Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Hi everyone!

Ash1978

Ash1978

New member
I found this place yesterday, and I freaking lovin' it so far! You girls seem great and the motivation here kicks butt!

A little about me: I'm Ashley, 29 yrs old, married, mother to two crazy boys & live in Tx.

Reason for being here: I started eating clean about 7 weeks ago, and haven't been able to lose any weight. I've actually gained weight and can't figure out what I'm doing wrong. A couple of yrs ago I lost 80 pounds with diet & exercise and have keep it off. But during the last year I started taking diet pills and didn't eat much to maintain my weight, which has really messed with my metabolism. I've always worked out at the gym at least 3 times a week, but starting 3 weeks ago I started getting up at 5:00am & going to the gym 5 times a week, and really been pushing myself. The reason I started eating clean is because was skinny, but skinny-fat, and was crabby & tired all the time. I can't take diet pills the rest of my life to maintain my weight, it's not healthy! But I'm have a really hard time with this weight gain since eating clean & not taking diet pills. I'm just really frustrated with all this. I'm working my butt of at the gym and eating right and not seeing results.

Anyways, sorry so long. And I hope you don't mind me jumping in! Can't wait to get know everyone!
 
Hi! I'm glad you realized what you did with the diet pills.

I also had to come to that conclusion myself - about 5 or 6 years ago when i was eating diet pills like candy. Not just the money it cost to keep poppin them, but I believe that its not the best for your heart so its best to just stop.

Anyway welcome! I'm Cindy :D
 
Hey Ashley!!!

Welcome to EF. I learn so much from these great people. The guys and gals alike are very knowledgable and will point you in the right direction.

Use the resources here and ask lots of questions. Do searches. Study what the successful people do and be a copycat!

Congrats on your weight loss. What a spectacular feat.

Molly
 
Welcome Ash

There are a lot of amazing women here

When you say clean diet, please give us a run down of your diet
 
Hi Cindy! I hear ya on the diet pills, nothing good comes from taking them. I feel much better since I've gotten off of them.

Thanks Molly! I've been reading up a storm since I found this place. There's so much to learn!
 
Ash1978 said:
Hi Cindy! I hear ya on the diet pills, nothing good comes from taking them. I feel much better since I've gotten off of them.

Thanks Molly! I've been reading up a storm since I found this place. There's so much to learn!
Click to expand...

Hi ash

I sent you a free 7day Platinum membership to help with your research here

take advantage of the enhanced Plat seach capabilities to dig tru the knowledge buried here. Also as you'll see there's lots of guys and gals who'll be here to answer your questions

have fun

Mava

p.s. throw up a nice big avatar pic while you're plat, since the regular member size is much smaller (you get to keep it once its up)
 
  • Like
Reactions: bw1
The eating clean diet I'm doing is by Tosca Reno. Here's an example of what I ate yesterday. I'm having a really hard time getting my calories up. I ate this yesterday and felt horrible all day long.

M1: (Post Workout) Muscle Milk
M2: 1/2 cup of oats w/ 1-scoop of protein powder, wheat germ & flaxseeds
M3: 4oz Grilled chicken breast, 1/2 brown rice & large salad
M4: Apple w/ 1 TSP of natural PB & 4-Egg whites.
M5: 4oz grilled chicken, salsa & black beans
M6: 4 oz Grilled chicken, 1/2 cup brown rice & salad.

Total Calories - 1538
Total Protein - 142
 
that is a great diet.
I'm sure some of the pros will come in and give their comments.
But it looks awesome
 
I'm loving the diet so far. I've never eaten so much in my life. When I first started I didn't pay any attention to the calorie part (and the book doesn't recommend counting calories), but since I was gaining weight I read that it wasn't because I was getting enough calories in. So I upped them, the only problem is that I can't keep my calories up like that everyday. It makes me feel sick & bloated all day. Plus, I was stressing myself out about getting all the calories in, which made me not want to do the diet. So for now, I just decided to still eat clean, eat every 2-3 hrs, & listen to my body.
 
Welcome Ashley :)

These ladies & gents are super knowledgable!! You'll get all the help you need, fo sho.

I got the eat clean cookbook ( recommended in Oxygen mag) & theyre are amazing recipes in there too, plus one of the mod's has a cookbook, i havent purchased it yet, but it sounds promising.
Just keep doing what your doing sistah, it takes time. Consistancy & dedication pay off in the end.
<3 LG
 
localgirl said:
Welcome Ashley :)

These ladies & gents are super knowledgable!! You'll get all the help you need, fo sho.

I got the eat clean cookbook ( recommended in Oxygen mag) & theyre are amazing recipes in there too, plus one of the mod's has a cookbook, i havent purchased it yet, but it sounds promising.
Just keep doing what your doing sistah, it takes time. Consistancy & dedication pay off in the end.
<3 LG
Click to expand...

I just got the eat clean diet cookbook & have only made a couple of things. But there's some great looking dishes in there. I tried to make the protein bars, but they didn't come out right for some reason, they ended up tasting like arse (I've never tasted ass, I'm just sayin)..lol

And I hear on it taking time. I know I'm doing the right thing but eating healthy but I'm to the point where I'm just so frustrated. I've gained 6 pounds while eating clean, and on my 5'1" frame it shows everywhere. I hate putting in 100% and not getting anything back...KWIM?
 
Ash1978 said:
I just got the eat clean diet cookbook & have only made a couple of things. But there's some great looking dishes in there. I tried to make the protein bars, but they didn't come out right for some reason, they ended up tasting like arse (I've never tasted ass, I'm just sayin)..lol

And I hear on it taking time. I know I'm doing the right thing but eating healthy but I'm to the point where I'm just so frustrated. I've gained 6 pounds while eating clean, and on my 5'1" frame it shows everywhere. I hate putting in 100% and not getting anything back...KWIM?
Click to expand...


Haha, arse hey? I can only imagine. I got a really good protien bar recipe from an issue of Oxygen, its delicious, I'll post it for you tomorrow, if you like.

I absolutely love Tosca's ( sp?) books. But from my own experience, my body dont handle carbs well, I tryed everything imaginable & was gaining weight too, so I cut down big time on ALL starchy carbs ( oatmeal, bread, rice) and Im already noticing a big difference.
After a good hard workout I may have a piece of sprouted toast w/ hummas w/ my egg whites, but only then, not any other time. Seems to be working for me.
Also, youve gotta remember, the scale lies! You could be putting on weight from working out, muscle, hun :)

Are you getting a sufficiant ammount of sleep? At least 7 hours, I imagine it could be hard w/ kids...

Keep truckin' sistah! Diet is key..took forever for that to get thru my head, haha..but its true.
 
  • Like
Reactions: AAP
I would love for you to post it if you have a chance, thanks!

I was thinking about trying to cut back my carbs a bit to see if that helps. I feel so bloated all the time & I'm pretty sure it's because of the carbs. Do you know how many grams of carbs I should be having?

I get about 7 hours of sleep a night since I've started getting up at 5:00am to workout. Sometimes 6, but mostly 7. I need more sleep though, I've been dragging in the evenings.

Thanks so much for you reply, I'm hanging in there and trying to stay postive. This weight and BF has to budge sooner or later.
 
Molly, I noticed in your siggy that you're getting TT done? I had one done about 8 months ago, and it was the best thing I've ever done for myself! Good luck to ya!
 
I will definately remember to bring that recipe into work tomorrow so I can post it 4 ya girl! :)

You know, your carb question should be left for someone a little more knowledgble to answer, Im fairly new to tweaking my diet & Ive tryed numerous things & I agree, I find carbs def. bloat me & make me drag ass.

I believe 7 hours is the recommended time for us 20+'s to get. Are you taking any supp's?
Maybe post your diet & one of the mod's can critique it for you.

I'm sure if your eating clean & within the right range of macro's & bustin' your behind @ the gym you will see results.
 
Hey~
Sorry, I didnt see that you already posted your diet! Sorry, sometimes I dont read so good..lol

I heard muscle milk is very high in sugar...????? :heart:
 
localgirl said:
Hey~
Sorry, I didnt see that you already posted your diet! Sorry, sometimes I dont read so good..lol

I heard muscle milk is very high in sugar...????? :heart:
Click to expand...
I use the "muscle milk light". 7 grams carbs and only 3 grams sugar.


Ash welcome to ef girl. I am the mod with the cook book. Feel free to ask me for a recipe in a pm. I have a nack for making healthy recipes to things you never thought you could eat again. I would give you a free plat but i see my wing man beat me to it. We take care of our own around here so if there is ever anything you need feel free to ask. Discounts,info,talk, it don't matter I can ether help or know some one who can.
 
Hi and welcome

1. Step away from the scales. It's hard but when you are on the leaner side, weight doesn't mean much. It is useful if you are 50-100 lbs overweight, but if not, nope.

My weight can flutuate as much as 7 lbs in a 24 hour period due to hydration, glycogen stores......

BBers and MMA fighers lose 10-20 lbs in dehydration to compete or make a weight class.

That's water not fat.

2. If you have been on diet pills (what exactly are diet pills BTW, like what was in them), your metabolism is going to be all confused and messed up.

If you have been taking them for years, and not eating much for years, then don't expect insta-miracles in weeks.

The body's hormonal homeostatic mechanism works over months.

3. If you want to look great and be healthy for life, it is all about lifestyle changes and enjoying the whole process/the ride while doing the changes.

4. Really, there is no magical combination of carbs and/or fats. Carbs may not be making you bloated, I would experiment with different sources. Root vegetables like sweet potatoes, baby new potatoes, parsnips, turnips, swede/rudabaga, squashes may suit you more. Whey protein is also a BIG culprit in bloat for a lot of people.

You may be more suited to one particular diet than another, I do think there are biochemical variables that have people function better on higher or lower carbs or fats, but don't automatically think 'carbs are bad'. That is just the current trend in the whole diet/fitness industry. Not all carbs are equal.

You may want to start taking a digestive enzyme supplement. Again, if you haven't been eating much, and just started eating clean, your digestion is not going to be as efficient.
 
Keep in mind that eating too little often is as bad as eating too much when you are trying to shed fat. Your body hits a starvation survival mode and sort of hordes all the fat it can. (The body is an amazing machine at self survival)

Also, Tats had great advice on the enzyme tip. I do that quite often when I am trying to grow because it really does help your system out overall and efficiency is the key in body transformation efforts.
 
Tatyana said:
Hi and welcome

1. Step away from the scales. It's hard but when you are on the leaner side, weight doesn't mean much. It is useful if you are 50-100 lbs overweight, but if not, nope.

My weight can flutuate as much as 7 lbs in a 24 hour period due to hydration, glycogen stores......

BBers and MMA fighers lose 10-20 lbs in dehydration to compete or make a weight class.

That's water not fat.

2. If you have been on diet pills (what exactly are diet pills BTW, like what was in them), your metabolism is going to be all confused and messed up.

If you have been taking them for years, and not eating much for years, then don't expect insta-miracles in weeks.

The body's hormonal homeostatic mechanism works over months.

3. If you want to look great and be healthy for life, it is all about lifestyle changes and enjoying the whole process/the ride while doing the changes.

4. Really, there is no magical combination of carbs and/or fats. Carbs may not be making you bloated, I would experiment with different sources. Root vegetables like sweet potatoes, baby new potatoes, parsnips, turnips, swede/rudabaga, squashes may suit you more. Whey protein is also a BIG culprit in bloat for a lot of people.

You may be more suited to one particular diet than another, I do think there are biochemical variables that have people function better on higher or lower carbs or fats, but don't automatically think 'carbs are bad'. That is just the current trend in the whole diet/fitness industry. Not all carbs are equal.

You may want to start taking a digestive enzyme supplement. Again, if you haven't been eating much, and just started eating clean, your digestion is not going to be as efficient.
Click to expand...



took the words right out of my mouth.
 
No Cook Protein Bars (makes 9):Chef:

1 1/2 cup dry oatmeal

2 scoops chocolate whey protein

2 tbsp flaxseeds or hemp seeds

1 cup nonfat dry milk (powdered)

1/4 cup natural peanut butter

1/2 cup water (approx.)

1 tsp vanilla

Directions:

1. Spray an 8×8 inch square baking pan with nonstick cooking spray; set the pan aside.

2. In a large bowl, combine the oatmeal, whey powder, flaxseeds and nonfat dry milk, mix together.

3. In a seperate bowl, whisk together the peanut butter, water and vanilla. Add the peanut butter mixture to the dry ingredients and stir to form a sticky dough. Stir or knead in the raisins.

4. Using wet hands or a rubber spatula sprayed evenly with cooking spray, spread the mixture evenly into the prepared 8 inch pan. Freeze for 1 hour (or refrigerate for several hours) until mixture is firm enough to cut. Cut into 9 squares.

Nutritional Information Per Serving

Calories 260,

Total Fats: 7g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 23mg, Sodium: 125 mg,

Total Carbohydrates: 34g, Sugar: 12g, Dietary Fiber: 4g,

Protein: 15g

:heart: I used different protien powder, strawberry is really good as a sub for the choc. & instead of rasins I used unsweetened cranberries! YUMMY!
 
localgirl said:
Hey~
Sorry, I didnt see that you already posted your diet! Sorry, sometimes I dont read so good..lol

I heard muscle milk is very high in sugar...????? :heart:
Click to expand...

Yeah, I drink the Muscle Milk Light. That stuff is sooo good too.
 
Tatyana said:
Hi and welcome

1. Step away from the scales. It's hard but when you are on the leaner side, weight doesn't mean much. It is useful if you are 50-100 lbs overweight, but if not, nope.

My weight can flutuate as much as 7 lbs in a 24 hour period due to hydration, glycogen stores......

BBers and MMA fighers lose 10-20 lbs in dehydration to compete or make a weight class.

That's water not fat.

2. If you have been on diet pills (what exactly are diet pills BTW, like what was in them), your metabolism is going to be all confused and messed up.

If you have been taking them for years, and not eating much for years, then don't expect insta-miracles in weeks.

The body's hormonal homeostatic mechanism works over months.

3. If you want to look great and be healthy for life, it is all about lifestyle changes and enjoying the whole process/the ride while doing the changes.

4. Really, there is no magical combination of carbs and/or fats. Carbs may not be making you bloated, I would experiment with different sources. Root vegetables like sweet potatoes, baby new potatoes, parsnips, turnips, swede/rudabaga, squashes may suit you more. Whey protein is also a BIG culprit in bloat for a lot of people.

You may be more suited to one particular diet than another, I do think there are biochemical variables that have people function better on higher or lower carbs or fats, but don't automatically think 'carbs are bad'. That is just the current trend in the whole diet/fitness industry. Not all carbs are equal.

You may want to start taking a digestive enzyme supplement. Again, if you haven't been eating much, and just started eating clean, your digestion is not going to be as efficient.
Click to expand...

I know I should stay away from that dang scale, but since I'm eating a lot more than I use to, I'm so scared to gain the weight back. I've gained weight since eating clean and that's hard for me to accept. I worked so hard to lose 80 pounds and the scale has a mental hold on me and won't let me go.

I took phetermine for the last 6-8 months to help maintain my weight loss. I have no idea what's in them, but I'm sure it's not good.

I ready for this lifestyle change, I really am! I enjoy eating and mentally I feel better & have more energy. It's just that after doing this for almost 8 weeks & only seeing your weight go up & no changes what so ever in your body gets really frustrating. I even started getting up at 5:00am to make sure that I get my workouts done 5 times a week. I just feel like I'm not doing something right to not see any results yet.

I will keep an eye on that Whey protein & see if that's what making me feel so bloated & gassy. I never thought of that being the reason. I don't feel lean at all, I feel more squishy & bloated in the last couple of weeks and can't figure out why.

I hear ya on the carbs. I went on a low carb diet and that's how I lost 80 pounds. So now that I'm tracking what I eat & when I see I've eat around 100 carbs or so, I gringe. There all good carbs and I try to remind myself that.

digestive enzyme supplement - I don't know what this is or what it does. I will look into it though!

Thank you for you reply! And I don't mean to sound like a baby, it's just really frustrating to see the scale go up & no results when I've been busting my arse.
 
Good morning back at ya squatmonkey!

AAP - When I first started eating clean I was told not to count calories, just to eat every 3-4 hours. But, since I was gaining weight and read it was because I probably wasn't getting enough calories in & that my body was in starvation mode. I started tracking them and even though I feel like I eat all day long, I still only get anywhere from 1000-1400 calories a day, which still isn't enough. I don't know how I can eat anymore food without making myself sick!

Tat - Thanks for the links, I will check them out!

bw1 - I have a love/hate thing with the scale and have been trying to stay off of it, but it's not working. I'm thinking about giving it to a friend for awhile so I can't weigh myself.

Localgirl - Thanks for posting that! Those sound yummy and I will definitely give those a try!
 
No sweat Ash.
They are delicious. I make them for myself & the man for the week. :heart:

If your worried about your whey protien, do you think maybe your lactose intol.?
I was feeling the same way , so I switched protiens up, the one I have now is like 99% lactose free, its amazing. I LOVE it. No more bloat.

What is it you took to lose 80lbs?
Is it an over the counter pill?
Oh & congrads on the weight loss, thats huge! You should be SOO proud of yourself :)
 
I don't think that I'm lactose intol, dairy products have never bothered me before. I will keep and eye on that Whey and see if it's causing the bloating and gas.

I actually lost 80 pounds by doing a low carb diet and exercise. I didn't start taking the diet pills until after I lost all the weight. I started taking them to maintain my current weight loss.

And thanks, it wasn't easy to lose, but I knew I could do it if I really wanted to. I'm the type of person that once I make up my mind about something, I stick to it. Just like with eating clean and losing these 10 pounds that I've gained over the last couple months. I will not give up, I just need to figure out what I'm doing wrong and keep at it.
 
Ash1978 said:
I don't think that I'm lactose intol, dairy products have never bothered me before. I will keep and eye on that Whey and see if it's causing the bloating and gas.

I actually lost 80 pounds by doing a low carb diet and exercise. I didn't start taking the diet pills until after I lost all the weight. I started taking them to maintain my current weight loss.

And thanks, it wasn't easy to lose, but I knew I could do it if I really wanted to. I'm the type of person that once I make up my mind about something, I stick to it. Just like with eating clean and losing these 10 pounds that I've gained over the last couple months. I will not give up, I just need to figure out what I'm doing wrong and keep at it.
Click to expand...

You'll be able to lose it lady! No sweat..well..probably lots of sweat..lol
The last 10lbs is the hardest to lose they say.
Good luck to yah! :heart:
 
I know eventually something has to happen. 8 weeks a& no change is killing me though. I'm letting it get me down. When I see changes, then it makes me want to try harder and keeps me going...KWIM?

And I have a question about cardio. I've read so much that I've gotten myseld confused. I do at least 3 days of a 45 mins spinning class. Is that enough for me or do I need to do more?
 
Ash1978 said:
I know eventually something has to happen. 8 weeks a& no change is killing me though. I'm letting it get me down. When I see changes, then it makes me want to try harder and keeps me going...KWIM?

And I have a question about cardio. I've read so much that I've gotten myseld confused. I do at least 3 days of a 45 mins spinning class. Is that enough for me or do I need to do more?
Click to expand...

I would say thats enough to maintain. People have different views on cardio. Some think more is better, some think less is suffice.

Personally, my cardio depends on what Im training at the gym. I have 1 day dedicated to just cardio - 45-60 min. cardio & abs.
The rest of the week we usually only do 30 min. except leg nights , only 20 min. on those nights.
So I do cardio 6x a week & do see results from it.
 
Hi Ash, Welcome!

You're diet is not bad, but not great. For starters 2 cups of brown rice is a lot. Assuming you're not 6' tall.
I'd suggest varying your carbs as well as your protein. Also if you are going to have Muscle Milk protein shake, make it light Muscle Milk. The regular is best for a man when he'd have more calories in one sitting.
Yams, vegetables, oats are great. Stay away from bars since they have fillers. You want to lose fat/gain muscles; not gain fat.

Drink lots of water and stay away from soft drinks and juices.
Have about 5 meals a day..

Any questions, please ask..
 
localgirl said:
I would say thats enough to maintain. People have different views on cardio. Some think more is better, some think less is suffice.

Personally, my cardio depends on what Im training at the gym. I have 1 day dedicated to just cardio - 45-60 min. cardio & abs.
The rest of the week we usually only do 30 min. except leg nights , only 20 min. on those nights.
So I do cardio 6x a week & do see results from it.
Click to expand...

When you say maintain, do you mean to maintain my weight? I'm wanting to lose around 10-15 pounds.
 
thandie said:
Hi Ash, Welcome!

You're diet is not bad, but not great. For starters 2 cups of brown rice is a lot. Assuming you're not 6' tall.
I'd suggest varying your carbs as well as your protein. Also if you are going to have Muscle Milk protein shake, make it light Muscle Milk. The regular is best for a man when he'd have more calories in one sitting.
Yams, vegetables, oats are great. Stay away from bars since they have fillers. You want to lose fat/gain muscles; not gain fat.

Drink lots of water and stay away from soft drinks and juices.
Have about 5 meals a day..

Any questions, please ask..
Click to expand...

I've cut down on my brown rice, actually I haven't eaten any all week. And when I do, I do it at lunch time. And the Muscle Milk that I drink is the light one. I'm in love with that stuff! No soft drinks or juices for me, I'm all about some water.

I'm just struggling with getting enough food in for the day. I feel like I eat sooo much, but then when I enter my food in sometime I will only have 1200 calories in. I don't know what to do about that. When I eat more than that, I'm miserable all day because I'm so full and feel bloated.

Thanks so much for the reply!
 
Ash1978 said:
I've cut down on my brown rice, actually I haven't eaten any all week. And when I do, I do it at lunch time. And the Muscle Milk that I drink is the light one. I'm in love with that stuff! No soft drinks or juices for me, I'm all about some water.

I'm just struggling with getting enough food in for the day. I feel like I eat sooo much, but then when I enter my food in sometime I will only have 1200 calories in. I don't know what to do about that. When I eat more than that, I'm miserable all day because I'm so full and feel bloated.

Thanks so much for the reply![/QUOTE


Can you post your stats? Not sure if you already have. Am on iPhone.
how much you weight?
how tall?
what's your goal? And I might be able to help better.
Click to expand...
 
Weight - 131
Height - 5'1"
My goal is to lose 10-15 pounds, but I don't want to be skinny fat, I want to have mucsle definition. I love the lean look.
 
Ash1978 said:
Weight - 131
Height - 5'1"
My goal is to lose 10-15 pounds, but I don't want to be skinny fat, I want to have mucsle definition. I love the lean look.
Click to expand...

well u r definitely not eating enough calories. i estimate your BMR to be about 1375. u shouldnt go below this, even when dieting. u will need to pick one of the two goals u have laid out and stick with that first.

to lose bodyfat and gain weight simultaneously can be very difficult, especially when natural. usually results are mediocre at best. so i recommend either concentrating on getting your bf level down where u want or try to build some muscle. then work on the other. i think u will be happier with the results. since it soulds like u r having difficult eating enough food how about start with the bf goal first?
 
If I have to pick one over the other, I would say that I would want to get my BF down, then work on building muscle.

On the calories - How do I make myself eat that many without going too high in fats..ect? I'm starting off in macros at 40/40/20, is that a good starting place for me? I really think the reason that I've gained weight is because my body is in starvation mode and is storing the fat. I have to figure out a way to eat more!
 
Ash1978 said:
If I have to pick one over the other, I would say that I would want to get my BF down, then work on building muscle.

On the calories - How do I make myself eat that many without going too high in fats..ect? I'm starting off in macros at 40/40/20, is that a good starting place for me? I really think the reason that I've gained weight is because my body is in starvation mode and is storing the fat. I have to figure out a way to eat more!
Click to expand...

Do you eat every 2-3 hours? Ive noticed since Ive been cutting the carbs out, Im eating more fats (( good)) nuts, nat.pb etc. flaxseed, hemp seed ( i swear by this stuff,its fantastic).

Do you use fitday.com to keep track? I read that you can do a really low cal. diet ( 1200 cal.) for only up to 4weeks.Just for that extra kick to help lose the last 5-10lbs. if your around 130-135lbs.
 
localgirl said:
Do you eat every 2-3 hours? Ive noticed since Ive been cutting the carbs out, Im eating more fats (( good)) nuts, nat.pb etc. flaxseed, hemp seed ( i swear by this stuff,its fantastic).

Do you use fitday.com to keep track? I read that you can do a really low cal. diet ( 1200 cal.) for only up to 4weeks.Just for that extra kick to help lose the last 5-10lbs. if your around 130-135lbs.
Click to expand...

+1 healthy fats are the easiet way to get more cals at 9 per gram.
 
You should have a balance diet of protein, carbs abs fats.
Because you're only 5'1 and 131lbs, I'd be careful not to eat too much fat.
Right now, you're not eating enough food.
Try having 5 meals per day. It doesn't mean to stuff yourself 5x; it means to have 5 small meals even spaced.
Scrambled eggs & oatmeal
Salad with grilled chicken
chicken or turkey or beef with brown rice or sweet potato
Fish with vegetables.
Protein drink if you're on the run
You can make pancakes with egg whites and oats.
sweet potato muffins.

If you can count your calories it might help, since at this stage you can't eyeballed the portions.
Try buying a scale (I know its tedious)That way you know what you're eating and you wont be guessing.
I remember when I started I had no idea what I was doing. People were telling me to have 5-6 meals a day, but I was over eating and finally got a nutritionist. I'm giving you what I've learned from him. I never guess what I'm eating. I know exactly what goes into my body and I get the results I'm looking for.
 
localgirl said:
Do you eat every 2-3 hours? Ive noticed since Ive been cutting the carbs out, Im eating more fats (( good)) nuts, nat.pb etc. flaxseed, hemp seed ( i swear by this stuff,its fantastic).

Do you use fitday.com to keep track? I read that you can do a really low cal. diet ( 1200 cal.) for only up to 4weeks.Just for that extra kick to help lose the last 5-10lbs. if your around 130-135lbs.
Click to expand...

I eat about every 3-4 hours or so. I've been tapering off my carbs later in the day, and I'm hoping that helps some. I'm keeping my macros at 40/40/20 right now, I'm going to give it another week & if nothing changes then I will see what I need to do & change it up.

I use thedailyplate.com to keep track. I'm eating about 1200 calories now, and it's not working so far. I don't know why it's so hard for me to lose weight.
 
GUARDIAN said:
+1 healthy fats are the easiet way to get more cals at 9 per gram.
Click to expand...
I'm keeping my fats at about 20%, should it be higher? Sorry to ask so many questions, I'm just trying to get this all figured out.
 
thandie said:
You should have a balance diet of protein, carbs abs fats.
Because you're only 5'1 and 131lbs, I'd be careful not to eat too much fat.
Right now, you're not eating enough food.
Try having 5 meals per day. It doesn't mean to stuff yourself 5x; it means to have 5 small meals even spaced.
Scrambled eggs & oatmeal
Salad with grilled chicken
chicken or turkey or beef with brown rice or sweet potato
Fish with vegetables.
Protein drink if you're on the run
You can make pancakes with egg whites and oats.
sweet potato muffins.

If you can count your calories it might help, since at this stage you can't eyeballed the portions.
Try buying a scale (I know its tedious)That way you know what you're eating and you wont be guessing.
I remember when I started I had no idea what I was doing. People were telling me to have 5-6 meals a day, but I was over eating and finally got a nutritionist. I'm giving you what I've learned from him. I never guess what I'm eating. I know exactly what goes into my body and I get the results I'm looking for.
Click to expand...

This was my menu today. I cook most of my food on Sun and since it's Friday I'm short on healthy food, so I had to do with what I had. So tell me what you think.

M1: EAS protein shake (low carb)
M2: Banana & 5 egg whites (out of oats)
M3: Taco salad. Which has lettuce, black beans, ground turkey & FF catalina dressing.
M4: 4oz Grilled chicken breast & grilled squash & 1/2 cup of brown rice
M5: Tuna fish w/ 1 tsp of FF mayo, 1-whole egg & pickles
M6: 6 almonds

I started using thedailyplate.com to track my food, and it's helping me a lot. It's a pain, but I need to be able to take a good look at my food & see where I'm going wrong. I bought a scale a about 2 weeks ago & weigh all my food now because I was thinking that maybe my portions were too big.

I saw that they have a boot camp thing at the gym. And I'm thinking about doing it. It says they can help lower BF & the trainer will provide a nutrition book with the food I need to eat. Maybe that's what I need. I was hoping I could do this myself, but obviously I need help.
 
Your diet is nice and healthy girl. on the mayo check out smart balance brand. They have a omega fats mayo which is good for you and its taste soooo good.
 
I might have to check out the Smart Balance brand myself too. I love the regular Kraft Mayo and I used to make my own Mayo but it wouldn't keep nearly as long.
 
Donnie Darko said:
I might have to check out the Smart Balance brand myself too. I love the regular Kraft Mayo and I used to make my own Mayo but it wouldn't keep nearly as long.
Click to expand...
Great idea. I am going to add home made mayo to my book. I will also add the ways to keep it longer. :)
 
Ash1978 said:
This was my menu today. I cook most of my food on Sun and since it's Friday I'm short on healthy food, so I had to do with what I had. So tell me what you think.

M1: EAS protein shake (low carb)
M2: Banana & 5 egg whites (out of oats)
M3: Taco salad. Which has lettuce, black beans, ground turkey & FF catalina dressing.
M4: 4oz Grilled chicken breast & grilled squash & 1/2 cup of brown rice
M5: Tuna fish w/ 1 tsp of FF mayo, 1-whole egg & pickles
M6: 6 almonds

I started using thedailyplate.com to track my food, and it's helping me a lot. It's a pain, but I need to be able to take a good look at my food & see where I'm going wrong. I bought a scale a about 2 weeks ago & weigh all my food now because I was thinking that maybe my portions were too big.

I saw that they have a boot camp thing at the gym. And I'm thinking about doing it. It says they can help lower BF & the trainer will provide a nutrition book with the food I need to eat. Maybe that's what I need. I was hoping I could do this myself, but obviously I need help.
Click to expand...



Excellent!!!
You're doing great! As Needto said, change the Mayo (if you need to have it). Even ff is really not healthy.
Your macros should be 125p 75-100 (with 100 once a week) 25 fat.
Then, check how much you're losing at that point and I can re-adjust it for you. You don't want to lose too much too fast or not enough.

The boot camp you're doing at the gym is great. You'll learn a lot in the process and it might give you a good kick start.
 
needtogetaas said:
Your diet is nice and healthy girl. on the mayo check out smart balance brand. They have a omega fats mayo which is good for you and its taste soooo good.
Click to expand...
I will definitely check that out. I have the smart balance PB, and love it!
 
thandie said:
Excellent!!!
You're doing great! As Needto said, change the Mayo (if you need to have it). Even ff is really not healthy.
Your macros should be 125p 75-100 (with 100 once a week) 25 fat.
Then, check how much you're losing at that point and I can re-adjust it for you. You don't want to lose too much too fast or not enough.

The boot camp you're doing at the gym is great. You'll learn a lot in the process and it might give you a good kick start.
Click to expand...

Thanks I will keep my macros at that and see how it goes! And I'm pretty sure I'm going to try the boot camp, it looks fun and it might be what I need to really challenge myself.

Have a good weekend!
 
Ash1978 said:
I'm keeping my fats at about 20%, should it be higher? Sorry to ask so many questions, I'm just trying to get this all figured out.
Click to expand...

i wouldnt be too concerned about the fat percentage as long as they are good fats.
 
MaraNatha Organic is the PB I use in everything. Its totally delicious imo.

Personally, my fats & protien ratio is pretty high, and my carbs stay below 100.

Are you taking any supp's to help w/ fat loss?

Cheers :) LG
 
localgirl said:
MaraNatha Organic is the PB I use in everything. Its totally delicious imo.

Personally, my fats & protien ratio is pretty high, and my carbs stay below 100.

Are you taking any supp's to help w/ fat loss?

Cheers :) LG
Click to expand...

No, no supp's. There's soo many out there and I haven't a clue which ones work & don't. Are there any that you would suggest?
 
So I hurt my freaking foot pretty bad yesterday. I was trying to learn how to wake board. After about 30 mins of trying I finally got it. But the wake board was too big for my feet and they had to really strap my ankles in tight so my feel wouldn't slip out. Well, big mistake. My feel went one way I went another, and jacked up my right foot. It sucks, this means no gym for me - hell I can't even walk. I go to the doctor today to get it checked out. Hopefully I won't be down for long....
 
Ash1978 said:
So I hurt my freaking foot pretty bad yesterday. I was trying to learn how to wake board. After about 30 mins of trying I finally got it. But the wake board was too big for my feet and they had to really strap my ankles in tight so my feel wouldn't slip out. Well, big mistake. My feel went one way I went another, and jacked up my right foot. It sucks, this means no gym for me - hell I can't even walk. I go to the doctor today to get it checked out. Hopefully I won't be down for long....
Click to expand...

that is how i am. i get hurt more outside the gym than in. i have given up most sports as a result so that it doesnt interupt my schedule.
 
I have yet to hurt myself at the gym. I'm such a outdoors girl & stay very active, this is actually the first time I've hurt myself doing something like this. I will definitely have to be more careful. If I would have just stayed on the boat with my girlfriends and just chilled this would have never happened. But no, not me, I gotta get out there with the boys & try to hang...lol
 
Ash1978 said:
I have yet to hurt myself at the gym. I'm such a outdoors girl & stay very active, this is actually the first time I've hurt myself doing something like this. I will definitely have to be more careful. If I would have just stayed on the boat with my girlfriends and just chilled this would have never happened. But no, not me, I gotta get out there with the boys & try to hang...lol
Click to expand...


Just stay off your foot for a while. better to let it heal correctly. :)
You dont wanna end up messin' your sh*t up even more!

Nothin' wrong w/ hangin' with the boys girlie! :qt:
 
Just got back from the doctor. I sprang both ankles & fractured my right one. I have to go get a walking boot for my right ankle and keep the left one wrapped up. She said that I will be down for at least 3 weeks if not more. This seriously sucks arse.

And I love hanging with the boys but it usually gets me introuble..lol
 
Ash1978 said:
Just got back from the doctor. I sprang both ankles & fractured my right one. I have to go get a walking boot for my right ankle and keep the left one wrapped up. She said that I will be down for at least 3 weeks if not more. This seriously sucks arse.

And I love hanging with the boys but it usually gets me introuble..lol
Click to expand...

yikes. not fun. hope it feels better soon
 
Ash1978 said:
Just got back from the doctor. I sprang both ankles & fractured my right one. I have to go get a walking boot for my right ankle and keep the left one wrapped up. She said that I will be down for at least 3 weeks if not more. This seriously sucks arse.

And I love hanging with the boys but it usually gets me introuble..lol
Click to expand...


Take it easy then girl!
Hope you feel better soon :heart:
 
These are oats pancakes and Sweet potato muffins I make:

PANCAKE-1 oz old fashioned oats
½ cup egg whites
2 tbls fat free cottage cheese
Cinnamon and vanilla In blender –
makes two pancakes which is one low carb serving.Pro-18g, carb-7g, fat-0.5g (Pam olive oil spray)Top with fat free/sugar free syrup


Sweet potato Muffins

In a bowl mix

8 oz sweet potato I first bake them in the oven the mash them into like mash potatoes.
2 cups dry oat meal
1 cup egg whites
1 whole egg
1 tbsp of vanilla
Cinnamon
1/4 cup splenda

Get a muffin pan with 12 and spray with pam
Cook at 350 for 30 minutes

Comes out to 18 carbs per muffin.

Bummer! Feel better about your foot..
 
thandie said:
These are oats pancakes and Sweet potato muffins I make:

PANCAKE-1 oz old fashioned oats
½ cup egg whites
2 tbls fat free cottage cheese
Cinnamon and vanilla In blender –
makes two pancakes which is one low carb serving.Pro-18g, carb-7g, fat-0.5g (Pam olive oil spray)Top with fat free/sugar free syrup


Sweet potato Muffins

In a bowl mix

8 oz sweet potato I first bake them in the oven the mash them into like mash potatoes.
2 cups dry oat meal
1 cup egg whites
1 whole egg
1 tbsp of vanilla
Cinnamon
1/4 cup splenda

Get a muffin pan with 12 and spray with pam
Cook at 350 for 30 minutes

Comes out to 18 carbs per muffin.

Bummer! Feel better about your foot..
Click to expand...
aaahh haaa i found you. :)
 
needtogetaas said:
aaahh haaa i found you. :)
Click to expand...


Silly you!!
I posted it here first thinking I was posting at "Bored with diet" :p

You can steal it!!
 
Ash1978 said:
Just got back from the doctor. I sprang both ankles & fractured my right one. I have to go get a walking boot for my right ankle and keep the left one wrapped up. She said that I will be down for at least 3 weeks if not more. This seriously sucks arse.

And I love hanging with the boys but it usually gets me introuble..lol
Click to expand...

ouch! :worried:
 
Ash1978 said:
The eating clean diet I'm doing is by Tosca Reno. Here's an example of what I ate yesterday. I'm having a really hard time getting my calories up. I ate this yesterday and felt horrible all day long.

M1: (Post Workout) Muscle Milk
M2: 1/2 cup of oats w/ 1-scoop of protein powder, wheat germ & flaxseeds
M3: 4oz Grilled chicken breast, 1/2 brown rice & large salad
M4: Apple w/ 1 TSP of natural PB & 4-Egg whites.
M5: 4oz grilled chicken, salsa & black beans
M6: 4 oz Grilled chicken, 1/2 cup brown rice & salad.

Total Calories - 1538
Total Protein - 142
Click to expand...

For post workout you don't want to have fat. Muscle milk has a high fat amount. The fat will slow down the absorption of the refuel of the glycogen into the muscle.

You should stick to a whey protein + mix in some gatorade or fast carb. Your muscles will soak this up and it will be more beneficial for your results.
 
sessa said:
For post workout you don't want to have fat. Muscle milk has a high fat amount. The fat will slow down the absorption of the refuel of the glycogen into the muscle.

You should stick to a whey protein + mix in some gatorade or fast carb. Your muscles will soak this up and it will be more beneficial for your results.
Click to expand...

MM is ok PWO as long as you split the MM out from your glycogen replenishment. if u take gatorade, waxy maize, or some other high glycemic food source immediately for PWO then wait 15-20 minutes to have your MM.
 
Thanks :) I've been down about it the last 2 days. Any results that I could have seen (if any) is gone now because I will be down for awhile. When I started eating clean and going to the gym, I didn't expect huge changes in 2 months, but I figured I would have seen some kind of changes by now. I need it to keep me going...

Oh well, there's nothing I can do about it right now anyways. I need to suck it up. I guess now is a really good time to start focusing on my eating.

And I'll be at the lake again this weekend, but no skiing or wake boarding for me! I'll be sitting my fat ass on the boat & you can bet I will have a coke zero with vodka, or maybe two... :)
 
Ash1978 said:
Since I'm not able to work out right now, should I lower my calories some? Or keep them the same?
Click to expand...

i would lower the carbs some. if u eat like u r still training it wont take long b4 u dont look like u train anymore :(
 
Ash I just read this whole thread and was so excited for you until I got to the end and saw you hurt yourself! That really sucks big time. I hope it heals quick so you can get back in the gym.
 
Thanks Beachboy! My feet already feel so much better. I got up this morning at 5:00 and went to the gym for a little while & worked my upper body. I haven't been to the gym in over a week & couldn't stand it anymore!
 
holy crap, Ash - hope you're ok! Do try to do something - I got injured in Iraq two years ago and am JUST now starting to get the excess weight off and even try to train like I used to. That two years off blew everything I had gained (positive gains) - now I am having to deal with all those negative gains!! (pounds) Good luck...guess you can do upper and arms, right? :-) [being positive]
 
Ash1978 said:
Thanks Beachboy! My feet already feel so much better. I got up this morning at 5:00 and went to the gym for a little while & worked my upper body. I haven't been to the gym in over a week & couldn't stand it anymore!
Click to expand...

It's a good idea you go to the gym and work the upper body, or it might take energy and determination to drag yourself back there. I advise you to keep going. If you do, you won't miss a bit about going to the gym. When you feel you're ready to work your whole body, you will already be there.

My gym is my other home. Nothing stops me from going there. If I can't work my upper body, I work my lower. If I'm recuperating from something, I go and walk. If I don't do that, I get used to being away and that's the last thing I want..
 
You must log in or register to reply here.

Similar threads

J
I love lifting as a female, but not getting far
Replies
8
Views
763
SteveMobsterG
SteveMobsterG
C
How to use Tirzepatide for Fat Loss
Replies
7
Views
692
ROIDDERS
ROIDDERS
W
how do you use growth hormone for anti aging?
Replies
9
Views
564
chesty
chesty
T
Females steroid use for gym rat
Replies
11
Views
2K
Arabian
Arabian
P
Using Trenbolone to build up some strength
Replies
5
Views
142
2Thick
2Thick
Top Bottom