w8....can you help?

[nikegurl]

w8 (and anyone else who knows)....can you help?

having troubles with my diet. i'm finding that i'm very hungry at night and sort of weak and even vaguely nauseous sometimes. it occurred to me yesterday that maybe i need to eat more. i have no idea if that's the case or if i just need to "suck it up" and keep doing what i have been.

i really don't want to lose any muscle. in fact, i'd like to put some on and also get leaner.

i'm female - a smidge under 5'9" at 17% bodyfat. i'm seeing some changes and the scale isn't moving much (only a lb in a week) The mirror tells me i'm getting better - but slowly. right now i weigh 136. i'd like to get down to about 12%

i don't know if i need more carbs to feel better or more food but not more carbs or what. i had planned to follow a 50/30/20 protein carb fat split but thinking maybe i should go higher fat and lower carbs like w8. (you look AWESOME by the way!!! ) maybe the problem is i haven't fully commited to one way or the other and this in between thing isn't working. (but my carbs are pretty low)

i really need help in putting this together - but you have my word, i'll stick to it once i know what to do!

i'll try to shuttup now and list my diet.


MEAL 1 8:30
1/2 cup oatmeal (the old fashioned cook kind - no flavors etc)
1 Tbs. natural peanut butter
4 egg whites hard boiled and 2 yolks
1 tsp. mayo

(I've been doing this sort of deviled egg thing adding the mayo to the 2 yolks. Maybe I shouldn't be having mayo and pb ?)

MEAL 2 11:30
Labrada Lo Carb Lean Body MRP
here's the stats on one:
230 calories
2 grams fat
42 grams protein
12 grams carbs

MEAL 3 2:30
either grilled chicken breast or grilled turkey breast (4-5 oz)
1/2 a medium sized sweet potato/yam

MEAL 4 5:30
1 can tuna (water packed)
1 Tbs mayo

MEAL 5 8:45 or 9:00 (this is the after gym meal)
Protein shake with ice and banana
I know I have to let that banana go. It's just so yummy. But I'm willing now.
The protein powder I use has 3 grams carbs in it. Is that ok?


Help? I'm ready to make any and all necessary changes to add some muscle and lose the fat.

Supplements: Multi Vitamin, Glutamine (just started last week) and Creatine Clear (just started Tuesday). Not sure if I should keep the Lean Body MRP or not. It does have 12 grams carbs even if it is "low carb". The convenience and protein is nice but I don't know if it's a good choice or not.

I so appreciate any and all help.

 

[Dr. Pain]

Again, better stated, "w8 or anyone who can help me!"


DP

 

[nikegurl]

absolutely anyone who can and will help!

help?

 

[w8lifter]

MEAL 1 8:30
1/2 cup oatmeal (the old fashioned cook kind - no flavors etc)
1 Tbs. natural peanut butter
4 egg whites hard boiled and 2 yolks
1 tsp. mayo

(I've been doing this sort of deviled egg thing adding the mayo to the 2 yolks. Maybe I shouldn't be having mayo and pb ?)

Meal 1 is pretty good, a little low on the protein, but the p/b makes up for it, an alternative to increase protein would be 6 egg whites & 1 yolk w/ the p/b, or 6/2 w/o the p/b

MEAL 2 11:30
Labrada Lo Carb Lean Body MRP
here's the stats on one:
230 calories
2 grams fat
42 grams protein
12 grams carbs

Is this a shake or bar? In any case, you need some fat & veggies in this meal. I suspect a shake...I'd add a tbsp flax to it. Don't forget your veggies....2 cups!

MEAL 3 2:30
either grilled chicken breast or grilled turkey breast (4-5 oz)
1/2 a medium sized sweet potato/yam

How much is 1/2 a medium SP? 4-5 oz would be good. No fat in this meal? P/B w/ your chicken, a little flax on the SP, etc.

MEAL 4 5:30
1 can tuna (water packed)
1 Tbs mayo

Shall I call you the anti-veggie girl? This is a good meal...but needs fresh vegetables! 2 cups....easiest thing to do when you're busy is to make up a huge salad, mix it w/ 1 tbsp olive oil, 1 tbsp flax & 2 tsp apple cider vinegar, put it in the fridge and take out two cups w/ each meal!

MEAL 5 8:45 or 9:00 (this is the after gym meal)
Protein shake with ice and banana
I know I have to let that banana go. It's just so yummy. But I'm willing now.
The protein powder I use has 3 grams carbs in it. Is that ok?

Switch the banana for some frozen strawberries. You also need fat here too! 1 tbsp flax or 3 tbsp heavy whipping cream will work

Where's Meal 6? It's not that bad, I think adding the fat will bring up your calories and give you some more energy, the veggies are absolutely necessary! I also think you'd do better, feel better, w/ 6 meals instead of 5!

 

[nikegurl]

thanks! i'll get some flax and go back to eating veggies. i had been for about....umm......2 days.

do you think the 12 g of carbs in the meal #2 shake is a problem?

also for my after gym whey shake - that powder has 3 grams of carbs per serving. i like it a lot. is that ok?

would meal #6 be protein and veggies and fat again?

 

[nikegurl]

besides flax i need to pick up one of those food scales since i don't really know how much yam i'm eating in oz.

i also want to find a way to cook my eggs other then hard boiled. getting sick of that but they sure are portable that way. since i take them to work i can't exactly scramble them. (or maybe you can reheat in micro?)

you can find frozen strawberries that don't have sugar/syrup added?

w8 - i'm reading your journal and it looks like you switched eating plans in feb. have you been totally happy with the higher fat low carb? do you ever wonder if it's best or are you sure it has been for you?

thanks for the help.

 

[nikegurl]

veggies always seem like a pain.

what do you buy? are those salad mixes ok with the baby and mixed greens? i need simple and fast

 

[nikegurl]

also - how often do you carb up if you follow the low carb method?

 

[Chalcedony]

I only buy frozen strawberries.. they come whole and with no syrup or sugar... just plain frozen strawberries

 

[w8lifter]

do you think the 12 g of carbs in the meal #2 shake is a problem?

also for my after gym whey shake - that powder has 3 grams of carbs per serving. i like it a lot. is that ok?

It's likely that it's sugar, I'd finish it off and replace it w/ your other protein powder...the 3 grams of carbs in that are fine, whey naturally has a bit of carb + the sweetner.

would meal #6 be protein and veggies and fat again?

Yes protein & fat, veggies are okay here, if you're hungry.

besides flax i need to pick up one of those food scales since i don't really know how much yam i'm eating in oz.

Use cups....1/2 cup is about the same as 5 oz.

i also want to find a way to cook my eggs other then hard boiled. getting sick of that but they sure are portable that way. since i take them to work i can't exactly scramble them. (or maybe you can reheat in micro?)

Yes...they can be reheated...or eat 'em cold!!!

you can find frozen strawberries that don't have sugar/syrup added?

Yes, individually quick frozen...read the labels, no sugar!

veggies always seem like a pain. what do you buy? are those salad mixes ok with the baby and mixed greens? i need simple and fast

Ick, I wouldn't buy that shit, it's made w/ crappy lettuce and no real vegetables. Get spinach, brocoli, green pepper, celery, cucumbers, made a salad! No Pain, no gain baby!

also - how often do you carb up if you follow the low carb method?

If you keep your active carbs under ~30 grams daily, coming only from protein/fat sources such as nuts & p/b (don't count your veggies or fibre grams) then you should have a carb up twice a week or every 4 days. This should be done in the last meal and consists of:

1 banana
1/2-1 cup old fasioned oats
4-6 oz sweet potato
1 tbsp of fat...p/b, butter, flax, etc

This is done in the last meal to avoid any carb cravings after eating carbs & so you don't get all groggy from the seritonin boost, and you won't store it as fat cause you're so depleted.

If you're taking slow-burning carbs daily, such as you are, keep them at ~75-80 grams (25-30 in each of 3 meals) then you do not need a bi-weekly carb up.

w8 - i'm reading your journal and it looks like you switched eating plans in feb. have you been totally happy with the higher fat low carb? do you ever wonder if it's best or are you sure it has been for you?

I'm in the best condition of my life and it's all due to Dr. Pain and this diet! Bulk or cut...I'm a fat-burner baby!

Whew! That was a mouthful

 

[nikegurl]

THANK you so much. It's amazing that you'll help this much when you have a show coming. I'm going to "rip off" some of your eating ideas from your journal.

I must not be eating enough. I'm getting around 1300 calories most days and I'm 5'9" weighing 136. I will not fear food....

Can you tell me about the fiber supp you use? What is it and do we need it? (or is it one of those things where you'll know if/when you need it lol)

what's your fav protein powder? i like the SportPharma Just Whey but 2 scoops only has like 23 grams protein in it

 

[nikegurl]

are mustard and ketchup allowed in small amts?

bet there's too much sugar in ketchup but would be nice on the eggs.....

 

[w8lifter]

The yolks will add flavour to the eggs, mustard's okay, ketchup's not. I love sportpharma, but it is annoying to have to use 3 scoops! I switch between that, Prolab & Sci-fit...depending on where I am when I need to buy protein, lol...I get a good discount on the sci-fit.

You should be getting enough fibre from the veggies & carbs, but if you need some, get no-sugar, unflavoured metamucil (or an equivalent) it's nasty shit on it's own so remember to put it in your shakes You can also use ground flax seed for fibre!

NOW! I can't believe how some girls survive on so little food! 1300 cals at your size is bad! I'm only 5'4", 115lb and I'm taking ~1600-1800 on a cut...and I'm starving and always want more food! Bring those cals up and you'll get better results!

 

[nikegurl]

no wonder i've been so hungry and weak. duh!

i'm afraid you've got a new groupie.

think that will get pornalized? i'll just sit back and see....