[jumpy]

jumpy on December 30, 2006 at 2:46 am #12589

hello!
i have to lose my weight, because i am a little to fat for an athlete.
my plan:
– breakfast: i don't know here – should I eat something with proteins or something with carbon hydrates? do you have any idea what to eat?
– snack1: cottage cheese + yogurt + some fruit (apple or banana or mandarin or orange or … ) + C vitamine
– snack2: some fruit (the same as at first snack)
– before workout: some fat burner (with: extract of green tea, caffeine, l-carnitine, taurine, holine and inozitole – is it okay? is any of this substances banned? i hope not 🙂 )
– WORKOUT (workout drink: 5g bcaa's)
– post workout drink (15 minutes after workout): 20g-40g whey + 20g-40g maltodextrine
– lunch: meat with rice or pasta or something like that + vegetable
– dinner:  casein proteins with soya milk or tuna fish with vegetable or cottage cheese with yogurt + 1000mg of fish oil
– before sleep drink: 10 g glutamine

So, that's my plan… what do you think about it? is it okay? should i add or take off something?

and i would also like to know, how many pounds/kilograms can I lose per month for healthy losing flesh?

thank you very much for helping me!

[cerebro]

cerebro on December 30, 2006 at 4:48 am #61402

Some thoughts:
1. more protein in general
2. fewer carbs and more good fats
3. more vegetables
4. start drinking your pwo drink during your cool down

I like zone based diet (or at least meals) where meals are 1/3 meat-fish-etc. and 2/3 veggies/fruits.

[rice773]

rice773 on December 30, 2006 at 5:26 am #61403

I think one pound per week is a healthy goal.

Lose the sugar from the PWO drink whenever possible (tempo/GS type), they are empty calories and won't satisfy you much.

Breakfast is a good time for carbs… oatmeal + a pro shake is my staple.

[jumpy]

jumpy on December 30, 2006 at 1:27 pm #61404

Some thoughts:
1. more protein in general
2. fewer carbs and more good fats
3. more vegetables
4. start drinking your pwo drink during your cool down

I like zone based diet (or at least meals) where meals are 1/3 meat-fish-etc. and 2/3 veggies/fruits.

thanks.
– more proteins? where should I add them? they are in all meals except snack2. maybe here?
– fewer carbs… so should I take off rice and pasta at lunch?
– more good fats… I can get some nuts at snack1 – okay?
– more vegetables… I will add it at snack1, and some more at lunch and dinner.
– why is good to drink PWO drink during cool down? isn't so that the best regeneration is if you drink it 15-30 minutes after finishing workout?

[jumpy]

jumpy on December 30, 2006 at 1:33 pm #61405

I think one pound per week is a healthy goal.

Lose the sugar from the PWO drink whenever possible (tempo/GS type), they are empty calories and won't satisfy you much.

Breakfast is a good time for carbs… oatmeal + a pro shake is my staple.

thank you
1 pound per week, okay 🙂
okay, carbs with protein shake for breakfast…
i think there are no sugars in my PWO drink? maltodextrine is complex carb, so i think that isn't a sugar, right?

[cerebro]

cerebro on December 30, 2006 at 9:49 pm #61406

thanks.
– more proteins? where should I add them? they are in all meals except snack2. maybe here?

Being in there doesn't mean it has much. Aim for 1-1.5g/kg of bodyweight.

– fewer carbs… so should I take off rice and pasta at lunch

Your carbs don't look that bad actually–I was thinking lunch was before you worked out.

– more good fats… I can get some nuts at snack1 – okay?

That would be good–almonds, cashews, etc.

– more vegetables… I will add it at snack1, and some more at lunch and dinner.

Good plan

– why is good to drink PWO drink during cool down? isn't so that the best regeneration is if you drink it 15-30 minutes after finishing workout?

Says who and with what studies? Your body will already be in a catabolic state near the end of your workout if you are not using peri-workout nutrition, so just start drinking it near the end.

[rice773]

rice773 on December 31, 2006 at 12:30 am #61407

i think there are no sugars in my PWO drink? maltodextrine is complex carb, so i think that isn't a sugar, right?

Maltodextrine is a glucose polymer so your body breaks it down into straight glucose… the latter is true for all carbs i believe.  It's all just a matter of how long it takes your body to break the carbohydrate down.

What i was really getting at was that after many workouts you don't need the carbs.  They are empty calories that you could consume at another time in a more nutrient dense and satiating form.

[jumpy]

jumpy on December 31, 2006 at 4:04 am #61408

Being in there doesn't mean it has much. Aim for 1-1.5g/kg of bodyweight.

Your carbs don't look that bad actually–I was thinking lunch was before you worked out.

That would be good–almonds, cashews, etc.

okay, a lot of proteins. carbs are than okay, right? and I will add almonds and other nuts.

Says who and with what studies? Your body will already be in a catabolic state near the end of your workout if you are not using peri-workout nutrition, so just start drinking it near the end.

I was reading some studies… I will try to find them… I can show you one diagram, that I saved it on my disc. It shows time in minutes and ability of regeneration in % :
https://img412.imageshack.us/img412/1280/regenerationlh8.jpg%5B/img%5D

[cerebro]

cerebro on December 31, 2006 at 4:14 am #61409

That has nothing to do with when you drink your PWO drink. Your body will start downregulating hormones w/o adequate nutrition. Just start drinking the shake.

[jumpy]

jumpy on December 31, 2006 at 4:18 am #61410

okay, if you say so 🙂
thank you!

but I will still try to find that study and show you  :biggrin:

[jumpy]

jumpy on December 31, 2006 at 4:18 am #61411

Maltodextrine is a glucose polymer so your body breaks it down into straight glucose… the latter is true for all carbs i believe.  It's all just a matter of how long it takes your body to break the carbohydrate down.

What i was really getting at was that after many workouts you don't need the carbs.  They are empty calories that you could consume at another time in a more nutrient dense and satiating form.

okay, so I will take maltodextrine only when I will have very heavy workout, but when it will be easier, I will take only proteins… but I don't know how many grams should I take now? until now I was doing like that: when it was an easy workout, I took 20g whey and 20g maltodextrine. when it was a little bit harder I took 30g whey and 30g maltodextrine. and when it was really hard I took 40g whey and 40g maltodextrine… so, how does it have to be now?
thanks

[rice773]

rice773 on December 31, 2006 at 7:33 am #61412

that sounds fine, i was thinking you might have had 100g of malto or something.

[jumpy]

jumpy on December 31, 2006 at 4:07 pm #61413

so… if I take 40g of malto or less – is it better to take it like I did it before or after easy workout is better to take only whey?

and one more question – for breakfast – this protein shake – it is better with whey or with casein?

tnx

[GiveYourBest]

GiveYourBest on December 31, 2006 at 4:26 pm #61414

i think that it is better to losing weight without fat burner.

[jumpy]

jumpy on January 2, 2007 at 3:45 pm #61415

what do you other think about fatburners?

[GiveYourBest]

GiveYourBest on January 7, 2007 at 3:09 am #61416

well… I don't know a lot about supplements, but I think if you are loosing weight with fat burners, your body get used to them, so after using them you will get some of your weight back. but I am not sure about that, that is just what I think  :angel:

[Mike Young]

Mike Young on January 9, 2007 at 12:36 pm #61417

Fat burners are largely a waste of money for trained athletes. They have been shown to have small affects in athletetic (and in some cases athletic) populations but the results NEVER approach the claims.

ELITETRACK Founder

[jumpy]

jumpy on January 10, 2007 at 11:05 pm #61418

OK, thank you, I decided to not buy fat burner. Now is a 10th day of my diet. But there is no results – weight is the same as before! it looks like I am eating to many calories… at which meal do you think that I have to get them?
do you think that it would be okay, if I wouldn't eat a normal dinner, but just drink a shake with casein proteins? are casein proteins okay for dinner? or it is better casein + whey protein mixed? or is a shake for dinner a really bad idea?
thanks!

[jumpy]

jumpy on January 11, 2007 at 11:37 pm #61419

anyone? 🙁

[mortac8]

mortac8 on January 11, 2007 at 11:48 pm #61420

Try to keep a food log of everything you eat and post it here.

You should be able to eat a normal dinner and maybe have a shake later in the evening.

[richard-703]

richard-703 on January 12, 2007 at 1:35 am #61421

Form follows function. You will be more successful by choosing athletic goals and pursuing them aggressively, than by focusing on body weight.

You only want to lose 1 pound per week, so after only 10 days you don???t know much yet.
You should weigh yourself 3-4 times per week at the same time of day in the same clothes.  Unless your salts and activities etc are carefully regulated, there will tend to be water fluctuations in your weight. I would chart your weight over 14 weeks, adjusting calories slightly if necessary every 2 weeks. Sometimes the best body composition changes can be done at a maintained weight (slowly getting leaner). But if you need to lose though, then you need to lose???

[jumpy]

jumpy on January 12, 2007 at 2:43 am #61422

no, I really need to lose some fat – coach told me so.

i was asking about casein proteins for dinner because last year I lost my weight with casein shake dinner (but than I didn't workout for 2 months cuz of injurie and so the weight come back). of course it wasn't just that, other food was okay too. and it is easier for me to just drink a shake and the end. because when i start eating is hard to stop 🙂 but if I drink, that's not a problem. so, what are disadvantages of protein shake for dinner?

and I already weigh myself at the same time once a week.

[jumpy]

jumpy on January 13, 2007 at 1:25 am #61423

okay my food log for today:
– cereals with milk and 10g whey
– cotage cheese with milk (I tried that combination first time, but I didn't like it 🙁 ) + nuts
– 2 mandarins
during workout: 5g BCAAs
postworkout drink: 20g whey and 20g malto
– fish + some groats + salad + carrot
– cotage cheese + banana + 1000mg omega3 (fish oil)
– 5g glutamine

that's it for today… and I am still wondering about quosetion in last post 🙂

[jumpy]

jumpy on February 3, 2007 at 7:33 pm #61424

okay, i have lost 3 kg until now. that is okay, but i feel like i didn't lose only fat but also my strenght 🙁 in fitness i can't lift as much as i could before… so what's wrong? should I eat more or what
thank you