Female Member
eatrainrest client,
my diet is in need of a change
am cardio- drink isopure before workout.
Afterwards Breakfast- oatmeal pancakes
drink water
lunch- grilled chicken with lettuces on whole wheat bread.
fruit to snack on -apple
diner- half a cup of veggies, grilled chicken or salmon with lettuces.
fruit to snack on -watermelon
AR's Personal Trainer
haha glad that you made an account. guys this is MY CLIENT and i advised her to make an account. for some information. she is about 120 lbs, 18-19% body fat (down from 26% in about 8 weeks), and has been progressing very well. she is very determined and we need to dish out some of the best advice here! haha.... L-KAT, ill post up what we first need before i can finally give you the advice you need, as well as other members!Originally Posted by L-kat
AR's Personal Trainer
ok L-KAT, i am going to send you vids taht you will later thank me for sending. what is in these videos is what we generally recommend as rule of thumb, but there is much more to learn. im going to send you the link and when you have time watch the videos. than we need to calculate your BMR, which i will send you the next link. after this, we need macros (protein, carbs, and fats) of all your foods in the meals (fitday.com has some of these, as well as nutrition facts on the back of the food labels) here are the links...
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
also post up all your stats including age, weight, BF% (which we will get this week updated), goals, etc, etc.
Anabolic Member
fruit to snack on after dinner, for sure it can be better than watermelon.
i know this is first diet you wrote, and we know your going tweak it.
but yeah there are better choices
apples/blueberries/strawberries.....
Anabolic Member
also can you show clearly where your workout falls and where your cardio falls??
Got Diet? ~VET~ AR Hall of Famer~
we need a more detailed diet for critique, macros for every meal, as well as your daily routine in detail
AR's Personal Trainer
^^yeap, L post up after the vids and BMR, stats, etc, we need you to try your best to find macros of all the foods (protein, cabrs, fats) in each meal. her routein is AM cardio ED 400 cals expelled, and the workouts + cardio is about 400-500 3x weekly (ill have better estimates next time we train)
Last edited by eatrainrest; 06-02-2009 at 11:01 AM.
Banned
wow.. all the big players are in here.. lol.. good to see all of you...
im looking forward to critiqing this one.. let's get those macros and bmr/tdee up....
AR's Personal Trainer
^^^agreed ill make sure shes on this it will be a great benefit to her
Female Member
Hi everyone,
Thanks for all the critiques that will come, I do appreciate it a lot. Sorry it took awhile but here it is. Hope its everything you guys need.
This report shows all nutrient values in a spreadsheet format. Nutrients are displayed horizontally, with totals at the bottom of the list.
Profile Info Personal: Kate Female 20 yrs 5 ft 1 in 123 lb Day(s): Day 1 Activity Level: Very Active Strive for an Active activity level. Weight Lose: 1 lb per week Best not to exceed 2 lbs per week. BMI: 23.2 Normal is 18.5 to 25.
DIET
My BMR-1086.23
Item Amount Calories FatCal Satfatcal Protein(g) Carbs
Isopure: 1 scoop 105 cal 4.5fat 2.2satfat 25protein 2.5 carbs
5AM -CARDIO: BURN about 400 CALORIES :
treadmill for 45 minutes -speed 4.0 or the incline machine for 45 min at an incline of 15 speed of 3.5
Pro complex 1 scoop 135cal 4.5fat 2.2satfat 30protein 2.5carbs
Oatmeal
pancakes 3 187.8cals 26.1fat 11.7protein 29.8 carbs
sugar free
syrup 23cals 9protein
Lunch @1pm
Grilled chicken 1 fillet 100cals 2fat 20protein 1carbs
whole wheat
bread 2slices 140cals 2fat 6protein 26carbs
Lettuce 2 6.66 cals 1.6fat 1.33protein 1.98carbs
Snack
Apple 1 80 cals 22carbs
Dinner@ 6pm
Grilled chicken 1fillet 100cals 2fat 20protein 1carbs
Lettuce 2 6.66cals 1.6fat 1.33protein 1.98 carbs
Corn ½ cup 90 1 2 18
Water 4-5 bottles about 11 cups
Total intake 974.1cals 140.4 fat 4.5sat fat 117.4protein 90.02carbs
Post workout consists of :
Bench is 85 lbs
Lat pull down 27.5 lbs
Leg press 115lbs
4 circuits with 15 reps
Torso rotation 90lbs
Lower back ext 25lbs
2 circuits of 15 reps
PWO Cardio
20minutes
1 minute &30 seconds @ 8.8
3 minutes @3.0
4 times.
Last edited by L-kat; 06-03-2009 at 10:52 PM.
AR's Personal Trainer
glad you came back!.. im surprised your not bragging of the progress.. she lost 6.4% BF and only 6 lbs in 8 weeks!... very happy.. anyway
in regards to PWO nutrition i advised you today we want to do a 2:1 ratio. so lets say that you take it 20g whey you want a quick 40g carbs. thats immedaite PWO, but since you are cutting i advised you that well just take advantage of the afterburn from cardio and save it for home. BUT, when your home you will want to eat a low GI carb liek brown rice, oats, etc. (not prepackaged oatmeal), and a protein source like turkey, etc. rotate protein sources so we can avoid food allergies. as you can see you are underating your BMR, but dont worry we will fool around with macros and slowly increase by 300 cals daily to reach your BMR so we have better numbers to play off of. remember, if you shock the body by introducing more calories in hopes of maintaining, you will gain fat because the body is not used to it and will store it as such.. guys anything i miss????
Last edited by eatrainrest; 06-03-2009 at 11:00 PM.
AR's Personal Trainer
L, some of your macros are off too, 1 scoop isiopure is zero carb only .5g fat
AR's Personal Trainer
this is generally how you shoud make up the routine... once we get your calories in line... we now need to fool around with macros.. i think for now its safe to stay around 40/40/20% 20 being fats (EFA's) such as olive oil, almond oil, walnut oil, fish oils later in the day. this is how your macros shoud be broken up.
protein/carbs
protein carbs/
1.5 hours workout
PWO nutrition at home**
pro/fat
pro/fat
pro/fat
you could simply make salads for your last 2-3 meals and TOP it wiht an EFA, rotate your fat sources olive oil and fish oil for examples.
Female Member
Yes I am back and here to stay ..lol. Anyways, listen I’ll brag after I have outdone myself, which I’m determined to have achieved my new goal by the beginning of august for the big 21b-day. Which of course I’ll be seeing you again because after this month I know I’ll need to train. 4 corners were awesome today except for the last one. I could have done one more ..lol.. I feel that by eating rice I will gain weight very easily. Is there something else instead of rice I can take.
I used this program that my diabetic friend has for her MD. Called My diet Analysis, the program added everything.
Height, age weight and what not.
Female Member
lets just say my body can't handle oils as your body does. It makes me feel sick and i through up with in an hour of eatting. Yeah i know its werid but thats how my body is.
AR's Personal Trainer
we could definately swap rice. first i liek that you are using naturally rolled oats for breakfeast, grinded up but i think you need more egg whites. you have to be very specific to the T of how much you put in and what it contains, i read only 11g, which is not many, like i said evenly distribute 120g of protein thoruhgout 6 meals or so a day. you could use these for carb sources
sweet potatoe
ezekiel bread
naturally rolled oats
brown rice
proteins
grilled london broil
turkey breast
chicken breast
egg whties
tilapia
tuna
any lean meats.. etc.
fats (EFA's)
we want stuff that has a good EPA/DHA converision and these are those fats... of course considering thety are not over 20% daily total intake.
olive oil
almond oil
walnut oil
macademia nut oil
fish oil
AR's Personal Trainer
also, make a thread here
http://forums.steroid.com/forumdisplay.php?f=27
make it nice and bold that you are my client and other respectable MODs on here will give you access to the all womens forum and you will actually have your name title be pink lol..
AR's Personal Trainer
hmm this is odd? is there a medical reason behind this? if you cant take the oils such as topping a salad can you orally take them-like swallowing a softgel.
Last edited by eatrainrest; 06-03-2009 at 11:27 PM.
Female Member
i guess so.. Rememeber i had my gallbladder removed, which i still have the high risk of having oils form into stones in the bile duct. I just rather not take the risk.
Female Member
ok L-KAT, i am going to send you vids taht you will later thank me for sending. what is in these videos is what we generally recommend as rule of thumb, but there is much more to learn. im going to send you the link and when you have time watch the videos. than we need to calculate your BMR, which i will send you the next link. after this, we need macros (protein, carbs, and fats) of all your foods in the meals (fitday.com has some of these, as well as nutrition facts on the back of the food labels) here are the links...
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
also post up all your stats including age, weight, BF% (which we will get this week updated), goals, etc, etc.
didnt realize that you had instructions on how to calcualte my bmr..lol.. i'll read it right now. In addition watch another video.
AR's Personal Trainer
^^there ya go.. do your HW now... were goign to have to figure something out.. i would talk to your doctor because fats are necessary in a diet.. wel have to figure a way around it...
Female Member
well im trying to do this whole BMR but you have only posted examples for men.. I guess us women are suppose to just do it..lol.. i think i got it check it out.
weight
123.8 x 10.5= 1,299.9
123.8x .19= 23.522
123.8-23.52= 100.28(lean weight)
100.28 x 10.5= 1,046.115
I tried to follow your example.
Female Member
i can eat all the oils i want, i just suffer an hour later. I rather not.. let me remind you i have not had any type of oils in about 8 months and i learned my lesson. lol..
AR's Personal Trainer
oh for women i will have to update that BMR link, ill find out tomorrow if men is 11 than women is 13, and vice versa, remind me tomorrow to look for it in my manual. as far as the first method BMR, what was the number BEFORE you multiplied, and what did you multiply by. you can already see that you will have to be intaking more calories than you currently do now. BUTTTTT you cannot introduce alot of cals so quickly because as mentioned, the body will store excess cals as fat. so we have to be careful of how much to increase, but we want to start at a good base, which is your calculated BMR.
AR's Personal Trainer
im gnna pass out, hopefully some other member will chiime in and help with your first method BMR, well do both to be safe, since i have somewhat an idea of how many kcals you burn during your workouts. (let me know how many cals you burn doing your post workout cardio as well). ttyl
Female Member
I hate you, i feel like i'm taking finals again ..lol. i multiped by the number you stated 10.5 and the .19 is the fat percentage. it would be much easier if u updated an example for women. Trust me i'll remind you. Now i have to get my what 4 hours of sleep for my AM Cardio @ 6, yeah i know i should have at least 8 hours of sleep but yeah about that ..
AR's Personal Trainer
haha go to sleep, well dont use my method for now. use the calculated method given for number 1 and we will adjust by those numbers for now... and yea im gnna sleep my full eight hours.. right about now.. get rest you had a good workout .. just go by my name and you will not fail
AR-Elite Hall of Famer~
hmmmm.. well, one thing is i increase my wife's sleep cycle.. she hates that but it allows for the body to recover, gh, free radical issues and elimination.
If a client can't workout, diet and sleep would be the main activities that would allow them to change body composition..
A person that can workout, and eat correctly can make great progress, however a wall will be hit sooner than later. Sleep is essential especially with the female anatomy.
Grape seed oil, and or raw nuts, will they effect your stones issue?? check with the doc because that may be a way for us to get more fats into your diet..
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Anabolic Member
i dont know if the macros are off have not checked, but everything else looks not too bad..
also sleep very important and good fatty acids
Female Member
The thing is that I spoke to my surgeon and my gastroenterologist and they both advised me that in taking oils will not be recommended. However, my physician said the opposite, so I’m just to the point that I rather not. I guess it depends on what type of oils. When I use to cook with olive oil, lets just say my body would rejected whatever I took about an hour later.
Reference to the (I hate you) it was just towards “eatrainrest” because I was trying to do math calculations at 2 in the morning.
I knowledge and welcome more input. I want to have a strong base on nutrition and already have the foundation for my workouts.
Female Member
Hey eat train rest, I’m doing the 45 min workout at 5:30 am everyday. Every other day I’m doing the AM cardio and the post work out. I’ve noticed that I’m hungrier through out the day.
I’m thinking that we need to strip everything down and start fresh. So do you have any suggestions on a meal plan I can follow. That would satisfy my hunger, that’s not too high in fat, and provides me with enough energy and nutrition to stay active through out the day. I don’t care what it is, I’ll just do it and see how it works out. What should I eat or drink from before the am work out all the way to what I should snack and eat.
As off now all that I have increased has been the torso rotation to 100lbs and the running at 9.0 speed.
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