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- Thread starter mommalu
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Hi Ladies (& Gents)
I'm fairly new to lifting weights & eating to maximize the benefits.
I'm wondering if you could please post sample menu's of what your day would typically look like.
I work out at 6am so I need something light before I go in.
I appreciate all your help.
Mommalu,
What you have been having is good. You had oatneal and eggs which is good before training. Is that too heavy for you?
If it is, then have 1/2 of that. But if you eat an hour before, you should be fine.
In terms of the rest of your meals, you've been doing good as well. The only thing I've noticed is that you seem not to have enough carbs besides the oaurmeal.
5-6 meals a day.
Carbs:
Oatmeal.
Cream of wheat.
Brown rice.
Quinoa.
Yams.
any vegetables.
Protein:
Chicken.
Fish.
Tuna Fish.
Lean Beef.
Protein shakes.
Turkey.
Buffalo.
You already know how to eat clean so you can have it anyway you want to.
I believe you're 5'3"?
You can have about 125-130g protein, 100g carbs 25-30 fat.
mommalu
New member
Thanks Thandie...
Yes~ I do know how to eat clean but I thought I read somewhere that I shouldn't have carbs at dinner. Only breakfast/lunch. Is this a myth.
I actually have yams/sweet potato's in the oven right now baking for dinner.
I'll also have beef tenderloin & spinach.
I think I'm headed in the right direction
Yes~ I'm 5'3" & 132
Yes~ I do know how to eat clean but I thought I read somewhere that I shouldn't have carbs at dinner. Only breakfast/lunch. Is this a myth.
I actually have yams/sweet potato's in the oven right now baking for dinner.
I'll also have beef tenderloin & spinach.
I think I'm headed in the right direction
Yes~ I'm 5'3" & 132
Thanks Thandie...
Yes~ I do know how to eat clean but I thought I read somewhere that I shouldn't have carbs at dinner. Only breakfast/lunch. Is this a myth.
I actually have yams/sweet potato's in the oven right now baking for dinner.
I'll also have beef tenderloin & spinach.
I think I'm headed in the right direction
Yes~ I'm 5'3" & 132
Mommalu,
it's best to have starchy carbs such as sweet potato, brown rice, oatmeal during the day and in the evenings have broccoli, asparagus, spinach or any fibrous vegetables.
If the only vegetables you have tonight are the sweet potato, then have it, but as a rule have that during the day.
you want fast carbs at night.
You are heading in the right direction..
mommalu
New member
What if I don't have an hour?(I'm up at 5 as it is) What else can I eat that will give me the same benefit?
If you're short for time, then have a protein shake and have the oatmeal and eggs right after. It's important you eat right after training as you burned calories and you need to feed your muscles.
Sometimes when I'm also very busy and think I'll have to skip a meal, I have extra food so I can last for later. I don't recommend doing this as is best to have small frequent meals, however if you have to chose between not eating or eating extra food on the previous meal, I'd chose the latter.
mommalu
New member
This is what I used to do until I read not to eat before a workout(fasted cardio for optimal fat burn) I'm glad I found this site & the wonderful support because like they say~ you can't believe everything you read on the internet.
Thanks Hun
This is what I used to do until I read not to eat before a workout(fasted cardio for optimal fat burn) I'm glad I found this site & the wonderful support because like they say~ you can't believe everything you read on the internet.
Thanks Hun
Ok, let me clarify your confussion.
In order to burn fat more eficietly, is best to do FASTED casdio, then you eat and do weights later on, but not everyone has that time. If you do weights first, then you eat at least an hour before.
I eat first then lift, followed by cardio. In this case is better to eat first because I'm lifting first. Does that make sense?
mommalu
New member
PERFECT!! Thank You.
Confusion cleared
I may have to ask some dumb questions but I will get the right answers here.(so forgive me)
Another question about eating breakfast...is yogurt with frozen mixed berries & homemade clean eating granola ok to eat pre-workout?
I already had my eggs.
PERFECT!! Thank You.
Confusion cleared
I may have to ask some dumb questions but I will get the right answers here.(so forgive me)
Another question about eating breakfast...is yogurt with frozen mixed berries & homemade clean eating granola ok to eat pre-workout?
I already had my eggs.
It should be fine, just watch how much fat is in the granola. And are the berries fresh? If so, sounds like a good breakfast for you.
mommalu
New member
The berries are Blue,Black, Raspberries & Marion Berries(no sugar added)
The Granola has 168 calories 7g fat 4g fiber 4g protein
Ran this through calorie count recipe analysis.
It is great that it has no sugar! Good stuff...watch the sugar in the yogurt - that can be as or more important than fat.
You asked about what else to not eat at night - just skimp on the carbs. If you are like me I can't sleep without them so I have my last little carb around 6. Nothing past. Stick to your lean proteins and green veggies and you are good to go!
You are on track!! How are you responding so far?
You asked about what else to not eat at night - just skimp on the carbs. If you are like me I can't sleep without them so I have my last little carb around 6. Nothing past. Stick to your lean proteins and green veggies and you are good to go!
You are on track!! How are you responding so far?
mommalu
New member
I think I'm doing ok. . I have gotten some great compliments from co-workers & customers at work, so I must be doing something right.
Also~I really love the feeling I get from my workouts.
Are you tracking your weight, measurements and body fat %? It is something worth thinking about - it provides a great "I started here" scenario and makes it easy to see how much you are changing! Pics too - you'd be amazed at how much you can see in such little time.
mommalu
New member
I have taken measurements but no pictures as of yet. I have to work on that.
I have a co-worker that's a personal trainer and she said she would test my BF%. I think we may hook up on sunday, which would be so cool. I'd love to know where I'm at.
Tracking my foods is not a problem. I do it daily!! I also weigh most things.
Today was my 5th day of lifting. How soon before I see results? I do know that everyone is different, but a rough estimate??
Thanks for the feedback
I have a co-worker that's a personal trainer and she said she would test my BF%. I think we may hook up on sunday, which would be so cool. I'd love to know where I'm at.
Tracking my foods is not a problem. I do it daily!! I also weigh most things.
Today was my 5th day of lifting. How soon before I see results? I do know that everyone is different, but a rough estimate??
Thanks for the feedback
The cool thing is you are already seeing results - you feel great! Yes, everyone responds differently but you will soon start feeling a bit tighter if you don't already. Your body fat makes a huge difference as to when you will start to "see" muscle. Don't focus on the scale - you very well may gain weight while reducing body fat! You are replacing a less dense fat with lean mean muscle which weighs more. I played around with weights for a long time but when I got serious I gained 12lbs muscle in a few months while still lowering my body fat. Pics are in my journal that shows me in comparison.
Keep us updated. Doesn't it feel great?
P.S. Remember you don't have to post your pics here. You can simply keep them for your eyes only if you'd like!
mommalu
New member
This is what I have noticed the MOST!! Yea haw
Hopefully, I be able to lose my Cellulite too.
From gaining 65lbs with my kids and then losing 80lbs, I never really had a "tight" body. I think this momma is headed in the right direction. This forum is great!! Thanks for all the encouragement.
If you continue to be as dedicated as you have been, you should see results within a month or two. Other people however, will start seeing sooner then you.
Mrs.Black Boxster
New member
Now, I'm worried. After reading so many posts and read yours I'm in a heap of trouble. The reason being is I've been serious for 6 months and see absolutely nothing in my body except for my back. My back is the thinnest part of my body other than my forearms and when flexing I can see muscle development. No where else do I see a visual except when I'm performing upright rows, russian deadlifts or shrugs. That's when I really say WOW it really is working. At normal stance, I see nothing in my arms, chest, or legs. My diet is been yoyoish as I'm trying to find something that will fullfil me. I can eat as much as my husband and he is twice the size of me.
Is all about the diet. It doesn't really matter much how hard you train at the gym, but if your diet is not where it should be, you wont see results. That's how I gotten to be where I am.
Mrs. BB,
Post your diet and I'll tweek it for you. Tell me exactly what you eat and when. Everything you drink and eat. The problem is that people say they have x ampount of calories and what they actually have and think they have is grossly miscalculated.
You're not in trouble. You're just learning something new.
mommalu
New member
I was surprised to find out that within the 1400-1600 calories I was eating, my macro's were WAY to high.
Here an example: F 60g F 80g
C 133g C 113g
P 144g P 155G
I ordered a Salter Nutritional scale which will track all my macro's plus more.
I found it online for an awesome price too.
Like Thandie said~ It's all in your diet.
If you look at my journal, I have posted pictures of some of my meals..
I no longer have carbs at night. They are in the morning and early afternoon and that's it.
It's a learning experience but once we master it, the rest will come naturally.
I'm here with you Mrs. BB
Here an example: F 60g F 80g
C 133g C 113g
P 144g P 155G
I ordered a Salter Nutritional scale which will track all my macro's plus more.
I found it online for an awesome price too.
Like Thandie said~ It's all in your diet.
If you look at my journal, I have posted pictures of some of my meals..
I no longer have carbs at night. They are in the morning and early afternoon and that's it.
It's a learning experience but once we master it, the rest will come naturally.
I'm here with you Mrs. BB
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