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My diet
Apr 19, 2006 12:36:19 GMT -5
Post by sapphire on Apr 19, 2006 12:36:19 GMT -5
Any suggestions or opinions regarding my cutting diet. I basically plan on eating like this everyday..... ALMOST Meal 1 I mixed my protein powder with water and Fiber One Black coffee Meal 2 I mix cream of wheat with a can of tuna in water Meal 3 Steamed chicken and mixed veggies Brown rice (only on training days) Meal 4 Protein shake with water Almonds or a tblsp of natural PB mixed in Meal 5 Grilled chicken or ground turkey/egg whites Spinach salad with olive oil and balsamic vinegar Post WO I eat rice cakes and drink Refill
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My diet
Apr 19, 2006 13:02:35 GMT -5
Post by Tim Wescott on Apr 19, 2006 13:02:35 GMT -5
Looks great Sapph...........every now and then,you might want to add a little more complex carbs to the mix,but I`m sure you`ll do well on it.
Looks very well thought out. #thumbsupsmileyanim9lp#
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My diet
Apr 19, 2006 13:17:05 GMT -5
Post by Intensity on Apr 19, 2006 13:17:05 GMT -5
It depends Sapphire, what is the objective of the diet? If it's cutting, i think you are on the right track, but as i often say, i believe that a major factor of a succesfull cutting diet is: changing and/or cycling our nutriments intake constantly. You dont want your body (metabolism) to get use to a certain amount of nutriment… because in no time, you wont even burn fat at 800 cals/day Good luck Shap! Mo
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My diet
Apr 19, 2006 15:29:48 GMT -5
Post by squatprincess on Apr 19, 2006 15:29:48 GMT -5
Looks great! I was on a cutting diet for about 8 weeks, and I was doing really well. But where I failed was in keeping myself interested. Try to throw a twist in here and there... What are you taking for supplements?
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My diet
Apr 19, 2006 18:20:45 GMT -5
Post by sapphire on Apr 19, 2006 18:20:45 GMT -5
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My diet
Apr 20, 2006 1:19:16 GMT -5
Post by musclemom2 on Apr 20, 2006 1:19:16 GMT -5
Looks good!
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My diet
Apr 20, 2006 18:59:23 GMT -5
Post by sapphire on Apr 20, 2006 18:59:23 GMT -5
Thanks MM! Coming from the woman with the six pack I would kill for, it's a good thing! ;D
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My diet
Apr 21, 2006 11:46:23 GMT -5
Post by musclemom2 on Apr 21, 2006 11:46:23 GMT -5
Hi Sapphire- you are too sweet....I struggle with my abs and are happy they come thru at contest time (along with the leg struggle...etc...lol).
What are your goals for "cutting"? (just curious) How's the diet going?
MM2
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My diet
Apr 21, 2006 12:12:47 GMT -5
Post by sapphire on Apr 21, 2006 12:12:47 GMT -5
Well my cutting goal is not for a contest.. it's for the beach and my boyfriend. ;D We are going away the end of May and I would like to be as lean as possible without any muscle loss. After that, I am planning on maintaining for the summer. I will do a bulk in the fall to try to build more muscle. The diet is going well, I think I am a little leaner maybe. I have 5 more weeks. I would like to lose maybe 3 or 4 pounds of bf.
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My diet
Apr 21, 2006 16:59:42 GMT -5
Post by rachelnsd on Apr 21, 2006 16:59:42 GMT -5
what are your stats? seems like the calories must be really low-around 1200-1300? be careful, you probably need more calories... i take it you are doing a TKD, right? If that is the case, you can definitely eat at least 200 more and still lose, im pretty small myself (5'2, 129 lbs) and was losing on 1900 a day doing TKD, where normally i have to eat 1500.
i think your preworkout meal should be oats or oat bran, instead of cream of wheat. so, all in all, i say you should up the calories and improve the quality of some of the carb sources.
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My diet
Apr 22, 2006 16:29:52 GMT -5
Post by Maximum6 on Apr 22, 2006 16:29:52 GMT -5
perhaps even HIIT cardio... ;D
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My diet
Apr 22, 2006 20:31:37 GMT -5
Post by sapphire on Apr 22, 2006 20:31:37 GMT -5
Thanks for the advice Rachel. I am 5'7 right about 130 pounds. What is a TKD? I HATE oatmeal... hate it, hate it. BUT I will eat it. I know I should, believe me. Thanks again for the advice. ;D AND Yup I am doing HIIT twice a week Maxie.
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My diet
Apr 23, 2006 7:45:47 GMT -5
Post by Tim Wescott on Apr 23, 2006 7:45:47 GMT -5
Just one of many articles I found on Google on TKD diets: Low Carb, Ketogenic Diet Basics The following are bits and pieces of a few weeks of low carb dieting thoughts for your consideration. <What is a ketogenic diet?> Ketogenic is a term referring to a ketone based diet, hence the term "in ketosis." This is caused by the consumption of ultra low carbohydrates - under 100 grams per day for sure, but most often I think, under 30-40 grams - in order to force the body into ketosis. Ketosis is the point where there is not enough glucose to fuel the system, particularly the 100 grams or so it takes to fuel the brain, which forces the liver to produce ketones for fuel. After a period of time, between 1-4 days normally, the brain adapts to using the ketones for fuel. After a longer period of time, between 2 and 4 weeks, the body begins to efficiently use bodyfat for fuel and decreases the use of ketones to fuel the muscles. There are several popular low carb diet books available. The most well known is the Dr. Atkins Diet Revolution. Also see the Drs. Eades Protein Power, Dr. Sears' The Zone (which is less low carb than the rest I believe), the Drs. Heller CAD - Carbohydrate Addicts Diet, Beyond the Zone, and Ray Audette's Neanderthin. All have the same basics, with slight variations. The book most of us used to refer to is Lyle McDonald's The Ketogenic Diet, which is a compilation of all the low carb studies he researched, plus descriptions and methods to use the diet in combination with heavy or moderate weight training. Another really popular one (and more current these days) is Rob Faigin's Natural Hormonal Enhancement. For those who don't know, Lyle has expanded upon the low-carb theories of Dr. Atkins, with an eye toward weight training. He warns that the standard Atkin's style low carb will hurt your weight training after a fairly short period of time as there's not enough muscle glycogen to fuel a strong workout not long after beginning a ketosis-based diet. Others disagree, so again it appears to be an individual thing to test for yourself. The Atkins diet is what Lyle calls a "SKD" - standard ketogenic diet. Lyle's training-geared diets are called "CKD" - cyclical ketogenic diet, or "TKD" - targeted ketogenic diet. CKD is a 5-6 day low-carb diet, followed by 24-48 hours of high carb to refill glycogen stores for the week. TKD is a full time low carb diet, except that extra carbs are taken 30 minutes prior to workouts. In a nutshell. Laree <How many carbs can you eat and still be in ketosis?> Some people need to restrict their carbohydrate intake to less than 10 grams a day to enter ketosis; others have been able to enter ketosis while eating up to 100 grams a day. The only way to be sure that your carbohydrate intake is low enough is to measure ketones in your urine with ketostiks. Also, the number of grams of carbohydrates per day is not the only factor determining whether you enter ketosis. Individuals who are eating less than 20 grams of carbohydrates but are consuming exceedingly high amounts of protein may NOT enter ketosis. If protein intake is too high, the body can convert the protein into glucose (through a very inefficient means) and avoid ketosis. Also, certain micronutrients may prevent ketosis. Millard --- Carbohydrates, all carbohydrates, simple and complex are converted to glucose by the liver and enter the bloodstream as glucose. Excess glucose in the bloodstream triggers an automatic insulin response from the pancreas. The insulin's purpose is to remove the excess glucose, which is toxic to the organs and the nerves, from the bloodstream. It stores the glucose in the adipose tissue (fat) and activates glycolysis which stimulates the adipose tissue to store fat. Mark <I'm having trouble getting into ketosis.> I think the problem is in your approach towards carb intake. It's really not as bad as you think and the results will prove better than you think. Try this simple approach to carb intake. (You must use the Ketostix to show positive ketone readings.) Week 1 - 10 grams of carbs max per day - this is the worst one Week 2 - 20 grams max per day Week 3 - 30 grams max per day Week 4 - 40 grams max per day. After the fourth week, just keep a close eye on your ketone readings. You should be able to add a few grams of carbs still, however if you get a negative reading just drop back to 10 grams the next day and you should be right back in ketosis. Fred
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My diet
Apr 23, 2006 7:57:57 GMT -5
Post by Tim Wescott on Apr 23, 2006 7:57:57 GMT -5
More stuff: What is a "CKD"? A: CKD stands for Cyclical Ketogenic Diet, a generic term for a diet that restricts carbohydrates to induce a metabolic state known as ketosis and includes a period of high carbohydrate eating to replenish glycogen stores depleted by exercise. CKDs were originally designed for competitive bodybuilders. While most low carb diets focus on the control of insulin, the explicit goal of a CKD is insulin and hormonal manipulation. That is, using a period of ketosis to induce fat burning and ingesting a large amount of carbohydrates in a limited time to take advantage of the anabolic properties of insulin, transporting protein and other nutrients along with glucose to muscle cells. The three books describing the CKD are "The Ketogenic Diet","BodyOpus" and "The Anabolic Diet". Most of the FAQ content deals with CKDs, unless noted. What is a "TKD" A: Targeted Ketogenic Diet. It is essentially a ketogenic diet where carbohydrate intake is timed around weight training workouts. The goal is to provide enough short term energy to exercise effectively without disrupting ketosis. The amount of carbs to be consumed is determined by the number of sets to be performed. Lyle McDonald has suggested 5 grams for every two sets to be performed as a guideline. A person planning for 10 sets would consume 25 grams preworkout using these guidelines. Most TKD followers use abbreviated weight training routines: i.e., HIT /Hardgainer, where only one or two sets of an exercise are performed. An extensive listing of sample abbreviated routines can be found at: www.cyberpump.com/workouts/workpage.html . Carbohydrates are generally consumed 30 minutes prior to workout. Others have found sucess with carb intake during their workout. Some TKDers also take in post-workout carbs, generally with some protein to aid in recovery. Fat intake should be avoided when taking in whatever source of carbs is chosen. Experimentation with the amount and timing of carbohydrate consumption will generally be necessary to get the results desired. Is Ketosis necessary to lose weight? A: It's not necessary to lose weight - all you have to do is take in less calories than you expend and you will lose weight. Most people MEAN that when they want to lose weight ,what they really want to do is lose fat. Many diets reduce calories too much and people do lose weight, but a lot of it is muscle along with the fat. This reduces the person's metabolism and fat is regained more easily. Being in ketosis means that your body's primary source of energy is fat (in the form of ketones or free fatty acids). The state of ketosis is believed to be anti-catabolic, minimizing the loss of muscle when dieting. A number of studies that compared several forms of reduced calorie dieting have demonstrated that the least amount of LBM is lost on a ketogenic diet. Also, ketogenic diets tend to accelerate fat loss because when fat is coverted to ketones, it cannot be converted back to fat, and so is excreted. 2.16: Isn't ketosis a dangerous condition? A: Ketosis is not dangerous for non -insulin dependent diabetics and people of "normal" health. Epileptic children have been put on ketogenic diets for years as a method of treatment. The Inuit (i.e. Eskimos) have eaten ketogenically for long periods of time. Virtually all of the diets discussed, including the CKD and Atkins do not have the dieter in a constant state of ketosis. The long term effects of ketosis are unknown. 2.17: How can I tell if I'm in ketosis? A: The primary method: Ketostix (urine analysis strips) . Ketostix can be obtained at a pharmacy. If your pharmacy has a diabetics supply area, it will be there, otherwise simply ask the pharmicist. Ketostix measure the prescence of ketones in the urine. If the strips get dark, you're in ketosis. Ketosis is also evidenced by particuarly bad or "fruity" breath and foul smelling urine. A metallic taste in the mouth is also commonly noted. Many people notice a different mental state when they're in ketosis. For some, they get "foggy" about things while others are exactly the opposite: they feel more alert. This appears to vary considerably from individual to individual. Ketostix are not a completely reliable indication of ketosis, but it's the best we have. 2.18: What if my ketostix aren't getting dark? A: There are varying degrees of ketosis. If the strips aren't changing color at all, you may still be in, just not excreting sufficient ketones to react the sticks. But as long as you are showing at least "trace", you are in ketosis. The correlation of the degree of darkness of the strips to fat loss is unclear, the strips represent the amount of ketones present in the urine (i.e. excreted). If you burned up all your ketones as energy , the strips won't show anything. Darker strips don't necessary indicate greater fat loss. Some individuals find that lesser degrees of ketosis are better for fat loss although this is not universal. 2.19: How long will it take me to get into ketosis? A:This varies by individual. Some people will take several days to get into ketosis, others will take less than one day. Generally, the longer someone is on this diet, the less time is required to enter ketosis (metabolic adaptation). Entering ketosis is a matter of getting the liver to dump all of it's glycogen stores. Strategies for speeding the descent into ketosis is often a topic of discussion on the list.
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My diet
Apr 23, 2006 11:58:05 GMT -5
Post by sapphire on Apr 23, 2006 11:58:05 GMT -5
Thanks Tim!! I guess the answer to that is yes then. I am attempting to keep my carbs to around 100 grams per day. I don't like to go much lower than that usually. On leg day I bump that number up to around 150. This is only for the next 4 weeks, then I am going back to my normal diet as per Bodyfx.
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My diet
Apr 24, 2006 7:50:33 GMT -5
Post by sapphire on Apr 24, 2006 7:50:33 GMT -5
That 100 grams of carbs does not include my PWO carbs, I take in around 50-60 grams post wo. Also I broke down and got oatmeal.
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My diet
Apr 24, 2006 19:16:28 GMT -5
Post by sapphire on Apr 24, 2006 19:16:28 GMT -5
Here is what I ate today...any better???
Meal 1 fiber one with protein powder coffee
Meal 2 oatmeal/can of tuna
Meal 3 egg white and turky omelet oatmeal
Meal 4 protein shake nat PB
Meal 5 ground turkey/egg whites spinach
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My diet
Apr 27, 2006 14:41:53 GMT -5
Post by rachelnsd on Apr 27, 2006 14:41:53 GMT -5
good but needs way more veggies-unless you ate 5-6 cups of spinach with meal 5...was that a big salad or just a serving of spinach?
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My diet
Apr 27, 2006 15:03:34 GMT -5
Post by sapphire on Apr 27, 2006 15:03:34 GMT -5
It was a big spinach salad, but regardless you are right, I usually eat brocoli alot of it with meal 3. Thanks for the suggestion though.
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