DIET ADVICE

[redsquirrel]

Many of the ladies here post questions about how to tone up, and lose body fat. Let me start off by saying all "tone up" means is to, in fact, lose body fat. Also, when women think about taking AAS to tone up, they often get the misconception that AAS is the only way to tone and harden. This is not the case. Toning and a harder look CAN be obtained by a good sound diet. AAS is quite often, unnecessary.

To structure a diet, you must first do several things on your own. 1) Have your BF (bodyfat) checked by a professional by the caliper test, underwater testing, or there are some scales that can give you an estimate as well. 2) Calculate your lean body mass. This allows us to make a correct assessment on your caloric needs in order to obtain your goals.

A good rule of thumb to follow for leaning up is this:

Eliminate all dairy, pasta, most fruit, regular soda and breads from your diet. Dairy; even low fat, has carbs in it and those will be processed in your body as sugar.

Good carb sources are: sweet potatoes, brown rice, and oatmeal. Wheat pasta and white potatoes should only be eaten occasionally. These carb sources are processed in your body much slower than, say yogurt. They cause minimal insulin spike in your body and take longer to digest.

Good protein sources are: chicken, turkey, fish, pork tenderloin, boneless pork chops, eggs, egg whites, lean red meats such as: eye of round, filet mignon, sirloin tip, lean ground beef,and flank steak; but should only be eaten once or twice a week due to high caloric content.

Once we know your goals, bodyfat, weight and training we can come up with a diet to fit your needs. We will kow what your lean body mass is, and how many calories you need to intake,or not intake to lose or gain.

[Sugarbaby]

RedSquirrel: In Your Opinion, do you think I should eliminate 1/2 a cup of skim milk from my breakfast? I am trying to cut, but It is hard for me to tolerate oatmeal without milk.

[Puddles]

Originally posted by Sugarbaby
RedSquirrel: In Your Opinion, do you think I should eliminate 1/2 a cup of skim milk from my breakfast? I am trying to cut, but It is hard for me to tolerate oatmeal without milk.

Red convinced me to stop using skim milk in my coffee and that change alone has helped a lot. Give it a shot, it may be just the key you need to help reach your goal.

[extremekrt]

I drink 1% lowfat milk. Should I cut that out of my oatmeal? Whats the deal, why is milk, even skim, and 1% not good?

[redsquirrel]

Originally posted by extremekrt
I drink 1% lowfat milk. Should I cut that out of my oatmeal? Whats the deal, why is milk, even skim, and 1% not good?

Because the carbs in dairy are ultimately processed in the body as simple sugars.

For people who are truly trying to diet hard core, they should cut dairy and bread

[SloppyJo]

Many of the ladies here post questions about how to tone up, and lose body fat. Let me start off by saying all "tone up" means is to, in fact, lose body fat. Also, when women think about taking AAS to tone up, they often get the misconception that AAS is the only way to tone and harden. This is not the case. Toning and a harder look CAN be obtained by a good sound diet. AAS is quite often, unnecessary.

To structure a diet, you must first do several things on your own. 1) Have your BF (bodyfat) checked by a professional by the caliper test, underwater testing, or there are some scales that can give you an estimate as well. 2) Calculate your lean body mass. This allows us to make a correct assessment on your caloric needs in order to obtain your goals.

A good rule of thumb to follow for leaning up is this:

Eliminate all dairy, pasta, most fruit, regular soda and breads from your diet. Dairy; even low fat, has carbs in it and those will be processed in your body as sugar.

Good carb sources are: sweet potatoes, brown rice, and oatmeal. Wheat pasta and white potatoes should only be eaten occasionally. These carb sources are processed in your body much slower than, say yogurt. They cause minimal insulin spike in your body and take longer to digest.

Good protein sources are: chicken, turkey, fish, pork tenderloin, boneless pork chops, eggs, egg whites, lean red meats such as: eye of round, filet mignon, sirloin tip, lean ground beef,and flank steak; but should only be eaten once or twice a week due to high caloric content.

Once we know your goals, bodyfat, weight and training we can come up with a diet to fit your needs. We will kow what your lean body mass is, and how many calories you need to intake,or not intake to lose or gain..

great post red

[extremekrt]

Never have I had my bf% taken and I truly am surprised, although I have horrible eating habits, I workout like crazy. I don't know how accurate this test was but....questions I answered:
sex - female
weight - 118
body frame - small
height - 61in
exercise frequency (1-5) 4
exercise intensity (1-5) 3
exercise time (1-4) 4
bf% 26.2
fat weight = 30.8lbs
lean weight = 87.1lbs
body mass index: 22.3

Help please!
I am fixing to post what I eat, even though I'm trying to do better and how I work out.

[extremekrt]

I eat oatmeal with 2%fatfree milk
banana's, apples, pears
fruit cups with light syrup
white rice. white bread, corn, potatoes, eggs, peanut butter and jelly sandwiches (jiffy peanut butter), yogurt,
smoothies (80 cal 0 fat)
cereal (cheerios, lucky charms, rice crispies, frosted flakes)
94%fat free popcorn
tunafish in water
fastfood all the time, meals in a box, ramon noodle soup, frozen foods, pizza
I don't like vegetables and I don't think I can do brown rice and wheat pasta, maybe wheat bread if I had to.

[extremekrt]

A look into what I've eaten this week and my workout:
dec 4
breakfast / graham crackers and root beer
lunch / beans and white rice with water to drink ( a meal I like alot) the beans have per serving 2.5g fat; 1g sat fat; 20gcarbs; 6g protein
treadmill 25 mins walking at 3.5 mph
biceps and shoulders with 3lb weight 1 set 20 reps different exercises
lunges and inner thigh exercises
post workout / apple and peanut butter
supper / 6in sub and water
snack / popcorn and rootbeer ( I was trying hard to eat good this day)
DEC 5
Breakfast /Poptarts / chocolate milk
Workout /Stretching
50 secs w/ jumprope
10 pushups, 20 squats, 10 side to side squats each leg
Forms 13 total (martial arts)
Bardrills 50, 25, 20, 10 (kicks each leg)
Front kick drills
Sidekick drills
Musical form
Aerials. Bhs. Aubatidos, backtucks, spins
Stretch
Post workout snack /Gatorade
Lunch /Beans and rice / water
Snack / Snickers and soda
Supper / Chicken tenders and fries / bud light
Workout / Triceps: 20 kickbacks
20 overhead extensions
Chest: 20 incline bench press dumbbell
Back: 20 dumbell rows
Water
Yogurt

Dec 8
Smoothie
Drink / bag of white cheddar popcorn (very fattening
Chicken and dumplings, banana pudding, chocolate icecream / water
Pears in light syrup
Smoothie
Workout
Xma class, reg class
Wendys hamburger and fries with drink

Dec 9
Oatmeal
Snack crackers, drink
Porkchops, rice, veges, pineapple, water, chocolate icecream
Mini candy bar /water
Jerry j’s hamburger and fries, rootbeer


I know you guys are going to think this is awful, but I love to eat, but I try to do well sometimes.....anyway, usually I workout 6 days a week
monday 3 hours karate
tuesday 2 hours karate
wednesday 2 hours karate
thurs rest
friday one hour karate
sat and sun atleast one hour of karate and I am starting to work in dumbell workout and treadmill

[extremekrt]

oops I meant 1% lowfat milk

[extremekrt]

I have ordered a scale that measure bf% from www.tanita.com
it should be here in a few days. I know that I am not 26% body fat, not even close and the lady who charged me to measure it should give me my money back! lol

[redsquirrel]

Originally posted by extremekrt
I have ordered a scale that measure bf% from www.tanita.com
it should be here in a few days. I know that I am not 26% body fat, not even close and the lady who charged me to measure it should give me my money back! lol

You've got to be kidding.

I'm not trying to be mean,but I wouldn't be the least bit surprised if your BF is at least 26% with the garbage you currently eat.

[BBAddict]

I agree with redsquirrel!! You've got to be kidding that you eat all that crap and don't expect to have higher bf%. I would seriously reanalyze what you are eating in terms of what your goals are. Don't worry about what milk you're drinking until you get beer and fries and Wendys and fast food burgers and half of everything you eat cleaned up. Not trying to be harsh, but you only get out of anything what you put into it.

[BBAddict]

Originally posted by redsquirrel

For people who are truly trying to diet hard core, they should cut dairy and bread

Question about bread. I don't understand why whole grain breads without any added sugars or sweeteners are bad during dieting. Can anyone clear this up for me??

[redsquirrel]

Originally posted by BBAddict
Question about bread. I don't understand why whole grain breads without any added sugars or sweeteners are bad during dieting. Can anyone clear this up for me??

Any kind of breads have gluten in them, which ultimately slows down digestion.

2 things can happen:

1. The gluten makes absorption of protein and other essential nutrients even harder. It can actually create somewhat of a "sludge' in the stomach

2. It still has processed flour in it, which is just not part of a BBIng diet. Sweet potatoes, brown rice, oats....things that are all natural and don't have any enriched or processed ingredients. There is still a higher chance of your blood sugar dipping because the nutrients in bread are processed.

[BBAddict]

Thanks RS, that makes sense. I'll definitely drop bread on 2/15!

[THE BOUNCER]

Originally posted by extremekrt
A look into what I've eaten this week and my workout:
dec 4
breakfast / graham crackers and root beer
lunch / beans and white rice with water to drink ( a meal I like alot) the beans have per serving 2.5g fat; 1g sat fat; 20gcarbs; 6g protein
treadmill 25 mins walking at 3.5 mph
biceps and shoulders with 3lb weight 1 set 20 reps different exercises
lunges and inner thigh exercises
post workout / apple and peanut butter
supper / 6in sub and water
snack / popcorn and rootbeer ( I was trying hard to eat good this day)
DEC 5
Breakfast /Poptarts / chocolate milk
Workout /Stretching
50 secs w/ jumprope
10 pushups, 20 squats, 10 side to side squats each leg
Forms 13 total (martial arts)
Bardrills 50, 25, 20, 10 (kicks each leg)
Front kick drills
Sidekick drills
Musical form
Aerials. Bhs. Aubatidos, backtucks, spins
Stretch
Post workout snack /Gatorade
Lunch /Beans and rice / water
Snack / Snickers and soda
Supper / Chicken tenders and fries / bud light
Workout / Triceps: 20 kickbacks
20 overhead extensions
Chest: 20 incline bench press dumbbell
Back: 20 dumbell rows
Water
Yogurt

Dec 8
Smoothie
Drink / bag of white cheddar popcorn (very fattening
Chicken and dumplings, banana pudding, chocolate icecream / water
Pears in light syrup
Smoothie
Workout
Xma class, reg class
Wendys hamburger and fries with drink

Dec 9
Oatmeal
Snack crackers, drink
Porkchops, rice, veges, pineapple, water, chocolate icecream
Mini candy bar /water
Jerry j’s hamburger and fries, rootbeer


I know you guys are going to think this is awful, but I love to eat, but I try to do well sometimes.....anyway, usually I workout 6 days a week
monday 3 hours karate
tuesday 2 hours karate
wednesday 2 hours karate
thurs rest
friday one hour karate
sat and sun atleast one hour of karate and I am starting to work in dumbell workout and treadmill

haha

[BOHICA]

Nice post red, but I disagree with the dairy. It has been proven in numerous studies that skim - fat free dairy has leads to abdominal and overall fat loss when taken with a cutting diet. Just something interesting I picked up.

[Primal Instinct]

Originally posted by BOHICA
Nice post red, but I disagree with the dairy. It has been proven in numerous studies that skim - fat free dairy has leads to abdominal and overall fat loss when taken with a cutting diet. Just something interesting I picked up.

Can you cite some research backing that claim up, Bohica? Just about two weeks ago the government released a report that milk played no part in either weight loss or weight gain in subjects studied. I don't know that I believe that report either.

[BOHICA]

Sure

http://www.florida-agriculture.com/f...ms/calcium.htm

http://outside.utsouthwestern.edu/ch.../ca_wtloss.htm

A CLA Deficiency

Conjugated linoleic acid (CLA) is a component of beef and milk that has been shown to reduce body fat in both animals and humans. CLA is essential for the transport of dietary fat into cells, where it is used to build muscle and produce energy. Fat that is not used for anabolic energy production is converted into new fat cells. New research shows how dietary CLA reduces body fat, but first let's take a look at why many Americans are now deficient in CLA, compared with their parents.

http://www.lef.org/magazine/mag97/nov-lbn97.html

These were just the first I could find, if you want some more let me know.

[shortz]

Originally posted by BOHICA
Sure

http://www.florida-agriculture.com/f...ms/calcium.htm

http://outside.utsouthwestern.edu/ch.../ca_wtloss.htm

A CLA Deficiency

Conjugated linoleic acid (CLA) is a component of beef and milk that has been shown to reduce body fat in both animals and humans. CLA is essential for the transport of dietary fat into cells, where it is used to build muscle and produce energy. Fat that is not used for anabolic energy production is converted into new fat cells. New research shows how dietary CLA reduces body fat, but first let's take a look at why many Americans are now deficient in CLA, compared with their parents.

http://www.lef.org/magazine/mag97/nov-lbn97.html

These were just the first I could find, if you want some more let me know.

IMO, this is not the case for everyone. The last time I tried cutting, I ate very clean and kept my milk in my diet. I only lost 2lbs total. This time I am cutting, cut out all but one glass a day, compared to my usual 3-4 for shakes and such, and I have easily lost 8lbs. This is in a less time period too.

There is a campaign from the FDA or one from the Dairy people that are pushing the studies because of the loss of demand for milk products. I think this has something to do with the sudden change in study results.

[BOHICA]

Originally posted by shortz
IMO, this is not the case for everyone. The last time I tried cutting, I ate very clean and kept my milk in my diet. I only lost 2lbs total. This time I am cutting, cut out all but one glass a day, compared to my usual 3-4 for shakes and such, and I have easily lost 8lbs. This is in a less time period too.

Pounds lost has no affect on cutting, what was your bf% with each diet before/after?

[bugaboo]

Why even bother working out when you eat all of that crap?? Seriously unbelievable!