Flawed back at it tag team style with NatRose and PES (Sponsored)

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  1. Quote Originally Posted by NatalieRose
    I did have a few questions about my diet... I started off at about 1200 calories and averaged about 170 grams of carbs a day. The 1200 was fine at first, but today I was starving all day. I read around and calculated my calorie needs with the P90x nutrition guide. I found out I should be getting about 1500. I also read I should be getting about 180 grams of carbs a day, but I'm not sure if that is too much. I understand the simple and complex carbs, but how much of each is desirable and healthy? And is 1500 calories a good limit for a female my size?? (5'4", 123 lbs) I want to be getting enough but definitely not too much. ANY help is much appreciated! Thanks!!!
    No one can tell you what a "good" caloric intake is based on your size, since there are so many factors to take into consideration - for example, I am about the same weight as you right now, but only 5'1.8" and my Maintenance is close to 4,000 calories daily. 1,200 is too low, IMO, and even 1,500 for an active female resistance training is still low. You need to find out what your Maintenance calories are - there are many equations and calculations out there that do this, but you have to remember that they are just ESTIMATES and should not be taken at face value (I know what my Maintenance calories are from an extensive daily and weekly record of EVERYTHING and calculating from that), but used to establish a starting point. You should be adjusting your caloric intake, etc. weekly based on your progress from the week just been.

    As far as carbohydrate intake, it's nice to see you actually eating them and not being stupid and trying to eat less than 25-50g or eliminating them. How many carbohydrates you have is entirely up to you, as is how much of simple and complex you have. You just have to experiment to see what you feel best after - for example, I do best with complex carbohydrates, although I love fruit and will have that too, but find that even the sugar in fruit either increases my appetite something fierce or makes me sleepy.

    As you get to know your body, you'll find what feels best for it and works for you.


    Quote Originally Posted by FlawedGrunt View Post
    Did anyone have any input on this by chance?
    See above.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee


  2. Quote Originally Posted by FlawedGrunt View Post

    However I do wonder if some of our first measurements were off. Definitely no way I lost 2 inches off my chest
    Maybe Erase is Erasing your man boobies!
    The Historic PES Legend
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  3. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by FlawedGrunt View Post
    Thanks for responding! Im sure she will see this at work....so if she is to avoid juices... does that mean she should be avoiding Orange Juice? She loves that shxt haha... and what about milk?
    milk is fine, and if you want to try and clip out some milk calories, there is the Hood Calorie Countdown milk, which is available in 2% + skim, and is lactose reduced so less carbs.

    the orange juice isn't as bad if she's drinking it with a meal, but i'd still try and avoid it. As a drink between meals its a fairly heavy insulin surge so not a great idea while trying to lose fat.
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  4. Quote Originally Posted by EasyEJL View Post
    milk is fine, and if you want to try and clip out some milk calories, there is the Hood Calorie Countdown milk, which is available in 2% + skim, and is lactose reduced so less carbs.

    the orange juice isn't as bad if she's drinking it with a meal, but i'd still try and avoid it. As a drink between meals its a fairly heavy insulin surge so not a great idea while trying to lose fat.
    Thanks for the responses guys! I was more worried about the sugar carbs in milk for her... Is milk to general ok or only in moderation. For example would say 4 servings of milk a day be a bad thing or ok with meals?
  5. Never enough
    EasyEJL's Avatar

    even with skim milk, the sugar is offset by the protein somewhat in terms of quite how fast it digests and hits system. So more about the overall caloric plan than whether milk particularly is good or bad. 2 glasses of skim at a meal is about the same impact as eating 3-4 egg whites plus a banana. So again though, with feeling full being at least a partial issue, it would be better to have the 3-4 egg whites and a banana than the milk
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  6. Quote Originally Posted by DAdams91982 View Post
    Maybe Erase is Erasing your man boobies!

    aaaahahhahaahahha!!!!!

    THANKS for all the advice everyone!!! im definitely a carb lover.

  7. Quote Originally Posted by FlawedGrunt View Post
    Did anyone have any input on this by chance?
    have her get blood sugar tested, i found out i have low blood sugar and need more carbs or i feel like crap. low carb diets aren't for everyone, imo.
    WELL DONE IS BETTER THAN WELL SAID

  8. Quote Originally Posted by thebigt View Post
    have her get blood sugar tested, i found out i have low blood sugar and need more carbs or i feel like crap. low carb diets aren't for everyone, imo.
    Actually since you said that... Natalie and I kind of suspect she may be hypoglycemic... she pointed it out once before but I never really realized what it completely meant

    Like when she gets super hungry she gets irritable and even shaky sometimes...

    Which could explain why her and I have such different needs. I can be totally fine on 100g or less of carbs and my last blood test had me teetering right below pre-diabetic so my blood sugar being higher might explain my cravings

    Howver I do crave candy and sweets non stop ha

  9. Quote Originally Posted by FlawedGrunt View Post
    Actually since you said that... Natalie and I kind of suspect she may be hypoglycemic... she pointed it out once before but I never really realized what it completely meant

    Like when she gets super hungry she gets irritable and even shaky sometimes...

    Which could explain why her and I have such different needs. I can be totally fine on 100g or less of carbs and my last blood test had me teetering right below pre-diabetic so my blood sugar being higher might explain my cravings

    Howver I do crave candy and sweets non stop ha
    everyone is different......i can't function on low carbs. the good thing is i burn them at a high rate. one suggestion i might make is the timing of carbs-before and after workout, 1st thing in morning, and never close to bed.
    WELL DONE IS BETTER THAN WELL SAID

  10. Hey guys! Don't worry we haven't fell off the wagon! I didnt update or do any kind of a workout monday or tuesday because I started having some pretty horrible toothache pain on a tooth that I definitely need a root canal for. Well anyways I went to the doc yesterday and go some meds so its feeling better... but it gets kind of gross.. this morning.. on my gums above the tooth was what looked like a massive pimple with a whitehead... lol... being my normal self... I popped it hahaha. It hurt like a bitch till I fell back asleep but has felt MUCH better ever since.
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  11. Ouch lol

    Looking forward to some more updates this week!
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  12. Quote Originally Posted by nattydisaster View Post
    Ouch lol

    Looking forward to some more updates this week!
    Hey Natty! Did you by chance see the week 1 updates?

  13. Day 10 - Wednesday 03/30/2011

    Workout:

    I did the Chest, Back, Tri workout from P90x which went like this:

    Round 1:

    Standard Front Push Ups – 35 (+5 from last week)
    Wide Front Pull Ups – 5 and 5 assisted (3 and 7 last week)
    Military Push Ups – 21
    Reverse Grip Chin Ups – 5 and 5 assisted
    Wide Fly Push Ups – 25 (20 last week)
    Close Grip Overhand Pull Ups – 4 and 6 assisted
    Decline Push Ups – 22
    Heavy Pants – 45lbs x 10
    Diamond Push Ups – 14 (12 last week)
    Lawnmowers – 45lbs x 10
    Diver Bomber Push Ups – 12
    Back Flies – 45lbs x 10

    Round 2:

    Standard Front Push Ups – 26 (20 last week)
    Wide Front Pull Ups – 4 and 6 assisted (2 and 8 last week)
    Military Push Ups – 20
    Reverse Grip Chin Ups – 4 and 6 assisted
    Wide Fly Push Ups – 25
    Close Grip Overhand Pull Ups – 3 and 7 assisted
    Decline Push Ups – 16
    Heavy Pants – 45lbs x 10
    Diamond Push Ups – 19 (12 last week)
    Lawnmowers – 45lbs x 10
    Diver Bomber Push Ups – 10 (7 last week)
    Back Flies – 45lbs x 10

    Post Workout
    Took the dogs for a 40 minute walk

    ----------------------------------------------------------------------

    Food:

    Bfast
    Cheated and had me some Frosted Flakes!

    Lunch
    Turkey Sandwich

    Snack
    1 String Cheese
    1 Beef Stick
    1 Serving Almonds

    Late Night Snack
    Cottage cheese mixed with a half scoop of protein


    --------------------------------------

    Overview:

    My workout felt pretty good today and it felt good to have an increase in some of my bodyweight numbers where I didnt feel any stronger last week when I did the same workout. I was sweating like crazy during my workout. On our walk I felt the AT2 pretty good... I was warm as hell and practically sweating from a brisk walk.

    Looking forward to week 2 numbers as I feel like I can see myself leaning the mirror a little more!

    And I definitely like that I am starting to see numbers on my wide grip pull ups... my lats are a huge weakness of mine and I hope they start growing!
    ---------------------------------------

  14. love the updates...especially the measurements! keep up the good work guys!

  15. Quote Originally Posted by NatalieRose View Post
    im definitely a carb lover.
    Man... I feel your pain. I am mostly of the WOP breed and love a good rosemary bread dipped in olive oil/Parmesan cheese. I may have to pay a visit to The Hill here in St. Louis soon!
    The Historic PES Legend
  16. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by NatalieRose View Post
    im definitely a carb lover.
    yeah, thats not necessarily a total problem, its more just playing with types of carbs and timing of carbs. The biggest problem I see with carbs is that they tend to make it easier to go over on total calories as with the grain type carbs they tend to come with added fat - ie butter on toast for example. Sticking to fruits for the most part really alleviates that issue.
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  17. Quote Originally Posted by NatalieRose View Post
    THANKS for all the advice everyone!!! im definitely a carb lover.
    No worries You and me both, Natalie - Sean will verify that with gusto As long as you learn how to manipulate them to your best advantage (which I have only recently done) you're fine!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  18. KRISPY KREMES!!!!!!
    WELL DONE IS BETTER THAN WELL SAID
  19. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by thebigt View Post
    KRISPY KREMES!!!!!!
    amateur. coldstone creamery in a waffle cone
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  20. Quote Originally Posted by thebigt View Post
    KRISPY KREMES!!!!!!
    IDK, I've never gotten into the KK donuts...IMO, nothing beats a dunkin donut! and DD coffee is AMAZING!
  21. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by delsolrob View Post
    IDK, I've never gotten into the KK donuts...IMO, nothing beats a dunkin donut! and DD coffee is AMAZING!
    and for you being in californa, the Coffee Bean and Tea Leaf's belgian waffle is a way better carb source damn I miss those, haven't been in cali in a while.
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  22. actually i prefer long's donuts, but they are local and no one has probably heard of them. if ever in indy-i highly recommend you try long's, one on lafayette rd, and one on southport rd.
    WELL DONE IS BETTER THAN WELL SAID

  23. Quote Originally Posted by thebigt View Post
    actually i prefer long donuts
    I bet you do!

    The Historic PES Legend

  24. Quote Originally Posted by DAdams91982 View Post
    I bet you do!

    Hahahaha lmfao!

  25. Day 11 - Thursday 03/31/2011

    Overview:

    Well today was a little bit more of a hectic day than usual. Had some meetings with my financial aid counselor and my advisor and then some exam stuff to do so I didnt get in the cardio I wanted to. However I ran into a buddy of mine at school who told me he is working out there Tuesday and Thursday right before my first class that day so I think I am going to try and do my normal workouts mon wed fri and then get up there for some cardio or something, because I definitely need to pick my cardio game up.

    The good news is that I'm starting to be able to feel that "loose" feeling in my love handles... the one where when you pinch it... it almost feels like its less dense like some fat cells have deteriorated. Always a good feelings and it always tells me when Im making progress... the next step is when I can pinch and pull more and more out.

    Energy levels remain consistent and my weight on the scale has declined since monday... gonna keep it clean this weekend, we have a party to go to but I dont think we are staying too long which is good so I can avoid the booze hahahah.

    Oh yeah and sleep was great last night... and nothing much to note on my middle of the night shift dose... but I think only results will account for that because I dont notice any significant side effects to taking shift anyways except fatty loss!



    ---------------------------------------

  26. Hey guys! Sorry I haven't been on to update in a few days. This week has been pretty crappy. Had some KILLER woman cramps on Monday and Tuesday. Definitely didn't get any workouts in then.

    I have been tracking my calories and carbs still, obviously. I seem to feel like I have more energy and like I am fuller longer when I eat carbs as opposed to when I cut them out of my diet. It seems that if I get more carbs I consume less calories. Not sure if this is good or not... Not hugely rediculous amounts of carbs - usually about 180 grams a day. Every time I am low on carbs I am shaky, easily agitated, moody, and EVERYTHING is a big deal. Poor Troy...haha.

    I still feel great though after taking the AT2 and Caffeine in the morning and afternoon. Appetite is still going strong, moods are normal, and I am still staying awake and efficient at work. I sleep like a rock at night, not sure if that is because of the Shift or not. The mornings are difficult for me until I take my doses, then I'm ready to go for the day. Not really much more to say about how I feel... No news is good news!

    One more thing...

    How do you guys all stay so motivated?!?!?! I really have trouble staying motivated to work out every day... Eating healthy and keeping my calories down is easier for me than it is to make an effort to actually work out. It feels like I don't make much progress... Maybe it's because I'm smaller and my results are smaller? Or maybe it's because my body likes to make everything difficult for me!!! It really helps when someone pushes me. I have more motivation when Troy is yelling at me to keep going!
  27. Motivation


    Quote Originally Posted by NatalieRose View Post
    How do you guys all stay so motivated?!?!?! I really have trouble staying motivated to work out every day... Eating healthy and keeping my calories down is easier for me than it is to make an effort to actually work out. It feels like I don't make much progress... Maybe it's because I'm smaller and my results are smaller? Or maybe it's because my body likes to make everything difficult for me!!! It really helps when someone pushes me. I have more motivation when Troy is yelling at me to keep going!
    Honestly, motivation does not even come into the equation for me, especially when it comes to training, Natalie. Sure, I have days when I do not feel like or want to train, but for my body to function "normally" I HAVE to, so I do it, period.

    For me, I have more trouble with nutrition, LOL, and as you know I don't "diet" - for some reason I do not have the same discipline with my nutrition as I do my training. However, when your health comes into the question, you don't need motivation to do something - you just do it because it's what you have to do if you don't want to give or cause greater issues in your body.

    Being "smaller" does not mean that your results will be smaller. Everything is in direct correlation to how you prepare yourself for it re nutrition and training, with some help from genetics (SMALL help, I might add, since many people place too much emphasis on genetics being why they can or cannot do something, IMO).

    Having a goal can help motivate you as well. Know what your END point is and SEE yourself being there. Remind yourself of it daily. Set smaller goals along the way. For me, my goals have always been more related to performance and competition, like when I was cycling, but now I set a Figure competition or a photoshoot to aim for, and knowing that I have to be in a certain condition for both makes it happen. I have "bad" days like everyone else, and those bad days used to take me to a dark place, but I've learnt how to and you move past those days and surge forward.

    There has to be a PURPOSE to what you are doing. Otherwise it's just meaningless and there is no passion, and to achieve something you have to be PASSIONATE about it! Having a purpose makes things CLEAR.

    I've also started listening to this (below) before training to remind me of what I am doing:


    Chris also gave me this, and I listen/watch that as well, to remind myself that I am capable of so much, even when I do not feel like I am at that moment:


    Hopefully that helps you somewhat.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  28. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by NatalieRose View Post
    How do you guys all stay so motivated?!?!?! I really have trouble staying motivated to work out every day... Eating healthy and keeping my calories down is easier for me than it is to make an effort to actually work out. It feels like I don't make much progress... Maybe it's because I'm smaller and my results are smaller? Or maybe it's because my body likes to make everything difficult for me!!! It really helps when someone pushes me. I have more motivation when Troy is yelling at me to keep going!
    this is how I stay motivated


    I think i'm wrong on the weight on the left side, it may have been higher but I can't recall for sure. might have been as high as 230. But i'm never going back there.
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  29. Quote Originally Posted by Rosie Chee Scott View Post
    I've also started listening to this (below) before training to remind me of what I am doing:



    ~Rosie~
    That video just got me all pumped!

    EasyEJL that is an awesome transfermation.. hopefully within the year ill be able to have pictures like that from beginning 2009 to mid 2011... I was up to about 227 on my old scale which i found out later was anywhere between 5-10lbs off and thats sickening to me to think I was over 230

  30. Quote Originally Posted by FlawedGrunt View Post
    That video just got me all pumped!

    EasyEJL that is an awesome transfermation.. hopefully within the year ill be able to have pictures like that from beginning 2009 to mid 2011... I was up to about 227 on my old scare which i found out later was anywhere between 5-10lbs off and thats sickening to me to think I was over 230
    Hopefully it helps Natalie as well!

    Taking weekly pictures and body statistics is another thing she can do - help her see that she IS making progress towards her body goals.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  

  
 

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