Just 1 Fat Chick on a Diet

For the people who were a part of the below-mentioned thread…You are all sickening…this is not what this site is for and you are all useless individuals for using someone else’s life for your kicks, whether they are motivated to make a change or not is on them and you are all pathetic for maliciously prompting their space as a means for your amusement and voting for this poor guy at his expense. I hope all of you choke on a chunk of whey that wasnt mixed well enough in your shake!!!

Dont like what I have to say then bring it on…Cause I’m not afraid of anything or hurt by anyone who has no decency…You are all wasting your time on this site..cause no one is here to be a part of your fan club..this site is for motivation no ego-trippin.

 stupid ****ers…

http://forum.bodybuilding.com/showthread.php?t=116963241

 

Sorry to my friends…but nothing hurts me worse than seeing people act like a bunch of children!

WEIGHT: 170 lbs

height 5′4

AGE: 24
ACTIVITY LEVEL:
LOW -Moderately active

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CALORIES ON LOW ACTIVITY DAYS 1300-1500

(days where you get no workout in. Even small workouts where you’re really not pushing..try and stay in this range..light

strength training or < 30 min cardio)

 

CALORIES ON WORKOUT DAYS 1500-1800
(strength training heavy or +30 min cardio)

AVERAGE CALORIES 1500

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ABOUT MACRONUTRIENT RATIOS

Your macronutrient ratios are how you are going to balance out your diet simply put. A diet high in healthy fats, and lower

in carbs….(according to my trainer) is going to do something very special..your body burns carbs first, then fat, then

protein…If you limit your intake of carbohydrates (not too much cause you need them for fuel and function) your body will

burn them with your activity and then begin to work on burning off the fat. Once your body begins to start burning fat..you

will see definite changes.

Protein: Great for muscle development and a good percentage of your diet. Most people who weight train suggest between 1 to

1.5 grams of protein per lb of body weight.

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DIET SPECIFICATIONS-PARTIAL FOOD LIST & GUIDELINES
                      
                  PROTEIN:

protein powder is an excellent way to add protein to your diet..expensive but lasts long and is worth it. I use gold standard

chocolate whey, but I’ve heard some good things about other products..stay away from the bars..they’re high in sat fats

calories and carbs, althought detour buzz caramel peanut bars are a good cheat instead of a snickers..tastes the same..Make

sure if you use milk to measure it…1 mug does not equal 1 cup ;op

lean meats..try to stay away from red meats…things like fish (Salmon tilapia halibut to name a few), chicken, tuna, shrimp,

lobster…eggs- hardboiled, fried (in tsp olive oil), scrambled etc..try to use mostly whites and one or two whole eggs for

their healthy fats…
low fat to fat free cheeses and dairy watch out for the sodium increases in shelf products…(to make up for the

taste)…cottage cheese, greek yogurt (high in carbs, but also high in protein)

peanut butter (good mix of fats and protein)…
nuts (keep serving sizes as accurate as possible..they add up on the calories and fat fast..1 oz to a .5 oz is plenty for a

portion size)

beans: great source of protein and an easy add to a meal or a salad..good with some brown rice and some chicken with fat free

sour cream ;op yum
                      
             FATS (primarily monosat some polysat fats):

TOTAL FATS SHOULD EQUAL 50-70g primarily monosaturated fats, rest should be approx 12g polyunsat fat, 12g at MAX from sat

fats and 2 g or less from trans fat

Will be easy to meet your fats for the day, cause they will primarily come from your good proteins IE. fish, nuts, beans,

peanut butter

Also healthy fats:

Oils: Olive oil, flaxseed oil, sunflower oil, canola oil, seasame oil, soybean oil, walnut oil, peanut oil (A TSP or even

HALF is packed with calories and healthy fats, so just use in moderation)

Avocados: Haas Avocados have more good fats then Florida avocados. so try and buy those…(yummy on a salad..with some

chicken and hardboiled egg 1/4-1/2 avocado is a good serving size)

Olives: black olives, green olives, or olive tapenades..I’m not a huge fan..but will eat them from time to time on a salad
Serving (10 olives or 2 tblspns tapenade)

And believe it or not some CHOCOLATES (some) are good for you! Wohoo..Dark or semisweet chocolate chips, shavings or chunks..
IN MODERATION…It says a good serving is 1 1/2 oz..I think thats even a bit much, but I would go for some chocolate covered

cashews (.5 oz) as a good healthy snack..I suggest if you’re a chocoholic like me and once you have one you have to have

20…stay away from this healthy fat..before it becomes an unhealthy one ;op and watch out for carbs on this..

AGAIN Trans Fat: Non-existent as humanely possible ;op under 2 g a day                    Â
 Â Â Â Â 

 CARBOHYDRATES (all cOMPLEX carbohydrates.Try for no exceptions)

SHOULD BE BETWEEN: 80 and 110 g, with an average of approx 90g a day

100% Whole wheat products, fruits, vegetables, sweet potatoes, beans, brown rice, bulgar wheat, . Stay away from labels that

read high fructose corn syrup and things that are white in color really like regular pastas and breads ;op

also read my blog commments from a wee bit back..they are very imformative..some people on Bodyspace have great ideas!! I

linked you at the bottom
                      
          SODIUM

At MOST..you want your sodium below 2300…will be hard..but this is where its important to keep track of anything

shelved…sometimes in products that are "low cal, low carb, low sugar" there is an increase of sodium..sodium also used to

be the only means of preserving foods back in the day and although we have other ways now, a lot of companies still keep

there sodium the same because they dont want to compromise the taste after so long…so just watch out..sodium will make you

BLOAT and hold a lot of water…and is horrible for you health overtime when in excess

                      
           FIBER
Between 25-35 g daily..also going to be difficult due to the cut in carbs, a lot of your carbohydrates are going to contain

your fibers…fibers keep you full for longer and are great for your digestive process in that they get

things…"moving"…if you catch my drift. I try to incorporate fiber into every meal…

 

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               OK CONSOLIDATED BREAK DOWN:
CALORIES: AVERAGE @ 1500

          LOW ACTIVITY DAY 1300-1500
          HIGH ACTIVITY DAYS: 1500-1800

MACRONUTRIENT RATIO: 25 40 35
TOTAL FATS: Average @ 60 g…

low cal/activity days: 50-60
high cal/activity days:  60-70

POLYUNSAT FATS: approx 12 g daily

SAT FATS: less than or equal to 12 g daily

TRANS FATS:(if you MUST) under 2g

MONOUNSAT FATS: primary fat intake-rest of fat grams for day
CARBS: AVERAGE @ 90 g
       low cal/activity days:  @ 80-90g
       high cal/activity days:  @ 90-110g

PROTEIN: AVERAGE @ 150g
         low cal/activity days:  130g
         high cal/activity days: 180g                    
                           
                      
                                    LINKS
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  Some Facts about healthy and unhealthy fats:
 http://www.americanheart.org/presenter.jhtml?identifier=3045789

  MY blog ALWAYS stop in..its usually trying to help motivate and I ask a lot of questions with great responses and answer

some sometimes too lol: http://blog.bodybuilding.com/presidentswife

Read the comments on this specific blog post, because it involves what to watch out for as far as carbohydrates, specifically

commments by Jmorgan… http://blog.bodybuilding.com/presidentswife/2009/05/19/starting-to-track-the-diet-again/#comments

   Great recipe for a fat and fiber rich breakfast cereal with peanut butter and flax (bought at health food store/vitamin

shops) opt for the half serving:
 http://lowcarbdiets.about.com/od/breakfast1/r/flaxpdcereal.htm

   Great Excersize: killer!!! will leave you breathless..I say about 3 sets of 12 is good http://www.youtube.com/watch?

v=9LS3PunC_aE&feature=channel

   My killer abs routine (we did this that day at the gym): http://blog.bodybuilding.com/presidentswife/2009/05/22/my-15-min

-abs-routinei-did-this-for-a-friendhope-its-
helpful/
  
   Where your calories came from: http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php
  
   Where your macronutrient ratios came from: http://www.freedieting.com/tools/nutrient_calculator.htm

   Just an idea of how I eat daily (not always perfect ;op): http://www.sparkpeople.com/mypage_tracker.asp?

id=PRESIDENTSWIFE&dte=6%2F13%2F2009

Good luck…Dont be overwhelmed or feel defeated..you control your body..not the other way around…just use sparkpeople.com for entering all your foods..great way to get things just right…usually I TRY..try being

the key word, to plan ahead..and this way I start my days off right. And it also gives you a food shopping list..based on

what you eat every week

Lots of love and luck

Lori Anne

 

Thank you everyone for your awesome advice. I’m not only using it for my own progress and inspiration but to help people who are close to me who are wanting to make a change…like my bf and one of my close friends :0) I really have done a lot of research on my own, but I wouldnt even have taken this much of an interest or had this much confidence to help others without all of your advice and input accompanied by that of my trainer. The next few blogs will be the advice I give out to friends and the diet plans I set up…adjustments are always welcome! :0)

I’ve been thinking a lot tonight about my life, due to a car accident down the road from my bf’s mother’s house tonight…where a man was ejected from his car…reminded me of a friend of mine who is in the hospital right now, who had an accident and was also ejected from his car through the sunroof and thrown into a wooded area. He is 24 years old….was a beautiful person, cool, collected and kind from the moment you met him. He just had an aura…

 He suffered some pretty intense fracturing of his skull…kind of an understatement. His skull was pretty much gone. Major head injuries….and just recently stopped responding to the pain…its confirmed that he has suffered a fair amount of brain damage. We were all hopeful at first, even though his face was beyond unrecognizable when we first saw him at the hospital. It was heartbreaking, to see someone so young…in such a state. It was something I’d only ever seen before in a movie the amount of damage that was done to his face and head. But at the same time, he was still alive, still respondent in part to the pain and so fragile. We saw his hand and his leg move…it was misguidingly hopeful…although in the back of our minds we knew not to be…There was a lot of pain, and sympathy and fear…and anger…cause he had made a decision to drunk drive and dont this to himself.

Between this accident and reading the news story about the police officer who was paralyzed and brain damaged from being hit by a drunk driver…I really started to think about the situation with Steven (friend in the hospital)…I didnt know him well…but I guess there was still a lot of hurt there from just the thought of losing someone so sweet and with so much more to his life.

Now I am against drunk driving..but I also see the flip side of it, being young and seeing the way people view drunk driving and sometimes the pride or inconvenience of having to be driven somewhere or stay somewhere or pay for a cab…I get it.This may not make sense to most people I kind of feel bad for people who are in these predicaments because of a bad decision, because they are probably suffering as well…and I’ve seen people who I know arent bad people make the same decision time and again…thats not the purpose of my blog to exude anger…its actually gratitude strangely enough that I came to write about

How dare I be ungrateful…for any ache and pain, for any tired, unmotivated day…How dare I not make the most of this body that I have been blessed enough to have…to be able to move every part of me and go for a run or do situps…Its given me a different kind of motivation all together. This body that I am in is the most beautiful priveledge I have and so help me I better spend every single day appreciating every part of it and making it the best I can…and not complaining if my arms are too flabby or dont tone like I want them too..Or that my legs are too fat and have cellulite…I should be grateful that I am fully mobile and have every chance in the world to better my body and to live my life with (reasonably) good health….And that is not a privelege everyone has.

I havent really been feeling phenominal the last couple of days, and not terribly motivated, but I have been doing at least a mile run in 15 minutes every night. I’m supposed to do 30 min of cardio a few times a week…but instead if I did this every night mixed occasionaly with some strength training. Is this ok too?

 So question is..better 30 minutes 3-4 times a week…or 15-20 min everyday?

I’m on a high protein diet and usually drink some whey after I run before bed..I was thinking about going half whey have caesin powder cause I heard that its better for the nighttime for men who are building muscle because its slow reacting….

 Although I do want to build muscle I dont want to slow my nighttime metabolism or anything…is this for me..or not? Should I stick to the whey?

I am 157 lbs, 5′5 1/2 work as a nanny, usually do cardio 5 days a week…strength training 2-4 days a week lately. :/ If I’m going to be honest..Stay pretty active with the kids during the day.

My trainer has me on a 1200-1400 cal diet…I am feeling like this may be too low?

 What is an ideal calorie deficit. I calculated it on jillian michaels and even "sedentary" my 1000 cal deficit is 1200….and my 500 cal deficit is 1336. I consider myself moderately active and there it says 1817 as my 500 cal deficit and 1371 as my 1000 cal deficit…

 I am afraid of slowing my metabolism…

On 1250-1400 calories he also has me high on fat (healthy fats mostly)..@ 75-90 carbs, 145-150g protein and fat at 45-50g…I find myself doing ok, except craving carbs terribly and very hungry lately. Its leading to a lot of binging, which I wasnt doing AT ALL before this drop in calories. I used to get 1600-1900 cal and felt totally stuffed some days. I realize that its not good to be stuffed like this, but even on these calories I was losing more efficiently than the drop..especially since I never cheated!

 If this IS too high a deficit, then how should I increase my fat, carbs and protein efficently to keep the ratios he set?

Normally I’d ask him but he is going through a tough time right now. Advice is appreciated.

 Thank you and Stay Healthy All!

Lori Anne

So in this quest to help my bf reach his goals, I have gotten him to agree to let me organize his diet for one month with a promise that he will workout 3-4 weekly and do 2 days of cardio with me. The cardio he said is no good for putting on mass, cause it burns the calories you use to bulk up? First thing I think is not factual. But I might be wrong, cause I’m still new at this.

Second..he said that he is supposed to get 225 grams of protein a day at a weight of 150 lbs and that he cannot take in more than 36 grams a meal, because its a rule. Which I would like to know more about, cause sometimes I eat up to 70g of protein in one meal

SO HERES MY QUESTION:

Is there too much protein you can take in with one meal. Is there a max amount of protein allowed per meal? Why?

 Help is appreciated as always! :0) Thank you

First off I want to start by saying thank you to everyone who helped me get through this rough time. Though it is not over I am taking your advice and letting myself stop worrying. On the 30th I will know what is going on and I will deal with it then. I have always had a great appreciation for you guys throughout my transformation (in progress) with all of your motivation and support. But your consideration and concern during this hard time in my life gives me an appreciation for you now that is much greater and unable to be put into words. So again all I can say is thank you so much :0)

So I’m back to dieting and excersizing, ( I never REALLY quit), and doing whats best for my body inside and out. I took a late night binge last night, actually an entire cheat day and loved every second of it. I ate every carb I could imagine..probably about 300 carbs lol…most people would freak about this the next day. I’m glad I did it..I needed a break. I feel a little chubby today lol, but amazing. Ready to get my ass back into gear. Although the scale is up 2 lbs again, (160) so is my morale…so I’m guessing I’ll lose three within the next day or two ;op.

On to another  IMPORTANT SUBJECT:

My bf..who I love dearly is terribly down in the dumps about himself, since we went out to a party last night and his friend’s gf who he hasnt seen in a bit said a very careless line to him: "Kevin, you used to be big right? Like REALLY big..I remember you being like jacked? Thats ok Nicky’s weight goes up and down too. Right now he’s REALLY up…."

I could tell immediately by his response he was feeling really upset and insecure by that, though he’d try to never show it. But his voice actually cracked when he responded. Problem is…when he was "jacked" he was on steroids…before he met me…I REFUSE to let him do that again. If he does it’s without my approval. Its a short-term solution that does the opposite thing is should. Jeopardizes your health when you could be vastly improving it with the same LONG-TERM results. But he refuses to listen to me right now, saying that he will never be big again like that, without it.

Now his frame is relatively lean…its his genetics, which I love, cause I think lean muscle is super sexy…While I DONT think he can look like a US body builder… I do think he could make some serious improvement if he just adjusted his diet. Which he scoffs at everytime I say it. He’s like "just cause you got a trainer for 15 min a day…you think your some nutrition and excersize expert"..Well I certainly dont, but I know there are guys who buff up naturally…and I’d like to know how they did it. I REALLY want to help him get to a point where hes happy…and HEALTHY more importantly. Any tips or advice? Am I wrong?

 Currently he works out every other day and is not easy on himself as far as I can tell. But what more can I do to help? Any excersize suggestions…diet suggestions…anything welcome…He’d never make a bodyspace, cause he very obviously doesnt like to be told what to do lol..but if it comes from me, maybe I can help him get to his goals.

 

Thank you guys! :0)

I honestly just cant take anymore right now…I’m so stressed…I just need a break from everything…This anxiety is killing me.