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Hi Deb! To answer your question, I guess that depends on what your bodyfat percentage is at the moment and if you are currently doing some type of meal plan? I say it way to often, but post your current diet that you have been following for the past 6-10 weeks(approximately of course) Lower carbing it has a place in the dieting plan, however it should not be the first thing that is atempted! There are better and more effective ways....
Vijay Rock Puri, D.C.
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| Posts: 638 | Location: Bettendorf, IA | Registered: Wed August 29 2007 |  |
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quote: Originally posted by ChunkyButt:
Hi Deb! To answer your question, I guess that depends on what your bodyfat percentage is at the moment and if you are currently doing some type of meal plan? I say it way to often, but post your current diet that you have been following for the past 6-10 weeks(approximately of course)
Lower carbing it has a place in the dieting plan, however it should not be the first thing that is atempted! There are better and more effective ways....
my body fat is 25.2% my diet: am 1/2 cup oat meal, 1scoop ultimate muscle protein. mid am: ultimate muscle shake with 4 strawberries. lunch: 4 oz beef or chicken. dinner: fish fillet (talipia) with a 1 cup green vegie. pm snack: 1 scoop ultimate muscle protein with spenda and 2 strawberries made into a pudding. i just started this 4days ago. |
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| Posts: 21 | Location: saint louis, mo | Registered: Sat August 02 2008 | |
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Id start you at 166 carbs on training days over 6 meals and 110 carbs non training days over 6 meals. Protein would be 140 Fats would be 15% of total caloric intake or around 25-30 grams daily for you. Id start with PWO cardio moderate for 30 mins and 30 mins walking on non training days. Proteins: MP, UMP, chicken, lean turkey, lean beef, top round, tilapia Carbs: white potato, brown rice, sweet potato, oats Fats: mainly from foods then fill in blanks with fish oils Good Luck J PS: Those are fairly harsh numbers and usually I start people about 50 grams above the numbers listed, so if you start that and start to lose more than 2lbs per week, add some carbs and when you do total cals go up so you would need to add few more fish oils too.
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| Posts: 1343 | Location: Cincinnati, OH, USA | Registered: Sun July 27 2003 | |
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Hi Deborah. Welcome to the board. Without knowing more about you...current condition, age, body type, metabolism, current diet, current training and cardio activity, etc., it's hard to tell you exactly what you should be taking in. Your weight is a factor, but only one factor in the equation. If you are trying to lose fat and build or maintain your current lean muscle, the ratio that we've found to work for about any person/body type is about 50% protein, 20% carbs and 30% fats. Check out the articles at the links below. These are our most popular and most successful programs for females. http://www.bodybuildingworld.com/vol11_2/your_fit_figure.html http://www.bodymusclejournal.com/vol10/4monthFigure.html http://www.bodybuildingworld.com/vol10_3/first_figure.html http://www.bodybuildingworld.com/vol12_1/go_figure.htmlhttp://www.bodybuildingworld.com/vol13_2/high_metabolism.html
Rachel Wade
Beverly International
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If you think you are comfortable being on a higher protein and moderate fats w/ low car diet, then that is ok. I would always recommend using UMP for any shake that you have. MP is quickly absorbed but also quickly clears your bloodstream also! With the kind of diet you are on, I would keep to UMP as it lasts longer in the bloodstream (anti-catabolic)... plus the vanilla tastes like ICE CREAM!!! Can't beat that can ya?
Vijay Rock Puri, D.C.
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| Posts: 638 | Location: Bettendorf, IA | Registered: Wed August 29 2007 | |
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deborah, Carb-sensitive? Many of us believe that was the case, but it proved to be false. It was more carb-o-phobic and wrong choice of carbs. Wheat or processed foods can be the problem, along with timing. A high carbed meal in the evening will not have the same effect as one two hours prior to a workout. Switch the timing of your carb intake and see if there's a difference.
Frank
"Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!"
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| Posts: 2020 | Location: Arlington, TX USA | Registered: Thu August 14 2003 | |
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Deb, I didn't want to say it cuz you seemed convinced, but now that Frank threw it out there, I TOTALLY AGREE WITH FRANK. The majority of those who say they are "carb-sensitive" are NOT doing something right! Either carb selection is wrong, their workout is wrong, or they are eating to many fats along with high carb.... For many years I thought the same as you do right now. Finally I got fed up with it because it JUST DIDN'T MAKE ANY SENSE! I'm not a diabetic or suffer from any metabolic disorder, so then why am I "carb-sensitive"?? Well, it was all in my head! Now it is Sweet Potatos, White Potatos, OATMEAL, QUinoa, and Brown Rice all day long (of course there is abundant protein and moderate fats too) and I am NOT ever looking back! I look better, feel better, train harder and longer, stronger!! All because I put those necessary carbs back into my lagging diet. As it is, I am competing now and have cut my carbs back to 250g a day at this point. But I started out at close to 300g's! So, don't imprison yourself into that mode of thinking until you truly have tried it and "know" the difference? Cheers Deb!
Vijay Rock Puri, D.C.
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| Posts: 638 | Location: Bettendorf, IA | Registered: Wed August 29 2007 | |
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Yeah def take advantage of higher carbs while you can. I was enjoying them for as long as I could and felt great. Jason finally had to switch me to more of the 50/20/30 type diet because I have some real stubborn areas that finally stalled out. That diet is good for situations where this happens, but its more of a last resort thing. I'm only on day 2 of this and I fell asleep after work for 2 hours. Might be a coincidence but more than likely its from lack of carbs. I can't complain though I'm got down to 6.7% BF dieting on at least 200g of carbs.
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quote: Originally posted by ChunkyButt:
Deb, I didn't want to say it cuz you seemed convinced, but now that Frank threw it out there, I TOTALLY AGREE WITH FRANK. The majority of those who say they are "carb-sensitive" are NOT doing something right! Either carb selection is wrong, their workout is wrong, or they are eating to many fats along with high carb....
For many years I thought the same as you do right now. Finally I got fed up with it because it JUST DIDN'T MAKE ANY SENSE! I'm not a diabetic or suffer from any metabolic disorder, so then why am I "carb-sensitive"?? Well, it was all in my head! Now it is Sweet Potatos, White Potatos, OATMEAL, QUinoa, and Brown Rice all day long (of course there is abundant protein and moderate fats too) and I am NOT ever looking back!
I look better, feel better, train harder and longer, stronger!! All because I put those necessary carbs back into my lagging diet. As it is, I am competing now and have cut my carbs back to 250g a day at this point. But I started out at close to 300g's! So, don't imprison yourself into that mode of thinking until you truly have tried it and "know" the difference? Cheers Deb!
i started the 50/20/30 per rachel two days ago. so far so good, what are your thoughts on this diet. it came from her article figure\fit |
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| Posts: 21 | Location: saint louis, mo | Registered: Sat August 02 2008 | |
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I like it. I don't agree to use it for a long period of time. If Rachel gave you that, customized it, it would not be fair to alter anything. All questions regarding changes should go directly to her because upon a review, Rachel's changes/adjustments would be based on you following the diet to a "T".
Frank
"Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!"
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| Posts: 2020 | Location: Arlington, TX USA | Registered: Thu August 14 2003 | |
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Hi Deb! You haven't been on the diet very long at all then! There are a few different ways that you can start a Leaning Out Diet plan. And this is not the first one that I would choose... Anyways, I feel the 50/20/30 diet is a good way to kickstart stalled progress... but that is after trying other less invasive things. I don't feel as though this is the first approach that someone should take when trying to get lean or drop bodyfat. This type of diet already puts you bordering on catabolism, which is the opposite thing you are trying to do and if your training does not match the diet, forget about burning any fat at all! But continue with your plan that Rachel gave you, she wouldn't steer you wrong. Make sure that you are carbing up every 3rd and 4th day (wednesday and sunday) replacing your last meal with a HUGE surplus of carbs. I would not personally stay on this diet more than 4 weeks at a time, but if you feel you like this plan and it is working for you, then don't fix what ain't broke!
Vijay Rock Puri, D.C.
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| Posts: 638 | Location: Bettendorf, IA | Registered: Wed August 29 2007 | |
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quote: Originally posted by ChunkyButt:
Hi Deb! You haven't been on the diet very long at all then! There are a few different ways that you can start a Leaning Out Diet plan. And this is not the first one that I would choose...
Anyways, I feel the 50/20/30 diet is a good way to kickstart stalled progress... but that is after trying other less invasive things. I don't feel as though this is the first approach that someone should take when trying to get lean or drop bodyfat. This type of diet already puts you bordering on catabolism, which is the opposite thing you are trying to do and if your training does not match the diet, forget about burning any fat at all!
But continue with your plan that Rachel gave you, she wouldn't steer you wrong. Make sure that you are carbing up every 3rd and 4th day (wednesday and sunday) replacing your last meal with a HUGE surplus of carbs. I would not personally stay on this diet more than 4 weeks at a time, but if you feel you like this plan and it is working for you, then don't fix what ain't broke!
yeah, i dont think i was clear, thats exactly what is happening, stall out with the weight loss, but i agree stay on it and see how it goes . i have been learning alot of great info from all of you who have been responding. thanks a bunch also started lean out i do have a question on it. since it effects bloodsugar. is it ok to use for one with hypoglycemia? |
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| Posts: 21 | Location: saint louis, mo | Registered: Sat August 02 2008 | |
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Hi Deb! Are you a diagnosed Hypoglycemic patient? I would start with 1 Lean Out cap with every meal, see how that affects your blood sugar, then up it to 2 caps with every meal after about a week on it! Wether hypo or hyper, Lean Out should help you STABALIZE your blood sugars. Cheers!
Vijay Rock Puri, D.C.
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| Posts: 638 | Location: Bettendorf, IA | Registered: Wed August 29 2007 | |
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Hopefully it was closer to 3 hours rather than the 4?? That is a long time to go between meals. What did that particular meal consist of? You may need to increase the frequency of meals if they are spaced out that long and you suffer from hypoglycemia?
Vijay Rock Puri, D.C.
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| Posts: 638 | Location: Bettendorf, IA | Registered: Wed August 29 2007 | |
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i have another question for you. im having a hard time eating meat. not a fan. i do like fish and ground beef thats about it. is it ok to use ump as my protein source? quote: Originally posted by ChunkyButt:
Hopefully it was closer to 3 hours rather than the 4?? That is a long time to go between meals. What did that particular meal consist of? You may need to increase the frequency of meals if they are spaced out that long and you suffer from hypoglycemia?
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| Posts: 21 | Location: saint louis, mo | Registered: Sat August 02 2008 | |
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quote: im having a hard time eating meat
esplain to me, Lucy.  Are you having a hard time eating meat because it is tough and fiberous or stringy? Or is it because of taste? The reason I ask is because you say you can eat ground beef. Try grinding your own. I did it until a a person that I allowed to stay there decided he should take custody and sold it. Fish is great and so is UMP or MP.
Frank
"Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!"
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| Posts: 2020 | Location: Arlington, TX USA | Registered: Thu August 14 2003 | |
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