Advice from my peers.

[traceyD]

Ok, I need your help.....Please.
So, all in all I think I do fairly well. I am 5'3', weigh between 125 and 130, eat clean (most of the time) and exercise. But this is where I need help. For most of you the whole eating clean/exercising thing is a lifestyle. For me it's always a "12 week program"
I worked with Erik from the fall till early spring and was extremely satisfied with my results (even made it on his website even though I think he just took pity on me) but the whole plan was all set up for me so I just had to do what he said, which I loved. Since I've been off of his plan, I've just been winging it. I've put on a couple of pounds and have been trying again on my own to get back to where I left off with him.

I understand all the protein/carb/fats and eating 5-6 meals a day, and yes I could just eat what was on my old plan, but I just want to have a better understanding of the breakdown. I know I could search it, but was wondering if any of you who are my same height and weight could let me know how many calories you consume a day, as well as a breakdown of protein/carbs and fat. I would like to drop a few more pounds (would love to be 120), with more definition in my muscles. (bigger or leaner I'm not sure, a bit of both?)

A quick breakdown of what I currently eat is
Bkfst: 1/2 cup egg whites/2 slices ezekiel bread/1/2 cup veggies
snack:(haven't been having, not sure why)
lunch: chicken breast/ salad/apple
pm snack:home-made protein bar or shake
Supper: chick breast/veggies (no rice until weight comes down,)
pm snack: cottage cheese and PP

3-4 ltrs water
1-2x cardio/wk
1-2 xHIIT/wk
3x weights/wk

I've been fairly low carbing it the last few weeks, trying to bring my weight down, and am scared to have my brown rice/sweet potato/or WW tortillas with my meal, but will probably introduce them again next week. Alcohol is my down fall. While on Eriks plan, I avoided it or had the odd glass of red wine. But with summer have had a few too many coolers and white wine.

So in case I've confused the hell out of you as to what my post was looking for, I just wanted a quick breakdown of what I should be aiming for as far as protein/carbs/fat

Thanks (I'm sure when I re-read this it will sound totally stupid and I'll wish I never posted it...be easy on me.)

[smuggie]

Has low carbing helped? Have you still been indulging in alcohol too much during this period? Because alcohol acts like carbs in the body.

Are you tracking your calories? Because it doesn't look like you're eating enough, providing you've cut out the alcohol. You should be shooting for BWx12 as a starting point.

[Ali]

I eat about 12-14 X BW for cals...depending.

Protein...anywhere from 1g per pound BW to 1.5

Fat....about .5g x BW

Fill in with carbs....but I've gone both lower and higher with them depending on amount of fat I'm eating. Doesn't seem to make a difference with me.

You could also just take your maintenance and reduce by 20% Sometimes better for us small chicks.

This is a rough estimate...we've done different things.

[traceyD]

Has low carbing helped? Have you still been indulging in alcohol too much during this period? Because alcohol acts like carbs in the body.

Are you tracking your calories? Because it doesn't look like you're eating enough, providing you've cut out the alcohol. You should be shooting for BWx12 as a starting point.

Low carbing has helped me drop about 4 lbs over the last 2 weeks. I've been eating a lot of veggies, oatmeal or Ezekiel bread for breakfast, but not for lunch or supper. For the last two weeks I haven't had any alcohol but might have a glass or two of red wine only this weekend. I haven't been tracking my calories but that was part of the reason for starting this thread so that I could get an idea of what I should aim for, then start doing so. (I was spoiled while working with Erik, he did all the work)

By the way Smuggie, thank you for responding. I always love reading your posts, you really seem to know what you are talking about and are always fair and give everyone the benefit of the doubt.

[traceyD]

I eat about 12-14 X BW for cals...depending.

Protein...anywhere from 1g per pound BW to 1.5

Fat....about .5g x BW

Fill in with carbs....but I've gone both lower and higher with them depending on amount of fat I'm eating. Doesn't seem to make a difference with me.

You could also just take your maintenance and reduce by 20% Sometimes better for us small chicks.

This is a rough estimate...we've done different things.
Thanks, I usually stick to one meal plan with off and on training days and just alter it a bit, but was wanting to be a bit more knowledegable to be able to figure out that hey I can have this avacado on my salad because my fats have been down for the day, or I can have this carb today because I was short at breakfast.

Thanks again

[smuggie]

Low carbing has helped me drop about 4 lbs over the last 2 weeks. I've been eating a lot of veggies, oatmeal or Ezekiel bread for breakfast, but not for lunch or supper. For the last two weeks I haven't had any alcohol but might have a glass or two of red wine only this weekend. I haven't been tracking my calories but that was part of the reason for starting this thread so that I could get an idea of what I should aim for, then start doing so. (I was spoiled while working with Erik, he did all the work)

By the way Smuggie, thank you for responding. I always love reading your posts, you really seem to know what you are talking about and are always fair and give everyone the benefit of the doubt.
If I'm not clear about something I ask questions; I don't make assumptions.

Start tracking your intake. At your weight you can shoot for 1500-1600 cals. And don't be paranoid of eating carbs. Fat loss depends on eating at a deficit.

Keep your protein intake constant. If you want, you can eat more carbs on training days and cut down on the fats. And vice-versa on off days.

Once you get the hang of this it's really not all that complicated. :wink:

[jackieleigh]

I'm by no means an expert but it doesn't seem you are getting nearly enough fats in there

[traceyD]

I'm by no means an expert but it doesn't seem you are getting nearly enough fats in there
No, I'm probably not. I used to have EVOO with a few meals but have kind of forgot about that.

Ironically, I was buying some protein powder when I started with Erik, I went to the "nutrition store" at the gym and the guy wanted to know what I needed it for and I told him how I started this program and how excited I was. I had the plan with me and he took a quick peek at it (which by the way you are not to do when working with Erik, rule #1) and he said "boy this guy sure likes his fats" I said "yeah well, what do you know"

[smuggie]

I'm by no means an expert but it doesn't seem you are getting nearly enough fats in there
I didn't even notice that. You are correct.

[smuggie]

No, I'm probably not. I used to have EVOO with a few meals but have kind of forgot about that.

Ironically, I was buying some protein powder when I started with Erik, I went to the "nutrition store" at the gym and the guy wanted to know what I needed it for and I told him how I started this program and how excited I was. I had the plan with me and he took a quick peek at it (which by the way you are not to do when working with Erik, rule #1) and he said "boy this guy sure likes his fats" I said "yeah well, what do you know"
That's because he knows something about nutrition.

[jackieleigh]

I didn't even notice that. You are correct.


I figured as much

You NEED those good fats in your diets. Add some natty peanut butter to your shakes or throw in a handful or 2 of nuts. You should try to get in .5g of fat per pound

[Ooopsey]

If I'm not clear about something I ask questions; I don't make assumptions.

Start tracking your intake. At your weight you can shoot for 1500-1600 cals. And don't be paranoid of eating carbs. Fat loss depends on eating at a deficit.

Keep your protein intake constant. If you want, you can eat more carbs on training days and cut down on the fats. And vice-versa on off days.

Once you get the hang of this it's really not all that complicated. :wink:


:yeahthat: I'm 5'3 (and half ;) ) and I can generally lose weight with that sort of workout schedule and about 1500-1600 cals per day and a free meal each week. I think that's a good range to start. You don't want to cut calories too much too soon. Give it a couple weeks and if you're not making progress adjust calories, or maybe take out the free meal.

[smuggie]

I figured as much

You NEED those good fats in your diets. Add some natty peanut butter to your shakes or throw in a handful or 2 of nuts. You should try to get in .5g of fat per pound
And don't forget the fish oils.