Posts by baylward

I usse to do the same thing! Overeat healthy foods at night, all the time, without fail! I realized that I'm way more active at night than I am during the day, but was spacing my meals 3 hours apart and not taking into the consideration my activity at the time. I have a desk job, so between breakfast and lunch I don't NEED a snack, I was just eating one b'c I was "suppose" to. I workout at night and on the go around the house until I go to bed, so I'm obviously most active from 5PM to about 9PM. Now I eat breakfast @ 8 AM, Lunch at 1PM, Dinner Around 4:30 or 5PM and save all my snacks (usually 3 different mini meals) for between 5-9PM. I eat about every hour until I go to sleep and make sure to get caisen protein (like milk or cottage cheese) as my last meal of the day. It's been helping me so much bc I actually can just sit and eat at night lol.

Honestly best ab routine? Don't eat sugar or processes food.

I'm also with the other who said squats, dead lifts, lunges, good mornings, etc. I rarely do direct ab work.

My Staples (not all on the same day, but pretty much my diet foundation)

Protein Sources: chickn breast (no bone, no skin), chicken thighs (no skin), 97% lean ground turkey, lean ground chicken, lean ground beef, sirloin, why protein powder, pork tenerloin, red kidney beans

Dairy: Skim milk, eggs (whole and whites), LF cottage cheese, FF greek yogart, tons of different cheese some ff some not (i stick to a 1oz. serving at a time, but cheese makes EVERYTHING taste delicious)

Veggies/Fruit: My usuals are: spinach, green beans, broccoli, summer squash, romaine salad mix, cucumber, tomato, apples, bananas, all citrus fruit, all berrries

Grains/Starches: 100% whole grain bread, low carb omega 3/flax wraps and pitas, kashi go lean cereal, plain oats, sweet potato, red potato, brown rice, ww pastas, ww egg noodles

Fat Sources: All nuts, I LOVE them, olive oil, grapeseed oil, sesame oil, natural PB

Beverages: I don't drink water or seltzer water - nothing with calories, ever.

If your very new to weight lifting, I believe it is possible to do both for a short time, but it will probably not stay that way for too long.

Also, do you weight and measure everything that makes up the 1400 calories? It's very possible you may be eating a bit over that too!

• Kickboxing
• Weight Lifting (favorite exercise is stiff leg dead lifts!)
• Jogging always makes me feel great, but I don't enjoy it so much lol.

I think everyone is a bit different. I know people who have tons of success with a low carb (under 100g daily) die, for me not so much. I find I'm more hungry if I keep my carbs that low.

I aim for .75g of protein per lb of body weight, .4g of fat per lb of body weight and fill the rest with carbs. It's pretty basic math to do this for yourself.

I aim for 1400 calories a day and weigh 138 lbs so my breakdown looks something like this:

Protein - .75 x 138 = 103.5 grams of protein "OR" 414 daily calories from protein (103.5 x 4 (the number of calories per protein gram))

Healthy Fat - .4 x 138 = 55 grams of fat "OR" 495 daily calories from healthy fats (55 x 9 (the number of calories per fat gram))

414 (protein) + 495 (fats) = 909 calories, leaving me with 491 calories for carbs "OR" 491/4 (4 being the number of calories per carb gram) for a total daily carb allowance of about 123 grams.

Hope that was helpful = )

best of luck,

b

Try kicking the artifical sweetners and if you can't cut them all out, def. get rid of the sugar free rockstar. The sweetners have been proven to increase cravings! Try having tea sweetened with honey or water with lunch instead. Also, keep some raw sugar snap peas at work for "emergencies". There good and sweet and fill you up nicely.

Could be a few things. Do you measure everything? You may be eating more than you think you are (it's happened to me). You should weigh all your food, with the exception of non-strachy veggies. How much do you weigh? 1500 cals or over may be a bit too much for fat loss, aim for anywhere from 10x-12x your body weight in calories (with the minimum around 1200 of course). Also, 2 lbs could just be water weight from excess sodium, depending on what your eating. I wouldnt' stress.

b

I started January 2008. I started at 150 and now an 135, so a 15lb loss. But, I have totally transformed the shape of my body through weight training and making my diet 90% "clean". I don't know my actual starting body fat or what it is now, but I can tell you I have lost a considerable amount!

You want to go by this rule of thumb always - eat everything in as close to it's natural state as possible. fresh fruits and veggies (the darker in color the better, like berries and leafy greens). Lean meats, chicken, turkey, fish and even beef it's it's a lean cut. Stcik with fat free dairy products, like skim milk, reduced fat cheeses and cottage cheese. Basically, you want to steer clear of anything man made.

M1: 1 Apple w/ natty PB, coffee with skim, water

M2: Kashi Go LEans, 1/2 Banana and skim milk, water

M3 : Handful raw natural  trailmix, 1/2 orange, water

M4: Mixed herb greens & baby spinach salad w/ chicken cooked in a bit of evoo and salsa, sprinkle of sliced almonds & vinigarette, WW omega-3/flax wrap, carrots, water

M5: LEan beef sirloin strips w/ brown rice, sweet peppers, onion & spinach, water

Post Workout - 1 Scoop protein, strawberries, water- blended into a post workout shake

M6: egg white omlet with green pepper, olive, spinach and a tiny sprinkle of cheddar

1500 Cals, 43g fat (all healthy fats), 128g protein, 180g carbs (this # includes veggie carbs, which I do not count in my total carb count)

Breakfast - Egg white omlet, w/ onion, green pepper, black olive, salsa & a little pinch of cheese, apple, iced coffee w/ skim

Lunch - Mixed green salad w/ chick peas & red kidney beans, spray dressing

Afternoon Snack - Carrot Sticks (maybe with peanut butter)

Dinner - Homemade chicken parm with skim mozzarella & whole wheat penne

Nighttime Snack - Bowl of Kashi w/ banana & skim

Great idea for a topic! I started here on CC on Jan. 2, 08 and was 145lbs.  I lost 10 lbs. doing one of the V-Day challenges, sticking to my calories very closely and doing cardio. I more or less maintained through exercise and upping my calories a bit from V-Day to mid-March which was really nice (I've never been much of a dietier and took a healthy "break" when I saw myself burning out to avoid my usual gain it all back and then some routine) Sooo, I maintained at 135 for one month and now as of March 14, I'm back to 1500 cal a day + my regular exercise with a newly added strength training routine as well (need to blast that ;ast bit of fat!_. I've already lost 2lb since being back on. I guess I'll probably stick with the one month on, one month maintain until I loose my final 10lbs as it really worked well and I never felt deprived.

I started here Jan 2, 08 at about 145ish and have lost 10lb, so I'm currently 135lb, w/ about 20% body fat (getting my body fat down was my main goal, not weight loss). My ideal goal is 125lb but I'm shooting for an extra 5lbs and I think I'll be happy. I'm also 5'6" and have a medium frame (I have a wide rib cage, well I think it is, so I will never look skinny). I have some pics on my page.

I think clothes sizes vary rfrom store to store, but I did just buy some summer clothes in size 6 (which is huge for me since I was wearing an 11 at 145) and tops in size small. I liek to go by measurments though. MIne are as follows:

Natural Waist - 27", Stomach (at belly button) - 31.5", Hips - 36.5", Thighs at largest point - 21", Calves - 14.5" and arms -12"

First and foremost congrats on your time! I'm 5 yrs. clean off opiates and trust and believe I know what a struggle it can be! I agree that it sounds like you actualy need more calories. I've had the best luck with a 500-600 deficit. Good luck!!