You are not logged in.

MsCheetah · 07-20-2007, 12:23 AM

Quote:

Originally Posted by RisingAgainst

Ya you never want to fluctuate more than 500 calories at any given time.

Thanks to everyone! I love the specific diet. I can do that--most of the time and when I eat out--usually often, but at top notch restaurants so I can ask for special prep. The diet coaching is great!! Anything on vitamins and what about sleep - optimum number of hours and when to bed for best rest? Finally, what are your thoughts on alcohol? I live wine with dinnner.

ENIGMA · 07-20-2007, 12:44 AM

Quote:

Originally Posted by cclark

Thanks to everyone! I love the specific diet. I can do that--most of the time and when I eat out--usually often, but at top notch restaurants so I can ask for special prep. The diet coaching is great!! Anything on vitamins and what about sleep - optimum number of hours and when to bed for best rest? Finally, what are your thoughts on alcohol? I live wine with dinnner.

As far as supplementation goes all you really need to me taking is:
Multivitamin
Protien powder
multi oil(omega 3s, fish oil, flax seed oil etc)
You could try an EC(ephedra/caffiene) supplement for more energy and slightly better fat loss capabilities if you want, but its not 100% necessary in my opinion.

Sleep: try and get anywhere from 8-9 hours of good sleep

Alcohol is pretty much empty calories your body takes in. It doesnt provide you with any quality protien, carbs or fat, but with that said it wont kill you once or twice a week to have some drinks. And out of all alcoholic drinks I would say wine is going to be the least detrimental to your diet because it typically contain a good amount of antioxidents (especially red wine). Beer and sugary drinks are going to typically be the hardest on your diet.

Not to mention one or two glasses of wine with dinner will more than likely help you sleep better at night, which in turn will help you wake up with more energy.

pecan · 09-21-2007, 08:40 AM

i also want to add that 1500 is probably too low. the 1650-1800 range is optimal for muscle gains without fat (just maintain ideal ratios).

i'm a female with similar stats and have always been misguided by caloric suggestions: i despise the "1200 calorie" recommendation as it is too low and a set-up for failure!

B-natural · 09-21-2007, 11:14 AM

dang it, why didn't I see this sooner....

I can agree with enigma and call it gravy, but thats not fair, and is a cheap post....

So, along with what enigma said relating to sprinters/long distance runners...
sprinters do intervals as stated and long distance runners run for an extensive amount of time.

My only suggestion is to have some sort of drink ready about half way through your run, and do not eat immediately before you go for a run (this I assume you already know). With a long distance runner, they have a lean overall appearance, but a small pooch in their belly, and why oh why can't they get rid of it. CORTISOL! And a diet from hell. Long distance runners need adequate amounts of each macro nutrient as they are all utilized to a great degree during long distance bouts. And most runners are carb/fat crazy, fat mainly from nuts and peanut butter, and some tend to mix the contents together, which is a no-no. If you stick with the long distance run, I'd grab a protein shake for the run and start sipping on it in the middle of your run to the end. I'd get a berry flavored protein as it will be a bit more tasty and still have that "juice" flavor. The protein will help slow the catabolic effects that will be revving high during your run and should aid in keeping your cortisol levels from going through the roof.

SprayinLoads · 10-08-2008, 11:52 AM

Post up some pics and we can give you better advices.

Quote:

Originally Posted by MsCheetah

I want to achieve muscle tone with minimal bodyfat...
AND
-still have enough energry for long distance running (10mi)
-still have enough energy for 3 lifts/week
-enough protein intake to maintain/recover from the above workouts

Can anyone provide a sample diet for such goals?

Dylan · 11-03-2008, 10:05 PM

sounds like you got a solid diet plan goin on here so i wont mess with that but as far as your weight training goes remeber to keep your reps somewhat high probably between 10-20 is good to start with.... if you can do more that good to.... try to get a couple burn out exercises in as well..... just remember to try and keep your heart rate up during your exercises

Spetsnaz · 11-04-2008, 11:47 AM

Quote:

Originally Posted by MsCheetah

I want to achieve muscle tone with minimal bodyfat...
AND
-still have enough energry for long distance running (10mi)
-still have enough energy for 3 lifts/week
-enough protein intake to maintain/recover from the above workouts

Can anyone provide a sample diet for such goals?

Ladies look better with some bodyfat. Ms Oympia type of cut look horrible (to me) plus you lose your hooters... noooo... and implants are so obvious and looks yucky without bodyfat.

xOcular Penetratahx · 11-04-2008, 11:54 AM

Quote:

Originally Posted by Spetsnaz

Ladies look better with some bodyfat. Ms Oympia type of cut look horrible (to me) plus you lose your hooters... noooo... and implants are so obvious and looks yucky without bodyfat.

Did you miss the fact that she is a long distance runner? Would be pretty hard to achieve a Ms Olympia-esque body being a long distance athlete.