To maintain/drop weight...
- Thread starter Brat
- Start date
rubberduckyo
~DaDawg's L'il Sis~
Something like this......
It needs to be tweaked. Just giving you a rough idea....
It needs to be tweaked. Just giving you a rough idea....
rubberduckyo
~DaDawg's L'il Sis~
Bah! It didn't come through. Bugger!
rubberduckyo
~DaDawg's L'il Sis~
Food Name Servings Serving Size Cals Fat Carb Prot
Egg, whole, cooked, hard-boiled cup, choppedtablespoonlarge egg 388 27 3 31
Egg, white only, cooked cupwhiteQuantity not specified 162 0 3 34
Cheese, cottage, creamed, large or small curd cupQuantity not specified 217 9 6 26
Spinach, raw cupbunchleafQuantity not specified 13 0 2 2
Beans, kidney, red, mature seeds, canned cuptablespoon 218 1 40 13
Yam, cooked, boiled, drained, or baked, without salt cup, cubescup cubes 158 0 38 2
Fish oil, menhaden cuptablespoon 123 14 0 0
Rice, brown, long-grain, cooked cup 216 2 45 5
MORI-NU, Tofu, silken, firm slice 156 7 6 17
Totals 1651 59 142 131
Here's the copy and paste....
It's kinda hard to read like that but here's what I've done. I've not increased your caloric intake drastically, only 250 kcals. But what I HAVE done is make your carb sources slower burning. You could probably get away with even more than I've outlined here. These carbs should help make you feel more energized and less like you're on a diet as they'll burn more slowly keeping your metabolism 'fueled'.
I've not even taken into account any whey shakes or protein puddings so there's some extra protein for you as well. I'd like to see you rely on them a little less heavily though as you've not been doing much weight training lately. It's been mostly cardio from what I've read.
I's lastly like to see you add some more weight training back into your workout routine. Muscle burns fat! And stay off that damned scale! Judge by how your clothes fit and what the mirror tells you.
We'll get you through this, Brat, but it's gonna take a concentrated effort on your part. No more excuses, Missy. Let's get cracking!
Egg, whole, cooked, hard-boiled cup, choppedtablespoonlarge egg 388 27 3 31
Egg, white only, cooked cupwhiteQuantity not specified 162 0 3 34
Cheese, cottage, creamed, large or small curd cupQuantity not specified 217 9 6 26
Spinach, raw cupbunchleafQuantity not specified 13 0 2 2
Beans, kidney, red, mature seeds, canned cuptablespoon 218 1 40 13
Yam, cooked, boiled, drained, or baked, without salt cup, cubescup cubes 158 0 38 2
Fish oil, menhaden cuptablespoon 123 14 0 0
Rice, brown, long-grain, cooked cup 216 2 45 5
MORI-NU, Tofu, silken, firm slice 156 7 6 17
Totals 1651 59 142 131
Here's the copy and paste....
It's kinda hard to read like that but here's what I've done. I've not increased your caloric intake drastically, only 250 kcals. But what I HAVE done is make your carb sources slower burning. You could probably get away with even more than I've outlined here. These carbs should help make you feel more energized and less like you're on a diet as they'll burn more slowly keeping your metabolism 'fueled'.
I've not even taken into account any whey shakes or protein puddings so there's some extra protein for you as well. I'd like to see you rely on them a little less heavily though as you've not been doing much weight training lately. It's been mostly cardio from what I've read.
I's lastly like to see you add some more weight training back into your workout routine. Muscle burns fat! And stay off that damned scale! Judge by how your clothes fit and what the mirror tells you.
We'll get you through this, Brat, but it's gonna take a concentrated effort on your part. No more excuses, Missy. Let's get cracking!
Last edited:
Brat
PiNCHe GRiNGa!
Is it my fruit that's the junk carbs?? Should I not use milk when I make a shake??rubberduckyo said:Get the "junk carbs" out. Replace them with sweet potatoes, brown rice, beans....I'll bet you crave sweets less.I'm not saying to go completely low carb, but make sure the ones you ingest have the biggest bang for the buck. They'll stick ith you longer. Hence the sf jello for those moments of wanting something sweet.
Haha...music to my ears...rubberduckyo said:
Okay...I'll try and work something new out and see what you think...Seriously though...I don't think I could eat more spinach...that was on that stupid diet, too...blah...I understand that you are doing the best you know how and having a hard time to get results. I'm more than happy to help you out. I can be frustrating to say the least to learn new eating habits. Hugs to ya, Chickie!
Brat
PiNCHe GRiNGa!
rubberduckyo said:Food Name Servings Serving Size Cals Fat Carb Prot
Egg, whole, cooked, hard-boiled cup, choppedtablespoonlarge egg 388 27 3 31
Egg, white only, cooked cupwhiteQuantity not specified 162 0 3 34
Cheese, cottage, creamed, large or small curd cupQuantity not specified 217 9 6 26
Spinach, raw cupbunchleafQuantity not specified 13 0 2 2
Beans, kidney, red, mature seeds, canned cuptablespoon 218 1 40 13
Yam, cooked, boiled, drained, or baked, without salt cup, cubescup cubes 158 0 38 2
Fish oil, menhaden cuptablespoon 123 14 0 0
Rice, brown, long-grain, cooked cup 216 2 45 5
MORI-NU, Tofu, silken, firm slice 156 7 6 17
Totals 1651 59 142 131
Here's the copy and paste....
It's kinda hard to read like that but here's what I've done. I've not increased your caloric intake drastically, only 250 kcals. But what I HAVE done is make your carb sources slower burning. You could probably get away with even more than I've outlined here. These carbs should help make you feel more energized and less like you're on a diet as they'll burn more slowly keeping your metabolism 'fueled'.
I've not even taken into account any whey shakes or protein puddings so there's some extra protein for you as well. I'd like to see you rely on them a little less heavily though as you've not been doing much weight training lately. It's been mostly cardio from what I've read.
I's lastly like to see you add some more weight training back into your workout routine. Muscle burns fat! And stay off that damned scale! Judge by how your clothes fit and what the mirror tells you.
We'll get you through this, Brat, but it's gonna take a concentrated effort on your part. No more excuses, Missy. Let's get cracking!
I weight train 3-4 days a week, only upperbody though (Back/Biceps/Forearms/Calves one day, Chest/Triceps/Shoulders/Traps another)...I know, I know...But seriously, when my legs touch weights, they grow and that's the last part of my body I need growin' right now...Running has leaned out my legs (I can see definition!!)...I kinda actually hafta stay on the scale since that's part of the whole equation...Trust me, I am not happy with what this has done to me (Can we say "eating disorder"??) but at the same time, I this is something I want more than anything...Once I get in, this shouldn't be a big deal...It's just getting in that's frustrating me...blah...stupid Army...
rubberduckyo
~DaDawg's L'il Sis~
Yep. Drop the fruit. 'Cept for the beans of course.ArmyBrat97b said:
Milk is fine with your shake and actually bumps your protein which is good so adjust accordingly.I worked it out for ya. See what you think.ArmyBrat97b said:
rubberduckyo
~DaDawg's L'il Sis~
Girl! You are frustrating the hell out of me!ArmyBrat97b said:I weight train 3-4 days a week, only upperbody though (Back/Biceps/Forearms/Calves one day, Chest/Triceps/Shoulders/Traps another)...I know, I know...But seriously, when my legs touch weights, they grow and that's the last part of my body I need growin' right now...Running has leaned out my legs (I can see definition!!)...I kinda actually hafta stay on the scale since that's part of the whole equation...Trust me, I am not happy with what this has done to me (Can we say "eating disorder"??) but at the same time, I this is something I want more than anything...Once I get in, this shouldn't be a big deal...It's just getting in that's frustrating me...blah...stupid Army...
Is what you're doing now working for ya? You either want help or you don't. Quit making excuses.
rubberduckyo
~DaDawg's L'il Sis~
No need to be sorry. You need to knock it off and listen!ArmyBrat97b said:Sorry!!!
You have far more resources on one board than the average 'Subway Jerod'. You know what needs to be done and asked for my help and I've given it!
You need to stop making excuses and looking for 'theories' as to why your diet has failed you and accept the fact that your diet is shit and needs to be changed!
I want to see you suceed but I feel like I'm screaming into the wind with you!
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