Starting my "lean" routine

[Julie7Ulie]

My "lean" routine

Following Jodi's advice (thanks), Ive decided I dont know squat about getting myself into action and seeing the results Im been searching for, for the longest time.

I am a 5'3 female, 150 pounds (pretty muscular, however still fatty at the same time), my BMI I last time I checked is 26%. Want to get myself down to a healthy fat percentage and probably 135 pounds overall would look right on.

So since I decided to start the journal today, Im VERY unprepared. Here is what I brought to work:
- A protein bar, with under 10g of sugars ( I will quit these, I swear)
- A banana (which I just learned is a lean diet no-no)
- Yogurt, fit and light 10g of sugars (again a no-no)
- 1, 1/2 cup Frozen mixed vegetables for lunch.
I know. Horrible.

Here is what I ate so far: (I cant divide these into six meals, I have to pick up whey, and oil (which Im still not too familiar with) and more eggs.. so far I only have two?.. pretty bad)

Meal 1:
-Banana
-1 cup coffee
-1 teaspoon light cream
-I packet sweet and low
-Half protein bar

Meal 2:
-All I have left are the veggies and yogurt.

More to come...
Please, yell and critique. I need to hear it!
Julie

 

[Jodi]

Good - From the links that you've been reading do you have a better idea of what you should be eating? If so, what? Its just as important for you to learn why and what to eat as it is for you to eat it. What do you think would be better to eat tomorrow?

Try reading my journal and Buff's journal for some ideas. I think 1850 cals would be good for you to get to but you need to work your way up to that because you have been extremely low cal for so long. What do you think?

BTW - I live in NH and work in MA

 

[lina]

Hi Julie!

Welcome to IM!

 

[ZECH]

Been reading??? Hope you are learning something. There is more to learn about nutrition than most people think. No one here wants to sound like a know-it-all....but we have all been there and you must learn just like everyone else. Then you can help others!!! I wish you the best of luck in you endeavors. Believe me, your in good hands!

 

[Julie7Ulie]

So yesterday was pretty bad. I didnt even get to work out because I was stuck in meetings all day.. Today is worse. Allergies have taken its toll and I got two hours of sleep last night and couldnt even go out to by my "shopping list".
Today I came into work without any food at all except for a Myoplex Lite protein shake Ive had for a month and drank that with 1 cup coffee, 1tbs lite cream and 1 sweet&Low.
Today is not a workout day either, but Ill update on what I eat and hopefully I'll be all set to hit the gym first thing tomorrow a.m.
Jodi, Ive been reading a LOT of the links and realize that I could follow a high fat, high protein, low carb diet. I just hope that the process wont bulk me up. I was impressed by your journal.. I think I can follow that diet wise (today is my shopping day), as for workouts, my boyfriend even got scared. Pretty great stuff.
As to work up to the 6 meals a day plan, I figured tomorrow I would start off with 3 egg whites, 1 whole egg, 1 tbs of flax oil, and my coffee. I would eat at 11 a.m, since I work out at 8:30. Maybe for lunch I'll have a can of tuna with safflower mayo and celery, and we'll see from there.
By the way,
Yesterday I drank 5 liters of water. I was the annoying girl who kept leaving the conference room to pee.

 

[Jodi]

Good job on the water. You will get use to it trust me. Why don't you post a meal plan like many of do each day listing what your going to eat per meal. Also, never lift weights on an empty stomach. You need to eat your eggs before you go to the gym.

Post your meals and I and others can better critique your plan. I gave you an approx. cal range. Do you think you can work your way up to that? Don't go for it all at once though. You should also make sure your getting enough slow burning carbs in your diet. I'd really like to see how your going to design your plan.

This is so much more fun when someone wants to learn.

 

[Julie7Ulie]

-So if I start eating my eggs and flax once I wake up, is it ok to start lifting and cardio an hour or so afterwards? I'll probably drink a lot of water beforehand but I dont want to feel my stomach swooshing around while I run. I usually work out for about a good two hours so if I eat an hour after that, then every two 1/2 hrs that should be ok right?
-I really really want to learn. Its VERY frustrating realizing that for three years now, Ive been sticking to a no-progress diet. I wont bulk up will I?
-Another question, How does one incorporate the food pyramid in a high protein diet? What about the "necessary" five fruits and veggies/day? Is that a myth?
-Here is how I plan to stick to my diet..
Day 1 - eggs or whey, legs/cardio, eat protein, fat and fiber in every meal X5
Day 2 - same meal plan, arms/shoulders/cardio
Day 3 - same meal plan, back/cardio
Day 4 - same meal plan, chest/cardio
Day 5 - carb ups, cardio
Day 6 - carb ups, cardio
Day 7 - can this be my rest day?
Every Thursday - Pilates..
Im not trying to train to compete in anything, Im just trying to alter my way of life to become very fit and very healthy. What do you think??

Beginning stats:

Height: 5'3
Weight: 149
Age: 24

Measurements to come..
-Julie

 

[Jodi]

Day 1 - eggs or whey, legs/cardio, eat protein, fat and fiber in every meal X5
Day 2 - same meal plan, arms/shoulders/cardio
Day 3 - same meal plan, back/cardio
Day 4 - same meal plan, chest/cardio
Day 5 - carb ups, cardio
Day 6 - carb ups, cardio
Day 7 - can this be my rest day?
Every Thursday - Pilates..

I think we need to make some adjustments.

I think you may benefit more from incorporating daily carbs instead of trying to deplete/carb up. What I mean is try eating carbs in 3 meals a day

Meals 1,3,4
35 Protein
25 Carbs (effective)
15 Fat

Meals 2, 5
35 Protein
5 Carbs (effective)
15 Fat

Also, you are doing WAAYYYYYY too much cardio. You should cut back to 2 days a week of cardio doing 20-25 mins. We need to leave room to be able to make tweaks and adjustments when your progress slows down. By lowering some of your cardio we can add it in at another time when its more necessary.

Always eat before you lift and yes 1/2 hour to 1 hour wait after you eat is fine. Also, you need to do your resistance training before your cardio.

 

[Julie7Ulie]

2 days a week for cardio? Will that do it? I enjoy cardio. If I had to choose between weights and cardio, I would run for two hours. Can I do abs every day? 1 set x50 of upper abs, 1 set x50 of lower abs, 1 set x50 obliques..

Wheat bread is ok as a low carb source right? Its cool to buy a tuna sandwich on wheat for lunch today? Im due to eat in an hour and Im thinking I should run to Vitamin Shoppe and get an instant protein shake. My boyfriend and I are going to run out and get a bucket of Whey ahd flax oil after work today. What are pleasant/correct things to eat today before I shop when the only thing around me right now is Vitamin Shoppe and 7-Eleven?

 

[Jodi]

Is what your doing now working? Really is it? (just for you DP)

Well I got some advice from DP on your cardio situation. I tend to jump to the gun and say NO CARDIO and thats because I'm deadset against it and I hate it and find it useless in staying lean. He feels we need to ween your cardio down to a reasonable level. Yes you are doing too much cardio but to drop it down to what I think is reasonable would be to dramatic on you right now.

So that being said, how much cardio per day are you doing right now?

Also gonna make some meal plan adjustments.

Meal 1: 35P, 25C, 10F
Meal 2: 35P, 5C, 10F
Meal 3: 35P, 25C, 10F
Meal 4: 35P, 15C, 10F
Meal 5: 35P, 5C, 10F

Remember lets work your way up to this because right now you are not eating enough. OH AND NO BREAD!! Nope, none whatsoever! Another thing, abs are just like any other muscle and they need rest. 2-3 times a week is PLENTY to be working your abs. You wouldn't work your legs everyday would you?

Don't worry about today about your meals. Read this over, try to get organized, prepared and psyched. This is mentally challenging as much as it is physcially.

 

[Julie7Ulie]

This is VERY challenging. Right now I think the hardest part is trying to understand the right foods and wrong foods, or more accurately, the right and wrong foods for my body. I always knew about the protein thing. As for the starch thing, what do you do if you crave it? For example, if I see an ice cream sundae and Im salivating, what should I eat instead?

Today is going to be life-changing. Im throwing out all the white starches in my cabinets (and to think, I just bought a bunch of fat-free munchie snacks), and Im going shopping at Costco and stock up on eggs, flax oil (Im still a little hesitant about this. I will try it, but I was always taught to avoid oil, so Im hoping this wont constipate me or anything..), and tuna.

From a distance, I feel as if Im living on meats, tuna, oatmeal, eggs and protein shakes with flax oil and a little veggies or fruits with all of the above. I always have a sweet tooth. I know the more I eat (the 6 meals thing), the less cravings I will have, but still.. Im being realistic. What if there's a cookie with my name on it? What if my boyfriend wants to indulge and go out to a restaurant? Scary stuff.

I can do this, I already know I can. Its just a matter of making that adjustment that will always make me wonder if Im doing it right or not.

Right now for cardio, every day (except Sunday, and every other Saturday - Thursday is just Pilates for an hour), I do 20-25 minutes of running, HIT on the treadmill, or hills on the elliptical trainer. I just feel so gross if I dont do some kind of cardio.. I feel lazy..

Im actually REALLY psyched about this. My boyfriend wants to do this also. I think all he needs to do differently is watch the amount of C,P,F right? He works 9-7 every day, and doesnt have much time to work out. Will three days a week cardio and 2 days a week lifting be ok for him if he follows this diet? (sorry I promised Id ask)

Jodi, have I told you that you're like, my idol right now??
Just wait until I start looking like a movie star. I may just have to make a toast to you! )

 

[Dr. Pain]

Originally posted by Jodi
Is what your doing now working? Really is it? (just for you DP)

Well I got some advice from DP on your cardio situation. I tend to jump to the gun and say NO CARDIO and thats because I'm deadset against it and I hate it and find it useless in staying lean. He feels we need to ween your cardio down to a reasonable level. Yes you are doing too much cardio but to drop it down to what I think is reasonable would be to dramatic on you right now.

So that being said, how much cardio per day are you doing right now?

Also gonna make some meal plan adjustments.

Meal 1: 35P, 25C, 10F
Meal 2: 35P, 5C, 10F
Meal 3: 35P, 25C, 10F
Meal 4: 35P, 15C, 10F
Meal 5: 35P, 5C, 10F

Remember lets work your way up to this because right now you are not eating enough. OH AND NO BREAD!! Nope, none whatsoever! Another thing, abs are just like any other muscle and they need rest. 2-3 times a week is PLENTY to be working your abs. You wouldn't work your legs everyday would you?

Don't worry about today about your meals. Read this over, try to get organized, prepared and psyched. This is mentally challenging as much as it is physcially.

DP

 

[Jodi]

Julie - Your Boyfriend should not follow the same plan as you. Any exercise is good even it its only 2-3 days a week but your plan is designed for you not him. Resistance training is always better than cardio IMO!!

As far as the cardio. I guarantee you that once you go harder and heavier on your weight training and decrease your cardio you will feel and looker harder and not so soft. Trust me on that. Cardio just burns away your hard earned muscle.

Do you think you could start cutting your cardio to 5 days a week for right now to start. Eventually lower but to start this should be good. Ask yourself again - DP's favorite - Is what you are doing working for you now?

Did you find the shopping list in that reading links I pointed you too? That will help. My journal is pretty extensive as is Buff's and Britney's journal on good ideas for meal planning. Learn how to design your meals to match the numbers. Soon enough you'll be as pathetic as me and I could tell you exactly how many cals/P/F/C every item I eat is off the top of my head

I'm glad your excited. Its the right attitude to have and it will help you succeed.

Once you get into the plan your cravings will ween off and as you start seeing results you will be less apt to cheat. I go out to dinner all the time and I never have a problem with it. I usually get steak or chicken and skip the rice/potato and usually get double order green veggie like broccoli. There are going to be times that you are going to want to cheat, its a matter of fighting it off. Or better yet, do what I do, schedule my cheats. For instance if I know I have some gathering or dinner occasion coming up, I do my extreme best to be good right up to that occassion and then I have a cheat meal, but I planned it and I realized its not a free for all.

Remember to get plenty of green veggies in your diet as well. Try to post daily what you are going to eat so we can monitor and help make adjustments as you go.

 

[ZECH]

Hey Julie, you have to want it!! It's not easy. Do you want to be one of these people??? (Great read!)http://www.ironmagazineforums.com/showthread.php?threadid=235

Also Julie, Flax contains both Omega 3 and 6 which is one of the best things for health! They help your body in more ways than you realize. One way is it helps increase your metabolism!!!
Read this......http://www.udoerasmus.com/FAQ.htm#new

 

[ZECH]

BTW, working out for 2 hours is way too much! The most you should work out in a day is one hour. Believe me...........if you work hard for one hour, you will be ready to quit,(if you make it an hour!)

 

[Julie7Ulie]

OK! Im off to get myself off-line and at least work (yes, I am at work right now..)
And I guess my real new eating plan starts tomorrow since I get to shop tonight.
Im eating a yogurt right now. I suck. But at least I already drank two liters of water. Its tough, but its kind of fun. Gives me energy. At least, I think so. I am, after all, getting up to pee ALL the time. Do you think one can actually tire of water?
I will also relax on my cardio.
Does this make sense? After all, I have to do something:
M/W/F - Cardio and resistance training, Tuesday - Yoga, Thursday - Pilates, Saturday and Sunday, rest?
That doesnt seem like much....

 

[Julie7Ulie]

Originally posted by Jodi
Is what your doing now working? Really is it? (just for you DP)

Well I got some advice from DP on your cardio situation. I tend to jump to the gun and say NO CARDIO and thats because I'm deadset against it and I hate it and find it useless in staying lean. He feels we need to ween your cardio down to a reasonable level. Yes you are doing too much cardio but to drop it down to what I think is reasonable would be to dramatic on you right now.

So that being said, how much cardio per day are you doing right now?

Also gonna make some meal plan adjustments.

Meal 1: 35P, 25C, 10F
Meal 2: 35P, 5C, 10F
Meal 3: 35P, 25C, 10F
Meal 4: 35P, 15C, 10F
Meal 5: 35P, 5C, 10F

Remember lets work your way up to this because right now you are not eating enough. OH AND NO BREAD!! Nope, none whatsoever! Another thing, abs are just like any other muscle and they need rest. 2-3 times a week is PLENTY to be working your abs. You wouldn't work your legs everyday would you?

Don't worry about today about your meals. Read this over, try to get organized, prepared and psyched. This is mentally challenging as much as it is physcially.

Jodi, 10 grams of fat, is total fat count? Or poly? 1 hard boiled whole egg is 14grams of total fat, 5 grams of poly fat. So that wouldnt make much sense then.. Help, I want to plan my meals for tomorrow!!!

 

[Julie7Ulie]

I also wonder, do you guys on this forum ALWAYS count your Protein, fat and carbohydrates?? I would think you would just always incorporate protein, fat and carbohydrates (sort of) and fiber in every single meal.. some more than others. I guess I find it tedious to count intake every single meal... Am I supposed to?

Also, I need a good example (for me) of what I should eat, and damn, I'll do it every single day. 1800 calories in one day huh? Im never counted calories before!!!!!!! Im like... NERVOUS.

 

[Dr. Pain]

1 egg has 5 total grams of fat...and Jodi is suggesting 10 grams of fat in each meal

DP

 

[Dr. Pain]

Originally posted by Julie7Ulie
I also wonder, do you guys on this forum ALWAYS count your Protein, fat and carbohydrates?? I would think you would just always incorporate protein, fat and carbohydrates (sort of) and fiber in every single meal.. some more than others. I guess I find it tedious to count intake every single meal... Am I supposed to?

Also, I need a good example (for me) of what I should eat, and damn, I'll do it every single day. 1800 calories in one day huh? Im never counted calories before!!!!!!! Im like... NERVOUS.

Yes, you have to know EXACTLY what you eat, to know where you've been, to know where to go......

for instance......

175 P 75 C and 50 F is not 1800 caloires, it is 1450......more importantly, is is 5 meals that are balanced and designed for insulin stabilitzation and fat loss (there is a lot more to it)

 

[nikegurl]

1 thing to keep in mind - you get to know this stuff with practice. you learn how many grams of protein are in a can of tuna, how many grams of fat in an egg yolk etc. etc.

as you plan your meals it gets easier. you remember what you need to hit your numbers. when your plan changes it takes a bit of adjustment but you'll be surprised how fast you get to know what has 10 g fat in it etc.

(don't worry - you'll see!)

 

[Jodi]

Julie use www.fitday.com this will help you plan your meals so that you get your numbers correctly per meal.

Yes your cals are 1450 because we lowered your fat grams per meal and also lowered your carb intake in one of the meals from what I originally did.

Fitday will help alot and yes you need to track every stinking little thing you put in your mouth. Its the only way

 

[Julie7Ulie]

OK! Went shopping yesterday..
Here is what I bought:

Frozen strawberries
Frozen broccoli
chicken breasts
lean ground beef
canned tuna in water
canned chicken in water
raw broccoli
raw romaine
raw green beans
garlic
flax seed caps
flax seed oil
safflower oil
eggs and more eggs
100% optimum whey protein
100% organic once a day multi-vitamin

I tried getting peppers, but raw ones scare me since I have no clue hot hot they really are.
Here is what I ate for breakfast at 7:30am today (5/7)

Meal 1:
1.5 scoops Whey Protein
3 frozen strawberries
.5 cup 1% milk
1 cup water
4 ice cubes
1 TBS Flax

Now I have questions about the nutritional facts.. I have no clue how many calories are in whey. Also, the shake this morning was split between my boyfriend and I, so I calculated everything in half. Is this ok? i.e, six berries in the blender, so I counted three for me.
Let me know if this sounds right:

Flax - P=0, C=0, F=13
Berries - P=1.5, C=6, F=.01
Milk - P=4, C= 5, F= 1.3
Totals without whey: p=5.5, C=11, F=14.31
Calories so far: apprx. 170 Calories?

Here is what was suggested:
Meal 1: 35P, 25C, 10F
Meal 2: 35P, 5C, 10F
Meal 3: 35P, 25C, 10F
Meal 4: 35P, 15C, 10F
Meal 5: 35P, 5C, 10F

I guess if I throw in the whey facts in there it might be better.
I didnt meet the Carbs requirements, and went over the fat intake as well. Im hoping I got enough Protein with the whey.

This is HARD. Im thinking my meal is ideally balanced for this plan, but my numbers stink. Any suggestions?

For the next three meals at work I have chicken breast w/raw broccoli, romaine lettuce with lean ground beef, eggs and whites with broccoli and an apple sliced in a bag. This should be ok to make my #'s, should it?

..and so it starts. Hope Im not doing TOO bad!!

 

[Dr. Pain]

Originally posted by Julie7Ulie


This is HARD. Im thinking my meal is ideally balanced for this plan, but my numbers stink. Any suggestions?

For the next three meals at work I have chicken breast w/raw broccoli, romaine lettuce with lean ground beef, eggs and whites with broccoli and an apple sliced in a bag. This should be ok to make my #'s, should it?

..and so it starts. Hope Im not doing TOO bad!!

Jodi will mentor you on the finer points......just make sure to pack "fat"... (above)....

DITCH THE MILK

Meal 1:
1.5 scoops Whey Protein
3 frozen strawberries
.5 cup 1% milk
1 cup water
4 ice cubes
1 TBS Flax

It either stands alone with the flax...or substitute 3 T of heavy cream for the flax (add cream last as it froths if blended too hard), and it will taste better than milk...lactose is bad bad suger for cutting.....

 

[Jodi]

This is HARD. Im thinking my meal is ideally balanced for this plan, but my numbers stink. Any suggestions?

First of all nice job I'm impressed.

Secondly, skip the milk. Its full of sugar. You could get some heavy cream instead if you would like to add to your shakes to help with the taste.

Heres how you could have hit the numbers spot on.

1.5 Scoop Whey
4 Frozen Strawberries
1/3 C. Oats
1/2 Tbsp Flax

Totals would be -
36P, 25C, 10.5F cals - 340

 

[Julie7Ulie]

So I bought Costco size Old-Fashioned oats yesterday. They have so many carbs! Im kind of scared to eat them.
I cant tomorrow, but maybe Friday I'll chow down 1/3 cup for breakfast with whatever I can hit my numbers with.

Dr Pain brought up a good point:

I said, "For the next three meals at work I have chicken breast w/raw broccoli, romaine lettuce with lean ground beef, eggs and whites with broccoli and an apple sliced in a bag. This should be ok to make my #'s, should it?"

Dr Pain said, "Jodi will mentor you on the finer points......just make sure to pack "fat"... (above)...."

So now Im wondering what I can do to pack fat into my brocolli and chicken. In half an hour Im going to chow down on my eggs and broccoli. Hopefully I'll hit my numbers somehow with that yolk. Any alternatives on fat? I didnt bring oil with me... Maybe a coffee with extra cream?

Im going to be spending all day calculating the stuff. Im brainwashed... This is all I think about. I think Im getting it, I could just always use some advice along the way.. Anyone?

 

[Jodi]

Buy a bottle of Newman's Oil based Dressing and keep it in the fridge at work. I do than and also keep a small bottle of flax in the fridge. The dressing is my favorite to do though because it can gon on chicken, beef or veggies and its yummy

Don't be afraid of the carbs. Remember certain carbs in the right proportion (which we have already assigned) is a good thing. And you need to get your carbs in so you have energy to lift

 

[Julie7Ulie]

On my second liter of water. Im not sure of the names of all I worked out today, so I'll try and be descriptive.

Gym from 9:00am - 10:10am

Abs no weights

Reverse crunch x25
Standard crunch x50
obliques x50/each
Standing obliques no weight 3x12

Arms
-- (one knee on bench, back flat, arm extended down with weight, brought up to armpit)
10x10, 12x10, 12x12
-- (arm in place, push back - works tri's)
10x10, 12x8, 12x10
-- (sat an angle on chair, free weights held on each side, - works biceps)
10x10, 10x12, 12x10

Shoulders
--(stand straight, arms extend in front one at a time)
10x12, 12x12, 12x12

20 min hills elliptical trainer level 6

 

[Jodi]

Originally posted by Julie7Ulie
On my second liter of water. Im not sure of the names of all I worked out today, so I'll try and be descriptive.

Gym from 9:00am - 10:10am

Abs no weights

Reverse crunch x25
Standard crunch x50
obliques x50/each
Standing obliques no weight 3x12

Arms
-- (one knee on bench, back flat, arm extended down with weight, brought up to armpit) Sounds like 1 Arm Dumbell Rows, but that works back muscles
10x10, 12x10, 12x12
-- (arm in place, push back - works tri's)Tricep Kickbacks
10x10, 12x8, 12x10
-- (sat an angle on chair, free weights held on each side, - works biceps)
10x10, 10x12, 12x10Incline Curls

Shoulders
--(stand straight, arms extend in front one at a time)
10x12, 12x12, 12x12Front Raises

20 min hills elliptical trainer level 6

You may want to consider a more intense workout. Your not gett very many exercises in per body part.

 

[Julie7Ulie]

11:00am ate again.
Still short on numbers.
Trying to get to
Meal 2: 35P, 5C, 10F

Meal 2:
3 egg whites
1 whole egg
1/2 cup broccoli

egg whites - p=10, c=1, f=0
egg - p=6, c=.6, f=5
broccoli - p=1, c=2.5, f=1.5
Totals: p=17, c=4, f=6 (I can round up cant I)

I figured next time another whole egg would be ok and another egg white to meet my numbers?

I cant wait for the day when I dont have to look up everything I eat