5% bf and cutting for competition? No, probably not.

But, please keep commenting on things that you see which could help. I'll improve things very slowly, but surely.

Thanks
-jamie

**fantasma62** · 09-04-2004, 09:00 AM

Hey Jamie,

I am just passing by to say hi.

Been kinda' busy working out (shutters) and haven't been able to catch up with your juounal.
I will do so as soon as this blows over (literally)...

Take care...

**jfrance** · 09-07-2004, 11:20 AM

Originally Posted by fantasma62

Hey Jamie,

I am just passing by to say hi.

Been kinda' busy working out (shutters) and haven't been able to catch up with your juounal.
I will do so as soon as this blows over (literally)...

Take care...

Thanks Tony!

It's always a pleasure to have people stop by. I'm getting myself back to posting again, now.

**jfrance** · 09-07-2004, 11:25 AM

Worked with my trainer today to do shoulders.
We did shoulder press, seated shrugs, upright rows, front raises, and lateral raises & abs.
I didn't have a lot of time for cardio, so I went hard for what I had.
I ran 5 min before weights, then ran 12 minutes afterwards.
I can do 10 min at 6 mph with some difficulty, but didn't feel quit up to it today, so I did 5 min at 6, then walked for 1 min, jogged for 1 min, ran for 1 min, and did the last 2 at 7mph.

Is it better to do sprint intervals of walking/running fast, or to just go a long time at a slower speed? I just try to mix it up.

**jfrance** · 09-09-2004, 10:17 AM

Legs today with the trainer. I'll be really precise:
lots of weight and lots of reps & lots of exercises....

squats, SLDLs, lunges, leg press, leg extensions, calf raises.

I can't wait until tomorrow and the next day when the soreness sets in...

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