Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 Helen, As the accounting type, you might want to be sure your intake is 100%. 110% is how I gained my weight back. I would suggest you try a 40/40/20% split. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 Helen, I would suggest you try a 40/40/20% split. Not to be confused with a banana split...........LOLOL Z Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 Helen, Our society is very carb centric. Even dogma from our medical and government institutions are big on carbs. As long as its low in fat and the calories are under control this is not neccesarily a problem, but is is not BfL and may not maximize muscle growth. Also, I find it harder to be satisfied with an high carb meal over my, all be it lean, meat. As such it can be tough to find packaged solutions that fit the BfL or any body building program. The solution is preplanning your meals with the right balance of food types. This might mean more prep work than you are used but, your just not going to find many items right off the shelf that fit. There is plenty of advice out there on food choices. Your going to have to get in the kitchen and so some planning. Cook, fill the freezer up with the right meals, and consider a food sealer. I think fasts can be beneficial, but they run counter to the BfL program which has a lot to do with keeping your body filled with the right nutrients. If your going to fast, it is best to do just before the start of a 12 week cycle. -- Kurnik http://expat-wanderlust.blogspot.com/ On Tue, Jun 16, 2009 at 11:16 PM, Helen Leon wrote: > > > Hi everyone... I have these two burning questions I've been meaning to get > input on. > > 1. My carb/protein/fat ratio is about 60% - 30% - 20%. I'm trying to get > the protein and carb ratios swapped but having a hard time. With a couple > servings of veggies and maybe one serving of fruit a day, plus the myoplex > nutrition bar my carbs, are constantly outweighing my protein. Any > suggestions? Is anyone else running into this or do you think my ratios are > right? Help... > > 2. Somewhat of a controversial topic.... 1 day water fast... good or bad? > I am kind of feeling like a stuffed sausage lately and wanted to give my > digestive system a rest... I think this is due to still getting used to the > increase in protein into my daily routine. Usually when I have a tummy ache > i just skip a couple meals until it passes. Any thoughts on this with the > BFL model of 6 meals a day? (Please note - I am not advocating a water > fast... I am only asking for input.) > > Much appreciated, > > Helen > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 Interesting answer. Can't see where it helps, but interesting just the same. > > Helen, > > As the accounting type, you might want to be sure your intake is 100%. 110% is how I gained my weight back. > > I would suggest you try a 40/40/20% split. > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 I would never recommend a fast ofwater as it is essential for our body to function. JAM > > > > > > > Hi everyone... I have these two burning questions I've been meaning to get > > input on. > > > > 1. My carb/protein/fat ratio is about 60% - 30% - 20%. I'm trying to get > > the protein and carb ratios swapped but having a hard time. With a couple > > servings of veggies and maybe one serving of fruit a day, plus the myoplex > > nutrition bar my carbs, are constantly outweighing my protein. Any > > suggestions? Is anyone else running into this or do you think my ratios are > > right? Help... > > > > 2. Somewhat of a controversial topic.... 1 day water fast... good or bad? > > I am kind of feeling like a stuffed sausage lately and wanted to give my > > digestive system a rest... I think this is due to still getting used to the > > increase in protein into my daily routine. Usually when I have a tummy ache > > i just skip a couple meals until it passes. Any thoughts on this with the > > BFL model of 6 meals a day? (Please note - I am not advocating a water > > fast... I am only asking for input.) > > > > Much appreciated, > > > > Helen > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 > I would never recommend a fast ofwater as it is essential for our body to > function. > JAM > Hmmm, I took " water fast " and the text in the paragraph to imply that only water would be consumed for the fasting period. Sort of like a " juice fast " only with, well water. A google search for " water fast " seems to confirm that assumption. -- Kurnik http://expat-wanderlust.blogspot.com/ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 , Great! Now you have me thinking of ice cream. Geeze! I was doing so good today. Oh heck, who am I kidding. I've been thinking ice cream since lunch. ...But, the idea of combining it with fruit makes it ALMOST authorized. Progress, NOT... Banana Splits! Sent from my Verizon Wireless BlackBerry Re: Two Questions Helen, I would suggest you try a 40/40/20% split. Not to be confused with a banana split...........LOLOL Z Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 Silly me... I just reread my question and realized I goofed... lol... (i was writing at the end of a long day)... anyway, today i was about 50-carb, 25-protein, 25-fat - Helen ________________________________ To: bodyforlife Sent: Wednesday, June 17, 2009 12:06:41 PM Subject: Re: Two Questions Helen, As the accounting type, you might want to be sure your intake is 100%. 110% is how I gained my weight back. I would suggest you try a 40/40/20% split. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 17, 2009 Report Share Posted June 17, 2009 Hi , I am totally in agreement with what you are saying, planning is the key and I am planning which is why I am so frusterated. How do you get to these protein, carb, fat levels BFL recommends? I do cook, I do preplan... and still... the carbs win at the end of the day and if protein wins out then usually my fat percentage is higher! Its quite frusterating. I start my day with a protein shake... mid morning usually oatmeal or a slice of wheat bread or a hard boiled egg or low fat cottage cheese... lunch is usually chicken, salmon, or smoked deli turkey. I usually pair my lunch with a vegetable - raw mushrooms or boiled cabbage, or a small red potato, maybe lettuce/tomato... you get the idea. When I'm not feeling veggies I pair it with fruit like a banana or strawberries. So then mid-afternoon snack is usually a myoplex bar or cottage cheese if I didn't have it earlier in the day. When I get home i usually cook up another veggie like spinach and usually have it with 1/3 of a breast of chicken. At some point in the morning I will have my coffee with non-dairy creamer... and after my nighttime workout i go to sleep with a 1/2 scoop of protein shake.  My meats have all been lean (I haven't had steak or pork yet and its week 3 already!). If a craving is unbearable I might have a jello pudding cup, the sugar free kind.  :-) So, what am I doing wrong (besides the jello pudding cup...lol)? If I cut back on fats, carbs outpace protein. If I cut back on carbs and increase protein, my fat ratio goes higher than I would like... All the while, I am tracking calories to stay below 1,400 per day.  I am using fresh ingredients and go to the market almost daily for them, and rarely buy prepackaged unless they are ready to eat raw veggies like carrots or mushrooms. Sorry to ramble, but this is really frusterating me... - Helen ________________________________ To: bodyforlife Sent: Wednesday, June 17, 2009 12:43:54 PM Subject: Re: Two Questions Helen, Our society is very carb centric. Even dogma from our medical and government institutions are big on carbs. As long as its low in fat and the calories are under control this is not neccesarily a problem, but is is not BfL and may not maximize muscle growth. Also, I find it harder to be satisfied with an high carb meal over my, all be it lean, meat. As such it can be tough to find packaged solutions that fit the BfL or any body building program. The solution is preplanning your meals with the right balance of food types. This might mean more prep work than you are used but, your just not going to find many items right off the shelf that fit. There is plenty of advice out there on food choices. Your going to have to get in the kitchen and so some planning. Cook, fill the freezer up with the right meals, and consider a food sealer. I think fasts can be beneficial, but they run counter to the BfL program which has a lot to do with keeping your body filled with the right nutrients. If your going to fast, it is best to do just before the start of a 12 week cycle. -- Kurnik http://expat- wanderlust. blogspot. com/ On Tue, Jun 16, 2009 at 11:16 PM, Helen Leon <the1beautifulhelen@ yahoo.com>wrote: > > > Hi everyone... I have these two burning questions I've been meaning to get > input on. > > 1. My carb/protein/ fat ratio is about 60% - 30% - 20%. I'm trying to get > the protein and carb ratios swapped but having a hard time. With a couple > servings of veggies and maybe one serving of fruit a day, plus the myoplex > nutrition bar my carbs, are constantly outweighing my protein. Any > suggestions? Is anyone else running into this or do you think my ratios are > right? Help... > > 2. Somewhat of a controversial topic.... 1 day water fast... good or bad? > I am kind of feeling like a stuffed sausage lately and wanted to give my > digestive system a rest... I think this is due to still getting used to the > increase in protein into my daily routine. Usually when I have a tummy ache > i just skip a couple meals until it passes. Any thoughts on this with the > BFL model of 6 meals a day? (Please note - I am not advocating a water > fast... I am only asking for input.) > > Much appreciated, > > Helen > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 18, 2009 Report Share Posted June 18, 2009 Helen, With your reported menu, it would seem that you would be within the targets we mentioned, however, be clear that BFL uses palm and fist sized portions of protein and carbs, respectively. There are a few of us that have dove in a bit more and have dissected the meals a bit further. If you have the book, review page 83. The portions are all that are really needed. The 40/40/20 split is my own target when I am stuck at the scale or have the time to count calories. Your menus appear nicely planned. Note that if having a meal replacement shake or bar, that is your meal. If not satisfied in the past, I did seek out more veggies or, sometimes, fruit. Not that I do not want to answer your question, but, I suggest you not yet focus on calorie refinement. Do get your arms around the BFL portions and the meal spacing. The refinement will likely happen in due time. Keep on it! Remembering... Progress, NOT perfection! Sent from my Verizon Wireless BlackBerry Re: Two Questions Helen, Our society is very carb centric. Even dogma from our medical and government institutions are big on carbs. As long as its low in fat and the calories are under control this is not neccesarily a problem, but is is not BfL and may not maximize muscle growth. Also, I find it harder to be satisfied with an high carb meal over my, all be it lean, meat. As such it can be tough to find packaged solutions that fit the BfL or any body building program. The solution is preplanning your meals with the right balance of food types. This might mean more prep work than you are used but, your just not going to find many items right off the shelf that fit. There is plenty of advice out there on food choices. Your going to have to get in the kitchen and so some planning. Cook, fill the freezer up with the right meals, and consider a food sealer. I think fasts can be beneficial, but they run counter to the BfL program which has a lot to do with keeping your body filled with the right nutrients. If your going to fast, it is best to do just before the start of a 12 week cycle. -- Kurnik http://expat- wanderlust. blogspot. com/ On Tue, Jun 16, 2009 at 11:16 PM, Helen Leon <the1beautifulhelen@ yahoo.com>wrote: > > > Hi everyone... I have these two burning questions I've been meaning to get > input on. > > 1. My carb/protein/ fat ratio is about 60% - 30% - 20%. I'm trying to get > the protein and carb ratios swapped but having a hard time. With a couple > servings of veggies and maybe one serving of fruit a day, plus the myoplex > nutrition bar my carbs, are constantly outweighing my protein. Any > suggestions? Is anyone else running into this or do you think my ratios are > right? Help... > > 2. Somewhat of a controversial topic.... 1 day water fast... good or bad? > I am kind of feeling like a stuffed sausage lately and wanted to give my > digestive system a rest... I think this is due to still getting used to the > increase in protein into my daily routine. Usually when I have a tummy ache > i just skip a couple meals until it passes. Any thoughts on this with the > BFL model of 6 meals a day? (Please note - I am not advocating a water > fast... I am only asking for input.) > > Much appreciated, > > Helen > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 18, 2009 Report Share Posted June 18, 2009 Helen,I havent responded yet since ive been busy but as long as keep a diet like that with lean protien and good carbs youll be fine. Tour meals sound great and you get thepicture Your metabolism and hunger will change over time so sont fret about it now. Im on my dang touch phone so excuse the grammar lol Keep track of the exercises and always look for improvement. In,3 and then 6 months you will look back and be amazed. Re: Two Questions Hi , I am totally in agreement with what you are saying, planning is the key and I am planning which is why I am so frusterated. How do you get to these protein, carb, fat levels BFL recommends? I do cook, I do preplan... and still... the carbs win at the end of the day and if protein wins out then usually my fat percentage is higher! Its quite frusterating. I start my day with a protein shake... mid morning usually oatmeal or a slice of wheat bread or a hard boiled egg or low fat cottage cheese... lunch is usually chicken, salmon, or smoked deli turkey. I usually pair my lunch with a vegetable - raw mushrooms or boiled cabbage, or a small red potato, maybe lettuce/tomato... you get the idea. When I'm not feeling veggies I pair it with fruit like a banana or strawberries. So then mid-afternoon snack is usually a myoplex bar or cottage cheese if I didn't have it earlier in the day. When I get home i usually cook up another veggie like spinach and usually have it with 1/3 of a breast of chicken. At some point in the morning I will have my coffee with non-dairy creamer.. and after my nighttime workout i go to sleep with a 1/2 scoop of protein shake.  My meats have all been lean (I haven't had steak or pork yet and its week 3 already!). If a craving is unbearable I might have a jello pudding cup, the sugar free kind. [The entire original message is not included] Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 18, 2009 Report Share Posted June 18, 2009 i was having trouble upping my carbs and lowering my fat.? I was doing a low carb diet before.? so quite the opposite problem. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 18, 2009 Report Share Posted June 18, 2009 Helen, I echo and Randy's comments. The diet you describe looks pretty good and will unquestionably yield great results with exercise. The palm/fist portion methodology is extremely effective and easy to follow. Given that you would have a very small palm for it to be the size of 1/3 of a chicken breast! Us this simplified portion guidance to stay on track. Strictly speaking, fruits, given their high calorie density, are carbs and are not interchangeable or a substitution with vegetables. Also, I would not alter meal *balance* in an attempt to " make up " from previous meals that where a bit heavy in carbs or fat. You described spinach and chicken breast as your evening meal, but your missing your carb there. The rationale beyond this eating plan is that you feed your body what it needs as you need it avoiding the glycemic roller coaster that comes with 3 squares a day. you might have a smaller meal, but keep the food types balanced. Finally, fats play a critical role in our diets and it is a bad idea to over restrict it out of your diet. As long as you follow portion control for low fat sources you fine. There are exceptions, for example salmon is a great choice that has a bit more fat than your average protein. -- Kurnik http://expat-wanderlust.blogspot.com/ On Wed, Jun 17, 2009 at 9:52 PM, Helen Leon wrote: > > > Hi , > I am totally in agreement with what you are saying, planning is the key and > I am planning which is why I am so frusterated. How do you get to these > protein, carb, fat levels BFL recommends? I do cook, I do preplan... and > still... the carbs win at the end of the day and if protein wins out then > usually my fat percentage is higher! Its quite frusterating. I start my > day with a protein shake... mid morning usually oatmeal or a slice of wheat > bread or a hard boiled egg or low fat cottage cheese... lunch is usually > chicken, salmon, or smoked deli turkey. I usually pair my lunch with a > vegetable - raw mushrooms or boiled cabbage, or a small red potato, maybe > lettuce/tomato... you get the idea. When I'm not feeling veggies I pair it > with fruit like a banana or strawberries. So then mid-afternoon snack is > usually a myoplex bar or cottage cheese if I didn't have it earlier in the > day. When I get home i usually cook up another veggie like > spinach and usually have it with 1/3 of a breast of chicken. At some point > in the morning I will have my coffee with non-dairy creamer... and after my > nighttime workout i go to sleep with a 1/2 scoop of protein shake. My > meats have all been lean (I haven't had steak or pork yet and its week 3 > already!). If a craving is unbearable I might have a jello pudding cup, the > sugar free kind. :-) > > So, what am I doing wrong (besides the jello pudding cup...lol)? If I cut > back on fats, carbs outpace protein. If I cut back on carbs and increase > protein, my fat ratio goes higher than I would like... All the while, I am > tracking calories to stay below 1,400 per day. I am using fresh ingredients > and go to the market almost daily for them, and rarely buy prepackaged > unless they are ready to eat raw veggies like carrots or mushrooms. > > Sorry to ramble, but this is really frusterating me... > > - Helen > > ________________________________ > From: Kurnik <dkurnik@... <dkurnik%40gmail.com>> > To: bodyforlife <bodyforlife%40yahoogroups.com> > Sent: Wednesday, June 17, 2009 12:43:54 PM > Subject: Re: Two Questions > > Helen, > > Our society is very carb centric. Even dogma from our medical and > government institutions are big on carbs. As long as its low in fat and > the calories are under control this is not neccesarily a problem, but is is > not BfL and may not maximize muscle growth. Also, I find it harder to be > satisfied with an high carb meal over my, all be it lean, meat. As such it > can be tough to find packaged solutions that fit the BfL or any body > building program. > > The solution is preplanning your meals with the right balance of food > types. This might mean more prep work than you are used but, your just not > going to find many items right off the shelf that fit. There is plenty of > advice out there on food choices. Your going to have to get in the kitchen > and so some planning. Cook, fill the freezer up with the right meals, and > consider a food sealer. > > I think fasts can be beneficial, but they run counter to the BfL program > which has a lot to do with keeping your body filled with the right > nutrients. If your going to fast, it is best to do just before the start > of a 12 week cycle. > > -- > > Kurnik > http://expat- wanderlust. blogspot. com/ > > On Tue, Jun 16, 2009 at 11:16 PM, Helen Leon > <the1beautifulhelen@ yahoo.com>wrote: > > > > > > > Hi everyone... I have these two burning questions I've been meaning to > get > > input on. > > > > 1. My carb/protein/ fat ratio is about 60% - 30% - 20%. I'm trying to get > > the protein and carb ratios swapped but having a hard time. With a couple > > servings of veggies and maybe one serving of fruit a day, plus the > myoplex > > nutrition bar my carbs, are constantly outweighing my protein. Any > > suggestions? Is anyone else running into this or do you think my ratios > are > > right? Help... > > > > 2. Somewhat of a controversial topic.... 1 day water fast... good or bad? > > I am kind of feeling like a stuffed sausage lately and wanted to give my > > digestive system a rest... I think this is due to still getting used to > the > > increase in protein into my daily routine. Usually when I have a tummy > ache > > i just skip a couple meals until it passes. Any thoughts on this with the > > BFL model of 6 meals a day? (Please note - I am not advocating a water > > fast... I am only asking for input.) > > > > Much appreciated, > > > > Helen > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 18, 2009 Report Share Posted June 18, 2009 Hi All, I'm trying to stick to the fist-size portion method as best i can. The chicken breasts were huge (no joke)... and I bought about 4 double breasts (came out to like $25 of chicken) from the market and cut each one into thirds and froze them in individual baggies. Raw, they are my fist size, but they do shrink once cooked. As far as the veggie/lean meat dinner I am usually considering the veggie as both a veggie and a carb. I know this could be my own stupidity at work but since I am trying to simultaneously cut calories, cut carbs, eat healthy, increase protein, and lower fat... this is where my mind thinks " oh its late in the day, skip the wheat toast, this veggie has good carbs. "  I've been having salmon about 3 times per week and not taking any oil capsules. The 5 lbs lost so far has stayed off and I'm feeling toner already. Here's what today's menu was, suggestions for improvement are welcome: 8am - wheat toast 1 slice 9:30am - coffee, 2 hard boiled eggs (1 yolk) 11:30 - chicken white & dark meat, 1/2 cabbage head, 1/4 large tomato 2pm - myoplex bar 4pm - 3 oreos (whoopsies...lol), more coffee about 11:30pm I'll be having my protein shake after my workout which I'm heading out for in a minute. I'm up to about 4 miles in 1 hour, and when I work my lower body with weights I'm doing only 2 miles or about 30 minutes on the treadmill as a warmup. Upper body I do on days I finish 4 miles. Not exactly BFL exercise routine, but its working for me. I do make sure I increase the weight (or nearly sprint when jogging) with the reps/time. With summer school upon me I've been running late in the mornings and getting to bed later too - classes started Monday so its all an ajustment. This week I've been exhausted. Thanks for all the input everyone! - Helen ________________________________ To: bodyforlife Sent: Thursday, June 18, 2009 8:44:53 AM Subject: Re: Two Questions Helen, I echo and Randy's comments. The diet you describe looks pretty good and will unquestionably yield great results with exercise. The palm/fist portion methodology is extremely effective and easy to follow. Given that you would have a very small palm for it to be the size of 1/3 of a chicken breast! Us this simplified portion guidance to stay on track. Strictly speaking, fruits, given their high calorie density, are carbs and are not interchangeable or a substitution with vegetables. Also, I would not alter meal *balance* in an attempt to " make up " from previous meals that where a bit heavy in carbs or fat. You described spinach and chicken breast as your evening meal, but your missing your carb there. The rationale beyond this eating plan is that you feed your body what it needs as you need it avoiding the glycemic roller coaster that comes with 3 squares a day. you might have a smaller meal, but keep the food types balanced. Finally, fats play a critical role in our diets and it is a bad idea to over restrict it out of your diet. As long as you follow portion control for low fat sources you fine. There are exceptions, for example salmon is a great choice that has a bit more fat than your average protein. -- Kurnik http://expat- wanderlust. blogspot. com/ On Wed, Jun 17, 2009 at 9:52 PM, Helen Leon <the1beautifulhelen@ yahoo.com>wrote: > > > Hi , > I am totally in agreement with what you are saying, planning is the key and > I am planning which is why I am so frusterated. How do you get to these > protein, carb, fat levels BFL recommends? I do cook, I do preplan... and > still... the carbs win at the end of the day and if protein wins out then > usually my fat percentage is higher! Its quite frusterating. I start my > day with a protein shake... mid morning usually oatmeal or a slice of wheat > bread or a hard boiled egg or low fat cottage cheese... lunch is usually > chicken, salmon, or smoked deli turkey. I usually pair my lunch with a > vegetable - raw mushrooms or boiled cabbage, or a small red potato, maybe > lettuce/tomato. .. you get the idea. When I'm not feeling veggies I pair it > with fruit like a banana or strawberries. So then mid-afternoon snack is > usually a myoplex bar or cottage cheese if I didn't have it earlier in the > day. When I get home i usually cook up another veggie like > spinach and usually have it with 1/3 of a breast of chicken. At some point > in the morning I will have my coffee with non-dairy creamer... and after my > nighttime workout i go to sleep with a 1/2 scoop of protein shake. My > meats have all been lean (I haven't had steak or pork yet and its week 3 > already!). If a craving is unbearable I might have a jello pudding cup, the > sugar free kind. :-) > > So, what am I doing wrong (besides the jello pudding cup...lol)? If I cut > back on fats, carbs outpace protein. If I cut back on carbs and increase > protein, my fat ratio goes higher than I would like... All the while, I am > tracking calories to stay below 1,400 per day. I am using fresh ingredients > and go to the market almost daily for them, and rarely buy prepackaged > unless they are ready to eat raw veggies like carrots or mushrooms. > > Sorry to ramble, but this is really frusterating me... > > - Helen > > ____________ _________ _________ __ > From: Kurnik <dkurnikgmail (DOT) com <dkurnik%40gmail. com>> > To: bodyforlife@ yahoogroups. com <bodyforlife% 40yahoogroups. com> > Sent: Wednesday, June 17, 2009 12:43:54 PM > Subject: Re: Two Questions > > Helen, > > Our society is very carb centric. Even dogma from our medical and > government institutions are big on carbs. As long as its low in fat and > the calories are under control this is not neccesarily a problem, but is is > not BfL and may not maximize muscle growth. Also, I find it harder to be > satisfied with an high carb meal over my, all be it lean, meat. As such it > can be tough to find packaged solutions that fit the BfL or any body > building program. > > The solution is preplanning your meals with the right balance of food > types. This might mean more prep work than you are used but, your just not > going to find many items right off the shelf that fit. There is plenty of > advice out there on food choices. Your going to have to get in the kitchen > and so some planning. Cook, fill the freezer up with the right meals, and > consider a food sealer. > > I think fasts can be beneficial, but they run counter to the BfL program > which has a lot to do with keeping your body filled with the right > nutrients. If your going to fast, it is best to do just before the start > of a 12 week cycle. > > -- > > Kurnik > http://expat- wanderlust. blogspot. com/ > > On Tue, Jun 16, 2009 at 11:16 PM, Helen Leon > <the1beautifulhelen @ yahoo.com>wrote: > > > > > > > Hi everyone... I have these two burning questions I've been meaning to > get > > input on. > > > > 1. My carb/protein/ fat ratio is about 60% - 30% - 20%. I'm trying to get > > the protein and carb ratios swapped but having a hard time. With a couple > > servings of veggies and maybe one serving of fruit a day, plus the > myoplex > > nutrition bar my carbs, are constantly outweighing my protein. Any > > suggestions? Is anyone else running into this or do you think my ratios > are > > right? Help... > > > > 2. Somewhat of a controversial topic.... 1 day water fast... good or bad? > > I am kind of feeling like a stuffed sausage lately and wanted to give my > > digestive system a rest... I think this is due to still getting used to > the > > increase in protein into my daily routine. Usually when I have a tummy > ache > > i just skip a couple meals until it passes. Any thoughts on this with the > > BFL model of 6 meals a day? (Please note - I am not advocating a water > > fast... I am only asking for input.) > > > > Much appreciated, > > > > Helen > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 19, 2009 Report Share Posted June 19, 2009 Helen, Looks like your doing really good controling your calories. If you can keep that up you will get results. Balanced meals will help your energy levels. Thanks, On Jun 18, 2009, at 10:14 PM, Helen Leon wrote: > > > Hi All, > I'm trying to stick to the fist-size portion method as best i can. > The chicken breasts were huge (no joke)... and I bought about 4 > double breasts (came out to like $25 of chicken) from the market and > cut each one into thirds and froze them in individual baggies. Raw, > they are my fist size, but they do shrink once cooked. As far as > the veggie/lean meat dinner I am usually considering the veggie as > both a veggie and a carb. I know this could be my own stupidity at > work but since I am trying to simultaneously cut calories, cut > carbs, eat healthy, increase protein, and lower fat... this is where > my mind thinks " oh its late in the day, skip the wheat toast, this > veggie has good carbs. " I've been having salmon about 3 times per > week and not taking any oil capsules. The 5 lbs lost so far has > stayed off and I'm feeling toner already. Here's what today's menu > was, suggestions for improvement are welcome: > > 8am - wheat toast 1 slice > 9:30am - coffee, 2 hard boiled eggs (1 yolk) > 11:30 - chicken white & dark meat, 1/2 cabbage head, 1/4 large tomato > 2pm - myoplex bar > 4pm - 3 oreos (whoopsies...lol), more coffee > about 11:30pm I'll be having my protein shake after my workout which > I'm heading out for in a minute. > > I'm up to about 4 miles in 1 hour, and when I work my lower body > with weights I'm doing only 2 miles or about 30 minutes on the > treadmill as a warmup. Upper body I do on days I finish 4 miles. > Not exactly BFL exercise routine, but its working for me. I do make > sure I increase the weight (or nearly sprint when jogging) with the > reps/time. > > With summer school upon me I've been running late in the mornings > and getting to bed later too - classes started Monday so its all an > ajustment. This week I've been exhausted. > > Thanks for all the input everyone! > > - Helen > > ________________________________ > > To: bodyforlife > Sent: Thursday, June 18, 2009 8:44:53 AM > Subject: Re: Two Questions > > Helen, > > I echo and Randy's comments. The diet you describe looks > pretty good > and will unquestionably yield great results with exercise. The palm/ > fist > portion methodology is extremely effective and easy to follow. Given > that > you would have a very small palm for it to be the size of 1/3 of a > chicken > breast! Us this simplified portion guidance to stay on track. > > Strictly speaking, fruits, given their high calorie density, are > carbs and > are not interchangeable or a substitution with vegetables. > > Also, I would not alter meal *balance* in an attempt to " make up " from > previous meals that where a bit heavy in carbs or fat. You described > spinach and chicken breast as your evening meal, but your missing > your carb > there. The rationale beyond this eating plan is that you feed your > body > what it needs as you need it avoiding the glycemic roller coaster > that comes > with 3 squares a day. you might have a smaller meal, but keep the food > types balanced. > > Finally, fats play a critical role in our diets and it is a bad idea > to over > restrict it out of your diet. As long as you follow portion control > for low > fat sources you fine. There are exceptions, for example salmon is a > great > choice that has a bit more fat than your average protein. > > -- > > Kurnik > http://expat- wanderlust. blogspot. com/ > > On Wed, Jun 17, 2009 at 9:52 PM, Helen Leon <the1beautifulhelen@ yahoo.com > >wrote: > > > > > > > Hi , > > I am totally in agreement with what you are saying, planning is > the key and > > I am planning which is why I am so frusterated. How do you get to > these > > protein, carb, fat levels BFL recommends? I do cook, I do > preplan... and > > still... the carbs win at the end of the day and if protein wins > out then > > usually my fat percentage is higher! Its quite frusterating. I > start my > > day with a protein shake... mid morning usually oatmeal or a slice > of wheat > > bread or a hard boiled egg or low fat cottage cheese... lunch is > usually > > chicken, salmon, or smoked deli turkey. I usually pair my lunch > with a > > vegetable - raw mushrooms or boiled cabbage, or a small red > potato, maybe > > lettuce/tomato. .. you get the idea. When I'm not feeling veggies > I pair it > > with fruit like a banana or strawberries. So then mid-afternoon > snack is > > usually a myoplex bar or cottage cheese if I didn't have it > earlier in the > > day. When I get home i usually cook up another veggie like > > spinach and usually have it with 1/3 of a breast of chicken. At > some point > > in the morning I will have my coffee with non-dairy creamer... and > after my > > nighttime workout i go to sleep with a 1/2 scoop of protein shake. > My > > meats have all been lean (I haven't had steak or pork yet and its > week 3 > > already!). If a craving is unbearable I might have a jello pudding > cup, the > > sugar free kind. :-) > > > > So, what am I doing wrong (besides the jello pudding cup...lol)? > If I cut > > back on fats, carbs outpace protein. If I cut back on carbs and > increase > > protein, my fat ratio goes higher than I would like... All the > while, I am > > tracking calories to stay below 1,400 per day. I am using fresh > ingredients > > and go to the market almost daily for them, and rarely buy > prepackaged > > unless they are ready to eat raw veggies like carrots or mushrooms. > > > > Sorry to ramble, but this is really frusterating me... > > > > - Helen > > > > ____________ _________ _________ __ > > From: Kurnik <dkurnikgmail (DOT) com <dkurnik%40gmail. com>> > > To: bodyforlife@ yahoogroups. com <bodyforlife% 40yahoogroups. com> > > Sent: Wednesday, June 17, 2009 12:43:54 PM > > Subject: Re: Two Questions > > > > Helen, > > > > Our society is very carb centric. Even dogma from our medical and > > government institutions are big on carbs. As long as its low in > fat and > > the calories are under control this is not neccesarily a problem, > but is is > > not BfL and may not maximize muscle growth. Also, I find it harder > to be > > satisfied with an high carb meal over my, all be it lean, meat. As > such it > > can be tough to find packaged solutions that fit the BfL or any body > > building program. > > > > The solution is preplanning your meals with the right balance of > food > > types. This might mean more prep work than you are used but, your > just not > > going to find many items right off the shelf that fit. There is > plenty of > > advice out there on food choices. Your going to have to get in the > kitchen > > and so some planning. Cook, fill the freezer up with the right > meals, and > > consider a food sealer. > > > > I think fasts can be beneficial, but they run counter to the BfL > program > > which has a lot to do with keeping your body filled with the right > > nutrients. If your going to fast, it is best to do just before the > start > > of a 12 week cycle. > > > > -- > > > > Kurnik > > http://expat- wanderlust. blogspot. com/ > > > > On Tue, Jun 16, 2009 at 11:16 PM, Helen Leon > > <the1beautifulhelen @ yahoo.com>wrote: > > > > > > > > > > > Hi everyone... I have these two burning questions I've been > meaning to > > get > > > input on. > > > > > > 1. My carb/protein/ fat ratio is about 60% - 30% - 20%. I'm > trying to get > > > the protein and carb ratios swapped but having a hard time. With > a couple > > > servings of veggies and maybe one serving of fruit a day, plus the > > myoplex > > > nutrition bar my carbs, are constantly outweighing my protein. Any > > > suggestions? Is anyone else running into this or do you think my > ratios > > are > > > right? Help... > > > > > > 2. Somewhat of a controversial topic.... 1 day water fast... > good or bad? > > > I am kind of feeling like a stuffed sausage lately and wanted to > give my > > > digestive system a rest... I think this is due to still getting > used to > > the > > > increase in protein into my daily routine. Usually when I have a > tummy > > ache > > > i just skip a couple meals until it passes. Any thoughts on this > with the > > > BFL model of 6 meals a day? (Please note - I am not advocating a > water > > > fast... I am only asking for input.) > > > > > > Much appreciated, > > > > > > Helen > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 19, 2009 Report Share Posted June 19, 2009 Helen, from where I'm sitting, you are way, WAAAAY short on protein. Now, I am not shouting this next comment, I just want you to realize its importance.............GO BUY A FOOD SCALE. It is probably the most single important investment you can make in this journey. WEIGH YOUR PROTEIN PORTIONS. Forget " fist sized " or " size of a deck of cards " ..........weigh it and KNOW what you are getting. I have been on my journey since January of 2004 and I still weigh my protein portions so I know exactly what is on my plate. If you eat low carb veggies, not to worry about it. Green and yellow beans, broccoli......... Another good investment for me has been my book of food counts. I called it my " Bible " when I first started this and referred to it constantly. Z Re: Two Questions > > Helen, > > Our society is very carb centric. Even dogma from our medical and > government institutions are big on carbs. As long as its low in fat and > the calories are under control this is not neccesarily a problem, but is is > not BfL and may not maximize muscle growth. Also, I find it harder to be > satisfied with an high carb meal over my, all be it lean, meat. As such it > can be tough to find packaged solutions that fit the BfL or any body > building program. > > The solution is preplanning your meals with the right balance of food > types. This might mean more prep work than you are used but, your just not > going to find many items right off the shelf that fit. There is plenty of > advice out there on food choices. Your going to have to get in the kitchen > and so some planning. Cook, fill the freezer up with the right meals, and > consider a food sealer. > > I think fasts can be beneficial, but they run counter to the BfL program > which has a lot to do with keeping your body filled with the right > nutrients. If your going to fast, it is best to do just before the start > of a 12 week cycle. > > -- > > Kurnik > http://expat- wanderlust. blogspot. com/ > > On Tue, Jun 16, 2009 at 11:16 PM, Helen Leon > <the1beautifulhelen @ yahoo.com>wrote: > > > > > > > Hi everyone... I have these two burning questions I've been meaning to > get > > input on. > > > > 1. My carb/protein/ fat ratio is about 60% - 30% - 20%. I'm trying to get > > the protein and carb ratios swapped but having a hard time. With a couple > > servings of veggies and maybe one serving of fruit a day, plus the > myoplex > > nutrition bar my carbs, are constantly outweighing my protein. Any > > suggestions? Is anyone else running into this or do you think my ratios > are > > right? Help... > > > > 2. Somewhat of a controversial topic.... 1 day water fast... good or bad? > > I am kind of feeling like a stuffed sausage lately and wanted to give my > > digestive system a rest... I think this is due to still getting used to > the > > increase in protein into my daily routine. Usually when I have a tummy > ache > > i just skip a couple meals until it passes. Any thoughts on this with the > > BFL model of 6 meals a day? (Please note - I am not advocating a water > > fast... I am only asking for input.) > > > > Much appreciated, > > > > Helen > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 19, 2009 Report Share Posted June 19, 2009 Max, * my name is Max.....please check on Transformation.com may picture is on my profile.* Ok will bite. On Transformation.com there are 20 profiles with 'max' and 68 with 'JAM'. Which one are you? Thanks, -- Kurnik http://expat-wanderlust.blogspot.com/ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 19, 2009 Report Share Posted June 19, 2009 awakesleeping59 That is what I am under > > Max, > > > * my name is Max.....please check on Transformation.com may picture is > on my profile.* > > > Ok will bite. On Transformation.com there are 20 profiles with 'max' and 68 > with 'JAM'. Which one are you? > > Thanks, > > -- > > > > > > Kurnik > http://expat-wanderlust.blogspot.com/ > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 20, 2009 Report Share Posted June 20, 2009 Sorrry forgot I switched up my picture a week ago. On an AC/DC listening kick recently! JAM > > > awakesleeping59 > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 20, 2009 Report Share Posted June 20, 2009 This is Max's profile if you want to learn more about him http://www.transformation.com/AwakeSleeping59 I didn't see any pictures though or references to Lacrosse. Andy > > Max, > > > * my name is Max.....please check on Transformation.com may picture is > on my profile.* > > > Ok will bite. On Transformation.com there are 20 profiles with 'max' and 68 > with 'JAM'. Which one are you? > > Thanks, > > -- > > > > > > Kurnik > http://expat-wanderlust.blogspot.com/ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 20, 2009 Report Share Posted June 20, 2009 I am not sure though if that ratio applies to uncooked deli meat? Does anyone know? I think it contains a lot of water so would " dilute " the protein. Andy > > Helen, I am also 5-4...........I am taking in 1 1/2 g. protein per pound of bodyweigh. However, you probably don't need that much as you aren't in the " competition mode " like I am. I'm thinking perhaps at least 1 g. per pound of bodyweight. One of the meal plans we followed for a bit told that 1 oz. of cooked meat/protein was 7 grams of protein. That bit of information has made things alot easier. > > Z Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 20, 2009 Report Share Posted June 20, 2009 Andy, I eat that so seldom I don't even stop to think about it. In any deli in this area, the meat is always cooked. Z Re: Two Questions I am not sure though if that ratio applies to uncooked deli meat? Does anyone know? I think it contains a lot of water so would " dilute " the protein. Andy > > Helen, I am also 5-4...........I am taking in 1 1/2 g. protein per pound of bodyweigh. However, you probably don't need that much as you aren't in the " competition mode " like I am. I'm thinking perhaps at least 1 g. per pound of bodyweight. One of the meal plans we followed for a bit told that 1 oz. of cooked meat/protein was 7 grams of protein. That bit of information has made things alot easier. > > Z Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 20, 2009 Report Share Posted June 20, 2009 Starting week 4 on Monday... I will try to up the protein and a lessen the carbs! We'll see how it goes! I really appreciate all the feedback. I have a long way to go to get to where I really want to be, but I definitely feel like I am on the right track with BFL.  I might replace 2 meals with a protein shake instead of just one. Going for my run in a little bit. Happy fathers day to all the dads out there  - Helen ________________________________ To: bodyforlife Sent: Saturday, June 20, 2009 3:13:30 PM Subject: Re: Re: Two Questions Andy, I eat that so seldom I don't even stop to think about it. In any deli in this area, the meat is always cooked. Z Re: Two Questions I am not sure though if that ratio applies to uncooked deli meat? Does anyone know? I think it contains a lot of water so would " dilute " the protein. Andy > > Helen, I am also 5-4......... ..I am taking in 1 1/2 g. protein per pound of bodyweigh. However, you probably don't need that much as you aren't in the " competition mode " like I am. I'm thinking perhaps at least 1 g. per pound of bodyweight. One of the meal plans we followed for a bit told that 1 oz. of cooked meat/protein was 7 grams of protein. That bit of information has made things alot easier. > > Z Quote Link to comment Share on other sites More sharing options...
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