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**redsquirrel** · 05-09-04, 02:38 PM

I recently helped got2bme over in the Female Anabolic Forum. Thread is titled Winstrol, page 2. The diet I gave her is a "kick start" hard core diet. I am following a similar diet right now training for my BBing shows. See if what you think.

**gammachick** · 05-09-04, 02:57 PM

thanks rs - printed it out....here is my concern and please excuse my newbieness...
i have a slow metabolism - bottom line.
my workout :cardio 1hr 5x a week and i do weights 6 days with one day off. iam 5'5 and im coming in at 155lbs (still wearing a size 4 or 6.) this weight gain is a little frightning because i haven't been over 150lbs for about 5 years.
i know the best thing is eating 6x/day - im looking at sheding poundage and leaning out. i am worried this is too much food (am i mental???) - i don't compete (yet) but i want to look tighter and leaner. i will start fresh tomorrow....thanks a qamillion for the diet plan......gammachick ;)

**redsquirrel** · 05-10-04, 10:49 AM

Originally posted by gammachick
thanks rs - printed it out....here is my concern and please excuse my newbieness...
i have a slow metabolism - bottom line.
my workout :cardio 1hr 5x a week and i do weights 6 days with one day off. iam 5'5 and im coming in at 155lbs (still wearing a size 4 or 6.) this weight gain is a little frightning because i haven't been over 150lbs for about 5 years.
i know the best thing is eating 6x/day - im looking at sheding poundage and leaning out. i am worried this is too much food (am i mental???) - i don't compete (yet) but i want to look tighter and leaner. i will start fresh tomorrow....thanks a qamillion for the diet plan......gammachick ;)

Yes, you are mental...J/K!!!! If we all weren't a little mental, we wouldn't be doing the things we do!!! It would really help if I knew your BF, though. That way I could calculate your LBM to make sure your cals aren't too high. That being said, the diet I gave you is a good starting point, and will kick start your metabolism. It will also maintain the LBM you have, and start burning BF. So many people when they diet lose muscle, and don't lose enough BF. The healthy fats in this diet are to help you burn the BF and keep your muscle. There are several things we can drop as we go along if this is in fact too many cals. Mind you- the diet I gave for you is only about 1500 cals. I meant to ask what is your diet now??

Don't worry about what your weight is. I had to learn that a long time ago. Judge yourself on how you look, and how your clothes fit. I was the heaviest EVER in my life about 3 months ago @ 5'4", 162lbs., 15% BF!!! I could barely tie my shoes!! LOL! Don't get down on yourself for gaining weight. You will get back to the condition you were in! Sure, it sucks to know what condition you were in, and it can be depressing when you think you have to start all over. Here's some words on encouragement, or a light at the end of your tunnel: When I started my show diet, I was 16.5% BF. I have been dieting for 5 weeks, after 3 weeks, I was down to 13.8%, and now I am down to 12.5%! So, it can be done, and rather quickly! Just focus and have the discipline to "Just say NO to JUNK!!!" LOL;)

**gammachick** · 05-10-04, 02:53 PM

Ok - Diet has been absolute sh-- for the past 4 weeks so I will ignore that and move forward.
my bf was 15.9% last measured. 3 weeks ago. but i was 5 lbs lighter
diet had too many carbs in it but that never seemed to matter before - and then i woke up.....i was eating too much cereal and pasta - bad bad bad my body seemed to have quit processing and just storing!!! the poundage has slowly creeped up.
i also mix in ECA 3xday each ephedrine being 25mgs.
my weakness is my sweet tooth - chocolate ,cookies... and believe me i binged on my vacay. all my clothes are tight right now which is a good indication that i have got to fess up to my bad habits. i try not to always be a slave to the scale, but when the clothes are fitting tight - well I know I need to gain control.:bawl: thanks for the support - im gonna need it....

**redsquirrel** · 05-10-04, 05:20 PM

So.....let's say you're at 17% now; which still isn't bad. Here's what your requirements are: You have 128.5lbs of LBM, and 26.5lbs of fat. Which means, in order to MAINTAIN your current weight and LBM, you have to take in 1400 cals. Now, the diet I gave you is around 1500. Before you go nutso on me, remember this: I gave you that calorie amount because of your workout regime. For each cardio session, let's say you burn 500 cals. For each weight session, let's say 200. That puts you at 800 cals for a day. 700 less than you need. HMMMM......depending on how you progress, I may actually add some food....

**redsquirrel** · 05-10-04, 05:22 PM

In fact, yes. I am going to add more food. Have 1 scoop of protein with your 6th meal.

**gammachick** · 05-10-04, 05:34 PM

thanks rs - today so far.. took a flax seed oil capsule
m1 1 cup of cottage cheese light with 1/4 cup of blueberries
m2 shake with no fruit
m3 6 oz of chic 2 cups of veggiw flax seed oil cap
m4 low-carbprotein bar (170 cals; 6g of fat; 12g carbs)
m5 chicken with veggies
m6 tba

1 hour of cardio - no weights but abs and pushups and tri pushups

I have also started a diary on the way my body feels and everything I put in my mouth.
I'm back with my trainer tomorrow who will let me know exactly what my BF is. I'll keep you posted on my progress

**redsquirrel** · 05-11-04, 09:52 AM

Originally posted by gammachick
thanks rs - today so far.. took a flax seed oil capsule
m1 1 cup of cottage cheese light with 1/4 cup of blueberries
m2 shake with no fruit
m3 6 oz of chic 2 cups of veggiw flax seed oil cap
m4 low-carbprotein bar (170 cals; 6g of fat; 12g carbs)
m5 chicken with veggies
m6 tba

1 hour of cardio - no weights but abs and pushups and tri pushups

I have also started a diary on the way my body feels and everything I put in my mouth.
I'm back with my trainer tomorrow who will let me know exactly what my BF is. I'll keep you posted on my progress

Your diet is a good start, but the diet I gave you, I think is going to shock your body the best.

M1- not enough protein, AT ALL.
M2- good. make sure your shake is 40gms +
M3- very good. what is the dosage on the flax caps? usually you need to take 5-7 in order to get the benefits.
M4- drop the bars. replace with another shake.
M5- good.

You need to have the flax oil at your shake times because the flax helps slow down the digestion so your body absorbs the protein. Dairy has carbs in it which turn to sugar, it also bloats you.:)

**trip** · 05-11-04, 11:05 AM

Eating all that bad stuff on vacation you probably tripled your normal sodium intake, thus probably most of this weight gain is water.

You can't eat totally bad for a month a gain tons of fat, usually just not that many calories, usually in begining it is water weight from increased sodium and carbs.

If you clean things up, clothes should loosen in in a few weeks.

How do I know, this is my life, lol.

It's standard stuff we go through.

good luck

**gammachick** · 05-11-04, 11:23 AM

thanks trip...

rs - what are you making your shakes with? is it strawberries and milk, H20 or yogourt???i usually have a proten shake with water? or 1/2 water 1/2 skim. let me know.....

flax caps are flax omega w 1000 mgs: omega 3:45-65%; omega 6:11-24%; omega 9: 11-24% i will be taking them 3x day

**redsquirrel** · 05-11-04, 11:52 AM

Originally posted by gammachick
thanks trip...

rs - what are you making your shakes with? is it strawberries and milk, H20 or yogourt???i usually have a proten shake with water? or 1/2 water 1/2 skim. let me know.....

flax caps are flax omega w 1000 mgs: omega 3:45-65%; omega 6:11-24%; omega 9: 11-24% i will be taking them 3x day

How many caps do you have to take in order to get those percentages? When I took them, I was taking like 6 at a time.

Make your shakes with water. Again, although dairy and calcium have beneficial properties, they are not a huge benefit when dieting. Even the skim milk has carbs in it, which turn to sugar since they are not complex carbs. It's also very important to take the flax caps with your shakes. So, you should take them at M2, M4, and M6.;)

**gammachick** · 05-11-04, 12:37 PM

1 flax cap = 1000mgs with all those %

**gammachick** · 05-11-04, 12:40 PM

are your shakes protein shakes that you are adding strawberries to? let me know.......:cool:

**redsquirrel** · 05-11-04, 12:41 PM

Originally posted by gammachick
are your shakes protein shakes that you are adding strawberries to? let me know.......:cool:

Yes. For variety, you can get Chocolate, Vanilla, or Strawberry protein if you want.;)

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