30 day diet

ladyjackd · 05-03-2009, 06:17 AM

hi everyone, im new to this forum, i just joined today.
i put myself on a 30 day diet that i created, and i just wanted some input from anyone.
so for breakfast (10 am-11am, i sleep in, i know, lol) i have a protein shake (150 cal, 1 carb, 35 protein, no fat), and 7 mini caramel rice cakes (60 cal, 14 carb, 1 protein, no fat).
right before i workout (12 pm-1pm) i have 7 more of the mini rice cakes, i find i have alot more energy when i eat right before, and right after i work out (2pm-3pm) i have 7 more rice cakes and another protein shake.
before i go to work (4pm-5pm)i have a 7oz chicken breast (107 cal, no carb, 24 protein, and 1.5 fat) with a dipping sauce (not keeping track of that, i dont eat enough of it, lol), and at work i sip on a protein shake, and around 8pm-9pm i have another 7 oz piece of chicken breast with sipping sauce. if i need snack in between meals i eat a stalk of celery.
i know it sounds very restrictive, but i am working to lose my last 10 pounds, i have lost 20 since january, and all april i didn't lose a single pound. so i feel like i need to really cut back and excersice with more intensity.
so my question is...does my low fat low carb diet sound safe? im getting plenty of protein, and practically enough calories.

Lazylifter · 05-03-2009, 09:52 AM

Hiya Ladyjackd,
Welcome to the forum.
I can see where your coming from, you've got the bare bones of a diet there.

Where's the fruit and veg? You really shouldn't leave this out even for 30 days, it will make losing weight harder.
Why don't you add an apple to breakfast and a load of broccoli/peas with your dinner.
Are you taking a multi vitamin? and what are you drinking?

ladyjackd · 05-03-2009, 04:20 PM

i take a multivitamin, a calcium suppliment and a fiber supplement. i drink LOTS of water, i allow 2 black coffees a day, and my protein shakes are with only water. thanks for the input, ill have an apple for breakfast, i was sad to give them up anyways, lol. but as for veg at dinner, i eat late, and i dont know if i should be eating carbs at that time.

stikfigure · 05-03-2009, 04:34 PM

you're not getting enough well rounded nutrients. rice cakes do not constitute a balanced meal. focus on increasing workout intensity rather than cutting back on food. Especially if all you're trying to lose is 10 lbs.
supplements are not a substitute for whole foods.

ladyjackd · 05-03-2009, 04:45 PM

i really cant get anymore intense with my workout, already go 5 times a week, do high insensity interval training on the elliptical for 20 minutes, and then do 10 minutes of high intensity interval training on the stair master, i do weights everytime i go, so 5 times a week as well, upper body/abs and lower body/abs alternating days. but instead of rice cakes for breakfast im going to have an apple.
and the last 10 are the hardest to lose, so its not like i "only" have 10. it's going to be really hard.

stikfigure · 05-04-2009, 12:48 AM

Quote:

Originally Posted by ladyjackd

i really cant get anymore intense with my workout, already go 5 times a week, do high insensity interval training on the elliptical for 20 minutes, and then do 10 minutes of high intensity interval training on the stair master, i do weights everytime i go, so 5 times a week as well, upper body/abs and lower body/abs alternating days. but instead of rice cakes for breakfast im going to have an apple.
and the last 10 are the hardest to lose, so its not like i "only" have 10. it's going to be really hard.

you're probably overtraining if your working out at high intensity 5 days a week.

try lifting weights first and then doing cardio at the end of your workout

an apple does not constitute a balanced meal either and certainly does not provide enough fuel for a high intensity workout. you need to take a look at balancing carbs, protein and fats at each meal. you need at least 4 meals a day to fuel your workouts. your body will preserve and store fat if it doesn't get enough calories per day which might be why you still have cellulite at your relatively lean proportions.

it's all hard work - the first 10, the last 10 and maintaining a physically AND emotionally well balanced long term healthy life program

ladyjackd · 05-04-2009, 04:11 AM

thanks for your feedback. from january until may first, i was balancing my meals, i have an online food diary, and my fat, carb, protein ration was usually in the realm of 50%carb, 40%protein, and 10% fat, and getting around 1300 a day. but by april i had stopped losing weight. so a friend, who is also a trainer, recommended cutting out the majoity of my carbs for a little while, keeping all carbs during the early day, and maintaining a high protein, low fat diet, and upping the instensity of my workout.
but if you disagree, thats your opinion.
and as for my cellulite, i've had it since i was 11, i've always led a pretty healthy diet as a kid, lots of fruits and vegetables, lean meats, and not a whole lot of candy or pop. my mom was pretty health conscious. but for some reason i still got it.

WolfLady · 05-04-2009, 04:22 AM

One factor I think has been forgotten is that cellulite is genetic. For some women (actaully about 80% of us), it doesn't matter how lean they get they will always have the slight dimpling. Naturally, the depth and severity will always depend on how much fat is being stored. But for some women, no matter that extremes you go to, it will always be there.

And I think you need to take a serious look at what you eat. Perhaps make an appiontment with your doctor to discuss what your goals are. Trainers at the gym are great to listen to, but the family doctor should never be left out of any training regime.

5kgLifter · 05-04-2009, 06:28 PM

The only thing that really concerns me about your post is that you are looking to shift the last 10lbs, but you've not talen into account that with all the training you're doing, there may not be 10lbs to shift, especially since you would definitely have gained muscle weight; unless you have been keeping an eye on bodyfat levels but overlloked mentioning that point, which may be the case, if not, I would recommend you get your bodyfat levels checked to see where you are in terms of bodyfat weight and not just weight as an all encompassing term.

Doing high intensity everyday can become counterproductive because te body will have adapted, you may find that if you throw some lighter days in consisting of LIT, MIT, LSD etc that some of the weight will shift; I have found it to be good to have an all-round balanced cardio workout, so now I do 2 HIIT/Tabata workouts of 25 mins normally; 1 * 60 mins at LIT pace; 1 walk around the town with undulating hills etc at whatever pace, but battling the elements; with the other 3 days being weight training days.

Doing weights everyday is not a good option, unless you're doing separate body parts on those days, but it seemed to come across that you were doing full-body everyday, and alternating the abs only. If you are doing full-body, it would be wise to break on the day in between at least. That will also give you more time to concentrate fully on the cardio.

Making a few changes might see the results go in the direction you want; but I'm not sure that you are eating enough for this kind of rigorous workout, and if it is only to see the scales shift by 10lbs and not bodyfat...which is why you are really restricting what you eat at the moment, then what happens when you reach the target of -10lbs? Is it for a comp? If not, you may well gain a whole lot more back, because keeping that kind of intensity up for that long and restricting the carbs/cals etc cannot be maintained permanently. It may be time for you to rethink what is going on, so that when you manage to get where you want to be, you don't end up losing all your hard work as well.

Best of luck in reaching your goals, let us know how it goes.

ladyjackd · 05-06-2009, 05:24 AM

thanks alot 5kg

you have some awesome advice. and i definatly have body fat to lose, although i havent seen a professional to tell me, the scale says 21.2 and a website factoring inches, weight and height says 21.7. and i can see and feel it on myself. i wouldn't really mind if the scale didn't drop, as long as i can see an improvement:i want to be extremely toned.
my plan is to integrate carbs back into my diet slowly after i achieve my goals. could i really gain 10lbs of fat back that quickly, even with all the muscle mass im putting on?