Tips from my Nutritionist -I wasn't losing anymore!! EEK!!

joejccva71 · April 2012

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

PrncessBre · April 2012

Bump for later

Byrdsong1920 · April 2012

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Thanks for sharing on the message board...will take all this into consideration!

Any thoughts on Heart Rate Monitors? I got the Timex, but seems Polar would have been better option for more accurate readings. Just want to track my workouts (outside of the gym).

So, were you a trainer...or are you a trainer? Teacher!?

Thanks again,

catramsey2 · April 2012

Love all the advise. Thank you everyone!

heybales · April 2012

Here's the kicker on working out in that "fat-burning" zone.

Unless you are training for an endurance event, and need to train your body to use greater percentage of fat at slower HR's compared to carbs (and that would be 50/50 if lucky in fat-burning zone, more likely 40 fat/ 60 carb), you will burn the SAME quantity of fat calories at higher intensity.
And you will burn more calories overall.

But since you are burning more calories, the percentage of fat from them is less, even though the amount is the same or better.

500 cals in "fat-burning" zone at 50% fat - 250 cals. Best case scenario. (probably not that much fat burning)

800 cals in "tempo" zone at 30% fat - 240 cals. Worst case scenario. (probably more cals overall)

300 more cal's overall - and only missed out on 10 cal's of fat burning.

So if your workout time is limited, and you eat enough carbs to make up 560 cal plus another 500 daily burn before your next workout, and are not training for endurance event, then true fat-burning zone is to be as intense as you can be.

arsalak · April 2012

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. I will start again and mix my routine as you suggested. Taking proteins for breakfast is a good idea.

I have fitbit ultra, it adjusts my calorie count with MFP and gives me lots of additional calories to eat. I find it hard to do as I cannot stuff myself as I used to do in the past. On a few days I was shocked to find out that my daily caloric intake was in negative. I do not feel hungry but I had a terrible headache yesterday. I am wondering what foods I could try which are calorie dense but low in sugar and fat, because I am terrified of going back to my old habbits of binging on sugary food.
Your advice would be highly welcome.

Thanks.

joejccva71 · April 2012

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Thanks for sharing on the message board...will take all this into consideration!

Any thoughts on Heart Rate Monitors? I got the Timex, but seems Polar would have been better option for more accurate readings. Just want to track my workouts (outside of the gym).

So, were you a trainer...or are you a trainer? Teacher!?

Thanks again,

Not a personal trainer or a nutritionist. Just someone that has done ALOT of reading and research from many different sources. Although my friends say I need to get my sports nutrition certification so I can start making some kind of living doing this instead of being broke as hell all the time. :P

I'm not a fan of HRM's because of the varied accuracy they can have. Also they don't help you really determine your TDEE throughout the entire day like the devices I mentioned. There's alot more involved in finding out your calories burned than just heart rate and inside the gym activity.

quiksandy · April 2012

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

I agree completely!

midodes29 · April 2012

thanks for the tips guys...very informative...:)

heybales · April 2012

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. I will start again and mix my routine as you suggested. Taking proteins for breakfast is a good idea.

I have fitbit ultra, it adjusts my calorie count with MFP and gives me lots of additional calories to eat. I find it hard to do as I cannot stuff myself as I used to do in the past. On a few days I was shocked to find out that my daily caloric intake was in negative. I do not feel hungry but I had a terrible headache yesterday. I am wondering what foods I could try which are calorie dense but low in sugar and fat, because I am terrified of going back to my old habbits of binging on sugary food.
Your advice would be highly welcome.

Last few days should never bee looked at for weight loss/gain progress.

But the situation you describe isn't good anyway, you have most likely selected an activity level and weight loss goal that has gotten you assigned an eating goal below your BMR, and you may be compounding the problem by eating below your BMR.

You don't feel hungry because sadly your body has had to slow down to compensate, that would be a slower metabolism, BMR.

So don't be afraid of fat, especially eating healthy fat and protein before the carbs, so you don't get possible insulin spikes, in case you are prone to that as many overweight folks are.

MFP - Tools - BMR Calc.
Is your daily goal less than that?

Using FitBit, you could have a much easier way to go about this. PM me.

Byrdsong1920 · April 2012

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. I will start again and mix my routine as you suggested. Taking proteins for breakfast is a good idea.

I have fitbit ultra, it adjusts my calorie count with MFP and gives me lots of additional calories to eat. I find it hard to do as I cannot stuff myself as I used to do in the past. On a few days I was shocked to find out that my daily caloric intake was in negative. I do not feel hungry but I had a terrible headache yesterday. I am wondering what foods I could try which are calorie dense but low in sugar and fat, because I am terrified of going back to my old habbits of binging on sugary food.
Your advice would be highly welcome.

Thanks.

Well, the 1st thing she asked me was : HOW ARE YOUR SUGARS?

I remember a book called Sugar Busters ( I think) and it talked about eliminating sugars, especially in the morining. You always hear trainers mention eating Protein before and after workouts, especially weight intense workouts. (Perhpas someone can chime in on this.)

You have to checkout this show on www.hulu.com and search for Operation Osmin. His whole motto is FISH/SALAD/WATER.... he does intense workouts w/his clients and in 30 days,everyone loses 20+ pounds. I know this is from lean, mean diets with green veggeis and lean/low fat fish. Not he most balanced meals, but get this job done.

There is also a book called EAT RIGHT FOR YOUR BLOOD TYPE. My colonics specialist talked about this and for each blood type, there are certain foods that work better for your body, depending on blood type.

At the end of the day, its good to play w/your food and use MFP tools to see where you are lacking in nutrients, vitamins etc.It helped me realize my low iron issues, which lead to me being so exhausted all the time.My multi vitamin didnt have iron.

I would also watch salt intake, this can make you retain water. Today my levels were a bit high, need to watch the cheeses and certain processed meats (prepacked turkey meat, etc.).

I personally suggest watching your carb intake and stick to good cards like veggies. Watching sweet fruits late day like grapes and pineapple.

Great snacks I love are: raw almonds, greek yogurt (just started), 100 cal popcorn /low fat, GNC has a great meal replacement drink I love too- good mix of protein and minerals and vitamins.

I agree w/your statement about old habits, we have to make a lifestyle change and not just a "I have a beach vacation" coming up soon!

Good luck and thanks for sharing!

Byrdsong1920 · April 2012

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Thanks for sharing on the message board...will take all this into consideration!

Any thoughts on Heart Rate Monitors? I got the Timex, but seems Polar would have been better option for more accurate readings. Just want to track my workouts (outside of the gym).

So, were you a trainer...or are you a trainer? Teacher!?

Thanks again,

Not a personal trainer or a nutritionist. Just someone that has done ALOT of reading and research from many different sources. Although my friends say I need to get my sports nutrition certification so I can start making some kind of living doing this instead of being broke as hell all the time. :P

I'm not a fan of HRM's because of the varied accuracy they can have. Also they don't help you really determine your TDEE throughout the entire day like the devices I mentioned. There's alot more involved in finding out your calories burned than just heart rate and inside the gym activity.

GOTCHA!!

(HRM)....honestly, God only knows the magic #'s

It's been a good gauge for me.

Thanks again for your input, sounds like you may want to take your friends advice...I'm all about multiple streams of income!!

Bless u

Byrdsong1920 · April 2012

LONG DAY AND SLEEPY!! I will check again tomorrow!

thanks for sharing everyone!!

Happy Journey!- Shan

MrsCon40 · April 2012

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Thanks for sharing on the message board...will take all this into consideration!

Any thoughts on Heart Rate Monitors? I got the Timex, but seems Polar would have been better option for more accurate readings. Just want to track my workouts (outside of the gym).

So, were you a trainer...or are you a trainer? Teacher!?

Thanks again,

Listen to Joe. I did and it got me this far.

there are a few guys here I would trust way more than a personal trainer. they critically read scientific research because they are passionate about knowledge and improvement. a day long course and a couple hundred dollars will get you certified. Listen to Joe, Acg, ninerbuff... these guys are constantly learning and not just regurgitating a bunch of outdated ideas.

good luck to you!

:flowerforyou:

Lift_hard_eat_big · April 2012

Attention Mods: This is constructive criticism.

To OP: You should fire your nutritionist. She's full of broscience. Alot of what she said is a myth. I'm willing to help if you need. Send me a message.

lol---well well!! I'm always open to advice.

I also met w/my old personal trainer and he was inline w/her....everyone has their way they reach their goals (as we can see from MFP.) My bestfriend is also a personal trainer and agreed w/ alot of what she said and she is 40+ with a 10-pack for a stomach ! lol!

I'd love tohear your thoughts. FEel free to share on the message board! thanks,

Your nutritionist and PT are giving your terrible advice. It's job security for them both though, so I can understand why they are doing so.

MrsAngelique · April 2012

Huge thanks to all who shared helpful information on this thread. I am indeed blessed!:happy:
@ Byrdsong, As far as the protein goes, my buddy has been a professional trainer for about 20 years or so. I recently asked him a question about protein and he said to take it 2 hours before or 2 hours after a workout. I hope this helps!