New Challenge "28 days of eating clean"

[12weekhardbody]

Gonza, I am only 5'3.5" and weigh (on a good day lately) 121. In December for 2 weeks I ate about the same number of carbs as you are having. I weigh a lot less than you and could not function mentally. I don't know how you are able to move much less workout on only 55 grams of carbs. I am sure that there is another way for you to lose fat?? I am not sure WTF that would be but the diet that you are on SEEMS (?) like one for somebody wanting to do a competition. Just a thought...good luck.

Originally Posted by gonzagadukefan

I am considered a "newbie" (12 months or less) to weightlifting, bodybuilding, etc. I will do days eating clean, but I am on my rest week. From all the advice on bodybuilding/fitness sites everyone says to take about a week off every 3-4 months.
I just came off my mass program and will be starting my cutting program on Feb. 9th. I'm 6'5", around 270, with a bodyfat of around 33% (going down from what it used to be). I am fortunate enough to work in the same organization as a former state bodybuilding champ who's wife is a figure competitor. Here is the diet he has me on now since I told him I was going to start my cutting:

6:00 Weights w/20 minute cardio session
8:00 Six whole eggs w/Olive Oil (around 1 Tbs.)
10:00 Two scoops Protein Drink w/25 almonds or 1 Tbs. natural PB
12:00 Same as 10 am
1:00pm 30 - 40 min. Cardio
2:30 Eight oz. chicken breast w/spinach (about a cup or two) w/Olive Oil.
5:30 Eight oz. Fish (salmon or tilapia, or flounder, or cod, etc.), salad and Olive Oil.
8:30 Two scoop protein drink w/25 almonds or 1 Tbs natural PB.
This diet comes out to around 2800 cal's, 155 g's natural fat, 55 g's carbs, and around 305 grams protein.
I also drink a gallon (or close to it) of water a day.
On Saturday (or one day of the week) he advised me to eat whatever the heck I want in order to reset my metabolism.

The two weeks I have been on this new diet (I hate that word) my belt notch has gone down about one notch.


My weights are one body part a day with three exercises per body part with 3 sets x 8-12 reps. It takes me about 40 minutes on average to complete my weights.

The reason I'm posting this here is because I like to get different opinions and he is not available all the time for every question I have-busy guy you know.

Question: Should I increase my reps to cut as I feel my cardio is o.k.? Wednesdays I usually take off, but have started doing cardio on those day (morning and afternoon). What is the 5x5 program? In other words what is the best thing to do to cut/"shred"? Since my bodyfat is at 33% I want to get it down to 20% by June 1st-is that reasonable?

[Alex150]

Ok I am struggling with the remembering to eat part!!! How do you guy/gals remind urselves to eat every few hours...I think I am fine till lunch, meaning..I eat @ 8am...10.30am...then between 12.30-1pm..and then I forget to get feed in the afternoon and/or before I go home a meal/snack?? Any suggestions??


THANKS....

P.S. and must I eat as soon as I wake up? I wake up @ 6am but I am busy getting ready for work..or getting my daughter ready for school.

[bodybytwa]

Originally Posted by Alex150

Ok I am struggling with the remembering to eat part!!! How do you guy/gals remind urselves to eat every few hours...I think I am fine till lunch, meaning..I eat @ 8am...10.30am...then between 12.30-1pm..and then I forget to get feed in the afternoon and/or before I go home a meal/snack?? Any suggestions??


THANKS....

P.S. and must I eat as soon as I wake up? I wake up @ 6am but I am busy getting ready for work..or getting my daughter ready for school.

If you haven't been eating every 2-3 hours and you start, your body will tell you when it's time - you will get hungry. But remember, these are small meals, not your typical 3 squares.


I ate clean today! That's 2 in a row. I made brownies for hubby and really had the urge to eat the batter as I usualy do. So yummy. But I didn't. My body doesn't need it.
B: ww english muff with nat pb; coffee (had dentist appt right after I took kids to school)
10:30: protien pancake with blueberries
2pm: bit of cot cheese before w/o
3:30: whey shake w/soy milk, banana, strawberries
5:30: grilled pork loin chop, broc, sweet pot
10pm: cottage cheese with gala apple

I even got in 45 minutes of lifting - upper body.

[gonzagadukefan]

Originally Posted by 12weekhardbody

Gonza, I am only 5'3.5" and weigh (on a good day lately) 121. In December for 2 weeks I ate about the same number of carbs as you are having. I weigh a lot less than you and could not function mentally. I don't know how you are able to move much less workout on only 55 grams of carbs. I am sure that there is another way for you to lose fat?? I am not sure WTF that would be but the diet that you are on SEEMS (?) like one for somebody wanting to do a competition. Just a thought...good luck.

I know what you mean, because I have dieted (when I didn't know any better) w/out carbs and I had the headaches, fatique, etc. However, the guy that turned me on to this (state champion bodybuilder who also advises his figure competitor wife) told me it's in order to lose fat, replace the carbs with natural fats. The first week would be tough but after that I would have tons of energy. To my surprise he is "exactly" correct. I have more energy now than before. There is one day out of the week (carb reload day) where I eat whatever I want, you know the cheat day. It has been working so far. Thanks for the reply

[bodybytwa]

I know this is off topic, but if you have a few minutes, please go here http://forum.bodybuilding.com/showth...#post282850291 and vote for me. I am picutre "F" and it would be wonderful if you give me 3 points. You have until Feb 8th. Thank you!!!

[Lesliejbm]

Originally Posted by Lesliejbm

I'll post my photo's Feb 5, 2009.

This is my diet..
Meal1. 7AMone whole egg w three egg whites w/green peppers onion and diced tomatos...shake made with Oats Whey.
Meal 2.10AMProtein shake (2scoops)w yogurt
Meal 3. 12PMDark greens 2/3 cups... baked chicken breast/ fish/ salmon/tuna/ tilapia...1/2 cup of brown rice...Or large salad w tuna or chicken breast 5oz.
Meal 4. 3PMProtein shake(2 scoops) 20/ 25 nuts
Meal 5. 6PMSame as meal 3
Meal 6 9PM Casein Protein shake(2 scoops) w yogurt
I'm back drinking a gallon of water...8oz crystal w lunch and dinner...
Cardio 5x's a week
weight training 3x's a week
Evening cardio walk 3x's

[atray87]

How are you guys doing? I am so behind with posting my pic.. I took it a couple of days ago so this weekend I will be on it. Yesterday was my first workout after being ill... I did legs and warmup/cooldown on the stair climber. My legs are so sore today in a good way.. but yesterday the cardio was awful... I guess my lungs are still not quite up to speed yet ! I cannot go back to running anytime soon... which makes me sad so I will just do the stair climber and elliptical until I get fully back to my old self! Tonight I will do back/biceps then 30 min on elliptical.. if my lungs let me

Great job everyone!!!!!!!!

[bodybytwa]

Originally Posted by Lesliejbm

This is my diet..
Meal1. 7AMone whole egg w three egg whites w/green peppers onion and diced tomatos...shake made with Oats Whey.
Meal 2.10AMProtein shake (2scoops)w yogurt
Meal 3. 12PMDark greens 2/3 cups... baked chicken breast/ fish/ salmon/tuna/ tilapia...1/2 cup of brown rice...Or large salad w tuna or chicken breast 5oz.
Meal 4. 3PMProtein shake(2 scoops) 20/ 25 nuts
Meal 5. 6PMSame as meal 3
Meal 6 9PM Casein Protein shake(2 scoops) w yogurt
I'm back drinking a gallon of water...8oz crystal w lunch and dinner...
Cardio 5x's a week
weight training 3x's a week
Evening cardio walk 3x's

IMO - too many shakes - over half your diet is shakes.

[girlstarbuck]

Originally Posted by bodybytwa

IMO - too many shakes - over half your diet is shakes.

I am an extreme newbie, just started Jan 1.

I am eating clean all the time as cheating sends me into cravings.

I, too, rely on three shakes a day. It is the only fast way I can get the extra meals in and be sure I am getting all the nutrients needed. Plus they really fill me up.

Is this bad for me? How many shakes can I use?

I work with weights 3x per week and cardio 5 x per week.

I love all the ideas and information on these threads...very helpful.

[bodybytwa]

No one has posted since Thursday?

I ate clean until Friday nite. Had company over and had a bit of pear upsidedown cake. Oh, and red wine. A bit too much maybe b/c Saturday's headache was a killer! I haven't had one like that in a long time. Must have been dehydrated. And then I did something to my left lower back and couldn't sit down with out crying. Man that hurt way too much. That lead to a stress headache (after the am one was gone). My left shoulder/neck muscles were like piano strings. I ate horrible b/c nothing sounded good.

So that brings me to Sunday. I ate cleaner. Made cookies Sunday nite for the fam's lunches this week and HAD to test the dough. And retest it too! Then the cookies needed to be tested. Yummy!

OK, no more cookies. My body doesn't need them anyways. On to clean eating and doing my "chores."

[12weekhardbody]

Today starts my 8th day of clean eats. I didn't workout over the weekend. I did 5 weight training sessions last week and 4 days of cardio. My goal was to get in 6 cardio days but I didn't meet it . It will be my goal this week. I was going to train only my chest this morning but decided to superset each chest exercise with a leg (arse concentration). I did 1 full hour of weights lifting heavy on the chest and lighter on the legs (I have a f'ed up knee).

Hope everybody else is doing good. I do know that some of you have already had cheat meals or foods. And me being the ****ing rule police (I don't know why I am like this..sorry) I must let you guys and gals know that you must start your 28 days over . FYI I'll be here for 20 more days if anybody wants me to aggravate the shoit out of them about challenge rules!!

[atray87]

hahaha I like that .. I will have my pics posted as soon as I find the cord to allow me to connect my camera to my computer.. I don't know where I put it!!!! Anyways I am not on point with the exercise but I think this week will be much better.. my lungs feel new again

[bodybytwa]

Originally Posted by 12weekhardbody

Today starts my 8th day of clean eats. I didn't workout over the weekend. I did 5 weight training sessions last week and 4 days of cardio. My goal was to get in 6 cardio days but I didn't meet it . It will be my goal this week. I was going to train only my chest this morning but decided to superset each chest exercise with a leg (arse concentration). I did 1 full hour of weights lifting heavy on the chest and lighter on the legs (I have a f'ed up knee).

Hope everybody else is doing good. I do know that some of you have already had cheat meals or foods. And me being the ****ing rule police (I don't know why I am like this..sorry) I must let you guys and gals know that you must start your 28 days over . FYI I'll be here for 20 more days if anybody wants me to aggravate the shoit out of them about challenge rules!!

I am signing you up for Cookie of the Month Club!

[Eighth_Day]

This is my day one and I am doing well so far today! LOL! I am so excited, and nervous. But this is doable.

[12weekhardbody]

Originally Posted by bodybytwa

I am signing you up for Cookie of the Month Club!

I would love to be part of this....just let them know that to send my first month in March NOT February! Happy belated birthday BTW! Did somebody get you cookie of the month as a present? :P

[bodybytwa]

Originally Posted by 12weekhardbody

I would love to be part of this....just let them know that to send my first month in March NOT February! Happy belated birthday BTW! Did somebody get you cookie of the month as a present? :P

No Cookie of the Month Club for me. Just my usual baking for hubby and kids' lunches/snacks. He has to have somethin' sweet during the day and I can't always be there I'm worried tho - we are out of choc chips! EEK! They weren't on sale last night when I went grocery shopping so I'll have to get creative.

[Alex150]

But hey this is day 2....and not even thinking about a cheat meal!

[atray87]

Hello peeps... yes your leader will have to start today.. I did not keep up with the exercise and the eating was not good so I will start today which will make my challenge end March 15!!! Keep working hard and if you had to start over I am here with you!!!!!!!!!!

[12weekhardbody]

I am with Atray...damn peanut butter and JELLY! I am starting over as well.

[thepointman]

Do grapes + a white bread roll (no, I didn't have a grape sandwich) count as a cheat snack? If not, I'm on day 9 of clean eating.

Though I know I won't be making 28, as I've already got an inevitable cheat coming up Friday. Though 1 cheat meal in 28 days isn't so bad, I guess.

[atray87]

Maybe we should do 2 weeks then one cheat meal then 2 weeks one cheat meal... I don't know??? I am not sure if the 28 days no cheat works for me.....

[gonzagadukefan]

Originally Posted by atray87

Maybe we should do 2 weeks then one cheat meal then 2 weeks one cheat meal... I don't know??? I am not sure if the 28 days no cheat works for me.....

I like the this better. By the way, I was told to have one cheat day a week, usually on Saturday or Sunday, and that there are two types of cheat days.

1) One where you eat more than you normally would but the food is all natural, e.g., higher protein meals, higher carb meals, higher fat, higher calories.
2) The other cheat day is when I can eat whatever I want, e.g., a junk meal cheat day. Ham and cheese omelletes, pancakes, burgers, soda, spaghetti, etc.

Obviously the first one is better, but does anyone do the junkfood cheat day. I do Just wondering if the junkfood cheat day really affects you, since I'm a newbie to serious weight training.

[atray87]

Honestly I do not believe in cheat days... devouting one whole day to eating junk food is kind of b.s to me..... maybe that is just me!! I had cheat days before and it just lead me to wanting more bad foods. I do believe in cheat meals.. one meal a week where you can eat whatever.. this helps a lot of people lose weight and it keeps you motivated for longer periods of time.

[12weekhardbody]

Originally Posted by thepointman

Do grapes + a white bread roll (no, I didn't have a grape sandwich) count as a cheat snack? If not, I'm on day 9 of clean eating.

Though I know I won't be making 28, as I've already got an inevitable cheat coming up Friday. Though 1 cheat meal in 28 days isn't so bad, I guess.

Grapes are clean . White bread? Not so much. That's why I started over. I had 1/2 a pb and j on white bread. Jelly + white bread= cheat snack.

[12weekhardbody]

Originally Posted by atray87

Maybe we should do 2 weeks then one cheat meal then 2 weeks one cheat meal... I don't know??? I am not sure if the 28 days no cheat works for me.....

I am down for this. But do recommend that we have confession time. It might help some of US (maybe just me) if we post the cheat meal. This will allow us to cheat but still stay within limits. It would be more humbling if EVERYBODY knew what we ate in the cheat meal? Any takers?

[gonzagadukefan]

Originally Posted by atray87

Honestly I do not believe in cheat days... devouting one whole day to eating junk food is kind of b.s to me..... maybe that is just me!! I had cheat days before and it just lead me to wanting more bad foods. I do believe in cheat meals.. one meal a week where you can eat whatever.. this helps a lot of people lose weight and it keeps you motivated for longer periods of time.

Thanks, having one cheat meal sounds more reasonable. After having a whole cheat day I would feel sluggish that next and the next morning. Sometimes I would even get headaches...ugh

[Fall13]

on my page

[atray87]

Yes I do like that idea of posting what we ate/drank!!!

[Anotherfling]

I've been eating clean to an ever increasing level of fanaticism recently. For several years I've eaten clean compared to the average person, but this year I have committed to it to a point I am eliminating everything unnatural from my diet, sans protein shakes for now.

I would really encourage a lifetime of eating clean if you can manage it. I think having 0 cheat meals makes it easier to keep eating healthy, especially if you have sugar cravings. When I used to have a cheat day and drink an energy drink or eat some ice cream or pizza, it's harder to eat well the rest of the week. I had pizza fairly recently instead of going hungry all day at a conference, and after eating nothing but healthy food for a while, I really didn't even enjoy it.

As of lately I've gone all the way, there are no items of food in my house that have multiple ingredients other than vitamins, protein powder, and organic sprouted grains bread. I went so far as to switch from canned black beans to dry, I have peanut butter that contains nothing but ground peanuts, etc. I'm cooking big batches of beans and rice, cooking big batches of chicken breasts, and freezing the extras, and making several days worth of salad using baby spinach apples, red bell peppers etc.

Since I keep several meals ready to heat up since I always make extras, it isn't to painful when I come home dead tired or don't have time to cook. When I have to eat out and there isn't a healthy menu, I ask for grilled chicken breast, steamed veggies, and a sweet potato or something similar. Since I'm buying chicken, brown rice, beans, and veggies in larger quantities, I'm saving some money on food as well which is nice.

The benefit to all this is even though I am eating the same amount of calories (I'm currently bulking up) they are from nutrient dense, healthy foods so I have to actually intake more calories than before or I stop bullking up and loose a little weight. I also feel better, I sleep poorly sometimes due to noise issues around where I live, and I used to drink a lot of caffeine and take pre workout drinks full of stimulants. Now that I'm eating so healthy, I drink one or 2 cups of coffee during the day, and have more overall energy than before, as well as sleeping a little harder.

Since I am eating a more alkaline diet with all the fresh and raw veggies and some fruit, as well eating more antioxidant rich food, and healthy fats from nut and vegetable sources, I feel like I recover slightly faster from my workouts. I'm lifting lighter than normal while rehabbing an injury, but I think it is really going to be more noticeable when I am trying to really push it again later on.

[atray87]

To Anotherfling.. when I grow up I want to be like you ! Wow you are seriously commited.. how long did it take you to get to where you are and what steps would you recommend to people who are at the beginning stages of eating clean?