HELP!!! DIET!!!!

[redMachchick]

Okay girlies....I really need help putting together a real meal plan for myself...any links would be appreciated....

I was eating a lowcarb/high-protein diet, about 4 meals a day and doing great for about 4 weeks and it didn't seem to be getting the job done. And THEN I just went crazy one day and started eating all the junk food in sight for about a week. And I swear I lost more weight on that week than I did the 4 weeks I was eating healthy....WTF? ARRRRGH!!! Can someone please tell me what I am doing wrong? Well besides the junk food....:( I am 5'7'' 137lbs I work out 5 times a week and usually once a week I will do some cardio.

Is there some links to some really good cutting diet/meal plans? Any help would be appreciated.:D :gay:

Oh and what do you all do to help supress the cravings? Any suggestions? I have a BIG sweet tooth!!:D
I went out and bought sugarfree popcicles and those seem to help....

[DJAngelicon]

And THEN I just went crazy one day and started eating all the junk food in sight for about a week

LMFAO! :rofl: I love that line..

I know the feeling about going off on junk food. Any ways, I am in the same process of getting a nice program design.

[redMachchick]

Originally posted by DJAngelicon
LMFAO! :rofl: I love that line..

I know the feeling about going off on junk food. Any ways, I am in the same process of getting a nice program design.

Yeah I need one of those...My problem is that I need to find out what all I CAN eat and how much....I can't stand eating the same shit every day....where are you going to for your nutrition?? Let me know how it goes....I think its time I call in the Calvery on this one....:D

[redMachchick]

Well I guess I couldn't get any help here....thats okay, I found some good links.





:agree:

[trip]

rmc,

This is just years and years of experience of how I see it.

Your story very familiar, matter of fact I had a large pizza friday night all by myself, one for lunch on Saturday, and burger king, 2 whoppers, 2 burgers and 2 onion rings, now normally this would have put me in a tail spin, something like an immediate 5 lbs. of water weight from the 20,000 mg of sodium intake when my normal is 2 k. Yet, I was on a three day rest from my normal 5 days of training, and walla, only a few lbs. and then there already gone.

First thing on cravings, and I've tried every which way, no way around it, 6 meals a day, 5 every now and then, yet gotta be six.

On six, the cravings are very minimal and easily handled, any thing under and the cravings are more frequent and harder to handle, cause you indulge more, and get on the vicious circle.

If you need variety, you'll have too work at it, no way around it, you can still eat six meals a day with variety, yet, probably 3 times as much time preparing will be required.

I cook big quantities twice a week, normally when putzing around the house, no biggie. If I had to prepare everyday, well I'd shoot myself.

Yet, eating the same thing I can handle.

the good part is once you get up too six meals a day, something magical happens to your body, it will take, 1-2 weeks, yet you will start feeling very very different, it is quite noticeable.

And yup, tried every which way, and six is the magic number, they report it all day long, yet, like everything else we try and get around it.

For your weight loss, well body probably was holding water due to overtraining combined with minimal eating, and when you started to nourish it, it got rid of water it didn't need. Which is all good, means body working great.

You have a good head on your shoulders and a good dedication, just keep fine tuning and you'll get there.

Hoped That Helped
Good Luck

[redMachchick]

Thanks so much for the input Trip....I really appreciate it. My biggest problem is eating 6 meals a day it is sooo hard. And I found some good links on CKD that will help me out, though its a lot harder finding information that is for women and not men. As a matter of fact, I'm going to the grocery store here in a few.....:D How do you plan for 6 meals a day!? YIKES :eek:

[trip]

Like I said, it's mostly the same, the planning is easy, lol, so's shopping right to same place, same thing every time, thank god my heads a calidescope of idea's or there would be no variety

CKD is easy, meat, eggs, tuna, celery and one slice of bread, lol

and of course low carb whey protein shakes

[redMachchick]

thanks :inlove:

[redMachchick]

Thanks for all the advice....I appreciate it. :D

Yeah it is hard to supress the cravings...I love junk food!! Its not really the chips, breads, pastries I have a problem with...its sweets like choclate, candy and fruits....

I have been doing really good lately. I bought sugarfree popcicles and just grab one of those when I want something sweet-they have no sugar/carbs in them.

I also picked up today some sugarfree jello and frozen vanilla yogurt, I don't know if thats good or not for this kind of diet, but I figure if I eat it in moderation then I will be allright.

I just got back from the grocery store and bought all that I'll think I'll need...and went past the junk-food isles!!:D :angel: I'm so proud of myself.:D

I like the idea of using supplements as one or two of your meals, I usually drink a whey protein drink with milk after lifting+cardio anyway, though I realize now that I will have to skip the milk and go for water instead...:( And I always eat a good breakfast with lots of protein before my workout. I've heard of people saying they forgo eating before a workout...I can't do that, I would get too hungry.

Quote**I also use Lipodrene with breakfast and lunch which helps minimize my cravings and helps burn fat but I'm not going to suggest that to anyone since some people can't take or won't take thermogenics.**

I'm not sure if thats a fat burner pill or not, but I tried rippedfuel for a while and I hated the way they made me feel. They were great for workouts though. I'm afraid to try anything else that will make me feel "funky."


I know what I am and am not supposed to eat, but I have no clue about servings...I can't find that information for females....ARRGH or does it really matter???

And am I really supposed to count all the carbs/calories/protein every day! :D

Anyway thanks for the help.....:D

[drgoodbody]

RMC - I have helped my wife (MrsG) diet down to unbelieve condition on a couple of occassions, so I know from past experience that this will work. Of course everyone responds differently, so the amount of fat loss will vary, but the basic concepts are very sound I assure you.

Generally a CKD goes:

12 kcal / lb / day
1 g protein / lb / day
trace carbs
rest of kcal coming from fat

On the weekend, you can plan the amount of carbs you eat (e.g. 5 g / lb on Sat, 3g / lb on sunday), but I find that if I carb over Sat. and Sun., eating about 15kcal / lb / day, same protein intake but a low fat, high carb diet, it works great and is a nice way to enjoy the weekend, eating normally and worrrying little about dietary specifics. (Leaves you ready to rock on Monday.) This is a nice time to add creatine (5g / day should do it for a women your size). Also, taking alpha lipoic acid (ALA) when carbing up helps with glucose disposal and should keep her from spilling over.

What kind of training are you doing? Main thing is to only train each muscle (directly) 1x / week, not including a depletion workout just before the carb-up. I personally like doing a depletion workout - it overtrains me (same for my wife). Rather, I train (heavy) my weak muscle groups just before the carb-up. This way they are not carb depleted during the weekd (they haven't been trainied directly yet), and receive the anabolic environment of the carb-up right after being trained.

I also don't need to do much except drop carbs to get into ketosis (not that the ketosis matters much, except that the it can help a lot with appetite control). Others need to do a bunch of cardio to do so. A very effective way is to finish carbing around 6PM, do a cardio workout (HIIT works quite well) around 8PM then sleep w/o eating afterward (a protein shake is a good idea). Wake in the AM, do the same cardio workout and by mid afternoon, given no carbs, you should be ketotic...

After a while, your liver will adapt to low carbs and dropping into ketosis will be a breeze.

For my wife a combo of clen and the yohimbe ROCKEd. Cycling the clen with an ECA every 2 weeks is a good idea - one I and her have done. (ECA will actually help kick your thyroid back into gear.)

As you get leaner, you may have to adjust kcal - actually 12 kcal / lbl / day may be too much. This is very variable. Regardless, keep protein high. (Too much may keep you from ketosis, but again, unless this is really helpful for your appetite, then it doens't matter. I'll take the insurance against muscle loss of the extra protein over the possible benefits of ketosis per se any day of the week!)

Now following a diet this strict is some work. When MrsG was dieting we would measure every portion with a food scale and compute calories per meal and per day. She would make sure to get her protein grams/calories in first, then fats, and lastly a little carbs (<50 g per day). It is a tough diet, but the results are amazing. She was hard, had abs, and vascularity like I've never seen before (veins in her abs and chest were popping out, esp. during sex :D )

In terms of supplements here is what she was on everyday:

Multivitamin
1 g Vit C
3 g Flax oil
1 g Evening primrose oil
50 mg DHEA (split 25 mg AM, 25mg before bed)
100 mg ALA
Clen (60mcg/day for 2 weeks) cycled with Ephedra (75 mg/day for weeks)
2 caps/day Twin lab Yohimbe fuel (=16mg yohimbine/day)
5g creatine
500 mg Glucosamine
500 mg Chondroitan
1000 mg MSM

that's all I can think of. Oh and of course Whey-Isolate protein, 1 - 2 shakes per day (probably about 60-80 g). She like you, only eats about 4 times a day so the shakes filled in the dietary gaps.

Last time she dieted for 10 weeks and lost 15lbs of fat, and no LBM as far as we could tell. She kept all her strength and felt/looked great.

sorry for the long post, but this is a subject I do know a little about.

DrG

[redMachchick]

DrG...I do have a question or two for ya....sorry its a bit later:( Things have been kind of crazy around here...

so crazy I went off my diet AGAIN for about 4 days, AND didn't go to the gym for about a week!!! And I can tell you how horrible I feel, I dont want to do this again. But I have nothing to blame except for myself. At least I can admit it though :D So I guess that means I'm not totally fucked up in the head...

First off about the creatine...I DO want to take the creatine, and used to take it, but I realized that was the culprit of a lot of my water gain. And I MISS taking it, it really does help in my workouts. I used to take NO2 and it did the same thing too, and I can definately tell a difference without both...it seems that my muscles are not as cut. as they were on it. Is there a happy medium? Is there a way to take both WITHOUT retaining any water?

And I'm not sure how this whole carb up thing is going to work for me, because I notice now that when I eat carbs I feel like crap...but then again I have been eating crappy this past week.

You wanted to know what kind of training I do...I train arms, legs, back&shoulders, and chest...each on a different day. I train heavy usually with 4Xreps. The first being just a easy "warm-up," sounds corny but its just something I do. The next is a moderate/heavy weight with 10-12 reps and the last two are heavy with 8 then 5 reps. My weakest being my arms. I also do some cardio about twice a week, I usually get on the treadmill and speedwalk for 15min and then run 15. Probably need to do more LOL

As far as supplements here is what I've been taking:

Womens multivitamin:
Flaxseed Oil Caplets 3Xdaily
Fish Oil Caplets 3Xdaily
Vitamin C
VitaminE
Myoplex Protein Drink

Thats about it, thanks a lot!
:D

[drgoodbody]

Alrighty then Red, here are a couple of answers:

* The low carb diet for 5 days a week will keep water retention to a minimum. Also the creatine was to be used primarily during the carb up, but you can use it all week if you want, the low carbs will minimize water retention. That is really the key to getting hard, low carbs = low water retention + your body burns more fat for fuel.

* Carbing up on the weekend doesn't mean pigging out on any old shit, again you've got to get your protein grams in first, then add carbs to hit the 15 cal/lb of body weight mark. So if you weigh 130lbs, we're talkin' 1950 kcals/day on the weekends, and 1560 kcals/day during the week. That ain't a lot of food, especially when you're getting 520 kcals from protein everyday (that's equal to 1g of protein per lb of body weight).

* Your supplements are basic and a good start, but I'd add a couple of things for sure. DHEA (if you don't want to use gear), will help retain/gain muscle. Some type of thermogenic, either ephedra based or, my fav, clen cycled as in my post above. Those will really help keep the muscle and drop the fat.

* Training split looks basic too, 4 day split is fine. If you're serious about your training, make sure you keep a training log and see that you're progressing. That's a mistake a lot of people make and they end up looking the same, month after month, year after year. Frankly, I don't understand why many people workout, since most still look like shit. I need to know more about your training days to give more advice.

* Cardio - I'd do 20 min at the end of every workout, high intensity. Don't just lollygag on the tread mill or stair climber or bike. Kick ass and go as hard as you can for 20 min. Usually, I like to do intervals, like run full out for 5 min, then walk fast for 5, then run full out for 5, etc. Gets your body stoked and doesn't get you too catabolic.

hope this helps,

DrG

[gammachick]

redMachchick - what links did you find on diet? would be nice if you could share them........

[redMachchick]

http://www.c-k-d.com/nutrition.html

[DJAngelicon]

Hey redMachchick I am sorry that I didn't give much help to you cause I was gone for a very long time. Anyways, my pass results ended up being sucky. I found programs and etc... that they were not what I was looking for. But if you still need some help with links or anything like that let me know I am back in the game and back in the forum. I move to a new place, and kind of been very busy so anyways just hit me up if anything.