Jamanda

[JAmanda]

Well after reading some of the journals here I decided it would be a good way of monitering my progress, and also knowing the areas where improvement is required.
Sooooooooo today- here goes

Run 45min and a few lunges and abs

10.00am 1/3 porridge and 2 egg whites

1pm 100grams of turkey, coleslaw,mushrooms

3pm 1/2 protein bar and 1 rice cake

6pm 100grams tuna and heaps of vege

9pm jello 2tablespoons of almonds, apple.

Oh my lord!! I dont know if my calculations are right but Im counting 800-900 calories, I know starvation mode AAGGHHH! Im going to have to have something else, what?? so when I actually sit down and calculate my intake is when I realise how low I still am, its so hard because of course im full and feel like Im eating all day!!!! So
1. need atleast 200 more calories?
2. MORE FAT
3. Maybe cut down on amount of veges (I have a big bowl), replace it with something with a bit more calories???

Any ideas, am I on the right track??

[imperfectly_lou]

You definitely need more food, particularly carbs

I still think that 45min run on no food is not a good idea. Can you at least have half a banana or similar beforehand?

Meal 1 - Bump it up to 6 egg whites. As you know, egg white are virtually calorie free and they aren't overly filling either. 2 egg whites is only 6g protein whereas 6 is about 20g.

Meal 2 - Add in some carbs. i know some people don't like eating carbs late in the day so go for lunch instead. Replace the coleslaw with some brown rice or similar.

Meal 3 - Ditch the rice cakes (very high GI) and just eat the whole protein bar!

Meal 4 - Can you try to increase the size of your protein serving to at least 150g. The veggies are great, so keep that up but 100g of tuna is only a very small amount! This would also give you more fat (healthy Omega 3s)

Meal 5 - Looks good. But you don't seem to get any calcium so I would suggest having your jello with low fat ice cream or some skim milk.


You really are doing great..... Your diet looks pretty good, you just need more of it.

I am curious as to what strength training you do and how regularly?

[Emma-Leigh]

Hey Amanda,

Your diet is looking better and better each day! :D Keep it up! Lou made some great suggestions and you have identified some major problems so you just need to work on these! As you said, you definately need a little more carbs and healthy fats (and a bit more protein would not hurt either).

Here are some of my suggestions:
Before your run - 1/2 banana (Excellent suggestion by Lou)

Breakfast at 8am!! You need to eat breakfast earlier than 10am as you are going without food for 15 hours and that is really unhealthy. Also, have the other 1/2 of the banana and increase the egg whites to 6 (also excellent advice).

About 10.30am - a 200 ml tub of fat-free yoghurt will help you increase your calcium and your daily calories.

1pm - consider adding a 120g can of mixed beans to your lunch

3 or 4 pm - The whole protein bar or 1/2 protein bar and an apple

Dinner - Why not try 150g of salmon in your dinner instead of tuna? It will increase your healthy fats, calories and calcium. If you are full, decreasing the vege's a little so you can eat something with a little more substance is a good idea. But vegetables are important - so try to eat both!

After dinner - The almonds are great. The apple is ok, but having this earlier in the day (with your 10am or 3pm meal) and having some protein instead would be better. So - a skim milk hot chocolate would be a good alternative.

Also - remember to keep that water intake up!

:)

[JAmanda]

My weight training is 3x week for 1hour ( Im stuffed by the end of this)

Monday - chest and tris
wednesday- legs, shoulders
friday- back and bis

We tag abs on twice a week- and boy they hurt.

At the moment Im doing alot of super sets, which I find very effective, for example for shoulders the other day;
15reps of side lat raises
15reps of shoulder press
15 reps of upright rows.

I done these in succession- and boy talk about get the heart rate up and muscles burn!! So i do that for 3 sets. My personal trainer makes sure I do the things Im not good at or dont like on a regular basis. We utilise many techniques to make reps and sets harder, besides just incresing the weight. For example slowing the reps up, concentrating at keeping the muscles loaded, pausing at bottom with leg press and squats, super setting and most importantly preparing myself psychologically (its amazing what you can do when you really concentrate and think about it, training your body to recruit more muscle fibres etc).
Im very lucky with my personal trainer he has an awesome body and competes each year at the world universe!! Its good to know that you have someone giving you advice that you know is going to work. I have come so far from when I began with him- he has taught me that pain is my friend!!! No pain no gain body stays the same!!! I use to be able to do 100 situps a day, but now I can inflict so much pain with 30reps max and the abs are starting to appear!!! Just shows you the importance in concentrating on the muscles you are wanting to work.

[Emma-Leigh]

Hey - Just a thought - With your almonds before bed, you could always try something like this:

http://www.aussiebodies.com.au/products/protein+whip+ready+to+eat.htm

Or

http://www.aussiebodies.com.au/products/protein+whip+dry+mix.htm

Still not the best choice, but if you don't like cottage cheese it offers an alternative.

It would be pretty good as a post-workout meal :D

[imperfectly_lou]

I know what you mean about the abs.... I am doing the best workout at the moment. I found it in this month's Oxygen and I can only get through about 3/4 of it but my abs are aching tonight!

Your training looks good Amanda but I would talk to your trainer about putting in some heavy weights with lighter reps. I have seen my best results off 6-10 reps.

[JAmanda]

Thanks guys, yeh lou sometimes my weights are so heavy I can only do 8 reps. The other day we done chest press (heavy weight) and I could only pump out 4!!!!!!!!!!! Thanks for your suggestions emma, I think I will buy some of those bars you talk about lou. But I really want to be able to get all of my calories in, in a normal sort of way rather than relying on supplements.
I am having a bit of trouble with food going straight thru me at the moment- or maybe its normal but Im not used to havind regular bowel motions . I do eat alot of fibre from my veges- is this too much?? I have a head of broccoli, 1/4 of a cabbage, 2cups of mushrooms everyday. I dont think people realise how much when I say alot (is this alright). So at night for dinner my bowl that I eat out of is like a serving bowl. Had my run and just about to have breakfast- will post later with my daily intake. Thank guys

[imperfectly_lou]

Wow! That is a lot of veggies!!!!!!!!! A whole head of broccoli! I am impressed because I have a hard time getting my veggies in. No wonder you go to the toilet so much!

The amonut of veggies you eat is great but since you eat so much, no wonder you can only fit in a small portion of protein! I would decreased the veggies by half and make the protein 150-200g as a minimum. Veggies do have protein in them, plus lots of other good stuff, but animal protein is the best and you need it with all your intense training.

I would also try switching your veggies around. Like don't have the same thing all the time.

[Emma-Leigh]

It is probably a combination of things - Your bowl is probably getting used to you eating a little more (sometimes people who have been on severe diets have funny toilet patterns for about a month before things settle down - it takes a while for your intestines and your enzyme producing organs to adjust). The other reason is probably because you are eating lots of fibrous vegetables - which is really great!

I eat a lot of vegetables too - although I eat a much greater variety it probably comes out to about the same with the total from my meals, being about 1/4 head of brocolli, 1/4 head cauliflower, two or three steams of celery, 1 zucchini, 1/2 cup cabbage, 4 or 5 mushrooms, handful of baby tomatos, a cup of baby spinach, 5 or 6 brussel Sprouts, some mixed lettuce and sometimes some avocado. Depending on what I have it will also sometimes include eggplant, cucumber, capsicum, sprouts and chinese vegetables (bok choi, choi sum etc) if I feel like a stir-fry. So I know what you mean when you mean a LOT (I have to go for a serving bowl at dinner too! :D).

But, as Luo said - no wonder your poor stomach is having trouble fitting everything in! If you are not used to eating a lot of food this is LOTS to be eating and you should probably pull up on the vegetables for now. Protein is a little more important - so try to get 150g of protein first at lunch and dinner and then eat your vegetables.

Hopefully you should soon be able to fit both in without a fuss. :)

[JAmanda]

Hey, well last night I decreased my veges a little and consumed more meat. I will never give up the vege though as I really enjoy them. This is one of the other problems I need to add variety, I do eat the same food day after day- it makes things so much easier. I avoid carrots as I learnt that they were high GI, sometimes I have brussell sprouts and cauli. Dont consume much starchy vege like pumpkin (whats this like). Another question with the egg whites for brekkie, I just eat them as they are, do you guys(what do you scramble them with??).
So today I have been for my run at 5am, its now 7.20am and having brekkie. I had some apple b4 my run. Will post my food tonight. I have weight training so am going to aim for 1200 calories today, is this alright?

[Emma-Leigh]

Originally posted by JAmanda
Hey, well last night I decreased my veges a little and consumed more meat. I will never give up the vege though as I really enjoy them. This is one of the other problems I need to add variety, I do eat the same food day after day- it makes things so much easier. I avoid carrots as I learnt that they were high GI, sometimes I have brussell sprouts and cauli. Dont consume much starchy vege like pumpkin (whats this like). Another question with the egg whites for brekkie, I just eat them as they are, do you guys(what do you scramble them with??).
So today I have been for my run at 5am, its now 7.20am and having brekkie. I had some apple b4 my run. Will post my food tonight. I have weight training so am going to aim for 1200 calories today, is this alright?

Hey Amanda,

YAY! :D I am so glad you had the apple before your run and that you had breakfast earlier! Keep it up! 1200 cals is HEAPS better than your 800 calorie days of a few weeks ago! I think it is a really good goal for the day! Geez... soon you will be eating 1600 cals a day - TWICE what you were eating before! You go girl! :)

And don't worry - I would NEVER ask anyone to give up veges! I love them and could not live without them either! :)

You really do need to eat a variety of foods, because eating the same thing constantly is a form of disordered eating in itself.... But, while you get your calorie intake a little higher, you would be fine staying with the foods you are comfortable with. That way it is only 'one change at a time', and it will be a easier to eat more. But, once you are ok with more calories you should definately look towards adding different foods.

Carrots are actually low GI!! :) Lots of people have the wrong impression about carrots but read this thread here -
http://forum.bodybuilding.com/showthread.php?s=&threadid=131043&highlight=carrot

But, pumpkins are high GI so you are right in staying away from these. Yams however, would be a good addition to your diet - they are low GI and an excellent clean carbohydrate source.

As for the egg whites - it depends on how I am feeling. I usually just scramble them quickly with some black pepper if I want something quick. But if I am feeling a little more inventive I will make an egg-white omlette with spanish onion, mushrooms and tomatoes.... or I'll poach or hard-boil them and have them on some good sourdough toast.

Have a good day!

[imperfectly_lou]

I love carrots! If I didn't eat carrots I would barely eat veggies at all!

For my egg whites, I either scramble them as is or for dinner I occasionally make an omelette and add in tuna and some mushrooms, tomato etc. I also like boiled egg whites on rye toast for a mid-afternoon meal

[JAmanda]

Well intentions were good at the start of the day!!
Brekkie- 2egg whites+ 1/3 cup porridge
Lunch- Turkey 120grams + coleslaw
Pm- !/2 protein bar
Dinner- 120 gram tuna and veges
supper- jello, almonds and apple.

I went for run at 5am and had training at 4.30pm. Feeling very strong- but know diet lacking (did increase protein today at lunch and dinner, but i find if I increase something I decrease something else. I have definately lost weight, eating this way rather than nothing during the day and all calories at night. When I actually sat down and thought about my old way of eating I was probably consuming more calories even though it was all at night. I think was due to the fact that I was so hungry and my body was so deprived that you tend to overindulge a little bit- it cant be good for your digestive system to be inactive all day and then boom, having to go for 5hrs non stop at night. Im thinking ultimately I need to add 500 calories on to what I am consuming at the mo. You guys are probably thinking we have told you so many times what to do-just do it@!! I think its important that I take it all in my stride, I have achieved so much so far. The order of importance I have put things are as follows
1. increase calories gradually so im atleast eatimg my BMR requirements daily.

2.Increase protein figures
3.increase carb figures
4.Increase fat
5.Variety, variety.
What do you all think

[JAmanda]

Forgot to say that I am very suprised about the carrots, I am sure I have read it in many books before that they are higher in sugars and GI.Obviously I was wrong.

[imperfectly_lou]

I think I remember reading from Emma_Leigh that the original studies done on the GI of carrots were flawed and incorrect, which is why the wrong information has been circulated.

Amanda, I know how difficult it is hon... trust me, I am struggling badly at the moment too. But if you are like me, you know that the joy and thrill of working out makes it all worthwhile, not to mention being able to life our lives like normal people!

So today wasn't fantastic for either of us, there is always tomorrow. Don't beat yourself up over it.

[JAmanda]

Hey thankyou so much for the support, it sure isnt easy. I know that I have achieved alot so far within myself, I no longer beat myself up when eating aT the times I never allowed myself to eat before ie I eat on a more frequent basis. Most importantly I have not gone back to the way I used to eat- I have never gone so long on a more healthier consistent way of eating. I was talking with my trainer the other day and he said that it is very important for me to get that 100-120 grams of protein a day- without fail!! Im not sure looking at my diet how much I would be geting at the mo- I dont think it would be 100grams yet though. The first time in my life yesterday at training I looked in the mirror and thought I looked to small in places- and would love more muscular padding!!! That in itself is a huge achievement- Previously I always liked being skinny!!! Another thing I feel guilty about is I think of writing that I ate more than what I actually did- done this a few times with the quantity of meat, I actually weighed my meat for the first time last night (as I have always made estimations) turkey was only 70gram raw weight. So I need to stop cheating myself inot believing that im having enough. I know that if I dont make a change my body sure as hell wont!!!! For the better anyway.

[imperfectly_lou]

Looking at your first day's nutrition, you are probably eating about 60g of protein a day.

Bump up the size of your meat portions and add more egg whites to breakfast.

Add in some yoghurt for one of your snacks or dessert

You might want to consider having a protein shake post-workout too (since you should be having your breakfast PRE workout!)

[Emma-Leigh]

Originally posted by JAmanda
1. increase calories gradually so im atleast eatimg my BMR requirements daily.
2.Increase protein figures
3.increase carb figures
4.Increase fat
5.Variety, variety.
What do you all think

I think that this is a great 'battle plan'. I completely agree with you when you say you have achieved so much already and I know that you will achieve these goals too.

Just remember to be honest with yourself and don't cheat with your meals and count 'extra calories/grams' where there are none. The only person that will suffer in the end is you - so keep true to your goals and if you feel yourself slipping remind yourself why you need that protein or those carbs.

You will get there.



:)

[JAmanda]

Right today this is what I set out to eat

Brekkie- 2 egg whites 1/3cup oats

10.30- apple

12.30- 100gram turkey, salad

3.30- 1/2 protein bar

4.30 training, legs today owchhhh!

post training 1/2 protein bar 5.30

7pm vege and 100gram meat, 2egg whites

9pm jello and 2tablespoons almonds

So how many calories do you think this is?? I am guessing 900 so if this is right where can I add- i want 1100-1200 today especially when I have ran this morning and training tonight.

[Emma-Leigh]

Here are my rough calculations -
Brekkie- 2 egg whites 1/3cup oats
eggs = 24 cals, 6g protein
Oats = 123 cals, 21g carb, 4g protein, 2.6g fat
Total = 150 calories, 21g carb, 10g protein, 2.6g fat

10.30- apple
Total = 70 calories, 17g carbs

12.30- 100gram turkey, salad
100g COOKED turkey = 130 cals, 29g protein, 1.5g fat
200g Salad = 30 cals, 7 carbs
total = 160 calories, 7g carbs, 29g protein, 1.5g fat

3.30- 1/2 protein bar
Depends on brand... I would say something like -
Total = 90 cals, 10g protein, 10g carbs, 1g fat (?)

post training 1/2 protein bar 5.30
Total = 90 cals, 10g protein, 10g carbs, 1g fat (?)

7pm vege and 100gram meat, 2egg whites
100g COOKED meat = about 120 cals, 28g protein, 1-2g fat
2 egg whites = 24 calories, 6g protein
500g Vegetables = 75 cals, 16 carbs
Total = 219 calories, 16g carbs, 34g protein, 2g fat

9pm jello and 2tablespoons almonds
Don't know about the jelly... but I would say they jello doesn't have anything in it... ?
5 - 10g almonds = 50 cals, 2g protein, 4.5g fat
Total = 50 cals, 2g protein, 4.5g fat

DAY TOTAL = 829 cals, 80g carbs, 95g protein, 13g fat

Hmmm..... Not good :(

So - Here is what you could do:

Breakfast -
6 egg whites - 18g protein
1/2 cup oatmeal - 32g carbs, 7g protein, 4.5g fat
TOTAL = 270 calories, 32g carbs, 25g protein, 4.5g fat

Morning -
Apple = 70 cals, 17 carbs

Lunch -
100g turkey - 130 cals, 29g protein, 1.5g fat
1 slice rye sourdough - 80 cals, 15g carbs, 5g protein, 0.5g fat
150g salad - 25 cals, 6g carbs
TOTAL = 235 cals, 21g carbs, 34g protein, 2g fat

Pre-workout -
Tub of Yoghurt = 150 cals, 20g carbs, 16g protein, 0.2g fat

Post Workout -
Whole protein Bar = 180 cals, 20g protein, 20g carbs, 2g fat

Dinner -
100g pink salmon = 140 cals, 26g protein, 4g fat
500g vegetables = 75 cals, 16 carbs
TOTAL = 215 calories, 16g carbs, 26g protein, 4g fat

After dinner -
10g almond = 50 cals, 2g protein, 5g fat
200 ml Skim milk hot chocolate = about 100 cals, 15g carbs, 8g protein, 0.5g fat
TOTAL = 150 cals, 15g carbs, 10g protein, 5.5g fat

DAY TOTAL = 1250, 141g carbs, 131g protein, 18g fat

[JAmanda]

You wee sweety Emma Leigh, thankyou so much!! Its so good to have the macronutrient break down too, very interesting. Obviously looking at that I am deficient (considerably) in all areas. What you have wriiten just seems like so much food- but not impossible I suppose. I need to add something extra each few days to get my body wanting it- hungry for it. On top of the food how much water should I be drinking each day, I try and have a cup of boiled water evry 1/2 hour or so. Like I said in my last post I wouldnt be having 100grams of cooked or raw meat either- once I weighed it I was horrified to see only approx 60-70grams!!GUTTED.
Do you feel like you are eating all day??
I trained legs and shoulders today, Im getting stronger and lifting alot more weight- I must back this up with the sufficient diet too though as I will start breaking down muscle- is this right. I read an article the other day and it said that your muscles are the last areas to utilise the protein we eat , the organs of our body are the first, and if you dont have enough protein it gets it from existing muscle tissue- so not only do the muscles not gain any benefit from the protein we are eating, but end up less from feeding vital organs!!(that was a reality check for me!!). Its good for me to read and understand how things work before I undergo change- sense of safeness(crazy maybe) but thats how my little mind works. Thanks again Emma I will add egg whites tomorrow PROMISE

[JAmanda]

Emma I would love to see some photos of you!!

[imperfectly_lou]

Sometimes I feel like I am eating all day too Amanda, but generally, I am simply hungry ever 2-3 hrs!

[playmaker]

Jamanda are u a personal trainer?

[JAmanda]

No but I definately have thought about doing a course to become one, fitness is my passion in life- I just love it could not live without it!! I have always thought of one day taking on training people, as I know the difficulties alot of woman face in society- and I also know that its not impossible to do something about it. Fitness is an addictive drug- and i will never go into detox for this baby!!!

[JAmanda]

Far out guys- BAD DAY!!! Was full on at work, not much time fo eating- no excuse I know.

Run 30min

7.30am- 3egg whites 1/3 oats

12.30pm meat and salad (cooked meat weight was only 70grams)

3.30pm 1/2 protein bar

7pm vege and 100gram tuna

9pm almonds 10gram, apple jello and I am a walking zombie.

What was today about arghhhhhhhh, I get so angry with myself when i look back and see my appalling effort. I feel very tired too, early night for me. I can feel a big rest day coming on! I have training tomorrow- so ill feed up to compensate for my slack effort today. I look and think why didnt I eat the whole damn protein bar- because I dont normally (mind thing to get over+ deal with!!). Maybe I need some sort of treat tomorrow, havent had anything near bad in weeks- maybe even carb up to get me going.

[playmaker]

I think you have to be more organized. It's easy if you plan your nutrition program the day before. Take a notebook and write down what you are gonna eat the next day. This is what i'm doing and believe me works!!! How often do you workout? Maybe is better for you to stop cardio and lift 5-6 times every week.

[JAmanda]

I train cardio (running 6 times a week) and weight train 3times. I am very organised when it comes to food and what I am going to be eating, its the mind and habitual routine that I need to break.Its so easy to eat what you have always eaten (you know the consequences and the effect that amount of food has on you), and from my day yesterday I know now what effect to little food has on you compared to previous days where I have tried very hard to increase.I think still I am going alright, that was 1 bad day out of 2weeks of slightly better days!!! Still need to be alot better Iknow. I really just want to concentrate on increasing my calorie intake at this stage, there is no way I could cope with eating more and cutting back my running!! Taking baby steps at the moment until I reach a healthy balance. I love my cardio too much too give up, not just for the fat burning benefits but more so for the endorphins that It realeases in my body, Makes me feel so good and puts me in the right frame of mind for the day. Maybe from my eating disorder thats something that will always be there- if I exercise you dont feel guilty eating (Im not anywhere near as bad as what I used to be) but when my aim is to increase calories my normal routine must stay as is. Crazy aay, but thats the way it is, IM sure other people that have suffered thru an eating disorder will agree. Thanks anyway for your advice, I will start writing down as I go thru the day, instead of waiting to the end of theay and find out I havent eaten near enough- I can add that way as the day goes on. Thanks playmaker.

[mirror]

I think you are doing great with your baby steps and believe me I know how hard they are. I do the running log thing every day, it's great for awareness of WHEN and HOW MUCH of those calories you're needing and spending thru the day. I totally know where you are coming from with the inability to DO what you 'know' what you should do. Listen yesterday I spent 10 mins in a supermarket tussling with whether I could 'risk' buying a whole lb of salmon fillet. How sad is that? And I was hungry. AND guess what I didn't buy it. ITs a frame of mind that's like a prison. but we have to keep trying to escape!

[imperfectly_lou]

I also write down the night before what I am eating the following day. It usually changes a little but it allows me to be well-organised. I leave home at about 6:30 so I put all my food out ready the night before to go... like I pre-weigh and package my nuts, have carrots ready to cut into sticks etc

[Emma-Leigh]

Arggg... Amanda :( Where is your food??!!! EAT GIRL!! Come on! You have to get yourself organised!

Don't let yourself fall back into old habits. Set yourself a 'new routine' to follow - one that involves eating a little more! Sit down at night and write down what you are going to eat - then pack your meals and set it all out. FORCE YOURSELF to do it! Don't let it beat you! You are stronger than that!

[JAmanda]

Good idea lou. I also have those mind wrestles in the supermarket mirror, very mentally draining!!! Another challenge I guess.

[JAmanda]

20 september

****!!!!! I went for my run this morning and I have a little niggle in my ankle that is getting progressively worse- now im limping!!SOOOOOOOOOOOOO pissed off!! I have not had a rest day from running in about 2 weeks so I am thinking that is what has caused it- lesson learnt. So tomorrow I will give the bike ago- I dont cope with injury very well at all, as you can all imagine. Had weights yeterday afternoon (back and bis), felt alittle drained and fatigued, although still managing to lift quite heavy- just didnt have that strong feeling. This is my plan of attack today

8am run and abs 50min

10.30 3 egg whites and 1/2 cup of porridge

12.30 Chicken/turkey 70 gram and salad

2.30 1/2 protein bar

4.30 1/2 protein bar

6.30pm meat 100 gram and vege

8.30 meat 70gram and salad

10.30 jello and nuts
Okay so i have calculated this is on 1000 calories, maybe I should have whole protein bar at 230 and something else at 4.30. I was consulting with my personal trainer yesterday and I said how i was stuggling to get the right amount of meat in, so he suggested that I have more meals of it and this would also keep my metabolism going - your ideas. I am actually feeling hungry at these times so I cant see why not- I suppose it just means I will be eating all day- not to worry. Love to hear what you think of above

[JAmanda]

I am also craving salt at the moment!! What could be causing that?

[imperfectly_lou]

Stay off that ankle!!!!! Amanda, if you want to keep running you need to learn to mix in different forms of cardio. Not only will it help your joints from suffering so much impact, but it will CHALLENGE your body and make it work harder, therefore it is all good!!!!!!!!!

You said you liked classes. I challenge you (ankle permitting) to go and do one body step and one RPM class next week instead of all your running! You can do it!

[JAmanda]

You are right and the different form of exercise will probably do my body the world of good!! Its that routine thing again!! Well my ankle is getting worse as the day goes on, I have tried heat and stretching it relieve it quite considerably. So annoying as when I woke up this morning I was contemplating a rest day- why didnt I!!! What did you think of my diet lou? I hope your day is going along nicely and you are getting all those calories in.

[mirror]

I get salt cravings too. could be all the sweating. I sweat so much sometimes I wonder where it can all come from.

[JAmanda]

I thinkthat must be it, I cook with salt and add it when I am finished. Couldnt live without it. Food would be so bland

[playmaker]

Jamanda eat Tuna girl ... cheap protein!! I eat 150-200gr of tuna every day and salmon. I dont understand how you find so hard to eat a big amount of protein, i am 5'7 almost 119 lbs and i eat 130-150 gr of protein every day. For breakfast try 80gr of tuna with 3 eggs white and 1/2 cup oats ... 70gr of meat come on girl whats this? put at least 100-150gr. Replace the protein bars with food, almost all protein bars have a lot of sugar and saturated fat

[Emma-Leigh]

Hey Amanda,

I hope your ankle is feeling a little better!! :( Do as Lou suggested and give the running a rest for something that is not going to be as taxing on your ankle. You don't want to be out of action for any longer than neccessary!!

About your meals - I think that either more meals or larger meals would both be ok. Just as long as you eat more, plus I think that if you are hungry then you should definately eat!! :) It is a good sign that your metabolism is kicking back in again - so make sure you keep feeding it so it doesn't stop!

The effect of frequent eating on your metabolism reaches its max when meals are spaced about every 2 1/2 to 3 hours. So having your meals more frequently than this would probably not benifit your metabolism - Although it might benifit those muscles you are trying to grow! :D

Your diet is looking much, much better! Breakfast is looking especially good - a few more egg whites and it will be perfect!

You are still lacking in carbohydrates so you have to try to add those carbs somewhere! What about some chick-peas in your salad at lunch?

About the protein bar in the afternoon - Maybe try the whole bar in one go, and something else for your other meal like a tub of yoghurt and an apple (get that calcium into you!). Or, as it was suggested, have real food instead of the bar and try tuna on a peice of rye sourdough and then an apple and some yoghurt.

[JAmanda]

well I feel like I have been eating all day today!!

9am run and abs

11am 3egg whites 1/2cup porridge,coffee

1.30pm 70gram chicken,mushrooms and coleslaw

3.30pm Whole protein bar

5.30pm 2egg whites

7pm turkey 80grams veges

9pm apple jello,nuts (2 tbspn)

I know the meat portions are lacking, I bought chicken and turkey breasts and froze them in individual packs (not realising the amount in each-not enough)- so maybe I need to have 2packs per meal-wow alot. I do find it easier to get the 100grams of tuna but i cant have this all the time, I already have itm ost days. Far out this seemed like alot of food- im calculating 900 calories- maybe 70grams protein??? Nah not good enough so I am going to stay up and force down some more protein, tuna?? Boy talk about getting it all in- might get some flax seed oil to add calories without having to add bulk to the diet. I definately need the protein bars at this stage as it is a good way to add calories, the ones I have are nutriplan bars, 3grams fat, 15grams carbs and 9 grams protein- think this is alright (probably need one with more protein) will do some searching and see what I can find.
The ankle notfeeling to bad, just feels very weak- so bike tomorrow.

[JAmanda]

Ok ankle feeling a little better today.
This morning done the bike- you certainly notice a difference when you do another form of exercise, I was buggered 35min of high intensity bursts- I suppose you use different muscles.

10am 3egg whites and 1/2 cup porridge, coffee

this is all I have had so far as it is only 10.30am, I am going away overnight and am wondering what I should take with me to make sure I get in all my calories, previously I didnt worry about it and just slipped back to eating nothing-but not this time my friends. Will take some protein bars, sachet of tuna, apples. We are going out for tea tonight so will order a meat meal- any other ideas?

[Emma-Leigh]

Originally posted by JAmanda
any other ideas?
Hmm.. What about a handful of almonds? A tub of yoghurt? Maybe hardboil some eggs and take those?

:)

[JAmanda]

monday 22sept

Well I was away from home yesyerday and today- so I had another challenge on my hands as usually I just go away and eat very little. I didnt do cardio this morning (my first day off in only 2weeks, so I am thinking thats why my ankle decided to pull out on me) Ankle feeling heaps better today mind you so thats a bonus.

Breakfast- jello and nuts (no cooking facilities in the motel so this is the best i could do. 8am

10.30am 1/2protein bar

1.30 80gram tuna pack + 1/2 protein bar

3.30 coffee

4.30 training chest and tris- very strong (now looking back at the days intake dont know how!!

6.30100gram tuna and vege

8.30 yoghurt, apple and nuts
I am also going to have some egg whites before i go to bed as this was pathetic- mind you im sure you would have all fell over if i told you what i used to eat when I went away!! Next time I need to pack heaps more food and make sure I am getting all my macros for the day.
I have a friend that i bumped into last year who was badly suffering from some sort of eating and exercising disorder- she had lost so much weight, this was novembe last year. Well I have just seen her this weekend andI didnt recognise her, she had puffed up so much it looked like she had been taking steroids. I feel so sorry for her, obviously she had starved herself so much for the activity that she was doing, that when she started eating again BANG- weight goes on big time. Poor girl.
Looking forward to my porridge and egg whites for brekkie tomorow- missed it so much (get a motel with cooking facilities next time, hard when staying with others) but I will just have to find a way. I also went to visit a friend who is dying from cancer- such a horrible disease. LIFE TOO SHORT 1200 calories here I come tomorrow, maybe ven 1300. Lou you are doing so well, I would be happy if I could consume your calorie numbers- still need to increase though aay!!!

[mirror]

well coffee sure ain't a meal! mind you it is my brekkie every morning along with several ***s. Did you pack just the one protein bar, and what about MRPs, would have been a good if not ideal standby? plus was there even a little bit of you saying 'can't eat so much today, haven't done my cardio' ? he he I can talk. I have just endured 2 days of rest, nearly going out of my mind with non-gym-ness, eating all gone to hell. aaargh. I just can't deal with these rest days at all. they do my body great but mess up my mind. well, let's keep going, keep trying, eh?

[JAmanda]

well i actually thought about your comment about doing no cardio- and I am pleased to say that no it didnt come into my mind!YAY I was just very unorganised. I very rarely have rest days- and I was still doing weights so now I dont feel guilty about eating. I was very hungry for the food to- so even if i did not want to eat much, I think iwould struggle now because I actually do get hungry- unlike before when I never felt hungry!!I know what you mean though, its easy for the thoughts of the subconcious to resurface

[mirror]

well good on yer matey. Just noticed my last post was modded, ha ha ha. You know what the word was that was ***-ed? it's a word we brits use for ciggies that our US friends use to mean something else entirely. it starts with f and ends with g with a vowel in the middle, and no, mods I do not have THOSE for breakfast!

[JAmanda]

23 september

Well I am very impressed with my efforts today- check this out

5.30am HIIT 30 minutes, very hard!!

7.30am 1/3 cup porridge + 4 egg whites


12.30pm 100grams chicken(Iweighed it so was not cheating) mushrooms, 1 slice of rye bread-YAY!!!

3.30pm 1 whole protein barYAY

7pm 100grams tuna and veges

9.30pm jello, nuts and apple

I am pretty pleased with this effort- I achieved so much today, but one thing that does scare me a little is that I was still a little hungry after my last meal- and this morning when I got up my tummy was rumbling and I didnt really know how I was going to get through my cardio. I was expecting to be full of energy after yesterdays efforts- that HIIT is amazing if its the cause of my hunger. Or is it just that my body is so used to beingfed later at night, so it will take a while to adjust- your thoughts would be great.What do you think emma, is this enough protein/calories-how much more??

[imperfectly_lou]

I am so so proud of you Amanda! You have made great improvements.

But how many times have we told you, YOU CANNOT DO HIIT ON AN EMPTY STOMACH. If your stomach was rumbling when you woke up, it wanted food, simple as that! You will end up losing muscle :(

[mirror]

way to go, girl! agree with Lou. Rumbling stomach doesn't make for a good HIIT session. you will feel rubbish and it will seem like a slog.

[Emma-Leigh]

grrr.. I just typed up a big response and then my puter went and ate it!! Argg!!

Anyway - Congrates on being brave and getting some starchy carbs at lunch! I am sooo pleased!

I calculated out some rough calorie figures for you so you could see how you were going.

7.30am 1/3 cup porridge + 4 egg whites
Oats = 123 cals, 21g carb, 4g protein, 2.6g fat
Eggs = 48 cal, 12g protein

12.30pm 100grams chicken(Iweighed it so was not cheating) mushrooms, 1 slice of rye bread-YAY!!!
YAYAAYAYAYAYAYAYAY!! :D Wooo hoooo **does the happy dance** ... Ahhrmmm.. Yes... **cough**...
Chicken = 130 cal, 30g protein, 2g fat
Rye Bread = 80 cal, 14g carb, 5g protein, 0.5g fat

3.30pm 1 whole protein barYAY
A whole one!! YAY! **feels happy dance coming on again.....**
123 cals, 15g carb, 9g protein, 3g fat

7pm 100grams tuna and veges
tuna= 120 cals, 28g protein, 1g fat
500g Vegetables = 75 cals, 16 carbs, 2g protein

9.30pm jello, nuts and apple
10g nuts = 50 cals, 2g protein, 4.5g fat
Apple = 70 cal, 17g carbs

Total = about 830 cals, 83g carb, 93g protein, 14g fat

But - Although the cals are low, you are getting them from good sources! So you should still be congratulating yourself!! :)

You should set yourself a goal this week - to reach 1000 calorie. In fact - I am going to set one for you!! :p Amanda - your goal for this week is to hit 1000 calories! Your protein is looking pretty good - but your carbs are lacking a lot. So - try to aim for 1/2 cup oats at breakfast and add a tub of yoghurt into the meal with your protein bar. That should see you come up to 1000 calories!

As for why you are hungry - HIIT will do that to you. It gives your metabolism a good old kick along (**grumble... never on an empty stomach... grumble... muscle catabolism... grumble... bad for you.... grumble** ;)). But, you are also hungry later in the day because you are not getting your body off to a good start in the morning - your breaky is pretty small. Plus, it is actually a combined post-workout/breakfast meal - which means that it is basically being drained from your blood before it does anything at all. Then, as you are not following it up with much food during the day, your body is pretty empty at the end of the day...

Try to increase your breakfast and you will probably find it helps.

Keep it up!

[JAmanda]

Hey thank you so much emma, I really appreciate your advice- its sooooo sound and sensible- 1000 calories here I come!! No more HIIT on an empty stomach, or grumbling one for that matter. I definately know I will be able to increase my brekkie as I now know that that is what my body is using for recovery and energy thru the day!! It has taken me almost 3 years to realise this- b4 I was fuelling my body to sleep CRAZY CHICK!! I am so hungry in the morning too- so its not as if I am force feeding myself. My ankle is getting better slowly but I am still on the bike, but boy your body sure does notice a change in activity. I have found the hills very hard- I suppose after a whiile running becomes alot of momentum- whereas on the bike you have to push all the time OUCH especially the sprints. So thanks again emma for your help and guidance- so very much appreciated. And Lou I promise I will have something before my HIIT- any ideas on what to have!!

[imperfectly_lou]

Great work Amanda! Keep it up!

Before HIIT... depends on how long you wait between breakfast and hitting the exercise. I usually have 1/2 cup oatmeal about 45mins before but if you don't have that much time to wait, try a banana

[JAmanda]

OK last night I done legs and we done slow hard reps- I was so sore afterwards!!! Its quite scary when you do the leg press slow like that and you are completely loaded at the bottom- have to really focus to get the weight back up!! We also done shoulders, for the first time I managed to do the stack- upright rows!!!! This morning I decided to have a complete reat day- Im hoping I can do this without going to the gym after work. I havent had a complete rest day in years!! My trainer looked at my ankleyesterday and said it was an overuse injury from overtraining- so I have learnt from this that I need atleast one rest day a week- especially with the impact of running. Now I am still going to eat my day away- as I think this is the time when hopefully I can let my body recover and make a little more fat burning muscle- am I right here- you guys need to reassure me. So brekkie on the way I will post later and let you know how I get on with "no exercise"- maybe do abs later on(see its already creeping in my mind ARGGGGGGG)

[gallerygurl]

amanda I know you dont believe it but a rest day will help you tone tighten lose etc... It really makes a difference in your
physique.. and youwill feel soooo energetic the next time you train:)

[imperfectly_lou]

Amanda my dear.... your body NEEDS at least one rest day a week. The rest part is almost as important, if not more important, as the active part of training, particularly when you are lifting weights. During rest time, your muscles repair themselves and GROW!!!!1

[mirror]

oh boy. if you find any great coping strategies for rest days, tell them to me because I nearly go bananas. books, movies, surfing, tried them all. but all you really want to do is go to the gym. It's addiction, right?

[JAmanda]

26 september

Well today was a little tricky but I think I managed quite well considering- see I went to the dentist and I was numb for a good part of 5 hours afterwards- still managed to eat.

7am 40min cardio

9am 1/3 porridge+ 4 egg whites

12pm 1/2 protein bar

dentist-ouch!!!!!!!

3.15pm Turkey 100 grams and salad

5.30pm training, back, abs and bis.

7pm Tuna and veges

9pm jello nuts and apple.

Still not near enough- but I must say I am very comfortable with eating this now so I know that I am ready to tackle another increase- mentally and physically. My body has adapted well to the first increase, which i was pretty scared about knowing how much I had starved myself- thus shutting down the metabolism. I actually feel like I have lost weight- maybe because I am not eating so much at night too. Still have more to go and I know the carbs need to be considerably higher. Next goal is whole protein bar, complex carb source at lunch ( i find this the hardest to grasp) why do i think that bread, rice , pasta are the fat depositors- I would really love it if there was another way I could increase the intake without eating these!! Going to add more protein to dinner too. Watch me conquer this girls!!!!

[gallerygurl]

thanx for your post... i wish I would have fund this site like a year ago...before I added all the carbs back in.. I could have used all the support everyone gives me.. You guys are great thanx again

[JAmanda]

28 september

Well I have got the flu my glands are up- I have had so many colds this year, dont know what it is- never been sick so much before in my life as I have this year!After reading the article you sent me lou on glutamine- I was wondering with my increased weight training and inadequate supply of glutamine would cause these colds I have been having as they say a deficiency in glutamine effects your immune system! Just a thought. So today I have had a complete rest for the first time in I dont know how many years- I really felt like I couldnt do anything physically either.

9am- 3 egg whites 1/2 cup porridge


1.30pm 80grams chicken and veges

4.30pm 1/2 protein bar

6.30pm meat 120grams and veges

9pm apple,jello and nuts (might chuck in two more egg whites here too.

OK still only 900 calories from my calculations and only 90grams protein. Im eating when Im hungry which is approx every 3hours- I have upped the oats to 1/2 cup daily and can handle this fine. Looking at my diet today I probably should have added in a snack between 9 and 1.30 (the thing is I find the porridge so filling!!!).I have bought some nutriplan bars - dont know if you have heard of them but their macro is as follows 166cal per bar- 9grams prot 3gramfat,22gram carbs (15gram being sugar) 4grams fibre. Can I have a whole one of these each day- cheaper than most prot bars.

[gallerygurl]

amanda do you want to know why you are sick so much??? Because your cals are way too low.. read all my posts its exactly what Ive have been saying...when I say I FEEL BETTER ... I was always sick!!!! At first when youstarve yourself it is like your body is still string and then it starts to take its toll on you and things start happeninglike you getsick all the time and it gets worse ..I started getting bronchitis and pnemonia like every three months and i wouldnt be able to do cardio...I used to feel like I had to live in a bubble..and when I raised up mycals my immune system went soooooo HIGH it is great. I just got really tired of feeling unhealthy .. after 14 years of anorexia Im 28 now... I really for the 1st time want to feel healthy more than be skinny. Im serious.. I remember I used to think " I dont want to lose this feeling because than I will have no drive and with no drive Ill just eat and get fat like everyone else" and now I still have the drive but I dint care if it takes 2 years Iwant to do things right and healthy and if that means Im not as thin as I used to be than I am beginning to feel OK with that.. But seriously all the colds and stuff has to do with nutrition in my opinion

[JAmanda]

29 september

well feeling alittle better- still cant believe how unwell I have been this year- I understand what you are saying gallary gurl but I this year i have eaten more than I am used too since suffering from my eating disorder!! My foot still is not right either so I am off to the physio today- I am enjoying the bike for a change though. Obviously my immunity is alittle down at the moment- I am going to get some glutamine though- if anybody is taking it do they think it makes a difference, I know that there are supplements out there that are a waste of money!

6.00 HIIT 30min bike (stuffed 30sec on 1minute off)

7.30 porridge 1/3cup (swap that around today I had poridge at 6 and cardio at 7.30 SEE LOU!!! Had 3egg whites after cardio.

Now its 10 am and I am off to physio so I will let you know the diagnosis- hopefully i will be running sooner than later!!

[gallerygurl]

I know that you have upped your cals and that is great Amanda ... WAY BETTER THAN STARVING... but still way low as far as immune system goes.. this might sound dumb but your body starts to get tired of trying to compensate for the lack of food and after a while just one week of low low cals will get you sick ... whereas someone who eats enough consistently can go for a week and their immune system wont suffer...
If I tried a competition diet now... not only would I not get lean.,,
believe me I know, but I would end up with a cold etc...
my body has been deprived for 14 years and it starts to add up thats all Im saying..
PS glutamine is like a miracle.. I take it 2-3 x a day.. great for immune system stuff, and mscle wasting

[imperfectly_lou]

Amanda amanda amanda - NO HIIT BEFORE FOOD!!!!!!!!!!

Instead of the nutriplan bars, I would go for a Protein FX bar by Aussie bodies instead. They have 20g of protein which is a lot better than only 9g.

[JAmanda]

No Lou sorry I thought i made the typo clear- woops- I did have my porridge b4 HIIT this morning at 6 then cardio 7.30!! What a difference I had much more grunt for the session too!
Anyway Iwent to the physio and yes my ankle is an overuse injury that will get better with time- I think from now on I will mix and match bike and running- to try and reduce the impact on my body. I was asking my PT today why my immunity seems to be so low- he said that with introducing my weight training on top of my running which i only use to run would have increased my output by 80%- and your body is burning while repairing as well- so like you have all said I should be eating alot more fuel for these extra sessions. I am going to get some of that glutamine and once again gradually increase my intake of food (how many times I wonder will it take for people to keep telling me too!!).

6am-1/3porridge and 3egg white

7.30am- HIIT 30min

12.30pm 100gram chicken and lettuce mushrooms

4.30pm protein bar

Training- chest and tris, we done 5 sets of 10-12 reps of everything, very intense- shortened my recovery periods too- amazing how much of a difference this makes!!

6.30pm tuna 100grams and veges

8.30 80gram chicken (left over so might as well eat it as i need the extra protein!)
10pm jello and nuts

How many calories do you guys make this??I looked on the back of the oats that I eat and there is only 470kj in 1/2cup so thats like only 110calories!!What oats do you guys eat to be higher in calories?? So i prob should have had something after the hiit- I never feel like eating straight after cardio- maybe an hour or so after??I think I got 100grams protein today- not quite sure on the exact amounts in certain foods. One day I will have this fuelling my body down to a fine art, you never know I may be able to give you all some tips(haha)

[imperfectly_lou]

I eat Uncle Tobys Oats and that has 460kJ for 1/3 cup (dry measure). If I am really hungry I have 1/2 cup instead.

Sorry I didn't read your post carefully enough Amanda! You can hit me if you like (but watch out, I have a mean right hook!)

Have you thought about adding protein shakes to increase your cals and protein grams. I find that the days I don't have a shake (usually non-lifting days) I don't get all the protein in either. You can add glutamine to the shake and have it as soon as you finish lifting. This will help recovery and improve muscle growth.

[playmaker]

hey Jamanda thanks for your comments girl :) . I'm really concentrate on getting a good amount of EFAs, if i increase the fat intake and decrease the amount of carbs i see amazing results. I'll try to found a photo of me before 3 months i didnt eat meat and my protein intake was pure. when i changed my diet the results were amazing! EAT A LOT OF PROTEIN. I'm not a nutrition expert i'm just telling you what works for me. You also doing so much cardio and you not eat much!! Why all you girls doing so much cardio?? You can still lose fat by dieting its easier to lift everyday than running. You can increase your protein intake without taking any supplements, tuna has a lot of protein and good fats. Try to have a can of tuna in your bag, also protein bars are a good solution. Yes jamanda its good to eat almond butter before bed, primrose oil is better than cod liver oil i'm taking both of them. Currently I workout at mornings because i have lectures on evenings,i'm writing down the previous day what i'm gonna eat the next day and i try to eat every 2.5-3 hours its really hard at the beginning but you get used on it! Anyway you are doing great just EAT more or decrease your cardio.

[Emma-Leigh]

6am-1/3porridge and 3egg white
110 cals + 36 cals = 146 cals

12.30pm 100gram chicken and lettuce mushrooms
120 cals (if weight was cooked weight) + 30 cals = 150 cals

4.30pm protein bar
160 cals (if it is one of your nutraplan bars - by the way, these are crap!! :D If you want a protein bar try to get some with a bit more protein and less sugars... otherwise, try to eat real food)

6.30pm tuna 100grams and veges
110 cals (if cooked) + 60 cals (2 cups) = 170 cals

8.30 80gram chicken
100 cals (if cooked)

10pm jello and nuts
Depending on how many you had... 10g = 50 cals

Total = about 800 cals.
Total protein = about 95 - 100g.

Come on girl - This is no-where near good enough!!

What are you doing not eating anything between 6am and 12.30!! That is 6 and a half hours, during which time you did a high intensity cardio routine! What is that about?? You know better than that!

And what happened to the goal of 1000 cals!!?? 800 cals is less than HALF of what you need. 1000 cals is not much better, but at least it is going to cover what you are burning during your training and exercise routine.

Your trainer is right - you are slowly killing off your immune system with your increased training and poor diet.... Your body is soo stressed that your cortisol levels are probably sky high constantly!! There is also a 'lag effect' of starvation and deprivation - your body will try to keep working for as long as it can - so you don't see the effects crappy diet and excessive exercise until your body can no longer cope and starts to break down!

What are you going to achieve by continuing you eat so little and train so hard? Do you really want to continue to be sick and feel crappy? Is it going to make things any better for you?

Grit your teeth and stuff down some more food today - you HAVE to do it!! Make it work - you have to start to make the changes before your body suffers more and your hair starts you fall out and your bones start to break and you find yourself bed-ridden with infections!

[hotgymchick]

Originally posted by Emma-Leigh
[b]




Grit your teeth and stuff down some more food today - you HAVE to do it!! Make it work - you have to start to make the changes before your body suffers more and your hair starts you fall out and your bones start to break and you find yourself bed-ridden with infections!

Bump. Do you want to join me, Miss Stress Fracture USA????

[JAmanda]

I love your critisism Emma- it gives me a big shove! Well todays diet as follows.

5.30am 40min Elliptical trainer

7am- 5 egg whites 1/3 cup porridge (dry weight of course).

10.30am- apple (I was really hungry here today- needed something more)

1pm 100gram turkey(sorry emma this is always raw weight)
salad and mushrooms

3.30pm 2 egg whites stuffed with approx 40 gram tuna

4.30- training legs and shoulders Ouch

5.30pm bar (one of those crappy ones- can you give me a name of a good low sugar higher protein option) by the way had the whole bar!!

7pm- 100grams tuna and veges

9pm jello, (with 1/2 yoghurt mixed in) and nuts. maybe have some more turkey here.

I have calculated this at 1000 with the turkey-I am reaLLy disappointed with this i felt I tried really hard to eat so much food today. I need good prot bar - I find these something I just eat without having to worry about fitting in more calories (proteinetc) so some ideas on one of these since the ones I am having are crap!!!haha I am really going to have to go and get some flax seed oil to bump the calories up furthur. What is the best thig to have b4 and after my weight session at night (maybe a routine I can have on weight training days. I have also read an article on calorie rotation (dont worry i know i have to alot more to get my base level up b4 i can start and increasing and then decreasing. I am thinking this- everyone tell me what you think!
Week one 1200 calories everyday
week two 1300 calories everyday
Week three 1400 " " and so on until I get to 1600. Then cycle my days so I have one at 1600 then decrease to 1200 then increase again- just a way to keep your body guessing and metabolism going (I know what you are thinking emma- I need to get my metabolism going fullstop!!haha no it is because I am hungry- I was really hungry at 10.30 this morning yet I had 2 extra egg whites, I suppose not much in those.The above idea will be hard but i think ican do it- no I know i can! I made a day for 1200calories today- giving myself an idea on what I need to eat- here goes- again opinions please

7.30am- porridge 1/2 cup- 120cal
6 egg whites- 72 cal

10.30- apple-70cal
1/2 yoghurt (sugar free) 40cal
10gram nuts-50cal

1pm- 100grams meat-120cal
salad or veges -80calor

pre gym- protein shake with skim milk 150cal

post gym- protein bar- 170 cal

dinner meat 100gram- 120cal
veges- 80cal

9pm- jello, yoghurt and nnuts- 135cal

NOw thats 1207 calories- what do ya think girls!!!!!!!!!

[gallerygurl]

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Im happy 4 amanda!

[gallerygurl]

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[gallerygurl]

I drew you a big smilie face but it wont post
My artistic creation is ruined !!! :(

[JAmanda]

You wee sweety!!! Thankyou for your smile- makes mine just that little bit bigger!!!! Everybody can have goals but it comes down to putting the strategy in place- and this is what I am going to do. A little apprehensive about initial outcomes- but i know that the journey is thousands of miles long and you have to start with that first step!!!

[Emma-Leigh]

Sorry - but I had to get a little more pushy! ;)


You know what I think - I think you just have to focus on eating at the moment... Don't try fancy calorie cycles, or macronutrient rotation. JUST EAT!! If you are hungry - EAT! If you are not hungry EAT ANYWAY! :D

I think you are not seriously letting yourself eat..... Be truthful now... You aren't are you??

You are still too scared that it is going to make you fat and you are resticting yourself. Stopping yourself when you want to eat that little bit more...

Ask yourself seriously what are 2 more egg whites going to do? 12 cals each = 24 cals = a 2 minute walk!!! 2 egg whites is going to do SQUAT!!

Come on - get some GOOD CARBS into you!! Get some SUBSTANTIAL PROTEINS!!!

You have to work with what you are comfortable with... so use what is in your diet already.. but eat MORE MORE MORE! So if you are comfortable with eating oats, then have them at lunch as well... Yes. Have porridge for lunch. It may sound rediculous but do it.

I know that you need to plan - but don't plan to rotate or anything. Set yourself SIMPLE goals.

Say:
RULE 1: 6 meals a day, at least 200-250 cals a meal.
RULE 2:First 4 meals are primarily carb/protein meals. In each meal you will get at least 20g GOOD carbs, 20g protein.
RULE 3: The last 2 meals will be fat/carbs meals - In which you WILL get at least 20g of protein and 5g fat.
RULE 4: NO CHEATING! No listening to the voice that says I am fat, or eating too much, or that I am full. FINISH EACH MEAL!
RULE 5:
Carbs=> Good sources (NOT veges!!) and LARGER SERVINGS
Protein => LARGER servings!!! At least 100g of cooked meat or AT LEAST 6 egg whites.

**takes a breathe...**

So lets look at this diet:

7.30am-
porridge 1/2 cup- 120cal
6 egg whites- 72 cal
GREAT!! :D Make sure you EAT IT!! Don't just say you will.... don't get half way through and convince yourself you are 'full' or you are eating too much... EAT IT!

10.30-
apple-70cal
1 WHOLE yoghurt (sugar free) 80cal
10gram nuts-50cal
This is ok. You need the healthy fats so if this is where you want to eat the nuts then eat them here!! Otherwise, move them to dinner and have a little more protein instead.... for example, mix some cottage cheese into your yoghurt.

1pm
- 100grams meat-120cal
salad or veges -80calor
Nope... Not there yet... Where is your energy coming from??
Protein is for muscles... veges are for vitamins and fibre... what about energy?
Add an energy source.

pre gym- protein shake with skim milk 150cal
Excellent!! A solid meal would be better... so maybe have a bar here.... As for some suggestions - Go and have a look in health food stores... Aussie Bodies FX bars, like Lou suggests, would probably be best for you as they are not too big, but they give good protein.

post gym-
protein bar- 170 cal
Have the shake here.

dinner
meat 100gram - 120cal
veges- 80cal
Make that meat salmon so you get some healthy fats... or else, have the almonds here.
Make yourself a stir-fry with lean meat and egg whites, vegetables and some crushed almonds... Flavour it with thai flavours like chilli and lime and it would be really tasty and have the essentials - Protein and energy (the fats from the nuts).

9pm-
jello, yoghurt and nnuts- 135cal
Good.... Add a little cottage cheese to increase the protein a little, or sprinkle it with some protein powder, otherwise it is excellent!


This is REALLY REALLY GOOD!!! You are almost there... make sure you eat this tommorrow... and the day after... and the day after that... Stick to 1200 cals for 1 week and then increase it to 1300 cals.

DON'T let yourself slip back into your old ways! Remember - you are in control of your life. You can change, but you have to WANT to change. So, you can either let those voices in the back of your head win - and you can be miserable and sick for the rest of your life, or you can rise above it, take the challange and fix it.

I think you can fix it...


**edited to fix typos - my typing coordination goes out the window when I get excited :p**

[JAmanda]

Emma you make me laugh, you are so straight to the bloody point!!Thats what I love about your advice- the funny thing is that when I was writing this proposed diet I KNEW every thing that you would say- I knew 1/2 yoghurt was going to be WHOLE, I knew more carbs at lunch. I think I know you better than you think I do!!haha. Thanks matey you are soooooo right one step at a time and the first step is ...............lets say it together 123 EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT. Better go and EAT my next meal. Cheers dude!

[imperfectly_lou]

You can do it Amanda! Yes it is scary and yes, sometimes it sucks..... but i promise, it gets soooo much easier!

[gallerygurl]

amanda you really CAN do it !!! Emma is right you have to lisen to that other voice inside and stand up against it.. Its a voice that has done nothing but make you you afraid, it has made you feel bad about yourself, it confuses you and keeps you from enjoying your life...Stand up against it and be strong I can tell you are a strong girl !!!!

[gallerygurl]

Wait I have more to say... what helps me is to take baby steps...
But you have to try and fight that voice... That voice is like my friend that called me fat!! You have to take lous advice and tell it to ****OFF! You are trying to take care of Amanda .. So dont
scare yourself from trying but then again dont let the thoughts speak louder than Amanda ...

[JAmanda]

Thanks so much girl, thanks to you too lou. I know i can do this but I just have to bite the bullet and get stuck into it now because life is too short!! Had my 6 egg whites and 1/2 cup porridge already so thats a mighty start for me YAY

[JAmanda]

2 october

Right girls hold on tight- today is going to be a day where you will read what I have ate and you will nearly fall off your chairs!!!haha especially you emma!! This morning I done 40 min cardio- 300 calories, I will post you all what i ate today once I have done the deed!!!!!!!!!!!!

[JAmanda]

OK people have asked what I have been up to today and the answer is eating!!! Here goes

5.30-40min cardio

7am- 1/2 cup porridge 5 egg whites

11am- 1/2 yoghurt, apple and tbspn nuts

1pm- 100 gram(raw weight) chicken, 2 cups of veges

4.30pm- 2egg whites, 50gram tuna and 1 protein bar!

7pm- 100 gram meat and 2 cups veges

9pm- 100gram meat
jello, 1/2 yoghurt and nuts!!!


I feel so positive about my efforts today even though the calories are not yet where they need to be SMILES!! Very full all day- I had to reduce my veges tonight- to ensure I could squeeze in all my protein. I just feel so happy and its really something that is not hard- which I am so pleased about as I know that i will comfortable with eating the above everyday until I am ready to increase again. Guess what that voice that use to tell me not to eat and all those crazy things was replaced with emmas voice EAT GIRL EAT. Most of the time I was hungry for the food- except towards the end of the day but thats cool I just stuffed it down. Cant wait to hear your comments!

[JAmanda]

Forgot to add my next target is the lunch carb thing and whole yoghurt at morning tea ( i know this is just mind over matter- no worries)- going to try a little kumara.

[gallerygurl]

Hey guess what Amanda I couldnt sleep so I thought "I wonder how Amanda did today??" and you did great!!!!
Im so proud of you..
You know what helped me when I was in the hospital I just thought of it like when I ate that me heart had a big smile on it...
Not like it would all just turn to fat but more like I was taking care of myself... You have to. The doctors told me I had aged my heart 20 years!!! So beleive me you are doing the right thing.
You are strong girl and you dont have to worry because we wont let you get fat we will all be here for you. Everything you take in is just going to make your body function correctly that is all.
Give your self baby goals but accomplish them. Its not all about the food either.
When you wake up in the morning look in the mirror and tell yourself that you are proud of your self!!
Tell yourself that you love yourself and treat your body like you would treat someone you love!! Would you ever put someone you love through the torure you put yourself through each day???
HELL NO YOU WOULDNT!
So remind yourself that you are doing this because Amanda has to step in and at least take care of her self for survival at this point..
And someday you will want to take care of yourself for the pure mental satisfaction of feeling good.
Again I know what it is like because I have went through this for so many years.. I know you might think that I am not that thin now but its only because I didnt have help at the refeeding stage, like you do..
So dont freak out because of me .. You watch I will do this the right way, the healthy way...
i am now at the mental point that I truly dont want to FEEL this
way anymore !!!So just force in that little bit just for tomorrow
and dont worry about next week and the next day and what will happen in a month !!! Worry about the present time , if that mean the very meal you are eating, you are STILL in control,
nobody makes youstarve and nobody makes you eat. YOU MAKE THESE CHOICES because you are strong and smart and somewhere in the back of your mind you want to be free .

[imperfectly_lou]

You're truly fantastic Amanda! I too was thinking of you all day today.... you have come so so far in a short period of time. We are all so proud of you. Thank you for continuing to inspire me, you really do help keep me going too!

[JAmanda]

Thankyou so much for your support and kind words. I am just so happy that I have finally came to sensible approach to eating- and to feel so good. I am ready for another day of food!!! You both inspire me to continue to evaluate where I am- but I really know that I have the strength and metnal focus to do this for myself. I want more lean muscle, I want abs (or should i say to disclose my abdominals). Next year I want to be very competitive at a national level- and that is what I am going to do- these girls are coming in very lean and mean- so its going to take alot of time and playing with food and exercise. My body is starting to change now with my extra protein Im consuming AMAZING!!!

[Emma-Leigh]

Excellent Amanda!! Wooo Hoooo!!!! (You are going to make me do the happy dance again ;))

You are getting the hand of it now - EAT GIRL!!

(hee heee.. soon you are going to start having dreams about a computer that continuously follows you around carrying a knife and fork... and it is only capable of speaking one words, which it says in a never ending loop - 'EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT')

:p

I am really proud of you getting in there and making the changes that are going to see you get better, and get you stronger and fitter aswell.

Just continue to ignore those negative voices!! The new voices are much stronger - the ones that say 'EAT' the ones that say 'I NEED MUSCLE!' the ones that say 'I WILL be BUFF!' :D

Remember - Work WITH your body, not AGAINST it! So feed your muscle and keep that fire burning!

[senimoni]

So off the topic, but when you say porridge is that like Cream of Wheat or something? I've only heard of that in the story of Goldilocks and the Three Bears :-)

[Emma-Leigh]

Originally posted by senimoni
So off the topic, but when you say porridge is that like Cream of Wheat or something? I've only heard of that in the story of Goldilocks and the Three Bears :-)

:)

Porridge is cooked rolled oats...

[imperfectly_lou]

Aussies and British people call oatmeal porridge

[mirror]

I wonder then what do Americans call 'oatmeal'?

[JAmanda]

Have no idea what the americans call oatmeal.

4th october

7am 40minutes cardio

9am- 1/2 cup porridge, 4 egg whites

10.30am gym 1hr back, bis and abs

12pm small apple, 1 tbspn almonds, 1/2 yoghurt

3pm 100gram (raw weight) chicken, mushrroms, cabbage

6pm- 100gram meat and 1 cup veges


9pm - 1/2 yoghurt, jello and nuts- may have some more egg whites or meat to bump up the protein intake- what you reckon emma, I get to 9pm and I have to try and fit in another meal to get the calories up. I am very comfortable with eating this though- although I do feel like all I do is eat!!
I ordered some of that protein crunch- I am thinking I could probably mix that into my yoghurt. How much protein should I be aiming for each day, my lean body weight is 49 kilos.

[Emma-Leigh]

Originally posted by JAmanda
7am 40minutes cardio

9am- 1/2 cup porridge, 4 egg whites

10.30am gym 1hr back, bis and abs

12pm small apple, 1 tbspn almonds, 1/2 yoghurt

3pm 100gram (raw weight) chicken, mushrroms, cabbage

6pm- 100gram meat and 1 cup veges

9pm - 1/2 yoghurt, jello and nuts- may have some more egg whites or meat to bump up the protein intake-

what you reckon emma, I get to 9pm and I have to try and fit in another meal to get the calories up. I am very comfortable with eating this though- although I do feel like all I do is eat!!
It is looking a lot better, but you needed more food after the gym at twelve - you need to let your muscles recover. You hardly had any protein in this meal!!

It may feel like you are eating all the time - but you have to do it!! So try to increase the food you eat during the day, instead of having to eat it all last thing at night! :)


How much protein should I be aiming for each day, my lean body weight is 49 kilos.

At 49kg lean mass you want to be aiming for between 110 and 150g protein a day - that is between 1g/pound and 1.4g/pound.

I would say aim at about 130g - which means, at 1300 cals a day (here's hoping ;)) it will make up 40% of your calorie intake.

[imperfectly_lou]

I have been mixing protein crunch with my vanilla yoghurt for post-workout meal the last few days. It is a good mix of protein (34g) and carbs, including some sugars from the yoghurt.

[JAmanda]

october 5

Well the weather has been so crappy here- it was snowing today, can you believe that and we are only weeks off summer!!

No cardio b4 breakfast today, felt pretty flat.

9am 1/2 cup porridge, 5 egg whites

10am- legs, shoulders 1hour followed by 20minutes of HIIT

11.30am- 1/2 yoghurt,1 small apple
2 scoops of protein powder mixed with h2o

2.30pm(rumbling tum!)
100 grams(raw) chicken, colelsaw and mushrooms
coffee

5pm thermo trim bar (has anybody tried these- yummy 150clories,3fAT, 10carbs,16protein)- was hungry here too!!

7pm - 100 gram turkey and vege stirfry


9.30pm jello and nuts
100 grams tuna

I was so very hungry practically all day today- definately needed the food every 3 hours.Should I be having more post workout, I added some protein powder today to try and full up the muscles again. I am so looking foward to trying this protein crunch!! My body shape is definately changing, quite amazing really. I need some more constructive critisism emma!!!Feel I am doing so well though, havent had a relapse and really dont think i would be able to as I am so hungry!

[JAmanda]

Are there any reasons why you get hungrier some days than others?? Is it maybe because I have increased my muscle mass overtime- and it is needing fueling, my metabolism getting faster each day now that I am eating more??? Thats such a nice thought!!

[Emma-Leigh]

I need some more constructive critisism emma!!!
Sure :) ... But I am pretty sure you know what I am going to say already!

First -

No cardio b4 breakfast today, felt pretty flat.
This is a sign my friend - it means your body is not getting what it needs....

this should also be taken as a sign...:

I was so very hungry practically all day today- definately needed the food every 3 hours.
... if you are hungry - EAT :D


Should I be having more post workout, I added some protein powder today to try and full up the muscles again.
The protein powder was an excellent addition.... but you should have had the full yoghurt!

I have to ask = > Why didn't you?? You KNOW you have to eat more - and yet, you only ate 1/2 of something that is ment to be eaten as a whole serving...

Did you only PLAN to eat half the tub? Or did you open the tub, finish half of it and then listen to the voices saying 'you should not eat the rest... stop!!' ??!! Come on girl! It is YOGHURT - It was not like you were eating chocolate!!

That yoghurt, in the post-workout window, is going to give you much needed recovery carbs and proteins!!

Next time - have the whole damn yoghurt!! MAKE THE ACTIVE DECISION TO EAT! You are still stopping yourself - you are still CHOOSING NOT TO EAT!

You could try to make a shake - 1/2 tub yoghurt, 1/2 glass milk, 1 scoop protein powder, 1/2 banana => Gives you carbs and protein (and calcium) for after your workout!

Ok... On to the diet:

9am 1/2 cup porridge, 5 egg whites
Add one more egg white for me.... pleeeasseee!! :)
Then it will be 220 cals for the oats and 72 cals for the eggs.
= 292 cals

11.30am- 1/2 yoghurt,1 small apple
2 scoops of protein powder mixed with h2o
Try a shake with:
1/2 yoghurt (80 cals)
1 scoop protein powder (25g protein - 100 cals)
1 cup milk (88 cals)
1/2 banana (65 cals)
Cals = 333 cals

Or -
1 whole yoghurt (160 cals)
1 scoop protein powder (25g protein, 100 cals)
Apple (70 cals)
Total = 330 cals

2.30pm(rumbling tum!)
100 grams(raw) chicken, colelsaw and mushrooms
coffee
This is only about 150 cals (at the most!)!! Grrrr....
Tummy was rumbling because your post-workout meal was not enough!!! :) Same suggestion here as always - add some carbs!!!
If you only have half the yoghurt after your workout you could have the other half here.
OR - have 1/2 cup rice OR 1/2 cup chick-peas!!!
Add some more chicken as well - need 100g COOKED weight!!

5pm thermo trim bar (has anybody tried these- yummy 150clories,3fAT, 10carbs,16protein)- was hungry here too!!
Needed more food here!! An apple would be a good addition! Only 150 cals again - so it is not enough for a meal!! Your meals should be at least 200 to 250 cals!

7pm - 100 gram turkey and vege stirfry
Was that turkey cooked weight??! If so - Great... If not... ADD MORE!!!! Again - you are probably looking at between 150 and 200 cals...

9.30pm jello and nuts
100 grams tuna
Only about 150 cals again.. but it is ok as it is late at night... Although how you can stand a mix of jello and tuna I will never know :p Why not have the yoghurt or some cottage cheese here instead? (It is slower to digest)


You know what you have to do Amanda - but you still do not want to do it!!

Make your mind up - do you want to get fit and healthy?
If the answer is yes then bite the bullet and do it!! EAT!!

[JAmanda]

Now thanks emma but- I just hadnt planned to eat the whole yoghurt HONEST- I do not get those voices in my head now, I just plan the day and the whole yoghurt wasnt part of it - sorry. MOre food!!!
I do need more and you are going to be even more frustrated when I tell you that 1/2 cup of the oats I eat is only 115 calories and the 2 scoops of protein powder only equates to 70 calories (this protein blend as very little if no carbs and fats- like 0.05 or something. And you are wrong in saying that I dont want to do it still as I feel I have come such a long way in such a short time (I have doubled the calories)- I know there is still a wee way to go, but I feel i am heading there nicely. I am increasing something each week. I tried to get on track earlier in the year- and when my body started changing shape it scared me so I stopped what I was doing and returned back to normal habits. But now I have done it over time and i have gained understanding of what I am doing it for- and now that my body is changing I can see it as a reward- big step for me. Probably sounds like a big feel sorry for myself, defensive ploy - but thats just the way it is. Your advice is invaluable Emma, I just never obviously given my body enough food- so I am unaware of how much I should be taking in- dont worry girl you are setting me straight on that!!!Next whole yoghurt and some sort of carb at lunch- not a rice girl, might try kumara- Ill rephrase that I WILL have kumera tomorrow. Thanks matey

[Emma-Leigh]

Hon - God no!! Don't get me wrong!! I am not saying you should not be proud - you should be!! You have done amazing things with your diet!! I am really impressed and you don't need to feel like you have not achieved anything - because you have!!

But - I was trying to point something out:

I just hadnt planned to eat the whole yoghurt HONEST
Can't you see that this is the problem: You planned not to eat the other half of the yoghurt.

This type of thing is what is holding you back - it is what is making it harder to make those last few changes...

See, you are still planning each day in terms of how you can 'restrict' your intake... Even if it is not concious, your sub-consious is still 'controlling' your food too much...

You are still thinking about the types of foods you can eat which will not impact hugely on your calorie intake... Or what foods you can eat that are not going to overly 'fuel you'.... Or what ways you can 'trick' yourself into thinking that you are eating more than you really are...

And that is much more of a problem as those voices were!!

You are still not comfortable with feeding yourself!

You NEED to start to feel safe with letting yourself eat calorie dense foods - the kumera is an excellent start!! Things like legumes, grains, kumera, yoghurts.... These are healthy, nutritious energy dense foods that you NEED!!

Does that make sense?

[JAmanda]

Sure does emma- you really know what its all about!!! I have the other half of the yoghurt at night mixed into my jello- is it alright to have a whole pottle which is 150 grams then half at night. I can just hear what you are saying DIG IN!! I think you are right when you say that I eat things that make me think i AM EATING MORE Tricking foods!!! I will work on this, last night I was lying in bed at 12oclock and was hungry- this is obviously also a sign as I added in my mind my intake of protein which was great at 120gram, but the carb only reached like 70- slight problem aay. I am wanting to follow the 40 40 20 split.

[Emma-Leigh]

Originally posted by JAmanda
Sure does emma- you really know what its all about!!!
:)Ok... Good.
I am sorry if it seemed like I was making you feel bad about your efforts - you should be proud! Hell - I am proud!

But you have to realise that in order to beat this you have to alter the way you think... not just the way you eat. Try not to lie/trick/steal/cheat your way out of food. Be honest with yourself in terms of what you are eating, and why you made the choices you made.

So, for example, when you 'plan' to have only 1/2 a yoghurt, stop, and consider why... If it is because you are also having 1/2 glass of milk, 1 banana and a scoop of protein powder - then you are justified in only having half, because your overall calorie intake for that meal is sufficient... BUT, if it is when you are only having an apple or a protein bar, and you are still only having half.. think about why. Is it because you are trying to stop your meal from being 'too big'?? Is it because you are prentending that you will be 'too full' to eat it all?? Or is it because you are scared to be eating 'too much'??

If you are thinking any of these things, then force yourself to add the rest of the yoghurt.

It is HARD to try to be honest with yourself over your food choices and it is HARD to overcome the ideas that years of self-deprivation and starvation have conditioned you to believe. But you NEED to stop thinking in terms of 'restricting food' and start thinking in terms of 'sufficient food'.


I have the other half of the yoghurt at night mixed into my jello- is it alright to have a whole pottle which is 150 grams then half at night.
DIG IN!! :D


last night I was lying in bed at 12oclock and was hungry- this is obviously also a sign as I added in my mind my intake of protein which was great at 120gram, but the carb only reached like 70- slight problem aay. I am wanting to follow the 40 40 20 split.
Yep - midnight tummy rumbling is definately a sign that you did not eat enough during the day!

Remember - doesn't it make SENSE to eat when you are active??? Give your body that food when it NEEDS it!!

So, although 120g of protein is GREAT!! :D (it is very, very good!!) you have to work on those carbs - add in that other half of the yoghurt and get some kumera for lunch time. Start with 1/2 of one and work your way up.

If it makes it easier, plan your meals around a set of goals - like aiming for servings of 25g of protein and 25g of good carbs each meal for the first 4 meals... and then 25g of protein and a serving of fat for the last 2 meals.

It may make it easier - as you can still 'control' what you are eating - but you are controlling it in a less restrictive/good way :)


You are doing really really well Amanda.... just keep working on it!! You will get there!

[gallerygurl]

you ARE doing well amanda thanx for all your help too in my journal.:)

[JAmanda]

8 October

Tired this morning, had training later in the day so done my cardio after that.

7am - 1/2 cup oats, 6 egg whites- 200 cal

11am- protein (2 scoops) with water- 70cal

1pm- 100 grams chicken, 1 egg white and salad- 150 cal

4.30pm- training legs and shoulders 1hr then 20min cardio, abs

6pm Protein shake 70 cal

7pm- 100 gram COOKED chicken, 2 egg whites and salad 200cal

9.30pm- 100 grams tuna, 1 slice low fat cheese 150cal

11pm jello+ nuts- 90 calories

I know I know more carbs, protein no probs (i thinkthat this is the most important macro to maintain- but its so filling!!! Emma you read me like a book- I would definately get caught in the low-no carb portion of the cycling diet. One thing that I have grasped is the need to have my protein straight after training- and I know that cabs ned to be introduced as well.Tomorrow another day,this weekend I m away to watch the nationals (nabba) my trainer is competing and then he is off to germany for the universe.

[gallerygurl]

amanda, if you dont force the carbs you will be too full. When I used to eat only protein, I didnt need carbs, once you add them you will get more hungry.. try to add 1 more starch at lunch ...
you got shovel and swallow....shovel and swallow see...all done!!!:)

[imperfectly_lou]

Fantastic Amanda! The only problem I can see is you are going from 1pm to 6pm with no food and then only a protein shake with 17.5g of protein. I try to get at least 25g of protein in my post workout shake and you need carbs here too hon. Lately I have been having 30g protein crunch and 200g yoghurt which is 34g protein and 10g carbs, carbs still prob a bit low

[gallerygurl]

i wish we had protein crunch in the U.S Im B_O_R_E_D
with my protein... anyone know how much ctg cheese one can consume in a day..? how much is too much? I love it but Im afraid to eat too much cause its dairy

[JAmanda]

9 October

5.30am- 30min cardio (very hard after leg w/o lastnight)

7am- 1/2 cup porridge+ 6 egg whites- 200cal

Got caught up in a meeting- so annoyed as didnt have md morning snack,BUGGER.

12.30pm- 100grams turkey and veges- 150 cal

3.30 pm - 1/2 apple, yoghurt, 1/2 protein bar- 160cal

4.30- training back and bis 1hr
5.40- protein shake (2 scoops)- 90 cal

7pm - 100grams chicken, salad and 1/2 KUMERA YAY YAY- 250cal

9pm- 100 grams tuna, 1 slice of fat reduced cheese- 150cal
10pm jello + nuts- 90 cal ( added yoghurt as I wasnt going to bed eating under 1100!!!!)

I feel pretty good with this effort- I could have easily had morning tea and that would have got me up to the 1300 mark YAY YAY!!! Its so hard to try and consume more food, I just naturally think that if I have something extra at one meal I have less at another- I didnt let myself fall into that trap today, aftermy kumera I could have easily skipped on the tuna etc- but i made myself, I just thought of the hard strenuous weight session I had just put my body thru- I DESERVED AND NEEDED IT AND PROB MORE!!!!! I know that if I was able to have 200grams of meat it would cut out the need for that last protein intake. Am I having too much at night??? Not enough hours in the day.

[JAmanda]

4got to add that my vege servings have been halved- otherwise I dont have enough meat- i figure this is most important at this stage- I mean I was having copious amounts of veges anyway. So im still getting 2 cups (1vege and 1 salad), kow how important these are for fibre and goodness.

[Emma-Leigh]

Originally posted by JAmanda
9 October
5.30am- 30min cardio (very hard after leg w/o lastnight)

7am- 1/2 cup porridge+ 6 egg whites- 200cal

12.30pm- 100grams turkey and veges- 150 cal

3.30 pm - 1/2 apple, yoghurt, 1/2 protein bar- 160cal

5.40- protein shake (2 scoops)- 90 cal

7pm - 100grams chicken, salad and 1/2 KUMERA YAY YAY- 250cal

9pm- 100 grams tuna, 1 slice of fat reduced cheese- 150cal

10pm jello + nuts- 90 cal ( added yoghurt as I wasnt going to bed eating under 1100!!!!)


1100 cals!!! Great work Amanda!! Wow - Between you and gallerygirl you are going to be out-eating all of us soon ;)

Soooo good to see you added that Kumera!!! And post workout and everything!! Woooo hoo!! :D Excellent!! You definately needed it!!!!

Your protein intake is looking GREAT too!!!

About the last serving of meat - You probably needed to split the serve. I don't think you need serving sizes of meat greater than about 150g - This will give you a protein serving of about 37g, which is really the max you would want in any given meal.

I think that servings of 100 to 120g cooked meat (about 25 to 30g protein) would be ideal - this means that, if you have 5 meals, you get between 125 and 150g protein/day.

But, if you had of had morning tea and then added a little protein to the jello meal, you probably could have left it out....

I definately don't think you are eating too much late at night either - so don't worry about it!


Just keep going girl! :)

[imperfectly_lou]

You are doing sooooooooooo well Amanda! I am so proud and happy for you :) Keep up the great work!

[JAmanda]

Hey everyone- ready for another day of good eating- here goes the plan, had breakfast so far!

5am- run 35min (ankle great, felt so good to be back pounding tha pavements!!

7am- 6 egg whites- 18 prot, 72 cals
1/2 cup oats- 4 prot, 17carb, 2fat- 120 cal

10.30am- yoghurt, 1/2 apple and tbspn nuts
20 carbs, 8 prot, 2fat (add scoop of protein powder here)
10grams prot- 160 cal

1pm- 80 grams chicken + 1 egg white- 23prot
salad- 5carbs??1/2 small kumera 15carbs??- 200cal

4pm- protein shake 2 scoops, 18 prot- 80ccal

7pm- 100 gram meat 20prot , 2 fat - 120 cal
veges- 10 carbs 75 cal

10pm- Tuna+ LF cheese- 20prot, 2fat 150cal

Ok need some more cal somewhere- HELP me out??

[gallerygurl]

add a few more carbs to each meal like 5 grms... it adds up thats how ive done it,....
im proud of you tho you are da sh..!

[playmaker]

add more protein tuna or meat maybe salmon?

[gallerygurl]

you need more carbs ... your carbs add up to 47 grams.. you arent on keto, so your brain needs 100 a day just for functioning purposes much less building muscle and losing fat..
Im still proud of ya tho

[playmaker]

Protein is used for the building of muscle, Carbohydrates fuel this process, and Fat is an energy source. EAT MORE PROTEIN!!! When you dont know what to eat add some meat,tuna,salmon or a protein shake and yes gallerygirl is right 47gr of carbs is very low, try to get at least 100gr of carbs. You said that you'll try to build some muscle(bulking) so eat more protein!! Right now i'm eating 6 times every day with at least 30gr of protein in each meal that means >180gr of protein!!Give it a try amanda and lift as heavy as you can!

[JAmanda]

Hey thanks for your advice, certainly does make sense. What about the fact that I am doing alot of cardio- will protein be of benefit there as well, or a carbs and fat utilised for that only?? 180 grams of protein is alot- you must drink alot of water to keep your kidneys healthy, something to do with the nitrogen balance isnt it. Can you give me an idea of what you are eating when it comes to times of the day and how many carbs you have. I think you have a nice shape, because I definately dont want to become to bulky( i know this is a misconception- you only get big when having alot of supplementation and steroids- not me!!) Thanks playmaker. At the mo I am getting in 120 protein daily

[playmaker]

I think Emma can help both of us!! I dont know a lot of things about nutrition, but i feel full when i eat a lot of protein, i know 180gr of protein is a lot (i'm almost 119lbs) but it's not gonna heart me for a few weeks, i normally consume 130-160gr if you do a lot of cardio you definately need carbs. I drink 5-6 litres of water daily, its not easy to bulk up we are not as lucky as men!! I'm a little bit afraid of carbs my daily intake is 110-130gr i prefer to have more healthy fats in my diet than carbs.

Before breakfast multivitamin,calcium magnesium zinc, and primrose oil

Breakfast: 3-4 eggs whites (or 75gr of tuna) and 20-30gr oatmeal (or 20-30gr all bran the one with the fibre), coffee and skimmed milk

meal2: postworkout meal shake 30gr whey/40gr glucose

Meal3- tuna and veggies cottage cheese and yogurt maybe half boiled potato or some rice

meal4: omelet(4 eggs white, 80gr lean meat, onion,red pepper, 50gr low fat cheese ) or salmon with veggies or fried liver(my favourite choice) ,a tablet of cod liver oil and vitamine C

meal5: coffee and wallnuts or hazelnuts or peanutbutter or almonds (about 200cals)

meal6:eggs or chicken breast or salmon with cottage cheese and veggies

You are doing more cardio than me so you proparly need more carbs, i workout early at mornings an hour after my breakfast sometimes i skip breakfast because i feel sick, i prefer lifting with empty stomach. I'm a final year medicinal chemistry student and i spend 5 hours almost everyday in the labs i havent got enough time for cardio right now so i prefer to eat less. By the way my project is about the development of a flow through analysis system for the measurement of protein level in food!!lolol
Amanda play with the amounts of protein/carbs/fats until you find what works best for you!!

[JAmanda]

You are so right, what works for some dosent necessarily work for another- so I suppose it is all about trial and error. So hard because thre are so many different approaches to take. Time is of the essence!!!

[JAmanda]

october 14th

went for run yesterday so am aiming at keeping the variety in my cardio- hence i done bike this morning 40min, eating very similar- getting very comfortable eating this so need to up it

7am- 1/2 cup porridge 6egg whites

11am- yoghurt, 1 apple and tbspn almonds

1pm- 70grams turkey, 2 egg whites and salad

4.30pm protein bar

7pm- fish 100grams and veges

9pm tuna, 1 slice ff cheese
9.30pm jello

Not sleeping very well again ARGGGGHHHHHHHH! I tend to wake at the same times every night- 12, 1.30 and 3, I find from 3 to 5.30am I get into a real deep sleep. I have been reading at how important enough sleep is- I know im not getting it and it really annoys me as I know this will be having effect on my recovery and repair. Have tried nearly all there is to try. FRUSTRATED

[gallerygurl]

maybe its because your body has become adapted to your higher food intake.. Seriously when I eat more I sleep better...
when my body gets used to that my sleep gets bad again...

[JAmanda]

Interesting- but when do you stop increasing !!! I have now reduced my consumption of diet drinks and salt as I feel i was consuming toom uch of these. There are alot of things I am thinking it could be- it has been like this for years. Maybe it could also be the fact that I am not menstruating, low levels of oestrogen. I have just looked into foods that have high oestrogen promoting qualities. I have laso increased my water intake during the day- today I had like 4 litres, going to the toilet continuously, but i suppose that is a good way to flush out the toxins in our bodies.

[playmaker]

I drink 5-6 litres of water daily and i wake up at 3-4 o clock every night to go to the toilet its very annoying! Amanda if you have problems with your period try primrose oil i take one capsule of 1300mg every morning and sometimes one more with a meal, also soya protein is helpful, i found soya protein minces at "Harret and Barret" healthy foods store in the uk. Do you know any other foods with high oestrogen promoting qualities?

[gallerygurl]

PLAYMAKER: I saw your pics... You look phenomenal ! (did I spell that right?!)
Very encouraging to know someone can eat and look like you...
PS. Hi Amanda !!!

[gallerygurl]

I just read your last post.. I am sleeping better than I used to but when my cals go under 1200 ..I start havin issues again.

[JAmanda]

MMMMMM thats probably my problem mine are usually under the 1200 mark!Its funny I usually get really tired around 2.30pm and I feel as though i could sleep until the next day, but by the time I have been training and relax a little at home I am not feeling tiired anymore. I definately sleep worse If i do cardio at night- so I do all cardio in morning.

[JAmanda]

well I hopped on the scales this morning- just for interest sake, as i have increased my intake by half. I have gone up 700gram-1kilo, I hope this is muscle!!! In the last few days I have started drinking 6 litres of water a day, maybe it could be that. I am very suprised it hasnt gone up more as i feel i am eating so much more food and I havent increased exercise at all- only the intensity if my weight sessions. Your thoughts guys, ineed some reassurance that if I keep increasing I wont balloon!!!!!!So pleased with how I have taken this weigh in all in my stride- very rarely get on the scales anymore because dont know how i will react with the result. I am feeling fine about this- sort of, as long as it isnt fat!!!!

[playmaker]

Thanks gallerygirl :)

Hey Amanda that;s good news!!!!!! you built some muscle girl, be happy and avoid the scale for the next month

[JAmanda]

19 october.

Hey guys- I havent been sending in my diet for the last few days- as I get sick of writing the same thing!!! Everything going not to bad- my body is certainly changing, maybe due to post workout shakes and glutamine use, and i suppose increase in protein.

TODAYS WORKOUT
45 minute run - this morning
1hour walking- evening (amazing got a sweat up here and feel totally diffeent muscles compared to running)

10am- 1/2 cup porridge 6 egg whites
5gram glutamine before run

1.30pm- 80 gram fish, 2 egg whites and salad (lettuce, red pepper,bean sprouts etc- yum yum

4.30pm- protein bar

6.30pm- 100 gram fish and salad

9pm tuna 1 slice low fat cheese
jello
5gram glutamine before bed

Have had 4 litres of water today and only 300 ml diet coke!!!Big achievement for me.
I have found my appetite has decreased so i really have to make a conscious effort to keep going.

[Emma-Leigh]

Amanda- Where are you? You have been silent for a few days now - Is everything ok?

[imperfectly_lou]

Hope all is OK Amanda! Thinking of you....

[JAmanda]

Hey Emma thanks for your concern- I am fine like I said get sick of writing same thing. Anyway update, body is really changing shape- and I am coping with it really well, I mean my muscles are starting to bulge!!!!Here is today

Workout- 1 hour of weights ( slammed legs- very sore and shoulders) went for 30minute run after this, I could barely feel my legs to begin with- loosened thme up though.



7am- 1/2 cup porridge 5 egg whites

12.30pm- 100 gram fish and veges

4.30 weights
5.30 shake and glutamine
5.45 run

6.30pm- chicken 80gram 2 egg whites and salad, 1/2 small kumera

9PM- Tuna 100grams
jello mix in 20grams protein crunch (added this very hungry after workout!!).


My strength has improved so much- but I can certainly see my diet need more attention. I really want to be able to have a carb up day- but I start with oats in the morning- then I give up, really annoys me. Bowel motions arent as regular either feel like Im alittle constipated. Drinking heaps of water, very conscious of my kidneys. Your thoughts emma and everyone else.

[Emma-Leigh]

Originally posted by JAmanda
Hey Emma thanks for your concern- I am fine like I said get sick of writing same thing.
Hey!! Good - Everyone seems to be a little quiet lately! I was getting a little worried!


body is really changing shape- and I am coping with it really well, I mean my muscles are starting to bulge!!!!
It's neat when that starts to happen! - All of a sudden it is like 'Woohoo - I have biceps' ;) Keep it up!!


Few comments on your diet (I can't resist!!)

7am- 1/2 cup porridge 5 egg whites
Add an extra white - PLEASE!! You can get these things called 'Ready Whites' over here (god I love that stuff). Anyway - it is frozen egg whites, with each packet containing 9 egg whites (in three packs of three whites). See if you can find them over there - they are really convenient and are the perfect size for portions (6 whites = 2 packets).

12.30pm- 100 gram fish and veges
Hmmm.. now was this cooked weight?? ;)
**grumble... no energy source... grumble... you know better..... grumble... pre-workout... grumble**

6.30pm- chicken 80gram 2 egg whites and salad, 1/2 small kumera
Great to see the kumera making an appearance again!! Woo hoo!!

But was that chicken cooked weight??

9PM- Tuna 100grams
jello mix in 20grams protein crunch (added this very hungry after workout!!).
Good! Although you could add some nuts here too. Your day is pretty "healthy-fat free" at the moment....


I can certainly see my diet need more attention. I really want to be able to have a carb up day- but I start with oats in the morning- then I give up, really annoys me.
Yep - needs a bit more work - but you are definately much improved from this:

During the day i would have 2 egg whites for brekkie, lunch would be egg white, piece of turkey and lettuce, some sugar free V. Tea would be vege and a little fish- then at about 9pm im hungry.
(memories of your first postings :))

You can do it - don't give up! Each morning try make a CONCIOUS EFFORT to improve on your diet in one way that day. Something small like "adding carbs into 1 more meal" or "eat before my workout" or 'add another egg white to breakfast".

It is not about the food!! - It is all about YOUR MIND.


Bowel motions arent as regular either feel like Im alittle constipated. Drinking heaps of water, very conscious of my kidneys. Your thoughts emma and everyone else.
Hmm.. Could be because you have dropped your vegies back a little and increased your protein.

The water will be helping, as will the rest of the vegetables in your day, but you could try adding either a tablespoon of prune spread or a teaspoon of psyllium husks to your breakfast...?

[JAmanda]

Thanks matey again for your wonderful advice!!! You are so right it is all a mind game, that is even the case with weight training- its about having a strong mind. I need to star directing my mind with eating in the same direction as my goal to be ripped to bits!!!! I can give you 2 extra egg whites tomorrow!!

[gallerygurl]

you are so inspiring amanda!!! Dont look back now girl you are strong !!!Im proud of you!! Guess what?Im now fluctuating between 125-126 so this means Im 5-6 pounds down since Ive been eating more.!!!This is sooo cool because even if I dont lose for awhile and I just sit at this weight , at least my metabolism is catching up and Im not gaining anymore!!
+ I feel sooo good and strong Im up to 1400 cals a day now everyday!!!Im NOT getting fatter !!
You can do this just keep health in mind and your body will actually start to function the way it should and you will be right where you want to physically!!

[JAmanda]

Had a bad night sleep last night- I ate 2 protein bars as I was so hungry- this must have been at 1am in the morning. WHY do I do this, would adding some fat into my diet eliminate this??? I notice that all you girls consume peanut butter- is this the best source or am I better to go with flax seed oil??? I am wondering if having that jello at night before I go to bed is making me crave something substantial- maybe the artificial sweetener is setting some thing off. This is really annoying- not so much for the fact that I have food, because it is making no difference to my weight, but the fact that I want my sleep to grow!!! HELP

[gallerygurl]

Amanda , girl... DONT FREAK YOURSELF OUT!!!!
This is happening because your muscles are growing and they NEED MORE FOOD!!!
Muscles cant grow off vegis!!!
They need more fuel..
I thing if you add 25 - no wait start with 15 grams complex carbs
into 1 more meal you will feel so much better!!!
Just do it Amanda - there is nothing to be afraid of..
You are not going to get fat.. Hell Im losing and i am eating more than i have ever remembered eating in my whole life!!!
Your body wont hang on to it if you do it slow ..
15 grms
15 grms
15 grams
Im trying to hypnotize you .....
Seriously that is the problem with your sleeping .You dont have enough serotonine to sleep girl!!! STOP FIGHTING YOURSELF. and take another small step forward..Your body is waking up starving BEGGING for you to feed it..

[imperfectly_lou]

I am Ready-White's biggest customer I think Emma! Each week I clean Coles out of its stock :) Best things I ever found!

Amanda you are waking up because you body is so hungry. Try to eat more during the day, particularly complex carbs.... You are doing great!

[Emma-Leigh]

Originally posted by imperfectly_lou
I am Ready-White's biggest customer I think Emma! Each week I clean Coles out of its stock :) Best things I ever found!
Hee hee... Between you and me we probably put the organisations kids through private school and uni :p

I buy about 5 packs every few days.... I LOVE the stuff - so much easier than whole eggs and having to seperate the yolks out! But when you use a packet per serving they go pretty quickly!!


:)

[gallerygurl]

Hey I just wanted to remind you that I still think you are doing soooooo good .

[JAmanda]

Well I really made an effort today to make some changes- I was also hungry all day,must have made some serious muscle last night!!

5am- 40min run

(glutamine bofore run)

7.30am 1/2 cup porridge 6 egg whites

11am protein shake

1pm- 100 gram fish, veges and 1/2 small kumera

4.30pm- 3 egg whites and 1 tspn peanut butter (natural from health shop)

7.30pm- 80 gram tuna, vege and 1tspn peanut butter

9pm 80 tuna
jello and 20 gram protein crunch.



I am seriously hoping the inclusion of the peanut butter will satisfy my hunger. My body wont know what to do with it as it hasnt had fat in years ( I am also hoping this is the step in the right direction to regain my menstrual cycle).

[imperfectly_lou]

Looking better each day Amanda. Keep up the great work!

Emma - I use a packet or more of the Ready Whites each day too :)

[JAmanda]

Thanks for your support and encouragement- it really does help.

[Emma-Leigh]

Well I really made an effort today to make some changes
YAY!! That is all you can do - Just get up and make a decision to CHANGE and then FOLLOW through with those changes!!

Keep making small changes! You WILL get it!


5am- 40min run

(glutamine bofore run)

7.30am 1/2 cup porridge 6 egg whites

11am protein shake

1pm- 100 gram fish, veges and 1/2 small kumera

4.30pm- 3 egg whites and 1 tspn peanut butter (natural from health shop)

7.30pm- 80 gram tuna, vege and 1tspn peanut butter

9pm 80 tuna
jello and 20 gram protein crunch.
Looking a lot better Amanda! :D Well done!! I am so proud! It is great to see those carbs and a little fat in your diet!! And six egg whites for breaky!! WOO HOO!!

When you run out of PB, consider getting some walnuts or almonds instead. Or get some canned salmon or flaxseed/linseed meal. These all have MUCH better fat ratios and contain more EFA's as well.

Just remember - You need fats for those hormones, joints, fat loss, hair, skin, nerves, brain and every cell in your body.

Cutting cardio to 5 days a week and increasing your calories to 1400 - 1500 would also help your female hormones back on track.... But one thing at a time! Adding fats is good as it is!


Keep it up!!
:)

[JAmanda]

I got the peanut butter because i noticed all of the girls using it, I had also been communicating with the girl who wonthe international figure title in NZ and she swears by having 3tbspn a day!!!! I thought it would be good to have 2-3 tspn a day, would I have say a tbspn of almonds on top of this or can you have too much??? I was under the impression that peanut butter was monounsaturated fat, which is good isnt it??

[Emma-Leigh]

Originally posted by JAmanda
I got the peanut butter because i noticed all of the girls using it, I had also been communicating with the girl who wonthe international figure title in NZ and she swears by having 3tbspn a day!!!! I thought it would be good to have 2-3 tspn a day, would I have say a tbspn of almonds on top of this or can you have too much??? I was under the impression that peanut butter was monounsaturated fat, which is good isnt it??

Don't get me wrong - The fat in peanut butter is the healthy type of fat (it is a monounsaturated fat, like that found in avocado and olive oils)... but your EFAs (essential fatty acids that are VITAL for good health) are POLYUNSATURATED fats and are not really found in peanut butter.

You need to make sure you are getting enough sources of polyunsaturated fats like walnuts, almonds, linseed and fatty fish.

As long as your EFA needs are covered - then PB is fine as an additional source of fats. But if you are not eating enough fats to covering your EFA needs then you are better off swaping your fat source to include these.

If you have 1 tbs almond butter (115 cals, 4g protein, 11g fat) and 1/2 tbs (2 teaspoons) peanut butter (70 cals, 2g carbs, 2g protein, 6g fat) then it should not be too much at all.

[JAmanda]

Very tired today, had to go to bed this afternoon for 2 hours!!! Have had a bad week sleeping wise- I think it starts to catch up on me after a while. May have also been the new training routine I done today- mind you, dont think it would have such an effect on me though.

5 gram glutamine

8.30am- leg press 100 kilo x 30 reps
shoulder press 10kilo each sidex 30 reps
lunges (dynamic) 10kilo each sidex 30reps
bicep curl 5 kilo x 30 reps
leg curlsx 15kilox 30 reps
bench press @30kilox 30
hamstring (straight leg dead lifts) 35kilox30
seated row 30kilox30reps
I done this routine with 1 min betwen each exercise, went through whole thing 3 times- BUGGERED by the end- not even enough gas for situps!!

10am- 1/2 cup porridge and 5 lrge egg whites

2pm- 100gram fish, 2 cups cabbage and mushrooms

4.30pm- protein bar

7pm- tuna 100 gram veges, 1tspn peanut butter

9.30pm- jello and 30gram protein crunch, 1tbspn almonds.

Havent had the last two meals yet- so damn tired!!! Having a strong coffee to try and wake myself up. Might have some melatonin tonight to try and sleep right through- really feel like I need it. I was thinking the other day- I havent slept right through the night for probably 10 years!!! NO JOKE. Emma need some more constructiive critisism. I weighed myself today and was 130 pounds (which means I have increased by 3 pounds)- will this be all the extra liqui i a m having or the fact that I am consuming alot more protein thus gaining muscle?? All the people at training say my body shape has changed considerably. Back wider, biceps bigger. I was hoping though to trade fat off for muscle, thaT woukld mean that i wouldnt put on weight- wouldnt it???

[imperfectly_lou]

I am curious as to why you are doing so many reps?????? If you are trying to build muscle, you really should only do 6-12 reps max...

Also, you must eat before weight training. Muscles need readily available glycogen to GROW, no wonder you were so buggered!

On a positive note, you are strong girl! 30kg bench press for 30 reps, I would love to find out your one-rep max.....

[JAmanda]

Not sure on my one rep max- never tried it. I will have brekkie tomorrow before I train. This routine was just something different to get my heart rate up- I do 3 sessions a week with my personal trainer who works on hypertrophy training. he has recently got me training until complete failure- this is so painful, you really do your last rep at near complete exhaustion, sometimes only getting out 8-10reps. I am starting to become more confident in these situations where you think you are stuck at the bottom- learning to concentrate, keeping straight line of movement and utilising the one muscle that I am training, rather than before when i would try and use every muscle in my body to complete a set.

[Emma-Leigh]

Ok - here are my thoughts... First ARRRRRRRGGGGGgggggggg!!!!!

Not enough food - your trained REALLY hard and you ate like a pixie!! Not only did you not have a meal before a REALLY hard training session (can you say muscle catabolism!!) but you then ate nothing for the rest of the day - even though you were really tired!!!?? Come on Amanda - What happened to the great changes we have been seeing lately??!!


Some specific suggestions:

10am- 1/2 cup porridge and 5 lrge egg whites
What happened to the last egg white?? Did you run out of eggs? Did one of those New Zealand goblins steal it?? :p

YOU NEED PROTEIN GIRL - It is ONE egg white!!! ONLY 12 cals BUT providing you with 3 grams of QUALITY PROTEIN after a HEAVY weights routine!! You NEEDED IT!

2pm- 100gram fish, 2 cups cabbage and mushrooms
Ummm.. you do realise that all 2 cups of cabbage will do for you is make you stinky :p WHERE IS THE REAL FOOD!!!??? You should have had some good quality low GI carbs in this meal. Kumera, bread, oats, rye, chick-peas, rice, lentils, even an apple or a tub of yoghurt would have been fine!!

And was that fish cooked?? 100g of COOKED fish should be your MINIMUM serving size!!

4.30pm- protein bar
What type of bar was this?? Unless it was about 280 cals, 30g protein and 30g carbs then it was NOT enough!! Your meal sizes need to be about 250 to 350 cals!!!

You could have added some yoghurt, a glass of milk or SOMETHING to increase the size of the meal!!

7pm- tuna 100 gram veges, 1tspn peanut butter
GREAT that you are adding fats!! :) WOO HOO!! But 1 tsp is a tiny teeny iddy biddy near nothing amount!! It is only about 2 - 3g of fat!! Not nearly enough to cover your basic requirements.... You would have got more fat from your oatmeal in the morning!.

If you are going to have fats as an energy source in a meal you should be aiming for servings of about 10g - 15g. That means 1 tbs of peanut butter.

Also - was the tuna cooked weight?

9.30pm- jello and 30gram protein crunch, 1tbspn almonds.
Great to see fats again - but 1 tbspn almonds is about 3 or 4 almonds right??!! That is about 5g of almonds - or 1/6th of an oz - which is about 30 cals and only 2 - 3g of fat!!! You want about 10 - 15 almonds at the least - which is 1/2 an oz, 85 cals and 8g fat!

The calories for this day are REALLY REALLY LOW for such an active person! No wonder you are tired and sleepy and run down! Your body can not keep up!! YOU HAVE TO EAT!!! Get passionate about getting your body healthy and back on tract. Don't keep restricting yourself soo much - you are still 'DIETING'!! You don't need to DIET! Diets are CRAP! You have to TAKE CONTROL and MAKE POSITIVE CHANGES in your life - Be PROACTIVE! Get excited! You need to start looking at your eating as part of your LIFESTYLE and you need to start FUELING YOURSELF correctly!!!

So - EAT EAT EAT!!!

My god - I would be eating my own feet by the end of the day if I had done that kind of workout and then eaten like that!! :D I don't know how you do it?!! Your body must be programmed to survive on sooo little - which is why you are soooo tired!! Your body is going at a snails pace!

Geezz... I mean, I did 2 hours of heavy Muay Thai (thai boxing) today and had eaten more than your entire day in my first 3 meals!!

You HAVE to trust me on this - YOU NEED to eat!!! A girl can not survive on diet coke alone!


Now... about the weight gain - The only thing that I can think of is that you are holding water as your glycogen stores are increasing. You may have gained some lean muscle but you CAN NOT, WILL NOT, DO NOT, ARE NOT POSSIBLY gaining fat on a calorie intake of 1000 - 1200 cals a day.

It doesn't happen.

Sometimes, when people raise there calorie intake after years of starvation - they will gain a little initially (5 pounds or so) as their glycogen stores re-fill and they hold water, and as their muscles get a little bit healthier. But it will stabilise out over then next few weeks as your metabolism catches up.

Don't panic ok!!

[mirror]

jamanda why the hell did you get on the scale, you are still thinking like a skinny fat chick when you say you want to be a muscular babe. these 2 things are still warring in you and you will not make progress until you get it sorted out! eat more blasted food and drop some blasted cardio, for god's sake. Think what you are doing to your body. Others tell you your body shape has changed and you yourself have said so too. I have done NO CARDIO THIS WEEK!!! And I have slept properly for the first time in weeks, night after night of lovely restorative slumber. I've put on 1.5 lbs (yes, I know I'm a hypocrite) - which means I'm back to where I was, oh, 3 or 4 months ago but I tell you what there is NO COMPARISON between how I looked then and now. Then - fat. Now - muscle. Different shape, different feel, different all over. And I know it's partly water retention weight because I can feel the difference by now. I'm so sore all over because I've weight trained 5x this week - and I know I've got that muscle a-burning and a-growing: so bugger the 'weight gain'. Look you can lose weight any time. ANY TIME. If that's what you want. But you don't want do you. you want to grow some lean mass. So get to it!

[JAmanda]

Emma thankyou again for your valuable lecture- this is the problem I have been eating like this for so long that when I add any kind of food, even if its waterbased vegetables I think that i am eating normally and it is enough to fuel my workouts. Sometimes i wish I wasnt so strong minded when it comes to the foods i eat- its habit and routine. I am really not that concerned about the weight gain as I know that you are probably very right in what you say about being water retention. Tomorrow I am going to have breakfast before training. When I talk to friends and they say that they have been tired today or whatever- I think it must be quite normal for people to get tired - but I know there is a difference in being tired and being absolutely wasted. That is also the frustrating thing I KNOW it all but I have real difficulty putting it in to practice- I am so healthy in some aspects and so unhealthy in others. Time to make a change for the better. Thanks mirror for your comments too, I really do take in everything you all say to me, just takes me that little bit longer to put it into practice!! Hey emma I did run out of eggs, I will have seven tomorrow to make up for it. I think I have to stop reading so much as I take everything on board- and there are so many conflicting opinions out there.

[Emma-Leigh]

Amanda, I know it is hard. Your mind is REALLY REALLY set in your ways... But you HAVE to start eating more.... You can't just let this starvation go on and on. You are ruining your health, muscles, hormones and your MIND!

What are you going to do when you have to diet down for a comp?? Eat 500 calories a day?? That is crazy!! You NEED to sit at about 1800 cals at the least during your daily life - that way, when the time comes, you can cycle down SLOWLY over 12-16 weeks, to about 1400 cals, when you CUT for comps!!

You also need to drop the cardio down... 4 to 5 days a week is enough!! MORE than enough. Most competitors stick to 3 to 4 days when they are in the off season. Some drop it all together. You need your body to RESPOND to cardio when you want it to - when you are trying to get that BF low low low. That means not dragging yourself over the pavements 6 days a week!

It is all in the mind. But you are ultimately in control - you just have to realise it. You CAN change your habits. Make new habits!! BREAK your ROUTINE!! You are stuck in your routine because it gives you comfort. When you alter from this, you feel anxious and out of contol. But you HAVE to fight through that!

Plan your meals. Set new standards. Start simple, something like:

Meal 1:
1/2 cup oats
6 egg whites

After workout:
Protein Shake
Yoghurt

Meal 2:
120g COOKED tuna
1/2 cup chick-peas (OR - 1/2 cup cooked kumera)
1 cup vegetables

Meal 3:
Protein Bar (decent size)
Apple

OR:
1 slice open toasted rye toast, with some cottage cheese, tomato and mushroom
Apple

Meal 4:
120g COOKED Salmon
2 cups vegetables

OR:

120g COOKED chicken
2 cups vegetables
15 almonds OR 1 tbs peanut butter

OR:

Omlette with 1 whole egg, 6 whites
2 cups vegetables

Meal 5:
1/2 cup yoghurt OR cottage cheese
Protein Crunch
Sprinkled with almond meal and fresh berries



Just do it.... You ARE strong enough - just BELIEVE IT!

[gallerygurl]

Emma you are so important to us girls ... thanks for all your help, time , wisdom , and concern !!

[JAmanda]

Thanks emma your advice is so damn valuable- you know so much, do you know so much from personal experiences or from reading??? I know for myself that I need to eat way more and do less cardio so i have something to remove and add when I want to compete. Here I am at the moment thinking i am the big hero who eats for competition all year round- again very obssessive with everything I do. I think when you eat healthy you feel like you are eating all the time, whereas i look at friends and I think they dont eat much but what they do eat i forget is very calorie dense junk. I will get there matey, I am aiming for competition in april of next year- so like 6 months away- so your right I need to start now. My goal drop cardio to 4 days and eat like a champion!!(haha). Is it alright to go for a walk on the days i dont plan to do cardio?? Thanks your my saviour.

[hotgymchick]

JAmanda:I know the feeling of being the "hero", eating healthy all the time, always dieting. its senseless....

I agree, Emma, what would we do without you? you've helped me save my body, my sport and my sanity. We love you!!!!!!!!!! :D

[Emma-Leigh]

:) Thank you all.

I hope I am helping a little and that you don't mind my constant nagging!... Just know you girls are all doing soo well - I am so proud of you! You girls are the heros - I have done nothing (well... I have whinged and ranted... but that is hardly special!) :D

Amanda - I know what I know from listening, reading and experience. Although I don't compete (I have bad symmetry - arggg.. I'm working on it), I do 'diet' cycles where I add mass and then leaning down. I wanted to see what I could do - so in my last cut I got down to 11% (about 6 months ago). Now I am back up to a healthier 14% and am trying to gain a little more mass.

I can tell you - To get to 11% was hard work. In the last few weeks I was doing cardio two times a day (morning treadmill/elliptical 6 times a week, and evening 30 minutes hard hill walking 5 times a week), weights were 4 times a week and I was VERY STRICT with my diet - cycling calories down slowly over 12 weeks from my usual intake to what I considered near starvation levels.... arggg... it was painful and you CAN NOT survive like that for a great deal of time!!

Aim to maintain between 14 and 17% and cut down to 10 - 12% to compete.

So you have 6 months... Right. The first 3 months you should focus on 'building strength/adding mass SLOWLY'. The last 3 months is when you can start to cut down.

Drop your cardio to 3-4 days a week at the most. Weights training 3 or 4 days a week. Split it with legs (one day), shoulders (another day), Back and Tris (another day), Chest (another day). I like to train abs 2 times a week - so add in two days of this if you want.

You can go for walks on your non cardio days - but you know what is excessive - so keep that in mind (DON'T lie to yourself). Keep your walks to an enjoyable pace and remember to have 1 FULL day off.

You have to give yourself time to grow.

EAT if you want to grow --> That means you aim for 1800 cals a day.

6 meals, 300 cals each meal.
Starchy carb + protein first 4 meals
Last meal Vege + protein + healthy fat
Dessert, if you feel like it - protein + fats
protein shake

So -

Meal 1: 300 cals
Oatmeal - 200 cals worth
Egg whites - 100 cals worth

Post workout: 200 cals
shake

Meal 2: 280 cals
5 oz Sweet potato - 130 cals worth
4 oz Chicken - 120 cals worth
1 cup Vegetables - 30 cals

Meal 3: 280 cals
4 oz Tuna - 120 cals worth
3/4 cup rice - 130 cals worth
1 cup Vegetables - 30 cals

Meal 4: 270 cals
4 oz Yoghurt - 80 cals
Protein crunch - 120 cals worth (?)
1 apple - 70 cals

Meal 5: 200 cals
4 oz salmon - 140 cals
2 cups Vegetables - 60 odd calories

Meal 6: 200 cals
4 oz yoghurt (or 1/2 cup cottage cheese) - 80 cals
1 tbs almond butter - 115 cals
Small handful of fresh berries - 20 odd calories


That is about 1750 cals. If that is too scary, aim for 1500 cals at first - so decrease portion sizes so you get 6 meals of 250 cals.

You are going to have to get serious if you want to compete!!


One last thing.... Check out this site:
http://www.missnikki.com/bio.html

It is the home-page of one of the girls on this board. Her name is Nikki I am sure she would not mind chatting to you if you pm'd her!! But she is 5'2, and is 115 pounds in her off-season. She looks AMAZING doesn't she!! And she is a champion - look at all the compititions she has been in! But check out what she eats - It is DOUBLE what you eat!!

Or talk to MsFit - she eats 1700 to 1800 cals in her 'normal' life and does 2 to 3 cardio sessions a week. She only 'ups the anti' when she is preparing for a contest.

Get passionate girl!! I want to see you up there, in that comp - well fed with bulging biceps!!

[JAmanda]

Thanks emma- nikki looks great!!! Right I am going to start and aim at having 1500 calries a day and take it from there. I have decided to cut back on the running to four days a week and will have a walk other days- maybe i should walk on the days I have weights and run on the days I do no weights. I am taking glutamine presently before my run in the norning and b4 i go to bed at night. Do you think there is any other supplements I should be taking?? I did have a go with my thyroleans again- but now I understand thats stupid as I want to save them for when i want to cut down- dont I. I am really serious about doing this emma so I am going to do it right. I dont want to get to competition day and think if only I done this or that. I just dont want to gain too much weight- thats scary for me.

[gallerygurl]

You and I both Amanda 1500 a day for us!!!

[JAmanda]

Right you are, today I got up and decided to flag the run and just went for a walk. After thinking about what you have said emma it makes perfect sense for when cutting for comp. If I kept going the way I was i would have to do 3 cardio per day and eat lettuce to make a difference- not to mention go crazy. While I was on my walk this morning i was thinking about that concept and I passed a guy who i see running eveyday without fail - rain hail or snow. He would run from one e of town to the other- BUT he looks the same evrytime I see him, so this confirms the fact that his body is now accustomed to doing all the cardio and does not change!!The penny has finally dropped. I will send in my progress at end of the day.

[gallerygurl]

im so proud of you amanda. I read your journal evryday and you are doing sooooo great.

[mirror]

JAmanda further update on my no-cardio experiment: did a whole body weights session yesterday and felt like doing a bit of cardio after (told myself it was OK as I'd just about passed the 1 week mark without). I did a routine that usually gets me moderately sweaty, not gasping, not HIIT - it's basically fast walk (7.2km/h) starting incline #3 and moving up incline, same pace, each minute move up one level, until get to #11.5 - stay there for 2 mins, then come down same way. Carrying and working the arms with 2lb handweights to get upper body involved. anyway that normally takes me just a little bit out of comfort zone, enough to get heart pumping and decent sweat.
Yesterday I did it with ease. Afterwards I asked the gym staff whether they'd messed about with the treadmill settings because I couldn't believe that after a week lay-off it should be so relatively easy - easier than before. It could be all the sleeping I've done this week?!dunno. anyway I'm putting some cardio back in this week! but only 2 sessions, 1 x 25-min HIIT and 1 x l35-min steady state. and see how that goes.

[Emma-Leigh]

Right I am going to start and aim at having 1500 calries a day and take it from there.
I think that 1500 cals is an EXCELLENT figure!! :D


I have decided to cut back on the running to four days a week and will have a walk other days- maybe i should walk on the days I have weights and run on the days I do no weights.

4 days running and 1 or 2 days walking would be ok - but keep the walks short and light ok! 30 minutes, medium pace 'smell the flowers and enjoying the day' walks... not "I really want to run so I will power walk up hills and stairs instead" type walking ;)

Keep ONE DAY OFF! That means OFF OFF. Zip. Zilch. Nada. Bolt your feet to the floor girl! No long walks, no cardio, no weights! Think of it as your 'rest and relaxation' day. Go to the movies, bake cookies, read a good book, clean the bathroom - but don't run around like a mad thing! :)

If you do weights 3 days a week and run 4 days a week - that means you are going to have to double up one day on weights and cardio.... so pick your day, I would recommend something like:

Day 1 - Cardio, back/bis
Day 2 - Cardio
Day 3 - walk, Legs, abs
Day 4 - Cardio
Day 5 - walk, Chest/tris & shoulders
Day 6 - Cardio, abs
Day 7 - OFFFFFFFFFFFF

But I don't know - it depends on what you like.

If that is too much, consider droping the day 4 cardio and having the day off there as well.


I am taking glutamine presently before my run in the norning and b4 i go to bed at night. Do you think there is any other supplements I should be taking?? I did have a go with my thyroleans again- but now I understand thats stupid as I want to save them for when i want to cut down- dont I
Glutamine is good - and I would start to take it after your weight training (in your shake/Post-workout meal).

As for other supps - Don't take fat burners/thermogenics etc etc. You don't need them. Especially at the moment. (I don't believe in using them at all - but lots of people like them, especially in the last few weeks of cutting).

If you want to get more serious, consider creatine (just plain creatine-monohydrate). But I would not bother with all the other things like ZMA, BCAAs or HMB...

Generally, I think all you need is a good multi-vit, a good calcium supp (calcuim citrate), a good protein powder, a good diet and hard work (having lots of fun along the way of course). :)

[JAmanda]

27 october

1hour walking (smelling the roses!!)

10am- 1/2 cup oats, 6 egg whites

1.30pm- tuna 100gram and veges 1/2 small kumera

4.30pm training 1 hour- chest and back

5.30pm post wo shake and glutamine

7pm chicken 100grams and salad

9pm tuna, jello with protein crunch

11pm might have 1tbspn peanut butter here to add a little

what are your calculations for this emma- protein shake was 70cal,I am couning 1100 maybe?

[JAmanda]

Well I have made a decision to try no cardio for the week-is this a good idea??? I have done nothing this morning but am very nervous about what will happen- not to mention a little grumpy too, dont know if I like this idea??

[gallerygurl]

i think your body would appreciate it.... but for some reason I have this feeling that you might try and kick it up 5 notches nxt week . Maybe if you try to do this in a little more moderation you might have an easier time.. Maybe 3 days weights , 3 days cardio.
You think very black and white - like me. I am really trying to think grey now. Maybe try 1100 cals ,( planned out )and reducing he amount of cardio might be a good idea and not so hard to handle?? Set a gole that is more attainable and less rigid.
We should all be able to take a week off at some point - I just think this might flip you out.

[Emma-Leigh]

Diet is looking better - but still way to low calorie wise. I was getting about 1000 to 1100 cals as well.

You have to PLAN your meals the night before and PLAN them to have 1500 cals.

Aim to get 4 or 5 meals of protein/carbs and 1 or 2 meals of protein/fats. 250 cals per meal.

That means:

Breakfast: 250 cals
oatmeal - 180 cals worth (? 3/4 cup)
egg whites - 80 cals worth (about 6 large egg whites)
(glutamine, Calcium and muti-vit)

Morning: 250 cals
Kumera - 120 cals worth (about 5 oz/150g)
Tuna - 120 cals worth (about 4 oz/120 g)
Vegetables - 1 cup

Training

Shake: 250 cals
Protein powder (2 scoops - 140 cals)
Carbs (120 cals worth)
Glutamine

Late Lunch: 250 cals
Kumera - 120 cals worth again
chicken - 120 cals worth (about 4 oz/120g)
Vegetables - 1 cup

Early Dinner: 250 cals
Tuna - 120 cals worth
Vegetables - 2 cups
Almonds (about 10 nuts) - 60 cals, 5g fat
OR
Instead of tuna and almonds:
1 whole egg + 4 oz tuna (190 cals, 5g fat)
OR
4 oz salmon (180 cals, 5g fat)

Dessert: 250 cals
Protein crunch - 100 cals worth
1/2 cup yoghurt - 80 cals
Jello - ? 10 cals or so??
1/2 tbs peanut butter or 10 almonds - 60 cals, 5-6g fat


About having a week off - well, sure! If you feel like you need a break then go for it. It is up to you. A week of no cardio is certainly not going to kill you and could give you a good break so you can start back into training for your comp well rested and prepared to work hard for the next 12 weeks.

See how you go. If you can not manage it - maybe do light walking instead.

[JAmanda]

I am having a very bad day- am grumpy from not getting my cardio done- so im sorry but i have to go to the gym after work today to do it. Last night I had a bad night with the midnight munchies- this is getting me down more than anything,its like i have no control. I dont know what to do- I think this is half the reason I restrict myself during the day because I am afraid of still eating at night. Last night i consumed an extra 500 calories- so that bought it up to the 1600 mark, I really cant cope with this. At 1200 guaranteed I wake up hungry(somethimes im not even hungry- i think its habit) WHAT CAN I DO!! This will stop me from succeeding- I need to stop it. Befre i go to sleep every night i feel full and reassure myself that I wont get up- then in the morning I realise it happened again.I HATE IT

[mirror]

so im sorry but i have to go to the gym after work today to do it.

don't be sorry - it's your decision! maybe gallerygurl is right it's better for you to cut back on the cardio a bit rather than go cold turkey like I did (although I have to say it was goodgoodgood and so restful!). I was ready for it mentally and mayB you're not.
about the night eating - I have had same problem, sleep was very erratic, I'd flake out and wake up only 1-2 hours later and immediately think of food. I don't think it affected my weight at all. Just a nasty habit, disruptive, + midnight is a lonesome time! how to combat? try mindgames: tell yourself you're tired, and try not to wake up 'properly'. sounds weird but works for me.

[gallerygurl]

sometimes Amanda when you start to eat again , I think you feel out of control because you have restricted yourself for so long it
feels like its hard to stop. Thats how I felt anyway..
#1 - 1600 IS NOT TOO MUCH !!!! Its really not Amanda, competitors do not live under 1500 a day .. Seriously , Emma was right . They would have nowhere to cut from if the cals were lower.

#2 - Maybe you need to try something different. If your current restrictive way isnt working its because ITS NOT SUPPOSED TO.
You arent supposed to live on 1200 cals a day girl!!! ITS NOT A MATTER OF STRENGTH OR WILLPOWER!!! You have sooo much willpower and I think that you think that you arent as strong as you used to be or something. I used to feel this way about myself.
QUIT fighting yourself. Look you are 5"5 right? You need 1500 a day TO SURVIVE.Im only 5"3 and I take in 1500 now . Hell last week I had a day where I took in 1700 !!!I admit I freaked out but I moved on.You are afraid of losing control, you said it yourself. So agin, maybe you need to try something different.
Do things Emma way for one day.
Except that you NEED 1500 and eat it in a healthy way over the day split among 5-6 meals . with the RIGHT amount of complex,fibrous and proteins for 1 day. You wont be so hungry at night!!! I feel the same way when I dont eat enough. I am NOT SUPERHUMAN and I dont put that expectation on myself anymore . I try to take care of myself as a human being. This is why you are hungry .. because you arent taking care of youtslef and your body is trying to survive...

You are not weak . you are strong!!!! You are way too restrictive and you really need to accept the fact that you really are too restrictive. That you need more food. Imagine how much control you would have if you had more room to work with . Im sorry if this is harsh . I just understand where you have been and I want you to feel good.Not just emotionally but I want you to achieve the physique that you want.
Maybe you think your situatuation is different than everyone else. Its not .
You and I can relally be like Emma and have 14% year round and EAT TOO. Its possible but you have got to give things time and you cant keep restricting!!

You will be able to sleep with no guilt because what you have eaten will be burned off by the evening . You are NOT going to get fat! I tried on this skirt that was getting tight before I ever started posting and its lose now!!! You will get leaner , harder and eating along with training is the only way to get there.

[Emma-Leigh]

:(

Amanda - 1600 cals was GOOD! You NEED this much food!! Sure - you ate it at a crappy time, but you didn't harm yourself AT ALL!!!

Read this ->
http://www.ajcn.org/cgi/content/abstract/77/3/630

The girls in this study, girls of NORMAL REPRODUCTIVE AGE, and a NORMAL BMI had an energy expenditure of 2400 CALS (10.1KJ)!!!

And this:
http://www.ajcn.org/cgi/content/full/69/1/43?ijkey=d6b5dfeaa6620ba40e17be35bed5a2a8758ae946

On this study, an average non-obese, European, New Zealand female of 21 yrs, 164cm, 63 kg, with a BF% of 32% had a RESTING METABOLIC RATE OF = 1555 CALORIES (6.5 MJ). They had a TOTAL ENERGY EXPENDITURE of = 2464 CALORES (10.2KJ)!!!

And this:
http://www.ajcn.org/cgi/content/abstract/55/1/14?ijkey=1b442419d4d25fd97a3558ddd3547bef8e2c44d7&keytype2=tf_ipsecsha

Where non-obese females needed about 2300 calories (9.5MJ).

Don't lie to yourself and think that you are different - you NEED food!!

[JAmanda]

Thanks guys I am suprised you dont tell me to get off the board and help myself,because you -especially you emma seem to be telling me the same things over and over again!Im not a brick wall and i do listen to everything you all say. I WILL DO IT, for you all but most importantly for myself

[gallerygurl]

we need you as much as you need us:)

[JAmanda]

Well emma and girls- was thinking of giving up on the whole thing including protein- when I get into that unsafe zone I freak!! Thought it was so much easier when I ate hardly anything and didnt have to worry about my next meal- I need to get my mind back on track, I have done this so many times -got to a point where I let all my hard earned muscle get gobbled up. I dont want to do this I want to beat this- just not sure On how I can. Been for my run this morning- will try and full my little tummy up today and I need to sleep thru the night- just for my mental sanity if anything. I have melatonin, will try this and I will stay up later until im practically asleep on the chair- maybe hypnosis will work SLEEP SLEEP. I want rid of this unhealthy obsession with food it drives me crazy. I am not going to be a hero today and eat like a porper- Ill try my hardest to eat like a king. Why do i always look at protein as the problem when I want to losecweight- it is the carbs I am eating at night from not satisfying myself during the day that will prevent me from becoming my goal body!! Give me all your suggestions- I need them. Feel so lucky to have you all to talk to, as I dont talk about this with my mum or anybody, I feel like to think this is happening to me- as they get annoyed with how much will power I have that they dont have. Maybe Im wrong- I feel to embarrassed to discuss it with anyone- you know , its like failure for someone who has had an eating disorder. Thankyou so much guys

[gallerygurl]

You know that it is the evil thoughts telling you to do things unhealthy. Eat what you are supposed to during the day like gettin you complex carbs in during the day . Then you majority of vegis at night. You wont crave the carbs if you do the first 3-4 meals with complex carbs . I do 4 servings and I can eliminate them at night without cravings. I think your cravings are PHYSICAL not mental!!
This is why you are NOT a failure!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I know that you think that you are not as strong as you friends and familt think that you are. This is a thought process of making you feel ashamed for no reason. You are strong and once you understand its a physical thing not a mental issue you are dealing
with you will SEE that you have noeo reason to feel guilty or ashamed.
You need food. You need protein. You need fat , and you need carbs.
You need them. like a car needs all the different lfuids not just gas.. Its needs oil, it needs water, transmission fluid, etc..
Not just gas.
You are so strong and Ill tell yoiu what, now that Im eating the groups I should be eating, I feel even more strict in a sence because I dont have these animalistic cravings when I see food.
My mouth use to water when I saw food . I felt like I had a wild beast inside . Now I can see it and just go la la la and Im on with the day and I seriously dont crave like I used to. I feel good all day . You can too.

[mirror]

so, so true, gallerygurl. If you eat clean and eat enough, there are no cravings, no binges, no f--ckups! because healthy unprocessed food in right amounts is what your body wants and if you give it what it wants and needs, it repays you by giving you your mind back.

[gallerygurl]

Amanda its because your meyabolism has sloed down.
Remmber you are not different than everyone else.
You are gonna have to eat more and accept that you might stabalize in weight until your metabolism starts to speed up. Thats what I have to do. When I first started eating I gained weight. Alot .
From 115 to 133.

Thats why I kee[ saying I have been through hell this last 8 months . It is because I have NEVER been big and I got big. But its coming off now . Real slowly though. I was 126 yesterday.
But Im losing size because clothes are gettin loser.
I am in the same boat as you Im just further ahead. I didnt lose weight at first . I gained . But I accepted it because I started having health problems and I couldnt even work out anymore.
I accepted that I would have to deal with it and Im still accepting it. Do you think I dont want to restrict???
EVERYTIME I eat I am eating Somthing That I CONSIDER BAD.
Like breakfast I think "Oats bad = carbs= fat" but I eat em because I know its my ED talking and not reality.
The "apple" I would be thinking "APPLE PURE SUGAR =BAD"
BUT I EAT it because and I hear others words like emmas and she says " The fear of fruit on this forumn is Highly mis-guided"
See I dont look this up , these are quotes in my head that I constantly rely on.
I gotta do my cardio. Ill write you more later.

[gallerygurl]

I am hoping to lose again down to 115. I shouldnt just say
I "accepted" my weight gain
because it is has been so hard. For a while I wouldnt even go anywhere because if it. I bought a membership to this gym that only older seniors went to so I wouldnt have to be judged.
But I feel so much support here and I know that I can find help no matter what my body starts oding and we will get it back on track. But yes I am losing!! Im fitting in my clothes better and I am eating , but it hasnt happened overnight. Its been a while and Emma says its gonna be a long time before I really experience the results. But I see progress slowly and i am etaing more than I ever have so logic says the metabloism HAS to be speeding up!!!
You have to trust people and stop TRUSTING your inner ED thoughts.
Amanda you have been eating this way for a long time right??
Dont you think you would be shredded by now if your methods worked??
People that have THYROID problems consume more than you
and compete in fitness.!! You are the one that is slowing your metablosim not your genetics or anything like that.

[Emma-Leigh]

I am NOT going to give up on you Amanda!!!!

:p

Read this:
http://www.bodybuilding.com/fun/lisa1.htm

And these:
http://www.bodybuilding.com/fun/par8.htm
http://www.bodybuilding.com/fun/par9.htm

[JAmanda]

Hey back on line- have had a few slip[ ups with the eating thing- fell back a litle with the calories and upped the cardio- its like i am programmed to do this when I get unfamiliar.

6am- 45 min elliptical trainer

7.30am 1/2 cup porridge and 6 egg whites

12.30pm- 80grams turkey and big salad

4.30pm- chest and tris 1hr (was really strong today) looking at todays diet i am not sure where i get energy from- but I had plenty)

6pm protein bar (150cal one)

7pm- 100 grams tuna and 3 cups of veges

9pm 4egg whites, jello and 1 tbspn almonds

cal- about 950 I think plus 75 grams protein, ARGGGGGGGGGG see I am basically getting back to where I started- why do i make it so damn hard for myself. This sure is an uphill battle, I dont understand why I feel satisfied on such small portions of food- maybe I have just got so used to eating so little. I just have to get my mind around putting on a little weight as i increase my calories- this is the hardest thing to come to terms with. What about if i did eat more like atleast my BMR and increased my exercise- or I am guessing this just isnt achieving anything.

[gallerygurl]

amanda I wanted to tell you I talked to this girl at my gym and she is ripped!!! She is off season and twelve percent..
She told me I should be eating 1600-1800 a day.
She said when she diets she eats 3000!

[JAmanda]

do you know what comes to mind when you say that- lucky girl must have fast metabolism!!!See always thinking that is impossible!

[gallerygurl]

me too but I guess for some it is possible - 3000 out of my league!

[mirror]

yesterday I ate 4500-5000. Wasn't even stuffed. Just curious to see what happens ... it's fun to experiment!

[playmaker]

When i pig out i eat more than 6.000-7.000cals!it's amazing how much i can eat. It's good to experiment and of course you sock your body maybe you should try it both amanda and gallerygirl

[mirror]

Thanks for that playmaker - not that I was beating myself up about the cal intake (I knew I needed it and I decided to do it, do it good, and move on ...). How often do you do a cal-fest like that? Basically I'd been eating super clean for 5 weeks and was getting a little scrawny. I don't like that. Disappearing boobs, no no ... wow the effect of a good feed is amazing isn't it, I mean on mood, outlook, everything. I was singing! I was chatty! I was happy! I was high on carbs!!!!! I was in danger of spending way too much money!

[gallerygurl]

your cycling must be working huh mirror?? If your gettin scrawny -

[mirror]

it works.

[playmaker]

Yes the effects are really amazing i increased my bench press the last time i pigged out. I eat clean for 3-4 weeks and then i eat everything i can see :d carbs,fats i cant stop eating that peanutbutter... Mirror are you cycling your carbs and cals?

[mirror]

yep.

[JAmanda]

How do you cycle these mirror like calorie number and macro amounts??

[gallerygurl]

read avantlabs.com go into past issues of the magazines and its called TWIN PEAKS cycling...I think Im gonna do it.. but if you think about it just know you absolutely have to eat or it wont work..
a HIGH day is at leats 1800+ cals..I might be brave though.Heard lots of good stuff..

[mirror]

Originally posted by gallerygurl
but if you think about it just know you absolutely have to eat or it wont work..


like Gallery said. Jamanda you struggle to get past 1200 cals ...

[imperfectly_lou]

Amanda - I really think you should just concentrate on trying to get your calories up for now rather than getting specific with ratios and carb cycling. Forget competing or anything like that. You would need to be eating a steady 1,800-2,000 per day before you could diet down for a comp.

[playmaker]

Yeah Amanda i agree with Loo, it's easy to increase your calories try some almondbutter or peanutbutter and olive oil, good fats and something like 120cals for every tablespoon. Seriously dont be afraid to eat listen to Emma and EAT EAT EAT

[gallerygurl]

Amanda I have increased the cals to 1600 a few days a week.
I havent gained still. My body temp is higher now and I am starving hungry this week . Everyone says its the metabolism speeding up. Maybe I will lose more weight pretty soon.
Where have you been anyway??
You have to trust someone besides yourself for once. You arent going to get ripped by starving. Seriously, you really have to put the faith in the unknown with this ..thats what I am trying to do.
Know that you might gain a little at first and except it. Where sweatpants and baggy shirts for a month if you have to.
You have to be stronger girl. I hope you are ok I havent seen you post much lately..
I had a bad self esteem week too.Maybe Ill Pm you and tell you what happened .

[JAmanda]

well I had a wee relapse from eating so much protein and introducing more carbs especially in the forms of fruit- I dont know all bodies must be different but i definately feel better on a higher carb diet lower protein- or I should say everything in moderation. I went to a naturapath the other day who is into wholistic health- and when she looked at my diet she commented on how 6 egg whites were an excessive amount for the body to digest. She explained to me about the acidic and alkaline foods and how we should aim for a 80%alkaline and 20% acidic diet. Alkaline foods are veges and fruit, acidic meat, grains and dairy. She also commented on how much artificial sweetener i was having in my diet and how toxic this is!! She explained that my liver is the fat burning organ- and all my liver is doing is trying to get rid of the artificial toxins- no time for fat burning. So in the last 2 weeks I have been following this- I have lost weight, sleeping much better and have so much more strength- I think that the carbs from the fruit has help satisfied me alot more. I am currently having probably close to 180-200 grams carbs a day, 70 grams protein and heaps of veges and I feel great!!! And no diet foods with artificial sweetener. Could it be that my body is going to get more results by eating more carbs- I suppose I wasnt eating enough b4 anyway. I feel great and am so happy- especially with the amount of extra sleep i am having- makes such a difference.

[gallerygurl]

You probably feel better because of the carbs.. Thats what I tried totell you silly girl!! When my carbs were low I couldnt sleep..
I felt better with higher carbs.
What are your cals at ??
Thats not very much protein.
It looks like 1000 cals still....

[JAmanda]

Yeh I know you were all trying to tell me- my calories are still very low- but hey at this stage i am feeling alot better and have adopted some more healthier patterns ie sleep, carbs for energy and have generally been so happy. For me i think the important thing is I dont obsess with a particular food group= like having low carbs high protein, I need to start with having a balance of eveything- this is what swings me out of touch with what i am doing. I have been able to gain muscle with no more than 100 grms of protein and increasing my carbs will give my body the energy to make the muscle!!!! Besides I am making incredible gains in strength in the past week or so- got to be doing something right.

[mirror]

hey Jamanda that is so great that you have found something that you feel is working for you. So, what does your diet look like now? could you post a 'typical' day?

[JAmanda]

sure!

breakfast- 1/2 cup porridge with stevia (natural sweetener)

morning tea- piece fruit

lunch - salad with pumpkin seeds, sunflower seeds

afternoon- fruit

Dinner- meat and veges

Supper- piece of fruit yoghurt and almonds.

No artificial sweeteners, coffee, diet jello etc.....
Last night i thought i would have the jello and sure enough was unable to sleep- so nomore for me

I also take a teaspoon of psyllium husks in cold water before bed- works a treat. I am drinking heaps more water and herbal teas. What do you think??

[playmaker]

I'm glad u found something that finally works for u Amanda :), your diet looks good, carbs dont make u fat its cals in cals out just try to eat enough and of course work hard with heavy weights. I read somewhere that even when u dont eat enough u can built muscles I hope u achieve your goals and be happy

[imperfectly_lou]

It really depends on your goals Amanda. Your diet is fantastically healthy and natural which is great! But it is far too low in protein for you to build any substantial amount of muscle. If you are wanting to compete in the future, that is something you may need to think about. I have calculated that at about 50g of protein which even falls short of the Nutrition Industries rather skewed idea as to how much protein our bodies need....

[Emma-Leigh]

Hey Amanda,

I think your diet looks very healthy! And you are eating regularly which is good.

Only things I would worry about is that
1. A little light on the calories, with not a lot of substance at all...
2. Consider adding something a bit more substantial to your lunch - like a little cottage cheese, some chick-peas or cut up some eggs into your salad. You might also want to use walnuts and flax seeds instead of pumpkin seeds as neither pumpkin seeds or sunflower seeds have more than trace levels of your omega-3 ALA essential fatty acid (and as the name suggests - essential means that they are actually NEEDED in the diet as they can not be made in the body).

As for protein - It does look a little light on. The usual 'healthy recommendation' (not for body-builders) is 1.2g/kg - so I would make sure you get that in. This is not only essential for your muscles but protein is needed for your liver, brain and other organs as well.

Also - make sure you are taking a good calcuim suppliment (as your diet is low in this) and keep an eye on your iron levels (not a lot of this) and your B12 levels (need animal products to get this).

:)

[mirror]

Jamanda your diet looks like traditional high-carb, low cal, low-fat which many people have found works fine for them. You are happier with it, and feel strong on it, and those are the main things with any diet. so you've kicked the diet sodas and protein bars ... respect, girl!

[Emma-Leigh]

I agree with mirror - good to see you giving up the bars and the diet jello and coke!! :)

Hmmm... What about tofu? Would you add some tofu or bean curd to your salad at lunch?? Very healthy for you and would add just a little more substance to your meal.

[imperfectly_lou]

havent heard from you in awhile Amanda - hoping all is ok!