how do you think i did today -- menu of what i ate

pating420 · 08-12-2005, 09:35 AM

I wanna lose 10 pounds in around 2 months.
You should all know that I'm a 17 yr old girl, endo-meso body. I have already a good amount of muscle, it's just that it is hard for me to lose BF because i guess i am endo that way.

I tried a keto diet but it didn't work for me

So i'm back to the low fat diet.

MEAL 1
1/2 cup oats + maybe around 25 raisins? I dunno. I put 2 tbsps in

MEAL 2
1 slice whole wheat bread + 1.5 oz chicken
1 tbsp PB

MEAL 3
same as meal 2

MEAL 4
1 1/2 cup raisin bran
1/2 cup low fat milk

WORKOUT
30 mins boxing
weights (full body workout today in the gym)

POST WORKOUT
2 scoops whey

MEAL 5
6 oz milkfish

MEAL 6
1/4 cup cottage cheese

TODAY'S TOTALS
1626 calories
49 grams fat
147 grams carbs
165 grams protein

pating420 · 08-12-2005, 09:35 AM

If anyone has suggestions, or if there are other endo-mesos out there who could help it would be greatly appreciated. THANKS!

**powerman2000** · 08-12-2005, 11:52 AM

1st of all, 2 things, I would recommend staying away from all fruit, dried or otherwise. Next, please outline your complete cardio work for the week.

pating420 · 08-12-2005, 01:17 PM

Quote:

Originally Posted by powerman2000

1st of all, 2 things, I would recommend staying away from all fruit, dried or otherwise. Next, please outline your complete cardio work for the week.

Monday: walking in the morning, empty stomach -- around 45 mins; boxing in the afternoon; weights
tues: walking in the morning, empty stomach -- around 45 mins
wed: walking in the morning, empty stomach -- around 45 mins; boxing in the afternoon; weights
thurs: rest
fri: boxing in the afternoon

DarkFalcon · 08-12-2005, 10:20 PM

OK we need a little more info to properly help you. First off your current body weight, I know girls hate giving this

but your entire diet plan needs to be based around it. You should be aiming for about 1lb a week weight loss, this is healthy and maintainable. So with your current weight and exercise level we can find out your maintenance cals and drop 500 cals daily from that number to arrive at your target cals. Also what level of cardio to you partake in, casual, light, moderate, intense, very intense?

HAYWOOD JABLOME · 08-12-2005, 10:46 PM

Agreed, we need more stats on you.

I would suggest adding a protein source into your meal #1. Whether it be an egg or two, or whites, or some whey. Otherwise, I think your meals look pretty good. But cant judge your calorie target w/o knowing your height and weight.

P-man, why no fruit?

pating420 · 08-13-2005, 01:46 AM

Okay, thanks for the replies.

I'm 5'1, 116 lbs (just woke up right now and weighed myself). I tried the body fat scale at my gym and it said I was at 24% BF. I don't know if that's right or if the scale is based on average BMI's.. ??

I used to be around 10-15 pounds lighter (a few months ago) but that's cause I went vegetarian for a while.

When I take walks in the morning, it's just low intensity cardio. I walk at a normal pace, not like I'm strolling in the park or anything.

When I go boxing, it's always high intensity, cause my trainer really likes to beat me up

Haha. I do around 5-6 rounds with the punchmitts every session, 2-3 heavy bag, and 2-3 rounds speedbag/swingball. From time to time I spar for 3-4 rounds.

Going into the details when I do weights would take too long haha. The girls my age that i see in the gym would most likely lift 3-5 lbs (bicep dumbell curl) and i lift 10-12 lbs. This goes for the rest of the machines and exercises as well. Maybe except for my legs, cause they're weaker than my upper body.

DarkFalcon · 08-13-2005, 01:50 AM

OK that gives us way more to work with. I have to run now but if you don't have a good reply by tomorrow I'll help you out.

Master Of Puppets · 08-13-2005, 02:05 AM

Quote:

Originally Posted by DarkFalcon

OK that gives us way more to work with. I have to run now but if you don't have a good reply by tomorrow I'll help you out.

Cause we're all dummies and will never help anyone out...

MOP

pating420 · 08-13-2005, 03:06 AM

Quote:

Originally Posted by Master Of Puppets

Cause we're all dummies and will never help anyone out...

MOP

Hahaha! :bigthumbu

**powerman2000** · 08-13-2005, 06:25 AM

It doesn't look like you get enough HIIT cardio. I don't know how your boxing works in terms of your heart rate, but for sure you'd get more results if you switched your morning walks to some high intensity interval training for your cardio. You might benefit from a fat burner supp as well.

pating420 · 08-13-2005, 06:29 AM

Quote:

Originally Posted by powerman2000

It doesn't look like you get enough HIIT cardio. I don't know how your boxing works in terms of your heart rate, but for sure you'd get more results if you switched your morning walks to some high intensity interval training for your cardio. You might benefit from a fat burner supp as well.

Yup right now I am taking Hydroxycut.

I do intervals on for about 25 mins before i do weights.

fupbro · 08-13-2005, 06:35 AM

Quote:

Originally Posted by pating420

Yup right now I am taking Hydroxycut.

I do intervals on for about 25 mins before i do weights.

What kind of intervals do you do? 25 minutes seems a little long for HIIT...

pating420 · 08-13-2005, 06:55 AM

Quote:

Originally Posted by fupbro

What kind of intervals do you do? 25 minutes seems a little long for HIIT...

I use the stairclimber. I do 3-5 mins warm up at a steady pace.. Then bring the resistance up for around 1-2 mins, then steady, etc. I switch it up from steady and high paces. Towards the end of 25 mins I go low, then high right before it ends.

fupbro · 08-13-2005, 07:09 AM

Quote:

Originally Posted by pating420

I use the stairclimber. I do 3-5 mins warm up at a steady pace.. Then bring the resistance up for around 1-2 mins, then steady, etc. I switch it up from steady and high paces. Towards the end of 25 mins I go low, then high right before it ends.

That's good, but I think the general idea of HIIT is to do all-out effort for 10-20 seconds (if you can do it more than that, chances are you're not going hard enough) followed by 30-90 seconds of recovery. Some people like doing their HIIT at a track (sprint 80-100 meters, recover, repeat).

First time I did it, I wanted to puke by the 5th interval.

EDIT:

Stairclimber is actually great for cardio. Kicks my butt every time.

GameDayDog · 08-13-2005, 07:18 AM

How long have you been at 1600 cals... 1 method would be to try thys amount daily for a week or two & if you haven't lost weight, then reduce the cals by 2 or 3 hundred...

You didn't mention thys, but I have to add - make sure u're drinking a lot of water...

I also have a friend that's a Nutritional Goddess!! ... I'll PM her with thys thread & have her take a look as well...

Good luck.. it's good to see folks doing thys the ryght way & not starving themselves...

Peace..~G

pating420 · 08-13-2005, 11:25 AM

Quote:

Originally Posted by fupbro

That's good, but I think the general idea of HIIT is to do all-out effort for 10-20 seconds (if you can do it more than that, chances are you're not going hard enough) followed by 30-90 seconds of recovery. Some people like doing their HIIT at a track (sprint 80-100 meters, recover, repeat).

First time I did it, I wanted to puke by the 5th interval.

EDIT:

Stairclimber is actually great for cardio. Kicks my butt every time.

I use the eliptical sometimes too. I'm not a big fan of the treadmill..

I didn't know that about HIIT, I always thought it was 1-2 mins. Thanks.

pating420 · 08-13-2005, 11:27 AM

Quote:

Originally Posted by GameDayDog

How long have you been at 1600 cals... 1 method would be to try thys amount daily for a week or two & if you haven't lost weight, then reduce the cals by 2 or 3 hundred...

You didn't mention thys, but I have to add - make sure u're drinking a lot of water...

I also have a friend that's a Nutritional Goddess!! ... I'll PM her with thys thread & have her take a look as well...

Good luck.. it's good to see folks doing thys the ryght way & not starving themselves...

Peace..~G

I started with 1600. Going down per day by 100 cals til I reach 1200 and I'll try to maintain that.

Thanks for the referral to your friend.

GameDayDog · 08-13-2005, 02:22 PM

I myssed it earlier.. probably because thyngs get posted after I click on the new posts button... but you shouldn't do cardio before your weight training session...

When you workout with weights, (say an hour)... your body is burning muscle glycogen (sugar) ... especially excess glycogen that's in your bloodstream... After your workout, your body's glycogen is depleted... so then you do cardio afterwards... I do HIIT on an elliptical... 1:30 slow then 30 seconds fast ... HIIT suggests a 1:3 ration of fast to slow... But during your post workout cardio, your body, without glycogen, turns to fat as it's main energy source...

So to target fat more efficiently during a cardio session, do it after your workouts and in the morning on an empty stomach... because since you haven't eaten yet, your body has no excess glycogen, thus causing it to burn fat as well...

I prefer the elliptical because I can go as fast or as slow as I want, without changing the levels... According to my machine, I burn 200 cals in 20 minutes and since I do it after my workout all those cals should be from fat...

Peace..~G

08-12-2005, 11:52 AM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,247 Recipes: 0 Rep Power: 203	1st of all, 2 things, I would recommend staying away from all fruit, dried or otherwise. Next, please outline your complete cardio work for the week. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-12-2005, 10:46 PM	#6
HAYWOOD JABLOME Pro Stature Join Date: May 2005 Location: Calgary Posts: 343 Recipes: 0 Rep Power: 93	Agreed, we need more stats on you. I would suggest adding a protein source into your meal #1. Whether it be an egg or two, or whites, or some whey. Otherwise, I think your meals look pretty good. But cant judge your calorie target w/o knowing your height and weight. P-man, why no fruit? __________________ Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."

08-13-2005, 06:25 AM	#11
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,247 Recipes: 0 Rep Power: 203	It doesn't look like you get enough HIIT cardio. I don't know how your boxing works in terms of your heart rate, but for sure you'd get more results if you switched your morning walks to some high intensity interval training for your cardio. You might benefit from a fat burner supp as well. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-13-2005, 07:18 AM	#16
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Current Progress How long have you been at 1600 cals... 1 method would be to try thys amount daily for a week or two & if you haven't lost weight, then reduce the cals by 2 or 3 hundred... You didn't mention thys, but I have to add - make sure u're drinking a lot of water... I also have a friend that's a Nutritional Goddess!! ... I'll PM her with thys thread & have her take a look as well... Good luck.. it's good to see folks doing thys the ryght way & not starving themselves... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-13-2005, 02:22 PM	#19
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	I Myssed It.. I myssed it earlier.. probably because thyngs get posted after I click on the new posts button... but you shouldn't do cardio before your weight training session... When you workout with weights, (say an hour)... your body is burning muscle glycogen (sugar) ... especially excess glycogen that's in your bloodstream... After your workout, your body's glycogen is depleted... so then you do cardio afterwards... I do HIIT on an elliptical... 1:30 slow then 30 seconds fast ... HIIT suggests a 1:3 ration of fast to slow... But during your post workout cardio, your body, without glycogen, turns to fat as it's main energy source... So to target fat more efficiently during a cardio session, do it after your workouts and in the morning on an empty stomach... because since you haven't eaten yet, your body has no excess glycogen, thus causing it to burn fat as well... I prefer the elliptical because I can go as fast or as slow as I want, without changing the levels... According to my machine, I burn 200 cals in 20 minutes and since I do it after my workout all those cals should be from fat... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-12-2005, 09:35 AM	#1
pating420 IMPC Contestant Join Date: Jul 2005 Posts: 104 Recipes: 0 Rep Power: 5	how do you think i did today -- menu of what i ate I wanna lose 10 pounds in around 2 months. You should all know that I'm a 17 yr old girl, endo-meso body. I have already a good amount of muscle, it's just that it is hard for me to lose BF because i guess i am endo that way. I tried a keto diet but it didn't work for me So i'm back to the low fat diet. MEAL 1 1/2 cup oats + maybe around 25 raisins? I dunno. I put 2 tbsps in MEAL 2 1 slice whole wheat bread + 1.5 oz chicken 1 tbsp PB MEAL 3 same as meal 2 MEAL 4 1 1/2 cup raisin bran 1/2 cup low fat milk WORKOUT 30 mins boxing weights (full body workout today in the gym) POST WORKOUT 2 scoops whey MEAL 5 6 oz milkfish MEAL 6 1/4 cup cottage cheese TODAY'S TOTALS 1626 calories 49 grams fat 147 grams carbs 165 grams protein

08-12-2005, 10:20 PM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	OK we need a little more info to properly help you. First off your current body weight, I know girls hate giving this but your entire diet plan needs to be based around it. You should be aiming for about 1lb a week weight loss, this is healthy and maintainable. So with your current weight and exercise level we can find out your maintenance cals and drop 500 cals daily from that number to arrive at your target cals. Also what level of cardio to you partake in, casual, light, moderate, intense, very intense?

08-13-2005, 01:46 AM	#7
pating420 IMPC Contestant Join Date: Jul 2005 Posts: 104 Recipes: 0 Rep Power: 5	Okay, thanks for the replies. I'm 5'1, 116 lbs (just woke up right now and weighed myself). I tried the body fat scale at my gym and it said I was at 24% BF. I don't know if that's right or if the scale is based on average BMI's.. ?? I used to be around 10-15 pounds lighter (a few months ago) but that's cause I went vegetarian for a while. When I take walks in the morning, it's just low intensity cardio. I walk at a normal pace, not like I'm strolling in the park or anything. When I go boxing, it's always high intensity, cause my trainer really likes to beat me up Haha. I do around 5-6 rounds with the punchmitts every session, 2-3 heavy bag, and 2-3 rounds speedbag/swingball. From time to time I spar for 3-4 rounds. Going into the details when I do weights would take too long haha. The girls my age that i see in the gym would most likely lift 3-5 lbs (bicep dumbell curl) and i lift 10-12 lbs. This goes for the rest of the machines and exercises as well. Maybe except for my legs, cause they're weaker than my upper body.

08-13-2005, 01:50 AM	#8
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	OK that gives us way more to work with. I have to run now but if you don't have a good reply by tomorrow I'll help you out.