AnyHelp?

[Kathryn]

Alright I need help with my diet still..I think tell me what you think...today is a low carb day w/no training..and I realize meal 6 doesn't have any fat in it..should I add some almonds in there or flaxseed oil?


Meal 1-20 almonds 1 c. ff cottage cheese
Meal 2-4 oz grounded turkey breast, 1 apple
Meal 3-PP, 3 rice cakes
Meal 4-7 egg whites, 3 whole eggs
Meal 5-8 egg whites, 2 whole eggs
Meal 6- PP

Total: 1486
Fat: 42
Carbs: 83
Protein: 188

I'm starting carb cycling tommorow :)
I train 4 days a week and 2 days HIIT and 2 days SS

I'm 5'6" and 173 lbs...

hmm alright here is what I eat...

grounded turkey breast
ff cottage cheese
tuna
PP
chicken breast when I can afford it
rice cakes..clean or not?? but can have PWO right?
oats
sweet potatoes
lotsa salads..lettuce broccoli cauliflower onions
egg whites
almonds
natty pb...but I'm not gonna buy it anymore..it's detrimental!!!
fat free salad dressing--need to get rid of this
fat free Italian dressing--need to get rid of this
apples
frozen strawberries

[sunny]

so many egg yolks!

[Kathryn]

Originally posted by sunny@May 14 2006, 08:29 PM
so many egg yolks!
only 5...I usually get 0 but I'm at work right now and I have no other sources of fat here...

[Leah]

I don't get the same totals. And it's too low in calories for your weight.

I don't understand why you have rice cakes on a low carb day

[Kathryn]

Originally posted by Leah@May 14 2006, 08:49 PM
I don't get the same totals. And it's too low in calories for your weight.

I don't understand why you have rice cakes on a low carb day
umm..what do you mean..so I shouldn't be having rice cakes on low carb days..is it bad?

hmm..how much higher should I go for low days...my regular day is 1950 cals

and not the same totals for my meal plan for today? what did you get?

[jaleena]

Well, why would you have rice cakes on a low carb day? Low carb days aren't supposed to have any direct carb sources...and normally you'd only have rice cakes PWO, right? And you don't work out on low carb days, so double reason not to have them.

[Kathryn]

Originally posted by jaleena@May 14 2006, 09:23 PM
Well, why would you have rice cakes on a low carb day? Low carb days aren't supposed to have any direct carb sources...and normally you'd only have rice cakes PWO, right? And you don't work out on low carb days, so double reason not to have them.
forgive me if I'm wrong but you can have some starchy carbs on a low day as long as it is under 100 grams right?

...that's what I kind of figured for the rice cakes...alright I'll only have them PWO then...

[Leah]

Originally posted by Kathryn@May 14 2006, 05:27 PM
forgive me if I'm wrong but you can have some starchy carbs on a low day as long as it is under 100 grams right?

...that's what I kind of figured for the rice cakes...alright I'll only have them PWO then...
yeah but...if you're going to have direct carbs on a low carb day...rice cakes are probably the last thing I'd consider having. Have fruit, or oats or something.

And at 173lbs...even at only 10xBW...which is on the low side as it is...that's still 1700 ...and when I added that up I got less than 1400 calories.

[Kathryn]

Originally posted by Leah+May 14 2006, 09:43 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 14 2006, 09:43 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Kathryn@May 14 2006, 05:27 PM
forgive me if I&#39;m wrong but you can have some starchy carbs on a low day as long as it is under 100 grams right?

...that&#39;s what I kind of figured for the rice cakes...alright I&#39;ll only have them PWO then...
yeah but...if you&#39;re going to have direct carbs on a low carb day...rice cakes are probably the last thing I&#39;d consider having. Have fruit, or oats or something.

And at 173lbs...even at only 10xBW...which is on the low side as it is...that&#39;s still 1700 ...and when I added that up I got less than 1400 calories. [/b][/quote]
hmmm...where did you add that up..I used fitday.. oh and my rice cakes vary in cals/ carbs...they are Quaker Rice Cakes..in apple cinnamon and peanut butter..I&#39;m getting rid of them though. I have a hard time with allowing a certain food only in PWO and not in any others...so low carb days 1700? no lower?

[jaleena]

If you get rid of the rice cakes, what will you have PWO? You&#39;ll need some fast-digesting carb, and you don&#39;t normally want that outside of PWO...maybe malto to add to your shake?

[sunny]

Originally posted by Kathryn@May 14 2006, 03:24 PM
should I add some almonds in there or flaxseed oil?

fish oil?

[Kathryn]

Originally posted by jaleena@May 14 2006, 09:49 PM
If you get rid of the rice cakes, what will you have PWO? You&#39;ll need some fast-digesting carb, and you don&#39;t normally want that outside of PWO...maybe malto to add to your shake?
o..I usually have oats or a sweet potato...I&#39;ve only had rice cakes this past week because I had drill last weekend and needed some type of carb up there that was easy to grab...and then it kind of continued for this past week..but I&#39;ll get rid of them.

[jaleena]

But oats and sweet potatoes are slow-digesting...you really want a faster-digesting carb PWO.

[Kathryn]

Originally posted by jaleena@May 14 2006, 09:54 PM
But oats and sweet potatoes are slow-digesting...you really want a faster-digesting carb PWO.
where can you get malto?? are there any food sources?

[CraveMuscle]

cream of wheat? or grits? but I&#39;m partial to those. :p

not as sources of malto, but as PWO options.

[Erik]

Originally posted by Kathryn@May 14 2006, 05:56 PM
where can you get malto?? are there any food sources?
www.proteinfactory.com

[sunny]

Originally posted by jaleena@May 14 2006, 04:54 PM
But oats and sweet potatoes are slow-digesting...you really want a faster-digesting carb PWO.
Is it that important?
I presently have sweet potatoes post-workout. :p

[Kathryn]

Originally posted by CraveMuscle@May 14 2006, 09:57 PM
cream of wheat? or grits? but I&#39;m partial to those. :p
cream of wheat has malto. in it...well then I will pick some up&#33;

[CraveMuscle]

I don&#39;t think so. I just edited my post b/c I caught my mistake in misreading your question. :lol:

[Kathryn]

Originally posted by Thunder@May 14 2006, 09:58 PM
www.proteinfactory.com
Thanks Erik&#33;

[Kathryn]

Originally posted by CraveMuscle@May 14 2006, 10:00 PM
I don&#39;t think so. I just edited my post b/c I caught my mistake in misreading your question. :lol:
ahh :p

[Strive2Define]

Originally posted by jaleena@May 14 2006, 05:54 PM
But oats and sweet potatoes are slow-digesting...you really want a faster-digesting carb PWO.
Well I thought this as well but Leah stated in another thread whenI questioned her about it that oats were fine..and I have to admit much more filling.

[CraveMuscle]

I think it&#39;s a matter of optimal vs. fine and looking at overall intake and meal breakdown.

[straitshooter]

i most definitely prefer rice cakes as my PWO source of carbs, but am fine w/ having oatmeal too, if i don&#39;t have any rice cakes.

[Erik]

Originally posted by Kathryn@May 14 2006, 05:59 PM
cream of wheat has malto. in it...well then I will pick some up&#33;
it does?

[Leah]

Originally posted by Kathryn@May 14 2006, 05:56 PM
where can you get malto?? are there any food sources?
IMO...you can have the rice cakes or the sweet potato or the oats or whatever PWO

Just don&#39;t think it&#39;s a good idea to be having rice cakes on what&#39;s supposed to be a low carb day

[Kathryn]

Originally posted by Thunder@May 14 2006, 10:10 PM
it does?
no she misread the question wrong... :lol:

[CraveMuscle]

Originally posted by Thunder@May 14 2006, 05:10 PM
it does?
I edited the post that she was referring to. I had misread her question.

[Kathryn]

okay so I decided to go up to maintenance for a week to "reset" so that will be about 2500 cals...would it matter how low I keep the carbs?...could I go 150 grams and the remainding protein and fat...or what would you reccomend Leah?

[Leah]

I&#39;m so confused :shrug:

[Kathryn]

Originally posted by Leah@May 14 2006, 10:36 PM
I&#39;m so confused :shrug:
I&#39;m going back to maintenance for the next week..I&#39;ve been undereating for the past oh 2 weeks because of 1.) I binged and sadly purged 2 weeks ago while at work and 2.) I had a PT test coming up for the army and knew I had to weigh/measure in...and I just continued with it...

Any particular macros that you would redcomend for maintenance? I like going lower carbed...like around 150 grams??

[Erik]

Originally posted by Kathryn@May 14 2006, 06:29 PM
okay so I decided to go up to maintenance for a week to "reset" so that will be about 2500 cals...would it matter how low I keep the carbs?...could I go 150 grams and the remainding protein and fat...or what would you reccomend Leah?
150g would be fine.

[mark]

Originally posted by Kathryn@May 14 2006, 02:56 PM
where can you get malto?? are there any food sources?
I get mine from a local homebrewer&#39;s supply store. &#036;3/lb

[Kathryn]

Alright...back to maintenance it is&#33; Hopefully this will help&#33; Is one week sufficient?