Anna x4 Journal.

[HarryB]

The whole carb debate is a pretty confusing one, but essentially we need carbs to function optimally. It is true that by removing carbs we lose weight and use stored bodyfat but we also break down so much muscle which ruins our metabolism as much as anything else we can do, hence the massive rebound when we return to normal eating after a long period of low low low carbs!

Balance is the key for you Anna, a little bit of most things is ok. NO point eating so few carbs that you can't be arsed doing any exercise at all!

[Anna x4]

Thats so true!!! Thanks HarryB I appreciate your comments. I think balance is defnitly the key. I'm quite a hardout person when it comes to cahnging my dietary habits so I tend to go abit overboard in the beginning, then settle down. I have had a few extra carbs today and feel better for it so will mention that to my pt when she shows me my diet list of all the foods I can and can't eat!!! Will tell her I will modify it to suit me and my energy levels. Looking after 4 small kids and trying to work and trying to bodybuild is quite hard. :doh:

[teamfatboy]

Great advice Harry

Each of us responds differently - so trial-n-error is the key.

Was reading this book which for endurance athletes advocates 60% carbs, 20% protein and 20% fat, so suddently a bodybuilder's 45-45-10 doesn't look that radical.

If you were eating 80% carbs, I could understand your trainer's reaction, but even so, not all carbs are created equal. Hopefully she'll give you a list which distinguishes white bread (bad carbs) from whole-grain (better); brown or basmati rice (great!) from Uncle Ben's Five Minute Mystery rice, kumera over potato, etc...

The insomnia might not be from the lack of carbs, so much as from a lack of something that was in the carbs, like magnesium or a vitamin.

Have you got a good multi-vitamin ?

[Anna x4]

no I haven't tfb. I have started some other meds this week and just looked up side effects, insomnia was one of the side effects, so I guess there my answer. :doh:

[teamfatboy]

Oh. That sux!

Someone recommended ZMA (Zinc, Magnesium, Vitamin B6) to me as helpful in that respect, but I'd have to say 'Check with the prescribing specialist for interactions' before taking anything except food.

It might be that the meds aggravate other factors (like not having a pre-sleep (protein-rich) snack?

[Anna x4]

Well I now have my diet and exercise plan!!!

3 days training only as thats all the time I have with 4 kids.

Very excited that I am now down to 31% bodyfat. So have lost 3% in about 10 days doing my own programme and my own fumbling around in the gym!!!! Feeling abit more upbeat now as I start to see my body trim down and lean up.

Had a good workout today on my triceps, calves and shoulders, so feeling it tommorow no doubt.

My diet consists of rice thins, cottage cheese, eggs/ egg whites, tons of meat, flaxseed oil, loads of vegies, tuna,salmon and protein shakes, plus nuts.

Hard out on this only for 2 weeks then we will add some fruit and rice etc.

[teamfatboy]

Way to go AX4 - big ups on doing well on your own. Sounds like the food plan appeals, so we look forward to hearing more about your progress :clap:

[Anna x4]

Well I am finding this diet alot more restrictive than the one I had!!! Feel like blowing out on carbs more this time. I don't seem to be eating alot of fat in the form of almonds and avos this time so maybe the satiety level is lower?? Had an icecream gelato cone today and some chocolate. Really enjoyed it but know my pt will be p##$ed with me. She said I have to go really hard for the first 2 weeks then lax back abit. The diet she has put me on is so boring though, same snacks and lunch and slight variation on tea every day. Anyway will see how I get on back at the gym this week, would like to do my own thing really.

[teamfatboy]

Hmmm - boredom with food is a bit of a hazard. Learn to love the Masterfoods spice range :nod: steer clear of salt and MSG, but fresh herbs, dried herbs, chilli, parsley, garlic, all can help make the difference.

For me, I guess I'm lucky, I tolerate the dietary boredom because it's part of the route to where I want to be...kinda like driving to Auckland from here, you HAVE to go through Hamilton, or it takes a lot longer :grin:

PT's advice is good - the body will adapt over time and if you can make it through the first couple of weeks it gets easier. I've just started my second vonsecutive eight-week run on revised eating plans and sure 'nuff, by the middle of week 2 I'm comfortable with the plan.

[Anna x4]

Yeah I know tfb. You give very good advice which I'm grateful for. I;m going to increase my fats abit this week and see whether that helps with feeling less bored with protein. Need to get my bodyfat down before I can lax out abit. Hard with easter coming up though!

[Anna x4]

Need carbs need carbs need carbs...................... Mega binge coming on. I am feeling like I need a blowout to get it out of my system. Does this ever get any easier????? Sorry to whinge. Just feel like eating some serious junk. Anybody else have days like that??? :oops:

[becbec]

Try weight watchers jelly

[Ronin]

Try weight watchers jelly

Yup, and blend it up with some whey and cottage cheese :nod: Nummy

[bar-belle]

Hang in there Anna...it does get easier. You could try a scoop of protein powder mixed with a little low fat milk to a paste then add 2 tbs yoghurt. I feel like I'm eating a dessert and it hits the carb craving on the head.

Or you could try sludge - protein powder, peanut butter and blueberries that is divine. Check out the recipes section on here I'm sure it's in there somewhere.

[teamfatboy]

All good advice - sludge in particular has saved many off us from weakness :nod:

[Anna x4]

Well i didn't have a blowout but have increased my carbs to one meal a day mostly carbs with added protein. Usually lunchtime I do this. Breakkie and dinner is protein and vegies. Fat has also increased and I am letting myself have an alcoholic drink 3 times a week. If my fatloss slows down I guess I will have to go back to not as much in the way of treats and carbs etc. Hope this will help my blood sugar levels and dizziness that have developed lately. Thanks all for the advice. By the way i do eat alot of weight watchers jelly, I even ate it with cottage cheese the other night and nearly :puke: :puke: :puke: Gosh it was disgusting. Also thw jelly has quite a rubbery consistency??? The blackberry one is defnitly the nicest.

[Anna x4]

Just finished reading Body For Life by Bill Phillips. has anyone done the 12 week challenge??? It looks too me like a normal bb diet and exercise plan. I think he has more carbs in his diet than most of us though. Comments??

[HarryB]

It is just exactly that... I think you need some carbs for performance.

It's a very succesful system if you can follow all aspects of it. I have seen loads of people do it over the years and have had some clients follow that plan.

[teamfatboy]

:ditto: what he said - it's a very good way to get started from scratch, and does a pretty good job if you put a bit of effort into it.

[Anna x4]

Well after 3 days of eating total crap, 1 case of food poisoning, and generally no exercise, I have decided to pull finger and get serious about getting this bodyfat down. I am about 28% so need to get under 20 if I can. Going to go hard with the weights this week and eat clean!!! I'm sick of myself failing when it comes to eating. I seem to eat way to much fat. Hardly any carbs like I used to but I now eat more fat than ever. Do you guys struggle with resisting fat??? Or is it easier as you get it out of your system? :naughty:

[teamfatboy]

Too much fat, or too many carbs? While not wishing to be a fan of Atkins, I think there's something to be said for spending more focus on carbs than on good fats. Bad fats (saturated ones, un-natural ones), well naturally they need to go, but good fats (Omega 3s, for instance) are vital.

Oh, and of course fats, normally bad ones, are an essential part of processed foods, they contribute a lot to the feeling of satiety, "mouth feel" and so on.... when you think about it, you either see "low-fat" OR "low-calorie" but seldom both, on food labels... for a good reason: it's hard to make commercial processed foods that taste good, look good and sell, without one or the other.

If your overall ratios (protein:carbs:fats) are right, and your total calorie load's set right (to lose weight, a modest deficit below "maintenance" based on age, gender, activity levels and weight), I think the quantity of fat is not where you should look for improvements.

But if your overall calorie load is too low, you will still crash-and-burn.

[Anna x4]

Thanks tfb. Yes I think I have replace the carbs I was eating with more fat. Fat with meat {skin} butter, milk, almonds, and just generally more of the above!!! Today I have had breakfast 1 vogels with cottage cheese. 1 coffee. 2 mini easter eggs. 45 min weights at the gym. Lunch still got dodgy tummy from yesterday so 2 vogels with cottage cheese, 1 hardboiled egg, shaved ham, and tiny bit of chutney. Cup of tea. 10 almonds.

That will be the end of the carbs for today. Light dinner with chicken and veg I think. Trying to have smaller portions and less fat. Just experimenting untill I get the carb/fat/protein ratio right.