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!

 

Is there any room for a "What to do when you live in a hotel 90% of the time"?  Cause thats me...it makes everything diet/excersize related very very difficult and time consuming 

Original Post by davefiredancer19:

Is there any room for a "What to do when you live in a hotel 90% of the time"? Cause thats me...it makes everything diet/excersize related very very difficult and time consuming

Clean out the mini-bar and hit a grocery store. It's harder but it's still do-able.

Original Post by kashicat:

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?

 kashicat - protein powders give me digestive problems also - I just take 2 Beano before I drink it and that seems to solve the problem. I'm not lactose intolerant nor do I have any allergies so not sure why it does that to me but I have a hard time with stomach problems and some vegetables too so I tend to stay away from them... find myself eating the same veggies all the time LOL

"... time for all that eating..."

"... live in a hotel room..."

"... reduced my time in the gym...."

these are just the statements that popped out at me as i caught up. i TOTALLY agree that eating clean reduces the time spent in the gym and specifically reduces the time spent in cardio. i have no need for and hour of cardio. i do 30 minutes strictly for cardiovascular strength as opposed to fat loss these days. it is the eating clean that has made a difference in my fat%.

eating does not really take much time. i find it takes more time to plan three huge meals than it does to simply 'graze' all day. if i am stocked in my kitchen, lunchkit and at work there is no room for 'un-clean' foods like processed meals, take-out or snacks. there are portioned skim-milk cheese snacks, fruit and granola to snack on and a bowl or soup or a wrap for 'lunch' but as far as dinner and breakfast, these meals don't really exist in my day.

eg., a bowl of chili might be dinner but without all the accoutrement like cheese, bread, corn chips and whatever else the typical american would have with 3 bowls of chili for dinner. two hours later i could eat again whereas after a typical 'dinner' one should not.

when you are eating clean... certain doors close in regards to food. other open. it's not discouraging in the least. eating bread? as iamme pointed out, sure! bread is fine! but when you are paying strict attention to what fuel goes in, that type of bread will naturally change... and you will be eating far less of it as you make room in your menu for lean protein, low GI vegetables,  and unprocessed grains. i dig the hollywood thins dark bread personally (or flax wraps), but eat maybe 4 slices per month. i get my carbs and grain elsewhere.

living in a hotel room is not a death sentence for your diet~ fruit holds up nicely and snacky fruit like cherries and grapes might be a treat. there is so much variety in fruit if you only buy 1-2 of each kind you just can't get bored. vegetables fall into the same with less sugar for evening snacks and low cal so you can snack away all day. wraps with fat free turkey breast keep well in a hotel fridge as well as low-sodium vegetable cocktail. cottage cheese is portable now as well as yogurt. of course, you are influenced by take out no less, and that is a Whole Other Topic i am sure! there are choices there too, especially in larger cities where ethnic food is popular specifically Mediterranean and Indian foods. i am sure that after a little hunting you can find a place to order a roasted chicken breast and tabbouleh.

 

:)

 

 

I too would like to learn more about this.  I have lifted weights for years here at home.  How heavy of the weights are we talking??  I usually lift 12lbs and change the workout every month.  I do 3 sets of 10 reps for two weeks and than the other two I do 4 sets.  Do you lift more and less reps???

well see the problem with just clearing out the minibar - most hotels dont have that..much less a fridge/micro combo....the places we go aren't large cities...try backwoods Louisiana/Mississippi/Alabama...small towns without a grocery store, much less an Indian food place....although hotels are getting better...most large chains do have the fridge/micro thing now....although its teensy and what can you make in a microwave?!

It just gets very very old eating wraps, yogurt, raw veggies, etc constantly while everybody else gorges on food I like (like getting to enjoy the fresh seafood while in Florida..at restaurants i mean) :D...I miss having real meals and not just grazing all day on snacky type stuff...then going back to the hotel to eat a salad

Not to mention having to cart an extra suit case around just for kitchen/food stuff and the extra day it takes just to pack up....although I'm sure it takes half a day to make meals for the week for people that live at home...I just don't have the means to cart around a weeks worth of food like that...my trunk is only so big :D:D

its really hard to eat a salad while driving..and most of the time I dont have time to stop and spend half an hour eating...

It was nice to stay a few weeks in a hotel with a kitchen last month..but that was the first time Id stayed in one (aka had the opportunity to) in the three years ive been traveling for work......

Im trying to make a point....but it always comes out whiny...oh well..just raising some concerns some people may have!

Original Post by davefiredancer19:

well see the problem with just clearing out the minibar - most hotels dont have that..much less a fridge/micro combo....the places we go aren't large cities...try backwoods Louisiana/Mississippi/Alabama...small towns without a grocery store, much less an Indian food place....although hotels are getting better...most large chains do have the fridge/micro thing now....although its teensy and what can you make in a microwave?!

It just gets very very old eating wraps, yogurt, raw veggies, etc constantly while everybody else gorges on food I like (like getting to enjoy the fresh seafood while in Florida..at restaurants i mean) :D...I miss having real meals and not just grazing all day on snacky type stuff...then going back to the hotel to eat a salad

Not to mention having to cart an extra suit case around just for kitchen/food stuff and the extra day it takes just to pack up....although I'm sure it takes half a day to make meals for the week for people that live at home...I just don't have the means to cart around a weeks worth of food like that...my trunk is only so big :D:D

its really hard to eat a salad while driving..and most of the time I dont have time to stop and spend half an hour eating...

It was nice to stay a few weeks in a hotel with a kitchen last month..but that was the first time Id stayed in one (aka had the opportunity to) in the three years ive been traveling for work......

Im trying to make a point....but it always comes out whiny...oh well..just raising some concerns some people may have!

Bring nuts, turkey jerky, dried fruit, apples and other fruits that don't need refrigeration, whole wheat crackers, pita, bread, low sodium V8, instant unflavored oatmeal (I assume you can find hot water) etc... Eat salads in restaurant w/ some type of protein. You can do this even at fast food restaurants, bring your own crackers or pita.

As for not eating seafood in Florida, not sure if I misunderstood but why can't you eat seafood? Fish and other seafood is great for you as long as it is just grilled and not battered and deep fried.

As for the not enjoying eating wraps while others around you gorge on foods you like. That comes down to commitment. Not trying to be mean but you need to decide why it is that you are choosing this life style. How badly do you want to see the results that come from eating this way? It is not a judgment call on my part, simply a question you need to ask yourself. The reality is that there are temptations for all of us everywhere we go. My kids still eat birthday cake at parties in front of me, my friends still have cosmos when we go out, my husband still eats ice cream in front of the TV, my family still orders french fries when we go out to dinner etc... I have chosen to do this for myself and it is worth it to me to stick with it regardless of what other people are eating around me and regardless of where I am. Yes, it can be more difficult to eat healthy on the road (I just did it for a week)  but it is possible and only you can decide if it is worth it to you to make it happen.

thanks for the reply...I guess I just miss hot meals at night and sick of salads...Usually going out to eat is so much of a pain I just don't go...

Those things you listed are great...just how long will it take before I get sick of eating it day in day out...I'm literally on the road 90% of the time...not just a week every few months...Im doing alright for now...but now is about the time (about 2 months in) when I just get sick of all the work and miss enjoying life...

 

Well the whole point of me even posting in this thread is just for some tips on how to eat clean and excersize while traveling (excersize is an entire different story...how do you do hard core lifting with no readily available weights.....i guess you just bring them?!)....I was just trying to make people who dont travel for business 90% of the time understand how difficult it is....

Original Post by mariaphelps:

I too would like to learn more about this.  I have lifted weights for years here at home.  How heavy of the weights are we talking??  I usually lift 12lbs and change the workout every month.  I do 3 sets of 10 reps for two weeks and than the other two I do 4 sets.  Do you lift more and less reps???

 hi maria--

if you have lifted weights for years, is it just the 12lbs? if so, that's why you have no results! I don't know if you have children or not but if you can sling a 3 year old on your hip or let alone get grocies into your house, you're ready for heavier weights & less reps! we'll get into it but there's plenty of posts re women & weight lifting-- and you cannot bulk up-- you're a female with ovaries and estrogen & not nearly enough testosterone to bulk up!

 

I've sent the thread out for proofing by a couple of people on here who can help me make it as direct & succinct as possible!

i've been slammed the last few days-- so i'm definitely working on it though!

great suggestions and there's a lot of questions we can answer in the thread!

t

My children are 19 and 22 so havent lifted a three year old in many years.  Use to work for a salt service and lifted 80lb bags of salt and still lift 40 so I know I can lift more.  Just not sure on how many times.  And real afraid of bulking up.  I have the muscles I can see them if I flex.  Just dont know if I have to go out and buy heavier ones.  Do have 15lb and one 20lb. 

hey iamme, do carb/protein/fat ratios matter when it comes to clean eating? and how do i start off with the weight training? at my local Y, i just do circuits and do 3 sets/8 reps of the heaviest weights i can do for each body part, which ranges from 15lbs-40lbs. i don't want to get bulky though.

Original Post by subwaybusker:

hey iamme, do carb/protein/fat ratios matter when it comes to clean eating? and how do i start off with the weight training? at my local Y, i just do circuits and do 3 sets/8 reps of the heaviest weights i can do for each body part, which ranges from 15lbs-40lbs. i don't want to get bulky though.

 hi subway- YES your precentages matter greatly!

you want to switch to a high protein / high complex carb diet- one that looks like 40/40/20 pro/carb/fats--

a good way to look at your protein is to eat .5-1gram per lb of body weight- and this also ensures that you are eating protein at all 6 of your meals!

the essential fats in your diet can come from EVOO, flax, canola, and omega 3s-- they are easy to get in thru the meats/eggs you eat for protein- i find i only have to add a very small amount of evoo or canola when cooking - like 1/2 tbs more to prep the pan / dish if anything!

your carbs should all be complex- whole grains & fruits & vegs & legumes- so adding any simple carbs is not allowed or necessary!

starting off with the weight training can be simple at best- compound moves (squats w/press, etc) are great ways to get started! mix it up to do legs one day & upper body other day- but incorporate full body moves when you can...

i tend to pick a body part I want to "blow up" every 4-6 weeks and focus heavily on it-- so like back one 6 weeks session, then glutes/hams, then triceps, etc...

remember, best outcomes are with a heavy weight at low reps (5 or so) in 3-4 sets-- with lifting, limited cardio, the high protein, and complex carbs & discipline, you will lose fat & maintain mass for a very lean look!

t

Original Post by mariaphelps:

My children are 19 and 22 so havent lifted a three year old in many years.  Use to work for a salt service and lifted 80lb bags of salt and still lift 40 so I know I can lift more.  Just not sure on how many times.  And real afraid of bulking up.  I have the muscles I can see them if I flex.  Just dont know if I have to go out and buy heavier ones.  Do have 15lb and one 20lb. 

 well, as a woman, it's very hard to bulk up... we don't have testosterone!

 i have had women PM me and say they like my look, but think it's TOO bulky-- mind you- i am flexing in my back pictures- walking around, I'm pretty lean looking!

I would do what's comfortable weight wise- you don't want to blow out a shoulder or elbow or your knees! I hurt my elbow early on & learned the hard way that i might look cool trying to curl a lot, but you pay w/pain & injury & it just slows your progress while you wait for a heal! Right now, i'm dealing with a shoulder injury from last week doing an incline chest press-- duh-- just pushed it after my husband egged me on & bam-- painful shoulder that I am literally holding close to my body to avoid the pain-- stinks!

so go slow-! DO NOT HURT YOURSELF!

if you can curl the 15 or 20 with one hand for 5-6 reps & do no more after that- at that point- you're at a good lifting level for your arms! of course, use it for 3-4 sets of the 5-6 reps... and move up from there very slowly over time!

for legs- i find that most women can comfortably learn squats with just the bar, go up to 40, then 50, then still up more, as legs/glutes are your biggest muscle group and you can easily gain strength & build muscle (without bulk!)

remember, if you're eating in a calorie deficit, eating 'clean' will ramp up fat loss & the lifting maintains muscle-- so you end up looking stellar at the end by keeping or adding maybe some minimal mass-- but essentially by dropping the body fat only!

the body eats the fat while you're lifting & doing cardio when you eat clean bc you keep your insulin consistent & the body doesn't feel starved & will look to erradicate fat vs muscle!

Original Post by iamme1270:

Original Post by mariaphelps:

My children are 19 and 22 so havent lifted a three year old in many years.  Use to work for a salt service and lifted 80lb bags of salt and still lift 40 so I know I can lift more.  Just not sure on how many times.  And real afraid of bulking up.  I have the muscles I can see them if I flex.  Just dont know if I have to go out and buy heavier ones.  Do have 15lb and one 20lb. 

 well, as a woman, it's very hard to bulk up... we don't have testosterone!

 i have had women PM me and say they like my look, but think it's TOO bulky-- mind you- i am flexing in my back pictures- walking around, I'm pretty lean looking!

I would do what's comfortable weight wise- you don't want to blow out a shoulder or elbow or your knees! I hurt my elbow early on & learned the hard way that i might look cool trying to curl a lot, but you pay w/pain & injury & it just slows your progress while you wait for a heal! Right now, i'm dealing with a shoulder injury from last week doing an incline chest press-- duh-- just pushed it after my husband egged me on & bam-- painful shoulder that I am literally holding close to my body to avoid the pain-- stinks!

so go slow-! DO NOT HURT YOURSELF!

if you can curl the 15 or 20 with one hand for 5-6 reps & do no more after that- at that point- you're at a good lifting level for your arms! of course, use it for 3-4 sets of the 5-6 reps... and move up from there very slowly over time!

for legs- i find that most women can comfortably learn squats with just the bar, go up to 40, then 50, then still up more, as legs/glutes are your biggest muscle group and you can easily gain strength & build muscle (without bulk!)

remember, if you're eating in a calorie deficit, eating 'clean' will ramp up fat loss & the lifting maintains muscle-- so you end up looking stellar at the end by keeping or adding maybe some minimal mass-- but essentially by dropping the body fat only!

the body eats the fat while you're lifting & doing cardio when you eat clean bc you keep your insulin consistent & the body doesn't feel starved & will look to erradicate fat vs muscle!

 Wow!! These are awesome tips......if the new thread is anything like this we are all getting an early Christmas!!!

I really love all your advice/knowledge. You really know your stuff. I dont know why but it seems better coming from a woman. When I read advice from a guy it just doesnt seem to fit because we women have different bodies than a man. Dont get me wrong I mean Melkor is a genius, but it just feels better coming from you.

iamme,

Will you include a sample grocery list?

melkor knows his stuff & has great references!

the thing is we are all different body wise & have different fitness levels...

but

by eating 'clean' with lower glycemic index foods (no refined carbs) high protein / complex carbs and good fats - and keeping your insulin constant- your body does adapt well to dropping fat & keeping mass while doing cardio & of course lifting!

it's a lot of discipline really, but the clean eating takes care of feeling hungry beyond a doubt & makes it a lot easier to eat within your calories and have great energy to work out!

 

Original Post by hawkeyegal:

iamme,

Will you include a sample grocery list?

 wow-- yes! i've got the foods list in the document- but maybe just a plain grocery list is better -- covers it all... great idea!

for what it's worth, a person can go to whfoods.org and sign up to receive their emails - they send great recipes, and they're completely clean.  just a way to keep adding variety. 

looking forward to the finished product :)

First off ,, this is a great thread. 

Question,, I use freeweights three times a week.  I can curl 20lbs 2 reps of 12 and I don't feel it until right at the end. 

If it takes me longer to fatigue should I go with a higher weight less reps then? 

 

thanks!