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- Thread starter jennifer778
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That right there is a dam nice leg workout sweettea. How did your lefs feel after?
jennifer778
New member
Legs felt good. You know you nailed it when you leave and your legs are shaking. Love it!
jennifer778
New member
Ok zed..diet. Looked back on some of my posts and found the awesome post that CG did about my caloric intake. So I know I should be eating about 1600-1700 calories a day. Right? Eventually trying to get up to 2200.
Can you give me a sample diet or meal
Plan just to see what kinds of things you would have me eating? How many meals? Protein intake should be 1 gram per body weight right?
Can you give me a sample diet or meal
Plan just to see what kinds of things you would have me eating? How many meals? Protein intake should be 1 gram per body weight right?
Dam 1700 seems low bit I will take your word for it.
OK I will lay out foods but not quantities as what a day would look like. But just so you know this is how I eat. I am not good at doing 5+ meals per day. I do real well at 3 or 4 so keep that in mind.
Beakfast
eggs with some kind of meat
1 pc multi grain bread with natty PB
coffee
Snak
Better Protein Bar
Lunch
glass of 2% milk
meat and cheese with or without 1 or 2 slices of multi grain bread
Dates
Maybe a snak
Shake or Better Protein Bar
Dinner
Big ass portion of meat usually beef, as in 16-20 oz cut of NYS or lean pork or chicken or turkey or fish
Something green big portion
Dates
Better Protein bar
Done for the day
This usually comes out to 3000-4000 cals with 300-600 grams protein.
So you will have to watch portion control. Fit day works very well for that. You may wanna forget the 2% milk.
With the eggs for me I use 2 whole eggs and then 4 or 5 whites.
Your caloric load is so small that for me that would be like my shake.
Here is what I put in my shake just for you understand,
2 scoops protein powder
20 oz 2% milk
1 tablespoon olive oil
1 heaped tablespoon natty PB
1 packet gelatine
As for the kind of foods you should eat and I feel this is prolly the most benefidial part of this for you, as follow
All/any lean meats
Beef, pork, poultry, fish, wild game meat, bison.
Whole eggs and egg whites
Hard boiled eggs make a gr8 snak
Mixed nuts but no penuts
Green, yellow and orange veggies
Small amounts of multi or whole grain breads
yogurt
low fat cottage cheese (2%)
milk 2%
Dates
Avacados
Natty PB
Olive oil
WATER
If you wanna gain weight add in brown rice.
Ask all you want as I knwo this is pretty broad. And continue to ask Cutie as she is an awsome resource. She just plain rocks!
And use RADAR too.
Feel free to keep asking if Im not answering what you want to know.
Zed...I've read some research lately suggesting that eating every 3-4 hours promotes better protein synthesis and that eating 4-5 meals a day is just as productive and may even be better then 7-8. A lot of the national level competitors that I follow are moving beyond some of the dieting methods we all "grew up with" and it's really fascinating to learn.
I think I had suggested 1700 calories for Jenn, initially, as she was only at 1400, so I figured she could start there and build on it. I thought she'd be sick to her stomach if she went right from 1400 up to say 2000 or 2200. Sort of a reverse dieting idea.
I think I had suggested 1700 calories for Jenn, initially, as she was only at 1400, so I figured she could start there and build on it. I thought she'd be sick to her stomach if she went right from 1400 up to say 2000 or 2200. Sort of a reverse dieting idea.
jennifer778
New member
You did great Zed. Thanks so much for responding. Great examples and thorough post. Just what I needed.
You all rock. Thank you everyone for all of your help. You're priceless...
jennifer778
New member
Zed...I've read some research lately suggesting that eating every 3-4 hours promotes better protein synthesis and that eating 4-5 meals a day is just as productive and may even be better then 7-8. A lot of the national level competitors that I follow are moving beyond some of the dieting methods we all "grew up with" and it's really fascinating to learn.
I think I had suggested 1700 calories for Jenn, initially, as she was only at 1400, so I figured she could start there and build on it. I thought she'd be sick to her stomach if she went right from 1400 up to say 2000 or 2200. Sort of a reverse dieting idea.
Cali..You can do no wrong in my opinion girl! I knew and remembered exactly why you suggested 1700 calories. And I think you're right. If I tried eating 2200 calories right now I'd probably puke. Although..I wonder sometimes if I might be eating that much....I've been starving lately
I stopped measuring and counting the last few weeks. Just needed a break from it. So I'll start back up. Thanks for your guidance and advice. Again, you've been another 'professor' to me in this arena. Appreciate it! How's your son? What are yalls plans for the holidays? Hopefully you made it through the day yesterday!!
jennifer778
New member
Push exercises yesterday....
Bench
Warm up with the bar...15 x 1
70 x 12 (2)
Incline dbl
25 x 12 (2)
Decline
65 x 12 (2)
OHP BBL
40 x 12 (2)
Close Grip
40 x 12 (2)
Bench Dips
12 x 3
Upright Rows (added these just for the hell of it)
40 x 12 (2)
Lateral Raise (another extra for fun)
15 x 12 (2)
Bench
Warm up with the bar...15 x 1
70 x 12 (2)
Incline dbl
25 x 12 (2)
Decline
65 x 12 (2)
OHP BBL
40 x 12 (2)
Close Grip
40 x 12 (2)
Bench Dips
12 x 3
Upright Rows (added these just for the hell of it)
40 x 12 (2)
Lateral Raise (another extra for fun)
15 x 12 (2)
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Great post Zed. Some good info in there. Starting with 4-5 meals for someone who is not used to eating like that is probably a good idea. Or you can force feed yourself like I do by the clock. Lol Good luck Jen.
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