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phosphatidyl serine

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clar

New member
Im trying to cut for a contest in 6 weeks and it seems like I have hit a plateau. I think my cortisol levels are elevated so i was thinking of taking phosphatidlyl serine. What do you guys think of this? I am on winstrol 10 mg. that I just started and I know that helps with keeping you anabolic. My trainer has me doing 2 hrs of interval stairmill training a day on top of working out. And low carbs, which I insisted on because I am allergic to almost every carb out there and it causes inflammation. Wouldn't matter so much on a daily basis but when Im trying to lose the carbs make me look swollen. What is strange is that I have more energy on this diet than a higher carb diet. Anyway, do you think this will help combat the effects of possibly overtraining. I trust my trainer and do everything she says. But I do know my body is tired and its holding on to fat. We have tried to jump start it too with more calories and it backfired on us.
Thanks so much!
 
Glutamine is also meant to help with cortisol.

Have you tried taking a few days off training and cardio?
 
We tried having a cheat meal to boost leptin levels but it just seems like im holding on to fat in the lower stomach. My trainer wont let me take days off the only day i get off is sunday and thats if I have done all my cardio for the week. I take glutamine 5x a day too. Im starting to stress about it which I know that doesn't help. I would appreciate any suggestions...
 
So you are doing 2 hours of cardio in addition to your weight training EVERY DAY? .... and you are 6 weeks out?

Am I understanding this correctly?
 
Tatyana said:
Glutamine is also meant to help with cortisol.

Have you tried taking a few days off training and cardio?
Click to expand...

if you think it b/c of cortisol..vitamin C is supposed to help too. In my opinion, Vitamin C is the most cost effective cortisol reducing supplement by far. Research indicates that when consumed in dosages of 1 gram (1000mg), 3 times a day, cortisol levels are reduced. Therefore, I take it at my three main meals: breakfast, lunch and dinner,

also dont't overdue cardio as some of the ladie on this board have advised me before. i'm sure you've seen people do hours and hours of cardio per day with little to no results( Tat had a nice artical about this somewhere). These people find that anything they eat seems to turn into fat. The reason for this is because too much cardiovascular or aerobic exercise increases cortisol levels and as you know by now, cortisol loves to eat muscle and deposit body fat.

anyways thats all i can think of why your cortisol levels might be high....

but the problem is the time crunch i suppose, only 6 weeks..
 
clar said:
Im trying to cut for a contest in 6 weeks and it seems like I have hit a plateau. I think my cortisol levels are elevated so i was thinking of taking phosphatidlyl serine. What do you guys think of this? I am on winstrol 10 mg. that I just started and I know that helps with keeping you anabolic. My trainer has me doing 2 hrs of interval stairmill training a day on top of working out. And low carbs, which I insisted on because I am allergic to almost every carb out there and it causes inflammation. Wouldn't matter so much on a daily basis but when Im trying to lose the carbs make me look swollen. What is strange is that I have more energy on this diet than a higher carb diet. Anyway, do you think this will help combat the effects of possibly overtraining. I trust my trainer and do everything she says. But I do know my body is tired and its holding on to fat. We have tried to jump start it too with more calories and it backfired on us.
Thanks so much!
Click to expand...

What are you competing in? how much bf% do you currently have and how much do you need to be?

I don't know much about phosphatidlyl serine, but if you are in overtraining mode at 6 weeks out it is either 1/ you will not get to your target at competition or 2/rest for a couple of days.

I know your trainer if focused at having your best, but one or two days rest at this point won't harm you. But if you continue at that rythm you will loose muscle and retain water.

What is your diet like at this point? You can try carb cycling.

For lowering cortisol levels you can try BCCAs or Liquid Carnitine.

By the way there is still time to revamp your weak points for your competition.
 
clar said:
We tried having a cheat meal to boost leptin levels but it just seems like im holding on to fat in the lower stomach. My trainer wont let me take days off the only day i get off is sunday and thats if I have done all my cardio for the week. I take glutamine 5x a day too. Im starting to stress about it which I know that doesn't help. I would appreciate any suggestions...
Click to expand...

Wow!
 
nikkita said:
what are you competing in? How much bf% do you currently have and how much do you need to be?

I don't know much about phosphatidlyl serine, but if you are in overtraining mode at 6 weeks out it is either 1/ you will not get to your target at competition or 2/rest for a couple of days.

I know your trainer if focused at having your best, but one or two days rest at this point won't harm you. But if you continue at that rythm you will loose muscle and retain water.

What is your diet like at this point? You can try carb cycling.

For lowering cortisol levels you can try bccas or liquid carnitine.

By the way there is still time to revamp your weak points for your competition.
Click to expand...

+1
 
Thanks everyone for your comments...Yes I do cardio 6X60 min am and 6x60 min pm. It just went up to that. It has progressed over the weeks. I am now 5 weeks out. I train 6 days a week each body part 2x. I do feel overwhelmed, but i don't argue because I have seen the girls my trainer has gotten ready in the past and I trust her. This is for a figure competition.
My diet changed this week to a carb roll of 0-0-50-25. Protein is around 200 grams. Hardly any fat besides my omega 3 and tilapia. My body is very carb sensitive. That is why the carbs are so low. And I am allergic to rice potatoes all I have on my carb days are gluten free oats and veggies. Before I started training with her I was always on low carb and very lean. Then she wanted me to eat tons of carbs and gain muscle so along with that came fat. She says I have the perfect X frame I just am holding on the that last bit of fat around the midsection. I have noticed since figured out my allergies and went to 0 days my stomach and really went down. I am at about 18% right now. But I have a lot of muscle and you can see the definition there. I will be starting nolvadex soon so i think that will help too. And I have been on winstrol a week so that is helping with keeping the muscle while dieting. I take vitamin C 2x a day so i think i will bump it up to 3...and I do take lots of glutamine and bcaa's.
I don't know if I have high cortisol I just thought maybe since I don't know what else it could be.
 
I started contest prepping 16 weeks out as far as cleaning up the diet...Clen was started 10 weeks out for 4 weeks and off two weeks and then will start again at 4 weeks out. It didn't seem to effect me that much. I take lipodrene on days off which has ephedra in it. I just started to try yohimbe hcl yesterday. It is coming off just so slowly im scared I wont be ready. I feel like Im doing everything I know to do. Any advice is appreciated.
 
clar said:
I started contest prepping 16 weeks out as far as cleaning up the diet...Clen was started 10 weeks out for 4 weeks and off two weeks and then will start again at 4 weeks out. It didn't seem to effect me that much. I take lipodrene on days off which has ephedra in it. I just started to try yohimbe hcl yesterday. It is coming off just so slowly im scared I wont be ready. I feel like Im doing everything I know to do. Any advice is appreciated.
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The thing is when you pay someone for a contests prep IMO your paying them to take the stress off you. All you do is follow the directions if what they did does not work for you and you do not place where you wanted then the next contest you can make a change. The only caution I have there is when taking drugs for me I take what I know I am comfortable with and have done before. Me personaly I know I am carb senstive and that is why typically I do my own prep and follow keto style diets but that is only after a few preps did I figure that out. There is no magic here if it is coming of keep going following the plan. Once you get to two weeks out you should be pretty close to stage ready. If your not ready then you can do a later contest or keep giving it and see things tell the end.
 
Wow... Your trainer is killing you. Cardio AND bodyparts TWICE a day at 6 weeks out?

Is this your first contest?... and all of this work for FIGURE? Where you don't have to be ripped to shreds?

Believe it or not, 6 weeks is A LOT of time to drop a bit of bodyfat. As I said, this isn't bodybuilding where you have to be big and ripped nor is it fitness where you have to be fairly big and pretty ripped while doing crazy acrobatics and strength moves.

You started contest prep at 16 weeks out and you are only down to 18% bf? Where were you when you started?

Would you mind posting up a pic? How has your bf% been determined?

I am not trying to discourage so please don't take my questions the wrong way. I also question the use of so many drugs so late in the game it seems just to try to crunch for a competition. There is no such thing as an anabolic that will help you cut bf (as you seem to know by your comment that it is only to hold onto mass while doing so much cardio and such strict dieting). Winstrol can be a NASTY drug. It dries your joints and has been known to cause some bad sides in some women.

I really REALLY question your trainer's prep. QT is right in that a trainer is supposed to alleviate stress. You are paying them for their expertise, otherwise you could do it on your own. I dunno...

Also recognize please that you gain knowledge of not only how to do things each contest prep but how NOT to do them. I do hope that this (meaning the contest) will be a positive experience for you.
 
This is my first figure show....I began training in Jan. and had to put on as much muscle as possible. I think my trainer just thought that this certain diet works for most people, but found out that it didn't work for me and wouldn't change it until a week ago after she saw how discouraged I was getting. I know my body very well and knew that my body wont lose while eating even moderate amounts of carbs. The whole time she just thought I had a distorted view of carbs and that I needed the energy for all the cardio. I do feel exhausted though...but I thought that was how you were suppose to feel? I had my body fat tested by a dexa scan at 6 weeks out and I had lost 5% from 12 weeks out..
I will try to post a picture I only have one right now and its of my legs. I haven't had any side effects yet from the winstrol but I told her as soon as I see any I am going off. I am seeing changes I just feel like I can never make her happy. I do everything she tells me to even when I don't agree. I really want to do well in this show so I guess I will just have to stick it out for another 41/2 weeks...Thanks everyone for you comments. Don't worry your not offended me so please any advice is appreciated.
 


This picture was taken at 2 weeks ago so I have lost some of that junk up in my thighs...My bodyfat is pretty evenly distributed over my body. I will take more soon of my upper body.
 
clar said:


This picture was taken at 2 weeks ago so I have lost some of that junk up in my thighs...My bodyfat is pretty evenly distributed over my body. I will take more soon of my upper body.
Click to expand...




The picture didn't come out. Maybe is only on my end..??

BTW, it appears your metabolism is overworked and instead of making progress, is not moving. You might need a rest before it gets out of hand.
Looking forward to seeing your picture..
 
thandie said:
The picture didn't come out. Maybe is only on my end..??

BTW, it appears your metabolism is overworked and instead of making progress, is not moving. You might need a rest before it gets out of hand.
Looking forward to seeing your picture..
Click to expand...

^^ What she said +1.

Tatyana and Thandie are seasoned veterans when it comes to contest prep. I used to compete a bit but that was back in the day.

I will tell you what my trainer said when I first met her. (I interviewed several before I hired her.) She asked me, "So you are doing an hour of cardio two times a day, several times per week and you are ten weeks out? What you gonna do when you are 2 weeks out - 6 hours of cardio 3 times a day EVERY day?!"

Bottom line is that the human body adjusts very quickly. Contest prep is a very tricky thing. Everybody's body reacts differently to different foods and different activity levels. However, EVERYBODY'S body will eventually adjust to certain activity levels and you will have to keep doing more and more just to maintain your bf. Ever see fat aerobics instructors? They have to do more and more cardio, then begin to eat less tearing down their mass LOWERING their metabolism, vicious downward spiral.

6 weeks is still A LOT of time. And if you don't make it on time for this contest, surely there will be another a few weeks further out.

TAKE A REST... Your metabolism may just thank you. :)

May I ask who recommended the winstrol?

How old are you and how long have you been lifting in general?

We all learned the hard way, through our mistakes. IMHO if you are PAYING a trainer than you should see better result than what you have posted here.

We are all looking forward to seeing your pics. :)
 
How long of a rest do you think 2 days? I haven't had any days off hardly except sunday and thats if all my cardio is done. I am starting too feel sick too. My trainer recommended the winstrol. I have been lifting since I was 18 but got serious about it when i was 23. I am 25 now. Let me know if that picture came out because its showing on my computer...Thanks again.
 
clar said:
How long of a rest do you think 2 days? I haven't had any days off hardly except sunday and thats if all my cardio is done. I am starting too feel sick too. My trainer recommended the winstrol. I have been lifting since I was 18 but got serious about it when i was 23. I am 25 now. Let me know if that picture came out because its showing on my computer...Thanks again.
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Is best to take two days off unless you're at the tail end of your comp, like 3-4 weeks. Then you work 5 days a week, if needed.
But, I believe you have been working this hard for quite a while, right?
I'm sorry, but you need TIME off from doing anything in order for your metabolism to recover. Forgive me, but who is this trainer? She's hurting you!
I know you want to finish this contest. You have 6 weeks to go?
I'd take a couple of days off. If you feel better, then go back to 5 days a week and if you don't feel better, take off till you recover. Your health is more important then ONE show.

Upload the picture on Photobucket, then paste the link on your page.
 
What Thandie said 100%.

The trainer sounds like he/she is beating you into the ground, not helping you prepare for a show. Yea, you are supposed to feel fatigued but not like you want to die and NOT at 6 weeks out. You are only down to 18%bf that is considered athletic and not the severely low bf that is necessary in order to be competitive for bbing. If you feel like this at 18% totally hydrated how do you think one could survive getting down to sub 10% AND dehydrated? You would never make it to the stage!!!

Your health is more important than any show - PERIOD.
 
BIKINIMOM said:
What Thandie said 100%.

The trainer sounds like he/she is beating you into the ground, not helping you prepare for a show. Yea, you are supposed to feel fatigued but not like you want to die and NOT at 6 weeks out. You are only down to 18%bf that is considered athletic and not the severely low bf that is necessary in order to be competitive for bbing. If you feel like this at 18% totally hydrated how do you think one could survive getting down to sub 10% AND dehydrated? You would never make it to the stage!!!

Your health is more important than any show - PERIOD.
Click to expand...

OMG, you're doing BB? and you are at 18%BF? you can't make it in 6 weeks. You're killing yourself for nothing. I'm guessing whatever approach your trainer used is the wrong one.
I'm sorry, but I'm very concern. I'm a competitor and I naver had to do that much work. I'm tired, don't get me wrong, but I don't get really tired till the last week.
NEVER get dehydrated BTW! Don't let anyone talk you into that. The week before the show and the day of the show I drink 1 1/2 gallon of water and my muscles are beautifully hydrated and full. NEVER stringy!!
 
Im not doing BB its figure...and I am drinking water. I would rather not name my trainer because she is a well known ifbb pro. Anyway, I think I will take two days off and see how I feel. I agree I shouldn't feel like Im being beat into the ground. I still have 5 weeks to do that cardio. I just feel bad for going against what she says..Im not telling her. Where Is photobucket?
 
clar said:
Im not doing BB its figure...and I am drinking water. I would rather not name my trainer because she is a well known ifbb pro. Anyway, I think I will take two days off and see how I feel. I agree I shouldn't feel like Im being beat into the ground. I still have 5 weeks to do that cardio. I just feel bad for going against what she says..Im not telling her. Where Is photobucket?
Click to expand...

Good, what a relief! You're doing Figure.
I didn't mean "who your trainer actually is" LOL. It was a figure of speach.
Don't feel guilty, is your life!

Yes, take a couple of days off, and if you can just rest and sleep and allow your body to recup would do you good.

Go to photobucket.com. Register with an ID and password, follow directions of how to upload your pics, then click on the picture you want, copy the link on top and paste it on your page. Wala!
 
Sorry if I gave the wrong impression about what she is competing in. What I was trying to say is that NO ONE should feel THAT FATIGUED at 18%bf. Hell, if that was the case no one would live to step out on stage for a bodybuilding or fitness comp where you have to be more muscular and far leaner in order to be competitive.

I understand your reservations about going against your trainer's guidance but you already had misgivings or you would not have questioned her advice. Bottom line is not everyone has *the answer* for every other body. It is YOUR MONEY and more importantly YOUR BODY. Rest a few days, I am thinkin that if you tweak this *just right* you might still make your show in time. Or as we said before, surely there will be another competition a few weeks later that you can do instead?
 
Thanks Im taking today and tomorrow off...and I will work on those pictures. I appreciate all your help.
 
I have that same damn problem. I think it is genetics. I just can't get rid of the belly fat. I also have a little belly pocket of fat under the belly button. I hate it. I have tried every diet with my trainer. keto, low carb, moderate carb....
I have also tried lots of cardio, no cardio....
I have even used the fat burning creams and B12 injections. And I have come to the conclusion if I want it gone it will have to be sucked out. So I just get my self as lean as I can everywhere else and on show days I try to stand taller to stretch out the abs so the fat pocket is harder to see.
 
 
Sessa Im sorry to hear you go through the same thing...it sucks. I haven't always been this way just lately thats why I was wandering about my cortisol levels. Let me know if you figure anything else out besides getting it sucked out. What do b12 injections do?
 
By the way those picture were taken around 6 weeks out when I wasn't on zero carbs. Im now 4 1/2 out and have lost some since then. I will be taking more pictures this friday.
 
You have a good basic shape but if I am being honest I think you should pick a later contest 6 weeks is a long time but if you want to place well you will need more like 8-10 weeks.
 
clar said:
http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01575.jpg

http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01574.jpg

http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01573.jpg

http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01568.jpg

http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01570.jpg

http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01571.jpg

http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01572.jpg
http://i461.photobucket.com/albums/qq332/oklahomaprincess/IMG01573.jpg

Please let me know if these pictures didn't turn out... I appreciate any feedback
Click to expand...


Yes the pictures came out.

What show are you doing? Are you doing amateur? I'm sorry to tell you, but you're not lean enough. Not in 5 weeks. However, is possible that you're doing this for the first time and want to have the experience so the next time you can do better.
If you look at my thread "June competition preparation" two days before the show I had a meltdown because I thought I didn't look ready. The thing is we never know who's going to be at these shows. It might be someone who looks great or not.

My question is what is your diet like? because all the cardio in the world and all the suplements will not make you lean unless your diet is spot on.
If you have any other questions please ask. I would really like to help you. I am so upset at your coach!!!!!!
 
Thanks girls for being honest. I think I will try my hardest and see how I turn out and decide right before the show. I already bought a suit and my trainer seems to think I will be ready so we will see. My diet is a carb roll of 0 - 0 -50 - 25. I just started this diet right after those pictures and have seen a major difference even in a week and a half.

Here is a typical day for me.

60 min stepmill
Meal 1: 2 scoops isopure protein shake(no carbs) 50 protein
Meal 2: 6 oz chicken with zucchini
Workout
Meal3: Same as meal 1
Meal4: 4oz tilapia zucchini
60 min stepmill
Meal5: same meal 4
Meal6: same meal 4&5
Before bed: same as meal 1

That was a zero day, on 50 day I add 25g of carbs from oatmeal at meal 1 and 2, on 25 day I add oatmeal at meal 1 only.

This diet has really been working for me in the last week. I just am getting worn out from all the activity I think.
Please let me know what you think
 
clar said:
Thanks girls for being honest. I think I will try my hardest and see how I turn out and decide right before the show. I already bought a suit and my trainer seems to think I will be ready so we will see. My diet is a carb roll of 0 - 0 -50 - 25. I just started this diet right after those pictures and have seen a major difference even in a week and a half.

Here is a typical day for me.

60 min stepmill
Meal 1: 2 scoops isopure protein shake(no carbs) 50 protein
Meal 2: 6 oz chicken with zucchini
Workout
Meal3: Same as meal 1
Meal4: 4oz tilapia zucchini
60 min stepmill
Meal5: same meal 4
Meal6: same meal 4&5
Before bed: same as meal 1

That was a zero day, on 50 day I add 25g of carbs from oatmeal at meal 1 and 2, on 25 day I add oatmeal at meal 1 only.

This diet has really been working for me in the last week. I just am getting worn out from all the activity I think.
Please let me know what you think
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Just my 2 cents but it is not all the cardio more the insulin roller coaster. If you would do a keto style diet you would feel more energy as you would be burning ketons. Also your cardio could switch to something less high impact as on a keto diet best to aim not to get your heart rate about 120 beats. I think with that style diet you would have a better chance of being in the shape you need to place well. If you want to do it as learning experience I totally understand that too.
 
can you give me an example of a keto diet? and what do you mean by insulin rollar costar im not eating many carbs?
 
clar said:
can you give me an example of a keto diet? and what do you mean by insulin rollar costar im not eating many carbs?
Click to expand...

True what I mean is more that your not eating a lot of carbs even on your carb up days will which will mean you feel like crap even when carbing up as it is not a true carb up it like eating just enough to kick you out of keto.

This is the palumbo diet it is what I follow for prep

DIET #1 for 2 days…then follow DIET #2 for 1 days…….then REPEAT

DIET #1
MEAL #1
12 egg whites
MEAL #2
35g Whey protein in water+ice
MEAL #3
6oz chicken with 1-cup asparagus or green beans
MEAL#4
6oz white fish (fluke, flounder, tilapia, sole, ect.) with a green salad with vinegar & mustard (no olive or macadamia nut oil)
MEAL #5
35g Whey protein in water or 10 egg whites

DIET #2
MEAL #1
2 whole (OMEGA-3) Eggs with 5 egg whites
MEAL #2
35g Whey protein with 1 tablespoon all natural peanut butter
MEAL #3
6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
MEAL #4
5oz salmon or swordfish with a green salad (no tomatoes, red peppers, or carrots) with 1 tsp of Olive Oil or Mac Nut Oil and vinegar
MEAL #5
35g Whey with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 5 whites

Cheat meal once per week (in place of meal #5).
 
Do you eat carbs in your cheat meal? Would you suggest a cheat meal even if your behind the 8 ball and need to lose faster? Do you have more energy on this diet? It sounds like something I am interested in cause I don't do well with carbs. Thanks for your help!
 
clar said:
Do you eat carbs in your cheat meal? Would you suggest a cheat meal even if your behind the 8 ball and need to lose faster? Do you have more energy on this diet? It sounds like something I am interested in cause I don't do well with carbs. Thanks for your help!
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SuperQ will fill you in on her diet, but I wouldn't suggest a cheat meal when you need to lose and are so close to comp. I personally have a cheat meal months away from com. You need to be spot on at this point..
 
Thats kindof what I was thinking...I feel fine on no carbs anyway and shes right about moving in and out of ketosis...and maybe i wouldn't have to kill myself on the intesity of cardio. Im wondering if I should tell my trainer or not. Im not sure if she will agree but I really feel like this can work for my body. Although Im not used to eating alot of fat so do you think I would hold onto fat if I give it fat because its been without it so long? I just don't want it to backfire on me at this point. THanks so much Im feeling alot better with all of your opinions.
 
clar said:
Thats kindof what I was thinking...I feel fine on no carbs anyway and shes right about moving in and out of ketosis...and maybe i wouldn't have to kill myself on the intesity of cardio. Im wondering if I should tell my trainer or not. Im not sure if she will agree but I really feel like this can work for my body. Although Im not used to eating alot of fat so do you think I would hold onto fat if I give it fat because its been without it so long? I just don't want it to backfire on me at this point. THanks so much Im feeling alot better with all of your opinions.
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Again, I wouldn't eat a lot of fat at this point. The next time you do a show, please look into other diets. Your body needs carbs, especially when you're working this hard. The lack of cardio is not what's going to make you lean IMO. I was eating during training between 150-200g of carbs and I don't think is because I'm gifted. Training and dieting is like a science. Soetimes your body needs more fat or carbs or protein. Now I'm having 140g protein, 200g carbs and 30 fat for my off season, then I lower the fat and carbs much later on. I think NO carbs and all of that cardio is asking for trouble in terms of your metabolism. It appears your coach learned one way and she uses that cookie cutter way for everyone.
I just want you to educate yourself for the next time. I'm assuming this won't be your only show. Sometimes it takes a lot of trial and errors before we find what works for us.
 
Thandie, do you think that the diet she listed above had too much fat in it if I never give myself fat? I really want to try this but am scared. What do you think if I followed that exact plan she listed? Diet 1 for 2 days then diet 2 for 1 then repeat with no cheat meals?
 
clar said:
Thandie, do you think that the diet she listed above had too much fat in it if I never give myself fat? I really want to try this but am scared. What do you think if I followed that exact plan she listed? Diet 1 for 2 days then diet 2 for 1 then repeat with no cheat meals?
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No, her diet doesn't have too much fat. It's very good! The problem is that you're only 5 weeks away and I'm not sure how you'll react by changing things at the last minute.

Could you post another picture? you said the last one was a few weeks before.
 
clar said:
On this diet can you have crystal light? Thats where most of my water comes from
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With any diet, if you're competing and are carb sensitive, you should NOT have Chrystal light. Artificial sugar will hinder your ability to burn fat and I'm SURE a lot of people disagree with that, but if you're not carb sensitive it might not affect you. If you are, it will. I'm not too fun of drinking lots of water so at one point I was putting my Chrystal light in untill another nutritionist warned me about it. When I went back to water, the difference was very clear. I've been doing this for 20 years and have tried everything.
If you want to do well in a comp, I suggest to be as perfect as you can possibly be or someone who has been working harder then you will beat you, and all that work you put into it will be for the sheer experience of being on stage.
 
clar said:
Do you eat carbs in your cheat meal? Would you suggest a cheat meal even if your behind the 8 ball and need to lose faster? Do you have more energy on this diet? It sounds like something I am interested in cause I don't do well with carbs. Thanks for your help!
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I stop cheat meals at 6 weeks out or 4 it depends where I am at so for you since you are behind no cheat meal. Also you could extend to rotation having less fat days like 1 to 3 or 1 to 4
 
clar said:
On this diet can you have crystal light? Thats where most of my water comes from
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Dave says it has to be zero carb but at Thandi said some people are very carb senstive even to artifical sweetners. You could always try brewing green tea and drinking it chilled. I love that green tea with mint chilled yum. Also on this you even have to watch the amount of sugar free gum your taking in as the carbs in there count as well.
 
What about stevia? I have been drinking so much crystal light, Im dropping it for sure now. Thanks....
 
clar said:
What about stevia? I have been drinking so much crystal light, Im dropping it for sure now. Thanks....
Click to expand...

Yes, you can take stevia, but don't use tons of it.
 
Superq- do you think i should follow that exact plan you wrote up doing 3 days on diet 1 and 1 day on diet 2? Do you think that is how much protein/fat at each meal for my weight? I weigh 136. I really just want to know exactly what to do if I try this. I really appreciate your help
 
clar said:
Superq- do you think i should follow that exact plan you wrote up doing 3 days on diet 1 and 1 day on diet 2? Do you think that is how much protein/fat at each meal for my weight? I weigh 136. I really just want to know exactly what to do if I try this. I really appreciate your help
Click to expand...

Yes I think this plan would yeild the fastest restults 3 to 1 should kick start things. Also I have done this with fish only no chicken option and that was amazing results for me. At this point it is worth a try. I just don't see the current diet plain working for you as your trainer has had you under her wing for nearly 12 weeks. I am not sure what your bf started at but at this point you really should be closer to 12% then 18.
 
i agree with you 100%...So do you think this could work for diet 1?
Meal 1 6 0z fish
meal2 35 g whey
meal3 6oz fish 1 cup zucchini
meal4 6 oz fish 1 cup zucchini
meal 5 35 g whey

Or does every meal need to be fish? Do they oz look right?
What would you suggest for diet 2? the same that you listed above but replace with fish?

Thank you so much
 
clar said:
i agree with you 100%...So do you think this could work for diet 1?
Meal 1 6 0z fish
meal2 35 g whey
meal3 6oz fish 1 cup zucchini
meal4 6 oz fish 1 cup zucchini
meal 5 35 g whey

Or does every meal need to be fish? Do they oz look right?
What would you suggest for diet 2? the same that you listed above but replace with fish?

Thank you so much
Click to expand...

I would make the zuchini either broccolie or spinach other than that looks good to me.

The new pic there is progress for sure.
 
Just curious what wrong with zucchini? Too many carbs? Reason I ask is that I bloat up like crazy with spinach and brocolli, and am allergic to asparagus. Have tried digestive enzymes you name it, happens every time...like a pregnant woman. Should I just stick to lettuce you think? Please let me know if im bothering you with all these questions...
 
clar said:
Just curious what wrong with zucchini? Too many carbs? Reason I ask is that I bloat up like crazy with spinach and brocolli, and am allergic to asparagus. Have tried digestive enzymes you name it, happens every time...like a pregnant woman. Should I just stick to lettuce you think? Please let me know if im bothering you with all these questions...
Click to expand...

My guess is that supreq was trying for you to get a variety. I bloat with broccoli as well so I can understand. You can always check the calories at CalorieKing - Diet and weight loss. Calorie Counter and more.

BTW, zuchini is low in carbs..
 
I just never used zuchini that is why I am unsure. I have also used green beens, celery and lettuce. Suck that you are allergic to asparagus as it is also a natural diretic.
 
ok is that net carbs? subtracting fiber?

Also I need help with my protein fat day. My trainer agreed to let me try this diet she pretty much said if it doesn't work its on me and not her fault...I was kindof mad about that but any way, How many fat grams should I have 1/2 gram per lb you think? Also, I cant have eggs so what would you suggest for meal one? Thank you so much, I want to show her that her diet is not the only way.
 
clar said:
ok is that net carbs? subtracting fiber?

Also I need help with my protein fat day. My trainer agreed to let me try this diet she pretty much said if it doesn't work its on me and not her fault...I was kindof mad about that but any way, How many fat grams should I have 1/2 gram per lb you think? Also, I cant have eggs so what would you suggest for meal one? Thank you so much, I want to show her that her diet is not the only way.
Click to expand...

No that is total carbs for keto diets it is 20 grams of carbs total, only carbs that wont count is metamucial and I do suggest taking that once a day. The diet I posted was the exactly what followed no idea on the ratios that is not really how the diet works.
 
Ok I will just have eggs even though she said not too. I think she just didn't like the sodium in them.

Is it ok to have black coffee in the morning with stevia? i read somewhere that coffee can kick your body out of ketosis, not sure if that is true but I def. feel like I need it before cardio.
 
Also , why metamucil, does it help burn fat or just to keep you regular...I stay very regular with magnesium. How do you take in am or pm before a meal after?

Thanks soooo much
 
Coffee with stevia is fine for sure no issues at all with kicking you out of keto. I higly recommend green tea as well I love it iced and it is great metabolism boaster. Metamucil is to help keep you regular just take it a night before bed is what I normally do.
 
Great! Do you measure your fish cooked? I buy frozen tilapia that says its approx 4 oz in each package but after i cook it its more like 2...so I have been eating around 3 which usually measures around 6oz...just want to make sure im really not eating like 12.

You have been such a tremendous help!

My trainer upped my cardio to 1 hr and 15 min twice a day, I think she wants it high intensity too. I know you said stay around 120 beats per minute. I don't have a watch to see my heart rate but I have a stepmill and a treadmill so both levels go up to 12. So i was wandering what kind of program you think I should do to get the most out of the next 4 weeks. Should I do moderate maybe around level 6...I am doing so much of it. I want to burn fat not muscle.
 
clar said:
Great! Do you measure your fish cooked? I buy frozen tilapia that says its approx 4 oz in each package but after i cook it its more like 2...so I have been eating around 3 which usually measures around 6oz...just want to make sure im really not eating like 12.

You have been such a tremendous help!

My trainer upped my cardio to 1 hr and 15 min twice a day, I think she wants it high intensity too. I know you said stay around 120 beats per minute. I don't have a watch to see my heart rate but I have a stepmill and a treadmill so both levels go up to 12. So i was wandering what kind of program you think I should do to get the most out of the next 4 weeks. Should I do moderate maybe around level 6...I am doing so much of it. I want to burn fat not muscle.
Click to expand...


You are driving yourself crazy by following two different approaches..
 
It is cooked that you measure not uncooked.

That amount of cardio is pretty extreme. It is your choice what you do but if I were you I would find a later show to do.
 
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