Lif's Journal

K. I'll play around with the rest of the day, but would another protein shake for meal 6 work? I've been drinking Syntha 6 (14g Carb/22 g Prot/6g Fat 200 calories).

Meal-wise. If I just take two scoops of protein instead of one to add calories, does that work? Or should I add it through solid food? And for meal 1, protein shake (I've been drinking EAS Myoplex Lite) or something else like fruit and then make breakfast larger? I'm going to throw some avocado in my day to add some fat besides the flax seed oil. I also have almonds sometimes with oatmeal, but that's only if I remember that they're in my cupboard.

Protein-wise. Is aiming for about 120-140 g a day a good shot? My lbm is somewhere around 100, so my max protein is around 150 if I'm doing that correctly.

I tried GNC's Lean Shake for a bit there in search of a meal replacement, not sure if it's a good idea or not. I don't remember the exact breakdown of it. It's heavy in carbs and pretty light in protein, but would that be a good choice for mornings?

Tons of questions. I'll lurk around for answers.

it's always best to actually eat something then to drink something...

fruit with breaky for sure and depending how you digest i'd have solids again there and save powder for after training

the more protein the ebtetr, no big deal if it;s a little too much, you're not over your cal limit anyway

meal replacement are not good if you can avoid them, do so

it is a REPLACEMENT, not the actual thing after all

Hmmmmmm-Protein Drinks?

I have a scoop of protein sprinkled over my whole grain cereal or oatmeal in the morning. If I don't have cereal or something I can sprinkle it on (can't imagine using it with eggs) I'll make a shake. I always drink a shake immediately after weight training.

Who am I to speak, I haven't lost weight in months, but you should get most of your protein from food. I eat yogurt, cottage cheese, fish, chicken and eggs <--my primary protein foods, at least one of these at each meal where I don't use a supplement. You should use proetin shakes as a replacement for a meal only when you are not able to eat, that was my understanding anyway.

Sounds like Swanso is on that page, although I thought he said to take a shake before and after workouts, and he seems to be advocating only after here. It does get very confusing - maybe it's because I'm still fat, he figures I need it vs food! Ha!!!

Let's try this:

(6am)Pre-workout Meal 1: Fruit (I'm going to try just fruit for now and see how I feel by next week) + handful of almonds
(8am)Post-workout Meal 2: Protein Shake (w/ flax seed oil) and Oatmeal (On days I don't workout, I usually make eggs because I have more time)
(11am)Meal 3: Cottage cheese (or yogurt), flax seed oil, rice cake
(2pm)Meal 4: Grilled chicken, whole wheat tortilla, bell peppers, hummus
(4pm)Meal 5: Protein shake, rice cakes
(6pm)Meal 6: Grilled chicken, brown rice, broccoli

Does this look better? I can throw in another protein shake for a meal 7 if my calories are low. I haven't really put them all together just yet, but eyeballing this I'd say it's about 1600, so either I increase portions or throw in another meal. The times aren't always accurate, but I usually eat 2-3 hours apart. I'll probably just throw in a protein shake at the end of the day. I realize I should eat solid things, but for an evening snack is a protein shake that bad?

(6am)Pre-workout Meal 1: Fruit (I'm going to try just fruit for now and see how I feel by next week) + handful of almonds
(8am)Post-workout Meal 2: Protein Shake (w/ flax seed oil) and Oatmeal (On days I don't workout, I usually make eggs because I have more time)
(11am)Meal 3: Cottage cheese (or yogurt), flax seed oil, rice cake
(2pm)Meal 4: Grilled chicken, whole wheat tortilla, bell peppers, hummus
(4pm)Meal 5: Protein shake, rice cakes
(6pm)Meal 6: Grilled chicken, brown rice, broccoli

Around the same times as I workout in the AM too, it's real close to what I eat.

Meal 1 - Cardio Days/Whole Grain Cereal with Protein Powder (scoop) Soy Milk, and bluberries (I know Boss doesn't like the fruit bit)
Meal 1 - Weight Training Days - Protein Shake with Fat Free Milk, and a banana/Also Protein shake in water immediately after WO

Meal 2 - Cardio Day - Yogurt and 20 Whole Almonds /Need to look at the amount of almonds, might be why I'm not losing weight
Meal 2 - Weight Training Day - 2 eggs, 2 pieces of 45 cal 7 grain toast with almond nut butter.

Meal 3 - Chicken or Fish with Spinach and Salad or Salad as described in Meal 4

Meal 4 - Salad with all the veggies, cottage cheese, a few walnuts and raisins sometimes (Hard Boiled egg when none for Meal 2) Sometimes I'll jsut have cottage cheese and almonds here if I'm not home.

Meal 5 - Chicken or Fish, Veggie and Salad

Meal 6 - Yogurt and almonds

Not sure how many calories there are - I really should check it out, especially since I haven't been losing weight lately, although I do look better - muscle looks better than fat!

Almost forgot - I treat myself to Weight Watchers Almond Crunch Ice Cream ( a 1 point bar) Yummy and keeps me out of trouble! Wehn I have any cravings for sweets (other than this) I'll have another yogurt.

Of course tons of water! I drink nothing else all day with exception of cup of coffee in the AM.

I had heard that Rice Cakes were not good for you - can anyone confirm or deny?

Flax Seed Oil, has more of propensity to go Rancid than Powdered Flax. Powdered also has some Protein and Carbs in it as well.

I'd go for low Fat Cheese, not CC. Low fat is better for Protein content as well.

As for Protein intake, you'll be fine maxing at 150. You could aim for 1.2g per lb of bodyweight, but you don't need anything more than 1.5g max.

The Avocado would be a good addition, not just for the Monounsaturate Fats, but the Carbs too.

Plus Monos are good for helping with things like GH and Test, plus so is the Vit E in them as Vit E is a Fat soluable, so in terms of trying to increase muscle mass, Avocado, could be a pretty good choice.

I eat low fat cottage cheese, not sure if that makes a difference. I do use Flax Seed as well, use to use the oil but after Boss Man talked about it potentially going rancid I don't use it much anymore.

Avocado is a frequent visitor to my salads as well.

Course just after posting what I typically eat I went and made some whole grain organic pasta with a sauce made out of all the garden tomatoes and a bit of seasoning and the left over fish dinners from Sunday night. I don't normally have potatoes or pastas at night but every so often. Sweet potato is my prefernece and better for you too.

Sweet potatoes are soo yummy! I like the Almond Crunch idea. I like sugarfree jello or frozen pineapple. It's cool and refreshing, but sweet.

Okay, this is what I'll adjust:
-exchange cottage cheese for lowfat cheese (secretly doing a happy dance, don't remember the last time I had cheese haha)
-get powdered flax
-throw in some avocado
-probably throw in some more nuts (i'm not a big salad person, but I like making wraps so i'll put something together there with the cheese or avocado and nuts)
-increase calories
-maintain protein intake

I've done some reading on fluctuating your calories either by day or every other week or so, is there any validity to this? Like having a week higher in calories for muscle gain and then a week lower for fat loss?

- i'd rather you have a shake then nuts before training...like isaid, if you digest well and can train not long after eating solids then that's your best bet...if not then shake it up
- you don;t want fats after training as they slow digestion and you want fast absorption to get recovery underway...also you fats will go to replensihment from your exercise so you won;t get all the good health benefits of it
- not a fan of yoghurt...too much sugar for only minimal protein
- veggies over rice cake
- too many simpe, carbs going on in the wrong part of the day...rice, bread, pasta and cerial are for the meal following training and no other time...solid protein and veg otherwise
- get your food timing/selctions right before worrying about cal cycling

www.uponlinetraining.com

Super new meal plan with more questions of course

Pre-workout meal 1: Protein shake + fruit (or no fruit?)
Post-workout meal 2: Protein shake and oatmeal (made with skim milk)
Meal 3: Rice cakes + Cottage Cheese (or veggies + hummus or fruit or any other snack that makes sense, I'm open for suggestions)
Meal 4: Grilled chicken + whole wheat tortilla (or brown rice) + bell peppers (+ avocado or lowfat cheese)
Meal 5: Bell Peppers (or broccoli) + Hummus
Meal 6: Grilled chicken + bell peppers + broccoli (+ sweet potato)

Okay, so here's a new one. Is this a bit better on the whole carb timing, solid foods, pre-post workout meal front?

Snack-wise- I usually don't throw nuts in because they're so easy to overeat, any good suggestions for Meal 3+5?

***This is for MTHF which are the days I weight train. I have not had the time to fit in a solid cardio schedule just yet, so I'm really only doing about twenty minutes of cardio (if that) at the moment on those days. For WSSu, I figured I would basically eat the same thing but just remove meal 1, good idea bad idea? By next week, I should be back to doing Krav twice a week. Otherwise, I'm going to try and fit in a solid cardio session or two somewhere in my week, any suggestions for that?

If you have only 20 minutes for cardio that's all you need. Make it HIIT 2 days and steady on the third. I weight train (normally) on M-W-F, HIIT T, TH-Sat steady Sun OFF. I'm a little screwed up helping my friend Jean tho.

Okay, thanks Idematto. I'll do sprints for the days I don't have Krav. MTThF Strength, TS Krav, M HIIT, FSu No extra cardio/Off day.

For whatever reason, it took me two hours from the time I left my apartment to actually make it to the gym which is three blocks away. Talk about a simple five-minute errand gone wrong. But I made it, banged out my Friday routine. I did try fruit before the workout. I am not a solid food before my workout kind of girl or a later in the day workout kind of girl. So, back to early mornings with protein shake beforehand.

Hope everyone has a good weekend!!!!

Flu (I think) makes working out not fun and food taste bad.

I only had a cold, so I went to the gym today since my fever's finally gone. I did Tuesday and Thursday workouts. I increased the weight for Tuesday workout (lower body), didn't increase weight on upper body but will next week. Lat raises kill me. For cardio, I went for a walk since I still don't feel super healthy just yet. I had to get groceries anyway because I was running out of food. Tomorrow, I'll finally be getting back to Krav. Hopefully, the workout doesn't kill me. I'm pretty excited to get new gloves though hehe.

In other news, I have to do a fitness test for one of my classes. 1.5 mile run, 1 mile walk, push up and sit up tests. I'm going to either do it later today or tomorrow. I'm pretty curious about it since I haven't done this test for almost 5 years. I vaguely remember being absolutely horrible at all of the tests, but I'm hoping I've improved at least a little bit since then. ::crosses fingers::

I only had a cold, so I went to the gym today since my fever's finally gone. I did Tuesday and Thursday workouts. I increased the weight for Tuesday workout (lower body), didn't increase weight on upper body but will next week. Lat raises kill me. For cardio, I went for a walk since I still don't feel super healthy just yet. I had to get groceries anyway because I was running out of food. Tomorrow, I'll finally be getting back to Krav. Hopefully, the workout doesn't kill me. I'm pretty excited to get new gloves though hehe.

In other news, I have to do a fitness test for one of my classes. 1.5 mile run, 1 mile walk, push up and sit up tests. I'm going to either do it later today or tomorrow. I'm pretty curious about it since I haven't done this test for almost 5 years. I vaguely remember being absolutely horrible at all of the tests, but I'm hoping I've improved at least a little bit since then. ::crosses fingers::

<fingers crossed for ya> I'm sure you'll do GR8......