Is my diet in check

[cadiddlehopper]

I only started 26 days ago,I checked my progress for the first time today and was a little suprised, I guess I expected better. I work out every morning
lifting weights and I do cardio 4 to 5 times a week and I have not been hungry, I am trying to figure out if I am eating too much or not enough.

NO Explode
meal 1 3 egg whites & 1/2 cup steel cut oats made with water
meal 2 4 oz fish (blue hake) asparagus
meal 3 BSN dessert shake
meal 4 Tuna fillet, green beans 2 rye crackers
meal 5 1 stalk celery with nat peanut butter

once weekly I eat Elk or beef but the rest of the time I only eat fish & chicken

[AmyJ]

Originally Posted by cadiddlehopper

I only started 26 days ago,I checked my progress for the first time today and was a little suprised, I guess I expected better. I work out every morning
lifting weights and I do cardio 4 to 5 times a week and I have not been hungry, I am trying to figure out if I am eating too much or not enough.

NO Explode
meal 1 3 egg whites & 1/2 cup steel cut oats made with water
meal 2 4 oz fish (blue hake) asparagus
meal 3 BSN dessert shake
meal 4 Tuna fillet, green beans 2 rye crackers
meal 5 1 stalk celery with nat peanut butter

once weekly I eat Elk or beef but the rest of the time I only eat fish & chicken

How did you check your progress? Are you looking at the scale, measuring tape, body fat percent? Also what are your goals? to loose weight or gain muscle? What is your pre/post workout nutrition like?

Even without the responses to those questions, it looks like you are not eating enough for the amount you are working out.

[Stefanogym]

where are the broccoli?
check your posture also..can u see how your humeral head is forwarded??
u need to balance the work on the horizontal plane and keep attention also to the rotator cuff

instead of using a shake..would be better real food..broccoli and lean proteins..
being in u i would eat broccoli at any meal to get more ripped

[IronMaiden1522]

Originally Posted by Stefanogym

being in u i would eat broccoli at any meal to get more ripped

Broccoli makes you ripped? Ok i better go and get some

[IronMaiden1522]

Originally Posted by cadiddlehopper

I only started 26 days ago,I checked my progress for the first time today and was a little suprised, I guess I expected better. I work out every morning
lifting weights and I do cardio 4 to 5 times a week and I have not been hungry, I am trying to figure out if I am eating too much or not enough.

NO Explode
meal 1 3 egg whites & 1/2 cup steel cut oats made with water
meal 2 4 oz fish (blue hake) asparagus
meal 3 BSN dessert shake
meal 4 Tuna fillet, green beans 2 rye crackers
meal 5 1 stalk celery with nat peanut butter

once weekly I eat Elk or beef but the rest of the time I only eat fish & chicken

This actually doenst look like much calories at all and you hardly have any EFA's. How are you checking your progress? Dont follow the scale too much, measurements and bodyfat % is the way to go.

[cadiddlehopper]

I measured with a scale,tape, and a body fat analizer I really dont care that much what the scale shows, I want muscle! but dont I have to loose the fat first?

[cadiddlehopper]

I Love Broccoli I'll eat six times a day if it will make me look better! The posture thing, My mother has been on my ass my whole life about it, my self esteem has always been on the low side.What do you mean Horizontal Plane Im a little dumb country? I sure love the help I need it.

[cadiddlehopper]

I have not been that hungry, for once in my life but I will add a few healthy calories.thanks for the advance

[cadiddlehopper]

advice not advance sorry Im at work! I had my mind on cattle not typing

[Stefanogym]

how much work do you do for your pects?
and..how much work do you do for your romboids and rear delts?

do u use machine or free weights?

do u work on rotator cuff?



broccoli will make u slimmer because they will burn more calories to be digested ..they are fibrous carbs..u will empty ur glycogen stores and be more prone to fut burning..also they are very good in activating tyroid..so metabolism will speed up

i cant write u quantities but i make a sample of what could it be your day at least 5 days a week


breakfast

very little oatmeal, blueberris e/o granny smith apple, broccoli, egg whites or turkey or protein powder

mid morning

broccoli egg whites or turkey or protein powder and some almonds or hazel nuts

lunch

broccoli, turkey or chicken or steak or salmon or other good fish.. little olive oil

mid evening like mid monring

dinner like lunch

eventually before bed... protein food, if powder, then chose casein


at what time do u workout during the day?

[cadiddlehopper]

I work at 4:30 while my family sleeps, I work my rotator cuff once weekly. I am doing body for life so I follow there recommendations except on some exercises such as my delts I do four sets instead of three. What do you think?
I use free weights,also have a bowflex sport I use the bench on it more then anything else.

[Stefanogym]

i would use totally another approach than body for life.. it would be more but more effective

[Stefanogym]

do not think that if u do more u do better...

which exercise u do?

[pensfan2006]

Originally Posted by cadiddlehopper

I measured with a scale,tape, and a body fat analizer I really dont care that much what the scale shows, I want muscle! but dont I have to loose the fat first?

Focus on muscle building. The more muscle you have, the more calories you will burn throughout the day. Since muscle is metabolically active it increases your metabolism. You can still do some cardio but building muscle will help you loose fat.

It also looks like you don't consume enough calories to me.

[terracotta]

umm no, only celery takes more calories to digest than it contains.

Anyways, if you haven't already, I suggest you read through my explanation of how to set up a diet here - http://terracotta2.googlepages.com/e...orbodybuilding

[cadiddlehopper]

Body for life is very basic but you have to remember Im a beginner so I wanted something simple to start with. I am dedicated to everything that I do and cant wait to finish BFL and move up a level.

[cadiddlehopper]

Great site, Thanks for the info

[golfGirl]

BFL will work fine for where you are now. Once you finish those 12 weeks you may want to get the book Burn the Fat, Feed the Muscle. It's an e-book by Tom Venuto and is very good about explaining things in more detail and giving you directions on how to tweak things depending on what your progress is (or isn't).

Of course the ladies here provide a weath of information too!

However, if I remember correctly, BFL suggests that you have a carb with EVERY meal and veggies with at least two. So, of the meals you have listed, at least meals 2 & 5 need a carb added. I'm not familiar with the shake you listed and I bet you could have more than two cracers at meal 4 and, of course, there is probably a better choice than crackers for that carb.

One thing I remember from BFL is the 5 week freakout. That's where people have been doing BFL for 5 weeks and have hardly any change. Then after that it all seems to really start coming together and thing start dropping off.

You might want to check out the BFL Women's Club:

http://health.groups.yahoo.com/group...fewomensclub2/

Good luck and congratulations on all your hard work! I know that's not easy with an infant around!

[Stefanogym]

Originally Posted by cadiddlehopper

Body for life is very basic but you have to remember Im a beginner so I wanted something simple to start with. I am dedicated to everything that I do and cant wait to finish BFL and move up a level.

ok, i want to be nice today, it is my work this one and i do it better than many in this world, and with passion.

you should use those exercise:

deadlift
romanian deadlift
squat
front squat
split squat
overhead squat
bulgarian squat
lunges
step ups
lateral lunges
db squats
pull through
close grip bench press
pulley row
barbell row
db row
french press
pushdowns
l-flyes
ytwl
quadruped multifidus
thin tummy
russian twist
reverse hyper
low row
jefferson squat (to strengthen cooper ligaments and lift the boobs)
various kind of cleans and partial olympic movements
for not to forget also some combined movements..always respecting perfect posture considerations

those are the movement necessary to build a very balanced and perfectly postured body.
all other movements for other muscles will ruin your posture and overall shape

before contraddicting what i am writing it is necessary to know perfectly biomecchanics
(obviously not all the movements on the same program..just choose some of them for each mesocycle)
as regards nutrition..try what i said

best principle to burn fat with a load progression and less impact on cortisol and recovery attitude is to alternate with shor rest interval, upper body and lover body exercises..so doing you keep circulation high..also the short rest intervalls will make u burn more calories and elevate gh secretion

then u have as said consider posture..that is crucial
nobody like a phisique where humeral heads are internally rotated or forwarded and shoulder blades winged..or wide some iper kifosis and or so a flat butt

so no pectorals, no rectus abdominis (not too much)
great attention to rotator cuff work and scapula retractors

hip dominant and quad dominant balanced work.. and NO machines that does not allow the stabilizers to be engaged!!!!!


not too much cardio, or nothing at all, considering cortisol can go very high and you find lots of fat on your belly thanks to it, and less recovery from workouts

REMEMBER WORKING WITH WEIGHTS WILL BURN CALORIES FOR UP TO 24 HOURS AFTER TRAINING

cardio only during exercising and also if too much will improve cortisole levels, ruining your recovery and shape

now enjoy the fortune you had today in having such precious advices by me

ciao

Stefano

[Stefanogym]

someone would argue where are shoulder exercises..wel..first of all shoulders will have enough work with deadlifts and back exercises..and close grip bench press..
it is up to someone personal taste, having super wide shoulders and so introducing some military press... of flyes... posturally speaking only bent over laaterals deserve attention, even if there is enough work as said doing deadlifts and rows
however for a super sculpted phisique..all the above mentioned is more than sufficient

give it a try and see ..
nutrition will make the rest
also u need to care about recovery and regeneration.. and so working on trigger points..doing ART ..doing stretch..various kind..dynamic as a warm up..static, ais, pnf..depending on necessities...
and ...acupressure or acupuncture would be amazing for recovery and overall health as well as also EFT

enjoy

[Stefanogym]

if u want i can make u win the body for life, but then we split the prize...what u think ?

[cadiddlehopper]

I will read that book thats the second time today I have heard about it, I read the BFL for women Im not sure how much different it is from the regular BFL. On planning meals it says Pick 1 portion from group a(protein)1 from group B (smart Carb) I can only have the whole grains twice a day?smart fat once daily and a mini chill. This is week five and im a little freaked out but I feel great inside. I know my body shape is just temporary kinda like my prego body was. The baby is easier on me then my two daughters, husband and seven day a week job!

[cadiddlehopper]

Im going to have to go get my dictionary and scratch my head a minute on this one! Don't go to hard on me. I feel good about my training so far! I hit a wall on the food part, I lost 25lbs before I started my bodyspace that was my first goal, second will be to complete 12 weeks on bfl and actually send in the essay! Please keep in mind we don't even have a stop light in the town I live in. I do it all at home.

[cadiddlehopper]

We will have to see about it,Im not stingy I never even expected more than one reply to my very common diet question. Every one here is awesome.

[Stefanogym]

yes you have to be happy because you received (by me) the best advices to build the perfect female body, and if you do not follow them, it is only because you did not pay for them. But i gave you the same. I think that some people with real knowledge will see this post and understand what you are missing

peace and love

[cadiddlehopper]

I printed out all of your advice and it means alot to me that you put a program together for little ol me, I do not know all of those exercises but im sure I can find the majority of them on bb.com. Also having someone tell me I dont have to do hours of cardio a week is a dream come true! Thank you again. PS I didnt know you where a man? that kinda shocked me, You dont have some kind of shoulder fetish do you?( ha ha Im just teasing please dont get offended laughter burns fat too and thats what is about) thanks again!! all of you

[figure07]

Green Beans also..

Originally Posted by cadiddlehopper

I Love Broccoli I'll eat six times a day if it will make me look better! The posture thing, My mother has been on my ass my whole life about it, my self esteem has always been on the low side.What do you mean Horizontal Plane Im a little dumb country? I sure love the help I need it.