Women interested in clean eating for fat loss--
ok, so I know i know i know- i post about the benefits of clean eating & how I do it daily & my incredible outcomes with great fat and muscle maintenance-
i guess i have posted enough to get quite a zillion emails on it that at this point I can't possibly answer them all!-- and there are other posts out there where people still have questions I really want to answer!
i feel bad- and I have spoken to melkor about this-- if we have a good thread w/valuable info, he'd post it in the fitness forum guide-- which i like-- if we can keep the topic on hand & NOT knock each other's ideas & interpretations - but it's ok to ask for clarification!
i don't want to seem pretentious at all- i seriously don't-- but as a woman, one who lifts, does cardio endurance, and eats squeaky clean (following the basic principles & tweaking to my body's insulin responses) I've had results that are astounding from Sept 07 to now-- I have revolutionized my body- and I had the greatest impact on my body fat loss & muscle gains thru EATING clean & lifting correctly!
I would be more than happy to start a new thread to share info on how I've done it-- but more importantly, to share others experiences & outcomes as well- bc there are plenty of men & women on here who've done as well & better than I!
i think i'm intimidated to start a thread "eating clean w/iamme for fat loss" or "getting buff w/iamme- how to lift better than just a girl" or something like that-
i know EVERYONE has their success stories- and I am just one-- but I am very excited & happy to share what I do & hear what others do in the realms of clean eating & weight training & cardio wise to increase their feminine mystique- in whatever size, shape or form that lies in, as long as it's healthy--
so, yay or nay? and what do we call it? remember- the thread will be an informational/educational thread to be used for reference- no bashing, etc--
comments appreciated bc I really want to respond to everyone-- and other's say things better & in less words than i do! I would appreciate the help & input!
I am so interested! Your before and after pics are amazing--and in such a short time, too!
I really want to learn how to do this, and having a support system here will be terrific.
LOL, thanks! I wish i could say it felt like a short time, but alas, from Sept 07 until May 08 -
I REACHED MY GOAL TODAY!!! I just made it over the 16% hump! 15% body fat!
(granted, i carry like 14% of that 15% in my lowest belly (3 kids!) & the rest, well, it's all in my butt & upper thighs! BUT THAT'S FINALLY GOING DOWN!
Listen ladies, you can do whatever your goal is too!
I set out to lose 20-25 lbs at my starting weight on here of 163 lbs-- I now weighed in today just at 148-149 lbs & hit the 15.8?% mark!!!
that's only really like 14lbs from the day I started-- but it's AMAZING in that I RECOMPOSITIONED my body from fat to muscle! fabulous!
MORAL?! The SCALE does NOT dictate your FIT or FAT level! EAT RIGHT & EXERCISE!
i'm proud!
i'll be busy writing away tonight -- and do my best to make it succinct!
Original Post by iamme1270:
LOL, thanks! I wish i could say it felt like a short time, but alas, from Sept 07 until May 08 -
I REACHED MY GOAL TODAY!!! I just made it over the 16% hump! 15% body fat!
(granted, i carry like 14% of that 15% in my lowest belly (3 kids!) & the rest, well, it's all in my butt & upper thighs! BUT THAT'S FINALLY GOING DOWN!
Listen ladies, you can do whatever your goal is too!
I set out to lose 20-25 lbs at my starting weight on here of 163 lbs-- I now weighed in today just at 148-149 lbs & hit the 15.8?% mark!!!
that's only really like 14lbs from the day I started-- but it's AMAZING in that I RECOMPOSITIONED my body from fat to muscle! fabulous!
MORAL?! The SCALE does NOT dictate your FIT or FAT level! EAT RIGHT & EXERCISE!
i'm proud!
i'll be busy writing away tonight -- and do my best to make it succinct!
Isn't that crazy? I had the same realization when I figured out that I weighed 135 and I was wearing a size 4 and years before I had been the same exact weight and wore a size 8. Muscle is a beautiful thing :)
Iamme, would you post a typical day of what you eat? I would like to see what you are doing differently from what I am doing. I do realize that different bodies do different things w/ different meal plans. But, I am curious to see what your day looks like.
I am writing this "eat clean" thread out- but man, I need sully to draw my verbosity in! I WILL get it up ASAP!
To answer Kashi- here's what my typical day looks like-- and i DO change it up plenty, belive me-- these are two samples- given the training day/week I'm in!
These are days where I do 1-1.5 hr or so of cardio & lift ~45-60 mins - these are approximates- i up or down depending on day/workouts...
- Banana, Blueberries, Strawberries, Skim, Protein Powder=275kcal
- 1/4 cup Oatmeal, 1/2 ff/sgr fr yogurt, 1/2 scoop protein powder, pb=275kcal
- 1/4 cup Oatmeal, 1/2 ff/sgr fr yogurt, 1 scoop protein powder=225kcal
- ~4 oz salmon, 3 cups romaine, tomatoes, sprouts, olive oil mayo=200kcal
- 4 egg whites, 1/2 cup cottage cheese, 4 oz chicken breast can=300kcal
- ~5 oz turkey breast, 4 egg whites, 1 egg, mush, zucchini, spinach, evoo=375kcal
that gives me close to 1700+ kcals- as vegs/meats I weigh, but never trust the actuals bc I am freaky like that-- and canned fish/chicken is high in sodium so i do give that a bit more 'weight' in how it affects my weight... on a side note- I DO SUPPLEMENT w/Protein Powder & often eat natural/low fat/sodium PB or oomph...
On a hard day w/2-3 hrs cardio/training, and 1hr weights- it's like this-- but I up kcals or lower kcals, depending on whether I bike, swim, run, or have trainer time-- lifting on leg days always requires more kcals for me as I have HUGE legs & do a lot! ~2200+ kcal - THESE ARE KCAL ESTIMATES & VARY BASED ON ACTUAL SERVINGS!
- 1/2 c oatmeal, 1 ff/sf yog, berries, 1 protein scoop, 1tbspb=450
- 2 bread, 1.5tbs PB, mashed berries, skim/protein=450
- ~4 oz salmon, evoo, 4 egg whites, 1/2 c cottage cheese=350
- ~5 oz gr turkey, greens, cauliflower, evoo, skim=350
- ~6 oz chick br, mushrooms, green vegs, evoo=300
- 5 egg white, 2 egg, veggies, evoo=325
again, supp w/protein powder, but can eliminate thru eggs/whites, & other lean protein, beans, lentils, chick peas, etc-- which i DO eat, just takes me a 1/2 a sunday to make those meals so I have them all week!
i could go on & on, and I do get creative- like hummus, zucchini, fritattas, ground meats w/veggies to make veggie burgers, etc... it's just these are off top of my head! i do eat brocc sprouts, flax seeds/oil, pumpkin seeds, fish, etc, when I have/can get them! I do eat red meat every 2 weeks or so- round, lean, and about 7oz in a sitting--
i do get in ruts- and i do try to up or low kcals/foods based on how i feel & what's the week/goal like!
I TRACK MY KCALS IN/BURNED VERY CAREFULLY- I'M JUST GIVING GENERALIZATIONS HERE-- I DO NOT GO ABOVE A 1000 DAY KCAL DEFICIT (USUALL 7500) BC I WILL ADD BODY FAT ON & LOSE MUSCLE- NOT LOWER BODY FAT!
iamme - I can't wait to read your post - I am currently lifting heavier per your advice
and am surprised by some of the weights I have been able to lift considering where I started from LOL - still trying to lose body fat - took me 6 weeks to lose 2 pounds - and you are right I wouldn't care what the scale said if my body fat was as low as yours!
I am so in! When I first started out I WAS eating alot of frozen dinners and packaged things so that I could learn what a portion actually was. Now I am eating much more healthy and I cook for myself. But as you already know iamme (cause I was an email you recieved lol) I am really interested in eating clean(er). I love seeing your results and people on this site with results like yours, its so inspirational and makes me believe its all going to be worth it. Especially on days when I am down or having a "Ugh! I can't even tell I lost" moment. If weight loss is 80% diet I would really love to know what else I can do to help make my diet cleaner.
Also, I think why it would be more so geared to women is because women do have more trouble losing fat because of our biological make up, but certainly there would not be a thread that excluded anyone. Thats whats great about this community we ALL support each other! (Hopefully that last paragraph made sense to someone else but me, hahaha).
iamme:
Ok, what about those of us who can't quite be in the gym as much as you? Is 2-3 hours on some days really necessary? I can't see myself being in the gym that long unless it's a weekend.
Also, what kind of protein powder do you use?
I find it hard to keep my calories up and eat small meals throughout the day when I'm behind a computer for 8 hours a day...usually I'll just eat more oatmeal, carrots or fruit which isn't going to keep me full for long.
YEA!! IAMME.. totally what I would love to see.. ESpecially topics on insulin resistance, since i have PCOS and am strugling to get my weigh down!!
Iamme, what kind of protein powder do you use? I have tried so many different kinds and they all seem to result in...UM....digestive disturbance if you know what I mean. Do you ever have that problem w/ protein powders?
ok- two questions here i can answer quick before i've got to run off for a bit-
on the 2-3 hrs a day in the gym-- NO- that's just me! and note, I have DRASTICALLY reduced my training / gym time since eating clean! I also got wayyyy better results with less cardio & more weights-- so focus on the weights for as much time as you can-- add in cardio when you can weekly!-- you do NOT need that much time! i think anyone can 'recomposition' their body with clean eating & 45-60 minutes a day 5-6 days a week in the gym through good solid weight training & cardio at a solid intensity vs length of time-- so if you are doing your weight training & getting some good hard cardio in up to an hour a day- or splitting your week days up to do weights one day, cardio one day or both in a day not to exceed an hour-- you will see major chinks in the fat armor!
remember, it's the 80% diet/nutrition 20% fitness equation!
on protein powders-- personally, I use 100% whey pro performance from GNC
(and that is NOT an advertising plug (they haven't asked me to be their spokesmodel -- YET, LOL!))
i actually DETEST the fact that I supplement with ANYTHING AT ALL- i think supplements are somewhat 99.9% marketing hype and the rest is debatable at that--
but, when it comes to weight training & eating high protein, you cannot beat the convenience or bang for buck with slurping some easy uptake protein in your morning smoothie or to lower the gag in morning oatmeal when you just don't think you can eat it again! (yes, I have those days where i feel like the food just won't stop having to be eaten!)
there are female driven protein powders on the market as well, never tried, can't say I know the benefits as i know of no info/refs out there that say women uptake protein any diff than men-- or what they mightcontain that is a benefit to the female body?! but worth looking into to see...
i think any 100% whey protein is good-- but i feel actual FOOD protein is better!
as far as digestive problems with it-- that's tough-- do you have food allergies - ie gluten or lactose? could it be anything you mix in? i would look at the ingredient list on all the ones you tried and try to locate the culprit ingredient-- but hmmm, that's got me stumped-- do any normal foods give you similar GI distress?
ok ladies-- gotta run but am diligently working on the thread, doing refs & finishing it up with some help from melkor & others to reign in my verbosity!!!
Original Post by iamme1270:
there are female driven protein powders on the market as well, never tried, can't say I know the benefits as i know of no info/refs out there that say women uptake protein any diff than men-- or what they mightcontain that is a benefit to the female body?! but worth looking into to see...
It would be sweet if they had vaginas on the label, that way I'd know they were for me
Original Post by spirochete:
Original Post by iamme1270:
there are female driven protein powders on the market as well, never tried, can't say I know the benefits as i know of no info/refs out there that say women uptake protein any diff than men-- or what they mightcontain that is a benefit to the female body?! but worth looking into to see...
It would be sweet if they had vaginas on the label, that way I'd know they were for me
LMFAOROF!!!!!!!!!!!!!!!!!!!!!! OMG that just made my day 
I like where this is going...yay thread!
Also, do ever eat bread? I like things that are easy to take to work, so will bread ruin a good diet?
p.s how are you?
I'm more into eating natural and so will cut out fake sugar, but i can handle it. See, i'm a massive sugar addict!!! I need to cut it right down.
RE: the vagina on the label, as long as it's NOT mine! lol- spiro, was wondering when you'd pop in...
yes, you eat bread on a clean diet- just whole grain or ezekial bread-- and whole grain pitas, wraps, tortillas, etc...
you just eat them earlier in the day to use those carbs up while you're active-- doesn't make sense to eat them end of day when you slow down is all!
Kashicat - I am also having digestive problems with protein powders. But I know that I am lactose intolerant, so I am not surprised I have problems with whey (even though the brand I bought claimed to be lactose free). I am now trying a soy based one. I doesn't taste nearly as good as the whey powder, but maybe I won't have problems.
Original Post by clharr:
Kashicat - I am also having digestive problems with protein powders. But I know that I am lactose intolerant, so I am not surprised I have problems with whey (even though the brand I bought claimed to be lactose free). I am now trying a soy based one. I doesn't taste nearly as good as the whey powder, but maybe I won't have problems.
I think I am somewhat lactose intolerant too. It doesn't seem to bug me if I eat/drink small amounts of dairy but too much will send my tummy into major upset mode. Yogurt is the only dairy that never bothers me but I think that is because of the good bacteria. Anyway, I bet that is what has been bugging me w/ the protein powders. Soy isn't as good as whey but maybe I will have to go that route too.
How can I get rid of this irrational fear? I know weights are the best for burning fat.... what about a high resistance on a spinner bike? Is that like weight training? My problem area are my blasted thighs/saddlebags. I've been told using weights will melt the fat off my bum... I don't understand how that is possible. Wouldn't spinning for an hour be better? That, along with clean eating?
Do you have to eat so much and so frequently? How do you find the time for all of that eating?
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