Sasa's transformation again....

[sasa]

Hey,

so far so good, pulling out more weights, I still did not step on the scale LOL, clothes are lil tighter, but I don't want to start freaking out. Can someone look over my meals and give me feedback. I know Im probably still low, but trying add littel by littel. I also feel hungrier than before.

 

[sasa]

11/2/2012 FRIDAY

1.Meal
4egg whites
1/2 yolk
ww bread

2.meal
30 g protein

3.meal
1/2cup cottage cheese
1/3 cup oatmeal

4.meal
3egg whites
1/3cup rice

WORKOUT Cardio 25 min + 30 min racketball

5.meal
protein 20g

6.meal
4 oz chicken breast
veggies-brusel sprouts
7 cashew

7.meal
protein 20g
1 teas almond butter
1/4 cup fiber one

TOTAL 1271 cal
fat 34g
carb 111g
protein 153 g

 

[psizzle_8]

Yeah you're VERY low on cals...are these meals that just say 'protein' just shakes?

 

[sasa]

Hi Psizzle thank you for checking my log.

to answer your question Protein is always 1 scoop or ready to drink protein. It's always between 100-140cal.


11/3/2012 SATURDAY

1.MEAL
protein shake 25g
1/4 cup fiber one

WORKOUT CHEST + 30min cardio
incline press 4x 10-12 rep 20lb, 25lb....going up
push-ups body weight 3x 10-15 rep
machine press 3x 12 rep
assisted dip station 3x 12

2.MEAL
1 WW toast
4 egg whites + 1/2 yolk
1 tomatoes

3.meal
1/2cup cottage cheese
1/2cup oatmeal
1teas coconut oil

4.MEal
greek yogurt fat free
1/2 schoop protein

5.Meal
4 oz chicken boiled
green beans, lettuce, cauliflower

6.Meal
1 scoop protein
1 teas almond butter

Total 1180 cal
30g fat
93g carb
153g protein

 

[superqt4u2nv]

hi,
After years of working out , dieting, damaging my metabolism and not seeing the result I wanted, I have finally decided to do a change.

Im 5'6" , don't know weight...afraid of see the number, but somewhere around 130lb.

To help you best we really need to know your weight quick look at calories you look to be under eating also some of your food choices are less then ideal.

English muffins and whole wheat breads should go.

The following are food I feel are best when trying to lose weight:

• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• cherries
• blackberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil


This is a simple general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght so if you are a 130 lbs at the bare minimum you should be eating 1300 but I'd say probably closer to 1500-1600 per day.

If you under eat your chances of stay skinny fat increase dramatically as your body will not build or retain muscle in fact it will feed on what ever muscle you do have.

Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)

Stop eating carbs after 6 p.m.

You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.

 

[sasa]

Thanks,

my weight is 128lb, i will change my meal plan lil. I will replace than ww bread for ezeikel bread and stop carbs in the evening.

I have usually dinner at 7pm what about veggies? Should I count them? Ill go sleep around 10pm. Sometimes Im hungry before Ill go sleep.

one more question ladies, i have usually meal at 12 pm and trying to eat every 3 hours. at 1.30 -2.30 I usually train. So shuld i eat regular meal as I used to at 3pm as I suposse to or shuld I get PWO meal- protein with carb and than my regular meal. How to manage this? Thx

 

[superqt4u2nv]

Thanks,

my weight is 128lb, i will change my meal plan lil. I will replace than ww bread for ezeikel bread and stop carbs in the evening.

I have usually dinner at 7pm what about veggies? Should I count them? Ill go sleep around 10pm. Sometimes Im hungry before Ill go sleep.

one more question ladies, i have usually meal at 12 pm and trying to eat every 3 hours. at 1.30 -2.30 I usually train. So shuld i eat regular meal as I used to at 3pm as I suposse to or shuld I get PWO meal- protein with carb and than my regular meal. How to manage this? Thx

The Veggies after 6 are fine as long as there are the lower carb choices:
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber

You can have something later at night a tbsp of natty peanut butter with celery or an oz of nuts.

PWO could have carbs in it but most important post workout is protein content IMO.

 

[RADAR]

super QT nailed it right on the money!

 

[sasa]

11/4/2012 SUNDAY

protein 18g before cardio

1.MEAL 10 am
4 egg whites
1/2 cup oatmeal

2.meal
1/3cup rice brown
3egg whites
veggies
7cashew

3.meal
greek yogurt FF
1/2 scoop whey protein
1teas almond butter

 

[sasa]

11/5/2012 MONDAY

1.Meal 6.45am
4 egg whites
1/2 cup oatmeal
1/2 yolk

2.Meal
1/2 muscle milk light rady to drink shake

3.Meal

1/3 cup oatmela
1/2 cup low fat cottage cheese

WORKOUT LEGS
v-sqAT 4X10-12 REP (25, 35LB, 35LB, 45LB)
HACK SQUAT 4X 10-12 (25LB, 35LB, 35,35LB)
LEG EXTENS 3X 8-10 ( 70LB, 70LB,85LB)
LEG CURL 4X 10-12 (60,70,70,65)
SHOULDERS LIGHT
[/I
]SHOULDERS MACHINE PRESS
LATERAL RISE X SUPERSET WITH FRONT RISE (10LB)



4.mEAL
1/2 CUP BROWN RICE
4 EGG WHITES

5.MEAL
greek yogurt
1/2 scoop of protein

6.MEAL
4 oz chicken breast boiled
salad-lettuce, tomatoe, brousel sprouts

7.Meal
1 scoop protein
1 teas almond buttter

TOTAL
1257 cal
38g fat
101 carb
137g protein