Replies to This Discussion

Permalink Reply by Michael Elias on January 27, 2009 at 10:08am

Hi Elsa,

It's important to remember that changing your body is a process and that it takes more than three weeks to truly change your body composition and to get your metabolism fired up again. If you've been eating two meals per day for a significant amount of time, then your metabolism is likely significantly arificially lowered and it will take some time to get it going. The good news is, that by starting the process of learning to eat right, you are on the right track to making the changes you want to make.

In addition to the number of meals per day, the frequency, macronutrient ratios ( % carbs, protein, and fat ), and actual foods you are eating also play a large role in determining what changes will take place in your body. Furthermore, exercise plays a very big role in determining the changes you will see. Increasing the number of meals per day is a great start, but you also have to be eating the right foods at the right times of the day, and also timing your nutrition intake so that it supports your training, both pre and post workout. Eating the right foods at the right times ensures that the nutrients you take in are going to important and beneficial functions such as building and repairing muscle tissue, and fueling your daily activities, instead of being stored as fat. When you increase your calories it's important to make sure your calories are going where you want them to go.

Please send me an email with your current diet and training program and I'll see if there are some areas where you can improve to speed up your progress.

Michael

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Permalink Reply by Elsa on January 28, 2009 at 12:52am

Hi Michael,

Thank you for the reply. I will appreciate your feedback on my program. The eating plan states that I need to eat that 5-6 meals a day, but it is a bit of a struggle. In other words, I am still not consuming the total amount of calories I have to a day. I also drink a lot of coffee with skimmed milk and sweetener. My cardio varies between 3 and 4 times a day. I train as heavy as I possibly can, in order to maintain 4 sets/12reps on each exercise. I was advised to add Bran to my morning oats in order to stay regular (found that the whey protein makes me hard). I also take CLA 3x a day, a multivitamin and a local capsule called Ripped X, 3 times a day, to speed up fat loss.

Thank you for assisting me!

Elsa

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Permalink Reply by Lozza on February 13, 2009 at 6:14am

How is the eating plan going?

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Permalink Reply by Elsa on February 13, 2009 at 6:46am

I struggle..

I'm only doing 3 meals a day.

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Permalink Reply by Elizabeth Shae on February 13, 2009 at 6:48pm

you need to try and get in the 5 small meals or you won't loose fast like you are wanting to. it sucks I know,. I don't wanna eat half my meals either. but you have to.

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Permalink Reply by Elsa on February 16, 2009 at 12:22am

Thank you for the info! Maybe I should try the egg protein instead. Will definitely give it a bash. Thanks!!

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Permalink Reply by 2911fan on February 16, 2009 at 3:20pm

Most Everybody feels bloated when they begin to eat clean . It takes at least 6 weeks to feel different. You already look lean . Are you trying to diet down for a reason? If you eat at such a deficit your metabolism slows down and you actually get fatter as your body eats the muscle conserves the fat to survive.

You may get thinner but you'll be flabby as hell on a caloric intake of 1200 calories.

If you can't eat all day work your way up to it
like you say you have been doing

I eat stuff like this

1/2 cup non fat cottage cheese
1 scoop whey protein powder low carb
1tlbs peanut butter

mix it up

tastes like heaven
300 cals

Eat
cabbage
carrots
broccoli
salmon
chicken
Brown rice
yams
\make a large container of food stuff the night before put it in a container
eat it through out the day you don't have to sit and eat every hour just force yourself to have bites here and there then your body will work its way up to getting in your calories you need to actually survive and see the effects of what clean eating is all about.

I'm currently eating at 1500 calories
I eat about 3-4-5 x per day
I'm never hungry
I feel great I have a ton of energy
My goal is to get my body fat to 14%

I'm about there .I weight 113lbs I'm 5'2
full body work outs 2 days with
plyometrics and cuircut (which is like cardio without the borring machines)
weight lifting 3 days with 1 day steady state cardio for 30-45 depending an how tired I am


When I reach my goal I'm upping my cals to 1700-1800 which is for me maintence
most importantly I account for what I put in my mouth at www.fitday.com

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Permalink Reply by Elsa on February 17, 2009 at 12:56am

Thanks! I'm under the impression that one should eat at specific times.

I'd rather eat less, spend more time on weight lifting and less on cardio. Is this ok?

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Permalink Reply by Chris McPherson on February 22, 2009 at 1:50pm

I'm so glad you started this discussion, I have been experiencing the exact same thing you've mentioned in your post

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Permalink Reply by Victoria on February 22, 2009 at 6:43pm

anyone have any sample daily diets to really reduce body fat % (typically before shows)? Also, anyone in the Toronto area who can recommend a nutritionist that works with bodybuilders?

Thanks so much!

Victoria

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Permalink Reply by Elsa on February 23, 2009 at 1:20am

Hi Sergio,

Thank you for the reply to this. You have given me so much useful information!

Regards

Sergio said:

Hi Elsa,

Unfortunately, exercise & cardio are only a part of the solution to achieving your results. It will take a little time getting use to eating that many times a day. You should eat every 2.5-3 hours when possible, this is key to boosting your metabolism. From the sound of your initial entry about being bloated, you may have a lower tolerance of dairy products try to reduce as much as possible and issue is when people begin to eat clean they automatically switch to only veggies which will also cause bloating. As a recommendation try and keep your nutrient ratio to Carbs 50%, Protein 30-35%, Fats 20-15% of your total daily requirement. In reference to Carbs those should be mostly starchs (rice, yams, oatmeal, whole grain breads, beans, lentils etc....) and try an keep your sugars (fruits, sugar, dairy) to less than 5% of your carb intake. Veggies are a free for all, eat whenever you are hungry. Protein should always come from a food source when possibly chicken breast, turkey breast, fat-free fish and extra-lean meats. CLA would count towards your fat count. Another thing to keep in mind is your sodium intake, which may cause you to have a flat smooth look because it will draw water from the muscle.

As to your training try and keep your weight work-outs short with very little rest. Cardio try keeping 2/3 of your time in a fat burning zone, followed by 1/3 in a cardio zone finishing with a cool down.

Drink no less then 90 oz of water per day and if your drinking a lot of coffee have an additonal glass of water for each cup of coffee.

Sergio
FIT121 Personal Training.

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Permalink Reply by Cara Thien on March 2, 2009 at 5:18pm

Elsa
If you are changing from 2 to 4 meals a day to 7 or 8 you will feel a difference but you are boosting your metablic rate. Trust your trainer or nutritionalist and stay consistant....eat the same time everyday. You are training your body, once it understands what you want from it the results will follow!
stay focused and keep going!
all the best
cara

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