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Carb depletion

florencia

florencia

Banned
Hi girls!
I have enjoyed and learned so much from your posts. I am about to order Yohimburn and Thermorexin. Thanks to Bunny for the tip on Ulter...
By the way He was great also.
So I am planning to deplete carbs and I am not sure on how to do it.
I have the idea that eating egg whites, tuna and chicken will do, for protein intake, I am not sure how many calories a day, I was guessing 1200 would be fine. I am 121 lbs. and 5'5 19% BF estimate.. How many days do you recomend?
And how have you felt when you have done it? Thanks in advance for sharing.
 
Also, to make out a complete deplete/load schedule... your current diet and how long you have been on it has to be considered. Please give more info :)
 
The Shadow said:
why are you depleting??

Show??


Athletic event??
Click to expand...
I am depleting out of pure vanity..LOL
I am going to Ixtapa to a triathlon race with boyfriend and of course I want to look good. :p :heart:
 
Aries13 said:
Also, to make out a complete deplete/load schedule... your current diet and how long you have been on it has to be considered. Please give more info :)
Click to expand...
Hi Aries 13..
Here is my diet...
Meal one (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal two (160 cals)
4 egg whites
12-14 almonds

Meal three (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal four (235 cals)
100 gr chicken - brush with ¼ tbsp Olive Oil
1.5 Cups vegetables

Meal five (180 - 230 cals)
EAS Advantage Bar
- or-
1 Cup low fat cottage cheese
1 piece fruit

Meal six (150 cals)
2 egg white omelet with
1 oz low fat cheese
1 oz. chopped cooked chicken
¼ C vegetables (like onions, peppers, mushrooms)
I do not have the macros...sorry...
And I was thinking of just eating 1 can of tuna every three hours 5 times a day..I may be soooooooo wrong, If you can please guide me.
Thanks,
Florencia.
 
Florencia said:
Hi Aries 13..
Here is my diet...
Meal one (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal two (160 cals)
4 egg whites
12-14 almonds

Meal three (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal four (235 cals)
100 gr chicken - brush with ¼ tbsp Olive Oil
1.5 Cups vegetables

Meal five (180 - 230 cals)
EAS Advantage Bar
- or-
1 Cup low fat cottage cheese
1 piece fruit

Meal six (150 cals)
2 egg white omelet with
1 oz low fat cheese
1 oz. chopped cooked chicken
¼ C vegetables (like onions, peppers, mushrooms)
I do not have the macros...sorry...
And I was thinking of just eating 1 can of tuna every three hours 5 times a day..I may be soooooooo wrong, If you can please guide me.
Thanks,
Florencia.
Click to expand...

First of all -- great products you're ordering. :D Definitely the an awesome investment. Good for you! :rose:

Second -- I may be wrong on this, but it seems like you are simply looking to be your physical best shape, but not looking to compete anytime soon like some of the BB ladies around here.

Have you tried to log your food into fitday.com? I'm sure we'd all be curious to see what your macronutrient percentages are. Ideally, most of us aim to eat 40/30/30 every day (40% protein, 30% carbs, 30% fats)

When goals change (e.g. competitions or if you change your supplementation to the point where there is an ideal diet to maximize their effects), then you may want to change your ratios then.

What you'll find is that by eating 40/30/30, you are still 'cutting back' on carbohydrates, but you are more conscious about consuming the right amount of protein without overdoing it. Carbs should be those that are low on the glycemic index (but your diet shows that you are making wiser choices thus far).

1200 calories seems really low to me for your body type especially if you are training for a triathalon! Girl, you need to FUEL that hawt bod of yours! :D

*Bunny*, I think, consumes around 1800 calories a day to accomodate her active lifestyle. I am cutting right now (I am 40 lbs overweight though), but with all my activity, I'm STILL consuming 1600 cals a day -- so to me, all signs point to "EAT MORE"... but wait and see what the others here say.

Can you please tell us your activity level day to day? Exercise? Are you on your feet at work? We still need more info.

Welcome! :wavey:
 
T-Cake said:
First of all -- great products you're ordering. :D Definitely the an awesome investment. Good for you! :rose:

Second -- I may be wrong on this, but it seems like you are simply looking to be your physical best shape, but not looking to compete anytime soon like some of the BB ladies around here.

Have you tried to log your food into fitday.com? I'm sure we'd all be curious to see what your macronutrient percentages are. Ideally, most of us aim to eat 40/30/30 every day (40% protein, 30% carbs, 30% fats)

When goals change (e.g. competitions or if you change your supplementation to the point where there is an ideal diet to maximize their effects), then you may want to change your ratios then.

What you'll find is that by eating 40/30/30, you are still 'cutting back' on carbohydrates, but you are more conscious about consuming the right amount of protein without overdoing it. Carbs should be those that are low on the glycemic index (but your diet shows that you are making wiser choices thus far).

1200 calories seems really low to me for your body type especially if you are training for a triathalon! Girl, you need to FUEL that hawt bod of yours! :D

*Bunny*, I think, consumes around 1800 calories a day to accomodate her active lifestyle. I am cutting right now (I am 40 lbs overweight though), but with all my activity, I'm STILL consuming 1600 cals a day -- so to me, all signs point to "EAT MORE"... but wait and see what the others here say.

Can you please tell us your activity level day to day? Exercise? Are you on your feet at work? We still need more info.

Welcome! :wavey:
Click to expand...



Hi T Cake....
I was not specific I am just tagging along....
 
I'm going to say you're above 1200 calories. that meal that consists of 4 egg whites, 1/2C oatmeal and 1 tbsp flaxseed oil for example is more than 244 cals.

And she's 121lbs so you can't compare her calorie intake with Bunny's because Bunny is bigger than her and needs to eat more.

Also I don't think she's doing the triathalon, I think if I read it correctly that it's her boyfriend that's doing it, she wants to look good for vanity purposes, lol
 
Miss24k said:
I'm going to say you're above 1200 calories. that meal that consists of 4 egg whites, 1/2C oatmeal and 1 tbsp flaxseed oil for example is more than 244 cals.

And she's 121lbs so you can't compare her calorie intake with Bunny's because Bunny is bigger than her and needs to eat more.

Also I don't think she's doing the triathalon, I think if I read it correctly that it's her boyfriend that's doing it, she wants to look good for vanity purposes, lol
Click to expand...
Hi Miss24K;
You are an eye opener, I actualy thought I was right on target with the calories...
What do you think is wrong? Trainer gave me those calories and I beleived it! Darn! The only thing that is different is that I have 1 tbsp ground flax seed, and the oatmeal is plain "3 minute oats" I eat it raw with water and sweet & low.
Any suggestions? :qt:
 
As I told you earlier you really don't need to carb deplete. Just cut them before lunch and after dinner.

I agree with T-Cake you should learn to use Fitday.com so you can see what your real calories are each day.

Originally Posted by Miss24k
I'm going to say you're above 1200 calories. that meal that consists of 4 egg whites, 1/2C oatmeal and 1 tbsp flaxseed oil for example is more than 244 cals.
Click to expand...
She's only at 1257, so close enough. And that meal is only 266 so it's not that far off either.


It's a fairly good diet for someone not training for a tri. If you were then you'd be training in a Bunny-like fashion and need more calories. But for what you're doing it's good.
 
Ulter said:
As I told you earlier you really don't need to carb deplete. Just cut them before lunch and after dinner.

I agree with T-Cake you should learn to use Fitday.com so you can see what your real calories are each day.


She's only at 1257, so close enough. And that meal is only 266 so it's not that far off either.


It's a fairly good diet for someone not training for a tri. If you were then you'd be training in a Bunny-like fashion and need more calories. But for what you're doing it's good.
Click to expand...


I'm sorry :) it seemed on the low side to me
 
Miss24k said:
I'm sorry :) it seemed on the low side to me
Click to expand...

It is, but I don't think she's sqautting 225.

3 weeks ago, I thought I could cut on 8-10 x bodyweight and very low carbs. That was fine for the first week, when I wasn't training. Then I started my program, I squat 3x a week. My cals are now x10-12. I added cleans to my cardio routine, I will not be surprised if my cals go up to 1700.
 
Last edited:
Flor - you're welcome ...

Depending on what my GOAL is at the time, my cals will dip, zigzag etc ... b/c i try new things out & do it often ...

For the record I easily maintained at ~2500 last summer and I am 'bigger' now ...

Personally I think you will only see what works for YOU if you try some of the suggestions... if you want to deplete to 'experience' it, then I see no problem with that, no matter WHAT the goal ... BUT I wouldn't start playing around with that when you have no diea how your body will react esp. for an event you're planning on attending to look (as well as FEEL) good ...

There is some good info here... I have no other comments at this time

Thank you & happy hump day :)
 
Just to keep things in context here -- Buns - you gotta be honest when you look at cals burned vs your intake as well - you do wild amounts of cardio that would require the higher cals.

Flor - I think the diet you have listed is a good place to start - it takes a couple of weeks to adjust to any diet change - particularly a major one. Then see how you feel on that -- enough energy to train & stay awake during the day, feel energetic, sleep well? Then do you start to see some body composition changes -- bodyfat, weight (less emphasis on the weight), how your clothes fit, etc.

Then based on that you can adjust your carbs or total cals to fine tune what you are doing. If you are exhausted all the time after 2-3 weeks on this or your trainng sessions seem like they are suffering or you don't sleep well, then add more complex carbs. But give it some time to adjust- if this is a big change, then you will probably feel "off" for a few days or a week while your body adjusts, maybe starts to dump some of the garbage in your system - an example of this is when people clean up their diet and experience headaches - that is sort of a "detox" from the normal amount of processed sugars they are used to getting.

Also re: the eating tuna 5x/day -- dont' do that. Aside from how nauseating tuna will become by day 2, the amount of mercury in tuna can impact you as well as just an extremely limited diet -- you will be excluding a whole spectrum of things that your body needs to run efficiently. You can always starve yourself down, but any extreme you do w/ your will cause some sort of rebound action - be it problems due to lack of one of the nutrients your body needs or an accumulation of crap that in volume may cause other problems. The best way to do it is slow & steady w/ a balanced diet that is optimized to what you are trying to accomplish.
 
Sassy69 said:
Just to keep things in context here -- Buns - you gotta be honest when you look at cals burned vs your intake as well - you do wild amounts of cardio that would require the higher cals.
Click to expand...
With all due respect, my name was mentioned so I felt I needed to say something ...

When I first started the project Jan 05 for 12.5 weeks , I wouldn't call 3 days HIIT, one free day sat/sun if at all wild amounts of cardio ... per Shadows Project ...

If you are referring to now, I've been cutting on 1800-2200 cals, I put on more size & increased LBM while dropping bf with the amounts of cardio upon which you speak ...

I'm an engima ...

I'm not sure I had a point ...

*carry on Miss Sassy*

Sassy knows her stuff .. listen to her .. she's mah big sis
 
Just trying to keep the "maintained at 2500 cals" in context here....

The point is that when people talk about how many total cals they eat - its NOT a bad thing to eat more cals - the point is to fuel what you are trying to accomplish in accordance with where your body is at in its evolution and the daily volume of work / burn rate it has established or is establishing via consistency with small targeted changes towards a particular goal.
 
Hi to all!
Thanks for all the input IT IS WONDERFUL!
I know for you girls lifting heavy is an everyday thing I am just a novice or even a wimp compared to you guys! Whom I deeply admire!
I squat with 100 lbs...4 X 10,I actually touch a bench I put in between my legs...(Which I do to keep from not going down enough).. leg extension 100 X 10 then right away drop the weight to 45 and do 15 more reps...I do that 3 times the same with Leg Curl...and walking lunges with 50 lbs...I also do adductors and abductors ¿? Hope names are right with 170 lbs/190 4 X10....
I must admit I have only been eating meal one with carbs...
meal that consists of 4 egg whites, 1/2C oatmeal and 1 tbsp flaxseed oil for example is more than 244 cals.
And the other meals only protein...turkey or tuna, egg whites...I can see my BF lowering I can see my abs and veins in serratus section...
I will try to send you a picture to your private mails, if you wish to see it send me your e-mail...Sorry I dont post it here but I am a bit shy....maybe soon I will be able to show off like you girls!
THAT WOULD BE HEAVEN!
THANKS,
Flor...(Loved it when you used it!)
 
nycgirl said:
It is, but I don't think she's sqautting 225.
Click to expand...

I was referring to her calculations of her meal, I with Sassy on this 1 I think her calorie intake is about right for HER WEIGHT and her ACTIVITY LEVEL.

We can not compare her calories to other girls on here, our bodies are all different and thus need different amount of calories.

A good place to be at for cutting is around 10-12 x your body weight but again this also has to be adjusted depending on what you are doing, and how your body reacts.

Comparing Bunny's calories and hers are like comparing apples and oranges, Bunny NEEDS ALOT MORE FOOD, because of HER WEIGHT AND ACTIVITY LEVEL.

Just example since it was brought up Bunny maintains at 2500 cals, I bulk at 2500 to 3000 and I put on weight, lol I think you ladies know this. But my body is alot smaller(I'm 5ft tall, and right now I'm 112lbs, I lost 3 lbs since last week lol) and Bunny is what (5'9 or 5'10 and I think 160lbs) see how silly that sounds to compare us, just like it is to compare Flor to Bunny. Not to mention Bunny is alot more active that most.
 
Miss24k said:
I was referring to her calculations of her meal, I with Sassy on this 1 I think her calorie intake is about right for HER WEIGHT and her ACTIVITY LEVEL.
Click to expand...

That was the point of my post, it was based on her activity level.
 
Florencia said:
Hi to all!
Thanks for all the input IT IS WONDERFUL!
I know for you girls lifting heavy is an everyday thing I am just a novice or even a wimp compared to you guys! Whom I deeply admire!
I squat with 100 lbs...4 X 10,I actually touch a bench I put in between my legs...(Which I do to keep from not going down enough).. leg extension 100 X 10 then right away drop the weight to 45 and do 15 more reps...I do that 3 times the same with Leg Curl...and walking lunges with 50 lbs...I also do adductors and abductors ¿? Hope names are right with 170 lbs/190 4 X10....
I must admit I have only been eating meal one with carbs...
meal that consists of 4 egg whites, 1/2C oatmeal and 1 tbsp flaxseed oil for example is more than 244 cals.
And the other meals only protein...turkey or tuna, egg whites...I can see my BF lowering I can see my abs and veins in serratus section...
I will try to send you a picture to your private mails, if you wish to see it send me your e-mail...Sorry I dont post it here but I am a bit shy....maybe soon I will be able to show off like you girls!
THAT WOULD BE HEAVEN!
THANKS,
Flor...(Loved it when you used it!)
Click to expand...

LOL - just for the record, this ain't no weak -ass lifting ... :)

Flor (so cute!) -- do you find yourself tired or wiped out after these training sessions? I mean - is this diet giving you enough fuel to do what you do?
 
nycgirl said:
That was the point of my post, it was based on her activity level.
Click to expand...


I understand :), I just wanted to clarify my opinion I wasn't sure if I what I meant was clear in my post.
 
"Um, excuse me, teacher? Uh yes... what was the question again?"

I just got a headache reading this! :p

Start with fitday, Flor -- get the ratios of macronutrients down first (I agree with the post about tuna tuna everywhere... blech!) Maybe go online and find a site to calculate your BMR (basal metabolic rate) since it can at least give you an idea of what your body is burning daily when at REST. A good BMR calculator will also have you choose your activity level as well, which we all agreed WILL affect how much you should consume.

Now I know BMR calculators online may be just as accurate as the "Calories Burned" mark on your local gym treadmill (*note sarcasm here*) but it's a start. If I didn't have anyone to help me via Elite or elsewhere... I would, with my knowledge of physiology alone, would start there.

As for comparing people to *Bunny* (and sorry to involve you, Buns; you are just the most prominent and well-known example around as of late!) -- I actually meant for that to be a specific example of how activity level plays a HUGE role in how much to eat. I wasn't telling Flor to eat 1800 cals; I was just encouraging her to tell us more about her activity level so we could help to pinpoint a better calorie intake for you.

Just wanted to make it clear that I wasn't taking a shot in to the dark there -- I was just tryin' to help. :verygood: I had to do the whole guess-and-check method when losing my first 40 and then second 40 lbs... so I know what it's like to be "shy" and come to knowledgeable people for help.

Good luck, Flor. I'm sure you'll look great at the tri :heart: I'm really impressed with your lifts btw too, so don't call yourself a wimp! :D
 
Hi Sassy:
I actually feel my legs heavy the day I work them, It is funny but I do not accumulate lactic acid. It´s strange I am more in the heavy feeling and maybe a little sore, I hope I can explain myself well, it not sore as with lactic acid it´s like I can actually feel the muscle reparing itself...Sounds strange I know but I feel like ticking...LOL...like when you turn off your car after a long highway drive and you hear the engine tick...¿¿?? Well that´s the feeling...Ha ha ha...
I usually lift at 6:30 so by 13:30( And two meals ) I do feel tired, not dying tired, and my large meal is around 15:00, so I get back on track, and take a small siesta...Ja ja ja...
You know it girl! Mexico is the best place to live!
So in a nutshell...
I rest Mondays,
Tuesday Thrusday Saturday Lift...two days legs / Butt and one day Upper Body...The next week I do it vice versa Two days Upper Body, One day Legs / Butt.
The other days HITT and sometimes...when I am done with leg I may do 20 minutes elliptical...just to get them to leave the effect of blood only in legs, and get it going to the rest of the body!
I hope this all makes sense...I am so used to just speaking spanish...
You see even my vocabulary will be used once more...Ha ha ha...
How are you doing? Am I the only one with esteem problems?
Ha ha ha...
I will send picture [email protected]
Flor
 
Florencia said:
Hi Sassy:
I actually feel my legs heavy the day I work them, It is funny but I do not accumulate lactic acid. It´s strange I am more in the heavy feeling and maybe a little sore, I hope I can explain myself well, it not sore as with lactic acid it´s like I can actually feel the muscle reparing itself...Sounds strange I know but I feel like ticking...LOL...like when you turn off your car after a long highway drive and you hear the engine tick...¿¿?? Well that´s the feeling...Ha ha ha...
I usually lift at 6:30 so by 13:30( And two meals ) I do feel tired, not dying tired, and my large meal is around 15:00, so I get back on track, and take a small siesta...Ja ja ja...
You know it girl! Mexico is the best place to live!
So in a nutshell...
I rest Mondays,
Tuesday Thrusday Saturday Lift...two days legs / Butt and one day Upper Body...The next week I do it vice versa Two days Upper Body, One day Legs / Butt.
The other days HITT and sometimes...when I am done with leg I may do 20 minutes elliptical...just to get them to leave the effect of blood only in legs, and get it going to the rest of the body!
I hope this all makes sense...I am so used to just speaking spanish...
You see even my vocabulary will be used once more...Ha ha ha...
How are you doing? Am I the only one with esteem problems?
Ha ha ha...
I will send picture [email protected]
Flor
Click to expand...

Hey girl -- it sounds like you have things working just fine! If you are seeing progress then I would say don't touch the diet. If you've been runnign that diet or when you do run that diet for about 6 weeks, I would suggest revisiting it and maybe changing it some just to shock your body into respondign to something new.

One nice change you can make is to do a carb cycle - over a 3 day period vary your total complex carbs from say 150 g on day 1, 100 g on day 2, 50 g on day 3, then on day 4 repeat day 1. Don't worry about it now -- just suggeting that you make some changes to your diet after a while just to keep things moving. But that can be looked at around 6 weeks on that same diet, or if you notice that your progress is slowing down.

I can't imagine what you have self-esteem issues with -- I think we are all our own worst critics though. The important thing is to not let it hold you back! That's where all the girls here will give you all the support & confidence you need!
 
Miss24k said:
I understand :), I just wanted to clarify my opinion I wasn't sure if I what I meant was clear in my post.
Click to expand...
Miss 24K...
You have been wonderful...You should add diamonds to your K...
 
Sassy69 said:
Hey girl -- it sounds like you have things working just fine! If you are seeing progress then I would say don't touch the diet. If you've been runnign that diet or when you do run that diet for about 6 weeks, I would suggest revisiting it and maybe changing it some just to shock your body into respondign to something new.

One nice change you can make is to do a carb cycle - over a 3 day period vary your total complex carbs from say 150 g on day 1, 100 g on day 2, 50 g on day 3, then on day 4 repeat day 1. Don't worry about it now -- just suggeting that you make some changes to your diet after a while just to keep things moving. But that can be looked at around 6 weeks on that same diet, or if you notice that your progress is slowing down.

I can't imagine what you have self-esteem issues with -- I think we are all our own worst critics though. The important thing is to not let it hold you back! That's where all the girls here will give you all the support & confidence you need!
Click to expand...

Thanks Sassy! I will trust you! Bunny said you have heñped get where she is.,,,
i am trying to upload a picture of myself...only face...hope it works...
Lots of hugs...See you when I get back from IXtapa!
 
I was finally able to post my profile picture...so you know who you are talking to...LOL
I have no idea how you can look at it!
 
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