Starting some new supplements

[*Bunny*]

Ok - I just ran to go weigh myself....I am such a fat cow...I cannot believe it...I gained weight.......HELPPPPPPPPPPPPPPPPPPPPPPPPPP...I am a huge 194lbs....I am really scared...I cannot get to 200, I will die....I don't understand, I weighed this much right after I had my baby....I am now like 4-5 sizes smaller than I was back then...I can show you some pics...I am so pissed...

There is no need to show me any pics to prove the scale can be a deceptive tool as well as a helpful one (given that you do NOT let that # define you).

I do, however, suggest you post up some pics (faceless so no one 'sees' you)... That definitely empowers you, allows less room for failure and keeps you on track with your goals... plus week to week you can take updated pics and WATCH before your eyes, the AWESOME tranformation your body will go through, not only physically, but mentally (you can see it in the pics, your posture, smiles, proud to show off what you've done...all that good stuff)

 

[*Bunny*]

It is very hard for me to judge how much of what protein to take in, and carbs, fats....I just wish I could have the perfect diet written out, so I can just use it and follow it..

Here are 3 to get you started...

From Daisy Girl heart: )
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Sample Diets

Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)

Meal 2 ~11am
Protein Shake

Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)

Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)

Meal 5* ~8pm
Protein Shake (usually post workout)

Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)

*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
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Or

Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water

Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.

Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)

Meal 4
Post Workout - Shake

Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source

You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.

Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.

Drink AT LEAST 1 gallon of water a day.

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Shadow Project Diet

Meal 1:
-Protein shake........

Meal2:
-Handful(1-1.5 Oz nuts)
-500 ml water

Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water

Meal 4(after weights)
-Same shake as meal one

Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water

Saturday night cheat night
Sunday back to schedule.

Supplements: ONCE your diet is down, I'll help you add what you need

 

[slat1]

I would suggest getting a 7 point body fat test done each month or every two months. That will give you a more accurate idea of what you body is doing. It sounds like you are losing a LOT of fat and replacing it with muscle!
Don't get discouraged. Nothing happens over night. Just make sure everyday you work a little harder and keep the diet clean.
Diet is number one by far!
Keep up the great work!!!!

 

[*Bunny*]

Just read this...thought I'd share :

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"...supplements are not the solution... are merely tools that can help you create the solution and achieve your goals, but they cannot fix bad nutrition or lack of intensity in the gym.

Supplements are more like a tool - like a screwdriver. Now a screwdriver, by itself, may help you drive a screw into wood or some other material. But ultimately, you are the one who has to perform the work. And the screwdriver in the hand of a skilled carpenter may perform much more effectively than one in the hands of a child. The point that I am trying to drive home is that the tool itself helps perform the work, but you must put forth the effort. "