Rachel, suggestions here are pretty good. I would STILL NIX that yogurt. Not the best choice considering all your other options. Heck, I wouldn't even include cottage cheese because you are trying to lean up and dairy is a negative factor there.

Super Pack is the most comprehensive Vitamin Formula that you can find! There isn't another vitamin formula that comes close. But it is a "pack" therefore there are quite a few pills in there. You may want to look at Ultra 4 by Beverly and that may be more suitable for you?

Also, I noticed your Lean Out was taken only twice a day. The MOST EFFECTIVE way to use Lean Out is to use 2 caps with every meal. Trust me on this one, you wanna control your blood sugar and make sure that fatty acids are used efficiently! This is the best way to use Lean Out.

Frank is right about your Glutamine+BCAA's mixture. Mix it up and sip it before, during, and after (if there is any left) your WEIGHTS workout.

Thank you.

I don't think I will invest into taking Lean Out with every single meal. That's very very expensive since my husband and I are both taking it. I still feel we'll receive value with the recommend dosage of 4 caps.

Plus in some of my other supplements there are repeats in the ingredients (except for L-Carnitine).

We will consider nixing the yogurt. I've been keeping it up for the Lysine to prevent cold sores. Plus it's very very low in sugar and calories, only about 100 calories per 8 oz. Why is it so bad?

What would you recommend to replace it?

I am trying to stick within a reasonable budget for supplements AND diet. It's quite expensive to integrate EVERY single thing you want to do. (HECK I'D TAKE THE ENTIRE BI LINE IF COULD) (=

quote:

What would you recommend to replace it?

I don't recommend replacing the yogurt. There are several reasons why I thought you should keep it and the reason I moved it to mixing in with the shakes is so it won't have the impact of an insulin spike as if you ate it alone. In this case, use plain yogurt. This will keep you from having to add one more supplemnent.

It is completely up to you. Typically, those trying to shed body fat and those on a pre-contest type diet need to avoid dairy in any form due to the lactose (dairy sugar). You really won't find it if you look....

Lactose is NOT designed to work effeciently in the adult human. Sure there are benefits, but in the case of the common goal of LOSING BODYFAT, it is contraindicated. Reason being this: Have you ever heard "Oh, it makes me hold water"? Well in this case it is true. Because of the liver's (and colon's) decision to bypass trying to sever bonds within the lactose sugar, it gets excreted or turned into plain sugar (in the few who can digest it). So what happens? It can cause something of an anaphalactic response by getting you bloated, giving you diahrrea, or most commonly in the case of bodybuilding, holding a film of subcutaneus water thus giving you the appearance of looking "fatter".

I am not bad mouthing yogurt in specific as it has proven to have good immune repore and colonic benefits, I am talking about DAIRY IN GENERAL as pertains to LACTOSE.

Like I said Rachel, it is a toss up. Include it in small amounts, thats fine. Personally, I always look for the best bang for the buck when it comes to food quality, so that is where I am coming from.... Just my opinion! You will know best what to do and what to change when ever it is necessary!

....still, Frank is right. If you are gonna do the yogurt, stick with the PLAIN source.

quote:

Lactose is NOT designed to work effeciently in the adult human. Sure there are benefits, but in the case of the common goal of LOSING BODYFAT, it is contraindicated. Reason being this: Have you ever heard "Oh, it makes me hold water"? Well in this case it is true...holding a film of subcutaneus water thus giving you the appearance of looking "fatter".

Yeah, talk about THICK SKIN!! I feel this is one of those cases where people will mix up carb sensitive not realizing it is dairy products.

I don't think Rachel has any intentions for competition at this point. Probably wants to lean up a bit, meaning just drop 2 to 4 lbs of fat. She can maintain her 140, perhaps even go up to 145 and still look very lean once she begins a routine.

proven to have good immune repore and colonic benefits

I cycle in yogurt for a few weeks about every 6 months for that very reason and some other benefits. I have to remember, it isn't always about "body building", but healthy body building.

When it's contest prep, your body has to be in top shape because you can push some limits and change or even stop some natural processes, hormone production. Then there are those that push it to the danger zone.

LOL, going way off topic, now.

LOL!!! WAIT A SECOND FRANK! You callin me thick skinned...... no prob, I've been called worse

In fact - I would like to compete!

But I dont know if I have the right body to be able to do so.

I think after we're done with our stash - we'll drop the yogurt.

quote:

LOL!!! WAIT A SECOND FRANK! You callin me thick skinned

ROFL...I reread that and thought, "I'll leave it like that."

holding a film of subcutaneus water thus giving you the appearance of looking "fatter"
When I first started competing, I would say it took a long time to get rid of that "thick skin" because dairy products was all over my diet, and I do hope you know that's what I was referring to in my comment.

As for Rachel, competing is in the very near future, such as this year, you're talking about an completely different aspect and should be considering contest dieting, and precontest dieting and by that definition, learning to schedule meals and weighing/measuring before you begin a contest diet. This method helps you prepare for a strict diet and you fall right into it without breaking stride. Doing it this way takes about 20 weeks. I feel when a person does it this way, it reduces the chance of binge eating, something many competitors don't realize.

I think I'd like to get just to a very nice fit, toned, muscular physique with a regular workout regimen and a clean diet - then I will consider taking it to the next level.

Baby steps.

And it probably wouldn't be this year or next, I have a lot of other things in my life that I am choosing to take a great priority in.

Do you compete?

quote:

And it probably wouldn't be this year or next, I have a lot of other things in my life that I am choosing to take a great priority in.

Do you compete?

If you are not going to compete, then the yogurt thing may be one you cycle in your diet.

As for me competing, I did from 2000 to 2003 and considering next year and just for fun and the fact that I can. This year is a cutting/bulking season.

I seriously doubt to see any future as a pro because of some sport injuries from pulled and torn muscles making a little problem being a little asymmetrical. It's still been fun because I can make some of the competitors uneasy, but I already know how the judges feel.

Sports injuries - ouch.

I'm not sure how my past health problems would affect judging as well. I've had multiple surgeries as a teenage on my GI system and I have a long scar from ribs to below my belly button and have two scars on each side. Kind of like: _ | _

One of the side scars is slightly higher than the other. But they are still pretty visable, even 6 years later.

I also don't have a colon, that was one of the surgeries, so I only have small intestine left. I don't absorb as much water as most - so I drink a lot of it and I don't absorb much sodium - so I consume a lot more than most.

I'm very lanky and quite tall, it would be amazing to think I could even put on the muscle needed with my metabolism.

I think I will focus on putting on a few pounds over the next year and create more definition in my physique.

When I got married, I had been training with a PT for a few months - lifting pretty intensely 3 times a week and doing cardio. I actually had a pretty nice definition with my delts and triceps for the first time in my life.

I wonder if I can find a pic...

Anywho, we will eat our pantry out of the bad stuff over the next week or so (I don't buy in bulk, meaning my cupboards are bare by the next shopping day)... Josh, my dear husband will eat just about anything (except for mushroom and cauliflower) that I put in front of him.

He's liking the small breakfast steak I've incorporated and the ease of eating ready-made rice and frozen chicken breasts.

Question: if I don't feel like rice or couscous as a whole grain for a carb = can we eat a high GI/GL veg like peas or corn. Corn is in season here right now and we love it - even in the can!

Wow...I'm sorry to hear about your ordeals. As far as scars, it may be hard to tell because you'll be painted up and at a distance.

You seem to plan meals very well! I think peas and corn can be fair options provided they're whole. How about potatoes? They're rich potassium and potassium is something that is only in abundance in muscles. So fill up! You may also benefit from them in your lower GI.

In your case, it sounds like it really may not matter as far as types of carbs. What may matter is preservation of muscle once you build. If your metabolism is as high, gaining muscle may be your goal and fat loss may just happen as a result of training.

Peas aren't that bad. Lots of fiber, but do contain a little sugar. Corn on the Cob is great, although it is higer GI, it is DELICIOUS! Canned corn you have to watch for added sugars. Corn is comprised of Maltodextrin, so keep protien in that meal high and of course, add some fats to control the insulin response... Really, with corn you could do a lot worse. Now if you were eating corn at every meal, that would be a little different!

You may be just better off with Sweet Potato, Red/White Potato, or quinoa? But, thats up to you.

I like yams, but Josh doesn't.

We'll do a few potatos during the week - red ones.

And I'm not sure about Quinoa, I know it's great for you but haven't experimented yet.

quote:

Originally posted by Frank:
Wow...I'm sorry to hear about your ordeals. As far as scars, it may be hard to tell because you'll be painted up and at a distance.

You seem to plan meals very well! I think peas and corn can be fair options provided they're whole. How about potatoes? They're rich potassium and potassium is something that is only in abundance in muscles. So fill up! You may also benefit from them in your lower GI.

In your case, it sounds like it really may not matter as far as types of carbs. What may matter is preservation of muscle once you build. If your metabolism is as high, gaining muscle may be your goal and fat loss may just happen as a result of training.

I'm not (sorry). It's made me who I am - I had over 35 surgeries in 4 years...and I am darn proud of the woman God has made me. But I do have the battle wounds I mean, victory scars!

I'm going to continue to work and plan well on my diet. Today was off because we went to Tortilla Flat in AZ for our anniversary. So we shared a burger, an ice cream cone and some fudge. No biggie - I'll have my PP like usual for tonight's meal.

I really just have to get my workout's in order. Because I can eat well eat well eat well and if I'm not working out - not much change will happen. You're right - I have to stress these muscles. I think I will slow my way back into the grind with light cardio and lighter weights. And move heavier as much as I can so I'm not too sore.

That's incredible!

My only regret was not knowing the injuries were so severe. You see someone going down in agony, rolling around. I had no idea other than something was wrong. What I felt was similar to an electrical shock. "WHOA!" So far, it is the right bicep, right hamstring and left calve. As I diet down again, there may be some others that show up. LOL

For some reason, I suffer strains/pulls or tears. I cannot find what causes this problem. I'm already warmed up, stretched and sometimes it isn't even an all out burst of energy.

You can see what I'm talking about on my right bicep.

http://www.geocities.com/kburger10/FRANKLOPEZBIO.html

As for your diet, let's see what happens as you implement a workout strategy.

LONGHORNS!?!?!?

Booo.

BOOMER!!

SOONER!!!


Haha. Just kidding - kinda.

Here's recent pics from today when we were taking our little mini-vacation to Canyon Lake & Tortilla Flat.

Tomorrow we're off to Strawberry/Pine for the Strawberry Festival. Yeehaw!


http://img2.freeimagehosting.net/image.php?a01ccd8d3b.jpg

http://img2.freeimagehosting.net/image.php?8d394aea0d.jpg

As you can see, though I am thin and athletic - I've lost a lot of the definition that I feel is very aestethically pleasing. My DH couldn't care less, he loves me the way I am - but he is also looking to tone up. He's interested in losing about 15-20 lbs of fat. He has a VERY STRONG muscular base as he was a college football player in his earlier years. Inactivity and poor diet choices has lead to some extra junk in the trunk...plus he's 33 now - not the same metabolism as when he was 23. So I've concluded that he & I can probably eat about the same caloric intake and I'll probably maintain while he will still lose. Finally I have him on MY supplement regimen and he's sooo open to me giving him anything.

Oh, and
Whoever says that Arizona is not beautiful is smokin crack.

View from Canyon Lake Vista
http://img2.freeimagehosting.net/image.php?41d86405f8.jpg

http://img2.freeimagehosting.net/image.php?e49d7f0f14.jpg

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SOONER!!!

NEVER!

We can sure help him tone up, but first, he's got to go to the gym or lift at home. Now's a great time for him to begin a regular routine and help avoid many of the problems that arise after 40 and current disasterous trends of cardio vascular disease with Type 2 diabetes epidemic and I do believe it is worse than published, much worse.

While people are diagnosed daily, there are more that do not go to the doctor or understand the symptoms that their glucose level is much higher than the danger point.

Have him lose 15 lbs of fat and gain 15 lbs of muscle and he'll have a COMPLETELY different look.

Every place in on this planet has its own beauty. I went through northern AZ and came back another part of it on the way to the Olympia.

I lived in Santa Fe for 3 years and northern New Mexico has its beauty as well.

That's the plan (ditto to everything!)

I'm going to repost some more questions a little later...

I've been compiling them all week!