m6: sometimes another bar or most often another salad with meat
I have been having trouble with gaining large amounts of weight lately in spite of lifting and cardio. I used to weigh much too little but once I reached a healthy weight I wanted to stay there and not go up. I don’t know if I am eating too much or too little or not the right stuff. I’d appreciate any insight b/c I am tired of trying so hard and not getting the results I want.
I’d like to see you eating more real foods (if possible) in place of the bars and/or protein powder. What kind of bars are you using? I haven’t found one that has a good blend of proteins. Lots of them go with soy blends due to consistency and taste.
What are you doing pre-post workout as far as meals go?
How much of each of these things are you eating? Cups? Tablespoons? etc.
What is the timing of these meals compared to when you:
Well I’ll do the best I can with what you’ve told me, but in the future you’ll need to be far more specific with your personal details, experience, and goals.
If you want to lose weight, what you’re going to need to do is to calculate a maintenance calorie intake and adjust from there based on progress. I believe you’ll find decent calorie equations in the T-Dawg diet articles. I tend to go with 500 cals less than maintenance to start a diet, and adjust weekly… if you want to maintain then don’t add or subtract calories, but then I don’t see the point in maintaining anything. You’re going to need to keep a food log if you’ve never done it before. The log needs to reflect portion sizes, carbs, fats, protiens, and total calories. In my experience with effective dieting, you will feel slightly hungry once in a while… this will NOT hurt you, just have a healthy protien-type snack to hold you over until the next meal. After the third week, your weight loss should not really exceed 3 lbs per week, or you’re losing muscle too.
You’d like to see him eat more real food? I think he eats plenty of real food. Most people out there eat shit loads of processed foods, and he eats one or two bars, i think thats pretty good going. Now i’d eat more nuts, seeds and increae the fat in your diet. Udo’s oil, etc…
How much, how much, how much food are you eating on a gram basis…eat big to get big. Also are you having a pre, peri, post-work out meal? Just one serving of Biotest Surge started before your workout and sipped though out and finished at the completion of your workout should help out a lot. You could also throw in some sunflower seeds or some mixed nuts in between meals as a snack, but remember a little goes a long way. Try throwing in another meal and/or scheduled snack, to get in more nutrients…at the very least eat more at the beginning of the day extra scoop of protein, extra cup of oatmeal, a couple eggs…and start using some sort of protein-sugar drink before, during, and after your workouts.
Just a note; I believe the ‘him’ is a ‘her’…And she’s 5’6, 105…I think it looks good, I like the fact that you’re frontloading your carb intake, I too would want to know where the meals are in relation to the three events RIT Jared mentioned…meal timing is crucial.
Be more specific about the macronutrient content of each meal…But on the whole, the food choices look very good!
well…
I eat m1 as breakfast, then sometimes meal 2 but I usually work out around 10:00am and then eat meal two. My goals are probably the same as every female on this sorry planet. Lose the slowly mounting cellulite, gain muscle, lose fat, stop pigging out on sugar and carbss, ditch the over eating. As far as portions go I eat one portion of each item as in one chicken breast, 1/2 cup of oats, 1 tbsp of flax etc etc. I just feel like I am always starving and would like to know how I can break out of the cycle of eating healthy for a week and then losing it on the weekend. I lift heavy and endure the stupid boring cardio so I know how to work out. I just need to stop this madness and get on a decent nutritional program and I thought maybe some here could point me in the right direction. and yes I have read most of berardi’s articles but does he have anything specific for women???
Pick a day to cheat, and don’t worry about it…but make it just one day, either saturday or sunday. Your diet is fine, just accept the fact that one day you can eat whatever you want…consider it part of the diet, not ‘fucking up’
Most people who use a cheat meal/day when on a diet will attest to the fact that it keeps them psychologically healthy and does not detract from the diet’s effectiveness…if you’re way down on calories it can even speed up fat loss…
Bottom line, cheat one day a week and don’t worry about it
a weekend is filled with loads of sugar, refined carbs, and desserts but not a normal amount more like a binge amount. I’d do a cheat meal but I tend to then experience a cheat week afterwards. I am very similar to that all or nothing diet article posted here a while back
Try starting your weekends with a big healthy breakfast and eat plenty of protein and fiber-rich foods throughout the day so that you don’t get hungry. In other words, provide your body with the nutrients it needs/wants before the cravings start.
I’d also avoid settings where you’re likley to be exposed to foods that you lose control with. Also, don’t go shopping or to resuants when you’re hungry. At the least, eat an apple first.
Sounds like you aren’t eating enough during the week. It is very easy to do this when eating healthy. Like others have said, eat more fiber and healthy fats. I really like the idea of having a big healthy breakfast on the weekends. It also sounds like you agree with that binging article that was written a few weeks ago, why not just follow Chris’s advice.
I think key to binging is not overdoing it once you break down and have that piece of chocolate cake, don’t compound the issue by saying fuck it I already had one lets eat the whole damn thing. Also, is the 5’6"/105lbs measurements right? if so, I don’t see the problem. If you need something to take your mind off of food on the weekend, you could just consider having mad sex; healthy, calorie burning sex, and if you need a partner I’m always available.
There are a bunch of things out there that taste good but won’t break your diet. You can maybe make up some protein pudding. Buy the Jell-O sugar free instant pudding, follow the directions, but before you mix in the cold milk, first add (to the milk) 2 scoops of GROW! This gels into 2 cups of pudding in just about 5 mins.
Also the Jell-O sugar free jello packs are pre-made and have 0 carbs and 10 calories per each. I wouldn’t scarf 6 a day or anything, but it sure beats eating half a pecan pie and then feeling like shit for the rest of the weekend.
Hope this helps. You can PM me for further recipes and techniques.
The diet you listed looks really good. You should be proud of that.
So what did you leave out? The weekend binges? Not so proud of that, huh?
I know binging is fun, you just have to keep it in check. I like the big, healthy breakfast comment…as long as you’re full of good stuff you’re less likely to have a box of Nutter Butters for mid-morning snack.
If you’re an “all or nothing” dieter, you might want to limit yourself to just one cheat day per week…Saturday or Sunday…eat what ya want, then clean it up Monday morning.
Keep the water high while ‘cheating’ to help fill you up…high sugar and high fat foods aren’t usually that filling - that’s why you eat so much.
