Re: How Do you Cut Body Fat

Thanks Kathy!
Your nutritionist sounds like a great resource!
Every 4 hours sounds great! I bet you are never hungry.
I think I will try something similar...reminds me of the Body for Life plan posted on here. Do you think it is similar?
What is a typical amount of calories and protein per day?
Any more friendly suggestions....

Re: How Do you Cut Body Fat

I must not be working hard enough because the last 2 weeks I have not been sore hardly at all...leading to me lifting for my arms more frequently. I will take your suggestion... thanks!
I feel like I have reached a plateau lately. That is why I am seeking new eating habits to combo with the exercise!

Re: How Do you Cut Body Fat

I am not familiar with the Body for Life program, but I have heard of it.

THe only thing with this diet...it's not meant as a long term diet. After you get to your 'goal weight' you then start to incorporated the carbs back into your diet.

THis diet is so strict that you can't have apples, bananas, blueberries, grapes, pears, pineapple, no dried fruits...and ABSOLUTELY NO BREAdS, RICE, POTATO.

The carbs you can have are apricots, grapefruit, melons, orange, peach, plum, the list is long....

I have this whole nutrition chart that tells you exactly how much to each of what...(must have 1 carb, 1 protein, and 1 fat in a serving...it's basically the Zone diet).

This chart is so worn out that I tried scanning it for someone else, but it was totally illegible. I'll try to retype it tomorrow and send you a copy. it's tricky at first, but once you get the hang of it, it's a piece of cake to understand.

As for calories, I think I had to eat 1200 calories a day to burn fat.

I just think about how I went about loosing weight in college...only eating 300 calories a day! And because of that my muscles were wasting away, and I wasn't really sculpting.
There is just so much misinformation out there.

Re: How Do you Cut Body Fat

Kathy
I would be interested in seeing that chart too, when you have a chance to post.
Thanks!

Re: How Do you Cut Body Fat

me too kathy!! me too!!!

where does cauliflower fit in...I hear that its really low in carbs...and I have a great mashed recipe...tastes like mashed potatoes...

Re: How Do you Cut Body Fat

mee too kathy!

Re: How Do you Cut Body Fat

Skinny or not you have to weight train. If you want to see rapid results. I also think it looks better to be toned than just skinny.

Re: How Do you Cut Body Fat

Kathy-Me too!!

Re: How Do you Cut Body Fat

Just want everyone to know I didn't leave them hangin'..I'll try to work on the chart this afternoon...like I said, I can't scan it because it's just illegible. So, I have to type it up.

Re: How Do you Cut Body Fat

dgtlsunshine is def. correct, you need to weight train. But also do at least 30 min. of cardio on the days you're NOT weight training.

Re: How Do you Cut Body Fat

My diet is pretty much the same as kathy's. I don't know exactly how many calories I eat but I know that I eat at least 75grms of protein a day. No starchy carbs...I get all my carbs from water based fruits & veggies. I too eat every 3-4 hours

Average day..
7:00am 2 egss w/ turkey & veggies or cottage cheese w/ honeydew
10:00am Ultra Meal - I have medical protein drinks to help me get in all that protein..& it's easier to bring to work )
1:00pm - grilled chicken over lettuce or tuna over lettuce w/ oil & vin dressing
4:00 - Ultra Meal
7:00pm - turkey burger (no bun) veggies (broc or small salad. other idea..stir fry...or eggs if i didn't have them in the AM.

I follow pretty strict during the week but always slide on the weekend. You have to find what works for you.

Work out Scedule..
Sun- Run 30 mins
Mon - weights
Tues - Spin 45mins
Wed - Weights
Thursday - Sculpting class & Run 30 mins
Friday Weights
Sat - Off

Re: How Do you Cut Body Fat

I eat and train similar to Kathy as well. I have been trining like this for 7-8 years, non stop. I also go rollerblading (with hills) during the summer, and winter sports in the winter.

Day 1-Chest and tris
Day 2-Legs
Day 3-shulders and biceps
Day 4-Back

I squeez it cardio and abs in this as well. Except after legs, I can't walk good for three days after legs, I go pretty heavy.

You should be sore for at least two -three days for each body part. Only do each body part once per week!!!!! But, ease into this if you are just starting.

So far today, I ate...
1 serving of cereal that has 15 grams of protein and 15 grams of carbs

1 fat free plain yogurt with organic granola in it
1.5 scoops of whey protein- 25 grams of protein, no carbs

I bought a Detour bar for after the gym(lunch break), which has 25 carbs, 30 protein, 10gr fat
(easy to eat while I work)

Then I might have a piece of fruit, like an apple, and some raw brocoli

Maybe some nuts, no salt if I get hungry again.

Dinner, chicken, or some other meat, with a very small amount of potato, lots of vegetables

That's my diet!

Re: How Do you Cut Body Fat

Happy Bride, I also drink Ultra Meal as a protein/meal supplement! It's actually quite good! I wonder if you used the same nutritionist I used, Dr. Wallman in Smithtown?

Re: How Do you Cut Body Fat

GET OUT OF TOWN!! YOU GO TO WALLMAN?? what a small world!! HAHAHAHA!! Yes, I was there yesterday!

Re: How Do you Cut Body Fat/

I printed out all Kathi's and Snowboardgirl's advice! Thanks so much!! It's tempting but I don't know if I could go back to cutting carbs down to almost nothing again! I already lost 20 pounds but want to drop another 10 and gain muscle definition. I've been working out HARD for 2 mos and have only seen so-so results also.

If I get sick enough of feeling the way I feel, I'll do it! I've kinda reached a plateau on WW.

Re: How Do you Cut Body Fat/

Carb are your friends! Just eat the right ones! And don't eat more than a serving at a time. 20-30 carbs per meal, and or 15-20 oer snack.

Re: How Do you Cut Body Fat/

Christine...that is magic to my ears...I love my carbs...even if its a banana!!


OK...can you guys tell me a little bit about the weights you lift...

I use the nautilus machines...but is that enough...by the time I get through the machines in my little gym...its only 20-25 minutes...


also...do you do your cardio before or after weights...I find it easier to do before...but maybe thats pooping me out for my weightlifting...but if I do it after I won't go as far as fast...and I need the cardio to lose the weight...

thanks!!

Re: How Do you Cut Body Fat/

Always do cardio AFTER weights especially if you are weight training legs that day. Your body needs the glycogen in your muscles for weight training which gets depleted in your cardio.

You say you do Machines at your gym. how do you do them? Are you trining your biceps, then going to your legs, then to your triceps? if so, then you are in need of a change. You need to start going to a more intermediate schedule.

First, figure out how many days you can get to the gym and how much time do you can alow at the gym for each day. 1.5 hours is enough if you are doing cardio as well. let's say you have 4 days to get to the gym per week.

break apart your body into major muscle groups.

this is my break-down...
chest/triceps
legs
shulders/biceps
back

for each day at the gym, one muscle group is trained with weights.
so...

day 1-chest/triceps
day 2-legs
day 3-shulders/biceps
day 4-back

day 5- start over-chest/triceps...etc

The reason you do chest and triceps together is because you use your triceps when you are training you chest. If you do a push-up, you are working your chest and triceps.

you should now ask someone who works at the gym, or a friend, or me, if you don't already know, what machine works what.

Do 3 sets of 10-12 reps for each machine, but only pick about three machines per body part. IF YOU CAN DO OVER 12 REPS, THE WEIGHT IS TOO LIGHT.

for the first exercise, add a warm-up set which is a light weight about 50-75% of the weight that you can do.

I hope this helps, I have to leave my office now!

Keep asking questions!! I don't mind!

Re: How Do you Cut Body Fat/

Kathy and everyone...thank you so much for the advice. I wish I still lived in NY to go to your nutritionist. I would love to take a peak of this chart if you don't mind and are willing to retype it. Thanks!
I am going to weight train one body part per week but make the training sessions more challenging! I started tonight and will keep you updated on my progress. I love this thread!

Re: How Do you Cut Body Fat/

I do 30-45 minutes of cardio (on a good day, on bad days only 25) on the elliptical machine, and I change the course setting every day so I don't get bored. Then I do usually about 20-25 min. of weights unless it is too late at night (sometimes I cut it close and they are closing) and then another MINIMUM 10 minutes of cardio, but no more than 20 min.

I've been being good and going 4-5 days a week (weekends off cause I don't get out of work early enough) and I've lost 15 1/2 lbs. since last Sept. even though I couldn't go for 2 1/2 months at one point.