Diet excercise and clen

[zombaby]

I'm new to the board and really didnt want to post this, and have read all the discussion about diet clen etc etc..so here it goes hoping that maybe u can help me, give me some critique and HELP. I've been training at the gym now for the last year, for the last month i've hired a personal trainer.
My training consists of 4 nights weight training (1 hour weight training 20 min cardio), 3-4 days of cardio(1 hours).
I am 5'9 and weigh 180lbs and havent messured my body fat but within the last year I have lost 60-70 pounds, I am a shapely individual well porportioned. My trainer tells me that Im a natural at weights and am doind well I recently purchased Clen, and want to start it...
My diet consists of 4-5 small meals a day e.g.
m1 1/2 grapefruit and 1/2cup of low fat cottage cheese
m2 3 egg white and 1 egg w/slice of whole wheat toast
m3 salad with 8 oz of chicken or beef
m4 small snack apple and cheese
m5 veggies, protien and a small amount of fat
Plus i drink loads of water.........
Is there anything more that I can do to up the speed of weight loss.
thanks

[zombaby]

So I did post and i didnt get any help...was it something i said, or have i not posted in the right spot!

[num1son]

easiet way to "speed" things up is with an eca stack first, don't rely on clen, if u've lost that much weight already then ure doing good just be patient none of us got small or big over night

K

[zombaby]

Thanks, but being a newbie I also don't know what eca stack stands for, is it ephedra,cafeine and.......:confused:

[num1son]

2 out of 3 isnt bad, aspirin:)

theres a lot of good info on this board about the eca stack, clen is usually used when the body needs that little extra past the norm chemicals like eca and so forth

heres what i would do,
you obviously hit some sort of deceleration with ure weight loss which means ure body has adapted to the stress of working out and dieting, which means u need to change it up, for lifting change the sets and reps around so if ure doing 15 reps now try doing an equally tough weight with 8-10 reps, with cardio always do it am on an empty stomach, also with cardio u need to mix it up as well, i love sprints and find that doing a sprint program 2x a week when i diet helps a great deal, also if ure using the bike or treadmill go really fast for a minute then jog or slower do that for a half hour with minute intervals u'll hate it but love the look

K

[zombaby]

Thanks, that sounds like good advice, I was wondering if the diet is a good one?

[Puddles]

Re: Diet excercise and clen

First off, congradulations on your success so far! I also lost about 60 lbs before I started training so I know where you're coming from. If you lost that in a year's time, you're doing well, but expect the weight loss to slow down as you become leaner, it's just natural. A slower weight loss will help ensure it stays off in the long run.

You asked about your diet...

Originally posted by zombaby

My diet consists of 4-5 small meals a day e.g.
m1 1/2 grapefruit and 1/2cup of low fat cottage cheese
m2 3 egg white and 1 egg w/slice of whole wheat toast
m3 salad with 8 oz of chicken or beef
m4 small snack apple and cheese
m5 veggies, protien and a small amount of fat

I'd change the toast to oatmeal. For meal 4 youre mixing carbs and fats (cheese, although it's a protein source, it is loaded with fat) in the same meal which is typically a no-no for weight loss. And although apples are healthy, they're sugary, you should stick with more complex carbs like oatmeal, brown rice, sweet potato. I'd go for a few ounces of tuna with some brown rice in place of meal 4. In meal 5 you mention fat, what are you using for your fat source? Olive oil or a little avacado is great, butter is bad.

Check the Dieting and Nutrition section here in the women's forum for some good diet info. I think someone's posted about how to figure out how many cal's/day you need based on your weight. You should get your bf% checked. If you wind up putting on muscle and loosing fat your weight may not change or it could even go up and you won't know the reason unless your bf% is checked every now and then.

Good luck and welcome to the board. :)

[Irishgirl]

I agree with Puddles on many points. Oatmeal instead of toast. And maybe add a scoop of protein to meal 1. And also that people tend to avoid fruit while cutting because of it's sugar content. And perhaps change meal 4 altogether. Not sure what time it is, but some people don't eat carbs after 4pm for example, and it works for them. I know the thread was asking about clen, but making sure your diet is in order first is what will make you see results. And yes, check out the nutrition forum. Welcome!

[redsquirrel]

Like Puddles said, you need to get your BF checked. That way we will be able to determine how many calories you need to maintain your lean body mass.

In addition, I would cut all the dairy out of your diet. Dairy has carbs in it, and those carbs turn to sugar once digested. You need to have more protein at meal 1. Your meal 5 needs to be like your meal 3. And, MOST IMPORTANTLY, are you eating any healthy fats????

[zombaby]

Thanks for the great advise, I stuck to this diet cause it worked for me, I use to weigh alot (LOL) within this year alone 60lbs came off! the year prior it was like another 40 so 100lbs in total. I personally beleive that I have alot of bf which is why I am chicken to go check! I THINK it is really high, as I just started recently to notice some muscle tone :rofl: My goal is to loose another 60-70 lbs and then start to cut (?)....I think its a good idea, no? I personally am not going by the weight of the scale but rather the size of the clothes I am wearing I was a size 20 now I am 12-13, my goal is a 6 - 8

I

I would cut all the dairy out of your diet. Dairy has carbs in it, and those carbs turn to sugar once digested. You need to have more protein at meal 1. Your meal 5 needs to be like your meal 3. And, MOST IMPORTANTLY, are you eating any healthy fats????

I am eating some healthy fats, olive oil, avocado, any other suggestions?
I will adjust my diet, with what u guys mentioned also a not the cheese that I am eating is no fat cheese ( and I know that it then becomes empty carbs....but it is my weekness)

[redsquirrel]

Originally posted by zombaby
I personally am not going by the weight of the scale but rather the size of the clothes I am wearing I was a size 20 now I am 12-13, my goal is a 6 - 8

I

I am eating some healthy fats, olive oil, avocado, any other suggestions?
I will adjust my diet, with what u guys mentioned also a not the cheese that I am eating is no fat cheese ( and I know that it then becomes empty carbs....but it is my weekness)

You are making great progress. As others mentioned though, I think your body has plateaued. When are you doing cardio? You may want to switch you cardio sessions to early morning, or late night after your last meal. Your body becomes complacent if you do not keep challenging it.

Healthy fats are the omega 3's 9's and 12's. The fats that are found in fish, (salmon, tilapia, etc), and flaxseed oil. Olive oil is high in calories, and doesn't have as many omegas in it as flax.

I'm sure you're intimidated by getting your BF checked, but it's really the only way to calculate your calories properly. Muscle weighs more than fat, so you may be surprised. It would have been really cool to have gotten it checked 1 yr ago, and gauged your progress that way. But once you get it checked, you will be able to gauge your progress by that, rather than what the scale says, and how your clothes fit. The clothes thing is good, but you could be adding muscle and losing BF ever couple of weeks or so, and there may not be noticeable change in how your clothes fit.;)

[Puddles]

Originally posted by redsquirrel
Olive oil is high in calories, and doesn't have as many omegas in it as flax.

I didn't know different oils had different calories but I know using heat (ie. using the oil for cooking) will destroy much of the beneficial properties. Any idea what a tablespoon of avacado has in it? I tried looking it up on fitday.com and can't find it.





Zombaby, if you're hesitant to have someone else measure your bodyfat, order some callipers online and then just have a friend do the couple of areas you won't be able to reach yourself on your back and you can do the rest yourself. The callipers aren't too difficult to use, just follow the directions.

[redsquirrel]

Originally posted by Puddles
I didn't know different oils had different calories but I know using heat (ie. using the oil for cooking) will destroy much of the beneficial properties. Any idea what a tablespoon of avacado has in it? I tried looking it up on fitday.com and can't find it.

Heat does destroy much of the nutrients.

As for the oils, I here's what I mean the calorie makeups are different (different poly/ mono unsaturated fats) They are lower in flax. The compounds found in flax are more beneficial for the calories you are taking in. The olive oil does not have the numerous omegas that falx has. Although it has no cholesterol, and the fats are good fats, it's just not as beneficial as flax. So, pound for pound, flax is the better choice.;)

[Puddles]

Originally posted by redsquirrel
Heat does destroy much of the nutrients.

As for the oils, I here's what I mean the calorie makeups are different (different poly/ mono unsaturated fats) They are lower in flax. The compounds found in flax are more beneficial for the calories you are taking in. The olive oil does not have the numerous omegas that falx has. Although it has no cholesterol, and the fats are good fats, it's just not as beneficial as flax. So, pound for pound, flax is the better choice.;)

Thanks!

[zombaby]

Wowzers! Thanks for all the info......I'm still hard at work here, and I've asked my trainer to do a bf test on me tomorrow, Im cringing at the thought, but better to know that not!

I'll keep you posted.......