Hey,
I'm new to posting in these forums, but not to Calorie-count.... I was actually wondering if anyone was looking for personal assistance- I'm not a professional, but I'd be willing to formulate a plan and offer help to a few dedicated people looking for a structured guideline.
I'm a collegiate distance runner on a competitive Division I team, and I think I pretty much have it figured out nutrition-wise! I've had to intentionally lose weight, intentionally gain weight, and maintain weight for consistent top performances... I believe that with healthy eating habits and consistent exercise, weight loss can happen without even worrying about it! Most of all though, I feel that there is a lot more to life than a constant struggle and obsession with trying to figure out what to eat and how much is right....
So I'd like to offer my help to anyone who might be interested, to teach some basic habits and eating patterns which can be adapted to any individual's lifestyle. If you're looking to start on a fresh track, and have the strength to really make it work, just post a reply & I'll get back to you with a quick questionnaire and we can start work on a personalized challenge plan!
-Gwyn
I'm new to posting in these forums, but not to Calorie-count.... I was actually wondering if anyone was looking for personal assistance- I'm not a professional, but I'd be willing to formulate a plan and offer help to a few dedicated people looking for a structured guideline.
I'm a collegiate distance runner on a competitive Division I team, and I think I pretty much have it figured out nutrition-wise! I've had to intentionally lose weight, intentionally gain weight, and maintain weight for consistent top performances... I believe that with healthy eating habits and consistent exercise, weight loss can happen without even worrying about it! Most of all though, I feel that there is a lot more to life than a constant struggle and obsession with trying to figure out what to eat and how much is right....
So I'd like to offer my help to anyone who might be interested, to teach some basic habits and eating patterns which can be adapted to any individual's lifestyle. If you're looking to start on a fresh track, and have the strength to really make it work, just post a reply & I'll get back to you with a quick questionnaire and we can start work on a personalized challenge plan!
-Gwyn
You know what? Sure! I'm in the middle of crafting my own plan, right
now, anyways, and am not ashamed to ask for advice from someone who has
done what I'm looking to do. :)
Though, I'll warn you, I'm not a total newbie, and am somewhat clueful, but I'm not always good at "putting it together" well :) I tend to second-guess myself (and third-guess, and fourth-guess)
Though, I'll warn you, I'm not a total newbie, and am somewhat clueful, but I'm not always good at "putting it together" well :) I tend to second-guess myself (and third-guess, and fourth-guess)
Ok, I'm up for some of this.........
I NEED help! I workput 5x a week HARD and cannot lose weight!! HELP!
Ok holdup! Three people is enough for now, lol - I'll post a reply if I have a chance to take on any more, although if I get a clear format going, ppl can probably just follow along on their own, without personalization....
For you three - what's the best way to be in touch via email/chat? Then I can send you a few questions, etc.
For you three - what's the best way to be in touch via email/chat? Then I can send you a few questions, etc.
Would rather not post my email openly on the forums. :)
But you can reply to me here, or in my lj :)
Or, if you give me your email, I'll email you :)
I'm just looking for advice. If someone needs help more than I, I'll be glad to pass. I have others assisting me as well :)
But you can reply to me here, or in my lj :)
Or, if you give me your email, I'll email you :)
I'm just looking for advice. If someone needs help more than I, I'll be glad to pass. I have others assisting me as well :)
Hkellick.....
Why not use a 'free' email address like I have, googlemail is anonymous.
Why not use a 'free' email address like I have, googlemail is anonymous.
*g* cause google IS what I already use? :D
Alright, I've sent off emails to 2 of you, and for the third... :P
You said you were in the process of formulating your own plan? What's it like?
Do you like running? enough to give it a go every day? How active are you besides "working out"? As in... do you spend a lot of time in front of the computer, or do you spend a lot of time out and about? What sort of active things do you like doing? (beach, play with dog, etc?)
What's the basic structure of how you currently eat? How many meals & snacks, when do you eat, and what sort of foods do you prepare?
What sort of assistance are you looking for? Do you want a specific meal plan to follow, or if you like, I can just offer editing/advice on a plan you've created. The one thing that I always found challenging was my own second guessing/third guessing of myself, as you mentioned. Sometimes just having a seal of approval gives you the extra boost of resolve to stick with what you've set out to do!
That's it for now...
-Gwyn
You said you were in the process of formulating your own plan? What's it like?
Do you like running? enough to give it a go every day? How active are you besides "working out"? As in... do you spend a lot of time in front of the computer, or do you spend a lot of time out and about? What sort of active things do you like doing? (beach, play with dog, etc?)
What's the basic structure of how you currently eat? How many meals & snacks, when do you eat, and what sort of foods do you prepare?
What sort of assistance are you looking for? Do you want a specific meal plan to follow, or if you like, I can just offer editing/advice on a plan you've created. The one thing that I always found challenging was my own second guessing/third guessing of myself, as you mentioned. Sometimes just having a seal of approval gives you the extra boost of resolve to stick with what you've set out to do!
That's it for now...
-Gwyn
I'm so difficult. Sorry. :)
I WAS jogging, I'm moving my cardio indoors soon. I'm currently on hiatus, having overtrained.
I belong to a gym, however, with Ellipticals, Treadmills, etc. and weight machines, besides.
I intend to go to the gym 5-6 days a week. I do believe everyone needs a day off, and there are always days real life can interfere, so it's nice to be able to plan around them.
I currently eat 6 or so meals, an average of about 2500 calories a day (BTW, I'm male, 6'4", and 252)
Meals are.. Breakfast (Abs Diet Protein Shakes and some sort of actual breakfast), 10:00 Snack, Lunch, 3:00 Snack, Some sort of snack when I get home, some days, Dinner, and another Protein Shake when I go to bed.
TRYING to eat enough protein, but I find that carbs sneak into my diet often :p
I have a real problem eating ENOUGH. While I was overtraining (going to the gym an hour a week, and burning roughly 900 calories), I was still eating only about 2500 calories, and so managed to plateau out, which is why I'm reformulating, trying to figure out how to eat well, continue to try to get fit, lift weights.. and do so in a way that means I'll lose fat again.
I think I probably only need advice/a stamp of approval.
I WAS jogging, I'm moving my cardio indoors soon. I'm currently on hiatus, having overtrained.
I belong to a gym, however, with Ellipticals, Treadmills, etc. and weight machines, besides.
I intend to go to the gym 5-6 days a week. I do believe everyone needs a day off, and there are always days real life can interfere, so it's nice to be able to plan around them.
I currently eat 6 or so meals, an average of about 2500 calories a day (BTW, I'm male, 6'4", and 252)
Meals are.. Breakfast (Abs Diet Protein Shakes and some sort of actual breakfast), 10:00 Snack, Lunch, 3:00 Snack, Some sort of snack when I get home, some days, Dinner, and another Protein Shake when I go to bed.
TRYING to eat enough protein, but I find that carbs sneak into my diet often :p
I have a real problem eating ENOUGH. While I was overtraining (going to the gym an hour a week, and burning roughly 900 calories), I was still eating only about 2500 calories, and so managed to plateau out, which is why I'm reformulating, trying to figure out how to eat well, continue to try to get fit, lift weights.. and do so in a way that means I'll lose fat again.
I think I probably only need advice/a stamp of approval.
Sounds pretty good :)
Are you planning on going to the gym tomorrow? What would your workout be?
I would actually be tempted to ditch the protein shake before you go to bed... your body can't build muscle very quickly, and adding extra protein does not actually mean you will add extra muscle.
An hour a day of training isn't necessarily too much, unless you are't giving yourself enough fuel to support that much training and happily go about your day as well.
In terms of not eating "enough" - sometimes it helps to work on just a day by day basis. When looking back on your day, if you realize at the end that it wasn't enough, then look toward tomorrow and incorportate a little bit more in your plan. I find it best to stick with whatever you've set out, whether or not it is right or wrong, and then learn from any "mistakes" by adapting your plan for the future.
So, for tomorrow.... what's the plan :) How many cals are in those protein drinks? When will you workout? what forms of protein do you incorporate into your meals?
-gwyn
Are you planning on going to the gym tomorrow? What would your workout be?
I would actually be tempted to ditch the protein shake before you go to bed... your body can't build muscle very quickly, and adding extra protein does not actually mean you will add extra muscle.
An hour a day of training isn't necessarily too much, unless you are't giving yourself enough fuel to support that much training and happily go about your day as well.
In terms of not eating "enough" - sometimes it helps to work on just a day by day basis. When looking back on your day, if you realize at the end that it wasn't enough, then look toward tomorrow and incorportate a little bit more in your plan. I find it best to stick with whatever you've set out, whether or not it is right or wrong, and then learn from any "mistakes" by adapting your plan for the future.
So, for tomorrow.... what's the plan :) How many cals are in those protein drinks? When will you workout? what forms of protein do you incorporate into your meals?
-gwyn
Is that 900 calories daily or 900 calories a week?
I assume it's 900 a day, I'm currently doing 750 a day and going 7 days a week, I dont feel the need for a day off.
I assume it's 900 a day, I'm currently doing 750 a day and going 7 days a week, I dont feel the need for a day off.
Oh, hey, thought I mentioned. Guess not. :)
I've been stiff and sore for the last week :p That's how I know I overtrained
No gym until I feel better. :p Which has been hard, but...
The problem, for me, is eating enough GOOD food. I could eat bad food easily, but it's all carbs, and.. eh.
I TRY to do 50% of my calories from carbs, 25 - 30 from protein and 20-25 from fat. I usually come up short on protein.
Still over 100 g of protein, just not always getting 25% of my cals FROM protein.
I've been stiff and sore for the last week :p That's how I know I overtrained
No gym until I feel better. :p Which has been hard, but...
The problem, for me, is eating enough GOOD food. I could eat bad food easily, but it's all carbs, and.. eh.
I TRY to do 50% of my calories from carbs, 25 - 30 from protein and 20-25 from fat. I usually come up short on protein.
Still over 100 g of protein, just not always getting 25% of my cals FROM protein.
@ Gwynn
I'm considering ditching the Gym and hitting the running track, do u think this is advisable, are there benefits to be had at the gym or would the track be more beneficial?
I currently spend around 750 Calories in the gym per day over approx 70 minutes, what would jogging around a track do for me, I assume I'd reach the 750 calories quicker and strenghten my bones at the same time?
I'm considering ditching the Gym and hitting the running track, do u think this is advisable, are there benefits to be had at the gym or would the track be more beneficial?
I currently spend around 750 Calories in the gym per day over approx 70 minutes, what would jogging around a track do for me, I assume I'd reach the 750 calories quicker and strenghten my bones at the same time?
Witchy-
Just sent you an email, but hadn't read this post yet - I would definitely recommend a track over a gym, although there are benefits to be had at a gym as well. I would recommend running trails even more than a track, as running laps can easily get monotonous, unless you're spicing it up with interval workouts or something. The surface of a track is more forgiving than pavement if you're injury-prone, but a mix of sidewalk/track/trails is best, just keep it interesting enough so that you look forward to your workout!
How do you usually spend your 70 minutes at the gym? (how long per which machines?)
Just sent you an email, but hadn't read this post yet - I would definitely recommend a track over a gym, although there are benefits to be had at a gym as well. I would recommend running trails even more than a track, as running laps can easily get monotonous, unless you're spicing it up with interval workouts or something. The surface of a track is more forgiving than pavement if you're injury-prone, but a mix of sidewalk/track/trails is best, just keep it interesting enough so that you look forward to your workout!
How do you usually spend your 70 minutes at the gym? (how long per which machines?)
HK,
Stiff and sore doesn't necessarily mean overtraining, either - it just means your body is adapting and rebuilding new muscles to be able to handle that much exertion. It does mean you should go easy for a few days until you're not as sore, but that doesn't mean avoiding the gym entirely. There's nothing wrong with a 30 minute jog, even if you're unbelievably sore... often it will loosen you up more than you'd imagine. And a hot bath has been known to work wonders!
As for your % ratios... I'd wouldnt be worried to see 60% carbs, so long as they were coming from good sources. It's easy to get a ton of carbs thru straight sugar, but it's actually a lot harder to eat too much when you're eating them from plain whole grains. Oatmeal, wholewheat bread with a sandwich, brown rice, whole-wheat pasta, etc... they all make you feel quite full ... and it's likely that none of those things are the downfall of your diet. Let me know next time you feel like you've eaten too much brown rice!
If you focus mostly on eating more of the right things, as I'm sure you know, it'll be easier to eat less of the "wrong" things. By "right" I just mean things that will satisfy your hunger, and give you plenty of energy :)
What does a typical breakfast look like for you? And when do you usually work out?
Stiff and sore doesn't necessarily mean overtraining, either - it just means your body is adapting and rebuilding new muscles to be able to handle that much exertion. It does mean you should go easy for a few days until you're not as sore, but that doesn't mean avoiding the gym entirely. There's nothing wrong with a 30 minute jog, even if you're unbelievably sore... often it will loosen you up more than you'd imagine. And a hot bath has been known to work wonders!
As for your % ratios... I'd wouldnt be worried to see 60% carbs, so long as they were coming from good sources. It's easy to get a ton of carbs thru straight sugar, but it's actually a lot harder to eat too much when you're eating them from plain whole grains. Oatmeal, wholewheat bread with a sandwich, brown rice, whole-wheat pasta, etc... they all make you feel quite full ... and it's likely that none of those things are the downfall of your diet. Let me know next time you feel like you've eaten too much brown rice!
If you focus mostly on eating more of the right things, as I'm sure you know, it'll be easier to eat less of the "wrong" things. By "right" I just mean things that will satisfy your hunger, and give you plenty of energy :)
What does a typical breakfast look like for you? And when do you usually work out?
I seem to have he same prob as HK, I am not eating enough calories on most days,especially the days I work. I tend to eat the same things, lo cal, lo fat, high fiber and am probably taking in 3/4 of the calories I need. On the days I work out it may be even worse... I will jog/walk up to an hr and still eat about the same cals. Don't get me wrong, there are high fat, high calorie things I like to eat, like sweets and maybe tortilla chips with salsa. But most days it's the same foods. I also don't get much sleep. While working graveyard (less temptations and it gave me time to work out almost everyday-though I got very little sleep) I got down to my lowest weight of 117, right now, after a foot injury and change of job(different city, same job acctually)different hours and days, and eating the same things,I have gained over 10 lbs.
Any help I can get will be appreciated
Any help I can get will be appreciated
Hi I need all the help i can get!!! LOL Im 5'2 and weigh 157 lbs and need to lose at least 23 lbs. I ran a 5k run last year and still cant believe i did that but now im starting over at the beginning again. Wondering how many calories i should have a day, some food tips and exercise i should be doing etc. Any help would be most helpful.
Thanks
Nancy
Thanks
Nancy
Gwyn,
I guess I disagree with you. I guess, from my experience only, I've been stiff and sore off n on for two weeks. I did try exercising around it, and only continued to wake up stiff and sore. For now, I'm taking a week off. I know that one week off is not going to blow my diet, and it might be well worth it for me.
If I'm wrong, it's only a week :)
Breakfast, Depends on my mood. I have three "main" breakfasts: Protein Shake + Oatmeal, Protein Shake + 2 Fried Eggs, or Protein Shake + Kashi Cereal (I love Kashi Heart to heart, even if it isn't uber-high protein)
And I usually work out when I get home from work. So.. I'm on the machines at 5:00, 5:15
I guess I disagree with you. I guess, from my experience only, I've been stiff and sore off n on for two weeks. I did try exercising around it, and only continued to wake up stiff and sore. For now, I'm taking a week off. I know that one week off is not going to blow my diet, and it might be well worth it for me.
If I'm wrong, it's only a week :)
Breakfast, Depends on my mood. I have three "main" breakfasts: Protein Shake + Oatmeal, Protein Shake + 2 Fried Eggs, or Protein Shake + Kashi Cereal (I love Kashi Heart to heart, even if it isn't uber-high protein)
And I usually work out when I get home from work. So.. I'm on the machines at 5:00, 5:15
Gwyn,
I'd appreciate any help with a performance based nutrition plan. I am a new member in my local roller derby league so I do get excercise. I need to lose about 20 pounds and also hope you can help me with a cross training plan on the day I don't skate. My league has official practice 3 night a week for 2 hours each where we scrimmage, race, and skate drills. My main goal is not weightloss (though it would be nice) but speed and endurace.
Thanks
CV513
I'd appreciate any help with a performance based nutrition plan. I am a new member in my local roller derby league so I do get excercise. I need to lose about 20 pounds and also hope you can help me with a cross training plan on the day I don't skate. My league has official practice 3 night a week for 2 hours each where we scrimmage, race, and skate drills. My main goal is not weightloss (though it would be nice) but speed and endurace.
Thanks
CV513
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