Nutrition plan

[tanyab]

Ok up until three weeks ago I was eating about 1500-1600 calories per day. Then 3 weeks ago I dropped my calories to around 1200, with two higher carb days.

My diet is roughly 100carb, 140 protein, 25-30 fat. on the higher carb day I go to 150gm.

After reading this board, the lean bodies consulting website, and chatting with Erin I know that I want to do a program with Eric.

My dilemma is I do not know when or if he is able to get to a program for me so what should I do in the mean time with my nutrition. Until I hear. After reading on this board I don't know what I was thinking by dropping my calories so low but maybe trying to slow my metabolism :suicide:

Any suggestions? :scratch: Please help.
Tanya

[Tina]

How much do you weigh and how tall are you?

[tanyab]

I am 138 and 5'5 1/2

[jrb1980]

why did you drop them? 1200 is to low in general, but depends what your high days are I guess

[Pinky]

My philosophy would be to get as much of my money's worth as possible and eat whatever I want until I got the plan!

[Vanessa]

Were you not losing weight on 1500-1600? Why did make such a dramatic drop?

If I was not losing weight after two or three weeks, I would drop my intake by 100-200 calories max. Why such a big drop all the sudden?

Do you have realistic expectations as far as how fast you should lose? For me when I'm cutting I eat (I'm 5'9", 146) 1600-1800 calories a day and I lose a little over 1/2 a pound a week, and that is considered progress to me.

Now, why the high and low days? How much are you eating on high days? Are you trying to carb cycle? Because your low carb days are too high, and I'm gonna bet that your high-carb days are not high enough for this to be considered carb cycling.

Go back up to 1600. If you are honestly not losing at all, then do what you should have done in the first place and drop down to 1400-1500. Then wait to weeks and see if you're losing there and so on...

And if you want to carb cycle then calculate your macros and do that. If not, then stick to a below-maintanance plan.

Anyway, that's just what I would do.

Goodluck.

VanessaNicole

[Sunshine]

Originally posted by Vanessa@Jun 1 2006, 02:02 AM
Were you not losing weight on 1500-1600? Why did make such a dramatic drop?

If I was not losing weight after two or three weeks, I would drop my intake by 100-200 calories max. Why such a big drop all the sudden?

Do you have realistic expectations as far as how fast you should lose? For me when I'm cutting I eat (I'm 5'9", 146) 1600-1800 calories a day and I lose a little over 1/2 a pound a week, and that is considered progress to me.

Now, why the high and low days? How much are you eating on high days? Are you trying to carb cycle? Because your low carb days are too high, and I'm gonna bet that your high-carb days are not high enough for this to be considered carb cycling.

Go back up to 1600. If you are honestly not losing at all, then do what you should have done in the first place and drop down to 1400-1500. Then wait to weeks and see if you're losing there and so on...

And if you want to carb cycle then calculate your macros and do that. If not, then stick to a below-maintanance plan.

Anyway, that's just what I would do.

Goodluck.

VanessaNicole
Agreed.
Tanya, have you read the articles on Erik's site?
You should if you haven't-they will help you quite a bit.

[tanyab]

If I go back to 1600 how many carbs?

[Vanessa]

Originally posted by tanyab@Jun 1 2006, 02:58 PM
If I go back to 1600 how many carbs?
Alright...

Try this...1-1.5 gms protein per lb of body weight, .3 gms (mostly essential) fats per lb of body weight.....and then enough carbs to reach 1600 calories.

See how that works for you. Provided that you are getting enough protein and enough essential fatty acids, and staying within an appropriate range of caloric intake, the exact amounts don't matter that much.

VanessaNicole

[tanyab]

If you are carb cycling. Like 2 high and 5 low is it ok to be slightly below maintenance for the low days?

IF I go up to 1600 for a while will I gain weight? :(

[Sunshine]

Tanya-
Make sure you read the articles.

Based on the rough guesstimate of 14xBW for maintenance, your maintenance cals are over 1900. So you should not be gaining at 1600. However, you won't know until you try. None of us do. You just start with an educated guess, see how your body responds, BE PATIENT, cause results happen gradually, and then adjust based on what happens.

[tanyab]

Ok What are some good fat ideas, to increase fat in diet.

Also is cottage cheese ok?

Can you still have a cheat meal per week if you are not carb cycling?

[Inatic]

Originally posted by tanyab@Jun 2 2006, 07:09 AM
Ok What are some good fat ideas, to increase fat in diet.

Also is cottage cheese ok?

Can you still have a cheat meal per week if you are not carb cycling?
Good fats:
olive oil, avocado, PB :drool:, fish oil, steak, butter (not sure how they feel about this on this BB) cheese, salmon, egg yoke to name a few.

Cottage Cheese is good if your not intollerant

[Vanessa]

You need to read the stickies.

(There are no cheat days when you are carb cycling. Cheat days are for when you are not carb cycling. And where are your medium days? If you are eating below maintainance 5 days a week then over 2 days, you are not really carb cycling.)

VanessaNicole

[VannaRae]

Originally posted by tanyab@May 31 2006, 09:07 PM
Ok up until three weeks ago I was eating about 1500-1600 calories per day. Then 3 weeks ago I dropped my calories to around 1200, with two higher carb days.

My diet is roughly 100carb, 140 protein, 25-30 fat. on the higher carb day I go to 150gm.

After reading this board, the lean bodies consulting website, and chatting with Erin I know that I want to do a program with Eric.

My dilemma is I do not know when or if he is able to get to a program for me so what should I do in the mean time with my nutrition. Until I hear. After reading on this board I don't know what I was thinking by dropping my calories so low but maybe trying to slow my metabolism :suicide:

Any suggestions? :scratch: Please help.
Tanya
If you are going to be working with Erik and on a hypocaloric diet then it would be to your benefit to take a diet break and eat at maintenance until then. Give your metabolism a chance to really rev up.

As Sunshine mentioned, maintenance can be guesstimated at 14-15xbw. At least 1 g prot/lb. and .3-.5 g fat/lb. and a minimum of 150 g carbs. When eating at maintenance you get to play with the breakdown a little and vary your intake from day to day. At least I do. Somedays I have lots of oatmeal (higher carbs) and some days it's a bigger portion of protein ( :love: a yummy BIG steak).

HTH
;)

[Erik]

Originally posted by VannaRae+Jun 4 2006, 06:34 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (VannaRae @ Jun 4 2006, 06:34 AM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-tanyab@May 31 2006, 09:07 PM
Ok up until three weeks ago I was eating about 1500-1600 calories per day. Then 3 weeks ago I dropped my calories to around 1200, with two higher carb days.

My diet is roughly 100carb, 140 protein, 25-30 fat. on the higher carb day I go to 150gm.

After reading this board, the lean bodies consulting website, and chatting with Erin I know that I want to do a program with Eric.

My dilemma is I do not know when or if he is able to get to a program for me so what should I do in the mean time with my nutrition. Until I hear. After reading on this board I don&#39;t know what I was thinking by dropping my calories so low but maybe trying to slow my metabolism :suicide:

Any suggestions? :scratch: Please help.
Tanya
If you are going to be working with Erik and on a hypocaloric diet then it would be to your benefit to take a diet break and eat at maintenance until then. Give your metabolism a chance to really rev up.

As Sunshine mentioned, maintenance can be guesstimated at 14-15xbw. At least 1 g prot/lb. and .3-.5 g fat/lb. and a minimum of 150 g carbs. When eating at maintenance you get to play with the breakdown a little and vary your intake from day to day. At least I do. Somedays I have lots of oatmeal (higher carbs) and some days it&#39;s a bigger portion of protein ( :love: a yummy BIG steak).

HTH
;) [/b][/quote]
Good post.

[tanyab]

Thanks for your advice. I am working on it. I am very excited and anxious to start with Erik. Good things will happen. :happy: