RE: Shera' s Journal
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RE: Shera' s Journal - 8/25/2003 4:02:31 PM
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Leslie
Posts: 119
Joined: 6/13/2003
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Looks like you are getting back into the groove;) I agree with fossil. you need to ad dmore food- like chicken and tuna. But the biggest issue I see is meal one- you dont have any protein. You should be having protein at EVERY meal:)
(in reply to Shera)
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RE: Shera' s Journal - 8/25/2003 6:38:27 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Wow, look at all the replies!!!
Hmm where to begin?? Actually,to touch on what Fossil and Leslie are saying...I DO eat protein at almost every sitting ( with the exception of Sat, and Sun this week) However I do agree with mda that I could be adding in a bit more carbs. Instead of the salad with my dinner this evening, I made some brown rice. I made enough to make bean and rice salad...I will add tuna to it in the morning for my lunch. To be honest, I don't know when I got into that 'habit' of cutting out the slow carbs...I guess I may have gone too far in my carb cutting, that I slashed out the good ones too. Wasn't really feeling any harm, except maybe a little tired.
As for salad, I LOVE salad!! I put chicken, tuna, fish whatever type of protein in it. especially in the heat of summer, it's quick and easy not to mention it doesn't heat up my kitchen too much to prepare! I didn't have proten with my oatmeal this morning mostly out of , yes I'll say it, LAZINESS! Now it's out there.....I've confessed, so now I can mend my evil ways.
Thanks guys!!
(in reply to Marc David)
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RE: Shera' s Journal - 8/26/2003 1:17:34 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Yup, you have got alot of eyes on you lady;)
Ok, laziness is excused;) I just wanted to be sure you knew to get your protein in...and you do! Glad you had some brown rice- having too low calories will only result in loss of LBM that we all work so hard to get.
(in reply to Marc David)
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RE: Shera' s Journal - 8/27/2003 2:29:57 PM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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quote:
Meal 1: Oatmeal w/ tbsp of natty p.b, 4 eggwhites
Meal 2: protein shake and a banana
Meal 3: brown rice, mixed bean and tuna drizzled with olive oil and vinegar for dressing. Peach for dessert
Meal 4: Boca burger (no bun) 1/c cucumber, salsa and baked tostitos
Workout
Meal 5: PostWorkout shake 1/2 banana
Meal 6: 1/2c cottage cheese w/blueberries
Honestly, if I had to change up these meals, I would do this:
Meal 1..add 1 or 2 more eggwhites
Meal 2..drop the banana and add some fish oil caps. How much protein in the shake? I hope at least 25-30g:) (Bananas are high in sugar and usually saved for bulking)
Meal 3 Looks good....could drop the peach, but not necessary.
Meal 4..Trade baked tostitos for brown rice, add a LITTLE oil to cucs
Meal 5 I would have the shake RIGHT after w/o, dropping the banana.
**One hour to 1.5 hours later, have a MEAL**
Meal 6 CHICKEN with a lil salad oil, tuna n mayo or lean beef- some form of animal, with some veggies.
From what I know, Shera is trying to tone up and lose some BF. Her current diet is a bit too high in unecessarry sugar....1.5 bananas, 1 peach, tostitos, cottage cheese and blueberries. She needs carbs, but better source like rice and sweet potato instead of these things.
Please dont feel like I just ripped apart you meals. I am only trying to help and realize it takes time to ease into a comfortable, new meal plan
(in reply to Marc David)
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RE: Shera' s Journal - 8/27/2003 5:06:57 PM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Hell yea she does. Thats why she needs her slow burning carbs for energy:)
Love a chick who can lift serious weight:)
(in reply to Marc David)
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RE: Shera' s Journal - 8/27/2003 7:34:08 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Allrighty then!
In all seriousness, I am not all feeling attacted. I GREATLY appreciate the feedback and suggestions.
Leslie, those changeups are easy enough to to adjust to, I'm pretty confident that I can handle implementing some more egg whites. Fish oil caps? Would salmon oil be better than say cod liver caps, or even flax oil? As for shake post workout...I do already do that...I'll pop in a banana as well, or granola bar, just to spike insulin, for better glycogen infusion (??) Read that somewhere that after intense work-outs it's also the one and only time it's good to have sugars..if this info is inconclusive and misleading, PLEASE let me know! Anyways, it's not going to kill me NOT to have a banana, although I have gotten into the habit of eating a banana daily. It's not a training habit either, just something my grandma always used to say about it being 'healthy' to have a banana a day...so it stuck, lol.
As for the cottage cheese...why isn't this a good food choice? A good source of casien protein and amino acids, excellent for the last meal, I would thoink because of it's slower rate of absorption....again please correct me if I have been misled.
Mda....I plugged in yesterday's food choices into fitday and this is how it all boiled down.....total calories were 2408......P38% C40% F20%......Now admittedly the carbs seem high to me and the fat a little low, but on an average, it don't think it's too bad...calorically speaking, I was shocked to see that amount but it really depends on the day..on average I go between 1850-2000+ cals...as a recap I weigh in at 127lbs, at roughly 15.6% b.f (last measure a month ago)...so if you are saying that I am not eating enough cals, then I will ask your opinions as to how many cals you all feel that would be better for me?? Keeping in mind that I don't want to eat to become Miss Olympia either, lol. Honestly...I don't mind the feedback and suggestions and am far to reasonable to take it 'personally'
And fossils..."baby bodubuilder"? That's hillarious!!......but didn't I read in a post of yours somewhere, you suggesting to a fellow who was 180 or so pounds that a 2000 cal/day diet was sufficient for a man of his size? well, I weigh in at 127lbs and eat on average about 2000 cals a day, so I am confused by your statement. I believe it was in the "lose fat build muscle" thread...anyhoo...just a curiousity as to why you'd give that person that advice and I yet I weigh less than him and you suggest I eat MORE...( I am not retalliating, just need clarification)
As for your poor broken toe...oh I've had too many to count...PAINFUL!! Did you want to hurt the guy afterwards for being such a bonehead? Ugh! Let me tell you, last February I fractured a rib in my upper chest.....I was flat bench pressing with dumbells...25lbs each. when I was at the top of the movement, my wrist pivoted and I lost control of the weight...guess where the dumbell went crashing down to??? Yep, you got it, my chest! YOWSA!! And then from there I dropped it to the floor, tearing some muscle in my lats and chest....Oh the pain!! the lesson learnt? Use a Smith Machine when without a spotter! Darned dumbell accidents....
Do hope yours feels better soon
(in reply to Marc David)
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RE: Shera' s Journal - 8/28/2003 6:06:59 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Awwwww gee, you guys are really grreat!!! Group hug {{{mda, leslie, fossils}}}
Awesome!! I'd be 'honoured' if you gave my diet a try, mda...really, that'd be just so cool! I really was surprised by the amount of calories that I take in...even when I feel I've had a low caloric day, I still end up at about 1900 cals...amazing when you think that once upon a time i used to get by on 1000-1200 cals a day. YIKES! And please don't ever shy from pointing things out to me...how else can I learn, if I don't try something new? I wish bananas weren't so 'bad', but I can reserve them for a cheat treat, that is healthy too..3 a day huh, wow!! Maybe I'll go on a bulk after X-mas!
Hey, fossils....thanks for clearing that up for me.... It wasn't that I was doubting, I just was confused and wasn't sure...it didn't make sense at the time, now it does! I just am one of these people who like to make sure i comprehend 100% so I know exactly why I am doing whatever it is I am doing.
Wow, that really sucks, that your toe is keeping you from the gym...frustrating when any 'distraction' keeps us from the gym. Maybe you should castrate him after-all, he, he , he...just kidding...Hang in there it'll get better, in time.
Now onward with chest day
flat bench presses: 4x12@ 15lbs(d.b)
incline flyes: 4x10 @ 20lbs
incline presses: 4x10 @ 20lbs
pullovers:1x12@25lbs,3x10 @30lbs (for some reason, felt this one more in my abs than I did in my pecs)
push-ups: 3x12 swiss ball, 1x18 flat
decline crunches: 4x30
Meal1: 1c oatmeal w/1tbsp natty p.b, 6 eggwhites
Meal2: Protein shake
Meal3: brown rice, bean, tuna salad w/olive oil and vinegar dressing
Work-out
Meal4: Proein shake
Meal5: 1c cottage cheese, 1peice whole wheat whole grain toast w/p.butter
Unfortuantely work was too busy for me to eat at regular time, so 5 meals is all for today.
~~Have to say that the addition of extra eggwhites in the a.m kept me satisfied longer. Looking forward to doing my groceries, to get some sweet potatoes! I love those things. Energy levels are good too...yay!
Oh and mda, my protein that I take is "Precison ISO-PRO low carb" 30g of cfm whey protien isolate. Chocolate...I quite like it!
(in reply to Marc David)
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RE: Shera' s Journal - 9/1/2003 6:44:54 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Adding in more eggwhites in a.m and trying to get in more slow burning carbs through out day.....I do find that after having gone from eating 4 eggwhites to eating 6 in the mornings along with my oatmeal, that I am full.....longer. I am not very hungry for my next meal at all....luckily the next one after that is usually a shake. I have noticed that with the addition of starchy carbs (brown rice, yams..) that I am not looking for something sweet after my meals....this is a good thing!
Purchased bananas 'accidientally'. Such a habit for me...oh well, I'll get throught them and then I guess it'll be a matter of training myself to NOT buy them. Also, purchased salmon oil capsules. Read somewhere that fish oil is better than say fish organ oil (cod liver oil). Has all the usual benefits of any omega 3 supplement, but for myself I prefer to get my omega 3's from fish, than flax.
Training is moving right along.....experimanting with days on and off. I tend to aim for 5 days in the gym, but ususally end up with 4 training days...so experimenting with different splits to accomodate (checking on paper first)
Ciao for now!
(in reply to Marc David)
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RE: Shera' s Journal - 9/26/2003 3:55:06 PM
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zerocygnal
Posts: 187
Joined: 6/29/2003
Status: offline
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Updates? I was kinda disappointed the thread ended here lol. I was having fun reading it.
_____________________________
Pain is weakness leaving the body.
(in reply to Marc David)
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EAt woman EAt!!!!! :) 
That is just too cool.
