To maintain/drop weight...

[Brat]

Hey y'all...I go down to MEPS in 20 days (17 Sep. 05) and I either have to stay where I'm with my weight/measurements or drop a coupla pounds (in other words, I'm good to go, but it wouldn't hurt to drop some weight as a 'cushion', ya know?)...I just wanted to run something past y'all to see if it would work...I want to maintain as much muscle as I have...

Pre-run/workout: Banana (100 cal.)

Post-workout/breakfast: Whey shake w/psyllium fiber, ½ oatmeal (w/sugar-free jam, wheat germ, and flax meal), cantaloupe (350 cal.)

Lunch: Salad, 1 c. FF cottage cheese, peach (300 cal.)

Afternoon snack (if hungry): Sugar-free pudding (with micellar protein), apple (200 cal.)

Dinner: Broccoli, sweet potato, micellar shake w/skim milk (350 cal.)

= Approx. 1450 calories

According to the Harris-Benedict formula, I need about 2400 cal. for maintanence...Do you think that's too much of a cut for 20 days??

Caloric values are approximate as I don't have all my nutritional info right in front of me...I don't do very well on higher protein diets, so that's why it looks like the protein might be lagging...I'm also a vegetarian...

I do cardio every day for at least an hour, including at least a 2-mile run...I rollerblade 10 miles, and use the elliptical or stationary bike for 30 minutes...Weight train 3-4 times a week, depending on how motivated I feel after my run...Thing about the military is they emphasize endurance over sheer strength, so I've kinda lost some moto for lifting lately because I feel like it'll hinder my progress...I know Imma get my ass chewed, but at least it'll be chewed by people that know what they're talking about, eh?? I actually had a recruiter tell me to eat as much rice as I wanted, as long as I washed it before because washing it rinses away the starch...WTF!?!?

 

[ectomorph]

I wouldn't think that you're gonna lose that much weight in 20 days, except for maybe water. Don't deplete yourself right before going into weeks of endurance training. Go as carbed up and hydrated as possible!! And don't forget to wash that rice!

 

[Brat]

I wouldn't think that you're gonna lose that much weight in 20 days, except for maybe water. Don't deplete yourself right before going into weeks of endurance training. Go as carbed up and hydrated as possible!! And don't forget to wash that rice!

Hopefully I won't be shippin' out until late October/early November...just going to MEPS for an inspect, sign the contract, and raise my right hand...I just wanna make sure I won't put on weight with that "diet"...

Oh damn, I forgot to put in my daily servings of starch-less rice...

 

[ectomorph]

Oh, well then... No I doubt you'll put on weight @ 1300 cals a day!

 

[Brat]

Oh, well then... No I doubt you'll put on weight @ 1300 cals a day!

Hush...I said they were approximates...hehe...I'm paranoid...The last thing I want is to get down there and have them tell me I'm fat again...I just have a lot of "badunkadunk"...heh...that's what some guy down there told me the last time I went down there and they measured my hips too big (And yes, they actually did mismeasure...off by 4" according to another MEPS's measurements)..."Well, screw the Army, I like your badunkadunk!"

 

[ectomorph]

Ok, well I'll tell you if you're fat or not. Just post full body shots and lets have a look...

 

[Brat]

Ok, well I'll tell you if you're fat or not. Just post full body shots and lets have a look...

Haha...I actually don't have any...I should take some...the ones I have are older and I have more definition now than I did then...especially in my legs...hehe...I'm still amazed with my leg definition...It's not great, but it's there! =)

 

[ectomorph]

I should take some...hehe...I'm still amazed with my leg definition...

waiting.........

 

[rubberduckyo]

Are you trying to maintain or lose?

IMO too many simple sugars in there and not enough protein. 1450 kcals of quickly spent fuel. You must be exhausted by the end of the day.

 

[Brat]

Are you trying to maintain or lose?

IMO too many simple sugars in there and not enough protein. 1450 kcals of quickly spent fuel. You must be exhausted by the end of the day.

I'm good where I'm at weight-wise right now, but if I lose I wouldn't complain...I mean, I'd like to drop about 10 more pounds, but I'm not going to stress over it because I know that doing so will get me nowhere...

I don't do very well on higher protein diets...I always put weight on when I do, that's why I'm even kind of hesitant to have two shakes a day...And being a vegetarian doesn't help much either...A lot of my protein choices (like cottage cheese and soy burgers) have a crapload of sodium, which I'm trying to watch so I don't retain water right now...I try to eat as much unprocessed, fresh foods as possible...I have a really bad sweet tooth, which is why I try to include as much fruit as possible so I don't go crazy on something I shouldn't be eating...I just get really paranoid when I actually eat...heh...

 

[rubberduckyo]

I'm good where I'm at weight-wise right now, but if I lose I wouldn't complain...I mean, I'd like to drop about 10 more pounds, but I'm not going to stress over it because I know that doing so will get me nowhere...

I don't do very well on higher protein diets...I always put weight on when I do, that's why I'm even kind of hesitant to have two shakes a day...And being a vegetarian doesn't help much either...A lot of my protein choices (like cottage cheese and soy burgers) have a crapload of sodium, which I'm trying to watch so I don't retain water right now...I try to eat as much unprocessed, fresh foods as possible...I have a really bad sweet tooth, which is why I try to include as much fruit as possible so I don't go crazy on something I shouldn't be eating...I just get really paranoid when I actually eat...heh...

Okay....well first off (and this is just my opinion) get the fruit out of your diet. You must crash at least a few times a day (insulin spikes). I understand you're vegetarian but follow me on this one for a minute please.

I don't see any beans in your diet. No spinach. Both good protein sources. Beans are a musical fruit ya know.

Cottage cheese is available in low sodium. Just have to be an informed consumer and look for it.

Not enough fat. You've got some good going on with your flax but overall you've not got nearly enough and that's probably why you've had difficulties in the past with a higher protein/ low carb diet.

At 1450 kcals a day your body is hanging on to every last fat cell it has! You're on a starvation diet. Your body is protecting itself. You wanna know why you have a bodunkadunk? It's your diet. Not your training. You're busting your ass and seeing no results? Do you think you can handle more cardio? Maybe. But it won't make any difference.

I know you're working hard, Brat. I have no doubt that you're busting butt to achieve your goals. Your diet is sabotaging you. So........ let's work on that okay?

 

[Brat]

Okay....well first off (and this is just my opinion) get the fruit out of your diet. You must crash at least a few times a day (insulin spikes). I understand you're vegetarian but follow me on this one for a minute please.

What do I do when I crave sweet stuff then?!

I don't see any beans in your diet. No spinach. Both good protein sources. Beans are a musical fruit ya know.

I used to put beans in my salad, but it seemed like a lot of additional calories...yes...I think 100 calories is a lot...I'm a wreck, I know...

Cottage cheese is available in low sodium. Just have to be an informed consumer and look for it.

I have actually tried very dilligently to find this stuff...Every time I walk into a grocery store, I check for it...I think the only time I actually found it was down in Tennessee...and while I love the state and all, I don't think cottage cheese is worth the 8hr trip, nor would it make it back in a good condition...I'll keep my eyes peeled...I need a Whole Foods or Wild Oats around me!!

Not enough fat. You've got some good going on with your flax but overall you've not got nearly enough and that's probably why you've had difficulties in the past with a higher protein/ low carb diet.

Eggs okay?? I don't think I get a lot of cholesterol in my diet, so I don't think eating a coupla eggs a day would be too bad for me, eh? I try to stay away from nuts and things like peanut butter because it's nothing but trouble for me (love 'em too much!)...Oil in my salad??

At 1450 kcals a day your body is hanging on to every last fat cell it has! You're on a starvation diet. Your body is protecting itself. You wanna know why you have a bodunkadunk? It's your diet. Not your training. You're busting your ass and seeing no results? Do you think you can handle more cardio? Maybe. But it won't make any difference.

I know you're working hard, Brat. I have no doubt that you're busting butt to achieve your goals. Your diet is sabotaging you. So........ let's work on that okay?

I guess I'm paranoid that my metabolism has slowed so much from all the dieting I've been doing since March, so I'm very cautious when it comes to eating...Thanks again Ducky!

 

[montess]

Sounds like some good advice kiddo, I hope you'll listen.

 

[Brat]

Sounds like some good advice kiddo, I hope you'll listen.

Trying! I just went and hard-boiled a dozen eggs...

 

[montess]

uhem, I don't see the ice cream you ate in there anywhere, but the good thing is I took out all the cals for you.

 

[Brat]

uhem, I don't see the ice cream you ate in there anywhere, but the good thing is I took out all the cals for you.

I only allow myself ice cream with you!! And yeah...you take the calories away...=P

 

[rubberduckyo]

What do I do when I crave sweet stuff then?!

Okay. So let's attack this realistically. Some sf jello maybe? Just enough to give your sweet tooth what it wants (sorry. I don't have a sweet tooth so I'm just surmising what may help)

I used to put beans in my salad, but it seemed like a lot of additional calories...yes...I think 100 calories is a lot...I'm a wreck, I know...

You're going to have to get over this mindset, chica. 100 calories of slowly digested carb and protein is ten times better than 50 of kcals digested in an half hour resulting in an insulin spike and hunger!

I have actually tried very dilligently to find this stuff...Every time I walk into a grocery store, I check for it...I think the only time I actually found it was down in Tennessee...and while I love the state and all, I don't think cottage cheese is worth the 8hr trip, nor would it make it back in a good condition...I'll keep my eyes peeled...I need a Whole Foods or Wild Oats around me!!

So screw it! If cottage cheese is the most of your worries then you're coasting! I eat 1 cup of the full fat a day on a maintenance diet! You're over analysing. You're not eating enough as it is and definately not getting enough fat so leave it in!

Eggs okay?? I don't think I get a lot of cholesterol in my diet, so I don't think eating a coupla eggs a day would be too bad for me, eh? I try to stay away from nuts and things like peanut butter because it's nothing but trouble for me (love 'em too much!)...Oil in my salad??

A couple? Try 8 or 10 whites and a few yolks added in. You do NOT have enough protein in there. You can get the whites in a carton at the store. Myself, I like whole eggs. You could benefit from a few more as well with your vegan diet. Honey, you're not eating enough. Get over your fear of calories.

I guess I'm paranoid that my metabolism has slowed so much from all the dieting I've been doing since March, so I'm very cautious when it comes to eating...Thanks again Ducky!

Your metabolism has slowed down because you've starved yourself. Exactly what I've warned you of before. So let's put together a diet plan for you that'll help you move forward with your goals.

 

[montess]

Your metabolism has slowed down because you've starved yourself. Exactly what I've warned you of before. So let's put together a diet plan for you that'll help you move forward with your goals.

Ducky this is what I've been trying to tell her, hopefully she'll listen to you. You know how stubborn women can be. haha Good luck with it brat, I'm sure Ducky can help you set up an awesome diet.

 

[Brat]

Okay. So let's attack this realistically. Some sf jello maybe? Just enough to give your sweet tooth what it wants (sorry. I don't have a sweet tooth so I'm just surmising what may help)

Yeah, I have boxes of SF jello laying around...and SF popsicles...But when I crave foods, it's always sweet foods...not salty ones...One of the (many) dietary theories out there are about the metabolism types (protein/fat efficient, carb efficient, and dual)...Sweet cravings signal a carb efficient metabolism...Again, total theory...but it might help explain part of why I don't do as well on a high-protein diet as other people do...Aside from that crash diet, any success has been with just a balanced diet of moderate carbs/protein, and lower fat......I hate dieting

You're going to have to get over this mindset, chica. 100 calories of slowly digested carb and protein is ten times better than 50 of kcals digested in an half hour resulting in an insulin spike and hunger!

Yes ma'am...hard mindset to get over...

So screw it! If cottage cheese is the most of your worries then you're coasting! I eat 1 cup of the full fat a day on a maintenance diet! You're over analysing. You're not eating enough as it is and definately not getting enough fat so leave it in!

Yeah, that is my left-brained personality coming out...I have been known to sit down with a pad of paper and analyze the nutritional contents of every little detail of my diet...I read too much shit...It doesn't help, especially when some of the shit is conflicting...

A couple? Try 8 or 10 whites and a few yolks added in. You do NOT have enough protein in there. You can get the whites in a carton at the store. Myself, I like whole eggs. You could benefit from a few more as well with your vegan diet. Honey, you're not eating enough. Get over your fear of calories.

I prefer whole eggs myself...Part of it is out of convenience...I can cook up a bunch of hard-boiled eggs for the week and they're ready whenever I need 'em...How many eggs/day would you say are too many??

Your metabolism has slowed down because you've starved yourself. Exactly what I've warned you of before. So let's put together a diet plan for you that'll help you move forward with your goals.

I hafta be careful though for the next 19 days...Make sure my weight is okay and everything...after that, and until I ship out, I need a good diet that'll help me train hardcore for Basic...It's such a touch and go thing with me...li'l things can make me gain and lose...And then the overanalyzing comes into play...I'll sit down and look over what I ate and the macronutrient content of it all...

I just wanna curl up and cry!!

 

[rubberduckyo]

Yeah, I have boxes of SF jello laying around...and SF popsicles...But when I crave foods, it's always sweet foods...not salty ones...One of the (many) dietary theories out there are about the metabolism types (protein/fat efficient, carb efficient, and dual)...Sweet cravings signal a carb efficient metabolism...Again, total theory...but it might help explain part of why I don't do as well on a high-protein diet as other people do...Aside from that crash diet, any success has been with just a balanced diet of moderate carbs/protein, and lower fat......I hate dieting

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.

Yes ma'am...hard mindset to get over...

That's a personal mindset, hun. It's something you need to get over for yourself. Trust me when I say you'll feel so much better when you do.

Yeah, that is my left-brained personality coming out...I have been known to sit down with a pad of paper and analyze the nutritional contents of every little detail of my diet...I read too much shit...It doesn't help, especially when some of the shit is conflicting...

Again....do you want to eat like this the rest of your life? You're over analysing! Eating is a simple everyday thing!

I prefer whole eggs myself...Part of it is out of convenience...I can cook up a bunch of hard-boiled eggs for the week and they're ready whenever I need 'em...How many eggs/day would you say are too many??

I eat 3-5 whole eggs a day on a maintenance diet. Since you're vegetarian I would think 5 whole eggs plus 5 whites is resonable for you.

I hafta be careful though for the next 19 days...Make sure my weight is okay and everything...after that, and until I ship out, I need a good diet that'll help me train hardcore for Basic...It's such a touch and go thing with me...li'l things can make me gain and lose...And then the overanalyzing comes into play...I'll sit down and look over what I ate and the macronutrient content of it all...

Plug it all into fitday.com and lemme know the macros of what you come up with. I'm not recommending any drastic changes at this point for you given your pending enlistment. But damn, girl! You need to eat more!

I just wanna curl up and cry!!

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! Together we'll make a machine out of ya!