P, C, & Fat % Ratio for Fat Loss?

Nutrition
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[quote]JuicyLucy wrote:
I think I have to organize myself better. Otherwise I spend all my waking time in the kitchen or sopping for food ;-)) I have to start cooking on Sundays or so.Maybe I could use some advice on that.

Let me know what you think and thank you for your time.

[/quote]

Hey Lucy - looks like you are closer and closer to nailing your numbers. And you are SO right, planning ahead makes it much easier to adhere to your objectives without spending your life in the kitchen/at the grocery store!

Most Sunday afternoons, I crank up some good music and cook a few things that I can “tupperware away.” Yes, I actually use tupperware as a verb now!

I was raised with a fresh meal every night, and I still prefer to eat my dinners that way. So either I stick to my dinner ritual, or I half cook some of my meats and store them in the fridge, and then yank them out and rost/cook them all the way through just before I want to eat them.

If you haven’t already, check out Chef Lisa Marie’s recipe thread. I gurantee you are going to find something you love there (if you haven’t already)!
http://www.T-Nation.com/readTopic.do?id=1498939

You’re doing awesome and though it can be tough to finish meals, sometimes it’s worth just eating what you can in one sitting and then chipping away at the rest of the meal at your own pace. I can see that your PWO meal is pretty loaded, so maybe it’s the addition of the goat’s milk that’s making you feel fuller.

Maybe try going without for a day or 2 to see if you have more room? Protein is important at every meal, but this is the one where it might matter most!

Keep it up Lucy. It’s a pleasure to follow along and I love your pics and videos!

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I’m thinking about the amounts of protein I’m eating recently. It looks like a lot. It’s satisfying me I must say. I used to be vegetarian few years ago living on beans and rice. No cheese, milk, eggs or meat. Is all this protein good for one?

Yup! (grin)

It serves a bunch of different purposes. One of our goals is to preserve LBM. Another is to lose fat. You’re losing inches faster than you are scale weight, which means you’re doing exactly what we intended to do … preserve LBM and make sure that it’s FM that is sacrificed with the slight caloric deficit we are creating. I’m really happy with your results, Lucy!

One of the benefits of eating protein is that your body “spends” more energy (calories) processing it than the other macronutrients.

Is it good for you? I ought to tell you about my friend Lydia who was on insulin for 27 years. She had been in the hospital a few months prior to my starting working with her for congestive heart failure. Cholesterol was high, triglycerides were high. Her docs couldn’t get her blood sugar stable, even with insulin. It kept spiking and crashing to the point she’d get dizzy and unable to stand without falling over.

A year after I started working with her, she’s off insulin. Cholesterol and triglcyerides were within normal parameters and she had lost over 50 pounds. Her energy levels and self esteem are through the roof. Her doctors brag about her. Lydia’s in her 60s and eats 1g of protein per pound of body weight, just like you’re doing.

There’s nothing wrong with eating protein. You’re an athlete who drives herself hard and who wants a competitive edge/advantage. The way you’re eating will make you a lean, mean tennis machine. When everyone else is pooping out, you’ll be say, “Hey, just one more set!!!” (grin)

I just could not eat any more protein in that meal, maybe I ate too soon after the match.

Leave out the flax seeds on the PWO meal. It isn’t that much, but one of the benefits of fiber is that it’s filling. Besides, you’re trying to keep fat as low as possible on your PWO meal. You need more oats in your PWO meal, too. You’re shooting for a 2:1 ratio of starchy carbs to protein.

I like Proxy’s idea of eating all you can and then continuing to nibble until you finish your whole meal. I’m also one who does a lot of bulk cooking. I never cook a single meal. I cook in multiples. Why cook one serving of oatmeal? Cook 5 or 6 servings and divide 'em up into little containers and keep 'em in the fridge.

Plan looks good. Nice structure and nice food choices. You’re doing awesome, Lucy!!! Try to make it a lifestyle. Get it to where you’re on auto pilot with your eating and then try to follow it day in and day out. And definitely plan your cheat/treat/free meal for either Friday, Saturday or Sunday.

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[quote]Tampa-Terry wrote:
Try to make it a lifestyle. Get it to where you’re on auto pilot with your eating and then try to follow it day in and day out. And definitely plan your cheat/treat/free meal for either Friday, Saturday or Sunday.[/quote]

Thanks a lot. You’re being a GREAT help!
I’m going to leave flax seeds out of the PWO meals and make sure I get the ratio right.

Thank you, Proxy! I’ve already been checking out Chef Lisa’s threat. She’s got some yummy recipes there.

What should I be drinking while playing matches? I used to have Isostar which is basically sugar + some minerals and salt I suppose. I don’t like all the sugar I think it spikes up the insulin levels and then leaves me flat.
I normally have a banana. I’m thinking of including some whey protein while playing.
Is there a substituted to Isostar? What about fructose?

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It depends on how long you’re playing, Lucy. If you’re drinking Isostart or a fructose-based drink, you’re teaching your body to depend on sugar to meet energy requirements.

If you’re eating every 3 hours, you don’t need anything extra. If performance starts to suffer or lag, we can make adjustments.

As it relatest to having enough energy to get through a match, think of taking a trip in your car. You have a choice of filling up your car BEFORE you go on a trip or upon your return so that the next time you head out, you’re heading out with a full tank of gas.

Using the above analogy, I prefer to fill up the tank after the trip and before I park my car. And that’s how I design diets, too. I’d prefer to refill muscle glycogen AFTER your workouts so that your next workout is strong and powerful. The way you are eating is teaching your body to draw on stored body fat. You’re going to have better, more even and sustained energy levels. You’re not fighting energy spikes and dips like you experience when drinking Isostar.

Stick with your plan as it’s designed. Don’t slip in any extras, be they fructose based drinks, Isostar or a banana. If performance ever starts to suffer, especially if it’s something you notice happening consistently, let me know and we’ll make changes to your plan.

Are you using Spike? That should give you a competitive edge. Spike is worth its weight in gold! Of all the supps I’ve tried in my life, it’s my favorite.

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[quote]Tampa-Terry wrote:
It depends on how long you’re playing, Lucy.
[/quote]
My tennis matches are between 1 and 3 hours. I’ll stick to the diet then and see how it goes.

[quote]
Are you using Spike? That should give you a competitive edge. Spike is worth its weight in gold! Of all the supps I’ve tried in my life, it’s my favorite. [/quote]
Nope, not yet.

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Lucy, any time your actual time PLAYING adds up to more than one hour, you should add in PWO nutrition with starchy carbs at a 2:1 ratio with protein.

You’re doing great, Lucy!!! Can’t wait for Friday. I just love Fridays and hearing how people are doing and the progress they’re making. (grin)

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[quote]Tampa-Terry wrote:
Lucy, any time your actual time PLAYING adds up to more than one hour, you should add in PWO nutrition with starchy carbs at a 2:1 ratio with protein.[/quote]
Thanks a lot. I’ve got that!

[quote]
You’re doing great, Lucy!!! Can’t wait for Friday. I just love Fridays and hearing how people are doing and the progress they’re making. (grin)[/quote]

I can’t wait either! This week wasn’t great eating wise. Two steps forward one step back!

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This week wasn’t great eating wise. Two steps forward one step back!

That happens to all of us, Lucy. Life has a way of interfering with our good intentions, sometimes.

There are only two possibilities, though. One, you make some progress in spite of not being perfect. Or two, you don’t make progress towards your goals. If it’s the latter, you just recommit, tighten up, figure out how you could do it better next time, figure out ways to get more organized so that you can squeeze in all the things you need to fit in.

If you ever notice patterns to how/where you’re breaking down, let me know, and I’ll see if I can’t help you find some fixes/work-arounds.

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The week is over. Here we go:

As on 4/16/07…Friday 4/20/07…5/4/07

Calf: 15.7 in…the same …16.14
Thigh: 25 in …24.41 …the same
Butt: 41.7 in …the same …the same
Waist: 31.5 in (the n. bit)… 30.7 …31.1
Bicep 12.6 in …11.81 …the same
Chest: 37.4 in …37.79 …the same

Weight: 168.8 lbs … 168.2 lbs …169.8 lb

I’ll comment on it later;)

I was basically bulking this week not dieting:))

To show you few numbers:
SAT 2648 cal 126F/206/196P
SUN not sure
MON 2579 cal 86F/332/141P
TUE 2996 cal 144F/216/208P
WED 2883 cal 109F/306/181P
THU 2869 cal 141F/267/162P

I know how to bulk. HAA HAA
I just need to lift heavy if I wished to do that. Anyway the week is behind us and the next one is waiting.
I don’t think I’ll be having a cheat meal ;))
This(over-eating), normally, happens to me just before getting the period. Is there a connection? At least that is my excuse.

Cheers

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Keep it up Lucy. Even though the results aren’t the greatest this week, it’s a long road. We’re all still here cheering you on! :slight_smile:

[quote]JuicyLucy wrote:
This(over-eating), normally, happens to me just before getting the period. Is there a connection? [/quote]

I’m not sure about the direct connection of over-eating with getting your period, but there was a study bodyfat levels and menstrual cycles in this article:

https://www.T-Nation.com/findArticle.do?article=06-202-feature

Maybe there is a connection there…

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Lucy, thanks for that update. I love how you put numbers for the last 3 weeks. That’s so incredibly helpful.

I am really liking your numbers. I know you’re joking about the bulking, but that gain in weigh is low for a woman who is about to get her period. 3 pounds is what is typically seen. So the fact that you’re up 1.7 pounds is better news than you might realize.

I really like the increase in your calf measurements. That’s muscle. It’s an increase I would expect to see in a tennis player that has optimized her (or his) diet and and PWO nutrition.

As much as I like the increase in calf measurements, I’m liking the reduction in thigh size even more. You lost fat. You’ve got some seriously positive body comp changes going on. I know YOU didn’t feel that way when you posted, but based on my experience, I’m really happy with your results!!!

This might be an act of faith on your part, Lucy, but have your cheat/treat/free meal. It’s not a reward, and it’s not a punishment. It’s a part of your plan.

What I am noticing, though, is that your protein and fat is all across the board. You can have more of the fibrous green veggie carbs on any day you needed it. That’s a safety net of sorts to make sure you don’t get too hungry. But day in and day out, you should be nailing your P and F numbers.

On your day off, do a bunch of cooking. Then weigh you food and put it into little baggies or Rubbermaid/Tupperware containers.

From there, make sure you’re packing your food (at least one more meal than you THINK you’ll need) and take it with you when you leave the house.

If hunger is a problem, increase your fibrous green veggie intake by a lot. If hunger is a problem, make flax seed muffins instead of consuming flaxseed oil. Here’s the recipe …

[center]Flax Seed Muffins[/center]
Measure out 1/4 cup of ground flax seed or take 2 tablespoons of flax seed and grind it in a coffee grinder (makes 1/4 cup)
Add 1.5 teaspoons of cinnamon
Add 1/2 teaspoon of baking powder
Add salt and Splenda to taste
Add 1 scoop of Vanilla Metabolic Drive protein powder
Add 1 egg
Add 1 teaspoon of melted butter

Mix & microwave for 1 minute or until done (i.e., not wet in the center). Eat hot!!! (grin)

P=30g; F=25.5g ;C=3.5

Lucy, it was a far better week and far better results than you realize. Remember that you get a pass one week out of four every month. And that “pass” is only given to women. Men don’t get one. (wink) & (grin)

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[quote]jthsiao wrote:
Keep it up Lucy. Even though the results aren’t the greatest this week, it’s a long road. We’re all still here cheering you on! :slight_smile:

https://www.T-Nation.com/findArticle.do?article=06-202-feature

researchers found fluctuations in the thickness of subcutaneous fat, with thickness decreasing through the first half of the cycle, building to a blubberous climax during menstruation.

Maybe there is a connection there…[/quote]

Thank you for the encouragement and finding the article very nice of you.

I’m still waiting for your numbers ;))

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[quote]Tampa-Terry wrote:
you should be nailing your P and F numbers.

On your day off, do a bunch of cooking. Then weigh you food and put it into little baggies or Rubbermaid/Tupperware containers.

From there, make sure you’re packing your food (at least one more meal than you THINK you’ll need) and take it with you when you leave the house.

Lucy, it was a far better week and far better results than you realize. Remember that you get a pass one week out of four every month. And that “pass” is only given to women. Men don’t get one. (wink) & (grin)[/quote]

YEP, that’s exactly what I’m going to be doing- nailing it all down.

I do have time to cook. The point is in not getting burned out cooking all the time. That’s why I’ll try to cook for few days ahead. And see how it goes.

I’ve been taking my food with me. As I don’t like eating out too much anyway.

I must say I’m not being hungry when eating enough green veggies. How can one be?!?

I feel very empowered because now I know what and when to eat in order to make body comp changes which is great!

I like numbers too;)You going to get plenty of them.

Thank you for all the analyzing and advice.

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How about I ask Chef Lisa Marie to stop by your thread and look for ways to optimize & streamline the cooking. She’s a wiz on using spices and flavors and unique combinations of food. (grin)

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[quote]Tampa-Terry wrote:
How about I ask Chef Lisa Marie to stop by your thread and look for ways to optimize & streamline the cooking. She’s a wiz on using spices and flavors and unique combinations of food. (grin)[/quote]

That would be great. I’m having difficulty with the first three P+C meals. I can’t keep the fat below 5g per meal.

1 No idea go to cook without oil and keep it edible. Boiling everything is boring.
2 Using sardines, whole eggs … = too much fat.

I suppose I could use little help :wink:
Now I’m going to look into her threat and search for some yummy recipes.

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I know she’s busy this weekend, so it might not be until Monday that she replies.

In the meantime, how about cottage cheese (or yogurt!), blueberries, Splenda to taste, with or without some extra protein powder to increase the protein content.

Honestly, I like a wide variety of frozen fruit. Red cherries, mango, raspberries and blackberries are all tried and true favorites of mine. Yogurt thrown in the blender with frozen fruit makes a delightfully frothy drink if you add a little water and maybe another ice cube or two.

Get one small, really good Teflon or non-stick cooking pan. My favorite breakfast is an egg white omelet with one whole egg (5g of fat), a handful of spinach and some diced onions and a couple of tablespoons of salsa.

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Hi,
I heard someone here needed some help finding some tasty meals to eat.

A good trick for cooking with a small amount of fat: fill a small spray bottle with olive oil then you just need to spray your pan with the olive oil and it’s a smaller amount and distributes it evenly.

Also, grilling is a great way to cook without added fat. It also adds tons of flavor to your meats or veggies. Do you have access to a grill? Grilled chicken or pork tenderloin are two of my favorite protein sources.

I also like to bake fish like tilapia. Just slice some lemons, salt and fresh ground pepper, and lay the lemons on top of the fish and roast in a hot oven till the fish turns white (usually no more than 12-15 minutes for 4 oz filets).

Seafood is also a great low fat protein that works for P+C meals. I love making shrimp skewers on the grill or sauteed Giant Sea Scallops.

Here’s some simple ideas for P+C meals.

Egg white omelet with tomatoes and spinach (like Tampa Terry said) the tomato could be your fruit portion.

Grilled chicken with pineapple salsa

Blackened shrimp on top of mixed green salad with mango salsa for dressing (add black beans or canellini beans)

Baked Citrus Tilapia (or other white fish) with fennel and pear salad

Grilled or roasted (or sauteed) tuna steak and arugula salad with fresh strawberries and reduced balsamic vinegar.

Tuna salad on top of mixed greens with fresh kiwis.

Let me know if any of this is making you hungry…

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[quote]Chef Lisa Marie wrote:
A good trick for cooking with a small amount of fat: fill a small spray bottle with olive oil then you just need to spray your pan with the olive oil and it’s a smaller amount and distributes it evenly.

Also, grilling is a great way to cook without added fat.

Here’s some simple ideas for P+C meals.

Egg white omelet with tomatoes and spinach (like Tampa Terry said) the tomato could be your fruit portion.

Let me know if any of this is making you hungry…[/quote]

Lovely, thanks a ton. I’ll be trying it out.
I love tomatoes in omelets!

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[quote]JuicyLucy wrote:
I’m still waiting for your numbers ;))
[/quote]
I’m getting there. I’ll get my wife to help me with my measurements tonight and do an official weigh-in tomorrow morning. I’ll keep you posted. :slight_smile:

100

Well I’ve got a slight problem today.
My day went like this eating wise:
XX07.00 Wake up
07.30 60g whey protein, 1 yogurt, 8 oz fl goat milk, 1.34 oz banana
F8/27/63P 424 cal
XX08.00 - 10.30 matches
12.00 PWO Meal 5 oz filan(fish), 3.06 oz pasta, 1.5 cup g.beans, 9 oz pear
F3/110/52P 622 cal
XX14.00-18.00 tennis practice
16.00 60g whey protein, 10 oz g.milk, 3.5 Tbsp flax seeds, 1 yogurt
F23/24/72.5P
18.30 apple
XX19.00-19.45 run

Total: 1824 cal F35/199/189P

So now I’m planning to have a salad with olive oil and fish oil WITHOUT protein because I’ve burned it all up (=got over the limit).
Is it a good idea? Next time I have to split it in smaller portions. Did I have too many w.proteins?

Thanks for your help.