Hello all - OK so you may think that I am way out of my league and I guess I am. I am a 45 yr old female that has been going to the gym for a couple years...lose,gain,lose,gain. I stumbled across Beaverly Message boards & I am addicted. Now, I do not ever plan to compete I just want to lose this extra weight & look fit. I am including my current diet & workout schedule, please review it. I welcome any & all feedback please!!!

Meal #1: (2 lean out)
6 egg whites
3 oz very lean meat (somedays)
½ cup oatmeal – before cooking

Meal #2: (Choose on option)
Option A: Muscle Provider & 1 tbsp heavy cream.

Meal #3: (2 lean out)
5 oz lean meat (chicken or other lean protein source)
½ cup cooked brown rice or 4 oz sweet potato
1 cup vegetables or 2 cups green salad w/ 2 tbsp vinegar/oil dressing

Meal #4:
1 scoop Muscle Provider in 8 oz water

Meal #5: (2 lean out)
5 oz very lean meat
1 cup low carb vegetables
Salad w/ 2 tbsp vinegar/oil dressing

Meal #6:
Pudding with 1 scoop Ultimate Muscle Protein

Twice a week (usually Monday & Thursday) you should eliminate the oatmeal & brown rice or sweet potato at meals #1 & #3. On these days you can add another scoop of protein power to your shake or pudding & have red meat at meal #5.

Workout
Monday & Thursday: Back & Biceps (Pull Muscles)
Cardio: 20-30 min LIIS

Tuesday & Friday: Chest, Shoulders & Triceps (Push Muscles)
Cardio: 20-30 min LIIS

Wednesday: Legs
Cardio: 20 min LIIS

Saturday:
100 Squats & Walk (Home)
or
Cardio - 40 Min HIIT (Gym)

I am sure that I should be doing more suppliments, but due to $$ I want to make sure that I take only what is needed for my situation. Suggestions please.
Long post, I am sorry. I am just excited my diet & Workout, & Beverly products and this board.

How much do you weigh and do you know your bf%. This plan has virtually no carbs in it and if you want to go this route then twice a week you need either a refeed day or a huge carb up meal as your last meal of the night.

Having you been doing this diet for awhile or did you just start? Need a little more info.

I have only been doing this for 1 week. I have done low carb diets in the past with OK results, but this is the first time I feel good hunger & health wise. I think having something every few hours is helping. Lets just say that I would like to take off 40ish pounds and no I do not know my BF.
Thanks for replying!!

K. That is a lot of weight you are looking to drop. Just give yourself enuff time. Quick drops in 40 lbs are few and far between.
This leads me to believe you are an endomorph? This diet will work well for you, but like Jared said, once every 3rd and 4th day, you need to "REFEED" your body. You cannot stay on this type of diet and hope to lose a lot of bodyfat over the long haul. YOu have to trick your metabolism by including a few high carb days or carb meals during the week.

Is your cardio Post-workout?? I would hope so. ALso, I would add another 30 mins in the morning on an empty belly straight out of bed.

One last thing is I would eliminate the 40 min HIT cardio session you have yourself doing. That is overkill and unnecessary (sp?). "You don't need a shotgun to kill mouse". The LISS cardio will be fine for now. When your fatloss stalls out after 12 weeks or so, that is the time to start injecting some HIT into your routine a few days a week.

Hello - Yes Cardio is Post workout. From reading this board, I understand that I should also be doing cardio 1st thing in the AM. My problem is, I do not have any cardio equipment at home & it is still dark out when I have to get up for work. Any suggestions?

I also understand about the carb up meal/day. Can anyone give me examples?

Should I include more suppliments at this time?

You all are so helpful - Thanks a bunch!!

quote:

Originally posted by Fatnomore:
Hello - Yes Cardio is Post workout. From reading this board, I understand that I should also be doing cardio 1st thing in the AM. My problem is, I do not have any cardio equipment at home & it is still dark out when I have to get up for work. Any suggestions?

I also understand about the carb up meal/day. Can anyone give me examples?

Should I include more suppliments at this time?

You all are so helpful - Thanks a bunch!!

You dont have to do morning cardio, its effective, but plenty get ripped without. It just allows you to eat a little more and get ripped at the same time, something I prefer.

If you build your diet to suit your activity output you will be fine.

No cardio equipment, walk the neighborhood, thats what my wife does and I do occassionally.

quote:

Originally posted by Fatnomore:
Hello all - OK so you may think that I am way out of my league and I guess I am. I am a 45 yr old female that has been going to the gym for a couple years...lose,gain,lose,gain. I stumbled across Beaverly Message boards & I am addicted. Now, I do not ever plan to compete I just want to lose this extra weight & look fit. I am including my current diet & workout schedule, please review it. I welcome any & all feedback please!!!

Long post, I am sorry. I am just excited my diet & Workout, & Beverly products and this board.

No You are NOT way out of your league...You are in the right place to find help. I can tell from your complete&concise post that you welcome help.
All the info posted is where you need to begin- now it's just a matter of you following. I too walk in my neighborhood-even before daylight. If you don't mind that, it counts.

Congrats for taking the leap to join in here-we hope to help and encourage you along the way!
Good luck

Thank ya'll for replying and thank you "Healthnut" for making me feel welcome. I am so motivated & commited to losing this weight! I went to another weight loss board and I did not feel welcome at all. You guys are great, I can tell just from lurking around this site. Anyway, I was told that this current diet maybe too high in calories to lose weight. Ugh!!! Can someone please tweak it so that I can see faster results on the scale? I do understand the idea of taking it off slowly, but I would love to see some change to get me jumpstarted. I would hate to follow this current diet & not lose any lbs! I know inches count too, but I am a female, I want to see it on the scale! LOL!!
Any help would be appreciated!!

Welcome to the Bev Board! I don't think that your diet is too high in calories, I think that your macros may be off. Hopefully Jason and Steph chime in to give you a recommended breakdown of your macros for each meal (6 per day). If you want to PM me to discuss further I am here for you.

quote:

Meal #1: (2 lean out)
6 egg whites
3 oz very lean meat (somedays)
½ cup oatmeal – before cooking

Meal #2: (Choose on option)
Option A: Muscle Provider & 1 tbsp heavy cream.

Meal #3: (2 lean out)
5 oz lean meat (chicken or other lean protein source)
½ cup cooked brown rice or 4 oz sweet potato
1 cup vegetables or 2 cups green salad w/ 2 tbsp vinegar/oil dressing

Meal #4:
1 scoop Muscle Provider in 8 oz water

Meal #5: (2 lean out)
5 oz very lean meat
1 cup low carb vegetables
Salad w/ 2 tbsp vinegar/oil dressing

Meal #6:
Pudding with 1 scoop Ultimate Muscle Protein

Fatnomore, you do NOT need tweaking on this diet plan. Stick with it and you'll see results. As I stated before, you HAVE to include a REFEED day or two to keep this diet working.

Who on earth told you that you were taking in to many calories to lose weight???!! Ignore their obvious ignorance. That upsets me tremendously According to your workouts and this diet (and the refeeds), you are sure to melt down some bodyfat.

You have 40+ LBS to lose!! As long as you stick to this diet for now, and train hard AND consistantly, you can't fail. Ignore those other turds and other boards. Most likely, they are full of uneducated, non-competitive, wannabe's who probably look TERRIBLE and should only be giving advice to rodents and NOT actual human beings who need real diet advice and help, like yourself.... sorry. I am still upset about the whole "you are eating to many calories to lose weight" comment....

I meant to say Jason, Steph, or CB. He is fired up a little about whoever told you that you were eating too many calories. Easy killer. LOL. But you know, some people just do say the dumbest things. Like those that make comments about how we physique competitors look during the offseason. They are ignorant, that's all.

I was thinking she could have a little more carbs added in but I am still learning myself. I liked eating more while dieting down and just adding a bit more cardio to keep the fat loss happenin. Carb up days would work too.

Again thank ya'll !! You are so helpful. "Chunkybutt"- you made me laugh!! I needed that, I was beginning to think my diet was a waste of time. Can anyone give me a Refeed meal example? I am not a big COOKED vegie person -

I apologize, I should have been more descriptive in my "refeed" suggestion. There are a few good ways:

Number 1: Every 3rd and 4th day you replace your final meal with 1 cup Oatmeal, 12 oz Potato, 1 large banana, 2 cups of green veggies, 1 tbsp of butter (where ever you wanna use it, I would do it on the potato... on oatmeal it would be gross)

OR

Number 2: Add carbs to all of your meals. About 200-220 grams worth spread out during the day. Your diet on those days would look like this:

Meal #1: (2 lean out)
4 egg whites
3 oz very lean meat (somedays)
1 cup oatmeal – before cooking

Meal #2: (Choose on option)
Option A: Muscle Provider 1/2 small grapefruit

Meal #3: (2 lean out)
4 oz lean meat (chicken or other lean protein source)
9 oz sweet potato, or, white potato
1 cup vegetables or 2 cups green salad w/ 2 tbsp vinegar/oil dressing

Meal #4:
1 scoop Muscle Provider in 8 oz water, 2 tbspn oatmeal

Meal #5: (2 lean out)
4 oz very lean meat
8-9 oz sweet potato, or, white potato
Salad w/ 2 tbsp vinegar/oil dressing

Meal #6:
1 scoop Ultimate Muscle Protein w/ 1/2 cup oatmeal


I am not 100% on the macros, but even this looks pretty close to what you should be doing on a refeed "Day" rather than the refeed "meals".

What do you think? And do you understand why it is so important that you do a carb up every 3rd and 4th day (or if you want more space, just do every 4 days)

So do you get the same benefit if you do the carbs throughout the day vs just at the last meal?

Lisa

quote:

Originally posted by LAW:
So do you get the same benefit if you do the carbs throughout the day vs just at the last meal?

Lisa

I like the refeed "day". That way you have carbs in your system which will make for a better training session. Plus I would think that many carbs at one sitting would be a little harder to get down, but they both will serve the same purpose.

1 cup Oatmeal, 12 oz Potato, 1 large banana, 2 cups of green veggies, 1 tbsp of butter

Brace yourself sister. If you choose the carb up meal, this will be alot of food. I did this once during my last competition diet and thought that I would throw up. I made the mistake of drinking water with it. Don't do that, it will fill you up faster. Jason said I had an hour to get it all down. I thought no problem until I was 50 minutes in and felt miserable. I even emailed Jason. I mean I was full to the top of my throat and just crawled into bed absolutely miserable because my stomach was ready to burst. After that, Jason had me do a once a week carb up meal at Outback. 6oz filet, loaf of bread, steamed broccoli, large sweet potato with sugar and cinnamon. No butter on anything. These carb ups definitely kept my metabolism stoked and the fat loss happening since the other 6 days I was on 50gs of carbs, 1200 calories. Even my veggies were weighed and I felt as though I was starving all the time.

Stay focused and that weight will melt off. Slowly is the way to go, loss of fat not muscle so you are only looking to lose 1-2 lbs per week.

quote:

Originally posted by AF Chiq:
Welcome to the Bev Board! I don't think that your diet is too high in calories, I think that your macros may be off. Hopefully Jason and Steph chime in to give you a recommended breakdown of your macros for each meal (6 per day).

Fatnomore - the diet you have laid out should work well for you, assuming you follow CB's advice and add in the refeeds, otherwise you risk killing your metabolism and doing the exact opposite of what you want. So follow this plan for a while and if your progress stalls then you can make tweaks to your macros or to your supps and cardio. There are definitely some great Bev products you could eventually incorporate - but for now just focus on getting comfortable with what you have laid out so far.

What Robbi was referring to was the strategy that Jason and I use, and the one Robbi herself follows, which is a higher carb type of meal plan. It's really just another way to diet. Both strategies are effective, they just have different elements - but both of course incorporate Beverly supplements as its backbone. I would suggest you just stick to the plan you've already got since it's very sound and you seem to already be in a rhythm - then if ever down the road you wanted to try a new type of dieting approach I'd be happy to give some suggestions. Until then keep up the GREAT work and NEVER hesitate to ask any and all questions on this board. The people on here truly are caring and helpful. Good luck with your goals, you're off to a good start!!!

My Goodness - I want to thank each & every one of you for your help. Ya'll are great. I am going to follow this plan with all your suggestions and I will keep you posted on my progress. Sorry, but I am sure I will have more questions down the road. Love this Board!!