At a crossroads (portions, dizzyness, critiques)
At a crossroads (portions, dizzyness, critiques)
1 Attachment(s) Hello,
Since February 01 2007 I've been applying my research/studies & cutting. (see attachment)
I've lost about 52 pounds of fat during this phase, but still have small belly left.
My muscular definition is visible now, I'm very pleased.
I've noticed changes from this weight loss but a couple that I'd like to mention are:
-I take longer & complete pees now feeling fully relieved.
-Recently, I've noticed that when I stand to quickly, I feel very dizzy & lite headed.
The dizziness has me concerned, so I bought some centrium to replenish my body. The dizziness is still there slightly but not as intense.
Food intake & excerise for the workout days is like this:
9am:
Stationary bike for 45mins
Breakfast 10:30am:
1/3 cup oatmeal with 1 cup skim milk & 1 tablespoon splenda. (low glycmic carbs)
1 rice cake with 1 tablespoon all natural peanutbutter (good fats)
4 eggwhites either scrambled or hardboiled. (proteins)
2 slices whole wheat bread
1 cup tea with 1 tablespoon splenda.
--water--
Snack 1:00pm:
Apple (Carbs)
--water--
Preworkout Meal 2:30pm:
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
3:00pm
1/2 cup coffee
3:30pm:
workout
--water--
Postworkout Meal 4:30pm:
4oz chicken breast (baked)
Garden salad, 2 table spoon of fat free dressing.
1 cup skim milk
2 slices of whole wheat bread, 1 slice fat free american cheese (grilled cheese) toasted.
7pm:
shadow boxing
Dinner 8:00pm:
1 4oz turkey chop 99% fat free. With 2 table spoons KC masterpiece Caribbean jerk marinade
5 oz steamed mixed veggies
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
1 centrium multivitamin.
--water--
--Sleep--
Any advice on improving my diet to reduce this small belly & address my dizzy spells is appreciated.
Thanks
Fess
First off brah, STRONG PROGRESS!!
All right that said. You are shadow boxing, not sure for how long or how intense but you will get rid of that belly a lot quicker with more cardio, especially if you take up HIIT 3 times a week.
Get some cottage cheese and have half a cup of cottage cheese before you go to bed...it is a casein protein and will help you from going catabolic during that long space when you arent eating anything while sleeping.
After your work out you should have a post work out protein shake with some carbs. Then an hour after your protein shake have that meal, but throw some fat in there, remember, healthy fat is not a bad thing. Also, have the multi in the morning. I experience dizziness for one of two reasons, dehydrated or i am at to much of a calorie deficit. I really like how the rest of the meals are put together and EXTREMELY disciplined.
Check ur calories . . .
Don't see anything wrong w/ ur sample diet, it just looks like too few calories 2 me. I'd suggest u put ur diet into www.fitday.com & see what the totals look like.
Low calories would be consistent w/ the quickness of ur weight loss & would explain the dizziness too, that can be caused by hypoglycemia.
As 4 ur "belly" that just looks like loose skin & abs that need training 2 me.
Anyway, congrats on the weight loss, but I think its time u started eating more if ur goal is 2 add muscle mass. Here's a calculator I like that can give u a better idea of what u should be eating 4 optimum results:
http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp
Get some cottage cheese and have half a cup of cottage cheese before you go to bed...it is a casein protein and will help you from going catabolic during that long space when you arent eating anything while sleeping.
After your work out you should have a post work out protein shake with some carbs. Then an hour after your protein shake have that meal, but throw some fat in there, remember, healthy fat is not a bad thing. Also, have the multi in the morning. Flip, thanks for the feedback. I made a error with my final meal ouline, I usually have a protien drink with the dinner meal instead of the reguler milk. That's 2 protien drinks a day.
That cottage cheese info you ported is interesting. I have the flaxseed at dinner with my shake to slow the absorbption of my final meal throughout my sleeping fasting. But I'll try some cottage cheese.
I don't want to exceed 2 protien shakes a day. Scared of liver damage.
But, I was considering purchasing some "Meal Replacement" shakes to add to my post workout meal, becasue they are caloire compact/vitamin enriched & in liquid form which makes it readily available to be absorbed by my body. That would be useful right?
Don't see anything wrong w/ ur sample diet, it just looks like too few calories 2 me. I'd suggest u put ur diet into www.fitday.com & see what the totals look like.
Low calories would be consistent w/ the quickness of ur weight loss & would explain the dizziness too, that can be caused by hypoglycemia.
As 4 ur "belly" that just looks like loose skin & abs that need training 2 me.
Anyway, congrats on the weight loss, but I think its time u started eating more if ur goal is 2 add muscle mass. Here's a calculator I like that can give u a better idea of what u should be eating 4 optimum results:
http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp Hey, thanks for the input.....yeah my girlfriend told me about fitday.com but I have not had time to mess with it. I'll check it out.
My strict portion sizes/low calorie nutrition plan was indeed responsible for my loss of all the fat.
Hypoglycemia, huh? I will be sure to look into that, I use the Splenda but maybe my low calorie/low suger is causing the dizzy spells.
I'd like to skew my caloric intake to building muscle but I very scared that extra caloires with slow the buring of fat around my mid sections. I'll check out the calculator & see was it yields.
I've also been cycling with thyro-cuts (6weeks on, 4weeks off) to target the "brown" fat areas.
Much thanks
Fess
Hello,
Since February 01 2007 I've been applying my research/studies & cutting. (see attachment)
I've lost about 52 pounds of fat during this phase, but still have small belly left.
My muscular definition is visible now, I'm very pleased.
I've noticed changes from this weight loss but a couple that I'd like to mention are:
-I take longer & complete pees now feeling fully relieved.
-Recently, I've noticed that when I stand to quickly, I feel very dizzy & lite headed.
The dizziness has me concerned, so I bought some centrium to replenish my body. The dizziness is still there slightly but not as intense.
Food intake & excerise for the workout days is like this:
9am:
Stationary bike for 45mins
Breakfast 10:30am: <--- switch this and the bike prob why you feel dizzy doing a bike for 45 minutes on an empty stomach will do that too you sacraficing ur catabolic state body and trying to di intense cardio is just burning ur muscle/fats for energy causing u to be really glycogen depelnished
1/3 cup oatmeal with 1 cup skim milk & 1 tablespoon splenda. (low glycmic carbs)
1 rice cake with 1 tablespoon all natural peanutbutter (good fats)
4 eggwhites either scrambled or hardboiled. (proteins)
2 slices whole wheat bread
1 cup tea with 1 tablespoon splenda.
--water--
Snack 1:00pm:
Apple (Carbs)
--water--
Preworkout Meal 2:30pm:<-- take out the fat preworkout and switch the coffee and whey drink.. u want whey before a workout not an hour before
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
3:00pm
1/2 cup coffee
3:30pm:
workout
--water--
Postworkout Meal 4:30pm:
4oz chicken breast (baked)
Garden salad, 2 table spoon of fat free dressing.
1 cup skim milk
2 slices of whole wheat bread, 1 slice fat free american cheese (grilled cheese) toasted. <-- avoid the fat PWO meal.. drop the cheese
7pm:
shadow boxing
Dinner 8:00pm: <--- no need for 2 protein sources in 1 meal.. u get enough from the shake or turkey.. pick ur choice and replace the one with complex carbs (sweet potato, brown rice are ideal choices)
1 4oz turkey chop 99% fat free. With 2 table spoons KC masterpiece Caribbean jerk marinade
5 oz steamed mixed veggies
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
1 centrium multivitamin.
--water--
Pre bed meal --- Caesin Protein + Fat Source ... (Caesin Shake, Milk, Cottage Cheese) + (Peanut Butter, Healthy Oil, Almonds / Walnuts / Peanuts)
--Sleep--
Any advice on improving my diet to reduce this small belly & address my dizzy spells is appreciated.
Thanks
Fess if u are carb sensitive i suggest keepin the complex around the workouts what u do a good job of
maybe get some more fruits in ur diets the anti-oxidents and the nutrients will help you a lot! i see none! get some fruit in there along with more veggies they will help a lot
i would take ur mutli in the morning too, not at night
other then that looks like ur fat intake is a lil low.. and ur snack of just an apple.. its go to go ! add some protein and some fats in there.. just having a simple sugar for a snack is a waste and does nothing.. i suggest an apple, shake, and some almonds on the side.. thats a much better meal for you
lean protein in every meal regardless
if u are carb sensitive i suggest keepin the complex around the workouts what u do a good job of
maybe get some more fruits in ur diets the anti-oxidents and the nutrients will help you a lot! i see none! get some fruit in there along with more veggies they will help a lot
i would take ur mutli in the morning too, not at night
other then that looks like ur fat intake is a lil low.. and ur snack of just an apple.. its go to go ! add some protein and some fats in there.. just having a simple sugar for a snack is a waste and does nothing.. i suggest an apple, shake, and some almonds on the side.. thats a much better meal for you
lean protein in every meal regardless
@ LayzieBone.......
Thanks for those tweaks.
Yesterday I picked-up some almonds & cottage cheese also.
I'll add a pear into my nutrition plan also & mix it up with protiens & fats.
I think I'm getting to preoccupied with my stomach.
During my weightloss period, my focus was on "progress", not perfection.
But I'm returning to school in September & I want this $hit off my torse really bad.
I need to just chill out I guess.........
Fess
Regarding the loose skin around the belly after weight loss....
Is there any method to tightening that loose skin?
Thanks
Fess
take a week off working out and up your calories to 300-500 above maintanence eating 300-350g of complex carbs. Still eat healthy but take a break and go out to dinner with friends and enjoy yourself. You can still order healthy when you go out but if you don't it doesn't matter just enjoy yourself for a week. You will come back with energy levels out the roof, extreme motivation, and a faster than ever metabolism from raised leptin levels. You will also see better results after this week because of the raised metabolism. The cause for your dizziness is probably a low carb diet for an extended period of time + overtraining. Your body needs a week break. TRUST ME
1 Attachment(s) Hello,
Since February 01 2007 I've been applying my research/studies & cutting. (see attachment)
I've lost about 52 pounds of fat during this phase, but still have small belly left.
My muscular definition is visible now, I'm very pleased.
I've noticed changes from this weight loss but a couple that I'd like to mention are:
-I take longer & complete pees now feeling fully relieved.
-Recently, I've noticed that when I stand to quickly, I feel very dizzy & lite headed.
The dizziness has me concerned, so I bought some centrium to replenish my body. The dizziness is still there slightly but not as intense.
Food intake & excerise for the workout days is like this:
9am:
Stationary bike for 45mins
Breakfast 10:30am:
1/3 cup oatmeal with 1 cup skim milk & 1 tablespoon splenda. (low glycmic carbs)
1 rice cake with 1 tablespoon all natural peanutbutter (good fats)
4 eggwhites either scrambled or hardboiled. (proteins)
2 slices whole wheat bread
1 cup tea with 1 tablespoon splenda.
--water--
Snack 1:00pm:
Apple (Carbs)
--water--
Preworkout Meal 2:30pm:
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
3:00pm
1/2 cup coffee
3:30pm:
workout
--water--
Postworkout Meal 4:30pm:
4oz chicken breast (baked)
Garden salad, 2 table spoon of fat free dressing.
1 cup skim milk
2 slices of whole wheat bread, 1 slice fat free american cheese (grilled cheese) toasted.
7pm:
shadow boxing
Dinner 8:00pm:
1 4oz turkey chop 99% fat free. With 2 table spoons KC masterpiece Caribbean jerk marinade
5 oz steamed mixed veggies
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
1 centrium multivitamin.
--water--
--Sleep--
Any advice on improving my diet to reduce this small belly & address my dizzy spells is appreciated.
Thanks
Fess
Answer:
First off brah, STRONG PROGRESS!!
All right that said. You are shadow boxing, not sure for how long or how intense but you will get rid of that belly a lot quicker with more cardio, especially if you take up HIIT 3 times a week.
Get some cottage cheese and have half a cup of cottage cheese before you go to bed...it is a casein protein and will help you from going catabolic during that long space when you arent eating anything while sleeping.
After your work out you should have a post work out protein shake with some carbs. Then an hour after your protein shake have that meal, but throw some fat in there, remember, healthy fat is not a bad thing. Also, have the multi in the morning. I experience dizziness for one of two reasons, dehydrated or i am at to much of a calorie deficit. I really like how the rest of the meals are put together and EXTREMELY disciplined.
Answer:
Check ur calories . . .
Don't see anything wrong w/ ur sample diet, it just looks like too few calories 2 me. I'd suggest u put ur diet into www.fitday.com & see what the totals look like.
Low calories would be consistent w/ the quickness of ur weight loss & would explain the dizziness too, that can be caused by hypoglycemia.
As 4 ur "belly" that just looks like loose skin & abs that need training 2 me.
Anyway, congrats on the weight loss, but I think its time u started eating more if ur goal is 2 add muscle mass. Here's a calculator I like that can give u a better idea of what u should be eating 4 optimum results:
http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp
Answer:
Get some cottage cheese and have half a cup of cottage cheese before you go to bed...it is a casein protein and will help you from going catabolic during that long space when you arent eating anything while sleeping.
After your work out you should have a post work out protein shake with some carbs. Then an hour after your protein shake have that meal, but throw some fat in there, remember, healthy fat is not a bad thing. Also, have the multi in the morning. Flip, thanks for the feedback. I made a error with my final meal ouline, I usually have a protien drink with the dinner meal instead of the reguler milk. That's 2 protien drinks a day.
That cottage cheese info you ported is interesting. I have the flaxseed at dinner with my shake to slow the absorbption of my final meal throughout my sleeping fasting. But I'll try some cottage cheese.
I don't want to exceed 2 protien shakes a day. Scared of liver damage.
But, I was considering purchasing some "Meal Replacement" shakes to add to my post workout meal, becasue they are caloire compact/vitamin enriched & in liquid form which makes it readily available to be absorbed by my body. That would be useful right?
Don't see anything wrong w/ ur sample diet, it just looks like too few calories 2 me. I'd suggest u put ur diet into www.fitday.com & see what the totals look like.
Low calories would be consistent w/ the quickness of ur weight loss & would explain the dizziness too, that can be caused by hypoglycemia.
As 4 ur "belly" that just looks like loose skin & abs that need training 2 me.
Anyway, congrats on the weight loss, but I think its time u started eating more if ur goal is 2 add muscle mass. Here's a calculator I like that can give u a better idea of what u should be eating 4 optimum results:
http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp Hey, thanks for the input.....yeah my girlfriend told me about fitday.com but I have not had time to mess with it. I'll check it out.
My strict portion sizes/low calorie nutrition plan was indeed responsible for my loss of all the fat.
Hypoglycemia, huh? I will be sure to look into that, I use the Splenda but maybe my low calorie/low suger is causing the dizzy spells.
I'd like to skew my caloric intake to building muscle but I very scared that extra caloires with slow the buring of fat around my mid sections. I'll check out the calculator & see was it yields.
I've also been cycling with thyro-cuts (6weeks on, 4weeks off) to target the "brown" fat areas.
Much thanks
Fess
Answer:
Hello,
Since February 01 2007 I've been applying my research/studies & cutting. (see attachment)
I've lost about 52 pounds of fat during this phase, but still have small belly left.
My muscular definition is visible now, I'm very pleased.
I've noticed changes from this weight loss but a couple that I'd like to mention are:
-I take longer & complete pees now feeling fully relieved.
-Recently, I've noticed that when I stand to quickly, I feel very dizzy & lite headed.
The dizziness has me concerned, so I bought some centrium to replenish my body. The dizziness is still there slightly but not as intense.
Food intake & excerise for the workout days is like this:
9am:
Stationary bike for 45mins
Breakfast 10:30am: <--- switch this and the bike prob why you feel dizzy doing a bike for 45 minutes on an empty stomach will do that too you sacraficing ur catabolic state body and trying to di intense cardio is just burning ur muscle/fats for energy causing u to be really glycogen depelnished
1/3 cup oatmeal with 1 cup skim milk & 1 tablespoon splenda. (low glycmic carbs)
1 rice cake with 1 tablespoon all natural peanutbutter (good fats)
4 eggwhites either scrambled or hardboiled. (proteins)
2 slices whole wheat bread
1 cup tea with 1 tablespoon splenda.
--water--
Snack 1:00pm:
Apple (Carbs)
--water--
Preworkout Meal 2:30pm:<-- take out the fat preworkout and switch the coffee and whey drink.. u want whey before a workout not an hour before
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
3:00pm
1/2 cup coffee
3:30pm:
workout
--water--
Postworkout Meal 4:30pm:
4oz chicken breast (baked)
Garden salad, 2 table spoon of fat free dressing.
1 cup skim milk
2 slices of whole wheat bread, 1 slice fat free american cheese (grilled cheese) toasted. <-- avoid the fat PWO meal.. drop the cheese
7pm:
shadow boxing
Dinner 8:00pm: <--- no need for 2 protein sources in 1 meal.. u get enough from the shake or turkey.. pick ur choice and replace the one with complex carbs (sweet potato, brown rice are ideal choices)
1 4oz turkey chop 99% fat free. With 2 table spoons KC masterpiece Caribbean jerk marinade
5 oz steamed mixed veggies
Protien drink (Essence Whey), with 1/2 table spoon flaxseed oil blended with 4 strawberries or some blueberries.
1 centrium multivitamin.
--water--
Pre bed meal --- Caesin Protein + Fat Source ... (Caesin Shake, Milk, Cottage Cheese) + (Peanut Butter, Healthy Oil, Almonds / Walnuts / Peanuts)
--Sleep--
Any advice on improving my diet to reduce this small belly & address my dizzy spells is appreciated.
Thanks
Fess if u are carb sensitive i suggest keepin the complex around the workouts what u do a good job of
maybe get some more fruits in ur diets the anti-oxidents and the nutrients will help you a lot! i see none! get some fruit in there along with more veggies they will help a lot
i would take ur mutli in the morning too, not at night
other then that looks like ur fat intake is a lil low.. and ur snack of just an apple.. its go to go ! add some protein and some fats in there.. just having a simple sugar for a snack is a waste and does nothing.. i suggest an apple, shake, and some almonds on the side.. thats a much better meal for you
lean protein in every meal regardless
Answer:
if u are carb sensitive i suggest keepin the complex around the workouts what u do a good job of
maybe get some more fruits in ur diets the anti-oxidents and the nutrients will help you a lot! i see none! get some fruit in there along with more veggies they will help a lot
i would take ur mutli in the morning too, not at night
other then that looks like ur fat intake is a lil low.. and ur snack of just an apple.. its go to go ! add some protein and some fats in there.. just having a simple sugar for a snack is a waste and does nothing.. i suggest an apple, shake, and some almonds on the side.. thats a much better meal for you
lean protein in every meal regardless
@ LayzieBone.......
Thanks for those tweaks.
Yesterday I picked-up some almonds & cottage cheese also.
I'll add a pear into my nutrition plan also & mix it up with protiens & fats.
I think I'm getting to preoccupied with my stomach.
During my weightloss period, my focus was on "progress", not perfection.
But I'm returning to school in September & I want this $hit off my torse really bad.
I need to just chill out I guess.........
Fess
Answer:
Regarding the loose skin around the belly after weight loss....
Is there any method to tightening that loose skin?
Thanks
Fess
Answer:
take a week off working out and up your calories to 300-500 above maintanence eating 300-350g of complex carbs. Still eat healthy but take a break and go out to dinner with friends and enjoy yourself. You can still order healthy when you go out but if you don't it doesn't matter just enjoy yourself for a week. You will come back with energy levels out the roof, extreme motivation, and a faster than ever metabolism from raised leptin levels. You will also see better results after this week because of the raised metabolism. The cause for your dizziness is probably a low carb diet for an extended period of time + overtraining. Your body needs a week break. TRUST ME