OCEANGURL01 : Your JOURNAL

[oceangurl01]

so 60 is the lowest you guys want me to go to???

 

[Dr. Pain]

Somebody find that post and "plant it" here please?

Typo 70-80

 

[w8lifter]

I'm gonna assume what you are doing IS NOT WORKING! So...

1) Search cardio here.......I would increase your resistance traing to 45-50 minutes 4-5 times a week and decrease cardio to no more than 2. YES 2!!!

you want to add LBM to improve your metabolism...each pound requiring 30-50 more caloires a day (potentailly burning (oxidizing) more BF.....NOT lose LBM from excessive cardio......BW doesn't matter.....body composition does!

2) So you are 129 lbs with roughly 100 pounds of LBM

you currently eat

100 (ave P) 150 C and 20 F (worst thing you do)....hopefully over 4-5 meals a day

That is 1180 calories a day..so your metaboism is extremely compromised

Before you can cut BF effectively....because we can't lower your calories (you have nowhere to go)...we have to reset your metabolism....at a minimum of 12 caloires per pound per day...with a major shift in macronutrients...AND WE HAVE TO DO THIS GRADUALLY


3) So here are your immediate (next 2 week goals)

Eat 5 or 6 times a day.......not more at first....just more spread out.....unless you do so already

Gradually raise protein to 1 gr/# or 130 grams per/day...then 1.25 gr/#/d...and finally 1.5 grams per pound per day....Drink at least 4-5 L of water as you do this per day....

as you do that, lower carbs to about 60-70 grams per day (see slow burners...we only suggest certain carbs)........so maybe in steps....120....100...80...along with the protein increase.

Finally, raise fat.....maybe 2 grams per meal, again in steps till you are at about 10-12 grams per meal

So at the end of two weeks....and if you try to do this too quickly....you WILL accummulate BF...we want you at

1540 calories

180 P
70 C
60 F

3 meals 30 P 20 C 10 F
2 meals 30 P 15 C 10 F
1 meal. 30 P 00 C 10 F

(we don't count greens and veggies)....

Start a Journal..and we can talk about meal planning.




Shopping list!

sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% ....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

DP



OG.....we want to you read this again and tell us what you are going to eat tomorrow...how are you going to change what you're doing to make it work?

 

[Dr. Pain]

Thank You w8...


DP

 

[oceangurl01]

im going to add 1 table spoon of peanut butter in the 8 am meal, and add 1 egg yolk to my # 2 meal and an apple and add another 1 table spoon of peanut butter to my protein shake.
now im eating the jiffy's peanut butter. till i try to find natural one. is it ok to eat jiffy's pb now??

 

[oceangurl01]

thank you for all your help! you guys rock!!!!!

 

[oceangurl01]

so when i used to eat 150 grams of carbs or more a day and 15-20 grams of fat .. that diet wouldnt decrease my bf ?

 

[Jodi]

Nope, trust me I use try and eat like that as well and I never lost BF only muscle. Once I started taking advice from DP and w8 my BF dropped, I get to eat more and I have much more energy.

I use to think all fat was bad! Now I get to enjoy my protein shakes with cream, salads with real yummy dressing instead of the FF shit, real eggs everyday with the yolks, steak, hamburgers, and its all good for me. Also, nut butters, YUMMY! I'm an addict to peanut butter. Remeber that your peanut butter should be natural not the crap like Jiff or Skippy. Thats loaded with sugar.

Trust me on this when I say they know what there talking about. Listen to them, take their advice, learn as you go. Remember its a lifestyle not a diet!

 

[oceangurl01]

thank you for your help! i gotta go now talk to you later!
good night!!!!
( can you give me a meal example for monday??

 

[Jodi]

3 meals 30 P 20 C 10 F
2 meals 30 P 15 C 10 F
1 meal. 30 P 00 C 10 F

According to DP and what he listed above, this may help.

Meal 1:
4 Egg Whites
2 Whole Eggs
1/3 C. Oats (measured dry)

Meal 2:
30 G. Whey
2 T. Heavy Cream
1 Small Apple

Meal 3:
3.5 oz. Cooked Chicken
2 T. Newmans Balsamic Vinegrette
1/3 C. Brown Rice
3 C. Salad Greens

Meal 4:
1 Can Tuna
1 T. Mayo (full fat)
1/4 C. Sweet Potato
Celery

Meal 5:
4.5 oz. Sirloin Steak
1 T. Natural Peanut Butter
1/4 C. Brown Rice
1 C. Broccoli

Meal 6:
30 G. Whey
2 T. Heavy Cream

Totals:
Cals: 1620
Fat: 69 G
Carb: 80
Protein: 180

I believe he said he doesn't want you to increase to this yet. Just work your way up to it.

 

[w8lifter]

Originally posted by OG
so when i used to eat 150 grams of carbs or more a day and 15-20 grams of fat .. that diet wouldnt decrease my bf ?

Originally posted by Jodi
Nope, trust me I use try and eat like that as well and I never lost BF only muscle. Once I started taking advice from DP and w8 my BF dropped, I get to eat more and I have much more energy.

Nope, trust me...I used to eat like that as well and I never lost anything but w8...which included a lot of muscle. Once I started taking advice from DP my BF dropped, I get to eat more and I have much more energy.

Good job on the meal plan Jodi

 

[Dr. Pain]

Originally posted by Jodi


I believe he said he doesn't want you to increase to this yet. Just work your way up to it.

Most Excellent, Thank you Jodi and w8!

DP

 

[tigress]

W8, I like your grocery list up there. You should think about cutting and pasting it into a sticky.

 

[oceangurl01]

ok.. tomorrow monday 1/13/2003

6am- 1/2 cup oatmeal... 1 table spoon peanut butter , maybe mix some protein powder with the oatmeal.
Meal# 1-- 7 am - go to the gym
( do 10 minutes warm up, treadmill! , strech)
work on my lower body...walking lunges with weight 6 sets ... about 20-25 reps each set.
seated calves, standing calves 5 sets of each 12-maxout reps
squats...
and another machine that i dont know what's called.
after workout! (maybe 20 minutes after workout
Meal # 2 ----- 9:30 am protein shake ( mix some nescafe for flavor), less than 1/4 of protein bar (premier). some peanuts!
Meal # 3 ------ 1Pm 3 egg whites, 1 slice of organic cheese, spinach
Meal # 4 ------ 3:30 pm protein shake, some peanuts
Meal # 5 ----- 6:00 pm chicken breast, 1 cup lettuce, 2 celery, 1 cup brocolli, 1 carrot, vinegar, 1 egg
Meal # 6 ------ 8:00 pm low carb shake ( 25 protein, 3 carbs, 0 fat )
are these good meals???

 

[Dr. Pain]

OG......take out a sheet of paper. Pop Quiz?

Why do we eat fat? (meals 3,4,5, and 6 are fat deficient!)
Why did you leave it (fat) out of your last meal, what did your meal plan say?

Do we eat carrots?
Do we eat bars?

Is meal 3 complete and according to plan?

Did you mean to pose your questions in w8's Journal after I asked you not to? To Please do it here?


DP

 

[oceangurl01]

whats wrong with meal # 3? i have protein, fat in cheese
protein bars, i like them!
ok sorry to argue with you.. but whats the lowest fat intake i can have in a day??

 

[Dr. Pain]

I can't help if you keep missing the point....you can't cut ....I gave you a number to hit, and it said 10-12 grams per meal, you can't eat bars and get the results you're after.

I'm not continuing until you tell me, WHY we eat fat?


DP

 

[Dr. Pain]

3 egg whites is less than 12 grams of protein, 1 slice of a good cheese, if 1 oz has 7-8 P and 5-7 F, spinach doesn't count....you have totally missed the goal.

DP

 

[Dr. Pain]

Originally posted by oceangurl01
i do cardio twice a week ... 6:30 am is it better to do it on an empty stomach followed by abs workout... ( i would only drink coffee before my cardio) does that really help burn bodyfat faster??

Coffee can liberate more FFA (free fatty acids), but it also affects Glucose disposal negatively.....search caffiene here at IM...use my or w8's name, reread the posts on cardio....they are in the Cutting Starts Here general forum.....Cardio can burn LBM.

DP

 

[kuso]

Lovely edit....your true colours are begining to show though.

 

[butterfly]

Hey OC

Glad you decided to join us all here at IM!!!

You should keep listening to DP & w8 and also members like Gopro, Twin Peak, and Fade... they know their stuff. But you sound like a complete beginner at all this so let me see if I can help you understand a couple of things.

About fat... there are bad fats and good fats

Bad fats are like bacon grease, mayo, pizza... these are all saturated fats.

Good fats are flax seed oil, egg yolks, natural peanut butter, cottage cheese, certain nuts in small amounts like almonds, walnuts, pecans, etc.

When you see low fat foods they are NOT talking about the kind of fat that gets stored on your body. They are talking about the kind of fats that are bad for your heart. So like DP said, don't be afraid of good fats.

The goal is to re-adjust your metabolism so it's burning good fats and stored body fats for energy instead of carbs. You need all the protein to gain muscle.

Stay away from the type of sugar that is in candy bars, Jiffy Peanut Butter, white bread, etc. If you're not sure about something, ASK! Your body will burn these types of sugars first before the stored fat that is already on your body.

Two VERY important facts that you should never forget...

1. You must have a good resistance training program to build muscle... you want muscle because the more muscle you have the more calories your body will burn.

2. Muscle weighs more then fat... so don't depend on the scale to tell you how you are doing. Look in the mirror and see if you like the results of your hard work.

Take your stats and check them as you reach each goal. If you are doing everything DP & w8 are saying you will definitely see results! And there is no better encouragement to keep it all up then to see the results of your hard work when you look into that mirror.

Good Luck!

 

[oceangurl01]

thanx Ann.
DP i dont understand what you meant about coffee and the glucose???

 

[Dr. Pain]

Good post Ann.....and what I think you're saying (it was all good)..is that a pound of fat is less dense, not weighs less than a pound of muscle..great point about the scale!

We do disagree a tiny bity on the fat, SF being OK in low insulin space, trans and cis fats being bad.

OG.......Don't worry about the coffee, the point was to acquaint yourself with the 'Search Feature" up above....the coffee or no coffee agrument is a personal choice (you asked a question, so I tried to answer, it is good and bad).....there is much info there (in the search).

DP

 

[oceangurl01]

so is it better to do cardio early in the morning on an empty stomach? ( to lose some body fat?)

 

[Dr. Pain]

We use Nutrition to lose BF......Cardio to raise the metabolism and as a last resort we do more cardio at the cost of precious LBM..it matters less when (time of day)

Please read:

http://www.ironmagazineforums.com/showthread.php?threadid=14233

DP

 

[oceangurl01]

thank you... DP, on your shopping list, you dont have lettuce.. is that ok to eat lettuce ???
you know how im supposed to eat 10-12 grams of fat in each meal,, is it ok to eat almonds or peanuts, natural pb for my fat intake source in almost all my meals throughout the day??? how many almonds that adds up to 10 grams of fat??? and peanuts as well???

 

[w8lifter]

Yes...lettuce is good...preferably a dark green lettuce.

It's okay to use nuts and peanut butter in one or two meals...but not all of them....You can use egg yolks, full fat mayonnaise, flax seed oil, olive oil, heavy cream, and newmans salad dressing as alternate fat sources.

check out www.fitday.com you have to register but it's a good database of foods, it will tell you the breakdowns of foods.

 

[Dr. Pain]

It does say romaine lettuce, but it should say Greens, thank you!

It also says:

heavy whipping cream (35% ....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

....As some of the fat sources...also yolks, meats, dressing and safflower mayo all have fat! Please don't get in the trap/addiction of eating nuts and nut butters. They're OK if you can stop...and use them for NO MORE TAHN 1-2 meals a day!

Please find and read info on EFA's (Essential Fatty Acids) here on the site at IM....that will help you a lot

DP

 

[Dr. Pain]

Another GMTA w8...but you type faster LOL

DP

 

[oceangurl01]

thank you for the fast reply... i dont like egg yolks ... so you said i can eat almonds in one of my meals... and peanuts in the other meal. and the other 3 meals i need other fat source??? i can't have 5 meals of nuts fat source??? chicken, tuna, protein shake that i have are low fat! like 2-4 grams of fat only and i need at least 10 grams ...