Protein -
157 g .. maximum 10% variance is acceptable
Carbohydrates -
314 g .. maximum 10% variance is acceptable
Fats -
26 g .. maximum 10% variance is acceptable
Total Calories -
2091


This is where I should be per free trainers.com This seems a bit high to me!?! Or this is the reason for plateau! Is it that I have not consumed enough during the day????

HELP ME!!!!!!!!!!!!!!!!!

Also if this is why what happens if I start eating more? Now Im really not gonna lose weight right? Im so confused!!!!!!!!!!!!!!!!!!!!!!!

Dave stay out of this http://www.gixxer.com/forums/images/graemlins/grin.gif

well if your able to continue running the way you were, im guessing your gonna lean out a bit with only 2k cals..

I eat less than that now and I have been running for along time! Is this why Im having problems losing the last of my weight? What will happen if I up to the above calories and fat intake? Will I gain rather then lose because of what my body is used to?

Maybe you should post pictures of you in seom really small clothes to better show us the areas that you are looking to change, Dont be shy. http://www.gixxer.com/forums/images/graemlins/grin.gif

ALEXS750 said:
Maybe you should post pictures of you in seom really small clothes to better show us the areas that you are looking to change, Dont be shy. http://www.gixxer.com/forums/images/graemlins/grin.gif



Not shy sunshine, just married and respectful http://www.gixxer.com/forums/images/graemlins/wink.gif

http://www.gixxer.com/forums/images/graemlins/cheers.gif

ALEXS750 said:
Maybe you should post pictures of you in seom really small clothes to better show us the areas that you are looking to change, Dont be shy. http://www.gixxer.com/forums/images/graemlins/grin.gif


Thats my daughters Aunt your talking to like that http://www.gixxer.com/forums/images/graemlins/bitchslap.gif

I would have to say thats just a broad,general guideline Mrs.Trump.Even with a 10% varience I highly doubt you need to take in that much food.Do you honestly think you can consume 2100 calories of low-fat whole foods? Thats alot of eating(Just ask Fiddy....)and I HIGHLY doubt you weigh more then him.I already know it's not right for you,but the only way to becertain is to try it for a few weeks and see what happens.With any new nutrition program,it's all trial and error to see how your body responds to it,as everybody is different.The tricky part is tailoring it to your particular needs.


Oh,and last but not least,I hope your knees feel better........next time you crash the truck ask Hubby for some Kneepads before you start to make-up with him http://www.gixxer.com/forums/images/graemlins/crazy.gif

oldgixxer said:

I would have to say thats just a broad,general guideline Mrs.Trump.Even with a 10% varience I highly doubt you need to take in that much food.Do you honestly think you can consume 2100 calories of low-fat whole foods? Thats alot of eating(Just ask Fiddy....)and I HIGHLY doubt you weigh more then him.:



try eating 6 egg whites, some oatmeal, 3 or so chicken breasts a day, some rice or potatoes and 3 or so protein shakes.. then throw in a nice steak for good measure.. http://www.gixxer.com/forums/images/graemlins/yumyum.gif http://www.gixxer.com/forums/images/graemlins/laugh.gif

Thanks Daddy http://www.gixxer.com/forums/images/graemlins/wink.gif http://www.gixxer.com/forums/images/graemlins/crazy.gif

I think you need to recheck my knee post http://www.gixxer.com/forums/images/graemlins/lick.gif there are some interesting facts in there http://www.gixxer.com/forums/images/graemlins/oogle.gif

Here is the usual intake for me

Morning

some kind of fruit........ usually cantalope

Lunch

Salad (romaine, iceberg, carrots, cucs, and radish with can of tuna over it............ lemon squeezed as dressing

sometimes Ill have turkey on wheat (dry) or turkey instead of the tuna on my salad

Snack

more fruit........ I make fruit salad so a bowl of that or maybe a couple reduced fat wheat thins (no more than 6 crackers) instead

Dinner

Chicken Breast (skinless lean), fish (baked), or turkey (lean ground beef etc)
vege spinich, or brocoli and a salad. If I feel good Ill have a half a sweet potatoe.

Im not sure what that would eqiual up to http://www.gixxer.com/forums/images/graemlins/wait.gif

That seems like way too much to me! How tall are you and how much do you weigh? And how much running or other aerobic activity are you doing (and how intense)? What kind of weight training program are you on too? All this has to be taken into account before calories are even discussed.

Just my 2 cents... http://www.gixxer.com/forums/images/graemlins/thumb.gif

You should have 4-5 meals a day and the protien shouild range 25-40 grams per meal

GSXRKID750 said:
That seems like way too much to me! How tall are you and how much do you weigh? And how much running or other aerobic activity are you doing (and how intense)? What kind of weight training program are you on too? All this has to be taken into account before calories are even discussed.

Just my 2 cents... http://www.gixxer.com/forums/images/graemlins/thumb.gif




I got your PM just been to busy to reply all my details http://www.gixxer.com/forums/images/graemlins/thumb.gif

I run about 7-9 miles a day..... sometimes more 6 days a week. I do free weights also 6 days a week approx an hour to an 1hr worth and 300+ crunches (different variations). I also do Yoga 1 1/2 hr and tap 1 hr once a week. Im 5'6" Im not sure of my weight for I refuse to get on the scale http://www.gixxer.com/forums/images/graemlins/crazy.gif I go by visual only! I wear a size 6 if that helps http://www.gixxer.com/forums/images/graemlins/laugh.gif

I would cut the carbs out to about 40 to 80 grahms and boost up the protien!!! but that is just me im not a health expert!

You got a PM http://www.gixxer.com/forums/images/graemlins/thumb.gif

i would do a 40/40/20 diet p/c/f multiply 12-15 x your body weight then minus 500 from that and you got your calories to start lsoing weight..eat 5-7 meals spread out thought the day...if you go more then 2-3 hours with refeeding your body goes into starvation mode and when you put stuff in your body after that it stores as fat for later use...keep your metoblism burning food all day and it will speed up and burn alot more calories

my opinion that diet looks weird that you osted..thats alot of carbs...

and whether you like it or not after 45 - 60 minutes your body is catablozing muscle which you dont want..before your exerises eat a protein drink and oatmeal and then after do that same..if you dont refuel glcose your body will never improve...also dont overtraqin your body will never improve either...it may a little but you hinder results and cause damage...workout m/t/t/f cardio s/s/w/ and you should lose weight quick...and if you workout concentrate on form or you will do more damage then good to yourself..(just ask me i sit with fucin pain all day in lower back from bad form http://www.gixxer.com/forums/images/graemlins/frown.gif

Holy cow....so much info..i'm interested as to how she is doing...

here's my 2 cents.
OK. I'll guess 130ish lbs, but more importantly little lean mass, hence not much in the way of a high BMR. I'll say 80 lbs. lean tissue tops. Now you need something like 80-120 grams of protein minimum, and get it into the system. That's what....about 500-700ish calories?
Fats from good sources always with your protein meals. Call it 40 - 50 grams, so another 450 calories. Carbs? I'd say 100 grams tops.....600ish cals?
Now that's on the low side before any activity.
Bad knees??? Why the milage?? Switch to sprinting as hard as you can for 12 minutes a session. High intensity on a good surface to save the knee. 3 times a week to start.
Keep up the yoga. Cut the weights to 3 times a week. Keep your workout to under an hour. Keep your routine short and simple. 10 bucks says you fart around too long between sets and don't work at anywhere near the levels of intensity needed. You won't have much choice outside of cutting back your exercise regimen 'cause once you start to work at intense levels you'll die before you can get your longish routine done in inside of an hour.
Now you'll require at least the 3000 calories for sure, every day. And it will be of some use to you. All that running just ate up calories better utilized elsewhere.
Eat clean and make your breakfast serious. Hell, you haven't eaten for probably 8 hours at least. Make it something like 2-3 egg whites, another egg whole, scrambled with some cheddar grated on top, with a T of essential oils. Chase it with a bit of broccoli steamed in a ziploc bag in the microwave.
EEEEAAAATTTTTT. Maintain and add to your lean mass. That is what your metabolism is made of.

Fiddy_Ryder said:

oldgixxer said:

I would have to say thats just a broad,general guideline Mrs.Trump.Even with a 10% varience I highly doubt you need to take in that much food.Do you honestly think you can consume 2100 calories of low-fat whole foods? Thats alot of eating(Just ask Fiddy....)and I HIGHLY doubt you weigh more then him.:



try eating 6 egg whites, some oatmeal, 3 or so chicken breasts a day, some rice or potatoes and 3 or so protein shakes.. then throw in a nice steak for good measure.. http://www.gixxer.com/forums/images/graemlins/yumyum.gif http://www.gixxer.com/forums/images/graemlins/laugh.gif



Wifey, watch out for fiddy's "protein shakes." That proteins not coming from any whey. http://www.gixxer.com/forums/images/graemlins/laugh.gif

SicShift said:

Fiddy_Ryder said:

oldgixxer said:

I would have to say thats just a broad,general guideline Mrs.Trump.Even with a 10% varience I highly doubt you need to take in that much food.Do you honestly think you can consume 2100 calories of low-fat whole foods? Thats alot of eating(Just ask Fiddy....)and I HIGHLY doubt you weigh more then him.:



try eating 6 egg whites, some oatmeal, 3 or so chicken breasts a day, some rice or potatoes and 3 or so protein shakes.. then throw in a nice steak for good measure.. http://www.gixxer.com/forums/images/graemlins/yumyum.gif http://www.gixxer.com/forums/images/graemlins/laugh.gif



Wifey, watch out for fiddy's "protein shakes." That proteins not coming from any whey. http://www.gixxer.com/forums/images/graemlins/laugh.gif



http://www.gixxer.com/forums/images/graemlins/ooo.gifDohh!!Mansauce http://www.gixxer.com/forums/images/graemlins/ooo.gif

oldgixxer said:

SicShift said:

Fiddy_Ryder said:

oldgixxer said:

I would have to say thats just a broad,general guideline Mrs.Trump.Even with a 10% varience I highly doubt you need to take in that much food.Do you honestly think you can consume 2100 calories of low-fat whole foods? Thats alot of eating(Just ask Fiddy....)and I HIGHLY doubt you weigh more then him.:



try eating 6 egg whites, some oatmeal, 3 or so chicken breasts a day, some rice or potatoes and 3 or so protein shakes.. then throw in a nice steak for good measure.. http://www.gixxer.com/forums/images/graemlins/yumyum.gif http://www.gixxer.com/forums/images/graemlins/laugh.gif



Wifey, watch out for fiddy's "protein shakes." That proteins not coming from any whey. http://www.gixxer.com/forums/images/graemlins/laugh.gif



http://www.gixxer.com/forums/images/graemlins/ooo.gifDohh!!Mansauce http://www.gixxer.com/forums/images/graemlins/ooo.gif


http://www.gixxer.com/forums/images/graemlins/ooo.gifDUH.... Someonesgonnacatchasmack http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/laugh.gif

Wifey said:
Here is the usual intake for me

Morning

some kind of fruit........ usually cantalope

Lunch

Salad (romaine, iceberg, carrots, cucs, and radish with can of tuna over it............ lemon squeezed as dressing

sometimes Ill have turkey on wheat (dry) or turkey instead of the tuna on my salad

Snack

more fruit........ I make fruit salad so a bowl of that or maybe a couple reduced fat wheat thins (no more than 6 crackers) instead

Dinner

Chicken Breast (skinless lean), fish (baked), or turkey (lean ground beef etc)
vege spinich, or brocoli and a salad. If I feel good Ill have a half a sweet potatoe.





Well, to me it looks like yer not eating enough of the right things...Definitly need to have something more than fruit for the biggest meal of the day(breakfast). Lettus has no real nutritional value other than to help keep you regular. I would also ease up on the fruit a little, the sugars will spike yer insuline level. To me it looks like yer only eating two good meals a day.

Wifey said:

oldgixxer said:

SicShift said:

Fiddy_Ryder said:

oldgixxer said:

I would have to say thats just a broad,general guideline Mrs.Trump.Even with a 10% varience I highly doubt you need to take in that much food.Do you honestly think you can consume 2100 calories of low-fat whole foods? Thats alot of eating(Just ask Fiddy....)and I HIGHLY doubt you weigh more then him.:



try eating 6 egg whites, some oatmeal, 3 or so chicken breasts a day, some rice or potatoes and 3 or so protein shakes.. then throw in a nice steak for good measure.. http://www.gixxer.com/forums/images/graemlins/yumyum.gif http://www.gixxer.com/forums/images/graemlins/laugh.gif



Wifey, watch out for fiddy's "protein shakes." That proteins not coming from any whey. http://www.gixxer.com/forums/images/graemlins/laugh.gif



http://www.gixxer.com/forums/images/graemlins/ooo.gifDohh!!Mansauce http://www.gixxer.com/forums/images/graemlins/ooo.gif


http://www.gixxer.com/forums/images/graemlins/ooo.gifDUH.... Someonesgonnacatchasmack http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/laugh.gif



http://www.gixxer.com/forums/images/graemlins/wtf.gif Gawt damn summabitch http://www.gixxer.com/forums/images/graemlins/flipa.gif one day.. one day,, vengance will be mine,

me --> http://www.gixxer.com/forums/images/graemlins/bitchslap.gif <-- Mr. Chubby Shift
me --> http://www.gixxer.com/forums/images/graemlins/bitchslap.gif <-- Knick Knack aka tattoo from fantasy island aka Oldgixxer

http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/flipa.gif

arc_light said:

Bad knees??? Why the milage?? Switch to sprinting as hard as you can for 12 minutes a session. High intensity on a good surface to save the knee. 3 times a week to start.





Wow..Sorry dood, but bad advice!! Just stay away from Jogging altogether wifey, or you are going to end up back in the Hospital getting another OP. The LAST Thing you want to start doing with a bad knee is sprinting, when you up the intensity you also up the impact and stress put on the knee, which up's your chances of re-injury.

Swim, or get on a Bike, or something else. Sure it sucks...but so does sitting around all day right http://www.gixxer.com/forums/images/graemlins/wink.gif lots of other ways to get a really good cardio workout, without the risj to your knee http://www.gixxer.com/forums/images/graemlins/thumb.gif

but I figured there was little chance of getting a diehard to buy into that. AS long as she was going to continue to beat her knees up anyway, I thought she'd be better off sprinting. If she sticks to doing it on a good surface and heeds any warning signs around discomfort she'll get more from less.

And taking a look at my earlier post. The maintenance numbers add up to around the 2000ish mark, so on second thought 3000 a day is high if she puts a damper on her activity volumes. Let's move it to 2400 tops, from good sources. And OldGixxer's correct; she'lll have to work real hard to get those kinds of numbers in eating clean. All the more reason to make breakfast a big one.