Clare's Journal

[Lady C]

Originally Posted by clarebear

This morning I weighed 141. I am glad that the scale weight is going down...but really am frustrated and confused as to where the weight is coming off. This is approx 10 lbs lighter than when I started. I am not 'seeing' any visual results Dontcha think 10 lbs should show something?????

It is your diet girl. Too many starchy carbs, not enough protein and high quality carbs. I would ditch ALL starchy carbs & cheat meals until you start seeing some progress, IMO.

Remember the scale is not your friend. It tells lies. You may have just lost muscle, it is hard to say.

[clarebear]

Originally Posted by Lady C

It is your diet girl. Too many starchy carbs, not enough protein and high quality carbs. I would ditch ALL starchy carbs & cheat meals until you start seeing some progress, IMO.

Remember the scale is not your friend. It tells lies. You may have just lost muscle, it is hard to say.

this is extrememly discouraging and i am very confused. i was told the middle of this week on another fitness forum that i post at that i wasnt getting enough carbs to "prevent muscle catabolism." i guess im not really sure what that is but if it means i can eat a couple more peices of carb control bread than hey i guess ill do it. so tahts why ive added some melon to my diet and some more carbs after my workout.

so now i dont know what to beleive. i thot i was going for 40/40/20, and i think ive stuck pretty close to it. i dont undertstand the difference between a starchy carb, simple carb, complex carb, etc. i know sugars are not good so i stay away. i thot i was doing ok because my bread and beans have a lot of fiber in them. vegetables arent very filling and they leave me starving and feeling like crap until my next meal. i already feel hungry most of the time. plus they taste like ass.

if i lost 10 lbs of muscle wouldnt i look different? at least id be slimmer, and hey thats my goal. but im the same. im so ready to give up here. i dont know whats right anymore. nothing i do is good enough.

i know all the hardcore people here dont cheat. i have given up my entire social life to do this diet, which i hate. i cant go out to eat with friend like i used to. all they talk about is clare on that weird diet. "i dont get why you are doing that? why dont you go have some flax, hahaha" there is nothing to do in this town besides eat or spend money on crap you dont need. its freezing out, i cant go outside. so i take one meal a week to be regular. could this one meal be keeping me from my goals? that really sucks. i eat good all week then one meal screws me over. i know im b*tching but i dont care. im really angry and discouraged and confused. i really FREAKING HATE TODAY. oh wait thats every day.

just needed to b*tch

[Lady C]

Take it easy! I was trying to help. I understand your confusion. Here is a post Protein, Carbohydrates & Fats that might help you understand the carb stuff.

You need to add LOTS more veggies and get rid of the starchy carbs (pasta, breads, rice, potatoes, cracker, etc). This is what the other forum was trying to say, I'm sure. All fruits and veggies are simple or complex carbs just not starchy carbs (there are exceptions like potatoes & some squash).

As far as eating out with the friends go - it is easy. ALWAYS get a big salad with a grilled chicken breast with the dressing on the side. Every restaurant has this on the menu. I have even ordered chicken breast with steamed broccoli and no sauces.

[cursor]

Read your own sig, clarebear ... before you give up.

I'm sure that you know that giving up will not solve your problem. Lack of success is invariably tied with insufficent information. Keep digging deeper. The answers are there. I understand that it can be difficult sifting though all the conflicting information and coming up with a real solution ... I've certainly experienced the same thing.

For beginners, let me offer the following from Cursor's Corner:
_____

Protein, Carbohydrate, Fat & Fiber

Designing a well rounded nutrition plan (call it a "diet" if you like) is the way to succeed at controlling your fat levels. If you're serious about it, then you'll spend some time learning some food basics.

Radioisotope experiments show that over 98% of the molecules of the human body are completely replaced each year. All of your structures are constantly being replaced with new proteins. Most of the amino acids are reused, but we need to constantly replace some of those that are lost. Since you are what you eat, you'd better eat right.

Proteins
Construction materials for your lean body mass

Over 50% of the dry weight of your body is protein. The structure of your genes and brain cells is totally protein. The basic structure of protein is actually a chain of amino acids that can form many different configurations and can combine with other substances. There have been 22 amino acids identified in the proteins of the human body. While virtually foods contain some amino acids, some of the more concentrated protein sources include: meat, poultry, eggs, cottage cheese, milk, and others (note that a full range of amino acids can be supplied to your body by intelligently combining plant based proteins).

Carbohydrates
Fuel to energize your physical activities

Simple Carbohydrates – These are sugars (monosaccharides and disaccharides): fructose, glucose (also called dextrose), maltose, lactose, and sugar alchohols. Frequently these are identified by their sources: maple syrup, honey, corn syrup, molassas, etc. Sugar also occurs naturally in fruits, vegetables, and dairy products. While it's true that many fruits contain the simple sugars fructose and scurose, the also contain vitamins, minerals, and fiter that processed or refined sweets lack.

Complex Carbohydrates – Primarily starches (polysaccharides), these are large chains of glucose molecules. Starch is the storage form of carbohydrates in plants, comparable to the glycogen in humans (and other animals). The main sources of complex carbohydrates include grain based products (such as bread, rice, oatmeal, and pasta) and vegetables such as potatoes and beans. Ounce for ounce, foods that are high in complex carbohydrates supply the best balance of nutrients, and are usually less fattening. Since fruits and vegetables, which are rich in complex carbohydrates, have a high water content and relatively few calories, they can be useful in any weight-control program.

Fats
While "essential," your body doesn't need much

Essential fatty acids are the raw materials for several hormone-like compounds that help blood clotting, blood pressure, inflammation and other bodily functions. There are only two "essential" fatty acids that your body actually needs: linoleic acid (omega-6) and alpha-linolenic acid (omega-3). From these two, your body can make all the myriad of different fats it needs.

Saturated Fatty Acids – These are loaded with all the hydrogen atoms that they can possibly carry (meaning they they cannot interact with other nutrients). Saturated fats are usually solid at room temperature, and typically come from animal sources: butter, dairy products, and meats. Two vegetable oils—coconut and palm oils—are also highly saturated. Steer clear of saturated fats at all costs.

Unsaturated Fatty Acids – These do not have all the hydrogen atoms that they can carry. Depending on then number of missing hydrogen atoms, these can be classified as monounsaturated (olive, canola, peanut, and avocado oils) or polyunsaturated (corn, safflower, and sesame oils). The are generally liquid at room temperature.

Fiber
The digestion moderator

Formerly called "roughage" or "bulk," fiber was once considered to be a filler—in other words, if you eat high-fiber foods, you'll have less room for other foods (less calories, less fat, etc). What all types of fiber have in common is that they are the parts of plants that can't be digested by enzymes in the human intenstinal tract.

For simplicity, fiber can be divided into two broad categories: 1) those that are insoluble in water, and 2) those that are soluble. Most plant foods contain both types in varying amounts, but certain foods are particularly rich in one or the other. Good carbohydrates such as fruits, vegetables, and legumes are wonderful sources of fiber. Whole grains are also a serious source of quality fiber: oatmeal, groats, All-Bran, Fiber One, and others.

Fiber serves our bodies in a number of important ways. In addition to fhe fact that its rich in vitamins and minerals, fiber is a wonderful digestive moderator—it slows down the digestion of other foods, allowing the intestines to absorb greater amounts of valuable nutrients.

Be sure to drink plenty of liquids—otherwise, fiber can slow down or even block proper bowel function (hardly a comfortable situation). And don't make the mistake of trying to get all of your fiber at one sitting. Not only will it kill the benefits, but it will no doubt lead to some unpleasant side effects.

[clarebear]

Thank you,

This is what the other person on the forum said today. Is this right? Should I be getting more calories?


Here are the numbers: Before: 151 lbs. 24.5% bodyfat 74.5% muscle. 114 pounds of muscle(75.5% of 151) 37 pounds of fat (24.5%)
After: 141 pounds 24% fat 76% muscle. 107 pounds of muscle 34 pounds of fat.

You've lost 3 pounds of fat, but also 7 pounds of MUSCLE. That is why you don't look slimmer or better. You are catabolizing your muscle.

Its hard for me to make a definitive judgement on why this is happening because I don't know alot about your particular situation other than what has been in your journal the last couple of weeks. But here are some possible reasons:

1) Losing ten pounds in less than a month may seem to be commendable, but you could be losing weight too fast. You are eating at a 600-700 calorie daily caloric deficit, which is very high for someone with a base metabolic rate of 2200 or so. You are very active. Operating at such a deficit could mean your body is reacting to protect itself by retaining fat and thus it is burning muscle for energy. Losing weight at a slower pace by eating at a deficit of 300-400 may be more effective long term, especially with the amount of working out and cardio you are doing.
2)By not eating enough carbs, especially after the workout, you are not replenishing the muscle you are burning during your workouts so your muscle is being catabolized.
3) I have seen an improvement in your workouts the last few days. When you were doing mainly "isolation" and machine exercises before, you were not challenging the muscles enough, plus not doing enough to raise your metabolism. Doing a back exercise with free weights will raise your metabolism much higher than doing back exercise seated at a machine. A higher metabolism is much more effective in burning fat. As Lou and I suggested before, focusing on compound movements and using free weights rather than machines, plus lifting heavy will retain the muscle you have at worse and build more lean muscle at best, which in the long term will do much better things for your physique. And do not worry that lifting heavy will make you bulky or masculine. Women do not have the testosterone that men have and thus will not build bulky "masculine" looking muscles without the aid of bodybuilding drugs. What effective muscle training will do is give you attractive curves and that lean waist line and stomach I think you are striving to get.

Should I totally not eat any bread anymore? Or red beans or melon? This whole time I thought that red beans were fiber carbs because they have 9 fibers per serving. I thought I was doing the right thing by eating them. And half of the carbs in my bread are fibers too so I guess I was confused.

I found this list.

http://www.bodybuildingpro.com/carbtypes.html

Which parts of the list can I eat? I don't want to burn so much muscle because I know it is important to burning fat. Thankyou for your help so far, I just need some more specifics.

Lady, I know that I can get salads when I go out...I guess its just the constant teasing that has made me stay away. Thank you for your help, I really appreciate it. I know I'm not going to quit. I just get a little confused and frustrated and....well I guess a lotta bit depressed...but I'm trying to stay focused and positive.

Thanks a lot,
clare

[Lady C]

From your link - I don't like how they break them into different groups because it is easy to mislead a newbee. Here is an easier way to look at it. All veggies are complex carbs, period! Most fruits are a combination of simple carbs and fiber. All grains, breads, crackers, most dried beans, and a few veggies are starchy carbs.

What they are trying to say is eat as many as you would like from the fiberous list. I don't agree with carrots being HI-GI. And eat all the tomatoes and green beans you want, too. They are not starchy.

Only eat carbs from the complex and starchy list before and after the workout -ONLY.

Eat veggies at all meals of the day if you can.

Fruits eat in moderation. I try to eat them before mid-day. This is because they typically have simple sugars and I want to make sure they get burned off before the end of the day. I workout first thing in the morning. I have maybe two servings a day. Apples eat anytime - good fiber, low GI.

I would not increase the calories and modify the diet. Only do one at a time. I would modify the diet first then adjust the calories, up or down, depending on if you are losing or gaining BF.

Another suggestion is Jen is about your size. Go to her journal and copy a day of eating and eat exactly what she does. Gauge how this work for you. Modify if necessary. BTW, the more muscle you gain the more muscle you will have to feed.

[atherjen]

some VERY solid advice there Lady C!
Clarebear, heed her words well and your on yout way to better changes
I agree its best to modify your diet selections first and the calories later. do everything at once can lead to one stressing.
Best of luck Clare. you have some great advice at your fingertips. with that, you will be able to make the improvments needed!

[clarebear]

Thank you very much. I am going to really try to get more veggies. I'm glad you say tomatoes are ok because I love them! I checked out Jen's journal, and its very impressive. But it seems way to boring for me I'm not dissing, but its like the exact same thing every day. I guess I'm trying to think of stuff I can stand to eat. But I'll try. What do you think of my meat choices? I try to mix it up, ham, chicken, a little beef. Is that ok? I despise fish (tuna) and eggs make me throw up.

I will really try this week to get more veggies. I don't know if I can totally get rid of all starchy carbs, I might keep a sandwich during the day. And my cereal in the morning. Is that ok? I will really try harder this week.

Thank you

clare

[Lady C]

You can keep whatever you would like just be aware of what its results might be.

I see nothing wrong with the cereal but you need to add some form of protein. Try adding a shake. I would only eat the sandwich around your workout making sure there is enough protein with it.

[sillygirl]

As Lady C said, you can really eat however you want- but just know that certain foods will likely bring you certain results. Believe it or not, you get used to eat "clean" and healthy. Trust me- I used to be a junk food FIEND. I ate fast food 4-6 times a week, ate out at the Olive Garden on Friday nights, macaroni and cheese almost everyday...whenever I think back on it, I'm shocked I didn't weigh more than what I did.

I had to 'train' myself to like eating this way, but now I find that I really enjoy it. I crave tuna, chicken, veggies, fresh fruits. It's weird. I now only eat fast food maybe twice a year. That's it.

I still have my splurges, but I've gotten used to fueling my body with the stuff it needs to get the results I want. ::

[cursor]

Try sprinkling a bit of protein powder on your cereal (like you might do with sugar). Experiment with amount/taste until you come up with something that tastes good.

[clarebear]

I finally called the doctor this morning after I poured blood like a faucet in the toilet. I am tramatized. Well I got some tests. They were going to call tonight if it was pregnancy, but no call so I'm good there, I think. Tomorrow I will find out if anything else is going on. I hope I get some sort of explanation, not just 'oh its just the way you are.' Oh, the way I am is to bleed for 16 days and feel like crap all the time? Wow, I'm cool. I don't like getting blood drawn. Especially when they can't find a vein, thats super fun! I had to go see a man OBGYN, cuz they didnt have any ladies available. I was scared but it wasnt so bad. He talked really fast and alot, and explained everything that was happening. I didn't know they required the female nurse to be there too, so that was comforting. It was weird cuz they kept asking me like 10 times if I had been pregnant before. NO.

I tried to get more vegetables today, but ended up with low calories and fat intake. I am retarded. Why can't I do this right? I'm totally depressed.

Meal 1
1/4 cu oatmeal w/ flaxseed
CAL 160
FAT 6
CRB 19
PRT 11

Meal 2
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout
Leg Extension
2 sets, 7 reps, #5 1/2
1 set, 7 reps, #6

Hyperextension
2 sets, 8 reps, 25 lbs
1 set, 5 reps, 25 lbs

Lunges
4 sets, 8 reps, 20 lb dumbells

Leg Press (quads)
3 sets, 7 reps, 220 lbs

Leg Press (hams/glutes)
2 sets, 8 reps, 220 lbs

Seated calves
3 sets of 8, 70 lbs

Dumbell calf raises
1 set, 10 reps ea., 20 lbs
1 set, 10 reps ea., 25 lbs

Cardio
15 min HIIT eliptical trainer
15 min steady pace
380 cals burned

Meal 3
2 oz. canned chix, ff cheese slice, 4 tomato slices
CAL 100
FAT 1.5
CRB 4
PRT 15.5

2/3 cu peas
CAL 70
FAT .5
CRB 12
PRT 5

Meal 4
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5
1/2 cu cott cheese, 90 gr. chix, spinach salad w/ ffdress
CAL 245
FAT 3.5
CRB 10
PRT 37

Meal 6
1 veggie dog, 2 cu steamed veg, 1 slice ff cheese
CAL 155
FAT .5
CRB 15
PRT 20

Meal 7
2 tlbsp PB
CAL 200
FAT 17
CRB 7
PRT 8

TOTALS: CAL 1390, FAT 37, CRB 98, PRT 158.5

Thanks for looking,
clare

[cursor]

So your OBGYN talks fast ... but listens slow.

[cursor]

I think that it would be in your best interest to come up with at least one full day of quality-flow meals. Don't just eat on the fly and expect to hit your nutritional targets. Better, create three full days worth of meals ... then rotate them to add variety. Do you need some help with it? Would you be willing to actually follow a plan like this?

[clarebear]

Originally Posted by cursor

I think that it would be in your best interest to come up with at least one full day of quality-flow meals. Don't just eat on the fly and expect to hit your nutritional targets. Better, create three full days worth of meals ... then rotate them to add variety. Do you need some help with it? Would you be willing to actually follow a plan like this?

i would LOVE some help here. but im kinda picky, no eggs no fish no tuna. i dont mind red meat, but i thot it was too high in fats so i dont eat it much. when i cut out all starchy carbs, i feel like i lost a bunch of fats and cals with it, and i guess im not sure how to get get them back. i would really appreciate some example meals. i tried to do it last night, but i was still confused. but do u think i did better with protein yesterday?

thanks for everything,
clare