gallerygurl

[gallerygurl]

Ok Im going to try this writing of the journal thing... Partly because my distorted views need to be changed and maybe this will help.. Also, I can probably really use the support after14 years of eating disordered behavior.. I really want to be healthy..
and lean too:) see ya tommorow

[Emma-Leigh]

Hey! Good to see you are sticking around :D

I think that a journal is an excellent idea. It can definately help and lots of people really find it cathartic to write down how their day goes and what they did (and what they didn't do :p). It definately helps identify areas that need to be improved and so it makes tracking your progress a lot easier.

See you soon,

:)

[gallerygurl]

Ok ...I must admit I already "feel" guilty. but here it goes .. My first day of the new (hopefully) me!

1:30pm - 1hr cardio (50min treadmill , 10minbike)


3:00pm - 25grms eggwhites, 1/2 cup black beans 1/4 chopped tomato


5:30pm - 1cup natural applesauce, 1cup cottage cheese


8:45pm - 1/3cup brown rice, 25grm grilled chicken, steamed
veggies


10:00pm -10:45 weights at the gym shoulders day


12:00am- 2 slices of rye bread,1tbsp natural PB, 2 slices of turkey



and Ill probably have one more meal... I am on the noght time schedule so I dont fall asleep till 5 am!!!
How many cals is this .. Is this bad??? I feel GUILY for my choices..

[Emma-Leigh]

Never feel guilty about food. EVER. Assess, analyse and critique your meals. Decide if you could have made better choices. Make changes. But don't feel guily!

I roughly calculated some cals for you:

3:00pm - 25grms eggwhites, 1/2 cup black beans 1/4 chopped tomato
25gms eggwhites = 12 cals, 3g protein
1/2 cup black beans = 70 cal, 10.5g carbs, 6g protein, 0.5g fat
1/4 LARGE tomato (100g) = 13 cals, 2g carbs, 1g protein
Total = 95 cals, 12.5 carbs, 10g protein, 0.5g fat

5:30pm - 1cup natural applesauce, 1cup cottage cheese
1 cup applesauce = 198 cals, 44.5g carbs, 1g protein
1 cup 2% cc = 210 cals, 4.8g carbs, 42g protein, 2g fat
total = 408 cals, 49.3 carb, 43g protein, 2g fat

8:45pm - 1/3cup brown rice, 25grm grilled chicken, steamed
veggies
1/3 cup cooked brown rice = 80 cals, 17g carbs, 1.5g protein, 0.5g fat
25gms chicken = 40 cals, 8g protein, 1g fat
5 oz Vegetables = 25 cals, 6g carb
Total = 145 cals, 23g carb, 9.5g protein, 2g fat

12:00am- 2 slices of rye bread,1tbsp natural PB, 2 slices of turkey
2 slices rye bread = 160 cal, 28g carb, 10g protein, 1g fat
1 tbs PB = 122 cals, 2g carbs, 6g protein, 10g fat
2 slices (40g) 98% FF turkey = 42 cals, 9g protein, 0.5g fat
Total = 324 cals, 30g carbs, 25g protein, 11.5g fat

Total for the day = 972 cals, 114.8g carbs, 87.5g protein, 16g fat.


Ok... So your diet needs a little work. But don't get too upset about it! You have the right idea, you just need to work out the bumps. :)


First - You definately need another meal - why not go for 100g chicken and some vegetables? Do you like fish? Because salmon would be a great option as a last meal with some vegetables.

I think that the first things you need to do are:
1. Try to make your meals more equal in size - your first meal is very small, while your next meal is 4 times that size!! So, aim for 5 equal meals a day.
2. Try to get more protein. When you have lean meats - aim for serving sizes of 100g cooked meat. For your eggs in the morning, try to get at least 4 serves (100gms).

Although there is no need to be 'exact', while you are trying to get the hang of eating good meals, try to set yourself 'meal goals'. Things like:
1. First, try to aiming for about 20-30g of protein each meal. This means 100g of tuna, salmon or chicken.
2. Try to get some form of energy in the meal. So, a serving of carbohydrates (like rice, oatmeal, legumes/beans or friut like an apple) or a little fat (like peanut butter, almonds, walnuts or avocado).

So, maybe try these small changes at first:

3:00pm - 6 eggwhites (150g), 1/2 cup black beans, 1/2 chopped tomato

5:30pm - 1/2 cup cottage cheese, an apple

8:45pm - 1/2 cup brown rice, 100 grams grilled chicken, steamed
veggies

12:00am- 2 slices of rye bread, 4 or 5 slices of turkey, salad

3.00am - 100g steamed salmon, vegetables, 1/2 oz walnuts


You can worry about 'post workout nutrition' after you get the rest of your diet sorted out.

What do you think?

[gallerygurl]

well , at breakfast I meant 25 grms og protein, like 100 cals worth.
and my appleasause hase only 12 grms of carbs per1/2 cup so it should only be100 cals for 1 cup(i just went and checked it.. Maybe I didnt do that bad??
I was aiming for 20-30 g of protein per meal thats what I meant by the 25g chicken. Im going to read your post again and see what else I can improve on.. Thank you sooo much emma , you are an angel. You dont know what support you girls have been.. Ive been ina month long depression til lately

[gallerygurl]

ok I looked at the cals and I think that its still about the same cals anyway .. I guess I should have put 100 grms for my chicken.and egg whites... So heres my last meal
100grms lean ground turkey
green peppers onions tomatos
1/2 cup black beans
shouldnt of ate the beans???
I was freezing and I thought I needed carbs that why I ate them
This happent to me alot.. I get real cold.like the chills.
So I took glutamine and Vit c too.

[gallerygurl]

Well today im questioning the amount of food im going to be eating but ill eat anyway...

[gallerygurl]

Hi everyone ... Heres day 2 so far
Emma I tried a slight form of HITT but I dont really know what Im doing I did 30 min like Amanda but I just did intervals between high and lower intensity is this right??? Should I go longer??

1:30pm - egg whites withground turkey, lean green peppers 1/4 cup ff cheese (100 g protein)
1/3cupoatswith 1/4 cup plain soymilk


4:15pm - 3/4 cup unsweetened applesause (apples and water only ingredients)
1/2 cup cottage cheese

4;30-5:15 pm- abs at gym and 30 min HITT

6:30pm - STARVING!!!!! even tho only 2 hrs???
2slices rye with 25 grms lean roast beef
tomatos sliced
1 tbsp peanut btr natural

9:15pm - salad w/ 1/4cup kidney beans1/4cupblackbeans
150g grilled chicken
slice avacado 1tbsp. ranch

soooo.. thats it so far... IM STARVING today...
Hey Emma what If I dont want to be more muscular ..what can I do Im too big already>>>
hope everyone had a great day!!

[gallerygurl]

ok 11:50pm Emma I saw your shake Idea on lous page so I tweeked it with my own stuff in my house
1cupff plain yogurt
1scoop whey 20grms protein
1/2cup plain soy milk
yumm!!!


how many cals I will try to figure...

[Emma-Leigh]

Emma I tried a slight form of HITT but I dont really know what Im doing I did 30 min like Amanda but I just did intervals between high and lower intensity is this right??? Should I go longer??
Well, HIIT can be done many ways - there is no exact 'formula'. But you should make sure you do a few minutes warm up (about 5) then do periods of sprints (usually 30 seconds in length) where you get your heart rate to around 90% your maximum, mixed with active rests (usually 30 seconds to 1 minutes) at about 70% max. I believe that you should not really be doing sprints for longer than about 20 minutes... you should not be ABLE to do sprints for longer than this anyway!! The aim is to go AS HARD as you can for those sprints so you push your body into a state where it is using oxygen too quickly to rely on normal energy processes and instead has to go into 'anaerobic metabolism'. So you should feel really ache-y due to lactic acid build up and by about sprint 12 you should be just about dead. But, after you finish do another 5 minutes of cool down - to help clear the lactic acid and to slowly let your heart rate come back down. This will give you 30 minutes for a total workout which is a good amount of time.

As for your diet:
1:30pm - egg whites withground turkey, lean green peppers 1/4 cup ff cheese (100 g protein)
1/3cupoatswith 1/4 cup plain soymilk
100g protein in one sitting? Or do you mean 100 calories from 25g protein? Also - what soy milk are you using? If possible, go for fat - free.
I'll take it as 25g protein =100 cals, 25g protein
1/3 cup oats = 120 cal, 21g carb, 4g protein, 2.6g fat
1/2 cup lite soy milk = 56 cals, 4g carbs, 4g protein, 2.5g fat
total = 276 cals, 25g carbs, 33 protein, 5.1g fat

4:15pm - 3/4 cup unsweetened applesause (apples and water only ingredients)
1/2 cup cottage cheese
Applesauce = 72 cal, 18 carb
1/2 cup CC = 105 cal, 2.4g carbs, 21g protein, 1g fat
Total = 177 cal, 20.4g carb, 21g protein, 1g fat

2 slices rye with
25 grms lean roast beef
tomatos sliced
1 tbsp peanut btr natural
rye = 160 cal, 28g carb, 10g protein, 1g fat
95% lean Beef = 150 cal, 25g protein, 5.5g fat
1 tbs PB = 122 cals, 2g carbs, 6g protein, 10g fat
Total = 432 cal, 30 carb, 41g protein, 16.5 fat

9:15pm - salad w/
1/4cup kidney beans
1/4cupblackbeans
150g grilled chicken
slice avacado 1tbsp. ranch
Beans = roughly 70 cal, 11g carb, 6g protein, 0.5g fat
150g chicken = 210 cal, 45g protein, 3g fat
Avocado = depend.. 40g = 60 cal, 0.5g carb, 1g protein, 6g fat
Don't know about the ranch...
Total = 340 cal, 11.5g carb, 52g protein, 9.5g fat

11:50pm 1cupff plain yogurt
1scoop whey 20grms protein
1/2cup plain soy milk
1 cup yoghurt = 160 cal, 20g carb, 16g protein, 0.2g fat
Whey = 80-100 cal depending on brand
1/2 cup soy milk = 56 cals, 4g carbs, 4g protein, 2.5g fat
Total = about 300 cal, 24g carb, 40g protein, 2.7g fat


Rough day total = 1515 cals, 110g carbs, 190g protein, 35g fat

Daily split = 30% carb, 50% protein, 20% fat

That is not too bad at all.

Personally, I would drop your protein back down to 40% diet intake and add either more carbs or more fats - depending on your fuel source of preference.

If you don't want to gain muscle, keep your overall calorie intake (and especially your protein intake) to a moderate level. Keep training, but just set your weights routine to a good 'maintainence' routine.

You can't build muscle without either the stimulus or fuel for growth.

[gallerygurl]

Emma whats a moderat level?? and what kind of split to not gain muscle..
sorry i ask too much

[gallerygurl]

now im freaking out about eating too much.. Do you mean I should cut the cals lower??

[Emma-Leigh]

Originally posted by gallerygurl
now im freaking out about eating too much.. Do you mean I should cut the cals lower??
No no!! Don't cut calories!! Moderate means just that - moderate! At 1500 calories you are definately not eating too much. You could, as I said before, eat 1700 cals a day and still loose weight! Don't cut your calories!

[Emma-Leigh]

Originally posted by gallerygurl
Emma whats a moderat level?? and what kind of split to not gain muscle..
sorry i ask too much

Do you mean diet split? - I would sit at something like
40-50% carbs, 35-40% protein and 15-20% fat.

And don't say sorry :) Ask away!

[JAmanda]

Listen to Emma and whatever you do dont decrease your calories-i know what happens, not worth it, you will definately slow down the results you are after!!!!

[gallerygurl]

amanda why do all the fitness competitors say that they dont eat crap!!! this makes me so weary. on BB.com the fitness competitor of the weeksection they hardly eat but minimal carbs and scares me because I feel that i will turn out to be huge or stalky which I hate....

[imperfectly_lou]

But galleygurl, the fitness competitors are in competition mode.... they don't post their off-season diets. Do not try to follow a competition diet unless you are actually wanting to compete! We are all human and need our little cheats every now and then... and remember, what works for one person doesn't necessarily work for another

[gallerygurl]

i know lou but alot of theor diets say things like"I folllow the same diet year round so that I dont have to lose that much for contest>"and stuff like that..

[JAmanda]

well I would have to say that I literally dont eat crap all year round either- sorry but its true for me!! Although i have had an eating disorder- I feel terrible after eating junk- so I dont. I believe that to have bodies like they do have they would eat very minimal junk. Depends what you are classing as crap food too. You need to really enjoy the food you are eating and like I have said before you should not class it as a diet. Low GI carbs, fruit ,veges and protein+ healthy fats- DIG IN. You really need to make a decision with yourself focussed around your goals and if it means cutting out all crap then it comes down to how bad you want it. I really dont think it hinders me in anyway not having crap, I work with a girl who eats crap all year round and everyday I think I hear her saying that she feels sick!!!!!!

[JAmanda]

And like lou said everybody is different- that is so true

[gallerygurl]

no its not that... its more the choices in their diets and the amounts... like no dairy, nocttge cheese, no breads, no fruits,
and a low amount for having as much muscle as they do...
I was under the impression that muscle burned more cals , so how can you maintain this on1000 cals or less???

[imperfectly_lou]

I sometimes wonder if what they post is REALLY their diet... I mean, if I was a competitor, I would probablyb be embarassed to admit sneaking a few cookies etc!!! Galleygurl, you are NOT a competitor. You do not need to maintain that low level of body fat, nor should you try you. You are going to kill yourself trying to be somene you are not :( Please please see a therapist soon hon!

[mirror]

I don't believe it's their diet. (I don't believe the photos either). Eat the food that you enjoy eating! I wouldn't adopt anyone else's 'diet'. It might not be right for you.

[Emma-Leigh]

Originally posted by gallerygurl
i know lou but alot of theor diets say things like"I folllow the same diet year round so that I dont have to lose that much for contest>"and stuff like that..

"During the off-season I am more lenient with my diet. I allow myself several cheat meals per week and I eat more processed foods. I vary my diet as needed to keep my weight around 135 lbs. and bodyfat around 15%. "

from http://www.alissacarpiofitness.com/index2.html

"I know what my body craves-sugars and starch. I also know that these things keep me chunky. Once again, the real trick is consistency. I eat "clean" about 75% of the time. Since this can be really tough, I give myself little breaks here and there. For instance, I treated myself to a rich dessert yesterday at a restaurant. Don't be afraid to splurge once a week, maybe on the weekend, and eat something sinful. It will help keep you honest for the rest of the week. Not only that, it will help prevent your body from falling into a regular pattern."

from http://www.bodybuilding.com/fun/monica5.htm



You have to enjoy yourself. There would be nothing worse in life that to wake up one day when you are 70, and look into the mirror feeling nothing but hatred for yourself and bitterness about your life because you gave up too many opportunities being over 'controlled' with your life.

[gallerygurl]

thanks everyone for your input...
Im just a little depressed today I guess...
here goes
2:30 pm- 25grmsegg whts with groubd turkey
1/2 cup oats
4:30 pm- 2/3 cup 1% cctge cheese
1/2 cup applesause unsweetened

4:40-6:20 -pm - legs at gym followed by 35 min.cardio

6:30pm- 1/2 cupwholewheat pasta
4 oz ground turkey
1/2 cup green beans


dance practice 1 hour not very strenous so I dont count it


1:00 am southwestern salad 1/2cup corn and black beans
tomatos'
20 grms grilled chicken


this is it dont know the cals yet but I am having a hard time today.. I hope everyone isnt fed up with my wining

[gallerygurl]

i forgot something 1.2cup cttge cheese with sald
and I just ate 1 slice rye bread

I am absolutely starving ... Ill be up for a few more hours tho

[imperfectly_lou]

Up for a few more hours + hungry = EAT!!
Try some warm milk, good protein source for the evening and helps you sleep!

[gallerygurl]

I apologize first for all my negative attitude s today on my posts ... I had a bad day very depressed felt huge and fat..
I think it might be best if I start at a lower calorie intake and raise it up... I think 1600 + is too much for me too handle ..
maybe not but I might go lower...
2:00 40 min cardio
4:00 low carb protein bar (20grms prtn 7 grms fat 2 carbs)
3/4 cup blackbeans with 1/4 ffcheese

8:30 southwestern salad 20grms.chicken
1/4cupkidneybeans 1/4cupblack beans

11:00 1/4cupblack beans (had to finish the rest)


2:00 3.5oz grilledchicken breast slice of avacodo
1 slice rye brd

will be up for a few hours

[JAmanda]

I understand the apprehension in eating more calories- but believe me after a day or 2 doing this you will feel soooooooo much better and will give your metabolism a kick start. Eating enough food will eliminate uncontrolled behaviour down that track, what happens to your emotions when you start to feel depressed and fat- you look for comfort. I would agree with what the other girls have pointed out- maybe you should talk to someone about how you percieve yourself and work towards eliminating this- as it will end up being a barrier in your recovery. I know what its like- now I look in the mirror and think a bit more here and there would be nice. Once your body has adjusted to eating normally again you will be suprised at how much you can eat without getting fat!!!!! Hard one to get your head around but its soooooooooooooo true. I know you can do this, now I think when I contemplate missing a meal or dont feel like eating- I say to myself do you want to hold on to the fat for survival or eat the meal to burn it!! Works for me everytime now- I actually feel guilty at the end of the day if I have not eaten enough- like I have compromised all my hard work at the gym. So try and think that eating healthy food on a regular basis is helping you in achieving your goal and that eating very little is making you fatter. Hope that helped!!

[Emma-Leigh]

Originally posted by gallerygurl
I apologize first for all my negative attitude s today on my posts ... I had a bad day very depressed felt huge and fat..
I think it might be best if I start at a lower calorie intake and raise it up... I think 1600 + is too much for me too handle ..

You and Amanda seem to think very similarly - she was very cautious about increasing her cals at first. You should listen to her. But if you don't think you are ready - what about 1500 cals?
Maybe try something where you eat, 300 calories in each meal, a ratio of 40:40:20.... something like:

Breakfast -
1/2 oatmeal - 200 cals, 34 carbs, 6g protein, 3.9g fat
1/2 cup milk = 56 cals, 4g carbs, 4g protein, 2.5g fat
egg whites/turkey/fat-free cheese - 100 cals, 25g protein
Total = 356, 38g carb, 35g protein, 6.4g fat

meal 2-
3/4 cup beans = 130 cal, 20g carb, 10g protein, 1.2g fat
100g chicken = 120 cal, 25.5g protein, 2g fat
40g avocado = 60 cal, 0.5g carb, 1g protein, 6g fat
Total = 310 cal, 20.5g carb, 36.5g protein, 9.2g fat

meal 3 -
3/4 cup ff cottage cheese =150 cal, 3.6g carbs, 31g protein, 1.5g fat
1 cup applesauce - 96 cal, 24g carb
1 cup strawberries - 30 cal, 5g carb, 2g protein
total = 276cal, 32.6g carbs, 33g protein, 1.5g fat

meal 4 -
2 slices rye toast = 160 cal, 28g carb, 10g protein, 1g fat
1 tbs PB = 122 cals, 2g carbs, 6g protein, 10g fat
total = 282 cals, 30g carbs, 16g protein, 11g fat

meal 5 -
1 whole egg + whites/ff cheese for total of 25g protein= 145 cal, 25g protein, 5g fat
1/3 cup rice = 80 cals, 17g carbs, 1.5g protein, 0.5g fat
2 cups vegetables = 60 cal, 12g carb, 4g protein
Total = 285 cals, 29g carbs, 30.5g protein, 5.5g fat


Total = 1500 cals, 150g carbs, 151g protein, 33.6g fat
Split = 40:40:20

[gallerygurl]

thanks emma ... you are soo cool writning this diet with the foods i already eat!!!

so far today:

12:00pm - protein pancake = 1/2 cup oats (my oats have 150 calscals, 27 carbs,5prtn , 3 fat
25grms egg whites
splenda
2 tbsp.soymilk plain

2:15 pm - STARVING !!! why??? it hasnt been 3 hrs!!!! 30 grms grilled chicken 1 cup natural unswtnd applesauce

2:45:3:30 weights at gym back, bis

4:15 - STARVING AGAIN!!! Is this normal or should I make myself wait???
15grms grilled chicken
1 cup nonfat plain yogurt with 1/4 cup fiber one cereal

it is now 6:50 and I am going to do HITT maybe regular cardio because my legs are sooooo sore from legs 2 days ago!!! and I also have dance practice for an hour... This is not counted its not strenuous!! Thanks girls for the support lately Emma, Lou, Amanda, Hotchick, Aurora
I am so afraid because Im already fat so Im sort of in a different boat ... I was always thin and now Im not and I think that everyone is saying that my body is hangin on to this fat now that I am refeeding it... I hope it really does come off!! Emma how long does it take to even out.. I was bthinking I dont ever remember eating this way... this balanced I mean..
Is my metabolism screwed 4 ever???

[hotgymchick]

Its true that it will take time for your body to get accustomed to eating and training properly, but believe me, listen to what the women here have to say. They will definietly put you on the right track. It just takes time. Rome wasn't built in a day, and neither can an athletic, lean body.

Keep it up though- don't get down on yourself and never use the word "fat". Fat is a macronutrient, not an adjective. Call yourself beautiful, funny, intelligent, wonderful, caring, sympathetic, understanding, which I'm sure you are.

:D

[JAmanda]

30-15grams of chicken???Thats not enough protein, maybe thats why you are starving. Dont worry I went through that as well- still am its good to be hungry just make sure you keep giving your body what iit is asking for FOOD! Your doing well

[gallerygurl]

ya i know I just feel like i earned the right to be lean by now ... all the starving and suffering... I know i wasted alot of time!!
next meal for today was
7:45 pm 25grms tuns with peppers
1/2 cup brown rice UNCRUNCHY STYLE HOTGYMCHICK)

Ive got yet another question... what if I dont want any more muscle in my legs is it possible to cause them to shrink intentionally??? if so how??

PS physically I feel wonderfull so much energy and guess what???
I got my period today after I skipped last month ... :)
bloat begone.
Anyway I feel healthier already if thats possible , this is the first week I havent had a scratchy throat...

[imperfectly_lou]

You protein poritions need to be at LEAST 100G raw weight hon! I can't even comprehend what 30g of chicken looks like, it must be like the size of two cheese cubes!

[gallerygurl]

I think were talking different terms here ...im pretty sure I mean 25 grms is 100 g

[mirror]

I find that getting the hunger back after having no hunger (because of not eating enough, so body in starvation mode) is probably the hardest thing to deal with. Because in the past I always associated hunger with battle (hunger = good = starve myself). Feeding the hunger and feeding it without guilt (hunger = feed = guilt) is something I'm still struggling with (am I really hungry? should I be?) So I totally understand your panic. Just try and have faith. Stick with it! because, after all, what IS the alternative?

[Emma-Leigh]

Originally posted by mirror
I find that getting the hunger back after having no hunger (because of not eating enough, so body in starvation mode) is probably the hardest thing to deal with. Because in the past I always associated hunger with battle (hunger = good = starve myself). Feeding the hunger and feeding it without guilt (hunger = feed = guilt) is something I'm still struggling with (am I really hungry? should I be?) So I totally understand your panic. Just try and have faith. Stick with it! because, after all, what IS the alternative?

That brings up such a good point! It is NOT a battle with yourself - you have to work WITH your body, not against it!! You are never going to win if you have to fight the whole way there.

If you are hungry - feed yourself... but feed yourself the RIGHT foods!! :)

[gallerygurl]

ok today is SUNDAY my rest day
I worked until 6:00AM so didnt get up til 2:00 pm

4:00pm - low carb bar2 grms carbs, 22 protein , 7 fat
1 cup unswtnd applesauce

6:00pm - 1/4 cup oats , 2 0z. extra lean ground beef , 1 light string cheese (3 grms fat)

7:30pm - 1/8 cup nuts

8:45pm - had to go out to dinner so I did the best I could
grilled chicken w/ vegis (didnt eat the pasta)
it was on th ehealth portion of the menu 2 slices rye bread from home





thats it pretty boring hope everyone did ok this weekend

[JAmanda]

I dont know if my calculations are right- but there is someone out there who is eating less than me I think!!! I estimated this to be around 6-700 calories, I know its your rest day but our bodies are going to be protecting our fat from being taken away from us!!!!! Maybe you should have had something as soon as you got out of bed- oats are good, couldnt start my day without them!! I would love to see what 1/8 of a cup of nuts looks like- I have a good couple of tablespoons as I look on this of one source that I am actually getting some healthy fats in my diet! Fats at all for that matter!! So you and I need to push each other along- we can do this together and at this point and time I think I am winning the race (haha) I know its not a race- its about doing it at a pace where you will be able to adopt a healthier approach to eating without going back to bad habits. So i challenge you gallery gurl to increase tomorrow by atleast 100 calories EASY.

[playmaker]

I dont know if my calculations are right- but there is someone out there who is eating less than me



Lolololololol

Maybe she is afraid to eat at her rest day i have the same problem some times i eat less than 1000 cals. I agree with Amanda Peanutbutter or almondbutter is a good solution to increase your calories

[gallerygurl]

its my fault because my schedule is hectic but I couldnt post the rest of my meals yesterday... altho to my calculations I still ended up short on my goals oh well... workin on it today
Ill post later

[gallerygurl]

so today Im having a fat day... I know am not different than the rest of the world its judt hard because Iam bigger than I should be..
oh well heres the diet
I was starving this morning so I ate
9:00 1/2cupcottage cheese 1/2 cupplain yogurt


1:00 pm- 45 min cardio
2:00 pm - 25 grms egg whites 1/2 cup oats

4:30 pm - 4 oz chicken breast fresh vegis, 1 cup applesauce unswtnd

7:30 pm - 3/4 cup cttge cheese , 2 slices rye bread , 6 oz. tomato juice

8:30 pm - weights shoulders
I was in a horrible mood and I felt fat and unmotivated I felt like I just wanted to get through it all today
but Im sure Ill come around ...kind of affected my workout which I shouldnt have let it but it did... I didnt feel the PUMP>>
So here I am now I havw to eat again... Hope everyone had a good day , you know what i might start posting my journal a day after because you guys never get to see my last meal!!!It looks like Im starving but I really eat 5 -6 times..

[gallerygurl]

ok so I am posting my other meals for this day

meals 5 - 25 grms eggwhites , 1/3cup black beans 1/4 cup corn

meal 6 - 2 oz grilled chicken2/3 cup nonfat plain yogurt

thats it
I feel like a pig
maybe it will be better tomorrow

[gallerygurl]

Ok so heres the day
11:00am - 45 min.cardio good workout as I was mad someone told me I was fat this morning

1:30 pm- 1/2 cup brown rice steamed vegis 1-1/2 cups 4 oz.chicken breast

3:45 pm - 3/4 cup ff cottage cheese 1 cup applesause

6:45 pm - sandwich 2 slices rye bread , 4 oz. turkey, 1 slice ffcheese tomato slices, 1 1/2 cup raw vegis
(only ate 1/2 the sandwich)

8:45 pm - other half of the sandwich and 1 tbsp PB natural

11:30 pm- 2 oz chicken breats 1 cup green beans 1 cup ff yogurt
plain

1 :30am -- 1/2 cup oats egg whites 1/2 cup 1/4 cupffcheese
felt kind of weak here thats why I ate the oats.
I know thats bad Ill be up for another 2 hours

[imperfectly_lou]

Who told you that you were fat??? I would have told them to F U C K off!!!!!!!!!!!!!!

[playmaker]

Who told you that you were fat??? I would have told them to F U C K off!!!!!!!!!!!!!!


LMAOOOOOOOO

I AGREE WITH LOO

[JAmanda]

Same here- but remember what goes around comes around, she will get a rude shock one day!!! Good to see you still ate for the day - this is a big step you are geting mentally stronger!! Yep train harder and eat more- just like I am going to do.Check out my journal at the end of the day!!

[Emma-Leigh]

Originally posted by gallerygurl
Ok so heres the day
11:00am - 45 min.cardio good workout as I was mad someone told me I was fat this morning

Ok... you know what... Who cares?

Think about it... Who is this small, insignificant, self-loathing individual who feels that they have the right to comment on your appearence?

Really? Who are they? Are they worth it? I would think not. What they think does not matter.... They are not even worthy of the effort of expending a second thought in.... The moment you consider what they said - they win!

You can't let that happen. Don't let anyone else win. The only one that matters is you and the only person that is going to win is you.

Let them think that, hell - let them think you smell like chicken poop, live in a tee-pee and eat your own toe-nails! :p

It doesn't mean a thing!


You have to be robust about it all and be confident in your own decisions.

So - your KNOW you diet is good. It is actually excellent. You are eating regularly, and you are getting a good macronutrient breakdown with adequate protein without neglecting healthy fats.

Three ticks there.

You KNOW you are working out well - you make sure you get the the gym and you are mixing cardiovascular exercise and weights training.

Another two ticks.

In summary: You are doing great - you know that. We know that.


By 'doubting' constantly or by 'giving in' to other people all you are doing is selling yourself out and setting yourself up for failure.


You will do it. You just have to know you can.

[mirror]

3 cheers for emma leigh! great post. The moment you let those ignorant outer voices in, they start messing with your enlightened inner voice. Pretty soon you're telling yourself the things you don't want to hear others say! and then you go loopy loo and everything goes ass up. Don't let it happen. you have to be mentally tough. And you are! and SOD them. Is it their body? no it's YOURS.

[gallerygurl]

You are all right and guess what today 2 people at the gym said that I looked leaner.. I also lost 3 pounds since last monday...
anyway here is my day...
12:00pm 40 min cardio treadmill
1:00pm - 25 grms egg whites, 1/2 cup oats, 1 small slice avacado
1/4/ cup soymilk

3:15pm - 3/4 cup ffctg cheese, 1 cup unswtend applesauce

3:30 - 4:30 pm - weights at the gym Back and Bi's

5:30pm - 2 slices of rye breadw/ 4oz. turkey , slice of ffchhese
1 1/2 cup of raw vegis

8:30pm- 3/4 cup brown rice , 1 - 1 1/2cups steamed vegis,
4.5oz.grilled chicken

next meal - I am not sure what I am eating EMMA have suggestions??? I thought maybe 1 cup yogurt plain sweetend with Splenda and a little protein

Emma please critique my diet... Is this better lately??? Improvements??? suggetsions from anyone will be soaked up !!!
am I eating too much ??

[Emma-Leigh]

Ok :D Yay for you!!! Getting results - 3 pounds is excellent... Since last monday... hmm.. does that mean 4 days ago or 11 days ago? If it is 4 days ago watch that you are not droping weight too rapidly.

Don't be so 'unsure'. :) You know what you need to be doing - just be confident!!

Just get yourself a 'check list'. As I suggested to Amanda - something simple like:
At least 30g protein per meal, 5 - 6 meals a day
At least 30g carbs in first 4 or 5 meals
About 10g of healthy fats in last 1 or 2 meals

Just work out what you need to hit about 1600 cals a day.

I have been looking at your daily entries and they look pretty good to me! :) Here is what I think about this one:

1:00pm
- 25 grms egg whites,
- 1/2 cup oats,
- 1 small slice avacado
- 1/4/ cup soymilk
This is a 'protein/carb' meal. So you primarily want to focus on good carbs and good proteins. Which means you are pretty spot on... I would probably drop the avocado from here... but other people would keep it in.. So it depends. I think this is a good meal anyway.

3:15pm
- 3/4 cup ffctg cheese,
- 1 cup unswtend applesauce
Another carbs/protein meal. This is great. No complaints at all.

5:30pm
- 2 slices of rye bread
- 4oz. turkey ,
- slice of ffchhese
- 1 1/2 cup of raw vegis
Carbs/protein... All round this is an excellent meal!! Can't go wrong.

8:30pm
- 3/4 cup brown rice ,
- 1 - 1 1/2cups steamed vegis,
- 4.5oz.grilled chicken
Again... Carbs/protein. So - Great! Really really good!! :)

next meal -
Ok... Well.. This depends. Do you want a carbs/protein meal or do you want a protein/fat meal?

If you want a carbs/protein meal then your yoghurt and protein would be fine.

If you wanted a fat/protein meal then pick something you would like - tuna, avocado with some fat-free cheese and vegetables or some salmon and vegetables... that type of thing.


Then you might want to add another meal after that if you have not hit your calorie count. Maybe some natty peanut butter and some cottage cheese?

[gallerygurl]

ok thanks Emma I appreciate it.. By the way it 3 pounds in 11 days!!So if my cals are still under 1600 can I keep them here and slowly add in so that i can still lose weight???

[JAmanda]

Good work matey!!!!!! SMILE SMILE. You are doing so well- nice balance of everything. I was really positive about my eforts today- but not as good as yours, I need to drop some of the empty food and crank it up with more complex carbs. But I hope you are feeling great, I sure am.No looking back for us now!!!

[imperfectly_lou]

Great work today!!! I am glad to see you have managed to keep going, despite what some idiot said to you. 3 pounds is fantastic!!! Keep up the great work!

[gallerygurl]

Ok here is my day today... I was sooooo tired today and I had no appetite at all. It could be because I am anemic (the doctor just told me like a month ago). Im taking my iron but Ive been slackin on it...
Anyway I FORCE-FED myself

1:45pm - 1cup eggwhites, 1/2cup oats
(25grms protein, 30carbs)


4:00 pm - 40mincardio did HITT for 10 min but Im sooo tired today I had to take it down a notch

5:30pm -4.5oz.xtraleanground turkey. 1 1/2cups vegis, 3/4cup
blackbeans

8:00 pm - 1cup unswtnd applesauce, 1cup plainsoymilk with
1scoop whey prtn powder


10:45pm -1/2cup yogrt,3/4cup ctge cheese

so a little low in cals Im adding up somewhere around 1000. but I will try to eat some nuts or something I might crash out tho I soooo tired today..

[gallerygurl]

Originally posted by gallerygurl
Ok here is my day today... I was sooooo tired today and I had no appetite at all. It could be because I am anemic (the doctor just told me like a month ago). Im taking my iron but Ive been slackin on it...
Anyway I FORCE-FED myself

1:45pm - 1cup eggwhites, 1/2cup oats
(25grms protein, 30carbs)


4:00 pm - 40mincardio did HITT for 10 min but Im sooo tired today I had to take it down a notch

5:30pm -4.5oz.xtraleanground turkey. 1 1/2cups vegis, 3/4cup
blackbeans

8:00 pm - 1cup unswtnd applesauce, 1cup plainsoymilk with
1scoop whey prtn powder


10:45pm -1/2cup yogrt,3/4cup ctge cheese

so a little low in cals Im adding up somewhere around 1000. but I will try to eat some nuts or something I might crash out tho I soooo tired today..

[gallerygurl]

how the heck did that get on there??

[gallerygurl]

Ive been busy!!! Heres what i ate yesterday...
apon rising
20 min cardio... I know thats not enough!!! I felt real weak yestarday..

meal 1- 1 cup egg whites, 1/2 cup oats...

workout at the gym + LEG DAY AHHHHHH!!!!

meal 2 - sandwich with 5 oz.turkey and 2 slices whole wheat
plain salad with raw vegis

meal 3 - 3.5 oz.chicken , 3/4 cup brown rice

meal 5 - 1/3 no carb protein bar, 1 cup egg whites, 1/2 cup oats

meal 6 - 3 oz.xtra lean ground beef , under 4 grms fat
avacado slice

[gallerygurl]

oops I guess I only had 5 meals i skipped a number !!

[Emma-Leigh]

Hee hee.. Don't worry about only having 5 meals. It is perfectly sufficient if you make sure they are of a good size... Anyway - Your diet is looking great (might want to add in some vegetables though!!)! Keep at it! :D

If you are really tired and not getting through your cardio you have to sit back and work out what you are doing wrong. When was the last time you have a good rest day?? Gave yourself a day off and relaxed on your eating for that day as well?? Are you sleeping for 7 hours a night? Have you tried having something little to eat before your morning cardio sessions..??

[gallerygurl]

sooooo tired but here goes today

meal 1 - 2 slices rye , 4oz. trkey

meal 2 - 1cup applesauce, 1 low carb protein bar

meal 3 - 1/2 MRP, 1/2 banana

meal 4 - 1/2cup brown rice, 1/2 cup black beans, 5.5 oz. chicken,
1 cup vegis raw

meal 5 - 1 oz. almonds

meal 6 - 1 cup soymilk

I know it was a little crappy today I was on the road all day!!!!!\
its 7:00 AM and i havent got to bed yet!!! Goodnight !!!!zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz zzzzzzzzzzzzzzzzzzzzz.........

[gallerygurl]

so my weight is down 4.5 pounds ... good or not good???
too fast or just right???

[Bignbuff]

Originally posted by gallerygurl
so my weight is down 4.5 pounds ... good or not good???
too fast or just right???
Down 4.5 pounds in how long?

[gallerygurl]

since this jornal started let me check.

[gallerygurl]

since 9/23/03 so 14 days???

[Bignbuff]

Originally posted by gallerygurl
since 9/23/03 so 14 days???
You're doin fine. Keep up the good work.

[Emma-Leigh]

Originally posted by gallerygurl
so my weight is down 4.5 pounds ... good or not good???
too fast or just right???

This is good... Congrates!! :D

You should be aiming for a maximum loss of about 2 pounds a week. But you might loose a little more in the first week due to water loss.

If you start to loose much faster than this rate consider increasing your cals slightly. Rapid weight loss is a sign that muscle loss is occuring - and that will have negative effects in the long run.

[mirror]

gallerygurl how much do you want to lose? are you tracking your bf% as well?

[gallerygurl]

I would like to be 115 lbs... I am now about 125-126.
I was 130.
I dont know what my body fat is and i am afraid to get it tested because if its dissapointing I will get SEVERELY depressed and I am feeling ok right now.. Actually i am feeling great . This is probably the best Ive done psychologically with my diet since I can remember.
But just guessing Id say Im 20%. I also have alot of muscle and Im thinking of not training my legs for a while to prohibit the growth of anymore. My legs are real lean its just my abs.. they are gross... The only time Ive ever had a six pack I was about 104 lbs..
any suggestions???

[playmaker]

how tall are you?

[gallerygurl]

5"3

[gallerygurl]

well today I felt kinda sickly.... like run down..
I didnt workout or anything and I tried to figure out what to do ... so I thought maybe I needed to have a carb up type day..
Not like a trillion carbs just a higher carb meal or two..
I am not writing it down because I already feel bad and guess what I stepped on the scale tonight and I weighrd 5 pounds higher.... Im sure some will go down by the am.. Does anyone think this was the wrong idea???
I dont know what to do when I feel run down. Its usually at the end of the week.
Like I start to get cold in my hands and feet, and feel like low blood sugar almost - like I need food !!! AM I JUST BEING A PIG???
If I am doing the right thing maybe I should plan these carb ups??? If so how much ???Thanks for the advice.!!

[playmaker]

Maybe your scale is broken?? anyway stop looking at the scale!! the best way is to buy a huge mirror and look at yourself also it could be a good idea to take some photos of your body every week or month. If you feel tired take 2-3 days off and dont be afraid to eat if you feel hungry!! Its better to have 3-4 cheat meals during the week than pigging out. Yesterday i pig out i aet more than 6.000cals most of them fats from mixed nuts and today i feel sick, i swear to god i'm not going to eat like a pig again!!!!Buttttt if you feel like eating try it 1 time is not goinna kill you, dont be so hard with yourself you are doing great girl be patient and you'll see results. If you feel sick because of cardio change your program try to lift 5 times every week i had the best results when i stoped doing so much cardio.

[JAmanda]

Playmaker is right- do not rely on thescales!!! You are on the right idea about having a day or two off. I learntthis not to long ago when I went for a run even though my body was ssaying "please not again!!" and you guessed it ended up with an injury- never again, like emma says work eith your body not against it (makes sense really!!). Carb up is probably a good idea too, i have read so many articles lately about cycling your diet with lower and higher carb days. Never get on the scales especially when you are feeling like crap, just drags you down further- probably water weight so dont stress!!! You are doing so well and you deserve a rest- so enjoy it!!

[gallerygurl]

oh well I feel sooooo fat today.. I feel like I did 2 weeks ago.. It sure doesnt feel good though. But , anyway , I guess that I needed this or did I??
Ill say one thing though I was soooooooo hungry this morning I dont think that I remember ever feeling this hungry !!!!
But I did cardio and I am going to eat breakfast.. If anyone can answer ... should I cut carbs lower today???

[mirror]

I think you weigh more after a carb up because of bloat (water retention). Weird that you should ask about carb cycling because I am trying it at the moment. and I have to say I feel really bloody good (it's day 5!!). I found this article on avantlabs.com, it is in 'contents' and is called 'carbohydrate cycling' by Twin Peaks. It's very well written and clear. 3 day cycle - high, low and no carbs. When I read it it just kind of clicked with me and I thought 'of course!'. because my diet is generally low to very low in carbs and thinking about it, after a while, I start to crave them, and that's when I binge. But with this diet you're allowing for that. yesterday I had a high carb day and it was amazing! I was hungry every 3 hours despite eating more cals at each meal than I would normally eat. and the carbs are 'unlimited' on a high day but I didn't feel I wanted to binge at all, I just ate what I wanted, then stopped.
anyway if I was computer literate at all I could post the link but I'm not so I'll just direct you to avantlabs.com, contents, 'carb cycling' by Twin Peak and you can make your own mind up.

[gallerygurl]

thank you mirror and amanda... Im just havin a bad day due to a stupid decision ... EMMA where are you??? Did I do the wrong thing???
heres the day so fay
12:00pm - 45 min cardio
3:00 pm - 4 oz. chicken breast , 1 1/2 cups raw vegis

5:30 pm - 1/2 cup oats , 3/4 cup cottage cheese

8:30 pm - 3/4 cup beans , 1 cup (25grms) egg whites

9:30 pm weights at the gym SHOULDERS, TRIS

its now 11:00 pm and I will eat once more having a bad day...
hope everyone started the week out good , tomorrow will be better :)

[JAmanda]

Read that article that mirror has suggested and no you did do the right thing!!!! It would have done wonders for your body- I think listening to what your body is trying to tell you is the main aim of the game. I thinkthe cycling is a good idea mirror- like you say it prevents you from binging and that is a great thing. I will read the article- sounds informative

[JAmanda]

Ok miror so read that article- very interesting indeed. How are you following it at present- how much protein are you making sure you get on all days??? I coud imagine the high carb day a delight- interesting that you still have to eat the same protein quantity- I presume this provides satiety quicker so people dont burst with carb gluttony. Dont wory emma- I am concentrating on getting the carbs up first not to mention the calories (actually a high carb day would do me the world of good) Reading that diet I would be following the low carb model each and everyday and still struggle to get the required 1 gram of carb per pound of body weight.

[gallerygurl]

im trying to gey alot of protein 25-40 grams per meals...
But I dont know, I dont think Im ready to "cycle" bad for my brain right now..Im going to see what Emma says but I think I just might do a higher clean carb day every two weeks.. or maybe every sunday we will see...
oh ... my next meal was
meal4 - 1/3 cup oats 1 cup plain soymilk, 1 scoop whey

meal 5 - 1 cup plain yogurt, 30 grams tuna , avacado 8 grms of fat worth and some vegis

this is probably it for the day

[JAmanda]

Maybe even have your carb up day once every four- I know alot of people that do this successfully. But I think you are right in just concentrating on your calories at this stage- then we can play around with the cycling!

[gallerygurl]

ya i agree.. once every 4 days??? Do you think this is too much?? On the boys board I read somewhere that if you are on 40/40/20 you need it only every 2 weeks... HMMMM a question for EMMA??? either way I think we are both doing great ... Especially you Amanda..

[mirror]

amanda, the minimum protein requirement each and every day is 1g/lb bodyweight. There is no maximum. you have to split exactly it over the 6 meals, i.e. never less that 1/6 of total day's protein at a meal. I use whey to get the protein in for at least 2 of the meals, usu. pre and post workout. on low carb days, you have to have 2 of your carb meals pre and post wo as well. on low carb days the max carb is 1g/lb bodyweight, split over 3 of the 6 meals.
well, I'm liking it so far, this is my second no carb day. I don't have a problem with it because I have done atkins.
gallerygurl, I hear what you say about getting the cals up first. Yes that is absolute priority for you. I just mentioned the article because you asked about carbup and cycling. You don't have to do the 3 day cycle, there are tweaks outlined in the article.
I was truly amazed on the high carb day. usually any diet that says 'unlimited' for me means 'binge'. But not this time. yes the protein requirement is there to give satiety. I read somewhere that the brain signals 'enough' much sooner when you eat protein than carbs. I really want to get jiggy with that self-regulating thing! I'm so sick to death of counting cals and figuring % splits.

[gallerygurl]

mirror I read your article and I realy want to try the carb cycling thing soon. right now I am barely getting 1 gram per lb. of carbs every day and I feel like a queen!!!! I am going to try to slowly raise this level up and maintain and then cycle.. It seems cool tho.. i am pretty sure I could do the cycling thing once I get the metabolism kickin!!

[Emma-Leigh]

Arggg... I am sorry it has taken me so long to respond to your question!! I have been a little busy for the last few days.

Ok - First - The initial weight gain was probably a combination of things..
1. As was suggested - when you eat more carbs you potentially replenish your glycogen stores, which means you hold more water as a result. This can be up to 5 pounds in some females (going from completely depleted to maximum fullness) so I would not worry.
2. Carbs often cause you to hold more water in your gut as well - because they tend to be higher in fibre, you get more 'bulk' in your intestines, and more water held in them as a result. Which also can cause you to have an increased weight on the scales
3. Was it the normal time that you weigh yourself? You can fluctuate up to 5 pounds in a day from eating and drinking - so this could have been involved.

Now - I definately think you did the right thing by having an 'up day'. I have previously suggested them to Amanda (I think?? Or maybe it was Mirror?? No.. Actually I think it was Playmaker... Argg.. It was someone!!). This is just one day of more carbs to prevent your body from becoming too depleted.

I feel they are a good idea in your case (and for Amanda) because you are both on very low calorie diets. Which means you are depleting your bodies rapidly and this day of higher carbs will stop you from getting too tired and worn out, while also helping to prevent the massive decrease in metabolism that can happen as a result of starvation diets.

There are lot of different ways and reasons for these 'boosters'. But on low carb/low cal diets, the main reasons people use them are too help increase your leptin levels and to help stop weight loss stalls...

Usually, on normal 40:40:20 splits, you would not need a carb up/calorie up more frequently than once every 3 to 4 weeks or so (eating maintainence cals, with a split of 50:35:15). But, because you are on such a resticted calorie intake, you and Amanda (especially Amanda as she is eating far less calories and carbs than you are) would probably benifit from more frequent 'up' days.

Once a week of an increased carb ratio would be good. You can also introduce calorie up days (once every few weeks) for added benifits...

You still need to maintain your protein for the day - which means still aim to get that minimum of 1g/pound, split into your normal meals... (or, depending on your calorie intake, it will be more than this if you are aiming for a protein ratio of 35%).

Now - As I said before when Amanda suggested it, I don't think Amanda (or Gallerygirl) should start cycling carbs or anything fancy just yet. You guys have to work out your eating first!!! You both have 'food issues' that could potentially interfere with the process and I can see Amanda getting stuck in a perpetual 'low carb' phase :p

So for now, stick to your normal diets for the rest of the days, and increase your carbs on your 'up' days.

As for how frequent = well.... Amanda, you would benifit from frequent 'up days' - so once every 4 days :) (I'm not picking on you - but you have the lowest cal and carb count... so you would benifit from them the most). Gallerygirl - I would say, as you are aiming for a more steady weight loss, than once a week would be much better for you.... If you got your calorie intake a little higher (to around 1600), then you probably would not need them more frequently than once every 3 weeks or so.

But, if you started to get run down or started to 'crave carbs' then it is a sign that you need a 're-boost' and may need more.

:)

[gallerygurl]

thanks Emma lately Ive been trying to get at least 1300 cals a day... sometimes I make it to 1400 ...
most of the time its 1300because I just feel like I am stuffing the food in.
Sometimes I just shovel and swallow.
I am feelng run down though. I just feel soooo tired like in the back of my eyes ya know?? But I dont know why I dont think that i am overtraining and then I feel guilty if I take more than one day off...so I guess on my carb up day it would be like1500 calls or something??unless I take the protein down some...
You know I was thinking I wonder just how many cals I used to get because i tried not to count .. I thought that it was bad for my
eating disorder to count so I made sure I OVERESTIMATED !
I always threw inan extra 200-300 cals just to make sure I wasnt missing any cals and I wouldnt get too many.I guess I just cant believe the amount of food I get for 1300 cals..I feel like I am miscalculating even tho I measure everything..

[gallerygurl]

Ok so here is today- Im sooo tired I feel guilty but I didnt workout.
Im like exhuasted today. Maybe i am overtrained .I thought my
dance team wasnt muxh but maybe it wears me out .. I cant sleep well at night either and when I wake up Im just so tired I feel like I need 2 more hours of sleep.!!!
I feel like I have no appetite either.

3:00pm - 4.5 oz. xtralean ground turkey, 1/2 cup oats, fresh vegis
(280 cals)

6:30pm - 3/4cup ctg cheese,1/3cup oats, 1/4 cup soymilk
(295 cals)

9:15pm - 4oz. xtra lean ground beef, 1 cup vegis, 1/4cup ff cheese
1/2cup applesauce unswtnd
(240cals)

11:45pm - 1/2 cup oats , 3/4 cup ctg cheese
(270 cals)


1085cals-this is it today... Cant do any more

[gallerygurl]

I could not sleep last night and I feel soo drained I dont know what it is...
anyway I have also been soooooo hungry in the AM Im not used to that!
I ended up getting my cals to 1350 yesterday... Im proud of Me:)


Today
8:00 am - 40 min cardio

9:00 am - 1 cup egg whites 1/2 cup oats 1/3 cup soymilk
(285 cals)

3:00 pm - 2 slices rye bread , 4 oz chicken breast , 1 cup green
beans, 1 slice ff cheese
(320 cals)

6:30 pm - 1/2 cup brown rice , 3 oz chicken breast , salad
(250 cals)

8:15 pm - 1/2 cup oats , 3/4 cup ctg cheese
(270 cals)

12:00 am - 4 oz. chicken breast, 2 tbsp. light mayo slice of avacado, 1 1/4 cup vegis
(225 cals)

TOTAL _ 1350 cals
sooo guess what? I just might get in some protein and make it
to 1500 .. WOW

[JAmanda]

I have just put in my intake for the day and was feeling so good until I read yours!!! Way to go girl that is an awesome effort- you should be really proud, How do you feel with having the extra calories, must admit I have been smiling 24 hours a day and not to mention have had incrdible strength gains and energy levels- just kicking myself I didnt use my initiative and concentrate on my eating alot earlier!! But nevertheless we are now- watch out!!

[Emma-Leigh]

Originally posted by gallerygurl
Today
8:00 am - 40 min cardio

9:00 am - 1 cup egg whites 1/2 cup oats 1/3 cup soymilk
(285 cals)

3:00 pm - 2 slices rye bread , 4 oz chicken breast , 1 cup green
beans, 1 slice ff cheese
(320 cals)

6:30 pm - 1/2 cup brown rice , 3 oz chicken breast , salad
(250 cals)

8:15 pm - 1/2 cup oats , 3/4 cup ctg cheese
(270 cals)

12:00 am - 4 oz. chicken breast, 2 tbsp. light mayo slice of avacado, 1 1/4 cup vegis
(225 cals)

TOTAL _ 1350 cals
sooo guess what? I just might get in some protein and make it
to 1500 .. WOW

Excellent! :D - I am really impressed!

As far as I can see:
* Just the right amount of meals (5 or 6)
* Great meal sizes (250 to 300-ish cals)
* First meals all protein/carb - excellent to give you energy when you need it
* Last meal protein/fat - Gives you those healthy fats that you need.
* Good calorie count (1500 would be absolutely PERFECT!!!! :D)

Woo hoo!! :D

You might even find that tommorrow morning you wake up and you feel a bit better - not so drained and tired!!

Keep it up!!

[gallerygurl]

Im not realy in the mood to post.. feeling fat, having a hard time eating ,my weight hasnt moved at all this week and I feel its diu to my cheat meal on sunday... I was hoping one meal wouldnt do such damage.. anyway Ill keep on the journal later. Hope everyone is doin good

[JAmanda]

Hey hope you are doing alright, I know what is like to have a bad day and the last thing you want to do is write about it to everyone- but I have found that it helps as the encouragement and heave ho from emma gives me another boost the right direction to get back in track. Support is what you need more so at times like these than any other time.

[gallerygurl]

Hi everyone...
Im posting and Im back from under my rock..
MONDAY

meal 1 - 1/2 cup oats , 1 1/2 cup egg whites
25 grms carbs, 3 fats, 35 grms prtn

meal 2 - 4 oz chicken , six strawberries
25 grms prtn , 25 carbs?, 3 fats

meal 3 - 3/4 cup ctg cheese, 1/3 cup fiber one
18 prtn grms, 18 carbs

GYM shoulder day and biceps, 45 min cardio after weights

meal 4 - 1cup yogurt, 6 oz turkey breast 1/2cup vegis, 2 tbsp
ffmayo
18 carbs, 40 prtn

meal 5 - 4 oz xtra lean ground beef , ffcheese slice , avacado slice
vegis
30 prtn, 10 fats

I HAVENT ACTUALLY ATE THE LAST MEAL SO i WILL EDIT IT IF ITS WRONG..goodnight everyone

[JAmanda]

Hey nice to see you are back on track!! I thought i would just share with you a comment that emma made to me and that was the fact that our body can only digest 25max protein per meal- I am sure this is what she meant correct me if Im wrong. But anyway well done such a great effort- you can be proud of yourself

[gallerygurl]

I dont think that is true because bodybuilders take in up to 5oo
grams per day... there is no way that they could get that it with that kind of consumption ... but if its right well then ummmmm
EMMA WE NEEDYOU AGAIN!!!

[Emma-Leigh]

Good to see you back again. It might get hard occasionally, but don't ever quit.... It is the easy way out.

So you have a problem - you can whine and complain and get upset about it... but at the end of the day you still have to sit back and ask yourself 'So what am I going to do about it?'.The mind is a very powerful tool - use it to your advantage and just work towards fixing things. You can do it! ;)

Remember - try to make healthy eating and exercise a PART of your like - Don't let food, exercise and weight obsession BE your life!

meal 1 - 1/2 cup oats , 1 1/2 cup egg whites
25 grms carbs, 3 fats, 35 grms prtn
Great!

meal 2 - 4 oz chicken , six strawberries
25 grms prtn , 25 carbs?, 3 fats
No where near 25g carbs. 6 strawberries is only about 10 cals - which is about 2g carbs :) So this meal was lacking in energy.... A better alternative would have been an apple. Some yoghurt would have also been ok.. but never mind... :)

meal 3 - 3/4 cup ctg cheese, 1/3 cup fiber one
18 prtn grms, 18 carbs
Great.

meal 4 - 1cup yogurt, 6 oz turkey breast 1/2cup vegis, 2 tbsp
ffmayo
18 carbs, 40 prtn
Might have wanted a little more quality carbs here - being post -workout. Oats/legumes/rice etc would have been a good addition. The yoghurt was probably better off in that earlier meal.

meal 5 - 4 oz xtra lean ground beef , ffcheese slice , avacado slice vegis
30 prtn, 10 fats
Great.

Looking ok but still seems a little low to me... what is your cal intake with this? I am getting roughly 1000 cals.... ??

Come on girl - no one can live on 1000 cals!!! Remember - you HAVE to get at least 30 - 35Kcal/kg lean mass/day to MAINTAIN a healthy hormone function!! If you do not get this amount of calories your girly hormones AND yout thyroid (and hence your metabolism) will suffer!! So - with you being 126 pounds and probably a BF% of about 22% - That means a value of between 1340 to 1560 cals for you! The more exercise you do - the higher this number will be too!! So you NEED about 1500 to FUNCTION!!!

If we calculate it out another way - using the fat free mass formula - 1.3 x 24 x fat free mass (kg) = 1393.

That is your basal metabolic rate!! If you go below this number - it means STARVATION!!!

For any normal person, you have to times this by 1.5 to get how much you should eat on a given day to maintain your weight - that is about 2000 cals for you!! - So to loose weight you should be eating about 1700 cals!!! Remember - females respond POORLY to extreme calorie restricition - we are baby machines and all we do is slow our metabolisms to compensate! You have to EAT MORE and EXERCISE to loose weight!!

GET TO 1500 cals!

EAT GIRL!!!

(you don't want me to start nagging you like I do Amanda in her journal - EAT EAT EAT EAT EAT!!! ;))

You are aiming to MAINTAIN muscle and BURN FAT!! To do that you have to FEED YOUR MUSCLES!

EATTTTT!!

[Emma-Leigh]

Originally posted by JAmanda
Hey nice to see you are back on track!! I thought i would just share with you a comment that emma made to me and that was the fact that our body can only digest 25max protein per meal- I am sure this is what she meant correct me if Im wrong. But anyway well done such a great effort- you can be proud of yourself

You called ;)

Hmm.. I am sorry if you mis-understood me - but that is not exactly what I ment when I gave you guys a figure of 25 to 35g protein per meal.

Your body can digest more protein than this at one time - BUT, what happens to this protein then depend on how much active muscle mass you have, what you do during the day etc etc.

Guys that 'juice' (ie: take steroids) can eat phenomenal amounts of protein - and they NEED TO!! Because their muscle mass is sooo active and their protein turn over is occuring at an astounding rate.

So - the more muscle you have, the more active you are - the more protein you have to eat!! :)

But if you eat MORE protein than your body can use as protein for muscles - it is converted to glucose, glycogen or (if your bodies already got enough of this) fat... So there is no point eating huge levels in each meal. Although it will be used as energy, it is a pretty ineffective - and carbs are much better for giving you the fuel you need.

You girls are pretty active and you are both trying to build (and maintain) a good muscle base - so you still need a decent amount of protein in your diets (at least 1g per pound body weight - But I usually shoot for between 1g ans 1.4g).

Which means you guys are looking at values of about 140 -160g/day.

So - if you devide that into 5 or 6 meals - it means you are looking at about 25 to 35g of protein/meal.

If you both were on 1500 cal/day intakes (ok.. wishful thinking.. but anyway) then getting about 140 to 160g would also mean that you would be getting about 40% of your intake from protein as well - which is pretty good!!

So - that is why I gave you those figures!

[JAmanda]

Thanks emma- you are fantastic, you explain things so well to ensure thorough understanding. I was getting a little concerned about having so much protein as I have just read a book by 2 world bodybuilding champs who believe high quantities of protein for muscle growth is a myth- they have got where they are thru eating alot less. (I know i read too much, thought this was pretty off track). I was also a little concerned about my kidneys with having so much- so I have started consuming alot more water, im sure this is what you need to do to balance nitrogen levels.

[gallerygurl]

Emma saves our day again Amanda lol!!!
Ok so cheer me on after Emmas post last night I decided to try and get 1400 cals today... I will see what happens with that for a few days and maybe up it to 1500. I just dont want to gain from my metabolism not catching up quick enough!
I calculated it out...
1300= 32 grms carbs and 32 grams prtn in 5 meals and we will figure the last meal (if any from there)
Here I go!!!

[gallerygurl]

ok things didnt go as planned...
i went out to dinner ugh..

30 min cardio
meal 1 - egg whites, oats
32 carbs , 32 prtn

meal 2 - ctg cheese, applesause natural
32 carbs , 32 prtn

meal 3 - pita, turkey breast 1.5 cup green beans
42 carbs , 32 prtn

meal 4 -restuarant
2 slices dry rye bread, 4 oz chicken dry sandwich
im thinkin 28 carbs, 25 prtn

meal 5 - 8 0z yogurt, 1 serving prtn cheescake emmas recipe
2 oz. grnd trky
i sort of messed up in meal 5 ratios... i get messed up when i get thrown off track

im gettin about 1400 cals

[JAmanda]

well done- what an awesome effort, you done so well. Are you feeling full after not being used to sso much food, am very eager to hear how you are feeling and how you handled this!!!!Emma will be elated!!

[Emma-Leigh]

:D Woo hoo!! This looks great!!

Serving sizes are great, just the right amount of carbs/protein and 1400 cals is excellent!! (just got to have that 100 more ;) - what about a couple of almonds?). I am sooooo proud of you girl!! How are you feeling? You should be proud of your efforts!

Even if you did go out - you ate something that was healthy and your guestimations for protein/carbs sound about right to me. So this meal was great - it also 'balanced' out the carbs in the meal before hand to give you a pretty good overall intake!

YAY - you made my cheese cake? Did you like it?? I get addicted to it and can't stop eating it!! Mmmmm... Cheesecake....

Another favourite I have is creamed cottage cheese, some chocolate protein powder, some vanilla protein powder and some diet chocolate topping - YUMMO!!

Anyway... back to the topic (see you have me all excited now and I am rambling on mindlessly!! Argg!! :D)

Keep it up!! Your metabolism will be kicking in no time!

[gallerygurl]

hey guys... Well I ended up with 1500 yesterday but... before anyone gets too happy,
I didnt do well today..
Not intended but I have absolutely no appetite today.I did my cardio 50 min this morning with no energy.. Starting to bother me!
then I had 3 good meals with 25 -35 carbs and prtn.
Then I hit the gym feeling exhuasted and did back.
and I force fed 1/2 of my 4th meal...
I have 0 appetite. I might go back to the doctor because 11/2 months ago he told me I was anemic and Ive been taking my iron and trying to eat red meat a few times a week . Maybe thats whats wrong. Ive never been so tired every day...
Could it be cause Im eating more????That sounds stupid to me but maybe its true..

[playmaker]

I feel very tired when i dont eat enough carbs, for iron try fried liver ( ilove this stuff)

[gallerygurl]

with the exception of yesterday... Do you think Im getting enough carbs. It seems like Im on a bulking diet -lol !
I usually try for 150 grm.. of carbs

[gallerygurl]

ok I did post but I dont know what happened to it
meal 1-sprouted grain trtilla
4 oz.chicken'
1 cup vegis

GYM LEGS AND 30 MIN CARDIO

meal 2 - 1 cup ctg cheese
1 cup applesause
(I should have had grains here right Emma? wasnt thinking right)

meal 3 - 1 tbsp almond butter
1 cup unswtnd soymilk
1 scoop whey

meal 4 - 1/3 cup oats
20 grms tuna

DANCE PRACTICE 1 1/2 hrs


meal 5 - 1 cup milk after practice ...1 hour from home and starving..should have grabbed somethin from home but didnt expect the delays so I had to stop at a convenience store.. felt shaky!


meal 6 - Starving here!!
1 1/3 cup egg whites
1 whole egg
1 cup yogurt plain w/ splenda
1/2 cup fiber one

and with that , my friends the grand total is - 1600 -
cals for the day!! It wasnt planned well I was slacking , but
1600- damn Im shocked with my self!!!
PS> Just weighed myself in the PM 126 so it must be goin down
maybe not ... Oh well at least Im eating more than ever cant stop now..

[imperfectly_lou]

That's sooo good galleygurl!!!!!!! Fantastic work!!!!!! I am so damn proud! :)

[gallerygurl]

ok yesterday I had this party for my mommy and it was sosoo
FUN!!! The only problem was that I had worked the night before so I only had 45min. sleep..
Needless to say I was exhausted - beyond exhausted!!
So I had no appetite and I obviously had a hard time stickin to the diet as I justcouldnt prepare any food to take on no sleep
(I set this party up myself for 50 people)..
I ended up eating a little crap but that was it for the day.
I think due to no sleep I caught the stomach flu because I am S.I.C.K. as all hell and cant consume anything as I cannot keep it down .
Will I mess up my metabolism too much guys by not eating alot today?

[Emma-Leigh]

Hey Girl!

Are you feeling any better? I hope you are not too sick! :(

If you can't stomach food then don't worry too much - a few days will not kill your metabolism. Just work on feeling better!

But if you can - try to keep down something. Yoghurt or some protein shakes made with skim milk might help in keeping your muscles fed. Or else, some porridge with some protein powder would be ok if you can stomach solid food.

Hope you are back with us soon! :)

[gallerygurl]

I am feeling soo much better today!!!
heres the day :)

AM CARDIO - 45 min

meal 1 - 1/2 cup oats with 3 strawberries
2 oz chicken breast
15 grms egg whites
( 32 c/ 30p /3f )

meal 2 - 1/2 cup oats
package of tuna
( 35c/38p/5.5f )

meal 3- 3 egg whites
1 whole egg
1/2 cup corn
( 20c/20p/5f )

GYM SHOULDERS ABS

meal 4 - 10 grm whey
5 oz. xtra lean ground beef
1/2 cup vegis
1 slice ff cheese
3/4cup corn
( 40c/ 40p/5f )

meal 5 - 3/4 cup ff ctg cheese
1 tbsp almond butter
(10c/20p/8f )

TOTAL - 137 c/148p/26.5f
1378.5 cals



Oh yeah 4 people told me I looked really in shape at the gym and 1 person at the tanning told me I looked good like I lost weight or something..that made me happy!!

[Emma-Leigh]

Originally posted by gallerygurl
I am feeling soo much better today!!!
heres the day :)

AM CARDIO - 45 min

meal 1 - 1/2 cup oats with 3 strawberries
2 oz chicken breast
15 grms egg whites
( 32 c/ 30p /3f )

meal 2 - 1/2 cup oats
package of tuna
( 35c/38p/5.5f )

meal 3- 3 egg whites
1 whole egg
1/2 cup corn
( 20c/20p/5f )

GYM SHOULDERS ABS

meal 4 - 10 grm whey
5 oz. xtra lean ground beef
1/2 cup vegis
1 slice ff cheese
3/4cup corn
( 40c/ 40p/5f )

meal 5 - 3/4 cup ff ctg cheese
1 tbsp almond butter
(10c/20p/8f )

TOTAL - 137 c/148p/26.5f
1378.5 cals

Oh yeah 4 people told me I looked really in shape at the gym and 1 person at the tanning told me I looked good like I lost weight or something..that made me happy!!

Oh my god!

OH. MY. GOD.

:)

can't....



contain....


joy....



....Pride...


Overwhelming...



... smile... too... much... to... contain....

:D

**happy dance**



YOU GO GIRL!!! WOO WOO!!!

THIS IS EXCELLENT!!! This is BETTER than excellent - this is fan-absolutely-amazing-near-perfection-tastic!!

You should be SOOOOO PROUD!! You should be more than proud.... is there a word for more than proud?? Ummm... delighted? elated? contented? Arggg... You should be damn pleased!! :p

You know you can do it now - YOU CAN DO IT!!! YOU HAVE DONE IT!! And you are getting REAL RESULTS!

Nothing can stop you now!!

[mirror]

gallerygurl, that is some model diet you have there. congratulations! Isn't it great when people notice? I had a girl come up to me when I was doing ball crunches - grr, go away, this hurts! - but I forgave her when she said 'is that what I have to do to get a body like yours?'. I was so shocked but the thing is you don't notice the changes they're so gradual, yourself. It takes someone else to point it out sometimes.

[gallerygurl]

thanks everyone.. Yes I can actually say Im starting to believe you Emma:)
Mirror- I know that these compliments shouldnt affect us but damn they feel good!!

heres my day -

AM CARDIO 40 MIN

meal 1 - 1/2 cup oats
3 strawberries
25 grms egg whites
1/4 cup unsweetened soymilk
(35c/31p/3f)

meal 2- protein bar low carb
1/2 cup unsweetened applesause
(20p/17c/7f)

meal 3 - 1 1/2 cup raw veggies
4.5oz.turkey
1/4 cup ff cheese
1/2 cup oats
1/4 cup unsweetened soymilk
(40p/30c/5f)

meal 4 - 4.5ozground turkey
1/2 cup oats
1/4 cup unstwnd soymilk
1 tbsp. ketchup
(30p/33c/5f)

meal 5 - 1 cup cottage cheese
1 tbsp almond butter

(25p/10c/8f)
TOTAL _ 1336 cals + 100 cals extra from my protein bar (glycerine Im thinking but the cals dont add up so im adding this)
1436 total ******************************************

[hotgymchick]

looking good girl keep it up, i'm proud of you
:)

[gallerygurl]

thanks hotty as I can see you are doin pretty well yourself!
I wonder does everybody have days where they feel run down??? I feel tired today and I dont know why??? My cals are up so hmm. But I couldnt do the cardio today...


meal 1 - 1/2 cup oats
1 cup egg whites
1/4 cup unswtnd soymilk
(29c/32p/3f)

meal 2 - 3 oz chicken breast
2 slices whole grain bread
2 tbsp ff mayo
1/4 cup applesause unswted
(26p/39c/8f)


GYM ABS AND BACK 1 HR APROX...


meal 3 - 3/4 cup ctg cheese
1/2 cup oats
(24p/35c/3f)

meal 4 - 3oz.chicken breast
1cup black beans
2 cup raw vegis = salad
1/3 cup ffcheese shredded
1/2 tbsp.almond butter
(42p/42c/5f)

meal 5 - 1 cup ctg cheese
1 cup vegis
avacado slices
(25p/12c/8f)

TOTAL = 1467 cals


WOW Im really cookin now huh ladies?? I havent gained anything yet off this amount..

[Emma-Leigh]

Diet is looking great again!! :) Keep it up girl!! Woohoo!!

About you feeling tired... - Are you sleeping Ok?? Have you got your iron and B vitamin levels checked lately? Do you take a good multi-vitamin?

[gallerygurl]

so guess what i ended up eating 6 oz chicken last night with 1 tsp almond butter! so my cals were over 1600!!!
WOH.. I dont know if I like this or not but oh well move on right??

I didnt do well today because I felt bad about yesterday . My eating was out of whack . I didnt plan , measured half the time and just didnt feel balanced in things but I am writing because I need not to isolate these choices I made I think.

AM CARDIO 50 min

meal 1 - 1/4 cup oats
1/4 cup usnwtnd soymilk
1/2 cup egg whites , 1 yolk

meal 2 - 1 cup ff plain yogurt
1/2 cup ctg cheese

meal 3 - didnt plan this and as you see , it went downhill.Id have to say I got really depressed and I felt bad and overate in my opinion . Maybe I didnt overeat but i FELT out of control!!! I was away from food and had to stop and order a bowl
so this is what was in it and I was so hungry I had to eat too much rice . SO DONT DO THIS PEOPLE. PLAN PLAN PLAN or you will end up eating too much crap!!
3 oz. chicken breast
1 cup steamed vegis
1 cup WHITE rice cooked
broth on this
so when I drove home I almost binged and I ate a bite of banana
and 2 tsp almond butter.
and then a sugar free fudgecicle. I decicded I felt really bad and I went to the gym to burn some cals!!!
GYM LEGS

meal 4 - 1/2 cup egg whites 1 egg yolk
1/4 cup ff cheese
1 tbsp almond butter


meal 5 - 1/2 cup ctg cheese 1/2 cup plain yogurt

I dont know what the cals are but im going to try and let my body take care of this one.

[gallerygurl]

So today im feelin bloated but I wil live throough this.. Its a new day!!!
meal 1 - 1 cup egg whites
1/3 cup oats
1/4 cup unswtnd soymilk

meal 2 - 1/3 cup corn
4 oz. chicken breast
2 cup vegis raw

CARDIO 35 MIN - abs

meal 3 - 1 cup ctg cheese
1 tbsp almond butter

meal 4 - 4 oz. chicken breast
1 cup peas
1 cup raw vegis
4 strawberries

DANCE PRACTICE 1 1/2 hours

meal 5 - 1/2 cup oats
25-30 grams protein (not sure what Ill take yet!)

meal 6 - 1 cup ctg cheese
avacado slices
MEAL ^ is optional ... if Im working until 7:00 am!!!

[gallerygurl]

rest day... Emma maybe I should be reducing my cardio.. I usually do 6 days.
Im gonna enjoy it!!!


meal1 - 1/3 cup oats
1 cup egg whites
1/4 cup soymilk
1/2 tomato, 3 strawberries

meal 2 - 1 1/2 veg enchiladas mmmmm
these seem real clean ... all organic stuff black beans, corn , zuchini, no sugar or anything like that.. Its Sunday so I think itll be alright..
1 oz. chicken
1/4 cup ctg cheese


meal 3 - ill edit this later

[mirror]

gallerygurl what is your training schedule? looks like sometimes you do cardio + weights, sometimes just cardio, just weights. Sometimes you do lots of cardio (50 min) sometimes shorter. What are your goals?

[gallerygurl]

My goals are to lose about 6 pounds and to lose BF.. I think Ive lost BF since last month but Im too shy to get it tested. I think it looks like I lost about 3/4 inch off the waist though.
I try to do cardio 5-6 days a week. and weights 3 days...
Everyonce in a while I cant get the cardio in because I will feel rundown and such.. I dont know if my body is still recovering but I feel like I constantly feel run down if I dont watch it.. About once a week I will start to get a scratchy throat and if I dont do cardio that day and make sure to take my glutamine it subsides. I have asthma too so I can get colds easy. I have a lot of personal stress goin on, like panic disorder and agoraphobia...Interestingly , since my diet has changed I have not been panicking lately! Maybe it was chemically hurting me.
Im naturally extremely outgoing and such .
I try to get to the gym Mon, Wed , Fri...for weights
I have a whole gym in my house though. I do my cardio in the Am almost always.
I wish I could post a pic for you but I have lots of muscle I think.
I really dont wish to grow alot more. I try to do 3-5 set of weight altrnating with high reps and low reps in cycles.
I dont work the chest because I have implants and i had to get them redone once because of training.
Ummm.. i think I covered everything about my routine. I dont do HITT because I feel wierd eating before my cardio though. Its my own wierd thinking Im working on it. Iam just used to doin cardio on empty.. Thats why sometimes I do alittle and sometimes alot. I go for as long as I can go until my blood sugar levels start to feel too low to continue. Trust me this is way better than it was 6 months ago. I had times where I felt like I was going into a seizure!! I couldnt move my mouth it was numb and i couldnt make it to my car. I couldnt even work out anymore!
This is the chain of event that SCARED me into eating more!! Like I have said I dont know what I was eating callorically but it was real low because my first entries were like 900-1000 and this was after I had sigificantly raised my cals up. I have been anorexic for 14 years . I was hospitalized when I weighed like 50 lbs. less than I do now . After that I stayed at 105 lbs for a long time and then it slowly started to creep up and fluctuate from 100-115 for about 10 years. After I began eating a little more this year , my weight just shot up to 133!! I freaked out for a long time but Im doinwell now. My body just feels so healthy compared to where I was I cant even beleive that i lived like that for so many wasted , wasted years. So much time goe it makes me sad what I did to myself . But i am learning to live for today and right now. like Emma says," dont ever feel guilty about things just figure out how to make better choices in the future." I really listen to everyone and you are all helping me change my life . I have had this burden for so long and i feel like Im crawling out from a deep dark whole Ive been trapped in. Am I still obsessed ?? Hell yes. But at leats Im eating and taking care of me>>So my goals are working on my inside as well as my out!!! I always thought that if I didnt restrict myself I would lose all control and be like all these lazy couch potatos and eat like crap and get fat. but I actually feel MORE in control of my eating these days.
I feel so good now. i have my low blood sugar times still but from where I came from - this aint nothin I can do anything with this amount of food !!!!I never want to go back to where I was before. sorry Im rambling .... its a chick thing!

[Emma-Leigh]

Hey Girl,

rest day... Emma maybe I should be reducing my cardio.. I usually do 6 days.
This depends on your overall training and your overall diet. I would think that, because you lift 3 days a week and you do dancing as well, that 5 days of cardio would be more than sufficient.

since my diet has changed I have not been panicking lately! Maybe it was chemically hurting me.
A few things in your diet can be linked to thinking.

Low serotonin levels can affect mood, anxiety, OCD tendencies, depression etc. And as serotonin is directly affected by carbohydrates this could be a factor.

Aslo - healthy fats (omega 3's) have also been linked to mood disorders... so the inclusion of these back into your diet could also be helping.

Just having a little more energy available to your brain is probably helping as well. :)

but Im too shy to get it tested.
Try this site
www.mybodycomp.com

Make sure you do it first thing in the morning - before you eat/drink but after you go to the bathroom (alters abdominal measurements)...

It is not completely accurate - but if you do it once every 2 or 3 weeks it is useful in tracking progress :)

My body just feels so healthy compared to where I was I cant even beleive that i lived like that for so many wasted , wasted years. So much time goe it makes me sad what I did to myself . But i am learning to live for today and right now.

Hun - you are doing amazingly. You have come through some big events in your life - and you need to use these experiences as tools.... Things you can build on to help yourself in the future.

Don't look at them as failings => look at them as lessons.

Don't dwell on the past. What was done is done and you can not influence it in the least. All you can do is work on improving the future. And you are starting to take control back!! You are making healthy desicions in relation to your life again - you can't do any better than that. :) I'm so proud of you!

Remember - the dieting and the exercise IS NOT your life!!! This is the 'fluff' on the side of life! Life is about experiencing and learning and living - getting out there and being all you can be. The gym and weights (and dance) is what you should do for FUN or LOVE or PASSION! Don't make it more than that ok. If you do, you run the risk of obsessing and tunnelling yourself into such a rigid and controlled life that you will get bitter and unsatisfied.

Enjoy yourself ok!!

[Kristen]

Originally posted by gallerygurl
Am I still obsessed ?? Hell yes. But at leats Im eating and taking care of me>>So my goals are working on my inside as well as my out!!! I always thought that if I didnt restrict myself I would lose all control and be like all these lazy couch potatos and eat like crap and get fat. but I actually feel MORE in control of my eating these days


The same way here girl. Before I go to school in January I need to take control of my obsessive and compulsive tendencies. My image of the outside of myself is completely disorted. But, I'm trying to do fix the inside...i'm so glad you have progressed and are slowly (but surely!) getting out of the obsessive hole you, just like me, dug yourself into. Though you are further along in recovery than me, I look at your entries as hope that I can get a handle on my problems and move forward and improve. Keep doing what you're doing girl, its working.

[mirror]

Wow gallerygurl that's a fantastic post and a fantastic story. I'm sure lots of people will relate to that, I know I do. 'inside' goals: yes we all have those but you have come so far with yours, maybe more with the inside that with the out -- because you are so self-aware and know exactly what you are about and why you're doing it. You go, girl! inspirational I think. will we ever NOT be obsessive? that's a step maybe a further off goal. but at least this way we are turning our obsessions for positive health, not the reverse. Where so many of us have been - that 'deep dark hole' oh yes. and you say you have lost time - not as much as me. I'm 36 and can truly say it's only in the past 6 months I've learned - oh so slowly, too - how to mother myself.

[gallerygurl]

thanks everyone for reading my babbling.. and responding so nicely:)
Here is my day:

AM CARDIO - 50 min

meal 1 - 1/3 cup oats
1/4 cup uswtd soymilk
2 strawberries
1 cup egg whites

meal 2 - 1 cup natty applesause
1 cup dry curd cottage cheese (YUK! I dont like this !)


meal 3 - 4 oz chicken brst
3/4 cup black beans
big salad w/ vegis

PM GYM WEIGHTS - shoulders and abs

meal 4 - 1/2 cup oats
1/4 cup soymilk
salad again w/ 4 oz.chicken breast

meal 5 - 1 tbsp almond butter
proten shake

meal 6 - 3/4 cup cottage cheese 1%

Total - 1350 cals i think

[gallerygurl]

AM CARDIO - 50 min

meal 1 - 3/4 cup black beans
big salad w/vegis 1 cup
4 oz chicken breast
ff chedder cheese on top

meal 2 - 1/3 cup oats
1/2 cup ctg cheese 1%

meal 3 - same as meal 1
no cheese
no beans

meal 4 - 6 egg whites
ff cheese on top
1/3 cup oats
3/4 cup ff milk

meal 5 - 3/4 cup ctg cheese
almond butter

hmmm.. only 1225 cals ..

[mirror]

going good, gallery! are you losing or maintaining on this, do you think?

[gallerygurl]

maintaining now.. I want to lose but my clothes seem baggier. Unless its my hopeful imagination.!!!
Im still hoping that my metabolism will speed up.
I do get confused when I see girls doing 10x the body weight.. The inner voices start talking..

[gallerygurl]

Alright so I have been really patient with myself I think...
I am at a standstill of126..
Im not losing anymore weight. Any suggestions????

[Emma-Leigh]

Originally posted by gallerygurl
Alright so I have been really patient with myself I think...
I am at a standstill of126..
Im not losing anymore weight. Any suggestions????

Hey Girl :)

Jst keep working on it - you have only been at 126 for a little while and you do not know what your body composition is doing - you could be loosing some fat but your muscle mass could be increasing (coming off a starvation diet your body will be repairing itself - so you are probably forming lean tissue as well) so you could be gaining slightly and your scale measure will not alter much.

Get your BF measured and see where you are. Then wait for a few more weeks and measure your weight and BF again. See what is happening.

If you are still stalling we could start to do some carb or calorie cycling :)

Don't get tempted by the low cal option!! All you do is start to starve your lean tissue and you will loose muscle mass. Anyway - at 1400 to 1500 cals you are eating 11 to 12 x your body weight as it is.

The key to success is patience and persistance - As you are not hugely overweight you can't expect 'dramatic' and 'rapid' weight loss. It will come - but it will be slow and steady. Remember - slow results are BETTER than fast results anyway - so as little as 1 pound a fortnight should still be considered excellent progress.

The weight goes quickly first - as you deplete your glycogen and amino acid pools. Now it will go a little slower - but it will be fat!

Just keep training hard ok!

[gallerygurl]

thanks i guess I just get impatient. I have lost BF.. my clothes fit different . Ill just keep pluggin. I guess I didnt think i could put on muscle with 1300-1500 cals.

[Emma-Leigh]

Originally posted by gallerygurl
thanks i guess I just get impatient. I have lost BF.. my clothes fit different . Ill just keep pluggin. I guess I didnt think i could put on muscle with 1300-1500 cals.

When you come off starvation diets the body has an amazing capacity to repair and restore tissues. So this would have occured. You will not gain a lot of muscle mass because you are not eating enough, but a little repair and growth is possible.

Also - as you say, your clothes fit differently!! That is much more of a positive sign than going off the scales. Tape measurements are also really good - so go off these and not just your weight.

One of the reasons why people fail when trying to loose weight is that they want results and they want them NOW. So, if they don't see fast results they give up.

You have to be in it for the long hall!! So settle down and get comfy as you are going to be here a while :)

[gallerygurl]

I have a question... Has anyone ever experienced an extreme hunger that lasts all day and no matter what it just feels like your stomach is empty???Like its burning off so quickly even tho its not possible??
If so what is this from??
Or if not maybe Im just being a pig and its all in my head???

[JAmanda]

you are dong so well girl- please keep it up. I am going to try my hardest today- I PROMISE to make a difference- I will post it later when I have actually done it!! Your metabolism girl will definately be going at a faster rate. You little fat furnace!!

[JAmanda]

something else- do you really believe you have lost weight by eating more??? Why am I so paranoid about this- but I am. If I can eat like a horse and know that I will stay as I am then I would have no problem doing it. Eating clean food- mind you

[Emma-Leigh]

Originally posted by gallerygurl
I have a question... Has anyone ever experienced an extreme hunger that lasts all day and no matter what it just feels like your stomach is empty???Like its burning off so quickly even tho its not possible??
If so what is this from??
Or if not maybe Im just being a pig and its all in my head???

Ok... I posted an answer to this last night.. but is was a crappy post with lots of spelling mistakes so I deleted it (yes I am that anal ;)) but I was too tired to re-post it so I will answer now...

Besides the occasional day where I get the mega-munchies and I feel like I can never get full (this is on top of the constant hunger I feel EVERY DAY) the time when I could literaly eat food and it would desolve before it hit my stomach was when I used to do cotton chipping.

Now, foy all you un-rural people, cotton chipping is when you, and a group of crazy friends, pack up your cars in the summer holidays and drive out to the back on nowhere in the Australian outback to work as labourers on cotton farms.

Your job?

You have to rise at 4.30am every morning and from 5 til 1pm, and again from 5 till 8pm, you are to trudge up and down endless rows of cotton plants, armed with a blunt hoe, chipping/digging weeds (the size of small trees) from between cotton plants.

Now - all this is done in the middle of the Australian Summer with 39 degree celcius, in the HOT, DRY HEAT!! (which is why we stopped work between 1 and 5pm)

We actually measured how far we walked one day - The paddock was 0.75km by 3km and we had to walk down rows spaced every 30m... meaning we walked 37km (with the vast majority of the time being spent frantically bludgening thistles with our blunt implements ;)). These days were ok... not too hard... it was the days when you walked only about 3km - because the feilds were more weeds than cotton.... that were the worsed ones!

Needless to say - walking up to 40km a day and spending HOURS (12 hours a day) digging out these weeds ment you had the appitite of a horse!! We used to eat CONSTANTLY - BUCKETS and BUCKETS of food, yet you would still walk away from it having lost about 6 pounds.

We would experiment with foods to try to give us energy to get us through the long days - oats, nutella, peanut butter, yoghurt and milk (mmmm... chocolate nut oat-pudding) or sandwiches with peanut butter, tuna, milo and mushrooms (yes... milo on sandwiches!! We were desperate) or rice, honey, cottage cheese, nutella and milo!! Eggs, banana and nutella treats were a little harder to swollow!! :D

We also used to snack on mushrooms, de-stalked and filled with peanut butter and dusted with milo!

As you can see we didn't have a lot of variety in our diets :D - we didn't have a lot of money (the pay was pitiful) and it was basically trying to focus on getting energy dense foods as fast as possible.


Anyway - it was the kind of work that got you fit and skinny, but did nothing for your muscle mass...

It was hell. But I would do it again - I loved every second of it!! :D

[hotgymchick]

Emma, sounds like quite a job...I can see you walking through cotton thinking about how it was good cardio...;)

[Emma-Leigh]

Originally posted by JAmanda
something else- do you really believe you have lost weight by eating more??? Why am I so paranoid about this- but I am. If I can eat like a horse and know that I will stay as I am then I would have no problem doing it. Eating clean food- mind you

She has SEEN the scales go down from 130 pounds. So she has lost weight. There is no denying that as she is now at 126 pounds. Not only that - she has FELT her clothes get looser - something that reflects weight loss more than the scales do.


Hun, this is all positive - so don't think I am getting mad at you. I am not mad at you in the least - I am just trying to make you see things clearly ok. So, don't take any of this personally (I did the same thing to Kristen a little while ago...):

Why don't you just try it and see?? What is the worst things that will happen to you?

Seriously?

What do you think could happen?

You will not grow 6 eyes... you will not suddenly blow up into a marshmellow... It is not going to KILL YOU!

Hell - all I can see it do is that you will fix your hormonal problems, fix your night time eating, help your energy levels, help your bones grow strong, and correct your metabolism.


You HAVE to start to think logically and rationally about things. Take a step back and stop letting your paranoia and neurotic beliefs drive your actions.... YOU ARE IN CONTROL!! Don't let this crap ruin your life!!

You are stronger than this so why are you letting it beat you? Get angry, get active and FIX YOUR THINKING. Come on!! You see you have a problem yet you continue to do nothing about it.

DO SOMETHING!

It is not a matter of 'I CAN'T' because that is crap. YOU CAN!!! So why won't you? Why DON'T YOU??

Stop giving in to your fears. You have to get strong - don't be one of those weak females who gives in to the fear of 'holding excess weight' and then ends up living a bitter and restricted life as a result...

MUSCLE BURNS FAT. MUSCLE NEEDS FOOD. FAT NEEDS NOTHING TO LIVE!!

You are stressing your body - and it is getting ready for famine.. so it is down-regulating your fuel burning processes and up-regulating your fuel STORING. So by starving yourself you are FEEDING YOUR FAT and STARVING YOUR MUSCLES.

Try eating 1400 cals for one week and see what happens.

Hell. If, by some weird metabolic phenomonon, you some how spontaneously gain weight without being in calorie excess, you can always go back to your starvation diet the next week and you will not have lost anything at all.

But lets think about this in cold, hard mathamatical facts:

1400 cals a day = 9800 cals for a week.

If 1 pounds fat = 3500 cals (not entirely true as you loose some energy in the conversion of protein/carbs to fats - so you would probably need much more than this to actually store 1 pound of fat)

Then at a maximum (if every single calorie you ate for the entire week was stored as fat) you would gain a grand total of
9800/3500 = 2.8 pounds.

That is if EVERY SINGLE CALORIE YOU PUT IN YOUR MOUTH FOR THE ENTIRE 7 DAYS WAS STORED AS FAT.

Now - if you calculate the metabolic needs of your fat free mass (49kg).

1.2 x 49 x 24 = 1411 cals.

So.... at 1400 cals a day, your body will be using this fuel to survive should you be bed-ridden in a coma (not moving, not talking, not thinking all that much).... in fact, you will actually be deficient 11 cals a day.

Now - if we add on:

Daily non-athletic activities (walking, sitting, reading, cooking, eating):
This all depends on how active you are, but lets throw out a rough figure of about 300 cals (on the VERY LOW SIDE).

Then - Athletic activities:
Cost of Exercise Activity = Body Mass (in kg) x Duration (in hours) x MET value

MET = The metabolic equivalent (or the rate of energy expenditure during a given exercise).

Running, moderate intensity, has a MET of about 12
So, even if we calculated off your LEAN mass (ment to be full mass), then 30 minutes moderate intensity running:
49 x 0.5 x 12 = 294 cals

Weights training, moderate intensity free weights, has a MET = 4
So, 45 min of moderate intensity:
49 x 0.75 x 4 = 147 cals

Total = 1400 + 300 (daily activity) + 294 (run) + 147 (weights) = 2141 cals/day

We could also try the basic 12 x weight formula... and even use your LEAN MUSCLE MASS (108 pounds):
12 x 108 = 1296

Or we could try the 30 - 35 KCal/Lean mass/ Day formula (the minimum recommended for females to maintain the function of their thyroid and reproductive axis) =
35 x 49 = 1490 - 1700 cals

Which ever way you look at it - you SHOULD BE EATING MORE!!!

Stop lying to yourself. You are no different to everyone else... your body is not 'different' your muscles, brain and organs need energy just like everyone else.

Now - either you CHOOSE to do something about it. Or you don't. Simple as that. You have the CHOICE. It is your life.

Stop making excuses, stop being weak, stop being so 'fragile'. Just start to be constructive and correct your life.

[Emma-Leigh]

Originally posted by hotgymchick
Emma, sounds like quite a job...I can see you walking through cotton thinking about how it was good cardio...;)

Hee heee... It was great!! I LOVED IT (my friends all thought I was crazy). We used to have races 'leaping' through the cotton fields to get to the weeds and seeing who could chip them out the fasted... Not an easy thing with the tap roots on these things were the thickness of your arm and the length of your leg!! :D

12 hours a day of cardio - even a lot in YOUR way of thinking!


For all those that don't know what a cotton field looks like -
http://www.cottonaustralia.com.au/KD_howtogrow.html

And this is what 'chippers' look like -
http://www.ozcotton.net/card/cards/chipping1.jpg
http://www.ozcotton.net/card/cards/chipping2.jpg

Only - they don't look like they are working NEARLY hard enough! :)

[gallerygurl]

k

[Emma-Leigh]

Originally posted by gallerygurl
the reason why I was asking about the hunger thing is because yesterday.. I was sooo hungry all day it felt as if there was nothing in my stomach all day.
I didnt want to even post my cals but I figure they were at 2000.
I was soooo scared this morning to get on the scale.
GUESS WHAT>>
I weighed a little LESS than yesterday!!!
WHY all of a sudden would this happen??? Maybe my metabolism was faster yesterday or something??
Oh also I wasnt hungry in the mornings this week and today..
I was so hungry I could barely do my cardio!!!
I am amazed. simple as that. Although I wont be eating like that again for a while.
Could it be that my cals were low the day before I did like a mini cycle or somethin???
My eating was clean yesterday despite the high cals. Just had to throw that in to make myself feel better!!!

It is all a matter of listening to your body - it obviously wanted a little more food yesterday - and you fed it so it used the food for what ever it needed it for (muscle repair, muscle building, the little bit of extra cardio you might have done etc etc).

You have to trust yourself... As long as it is 'REAL' hunger (and not boredom, emotional etc) and you eat cleanly and within limits, then you should be fine!

I'm so glad that you are doing so well and you are starting to relax a little!! :D

You said that you have been stalling a little - so it could also have just been things 'starting' back up again. Your body going - 'right, well, it looks like she is going to stick to this food intake... so lets start to mobilise some of this fat'. Stick to your diet and training and see what happens over the next week.

I sometimes go up to about 2800 cals on days when I do a lot of cardio (hiking and 'boot camp' type all day obsticle/training type stuff) or days when I am just really hungry. Although this is much too high for me (I don't like to take it up over 2400 cals on a good 'bulking' day, prefering to stay closer down to 2200 cals) it happens occasionally and it is only for a day, so I don't get any negative results.

I keep the days clean though - I don't 'Cheat' all that often. So most of the extra calories are made up of oats with cottage cheese and chocolate protein powder (god I love that stuff!!) or with some yummy sea-food or, if I am feeling really naughty, I'll have thick, dense, grainy sourdough toast topped with cottage cheese, tuna, tomato, mushroom, black pepper and then have some with cottage cheese and almond butter or some orange and ginger marmalade - SOOOoooooooo GOOD. **drool**

These types of days - as long as you do not go 'too far' overboard - don't do you any harm at all.

[Emma-Leigh]

ps: The reason why I reserve my major 'cheat' for these days when I am REALLY active is because I know I can get away with the huge calorie excess more than if I was to cheat on a rest day. I also make sure that these days are few and far between.

On regular days if I am mega-hungry I still try to keep eating in check - making sure I don't go up over my 'don't be stupid and stuff yourself' limit of about 2400 cals.

I have an 'inner voice' when it comes to calories too - and it much preferes it when I stay closer to 2000 cals.

You just have to learn to be smart and selective with your food :)

[gallerygurl]

am cardio 25min...



meal 1 - 1/3 cup oats
1/4 soymilk unswtd
20 grms tuna
1/4 cup ff cheese
1 cup vegis
35p/23c/5f

meal 2 - 1 cup 2% ctg cheese
1/2 cup unswtd applesauce
24p/21c/4f

meal 3 - 4 oz. turkey
1 cup milk
29p/18c/5f

meal 4 - 1 whole egg
1/2 cup egg whites
1/4 ffcheese
avocado slice
32p/0c/9f

meal 5 - 1/4 cup oats
1 cup ctg cheese
26p/21c/5f

meal 6 - 1 whole egg
1/3 cup whites
1 tbsp almond butter
1 cup vegi
18p/10/11f

I KNOW THIS IS TOO MUCH CTG CHEESE i JUST COULDNT STOMACH THE CHICKEN TODAY..
total cals =1391

[mirror]

meal 5 - 1/2 sweet potato
125g salmon
cup spinach
1/2 peach

that's what I'd have. in fact that's what I am having, lol.
Gallery I have those hungry days too. And they don't seem to follow any rhyme or reason. I can be hungriest on my rest days - or not. I can be ravenous on legs day, or not. the body is a strange thing - or well mine sure is. Mine's not a machine with inputs=outputs, as far as I can tell, anyways. It kind of follows its own dictates and nowadays I'm relaxed enough to go with the flow a bit more and give it more when it asks for it. Trouble with having disordered eating for long periods like we have is you get out of touch with your own hunger signals. that's why planning is essential for us. though it may seem anal to 'normal' eaters. So I think having hunger and recognising it is progress for us. the next step is not to fight it, as we would have done in the past. if we do, it's going to sod off again and we're facing metabolic meltdown. Feed that body! Love it - it loves you!

[gallerygurl]

thanks girl.. I cant believe I didnt weigh more this morning. Now watch Ill gain 2 pounds from 1300 cals today!!!
No I cant be thinkin negative ;like that...

[gallerygurl]

Im getting frustrated... and anxious. Considering cycling my cals and carbs.. Emma will this be real bad?? It shouldnt mess up my metabolism if I do it right would it?

[mirror]

why are you frustrated? what do you want to happen?

[gallerygurl]

I want to lose about 6 pounds ... Ive been sitting at 126 for a month!!!
I dont want to sit here anymore.. I feel like Im not moving and making progressand I need to see something more>>

[JAmanda]

Hey dude, persistence and perseverence are the key unfortunately. Maybe do something different with your workout, whatever you do do donot reduce calories- believe me bad idea (you and me both know that), your like me maybe thinking of going back to what is safe. We have to persevere with this whole eating more- maybe its timeto crank up your calories again. Listen to me, I know how hard that is!!!Still trying

[mirror]

there's little harm in changing things around like Jamanda says. with the training, maybe try something quite different from your usual, plus when did you last have a higher carb day? maybe that's an idea. when I start to feel down or frustrated, just thinking of some change can give a more positive mindset, like you feel you are doing something about it, just by planning it.

[gallerygurl]

Well...I have decided that I am getting a trainer..
This girl at my gym just did a competition and won first place..She looks great.
I hope she doesnt tell me to starve...
here are my stats for yesterday-
1605 TOTAL cals
I almpst did a perfect 40/40/20 split.

Hey girls have you ever tried pumpkin??
I bought some -
I mixed 3/4 cup ctg cheese1%
1/2 cup pumpkin'
2 packets of splenda
cinnamon
taste EXACTLY like pumpkin pie.
SOOOOOOOOOOOOOOOOOOOOOgood!!!!

pumpkin has per 1/2 cup serving
40 cals
9 carbs
5 fiber
I threw the can out but I think 2 protein!
haha Im taking my mixture to my families house so I can substitute pie on thanksgiving..they are really gonna think Im nuts this year!!

[gallerygurl]

ok bumed someone said pumpkin has a high GI rating...

AM 20 min HITT
meal 1 = 1 cup egg whites
1/3 cup ff cheese
1/2 cup corn (ran out of oats)

meal 2 = 1/2 cup pumpkin
3/4 cup ctg cheese

meal 3 = had to go to a birthday party at a pizza place
cantalope slices
1 1/5 cups raw vegis
1/2 cup ctg cheese
ATE AT THE SALAD BAR

meal 4 - sweet poato 35 grms worth
3 oz. gound turkey
1 1/2 cup green beans

meal 5 - pta with tuna

meal 6 - protein shake almond butter

total - 1415 cals

[imperfectly_lou]

Yes, pumpkin is high GI

This is from www.glyceminindex.com

Food Name and Manufaturer: Pumpkin (South Africa) South Africa

GI (vs Glucose): 75 +/- 9

Serve Size: 80

Carb per Serve (g): 5.7

Glycemic load: 4.3


But remember, it is OK to have high GI foods if you combine it with something else that reduces the GI of the overall meal. Emma knows more about this than I do so I will leave it to her!

[gallerygurl]

I have upped the cals this week havent gained anything... Im so hungry I dont understand it. it scares me. I have never been so hungry I swear its like I eat and a half hour later im starving again like Im empty... this is truly not emotional either - its for real Im really hungry. whats wrong with me??

AM CARDIO 60 min

meal1 - 3/4cupblack beans
chicken breast


meal 2- chicken breast
1 1/2 cup vegis
1/2 cup oats
3 strawberries

GYM BACK WEIGHTS

meal 3 - sweet potato
1 cup ctg cheese

meal 4 - egg whites 1 cup
oats 1/2 cup

meal 5 - scoop of prtn
almond butter tbsp

meal 6 - 6 oz extra lean grnd beef
2 cups green beans
slice of ff cheese
a few soy pepperonis

total cals 1660

[mirror]

nothing is wrong your metabolism is firing. congratulations!

[gallerygurl]

well i did the low carb thing today ..i was experimenting to see if i could do it i ate 25 grms only..of carbs
but i was also going through some horrible stuff with the boyfriend so i didnt feel like doin anything. or eating ..
dont worry im all over it tomorrow

[gallerygurl]

its beena bad week and I am really down
got to the gym and had a great workout...
LEGS and ABS and cardio
ate good but I dont really feel like posting it all...
Ill be better soon.

[playmaker]

keep it up gallerygirl you're doing great!!

[gallerygurl]

Ok lets start again.. New week

AM CARDIO - 60 min

meal 1 - 1 cup egg whites
1/2cup vegis raw

meal 2 - 1/2 cup ctg cheese
1/2 oats


GYM WORKOUT - 1 hr
SHOULDERS
TRIS
ABS

meal 3 - SOOOO HUNGRY!!!
4.5oz chicken breast
1.5cup raw vegis
1/2 cup black beans
1/2 cupsweet potatos

meal 4 -split pea soup 1 cup
chicken 3 oz.
1 .5 cup green beans

meals 5 - 1 cup ctg cheese
1 tbsp almond butter

totals - 1350 cals pretty low I know maybe Ill try one more meal if I am up..

[mirror]

oof lotta cals burned, not many eaten ... how bout putting in some whey/carbs after yr workout? or do you do that anyway and not list it?

[gallerygurl]

no I dont do that .. Im bloated today and yesterday and not wanting to eat much...
I have alot of water weight on right now.I skipped the period last month so maybe its comin around again.
Ill try the whey thing maybe tho.

[gallerygurl]

Am cardio 60 min

meal 1 - 1 cup vegis
3 oz chicken
sweet potato 25 grams

meal 2 - 4.5 oz chicken breast
avocado slices

meal 3- 1/2 cup ctg cheese
handful protein crunchies
1 tbsp almond butter

meal 4 - chicken steamed
vegis steamed
1/3 cup oats

meal 5 - 9 oz.milk ff
1/2 cup egg whites
TOTAL - 1050 .... uhoh too low I feel sh**ty too.
add 1 cup nstural applesauce 100 cals
1150...
add 1 cup ctg cheese 1310TOTAL ( Ill eat this in a while)

[Emma-Leigh]

Hey girl!! :) I'm back... and I have been thinking about you (in a good way).

Are you still stuck?

I think we need to startg again. So - I think you need to have a 'down time' and then we get back to it.

I have just had 7 days off (although not by choice) but was obviously in need of a SERIOUS break because during the time I actually dropped weight. Now, although it was only a week, my weight dropped by 2 pounds and my waist by 1/2 an inch.

I did neither cardio nor weights for the time and I also ate VERY 'relaxed'. About 2200 cals a day, LOTS of carbs and LOTS of 'no-no' foods....

Got back into it this morning with an hour long run.... Felt great (argg... I hate doing no exercise!! I go crazy)....

But I have done myself good - my body was obviously in serious stress mode.

So, when I get back into it this time, I am going to be a lot more 'friendly' to my body!! I though that I WAS being easy on it - but obviously I was not.

Anyway, I think your body is in the same shape. Although you are doing HEAPS better than before, and you think you are giving it a break, it is going to be MORE stressed than I was!!

So, what do you think about 1 week off (5 days??)? Eating maintainence of 1800 to 2000 cals. No cardio, no weights. Serious relaxation and carb revival. Get your cortisol levels down, leptin levels back up and yout metabolism pumping.

Then, we can get you into some carb/calorie cycling and (hopefully) we will see some serious fat loss happening... :D

?

What do you think?

[gallerygurl]

I am soo glad you are back. I have been trying and getting soo bummed. I feel really guilty because I had a bad Sunday. My cals were high and I dont know I am just frustrated. I am stuck .
I dropped the cals for a few days and I was so bummed and bloated at the gym I almost left crying.. I talked to this trainer and briefly told him my situation and he says "you need to up your cardio to 2 hours a day" so i get really depressed because I feel like Im fighting off a cold 50% of the time as it is.. I wanted to do cardio but very low energy kind of achy feelin today..
Thank you sooo much for writing , its just what I needed. I will try anything at this point tho it will be hard.
Even if I ate alot on Sunday , you still think I need to increase cals and no exercise?
I should also tell you I had the whole month of August off because i had pnemonia.If you still think this after what i have told you let me know.

I am adding this on, I just took some polaroids, and there is a small change in bodyfat, but still not a lot. I bought some pants and I went down to a 5 most of the time. Before it was a 7 or 9. So I have definately lost a pant size.

One more thing Emma, I dont want to have a lot of muscle. I would rather look stringy before I looked bulky. In my line of work I am required to have a very feminine look. While I dont want to be anorexic, I dont want to have a fitness competitors muscle mass. Is this possible? Or do I have to go back to starving for this? Maybe once I lose fat i wont feel bulky.

PS> Emma Im glad you are feeling better too. we all need rest sometimes :)

[gallerygurl]

here is my day..
not much energy and very bummed - I know I said it would be better but I dont know whats wrong with me lately..

meal 1 - 1/2 cup oats
1 cup egg whites
salsa
1/4 cup soymilk

meal 2 - 1/2 cup ctg cheese
sweet potato

GYM BACK and light BI'S

Meal 3- almost ate crappy cause I was feel soo bad about myself
so this is what I chose to keep me from doin somthin bad.
extra lean ground beef (4 grams of fat)
1.5 cups brocolli with low fat sauce (6 grams fat)
1 slice soy cheese

meal 4 - 1 cup ctg cheese
1 pita bread

meal 5 - chicken breast
soy cheese slice
avocado slice
1 cup applesauce natural
Total 1550 ......yuck too much it seems

[Emma-Leigh]

I am soo glad you are back. I have been trying and getting soo bummed. I feel really guilty because I had a bad Sunday. My cals were high and I dont know I am just frustrated. I am stuck. I dropped the cals for a few days and I was so bummed and bloated at the gym I almost left crying..
Aww thanks :) It is good to be back!

Argg... :( Don't let it get to you - you have still dropped a few pounds and you said that your body shape is changing - so things are obviously working.

Icky bloatedness and emotions... Hmm...?? May just be hormonal?

I talked to this trainer and briefly told him my situation and he says "you need to up your cardio to 2 hours a day" so i get really depressed because I feel like Im fighting off a cold 50% of the time as it is.. I wanted to do cardio but very low energy kind of achy feelin today..
The last thing you need is to start doing 2 hours of cardio a day. It is like putting everyone who wants to loose weight on one of those 1200 cals a day diets.... It may work for a little while - until your body's leptin levels drop and you go into starvation.... so then what happens when you are now stuck?!! You have no-where to go!

We also have to work out why you are sooo sick and tired all the time! Are you taking a multi-vitamin? What about iron? Vitamin A? And your B vitamins?

Seriously think about going to the doctor and asking for a Thyroid test. A simple TSH and T4 screening test should be enough to see if you have any problems... See, sometimes low cal diets can mess around with your thyroids.... and if you are sick and cold and not loosing weight - these could all be signs of a 'hick-up'.

Thank you sooo much for writing , its just what I needed. I will try anything at this point tho it will be hard.
Even if I ate alot on Sunday , you still think I need to increase cals and no exercise?

I should also tell you I had the whole month of August off because i had pnemonia.If you still think this after what i have told you let me know.

Hmmm.... I still think you need a rest. August was a long time ago - It is now half-way through November and you should have some down-time about every 2 months or so.

4 days of relaxation to get to de-stress your body.

If you had a pig-out on sunday then maybe wait until this Monday to start. Give yourself a few days off - 4 or 5 (so, from Monday to Thursday/Friday). No cardio, no weights, no nothing. Eat 1800 cals for that time (about maintainence) and have the emphysis on carbs. So a 50:35:15 split.

This should be enough to get your body 'unstressed'. You may surprise yourself and, because your cortisol levels drop, it may result in fat mobilisation.

After that, well... it sounds like the plain old way of doing things is not gettingr results. So, it depends on what you want to try, but we could try a few approaches:

We can do the gradual week drop thing:
week 1 - 3 days cardio, 1600 cals
week 2 - 4 days cardio, 1500 cals
week 3 - 5 days cardio, 1400 cals
week 4 - 6 days cardio, 1300-1400 cals

Then, cycle back up again.

Or, we can start on a weekly cycle of lower cal and higher cal days - eg:
Have 2 days of moderate cal, mod carb - about 1500 cals
Then 4 days low cal, lower carb - about 1300 cals
1 day carb up of about 1800 cals

Then rotate again.

I don't know... is there anything you want to try?

I am adding this on, I just took some polaroids, and there is a small change in bodyfat, but still not a lot. I bought some pants and I went down to a 5 most of the time. Before it was a 7 or 9. So I have definately lost a pant size.

Woo hoo!! :D See - that is a better sign that a drop on the scales. This means that you are ARE loosing fat! Droping down from a size 9 to a 5 is DEFINATELY a huge achievement!

It is A LOT!

So you are changing your body - and you will LOOK better as a result.... so don't focus on the scales so much.

But - we just have to get that fat a-moving a little faster (you HAVE to be loosing fat at the moment - your body shape is changning - and it would not be doing that if you were not loosing fat).

One more thing Emma, I dont want to have a lot of muscle. I would rather look stringy before I looked bulky. In my line of work I am required to have a very feminine look. While I dont want to be anorexic, I dont want to have a fitness competitors muscle mass. Is this possible? Or do I have to go back to starving for this? Maybe once I lose fat i wont feel bulky.

Yep. I understand this completely.

You will need some muscle to be 'lean'. You look heavier than you are when you have less muscle mass - muscle keeps you looking 'tight' and 'feminine'. Fat just makes you look 'soft'. But you don't have to look like a fitness competitor.

You also do not have to be starving to be 'non-bulky'.

Somewhere in between is good.

What you look like will also be determined by your genetics.

What body type are you? Mesomorph?

Also - What rep range are you using in training?

PS> Emma Im glad you are feeling better too. we all need rest sometimes :)

Yeah..... I though I was ok. I was never sick, I always had heaps of energy and LOVED may training - I didn't feel stressed at all. But, I was 'forced' to take a week off and 'BOOM' scales start to slide and I know I dropped body fat. I didn't want to - quiet happy maintaining where I am (actually trying to add a little muscle mass).. but it happened.

If that wasn't a message to say that I was over-training and over-stressing my body then I don't know what was!!

:)

[gallerygurl]

Im a mesomorph..I get and retain muscle pretty easy.
I never was the stick type even when starving completely.
I never looked LONG which is what kept me this way for so long .
Always trying to achieve that long stick type body..instead of bulky, and thick.
Im gettin a scanner so I can post a pic soon hopefully.
I think the weekly rotate is good for me..(cycling high,low,med etc.) Unless the other is better.
I know I have to except my genetic . As long as I am lean and smaller than I am I can deal..(i hope:) )
I had the thyroid tested in August when I was sick. Actually I had full bloodwork drawn, thats when they told me I had low iron.'
They said my thyroid was ok.
I should tell you , I get cold when my cals are low and /or my carbs are low or Im late on a meal.
It feels like my body doesnt want to diet anymore. If I drop to 1300 or just in the lower ranges, it seems like this starts happening. If Im eating alot I dont get cold. If i do too much cardio I start to feel low with the immune system.
Maybe I screwed myself up permanently. I really hope not.


I skipped my period last month so maybe I will start soon. Maybe thats why Im so emotional. Plus personal life stuff not going well
I might PM you cause I really need to tell someone whats been going on.

[playmaker]

Hey Emma welcome back :) I listen to your advices and calculations and i'm eating more!!!! The last 15 days i'm eating about 2000 cals sometimes more, the last 3 days i stopped counting cals!! I havent use the scale yet but from the mirror and my cloths i havent see any changes actually i think my arms are bigger and more vascular than before!

Gallerygurl dont give up you are doing great you're just afraid to eat! I didnt have my period last month if you want to be healthy and built some musle listen to Emma...

[gallerygurl]

I amglad you are doin better Playmaker..
Hey EmmaI took some more poloroids this morning because the ones from last night I was bloated and there is even more of a change. A definite change from 2 months ago.
So do you think I should still take time off.
Im just afraid becase last week I raised the cals up and then had a big Sunday and Im still trying to get the weight down to 126..I think m there today Finally but I have done more cardio and lower cals to get back down. Im afraid Ill gain and I just cant gain again..Im too fat at it is.
*edit So I weighed myself 125 - 126 (got on it 4x said 2 different things) .
So Im really afraid to up the cals and take a week off now

[gallerygurl]

Yesterday :

Am cardio 60 min

meal 1 - 1/2 cup ctg cheese
25grms sweet potato

meal 2 - 3/4 cup soy milk
scoop whey
tbsp almond butter

meal 3 - chicken breast
1/3 cup oats
1/4 cup soymilk
2 strawberries

meal 4 - 2/3 cup eggwhites
1 whole egg
1/4 cup cheese
1 cup plain FF yogurt
1.5 cup green beans

meal 5 - 1/2 cup applesauce
chicken breast
soycheese
2 tsp almond butter

Total 1600

[mirror]

going great, gallery!

[gallerygurl]

thanks Im trying...
meal 1 - sweet potatos
1 cup ctg cheese

GYM LEGS + 30 min cardio

meal 2 - sweet potatos
3 oz.chicken

meal 3 - 1/2 cup soymilk plain
1.5 scoops whey
sweet potatos (I really like these cant ya tell???)

meal 4 - large salad with 2 tbsp feta cheese
5 oz chicken
1 tbsp light ranch ( I was out of the area , this was about the best choice at the time - premaid sald bought the extra chicken)

meal 5 - 1 cup ctg cheese
1/2tbp PB

meal 6 - 2 oz. chicken 1/2 tbsp PB

TOTAL 1420
- Sundays a comin - Im havin a high cal high carber

[Emma-Leigh]

Originally posted by playmaker
Hey Emma welcome back :)
Hey :)

Thanks!

I listen to your advices and calculations and i'm eating more!!!! The last 15 days i'm eating about 2000 cals sometimes more, the last 3 days i stopped counting cals!! I havent use the scale yet but from the mirror and my cloths i havent see any changes actually i think my arms are bigger and more vascular than before!
Good to see you eating a little more!! Got to feed your body! :)
- Monitor yourself carefully over the next few weeks and see what you can eat and can't eat. If you start to gain fat - cut it back a little.

Just don't go overboard! hee hee... your 6000 calorie days are something to be proud of - but something to be limited to an occasional event! ;)

[Emma-Leigh]

Originally posted by gallerygurl
Hey Emma I took some more poloroids this morning because the ones from last night I was bloated and there is even more of a change. A definite change from 2 months ago.
Hey Girl! That is GREAT that you are seeing a change!! Woo hoo!! You should be proud of yourself!

Your diet is looking excellent and you have been putting in a lot of hard work! And it is WORKING! Congratulation!

So do you think I should still take time off.
Im just afraid becase last week I raised the cals up and then had a big Sunday and Im still trying to get the weight down to 126..I think m there today Finally but I have done more cardio and lower cals to get back down. Im afraid Ill gain and I just cant gain again..Im too fat at it is.

*edit So I weighed myself 125 - 126 (got on it 4x said 2 different things) . So I'm really afraid to up the cals and take a week off now

First - You are not fat :) 125 is NOT fat!!! Don't be so hard on yourself!

As for a rest, well - It is up to you. If you think you have stalled or that your body is really stressed then maybe consider having those 4 days off. Wait for a few more days until you are sure you are back down to your weight and then just rest for 4 days. Eat 1700 cals - 50 (carbs):35 (protein):15 (fat). Then get back into it.

If you are not wanting to do that - think about just adding 'calorie up' days. Maybe start a cycle:

2 day moderate cals (1600 cals)
4 low cal (1400)
1 day carb up (1800 cals)

Or:
3 days low cal (1400)
1 day carb up (1800)
3 days low cal (1400)
1 day carb up (1800)

Or:
4 days low cal (1400)
1 day up (1800)

Or:
1 day up (1800)
6 low cal (1400)

There are many different combinations that you can do - just find one that you like a little.

Im a mesomorph..I get and retain muscle pretty easy.
I never was the stick type even when starving completely.
I never looked LONG which is what kept me this way for so long .
Always trying to achieve that long stick type body..instead of bulky, and thick.
I thought you were a mesomorph. So what rep range do you do? Being a meso, you will bulk a little easier than other people - so you might have to 'tweak' your workouts a little to prevent hard-core muscle stimulation.

Im gettin a scanner so I can post a pic soon hopefully.
I think the weekly rotate is good for me..(cycling high,low,med etc.) Unless the other is better.
I know I have to except my genetic . As long as I am lean and smaller than I am I can deal..(i hope )

Hey - being a meso is good!! I am an endo-ecto... yes, odd but true - I have longer scrawny legs and arms with a roundish body.... (think of humpty-dumpty, with boobs ;)). I find it REALLY hard to gain muscle on my limbs - and TOO EASY to gain fat on my waist... So if I can achieve some results anyone can!

I had the thyroid tested in August when I was sick. Actually I had full bloodwork drawn, thats when they told me I had low iron.' They said my thyroid was ok.
Ok. What are you doing about iron? Are you on tablets? And you still did not answer if you take a good multi-vitamin...?

I should tell you , I get cold when my cals are low and /or my carbs are low or Im late on a meal.

It feels like my body doesnt want to diet anymore. If I drop to 1300 or just in the lower ranges, it seems like this starts happening. If Im eating alot I dont get cold. If i do too much cardio I start to feel low with the immune system.
Maybe I screwed myself up permanently. I really hope not.

It is good that your body can not cope with 1300 cals anymore! It is telling you that your metabolism is getting back up to speed and that low cals WILL NOT be tolerated!!

You didn't screw yourself up - it is just your body telling you that it doesn't like to be stressed.

It might be that you have some blood sugar issues though. Did they test your blood sugar levels or did they do a glucose tolerance test?

[gallerygurl]

I always do 15 reps for upper and 25 for lower but Ive really reduced the amount of work for the lower to bulky. Tried 8-10 =Too big for me!
I want to look longer but I dont know how or of this is possible..
the only time I look really small is if Im 110 lbs or under...
It just seems so hard to maintain that with any carbs in the diet at all.
I only ate protein and did like 2 - 3 hrs cardio a day to get there and stay there.
I gain all my fat everywhere but I can never lose it in the stomach.
Again, unless I drop all carbs. I have cellulite on my stomach for years that still wont go away even with no carbs!!!!
Maybe I need lipo.
I dont care bout a six pack I just want undimpled skin on the stomach!!!
Yes I take a multi, 3 grams C at least, glutamine, A, no iron anymore..
I have a very hard time sleeping again.. Actually right now its 6:30 am and I cant fall asleep. I think its my carbs because I took one starch out so Im at 75 gram a day complex.. I cant sleep well with that amount but I also cant lose with higher so what gives hmmmm.
They didnt do glucose test but the blood sugar fills alot better nowadays. I used to get really dizzy and drugged if I ate carbs (complex) tired.. But now its better I think my body was having problems from not taking them in for soooo long. I dont get that way anymore. Just shaky if I dont eat them or if I dont eat enough of them in the early day I fill low blood sugar at night like spacy and I cant sleep if I dont eat em.

[JAmanda]

I dont know but I have found that introducing more carbs has enabled me to sleep alot better- i think that is very important. I also dont believe that carbs are the big villian everybody makes thewm out to be- like i said i have recently lost weight from putting more carbs back into my diet. I think it all comes down to GI of carbs and calories in versus calories out. Has anybody read fit for life- very interesting talks about how animals lets say are either adapted to eating meat (carnivore ) or plants (omnivore or something likethat) their bodies are adapted to digest and function optimally on this food- yet humans eat eveything BUT we have the same digestive system as that of the plant eaters!!! I knowwhat you are probably thinking, what I am trying to say is eliminating all the carbohydrate in fruit etc and other plant foods is not the way to go! And yes I have battled with the big bad carb for so long now ( not having near enough) and consuming more protein. Now i have them I feel so much better and have been sleeping like a log and have so much strength for training. Dont remove carbs to lose weight- Yeah I have seen body builders cut down for competitions with protein diets no carbs, and once finished they balloon- some can put on 5-6 kilo or more in a weeek- im sorry but this cant be good on your body. Lifestyle and balance is where it is at- I find it alot more conveniant when your in a situation away from hometo have a fresh fruit salad than boil up 9 egg whites. I dont know maybe I am wrong but thats whats working for me. And I think for me health, balance and sleep is more importnt especially when having an obsessive behaviour as it is!!!

[Emma-Leigh]

Just read this. It was a link posted in one of the other forums but just incase you don't see it I think both you and Amanda would benefit from reading it:

http://river-centre.org/StarvSympt.html

[JAmanda]

Hey thanks emma that was amazing- and so true, restricting calories is so bad isnt it. The bit that I found so interesting was the fact that they felt like they didnt need sleep- exactly how i was feeling. I honestly could function on very little sleep.Thanks emma

[Emma-Leigh]

Originally posted by JAmanda
Hey thanks emma that was amazing- and so true, restricting calories is so bad isnt it. The bit that I found so interesting was the fact that they felt like they didnt need sleep- exactly how i was feeling. I honestly could function on very little sleep.Thanks emma

You are welcome :)

It is good to see you back with us Amanda and I am really, really glad that you have started to listen to your body and you are feeding it what it needs.

Everyone is different - if you are responding well to the new diet then stick to it ok! :)

[gallerygurl]

Well. Emma, that was some good reading ..thanks for that link. Am I right or wrong in saying that this article was saying that only on a refeed was there a significant increase in BMR and on a general increase in cals there was not???
Anyway , I dont know if I can handle taking anytime off yet..I might freak out.
Weird qusetion... If I wanted to lose muscle would dropping my proein be a good way to do it??? Maybe I should do this and drop the protein to less than 1 gram per pound of Body weightt...
Now saying I want to just wondering if this would happen.

Going to have a high carb high cal day today. I finally slept last night after I had 2 hrs in 2 days !!! I am insomniac sometimes. Lo carbs dont help so tonight zzzzzzzzzzzzzz for me!!!

[gallerygurl]

here is today:
AM CARDIO - 45 min

meal 1 - 3/4 cup egg whites
sweet potatos

meal 2 - 1 cup ctg cheese
sweet potatos

meal 3 - 3.5 oz chicken breast
sweet potatos
1/2 cup vegis

GYM SHOULDERS ABS 45 min

meal 4 - 1/2 cup oats
1 cup vegis
tuna
1/4 cup soymilk

meal 5 - ctg cheese 1 cup
green beans
almond butter

total - 1365 cals

[mirror]

Dear Sweet Potatoes
Was that your carb up day?
love
Oatmeal XXX

[gallerygurl]

lol- no i freaked out my my carbs ended up being 110 grams counting my ctg cheese

[JAmanda]

What is wrong with that- thats like around 40% of your intake- no wories

[Emma-Leigh]

Originally posted by JAmanda
What is wrong with that- thats like around 40% of your intake- no wories

Hee heee.. She was TRYING to have a 'carb up' day - about 1800 cals with a ratio of 50 carb: 35: protein: 15 fat...

1300 cals and 40% carbs falls a little short!!

:)

Don't worry about it gallerygurl - try again in a few days... You'll get there! ;)

[gallerygurl]

hee- hee I will tomorrow or Thursday!!
I didnt do cardio or anything but dance practice for 1 hour today because I got a flu shot yesterday and I felt like C-R-A-P today for some reason.

meal 1 - chicken breast
25 grms sweet potatos

meal 2 - scoop of whey


meal 3 - 1/2 cup dry curd ctg cheese (yes Im trying it again )
25 grms sweet potatos

meal 4 - chicken breast
1 1/2 cup green beans
1 tbsp almond butter

CARDIO 30 min..
dance practice 1 hr

meal 5 - fish
vegis w/ potatos mixed in
3/4 cup ctg cheese

total= 1100 cals

[Emma-Leigh]

Originally posted by gallerygurl
I got a flu shot yesterday and I felt like C-R-A-P today for some reason.

Yup - the flu shot will do that to you. It should only last 24 to 48 hours.

total - whoa way to low under 1000... ummm Ill eat more any suggestions??

Hmmm.. not a lot of carbs this day - what about a big warm salad with baby spinach, tomato, mushroom, steamed broccoli, zucchini, celery etc with some tuna and 1/2 cup chick-peas thrown in?

Or an egg-white omlette with some dense rye-grain sourdough and some steamed vegetables?

Or a peice of salmon with some rice and a salad?

[gallerygurl]

See my edit above ....
Ended up oding cardo and eating a little more. No appetite cause of that darn flu shot!

[gallerygurl]

today - weighed 124 this AM
TOMORROW IS A HIGH DAY!!!!CALS UP !!!
meal 1 - sweet potato
chicken breast
1 cup cucumber
3 strwbrries

GYM LEGS and CARDIO 30 min..

meal 2 - 1 cup ctg cheese dry curd:)
sweetpotato

meal 3 - chicken breast
1 cup vegis
1/2 cup applesauce

1 HR DANCE PRACTICE

meal 4 - 1 tbsp almond butter
1 cup soymilk
1 .5 scoops of whey
3 strawberries

meal 5 - 1 whole egg
1/2 cup egg whites
1 piece soy cheese
1/2 cup milk
1320total

GOD I WANT CARBS!!!!!!!!!!!!!!! I cant wait til tomorrow..

[gallerygurl]

ok well I ended up eating 25 more gram of carbs because I couldnt sleep... Maybe I shouldnt have an up day yet???
PS>>> I cant have one on FRi- or Sat- cause I have to performances with my dance team and I dont want to be bloated..

[Emma-Leigh]

Originally posted by gallerygurl
Maybe I shouldnt have an up day yet???

Congratulations on hitting 124! :) Slow and steady wins the race! You are doing so well girl - I am proud of you! How are you feeling?

hee heee... At the rate you are going you are never going to have a 'cal up' day! ;) Do you FEEL like you need a cal up/carb up day?? If yes - then have one!

If not, then, if you are worried about your dance performance then continue to eat at about 1400 cals for the weekend and consider a carb up day on Sunday...

[gallerygurl]

I feel like crap but I dont know if its from my flu shot!!!
I weighed 124-125 again bounced back and forth :(
Probably because I ate the 25 grams of carbs tho late last night before bed..
I felt this strange feeling I get in my body and I dont know if its me being weak minded or what. Its like I feel like I NEED CARBS not like a craving for sugar or anything like that- like no matter how many chicken breats I eat it wont feel like Ive ate yet until I have carbs?!Does that make sence?? Kind of shaky - empty feeling?
I never used to eat carbs I dont see what the problem is???
Why cant I cut them down for a few days!!!!
god what a wus I am -

[gallerygurl]

today -
CARDIO AM 45 min
meal 1 - 1 cup egg whites
sweet potato jar
meal 2 - 1 cup dry curd ctg cheese
sweet potato jar ( didnt eat all of this meal )

GYM BACK

meal 3 - chicken breast
1.5 cups vegis
avocado slices

meal 4 - 1 cup whipped ctg cheese w/ splenda (damn that was ssooo good taste like cheesecake)

meal 5 - 1 whole egg
1/2 cup whites
1/4 cup ff cheese
avocado slices

maybe ill add some vegis cause im barely at 1000??? whats wrong with me lately - I feel tired, run down no appetite either??

[gallerygurl]

Ok here was today- bad cause I felt like crap again-
I think I really need an UP day...
I ended up eating a little more cause I felt soooo jittery-
have been VERY INSOMNIAC this week.

meal 1 - protein bar 2 carbs

meal 2- 1 cup applesauce
tsp almond butter
chicken 4 oz

dance performance 2 hours

meal 3- 1 hour into performance felt as if Iwas about to faint
during break: banana
small piece of candy (before someone found my banana!)

meal 4- chicken breast
1.5 cups vegis
soymilk 3/4 cup

meal 5 - 2 slices rye sprouted grain bread
1 cup milk
4 oz lean ground beef burger
soycheese slice
TOTAL 1600 cals

Oh my diet was all over the place today - I know it wasnt the best i feel soo bad about the bread and the banana and the candy jolly rancher but I felt so shaky and ****ty . My fault.
"sigh" oh well. I feel better now any way!!

[gallerygurl]

ok I finally think Im back to normal. I feel better today -
It was real snowy and yucky yesterday here and i did absolutely nothing I ate like total **** lots bad carbs and I feel soooo much better today.
I started having panick attacks again this week and went to bed feeling really uneasy mentally.
But I woke up happy and revitalized and energetic. I finally got a full nights sleep and didnt wake up once! My lungs feel alot better (Iam asthmatic) and they were feeling weird all week too.
Basically I feel like the rest day and eating did some good.
I dont know if Im gonna work out today because its Sunday and I want to be ontrack and schedule so if I take off today it will be 3 days in a row and it might do me some good. My head is telling me to go low carbs today an my sensible thoughts are telling me that i was real worn out this week and I need a rest !
I remember watching this class at the gym this week and it looked so fun it was a cardio funk type eal, but I thought I just have no energy to do something like that . If youve got to force yourself to get something done because your just achy and sore and tired and weak everywhee doesnt that say somethin?? Maybe I was overtrained . I dont know I had just forgotten how much energy I didnt have !!

[mirror]

gallery
IMO ...
no energy = CARBS TOO LOW
eat carbs to make you feel like you can do stuff, i.e. like live, sleep ...
too few carbs = ILLNESS, FATIGUE, DEPRESSION, INSOMNIA, UNIDENTIFIED 'MALAISE'.
-- in my experience ...

[gallerygurl]

I know I know you are right Mirror I just got so sick of staying at the same weight. you know???

[mirror]

I do know. I just read your little - er- conversation - with Buggeroff on the losing fat boards ... tee hee, nice one girlie'

[gallerygurl]

I know I was a firestarter today he he ..

[gallerygurl]

ok Ive come up with a plan what does everyone think??

mon 45-60min am cardio
weights : shoulders and abs
carbs 1 grm per pound / cals 1300 to 1400

tues no carbs no workout (ahhhh!!!)


wed 45-60min am cardio
weights : legs or back and abs
carbs 1 grm per pound/ cals 1300 to 1400

thurs no carbs no workout (ahhhhh again!!!)


fri 45-60 min am cardio
weights back or legs and abs
carbs 1 grm per pound / cals 1300 to 1400

sat am cardio
pm dance practice 1-3 hrs
carbs 1 grm per pound /cals 1300 to 1400

sun maybe cardio??? HITT??
High day 1800
over 150 in carbs+


what do you think???

[gallerygurl]

Emma whera are you girlie - I need your genius advice!!!!

[mirror]

what kcal are you thinking of eating for no carb days?
one high carb day per week following days and days of kcal/carb restriction = metabolic meltdown?
why are you not confident of following the Low No Hi sequence as outlined in the carb cycling article?

[mirror]

I think the plan as you have it down cd put you into 2 severe of a calorie deficit

[gallerygurl]

Im just on a weird schedule and I cant be bloated on Fri Sat... Most of my dance performances are on the weekend.
So, I dont want a high day then..
Maybe high Sun and Thurs or Wed...

[Emma-Leigh]

Hey Girl,

Sorry about not posting sooner - I am in the process of moving at the moment and it is really hard o get to a computer! (Removal people are not going to be delivering my stuff for another few days... **grumble** ment to be here yesterday... **grumble**).

Anyway - I am not sure about this routine.... I think that maybe, due to your need to be non-bloated on Friday and Saturday, consider keeping Sunday as a re-feed day... Then, depending on which way you want to go, either do a carb cycle such as:

Sunday
- refeed (50% plus of carbs, 1800 cals)
- HIIT

Monday
- Moderate day (40% carbs, 1500 cals)
- Legs and cardio

Tuesday
- Low day (30% or less of carbs, 1300 cals)
- No workout

Wednesday
- High day (50% plus carbs, 1800 cals)
- Cardio and weights

Thursday
- Low day (less than 30% carbs, 1300 cals)
- Cardio

Friday
- Moderate day (40% carbs, 1500 cals)
- weights (no cardio)

Saturday
- Low day (less than 30% carbs, 1300 cals)
- Dance


Or -
Monday
- Refeed (1800 cals, high carb)
- Legs
- Cardio

Tuesday
- Low day (less than 30% carbs, 1300 cals)
- cardio

Wed
- Moderate (40% carbs, 1500 cals)
- weights
- cardio

Thusday
- Low day (less than 30% carbs, 1300 cals)
- rest

Friday
- Moderate plus (50% carbs, 1500 cals)
- weights
- cardio

Saturday
- Moderate day (40% carbs, 1300 cals)
- dance

Sunday
- Low day (less than 30% carbs, 1300 cals)
- rest

In the second one - it means that your re-feed is on your legs day (good workout day for your higher food intake) and the Moderate plus day is a 'semi re-feed to give you a little more carbs in that day)...

I don't know - it is a tricky one...

What are you leaning towards?

[playmaker]

Today i downloaded a new book of Lyle McDonald's "the ultimate diet 2" it has to do with carb cycling, mass gaining and fat loss it's a 6-8 weeks program with full trainning and nutritional details, i found it very interesting and i'm thinking to give it a try, not to mention that it doesnt contain a lot of cardio only 3 moderate amounts of cardio (30-60mins) every week and 2 rest days. At carb-up days u must eat a huge amount of carbs and u are also allowed to have some junk food! Gallerygirl when i read the book i thought about u maybe it's a good idea to read it and decide if u want to try it, if so pm me. Emma have u read this book what do u think??

[gallerygurl]

Yeah, Ive heard about that diet!!
It sounds really well planned out from what I remember!
Good luck and I will Pm you and see how its going soon.
I met with my trainer for the first time today and I dont know if I liked it very much..
Her diet for mr added up to a very low cal amount -
meal1 - 1/2 cup oats
1 cup egg whites

meal 2- Post workout/ MRP
25carbs/25prtn

meal 3- 4oz.prtn
1/2cup sweet potatos
1 cup vegis



meal 4 - 4 oz prtn
2 cups vegis

meal 5 - 2 scoops powder whey
What do you guys think of this diet???

[mirror]

words fail me (almost). that is at best 1100 calories. Starvation city. did she ask about your current diet?

[imperfectly_lou]

Absolutely ridiculous.... I'm sorry gallerygurl but all that is going to do is leave you feeling weak and looking pale and gaunt.

[gallerygurl]

No she didnt ask me about my current diet!!
I asked her about this diet - I questioned the cals and she said
6 oz. chicken had 300 cals. Is this true??
She said she never counts cals this is what she eats.
I wont follow this tho.
EMMA -
What do you think of this??

MON _WED _ THURS
weights cardio and 1600 cals with a 40/40/20 split

TUES _FRI
cardio only
1300-1400 cals with less than 40%carbs

SAT
off
1400 cals less than 40%

SUN
refeed high day 1800-2000 cals 50%carbs


OK HERE IS TODAY:
meal 1 - 1/2 cup oats
1 cup egg whites
1/4 cup strawberries

meal 2 - 4.5 oz chicken
sweet potatos
avocado slices

meal 3 - 1 3/4 cup green beans
prtn shake (30grms)
sweet potatos
avocado slice

meal 4 - 1/2 cup black beans
4 oz chicken

meal 5 - ground beef 4.5 oz xtra lean
2 cups vegis

1500 total

[imperfectly_lou]

6oz of chicken = 180g chicken

I usually work on 100g = 110calories, give or take a little

so therefore 180g = 200calories

[Emma-Leigh]

Hey!! How are things going? You have been a little silent lately so I just thought I would write and see if you are still ok.

Have a good holidays anyway - relax, recoup and enjoy!

:)

[gallerygurl]

Ive been going through alot lately guys. My weight is between 123-124.
My diet has been all over the place.Emma did you read the thread
in the female dieting section?http://forum.bodybuilding.com/showthread.php?s=&threadid=200998
I was wondering what you think of this...

[Emma-Leigh]

Originally posted by gallerygurl
Ive been going through alot lately guys. My weight is between 123-124.
My diet has been all over the place.Emma did you read the thread
in the female dieting section?http://forum.bodybuilding.com/showthread.php?s=&threadid=200998
I was wondering what you think of this...

I hope things are going ok girl... :( Nothing too serious I hope!

Congratulations on 123-124!! Woo hoo!! That is excellent! :D Slow, but steady progress girl! You should be proud of yourself!

I just took a look at that thread... hmmm.. as far as i can see, this diet:

****************** Sample Daily Diet***************

Calories Fat Carbs Protein

Meal 1
1/2 Cup Oatmeal 150 3 27 5
1 Cup Skim Milk 70 0 12 8

Meal 2
EAS Low Carb Protein Bar - Chocolate Brownie Flavor
210 5 18 25

Meal 3
Boneless Skinless Chicken Breast
220 2 0 46
1 Cup Brown Rice
181 0 41 1

Meal 4
3 oz Chunk Light Tuna in Water
150 1.5 0 25

Meal 5
Boneless Skinless Chicken Breast
220 2 0 46
8 oz. Frozen Oriental Vegetables
66 0 11 2
Flax Seed Oil - 1 Tbsp
130 14 0 0

Meal 6
Apple 80 0 20 0

Daily Totals 1477cal 27.5g F 129g C 158g P

*************************************************



Is not all that good... Specifically - my complaints are that:
1. it doesn't have enough healthy fats
2. The meals are not balanced (either in macronutrients or size)
3. Not enough real food
4. the calculations are slightly off too (since when was 3 oz of tuna 150 calories?? Plus - 25g protein + 1.5g fat = 113 cals, not 150 cals)..

The overall calorie level is not too bad - maybe a little low (1200 cals is DEFINATELY a little low, but 1500 cals is not too bad for you... Also, as you are doing REALLY REALLY well on 1600 cals I see no need for you to lower your cals more significantly. Not when you could try some carb cycling etc instead which will help maintain your metabolism more than calorie cutting)... The ratio is also not too bad (I always aim for about 40-50% carbs, 35-45% protein and 15-20% fat)...

But, for example, some meal issues I have:
a. Meal one is lacking a good source of complete protein. Sure - milk is great as a protein/carb but I would not use it as a soul source of protein in a meal. So I would at least drop it to 1/2 a cup and add some cottage cheese or eggs. It is also a pretty small meal (esp. when compared with lunch and dinner) and you would benifit more from increasing it a little.

b. Meal two could easily be a real food meal - no need for bars. A medium apple, 1/2 cup cottage cheese and 1/3 oz of almonds would serve the same calorie purpose, fill you up more and be much better for you...

c. 1 cup of rice is an awfull lot of energy dense carbs all in one go (1 cup is usually about 45g carbs)... I would stick to something like only 1/2 cup rice (90 - 100 cals, 20-23g carbs, 1.5g protein) or the equivalent of carbs (eg: about 4 oz sweet potato) with 4 oz chicken (120 cals, 25g protein, 3g fat) and a big green salad.

d. Besides the calculation error (100g tuna is usually about 110 cals, 25g protein, 0.5 - 1g fat and 3 oz = 90 cals - about 22g protein, 0.5g fat) I think that you could hardly call this a meal... I would add something to it - A salad with 3 oz tuna (90 cals), vegetables and a handful of walnuts or almonds would be better...

e. This is an ok meal - but it is a HUGE/calorie dense meal when it could be decreased slightly to help balance your other meals.... Also, why add flax oil when you could have salmon or another form of whole food? Salmon provides you with the essential fats like DHA and EPA as well as ALA (while flax oil only provides you with ALA). I would make it something like 150g salmon steak (160 cals, 30g protein, 7g fat) and some steamed vegetables.

f. The apple is ok as part of your diet (although it would be better in your second meal) but you would probably benifit more from something like some cottage cheese, almonds/walnuts and berries (with or without a little fat-free/sugar-free yoghurt). This would give a complete protein and some healthy fats as well.


Personally, I think your current diet has been looking really good. Also - Have you tried the cycling yet (you would notice a difference in as little as 2 weeks if you have started and it was going well)? You may just need a few weeks of cycling to get your body guessing a little more and to speed things up a little...

What did you think of it?

[gallerygurl]

i havent done a very good job on my diet lately...
Ive been goin through so much stuff like the end of a six year relationship. Im moving next week too. So this past month has really been a struggle for me. I will start cycling probably after this weekend . X mas it gets kinda hard with my family.
The only thing is that I find it really hard to get lee than 100 grams of carbs lately for lo days. I feel sickly and shaky.
I have had a hard time either not being able to eat or eating total crap .
The funny thing is , I have got so many compliments lately at the gym from people going "your body has completely changed..whats your secret"
could it be I was too strict? Maybe the high days of crap sped up my metabolism...
I dont know, my workout totally changed too.
I have been staying about 124 but Im back down between 3-5 in my size.
Emotionally its been hard to be so structured with this change of life. Me moving because of it and everything I feel like a cow because I havent been controlled enough at all. Oh I dropped most dairy out of the diet too. You know what though I kinda feel like it makes me binge because cottage cheese was my favorite diet food.

[gallerygurl]

this is so funny the dog got mad at me for messing up her hair!- he he

[playmaker]

lol nice hairdressing

[gallerygurl]

ok so I will put a few pics of me performing with my group..

[JAmanda]

Those photos look great- you are definately not fat, whatever you do donot give up the eating- I know tis setting yourself up for failure. I am back into it now after my experiment which didnt go as I expected it to. Back to more low gi carbs and protein, I read the blood type diet and apparently i am suppose to live on the protein rather than high carb low protein!!! So keep it up girl you look great.

[playmaker]

lol are u serious? Where is the fat? i can't see any fat girl, come on dont be so hard with urself. U have to see me lol, i gain 6 kilos and i'll continue bulking until the end of january... Amanda where have u been ? Protein rules! I have 200-250g daily :D

[gallerygurl]

well thats what Im saying these are from last year (except the one from x mas)
I have to put up some new body ones but Im moving this week and I want to get my body back to normal after a month of my diet being all over the place .. give me a couple weeks before I post my pics and you can make a better judgement of my physique nowadays..

[imperfectly_lou]

You are absolutely gorgeous, and i really do mean that. You have a fantastic figure!

[gallerygurl]

I think you guys are thinking that I look like this now...
I have gained weight since these photos..
I have to post new ones but I will do it when I get brave enough in a couple weeks.
Thanks for all the compliments everyone you guys wouldnt think that if you saw me now though.

[Emma-Leigh]

Originally posted by gallerygurl
here is one from x mas yesterday...I had to white my sweatshirt out...
so I will put up some new body pics so you all can see how fat Ive became since the ones last year.. I dont know how long Ill keep any of my pics on here ..

I like this one in the sweat shirt the best :) - I have never liked bikini's!

You look fabulous girl - and I am not refering to the piccies of 'your former self'. You have an amazingly beautiful face and even if we can not see the rest of your body - your slender face gives away the fact that you can not be holding 'extra' weight on the rest of your body.

Don't be so negative about yourself for 'having a few extra pounds on the scales'! Hell - your health is more important than a few numbers and if those pounds represent more sexy muscles then what is the problem!! :D

Be proud of yourself for being healthier, fitter and more 'buffed' than you were.

[gallerygurl]

thanks everyone for all your comments... Im taking theseb off now.. Im moving so I dont know when Ill have access to my PC ... Illl see you all soon!

[gallerygurl]

hi everyone Im using someones computer to say hello!
I will be getting my internet up and running any day now...
As for me...
Im down to 120-122 pounds Im back in all my old clothes but they are still a lil tight..
I cant wait to catch up . Bye for now!!

[Emma-Leigh]

Hey Girl - I was wondering how you were going! :)

Congrates on the weight loss - Woo hoo!! You must be looking and feeling great! :D

Hope to see you back soon!

[gallerygurl]

ok yay!!! I have my internet again!!!
Ill write more a lil later.