Guest guest Posted July 22, 2002 Report Share Posted July 22, 2002 , It would be very helpful if you knew the macro-nutrient profile of her diet. Additionally, What is the total amount of calories for this diet? It will be easier to comment if we have this information. Thanks! Dave Barry AAU Mr. America NABBA Mr. USA Park, MI USA --- houserules_2000 wrote: > Supertraining Members, > > This is a Diet prior to me training her in which a > former client used > for her first two weeks (Total 12 weeks of dieting) > on her way to > getting leaner (for fitness show), her weight was > approximately 126 > lbs. at 5'5, 20% bf at start of diet. She played > rugby 3 times a > week, resistance trained 3 times per week for 50 > minutes and did > cardio 3 times per week for 30 minutes. Feel free to > critique or make > comments. > > Meal one: 8:30 A.M. > > Multi-Vitamin/Mineral > > 1/2 cup of Slow-cook Oatmeal add cinnamon if wanted > or bowl of mini > wheat squares with 1/2 cup skim milk > > 1/2 Grapefruit > > 4 egg whites including one yolk prepared as you want > (if cooking with > oil use extra virgin olive oil) > > Meal two: 11:30 A.M. > > 1/2 cup of brown rice > > 5 oz. of lean ground chicken, turkey or beef > > Meal three: 2:30 P.M. > > 1 Can of Albacore (white) tuna > > 1-2 cups of Mixed veggies (broccoli, cauliflower > etc.) with 1 tbsp. > of salad dressing (your choice) > > Meal four: 5:30 P.M. > > 5 oz. of Chicken breast > > 1 medium sized yam/sweet potato > > 1 sugar free popsicle of your choice > > Meal five: 8:30 P.M. > > 1 cup of cottage cheese > > 5 Strawberries or 5 slices of peach > > Also included to the diet: She was allowed some free > foods whenever > she was hungry they included: Sugar free carbonated > waters, Sugar > free jello, rommaine lettuce, celery. And she was > allowed one cheat > day per week where she could eat anything she > wanted. Again, feel > free to make comments or suggestions to improve this > diet. > > Webster, CFC > Kingston, Ontario > > > * Don't forget to sign all letters with full name > and city of residence if > you wish them to be published! > > > __________________________________________________ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 22, 2002 Report Share Posted July 22, 2002 Her diet as a whole looks good...I do question the use of fruits before sleep. The cottage cheese is of course an excellent selection as a before bed meal, but the sugar containing fruits is what I wonder about. Also what type of caloric value is there in sugar free popsicles? This would seem to be an excuse to get something sweet in for the day, although this type of food is going to have a lot of artificial sweetners in it. Otherwise I would think that this client should see some excellent results from what you have prescribed. Heifner Atlanta, GA > Supertraining Members, > > This is a Diet prior to me training her in which a former client used > for her first two weeks (Total 12 weeks of dieting) on her way to > getting leaner (for fitness show), her weight was approximately 126 > lbs. at 5'5, 20% bf at start of diet. She played rugby 3 times a > week, resistance trained 3 times per week for 50 minutes and did > cardio 3 times per week for 30 minutes. Feel free to critique or make > comments. > > Meal one: 8:30 A.M. > > Multi-Vitamin/Mineral > > 1/2 cup of Slow-cook Oatmeal add cinnamon if wanted or bowl of mini > wheat squares with 1/2 cup skim milk > > 1/2 Grapefruit > > 4 egg whites including one yolk prepared as you want (if cooking with > oil use extra virgin olive oil) > > Meal two: 11:30 A.M. > > 1/2 cup of brown rice > > 5 oz. of lean ground chicken, turkey or beef > > Meal three: 2:30 P.M. > > 1 Can of Albacore (white) tuna > > 1-2 cups of Mixed veggies (broccoli, cauliflower etc.) with 1 tbsp. > of salad dressing (your choice) > > Meal four: 5:30 P.M. > > 5 oz. of Chicken breast > > 1 medium sized yam/sweet potato > > 1 sugar free popsicle of your choice > > Meal five: 8:30 P.M. > > 1 cup of cottage cheese > > 5 Strawberries or 5 slices of peach > > Also included to the diet: She was allowed some free foods whenever > she was hungry they included: Sugar free carbonated waters, Sugar > free jello, rommaine lettuce, celery. And she was allowed one cheat > day per week where she could eat anything she wanted. Again, feel > free to make comments or suggestions to improve this diet. > > Webster, CFC > Kingston, Ontario > > > * Don't forget to sign all letters with full name and city of residence if > you wish them to be published! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 23, 2002 Report Share Posted July 23, 2002 , When I first looked at the diet it looked like a " diet " w/ " grapefruit " and diet-like terms and it concerned me, being an athlete.... Actually I am 128 lbs. 20% bf myself at 5'5. Then, I visited fitday.com to plug in % cho, pro, fat and overall calories were 1840 with 40% CHO, 40% Pro and 16% fat. To me, I think I would " starve " on that type of diet. Is it only for 2-weeks? Something that low can set up an athlete, particularly a female up for failure and/or eating disorder.... As a serious athlete I had a minimum of 1,950 to keep a lean 18-19% working out more than the volume described, but probably could have benefitted by eating more, thinking I slowed down my metabolism. Debbie Kiefiuk, M.Ed., C.S.C.S. Ann ARbor, MI USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 24, 2002 Report Share Posted July 24, 2002 I have a question about why drop this athlete's body fat level lower than 20%. This body fat is typical range for a rugby player and healthy weight for a female. Is it interfering w/ performance? Why this dieting goal? Debbie Kiefiuk, M.Ed., C.S.C.S. Ann Arbor, MI USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 24, 2002 Report Share Posted July 24, 2002 Dave, Is this the typical bodybuilder/fitness show diet? If so, how long would you think it would take her to get down to the 9-12% body fat level? With your expertise, what other recommendations would you have for the program? I have found that 4 hours min. cardio and 4x/week weight training (minimum 3x) effective, but the total volume I had trained could have gone up as high as 30 hours for competitive aerobic competition....including time w/ choreography, flexibility. THe program also progressed to plyometrics and intervals. My diet as around 1950 cals day and I kept the fat% in diet low. However, I never got my body fat down that low. Since you have a lot to share, I'd love to learn more on your programs and thoughts about the diet and fitness program to excel at that level. Thanks. Debbie Kiefiuk Ann ARbor, MI USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 24, 2002 Report Share Posted July 24, 2002 Debbie, I'm under the impression that this person wants to compete in a fitness show. If that's the case a 20% body fat would put her somewhere around last place. Generally, a fitness girl needs to compete between 9-12% body fat to do well. Dave Barry AAU Mr. America NABBA Mr. USA Park, MI USA --- excel8888@... wrote: > I have a question about why drop this athlete's body > fat level lower than > 20%. This body fat is typical range for a rugby > player and healthy weight > for a female. Is it interfering w/ performance? > Why this dieting goal? > > Debbie Kiefiuk, M.Ed., C.S.C.S. > Ann Arbor, MI USA > > __________________________________________________ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2002 Report Share Posted July 25, 2002 Rosemary, Thanks for the insight! I found it very difficult to reduce my bf% below 19% which was underwater weigh in despite many hours training, i.e., 2-3 aerobic classes and intense weight training followed by a 5 min run to accumulate volumes of exercise...even up to 30 hours in a week (including flexiblity, choreography, etc.) for a competitive aerobic competition (speaking of such...the name should be competitive anaerobics!). I find bodyblg and competitive aerobics....those " subjective sports " so harmful. It isn't natural and/or genetics do play a role like you indicated (someone w/ high metabolism, etc..).... Also, for those in bodybld.... after, they gain the weight back. So what's the point? Who can live that way? Fitness for life. Have fun at the show! Debbie Kiefiuk, M.Ed., C.S.C.S. Ann Arbor, MI USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2002 Report Share Posted July 25, 2002 Debbie Kiefiuk: > I find bodyblg and competitive aerobics....those " subjective sports " so > harmful. It isn't natural and/or genetics do play a role like you indicated > (someone w/ high metabolism, etc..).... Also, for those in bodybld.... > after, they gain the weight back. So what's the point? Who can live that > way? All sport at it's highest level can be harmful and dangerous. World records are not set by average people living healthy lives, their set by people willing to push their physical, physiological, and psychological barriers. The point is to be the best. Health is only an ideal, not everyone's underlying passion. > Fitness for life. Fitness for what? This is a horribly abused word, usually interchanged with health. Fitness is to be fit for an activity/task. Fitness for sport usually has little to do with what most people would consider health. Loren Chiu Human Performance Laboratories The University of Memphis Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 26, 2002 Report Share Posted July 26, 2002 Debbie Kiefiuk: << I find bodyblg and competitive aerobics....those " subjective sports " so harmful. It isn't natural and/or genetics do play a role like you indicated (someone w/ high metabolism, etc..).... >> Competition aerobics harmful??? Do you have any real evidence to back up such a statement? Having been involved at a World Level I have seen no real harm from competing by comparison to any other elite sport. << Also, for those in bodybld.... after, they gain the weight back. So what's the point? Who can live that way? The point is that they train hard, show discipline and achieve personal bests, some will win titles and they can reflect back on such success. Like any sport the problem only comes in if the sport absorbs all their time and focus and they lose sight of the big picture. Hamish Ferguson Christchurch, New Zealand * Don't forget to sign all letters with full name and city of residence if you wish them to be published! Quote Link to comment Share on other sites More sharing options...
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