Hello everyone,

Actually it's my wife that needs help. We follow a similar diet that I have created. She eats 4 times a day. Her diet looks like this:

M1
2 egg whites
1 slice whole wheat bread
1/2 grapefruit

M2
1/2 sliced turkey sandwich
W/ lettuce and mustard
1 "Simply Steam" these are in the frozen food section and are about 150-200 cals, 1-2 grams of fat.

M3
1 Sugar free pudding

M4
Dinner varies.
Some nights 1 sweet potatoe and a salad
another night brown rice and chicken
Etc

This diet comes out to be about 1200-1300 cals. She runs on a treadmill 4 times a week and runs about 4 miles a session. We have been doing this diet for about 3 weeks. This morning she claims that she has gained weight over these three weeks.

Money is somewhat an issue, this is the reason for the untraditional diet.

This is the 3rd or 4th time that I have tried to give her a diet. She seems to like it. She doesn't like eating the same thing day-in and day-out. Although with this diet she seems to be doing better. We just had a baby about 10 months ago, and she was looking to get rid of some of that "baby" weight.

Please any help would be greatful.

Thanks in advanced.

Quickly, I don't see where there is about 1300 cals. Seems way too low.

Start off the diet with higher cals at least 12X her weight, then drop back to 10X varying the macros.

Breakfast is way too light.

Yeah not even close to enough cals.

Not enough cals, too much cardio, trigger weight gain, not surprised.

Not enough protein, not enough good carbs....

Thanks for the responses guys.

I use fitday.com for my calorie calculator. Even though it is very limited, I get the jist of when diets consume.

I came up with this for my wife...Please tell me if this is better than the other diet.

M1
1 package oatmeal (maple & brown sugar)
3 egg whites

M2
1 MP protein shake (2 scoops)

M3
4 slices turkey on 2 slices bread
1 cup mixed veggies

M4
1 MP protein shake (2 scoops)

M5
2 Cups salad w/ fat free dressing
4 oz chicken breast

I am coming up with 1200 cals, 22g fat, 92g carb, 156g protein.

I know she is very frustrated, which makes me very frustrated. Please evaluate this.

Thanks again.

Meal !

Just use regular oatmeal. More volume for same calories. Adding more water can help curb some of the hunger and feel fuller after the meal.

If she hasn't done the shakes, drop them for a few weeks. Let the body get used to dieting with good foods.

Then remember, if she's nursing, she needs some extra cals and don't forget vitamins.

There's a diet I just posted http://beverlynutrition.com/eve/forums/a/tpc/f/7196051983/m/6371008274

Check that out. It's a 50/30/20

What's her weight?

Thanks Frank for taking time with this.

I like that diet. You have a good point with the shakes. Should she just eat 3 times a day then?

She is 5'5ish" about 150 I think. She would like to run in a half marathon in April, and her goal weight is 125-130. I know she could do it if she gets the right mind-frame. Hopefully she can do it.

Thanks again.

155, what is her estimated bodyfat?

Im not crazy about the 50/30/20 for her. Works for some bodybuilders, I have more success with a 35/50/15 for my wife. Im finding protein does not need to be as high for the natural athlete as we may think. Works for the drug induced athlete though.

Give me the estimated lean body mass and Ill help you out.

Hmm that is a difficult question to answer. I would estimate her BF at about 30-35%. I ran these numbers through an online calc. Her estimated LBM is 108.41.

I believe the higher protein is better for fat loss than maintenance.

Now, we've just entered a new realm. She's wanting to run a marathon?

Training will require higher carbs during the day and after training (running), the higher protein will be essential.

Jason, on a 3,500 calorie diet or off-season training. I agree. I wouldn't use the macros at 50/30/20 either.

But going on a fat-loss/cutting type diet, I believe protein should be more than 40% because of it's dual role as muscle repair and fuel source.

One more point. She should have at least 5 meals, never 3.

quote:

Originally posted by Frank:
I believe the higher protein is better for fat loss than maintenance.

Now, we've just entered a new realm. She's wanting to run a marathon?

Training will require higher carbs during the day and after training (running), the higher protein will be essential.

Jason, on a 3,500 calorie diet or off-season training. I agree. I wouldn't use the macros at 50/30/20 either.

But going on a fat-loss/cutting type diet, I believe protein should be more than 40% because of it's dual role as muscle repair and fuel source.

One more point. She should have at least 5 meals, never 3.

I used to think like that too. I no longer do. Take a look at www.brianwhitacre.net or www.kurtweidner.net. These are excellent natural bodybuilders and they dont do the 50/20/30. Many drugged athletes can get away with that much protein because they put it to use. A natural athlete deflates on that, and too much protein can store as fat. Cytrainer913 has been on here numerous time saying how most the diets posted are too high in protein...another really good natural pro.

If traing 4 x per week and doing 6 cardio sessions per week I think carbs should be higher...especially for someone who enjoys running.

Just my opinion...

agree to disagree.....

If traing 4 x per week and doing 6 cardio ..."sessions per week I think carbs should be higher...especially for someone who enjoys running.

Just my opinion...

agree to disagree....." JB

Where does PB fall in?

There's a science for what I've seen for me and a few others and that's why I stick with the higher protein then it all changes. I'm not saying there's no science behind what you are saying, I've just seen where 50/20/30 provides a better kickstart promoting fatloss. I had different nutritionist work with me using the lesser protein and I suffered (loss of strength), BUT; I will not do the last 3 weeks for a contest at 50/20/30, that's for sure.

Going back to the original poster's request, I say forget all the frustration of the dieting. Let her eat. Then, TRAIN HARD. That kind of training, she's going to shed. I know too many marathon runners that are on high calorie diets and thin and a few quite muscular.

My daughter trained before going into the Army. She trained at McDonalds. She was at 165, 5'3 and all she did is change the 5 solid meals to 2 shakes, run and lift. 1 year later, she was at 130 and a mean fighting machine. She did 40/40/20 and eliminated wheat. She didn't run but 3 miles. Her goal was time in 3 miles

Her stats:

Power clean 115 (3)
Bench 195 (3)
DB Shoulder press 35 (15)

A weak hip kept her from going over 165 on squats.

With Dad as Drill Sargent, she was ready.

This message has been edited. Last edited by: Frank,

This is the formula that I recently used during my marathon training. 70% carbs, 15% Fat, 15% protein. After my 2 1/2 marathons in two weeks in a row, I started lifting more and doing less cardio so I changed my diet again, 70% Protein, 10-15% fat, and 20% carbs. She will need more carbs and calories for running. I ate a lot of oatmeal and whole wheat pasta and tried not to eat startchy carbs late in the evening, not past 6pm unless I stayed up past 9:30.
If she's not getting enough calories in for her run, her metabolism will slow down. For each mile ran, you burn aprox 100 calories. So she would need at least to add that much into her basal calorie intake. I adjusted my calories depending on how far I had to run that day.

Thanks for the responses. Patricia that seems like a logical system you got there. I have a question. Which diet did you loose more weight with, the 70% carb or the 70% protein?

I have come up with a diet that I think she may like. With the help of Jason, he had a few suggestions. If there are any major flaws, please let me know.

M1

1/2 cup oatmeal
3 Egg whites
1 whole egg
1/2 grapefruit

293 cals - 34g carb - 23g prot - 7g fat

M2

1 scoop MP
2 slices whole wheat bread

215 cals - 27g carb - 21g prot - 3g fat

M3

1/2 cup Brown rice
1 cup mixed veggies
2.5 oz chicken

362 cals - 48g carb - 29g prot - 6g fat

M4

same as 2

M5

1 cup salad
1 med potato
2.5 oz chicken

306 cals - 34g carb - 25g prot - 7g fat

M6

same as M2


I get a total of 1607 calories, 195g carbs 45%, 138g protein 37%, and 31g fat 19%.

I ran these numbers through fitday.com and this is what it spit out at me. I decided to go to 6 meals with the 3 shakes and bread to get her carbs up on a per meal basis. If there is anything I am missing, let me know.

Thanks again

I think its very well balanced and will provide the energy she needs to train and run. Now if she goes for the marathons she will need to up the carbs......(running 30 miles per week to train)

Also when fat loss stalls, remove the carbs from Meal 6 only, her body will be looking for those extra carbs, but they wont be there, will speed up the fat loss once again. But, this a few weeks as is. Keep us posted how she likes it and how she is doing on it.

quote:

...will provide the energy she needs to train and run. Now if she goes for the marathons she will need to up the carbs

I'm with ya, Jason!

Bottomline: Calories in must be lower than calories out, even if it is only 100 calories per day, fatloss will occur, provided there is nothing wrong, healthwise.

Starvation and other types of "weightloss" can lead to serious health problems in the long term. Vitamins, minerals and good fats are important. Throw in a TBS of flaxseed oil. It throws off the macros, but in reality, it's almost a non-existent calorie because of it's use in fat loss.

quote:

Originally posted by Jtheo:
Yeah not even close to enough cals.

Not enough cals, too much cardio, trigger weight gain, not surprised.

Not enough protein, not enough good carbs....

Can someone tell me why physiologically this happens? I mean I understand putting your metabolism into "starvation" mode... but if you are eating under your TEE and exercising shouldn't the remaining defecit equal fat loss? Why does it actually cause a gain? How do fitness competitors keep their calorie levels so low and cardio sessions up? (Especially the women...)

Yes, you need a deficit but the original diet was way to low. I thikn it much better to be at maintenance cals or just a tad below and lose weight with diet and cardio. I stay fuller and carry more muscle.

Others prefer to continually remove nutrients from the diet and only train with no cardio, I deflate....

good luck

quote:

Originally posted by *Michelle*:

quote:

Originally posted by Jtheo:
Yeah not even close to enough cals.

Not enough cals, too much cardio, trigger weight gain, not surprised.

Not enough protein, not enough good carbs....

Can someone tell me why physiologically this happens? I mean I understand putting your metabolism into "starvation" mode... but if you are eating under your TEE and exercising shouldn't the remaining defecit equal fat loss? Why does it actually cause a gain? How do fitness competitors keep their calorie levels so low and cardio sessions up? (Especially the women...)

Their calorie levels are not low all year round, only the last few weeks before competition. Their cardio and weight training also cycles, and for these types of athletes, their body immediately responds to a change. To begin with , their a fitness/figure competitor's body from day 1 is most likely where reg folks want to be at the "end".

"Regular" people trying to make a change in their bodies takes a fine tuning adjustment of calories and activity level before they will see an overall change in fat loss and muscle gain. Once they are at a healthy weight that does not fluctuate, you can begin to manipulate other aspects of diet and training to acheive the goal...whether it be weight, measurements, specific strength etc.

I know you see 12 weeks stories and pictures from people who made drastic changes, entered a show and won etc, however, one really needs to look 3 years back from their start date at what they looked like, fat/muscle ratio weight and lifestyle...and then fast forward to 3 years after entering that first show and do the same. LIFESTYLE CHANGE is what it is all about in the end...regardless!