Miamituscani's Journal - NO MORE YOYO DIETING

[Miamituscani]

20 5'4
2003: I am guessing 160/165?
Sept 2004 Before Weight Watchers: 150
WW March 2005: 128
August 2005: 123
Novemeber 2005: 145 BF 37%
December 2005: 145 BF 34%

As you can see I AM A YOYO DIETER!!!

When ever I have the diet now down packed and I can't get the exercise right, or via a versa. WW really worked for me, but I know I will never been able to reach my fitness goals with just WW. I hired a trainer over 6 weeks and love it, but once again I lost with the diet! So this is a new beginning (once again).

January 3 - 17 = I am plan on doing the Core Program of Weight Watchers so I can get back to eating clean. But I have no idea what I should do after that??? CAL??? PROTEIN??? FATS??? CARBS???

Split: Monday Legs/Wednesday Upper/Friday Total Body
Cardio: 1 Mile Tuesday/Thursday/???

[Miamituscani]

Food Name Servings

Whey Protein 2 serving 220 5 6 38
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat 1 cup 86 0 12 8
Banana, raw 1 medium (7" to 7-7/8" long) 109 1 28 1
Chicken, breast, with or without bone, broiled, skin not eaten 3 medium breast (yield after cooking, bone and skin removed) 795 17 0 150
Rice, white, cooked, glutinous 0.5 cup, cooked 84 0 18 2
Bread, sour dough 1 medium slice (4-3/4" x 4" x 1/2") 69 1 13 2

Total Calories
1362 24 77 201

I really need to get those cals up, but I am working on it. Does 77 grams carbs seem a little high???

All I can remember is:

Squats:
12 x 90
12 x 90
10 x 115
10 x 125
8 x 135

[Miamituscani]

Assisted Dips
15/15/12/12

Machine Bench Press
15/12/12/10/10

Incline Bench Press
15/12/12/10

Bent-Arm Dumbbell Pullover
15/15/12/12

Assisted Chin-Up
15/15/12/12

Bent Over One-Arm Long Bar Row
12/12/10/10

[terracotta]

that 77g is carbs? or is that a typo? I've read that your brain needs around 150g/day to function properly... for the cals, I'd recommend making sure you get in a min of 30g fat, 150 g carb (net carbs - after subtracting fiber), 150 protein, and then depending on how high you want your cals, add in things from there.

[Miamituscani]

Originally Posted by terracotta

that 77g is carbs? or is that a typo? I've read that your brain needs around 150g/day to function properly... for the cals, I'd recommend making sure you get in a min of 30g fat, 150 g carb (net carbs - after subtracting fiber), 150 protein, and then depending on how high you want your cals, add in things from there.

Thank you so much. Have no idea what I am doing idea what I am doing. I was checking out that newbies thread you made and was thinking about going on a diet like this:

http://www.bodybuilding.com/fun/kelly3.htm

[terracotta]

Ok, that is a carb rotation. I have never tried it, I don't really think it is necessary unless you are quite close to your weight target. You could benefit from a simple calorie rotation.

If I take my previous suggestion:
30g fat, 150 g carb (net carbs - after subtracting fiber), 150 protein.
I come up with 30*9+150*4+150*4=1470 cals

I'd take that as your minimum, and do that on non weight training days, and then on training days eat a bit more, and have 1 day a week as a refeed day (where you eat at maintenance or slightly above).

I posted new links in that sticky - at the bottom - that I found really helpful in planning my diet.

[Miamituscani]

Once again terracotta thank you so much for you help. I will continue to do research to help with my diet. Today is on off day to I will do my best to get to 1470 cals.

Well I had a stressful day yesterday, I found my car like this:
http://i5.photobucket.com/albums/y17...i/DSCF0061.jpg
on Tuesday morning so I have been trying to work things with my insurance company. To say the least I only ate at 1,000 cals yesterday, so it wasn't a good day.

[terracotta]

on the car..

I'm happy to help on the diet

[Miamituscani]

It is completely unbelieveable, I know! Well now I should get a new one!

[Miamituscani]

Not Perfect but much better, 1483 between 5 meals!

Calories Eaten Today
Total: 1483
Fat: 246
Saturated: 90
Polyunsat: 38
Monounsat: 80
Carbohydrates: 492
Protein: 657
Alcohol: 0

Cals 1483
Fat 27
Carbs 147
Protein 164