I'm starving... I wonder why? I've eaten a decent amount of food today & it's only 5pm.
8:30AM
4 eggwhite omelet
1 tomato, grilled
1 cup steamed silverbeet
WORKOUT - DAY 1: UPPER, CORE, CARDIO **see above**
12PM
Apple
20g low fat cheese
2:30PM
100g chicken breast
1/2 cup wholemeal pasta
2 cups steamed mushrooms, zucchini & silverbeet
4PM
20g raw cashews
1 cup steamed broccoli
And now it's only just after 5pm and I'm starving hungry - why?
I'm having dinner at 6:30pm, but I know it's not good to be hungry. What can I do??
The kind of things I eat. Suggestions welcomed!
Moderators: Boss Man, cassiegose
I ate a couple of tablespoons of cottage cheese at about 5:30pm.
At 6:30pm I ate about 2 cups cabbage, zucchini & mushrooms, and 100g poached chicken.
I had a glass of milk at 8:30pm too
But I don't think I ate enough today, because at a couple of points I was too hungry. I'm not sure what's lacking though... Any suggestions now that you can see workout as well?
Ta!
At 6:30pm I ate about 2 cups cabbage, zucchini & mushrooms, and 100g poached chicken.
I had a glass of milk at 8:30pm too
But I don't think I ate enough today, because at a couple of points I was too hungry. I'm not sure what's lacking though... Any suggestions now that you can see workout as well?
Ta!
- there's a vitaminme in the city...crn of little bourke and elizabeth i think...or little collins and bourke...1 of them...they always have cheap stuff...there's aslo one in chapel st if that's easier to get to
- the problem with sugary boosts before training is that for the first half of your session your up and atém but once the effect wears off ands your blood sugar drops, the second half can be very lathergic like...solid protein and veggies does me...if you've fed yourself reguarly throughout the day you should have energy at all times anyway
- yoghurt has more sugar then protein in it, i wouldn't
- up the veggies at all the other mrals i'd say as they'll fill you up so you're less likely to eat something you shouldn't at the wrong time
- training shouldn't really take long either...60mins tops, ecpsecially with lowish cals
- nuts are fine but they are packed with cal's so keep portions down (10 at a time maybe)
- in all honestly i'd have clients do 3 of those exercises
- you're starving as your metabolism is improving...that is exactly what you want...once metabolism is where it should be, you'll never need to "diet" again as you'll be a fat burning machine...this is why cal's is silly
www.uponlinetraining.com
- the problem with sugary boosts before training is that for the first half of your session your up and atém but once the effect wears off ands your blood sugar drops, the second half can be very lathergic like...solid protein and veggies does me...if you've fed yourself reguarly throughout the day you should have energy at all times anyway
- yoghurt has more sugar then protein in it, i wouldn't
- up the veggies at all the other mrals i'd say as they'll fill you up so you're less likely to eat something you shouldn't at the wrong time
- training shouldn't really take long either...60mins tops, ecpsecially with lowish cals
- nuts are fine but they are packed with cal's so keep portions down (10 at a time maybe)
- in all honestly i'd have clients do 3 of those exercises
- you're starving as your metabolism is improving...that is exactly what you want...once metabolism is where it should be, you'll never need to "diet" again as you'll be a fat burning machine...this is why cal's is silly
www.uponlinetraining.com
Thanks swanso - still going to add carbs to brekky, as I just don't think that it was enough yesterday to sustain that kind of workout. I don't calorie-count, but I'm pretty sure that cals were way too low yesterday to gain muscle/burn fat.
Rather than do the eggwhites first thing in the morning, I'm going to go back to 1/4 cup oats, 1 apple & a 20g slice of low fat cheddar.
Then I'll have the egg-white omelet with veg as pre-workout meal.
I think the timing of meals was off yesterday, too. I left it too long after workout to get some substantial protein in me, which was just daft.
Aiming to come home & eat some chook, veg & brown rice STRAIGHT after workout this time.
Plus, I'm going into the city to pick up some movie tix today, so I'll check out the VitaminMe while I'm in there.
Rather than do the eggwhites first thing in the morning, I'm going to go back to 1/4 cup oats, 1 apple & a 20g slice of low fat cheddar.
Then I'll have the egg-white omelet with veg as pre-workout meal.
I think the timing of meals was off yesterday, too. I left it too long after workout to get some substantial protein in me, which was just daft.
Aiming to come home & eat some chook, veg & brown rice STRAIGHT after workout this time.
Plus, I'm going into the city to pick up some movie tix today, so I'll check out the VitaminMe while I'm in there.
12/5/9
9AM
- 1 apple
- 1/4 cup oats
- 1 tbsp linseed
- 20g slice lowfat cheese
12PM
- 3 eggwhite omelet
- 1 tomato
- 1 cup spinach & mushrooms
WORKOUT DAY 2 - LOWER, ABS & CARDIO (1.5HRS)
2PM
- 100g chicken
- 1/4 cup brown rice
- 2 cups broccoli, cauliflower, mushroom, spinach
5PM
- 30g raw cashews
7PM
- 100g chicken
- 2 cups cabbage, broccoli, zucchini
the 1/4 cup pf oats definitely made a HUGE difference to energy levels...
Off to see Wolverine tonight & then Star Trek tomorrow - movie mania!
9AM
- 1 apple
- 1/4 cup oats
- 1 tbsp linseed
- 20g slice lowfat cheese
12PM
- 3 eggwhite omelet
- 1 tomato
- 1 cup spinach & mushrooms
WORKOUT DAY 2 - LOWER, ABS & CARDIO (1.5HRS)
2PM
- 100g chicken
- 1/4 cup brown rice
- 2 cups broccoli, cauliflower, mushroom, spinach
5PM
- 30g raw cashews
7PM
- 100g chicken
- 2 cups cabbage, broccoli, zucchini
the 1/4 cup pf oats definitely made a HUGE difference to energy levels...
Off to see Wolverine tonight & then Star Trek tomorrow - movie mania!
I ate two little cadbury favourites last night at the movies (was STARVING hungrry again ???) & had a glass of skim milk before bed.
13/5/9
9AM
- 1/4 cup oats
- 1 tbsp dried fruit (sultanas/apricot/prune/date)
- 1/3 banana
- 1 tbsp linseed
11AM
- 1/2 cup broccoli
- 1 tomato
- 20g cashews
- 20g slice low-fat cheddar
11:30AM WORKOUT - UPPER, ABS, CARDIO (1.5hrs)
2:30PM
- 1 tomato
- 1/2 cup mushroom, capsicum, spring onion
- 60g tinned tuna
- 1/4 cup brown rice
- 1 cup mixed lettuce
5:30PM
- 150g fat-free yoghurt
- 1 apple
7:30PM
- 100g poached chicken
- 2 cups cabbage, carrot, capsicum, onion
- nuoc cham (vietnamese fish sauce-based dipping sauce)
STARTREK TONIGHT!!! AWOO! Can't wait - I'm going with 9 other friends, so it's bound to be a riot... friend Steph usually brings lollies, though, so I'm going to have to be disciplined... \
A side note: body is hurting in places that I didn't know it could hurt. This workout is hard!!!
13/5/9
9AM
- 1/4 cup oats
- 1 tbsp dried fruit (sultanas/apricot/prune/date)
- 1/3 banana
- 1 tbsp linseed
11AM
- 1/2 cup broccoli
- 1 tomato
- 20g cashews
- 20g slice low-fat cheddar
11:30AM WORKOUT - UPPER, ABS, CARDIO (1.5hrs)
2:30PM
- 1 tomato
- 1/2 cup mushroom, capsicum, spring onion
- 60g tinned tuna
- 1/4 cup brown rice
- 1 cup mixed lettuce
5:30PM
- 150g fat-free yoghurt
- 1 apple
7:30PM
- 100g poached chicken
- 2 cups cabbage, carrot, capsicum, onion
- nuoc cham (vietnamese fish sauce-based dipping sauce)
STARTREK TONIGHT!!! AWOO! Can't wait - I'm going with 9 other friends, so it's bound to be a riot... friend Steph usually brings lollies, though, so I'm going to have to be disciplined...
\A side note: body is hurting in places that I didn't know it could hurt. This workout is hard!!!
14/5/9
9:30AM
- 1/4 cup oats
- 1 tbsp sultanas
- 1 tbsp linseed
- 1/2 banana
11:30AM
- 120g fat-free yoghurt
- 1 pear
- 1 tbsp seed&nut mix
2:30PM WORKOUT - LOWER, ABS, CARDIO (1.5HRS)
4:00PM
- 1/4 cup brown rice
- 100g tinned tuna
- 1 tomato
- 1/4 red capsicum
- 1 cup baby spinach
5:30PM
- 20g slice lowfat cheddar
- 20g cashews
- 1 carrot
8PM
- 7 chicken spareribs (cooked in 1 tsp oil)
- 1 cup vietnamese salad
- 1 tsp chopped peanuts
- 1 tsp fried shallots
9:30AM
- 1/4 cup oats
- 1 tbsp sultanas
- 1 tbsp linseed
- 1/2 banana
11:30AM
- 120g fat-free yoghurt
- 1 pear
- 1 tbsp seed&nut mix
2:30PM WORKOUT - LOWER, ABS, CARDIO (1.5HRS)
4:00PM
- 1/4 cup brown rice
- 100g tinned tuna
- 1 tomato
- 1/4 red capsicum
- 1 cup baby spinach
5:30PM
- 20g slice lowfat cheddar
- 20g cashews
- 1 carrot
8PM
- 7 chicken spareribs (cooked in 1 tsp oil)
- 1 cup vietnamese salad
- 1 tsp chopped peanuts
- 1 tsp fried shallots
Yo swanso, if you're around help me out here:
Was reading about Optimum Nutrition 100% Gold Standard & it sounds like a good protein powder to try. When I tried to find it I discovered that it's apparently distributed through EMI Nutrition in Aus, but they don't have details of retailers outside NSW.
Do you know of another low-fat, low sugar whey protein powder that I can get mitts on in Melb - say at VitaminMe - that you'd recommend? I'm not keen on the idea of 100% Whey Protein - it's bound to taste like crap.
Was reading about Optimum Nutrition 100% Gold Standard & it sounds like a good protein powder to try. When I tried to find it I discovered that it's apparently distributed through EMI Nutrition in Aus, but they don't have details of retailers outside NSW.
Do you know of another low-fat, low sugar whey protein powder that I can get mitts on in Melb - say at VitaminMe - that you'd recommend? I'm not keen on the idea of 100% Whey Protein - it's bound to taste like crap.
i just get the biggest tub that i can get for the cheapest price...they'll probably all taste like shit initially but you'll get used to them and they always have different one's on sale...i don't think i've ever had the same brand twice
let me know what you try
www.uponlinetraining.com
let me know what you try
www.uponlinetraining.com
Yo swanso!
So I went into the VitaminMe in the city today & bought a 2kg bag of "Next Generation: MegaPro" 99.9% Glutamine Powder. It's a blend of WPC & WPI, higher concentrate to isolate ratio. It's got 24.5g of protein per 30g scoop (1 serve) & apparently it's a pretty decent powder. Not the cheapest mind you - $69 for the 2kg. But that should last me at least 7 weeks. Haven't tasted it yet. I'm heading off to the meditation camp tomorrow, so I'll give you final verdict when I get back in June.
Argh 10 days without moving (practically)!!! I think I'm only just realising that this might indeed be torturous...
See y'all on the other side.
So I went into the VitaminMe in the city today & bought a 2kg bag of "Next Generation: MegaPro" 99.9% Glutamine Powder. It's a blend of WPC & WPI, higher concentrate to isolate ratio. It's got 24.5g of protein per 30g scoop (1 serve) & apparently it's a pretty decent powder. Not the cheapest mind you - $69 for the 2kg. But that should last me at least 7 weeks. Haven't tasted it yet. I'm heading off to the meditation camp tomorrow, so I'll give you final verdict when I get back in June.
Argh 10 days without moving (practically)!!! I think I'm only just realising that this might indeed be torturous...
See y'all on the other side.
I need to get back on top of diet & exercise. After returning from the meditation camp brain seemed to have shifted into some weird state. I was barely motivated to exercise & I wasn't eating clean. I started to get back on track & then knee gave out. So I caved again & avoided the gym, while eating whatever I felt like. And it shows.
I was starting to develop a really flat stomach & the definition was coming up & I was starting to get a really nice 'V'-shape to waist.
Alas, a few weeks of slacking off can undo all that hard work!
Here's what I ate today. It's NOT NEARLY enough & I need to stop thinking about cutting cals & thinking more along the lines of eating clean...
10am
- 2 eggwhites
- 1 banana
10:30-11:30 BOXING CLASS (half-arsed because of bung knee
)
12pm
- Apple
4pm
- Tinned peach
- 150g yoghurt
5pm
- 100g Coles mexican style tuna
6pm
- 20g slice low-fat cheddar
8pm
- Laksa: prawns, chicken, beans, eggplant, tofu, fishball, beanshoots, coconut laksa broth (NO noodles)
- 1 piece macadamia shortbread
I've got to get back into it. I can't do any decent carsdio on this piece of shit knee - should I reduce cals accordingly? I need to lose this flub that's snuck back on & is obscuring muscle. But the last thing that I want to do is lose precious muscle! I don't want body gobbling them up for fuel!
What should I be doing to diet to get back on track?
I DON'T want to lose weight - just want to lose the flub, ideally. Not being able to do cardio is really screwing me up.
Help guys!
I was starting to develop a really flat stomach & the definition was coming up & I was starting to get a really nice 'V'-shape to waist.
Alas, a few weeks of slacking off can undo all that hard work!
Here's what I ate today. It's NOT NEARLY enough & I need to stop thinking about cutting cals & thinking more along the lines of eating clean...
10am
- 2 eggwhites
- 1 banana
10:30-11:30 BOXING CLASS (half-arsed because of bung knee
)12pm
- Apple
4pm
- Tinned peach
- 150g yoghurt
5pm
- 100g Coles mexican style tuna
6pm
- 20g slice low-fat cheddar
8pm
- Laksa: prawns, chicken, beans, eggplant, tofu, fishball, beanshoots, coconut laksa broth (NO noodles)
- 1 piece macadamia shortbread
I've got to get back into it. I can't do any decent carsdio on this piece of shit knee - should I reduce cals accordingly? I need to lose this flub that's snuck back on & is obscuring muscle. But the last thing that I want to do is lose precious muscle! I don't want body gobbling them up for fuel!
What should I be doing to diet to get back on track?
I DON'T want to lose weight - just want to lose the flub, ideally. Not being able to do cardio is really screwing me up.
Help guys!
I'd keep your calories at around the 1,800 female average on non-workout days, and around 2,00-2,100 on workout days then.
I think you just need to tweak certain diet aspects.
Certainly the Apple on it's own could be bolstered with more protein content.
The Tuna should be moderated to 2-3 times a week for reduction of Mercury consumption.
Fishball? I didn't realise Fish had balls? How do they scratch them when they itch?
Definitely you need to get a grip on that afternoon / early evening eating, as you're eating 3 times in 2 hours. You'll just develop some kind of snacking mentality if you're not careful.
I think you just need to tweak certain diet aspects.
Certainly the Apple on it's own could be bolstered with more protein content.
The Tuna should be moderated to 2-3 times a week for reduction of Mercury consumption.
Fishball? I didn't realise Fish had balls? How do they scratch them when they itch?
Definitely you need to get a grip on that afternoon / early evening eating, as you're eating 3 times in 2 hours. You'll just develop some kind of snacking mentality if you're not careful.
Hilarious Boss!
Today:
9:30am
- 1/3C oats
- 1 eggwhite
- 1/3 banana
- 1/2 punnet strawberries
12:00pm
- 2 whole eggs
- 1 tbsp yoghurt
- 1 gherkin
- 1 tsp capers
- 1 tsp mustard
1.5 HR RESISTANCE WORKOUT - UPPER & CORE
3:00pm
- 1 scoop protein powder
- 1C skim milk
- 2/3 banana
6:00pm
- small handfull candied almonds
8:30pm
- 4 pieces sashimi (no rice)
- 4 pieces california maki
- sago pudding
- dragon fruit
- 1/2 glass sparkling red ( parents bought a house today!
)
Could have left the pudding, but I was honest-to-god peer pressured. family seriously laughed at me because of everyone there I am the one who least needs to change their figure... People don't understand the dedication a good figure takes to maintain.
I've moved back into the family home for a bit while I recover from injury. I've told mum (who usually cooks dinner) that I'm on a pretty strict diet & she seems to be pretty suppportive, so we'll see how it goes from here on in.
No more sweets after dinner! No more unneccesary bad fats! No more stodgy carbs at dinnertime! I want body back - it was looking so good, too!
I can do this. Justifying it to myself is easy until other people expect me to justify myself to them & then I cave because I hate coming across as high-maintenance & precious.
Does anyone else feel that way when people scrutinise your eating habits (i.e., eating clean???)
When you're doing well people just seem to want to bring you down to their level. The only people who really support me are the guys at the gym & you guys. All friends and family seem to want me to be fat & unfit from the way that they react to healthier aspirations. It's lame. If I were overweight I'd get more support. But because I already look healthy, they seem to think that I've reached goal & that's it - no maintenaince required. Yeah right. I'm practically back to square one (apart from the muscle memory) after only 3 short weeks.
SO FRUSTRATING! But at least I know it's achievable now...
Today:
9:30am
- 1/3C oats
- 1 eggwhite
- 1/3 banana
- 1/2 punnet strawberries
12:00pm
- 2 whole eggs
- 1 tbsp yoghurt
- 1 gherkin
- 1 tsp capers
- 1 tsp mustard
1.5 HR RESISTANCE WORKOUT - UPPER & CORE
3:00pm
- 1 scoop protein powder
- 1C skim milk
- 2/3 banana
6:00pm
- small handfull candied almonds
8:30pm
- 4 pieces sashimi (no rice)
- 4 pieces california maki
- sago pudding
- dragon fruit
- 1/2 glass sparkling red ( parents bought a house today!
)Could have left the pudding, but I was honest-to-god peer pressured. family seriously laughed at me because of everyone there I am the one who least needs to change their figure... People don't understand the dedication a good figure takes to maintain.
I've moved back into the family home for a bit while I recover from injury. I've told mum (who usually cooks dinner) that I'm on a pretty strict diet & she seems to be pretty suppportive, so we'll see how it goes from here on in.
No more sweets after dinner! No more unneccesary bad fats! No more stodgy carbs at dinnertime! I want body back - it was looking so good, too!
I can do this. Justifying it to myself is easy until other people expect me to justify myself to them & then I cave because I hate coming across as high-maintenance & precious.
Does anyone else feel that way when people scrutinise your eating habits (i.e., eating clean???)
When you're doing well people just seem to want to bring you down to their level. The only people who really support me are the guys at the gym & you guys. All friends and family seem to want me to be fat & unfit from the way that they react to healthier aspirations. It's lame. If I were overweight I'd get more support. But because I already look healthy, they seem to think that I've reached goal & that's it - no maintenaince required. Yeah right. I'm practically back to square one (apart from the muscle memory) after only 3 short weeks.
SO FRUSTRATING! But at least I know it's achievable now...