Dieting guidelines for fat-loss

[janedoe]

WOW! Thanks, Muad, for the thorough chunk of information!

Here are my modified guidelines:

1) Don't eat too much protein with a high carb meal (No more than 30 g carbs/50 protein per meal for someone my height/weight). Try to keep the carbs limited to low GI/GL.

2) Don't eat high GI/GL carbs outside of PWO and early AM when trying to cut (I don't think I'll EVER be in a 'bulking' phase. One of my biggest fears is to become bulky looking. LOL)

3) 2 hours preworkout, no carbs/no fats

4) PWO, have whey and high GI carb and NO FATS

5) 1 hour PWO (or earlier), solid meal with high protien/mod carbs/little to no fat

6) Taper your carbs as the day progresses; try not to have any after 5 pm

7) Have whey protein w/1 teaspoon of extra virgin olive oil before bed

8) Never eat a heavy carb laden-meal (exceptions above)

9) Fats are moderate in all meals (but don't have any per/post workout) from good sources (lean meat, fish oils, EVOO, walnuts)

10) Avoid meals that are burrito-like (high carbs, high protein, high fat, high sodium)

11) Try to eat your protein first

Thanks, AGAIN, Muad, B-Natural, Snake and RA.

I am sort of mourning my new knowledge of how to eat right, though. LOL. I was with a friend at the mall yesterday, and she wanted to grab something to eat at the food court, and I was looking around at all the food that wasn't appropriate. LOL.

[RisingAgainst]

Originally Posted by janedoe

WOW! Thanks, Muad, for the thorough chunk of information!

Here are my modified guidelines:

1) Don't eat too much protein with a high carb meal (No more than 30 g carbs/50 protein per meal for someone my height/weight). Try to keep the carbs limited to low GI/GL.

2) Don't eat high GI/GL carbs outside of PWO and early AM when trying to cut (I don't think I'll EVER be in a 'bulking' phase. One of my biggest fears is to become bulky looking. LOL)

3) 2 hours preworkout, no carbs/no fats

4) PWO, have whey and high GI carb and NO FATS

5) 1 hour PWO (or earlier), solid meal with high protien/mod carbs/little to no fat

6) Taper your carbs as the day progresses; try not to have any after 5 pm

7) Have whey protein w/1 teaspoon of extra virgin olive oil before bed

8) Never eat a heavy carb laden-meal (exceptions above)

9) Fats are moderate in all meals (but don't have any per/post workout) from good sources (lean meat, fish oils, EVOO, walnuts)

10) Avoid meals that are burrito-like (high carbs, high protein, high fat, high sodium)

11) Try to eat your protein first

Thanks, AGAIN, Muad, B-Natural, Snake and RA.

I am sort of mourning my new knowledge of how to eat right, though. LOL. I was with a friend at the mall yesterday, and she wanted to grab something to eat at the food court, and I was looking around at all the food that wasn't appropriate. LOL.

Everything sounds good, EXCEPT number 2... women do VERY well on bulking phases... you won't get muscle tone like a male unless you're using anabolics of some sort. When women have more lean mass, they not only look better, but have a better metabolism and overall health.

[B-natural]

Welcome to the world of Lifelong Wellness, you'll be taking longer to shop now, makes sure the BF, hubby, etc. (if you have one) is on board for this, otherwise the purpose is diminished and you will always have that chip on your shoulder. My fiancee didn't take to this at first, but is nearly annoying me cuz she looks at EVERY food label, but its cute at the same time.... She came around, but it was a rough start, like I said make sure if theres a someone, that they're on-board

[muad33b]

Originally Posted by janedoe

WOW! Thanks, Muad, for the thorough chunk of information!

No problem.

2) Don't eat high GI/GL carbs outside of PWO and early AM when trying to cut (I don't think I'll EVER be in a 'bulking' phase. One of my biggest fears is to become bulky looking. LOL)

Unless you do juice, or have super genetics, as a woman, you won't really become "bulky"... but when you've got your fat level down, you may consider eating a diet with some carbs in it, and eating more then your maintenance amount to put on some muscle mass all over (which is tougher for women) since that will make is easier to keep the fat off... but believe me, I wouldn't worry about waking up one morning and looking like a guy.

7) Have whey protein w/1 teaspoon of extra virgin olive oil before bed

Yea, that works too, as the fat slows down the digestion of the protein... that being said, I tend to think whole foods (i.e. meat) digest even slower... curious as to what D_ would say to that...

I am sort of mourning my new knowledge of how to eat right, though. LOL. I was with a friend at the mall yesterday, and she wanted to grab something to eat at the food court, and I was looking around at all the food that wasn't appropriate. LOL.

Subway, 6-inch, wheat bread, chicken (double the meat), all the veggies you like, oil/viniger... see lllern's thread on fast food, think he recommends a grilled chicken sandwich w/ no cheese/mayo at Mc'D's... (carefull of salads, as they never have a good dressing, and the chicken's usually crappy quality)... that's for "normal" diets... on a CKD, you gotta carry a shaker w/ protein powder, and a bottle of water! (or order a double whopper, no cheese/mayo/ketch [mustard is usually carb free] and don't eat the bun) or maybe carry unsalted almonds...

[B-natural]

Originally Posted by RisingAgainst

Everything sounds good, EXCEPT number 2... women do VERY well on bulking phases... you won't get muscle tone like a male unless you're using anabolics of some sort. When women have more lean mass, they not only look better, but have a better metabolism and overall health.

I can agree here, this bothers me, as this is what I hear when I personal train women, its not that easy to make mass monsters out of ppl, and this is the worst assumption for women is getting bulky, its in diet and how you train that will make you bulky, keep the weights moderate and the food moderate and you will be fine.

[janedoe]

Originally Posted by B-natural

I can agree here, this bothers me, as this is what I hear when I personal train women, its not that easy to make mass monsters out of ppl, and this is the worst assumption for women is getting bulky, its in diet and how you train that will make you bulky, keep the weights moderate and the food moderate and you will be fine.

I can see why that would bother you, as it assumes that the 'bulk' come easily and without much effort. I guess it would have been better to say that "I prefer being as SMALL as possible", rather than what I wrote in my post.

But as for hubby being on board, he definitely is used to me looking at labels and being somewhat neurotic about what I eat. Back in my skinny days, I ate incredibly poorly, so to him, anything is better.

[B-natural]

Ahhhh I c, and from these pics you have in your reviews I do not see someone I would classify as "bigger" stop STRESSING let the cortisol lower and look in the mirror, I think women need to do some TRUE analyzing rather than bein so damn hard on themselves, God made women to be desirable and loving, not to be negative!

[janedoe]

LOL @ the cortisol comment. :D I think that I have a touch of body dysmorphia, actually, and I do find it difficult to stay positive. Thanks for the encouragment and help, though, as it helps me to keep perspective.

[RisingAgainst]

Originally Posted by janedoe

LOL @ the cortisol comment. :D I think that I have a touch of body dysmorphia, actually, and I do find it difficult to stay positive. Thanks for the encouragment and help, though, as it helps me to keep perspective.

we all have dysmorphia in our own eyes... relax.