low carb, high protien, no fat no sugar? weights menu???

breezad

hi i am embarking on a new weights program.
i was hoping someone would have an example or info or link that might help me....

i NEED a new eating menu for my current exercise regime.

monday- 45-60min legs weights, 8min abs
tuesday- 45-60min arms, 8min abs
wednesday- pole dancing, 8min abs
thursday- 45-60min upper body, 8 min abs
friday- 45-60min lower body, 8min abs
saturday active rest or 10km run
sunday rest

i need a new nutrion plan or something.
do i low carb, high protein,
do i cut sugar and fat
do i eat 1200cals
do i eat back or save exercise cals???

so confused helpppppp!!!!!!! :sad:

sleepytexan

I suggest you set your weekly loss goal to 1 lb or 1/2 pound and eat back all of your exercise calories.

I also work out 6 days, but don't like to have too few cals on my rest day so I set my weekly loss goal to 1 lb, but on my rest day I eat up to 2x BMR, or an additional 1200 cals. That makes my weekly deficit 1300 cals, so true loss about 1/2 lb. week.

I am at goal.

It is not necessary to cut out particular food groups, although processed foods containing partially hydrogenated oils and corn syrups will hinder your progress.

It looks like a good plan; with proper fuel you will keep your energy up and fat down.

Edit: I would think you would need much more than 1200 cals to sustain yourself. I eat bt 1800-2400/day depending on exercise. Always eat the exercise calories if you are that active. ALWAYS.

blessings.

WifeMomDVM

I personally like 40% carbs and 30 each of fat and protein. Yes, eat your exercise calories. Especially if doing heavy lifting - you need ENEGRY to lift those weights and feed your muscles during recovery!

Don't be afraid to eat. Just make sure it is very clean. As far as sugar - avoid refined/processed sugar - try to get all (or at least MOST) of your sugar from your veggies and fruits (fresh not canned).

Take a look at my diary if you need ideas. I lift 3x a week and keep my diary mostly clean.

tameko2

I suggest you set your weekly loss goal to 1 lb or 1/2 pound and eat back all of your exercise calories.

I also work out 6 days, but don't like to have too few cals on my rest day so I set my weekly loss goal to 1 lb, but on my rest day I eat up to 2x BMR, or an additional 1200 cals. That makes my weekly deficit 1300 cals, so true loss about 1/2 lb. week.

I am at goal.

It is not necessary to cut out particular food groups, although processed foods containing partially hydrogenated oils and corn syrups will hinder your progress.

It looks like a good plan; with proper fuel you will keep your energy up and fat down.

Edit: I would think you would need much more than 1200 cals to sustain yourself. I eat bt 1800-2400/day depending on exercise. Always eat the exercise calories if you are that active. ALWAYS.

blessings.

Listen to Texan, she knows what's up.

the only reason to avoid any particular foods is if you have a medical condition that causes you to react poorly to those foods. Otherwise, eat whole foods as best you can but don't feel like you have to do something super strict.

and 1200 calories is a HORRIBLE idea for that routine, you need to eat MORE, not less.

jonphoenix

you want a high protein, low fat diet. about 1g of protein per pound of bodyweight each day you exercise. fats should consist mostly of good fats like what you find in nuts, fish, and some fruits. these fats affect hormone production, so you do want some fat, not no fat. you will also need some carbs both to provide energy to power your workouts and also to ensure that that protein is being used to repair and build your lean mass ( body won't grow or get any stronger if it doesn't have any fuel. )

i'd say go low carbs on rest days, cut sugar as much as you can, eat a decent amount of carbs on exercise days, and yes, you want to eat your exercise calories. preferably in many small meals over the course of a day, and not before going to bed.

SergeantSunshine_reused

no fat?? fat is SO improtant

Cathleenr

hi i am embarking on a new weights program.
i was hoping someone would have an example or info or link that might help me....

i NEED a new eating menu for my current exercise regime.

monday- 45-60min legs weights, 8min abs
tuesday- 45-60min arms, 8min abs
wednesday- pole dancing, 8min abs
thursday- 45-60min upper body, 8 min abs
friday- 45-60min lower body, 8min abs
saturday active rest or 10km run
sunday rest

i need a new nutrion plan or something.
do i low carb, high protein,
do i cut sugar and fat
do i eat 1200cals
do i eat back or save exercise cals???

so confused helpppppp!!!!!!! :sad:

from your food journal, looks like you have a lot of protein, over 200 grams and a lot of carbs. how long have you been on that particular mix, andis it working for you?
unless you are going VERY heavy on the weights as often as you say you lift, i would cut down the protein to what your LBM is. if you are looking to lose, 1400 - 1800 calories a day might be a good target. this will lower your carbs and fat totals, but still provide you with a good mix. the tortillas are carb-dense, meaning they are pretty high while not providing very much satiety, so if you can cut out one of them and maybe add more raw vegetables, you'll have more food to eat while not going over your caloric limit. lol @ the kitkats! those are also not a good deal nutritionally and will add useless calories to your totals.
DO plan on an eating menu each day. it makes it much simpler to know what you are going to eat instead of grabbing something at the last minute and be lacking or over at the end of the day.
and gradually increase the intensity or duration of your exercise to consistently lose weight.

dburke0001

With all that weight lifting in there, I'd strongly suggest 40/30/30 carbs/protein/fat for macros (same as suggested by DVM). You should eat some whole grain carbs, such as old fashioned oats, for breakfast. Then be sure to have some carbs both before and immediately after your workout when using weights. Taper carbs off the closer it gets to bed time.

I'd also suggest cutting back on the ab work. Abs are a muscle group like any other, and are subject to over-training. Working them every other day will likely yield better results.

And I also agree that 1200 cals on this workout plan would be a bad idea. Need to eat more.

Huffdogg

Personally I must say I'd load up on much more than 30% protein and quite a fair amount of fat, also. I'd go 40/30/30 p/f/c.

tigersword

Moderation. Moderate carbs, moderate protein, moderate fats. Unless you have a medical condition, eating about an even ratio of all 3 is the best way to go. I usually go to about 40% of carbs, sometimes more, sometimes less, and the other 2 usually balance out.

MrsCon40

no fat?? fat is SO improtant

^^ This

After years of thinking fat was the devil, I am consuming 30% of my calories from plant-based ("good") fats and my super crappy hair is slightly less crappy, I am losing weight fast, my moods are much more consistent, and I feel more full for longer.

Fat is my new BFF. Don't fear it - love it.

meagalayne

Texan DOES know what's up... Listen to her!

Also - Fat is sooo important. Make sure you're getting around 25-30% if you can. Your body needs healthy fats to function properly. They also help to keep you feeling sated. And they're delicious! :bigsmile: Definitely do not cut them out. If anything, I have increased my fat intake to lose fat and stay lean. It's all the processed carbs and sugar that can weigh you down.

Also - 1200 calories is NOT enough. I'd eat around 1400 a day + your daily burn, at a minimum to lose fat. If it's muscle gain you're after, anything significant is going to require maintenance calories + your burn. You cannot gain serious muscle unless you are fueling your body really well...

I hope you are really focusing on fueling yourself with healthy food and not under-nourishing. You deserve it! :bigsmile: