Protein for women?

swanso5 · Post by **swanso5** » Wed Oct 11, 2006 11:55 pm

just trying to get more cash out of you...creatine is good but i don't think we need it for our goals...the wt you use should be relative to you and you only...what's heavy for me might be light for you so there's no telling...just make sure that the wt is causing you to fail (i.e can't do anymore reps) in the rep range given on the last set...

sample - aiming for 3 sets of 10 @ 100pds

set 1 - 10 reps but could've done 12
set 2 - 10 reps but couldn't do 11
set 3 - 8 reps and no more

here you would continue with 100pds until you got 10 reps on the 3rd set but keeping "reps in the tank" for the other sets once at 10...once 3 x 10 is reached than increase 2.5 - 5pds and continue

Suzy · Post by **Suzy** » Thu Oct 12, 2006 7:09 am

rite now i do till i'm fatigue, but also another question if more wgts and less reps better then less wgts and more reps ?? I do the latter but wondering if i should switch.
wvgirl64 - i'm off to florida next week on holiday so i'll get the scale there.

swanso5 · Post by **swanso5** » Fri Oct 13, 2006 12:39 am

if looking for strengtht than go for low wt and low reps...if going for muscle than mod wt and mod reps (8 - 15)...if going for fat loss do the same as muscle building but with shorter rest and a little less cal's or add some cardio

sameey70 · Post by **sameey70** » Fri Oct 13, 2006 12:11 pm

swanso5 wrote:strictly no carbs before bed!!! try protein powder with water or 100ml skim milk with peanut butter in in would be ideal

Milk has 12gm of carbohydrate per 8oz FYI. There is absolutely no reason not to have carbohydrates before bed. If the body needs the fuel, it will be used and not stored as fat.....as long as those calories are not beyond what your body needs.

swanso5 · Post by **swanso5** » Sun Oct 15, 2006 5:09 pm

your quaota of carbs should already have been reached before bed...although it's basically cals vs cals out, to put your self "in the best position to lose fat" the no carbs before bed is valid i think

wvgirl64 · Post by **wvgirl64** » Mon Oct 23, 2006 6:49 pm

Well I think I have this maintenance thing down. Weighed tonight: 119.4 lbs, 23.5% BF. That's pretty much the numbers I had 4 weeks ago. I took last week off, due to that woman thing, didn't work out for 5 days straight. diet was intact though. Saturday & Sunday, weights; today - 30 min cardio;
I keep thinking that I don't have enough cardio in routine. Sometimes it's only once or twice a week - and then for only 30 minutes.
Suzy, how are you doing?
Oh, started taking Tonalin CLA on Saturday. I know, it's probably a waste of money, but I had to try.

wvgirl64 · Post by **wvgirl64** » Mon Oct 23, 2006 7:46 pm

Here's diet by the way, this is what I had today:
Breakfast - this is the same every day
1/4 c oatmeal with 1/2 scoop pro powder
blueberries, chopped apple, 1 TB flax seed, 1 packet Splenda, cinnamon, couple spoonfuls of Kashi Crunch cereal
1/2 light Eng Muffin with 1 TB Natural Peanut Butter

Snack - sometimes I'll do tuna and veggies
1/2 c fat free vanilla yogurt with spoonful of Kashi Crunch cereal and 1/2 scoop pro powder

Lunch
6" Subway sub - turkey and ham, swiss, veggies w/ fat free honey mustard
Baked Lays chips
(usually this is chicken or tuna with veggies or a salad with chicken or tuna)

Snack
Tuna, broccoli

Dinner
Salad with chicken, light Raspberry vinegrette dressing
1/4 c lo fat cottage cheese

swanso5 · Post by **swanso5** » Tue Oct 24, 2006 9:45 pm

everybody should look at that diet plan it's almost perfect...good girl...it's a wonder what a bit of effort and planning can do

wvgirl64 · Post by **wvgirl64** » Wed Oct 25, 2006 8:00 pm

Whew! I was worried you were going to tell me to change breakfast.
I LOVE breakfast. Sometimes at night when I want a snack, I tell myself to just hang in there til morning.
Thanks Swanso!

sameey70 · Post by **sameey70** » Wed Oct 25, 2006 9:37 pm

Hey there,

I would recommend more low fat dairy and fruit.

wvgirl64 · Post by **wvgirl64** » Thu Oct 26, 2006 6:08 pm

Forgot to mention that I have a good cup of skim milk with breakfast.
Some nights after workout, I have a protein shake made with 4 oz skim milk also. Today I had 1/2 apple with morning snack and the other half as lunch dessert. I try to keep that stuff on the a.m. side.
Trying something different now with workouts - I used to workout as soon as I got home from work 6 pm, then dinner. Feeling bad that family eats dinner later because of me. Now trying dinner first and then a later workout, followed by a pro shake.
We'll see how it goes. I did this last night and was really deeply asleep when the alarm went off. Can't go to sleep any earlier, even if I try and can't sleep any later or be late for work.

Suzy · Post by **Suzy** » Wed Nov 01, 2006 1:16 pm

Hi all.. i'm back home from holiday and I was gud

eat pretty healthy all 10 days !! I'm proud

I also got the scale but shipped it back with some other stuff so dont have it as yet - maybe in 3 wks time.
Very gud meal plan wvgirl64, I wish I could eat many smaller meals, I eat 3 meals a day. I workout in the morning before work - fits better for schedule and I have more engery then, but evening after work I'm mackered !!
Typical meal plan for me is ->

B'fast - 2 boiled eggs, 3 Rivita cispbread, green tea, banana, orange, 5 prunes. On workout days it's 2 Weetabix cereal w/skim milk before workout and pro shake ( 1 scoop )with 2 scoops oatmeal/barley and 1 scoop flaxseed, tsbl. honey
During the day I drink lots of water and green tea
Lunch - baked chicken breast, veggies ( broccoli, strng beans, carrots etc. a variety ), green salad with oil/vinegar dressing
Dinner - on non-workout days, pro shake as above, on workout days it's usually baked beans or tuna and 3/4 Rivita crispbread.
Advise on how I can adjust if it's not gud.
I'm currently 117lbs and b/f is 21%. I want to maintain the weight but decrease the b/f.
I also only do once/twice cardio and also for ~ 30/40 mins. and i dont think that's enuff

wvgirl64 - what is Tonalin CLA ??

wvgirl64 · Post by **wvgirl64** » Thu Nov 02, 2006 9:31 am

Suzy
CLA - conjugated linoleic acid (i don't think i spelled that right

)
Basically good fat. From what I read, we used to get what we needed in our diets because we ate more red meat from grain fed cows, the source of CLA. However, now we eat less red meat (or none) and what we do eat comes from cows that are fed antibiotics and cardboard at times.
Supposed to help you lose or maintain lean muscle mass and hold onto less fat. We'll see.
As far as your diet, do you have cheat meals/days?
I think I need more cardio, but I want to do the right kind. I like interval work, sprints and hope to take a class like kickboxing when our new wellness center opens up in a couple months. Been thinking about getting a hip/hop type DVD to mix things up. I won't skimp on weights though. Thinking of doing rotation of lighter weights/more reps/sets with heavier weights/less reps/sets.

Suzy · Post by **Suzy** » Thu Nov 02, 2006 3:14 pm

Ah-ha ..come to think of it I do recall seeing that CLA in the drug store and wondered if I should try it - the ole memory failing me on that one !!

Yes I do habve a cheat day tho it's not too much of a cheat - it's usually Sundays, but because I'm so used to not eating anything 'bad' I'm finding it hard to have that cheat day - makes sense ??? Like the 'bad' food don't taste gud anymore - makes sense ??

Hey I too was also thinking of kickboxing - they have classes at the gym I go to - maybe I'll try it and see.

I want to keep steadily icrease weights - want some muscle and I am starting to look defined but want more - darn I'm hooked !!!

swanso5 · Post by **swanso5** » Thu Nov 02, 2006 11:32 pm

suzy - yopu need to find time for 2 extra meals...start small say a tin of tuna or something and gradually add some fruit or veg/salad

wv - the high reps approach is very good...it is for a change for a small time frams maybe but nothing longer...maybe alternate high and low rep/set days if still doing full body workouts

Protein for women?

hanging in there

diet