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WSSC Food plan

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msmogreen Posts: 717 Joined: 2006/04/22	2007/03/20, 10:50 PM Yes, dfly, those are the questions aren't they? lol
CSix Posts: 18 Joined: 2007/02/14	2007/03/27, 04:56 PM Is this a nearly sugarless diet? Thanks, Csix.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/28, 08:54 AM yeah, pretty much. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/28, 09:00 AM I love this diet soo far only had minor carb fat ratio issues but it is working and only thing that has worked for me thus far THANKS TO AMY! -------------- Jason Fox 6\\\'1\\\" 376 lbs-PR\\'s: 315-DL 135-Curl, 225-Bench, 215-Military, 285-Squat Problems are only opportunities in work clothes-Henry J. Kaiser The only person\\\'s opinion that matters is the person in the mirror.-Original
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/28, 09:00 AM I love this diet soo far only had minor carb fat ratio issues but it is working and only thing that has worked for me thus far THANKS TO AMY! -------------- Jason Fox 6\\\'1\\\" 376 lbs-PR\\'s: 315-DL 135-Curl, 225-Bench, 215-Military, 285-Squat Problems are only opportunities in work clothes-Henry J. Kaiser The only person\\\'s opinion that matters is the person in the mirror.-Original
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/03/28, 03:42 PM Hey Amy...question about fats: Is this fat grams, period, that we are counting or just the good fats. I'm thinking about Easter dinner here and how I should go about counting any bad fats that I might be using in my cooking. I guess what I am getting at is....is our fat percentage based solely on good fats or both? Damn, I'm having a hard time getting this question across where it makes any sense. Um...let's see...ok. Is our fat ratio set just to keep all fats under a certain level or is it important that we consume that much in good fats only? Please, feel free to kill me me now. -------------- A morning without coffee is like something without something else.
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/03/28, 03:48 PM <---throws hands up in a moment of clarity. If we consume any bad fats, do we count that towards our fat ratio just the same as we do the good fats? -------------- A morning without coffee is like something without something else.
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/28, 04:15 PM as far as a i know yes
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/28, 05:30 PM Yes...all fats count toward our total fat allowance.
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/03/28, 05:43 PM Thanks guys...I don't know why that was so hard for me to get out. I'm having severe technical difficulties with my communication skills these days. :( -------------- A morning without coffee is like something without something else.
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/28, 05:45 PM I think we understood the first time...you just confused yourself :-)
Nickibeth Posts: 11 Joined: 2006/02/05	2007/03/30, 05:24 PM Hi there, I'm new and I'm trying to figure this whole thing out. What is the calorie/gram conversion you are using to calculate how many grams of each to consume. I was figuring about 8.8 c/g for fats, 3.45 c/g for carbs, and 4 c/g for protein. Is that about right? Also how often do you recalculate your calorie needs? Every 5 pounds, 10 pounds? Thanks for any help.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/30, 05:55 PM 9 cal per gram of fat, 4 per carb and protein. recalculate when you plateau. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/30, 06:14 PM 9 calories/g fat, 4 calories each per gram of protein and carbs.
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/30, 06:14 PM Oh, I'm a little slow to hit the post it button!
njariesgirly Posts: 18 Joined: 2007/03/29	2007/03/31, 05:40 PM Question: I just bought Trader Joes All Natural Fat free Greek Yogurt. It has 100 calories/cup, 20g Protein, 5 carbs, 0 Fat, 3sugars. I know you said to avoid the milk products, but I was wondering if you felt that this product would be ok as a protein source?:(
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/31, 06:50 PM sounds good to me
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/03/31, 08:55 PM There is a huge box of donuts on my stove. Very fresh, very sweet and warm donuts. I have not so much as picked off a little sprinkle or sniffed the box. However, I told the kids that they had exactly five minutes to eat the entire box. Does that mean I have awesome self control or avoidance issues? -------------- A morning without coffee is like something without something else.
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/31, 11:44 PM Awesome self control.
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/04/01, 01:15 AM Way to go DFLY!!! That is awesome self control. :) -------------- Bettia "Minds are like parachutes; they work best when open." - Lord Thomas Dewar
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/01, 10:29 AM yeah, I can't even have most of that stuff in the house... but I have sat by for two days and watched the family eat pizza..... Yogurt is good for you, it is up to you how strictly you follow the plan. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/01, 12:38 PM yes just fyi on yogurt if trying to watch your fats to watch out on those...not all yogurts are equal.....read labels just like everything else.... Dfly awesome self-control...its not avoidance if the box was in your house...its avoidance if wasn't there to begin with...FYI that doesnt include you non-kid folks...just hard to tempt a 5 yr old into eating egg white omelet or healthy yogurt for bfast when they scream for pop tarts in the store lol
jonshez Posts: 273 Joined: 2007/01/14	2007/04/01, 01:54 PM Argh! My wife just made banoffee pie! It looks amazing, and only 12,000 calories per slice...:(
njariesgirly Posts: 18 Joined: 2007/03/29	2007/04/01, 02:20 PM I know what you mean about yogurt! I usually have Danon light & fit, but there are a lot of things in it that I cannot even pronounce! That's why I really liked this one. There are no funky ingredients. I was just wondering why we need to avoid the dairy on this program. I just thought that cottage cheese was a protein staple?
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/01, 05:26 PM njariesgirly, does that yogurt come in plain? I have heard good things about that particular yogurt, but I only eat plain yogurt with nothing added. I like to add my own flavors--it is healthier and tastes better to me, and I like to avoid artificial sweeteners where I can.
njariesgirly Posts: 18 Joined: 2007/03/29	2007/04/01, 08:06 PM ============ Quoting from msmogreen: njariesgirly, does that yogurt come in plain? I have heard good things about that particular yogurt, but I only eat plain yogurt with nothing added. I like to add my own flavors--it is healthier and tastes better to me, and I like to avoid artificial sweeteners where I can. ============= Yes! It is plain with no additives! I add a little sugar free maple syrup :big_smile:
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/01, 11:36 PM to quote amy: The only reason the challenge diet avoids it is the galactose - milk sugar - the challenge is low to no sugar. many physique competitors avoid dairy because of blaoting. The challenge doesn't include protein bars, either. REMEMBER THIS IS FOR DIET ON CHALLENGE ONLY WE IN THE WSSC Challenge have commited to this type of diet and program as a challenge and "contest" if you will...this is not reflective of all your dairy dietary concerns on a normal weight loss diet -------------- Jason Fox 6\\\\'1\\\\" 376 lbs-personal records- DL-315x1, BOR-235x5, Bench-225x2, One Arm rows 95x8, Military-205x3, squats-255x8 Problems are only opportunities in work clothes-Henry J. Kaiser The only person\\\\'s opinion that matters is the person in the mirror.-Original
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/09, 10:42 AM hey all - reread this post from the start, refigure your calroies and check your meal plans! Sometimes we get a little sloppy as time passes, so it is good to look again and calculate and refigure everything! You all are doing awesome! Keep those goals in mind!:) -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
bluepearl78 Posts: 10 Joined: 2007/04/12	2007/04/12, 07:50 AM Asimmer I have just joined...I am finding all the postings so informative!! I have quite a lot of body fat to lose and I have started counting everything as suggested. I am 5'3'' 168lbs Kcal intake: 1200 Carbs: 120gr Protein: 85-100gr Fat 26gr or less Do you think it is a balanced diet? However I have been counting my fruit and veggies in those stats. I have read that veggies are free from counting...why? Lately I have not trained that much cause I'm recovering from a foot injury. I could only do Monday of cardio and now my foot is in pain :angry: Any tip would be so appreciated...cheers!!!:)
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/12, 08:39 AM I think your calories are too low. At 168lbs, you want at least 1,600 calories. Your ratios look okay, if it is working for you, keep it up. Otherwise in the first part of this post it tells you how to figure your ratio according to this plan, which has been very effective for fat loss for all of the particiants. We don't count veggies for a few reasons : They are low calorie and low carb You use more calories chewing and digesting them than you will actually end up getting from them They are a good source of fiber and nutrients Most people will not 'overeat' or 'binge' on veggies, and even if you do go stark raving mad and eat 5 cups of broccoli at one sitting, you will still only have consumed maybe 30g of cho, and about 120 calories. And many of those calories will be negated by the fiber and the process of chewing and digesting - go mad! Recover from your foot injury! I don't know what it entails, but rest and recovery is importnat. you could still get in some seated and lying upper body workouts 0 that will help keep your metabolism revved up. If you belong to a gym with an upper body ergometer you can do cardio on that, it is like a bicycle for your arms. I hope I answered all of your questions! Good luck!:) -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
bluepearl78 Posts: 10 Joined: 2007/04/12	2007/04/14, 12:22 PM I do apologize i advance if I sound really dumb here I am still trying to get my head around percentages... if I am on a 1640Kcal regime how do I calculate my 50%pro 30%carbs and 20%fat. When I have tried to calculate it I came up with 820Kcal deriving from protein but how can I come up with actual grams! :(
bluepearl78 Posts: 10 Joined: 2007/04/12	2007/04/14, 12:29 PM I have read some posts that ask about cheat days...I suppose that what I call a day off on Sunday does fall into that category...right? he he lol. I suppose as Amy is saying...it's only for 3 months... but a day of rest in the exercise regime is different matter alltogether...am I correct? this is going to be painful lol....but I am going to try giving it a proper go...:big_smile: Thank you Jaytori for the fitday website. It's a great help!!
imike24 Posts: 3 Joined: 2007/04/14	2007/04/14, 12:31 PM ============ Quoting from bluepearl78: I do apologize i advance if I sound really dumb here I am still trying to get my head around percentages... if I am on a 1640Kcal regime how do I calculate my 50%pro 30%carbs and 20%fat. When I have tried to calculate it I came up with 820Kcal deriving from protein but how can I come up with actual grams! :( =============
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/14, 03:13 PM bluepearl--Protein and carbs are both 4 calories per gram, so to calculate your grams divide by 4. So, for protein your 820 cal divided by 4 gives you 205g protein. Do the same for carbs. For fat divide total fat calories by 9.
bluepearl78 Posts: 10 Joined: 2007/04/12	2007/04/15, 12:03 PM Thank you so much msmogreen!!
vadwear Posts: 217 Joined: 2004/11/01	2007/04/23, 07:48 AM Good luck everyone... its been a while since I've visited here! I've been very busy with work and golf season has kicked in.... I'm heading to the gym and look forward to a beautiful day off! Lisa
Lindsay22 Posts: 129 Joined: 2004/12/09	2007/04/27, 09:48 AM Asimmer...you suggested on another board that I try this diet plan. I would also be on a 2,000 cal day, like you, which equals to be about 250g protien in one day?? That seems like SO MUCH! Is it??? It also says 42g protien at every meal, and for breakfast, you suggested egg whites to equal that 42g, that is A LOT of eggwhites, PLUS oatmeal? Am I reading this correctly?? Also, I'm a big fan of bananas, should I just kick those to the curb while on this plan?
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/27, 06:00 PM LIndsay - high protein diets work. If you have trouble eating that much solid protein (that many egg whites, etc) just have a scoop of protein powder in crystal lite to add to your toatl. I think you could work your banans in once a week at breakfast or post workout, perhaps. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
Lindsay22 Posts: 129 Joined: 2004/12/09	2007/04/28, 08:11 AM Alright, thanks! im starting Monday...i will check in weekly. I'm excited. Thanks asimmer!
Lindsay22 Posts: 129 Joined: 2004/12/09	2007/04/30, 07:51 AM I start this diet today, its only 8am, and I'm doing well so far! Will someone please take a quick look at my diet, what I am eating daily, and let me know if it sounds good. I prepared my meals for the week yesterday, so I'm all set: 7:30am: 1/2c egg whites, 1/2cground turkey breast mixed with chopped green peppers, mushrooms and tomatoes, 1 slice of whole grain toast 10am: protien shake w/ 2 scoops 12pm: chicken breast, 1/2 cup brown rice, veggies 2pm: protien shake w/ 2 scoops 5pm: chicken or fish, 1/2c brown rice, veggies 8pm: 2 hardboiled eggwhites, 1tsp natural PB My healthy fats are coming from extra virgin olive oil on the veggies. Please critique me!! Thanks.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/30, 03:26 PM lindsay - I think you could add a little carbs to your 10am shake - maybe some berries or an apple. I also think your breakfast is a little low in carbs. see how you feel , if you find you are hungry all the time you may ned to up your carbs just a little, but see how it goes for a while first. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
Lindsay22 Posts: 129 Joined: 2004/12/09	2007/05/01, 10:02 AM Asimmer - What crystal lite do you mix with your protein powder? I recall you saying it was really good. What flavor protein?
asimmer Posts: 8,201 Joined: 2003/01/07	2007/05/01, 10:30 PM I like the pomegranate and cherry crystal lite with vanilla Isopure protein powder. The vanilla protein is also pretty good with orange sunrise crystal lite. I have also tried it with the white tea & blueberries flavor, not too bad. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
Lindsay22 Posts: 129 Joined: 2004/12/09	2007/05/09, 01:03 PM ASIMMER HELP! I just got put on a pennicilin based antibiotic for the next 10 days (dicoxocilin), and my doctor says to eat 3-4 yougarts a day while on it. I like the dannon lite-n-fit yougart, but when is the best time to eat it throughout my day?? I have been sticking to the WSSC diet plan like its my job!! What to do?
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/05/09, 07:28 PM Did they say why? I am assuming that it is to offset the whole yeast infection thing that any "cilin" antibiotic causes in some people. If that is the case and you are looking for something that won't impact your diet, your best alternative is to get one of the OTC kits and use it about half way through your treatment. -------------- A morning without coffee is like something without something else.
Lindsay22 Posts: 129 Joined: 2004/12/09	2007/05/10, 07:20 AM Yes, the doc said to eat 3-4 yougarts a day to "replace" something (i forget what exactly). This medication makes me "go" a lot and apparently I lose a lot of the good things I need in my body. I'm wondering if I should just replace the carbs i eat during the day with a yougart for the next 10 days while im on it?
georgiagirl Posts: 421 Joined: 2006/07/11	2007/05/10, 11:16 AM Lind... if you dont want to change your diet.. then get some cream for yeast infections. Most women will get some level of a YI when on heave antibiotics. but with the cream you dont have to change anything you eat. -------------- My Catahoula did it. I saw a book titled "Sex for Dummies" and wondered why anyone would teach dumb people how to reproduce?
freedomfound Posts: 81 Joined: 2005/05/13	2007/05/10, 11:28 AM Lindsay I think your doc asked you to eat yogurt because it contains acidophilus which helps fight bacteria in your intestines. Eat it so to help get rid of diarrhea because the acidophilus helps keep the bacteria out and makes it so you have regular poo LOL. So if you have diarrhea than eat yogurt. It will balance you out. Hope that helps.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/05/11, 07:38 AM You can also just get some acidophilis in capsule r powder form and mix it with water and drink it - you don't have to get it from food. Check your local health food store. I would also think if you are 'going' a lot because of the meds, it might be a good idea to get some electrolyte replacement like Emergen-C or the new crystal lite hydration formula. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
amyksmith76 Posts: 601 Joined: 2005/07/26	2007/06/13, 01:34 PM Ok. I'm going grocery shopping tonight. I have printed this thread, made a "mock" daily food schedule in fitday, and highlighted all the big points in the thread. I'm going to dive in and try this WSSC thing. I've been going strong for almost 2 months now, the motivation is high, and I know I can do this. WISH ME LUCK!!!!

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