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2007/06/13, 03:53 PM
You can do it!:):dumbbell:
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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
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2007/06/18, 11:00 AM
Well, so far so good with the WSSC diet, but I have deviated from it a bit. I can't bring myself to have the 6th meal before bed. I don't know why. Also, instead of protien and water for my 4th meal I've been having some lean turkey and cottage cheese. Everything else is going great, I just seem to have a mental block on those two meals. Are these couple of "snaffu's" going to sabotage my success? I am sticking within my caloric requirements and am at about 48% protien, 23% carbs and 30% fat. Thanks!
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2007/06/19, 10:27 AM
See how it goes - as long as you are getting the results you want, don't worry. If you hit a plateau you may want to change it up.
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2007/06/19, 01:33 PM
Thanks Amy.
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2007/06/21, 02:28 PM
I started this also. All is going well, other than I cannot reach the targeted calorie intake without going over my carb limit. 200g protein, 100g carbs and 60g fats. Most days I cannot reach the fat grams either. My diet usually ends up 50% protein, 25% carbs and 25% fats...or within 2%.
I still get scared of the fat content in food. Example: 1/4 cup of peanuts = 13g of fat. Peanut butter is still a "junk food" to me...(its too good to be called a health food).
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2007/06/21, 02:55 PM
bullhusk -you are only counting starchy carbs, and 100 isn't too bad.
Peanut butter is my favorite allowed cheat:) It is heart healthy fat.
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While we may not be able to control all that happens to us, we can control what happens inside us.
- Ben Franklin
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2007/06/22, 09:04 AM
^^^^^^^^^^^^^^ Was me....Sorry :angry: :angry: :angry:
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2007/07/05, 04:25 PM
I know this should be an easy diet to understand but I am having some trouble figuring it out. My weight is 140 and I'm trying to lose quite a bit of fat so this is how I figured my plan:
10 cal x 140 = 1400
Protein 50% = 700 (divided by 6 = 116 cal per meal)
Carbs 20% = 280
Fat 30% = 420
I'm trying to figure out how to convert the calories into grams.
Maybe I'm making this more difficult than it is. Please help:(
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2007/07/05, 04:38 PM
Calories into grams - divide by 4 for carbs and protein, 9 for fat.
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While we may not be able to control all that happens to us, we can control what happens inside us.
- Ben Franklin
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2007/07/06, 12:17 AM
Is hummus acceptable?
Also, can someone clarify what carbs are "good" starchy ones? I'm confused about carbs because I know fiber is good, sugar is bad, and everything else is a mystery to me. Can someone clarify it all?
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2007/07/06, 08:01 AM
Hummus is great for you. Count it as a starchy carb.
Good starchy carbs are whole grains (brown rice, quinoa, barley, etc) Oats, Yams/sweet potatoes, potatoes (though many avoid white potatoes because they have a high glycemic value), squash.
Good fibrous carbs would be all leafy green vegetables, green vegetables, cruciferous vegetables...most vegetables.
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While we may not be able to control all that happens to us, we can control what happens inside us.
- Ben Franklin
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2007/07/23, 10:16 PM
hi all, i'm new to the site and started this diet plan today. can someone look over my menu (i've been writing things down in my notebook for future reference) and perhaps make some suggestions?
thanks.
steph
meal 1: 4 eggwhite omelet, 1oz fat free cheddar, 3 slice tomatoes, 2 slices light wheat toast
meal 2: vanilla whey protein shake (w/water)
meal 3: 4 oz grilled chicken, salad (1sp oil), 1oz reduced feta, 1/2 whole wheat pita
meal 4: vanilla whey protein shake (w/water)
meal 5: 4 oz grilled chicken, 1/4c. kidney beans, 1/4 c. brown rice, 1 cup string beans w tsp. smart balance butter
meal 6: vanilla whey protein shake (w/water and 3/4 cup ff cottage cheese)
I used a tbs of sugar / fat free jello pudding mix in 2 of the shakes for flavor?I?m still getting used to whey.
I drink about 7 - 16.9 bottles of water a day.
Totals: 1433.9 Calories / 188.1 Protein / 98.45 Carbs / 20.7 Fat
I need to work on getting my carbs down and my fat up, any suggestions? I?m investing in some UDO?s Blend tomorrow, so I think that should also help with getting calories up.
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2007/07/23, 10:18 PM
oh right, i'm female, 26, and looking to take in about 1600 calories.
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2007/07/24, 09:23 AM
Switch to oats for your breakfast acrbs, IMO.
You could add some berries or a peach to your first shake (i like frozen berries or frozen peach slices thrown into the blender with everything, mmm)
Your carb amount looks fine - On this plan you only count the starchy carbs - veggies are a free ride!
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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
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2007/09/08, 09:25 AM
Hi I am new to the this site,but everything looks great.This meal plan looks just he thing to whip me into shape.One question-I am 6 months postpartum and still breastfeeding.Is this going to be a problem?Presently make my own shakes with cottage cheese instead of protein powder-wasn't sure of whether I can have protein powder while nursing.Any feedback would be appreciated.Thanks:big_smile:
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2007/09/08, 06:21 PM
I don't think there is any problem with protein powdr and breast feeding, but you might want to check some of the onloine breastfeeding organizations and see what they think.
This plan should work fine for you, but if you find you are feeling fatigued you may want to increase the carbohydrates a little - you expend a lot of calories taking care of a baby :)
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2007/09/09, 08:03 AM
Thanks for your reply asimmer.I will check with LLL about the protein powder.One other question-when I completed my nutritional profile on this site it estimated my calories at 2338 per day-isn't this too much?I am 136lbs-still carrying 10lbs baby weight.Based on the WCCS plan I should only be on about 1400cal right?Can you clear that up for me?:)
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2007/09/09, 08:31 AM
Oops just realised that it was so high because I listed that I was BF!
Whats the deal with fruit?And also how about plain fat free yogurt and low fat cottage cheese?I am a diary lover-maybe thats my problem!
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2007/09/09, 08:53 AM
This site does calculate rather high for calories.
I would start you around 1500-1600 calories and see how you respond.
Have fruit - keep it to the first two meals of the day, you are more likely to use/burn off the sugars earlier in the day.
The yogurt and cottage cheese are good sources of calcium for you and fit into a healthy diet, this plan excludes them because it is aimed towards figure competitiors getting into show shape, many competitors drop dairy out of their diets pre-comp because of the milk sugars and the possible bloating from it. Since you are not getting that extreme, you can include them in your diet and you will still get results.
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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
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2007/09/17, 09:06 AM
I really like this type of info. So very helpful. Thank you asimmer :dumbbell:
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2007/10/08, 12:02 AM
Not sure why but my question is posted with null's profile. Sorry!
Angela
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2007/10/08, 08:07 AM
Hi Angela - Stick with the 1400-1500 calories and just try to shift the types of food and when you eat to be close to this plan.
800 calories a day and 2 hours of exercise? Are you recovering from anorexia? Have you had counseling?
What are you doing that takes 2 hours? I think 45 minutes of weight training and 20 minutes HIIT would probably be more efficient and get better results tahn 2 hours... but I would have to kow more of what you are doing.
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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
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2007/10/08, 06:55 PM
asimmer,
Thanks so much for the advice! I really respect you and your opinions. As far as my exercise routine goes I have been doing the ft program with the abs in addition to my regular lifting/cardio rountine. For example today I did 45 mins of HIIT before breakfast then got the kids to school etc. After that I come home and do the ft program with abs which takes me about 30 mins. Then I do about 20 mins of total body dvd and then about 30-40 mins on the Total Gym. Typing it all out makes it sound like a lot but it's what I've been doing forever. I actually really enjoy it-it's my only "me" time. I have read all through your WSSC lifting and cardio routines and I'm definitely planning on implementing your plan.
As far as the food/calories issues go I was a competitive gymnast for a long time and there was/are definitely some issues. But I am certainly working on them everyday. I'm really having a hard time with the 5 lbs I packed on after increasing my daily calorie intake. I know it will take time but what do you think is a realistic time frame? I don't have a ton of weight to lose and I know that but I just want to get rid of the 5 and tone everything up. Do you think my workout is ineffective or is it just too much?
I truly appreciate your help! If there is a better place for me to post these questions let me know and I will certainly move over there.
Thanks so much!
Angela
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2007/10/09, 08:24 AM
I think 45 minutes is too much for HIIT. 20 minutes is really sufficient if your intervals up are intense. You also don't want to do the same cardio routine every day - switch between HIIT, steady state, dvd's etc.
You don't need to be doing total body workout dvd and a total body workout on the gym. Your muscles have to have time to rest. If you are doing the freetrainers program is it lifting or just abs? You only need to do a total body routine once in one day and rest one day inbetween. So say on Monda yy ou do cardio in th emorning and lift later, Tuesday you would just do cardio (and yoga or something if you want), Wednesday you could do cardio in the morning and lift again, Thursday cardio, Friday cardio, lifting, saturday cardio Sunday complete rest.
I would like to see how your body responds to a more moderate routine, then try and adjust it again.
as far as the 5 pounds go, i think it is importnat to get your body composition asessed - call around to a few loacal gyms and ask if their trainers do body composition using calipers. find one that does and go in and get measured. This way you will know how much muscle you have and how much fat you have, then when you gain or lose you can get reassessed and see if the weight you put on was healthy muscle weight or not. The scale is often not telling the whole story.
Once you get your body convinced that you are not in famine and you are eating healthy food on a regular basis and not overtraining, you should se the fat come off. How long that takes will depend on your current metabolism and how long you have been in a state of famine. Keep eating and training and focus on the multitude of health benefits that come from a balanced diet and workout routine, the results will come.
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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
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2007/10/09, 10:33 PM
asimmer,
Thanks so much for your help. I truly appreciate the advice. Sometimes it's hard to be objective when looking at yourself. I am excited to finish up the ft program (with abs) and move onto your WSSC lifting and cardio plans. I do change things up everyday but something totally new will be really nice. Thanks again for all your help I am very grateful.
Angela
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2008/01/07, 11:50 AM
bump
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2008/09/02, 03:57 PM
bump for blondemafia
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