72MonteCarla Member

It is important to note that the carbohydrates must be COMPLEX carbohydrates from whole foods, primarily WHOLE grains. 80% of calories from simple carbohydrates (sugars, refined grains, etc...) will cause pancreatic failure.

I am studying the plant-based nutrition certificate program through the T. Colin Campbell Foundation at Cornell University. I have learned a LOT about protein intake recently. The EAR for protein is 0.5-0.6 g protein/kg of body weight. Based on this figure, plus two standard deviations, the RDA for protein has been set at…

Thanks, Dawn. I will check out that group!

I had another leg session today. Same thing... acid reflux - no puking yet. I ate carbs before lifitng and will eat more shortly. But I am certain now that there is a connection.

Thanks, everyone, for your input. If it wasn't related to the workout, then so be it. I feel fine now. But I will be sure to get my workouts in earlier in the day and eat sensibly before and after.

I am very conscientious of proper form & breathing while lifting. Thankfully there were no creeps at the gym last night giving me nerves! LOL! Though I have noticed that since I've lost all this weight and am toning up, more guys are checking me out at the gym - creeps included. :laugh:

Normally I do eat a variety of foods - including carbs - before & after workouts, but I just got to the gym so late yesterday and I don't like to eat right before bed. That and I had already hit all of my macros for the day prior to the workout. I'll be sure not to workout right before bed anymore so I cn eat sensibly…

No, I have had no other symptoms at all. After I got sick, I slept for a few more hours, and felt fine when I woke up. I am sore from lifiting, but that's to be expected. My caloric intake was very high yesterday - over 1900 calories. That's the second highest caloric intake I've recorded since joining MPF in Jan, 2012. To…

I'm linking the two because I definintely started experiencing the stomach upset during the lifting. And the reading I did aligned pretty well to what I experienced. Since I know it's not dehydration, I wonder if I should eat something to boost my blood sugar (a banana,perhaps?) before lifting. I acknowledge that they…

Agreed! Great site, great recipes!

I will check out the Lindsay Nixon books. I appreciate the tip. Thanks!

Hmmm... interesting. I assume I could leave out the salt.

I do not consume any animal prducts including dairy and I don't eat any oil - not even plant-based. I do eat lots of leafy greens. I top them with a delicious homemade avocado dressing. I also eat seeds & nuts. All are healthy and delicious sources of plant-based fat. Thanks again for your input. I love to learn!

For the record, I am anything but hungry. And I'm certainly not depressed. :laugh:

I believe this is true in calorie-restricted diets. But I am targeting 2250 calories/day, so 15% fat is approxinately comparable to 30% fat on a 1200 cal/day diet. That's it. I'll have do the skinfold test as soon as I can. And then again at regular intervals so I can be sure I'm shedding stored fat. If I'm not, then I'll…

OK, that make sense. However - and you touched on this - when eating plant-based, whole foods, the foods, including carbohydrates, intrinsically have a low glycemic index. There is a huge difference between the way processed grain/extracted sugar carbohydrates and whole grains/whole fruits carbohydrates affect blood sugar.…

Me too! And ditto... If I learn it, I will share it. In the meantime I will stay the course (70/15/15) and see how it goes. What's the worst that could possible happen? Maybe I'll get that skinfold test sooner than later so I can document my experiences more accurately. Thanks!!

Thanks, Lisa. I appreciate you sharing this. I will take it into consideration - and I'm already doing some of this including the weight lifting - but I'm hoping I can get some info that is more specific to plant-based living. The truth may well be that the information I am after does not exist. Thanks again for sharing!…

Thanks for your input. I appreciate you taking the time to read my post & respond. However, I feel like this is comparing apples to oranges. I am targeting 2250 cal/day. These subjects were taking in a mere 1000.cal/day. The body will respond very differently when it is underfed, and 1000 cal/day definitely constitutes…

Not sure what happened there, posting from my phone. Let's try it again: Yes, TDEE accounts for exercise calories. And 2200 sounds about right. I think your plan (Target 1400 + exercise) is right on the money. Good luck

Sorry for all the posts... I found thiS TDEE calculator to be the most in-depth: http://iifym.com/tdee-calculator/ Instead of choosing an activity level, you enter your actual activities. If you're burning 2000 cals/wk with exercising, your TDEE might be higher than 1850. Good luck!

And for every 3-5 kgs you lose, reassess your TDEE. When you are within 5 kgs of your goal, target TDEE-10%, then TDEE-5% when you are within 2-3 kgs of your goal.

Based on my research, I would target TDEE-15%. Based on TDEE of 1850, that would be 1572 calories/day. The weight will come off more slowly, but your metabolism will stay healthy & you're body will be more likely to lose fat as opposed to lean mass (muscle).

Sucn an amazing transformation! Hard work and dedication always has a payoff, but it's rarely this beautiful. You are the definition of inspiration!!!

You are full of great ideas!!! Way to find ways to sneak in those greens. This all sounds divine. Thanks for sharing!

I made this DELICIOUS sandwich for dinner last night: 1 cup sliced crimini mushrooms (I didn't measure, I just used up what i had left) 15 g chopped onion 2 slices sprouted whole grain bread 6 thin slices of tomato 1/2 cup oil-free hummus (just garbanzos, a little water or vegetable stock, some lemon juice and spices - I…

I have a lot of plant-strong friends on MFP now. Is it OK if I promote your group?

I'm working on it! :) Thanks!

Thanks for your input, it's nice to hear about other people's experiences. :)