My Baby Got Sauce

I agree that you are probably undereating. If you are too concerned about ass-growing to eat 1800 calories every day, at the very least eat that on lifting days and see what happens.

BTW, I eat between 1400 and 1800 calories on most days. I don’t bother with percentages. I just eat pretty much the same stuff every day and it seems to work for me. The foods are:

Breakfast = 1/2 cup oatmeal cooked in one cup of water plus some salt and a glug or two of milk or almond milk, then to the cooked oatmeal I add some frozen blueberries, a scoop of plain protein powder (not sweetened), some more milk to incorporate the protein powder, a bunch of cinnamon and some slivered almonds.

Snack = a banana and maybe a few almonds

Lunch = lean protein (turkey or salmon or 2 hard-boiled eggs), salad or veggies, a pear or apple

Snack = greek yogurt

Dinner = lean protein (steak, poultry, fish), salad, maybe some sprouted wheat bread or a sweet potato

Post workout = half scoop of Surge Recovery (its way too sweet for me to drink down a whole scoop)

Most days I might have a treat like a small xmas cookie (like today!) or some dried fruit or cheese. On weekends, I will go out to eat and (within reason) order what I want for a meal or two. I generally don’t drink any calories, but I might have one alcoholic drink on the weekend.

I’ve eaten like this for a few years and have been able to maintain my weight within about one pound above and below my target weight.

Hope that helps.

[quote]cholulalula wrote:
**The cue to not sit my butt so low for the DLs finally clicked, and OMG, I don’t want to jinx it, but the pulls felt easy; AND, I felt my hamstrings doing the work. It felt like a new, easier movement.

*Nutrition wise: SO frustrated. I’ve been doing too much reading I think, and am as confused as ever. I am fairly certain I’ve been under eating (1200-1400 kcal/day). According to the calculations I’ve done through Berardi’s articles, I should be eating 1800/day. I’m scared to add in more kcals because I feel like I’m going to store them directly on my ass. (in related news, I’m a giant cliche) I get the clean eats, and the carbs PWO…but how do I figure %ages of cals from other food groups? halp.

[/quote]

YAY! Make those hamstrings grow and work. Amazing feeling, isn’t it?

[quote]cholulalula wrote:

*Nutrition wise: SO frustrated. I’ve been doing too much reading I think, and am as confused as ever. I am fairly certain I’ve been under eating (1200-1400 kcal/day). According to the calculations I’ve done through Berardi’s articles, I should be eating 1800/day. I’m scared to add in more kcals because I feel like I’m going to store them directly on my ass. (in related news, I’m a giant cliche) I get the clean eats, and the carbs PWO…but how do I figure %ages of cals from other food groups? halp.

[/quote]

What part are you not able to figure out lula? Maybe this will help.

Let’s say you need 1800 kcals. Fat has 9kcals per gram and both protein and carbs have 4 per gram. Now lets say you need 40%protein, and 30% fat and 30%carbs. So 40% of 1800 is 720 calories then divide by 4 and you get 180 grams of protein. Carbs is 540 calories and divide by 4 you get 135 grams of carbs. Fat is also 540 calories but when dividing by 9 you get 60 grams of fat. So you would need 180 grams protein, 135 grams carbs and 60 grams of fat. Fat is more energy dense that is why it is bigger.

The first thing you need to do is find how many calories and what the number of macronutrients(protein, carbs and fat) are in what you eat. You also need to add up all the calories from the different macronutrients then you can find the percentages as well as how much protein, carbs and fat you are getting. The other thing is if you have different percentages that you want to get just know how many calories you are shooting for then take the percentages of that and then you get the number of calories for each macronutrient. Then just divide by the number of calories per gram, as i put up above.

I gotta agree with kouba and the others you should do a meet. It is only your first meet and it will more than likely be fun. Plus you have alot of folks in your corner that have done a meet and know and can advise you on what to expect. You are also strong and competitive. Wouldn’t it be fun to see how much you can do in a competition?

Hope that helps.

Kimba: You are a huge help, thank you!! Your main meals actually look like what I eat on a daily basis, I just don’t typically do the snacks. I tried that today, man-I just felt like all I did today was eat.

Kouba: I know, I’m actually still really pumped about my deadlifts this morning…I can’t wait to get at them and some heavy singles next week!

Heracles: Hey, thanks for stopping in and offering up great advice. Also, I appreciate you breaking that down for me…it’s like, I know what to do…I taught high school health back in the day, I ought to know it. But I over think, and over read. And thanks for the words of encouragement on the meet. I think it’s a go…why not!?

So, I recorded the eats today and as I mentioned to Kimba, I felt like I was eating all.day.long, and this is still just 1400 calories. I use myfitnessdiary, mebbe it’s underestimating my calories, I’m stuffed.

M1: 1/3 cup oats, 4 egg whites, 1/2 c blackberries
M2 (PWO): Protein shake, grapefruit, strawberries
M3: 4 oz Tilapia, broccoli, salad w/1T oil, balsamic, .5 oz almonds
M4: Turkey breast (.8 g), .5 oz almonds
M5: 4 oz Tilapia, broccoli, protein brownie, 1 T PB

1397 cal
142 cho (including green veggies)
48 fat
121 protein

Welcome to eating clean, lula :slight_smile: I think it’s estimating your calories just fine. Your body needs a few days to adjust to this influx of food. If you’re worried about throwing your calories up to 1800 a day, cycle it like kimba suggested. It keeps your body guessing and allows you wiggle room with your food choices.

One word of advice:
Give this different way of eating a solid chance before tweaking it. Eat like this for a week to two weeks and see what has happened over the duration. It’ll take your body about a week to fully adjust, so if you start tweaking before that, you’ll have no clue what does or doesn’t work for you. :slight_smile: Oh, and have fun!

I wish I can offer some nutritional advice but man I am lost on that subject…but on a bright note if the extra calories went to your ass, why would that be a problem :slight_smile: ?

[quote]PixieThrower wrote:
Welcome to eating clean, lula :slight_smile: I think it’s estimating your calories just fine. Your body needs a few days to adjust to this influx of food. If you’re worried about throwing your calories up to 1800 a day, cycle it like kimba suggested. It keeps your body guessing and allows you wiggle room with your food choices.

One word of advice:
Give this different way of eating a solid chance before tweaking it. Eat like this for a week to two weeks and see what has happened over the duration. It’ll take your body about a week to fully adjust, so if you start tweaking before that, you’ll have no clue what does or doesn’t work for you. :slight_smile: Oh, and have fun![/quote]

I’ve eaten this way for years, the clean eating that is. I just don’t like eating every 2-3 hours…and somehow my body got adjusted to lower calories and maybe started holding onto them. Dunno! I started adding like, tablespoons of oil to food, per suggestion of a friend, and it just freaks me out. I’m willing to give it a chance though, but if I start looking like I’m in bulk mode in my videos, I’m gonna need one of you to sound the alarm.

Thanks for the help pixie!

[quote]MattyXL wrote:
I wish I can offer some nutritional advice but man I am lost on that subject…but on a bright note if the extra calories went to your ass, why would that be a problem :slight_smile: ?[/quote]

Ha! Thanks matty :slight_smile: Have I told you how much I love that avi of yours?

Hijack Question for Kimba: Have you had to increase your cals at all since you started running? You’re so precise with your nutrition I figured you’d notice such a thing.

Lula: I admire your clean eating! Good luck with the diet changes. I have no advice–except never eat at a buffet. You will not get your monies worth.

Much as I don’t think carbs do a person many favours, in your case try adding in some good starches (rice, potatoes, yams etc) to increase the calories. I always gain weight when I eat carbs. Always.

Have you bought the “5/3/1 For Powerlifting” book? It has a good list of stuff you’ll need to know on meet day, and a checklist of things to bring. I went to my first meet with a friend who’s done one before, and that was a huge help too. Don’t know if that’s an option for you.

Also, I watched the squat vid and I am jealous of your hammy development. For srs.

Happy New Year!!

I have a suggestion… Add a PWO Treat. My coach had ALL his girls do this even those getting competition ready. Pick ANYTHING YOU WANT as long as it has less than 200 calories and has 30-35 grams of carbs. For reference this equals on single serving of dryers soft churn ice cream. Or a skinny cow ice cream cone.

Some girls like volume they would do air pop popcorn… some girls only liked to eat clean and would do oatmeal LOL ( I laugh at this) anyways it will time your carbs Post workout (eat it within 30 minutes of workout end) also have your why protein at this time. and will bump up your calories anothere 170-200 cals on lifting days.

[quote]Nadia Comeandeat wrote:
Hijack Question for Kimba: Have you had to increase your cals at all since you started running? You’re so precise with your nutrition I figured you’d notice such a thing. [/quote]

No, I haven’t increased calories at all since the running started up. At first, my ITB issues hindered the pace/duration of my runs to the point where it wasn’t that much exercise for me. I gradually ramped up the running as my injury improved but I didn’t notice any concomitant increase in appetite or weight loss due to a static diet. My theory is that a person’s metabolism catches up really quickly to increased exercise, which is why no-one can out-train a bad diet.

Random Thoughts

  1. Your log title reminded me to get some barbecue chicken. Awesomesauce. And made me want to read.

  2. However, as I clicked on random pages because I’m too lazy to read the whole log…and on pg 20 I find a vid of Braddah Iz singing a classic? Ho… brah… howz dat luck… err I mean ,
    that reminded me of home :slight_smile: For that I am very grateful :slight_smile:

  3. I just realized you’re like, super legit strong. You military more than my roommate can bench…SICKNESS.

  4. Have you ever tried pulling sumo? Just wondering…

  5. I like numbers and 4 is a bad number so I had to make one more to end on a good note. Mmkay, I’m gonna go eat an apple now. All this thinking got me hungry.

this food stuff is looking complicated to me…

why do you think you are under-eating??

I don’t like eating by the clock.

Nadia: But how am I going to meet me a fella, if I can’t frequent the OCB?

Cal: Thanks, I’ve been thinking about trying this. I have the weakest stomach on the planet, and it usually rejects too many starches…but I bought some sprouted bread yesterday I’m going to add in to training days.

SCJ: Yes! And actually, I was just re-reading the prepping for a meet section yesterday. Do you have any advice coming off your first meet? I kind of know a couple people who will be there (both tried to get into my pants, so it’s a hair awkward), but no one I’d feel comfortable discussing what I do if I have to fart in the middle of a squat, which sucks. Also, I <3 being around people who can appreciate hamstrings. Thanks hotstuff, happy new year to you too!

Hall: ThanksI really like that suggestion. And it’s more fun than randomly adding olive oil to dishes. I’m going shopping today, i’m excited to look for PWO treats. So I’m a nerd, 200 cals from the treat, plus cals from whey?

Kimba/Nadia: Thanks for the hijack Nadia, I was really interested in the answer too…Interesting theory Kimba, and I definitely think you’re onto something. When I was running a lot I was definitely um, chunkier, and I’m sure it’s from eating more than my body was burning…but after running 20 miles you think you have room to spare. Not so.

Melloman-thanks for stopping in! And I love lists, here we go.

  1. Title is a G-Love song, but I’ll take barbecue chicken, nom.
  2. Home=hawaii? I’ve never been, but intend on it.
  3. Thanks, I’m working on the super strong part. And tell that roommate of yours to get to work!
  4. I haven’t, mainly because I’m trying to keep it simple, and because Wendler says conventional>sumo. At the moment, I’m trying to make babies with his kool-aid, so I agree with him. Also, as a PT-to-be nerd, I’m not totally on board with the torque sumo puts on the knees.
  5. I usually like even numbers, but I’m ok with 5, so I’ll let it be.

Lex: Yea, right? The more I read, the more complicated it gets. My favorite quote is from a Michael Pollan book: “Eat food. Not too much. Mostly Plants”

MIM: I don’t know, it’s unintentional, I can assure you. I feel like I’m eating a lot, and I get full really quickly, so I don’t know. I definitely like eating by the clock, I just think from an insulin-stand point, it’s not good to eat every 2-3 hours, so I’ve been stretching out lengths between meals.

Ok the training:

Band warm up

Bench:
Barx10
65x5
85x5
90x3
95x5
105x5
120x5

Tried to set up heavy singles in a rack, but it was pretty much a fail. So I ended up doing pin presses. I don’t think I like these, but I did a bunch of 135 and 145 singles. Next time I’ll shave my arm pits and ask for a spot.

Accessory: 5x10
DB Bench (decline, incline, flat)
Dips
Tricep extensions
Explosive push ups

Arm bike-tabata style level 5

*Will likely go for a run/walk by the lake this afternoon-my body misses the sun.

*Tried to focus on leg drive, I still don’t think I"m doing it right though. I want to video my bench, what’s the best angle?

Hey Lula, spacing out my meals has helped with high blood sugar issues for me.

If you have to fart when squatting you should probably hold it until lockout.

[quote]cholulalula wrote:
because Wendler says conventional>sumo. [/quote]

I don’t remember this. What does he say?