fraziej1

Finally on !!!

Tammy, Leah, I'm here !!!!!!!!!!1

Ok, here is my meal plan so far and have followed it to "T"

**4:30 - 3 betalean
**5-6 a.m. - weights and cardio

**7:30 a.m.
1 1/2 scoop of Muscle Drive Protien - 35 g protien, 6 carbs, 4 fat
4 strawberries - # of carbs????
2 tbs heavy whipping cream - forgot to get this count
total intake - 35 g protien, approx. 14 g. of fat, 6-10 grms of carbs depending on how many carbs strawberries have.

**10:00
5 egg whites
2 yolks
1/2 cucumber
2 slices of extra lean turkey bacon
Total intake = 36 grams of protien, 12 g fat.

**1:00 (3 betalean)
1 5oz. can of turkey
1 cup salad w/ tomato
4 hard boiled eggs (no yolk)
2 tbs of light mayo
1/2 cucumber
Total intake = 33 g protien, 13 g fat

for the rest of the day it will be:

**4 p.m.
Nitrotech Shake = 40 g protien, 5 g carbs, only 3 g sugar, 1 g fat.
2 tbs of heavy whipping cream - ?? approx. 10 gms fat??

**6:30 p.m.
4 oz. chicken breast
1 cup salad
1 tbs. olive oil and vinegar
1 hard boiled egg (no yolk)
Total intake = 32 g protien, 10 g fat

**9:00 p.m.
1 can tuna
2 boiled eggs (no yolks)
2 tbs. light mayo
Total intake = 25 g protien, 11 g fat.

TOTAL DAILY INTAKE

201 g of protien
71 g fat (crap, something went wrong???need to modify??Maybe this should only be fat intake at 3 meals?????)
11-15 g carbs.

This is my tweak week. Does this look right Leah?

Questions:
Light mayo ok as long as I have 2 tbs?
What do you think about the Nitrotek shake?

I weigh 135 pounds
5'3" tall
Please advise percentages that are ideal for me during tweak week then slow burning carb week..........really working on getting that last layer of fat off on the abs.

Go Jo !

Fitgirl70

looks like you got the hang of it. I told you you would like it here!!!

Everyone ~~ this is JoAnne, she is my workout partner that I've been telling you guys about. Welcome her with open arms....ready to flame!!!!

All the glory to God! We have a baby on the way.

dvlmn666

no no, **resisting the urge to flame** that was her first post we have to be nice.

hiya JoAnn, nice to see you here. It's cool and alot of fun.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

fraziej1

No "e" at the end of JoAnn please.........

Go Jo !

Fitgirl70

Resistance.....HA
Very funny dvlmn!!!

She's good, she really works hard with her training. We just have to her with her diet......lol

All the glory to God! We have a baby on the way.

dvlmn666

dang, get your buddy tp in here he's the nutrition guy. Me my diet is good for me, but I can bet alot of people here wouldn't do it. Since I never eat vegetables. lol

Actually I think I need his help to lol

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

Fitgirl70

I know....I need to go find TP for her

All the glory to God! We have a baby on the way.

Miss LeDix

What name do you want to go by? Frazie or Joann or what?

Your diet is very complex, I think you'll want w8 or TP or someone else to look at it. I think everyone here will tell you that I keep things pretty simple.

Welcome to IM!

My little man!
http://bellsouthpwp.net/l/a/lance911...otos/0718a.jpg

fraziej1

TP?

Go Jo !

fraziej1

JoAnn would be great!

Go Jo !

Miss LeDix

JoAnn, TP is Twin Peaks, a member of these boards. He's very intelligent and always has good feedback on nutrition and such. He is also a judge in the current IM Challenge. He'll be around here sometime today...

My little man!
http://bellsouthpwp.net/l/a/lance911...otos/0718a.jpg

dvlmn666

They are all cool and know there nutrition really really well.

I keep my diet even more simple than Miss LeDix here. I am learning as much from the stuff they post, since I'm trying to become a PT eventually. But I just started studying so it'll be a while for me. lol

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

craig777

Welcome JoAnn

A word of advice, stay away from Albob.

Fitgirl70

HaHaHa....yes, stay away from Albob...and Pitboss.....and Kuso.....

Naaa, all of those guys are okay -- sometimes!!!

All the glory to God! We have a baby on the way.

Stacey

WELCOME To OUR FAMILY JOANN!!!! Great to have ya here!!!! Your lucky to have Fitgirl as a workout partner!! I wish I could come to Dallas and workout with you two!!!
WELCOME~ AND YES..Watch out for the PORNO MEN On this BOARD!!

I Believe in the Impossible!!!

w8lifter

Welcome fraziej1

I'm impressed! But you're fat-phobic....it looks good, the level of fats I mean, 70g = good.

1 tbsp whipping cream = 5 gram fat

Since it's tweak week .....switch to full fat mayo (safflower if you can get it) and use one tbsp. Lose the bacon. Add some flax seed oil...either mix half & half w/ the olive oil for your salad or replace the whipping cream w/ it in one of your shakes (1 tsp flax = 5 gram fat)...and where are the carbs coming from in the shakes...one w/ 3 grams per serving would be better.

Fitgirl70

Oh cool, thanks W8 for replying to her. I know she has tons of questions.....

Hey Jo, let's talk about lunch today. I brought my left over grilled sirloin but I need to get a sweet potatoe or baked potatoe or something. I need to get my Nitro-Tech too and give you some money. I'll email you.

All the glory to God! We have a baby on the way.

fraziej1

Leah, I do have both flaxseed and safflower oil. I'll go get the whole fat Mayo for the tweak week and use the light on slow burning carb week?
My protien shake's have 3 g carbs but since I am using 1 1/2 scoops to add more protien, this doubles the carbs.
Yesterday I bought a Whey Protein Powder, Strawberry that has only 3 g carbs and 40 g protien, also has some glutamin and BCAA, I had this last night with some almonds rather than the tuna........I don't like tuna much unless generously smothered with Miracle Whip Dressing (no,no).
Can you recommend how many almonds I should have or the fat content for a certain number so that I can add this to my fat count.
What's the deal with the extra lean turkey bacon. I love this stuff and Tammy just bought some this a.m.
Can you advise how many carb's strawberries have.
Yes I am fat phobic but I trust your advise and will consume all the fat that is required to give me the abs that I want to see at the end of 8 weeks.

Go Jo !

fraziej1

No wonder you didn't make it to the gym, you were on the computer at 12:52 a.m.???? Shame on you. Guess your muscle's didn't grow last night !!
I am going to North Park Mall at lunch then have a mediation at 1:30. Found some nice shoes at Foley's yesterday. I brought my lunch today, same menu as yesterday.........decided to keep it consistent so that it is easier for me. I will be leaving her at noon.

Go Jo !

Fitgirl70

Hey Jo, I sent you a regular email.

I have a questions W8. Why lose the bacon? If we're not supposed to be fat phobic, does it really matter where we get that trace amount? I think I'd rather have that little bit of fat from the bacon than the full fat mayo...... What's the diff.?

All the glory to God! We have a baby on the way.

w8lifter

25 Almonds:

Calories 173.4
Total Fat 15.19g 23%
Saturated Fat 1.16g 6%
Polyunsaturated Fat 3.66g
Monounsaturated Fat 9.65g
Total Carbohydrate 5.92g
Dietary Fiber 3.54g
Protein 6.38g

Strawberries, frozen, unsweetened, Amount Per 4 berry:

Calories 14.84
Total Fat 0.0466g
Total Carbohydrate 3.87g
Dietary Fiber 0.89g
Protein 0.182g

If you're using Fitday, you should be able to find these counts!

Bacon...this ain't the atkins diet! Seriously, we want 'healthy'...it isn't a 'eat fatty foods cause we're on a high fat' diet. While 2 slices of bacon I'm sure won't kill you...if we're tweaking, you might as well clean it up a bit!

fraziej1

Ok, just in case of miscommunication, this is EXTRA LEAN TURKEY
BACON. Not the fatty stuff. There is only 3 g fat for 2 slices but 6 g of protien. I don't use this as the main source of protien, only to supplement to my already good source of protien.
Still not ok?

Go Jo !

w8lifter

It's still a processed meat though isn't it? It's up to you really, I've provided the information, if you're okay w/ it and you think it's not holding you back, then go for it. Keep it in mind for a future tweak if you don't want to lose it now.

Jenny

Hey JoAnn! Welcome to IM!

kuso

Hey fraziej1

Welcome aboard *rubs hands together*

fraziej1

Your right! I am strongly against processed foods and this did not even click with me as being processed. Thanks for the info. and YES I will loose it now. I'll give my 2 packages it to fitgirl (hee hee) Just joking! Did you hear that fit girl, guess we'll save this turkey bacon for any free day.

Go Jo !

Fitgirl70

You're not giving that crap to me!! Besides, I didn't think it even tasted that good and I had to cook the $hYt out of it just to get it to where it wasn't rubbery.
***there's probably my reason for not eating it right there huh W8?***

All the glory to God! We have a baby on the way.

Fitgirl70

HELLOOOO JO, WHERE ARE YOU?

I think you scared her Kuso.

All the glory to God! We have a baby on the way.

kuso

Moi I hope not.....well at least not yet anyway

Stacey

Oh way to go Kuso!!
Just kidding!!

I Believe in the Impossible!!!