I reckon my bf is off the scale - I’d probably say its up in the high 30’s…180gr/ day? I have quite a large piece of fish in the evenings + almonds I thought that would have been ok?
OctoberGirl, I’m not taking any supplements - I don’t know what the anabolic diet is, I was doing warrior diet for some time, not sure if I should stick with it?
It sounds as if your diet is not a good as you think it is.
Your protein intake should be at least 1.1g/lb of body weight, so around 180-200g minimum.
When I first ventured into this lifestyle, I was quite fat. Following the 7 Habits plus the following helped me along really well:
Biggest meal in the morning, and each meal gets progressively smaller as you go through the day.
Don’t eat up to 2-3 hours before going to bed.
Your last meal should be a serving of cottage cheese or similar slow release protein such as Metabolic Drive - sold on this site.
If you are going to have carbs, have them in the morning and not after 2pm. I would keep general carb intake under 30-50g a day.
Right before bed you pop about 5-10g BCAA’s and 5-10g fish oil. Fish oil would be my #1 choice.
I cannot stress how important getting green vegetables and fibre with every meal is.
Keep a food log, count your calories. Honestly, you’ll be surprised how much you are or aren’t eating.
Make sure you are looking after your post workout nutrition, for weight loss I would use bcaa’s before and after a workout, along with a low carb protein shake.
Maybe consider posting your daily diet and amounts on here, and others can help you with it - depends on how much you really want to work to lose the fat.
Ok I see what you’re saying but what’s a BCAA?
I’m just a little unsure of waking up from not eating after say 6-7hrs of “fasting” and having a big meal then instead of the usual fruit?
BCAA’s:
http://www.T-Nation.com/readArticle.do?id=1123403
But thats exactly it; you’ve been fasting for hours so you need food, and a big breakfast to kickstart the day is ideal.
Also, getting 6-7hours sleep isn’t optimal - 8-9 is what you should be aiming for if at all possible.
OK I got it - but would I need something like that at this stage of my weight loss?
[quote]wishme wrote:
OK I got it - but would I need something like that at this stage of my weight loss?
[/quote]
Probably not.
As far as supplements go, I would suggest a protein powder, a multivitamin and fish oil.
At the beginning stages keep it simple. Metabolic Drive is GREAT as are the BCAAs but you can get a lot accomplished with good food.
As rsg stated, you would probably be surprised at what you are actually eating if you keep a food log.
You really need to have breakfast. I usually have 2 eggs with some cheese and sometimes if I am still hungry I have an omelette with a load of green veggies in it. That is at 7:00am and then I eat again at 9:30am, usually cheese or some walnuts.
I really try to keep my carbs low during the week.
Finding out what you are eating and your eating habits is going to help you change how you eat. It is also the hardest thing to keep consistent.
Good for you for asking questions and preparing for change.
Keep it simple, clean whole foods (eggs are your friends), limit your carbs, eat as much of the green veggies as you can fit, and drink water all day long.
Milk isn’t good if you’re dieting. By drinking your calories it’s harder to lose weight since you don’t get filled up by milk and shakes the way you do with a real meal.
[quote]wishme wrote:
I reckon my bf is off the scale - I’d probably say its up in the high 30’s…[/quote]
Your bf% is probably closer to 50%.
You seem to be fixated on loosing around the waist. You need to lose all over and probably more like 45#s, not 35.
You need to realistically look at your condition and realize that you have to get serious about your diet and training.
People are giving you good advise here. You really need to look at your diet.
Expect this to take some time, probably about 6 months of hard work. Don’t look for quick fixes. It will be worth it.
Hi Stuward,
Well, I’m partly fixated so that would be a yes and a no. Only because I’ve worked hard and have lost a fair bit yet the numbers for my belly won’t budge. And of course left right and centre you just end up getting confused with whether you should do more cardio and/or do more weights…I guess I partly came on here so I can get tips for exercise as well as dietary advice. I should add that it probably won’t bother as much even if I saw a slight decrease, as that way I know what I’m doing is working but for the past 3 months it hasn’t budged even half an inch.
Until now I haven’t eaten too much during the day - having fruit in the morning then some eggs or cottage cheese for a snack - a salad at lunch then some egg/beans in the afternoon and then some salad with some fish for dinner + 2 fish oil tablets in the evening before bed time. Its the whole warrior diet thing going…trying to detox as much as possible.
I appreciate the advice everyone has given - I should also mention that this afternoon I went to a naturopath and had a quick check of my eyes, he said I had some calcium deposits and lacking in magnesium, there was some slight toxin build up along my upperbelly/waist and that my thyroid was slightly underactive. I’ll be going off to get some blood tests done next week.
I’ll be also ordering some whey protein and some good multivitamins this week.
[quote]wishme wrote:
I’ll be also ordering some whey protein and some good multivitamins this week.[/quote]
Good news. Be sure to increase you fish oil intake to at least 15g a day and remember to have 30g+ protein with every meal! If you go with something like 3 meals and 3 snacks a day, plus a postworkout shake & veggies at every meal you’ll start to see results again.
I take it you’re not drinking sodas of any kind?
Cardio and weights are both important. You need a balance. At this point with cardio it’s volume that’s important. Use moderate intensity and go for duration. Work your way up gradually to 5 hours a week. Of this total, about 3 sessions of about 30 minutes should be resistance training. Do progressively more intensive workouts based on basic compound exercises working the major muscle groups.
As you progress, you should increase the intensity of both the cardio and the weight training, but not now. As I said earlier, this is a long process.
Keep you calorie intake slightly (500-1000 calories) less than your intake. Every 4 days or so, eat so your intake and expenditure are balanced. This will tell you body that you are not starving. Then your metabolism will start to recover and you can start losing weight again. The fish oil and protein will help. Make sure the fish oil is not rancid. If you are taking capsules, from time to time bite into a capsule. If it tastes bad, throw out the whole bottle.
[quote]rsg wrote:
wishme wrote:
I’ll be also ordering some whey protein and some good multivitamins this week.
Good news. Be sure to increase you fish oil intake to at least 15g a day and remember to have 30g+ protein with every meal! If you go with something like 3 meals and 3 snacks a day, plus a postworkout shake & veggies at every meal you’ll start to see results again.
I take it you’re not drinking sodas of any kind?[/quote]
Ok I’m not sure how much the 15g of fish oil would be, but the one I take says this on the back:
each capsule contains 750mg natural fish oil containing 375mg omega 3 marine trigl. as:
EPA 225mg
DHA 150mg
250mg olive oil
vit E added as antioxidant
I take the 2 capsules at night, but can up it to 3 I guess if the 2 doesn’t meet the 15g of fish oil.
And no absolutely no soda’s whatsoever, nothing packaged unless its pasta, and that is organic anyway. I add stevia not sugar to my coffee and tea.
[quote]stuward wrote:
Cardio and weights are both important. You need a balance. At this point with cardio it’s volume that’s important. Use moderate intensity and go for duration. Work your way up gradually to 5 hours a week. Of this total, about 3 sessions of about 30 minutes should be resistance training. Do progressively more intensive workouts based on basic compound exercises working the major muscle groups.
As you progress, you should increase the intensity of both the cardio and the weight training, but not now. As I said earlier, this is a long process.
Keep you calorie intake slightly (500-1000 calories) less than your intake. Every 4 days or so, eat so your intake and expenditure are balanced. This will tell you body that you are not starving. Then your metabolism will start to recover and you can start losing weight again. The fish oil and protein will help. Make sure the fish oil is not rancid. If you are taking capsules, from time to time bite into a capsule. If it tastes bad, throw out the whole bottle.[/quote]
I get what you’re saying except for the first sentence in the last paragraph? Are you saying that if I’m meant to be having 6000cal only have 5000cal?
[quote]wishme wrote:
rsg wrote:
wishme wrote:
I’ll be also ordering some whey protein and some good multivitamins this week.
Good news. Be sure to increase you fish oil intake to at least 15g a day and remember to have 30g+ protein with every meal! If you go with something like 3 meals and 3 snacks a day, plus a postworkout shake & veggies at every meal you’ll start to see results again.
I take it you’re not drinking sodas of any kind?
Ok I’m not sure how much the 15g of fish oil would be, but the one I take says this on the back:
each capsule contains 750mg natural fish oil containing 375mg omega 3 marine trigl. as:
EPA 225mg
DHA 150mg
250mg olive oil
vit E added as antioxidant
I take the 2 capsules at night, but can up it to 3 I guess if the 2 doesn’t meet the 15g of fish oil.
And no absolutely no soda’s whatsoever, nothing packaged unless its pasta, and that is organic anyway. I add stevia not sugar to my coffee and tea.
[/quote]
15 g would be 20 capsules/day. It sounds like a lot but that’s what it takes. You can also buy liquid if you don’t mind the taste. 15g is 3 teaspoons. Keep in mind as well, 15g is 135 calories.
You saying that i need 20 capsules of the fish oil I’m taking for it to work? Might be time to find another brand then…
[quote]wishme wrote:
You saying that i need 20 capsules of the fish oil I’m taking for it to work? Might be time to find another brand then…[/quote]
May I suggest(I don’t want to look like a rep or a Biotest whore,lol):
http://www.T-Nation.com/readArticle.do?id=910074
Each 4-capsule serving of Biotest’s Flameout:
DHA: 2200 mg.
EPA: 880 mg.
That taken with say another 5g of “regular” fish oil will probably be a lot more beneficial than what you are currently taking.
Alternatively, you could get an oil such as Carlsons fish oil.
[quote]wishme wrote:
stuward wrote:
Cardio and weights are both important. You need a balance. At this point with cardio it’s volume that’s important. Use moderate intensity and go for duration. Work your way up gradually to 5 hours a week. Of this total, about 3 sessions of about 30 minutes should be resistance training. Do progressively more intensive workouts based on basic compound exercises working the major muscle groups.
As you progress, you should increase the intensity of both the cardio and the weight training, but not now. As I said earlier, this is a long process.
Keep you calorie intake slightly (500-1000 calories) less than your intake. Every 4 days or so, eat so your intake and expenditure are balanced. This will tell you body that you are not starving. Then your metabolism will start to recover and you can start losing weight again. The fish oil and protein will help. Make sure the fish oil is not rancid. If you are taking capsules, from time to time bite into a capsule. If it tastes bad, throw out the whole bottle.
I get what you’re saying except for the first sentence in the last paragraph? Are you saying that if I’m meant to be having 6000cal only have 5000cal?[/quote]
Yes, for 3 days, in your example eat 5000, the 4th day eat 6000. However, 6000 1s too high. Your maintenance is probably probably about 3700.
use this article to calulate your needs. http://drsquat.com/articles/calorieneeds.html
There are other calculators arround but this gives you the theory to go with it.
Using the calculator, your BEE would be 2325 and for an average fitness buff the multiplier would be 1.6 for a total calorie requirement of 3721. Therefore you should eat 2700 to 3200 calories a day and every 4 days eat 3700.
Stu
[quote]rsg wrote:
wishme wrote:
You saying that i need 20 capsules of the fish oil I’m taking for it to work? Might be time to find another brand then…
May I suggest(I don’t want to look like a rep or a Biotest whore,lol):
http://www.T-Nation.com/readArticle.do?id=910074
Each 4-capsule serving of Biotest’s Flameout:
DHA: 2200 mg.
EPA: 880 mg.
That taken with say another 5g of “regular” fish oil will probably be a lot more beneficial than what you are currently taking.
Alternatively, you could get an oil such as Carlsons fish oil.[/quote]
keep in mind flax oil and walnuts have Omega 3 as well. Fish oil is better but you can substitute.
Have a read of Thibs’ article on carb cycling too: http://www.T-Nation.com/readTopic.do?id=811783
My wife’s been having some good results since we modified her macronutrient ratios along those lines.