cutting diet: no carbs, some carbs? you're dirving me crazy here!!!

[Natalie]

Hey guys, I'm new here, I'm 18 and I've started training 4 months ago, but it's like nothing... my diet was very wrong and my training was a very light starting training that was not aimed to what I want the most: build muscle.
I don't know my BF yet, I weight 139lbs and my height is 5'5''.

After doing A LOT of reading here I know how my diet should go BUT all of you seem to disagree about carbs. Some of you say that's totally necessary to eat carbs to build muscle and lose BF. Some others say that if you wanna lose BF you shouldn't eat carbs.
I know I should not eat pasta and bread and stuff like that, but then, where do I get my energy from if I need to train alot?
I've read that eating sweet potates and brown rice is the way to go... but how much should I eat (per week/day)?

Thanks for your time!

[Scrumhalf]

Why don't you post your typical daily eating pattern? I am sure you will get a lot of helpful suggstions.

Have you read through the BMR sticky and estimated your calorie intake for losing fat?

[alcast082]

I think it depends on the time of the day and what activity you will perform after you eat. It's better to eat complex carbs like htose from brown rice and sweat potatoes but you have to remember that you need some simple carbs half an hour or so before you work out in order to have sufficient energy for a good work out.
I would suggest to try to eat as well as you can but not worry to much about everything. Just focus on cutting out foods like pizza, large quantities of pasta, oh yeah and chocolate covered doughnuts. Just eat healthy and train hard you don't need to have your diet at 100% if your just starting just do your best.

[Natalie]

Originally posted by Scrumhalf
Why don't you post your typical daily eating pattern? I am sure you will get a lot of helpful suggstions.

Have you read through the BMR sticky and estimated your calorie intake for losing fat?

I've read that and I've done it but I did it wrong somewhere, I'm taking care of it.

And I don't post it because it has nothing to do with this... that diet really sucks... ok you win. I'll post it again.Breakfast: a cup of milk with a little drop of coffee (I don't like coffee, so) and 5 crackers

Breakfast: a cup of milk with a little drop of coffee (I don't like coffee, so) and 5 crackers

Snack: A fiber cereal bar

Lunch: Tarts of vegetables (two days a week I change that for pasta or rice with a boiled egg)

Snack: A fruit

[here comes the work out]

Tea: A glass of milk with two wholed bread toasts with diet jam

Dinner: Meat and salads

[Natalie]

Originally posted by alcast082
I think it depends on the time of the day and what activity you will perform after you eat. It's better to eat complex carbs like htose from brown rice and sweat potatoes but you have to remember that you need some simple carbs half an hour or so before you work out in order to have sufficient energy for a good work out.
I would suggest to try to eat as well as you can but not worry to much about everything. Just focus on cutting out foods like pizza, large quantities of pasta, oh yeah and chocolate covered doughnuts. Just eat healthy and train hard you don't need to have your diet at 100% if your just starting just do your best.

I've been doing that for years! I tend to get fat easily, so I don't get to eat that suff. And I don't eat neither fried nor junk food. I eat healthy food, but that's not enough to lose waight and increase LBM.

[Scrumhalf]

Originally posted by Natalie
Breakfast: a cup of milk with a little drop of coffee (I don't like coffee, so) and 5 crackers

Snack: A fiber cereal bar

Lunch: Tarts of vegetables (two days a week I change that for pasta or rice with a boiled egg)

Snack: A fruit

[here comes the work out]

Tea: A glass of milk with two wholed bread toasts with diet jam

Dinner: Meat and salads

I haven't calculated all the calories that this diet gives you but I would hazard a guess that you are not eating enough.

Your body is hardwired by evolution for survival and if you don't eat enough, it will shut down your metabolism and try to hoard fat. So paradoxically, eating less will make fat loss harder.

Here are my suggestions:

1. Calculate your BMR. Make sure you are getting slightly less calories than your BMR. The typical number is 500. Supplement this with weights and some cardio.

2. For breakfast, try to eat bran flakes or oatmeal. These are whole grain foods and take longer to digest, so there is less likelihood of your blood sugar spiking and consequently having these get converted to fat.

3. Try to incorporate protein shakes for your snacks or inbetween meals. This will help your muscle building, which in turn increases your metabolism.

4. Eating fruits is good - try however to eat fruits with a low glycemic index. I am pretty sure one of the moderators posted an ordered list of fruits and vegetables according to their glycemic indices - you may want to do a search for the thread.

5. Eat brown rice, not white rice. It takes longer to digest, will not spike your blood sugar as easily, and is full of fiber which makes you feel more full (i.e. you are less likely to overeat).

6. Eat 6-7 meals a day. Divide your meals into smaller portions and eat less at a time. Not only will it make your metabolism of these foods more efficient but it will, over time, shrink your stomach size which means that you will feel full even when you eat less.

7. Drink lots of water.

8. Lift weights and do cardio for at least 20 min. at least 3 times a week. I have always read that you want to target a heart rate of 75-85% of (220- your age). I have read that interval training is really good as well but I am not as knowledgeable abotu that, so there may be someone else who can comment on this.

9. Have patience. You may not see results in a week or two or even a month, but in 6 months to a year, if you are disciplined and stick to it, the results will come.

[Shibby]

Well from what I've read you seemed to be confused on the carbs it takes to build muscle OR cut body fat. You pretty much have to make a decision on what you want to do right now. From there you can read up more on what you want to do.

[Natalie]

Originally posted by Shibby
Well from what I've read you seemed to be confused on the carbs it takes to build muscle OR cut body fat. You pretty much have to make a decision on what you want to do right now. From there you can read up more on what you want to do.

wait, can't I do both at the same time?
I've read here that to lose body fat you must do cardio and weights, if you don't you'll probably lose muscle as well. So I figuered I do cardio and weights. Weights in hope of building more muscle.
Now I'm even more confused

[Taleigh21]

Hey, Im no expert...but where are you getting your protein from?
What are your goals?

here is a sample diet:

Meal One: half cup of whole grain cereal or 1/4c. of dry oats. Two egg whites.

Meal Two: 1/4c. brown rice, three ounces of chicken

Meal Three: Shake

Meal Four: Raw vegs, one rice cake, three or four onces of chicken or fish.

Meal Five: protein and some berries, or egg white.

I try and stay low with the carbs later in the day and try and eat good sources of protein throughout the day. Thats just me though, how I typically eat. I am 5'9 and weigh 148.

[Natalie]

Thanks !!!

[redsquirrel]

Originally posted by Taleigh21
Hey, Im no expert...but where are you getting your protein from?
What are your goals?

here is a sample diet:

Meal One: half cup of whole grain cereal or 1/4c. of dry oats. Two egg whites.

Meal Two: 1/4c. brown rice, three ounces of chicken

Meal Three: Shake

Meal Four: Raw vegs, one rice cake, three or four onces of chicken or fish.

Meal Five: protein and some berries, or egg white.

I try and stay low with the carbs later in the day and try and eat good sources of protein throughout the day. Thats just me though, how I typically eat. I am 5'9 and weigh 148.

Not to thread jack here, or scold, but T: what are YOUR goals? IMHO, I think you're only eating about 100 gms of protein/day. @ 148, your protein intake should be close to that if you are pretty active.

Nat- I've taken extensive time trying to help you via PM. If I've confused you in anyway, please let me know. I spent a lot of time trying to help you, and I thought the goal was to gain more muscle. You really do need to make a decision as to what you want right now, so we aren't wasting each other's time. If you would like, I can design a diet especially for you. But you have to commit to it 100%, and KNOW EXACTLY what your goals are.

[Taleigh21]

Hey Red,

No offence taken. My diet COULD be better, but then again, Im just your average gym goer who doesnt compete or anything. I just like fitness and nutrition. I cant say that mine is ever perfect and that I could never put myself through the stages when preparing to compete.

My goals change all the time it seems, one day I want to run marathons, then next I want to build muscle.

I just enjoy the whole aspect of fitness and admire the work that people like you guys here put into your bodies!

[trip]

Originally posted by Scrumhalf
I haven't calculated all the calories that this diet gives you but I would hazard a guess that you are not eating enough.

Your body is hardwired by evolution for survival and if you don't eat enough, it will shut down your metabolism and try to hoard fat. So paradoxically, eating less will make fat loss harder.

Here are my suggestions:

1. Calculate your BMR. Make sure you are getting slightly less calories than your BMR. The typical number is 500. Supplement this with weights and some cardio.

2. For breakfast, try to eat bran flakes or oatmeal. These are whole grain foods and take longer to digest, so there is less likelihood of your blood sugar spiking and consequently having these get converted to fat.

3. Try to incorporate protein shakes for your snacks or inbetween meals. This will help your muscle building, which in turn increases your metabolism.

4. Eating fruits is good - try however to eat fruits with a low glycemic index. I am pretty sure one of the moderators posted an ordered list of fruits and vegetables according to their glycemic indices - you may want to do a search for the thread.

5. Eat brown rice, not white rice. It takes longer to digest, will not spike your blood sugar as easily, and is full of fiber which makes you feel more full (i.e. you are less likely to overeat).

6. Eat 6-7 meals a day. Divide your meals into smaller portions and eat less at a time. Not only will it make your metabolism of these foods more efficient but it will, over time, shrink your stomach size which means that you will feel full even when you eat less.

7. Drink lots of water.

8. Lift weights and do cardio for at least 20 min. at least 3 times a week. I have always read that you want to target a heart rate of 75-85% of (220- your age). I have read that interval training is really good as well but I am not as knowledgeable abotu that, so there may be someone else who can comment on this.

9. Have patience. You may not see results in a week or two or even a month, but in 6 months to a year, if you are disciplined and stick to it, the results will come.

Following 1-9 = Success

Avoiding 1-9 = Struggle

In The End = It's always your choice


There are no quick roads to success, you choose you're pain, you can deal with pain of discipling, ie, 1-9, or pain of regret, the constant internal emotional negative self-talk that beats oneself up.

It is very simple 20% of the folks who train have either a great metabolism or great gentics, thus they don't have to follow 1-9.

The other 80% of us who achieve are goals follow 1-9, yes, it is that simple. To achieve takes great discipline. There is no magic bullet. So, don't waste time on a road that has no pleasure only pain, get started on eductating yourself on 1-9 and take your time, life is a marathon not a sprint, in every endevor.

Redsquirel is an expert in nutrition and training, she is donating her time to help you lesson your struggle and lesson the pain of change.

In the end it is all a choice.

Have confidence you will make the right one, because you have made many right one's in the past.

Hoped That Helped
Good Luck

Scrum, excellent post.