regarding pcf again..

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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Velasca Posts: 441 Joined: 2006/10/26	2006/12/10, 11:24 AM today was weigh in day..no loss..but i lost 2# last week so im still on average loss of a 1# a week.. no more protein bars..and double up on servings of protein shake..im gonna eat 1550 calories today...im going up to 1500-1600 this week..and then up alittle more next week if need be.. poor bbfit..he probably wants to srrangle me by now..is why he probably doesnt comment too much on my posts..he has been trying to beat this in my head for alittle while now.:p

Carivan Posts: 8,542 Joined: 2002/01/20	2006/12/10, 12:04 PM 1850 is at 13.5 cal/bl which still leaves room for adjustments. If you are not competing, don't go crazy with this stuff. If you want to add in some extra calories go with some walnuts or almonds, not more than a handfull which is about 22. Get the natural ones, no salt! -------------- A little discipline at the table and at the gym might help reduce that belly! Ivan Montreal Canada (City of Festivals)
Velasca Posts: 441 Joined: 2006/10/26	2006/12/05, 09:45 PM This is really hard for me and getting me frustrated... i have some really good days keeping my ratio..but most of the time i lean towards a high protein end..probably because of my fat free foods and my protein bar and shake pre and post w/o. my question is: i know that if we dont meet our caloric intake for a period of time our bodies go into freak out mode..does this apply to not getting in enough fat? right now im really dissapointed with alot of things in my diet and weight training routine. but i havent had the nerve to post cause it would just be a big whine. so if we could just start with this i would appreciate it.. thanks much.. ~V
Carivan Posts: 8,542 Joined: 2002/01/20	2006/12/05, 10:03 PM When one doesn't get enough fat the body utilises its own fat stores. It would take a great deficiency before your body freaks out. Don't mis-understand, our bodies do need fats. Do not worry about going over in protein, as your metabolism will utilze it. -------------- A little discipline at the table and at the gym might help reduce that belly! Ivan Montreal Canada (City of Festivals)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/12/06, 12:10 AM Most Americans tend to lean to the high carbohydrate end if anything. Although I too occasionally have the same problem with getting enough fats. Sometimes I just take some extra fish oil and add a tablespoon or two to my pre-bed shake. -------------- Iron and chalk.
conan_0822 Posts: 441 Joined: 2006/11/23	2006/12/06, 06:14 AM Velasca...hang in there girl. As for the diet, I won't be much help as I am still learning myself. But as far as the weight routine, don't be afraid to substitute exercises in your routine. The main thing is hitting the muscle group on the days assigned!! There are certain exercises, that no matter how HARD I try just don't seem to do me any good. And I always have no motivational problems when I use the exercises that I know work!
asimmer Posts: 8,201 Joined: 2003/01/07	2006/12/06, 10:31 AM fat free foods are usually nutritionally devoid, try focusing on real foods and eat a 1/4c of walunts or almonds with a few meals, I also add a little olive oil to my veggies, or supplement with fish oil or flax oil to bring my fat up to my requirement. flax oil tastes good in shakes :) -------------- Perseverance is not a long race it is many short races one after another. Walter Elliott
Velasca Posts: 441 Joined: 2006/10/26	2006/12/06, 03:56 PM ty folks....im definitely not gonna give up..just have to refocus... and asimmer what do you think about going light?? atleast? i think i went extreme when i switched to the pcf and went grocery shopping..lol cause im not off in the fat area but by 5g or so.. ty all again...
asimmer Posts: 8,201 Joined: 2003/01/07	2006/12/07, 09:10 AM what ratio are you aiming for? Light products can be useful, but many add sugar to replace the fat, so it really isn't any healthier, but light cheeses and light dairy products can be good. depends on what type of product you are talking about. -------------- Perseverance is not a long race it is many short races one after another. Walter Elliott
Velasca Posts: 441 Joined: 2006/10/26	2006/12/07, 04:05 PM since im eating between 1200-1300 calories a day..im aiming for 27-29g of fat a day...im probably being overly anal abou all of it...hehehe
asimmer Posts: 8,201 Joined: 2003/01/07	2006/12/08, 08:13 AM how much do you weigh? 1200-1300 is not enough calories for most people. -------------- Until you value yourself you will not value your time. Until you value your time, you will not do anything with it. M. Scott Peck
Velasca Posts: 441 Joined: 2006/10/26	2006/12/08, 04:49 PM im at 147 atm...i loose about 1-2# a week...if i ate 1400 calories a week(i.e 10cal/lb) id be in a maintenance stage
Carivan Posts: 8,542 Joined: 2002/01/20	2006/12/08, 04:51 PM 10 cal/lb is not healthy. Maintainemce is about 15/16 per pound. At 147 the lowest you should be at is 1750 a day. -------------- A little discipline at the table and at the gym might help reduce that belly! Ivan Montreal Canada (City of Festivals)
Velasca Posts: 441 Joined: 2006/10/26	2006/12/08, 07:10 PM doh..i meant im at 137...hehehe
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/12/08, 07:21 PM That still makes it 1600 a day. :)
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/12/08, 08:16 PM You'll have to trust us on this one...yes you will drop the weight at the cal intake you're currently at...I PROMISE you...you cannot sustain that in the long run...and you will gain it right back...it may be hard to believe but it's true...you'll just have to have faith.
Velasca Posts: 441 Joined: 2006/10/26	2006/12/08, 09:36 PM so your saying i can stil loose weight if i eat 1600 cal a day? hmmm..your asking for alot of faith there.. :p i could see that.. MAYBEEEEE...if i was in maintenane phase... i would love to be able to eat 1600 calories again...i am only 5' 1" and have the metabolism of a snail..lol
Velasca Posts: 441 Joined: 2006/10/26	2006/12/08, 11:20 PM i actually got the 10cal/lb ratio from this thread: http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=23&t_ix=10 the last post..towards the very very bottom.. me so confused now...
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/12/09, 01:32 PM I can't get the thread....but 10 cal per pound would be for someone who is incredibly inactive(to LOSE weight)....I say 10-15 cal per pound of body weight.10 cal per pound would be if you sat all day ,came home from work and sat...and for the weekend you sat some more...I don't think you're that inactive.Also if you start at 10 you have no where to go when you plateau.Keep in mind you are taking in the majority of these cal in protien (ideally) it's not like your eating 1600 cal in doughnuts...I lost over 20 inches in 8 weeks eating about 1650 cal per day,and started to add weights to my routine...I weigh 150 I'm 5'7 but height has nothing to do with it....the choice ultimately is yours...I know its hard to wrap your mind around...it was hard for me also...to diet before I ran my a$$ off(literally)and ate about 900 cal a day...I lost weight...I had no as$ or chest,no energy and I had constant stomach issues,my skin was terribly greasy,and my hair was limp...but I weighed 132 pounds and wore a size 6...and six months later when I could not maintain that 900 cal a day and started to binge eat..it all came back...wthin 3 months. So you can continue down your path...but it will fail...you can say "I know what works for ME" or that may work for THEM...I know because I said the same things to myself...or you can give in and realize you are here asking questions because you don't know the answers...if you already had the answers you wouldn't be asking:)
Velasca Posts: 441 Joined: 2006/10/26	2006/12/09, 01:42 PM ok..i will do 1600 calories for two weeks and keep you all posted..worse case scenario i have to push my goal date back a week or two :p
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/12/09, 01:57 PM 2 weeks?????You already said yourself your metabolism is at a snails pace...in case you haven't figured it out yet...it's because you don't eat enough...2 weeks isn't much time...what is your over all goal date...the time frame you have given yourself to get to the 115 you say you are reaching for in your profile? Also...if you really have only been taking in 1200 cal in a day..perhaps it would be wise to go up in cal slowly as you would going down...what do you think guys...would it be wise for valesca to jump right into 1600 cal a day from 1200-1400 cals a day for weight loss????
Velasca Posts: 441 Joined: 2006/10/26	2006/12/09, 02:07 PM i was just saying that i could try it for atleast two weeks and then just go from there from the results.. when i joined the gym in october i bumped up to 1300 cause i was hungry...i could go up to 1500 and then from there slowly..or jump right into 1600???
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/12/09, 02:26 PM We'll have to wait for a final answer from the pro's...but...yes...you're getting the idea...I really do know how hard it is to get...I spent SO many years just KNOWING that eating just small amounts of food and doing butt loads of cardio WORKED for me....but in reality it didn't because it never failed that I gained the weight back instantly.I haven't dieted or exercised for the last 2 weeks and have been on the eat all you see diet(hormoneal issues...getting back on track now)BUT I have only gained 2 pounds in that 2 weeks...before I would have easily put back on 8 pounds...but now that my metabolism is in better shape and I have more muscle tone....I CAN go bonkers for a couple of weeks wothout doing a whole lot of damage.We're the same age so I know what you're feeling...but give into this being a whole lifestyle change and not a "diet" and it's easier to accept...you'll feel a whole lot better about this soon...promise:)
Velasca Posts: 441 Joined: 2006/10/26	2006/12/09, 02:29 PM hehehe...i understand..and even tho i have actually never plateaued in all this time, what you said makes sense if i ever did.. now my other problem is i have a hard time getting all the water in..and then if i do drink 8 8 oz glasses im full and cant get in my food..sigh...im such a mess..and btw..ty for your patience again folks.. and yes...my goal is 115 by may 07 cause that is 1# a week..
Carivan Posts: 8,542 Joined: 2002/01/20	2006/12/09, 05:04 PM How often do you eat? At 137, I would be looking at 1850 cal a day based over 5 meals (3meals+2snacks)with your exercise routine. This will speed up you metabolic rate, and also drink the water, it doesn't have to be exactly 8 8oz servings, but aim for it. I guarantee you will see results. -------------- A little discipline at the table and at the gym might help reduce that belly! Ivan Montreal Canada (City of Festivals)
Velasca Posts: 441 Joined: 2006/10/26	2006/12/09, 05:12 PM i eat 5 x's a day...are u sure 1850 isnt for maintenance? :(
Velasca Posts: 441 Joined: 2006/10/26	2006/12/14, 07:31 PM hmmmm...o me of little faith :( im still sticking with it..hasnt been a full week yet..sunday is the big day..but..but..sigh.. here are my stats so far: 12/10 12/11 12/12 12/13 TODAY 1,549 1,534 1,520 1,616 1,545 Fat: 34 35 31 36 Carbs: 167 146 177 155 Protein: 149 159 161 153