Fat loss during pregnancy -- advice, please!
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Fat loss during pregnancy -- advice, please! - 3/19/2007 8:34:54 PM
|
|
|
dccaver
Posts: 4
Joined: 3/15/2007
Status: offline
|
I am currently 22 weeks pregnant and wanting to make a complete lifestyle overhaul. I am exactly five feet tall, and before I became pregnant, I weighed 195 lbs. After taking tape measurements (we have calipers on order :)), I have calculated my body fat percentage at approximately 50%. Since I'm five and a half months pregnant, I had to do some slight guesswork as far as my waist and hip measurements were concerned, but I wanted to at least *try* to get as accurate a number as possible.
As far as fitness & nutrition go, I have always struggled with my weight. I was active in high school, playing a couple of league sports and exercised at least a few times a week in addition to that. After starting college, my somewhat healthy exercise and eating habits went out the door. Six years and one child later, I find myself in complete shock when I take a long, hard look in mirror.
Being pregnant, it's hard for me to know exactly how far to push myself. I try to eat vegetables and other whole foods, but without being on a plan of some sort, I find myself resorting to those favorite comfort foods instead of making healthy choices for both myself and my unborn baby.
My doctor has approved exercise (light to moderate) and has encouraged a diet change (though he wasn't specific), so I have his go-ahead, which is encouraging. If I were told I couldn't make any major changes until our child is born, I think I might go crazy.
I know I need to eat small meals frequently (4-6 times a day), consisting of a lean protein, starchy vegetable, and fibrous vegetable. My question is this: should my diet be different from that because I am pregnant? If so, how? I plan to discuss all of this with my doctor on our next visit (in a couple of weeks), but I wanted to glean any info I could from you guys before I meet with her.
Also, do you recommend a moderate protein type for women other than the 25/50/25 percentages? What would you recommend as a good starting point for me as far as that's concerned? I want to start meal planning ASAP, but I'm not sure where to start.
As far as exercise goes, my doctor has recommended light strength training and 30 minutes of cardio per training session. I read the various articles linked in Dan's "Losing Fat" post (which was SO helpful!), and the 3-day-per-week, full-body workout plan makes total sense to me. I plan to start my freeweight exercises again, but with lower weight and more reps. Does this sound right, and if so, should I do the 3-day plan or something different? I haven't discussed strength training in depth with my doctor, but will at our next visit.
Feel free to ask any questions... I'm sure there are some gaping holes that I failed to fill in. And thanks in advance for any advice you have!
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/19/2007 10:05:36 PM
|
|
|
danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
|
Hi D!
The 3-day plan may be fine, however...you should start with a few weeks of conditioning...
Let me give you an alternate beginning to acclimate the body before undertaking the 3-day routine:
This will also be a full-body routine performed 3 non-consecutive days a week.
Week-1 1 set per major bodypart of a weight that would allow 15-25 reps
week 2 2 sets per major bodypart of a weight that would allow 12-20 reps
week 2 3 sets per major bodypart of a weight that would allow 9-15 reps
Rests between sets at 90-120 seconds. Total time training under 40 minutes. Choose 1 movement per muscle.
i.e.
Legs (Quads- squats, lunges, leg extensions, leg press; Hams - leg curls, stiff-leg deadlift)
Shoulders (military press, side laterals, rear lat raise, upright row)
Chest (bench press, flyes, dips)
Back (pull-ups, rows, deadlifts, lat pull-downs)
Biceps (barbell curls, dumbbell curls, preacher curls, hammer curls)
Triceps (overhead triceps extension, skull crusher, pressdown, kickbacks)
Calf (standing calf press, seated calf press)
Abs (Crunches, reverse crunches, hanging leg raises, captains chair leg raise, bicycle maneuver)
You should be sure to breath, not strain, not do exercises that have you lying on your stomach..
On the diet, you probaly want to have higher carbs than 50%! More in the realm of 55%-75% You are providing carbs for more than just yourself.
Lots of colored vegetables, with fruits perhaps before and after you trian, with your PWO nutrition.
After you have the baby, you can gradully modify the training and diet and I have no doubt that you can have the body you want back!
Remember, it is not just about looks but about health! You need to be healthy for those kids!
The 3-day routing does have some high intensity training in it and you need to be careful with that! By be careful I am referring to blood sugar and breathing.
For cardio, start with only the 5-7 minutes of warm up and cool down. Week 3, you might do 10 minutes moderate cardio afer training.
Referring to the concept of progression in my losing fat thread, you shoudl gradually progress adn vary cardio as you go!
Obviosly you should not concern yourslef with your body right now...simply get a good 5-7 meal meal plan together and start resistance and moderate cardio!
Just those simple steps will move you in the right directions. After the birth which is when you will take a break, you can come back with a new training program and set in the best shape of yor life. You will just get better and better!
Last note on the diet...you might start either planning for 20% protein 60% carbs 20% fats, be sure that is from healthy fats....
Or eating visually equal portions of Lean Protien, Startchy Carb, and Fibrous carb...as much from whole foods as you can, avoiding processed sugars, trans fats, minimizing saturated fats, getting EFAs...
Get plenty of water.
Any questions? 
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to dccaver)
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/20/2007 7:04:02 AM
|
|
|
dccaver
Posts: 4
Joined: 3/15/2007
Status: offline
|
Dan, thank you so much for your timely response!! I will work on a meal plan and post it here for you to "okay" if you don't mind. :)
Other than prenatal and multi-vitamins, are there any supplements that you would suggest for me at this point or should I wait until after the birth? What multi-vitamin would you suggest?
Also, are there any fruits that you recommend over others? I've been craving citrus during this pregnancy like it's going out of style, but I want to make sure that I'm making the right choices as far as that's concerned, too.
Thanks again. :)
(in reply to danmirage)
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/20/2007 7:16:12 AM
|
|
|
drastic
Posts: 37
Joined: 3/14/2007
Status: offline
|
Danielle is actually my wife
We were both so impressed with the level of quality information, as well as helpful people, that I was able to find here, that she decided to jump in with me!
I will be doing my best to share with her everything I've learned here so that she can apply it to herself, but obviously we're going to need a lil extra help since she's pregnant. I just wanted to say that Im very proud of her, and also a big "THANKS" as always to Danmirage!
_____________________________
- GABE
(in reply to dccaver)
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/20/2007 8:03:23 AM
|
|
|
Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
|
Hehehe you guys have uncovered a huge key to success.... if you go on this road with each other you will find that when one of you is down, the other will be up, and pull each other through...
As loud as I tend to talk on this site, if it was not for my wife doing everything... and I mean everything.... diet, lifting, and cardio, I may have stopped long ago....
Good luck to the both of you.... And congrats and your future little one.
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to drastic)
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/20/2007 7:47:49 PM
|
|
|
dccaver
Posts: 4
Joined: 3/15/2007
Status: offline
|
Thanks SO much for the advice and insight.
Here's my tentative meal plan. My goal was the 20/60/20 ratio with an average of 1700 calories per day (calculated that total with the calorie spreadsheet linked in your "Losing Fat" thread, Dan :)). I didn't include this in the plan, but I'm drinking at least 108 oz. of water a day, too (during and in between meals).
Meal 1
1 ½ c. oatmeal
1 ½ c. mushrooms
Total calories: 281
Total mass: 14g/50g/5g (p/c/f)
Actual ratio: 22%-61%-17% (p-c-f)
Meal 2
10 baby carrots
¼ chicken breast
1 t. olive oil
½ c. brown rice
garlic to taste
Total calories: 281
Total mass: 14g/43g/7g
Actual ratio: 21%-56%-23%
Meal 3
¾ c. broccoli
1 ½ c. baked potato
¼ tilapia fillet
1 t. olive oil
Total calories: 279
Total mass: 13g/48g/5g
Actual ratio: 20%-63%-17%
Meal 4
¼ c. extra lean ground beef
1 ¼ c. green beans
½ c. brown rice
Total calories: 283
Total mass: 15g/45g/6g
Actual ratio: 22%-57%-21%
Meal 5
¾ c. green peppers
¾ c. onion
¼ chicken breast
¾ c. baked potato
1 t. olive oil
garlic to taste
cilantro to taste
Total calories: 278
Total mass: 14g/43g/7g
Actual ratio: 21%-57%-23%
Meal 6
1 c. oatmeal
1 ¼ c. apple slices
2 egg whites
¼ T. olive oil
Total calories: 289
Total mass: 13g/47g/6g
Actual ratio: 20%-59%-21%
Total daily calories: 1691
Total daily mass: 83g/276g/36g (p/c/f)
Actual daily ratio: 21%-59%-20% (p-c-f)
Thanks again, guys. :)
(in reply to danmirage)
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/21/2007 7:44:10 AM
|
|
|
dccaver
Posts: 4
Joined: 3/15/2007
Status: offline
|
Thanks, Dan. 
Yeah, that first meal had me a little concerned, too. Here's a replacement... better?
1 c. oatmeal
1 medium orange
3/4 c. mushrooms
1 egg white
1/4 T. olive oil
Total calories: 285
Total mass: 13g/47g/6g
Actual ratio: 20%-57%-22%
(in reply to danmirage)
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/21/2007 12:06:30 PM
|
|
|
Lady C
Posts: 63
Joined: 1/19/2007
Status: offline
|
Kudos to you and your husband for taking this on together!
Both my hubby (cursor) and I did several years ago and it makes it a ton easier for the whole cooking thing if you are in this together.
I would focus more on your diet and keeping up some sort of steady low impact aerobics and resistance training for now (Baby should be most important). Worry about your looks and your body later.
(in reply to dccaver)
|
|
|
|
|
RE: Fat loss during pregnancy -- advice, please! - 3/23/2007 10:45:17 AM
|
|
|
danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
|
Let me just refer to a talk I just heard given by Susan M. Kleiner, Ph.D., RD, FACN, CNS, FISSN.
Reseach shows that women who do not consume sufficient essential fats while pregnant can see dramatice reduction in their own brain mass.
Olive oil is a good fat and contains some precursors to the essential fats DHA and EPA that we are talking about here. However, olive oil fats convert very inefficiently to the other fats. This means that you arent likely to get enough of the DHA and EPA that are essential for you and for your baby's brain and nervous system health. While your body will use all your resources to nourish the baby...it is better if you provide the nourishment through diet!
Answer? Take Omega-3 oils.
You want a source certified free of impurities such as this:
Liquid Fish Oil
Or
Soft Gel Fish Oil
Or
Krill Oil
You can read this post for more informationon Fish oil
http://www.discussbodybuilding.com/m_114653/mpage_1/tm.htm#114731
You can also read this post for more information on EFAs from Flax and Krill..
http://www.discussbodybuilding.com/m_217471/mpage_1/tm.htm#217471
Lastly, Dr. Kleiner recommends eating at least one egg yolk when pregnant as well. With the last meal would be fine.
Now comparing Fish oil to Krill oil (best product and prices including shipging...)
Carlsons liquid = 320 x 500mg servings $29.00 (100 servings of 1 teaspoon that are 1600 mg) = 0.0906 per 500 mg
Carlson's soft gels = 156 x 500mg servings $24.00 (130 caps that have 600 mg per capsule) = 0.154 per 500 mg
Krill oil = 60 x 500 mg servings for $27.00 (60 caps that are 500 mg capsules) = 0.45 per 500 mg
...you can see that krill oil is about 5x as expensive as fish oil!
NOTE ABOUT KRILL OIL:
WARNING: If you are allergic to shellfish, have a blood coagulation disorder, or are taking anticoagulants such as Warfarin (Coumadin), do not use. Also, Antarctic Pure Krill Oil is very stable and will last up to 3 years. However, do not store it in the freezer or refrigerator; temperatures higher than 100 degrees or lower than 50 degrees diminish effectiveness of the phosopholipid ingredients.
< Message edited by danmirage -- 4/3/2007 2:22:51 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
